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Table of Contents INTRODUCTION 4 PALEO SMOOTHIE 5 ESSENTIAL SMOOTHIE EQUIPMENT 6 SMOOTHIE RECIPES Paleo Chocolate Coconut Smoothie 8 Paleo Blueberry Pie Smoothie 9 Paleo Strawberry Coconut Smoothie 10 Mango Green Smoothie 11 Paleo Key Lime Pie Smoothie 12 Espresso Protein Shake 13 Paleo Watermelon Berry Smoothie 14 Paleo Banana Bread Smoothie 15 Paleo Pumpkin Coconut Smoothie 16 Healthy Shamrock Shake 17 BONUS RECIPE How to Make Cashew Milk 18 ABOUT COOK EAT PALEO 19 FREE PRINTABLE Paleo Shopping List 20
Introduction Smoothies have become a way of life. They are a quick and easy way to fuel your body with healthy food. You can find pre-made smoothies at every fast food restaurant and grocery chain. But many of these smoothies are filled with refined sugar and other processed food ingredients. And if you are eating dairy-free, it s tough to find one without milk, yogurt, or whey protein. The best way to ensure you re enjoying a delicious, paleo-friendly smoothie is to make it yourself at home. Nothing is easier than tossing a couple of real food ingredients into the blender before you head off for the day. With just a few essential supplies, you can whip up a healthy smoothie in no time. This recipe collection includes everything from green smoothies to protein shakes. All of the recipes are completely dairy-free, refined sugarfree, gluten-free, grain-free, and paleo. Enjoy! 4
Paleo Smoothie Ingredients Here are a few paleo smoothie ingredients you should always have on hand to blend up a quick smoothie: Frozen bananas peel, slice, and freeze overripe bananas. They add natural sweetness and a creamy milk shake-like texture. Other frozen fruits strawberries, blueberries, and pineapple. Fresh produce avocado, lemon, lime, spinach, and seasonal fruits. Coconut milk look for one that has just coconut and water as ingredients, without gums or stabilizers. Nut milk homemade cashew milk is mild and creamy, without gums or stabilizers. (Try the bonus recipe for homemade cashew milk at the end of the book.) Egg white protein unsweetened 100% egg white powder, without additives. Collagen protein 100% hydrolyzed collagen or collagen peptides. Flavorings raw cacao powder, vanilla, cinnamon, and nutmeg. Local raw honey if you like your smoothies a little sweeter. Extras fresh mint, pumpkin puree, and pumpkin pie spice. 5
Essential Smoothie Equipment The most important piece of equipment for smoothies is a good quality blender. A high-power blender like a Vitamix or Blendtec will make your smoothies extra smooth and creamy. Any blender that can crush ice will make a smoothie, but it might take a little longer and the final result might not be quite as smooth. Here are a few other useful kitchen tools: Measuring spoons Measuring cups Knife Zester Find links to recommended ingredients and kitchen tools here: http://cookeatpaleo.com/paleo-kitchen-ingredients-tools 6
Recipes
PALEO CHOCOLATE COCONUT SMOOTHIE 1 cup coconut milk 1 frozen banana, sliced 1 cup ice ¼ cup raw cacao powder ¼ cup cold-water soluble gelatin protein (collagen hydrolysate or collagen peptides) 2 servings 1. Add all ingredients to high-power blender and blend until smooth. 8
PALEO BLUEBERRY PIE SMOOTHIE 2 cups frozen blueberries ½ cup coconut milk fresh lemon zest, to taste pinch of cinnamon filtered water 1-2 servings 1. Add blueberries, coconut milk, lemon zest, and cinnamon to high-power blender. Blend on high until smooth, adding water as needed to thin. 2. Garnish with additional lemon zest and cinnamon. 9
PALEO STRAWBERRY COCONUT SMOOTHIE 1 cup coconut milk 1 frozen banana, sliced 2 cups frozen strawberries 1 teaspoon vanilla extract 2 servings 1. Add all ingredients to high-power blender and blend until smooth. 10
MANGO GREEN SMOOTHIE 1 cup fresh baby spinach ½ cup fresh orange juice ½ cup coconut milk 1 cup frozen mango 1 serving 1. Add spinach, orange juice, and coconut milk to high-power blender. Blend until completely smooth. 2. Add frozen mango and blend again, until smooth. If desired, add water to thin or ice to thicken. 11
PALEO KEY LIME PIE SMOOTHIE 1 cup coconut milk 1 cup ice ½ avocado zest and juice of 2 limes local raw honey, or sweetener of choice, to taste 2 servings 1. Add coconut milk, ice, avocado, lime zest, lime juice, and honey to high-power blender. 2. Blend until smooth. 12
ESPRESSO PROTEIN SHAKE ½ cup cashew milk ½ banana, frozen ⅔ cup ice cubes ½ teaspoon vanilla extract dash of cinnamon ¼ cup unflavored egg white protein powder 2 ounces espresso or strong coffee honey or sweetener of choice (optional) 1 serving 1. Add all ingredients to high-power blender and blend on high until completely smooth. 13
PALEO WATERMELON BERRY SMOOTHIE 2 cups cubed watermelon 1 cup fresh raspberries 1 cup frozen blueberries 1 cup ice 2-3 servings 1. Add all ingredients to high-power blender in order listed and blend until smooth. 14
PALEO BANANA BREAD SMOOTHIE 1 cup cashew milk 2 frozen banana, sliced 2 tablespoons almond butter fresh ground nutmeg, to taste 1-2 servings 1. Combine all ingredients in high-power blender and blend until sooth. 2. Garnish with fresh nutmeg. 15
PALEO PUMPKIN COCONUT SMOOTHIE 1 cup coconut milk ¼ cup organic pumpkin puree 2 teaspoons pumpkin pie spice 1 frozen banana, sliced 1 cup ice 2 servings 1. Add coconut milk, pumpkin, pumpkin pie spice, banana, and ice to high-power blender. 2. Blend on smoothie cycle or high speed until smooth. 16
HEALTHY SHAMROCK SHAKE 1 cup coconut milk 1 cup ice ½ avocado 1 teaspoon organic vanilla 1 large handful fresh mint leaves, to taste local raw honey, or sweetener of choice, to taste 2 servings 1. Add all ingredients to high-power blender and blend until completely smooth. 17
HOW TO MAKE CASHEW MILK 1 cup raw cashews 4 cups filtered water, plus water for soaking ½ teaspoon vanilla extract 1 tablespoon raw honey 4 cups 1. Cover cashews with water and soak overnight. 2. Rinse and drain the cashews. 3. Add cashews, 4 cups filtered water, vanilla and honey to Vitamix or Blendtec. 4. Blend on high for 2 minutes in Vitamix. For Blendtec run whole juice cycle, then blend on high speed for 50 seconds. 5. Transfer to pitcher and refrigerate until well chilled. 6. Stir or shake well before serving. NOTES: If not using a high-power blender, strain cashew milk through a nut milk bag after blending. 18
About Cook Eat Paleo Quick and easy gluten-free, grain-free, paleo recipes made from real food ingredients. Lisa Wells started Cook Eat Paleo to share the tips and tricks she learned on her journey with the paleo diet. After going gluten, grain, and dairy-free for health reasons, she had to relearn how to cook and bake without all the ingredients she d always used. And make it faster and easier because who has time to cook complicated meals every day? Cook Eat Paleo recipes are gluten-free, grain-free, legume-free, dairy-free (except for the occasional use of ghee), soy-free, and refined sugar-free. And they all use real food ingredients that you can find at your local farmers market, grocery store, or natural foods store. Visit cookeatpaleo.com for more simple recipes and tips for gluten-free, grain-free living. 19
Free Printable Paleo Shopping List Get a free printable shopping list to stock your paleo pantry here: http://cookeatpaleo.com/paleopantrylist 20