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The Best Diet Books for Weight Loss: A Juicing, Green Smoothies, and Clean Eatin

The Best Diet Books for Weight Loss: A Juicing, Green Smoothies, and Clean Eating Cookbook Bundle

By Dale L. Roberts

©2017

Disclaimer

Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

 

This is an informational guide and is not intended as a substitute for medical or professional services. Readers are urged to consult a variety of sources such as their medical doctor, dietitian or nutritionist. The information expressed herein is the opinion of the author and is not intended to reflect upon any particular person or company. The author shall have no responsibility or liability with respect to any loss or damage caused, or alleged, by the information or application contained in this guide. One Jacked Monkey, LLC, and the author are not associated nor represent any product or vendor mentioned in this book.

ISBN: 9781370554096

Clean Eating Recipes

Over 30 Simple Recipes for Health Cooking

(Book One)

By Dale L. Roberts

©2015

Clean Eating Recipes: Over 30 Simple Recipes for Health Cooking

All rights reserved

September 22, 2015

Copyright ©2015 One Jacked Monkey, LLC

onejackedmonkey.com

 

Original publication June 18, 2015

 

No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.

 

Table of Contents

Introduction

Breakfasts

Red Pepper & Artichoke Frittata

Spinach & Goat Cheese Frittata

Blueberry-Ricotta Pancakes

Banana & Oat Pancakes with Pomegranate Syrup

Poached Eggs (with Tomato Sauce, Chickpeas and Feta)

Salads

Greek Quinoa Salad

Citrus Salad

Black Bean Avocado Salad

Greek Salad with Lemon Tofu Dressing

Kickin’ Cranberry Quinoa Salad

Grilled Tomato Salad

Side Dishes

Mushrooms, Tomatoes and Black Olives with Feta

Stuffed Poblano Peppers

Blue Cheese Apple Slaw

Citrus Salad with Asparagus

Green Bean Potato Salad

Main Dishes

White Bean & Avocado Tortilla Roll

Toasted-Rolled Veggie Quesadillas

Grilled Tomato and Brie Sandwiches

barbecue Portobello Quesadillas

Grilled Vegetable Wrap

Polenta Pizza

Couscous Burritos

Desserts & Tasty Treats

Veggie Popsicles

Banana Blueberry Bread

Applesauce Oat Muffins

Blackberry Crisp

Blueberry Orange Smoothie

Blueberry Walnut Smoothie

Pumpkin Bars

Homemade Peppermint Patties

Conclusion

Thank You

About The Author

Special Thanks

My Other Work

References

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[] Introduction

Clean eating has been a term tossed around lately, but the concepts have widely varied from one source to the next. If you are not careful, then you may buy into a philosophy that is nutritionally inadequate and has dangerous repercussions to your health. Simply put, clean eating is about more mindful choices in the food you are eating. This way of eating is not about calorie deprivation or subtracting any particular foods for you to get ridiculous results quick.

To eat clean means to be selective with what you are putting into your body. Most concepts of clean eating may include:

#
p<>{color:#000;}. Avoiding junk food and most fast food

#
p<>{color:#000;}. Cutting back on processed foods, refined grains, added sugars and unhealthy fats (i.e. saturated, trans)

#
p<>{color:#000;}. Increasing the consumption of fresh vegetables, fruits, and whole grains

#
p<>{color:#000;}. Eating healthy proteins and fats (i.e. monounsaturated, polyunsaturated)

#
p<>{color:#000;}. No calorie counting since you are not eliminating any one food group^^i^^

 

The concept of eating clean is that you eat as naturally as possible and load up on the good things that will keep your body vibrant and full of energy and vitality.

All of these recipes can be cost-effective as long as you are selective with where you are buying your groceries. When I purchase ingredients, I look out for sales, use coupons and only purchase produce when it is in-season. Look out for any stores that sell grains and legumes (beans) in bulk so you can get more for your dollar as opposed to smaller boxed grains and legumes. You are more susceptible to eating clean if you always have a supply of clean food ready for you. Produce is going to be a bit more tricky since you don’t want to purchase more than three days at a time of fruits and vegetables. Three days of produce ensures that you always have fresh food and don’t have anything spoiling in your fridge.

I designed this cookbook based on my personal experiences in cooking. The truth is I cannot stand spending more than a half hour working on any one meal. It drives me crazy because all I want to do is eat or find something more productive. Except two recipes (or so), I feature dishes that take under a half hour to make. The first time you put together one of these recipes, it may take a little longer, but with practice, you may become more efficient at slapping these dishes together.

You will notice the lack of nutritional information, and this is for good reason. Based largely on the ingredients you buy and how much you put into each dish, the nutrition information I would provide would not be accurate. I did, however, tell you how many servings a recipe makes so that you could dish it out appropriately. You really shouldn’t be eating any more than one serving at a time of any one dish. The side dishes would be the exception to the rule, but otherwise, separate out the recipe into equal portion sizes according to the serving size. I will store extra portions of food that I can eat later in a small plastic container.

The egg dishes will not taste good reheated or cold. Reheated eggs taste gross, just don’t try it. Trust me.

The book is divided up into meal types – breakfasts, salads, side dishes, main dishes, and desserts. I preface each section with some of my personal insight and how you can best use each recipe. You will find the lack of pictures because I don’t have any special photography or wonderful plating techniques. There is a lot more room for interpretation on your part. Have fun with it. Remember, you are not trying to create a dish that’s worthy of Dish of the Year by the Food Network. These recipes are meant to fill your need for eating clean on a vegetarian diet, so if they turn out less than pretty, that’s okay. They’ll taste good nonetheless.

Ultimately, Healthy Vegetarian Cooking: Over 30 Simple Clean Eating Recipes is just a basic guide to help you keep your diet clean, your body lean and your palate entertained. Life shouldn’t be about restricting yourself from anything that you want, but in the same instance you should still honor your body as a temple. Put the right foods into your body and you will feel it pay off in dividends. Now, turn the page, pick out the recipes that interest you the most, create a grocery list and get to making some good eats!

Stay tuned to the end, where I have a special gift just for picking up this book.

 

Breakfasts

Rise and shine! Get your day started out with a meal fit for a champion. Truth be told, I have to get my grub on as quick as possible. Otherwise, the rest of my day goes downhill. So, I choose the fastest and easiest recipes that accommodates my ravenous morning appetite and take care of my wife at the same time.

 

These recipes make numerous servings, so remember that sharing is caring. Find a friend, feed ‘em and keep your waist line trim in the process. What I’m saying is that moderation is key with all of these recipes, including breakfast.

 

So, let’s get our metabolism kick-started with a good breakfast and enjoy some of these great recipes together.

 

Red Pepper & Artichoke Frittata

A frittata is essentially a quiche without the crust or a more fancy version of an omelette. I’m a sucker for anything with eggs and regardless of the time of day, I will throw down some eggs like it’s no one’s business.

 

Serves:2

Prep time: ~35 mins

 

Ingredients:

2 separate teaspoons extra-virgin olive oil

1 medium red bell pepper, chopped up

1/4 teaspoon crushed red pepper

2 cloves garlic, minced

4 large eggs

1 fourteen-ounce can of artichoke hearts, rinsed and chopped up

1/4 cup freshly grated Parmesan cheese

1 teaspoon dried oregano

Salt & Pepper to taste

 

Instructions:

#
p<>{color:#000;}. Heat 1 teaspoon of extra-virgin olive oil in a ten-inch nonstick skillet over medium heat. Add and cook the chopped bell pepper until it’s tender (~2 minutes or so).

#
p<>{color:#000;}. Add the crushed red pepper and minced garlic to the skillet. Cook and stir the ingredients for about a half a minute or so.

#
p<>{color:#000;}. Transfer the mix to a plate, then carefully wipe out the skillet.

#
p<>{color:#000;}. Whisk the eggs in a medium bowl.

#
p<>{color:#000;}. Stir the artichoke hearts, Parmesan cheese, dried oregano and bell pepper mixture. Salt and pepper to your preference.

#
p<>{color:#000;}. In the oven, place the rack about 4 inches from the broiler. Preheat the broiler.

#
p<>{color:#000;}. Brush the skillet with 1 teaspoon of extra-virgin olive oil and place it over medium heat.

#
p<>{color:#000;}. Pour in the egg mixture and tilt the skillet around to distribute the egg evenly.

#
p<>{color:#000;}. Reduce the heat to low and cook until the bottom is lightly golden (~3-4 minutes). Lift the edges to allow for uncooked egg to flow underneath.

#
p<>{color:#000;}. Place the skillet under the broiler and cook until the top is set (~1 to 2 minutes).

#
p<>{color:#000;}. Carefully remove the skillet with pot holders from the stove.

#
p<>{color:#000;}. Transfer the frittata onto a large plate, then cut it into wedges.

 

Spinach & Goat Cheese Frittata

This is another variation of the last recipe. I’m pretty split when it comes to liking red peppers and spinach. Go with the recipe that suits your taste best, then try out the other recipe as an alternative. Both are super delicious, no doubt!

 

Serves: 4

Prep time: ~20-25 minutes

 

Ingredients:

3 tablespoons extra-virgin olive oil

1/2 medium onion, thinly sliced

Salt & Pepper to taste

5 ounces baby spinach

10 large eggs, beaten

4 ounces goat cheese, crumbled

5 ounces mixed greens

1 tablespoon balsamic vinegar

 

Instructions:

#
p<>{color:#000;}. Heat 1 tablespoon of the extra-virgin olive oil in a medium ovenproof nonstick skillet over medium-high heat.

#
p<>{color:#000;}. Add and cook the onion, occasionally stirring, until golden brown. Feel free to add salt & pepper to taste (~3-4 minutes).

#
p<>{color:#000;}. Add and cook the spinach. Toss the spinach until it’s wilted (~1-2 minutes).

#
p<>{color:#000;}. Add the eggs and sprinkle in the crumbled goat cheese.

#
p<>{color:#000;}. In the oven, place the rack about 4 inches from the broiler. Preheat the broiler.

#
p<>{color:#000;}. Cook until the egg begins to set around the edges (~1-2 minutes).

#
p<>{color:#000;}. Place the skillet under the broiler and cook until the top is set (~1 to 2 minutes).

#
p<>{color:#000;}. Carefully remove the skillet with pot holders from the stove.

#
p<>{color:#000;}. Transfer the frittata onto a large plate, then cut it into wedges.

#
p<>{color:#000;}. Place the mixed greens on the plate and drizzle with the vinegar and remaining oil. Add salt and pepper to taste. Serve along side of a frittata wedge.

Blueberry-Ricotta Pancakes

As bizarre as this recipe may sound, it actually turns out quite tasty. The flavor just pops more than the ordinary pancake. If you are feeling extra lazy, you can always hold the ricotta cheese and still keep quite a bit of the magnificent flavor.

 

Serves: 4

Prep time: ~20 minutes

 

Ingredients:

1/4 cup all-purpose flour or almond flour

1/2 cup whole-wheat pastry flour or almond flour

1 teaspoon sucanat sugar (less refined & processed than regular sugar)

1/4 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon freshly grated nutmeg

3/4 cup part-skim ricotta cheese

1 large egg white

1 large egg

1/2 cup nonfat buttermilk

1 tablespoon fresh lemon juice

1 teaspoon freshly grated lemon zest

2 teaspoons coconut oil, divided

3/4 cup fresh blueberries

(Optional: frozen blueberries, do not thaw them unless you like mushy pancakes)

 

Instructions:

#
p<>{color:#000;}. Gently blend all the powdered ingredients in a small bowl with a fork.

#
p<>{color:#000;}. With a fork, briskly whisk ricotta cheese, egg & egg white, nonfat buttermilk, grated lemon zest and lemon juice in a bowl until fully blended.

#
p<>{color:#000;}. Slowly stir the powdered ingredients into the dairy mix until they have combined.

#
p<>{color:#000;}. Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot.

#
p<>{color:#000;}. Measure out a 1/4 cup of batter for each pancake. Pour 2 pancakes into the skillet and sprinkle a few blueberries on each pancake. Cook until the edges of the pancakes are dry and small bubbles begin to form in the pancake (~2 minutes).

#
p<>{color:#000;}. Flip over the pancakes on the skillet and cook until both sides are golden brown (~2 minutes).

#
p<>{color:#000;}. Repeat the steps above and adjust the heat to prevent any burning.

 

Banana & Oat Pancakes with Pomegranate Syrup

If you are really pressed for time or lack the motivation, you can always go with the pancakes by themselves. You will not regret taking the extra time to make the syrup, though. Multi-tasking on these recipes will cut time in half, but if it’s too much for you, then expect to double your time. Either way, making this dish is worth it!

 

Serves: 6

Prep time: ~20-30 minutes

 

Ingredients for the syrup:

1 cup pomegranate juice

2 tablespoons honey

 

Instructions for the pomegranate syrup:

#
p<>{color:#000;}. Whisk juice and honey together in a small saucepan.

#
p<>{color:#000;}. Bring mixture to a boil over medium-high heat and then reduce heat to medium.

#
p<>{color:#000;}. Simmer mixture and reduce it to a syrup, about 15 minutes.

#
p<>{color:#000;}. Remove from heat and let mixture cool slightly.

Ingredients for the pancakes:

3 medium bananas

1/2 cup skim milk

1/2 teaspoon vanilla extract

1 cup rolled oats, ground into a coarse flour in a food processor

1/4 cup rolled oats

1/2 cup coconut or almond flour

1/4 teaspoon sea salt

2 teaspoons baking powder

2 egg whites, whipped

extra-virgin olive oil or coconut oil

 

Instructions for the pancakes:

#
p<>{color:#000;}. Add bananas, milk and vanilla to a blender or food processor and puree until smooth.

#
p<>{color:#000;}. In a large mixing bowl whisk together ground oats, rolled oats, flour, salt and baking powder.

#
p<>{color:#000;}. Fold the banana puree into dry ingredients to form a thick batter.

#
p<>{color:#000;}. Do not over-mix.

#
p<>{color:#000;}. Gently fold whipped egg whites into batter.

#
p<>{color:#000;}. Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot.

#
p<>{color:#000;}. Measure out a 1/4 cup of batter for each pancake. Pour 2 pancakes into the skillet and sprinkle a few blueberries on each pancake. Cook until the edges of the pancakes are dry and small bubbles begin to form in the pancake (~2 minutes).

#
p<>{color:#000;}. Drizzle pomegranate syrup over top of the pancakes and enjoy!

Poached Eggs (with Tomato Sauce, Chickpeas, and Feta)

When I was a teen, my good buddy, Russ, taught me how to poach eggs in water and this always made for a good quick meal for me. However, this meal takes it to an all-new level of tastiness. The poached eggs in tomato sauce can be enjoyed just about any time of the day, but once you have cooked it, you should probably finish it. Egg is never good when reheated, trust me.

 

Serves: 4

Prep time: ~25-30 minutes

 

Ingredients:

1/4 cup extra-virgin olive oil

1 medium onion, finely chopped

4 garlic cloves, minced

1 1/2 cups of cooked chickpeas (you can use a fifteen-ounce can if you wish)

2 teaspoons paprika

1 teaspoon ground cumin

1 28-ounce can whole peeled tomatoes

Salt & Pepper to taste

1 cup coarsely crumbled feta cheese

8 large eggs

1 tablespoon chopped flat leaf parsley

1 tablespoon chopped fresh cilantro

Pita bread

 

Instructions:

#
p<>{color:#000;}. Preheat the oven to 425°F.

#
p<>{color:#000;}. Heat the extra-virgin olive oil in a large ovenproof skillet over medium-high heat.

#
p<>{color:#000;}. Add the onion and garlic to the skillet, then occasionally stir until the onion is softened (~5 minutes or so).

#
p<>{color:#000;}. Mix in the paprika, cumin and chickpeas. Cook the mix for 2 minutes longer.

#
p<>{color:#000;}. Crush the whole peeled tomatoes in a bowl. Add the blend of crushed tomatoes and their juices to the chickpeas mix.

#
p<>{color:#000;}. Bring to a boil, reduce the heat to a simmer, occasionally stirring, until sauce thickens a little (~10-15 minutes).

#
p<>{color:#000;}. Add salt and pepper to your preference. I don’t go overboard with the salt and use just a little pepper.

#
p<>{color:#000;}. Sprinkle the feta cheese evenly over sauce.

#
p<>{color:#000;}. Crack eggs one at a time and place over sauce, spacing evenly apart.

#
p<>{color:#000;}. Move the skillet from the stovetop to oven. Bake the skillet until the egg whites are just set, but yolks are still runny (~5-8 minutes).

#
p<>{color:#000;}. Garnish this dish with the parsley and cilantro.

#
p<>{color:#000;}. Serve with warmed pita bread for dipping.

 

Salads

Green salads are a staple of my daily diet because green vegetables are packed full of vitamins, minerals and phytonutrients your body thrives on. My golden rule is:

If it’s green, it’s good.

Now, don’t go too crazy with that phrase, because you can either make out to be an ass or abuse this rule. On one end, you can say that something green may have gone bad. If so, you got me! On the other end, you can abuse this rule by eating green ice cream, candy, and other junk foods.

 

There are a few recipes in this chapter that are a bit outside of the box and not the traditional sense of a salad with lettuce, spinach or kale. But, all of them are tasty and nutritious.

 

A few recipes come with dressing recipes and I would suggest that you go light on the dressing. In fact, sometimes I forgo the dressing and eat the salad as is. Partially out of laziness and the other part out of keeping my calorie count in check. If you learn to live without the dressings in your salad, you will train your taste buds to crave the natural raw taste of vegetables and fruits. Before you know it, you will want whole food and dispose of the unnecessary flavoring.

 

For now, enjoy the dressings and slowly remove that element from your dishes. You won’t regret it. At the very least, it’ll save you a few bucks and a little time.

Greek Quinoa Salad

Quinoa is a recurring food in my household and can be put with just about anything. It’s nutty flavor and grain-like texture create a tasty addition to any dish. Take a little extra time with this dish to really make the flavor of quinoa pop! I suggest visiting any of your local bulk grocers to pick up a pound or so at a time so that you have plenty of your kitchen stock.

 

Serving size: 2-4 servings

Prep time: ~30 mins

 

Ingredients:

3 cups vegetable broth

1 1/2 cups quinoa, uncooked

1/4 cup apple cider vinegar

2 cloves garlic, minced

3 tablespoons of fresh lemon juice

3 tablespoons extra-virgin olive oil

1/2 cup kalamata olives

1/3 cup fresh parsley, chopped

1/3 cup fresh cilantro, chopped

1 red onion, diced

1 cup cherry tomatoes, sliced in half

1/2 cup chopped artichoke hearts

1/2 cup crumbled feta cheese

Salt and pepper to taste

 

Instructions:

#
p<>{color:#000;}. In a medium pot, cook the quinoa in the vegetable broth on high heat for about 15-20 minutes. occasionally stir and remove from the heat once the quinoa is softened.

#
p<>{color:#000;}. Allow the quinoa to cool.

#
p<>{color:#000;}. In a small bowl, blend the apple cider vinegar, lemon juice, garlic and extra-virgin olive oil.

#
p<>{color:#000;}. Gently toss the quinoa together with the remaining ingredients, except for the feta cheese.

#
p<>{color:#000;}. Pour the liquid mixture over the quinoa.

#
p<>{color:#000;}. Add salt and pepper to taste, then stir in the feta cheese.

 

Citrus Salad

I love citrus season in Phoenix, Arizona, because we get tons of free grapefruit, oranges and the like. People give away this nutritious produce, because they get more than they can handle. Sadly, if they don’t pick and dispose of it, the citrus attracts rodents. So, I’m always happy to help people part ways with their fruit. Naturally, this recipe is great for using up any extra citrus I have in the house. I have substituted different citrus and have been pleasantly surprised by the results.

 

Serves: 2-4

Prep time: ~25 mins

 

Ingredients:

1 large navel orange, peeled, split the segments

1 ruby red grapefruit, peeled, split the segments

2 clementines, peeled, split the segments

1 blood orange, peeled, split the segments

1 teaspoon of vanilla extract

2 tablespoons maple syrup

1/2 teaspoon ground cinnamon

1/4 teaspoon ground cardamom

Nonfat Greek yogurt as a side

 

Instructions:

#
p<>{color:#000;}. Preheat the oven to 450°F.

#
p<>{color:#000;}. In a large bowl combine the navel orange, grapefruit, clementines, and blood orange.

#
p<>{color:#000;}. Drizzle with maple syrup and vanilla extract, then sprinkle with cinnamon and cardamom.

#
p<>{color:#000;}. Gently toss to combine the ingredients.

#
p<>{color:#000;}. Spread the fruit mix onto a rimmed baking sheet. You may want to line it with foil to make for a quick and easy clean up.

#
p<>{color:#000;}. Roast in the center of oven until fruit is caramelized and golden (~10-15 minutes).

#
p<>{color:#000;}. Serve the fruit mix on its own or with some yogurt as a side.

 

Black Bean Avocado Salad

This recipe is quick and easy. I’m fortunate that my wife and I always have some kind of beans already cooked on hand since we batch cook a lot of beans. If you don’t have black beans immediately available, you can always substitute the canned beans. Just be sure that if you use canned beans, thoroughly rinse them off before you put them into the dish.

 

Serves: 4

Prep time: ~5-10 mins

 

Ingredients:

2 tablespoons lemon juice

1 tablespoon whole-grain mustard

2 tablespoons extra-virgin olive oil

1 cup cooked black beans

1 cup corn

1 avocado, diced

1/2 cup diced red bell pepper

1/2 cup coarsely chopped cilantro

1/4 cup diced celery

2 green onions, trimmed, thinly sliced

 

Instructions:

#
p<>{color:#000;}. Blend the lemon juice and mustard in a large bowl.

#
p<>{color:#000;}. Add extra-virgin olive oil and whisk the mixture until it’s smooth.

#
p<>{color:#000;}. Throw in all the rest of the ingredients and gently toss to combine them.

#
p<>{color:#000;}. Season with salt and pepper. Serve and enjoy!

 

Greek Salad with Lemon Tofu Dressing

Though this salad dish has a lot of ingredients, it is relatively easy to complete. You’ll need a food processor or blender to complete the dressing recipe. Otherwise, it’s near impossible to make the dressing. I like to have my salad dressing on the side because I believe the best part of the Greek salad is, well, the Greek salad. If you are someone who enjoys slathering your salad with dressing, then feel free to pour the dressing over your salad and toss it before sprinkling the feta cheese.

 

Serves: 6

Prep time: ~15-20 mins

 

Ingredients for Greek Salad:

1 1/2 cups torn Iceberg lettuce

1 1/2 cups torn Romaine lettuce

1 cup thinly sliced red onion rings

1 cup shelled and cooked edamame (I use a frozen variety)

3 cups chopped cucumber

2 cups chopped tomatoes (remove the seeds to keep your salad less messy)

1/3 cup pitted black olives, diced

(Option) 1/2 cup crumbled feta cheese

 

 

Ingredients for Lemon Tofu Dressing:

2 tablespoons extra-virgin olive oil

1 tablespoons lemon juice

1 package twelve-ounce silken tofu

3/8 teaspoon garlic powder

1/2 teaspoons dried oregano leaves

 

Instructions:

#
p<>{color:#000;}. Combine the Greek Salad ingredients without the feta cheese.

#
p<>{color:#000;}. Blend the Lemon Tofu Dressing ingredients in a food processor or blender. It should be fully puréed when done. Occasionally stop the blending, mix the contents with a spatula, then continue to blend.

#
p<>{color:#000;}. Put the dressing on the side in a small dish for dipping. Sprinkle the salad with feta cheese. Enjoy!

 

Kickin’ Cranberry Quinoa Salad

This salad is a meal in itself and explodes with flavor. Zesty, spicy, sweet and filling are just a few adjectives to describe this tasty mix. If you are looking for getting your fill of protein and keeping satisfied, then quinoa just may be your answer. And, this recipe actually makes quinoa pop off the plate.

 

Serves: 4

Prep time: ~20-25 minutes

 

Ingredients:

2 cups water

1 cup uncooked quinoa

2 tablespoons light soy sauce

1 tablespoon cider vinegar

1 tablespoon honey

1/2 teaspoons curry powder

1/4 teaspoons crushed red pepper flakes

1/2 cup chopped green bell pepper

1/2 cup finely chopped celery

1 eight-ounce can of sliced water chestnuts

1/2 cup dried cranberries

1/2 teaspoons grated orange zest

(Option) 1/4 cup chopped walnuts

 

Instructions:

#
p<>{color:#000;}. Over high heat, bring the water to a full boil in a medium-sized pot.

#
p<>{color:#000;}. Toss the quinoa into the boiling water.

#
p<>{color:#000;}. Reduce heat and allow it to simmer until the water is absorbed (~15 minutes).

#
p<>{color:#000;}. Remove the pot from the heat, then let it cool.

#
p<>{color:#000;}. In a small bowl, thoroughly mix the soy sauce, vinegar, honey, curry powder and crushed red pepper flakes.

#
p<>{color:#000;}. In a large bowl, thoroughly mix the chopped green bell pepper, finely chopped celery, sliced water chestnuts, dried cranberries and grated orange zest.

#
p<>{color:#000;}. Stir in the fluffed and cooled quinoa, then the soy sauce mixture.

#
p<>{color:#000;}. (Option) Sprinkle with walnuts.

 

Grilled Tomato Salad

This salad will get your taste buds singing in no time. Super easy to make and you can get it done relatively quick if you switch out the heated ingredients fast enough.

 

Serves: 4

Prep time: ~15-20 minutes

 

Ingredients:

5 tablespoons extra-virgin olive oil, separated

3 tablespoons fresh lemon juice

1 tablespoon fresh parsley, chopped

1 pound green beans, ends snapped off

2 tomatoes, half-inch slices

1 teaspoons dried thyme

Salt and pepper to taste

8 ounces feta cheese

1/4 cup dry breadcrumbs

6 cups arugula

 

Instructions:

#
p<>{color:#000;}. In a small bowl, combine 4 tablespoons extra-virgin olive oil, lemon juice and parsley. Set this to the side.

#
p<>{color:#000;}. Boil the green beans in a large pot of salted water until they are tender (~5 minutes). Then, drain the green beans.

#
p<>{color:#000;}. Cut feta into 4 slices. Set aside and drain.

#
p<>{color:#000;}. Season the tomato slices with the dried thyme. Add salt and pepper to your taste.

#
p<>{color:#000;}. Coat the feta cheese in breadcrumbs.

#
p<>{color:#000;}. Heat 1 tablespoon of extra-virgin olive oil in a large nonstick skillet over medium heat.

#
p<>{color:#000;}. Cook the tomato slices on the skillet until lightly browned (~1 minute per side). Place the browned tomato slices on a plate to the side.

#
p<>{color:#000;}. Then, cook the bread crumb-covered feta cheese until they are browned (~2 minutes per side).

#
p<>{color:#000;}. Arrange the arugula, tomatoes, green beans and feta on plates and drizzle with the olive oil/lemon juice mix.

 

Side Dishes

These dishes are best served along side of breakfast or a main dish. Sometimes, I have enjoyed a side dish on its own. Some of these recipes will get you set for a few meals, depending on how many people you are feeding.

Mushrooms, Tomatoes and Black Olives with Feta

This may serve more as a side dish rather than the main dish. However, you’ll find this quite the satisfying side dish to pair with any number of the previous dishes. A super simple recipe to whip together, you may find this a fun and easy side dish to make for any occasion. By the way, do watch the video on how to properly cut an onion, it’s totally worth it!

 

Serves: 4

Prep time: ~15-20 minutes

 

Ingredients:

3 medium tomatoes

2 tablespoons extra-virgin olive oil

2 cloves garlic, crushed

1 medium yellow onion, diced

1 cup sliced mushrooms

1/4 cup finely chopped fresh oregano

1 tablespoon tomato paste

1/4 cup water

10 pitted medium black olives

7 ounces feta cheese, crumbled

 

Instructions:

#
p<>{color:#000;}. Cut the tomatoes in half, remove and set the seeds and pulp to the side in a bowl.

#
p<>{color:#000;}. Heat the extra-virgin olive oil in deep skillet or wok. Toss in the garlic and onion until the onion is soft.

#
p<>{color:#000;}. Stir in the mushrooms, reserved tomato seeds/pulp, 2 tablespoons of oregano, tomato paste, and the water. Stir the sauce until it boils.

#
p<>{color:#000;}. Mix the mushroom sauce in a large bowl with olives, 2 tablespoons oregano, and cheese.

#
p<>{color:#000;}. Optional: Allow the mix to chill in the refrigerator and enjoy cold. This is merely a preference of mine, and can still be enjoyed warm.

 

Stuffed Poblano Peppers

I love just about any dish that includes polenta since it so closely resembles grits. This recipe can serve as a good breakfast if you wish and put a side dish of a couple of eggs to round out an awesome meal.

 

Serves: 4

Prep time: ~30 minutes

 

Ingredients:

1 tablespoons extra-virgin olive oil

1 red onion, cut into wedges

4 small tomatoes, halved

4 poblano peppers, halved lengthwise, seeded

1/4 teaspoon cinnamon

Salt and pepper to taste

2 1/4 cups water

1/2 cup instant polenta

1 1/4 cup of corn

4 scallions, diced

2 ounces goat cheese

 

Instructions:

#
p<>{color:#000;}. Preheat the broiler.

#
p<>{color:#000;}. On a rimmed broiler-proof baking sheet, toss the extra-virgin olive oil, onion and tomatoes.

#
p<>{color:#000;}. Turn the tomatoes and place the peppers cut-side-down on the baking sheet.

#
p<>{color:#000;}. Broil until the onions, tomatoes and peppers are tender and charred (~5 minutes). Stir the onions and turning the tomatoes and peppers halfway through the broiling.

#
p<>{color:#000;}. Preheat the oven to 400°F.

#
p<>{color:#000;}. In a food processor, puree the onion, tomatoes, cinnamon, (optional) salt and pepper until thoroughly blended.

#
p<>{color:#000;}. Spread half the sauce in a 9×13-inch baking dish.

#
p<>{color:#000;}. Place the peppers, cut side up, in the dish.

#
p<>{color:#000;}. In a medium saucepan, bring the water to a boil. Add a pinch of salt. Gradually stir in the polenta. Stir constantly until the polenta thickens (~3-4 minutes).

#
p<>{color:#000;}. Stir in the corn, cheese and the scallions (hold onto 2 tablespoons of scallions for the last step).

#
p<>{color:#000;}. Divide the polenta among peppers. Top with the remaining sauce.

#
p<>{color:#000;}. Bake for ~5-10 minutes, or thoroughly cooked ( toothpick test it).

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p<>{color:#000;}. Sprinkle with 2 tablespoons of scallions before enjoying.

 

[] Blue Cheese Apple Slaw

Once again, this doubles as a great side dish that could complement just about any of these main dishes. This tastes more like a treat than a main dish. The sweetness of the apple and the richness of the blue cheese reminds me of a Waldorf salad.

 

Serves: 4

Prep time: ~25 minutes

 

Ingredients:

5 cups shredded red cabbage

1 large sweet-tart apple, diced

1 cup chopped celery

1 cup peeled and shredded carrot

2/3 cup chopped scallions

2 ounces crumbled blue cheese

1/2 cup plain whole-milk Greek yogurt

1/4 cup fresh lemon juice

1 clove garlic, crushed

Salt and pepper to taste

(Option) 1/2 cup chopped unsalted walnuts

 

Instructions:

#
p<>{color:#000;}. In a large bowl, toss together the cabbage, apple, celery, carrot, scallions and blue cheese.

#
p<>{color:#000;}. In a small bowl, whisk together yogurt, lemon juice, garlic, salt, pepper and 2 tablespoons water until smooth.

#
p<>{color:#000;}. Pour over salad and toss to coat.

#
p<>{color:#000;}. (Option) Break up the walnuts into small chunks, then sprinkle over the slaw.

 

Citrus Salad with Asparagus

Asparagus is an unusual vegetable in that I detested it as a child, but as I grew older, I began to like it more. Nothing beats the fresh taste of a raw asparagus stalk, so with this recipe, I try not to overcook it. Otherwise, it brings me back to my childhood and reminds me why I didn’t like the vegetable. I usually ate it overcooked or from a can. When you eat asparagus fresh, you will always have a great flavor to savor.

 

Serves: 4

Prep time: ~25 mins

 

Ingredients:

2 tablespoons finely chopped shallots

1 tablespoon balsamic vinegar

1 tablespoon sherry vinegar

4 oranges

2 teaspoons extra-virgin olive oil

1/4 teaspoons salt

1/4 teaspoons fresh ground black pepper, to taste

1 1/2 pounds asparagus, trimmed and cut into inch portions

(Option) 1/4 cup coarsely chopped toasted walnuts

 

Instructions:

#
p<>{color:#000;}. In a small bowl mix the shallots with the balsamic vinegar and sherry, then let it stand (~20 minutes).

#
p<>{color:#000;}. Zest 1 orange, avoiding the white pith. Finely chop the zest and add to the shallots. Squeeze 1/3 cup of juice from the zested orange and add to the shallot mix. Slowly mix in the extra-virgin olive oil. Add salt and pepper to your taste. Set the shallot mix to the side.

#
p<>{color:#000;}. Cook the asparagus spears in boiling water until the asparagus is slightly tender (~5 minutes).

#
p<>{color:#000;}. Drain the asparagus thoroughly to avoid them getting mushy.

#
p<>{color:#000;}. Toss the shallot mix with the cooled asparagus.

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p<>{color:#000;}. Cut up the orange and remove the slices from the peel.

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p<>{color:#000;}. Arrange the orange slices and asparagus/shallot mix on salad plates.

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p<>{color:#000;}. (Option) Top with a dash of toasted walnuts.

 

Green Bean Potato Salad

Another excellent side dish that is quick, easy and pretty cheap to make. If you find you are strapped for cash, then this just may be your dish.

 

Serves: 8

Prep time: ~25 mins

 

Ingredients for the Salad:

1 pound green beans, snap the ends off

2 pounds red potatoes, cubed

1 cup diced red bell pepper

1/2 cup chopped red onion

 

Ingredients for the dressing:

3 cloves garlic, minced

3 tablespoons fresh dill

4 tablespoons balsamic vinegar

3 tablespoons extra-virgin olive oil

1 tablespoon Dijon mustard

 

Instructions:

#
p<>{color:#000;}. Steam green beans in a steamer (~5-8 minutes).

#
p<>{color:#000;}. Cook potatoes in boiling water until tender. Cool the green beans and red potatoes, then place into a bowl.

#
p<>{color:#000;}. When cooled, add the red bell pepper and onion to the cooled green beans and potatoes.

#
p<>{color:#000;}. Prepare the dressing by mixing together garlic, fresh dill, balsamic vinegar, extra-virgin olive oil, and mustard.

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p<>{color:#000;}. Lightly drizzle the dressing over the salad.

 

Main Dishes

These recipes serve up for a great lunch, dinner or snacks between. Heck, if you are feeling extra ambitious, use these meals as your breakfast. Paint outside the lines when it comes to your meals, ‘cause who’s going to tell you what and how you should eat. Go buck wild!

 

So, get your stovetops lit up and your ovens preheated, it’s time to get our eats on!

White Bean & Avocado Tortilla Roll

Delicious and nutritious is the theme of this whole cookbook, but this recipe packs it all into one meal. I love that this dish has its share of protein, healthy fats, and carbohydrates. Don’t go too wild with this dish and remember to share it with a friend. This recipe would probably make a good party dish, but just don’t forget to increase your measurements to suit the size of your audience.

 

Serves: 4

Prep time: ~10-15 minutes

 

Ingredients:

1 tablespoon extra-virgin olive oil

2 tablespoons apple cider vinegar

1/4 teaspoon ground chipotle pepper

1/4 teaspoon salt

2 cups shredded red cabbage

1 medium carrot, shredded

1/4 cup chopped fresh cilantro

1 1/2 cups of cooked white beans (or fifteen-ounce can)

1 ripe avocado

1/2 cup shredded sharp cheddar cheese

2 tablespoons minced red onion (how to cut an onion)

4 eight-inch whole wheat tortillas

 

Instructions:

#
p<>{color:#000;}. Whisk the extra-virgin olive oil, apple cider vinegar, chipotle chili and salt in a medium bowl. Add cabbage, carrot, and cilantro; toss to combine.

#
p<>{color:#000;}. In another medium bowl mash beans and avocado with a fork.

#
p<>{color:#000;}. Stir the cheese and onion into the bean/avocado mix.

#
p<>{color:#000;}. Spread about a 1/2 cup of the bean-avocado mix onto a tortilla and top it with ~2/3 cup of the cabbage-carrot mix. Roll the tortilla up and enjoy! Repeat the process for the remaining ingredients.

 

Toasted-Rolled Veggie Quesadillas

Serves: 6

Prep time: ~20-30 minutes

 

Ingredients:

1 1/2 tablespoons extra-virgin olive oil

2 green peppers, diced

4 scallions, diced

Salt & pepper to taste

1/2 cup grated reduced fat Monterrey Jack cheese

1 cup cooked corn kernels

2 tablespoons freshly squeezed lime juice

6 eight-inch whole wheat tortillas

1/4 cup any traditional salsa

 

Instructions:

#
p<>{color:#000;}. Preheat the oven to 350°F.

#
p<>{color:#000;}. Heat the extra-virgin olive oil in a large saute pan over medium-high heat.

#
p<>{color:#000;}. Add the green peppers and scallions. Season with salt and pepper to your taste.

#
p<>{color:#000;}. Cook until the green peppers and scallions are tender (~5 minutes).

#
p<>{color:#000;}. Remove from heat and let it cool.

#
p<>{color:#000;}. Combine the pepper/scallion mix with the remaining ingredients, except the salsa and tortillas.

#
p<>{color:#000;}. Taste and season with salt and pepper, if necessary.

#
p<>{color:#000;}. Lay the tortillas out and spread 1/6 of the mixture into the middle of each of the tortilla, leaving about 2-inches at the bottom edge.

#
p<>{color:#000;}. Spread some salsa over the top of the pepper/scallion mix.

#
p<>{color:#000;}. Roll up the tortillas halfway, fold in the ends and then continue rolling until they form a thick cylinder.

#
p<>{color:#000;}. Set the quesadillas, seam-side down on a baking sheet.

#
p<>{color:#000;}. Place the baking sheet in the oven for about 5 minutes, then flip the quesadillas. Cook the quesadillas for an additional 5-10 minutes.

#
p<>{color:#000;}. Allow the quesadillas to cool, then enjoy!

 

Grilled Tomato and Brie Sandwiches

K.I.S.S. – Keepin’ It Simply Short. You need to get your food and quick? Then this is your dish. I use my generic Foreman grill for this dish, but you can use any number of grilling devices you wish. Or, just use a nonstick skillet over medium-high heat on the stovetop.

 

Serves: 4

Prep time: ~15-20 minutes

 

Ingredients:

8 slices whole wheat bread

1 teaspoon extra-virgin olive oil

1 garlic clove, halved

2 teaspoons Dijon mustard

4 ounces Brie cheese, thinly sliced

1 cup baby arugula

1 1/3 cup spinach greens

8 quarter-inch slices of tomato

Cooking spray

 

Instructions:

#
p<>{color:#000;}. Prepare the grill for high heat.

#
p<>{color:#000;}. Brush one side of each bread slice with oil.

#
p<>{color:#000;}. Rub the cut sides of garlic over the oil.

#
p<>{color:#000;}. Spread a 1/2 teaspoon of mustard on opposite side of the oil.

#
p<>{color:#000;}. Top each bread slice with 1-ounce cheese, 1/3 cup greens, and 2 tomato slices.

#
p<>{color:#000;}. Top each of the sandwiches with the remaining bread slices, oil side up.

#
p<>{color:#000;}. Use the cooking spray on the grill to prevent sticking.

#
p<>{color:#000;}. Place the sandwiches on the grill rack coated with cooking spray. Allow the sandwiches to grill ~2 minutes on each side or until toasted.

 

barbecue Portobello Quesadillas

I’ve never been a huge fan of barbecue or portobello mushrooms, but the combination of the two is marvelous. If you haven’t prepped portobello mushrooms before, I highly suggest you watch the video on how to remove the gills (YouTube) to make it more palatable. Since I’m not a huge fan of barbecue sauce, I typically look for something on sale at the grocery store.

 

Serves: 4

Prep time: ~20-30 minutes

 

Ingredients:

1/4 teaspoon ground chipotle pepper

1 tablespoon apple cider vinegar

1 tablespoon tomato paste

1/2 cup barbecue sauce (your favorite flavor)

1 tablespoon and 2 teaspoons extra-virgin olive oil, separate

1 pound portobello mushroom caps (~5 medium), remove the gills, dice the caps

1 medium onion, diced

4 eight-inch whole-wheat tortillas

3/4 cup shredded Monterrey Jack cheese

 

Instructions:

#
p<>{color:#000;}. Combine ground chipotle pepper, apple cider vinegar, tomato paste and barbecue sauce in a medium bowl.

#
p<>{color:#000;}. Heat 1 tablespoon extra-virgin olive oil in a large nonstick skillet over medium heat.

#
p<>{color:#000;}. Add and cook the diced mushrooms, occasionally stir for 5 minutes.

#
p<>{color:#000;}. Add and cook onion, stir until the onion and mushrooms are browned (~5 minutes). Toss the vegetables into a bowl and combine them with the barbecue sauce. Carefully wipe out the skillet.

#
p<>{color:#000;}. Place the tortillas out on some plates. Sprinkle some cheese on half of each tortilla and top with 1/4 of the filling. Fold the tortillas in half and flatten them gently.

#
p<>{color:#000;}. Heat 1 teaspoon extra-virgin olive oil in the skillet over medium heat.

#
p<>{color:#000;}. Add and cook two quesadillas, turning only once or until golden on both sides (~3-4 minutes). Remove, then repeat the process with the remaining uncooked quesadillas.

#
p<>{color:#000;}. Cut each quesadilla into small wedges, then enjoy!

 

Grilled Vegetable Wrap

This is one of my go-to meals since I frequent farmer’s markets and buy cheap produce that is in-season. That’s the key to these recipes, is to time your meals just right to get the biggest bang for your buck. So, some of these veggie choices can be interchangeable. I’ll just highlight my favorite combos. If you get the chance, try to add grilled and diced eggplants for a flavorful punch.

 

Dust off your grill for this dish. I use my generic Foreman grill for this dish, but you can use any number of grilling devices you wish. Or, use a nonstick skillet over medium-high heat on the stovetop.

 

Serves: 2

Prep time: ~30 minutes

 

Ingredients:

12 thin asparagus spears, trimmed and cut into inch portions

1 small yellow summer squash, cut into small rounds, dice any larger rounds to quarters

1 small red bell pepper, diced

1 tablespoon extra-virgin olive oil

1 small clove garlic, minced

1/2 teaspoon red chili sauce (your favorite brand)

1/2 cup of cooked white beans

2 eight-inch whole wheat tortillas

6 small whole basil leaves

8 thin slices red onion (how to cut an onion without crying)

1 cup baby arugula leaves

Salt and pepper to taste

 

Instructions:

#
p<>{color:#000;}. Preheat the grill.

#
p<>{color:#000;}. Toss together asparagus, squash, red bell pepper and oil on a large baking sheet. Salt and pepper to your taste.

#
p<>{color:#000;}. Grill the vegetables for about 5 minutes on each side. Don’t over-grill, so keep the veggies al dente.

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p<>{color:#000;}. Thoroughly mash together the garlic, chili sauce and white beans in a bowl.

#
p<>{color:#000;}. Spread half the bean mix over each tortilla.

#
p<>{color:#000;}. Top each with 3 basil leaves, about a 1/2 cup of grilled vegetables, 4 onion slices and a 1/2 cup of arugula.

#
p<>{color:#000;}. Fold the bottom third of the tortillas over the vegetables. Tuck in the sides and tightly roll up the tortilla.

#
p<>{color:#000;}. Cut the tortillas in half diagonally and enjoy!

 

Polenta Pizza

I know that this seems like a preposterous idea, but go with me on this recipe. It is a great dish and is an excellent departure from the normally doughy consistency of a traditional pizza. Add my two favorite foods – pizza and polenta (due to it’s grit-like qualities) and you have a recipe of excellence. Give this recipe a shot, you will not be disappointed.

 

Serves: 4

Prep time: ~40 minutes

 

Ingredients:

1 tablespoons extra-virgin olive oil

1 cup polenta (not instant)

1/4 cup grated Parmesan cheese

Salt and pepper to taste

1/2 head radicchio, shredded

1/2 cup sun-dried tomatoes (non-oil packed), sliced thin

4 ounces mozzarella, cut into half-inch pieces

2 1/4 cups water

 

Instructions:

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p<>{color:#000;}. Heat oven to 425° F. Lightly oil a nine-inch pie plate and set to the side.

#
p<>{color:#000;}. In a medium saucepan, bring the water to a boil. Add a pinch of salt.

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p<>{color:#000;}. Gradually stir in the polenta. Stir constantly until the polenta thickens (~3-4 minutes).

#
p<>{color:#000;}. Mix in the Parmesan cheese. Add salt and pepper to your taste.

#
p<>{color:#000;}. Using a spoon, evenly spread the polenta over the entire pie plate inside.

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p<>{color:#000;}. In a bowl, combine the radicchio, tomatoes, mozzarella, and the leftover extra-virgin olive oil.

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p<>{color:#000;}. Spoon the mixture over the polenta and bake until the polenta is crisp around the edges, 20 to 25 minutes.

#
p<>{color:#000;}. Cut into small wedges, serve with a spatula and enjoy!

#
p<>{color:#000;}. (Option) If you choose to use a pizza sauce, go light because it will make the polenta mushy.

 

Couscous Burritos

Simple, easy, quick and cheap are my favorite combinations of words when it comes to food. This recipe embodies all of them. It’s a different spin on the traditional burrito. Instead of rice, you substitute couscous. One thing I enjoy doing is adding quinoa instead of the couscous. If you use quinoa, be prepared to cook a little longer so that the grain will become softened.

 

Serves: 4

Prep time: ~15-20 minutes

 

Ingredients:

8 eight-inch whole wheat tortillas

1 cup vegetable broth

4 1/2 ounces green chili peppers, seeded and diced

1/4 teaspoon turmeric

Black pepper

2/3 cup quick cooking couscous

1/4 cup sliced green onions

1 cup chopped tomatoes

3/4 cup chopped red bell pepper

1/2 cup shredded cheddar cheese

 

Instructions:

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p<>{color:#000;}. Warm tortillas on a nonstick skillet over medium-high heat.

#
p<>{color:#000;}. Place warmed tortillas on a covered plate.

#
p<>{color:#000;}. In a small saucepan combine the vegetable broth, diced green chili peppers, turmeric and a dash of black pepper.

#
p<>{color:#000;}. Bring the broth to a boil, then remove from the burner.

#
p<>{color:#000;}. Stir in couscous and green onions.

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p<>{color:#000;}. Cover the saucepan, then let it stand for ~5 minutes.

#
p<>{color:#000;}. Fluff the set couscous with a fork.

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p<>{color:#000;}. Stir in the tomatoes and chopped red pepper.

#
p<>{color:#000;}. To assemble the burritos, spoon 1/3 cup of the couscous mixture onto each tortilla just below center.

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p<>{color:#000;}. Top with a sprinkle of cheddar cheese (to your preference).

#
p<>{color:#000;}. Lift the bottom of the tortilla over the contents, tuck the sides inward and snugly roll the burrito up.

#
p<>{color:#000;}. (Option) Add salsa on the side or in with the contents if you like.

 

Desserts & Tasty Treats

Admittedly, this is one of my biggest hurdles when it comes to some people’s perceptions of me as a trainer. I have had many people who assume that because I am a big proponent of health and fitness, then I would surely forsake all sweets and treats. However, I have learned to discipline myself in a way where I can enjoy a healthy dessert or treat every now and then. This is not a meal that I frequent too often, but when I do, I make sure that it is a reasonable portion. Otherwise, I usually treat myself to fresh fruit to make it by and kill my sweet tooth and cravings.

 

Use these recipes responsibly. Just because these recipes are vegetarian does not mean that they will help you lose weight or get into great shape. What will get you into good shape is using these recipes sparingly. And, when you have a large recipe, share it with other people so that you aren’t overindulging.

 

Veggie Popsicles

Veggie Pops are great on a hot, summer day or right after an intense workout. For the pineapple, you can use fresh or go the quick and easy method of getting canned (~2 cans).

 

Servings vary per popsicle mold

Prep time: ~5 minutes

 

Ingredients:

1 cup spinach, chopped

1/2 cup chopped kale leaves, stems removed

3 bananas

5 cups pineapple

2 cups water

 

Instructions:

#
p<>{color:#000;}. Food process or blend the spinach, kale, bananas and pineapple into a puree.

#
p<>{color:#000;}. Then add the water.

#
p<>{color:#000;}. Process for a few minutes more.

#
p<>{color:#000;}. Pour the mix into pop molds or small cups.

#
p<>{color:#000;}. Allow the mix to freeze overnight.

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p<>{color:#000;}. Enjoy!

 

Banana Blueberry Bread

Oh, lord! Don’t get me started on this recipe. I love it far too much and make it very little for that reason. But, when you want to have a nice little dessert or a great accompaniment for your breakfast, this bread is excellent to include. This is one of the few recipes that requires a bit more time, but it’s worth it.

 

Serves: 10

Prep time: ~45-60 minutes

 

Ingredients:

1 ripe banana, mash it up

3/4 cup flaxseed meal (or process flaxseed to make the meal)

2 egg whites

1/3 cup sucanat sugar

1 cup buttermilk

1 teaspoon baking soda

1/2 teaspoons sea salt

3/4 cup whole wheat flour

3/4 cup almond flour

1 teaspoon grated orange rind

1 cup blueberries (fresh or frozen)

1/2 cup unsalted walnuts

 

Instructions:

#
p<>{color:#000;}. Preheat oven to 375°F.

#
p<>{color:#000;}. Coat a medium non-stick loaf pan with cooking spray.

#
p<>{color:#000;}. In a large bowl stir together banana, flaxseed meal, egg whites, sucanat, and buttermilk.

#
p<>{color:#000;}. In a separate bowl mix together baking soda, salt, flours and orange rind.

#
p<>{color:#000;}. Pour dry ingredients into banana mixture.

#
p<>{color:#000;}. Toss in the blueberries and walnuts.

#
p<>{color:#000;}. Pour the mixture into the pan and bake for 30-45 minutes.

#
p<>{color:#000;}. Toothpick test it to be sure it is thoroughly baked.

 

Applesauce Oat Muffins

Serves: 12

Prep time: ~35 mins

 

Ingredients:

1 cup rolled oats

1 cup unsweetened applesauce

1/2 cup skim milk

2 egg whites, beaten

2 tablespoons. ground flaxseed

2 tablespoons coconut oil

1 teaspoon coconut oil

Dry Ingredients:

1 tablespoon baking powder

1/2 teaspoon baking soda

1 teaspoon cinnamon

1/2 teaspoon ground nutmeg

3/4 cup whole wheat flour

1/2 cup dried cranberries

1/4 cup raisins

 

Instructions:

#
p<>{color:#000;}. Preheat oven to 375°F.

#
p<>{color:#000;}. Coat a muffin tin with cooking spray (or use liners).

#
p<>{color:#000;}. Combine the oats, applesauce, milk, eggs, flaxseed and coconut oil in a medium bowl.

#
p<>{color:#000;}. In a different bowl, combine all the dry ingredients and fruit.

#
p<>{color:#000;}. Mix the dry ingredients and wet ingredients.

#
p<>{color:#000;}. Fill muffin cups only 2/3 full.

#
p<>{color:#000;}. Bake for ~15-20 minutes.

#
p<>{color:#000;}. Cool on a rack, then carefully remove the muffins to eat and enjoy.

 

Blackberry Crisp

Another time-consuming recipe, but a tasty treat to enjoy after breakfast or lunch.

 

Serves: 8

Prep time: ~45-60 minutes

 

Ingredients:

Cooking spray

5 tablespoons, maple syrup, separated in recipe

1 teaspoon balsamic vinegar

6 cups fresh blackberries

3 tablespoons sucanat sugar

16 tablespoons almond flour, separated in recipe

2/3 cup rolled oats

2/3 cup chopped pecans, toasted

1/3 cup brown sugar

3 tablespoons coconut oil

 

Instructions:

#
p<>{color:#000;}. Preheat the oven to 350°F.

#
p<>{color:#000;}. Coat baking dish with cooking spray.

#
p<>{color:#000;}. Whip together 2 tablespoons of maple syrup and balsamic vinegar in a small bowl.

#
p<>{color:#000;}. Place blackberries in a large bowl and drizzle maple syrup mixture over them.

#
p<>{color:#000;}. Add sugar, 3 tablespoons flour to berries and toss to combine.

#
p<>{color:#000;}. Pour the mix into the baking dish.

#
p<>{color:#000;}. In a separate bowl, combine the remaining almond flour (13 tbsp.), oats, pecans and brown sugar.

#
p<>{color:#000;}. Drizzle oil and remaining maple syrup (3 tbsp.) over the dry ingredients.

#
p<>{color:#000;}. Use fingers to combine thoroughly until small clumps form.

#
p<>{color:#000;}. Arrange topping clumps over berries.

#
p<>{color:#000;}. Bake for ~30-45 minutes or until topping is light brown and the berry juices bubble around the edges.

 

Blueberry Orange Smoothie

Though many people would argue that smoothies are considered as meal replacements, I believe smoothies are merely a dessert. Chock full of sweetness, smoothies are best enjoyed after a workout or on a hot day. Do not overindulge with this dessert, your waistline will regret it. If you would like a lower sugar smoothie, try substituting the orange juice with almond milk. The consistency of the smoothie will become denser, but remain just as tasty.

 

Serves: 2

Prep time: ~5 minutes

 

Ingredients:

1 1/2 cups fresh or frozen blueberries

1 cup natural orange juice (concentrate makes this smoothie taste too acidic)

1/2 cup non-fat Greek yogurt

Handful of ice cubes (add more to thicken the smoothie)

1/4 teaspoon grated orange peel

 

Instructions:

#
p<>{color:#000;}. Combine the ingredients in a blender.

#
p<>{color:#000;}. Puree until the mixture is thick and smooth.

#
p<>{color:#000;}. Pour smoothie into 2 glasses and enjoy.

 

Blueberry Walnut Smoothie

Here’s a quick and easy smoothie for one person. If you would like a lower sugar smoothie, try substituting the orange juice with almond milk. The consistency of the smoothie will become denser, but remain just as tasty.

 

Serves: 1

Prep time: ~5 mins

 

Ingredients:

1/4 cup fresh or frozen blueberries

1/4 cup natural orange juice

1/4 cup sliced banana

1/4 cup non-fat Greek yogurt

1/2 tablespoon chopped walnuts

1/4 teaspoon chopped fresh mint (or 2 drops of mint extract)

 

Instructions:

#
p<>{color:#000;}. Toss all of the ingredients in a blender and puree.

#
p<>{color:#000;}. Pour into a tall glass and enjoy.

Pumpkin Bars

I don’t want to call this a protein bar, but seeing as how it has protein powder in it, it may just be considered that. Could you go without the protein? Absolutely, but it will take away some of its flavor. I like this bar too much and don’t make this often because I will eat the whole pan within a day or so. Bake at your own risk.

 

Serves: 24

Prep time: ~40 minutes

 

Ingredients:

Non-stick spray

1/2 cup sucanat sugar

1/2 cup unsweetened applesauce

2 teaspoons ground cinnamon

1 1/2 teaspoons ground ginger

1/2 teaspoons ground cloves

1 teaspoon baking powder

1 teaspoon baking soda

1/2 teaspoon salt

2 teaspoons vanilla extract

4 large egg whites

1 fifteen-ounce can of pumpkin puree

2 cups oat flour (I’ve food processed rolled oats as a substitute)

2 scoops vanilla protein powder (your favorite brand)

1/2 cup almond milk

(Option) 1/2 cup chopped walnuts

 

Instructions:

#
p<>{color:#000;}. Preheat the oven to 350°F.

#
p<>{color:#000;}. Coat a 9×13 baking pan with non-stick spray.

#
p<>{color:#000;}. Combine all of the ingredients except the oat flour, protein powder, almond milk, and walnuts.

#
p<>{color:#000;}. Add in the oat flour, protein powder, almond milk, and walnuts.

#
p<>{color:#000;}. Mix thoroughly.

#
p<>{color:#000;}. Spread the batter into the pan, then bake for ~30 minutes.

#
p<>{color:#000;}. Pull out, cut into bar sizes, then place on a cooling rack.

#
p<>{color:#000;}. Enjoy!

 

Homemade Peppermint Patties

Much like the protein bar, this is a treat that I don’t make too often for fear of overindulging. This recipe is incredibly easy to make. The most difficult part of making this treat is getting the items at the store. After that, it’s smooth sailing.

 

Serves: 4

Prep time: ~25-30 minutes

 

Ingredients:

1/2 cup coconut cream concentrate

2 tablespoons honey

1/4 tsp peppermint extract

dash of salt

1/2 cup semisweet chocolate chips, melted

Parchment paper

 

Instructions:

#
p<>{color:#000;}. Mix the coconut cream, honey, peppermint extract and salt.

#
p<>{color:#000;}. Shape into discs on parchment paper, then place on a small pan in a freezer for 10 minutes.

#
p<>{color:#000;}. Then, bring the pan out of the freezer and coat each disc with chocolate. Freeze the patties for an additional 10 minutes.

#
p<>{color:#000;}. Enjoy!

 

Conclusion

Regardless of the diet you adhere to, whether you are any type of vegetarian or a meat-eater, all of these dishes will stimulate your palate and leave you craving for another taste at your next meal. Have fun with these recipes and be sure to share them with a friend. You’ll be amazed that when you focus on eating clean, you may adhere to this type of diet for the long run. No sense in starving or depriving yourself, when all you really have to do is watch what you eat.

Remember, though, there is such thing as too much of a good thing. So, stick to the serving sizes that I recommend so that your waistline won’t regret it. Just because this is a clean eating cookbook does not mean you cannot overeat the pumpkin bars, drink too many smoothies or binge on frittatas.

Eat responsibly clean and in moderation. If you have any questions relevant to your individual medical conditions, I strongly advise you speak with your family doctor about what is most appropriate for you. Nutrition is not a one-size fits all, so be careful to monitor what you are putting into your body.

After all, Healthy Vegetarian Cooking: Over 30 Simple Clean Eating Recipes is about putting good food into your body to keep you vibrant and full of energy and vitality. This cookbook is a basic guide to help you continue eating healthy or to start you toward a more healthy way of eating. Now get into your kitchen and start creating some tasty dishes!

Clean Eating Recipes

Over 30 Simple Recipes for Healthy Cooking

(Book Two)

By Dale L. Roberts

©2015

Clean Eating Recipes: Over 30 Simple Recipes for Healthy Cooking (Book Two)

All rights reserved

ISBN: 9781310404900

Cover design by Sami Johnston, Cover image by Depositphotos.com

Copyright ©2015 One Jacked Monkey, LLC

onejackedmonkey.com

Original publication

July 19, 2015

ISBN-13: 978-1515152286

ISBN-10: 1515152286

No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.

 

Disclaimer

Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

 

This is an informational guide and is not intended as a substitute for medical or professional services. Readers are urged to consult a variety of sources such as their medical doctor, dietitian or nutritionist. The information expressed herein is the opinion of the author and is not intended to reflect upon any particular person or company. The author shall have no responsibility or liability with respect to any loss or damage caused, or alleged, by the information or application contained in this guide. One Jacked Monkey, LLC, and the author are not associated nor represent any product or vendor mentioned in this book.

Table of Contents

Introduction

Breakfast

Breakfast Quinoa

Coconut & Quinoa Breakfast

Fruit & Nut Muesli

Salads

Nectarine Pecan Salad

Peach & Walnut Barley Salad

Saucy Fruit Salad

Summer Salad with Mango, Papaya & Avocado

Sweet & Spicy Walnut/Fruit Salad

Watermelon & Tomato Salad

Side Dish

Bulgar Wheat and Fruit Stuffing

Citrus Couscous with Almonds, Raisins & Mint

Orange Orzo

Red Pepper & Mango Salsa

Spicy Sweet Potatoes & Apples

Main Dishes

Cheesy Pumpkin Casserole

Peanut Butter & Banana Grilled Cheese Sandwich

Drinks

Mango Shake

Peach & Mango Smoothie

Quick Shake

Tropical Smoothie

Desserts & Treats

Avocado & Banana Chocolate Pudding

Easy Banana Pudding

Pumpkin Chia Pudding

Tasty Fruit Pudding with Ice Cream

Frozen Banana Pops

Easy Grapesicles

Peach & Ginger Pops

Fruit-kebobs with Yogurt

Chewy Apple Pie Bars

Hazelnut Raspberry Peach Bars

Peanut Butter Maple Banana Muffins

Pomegranate, Walnut & Apple Muffins

Conclusion

Thank You

About The Author

Special Thanks

My Other Work

BONUS Tomato Recipes

Tomato Soup

Tangy Salsa

Awesome Chunky Tomato Sauce

Fresh Salsa I

Fresh Salsa II

 

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Introduction

I make it no secret that I love sweets. Ice cream, donuts, chocolate and many other assorted delicacies are too much of a temptation for me. My resolve just isn’t strong enough to use moderation with all of those tasty treats, so I find it best to only fuel my body with nature’s dessert – fruit.

It’s tough finding the best food to enjoy that is not only good for the body, but also something that keeps junk food out of the diet. After all, you put out what you put into your body. If you eat bad food, then you get bad results in your health and fitness goals. My form of junk food is fruit, but is it really all that bad for you?

According to the United States Department of Agriculture (USDA)^^ii^^, fruit is good for you because of the following:

#
p<>{color:#000;}. No cholesterol

#
p<>{color:#000;}. Naturally low in fat, sodium and calories

#
p<>{color:#000;}. Great source of essential nutrients, such as:

##
p<>{color:#000;}. Potassium – may help maintain healthy blood pressure; may reduce the risk of bone loss; may also reduce the risk of kidney stones; found in bananas, prunes, cantaloupe, honeydew melon, oranges, and much more

##
p<>{color:#000;}. Dietary fiber – helps reduce blood cholesterol levels; may help lower the risk of obesity, type 2 diabetes, and heart disease (i.e. heart attack, stroke); important in regularity in bowel function; aids in satiety or the feeling of fullness^^iii^^

##
p<>{color:#000;}. Vitamin C – important in body tissue growth and repair; helps heal cuts and wounds; maintains good oral health

##
p<>{color:#000;}. Folate (folic acid) – helps form red blood cells

#
p<>{color:#000;}. May protect against certain types of cancers

 

Furthermore, the USDA has some tips that may help you if you are struggling with where to start if you aren’t already consuming fruits on a regular basis. I’ll give my own recommendations based on what has been successful for me and my successful clientele:

#
p<>{color:#000;}. Purchase only 1-3 days worth of fruit at a time – this so that none of the food goes to waste and you are developing healthy eating patterns by eating fresh food.

#
p<>{color:#000;}. Buy only what you are willing to eat – it makes no sense to buy something that you detest. In due time, you will develop your taste buds to appreciate new fruits, but if you are just starting to eat fruits, stick to what you know.

#
p<>{color:#000;}. Largely depending on your age, gender and activity level, consume about 2 cups per day of fruits. The USDA recommends making half your meal fruits and vegetables. See more at [+ ChooseMyPlate.gov+].^^iv^^

#
p<>{color:#000;}. If you are new to eating fruits regularly, make it a goal to try to eat one serving per day. Once you can be consistent with that over the course of 21 days, then you can increase the amount. With over 30 recipes in this book, you have plenty of ways to tantalize your taste buds.

 

As I always recommend, be sure to speak with your family doctor or consult a registered dietitian to see what works best for you and your particular health needs. I merely offer generalized tips that work for most people, but may not be appropriate for some. If you do plan on changing what and how you eat, it is a must that you seek medical advice and clearance in advance.

This book has some recipes that require more than a half hour to prepare. I promise, though, each of these dishes are worth it. For quick reference, at the top of each recipe is a general prep time for the dish. It may or may not take that long and really depends on your experience in the kitchen. Quite a few recipes require a food processor, so be sure to purchase one if you have the discretionary expenses.

As a bonus, I have included a few extra tomato-based recipes (salsas, sauces, and soup, oh my), because the tomato is the oft-forgotten member of the fruit family. The tomato recipes are super simple, so enjoy that nice little bonus.

As you try these recipes, be sure to have fun along the way. These are recipes that I have found over time and made them my own. So, if you wish to make a few substitutions or add some ingredients, then go for it. The most important thing is to get more fruit into your body so that you can enjoy a tasty meal while benefiting your health. Now, dig in!

[] Breakfast

Breakfast Quinoa

Serves 2

Prep time: ~20 minutes

 

1/2 cup quinoa, dry

1 cup almond milk

1 banana, chopped

6 strawberries, chopped

 

#
p<>{color:#000;}. Bring almond milk to a boil in small pan.

#
p<>{color:#000;}. Toss quinoa and banana into boiling milk and simmer covered for 15 minutes.

#
p<>{color:#000;}. Then top with strawberries.

#
p<>{color:#000;}. Serve and enjoy.

Coconut & Quinoa Breakfast

Serves: 4

Prep time: ~15-20 minutes

 

Ingredients:

3/4 teaspoon coconut oil

2 teaspoon ground cinnamon

1 cup quinoa, rinsed

1 cup light coconut milk

1 cup almond milk

1 tablespoon pure maple syrup

2 tablespoon shredded unsweetened coconut

2 tablespoon chopped unsalted almonds

1 cup strawberries, chopped

 

Instructions:

#
p<>{color:#000;}. In a medium saucepan over medium heat, warm up oil.

#
p<>{color:#000;}. Add cinnamon, constantly stirring for about 1 minute.

#
p<>{color:#000;}. Add quinoa and stir until evenly coated.

#
p<>{color:#000;}. Add coconut milk and almond milk.

#
p<>{color:#000;}. Bring to a boil.

#
p<>{color:#000;}. Reduce to a simmer and cover until milk has been absorbed (~15 minutes).

#
p<>{color:#000;}. Add maple syrup and stir to combine.

#
p<>{color:#000;}. Divide porridge into 4 bowls. Top with shredded coconut, almonds, and strawberries.

Fruit & Nut Muesli

Serves 3

Prep time: ~10-15 minutes

 

Ingredients:

1 1/2 cups oats

1/4 cup hazelnuts, roughly chopped

1/4 cup flaked almonds

1/4 cup Brazil nuts, roughly chopped

1/4 cup golden raisins

1/4 cup raisins

1/4 cup dried apricots, chopped

1/4 cup dried dates, chopped

 

Instructions:

#
p<>{color:#000;}. Preheat the oven to 325°F.

#
p<>{color:#000;}. Spread the oats and nuts out evenly on a baking tray and toast in the oven for 8-10 minutes. Make sure they don’t burn.

#
p<>{color:#000;}. Remove from the oven and leave to cool.

#
p<>{color:#000;}. To make the muesli simply mix the toasted ingredients with the fruit in a sealable container.

#
p<>{color:#000;}. Serve and enjoy.

Salads

Nectarine Pecan Salad

Serves 1

Prep time: ~5 minutes

 

Ingredients:

2 medium nectarines

1/4 cup raw pecan pieces, unsalted

1 light sprinkle of allspice

 

Instructions:

#
p<>{color:#000;}. Cut the nectarines into chunks, remove the pits.

#
p<>{color:#000;}. In a mixing bowl, combine the nectarines, pecans, and allspice.

#
p<>{color:#000;}. Mix well and serve.

Peach & Walnut Barley Salad

Serves: 4

Prep time: ~20-30 minutes

 

Ingredients:

1 cup quick-cooking barley

1 cup parsley leaves, chopped

1/4 cup walnuts, chopped

1 peach, peeled, pitted diced

1/4 cup red bell pepper, diced

1 tablespoon extra virgin olive oil

2 tablespoon fresh lime juice

1/4 cup 100% orange juice

1/2 teaspoon chili powder

1/4 cup low-fat feta cheese

 

Instructions:

#
p<>{color:#000;}. Cook barley according to package directions, just don’t add salt.

#
p<>{color:#000;}. Drain barley and toss with parsley, walnuts, peach and pepper.

#
p<>{color:#000;}. In a separate bowl, blend extra virgin olive oil, lime juice, orange juice and chili powder.

#
p<>{color:#000;}. Pour over barley mixture and toss together.

#
p<>{color:#000;}. Crumble feta over the top and serve.

Saucy Fruit Salad

Serves 4

Prep time: ~10-15 minutes

 

Ingredients for fruit salad:

1 kiwi fruit, peeled, sliced

2 nectarines, pitted, sliced

2 cups seedless grapes

2 cups fresh blueberries

2 bananas, half-inch sliced

1 large mango, peeled, pitted, diced

2 cups fresh strawberries, halved or quartered depending on size

 

Ingredients for sauce:

1/4 teaspoon ground ginger

1 1/2 tablespoon honey

2 tablespoons lemon juice

1/3 cup 100% orange juice

 

Instructions:

#
p<>{color:#000;}. Mix all of the prepared fruit.

#
p<>{color:#000;}. Thoroughly mix all ingredients for the sauce.

#
p<>{color:#000;}. Pour the sauce over the fruit mix and enjoy.

Summer Salad with Mango, Papaya & Avocado

Serves 4

Prep time: ~25-30 minutes

 

Ingredients:

1 papaya, peeled, seeded, chopped

1 mango, peeled, seeded, chopped

1 small avocado, peeled, seeded, chopped

1/2 cup diced pineapple

1 small bundle fresh coriander, chopped

1/2 cup raspberries – separated into 1/4 cups

1 1/3 tablespoons Gorgonzola cheese, crumbled

1/4 cup blueberries

1 1/3 tablespoons walnuts, chopped

 

Ingredients for the dressing:

1 tablespoon extra virgin olive oil

1 cup 100% orange juice

1 teaspoon grain mustard

 

Instructions:

#
p<>{color:#000;}. Mix the papaya, mango, avocado and pineapple.

#
p<>{color:#000;}. Add the coriander to the fruit mix.

#
p<>{color:#000;}. For the dressing:

##
p<>{color:#000;}. Crush 1/4 cup raspberries

##
p<>{color:#000;}. Mix together with ingredients for the dressing.

##
p<>{color:#000;}. Stir the dressing into the fruit mix.

#
p<>{color:#000;}. Toss the cheese, blueberries, remaining 1/4 cup raspberries and walnuts on top.

#
p<>{color:#000;}. Serve and enjoy!

Sweet & Spicy Walnut/Fruit Salad

Serves: 8

Prep time: ~15 minutes

 

Ingredients:

1 pint strawberries, halved

6 ounces raspberries

1 mango, skinned, pitted, chopped

2 kiwis, skinned, sliced

2 nectarines, chopped

1 tablespoon honey

1 tablespoon hot water

3/4 teaspoon cayenne pepper

1/2 cup walnuts, chopped

 

Instructions:

#
p<>{color:#000;}. Mix fruit.

#
p<>{color:#000;}. Preheat broiler to high.

#
p<>{color:#000;}. In a small bowl, stir together honey, 1 tablespoon hot water, and cayenne.

#
p<>{color:#000;}. Add walnuts to the cayenne/honey mix. Stir until well coated.

#
p<>{color:#000;}. Spread walnuts on a baking sheet.

#
p<>{color:#000;}. Broil for 2 to 3 minutes. Carefully watch to avoid burning.

#
p<>{color:#000;}. Stir in walnuts with fruit.

#
p<>{color:#000;}. Serve and enjoy.

Watermelon & Tomato Salad

Serves 4

Prep time: ~10-25 minutes

 

Ingredients:

2 large tomatoes, cut into 6 flat slices each

2 tablespoons apple cider vinegar

1 tablespoon extra virgin olive oil

1 teaspoon dried basil

4 cups diced seedless watermelon (~half a small melon)

 

Instructions:

#
p<>{color:#000;}. Arrange three tomato slices on each of four salad plates.

#
p<>{color:#000;}. Combine apple cider vinegar, extra virgin olive oil and dried basil in a bowl.

#
p<>{color:#000;}. Mix thoroughly.

#
p<>{color:#000;}. Add watermelon and carefully toss to evenly coat.

#
p<>{color:#000;}. Spoon watermelon over the tomatoes.

#
p<>{color:#000;}. Serve and enjoy.

Side Dish

[] Bulgar Wheat and Fruit Stuffing

Serves 6

Prep time: ~20-30 minutes

 

Ingredients:

1 1/4 cup Bulgar wheat

1/2 cup 100% apple juice

1/4 cup dried apples, chopped

10 dried apricots, chopped

1/4 cup raisins

1 eight-ounce package seasoned bread stuffing

1/4 cup pecans

3/4 cup low-sodium vegetable broth

 

Instructions:

#
p<>{color:#000;}. Bring 2 quarts water to a boil in an oven safe pot.

#
p<>{color:#000;}. Add the Bulgar wheat, bring back to a boil.

#
p<>{color:#000;}. Lower heat slightly and cook for about 15 minutes.

#
p<>{color:#000;}. Drain the Bulgar wheat and return to the pot.

#
p<>{color:#000;}. Mix the apple juice, apples, apricots and raisins in a small pot over high heat.

#
p<>{color:#000;}. Bring the apple mix to a boil, then remove from heat.

#
p<>{color:#000;}. Mix the seasoned bread stuffing, apple mix, and pecans into the Bulgar wheat.

#
p<>{color:#000;}. Stir in just enough vegetable broth to moisten the bread.

#
p<>{color:#000;}. Place Bulgar wheat mix back over medium heat for about 5 minutes.

#
p<>{color:#000;}. Serve and enjoy.

Citrus Couscous with Almonds, Raisins & Mint

Serves 4

Prep time: ~10-15 minutes

 

Ingredients:

1 1/4 cup low-sodium vegetable broth

2 tablespoon raisins

1 cup whole-wheat couscous

1 tablespoon fresh mint, rinsed, dried, chopped

1 tablespoon unsalted sliced almonds, toasted

1 tablespoon orange zest

 

Instructions:

#
p<>{color:#000;}. Combine vegetable broth and raisins in a small saucepan.

#
p<>{color:#000;}. Bring to boil over high heat.

#
p<>{color:#000;}. Add couscous and return to a boil.

#
p<>{color:#000;}. Cover and remove from the heat.

#
p<>{color:#000;}. Let the saucepan sit until the couscous has absorbed all of the broth (~5 minutes).

#
p<>{color:#000;}. Remove the lid and fluff the couscous with a fork.

#
p<>{color:#000;}. Gently mix in the mint, almonds, and orange zest.

#
p<>{color:#000;}. Serve and enjoy!

 

Orange Orzo

Serves: 4

Prep time: ~20-25 minutes

 

Ingredients:

5 ounces whole-wheat orzo

1 tablespoon extra- virgin olive oil

1 tablespoon apple cider vinegar

1 orange

2 green onions, thinly sliced

1/4 cup crumbled low-fat feta

 

Instructions:

#
p<>{color:#000;}. Cook orzo according to directions on package.

#
p<>{color:#000;}. To prepare vinaigrette: In a large bowl, whisk together extra virgin olive oil, and apple cider vinegar.

#
p<>{color:#000;}. Zest orange.

#
p<>{color:#000;}. Add zest to bowl with vinaigrette.

#
p<>{color:#000;}. Peel orange and carefully cut sections from orange. Then cut those orange sections in half.

#
p<>{color:#000;}. Toss orzo with vinaigrette. Set aside to cool slightly.

#
p<>{color:#000;}. Add orange sections to orzo.

#
p<>{color:#000;}. Top with feta and serve. This dish is best chilled.

Red Pepper & Mango Salsa

Serves: 10

Prep time: ~20 minutes

 

Ingredients:

5 red bell peppers, diced

2 large mangoes, peeled, pitted, chopped

2 scallions, sliced

1 bunch fresh cilantro leaves, chopped

1 jalapeño chili pepper, seeded, diced

3 tablespoons lime juice

1 teaspoon minced garlic

 

Instructions:

#
p<>{color:#000;}. In a bowl, mix all ingredients until coated well.

#
p<>{color:#000;}. Serve and enjoy!

Spicy Sweet Potatoes & Apples

Serves: 6

Prep time: ~35-40 minutes

 

Ingredients:

2 sweet potatoes, peeled and cut into bite-size pieces

3 tablespoons and 1 1/2 tablespoon olive oil, separated

1/2 Granny Smith, peeled, cored, chopped

1 1/2 teaspoon lemon juice

1 small fresh red chili, stemmed, seeded, chopped

A pinch of ground cinnamon

1/2 teaspoon dried chili flakes

Cooking spray

 

Instructions:

#
p<>{color:#000;}. Preheat oven to 350°F.

#
p<>{color:#000;}. Place the sweet potatoes in a bowl and toss with 3 tablespoons extra virgin olive oil.

#
p<>{color:#000;}. Put the sweet potatoes in one layer on a rimmed baking sheet and cover with foil.

#
p<>{color:#000;}. Bake until soft (~20-25 minutes).

#
p<>{color:#000;}. Lightly coat a large nonstick frying pan with cooking spray. Place over medium heat and add the sweet potatoes.

#
p<>{color:#000;}. Gently turn the potatoes until browned.

#
p<>{color:#000;}. Add the apple, lemon juice, 1 1/2 tablespoon olive oil, fresh red chili, and cinnamon. Cook until thoroughly mixed and the potatoes are golden brown.

#
p<>{color:#000;}. Sprinkle with dried chili flakes.

#
p<>{color:#000;}. Serve and enjoy.

Main Dishes

Cheesy Pumpkin Casserole

Serves: 4

Prep time: ~45-60 minutes

 

Ingredients:

1 bunch broccoli, thick stalk removed, chopped

3 cloves garlic, minced

1 egg

2 egg whites

1/2 cup skim milk

1 large bundle of kale, rinsed, stems removed, chopped

6 slices whole-wheat bread, toasted, divided

1 pound fresh pumpkin, peeled, seeded, grated, divided

5 ounces sliced part-skim mozzarella cheese, divided

 

Instructions:

#
p<>{color:#000;}. Preheat oven to 350˚F.

#
p<>{color:#000;}. Bring a medium pot half filled with water to a boil.

#
p<>{color:#000;}. Reduce heat to medium and add broccoli.

#
p<>{color:#000;}. Cook for 5 minutes, until tender.

#
p<>{color:#000;}. Drain the broccoli.

#
p<>{color:#000;}. In a small bowl, whisk the garlic, egg, egg whites and milk.

#
p<>{color:#000;}. Put a large skillet over high heat.

#
p<>{color:#000;}. Add kale and cook until beginning to sizzle. Cook for about 3 more minutes.

#
p<>{color:#000;}. Reduce heat to low and constantly stir for another few minutes. Then remove from heat.

#
p<>{color:#000;}. Break 4 slices toast into rough chunks and scatter on the bottom of a 9 × 13-inch baking dish.

#
p<>{color:#000;}. Layer half of pumpkin, kale, half of cheese, broccoli, finish with remaining pumpkin on top.

#
p<>{color:#000;}. Break remaining 2 slices toast into small pieces and scatter over top.

#
p<>{color:#000;}. Top with remaining half of cheese.

#
p<>{color:#000;}. Pour egg/milk mixture over top.

#
p<>{color:#000;}. Bake until golden brown (~30 minutes).

Peanut Butter & Banana Grilled Cheese Sandwich

Serves: 1

Prep time: ~5-10 minutes

 

Ingredients:

2 slices whole-wheat bread

1 tablespoon natural unsalted peanut butter

1/2 banana, peeled, sliced

1/2 ounce low-fat medium cheddar cheese, sliced

Cooking spray

 

Instructions:

#
p<>{color:#000;}. Coat medium pan with cooking spray and put on medium-low heat.

#
p<>{color:#000;}. Place bread on a work surface and spread each slice with peanut butter, dividing evenly.

#
p<>{color:#000;}. On 1 slice, layer banana and cheese.

#
p<>{color:#000;}. Top with remaining slice of bread, peanut butter side down.

#
p<>{color:#000;}. Place sandwich in pan and cook, turning once, until bread toasts and cheese melts, (~2 minutes per side).

Drinks

[] Mango Shake

Serves 2

Prep time: ~5 minutes

 

Ingredients:

2 cups almond milk

1 mango, skinned and pitted

1 small banana

2 ice cubes

 

Instructions:

#
p<>{color:#000;}. Put the ingredients into a blender.

#
p<>{color:#000;}. Blend until smooth.

#
p<>{color:#000;}. Separate into two glasses and enjoy with someone.

Peach & Mango Smoothie

Serves 2

Prep time: ~5 minutes

 

Ingredients:

2 1/2 ounces frozen mango

2 1/2 ounces frozen peach

3/4 cup almond milk

3/4 cup unflavored non-fat Greek yogurt

1 teaspoon honey

 

Instructions:

#
p<>{color:#000;}. Put the ingredients in a blender.

#
p<>{color:#000;}. Blend until smooth.

#
p<>{color:#000;}. Separate into two glasses and enjoy with someone.

 

Quick Shake

Serves 1

Prep time: ~5 minutes

 

Ingredients:

5 ounces of frozen fruit (your preference)

1 cup almond milk

1 scoop vanilla ice cream

1 teaspoon honey

 

Instructions:

#
p<>{color:#000;}. Blend the ingredients until smooth.

#
p<>{color:#000;}. Pour and enjoy.

 

Options: If you want a full vegan option, ditch the dairy ice cream and substitute your favorite vegan ice cream instead. Stick with vanilla to suit the flavor of the frozen fruit.

 

Tropical Smoothie

Serves 2

Prep time: ~5 minutes

 

Ingredients:

1 cup non-fat Greek yogurt

5-6 strawberries

1 cup pineapple, diced

1 banana

1 teaspoon vanilla extract

2-4 ice cubes

 

Instructions:

#
p<>{color:#000;}. Put the ingredients in a blender.

#
p<>{color:#000;}. Blend until smooth.

#
p<>{color:#000;}. Separate into two glasses and enjoy with someone.

Super Juice

Serves: 2

Prep time: ~5 minutes

 

Ingredients:

3 carrots, peeled

1 apple, quartered

1 lemon, peeled

1-inch piece of ginger

1 bunch of fresh parsley

1 cup coconut water

 

Instructions:

#
p<>{color:#000;}. Using a juicer, process carrots, apple, lemon, ginger and parsley into juice.

#
p<>{color:#000;}. Shake up the juice with coconut water.

#
p<>{color:#000;}. Serve in 2 glasses and enjoy.

Desserts & Treats

NOTE: Some recipes require chill or freeze time, so be sure to read through the instructions to get an understanding of the actual time investment.

 

Avocado & Banana Chocolate Pudding

Serves: 4

Prep Time: ~10-15 minutes

 

Ingredients:

1 1/2 bananas

1 avocado, pitted and peeled

1/4 cup unsweetened cocoa powder

3 tablespoon pure maple syrup

1/2 teaspoon vanilla extract

1/4 teaspoon ground cinnamon

 

Instructions:

#
p<>{color:#000;}. Blend the banana, avocado and cocoa powder in a food processor.

#
p<>{color:#000;}. Process until just a few chunks remain.

#
p<>{color:#000;}. Drizzle with maple syrup, then process until completely smooth.

#
p<>{color:#000;}. Add vanilla and cinnamon, process until combined.

#
p<>{color:#000;}. Put in a sealable container and refrigerate until thoroughly chilled (~2 hours).

Easy Banana Pudding

Serves 1

Prep time: ~5 minutes

 

Ingredients:

2 small to medium bananas, peeled

1 teaspoon honey

1/2 teaspoon vanilla extract

1 tablespoon nuts for topping

 

Instructions:

#
p<>{color:#000;}. Blend the ingredients except nuts in a food processor until they become smooth.

#
p<>{color:#000;}. Serve in a bowl, top with nuts.

#
p<>{color:#000;}. Enjoy!

Pumpkin Chia Pudding

Serves: 6

Prep Time: ~10 minutes (chill time: ~6 hours)

 

Ingredients:

2 cups plain unsweetened almond milk

1/2 cup pitted dates

1/3 cup chia seeds

3/4 cup unsweetened pumpkin purée (not pumpkin pie filling)

3/4 teaspoon pumpkin pie spice

 

Instructions:

#
p<>{color:#000;}. In a large container with a lid, combine milk, dates and chia seeds.

#
p<>{color:#000;}. Cover and shake well.

#
p<>{color:#000;}. Refrigerate for about 6 hours.

#
p<>{color:#000;}. Pour mixture into a blender and process on high until very smooth (~2 minutes). Add pumpkin purée, and pie spice. Blend until combined.

#
p<>{color:#000;}. Equally divide into 6 covered dishes.

#
p<>{color:#000;}. Refrigerate for 1 more hour before serving.

Tasty Fruit Pudding with Ice Cream

Serves 3

Prep time: ~5-10 minutes

 

Ingredients:

2/3 cup of any fresh fruit (mango, peach, banana, etc.)

2 cups skim milk

7 ounces vanilla non-fat yogurt (~3/4 cup)

3 scoops vanilla ice cream

 

Instructions:

#
p<>{color:#000;}. Blend all ingredients except ice cream in a food processor.

#
p<>{color:#000;}. Equally pour into 3 glasses.

#
p<>{color:#000;}. Top each with a scoop of ice cream.

 

Frozen Banana Pops

Serves: 8

Prep Time: ~15 minutes

 

Ingredients:

4 large bananas, peeled, cut in half crosswise

5 tablespoons unsweetened plain almond milk

1/4 cup natural creamy unsalted peanut butter

1 tablespoons pure maple syrup

2/3 cup chopped nuts

8 wooden skewers

 

Instructions:

#
p<>{color:#000;}. Gently push a wooden stick into cut end of each banana.

#
p<>{color:#000;}. In a small bowl, combine milk, peanut butter, and maple syrup until smooth.

#
p<>{color:#000;}. Pour nut toppings onto a plate.

#
p<>{color:#000;}. Holding 1 banana pop over the small bowl, spoon peanut butter mixture over top of it to cover all sides, letting excess drip off.

#
p<>{color:#000;}. Hold coated banana over a plate and evenly spoon nut toppings over it until covered.

#
p<>{color:#000;}. Lay coated banana on a parchment-lined baking sheet.

#
p<>{color:#000;}. Repeat with remaining bananas and ingredients.

#
p<>{color:#000;}. Cover and freeze until firm, about 4 hours.

 

Easy Grapesicles

Serves 16

Prep time: ~30 minutes

 

Ingredients:

48 green seedless grapes, rinsed

48 red seedless grapes, rinsed

16 six-inch wooden skewers

 

Instructions:

#
p<>{color:#000;}. Thread six grapes, alternating colors, onto each wooden skewer.

#
p<>{color:#000;}. Place skewers into the freezer for 30 minutes or until frozen.

#
p<>{color:#000;}. Serve and enjoy!

 

Peach & Ginger Pops

Serves: 4

Prep time: ~20 minutes (freeze time: ~6 hours)

 

Ingredients:

3 cups frozen peach slices

1 tablespoon organic evaporated cane juice

1 1-inch piece fresh ginger, peeled and finely grated

1/4 cup nonfat plain Greek yogurt

1 4-ice pop mold (4 oz per pop)

 

Instructions:

#
p<>{color:#000;}. Heat a medium saucepan on medium.

#
p<>{color:#000;}. Add peaches, cane juice and 1 tablespoon water and bring to a simmer.

#
p<>{color:#000;}. Cook until peaches soften, 5 to 7 minutes.

#
p<>{color:#000;}. Remove from heat and set aside to cool slightly, about 10 minutes.

#
p<>{color:#000;}. In a blender, blend peach mixture, ginger and yogurt on medium to medium-high speed until smooth and fully combined.

#
p<>{color:#000;}. Spoon mixture into molds, dividing evenly.

#
p<>{color:#000;}. Insert sticks into center of each ice pop, pushing down to bottom.

#
p<>{color:#000;}. Freeze until completely set (~6 hours).

Fruit-kebobs with Yogurt

Serves 4

Prep time: ~15-20 minutes

 

Ingredients:

1 cup strawberries, rinsed, stemmed and cut in half

1 cup fresh pineapple, diced

1/2 cup blackberries

1 tangerine, peeled, cut into eight segments

8 six-inch wooden skewers

 

Ingredients for dip:

1 cup strawberries, rinsed, stemmed and cut in half

1/4 cup fat-free plain yogurt

1/8 teaspoon vanilla extract

1 tablespoon honey

 

Instructions:

#
p<>{color:#000;}. Thread two strawberry halves, two pineapple chunks, two blackberries and one tangerine segment per skewer.

#
p<>{color:#000;}. To prepare the dip, puree strawberries in a food processor. Mix in the yogurt, vanilla and honey.

#
p<>{color:#000;}. Serve two skewers with the yogurt as a dip on the side.

Chewy Apple Pie Bars

Serves 12

Prep Time: ~10-15 minutes

 

Ingredients:

1 cup pitted dates

1 cup unsweetened dried apples

1 cup unsalted walnuts

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground nutmeg

 

Instructions:

#
p<>{color:#000;}. In a food processor, combine dates, apples and walnuts.

#
p<>{color:#000;}. Process until fine crumbs form.

#
p<>{color:#000;}. Add cinnamon, ginger and nutmeg.

#
p<>{color:#000;}. Continue processing until mixture is very soft and holds together when pinched, (~4 minutes).

#
p<>{color:#000;}. Press dough into a 4×8-inch loaf pan.

#
p<>{color:#000;}. Cover and refrigerate for at least 2 hours or until firm.

#
p<>{color:#000;}. Cut into 12 segments.

Hazelnut Raspberry Peach Bars

Makes 8 Bars

Prep Time: ~20 minutes

Total Time: 55 minutes

 

Ingredients:

3/4 cup buckwheat flour

1/2 cup ground hazelnut meal

1/4 cup coconut flour

1 teaspoon baking soda

1/4 teaspoon salt

1 large egg

1 1/2 cups whole buttermilk

3 tablespoons and 1 teaspoon sucanat, divided

1 teaspoon lemon zest

1 teaspoon pure vanilla extract

1 cup raspberries, mashed

1/2 cup diced peaches

1/4 cup and 2 tablespoons toasted, chopped hazelnuts, divided

 

Instructions:

#
p<>{color:#000;}. Preheat oven to 375°F. In a large bowl, combine flours, hazelnut meal, baking soda, and salt.

#
p<>{color:#000;}. In a small bowl, whisk egg; stir in buttermilk, 3 tablespoon sucanat, lemon zest and vanilla.

#
p<>{color:#000;}. Add egg mixture to flour mixture and stir until just combined. Stir in raspberries, peaches and 1/4 cup hazelnuts.

#
p<>{color:#000;}. Prepare topping: In a small bowl, stir together remaining 2 tablespoon hazelnuts and 1 teaspoon sucanat.

#
p<>{color:#000;}. Line the bottom of a 7×11-inch glass baking dish with parchment paper.

#
p<>{color:#000;}. Pour batter into pan.

#
p<>{color:#000;}. Sprinkle topping over batter and lightly press topping down with the back of a spoon.

#
p<>{color:#000;}. Bake for 28 to 32 minutes, until a toothpick inserted in center comes out clean.

#
p<>{color:#000;}. Let cool for 5 to 10 minutes.

#
p<>{color:#000;}. Cut into 8 bars.

Peanut Butter Maple Banana Muffins

Makes 14 muffins

Prep Time: ~15 minutes

 

Ingredients:

2 cups oat flour

1 teaspoon baking powder

1⁄2 teaspoon baking soda

2 large eggs, divided

2 teaspoon safflower oil

1⁄2 cup plus 2 tablespoons Greek yogurt, divided

1⁄4 cup pure maple syrup

1 teaspoon pure vanilla extract

3 bananas, divided

2 tablespoon natural unsalted crunchy peanut butter

 

Instructions:

#
p<>{color:#000;}. Preheat oven to 350°F.

#
p<>{color:#000;}. Prepare batter:

##
p<>{color:#000;}. In a large bowl, mix flour, baking powder, and baking soda.

##
p<>{color:#000;}. In a small bowl, whisk 1 egg with oil; stir in 1⁄2 cup yogurt, maple syrup and vanilla.

##
p<>{color:#000;}. Add egg mixture to flour mixture and stir until just combined.

##
p<>{color:#000;}. Mash 2 1⁄2 bananas and fold into mixture until just combined and no white streaks remain; mixture should still be lumpy.

#
p<>{color:#000;}. Meanwhile, prepare filling:

##
p<>{color:#000;}. In a small bowl, mash remaining 1⁄2 banana

##
p<>{color:#000;}. Stir in remaining 1 egg, 2 tablespoon yogurt and peanut butter until well combined.

#
p<>{color:#000;}. Line 14 muffin cups with paper liners and fill one-third of each liner with batter.

#
p<>{color:#000;}. Dollop 1 teaspoon filling into each, then divide remaining batter among liners.

#
p<>{color:#000;}. Bake for 18 to 25 minutes, until a toothpick comes out clean when inserted in center.

#
p<>{color:#000;}. Let cool in tin for 5 minutes, then remove muffins from tin and let cool on wire racks.

Pomegranate, Walnut & Apple Muffins

Serves: 12

Prep Time: ~25-30 minutes

 

Ingredients:

2 cups oat flour

2 teaspoons ground cinnamon

1 1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1/3 cup chopped raw unsalted walnuts

2 eggs

3/4 cup whole buttermilk

5 tablespoon raw honey

1/4 cup Greek yogurt

1 Granny Smith apple, cored, peeled, chopped

1/3 cup pomegranate seeds

 

Instructions:

#
p<>{color:#000;}. Preheat oven to 400°F.

#
p<>{color:#000;}. In a large bowl, whisk together flour, cinnamon, baking powder, baking soda, and salt.

#
p<>{color:#000;}. Add walnuts and whisk again.

#
p<>{color:#000;}. In a small bowl, whisk eggs, then stir in buttermilk, honey, and yogurt.

#
p<>{color:#000;}. Add egg mixture to flour mixture and stir until just combined.

#
p<>{color:#000;}. Fold in apple and pomegranate seeds. The mixture will be a little lumpy.

#
p<>{color:#000;}. Line a 12-count muffin tin with paper liners and fill each liner three-quarters of the way full with batter.

#
p<>{color:#000;}. Bake for 15 minutes or until a toothpick comes out clean when inserted in center.

#
p<>{color:#000;}. Let cool in the muffin tin for 10 minutes, then transfer muffins to a wire rack to cool completely.

Conclusion

I hope that you enjoy these recipes as much as I have. Now, I don’t expect you to try every single recipe out in the next week, but you should try out at least the more simple ones soon. Any number of the recipes that take about 5-15 minutes are worth it and be sure to make a friend and share the other portions. It’s not necessary for you to eat the entire dish yourself. Portion out each meal and eat only one serving at a time.

Be sure that you have fun along the way and test out different variety of fruits in each dish after you have mastered the preparation. Watch out for seasonal fruits relative to your neck of the woods, so that you can spare your wallet while nourishing your body. Farmer’s markets are excellent resources for fresh seasonal fruit. Load up on something when you have the opportunity, but be sure to only purchase as much as you’ll use.

I’m not a big fan of freezing foods, because it’s my belief that you sacrifice taste and nutritional value after a food is frozen. So, along with the philosophy of buying only 3 days worth of produce, make only 3 days worth of dishes. In fact, you’ll find that some dishes are best enjoyed immediately and tend to lose flavor after being prepared then refrigerated.

Be sure to go the end of the book to get your bonus tomato recipes. Those ones are great and you won’t want to miss out on them. In the meantime, eat smart and nourish your body with these awesome recipes!

 

The Green Smoothie and Juicing Bundle

Over 60 of the Tastiest Healthy Recipes for Weight Loss

By Dale L. Roberts

©2015

Disclaimer

Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

This is an informational guide and is not intended as a substitute for medical or professional services. Readers are urged to consult a variety of sources such as their medical doctor, dietitian or nutritionist. The information expressed herein is the opinion of the author and is not intended to reflect upon any particular person or company. The author shall have no responsibility or liability with respect to any loss or damage caused, or alleged, by the information or application contained in this guide. One Jacked Monkey, LLC and the author are not associated nor represent any product or vendor mentioned in this book.

ISBN: 9781370628803

The Best Green Smoothies for Weight Loss

Over 30 Simple Recipes for Healthy Eating

By Dale L. Roberts

©2015

The Best Green Smoothies for Weight Loss

Over 30 Simple Recipes for Healthy Eating

By Dale L. Roberts

©2015 All rights reserved

ISBN: 9781310947254

September 29, 2015

Copyright ©2015 One Jacked Monkey, LLC

onejackedmonkey.com

Cover design by Sami Johnston. Cover image provided by Depositphotos.com

No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.

Table of Contents

Introduction

Instructions

Preparation

Recipes

Green Ingredients Glossary

Miscellaneous Ingredients Glossary

Conclusion

Thank You

About The Author

My Other Works

Special Thanks

References

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Introduction

We can all agree that putting on extra weight comes fairly easy when there aren’t too many healthy options for when someone is on-the-go or needing a quick fix because of a busy lifestyle. Fast food joints, gas station convenience stores and local grocers offer everything imaginable, but what they offer isn’t always in the best interest of your waistline or overall health.

What if it didn’t have to be that way? What if you could have something good for you when you are on-the-go or needing a quick fix? All you need is fresh produce, a 32-ounce blender, a sharp knife and cutting board. But, you must be selective with what you are blending for the most ideal results.

Sure, you can mix a large cocktail of nothing but fruit and it will make for a tasty treat. However, fruit smoothies alone aren’t the best choices since they can be filled with sugar and far too many calories. Then again, if you can dilute the fruit ingredients with whole vegetables, then you not only get more bang for your buck, but you also get a drink with a potent blend of nutrients.

Green smoothies are shakes primarily consisting of leafy vegetables, nutritious options that provide:

1) Cholesterol reduction

2) Vitamin K – helps in blood clotting; builds strong bones; prevents age-related conditions such as, heart disease.^^v^^

3) The carotenoids lutein and zeaxanthin – reduce discomfort from light, decrease the risk of cataracts, and increase the distance of sight.^^vi^^

4) Vitamin B5, also known as pantothenic acid – All B vitamins help convert food into fuel. Vitamin B5 helps maintain a healthy digestive tract, utilize other vitamins and is critical in the manufacturing of red blood cells.^^vii^^

5) Calcium – crucial in overall health including use in the nervous system, muscles, heart, and bone.^^viii^^

6) According to the Journal of the American Dietetic Association, a decreased risk of colon cancer.^^ix^^

It’s all well and good to cite all the health benefits, but if green leafy vegetables are not very palatable to you, then you may not continue to consume them in the long run. Barring any special medical conditions, you should eat green leafy vegetables every day for the rest of your life. So, green smoothies are an excellent way for you to take in this power-packed food in a tasty drink.

Ideally, I would recommend green smoothies have a ratio of 3 parts green leafy vegetables to 1 part fruit. The recipes closely resemble this portioning to make it easy for you to implement into your daily nutrition. Eventually, when you grow to love green leafy vegetables, you can begin to increase the amount of veggies to fruit.

The key to implementing green smoothies into your daily food intake is to add one smoothie a day. Ideally, you should add the shake at a time when you need a convenience food or a quick bite. The green smoothie provides so much more nutritional value than anything you will find in fast food restaurant or convenience store. And, the sweet part is that you can make a green smoothie in advance and save it from 12 to 24 hours. Though, I much prefer drinking a smoothie as soon as I make it.

Think of the green smoothie as an enhancement to your normal nutrition. They merely fill in times you miss a meal or snack. Though a smoothie is not a meal replacement, it is certainly better than junk food or worse yet junk food.

Moderation is key in using green smoothies. A smoothie should not be more than a third of your daily nutritional intake. Relying solely on smoothies may wreak havoc on your system, so be reasonable with how much you drink throughout the day.

The green smoothies alone will not get you weight loss, but more a balanced diet with the addition of green smoothies will aid in shedding unwanted pounds. To get the most results, you must focus on when you drink your smoothies and how much you have. If you are consistent with eating properly, drinking one green smoothie per day, and exercising regularly, you may see weight loss results in as little as 21 to 30 days.

Be sure to consult your family doctor prior to changing your diet and adding green smoothies to your daily food intake. Green smoothies are not appropriate for everyone. People with specific medical conditions and on medications may not be able to consume some of the foods in this book.

When you add green smoothies to your daily routine, you will save time and money while enjoying a delicious and nutritious alternative to the fast-food and prepackaged convenience food. Now let’s dig in!

Instructions

Before you implement green smoothies into your diet, you need to have a basic overview of how often you eat. This may require you writing down an average day of what and when you eat. For example:

6:00 am – bowl of oatmeal, banana, coffee

9:00 am – snack

12:00 pm – sandwich, veggie chips, iced tea

6:00 pm – tacos, salad, glass of 100% orange juice

You will notice that the longest time between meals is from 12:00 pm to 6:00 pm. The best time to insert the green smoothie is at 3:00 pm. This way the body always has some sustenance and maintains the best energy level. Adding the green smoothie between those two meals helps cut the ravenous appetite that would otherwise come at the last meal without any snack.

To get the most out of your green smoothie, you need to take advantage of timing. Take a look at the time of day that you are in most need of food, then insert the green smoothie. Remember, though, that if what you eat at your other meals and snacks is not nutritious, the green smoothie will do little for your weight loss goals.

For more specific nutrition guidelines, grab a copy of my publication “The 3 Keys to Greater Health & Happiness.” In the book, I provide a general overview of how to shift your eating habits to maximize the most out of your weight loss efforts. As long as you eat smart and in moderation, limit junk food and exercise at least four times per week, green smoothies will expedite your weight loss goals.

Preparation

Regardless of organic or non-organic produce, you should always thoroughly wash your vegetables and fruit prior to any consumption. Make sure that the food is free of pesticides, chemicals, dirt, and debris before you eat them. Put your produce directly under running water that is lukewarm. Scrub the vegetables and fruit with your hands or use a produce-specific scrub brush. You need to gently wash the green leafy vegetables so that you keep them somewhat intact for preparation.

Chop your produce so that they can fit into your blender. If at first you find that not all the ingredients can fit into the blender, cover the appliance and puree the mixture. Then, add in any additional ingredients that didn’t fit originally.

I highly recommend that you remove the stalks from kale. These parts taste bitter and tend to sour the flavor of a smoothie. Removing the stalks doesn’t diminish the nutritional quality of the smoothie. However, if you are a frugal chef, feel free to mix the stalks in. The taste is stronger with the stalks, but not entirely horrible.

When you have the opportunity, freeze any bananas and berries ahead of time. I’ll pick up a bundle of bananas, peel them, chop them into smaller pieces and then put them into a container to store in the freezer. The bananas keep fresh somewhat fresh in the freezer for 24 hours. Avoid keeping bananas in the freezer for any longer than one day. Otherwise, you will end up with blocks of ice that cannot puree very well.

Any opportunity, buy fresh berries and immediately freeze them. Be sure that if you have strawberries that you remove the stems. Much like the kale stalks, the strawberry stems make the smoothie taste a little bitter. My favorite way to get berries is in the freezer section. Be mindful to check the nutrition facts and ingredients. Some frozen fruits have additives to keep it fresh or maintain the sweetness. Pick the frozen fruits that have no additives and are just the fruit alone.

And, be sure that you have ice cubes prepared for any time you make smoothies. These help thicken the consistency of the smoothie so that it is more like a milkshake than juice. When the smoothie is a bit thin, add a couple ice cubes and puree for half a minute longer. If you have your fruits frozen ahead of time, you may not need any ice cubes. In that case, disregard the ice cubes suggested in a recipe.

Put all ingredients into the blender, cover it up and blend on high until the consistency is smooth. Depending on the quality of the blender, you may need to pause every now and then to stir up the ingredients. Then, continue blending the ingredients until mixed well. Blending may take anywhere from 1-3 minutes. The total preparation time should be less than 10 minutes.

If the smoothie consistency is too thick for your liking, let it sit and melt. Or, you can add ice-cold water to the mixture and blend. If you have already added ice cubes to the mix, do not add too much water. There’s nothing worse than a watery smoothie.

With all these tips in mind, it’s time to make a tasty green smoothie!

Recipes

Super Green Blends

Super-Green Blend

Ultra-Green Blend

Kale & Spinach Blends

Super Green Blend II

Spinach/Kale Tropical Mix

Kale/Spinach Blend

Spinach/Kale Blend

Kale Blends

Sweet Potato Orange Green

Kale & Hemp

Kale Blueberries Banana

Kale Lemon Banana

Kale Banana Pumpkin

Kale & Cranberry

Kale & Mango

Kale & Kiwi

Spinach Blends

Spinach Lime Banana

Spinach Banana Berry

Tropical Spinach Blend

Glowing Green

Spinach & Mango

Spinach Berries Chia

Spinach Peach Orange

Spinach Cilantro Banana

Spinach Apple Peach

Spinach Cucumber Carrot

Spinach Grape Banana

The Lean Green Blend

Spinach Pistachio

Spinach & Papaya

Spinach & Pear

Spinach & Berries

Red Velvet Gone Green

Fake Shamrock Shake

Raspberry Shortcake

Spinach & Strawberry

Spinach, Grapefruit, Watermelon & Banana

Super Green Blends

[] Super-Green Blend

1 cup chopped romaine lettuce

1 cup spinach

4 stalks fresh celery

1 apple, cored, chopped

1 frozen banana, peeled

1 pear, cored, chopped

1/2 lemon, skinned, deseeded

4-6 ice cubes

Ultra-Green Blend

2 kale leaves, stalks removed

1 cup spinach

2 romaine lettuce leaves

1/2 cup of cilantro, fresh

2 mint leaves

1 pineapple, skinned, cored

1-inch piece of ginger root

4-6 ice cubes

Kale & Spinach Blends

[][] Super Green Blend II

1/2 cup kale, stalks removed

1/2 cup spinach

1/2 green apple, cored, chopped

1 cup papaya, cubed, deseeded

1/2 frozen banana, peeled

Spinach/Kale Tropical Mix

1/4 cup spinach

1 kale leaf, stalks removed

1/4 cup frozen pineapple

1/4 cup frozen mango

1 cup coconut milk

Kale/Spinach Blend

2 kale leaves, stalks removed

1 cup spinach

1/2 bunch of parsley

1 pineapple, skinned, cored

1 mango, peeled, pitted

1 lemon, peeled, deseeded

2 tablespoon chia seeds*

*For the best results from chia seeds, be sure to soak them prior to blending them into your smoothie. Soak 2 tablespoons of chia seeds in 6 tablespoons water (or your preferred liquid) for at least 20 minutes or at most overnight. Place the soaking chia seeds into your refrigerator. Drain off any excess fluid after soaking. The chia seeds will have a slimy, gelatinous-type consistency, but are far more edible and digestible this way.

Spinach/Kale Blend

2 cups spinach

2 cups kale, stalks removed

1/2 lime, peeled, deseeded

1 pear, peeled and cored

1.5 cup coconut water

2-4 ice cubes

Kale Blends

[] Sweet Potato Orange Green

3 cups kale, stalks removed

1 orange, peeled, deseeded

1/2 cup cooked sweet potato, mashed and cooled

2 tablespoons chia seeds*

1 cup papaya, cubed, deseeded

*For the best results from chia seeds, be sure to soak them prior to blending them into your smoothie. Soak 2 tablespoons of chia seeds in 6 tablespoons water (or your preferred liquid) for at least 20 minutes or at most overnight. Place the soaking chia seeds into your refrigerator. Drain off any excess fluid after soaking. The chia seeds will have a slimy, gelatinous-type consistency, but are far more edible and digestible this way.

Kale & Hemp

2 cups kale, stalks removed

1.5 cups unsweetened almond milk

1 tablespoon hemp seeds

1 frozen banana, peeled

2 ice cubes

Kale Blueberries Banana

3 kale leaves, stalks removed

1/2 cup frozen blueberries

1 frozen banana, peeled

1-inch piece of ginger root

1 tablespoon of hemp seeds

4-6 ice cubes

Kale Lemon Banana

3 kale leaves, stalks removed

1/2 cup cilantro

1 frozen banana, small

1 lemon, peeled, deseeded

0.5” piece of ginger root

2 tablespoons chia seeds*

1 tablespoon ground flaxseeds

4-6 ice cubes

*For the best results from chia seeds, be sure to soak them prior to blending them into your smoothie. Soak 2 tablespoons of chia seeds in 6 tablespoons water (or your preferred liquid) for at least 20 minutes or at most overnight. Place the soaking chia seeds into your refrigerator. Drain off any excess fluid after soaking. The chia seeds will have a slimy, gelatinous-type consistency, but are far more edible and digestible this way.

Kale Banana Pumpkin

3 kale leaves, stalks removed

1/2 cup pumpkin puree

1 tablespoon ground flaxseed

1 frozen banana, peeled

1/4 teaspoon cinnamon

1/2 cup unsweetened vanilla almond milk

2-4 ice cubes

Kale & Cranberry

2 cups kale, stalks removed

1 cup cranberries

2 oranges, peeled

2 bananas

4-6 ice cubes

Kale Mango

3 cups kale, stalks removed

1/2 lime, peeled, deseeded

1/2 frozen banana, peeled

1 mango, peeled, pitted

1 cup coconut milk

Kale & Kiwi

2 cups kale, stalks removed

1 peeled kiwi

1 tablespoon natural peanut butter

4-6 ice cubes

Spinach Blends

[] Spinach Lime Banana

3 cups spinach

1/2 cup of chopped cilantro

3 medium bananas

1 lime, skinned

1-inch piece of ginger root

4-6 ice cubes

Spinach Banana Berry

1 cup spinach

1 frozen banana

1/2 cup blueberries

1/2 cup raspberries

1/2 cup blackberries

1/2 cup coconut milk

Tropical Spinach Blend

1 cup spinach

1 cup frozen pineapple chunks

1 cup frozen mango chunks

1 frozen banana, peeled

1 cup frozen mixed berries

1 cup unsweetened almond milk

1 teaspoon vanilla extract

Glowing Green

1 cup spinach

1/2 avocado

1/4 cup coconut water

1 frozen banana, peeled

1/2 cup frozen pineapple

1/2 cup mango chunks

1/2 tablespoon ground flaxseed

Spinach Mango

1.5 cups spinach

1/2 avocado

1.5 cup of mango, peeled, pitted

1 cup of pineapple

2 cups water

Spinach Berries Chia

1 cup spinach

1 cup unsweetened almond milk

1 cup frozen mixed berries

1 tablespoon chia seeds*

*For the best results from chia seeds, be sure to soak them prior to blending them into your smoothie. Soak 1 tablespoon of chia seeds in 3 tablespoons water (or your preferred liquid) for at least 20 minutes or at most overnight. Place the soaking chia seeds into your refrigerator. Drain off any excess fluid after soaking. The chia seeds will have a slimy, gelatinous-type consistency, but are far more edible and digestible this way.

Spinach Peach Orange

2 cups spinach

2 peaches, pitted

1 cup 100% orange juice

2-4 ice cubes

Spinach Cilantro Banana

2 cups spinach

1/2 cup cilantro, fresh

1 cup strawberries

2 bananas, frozen

1 cup blueberries

3/4 cup 100% orange juice

4-6 ice cubes

Spinach Apple Peach

2 cups spinach

2 cups frozen peach slices

1 cup of unsweetened almond milk

1 medium apple, cored, chopped

Spinach Cucumber Carrot

1.5 cup spinach

1/3 cup cucumber, chopped

1/4 avocado, peeled and pitted

1/4 cup of chopped parsley

1/2 celery stalk

1/2 lime, peeled, deseeded

1.5 Roma tomatoes

3/4 cup pineapple chunks

1.5 medium carrots

4-6 ice cubes

Spinach Grape Banana

1 cup spinach

1/2 cup seedless green grapes, frozen

1 green apple, cored, chopped

1.5 cups of coconut water

1 frozen banana, peeled

1 teaspoon coconut oil

1 teaspoon ground flaxseed

The Lean Green Blend

1 cup spinach

1/2 English cucumber, chopped

1 lime, skinned, deseeded

10 mint leaves, chopped

1/2 pineapple, cored, skinned

1/2 pear, cored chopped

4-6 ice cubes

Spinach Pistachio

1 cup spinach

2 tablespoon pistachios, shelled

1 tablespoon almonds

1/2 cup of unsweetened almond milk

4-6 ice cubes

Spinach Papaya

2 cups spinach

1/2 cup pineapple

1/2 cup papaya

1 frozen banana, peeled

1/4 cucumber

1 cup coconut water

4-6 ice cubes

Spinach & Pear

2 cups spinach

1 pear, cored, chopped

0.5” piece of ginger root

1 tablespoon ground flaxseed

1 cup coconut water

2-4 ice cubes

Spinach & Berries

3 cups spinach

1 cup 100% orange juice

1 frozen banana, peeled

1/2 cup mixed berries, frozen

4-6 ice cubes

Red Velvet Gone Green

2 cups spinach

2 cups of strawberries

4 pitted dates

1/4 cup diced raw beets

1 tablespoon cacao powder

2 cups coconut milk

1/2 teaspoon vanilla extract

NOTE: This will not be green, but more a red color due to the beets.

Fake Shamrock Shake

1.5 cups spinach

1/2 cup fresh mint leaves

2 cups coconut milk

2 frozen bananas, peeled

4 pitted dates

1 teaspoon vanilla extract

Raspberry Shortcake

2 cups spinach

3 cups frozen raspberries

1 tablespoon ground flaxseed

2 cups coconut water

1 teaspoon vanilla extract

Spinach & Strawberry

2 cups spinach

2 cups strawberries

1 frozen banana, peeled

0.5” piece of ginger root

2 cups unsweetened almond milk

Spinach, Grapefruit, Watermelon & Banana

2 cups spinach

1 frozen banana, peeled

3 cups watermelon, cubed

2 cup grapefruits

4-6 ice cubes

Green Ingredients Glossary

Most green leafy vegetables are an excellent source of dietary fiber, vitamins, and minerals. You’ll notice a commonality among the greens – vitamin K, A, C and some B-vitamins. Then, there is also minerals such as iron, choline, and potassium. Additionally, these greens have tons of antioxidants that help boost your immune system and assist in healthy cell regeneration and development.

Here is a list of some of the greens included in the recipes:

Avocado – Wait, how did this make a list of greens?! I feel it’s the world’s most overlooked fruit. Yes, it’s a fruit! The avocado is chock full of twenty powerful vitamins, and minerals. Avocado is calorie-dense and filled full of healthy fatty acids.^^x^^ This fruit’s consistency is smooth and blends well with most any fruit or vegetable. Go light on this superfood. A quarter to half an avocado is more than enough for one person.

Celery – This is a versatile green for beverages since it can be used with most every fruit and vegetable to enhance the flavor. Celery is low in calories, carbohydrates, fat and cholesterol while rich in vitamin K, and many other vitamins and minerals.^^xi^^

Cilantro – This little leafy green packs quite the punch, so a little goes a long way when you use it. Cilantro is filled with vitamins and minerals such as folic acid, riboflavin, niacin, vitamin A, beta-carotene, vitamin C, and vitamin K.^^xii^^

Cucumber – This is by far my most favorite for watering down strong flavors. The cucumber not only has water and electrolytes perfect for hydration but also is rich in vitamin K, potassium and many other vitamins and minerals.^^xiii^^

English cucumber – A variation of the cucumber but it is normally longer and skinnier. You’ll find English cucumbers wrapped in plastic in the produce section at your grocer or farmers market.

Kale – By far my absolute favorite food and it is apparent in its abundance in the recipes. Much like spinach, kale is incredibly cheap and easy to get at farmers markets and grocers. Kale has a strong flavor, but if you ease your way into eating this plant, you’ll find that you will build a taste for it. This leafy green is low-calorie and potent in vitamin A, vitamin C, and chlorophyll. It is also an ideal source of minerals such as calcium, copper, potassium, iron, manganese, and phosphorus.^^xiv^^ And, this is just the start! Kale is truly a superfood.

Mint leaves – More than a breath freshener or food additive, mint has tons of vitamins, minerals, and dietary fiber. A little mint goes a long way, so add mint leaves sparingly.

Parsley – Believe it or not, parsley is not just a garnishment or to freshen your breath after a meal. Parsley has the most vitamin K per serving which may increase brain development and mental focus. Eating just one cup of chopped parsley provides you with over 550% of your recommended daily allowance! Wow! This leafy green also has lots of vitamins, minerals, and antioxidants. Much like cilantro, a little goes a long way, so add parsley conservatively to your smoothies. Fun fact: Parsley is a distant relative of celery and the Greek translation is “rock celery.”^^xv^^

Romaine lettuce – This green leafy vegetable contains omega-3 fatty acids, vitamin C, B-vitamins and is rich in minerals such as, calcium and iron.^^xvi^^

Spinach – You’ll find this in many of my recipes because it is cheap and accessible at farmers markets and grocers. This leafy green has vitamin A, vitamin C, and vitamin E. Spinach is a quality source of calcium, iron, potassium, protein, and choline.^^xvii^^ Choline, usually grouped with B-vitamins, may help in brain activity and mental focus.^^xviii^^

Miscellaneous Ingredients Glossary

Almonds – This nutrient-rich tree nut may help promote heart health and prevent weight gain. Additionally, almonds “may even help fight diseases like diabetes and Alzheimer’s (disease).”^^xix^^

Almond milk (unsweetened, unsweetened vanilla) – This tasty treat is an excellent alternative to dairy milk. However, I try to use it sparingly since it is a processed food. Almond milk adds a silky, cream-like texture to a smoothie, but your smoothie will not suffer without this costly item. See the benefits of almonds for more information on why almond milk is good for you.

Fruit (apple, pear, banana, lemon, lime, pineapple, papaya, mango, orange, blueberries, raspberries, strawberries, peach, Roma tomato, kiwi, dates, grapefruit) – The health benefits of fruit is seemingly limitless. To see more information on the powerful benefits of fruit, refer to my publication “Clean Eating Recipes: Over 30 Simple Recipes for Healthy Cooking (Book Two).”

Beet root – This root seems to be a cure-all for most any ailment, and why not? Beets are low calorie and have tons of fiber, vitamins and minerals yet have the highest sugar content of all vegetables. A little beet goes a long way, so use this vegetable in moderation.

Cacao powder, cinnamon, vanilla extract – These are merely for flavor enhancement in your smoothies and each has their own health benefits.

Carrot – This root vegetable has tons of vitamin A and is thought to have health benefits including aiding skin development, prevent cancer, and reduce aging.^^xx^^

Chia seeds – These anti-oxidant rich seeds pack a powerful punch with tons of benefits. Chia seeds are fiber-dense, have protein and healthy fats. This food has been shown to cause improvements in type II diabetics, increase athletic performance and provide many nutrients for better bone health.^^xxi^^ For the best results from chia seeds, be sure to soak them prior to blending them into your smoothie. Soak a ¼ cup of chia seeds in ¾ water (or your preferred liquid) for at least 20 minutes or at most overnight. Place the soaking chia seeds into your refrigerator. Drain off any excess fluid. The chia seeds will have a slimy, gelatinous-type consistency, but are far more edible and digestible this way.

Coconut (milk, water, oil) – The coconut is loaded with healthy fatty acids, potassium and some naturally occurring vitamins and minerals.^^xxii^^ Moderation is key when it comes to this fruit (technically a drupe). The oil is loaded with saturated fat (the not-so-healthy fat) and some designer brands of milk and water comes loaded with additives, sugars, and flavorings. When possible, choose a brand of coconut product that is plain coconut without any other ingredients.

Ginger root – Commonly known for its anti-inflammatory effects and stomach relief, the anti-oxidant filled ginger root can also be used to cut strong flavors and spice up dull beverages. Use ginger root in moderation. If you are using ginger, try grating it before blending it into your smoothie. I made the mistake of not grating and had chunks of it in my drink. That’s not a bad thing, but a small bite of ginger packs a punch. You won’t shake that strong flavor for awhile after eating pure ginger. This root is relatively cheap and is available at most farmers markets and grocers. Get fresh ginger root only and buy a small amount at a time.

Green grapes (seedless) – This anti-oxidant rich berry is cited as a potential prevention of cancer, heart disease, high blood pressure and constipation.^^xxiii^^ Grapes with seeds are excellent, but the seeds make the drink bitter. When using the grapes, be sure to take off any stems.

Ground flaxseeds –Preliminary studies indicate that flaxseeds may help reduce your risk of heart disease, cancer, stroke, and diabetes.^^xxiv^^ Flaxseeds have heart-healthy omega-3 fatty acids, an abundance of fiber, and anti-oxidants. Buy whole flaxseeds and grind them in a food processor. Fresh ground flaxseeds have more of the healthy fats available as opposed to the store-bought pre-ground flaxseed.

Hemp seeds – These seeds have been cited to improve digestion, balance hormones, and improve metabolism. Hemp seeds are loaded with protein, healthy omega-3 and omega-6 fatty acids and a variety of vitamins and minerals.^^xxv^^ Get the shelled variety if you can afford it.

Natural peanut butter – It has long been known that peanuts have protein, healthy fats, fiber, vitamins and minerals that may reduce the risk of high blood pressure, stroke, and heart disease.^^xxvi^^ So, peanut butter is an excellent choice to enhance your favorite smoothie. Buy only natural peanut butter without any additives or preservatives. Oil will separate at the top the peanut butter jar so you will have to thoroughly stir the peanut butter before you get a serving.

Orange juice (100%) - Buy only 100% orange juice with no additives or preservatives. Or, make your own orange juice.

Pistachios – Much like peanuts, the pistachio has protein, healthy fats, fiber, vitamins, and minerals.^^xxvii^^ Get the shelled variety of pistachio to avoid extra work. Be sure to get this nut plain and no flavorings or salt.

Pumpkin puree – Also called pumpkin mush, this vegetable has plenty of dietary fiber, anti-oxidants, vitamins, and minerals. This vegetable is the most recommended by dietitians for cholesterol control and weight loss programs. You’ll love the sweet flavor it adds to any smoothie. Generally, I purchase the canned variety and get pumpkin puree without any other ingredients.^^xxviii^^

Sweet potato – Very similar to the nutrition profile of a pumpkin, the sweet potato provides lots of fiber, potassium, vitamin A, and a host of other vitamins and minerals.^^xxix^^ Be sure to cook and cool the sweet potato in advance of blending in your smoothie. I throw the entire sweet potato in with the skin included. The skin is fiber dense and doesn’t take away from the flavor of the smoothie.

Conclusion

Green smoothies can be a healthy addition to any diet plan. However, to maximize the most out of the nutritional content of a green smoothie, it’s important that your other meals and snacks are of equal nutritional value. You will not see any results if you are eating out all the time and consuming pre-packaged processed foods. These power shakes aren’t so good that they will negate any other bad eating habits or empty calories.

Also, exercising is another excellent way to get the most from your green smoothies. In fact, I love to drink a smoothie directly after a workout. It serves as a great reward and works as a natural energy boost.

You will notice that a vast majority of the recipes either included spinach or kale. I’ll be completely honest and share with you that I prefer these two green leafy vegetables. Make no mistake, other green leafy vegetables can be substituted in their place. Experiment with different fruits and vegetables to make your own favorite concoction. I’d recommend sticking to a minimum ratio of three parts vegetable to one part fruit that way you aren’t throwing yourself into a sugar high. Yes, fruits are good for you, but you need to exercise moderation. Otherwise, if you had fruit-centered shakes, then it wouldn’t be much of a green smoothie.

My last tip is that you shop at local farmers markets and grocers for the best in-season vegetables and fruits. All of the recipes in this book came from when I found deeply discounted produce. I saved you a lot of time and heartache in the process. Believe me, I made some recipes that were not at all palatable. In fact, I made enough bad smoothies that could fill a whole new book! But, I’ll leave that alone.

When you add green smoothies to your diet, you should save time and money. Sure, it is easy going to a fast-food restaurant or convenience store to grab a quick bite, but what is that really affording you? What is the ultimate cost of spending your time and money on prepackaged, processed junk foods? Your health takes the brunt of this convenience food, so that is why green smoothies will fit well into your better long-term health. You will still save time and money. But, the biggest reward is when you enjoy a nutritious treat while nourishing your body with all the best foods. In the meantime, cheers! Drink up!

The Best Juicing Recipes for Weight Loss

Over 30 Healthy Fruit & Vegetable Blends

By Dale L. Roberts

©2015

The Best Juicing Recipes for Weight Loss

Over 30 Healthy Fruit & Vegetable Blends

By Dale L. Roberts

©2015

All rights reserved

ISBN: 9781310386145

September 29, 2015

Copyright ©2015 One Jacked Monkey, LLC

onejackedmonkey.com

No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.

Disclaimer

Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

This is an informational guide and is not intended as a substitute for medical or professional services. Readers are urged to consult a variety of sources such as their medical doctor, dietitian or nutritionist. The information expressed herein is the opinion of the author and is not intended to reflect upon any particular person or company. The author shall have no responsibility or liability with respect to any loss or damage caused, or alleged, by the information or application contained in this guide. One Jacked Monkey, LLC and the author are not associated nor represent any product or vendor mentioned in this book.

Table of Contents

Introduction

Equipment Needed & Directions

Recipes

Ingredients Glossary

Conclusion

Thank You

About The Author

My Other Work

ATTENTION: Get Your Free Gift

References

ATTENTION: Get Your Free Gift

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Introduction

If you want to lose weight, then I believe I have one small solution that will help you gain an early victory and continued growth in your health pursuits. Sure, you can exercise more and eat less, but is this sustainable for you in the long-term? Can you continue to keep increasing the amount of time you are working out? Or, are you able to eat less than you are usually accustomed to for the long run? Maybe you are able to do this for a quick fix, but I believe that I have a solution that will help you.

Sadly, I cannot relieve you of your workouts since you greatly benefit from exercising regularly.^^xxx^^ However, I can show you an easy way to get most of what your body needs nutritionally. The answer is juicing.

Juicing is the process of extracting the valuable nutrients from fruits and vegetables and combining them to make a concentrated dose. Think of a juicing as a way to feed your body a bucket of nutrition by way of a single 10-12 ounce glass. The process of juicing removes the insoluble fiber from the produce, allowing for increased absorption of nutrients and enzymes you’d otherwise miss in cooked food.

When you drink freshly made juice, you consume an abundance of nutrients and active enzymes. These enzymes handle converting the nutrients into a usable form of cellular health and growth.^^xxxi^^ All of these valuable enzymes are lost in cooking, so your body has to create these enzymes. Through juicing, you skip the extra work of enzyme production. This means that your body can utilize the nutrients right away.

Since juicing requires a substantial amount of fruits and vegetables for one glass, you get more than your recommended daily allowance. The United States Department of Agriculture (USDA) recommends the healthy adult on a 2,000 calorie diet consume at least 2.5 cups of fruits and vegetables.^^xxxii^^ I assure you that if you prepare at least one 10-12 ounce glass of juice, you will more than fulfill the USDA nutrition guidelines for fruit and vegetables.

And, juicing provides an excellent solution for those of us who are vegetable-challenged. I have always had an issue with eating vegetables. My low vegetable intake had nothing to do with taste or aversions. I simply found difficulty in eating vegetables. Juicing offered what I needed in consuming an abundance of vegetables while gaining tons of valuable life-enhancing nutrition.

So, if you have problems with eating your fruits and vegetables, then juicing just may have what you are looking for. However, I would caution you to juice only produce that you like. If you detest beets, then you may not care for most juices with beets in it.

When you begin juicing, start with what you like. Slowly introduce a few other fruits and vegetables, so that you develop a taste for the uncommon or unfamiliar. In due time, you may build a liking for produce that you used to dislike.

Juicing does not substitute for a meal and I would highly discourage consuming only juice. Known as a juice fast, drinking only juice has some benefits, but you should not do this without the direct supervision of your family doctor or dietitian.

Simply start with adding one 10-12 ounce glass of juice per day. You’ll find morning works best since you may find an increase in energy. Try to utilize more vegetables than fruit so that you aren’t strictly drinking a glass full of fruit sugars. Some green leafy vegetables taste bitter so you can balance the flavor with fruit. For instance, the bitterness of kale is counter-balanced by pineapple. Try your own combination of fruits and vegetables to see what works for your palate.

Juicing is sustainable and affordable if you are selective with what you buy. Purchase produce that is in-season to save money. When you make too much juice, be sure to store it in an airtight container to be consumed within 24 hours. When juice is set out for too long, it oxidizes, therefore losing a lot of its potency and taste.

When you want to lose weight, it’s hard enough having to eat right and exercise. But, juicing provides an easy way to get the much-needed nutrition your body craves when switching to a newer, healthier lifestyle. With daily juicing, healthy eating, and regular exercising, your weight loss goals will come in no time. So, let’s get to juicing right away!

Equipment Needed & Directions

To make a good juice blend, you will need the right produce and correct equipment:

1) Juicer – Any number of juicers are available and you will find a good one for about $50 to $400. But, you don’t have to break the bank to get a reliable juicer. Without any compensation, I can say that my preferred juicer is a Breville Juice Fountain Plus. However, feel free to find what works best for your budget and what appeals to you most.

2) A sharp knife – You’ll need to cut up some of your produce to fit through the shoot. Handle this knife with care and be sure that it is properly sharpened ahead of every juicing.

3) Cutting board – You need this item to cut some of the fruits and vegetables on.

4) Optional – Airtight container for storage. Keep in mind, the nutritional value and taste diminishes the longer it sits out in the open. So, use the airtight container for storing any extra juice you have for later consumption. It is best to drink the juice within 24 hours of making it.

Practice makes perfect in juicing. The first few times of juicing you may have extra drink leftover. Avoid drinking too much juice and keep how much you drink to about 10-12 ounces. Most recipes in this book will yield about 2-3 servings and will vary based on the size of produce you use.

Whenever you have the choice, pick organic fruits and vegetables. In my opinion, there is an evident change in flavor, texture and consistency in organic versus non-organic. Besides, you don’t want to be drinking down a ton of trace pesticides with your nutrient-rich drink.

Whatever produce you choose, organic or non-organic, wash and rinse the food thoroughly before juicing. If you must use non-organic, be sure that you take a little extra time to clean off the fruits and vegetables.

I cut the produce into pieces that can easily fit into the shoot and place the guide over the top. A general rule is that your produce should not be any longer or wider than the juicer shoot. If you try to place too much produce at one time into the juicer shoot, then you may end up with less juice and more waste. And worse yet, you could very well fry out your juicer motor putting in too much food at one time. Read your juicer manual to know what is appropriate to your model juicer.

You will find a method that works best for you in what order to juice your produce. I have found success in alternating heavy produce with lighter produce. Roll any green leafy vegetables into a ball when possible for better juicing and less waste. Placing green leafy vegetables as without proper preparation will see a lot of spray-back from the shoot and more waste.

Usually, you will want to use the entire plant. However, there are exceptions to this rule. For instance, remove:

1) Banana peels

2) Citrus peels (i.e. oranges, limes, lemons, etc.)

3) Kale stalks

It’s not to say that you can’t drink the juiced contents of these portions of the plants. I just wouldn’t suggest it since these things can diminish the flavor and make the juice bitter-flavored.

I have found two magical ingredients that tend to cut bitterness of juice:

1) Ginger root – a little goes a long way

2) Pineapple

I was told the benefits of juicing raw beets, but I could not get past the strong flavor of this root. So, I added a nub of ginger root and that made all the difference. Another close friend suggested pineapple to cut the beet flavor and voila! That worked even better for me.

The really cool part about juicing is that you can try any number of combinations to see what works for you. I have taken a lot of guesswork out of what is good and what is horrible. For instance, you will not find many recipes with cauliflower or radishes, because they never worked for me or anyone else I knew. So, if you are feeling bold, give it a go! But, I would strongly discourage you from wasting your time or produce.

Now, let’s get to juicing and enjoying the many great tastes and health benefits that these fruit and vegetable juice blends provide!

Recipes

The ABC Cocktail – Apple, Beet, & Carrot

Beets & Treats

The Cant-al-apple Blend

The Christmas Treat

Four-Color Blend I

Four-Color Blend II

Four-Color Blend III

Green Citrus

Green Juice I

Green Juice II

Green Juice III

Green Refreshment

Island Greens

Mean Green

Minty Green

Red & Green Blend

Red Juice I

Red Juice II

Refreshment Cocktail I

Refreshment Cocktail II

Smooth Green Juice

Smooth Pineapple

Super Green Apple Blend I

Super Green Apple Blend II

Super Green Apple III

Super Green Blend

Sweet Fruit Juice

Sweet Treat I

Sweet Treat II

Three-Color Blend I

Three-Color Blend II

Tropical Green

V8-1 (aka Fake V8)

The ABC Cocktail – Apple, Beet, & Carrot

1/4 apple

1/2 beet

2 large carrots, ends trimmed

2 large celery stalks

1/4 green bell pepper

0.5-inch of ginger

Beets & Treats

1 beet

2 leaves of red cabbage

3 medium carrots

1/2 lemon

1 orange

1/4 pineapple

2 handfuls spinach

The Cant-al-apple Blend

1 small wedge cantaloupe

1 whole red apple

1 whole lemon

The Christmas Treat

2 oranges, peeled

1 medium beet

4 medium carrots

8 mint leaves

Author Note – My mother used to give me an orange and candy cane in my Christmas stocking every year. I could insert the candy cane into the orange and suck the orange juice through the cane. This drink reminds me of that flavor.

Four-Color Blend I

2 oranges, peeled

1/2 lemon

1/2 beet root

4 handfuls spinach

3 stalks celery

2 small carrots

1-inch piece of ginger root

Four-Color Blend II

2 medium apples, cored

1 beet

4 medium carrots

3 celery stalks

1/2 cucumber

0.5-inch of ginger root

Four-Color Blend III

1 cup blueberries

1 large apple, quartered

1 medium orange, peeled

2 small zucchini

1/4 head of red cabbage

3 kale leaves

1/2 cucumber

Green Citrus

1 bunch kale

2 cucumbers

1/2 bunch parsley

1 lemon, peeled

1 lime, peeled

1 green apple

Green Juice I

1 Granny Smith apple

3 kale leaves

1/4 English cucumber

1 handful green grapes

Green Juice II

2 kale leaves

2 celery stalks

1 orange, skinned

1/2 cup chopped parsley

1 bunch of mint leaves

1 mango, pitted

Green Juice III

1 medium red apple

3 kale leaves, stalks removed

2 lettuce leaves

3 celery stalks

1/2 medium cucumber

Green Refreshment

1/2 tomato

2 medium red apples

2 asparagus stalks

1 bunch of spinach

3 celery stalks

1 cucumber

Island Greens

1 kiwi, peeled, sliced

2/3 cup pineapple

1/2 cucumber

1/3 cup diced broccoli

Mean Green

2 medium apples

4 stalks celery

1 cucumber

1-inch piece of ginger root

1/2 lemon

6 leaves kale

Minty Green

1/2 lemon, peeled

1/2 cucumber

1 cup green grapes

1 wedge honeydew melon

1 kiwi

1 celery stalk

1 handful fresh mint

Red & Green Blend

1 handful of grapes

1 apple

1 lemon

1 cucumber

1/2 cup parsley

4 celery stalks

1 medium beet

Red Juice I

3 large carrots without tops

1 large tomato

8 large strawberries

1 lime

1-inch piece of ginger root

1 apple, halved

1 large red bell pepper, stemmed, seeded

Red Juice II

2 medium red apples

2 medium beets, no greens

5-inch-long sweet potato

1 medium red bell pepper, seeds removed

1 large carrot

Refreshment Cocktail I

2 medium apples, cored

2 stalks celery

1 cucumber

5 leaves kale

1/2 lemon

2 oranges, peeled

1 handful parsley

Refreshment Cocktail II

2 medium apples, cored

2 stalks celery

1 cucumber

5 leaves kale

1/2 lemon

2 oranges, peeled

Smooth Green Juice

1 avocado, pitted, skinned

2 handfuls of seedless grapes

2 medium apples

2 cups spinach

3 celery stalks

1 lime

Smooth Pineapple

1 cup pineapple, peeled, cored

3 1/2 ounces broccoli

3 1/2 ounces cucumber

1 kiwi, peeled

Super Green Apple Blend I

1 bunch of spinach

1/2 lime, peeled

1 lemon, peeled

1 large cucumber

1 apple

0.5-inch piece of ginger root

Super Green Apple Blend II

3 medium apples

3 celery stalks

1/2 cucumber

0.5-inch piece of ginger root

4 leaves kale

1 lemon, peeled

1 large orange, peeled

Super Green Apple III

1 Granny Smith apple

1/2 lemon, skinned, deseeded

5 red leaf lettuce leaves

1 cucumber

Super Green Blend

2 medium apples, cored

1 cucumber

4 leaves kale, remove the stalks

1 lemon

2 cups spinach

Sweet Fruit Juice

1/2 large pineapple, peeled, cored

1 cup strawberries

1 pear

0.5 bunch of mint leaves

Sweet Treat I

8 strawberries

2 bananas

10 dates, pitted

Sweet Treat II

2 medium red apples

4 kiwis

2 oranges

1 pineapple, skinned

Three-Color Blend I

4 red apples

1 small cucumber

2 large carrots

2 celery stalks

Three-Color Blend II

4 medium carrots

1 small apple

2 cups spinach

2 celery stalks

4 parsley leaves

Tropical Green

4 kale leaves

1 mango, seeded

0.5-inch piece of ginger root

1 orange, peeled

1 cup pineapple chunks

V8-1 (aka Fake V8)

2 large carrots

3 stalks celery

1/2 cucumber

2 handfuls parsley

1/2 green bell pepper

1 cup spinach

3 tomatoes

Ingredients Glossary

Fruit Facts

[as featured in my publication Clean Eating Recipes (Book Two)]

According to the United States Department of Agriculture (USDA)^^xxxiii^^, fruit is good for you because of the following:

1) No cholesterol in fruit

2) Most fruits are naturally low in calories, fat, and sodium

3) Source of essential nutrients, such as:

a) Potassium – may help maintain healthy blood pressure, reduce the risk of bone loss, and kidney stones. Potassium is in bananas, prunes, cantaloupe, honeydew melon, oranges, and much more.

b) Dietary fiber – reduces blood cholesterol levels, may help lower the risk of obesity, type 2 diabetes, and heart disease (i.e. heart attack, stroke). Fiber is crucial in the regularity of bowel function and aids in satiety or the feeling of fullness.^^xxxiv^^

c) Vitamin C – important in body tissue growth and repair; helps heal cuts and wounds; maintains good oral health

d) Folate (folic acid) – helps form red blood cells

4) May protect against certain types of cancers

Furthermore, the USDA has some tips that may help you if you are struggling with where to start if you aren’t already consuming fruits on a regular basis. I’ll give my own recommendations based on what has been successful for me and my successful clientele:

1) Purchase only 1-3 days worth of fruit at a time – this so that none of the food goes to waste and you are developing healthy eating patterns by eating fresh food.

2) Buy only what you are willing to eat – it makes no sense to buy something that you detest. In due time, you will develop your taste buds to appreciate new fruits, but if you are just starting to eat fruits, stick to what you know.

3) Largely depending on your age, gender and activity level, consume about 1-2 cups per day of fruits. See more at [+ ChooseMyPlate.gov+].^^xxxv^^

4) If you are new to eating fruits regularly, make it a goal to try to eat one serving per day. Once you can be consistent with that over the course of 21 days, then you can increase the amount. The easiest way to get in a minimum of 2 cups per day of fruit is through juicing.

Fruit Glossary

Apple (any variety) – This fruit is low-calorie, fiber-dense, and packed with vitamin C. Apples aid in digestive health, assists in weight management and appetite control and may reduce the risk for certain cancers.^^xxxvi^^

Avocado – The world’s most overlooked fruit, the avocado is chock full of twenty powerful vitamins, and minerals. Avocados are calorie-dense and filled full of healthy fatty acids.^^xxxvii^^ This fruit’s consistency is smooth and blends well with most any fruit or vegetable. Go light on this superfood. A quarter to half an avocado is more than enough for one person. Do not juice the skin or pit.

Bananas – I cannot get enough of this tasty treat. This fruit is known for its abundance of potassium. However, it also has fiber, vitamin C, vitamin B6, and tons of other valuable nutrients.^^xxxviii^^

Blueberries – These anti-oxidant-rich berries can be costly when out of season, but they are worth it since they soften dry skin, boost brain activity, and may even prevent cancer. Blueberries have fiber, potassium, folate, vitamin C, and vitamin B6.^^xxxix^^

Cantaloupe & Honeydew melon (aka muskmelons) – These melons contain potassium, vitamin A, vitamin C, and potassium. Muskmelons improve eye health, lung health, and the potassium may aid in stress relief.^^xl^^ They make a superb addition to most any juice and cut the bitter flavor of leafy greens.

Citrus (oranges, lemons, limes) – Citrus fruits contain lots of vitamin C, B vitamins, antioxidants, and fiber. These fruits improve the immune and cardiovascular system, and may reduce the risk of cancer.^^xli^^ Citrus will cut the overbearing taste of leafy greens like spinach and kale. Remove the skin. Otherwise, the juice will taste strong.

Dates – pitted – Dates are an excellent source of vitamins and minerals such as calcium, iron, potassium, magnesium, zinc, niacin, folate, vitamin A, and vitamin K. They have been shown to resolve intestinal issues and may help heart problems and sexual dysfunction.^^xlii^^ Go light on dates, because they are calorie dense and some manufactured dates have additives.

Grapes – This anti-oxidant rich berry is cited as a potential prevention of cancer, heart disease, high blood pressure and constipation.^^xliii^^ Grapes with seeds carry more nutritional value. However, the grape seeds make the juice taste bitter. When using the grapes, be sure to take off any stems.

Kiwi – The kiwifruit is packed full of more vitamin C per serving than an orange. It also has vitamin K, fiber, and potassium. This little fruit may prevent macular degeneration, improve cardiovascular health and balance blood sugar levels.^^xliv^^

Mango – This tasty fruit is a little labor intensive to prepare for eating/juicing. However, it is worth more than just its taste since it has pre-biotic dietary fiber, vitamins, minerals, and antioxidants. Mango may reduce the risk of macular degeneration and certain cancers.^^xlv^^

Pear – This tasty fruit provides fiber, vitamin B2, vitamin C, vitamin E, copper, and potassium. Pears contain antioxidants that may prevent high blood pressure and stroke. For a quick source of energy or to relieve constipation, pears are your answer.^^xlvi^^

Pineapple – This popular tropical fruit serves up an enzyme, bromelain, that aids in digestion. It is also rich in B-vitamins, vitamin C, copper and many other nutrients.^^xlvii^^ Pineapple helps cut bitter or strong flavors in a juice blend. If you find a type of juice hard to drink, add pineapple.

Strawberries – These berries are nutrient-rich and have a nutrient profile similar to blueberries. Strawberries have vitamin C, fiber, antioxidants, and potassium. You can add strawberries to the juicer with or without the tops and it won’t adversely affect the flavor. They may help with constipation, heart disease and reduce the risk of cancer.^^xlviii^^

Tomatoes – This red fruit provides lycopene, fiber, potassium, vitamin C and choline among many other valuable nutrients. The tomato helps improve blood pressure and heart health and may reduce the risk of certain cancers.^^xlix^^ Since tomatoes have plenty of water, don’t use too much in a juice recipe. If your juice recipe is a bit concentrated, then add an extra tomato to thin out the juice.

Vegetable Facts

According to the USDA^^l^^, vegetables are beneficial to your health because they have:

1) No cholesterol

2) Low fat and calories

3) Source of nutrients, such as:

a) Potassium – may help maintain healthy blood pressure, reduce the risk of bone loss, and prevent kidney stones. Potassium is found in bananas, prunes, cantaloupe, honeydew melon, oranges, and much more.

b) Dietary fiber – reduces blood cholesterol levels, may help lower the risk of obesity, type 2 diabetes, and heart disease (i.e. heart attack, stroke). Fiber is crucial in the regularity of bowel function and aids in satiety or the feeling of fullness.^^li^^

c) Vitamin A – helps the heart, lungs, kidneys, and other organs work properly; maintains regular vision, the immune system, and reproduction.^^lii^^

d) Vitamin C – important in body tissue growth and repair; helps heal cuts and wounds; maintains good oral health.

e) Folate (folic acid) – helps form red blood cells

4) May reduce risk of certain types of cancers

Additionally, the USDA offers tips that could help if you struggle with eating enough vegetables on a regular basis:

1) Purchase only 1-3 days worth of vegetables at a time – none of the food goes to waste and you are developing healthy eating patterns by eating fresh produce.

2) Purchase only what you like to eat – don’t buy something that you detest. You will eventually develop a taste to appreciate vegetables, but if you are just starting to eat veggies, stick to what you are familiar.

3) Depending on your age, gender and activity level, consume about 2-6 cups of vegetables per day. See more at ChooseMyPlate.gov.^^liii^^

4) If you are new to eating vegetables consistently, try to eat at least one serving per day. Once you can be consistent with that over the course of 21 days, then you can increase the amount. Juicing is a simple way to get a minimum of 2-6 cups of vegetables per day.

Vegetable Glossary

Asparagus – This vegetable is loaded with nutrients: fiber, folate, vitamin A, vitamin C, vitamin E, vitamin K and chromium. Asparagus is loaded with antioxidants and eating it may help protect against certain forms of cancer.^^liv^^

Beet root – This root vegetable seems to be a cure-all for most any ailment, and why not? Beets are low calorie and have tons of fiber, vitamins and minerals yet have the highest sugar content of all vegetables. A little beet goes a long way, so use this vegetable in moderation.

Broccoli – This cruciferous vegetable has potassium, folate, vitamin A, vitamin C, and vitamin B6. Broccoli is loaded with fiber yet low in calories and is practically sodium-free/fat-free.^^lv^^

Carrot – This root vegetable has tons of vitamin A and is thought to have health benefits including aiding skin development, prevent cancer, and reduce aging.^^lvi^^

Celery – This is a versatile green for beverages since it can be used with most every fruit and vegetable to enhance the flavor. Celery is low in calories, carbohydrates, fat and cholesterol while rich in vitamin K, and many other vitamins and minerals.^^lvii^^

Cucumber – This is by far my most favorite for watering down strong flavors. The cucumber not only has water and electrolytes perfect for hydration but also is rich in vitamin K, potassium and many other vitamins and minerals.^^lviii^^

English cucumber – A variation of the cucumber but it is normally longer and skinnier. You’ll find English cucumbers wrapped in plastic in the produce section at your grocer or farmers market.

Ginger root – Commonly known for its anti-inflammatory effects and stomach relief, the anti-oxidant filled ginger root can also be used to cut strong flavors and spice up dull beverages. Use ginger root in moderation. This root is relatively cheap and is available at most farmers markets and grocers. Get fresh ginger root only and buy a small amount at a time.

Bell pepper – green, red – This vegetable is loaded with potassium, vitamin A, vitamin C, folate, vitamin K and many more vitamins/minerals. Bell peppers are naturally low in calories, boosts your immune system, keeps skin youthful, has anti-inflammatory properties, and may reduce your risk of cancer.^^lix^^

Kale – By far my absolute favorite food and it is apparent in its abundance in the recipes. Much like spinach, kale is incredibly cheap and easy to get at farmers markets and grocers. Kale has a strong flavor, but if you ease your way into eating this plant, you’ll find that you will build a taste for it. This leafy green is low-calorie and potent in vitamin A, vitamin C, and chlorophyll. It is also an ideal source of minerals such as calcium, copper, potassium, iron, manganese, and phosphorus.^^lx^^ And, this is just the start! Kale is truly a superfood.

Mint leaves – More than a breath freshener or food additive, mint has tons of vitamins, minerals, and dietary fiber. Add mint leaves sparingly because of their strong flavor.

Parsley – Believe it or not, parsley is not just a garnishment or to freshen your breath after a meal. Parsley has the most vitamin K per serving which may increase brain development and mental focus. Eating just one cup of chopped parsley provides you with over 550% of your recommended daily allowance! Wow! This leafy green also has lots of vitamins, minerals, and antioxidants. Much like cilantro, a little goes a long way, so add parsley conservatively to your smoothies. Fun fact: Parsley is a distant relative of celery and the Greek translation is “rock celery.”^^lxi^^

Red Cabbage – This peppery plant has some nutrients including, vitamin A, vitamin K, vitamin C and fiber. Red cabbage improves eye health, muscle tissue, blood and may reduce the risk of cancer.^^lxii^^

Red Leaf Lettuce – According to the U.S. Food and Drug Administration, red leaf lettuce qualifies for a calorie-free food. And, since it is fat-free food and has high water content, red leaf lettuce makes for the ideal food for weight management. This leafy plant has vitamin A, vitamin K and small amounts of B-vitamins and iron.^^lxiii^^

Spinach – You’ll find this in many of my recipes because it is cheap and accessible at farmers markets and grocers. This leafy green has vitamin A, vitamin C, and vitamin E. Spinach is a quality source of calcium, iron, potassium, protein, and choline.^^lxiv^^ Choline, usually grouped with B-vitamins, may help in brain activity and mental focus.^^lxv^^

Sweet potato – This root vegetable provides lots of fiber, potassium, vitamin A, and a host of other vitamins and minerals.^^lxvi^^ I put the entire sweet potato into the juicer with the skin included.

Conclusion

Over the past three years since I started juicing fruits and vegetables, I have experienced and enjoyed many great benefits. A few others have agreed with me that they too have seen these advantages from juicing:

1) More energy

2) Weight loss

3) Better focus

4) Better digestion

Some have even made claims that juicing can reduce your risk of cancer, boost your immune system, aid in toxin removal from your body and aid digestion. However, the Mayo Foundation for Medical Education and Research (also known as the Mayo Clinic) refuted these claims, stating that there is no scientific evidence to back these claims. The Mayo Clinic agrees that if you don’t usually enjoy fruits and vegetables that juicing would be a fantastic way to add them to your diet.^^lxvii^^

One more thing to note is if you buy juice at a store, be sure that it is 100% pure juice. If it is pre-made, buy only pasteurized juice so that you aren’t consuming harmful bacteria. Bear in mind, that you will not get the same enzymes and nutrients you would from freshly-made juice. The enzymes and nutrients are lost in the pasteurizing process.

On the other hand, if you buy juice at a store or restaurant, be sure that it is freshly-made and you plainly see what they do in the process of making it. Watch the juicing process protects you and keeps you from drinking spoiled juice.

If you adopt juicing into your everyday life, you will start to feel the difference within a week or so. Just remember to stick to it for the best results. Additionally, if you eat right and exercise regularly, you will experience profound changes in your health and shake off unwanted extra weight. In due time, you will see dramatic changes that will blow you and everyone else away. Now, go make yourself a cold glass of fruit and vegetable blended juice and enjoy the quality nutrition that your body craves and you so richly deserve!

Thank You

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About The Author

My name is Dale Lewis Roberts and I’m an American Council on Exercise Personal Trainer, Certified, with an ACE specialty certification in Senior Fitness. Since beginning my personal training career in 2006, I have earned numerous certifications in personal training, yoga, nutritional coaching, among others. I have worked with hundreds of clients with a variety of health & fitness goals.

While my greatest passions are health & fitness, writing, and reading, I also love to spend time traveling with my wife, watching pro wrestling and playing guitar. I currently reside in Phoenix, Arizona, with my wife, Kelli, and our rescue cat, Izzie.

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Special Thanks

Kelli Rae, because I love you with all my heart. No book is possible without your encouragement, love and support. Jason Bracht for your inspiration and guidance to produce this cookbook. Without you, I wouldn’t have had the confidence to put together any recipe book. Silvia Saldana, for you introducing me to the vegetarian/vegan lifestyle. You impact will be felt for years to come.

 

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References

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xxiii MediLexicon International Ltd. (2015, September 29). Grapes: Health Benefits, Nutritional Information. Retrieved from http://www.medicalnewstoday.com/articles/271156.php

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xxv Axe, Josh. (n.d.). Hemp Seed Benefits and Nutrition Profile. Retrieved from http://draxe.com/7-hemp-seed-benefits-nutrition-profile/

xxvi Herrington, Diana. (2014, November 1). 8 Health Benefits of Peanut Butter. Retrieved from http://www.care2.com/greenliving/8-health-benefits-of-peanut-butter.html

xxvii American Pistachio Growers. (n.d.). Women’s Health and Pistachio Nutrition. Retrieved on 2015, October 5 from http://www.americanpistachios.org/nutrition-and-health/for-women

xxviii Rudrappa, Umesh. (n.d.). Pumpkin nutrition facts. Retrieved on 2015, October 5 from http://www.nutrition-and-you.com/pumpkin.html

xxix The George Mateljan Foundation. (n.d.). What’s New and Beneficial about Sweet Potatoes. Retrieved on 2015, October 5 from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

xxx Centers for Disease Control and Prevention. (2015, May 15). Physical Activity for a Healthy Weight. Retrieved from http://www.cdc.gov/healthyweight/physical_activity/

xxxi Choose-Healthy-Eating-For-Life.com. (n.d.). Juicing for Health. Retrieved on 2015, October 3 from http://www.choose-healthy-eating-for-life.com/juicing-for-health.html

xxxii U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2010, December).pg. 51 of Dietary Guidelines for Americans, 2010. 7th Edition. Retrieved from http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf

xxxiii USDA.gov. (n.d.). Fruits: Why is it important to eat fruit?. Retrieved on 2015, July 20, from http://www.choosemyplate.gov/food-groups/fruits-why.html

xxxiv Merriam-Webster, Inc. (n.d.). Definition of satiety. Retrieved on 2015, July 20, from http://www.merriam-webster.com/medical/satiety

xxxv USDA.gov. (n.d.). How Much Fruit Is Needed Daily? Retrieved on 2015, October 6, from http://www.choosemyplate.gov/fruit

xxxvi Best Health Magazine. (n.d.). 15 Health Benefits of Eating Apples. Retrieved on 2015, October 6 from http://www.besthealthmag.ca/best-eats/nutrition/15-health-benefits-of-eating-apples

xxxvii Gunnars, Kris. (2014, September). 12 Proven Benefits of Avocado (No. 5 is Very Impressive). Retrieved from http://authoritynutrition.com/12-proven-benefits-of-avocado/

xxxviii Almond, Heidi. (2015, April 14). Top Ten Health Benefits of Bananas. Retrieved from http://www.livestrong.com/article/505406-top-ten-health-benefits-of-bananas/

xxxix Ware, Megan. (2015, September 28). Blueberries: Health Benefits, Uses, Health Risks. Retrieved from http://www.medicalnewstoday.com/articles/287710.php

xl Lohrey, Jackie. (2015, June 29). What Are the Benefits of Muskmelon?. Retrieved from http://www.livestrong.com/article/253434-what-are-the-benefits-of-muskmelon/

xli Dairy Council of California. (n.d.). Health Benefits of Citrus Fruit. Retrieved on 2015, October 6 from http://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Fruits/Article-Viewer/Article/204/health-benefits-of-citrus-fruit.aspx

xlii Organic Information Services Pvt Ltd. (n.d.). Health Benefits of Dates. Retrieved on 2015, October 6 from https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-dates.html

xliii MediLexicon International Ltd. (2015, September 29). Grapes: Health Benefits, Nutritional Information. Retrieved from http://www.medicalnewstoday.com/articles/271156.php

xliv The George Mateljan Foundation. (n.d.). Kiwifruit. Retrieved on 2015, October 6 from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=41

xlv Ware, Megan. (2015, June 16). What are the health benefits of mangoes?. Retireved from http://www.medicalnewstoday.com/articles/275921.php

xlvi A Perfect Pear. (n.d.). The Health Benefits of Pears. Retrieved on 2015, October 6 from http://www.aperfectpear.com/health-benefits-of-pears.html

xlvii Szalay, Jessie. (2014, October 15). Pineapple: Health Benefits, Risks & Nutrition Facts. Retrieved from http://www.livescience.com/45487-pineapple-nutrition.html

xlviii Ware, Megan. (2015, September 28). Strawberries: Health Benefits, Nutritional Breakdown. Retrieved from http://www.medicalnewstoday.com/articles/271285.php

xlix Ware, Megan. (2015, September 10). Tomatoes: Health Benefits, Nutritional Properties, Risks. Retrieved from http://www.medicalnewstoday.com/articles/273031.php

l USDA.gov. (n.d.). Why is it important to eat vegetables?. Retrieved on 2015, October 6, from http://fnsweb01.edc.usda.gov/food-groups/vegetables-why.html

li Merriam-Webster, Inc. (n.d.). Definition of satiety. Retrieved on 2015, July 20, from http://www.merriam-webster.com/medical/satiety

lii National Institutes of Health. (2013, June 5). Vitamin A. Retrieved from https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

liii USDA.gov. (n.d.). How Much Fruit Is Needed Daily? Retrieved on 2015, July 20, from http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-amount.pdf

liv Forberg, Cheryl. (2011, April 11). 5 powerful health benefits of asparagus you probably didn’t know. Retrieved from http://www.eatingwell.com/blogs/health_blog/5_powerful_health_benefits_of_asparagus_you_probably_didn_t_know

lv Hester, J.L. (n.d.). FIT FOOD: THE BENEFITS OF BROCCOLI. Retrieved on 2015, October 6 from http://www.mensfitness.com/nutrition/what-to-eat/fit-food-the-benefits-of-broccoli

lvi Herrington, Diana. (2011, October 26). 10 Benefits of Carrots: The Crunchy Powerfood. Retrieved from http://www.care2.com/greenliving/10-benefits-of-carrots.html

lvii Szalay, Jessie. (2015, April 28). Celery: Health Benefits & Nutrition Facts. Retrieved from http://www.livescience.com/50640-celery-nutrition.html

lviii Rudrappa, Umesh. (n.d.). Cucumber nutrition facts. Retrieved on 2015, October 4 from http://www.nutrition-and-you.com/cucumber.html

lix Krishan, Shubhra. (2013, March 23). 9 Incredible Health Benefits of Bell Peppers. Retrieved from http://www.care2.com/greenliving/9-incredible-health-benefits-of-bell-peppers.html

lx Thas. (2009, October 5). Health Benefits of Fruits and Vegetables – A to Z List. Retrieved from http://www.thasneen.com/cooking/health-benefits-of-fruits-and-vegetables-a-z-list/

lxi The George Mateljan Foundation. (n.d.). Parsley. Retrieved on 2015, October 4 from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=100

lxii Busch, Sandy. (n.d.). What Are the Benefits of Eating Red Cabbage?. Retrieved on 2015, October 6 from http://healthyeating.sfgate.com/benefits-eating-red-cabbage-4395.html

lxiii Busch, Sandi. (2014, January 31). Red Leaf Lettuce Nutrition Information. Retrieved from http://www.livestrong.com/article/271057-red-leaf-lettuce-nutrition-information/

lxiv Cross, Joe. (n.d.). A-Z Fruit & Veggies. Retrieved on 2015, October 4, from http://www.rebootwithjoe.com/eating/a-z-fruit-veggies/

lxv WebMD, LLC. (n.d.). Find a Vitamin or Supplement: CHOLINE. Retrieved on 2015, October 4 from http://www.webmd.com/vitamins-supplements/ingredientmono-436-choline.aspx?activeingredientid=436&activeingredientname=choline

lxvi The George Mateljan Foundation. (n.d.). What’s New and Beneficial about Sweet Potatoes. Retrieved on 2015, October 5 from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

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The Best Diet Books for Weight Loss: A Juicing, Green Smoothies, and Clean Eatin

Your Foolproof Guide to Eating Clean & Drinks to Getting Lean! Eating clean may sound like a passing trend or buzz term. However, the basic concept behind this movement is founded on sound nutrition and reasonable diet modifications. Once you become acclimated to it, cooking and eating clean recipes is a breeze, even for busy schedules and hectic living. Also, learn how green smoothies and juicing are the best-kept secrets to losing weight! Losing weight doesn't have to be complicated. You simply have to know what to eat. "The Best Diet Books for Weight Loss" delivers all the information you need to get a fresh start or reinvigorate your diet. Chock full of excellent information, these delicious recipes for weight loss will have you kicking ass in your health and fitness goals. "The Best Diet Books for Weight Loss" includes: What foods to eat for better energy What clean eating is and why green smoothies and juices are healthy What foods are considered clean How to eat clean How to prepare clean meals Over 60 different, tasty dishes for breakfast, lunch, snacks, and dinner Over 60 various juices and smoothies, good for any time of the day A variety of quick and simple recipes Recipes suitable for 1-4 people Dishes that will suit vegans, vegetarians, and meat-eaters Clean Eating Recipes Book 1: Over 30 Simple Recipes for Healthy Cooking Clean Eating Recipes Book 2: Over 30 Simple Recipes for Healthy Cooking The Best Green Smoothies for Weight Loss: Over 30 Simple Recipes for Healthy Eating The Best Juicing Recipes for Weight Loss: Over 30 Healthy Fruit & Vegetable Blends And, so much more!

  • ISBN: 9781370554096
  • Author: One Jacked Monkey
  • Published: 2017-02-16 22:51:05
  • Words: 26523
The Best Diet Books for Weight Loss: A Juicing, Green Smoothies, and Clean Eatin The Best Diet Books for Weight Loss: A Juicing, Green Smoothies, and Clean Eatin