the

smoothies

bible

the

smoothies

bible

The complete guide to energy

and vitality through smoothies

and natural remedies

Pat Crocker

The Smoothies Bible is intended to provide information about the preparation and use of smoothies containing whole foods and medicinal herbs. It is not intended as a substitute for professional medical care. The publisher and authors do not represent or warrant that the use of recipes or other information contained in this book will necessarily aid in the prevention or treatment of any disease, and specifically disclaim any liability, loss or risk, personal or otherwise, incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. Readers must assume sole responsibility for any diet, lifestyle and/or treatment program that they choose to follow. If you have questions regarding the impact of diet and health, you should speak to a healthcare professional.

Published in Australia in 2004 by

Hardie Grant Books

85 High Street

Prahran, Victoria 3181, Australia

www.hardiegrant.com.au

Published in Canada in 2003 by

Robert Rose Inc.

120 Eglinton Avenue E., Suite 1000

Toronto, Ontario, Canada M4P 1E2

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publishers and copyright holders.

The moral right of the author has been asserted.

Copyright text © Pat Crocker 2003

Copyright photographs © Robert Rose Inc.

National Library of Australia Cataloguing-in-Publication Data:

Crocker, Pat.

The smoothies bible : the complete guide to health and vitality through smoothies & natural remedies.

Bibliography.

ISBN 1 74066 197 4.

1. Smoothies (Beverages). 2. Smoothies (Beverages) -

Therapeutic use. 3. Naturopathy. I. Title.

641.875

Cover design by Robert Bertagni

Cover photography: Photolibrary

Text design by PageWave Graphics Inc.

Edited by Judith Finlayson

Printed and bound in Australia by Griffin Books

10 9 8 7 6 5 4 3 2 1

Contents

Acknowledgments

Introduction

Guidelines to good health

The A to Z of smoothies

Health conditions

Ingredient profiles

The recipes

Fruit smoothies

Vegetable smoothies

Herb smoothies

Dairy and dairy alternative smoothies

Hot and frozen smoothies

Endnotes

Glossary

Resources

Appendices

I’ve been blessed with good friends.

This book is dedicated to the women

with whom I have raised a glass or two.

Claudia Wisdom-Good, Ruth MacDonald,

Joanna Esch, Pam Story, Susan Belsinger,

Myrna Ingleton, Gail Johnston, Helen Grant,

Joan McVean, Pie Aitkinson,

this one’s for you.

Acknowledgments

DEVELOPING AND TESTING RECIPES IS CREATIVE, CHALLENGING AND, MOST often, fun. Still, it’s always a daunting task. My work on this book took me further than I would have thought possible within the category of smoothies. When I began, my concept of smoothies revolved around the typical fruit juice combo that originated on the beaches of California. Developing the recipes for The Smoothies Bible forced me to expand that definition. I came to understand that there are myriad great combinations of vegetables, herbs and a wide variety of liquids that can also claim the moniker smoothie.

The challenges of writing this book were made easier with the support of the small-appliance industry. I thank the following blender manufacturers for providing the machines that tested the recipes in this book.

• Braun (www.braun.com)

• Cuisinart (www.cuisinart.com)

• Hamilton Beach/Proctor-Silex (www.hamiltonbeach.com)

• KitchenAid (www.kitchenaid.com)

• Krups (www.krups.com)

• Vitamix (www.vitamix.com)

• Waring (www.waringproducts.com)

In our family, depending on the season, we drink at least one smoothie a day. Our daughter, Shannon, helped design and name many of the recipes in this book. Thank you, Shannon and Gary, for your love and support in all my endeavours.

Once again, a personal thank-you goes to Susan Eagles, a member of the National Institute of Medical Herbalists, who provided the section on health conditions. Susan’s work encompasses a positive framework for health and she teaches by example in living and eating to be well.

Introduction

WE KNOW WE NEED THEM. WE KNOW THEY PREVENT A HOST OF MODERN degenerative diseases, including cancer and heart disease. Although nutritionists recommend that you eat five servings of fresh vegetables and three servings of fresh fruit each day, research shows that significant numbers of people are not meeting these dietary objectives. One of the easiest ways to eat your fruits and vegetables is to drink them. And every year, more and more people are doing just that. Fast and easy to make, smoothies are also becoming the beverage of choice at home, where you can choose the ingredients you use, ensuring their freshness and quality.

Children are probably the biggest fans — and beneficiaries — of smoothies, which deliver the phytonutrients, vitamins and minerals that are so essential for growing bodies. By nine or 10 years of age, children are capable of learning the basics of operating a blender safely and cleaning it when they are finished. Teaching them how to make their own satisfying and nutritious drinks will build a healthy habit that will last a lifetime.

People at every point in the life cycle, from singles to empty nesters to the elderly, are discovering the simplicity and nutritional benefits of smoothies. Because they are so quick and easy to make and require minimal clean-up, smoothies are ideal to make in the small quantities that suit one or two people. They are also a delicious medium through which to take herbal or pharmaceutical medicine and nutritional supplements. Whisking in other healthful ingredients, such as soy protein, ginseng or wheat germ, boosts their already high nutritional value.

If your immune system is compromised, or if you are recovering from surgery or a major illness, vegetable smoothies will be of tremendous help. Make them with fresh vegetables and the healing herbs recommended for your health condition . All of the vegetable smoothies may be served hot. They are especially beneficial to people who may not be able to take whole meals.

It has been said that you don’t need a recipe book to make a smoothie. Although that’s basically true — liquid and fresh fruits or vegetables are all it takes to make a basic blended drink — there is so much more to smoothies. In addition to a cornucopia of tangy fruit concoctions, this book offers hot smoothies, healing smoothies, vegetable smoothies, cheese smoothies and smoothies made with milk substitutes — all new and delicious ways to drink to your health.

Skoal, Pat Crocker

www.riversongherbals.com

Guidelines to good health

What

Why

How

1. Make complex carbohydrates the main part of your meals; 60% of calories should come from complex carbohydrates.

• Complex carbohydrates (found in fruits, vegetables and whole grains) also supply vitamins, minerals, enzymes, phytochemicals and fibre.

• Simple, refined carbohydrates (found in white sugar and flour) are stripped of nutrients and deliver only “empty” calories. White sugar can decrease immune function.

• Eat five different vegetables per day, one of which should be red or orange.

• Eat two fruits per day, one of which should be citrus.

• Drink at least one glass of raw, fresh fruit or vegetable juice or pulped drink per day.

• Eat five servings of whole grains or cereals every day: whole-grain muesli or oatmeal for breakfast; whole wheat bread with meals; add rice, barley, amaranth or spelt to soups and stews; cook with wholewheat pastas and make whole-grain salads.

2. Protein should comprise 20% of total daily calories. Half (or more) of the protein should come from plant sources — preferably raw.1

• The body needs protein to maintain growth and health of cells. For more information, see entry for Protein in Glossary.

• Meats contain saturated fat, which clogs blood vessels and, if not organic, can add toxins to the diet.

• Eat more plant proteins and reduce animal protein.

• Eat foods in combinations that provide complete protein: whole grains with legumes, dairy products with nuts and seeds, legumes with nuts and seeds, dairy products with legumes.

• Substitute tofu, soy milk or soy-based foods for meat products; use powdered soy protein in smoothies.

• Use lean chicken and fish as “accents” to meals of grains, legumes and vegetables.

3. Fat should comprise 20% (or less) of total daily calories.

• Eat polyunsaturated fat, restricting the saturated fat in the diet.

• Ensure that essential fatty acids (such as omega-3) are part of the diet.

• Protein, carbohydrates and fat all supply food energy (calories), but fat contains twice as many calories as an equal amount of either of the other two.

• Mono- and polyunsaturated fats contain less hydrogen and are higher in high-density lipoprotein (HDL), which protects arteries because it carries cholesterol away. Olive oil is a stable monounsaturated fat and the best choice for cooking.

• See Glossary, for information on essential fatty acids.

• Eliminate or restrict use of whole milk, butter, cream, cream cheese, sour cream and fried foods.

• Eliminate or restrict intake of saturated fats — particularly animal fats (butter, lard, fats in meats) and palm and coconut oils.

• Use olive oil for cooking and unrefined cold-pressed extra-virgin olive, hemp, sunflower, safflower, soybean or corn oil for salad dressings.

• Good sources of essential fatty acids include salmon and other cold-water fish, avocados, flax seeds, nuts and seeds.

4. Drink plenty of pure water, fruit juice and herbal tea daily.

• Water is necessary for the functioning of the body and its systems.

• Drink 8 glasses of water each day.

• Fresh juices contain 80 to 90% water and may be substituted for water.

5. Avoid the following:

• white sugar and flour ...

• rob the body of nutrients and deplete the immune system.

• Eat whole-grain foods and substitute stevia where possible or small amounts of maple syrup, honey or molasses for sugar.

• red meat ...

• has a high fat content and leaves deposits on blood vessel walls.

• Eat soy products and vegetable protein in combinations (see #2 or entry for Protein in Glossary).

• meat products (beef burgers, ham, bacon, sausages, processed meats, offal) ...

• cause fat deposits and are high in salt and other additives.

• Eat only organic chicken and fish.

• shellfish ...

• often contain concentrated toxins from contaminants.

• Eat shellfish only rarely.

• excess salt ...

• causes fluid retention and hypertension.

• Eat celery and other high-potassium vegetables; use herbs as salt substitutes.

• coffee and strong tea ...

• contain caffeine, which has undesirable side effects.

• Use coffee substitutes, fresh juices and herbal teas.

• excess* alcohol ...

• acts as a depressant and robs the body of nutrients.

• Substitute fresh juices; eat macrobiotically to reduce cravings.

1 Rohé, Fred, The Complete Book of Natural Foods (Chicago: Shambhala Publications, 1983), p 31.

* Moderate alcohol consumption means having one glass of beer or wine with a meal once or twice per week.

The A to Z of smoothies

What is a smoothie?

SMOOTHIES CAME TO US VIA THE BEACHES OF CALIFORNIA, WHERE warm weather and cool, healthy drinks are part of the culture. With the introduction of blenders, Californians could buy blended thirst-quenching drinks made with orange juice, bananas and strawberries (with or without ice) right on the beach. Soon these drinks were known simply as “smoothies.” It wasn’t long before other combinations were created and a whole new category of beverages was invented. In 1961, Ann Seranne and Eileen Gaden included recipes for what they called “smoothees” in their Blender Cookbook (Doubleday & Co., Inc.). Even then, experimentation was spawning drinks such as their “Mocha Smoothee,” “Orange-Pineapple Smoothee” and “Pineapple-Banana Smoothee” — all made with fruit juices and fresh bananas and enhanced with ice cream.

Types of smoothies

Smoothies can be made from fruits, vegetables, herbs and/or a variety of other healthy ingredients. Smoothies require a liquid base — from juice to milk to broth to herbal tea. They can be served hot, cold, at room temperature — even frozen. During the heat of summer or after an intense workout, there is no better way to lower your body temperature than with a refreshingly cold smoothie.

Smoothies as part of a healthy diet

A NUTRITIOUS DIET INCLUDES PROTEIN, CARBOHYDRATES, FAT, vitamins, minerals, enzymes, phytochemicals, fibre and water in proportions that promote growth and maintain healthy cells. It also includes ample quantities of vegetables and fruits. In fact, the phytochemicals in fruits and vegetables hold the key to preventing many diseases, such as cancer and heart disease, and debilitating conditions, such as asthma, arthritis and allergies. The problem is, even the most disciplined person can find it difficult to consume the quantities of fruits and vegetables that health professionals recommend. Adding a daily smoothie — or two — to your diet is one of the easiest ways to ensure that you eat enough fruits and vegetables to promote good health.

Our bodies thrive on food that is close to its natural state, which means that we should eat as much whole, fresh — and preferably organically produced — food as possible, while avoiding processed or refined foods, which contain artificial preservatives and additives (see Guidelines to good health). Two daily smoothies, brimming with fresh fruits or vegetables and juice, will help improve your immune system, boost your energy, strengthen your bones, clear your skin and lower your risk of disease. Consuming different kinds of smoothies made from a wide variety of herbs, fruits and vegetables will ensure that you receive a broad range of nutrients, which will help you achieve the best health possible.

How big is one serving?

One whole orange, apple or carrot represents one serving of fruits or vegetables. For larger fruits, such as melons or pineapples, about one slice or wedge equals one serving, as does the same amount of a chopped vegetable. Calculate the total number of servings of fruits and vegetables you’re getting in a smoothie by adding the amounts of fruits and vegetables in the recipe and dividing by the number of people who are sharing it.

Added nutrition

Because smoothies are made in a powerful grinding machine and are thickly textured, it is easy to include nuts, grains, herbs and other supplements that you usually wouldn’t add to milk or plain juice. This means that smoothies are a perfect base to which you can add nutrient-rich ingredients such as flax seeds, wheat and barley grass, organic soy protein powder, psyllium seeds and wheat germ. See Other ingredient profiles, for information on the dietary value of these and other nutritious additions.

Integrating smoothies into your diet

It’s easy to add smoothies to your diet, whether at the start of the day or the end. They are a natural choice for breakfast or as a quick pick-me-up after exercise or sports activities. They also make great after-school and night-time snacks. Teenagers love making frozen smoothies and milkshakes for their friends. And fresh, tangy fruit-and-vegetable combinations make satisfying nonalcoholic cocktails for adults.

Tips for making smoothies part of your daily routine

• Position the blender in a convenient place on the counter.

• Always keep fresh bananas and seasonal fruit on hand.

• Stock the cupboards and freezer with favourite ingredients.

• Teach school-age children how to use the blender safely and clean it afterward.

• Write favourite recipes and ingredient combinations on cards and keep them in a place that is easily accessible.

• Introduce elders in your family and circle of friends to smoothies and show them how to add medicines or herbal remedies.

• Take a blender to work.

Healthful benefits of smoothies

FRUIT OR VEGETABLE SMOOTHIES ARE AN EXCELLENT WAY TO ENHANCE your health, because they provide vitamins, minerals and phytochemicals. Smoothies made with milk, cheese, yoghurt or tofu deliver the goodness of protein and calcium. Depending upon the smoothie, here are some of the healthful nutrients that may be added to your diet in addition to vitamins .

• Antioxidants are phytochemicals that counteract aging and reduce your susceptibility to cancers caused by cell-damaging free radicals that form in the body and initiate disease processes. Herbs, fruits and vegetables are high in antioxidants.

• Calcium is necessary to keep your heart, skin, teeth, bones and muscles healthy, and for proper blood clotting. Dairy-based smoothies and those rich in parsley, leafy greens, broccoli, prunes, almonds and pumpkin seeds are good sources of calcium.

• Chlorophyll has a unique structure that allows it to enhance the body’s ability to produce hemoglobin and, therefore, increase the delivery of oxygen to cells. It is found only in plants.

• Enzymes are elements in fruits and vegetables that act as catalysts for chemical reactions in the body. They allow efficient digestion and absorption of food and support the metabolic processes involved in tissue growth. Enzymes give you a high energy level and promote good health. They are destroyed by heat, but smoothies made from fresh, raw fruits and vegetables leave them intact and readily absorbable.

• Fibre in the forms of cellulose, pectin, lignin and hemicellulose is found in fruits and vegetables and is essential to a healthy body. Fibre slows the absorption of food (increasing the absorption of nutrients), helps lower cholesterol and reduces the risk of heart disease. It also helps you eliminate toxins and carcinogens and prevents hemorrhoids, varicose veins, constipation, colitis and gallstones. Fibre adds bulk to fecal matter, facilitating its rapid elimination through the colon. Since toxins and bacteria are not given the chance to multiply when adequate fibre is present in the diet, the growth of diseases such as cancer is less likely. Along with all the vitamins, minerals, enzymes and phytochemicals, fibre in whole fruits and vegetables is retained when they are blended or pulped. Pulped fruit has a better cleansing effect on the body than juices because of its higher fibre content.

• Iron is a mineral that is present in the body, mostly in the blood. It carries oxygen in the blood to organs and muscles, which is necessary for life itself. The best plant sources of iron are parsley, dates, some nuts (including Brazil nuts and almonds), sesame seeds and pumpkin seeds.

• Long-lasting satisfaction is a benefit of including smoothies in your diet. Pulping different fruit-and-vegetable combinations and mixing them with herbs, nuts, seeds and whole grains nourishes the body and leaves you feeling fuller longer than fast foods, soft drinks or coffee.

• Magnesium is essential for strong bones and teeth, healthy muscles and abundant energy. The best plant sources are raisins, spinach and other dark green vegetables, garlic, nuts and wheat germ.

• Manganese benefits bones, nerves and cell tissue. Animals that are deficient in manganese develop severe osteoporosis, and some doctors think the same may apply to humans. The best plant sources of manganese are grapes, pineapples, raspberries, strawberries, blackberries, watercress, beets, celery and oats.

• Phosphorous assists in energy production and helps build bones, teeth and muscle tissue. All fresh fruits and vegetables deliver phosphorous.

• Phytonutrients, or phytochemicals, come in hundreds of forms and are found in fresh, whole foods. They are important to the growth and maintenance of healthy bodies. New nutrients or chemicals in food are constantly being discovered and researched. Adding smoothies to your diet is one way of ensuring that you consume the variety of fruits, herbs and vegetables necessary to guarantee that you’re getting the full range of nutrients.

• Potassium keeps nerves and muscles healthy, and regulates bodily fluids, insulin secretion and metabolism. It also helps the body make use of nutrients. Diets high in potassium have been found to lower blood pressure. The best plant sources of potassium are cantaloupes, avocados, dried peaches, apricots, bananas, celery, parsley and watercress.

• Sodium is vital in our bodies because it assists in nerve activity and heart function. Processed foods contain large amounts of sodium — more than is needed by, or even safe for, the body. However, small amounts of sodium are found naturally in celery, beets and watercress and are enough to do the job in the body and lend a light, pleasant, salty taste.

• The spark of life, or the living “green power” that is present in all living plants, is available to the body when you consume fresh, raw fruits and vegetables. This “life force” is a natural, vital component that is lost in processing.

• Sugar in fruits and vegetables comes bundled with vitamins, minerals, enzymes and other phytochemicals that refined sugar lacks. Fruit and vegetable sugars are carbohydrates and, as such, deliver the same energy as pastries, candies and soft drinks, but without the chemicals and fat. Caution: People with diabetes and those who are prone to yeast infections and hypoglycemia must watch how and when they use fruits because they cause a rapid rise in blood sugar.

• Water is essential because human cells are made of at least 65% water and the body requires water to perform many functions. Drinking a minimum of eight large glasses of water a day is essential. Unlike coffee, soft drinks and alcohol, which remove water from the body as they are metabolized, smoothies are high in water, which replenishes lost fluids while supplying all the vitamins, minerals, enzymes and phytochemicals we need for life. In addition, fresh fruit-and-vegetable smoothies maintain the alkalinity of body fluids, which is vital for proper immune-system and metabolic function.

• Zinc is necessary for hormone control, growth, healing, and heart and nerve activity. The best plant sources of it are ginger, nuts and oats.

Drink your vitamins

By drinking a variety of smoothies often you can enhance your diet with the following vitamins:

• Vitamin A, which is found in bright orange fruits and vegetables, such as apricots, mangoes, melons, papayas, tangerines, carrots and tomatoes. It is important for healthy skin and tissue, improves night vision and acts as an antioxidant.

• B Vitamins, which are essential for brain function; conversion of protein, fat and carbohydrates to energy; glowing skin and hair; and nerve function. Watercress, peppers, tomatoes, strawberries, avocados, bananas, nuts and seeds all contain large doses of B vitamins.

• Vitamin C, which is present in citrus fruits, papayas, mangoes, pineapples, melons, kiwis, tomatoes and peppers and is a powerful antioxidant that fights infection and builds strong bones and joints.

• Vitamin E, which is a powerful antioxidant that promotes healing. It is found in large amounts in seeds, nuts and wheat germ.

• Vitamin K, which is important for blood clotting. Broccoli, lettuce and watercress are high in vitamin K.

Smoothie equipment

Blenders

The recipes in this book are best made in a traditional blender that has a jar or jug with rotating blades set on a motor. Today, all blenders come with tight-fitting lids and openings that allow you to add ingredients while the motor is running. A food processor may be used for drinks that do not require ice. Today, many makes and models of blenders are available, in a wide range of prices.

Cleaning your blender

Disconnect the power cord before cleaning. Never immerse the motorized base in water; wipe it clean with a damp cloth. Drop ½ tsp liquid dishwashing soap into the jug and fill to the halfway mark with hot water. Replace the lid securely and turn the switch to Pulse-Clean, Mix or Low. Run for several seconds. Pour soapy water out and rinse the jug and lid with hot water. From time to time, the jug can be disassembled and thoroughly cleaned in hot soapy water or in the dishwasher, according to the manufacturer’s instructions.

Tip

• Before you buy, check how and where to order extra jugs, in case you want to have more than one or in the event that it breaks or cracks.

Buying a blender?

Consider the following when determining which blender to purchase.

• Base: A heavy base stabilizes the machine and keeps it from vibrating or moving around on the counter. Washable heavy-duty stainless steel or heavy-gauge plastic are practical. Flat touch-pad buttons do not collect food debris and are easy to keep clean.

• Motor: Heavy-duty motors (120 volts, 60 hertz or more) are strong enough to chop ice cubes and the hard ingredients that some of the recipes call for. Less-powerful motors tend to burn out faster and may cause the machine to vibrate or jump around on the counter when ice, frozen fruit or hard vegetables are being processed.

• Jug size, shape and capacity: From tall to squat, fat to thin, the shape of blender jugs varies. Today, in response to consumer needs, many brands are moving to a wider jug that can process ice with less liquid. Jugs are usually made to hold between 5 and 6 cups, although some hold as much as 8 cups. When making your purchasing decision, consider the number of servings you will be making at one time to determine what size suits you best.

• Jug materials: Jugs are available in plastic, glass or stainless steel. Plastic is usually the least expensive. It is durable (a must if children are using the machine) and lightweight, but it scratches over time and is not recommended for processing ice. Glass is easier to clean, dishwasher-safe and fine for ice, and it doesn’t wear out. Glass is more expensive than plastic, however. Stainless steel is top of the line: it is easy to clean and keeps frozen mixtures cold but is the most costly of the three.

• Settings and speeds: Some blenders only have two speeds (Low and High); others have several (from Mix to Puree to Liquefy and everything in between) Two speeds are essential, but if you plan to use ice in drinks (see Frozen smoothies), look for a blender that has a Pulse or Ice Crush setting, which is designed to crush ice evenly without liquefying it.

• Appearance: Blenders have become sleeker, with rounded corners, and are available in a variety of colours (including stainless-steel or metallic finishes). While design does not affect performance, it is a consideration if the machine will be kept out on the counter where it is likely to be seen more often.

Health

conditions

Smoothies and specific

health conditions

ALTHOUGH THEY OFTEN DIFFER IN THEIR OPINIONS, SCIENTISTS, doctors and nutritionists agree that the foods we eat on a regular basis profoundly affect our health and well-being. Diet plays a significant role not only in keeping us healthy but also in preventing and controlling disease. The following are concise descriptions of many ailments that may be helped by consistently following specific dietary guidelines. For each condition, we have recommended the fruits, vegetables, herbs and other foods that provide the greatest benefits. Maximizing foods that have positive effects while minimizing or eliminating those that have negative effects will bring about a slow, steady improvement in health.

These recommendations are not intended to take the place of consultation with a health-care practitioner. For best results — especially if you are faced with a serious condition — contact a doctor, as well as a medical herbalist or natural-health specialist. Trained health-care professionals can provide you with sound medical advice, as well as a diet-and-lifestyle program that is tailored to your needs.

Consult the glossary

As you read through this section on specific health conditions, you will come across a number of medical terms, some of which you may not understand. Consult the glossary, which begins, for definitions and explanations.

AIDS & HIV

Acquired Immunodeficiency

Syndrome & Human

Immunodeficiency virus

THERE IS NO KNOWN CURE FOR AIDS, AND ANYONE should be under a doctor’s care. However, dietary therapy immune function, promote resistance to infections associated AIDS and reduce symptoms associated with HIV and AIDS.

HEALING FOODS

Fruits and vegetables

citrus fruits, peaches, pears, strawberries, asparagus, avocados, broccoli, carrots, cauliflower, leafy greens, onions, squash

Herbs

aloe vera, astragalus, burdock (leaf, root and seeds), evening primrose oil, garlic, ginseng, licorice*, turmeric

Other

cereal grasses, flax seeds, kelp, pumpkin seeds, sprouted seeds, soy yoghurt, sunflower seeds, tofu, whole grains

* Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

What to do

Maximize

• Organic fruits and vegetables, which are free of chemicals

• Shiitake mushrooms, which studies have shown to strongly support the immune system

• Garlic — an antibacterial, antiviral and antifungal — which guards against opportunistic infections

Minimize

• Sweet foods, including honey and fruit juices, which encourage the growth of molds and yeast

Eliminate

• Refined flour

• Animal fats in meat and dairy products, as they decrease immunity

• Alcohol, which increases susceptibility to infection

• Food allergies and intolerances (see Appendix A: Food allergies)

• Sugar

Other recommendations

• Exercise daily, according to your fitness level. This helps improve circulation and eliminates toxins through sweating.

• Practise stress-reduction techniques, such as yoga, tai chi and meditation to strengthen the immune system by decreasing stress.

Healing smoothies

• Allium Antioxidant

• C-Green

• Cauliflower Cocktail

• Green Energy (use ginseng instead of ginkgo)

• Minestrone

Aging

SEVERAL SCIENTIFIC STUDIES SHOW THAT EATING A DIET high in nutrients but low in calories helps reduce signs of aging and increases life span. Recent studies also show that oxidation is one of the most important factors that contributes to aging. Oxidation occurs when cells are damaged by free radicals, by-products produced when the body converts oxygen to energy. The progression of Parkinson’s disease and Alzheimer’s disease have been linked to oxidative stress. Heart disease, cancer, arthritis and wrinkles are also signs of cell damage, often caused by free radicals. Antioxidants, which are found in many fruits and vegetables, protect the body from free-radical damage.

HEALING FOODS

Fruits and vegetables

apples, blueberries, grapefruit, oranges, pears, raspberries, strawberries, beets, broccoli, cabbage, carrots, celery, leafy greens, onions, pumpkin, sweet potatoes, tomatoes

Herbs

cayenne, German chamomile, garlic, ginger, ginkgo, green tea, lemon balm, milk thistle, oregano, parsley*, peppermint, rosemary, sage, spearmint, thyme, turmeric

Other

cereal grasses, flax seeds, nuts, extra-virgin olive oil, pumpkin seeds, sea herbs, sesame seeds, soy products, sunflower seeds, yoghurt with active bacterial cultures

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Antioxidant-rich fruits and vegetables

• Antioxidant herbal teas (any combination of oregano, rosemary, lemon balm, sage, thyme and peppermint)

• Effective digestion. Remedying digestive problems (see Indigestion) will improve your body’s ability to absorb nutrients

Minimize

• Animal fats in meat and dairy products. Replace some meat meals with fish and vegetable protein

Eliminate

• Unnecessary calories

Healing smoothies

• Beta Blast

• Black Pineapple

• Blueberry

• Smart Smoothie

• Spa Special

Allergies

Hay fever, eczema & asthma

THE SYMPTOMS OF ALLERGIC REACTIONS EVIDENCED IN HAY fever, eczema and asthma are caused by inflammation, which is the body’s normal healing response to injury. Allergies are an example of chronic inflammation, in which factors such as food intolerance, stress and poor digestion allow a toxin to activate the immune system. This causes inappropriate inflammatory responses on the skin or in the eyes, nose or airways. Proper nutrition and the use of appropriate herbs can reduce the severity of the inflammation.

HEALING FOODS

Fruits and vegetables

apples, blueberries, grapes, mangoes, oranges, raspberries, strawberries, asparagus, beets, carrots, onions, red and green bell peppers, spinach, watercress

Herbs

astragalus, burdock*** root, calendula***, cinnamon, dandelion*** leaf and root, elderflower, garlic, ginger, licorice**, parsley*, stinging nettle, thyme, turmeric, yarrow***

Other

flax seeds, nuts (except peanuts), pumpkin seeds, rice, soy products, yoghurt with active bacterial cultures, whole grains

** Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

*** People who are allergic to ragweed may also be allergic to herbs in the same botanical family (the Compositae, or daisy, family). The herbs in this family include burdock, calendula, chamomile, chicory, dandelion, echinacea, feverfew, milk thistle and yarrow (avoid yarrow if you are pregnant, ).

What to do

Maximize

• Fruits and vegetables that provide flavonoids and antioxidants, which support appropriate immune response

• Essential fatty acids (found in oily fish, flax seeds and sunflower seeds, among other foods), which are anti-inflammatory and reduce the severity of allergies

• Herbs that optimize digestion (dandelion root, as required), boost immunity (astragalus, garlic) and nourish the nervous system (oat straw, skullcap)

Eliminate

• Food allergies and intolerances (see Appendix A: Food allergies)

• Sugar, including honey and fruit sugars. Studies have shown that sugars decrease immune function by impairing white-blood-cell activity. Excess sugar also promotes yeast infections, which increase allergic reactions

• Alcohol, which depresses immune function

• Mucus-forming foods (dairy products, bananas)

Other recommendations

• Reduce stress. Stress and high emotion are factors in lowered immunity, which increases susceptibility to allergies. Sleep and relaxation help to produce immunity-enhancing compounds.

• Improve digestion. Poor digestion keeps the body from eliminating toxins and limits the absorption of nutrients. When food is completely digested, allergic reactions are often eliminated.

• Get adequate protein. Protein is essential for optimum immune function. The best sources of protein are fish, such as tuna, salmon, sardines, trout, cod and herring.

Healing smoothies

• Berry Fine Cocktail

• C-Green

• Green Energy (use a recommended herb instead of ginkgo)

• Blueberry

• Citrus Cocktail

• Mango Madness (substitute ¼ cup yoghurt for banana)

Alopecia

ALOPECIA IS A PARTIAL OR COMPLETE LOSS OF HAIR. IT CAN be caused by severe stress; skin diseases; excessive sunlight; thyroid imbalances; excessive sex hormones; or strong chemicals, such as those used for cancer treatment or on the hair, that interfere with the nutrition of the hair follicles.

Hair consists largely of protein, which is made from amino acids and minerals, and is greatly affected by nutrition. Rosemary is traditionally used to treat hair problems. A rosemary tea can be used both internally and externally to stimulate blood flow to the scalp.

HEALING FOODS

Fruits and vegetables

broccoli, cabbage, garlic, onions, spinach

Herbs

ginger, rosemary, stinging nettle

Other

brown rice, eggs, flax seeds, nuts, soy products, sunflower seeds

What to do

Include in your diet

• High-protein foods (meat, fish, poultry, eggs, cheese, brown rice, nuts, seeds, soybeans)

• Foods that contain sulfur (egg yolks, cauliflower, cabbage, turnips, onions, garlic)

• Calcium-rich foods (dairy products, leafy greens, sea herbs)

Maximize

• Antioxidant-rich fruits and vegetables, especially broccoli, cabbage, garlic, onions and spinach

Minimize

• Stress. Relaxation techniques, such as meditation and yoga, can help alleviate the stresses and tensions of life

Healing smoothies

• Allium Antioxidant

• Cabbage Cocktail

• Green Energy (use a recommended herb instead of ginkgo)

Alzheimer’s disease

& dementia

DEMENTIA IS CHARACTERIZED BY IMPAIRMENT OF MEMORY, judgment and abstract thinking. It may be caused by stress, by impaired circulation caused by a buildup of fatty deposits in the blood vessels of the brain or by a degenerative disease, such as Alzheimer’s disease. Recognized risk factors for Alzheimer’s disease include acetylcholine deficiency, free-radical damage and inflammation of brain tissue. Diet can play a role in the prevention of Alzheimer’s by nourishing the brain; by lowering cholesterol, which causes fatty deposits to form in the blood vessels of the brain; and by providing antioxidants to protect against free radicals that cause brain-cell damage. Foods that contain choline, a building block of acetylcholine (a chemical that plays a key role in cognition and reasoning) may help prevent Alzheimer’s disease.

HEALING FOODS

Fruits and vegetables

blueberries, citrus fruits, grapes, asparagus, broccoli, beets and beet greens, carrots, green bell peppers, kale, okra, onions, spinach, sweet potatoes, watercress, yams

Herbs

basil, garlic, German chamomile, ginger, ginkgo, ginseng, dandelion leaves and flowers, lemon balm, licorice*, stinging nettle, parsley**, red clover flowers, rosemary, sage, skullcap, turmeric

Other

Brazil nuts, brown rice, cider vinegar, egg yolks, flax seeds, lecithin, legumes, lentils, nuts, oats, extra-virgin olive oil, pumpkin seeds, sea herbs, soy products, wheat germ

* Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

** If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Minimize

• Meat and dairy products

• Environmental toxins

Maximize

• Fresh fruits and vegetables, which provide vitamins and minerals to feed brain tissue and antioxidants to eliminate free radicals

• Foods that contain choline, a building block of acetylcholine (Brazil nuts, lecithin, dandelion flowers, mung beans, lentils, fava beans)

• Nuts and seeds, which provide essential fatty acids to nourish the brain

Eliminate

• Refined and processed foods

• Alcohol

• Fatty foods, fried foods and oils (except extra-virgin olive oil)

• Aluminium in cookware, foil, deodorants and antacids. There is a suspected relationship between aluminium and Alzheimer’s disease. Avoid preparing foods in aluminium cooking utensils. Although no direct link has been established between Alzheimer’s and aluminium, high concentrations of aluminium have been found when autopsies were performed on Alzheimer’s patients. It is probably wise to err on the side of caution. Don’t prepare foods in aluminium cooking utensils, and avoid products that contain aluminium, such as most deodorants and some processed foods.

Other recommendations

• Eat oily fish (salmon, sardines, mackerel, herring), which provide essential fatty acids to nourish brain and nerve tissue.

• Rosemary and sage traditionally have been used to improve memory. Both herbs are rich in antioxidants. Studies also show that they contain substances that conserve acetylcholine.

• Ginkgo biloba improves blood flow to the brain, which is helpful in cases in which a doctor has diagnosed that insufficient blood flow to the brain is causing dementia. If dementia is not caused by insufficient cerebral blood flow, do not use ginkgo biloba, as it may cause other problems.

• Take anti-inflammatory herbs (German chamomile, ginseng, licorice, turmeric) to reduce the inflammation of brain tissue associated with Alzheimer’s disease.

Healing smoothies

• Beet

• Black Pineapple

• Blueberry

• Brocco-Carrot

• C-Blend

• Smart Smoothie

Anemia

ANEMIA IS A DEFICIENCY OF HEMOGLOBIN IN THE BLOOD, which results in fatigue and facial pallor. Other symptoms depend on the type of anemia, which can be determined by a blood test. Iron-deficiency anemia is the most common type and may be precipitated by heavy menstrual flow, internal bleeding, dietary deficiency of iron, pregnancy or rheumatoid arthritis. To treat anemia, you must determine the type, then work to alleviate the underlying cause. For all types of anemia, increasing the body’s ability to absorb nutrients is helpful.

HEALING FOODS

Fruits and vegetables

apples, citrus fruits, grapes, peaches, strawberries, beets and beet greens, broccoli, carrots, fennel, green peas, Jerusalem artichokes, leafy greens, watercress

Herbs

burdock root, dandelion leaf and root, stinging nettle, parsley*

Other

almonds, dried apricots, figs, prunes, raisins, blackstrap molasses, kelp

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Iron-rich foods and herbs (sea herbs, beets, dried fruits, almonds, spinach, stinging nettle, parsley, watercress)

• Foods rich in vitamin C

• Herbal bitters, such as dandelion root, to improve iron absorption

Minimize

• Whole wheat bread, which limits iron absorption

Eliminate

• Foods that limit iron absorption (coffee, tea, chocolate, wheat bran)

Healing smoothies

• Apricot Peach

• Beet

• Popeye’s Power

• Sea-Straw

Anxiety states

Anxiety, stress & panic attacks

ANXIETY IS CHARACTERIZED BY A MOOD OF FEAR AND IS often associated with insomnia. Panic disorders are recurrent attacks of severe anxiety. Causes may include fatigue, stress, nervous disorders, depression or hormone imbalance.

HEALING FOODS

Fruits and vegetables

apricots, bananas, broccoli, carrots, celery, fennel, leafy greens, onions, watercress

Herbs

alfalfa, borage, dandelion leaf, garlic, German chamomile, kava kava, lavender, lemon balm, parsley*, St. John’s wort, skullcap, valerian**

Other

almond milk, dulse, honey, kelp, nuts (especially almonds), tofu, whole grains (especially oats)

** Valerian has an adverse effect on some people.

*** Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

What to do

Maximize

• Fresh fruits and vegetable fibre to boost general health, which allows you to cope better with stress

• Foods rich in B vitamins (whole grains, leafy greens) to support the nervous system

• Foods that are high in calcium and magnesium (kelp, dulse, soy products, almonds, kale, parsley*), which help to ease nervous tension

• Herbs that help you relax and that improve sleep (German chamomile, lavender, skullcap)

• Meditation and relaxation exercises to help release nervous energy, allowing a more balanced emotional state

Eliminate

• Caffeine (found in coffee, black and green tea, chocolate and soft drinks)

• Alcohol

• Refined flour and sugar

• Artificial food additives

• Food allergies and intolerances (see Appendix A: Food allergies)

Healing smoothies

• Almond Banana

• Banana Frappé

• Calming Chamomile

• Lavender Smoothie

• Popeye’s Power

Arthritis

Rheumatoid arthritis & osteoarthritis

RHEUMATOID ARTHRITIS IS THE MOST COMMON CHRONIC inflammatory joint disease. It can usually be diagnosed by the presence of antibodies (called rheumatoid factor) in the blood. Since it is blood-related rather than the result of wear and tear, rheumatoid arthritis is a disease that affects the whole body, often resulting in symptoms such as fever, weight loss, fatigue and a general decline in health. The joints (commonly the wrists, elbows, ankles, knees, hips, and hand and foot joints) become swollen and inflamed and are usually affected symmetrically. Neck pain and stiffness result from spinal inflammation. Joints can eventually become deformed due to a buildup of fluid that impairs the healing process in the joint tissue. Pain and stiffness is usually worst in the morning and may wear off during the day.

Osteoarthritis is a wear-and-tear disorder that usually starts after age 50. It is characterized by cartilage degeneration in weight-bearing joints, such as the hips, knees and spine, as well as joints in the hand. As the cartilage degenerates, new bone, cartilage and connective tissues are formed, which remodel the joint, leading to wasted muscle around the joint and limited movement. Inflammation is secondary to the degeneration of cartilage. Pain is usually provoked by movement and disappears with rest, so it typically gets worse as the day progresses. Because osteoarthritis pain is caused by placing weight on the joints, in overweight people it improves with weight loss. It is often related to a mineral imbalance in the diet and/or a defect that limits the body’s ability to absorb minerals. As a result, it may improve with dietary changes and/or support for the digestive system.

Arthritis sufferers often have poor circulation (signified by constantly cold hands and feet), don’t perspire, get constipated easily and are overweight. These factors contribute to the retention of waste products and must be addressed first by using some of the herbs listed below (see also Constipation and Overweight). Visit a medical herbalist or other natural-health practitioner for additional advice for your individual situation.

HEALING FOODS

Fruits and vegetables

apples, cherries, grapes, mangoes, papayas, asparagus, beets, broccoli, cauliflower, cabbage, carrots, celery, Jerusalem artichokes, turnips, onions, watercress

Herbs

alfalfa, celery seeds, dandelion root and leaf, fennel seeds, garlic, German chamomile, ginger, lemon balm, licorice***, meadowsweet, parsley*, rosemary, stinging nettle, turmeric

Other

cereal grasses, dulse, fish oils, kelp, legumes, blackstrap molasses, nuts (especially almonds), extra-virgin olive oil, soy products, seeds (flax, pumpkin, sesame, sunflower), wheat germ, whole grains (watch for allergies to wheat and corn), yoghurt with active bacterial cultures

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Fresh fruits and vegetables

• Fluid intake (drink at least eight large glasses of water, juice and/or herbal tea daily) to dilute and wash out toxins

• Oily fish (salmon, tuna, herring, sardines, trout, cod, mackerel), which are anti-inflammatory

• Herbs that support the digestive system (lemon balm, peppermint, chamomile) to improve nutrient absorption

• Herbal analgesics (German chamomile, meadowsweet) for pain relief

• Anti-inflammatory herbs (German chamomile, ginger, licorice, meadowsweet) to reduce pain and joint deterioration

• Herbal diuretics (dandelion leaf) and lymphatics (red clover flower) to encourage the elimination of waste products

• Herbs that support the liver (dandelion root, licorice) to help eliminate toxins

• Herbal circulatory stimulants (ginger, stinging nettle) to improve blood supply to the affected joints

Minimize

• Refined foods

• Tea, coffee and soft drinks

• Salt and salty foods

• Acidic fruits and vegetables (rhubarb, cranberries, plums, spinach, Swiss chard, beet greens)

Eliminate

• Junk food

• Food allergies and intolerances (see Appendix A: Food allergies). Problem foods are often corn, dairy products, wheat, eggs, chocolate, peanuts and varieties of the nightshade family, which includes peppers, tomatoes, potatoes and eggplant

• Meat, especially red meat (beef, pork, lamb) and processed meat products (ham, hamburgers, sausages, cold cuts), which can stimulate inflammation

• Margarine, shortening and heat-processed oils (replace with extra-virgin olive oil)

• Shellfish. When protein from shellfish is digested, toxins (urea, uric acid, purines) in it are deposited in the fat and at the ends of the long bones (joints), where they lead to slow, chronic inflammation. Toxins created when shellfish are digested seem to cause more problems than other proteins

• Processed and refined foods

• Sugar and artificial sweeteners (replace with honey, maple syrup or stevia)

• Citrus fruits, which often cause allergic reactions in people with rheumatoid arthritis

• Vinegar and vinegared foods (pickles), which leach minerals from the body (except apple cider vinegar and brown rice vinegar)

• Alcohol

• Artificial food additives

• Food contaminants from pesticides (eat as much organically produced food as possible)

Healing smoothies

• Allium Antioxidant

• Almond Banana

• Apple Spice Cocktail

• Aspirin in a Glass

• Breakfast Cocktail

• Calming Chamomile

ADD & ADHD

Attention deficit disorder & Attention

deficit hyperactivity disorder

A CHILD MAY BE DIAGNOSED WITH ADD IF HE OR SHE IS EASILY distracted, has a short attention span, has difficulty concentrating and impulsively moves from one activity to another. In ADHD, there are also signs of hyperactivity. Studies have shown that increasing a child’s intake of whole, nutrient-rich foods increases the supply of nutrients to the brain and improves mental performance. Other studies show that iron deficiency can cause attention deficits.

Introducing fresh juice and smoothies into a child’s diet is an easy way to help him or her eat more raw fruits and vegetables. Certain herbs can also help calm a child’s nerves while the process of diet detoxification takes place.

HEALING FOODS

Fruits and vegetables

apples, pears, carrots, beets, broccoli, spinach

Herbs

catnip, cinnamon, German chamomile, lemon balm, parsley*, St. John’s wort, stinging nettle

Other

almonds, kelp, sunflower seeds, pumpkin seeds, oats

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Whole foods

• Antioxidant-rich fruits and vegetables

• Iron-rich foods (beets; leafy greens; almonds; sea herbs; watercress; and dried fruits, such as figs, raisins and apricots)

• Nuts and seeds to provide zinc, which is necessary for brain function

Minimize

• Foods that limit iron absorption (coffee, tea, chocolate, egg yolks, wheat bran)

Eliminate

• Artificial food additives, colourings, preservatives and sweeteners, which can be toxic to a child

• Sugar and sweet foods and drinks, which deplete the B vitamins necessary for nerve-cell function

• Refined foods, including white flour and white sugar products, which deplete the body’s zinc supply

• Food allergies (see Appendix A: Food allergies). They are often implicated in ADD, and some of the most common allergens are dairy products (see for information on milk substitutes), eggs, wheat and oranges

Healing smoothies

• Almond Banana

• Autumn Refresher

• Banana Frappé

• Date and Nut

• Green Energy (omit ginkgo)

• Pear Pineapple

Breastfeeding

A NOURISHING DIET THAT’S RICH IN MINERALS IS ESSENTIAL for the health of a nursing mother and her baby. Adding fennel, dill or anise to the mother’s food or tea helps prevent infant colic. While weaning, drink sage tea to reduce breast milk production.

HEALING FOODS

Fruits and vegetables

bananas, avocados, carrots, green beans, leafy greens, sweet potatoes, watercress

Herbs

alfalfa, borage leaves and flowers, dandelion leaf and root, fennel seeds, German chamomile, parsley*, red raspberry leaves, stinging nettle

Other

almonds, blackstrap molasses, legumes, sunflower seeds, pumpkin seeds, sea herbs, wheat germ, whole grains, yoghurt with active bacterial cultures

What to do

Minimize

• Garlic, onions and hot peppers, which can create gas in the baby

• Refined foods (white flour, white sugar)

Eliminate

• Artificial food additives, colourings and sweeteners, which can be toxic to a child

Maximize

• Whole foods

• Foods that contain B vitamins (whole grains, leafy greens, sea herbs), which encourage a rich supply of breast milk

• Foods that contain calcium (leafy greens, sea herbs) to support the baby’s bone development

• Mineral-rich herbal teas (stinging nettle, red raspberry leaf, alfalfa, red clover flower, dandelion)

Healing smoothies

• Anise Anise

• Avocado Pineapple

• C-Green

• Green Gold

• Leafy Luxury

• Raspberry Raspberry

Bronchitis

BRONCHITIS IS AN INFLAMMATION OF THE BRONCHIAL TUBES that is usually characterized by chest congestion and a persistent cough. Typical causes include bacteria, virus, or exposure to smoke or chemicals. Without treatment, the condition can become chronic.

HEALING FOODS

Fruits and vegetables

apricots, citrus fruits, cranberries, pears, broccoli, cabbage, carrots, leafy greens, onions, red and green bell peppers, turnips, watercress

Herbs

cayenne, cinnamon, elderberries, fenugreek seeds, garlic, ginger, hyssop, licorice**, marshmallow, stinging nettle, parsley*, plantain, thyme

Other

legumes, sesame seeds, sunflower seeds, pumpkin seeds, soy products, soy yoghurt

** Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

What to do

Maximize

• Fruits and vegetables, especially those high in vitamin C and beta-carotene

• Raw garlic for its antibiotic effect on the lungs

Minimize

• Meat

• Salt and salty foods

Eliminate

• Dairy products

• Sugar

• Refined flour

• Alcohol

• Food allergies and intolerances (see Appendix A: Food allergies)

Healing smoothies

• Allium Antioxidant

• Autumn Refresher

• C-Blend

• C-Blitz

• Citrus Toddy

• Nectar of the Gods

• Orange Zinger

Cancer prevention

RISK FACTORS FOR CANCER INCLUDE THE USE OF TOBACCO and alcohol, exposure to toxins in food and the environment, and family history of cancer. Factors that protect against cancer include eating a diet that consists primarily of fresh fruits, vegetables and other whole foods; a healthy, active lifestyle; and avoiding foods and toxins that have been linked to cancer (see Eliminate, below).

HEALING FOODS

Fruits and vegetables

apples, apricots, blueberries, herries, citrus fruits, cranberries, figs, grapes, kiwis, mangoes, papayas, peaches, raspberries, strawberries, watermelon, asparagus, beets, broccoli, cabbage, carrots, leafy greens, onions, parsnips, squash, sweet potatoes, tomatoes, watercress

Herbs

astragalus, burdock root, calendula, cayenne, echinacea, garlic, green tea, licorice*, parsley**, red clover flower, rosemary, sage, turmeric

Other

extra-virgin olive oil, fish oil, flax seeds, legumes, nuts (except peanuts), pumpkin seeds, shiitake mushrooms, soy products, spirulina, sunflower seeds, yoghurt with active bacterial cultures, wheat grass, whole grains

* Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

What to do

Maximize

• Organic foods

• Soy products

• Antioxidant-rich fruits and vegetables

• Nuts and seeds

Minimize

• Animal protein in meat and dairy products

Other recommendations

• Exercise daily, according to your fitness level.

Eliminate

• Margarine, shortening and cooking oils (except extra-virgin olive oil)

• Alcohol

• Sugar

• Coffee

• Salt; pickled and salt-cured foods

• Fried foods

• Fried, grilled or barbecued meat, fish and poultry

• Smoked or cured meats (ham, bacon, hot dogs, cold cuts)

• Artificial food additives

• Refined food

Healing smoothies

• Allium Antioxidant

• Breakfast Cocktail

• C-Blitz

• Citrus Cocktail

• Eye Opener

• Minestrone

• Orange Zinger

• Tomato Juice Cocktail

Candida

CANDIDA IS A YEAST INFECTION THAT TYPICALLY OCCURS ON the external genitalia. It appears as a discharge in women and a rash in men. It may occur in the mouth, causing a burning sensation, or in the digestive system, causing bloating. General symptoms include fatigue, mood changes, depression, poor memory, headaches, cravings for sweets, bowel irregularities, muscle and joint problems, and skin problems.

Low thyroid function, diabetes, pregnancy, antibiotics, steroids, poor diet and sexual transmission can cause candida. Vaginal deodorants and scented soaps aggravate the condition by irritating the protective mucosa of the vagina. Stress, oral contraceptives, hormones and preservatives in food can encourage chronic candida. Reduce stress by using nerve-nourishing herbs, such as skullcap and oats.

HEALING FOODS

Fruits and vegetables

cranberries, broccoli, cabbage, carrots, cauliflower, celery, leafy greens, onions, squash, sweet potatoes, red bell peppers

Herbs

calendula, cloves, dandelion leaf and root, echinacea, garlic, ginger, lemon balm, stinging nettle, parsley**, peppermint, rosemary, thyme

Other

caprylic acid, dulse, kelp, legumes, nuts, extra-virgin olive oil, seeds, soy products, whole grains, unsweetened yoghurt with active bacterial cultures

** If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Antioxidant-rich vegetables

• Vegetable protein (soy products, legumes with rice)

• Raw garlic (several cloves a day) to kill the yeast fungus

• Yoghurt with active bacterial cultures to control yeast growth

Minimize

• Fruits and fruit juices to reduce excess fruit sugars that encourage yeast growth

• High-carbohydrate vegetables (potatoes, corn, parsnips)

Eliminate

• Food allergies and intolerances (see Appendix A: Food allergies)

• Bananas, citrus fruits, dried fruits and mushrooms

• Alcohol, coffee, chocolate and tea

• Dairy products, which contain sugars that encourage candida growth (except unsweetened yoghurt with active bacterial cultures)

• Honey, molasses, soy sauce, sugar and sweeteners

• Meat

• Refined foods

• Vinegared foods (pickles, mustard, ketchup, salad dressings)

• Yeast (including bakery products made with yeast)

Healing smoothies

• Allium Antioxidant

• Minestrone

Chronic fatigue syndrome

CHRONIC FATIGUE SYNDROME IS NOT WELL UNDERSTOOD. It is characterized by overwhelming fatigue, lack of energy, sleep disturbances and depression, and often features headaches, sore throats or swollen glands. It often follows a viral infection that has weakened the immune system. Other possible causes are food allergies, poor digestion or nutrient absorption, antibiotic use and long-term stress.

HEALING FOODS

Fruits and vegetables

apples, bananas, citrus fruits, broccoli, carrots, green beans, green and red bell peppers, leafy greens, squash, sweet potatoes, tomatoes, watercress

Herbs

alfalfa, cayenne, dandelion leaf and root, echinacea, evening primrose oil, garlic, ginger, ginseng*, lemon balm, licorice**, milk thistle, parsley***, St. John’s wort, stinging nettle

Other

brown rice, cereal grasses, dulse, fish oils, flax seeds, kelp, legumes, maitake mushrooms, oats, extra-virgin olive oil, pumpkin seeds, sesame seeds, shiitake mushrooms, sunflower seeds, whole grains, yoghurt with active bacterial cultures

* Do not take ginseng if you have high blood pressure or if you drink coffee. Never take ginseng daily for longer than four weeks.

What to do

Maximize

• Immunity and proper digestion (see Immune deficiency and Indigestion)

• Antioxidant-rich fruits and vegetables

• Nuts and seeds

Minimize

• Animal protein in meat and dairy products

Other recommendations

• Get regular daily exercise, according to your fitness level.

Eliminate

• Processed and refined foods

• Caffeine (found in coffee, black and green tea, chocolate and soft drinks)

• Sugar, alcohol, yeast (or foods made with yeast), which can encourage candida infection (see Candida), often a factor in the illness

• Foods allergies and intolerances (see Appendix A: Food allergies). Common triggers are dairy products, wheat and corn

• Artificial food additives

Healing smoothies

• Allium Antioxidant

• C-Blitz

• Green Gold

• Minestrone

• Popeye’s Power

• Rustproofer #1

• Rustproofer #2 (substitute a recommended herb for peppermint)

Common cold

THE COMMON COLD IS A VIRAL INFECTION OF THE AIRWAYS. During cold season, consuming a diet high in fresh fruits, vegetables and garlic is an excellent preventive measure. The severity and duration of any cold can be diminished by promoting elimination through the skin (by sweating) and the bowel (by consuming an abundance of fresh fruit and avoiding slow-digesting meat and dairy products).

HEALING FOODS

Fruits and vegetables

lemons, onions, citrus fruits, carrots

Herbs

astragalus, cayenne, echinacea, elderflowers and elderberries, garlic, ginger, licorice**, peppermint

Other

honey*****

** Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

*** If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

**** Do not take sage if you have high blood pressure or are pregnant or breastfeeding.

***** Do not feed honey to children under one year of age.

Help for common cold

• Nausea: tea made from peppermint, chamomile, ginger or cinnamon

• Sore throat: gargle or tea made from sage****

• Cough: tea made from thyme, licorice**, hyssop, plantain or marshmallow root

What to do

Maximize

• Fresh fruits and vegetables and their juices

• Hot herbs (cayenne, ginger) to promote body heat and discourage the virus

• Fluid intake (drink at least eight large glasses of water, juice and/or herbal tea daily)

Eliminate

• Animal protein. The large amount of energy required to digest meat and dairy products is better used as healing energy

Healing smoothies

• Allium Antioxidant

• C-Blitz

• Citrus Toddy

• Flaming Antibiotic

• Green Gold

• Popeye’s Power

• Rose Smoothie

• Rustproofer #1

• Sage Relief

• Tomato Juice Cocktail

Constipation

CONSTIPATION MAY BE CAUSED BY DISEASES, SUCH AS diverticulitis (see Diverticular disease) or anemia (see Anemia), both of which require treatment. Less-serious causes include stress, lack of exercise, insufficient dietary fibre or the overuse of laxatives, which make the bowel lazy.

Constipation can often be relieved by increasing the amount of fibre in the diet, getting regular exercise and drinking an adequate amount of water (eight or more large glasses a day).

Constipation may be a result of either excessive relaxation or tension of the bowel muscles. Stimulation with cayenne or ginger can benefit a person who is too relaxed. A calming tea of German chamomile, lavender or lemon balm can relax a tense, overstimulated person. Dairy products cause constipation, especially in children. Replacing dairy products with soy or rice-based dairy substitutes often relieves constipation in a child.

HEALING FOODS

Fruits and vegetables

apples, pears, prunes, rhubarb, beets, leafy greens, leeks, onions

Herbs

burdock root, German chamomile, cinnamon, dandelion root, fennel seeds, garlic, ginger, lavender, lemon balm, licorice*, peppermint, yellow dock

Other

dried fruit, flax seeds, legumes, molasses, nuts, psyllium seeds, pumpkin seeds, sesame seeds, yoghurt with active bacterial cultures

* Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

What to do

Maximize

• Whole foods

• Fibre (found in fresh, raw fruits and vegetables; legumes; nuts; seeds; and whole grains)

• Fluid intake (drink at least eight large glasses of water, juice and/or herbal tea daily)

• Bitter herbs (dandelion root; German chamomile; burdock leaf, root or seeds; ginger; fennel; yellow dock) to stimulate the bowel

Eliminate

• Refined foods

Healing smoothies

• Anise Anise

• Apple Beet Pear

• Apple Pear

• Autumn Refresher

• Beet

• Blazing Beets

• Brocco-Carrot

• Green Gold

• Loosey-Goosey

• Prune

• Pump It Up

• Rhubarb Apple

• Spring Celebration

Depression

DEPRESSION, A PERSISTENTLY LOW MOOD, IS OFTEN accompanied by headaches, insomnia or constant drowsiness, inability to concentrate and low immunity. Although a long-term cure may require counseling, good nutrition promotes healing by helping to restore nervous-system function.

HEALING FOODS

Fruits and vegetables

black beans, broccoli, carrots, mangoes, soybeans, spinach, watercress

Herbs

borage, burdock root, cardamom, cayenne, cinnamon, cloves, dandelion root, garlic, German chamomile, ginger, ginkgo, lemon balm, oat seeds, parsley**, rosemary, skullcap, St. John’s wort

Other

cereal grasses, evening primrose oil, flax seeds, kelp, nuts, oats (including bran), pumpkin seeds, sunflower seeds, whole grains

** If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• A healthy diet

• Foods rich in B vitamins (whole grains, leafy greens) to improve nerve function

• Herbs that encourage relaxation and sleep and that counter stress and anxiety (borage, skullcap, St. John’s wort, German chamomile, lemon balm)

• Herbs that support liver function (dandelion root, burdock root, rosemary)

• Nuts and seeds

Eliminate

• Artificial food additives, which can contribute to depression

Healing smoothies

• Anti-Depression Tonic

• Brocco-Carrot

• C-Green

• Green Energy

• Smart Smoothie

Diabetes

DIABETES MELLITUS IS AN INSULIN DEFICIENCY THAT RESULTS in a high blood-sugar level. This deficiency affects the body’s ability to metabolize carbohydrates, protein and fat, which often leads to an increase in the incidence of infections. It is important that a health-care practitioner monitor a patient with diabetes. If diabetes is not controlled, changes in the blood vessels can lead to high blood pressure and deterioration of circulation, causing kidney, nerve and eye problems.

Type I diabetes begins in childhood. The pancreas is unable to produce an adequate supply of insulin, so the disease is controlled with daily insulin injections.

Type II diabetes usually occurs in adulthood, and obesity is a major risk factor. The pancreas often produces sufficient insulin, but the body is unable to use it efficiently. High blood sugar can be reversed by diet and weight loss. In type II diabetes, diet and herbs can help regulate blood sugar, improve digestion and intestinal absorption of nutrients, support blood circulation and improve immunity.

HEALING FOODS

Fruits and vegetables

apples, avocados, blueberries, grapefruit, lemons, limes, pears, broccoli, Jerusalem artichokes, leafy greens, onions

Herbs

cinnamon, cloves, coriander, dandelion root and leaf, evening primrose oil, fenugreek seeds, garlic, ginger, ginkgo, linden flower, stevia, turmeric, yarrow*

Other

fish oil, flax seeds, legumes, oats, extra-virgin olive oil, pumpkin seeds, spirulina, tofu, whole grains, unsweetened yoghurt with active bacterial cultures

* Avoid yarrow if you are pregnant.

What to do

Maximize

• A mainly vegetarian diet of fresh organic fruits, vegetables, legumes and unrefined grains, which helps regulate blood sugar and boosts the immune system’s ability to resist infection

• Omega-3 fatty acids (found in oily fish and fish oils, hemp oil, flax seeds, pumpkin seeds and soybean products), which are beneficial to blood circulation

Minimize

• Animal fats in meat and dairy products (replace some meat meals with fish and vegetable protein; replace dairy products with soy alternatives)

Eliminate

• Food allergies and intolerances (see Appendix A: Food Allergies)

• Dairy products

• Potatoes

• Dried fruits, sugar and sweeteners (except stevia and small amounts of raw honey)

• Fats and oils (except extra-virgin olive oil)

• Processed foods

• Refined foods

• Caffeine (found in coffee, black and green tea, and soft drinks)

Other recommendations

• Chronic stress affects sugar levels. Skullcap and oats can help calm nervous stress.

• Daily exercise makes an important contribution to regulating blood sugar levels.

Healing smoothies

• Allium Antioxidant

• Apple Beet Pear

• Beta Blast

• Blue Cherry

• Green Energy

• Minestrone

• Spa Special

Diarrhoea

DIARRHOEA IS AN INFLAMMATION OF THE BOWEL CAUSED BY bacterial or viral infection, food allergies or intolerances, or malfunctions of the digestive system. Consult a health-care practitioner if diarrhoea lasts longer than one week. Diarrhoea causes dehydration, which can be life-threatening for small children. In such cases, consult your health-care practitioner immediately.

HEALING FOODS

Fruits and vegetables

cooked apples, bananas, lemons, limes, carrots, potatoes

Herbs

cardamom, German chamomile, fennel seeds, ginger, lemon balm, meadowsweet, nutmeg, red raspberry leaves, slippery elm bark powder

Other

evening primrose oil, flax seeds, pumpkin seeds, rice, sunflower seeds, whole grains, yoghurt with active bacterial cultures

What to do

Maximize

• Water intake (to be safe, boil all water to eliminate any bacteria, then cool to drinking temperature)

• Herbal teas

• Starchy foods (potatoes, carrots, rice)

Minimize

• Raw fruits (except bananas), which can promote diarrhoea

• Raw vegetables, as the fibre may irritate an inflamed bowel

• Dried fruits

Eliminate

• Alcohol, caffeine (found in coffee, black and green tea, chocolate and soft drinks), soft drinks

• Dairy products (except yoghurt with active bacterial cultures)

• Sugar and sweeteners

• Food allergies and intolerances (see Appendix A: Food allergies)

Healing smoothies

• Slippery Banana

• Vichyssoise (use yoghurt with active bacterial cultures in place of milk, cream or tofu)

Diverticular disease

Diverticulitis & diverticulosis

DIVERTICULOSIS IS CHARACTERIZED BY THE PRESENCE OF multiple small pouches (diverticula) on the large intestine. Diverticulitis occurs when these pouches become inflamed. It is usually associated with constipation and caused by a low-fibre diet. Symptoms typically include continuous pain on the left side of the abdomen, flatulence and, sometimes, diarrhoea.

HEALING FOODS

Fruits and vegetables

apples, bananas, grapes, mangoes, pears, prunes, broccoli, cabbage, carrots, celery, leafy greens, watercress

Herbs

cinnamon, fenugreek seeds, garlic, German chamomile, ginger, licorice*, marshmallow leaf and root, peppermint, psyllium seeds, slippery elm bark powder, valerian**

Other

flax seeds, legumes, oats, spirulina, wheat bran, whole grains, yoghurt with active bacterial cultures

* Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

What to do

Maximize

• Fruits and vegetables

• Whole grains and legumes

• Water intake (drink at least eight large glasses daily)

Minimize

• Animal protein in meat and dairy products

Eliminate

• Caffeine (found in coffee, black and green tea, chocolate and soft drinks)

• Alcohol

• Fried foods

• Pickled foods

• Ham, bacon and fatty meats

• Refined and processed foods

• Spicy foods

• Sugar

• Dairy products (except yoghurt with active bacterial cultures)

• Constipation, if present (see Constipation)

Other recommendations

• Gradually introduce a high-fibre diet to avoid digestive problems.

• During periods of inflammation, avoid high-fibre foods (raw vegetables, bran), which can irritate the bowel.

• Drink plenty of healing vegetable juices (spinach, cabbage, beet, garlic, carrot) with the addition of soothing slippery elm bark powder.

Healing smoothies

• Mango Madness

• Popeye’s Power

• Prune

• Slippery Banana

Endometriosis

ENDOMETRIOSIS IS A CONDITION IN WHICH TISSUE THAT IS normally found in the uterus wall, or endometrium, is found in places outside the uterus, such as the bladder, bowel or fallopian tubes. This tissue responds to a woman’s monthly hormonal cycle, shedding blood at these sites. Symptoms can include pain, irregular bleeding, depression and bowel problems.

HEALING FOODS

Fruits and vegetables

apples, apricots, cherries, grapefruit, strawberries, beets, broccoli, cabbage, leafy greens, peas, red and green bell peppers, squash, sweet potatoes

Herbs

calendula, chasteberry, dandelion leaf and root, evening primrose oil, German chamomile, meadowsweet, passionflower, rosemary, turmeric, valerian**

Other

barley, fish oils, legumes, nuts, oats, extra-virgin olive oil, seeds, tofu, whole grains, soy yoghurt with active bacterial cultures

** Valerian has an adverse effect on some people.

What to do

Maximize

• Antioxidants (preferably from vegetable sources) to support the immune system in eliminating imperfect or misplaced tissues

• Essential fatty acids (found in nuts, seeds and grains), which have a healing effect

Minimize

• Animal protein in meat and dairy products. Use organic meats, which are sure to be hormone-free, if possible

• Fruits, which may contribute to blood-sugar problems. Candida is often associated with endometriosis

Eliminate

• Sugar and sweeteners

• Yeast and foods made with yeast (bread)

• Coffee

• Alcohol

• Junk food

• Food allergies and intolerances (see Appendix A: Food allergies). Dairy and wheat products are common culprits

Other recommendations

• Balance hormones with chasteberry (Vitex agnus-castus).

• Take analgesic herbs (German chamomile, meadowsweet, passionflower, rosemary, valerian) for pain.

• Take nervous-system tonics (passionflower, valerian).

• Use turmeric for its antimicrobial/antiseptic/ anti-inflammatory properties.

• Consume herbs that support the liver (calendula, dandelion root, rosemary).

• Evening primrose oil is an antidepressant and helps to support the immune system in eliminating imperfect or misplaced tissues.

Healing smoothies

• Beet

• Cherry Sunrise

• Peas Please

Eye problems

Cataracts, glaucoma & macular degeneration

RESEARCH SHOWS THAT YOUR RISK OF CATARACTS, GLAUCOMA and macular degeneration decreases if you eat a diet rich in antioxidants.

HEALING FOODS

Fruits and vegetables

apricots, blackberries, blueberries, citrus fruits, cranberries, grapes, mangoes, peaches, raspberries, strawberries, watermelon, asparagus, avocados, broccoli, cabbage, carrots, green and red bell peppers, leafy greens, pumpkin, squash, sweet potatoes, tomatoes, watercress

Herbs

dandelion leaf, garlic, ginger, ginkgo, parsley*, rosemary, turmeric

Other

extra-virgin olive oil, nuts, pumpkin seeds, wheat germ, yoghurt with active bacterial cultures

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Antioxidant-rich fruits and vegetables to protect the eyes from free-radical damage. Carrot juice, spinach and blueberries are especially effective

• Fresh garlic, which is strongly antioxidant

Minimize

• Fat in meat and dairy products

Eliminate

• Refined foods

• Fried foods

• Sugar and sweeteners

Healing smoothies

• Black Pineapple

• Blue Water

• Blueberry

• C-Blend

• C-Blitz

• Citrus Cocktail

• Liquid Gold

• Mango Madness

• Squash Special

• Sunrise Supreme

• Tomato Juice Cocktail

Fatigue

FATIGUE IS A SYMPTOM OF MANY DISEASES — INCLUDING anemia, diabetes, hepatitis, hypoglycemia and thyroid disease — and can be determined by blood tests and diagnosed by your doctor. Common nondisease factors often come from a lack of lifestyle balance, which includes diet, exercise, work and social life. A balanced diet provides the digestive enzymes the body requires for processing nutrients and converting food into energy.

HEALING FOODS

Fruits and vegetables

bananas, grapes, limes, mangoes, oranges, pineapple, strawberries, broccoli, carrots, leafy greens, onions, spinach, watercress

Herbs

alfalfa, burdock root, cardamom, cayenne, cinnamon, cloves, dandelion leaf and root, garlic, ginger, ginseng**, licorice***, parsley*, peppermint, red raspberry leaf, rose hips, stinging nettle, yellow dock

Other

almonds, cereal grasses, dates, fish oil, flax seeds, oats, pumpkin seeds, sea herbs, sunflower seeds, whole grains, tofu, wheat germ, yoghurt with active bacterial cultures

** Do not take ginseng if you have high blood pressure or if you drink coffee. Never take ginseng daily for longer than four weeks.

*** Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

What to do

Maximize

• Fresh fruits and vegetables

• Whole grains

• Nuts and seeds

• Essential fatty acids

Minimize

• Fat in meat and dairy products

• Fried foods

Eliminate

• Caffeine and sugar, which can cause fatigue

• Refined flour products, which rob the body of nutrients

• Processed foods, which are often low in nutrients and high in chemical additives

• Margarine, shortening and salad oils (except extra-virgin olive oil)

• Alcohol

Other recommendations

• Exercise daily, according to your fitness level.

• Eat smaller, more-frequent meals to maintain a constant blood-sugar level.

• Practise stress-reduction techniques, such as yoga, tai chi and meditation. Stress depletes vitality.

• Take herbs that support the liver (dandelion root, burdock root) to stimulate metabolism and remove toxins that can cause fatigue.

Healing smoothies

• Apple Fresh

• B-Vitamin

• Brocco-Carrot

• Eye Opener

• Green Energy

• Mango Madness

• Pineapple-C

• Spiced Carrot

• Sunrise Supreme

• Taste of the Tropics

Fibromyalgia

FIBROMYALGIA IS CHARACTERIZED BY TENDER, ACHING muscles, joint pain similar to that of rheumatoid arthritis, fatigue and sleep disturbances. The areas typically affected are the neck, shoulders, lower back, chest and thighs. It is considered a form of chronic fatigue syndrome, with pain rather than fatigue as the dominant feature. Depression is often a feature, due to lack of sleep. The cause can be viral or a buildup of toxins. Food, drugs, allergies and nutritional deficiencies can also be involved. Neither the cause nor the cure is well understood, but good nutrition can help recovery.

HEALING FOODS

Fruits and vegetables

apples, beets, broccoli, cabbage, cauliflower, celery, fennel, green beans, Jerusalem artichokes, onions, squash, sweet potatoes, watercress

Herbs

alfalfa, astragalus, burdock root and seeds, calendula, dandelion leaf and root, echinacea, evening primrose oil, garlic, licorice*, milk thistle, parsley**, passionflower, slippery elm bark powder, St. John’s wort, turmeric

Other

barley grass, fish oils, flax seeds, legumes, pumpkin seeds, soy products, sunflower seeds, unsweetened yoghurt with active bacterial cultures, whole grains (especially brown rice)

* Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

** If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Antioxidant-rich vegetables

• Vegetable protein (see Guidelines to good health)

• Nuts and seeds

• Legumes

Minimize

• Fruits, which may contribute to low blood sugar (see Hypoglycemia)

Other recommendations

• Eat oily fish (salmon, mackerel, sardines, tuna) two or three times a week.

• Practise stress-reduction techniques, such as tai chi, yoga and meditation.

• Exercise daily, according to your fitness level.

Eliminate

• Sugar; products that contain sugar; and high-sugar fruits, such as dried fruit, bananas and watermelon

• Refined flour

• Artificial food additives

• Alcohol

• Food allergies and intolerances (see Appendix A: Food allergies). Gluten (in wheat products) and members of the nightshade family (potatoes, tomatoes, eggplant and all peppers) often cause problems

• Caffeine (found in coffee, black and green tea, chocolate and soft drinks), which decreases mineral absorption and contributes to the condition

• Dairy products (replace with soy- or rice-based alternatives)

• Salty and pickled foods

• Fried foods

• Pork, shellfish and fatty meats

Healing smoothies

• Allium Antioxidant

• Apple Beet Pear

• Beet

• Blazing Beets

• Brocco-Carrot

• Minestrone

• Rustproofer #2

Flatulence

GAS IS A NORMAL RESULT WHEN FOOD IS DIGESTED. FOODS high in carbohydrates, such as beans, produce more gas because they are not entirely broken down by digestive enzymes. When bacteria ferment the undigested carbohydrates, gas is released. Other foods produce excess gas when the digestive enzyme they require is not available. The most common example is the enzyme needed to digest lactose in dairy products. Artificial sweeteners can also cause gas.

Changing your diet to include more high-fibre foods, such as beans and legumes, may also increase the incidence of gas. Consequently, dietary changes intended to increase the quantity of fibre should be made gradually, over a four- to six-week period.

Tip: To reduce the “gas effect” of legumes, soak them overnight in plenty of water. Discard the soaking water before cooking and rinse the cooked legumes well before adding them to recipes. Cook beans (and other foods) that give you gas with the recommended herbs, which expel gas from the digestive tract.

HEALING FOODS

Fruits and vegetables

apples, kiwis, papayas

Herbs

basil, cardamom, cayenne, German chamomile, cinnamon, cloves, coriander, cumin, dill, fennel seeds, garlic, ginger, mustard seeds, peppermint, thyme

Other

yoghurt with active bacterial cultures

What to do

Maximize

• Digestive herbal teas, such as chamomile and fennel, between meals

• Food-combining techniques (see Appendix B: Food combining), taking care to eat fruits at least half an hour before or two hours after meals

Eliminate

• Artificial sweeteners and all foods that contain them

• Dairy products

Healing smoothies

• Apple Mint

• Apple Pie

• Digestive Drink

• Gas Guzzler

Gallstones

CHOLESTEROL FROM ANIMAL FATS IS A MAJOR FACTOR IN THE formation of gallstones. Symptoms include indigestion, severe pain in the upper right abdomen, constipation, flatulence, nausea and vomiting. If a gallstone remains stuck in the bile duct, causing inflammation, it may need to be surgically removed.

Vegetarians are less likely to develop gallstones than people who eat meat, and dietary changes can reduce the risk of gallstone formation.

HEALING FOODS

Fruits and vegetables

apples, blackberries, blueberries, cherries, citrus fruits, lemons, pears, raspberries, red grapes, asparagus, beets, broccoli, carrots, celery, leafy greens, radishes, tomatoes, watercress

Herbs

dandelion leaf and root, garlic, ginger, milk thistle, parsley*, turmeric

Other

flax seeds, lecithin, oats, extra-virgin olive oil, whole grains

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Vegetable protein (see Guidelines to good health)

• Fruits, vegetables and whole grains

Minimize

• Fatty meats

• Dairy products

Other recommendations

• Eat oily fish (salmon, mackerel, sardines, tuna) to help lower cholesterol levels.

• Consume bitter foods (dandelion leaf, endive, radicchio, watercress) to increase bile flow, which helps prevent gallstone formation.

• Increase consumption of extra-virgin olive oil to discourage gallstone formation.

Eliminate

• Sugar

• Refined foods

• Coffee

• Food allergies and intolerances (see Appendix A: Food allergies). Often, eggs, pork, onions, coffee, milk, corn, beans and nuts affect gallstone sufferers

Healing smoothies

• Apple Beet Pear

• Apple Mint

• Autumn Refresher

• Beet

• Berry Best

• Brocco-Carrot

• C-Blitz

• C-Green

• Cherry Berry

• Digestive Drink

• Raspberry

• Red, Black and Blue

• Tomato Juice Cocktail

• Zippy Tomato

Gout

GOUT IS AN INFLAMMATORY JOINT PROBLEM CHARACTERIZED by increased production of uric acid, which is deposited in the joints, especially those of the fingers and toes. It may be hereditary or may be caused by the consumption of excess alcohol, meat or starchy food, which increases the production of uric acid. Decreasing the production of uric acid and increasing its excretion in the urine helps control gout.

HEALING FOODS

Fruits and vegetables

avocados, carrots, celery, bananas, blackberries, cherries, raspberries, strawberries

Herbs

burdock root and seeds, celery seeds, dandelion leaf, fennel seeds, garlic, ginger, licorice**, parsley*, stinging nettle, turmeric, yarrow***, yellow dock

Other

flax seeds

** Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

*** Avoid yarrow if you are pregnant.

What to do

Maximize

• Water intake (drink at least eight large glasses daily) to assist in the elimination of uric acid

• A vegetarian diet

• Herbal teas that dissolve uric acid (celery seed) and help eliminate uric acid (dandelion leaf, stinging nettle)

Minimize

• Protein (chicken, turkey and whitefish are fine in moderation)

• Fat in meat and dairy products

• Salt and salty foods

• Eggs (those from free-range chickens are preferable)

• Wheat, which is acid forming (use brown rice and buckwheat, which produce less acid)

Eliminate

• Foods and substances that form acid in the body, including:

- pork and beef;

- preserved meats, such as salami;

- tomatoes and spinach;

- vinegar (except apple cider vinegar);

- refined sugar and flour;

- coffee and tea;

- cheese;

- artificial food additives; and

- alcohol.

• Foods that are high in purines, including:

- organ meats (kidney, liver);

- shellfish, herring, sardines, anchovies and mackerel;

- peanuts;

- asparagus;

- mushrooms; and

- legumes (peas, beans, lentils).

Healing smoothies

• Berry Best

• Cherry Berry

• Gout Gone

Hangover

DRINKING TOO MUCH ALCOHOL CAN RESULT IN HEADACHE, fatigue, nausea, dizziness and depression, which together are called hangover. Hangovers occur because alcohol dehydrates the body, increases acidity in the digestive system, causes the loss of potassium and vitamins, and affects the liver and nervous system. You may get faster relief from hangover symptoms if you follow these recommendations, preferably before retiring.

HEALING FOODS

Fruits and vegetables

apples, bananas, lemons, limes

Herbs

cumin, evening primrose oil, ginger, German chamomile, lavender, meadowsweet, slippery elm bark powder

Other

foods that are rich in B vitamins (whole grains, leafy greens)

What to do

Maximize

• Water to hydrate the body before, during and after drinking

• Juices that are high in vitamin C

• Herbal teas that settle the stomach (chamomile)

• Slippery elm bark powder to protect the stomach from excess acid

Healing smoothies

• Calming Chamomile

• Hangover Remedy

• Morning After

• Slippery Banana

Headaches

(Non-migraine)

HEADACHES, OTHER THAN MIGRAINES, CAN BE CAUSED BY many factors, including muscular and nervous tension, digestive disorders, blood pressure changes, low blood sugar, caffeine, alcohol or drug withdrawal, eye strain, food allergies, a stuffy room, weather changes or poor posture. Avoiding foods that are common headache triggers (see Eliminate, right) may help reduce the incidence of headaches.

HEALING FOODS

Fruits and vegetables

apples, bananas, broccoli, leafy greens, watercress

Herbs

cayenne, evening primrose oil, German chamomile, lavender, lemon balm, linden flower, passionflower, rosemary, skullcap, thyme, valerian*

Other

almonds, legumes, oats, sunflower seeds, tofu, walnuts, wheat germ, whole grains, yoghurt with active bacterial cultures

* Valerian has an adverse effect on some people.

What to do

Maximize

• Foods that are high in magnesium (whole grains, legumes, sea herbs, wheat germ, apples, bananas, nuts, seeds, fish), which relaxes muscles and helps reduce spasms

Minimize

• Salt and salty foods

• Fatty foods

Eliminate

• Artificial food additives, especially monosodium glutamate (MSG)

• Food allergies and intolerances (see Appendix A: Food allergies). Dairy products, wheat, corn, oranges and eggs commonly trigger headaches

• Meats preserved with nitrates (bacon, ham, hot dogs)

• Aspartame and foods that are sweetened with aspartame

• Caffeine (found in coffee, black and green tea, chocolate and soft drinks)

• Cheese and red wine

Other recommendations

• Lemon balm and meadowsweet tea may help relieve headaches caused by digestive disorders.

• Skullcap and valerian* teas can be helpful for stress-related headaches.

• Antispasmodic herbs (cayenne, German chamomile, lemon balm, linden flower, passionflower, skullcap, thyme, valerian*) may help when a headache is caused by muscular tension.

Healing smoothies

• Brocco-Carrot

• C-Green

• Green Energy (substitute skullcap for ginkgo)

Heart problems

High cholesterol, high blood pressure, cardiovascular disease, heart failure & stroke

FAMILY HISTORY, CIGARETTE SMOKING, HIGH ALCOHOL consumption and high “bad” cholesterol are major risk factors for high blood pressure, circulation disorders and cardiovascular disease. In most cardiovascular diseases and circulation disorders, cholesterol deposits narrow the arteries, constricting the flow of blood.

Cholesterol is necessary to sustain life. There are two types in human blood: low-density lipoprotein (LDL, or “bad” cholesterol), which increases the risk of high blood pressure, heart disease and gallstones; and high-density lipoprotein (HDL, or “good” cholesterol), which reduces these risks. To improve health, eat a diet that lowers LDL and raises HDL.

HEALING FOODS

Fruits and vegetables

apples, apricots, blueberries, blackberries, cranberries, grapefruit*, grapes, kiwis, mangoes, melons, oranges, papayas, pineapple, strawberries, asparagus, avocados, broccoli, carrots, celery, leafy greens, lettuce, onions, parsnips, all peppers, peas, squash, watercress

Herbs

cayenne, dandelion leaf and root, fenugreek seeds, garlic, ginger, linden flowers, parsley**, rosemary, stinging nettle, turmeric

Other

almonds, barley, fish oil, kelp, lecithin, legumes, oats, extra-virgin olive oil, seeds (flax, pumpkin, sesame, sunflower), soy products, sprouted seeds and beans, walnuts, whole grains, yoghurt with active bacterial cultures

* Avoid grapefruit if you are using calcium channel blocker medication.

** If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

*** Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

What to do

Maximize

• Fresh fruits and vegetables, whole grains, nuts and seeds, all of which help regulate blood pressure, reduce LDL and raise HDL

• Garlic and onions to reduce blood pressure and cholesterol

• Antioxidant-rich fruits and vegetables to help prevent cholesterol deposits from forming on artery walls

• Red grape juice to prevent blood clotting

Minimize

• Alcohol

• Coffee

• Eggs

• Salt and salty foods (processed foods)

• Sugar and products that contain sugar

Eliminate

• High-fat meats (such as bacon, pork, beef) and dairy products (except skim milk)

• Margarine and salad oils (except extra-virgin olive oil)

• Fried foods

• Pastries

• Milk chocolate

• Alcohol

• Refined sugar and flour

• Coconut

Other recommendations

• Supportive therapy for heart problems includes daily exercise (such as walking for 30 minutes a day, depending on your level of fitness) and stress-reduction techniques, such as yoga, tai chi and meditation.

• Eat oily fish (salmon, mackerel, sardines, tuna) two to three times a week.

• Substitute vegetable protein for some meat meals (see Guidelines to good health).

• Use herbs (see left) to help lower cholesterol and improve circulation.

Healing smoothies

• Allium Antioxidant

• Apple Fresh (use rosemary instead of ginseng)

• Black Pineapple

• Brocco-Carrot

• C-Blend

• C-Blitz

• Citrus Cocktail

• Eye Opener

• Grape Heart

• Melon Morning Cocktail

• Spring Celebration

Heartburn

HEARTBURN IS A BURNING SENSATION IN THE CHEST THAT is related to digestive problems. It may be caused by a hiatal hernia, indigestion or inflammation of the stomach. Check with your health-care practitioner to determine the cause. It is especially important to eliminate the possibility of heart disease. Frequent drinks of therapeutic fruit and vegetable juices, antacid herbs (dandelion root, meadowsweet) and soothing herbs (marshmallow root, slippery elm bark powder) can offer relief.

HEALING FOODS

Fruits and vegetables

bananas, papayas, beets, cabbage, carrots, celery, cucumbers, parsnips

Herbs

calendula, cardamom, dandelion root, dill, fennel, ginger, German chamomile, licorice***, marshmallow root, meadowsweet, parsley**, slippery elm bark powder

Other

flax seeds

What to do

Maximize

• Fresh fruits and vegetables

• Water intake (drink at least eight large glasses daily, between meals only)

• Slippery elm bark powder (especially at night) to protect the stomach from excess acid

Eliminate

• Coffee, soft drinks, alcohol and chocolate

• Fried, fatty and spicy foods

• Citrus fruits and tomatoes

• Pickled foods

• Refined flour and sugar

• Cigarette smoking

• Large meals

• Antacid and anti-inflammatory drugs, which can irritate the stomach lining

Minimize

• Acid-forming foods (meat, dairy products)

Healing smoothies

• Beet

• Slippery Banana

Herpes simplex

Cold sores & genital herpes

HERPES SIMPLEX VIRUS TYPE 1 CAN CAUSE COLD SORES. Genital herpes is caused by herpes simplex virus type 2 and should always be treated by a doctor. Once contracted, the virus remains dormant in the nerve endings and may reactivate when triggered by factors such as lowered immune system function; high stress; alcohol; or certain foods, such as processed foods and foods that are high in arginine (see Eliminate, right). Diet can be used to complement therapy prescribed by a qualified health-care practitioner. The most effective therapy is to avoid outbreaks by keeping immunity high, managing stress and avoiding foods that trigger the virus. Herbs can help by supporting the immune system and nourishing the nerves, where the virus resides.

HEALING FOODS

Fruits and vegetables

apples, apricots, berries, grapes, papayas, pears, asparagus, broccoli, cabbage, carrots, leafy greens, onions, squash, watercress

Herbs

astragalus, burdock (leaf, root and seeds), calendula, cayenne, cloves, dandelion root, echinacea, elderflowers, garlic, ginseng, lemon balm, parsley*, St. John’s wort, yarrow**

Other

legumes (except chickpeas), nutritional yeast, sea herbs, sprouted beans, yoghurt with active bacterial cultures

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

** Avoid yarrow if you are pregnant.

*** Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

What to do

Maximize

• Antioxidant-rich vegetables

• Fish (salmon, sardines, tuna, halibut), legumes and nutritional yeast. These foods are high in the amino acid lysine, which appears to inhibit the virus from replicating

• Antiviral herbs (astragalus, calendula, echinacea, garlic, lemon balm, St. John’s wort)

• Immunity-boosting herbs (astragalus, echinacea, burdock leaf, root or seeds)

• Antistress herbs (ginseng, St. John’s wort, lemon balm)

• Fruits

• Whole grains, seeds and brown rice. While these foods are high in arginine (see Eliminate, right), they can be balanced with vegetables that are high in lysine

Other recommendations

• Practise stress-reduction techniques, such as meditation, yoga and breathing exercises.

Eliminate

• Foods that are high in arginine (nuts, wheat, caffeine, chocolate, carob, bacon, coffee, sugars, tomatoes, eggplants, all peppers, mushrooms). Arginine is an amino acid that encourages the herpes virus to replicate

• Alcohol, processed foods and refined foods, which depress the immune system

Healing smoothies

• Allium Antioxidant

• Breakfast Cocktail

• Brocco-Carrot

• C-Green

• Herb-eze

Hypoglycemia

HYPOGLYCEMIA, OR LOW BLOOD SUGAR, IS A DISORDER characterized by an overproduction of insulin. Symptoms can include aches and pains, constant hunger, dizziness, headache, fatigue, insomnia, digestive disorders, palpitations, tremors, sweating, nausea and nervous tension. You may notice some of these symptoms if you miss a regular meal. Attention to diet can help control blood-sugar levels.

HEALING FOODS

Fruits and vegetables

apples, cherries, grapefruit, plums, raw beets, broccoli, cabbage, cauliflower, raw carrots, Jerusalem artichokes, leafy greens, tomatoes

Herbs

dandelion root, German chamomile, ginseng, licorice***

Other

cereal grasses, flax seeds, kelp, legumes, nuts, seeds, spirulina, whole grains, yoghurt with active bacterial cultures

What to do

Maximize

• Whole grains, vegetables and legumes

• Smaller meals, eaten more frequently

• Cruciferous vegetables (broccoli, cabbage, cauliflower) to help control blood sugar

• Protein with each meal

Minimize

• Sweet foods, including fruits (particularly bananas, watermelon and dried fruits)

Eliminate

• Refined flour and sugar

• Black tea, coffee, soft drinks and alcohol

• Cigarette smoking, which interferes with blood-sugar mechanisms

Healing smoothies

• Cauliflower Cocktail

• Cherry Sunrise

Immune deficiency

A HEALTHY IMMUNE SYSTEM IS THE KEY TO RESISTING infections, allergies and chronic illnesses. The immune system protects and defends the body against viruses, bacteria, parasites and fungi. If it is not in top condition, it won’t be able to resist these disease-causing agents. Balance in all areas of life — diet, exercise, mental perspective, social activity and spirituality — helps protect the immune system and keep it functioning well.

HEALING FOODS

Fruits and vegetables

brightly coloured fruits and vegetables, such as apricots, carrots, melons, broccoli, leafy greens

Herbs

astragalus, burdock (leaf, root and seeds), cayenne, cloves, echinacea, elderflower and elderberries, garlic, ginseng, green tea, licorice*, parsley**, red clover, rosemary, sage, St. John’s wort, thyme, turmeric, yarrow***

Other

cereal grasses, legumes, nuts, seeds, shiitake mushrooms, whole grains, yoghurt with active bacterial cultures

* Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

** If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

*** Do not take yarrow if you are pregnant.

What to do

Maximize

• Whole foods

• Fresh, raw, organic fruits and vegetables to provide the vitamins, minerals, digestive enzymes and antioxidants necessary for a healthy immune system

• Whole grains

• Essential fatty acids (found in legumes; nuts; seeds; and oily fish, such as salmon, mackerel, sardines and tuna), which is necessary for growth and maintenance of cells

• Fluid intake (drink at least eight large glasses of water, juice and/or herbal tea daily)

Minimize

• Non-organic meat, which is likely to contain antibiotics and steroid hormones, which depress immunity

• Excess animal fat, which suppresses immunity

• Antibiotics and corticosteroids. While these drugs can be lifesaving, overuse can deplete the immune system, causing more-complex health problems

Eliminate

• Sugar, which depletes vitamins and minerals, impairs the immune system and promotes yeast infections

• Refined, processed or preserved foods and soft drinks, which disrupt mineral levels in the body, leading to poor metabolism of essential fatty acids

• Artificial food additives and pesticides likely found in nonorganic food

• Alcohol, which depresses immune function

• Margarine, salad dressings and cooking oils (except extra-virgin olive oil and some other cold-pressed oils)

• Nitrites in bacon and sausage, which are converted to toxic substances in the body

• Food allergies and intolerances (see Appendix A: Food allergies). Dairy products, gluten, corn products, eggs, oranges, strawberries, pork, tomatoes, coffee, tea, peanuts and chocolate often affect the immune system

Other recommendations

• Consume sufficient protein. Protein provides the amino acids necessary for building healthy tissue and organs and for antibody production.

• Optimize digestion to improve the absorption of nutrients (see Indigestion).

• Stress depletes the immune system. Practise stress-reduction techniques, such as yoga, meditation and tai chi.

• Use herbs that are immune-system regulators (astragalus, echinacea, garlic, licorice*, thyme).

• Use antibiotic herbs (burdock leaf, root and seeds; cayenne; cloves; echinacea; garlic; red clover flower; thyme).

• Use antiviral herbs (burdock leaf, root and seeds; elderflower and elderberries; garlic; ginger; lemon balm; licorice*; marjoram; St. John’s wort; yarrow***).

• Use antioxidant herbs (astragalus, ginkgo, green tea, hawthorn, milk thistle, rosemary, sage, turmeric).

Healing smoothies

• Allium Antioxidant

• Apple Beet Pear

• Berry Best

• Black Pineapple

• Blazing Beets

• Breakfast Cocktail

• Brocco-Carrot

• C-Green

• Cranberry Pineapple

• Grape Heart

• Ki-Lime

• Leafy Luxury (use apple juice)

• Minestrone

• Rustproofer #2

• Spiced Carrot

Impotence

IMPOTENCE, A MAN’S INABILITY TO ACHIEVE OR MAINTAIN AN erection, may be caused by stress, insufficient blood supply to the penis (from cholesterol deposits in the blood vessels), excess alcohol, drugs, tobacco, diabetes, prostate enlargement or low testosterone.

A whole-food diet helps provide the vitamins and minerals necessary for sexual health. Herbal circulatory stimulants, such as ginger and cayenne, are often helpful for impotence caused by deficient circulation. See Anxiety states, for suggestions on alleviating emotional stress.

HEALING FOODS

Fruits and vegetables

all

Herbs

cinnamon, cayenne, dandelion leaf, evening primrose oil, garlic, ginger, ginkgo, ginseng, nutmeg, saw palmetto, stinging nettle

Other

legumes, fish oil, flax seeds, kelp, nuts, oats, sunflower seeds, pumpkin seeds, soy products, wheat germ

What to do

Maximize

• Fresh fruits and vegetables, whole grains, nuts and seeds

• Foods that contain vitamin E (whole-grain cereals, brown rice, nuts, seeds, wheat germ, soy products, kelp, dandelion leaf, extra-virgin olive oil) to protect the arteries that go to the penis from free-radical damage. Recent studies indicate better antioxidant effects occur when vitamin E comes from food rather than supplements

Minimize

• Animal protein (except for that in fish and chicken)

Eliminate

• Fried foods and junk foods

• Sugar

• Caffeine (found in coffee, black and green tea, chocolate and soft drinks)

• Refined flour

• Alcohol

Healing smoothies

• B-Vitamin

• Blazing Beets

• Cajun Cocktail

• Flaming Antibiotic

• Green Energy

Indigestion

OVEREATING, IRREGULAR EATING, EXCESS ALCOHOL OR nervous tension may cause occasional indigestion. Symptoms can include abdominal discomfort, nausea or gastric reflux (flowing of stomach and small-intestine contents backward into the esophagus). Chronic indigestion can be caused by irritable bowel syndrome, food intolerances, ulcer or gallbladder disorder. Symptoms of chronic indigestion can include bloating, fatigue, diarrhoea and constipation.

HEALING FOODS

Fruits and vegetables

apricots, bananas, lemons, mangoes, melons, papayas, pineapple, Jerusalem artichokes, leafy greens, squash, sweet potatoes

Herbs

cardamom, cayenne, coriander seeds, dandelion root, dill, cinnamon, cumin, fennel, German chamomile, ginger, lemon balm, meadowsweet, peppermint, slippery elm bark powder, turmeric

Other

almonds, barley, apple cider vinegar, flax seeds, rice, yoghurt with active bacterial cultures

To avoid indigestion, be sure to wait at least one hour after a meal before drinking fruit smoothies. If fruit is eaten immediately after a meal, digestive problems may result (see Appendix B: Food combining).

What to do

Maximize

• Relaxed, unhurried meals

• Daily intake of yoghurt with active bacterial cultures

• Antioxidant-rich fruits and vegetables

• Digestive herbal teas, such as chamomile, fennel, ginger, lemon balm or peppermint, taken regularly between meals

Minimize

• Alcohol

• Tea

• Eggs and meat

Eliminate

• Food allergies and intolerances (see Appendix A: Food allergies)

• Sugar and artificial sweeteners

• Cold drinks, especially during or after meals

• Fruit juices

• High-fat and fried foods

• Dairy products (except yoghurt with active bacterial cultures)

• Salty and spicy foods

• Refined foods

• Heavy meals

• Coffee

Natural digestive aids

• Acidophilus (see Yoghurt). Lactobacillus acidophilus is “friendly” bacteria used to ferment milk into yoghurt. This bacteria can replace intestinal bacteria necessary for digestion when it has been destroyed by antibiotics.

• Calendula (Calendula officinalis). Because it stimulates bile production, calendula aids digestion. Calendula may be included in smoothies (use 1 tbsp fresh petals) and makes an attractive garnish for drinks.

• Cinnamon (Cinnamomum zeylanicum). A warming carminative used to promote digestion, cinnamon adds a pleasant taste to smoothies.

• Dandelion root (Taraxacum officinale). An easily obtained, fairly mild but bitter laxative. Dandelion stimulates the liver and gallbladder and increases the flow of bile to aid digestion. Dandelion leaf acts as a diuretic.

• Fennel (Foeniculum vulgare). Add a chopped fresh fennel bulb or an infusion of fennel seeds to smoothies to aid digestion and soothe discomfort from heartburn and indigestion.

• Fibre. Insoluble fibre in fruits, vegetables and whole grains helps prevent constipation and digestive diseases, such as diverticulosis and colon cancer.

• German chamomile (Matricaria recutita). As Peter Rabbit’s mother knew, chamomile soothes upset tummies and inflammations and reduces flatulence and gas pains.

• Ginger (Zingiber officinale). Ginger is used to stimulate blood flow to the digestive system and to increase the absorption of nutrients. It increases the action of the gallbladder while protecting the liver against toxins.

• Kiwi (Actinidia chinensis). The enzymes in kiwis help digestion.

• Licorice (Glycyrrhiza glabra). Soothes gastric mucous membranes and eases spasms of the large intestine. Avoid licorice if you have high blood pressure.

• Papaya (Carica papaya). Papaya is a traditional remedy for indigestion. It contains an enzyme called papain, which is similar to pepsin, an enzyme that helps digest protein in the body.

• Peppermint (Mentha piperita). Because it contains flavonoids that stimulate the liver and gallbladder, peppermint increases the flow of bile. It has an antispasmodic effect on the smooth muscles of the digestive tract, making peppermint tea a good choice as an after-dinner drink.

• Pineapple (Ananas comosus). Pineapple is rich in the antibacterial enzyme bromelain. It is also anti-inflammatory and helps in the digestive process. Due to its digestive properties, raw pineapple prevents gelatin from setting and cannot be used in molded salads.

• Turmeric (Curcuma longa). Increases bile production and bile flow, which improves digestion.

Healing smoothies

• Breakfast Cocktail

• Digestive Drink

• Peppermint Aperitif (replace ice cubes with ¼ cup water)

• Slippery Banana

Infertility — female

FACTORS THAT AFFECT FEMALE FERTILITY INCLUDE AGE, vaginal infections, artificial lubricants, surgical scarring, ovarian cysts, endometriosis, uterine fibroids, low thyroid function and diets deficient in the nutrients required for healthy pregnancy, stress relief and hormone balance.

The most important factor in ensuring a healthy pregnancy and birth is the mother’s health before and during pregnancy. Whole, fresh, natural foods provide the vitamins and minerals necessary for good health. To help ensure the baby’s good health, it is worth taking a few months to improve the mother’s health before pregnancy.

An irregular menstrual cycle is a sign of hormonal imbalance. The herb chasteberry, also known as Vitex agnus-castus , and herbs that support the liver, such as dandelion root , may be used to regulate hormone production.

HEALING FOODS

Fruits and vegetables

apricots, oranges, peaches, raspberries, asparagus, avocados, beets, broccoli, carrots, leafy greens, sweet potatoes

Herbs

dandelion leaf and root, evening primrose oil, red clover flower, red raspberry leaf, rosemary, stinging nettle

Other

almonds, adzuki beans, Brazil nuts, bulgur, kidney beans, sea herbs, seeds (sunflower, pumpkin, flax, sesame), soy products, wheat germ, yoghurt with active bacterial cultures

What to do

Maximize

• Whole foods

• Antioxidant-rich fruits and vegetables

• Nuts and seeds

• Foods that contain folic acid (bulgur, orange juice, spinach, beans, sunflower seeds, wheat germ)

Minimize

• Acid-forming foods (meat, fish, grains, cheese, eggs, tea, coffee, alcohol, cranberries, plums, prunes, lentils, chickpeas, peanuts, walnuts), which can make cervical mucus acidic, which will destroy sperm

Eliminate

• Refined flour

• Cigarette smoking

• Sugar

• Artificial food additives

Other recommendations

• Drink tea made from nerve-nourishing herbs (German chamomile, skullcap, oat straw) and regularly include relaxing activities, such as walking, meditation, yoga and tai chi, to reduce stress.

• Balance your intake of meat and fish protein (organic if possible) with vegetable protein, such as that in soybean products or beans with rice.

Healing smoothies

• Apricot Peach

• B-Vitamin

• Beet

• Beta Blast

• Brocco-Carrot

• Raspberry

• Rustproofer #2

Infertility — male

MALE INFERTILITY IS CHARACTERIZED BY LOW SPERM COUNT and low sperm motility (a situation in which the semen is too thick to allow proper sperm mobility). Causes can be related to a deficiency in dietary nutrients, hormone imbalance or stress. There is some evidence that suggests that the estrogens in pesticides and other chemical pollutants may be a cause of declining sperm counts over the past 50 years.

HEALING FOODS

Fruits and vegetables

berries, cantaloupe, grapefruit, kiwis, oranges, strawberries, asparagus, avocados, broccoli, cabbage, cauliflower, leafy greens (especially spinach), red and green bell peppers

Herbs

astragalus, cayenne, ginger, ginkgo, ginseng, red raspberry leaf

Other

bran, fish oils, legumes, nuts, oats, seeds (especially sunflower and pumpkin), soybean products, whole grains

What to do

Maximize

• Antioxidant-rich fruits and vegetables, especially those that contain vitamin C. Studies have shown that high sperm motility requires a sufficient intake of vitamin C

• Foods that contain zinc (seafood, legumes, whole grains, sunflower seeds, pumpkin seeds), which is required for sperm motility

• Herbs that improve circulation (cayenne, ginger) of all body fluids, including semen

Eliminate

• Alcohol, coffee, tea and soft drinks, which decrease sperm health

Minimize

• Iodized salt. Excess iodine lowers sperm count

• Refined foods (white rice, white flour, white sugar)

• Animal fats in meat and dairy products

Other recommendations

• Drink tea made from nerve-nourishing herbs (German chamomile, skullcap, oat straw) and regularly include relaxing activities, such as walking, meditation, yoga and tai chi, to reduce stress.

Healing smoothies

• Berry Fine Cocktail

• C-Blitz

• Citrus Cocktail

Influenza

INFLUENZA (FLU) IS A VIRAL INFECTION OF THE RESPIRATORY tract. Symptoms include chills, fever, cough, headache, aches, fatigue and lack of appetite. Treating the flu early can shorten recovery time and help prevent more-serious disease. Top priorities are getting rest, to allow the body’s energies to focus on healing, and drinking plenty of fluids to encourage the elimination of toxins.

Eating small meals, mainly of vegetable juices, reduces the energy required for digestion, allowing more energy to be focused on healing. “Hot” herbs, such as ginger and cayenne, increase body temperature, which discourages the influenza virus from multiplying.

HEALING FOODS

Fruits and vegetables

lemons, oranges, pineapple, strawberries, broccoli, carrots, Jerusalem artichokes, spinach, watercress

Herbs

cayenne, cinnamon, echinacea, elderflower and elderberries, garlic, ginger, licorice*, parsley**, peppermint, thyme, yarrow***

Other

kelp, psyllium seed, well-cooked (mushy) rice

* Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

** If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

*** Do not take yarrow if you are pregnant.

What to do

Maximize

• Fresh fruits and vegetables

• Fluid intake (drink at least eight large glasses of water, juice and/or herbal tea daily)

Eliminate

• Alcohol, sugar and sugar products, which decrease immunity

Healing smoothies

• Brocco-Carrot

• Flaming Antibiotic

• Flu Fighter #2

• Hot Flu Toddy

• Pineapple Citrus

• Spring Celebration

Insomnia

INSOMNIA, OR THE INABILITY TO SLEEP, MAY BE CAUSED BY low blood-sugar levels (see Hypoglycemia), anxiety, depression, temperature (too hot or too cold) or caffeine ingestion. Foods high in B vitamins, calcium and magnesium supply nutrients that calm the nervous tension that can prevent sleep (see Anxiety states and Depression).

HEALING FOODS

Fruits and vegetables

apples, bananas, lettuce, leafy greens

Herbs

German chamomile, hops*, lavender, lemon balm, passionflower, skullcap, St. John’s wort, valerian**, wild lettuce

Other

honey, nuts, oats, sunflower seeds, brown rice, yoghurt with active bacterial cultures

* Do not take hops if you are suffering from depression.

** Valerian has an adverse effect on some people.

What to do

Maximize

• Calming, caffeine-free drinks

• Foods that are high in B vitamins (whole grains, leafy greens, broccoli, wheat germ), calcium (yoghurt, tofu, broccoli) and magnesium (apples, avocados, dark grapes, nuts, brown rice)

Eliminate

• Alcohol

• Caffeine (found in coffee, black and green tea, chocolate and soft drinks)

• Artificial food additives

Healing smoothies

• Almond Banana

• Sleepytime Smoothie

Irritable bowel syndrome

IRRITABLE BOWEL SYNDROME IS A LONG-STANDING BOWEL dysfunction for which no organic cause can be found. It is characterized by bloating, abdominal pain, and diarrhoea or constipation. Healing factors include diet, stress management and elimination of allergens. Herbs can be used to soothe the intestines, reduce inflammation, improve digestion, calm the nerves and promote intestinal healing.

HEALING FOODS

Fruits and vegetables

apples, apricots, kiwis, lemons, papayas, pineapple, broccoli, cabbage, carrots, spinach, tomatoes

Herbs

cinnamon, dandelion (root, leaves and flowers), fennel, German chamomile, ginger, lemon balm, licorice***, parsley****, peppermint, slippery elm bark powder

Other

flax seeds, nuts, oat bran, tofu, yoghurt with active bacterial cultures

*** Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

**** If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Fish and vegetable proteins (nuts, seeds, tofu, beans, legumes)

• Raw fruits and vegetables to provide immunity-boosting vitamins C and E, improve bowel function and eliminate toxins

• Flax seeds and flaxseed oil, which are soothing and anti-inflammatory and help heal the bowel and improve bowel function

Eliminate

• Alcohol

• Coffee

• Red meat

• Refined sugar and flour

• Artificial sweeteners

• Fats and oils (except extra-virgin olive oil)

• Foods allergies and intolerances (see Appendix A: Food allergies). Common culprits are dairy products and citrus fruits

• Caffeine, wheat and corn

Healing smoothies

• Beet

• Brocco-Carrot

• Calming Chamomile

• Cauliflower Cocktail

• Rustproofer #1

• Slippery Banana

• Spiced Carrot (omit cayenne)

Kidney Stones

KIDNEY STONES ARE 60% LESS COMMON IN PEOPLE WHO follow vegetarian diets. A high-fibre, high-fluid, low-protein diet is the best preventive medicine. Diets high in animal protein encourage stone formation.

Kidney stones are usually made of calcium and oxalic acid. For this type of stone, limit foods that contain oxalic acid and large amounts of salt (sodium can stimulate calcium excretion). Stones that are made of uric acid and other minerals are less common. Eliminating shellfish can help prevent uric acid stones. Consult your health-care practitioner to determine which type of stone you have and what the possible causes are.

HEALING FOODS

Fruits and vegetables

apricots, mangoes, melons, peaches, asparagus, broccoli, celery, corn, fennel, leeks, onions

Herbs

goldenrod, marshmallow leaf and root, plantain, stinging nettle

Other

brown rice, seeds (flax, pumpkin, sesame, sunflower), whole grains

What to do

Maximize

• Water intake (drink at least two large glasses of water four times a day between meals) to flush out stones and prevent bacterial buildup

• Alkaline-forming foods (oranges, lemons, all vegetables) for uric acid stones

Minimize

• Animal protein in meat and dairy products

Eliminate

• Salt and high-sodium foods (bacon, processed foods)

• Sugar

• High-oxalate foods (leafy greens, rhubarb, coffee, tea, chocolate, grapefruit, parsley, peanuts, strawberries, tomatoes) for oxalic acid stones

• Seafood for uric acid stones

• Alcohol

• Refined flour

Other recommendations

• Replace animal protein with soy and other vegetable proteins.

• Marshmallow leaf tea, which is soothing to the urinary system, may help break up stones.

Healing smoothies

• Allium Antioxidant

• Apricot Peach

• Mango Madness

• Peachy Melon

Laryngitis

LARYNGITIS IS AN INFLAMMATION OF THE VOCAL CORDS that may be associated with a cold or other infection, or caused by excessive use of the voice. It is important to rest the voice for a few days. If laryngitis is accompanied by fever and a cough or lasts longer than two days, consult your health-care practitioner.

HEALING FOODS

Fruits and vegetables

all fruits, carrot juice

Herbs

garlic, ginger, sage*, thyme

Other

honey**

* Avoid sage if you have high blood pressure or are pregnant or breastfeeding.

** Do not give honey to children under one year of age.

What to do

Maximize

• Fruits and fruit juices

• Herbal teas and gargles (thyme and sage)

Healing smoothies

• Apricot Peach

• Beta Blast

• C-Blend

Liver problems

THE LIVER IS RESPONSIBLE FOR REMOVING TOXINS FROM the blood that can interfere with the functions of the heart, nervous system, digestive system and circulatory system. Excess fat, chemicals, intoxicants, and refined and processed foods disrupt liver function. Anger, nervous tension, mood swings, depression, skin problems, gallbladder problems, menstrual and menopausal difficulties and candida infections can result from poor liver function. It can be improved by diet, and the following dietary suggestions can complement traditional treatment of liver diseases, such as hepatitis, which must be treated by a physician.

HEALING FOODS

Fruits and vegetables

apples, blackberries, dark grapes, plums, raspberries, beets, carrots, celery, leafy greens, onions, tomatoes, watercress

Herbs

alfalfa, astragalus, burdock root, cayenne, dandelion leaf and root, fennel, fenugreek, German chamomile, ginger, lemon balm, licorice***, garlic, milk thistle, parsley****, rosemary, stinging nettle, turmeric, yellow dock

Other

cereal grasses, flax seeds, lecithin, legumes, extra-virgin olive oil, sea herbs, spirulina, whole grains

*** Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

**** If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Fruits and vegetables

• Legumes and whole grains

• Bitter foods and herbs (asparagus; citrus peel; dandelion leaf, root and flowers; milk thistle seeds; German chamomile flowers) to stimulate liver function

• Water intake (drink at least eight large glasses of water daily)

• Dandelion root tea

Minimize

• Animal protein (replace with small amounts of fish and vegetable protein)

Eliminate

• Foods that interfere with liver function (animal fats, dairy products, eggs, refined foods, margarine, shortening, oils — except extra-virgin olive oil — alcohol, processed foods)

• Fried foods

• All tobacco products

• Sugar, sweets and junk foods

• Non-organic foods, which may contain pesticide residues or toxins

Healing smoothies

• Apple Beet Pear

• Apple Fresh

• Beet

• Popeye’s Power

• Sunrise Supreme (use blackberries instead of strawberries)

Low libido

YOU CAN REMEDY LOW LIBIDO, A LACK OF SEXUAL INTEREST or energy, by nourishing the reproductive organs and boosting your overall energy level. A diet that consists of whole foods, which provide basic vitamins and minerals, as well as valuable phytochemicals, will encourage sexual health. Antioxidant-rich fruits and vegetables improve circulation by preventing cholesterol deposits from forming on blood-vessel walls. The essential fatty acids in nuts and seeds are especially important in regulating sexual response. If stress is a factor, use nerve-nourishing oats, lemon balm or skullcap.

HEALING FOODS

Fruits and vegetables

apples, lemons, red grapes, beets, leafy greens, leeks, onions, watercress

Herbs

cayenne, cinnamon, cloves, fennel seeds, garlic, ginger, ginseng, mustard, parsley*, peppermint, rose petals, rosemary, stinging nettle

Other

almonds, Brazil nuts, fish oil, flax seeds, honey, legumes, oats, pumpkin seeds, soy products, cereal grasses, sunflower seeds, walnuts, wheat germ, whole grains

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Antioxidant-rich fruits and vegetables

• Nuts and seeds

• Whole grains

• Herbs that stimulate circulation and energy (cayenne, cinnamon, cloves, garlic, ginger, rosemary)

• Other herbs, such as ginseng, fennel, parsley*, nutmeg, lavender, mustard and rose, which have been traditionally used as aphrodisiacs

Minimize

• Meat

Eliminate

• Alcohol

• Coffee

• Dairy products

• Refined and processed foods

• Sugar

Healing smoothies

• Allium Antioxidant

• Apple Fresh

• Beet

• Blazing Beets

• Green Energy

Lupus

THERE ARE TWO FORMS OF THIS AUTOIMMUNE DISEASE: discoid lupus erythematosus (DLE), which affects only the skin, and systemic lupus erythematosus (SLE), which affects the connective tissues throughout the body. In DLE, the skin lesions are red and scaly. Early symptoms of SLE are fatigue, weight loss and fever, which progress to arthritis-like joint pain. In the later stages, SLE may affect the kidneys and heart. Because this disease attacks the body’s immune system, it is important to avoid viral infections, stress and fatigue. Nutrition and herbs can help by providing support and nourishment to the immune system and the organs through which detoxification takes place: skin, lungs, kidneys, liver and bowels. Relaxation exercises and plenty of sleep also support the immune system.

HEALING FOODS

Fruits and vegetables

apples, apricots, blackberries, black currants, blueberries, cantaloupe, cherries, grapes, pineapple, avocados, broccoli, cabbage, carrots, cauliflower, fennel, leafy greens, onions, squash, watercress

Herbs

burdock root, dandelion root and leaf, echinacea, elderflower, evening primrose oil, fennel, garlic, ginger, lemon balm, licorice**, meadowsweet, parsley*, red clover flower, St. John’s wort, stinging nettle, thyme, turmeric

Other

cereal grasses, fish oil, flax seeds, legumes, extra-virgin olive oil, seeds, shiitake mushrooms, soy products, whole grains, soy yoghurt

** Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

What to do

Maximize

• Antioxidant-rich fruits and vegetables

• Water intake (drink at least eight large glasses of water daily) to eliminate toxins

• Essential fatty acids (found in nuts and seeds, especially freshly ground flax seeds) to strengthen the immune system and improve blood flow

Eliminate

• Animal protein in meat and dairy products, which contributes to the progression of lupus. Substitute vegetable proteins in soy products and legumes with rice

• Food allergies and intolerances (see Appendix A: Food allergies). Keep a diet diary to note symptom changes in relation to food eaten

• Salad and cooking oils (except extra-virgin olive oil), which promote inflammation

• Sugar and alcohol, which inhibit immune function

• Alfalfa seeds and sprouts, which can cause inflammation

Other recommendations

• Eat oily fish (salmon, mackerel, sardines and tuna), which provide healing omega-6 oils, three times a week.

• Use anti-inflammatory herbs (German chamomile, elderflower, fennel, ginger, meadowsweet, turmeric).

• Use herbs that help eliminate toxins (burdock leaf, root and seeds; dandelion root and leaf; parsley*).

• Consume herbs and foods that support the immune system (echinacea, garlic, shiitake mushrooms, cereal grasses).

• Exercise daily, according to your fitness level.

Healing smoothies

• Apricot Peach

• Black Pineapple

• Brocco-Carrot

• C-Green

• Pine-Berry

Menopause

MENOPAUSE OCCURS WHEN MENSTRUATION CEASES. Hormonal changes around that transitional time can result in irregular menstruation and other symptoms, such as hot flashes, mood swings and vaginal dryness. Stress magnifies these symptoms.

After menopause, a woman’s estrogen level decreases. Decreased estrogen is one of the many factors involved in the development of osteoporosis and heart disease. Daily exercise, relaxation and good diet will help you make a smooth transition and decrease your risk of heart disease and osteoporosis. Nutritional and herbal support help balance hormone levels, improve blood circulation, eliminate toxins and reduce nervous tension.

In addition to the transition-smoothing herbs listed on the left, use the following herbs for specific conditions and symptoms:

• chasteberry (also known as Vitex agnus-castus) to balance hormones;

• ginseng, skullcap or oats for stress and nervous tension;

• valerian for insomnia;

• black cohosh for joint pain, hot flashes or depression; and

• hawthorn berries for women with a family history of heart disease.

HEALING FOODS

Fruits and vegetables

apples, avocados, bananas, berries, grapes, peaches, pears, asparagus, carrots, celery, fennel, green bell peppers, leafy greens, tomatoes, watercress

Herbs

dandelion root, fennel, garlic, ginseng, lemon balm, licorice*, motherwort, red clover flower, rosemary, sage

Other

dried fruits, flax seeds, lentils, sea herbs, soy products, sunflower seeds, extra-virgin olive oil, pumpkin seeds, wheat germ, whole grains, yoghurt with active bacterial cultures

* Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

What to do

Maximize

• Antioxidant-rich fruits and vegetables

• Nuts and seeds

• Whole grains

Minimize

• Animal fats in meat and dairy products

Eliminate

• Caffeine (found in coffee, black and green tea, chocolate and soft drinks)

• Sugar

• Cigarette smoking

• Alcohol

Healing smoothies

• Apple Fresh

• Best Berries

• Green Energy (use ginseng instead of ginkgo)

• Pear Fennel

• Peppery Tomato Cocktail

• Spring Celebration

Menstrual disorders

AMENORRHEA (ABSENCE OF MENSTRUATION), DYSMENORRHEA (painful menstruation) and premenstrual syndrome (PMS) are often caused by a hormone imbalance, which is sometimes related to excess stress, exercise or animal products in the diet. Other factors can include poor circulation and insufficient blood or lymphatic circulation.

The natural approach is to:

• balance hormones;

• support blood (and lymphatic) circulation to the pelvic organs;

• promote relaxation, regular moderate exercise and good nutrition; and

• improve digestion and elimination to improve nutrient absorption and regulate hormones.

HEALING FOODS

Fruits and vegetables

apricots, blueberries, blackberries, citrus fruits, grapes, strawberries, beets and beet greens, broccoli, carrots, leafy greens

Herbs

chasteberry, dandelion root and leaf, evening primrose oil, garlic, ginger, parsley**, skullcap, stinging nettle, yarrow***

Other

almonds, dulse, fish oil, flax seeds, kelp, lecithin, legumes, nuts, pumpkin seeds, sesame seeds, soy products, sunflower seeds, whole grains

** If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

*** Do not take yarrow if you are pregnant.

What to do

Maximize

• Fruits and vegetables, especially those listed on the right

Minimize

• Salt and salty foods

• Alcohol

Other recommendations

• Balance your intake of lean meat or fish protein with vegetable protein.

• Ensure that you get sufficient dietary calcium by eating foods such as yoghurt, broccoli and tofu.

• Exercise daily, according to your fitness level.

Eliminate

• Refined foods, which lack minerals and vitamins and contain potentially harmful additives

• Caffeine (found in coffee, black and green tea, chocolate and soft drinks), which depletes calcium and other minerals

• Sugar and sweeteners

• Non-organic meat and dairy products, which can contain artificial hormones and toxins

Healing smoothies

• Beet

• Best Berries

• Brocco-Carrot

• C-Green

• Cramp Crusher

• Eye Opener (use blueberries, blackberries or strawberries)

• Popeye’s Power

• Pump It Up

• Sunrise Supreme

• Woman’s Smoothie

Migraines

A MIGRAINE HEADACHE STARTS WITH THE CONSTRICTION OF blood vessels in the brain, which is then followed by an expansion, which causes pain. Warning symptoms (such as vision changes or mood swings) can come with the blood-vessel constriction. The pain usually starts on one side of the head, but may spread to both sides, and may be accompanied by nausea or dizziness. Migraine triggers can include strong emotions, hormonal changes, food allergies and some medications, including oral contraceptives.

HEALING FOODS

Fruits and vegetables

blackberries, cantaloupe, beets, broccoli, carrots, celery, leafy greens, onions

Herbs

cayenne, cinnamon, dandelion leaf and root, feverfew, garlic, German chamomile, ginger, lemon balm, parsley*

Other

brown rice and rice bran, flax seeds, legumes, pumpkin seeds, sunflower seeds, whole grains

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Vegetable protein

• Fresh fruits and vegetables

Minimize

• Animal fats in meat and dairy products

• Sugar

Eliminate

• Caffeine (found in coffee, black and green tea, chocolate and soft drinks)

• Foods that precipitate migraine attacks by causing constriction of the blood vessels (red wine, cheese, corn, smoked or pickled fish, sausages, hot dogs and all other preserved meats, pork, shellfish, walnuts)

• Artificial food additives

• Alcohol

• Food allergies and intolerances (see Appendix A: Food allergies), which are usually the cause of migraine headaches. Migraine sufferers are commonly intolerant of dairy products, wheat, eggs, oranges and/or monosodium glutamate (MSG). When food allergies and intolerances are alleviated, the incidence of migraines is either eliminated or greatly reduced

Other recommendations

• Eat oily fish (salmon, mackerel, sardines and tuna) two or three times a week to maintain steady blood flow to the brain.

• Eat a leaf or two of fresh feverfew daily.

• Practise food-combining techniques (see Appendix B: Food combining).

Healing smoothies

• Beet

• Brocco-Carrot

• C-Green

• Migraine Tonic

Multiple sclerosis

MULTIPLE SCLEROSIS IS THE BREAKDOWN OF THE PROTECTIVE myelin sheaths around the brain and spinal cord. Symptoms may include muscular weakness, numbness, blurred vision, light-headedness and urinary incontinence. Although a cure is not known, dietary changes, such as those recommended below, have shown impressive results in slowing the disease’s progress by preventing the breakdown of myelin sheaths and returning to health.

HEALING FOODS

Fruits and vegetables

apples, avocados, bananas, grapes, pineapple, beets, cabbage, cauliflower, leafy greens

Herbs

astragalus, dandelion root, evening primrose oil, ginger, ginseng, skullcap

Other

flax seeds, fish oil, lecithin, soy milk, cereal grasses, extra-virgin olive oil, brown rice, wheat germ, mung beans, sea herbs, tofu

What to do

Maximize

• Foods that are low in saturated fat

• Essential fatty acids (found in evening primrose oil, flax seeds, fish oils)

• Immunity (see Immune deficiency)

• Foods that are high in B vitamins (fish, wheat germ, sea herbs) and magnesium (apples, avocados, bananas, leafy greens, fish, nuts, soy products, brown rice, wheat germ) to nourish nerve tissue

• Lifestyle quality. Evaluate and reduce stress in your life by practicing meditation, yoga, tai chi or taking daily long walks in natural surroundings

Minimize

• Animal fats

Eliminate

• Candida infections (see Candida)

• Food allergies and intolerances (see Appendix A:

• Food allergies)

• Coffee

• Red meat and dark meat of chicken or turkey

• Dairy products and eggs

• Gluten

• Fats and oils (except cold-pressed oils, such as extra-virgin olive oil)

Healing smoothies

• Almond Banana

• B-Vitamin

• Beet

• Minestrone

• Smart Smoothie

Osteoporosis

OSTEOPOROSIS IS A DISEASE CHARACTERIZED BY PROGRESSIVE bone loss and decreased bone density and strength. It is caused when bones lose calcium. Consumption of calcium- and nutrient-rich foods helps keep bones strong. In order for the body to absorb calcium, it requires adequate levels of certain vitamins and minerals, especially vitamin D and magnesium.

Factors in bone loss are:

• age;

• decreased estrogen level (estrogen enhances calcium absorption);

• not doing weight-bearing exercise, which decreases calcium absorption (doing weight-bearing exercise increases it);

• some prescription drugs, such as corticosteroids, anticonvulsants, diuretics and antacids, which contain aluminium, and interfere with calcium absorption;

• chronic stress, which depletes calcium;

• lack of minerals and vitamins in the diet, which inhibits calcium absorption; and

• disease of the thyroid or adrenal glands.

HEALING FOODS

Fruits and vegetables

all raw fruits, except those that are acid forming (cranberries, plums, prunes). Broccoli, cabbage, leafy greens and watercress are especially good sources of calcium

Herbs

alfalfa, dandelion leaf, German chamomile, oat straw, parsley*, plantain, stinging nettle

Other

blackstrap molasses, dried fruits, fish and fish oil, legumes, nuts, seeds, feta cheese, sardines, salmon, spirulina, tofu, whole grains, yoghurt with active bacterial cultures

Sea herbs are especially good sources of calcium

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Foods that promote calcium absorption:

- raw fruits;

- green vegetables;

- nuts and seeds; and

- legumes.

Minimize

• Foods high in oxalic acid (almonds, Swiss chard, rhubarb, spinach), which inhibits calcium uptake

• Foods that use up calcium while being metabolized by the body (citrus fruits, vinegar, wine)

• Sodium fluoride (found in drinking water, soft drinks, canned food, preserved meats, boxed cereals, and residues of insecticides and fertilizers on commercially grown produce). Although fluoride is needed in bone formation, an excess inhibits the process.

• Sugar, salt and caffeine, which cause calcium to be excreted through the urine;

• Alcohol;

• High-protein (meat and dairy) diets, which lead to bone loss through calcium excretion in the urine. (This is partly because calcium is used in the process of protein breakdown.) Moderate amounts of fish, poultry, eggs and dairy products can be included in the diet. Note that a lack of protein will also cause weakness in the whole system, including all of the bone-making organs and systems

• Phosphorus-rich foods, especially soft drinks, which contribute most to bone loss. Although phosphorous is necessary to bone health, an excess inhibits calcium metabolism

• Refined flour, which is nutrient-depleted, leading to a loss of minerals in the diet

• Vegetables in the nightshade family (tomatoes, potatoes, eggplants, all peppers), which contain the calcium inhibitor solanine

• Commercially prepared foods that contain chemicals, which add toxins and deplete minerals

• Food grown with non-organic fertilizers, which cause depletion of their minerals

• Grains and brans, particularly raw bran, which are high in phytic acid, which binds to calcium, making it unavailable to the body. Soak grains overnight to neutralize the phytic acid and make the vitamins and minerals available to the body

Healing smoothies

• Apple Beet Pear

• Avocado Pineapple

• B-Vitamin

• Beet

• Black Pineapple

• Brocco-Carrot

• C-Green

• Cherry Berry

• Eye Opener

• Leafy Luxury

• Red, Black and Blue

• Rustproofer #2

• Watercress

Overweight

EXCESSIVE WEIGHT IS MOST OFTEN CAUSED BY INSUFFICIENT exercise relative to the amount eaten. In a few cases, weight gain can be attributed to hormonal imbalances and some drugs (including corticosteroids and birth control pills). Long-term weight loss is most effectively achieved by adopting a whole-food diet and increasing exercise.

HEALING FOODS

Fruits and vegetables

apples, blackberries, cherries, citrus fruits, grapes, pineapple, strawberries, watermelon, asparagus, broccoli, cabbage, celery, cucumber, fennel, leafy greens, lettuce, Jerusalem artichokes, radishes, watercress

Herbs

cayenne, chickweed, dandelion leaf and root, evening primrose oil, fennel, garlic, ginger, parsley*, psyllium seeds

Other

cider vinegar, flax seeds, kelp, legumes, soy products, walnuts, whole grains

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Fresh fruits and vegetables, which help speed up the metabolism and eliminate toxins

• Water intake (drink at least eight large glasses daily) to reduce appetite and eliminate toxins

Minimize

• Refined flour products, fast foods and junk foods

• Fats in meat, dairy products and salad oils (except extra-virgin olive oil)

• Starchy foods (breads, corn, parsnips, potatoes, squash, sweet potatoes)

Eliminate

• Sugar and artificial sweeteners

• Fried foods

• Artificial food additives

• Food allergies and intolerances (see Appendix A: Food allergies). Milk products, eggs, oranges and gluten may affect digestion

Other recommendations

• Eat oily fish (salmon, sardines, mackerel, tuna) two or three times a week to help the body burn excess fat.

• Eat fruit between meals for optimum digestion and to discourage snacking on inappropriate foods.

• Exercise daily, according to your fitness level.

• Replace empty-calorie drinks and snacks with nutrient-rich smoothies.

Healing smoothies

• B-Vitamin

• Black Pineapple

• C-Green

• Popeye’s Power

• Sea-Straw

Parkinson’s disease

SYMPTOMS OF PARKINSON’S DISEASE INCLUDE MUSCLE RIGIDITY, loss of reflexes, slowness of movement, trembling and shaking. It is caused by the degeneration of nerve cells within the brain, which leads to a deficiency of the neurotransmitter dopamine. While there is no cure for Parkinson’s disease, dietary therapy can help prevent further degeneration of neurons by neurotoxins. Choose foods that are high in antioxidants and avoid pollutants by choosing fresh, organic foods.

HEALING FOODS

Fruits and vegetables

bananas, blueberries, strawberries, beets, carrots, leafy greens, lettuce, potatoes

Herbs

alfalfa, evening primrose oil, ginger, ginkgo, milk thistle seed, passionflower, St. John’s wort

Other

legumes, nuts, oats, extra-virgin olive oil, peanuts, seeds (flax, sesame, sunflower, pumpkin), soy lecithin, spelt flour, whole grains (except wheat)

What to do

Maximize

• Raw antioxidant-rich organic fruits and vegetables to optimize vitamin and mineral intake and provide digestive enzymes

• Legumes, nuts and seeds (especially sunflower seeds) to provide vitamin E, which can slow progression of the disease

Minimize

• Animal protein in meat and dairy products, which aggravates symptoms

Eliminate

• Refined and processed foods

• Sugar and artificial sweeteners

• Alcohol

• Wheat and liver, which contain manganese, which may aggravate the disease

• Fatty foods, fried foods, margarine and oils (except extra-virgin olive oil)

Other recommendations

• Eat fava beans (broad beans), which contain levodopa, a precursor to dopamine. Eating ½ cup a day can decrease the amount of medication required. Discuss this with your doctor to avoid overdosing.

• Passionflower can help reduce tremors.

• Ginkgo improves blood circulation to the brain, bringing it more nutrients, which helps prevent cell damage.

• Avoid antacids, cookware, deodorants and water that contain aluminium, which may have adverse effects on Parkinson’s sufferers.

• Ground flax seeds help cure and prevent constipation and provide essential fatty acids to nourish brain and nerve tissue.

• Oily fish (salmon, sardines, mackerel, tuna) provides essential fatty acids that nourish brain and nerve tissue.

Healing smoothies

• Beet

• C-Green

• Eye Opener

• Smart Smoothie

• Spa Special

• Pump It Up (use flax seeds instead of protein powder)

Peptic ulcers

Gastric & duodenal ulcers

STOMACH AND INTESTINAL ULCERS, CALLED PEPTIC ULCERS, occur when the protective mucous lining of the stomach or intestine breaks down. Ulcers can be caused by infection from Heliobacter pylori bacteria; a breakdown of the protective mucous lining of the intestine caused by steroid medications, such as Aspirin, or nonsteroidal anti-inflammatory medications, which increase acid secretions that break down the lining; stress; and food allergies. Healing involves minimizing the consumption of acids that erode the stomach and intestinal lining, protecting and soothing the intestinal lining, stimulating the immune system and inhibiting the growth of harmful bacteria. Anti-inflammatory, antibacterial, calming and mucous-protective herbs are also helpful in healing ulcers.

HEALING FOODS

Fruits and vegetables

apples, apricots, bananas, blueberries, cantaloupe, cherries, red grapes (with seeds), mangoes, papayas, pears, avocados, cabbage, carrots, cucumbers, broccoli, leafy greens, onions, watercress

Herbs

calendula, cinnamon, cloves, dandelion root, echinacea, garlic, German chamomile, ginger, green tea, licorice*, marshmallow root, meadowsweet, parsley**, slippery elm bark powder, turmeric

Other

barley, cereal grasses, extra-virgin olive oil, honey, legumes, seeds, oats

What to do

Maximize

• Fruits and vegetables, which provide healing vitamins and protection from infection. Fully ripe, sweet fruits are more soothing than sour fruits

• Slippery elm bark powder (especially at bedtime) to form a coating in the intestinal tract that protects against acid

• Fluid intake (drink at least eight large glasses of water, juice and/or herbal tea daily, between meals only, to ensure that your digestive juices are not diluted)

Minimize

• Salt

Eliminate

• Caffeine (found in black and green tea, coffee, chocolate, soft drinks and decaffeinated coffee), which stimulates secretion of stomach acid

• Dairy products, which lead to increased stomach acidity

• Alcohol, soft drinks and refined grains, which promote ulceration

• Refined flour and sugar

• Ulcer-causing drugs (steroids, such as Aspirin, and nonsteroidal anti-inflammatories)

• Cigarette smoking

• Very hot liquids, which irritate ulcers

• Fried foods and oils (except extra-virgin olive oil)

Other recommendations

• Eat smaller, more-frequent meals and avoid eating late at night.

• Try stress-reducing techniques, such as meditation, yoga and tai chi.

• Drink raw cabbage juice (1 cup taken four times a day on an empty stomach immediately after juicing is effective in healing ulcers).

• Practise food-combining techniques (see Appendix B: Food combining).

Healing smoothies

• Berry Best

• Blue Cherry

• Mango Madness (use apple juice instead of orange juice)

• Pear Fennel

• Peptic Tonic

• Pump It Up

Pregnancy

NUTRITION IS VITAL TO A BABY’S HEALTH, FROM PRECONCEPTION to birth. Ideally, a mother should get enough nutrients from food rather than supplements. Whole foods provide high-quality, easily digestible nutrients in forms and proportions that your body can use more easily than supplements. Make natural, unprocessed whole grains, beans, fruits, vegetables, nuts and seeds the basis of your diet. Add sufficient protein in the form of lean meat, fish or soy products.

HEALING FOODS

Fruits and vegetables

bananas, cantaloupe, citrus fruits, strawberries, avocados, carrots, leafy greens, peas, sweet potatoes, watercress

Herbs

alfalfa, dandelion root and leaf, lemon balm, oat straw, red raspberry leaf, rose hips, stinging nettle

Other

dulse, flax seeds, kelp, legumes, blackstrap molasses, nuts (especially almonds), extra-virgin olive oil, soy products, seeds (especially sunflower), wheat germ, whole grains, yoghurt with active bacterial cultures

Note: See Appendix C: Herbs to avoid during pregnancy

What to do

Maximize

• Fruits and vegetables

• Nuts and seeds

• Folic acid (found in egg yolks, wheat germ, leafy greens, soybeans, asparagus, oranges), which is necessary for normal fetal development

• Foods that are rich in omega-3 fatty acids (found in flax seeds; walnuts; and oily fish, such as salmon, tuna, mackerel and sardines), which are needed to maintain a mother’s hormone balance and for proper fetal development

Minimize

• Foods that increase calcium loss (common in pregnancy), such as:

- sugar and sweeteners;

- tea, coffee and soft drinks;

- fats;

- refined flour; and

- bran, tomatoes, potatoes, eggplant and all peppers.

Eliminate

• Alcohol

• Artificial food additives

• Non-organic foods, which can contain pesticide residues

• Junk foods

Healing smoothies

• Avocado Pineapple

• Best Berries

• Beta Blast

• C-Green

• Citrus Cocktail

• Green Gold

• Peas Please

• Pineapple Citrus

• Raspberry Raspberry

• Rustproofer #2 (replace peppermint with red raspberry leaf)

• Sea-Straw

• Spring Celebration

• Watercress

Prostate enlargement, benign

PROSTATE ENLARGEMENT OCCURS IN 50% OF MEN AGED 50, 60% of men aged 60 and so on to 100% of men aged 100. The enlarged prostate blocks the urinary tract, obstructing the flow of urine.

HEALING FOODS

Fruits and vegetables

apples, bananas, berries, citrus fruits, pears, asparagus, beets, broccoli, cabbage, cauliflower, leafy greens, onions, red and green bell peppers, tomatoes, watercress

Herbs

garlic, ginger, goldenrod, green tea, fresh stinging nettle root, parsley*, plantain, saw palmetto berries, turmeric

Other

almonds, Brazil nuts, cashews, flax seeds, kelp, legumes, pecans, pumpkin seeds, sesame seeds, soy products, sunflower seeds

What to do

Maximize

• Antioxidant-rich fruits and vegetables

• Tomatoes, which reduce the risk of prostate cancer

• Soy products, which protect the prostate from disease

• Foods that are rich in zinc (shellfish, brown rice, legumes, leafy greens, dried fruits, onions, sunflower seeds, pumpkin seeds, egg yolks) to reduce prostate size

• Foods that contain vitamin C (citrus fruits, berries, leafy greens, parsley, all peppers) to aid zinc absorption

• Foods that are rich in vitamin B6 (bananas, cabbage, egg yolks, leafy greens, legumes, prunes, raisins, soybeans, sunflower seeds) to improve the effectiveness of zinc

Eliminate

• Caffeine (found in coffee, black and green tea, chocolate and soft drinks), which limits calcium absorption

• Alcohol, which flushes zinc out of the system

• Foods that contain artificial additives, pesticides or hormones

• Margarine and cooking oils (except extra-virgin olive oil)

• Fried foods

• Sugar and sugar products

Minimize

• Animal fat in meat and dairy products

Other recommendations

• Eat oily fish (salmon, mackerel, sardines, tuna) two or three times a week.

• Ensure that you get sufficient dietary protein to help absorb zinc.

Healing smoothies

• Allium Antioxidant

• Apple Pear

• Autumn Refresher

• B-Vitamin

• Beet

• Berry Best

• Berry Fine Cocktail

• C-Blend

• C-Blitz

• C-Green

• Cabbage Cocktail

• Cauliflower Cocktail

• Citrus Cocktail

• Leafy Luxury

• Pear Pineapple

• Prostate Power

• Pure Tomato

• Spring Celebration

• Tomato Juice Cocktail

• Watercress

Sinusitis

SINUSITIS IS AN INFLAMMATION OF THE SINUSES, WHICH is caused by colds, influenza, allergies or dental infections. The most-effective prevention and treatment strategies are to avoid mucus-producing foods and to identify, then avoid, food allergies (see Appendix A: Food allergies).

HEALING FOODS

Herbs

cayenne, dandelion leaf and root, elderflowers, ginger, echinacea, garlic, parsley*

Fruits and vegetables

apricots, cantaloupe, citrus fruits, mangoes, pumpkin, strawberries, watermelon, asparagus, broccoli, cabbage, carrots, green beans, leafy greens, papayas, red and green bell peppers

Other

legumes, lentils, pumpkin seeds, sea herbs, sunflower seeds, wheat germ

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Foods that are rich in vitamin C (citrus fruits, strawberries, parsley*)

• Foods that are rich in vitamin E (wheat germ, nuts, seeds, cabbage, soy lecithin, spinach, asparagus)

• Foods that are rich in beta-carotene (carrots, mangoes, cantaloupes, apricots, watermelon, red bell peppers, pumpkin, leafy greens, parsley*, papayas)

• Foods that are rich in zinc (pumpkin seeds, fish, sea herbs)

• Liquid intake (drink at least eight large glasses of water a day)

• Raw garlic to reduce and prevent sinus congestion (take daily)

Minimize

• Starchy foods

Eliminate

• Alcohol

• Bananas

• Dairy products (except yoghurt with active bacterial cultures)

• Eggs

• Food allergies and intolerances (see Appendix A: Food allergies)

• Refined sugar and flour

Healing smoothies

• Allium Antioxidant

• Beta Blast

• Brocco-Carrot

• C-Blitz

Skin conditions

Acne, dry skin, psoriasis & rosacea

ACNE: THIS CONDITION, CHARACTERIZED BY RAISED RED pimples, usually responds to the dietary changes and cleansing herbs listed on the right. When acne is related to the menstrual cycle, include the hormone-balancing herb chasteberry (Vitex agnus-castus).

Dry Skin: Adding essential fatty acids to your diet helps nourish dry skin. Food sources include extra-virgin olive oil, freshly ground flax seeds, fresh walnuts and hazelnuts, and oily fish (mackerel, sardines, salmon, tuna).

Psoriasis: This condition is caused by an increase in the production of skin cells, causing red, scaly plaques. It usually affects the elbows and knees. The cause is unknown, but it is often related to stress and emotional state; herbs such as German chamomile, skullcap and lemon balm can help calm and relax you. Exposing the plaques to sunlight and bathing in the sea are also helpful. Relaxation techniques, such as meditation, yoga and tai chi, can help bring balance to your life. Avoid nuts, citrus fruits and tomatoes, all of which can aggravate psoriasis.

Rosacea: Acne rosacea is a chronic inflammatory skin disease in which too much oil is produced by the glands in the skin. It is often associated with digestive disorders, and the dietary suggestions and cleansing herbs (right) are usually effective in clearing rosacea up.

HEALING FOODS

Fruits and vegetables

apples, apricots, berries, cantaloupe, grapes, mangoes, papayas, pears, carrots, cucumbers, leafy greens, beets and beet greens, pumpkin, squash, watercress

Herbs

burdock root, leaf and seeds; calendula; dandelion root and leaf; echinacea; evening primrose oil; licorice**; fennel seeds; red clover flower; stinging nettle; yellow dock

Other

extra-virgin olive oil, soy products, pumpkin seeds, sesame seeds, sunflower seeds, flax seeds, lentils, oats, sea herbs, spirulina, whole grains, yoghurt with active bacterial cultures

** Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

What to do

Maximize

• Fresh fruits and vegetables

• Foods that are rich in beta-carotene (carrots, broccoli, leafy greens, apricots, papayas)

• Blood-cleansing herbs (dandelion root, burdock root, yellow dock)

• Herbal nerve relaxants (German chamomile, skullcap, lemon balm, oat seeds)

• Seeds (flax, pumpkin, sunflower)

Minimize

• Salt and salty foods

• Animal protein (replace with vegetable protein)

Eliminate

• Red meat

• Shellfish

• Sugar

• Fried foods

• Oranges

• Chocolate

• Refined flour

• Coffee and black tea

• Dairy products

• Soft drinks

• Artificial food additives, including sweeteners

• Alcohol

Other recommendations

• Drink at least eight glasses of water, juice and/or herbal tea daily to flush out toxins.

• Eat oily fish (salmon, sardines, mackerel, tuna ) two or three times a week.

Healing smoothies

• Beet

• Breakfast Cocktail

• Pear Fennel

• Popeye’s Power

• Psoria-Smoothie

• Teenage Tonic

Smoking — quitting

IN ADDITION TO BEING A MAJOR CAUSE OF HEART AND LUNG disease and cancer, smoking encourages the loss of calcium (leading to osteoporosis) and is a risk factor for high blood pressure and ulcers. Smoking constricts the blood vessels, decreasing circulation to peripheral parts of the body, and increases the risk of stroke for both men and women, as well as impotence in men. It also causes wrinkles.

HEALING FOODS

Fruits and vegetables

cantaloupe, citrus fruits, broccoli, carrots, leafy greens

Herbs

German chamomile, red clover (flowering tops), skullcap

Other

oats, oat bran, pumpkin seeds, sunflower seeds, tofu

Reduce Cravings

• Maintain constant blood sugar by eating six meals a day that consist mainly of fresh fruits and vegetables, with a little protein and whole grains.

• Ease withdrawal symptoms with a mainly vegetarian diet, which slows down the removal of nicotine from the body.

• Exercise regularly. Walking and breathing exercises are excellent.

• Snack on sunflower and pumpkin seeds — the zinc content may reduce cravings by blocking taste enzymes.

• Eat plenty of oats. Studies show that oats diminish cravings.

• Drink calming herbal teas to soothe your nerves.

Healing smoothies

• Beta Blast

• Brocco-Carrot

• C-Blitz

• Green Energy

• Orange Zinger

Urinary tract infections

URINARY TRACT INFECTIONS CAN BE CAUSED BY YEAST OR bacteria. The infection can then pass into the bladder. Cystitis, an inflammation of the bladder, is caused when yeast or bacteria settle into the irritated tissue of the bladder. It is characterized by frequent, painful urination.

HEALING FOODS

Fruits and vegetables

blueberries, cranberries, lemons, watermelon, carrots, celery, fennel, onions, parsnips, turnips

Herbs

buchu, cinnamon, coriander, cumin, dandelion leaf, echinacea, fennel seeds, garlic, marshmallow root, slippery elm bark powder, stinging nettle, yarrow*

Other

pumpkin seeds, yoghurt with active bacterial cultures, barley

* Do not take yarrow if you are pregnant.

What to do

Maximize

• Liquid intake (drink 8 to 10 cups water, vegetable juice and/or herbal tea daily) to dilute and wash out bacteria

• Unsweetened cranberry and blueberry juices to prevent bacteria from adhering to the bladder wall

• Onions and garlic, which are antibacterial. Raw garlic is best. Add it to main dishes, sauces, dips and smoothies; add freshly crushed to salads and vegetables; or chop into pieces small enough to swallow

• Antibacterial herbs (buchu, yarrow) to soothe the bladder and herbs that promote urination (marshmallow root, buchu, dandelion leaf)

Minimize

• Meat (replace with vegetable protein, such as that found in tofu, or legumes and rice)

• Alcohol, sugar and artificial food additives, which irritate an inflamed bladder

• Refined sugar and flour

• Dairy products

Eliminate

• Caffeine (found in coffee, black and green tea, chocolate and soft drinks)

Healing smoothies

• Blue Water

• Cran-Orange

• Healthy Bladder Blitz

• Watermelon

Uterine fibroids

UTERINE FIBROIDS ARE BENIGN GROWTHS THAT ARE STIMULATED by estrogen. They can cause pain, heavy menstrual bleeding, anemia and bladder problems. With the drop in estrogen that occurs at menopause, fibroids usually shrink. Plenty of exercise to improve pelvic circulation is helpful.

HEALING FOODS

Fruits and vegetables

apples, beets, carrots, celery, leafy greens, watercress

Herbs

burdock root, chasteberry, cinnamon, dandelion leaf and root, garlic, ginger, red clover, red raspberry leaf, stinging nettle, yarrow*, yellow dock

Other

kelp, tofu, whole grains

* Do not take yarrow if you are pregnant.

What to do

Maximize

• Sea herbs to reduce fibroid growth

• Fibre from fresh fruits and vegetables and whole grains to improve the elimination of toxins

• Hormone-balancing herbs (chasteberry), liver-supporting herbs (dandelion root, burdock root, milk thistle seed) and vegetables (beets, carrots)

• Organic foods

Eliminate

• Caffeine (found in coffee, black and green tea, chocolate and soft drinks), which increases estrogen levels

• Fried foods, margarine and oils (except extra-virgin olive oil)

• Alcohol

Artificial food additives, preservatives and colourings, which contribute to the accumulation of toxins and hormone imbalance

Other recommendations

• Correct anemia if present (see Anemia).

• Correct constipation if present (see Constipation).

Healing smoothies

• Apple Pie

• Beet (add one 1 cm long piece of peeled ginger)

• Spiced Carrot

Varicose veins & hemorrhoids

VARICOSE VEINS DEVELOP IN THE LEGS WHEN THERE IS A restriction in blood flow to the heart, causing blood to pool and stretch the veins. Age and genetic predisposition are factors. Possible causes include heart-valve damage, which alters the flow of blood; high blood pressure, which causes blockage; blood-flow restriction (from tight clothing); excess weight; and lack of exercise. The risk increases during pregnancy and with age. Keep veins in good shape with a diet full of natural foods.

Hemorrhoids are varicose veins around the anus. They may be caused by constipation, pregnancy, obesity, lack of exercise or standing for long periods of time, all of which put extra pressure on the perineal area.

HEALING FOODS

Fruits and vegetables

berries (blueberries, strawberries, raspberries, blackberries), cherries, citrus fruits, pears, red grapes, broccoli, cabbage, leafy greens, onions, watercress

Herbs

alfalfa, burdock seed and root, cayenne, dandelion leaf and root, garlic, ginger, horse chestnut, parsley**, witch hazel, yarrow*

Other

buckwheat, dulse, kelp, legumes, nuts, oats, extra-virgin olive oil, soy products, seeds (flax, sunflower, pumpkin, sesame), wheat germ, whole grains

** If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Foods that are high in vitamin E (whole grains, wheat germ, legumes, nuts, seeds, leafy greens, sea herbs, soy products) to improve circulation

• Foods that are high in vitamin C (citrus fruits, red and green bell peppers, berries, leafy greens) to strengthen blood vessels

Other recommendations

• Remedy constipation (see Constipation), which worsens hemorrhoids.

• Eat oily fish (salmon, sardines, mackerel, tuna) two or three times a week to provide essential fatty acids, which maintain elasticity of veins and help circulation.

• Exercise daily, according to your fitness level.

• Avoid hot baths, which relax the veins, or tone the veins immediately afterward by rinsing your legs with cold water and wiping gently with witch hazel.

• Do not massage varicose veins.

• Avoid standing for long periods of time.

• Raise feet whenever possible.

Healing smoothies

• Berry Best

• Berry Fine Cocktail

• C-Blend

• C-Blitz

• C-Green

• Cherry Sunrise

• Orange Zinger

• Real Raspberry

• Sea-Straw

• Spa Special (use a recommended herb instead of milk thistle)

• Sunrise Supreme

Water retention

Oedema

WATER RETENTION CAN BE A SYMPTOM OF A SERIOUS condition, such as high blood pressure, heart disease, kidney disease or liver disease. Or it may simply be the result of medications, poor circulation, allergies, anemia or protein deficiency. Consult with your health-care practitioner to determine the cause.

Cases of water retention in the late stages of pregnancy must always be referred to a doctor. Strong diuretics and water-loss diets can reduce water retention in the short term but may result in kidney damage over the long term. Water retention can result from too much (or too little) dietary protein, insufficient water intake or as a side effect of premenstrual syndrome (PMS) or menopause. Consult with your health-care practitioner in all cases of water retention.

HEALING FOODS

Fruits and vegetables

blueberries, cantaloupe, grapes, strawberries, watermelon, asparagus, beets, broccoli, cabbage, carrots, celery, corn, cucumbers, leafy greens, squash, watercress

Herbs

burdock leaf, root and seeds; dandelion leaf and root; garlic; parsley*; stinging nettle

Other

adzuki beans and other legumes, fish oils, whole grains

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

What to do

Maximize

• Water intake (drink at least eight large glasses daily)

• Raw fruits and vegetables

Minimize

• Table salt, sea salt, soy sauce and salted snacks, which can cause water retention

• Tea and coffee, which are strong diuretics that can cause kidney strain if used excessively

Eliminate

• Food allergies and intolerances (see Appendix A: Food allergies). Dairy products and wheat can cause water retention

• Sugar

• Refined flour

Other recommendations

• Exercise daily, according to your fitness level, to improve circulation and reduce water retention.

• Use stronger diuretics (parsley*, celery) only occasionally.

• Include tonic diuretics (dandelion root, stinging nettle, asparagus, corn, grapes, cantaloupe, cucumbers, watermelon) regularly in your diet. The herbs can be made into teas, which can be used as liquid bases of smoothies.

Healing smoothies

• Berry Best

• Blue Water

• Brocco-Carrot

• C-Green

• Diuretic Tonic

• Popeye’s Power

Ingredient

profiles

Use the Glossary

• If you come across terms in this section that you don’t understand, consult the Glossary.

Herb profiles

Alfalfa

Medicago sativa

A hardy perennial easily grown.

Parts used

Leaves, flowers and sprouted seeds.

Healing properties

Actions: Tonic, nutritive, lowers blood cholesterol, antianemia.

Uses: Alfalfa is a cell nutritive and overall tonic for the body. It promotes strong teeth, bones and connective tissues. Alfalfa is one of the best sources of chlorophyll, which stimulates new skin growth; heals wounds and burns; diminishes the symptoms of arthritis, gout and rheumatism; lowers blood cholesterol level; reduces inflammation; and improves the body’s resistance to cancer.

Caution

Alfalfa seeds and sprouts are rich in the amino acid canavanine, which can contribute to inflammation in rheumatoid arthritis, systemic lupus erythematosus and other rheumatoid and inflammatory conditions. Alfalfa leaves are not a source of canavanine and can be used for inflammatory and rheumatic conditions.

Availability

Whole or cut dried leaves are available in alternative/health stores. Sprouted seeds are readily available in supermarkets.

How to use in smoothies

Fresh sprigs: Wash, pat dry and remove leaves and flowers from stem. Use leaves and flower petals; discard stem and green flower centre. Use 1 tbsp for each smoothie recipe.

Dried leaves and flowers: Crush dried leaves and flowers to a fine powder. Use up to 1 tbsp per smoothie.

Infusion: In a teapot, pour ¼ cup boiling water over 2 tbsp chopped fresh leaves (or 2 tsp powdered dried leaves). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 1 tsp tincture to each smoothie recipe.

Healing smoothies

• Aspirin in a Glass

• Good Health Elixir

Astragalus

Astragalus membranaceus

A hardy shrub-like perennial native to eastern Asia but grown in temperate regions.

Parts used

Root.

Healing properties

Actions: Immunostimulant, antimicrobial, cardiotonic, diuretic, promotes tissue regeneration.

Uses: Used throughout Asia as a tonic, astragalus is a powerful immune-system stimulator for virtually every kind of immune-system activity. It has also been shown to alleviate the adverse effects of steroids and chemotherapy on the immune system, and can be used during traditional cancer treatment.

Availability

While more and more herb farms are growing this exceptional medicinal herb, the most-reliable sources for the dried root are Asian herb stores in large urban areas. However, alternative/health stores carry cut or ground dried astragalus, as well as the tincture form.

How to use in smoothies

Ground dried root: Add 1 tsp to each 1 cup of smoothie.

Decoction: In a small saucepan, combine ¼ cup boiling water with 2.5 cm slice dried root (or 1 tsp chopped dried root). Cover and simmer for 10 minutes. Remove from heat; steep for 10 minutes. Strain, discard root and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 10 to 20 drops tincture to each 1 cup of smoothie.

Healing smoothies

• Herb-eze

Basil

Oscimum basilicum

A bushy annual with large, waxy, deep green leaves and small tubular flowers on long spikes.

Parts used

Leaves and flowering tops.

Healing properties

Actions: Antispasmodic, soothing digestive, antibacterial, antidepressant, adrenal gland stimulant.

Uses: Indigestion, nervous tension, stress, tension headaches.

Availability

Fresh sprigs are sold in season at farmer’s markets and supermarkets. Sifted chopped dried leaves are available at natural-food stores.

How to use in smoothies

Fresh leaves: Use 1 to 3 leaves for each 1 cup of smoothie. Wash, pat dry and strip leaves off stem. Discard stem and roughly chop leaves before adding to the blender.

Healing smoothies

• Anti-Depression Tonic

• Pear Basil Raspberry

Black Cohosh

Cimicifuga racemosa

A tall, wild woodland perennial with broad leaves and spikes of fragrant white flowers.

Parts used

Root and rhizome.

Healing properties

Actions: Antirheumatic, antispasmodic, mild pain reliever, estrogenic, sedative, anti-inflammatory, uterine stimulant.

Uses: A bitter, tonic herb that soothes aches and pains, black cohosh is used to treat rheumatoid arthritis, sciatica, bronchial spasms, menstrual cramps, menopausal problems, and labour and postpartum pains.

Caution

Do not take black cohosh if you are pregnant or breastfeeding unless otherwise advised by your health-care practitioner. Excessive doses can cause headaches.

Availability

Seeds, rootlets and plants are available for growing. Dried roots and tinctures are available at alternative/health stores.

How to use in smoothies

Decoction: In a small saucepan, combine ¼ cup boiling water with ½ tsp chopped or ground dried root. Cover and simmer for 10 minutes. Remove from heat; steep for 10 minutes. Strain, discard root and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 8 drops tincture to each 1 cup of smoothie.

Note: Do not add to smoothies more than once a day.

Healing smoothies

• Cramp Crusher

• Pain Reliever

Borage

Borago officinalis

A self-seeding annual with a branching, hollow stem that supports alternating long oval leaves. Small blue star-shaped flowers hang in wide, drooping clusters. The whole plant is covered with prickly silver hairs.

Parts used

Leaves and flowering tops.

Healing properties

Actions: Adrenal gland restorative, expectorant, increases milk in breastfeeding.

Uses: Coughs, depression, stress, to strengthen adrenal glands after treatment with corticosteroid drugs.

Caution

Borage leaves contain very small amounts of pyrrolizidine alkaloids, which can be toxic to the liver but are considered safe for occasional use under the supervision of a qualified health-care practitioner.

Availability

Easy to grow in containers or gardens, fresh borage is not readily available to purchase. Dried leaves are sometimes available in natural-food stores. Use fresh whenever possible, as dried leaves have lost most of their medicinal effectiveness.

How to use in smoothies

Fresh sprigs: Use half to 1 whole leaf and up to 4 fresh flowers. Wash, pat dry and strip leaves and flowers off stem. Discard stem and chop leaf and flowers before adding to the blender.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh leaves. Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Courage

Buchu

Barosma betulina

A small green shrub native to South Africa. Plants in this genus have attractive flowers and aromatic bright green ovate leaves that make them popular as ornamentals.

Parts used

Leaves.

Healing properties

Actions: Diuretic, urinary antiseptic.

Uses: Used to treat urinary disorders, such as painful urination, cystisis, prostatitis and urethritis. Research indicates that buchu contains properties that block ultraviolet light, which could be helpful in skin preparations.

Availability

Dried leaves and tinctures are available in alternative/health stores.

How to use in smoothies

Ground dried leaves: Use 1 tsp ground dried leaves for each smoothie recipe. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tsp chopped or ground dried leaves. Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 20 to 40 drops tincture to each 1 cup of smoothie.

Healing smoothies

• Healthy Bladder Blitz

Burdock

Arctium lappa

A hardy biennial that produces fruiting heads covered with hooked burrs that catch on clothing and animal fur. Due to its wide availability in rural and urban waste areas, burdock can be easily foraged. Avoid collecting it from roadsides, ditches, streams close to field runoff, or other areas likely to be polluted by car exhaust or chemical runoff.

Parts used

Root, stalk, leaves and seeds.

Burdock Leaf

Healing properties

Actions: Mild laxative, diuretic.

Uses: Leaves may be used in the same way that the root is (see Burdock Root), though they are less effective.

Availability

Dried leaves and tinctures are available in alternative/health stores.

How to use in smoothies

Fresh leaves: Use 1 tbsp chopped fresh leaves in any smoothie recipe. Add to other ingredients before blending.

Dried leaves: Crush to a fine powder. Use 1 to 2 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh leaves (or 1 tsp chopped or ground dried leaves). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 10 to 40 drops tincture to each 1 cup of smoothie.

Healing smoothies

• Diuretic Tonic

Burdock Root

Healing properties

Actions: Mild laxative, antirheumatic, antibiotic, diaphoretic, diuretic, skin and blood cleanser, soothing demulcent, tonic, soothes kidneys, lymphatic cleanser.

Uses: Burdock root is used as a cleansing, eliminative remedy. It helps remove toxins that cause skin problems (including eczema, acne, rashes and boils), digestive sluggishness and arthritis pain. It supports the liver, lymphatic glands and digestive system.

Availability

Dig roots in the wild in the autumn. Scrub and chop, then dry for storage. Chopped dried root and tinctures are available in alternative/health stores.

How to use in smoothies

Fresh root: Scrub, coarsely chop and add to other ingredients before blending. Use 1 tbsp chopped fresh root for each 1 cup of smoothie.

Dried root: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Decoction: In a small saucepan, gently simmer 1 tsp dried root in ¼ cup water for 15 minutes. Strain, discard root and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 10 to 20 drops tincture to each 1 cup of smoothie.

Healing smoothies

• Gout Gone

• Psoria-Smoothie

Burdock Seeds

Healing properties

Actions: Antipyretic, anti-inflammatory, antibacterial, reduce blood sugar level.

Uses: Lymphatic cleanser, soothing demulcent, tonic, soothe kidneys.

Availability

Seeds can be gathered easily in the wild in late summer and early autumn (see Burdock). They are not always available in alternative/health stores, but burdock tinctures are.

How to use in smoothies

Infusion: In a teapot, pour ¼ cup boiling water over 1 tsp bruised fresh or dried seeds. Cover and steep for 10 minutes. Strain, discard seeds and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 10 to 40 drops tincture to each 1 cup of smoothie.

Healing smoothies

• Teenage Tonic

Calendula

(Pot Marigold)

Calendula officinalis

A prolific annual, with bright yellow to orange marigold-like flowers.

Parts used

Petals.

Healing properties

Actions: Astringent, antiseptic, antifungal, anti-inflammatory, heals wounds, menstrual regulator, stimulates bile production.

Uses: Calendula acts as a digestive aid and general tonic. It improves menopausal problems, menstrual pain, gastritis, peptic ulcers, gallbladder problems, indigestion and fungal infections.

Availability

Whole dried flower heads are available in alternative/health stores.

How to use in smoothies

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp fresh petals (or 1 tsp dried petals). Cover and steep for 10 minutes if using dried petals, or 15 minutes if using fresh. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 5 to 20 drops tincture to each 1 cup of smoothie.

Healing smoothies

• Peptic Tonic

• Teenage Tonic

Cardamom

Elettaria cardamomum

A rhizomatous perennial with large lanceolate leaves originally from the Indian rainforests. For centuries it has been exported to Europe, mainly for its fragrance. When coaxed into bloom, the flowers are white with dark pink–striped lips.

Parts used

Seeds.

Healing properties

Actions: Antispasmodic, carminative, digestive stimulant, expectorant.

Uses: A pungent herb with stimulating, tonic effects that work best on the digestive system, cardamom relaxes spasms, stimulates appetite and relieves flatulence.

Availability

Whole or ground dried seeds are widely available in supermarkets and natural-food stores.

How to use in smoothies

Ground dried seeds: Add 1 tsp ground dried seeds to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tsp lightly crushed dried seeds. Cover and steep for 10 minutes. Strain, discard seeds and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Digestive Drink

Catnip

Nepeta cataria

A hardy perennial — and a favourite of cats — with erect branched stems that bear gray-green toothed ovate leaves and whorls of white tubular flowers.

Parts used

Leaves, stems and flowers.

Healing properties

Actions: Antispasmodic, astringent, carminative, diaphoretic, cooling, sedative.

Uses: Catnip lowers fever, relaxes spasms, increases perspiration and is often taken at night to ensure sleep. It is also used for diarrhoea, stomach upsets, colic, colds, flu, inflammation, pain and convulsions. It is especially useful for lowering children’s fevers.

Availability

Catnip is easily grown, but dried leaves, stems and flowers are available in natural-food stores.

How to use in smoothies

Fresh sprigs: Use 2 or 3 leaves for each 1 cup of smoothie. Wash, pat dry and strip leaves and flowers from stem. Discard stem and coarsely chop leaves and flowers.

Dried leaves and flowers: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh catnip (or 1 tsp chopped or ground dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Sleepytime Smoothie

Cayenne

Capsicum annuum and Capsicum frutescens

A tropical perennial grown as an annual in temperate zones (see also Chilli Peppers). Although many varieties of chilli peppers are used in cooking to add flavour and heat, the cayenne pepper is also used frequently as an herb because of its healing powers.

Parts used

Red pepper fruit.

Healing properties

Actions: Stimulant, tonic, carminative, diaphoretic, rubefacient, antiseptic, antibacterial.

Uses: Cayenne stimulates blood circulation, purifies the blood, promotes fluid elimination and sweating, and is most often used as a stimulating nerve tonic. Applied externally, over-the-counter creams and ointments that contain active capsaicin extract are often effective in relieving the pain of osteoarthritis, rheumatoid arthritis and shingles, as well as the burning pain in the toes, feet and legs caused by diabetic neuropathy and fibromyalgia.

Caution

Cayenne contains an irritating compound that, when applied externally, heals inflammations on unbroken skin by bringing blood to the surface. If used on broken skin, cayenne will irritate the wound and not be as effective. Natural-medicine practitioners often advise that capsicum not be taken internally in cases of chronic inflammation of the intestinal tract, such as in irritable bowel syndrome, ulcerative colitis and Crohn’s disease. It should be used sparingly during pregnancy.

Availability

Fresh whole cayenne peppers are available in markets, supermarkets and natural-food stores. Dried whole cayenne peppers and ground cayenne pepper are widely available.

How to use in smoothies

Use fresh or reconstituted dried cayenne peppers, ground dried cayenne pepper or canned cayenne peppers in smoothies. If unavailable, whisk in a drop of hot pepper or jerk sauce. Taste and add more if desired.

Fresh pepper: Wash and handle carefully and wash hands thoroughly after handling, as capsaicin will irritate the skin and is very painful if it gets into the eyes or nasal passages or onto lips. Remove and discard stem, ribs and seeds. When first using cayenne peppers, add half of the recommended amount to the blender after all other ingredients have been pureed. Taste and add more if desired.

Ground dried pepper: Add to ¼ tsp ground dried cayenne pepper to other ingredients before blending. Gradually add more (up to 1 tsp) if taste allows.

Healing smoothies

• Hot Flu Toddy

• Migraine Tonic

• Pain Reliever

Celery Seeds

Apium graveolens

A biennial with a bulbous, fleshy root and thick, grooved stems. Although the stalk, leaves and, sometimes, the seeds are used in cooking (see Celery and Celeriac), it is the seeds collected from wild celery that are used for medicinal purposes.

Parts used

Seeds.

Healing properties

Actions: Anti-inflammatory, antioxidant, carminative, sedative, urinary antiseptic.

Uses: Celery seeds are an aromatic, tonic herb that relieves muscle spasms and are used to treat gout, inflammation of the urinary tract, cystitis, osteoarthritis and rheumatoid arthritis.

Caution

Do not use celery seeds if you are pregnant.

Availability

Purchase celery seeds from herbalists or natural-food stores only.

How to use in smoothies

Dried seeds: Crush to a fine powder. Use ¼ tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over ¼ tsp lightly crushed dried seeds. Cover and steep for 10 minutes. Strain, discard seeds and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Muscle Relief

• Turmeric Cocktail

Chamomile

See German Chamomile

Chasteberry

Chaste Tree

Vitex agnus-castus

A deciduous aromatic shrub or small tree native to southern Europe that grows in temperate climates. Chaste trees bear palmate leaves, small lilac-scented tubular flowers and fleshy red-black fruits.

Parts used

Berries.

Healing properties

Actions: Balances female sex hormones by acting on the anterior pituitary gland.

Uses: Premenstrual syndrome (PMS), painful menstruation (dysmenorrhea), menopausal symptoms.

Caution

Do not take chasteberry with drugs that contain progesterone.

Availability

Dried berries and tinctures are available in alternative/health stores.

How to use in smoothies

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp lightly crushed fresh chasteberries (or 1 tsp lightly crushed dried). Cover and steep for 10 minutes. Strain, discard berries and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 10 to 20 drops tincture to each 1 cup of smoothie.

Healing smoothies

• Woman’s Smoothie (add 1 tsp crushed dried chasteberries to the other herbs in Step 1)

Chickweed

Stellaria media

A low, spreading annual with diffusely branched stems, ovate leaves and white star-shaped flowers.

Parts used

Roots, leaves, flowers and stems.

Healing properties

Actions: Anticancer, anti-inflammatory, antirheumatic, astringent, heals wounds, demulcent.

Uses: Chickweed is used internally to treat rheumatism, constipation, mucus in the lungs, coughs, colds, tumors and blood disorders. It is used externally to treat eczema, psoriasis and other skin conditions.

Availability

Dried aerial parts (stem, leaves and flowers) and roots are available in health- and natural-food stores.

How to use in smoothies

Fresh sprigs: Use 1 or 2 leaves and/or flowers in each smoothie recipe. Wash, pat dry and strip leaves and flowers off stem. Discard stem and coarsely chop leaves and flowers before blending.

Dried leaves and flowers: Crush to a fine powder. Use 2 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 2 tbsp chopped fresh leaves, flowers or stems (or 2 tsp chopped or ground dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Add 1 or 2 chopped fresh leaves and/or flowers to any smoothie recipe

Cinnamon

Cinnamomum zeylanicum

The dried smooth inner bark of a cultivated laurel-like tree that grows in the hot, wet tropical regions of India, Brazil, the East and West Indies, and islands in the Indian Ocean.

Parts used

Bark.

Healing properties

Actions: Carminative, diaphoretic, astringent, stimulant, antimicrobial.

Uses: Cinnamon is a warming carminative used to promote digestion and relieve nausea, vomiting and diarrhoea. It is used for upset stomach and to treat irritable bowel syndrome . Recent research has shown that cinnamon helps the body use insulin more efficiently, which may be helpful in the management of diabetes.

Availability

Dried rolled sticks are sold in 5 to 45 cm lengths. Powdered cinnamon and ground cinnamon, which is coarser, are widely available.

How to use in smoothies

Ground: Add up to ½ tsp ground cinnamon to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tsp ground cinnamon (or one 2.5 cm long stick cinnamon, broken into pieces). Cover and steep for 10 minutes. Strain, discard stick (if using) and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Digestive Drink

• Flu Fighter #2

• Gas Guzzler

• Hot Flu Toddy

Clove

Syzygium aromaticus

The pink unopened flower buds of an evergreen tree native to Indonesia that’s now grown in Zanzibar, Madagascar, the West Indies, Brazil, India and Sri Lanka.

Parts used

Dried buds.

Healing properties

Actions: Antioxidant, anesthetic, antiseptic, anti-inflammatory, anodyne, antispasmodic, carminative, stimulant, antiemetic, antihistamine, warming.

Uses: Cloves are used to treat asthma, bronchitis, nausea, vomiting, flatulence, diarrhoea and hypothermia. Some studies indicate that cloves may have anticoagulant properties and may stimulate the production of enzymes that fight cancer. Clove oil is the active ingredient in some mouthwashes, toothpastes, soaps, insect repellents, perfumes, foods and veterinary medications, as well as many over-the-counter toothache remedies.

Availability

Whole and ground dried cloves are widely available.

How to use in smoothies

Ground: Use ¼ tsp for each smoothie recipe. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over ¼ tsp lightly crushed whole cloves. Cover and steep for 10 minutes. Strain, discard cloves and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Digestive Drink

• Herb-eze

Coriander Seeds

Coriandrum sativum

A hardy annual with slender, erect branched stems that bear aromatic pinnate parsley-like leaves. Small flat umbels of tiny white-to-pale mauve flowers yield round green berries (seeds) that ripen to a brownish yellow.

Parts used

Seeds.

Healing properties

Actions: Soothing digestive, appetite stimulant, improve digestion and nutrient absorption.

Uses: Digestive problems, flatulence.

Availability

Dried seeds are readily available in natural-food stores and Indian markets.

How to use in smoothies

Dried seeds: Crush to a powder. Add ½ tsp to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tsp lightly crushed dried seeds. Cover and steep for 10 minutes. Strain, discard seeds and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Cumin

Cuminum cyminum

A slender annual with dark green leaves found wild from the Mediterranean to Sudan in Africa and in central Asia. Umbels of tiny white or pink flowers are followed by bristly oval seeds.

Parts used

Seeds.

Healing properties

Actions: Stimulant, soothing digestive, antispasmodic, diuretic, increases milk in breastfeeding.

Uses: Indigestion, flatulence.

Availability

Dried seeds are readily available in natural-food stores and Indian markets.

How to use in smoothies

Dried seeds: Crush to a powder. Add ½ tsp to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over ½ tsp lightly crushed dried seeds. Cover and steep for 10 minutes. Strain, discard seeds and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Gas Guzzler

Dandelion

Taraxacum officinale

A hardy herbaceous perennial.

Parts used

Roots, stems, leaves and flowers.

Dandelion Leaf

Healing properties

Actions: Diuretic, liver and digestive tonic.

Uses: Dandelion is used for liver, gallbladder, kidney and bladder ailments, including hepatitis and jaundice. It is also used as a diuretic. The leaves are used specifically to support the kidneys.

Availability

Whole plants are easily foraged from spring through fall. Look for fresh leaves in some supermarkets, farmer’s markets and natural-food stores; chopped dried leaves are available in natural-food stores.

How to use in smoothies

Fresh leaves: Wash, pat dry and roughly chop before adding to the blender. Use 1 to 2 tbsp in each smoothie recipe.

Dried leaves: Crush to a powder. Use 1 tsp for each smoothie recipe. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup (boiling water over 1 tbsp chopped fresh dandelion leaves (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Diuretic Tonic

Dandelion Root

Healing Properties

Actions: Liver tonic, promotes bile flow, diuretic, mild laxative, antirheumatic.

Uses: Dandelion is used for liver, gallbladder, kidney and bladder ailments, including hepatitis and jaundice. It is also used as a diuretic. The root is used specifically to support the liver.

Availability

Dig fresh roots in the autumn. Chopped dried roots and tinctures are available in alternative/health stores.

How to use in smoothies

Fresh root: Scrub, chop and add 1 tsp to other ingredients before blending.

Dried root: Crush to a fine powder.

Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Decoction: In a small saucepan, gently simmer 1 tsp chopped dried root in ¼ cup water for 10 minutes. Strain, discard root and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 1 tsp tincture to each 1 cup of smoothie.

Healing smoothies

• Popeye’s Power

• Teenage Tonic

Dill

Anethum graveolens

A tall top-heavy annual with a long hollow stem growing out of a spindly taproot. Terminal flower heads, which grow out of the top of the stem, appear in a wide, flat umbel of numerous yellow flowers. Branches along the stem support feathery blue-green leaflets.

Parts used

Seeds.

Healing properties

Actions: Soothing digestive, antispasmodic, increases milk in breastfeeding.

Uses: Flatulence, infant colic, bad breath.

Availability

Easy to grow, dill seeds can be harvested from late summer through early fall. Dried seeds are readily available in natural-food stores and supermarkets.

How to use in smoothies

Dried seeds: Crush to a powder. Add ½ tsp to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tsp lightly crushed dried seeds. Cover and steep for 10 minutes. Strain, discard seeds and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Turmeric Cocktail

Echinacea

Echinacea angustifolia, E. pallida and E. purpurea

A hardy perennial also known as coneflower, with bright purple petals surrounding a brown cone.

Parts used

Leaves, seeds, flowers, roots, stems.

Healing properties

Actions: Immune modulating, anti-inflammatory, antibiotic, antimicrobial, antiseptic, analgesic, antiallergenic, lymphatic tonic.

Uses: Echinacea is used clinically to prevent and treat infections in the respiratory, urinary and digestive systems. It is useful in chronic candida and sinus infections and to support the health of patients undergoing chemotherapy. Externally, echinacea speeds healing of skin infections and wounds. Evidence shows that echinacea is effective because it increases the activity of phagocytes, which play an important role in preventing and overcoming bacterial, viral and fungal infections. Test-tube studies of its antiviral properties indicate that the above ground parts of E. purpurea may be effective in inhibiting the viruses that cause herpes, influenza and polio. The roots of E. angustifolia, E. pallida and E. purpurea may be effective in defending the body against the herpes simplex and influenza viruses.

Availability

Whole or chopped dried root, stems and leaves are available in alternative/health stores. Echinacea is also available in tincture and tablet form.

How to use in smoothies

Decoction: In a small saucepan, gently simmer 1 tsp chopped dried root in ¼ cup water for 10 minutes. Strain, discard root and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add ½ tsp tincture to each 1 cup of smoothie.

Healing smoothies

• Flu Fighter #2

Elder

Sambucus nigra

A fast-growing hardy perennial shrub.

Parts used

Bark, flowers and berries.

Healing properties

Actions: (Flowers) Expectorant, reduce phlegm, circulatory stimulant, diaphoretic, diuretic, topically anti-inflammatory. (Berries) Diaphoretic, diuretic, laxative. (Bark) Purgative, large doses are emetic, diuretic.

Uses: Elderflowers can be taken early in allergy season to strengthen the upper respiratory tract and help prevent hay fever. Elderberries support detoxification by promoting bowel movements, urination, sweating and mucus secretion. Elderberries are effective in combating viruses, including those that cause colds and flu.

Availability

Fresh elderberries are found in season at farmer’s markets. Dried flowers, fresh or dried berries and elder tinctures are available in alternative/health stores.

How to use in smoothies

Fresh flowers: Wash, pat dry and chop. Add 1 tbsp to other ingredients before blending.

Dried flowers: Add 1 tsp to other ingredients before blending.

Infusion, flowers: In a teapot, pour ¼ cup boiling water over 1 tbsp fresh elderflowers (or 1 tsp dried). Cover and steep for 10 minutes if using dried flowers, or for 15 minutes if using fresh flowers. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Fresh berries: Add up to ¼ cup fresh elderberries to other ingredients before blending.

Infusion, berries: Pour ¼ cup boiling water over 1 tbsp fresh elderberries (or 1 tsp lightly crushed dried elderberries). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 1 tsp tincture to each 1 cup of smoothie.

Healing smoothies

• Hot Flu Toddy

Evening Primrose

Oenothera biennis

An erect biennial with a rosette of basal leaves. In summer, yellow flowers open at night. Downy pods that contain tiny black seeds follow blooms.

Parts used

Seed oil.

Healing properties

Actions: Anticoagulant, anti-inflammatory, improves blood circulation, nutritive, the essential fatty acids in the seed oil help repair tissues.

Uses: Acne, anxiety, arthritis, asthma, breast tenderness, diabetes, dry skin, eczema, hangover, inflammation, high blood pressure, hyperactivity in children, migraines, multiple sclerosis, premenstrual syndrome.

Availability

Evening primrose oil is widely available in gel capsule form and sometimes in bulk in natural-food stores.

How to use in smoothies

Oil: If using capsules, slit open and collect oil in a measuring spoon. Add 1 tsp oil to other ingredients before blending.

Healing smoothies

• Psoria-Smoothie

• The Regular

Fennel Seeds

Foeniculum vulgare

The fennel plant looks like a larger version of dill. Stout, solid stems support bright yellow, large umbel clusters of flowers. Thread-like, feathery green leaves alternately branch out from joints on the stem. Flowers appear in summer, followed by gray-brown seeds, which are used for medicinal purposes.

Parts used

Seeds.

Healing properties

Actions: Soothing diuretic, anti-inflammatory, antispasmodic, soothing digestive, increases milk in breastfeeding, mild expectorant.

Uses: Indigestion, flatulence, increases milk in breastfeeding, relieves colic in babies when taken by nursing mother. Fennel seed infusion is safe to treat colic and coughs in babies and children.

Caution

Avoid large doses if you are pregnant, as fennel seeds are a uterine stimulant.

Availability

Fennel grows wild in Mediterranean Europe and Asia and has become naturalized in many other parts of the world, where the fleshy bulb is harvested and used as a vegetable . Harvest seeds in late summer and early autumn. Dried seeds are readily available in natural-food stores and supermarkets.

How to use in smoothies

Dried seeds: Crush to a powder. Add ¼ tsp to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over ¼ to ½ tsp lightly crushed dried seeds. Cover and steep for 15 minutes. Strain, discard seeds and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Anise Anise

• Aspirin in a Glass

• Digestive Drink

• Gas Guzzler

• Gout Gone

• Psoria-Smoothie

Fenugreek

Trigonella foenum-graecum

Grown as a fodder crop in southern and central Europe, fenugreek is widely naturalized from the Mediterranean to southern Africa to Australia. This annual has aromatic trifoliate leaves and solitary or paired yellow-white flowers, followed by beaked pods with yellow-brown seeds.

Parts used

Aerial parts (stem, leaves and flowers) and seeds.

Healing properties

Actions: Expectorant, soothing digestive, protects intestinal surfaces, reduces blood sugar level, increases milk in breastfeeding.

Uses: Bronchitis, coughs, diabetes, diverticular disease, ulcerative colitis, Crohn’s disease, menstrual pain, peptic ulcers, stomach upsets.

Availability

Dried seeds are available in natural-food stores.

How to use in smoothies

Decoction: In a small saucepan, gently simmer 1 to 2 tsp lightly crushed dried seeds or aerial parts (stem, leaves and flowers) in 1 cup water for 10 minutes. Strain, discard solids and let cool. Use to replace up to 1 cup liquid in smoothie recipes.

Feverfew

Tanacetum parthenium

A perennial that appears throughout northern temperate regions. Bright green oblong leaves contain pungent volatile oils that may cause unpleasant reactions if handled or consumed in excess. Flowers are small and daisy-like.

Parts used

Leaves.

Healing properties

Actions: Anti-inflammatory, vasodilator, digestive.

Uses: Prevention of migraine headaches, inflammatory arthritis, menstrual pain.

Caution

Do not take feverfew if you are pregnant, since it stimulates the uterus. Fresh leaves may cause mouth ulcers in sensitive people.

Availability

Easily grown, fresh leaves may be harvested from summer through late autumn. Chopped dried leaves are available in natural-food stores.

How to use in smoothies

Fresh leaves: Use 1 leaf in each smoothie recipe. Wash, pat dry and add to other ingredients before blending.

Dried leaves: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Tincture: Add 5 to 20 drops tincture to 1 cup of smoothie.

Healing smoothies

• Migraine Tonic

Garlic

Allium sativum

A hardy perennial with an onion-like bulb that’s easily grown.

Parts used

Bulb or “bud” at the root of the plant.

Healing properties

Actions: Antimicrobial, antibiotic, cardioprotective, hypotensive, anticancer, diaphoretic, anticoagulant, lowers blood cholesterol level, lowers blood sugar level, expectorant, digestive stimulant, diuretic, antihistamine, antiparasitic.

Uses: Research has shown that garlic inhibits cancer-cell formation and proliferation. It lowers total and low-density lipoprotein (LDL) cholesterol in humans and reduces blood clotting, thereby reducing the risks of blocked arteries and heart disease. Garlic is also an antioxidant and stimulates the immune system. It has strong antibiotic and anti-inflammatory properties, making it a good topical medicine. Garlic protects organs from damage inflicted by synthetic drugs, chemical pollutants and radiation.

Availability

Buy fresh whole organic bulbs at farmer’s markets and supermarkets.

How to use in smoothies

Fresh cloves: Only fresh cloves of garlic have medicinal value. Add half to 1 whole fresh clove to other ingredients before blending.

Healing smoothies

• Allium Antioxidant

German Chamomile

Matricaria recutita

A low-growing hardy annual easily grown. Flowers have daisy-like petals that surround rounded yellow centres.

Parts used

Flower heads and petals.

Healing properties

Actions: Gentle sedative, anti-inflammatory, mild antiseptic, antiemetic, antispasmodic, carminative, nervine, emmenagogue, mild pain reliever.

Uses: Anxiety, insomnia, indigestion, peptic ulcer, motion sickness, inflammation (such as gastritis) and menstrual cramps. Chamomile also reduces flatulence and gas pains.

Availability

Whole dried flower heads and tinctures are available in alternative/health stores.

How to use in smoothies

Fresh petals and flower heads: Add 1 tbsp to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp fresh flower heads (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 1 tsp tincture to 1 cup of smoothie.

Healing smoothies

• Calming Chamomile

• Hangover Remedy

• Sleepytime Smoothie

• Slippery Banana

Ginger

Zingiber officinale

A tender perennial edible rhizome native to Southeast Asia.

Parts used

Root.

Healing properties

Actions: Antinausea, relieves headaches and arthritis, anti-inflammatory, circulatory stimulant, expectorant, antispasmodic, antiseptic, diaphoretic, anticoagulant, peripheral vasodilator, antiemetic, carminative, antioxidant.

Uses: Gingerroot calms nausea and morning sickness and prevents vomiting. It is a cleansing, warming herb. Ginger stimulates blood flow to the digestive system and increases nutrient absorption. It increases the action of the gallbladder while protecting the liver against toxins and preventing the formation of ulcers. Studies show that ginger gives some relief from the pain and swelling of arthritis without side effects. Ginger is also used to control flatulence, circulation problems and impotence, and to prevent nausea after chemotherapy.

Caution

Ginger can be irritating to the intestinal mucosa and should be taken with or after meals. Ginger is contraindicated for people who are suffering from kidney disease.

Availability

Fresh gingerroot and ground dried ginger are widely available in supermarkets, Asian and Indian markets, and natural-food stores.

How to use in smoothies

Fresh root: Fresh and clean-tasting with a hot bite, ginger blends well with most fruits in smoothies. Cut one 1 cm slice of fresh gingerroot and peel (if not organic). Cut into 4 pieces and add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tsp grated peeled fresh gingerroot. Cover and steep for 10 minutes. Cool (no need to strain) and use the infusion to replace ¼ cup liquid in smoothie recipes.

Ground dried root: Add 1 tsp ground dried ginger to other ingredients before blending.

Healing smoothies

• Cramp Crusher

• Flu Fighter

• Hangover Remedy

• Hot Flu Toddy

• Migraine Tonic

• Morning After

• Slippery Banana

• Woman’s Smoothie

Ginkgo

Ginkgo biloba

A deciduous tree and one of the oldest trees to survive to the present day, ginkgo originated in central China but is often grown as an ornamental elsewhere. Light green fan-shaped leaves with two lobes turn yellow in autumn.

Parts used

Leaves.

Healing properties

Actions: Antioxidant, circulatory stimulant, increases blood flow to the brain, relieves bronchial spasms.

Uses: Asthma, tinnitus, cold hands and feet, varicose veins, hemorrhoids, headache, hangover, age-related memory loss, hearing loss, eyesight changes, Alzheimer’s disease, Raynaud’s disease, retinopathy, impotence.

Availability

Leaves can be gathered when yellow. Dried ginkgo leaves are available in natural-food stores.

How to use in smoothies

Dried leaves: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh leaves (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Liquid extract: Add 40 drops liquid extract to each 1 cup of smoothie.

Healing smoothies

• Green Energy

• Smart Smoothie

Ginseng

Siberian

Eleutherococcus senticosus

North American Panax quinquefolius

Asian

Panax ginseng

A hardy perennial native to cool wooded areas.

Parts used

Root (from plants more than four years old) and leaves (if organic).

Healing properties

Actions: Antioxidant, adaptogen, tonic, stimulant, regulates blood sugar and cholesterol levels, stimulates the immune system.

Uses: Ginseng helps the body resist and adapt to stress. It is a mild stimulant and, as a tonic, promotes long-term overall health. Along with increasing resistance to diabetes, cancer, heart disease and various infections, ginseng is also credited with improving memory, increasing fertility, protecting the liver against toxins and protecting the body against radiation. It is also used to treat impotence and depression.

Caution

Avoid ginseng if you have a fever, asthma, bronchitis, emphysema, high blood pressure or cardiac arrhythmia. Do not take ginseng if you are pregnant or if you drink coffee, and never give ginseng to a hyperactive child. Do not take continuously for a period of more than four weeks.

Availability

Whole or chopped dried root, tea, powdered and tinctures are all available in natural-food stores and Asian grocery stores. In certain areas, ginseng has been harvested to near extinction. Please do not collect it in the wild.

How to use in smoothies

Fresh root: Wash and chop one 2.5 cm long piece. Add to other ingredients before blending. Only use organic ginseng and leave the peel on.

Dried root: Grate finely. Add ¼ tsp to each 1 cup of smoothie.

Decoction: In a small saucepan, gently simmer 1 tsp chopped dried root in ¼ cup water for 10 minutes. Strain, discard root and let cool. Use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 10 to 20 drops tincture to each 1 cup of smoothie.

Healing smoothies

• Day Starter

Goldenrod

Solidago virgaurea

A perennial with upright stems, oval leaves and yellow flowers that appear in late summer. Goldenrod is indigenous to North America, with a long history of use by native peoples.

Parts used

Aerial parts (stem, leaves and flowers).

Healing properties

Actions: Anticatarrhal, anti-inflammatory, antiseptic to mucous membranes, urinary antiseptic, diuretic, diaphoretic.

Uses: Bronchitis, coughs, respiratory congestion, urethritis, tonsillitis, prostatitis, kidney and bladder problems.

Availability

Goldenrod is widely available in the wild and in waste lands. Chopped dried leaves, stems and flowers are available in alternative/health stores.

How to use in smoothies

Fresh sprigs: Use 1 sprig for each 1 cup of smoothie. Wash, pat dry and strip leaves and flowering tops off stem. Discard stem and coarsely chop leaves and flowering tops before adding to blender.

Dried leaves and flowers: Crush to a fine powder. Use ¼ to ½ tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp fresh goldenrod (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Green Tea

Camellia sinensis

Green and black tea come from a shrub or small tree indigenous to the wet forests of Asia. It is now cultivated commercially in Asia, Africa, South America and North America.

Parts used

Leaves.

Healing properties

Actions: Antioxidant, diuretic, recently found to have anticancer properties.

Uses: Cancer prevention, protection against radiation if taken daily at least a week before exposure.

Caution

Green tea contains caffeine, so minimize your intake of it if you have a health condition that is aggravated by caffeine.

Availability

Available dried in bulk in Asian grocery stores and natural-food stores, or individually wrapped in supermarkets.

How to use in smoothies

Dried leaves: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tsp dried green tea leaves. Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Green Tea

Hawthorn

Crataegus monogyna and C. oxyacanthoides

A thorny shrub found throughout northern temperate regions, hawthorn grows wild in hedgerows in Europe and the northeastern United States and Canada. Scented white flowers bear dark red oval fruit with stony pits.

Parts used

Flowering tops and fruit.

Healing properties

Actions: Heart tonic, improves coronary circulation.

Uses: Angina, hypertension, poor circulation.

Caution

Consult your health-care practitioner before taking hawthorn if you are taking other heart medications.

Availability

Dried hawthorn “berries” are available in alternative/health stores.

How to use in smoothies

Fresh berries: The pits in hawthorn berries make it difficult to remove the flesh for smoothies. If enough flesh can be separated (up to ½ cup), add to any fruit or berry smoothie for an excellent heart tonic.

Infusion: In a teapot, pour ¼ cup boiling water over 1 to 2 tsp bruised fresh or dried hawthorn blossoms or lightly crushed fresh or dried berries. Cover and steep for 10 minutes. Cool, strain and discard berries with pits (no need to strain blossoms). Use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 10 to 20 drops tincture to each 1 cup of smoothie.

Horse Chestnut

Aesculus hippocastanum

A large tree common in North America and southeastern Europe, with palmate leaves and long spikes of white flowers that appear in the spring. Globular green-brown spiny fruits replace flowers in summer.

Parts used

Bark and seeds.

Healing properties

Actions: Astringent, anti-inflammatory, circulatory tonic, strengthens and tones veins.

Uses: Varicose veins, hemorrhoids, phlebitis. Horse chestnut tea can be used externally to treat bruises and leg ulcers.

Availability

Dried bark and seeds are available in alternative/health stores.

How to use in smoothies

Infusion: In a teapot, pour ¼ cup boiling water over ½ tsp lightly crushed bark and seeds. Cover and steep for 15 minutes. Cool, strain and discard bark and seeds. Use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 30 drops tincture to each 1 cup of smoothie.

Hyssop

Hyssopus officinalis

A bushy evergreen woody perennial native to central and southern Europe, western Asia and northern Africa. The square, upright stems have linear opposite leaves and dense spikes at the tops that bear whorls of purple flowers.

Parts used

Leaves and flowering tops.

Healing properties

Actions: Antispasmodic, expectorant, diaphoretic, mild pain reliever, diuretic, antiviral against herpes simplex, reduces phlegm, soothing digestive.

Uses: Asthma, bronchitis, colds, coughs, influenza, fevers, flatulence.

Availability

Dried leaves are available in alternative/health stores.

How to use in smoothies

Fresh sprigs: Use 1 to 3 leaves per smoothie recipe. Wash, pat dry, strip leaves and flowering tops off stems (discard stems if woody) and chop before adding to the blender.

Dried leaves and flowers: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh hyssop (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Bronchial Aid

Kava Kava

Piper methysticum

An evergreen shrub grown and used in Polynesia that belongs to the pepper (Piper) genus of plants.

Parts used

Root and rhizome.

Healing properties

Actions: Antimicrobial, especially to the genitourinary system; antispasmodic; nerve and muscle relaxant; diuretic; stimulant.

Uses: Stress; anxiety; chronic fatigue syndrome; fibromyalgia; insomnia; infections of the kidneys, bladder, vagina, prostate or urethra.

Caution

Do not use kava kava if you are pregnant or breastfeeding. Consult with your health-care practitioner before taking kava kava with other drugs that act on the nervous system. Do not take for a period of more than three months unless advised to do so by your healthcare practitioner. Do not drive or operate heavy machinery while taking kava kava and do not use if you drink alcohol or take drugs that affect the liver.

Availability

Dried root and liquid extracts are available in alternative/health stores.

How to use in smoothies

Decoction: In a small saucepan, combine ½ cup boiling water with 1 tsp dried root. Cover and simmer for 10 minutes or until light brown. Cool, strain and discard root. Use part to replace ¼ cup liquid in smoothie recipes.

Liquid extract: Add ½ to 1 tsp to each 1 cup of smoothie.

Lavender

Lavandula spp

A shrub-like plant with dense, woody stems from which linear pine-like gray-green leaves grow. Whorls of tiny flowers grow on spikes that branch off the long stems.

Parts used

Leaves, stems and flowering tops.

Healing properties

Actions: Relaxant, antispasmodic, antidepressant, nervous system tonic, circulatory stimulant, antibacterial, antiseptic, carminative, promotes bile flow.

Uses: Colic, depression, exhaustion, indigestion, insomnia, stress, tension headaches.

Caution

Avoid large doses if you are pregnant because it is a uterine stimulant.

Availability

Easily grown in temperate climates. Dried flower buds are available at natural-food stores.

How to use in smoothies

Fresh sprigs: Use up to 1 tsp chopped fresh leaves and flowers per smoothie recipe. Start with a small amount because lavender has a distinctive taste. Wash, pat dry and strip leaves and flowers off stems. Discard stems and chop leaves and flowers before adding to the blender.

Dried flowers: Crush to a fine powder. Use ¼ to ½ tsp per smoothie recipe. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tsp chopped fresh lavender flowers (or ½ tsp dried). Cover and steep for 15 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Lavender Smoothie

Lemon Balm

Melissa officinalis

A bushy perennial with strongly lemon-scented opposite oval leaves that grow on thin, square stems. White or yellow tubular flowers grow in clusters at the base of the leaves.

Parts used

Leaves and flowering tops.

Healing properties

Actions: Antioxidant, antihistamine, carminative, antispasmodic, antiviral, antibacterial, nerve relaxant, antidepressant, stimulates bile flow, hypotensive.

Uses: Anxiety, depression, stress, flatulence, indigestion, insomnia.

Availability

An easily grown perennial, lemon balm leaves and flowers can be harvested from summer through autumn. Dried leaves are available in natural-food stores.

How to use in smoothies

Fresh sprigs: Use up to 3 leaves and/or flowers in each smoothie recipe. Wash, pat dry and strip leaves and flowers off stem. Discard stem and chop leaves and flowers. Add to other ingredients before blending.

Dried leaves and flowers: Crush to a fine powder. Use 1 tsp per smoothie recipe. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh leaves and flowers (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Anti-Depression Tonic

• Lavender Smoothie

• Lemon Lemon

• The Cool Down

Lemon Verbena

Aloysia triphylla

A fast-growing deciduous shrub native to South America that grows to a height of over six feet (180 cm). Long, pointed green leaves grow on erect stems that grow out of green-to-brown bark and turn woody when mature. Tiny lavender-coloured flowers grow in spikes.

Parts used

Leaves.

Healing properties

Actions: Antispasmodic, digestive.

Uses: Indigestion, flatulence.

Availability

Dried leaves may be available in natural-food stores.

How to use in smoothies

Fresh sprigs: Use up to 3 leaves in each smoothie recipe. Wash, pat dry and strip leaves off stem. Discard stem and chop leaves before adding to the blender.

Dried leaves: Crush to a fine powder. Use 1 tsp per smoothie recipe. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp bruised fresh leaves (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Lemon Lemon

Licorice

Glycyrrhiza glabra

A tender perennial native to the Mediterranean region and southwest Asia.

Parts used

Root.

Healing properties

Actions: Gentle laxative, tonic, anti-inflammatory, antibacterial, antiarthritic, soothes gastric and intestinal mucous membranes, expectorant.

Uses: Licorice root is considered one of the best tonic herbs because it provides nutrients to almost all body systems. It detoxifies, regulates blood sugar level and recharges depleted adrenal glands. It has also been shown to heal peptic ulcers, soothe irritated membranes and loosen and expel phlegm in the upper respiratory tract. It is also used to treat sore throats, urinary tract infections, coughs, bronchitis, gastritis and constipation.

Caution

Large amounts taken over long periods of time may cause fluid retention and lower blood potassium levels. Avoid if you have high blood pressure.

Availability

Whole or ground dried root is available in natural-food stores.

Note: Extracts lack the tonic action.

How to use in smoothies

Decoction: Gently simmer 1 tsp chopped dried root in ¼ cup water for 10 minutes. Cool, strain and discard root. Use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Anise Anise

• Bronchial Aid

• Flu Fighter #2

Linden Flower

Tilia x europaea

A deciduous tree with shiny dark green heart-shaped leaves and yellow-white flowers that appear in midsummer. Found throughout northern temperate regions, linden is often grown as an ornamental.

Parts used

Leaves and flowering tops.

Healing properties

Actions: Antispasmodic, diaphoretic (hot tea), diuretic (warm tea), hypotensive, relaxant, mild astringent.

Uses: Linden flower tea is a pleasant-tasting, relaxing remedy for stress, anxiety, tension headache and insomnia. It relaxes and nourishes blood vessels, making it a useful treatment for high blood pressure and heart disease. Because it promotes sweating, it is helpful in treating colds, flu and fevers. The tea can be given to children as a calming remedy or to reduce fever.

Availability

Harvest flowers early in the summer, and leaves soon afterwards, into autumn. Dried leaves and flowers are available in natural-food stores. Linden tea bags are often available in supermarkets.

How to use in smoothies

Fresh or dried leaves and flowers:

Part of linden’s actions are due to its essential oils, which are only released when exposed to heat. For this reason, fresh or dried linden is not added to smoothies except as a cooled tea (see Infusion, below).

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh or dried leaves and flowers. Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Lemon Lemon

Marshmallow

Althaea officinalis

A robust perennial with a fleshy taproot and upright stems that bear toothed oval leaves and pale pink flowers. Marshmallow is partial to wet ground and is often found in the wild in the United States, southern Canada, western Europe, central Asia and northern Africa. Hollyhock (A. rosea) is in the same genus.

Parts used

Flowers, leaves and root.

Healing properties

Actions: (Root and leaves) Soothes mucous membranes; diuretic; expectorant; soothes, cleanses and heals external wounds. (Flower) Expectorant.

Uses: The high mucilage content of marshmallow root makes it useful for soothing inflammation in the digestive tract, kidneys and bladder; peptic ulcers; ulcerative colitis; Crohn’s disease; urethritis; hiatal hernia; cystitis; diarrhoea; and gastritis. Marshmallow leaves are used to treat bronchial inflammations, such as bronchitis, and in teas for internal ulcerative conditions. Marshmallow flower is used in expectorant cough syrups.

Availability

Gather leaves and flowers from summer through autumn and harvest roots in autumn. Dried root is available in natural-food stores.

How to use in smoothies

Fresh sprigs: Use 1 or 2 leaves and/or flowers per smoothie recipe. Wash, pat dry and strip leaves and flowers off stem. Discard stem and chop leaves and flowers before adding to the blender.

Dried leaves and flowers: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh leaves and flowers (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Fresh root: Scrub and chop. Use a 1 cm piece for each 1 cup of smoothie. Add to other ingredients before blending.

Decoction: In a small saucepan, pour ¼ cup boiling water over 1 tsp chopped dried root. Cover and simmer for 10 minutes. Remove from heat; steep for 10 minutes. Cool, strain and discard root. Use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Bronchial Aid

Meadowsweet

Filipendula ulmaria

A hardy herbaceous perennial found in moist or boggy soils throughout Europe, North America and temperate Asia. Toothed pinnate leaves grow on upright stems. Creamy white almond-scented flowers appear from midsummer to early autumn.

Parts used

Aerial parts (stem, leaves and flowers).

Healing properties

Actions: Antacid, anti-inflammatory, anticoagulant, astringent, antirheumatic, diuretic, liver supportive, diaphoretic.

Uses: The anti-inflammatory and antacid actions of meadowsweet are useful in treating rheumatoid arthritis, cystitis, peptic ulcer, hyperacidity and gastric reflux. As an astringent, it is used to treat some types of diarrhoea. Meadowsweet contains salicylic acid and can be used instead of Aspirin as an anti-inflammatory. Because it protects the mucous membranes of the digestive tract, unlike Aspirin, long-term use does not cause stomach bleeding.

Availability

Harvest leaves and flowers from summer through autumn. Dried leaves and flowers are available in alternative/health stores.

How to use in smoothies

Dried leaves and flowers: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh stem, leaves and flowers (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 40 drops tincture to each 1 cup of smoothie.

Healing smoothies

• Aspirin in a Glass

Milk Thistle

Silybum marianus

One of two species in this genus (Blessed Thistle is the other), milk thistle is a stout annual or biennial with large oblong leaves and purple flowers. Black seeds, each bearing a tuft of white hairs, appear in mid- to late summer.

Parts used

Seeds.

Healing properties

Actions: Antioxidant, promotes bile production and flow, protects the liver by promoting development of new liver cells and repairing existing liver cells, detoxifies, increases milk in breastfeeding.

Uses: Milk thistle’s strong liver-protective action is important in treating diseases such as alcoholism, cirrhosis and hepatitis, as well as in chronic conditions that cause liver congestion, such as constipation, bloating and premenstrual syndrome.

Availability

Seeds may be collected in the wild in midsummer but are widely available in alternative/health stores.

How to use in smoothies

Dried seeds: Crush to a fine powder. Use 1 tbsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tsp ground dried seeds. Cover and steep for 15 minutes. Cool, strain and discard seeds. Use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 10 to 20 drops tincture to each 1 cup of smoothie.

Healing smoothies

• Spa Special

Motherwort

Leonurus cardiaca

A strong-smelling perennial found throughout temperate Europe, Asia and North America. Deeply lobed palmate leaves grow out of purple stems. Mauve-pink to white flowers grow in whorls from single stems from midsummer to mid-autumn.

Parts used

Aerial parts (stem, leaves and flowers).

Healing properties

Actions: Antispasmodic, nerve and heart sedative, hypotensive, uterine stimulant.

Uses: Motherwort has long been used to ease menstrual pain. It eases hot flashes and other menopausal symptoms, as well as the anxiety associated with premenstrual syndrome. As a heart tonic, motherwort is especially useful for palpitations and other heart conditions in which anxiety and tension play a part. Its relaxing action makes it helpful in reducing withdrawal symptoms from antidepressant drugs.

Caution

Do not take if you are pregnant or during heavy menstrual bleeding.

Availability

Gather aerial parts (stem, leaves and flowers) from midsummer to mid-autumn. Dried leaves and flowers are available in alternative/health stores.

How to use in smoothies

Fresh leaves: Use up to 3 leaves in each smoothie recipe. Wash, pat dry and strip leaves off stem. Discard stem and chop leaves before adding to the blender.

Dried leaves and flowers: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh stem, leaves and flowers (or 1 tsp dried). Cover and steep for 15 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 1 tsp tincture to each 1 cup of smoothie.

Healing smoothies

• Woman’s Smoothie

Mustard

Brassica spp

A tall hearty annual with bright green oval leaves. Yellow flowers appear in midsummer and seedpods develop in late summer to early autumn.

Parts used

Seeds (and cooked leaves; see Leafy Greens).

Healing properties

Actions: Regulates blood cholesterol, blood sugar and heartbeat; reduces flatulence.

Uses: Mustard seeds are a good source of magnesium (1 tbsp ground mustard seeds contains 33 mg of magnesium), which helps regulate cholesterol, blood sugar and heartbeat. Mustard has been used to treat asthma, bronchitis, congestion, constipation, dropsy, fever, indigestion, sore muscles and toothache. It has been found to give energy to people with chronic fatigue syndrome.

Availability

Yellow, white, black or brown dried mustard seeds are widely available in supermarkets, and plants are easy to grow from seed.

How to use in smoothies

Dried seeds: Crush to a fine powder. Use ½ tsp per smoothie recipe.

Healing smoothies

• Gas Guzzler

Nutmeg

Myristica fragrans

A bushy evergreen tree native to the tropical rain forests in the Moluccas and the Banda Islands that is now grown commercially in Asia, Australia, Indonesia and Sri Lanka. Pale yellow flowers produced in axillary clusters are followed by fleshy yellow globe- to pear-shaped fruits (generally called seeds).

Parts used

Dried kernel of the nutmeg fruit.

Healing properties

Actions: Anti-inflammatory, antispasmodic, carminative, digestive stimulant, sedative.

Uses: Colic, diarrhoea, flatulence, nausea, vomiting, muscle tension.

Caution

Do not use in medicinal doses if you are pregnant, as nutmeg has strong volatile oil components.

Availability

Whole, dried nutmeg seeds are available in natural-food stores, specialty stores and many supermarkets. Ground nutmeg is widely available.

How to use in smoothies

Dried seeds: Grate to a fine powder. Use ¼ tsp per smoothie recipe. Add to other ingredients before blending.

Healing smoothies

• Slippery Banana

Oats

Avena sativa

A grain commonly grown throughout Australia.

Parts used

All, including seeds.

Healing properties

Actions: Antioxidant, nerve restorative, antidepressant, nourishes brain and nerves, improves stamina, can increase libido if taken regularly.

Uses: Anxiety, depression, stress, withdrawal from alcohol and antidepressant drugs.

Availability

Oat seeds, oat straw and oatmeal are available at natural-food stores.

Oatmeal is available in supermarkets.

How to use in smoothies

Dried seeds, leaves and straw: Crush to a fine powder. Use 1 tsp per smoothie recipe. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tsp dried oat straw or seeds. Cover and steep for 10 minutes. Cool, strain and discard straw or seeds. Use to replace ¼ cup liquid in smoothie recipes.

Oregon Grape

Mahonia aquifolium

Also called mountain grape, Oregon grape is the state flower of Oregon. It bears holly-like leaves and bright yellow flowers that mature into grape-like berry clusters.

Parts used

Root and rhizome.

Healing properties

Actions: Laxative; blood tonic; increases bile flow; liver stimulant; digestive; antimicrobial in the digestive tract; stimulates salivary and stomach secretions, including hydrochloric acid.

Uses: Eczema, psoriasis, constipation, indigestion, liver and gallbladder problems, gum and tooth problems.

Availability

Dried root and powdered dried root are available in alternative/health stores or by mail order.

How to use in smoothies

Powdered dried root: Add ¼ to ½ tsp ground dried root to other ingredients before blending.

Decoction: In a small saucepan, combine ¼ cup boiling water and 1 tsp chopped dried root. Cover and steep for 10 minutes. Cool, strain and discard root. Use to replace ¼ cup liquid in smoothie recipes.

Parsley

Petroselinum crispum

A hardy biennial native to the Mediterranean and grown as an annual in colder climates.

Parts used

Leaves, stems and root.

Healing properties

Actions: Antioxidant, tonic, digestive, diuretic.

Uses: As a diuretic, parsley helps the body expel excess water and flush the kidneys. Always look for and treat underlying causes of water retention. Parsley is one of the richest food sources of vitamin C.

Caution

Do not take large doses of parsley if you are pregnant because it is a uterine stimulant. Parsley is also contraindicated if you are suffering from kidney inflammation.

Availability

Fresh sprigs are available in most supermarkets year-round.

How to use in smoothies

Fresh sprigs: Use 1 or 2 sprigs for each 1 cup of smoothie. Wash, pat dry and chop before adding to the blender.

Dried leaves: Add 1 tsp ground leaves to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh parsley (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Bronchial Aid

• Diuretic Tonic

• Gout Gone

• Green Tea Smoothie

• Migraine Tonic

• Morning After

Passionflower

Passiflora incarnata

A perennial climbing vine with deeply lobed leaves and showy, fragrant, white-to-purple flowers. Some 350 species of passionflower are native to the southeastern United States and Mexico. Other species grow in tropical Asia and Australia.

Parts used

Leaves and flowers.

Healing properties

Actions: Antispasmodic, mild sedative, mild pain reliever, central nervous system relaxant.

Uses: Anxiety, asthma, insomnia, restlessness, headache, Parkinson’s disease, withdrawal from antidepressant drugs and alcohol.

Availability

Passionflower can be harvested in the wild or in cultivated gardens. Dried passionflower is available in alternative/health stores.

Folklore

The distinctive flower is said to symbolize the Passion of Christ by representing the elements of the Crucifixion.

How to use in smoothies

Dried leaves and flowers: Crush to a fine powder. Use ¼ tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh passionflower (or ½ tsp dried). Cover and steep for 15 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 40 drops tincture to each 1 cup of smoothie.

Peppermint

Mentha piperita

An invasive hardy perennial native to Europe and Asia. It has aromatic bright green oval leaves on purple stems and small pink, white or purple flowers in elongated conical spikes at the tops of the stems.

Parts used

Leaves and flowers.

Healing properties

Actions: Antispasmodic, digestive tonic, antiemetic, carminative, peripheral vasodilator, diaphoretic, promotes bile flow, analgesic.

Uses: Taking peppermint before eating helps stimulate the liver and gallbladder by increasing bile flow to the liver and intestines. It is well known for its ability to quell nausea and vomiting. Peppermint is used to treat ulcerative colitis, Crohn’s disease, diverticular disease, motion sickness, fevers, colds and flu, and to improve appetite.

Caution

Do not use if you are pregnant or give to a child.

Availability

Fresh sprigs appear in some farmer’s markets and supermarkets year-round. Dried leaves are available in alternative/health stores. Peppermint tea in bulk and bags is widely available.

How to use in smoothies

Fresh leaves: Use 3 to 4 leaves for each 1 cup of smoothie. Wash, pat dry and strip leaves and flowers off stem. Discard stem and chop leaves and flowers. Add to other ingredients before blending.

Dried leaves: Add 1 tsp ground dried leaves to each smoothie recipe.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh peppermint (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Peppermint Aperitif

Plantain

Plantago major and P. lanceolata

Broad-leaved plantain and narrow-leaved plantain are common weeds found in waste areas. Leaves grow in a basal rosette, and flowers top long cylindrical spikes that grow up to 15 cm above leaves.

Parts used

Leaves.

Healing properties

Actions: Antibacterial, soothing expectorant, provides mucilage-rich protection to digestive tract, nutrient, antihistamine, astringent.

Uses: Coughs, bronchitis, allergies, irritable bowel syndrome, gastric ulcers.

Availability

The leaves can be collected throughout the summer. Dried leaves are available in alternative/health stores.

Folklore

Fresh plantain leaves have traditionally been rubbed on insect bites to soothe inflammation.

How to use in smoothies

Fresh leaves: Use 1 leaf per smoothie recipe. Wash, pat dry and chop before adding to the blender.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh plantain leaves (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Red Clover

Trifolium pratense

A perennial with tubular pink-to-red flowers throughout the summer. Its three long oval leaflets distinguish it as a clover.

Parts used

Flowering tops.

Healing properties

Actions: Antispasmodic, expectorant, balances hormones, nutritive, anticoagulant, lymphatic cleanser.

Uses: Coughs, bronchitis, whooping cough, menstrual problems.

Caution

Because it helps thin the blood, don’t use red clover during heavy menstrual flow.

Availability

The flowering tops can be harvested in the wild or in cultivated gardens. Dried flowers are available in alternative/health stores. Dried clover that has turned brown is of little use; be sure that the flowers are still pink.

How to use in smoothies

Fresh sprigs: Use 1 or 2 sprigs per smoothie recipe. Wash, pat dry and strip leaves and flowers off stems. Discard stems and green centres of flowers and chop leaves and petals before adding to blender.

Dried leaves and flowers: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh red clover (or 1 tsp dried). Cover and steep for 15 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Woman’s Smoothie

Red Raspberry

Rubus idaeus

A deciduous shrub with prickly stems and pinnately divided leaves that is widespread in Europe, Asia and North America. Small white flowers appear in clusters, and aromatic, juicy red fruit follow in early summer.

Parts used

Leaves.

Healing properties

Actions: Antispasmodic, astringent, increases milk in breastfeeding.

Uses: Red raspberry leaves have long been used to tone the uterus during pregnancy and labour, resulting in less risk of miscarriage, relief of morning sickness and safer, easier birth. As an astringent, raspberry leaves ease sore throat and diarrhoea.

Availability

Harvest leaves from early summer through autumn. Dried leaves are available in alternative/health stores.

How to use in smoothies

Fresh leaves: Use 1 or 2 leaves per smoothie recipe. Wash, pat dry and chop before adding to the blender.

Dried leaves: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh leaves (or 2 tsp) 15 minutes.

Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Raspberry Raspberry

Rose

Rosa spp

Cultivation of roses dates back thousands of years, with R. rugosa, R. gallica, R. rubra and R. damascena being among the oldest varieties. R. rugosa is a deciduous shrub with thorny stems and dark green oval leaves; dark pink or white flowers appear in summer and are followed by large globular bright red rose hips (fruit). Wild roses (including R. canina) grow in northern temperate regions throughout the world.

Parts used

Petals and hips.

Healing properties

Actions: (Rose hips from R. canina) Contain vitamin C, diuretic, astringent, mild laxative. (Rose petals from R. gallica, R. damascena, R. centifolia, R. rugosa) Antidepressant, anti-inflammatory, astringent, blood tonic.

Uses: (Rose hips) The nutrient value of rose hips makes them useful in preventing the common cold. A tasty addition to herbal teas, rose hips improve immune function. As an astringent, they are used to treat diarrhoea. (Rose petals) Add them to teas for their relaxing and uplifting fragrance. Used in baths, they ease the pain of rheumatoid arthritis.

Availability

Harvest petals from midsummer through autumn and hips in the autumn.

How to use in smoothies

Dried flowers or hips: Crush to a fine powder. Use ½ tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp fresh rose petals or chopped fresh rose hips (or 1 tsp dried petals or crushed dried hips). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Rose Smoothie

Rosemary

Rosmarinus officinalis

An evergreen shrub native to the Mediterranean that grows to a height of six feet (180 cm) in warm climates.

Parts used

Leaves and flowers.

Healing properties

Actions: Antioxidant, anti-inflammatory, astringent, nervine, carminative, antiseptic, diuretic, diaphoretic, promotes bile flow, antidepressant, circulatory stimulant, antispasmodic, nervous system and cardiac tonic.

Uses: An effective food preservative, rosemary may help prevent breast cancer and fight the deterioration of brain function. It is also useful in treating migraine and tension headaches, nervous tension, flatulence, depression, chronic fatigue syndrome and joint pain.

Caution

Do not take large amounts if you are pregnant, as rosemary contains strong volatile oil components.

Availability

Look for fresh sprigs in markets and supermarkets year-round. Dried whole and ground leaves are widely found in supermarkets and natural-food stores.

How to use in smoothies

Fresh sprigs: Use ½ tsp chopped fresh rosemary leaves and flowers per smoothie recipe. Wash, pat dry and strip leaves and flowers off stem. Discard stem and chop leaves and flowers before adding to the blender.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh rosemary (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Migraine Tonic

• Thyme in a Glass

Sage

Salvia officinalis

A hardy evergreen woody perennial shrub, with wrinkled gray-green oval leaves and purple, pink or white flowers.

Parts used

Leaves and flowers.

Healing properties

Actions: Antioxidant, antimicrobial, antibiotic, antiseptic, carminative, antispasmodic, anti-inflammatory, circulatory stimulant, estrogenic, peripheral vasodilator, reduces perspiration, uterine stimulant.

Uses: Sage’s volatile oil kills bacteria and fungi — even those that are resistant to penicillin. It makes a very good gargle for sore throats, laryngitis and mouth ulcers. It is also used to reduce breast milk production and to relieve night sweats and hot flashes during menopause.

Caution

Sage can cause convulsions in very large doses. Do not use if you have high blood pressure or epilepsy or if you are pregnant.

Availability

Fresh sprigs can be found at some supermarkets and farmer’s markets. Whole, rubbed or ground dried sage is available at most supermarkets.

How to use in smoothies

Fresh leaves: Use 1 leaf per smoothie recipe. Wash, pat dry and strip leaves off stem (discard stem if woody). Chop before adding to the blender.

Dried leaves and flowers: Crush to a fine powder. Use ½ tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh sage (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Sage Relief

Saw Palmetto

Seranoa serrulata

A clump-forming evergreen palm with long blue-green leaves and blue-black berries.

Parts used

Berries.

Healing properties

Actions: Diuretic, urinary antiseptic, stimulates the hormone-secreting glands.

Uses: Benign prostate enlargement, low libido.

Availability

The berries can be harvested from autumn though winter. Dried berries are available ground and in tablet form in alternative/health stores.

How to use in smoothies

Ground dried berries: Use ¼ tsp per smoothie recipe. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tsp crushed fresh berries (or ½ tsp crushed dried). Cover and steep for 10 minutes. Cool, strain and discard berries. Use to replace ¼ cup liquid in smoothie recipes.

Liquid extract: Add 10 to 25 drops liquid extract to each 1 cup of smoothie.

Healing smoothies

• Prostate Power

Skullcap

Scutellaria laterifolia

A perennial member of the mint family that features hooded violet-blue flowers.

Parts used

Aerial parts (stem, leaves and flowers).

Healing properties

Actions: Antispasmodic, nourishes central nervous system, relaxant, sedative.

Uses: Drug addiction withdrawal, premenstrual tension, headaches, migraines, mental exhaustion, insomnia, stress.

Availability

Aerial parts (stem, leaves and flowers) can be collected while the plant is in flower. Dried skullcap is available in natural-food stores.

How to use in smoothies

Fresh sprigs: Use 1 leaf and/or flower per smoothie recipe. Wash, pat dry and strip leaves and flowers off stem. Discard stem and chop leaves and flowers before adding to the blender.

Dried leaves and flowers: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh skullcap (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 40 drops tincture to each 1 cup of smoothie.

Healing smoothies

• Smart Smoothie

Slippery Elm

Ulmus fulva

A deciduous tree found in moist woods.

Parts used

Dried inner bark.

Healing properties

Actions: Soothing digestive, antacid, nutritive, provides mucilage-rich protection to the digestive tract.

Uses: Peptic ulcers, indigestion, heartburn, hiatal hernia, Crohn’s disease, ulcerative colitis, irritable bowel syndrome, diarrhoea. A paste of slippery elm bark powder can be used to soothe and heal wounds and burns. It is one of the most useful herbs in herbal medicine.

Availability

Ground dried inner bark and lozenges are available in alternative/health stores.

How to use in smoothies

Smoothies are a great medium in which to take slippery elm, which is so soothing for the bowel but so difficult to consume because the powder doesn’t dissolve in or mix with liquids.

Ground dried bark: Add 1 tsp to each 1 cup of smoothie.

Healing smoothies

• Hangover Remedy

• Muscle Relief

• Peptic Tonic

• Slippery Banana

Spearmint

Mentha spicata

A hardy invasive perennial found in wet soil. Like all mints, it has a square stem with bright green lanceolate leaves and lilac, pink, or white flowers that form in a terminal, cylindrical spike.

Parts used

Leaves and flowering tops.

Healing properties

Actions: Antispasmodic, digestive, diaphoretic.

Uses: Common cold, influenza, indigestion, flatulence, lack of appetite. Spearmint is milder than peppermint, so it is often used to treat children’s colds and flus.

Availability

The leaves are best harvested just before the flowers open.

Dried leaves are available in natural-food stores.

How to use in smoothies

Fresh sprigs: Use 2 to 3 leaves per smoothie recipe. Wash, pat dry and strip leaves and flowers off stems. Discard stems and chop leaves and flowers before adding to the blender.

Dried leaves and flowers: Crush to a fine powder. Use ½ tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh spearmint (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Mint Julep

St. John’s Wort

Hypericum perforatum

A perennial native of woodlands in Europe and temperate Asia. It is an upright plant with straight stems that are woody at the base and has five-petaled yellow flowers growing from the tips of the branched stems. When rubbed, the yellow petals stain the fingers red.

Parts used

Flowering tops.

Healing properties

Actions: Astringent, antiviral, anti-inflammatory, antidepressant, nervous system tonic, sedative.

Uses: St. John’s wort is widely used as an antidepressant. It has become popular because of its effectiveness and lack of side effects. As a sedative and nervous-system tonic, it is useful in treating neuralgia, shingles, sciatica, tension, anxiety, and emotional instability in premenstrual syndrome and menopause.

Caution

Recent studies suggest that St. John’s wort increases the metabolism of certain drugs, reducing their effectiveness. If you are taking prescription drugs, consult with your herbalist, doctor or pharmacist about possible drug interactions before taking St. John’s wort. Of particular concern are oral contraceptives, anticonvulsants, antidepressants (especially selective serotonin reuptake inhibitors), HIV drugs, anticoagulants (warfarin), cyclosporine (an immunosuppressant drug given after transplants) and digoxin.

Availability

Harvest flowering tops for two to three weeks in midsummer. Dried aerial parts (stem, leaves and flowers) and tinctures are available in alternative/health stores.

How to use in smoothies

Dried leaves and flowers: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh flowers (or 1 tsp dried). Cover and steep for 15 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 20 to 40 drops tincture to each 1 cup of smoothie.

Stevia

Stevia rebaudiana

A small tender shrub native to northeastern Paraguay and adjacent areas of Brazil.

Parts used

Leaves.

Healing properties

Actions: Energy booster, natural sweetener (without calories), tonic, digestive, diuretic.

Uses: Stevia’s main benefit is that it is a safe sweetener and sugar alternative. With its powerful sweet licorice flavour (stevia is 200 to 300 times sweeter than sugar), it prevents cavities and does not trigger a rise in blood sugar. It increases energy and improves digestion by stimulating the pancreas without feeding yeast or fungi.

Availability

Cut and dried ground leaves and liquid extracts are available in alternative/health stores.

How to use in smoothies

Fresh leaves: Use 1 leaf per smoothie. Wash, pat dry and strip leaves off stem. Discard stem and chop leaves before adding to the blender.

Dried leaves: Crush to a fine powder. Use tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tsp chopped fresh leaves (or ¼ tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Liquid extract: Add 1 or 2 drops liquid extract to each 1 cup of smoothie.

Stinging Nettle

Urtica dioica

A perennial widespread in temperate regions of Europe, North America and Eurasia with bristly stinging hairs on the stems and toothed ovate leaves that cause minor skin irritation when touched. Minute green flowers appear in clusters during the summer.

Parts used

Leaves, root and seeds.

Healing properties

Actions: (Leaves and flowers) Astringent, blood tonic, circulatory stimulant, diuretic, eliminates uric acid from the body, nutritive (high in iron, chlorophyll and vitamin C), increases milk in breastfeeding. (Fresh root) Astringent, diuretic.

Uses: (Leaves and flowers) A valuable herb, stinging nettle is useful as a general, everyday nourishing tonic, as well as for treatment of iron-deficiency anemia, gout, arthritis and kidney stones. It is also a good blood tonic to take during pregnancy or if you have diabetes, poor circulation or a chronic skin disease, such as eczema. (Fresh root) Fresh stinging nettle root has a strong effect on the urinary system. It is useful in treating water retention, kidney stones, urinary tract infections, cystitis, prostatitis and prostate enlargement.

Availability

Gather leaves and flowers while flowering in summer and root in autumn. Use gloves to protect your hands from its uric acid, which dissipates with drying or cooking. Dried leaves and flowers are available in alternative/health stores.

Folklore

A common remedy for arthritis is flailing the affected joints with fresh stinging nettle leaves. The sting brings healing blood flow to the area.

How to use in smoothies

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh leaves (or 1 tsp dried). Cover and steep for 15 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 1 tsp tincture to each 1 cup of smoothie.

Thyme

Thymus vulgaris

A bushy low-growing shrub.

Parts used

Leaves and flowers.

Healing properties

Actions: Antioxidant, expectorant, antiseptic, antispasmodic, astringent, tonic, antimicrobial, antibiotic, heals wounds, carminative, calms coughs, nervine.

Uses: Thyme is ideal for deep-seated chest infections, such as chronic coughs and bronchitis. It is also used to treat sinusitis, laryngitis, asthma and irritable bowel syndrome.

Caution

Do not take if you are pregnant. Children under two years of age and people with thyroid problems should not take thyme.

Availability

Fresh sprigs are available in season at farmer’s markets and most supermarkets year-round. Dried whole leaves can be found in natural-food stores.

How to use in smoothies

Fresh sprigs: Use 1 sprig per smoothie recipe. Wash, pat dry and strip leaves and flowers off stem (discard stem if woody). Chop before adding to the blender.

Dried leaves and flowers: Add 1 tsp dried leaves and crushed flowers to each 1 cup of smoothie.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh thyme (or 1 tsp dried). Cover and steep for 15 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Healing smoothies

• Thyme in a Glass

Turmeric

Curcuma longa

A deciduous tender perennial in the ginger family native to southeast Asia. The long rhizome resembles ginger but is thinner and rounder, with brilliant orange flesh.

Parts used

Root.

Healing properties

Actions: Antioxidant, anti-inflammatory, antimicrobial, antibacterial, antifungal, antiviral, anticoagulant, analgesic, lowers blood cholesterol, reduces post-exercise pain, heals wounds, antispasmodic, protects liver cells, increases bile production and flow.

Uses: Turmeric appears to inhibit colon and breast cancer and is used to treat hepatitis, nausea and digestive disturbances. It also helps people whose gallbladders have been removed. It boosts insulin activity and reduces the risk of stroke. Turmeric is also used to treat rheumatoid arthritis, cancer, candida, AIDS, Crohn’s disease and eczema.

Availability

Asian stores stock fresh, frozen or dried whole rhizomes. Alternative/ health stores offer dried whole rhizomes, and supermarkets sell ground turmeric.

How to use in smoothies

Fresh root: Use one 1 to 2.5 cm long piece per smoothie recipe. Scrub, peel (if not organic) and cut into quarters before adding to the blender.

Ground dried root: Use 1 tsp ground dried root for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp freshly grated turmeric (or 1 tsp chopped or ground dried root). Cover and steep for 10 minutes. Cool, strain and discard root. Use to replace ¼ cup liquid in smoothie recipes.

Healing

smoothies

• Turmeric Cocktail

Valerian

Valeriana officinalis

A tall hardy perennial with strong-smelling white clustered flowers.

Parts used

Root.

Healing properties

Actions: Sedative, relaxant, antispasmodic.

Uses: High blood pressure, insomnia, anxiety, tension headaches, muscle cramps, migraines.

Caution

Some people experience adverse reactions to valerian.

Availability

Roots can be harvested in late autumn in the wild or in cultivated gardens. Dried roots and tinctures are available in alternative/health stores.

How to use in smoothies

Fresh root: Valerian roots are a mass of thin rootlets. After digging up, immerse in water to remove loose soil, then scrub and chop. Wrap fresh root in a towel and store in the refrigerator for one to two weeks. Dry chopped root to store longer. Use 2 tsp chopped fresh root per smoothie recipe.

Decoction: In a small saucepan, pour ¼ cup boiling water over 1 tbsp chopped fresh root (or 1 tsp chopped dried). Cover and simmer for 10 minutes. Cool, strain and discard root. Use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 20 to 40 drops tincture to each 1 cup of smoothie.

Healing smoothies

• Sleepytime Smoothie

Wild Lettuce

Lactuca virosa

A tall biennial with lanceolate leaves and dandelion-like flowers that grows easily from seed.

Parts used

Leaves and flowers.

Healing properties

Actions: Nerve relaxant, mild sedative, mild pain reliever.

Uses: Anxiety, insomnia, hyperactivity in children.

Availability

Gather leaves in summer, otherwise not widely available.

How to use in smoothies

Dried leaves and flowers: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh leaves (or 1 tsp ground dried leaves). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Yarrow

Achillea millefolium

A 30 to 90 cm tall hardy perennial with feathery leaves and white (occasionally pink) flowers that is easily grown in the garden.

Parts used

Stem, leaves and flowers.

Healing properties

Actions: Anti-inflammatory, bitter, promotes bile flow, diaphoretic, digestive, relaxant, promotes blood circulation, heals wounds.

Uses: High blood pressure, colds, fevers, influenza, varicose veins.

Caution

Large doses of yarrow are toxic if taken over a long period of time.

Availability

Harvest aboveground parts while flowering in the wild from summer through autumn. Dried stems, leaves and flowers and tinctures are available in alternative/health stores.

How to use in smoothies

Dried stems, leaves and flowers: Crush to a fine powder. Use 1 tsp for each 1 cup of smoothie. Add to other ingredients before blending.

Infusion: In a teapot, pour ¼ cup boiling water over 1 tbsp chopped fresh flowers (or 1 tsp dried). Cover and steep for 10 minutes. Cool (no need to strain) and use to replace ¼ cup liquid in smoothie recipes.

Tincture: Add 40 drops tincture to each 1 cup of smoothie.

Yellow Dock

Rumex crispus

A large 30 to 150 cm tall perennial with small green-to-red flowers that grows in waste areas.

Parts used

Root.

Healing properties

Actions: Bitter, laxative, lymphatic, increases bile flow.

Uses: Fresh roots are rich in iron and can be used to treat iron-deficiency anemia. Yellow dock also helps cleanse the body by supporting liver function and eliminating toxins through the bile. It is an especially helpful cleanser for skin diseases, rheumatoid arthritis, swollen lymph glands and constipation.

Availability

The root can be harvested in the wild through autumn. Dried root is available in alternative/health stores.

How to use in smoothies

Fresh root: Immerse root in water to remove loose soil, then scrub and chop (leave skin on if it has been wildcrafted and you are certain is has not been contaminated by pesticides or waste). Wrap fresh root in a towel and store in the refrigerator for one to two weeks. Dry chopped root to store longer. Use 2 tsp fresh chopped root per smoothie recipe.

Ground dried root: Add 1 tsp ground dried root to each 1 cup of smoothie.

Decoction: In a small saucepan, pour ¼ cup boiling water over 1 tbsp chopped fresh root (or 1 tsp chopped dried). Cover and simmer for 10 minutes. Cool, strain and discard root. Use to replace ¼ cup liquid in smoothie recipes.

Fruit profiles

Apples

Actions: Tonic, digestive, diuretic, detoxifying, laxative, antiseptic, lower blood cholesterol, antirheumatic, liver stimulant.

Uses: Fresh apples help cleanse the system, lower blood cholesterol levels, keep blood sugar levels up and aid digestion. The French use the peels in preparations for rheumatism and gout, as well as in urinary tract remedies. Apples are also very useful components in cleansing fasts because they help eliminate toxins. Apples are good sources of vitamin A. They also contain some vitamins B and C and riboflavin and are high in two important phytochemicals: pectin and boron.

Buying and storing: Look for blemish-free apples with firm, crisp flesh and smooth, tight skin. Because of the widespread use of pesticides on apples, choose organic whenever possible or peel before using. Apples will keep in a cool, dark, dry place (or the crisper drawer of your refrigerator) for one month or more.

For smoothies: Apples can be blended with any fruit or vegetable. They lend a natural sweetness and an abundance of fibre and texture. The greener the apple the sharper its taste. Wash, peel (if not organic) and core, if desired, but do not use the seeds. One apple, peeled and cored, yields approximately 1 cup roughly chopped. Homemade or commercially packaged applesauce may also be used in smoothies.

Apple Smoothies

• Apple Crisp

• Apple Currant

• Apple Fresh

• Apple Mint

• Apple Pear

• Apple Pie

• Apple Spice Cocktail

Apricots

Actions: Antioxidant, anticancer.

Uses: Apricots are very high in beta-carotene, a precursor of vitamin A, which may prevent the formation of cholesterol deposits in the arteries, thus preventing heart disease (three small fresh apricots deliver 2,770 IU of vitamin A; ½ cup dried apricots contain 8,175 IU). Apricots are also high in vitamin B2, potassium, boron, iron, magnesium and fibre. Apricots help normalize blood pressure and heart function and maintain normal body fluids. They contain virtually no sodium or fat, so fresh or dried apricots are especially recommended for women because they are good sources of calcium and excellent sources of vitamin A.

Buying and storing: Choose firm, fresh apricots that range in colour from dark yellow to orange. Keep in a cool, dry place for up to one week.

For smoothies: Wash and peel fresh apricots (if not organic) but do not use the pits. Dried apricots may be used to add extra sweetness to smoothies. Look for unsulphured dried apricots (especially if you have allergies) and substitute two dried apricot halves for one fresh apricot. Canned apricots and their juices may also be used in smoothies. You can also make Apricot Milk to use as a liquid in smoothies.

Apricot Smoothies

• Apricot Apricot

• Apricot Explosion

• Apricot Peach

• Triple A

Bananas

Actions: Antiulcer, antibacterial, boost immunity, lower blood cholesterol levels.

Uses: Due to their ability to strengthen the surface cells of the stomach lining and protect them against acids, bananas are recommended when ulcers or the risk of ulcers is present. High in potassium and vitamin B6, bananas help prevent heart attacks, strokes and other cardiovascular problems.

Buying and storing: Look for ripe bananas: they are soft, yellow and slightly speckled with brown. Store in a cool, dark, dry place.

For smoothies: Used often in fruit smoothies, bananas thicken the mixture and add a fresh fruit flavour. Peel and cut a banana into four pieces before adding to the blender. Use one fresh or frozen whole banana for every 2 cups of smoothie.

To freeze bananas: Choose fully yellow bananas with no bruises or brown spots. Peel and cut each into four chunks and arrange on a baking sheet. Freeze in the coldest part of the freezer for 30 minutes. Place the chunks in one large or several individual freezer bags. Seal and store the chunks in the freezer for four to six months. Four frozen chunks equal one whole fresh banana.

Banana Smoothies

• Almond Banana

• Bananarama

• Banana Nut

• Banana Mango

Blackberries

Actions: Antioxidant.

Uses: Blackberries are an excellent source of vitamin C and fibre and have high levels of potassium, iron, calcium and manganese.

Buying and storing: Choose plump, richly coloured berries with firm flesh. They’re best used immediately (if necessary, store for one day only in the refrigerator). Wash just before using.

For smoothies: Blackberries add a dark blue colour and sweet-to-slightly-tart flavour to smoothies. Use fresh, frozen or canned blackberries in blended drinks.

Blackberry Smoothies

• Berry Blast

• Black Belt

• Black Pineapple

Black Currants

Actions: Antioxidant, antibacterial, antidiarrhoeal, anticancer, boost immunity, promote healing.

Uses: Black currant flesh is extremely high in vitamin C — 200 mg in 90 g. Black currant skins and the outer layers of flesh closest to the skin contain anthocyanins, which have been proven to prevent the growth of bacteria such as E. coli. Black currants (especially the seeds) are high in gamma linolenic acid (GLA), which is important for heart health and a number of bodily functions. For these reasons, whole currants are used in smoothies more often than their juice. Although red currants are not as common, they have similar properties and may be substituted for black.

Buying and storing: Currants are not widely available but are sometimes found at farmer’s markets. While not as fragile as blackberries or raspberries, fresh currants must be stored in the refrigerator, where they will keep for up to one week. Wash just before using.

For smoothies: Use fresh, dried or frozen currants, including the seeds. They are tart and sharp, so blend them with sweeter fruits, such as apples, pineapples or bananas.

Black Currant Smoothies

• Apple Currant

• Black Currant

• Red, Black and Blue

Blueberries

Actions: Antidiarrhoeal, antioxidant, antibacterial, antiviral.

Uses: High concentrations of tannins are found in blueberries. They kill bacteria and viruses and help prevent (or relieve) bladder infections. Anthocyanins protect blood vessels against cholesterol buildup. High in pectin, vitamin C, potassium and natural acetylsalicylic acid, blueberries also add extra fibre to smoothies.

Buying and storing: A silvery “bloom” on blueberries indicates freshness. Choose plump, firm, dark blue berries with smooth skin. Pick over and discard split or soft berries. Blueberries are best used immediately but can be stored in the refrigerator for up to three days. Wash just before using.

For smoothies: As the flavour can be tart, especially in wild varieties, treat in the same way you would black currants: blend with sweeter fruits, such as apples, apricots and bananas. Frozen, canned or dried blueberries can be used if fresh are not available.

To prevent bladder infections: Add at least ½ cup to other ingredients before blending and take daily for a minimum of three weeks.

Blueberry Smoothies

• Blueberry

• Blue Cherry

• Blue Water

• Pump It Up

• Red, Black and Blue

Cantaloupes

See Melons

Cherries

Actions: Antibacterial, antioxidant, anticancer.

Uses: Cherries are high in ellagic acid (a potent anticancer agent), vitamins A and C, biotin and potassium. Black cherry juice protects against tooth decay.

Buying and storing: Choose sweet varieties and look for dark red, firm, plump, tight-skinned fruit with the stems attached. Whole ripe cherries are best used immediately but will keep in the refrigerator for up to two days.

For smoothies: Wash, cut in half and remove pits. When fresh cherries are not available, use pitted frozen, dried or canned cherries in smoothies.

Cherry Smoothies

• Cherries Jubilee

• Cherry Berry

• Cherry Sunrise

• Cran-Cherry

• Eye Opener

Citrus Fruits

Oranges, lemons, limes, grapefruit and tangerines

Actions: Antioxidant, anticancer.

Uses: All citrus fruits are high in vitamin C and limonene, which is thought to inhibit breast cancer. Red grapefruit is high in cancer-fighting lycopene. Oranges are a good source of choline, which improves mental function. The combination of carotenoids, flavonoids, terpenes, limonoids and coumarins makes citrus fruits an excellent all-around cancer-fighting package.

Buying and storing: Purchase plump, juicy fruits that are heavy for their size and yield slightly to pressure. Although citrus fruits will keep for at least a couple of weeks if kept moist in the refrigerator, they are best if used within one week. Organic is preferable — you can be certain the fruits are not injected with gas for transportation.

For smoothies: Make fresh citrus juice with a citrus press or juicing machine, or use the fruit whole. To use whole citrus fruits, remove the peel, pith and seeds (they contain bitter elements), chop and add to other ingredients before blending. Canned oranges or grapefruit may be used if fresh are not available.

Lemon or lime juice adds a fresh, sharp edge that tones down the cloying sweetness of many fruits. One-half of a lemon or lime produces about 3 tbsp juice.

Citrus Smoothies

• C-Blend

• C-Blitz

• Citrus Cocktail

• Mellow Mandarin

• Mellow Yellow

• Tangerine

Cranberries

Actions: Antibacterial, antiviral, antioxidant, anticancer.

Uses: Cranberries are extremely useful in treating urinary tract and bladder infections. They work like elderberries, preventing the hooks on the bacteria from attaching to the cells of the bladder or urinary tract, rendering them ineffective. Best used as a preventive step against urinary tract and bladder infections, cranberry juice does not take the place of antibiotic drugs, which are more effective in eliminating bacteria once an infection has taken hold. High in vitamins A and C, iodine and calcium, cranberries also prevent kidney stones and deodorize the urine.

Buying and storing: Choose bright red, plump cranberries that bounce. Keep in the crisper drawer of your refrigerator for two to three weeks.

For smoothies: Use fresh, canned, dried or frozen whole cranberries or cranberry sauce for smoothies. Cranberries are in season during the autumn. Fresh cranberries freeze very well and can be added frozen to smoothies. Wash just before using.

Unless used in small quantities or combined with very sweet fruits, fresh cranberries’ tartness makes it appropriate to cook them with sugar, honey or stevia and a small amount of water or juice before combining with other fruits for smoothies.

To prevent bladder infections: Add at least ½ cup cranberries per smoothie recipe and take daily for a minimum of three weeks.

Cranberry Smoothies

• Cran-Apple

• Cran-Orange

• Cranberry Pineapple

• Fruit Explosion

• Fruit Splash

Crenshaw Melons

See Melons

Dates

Actions: Boost estrogen levels, laxative.

Uses: Dates are good sources of boron, which prevents calcium loss. They also contain vitamins A, B1, B2, C and D and valuable mineral salts, as well as fibre.

Caution: Dates may trigger headaches in some people.

Buying and storing: Dried dates are widely available and keep at room temperature for a couple of months. Fresh dates may be found in season in Middle Eastern grocery stores. Buy firm, plump, fresh dates with dark, shiny skins. Fresh dates will keep for several days in the refrigerator.

For smoothies: High in sugar (60% in fresh and 70% in dried), dates sweeten and add fibre to blended drinks. Small amounts can even be used in vegetable smoothies. Pitted dates are often sold in a block. Chop before adding to smoothies. Pit whole dates and cut in half before adding to blender. Date Milk can be used as a liquid in smoothies.

Date Smoothies

• Date and Nut

• Date Time

• Special Date

Elderberries

Actions: Diuretic, laxative, diaphoretic.

Uses: Elderberries support detoxification by promoting bowel movements, urination, sweating and mucus secretion. They are effective in combating viruses, such as those that cause colds and flu.

Buying and storing: Elderberries are still mainly harvested in the wild. They are usually available at farmer’s markets from mid- to late summer. Look for plump deep purple–black berries with tight, shiny skin and firm flesh. Use immediately or, if necessary, store for one day in the refrigerator. Wash just before using.

For smoothies: Elderberries add a dark blue colour and a sweet-to-slightly-tart taste to smoothies. Use fresh or frozen elderberries, about ½ cup per smoothie recipe or 1 to 2 tbsp elderberry syrup or jam per smoothie.

Elderberry Smoothies

• Berry Bonanza

• Flu Fighter #1

Figs

Actions: Antibacterial, anticancer, antiulcer, digestive, demulcent, laxative.

Uses: Figs contain benzaldehyde, a cancer-fighting agent.They are also high in potassium, B vitamins, calcium and magnesium.

Caution: Figs can trigger headaches in some people.

Buying and storing: Dried figs are readily available in supermarkets throughout the year. In summer and early autumn, some supermarkets and most Middle Eastern grocery stores carry fresh figs. When purchasing fresh figs, choose soft, plump, dark brown fruit with thin skins.

For smoothies: Fresh figs contain 12% sugar (dried contain approximately 50%) and can be used to sweeten and thicken smoothies. Remove the skin of fresh figs before adding to the blender. You can also substitute fresh or dried figs for fresh or dried apricots in smoothie recipes. Fig Milk can be used as a liquid in smoothies.

Fig Smoothies

• Figgy Duff

• Fruity Fig

Gooseberries

Actions: Protect skin and gums, laxative.

Uses: High in vitamin C, potassium and pectin, gooseberries are often added to jams to make them set.

Buying and storing: Once found in many home gardens, gooseberries are now rather scarce. They can sometimes be found at farmer’s markets in early summer. Be sure to use dessert varieties (early-ripening amber and yellow gooseberries). If amber or yellow are unavailable, use green gooseberries, but be aware that they are not the best variety to use raw. Look for plump, almost transparent berries with tight, shiny skin and firm flesh. Red-skinned gooseberries are too tart for smoothies. Use immediately or, if necessary, store for one day in the refrigerator. Wash just before using.

For smoothies: Refreshingly sweet-tart, gooseberries add depth to the sweetness of seasonal berries and bananas.

Gooseberry Smoothies

• Gooseberry Fool

• Loosey-Goosey

Grapefruit

See Citrus Fruits

Grapes

Actions: Antioxidant, antiviral, anticancer.

Uses: Grapes contain large amounts of ellagic and caffeic acids, which deactivate carcinogens, and are a good source of potassium. The flavonoids in grape juice protect the heart, and the resveratrol found in red wine and red grape juice has a protective effect on the cardiovascular system. Grapes also contain boron, which helps maintain estrogen levels (thus preventing calcium loss) and may be instrumental in preventing osteoporosis.

Buying and storing: Organic grapes are preferable due to the large amounts of pesticides used on non-organic crops. When purchasing grapes, always look for bright colour, firm flesh and unwrinkled skin. Wash in food-grade hydrogen peroxide (or other produce cleaner) and store in the crisper drawer of your refrigerator for three or four days.

For smoothies: Grapes are sweet, and their mild taste blends nicely with most fruits in smoothies. Thompson seedless and Concord (red or green) seedless are common varieties used in smoothies. Use with the skin but wash thoroughly and cut in half before blending.

Raisins are dried grapes and are a good source of fibre, boron and natural sweetness — add ¼ cup to any smoothie recipe. Golden sultanas are the best raisins to use because they are light and plump. Look for unsulphured raisins that have not been sprayed with mineral oils.

Grape Smoothies

• Grape Glacé

• Grape Heart

• Raisin Pie

• Sunrise Supreme

Honeydew Melons

See Melons

Kiwis

Actions: Antioxidant, anticancer, aid digestion.

Uses: Kiwis are often used as part of cleansing regimens or to aid digestion. They are high in vitamins C and E (they are one of the few fruits that contain vitamin E), which act as an antioxidant and protect cells from free-radical damage. Kiwis are also high in potassium and contain some calcium.

Buying and storing: Choose ripe fruits that yield to gentle pressure. Kiwis will ripen in a brown paper bag at room temperature after two or three days. They will keep for at least one week in the crisper drawer of the refrigerator.

For smoothies: Use fresh; peel and cut into cubes before blending.

Kiwi Smoothies

• Ki-Lime

• Pineapple Kiwi

• Sher-Lime

• Tropics

Lemons

See Citrus Fruits

Limes

See Citrus Fruits

Mangoes

Actions: Antioxidant, anticancer.

Uses: High in vitamin A (there are 8,000 IU of beta-carotene in one mango), vitamin C, potassium, niacin and fibre, mangoes help protect against cancer and arteriosclerosis. They also help the body fight infection and maintain bowel regularity.

Buying and storing: Choose large, firm, unblemished yellow to yellow-red fruit with flesh that gives slightly when gently squeezed. Store in the crisper drawer of your refrigerator for three or four days.

For smoothies: Mangoes are fibrous (which makes smoothies thick), with a sweet, banana-pineapple flavour. Remove the peel and handle it carefully, as it contains a skin-irritating sap. Slice the flesh off the fibrous pit. Discard the pit and chop the flesh before adding to the blender. Use dried mangoes sparingly — they are intensely sweet — and look for ones that are unsulphured (it will be noted on the package).

Mango Smoothies

• Breakfast Cocktail

• Mango Madness

• Mango Mango

• Mango Tango

• Tropi-Cocktail

Melons

Cantaloupe, honeydew, Crenshaw, Spanish and musk

Actions: Antioxidant, anticancer, anticoagulant (cantaloupe and honeydew).

Uses: Adenosine is an anticoagulant chemical found in melons that lessens the risks of heart attack and stroke. Melons are a good source of vitamin A and contain vitamin C and calcium.

Buying and storing: Ripe melons are heavy for their size and give off a full, sweet perfume. Avoid soft, blemished fruit.

For smoothies: Cut a melon in half. Leave the seeds and rind on one half. Cut the other half into four wedges. Peel the wedges and remove and discard the seeds.

Store unused wedges and half in perforated plastic bags in the refrigerator. Use one or two wedges per smoothie recipe and chop the flesh before adding to the blender.

Melon Smoothies

• Berry Best

• Beta Blast

• Green Goddess

• Mega Melon Supreme

• Melon Morning Cocktail

Musk Melons

See Melons

Nectarines

Actions: Antioxidant, anticancer.

Uses: A good source of vitamins A and C and potassium, nectarines are an ancient fruit and not, as many people think, a cross between a peach and a plum.

Buying and storing: Choose fruit with some bright red areas that are smooth and tight, with no soft patches. Nectarines should be heavy for their size (which means they are full of juice) and firm when pressed. They should not be hard.

For smoothies: Wash, cut in half and remove the pit. Peel (if not organic) and chop before adding to the blender. Nectarines are usually sweeter than peaches, for which they can be substituted in smoothie recipes.

Nectarine Smoothies

• Nectar of the Gods

• Nectarine on Ice

• Nectarlicious

• Orange Aid

Oranges

See Citrus Fruits

Papayas

Actions: Antioxidant, anticancer, aid digestion.

Uses: High in vitamins A and C and potassium.

Buying and storing: Choose large, firm, unblemished yellow fruit with flesh that gives slightly when gently squeezed. Store in the crisper drawer of your refrigerator for three or four days.

For smoothies: Peel and cut into pieces before adding to the blender (the seeds contain protein and may be used if desired). Papayas sweeten and blend well with other fruits and add a creamy texture to smoothies.

Papaya Smoothies

• Fruity Twist

• Hawaiian Silk

• Papaya Passion

• Taste of the Tropics

Peaches

Actions: Antioxidant, anticancer.

Uses: Rich in vitamin A and potassium, peaches contain boron, niacin, some iron and vitamin C. They help protect against cancer, osteoporosis and heart disease, and their sugar content is low (about 9%).

Buying and storing: Fruit that is full and heavy for its size, with fuzzy down and lightly firm flesh, is preferable. Store in the crisper drawer of your refrigerator for up to four days. Freestone varieties (such as Loring and Redhaven) are easier to pit than clingstone varieties.

For smoothies: Use fresh, dried, frozen or canned peaches in smoothies. Wash fresh peaches, then cut in half and remove and discard the pit. Peel (if not organic) and chop before adding to the blender.

Peach Smoothies

• Minty Peach

• Peach Bliss

• Peach Cobbler

• Peach Paradise

• Peaches and Cream

• Peachy Melon

Pears

Actions: Protect the colon.

Uses: Perhaps one of the oldest cultivated fruits, pears are a good source of vitamin C, boron and potassium. Pears are also a sweet source of fibre.

Buying and storing: Pears should be lightly firm, unblemished and sweetly pear-scented. They are often available before they are fully ripe, in which case they can be ripened in a brown paper bag at room temperature for one to three days. Ripe pears can be stored in the crisper drawer of your refrigerator for three or four days.

For smoothies: Use fresh, frozen, dried or canned pears for smoothies. Juicy varieties, such as Bartlett, Comice, Seckel and Bosc, are best. Wash, peel (if not organic) and core. Chop before adding to the blender.

Pear Smoothies

• Apple Pear

• Autumn Refresher

• Pear Fennel

• Pear Pineapple

• Pear Raspberry

Pineapples

Actions: Aid digestion.

Uses: Pineapples are a good source of potassium and contain some vitamin C and iron.

Buying and storing: Choose large, firm fruits (heaviness indicates juiciness) that are yellow all over.

For smoothies: Pineapples add a fresh, sweet taste to smoothies. Cut off the base and top leaves, cut in half and use one half at a time. Slice one half into four wedges. Remove the skin from each wedge (remove the core only if woody) and chop the flesh before adding to the blender. One fresh wedge of pineapple equals approximately 1 cup chopped. Frozen, canned or dried pineapple may be substituted for fresh in smoothies.

Pineapple Smoothies

• B-Vitamin

• Liquid Gold

• Pine-Berry

• Pineapple Citrus

• Pineapple Soy

Plums

Actions: Antibacterial, antioxidant.

Uses: A good source of vitamin A, plums contain calcium and a small amount of vitamin C.

Buying and storing: Ripe plums are firm, with no soft spots or splits. Look for brightly coloured (yellow, black or red) plums with tight skins that are heavy for their size and smell sweet. Keep in the crisper drawer of your refrigerator for up to four days.

For smoothies: Wash, peel (if not organic) and remove pit. Canned and frozen plums may be substituted for fresh.

Prunes are dried plums and are high in pectin and other insoluble fibre, and low in sugar. They act as a natural laxative, and the pectin in them fights colon cancer. Use two or three pitted prunes per smoothie recipe.

To treat constipation: Use four to six prunes for each 1 cup of smoothie.

Plum Smoothies

• Plum Berry

• Plum Lico

• Plums Up

• Prune

Raspberries

Actions: Enhance immunity.

Uses: Raspberries are rich in potassium and niacin and also contain iron and some vitamin C (see also Red Raspberry).

Buying and storing: Buy or pick in peak season and choose whole, plump, brightly coloured berries. Sort and discard soft or broken berries. Store in the crisper drawer of your refrigerator for one day. Wash just before using.

For smoothies: Raspberries blend well with other berries in smoothies, and their flavour is enhanced by a small amount of citrus juice. You can substitute frozen, dried or canned raspberries for fresh. You can also add up to ¼ cup raspberry jam to smoothies.

Raspberry Smoothies

• Berry Fine Cocktail

• Raspberry

• Razzy Orange

• Real Raspberry

Rhubarb

Actions: Laxative.

Uses: Rhubarb is actually a vegetable that is almost always identified as a fruit. It is high in potassium and contains a fair amount of iron. The calcium in 1 cup of cooked rhubarb is twice that of the same amount of milk.

Caution: Never use rhubarb leaves, which are toxic and inedible due to their high concentration of oxalic acid.

Buying and storing: If you do not have a rhubarb patch in your garden, look for rhubarb in farmer’s markets in the spring. Choose thin, firm stalks that are at least 90% red. Rhubarb should snap when bent. Store in a cool, dry place or the crisper drawer of your refrigerator for no longer than two days.

For smoothies: Use only one raw ripe stalk in smoothies. Cooking mellows the tart taste and softens the laxative effect. In a medium saucepan, combine 1 cup chopped fresh rhubarb, 1 cup chopped seeded peeled apple and ¼ cup sugar or honey (or 2 tsp stevia). Cover with water or apple juice and simmer until soft. Use up to ½ cup of this mixture per smoothie recipe. Cooked frozen or canned rhubarb may also be used in smoothies.

Rhubarb Smoothies

• Rhubarb Apple

• Rhubarb Pineapple

Spanish Melons

See Melons

Strawberries

Actions: Antioxidant, antiviral, anticancer.

Uses: Effective against kidney stones, gout, rheumatism and arthritis, strawberries are also used in cleansing juices and as a mild tonic for the liver. Strawberries are high in cancer-fighting ellagic acid and vitamin C. They are also a good source of vitamin A and potassium, and contain some iron. Both the leaves and the fruit are used medicinally. Strawberry leaf tea can be used to treat diarrhoea and dysentery.

Buying and storing: Pick your own or choose brightly coloured firm berries with the hulls attached. They are best used immediately but may be stored for no more than two days in the refrigerator. Wash just before using.

For smoothies: You can substitute frozen strawberries for fresh. Hull and cut fresh strawberries in half before adding to the blender.

Strawberries add a sweet, powerful flavour to smoothies and are best blended with only one or two other fruits, especially bananas and other berries. Their flavour is enhanced by a bit of lemon or lime juice.

Strawberry Smoothies

• Best Berries

• Pineapple-C

• Sea-Straw

• Strawberry Blush

• Strawberry Swirl

Tangerines

See Citrus Fruits

Watermelons

Actions: Antibacterial, anticancer.

Uses: Watermelons contain vitamins A and C, iron and potassium. Their high water content makes them good summer refreshments.

Buying and storing: A watermelon should have a bright green rind and firm flesh (no blemishes or soft spots) and feel heavy for its size. Store in a cool dark place or in the refrigerator for two or three days.

For smoothies: Watermelon blends well with other fruits to make a sweet thirst quencher. Cut in half lengthwise and use one half at a time. With the cut side of one half facing up, slice and discard one round end. Move the knife over 2.5 to 4 cm and cut a slice. Remove and discard the rind and seeds, then chop the flesh before adding it to the blender. This-size slice yields approximately 1 cup of chopped fruit. Wrap the remainder in plastic wrap and store in the refrigerator.

Watermelon Smoothies

• Perfect in Pink

• Watermelon

• Watermelon-Strawberry Splash

• Watermelon Wave

Vegetable profiles

Asparagus

Actions: Antioxidant, anticancer, anti-cataracts, diuretic, promotes healing.

Uses: Asparagus is one of only four vegetables that are high in vitamin E. It is also a source of vitamins A and C, as well as potassium, niacin and some iron.

Buying and storing: Look for tight buds at the tips and smooth green stalks with some white at very bottom. Fresh asparagus will snap at the point where the tender stalk meets the tougher end. Store stalks upright in 1 cm of water in the refrigerator for up to two days.

For smoothies: Wash, snap off tough stems and cook in boiling water for three minutes. Drain, cool to room temperature and chop before adding to smoothies. Frozen or canned asparagus with juices may be substituted when fresh is not available.

Asparagus Smoothies

• Spring Celebration

Avocados

Actions: Antioxidant.

Uses: Avocados (which are technically fruits) contain more potassium than many other fruits and vegetables (bananas are just slightly higher). High in essential fatty acids, avocados also contain 17 vitamins and minerals, including vitamins A, C and E; all the B vitamins, except B12, and including riboflavin; iron; calcium; copper; phosphorus; zinc; niacin; and magnesium. They also have the largest amount of protein of any fruit. One avocado blended into a smoothie adds creamy texture and exceptional nutritional value.

Buying and storing: Look for ripe, heavy avocados that have dull dark green skin with no dents. Ripe avocados give slightly when gently squeezed. Avocados are often sold unripe, but you can ripen them in a paper bag at room temperature and store them in the refrigerator for just over one week once ripe.

For smoothies: Peel, cut in half, remove pit and cut into pieces. Brush the flesh with lemon juice to keep it from turning brown. Avocados thicken smoothies (in much the same way that bananas do) because of their relatively low water content. Up to 30% of an avocado’s weight may be oil, and, for this reason, they should be used sparingly.

Avocado Smoothies

• Avocado Orange

• Avocado Pineapple

Beans

Fresh green, yellow wax, Italian, snap and string beans; green peas; snow peas; and legumes (dried peas, lentils and beans)

Actions: Improve memory, antioxidant.

Uses: Green beans and peas are the same botanically as dry beans because they are all leguminous plants, meaning that they produce their seeds in pods. However, fresh beans have lower nutrient levels than dried legumes. A good source of choline, which improves mental function, beans also contain vitamin A and potassium, as well as some protein, iron, calcium and vitamins B and C. The amino acids in beans and peas make them a valuable food for vegetarians.

Buying and storing: Buy fresh peas and beans with firm pods that show no signs of wilting. The bigger the pea or bean inside the pod the older the vegetable. Fresh yellow or green beans should be pliant but still snap when bent. Store unwashed fresh peas (in their pods) and beans in a plastic bag in the refrigerator for two or three days. Parboiled fresh beans and peas freeze well.

For smoothies: Fresh or frozen beans and peas can be cooked and used in smoothies, as can the canned varieties. Dried peas, beans and lentils can also be used, after they are soaked and cooked, in vegetable smoothies. The fibre in legumes adds texture to smoothies, which means that additional liquid is required. Lima and black beans, split peas and chickpeas are the most popular legumes used in smoothies.

Bean Smoothies

• Creamy Chickpea

• Lima Curry

• Peas Please

• Pease Porridge

Beets

Actions: Antibacterial, antioxidant, tonic, cleansing, laxative.

Uses: Beets (the root of the beet plant) are high in vitamin A and the enzyme betaine, which nourishes and strengthens the liver and gallbladder. Beets are also an excellent source of potassium and are cleansing for the liver, kidneys and gallbladder.

Buying and storing: Bright, glossy, crisp beet greens indicate fresh beets (see Leafy Greens, for how to use beet greens in smoothies). Buy firm unblemished small beets with greens intact, if possible. To store, cut off tops and treat as leafy greens. Store unwashed beets in a plastic bag in the refrigerator. Beets will keep for up to 1½ weeks. Wash just before cooking.

For smoothies: Use cooked fresh, frozen or canned beets with juices.

Beet Smoothies

• Apple Beet Pear

• Beet

• Blazing Beets

• Clam Beet

Broccoli

Actions: Antioxidant, anticancer, promotes healing, anti-cataracts.

Uses: Broccoli is one of only four vegetables that are high in vitamin E. It is also high in cancer-fighting indoles and glucosinolates and has fair amounts of vitamins A, B and C.

Buying and storing: Broccoli yellows as it ages, so deep green colour and firm tight buds are signs of freshness. Thin stalks are more tender than thick or hollow ones. Store in a vented plastic bag in the crisper drawer of the refrigerator for up to three days.

For smoothies: Use cooked fresh, frozen or canned broccoli with juices.

Broccoli Smoothies

• Brocco-Carrot

• Cheesy Broccoli

Brussels

Sprouts

See Cabbage

Cabbage

Green, red, Savoy, bok choy and Chinese cabbage; kohlrabi; and Brussels sprouts

Actions: Antibacterial, anticancer, helps memory, antioxidant, detoxifying, diuretic, anti-inflammatory, tonic, antiseptic, restorative, antiulcer, boosts immunity, anti-cataracts, promotes healing.

Uses: High in cancer-fighting indoles and a good source of choline, which improves mental function, cabbage is one of only four vegetables that are high in vitamin E. An excellent remedy for anemia, cabbage has also been used as a nutritive tonic to restore strength in cases of debility and during convalescence. Beneficial to the liver, cabbage is also effective in preventing colon cancer and may be of help to diabetics by reducing blood sugar levels. Cabbage juice is especially effective in preventing and healing ulcers.

Buying and storing: Fresh cabbage has loose outer leaves around a firm centre head. Stored cabbage does not have the outer wrapper leaves and tends to be paler in colour. Cabbage will keep for up to two weeks in a plastic bag in the refrigerator. Wash and cut or slice just before using.

For smoothies: Wash, shred or cut fresh or frozen cabbage into chunks for smoothies.

Cabbage Smoothies

• Cabbage Cocktail

• Minestrone

• Red Rocket

Carrots

Actions: Antioxidant, anticancer, protect arteries, expectorant, antiseptic, diuretic, boost immunity, antibacterial, lower blood cholesterol levels, prevent constipation.

Uses: Carrots are extremely nutritious and rich in vitamins A, B and C; iron; calcium; potassium; and sodium. They have a cleansing effect on the liver and digestive system, help prevent the formation of kidney stones and relieve arthritis and gout. Their antioxidant properties come from carotenoids (including beta-carotene), which have been shown to cut cancer risk, protect against arterial and cardiac disease, and lower blood cholesterol. Carrots enhance mental function and decrease the risk of cataracts and macular degeneration.

Buying and storing: The green tops continue to draw nutrients out of the carrot, so choose fresh carrots that are sold loose without the tops, or remove the tops immediately after purchase. Choose firm well-shaped carrots with no cracks. If stored unwashed in a cold, moist place, carrots should not shrivel. Keep for up to two weeks in a vented plastic bag in the crisper drawer of your refrigerator.

For smoothies: Carrots are versatile vegetables that are naturally sweet. They can be used in almost any smoothie recipe. The deeper the colour the higher the concentration of beta carotene. Do not use carrot greens in smoothies. Carrots may be used raw, but cooking frees up carotenes (precursors to vitamin A), the anticancer agents in carrots. Steam or simmer carrots just until tender, then add to the blender along with other fruits or vegetables.

Carrot Smoothies

• Carrot Raisin Cooler

• Orange Zinger

• Rustproofer #1

• Spiced Carrot

Cauliflower

Actions: Antioxidant, anticancer.

Uses: Like all cruciferous vegetables (cabbage, Brussels sprouts, broccoli, collard greens, kohlrabi), cauliflower is rich in cancer-fighting indoles. Cauliflower contains vitamin C and potassium, as well as some protein and iron.

Buying and storing: Fresh cauliflower has dense, tightly packed florets, and the head is surrounded by crisp green leaves. Keep loosely covered in a perforated plastic bag in the refrigerator for no longer than one week.

For smoothies: Cut into pieces and cook before using. Use some of the core if it is not woody.

Cauliflower Smoothies

• Cauliflower Cocktail

• Herbed Cauliflower

Celery and Celeriac

Actions: Mild diuretic, anticancer.

Uses: Sometimes used as a treatment for high blood pressure (two to four stalks per day), celery also helps detoxify carcinogens (see also Celery Seeds, for their healing properties).

Buying and storing: Fresh celery has crisp green leaves and firm, crisp ribs. (The leaves are removed from older stalks.) Store for up to two weeks in a vented plastic bag in the refrigerator.

For smoothies: Use celery stalks and leaves in vegetable cocktails to add natural saltiness. Scrub and cut celery into pieces before adding to the blender. Celeriac, the root of a different variety of celery than common table celery, adds a stronger celery flavour to smoothies. Peel off the tough outer skin, then slice and chop before adding to the blender.

Celery Smoothies

• Celery Cream

Chilli Peppers

Actions: Stimulant, tonic, diaphoretic, rubefacient, carminative, antiseptic, antibacterial, expectorant, anti-bronchitis, anti-emphysema, decongestant, blood thinner.

Uses: Chillies are hot peppers that contain the active element capsaicin. They are high in vitamin A and contain some vitamin C, calcium, iron, magnesium, phosphorus and potassium. Chilli peppers help people with bronchitis and related problems by irritating the bronchial tubes and sinuses, causing the secretion of fluid that thins the constricting mucus and helps move it out of the body. Capsaicin also blocks pain messages from the brain, making it an effective pain reliever. In addition, it also helps prevent heart attacks (if taken on a consistent basis), as it has clot-dissolving properties. Cayenne is a variety of chilli. It appears in the Herb Profiles section because it is used medicinally, as well as in cooking.

Buying and storing: Look for firm, crisp chilli peppers with smooth skin and no blemishes. Store in a paper bag in the crisper drawer of your refrigerator for up to four days. Peppers freeze well and may be added frozen to smoothies.

When purchasing dried chilli peppers, make sure they are clean and fully dried. Store them in a cool, dry place.

Trial by Fire

Common Chilli Peppers

There are five cultivated species of the Capsicum genus — C. annuum, C. frutescens, C. chinense, C. baccatum and C. pubescens — and over 20 wild varieties. Colour does not help in identifying chillies because the same fresh peppers can be either picked green or allowed to ripen and turn red. Most are dried, some are smoked and many are canned. And, to confuse matters even more, chillies change their names with different preserving methods.

Around the turn of the 20th century, Wilbur Scoville, a Detroit pharmacist, developed the Scoville Organoleptic Test to determine the heat of different varieties of chilli pepper. Listed in order from mild to hot, the following are just a few of the hundreds of varieties enjoyed today.

New Mexico chillies (often called Anaheim) are mildly flavoured and long and green when fresh. Left on the bush, they turn red in the fall, and the dried versions are a rich shade of oxblood, with an enchanting smoky taste. Milder than most, New Mexico chillies are used in most classic Tex-Mex dishes and are a good choice for beginning chilli users.

Poblano/ancho chillies are big, flat, relatively mild peppers. They are the widest chillies (hence the name ancho, which means “wide” in Spanish). They are known as poblanos when fresh and anchos when dried. In their dried form, they acquire a nutty taste and raisin-like appearance. They are the most commonly used variety in Mexico.

Jalapeño peppers are probably the most common and widely available chillies and are at the halfway point on the Scoville Heat Unit Scale. Jalapeños lend a meaty texture and rich flavour to dishes. Their thick flesh makes them excellent for use in smoothies. When smoked and dried, jalapeños are called chipotles.

Serrano chillies are very hot to fiery with a slightly fruity taste. More flavourful than jalapeños, they originated in the Hidalgo and Puebla regions of central Mexico, and the word serrano means “from the mountains.” They are the most popular choice for fresh salsas, stews and moles (spicy chocolate sauces usually served with meat).

Cayenne peppers are grown commercially in New Mexico, Africa, India, Japan and Mexico and are commonly available in dried form. A favourite in African and Cajun dishes, ground dried cayenne pepper is a major ingredient in barbecue rubs and powders. They are often used in Italian cooking as well and are the source of the hot pepper flakes that people often sprinkle over pasta or pizza. Ground cayenne is used extensively in cooking but has healing properties, too (see Cayenne).

Habanero chillies are small round peppers that are almost identical to Scotch Bonnet peppers (they can be used interchangeably) and are reputedly the hottest chillies. They are rated a blazing 10-plus on the Scoville Heat Unit Scale and really pack a punch in hot-pepper and Caribbean jerk sauces, to which they also impart a unique fruity undertone.

For smoothies: Wash and handle chillies carefully and wash your hands thoroughly after handling, as capsaicin will irritate your skin and eyes. Wash fresh chillies, remove the stems and coarsely chop. The hot, irritating component, capsaicin, is concentrated in the ribs of the flesh, not the seeds (as commonly thought), so the seeds may be left intact. When first using chillies, add half the recommended amount to the blender. Taste, add more if desired, and blend. Use fresh, reconstituted dried or canned chillies in smoothies. You may also add hot sauce or powdered cayenne to smoothies as a substitute for chillies. Adding yoghurt to chilli drinks helps extinguish the fire.

Chilli Smoothies

• Cajun Cocktail

Collard Greens

See Leafy Greens

Corn

Actions: Anticancer, antiviral, raises estrogen level, neutralizes stomach acid, high fibre helps with kidney stones and water retention.

Uses: Used in moderation, corn adds fibre to the diet.

Caution: Corn and corn products (cereals, corn chips or foods made with cornstarch) may trigger food intolerances that lead to chronic conditions, including rheumatoid arthritis, headaches and irritable bowel syndrome.

Buying and storing: Fresh corn is best if cooked within minutes of picking. When that is not possible, buy corn that has been kept cold and use as soon as possible.

For smoothies: Use leftover cooked fresh corn by slicing kernels off the cob with a sharp knife. Frozen or canned whole-kernel corn packed in water can be used when fresh is not available.

Corn Smoothies

• Corn Chowder

Cucumbers

Actions: Diuretic.

Uses: Moderate sources of vitamin A, iron and potassium, cucumbers are high in water, making them good vegetables for smoothies. Cucumbers contain sterols, which may help the heart by reducing cholesterol.

Buying and storing: Choose shiny, bright green, firm cucumbers. Avoid those with yellow spots (although this is a sign of ripeness, the seeds will be bitter and the flesh too soft) and wax on the skin (which is not good to eat and usually a sign of age). Store in the crisper drawer of the refrigerator for four or five days.

For smoothies: Wash before using, peel (especially if the skin has been waxed or if not organic) and cut into cubes, leaving the seeds intact.

Cucumber Smoothies

• Flaming Antibiotic

• Gazpacho

Eggplants

Actions: Antibacterial, diuretic, may lower blood cholesterol levels, may prevent cancer.

Uses: Now used topically to treat skin cancer, the terpenes in eggplants may also work internally to deactivate steroidal hormones that promote certain cancers. Eggplants contain a fair amount of potassium, which normalizes blood pressure. They are also low in fat and calories.

Buying and storing: Choose small deep-purple eggplants with firm, smooth skin that has no scrapes, cuts or bruises. Use immediately or keep for one or two days in the crisper drawer of the refrigerator.

For smoothies: Wash before using, peel (if not organic) and cut into cubes, leaving the seeds intact. One slice of fresh eggplant can be used in any vegetable smoothie. It adds fibre, which thickens drinks without changing the taste of the main ingredients.

Eggplant Smoothies

• Roasted Eggplant

Fennel

Actions: Antioxidant, seeds are digestive.

Uses: A bulb-like vegetable similar to celery but with a distinctly sweet anise taste, fennel is a good source of vitamin A.

Buying and storing: Avoid wilted or browning stalks on fennel. The bulb should be firm and white with a light green tinge. Remove leaves and keep for up to one week in the refrigerator.

For smoothies: Cut fennel bulb in half and cut one of the halves in half again. Use one quarter at a time in any vegetable smoothie. Wash and chop (use the leaves if they are attached to the stalks) before adding to the blender. Fennel may be used raw, cooked or frozen in smoothies. One-quarter of a fennel bulb makes about 1 cup chopped.

Fennel Smoothies

• Anise Anise

• Creamy Fennel

Garlic

See Herb Profiles

Kale

See Leafy Greens

Kohlrabi

See Cabbage

Leafy Greens

Kale, Swiss chard, collard greens, mustard greens, turnip greens and lettuce

Actions: Antioxidant, anticancer.

Uses: Excellent sources of vitamin A and chlorophyll, leafy greens are also good sources of vitamin C, and have some calcium, iron, folic acid and potassium, as well.

Buying and storing: Buy bright green, crisp (not wilted) greens and store unwashed in a vented plastic bag in the crisper drawer of your refrigerator. Leafy greens are very tender and will sag and yellow (or brown) when not stored or handled properly. Store away from fruits.

For smoothies: Wash, remove tough ribs and stems, then shred or chop before adding to the blender.

Leafy Greens Smoothies

• Garden Goodness

• Leafy Luxury

Leeks

Actions: Expectorant, diuretic, relaxant, laxative, antiseptic, digestive, hypotensive.

Uses: Easily digested, leeks are used in tonics, especially during convalescence from illness. They can be blended into toddies for relief from sore throats, thanks to their warming, expectorant and stimulating qualities.

Buying and storing: Bright green ends showing no signs of slime or wilt, with crisp white roots intact, means that leeks are fresh. Unwashed and kept in a vented plastic bag in the refrigerator, leeks should last for one to two weeks.

For smoothies: Leeks can be gritty, so it is important to clean them thoroughly before using. Trim the white roots and outer green leaves off, split lengthwise and wash the inner layers well. Cut into chunks. Leeks may be used raw but mellow and soften when cooked.

Leek Smoothies

• Quick Vichyssoise

• Vichyssoise

Legumes

See Beans

Lettuce

See Leafy Greens

Mustard Greens

See Leafy Greens

Onions

Actions: Antibacterial, anticancer, antioxidant, circulatory and digestive stimulant, antiseptic, detoxifying, lower blood cholesterol levels, hypotensive, lower blood sugar level, diuretic, cardioprotective.

Uses: Onions help prevent thrombosis, reduce high blood pressure, lower blood sugar, prevent inflammatory responses and prohibit the growth of cancer cells. Shallots and yellow or red onions are the richest dietary sources of quercetin, a potent antioxidant and cancer-inhibiting phytochemical.

Buying and storing: Examine each onion to make sure it has dry, tight skin and is firm. Avoid onions with woody centres in the neck and black powdery patches. If stored in a cool, dry place with good air circulation, onions will keep for up to two weeks (one month or more in the refrigerator).

For smoothies: Vidalia or red onions are preferable for smoothies because they are milder in flavour. Peel and chop before adding to the blender.

Onion Smoothies

• Allium Antioxidant

• Creamed Onions

Parsnips

Actions: Anti-inflammatory, anticancer.

Uses: Parsnips are best fresh after frost has concentrated their carbohydrates into sugar, making them sweeter. Good sources of vitamins C and E and potassium, they also contain some protein, iron and calcium. Parsnips, like other root vegetables, keep well and are excellent in winter smoothies.

Buying and storing: Look for firm flesh with no evidence of shriveling, soft spots or cuts. Parsnips should snap when bent. Small thin parsnips with tops still intact are preferable. Keep them in a plastic bag in the refrigerator for up to 1½ weeks.

For smoothies: Small fresh parsnips are surprisingly sweet. Pair older parsnips with apples and/or carrots to sweeten them up. Peel (if not organic) and roughly chop parsnips. Place in a small saucepan, cover with water and simmer until soft.

Parsnip Smoothies

• Parsnip

Peas

See Beans

Peppers

Green, yellow, orange, purple and red bell peppers Actions: Antioxidant, anticancer, cardioprotective.

Uses: Use green, yellow, orange, purple and red peppers in vegetable cocktails and blended drinks — they are all high in vitamins A and C and contain some potassium.

Buying and storing: Firm, crisp peppers with smooth skins and no blemishes are preferable. Avoid waxed peppers because the wax keeps the skin from breathing and prevents air from circulating, which can accelerate bacteria growth. Store peppers in a paper bag in the crisper drawer of the refrigerator for up to four days. Peppers freeze well and may be added to smoothies without thawing.

For smoothies: Wash and cut into pieces, leaving the seeds intact and discarding the stems. Frozen, canned or reconstituted dried peppers may be used in smoothies.

Pepper Smoothies

• Peppery Tomato Cocktail

Potatoes

Actions: Anticancer, cardioprotective.

Uses: Potatoes are high in potassium, which may help prevent high blood pressure and strokes. They are a good source of B vitamins (except B12), vitamin C and fibre, and make satisfying low-fat additions to drinks.

Buying and storing: Select clean, smooth, well-shaped potatoes. Avoid those with wrinkled skin, soft spots or bruises. One medium potato weighs about 8 oz and makes about 1 cup diced. If kept in a cool, dry place (for example, a cellar or porch), potatoes will last for up to one month. Keep covered with brown paper or burlap, as light causes potatoes to turn green.

For smoothies: Cook potatoes before adding to smoothies. You can also use canned or leftover cooked potatoes.

Potato Smoothies

• Peppered Potato

Spinach

Actions: Anticancer, improves memory, antioxidant, promotes healing, anti-cataracts, antianemia.

Uses: A good source of choline, which improves mental function, and folic acid, a heart protector, spinach is one of only four vegetables that are high in vitamin E. It is also high in cancer-fighting lutein, chlorophyll and vitamins A and C, and is a good source of calcium, iron, protein and potassium.

Buying and storing: Choose loose spinach, which is fresher than prepackaged, when available. However, be sure to wash it thoroughly, as it tends to be gritty. Look for broad, crisp, deep green leaves with no signs of yellowing, wilting or softness. Spinach keeps for up to three days in a perforated plastic bag in the crisper drawer of the refrigerator. Pick over and remove yellow or wilted leaves of prepackaged spinach before using.

For smoothies: Use fresh, frozen or canned spinach. Wash fresh leaves well, remove tough ribs and stems, and coarsely chop the leaves before adding to the blender. To measure, pack chopped spinach tightly into a dry measuring cup.

Spinach Smoothies

• C-Green

• Green Gold

Squash

Acorn, butternut, Hubbard, pumpkin and turban

Actions: Antioxidant, anticancer.

Uses: Squash is a good winter vegetable that is high in vitamin A.

Buying and storing: Summer squash are small and tender, with pliable skins and seeds. Winter squash have been allowed to mature on the vine, and their rinds and seeds are tough and woody. Keep whole squash in a cold, moist place or in a perforated plastic bag in the refrigerator. Winter squash may keep for up to one month if stored properly. Cooked squash freezes well for use in smoothies.

For smoothies: Frozen, canned or leftover cooked squash is easiest to use in smoothies. Use one-quarter or less of a fresh squash at a time and cook before using in smoothies. Peel, chop and place in a medium saucepan. Cover with water and simmer until soft.

Squash Smoothies

• Carrot Squash

• Rustproofer #2

• Squash Special

Swiss Chard

See Leafy Greens

Tomatoes

Actions: Antioxidant, anticancer.

Uses: High in lycopene and glutathione, two powerful antioxidants, tomatoes are thought to reduce the risk of many cancers. Lycopene is also thought to help maintain mental and physical functions and is absorbed by the body more efficiently when tomatoes are juiced (or cooked). Tomatoes also contain glutamic acid, which is converted in the body to gamma-aminobutyric acid (GABA), a calming agent known to be effective in reducing kidney hypertension. Drink tomato juice or smoothies made with tomatoes to relax after a stressful day.

Buying and storing: Vine-ripened heritage varieties are the most flavourful. Tomatoes are best bought fresh only when in season (use canned or reconstituted dried at other times). Local tomatoes are not treated with ethylene gas to force reddening. Plump, heavy, firm-skinned, bright red tomatoes keep for two or three days at room temperature. When almost overripe, store tomatoes in the refrigerator for only one or two more days.

For smoothies: Skin and seeds may be used. If seeds are not desired, peel ripe tomatoes and press flesh through a sieve, catching the juice in a bowl.

Tomato Smoothies

• Clam Tomato

• Pure Tomato

• Tomato Juice Cocktail

• Zippy Tomato

Turnips

Actions: Tonic, decongestant, antibacterial, anticancer, diuretic.

Uses: Turnips have a beneficial effect on the urinary system, purify the blood and aid in the elimination of toxins. For this reason, they make a good addition to cleansing smoothies. Both the root and the green tops (see Leafy Greens) are high in glucosinolates, which are thought to block the development of cancer. Good sources of calcium, iron and protein, small tender turnips are available in the spring and sometimes in the fall.

Buying and storing: Small firm white turnips with dark green leaves that show no signs of wilting or yellowing are best. Turnips will keep for up to one week in a plastic bag in the refrigerator.

For smoothies: Fresh cooked spring turnip is a pleasant addition to smoothies. Treat young turnips the same way you would parsnips. Their taste can be hot and peppery.

Turnip Smoothies

• Turnip Parsnip Carrot

• Turnip-Tomato Tango

Watercress

Actions: Antioxidant, diuretic, anticancer, tonic, antibiotic, cleansing.

Uses: High in fibre and vitamin C and a good source of vitamin A, watercress grows wild around streams and wet areas. Be careful not to harvest it in areas where fields drain directly into streams, because watercress takes in chemical runoff and the byproducts of animal feces through its roots.

Buying and storing: Pick watercress just before using. If purchasing, choose crisp bright green sprigs with intact leaves. Sort through and remove any yellow or wilted stems. Watercress is fragile and should be used immediately. Wrapped in a towel in the crisper drawer of the refrigerator, it will keep for one or two days.

For smoothies: Wash well and chop. Watercress adds a peppery bite to smoothies. Use sparingly (only three to four sprigs per recipe).

Watercress Smoothies

• Watercress

Wild Greens

Dandelion, mustard, sorrel, turnip, wild garlic and wild leek (ramp)

See Leafy Greens

Zucchinis

Italian, yellow straightneck and yellow crookneck

Actions: Antioxidant.

Uses: A good source of vitamins A and C, potassium and niacin, zucchinis are mildtasting and blend well with stronger vegetables.

Buying and storing: Although zucchinis grow quite large, the smaller they are, the more tender. Look for soft thin skin with no cuts or bruises, and intact stem ends.

For smoothies: Choose small, firm zucchinis. Scrub well, trim off blossom ends, peel (if not organic) and chop before adding to the blender.

Zucchini Smoothies

• Zuke and Cuke

Other ingredient profiles

Blackstrap Molasses

Molasses is a thick syrup by-product of sugar refining, in which the sucrose (sugar) is separated from the liquid and nutrients from the raw cane plant. Several grades of molasses are available, but blackstrap contains the least sugar and the most nutrients: iron, six of the B vitamins, calcium, phosphorous and potassium.

For smoothies: Use sparingly — 1 to 2 tsp per 1 cup of smoothie — in drinks that require additional sweetening. Blackstrap molasses adds its own distinct flavour.

Carob

Carob, which is powdered carob beans, is used as a substitute for cocoa and chocolate. Carob is healthier than chocolate because, unlike cocoa (which chocolate is made from), it has no caffeine, does not need extra sugar, is lower in fat and provides some calcium and phosphorus. It is available in baking chips, which can be used in hot drinks, as well as in powdered form, which can be blended into smoothies (see also Coconut Carob Milk).

For smoothies: Carob tastes similar to cocoa and will add sweetness to blended drinks. Add 1 tbsp at a time and taste after each addition.

Cereal Grasses

Wheat and barley

Wheat and barley grass are grown from the seeds, or “berries,” of the wheat or barley plant. Harvested when 12.5 to 15 cm tall, the fresh grass is then eaten or juiced. It can also be dried and used in powdered form or pressed into pills. High in chlorophyll, a powerful healing agent and infection fighter, as well as beta-carotene and vitamins C and E, these green foods are easily added to juices and smoothies. They have high levels of protein — even higher than those of soy products and legumes — making them the best plant sources of this nutrient.

Actions: Antioxidant, anti-inflammatory, anticancer, antibiotic, blood cleanser, protect against radiation.

For smoothies: Whisk 1 or 2 tsp powdered wheat or barley grass into 1 or 2 cups of smoothie.

Cider Vinegar

Distilled white vinegar is a mixture of acetic acid and water. It is useful as a disinfectant and cleaning agent but is not valuable as a food. Naturally fermented vinegar made from wine or fruit juice, such as the cider vinegar widely available in grocery stores, contains some nutrients. However, the most nutritious cider vinegar is available at natural-food stores. It is made from juice extracted from certified organic apples that is naturally fermented (without heat or the addition of clarifiers, enzymes or preservatives). This process yields a natural cider vinegar that contains some pectin and trace minerals, as well as beneficial bacteria and enzymes.

For smoothies: Add 1 tsp natural apple cider vinegar per smoothie recipe to enhance overall health.

Cheese

Cheese contains almost all of the nutrients in milk in concentrated form. People with milk intolerances cannot eat cheese made from cow’s milk. While hard cheeses usually cannot be blended into drinks, soft and semisoft cheeses — such as feta, blue, cream and cottage cheeses, among many others — can be added to smoothies. Because softer cheeses are usually higher in fat, they should be used sparingly.

For smoothies: When using semisoft cheese, bring it to room temperature, remove the rind, if necessary, and chop before adding to the blender. The amount varies with the cheese, but a good rule of thumb is to add no more than ¼ cup per smoothie recipe.

Flax Seeds

Actions: Flaxseed oil is the best vegetable source of essential omega-3 fatty acids, which help lubricate the joints and prevent absorption of toxins by stimulating digestion.

For smoothies: Add 1 tbsp whole flax seeds to other ingredients before blending, or whisk 1 tbsp (flaxseed oil into up to 2 cups of smoothie.

Grains

Buckwheat, oats, wheat, rye, spelt, amaranth and quinoa

Unrefined whole grains, which contain both the bran and the germ layers usually removed in refining, are nutritious because they retain all the nutritional value of the bran and the germ. Whole grains provide protein, carbohydrates, phytates, vitamin E, fibre (including lignins), some B vitamins (thiamin, riboflavin, niacin and folic acid), iron, zinc and magnesium.

Actions: Anticancer, antioxidant, fight heart disease, antiobesity, lower blood sugar level.

For smoothies: Add 2 to 3 tbsp steel-cut or rolled oats, spelt flakes or unprocessed oat bran to smoothie ingredients before blending. To use whole wheat berries in smoothies, soak 2 tbsp in 3 tb water overnight, then add to smoothie ingredients before blending. To use bulgur (steamed dried wheat) in smoothies, soak 2 tbsp in 2 tbsp hot water for 10 to 15 minutes, then add to smoothie ingredients before blending. To add buckwheat to smoothies, use kasha (roasted buckwheat kernels) and soak 2 tbsp in 3 tbsp hot water for one hour or until soft, then add to smoothie ingredients before blending. To use amaranth in smoothies, add 2 tbsp to smoothie ingredients before blending. To use quinoa in smoothies, thoroughly rinse 2 tbsp to smoothie ingredients before blending.

Green Algae

Chlorella and spirulina

Rich in carotenoids and chlorophyll, these microscopic single-celled green algae have been shown to be effective in reducing the effects of radiation and may be helpful in treating HIV infections. Available in capsules or bulk loose powder.

Actions: Antioxidant, anticancer, boosts immunity, reduces heavy-metal toxicity, hypotensive.

For smoothies: Add 2 tsp per smoothie recipe.

Hemp

Hemp seeds are high in protein and contain about 30% oil, which is high in essential fatty acids — omega-3 and omega-6, as well as gamma linolenic acid (GLA). Hemp nuts, the hulled seeds of the hemp plant, can be used in nut butters, baked products, dips and spreads, and incorporated into blended drinks.

For smoothies: Add 2 to 3 tbsp hemp nuts or 1 to 2 tsp hemp oil to each smoothie recipe.

Honey

Honey is almost as sweet as granulated white sugar. The difference is that honey has small amounts of B vitamins, calcium, iron, zinc, potassium and phosphorous. It also acts as a potent bacteria killer. One tbsp contains just under 2% of the recommended daily intake of vitamins A and C, iron and calcium. Generally, the darker the honey the higher its antioxidant value.

Actions: Antioxidant, antibacterial, antimicrobial, calms nerves, antidiarrhoeal.

Caution: Health organisations recommend that you never feed honey to children under one year of age, because most unpasteurized honeys contain yeasts from nectar and pollen that can ferment.

For smoothies: Use honey as a sweetener for bitter vegetable smoothies or add to hot toddies and cold remedies to soothe a sore throat. Liquid and creamed honeys are the best types to use in smoothies.

Bee pollen is made from the seeds of flower blossoms that stick to the legs of bees as they go from flower to flower. When the bees return to the hive, they clean themselves and mix these seeds with nectar and their own enzymes to form the pollen. Bee pollen contains proteins; vitamins A, B, C and E; calcium; magnesium; selenium; nucleic acids; and lecithin. Add 1 tbsp bee pollen to up to 2 cups of smoothie.

Royal jelly is a milky product that is fed exclusively to the queen bee. It is rich in B vitamins, as well as vitamins A, C, D and E. Refrigerate fresh royal jelly or purchase freeze-dried to use in blended drinks. Add 1 tbsp royal jelly to up to 2 cups of smoothie.

Propolis is a protective antibiotic substance made by bees. They collect a sticky resinous substance from coniferous trees and mix it with their own secretions to form propolis. For humans, it supports the immune system and can be used as a tonic. Add 1 tsp propolis to each 1 cup of smoothie.

Ice Cream

Ice cream is a fundamental ingredient in milk shakes, which are one of the earliest blended drinks. By the late 1800s, milk shakes had become a favourite treat served at local drugstores and ice-cream parlors. Made from milk, flavoured syrup and ice cream, the earliest versions were shaken by hand or using a hand-cranked device. Once electric milk-shake machines were developed, they quickly became popular. Since children and teenagers burn up more energy and have higher daily requirements for calcium than adults, homemade milk shakes are an acceptable snack once or twice a week. Use homemade ice cream when making the milk shakes in this book because it is a healthier choice: although it still contains sugar, it has none of the harmful additives or preservatives found in commercial ice cream.

Caution: The ice-cream smoothies in this book contain sugar and extra calories, so use sparingly and only if an active lifestyle allows.

Maple Syrup

The sap from sugar maples (Acer saccharum), red maples (A. rubrum) and silver maples (A. saccharinum) is collected in the spring when it is flowing from the roots back into the aerial parts of the tree to provide energy for growth. The sap is 95 to 97% water, but when it is boiled down, a thick, sweet syrup composed of 65% sucrose is left behind. The syrup also contains organic acids, minerals (mainly potassium and calcium) and traces of amino acids and vitamins. One-quarter cup maple syrup provides 6% of the recommended daily intake of calcium and thiamin, and 2% of magnesium and riboflavin.

For smoothies: Stir 1 to 2 tbsp pure maple syrup (avoid maple-flavoured syrup, which is primarily corn syrup with artificial flavouring) into 1 to 2 cups of vegetable smoothie when a sweetener is required. Maple sap — a thin, watery, clear liquid that is not as sweet as maple syrup — may be used as a liquid in smoothies.

Lecithin

Lecithin is one of the best sources of choline, which is known to improve memory by strengthening neurons in the brain’s memory centres. Lecithin is available in natural-food stores in capsule or granular form. Add two capsules or 1 tbsp lecithin granules to 1 to 2 cups of smoothie.

Nuts

All nuts — including peanuts, which are technically legumes — contain large amounts of protein, vitamin E, fibre and protease inhibitors, which are known to prevent cancer in labouratory animals. Although nuts are extremely high in fat, their oils are polyunsaturated and, as such, reduce blood cholesterol levels. Nuts also contain essential fatty acids, which are necessary for healthy skin, hair, glands, mucous membranes, nerves and arteries, as well as being helpful in preventing cardiovascular disease. Nuts allow a slow, steady rise in blood sugar and insulin, making them good foods for people with diabetes (see also Nut Milks).

Actions: Anticancer, lower blood cholesterol levels, regulate blood sugar level.

Caution: Some nuts cause extreme allergic reactions in some people. Peanuts and peanut butter may be contaminated by aflatoxin, a carcinogen.

For smoothies: Use up to 3 tbsp chopped nuts per smoothie recipe. Add to other ingredients before blending.

Protein Powder

Soy protein (the protein extracted from soybeans) is believed to help reduce the risk of cancers of the breast, endometrium and prostate if it contains isoflavones. Isoflavones mimic the action of estrogen and thus reduce the symptoms of menopause and help prevent the loss of calcium, which is linked to osteoporosis. Research has shown that soy protein reduces both the overall cholesterol level and the low-density lipoprotein (LDL), or “bad,” cholesterol level. Choose raw soy protein powder made from soybeans that are water-washed (not washed in alcohol), organically grown and specifically tested for high isoflavone levels.

For smoothies: Add up to 3 tbsp protein powder to each smoothie recipe. Add to other ingredients before blending.

Psyllium Seeds

Psyllium seeds, which are widely available in pharmacies and natural-food stores, are a good natural laxative. Mucilage-rich, they add bulk to the stool, which causes it to press against the bowel wall, triggering the contractions that lead to a bowel movement. Psyllium seeds are useful in treating constipation, irritable bowel syndrome, diverticular disease and obesity. When taking psyllium seeds, you need to drink at least eight glasses of water a day to avoid bowel obstruction. A diet high in fresh whole fruits and vegetables will soon take over their job.

Dose: Mix 1 tsp to 1 tbsp psyllium seeds into a smoothie and follow with a large glass of water. Take first thing in the morning for one week. You must drink at least eight glasses of water a day if you are taking psyllium seeds.

Caution: Psyllium can cause allergic reactions in sensitive individuals and should be avoided if you have asthma. If you experience an allergic reaction, discontinue use immediately. Psyllium should never be taken in cases of bowel obstruction.

Pumpkin Seeds

Pumpkin seeds are important to men because they contain high concentrations of amino acids that can reduce the symptoms of prostate enlargement.

For smoothies: Add 2 tbsp hulled fresh pumpkin seeds to ingredients before blending.

Ready-to-Use Juices

See Fruit Juices, or Liquids for Vegetable Smoothies.

Sea Herbs

(Sea vegetables or seaweed) Arame, dulse, hijiki, nori, wakame and kelp

Their high concentrations of vitamin A, protein, calcium, iron and other minerals make sea herbs important to overall health.

Actions: Anticancer, diuretic, antibacterial, boost immune function.

For smoothies: The salty taste of sea herbs blends well in vegetable smoothies. Available in dried form, sea herbs can be crushed and added dry to recipes. They can also be covered in hot water and allowed to soak for 10 to 20 minutes before using. Add 1 to 2 tbsp dried or ¼ cup soaked sea herbs and the soaking water to other ingredients before blending.

Sesame Seeds

High in calcium and a good source of incomplete protein, sesame seeds lend a light, nutty taste to juices and blended drinks. Sesame seed oil is exceptionally stable and is a source of vitamin E and coenzyme Q10, an essential coenzyme for metabolism, or the rate at which the body produces energy (or burns calories).

Actions: Emollient, laxative, antioxidant.

For smoothies: Use plain or toasted sesame seeds and add 1 tbsp per smoothie recipe. Add to other ingredients before blending or use with nuts to make nut milks .

Soy Products

Soybeans are the only known plant source of complete protein, meaning that they contain all of the essential amino acids in the appropriate proportions that are essential for the growth and maintenance of cells. Because soy products are often rich in isoflavones, diets high in soy were once thought to prevent cancers of the prostate, breast, uterus, lungs, colon, stomach, liver, pancreas, bladder and skin. However, recent studies have shown conflicting conclusions.

Actions: May be anticancer, lower blood cholesterol level, boost immunity.

Caution: Due to new research and the effects of genetic modification and heavy chemical use on soybeans, buy only organic fresh or dried soybeans and soy products.

Availability: Available raw, dried or canned whole, or in paste (miso), soy milk, tofu and tempeh.

For smoothies: Soy milk and tofu are often added to smoothies.

Tofu is a curd made from soybeans that is high in B vitamins, potassium and iron, as well as calcium, so long as that mineral has been used as the curdling agent (check the label). Tofu thickens and “smoothes” the taste of blended drinks. Silken tofu works best in smoothies. Add ¼ to ½ cup to any smoothie recipe.

Tempeh, a mild, firm cake made from fermented cooked soybeans, may also be used in smoothies. It is usually sold frozen. Add ¼ cup crumbled tempeh to any smoothie recipe.

Canned soybeans or cooked reconstituted dried soybeans are also good in smoothies and produce a thicker result. Add ½ cup canned or cooked soybeans per smoothie recipe.

Sprouts

A good source of B vitamins (except B12), sprouts also contain vitamins A and C, as well as bioflavonoids and enzymes. They add a green, living nutritional boost to juices and blended drinks. Alfalfa (and other grains), bean, pea and herb seeds are easy to sprout in a warm, moist environment and offer a concentrated blast of the nutrients found in the mature plants. Grow sprouts in the winter months, when fresh leafy greens are not at their best.

Caution: The safety of seed sprouts depends upon the quality of the water in which they are grown. Some sprouts have been linked with harmful bacteria, and water is the culprit in generating that bacteria. The best source for sprouts is to grow them from clean, organic seeds in water that has been boiled or that is known to be free of contaminants.

Buying and storing: For reasons stated above, grow your own or purchase sprouts from reliable growers. Look for moist, crisp sprouts with no evidence of slime or wilting. Store in the refrigerator for up to one week.

For smoothies: Add up to ½ cup sprouts per smoothie recipe.

Sunflower Seeds

A good source of vitamin E and zinc, sunflower seeds may be added to other ingredients before blending into smoothies.

For smoothies: Add 2 tbsp shelled seeds to up to 2 cups of smoothie.

Tofu

See Soy Products

Wheat Germ

A good source of vitamin E and thiamin, wheat germ may be added to other ingredients before blending.

For smoothies: Use 2 tbsp per smoothie recipe.

Wheat Grass

See Cereal Grasses

Yoghurt Products

Yoghurt cheese: If you prefer a thicker smoothie, a cheese made from yoghurt may be added. Use up to ¼ cup per smoothie recipe.

To make yoghurt cheese, suspend a strainer, sieve or colander lined with three layers of cheesecloth over a medium to large bowl. Empty a 500g or larger container of plain yoghurt into the strainer and cover with plastic wrap. Refrigerate for at least three hours or overnight. Remove from refrigerator, drain and discard liquid (or save for use in stocks). Cover and store yoghurt cheese in the refrigerator for up to one week. Makes ¾ to 1 cup yoghurt cheese.

Frozen yoghurt: Use frozen yoghurt as you would ice cream.

Add up to ½ cup per smoothie recipe. Add to other ingredients before blending. Frozen yoghurt thickens smoothies and may require the addition of extra liquid. Although most commercial frozen yoghurts are low in fat, they are very high in sugar — use them sparingly or substitute homemade unsweetened frozen yoghurt cubes.

Frozen yoghurt cubes: Drain and discard liquid from a 500g container of plain yoghurt. Spoon into ice-cube trays and freeze. Use in smoothies where frozen yoghurt is called for. Use six frozen yoghurt cubes to replace one scoop or ½ cup frozen yoghurt.

The recipes

Smoothie tips and techniques

• Measure the ingredients into the blender jug in the order listed in the recipe, pouring liquid into the jug first. This is essential for the blender to work properly.

• Blend on the Low or Mix setting for 10 to 30 seconds, then increase the speed to the High, Puree or Liquefy setting for another 10 to 30 seconds. This allows the blades to chop the bigger chunks finely before they spin faster and lift the mixture up and out of range. This method actually shortens the time needed to liquefy the ingredients for drinking.

• Always chop ice with some liquid in the jug.

• Smoothie too thin? Add a couple of ice cubes, a banana or frozen fruit.

• Smoothie too thick? Add more liquid — juice, soy milk, milk or water.

• Smoothie too sweet? Add lemon juice, 1 tbsp at a time, until taste is corrected.

• Smoothie too sour? Add chopped sweet fruit (banana, apple, grapes, pineapple or dried apricots or dates), in ¼ -cup increments, until desired sweetness is achieved.

• Blend, drink and enjoy — every day!

Dairy and dairy alternative smoothies

MAKING SMOOTHIES WITH MILK, YOGHURT, TOFU OR FORTIFIED soy milk is a good way to add bone-building calcium and protein to your diet. Milk is also a good source of B vitamins, but many people cannot tolerate dairy products (see Milk intolerance, below). Fortunately, a wide variety of nondairy liquids — such as soy milk, rice milk, fruit milks and nut milks, which are usually good sources of protein and calcium — may be used as substitutes for dairy products. As protein and calcium are essential for growth and maintenance of tissue, children, teenagers and many adults, especially postmenopausal women who are at risk of calcium depletion, will benefit from smoothies made with milk and yoghurt, as well as tofu and fortified soy milk.

Dairy

Milk

Milk is a source of important nutrients, such as calcium, B vitamins, protein, minerals and vitamin D. This is true not only of whole milk but also of reduced-fat milks (2%, 1% and skim) and chocolate milk. All of the recipes for dairy smoothies may be made with whole or reduced-fat cow’s milk, buttermilk, goat’s milk, ewe’s milk, or regular or low-fat evaporated milk. Milk is perishable, so always buy it and other dairy products that are well within the best-before date printed on the package and keep them refrigerated. Milk may be frozen in ice-cube trays, and the crushed cubes can be used in smoothies.

Milk intolerance

A significant number of people have difficulty digesting the sugar in milk, which is called lactose. This condition is called lactose intolerance and is characterized by the appearance of painful symptoms, such as bloating, after milk or milk products are consumed. Eliminating milk and dairy products from the diet alleviates this condition. If you are lactose intolerant or allergic to milk, be aware that cream; butter; processed products, such as cereals and baking mixes; and baked goods that contain milk, milk solids, cheese, cheese flavouring, whey, curds or even margarine may trigger digestive problems.

Other forms of milk

• Buttermilk is a by-product of the butter-making process. A creamy, rich liquid with a natural bite, it actually contains no butter. Buttermilk is also available in powdered dried form (see Using powdered buttermilk, below). Use buttermilk in smoothies to add texture, with less fat than whole milk.

• Powdered dried skim or whole milk solids are pasteurized milk crystals made by air-drying milk to remove the water. They are a convenient and economical alternative to fresh milk (see Using powdered dried milk, below).

• Ewe’s milk has about 50% more calcium than cow’s or goat’s milk. It is high in essential vitamins and minerals and is easily digestible. Although it is used mainly in cheese making, it is sometimes available in specialty-food or natural-food stores.

• Evaporated milk is made by evaporating half of the water from fresh whole milk. The heat used to process and can it caramelizes the naturally occurring milk sugars, giving evaporated milk a slightly caramel-like flavour and light brown tint. Evaporated milk makes smoothies thicker and slightly sweeter than those made with regular milk. Do not confuse evaporated milk with sweetened condensed milk, which is very high in sugar. Low-fat evaporated milk is a good choice for smoothies. Cans of evaporated milk are easy to store but need to be refrigerated once they are opened.

• Goat’s milk is available in most supermarkets and natural-food stores and can be comfortably consumed by many people with lactose intolerance.

USING POWDERED DRIED MILK

Keep powdered dried milk on the shelf and reconstitute just the amount required with water or add directly to smoothies for thicker, nutrient-enriched drinks. To make 1 cup of milk, whisk 2 to 4 tbsp with 1 cup water. You can add 2 or 3 tbsp powdered dried milk directly to a smoothie recipe, but be sure to increase the liquid by 1 or 2 tbsp.

USING POWDERED BUTTERMILK

With a supply of powdered buttermilk in the cupboard, you will always be able to enjoy its rich, tart taste in smoothies. To make 1 cup buttermilk, whisk 3 tbsp powdered dried buttermilk with 1 cup water. You can add 1 or 2 tbsp powdered dried buttermilk directly to most smoothie recipes, but be sure to add 1 or 2 tbsp extra liquid or water as well.

Yoghurt

Yoghurt is a fermented milk product that contains a beneficial type of bacteria called lactobacillus, which restores and maintains normal microbial balance in the intestinal tract.

The nutritional value of yoghurt is similar to that of milk but it is easier to digest. Check the label to ensure that yoghurt contains active bacterial cultures and that it doesn’t contain additives, preservatives or colourings.

For smoothies: Greek-style yoghurt is popular for smoothies because it is thick, creamy and sweet. (Strain thin or watery yoghurt through cheesecloth before adding to the blender.) Yoghurt may be substituted for cream or milk to make thicker, creamier smoothies. Yoghurt made from goat’s milk is also readily available and may be used wherever regular yoghurt is called for.

Alternative sources of calcium

Commercially produced cow’s milk, which can be tainted with hormones and antibiotics fed to cattle, may be an overrated source of calcium. Legumes (dried beans and lentils) are an excellent alternative; for example, 1 cup of 2% milk has 121 g of calcium, but ½ cup canned chickpeas with their canning liquid has 143 g of calcium. Other good sources of calcium are leafy greens, broccoli, nuts and sea herbs . Raw sesame seeds contain more calcium than any other food (1 oz contains 162 g of calcium, compared with 1 oz whole milk, which contains 18 g of calcium) and make an excellent addition to your diet.

Dairy alternatives

Soy milk

People seeking to reduce their saturated fat intake will find soy milk, which is made from soybeans, a versatile and tasty option. It may be substituted for regular milk in all smoothie recipes. Soy milk contains more protein and iron, less fat, fewer calories, no cholesterol and about one-fifth the calcium of cow’s milk (for this reason, most soy milk is fortified with extra calcium). Soy milk can be frozen in ice-cube trays for use in smoothies.

Rice milk

Rice milk, made from brown rice and filtered water, is slightly sweet and, when fortified, provides as much calcium and vitamins A and D as milk. Low in fat, it contains no lactose and is a tasty alternative for people who can not tolerate dairy products. Plain (unflavoured) rice milk can be substituted for any milk in the recipes in this book.

Fruit milks

Fruit milks are made by combining chopped dried fruit with boiling water. They are low in fat and cholesterol and can serve as milk substitutes in smoothies. Due to the concentrated natural sugars in dried fruit, fruit milks, which can be used to replace some or all of the liquid in smoothies, are sweet.

Coconut milk

Coconuts are the fruits of the coconut palm tree (Cocos nucifera) but are classified as nuts because they have an edible kernel inside a hard, brittle shell. Coconut meat can be eaten fresh or dried, and the thin, watery juice in fresh coconuts is used in cooking and drinks. (It should not be confused with coconut milk).

The dried meat may be shredded, flaked or compressed into hard cakes. These dried forms are often saturated with sucrose or fructose (sugar) solutions or corn syrup. To make your own Coconut Milk (recipe), use shredded fresh or unsweetened shredded dried coconut (available at natural-food stores).

Canned coconut milk is widely available but may contain sugar, water and other additives. Check the label and, if possible, purchase unsweetened coconut milk, which may be substituted for any dairy or nondairy milk or homemade coconut milk in smoothies.

Caution: Coconuts are high in saturated fat. One ounce (30 g) of sweetened shredded dried coconut contains 10.1g of fat (8.9g of which are saturated). One ounce (30 g) of pecans has 20g of fat, but only 2g are saturated, making pecans a healthier choice than coconut.

Nut milks

When blended with water, nuts make a pleasant, thick liquid that can be used in smoothies. Nut milks (see recipes) can be used to cut the sweetness of fruit smoothies. Nut milks make thicker shakes or smoothies than juice or soy milk and can be substituted for these liquids in most recipes.

Nuts contribute protein, vitamin E and fibre to the diet but should be eaten in small amounts because they are high in fat (although the fat in nuts is mostly unsaturated and contains healthful essential fatty acids). Because they are high in fat, nuts go rancid quickly. Purchase them in bulk-food or natural-food stores with high turnover and taste them before buying. You can store nuts in the freezer to keep them fresher longer.

To make nut milks: Use unsalted organic nuts with the skins intact or shell them yourself. You can also make milks using seeds. Raw sesame seeds are a good choice because they contain more calcium than any other food. Try making a milk using half nuts and half sesame seeds.

Herb smoothies

HERBS ARE PLANTS THAT ARE OFTEN USED FOR MEDICINAL PURPOSES. Like fruits and vegetables, many herbs are high in antioxidants, which counteract the free radicals that can cause cellular damage, aging and susceptibility to cancers. Each medicinal herb has unique active components that offer specific health benefits to humans. In fact, modern drugs were derived from plants, and over half of the drugs prescribed today still have their origins in plants.

Fresh organic is best

Like fruits and vegetables, fresh whole herbs — preferably organic — provide the maximum range of nutrients. Grow your own or look for fresh herbs in supermarkets and farmer’s markets. Use dried herbs in smoothies when fresh are not available.

To substitute dried herbs for fresh in smoothies: Use one-half to one-third less dried herb than the quantity of fresh called for in a recipe. Crush or grind dried herbs to a powder, then add to smoothie ingredients before blending.

Herbal teas (infusions)

Medicinal teas made from herbs are called infusions and may be substituted for all or part of the liquid in any smoothie recipe. The issue is whether you like the taste. No one has ever said that all herbal infusions are delicious, but some, such as mint and chamomile, taste quite pleasant.

When making medicinal teas, most herbalists work with dried herbs because they are widely available and easy to store, transport and use. Purchase small quantities of dried organic herbs from a farm or health/alternative store (see Resources) and replace after eight to 10 months. Store dried herbs in a cool, dark, dry place.

To make an herbal tea (infusion): Bring 1 cup pure or filtered water to a boil. Remove the kettle from the heat. Measure 1 tsp — or the amount recommended under Infusion for a specific herb (see Herb Profiles) — into a teapot. Pour the recommended amount of boiling water over top. Place lid on teapot and a cork in the spout to prevent steam from escaping. Steep for 10 to 15 minutes. Let cool before using in smoothies unless a hot drink is desired. Strain and discard bark, seeds or woody stems but blend leaves and flowers into smoothies along with other ingredients.

TIP

For convenience, make 1 to 2 cups herbal tea and store in a covered jar in the refrigerator for use throughout the day. Medicinal teas should be stored for no longer than one day. Keep them in a container that doesn’t leave a large headspace above the liquid, because active ingredients will be lost through oxidization during storage.

DECOCTIONS

When the woody parts (roots, bark and seeds) of herbs are simmered in water, the resulting solution is called a decoction.

To make a decoction: Measure the amount of the ground herb recommended under Decoction for a specific herb (see Herb profiles) into a small saucepan. Pour the recommended amount of filtered water into the pan and bring to a simmer. Simmer for the recommended amount of time. Use a saucepan made of a nonreactive material, such as glass, enamel or stainless steel and keep the lid on at all times, because some of the active ingredients will be lost if the steam is allowed to escape. Be sure to follow the instructions on the amount to use and the simmering time given for a particular herb.

Tinctures

A tincture is the solution made when herbs are steeped in alcohol and pure water. This technique extracts and preserves their active ingredients, and the resulting solution is so concentrated that only a few drops are required for each dose. Tinctures may be purchased at natural-food stores. To take a tincture, drop the amount recommended under Tincture for a specific herb (see Herb profiles) into water, juice or any fruit or vegetable smoothie and drink.

Spoonful of medicine

Smoothies are a tasty way to add the medicinal benefits of herbs to your diet or to take conventional medicines. Gel capsules can easily be slit open and their contents blended with smoothie ingredients. Fresh or dried herbs, tinctures and herbal teas can also be added to blended drinks.

General directions

Always place the lid securely on the blender before processing. Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Good Health Elixir

¼cup

orange juice

¼ cup

alfalfa infusion or carrot juice

Half

ripe banana, peeled and chopped

4

frozen strawberries or raspberries

In blender, combine orange juice, alfalfa infusion, banana and strawberries. Process as directed until smooth.

SERVES 1

TIP

Alfalfa, humanity’s oldest crop, feeds the cells and is safe to use every day.

Herb-eze

¼cup

carrot juice

¼ cup

astragalus decoction

¼ cup

frozen blueberries

¼ cup

chopped pitted peeled apricots

In blender, combine carrot juice, astragalus decoction, blueberries, apricots and cloves. Process as directed until smooth.

SERVES 1

TIPS

Use an equal quantity of dried apricots in smoothie recipes if fresh are not available.

The Chinese call astragalus huang qi and add the roots to nourishing soups for the very young and the very old. It is safe to use every day.

Anti-Depression Tonic

¼cup

carrot juice

¼ cup

lemon balm infusion

1 tbsp

lemon juice

¼ cup

cooked chopped carrots

Half

mango, peeled, pitted and chopped

2

large fresh basil leaves, chopped

In blender, combine carrot juice, lemon balm infusion, lemon juice, carrots, mango and basil. Process as directed until smooth.

SERVES 1

Pear Basil Raspberry

¼ cup

raspberry juice

¼ cup

Apricot Milk (recipe)

1 tsp

balsamic vinegar

1 tbsp

chopped fresh basil leaves

½ cup

frozen raspberries

½ cup

frozen or fresh sliced peeled pears

In blender, combine raspberry juice, apricot milk, balsamic vinegar, basil, raspberries and pears. Process as directed until smooth.

SERVES 1

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Cramp Crusher

½ cup

orange juice

2 tbsp

lemon juice

½ cup

blueberries, blackberries or strawberries

½ tsp

ground ginger

8

drops black cohosh tincture

In blender, combine orange juice, lemon juice, blueberries, ginger and black cohosh tincture. Process as directed until smooth.

SERVES 1

Courage

¼ cup

borage infusion

¼cup

orange juice

½ cup

frozen sliced peaches

¼ cup

cooked diced beets or frozen raspberries

In blender, combine borage infusion, orange juice, peaches and beets. Process as directed until smooth.

SERVES 1

TIP

Borage, which was believed to inspire courage, was traditionally made into a drink for men leaving to fight in the Crusades.

Healthy Bladder Blitz

¼ cup

buchu infusion

¼ cup

cranberry juice

¼ cup

frozen blueberries

¼ cup

chopped celery

In blender, combine buchu infusion, cranberry juice, blueberries and celery. Process as directed until smooth.

SERVES 1

Diuretic Tonic

¼ cup

burdock leaf infusion

¼ cup

dandelion leaf infusion

¼ cup

frozen blueberries

½ cup

chopped seeded peeled cantaloupe

1 tbsp

chopped parsley*

In blender, combine burdock leaf infusion, dandelion leaf infusion, blueberries, cantaloupe and parsley. Process as directed until smooth.

SERVES 1

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

Gout Gone

¼ cup

burdock root decoction

¼ cup

raspberry juice

¼ cup

frozen strawberries

1

ripe banana, peeled and chopped

1 tbsp

chopped parsley*

1 tsp

crushed fennel seeds

In blender, combine burdock root decoction, raspberry juice, strawberries, banana, parsley and fennel seeds. Process as directed until smooth.

SERVES 1

TIP

You can use fresh and frozen fruit interchangeably in most smoothies, although the results will differ. Frozen fruit not only chills a smoothie, it thickens it as well.

Teenage Tonic

¼ cup

burdock seed infusion

¼ cup

calendula infusion or carrot juice

Half

mango, peeled, pitted and chopped

¼ cup

chopped seeded peeled cantaloupe

2

apricots, peeled, pitted and chopped

1 tsp

dandelion root tincture

In blender, combine burdock seed infusion, calendula infusion, mango, cantaloupe, apricots and dandelion root tincture. Process as directed until smooth.

SERVES 1

TIPS

This drink is a cleansing tonic that supports hormone balance and improves skin problems, especially during the teenage years.

Use an equal quantity of dried apricots if fresh are not available.

Peptic Tonic

¼cup

apple juice

¼ cup

calendula infusion

1

ripe banana, peeled and chopped

¼ cup

chopped pitted peeled mango

¼ cup

chopped seeded peeled papaya

1 tsp

slippery elm bark powder

In blender, combine apple juice, calendula infusion, banana, mango, papaya and slippery elm bark powder. Process as directed until smooth.

SERVES 1

TIP

This healing tonic is safe for an everyday breakfast drink if the slippery elm bark powder is eliminated. See Peptic Ulcers, for other fruits, vegetables and herbs to add to this smoothie.

Sleepytime Smoothie

¼ cup

catnip infusion

¼ cup

chamomile infusion

1

apple, peeled, cored and chopped

Half

ripe banana, peeled and chopped

20 to 40

drops valerian* tincture

In blender, combine catnip infusion, chamomile infusion, apple, banana and valerian tincture. Process as directed until smooth.

SERVES 1

TIP

The range in the dosage of valerian reflects individual needs: some people need more than others. Try this first with 20 drops, then increase if required.

* Valerian has an adverse effect on some people.

Digestive Drink

¼ tsp

crushed cardamom seeds

¼ tsp

crushed cinnamon stick

¼ tsp

crushed fennel seeds

tsp

crushed cloves

1

apple, peeled, cored and chopped

1

kiwi, peeled and chopped

¼ cup

seedless grapes

1. In a teapot, pour ¼ cup boiling water over cardamom seeds, cinnamon, fennel seeds and cloves. Cover and steep for 10 minutes. Strain and discard spices. Let spice infusion cool.

2. In blender, combine spice infusion, apple, kiwi and grapes. Process as directed until smooth.

SERVES 1

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Pain Reliever

½ cup

tomato juice

2 tbsp

lemon juice

½ cup

shredded cabbage

½ tsp

cayenne pepper (or to taste)

8

drops black cohosh tincture

In blender, combine tomato juice, lemon juice, cabbage, cayenne and black cohosh tincture. Process as directed until smooth.

SERVES 1

TIP

Use raw or cooked cabbage in this smoothie. Although raw has more nutrients, cooked cabbage blends easily and the taste is not as strong.

Muscle Relief

½ cup

beet juice

¼ cup

chopped celery

¼ cup

cooked chopped carrots or beets

1 tsp

slippery elm bark powder

¼ tsp

crushed medicinal celery seeds

In blender, combine beet juice, celery, carrots, slippery elm bark powder and celery seeds. Process as directed until smooth.

SERVES 1

Gas Guzzler

½ cup

papaya nectar or apple juice

1

apple, peeled, cored and chopped

½ cup

chopped seeded peeled papaya

¼ tsp

crushed cumin seeds

¼ tsp

crushed fennel seeds

tsp

crushed mustard seeds

tsp

ground cinnamon

In blender, combine papaya nectar, apple, chopped papaya, cumin seeds, fennel seeds, mustard seeds and cinnamon. Process as directed until smooth.

SERVES 1

TIP

Drink this smoothie one or two hours after eating. To minimize gas, never eat fruit at or immediately after mealtimes.

Popeye’s Power

½ cup

beet or carrot juice

1 cup

cooked diced beets

½ cup

chopped fresh or frozen spinach

½ cup

cooked chopped carrots

1

piece (2.5 cm) dandelion root, chopped

1 tbsp

blackstrap molasses (optional)

In blender, combine beet juice, beets, spinach, carrots, dandelion root, and molasses (if using). Process as directed until smooth.

SERVES 1

TIP

Substitute 1 can (14 oz) diced beets with liquid for the beet juice and cooked beets when fresh are not available.

Take this drink at the first sign of cold or flu, before the virus can take hold.

Flu Fighter #2

¼ cup

pineapple juice

¼ cup

echinacea decoction

2 tbsp

lemon juice

2 tbsp

cranberry sauce

1

orange, peeled, seeded and chopped

¼ tsp

ground ginger

tsp

ground cinnamon

tsp

ground licorice*

In blender, combine pineapple juice, echinacea decoction, lemon juice, cranberry sauce, orange, ginger, cinnamon and licorice. Process as directed until smooth.

SERVES 1

* Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

General directions Always place the lid securely on the blender before processing. Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Hot Flu Toddy

¼ cup

elderberry infusion

¼ cup

cranberry juice

2 tbsp

dried elderberries or blueberries (optional)

¼ cup

chopped peeled pineapple

4

frozen strawberries

¼ cup

frozen raspberries

¼ tsp

ground ginger

tsp

ground cinnamon

tsp

cayenne pepper

In blender, combine elderberry infusion, cranberry juice, dried elderberries (if using), pineapple, strawberries, raspberries, ginger, cinnamon and cayenne. Process as directed until smooth.

SERVES 1

TIP

Take this drink once a cold or flu has taken hold.

Psoria-Smoothie

½ cup

apricot nectar or carrot juice

¼ cup

blueberries

¼ cup

chopped seeded peeled cantaloupe

2

apricots, peeled, pitted and chopped

1 tsp

evening primrose oil

½ tsp

crushed fennel seeds

20

drops burdock root tincture

In blender, combine apricot nectar, blueberries, cantaloupe, apricots, evening primrose oil, fennel seeds and burdock root tincture. Process as directed until smooth.

SERVES 1

TIP

You can use fresh and frozen fruit interchangeably in most smoothies, although the results will differ. Frozen fruit not only chills a smoothie, it thickens it as well.

The Regular

½ cup

orange juice

4

large strawberries (hulled and halved if fresh)

1

ripe banana, peeled and chopped

2 tbsp

wheat germ

1 tsp

evening primrose oil

In blender, combine orange juice, strawberries, banana, wheat germ and evening primrose oil. Process as directed until smooth.

SERVES 1

TIP

Evening primrose oil is sometimes available in small jars but is widely available in gel capsules. If the jars are not available, use a sharp knife to split open capsules, then pour into a measuring spoon and add to smoothies.

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

Migraine Tonic

¼cup

beet juice

¼cup

carrot juice

¼ cup

chopped seeded peeled cantaloupe

1

stalk celery, chopped

1 tbsp

chopped parsley*

1

slice (1 cm) gingerroot, peeled and chopped

1 tsp

chopped fresh rosemary leaves

¼ tsp

cayenne pepper

10

drops feverfew tincture

In blender, combine beet juice, carrot juice, cantaloupe, celery, parsley, gingerroot, rosemary, cayenne and feverfew tincture. Process as directed until smooth.

SERVES 1

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Allium Antioxidant

¾cup

carrot juice

1

stalk celery, chopped

Quarter

onion, peeled and chopped

Half

clove garlic, peeled

1

apple, peeled, cored and chopped

In blender, combine carrot juice, celery, onion, garlic and apple. Process as directed until smooth.

SERVES 1 OR 2

BEWARE:

This drink is very strong. Just preparing it will make your eyes water. But for antioxidant and antibacterial power, it can’t be beat. Drink it at the first sign of cold or flu.

Calming Chamomile

½ cup

chamomile or chamomile-ginger tea

1

apple, peeled, cored and chopped

Quarter

cantaloupe, peeled, seeded and chopped

1 tbsp

fresh German chamomile flowers (or 1 tsp dried)

2 tbsp

plain yoghurt

1 tbsp

liquid honey (or to taste)

In blender, combine chamomile tea, apple, cantaloupe, chamomile flowers, yoghurt and honey. Process as directed until smooth.

SERVES 1 OR 2

In Europe, chamomile is a very popular herb. In Germany, for example, there are 18 different medicinal preparations that contain chamomile on pharmacy shelves.

Green Energy

¾ cup

plain soy milk

¼ cup

chopped dried apricots

1 cup

fresh or frozen spinach, chopped

2 tsp

chopped wheat or barley grass

1 tbsp

pumpkin seeds

1 tsp

dried ginkgo leaves

In blender, combine soy milk, apricots, spinach, wheat grass, pumpkin seeds and ginkgo leaves. Process as directed until smooth.

SERVES 1

Day Starter

½ cup

orange juice

3 tbsp

plain yoghurt

¼ cup

frozen sliced peaches

¼ cup

raspberries or strawberries (hulled and halved if fresh)

Half

ripe banana, peeled and chopped

15

drops ginseng tincture

In blender, combine orange juice, yoghurt, peaches, raspberries, banana and ginseng tincture. Process as directed until smooth.

SERVES 1

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Green Tea Smoothie

½ cup

green tea infusion

¼ cup

seedless grapes, halved

¼ cup

blueberries

1

sprig parsley*, chopped

In blender, combine green tea infusion, grapes, blueberries and parsley. Process as directed until smooth.

SERVES 1

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

** Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

Bronchial Aid

¼ cup

each hyssop and marshmallow infusion

1

pear, peeled, cored and chopped

2

apricots, peeled, pitted and chopped

1

sprig parsley*, chopped

¼ tsp

ground licorice**

In blender, combine hyssop and marshmallow infusions, pear, apricots, parsley and licorice. Process as directed until smooth.

SERVES 1

TIP

If fresh apricots are not available, use an equal quantity of dried in any smoothie.

Lavender Smoothie

1 tsp

dried lemon balm flowers

¼ tsp

dried lavender flowers and leaves

1

plum, peeled, pitted and chopped

2

apricots, peeled, pitted and chopped

¼ cup

seedless grapes, halved

1. In a teapot, pour ½ cup boiling water over lemon balm and lavender. Cover and steep for 10 minutes. Let infusion cool (no need to strain).

2. In blender, combine infusion, plum, apricots and grapes. Process as directed until smooth.

SERVES 1

TIP

If fresh apricots are not available, use an equal quantity of dried in any smoothie.

Lemon Lemon

1 tsp

dried lemon balm

1 tsp

dried lemon verbena

1 tsp

dried linden leaves and flowers Juice of 1 lemon

¼ cup

chopped peeled pineapple

¼ cup

frozen sliced peaches

2

apricots, peeled, pitted and chopped

1. In a teapot, pour ½ cup boiling water over lemon balm, lemon verbena and linden. Cover and steep for 10 minutes. Let infusion cool (no need to strain).

2. In blender, combine infusion, lemon juice, pineapple, peaches and apricots. Process as directed until smooth.

SERVES 1

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

The Cool Down

½ cup

carrot juice

2

wedges pineapple, peeled and chopped

1

ripe banana, peeled and chopped

1 tbsp

chopped lemon balm

In blender, combine carrot juice, pineapple, banana and lemon balm. Process as directed until smooth.

SERVES 1

Anise Anise

¼ cup

licorice* decoction

¼cup

apple juice

1

apple, peeled, cored and chopped

3 tbsp

chopped fresh fennel

1 tsp

crushed fennel seeds

In blender, combine licorice decoction, apple juice, apple, fennel and fennel seeds. Process as directed until smooth.

SERVES 1

* Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

Aspirin in a Glass

¼ cup

meadowsweet infusion

¼ cup

cranberry juice

¼ cup

pitted cherries

¼ cup

chopped pitted peeled mango

1 tbsp

chopped fresh alfalfa

¼ tsp

crushed fennel seeds

In blender, combine meadowsweet infusion, cranberry juice, cherries, mango, alfalfa and fennel seeds. Process as directed until smooth.

SERVES 1

Anti-inflammatory salicylates were originally discovered in meadowsweet, then isolated and chemically duplicated for use in pill form, which was called Aspirin. The name “Aspirin” comes from the old botanical name for meadowsweet, Spiraea ulmaria (now known as Filipendula ulmaria).

Spa Special

¼ cup

milk thistle infusion

¼ cup

silken tofu

6

large strawberries (hulled and halved if fresh)

½ cup

blueberries

In blender, combine milk thistle infusion, tofu, strawberries and blueberries. Process as directed until smooth.

SERVES 1

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Woman’s Smoothie

1 tsp

dried motherwort

1 tsp

dried red clover

1 tsp

grated peeled gingerroot

¼cup

orange juice

¼ cup

frozen blueberries

4

frozen strawberries

1. In a teapot, pour ¼ cup boiling water over motherwort, red clover and gingerroot. Cover and steep for 10 minutes. Let infusion cool (no need to strain).

2. In blender, combine infusion, orange juice, blueberries and strawberries. Process as directed until smooth.

SERVES 1

TIP

You can use fresh and frozen fruit interchangeably in most smoothies, although the results will differ. Frozen fruit not only chills a smoothie, it thickens it as well.

Morning After

½ cup

orange juice

1

wedge pineapple, peeled and chopped

2 tbsp

chopped fresh parsley*

2 tbsp

lemon juice

1 tbsp

chopped peeled gingerroot

In blender, combine orange juice, pineapple, parsley, lemon juice and gingerroot. Process as directed until smooth.

SERVES 1

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

Peppermint Aperitif

½ cup

peppermint infusion

4

ice cubes

¼ cup

chopped fresh fennel

1

kiwi, peeled and chopped

1

apple, peeled, cored and chopped

In blender, combine peppermint infusion, ice, fennel, kiwi and apple. Process as directed until smooth.

SERVES 1

This is a pleasing drink that cleanses the palate. When taking fruit drinks, wait a minimum of half an hour before eating a meal, as the fruit can cause gas if followed by other food. Allow one to two hours after meals before taking fruit drinks.

Raspberry Raspberry

¼ cup

red raspberry infusion

¼ cup

raspberry juice

2 tbsp

lemon juice

¼ cup

frozen raspberries

4

frozen strawberries

In blender, combine red raspberry infusion, raspberry juice, lemon juice, raspberries and strawberries. Process as directed until smooth.

SERVES 1

Rose Smoothie

¼ cup

fresh rose hip infusion

¼cup

apple juice

2 tbsp

lemon juice

¼ cup

seedless grapes, halved

1

plum, peeled, pitted and chopped

4

frozen strawberries

1 tbsp

fresh rose petals

In blender, combine rose hip infusion, apple juice, lemon juice, grapes, plum, strawberries and rose petals. Process as directed until smooth.

SERVES 1

Sage Relief

½ cup

beet juice

1 tbsp

lemon juice

¼ cup

cooked chopped beets

1

apple, peeled, cored and chopped

½ tsp

chopped fresh sage leaves

In blender, combine beet juice, lemon juice, beets, apple and sage. Process as directed until smooth.

SERVES 1

General directions Always place the lid securely on the blender before processing. Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Prostate Power

½ cup

orange juice

2 tbsp

lemon juice

1

apple, peeled, cored and chopped

Half

ripe banana, peeled and chopped

10 to 25

drops saw palmetto liquid extract

In blender, combine orange juice, lemon juice, apple, banana and saw palmetto extract. Process as directed until smooth.

SERVES 1

There is a large range in the amount of saw palmetto extract because people need more or less of it depending on their health, weight, age, the other herbs they are taking and the symptoms they have. Start with the smaller amount of saw palmetto and increase if necessary.

Smart Smoothie

½ cup

orange juice

¼ cup

blueberries

¼ cup

seedless red grapes, halved

1 cup

fresh or frozen spinach, chopped

1 tsp

dried or fresh ginkgo leaves (optional)

1 tbsp

flax seeds

1 tsp

dried skullcap

1 tsp

lecithin

In blender, combine orange juice, blueberries, grapes, spinach, ginkgo (if using), flax seeds, skullcap and lecithin. Process as directed until smooth.

SERVES 1

Hangover Remedy

½ cup

apple juice Juice of 1 lemon

2

apples, peeled, cored and chopped

1

ripe banana, peeled and chopped

1

piece (1 cm) gingerroot, peeled and chopped

1 tsp

fresh chamomile flowers (or ½ tsp dried)

½ tsp

slippery elm bark powder

In blender, combine apple juice, lemon juice, apples, banana, gingerroot, chamomile and slippery elm bark powder. Process as directed until smooth.

SERVES 1

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Slippery Banana

¼ cup

chamomile infusion

¼ cup

ginger infusion

¼ cup

plain yoghurt

1

ripe banana, peeled and chopped

1 tsp

slippery elm bark powder

¼ tsp

ground nutmeg

In blender, combine chamomile and ginger infusions, yoghurt, banana, slippery elm bark powder and nutmeg. Process as directed until smooth.

SERVES 1

Mint Julep

½ cup

spearmint infusion

¼ cup

chopped seeeded peeled watermelon

4

frozen strawberries or raspberries

1 tbsp

chopped fresh spearmint leaves

In blender, combine spearmint infusion, watermelon, strawberries and chopped spearmint. Process as directed until smooth.

SERVES 1

Spearmint is said to repel ants in the home and to keep mice away from the garden.

Thyme in a Glass

½ cup

beet juice

¼ cup

cooked chopped carrots

1

apple, peeled, cored and chopped

¼ tsp

dried thyme leaves

tsp

dried rosemary leaves

In blender, combine beet juice, carrots, apple, thyme and rosemary. Process as directed until smooth.

SERVES 1

Turmeric Cocktail

¼cup

carrot juice

¼cup

tomato juice

1

tomato, cored and chopped

1

stalk celery, chopped

2 tbsp

chopped fresh fennel (optional)

1 tsp

ground turmeric

tsp

celery seeds, crushed

tsp

dill seeds, crushed

In blender, combine carrot juice, tomato juice, chopped tomato, chopped celery, fennel (if using), turmeric, celery seeds and dill seeds. Process as directed until smooth.

SERVES 1 OR 2

Fruit smoothies

BURSTING WITH FLAVOUR, SWEETNESS AND NUTRITION, SMOOTHIES made from fruit are the most popular variety. Filled with healthful antioxidants and other vital phytochemicals, they are a great way to start the day. If you make them with milk, yoghurt, tofu or fortified soy milk, they also add bone-building calcium to your diet.

Sugar alert

Fruits are high in natural sugar, which the body uses for fuel. However, people with diabetes and those who are prone to yeast infections and hypoglycemia must limit their consumption of fruits and fruit juices. Overconsumption can cause a rapid rise in blood sugar.

Most juices, particularly those made from concentrated fruit, contain a lot of natural sugar — 1 cup unsweetened apple juice contains, on average, 25g sugar — and sugar is often added to commercially prepared juices.

Enjoy fresh seasonal fruits

Smoothies are the perfect way to enjoy seasonal fruits when they are widely available from local growers and at the pinnacle of freshness. Fresh fruits picked at their peak, stored properly and consumed raw provide maximum vitamins, minerals, enzymes and phytonutrients. Buy organic fruit whenever possible to reduce your intake of potentially harmful chemicals. Look for smooth, blemish-free skins and choose fruit at the peak of ripeness. Underripe fruit produces smoothies that are chalky, lumpy and somewhat bitter — and they may cause diarrhoea or stomach cramps. Overripe fruit may start to ferment and can cause the same symptoms.

To ripen soft-fleshed fruits (peaches, apricots, pears, plums and avocados), place the fruit in a brown paper bag and keep at room temperature for two or three days or until it is ripe. Store ripened fruit in the refrigerator.

Frozen fruit works, too

Smoothies are colder, thicker and smoother when they’re made with frozen fruits. In fact, combining fresh and frozen fruit in the same drink is ideal. To make the most-economical use of your blender, purchase large quantities of fresh seasonal produce and freeze it in individual servings. A more expensive but more convenient option is to use commercially frozen fruit, especially in winter, when fresh fruits are out of season. Look for frozen fruit that has no added sugar and avoid packages that are stained or show evidence of leakage, which are both indications that the contents have thawed and refrozen.

Freezing fresh fruit: Peel, seed or pit, and cut fruit in chunks. (If using berries, pick them over, discarding any wrinkled, split or soft berries, then wash and pat dry.) Arrange the pieces in a single layer on a baking sheet and freeze until hard. Transfer to a resealable plastic freezer bag, then seal and label. Use three or four frozen pieces of fruit or ½ cup frozen berries (no need to thaw) in smoothies. Frozen fruit will keep for up to six months in the freezer.

NUTRITION IN A GLASS

Fruit smoothies supply the body with important vitamins, minerals, enzymes, fibre, water and essential phytonutrients. Unlike juices, which lack insoluble fibre, smoothies deliver all the natural fibre that’s present in whole raw fruits.

Fruit juices

Fruit juices are often used as liquids in smoothies. The best possible juice is made from fresh organic fruit and should be consumed immediately. When it is not possible to make your own juice, commercially prepared unsweetened organic juice is the next best choice. For convenience, keep a variety of frozen concentrated juices on hand. Look for unsweetened concentrates made from organic fruit.

Canned fruit is an alternative

When fresh fruits are not in season, keeping a variety of canned fruits on hand is a convenient way to make a variety of flavourful smoothies. Studies show that canned fruits are very nutritious. When Ken Sammonds, an associate professor of human nutrition at the University of Massachusetts, compared two versions of the same fruit smoothie recipe — one made with canned fruit, the other made with fresh fruit — he found that many vitamin levels were comparable. “The ingredients you choose, not the form of the ingredients, are what really determine a recipe’s nutrient content,” he concluded. However, commercially processed fruits may contain additives, pesticide residues or large amounts of sugar. Organic fruit packed in its own juice or water with no sugar added (available at natural-food stores) is preferable.

To substitute canned fruit for fresh, use one 400g can for each 1 cup sliced or chopped fresh fruit. Use the liquid in the can (if it is not a heavy sugar syrup) but reduce the amount of other liquids in the recipe by ¼ cup.

Using dried fruit

Dried fruit may also be used in smoothies, either as is or in fruit milks . Drying concentrates the sugars (glucose, fructose and sucrose) and fibre in fruits. This means that smoothies made with dried fruit are sweeter than those made with fresh and have more cleansing power because they are higher in fibre. (That’s why prunes are a more effective laxative than fresh plums.) Fresh apricots, for example, are approximately 2% fibre, but dried apricots are about 20% fibre.

Substituting dried fruit: When substituting dried fruit for fresh, frozen or canned, add ¼ cup extra liquid to the recipe, or reconstitute the dried fruit before using.

Reconstituting dried fruit: Measure whole, sliced or halved dried fruit into a small bowl and pour boiling water over it to cover. Steep for 30 minutes to one hour or until fruit is plump and soft. Drain (reserve liquid to add to other liquid in recipe) and chop fruit before adding to the blender.

WATCH FOR SULPHUR

Commercially dried fruits (except dates and figs) are usually fumigated with sulphur dioxide, a gas that is poisonous and destroys B vitamins. Buy unsulphured fruits whenever possible, especially if you are feeding them to children, and wash thoroughly before using. To make your own dried fruit, buy organic fruit in season and dry in the oven or using a food dehydrator.

Apple Fresh

¾ cup

apple juice

2

apples, peeled, cored and chopped

1 cup

seedless red grapes

Half

lemon, peeled, seeded and chopped

½ tsp

powdered ginseng (optional)

In blender, combine apple juice, apples, grapes, lemon, and ginseng (if using). Process as directed until smooth.

SERVES 3

General directions Always place the lid securely on the blender before processing. Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Apple Crisp

¾ cup

apple juice

2

apples, peeled, cored and chopped

½ cup

frozen raspberries

¼ cup

cranberry sauce

Half

ripe banana, peeled and chopped

1 tbsp

steel-cut or rolled oats

¼ tsp

ground cinnamon

Pinch

ground nutmeg

In blender, combine apple juice, apples, raspberries, cranberry sauce, banana, oats, cinnamon and nutmeg. Process as directed until smooth.

SERVES 4

TIP

You can use fresh and frozen fruit interchangeably in most smoothies, although the results will differ. Frozen fruit not only chills a smoothie, it thickens it as well.

Apple Currant

cup

apple juice

½ cup

black currants

1

apple, peeled, cored and chopped

½ cup

applesauce

In blender, combine apple juice, black currants, chopped apple and applesauce. Process as directed until smooth.

SERVES 1 OR 2

Apple Mint

½ cup

cooled peppermint infusion

¼ cup

plain or frozen yoghurt

1

apple, peeled, cored and chopped

1

kiwi, peeled and chopped

1 tbsp

chopped fresh peppermint leaves

¼ tsp

fennel seeds

¼ cup

applesauce

In blender, combine infusion, yoghurt, apple, kiwi, peppermint, fennel seeds and applesauce. Process as directed until smooth.

SERVES 3 OR 4

TIP

The sweetness of this smoothie will increase significantly if you use sweetened frozen yoghurt rather than plain yoghurt.

Apple Pie

¼ cup

apple cider

½ cup

silken tofu

2

apples, peeled, cored and chopped

2 tbsp

spelt flakes (optional)

¼ tsp

ground cinnamon

tsp

ground cloves

tsp

ground nutmeg

Pinch

ground ginger (optional)

½ cup

applesauce

In blender, combine cider, tofu, apples, spelt flakes (if using), cinnamon, cloves, nutmeg, ginger (if using), and applesauce. Process as directed until smooth.

SERVES 2

Apple Spice Cocktail

¾cup

apple juice

3

apples, peeled, cored and chopped

1

piece (1 cm) gingerroot, peeled and chopped

tsp

ground cardamom (optional)

tsp

ground nutmeg

¼ cup

cranberry sauce

In blender, combine apple juice, apples, gingerroot, cardamom (if using), nutmeg and cranberry sauce. Process as directed until smooth.

SERVES 2

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Apricot Apricot

¼ cup

orange or carrot juice

1

can (14 oz) apricots in juice

½ cup

chopped dried apricots

1

ripe banana, peeled and chopped

In blender, combine orange juice, canned apricots with juice, dried apricots and banana. Process as directed until smooth.

SERVES 2

Apricot Explosion

½ cup

pineapple juice

2

apricots, peeled, pitted and chopped

1

wedge pineapple, peeled and chopped

¼ cup

apricot or peach-flavoured frozen yoghurt

In blender, combine pineapple juice, apricots, chopped pineapple and frozen yoghurt. Process as directed until smooth.

SERVES 1 OR 2

Apricot Peach

½ cup

orange juice

2

apricots, peeled, pitted and chopped

2

peaches, peeled, pitted and chopped

½ cup

green grapes

In blender, combine orange juice, apricots, peaches and grapes. Process as directed until smooth.

SERVES 1 OR 2

Triple A

½ cup

apricot or peach nectar or Apricot Milk (recipe)

2

apricots, peeled, pitted and chopped

1

apple, peeled, cored and chopped

2 tbsp

chopped almonds

¼ tsp

almond extract (optional)

In blender, combine apricot nectar, chopped apricots, apple, almonds, and almond extract (if using). Process as directed until smooth.

SERVES 1 OR 2

Almond Banana

1 cup

plain soy milk or Almond Milk (recipe)

3 tbsp

chopped almonds

2

ripe bananas, peeled and chopped

Pinch

ground nutmeg

In blender, combine soy milk, almonds, bananas and nutmeg. Process as directed until smooth.

SERVES 1 OR 2

TIP

Although many of the recipes call for plain soy milk, some flavoured soy milks work equally well in fruit smoothies. Feel free to substitute your favourite flavour.

Bananarama

cup

pear nectar

2 tbsp

lemon juice

1

frozen ripe banana, peeled and chopped

1

pear, peeled, cored and chopped

In blender, combine pear nectar, lemon juice, banana and chopped pear. Process as directed until smooth.

SERVES 1

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Banana Nut

½ cup

pineapple juice

3 tbsp

chopped almonds

2

wedges pineapple, peeled and chopped

1

ripe banana, peeled and chopped

¼ cup

banana-flavoured frozen yoghurt

tsp

ground cinnamon

Pinch

ground nutmeg

In blender, combine pineapple juice, almonds, pineapple wedges, chopped banana, frozen yoghurt, cinnamon and nutmeg. Process as directed until smooth.

SERVES 3

TIP

Use plain soy milk in place of the pineapple juice to reduce the sweetness of this smoothie.

Banana Mango

½ cup

mango, apricot or peach nectar

cup

silken tofu

1

ripe banana, peeled and chopped

1

mango, peeled, pitted and chopped

½ cup

chopped pitted peeled apricots

In blender, combine mango nectar, tofu, banana, chopped mango and apricots. Process as directed until smooth.

SERVES 2 OR 3

Berry Blast

¾ cup

raspberry juice

2 tbsp

lemon juice

6

frozen strawberries

6

frozen raspberries

½ cup

blackberries

½ cup

blueberries

In blender, combine raspberry juice, lemon juice, strawberries, raspberries, blackberries and blueberries. Process as directed until smooth.

SERVES 2 OR 3

TIP

Replacing fresh berries with frozen (or frozen with fresh) is fine in smoothie recipes. Keep in mind that if you use all frozen berries, the smoothie will be colder and thicker.

Black Belt

¾cup

orange juice

½ cup

frozen blackberries

¼ cup

frozen blueberries

1

frozen ripe banana, peeled and chopped

In blender, combine orange juice, blackberries, blueberries and banana.

Process as directed until smooth.

SERVES 2

Black Pineapple

1 cup

pineapple juice

2 tbsp

lemon juice

½ cup

blackberries

½ cup

blueberries

½ cup

raspberries

1 tbsp

chopped fresh parsley*

In blender, combine pineapple juice, lemon juice, blackberries, blueberries, raspberries and parsley. Process as directed until smooth.

SERVES 3

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

Black Currant

cup

apple juice

½ cup

black currants

1

ripe banana, peeled and chopped

cup

plain yoghurt

2 tbsp

liquid honey (or to taste)

In blender, combine apple juice, black currants, banana, yoghurt and honey. Process as directed until smooth.

SERVES 2

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Red, Black and Blue

½ cup

pineapple juice

½ cup

black currants or blackberries

½ cup

raspberries

½ cup

blueberries

1

ripe banana, peeled and chopped

2 tbsp

liquid honey (or to taste)

In blender, combine pineapple juice, black currants, raspberries, blueberries, banana and honey. Process as directed until smooth.

SERVES 2

Blueberry

cup

cranberry-raspberry juice

1 cup

blueberries

½ cup

red grapes

¼ cup

silken tofu or plain yoghurt

In blender, combine cranberry-raspberry juice, blueberries, grapes and tofu. Process as directed until smooth.

SERVES 2

Blue Cherry

½ cup

plain soy milk

1 tbsp

lemon juice

1 cup

blueberries

1 cup

pitted cherries

½ cup

seedless red grapes

¼ cup

silken tofu or fruit-flavoured frozen yoghurt

In blender, combine soy milk, lemon juice, blueberries, cherries, grapes and tofu. Process as directed until smooth.

SERVES 3 OR 4

TIP

Try using Fruit Yoghurt Slush (recipe) for the frozen yoghurt in this smoothie.

Blue Water

¾ cup

cranberry juice

¼ cup

crushed ice

1 cup

chopped seeded peeled watermelon

½ cup

blueberries

¼ cup

cranberry sauce

In blender, combine cranberry juice, ice, watermelon, blueberries and cranberry sauce. Process as directed until smooth.

SERVES 3 OR 4

Pump It Up

¾ cup

plain soy milk

½ cup

pitted cherries

1

ripe banana, peeled and chopped

¼ cup

blueberries

1 tbsp

protein powder

2 tbsp

chopped almonds

In blender, combine soy milk, cherries, banana, blueberries, protein powder and almonds. Process as directed until smooth.

SERVES 2

Cherry Berry

1

can (14 oz) sweet cherries in juice

½ cup

raspberries or blueberries

6

strawberries (hulled and halved if fresh)

In blender, combine cherries with juice, raspberries and strawberries. Process as directed until smooth.

SERVES 3

TIP

To substitute fresh cherries for canned in this recipe, use 1 cup chopped pitted cherries. Add ¼ cup raspberry or orange juice.

Cherries Jubilee

1 cup

plain soy milk

1 cup

pitted cherries

2

wedges pineapple, peeled and chopped

½ cup

chopped peeled ripe banana

1 tbsp

flax seeds

tsp

almond extract

In blender, combine soy milk, cherries, pineapple, banana, flax seeds and almond extract. Process as directed until smooth.

SERVES 3

Cherry Sunrise

1 cup

grapefruit juice

1 cup

pitted cherries

6

strawberries (hulled and halved if fresh)

1

apple, peeled, cored and chopped

1 tbsp

fresh chamomile flowers (optional)

In blender, combine grapefruit juice, cherries, strawberries, apple, and chamomile flowers (if using). Process as directed until smooth.

SERVES 3 OR 4

Cran-Cherry

¾cup

apple juice

cup

dried cherries or cranberries

¼ cup

frozen cherries

¼ cup

cranberry sauce

In blender, combine apple juice, dried cherries, frozen cherries and cranberry sauce. Process as directed until smooth.

SERVES 2 OR 3

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Eye Opener

cup

orange juice

1 cup

pitted cherries

12

strawberries (hulled and halved if fresh)

1

orange, peeled, seeded and chopped

In blender, combine orange juice, cherries, strawberries and orange.

Process as directed until smooth.

SERVES 2

Citrus Cocktail

½ cup

orange juice

¼ cup

grapefruit juice

12

strawberries (hulled and halved if fresh)

1

piece (1 cm) gingerroot, peeled and chopped

1 tbsp

wheat germ or chopped almonds

¼ cup

plain or frozen yoghurt

In blender, combine orange juice, grapefruit juice, strawberries, gingerroot, wheat germ and yoghurt. Process as directed until smooth.

SERVES 2 OR 3

TIP

The sweetness of this smoothie will increase significantly if you use sweetened frozen yoghurt rather than plain yoghurt. Try using Fruit Yoghurt Slush (recipe) for the frozen yoghurt in this recipe.

C-Blend

¼cup

orange juice

¼ cup

cranberry sauce Juice of 1 lime

2

oranges, peeled, seeded and chopped

Half

grapefruit, peeled, seeded and chopped

1 tbsp

chopped fresh parsley*

1 tbsp

liquid honey (optional)

In blender, combine orange juice, cranberry sauce, lime juice, oranges, grapefruit, parsley, and honey (if using). Process as directed until smooth.

SERVES 2 OR 3

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

C-Blitz

¼cup

orange juice Juice of 1 lemon

2

kiwis, peeled and chopped

1

orange, peeled, seeded and chopped

Half

grapefruit, peeled, seeded and chopped

1 tbsp

chopped fresh parsley*

In blender, combine orange juice, lemon juice, kiwis, orange, grapefruit and parsley. Process as directed until smooth.

SERVES 2 OR 3

Mellow Mandarin

1

can (10 oz) mandarin orange segments in juice

Quarter

honeydew melon, peeled, seeded and chopped

6

frozen strawberries

1

piece (1 cm) gingerroot, peeled and chopped

In blender, combine orange segments with juice, melon, strawberries and gingerroot. Process as directed until smooth.

SERVES 2

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Tangerine

½ cup

tangerine or orange juice

2 tbsp

lemon juice

2

tangerines, peeled, seeded and chopped

1 cup

seedless red grapes, halved

In blender, combine tangerine juice, lemon juice, chopped tangerines and grapes. Process as directed until smooth.

SERVES 1 OR 2

Mellow Yellow

½ cup

white grape juice

1

grapefruit, peeled, seeded and chopped

1

wedge pineapple, peeled and chopped

1

ripe banana, peeled and chopped

In blender, combine grape juice, grapefruit, pineapple and banana. Process as directed until smooth.

SERVES 2

Cranberry Pineapple

¾ cup

pineapple juice

¼ cup

cranberries, chopped

2

wedges pineapple, peeled and chopped

1

apple, peeled, cored and chopped

In blender, combine pineapple juice, cranberries, chopped pineapple and apple. Process as directed until smooth.

SERVES 2

Cran-Apple

¾cup

apple juice

¼ cup

cranberry sauce

1

apple, peeled, cored and chopped

1

orange, peeled, seeded and chopped

1 tbsp

flax seeds

In blender, combine apple juice, cranberry sauce, apple, orange and flax seeds. Process as directed until smooth.

SERVES 2

Cran-Orange

¾cup

orange juice

¼ cup

silken tofu

2 tbsp

dried cranberries

1

orange, peeled, seeded and chopped

2 tsp

grated peeled gingerroot

In blender, combine orange juice, tofu, cranberries, orange and gingerroot. Process as directed until smooth.

SERVES 1 OR 2

Fruit Explosion

¾cup

apple juice

¼ cup

dried cranberries

Quarter

cantaloupe, peeled, seeded and chopped

5

frozen strawberries

In blender, combine apple juice, cranberries, cantaloupe and strawberries. Process as directed until smooth.

SERVES 2

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Fruit Splash

¾ cup

grapefruit juice

¼ cup

cranberry sauce

Quarter

cantaloupe, peeled, seeded and chopped

¼ cup

frozen raspberries

In blender, combine grapefruit juice, cranberry sauce, cantaloupe and raspberries. Process as directed until smooth.

SERVES 2

Almond Date

¾ cup

plain soy milk or Almond Milk (recipe)

¼ cup

pitted dates, chopped

2 tbsp

chopped almonds or pecans

3 tbsp

cream cheese

1

ripe banana, peeled and chopped

tsp

ground cinnamon

In blender, combine soy milk, dates, almonds, cream cheese, banana, cinnamon and nutmeg. Process as directed until smooth.

SERVES 2 OR 3

Date Time

¾cup

orange juice

¼ cup

pitted dates, chopped

¼ cup

chopped cranberries or cranberry sauce

1

apple, peeled, cored and chopped

In blender, combine orange juice, dates, cranberries and apple. Process as directed until smooth.

SERVES 2

TIP

Using sweetened cranberry sauce in this smoothie will produce a much sweeter result than fresh cranberries.

Special Date

¾cup

orange juice

2 tbsp

lemon juice

¼ cup

pitted dates, chopped

1

orange, peeled, seeded and chopped

In blender, combine orange juice, lemon juice, dates and orange. Process as directed until smooth.

SERVES 1 OR 2

Berry Bonanza

½ cup

raspberry or cranberry-raspberry juice

2 tbsp

lemon juice

½ cup

fresh elderberries

6

frozen strawberries

½ cup

frozen raspberries

In blender, combine raspberry juice, lemon juice, elderberries, strawberries and raspberries. Process as directed until smooth.

SERVES 2

TIP

You can use fresh and frozen fruit interchangeably in most smoothies, although the results will differ. Frozen fruit not only chills a smoothie, it also makes it thicker.

Flu Fighter #1

½ cup

orange juice

cup

lemon juice

½ cup

elderberries

¼ cup

cranberry sauce

2 tbsp

black currant jelly or liquid honey

In blender, combine orange juice, lemon juice, elderberries, cranberry sauce and black currant jelly. Process as directed until smooth.

SERVES 2

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Figgy Duff

½ cup

pineapple juice

5

figs, chopped (peeled if fresh)

1 tbsp

flax seeds

2 tsp

steel-cut or rolled oats

1 tsp

extra-virgin olive oil or hemp oil

In blender, combine pineapple juice, figs, flax seeds, oats and oil. Process as directed until smooth.

SERVES 1

Fruity Fig

½ cup

peach or apple juice Juice of half a lemon

¼ cup

chopped figs (peeled if fresh)

¼ cup

chopped apricots

½ cup

chopped pitted peeled peaches

½ cup

chopped pitted peeled plums

In blender, combine peach juice, lemon juice, figs, apricots, peaches and plums. Process as directed until smooth.

SERVES 2

Gooseberry Fool

¼ cup

pineapple juice

¼ cup

raspberry-flavoured frozen yoghurt

1 cup

gooseberries

1 tbsp

liquid honey (or to taste)

In blender, combine pineapple juice, yoghurt, gooseberries and honey. Process as directed until smooth.

SERVES 1

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Loosey-Goosey

¼cup

apple juice

¼ cup

gooseberries

1

apple, peeled, cored and chopped

3 tbsp

chopped pitted dates

3 tbsp

chopped pitted prunes

¼ tsp

ground licorice*, ginger or cinnamon

In blender, combine apple juice, gooseberries, apple, dates, prunes and licorice. Process as directed until smooth.

SERVES 1

TIP

Be careful with this drink — it works as a laxative.

* Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

Grape Glacé

½ cup

purple grape juice

½ cup

ice cubes

2 cups

seedless red grapes, halved

1

plum, peeled, pitted and chopped

In blender, combine grape juice, ice cubes, grapes and plum.

Process as directed until smooth.

SERVES 1

Grape Heart

½ cup

grape or grapefruit juice

1 tbsp

chopped almonds

2 cups

seedless red grapes, halved

½ cup

blueberries

Half

grapefruit, peeled, seeded and chopped

In blender, combine grape juice, almonds, grapes, blueberries and grapefruit. Process as directed until smooth.

SERVES 2

Raisin Pie

½ cup

plain soy milk

1 tbsp

lemon juice

1 cup

seedless red grapes, halved

¼ cup

raisins

1 tbsp

steel-cut or rolled oats

¼ tsp

ground cinnamon

In blender, combine soy milk, lemon juice, grapes, raisins, oats and cinnamon. Process as directed until smooth.

SERVES 1

Sunrise Supreme

½ cup

white grape juice

1 cup

seedless red grapes, halved

12

strawberries (hulled and halved if fresh)

½ cup

raspberries

1

orange, peeled, seeded and chopped

In blender, combine grape juice, grapes, strawberries, raspberries and orange. Process as directed until smooth.

SERVES 3 OR 4

Pineapple Kiwi

½ cup

pineapple juice

2

kiwis, peeled and chopped

2

apricots, peeled, pitted and chopped

1

mango, peeled, pitted and chopped

½ cup

plain yoghurt

¼ tsp

ground ginger

In blender, combine pineapple juice, kiwis, apricots, mango, yoghurt and ginger. Process as directed until smooth.

SERVES 2

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Ki-Lime

½ cup

white grape juice

2 tbsp

lime juice

2

kiwis, peeled and chopped

1 cup

chopped seeded peeled papaya

In blender, combine grape juice, lime juice, kiwis and papaya. Process as directed until smooth.

SERVES 1

Sher-Lime

½ cup

orange juice

3 tbsp

lime juice

2

kiwis, peeled and chopped

¼ cup

seedless green grapes

¼ cup

lime sherbet

In blender, combine orange juice, lime juice, kiwis, grapes and sherbet. Process as directed until smooth.

SERVES 1 OR 2

Tropics

½ cup

coconut milk

2

kiwis, peeled and chopped

Half

papaya, peeled, seeded and chopped

1

ripe banana, peeled and chopped

½ cup

pineapple chunks

In blender, combine coconut milk, kiwis, papaya, banana and pineapple. Process as directed until smooth.

SERVES 2

TIP

Use canned coconut milk or homemade Coconut Milk (recipe) in this smoothie.

Breakfast Cocktail

½ cup

carrot juice

1

mango, peeled, pitted and chopped

1

papaya, peeled, seeded and chopped

1

apple, peeled, cored and chopped

1

piece (1 cm long) gingerroot, peeled and chopped

¼ cup

plain yoghurt

In blender, combine carrot juice, mango, papaya, apple, gingerroot and yoghurt. Process as directed until smooth.

SERVES 3

Mango Madness

½ cup

orange juice

1

mango, peeled, pitted and chopped

1

ripe banana, peeled and chopped

1 cup

seedless green grapes, halved

1

piece (0.5 cm) gingerroot, peeled and chopped

In blender, combine orange juice, mango, banana, grapes and gingerroot. Process as directed until smooth.

SERVES 2 OR 3

Mango Mango

½ cup

mango or papaya nectar

1

mango, peeled, pitted and chopped

1 cup

chopped seeded peeled watermelon

½ cup

seedless red grapes

In blender, combine mango nectar, chopped mango, watermelon and grapes. Process as directed until smooth.

SERVES 2

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Mango Tango

1 cup

orange juice

Half

mango, peeled, pitted and chopped

1

wedge pineapple, peeled and chopped

1

slice (2.5 cm thick) watermelon, peeled, seeded and chopped

1

slice (1 cm thick) papaya, peeled, seeded and chopped

5

frozen strawberries

In blender, combine orange juice, mango, pineapple, watermelon, papaya and strawberries. Process as directed until smooth.

SERVES 3 OR 4

Tropi-Cocktail

¼ cup

apricot nectar or orange juice

½ cup

plain yoghurt

Quarter

cantaloupe or honeydew melon, peeled, seeded and chopped

Half

mango, peeled, pitted and chopped

1

slice (½ inch/1 cm thick) papaya, peeled, seeded and chopped

1

ripe banana, peeled and chopped

In blender, combine apricot nectar, yoghurt, cantaloupe, mango, papaya and banana. Process as directed until smooth.

SERVES 2

Berry Best

½ cup

raspberry juice

½ cup

blueberries

½ cup

pitted cherries

½ cup

seedless grapes

Quarter

cantaloupe, peeled, seeded and chopped

In blender, combine raspberry juice, blueberries, cherries, grapes and cantaloupe. Process as directed until smooth.

SERVES 2

Beta Blast

½ cup

orange juice

¼cup

carrot juice

Half

cantaloupe, peeled, seeded and chopped

¼ cup

chopped apricots

¼ cup

silken tofu (optional)

In blender, combine orange juice, carrot juice, cantaloupe, apricots, and tofu (if using). Process as directed until smooth.

SERVES 1 OR 2

Mega Melon Supreme

½ cup

orange juice or Apricot Milk (recipe)

½ cup

chopped seeded peeled watermelon

½ cup

chopped seeded peeled cantaloupe

½ cup

chopped seeded peeled honeydew melon

½ cup

vanilla-flavoured frozen yoghurt

In blender, combine orange juice, watermelon, cantaloupe, honeydew and frozen yoghurt. Process as directed until smooth.

SERVES 4

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Melon Morning Cocktail

½ cup

orange juice

1 cup

chopped seeded peeled watermelon

Quarter

cantaloupe, peeled, seeded and chopped

1

orange, peeled, seeded and chopped

1

wedge pineapple, peeled and chopped

In blender, combine orange juice, watermelon, cantaloupe, orange and pineapple. Process as directed until smooth.

SERVES 4

Green Goddess

cup

kiwi or grapefruit juice Juice of 1 lime

Quarter

musk melon, peeled, seeded and chopped

2

kiwis, peeled and chopped

½ cup

chopped peeled ripe banana

1 tbsp

chopped fresh peppermint leaves

In blender, combine kiwi juice, lime juice, melon, kiwis, banana and peppermint. Process as directed until smooth.

SERVES 4

TIP

You can substitute canteloupe for the musk melon in this recipe and the result will be a Goddess, just not a green one.

Nectar of the Gods

½ cup

peach or apricot nectar or pineapple juice

1 tbsp

lemon juice

2

nectarines, peeled, pitted and chopped

2

peaches, peeled, pitted and chopped

½ cup

sparkling mineral water or soda water

In blender, combine peach nectar, lemon juice, nectarines and peaches. Process as directed until smooth. Divide among glasses; divide mineral water evenly among glasses. Stir to combine.

SERVES 2 OR 3

Nectarine on Ice

¼ cup

frozen orange juice concentrate

½ cup

water

4

ice cubes

2

nectarines, peeled, pitted and chopped

2

apricots, peeled, pitted and chopped

In blender, combine orange juice concentrate, water, ice, nectarines and apricots. Process as directed until smooth.

SERVES 3

Nectarlicious

1 cup

orange juice

2

nectarines, peeled, pitted and chopped

¼ cup

blackberries

¼ cup

raspberries

In blender, combine orange juice, nectarines, blackberries and raspberries. Process as directed until smooth.

SERVES 3

Orange Aid

¾cup

orange juice

2 tsp

lemon juice

2

nectarines, peeled, pitted and chopped

1

orange, peeled, seeded and chopped

1

wedge cantaloupe, peeled, seeded and chopped

In blender, combine orange juice, lemon juice, nectarines, orange and cantaloupe. Process as directed until smooth.

SERVES 3

General directions Always place the lid securely on the blender before processing. Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Fruity Twist

¾cup

orange juice

1

wedge pineapple, peeled and chopped

1

slice watermelon, peeled, seeded and chopped

Quarter

mango, peeled, pitted and chopped

½ cup

chopped seeded peeled papaya

1

ripe banana, peeled and chopped

In blender, combine orange juice, pineapple, watermelon, mango, papaya and banana. Process as directed until smooth.

SERVES 4

Papaya Passion

½ cup

orange juice

¼cup

carrot juice

1

wedge pineapple, peeled and chopped

½ cup

chopped seeded peeled papaya

In blender, combine orange juice, carrot juice, pineapple and papaya. Process as directed until smooth.

SERVES 2

Hawaiian Silk

½ cup

coconut milk

¼ cup

pineapple juice

1 cup

chopped seeded peeled papaya

1

wedge pineapple, peeled and chopped

In blender, combine coconut milk, pineapple juice, papaya and pineapple. Process as directed until smooth.

SERVES 2

TIP

Use canned coconut milk or homemade Coconut Milk (recipe) in this smoothie.

Taste of the Tropics

½ cup

orange juice Juice of 1 lime

Half

papaya, peeled, seeded and chopped

1

wedge pineapple, peeled and chopped

1 tbsp

chopped fresh peppermint leaves

In blender, combine orange juice, lime juice, papaya, pineapple and peppermint. Process as directed until smooth.

SERVES 4

Minty Peach

½ cup

peach or apricot nectar

¼ cup

plain yoghurt

2 tbsp

lemon juice

1 cup

frozen sliced peaches

1

wedge honeydew melon, peeled, seeded and chopped

1 tbsp

chopped fresh peppermint leaves

In blender, combine peach nectar, yoghurt, lemon juice, peaches, melon and peppermint. Process as directed until smooth.

SERVES 2 OR 3

TIP

You can use fresh and frozen fruit interchangeably in most smoothies, although the results will differ. Frozen fruit not only chills a smoothie, it thickens it as well.

Peach Bliss

½ cup

grapefruit juice

1 cup

frozen sliced peaches

¼ cup

frozen raspberries

¼ cup

chopped dried peaches or chopped mixed dried fruit

In blender, combine grapefruit juice, sliced peaches, raspberries and dried peaches. Process as directed until smooth.

SERVES 2

Peach Cobbler

1

can (14 oz) halved or sliced peaches in juice

4

ice cubes

½ cup

evaporated milk or Almond Milk (recipe)

¼ cup

peach-flavoured yoghurt

2

apricots, peeled, pitted and chopped

cup

peach sherbet

Pinch

ground nutmeg

In blender, combine peaches with juice, ice, evaporated milk, yoghurt, apricots, sherbet and nutmeg. Process as directed until smooth.

SERVES 4

TIP

You can use fresh and frozen fruit interchangeably in most smoothies, although the results will differ. Frozen fruit not only chills a smoothie, it thickens it as well.

Peach Paradise

½ cup

evaporated milk

¼ cup

blueberries

2

peaches, peeled, pitted and chopped

3 tbsp

plain or peach-flavoured yoghurt

2 tbsp

chopped almonds

¼ tsp

ground cinnamon

In blender, combine evaporated milk, blueberries, peaches, yoghurt, almonds and cinnamon. Process as directed until smooth.

SERVES 3 OR 4

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Peaches and Cream

1

can (14 oz) halved or sliced peaches, drained

½ cup

evaporated milk

½ cup

frozen sliced peaches

¼ cup

silken tofu

¼ tsp

almond extract

In blender, combine drained canned peaches, evaporated milk, frozen peaches, tofu and almond extract. Process as directed until smooth.

SERVES 3 OR 4

Peachy Melon

½ cup

peach nectar

¼ cup

orange juice or mango nectar

2

peaches, peeled, pitted and chopped

2

apricots, peeled, pitted and chopped

½ cup

chopped pitted peeled mango

Quarter

cantaloupe, peeled, seeded and chopped

In blender, combine peach nectar, orange juice, peaches, apricots, mango and cantaloupe. Process as directed until smooth.

SERVES 3 OR 4

Apple Pear

1

can (14 oz) pears in juice

1 tbsp

lemon juice

¼ cup

applesauce

1

apple, peeled, cored and chopped

½ cup

seedless red or green grapes

In blender, combine pears with juice, lemon juice, applesauce, apple and grapes. Process as directed until smooth.

SERVES 3 OR 4

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Autumn Refresher

¼cup

orange juice

3 tbsp

lime juice

2

pears, peeled, cored and chopped

1

peach, peeled, pitted and chopped

1

apple, peeled, cored and chopped

In blender, combine orange juice, lime juice, pears, peach and apple. Process as directed until smooth.

SERVES 3

Pear Fennel

½ cup

pear nectar or apple juice

¼ cup

applesauce

2

pears, peeled, cored and chopped

1

ripe banana, peeled and chopped

½ cup

chopped fresh fennel

¼ tsp

ground licorice* (optional)

In blender, combine pear nectar, applesauce, pears, banana, fennel, and licorice (if using). Process as directed until smooth.

SERVES 3

* Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

Pear Pineapple

¼ cup

grapefruit juice Juice of 1 lemon

1

wedge pineapple, peeled and chopped

1

pear, peeled, cored and chopped

½ cup

seedless red or green grapes

In blender, combine grapefruit juice, lemon juice, pineapple, pear and grapes. Process as directed until smooth.

SERVES 2 OR 3

Pear Raspberry

¼ cup

raspberry juice

2 tbsp

lemon juice

2

pears, peeled, cored and chopped

1 cup

raspberries

¼ cup

vanilla-flavoured frozen yoghurt

In blender, combine raspberry juice, lemon juice, pears, raspberries and frozen yoghurt. Process as directed until smooth.

SERVES 3 OR 4

Liquid Gold

½ cup

orange juice

3 tbsp

lemon juice

2

apricots, peeled, pitted and chopped

2

peaches, peeled, pitted and chopped

1

wedge pineapple, peeled and chopped

Half

mango, peeled, pitted and chopped

Half

ripe banana, peeled and chopped

In blender, combine orange juice, lemon juice, apricots, peaches, pineapple, mango and banana. Process as directed until smooth.

SERVES 4

Pine-Berry

1

can (14 oz) cherries in juice

¼ cup

plain or frozen yoghurt

2

wedges pineapple, peeled and chopped

1 cup

blueberries

½ cup

black currants

In blender, combine cherries with juice, yoghurt, pineapple, blueberries and black currants. Process as directed until smooth.

SERVES 4

TIP

The sweetness of this smoothie will increase significantly if you use sweetened frozen yoghurt rather than plain yoghurt.

Pineapple Citrus

¼ cup

pineapple juice

¼cup

orange juice Juice of 1 lemon

1

orange, peeled, seeded and chopped

1

wedge pineapple, peeled and chopped

1 tbsp

chopped fresh peppermint leaves

In blender, combine pineapple juice, orange juice, lemon juice, orange, pineapple and peppermint. Process as directed until smooth.

SERVES 3

Pineapple Soy

¼ cup

pineapple juice

¼ cup

plain soy milk

1

ripe banana, peeled and chopped

2

wedges pineapple, peeled and chopped

½ cup

plain yoghurt or fruit-flavoured frozen yoghurt

In blender, combine pineapple juice, soy milk, banana, pineapple and yoghurt. Process as directed until smooth.

SERVES 1 OR 2

TIP

Try using homemade frozen yoghurt (see recipes) in this smoothie.

B-Vitamin

½ cup

pineapple juice

¼ cup

plain soy milk

1 cup

chopped peeled pineapple

¼ cup

chopped pitted peeled apricots

1

ripe banana, peeled and chopped

1 tbsp

wheat germ

2 tsp

flax seeds

1 tsp

cod liver or hemp oil

In blender, combine pineapple juice, soy milk, pineapple, apricots, banana, wheat germ, flax seeds and oil. Process as directed until smooth.

SERVES 4

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Plum Berry

¾ cup

raspberry juice

¼ cup

black currant or raspberry jam

2

plums, peeled, pitted and chopped

1 cup

raspberries

In blender, combine raspberry juice, jam, plums and raspberries. Process as directed until smooth.

SERVES 3 OR 4

Plum Lico

¼ cup

pineapple juice

¼ cup

plain yoghurt

2

plums, peeled, pitted and chopped

1 cup

pitted cherries

Half

grapefruit, peeled, seeded and chopped

¼ tsp

ground licorice* (optional)

In blender, combine pineapple juice, yoghurt, plums, cherries, grapefruit, and licorice (if using). Process as directed until smooth.

SERVES 3 OR 4

* Avoid licorice if you have high blood pressure. The prolonged use of licorice is not recommended under any circumstances.

Plums Up

¾cup

orange juice

2 tbsp

lemon juice

2

plums, peeled, pitted and chopped

1

wedge pineapple, peeled and chopped

Quarter

cantaloupe, peeled, seeded and chopped

In blender, combine orange juice, lemon juice, plums, pineapple and cantaloupe. Process as directed until smooth.

SERVES 3

Prune

1 cup

plain soy milk

¼ cup

pitted prunes, chopped

1

ripe banana, peeled and chopped

In blender, combine soy milk, prunes and banana. Process as directed until smooth.

SERVES 1 OR 2

TIP

Although many of these recipes call for plain soy milk, some flavoured soy milks work equally well in fruit smoothies. Feel free to substitute your favourite flavour.

Berry Fine Cocktail

cup

pineapple juice

1 cup

raspberries

12

strawberries (hulled and halved if fresh)

¼ cup

cranberries

4

ice cubes

In blender, combine pineapple juice, raspberries, strawberries, cranberries and ice cubes. Process as directed until smooth.

SERVES 4

Raspberry

½ cup

orange juice

1 cup

raspberries

2

apricots, peeled, pitted and chopped

1

peach, peeled, pitted and chopped

¼ cup

plain yoghurt

In blender, combine orange juice, raspberries, apricots, peach and yoghurt. Process as directed until smooth.

SERVES 4

TIP

Strawberries and raspberries vary in sweetness, depending upon the variety and/or growing conditions. Pineapple juice is a natural sweetener, but after blending taste for yourself and add honey, in 1-tsp increments, until this drink is sweet enough for you.

Real Raspberry

½ cup

cranberry-raspberry juice

1 cup

raspberries

½ cup

pitted cherries

½ cup

blueberries

¼ cup

raspberry-flavoured frozen yoghurt

In blender, combine cranberry-raspberry juice, raspberries, cherries, blueberries and frozen yoghurt. Process as directed until smooth.

SERVES 2

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Razzy Orange

½ cup

orange juice

½ cup

frozen raspberries

1

orange, peeled, seeded and chopped

¼ cup

raspberry- or orange-flavoured yoghurt

In blender, combine orange juice, raspberries, orange and yoghurt. Process as directed until smooth.

SERVES 2 OR 3

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Rhubarb Pineapple

½ cup

pineapple juice

¼ cup

chopped fresh rhubarb

1

wedge pineapple, peeled and chopped

1

peach, peeled, pitted and chopped

In blender, combine pineapple juice, rhubarb, pineapple and peach. Process as directed until smooth.

SERVES 3

Rhubarb Apple

¼cup

apple juice

½ cup

applesauce

½ cup

canned or cooked rhubarb

1

apple, peeled, cored and chopped

In blender, combine apple juice, applesauce, rhubarb and chopped apple. Process as directed until smooth.

SERVES 2

TIP

for how to cook rhubarb.

Best Berries

¾ cup

pineapple juice

2 tbsp

lemon juice

3 tbsp

plain or frozen yoghurt

12

strawberries (hulled and halved if fresh)

1

ripe banana, peeled and chopped

In blender, combine pineapple juice, lemon juice, yoghurt, strawberries and banana. Process as directed until smooth.

SERVES 3

TIPS The sweetness of this smoothie will increase significantly if you use sweetened frozen yoghurt rather than plain yoghurt.

You can use any berry — raspberry, strawberry, blueberry or blackberry — in this sweet summer drink.

Pineapple-C

½ cup

orange or pineapple juice Juice of 1 lime

2 tbsp

lemon juice

12

strawberries (hulled and halved if fresh)

1

wedge pineapple, peeled and chopped

In blender, combine orange juice, lime juice, lemon juice, strawberries and pineapple. Process as directed until smooth.

SERVES 3

Sea-Straw

½ cup

grapefruit juice

6

strawberries (hulled and halved if fresh)

3 tbsp

chopped dried pitted dates

1 tsp

crushed dried dulse

In blender, combine grapefruit juice, strawberries, dates and dulse. Process as directed until smooth.

SERVES 2

TIPS

Substitute any dried sea herb for the dulse in this recipe.

Strawberry Blush

1

can (14 oz) diced beets

¼ cup

cranberry sauce

½ cup

strawberries (hulled and halved if fresh)

1 tbsp

chopped pitted dates

6

ice cubes

In blender, combine beets with liquid, cranberry sauce, strawberries, dates and ice cubes. Process as directed until smooth.

SERVES 2

Strawberry Swirl

½ cup

cranberry-raspberry juice

2 tbsp

lemon juice

10

frozen strawberries

¼ cup

frozen raspberries

2 tbsp

plain yoghurt

In blender, combine cranberry-raspberry juice, lemon juice, strawberries, raspberries and yoghurt. Process as directed until smooth.

SERVES 3 OR 4

Perfect in Pink

¼ cup

cranberry juice

1 tbsp

lemon juice

1 cup

chopped seeded peeled watermelon

½ cup

pitted cherries

¼ cup

frozen raspberries

In blender, combine cranberry juice, lemon juice, watermelon, cherries and raspberries. Process as directed until smooth.

SERVES 3

TIP

You can use fresh and frozen fruit interchangeably in most smoothies, although the results will differ. Frozen fruit not only chills a smoothie, it thickens it as well.

Watermelon

¼cup

orange juice

1 tbsp

lemon juice

1 cup

chopped seeded peeled watermelon

2

plums, peeled, pitted and chopped

cup

plain yoghurt

In blender, combine orange juice, lemon juice, watermelon, plums and yoghurt. Process as directed until smooth.

SERVES 2 OR 3

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Watermelon-Strawberry Splash

½ cup

raspberry or cranberry juice

2 tbsp

lemon juice

1 cup

chopped seeded peeled watermelon

6

frozen strawberries

In blender, combine raspberry juice, lemon juice, watermelon and strawberries. Process as directed until smooth.

SERVES 2 OR 3

Watermelon Wave

¼cup

orange juice

1 tbsp

lime juice

1 cup

chopped seeded peeled watermelon

2

nectarines, peeled, pitted and chopped

In blender, combine orange juice, lime juice, watermelon and nectarines. Process as directed until smooth.

SERVES 1 OR 2

Vegetable smoothies

WITH AN ALMOST OVERWHELMING VARIETY OF FRESH PRODUCE available in supermarkets year-round, adding vegetable smoothies to your diet — as a lunchtime beverage, a midafternoon pick-me-up or a predinner cocktail or appetizer — is one way of ensuring that you consume enough fresh vegetables to promote good health.

Fresh organic is best

Fresh vegetables are packed with healthful vitamins, minerals and phytochemicals and, like fruits, are best eaten raw as soon after harvesting as possible. When you purchase organic fruits and vegetables, you support a sustainable system of soil regeneration that is important to our future food supply, while reducing your exposure to toxins. To keep nutrient levels from diminishing, store fresh vegetables properly: they will stay fresh in the crisper drawer of your refrigerator for a few days to just over one week. Large quantities of fresh vegetables may be stored for longer in a root cellar.

THE RAW AND THE COOKED

Because cooking destroys some nutrients, try smoothies made with milder-tasting raw vegetables, such as celery, carrots, cucumbers, eggplants or zucchini, first. Then try stronger-tasting raw vegetables, such as cauliflower, peas or broccoli. If you find their flavour too strong, you will know that you want to cook these vegetables before or after blending. Cooking softens both the taste and the texture of vegetables. Some vegetables, especially hard root vegetables — such as beets, potatoes and parsnips — must be cooked before you can use them in smoothies, because they cannot be liquefied in their raw state by ordinary blenders.

Cooking fresh vegetables: Broccoli, carrots, cauliflower, peas and beans may be parboiled (cooked for one to three minutes in boiling water) before adding to smoothies. Denser vegetables, such as beets, potatoes or parsnips, require a longer cooking time, five to seven minutes or until soft. Roasting vegetables before using them in smoothies adds a rich, sweet taste (see Roasted Eggplant). Alternatively, after blending, raw vegetable smoothies can be simmered on top of the stove for seven to 12 minutes or until the vegetables are tender. For convenience, save leftover cooked vegetables for use in smoothies.

Using frozen vegetables

Frozen vegetables are convenient for smoothies because, in addition to being consistently available, they save cooking time and are easy to measure. Add up to 1 cup cooked frozen vegetables to smoothie recipes.

To freeze fresh vegetables: Peel (if not organic), trim off stems and woody parts and cut into pieces or chunks. Drop vegetable pieces into a large pot of boiling water and return to a simmer (just under a full boil). Cook for one to two minutes or until the vegetables are tender-crisp. Remove from the water, transfer to a colander and rinse under cold running water until cool. Pat dry and arrange in a single layer on a baking sheet and freeze for one to two hours or until hard. Transfer to a resealable plastic freezer bag, then seal and label. Frozen vegetables will keep for up to six months in the freezer.

Canned vegetables

When fresh vegetables are not in season, keep a variety of canned vegetables on hand for use in smoothies. Their nutrient value is comparable to that of cooked fresh vegetables. Unsalted water-packed organic vegetables, which are available in natural-food stores, are preferable.

Substituting canned and fresh vegetables: In all vegetable smoothie recipes, canned and fresh vegetables may be used interchangeably. Use one 14-oz can for each 1 cup of sliced or chopped fresh vegetables. Use the liquid in the can as well, and reduce the amount of liquid in the recipe by ¼ cup. Alternatively, substitute 1 cup sliced or chopped cooked fresh vegetables for each 14-oz can of vegetables. Increase the liquid in the recipe by ¼ cup.

Liquids for vegetable smoothies

• Vegetable juices: Tomato, carrot and beet are the most commonly used vegetable juices in smoothies. As with fruit juices, the best vegetable juices are made from fresh organic vegetables and should be consumed immediately. When it is not possible to make your own fresh vegetable juice, commercially made organic juice with no additives is the next best choice. Avoid monosodium glutamate (MSG), sugar and other unwanted additives in commercially prepared vegetable juices and cocktails.

• Other liquids: Homemade vegetable stock, meat broth and miso soup work well in smoothies, because no unwanted ingredients are added. Canned spaghetti sauce, clams, consommé or liquid soup bases may replace vegetable juices in vegetable smoothie recipes, but look for low-sodium products that contain no additives. Herbal teas (parsley, dandelion, burdock and others) may also be used in vegetable smoothies ( for how to use medicinal herbal teas in smoothies). Fruit and nut milks give extra texture, flavour and/or sweetness to vegetable smoothies.

General directions

Always place the lid securely on the blender before processing. Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Spring Celebration

½ cup

beet juice

1 cup

cooked chopped asparagus

½ cup

cooked diced beets

½ cup

chopped fresh or frozen spinach

2 tbsp

chopped figs (peeled if fresh) or pitted dates

1 tsp

maple syrup or sap (optional)

In blender, combine beet juice, asparagus, beets, spinach, dates, and maple syrup (if using). Process as directed until smooth.

SERVES 3

TIP

Substitute one 12-oz can asparagus tips or spears with liquid for the ooked chopped asparagus when fresh is not in season. Reduce beet juice to ¼ cup if using canned asparagus.

Avocado Orange

½ cup

orange juice

2 tbsp

lemon juice

1

orange, peeled, seeded and chopped

4

figs (peeled if fresh), chopped

Half

avocado, peeled, pitted and chopped

Half

frozen ripe banana, peeled and chopped

In blender, combine orange juice, lemon juice, orange, figs, avocado and banana. Process as directed until smooth.

SERVES 2 OR 3

Avocado Pineapple

¾ cup

raspberry juice

1 cup

chopped peeled pineapple

1

avocado, peeled, pitted and chopped

In blender, combine raspberry juice, pineapple and avocado. Process as directed until smooth.

SERVES 1

Creamy Chickpea

1 cup

chicken or vegetable broth

½ cup

chopped or mashed cooked potato

cup

cooked chickpeas

1 tbsp

chopped onion

Quarter

clove garlic, peeled

1

sprig parsley*, chopped

¼ cup

half-and-half (10%) cream or milk

¼ tsp

salt (or to taste)

1. In a small saucepan over high heat, bring stock to a boil; pour half into blender. Reduce heat to low; keep remaining stock warm. Add potato, chickpeas, onion, garlic and parsley to blender. Cover with lid and blend on Low for 30 seconds.

2. With blender still running, add remaining hot stock through opening in centre of lid. Replace centre cover and increase speed to High; blend for another 30 seconds or until smooth. Add cream through opening in centre of lid and blend just until combined. Season with salt. Serve hot or cold.

SERVES 4

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Lima Curry

1 cup

milk or table (18%) cream

1

can (400 g) lima beans

1 tbsp

chopped onion

1 tbsp

chopped fresh parsley*

2 tsp

blackstrap molasses or maple syrup (optional)

½ tsp

curry powder

¼ tsp

ground turmeric

¼ tsp

salt (or to taste)

1. In a small saucepan over medium heat, bring milk just to a boil; reduce heat to low and keep warm. In blender, combine lima beans with liquid, onion, parsley, molasses (if using), curry powder and turmeric. Blend on Low for 1 minute.

2. With blender still running, add hot milk through opening in centre of lid. Replace centre cover and increase speed to High; blend for another 30 seconds or until smooth. Season with salt. Serve hot or cold.

SERVES 3 OR 4

TIP

Substitute 1 cup chopped cooked lima beans for the canned. Increase the milk by ¼ cup.

Peas Please

1

can (400 g) green peas or sliced green beans

½ cup

cooked chopped carrots

¼ cup

chopped fresh fennel

¼ cup

applesauce

In blender, combine peas with liquid, carrots, fennel and applesauce. Process as directed until smooth.

SERVES 3 OR 4

TIP

You can substitute 1 cup cooked frozen or fresh green peas or sliced green beans for the canned. Add ½ cup chicken or vegetable broth to the recipe.

Pease Porridge

1 cup

vegetable or chicken stock

1 cup

fresh or frozen peas

1

small potato, peeled and chopped

1

stalk celery, chopped

1

carrot, chopped

½ cup

chopped fresh or frozen spinach

3 tbsp

steel-cut or rolled oats

¼ cup

table (18%) cream or milk

1 tbsp

chopped fresh parsley*

¼ tsp

salt (or to taste)

1. In a medium saucepan over medium heat, bring stock, peas, potato, celery and carrot just to a boil. Cover, reduce heat to low and simmer for 10 minutes. Stir in spinach and oats; simmer for another 4 to 7 minutes or until vegetables are tender. Pour into blender; blend on Low for 1 minute.

2. With blender still running, add cream and parsley through opening in centre of lid. Replace centre cover and increase speed to High; blend for another 10 seconds or until smooth. Season with salt. Serve hot or cold with a spoon.

SERVES 4

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

Apple Beet Pear

1

can (400 g) diced beets

1 tbsp

lemon juice

¼cup

apple juice

1

pear, peeled, cored and chopped

1

apple, peeled, cored and chopped

1 tsp

chopped fresh savoury leaves

In blender, combine beets with liquid, lemon juice, apple juice, pear, apple and savoury. Process as directed until smooth.

SERVES 3 OR 4

TIP

Substitute 1 cup cooked chopped beets for the canned. Increase apple juice by ¼ cup.

Beet

½ cup

beet or carrot juice

¾cup

cooked chopped beets

½ cup

cooked chopped carrots

½ cup

vegetable or chicken stock

¼ tsp

salt (or to taste)

In blender, combine beet juice, beets, carrots and stock. Process as directed until smooth. Season with salt.

SERVES 2 OR 3

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Blazing Beets

1

can (14 oz) beets

½ cup

apple juice

2

apples, peeled, cored and chopped

2

stalks celery, chopped

1

piece (1 cm) gingerroot, peeled and chopped

Half

fresh chilli pepper, chopped

1

clove garlic, peeled and halved

In blender, combine beets with liquid, apple juice, apples, celery, gingerroot, chilli pepper and garlic. Process as directed until smooth.

SERVES 3 OR 4

Clam Beet

1

can (1300 g) clams (minced or whole)

1

can (400 g) diced beets

1

stalk celery, chopped

1 tbsp

chopped onion

2 to 4

dashes hot pepper sauce (optional)

In blender, combine clams with juice, beets with liquid, celery and onion. Process as directed until smooth. Season with hot pepper sauce (if using).

SERVES 3 OR 4

TIP

Substitute 1 cup cooked chopped beets for the anned. Add ¼ cup vegetable or tomato juice.

Brocco-Carrot

½ cup

carrot juice

1

can (400 g) spinach

½ cup

cooked chopped broccoli

1

apple, peeled, cored and chopped

¼ tsp

salt (or to taste)

In blender, combine carrot juice, spinach with liquid, broccoli and apple. Process as directed until smooth. Season with salt. Serve hot or cold with a spoon.

SERVES 1

TIP

Use 1 cup cooked or 2 cups well-washed uncooked fresh spinach in place of the canned. If desired, increase carrot juice until the desired consistency is achieved.

Cheesy Broccoli

1 cup

skim milk or plain soy milk

Half

clove garlic, peeled and chopped

1 cup

chopped cooked potato or cooked rice

1 cup

cooked chopped broccoli

cup

shredded Cheddar cheese

¼ tsp

curry powder (optional)

¼ tsp

ground turmeric

¼ tsp

salt (or to taste)

1. In a small saucepan over medium heat, bring milk just to a boil; pour half into blender. Keep remaining milk warm. Add garlic, potato, broccoli, cheese, curry powder (if using), and turmeric to blender. Cover with lid and blend on Low for 30 seconds.

2. With blender still running, add remaining hot milk through opening in centre of lid. Replace centre cover and increase speed to High; blend for another 30 seconds or until smooth. Season with salt. Serve hot or cold with a spoon.

SERVES 2

TIP

Taste and add up to double the amounts of curry and turmeric, if desired.

Cabbage Cocktail

½ cup

apple juice

¼cup

carrot juice

1 cup

shredded bok choy

1

stalk celery, chopped

1

sprig parsley*, chopped

1 tsp

chopped fresh dill

¼ tsp

salt (or to taste)

In blender, combine apple juice, carrot juice, bok choy, celery, parsley and dill. Process as directed until smooth. Season with salt.

SERVES 1 OR 2

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Minestrone

1½ cups

vegetable or chicken stock, divided

Half

clove garlic, peeled

1

sprig parsley*, chopped

Half

onion, peeled and chopped

2

stalks celery, chopped

1

carrot, chopped

2 tbsp

fresh oregano leaves

1

tomato, cored and chopped

¾cup

sliced cabbage

½ cup

cooked chickpeas (optional)

¼ tsp

salt (or to taste)

1. In blender, combine ½ cup stock, garlic, parsley, onion, celery and carrot. Cover with lid and blend on Low for 1 minute. Pour into saucepan; heat over medium heat until vegetables are soft.

2. Meanwhile, in blender, combine ½ cup vegetable stock, oregano, tomato and cabbage. Cover with lid and blend on Low for 1 minute. Remove lid and add chickpeas (if using); replace lid and blend on High (or Mix if your blender has that setting) for 1 to 2 minutes or until smooth. Add to saucepan. Bring to a boil; reduce heat to low and simmer for 2 to 3 minutes or until heated through.

3. Stir in enough of the remaining stock to make desired consistency. Season with salt. Serve hot or cold with a spoon.

SERVES 5 OR 6

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

Red Rocket

¼ cup

apple juice

¼ cup

cranberry juice

1 tbsp

lemon juice

½ cup

cooked chopped cabbage

½ cup

cooked chopped beets

1

stalk celery, chopped

1 tsp

chopped fresh thyme leaves

1 tsp

rice vinegar

In blender, combine apple juice, cranberry juice, lemon juice, cabbage, beets, celery, thyme and vinegar. Process as directed until smooth.

SERVES 1 OR 2

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Carrot Raisin Cooler

¼cup

orange juice

½ cup

chopped carrots

½ cup

plain yoghurt

¼ cup

raisins

¼ tsp

ground nutmeg

6

ice cubes

In blender, combine orange juice, carrots, yoghurt, raisins, nutmeg and ice cubes. Process as directed until smooth.

SERVES 1 OR 2

Orange Zinger

½ cup

orange juice

1 cup

cooked chopped carrots

½ cup

seedless red grapes

1

piece (1 cm) gingerroot, peeled

In blender, combine orange juice, carrots, grapes and gingerroot. Process as directed until smooth.

SERVES 1

Rustproofer #1

cup

carrot juice

1 cup

cooked chopped carrots

2

tomatoes, cored and chopped

1

sprig parsley*, chopped

1

apple, peeled, cored and chopped

In blender, combine carrot juice, carrots, tomatoes, parsley and apple. Process as directed until smooth.

SERVES 1 OR 2

TIP

Substitute one 12-oz can diced carrots with liquid for the cooked fresh carrots and carrot juice.

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

Spiced Carrot

½ cup

apple juice

1 cup

cooked chopped carrots

¼ cup

applesauce

1

piece (1 cm) gingerroot, peeled and chopped

¼ tsp

ground cinnamon

¼ tsp

salt (or to taste)

tsp

cayenne pepper (or to taste)

In blender, combine apple juice, carrots, applesauce, gingerroot and cinnamon. Process as directed until smooth. Season with salt and cayenne.

SERVES 1

Cauliflower Cocktail

1 cup

carrot juice

¼ cup

chopped parboiled cauliflower

1

tomato, peeled, cored and chopped

½ cup

cooked chopped carrot

1

stalk celery, chopped

1 tsp

flaked dried kelp

¼ tsp

ground turmeric

In blender, combine carrot juice, cauliflower, tomato, chopped carrot, celery, kelp and turmeric. Process as directed until smooth.

SERVES 2 OR 3

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Herbed Cauliflower

1 cup

milk

¾ cup

chopped cooked cauliflower

Quarter

onion, peeled

¼ cup

shredded Cheddar cheese

2 tsp

chopped fresh oregano leaves

1 tsp

chopped fresh thyme leaves

¼ tsp

salt (or to taste)

1. In a small saucepan over medium heat, bring milk just to a boil; pour ½ cup into blender. Reduce heat to low; keep remaining milk warm. Add cauliflower, onion, cheese, oregano and thyme to blender. Cover with lid and blend on Low for 30 seconds.

2. With blender still running, add remaining milk through opening in centre of lid. Replace centre cover and increase speed to High; blend for another 30 seconds or until smooth. Season with salt. Serve hot or cold.

SERVES 3 OR 4

Celery Cream

½ cup

plain soy milk

¼ cup

chopped celery

¼ cup

chopped fennel or celeriac (optional)

1

tomato, peeled, cored and chopped

½ tsp

curry powder

¼ tsp

ground turmeric

Pinch

ground cumin

In blender, combine soy milk, celery, fennel, tomato, curry powder, turmeric and cumin. Process as directed until smooth.

SERVES 1

Cajun Cocktail

½ cup

tomato juice Juice of 1 lime

2

tomatoes, peeled, cored and chopped

1

small zucchini, peeled and chopped

1

clove garlic, peeled and halved

1

sprig parsley*, chopped

1

chilli pepper, chopped

½ tsp

prepared horseradish

¼ tsp

dill seeds

In blender, combine tomato juice, lime juice, tomatoes, zucchini, garlic, parsley, chilli pepper, horseradish and dill seeds. Process as directed until smooth.

SERVES 1 OR 2

* If you are pregnant, limit your intake of parsley to ½ tsp (dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

Corn Chowder

1 cup

chicken or vegetable stock

1 cup

corn kernels

1

small potato, peeled and chopped

2 tbsp

chopped onion

1

sage leaf

1 tsp

fresh thyme leaves

¼ cup

milk or table (18%) cream

¼ tsp

salt (or to taste)

1. In a medium saucepan over medium heat, bring stock, corn, potato, onion, sage and thyme just to a boil. Cover, reduce heat to low and simmer for 7 to 10 minutes or until vegetables are tender. Pour into blender and blend on Low for 30 seconds.

2. With blender still running, add milk through opening in centre of lid. Replace centre cover and increase speed to High; blend for another 30 seconds or until smooth. Season with salt. Serve hot or cold with a spoon.

SERVES 1 OR 2

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Flaming Antibiotic

½ cup

tomato juice

2

tomatoes, peeled, cored and chopped

1

apple, peeled, cored and chopped

½ cup

cooked chopped carrots

Half

cucumber, peeled and chopped

Half

clove garlic, peeled

1

chilli pepper, chopped

2 tsp

fresh thyme leaves

In blender, combine tomato juice, tomatoes, apple, carrots, cucumber, garlic, chilli pepper and thyme. Process as directed until smooth.

SERVES 2 OR 3

Gazpacho

½ cup

tomato juice or spaghetti sauce

2

tomatoes, peeled, cored and chopped

1

apple, peeled, cored and chopped

Half

cucumber, peeled and chopped

1 tbsp

chopped onion

Quarter

clove garlic, peeled

2 tsp

chopped fresh cilantro

In blender, combine tomato juice, tomatoes, apple, cucumber, onion, garlic and cilantro. Process as directed until smooth.

SERVES 2 OR 3

Roasted Eggplant

1

small eggplant, halved lengthwise

1

onion, peeled and quartered

2 tbsp

olive oil, divided

1

clove garlic, peeled

2

peaches, peeled, pitted and halved

2

tomatoes, cored and halved

½ cup

spaghetti sauce

¼cup

apple juice

1 tsp

chopped fresh oregano leaves

½ tsp

salt (or to taste)

1. On a lightly oiled baking sheet, arrange eggplant and onion, cut sides down, in a single layer. Drizzle with 1 tb olive oil. Grill for 12 minutes, rotating pan once to cook evenly.

2. Remove pan from oven. Turn eggplant and onions; arrange garlic, peaches and tomatoes, cut sides up, on pan. Drizzle with remaining olive oil. Grill, rotating pan once, for 7 to 10 minutes more or until vegetables are soft. Let cool enough to handle.

3. In blender, combine spaghetti sauce and apple juice. Scrape eggplant and tomato flesh into blender and discard skins. Add roasted garlic, peaches and onions and oregano. Cover with lid and blend on Low for 1 minute. Increase speed to High; blend for 1 minute more or until smooth. Season with salt. Serve warm or cold with a spoon.

SERVES 4 • PREHEAT GRILLER

TIPS

Italian plum, or paste, tomatoes stand up to grilling, so use that variety, if available, for this recipe.

Apples, plums, pears or nectarines may be substituted for the peaches.

Creamy Fennel

½ cup

coconut milk

1 cup

chopped fresh fennel

1

apple, peeled, cored and chopped

1 tsp

fennel seeds

In blender, combine coconut milk, chopped fennel, apple and fennel seeds. Process as directed until smooth.

SERVES 1 OR 2

TIP

Use canned coconut milk or homemade Coconut Milk (recipe) in this smoothie.

Leafy Luxury

cup

orange or apple juice

1 cup

chopped leafy greens

1

apple, peeled, cored and chopped

1

pear, peeled, cored and chopped

In blender, combine orange juice, greens, apple and pear. Process as directed until smooth.

SERVES 1 OR 2

Garden Goodness

¾ cup

chopped cored fresh or canned tomatoes

1 tbsp

lemon juice

½ cup

chopped leafy greens

¼ cup

chopped carrots

2 tbsp

chopped red or green bell pepper

1

sprig parsley*, chopped

1 tbsp

raisins

1 tsp

chopped onion

¼ tsp

celery seeds

1 cup

ice cubes

In blender, combine tomatoes, lemon juice, greens, carrots, pepper, parsley, raisins, onion, celery seeds and ice cubes. Process as directed until smooth.

SERVES 2

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

Vichyssoise

2 cups

vegetable stock

1

potato, peeled and chopped

1

leek (white and light green parts only), chopped

2 tbsp

chopped onion

1 tbsp

chopped fresh parsley*

½ cup

milk, table (18%) cream or silken tofu Salt and pepper to taste

1. In a small saucepan over high heat, bring stock to a boil. Add potato, leek and onion; reduce heat to low and simmer for 12 minutes or until vegetables are soft. Let cool.

2. Pour potato mixture into blender; add parsley. Cover with lid and blend on Low for 30 seconds.

3. With blender still running, add milk through opening in centre of lid. Replace centre cover and increase speed to High; blend for another 30 seconds to 1 minute or until smooth. Season with salt and pepper. Serve at room temperature or cold with a spoon.

SERVES 2 OR 3

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Quick Vichyssoise

½ cup

vegetable stock

½ cup

milk, table (18%) cream or silken tofu

1

green onion, chopped

½ cup

cooked chopped potato

1 tsp

chopped fresh parsley* Salt and pepper to taste

In blender, combine stock, milk, green onion, potato and parsley. Process as directed until smooth. Season with salt and pepper. Serve at room temperature or cold with a spoon.

SERVES 1

TIP

Vichyssoise is always served chilled, but this thick, smooth soup-drink is just as good right from the blender.

Creamed Onions

¾ cup

milk

2

onions, peeled and chopped

1

stalk celery, chopped

1

parsnip, chopped

¼ cup

chopped fresh fennel

¼ tsp

ground star anise

Pinch

ground nutmeg

1. In a medium saucepan over medium heat, bring milk just to a boil. Add onions, celery, parsnip and fennel. Reduce heat to low and simmer for 12 minutes or until vegetables are soft.

2. Pour milk mixture into blender; add star anise and nutmeg. Process as directed until smooth. Thin with more milk, if desired. Serve hot or cold with a spoon.

SERVES 1 OR 2

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Parsnip

cup

carrot or apple juice

1 cup

cooked chopped parsnip

½ cup

cooked chopped carrot

Pinch

ground nutmeg

¼ tsp

salt (or to taste)

In blender, combine carrot juice, parsnip, carrot and nutmeg. Process as directed until smooth. Season with salt.

SERVES 1 OR 2

Peppery Tomato Cocktail

½ cup

tomato juice Juice of half a lemon

3

tomatoes, cored and chopped

Half

red or green bell pepper, chopped

¼ cup

chopped fresh fennel

1

sprig watercress, chopped

Half

clove garlic, peeled

¼ tsp

cayenne pepper

In blender, combine tomato juice, lemon juice, tomatoes, green pepper, fennel, watercress, garlic and cayenne. Process as directed until smooth.

SERVES 2 OR 3

Peppered Potato

1 cup

vegetable or chicken stock

1

potato, peeled and chopped

2 tbsp

chopped onion

¼ cup

chopped green or red bell pepper

1 tbsp

chopped watercress or fresh parsley*

½ tsp

chopped fresh thyme leaves

Half to 1

chilli pepper, chopped (optional)

1. In a medium saucepan over high heat, bring stock to a boil. Add potato and onion; reduce heat to low and simmer for 10 to 12 minutes or until vegetables are soft.

2. Pour stock mixture into blender. Add green pepper, watercress, thyme, and chilli pepper (if using). Cover with lid and blend on Low for 1 minute. Increase speed to High; blend for 1 minute more or until smooth. Serve immediately with a spoon.

SERVES 1

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

C-Green

¾cup

apple juice

1 cup

chopped fresh or frozen spinach

Half

avocado, peeled, pitted and chopped

1 tbsp

chopped parsley*

1 tbsp

chopped watercress

In blender, combine apple juice, spinach, avocado, parsley and watercress. Process as directed until smooth.

SERVES 1

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Green Gold

cup

carrot juice

cup

apple juice

½ cup

chopped fresh or frozen spinach

Half

cucumber, peeled and chopped

1

apple, peeled, cored and chopped

2 tsp

chopped fresh basil leaves

In blender, combine carrot juice, apple juice, spinach, cucumber, apple and basil. Process as directed until smooth.

SERVES 1 OR 2

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

Rustproofer #2

½ cup

carrot juice

½ cup

cooked yams, squash or pumpkin

¼ cup

cooked chopped broccoli

4

apricots, peeled, pitted and chopped

1 tbsp

blackstrap molasses

1 tbsp

chopped fresh peppermint leaves

In blender, combine carrot juice, yams, broccoli, apricots, molasses and peppermint. Process as directed until smooth.

SERVES 1 OR 2

Carrot Squash

1 cup

vegetable or chicken stock

1 cup

cooked squash

½ cup

cooked chopped carrots

1

apple, peeled, cored and chopped

Quarter

onion, peeled

½ tsp

garam masala

¼ tsp

dry mustard

Pinch

ground nutmeg

½ cup

table (18%) cream or milk

¼ tsp

salt (or to taste)

Garnish (optional):

¼ cup

sour cream

½ tsp

ground nutmeg

1. In blender, combine stock, squash, carrots, apple, onion, garam masala, mustard and nutmeg. Cover with lid and blend on Low for 30 seconds.

2. With blender still running, add cream through opening in centre of lid. Replace centre cover and increase speed to High; blend for 1 minute or until smooth. Season with salt. Serve hot or cold with a spoon.

3. Garnish: Top with sour cream and nutmeg (if using).

SERVES 4

Squash Special

½ cup

apple juice

1 cup

cooked squash or sweet potato

¼ cup

chopped pitted peeled apricots

¼ tsp

ground turmeric

¼ tsp

cayenne pepper

Pinch

ground cumin

In blender, combine apple juice, squash, apricots, turmeric, cayenne and cumin. Process as directed until smooth.

SERVES 2 OR 3

TIP

Subsitute an equal quantity of dried apricots in any smoothie recipe if fresh are not available.

Clam Tomato

1

can (300 g) clams (whole or minced)

4

tomatoes, cored and chopped

¼ cup

spaghetti sauce Juice of half a lemon

1

stalk celery, chopped

1 tsp

chopped fresh thyme leaves

1 or 2

dashes hot pepper sauce (optional)

In blender, combine clams with liquid, tomatoes, spaghetti sauce, lemon juice, celery, thyme, and hot pepper sauce (if using). Process as directed until smooth.

SERVES 3 OR 4

TIP

This is a delicious nonalcoholic substitute for a Bloody Caesar, which is made with vodka.

Pure Tomato

4

tomatoes, cored and halved

¼ cup

spaghetti sauce Juice of half a lemon

1 tbsp

chopped fresh coriander Salt and pepper to taste

1. Working over a bowl to catch the juices, press tomatoes through a sieve to remove seeds and skins; discard seeds and skins.

2. Combine tomatoes, spaghetti sauce, lemon juice and coriander in blender. Process as directed until smooth. Season with salt and pepper.

SERVES 1

TIP

You can use ¼ cup tomato juice and 3 ice cubes in place of the 4 tomatoes.

Tomato Juice Cocktail

¼cup

tomato juice

1

can (400 g) diced beets

1

small zucchini, peeled and chopped

1 tbsp

chopped fresh basil leaves

Half

clove garlic, peeled

tsp

ground cumin

tsp

cayenne pepper

½ tsp

salt (or to taste)

In blender, combine tomato juice, beets with liquid, zucchini, basil, garlic, cumin and cayenne. Process as directed until smooth. Season with salt.

SERVES 3 OR 4

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Zippy Tomato

¼cup

tomato juice

2

tomatoes, cored and chopped

1

ripe pear, peeled, cored and chopped

Half

lemon, peeled, seeded and chopped

1 tbsp

chopped parsley*

1

piece (1 cm) gingerroot, peeled and chopped

Half

chilli pepper, chopped (or to taste)

¼ tsp

ground turmeric

¼ tsp

salt (or to taste)

In blender, combine tomato juice, tomatoes, pear, lemon, parsley, gingerroot, chilli pepper and turmeric. Process as directed until smooth. Season with salt.

SERVES 1 OR 2

* If you are pregnant, limit your intake of parsley to ½ tsp dried or one sprig fresh per day. Do not take parsley if you are suffering from kidney inflammation.

Turnip-Tomato Tango

½ cup

apple or carrot juice

6

ice cubes

1

small turnip, peeled and chopped

1

cucumber, peeled and chopped

1

tomato, peeled, cored and chopped

1

stalk celery, chopped

¼ cup

spaghetti sauce

2 tbsp

lemon juice

In blender, combine apple juice, ice, turnip, cucumber, tomato, celery, spaghetti sauce and lemon juice. Process as directed until smooth.

SERVES 2 OR 3

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Turnip Parsnip Carrot

1 cup

vegetable or chicken stock

½ cup

chopped peeled turnip

½ cup

chopped parsnip

½ cup

chopped carrot

½ cup

milk

¼ tsp

ground cinnamon

¼ tsp

salt (or to taste)

1. In a medium saucepan over high heat, bring stock just to a boil. Add turnip, parsnip and carrot; reduce heat to low and simmer for 7 to 10 minutes or until vegetables are tender.

2. Meanwhile, in a small saucepan, heat milk until small bubbles form around the outside of the pan. Pour stock mixture into blender; add cinnamon and milk. Process as directed or until smooth. Season with salt. Serve hot with a spoon.

SERVES 4

Watercress

½ cup

apple or carrot juice

2 tbsp

lemon juice

2

sprigs watercress, chopped

2

radishes, chopped

1

apple, peeled, cored and chopped

Half

cucumber, peeled and chopped

1

stalk celery, chopped

¼ tsp

salt (or to taste)

In blender, combine apple juice, lemon juice, watercress, radishes, apple, cucumber and celery. Process as directed until smooth. Season with salt.

SERVES 1 OR 2

Zuke and Cuke

½ cup

apple or carrot juice

2 tbsp

lemon juice

1

small zucchini, peeled and chopped

Half

cucumber, peeled and chopped

1

stalk celery, chopped

¼ tsp

curry powder

Pinch

celery salt

In blender, combine apple juice, lemon juice, zucchini, cucumber, celery, curry powder and celery salt. Process as directed until smooth.

SERVES 2 OR 3

Fruit and nut milks

Apricot Milk

½ cup

chopped dried apricots

1 tbsp

chopped vanilla bean

1. In blender, combine 1 cup boiling water, apricots and vanilla bean. Cover with lid and blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for 30 seconds more.

2. With blender still running, add another 1 cup boiling water through opening in centre of lid. Replace centre cover and blend for 30 seconds more or until smooth. Check consistency and add up to an additional ½ cup boiling water if desired, blending until smooth. Let cool. Cover and refrigerate for up to 1 week.

MAKES 2 TO 2½ cups

TIP

This fruit milk has a unique sweet-tart taste. Use it in any of the fruit shakes or smoothies in this book in place of all or part of the liquid. Look for unsulphured organic dried apricots, to which sulphur dioxide has not been added in the drying process.

Date Milk

¼ cup

chopped pitted dates

2 tsp

chopped vanilla bean

In blender, combine ½ cup boiling water, dates and vanilla bean. Cover with lid and blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for 30 seconds more. Let cool. Cover and refrigerate for up to 1 week.

MAKES ½ cup

TIP

Date sugar is commonly used in commercial products as a sweetener. Using date milk is like using sugar (although it provides some fibre and a few nutrients), so use it sparingly.

Fig Milk

¼ cup

chopped dried figs (or cup chopped peeled fresh figs)

2 tsp

chopped vanilla bean

In blender, combine ½ cup boiling water, figs and vanilla bean. Cover with lid and blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for 30 seconds more. Let cool. Cover and refrigerate for up to 1 week.

MAKES ¾ CUP

TIP

Figs have antibacterial, cancer-fighting properties and make a sweet milk that can be used with yoghurt or tofu in smoothies. Use fresh figs if available. Dried figs are difficult for machines to chop and should be coarsely chopped by hand before processing in the blender.

Almond Milk

1 cup

finely chopped almonds

1 tbsp

finely chopped pitted dates

1 tbsp

flax seeds

1 tbsp

chopped vanilla bean

1. In blender, combine 1 cup boiling water, almonds, dates, flax seeds and vanilla bean. Cover with lid and blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for 30 seconds more.

2. With blender still running, add another 1 cup boiling water through opening in centre of lid. Replace centre cover and blend for 30 seconds more or until smooth. Let cool. Cover and refrigerate for up to 3 days.

MAKES 2 CUPS

Walnut Milk

¾ cup

finely chopped walnuts

1 tbsp

finely chopped pitted dates

1 tbsp

flax seeds

1 tbsp

chopped vanilla bean

1. In blender, combine 1 cup boiling water, walnuts, dates, flax seeds and vanilla bean. Cover with lid and blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for 30 seconds more.

2. With blender still running, add another 1 cup boiling water through opening in centre of lid. Replace centre cover and blend for 30 seconds more or until smooth. Let cool. Cover and refrigerate for up to 3 days.

MAKES 2 CUPS

Cashew Milk

¾ cup

finely chopped cashews

1 tbsp

finely chopped dried dulse

1 tbsp

finely chopped raisins

1 tbsp

chopped vanilla bean

1. In blender, combine 1 cup boiling water, cashews, dulse, raisins and vanilla bean. Cover with lid and blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for 30 seconds more.

2. With blender still running, add another 1 cup boiling water through opening in centre of lid. Replace centre cover and blend for 30 seconds more or until smooth. Let cool. Cover and refrigerate for up to 3 days.

MAKES 2 CUPS

Pecan Milk

¾ cup

finely chopped pecans

1 tbsp

finely chopped raisins

1 tbsp

chopped vanilla bean

1. In blender, combine 1 cup boiling water, pecans, raisins and vanilla bean. Cover with lid and blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for 30 seconds more.

2. With blender still running, add another 1 cup boiling water through opening in centre of lid. Replace centre cover and blend for 30 seconds more or until smooth. Let cool. Cover and refrigerate for up to 3 days.

MAKES 2 CUPS

Coconut Milk

½ cup

shredded fresh coconut (or cup unsweetened shredded dried coconut)

2 tsp

chopped vanilla bean

In blender, combine ½ cup boiling water, coconut and vanilla bean. Process as directed until smooth. Let cool. Cover and refrigerate for up to 1 week.

MAKES ½ cup

VARIATION: COCONUT CAROB MILK

Coconut is naturally sweet; when blended with carob, it is even sweeter. For this chocolaty version of coconut milk, add 1 tbsp carob powder to the blender along with the coconut.

TIP

To make this milk, use one fresh coconut and shred the flesh using a regular box grater (freeze any leftovers). If fresh coconut is unavailable, use unsweetened shredded dried coconut, which is available at some natural-food stores. Use coconut milk in frozen drinks, shakes, puddings and other desserts to replace both sugar and milk.

Dairy smoothies

General directions

Always place the lid securely on the blender before processing. Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for an additional 30 seconds or until smooth.

Breakfast Blitz

½ cup

milk

½ cup

frozen raspberries or strawberries

1

ripe banana, peeled and chopped

2 tbsp

chopped almonds or sunflower seeds

2 tbsp

wheat germ

¼ cup

plain yoghurt

1 tsp

grated fresh ginseng root

In blender, combine milk, raspberries, banana, almonds, wheat germ, flax seeds, yoghurt and ginseng. Process as directed until smooth.

SERVES 2

TIP

This drink lends itself to any combination of fresh fruit. Add one fresh peach, apple or pear (peel, pit or seed, and chop it before adding to the blender) or ¼ cup chopped seeded peeled melon, orange or grapefruit.

Buttermilk Blush

½ cup

buttermilk

2

plums, peeled, pitted and chopped

1

peach, peeled, pitted and chopped

3

frozen strawberries

In blender, combine buttermilk, plums, peach and strawberries. Process as directed until smooth.

SERVES 2

TIP

You can use powdered buttermilk in this recipe. Substitute ½ cup water and 1 tbsp powdered buttermilk for the buttermilk.

Fruity Splash

½ cup

milk

2

nectarines, peeled, pitted and chopped

½ cup

pitted cherries

½ cup

raspberries

In blender, combine milk, nectarines, cherries and raspberries. Process as directed until smooth.

SERVES 2

Orange Juniper

Half

can (6 oz) frozen orange juice concentrate

½ cup

water

½ cup

evaporated milk

¼ tsp

vanilla

4

ice cubes

In blender, combine orange juice concentrate, water, milk, vanilla and ice. Process as directed until smooth.

SERVES 1 OR 2

Pink Lassi

½ cup

cranberry juice

¼ cup

frozen raspberries

6

frozen strawberries

¼ cup

plain yoghurt

In blender, combine cranberry juice, raspberries, strawberries and yoghurt. Process as directed until smooth.

SERVES 1

Banan-o-rama

½ cup

orange juice

½ cup

banana-flavoured yoghurt

1

ripe banana, peeled and chopped

In blender, combine orange juice, yoghurt and banana. Process as directed until smooth.

SERVES 1

Blueberry Banana

2 cups

plain yoghurt

2 cups

blueberries

1

ripe banana, peeled and chopped

2 tbsp

pure maple syrup (optional)

In blender, combine yoghurt, blueberries, banana, and maple syrup (if using). Process as directed until smooth.

SERVES 2

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Very Cherry

1

can (12 oz /340 g) pitted cherries in juice

½ cup

cherry-flavoured or plain yoghurt

¼ cup

frozen raspberries

4

frozen yoghurt or skim milk cubes

In blender, combine cherries with juice, yoghurt, raspberries and yoghurt cubes. Process as directed until smooth.

SERVES 1

Apple Almond Feta

¼cup

apple juice

¼ cup

Almond Milk (recipe) or plain soy milk

2

apples, peeled, cored and chopped

2

apricots, peeled, pitted and chopped

3 tbsp

crumbled feta cheese

In blender, combine apple juice, almond milk, apples, apricots and cheese. Process as directed until smooth.

SERVES 1

TIP

Dried apricots may be substituted for fresh in any smoothie.

Apricot Cantaloupe

½ cup

orange juice

2 tbsp

lime juice

3

apricots, peeled, pitted and chopped

Quarter

cantaloupe, peeled, seeded and chopped

¼ cup

cottage cheese

In blender, combine orange juice, lime juice, apricots, cantaloupe and cheese. Process as directed until smooth.

SERVES 2 OR 3

Blue Pear

½ cup

pear nectar or apple juice

3

pears, peeled, cored and chopped

¼ cup

crumbled blue cheese

½ tsp

rice vinegar

In blender, combine pear nectar, chopped pears, cheese, vinegar and tarragon. Process as directed until smooth.

SERVES 1

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Cherry Cheesecake

1

can (350 g) pitted cherries in juice

½ cup

vanilla-flavoured frozen yoghurt

3 tbsp

cream cheese

In blender, combine cherries with juice, yoghurt and cheese. Process as directed until smooth.

SERVES 2 OR 3

Coconut Cream Pie

½ cup

Coconut Milk (recipe)

Half

frozen ripe banana, peeled and chopped

¼ cup

cream cheese

2 tbsp

toasted fresh or dried shredded coconut

1

container (3.5 oz) prepared banana pudding

In blender, combine coconut milk, banana, cheese, shredded coconut and banana pudding. Process as directed until smooth.

SERVES 2 OR 3

Milkshakes

Blending milkshakes

In blender, combine ingredients (except ice cream). Cover with lid and blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth. Stop motor and add ice cream. Blend on Mix or Medium (or Low if using a two-speed blender) for 20 to 30 seconds or until ice cream is just mixed in. Add more liquid to thin or more ice cream to thicken, if desired.

Banana Chocolate Shake

1 cup

milk

1 tbsp

unsweetened cocoa powder or carob powder

1

frozen ripe banana, peeled and chopped

Pinch

ground nutmeg

1 cup

chocolate or vanilla ice cream

In blender, combine milk, cocoa powder, banana and nutmeg. Process as directed until smooth. Add ice cream and continue as directed until just mixed in.

SERVES 1

Black Cow

1 cup

chocolate milk

1 tbsp

unsweetened cocoa powder or carob powder

1

frozen ripe banana, peeled and chopped

1 cup

chocolate ice cream

In blender, combine chocolate milk, cocoa powder and banana. Process as directed until smooth. Add ice cream and continue as directed until just mixed in.

SERVES 1

TIP

Try making your own blender ice cream using the recipes.

Blueberry Banana Shake

½ cup

milk

½ cup

frozen blueberries

1

ripe banana, peeled and chopped

1 tbsp

chopped pitted dates

1 cup

vanilla-flavoured frozen yoghurt or ice cream

In blender, combine milk, blueberries, banana and dates. Process as directed until smooth. Add frozen yoghurt and continue as directed until just mixed in.

SERVES 1

Chocolate Malted

1 cup

milk

2 tbsp

unsweetened cocoa powder or carob powder

2 tbsp

malted milk powder (such as Ovaltine)

1 cup

chocolate or coffee ice cream

In blender, combine milk, cocoa powder and malted milk powder. Process as directed until smooth. Add ice cream and continue as directed until just mixed in.

SERVES 1

Chocolate Minted Shake

½ cup

milk

1 tbsp

chopped fresh peppermint leaves

2

small chocolate-covered peppermint patties

1 cup

chocolate ice cream

In blender, combine milk, chopped peppermint and patties. Process as directed until smooth. Add ice cream and continue as directed until just mixed in.

SERVES 1

Chocolate Peanut Butter Banana Slurry

¾ cup

milk or plain soy milk

1

ripe banana, peeled and chopped

2 tbsp

peanut butter

1 tbsp

carob powder or unsweetened cocoa powder

2 cups

chocolate ice cream or frozen yoghurt

In blender, combine milk, banana, peanut butter and carob powder. Process as directed until smooth. Add ice cream and continue as directed until just mixed in.

SERVES 1

General directions In blender, combine ingredients (except ice cream). Cover with lid and blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth. Stop motor and add ice cream. Blend on Mix or Medium speed (or Low if using a two-speed blender) for 20 to 30 seconds or until ice cream is just mixed in. Add more liquid to thin or more ice cream to thicken, if desired.

Gingered Cantaloupe Shake

½ cup

Coconut Milk (recipe)

Half

cantaloupe, peeled, seeded and chopped

1 tbsp

chopped candied ginger

2 cups

vanilla ice cream or frozen yoghurt

In blender, combine coconut milk, cantaloupe and ginger. Process as directed until smooth. Add ice cream and continue as directed until just mixed in.

SERVES 1

TIP

Try making your own blender ice cream (see recipes) for use in these shakes.

Mocha Almond Shake

½ cup

Almond Milk (recipe)

4

chocolate-covered coffee beans

tsp

almond extract

2 cups

chocolate ice cream

In blender, combine almond milk, coffee beans and almond extract. Process as directed until smooth. Add ice cream and continue as directed until just mixed in.

SERVES 1 OR 2

Peach Parfait

½ cup

peach nectar or orange juice

1 cup

frozen sliced peaches

½ cup

peach-flavoured frozen yoghurt or ice cream

In blender, combine peach nectar and sliced peaches. Process as directed until smooth. Add frozen yoghurt and continue as directed until just mixed in.

SERVES 1

Peanut Butter and Jelly Shake

½ cup

milk or plain soy milk

1

container (6 oz) fruit-on-the-bottom yoghurt

1

ripe banana, peeled and chopped

2 tbsp

peanut butter

½ cup

vanilla ice cream

In blender, combine milk, yoghurt, banana and peanut butter. Process as directed until smooth. Add ice cream and continue as directed until just mixed in.

SERVES 1

Pineapple Colada Shake

½ cup

Coconut Milk (recipe)

1

can (8 oz) crushed pineapple, drained

2 tbsp

toasted shredded fresh or dried coconut

3 cups

vanilla ice cream

In blender, combine coconut milk, pineapple and shredded coconut.

Process as directed until smooth. Add ice cream and continue as directed until just mixed in.

SERVES 2

General directions In blender, combine ingredients (except ice cream). Cover with lid and blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth. Stop motor and add ice cream. Blend on Mix or Medium speed (or Low if using a two-speed blender) for 20 to 30 seconds or until ice cream is just mixed in. Add more liquid to thin or more ice cream to thicken, if desired.

Pink Cow

1 cup

milk

6

frozen strawberries

Half

frozen ripe banana, peeled and chopped

1 cup

strawberry ice cream

In blender, combine milk, strawberries and banana. Process as directed until smooth. Add ice cream and continue as directed until just mixed in.

SERVES 1

Razzy Chocolate Slush

½ cup

frozen raspberries

¼ cup

cranberry-raspberry juice

4

frozen chocolate milk cubes , crushed

1 cup

chocolate ice cream

In blender, combine raspberries, cranberry-raspberry juice and chocolate milk cubes. Process as directed until smooth. Add ice cream and continue as directed until just mixed in.

Dairy alternative smoothies

General directions

Always place the lid securely on the blender before processing. Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for an additional 30 seconds or until smooth.

SERVES 1

Avocado Shake

1 cup

plain soy milk Juice of half a lemon

1

avocado, peeled, pitted and chopped

1

grapefruit, peeled, seeded and chopped

1 tbsp

molasses

In blender, combine soy milk, lemon juice, avocado, grapefruit and molasses. Process as directed until smooth.

SERVES 1

Breakfast in Brazil

¾ cup

plain soy milk or Coconut Milk (recipe)

¾cup

frozen strawberries

1

ripe banana, peeled and chopped

2 tbsp

chopped Brazil nuts

2 tbsp

wheat germ or steel-cut or rolled oats

1 tsp

cod liver oil (optional)

tsp

ground cinnamon

In blender, combine soy milk, strawberries, banana, Brazil nuts, wheat germ, cod liver oil (if using), and cinnamon. Process as directed until smooth.

SERVES 2

Caribbean Crush

¾ cup

plain soy milk or Coconut Milk (recipe)

Juice of half a lime

Half

mango, peeled, pitted and chopped

1

kiwi, peeled and chopped

In blender, combine soy milk, lime juice, mango and kiwi. Process as directed until smooth.

SERVES 1

Orange Soy

½ cup

plain soy milk

2

oranges, peeled, seeded and chopped

½ cup

frozen sliced peaches

2

ice cubes

In blender, combine soy milk, oranges, peaches and ice. Process as directed until smooth.

SERVES 1 OR 2

Peach Coconut

1 cup

canned peaches with juice

¼ cup

Coconut Milk (recipe)

¼ cup

chopped peeled pineapple

4

frozen plain soy milk cubes

In blender, combine peaches with juice, coconut milk, pineapple and soy milk cubes. Process as directed until smooth.

SERVES 2

Peach Pie

¼ cup

pineapple juice

¼ cup

Coconut Milk (recipe)

1 cup

sliced pitted peeled peaches

¼ cup

chopped peeled pineapple

2 tbsp

plain or toasted unsweetened shredded dried coconut

½ tsp

vanilla

In blender, combine pineapple juice, coconut milk, peaches, chopped pineapple, shredded coconut and vanilla. Process as directed until smooth.

SERVES 2 OR 3

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Strawberry Soy

½ cup

plain soy milk

12

strawberries (hulled and halved if fresh)

½ cup

frozen sliced peaches

2

ice cubes

In blender, combine soy milk, strawberries, peaches and ice. Process as directed until smooth.

SERVES 2

TIP

Using frozen fruit in smoothies thickens and chills the drink. Substitute the same quantity of fresh fruit, if desired.

Tropical Tonic

¼ cup

plain soy milk

¼ cup

Coconut Milk (recipe)

½ cup

chopped peeled pineapple

1

ripe banana, peeled and chopped

In blender, combine soy milk, coconut milk, pineapple and banana. Process as directed until smooth.

SERVES 1

Almond Cherry

½ cup

Almond Milk (recipe)

½ cup

pitted cherries

½ cup

frozen raspberries

tsp

almond extract

In blender, combine almond milk, cherries, raspberries and almond extract. Process as directed until smooth.

SERVES 1

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Just Peachy Almond

¾ cup

Almond Milk (recipe)

½ cup

frozen sliced peaches

4

apricots, peeled, pitted and chopped

tsp

almond extract

In blender, combine almond milk, peaches, apricots and almond extract. Process as directed until smooth.

SERVES 2

TIP

You can substitute dried apricots for fresh in any smoothie.

Almond Raspberry

¾ cup

Almond Milk (recipe)

½ cup

frozen raspberries

2

plums, peeled, pitted and chopped

tsp

almond extract

In blender, combine almond milk, raspberries, plums and almond extract. Process as directed until smooth.

SERVES 1

Banana Frappé

1 cup

Almond Milk (recipe)

½ cup

silken tofu

1

frozen ripe banana, peeled and chopped

1 tbsp

carob powder or unsweetened cocoa powder

tsp

almond extract (optional)

In blender, combine almond milk, tofu, banana, carob powder, and almond extract (if using). Process as directed until smooth.

SERVES 1

Gingered Almond

¾ cup

Almond Milk (recipe)

1

piece (2.5 cm long) candied ginger, chopped

¼ cup

chopped peeled pineapple

Half

frozen ripe banana, peeled and chopped

tsp

almond extract

In blender, combine almond milk, ginger, pineapple, banana and almond extract. Process as directed until smooth.

SERVES 1

TIP

Using frozen fruit in smoothies thickens and chills the drink.

Substitute the same quantity of fresh fruit, if desired.

Chocolate Pecan

¾ cup

Pecan Milk (recipe)

½ cup

frozen sliced peaches

½ cup

chopped peeled pineapple

1 tbsp

carob powder or unsweetened cocoa powder

4

frozen juice or ice cubes

In blender, combine pecan milk, peaches, pineapple, carob powder and juice cubes. Process as directed until smooth.

SERVES 1

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Baklava

¾ cup

Walnut Milk (recipe)

1 tbsp

sesame seeds

1 tbsp

liquid honey

½ cup

frozen sliced peaches

In blender, combine walnut milk, sesame seeds, honey and peaches. Process as directed until smooth.

SERVES 1

Coconut Carob Orange

¼ cup

Coconut Carob Milk (recipe)

¼cup

orange juice

½ cup

plain yoghurt

1 tbsp

carob powder

1 tsp

grated orange zest (optional)

3

ice cubes

In blender, combine coconut carob milk, orange juice, yoghurt, carob powder, orange zest (if using), and ice. Process as directed until smooth.

SERVES 2

Piña Colada

¾cup

Coconut Milk (recipe)

½ cup

chopped peeled pineapple

1

kiwi, peeled and chopped

½ cup

frozen plain soy milk cubes

In blender, combine coconut milk, pineapple, kiwi and soy milk cubes. Process as directed until smooth.

SERVES 1

Date and Nut

1 cup

Date Milk (recipe) or plain soy milk

½ cup

silken tofu

2

apples, peeled, cored and chopped

1 tbsp

chopped almonds

Pinch

ground nutmeg

In blender, combine date milk, tofu, apples, almonds and nutmeg. Process as directed until smooth.

SERVES 1 OR 2

TIP

Add 1 tbsp chopped pitted dates to the ingredients if you are using soy milk instead of Date Milk.

Beta Whiz

½ cup

Fig Milk (recipe)

¼ cup

carrot or orange juice

Quarter

cantaloupe, peeled, seeded and chopped

1 tbsp

chopped almonds

1 tbsp

buckwheat flakes

In blender, combine fig milk, carrot juice, cantaloupe, almonds and buckwheat flakes. Process as directed until smooth.

SERVES 1

TIP

This drink is thick and has the refreshing taste of cantaloupe. For a thinner consistency, increase the carrot juice by ¼ cup. Look for buckwheat flakes in natural-food stores.

Peach Fuzz

½ cup

Fig Milk (recipe) or plain soy milk

¼ cup

peach or apricot nectar or orange juice

¾ cup

frozen sliced peaches

2

apricots, peeled, pitted and chopped

4

ice cubes

In blender, combine fig milk, peach nectar, frozen peaches, apricots and ice. Process as directed until smooth.

SERVES 1 OR 2

TIP

You can use dried apricots instead of fresh in any smoothie.

Blueberry Frappé

1 cup

Apricot Milk (recipe) or apricot nectar

½ cup

silken tofu

½ cup

frozen blueberries

4

ice cubes

In blender, combine apricot milk, tofu, blueberries and ice. Process as directed until smooth.

SERVES 1 OR 2

TIP

Any berries — blueberries, raspberries, strawberries, blackberries or even black currants — work well in this smoothie.

General directions Always place the lid securely on the blender before processing.

Blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend an additional 30 seconds or until smooth.

Hot and frozen smoothies

SMOOTHIES ARE IDEAL AS ICY SUMMER COOLERS OR WARMING winter toddies because they are packed with potent nutrients — vitamins, minerals, phytochemicals and enzymes. Not only do they soothe or refresh (depending on their temperature), they promote health and supply energy at the same time. Made at home from nutritious ingredients, smoothies are far more healthful than hot powdered citrus drinks that may give temporary relief from the symptoms of a cold or flu, or chilled sugar-heavy beverages that provide an instant but short-lived energy boost.

Hot smoothies

Comforting and soothing, warm toddies and mulled drinks hark back to earlier times, when thick, syrupy medicinal “robs” were stirred into hot teas and administered to relieve cold symptoms and bronchial problems.

The usual method for making hot smoothies is to add hot liquids (scalded milk, hot broth, herbal tea or boiling water) to the other ingredients before blending. Another technique is to cook the main ingredients before blending and add them to the remaining ingredients while they are still hot. Alternatively, ingredients may be blended while cold or at room temperature, then heated in a saucepan on the stovetop or in the microwave. Adding “hot” herbs, such as ginger, turmeric and cayenne (or other chilli peppers), can add a unique warming touch to smoothies.

Blending hot liquids

Place half of any hot liquid in the blender jug with the solid ingredients and blend for 30 seconds. With the blender still running, add the remaining hot liquid gradually through the opening in the centre of the lid. This prevents a surge of hot liquid from being forced upward, which might cause the lid to blow off.

Using boiling water: In recipes in which boiling water is required, bring a kettle of water to a boil, remove it from the heat and allow the bubbles to subside before measuring and adding to the ingredients in the blender.

Heating milk

When milk or cream is heated for use in smoothies, it is scalded rather than boiled, which can result in scorching.

To scald milk or cream: Measure milk or cream into a small saucepan and heat over low heat, stirring occasionally, just until bubbles form around the edge of the pan. Remove from the heat and use immediately.

Frozen smoothies

Thick, cold and refreshing, there is no better way to bring your body temperature down after a workout or during the intense heat of summer than with a frozen blended drink. Consuming nutrients along with water sends energy and food to muscles while rehydrating the system. You can easily turn ordinary fruit smoothies into slushy treats that require a spoon by adding ice, frozen fruit ( for how to freeze fresh fruit) and/or frozen unsweetened juice concentrates. Ice makes smoothies not only cold but also thicker.

Making frozen smoothies

In addition to ice (or other liquid that has been frozen into cubes), frozen fruit or frozen juice concentrates, some liquid (milk, yoghurt, juice or nut or fruit milk) is required to make frozen smoothies. This liquid must be added to the jug before the frozen ingredients. Never add ice to the jug and try to process it unless there is some liquid in the bottom. The frozen smoothie recipes are very thick and require a spoon; add more liquid if a thinner drink is desired.

Using ice in frozen smoothies

When adding ice to smoothies, you are actually adding liquid to the drink. If a large quantity of ice is used, the flavour of the smoothie will be diluted. To compensate, reduce the quantity of other liquids. Using undiluted frozen fruit juice concentrates instead of ice is one technique for maintaining flavour intensity while adding that frozen texture.

To facilitate the removal of frozen cubes, let ice-cube trays stand at room temperature for three to five minutes before using. This also makes it easier to chop the cubes.

LIQUID EQUIVALENTS FOR ICE

1 ice cube = approximately 1½ tbsp liquid

6 ice cubes = approximately ½ cup liquid

Add flavour, thicken and chill

Flavoured ice cubes For a concentrated taste, substitute flavoured ice cubes for regular ice cubes in smoothie recipes. Make flavoured ice cubes by freezing juice, herbal teas, strong coffee, leftover smoothie mixtures, soy milk, nut or fruit milks, or yoghurt in ice-cube trays.

Frozen yoghurt cubes Drain and discard liquid from a 500 g container of plain yoghurt. Spoon into ice-cube trays and freeze. Use in smoothies where frozen yoghurt is called for. Use six frozen yoghurt cubes to replace one scoop or ½ cup frozen yoghurt.

Frozen milk cubes Plain or chocolate milk can be frozen in ice-cube trays to replace ice cream in milk-shake recipes. Use six frozen milk cubes to replace one scoop or ½ cup ice cream. To reduce the amount of fat in the drink, use low-fat or skim milk.

Frozen fruit juice concentrates Frozen unsweetened fruit juice concentrates can be added straight from the can when making frozen smoothies. Run the container under hot water and soften just enough so that the contents can be squeezed directly into the blender jug. When only half a can is required, squeeze the remaining half into a resealable plastic freezer bag, label and refreeze immediately.

Blender ice cream, frozen yoghurt and sorbet

The recipes for blender ice cream, frozen yoghurt and sorbet may be used wherever similarly flavoured ice cream, frozen yoghurt or sorbet are called for in smoothie recipes. The blender ice creams and frozen yoghurts are very soft and should really be called “ice milks” because most of them do not contain cream. Although cream may be used instead of milk, it is higher in fat. If a more-solid result is desired, freeze the blended mixture in a metal loaf pan for one to two hours. Due to their low sugar content, these frozen mixtures will freeze rock-solid if left in the freezer for longer, so plan to use them within two hours. With a stock of skim and chocolate milk cubes in the freezer, ice cream and frozen yoghurt is quick and easy to make. In addition, these treats have the following benefits over their commercial equivalents:

• lower sugar content;

• all natural ingredients;

• no chemical additives or preservatives; and

• little (or very low) fat, without the gums and other additives used in commercial low-fat frozen desserts.

Adding a large number of ice cubes to smoothies

With an Ice Crush setting:

If using more than five ice cubes in one recipe, add half of the ice cubes and all the other ingredients to the blender jug. Process on Ice Crush or Chop for 30 seconds, then add remaining ice cubes and process on Ice Crush or Chop for 30 seconds more or just until smooth.

Without an Ice Crush setting:

When making frozen drinks that require more than five ice cubes in a blender without an Ice Crush setting, the ice cubes must be crushed before you add them to the blender. Place cubes in a resealable plastic freezer bag, remove excess air, seal and place on a cutting board. Smash the cubes with a rolling pin or frying pan until the pieces are the size of quarters. Measure, add to the ingredients in the blender jug and blend for 10 seconds on Medium (or Low if you have a two-speed blender). Stop the motor, stir, replace the lid and blend for 10 seconds more. Repeat these steps until the ice is blended into the drink.

MAKING ICE CREAM, FROZEN YOGHURT AND SORBET IN THE BLENDER

When making blender ice cream, frozen yoghurt or sorbet, chill any liquid that you

will be adding and keep frozen fruit or concentrates in the freezer until you are ready to use them. Allow ice or other frozen cubes to soften slightly at room temperature before adding to the blender. Add liquid ingredients to the blender jug first, then frozen ingredients and ice. Use the Ice Crush setting or crush

Hot smoothies

General directions

Place required amount of hot liquid in the blender with the other ingredients. Place the lid securely on the jug. Blend on Low for 30 seconds. With blender still running, add the remaining hot liquid gradually through the opening in the centre of the lid. Replace centre cover securely, increase speed to High and process for 30 seconds or until smooth.

Blazing Bullshot

2 cups

hot beef, chicken or vegetable stock, divided

Half to 1

chilli pepper, chopped

2

tomatoes, cored and chopped

1

stalk celery, chopped

1 tbsp

lemon juice

½ tsp

Worcestershire sauce

¼ tsp

garam masala (optional)

In blender, combine 1 cup stock, chilli pepper, tomatoes, celery, lemon juice, Worcestershire sauce, and garam masala (if using). Process as directed above.

SERVES 2 OR 3

Café au Lait

1 cup

scalded skim milk or soy milk, divided

¼ tsp

vanilla

tsp

ground cinnamon

1 cup

hot strong brewed coffee

In blender, combine ½ cup milk, vanilla and cinnamon. Process as directed above. To serve, combine milk mixture and coffee.

SERVES 2

Citrus Toddy

1 cup

boiling water, divided

2 tbsp

liquid honey (or to taste)

Juice of 1 lemon

1

orange, peeled, seeded and chopped

Half

grapefruit, peeled, seeded and chopped

1

piece (1 cm) gingerroot, peeled and chopped

1 tsp

dried elderflowers (optional)

In blender, combine ½ cup boiling water, honey, lemon juice, orange, grapefruit, ginger, and elderflowers (if using). Process as directed at right.

SERVES 2 OR 3

TIP

This makes a thick drink. For a thinner result, use the juice of the orange and the juice of one whole grapefruit instead of the whole fruit.

Hot Chai

2 cups

skim milk or soy milk

1

green or black tea bag (or 2 tsp loose tea)

1

piece (1 cm)

candied ginger, chopped

¼ tsp

ground cinnamon

3

black peppercorns

1

whole clove

tsp

ground cardamom (optional)

2 tbsp

liquid honey (or to taste)

1. In a medium saucepan over medium heat, bring milk, tea, ginger, cinnamon, peppercorns, clove, and cardamom (if using), just to a simmer. Remove from heat; strain and discard tea bags and herbs.

2. In blender, combine half of the milk mixture with the honey. Process as directed at right.

SERVES 2

Hot Chocolate

2 cups

scalded milk or table (18%) cream , divided

1 tbsp

unsweetened cocoa powder or carob powder

1 tbsp

granulated sugar

1 oz

bittersweet chocolate, chopped

¼ tsp

vanilla

In blender, combine 1 cup scalded milk, cocoa powder, sugar, chopped chocolate and vanilla. Process as directed at right.

SERVES 2

General directions Place required amount of hot liquid in the blender with the other ingredients. Place the lid securely on the jug. Blend on Low for 30 seconds. With blender still running, add the remaining hot liquid gradually through the opening in the centre of the lid. Replace centre cover securely, increase speed to High and process for 30 seconds or until smooth.

Apple Cider

1 cup

apple cider or apple juice

2 tbsp

liquid honey (or to taste)

1

piece (1 cm) candied ginger, chopped

tsp

ground cinnamon

tsp

ground cloves

Pinch

ground nutmeg

1

apple, peeled, cored and chopped

1 tsp

apple cider vinegar

1. In a medium saucepan over medium heat, bring apple cider, honey, ginger, cinnamon, cloves and nutmeg just to a boil.

2. In blender, combine half of the cider mixture, the apple and cider vinegar. Process as directed at right.

SERVES 2

Hot Spiced Pear

¾ cup

pear nectar or apple cider

1 tsp

balsamic vinegar

¼ tsp

ground nutmeg

Pinch

ground cloves

3

pears, peeled, cored and chopped

2 tbsp

raisins

1. In a medium saucepan over medium heat, bring pear nectar, vinegar, nutmeg and cloves just to a boil.

2. In blender, combine half of the pear nectar mixture, the pears and raisins. Process as directed at least.

SERVES 1

General directions Place required amount of hot liquid in the blender with the other ingredients. Place the lid securely on the jug. Blend on Low for 30 seconds. With blender still running, add the remaining hot liquid gradually through the opening in the centre of the lid. Replace centre cover securely, increase speed to High and process for 30 seconds or until smooth.

Mexican Hot Hot Chocolate

1 cup

scalded milk , divided

2 tbsp

liquid honey (or to taste)

1 tbsp

chopped bittersweet chocolate

1 tsp

chopped candied ginger

¼ tsp

vanilla

tsp

ground cinnamon

tsp

hot pepper flakes or cayenne pepper

In blender, combine ½ cup scalded milk, honey, chocolate, ginger, vanilla, cinnamon and hot pepper flakes. Process as directed at left.

SERVES 1

Wassail

4

apples

¼ cup

raisins

4 tsp

butter

¼ cup

liquid honey

2 cups

apple cider or apple juice

½ tsp

ground cinnamon, divided

¼ tsp

ground allspice, divided

¼ tsp

ground cloves, divided

4

sticks (each 5 cm long) cinnamon

1. Using a melon baller or teaspoon, core apples from tops, making a cavity but leaving bottoms intact. Place, hollow side up, on prepared baking sheet. Stuff each apple with one-quarter each of the raisins and butter. Drizzle each with one-quarter of the honey. Bake in preheated oven for 30 minutes or until tender. Let cool. Remove and discard skins.

2. Meanwhile, in a saucepan over medium-high heat, bring cider to a simmer. Reduce heat to low and keep cider warm.

3. In blender, combine 1 cup cider, 1.4 tsp cinnamon and 1.8 tsp each allspice and cloves. Blend on Low for 30 seconds. Stop blender and add 2 of the baked apples. Cover with lid and blend for 1 minute more. Gradually (if possible) increase speed to High and blend for 30 seconds more or until smooth. Pour into 2 warmed heatproof mugs and garnish each with 1 cinnamon stick. Repeat with remaining hot cider, cinnamon, allspice, cloves, baked apples and cinnamon sticks.

SERVES 4 • PREHEAT OVEN TO 375F (190C) RIMMED BAKING SHEET, LIGHTLY GREASED

Frozen smoothies

General directions

Always place the lid securely on the blender before processing. If the recipe contains more than five ice cubes, follow the instructions, according to whether you have an Ice Crush setting. If the recipe does not contain more than five ice cubes, blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for an additional 30 seconds or until smooth.

Chocolate Cherry Chiller

1 cup

chocolate milk

1 cup

frozen pitted cherries

½ cup

chocolate frozen yoghurt (see recipe )

In blender, combine chocolate milk, cherries and frozen yoghurt. Process as directed until smooth.

SERVES 2

TIP

You can substitute 6 frozen chocolate milk cubes for the frozen yoghurt in this smoothie.

Frozen Lemonade

¼ cup

frozen lemonade concentrate

2

lemons, peeled, seeded and chopped

6

ice cubes, divided and crushed, if necessary

3 tbsp

liquid honey (or to taste)

In blender, combine lemonade concentrate, lemons, 3 ice cubes and honey. Process as directed until smooth. Serve immediately with a spoon.

SERVES 1

TIP

Make frozen limeade by using frozen limeade concentrate and limes instead of lemons.

Frozen Mint Julep

½ cup

chilled brewed green or black tea

½ cup

frozen pineapple juice concentrate

1 tsp

grated lemon zest

1 tbsp

lemon juice

1 tsp

chopped candied ginger

1 tbsp

granulated sugar (or to taste)

1 tbsp

chopped fresh peppermint leaves

6

ice cubes, divided and crushed if necessary

In blender, combine tea, pineapple juice concentrate, lemon zest and juice, ginger, sugar, peppermint and 3 ice cubes. Process as directed. Serve immediately with a spoon.

SERVES 2

Gingered Lemonade

¾cup

lemon juice

8

ice cubes, divided and crushed if necessary

1 tbsp

chopped candied ginger

2 tbsp

granulated sugar (or to taste)

1 cup

sparkling mineral water or soda water

In blender, combine lemon juice, 4 ice cubes, ginger and sugar. Process as directed until smooth. Divide among glasses; divide mineral water evenly among glasses. Stir to combine.

SERVES 2 OR 3

Golden Nectar Glacé

¾ cup

peach nectar

¼ cup

frozen orange juice concentrate

4

ice cubes

Quarter

cantaloupe, peeled, seeded and chopped

In blender, combine peach nectar, orange juice concentrate, ice and cantaloupe. Process as directed until smooth. Serve immediately with a spoon.

SERVES 1 OR 2

General directions Always place the lid securely on the blender before processing. If the recipe contains more then five ice cubes, follow the instructions , according to whether you have an Ice Crush setting. If the recipe does not contain more than five ice cubes, blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for an additional 30 seconds or until smooth.

Grapefruit Rosemary Granita

½ cup

grapefruit juice

3

ice cubes

2 cups

lemon sorbet

½ tsp

chopped fresh rosemary leaves

In blender, combine grapefruit juice, ice, sorbet and rosemary. Process as directed until smooth. Serve immediately with a spoon.

SERVES 2

Iced Citrus Tea

1

lemon

1

orange

4 cups (1 L)

boiling water

3

black or green tea bags

2

whole cloves

1

stick (5 cm long) cinnamon

¼ cup

liquid honey (or to taste)

16

ice cubes, divided and crushed, if necessary

6

slices orange or lemon

1. Peel lemon and orange; remove and discard bitter pith. Chop peel and set aside. Chop pulp and set aside separately.

2. In a large teapot, pour boiling water over chopped lemon and orange rinds, tea bags, cloves and cinnamon. Cover and steep for 5 minutes. Strain, discarding rind and spices. Chill tea.

3. In blender, combine half each of the tea, lemon and orange pulp, honey and ice. Process as directed until smooth. Pour into 3 glasses; garnish each with 1 lemon or orange slice. Repeat with remaining tea, lemon and orange pulp, honey, ice, and lemon and orange slices.

SERVES 6

Green Tea on Ice

1 cup

boiling water

1 tbsp

green or chai tea leaves

2 tbsp

liquid honey (or to taste)

¼ tsp

ground cinnamon or garam masala

6

ice cubes, divided and crushed, if necessary

1. In a small teapot, pour boiling water over tea, honey and cinnamon. Cover and steep for 10 minutes. Strain, discarding leaves. Let cool. Chill in refrigerator if time allows.

2. In blender, combine cooled tea and 3 ice cubes. Process as directed until smooth. Serve immediately with a spoon.

SERVES 1 OR 2

Iced Vanilla Custard

1 cup

milk

1

piece (5 cm long) vanilla bean (or ½ tsp vanilla)

1 tbsp

granulated sugar

2

egg yolks

1 cup

vanilla-flavoured frozen yoghurt or ice cream

1. In a small saucepan over medium heat, heat milk, vanilla bean and sugar until small bubbles form around the edge of the pan. Meanwhile, in a medium bowl, beat egg yolks until pale and thickened.

2. Gradually whisk half of the hot milk mixture into egg yolks. Whisk egg mixture back into saucepan. Reduce heat to low and cook, stirring constantly, for 5 to 7 minutes or until custard is thick enough to coat the back of a spoon. Do not let custard boil. Strain into a small bowl. Place plastic wrap directly on surface and let cool. Chill in refrigerator if time allows.

3. In blender, combine cooled custard and frozen yoghurt. Process as directed until smooth. Serve immediately with a spoon.

SERVES 1 OR 2

TIP

You can substitute 10 crushed frozen skim milk cubes for the frozen yoghurt.

Lemon Mint Iced Tea

2 cups

chilled strong brewed tea

6

ice cubes, divided and crushed, if necessary

¼ cup

lemon juice

3 tbsp

liquid honey (or to taste)

1 tbsp

chopped fresh peppermint leaves

In blender, combine tea, 3 ice cubes, lemon juice, honey and peppermint. Process as directed until smooth. Serve immediately with a spoon.

SERVES 2

Lemon Peach Granita

1 cup

orange juice

1 cup

frozen sliced peaches

1 tbsp

chopped fresh lemon verbena leaves (optional)

1 tbsp

liquid honey (or to taste)

4

ice cubes

In blender, combine orange juice, peaches, lemon verbena (if using), honey and ice. Process as directed until smooth. Serve immediately with a spoon.

SERVES 1 OR 2

General directions Always place the lid securely on the blender before processing. If the recipe contains more then five ice cubes, follow the instructions , according to whether you have an Ice Crush setting. If the recipe does not contain more than five ice cubes, blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for an additional 30 seconds or until smooth.

Mochaccino

½ cup

chilled espresso or strong coffee

cup

half-and-half (10%) cream or evaporated milk

3

chocolate-covered coffee beans

1 tbsp

unsweetened cocoa powder or carob powder

tsp

ground cinnamon

6

frozen skim milk cubes, divided and crushed, if necessary

In blender, combine espresso, cream, coffee beans, cocoa powder, cinnamon and 3 skim milk cubes. Process as directed until smooth. Serve immediately with a spoon.

SERVES 1

Mocha Mint

½ cup

chilled espresso or very strong coffee

¼ cup

evaporated partly skimmed milk

1 tbsp

chopped fresh peppermint leaves

1 tbsp

unsweetened cocoa powder or carob powder

1 tbsp

liquid honey (or to taste)

tsp

ground cinnamon

6

frozen chocolate milk cubes, divided and crushed, if necessary

In blender, combine espresso, evaporated milk, peppermint, cocoa powder, honey, cinnamon and 3 chocolate milk cubes. Process as directed until smooth. Serve immediately with a spoon.

SERVES 1

General directions Always place the lid securely on the blender before processing. If the recipe contains more then five ice cubes, follow the instructions , according to whether you have an Ice Crush setting. If the recipe does not contain more than five ice cubes, blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for an additional 30 seconds or until smooth.

Orange Lavender Ice

½ cup

frozen orange juice concentrate

1

orange, peeled, seeded and chopped

1 tsp

chopped fresh lavender leaves and/or flowers

1 tsp

balsamic vinegar

6

ice cubes, divided and crushed, if necessary

In blender, combine orange juice concentrate, chopped orange, lavender, vinegar and 3 ice cubes. Process as directed until smooth. Serve immediately with a spoon.

SERVES 1

Papaya Citrus Lassi

½ cup

orange juice

3 tbsp

lemon juice

2 cups

lemon sorbet

Half

papaya, peeled, seeded and chopped

6

frozen yoghurt cubes, divided and crushed, if necessary

In blender, combine orange juice, lemon juice, sorbet, papaya and 3 yoghurt cubes. Process as directed until smooth.

SERVES 2

Peach Granita

1 cup

cranberry juice

4

ice cubes

1 cup

frozen sliced peaches

In blender, combine cranberry juice, ice cubes and peaches. Process as directed until smooth. Serve immediately with a spoon.

SERVES 1

Pineapple Daiquiri

cup

frozen pineapple juice concentrate

2

wedges pineapple, peeled and chopped

2 tbsp

lemon juice

4

ice cubes

In blender, combine pineapple juice concentrate, chopped pineapple, lemon juice and ice cubes. Process as directed until smooth. Serve immediately with a spoon.

SERVES 1

Pink Lemonade

½ cup

orange or cranberry juice

½ cup

lemon juice

6

ice cubes, divided and crushed, if necessary

2 cups

chopped seeded peeled watermelon, divided

2 tsp

chopped candied ginger (optional)

1 tbsp

liquid honey (or to taste)

1. In blender, combine orange juice, lemon juice, 3 ice cubes, 1 cup watermelon, and ginger (if using). Cover with lid and blend on Low for 1 minute.

2. Stop blender. Add remaining watermelon and ice. Replace lid and process as directed until smooth. Sweeten with honey.

SERVES 4

TIP

Double the amount of ice if you want a thicker drink.

Raspberry Flip

cup

raspberry juice

2 tbsp

lemon juice

1 cup

frozen raspberries

2 tbsp

sugar (or to taste)

6

ice cubes, divide and crushed, if necessary

In blender, combine raspberry juice, lemon juice, raspberries, sugar and 3 ice cubes. Process as directed until smooth. Serve immediately with a spoon.

SERVES 1

Strawberry Daiquiri

cup

frozen lemonade or limeade concentrate

6

strawberries (hulled and halved if fresh)

4

ice cubes

In blender, combine lemonade concentrate, strawberries and ice. Process as directed until smooth. Serve immediately with a spoon.

SERVES 1

General directions Always place the lid securely on the blender before processing. If the recipe contains more then five ice cubes, follow the instructions , according to whether you have an Ice Crush setting. If the recipe does not contain more than five ice cubes, blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for an additional 30 seconds or until smooth.

Triple Chocolate Snowstorm

1 cup

chocolate milk

1 tbsp

unsweetened cocoa powder or carob powder

1 tbsp

liquid honey

1 cup

chocolate frozen yoghurt or ice cream (see recipes)

In blender, combine chocolate milk, cocoa powder, honey and frozen yoghurt. Process as directed until smooth. Serve immediately with a spoon.

SERVES 1 OR 2

Blender ice cream, frozen yoghurt and sorbet

General directions

Always place the lid securely on the blender before processing. If the recipe contains more than five ice cubes, follow the instructions, according to whether you have an Ice Crush setting. If the recipe does not contain more than five ice cubes, blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for an additional 30 seconds or until smooth.

Almond Banana Ice Cream

¾ cup

Almond Milk (recipe) or milk

2 tbsp

granulated sugar

1

frozen ripe banana, peeled and chopped

½ tsp

almond extract

8 to10

frozen skim milk cubes, divided and crushed, if necessary

In blender, combine almond milk, sugar, banana, almond extract and skim milk cubes. Process as directed until smooth. Use immediately or pour into a metal loaf pan and freeze for up to 2 hours.

SERVES 2

Chocolate Ice Cream

½ cup

Date Milk (recipe) or chocolate milk

2 tbsp

granulated sugar

2 tbsp

unsweetened cocoa powder or carob powder

12

frozen skim milk cubes, divided and crushed, if necessary

In blender, combine date milk, sugar, cocoa powder and 6 skim milk cubes. Process as directed until smooth. Use immediately or pour into a metal loaf pan and freeze for up to 2 hours.

SERVES 1 OR 2

Coffee Ice Cream

½ cup

Coconut Carob Milk (recipe)

2 tbsp

granulated sugar

6

frozen espresso cubes, divided and crushed, if necessary

3

frozen chocolate milk cubes

In blender, combine coconut carob milk, sugar, and espresso and chocolate milk cubes. Process as directed until smooth. Use immediately or pour into a metal loaf pan and freeze for up to 2 hours.

SERVES 1

Strawberry Ice Cream

¾ cup

Apricot Milk (recipe) or evaporated milk

6

frozen strawberries

2 tbsp

sugar (or to taste)

6

frozen milk cubes , divided and crushed, if necessary

In blender, combine apricot milk, strawberries, sugar and 3 milk cubes. Process as directed until smooth. Use immediately or pour into a metal loaf pan and freeze for up to 2 hours.

SERVES 2

Vanilla Ice Cream

¾ cup

evaporated partly skimmed milk

3 tbsp

granulated sugar

½ tsp

vanilla

10

frozen skim milk cubes, divided and crushed, if necessary

In blender, combine evaporated milk, sugar, vanilla and 6 skim milk cubes. Process as directed until smooth. Use immediately or pour into a metal loaf pan and freeze for up to 2 hours.

SERVES 2

General directions Always place the lid securely on the blender before processing. If the recipe contains more then five ice cubes, follow the instructions , according to whether you have an Ice Crush setting. If the recipe does not contain more than five ice cubes, blend on Low for 30 seconds. Gradually (if possible) increase speed to High and blend for an additional 30 seconds more or until smooth.

Chocolate Frozen Yoghurt

½ cup

plain yoghurt

1 tbsp

unsweetened cocoa powder or carob powder

2 tbsp

sugar (or to taste)

12

frozen chocolate milk cubes, divided and crushed, if necessary

In blender, combine yoghurt, cocoa powder, sugar and 6 chocolate milk cubes. Process as directed until smooth. Use immediately or pour into a metal loaf pan and freeze for up to 2 hours.

SERVES 1 OR 2

Fruit Yoghurt Slush

¾cup

plain yoghurt

¼ cup

evaporated partly skimmed milk

12

frozen strawberries

2 tbsp

sugar (or to taste)

6

frozen skim milk cubes, divided and crushed, if necessary

In blender, combine yoghurt, evaporated milk, strawberries, sugar and skim milk cubes. Process as directed until smooth. Use immediately or pour into a metal loaf pan and freeze for up to 2 hours.

SERVES 2

TIP

Use frozen peaches, mangoes, apricots, cherries, raspberries, blueberries or other sweet berries instead of strawberries in this slush. For a change, try it without sugar — it’s tart but tasty.

Citrus Sorbet

1

lemon

¼cup

orange juice

cup

sugar (or to taste)

12

ice cubes, divided and crushed, if necessary

1. Grate 1 tsp zest from lemon. Peel and seed lemon; chop lemon pulp.

2. In blender, combine lemon zest and pulp, orange juice, sugar and 6 ice cubes. Process as directed until smooth. Spoon into chilled glasses or cups.

SERVES 2

TIP

You can substitute a lime or an orange for the lemon. Or use the juice of one fruit in place of the whole fruit if desired.

Endnotes

Glossary

Adaptogen: A substance that builds resistance to stress by balancing the functions of the glands and immune response, thus strengthening the immune system, nervous system and glandular system. Adaptogens promote overall vitality. Examples: Astragalus and ginseng.

Allylic sulfides: See Organosulfides.

Alterative: A substance that gradually changes a condition by restoring health.

Amino acid: See Protein.

Analgesic: A substance that relieves pain by acting as a nervine, antiseptic or counterirritant. Examples: German chamomile, meadowsweet and nutmeg.

Anodyne: A substance that relieves pain. Example: Clove.

Anthocyanins: See Phenolic compounds.

Antibiotic: Meaning “against life”, an antibiotic is a substance that kills infectious agents, including bacteria and fungi, without endangering health. Examples: Garlic, green tea, lavender, sage and thyme.

Anticatarrhal: A substance that reduces the production of mucus. Examples: Garlic and marshmallow.

Anti-inflammatory: A substance that controls or reduces swelling, redness, pain and heat, which are normal bodily reactions to injury or infection. Examples: German chamomile and St. John’s wort.

Antimicrobial: A substance that destroys or inhibits the growth of disease-causing bacteria or other microorganisms.

Antioxidant: A compound that protects cells by preventing polyunsaturated fatty acids (PUFAs) in cell membranes from oxidizing, or breaking down. Antioxidants do this by neutralizing free radicals (see Free radical). Vitamins C and E and beta-carotene are antioxidant nutrients, and foods high in them have antioxidant properties. Examples: Alfalfa, beet greens, dandelion leaf, parsley, garlic, thyme and watercress.

Antipyretic: A substance that reduces fever. Examples: German chamomile, sage and yarrow.

Antiseptic: A substance used to prevent or reduce the growth of disease germs in order to prevent infection. Examples: Cabbage, calendula, clove, garlic, German chamomile, honey, nutmeg, onions, parsley, peppermint, rosemary, salt, thyme, turmeric and vinegar.

Antispasmodic: A substance that relieves muscle spasms or cramps, including colic. Examples: German chamomile, ginger, licorice and peppermint.

Astringent: A drying and contracting substance that reduces secretions from the skin. Examples: Cinnamon, lemons, sage and thyme.

Beta-carotene: The natural colouring agent (carotenoid) that gives fruits and vegetables (such as carrots) their deep orange colour. It converts in the body to vitamin A. Eating foods high in beta-carotene helps prevent cancer, lowers your risk of heart disease, increases immunity, lowers your risk of cataracts and improves mental function. You can get beta-carotene in squash, carrots, yams, sweet potatoes, pumpkins and red peppers.

Betaine: A phytochemical that nourishes and strengthens the liver and gallbladder. It is found in high concentrations in beets.

Boron: A trace mineral that boosts the estrogen level in the blood, boron is also thought to help prevent calcium loss that leads to osteoporosis and to affect the brain’s electrical activity. It is found in legumes, leafy greens and nuts.

Carbohydrates: An important group of plant foods that are composed of carbon, hydrogen and oxygen. A carbohydrate can be a single simple sugar or a combination of simple sugars. The chief sources of carbohydrates in a whole-food diet are grains, vegetables and fruits. Other sources include sugars, natural sweeteners and syrups.

Carminative: A substance that relaxes the stomach muscles and is taken to relieve gas and gripe. Examples: Clove, dill, fennel, garlic, ginger, parsley, peppermint, sage and thyme.

Carotenoid: See Beta-carotene.

Catechins: See Phenolic compounds.

Cathartic: A substance that has a laxative effect. See also Purgative. Examples: Dandelion, licorice and parsley.

Cellulose: See Fibre.

Chlorophyll: Found only in plants, chlorophyll has a unique structure that allows it to enhance the body’s ability to produce hemoglobin, which, in turn, enhances the delivery of oxygen to cells.

Choline: A phytochemical that researchers believe improves mental function, and is therefore helpful for people with Alzheimer’s disease. Good sources of lecithin (which contains choline) are dandelion, fenugreek, ginkgo, sage and stinging nettle.

Cruciferous vegetables: The name given to the Brassica genus of vegetables, which includes broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, bok choy, rutabagas, turnips and mustard greens. The plants in this family were named Cruciferae because their flower petals grow in a cross shape.

Decoction: A solution made by boiling the woody parts of plants (roots, seeds and bark) in water for 10 to 20 minutes.

Demulcent: A soothing substance taken internally to protect damaged tissue. Examples: Barley, cucumbers, figs, honey, marshmallow and fenugreek.

Diaphoretic: A substance that induces sweating. Examples: Cayenne, German chamomile, cinnamon and ginger.

Digestive: A substance that aids digestion.

Diuretic: A substance that increases the flow of urine. These are meant to be used in the short term only. Examples: Cucumbers, burdock (root and leaf), dandelion (leaf and root), fennel seeds, lemons, linden, parsley and pumpkin seeds.

Dysmenorrhea: Menstruation accompanied by cramping pains that may be incapacitating in their intensity.

Elixir: A tonic that invigorates or strengthens the body by stimulating or restoring health.

Ellagic acid: A natural plant phenol (see Phenolic compounds) thought to have powerful anticancer and antiaging properties. It is found in cherries, grapes, strawberries, and other red, orange or yellow fruits; nuts; seeds; garlic; and onions.

Emetic: A substance taken in large doses to induce vomiting to expel poisons. Small quantities of some emetics, such as salt, nutmeg and mustard, are used often in cooking with no ill effects.

Emmenagogue: A substance that promotes healthy menstruation. Examples: Calendula and German chamomile.

Enzymes: The elements found in food that act as the catalysts for chemical reactions within the body, allowing efficient digestion and absorption of food and enabling the metabolic processes that support tissue growth, give you high energy levels and promote good health. Enzymes are destroyed by heat, but using fruits and vegetables raw in smoothies leaves enzymes intact and readily absorbable.

Essential fatty acids (EFAs): Fat is an essential part of a healthy diet — about 20 fatty acids are used by the human body to maintain normal function. Fats are necessary to maintain healthy skin and hair, transport the fat-soluble vitamins (A, D, E and K) and signal the feeling of fullness after meals. The three fatty acids considered the most important, or essential, are omega-6 linoleic, omega-3 linolenic and gamma linolenic acids. Evidence suggests that increasing the proportion of these fatty acids in the diet may increase immunity and reduce the risks of heart disease, high blood pressure and arthritis. The best vegetable source of omega-3 EFAs in the diet is flax seeds. Other sources of EFAs are hemp (seeds and nuts), nuts, seeds, olives, avocados and oily fish.

Expectorant: A substance that relieves mucus congestion caused by colds and flu. Examples: Elder, garlic, ginger, hyssop and thyme.

Fibre: An indigestible carbohydrate. Fibre protects against intestinal problems and bowel disorders. The best sources are raw fruits and vegetables, seeds and whole grains.

Types of fibre include pectin, which reduces the risk of heart disease (by lowering cholesterol) and helps eliminate toxins. It is found mainly in fruits, such as apples, berries and citrus fruits; vegetables; and dried legumes. Cellulose prevents varicose veins, constipation and colitis and plays a role in deflecting colon cancer. Because cellulose is found in the outermost layers of fruits and vegetables, it is important to buy only organic produce and leave the peels on. The hemicellulose in fruits, vegetables and grains aids in weight loss, prevents constipation, lowers the risk of colon cancer and helps remove cancer-forming toxins from the intestinal tract. Lignin, a fibre known to lower cholesterol, prevent gallstone formation and help people with diabetes, is found only in fruits, vegetables and Brazil nuts.

When raw fresh whole fruits or vegetables are used in smoothies, the pulp, or fibre, is still present in the drink and provides all the health benefits listed above.

Flatulence: Release of gas in the stomach and intestine caused by poor digestion. See also Carminative.

Flavonoids: These phytochemicals (e.g., genistein and quercetin) are antioxidants that have been shown to inhibit cholesterol production. They are found in cruciferous vegetables (see Cruciferous vegetables), onions and garlic.

Food combining: A disciplined method of eating foods in a specific order or combination . It is used as a short-term aid to solve digestive problems and, in simple terms, requires eating fruit alone and never with meals. At mealtime, protein foods are combined with nonstarchy vegetables (leafy greens, asparagus, broccoli, cabbage, celery, cucumbers, onions, peppers, sea herbs, tomatoes and zucchini) only. Grains are also eaten separately and are combined with nonstarchy vegetables. Health conditions that may benefit from food combining are food allergies and intolerances, indigestion, irritable bowel syndrome, flatulence, fatigue and peptic ulcer.

Free radical: A highly unstable compound that attacks cell membranes and causes cell breakdown, aging and a predisposition to some diseases. Free radicals come from the environment as a result of exposure to radiation, ultraviolet (UV) light, smoke, ozone and certain medications. Free radicals are also formed in the body by enzymes and during the conversion of food to energy. See also Antioxidant.

Glutamic acid: A naturally occurring substance that acts as a flavour enhancer. It is found in mushrooms and tomatoes.

Hemicellulose: See Fibre.

Hypotensive: A substance that lowers blood pressure. Examples: Garlic, hawthorn, linden flower and yarrow.

Indole: A phytochemical found in cruciferous vegetables (see Cruciferous vegetables) that may help prevent cancer by detoxifying carcinogens.

Isoflavone: A phytoestrogen, or the plant version of the human hormone estrogen, that is found in nuts, soybeans and legumes. Isoflavones help prevent several types of cancer — including pancreatic, colon, breast and prostate cancers — by preserving vitamin C in the body and acting as antioxidants.

Lactose intolerance: Deficiency of the enzyme lactase, which breaks down lactose, the sugar in both cow’s and human milk. If you don’t have sufficient lactase, milk sugar will ferment in the large intestine, causing bloating, diarrhoea, abdominal pain and gas.

Laxative: A substance that stimulates bowel movements. Laxatives are meant to be used in the short term only. Examples: Dandelion root, licorice root, prunes, rhubarb and yellow dock.

Lignin: See Fibre.

Limonene: A type of limonoid (see Limonoid, below) thought to assist in detoxifying the liver and preventing cancer. It is found in lemons, limes, grapefruit and tangerines.

Limonoid: A subclass of terpenes (see Terpene) found in citrus fruit rinds.

Lutein: A carotenoid (see Carotenoid) found in beet greens; collard greens; mustard greens; and other red, orange and yellow vegetables.

Lycopene: An antioxidant carotenoid (see Beta-carotene) that’s relatively rare in food. High levels are found, however, in tomatoes, pink grapefruit and watermelon. Lycopene is thought to reduce the effects of aging by maintaining physical and mental function and to reduce the risk of some forms of cancer.

Macrobiotic diet: Eating whole food that is seasonal and produced locally.

Metabolism: The rate at which the body produces energy (or burns calories). It is measured by the amount of heat produced by the body, at rest or engaged in various activities, while maintaining its normal temperature.

Milk allergy: Many individuals, especially babies and young children, have allergic reactions to the protein in cow’s milk, which causes wheezing, eczema, rashes, mucus buildup and asthma-like symptoms.

Mucilage: A thick, sticky, glue-like substance found in high concentrations in some herbs, which contains and helps spread the active ingredients of those herbs while soothing inflamed surfaces. Examples: Marshmallow and slippery elm.

Nervine: A substance that eases anxiety and stress and nourishes the nerves by strengthening nerve fibres. Examples: German chamomile, lemon balm, oats, skullcap, St. John’s wort, thyme and valerian.

Nonreactive cooking utensils: The acids in foods can react with certain materials and promote the oxidation of some nutrients, as well as discolour the materials themselves. Nonreactive materials suitable for brewing teas are glass, enameled cast iron or enameled stainless steel. While cast-iron pans are recommended for cooking (a meal cooked in unglazed cast iron can provide 20% of the recommended daily intake of iron), and stainless steel is a nonreactive cooking material, neither is recommended for brewing or steeping teas.

Organosulfides: Compounds that have been shown to reduce blood pressure, lower cholesterol levels and reduce blood clotting. Examples: Garlic and onions.

Pectin: See Fibre.

Phenolic compounds: Found in red wine, phenolic compounds, including catechins, anthocyanins, ellagic acid and tannins, can prevent the oxidation of “bad” low-density lipoprotein (LDL) cholesterol, thus reducing the risk of heart disease.

Phytochemicals: Chemicals that come from plants. Phyto, from the Greek, means “to bring forth” and is used as a prefix to mean “from a plant.”

Protein: The building block of body tissues. Protein is necessary for healthy growth, cell repair, reproduction and protection against infection. Protein consists of 22 parts called amino acids. Eight of the 22 amino acids in protein are especially important because they can not be manufactured by the body. Those eight are called essential amino acids.

A food that contains all eight essential amino acids is said to be a complete protein. Protein from animal products — meat, fish, poultry and dairy products — is complete. The only accepted plant sources of complete protein are soybeans and soy products, but research is establishing new theories that the protein content of legumes may be complete enough to replace animal protein.

A food that contains some, but not all, eight essential amino acids is called an incomplete protein. Nuts, seeds, legumes, cereals and grains are plant products that provide incomplete proteins. If your meals include foods from two complementary incomplete protein sources, your body will combine the incomplete proteins in the right proportions to make a complete protein. For example, many cultures have a tradition of using legumes and whole grains together in dishes. Scientifically, this combination provides a good amino-acid (complete protein) balance in the diet, because legumes are low in methionine but high in lysine, and whole grains are high in methionine but low in lysine. When eaten together, the body combines them to make complete proteins. Nuts and seeds must be paired with dairy or soy proteins in order to provide complete proteins.

Purgative: A substance that promotes bowel movements and increased intestinal peristalsis. Example: Yellow dock.

Quercetin: See Flavonoid.

Resveratrol: A fungicide that occurs naturally in grapes and has been linked to the prevention of clogged arteries by lowering blood cholesterol levels. Resveratrol is found in red wine and, to a lesser extent, in purple grape juice.

Rhizome: An underground stem that is usually thick and fleshy. Examples: Ginger and turmeric.

Rubefacient: A substance that, when applied to the skin, stimulates circulation in that area, bringing a good supply of blood to the skin and increasing heat in the tissue. Examples: Cayenne; garlic; ginger; mustard seeds; and oils of rosemary, peppermint and thyme.

Sedative: A substance that has a powerful quieting effect on the nervous system that relieves tension and induces sleep. Examples: German chamomile, lettuce, linden, lavender and valerian.

Stimulant: A substance that focuses the mind and increases activity. Examples: Basil, cayenne, cinnamon, peppermint and rosemary.

Tannin: A chemical constituent in herbs that causes astringency (see Astringent) and helps stanch internal bleeding. See also Phenolic compounds. Examples: Coffee, tea and witch hazel.

Terpene: A class of phytochemicals found in a wide variety of fruits, vegetables and herbs that are potent antioxidants. Ginkgo biloba is a good source of some terpenes. Limonoids (see Limonoid), which are found in citrus fruit rinds, are a subclass of terpenes.

Tincture: A liquid herbal extract made by soaking an herb in alcohol and pure water to extract the plant’s active components. Some herbalists maintain that tinctures are the most effective way to take herbs, because they contain a wide range of the plant’s chemical constituents and are easily absorbed.

Tisane: The “official” term used for a solution made by steeping fresh or dried herbs in boiling water. The term is interchangeable with the word tea when herbs are used.

Tonic: An infusion of herbs that tones or strengthens the system. Often tonics act as alteratives (see Alterative). Taken either hot or cold, tonics purify the blood and are nutritive. Tonic herbs support the body’s systems in maintaining health. Examples: Alfalfa, astragalus, dandelion (root and leaf) and ginseng.

Vasodilator: A substance that relaxes blood vessels, increasing circulation to the arms, hands, legs, feet and brain. Examples: Peppermint and sage.

Volatile oil: Essential component found in the aerial parts of an herb. Often extracted to make essential oils, volatile oils are antiseptic and very effective at stimulating the body parts to which they are applied.

Wildcrafting: The practise of gathering herbs from the wild. Many plants today are endangered because of excessive wildcrafting. To avoid contributing to this problem, buy herbs that are organically cultivated.

Resources

Bibliography

Bartram, Thomas, Bartram’s Encyclopedia of Herbal Medicine (Dorset, England: Grace Publishers, 1995), ISBN 0-9515984-1-4.

Brill, Steve, with Evelyn Dean, Identifying and Harvesting Edible and Medicinal Plants (New York: Hearst Books, 1994), ISBN 0-688-11425-3.

Carper, Jean, Food: Your Miracle Medicine (New York: HarperCollins Publishers, Inc. 1993), ISBN 0-06-018321-7.

Crocker, Pat, The Healing Herbs Cookbook (Toronto: Robert Rose, 1996), ISBN 0-7788-0004-0.

Crocker, Pat, and Susan Eagles, The Juice Boost (Melbourne: Hardie Grant, 2004), ISBN 1-74066-196-6.

Duke, James, Ph.D., The Green Pharmacy (Emmaus, PA: Rodale Press, 1997), ISBN 0-312-96648-2.

Foster, Stephen, and James A. Duke, A Field Guide to Medicinal Plants (New York: Houghton-Mifflin Company, 1990), ISBN 0-395-46722-5.

Gerras, Charles (editor), Rodale’s Basic Natural Foods Cookbook (Emmaus, PA: Rodale Press, 1984) ISBN 0-87857-469-7.

Heatherley, Ana Nez, Healing Plants: A Medicinal Guide to Native North American Plants and Herbs (Toronto: HarperCollins Publishers, Inc., 1998) ISBN 0-00-638617-2.

Hoffman, David, The New Holistic Herbal (Rockport, MA: Element, Inc., 1992), ISBN 1-85230-193-7.

Lad, Vasant, The Complete Book of Ayurvedic Home Remedies (New York: Three Rivers Press, 1998), ISBN 0-609-80286-0.

McIntyre, Anne, The Complete Woman’s Herbal (New York: Henry Holt and Company, 1995), ISBN 0-8050-3537-0.

Mortimer, Denise, Nutritional Healing (Boston: Element Books, Inc., 1998), ISBN 1-86204-176-8.

Murray, Michael, N.D., and Joseph Pizzorno, N.D., Encyclopedia of Natural Medicine (Rocklin, CA: Prima Publishing, 1991), ISBN 1-55958-091-7.

Pitchford, Paul, Healing with Whole Foods: Oriental Traditions and Modern Nutrition (Berkeley, CA: North Atlantic Books, 1993), ISBN 0-938190-64-4.

Turner, Lisa, Meals that Heal (Rochester, VT: Healing Arts Press, 1996), ISBN 0-89281-625-2.

Weed, Susun, Healing Wise (Woodstock, NY: Ash Tree Publishing, 1989), ISBN 0-9614620-2-7.

Werbach, Melvyn, M.D., Nutritional Influences on Illness (Tarzana, CA: Third Line Press, 1996), ISBN 0-9618550-5-3.

Herb and organic associations, organisations and agencies

Organic Herb Growers of Australia

PO Box 6171

South Lismore, NSW 2480

Australia

Tel: (02) 6622 0100

Fax: (02) 6622 0900

Email: herbs@om.com.au

Organic Retailers & Growers Association of Australia (ORGAA)

PO Box 12852 A'Beckett St Post Office

Melbourne VIC 3000

Australia

Tel: 1800 356 299

Fax: (03) 9737 9499

Organic Federation of Australia (OFA)

452 Lygon St

East Brunswick, VIC 3057

Tel: (03) 9386 6600

Fax: (03) 9384 1322

Email: ofa@netspace.net.au

Related consumer web sites

www.australianorganic.com.au

The BFA is Australia’s largest representative organic body.

www.organicdownunder.com

Organic Gardening Down Under offers a vast amount of information on organic gardening and links to other useful sites.

www.organicherbs.org

The Organic Herb Growers of Australia Inc represent 500 certified growers of herbs, fruit and vegetables, and their website offers a database to growers of herbs, the organic standards, classifieds and lots of other information

www.penguin.tco.asn.au/organic.htm

The home page of the Organic Growing Centre of The Organic Gardening and Farming Society of Tasmania Inc (OGFS).

www.netspeed.com.au/cogs/cogs.htm

Canberra Organic Growers have an immense web site with hundreds of links on everything from organic gardening, certification, listings of industry bodies to information on Genetically Modified foods.

Appendix A

Food allergies

CERTAIN FOODS CAN TRIGGER OR AGGRAVATE CONDITIONS SUCH AS asthma, chronic fatigue syndrome, depression, chronic digestive problems, eczema, headaches, hives, irritable bowel syndrome, migraines, rheumatoid arthritis and ulcerative colitis in adults, and ear infections and epilepsy in children.

Symptoms of food allergies and intolerances can include chronic infections or inflammations, diarrhoea, fatigue, anxiety, depression, joint pain, skin rashes, dark circles or puffiness under the eyes, itchy nose or throat, water retention and swollen glands.

In the classic allergic reaction, a trigger (such as nuts) is mistakenly identified as an “enemy” by the immune system, which sets out to get rid of the offending toxin.

Food intolerances or sensitivities differ from “classic” allergies in that reactions do not happen immediately. As a result, allergy tests often cannot detect food intolerances. If you suspect that a food may be causing a chronic problem, the most effective method of identifying the culprit is to use an elimination diet.

Factors in food allergies include digestive system problems and lowered immune system function. While eliminating suspected foods from the diet, work to improve immunity (see Immune Deficiency) and digestion (see Indigestion). A key factor in digestion is liver function (see Liver Problems). Regular daily exercise and stress-reduction activities, such as meditation and yoga, improve immunity.

The most common foods that provoke chronic conditions are dairy products, wheat, corn, caffeine, yeast and citrus fruits. Other common food problems occur with processed and refined foods, artificial food additives and preservatives, eggs, strawberries, pork, tomatoes, peanuts and chocolate. In irritable bowel syndrome, potatoes and onions are also common triggers. Dairy products are the most common trigger for children’s chronic ear infections.

Foods that are especially helpful in reducing allergic reactions are:

• antioxidant fruits and vegetables;

• yoghurt with active bacterial cultures, which reestablish helpful digestive bacteria;

• flavonoids in the skins of fruits and vegetables;

• essential fatty acids in oily fish (herring, salmon, sardines, mackerel), fish oils, flax seeds and evening primrose oil, which are anti-inflammatory and reduce the severity of allergies; and

• foods that contain vitamin C (broccoli, lemon juice and rose-hip tea are sources that are unlikely to cause allergic reactions).

The elimination diet

Preparation

Before starting an elimination diet, consult with your health-care practitioner to eliminate the possibility of a serious disease causing your symptoms. If disease is not evident, ask for (and follow) your health-care practitioner’s advice about trying the elimination diet.

Choosing foods to eliminate

Start by following the Guidelines to good health . This will eliminate refined and processed foods, which will improve immunity and digestion. Avoid artificial food additives and preservatives, which are common food allergens. If you regularly drink coffee or alcohol and are eliminating them, you may experience headaches. To avoid this side effect, cut down on them gradually.

You can choose to eliminate one food at a time or multiple foods. It is important that you consume a wide variety of different types of food in your diet. Choose to eliminate the most-common food allergens from the list. Do not add foods to which you have known allergies.

Steps in the elimination diet

1. Start a daily diet diary, noting all the foods you eat each day and the symptoms you experience.

2. Eliminate one food item from your diet for a period of one week. Start with a food that most commonly causes symptoms, especially one that you eat regularly. The food must be completely eliminated. If you are eliminating eggs, avoid cakes, salad dressings and any other foods that may contain eggs. If you are eliminating dairy products, check the ingredient lists of all foods for lactose, lactic acid and whey, which are all dairy. Margarine commonly contains these ingredients.

3. If you have fewer symptoms while eliminating the chosen food or foods, proceed to Step 4 to check each food you have eliminated. If there is no improvement in your symptoms, go back to the Guidelines to good health diet while you choose another food to eliminate.

4. Add the suspected food item back to your diet by eating two servings a day for the next three days. If you experience any symptoms, stop eating the food immediately and avoid it for six months while you work on improving your immunity, digestion and liver function.

Reintroducing foods that cause adverse reactions

After eliminating the food from your diet for six months, it often can be slowly reintroduced to the diet without adverse effects.

Appendix B

Food combining

FOOD COMBINING IS A DISCIPLINED METHOD OF EATING FOODS IN A specific order or combination. It is used as a short-term aid to digestive problems and, in simple terms, requires eating protein foods, carbohydrate foods and fruits at different times, thus allowing for complete and efficient digestion of each food.

Protein foods — meat, poultry, fish, eggs, nuts, seeds, dairy products, soy products — require the most time and energy for the body to digest.

Carbohydrates are the starches and sugars found in foods that furnish most of the energy needed for the body’s activities. Squash, legumes, grains (wheat, oats, rice, rye, etc.), pasta, beets, parsnips, carrots, sweet potatoes and pumpkin are starchy carbohydrate foods that break down faster than protein foods but not as quickly as fruits. Fruits are high-sugar carbohydrate foods that are digested very quickly and are thus considered separately in food combining.

Fruits require the least time and energy for the body to digest and should be eaten before a meal or at least two hours after a meal. When taken this way, fruit acts as a digestive cleanser, promoting digestive function. Fruit taken with a meal causes digestive problems. Melons and bananas should be eaten separately from other fruits.

The best food-combining meals are given below.

• Fruits alone — this is best taken as a variety of fruits at breakfast.

• Proteins with non-starchy vegetables (leafy greens, asparagus, broccoli, cabbage, celery, cucumber, onion, sweet peppers, sea herbs, tomatoes, zucchini).

• Grains with non-starchy vegetables.

Health conditions that may improve with food combining are food allergies and intolerances, indigestion, inflammatory bowel, flatulence, fatigue and peptic ulcer.

Eating protein and carbohydrate foods in the same meal

PROTEIN FOODS NEED TO BE IN THE STOMACH FOR THREE TO FOUR HOURS. Protein requires an acid medium in which to be digested. Pepsin, the enzyme that begins the digestion of protein, is active only in an acid medium.

Starches (elements that break down into sugars) and sugars (honey, sugar and sugar products) pass through the stomach in 20 to 45 minutes and are digested in the small intestine. Starch requires an alkaline medium in which to be digested. The enzyme ptyalin (salivary amylase), which initiates starch breakdown, is active in an alkaline medium only and is destroyed by the hydrochloric acid that the stomach secretes.

When starches and proteins are eaten together, acidic gastric juices destroy the ptyalin and the salivary digestion of starch. Starches cannot pass through the stomach to the small intestine and are left to rot and ferment, causing gas and abdominal pain. The undigested starch in the stomach interferes with the breakdown and absorption of protein, leading to undigested protein in the stool and protein deficiency in the body.

The hydrochloric acid normally produced by a healthy system can neutralize the putrefactive process if it is present in significant amounts. For many people, especially those over age 35 and those with weak secretions, hydrochloric acid is not produced in sufficient amounts.

Appendix C

Herbs to avoid during pregnancy

AVOID MEDICINAL DOSES OF ALL HERBS WHILE PREGNANT UNLESS YOU have full knowledge of the actions of the herb or recipe-specific advice from a midwife. Following are some of the most common herbs to avoid during pregnancy.

• Alder buckthorn Rhamnus frangula

• Aloe Aloe vera (use externally only)

• Angelica Angelica archangelica

• Arborvitae Thuja occidentalis

• Autumn crocus Colchicum autumnale

• Barberry Berberis vulgaris

• Bethroot Trillium (all species)

• Black cohosh Cimicifuga racemosa

(except as advised by midwife)

• Blood root Sanguinaria canadensis

• Blue cohosh Caulophyllum thalacthroides

(except as advised by midwife)

• Bogbean Menyanthes trifoliata

• Broom Sarothamnus scoparius

• Bryony Bryonia dioica

• Buchu Barosma betulina

• Calamus Acorus calamus

• Cascara sagrada Rhamnus purshiana

• Cayenne Capsicum frutescens

(use sparingly)

• Celandine Chelidonium majus

• Coffee Coffea arabia

• Coltsfoot Tussilago farfara

• Comfrey Symphytum officinale

• Cotton root Gossypium herbaceum

• Dong quai Angelica sinensis

• Elecampane Inula helenium

• Essential oils (except floral oils, use sparingly)

• Fenugreek Trigonella foenum-graecum

• Feverfew Tanacetum parthenium

• Gentian Gentiana lutea

• Ginger Zingiber officinale

(use sparingly)

• Ginkgo Ginkgo biloba

• Ginseng Panax ginseng, Panax quinquefolius, Eleutherococcus senticosus

• Goldenseal Hydrastis canadensis

• Hops Humulus lupulus

• Horehound Marrubium vulgare

• Horseradish Amoracia lapathifolia

• Hyssop Hyssopus officinalis

• Jamaican dogwood Piscidia erythrina

• Jimsonweed Datura stramonium

• Juniper Juniperus communis

• Licorice Glycyrrhiza glabra

• Lobelia Lobelia inflata

• Lomatium Lomatium dissectum

• Ma huang (Ephedra) Ephedra sinensis

• Male fern Dryopteris felix-mas

• Mandrake Podophyllum peltatum

• Mistletoe Viscum album

• Mugwort Artemesia vulgare

• Nutmeg Myristica fragrans

(use sparingly)

• Oregon/Mountain grape

Mahonia aquifolium

• Osha root Ligusticum porterii

• Parsley Petroselinum crispum

(use sparingly)

• Pennyroyal Mentha pulegium

• Peruvian bark Cinchona (all species)

• Pleurisy root Aesclepius tuberosa

• Poke root Phytolacca decandra

• Poppy Papaver somniferum

• Purging buckthorn Rhamnus cathartica

• Rue Ruta graveolens

• Sage Salvia officinalis

• Saw palmetto Seranoa serrulata

• Senna Cassia senna

• Snake root Polygala senega

• Southernwood Artemesia arboratum

• Tansy Tanacetum vulgare

• Thuja Thuja occidentalis

• Thyme Thymus vulgaris

• Turkey rhubarb root Rheum palmatum

• Vervain Verbena officinalis

• Wild indigo Baptisia tinctoria

• Wormwood Artemesia absinthum

• Yarrow Achillea millefolium

• Yellow jasmine Gelsemium sempervirens

• Yellow dock Rumex crispus

Table of Contents

COVER PAGE

TITLE PAGE

COPYRIGHT PAGE

CONTENTS

ACKNOWLEDGMENTS

INTRODUCTION

GUIDELINES TO GOOD HEALTH

THE A TO Z OF SMOOTHIES

HEALTH CONDITIONS

INGREDIENT PROFILES

THE RECIPES

FRUIT SMOOTHIES

VEGETABLE SMOOTHIES

HERB SMOOTHIES

DAIRY AND DAIRY ALTERNATIVE SMOOTHIES

HOT AND FROZEN SMOOTHIES

ENDNOTES

GLOSSARY

RESOURCES

APPENDICES