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yields 1½ cups
juices & smoothies and cubed overnight speed until smooth. Blend all the ingredients on high 1 ripe peach or nectarine, cubed 1 yellow apple, unpeeled, cored, ¼ cup fresh or frozen cranberries ½ cup raw almonds, soaked no cholesterol or salt. healthy fats, 5 grams of protein, and 23-almond serving packs 13 grams of being naturally low in sugar. One source of protein and fiber, while bones. Almonds are also a significant and are therefore great for your calcium, magnesium, and potassium Al

BLUEBERRY-CANTALOUPE SMOOTHIE yields 4 cups
2 cups frozen blueberries 1. Place the blueberries, cantaloupe, and pineapple in a blender.
¼ ripe cantaloupe Add the water or grape juice to cover. yields 2 cups
¼ pineapple 2. Blend until smooth. YOUNG COCONUT
SHAKE
Water or light grape juice, coconuts doesn’t taste good and has lost most of its
to cover nutritional potency. Flesh of a young coconut

Also, if you buy young coconut water packaged in a (see recipe note)
box, make sure it hasn’t been pasteurized. If it has, its 1 cup coconut water, from
yields 3 cups 1 young coconut (see recipe
CHIA DREAM healing effect is greatly reduced.
note)
2 tablespoons chia seeds 1. Soak the chia seeds in the milk for 20 minutes. 1 tablespoon chia seeds, soaked for
2 cups milk or milk substitute 2. Blend all the ingredients on high speed until smooth. Serve 20 minutes in ½ cup coconut water
1 cup blueberries immediately. or filtered water
1 cup frozen banana chunks RECIPE NOTE To extract the highly nutritious 2 Medjool dates or 1 tablespoon
1 tablespoon honey or and health-enhancing water and meat from the maple syrup
agave nectar young coconut: 1 teaspoon pure vanilla extract
1. Find the soft spot on the flat surface of the 3 ice cubes

CRANBERRY-APPLE REMEDY yields 7 cups young coconut (usually off center). Pierce a OPTIONAL FLAVORINGS
hole through the coconut shell with the pointed
Cranberries have powerful anti-inflammatory and antioxidant properties that help prevent end of a sharp knife. 1 teaspoon cacao
and reduce damage in the blood vessels, preventing an undesirable increase in blood 2. For the utmost nutritional benefit, insert a ½ cup strawberries
pressure. In addition, cranberries are an excellent source of the blood-pressure-lowering straw to drink the water straight out of the ½ cup cherries
vitamin C. For best results, have at least one serving (1 cup) a day. Garlic, by the way, is coconut shell. For use in smoothies, pour the
another blood-pressure reducer for those willing to try it. Don’t chew! Cut the garlic into water into a cup. 1 banana
small pieces and swallow the pieces whole. 3. Place the coconut fruit into a heavy plastic bag 1. Place the flesh of the coconut in a high speed
and tap with a hammer to break the shell. Crack
24 ounces (4–5 cups) fresh or In a blender or food processor, blend all the ingredients until open and spoon out the soft and buttery meat. blender with the coconut water.
frozen cranberries smooth. If you find the flesh a slightly reddish color and 2. Add the chia seeds, dates or maple syrup, va-
3 large Granny Smith apples, especially soft, rejoice! Your coconut has been nilla, ice cubes, and desired flavoring. Blend until
cored bestowed with an extra dose of nutrients com- smooth.
3 lemons, unpeeled and pared to the white-fleshed ones.
seeded
½ teaspoon stevia, or ½ cup
honey or xylitol, to taste
(or any sweetener of
your choice)

38 HEALTHY EVER AFTER 47