Jen s Five Favorite Healthy + Delicious Green Smoothies J e n V i a n o H e a l t h & W e l l n e s s 2 0 1 4 A l l R i g h t s R e s e r v e d
Welcome! Dear Healthy Living Friend, Have you fallen in love with green smoothies yet? I sure have! Whether you already love em or want to start a green smoothie routine, this ebook will give you five of my go-to recipes that just might become yours, too. As a raw foods fan, I m a big proponent of green smoothies as a way to easily and deliciously incorporate more raw foods into your daily diet. Eating raw foods is important because they provide your body with more enzymes that make all chemical reactions in your cells possible. Enzymes give you energy, clear thinking, glowing skin, and vibrancy. They help your body function optimally, feel good, and look great. Green smoothies are a terrific way to get your greens and fruits, along with superfoods like chia seeds, hemp powder, raw cacao, and spirulina to help boost your immune system and be your healthiest self. Enjoy and happy green smoothie making! Dedicated to helping you live healthy + be happy, JEN VIANO Jen Viano Health & Wellness www.jenvianohealthwellness.com www.facebook.com/jenviano PS: Be sure to check out pages 8-9 for additional tips and a simple formula you can use to make your own yummy green smoothie concoctions!
Recipe One: Super Easy Green Smoothie This is a basic recipe I like to share with anyone just starting out. It s simple and delicious! If you want to sweeten it up a bit, you can add more banana or a natural sweetener like honey. Ingredients: 1 c fresh baby spinach ½ banana 2 c green grapes ½ cucumber 1 c plain coconut water ½ c dairy-free yogurt 1 tsp chopped walnuts 1 tbsp chia seeds 2 ice cubes Method: Blend for 30 seconds and enjoy! Page 3
Recipe Two: Simple Spinach + Avocado Green Smoothie This is another basic recipe I like share with newbie green smoothie enthusiasts. It s tasty, nutritious, and satisfying. The avocado and mix of fruits in this one leaves me feeling filled up and energized. Ingredients: 1 c fresh baby spinach 1/3 avocado 5-6 strawberries ½ c blueberries 1 small banana 1 tbsp hemp protein powder 1 tsp chia seeds ½ c dairy-free yogurt 1 c plain coconut water 2 ice cubes Method: Blend for 30 seconds and enjoy! Page 4
Recipe Three: Feel-Good Again Detox Smoothie This is a go-to recipe I use after I ve caved on a sugar craving or eaten a lot of heavy food. It s light, cleansing, and refreshing with good-for for-you ingredients that taste great! Ingredients: 1 c fresh baby spinach 2 c green grapes 1 cucumber ½ c pineapple 4 strawberries ½ celery stalk ¼ tsp ginger root (peeled/grated) 2 drops doterra lemon essential oil (or ½ tsp lemon juice) 1 c plain coconut water 1 tsp chia seeds 2 ice cubes Method: Blend for 30 seconds and enjoy! Page 5
Recipe Four: Mouth-Watering Mango Green Smoothie Love this simple, yummy mango recipe. This mix of fruits and veggies makes it refreshing and energizing. Ingredients: 1 c fresh baby spinach ½ c kale ½ c cucumber ½ c mango chunks ½ banana ½ c pineapple 1 tbsp chia seeds 1 c plain coconut water 2 ice cubes Method: Blend for 30 seconds and enjoy! Page 6
Recipe Five: Almond-Buttery Goodness Green Smoothie Packed with superfoods, delicious, and satisfying, try this smoothie for your next breakfast or pair it with a salad for a nutritious lunch. This one is creamy, nutritious and tastes like an almond-buttery milkshake! Ingredients: 1 c fresh baby spinach 1 banana 1 c unsweetened almond milk 1 tbsp all natural roasted almond butter 2 tsp hemp protein powder 1 tbsp chia seeds 1 tbsp flaxseed meal 1 ice cube Method: Blend for 30 seconds and enjoy! Page 7
10 Tips for Making Green Smoothies Easy, Fun, and Delicious! Tip #1: Buy all ingredients for the week ahead on Sunday. Tip #2: Cut up and put veggie/fruit ingredients for each smoothie in a Ziploc bag. Put bags in the freezer for easy blending whenever you make one. This is a BIG time saver! Tip #3: Always use ripe fruit. Tip #4: If your budget allows, get a Nutribullet. Using a blender works just fine, but using a Nutribullet makes the process and clean up a bit easier. Tip #5: Double ingredients to make two batches. Enjoy one immediately after blending and store the extra serving in a mason jar in the fridge to enjoy the next day. Tip #6: If your budget allows, buy organic. For any of your meals, it s especially good to go organic for what s known as the dirty dozen. These foods are: apples, celery, sweet bell peppers, peaches, strawberries, nectarines (imported), grapes (imported), spinach, lettuce, cucumbers, blueberries (domestic), and potatoes. (Source: Integrative Nutrition: Feed Your Hunger for Health & Happiness). Tip #7: It s best to use filtered water if you don t use coconut water. Tip #8: To thicken smoothies, add more yogurt or plain old fashioned oats. To liquefy, add more water/ice cubes. To sweeten up your smoothies, use a natural sweetener like honey or add a bit more fruit. Tip #9: My favorite dairy free yogurt is So-Delicious coconut flavored. Tip #10: Have fun experimenting! These are custom recipes I ve created that I m very fond of. For any of these, make them your own by adding in more veggies or fruit or superfoods to your liking. The combinations are limitless. Page 8
Simple Green Smoothie Formula Whenever you want to get creative and come up with your own recipes, keep this simple formula in mind: 1-2 CUPS GREENS (spinach, kale, romaine, bok choy, collards, swiss chard) PLUS 1-2 CUPS RIPE FRUIT (berries, banana, mango, pineapple, avocado, peach, apple, grapes) PLUS 1-2 CUPS LIQUID BASE (coconut water, filtered or tap water, almond milk, coconut milk) PLUS SUPERFOOD BOOST (chia seeds, flax seeds, hemp seeds, hemp protein powder) Page 9
About Jen Viano Health & Wellness Hi, I m Jen Viano! My mission as a Health & Lifestyle Coach is to help you live healthier and be happier. Holistic health and wellness doesn t need to be overwhelming. You can do it by taking small steps toward a healthier lifestyle every day. That s how I did it when my physical/emotional health took a major nose dive a couple of years ago. As I worked on cleaning up my diet, moving more, getting clear on life goals, simplifying, reducing stress, sleeping better, healing naturally, spending more time with people I love, and designing a business life that helps me be my best self, my health and happiness amped up big time. You can take steps like I did, too. And I d love to help you on your path to improved wellness. Visit my website for free resources, healthy living recommendations, and find out more about how you can work with me. Keep in touch: WEB: EMAIL: FACEBOOK: www.jenvianohealthwellness.com Jen@JenViano.com www.facebook.com/jenviano Dedicated to helping you live healthy and be happy, Page 10