1 BLOOD SUGAR LOWERING SMOOTHIES BLOOD SUGAR LOWERING SMOOTHIES

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2 1 BLOOD SUGAR LOWERING SMOOTHIES BLOOD SUGAR LOWERING SMOOTHIES

3 BLOOD SUGAR LOWERING SMOOTHIES 2 TABLE OF CONTENTS 03 Introduction 04 5 Tips for Great Smoothies 05 The Smoothie Recipes 05 Coconut Berry Whip 06 Avocado Coconut Squeeze 07 Super Berry Smoothie 08 Hemp Shake 09 Cinnamon Swirl 10 Strawberry Spinach Power 11 Raspberry Ginger Slush 12 Orange Banana Smoothie 13 Yogurt Mint Smoothie 14 Fruit Punch Smoothie 15 Silky Coco Smoothie 16 Butternut Squash Smoothie 17 Banana Berry Smoothie 18 Berry Beet Smoothie 19 Clean Breeze Smoothie 20 Antioxidant Smoothie 21 Mango Coconut Smoothie 22 Soothing Smoothie 23 Channel Orange Smoothie 24 Coconut Boost Smoothie

4 3 BLOOD SUGAR LOWERING SMOOTHIES INTRODUCTION I know what you re thinking: the Vedda people of Sri Lanka don t actually drink smoothies! You re right, but smoothies happen to be a delicious, convenient way to include special ingredients from the Vedda diet in your daily routine and give your body a power-packed energy boost. Better still, each mouthful will be helping you achieve a diabetes-free future. Our smoothies will give you all of the nutrients you need in one, easy-toconsume meal. In addition to the specific nutrients that we ve identified as being beneficial for your diabetes, increasing intake of green vegetables in general is a great way to improve your overall health. Very few people in our society make an active effort to consume more vegetables. The Western world has seen a decline in vegetable consumption over the last 20 years. Modern lifestyles have relegated the humble lettuce, broccoli, cucumber, and parsnip to the vegetable bin while people pig out on pizza and French fries. The smoothie has the power to bring back fruits and vegetables in a super convenient, delicious way. In this guide, you will discover 20 smoothie recipes that will help you recover from diabetes, while also giving your body the vegetables and other vitamins it needs to operate optimally.

5 BLOOD SUGAR LOWERING SMOOTHIES 4 6 TIPS FOR GREAT SMOOTHIES (1) Choose Your Ingredients Wisely Make sure that the fruits and vegetables you choose are the best quality possible. You should buy organic only. Buying from a farmer s market is a good option if possible. (2) Prepare Your Ingredients Well Clean your fruits and vegetables thoroughly to remove dirt and debris. Some fruits can be frozen to maintain freshness. (3) Check Your Health First Make sure to leave out ingredients you have sensitivities to or that are contraindicated for any of your health conditions. Asking your doctor may give you peace of mind. (4) Don t Limit Ice Cubes Adding ice cubes is a great way to make your smoothie super smooth and frothy. If your smoothie is too thin, throwing in a few ice cubes will quickly thicken it up. (5) Use a Quality Blender You ll be using your blender on a daily basis, so it will pay to invest in a good one. It needs to be able to hold up to whatever you put into it. A good blender will have a chute on top that will allow you to feed items into it while it is operational. Your blender should have multiple speeds and be easy to clean. (6) Know How to Use Your Blender Follow the instructions and safety precautions when using your blender for the first time. Make sure that fruits and vegetables are chopped into cube-sized portions before inserting them into the blender. Ensure that the lid of the blender is securely in place before operating the blender.

6 5 BLOOD SUGAR LOWERING SMOOTHIES THE SMOOTHIE RECIPES Coconut Berry Whip ¾ cup So Delicious strawberry cultured coconut milk ½ cup light coconut milk ½ cup fresh raspberries Place all of the ingredients in a blender and blend until smooth. Divide between two glasses and serve, or store in the refrigerator for three to four days.

7 BLOOD SUGAR LOWERING SMOOTHIES 6 Avocado Coconut Squeeze 1 medium frozen banana 1 avocado, pitted and peeled 1½ cups coconut milk 1 teaspoon honey 1 Tablespoon cocoa powder Place all of the ingredients in a blender and blend until smooth. Divide between two glasses and serve immediately.

8 7 BLOOD SUGAR LOWERING SMOOTHIES Super Berry Smoothie ½ cup frozen raspberries ½ cup frozen blueberries ½ cup 100% tart cherry juice ¼ cup water ¼ cup nondairy yogurt ½ cup coconut milk 1 teaspoon honey (optional) Place the coconut milk, berries, cherry juice, and water in a blender and blend until icy and smooth. Add the yogurt and blend. If desired, sweeten with honey. Divide between two glasses and serve, or store in the refrigerator for three to four days.

9 BLOOD SUGAR LOWERING SMOOTHIES 8 Hemp Shake ¾ cup nondairy yogurt 1 medium banana ½ cup almond milk 1 Tablespoon hemp powder 4 or 5 ice cubes 2 teaspoons honey (optional) Place the yogurt, banana, almond milk, and hemp powder in a blender and blend until smooth. Add the ice cubes and honey (if desired) and blend until frothy. Divide between two glasses and serve, or store in the refrigerator for three to four days.

10 9 BLOOD SUGAR LOWERING SMOOTHIES Cinnamon Swirl 1 cup nondairy yogurt ½ cup coconut milk ½ cup raisins, soaked in water or coconut milk for 1 hour 1 teaspoon ground cinnamon 4 or 5 ice cubes Place the yogurt, milk, and raisins in a blender and blend until smooth. Add the cinnamon and ice and blend again until smooth. Divide between two glasses and serve, or store in the refrigerator for three to four days.

11 BLOOD SUGAR LOWERING SMOOTHIES 10 Strawberry Spinach Power 1½ cups nondairy yogurt ½ cup strawberries, with green tops ½ cup packed baby spinach 4 or 5 ice cubes 1 cup coconut milk Place all of the ingredients in a blender and blend until smooth.divide between two glasses and serve, or store in the refrigerator for three to four days.

12 11 BLOOD SUGAR LOWERING SMOOTHIES Raspberry Ginger Slush 1 cup frozen raspberries ½ cup water 1 Tablespoon fresh grated ginger 2 Tablespoons honey Place all ingredients in a blender and blend until smooth. Divide between two glasses and serve.

13 BLOOD SUGAR LOWERING SMOOTHIES 12 Orange Banana Smoothie 1 medium banana 4-5 ice cubes 1 cup 100% orange juice Place all ingredients in a blender and blend until smooth. Add the orange juice and blend until combined. Divide between two glasses and serve, or store in the refrigerator for three to four days.

14 13 BLOOD SUGAR LOWERING SMOOTHIES Yogurt Mint Smoothie 1 cup nondairy yogurt 1 cup cubed cucumber 2 Tablespoons fresh mint 1 Tablespoon fresh lemon juice Place all the ingredients in a blender and blend until smooth. Divide between two glasses and serve, or store in the refrigerator for three to four days.

15 BLOOD SUGAR LOWERING SMOOTHIES 14 Fruit Punch Smoothie ¾ cup So Delicious strawberry cultured coconut milk 2 kiwis, peeled 1 medium banana 1 cup frozen sweet dark cherries ½ cup nondairy milk ¼ cup 100% white grape juice Place all of the ingredients in a blender and blend until icy and smooth. Divide between two glasses and serve, or store in the refrigerator for three to four days.

16 15 BLOOD SUGAR LOWERING SMOOTHIES Silky Coco Smoothie 1½ cups unsweetened coconut milk 1 avocado, pitted and peeled 1 Tablespoon unsweetened cocoa powder 1 Tablespoon honey Combine ½ cup of the coconut milk with the avocado in a blender and blend until smooth. Add the remaining 1 cup coconut milk, cocoa powder, and honey and blend again until smooth. Divide between two glasses and serve.

17 BLOOD SUGAR LOWERING SMOOTHIES 16 Butternut Squash Smoothie ½ cup cooked and cooled butternut squash 1 cup coconut milk 1 Tablespoon honey 2 teaspoons cinnamon 1 date, pitted 1 teaspoon fresh grated ginger 3-4 ice cubes Place all ingredients in a blender and blend until smooth. Serve immediately.

18 17 BLOOD SUGAR LOWERING SMOOTHIES Banana Berry Smoothie ½ medium banana 4 to 5 large strawberries, hulled ½ cup almond milk ¼ cup 100% orange juice 1 teaspoon honey 3-4 ice cubes Place all ingredients in a blender and blend until smooth. Serve, or store in the refrigerator for three to four days.

19 BLOOD SUGAR LOWERING SMOOTHIES 18 Berry Beet Smoothie 1 cup nondairy milk 1 cup sliced strawberries 1 small beet, peeled and chopped 1 to 2 teaspoons honey (optional) Combine the milk, strawberries, and beet in a blender and blend until smooth. Taste and add honey if necessary. Serve, or store in the refrigerator for three to four days.

20 19 BLOOD SUGAR LOWERING SMOOTHIES Clean Breeze Smoothie 2 peeled kiwis ½ cup nondairy yogurt 6 ice cubes 1 small cucumber, chopped 1 cup kombucha, ginger-flavored 1 Tablespoon fresh cilantro leaves Place all ingredients in a blender and blend until smooth. Serve immediately.

21 BLOOD SUGAR LOWERING SMOOTHIES 20 Antioxidant Smoothie 1 cup pomegranate juice, unsweetened 2 cups frozen mixed berries 1 cup water Blend all ingredients until frothy and smooth. Serve.

22 21 BLOOD SUGAR LOWERING SMOOTHIES Mango Coconut Smoothie 1 cup mango, frozen 2 cups coconut milk 1 Tablespoon chia seeds 1 teaspoon nutmeg, ground 2 Tablespoons unsweetened shredded coconut Blend frozen mango with coconut milk until smooth. While blending, add in chia seeds, shredded coconut, and nutmeg. Pour in a glass and serve.

23 BLOOD SUGAR LOWERING SMOOTHIES 22 Soothing Smoothie 1 medium ripe banana 1 Tablespoon maple syrup 1 cup strong chamomile tea 1 cup nondairy yogurt Pour the chamomile tea into an ice cube tray and place the tray in the freezer to freeze. Blend ripe banana, maple syrup and yogurt. When chamomile tea is frozen, add the cubes into the blender and blend until smooth.

24 23 BLOOD SUGAR LOWERING SMOOTHIES Channel Orange Smoothie 1 red bell pepper, deseeded 1 navel orange, peeled 1 Tablespoon coconut oil 1 teaspoon cayenne pepper or ground cinnamon Blend red bell pepper, orange, and coconut oil. While blending, add cayenne pepper or cinnamon. Continue bending until smooth and then serve immediately.

25 BLOOD SUGAR LOWERING SMOOTHIES 24 Coconut Boost Smoothie 1 cup nondairy yogurt ½ cup orange juice, fresh 1 cup coconut water, chilled 1 cup mango chunks, fresh or frozen 2 ice cubes Blend all ingredients until smooth. Serve.