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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

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. YOUNG COCONUT yields 2 cups
¼ pineapple 2. Blend until smooth. 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
24 ounces (4–5 cups) fresh or In a blender or food processor, blend all the ingredients until and tap with a hammer to break the shell. Crack blender with the coconut water.
open and spoon out the soft and buttery meat.
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