The smoothie recipes listed here are ones that we have personally tried and they are quite nutritious and very delicious. The water that is recommended is steam distilled so as to have pure water without all of the impurities that you can get in city water. If you can get organic ingredients, so much the better. If not, just be sure to wash everything thoroughly before putting it into your smoothie. You can add whatever you want to make a smoothie. Do you need more energy? Add power boosts like bee pollen, Jurassic green, or wheat grass. Are you looking for vitamin A? Use more carrots which have beta carotene and are great in any smoothie. You don't have to use water. You can use soy milk, yogurt, coconut milk, almond milk, or any other liquid that you like. We love the taste of coconut water in our smoothies, but almond milk is another favorite. A smoothie is a great way of getting great nutrition in a hurry. You can add nuts, seeds, fruits, vegetables, the sky is the limit. We find that we like our smoothies very cold and icy so if we are using fresh items, we'll add some ice to make them of the smoothie consistency. If you have any recipes you would like to share, please send them to us on our contact page.
Be creative! Be healthy! Be nutrition conscious!
Pictured: A delicious fruit and vegetable smoothie.
Be creative! Be healthy! Be nutrition conscious!
Pictured: A delicious fruit and vegetable smoothie.
It cannot be stressed enough how diet affects your health. It seems that when you mess with people's taste buds, they don't take it well at all. The basic premise of a healthy diet is in your control. Do you want to live to eat, or eat to live? So many diseases can be helped with the proper dietary changes. If you are not willing to make the changes necessary to assure you can live without disease, then that is totally up to you. How much is a healthy body worth to you? Would you rather spend your money on doctor visits, drugs, treatments and all sorts of things that don't address the underlying problem, or are you willing to do what it takes to make the changes necessary so that you can enjoy your life and spend your money on more pleasurable activities? The choice is yours. Good health is up to you!
DRINKS, SMOOTHIES, ETC.
Berry Protein Smoothie
1.5 Cup Coconut Milk
1 C Frozen or Fresh Blueberries
1/2 C Frozen or Fresh Strawberries
1 Scoop (about 1 oz) Raw Protein Powder
Stevia or Agave Nectar (optional) for sweetener
Place all of the above in the order listed into a power blender such as a Vita-Mix or Blentec type of high speed blender. Blend about 1 minute or until all ingredients are blended smooth. Enjoy! A great start for breakfast for anyone who doesn't have time to eat a regular healthy breakfast.
Green & Fruity Smoothie
1 C Water
1 C Cucumber chopped up
2 C Spinach (Fresh or Frozen)
1 C Strawberries
1 Banana
Place ingredients into a high speed blender. Blend until smooth and creamy. Enjoy.
Tropical Berry Smoothie
1 C Water
1 Banana (fresh or frozen)
1 C Pineapple chunks (fresh or frozen)
1 C Strawberries (frozen)
1/2 C Frozen Blueberries
1/2 C Frozen Blackberries
1/3 C Frozen Cranberries
Stevia or Agave or other sweetener of your choice as desired
Place all ingredients in a high speed blender. If using frozen fruit, allow it to sit at room temperature for 10-15 minutes before blending. Blend at high speed for 1 minute or until smooth and creamy. Enjoy!
Fresh & Fruity Power Smoothie
1 C Water
1 C Fresh Pineapple (may also use frozen)
1/2 C Frozen or fresh Blueberries
1/2 C Frozen or Fresh Blackberries
1 1/2 C Strawberries Fresh or Frozen
1 Small Orange Peeled
2 Bananas
1 Carrot
1 Celery Stalk
1/2 Cucumber
1 Bunch Fresh Spearmint Herb
10 Dates
1 teaspoon Stevia Powder
3 T Ground Flax Seed
2 T Nutritional Yeast
2 T Wheat Germ
1 T Bee Pollen
2 T Jurassic Green Powder (Or any powdered green drink will do)
Blend in a power blender for 1 minute or until it is fully mixed and smooth.
Anytime Smoothie
1 C Green Grapes
2 Carrots
2 Slices Pineapple
1/2 Cucumber
2 Apples
1 Orange
1 Kiwi Fruit
2 C Spinach
1 Scoop Raw Protein
1 T Bee Pollen
2 T Ground Flax Seeds
2 T Nutritional Yeast
1 T Wheat Germ
Any of these items can be fresh or frozen. If they are fresh, you can add some ice to make it very cold and thicker. If they are frozen, you will need to let them thaw for 10 minutes before using your power blender, and you also may need to add some liquid to them such as distilled water, juice, almond milk, etc.
Simple But Tasty Smoothie
1 C Strawberries
2 Bananas
1 C Ice
Sweetener if desired
Add all to power blender. Blend until desired consistency.
Pina Colada Shake
1.5 C Vanilla Yogurt
1/2 C Milk of your choice
1/2 C Pineapple Chunks
1/2 tsp Coconut Extract or may use 1 T ground coconut
Place ingredients into high power blender in order listed. Secure lid. Blend until smooth and creamy.
Thirst Quencher Smoothie
1 Banana peeled
1 C Blueberries fresh or frozen
1 Large Apple sliced and peeled if desired
1 C Red Seedless Grapes
2 C Almond Milk
1 Pear peeled
Ice Cubes
Place almond milk in bottom of high speed blender. Add other ingredients. Blend until desired consistency. This is really a great thirst quencher and just look at all of the nutrition!
Morning Smoothie
1 Cup Apple Cider (we use our own frozen cider from our own trees)
1 Scoop Alive Chocolate PEA Protein
1/2 Cup Strawberries
1 Cup Black Grapes
1/2 Cup Blueberries
2 Oranges Peeled
2 Kiwis Peeled
1-2 Handfuls Kale, chopped into smaller pieces
Fruit & Veggie Smoothie
1 Cup green grapes
1 fresh pear cut into fourths
2 handfuls of kale chopped up
2 broccoli chunks (1 cup)
1 orange (or 2 clementines)
1 banana
1/4 c nut butter (peanut, almond, cashew or whatever you like) or whole nuts soaked
2 tablespoons bee pollen
2 tablespoons flax seed oil
1/4 cup dates (for sweetener)
Start the day right Smoothie
1 scoop Sunwarrior Chocolate Raw Protein Powder
8 oz spinach leaves
2 carrots
1 c blueberries
1 apple
4 strawberries
1 banana
2 C distilled water
Mix all lf the ingredients in a high power blender. Mix until smooth. Enjoy.
Super Energy Smoothie*
If you want to start off your day with a boost of energy, try starting with this smoothie. It’s loaded with
healthy fruits and veggies like watermelon, which helps dilate blood vessels to promote blood flow. Also, it has coconut water – one of the most hydrating liquids out there. Another positive aspect of coconut water is that it reduces blood pressure which can make you lethargic. The best part is this recipe yields a big batch, so it you can make it once, freeze it, and drink it all week long. You can also add any additional boosts to it if you desire, such as bee pollen, protein powder, whatever you want.
Makes several 16 oz. servings
2 pints cut up pineapple
2 pints cut up watermelon
2 quarts coconut water
1 bag baby spinach
1 bag frozen blueberries
2 green apples or 2 bananas
Blend all of the ingredients together in a juicer, pour into 16 oz. servings. You can store or
freeze extra smoothies to drink later. Enjoy! *(Courtesy of Dr. Oz)
Lunch Replacement Protein Shake
Makes 1 serving
1 cup water
1 scoop whey protein isolate powder*
1/2 half banana
1/2 cup frozen blackberries or blueberries
1 tsp unsweetened cocoa powder*
1 tsp of white kidney bean extract
* You can add 1 scoop of all vegetable protein powder in chocolate form if you prefer.
Circulation Smoothie*
Get your blood pumping with this easy smoothie recipe. It’s chockfull of ingredients with antioxidants that boost blood flow and can help to keep your arteries clear.
1/2 cup pomegranate juice
1/2 banana
5 strawberries
1/2 cup yogurt
Put all ingredients in a blender, and blend until desired consistency is reached. Enjoy!
*Courtesy of Dr. Oz.
Veggie Juice Drink
1 Organic Tomato
1 large handful spinach
1 small handful parsley
1-2 kale leaves, mid ribs removed
2-4 Romaine lettuce leaves
3 carrots
2 celery stalks
1 lemon, peeled if not organic
1 garlic clove
Prepare all vegetables by washing well and cutting to fit into your juicing machines feeding tube. Juice the tomato first. Juice the spinach, parsley, and kale next, then the romaine lettuce leaves and push through the juicer slowly. Add the remaining ingredients and stir well. For a cooler drink, make sure vegetables are chilled first. Spice with organic herbs as desired.
TREATS, DESSERTS, FROZEN DELIGHTS.
Blueberry Mint Popsicles
1 C Mint Truffle Creamer (in the fridge section in the store)
3 T Instant Vanilla Pudding
1 Cup Frozen Blueberries
1/2 t. Vanilla Extract
1 C Ice Cubes
Add ingredients in order to high speed blender. Mix for 1 minute or until smooth and creamy. Pour into popsicle molds and freeze. These are very yummy. You can add sweetener if you want, but they are sweet enough I think all by themselves.
Frozen Fruity Treat
2 C Pomegranate Juice
1/2 C Almond Milk
1 C Frozen Blueberries
1 C Frozen Bananas
1 C Frozen Red or Black Grapes
1 C Frozen Strawberries
Blend all of the ingredients in a high power blender until very smooth. Pour into molds and freeze. Enjoy!
Chocolate Cherry Frozen Treat
1 1/2 C Frozen Sweet Cherries
1 C Rice Milk, Almond Milk, Hemp Milk or Soy Milk
1 heaping Tablespoon powdered Cocoa
1 t vanilla
Mix all of the ingredients in a high speed power blender. You may need to add more liquid to get it to mix well. Note: After mixing, this is really good to add raw cashews, almonds, or macadamia nuts to.
Delicious and Nutritious Fudgy Black Bean Brownies
Ingredients:
1 - 15 oz. can black beans, drained
10 pitted medjool dates
1 tablespoon raw almond butter
1 teaspoon vanilla
1/2 cup cocoa powder
1 tablespoon ground chia seed
nuts (optional)
Combine the black beans, dates, almond butter and vanilla in a food processor or high-powered blender such as a Vita Mix. Blend until very smooth. Add the remaining ingredients and blend again. Add nuts, if desired. Spread in a very lightly oiled 8x8" baking pan. Bake for 90 minutes at 200 degrees Fahrenheit. Cool completely and apply topping if desired. Cut into small squares. Store in a covered container in the refrigerator up to one week (if they last that long).
Optional Topping:
1 ripe avocado, peeled and pit removed
1/2 cup water
4 tablespoons cocoa powder
5 medjool dates, pitted
1/2 teaspoon vanilla
Blend topping ingredients in a high powered blender such as a Vita Mix. This is a good topping for any cookie, brownie, or you can even use it as a dip for fruit if you like. You may want to thin it down for a dip.
Note: If you try making these in a regular blender, you may burn out your motor. The batter is extremely stiff and most regualr blenders do not have the horsepower to blend this to its smooth consistency necessary to get the desired results. This recipe courtesy of www.DrFuhrman.com
SOUPS, MAIN DISHES
Vegetarian Chili
1 large onion chopped
2 medium zucchini, sliced
5-6 sweet peppers, yellow, red, orange
3-4 stalks celery, chopped
3-4 garlic cloves pressed or chopped finely
1 tsp cumin
1 tsp oregano
2 cans stewed tomatoes
1 can black beans
1 can white beans
1 can kidney beans
1 cup Lima beans
1 can corn
1 Tbsp chili seasoning
Lawrey's seasoning salt, sea salt, spices to taste
Sauté onion, peppers, celery, garlic in large sauce pan with a little coconut oil. Add tomatoes, beans, corn and simmer for 30 minutes. Add spices as desired. Add rest of ingredients and cook for an additional 30 minutes or so. Makes a large pot of chili.
Minestrone Soup/Stew
1 Onion
3 Carrots
1 Red Bell Pepper
4 Cloves Garlic
2 15 oz cans diced tomatoes
1 15 oz can dark red kidney beans
1 15 oz can white kidney beans
1 15 oz can garbanzo beans
1 10 oz pkg frozen green beans
1 10 oz pkg frozen corn
1 bunch Swiss chard
2 T tomato paste
2 T Spike Seasoning
2 bay leaves
2 t dried basil
2 t dried oregano
1/2 t dried red chili flakes
2 t Bragg liquid Aminos
Chop the onion, carrots, and bell pepper and put in a large stock pot. Cover with water and bring to a low simmer. Mince garlic and add to the pot, along with the tomatoes, Spike, and spices. Add red and white kidney beans and garbanzo beans. Add more water if needed, until soup is desired consistency Let simmer for an hour or two. Chop up Swiss chard leaves. Add green beans, corn, and chard to the soup and simmer another 15-20 minutes. Add black pepper and liquid Aminos. Enjoy!
SALADS/DRESSINGS
Black Bean Mango Salad
1 mango, peeled, pitted, and cubed
2 T chopped fresh cilantro
4 green onions, thinly sliced
1 medium red bell pepper, seeded and chopped
1 C frozen corn, thawed
1 cans black beans drained and rinsed
3 T fresh lime juice
1 tsp minced fresh garlic
1 t dried oregano
1 t ground cumin
Dash chili powder
9 C chopped romaine lettuce
Mix all of the ingredients, except the lettuce in a bowl. Let stand for at least 15 minutes for the flavors to meld. Serve on top of the lettuce. Delicious! This recipe courtesy of www.DrFuhrman.com
Delicious Green Salad
10 oz Mixed Baby Greens
10 oz can Mandarin Oranges, drained
1 English Cucumber washed & thinly sliced
2T Rice Spiced Rice Vinegar
2 t Agave Nectar (optional)
3 T Olive Oil or Sesame Oil
2 T Toasted Sesame Seeds
Herbs to taste
Combine mixed baby greens, orange segments, and cucumber slices in a salad bowl. combine vinegar and agave nectar in a bowl. Whisk in the oil. Pour dressing over salad. Add sesame seeds and herbs on top. Note: you can also add dried craisins, toasted almonds, or other garnishes as you wish.
Green & Crunchy Salad with Dressing
10 oz Spinach Leaves
10 oz Assorted Lettuce (endive, romaine, etc.)
1/4 - 1/2 C Sliced Almonds
1/2 C Craizins
1 C Sunflower Sprouts
1/2 C Alfalfa Sprouts
1/4 C Radish Sprouts
3/4 C Fresh Strawberries Sliced
Toss all of the above ingredients together.
Dressing:
1/2 C Light Olive Oil
1/4 C Apple Cider Vinegar
3 T Raw Honey
1/4 t Worcestershire Sauce
Dash Paprika
1 T Red Onion, Chopped
Mix dressing together and chill well. Drizzle desired amount on salad when ready to serve. The dressing goes a long way. You may add additional vegetables to this as well, carrots, green peppers, beans, or whatever you like.
SNACKS/APPETIZERS
Cinnamon Chips for Fruit Salsa
Have you ever noticed that the only kinds of chips that you can find are plain, or have tons of salt in them? You can find many flavored chips that are hot, spicy, salty or any variety, but can you find cinnamon or sweet chips? If you can, then what a great, but they don't have them where we are. So what is the remedy when you want some sweet chips to dip in fruit salsa? Make your own! This is easily done and more nutritious anyway than any store bought chip that is full of ingredients that you can't even pronounce. You can either make your own flour tortillas or purchase them in the store, or at your local farmer's market perhaps. This recipe is assuming that you purchase the tortillas already made.
Chips:
Flour Tortillas
Granulated Sugar if desired
Cinnamon to taste
Preheat oven to 400 degrees F. For cinnamon chips, light spray tortillas with water using a spray bottle. Combine sugar and cinnamon in a sugar shaker and sprinkle over the tortillas. Cut each tortilla into 8 wedges. Place in a single layer and bake on a cookie sheet or stone baking stone. Bake 8-10 minutes or until lightly browned and crisp. Remove and cool completely.
Fruit Salsa:
You can use pretty much any fruit that you desire, but this is a recipe that we enjoy.
Apples (tart or sweet, whatever you prefer, just make sure they are firm and crisp)
strawberries
kiwis
orange
Jicama
any other fruit that you enjoy
Peel, core, and slice the fruit into a large bowl. Add some orange zest from the rind of the orange (if it is organic) and some orange juice to keep your fruit from turning brown. You can add sweetener if you like, but we don't add any. Some people will add grape or apple jelly, but we think it tastes sweet enough on its own. Mix all of the ingredients well and serve with cinnamon chips.
VANILLA BEAN PASTE RECIPE
Kara's Couture Cakes
Yields 1 quart
32 Madagascar Vanilla Beans Whole, Premium Grade
17 oz Water
21.2 oz Granulated White Sugar
3.5 oz Corn Syrup or Glucose
Cut the ends off of the vanilla beans and reserve for vanilla sugar ( I didn't do this, I put the whole vanilla bean in). Chop the beans into half inch long pieces. Add the beans and half of the sugar to a food processor or spice grinder ( I used my Vitamix) and grind until it forms a sandy-looking mass. If you use a spice grinder you'll need to do this in multiple stages as it won't all fit at once with most grinders. Add water, remaining sugar, and corn syrup to a medium sized pot and heat to a boil over medium heat. Allow to boil for 2 minutes. Add to the sugar solution; the ground vanilla beans and sugar. Allow to boil for another 2 minutes. Strain through a fine-mesh sieve placed over a bowl. Use a flexible spatula to work the paste through the sieve as much as you can. Reserve the pulp that is left in the sieve. You can use this for extract, or you can dry it and make Vanilla Sugar. Scrape into a glass jar with a well sealing lid (I use mason jars). Add 2 oz of your preferred alcohol ( I used Bourbon) and allow to fully cool before setting the lid.
Notes:
The corn syrup is an invert sugar which helps to prevent crystallization of the sugars in the paste. If you don't like to use corn syrup, you can use lemon or lime juice instead. Use half of a fresh lemon or lime for this recipe.
You can keep this in an airtight jar for up to one year at room temperature and out of sunlight. Mason Jars work awesome!
If you get any crystallization, just heat like you would crystallized honey.
You’ll have this pulp left over from straining your paste. Don't throw that out! You can use that to make a great batch of vanilla extract or you can dry it and put it into sugar to make Vanilla Sugar. No, you don’t need to use whole beans to make Vanilla Extract and since these are already shredded with lots of surface area exposed you’re going to infuse your alcohol quickly.
This recipe will be gooey when you use it. The intensity of the flavor is amazing. If you wanted it less stringy, use more water in your recipe, but then you are diluting its strength and need to use more paste to achieve the same flavor in your recipes. Six to one, half dozen to the other.
NON FOOD RECIPES
If you have never used hand made soap, then you cannot possibly know what you are missing. The poorest batch of handmade soap is more superior than the "best" store bought bar. Your imagination is only limited by the types of raw materials that you use in your own recipe. We will post recipes there that we have personally tried and they have proven to be excellent types of soaps. If you do not know the process to make soap, please study and know how before attempting to make any kind of soap, as it can be dangerous if you do not know what you are doing. Have fun and email us with any questions/comments.
Simply Lavender Body Soap
14.4 oz Coconut Oil
14.4 oz Olive Oil
14.4 oz Lard
4.8 oz Shea Butter
6.71 oz oz Lye (Sodium Hydroxide)
12-18 oz Water
0.50-0.75 oz Lavender Essential Oil
Temps 110 degrees Fahrenheit
This recipe is posted with the understanding that anyone using it has a good knowledge of how to make soap. This is a cold processed soap recipe. Be sure to employ all of the safe standards of making soap, such as using protective personal equipment (goggles, gloves, apron, etc.). We assume no liability if you do not follow the safety recommendations in making soap. Before you attempt to make any soap recipe, make sure you understand the whole process and have the correct supplies on hand. This will assure you of creating a beautiful batch of soap.
Notes: Although dried lavender buds may be used in this, we find them to be a bit abrasive and harsh on the skin, so we do not use them in our soap. You can modify this recipe to suit your own style. We have also added lavender and rosemary infused oil to make a very nice batch of soap. If you have any questions, send us an email and we will respond promptly. Enjoy!
Peaches & Cream Moisturizing Soap
Makes 5# (80 oz)
10 oz Avocado Oil
10 oz Shea Butter
30 oz Olive Oil
30 oz Coconut Oil
30 oz Water or Aloe Vera Juice
11.35 oz Lye
5 t. Glycerin added just before trace and blended well
½ oz Georgia Peach Fragrance Oil
½ oz Vanilla Crème Fragrance Oil
Colorant as desired
Lemon Joy Soap
6 oz Olive Oil
5 oz Palm Kernel Oil
4 oz Palm Oil or Coconut Oil
1 oz Mink Oil or Soybean Oil
2.22 oz Lye
4-6 oz Water
Litsea Cubeba Essential Oil (Or Lemon Myrtle)
Great lathering, long lasting, moisturizing, feels good.
DIY Toothpaste
3 Tablespoons Calcium Carbonate
2 Tablespoons Magnesium Citrate
2 Tablespoons Baking Soda
2 Tablespoons Xylitol
1 Tablespoon Bentonite Clay
3-5 Tablespoons Coconut Oil
10 drops Trace Minerals
1-2 Tablespoons Fractionated Coconut Oil
20-30 drops Spearmint Essential Oil
1 Tablespoon Activated Charcoal (Optional)
1 t Turmeric (Optional)
1 t Diatomaceous Earth (Optional)
For easier mixing, I like to melt the hard coconut oil in the microwave first. I then add the fractionated coconut oil, trace minerals and essential oil and mix it all together. Then I add the Xylitol and mix well. Then add the other ingredients and mix well. Store in jar and use about 1/4-1/2 teaspoon for each brushing. Rinse well as the activated charcoal will tend to make more of a mess. I like to start out each day doing a coconut oil pulling and then follow up with brushing with this toothpaste. It is a great oral hygiene to follow.
Better for you Vapor Rub
4 oz Olive Oil or Sweet Almond Oil
1 oz beeswax
1 t Lanolin
30 drops White Camphor Essential Oil
30 drops Peppermint Essential Oil
10 drops Eucalyptus Essential
5 drops Cedarwood Virginia Essential Oil
15 drops Wintergreen Essential Oil
10 drops Rosemary Essential Oil
Melt first 3 ingredients over very low heat. When they are all melted, add the essential oils. Mix well and pour into containers. This contains no petroleum products and it smells wonderful.
