7 DAYS OF DELICIOUSNESS: Juices and Smoothies

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Nathaniel Arnold
6 years ago
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1 7 DAYS OF DELICIOUSNESS: Juices and Smoothies

Hello, When I don t feel like eating much or want to significantly increase the amount of nutrients I consume in liquid form, it really helps to have some delicious juicing and smoothie recipes on

I m including a note on kitchen equipment for juices and smoothies and also some tips on how to prepare and store your produce. I hope that this gives you some delicious inspiration.

2 Hello, When I don t feel like eating much or want to significantly increase the amount of nutrients I consume in liquid form, it really helps to have some delicious juicing and smoothie recipes on hand so I don t get stuck in a rut. I hope these recipes will inspire you to increase the amount of juice you drink and to create your own variations too. I m including a note on kitchen equipment for juices and smoothies and also some tips on how to prepare and store your produce. I hope that this gives you some delicious inspiration. Deliciously yours Deborah This ebook is downloaded on the condition that it shall not in part on in whole, by way of trade or otherwise, be sold, resold, hired out or otherwise circulated in any form either digitally or physically without the author s prior consent. Deliciously Raw and Days of Deliciousness are registered trade-marks. Deliciously Raw 2

Contents A NOTE ON KITCHEN EQUIPMENT... 5 PREPARING INGREDIENTS... 6 JUICES... 8 MONDAY: RACING GREEN... 9 TUESDAY: BEETROOT BOOST...10 WEDNESDAY: PEPPERMINT PINEAPPLE...11 THURSDAY: MELON REHYDRATOR.

3 Contents A NOTE ON KITCHEN EQUIPMENT... 5 PREPARING INGREDIENTS... 6 JUICES... 8 MONDAY: RACING GREEN... 9 TUESDAY: BEETROOT BOOST...10 WEDNESDAY: PEPPERMINT PINEAPPLE...11 THURSDAY: MELON REHYDRATOR...12 FRIDAY: CUCUMBER AND GRAPE REFRESHER...13 MILKS AND SMOOTHIES...14 SATURDAY: MANGO LASSI...15 SUNDAY: GOLDEN MILK...16 ESSENTIALS: COCONUT MILK...17 ABOUT DELICIOUSLY RAW...19 LOVED THESE RECIPES?...20 Deliciously Raw 3

5 A NOTE ON KITCHEN EQUIPMENT There is a whole world of equipment out there and I am first to admit that I am a gadget queen. However for juicing and smoothie making, there are just three pieces of equipment which should suffice; a juicer, a blender and a nut milk bag. If you don t want to purchase both a juicer and blender, then a blender and an inexpensive nut milk bag for straining will also enable you to make a lot of delicious juices. JUICERS Juicers can come in many shapes, sizes and prices either centrifugal or masticating. Centrifugal juicers work by ripping apart the cell walls of the fruit and vegetables quickly and speedily whereas masticating juicers chew and press the fruit and vegetables slowly. Generally speaking, a juice made in a centrifugal juicing machine should be consumed within 15 minutes so it doesn t lose its nutritional benefits. The advantage of using masticating juicers is that your juice will remain stable for about 8 hours if kept cool, so it is a good choice if you are planning on making a juice to take out. Most masticating juicers come with a blank screen so you can also use them to make simple sorbets by pushing through frozen fruit pieces. BLENDER (HIGH SPEED) A high speed blender will be very useful to you for smoothies, by that I mean one which is 1000 watts or more. They can also be used for making juices if you have a nut milk bag. High speed blenders aren t the cheapest on the market but you will save a small fortune in less expensive less powerful burnt out blenders along the way. I must admit that I am a big fan of Blendtec high speed blenders. The Blendtecs come with a large jug that is useful for smoothies, milks and flours. You can also purchase a small Twister jar for the Blendtec which has flat lid for twisting and keeping the contents moving and a stopper top for making dressings. The Blendtecs have a wider bottom than the Vitamix and I think, it s easier to remove the contents when making small batches. Depending on the kinds of raw foods you want to make, a high speed blender is a good investment although if you are just making smoothies and milks then a powerful regular blender such as the Nutri Bullet at 600 watts will also work well. NUT MILK BAG These are very inexpensive and can be used to make nut and seed milks, coconut milks and also juices if you whizz the juice ingredients first in a blender with a little water and then strain the contents through the nut milk bag over a bowl to collect the juice. Deliciously Raw 5

PREPARING INGREDIENTS CHOOSING INGREDIENTS Organic fruit and vegetables are the best choice, although depending on where you live, this can be hard on the wallet.

6 PREPARING INGREDIENTS CHOOSING INGREDIENTS Organic fruit and vegetables are the best choice, although depending on where you live, this can be hard on the wallet. It seems strange now as when I was younger pretty much everything was organic as pesticides were not widely used. Now however, nothing can be assumed, so as a rule try to buy the following ingredients that appear in these juices as organic products as these tend to be the most contaminated by pesticides. Apples Celery Cucumber Grapes Mint Parsley CITRUS Buy fruit that is unwaxed and organic. Non organic fruit can be peeled before use. WASHING PRODUCE If you can t buy produce that is organic, then washing it in a solution of 1 tablespoon of apple cider vinegar to 1 cup of water will help to remove pesticides. This is a good habit to get into anyway as often produce will harbour bacteria and creepy crawlies and will have been handled in rural environments that don t always have hand washing facilities readily available. Deliciously Raw 6

7 STORING PRODUCE Ensure all producing is dry before storing. BEST KEPT COOL Apples Grapefruit Lemon Lime Melon Oranges BEST KEPT REFRIGERATED Beetroot Celery Coconuts/ coconut water Cucumbers Fennel Ginger (fresh root) Grapes Kale Pineapple Spinach Thai coconut Turmeric FRESH HERBS Mint Parsley Deliciously Raw 7

8 Juices

Monday: Racing Green This isn t the sweetest of juices but it is packed full of good things to put a spring in your step and is deliciously refreshing.

9 Monday: Racing Green This isn t the sweetest of juices but it is packed full of good things to put a spring in your step and is deliciously refreshing. KEY INFORMATION Yield: Serves 1-2 Effort: Easy Time: 5 minutes INGREDIENTS 1 bulb fennel 1 bunch parsley 6 kale leaves 1 head of celery 1 lemon, rind on 1-2 apples (depending on level of sweetness required) METHOD Simply juice all the ingredients. Deliciously Raw 9

10 Tuesday: Beetroot Boost This may seem like a strange combination but beetroot and grapefruit really does work. Beetroot has a detoxifying effect on the blood and the grapefruit is full of vitamins A and C. KEY INFORMATION Yield: Serves 1-2 Effort: Easy Time: 5 minutes INGREDIENTS 2 beetroot 2 grapefruit ½ inch fresh ginger METHOD Simply juice all the ingredients. Deliciously Raw 10

Wednesday: Peppermint Pineapple Light, fruity and full of vitamin C, the mint has a soothing effect on the digestive system and also elevates the juice to make it very refreshing.

11 Wednesday: Peppermint Pineapple Light, fruity and full of vitamin C, the mint has a soothing effect on the digestive system and also elevates the juice to make it very refreshing. KEY INFORMATION Yield: Serves 1-2 Effort: Easy Time: 5 minutes INGREDIENTS 3 cups pineapple, cubed 2 oranges 1 handful mint leaves METHOD Simply juice all the ingredients. Deliciously Raw 11

12 Thursday: Melon Rehydrator This is a rehydrating drink packed full of vitamins A and C. KEY INFORMATION Yield: Serves 1-2 Effort: Easy Time: 5 minutes INGREDIENTS 3 cups galia or cantaloupe melon, cut into cubes 1 apple 1 lime ½ inch fresh ginger root METHOD Simply juice all the ingredients. Deliciously Raw 12

13 Friday: Cucumber and Grape Refresher A mild and aromatic juice to help cleanse the system and flush out toxins. KEY INFORMATION Yield: Serves 1 Effort: Easy Time: 5 minutes INGREDIENTS ½ cucumber 2 cups grapes 1 handful fresh mint METHOD Simply juice all the ingredients. Deliciously Raw 13

14 Milks and Smoothies

Saturday: Mango Lassi Rich yet refreshing, this is equally as delicious with banana instead of mango. If you can t find Thai coconut meat, try using coconut yoghurt instead.

15 Saturday: Mango Lassi Rich yet refreshing, this is equally as delicious with banana instead of mango. If you can t find Thai coconut meat, try using coconut yoghurt instead. KEY INFORMATION Yield: Serves 1-2 Effort: Easy Time: 5 minutes INGREDIENTS 1 ripe mango, peeled and stoned ½ cup Thai coconut meat 1 cup coconut water 1 tbsp lime juice 1 tsp raw honey (optional) METHOD In a high speed blender, whizz all the ingredients together. Deliciously Raw 15 Photographer: Dawn Langley

Sunday: Golden Milk I first came across Golden Milk at Café Gratitude in Venice, CA. Served warm, turmeric is a great anti-inflammatory and the honey is very soothing.

16 Sunday: Golden Milk I first came across Golden Milk at Café Gratitude in Venice, CA. Served warm, turmeric is a great anti-inflammatory and the honey is very soothing. This is equally delicious served with chilled coconut milk. KEY INFORMATION Yield: Serves 1 Effort: Easy Time: 5 minutes INGREDIENTS 2 cups coconut milk 1 tbsp turmeric juice or 1tsp dried turmeric ½ tbsp ginger juice ¼ tsp cinnamon 1 ½ tsp raw honey METHOD In a blender, whizz all the ingredients until smooth. Deliciously Raw 16

Essentials: Coconut milk This coconut milk is a great substitute if you d like to use something lighter than nut milk or if you an aversion to nuts.

17 Essentials: Coconut milk This coconut milk is a great substitute if you d like to use something lighter than nut milk or if you an aversion to nuts. In India coconut is referred to as kalpa vriksha which is Sanskrit for the tree that supplies all that is needed to live. It will be no surprise then to hear that coconut is thought by many all over the world to boost hydration and to build a healthy body. KEY INFORMATION Yield: 2 ½ cups Effort: Easy Time: 5 minutes Soaking time: 30 minutes Tip: I tend to leave the coconut flakes to soak directly in the blender to save on the washing up. INGREDIENTS 2 cups raw coconut flakes 3 cups water METHOD 1. Soak the shredded coconut in the water for 2 hours. 2. Once soaked, blend the mixture for a minute until you have a smooth liquid. 3. Pass the liquid through a straining bag or a sieve lined with a fine meshed cloth. You are aiming to collect a smooth white liquid which is the coconut milk. Refrigerate until needed Deliciously Raw 17 Photographer: Dawn Langley

19 About Deliciously Raw Deliciously Raw is run by Raw Chef Deborah Durrant. Deborah trained at the Matthew Kenney Culinary Academy in California and is a Qualified Chef in Advanced Raw and Living Cuisine. Matthew founded Pure Food and Wine in New York, runs the acclaimed MAKE restaurant in Santa Monica and The Gothic and PlantLab in Belfast, Maine. Deborah is really proud to have trained with the best. Deborah s courses were shortlisted for the Looking to Cook Best Short Cookery Course in the UK and Ireland 2012 (she missed out to Jamie Oliver who pipped her to the post in her category, but she doesn t mind too much about losing to him). For more about Deborah click here. If you wish to contact me, please deborah@deliciouslyraw.co.uk. I would be delighted to hear from you. Deliciously yours, Deborah Deliciously Raw 19 Photographer: Dawn Langley

Loved these recipes? If you like these recipes and would like to learn more about how to prepare delicious raw food, you might be interested in these programmes.

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that many cooked foods have on your body and with all of the nutritiousness and deliciousness left well-and-truly in.

20 Loved these recipes? If you like these recipes and would like to learn more about how to prepare delicious raw food, you might be interested in these programmes. Living Deliciously Raw is the ultimate start to a brand new healthy lifestyle, and therefore a deliciously healthy new you. Whether you re new to raw foods, experienced and stuck in a raw food rut, or whether you need some new raw inspiration, this 8 week programme will provide you with amazingly delicious recipes and useful technical know-how so you can introduce a whole new range of raw foods to your life Foods and recipes that will give you a sense of eating something truly delicious without the negative impact that many cooked foods have on your body and with all of the nutritiousness and deliciousness left well-and-truly in. Feast is a 5 day intensive training that is the ultimate multi-dimensional experience, providing you with all of the technical know-how so that you can put together your own deliciously raw food that takes you way beyond chopped salads, guacamole and dips. This is hands-on training where you have your own workstation and is suitable for anyone who loves raw food and wants to make more inspiring breakfasts, appetisers, comforting and satisfying main meals, cheeses, breads, snacks and fermented foods and you will leave with the knowledge and ability to make your own signature versions of many of the recipes to impress not only yourself, but also your family, friends and clients too. This programme is also suitable for raw food enthusiasts, raw food and health professionals and also for professional chefs. Deliciously Raw 20 Sweet is a delicious introductory weekend intensive to developing the skills and technical know-how you need to become a raw desserts and pastry chef. This training is suitable for anyone who loves raw food and wants to make raw teatime treats and desserts to impress and wow their friends and family or if you already know the basics and want to expand your repertoire and show just how fabulous raw food can really be. This is hands on training (not a demonstration based class) set in beautiful cookery school overlooking rolling hills where you will have your own workstation and be able to make the dishes I show you and learn how to develop them to suit your own palate. For more information go to

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