JUICES & SMOOTHIES. If using a juicer you do not need to add the water.

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1 JUICES & SMOOTHIES The recipes for the juices are for the use of a blender and nut milk bag or fine mesh strainer. If you have a juicer of course use that but you will be adding more veggies and no water, unless you choose to add water after juicing (which is fine too). If you do not have time to make your juice first thing in the morning then make it at night. It is best fresh after making but I would rather you make it the night before and have it then not have one at all Blend fruit and liquid first, then add greens and blend. You may add a bit of stevia to the juice if you think it will be a bit bitter. I usually always add an apple to every juice I make which helps to add a bit of sweetness. When using the blender method to make your juice, you begin by adding 1-2 Cups of water. This is needed to ensure that the fruit and veggies blend. If using a juicer you do not need to add the water. Once your juice is made, store in mason jars in the fridge. You do not have to make all the juices and smoothie recipes I have provided. Pick the ones that sound good to you and make those. Preparing the Fruit If you want to include fresh pineapple in your juices and smoothies, make sure it is ripe when you buy it. This goes with all the fruit you use. What fruit works best in Green Smoothies? If you wish to use berries in your smoothie note that they will turn your smoothie a brownish color. Clean Eating Cleanse Program 1

2 The fruit that works best in a green smoothie (keeps it green): Mangos, pineapple, peaches, bananas, apples, cucumbers, pears, nectarines, oranges, grapefruits, melons. Adding a bit of lemon juice to your green smoothie helps reduce the bitterness if you tend to use a lot of fresh greens in your smoothies. Fresh Greens for Smoothies Spinach, collard greens, Swiss chard, parsley, kale, romaine lettuce, leaf lettuce and mizuno (I may have missed some). There are many varieties of greens so feel free to give any of them a try. Note: Spicy or bitter greens are not the best tasting in a smoothie but adding them in smaller quantities is great as they are highly nutritious. Spicy greens are dandelion, beet tops, arugula and mustard greens. (I actually do not use them in my smoothie but you may want to try). Sprouts can also be added to your juices and smoothies. Again, note that some are bitter. Alfalfa sprouts, sunflower and pea sprouts would work the best. They are also extremely nutritious. MAKING JUICE You will do this the same for all of your juices. If you do not have a high-speed blender cut the smoothie ingredients into small pieces. Add the water, fruit and vegetables to the blender and blend. Then add the fresh greens and blend until smooth. (If you do not have a high-speed blender the mixture may be clumpy but you are going to strain it anyway). Place nut milk bag in a medium size deep bowl. Hold nut milk bag with one hand. Close top and begin to milk (lightly squeeze) the nut milk bag with the other hand until all the juice is expelled. Discard the pulp in the compost. If you do not have a nut milk bag pour through a fine mesh strainer into a bowl or a large measuring cup. Consume the juice right away or store it in jars in the fridge. Preparing the greens, veggies and fruit Greens: Wash and soak greens in cool water in the sink or a large bowl. For kale you can rip the kale off the stems before soaking. Place some greens in a salad spinner and spin until a few times. Add greens to a bag with a piece of paper towel or store in the salad spinner. I store different greens separately. They are now ready to use in a salad or juice or smoothie. 2 Clean Eating Cleanse Program

3 Veggies: Wash veggies and store them in bags or containers. You can cut some into larger chunks if you wish. If the veggies are not organic, I suggest removing the peels. Fruit: Wash fruit and cut and freeze in freezer bags for smoothies. Fresh fruit is fine for juices as well as you can use frozen if you are making your juice with a blender. If the fruit you are using is not organic, I suggest you peel it first. RECIPES NOTE: Mix smoothies to your liking and feel free to adjust the recipes. If you do not have an ingredient, sub another. You may have to play around with amounts until you know the fruit/water/green ratio that you like the best. As you consume more juices and smoothies you will be able to have more greens in your smoothies. (Your taste will change). In many cases there may be too much fruit (if using frozen) in a recipe and that makes it harder to blend. If that is the case add more water until it blends nicely. If you want your smoothies thinner, add less fruit next time. You can substitute the suggested greens and fruit to suite your taste and to use what you have in your fridge and freezer. JUICES How to make the juice is written on the previous page. Refer to that for each juice. GINGER GREEN 1 Apple ½ tsp fresh ginger ½ lemon (peeled) 1/3 C kale 1 C romaine lettuce CUMBER MINT ½ cucumber (if not organic peel the cucumber) ½ lemon (peeled or just use juice) 5 mint leaves 1 C chopped romaine lettuce (or another green) ½ C white cabbage Clean Eating Cleanse Program 3

4 BEET & CARROT 2 C water 2 beets (1 if beets are large) 4 carrots (more if small) 3-4 stalks celery 2 tsp lemon DETOX ME GREEN 1 cucumber (field cucumber or ½ large English Cucumber) 1 C greens 1 C cilantro 1 Tbsp lemon juice 2 tsp green powder (if you have some) ¼ tsp stevia (optional) RED GINGER 3-4 carrots 1 ginger root 1 beet (2 if small) GREENS ON THE GO ½ cucumber 3 stalks of celery 1½ C kale ½ C parsley 2 Tbsp lemon juice or orange juice CUCUMBER GINGER ½ cucumber 3 stalks Celery 1 C kale 1 ginger 2 Tbsp lemon or lime juice 4 Clean Eating Cleanse Program

5 CARROT GINGER 5 carrots 1 Tbsp chopped or grated ginger SMOOTHIES Making Smoothies: If you do not have a high-speed blender, cut the ingredients up into smaller pieces. In your blender add the water and the fruit. Blend. Then add the greens and blend. CITRUS BLAST 1 C Water ½ - 1 Grapefruit 1 Orange 3 Tbsp Chia gel PINK FOAM 1 frozen Banana 1 Orange ½ C frozen strawberries Parsley Passion ½ C parsley ½ cucumber 1 frozen banana 1 C Water FRESH MELON ½ Canteloupe 1 C chopped romaine lettuce ½ C water BLUE MOON 1 C almond milk ½ - 1 banana 1 C blueberries (or mixed berries) 1 tsp superfood powder or a green powder (optional) Clean Eating Cleanse Program 5

6 ALKALINE SMOOTHIE 1-2 C spinach ½ C parsley or cilantro Juice of 1 lime 1 Pear 1 Apple 1 C Water PINK & GREEN 1 Apple 1 Red Pear ½ C Strawberries 2 C Romaine Lettuce 3 leaves of mint GREEN GODDESS ½ banana ½ pear 1 C kale MANGO GINGER ½ C mango 1 C spinach (or another green) ½ C pineapple (if you have) or an apple ½ ginger root chopped or grated (or a bit more) 1 Tbsp lemon juice PEACHY MINT ½ C peaches or 1 C of a mix of frozen fruit with peaches 5-7 mint leaves 1 C spinach (or another green) PINEAPPLE ZING 1 C chopped pineapple ½ C frozen mango 1 C chopped romaine lettuce 1 Tbsp chopped or grated ginger root 6 Clean Eating Cleanse Program