365 Vegan Smoothies
365 Vegan Smoothies by Kathy Patalsky
Boost Your Health With a Rainbow of Fruit and Veggies
Part 1 – Smoothies 101
Creating and drinking a tall, frosty, beautiful smoothie is an act of pure bliss. You start by gathering a few of your favorite healthy ingredients. Then after a quick swirl in a buzzing blender those ingredients spin into a brand-new creation. A cool treat that blends up alluring and smooth, satisfying and vibrant in flavor. Sipping on a freshly blended smoothie is a uniquely refreshing experience. And when you find a flavor that speaks to your taste buds, I guarantee you will want to make that recipe again. And again! Healthy smoothies are something you’ll crave, for their flavor and for the way they make you feel!
The Smoothie Habit
Wellness is not a sprint, but rather a very slow marathon—a lifelong journey, where you discover how your body and mind uniquely respond to food, exercise, stress, and daily challenges. Wellness requires a lifelong commitment of healthy habits. Habits you enjoy and embrace and that fuel you with energy and life—rather than drain you of it. And one of my favorite healthy, happy, energizing wellness habits: the smoothie habit.
A “smoothie habit” is not a diet. Smoothies become part of your lifestyle. A healthy habit you come to love, depend on, and crave. Wellness is about balance. Trendy or crash diets will eventually fail because they usually encourage a negative relationship with food. Instead of depriving yourself and focusing on what not to eat, focus on what you can (and love!) to eat.
Look at your delicious smoothie as your daily boost of nutritional wellness. In one tall, frosty, juicy, colorful glass you are getting a wide rainbow of nutrients. And with 365 different recipes to choose from, you could very easily sip on a different smoothie every day for an entire year. Variety made easy.
And variety is important to nutritional wellness. With so many superfoods out there, it would be a shame to find yourself in a smoothie rut, blending the same ingredients over and over.
Smoothies Can Change Your Life
Quite a statement, right? Well, it’s true! Starting or nurturing a smoothie habit will increase your wellness by pumping up the number of fruits, veggies, grains, seeds, and nuts you consume. And these healthy foods will energize your mind, body, and spirit, and in turn change your life.
The foods we eat have an enormous impact on our mood, strength, energy level, weight, focus, immunity, longevity, and overall vibrancy. And whole foods—like smoothie ingredients—are some of the healthiest foods around.
I think of myself as a healthy-eating vegan, with my loyal smoothie habit one of the most powerful, wellness-enhancing aspects of my diet. Smoothies are a fast and easy way to supercharge your diet with nutrients, deliciously moving you closer to your wellness goals.
And even if you are already an experienced smoothie lover, hopefully the creative flavor combinations and ingredients in this book will inspire new smoothies to add to your proud arsenal of blended bevie recipes. Sometimes culinary inspiration is as simple as an ingredient. A flavor. A photograph. A description. An aroma. A texture.
I truly hope that my recipes and ideas inspire you. And give you the confidence and freedom to break outside your normal smoothie routine. And create a few new blends of your own!
10 REASONS TO DRINK SMOOTHIES
They taste delicious. Smoothies flat-out taste delish. Made from some of our favorite foods, like fresh fruits, veggies, nuts, and grains, smoothies serve up frosty deliciousness.
They are fun! It is fun to blend smoothies—to watch healthy, colorful ingredients whiz around in a blender and turn, almost magically, into a new creation in which the whole is greater than the sum of its parts!
They are hydrating. Your body is made up of nearly 70 percent water, and when your body is dehydrated, it can lead to fatigue, headaches, lack of focus, misinterpreted hunger, and more. Smoothies are hydrating and rich in nutrients, including electrolytes like potassium, nourishing your body with food and drink all in one.
They help you eat more plants. By adding vegan smoothies to your diet, you will consume more fruits and veggies per day—whole foods that energize and fuel your body, fight free radicals, boost your immune system, help regulate your digestion, and more. Filling up on plants means you are less likely to crave and eat those not-so-good-for-you foods. Fill up on smoothies and your refined sugar, saturated fat, and fried food cravings just may jump ship. I have found that the road to optimum wellness is paved with an abundance of fruits and veggies. Plant power!
They are rich in phytochemicals. Vegan smoothies are created using plant-based ingredients. Phytochemicals are bioactive compounds that you will find only in plants. Phytochemicals are what give certain plants their unique color, flavor, and resistance to diseases. The health benefits from consuming the more than two thousand (and counting) different phytochemicals are still being discovered and researched. Experts are finding that the benefits of a plant-rich diet range from helping your immune system and fighting free radicals to possibly even preventing cancer, heart disease, lung disease, type 2 diabetes, and other health ailments.
They are rich in fiber. Most Americans do not consume the recommended 25 to 30 grams of fiber per day. The national average is around 15 grams, according to the American Heart Association. Put that in perspective—one cup of blackberries contains a generous 8 grams of fiber; one ounce of chia seeds, 11 grams. Add in a few more whole foods and you are well on your way to increasing your fiber-per-day goals via vegan smoothies.
They make breakfast happen. Enough of the skipping breakfast routine. Smoothies provide you with a fast, easy, delicious, and healthy way to fuel your body in the morning. Many smoothies are rich in nutrient-dense carbohydrates, your body’s number-one source of fuel. Crave that morning smoothie energy burst! And since smoothies are often rich in fiber, they can help kick-start your digestive system for the day.
They give your digestive system a break. The overall goal of digestion is to break down food so that it can be absorbed by your body’s cells and used as needed. Smoothies are an easy way to give your body some digestive support during the break-down process of food.
Let’s use a kale-citrus smoothie as an example. If you were to sit down and eat a large bowl of kale and a peeled orange (two very fibrous whole foods), you might notice that your digestive system (which starts in the mouth with chewing) kicks into high gear. But by blending the kale and orange, you are aiding your digestive system quite a bit. That smoothed-out “smoothie” texture means the blender blades have done their job by breaking down the orange and kale plant cell walls, pulverizing the foods into smaller, more liquid particles. Thanks to the blender, your teeth and stomach will have less work to do. And let’s face it, the blender does a much more efficient job than your teeth in pulverizing whole foods. And a more efficient breakdown of food means you may have a better chance of absorbing more nutrients into your body as digestion progresses.
They help bring you total mind and body wellness. Delicious, nutrient-filled smoothies can help you acquire a healthier body. And starting a smoothie habit can give you some peace of mind that you are taking care of yourself. A joy-inspiring smoothie habit can also help you get off the wellness-seeking merry-go-round. Stop stressing yourself out by worrying about your diet—your journey toward mind, body, and spirit wellness may start with something as simple as grabbing a straw and sipping on a smoothie!
They are fun to share. Healthy trends rock—let’s all make smoothies the new social-hour food. Instead of going out for ice cream, hop in the kitchen for a smoothie break. For the perfect light bite and quick pick-me-up, blend up a smoothie recipe and split it between two people. Or if you are both quite hungry, blend up two smoothie recipes, one for each of you.
Why Vegan Smoothies?
Every smoothie recipe in this book is one hundred percent plant-based, vegan. Nutritional information and all. No thinking required. Vegan smoothies are free of the animal products that you often find in smoothie recipes, such as dairy milk, dairy yogurt, and honey. Dairy from animals can contain saturated fat, hormones, chemicals, and more. And for some people, digesting dairy is a taxing process.
Not only can animal products be harsh on your body, they are definitely harsh on the animals they come from. By choosing vegan plant-based smoothies, you are making a compassionate choice for animals—and a smart choice for our planet.
Not vegan? Totally OK. You don’t have to be vegan to love these recipes. And blending up plant-based smoothies is an excellent way to experiment with vegan cuisine. You may be pleasantly surprised at what you don’t miss—and how vibrant, energized, light, and satisfied you feel.
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