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yields 2 cups
juices & smoothies smooth. nilla, ice cubes, and desired flavoring. Blend until blender with the coconut water. maple syrup or filtered water 20 minutes in ½ cup coconut water note) 1 young coconut (see recipe (see recipe note) OPTIONAL FLAVORINGS SHAKE YOUNG COCONUT 2. Add the chia seeds, dates or maple syrup, va- 1. Place the flesh of the coconut in a high speed 1 banana ½ cup cherries ½ cup strawberries 1 teaspoon cacao 3 ice cubes 1 teaspoon pure vanilla extract 2 Medjool dates or 1 t

all about the young coconut

The coconut in its young stage of growth is one function and, interestingly, the muscle tone of the
of the greatest gifts on this planet. The water stomach.) An average young coconut also pro- yields 1½ cups
and flesh from young coconuts contain the full vides 3 grams of dietary fiber, which aids diges-
range of B vitamins, with the exception of B6 and tion.
B12. (B vitamins are essential for providing us Young coconut water is sterile, pure, and clear, ALMOND-CRANBERRY
with energy as they break down carbohydrates and it’s one of the highest sources of electrolytes SMOOTHIE
and proteins. They also support nervous system known to man, which makes it a great choice for Almonds are rich in vitamin E,
athletes and for anyone who exercises a lot. calcium, magnesium, and potassium
and are therefore great for your
Coconut water is virtually identical to human bones. Almonds are also a significant
blood plasma, which makes it the “universal source of protein and fiber, while
donor.” Plasma makes up 55 percent of hu- being naturally low in sugar. One
man blood. By drinking coconut water, we give 23-almond serving packs 13 grams of
ourselves an instant blood transfusion. In fact, healthy fats, 5 grams of protein, and
during World War II, both sides in the conflict no cholesterol or salt.
regularly used coconut water—siphoned directly ½ cup raw almonds, soaked
from the nut—to give emergency plasma transfu- overnight
sions to wounded soldiers. ¼ cup fresh or frozen cranberries
Young coconut water is also high in minerals, 1 yellow apple, unpeeled, cored,
particularly calcium (for bones), magnesium (for and cubed
the heart), and potassium (for muscles). 1 ripe peach or nectarine, cubed
Drink coconut water while it is still fresh, pref- Blend all the ingredients on high
erably straight out of the coconut shell. Once speed until smooth.
exposed to air, the liquid rapidly loses most of its
nutritional characteristics and begins to ferment.
When shopping, don’t confuse young coco-
nuts with mature ones—those have dark brown
shells and very thick flesh. The water from those

Cranberry juice may reduce
blood pressure by dilating
blood vessels and increasing
blood flow.
46 HEALTHY EVER AFTER cess. smooth, using enough water just to start the blending pro- Blend all the ingredients until very smooth. Blend all the ingredients for 3–5 minutes. Serve immediately. 2. Add the kiwis, and blend for another 30 seconds. 1. Blend the avocado, pineapple, water, and hemp seeds until or almond) (such as coconut, rice, soy, TOFU STRAWBERRY SHAKE BANANA MILKSHAKE KIWI SMOOTHIE 2 tablespoons raw honey ½ teaspoon pure vanilla extract 2 cups cranberry juice 3 cups frozen strawberr

43

and lemon and lime slices.

and stevia.

lemons and limes.

yields 5 cups

yields 2 cups

yields 3 cups