Smo o t h i eso l u o n s 27Si mp l esmo o t h i ere c i p e s Sa v eti me,ea the a l t h y,f e e lgr e a t wi t hka ebr a ml e t t
Copyright 2016 Warrior Media, Inc. All rights reserved. Printed in the United States of America. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles or reviews. This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention. Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause. Book and Cover design by Andrea Horowitt Content Contributions by Katie Korver Property of Warrior Media, Inc. First Edition: 10 9 8 7 6 5 4 3 2 1 For information contact: Warrior Media, Inc. The Warrior Wife P.O. Box 1499 Soquel, CA 95073 www.thewarriorwife.com
My Take on Eating Healthy Things in our culture have become so confusing around what is healthy? and I want to make it as simple as possible for you. My personal philosophy is not centered on complicated research (although there is research to support my theory), it s based on the idea that human beings were designed to eat pretty simply. The processed food movement has made simple eating extremely confusing for most of us. Bottom line, if it comes ready-to-eat in a box or a package, it s probably not that great for you. Humans have been hunters and gathers for centuries, eating basic foods such as meats, fruits, vegetables, tubers, herbs, and so on. We ve moved away from this real food model into a complex, processed food, fad-dieting society. If you re trying to figure out what is healthy, just make it easy on yourself and ask, is this a real food? Once you get past that, you can go on to more complex questions about things like organic foods, meat quality, and best dairy options. I go over these below. With all of that said, I want to share with you one of my favorite Chinese proverbs: 1
It s better to eat bad food and feel good than to eat good food and feel bad. I m a big believer in balance. There ve been times in my life where I let my need for perfect nutrition cause a lot of unnecessary stress. I find that I m a lot happier if I allow myself to bend the rules once in awhile. This doesn t mean you fly off the handle and eat a box of doughnuts because it s the weekend and you ate healthy all week. This means that you seek balance and allow yourself some freedom with foods that work for you. There s a way to be smart about it. For example, a scoop of organic ice cream on a Saturday night is way better than a whole box of cookies. The bottom line is that it needs to make sense for YOU. If you re struggling with a major health challenge, you may be in a space where bending the rules every once in awhile isn t possible until you are in a better space health-wise. Listen to your body; it knows the way. Why Organic? I m a firm believer in looking at nutrition in the most simple way possible. I ask myself, how is food supposed to be? And how was my body designed to process food for optimal health? When 2
I ask myself these questions, it s pretty easy to find the answers. If I have the choice between a fruit covered in pesticides and one that was simply grown in it s natural state, I m going with the organic option. Why I Include Dairy I ve been super lucky in the sense that my body does great with most dairy. I know this is not the case for other people. If your body doesn t feel well after eating dairy, you should probably avoid it. The good news is there is a lot of great alternatives today, such as almond milk or coconut milk. I do personally avoid soy milk because of its estrogen-promoting nature. Why I Buy Full-Fat Dairy Products When I do eat dairy, I choose to buy full-fat dairy products. This goes back to my question about nutrition in general: How is food supposed to be? Did the milk come out of the cow fat-free? Buying full-fat dairy products means you re buying food that is less processed. Also and I know it s hard to believe but fat is actually good for you. The only thing you need to remember about this is that all not fats are created equal. I ll make it easy and provide you with a list of healthy fats and others to avoid. 3
Why Quality Dairy Products Are a Big Deal It pays to buy quality dairy products. This is a big deal if you re going to be including dairy in your diet. Unfortunately, most dairy products contain unnecessary hormones and other preservatives that can be harmful to you. The best type of dairy you can buy is full-fat, organic, and grassfed. This simply means that the animals nutrition came from roaming around on a farm eating grass rather than grains and other processed foods. Canned Foods Researchers are discovering a whole laundry list of negative side effects linked to BPA, which can be found in plastics and canned goods. Rather than going into that here, I m just going to tell you that you re better off avoiding them. Some of the recipes in this book call for canned ingredients, and I want to mention that when possible, search for cans labeled BPA Free. Before You Get Started You Should Know THIS About Smoothies... Smoothies are delicious and are a regular part of my diet. Even when using healthy ingredients (like organic fruit) it s important to know that they can still have quite a bit of sugar. If you re struggling with any major health concern or looking to lose body 4
fat, then it s probably best to only have one on occasion or maybe avoid them altogether. In general, I usually recommend that people avoid drinking their calories. For the most part, I m referring to things like soda, juice, or excess alcohol. Smoothies can sometimes fit into this category and so I highly encourage moderation. I usually have a smoothie a few times a week and it s often on days when I m working out. Most times, I actually use it as a lunch replacement. 5
Table of Contents Smoothie Solutions Introduction Fruit and Oat Smoothie Tropical Berry Pineapple Vanilla Spinach Melon Smoothie Autumn Smoothie Kale Date Smoothie Citrus Pomegranate Smoothie Creamy Raspberry Smoothie Coconut Green Smoothie Beet Smoothie Banana Orange Smoothie Carrot Orange Smoothie Blueberry Flax Smoothie Watermelon Smoothie Cherry Lime Smoothie Peach Mint Smoothie Hawaiian Avocado Citrus Green Ginger Peach Strawberry Mango Chai Smoothie Orange Creamsicle Smoothie PB & J Smoothie Chocolate-Mint Smoothie Chocolate Smoothie Cacao Nib-Banana Smoothie 1 8 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 6
SMOOTHIE SOLUTIONS 7
Fruit and Oat Smoothie 1 cup strawberries 1 frozen banana 2 Tbsp. almond butter ½ cup oats 1 cup Greek yogurt 8
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Tropical Berry 1 cup pineapple 1 ½ cups frozen raspberries 1 orange, peeled ¾ cup full-fat coconut milk 1 cup packed kale 10
Pineapple Vanilla 1 frozen banana ½ cup frozen pineapple 1 cup full-fat coconut milk 1 tsp. vanilla extract 1 Tbsp. chia seeds 11
Spinach Melon Smoothie 1 cup honeydew 1 cup packed spinach ½ cup full-fat coconut milk 1 frozen banana Ice, as needed 12
Autumn Smoothie ½ cup full-fat coconut milk 1/3 cup pumpkin puree 1 fuyu persimmon Pinch of nutmeg Pinch of cinnamon Ice, as needed 13
Kale Date Smoothie 1 cup full-fat coconut milk ½ cup Medjool date, pitted 1 cup packed kale Ice, as needed 14
Citrus Pomegranate Smoothie ¼ cup pomegranate 1 orange, peeled 1 frozen banana ½ cup full-fat coconut milk Ice, as needed 15
Creamy Raspberry Smoothie 1 cup frozen raspberries 1 frozen banana ¾ cup full-fat coconut milk 2 heaping Tbsp. coconut cream 16
Coconut Green Smoothie 1 cup full-fat coconut milk 1 lemon, juiced 1 tsp. fresh ginger, minced ½ cucumber, peeled 1 Tbsp. fresh parsley 1 cup kale 1 banana Ice, as needed 17
Beet Smoothie 1 cup beets, diced 1 frozen banana ½ cup raspberries ½ cup full-fat coconut milk ½ cup coconut water (no sugar added) 18
Banana Orange Smoothie 2 frozen bananas 1 orange, peeled 2 tsp. fresh ginger, minced ½ lime, juiced 1 tsp. fresh turmeric 1 ½ cups coconut water (no sugar added) Ice, as needed 19
Carrot Orange Smoothie ½ cup full-fat coconut milk 1 orange, peeled 1 tsp. fresh ginger, minced 1 cup pineapple ½ lime, juiced 1 carrot, chopped Ice, as needed 20
Blueberry Flax Smoothie 1 cup frozen blueberries Full-fat coconut milk, as needed 1 banana 1 tsp. flax seeds 21
Watermelon Smoothie 1 ½ cups watermelon 1 cup frozen mango ½ avocado Coconut water, as needed (no sugar added) 22
Cherry Lime Smoothie 1 peach 1 cup fresh or frozen cherries ¾ cup full-fat coconut milk 1-2 limes, juiced 1 Tbsp. chia seeds Ice, as needed 23
Peach Mint Smoothie 1 cup fresh or frozen peaches 1 cup Greek yogurt 1 cup spinach 5-6 fresh mint leaves Ice, as needed 24
Hawaiian Avocado ½ avocado 2 cups spinach 1 cup frozen pineapple 1 cup frozen mango Coconut water, as needed (no sugar added) 25
Citrus Green 1 cup Greek yogurt 1 Tbsp. lime juice ½ tsp. lime zest 2 oranges, juiced ¼ tsp. turmeric 1 tsp. fresh ginger, minced 2 cups packed spinach Ice, as needed 26
Ginger Peach 2 cups spinach 2 tsp. fresh ginger, mined Handful baby carrots 2 cups frozen peached Coconut water, as needed (no sugar added) 27
Strawberry Mango 1 cup full-fat coconut milk 1 cup fresh or frozen strawberries 1 cup spinach 2 cups fresh or frozen mango Coconut water, as needed (no sugar added) 28
Chai Smoothie 2 frozen bananas ¾ - 1 cup full-fat coconut milk 1 tsp. vanilla extract 1 tsp. fresh ginger, minced ¼ tsp. cinnamon 1/8 tsp. cardamom 1/8 tsp. cloves 29
Orange Creamsicle Smoothie 1 frozen banana ¼ tsp. vanilla extract 1 orange, juiced 1 cup Greek yogurt 1-2 tsp. orange zest 30
PB & J Smoothie 1 cup strawberries 1 cup raspberries 1 frozen banana 1-2 Tbsp. peanut butter 1 cup Greek yogurt Ice, as needed 31
Chocolate-Mint Smoothie 1-2 frozen bananas 1 cup packed spinach 1 cup Greek yogurt 10 fresh mine leaves or ¼ tsp. mint extract 2 Tbsp. cacao nibs 32
Chocolate Smoothie ½ cup full-fat coconut milk 1 banana ½ avocado 4 Medjool dates, pitted 1 Tbsp. cacao powder Ice cubes, as needed 33
Cacao Nib-Banana Smoothie 1 cup Greek yogurt 2 Tbsp. cacao nibs 2 Tbsp. peanut butter 1 banana Ice, as needed 34