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juices & smoothies

Sugar and Spice

yields 4–5 cups
CRANBERRY SMOOTHIE TWO WAYS
Cranberries have been proven to prevent and cure UTIs. Serve as a refreshing smoothie or as
a sauce over fresh fruit.

I 1. Place all the ingredients of your desired cranberry smoothie
1 cup cranberries except the water or juice into a blender or smoothie machine.
yields 2 servings ½ pineapple Begin blending at low speed.
1 yellow apple, unpeeled and cored 2. Gradually increase the speed, adding the water or juice until
1 ripe avocado or banana, for the desired texture is reached.
SUGAR AND a smoother texture (optional)
SPICE
1–2 cups water or orange juice
This shake has a lovely flavor and (see recipe note) RECIPE NOTE To save on calories, choose water for dilut-
creamy texture. The cinnamon, ginger, ing the consistency; to add flavor, use juice.
and stevia give it a hint of sugar and II
spice. 1 cup cranberries
2 yellow apples, unpeeled
2 cups Basic Nut Milk, made
and cored
with almonds (p. 45)
1 teaspoon cinnamon ½ cup raw almonds, soaked for
8 hours, or ¼ cup chia seeds
1 teaspoon minced ginger 1 orange, cubed
1½ tablespoons agave nectar 1 ripe banana or pear
or pinch of stevia
¼ teaspoon nutmeg (optional) ½–1 cup water or orange juice
(see recipe note)
Blend all the ingredients on high
speed until smooth.
yields 5–6 cups
YELLOW SMOOTHIE
Yellow fruits—pineapple, mango, peaches—are high in magnesium, which promotes colon
health.
½ pineapple, cubed 1. Place the cubed fruits in the freezer and freeze for at least 2
2 ripe mangoes, cubed hours.
2 ripe peaches or nectarines, cubed 2. In a blender, blend the frozen fruit with the ice until smooth.
1 orange, cubed (optional)
2 Golden Delicious apples,
unpeeled and cubed
1 cup ice cubes

44 HEALTHY EVER AFTER er. The milk will keep fresh in the refrigerator for up to 3 days. the pure water. have been soaked. In a blender, puree the nuts or seeds with ute. Serve chilled. Combine all the ingredients and blend on high speed for 1 min- Blend all the ingredients for 3–4 minutes until smooth. 2. Strain the milk with a cheesecloth, nut milk bag, or fine strain- other milk substitute (tahini) 12 hours seeds), soaked in water for or pumpkin, sesame, or hemp (such as

45

tained.
until the desired texture is ob-
ries and increase the speed. Blend

mond milk while blending.
yields 4 cups
at low speed.
go, and ½ cup of the almond milk
almonds, beet, sweetener, man-

or cranberries

on p. 35)
Sugarless, to taste (see recipe note
yields 2½ cups

1. Strain and discard the soak water in which the nuts or seeds
2 cups raw nuts or seeds
crackers, pie crusts, or anywhere almond or any other nut meal is needed.
to 150˚–170˚ F for several hours and store in an airtight container for future use in breads,
When making nut milk, be sure to save the pulp. Dry the pulp in a dehydrator or oven set
make a fulfilling and satisfying snack. Try these delicious versions with your favorite cookies.
If you are lactose intolerant, nut milks are a great alternative source of calcium. They also
BASIC NUT MILK
yields 5 cups

4 yields 4 cups juices & smoothies

3