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Materialsinthisbookarepulledfromthefollowingsources:
DeliciousProbioticDrinksbyJuliaMueller

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DetoxJuicingbyMorenaCuadraandMorenaEscardó

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GreenSmoothiesandProteinDrinksbyJasonManheim

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www.rawfoodbyerica.se

TheCompleteJuicerbyAbigailR.Gehring
TheHealthyGreenDrinkDietbyJasonManheim

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TheHealthyJuicer’sBiblebyFarnooshBrock

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TheHealthyProbioticDietbyR.J.Ruppenthal
AvailablethroughSkyhorsePublishing,

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PARTI:

ALLABOUTJUICING

TheBenefitsofJuicing
Ifyou’rebuyingthisbook,you’reprobablyalreadyenoughofajuicingfan

to know that drinking fresh-squeezed juice makes you feel great. But in case
you’relookingforwaystoconvinceyourfriendsandfamilytojointhejuicing
revolution,herearesomespecificreasons:•WeightLoss:Oftentimes we feel
hungry not because we need more calories but because our bodies are craving
more nutrients. One glass of juice can provide you with several servings of
nutrient-rich fruits and vegetables, and it’s easier for your body to absorb
nutrients from juice than it is from whole produce. When you drink fresh, raw
juice,youmayfindthatyoudon’tneedtoeatnearlyasoftenorasmuch.

•DigestiveHealth:There’snodoubtthatdigestiveproblemsareontherise,

especiallyinAmerica.SometimesitseemslikeeveryoneIknowhassomesort
ofdigestivedisorder,whetheritbeCrohn’s,collitis,ulcers,persistentheartburn,
irritablebowelsyndrome(IBS),orundiagnosednausea,bloating,orabdominal
pains.Whiletheseconditionscanbecausedbyarangeofissues,theyhavethe
commonoutcomethatwhenyou’resufferingwithanyofthem,it’stoughtoget
the nutrition your body needs to be healthy and whole. Juicing gives your
digestivesystemarestsothatitcanbegintoheal.Thevitamins,minerals,and
enzymespackedinthejuiceareabsorbedintoyourbloodstreamquickly,without
taxing your digestive organs in the same way that the fibers in whole raw
producedo.

• Increased Energy and Mental Clarity: When your digestive system has

less work to do, you have more energy for other things, including thinking.
Everyoneknowsthataftereatingaheavymealyou’relikelytofeelliketakinga
longnap.Ittakesalotofenergytodigestallthatfood,leavinglittleleftoverfor
anythingelse.Notonlyisaglassofjuicelessworkforyourbodytoprocess,but
the intense concentration of nutrients will leave you feeling revitalized and
mentallysharp.

•Taste:Okay, not all vegetable juices are created equal when it comes to

flavor.Youmayhavehadagreenjuicefromajuicestandthatmadeyouwantto
gag.Buthealthyjuicescanalsobereallydelicious!Addsomelemonandfresh
gingertoanygreenjuicetobrightenuptheflavor,orthrowinanapple,pear,or
a handful of grapes for more sweetness. Some vegetables, such as beets and
carrots,arenaturallysweetandaregreatforgettingkidstoappreciatevegetable
juices.

ChoosingaJuicer
Therearetwomaintypesofautomaticjuicers(asopposedtomanualjuicers,

which are mainly for hand squeezing citrus fruits): masticating juicers and
centrifugaljuicers.Ifyoudoaquicksearchonline,thefirstthingyou’llnoticeis
that masticating juicers are much more expensive, starting at around $200,
whereasyoucangetagoodqualitycentrifugaljuicerforabout$100.Sowhat’s
thedifference,otherthanprice?

Centrifugal juicers have an upright design and function by spinning really

fastwhiletheproduceischewedup,causingthejuicetospintotheedgesofthe
container and drain into your cup while the pulp is caught in the bowl of the
machine.Centrifugaljuicersareeasytouse,workquickly,andarejustfinefor
mostfruitsandnon-leafyvegetables.Youcancertainlyjuiceyourleafygreensin
acentrifugal(Idoallthetime),butyou’llgetlessjuiceandmorepulpthanyou
wouldwithamasticatingjuicer.Onetipistowrapyourgreensaroundadense
vegetable, such as a carrot—this will help feed the greens through the chute.
Also,wheatgrasstendstoclogupcentrifugaljuicers,soifyou’reabigfanofthe
grass,you’llwanttoinvestinamasticatingjuicerorajuicerspecificallymade
forwheatgrass.

Masticatingjuicersdojustwhattheysoundliketheyshould—theychewup

yourproducebycrushingitandsqueezingitagainstthewallsofthejuicer.They
thenseparatethejuicefromthepulp,generallyleavingyouwithmorejuiceand
less pulp than a centrifugal juicer would. Masticating juicers do a great job
juicingleafygreens.Ontheotherhand,youhavetochopuplargeproduceinto
smallpieces,sincetheytendtohavesmallerchutes,whichrequiresabitofextra
time. There is some concern that a centrifugal juicer heats the produce up
enoughthatsomeoftheenzymesaredestroyed,leavingyouwithlessnutritious
juice.However,producehastobeheatedto118°Finordertoloseitsnutrition,
which is unlikely to happen, especially if you start with cold produce. But if
you’re concerned about this, a masticating juicer does spin at a much slower
speedandsowillcreatelessfriction,and,thus,heatyourproduceless.

Inshort,here’smyjuiceradvice:Ifyouwantajuicerthatworksquicklyand

requiresminimalpreptimeandlessinitialinvestment,getyourselfacentrifugal
juicer for around $100–$150. If you plan to juice a lot of sprouts and/or
wheatgrass,arewillingtotakeafewmoreminutesonpreptime,andhavethe
money to put down now, get a masticating juicer in the $200–$300 range (you
may end up saving money in the long run, as you’ll get more juice from your
produce). If an upfront investment is of no concern, a masticating juicer in the
$500–$600rangewillsuckevenmorejuiceoutofyourproduceandyieldhighly
nutritiousjuice.

I recommend browsing online and reading various juicer reviews before

makingapurchase.Notallbrandsarecreatedequal,butyoualsodon’tneedto
spendafortunetogetaperfectlygoodjuicer.

ChoosingProduce
Growingyourownproduceisthehealthiestandmosteconomicalwaytoget

yourjuicingingredients.Butunlessyouliveinaclimatethat’swarmyear-round,
chancesareyouwon’tbegrowingeverythingyouwanttoincludeinyourjuice
allthetime.Whenshoppingforproduce,thinkaboutthefollowing:1.Choose
organic. I know it’s usually more expensive, and it’s true that you can make
perfectly tasty juice from non-organic produce, but you’re probably juicing
largely for the health benefits, and there’s no question that organic produce is
healthier.Evenifyouwashyourfruitsandvegetablesthoroughly,theywillhave
absorbed some of the pesticides and herbicides used on the fields they were
grown in, and for all kinds of reasons you don’t want to put that stuff in your
body. Also, produce that is not grown organically will often contain smaller
amounts of the vitamins and minerals your body needs. If your budget won’t
allow all organic produce, at least choose organic for the following, whenever
possible: apples, bell peppers, blueberries, celery, cherry tomatoes, collard
greens, cucumbers, grapes, hot peppers, kale, lettuce, zucchini, nectarines, and
peaches.Theseareatthehighestriskforpesticideresidue.

2.Choosefresh.Avoid produce that is wilted, slimy, limp, overly soft, or

turning brown. Some fruits and vegetables last longer than others. Dense
produce can be bought in greater bulk, since it will last longer: this includes
apples,carrots,andsweetpotatoes.Ofthegreens,kaletendstolastthelongest.

3. Choose variety. My grandmother’s favorite maxim was “everything in

moderation.”Ifyoudrinkawholeheadofcabbageeverymorning,yourbody’s
notgoingtobethrilledwithyou.Mixandmatchyourfruitsandveggiessothat
you’re getting a wide range of nutrients and not overloading your system with
anyonething.

WhatNOTtoJuice
Therearesomethingsthatreallyaren’tworthjuicing,eitherbecausethey’re

very bitter, they don’t contain enough juice to make it worthwhile, or they’ll
damageyourjuicer.Manyofthesefruitsandveggiesaregreatforblending,but
wouldbeawastetotrytojuice.Alsoonlyjuicefreshproduce—again,youcan
blendfrozenorthawedproduce,butdon’tjuice.Anddon’tjuiceanyplantpart
thatyou’renotabsolutelysureisedible.Therearemanytypesofleaves,stems,
orrootsthatshouldnotbeconsumed.Here’salistofthemostcommonthings
youmightthinkyoucanjuicebutshouldn’t:Rinds.Withtheexceptionoflemon
andlimerinds,avoidputtingrindsthroughyourjuicer.

Avocado

Banana
Carrotgreens(notedible!)
Coconut (you can add coconut water to your juices, but don’t put the meat

throughyourjuicer)

Edamame

Eggplant

Greenbeans

Mustardgreens

Okra

Onionsorleeks

Papayapeels
Potatoes(otherthansweetpotatoes)

Squashes
Wildparsnips(cultivatedonesarefine)

AFewCautions
Juicingisn’trocketscienceandyoushouldn’tbeintimidatedbytheprocess.

Butthereareafewcautionstokeepinmind.

•Juicingshouldn’treplaceeatingforlongperiodsoftime.Stickingtojuice

forafewdaystodetoxyourbodyisfine,butjuicingremovesmostofthefiber
inyourproduce,andeventuallyyourbodyisgoingtocravethat.Youcanalso
mixbackinsomeofthepulptoaddfibertoyourjuice.

• Not all juices are low calorie. If you’re trying to lose weight, avoid or

limitproducewiththehighestsugarcontent.Theseincludetangerines,cherries,
grapes, pomegranates, mangos, figs, and bananas for the fruits. High-sugar
veggies include beets, carrots, corn, parsnips, peas, plantains, and sweet
potatoes.

•It’sbesttodrinkyourjuicerightaway.Itlosesnutrientsasitsits,butit

willalsogobadafterawhile,evenifcoveredandrefrigerated.

• If you have health issues or are on any medications, it’s a good idea to

discuss juicing with your doctor. Kale, for example, contains a high
concentration of Vitamin K, which promotes blood clotting and can counteract
bloodthinners.Rawkalecanalsosuppressthyroidfunctionincertainpeople.

WhatAboutAllThatPulp?
When you see all that pulp piling up in your juicer, you’re going to feel

wasteful.Unlessyouuseitforsomething!Herearesomeideas:•Compostit!

•Ifyouhavechickens,they’lleatit.
•Mixitintopastadishes,salads,orintocreamcheeseorsourcreamfora

deliciousandnutritiousdip.

•Addittosoups,stews,andbroth.
•Addittobreads,muffins,cookies,orpancakes.It’snotthatweird,really.

Thinkaboutzucchinibread—sameidea.

•Makecrackers!

TipsforaJuicingDetox
Ashortdetoxcanbeagreatwaytojumpstartweightloss,clearyourbodyof

toxins,giveyourdigestivesystemabreak,andgetyougoingonahealthierdiet.
Herearesometipsforyourjuicingdetox.

• Plan to detox for 1–3 days. Generally speaking, juice is not meant to

replace food for longer than that. Longer detoxes can be helpful in certain
situations.Ifyoufeelyourbodyneedsa5-or7-daydetox,talktoadoctoranddo
yourownresearchbeforeyoubegin.

• For 3 days before your detox, start limiting or cutting out completely

certain foods and beverages, such as coffee, tea, soda, sugar, meat, dairy,
alcohol,andwheat.Easingoffthesethingsgraduallymakeyourdetoxeasierand
maymakeitmoreeffective.

•Duringthedetox,plantoconsume32to96ouncesofjuiceaday,making

sureyourjuicesareatleast50percentfromvegetables.

•Drinkplentyofwaterduringthedetoxtoclearoutyoursystembetween

juices.

•Drinkyourjuicesslowlyandplantohaveoneeverytwohours.Thiswill

help to keep your blood sugar even, which helps prevent dizziness, mood
swings,andcravings.

• If you need to make your juice for the whole day all at once, store the

juice you’re not going to drink immediately in a glass jar with a tight lid, and
keepitrefrigerateduntilyoudrinkit.

•Don’tplantobeveryphysicallyactiveduringyourfast.Yourbodywillbe

processingplentywithouttheadditionalstrain.

•Afterthedetox,reintroducefoodgraduallyoverseveraldays.

HealingChart
Ifyouhaveaparticularcondition,usethischarttocustomizejuicestomeet

yourneeds.

Condition

BeneficialJuiceIngredients

Arthritis

Blueberries,Broccoli,Cantaloupe,Carrots,Cherries,Grapes,
Grapefruits,Kale,Kiwi,Spinach,Strawberries,Papaya,Pineapple,
Tangerines,Oranges,Apricots

Cancer

Apples,Apricots,Beets,Broccoli,BrusselsSprouts,Cabbage,
Garlic,Kale,Kiwi,Oranges,Pears,Spinach,Strawberries,
Wheatgrass

Diabetes

Asparagus,Blueberries,Broccoli,Celery,Cranberries,Raspberries,
Spinach,Tomatoes

Digestive
Problems

Apples,Blueberries,Cabbage,Carrots,Celery,Mint,Papaya,
Parsley,Pineapple

Exhaustion

Apples,Carrots,Ginger,Grapefruits,Lemons,Mint,Oranges,
Tangerines

Overweight

Apples,Arugula,Broccoli,BrusselsSprouts,Cabbage,Cauliflower,
Ginger,Kale,Lemon,Radishes,Turnips,Watercress

Skin
Problems

Apricots,Beets,Broccoli,Cabbage,Carrots,Cucumbers,Lettuce,
Sprouts,SweetPotatoes

ProduceNutritionGuide

Apples
Apples are full of antioxidants, which boost your immune system and help

fight a wide range of diseases. In some studies, apple juice was shown to
improvebrainfunctionanddecreasetheriskofAlzheimer’s.Thephytonutrients
in apples also help to regulate your blood sugar. Apple juice has anti-
inflammatoryandanti-viralpropertiesandhelpstodetoxifythedigestivetrack.

Tojuice,cutinhalvesorquartersandpushslowlythroughthejuicer,peels

andall.Theseedsdon’tneedtoberemovedasthey’llbecaughtwiththepulp.

BeetsandBeetGreens
Beet roots (the red part you normally think of when you think of beets)

containcalcium,sulfur,iron,potassium,choline,beta-carotene,andVitaminC.
Theyarealsoveryhighinmineralsthatstrengthentheliverandgallbladderand
actasthebuildingblocksforbloodcorpusclesandcells.Just22caloriesofbeet
greenscontain14percentofourdailyrecommendeddoseofiron,127percentof
Vitamin A, 50 percent of Vitamin C, and more calcium per calorie than milk.
Beets also contain phytochemicals and antioxidants that may help to fight and
preventcancer.

To juice, wash the beet roots well with your hands, removing all dirt, and

rinse off the leaves. Juice the roots, stem, and leaves until a stream of brightly
coloredjuicepoursout.Whenusingacentrifugaljuicer,alternatebetweenbeets
andcarrotstopreventthebeetpulpfrombuildingup.Whenusingamasticating
juicer,alternatebetweenbeetsandapplestopreventclogs.

Blueberries
Blueberries are a good source of colon-cleansing pectin, Vitamin C, K,

manganese, and potassium. Plus, blueberries are a fantastic source of
antioxidantsandanti-inflammatories.Wheremostfruitshavebetweenthreeand
five different kinds of anthocyanin pigments, blueberries have been found to
containasmanyastwenty-fiveorthirty.Thisabundancemakesblueberriesone
of the best foods for protecting our brains as we age, which also means that
blueberriesmayprotectfromtheonsetofAlzheimer’sdisease.

Juicingblueberriesiseasy.Justrinsethemoffandpopthemintoyourjuicer.

The bouncy little berries have a tendency to try and jump back out again, so
make sure to quickly insert your tamper after pouring in the berries.
Additionally, try to drink anything made with blueberries within an hour of
juicing,astheamountofpectininblueberrieswillsoonturnanyjuicemadewith
themintoathick,unappetizinggoo.

Broccoli
Broccoli is a fantastic vegetable that has tons of healthy vitamins and

minerals.BroccoliishighinVitaminC,VitaminA,andalsocontainsironand
calcium. It’s also high in protein, Vitamin B1, sulfur, and potassium. Lastly,
broccoli is very high in phytochemicals and antioxidants, especially
sulforaphaneandindoles.Bothofthesecompoundshelptocleansethebodyof
carcinogensandmayhelptofightcancer.

Tojuicebroccoli,simplywashandcuttofitintothehopper.Alternatewith

appletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicer’s
motor.

BrusselsSprouts
Brussels sprouts may be small, but they’re packed with a ton of nutritious

vitamins and minerals. One cup of Brussels sprouts contains only 58 calories,
but has 162 percent of your daily recommended dose of Vitamin C and 10
percent of iron. They are also a great source of manganese, potassium, folate,
thiamin, riboflavin, and Vitamins B6, A, and K. They also have an impressive
amountofphytochemicals,whichhelptofightcancer.

JuiceBrusselssproutsbyrinsingthemoffanddumpingthemintothejuicer.

Carrots
Carrot juice causes the liver to release bile and excess accumulated

cholesterol. It also has an alkalizing effect on the blood, soothing the entire
nervoussystemandtoningintestinalwalls.Carrotshelptopreventkidneystones
by acting as a detoxifier for the liver and digestive track. Plus, despite one
medium carrot having only 30 calories, it contains 330 percent of your daily
requirementofVitaminA.Carrotsarealsorichinorganiccalcium,VitaminC,
most of the B vitamins, plus iron, potassium phosphorus, and sodium. The
VitaminAincarrotsalsoactsasanantioxidantthatbindstofreeradicals,which
areassociatedwithcancergrowth.

To juice your carrots, cut off the tops and the tips and stick them in your

juicer. To lighten the flavor of carrot juice, add a half or whole lemon when

juicing.

Celery
CeleryjuiceisaverygoodsourceofVitaminC,folicacid,potassium,and

Vitamins B1 and B6. It also has a lot of sodium which, combined with the
potassium,makeforagreatpostworkoutdrink.Itworkstoreplaceelectrolytes
andoffsetsmusclecrampsandfatigue.Inadditiontoallthis,celeryjuicehasa
goodcollectionofphytochemicalsthathelpsfightcancer,lowerbloodpressure,
improvethevascularsystem,anddecreasethesufferingofmigraines.

Tojuice,simplybreakoff,rinse,andjuicethewholestalk,leavesandall.If

usingacentrifugaljuicer,juicethecelerylastbecauseitisverystringyandcan
clogthesideofthebasket.

Cherries
Cherries are a good source of Vitamin C. They also contain two powerful

phytochemicals,quercetinandanthcyanidins.Thesecanbothhelptoreducethe
risk of asthma and lung cancer. Anthcyanidins also reduce inflammation as
effectivelyasaspirinandibuprofen.Finally,cherriescontainagoodamountof
melatonin, otherwise known as the body’s bedtime drug. Melatonin can aid
insomniaandmayhelptoalleviatedepression.

Tojuicecherries,youmustfirstremovethepits,astime-consumingasthat

is.

Cucumbers
Cucumber juice is full of Vitamins A, C, and K, as well as phosphorus,

pantothenic acid, manganese, magnesium, and potassium. Cucumbers also
contain silicon, a mineral that the body uses to improve skin, nails, and hair.
Siliconalsohelpscombatinsomniaandtuberculosis.

Juicethecucumberwiththeskinon,asmanynutrientsarefoundjustunder

theskin.Cucumbershaveahighwatercontent,andsoproducealotofjuice.

Ginger
Ginger is a good source of Vitamin C, copper, manganese, and potassium,

butitisperhapsmostwellknownforitseffectivenessinreducingthesymptoms
of gastrointestinal disorders. It is also quite popular as a remedy for motion

sickness,especiallyforseasickness,and,formanypeople,ismoreeffectivein
this regard than Dramamine. Ginger also absorbs gastrointestinal toxins,
hormones, and stomach acids, making it an effective treatment for the nausea
and vomiting associated with pregnancy. Ginger also contains powerful
antioxidants called gingerals that inhibit the formation of inflammatory
compoundsinthebodyandalsohavedirectanti-inflammatoryeffects.

Tojuiceginger,simplywashitandputitinyourjuicer,skinandall.Always

juice ginger first so that the other produce can capture any remaining healing
volatileoilsstillinthemachine.

Grapes
GrapesareagreatsourceofVitaminK,manganese,andpotassium.Grapes

have become known for cleansing the liver and removing uric acid from the
body.Redgrapejuice,especiallyfromConcordgrapes,hasflavonoidsthatcan
preventtheoxidationofbadcholesterolthatleadstobuildupofplaqueinartery
walls. The flavonoids in red grape juice also keep the arteries elastic, which
helpstopreventatherosclerosis.

Tojuicegrapes,washthemwellanddropthemintothejuicer.Youcanjuice

themstemsandall.Itcanbeusefultoscrapetheskinsoutofthebasketafew
times during juicing, as the screen becomes clogged and the yield will be
reduced.

Grapefruit
One cup of chopped grapefruit contains 120 percent of your daily

recommendeddoseofVitaminCand53percentofVitaminA.Grapefruitisalso
agoodsourceofpotassium,thiamin,folte,andmagnesium.Inadditiontoallof
this, grapefruits contain an array of antioxidant-regenerating phytochemicals,
including limonene, limonin, nomolin, and naringenin. All of these
phytochemicalsmayhelptopreventlungandcoloncancer.

Tojuice,cuttheouteryellowpeelwithasharpknife,leavingasmuchofthe

whitepithaspossible.Afterremovingthepeel,simplystickthefleshofthefruit
inyourjuicer.Noneedtoremovetheseedsbeforejuicing.

Kale
Kale is definitely king of the superfoods. It is a rich source of Vitamin K,

beta-carotene,VitaminC,lutein,zeaxanthin,andanexcellentsourceofcalcium.

Only 50 calories of kale contains 200 percent of your daily requirement of
VitaminC,308percentofVitaminA,and15percentofcalcium.Kaleisalsoa
good source of iron, folate, thiamin, riboflavin, magnesium, phosphorus,
potassium, copper, and manganese. All the nutrients make kale an anti-
inflammatoryfood,acancerfighter,ananti-depressantinsomecases,andgood
forskinandweightloss.

The Vitamin K in kale helps blood to clot, so if you are taking blood

thinners, discuss with your doctor before including it in your juices. Kale also
containsoxalates,whichhavebeenassociatedwithkidneystonesandgallstones.
Finally,insomepeople,kalesuppressesthyroidfunction.Ifyouareconcerned,
speakwithyourdoctorornaturopath.Itmaybewisetoforegokalejuiceorlimit
consumptiontoacoupleoftimesaweek.

Kaleisalittletoughtojuice,owingtothetoughnessofitsleaves.Tomake

theprocessrunalittlesmoother,pushthekalethroughwithawedgeofappleor
acarrot,alittleatatime,throughoutthejuicingprocess.

Lemons
LemonsareveryhighinVitaminC.Justonecupoflemonjuicecontains187

percent of your daily required dose of Vitamin C and is also a good source of
folate and potassium. Lemons are great for detoxifying the body. During juice
fasts,lemonjuicehasafantasticabilitytodissolvemucusandscourtoxinsfrom
the cellular tissue. Lemons are also a diuretic and contain the phytochemical
limonene, which has been shown to be effective in dissolving gallstones and
protectingagainstallkindsofcancers.

Whenjuicinglemons,besuretoleavesomeofthewhiteinnerpeeltogetthe

bioflavonoid,limonene.Noneedtoremovetheseedspriortojuicing.

Lettuce
Fourteencalories(85grams)ofRomainelettucewillprovide148percentof

the daily recommended dose of Vitamin A, 34 percent of Vitamin C, and 5
percent of iron. Lettuce is also a good source of Vitamin K, thiamin, folate,
potassium,manganese,riboflavin,calcium,VitaminB6,copper,andmagnesium.
Romaine lettuce contains cancer fighting carotenoids. Plus the mix of sulfur,
chlorine,silicon,andBcomplexvitaminscontributetohealthyskinanddefend
againstlungcancer.

Tojuicelettuce,simplyrinsetheleavesandputtheminthejuicer.Pushthe

leavesthroughwithacarrot.

Mint
Mint soothes stomach indigestion and inflammation and can reduce nausea

and motion sickness. It can also help reduce congestion in the nose, throat,
bronchi, and lungs. In addition, it’s a natural stimulant. Recent research shows
thatcertainenzymesinmintmayhelppreventandtreatcancer.

Oranges
A single cup of orange juice has 207 percent of your daily recommended

dose of Vitamin C. Oranges are also a great source of thiamin, folate, and
potassium.Plustheyhavelotsofdiseasefightingantioxidantsthatridthebody
of free radicals. On top of all this, orange juice boosts your immune system,
increases iron absorption, reduces inflammation, lowers hypertension, and
increasesgoodcholesterolwhileloweringbadcholesterol.

To juice oranges, cut the peel off with a sharp knife. Keep as much as

possible of the white pith underneath the peel, as it’s particularly full of
nutrients.

Parsley
Parsley is a humble herb best known for garnishing fancy dishes. But this

unassuming sprig is so much more. One cup, containing only 22 calories, has
133 percent of our daily recommended dose of Vitamin C, 101 percent of
VitaminA,and21percentofiron.Parsleyisalsoagreatsourceoffiber,Vitamin
K,calcium,magnesium,potassium,copper,andmagnesium.It’sagoodsource
of protein, Vitamin E, thiamin, riboflavin, niacin, Vitamin B6, zinc,
phosphorous, and pantothenic acid. Parsley is also one of the best sources of
chlorophyll,whichactslikeirontooxidizetheblood.It’salsoagreatveggieto
detoxwithasitcleansesthekidneys,liver,andurinarytract.

Juicing parsley is as easy as rinsing and popping it into your juicer. To

maximizetheyield,pushtheparsleythroughwithanappleoracarrot.

Pears
Pearsareagreatsourceofpectinandfiber,nottomentionagoodsourceof

VitaminsC,B2,andE,pluscopperandpotassium.Pearsareactuallyhigherin
pectin, which acts as a diuretic and a mild laxative, than apples. On top of all
this, pears may lower your risk of developing asthma and contain
hydroxycinnamicacid,whichhelpstopreventstomachcancer.

Tojuicepears,justwashthemandthenputtheminthejuicer,skin,stems,

seeds,andall.

Spinach
Spinach,madefamousbyPopeye,ishighinVitaminsA,C,andE.Itisalso

a good source of choline, calcium, potassium, iron, and folic acid. One cup of
juiced spinach has 10 grams of protein and spinach has 14 times the iron per
caloriethanredmeat.Spinachisalsooneofthehighestsourcesoflutein,which
protectsyoureyesfrommaculardegeneration(aconditionthatcausesblindness
in old age), and fights cancer. Spinach also has a lot of glutathione and alpha
lipoic acid. Glutathione is an antioxidant that protects DNA from oxidation,
detoxifies pollutants and carcinogens, boosts the immune system, aids healthy
cellular reproduction, and reduces chronic inflammation. Alpha lipoic acid is
both water and fat soluble, meaning that it can defend every kind of cell from
oxidativeassaults.

Mostspinachthatyoubuycomesprewashedandcanbejuicedasis.Ifyou

have loose spinach or are growing your own, just rinse the leaves off well and
juice.

Strawberries
StrawberriesareveryhighinVitaminC;justonecupcontains149percentof

our daily recommended dose. Strawberries are also a good source of folate,
manganese, potassium, sodium, and iron. Plus one-and-a-half cups of
strawberries contain 3,500 ORAC units, or Oxygen Radical Absorbance
Capacity units. ORACs protect us against oxidative stress. Strawberries also
protect against the damage caused by free radicals and contain phenolic acids
that may prevent esophageal and colon tumors and encourage cell death in
cancercells.

Juicingstrawberriesiseasy.Justrinsethemoffandjuicethem,stemsandall.

PARTII:

SMOOTHIES

Why,What,How,When,WhereGreenSmoothies?
WhyDrinkGreenSmoothies?
•Greensmoothiesgiveyourdigestivesystemabreakfromordinaryfood,

whichleadstoincreasedenergy.

•Youautomaticallyandsignificantlyreduceyouroilandsaltintake.
•Whenyoudrinktwotothreecups(500–750ml)ofgreensmoothiesdaily,

you get enough greens to nourish your body, and all of the beneficial nutrients
arewellabsorbed.

•Thechlorophyllboostsyourcellsandyoushinemore.
•It’saninvestmentinyourhealth.
• You might lose some unnecessary extra pounds and reach your natural

weight.

•Youreyesbegintosparkle.
•Youoxygenatethebodyandprovideitwithcalcium,chlorophyll,liquid,

andvitalitythroughbiophotonsandliveenzymes.

WhatisaGreenSmoothie?
•Anutritiousdrinkthat’scomposedofgreenleaves,fruit,andwater.The

proportions of the drink are optimal for humans, as 60 percent of the drink
consistsoforganic,ripefruitand40percentofgreenleaves.

•Adrink“invented”byVictoriaBoutenko.
•Similartowhatthechimpanzeeseatand“thriveon.”
HowtoMakeaGreenSmoothie?
Whatyouneed:
•Greenleaves,fruit,water.
•Acuttingboardandaknife.
•Acolanderorasaladspinnerforrinsingyourgreenleaves.
•Aglass,bottle,orthermos,ifyouwantyoursmoothietogo.
• A blender. There are many different kinds of blenders, and they range

widely in price and strength. Once you get started with your smoothies, it’s
worthinvestinginablenderthat’salittlemoreexpensive.Itwillbequickerand
stronger, and it will allow you to crush frozen fruit and berries, which are
includedinthedeliciousgreenicecreamsmoothies.

WhentoHaveGreenSmoothies?
•Breakfast—forthebeststarttoyourday.Ifyoutraveltoworkbycar,bus,

orsubway,it’seasytobringyoursmoothiewithyou.

• Snack—instead of a coffee, refuel with the real and easy energy of a

smoothie.

•Lunch—aquicklunchthat’seasytocarry.
• Before and after exercise—the perfect workout meal. Feel free to boost

yoursmoothiewithriceorhempproteinpowderafteraworkout.

• Dinner—feels good for the body and enables it to rest overnight. The

smoothiedoesn’tburdenthesystemasmuchasa“regular”dinner,soit’sfineto
drinkitalittlelateratnight.Ifyouworknights,it’stheperfectwayforthebody
togetdigestiblenutrientsandfoodthatpassesthroughthebodyquickly.

It’s not about replacing all your meals with a green smoothie. A friend of

mine started to replace her morning sandwich with a smoothie. The rest of the
daysheateasshenormallywould.Ifyoueatfivemealsaday,thismeansit’sa
25percentimprovementinyouroveralldiet.Ifyouwanttoundergoacleanse,
youcanreplaceallyourmealswithagreensmoothie.

WheretoHaveaGreenSmoothie?
•Agreensoupistheperfectappetizeroralightdinner.
•Atapicnic.
•Withfriends.
•Whileyou’rewaitingforthesubway.
•Youcandrinkasmoothieatanywhereandatanytime!

GreenSmoothies

GrandmaLove
Collards such as kale flourish in the winter and provide a great green

alternative.

Thisisoneofmygreenwinterfavorites.
2cupsgreenkale
2cupswater
1apple
1pear
3dates
1tbsplúcuma
Blend the minced green kale with water. Add pieces of the apple and pear

and pitted dates and blend again. Add one tbsp of lúcuma and mix. Add more
wateruntildesiredconsistencyisreached.

AsianGreenSmoothie
BokchoyiscommonintheAsiankitchen.Usuallysteamedorstir-fried,it’s

alsoidealasagreenbaseinasmoothie!

1cupbokchoy
1cupgreenbeans
1cupalfalfasprouts
½–1tbspfreshginger,peeled
2cupswater
1tbsplimejuice
2pears
Blend the bok choy and pieces of green beans, alfalfa sprouts, and small

piecesofpeeledgingerwiththewater.Addlimeandpiecesofpear.Blendagain.
Addwateruntildesiredconsistencyisreached.

Refresh
Grapefruit provides a tangy, slightly bitter taste, which makes for a fresh-

tastingsmoothie.

2handfulsofkale
1½cupswater
1grapefruit,peeledandseparatedintosegments
½avocado
Chop up the kale and mix with water. Add the grapefruit segments and

scooped-outavocadoandblendagain.

SproutSmoothie
Sproutscontainlotsofnutrientsandlivingenzymes,includingchlorophyll.
Addthemtotheothergreenstooptimizeyoursmoothie.
2cupsspinach
1cupgreenlentilsprouts
2cupswater
1largepear
1tbspaçaí
½tbspofcamucamu
1avocado
Blend spinach and green lentil sprouts with water. Add the chopped pears,

açaí, camu camu and mix again. Add the scooped-out avocado. Dilute with
wateruntildesiredconsistencyisreached.

AppleGlory
Eatingappleseverydaybuildsagreatfoundationforgoodhealth.Anapplea

daykeepsthedoctoraway!

2apples
2cupsspinach
2cupswater
½avocado
Choptheappleintopiecesandblenditwithspinachandwater.Mixagain.

Addwateruntildesiredconsistencyisreached.

CacaoDessertSmoothie
Asmoothiethat’slunchanddessertinone!
2handfulsofkale
2cupsofwater
2dates
2tbspsrawcacaopowder
1tbsphoney
1avocado
Chopthekaleandmixwiththewater.Addthepitteddates,cacao,andhoney

and blend again. Add scooped-out avocado and more water until desired
consistencyisreached.

GreenPearSmoothie
Useripepearsforasmootherandcreamiersmoothie.
2largehandfulsofkale
2cupswater
2largepears,ripe
1cupblueberries,frozen
Blendchoppedkalewiththewater.Addpiecesofpearsandblueberriesand

mixagain.Dilutewithwaterfordesiredconsistency.

DailyGreenSmoothie
Manyofthegreensmoothiesarebasedonwhatyouhaveathome.Hereisa

variationonmy“I’llusewhatIhave”smoothie!

2cupsmixedsalad
2cupswater
½cupbroccoli
½inchcucumber
1kiwi
2pears
½avocado
Mixthesaladwiththewater.Addpiecesofbroccoliandcucumber.
Blend.Addpiecesofkiwiandpears.Scoopouttheavocadoandmixintothe

smoothie.Addmorewateruntildesiredconsistencyisreached.

GardenSmoothie
Wild leaves are really the best green leaves that you can use in your

smoothie.Miner’slettuceisoneofmyfavorites,anditgrowsrightoutsidemy
house.Organic,locallygrown,andfree!

2cupsminer’slettuce(orotherwildgreenleaves)
1tbsphempproteinpowder
1–2cupswater
2cupshoneydewmelon
Mix miner’s lettuce with hemp seed protein powder and water. Cut

honeydew melon into pieces and add to mixture. Add more water until desired
consistencyisreached.

Fresh!
Servewithicecubesforareallyfreshanddelicioussmoothie.Mintisalso

goodfordigestion.

1cupmint
1–2cupswater
2pears
1tbsplimejuice
Blendchoppedmintwithonecupofwater.Addcut-uppearsandlimejuice,

andmixagain.Dilutewithmorewateruntildesiredconsistencyisreached.

Strawberrylicious
Freshandcoolstrawberrysmoothie!Basilandstrawberriesarebothrichin

iron.

2cupsstrawberries
2cupsbasil
1tbsplimejuice

1cupwater
½cupicecubes
Optional;honeytosweeten
Mixstrawberries,basil,limejuice,andwater.Addicecubesandmixagain.
GreenLúcumaSmoothie
LúcumaisasuperfoodthatcontainshighlevelsofB3andironandgivesthe

smoothieacreamy,caramelflavor.

1½cupslettuce
2cupswater
1pear
1apple
1smallzucchini
2tbspslúcuma
Chopthelettuceandmixwithwater.Cutthepear,apple,andzucchiniinto

piecesandadd.Blendagain.Addthelúcumaanddilutewithwateruntildesired
consistencyisreached.

GreenSmoothiewithChagaTea
Chaga grows on trees and is super-nutritious and especially rich in

antioxidants.It’stheperfectbaseforagreensmoothie.

2cupsspinach
2cupschagatea
2celerystalks
½cucumber
1apple
⅛inchginger,peeled
1avocado
Blend spinach with chaga tea. Cut celery, cucumber, ginger, and apple into

pieces.Addtheingredientstotheblenderandmix.Scoopouttheavocadoand
addmorewateruntildesiredconsistencyisreached.

Sea-buckthornSmoothie
Sea-buckthorn can be purchased fresh or frozen. It’s rich in Vitamin C and

antioxidants,whichmakeyourskinglow.

1cuplettuce
1cupsunflowershoots
1cupsea-buckthorn
2cupswater
Mixalltheingredientswithwater.Addmorewateruntildesiredconsistency

isreached.

GreenOrange
Spruceupyourtraditionalorangejuicewithspinach.Kidsloveit!
2cupsorangejuice
2cupsspinach
Blendtheingredientsandenjoy!

IronSmoothie
Parsleycontainslotsofiron,whichisespeciallygoodforwomen.
2cupsflat-leafparsley
2cupswater
2apples
1zucchini
1tbsplemonjuice
Mixparsleywithwater.Cutapplesandzucchiniintopieces.Addremaining

ingredientsandblendagain.Dilutewithmorewateruntildesiredconsistencyis
reached.

GreenKiwiSmoothie
Kiwiisafruitthatisn’ttoosweetandgivesthesmoothieatart,freshtaste

reminiscentofyogurt.

6inchcucumber
1kiwi
2cupslettuce
1tbsplemonjuice
1avocado
1tbsplemonjuice
1–2cupsofwater
Cutthecucumberandkiwiintochunks.Mixtogetherwithlettuce,scooped-

outavocado,lemonjuice,andwater.Dilutewithwateruntildesiredconsistency
isreached.

Apricot&MelonSmoothie
This is a real summer smoothie with melon and fresh orange apricots. It’s

spiked with the power of sunflower shoots and spinach, and it’s also hydrating
becauseofthecucumberandwater.Bringitinathermostothebeach!

2cupsmelon
4inchescucumber
1cupapricot
1cupspinach
1cupsunflowershoots
2cupswater
Cut the melon, cucumber, and apricots into chunks. Mix with spinach,

sunflower shoots, and water. Dilute with water until desired consistency is
reached.

GreenPassion
Passion fruit gives this smoothie a tart flavor, and the creaminess derives

fromthebanana...Exotic!

1cupspinach
2cupswater
3passionfruits
2bananas
Blendthespinachwithwater.Scoopoutthepulpfromthepassionfruitand

addtogetherwithpeeledandslicedbananas.Mix.Addmorewateruntildesired
consistencyisreached.

GreenBroccoliSmoothie
Broccoli contains more starch than green leaves, which makes for a more

fillingsmoothie!

1cupbroccoli
2pears
1cupspinach
1cupsunflowershoots
3tbspslemonjuice
3cupswater
Cut the broccoli and pear into pieces. Mix with spinach, sunflower shoots,

lemon juice and water. Dilute with more water until desired consistency is
reached.

AppleGreen
Arugulahasaspicytasteandaddsapepperyflavortothesmoothie.
Thebitternessofthearugulapromotesdigestion.
2handfulsofarugula
1–2cupswater
2apples,red
½inchcucumber
1tsplemonjuice
½avocado
Blendarugulawith1cupofwater.Cuttheappleandcucumberintopieces.

Addtheremainingingredients,exceptfortheavocado,andblendagain.Addthe
scooped-out avocado and mix, dilute with water until desired consistency is
reached.

PomegreenSmoothie
Tip!Topickoutthesmallredpomegranateseeds,cutthefruitinhalf,gently

squeezetheskin,andturnitinsideoutoverabowl.Removetheseeds.Discard
the white parts of the skin, which can taste bitter. Strain the juice, pour into a
beautifulglass,andaddthekernelstothesmoothie.

2cupssalad
1–2cupswater
2pears
1cup(about½pomegranate)pomegranatekernels
Blend the salad with 1 cup of water. Cut the pear into pieces and add the

otheringredientsbeforemixingagain.Addmorewateruntildesiredconsistency
isreached.

GreenGrapeSmoothie
Wheneveryoubuygrapes,youshouldlookfororganiconeswithseeds.
2cupscrisplettuce
2cupswater
2cupsgreengrapeswithseeds
1pear
Blendthecrispysaladwithwater.Seedgrapesandcutthepearintopieces.

Add the remaining ingredients and blend again. Dilute with more water until
desiredconsistencyisreached.

ApplePieSmoothie
Withalittleimagination,thissmoothieresemblesascrumptiousapplepie!
2handfulsofspinach
1–2cupswater
2redapples
2tbsplúcumapowder
1–2tspscinnamon
Blend the spinach with 1 cup of water. Cut the apple into pieces. Add the

remainingingredientsandmixagain.Dilutewithwateruntildesiredconsistency
isreached.

GreenChristmasSmoothie
SharonisatypicalChristmasfruit.Don’tworryifthefruithassomebrown

spots,asit’sjustalittlesugarthathasprecipitatedintheskin.

2handfulsofkale
2–3cupsofwater
1largepersimmonortwosharonfruit
1–2tspscinnamon
Chopkaleandmixwith1cupofwater.Cutpersimmons/sharonintopieces

andaddtogetherwithcinnamon.Mixagain.Addwateruntildesiredconsistency
isreached.

PapayawithLimeSmoothie
Papaya contains an extremely beneficial enzyme that helps our digestive

system.

2handfulsofspinach
1–2cupswater
¼largepapaya
½limejuice
Blendthespinachand1cupofwater.Addchunksofpapayaandlimejuice

andmixagain.Addwateruntildesiredconsistencyisreached.

GingerGreenSmoothie
2handfulsofkale
2cupswater
6soakedfigs,soaked2–4hours
½inchginger
Chop the kale and mix with 1 cup of water. Add figs and peeled, chopped

gingerandblendagain.Addwateruntildesiredconsistencyisreached.

GreenCreamyApricotSmoothie
Dried apricots should be brown. Avoid buying the orange ones, which are

sulfurized, meaning that sulfur has been added. This is done to inhibit bacteria
andfungiandtopreservethecolor.However,thiscanalsocauseasthma.

1cupnettle
1cupspinach
½cupofsoakingwater
1½cupwater
1redapple
8soakedapricots,soaked2–4hours
Chop the nettles and mix with spinach, water, and the water from the

apricots.Addpiecesofapplesandapricots,andmixagain.

Col.MustardGreens
2cupsmustardgreens
2–3romatomatoes
¼avocado
1smallzucchini
1lime

Favoriteherbstotaste
Blendwithwatertodesiredconsistency.
Workswellwithfreshoregano,basil,ordill,butfeelfreetoexperimentwith

otherfreshherbs.

What-A-Lemon
2–4cupswatermelon
1bunchwatercress
1romatomato
½lemon
1tbspoliveoil
Blendwithicetodesiredconsistency.

AppleSprouts
¼ofasmallredonion
1apple
1pear
1handfulspinach
3–4Brusselssprouts

Gingertotaste
Blendwithicetodesiredconsistency.

SangriaBlanca
1–2whitepeaches(pitted)
1cuprainiercherries(pitted)
1–2whitenectarines(pitted)
1cupgreengrapes
6–10endiveleaves
3–5mintleaves
Blendwithicetodesiredconsistency.

Mangomole
1mango
1peach
1handfulspinach
1smallbunchcilantro
¼smallonion
¼avocado
½yellowbellpepper
Jalapeñototaste
½lemon(peeled)
Blendwithicetodesiredconsistency.

Gazpacho
1–2romatomatoes
½redbellpepper
1garlicclove
¼smallonion
1handfulcilantro
1handfulparsley
Jalapeñototaste

Tarragontotaste
Blendwithicetodesiredconsistency.

CosmoChiller
1–2cupsmustardgreens
1mediumcucumber
1cupfrozencranberries
1lime(peeled)
½lemon(peeled)
3–5mintleaves
Blendwithicetodesiredconsistency.

BlueBananaGreenSmoothie
1frozenbanana(ripe)

Ahandfulofblueberries
2inchesofcucumber
1–2cupsofalmondmilk

Ahandfulofbabyspinach
1tsporlessofhoney

Ice
OptionalExtras:

Ahandfulofwatercress
Justthrowallingredientsintotheblenderandstartinglow,blendwell.Adda

coupleoficecubesandturnuptheblender.

Yoursmoothiewillbecrunchierifyouareusingalmondsandwaterinstead

ofalmondmilk.

CacaoGreenSmoothie
1frozenbanana

Halfanapple
1tsporganiccacaopowder
2handfulsofbabyspinach
1heapedtspofflaxseed
1–2cupsofwater
OptionalExtras:
1tspcacaonibs(willbealittlecrunchy)
Afewscrapesofavanillapodoradashofvanillaextract(sugar-free)
Blendallingredients.Thissmoothiemightbealittlethinforyourlikingsoif

you want it thicker without adding any more ingredients, add some ice and
blend.Otherwise,addanavocado.

Berry&MelonGreenSmoothie
1cupofraspberries
Afewchunksofcantaloupemelon
1banana
2handfulsofspringgreens
1–2cupsofwater
OptionalExtras:
Ahandfulofsproutedbroccolioralfalfaseeds
Putalltheingredientsintotheblenderandstartinglow,workyourwayupto

ahighspeedtoreallysmoothoutthespinachleaves.

PineappleDetoxGreenSmoothie

Alittlegratingofginger
1cupofpineapple
1avocado
1inchofcucumber

SeveralleavesofRomainelettuce
Approx2cupsofwater
OptionalExtras:

Someceleryforfurtherdetoxing
Start by blending the cucumber and pineapple with a little water. Then add

therestoftheingredientsandspeeduptheblendertomakesmooth.

ZingySpringGreenSmoothie
½squeezedlemon
2handfulsofkaleorspinach
1apple
1frozenbanana
1avocado
1tbspofchiaseeds
Approx1–2cupsofwater
1cupofice
Blend all ingredients apart from ice until smooth—then add the ice and

smoothitup.

BerryRocketGreenSmoothie
1frozenbanana
1cupofstrawberries
1cupofblackberries
1handfulofrocketorarugulalettuce
About2cupsofcoconutmilk
Putalltheingredientsinblenderandsmoothit.
PearDeliciousGreenSmoothie
2pears
1avocado
1handfuloflamb’slettuce
1handfulofcorianderorcilantro
Approx2cupsofwater
1tspofmaca(optional)
Alittlehoneyifextrasweetnessisneeded
Blendallingredientswithiceuntilsmooth.Tasteandifyourpearswerenot

thereallysweetkind,addalittlehoney.

QuickGreenSmoothie
1handfulofspinach
1smallhandfulofparsley
1frozenbanana
1papaya(seedsremoved)

Acoupleicecubes
1–2cupsofwater
Mixallingredientsinablenderuntilsmooth.Theparsleytastesquitestrong,

soaddmorebananaifyouarenotusedtoitormakewithjustasprigortwo.

QuickOrangeBreakfastGreenSmoothie
2largeswisschardleavesorlettuceleaves
1wholeorangeswithoutseedsandpeel
½agrapefruitwithoutseedsandpeel
1avocado
1banana

Icecubes
1or2cupsofwater
OptionalExtras:
Asprinkleofoatsand1tbspofvanillariceproteinpowder
Throwinallingredientsandblend—thenrushoutthedoor!
OrangeandGoGreenSmoothie
1orange
1avocado
1handfulofspinach
1–2cupsofalmondmilk
OptionalExtras:

Somelettuceandcucumber
Blendalltogetherandgo!

ChocoPassionGreenSmoothie
1frozenbanana
2handfulsspinach
1passionfruit(theinsides)
2chunksofdarkchocolateor1tspofcocoapowder
2cupsofalmondmilkapprox
Mixallingredientsinablender.
SweetGreenSmoothie
2handfulsofkale
1pear
1banana
1–2handfulsofdates
1cupofwater

Ice
Blendeverythingtogether.Addatspofhoneyforanevensweetertaste.
Strawberry&MelonDelightGreenSmoothie
2cupsofswisschard
2cupsofwatermelon
2inchesofcucumber
1avocado
1tspofchiaseed
1squeezeoflemon
1or2cupsofwater

Ice
Mixallingredientsapartfromtheice.Blenditwellandthenaddtheiceto

coolit.

TropicalGreenSmoothie
1cupofpineapplechunks
1cupofmango
1handfulofspinach
½cupcoconutmilk,coconutwater,orsomecoconutcream

Somewater

Someice
Mixingredientsinablenderuntilsmooth.Addiceattheend.Tasteandadd

moreofeithercoconutorwaterdependingonyourpreference.

WakeUpGreenSmoothie
1cupofspinach
1stalkcelery

Achunkofcucumber
1frozenbanana
1cupofraspberries
½–1avocado
1cupofcantaloupemelonchunks
1–2cupsofwater
Combineallingredientsandmixuntilsmooth.
FruityPowerGreenSmoothie
2cupsofswisschardorkale
Afewarugula(rocket)leaves
1kiwi
1banana
1peach(pitted)
1tspofwheatgrass
1–2cupsofwater
Blendallingredientstogetheruntilsmooth.
BreakfastFillerGreenSmoothie
1apple
½–1avocado
1cupofblueberries
2handfulsofspinach
1tspofchocolatepowderoratbspofcacaonibs
1tbspofinstantoats(orpre-blendedoats)
1cupofwaterorgreenorwhitetea(chilled)

Severalicecubes
Blendallingredientstogetherandthenaddtheiceandcrush.
LunchtimeBoosterGreenSmoothie
1largesliceofpineapple
3leavesofromainelettuce
½avocado
1handfulofspinachleaves
1frozenbanana
1tbspofmilledflaxseedorchiaseed
1tspofmacaroot
2cupsofwater
Blendallingredientstogetheruntilsmooth.Addmorebananaforathicker,

sweetersmoothie.

ProteinSmoothies

PeachPunch
2peaches
1mango
1bunchlettuce(redleaformixed)
Removethemangoskinandallpits(stones).Blendwithwaterorice.
OptionalProtein:Wheyproteinpowder

Plumkin
1–2spoonfulspumpkinpurée
1–2plums(pitted)
1largehandfulspinachcinnamontotaste
2cupscoconutwater
Blendandaddmorecoconutwaterasnecessary.
Add whole milk, chia seeds, or your favorite protein powder to make the

perfectpost-workoutrecoverygreensmoothie.

OptionalProtein:Wholemilkplainyogurt

SimplySweet
2–4kaleleaves(de-stemmed)
1–2cupsstrawberries
1banana
Blendwithwaterandicetodesiredconsistency.
OptionalProtein:Wheyproteinpowder

SweetMint
1–2largecollardleaves
1pear
1kiwi(peeled)
1cupblackberries
1cupblueberries
3–6mintleaves
Blendwithwaterandicetodesiredconsistency.
OptionalProtein:Chiaseeds

PiñaKale-ada
1cuppineapple
1orange(peeled)
2leavesrainbowchard

2kaleleaves(stemmed)
1banana
1cupcoconutmilk
Blendwithicetodesiredconsistency.
OptionalProtein:Wheyproteinpowder

WildHoney
3–4largekaleleaves(stemmed)
2–4largebasilleaves
1cupblackberries
1banana
1tbsphoney
Blendwithwaterandicetodesiredconsistency.
OptionalProtein:Wholemilkplainyogurt

ChardCandy
2–4chardleaves
1–2cupsredgrapes
2–3dates(pitted)
1tbspalmondbutter
Blendwithwaterandicetodesiredconsistency.
OptionalProtein:Whole,rawmilk

CocoaMo
2–3kaleleaves(stemmed)
1handfulmixedgreens
1apple
1banana
1tbspalmondbutter
1–2tbsprawcocoapowdervanillatotaste
Blendwithwaterandicetodesiredconsistency.
Vanilla extract is fine, but try to get find some vanilla beans and cut them

open,scrapeouttheinsides,andusethatinstead.They’redeliciousandyourid
yourselfofthealcoholusedinextracts,howeverlittlethereis.

OptionalProtein:Eggproteinpowder

YogurtBasedSmoothies
Apple&MelonSmoothie
2cupsofhoneydewmelon,cutintopieces
1apple
2tbspoforganicliveyogurt(greekyogurtisniceandthick)
1tbsplimejuice
1cupofwater

Icecubes
Placealltheingredientsintotheblenderandsmoothit.
CocoMangoSmoothie
1mango
1banana
2slicesofpineapplejuiced
1tbspofcoconutcreamor
1cupofcoconutmilkorwater

Water

Ice
Justputtheingredientsintotheblenderandwhizzit!
Greatforaquickfruitblast.

MelonBerryYogurtSmoothie
½acantaloupemelon
1cupofstrawberries
½banana
1cupoflive(healthybacteriaincluded)yogurt
Mixalltogetherinblender.
Grapefruit&PineappleDietYogurtSmoothie

Severalchunksofpineapple
1smallavocado

Afewleavesoflettuce
½agrapefruit

Abigsqueezeoflime
1cupoflow-fatliveyogurt
Watertomakelessthickifnecessary
Blendallingredientsuntilsmooth.
Pomegranate&StrawberriesSmoothie
½cupoffreshpomegranatejuice
1banana
Ahandfulofstrawberries(ormixedfrozenberries)
1largetbspofcrèmefraîcheorlow-fatplainyogurt
1tspofhoney(optional)
1cupofwater

Ice
Putallingredientsintoblenderandmixuntilsmooth.
SweetYogurt&WatermelonSmoothie
1cupofgreekyogurtwithnaturalbacteria
1tbspofhoney
2cupsofwatermelon
½cucumber(optional)
2dates(optional)

Extrawaterifnecessary
Blendalltogetherforathicksmoothie.
CinnamonAppleSmoothie
2apples
1banana
1–2tbspsofgreekyogurtwithnaturalbacteria
1tspofcinnamon
1tspofhoney
1 cup approx of almond milk (or water and a handful of almonds for a

thickersmoothie)

Ice
Blendallingredientstogetheruntilsmooth.Addafewcubesoficeasyougo

andcheckconsistency.

PARTIII:

JUICES

FruitJuices
TheQuickandDirtyFluFighter
2small–mediumoranges,peeled
1smallgrapefruit,peeled
½lemon
1YelloworMcIntoshapple(oranyothersweetapple)

Asmallchunkofginger
OptionalAdditions:

Ahandfulofparsley
Replacements:
1cuppeeledpineappleforapple
TheTartandSweetCooler
1cupcranberries
½cupraspberries
2cupspineapple,peeled
OptionalAdditions:
½lemon
Replacements:
Useeithercranberriesorraspberriesifyouhaveonlyone.

TheLolaDreaming
4smallPersiancucumbers
2cupsofbabyspinach

Ahandfulofmint
1smallyellowdeliciousapple
6–8strawberries
1lime
2kiwis
OptionalAdditions:

Asmallchunkofginger
Replacements:

Lemonforlime

Pearforapple

TheBerryMelonHeaven
10–12strawberries
½–⅔ofamediumcantaloupe,peeled
OptionalAdditions:

Afewchunksofpineapple
Replacements:

Honeydewforcantaloupe
TheSweetPearSensation
2smallpears,anykind
1mediumsweetapple
2–4stalkscelery
½lemon

Asmallchunkofginger
OptionalAdditions:
3–4strawberriesor4–5raspberries
Replacements:

Pineappleforapple
TheWakeMeUpMorningCocktail
2cupsfreshcranberries
2–3mediumcarrots

Ahandfulofcilantro
2oranges,peeled
1apple
OptionalAdditions:
2–4strawberriesorraspberries
Replacements:

Parsleyordillforcilantro

Allorangesorallapples
ThePomegranatePowWow
1largepomegranate,peeled
½–1lime
2mediumsweetapples,anykind
OptionalAdditions:

None
Replacements:

Lemonforlime

TheSunriseinParadise
2mangoes,peeled
2sweetdeliciousapples
OptionalAdditions:
2–4strawberries

Gingertotaste
Replacements:

Pearforapple
ThePinkSilk
⅓or½mediumwatermelon,peeled
OptionalAdditions:

Ahandfuloffreshmint
½lime
Replacements:
Basilordillformintleaves

TheOrangeEcstasy
3–4mediumcarrots
2oranges,peeled

Asmallchunkofginger
OptionalAdditions:
½lemon
AntioxidantRush
1cupblueberries
1cupcherries
2apples
Blueberries,cherries,andapplesareallchock-fullofantioxidants.Allthree

are also anti-inflammatories, which can help with a wide range of conditions,
includingarthritis,chronicpain,heartdisease,andevendepression.

TheRubyRapture
4bloodredoranges
8–10strawberries
PearDelight
2pears
2cucumbers
½lemon
½cupstrawberriesorraspberries
Thepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuiced,

making it good for colonic health. Pears also contain antioxidants that protect
againstbrainaging.Berriesarealsofullofantioxidants.

TropicalPunch
2mangoes,peeled
1cuppineapple
1cupberries,anykind
MangoesareagoodsourceofVitaminC,VitaminA,andquercetin,which

helps to protect against cancer. Pineapple contains lots of Vitamin C and the
enzymebromelain,whichreducesinflammationandsupportsdigestivefunction.
Berriesarefullofantioxidants.

MelonRefresher
¼mediumwatermelon,fleshonly
½cantaloupe,fleshonly
1cupmintleaves
Watermelon contains Vitamins A, B1, B6, and C. Its high water content

makesitincrediblyhydratingandrefreshing.CantaloupeishighinVitaminsA
andCandcontainsVitaminsB1,B6,andpotassium.Theyhelpreduceanxiety
and depression, and help fight intestinal and skin cancer, as well as cataracts.
Mintleavesfreshenbreathandsoothethestomach.

VeryBerry
2cupsstrawberries
2cupsblueberries
2cupsraspberriesorblackberries
Blueberries and blackberries contain anthocyanins, antioxidants that protect

artery walls from damage caused by free radicals. Blackberries are also
beneficial for skin. Strawberries are full of Vitamin C and antioxidants that
protectthebrain.

VegetableJuices

ThePerfectPurifier
1mediumbeet
¼ofcabbagehead
2Persiancucumbers
1mediumparsnip

Ahandfulofparsley
1largeyelloworredsweetapple
1lime
OptionalAdditions:
Ahandful(2–3)beettopgreenstomakeitlesssweet

Gingerandgarlictotaste
Replacements:

Lemonforlime

Carrotsforparsnip
TheCrystalCleanLagoon

Alargecucumber

Asmallhandfulofparsley
3–4stalksofcelery
3–4mediumcarrots
1smallsweetpear
2stalksand¼bulboffennel
1wholeBelgianendive
OptionalAdditions:

Asmallhandfulofwatercress

Asmallchunkofturmeric
1–2clovesofgarlic,peeled
Replacements:

MorecarrotsforBelgianendive

Appleforpear

Anyothercucumbers
TheMultiNutriJuice
6leavesofSwisschard
⅔–1beet
3–4mediumcarrots
4Romatomatoes

Ahandfulofparsley
1–2smallcucumbers
1lemon

Achunkofginger
OptionalAdditions:
1–2clovesofgarlic,peeled
Ahandful(2–3)beettopgreenstomakeitlesssweet
Replacements:

Celeryforcucumbers

KaleforSwisschard
TheCompleteWinterHealer
4–5leavesofSwisschard
3–4leavesoflettuce
2–3mediumcarrots
1mediumbeet
2–3smallcucumbers
2Romatomatoes
1bunchwatercress
½limeorlemon
2clovesgarlic,peeled

Achunkofginger
OptionalAdditions:
Ahandful(2–3)beettopgreenstomakeitlesssweet
Ahandful(2–3)carrottopgreenstomakeitlesssweet
Replacements:

Parsleyforwatercress

SpinachforSwisschard

TheHighlyPotentPallooza
4stalkscelery
1cupspinach
3–4broccolifloretsandstems
½bunchparsley
2smallGrannySmithgreenapples
2clovesgarlic
1smallchunkginger
1jalapeñopepper,seedless
OptionalAdditions:
1smallchunkturmeric
Replacements:

Cilantroforparsley

Carrotforapples
TheSuperDetoxGalore
6–8leaveskale
4–6stalkscelery
1wholeBelgianendive
½whiteonion
2smallreddeliciousapples
½lemonorlime
1chunkginger
2clovesofgarlic
1cayennepepper
OptionalAdditions:
1smallhandfulwatercress
Replacements:

Collardgreensforkale

CabbageforBelgianendive

RedandGreenHeavenlyConcoction
3–4mediumcarrots
6–8leaveskale
⅓fennelstalkandbulb
½dillormintbunch
3–4Romatomatoes
3–4floretsofbroccoli
½largeItaliancucumber
1lemon
OptionalAdditions:
½bunchwatercress
1–2clovesgarlic,peeled
Replacements:

Spinachforkale

Dillforcilantro
TheHotMammaGreenJuice
2Romatomatoes
2–3mediumcarrots
2smallparsnips
1Italiancucumber
1cupbabyspinach
1smallhandfulcilantro
1smallhandfulparsley
¼fennel
1smallcayennepepper(orspicepowdertotaste)
OptionalAdditions:

Garlicandgingertotaste
Replacements:
Moreparsleyforcilantroorviceversa
Jalapeñopepperforcayennepepper

Morecarrotsfortheparsnips
ThePeacefulWarrior
24–26leaveskale
2–4mediumcarrots
1cupofbabyspinach
1cupofarugula
2–4broccolifloretsandstem
3–4leavesdandelion
2mediumoranges,peeled
OptionalAdditions:

Garlicandgingertotaste
Replacements:

Watercressfordandelion

Romainelettuceforarugula
ExcitementinYourMouthJuice
2sweetpotatoes,peeled
3–4carrots
1smallcayennepepper(orcayennepepperpowdertotaste)
OptionalAdditions:
1–2carrots
Replacements:

Applesforcarrots
TheFeastofaChampion
1sweetpotato,peeled
2–3Romatomatoes
1smallbeet
2mediumcarrots
2–3broccolifloretsandstem

Ahandfulofparsley
½whiteorpurpleonion
1smallchunkginger
2clovesgarlic
OptionalAdditions:
1smallchunkofturmeric
Replacements:

Celeryforbroccoli

Applefortomato

TheWholeEnchilada
3–4leaveskale
3–4leavesRomainelettuce
1cupspinach
1cuparugula

Ahandfulofparsley

Ahandfulofbasil

Ahandfulofdandelion
1cuppineapple
8–10strawberries
1smallchunkginger
OptionalAdditions:
1smallchunkofturmeric
1jalapeñopepper
Replacements:
Greencollardsforkaleorspinach

Rad-ishRadish
2–3kaleleaves(removestems)
¼Englishcucumber
4mediumradishbulbs(withgreens)

Freshgingertotaste
¼cupwater
Peelgingerrootandjuiceall,addingmorewaterifnecessary.
Thespicinessoftheradishandgingerareonlyslightlycooleddownbythe

cucumber. A great drink to clear out the respiratory system or for those with
seasonalallergies.

Add some bee pollen and double the allergy-fighting effects. You can even

giveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb.

Broccolean
1smallcrownbroccoli
1bunchparsley
4carrots
1mediumcucumber
Juice.
Aneasiertasteforamoreseasonedjuice-goer,Broccoleanadministersyour

dailydoseofvegetablesandhelpstoworkyourwaytoaslimmerfigureanda
healthierheartinjustoneglass.

Though carrots are high in sugar, they also provide a super jolt to the

immune system, helping to fight illness and promote overall health. Parsley
delivers a rich source of antioxidants, making this an all-around beauty
beverage.

FruitandVegetableBlends
TheUltimatePineapple-KaleBlast
6–8largeleavesofkalewithstem
½largeItaliancucumber
½bunchparsley
2–2½cupsofpineapplechunks,peeled
¾–1cupstrawberries
OptionalAdditions:

Ahandfuloffreshmint
Replacements:

Anyothercucumber

Swisschardforkale
Eitherasweetappleforthestrawberriesorpineapplebutnotboth
TheVitaminCMintyRush
3–4cupsbabyspinach

Ahandfulofparsley
2smalldeliciousapples
2mediumoranges,peeled
6–8stemsfreshmint
1lemon
1smallchunkofginger
OptionalAdditions:
1–2smallPersiancucumbers
Replacements:
Useallorangesorallapples
TheDapperDan
4stalksBokchoy
2–4broccolicrownswithshortstalks
4–6leavesofkale
1cupgreengrapes
2–3smallGrannySmithapples
1lemon

OptionalAdditions
1smallchunkofginger
Replacements:

Limeforlemon
Spinachorcollardgreensforkale
TheEmeraldDeluxe
2–3cupsofbabyorregularspinach
3–4stalksofcelery
3–4smallPersiancucumbers
1cupgreenorredgrapes
1largeGrannySmithapple

Asmallchunkofginger
OptionalAdditions:
Ahandfuloffreshmintordill
Replacements:

Anyothercucumber
Collardgreensorkaleforspinach

TheGreenExplosion
6–8leavesofcollardgreens
1mediumItaliancucumber

Alargehandfulofparsley
2mediumGrannySmithapples
1mediumorange,peeled
1smalljalapeñopepper,seedless
½lime
OptionalAdditions:
2clovesofgarlic,peeled

Achunkofginger
Replacements:

Anyothercucumber
Spinachorkaleforcollardgreens
TheShantiOmElixir

Ahandfulofcilantro
2–3stalkscelery
AsmallheadofRomainelettuce
4–6leavesofSwisschard
1smallredapple
1mediumyellowapple
½lime
1kiwi
OptionalAdditions:

Garlicandgingertotaste
Replacements:

Spinachforlettuce

Parsleyforcilantro
Anyothersweetappletoreplace
TheFrothyMonkeyJuice
⅓ofalargefennel

Abunchofmint

Asmallhandfulofwatercress
4largeleavesofkale

Achunkofginger
1–1½cupsofpineapple
8–10strawberries
OptionalAdditions:

Achunkofturmeric
1–2clovesofgarlic,peeled
Replacements:
Spinachorcollardgreensforkale
Ahandfulofdillormintforfennel

TheGreenGoddess
37–38largekaleleaves
1½–2cupsbabyorregularspinach
12strawberries
1Grannysmithmedium–largeapple

Ahandfulofmint
¼fennel,bulbandstalk
1lime

OptionalAdditions

Ahandfulofdill
Replacements:

Lemonforlime

Cilantroorparsleyformint
TheSmoothSensation
3–4largeleavesofSwisschard
3–4broccolifloretsandstems

Asmallhandfulofparsley
½largeItaliancucumber
1lemon
6–8strawberries
2smallorchardapples
OptionalAdditions:
1–2clovesofgarlic,peeled
2–4leavesbasil
Replacements:

Anyothercucumber

Anyothersweetapple
SpinachorkaleforSwisschard

TheZenDragonfly
2–3cupsbabyorregularspinach
AsmallheadofRomainelettuce
1mediumpear
1mediumGrannySmithapple
8–10strawberries
OptionalAdditions:

Gingerandgarlictotaste
Replacements:

Raspberriesforstrawberries
Pearsforapplesandviceversa
TheEmeraldFantasy
1grapefruit,peeled
1orange,peeled
1HoneyCrisp(oranyother)apple
2stalksand¼bulboffennel
½bunchbasil
½bunchcilantro
1largeItaliancucumber
1smallchunkofrawturmeric
OptionalAdditions:

Gingerandgarlictotaste
Replacements:

Anyothercucumber

Allgrapefruitorallorange

TheUnbelievablyCreamyLushDream
1largesweetpotato,peeled
2mediumredapples
3–4mediumsizecarrots
OptionalAdditions:
1jalapeñopepper,seedless
Replacements:

Anyothersweetapple
Cayennepepperforjalapeño

ThePerfectSimpleEssence
2Romaorothertypetomatoes
3–4carrots
1smallyelloworredsweetbellpepper,seedless
2Persiancucumbers
1smallchunkginger
OptionalAdditions:
1smallhandfulparsley
1clovegarlic,peeled
Replacements:

Anyothercucumber
TheSexySassySurprise
3–4carrots
1mediumheadofRomainelettuce
8–10strawberries
1mediumorlargepear
1handfuloffreshbasil
½–1lime
OptionalAdditions:
1–2clovesgarlic,peeled
Replacements:

Anyotherlettuceexcepticeberg

Lemonforlime

Mintorfennelforbasil
TheYellowSunset
2–2½cupsBabyorregularspinach
¼fennelbulbandstalk
2smalloranges,peeled
1–1½cupsmango,peeled
OptionalAdditions:
Ahandfuloffreshmintorbasil
Replacements:

Appleformango
CoolSlaw
1crownbroccoli
½smallredcabbage
2carrots
1lemon(peeled)
1greenapple

Gingertotaste
Peelgingerrootandjuiceall.Serveoverice.
Afresh-tastingsummerdelightperfectforpartiesbythepool,barbecues,and

picnics at the park. Besides being the ideal accompaniment to any afternoon
outside,CoolSlawbringsalottothepicnictable.

Broccoli’s cancer-fighting properties combat the carcinogens introduced to

yourmeatfromthatsmokeygrill.Gingerworkstosettlestomachsandhaslong
beenaremedyforheartburnfromthosesummersnacks.Servewithafewextra
applesinyourfavoritepunchbowl.

TheTummyRub
This green juice is an efficient cleanser and tonic of the hardworking yet

delicate digestive system. Drink it half an hour before a heavy meal, as it
stimulatesyourgutandgetsitreadyforaction.Youcanalsoreplaceamealwith
itifyou’refeelingheavyfromapreviousbinge.

1cuppineapplechunks
½fennelbulb
½cucumber
1cupspinach
½lemon
Processalltheingredientsinajuicerandserve.
Fennel has an aniseed flavor and, similar to that seed, aids digestion and

preventsgas.Itisalsoknowntobeadiuretic,reduceinflammation,andprevent
cancer. As a food, only the round bulb is usually used, but for juicing use the
bulb,stalks,andleaves.Everythinggoes.

4CarrotGold
4carrots
2largekaleleaves
1bokchoybulb
1goldenapple

Gingertotaste
Peelgingerrootandjuiceall.Serveoverice.
Rich,Isay,rich!Richinvitamins,color,andinflavor,thatis.Addingapple

hasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsand
stilldelivertheunbeatableshotofbeta-caroteneyougetfromthem.

Bokchoy’shealth-promotingcompoundsarebetterpreservedwhenitisleft

uncooked,andwhatbetterwaytomaximizetheserichhealthbenefits.Breakout
theblenderandhaveyourselfagoldrush.

RedQueen
2kaleleaves
1mediumbeet
1galaapple
¼redcabbage
1bunchredgrapes
Juice.
Long live the queen. Super sweet, sassy, and deep, dark red, Red Queen is

one smart drink. Grape juice promotes brain health and memory function. Red
cabbageisrichiniodine,whichalsopromotesproperbrainandnervoussystem
function.Onesipandyou’llbesingingtheRedQueen’s“Offwiththecabbage
head!”Justrememberwhatthedormousesaid,“Feedyourhead!”

BeetleJuice
1yellowbellpepper
1Fujiapple
1smallcrownbroccoli
1smallbeet
½sweetpotato
1handfulparsley
2carrots
Juice.
Saying it three times in succession may not raise the dead, but it will

certainly raise your spirits and your energy levels. Bell pepper is a natural
immuneboosterandcoupledwithbroccoli,you’vegotyourselfonehelluvafree-
radical fighter. Eating sweet root vegetables like beets and sweet potato helps
calmsugarcravings,soputdownthatdonutanddrinkyourveggies.

HotRocket

2Galaapples
2handfulsofarugula
1handfulofcilantro
2cupscoconutwater/milk
1smidgenofjalapeño(totaste)

Soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce.
Thisoneisabitdifferent.We’vegotveryboldandspicyflavorshere.The

coconutwater,jalapeño,andsaltysoysaucecombinetogiveHotRocketakind
ofThaiflavorwhilethecilantrobringsbacktheMexicanflare.

Cilantro is also great for removing heavy metals from the bloodstream and

jalapeños can raise your body temperature thereby increasing your metabolic
rate. The healthy fats in the coconut milk will allow increase in mineral
absorptionfromthearugulaandcilantro.

Dande-Lemon
1bunchdandeliongreens
1bulbradicchio

Gingertotaste
1lemon(juiced,totaste)

Dashcayenne
Juiceandmixincayenne.
Theginger,lemon,andcayennedoagreatjoboftamingthebitternessofthe

blood-and liver-purifying dandelion greens. This is like a suped-up lemonade.
Master Cleanse aficionados will appreciate the lemon juice–cayenne pairing,
which increases your body’s fat-burning power and strengthens your immune
system.Notmuchelsetosayexcept,it’sreallydandy.

Veggie-All
1beet
2stalkscelery
1greenbellpepper
1largecucumber
Lemon(juiced,totaste)
1tspoliveoil
Juiceandmix(shake)witholiveoil.
Olive oil is a phytonutrient powerhouse and also helps the body absorb the

manyvitaminsandmineralsintheothervegetables.

You might want to play with the amount of green bell pepper here because

sometimes the flavor can completely take over, or perhaps use a yellow or red
peppersincetheyhaveafruitierflavor.SometimesIevenaddacoupleofcarrots
tosweetenthelot.

GreenKing
1crownbroccoli
1greenapple
1bunchgreengrapes
2handfulsspinach
2largeleavescollardgreens
Juice.
Where would we be without a solid green drink? I introduce you to a king

andhiscrown...ofbroccoli?

Absolutely. Broccoli, the miracle food, packs the most nutritional punch of

anyvegetable,anditmeetsyourcompletefiberneedprovidingbothsolubleand
insoluble fiber. Green grapes are a natural antihistamine and despite their tiny
stature,theyreallyaddquiteabitofsweetness.Ajuicefitforaking.

RocketFuel

2oz.(juiced)wheatgrass(orkale)
2handfulsarugula
1–2oranges(peeled)
Juice.
All the energy and alertness provided by a shot of espresso without the

shakesandeventualcrash—thisiswhatyoucanfindinwheatgrass.

Wheatgrassisahigh-alkaline,nutritionallydensegreenwithafairlypotent

flavorthatsomepeoplehaveahardtimeacclimatingto;that’swhyyou’lloften
find it paired with fresh orange slices at your local fresh juice bar. Not to
mentionitinfusesthealreadyhighvitamincontentwithasignificantamountof
immune-boostingVitaminC.

GreenClean
1lime
1lemon
1largecucumber
1handfulbasil
1handfulmint
2handfulsspinach

Gingertotaste
Juice.
This one begs to be put into a giant ice-filled punch bowl and ladled into

frostyglassespoolside.You’llneverknowyourbodyisdetoxifyingasyougulp
thisdelicioussummertreat.Somefolksmayfinditabittoosour,sotryadding
anappleortwoifthat’sthecase.

Not only do we have great flavor, high amounts of vitamins, minerals, and

antioxidants, Green Clean is one of the most aromatically appealing drinks in
thisbook.Crisp,clean,refreshing.

GingerSnap
3–4handfulsspinach
1smallanisebulb

Gingertotaste
3–4dates
1cupfrozencherries(optional)
Juice spinach, anise, and ginger. Toss in a blender with dates and, for a

GingerRoyRogers,addcherries.Blend.Serveoverice.

This is practically a liquid dessert. Anise is great for digestion and paired

with ginger, this drink is a perfect after-meal delight. The anise has a
sophisticated licorice flavor that when paired with the sweetness of the dates
makesforadreamycombination.

The ginger adds a nice bite that helps steer you away from diabetic shock.

Throw in a few frozen cherries to brighten it up or dare I say, add a scoop of
sugar-freecoconuticecreamforafloatyouwon’tsoonforget.

BlimeyMary!
2mediumtomatoes
2celerystalks
1bunchwatercress
1–2greenonions(totaste)
1–2carrots
1lime(peeled)

Tabascoandpeppertotaste
Juice.AddTabascoandpepper.
Amoresavoryflavorprofile,theBlimeyhasheat,spice,andadoubleshot

ofnutrients.Celery,knownasthezero-calorievegetable,yieldsasweet,savory,
andslightlysaltytastewhilethewatercressandgreenonionspiceitupabit.

Tomatoes,thehighlightofthisdrink,accountsfortheslightsweetflavorand

containshighlevelsoflycopene,knowntofightagainstalistofcancers.

AddadashofTabascoforanextrakickandyou’vegotasimplewaytoget

thattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyour
diet.

ColdKillah
3–4leavespurplekale
1lemon(peeled)

Gingertotaste
1clovegarlic
45–50dropsechinacea
2–3carrots
1sweetredbellpepper
Juice.Addechinaceaandmix.
PackedwithVitaminC,ColdKillahistheperfectcureorpreemptivestrike

during cold season. Not only is echinacea known to boost the immune system,
butsodoesthehighamountofbeta-carotenefromboththecarrotsandredbell
pepper.

Juicingtofightcoldsandillnessisalwaysahealthierandtastieralternative

tothosepowderedcurepacketsanyday.Sensingthattickleinyourthroat?Juice
upabatchofColdKillah,it’llstopthatcoldbuginitstracks.

Gold’n’Delicious
2GoldenDeliciousapples
1kiwi(peeled)
2cupschoppedmustardgreens
2stalkscelery
1peach(pitted)
Juice.
Another dark green with heavy cancer-fighting properties, mustard greens

haveaspicierflavorprofilethanmostothersinthecruciferousfamily.Though
thesegreensareoftencooked,whenjuiced,theirhealthbenefitsareamplified.

Tossinsomesweetapples,peach,andkiwitocutthespiceandaddadoseof

vitaminsandantioxidantsandyou’vegotyourselfonedeliciousdrink.

BeettheBlues
If you’re an ’80s kid, the color of this juice may bring back memories of

grape flavored chewing gum rolls that came in hard plastic containers.
Thankfully,inthiscasethecheerfulcolorisnottheresultofscarychemicalsand
colorings,butofallthegoodnessstoredinsideblueberriesandbeetsinstead.

1beet(withleaves,optional)
1cupblueberries
½romainelettuce
2celeryribs
½cucumber
½apple

½–1inchpieceginger,peeled
Processalltheingredientsinajuicerandserve.
When using beets, don’t discard the greens. They are as good as the roots,

and have a similar earthy flavor. In fact, beets were originally grown for their
leaves, not their roots. You can use yellow or white beets, but nothing is more
stunningthantheintensemagentacolorthatregularbeetsgivetoanyjuice.

PinkMagicWoman
Thecolorofthisjuiceissoprettyandintensethatitliterallyfeelslikeyou’re

drinking an elixir of youth and beauty every time you have a glass. Besides
usinggingertogiveitaspicyandwarmingtingle,youcanaddfreshlysqueezed
orange juice, or substitute the strawberries with raspberries for a more acidic
taste.

1beet
1cupstrawberries
½romainelettuce
½cucumber
½-inchpieceginger,peeled
Processtheingredientsinajuicerandserve.
Youshouldtrytoaddbeetstoyourdietasfrequentlyaspossible,especially

inthewinter,whentheyareinseason.However,becarefulnottooverdothem
becausetheirsugarcontentishigh.Thesameadvicegoesforcarrotsandfruits
fromthesweetervarieties:alittlebit,often,goesalongway.

Beet-erDandelion
This intensely colored and flavored juice is not for the faint hearted. The

bitternessofdandelionmayputsweetnessseekersoffthisdrink,butforme,its
superiordetoxifyingpropertiesmorethanmakeupforit.Nopain,nogain.

2dandelionleaves
1beet
1carrot
½cucumber
½–1lemon
½GrannySmithapple(optional)
Juicealltheingredientsandserve.
Ifyouwanttherealhardcoreversionofthisjuice,haveitwithouttheapple.

The beets and carrots already are rich in sugar, and more fruit only adds to it.
However, if you really need it, you can add the fruit to get the benefits of the

dandelionleavespastyourtastebuds.

SavetheVeggies
This original juice was created to recycle some leftover tomatoes and

spinachthatwerebeingignoredinthefridgeforacoupledays.Thesweetness
addedbytheberriesandpineapplewatergavetheseveggiesa180ºturn.

1cupberries
1tomato
1–2cupsspinach
½–1cuppineapplewater
Juicethefirstthreeingredients.
Mixwiththepineapplewaterandserve.
Tomatoesarepartofthenightshadesgroupoffoods,whichhavesomewhat

ofabadrep,blamingthemforhavingtoxinsthatcauseinflammationandpain.
Defenders of nightshades, which also include potatoes, peppers, and eggplants,
claimthatthebenefitsfaroutweighanypotentialproblemscausedbysuchlow
dosesofthesetoxins.Ourverdict?Aslongasyou’renotoverdoingit,youcan
reappositivebenefitsfrommostlyanything.

ForeverYoung
Thestrongcilantroflavorinthisrefreshingjuiceisperfectlybalancedbythe

sweetness of the carrots and the acidity of the lemon. The result is a truly
enjoyabledrinkthatwillflushahugeamountoftoxinsoutofyourbody.Thisis
a recipe you may want to go back to again and again, not only for how much
yourliverlovesit,butalsoforhowmuchyoudo.

½cucumber
1largecarrot
1cupcilantro
Juiceof½lemon
Juicethecucumber,carrotsandcilantro.
Squeezethelemonintothejuiceandstir.
Who needs a cold beer when it’s hot and muggy outside? The minerals in

thisjuicewillquenchyourthirstbetterthananyotherdrink.

LettuceSleep
This calming potion is an amazing pre-sleep meal or snack, as both apples

and lettuce are incredibly relaxing. The ingredients in this juice will also keep
yousatiated,narrowyourwaistline,andhelpyourliverdetoxify,allinonesip.

Happysnoozing!

1GrannySmithapple
½cucumber
1romainelettuce
4mintsprigs
½lime
Processalltheingredientsinajuicerandserve.
Whenyou’renotgoingtousethewholelettucehead,starttakinglayersfrom

theoutsidein,insteadofcuttingitinhalf.Thiswayyouwillkeepitfromturning
brownwherethecutis.Storeitinthefridge,insideaplasticbag.

PARTIV:

PROBIOTICDRINKS

KomuchaRecipes

AboutKombucha
Kombucha is a naturally bubbly (or “effervescent”) probiotic drink. It

originatedinNortheastChinathenmadeitswaytoRussia.Kombuchawasthen
broughttoGermany,followedbytherestofEuropeandtheworld.Kombuchais
made from a living organism called a SCOBY, which stands for Symbiotic
CultureofBacteriaandYeast.ASCOBYisoftenreferredtoasa“mushroom”or
“the mother.” It grows, multiplies, ferments, and feeds off tea and sugar. The
probioticsandyeasteatthesugar,whichfermentsthebeverageandresultsina
drink that is acidic, probiotic-rich, and mildly alcoholic. Just like all recipes in
thisbook,itisimportanttotakeprecautionswhenfermentinglivingorganisms.

Kombucha contains acetic acid, which is a mild natural antibiotic. Because

oftheacidityofkombucha,badstrainsofbacteriacannotgrowintheculture,as
theenvironmentisnotoptimalforsurvivalorreproduction.Inthisway,thegood
bacteria thrive while the bad bacteria have no fighting chance. Kombucha also
containslacticacid,andisrichinBvitamins,folate,andantioxidants.

It is stated that kombucha can aid in digestion, increase energy, manage

hunger,andcancreatepHbalanceinthedigestivetract.Thereisstillagreatdeal
ofdebateonwhetherthereisscientificprooftosupportthesehealthclaims.Itis
important to keep in mind that this book makes no claim that kombucha will
improvehealthnorwilltheallegedbenefitsapplytoallindividuals.Regardless,
kombuchatastesgreatandmostpeoplereportthatitgivestheirdigestivesystem
regularityandmakesthemfeelgood.

If you have purchased kombucha or any other form of probiotic beverage

fromthegrocerystore,youhavenodoubtnoticedhowexpensiveitis.Ibegan
brewing kombucha because I was drinking store-bought kombucha every day
andthecostwasbecomingunreasonableformybudget.Withafewsmallstart-
up costs, I began brewing kombucha, which is an investment that has paid for
itselfhundredsoftimesover.

Brewing kombucha may seem very daunting and intimidating at first, but

don’t let the long list of instructions fool you. It’s actually very easy to make
homemadekombucha,butIwanttoemphasizetheimportanceofbrewingsafely
byprovidingdetailedinstructions.

HowtoStart
Tobrewkombucha,youneedseveralkitchentoolsplusakombuchaSCOBY

in starter liquid. Starter liquid is simply unflavored homebrewed kombucha.
There are many online sources from which you can purchase a SCOBY. I
caution you to read reviews and talk to others who have purchased from the
specific suppliers you are looking at because the quality of some SCOBY
suppliersismorereliablethanothers.IfyoudochoosetopurchaseyourSCOBY
online, make sure you begin brewing as soon as possible because the SCOBY
willalreadybeinslightshockfromtravelinganditisimportanttogetitfedand
inahealthyenvironment.

KeepingYourSCOBYandKombuchaHealthy
WhatdoesitmeantokeepaSCOBYhealthy?Iwilltouchonthisthroughout

the list of instructions, but essentially it means the following: 1. Feeding the
SCOBY a mixture of tea and sugar; 100 percent black tea works best for
brewing kombucha, but you may also use 100 percent green tea. Fancy teas
typically contain peels and other ingredients that are not conducive to brewing
kombucha.Plainblackteaworksgreat.

2.Keepingitoutofthesunlightinadarkplace:aclosetshelfworksasan

excellenthomeforbrewingkombuchaorjun.

3.Keepingitcoveredwhilestillallowingittobreathe:akitchentowelor

cheesecloth secured by a stretchy rubber band works perfectly to keep out the
bugs.

4. Giving it an optimal temperature range (between 75° and 85°

Fahrenheit).

5.KeepingtheSCOBYmoistwithstarterliquid.Irecommendmaintaining

atleasttwoinchesofstarterliquidforeveryoneinchofSCOBY.

IfyouchoosetopurchaseyourSCOBYonline,makesureyoubeginbrewing

abatchassoonasyoureceiveit,astheSCOBYwillbeinshock.

GivingOneofYourSCOBYsAway
With each new batch of kombucha you brew, a new SCOBY will form.

While it is perfectly okay to allow the SCOBY to continue to grow, I find my
SCOBY looks healthiest when it is three inches thick or less. You can peel off
layersofyourkombuchaSCOBYandgivethemtoyourfriendsorfamily.

Todoso,addstarterliquid(whichissimplykombucha)andaSCOBYtoa

plastic bag. Seal well and make sure the SCOBY lays flat and is out of direct
sunlightwhileitistransported.

Because the SCOBY will be in shock from traveling, it is important to

removeitfromthebagassoonaspossiblesoitcanbreathe.Informtheperson
yougivetheSCOBYtothattheyshouldbrewabatchofkombuchaassoonas

theygettheSCOBYhome.

FermentingKombucha
Like any fermentation process, there needs to be food for the active

probiotics and yeasts to feed off. For kombucha, food is tea and sugar. Each
batch of kombucha you brew, a new SCOBY will form and the SCOBY will
grow to the width of the container it is in. For instance, once you are on your
fifthbatchofkombucha,youwillhavefivelayersofSCOBY.Asyoubrew,you
canallowyourSCOBYtogrow,andyoudon’tneedtodiscardituntilitreaches
morethanthreeinchesthick.

Inadditiontoteaandsugar,kombucharequiresanoptimaltemperaturerange

toflourish.Between75°and85°Fahrenheitistheoptimaltemperaturerangefor
brewing kombucha. While it is generally okay for kombucha to experience
temperatures outside that range, you will notice a difference in the strength of
thekombuchaifitisbrewingbelow70°orabove80°.Alowertemperaturemay
require a longer brewing time, whereas a higher temperature will make the
fermentationprocessgofaster.Toowarmatemperaturecankilltheprobiotics.

The fun part about brewing kombucha is flavoring it. It is perfectly fine to

drink the kombucha you brew plain and not put it through a secondary
fermentation; however, for the purpose of your kombucha enjoyment, I have
included multiple recipes that you can use to make fizzy, sweet kombucha that
canbeenjoyedthroughouttheyear.Notethatkombuchashouldbeflavoredafter
it has gone through the first fermentation, as putting anything other than
sweetenedteainaSCOBY’senvironmentcanchangethestructureandhealthof
theprobiotics.

WhatisSecondaryFermentationandHowDoesitWork?
Secondary fermentation involves fermenting a beverage that has already

been fermented for a second time. When you brew kombucha for the first
fermentation, the bacteria and yeast feed off the sugar and tea that you give
them. Once all of the “food” has been consumed by the probiotics, they are
readyformore.Thisiswheresecondaryfermentationcomesin.

Immediately after the first fermentation (before you refrigerate the

kombucha), you can add additional tea and water to begin a secondary
fermentation. You can also add various fruits, herbs, and non-toxic flowers to
flavor your kombucha to your liking. Once you have added additional
ingredients, you can then bottle the kombucha and leave it in a dark place at
room temperature for two to three days and the kombucha will continue
fermenting.

Sincethebottlesaresealed,somepressurewillbuildandthebeveragewill

then become effervescent (or naturally carbonated). Similar to the first
fermentation, the more sugar you add, the longer it will take the probiotics to

process it. If you want your kombucha sweet, you can either add more sugar
(canesugarorfruit)thannecessaryoronlyallowthesecondfermentationtolast
one or two days versus two to three. Fermentation slows when you refrigerate
thekombuchabutdoesnotstopcompletely.

Now here comes the really cool part! Depending on what you use for the

secondaryfermentation,youwillendupwithvaryinglevelsofeffervescence.I
found that more acidic fruit yields a more effervescent kombucha. I have also
foundthatleavingfruitpulpinsidethebottlesduringthesecondaryfermentation
results in more effervescence. Additionally, allowing the sealed bottles to
refrigerate for at least twenty-four hours before popping the bottle open will
yieldamoreeffervescentkombucha.

Tosummarize:togetthemosteffervescentkombucha(ifthatiswhatyou’re

goingfor),useanacidicfruitforthesecondaryfermentationprocess,leavingthe
pulp inside the bottles and allowing the bottles to sit for two to three days at
room temperature. Then refrigerate the bottles for one to two days before
drinking. Berries, apricots, and pineapple have resulted in the spunkiest
kombuchainmy experience.Rememberto shortenthelength ofthesecondary
fermentationifyoudesireasweeter(lessdry)kombucha.

Because pressure and effervescence builds during the secondary

fermentation,itisveryimportantthatyoupointthebottlesawayfromyourface
whenyouopenthem.Ifyouareusinggoodqualityflip-capbottles,itislikely
that you will have a batch or two of kombucha that will fizz out of the bottle
whenopened,similartoopeningacanofsodaafterit’sbeenrollingaroundin
the back of your car). Just be sure to open the bottles over the sink and never
pointthematyourfaceoranythingbreakable.Donotevergiveasmallchilda
bottleofkombuchatoopen.

KombuchaandAllergiesand/orDetox
A very small portion of the population is allergic to kombucha. The exact

science behind the allergy is unknown. Similar to doing a juice cleanse, some
people go through a detoxification after drinking kombucha. This may be
perceivedasanallergicreactionbutitcouldbethebodyriddingitselfoftoxins.
Symptoms of detox include headache, more frequent than usual bowel
movements,runnynose,orevenvomiting.Shouldyouexperienceanyofthese
symptoms,itisbesttoconsultadoctorbeforeattemptingtoconsumeanymore
kombucha.

Itisnotrecommendedtodrinkhomemadekombuchaonanemptystomach.

Ifyourstomacheverhurtsafterdrinkingkombucha,itcouldmeanoneofthree
things—your batch is bad (unlikely, unless you notice mold and/or the batch
tastes abnormal), you drank too much, or your kombucha is too strong.

Dependingontheingredientsaddedforsecondaryfermentation,itispossiblefor
peopletohaveanegativereactiontooneflavorandhavenoproblemwithother
flavors.

TakingaBreakBetweenBatchesofKombucha
By no means do you have to continue brewing kombucha forever and ever

with no break between batches. Once your SCOBY is growing, you may
considerpeelingoffoneoftheSCOBYsandusingitinanadditionaljugtobrew
ahighervolumeofkombuchaatonetime.Withthatsaid,youmayendupwith
morekombuchathanyoufeelyouneedoryoumaysimplygetsickofbrewing.
Neverfear,youdon’thavetothrowyourkombuchaSCOBYout!Youcanstore
your kombucha SCOBY in the same way you would store kombucha that is
brewing:inajarcoveredwithcheeseclothboundwitharubberband.

BesurethereisplentyofstarterfluidtokeeptheSCOBYmoist.Oneinchof

starterfluidforeveryoneinchofSCOBYworkswell.Youwillneedthisstarter
fluidtokeepyourSCOBYaliveandalsotostartyournextbatchwhenyouare
ready to brew again. If you go several weeks between batches, check on the
SCOBYeveryonceinawhiletobesureitstillhasamplestarterfluid.

CleaningYourTools
ItisveryimportantthateverythingyouusethattouchestheSCOBYand/or

kombuchabeproperlysanitized.Youcansanitizeyourtoolsinthedishwasher,
or with hot, soapy water, or by soaking them in distilled white vinegar for a
couple minutes. If there is harmful bacteria on any of the tools you use, it can
potentiallycontaminateyourkombucha.

You do not need to clean the jug that you use to brew kombucha between

batches.Ido,however,recommendthatyoucleanitperiodically(Icleanmine
every three to five batches). To clean the jug, pour all of the kombucha liquid
intobottles(ifyouhaven’talready)exceptforasmallamountoffluidtoactas
starter for your next batch. Place the SCOBY and starter fluid into a glass or
stainless steel bowl and cover with a kitchen towel. Fill the jug with very hot,
soapy water and use a sponge to get every last bit of kombucha culture out. I
repeatthisprocessmultipletimestoensuremyjugissanitary.

Distilledwhitevinegaractsasasanitizingagent,soyoucanusevinegarto

cleanthejug,aswell.Pourabout½cupofdistilledwhitevinegarinthejugand
sloshitaroundforaminuteortwo.Pourthevinegarout.Youcaneitherrinsethe
jugwithcleanspring/wellwaterorsimplyleaveitasis.Alittlebitofresidual
vinegarwillnotharmyourSCOBY.

Nowyoucanstartanotherbatchofkombuchabyfirstaddingyourtea/sugar

mixturetothejugandthencarefully(andwithcleanhands)pouringthestarter
liquidandSCOBYbackinthejug.Securetheopeningwithcheeseclothbound
byarubberband.

FlavoringYourKombucha
Whileitisnotnecessarytoaddflavorstokombuchaonceithasfinishedits

primaryfermentation,experimentingwithflavorsisbyfarthemostfunpartof
brewing kombucha! There are a myriad of options for giving your kombucha
flavor,spunk,andfizz.Freshfruitandherbsaremyfavoriteingredientstoadd
before secondary fermentation to ensure the beverage will be bubbly, just the
rightamountofsweetness,andfullofaddedhealthbenefits.

One-hundred percent fruit juices are also effective for secondary

fermentation,althoughnottothesameextentasfreshfruit.Kombuchalikesfruit
pulp and tends to be much fizzier when fruit pulp is added for secondary
fermentation. For every one gallon of kombucha, 1 cup of fruit juice can be
addedforsecondaryfermentation.

It is important to be mindful of the strength of your kombucha. If your

kombuchaisstrong(meaningitspHislowerthan2.5),diluteitwithadditional
sweetened tea along with fruit or other ingredients prior to the secondary
fermentation.Thisensurestherewillbeenoughsugarandteafortheprobiotics
to feed on for an effective secondary fermentation and will also ensure the
kombuchaissafeforconsumption.

Typically for a gallon of strong kombucha, steeping 4 teabags in 4 cups of

water and adding some sugar (¼ to ½ cup) is sufficient to dilute it, but
dependingonthestrength,ahigheramountoffreshlybrewedteamaybeused.
Alwayscoolthetea(andanyotherhotingredients)toroomtemperaturebefore
mixingitwithkombuchabecauseexcessiveheatwillkilltheprobiotics.

Becauseyouwillneedtosavestarterliquid(foreveryoneinchofSCOBY,I

typicallysaveonetotwoinchesofstarterliquid)andalsotoleavesomeroomat
thetopofthejarsothattheliquiddoesn’tspilloverwhenthejarismoved,you
willnotgetatruegallonwhenbrewing1gallonofkombucha.Theliquidyield
iscloserto¾gallonorlessdependingonhowthickyourSCOBYis.Similarly,
when brewing kombucha in a 2-gallon jug, you will not get a full 2 gallons of
kombucha.Mostindividualsbreweither1gallonor2gallonsofkombuchaata
time, so I chose to focus my kombucha recipes on the 1-gallon batches. This
means each recipe in this section calls for ¾ gallon of kombucha, but you can
easilydoubletherecipesifdesired.

Don’tBeSurprisedIf...
Don’tbesurprisedwhensmallSCOBYsforminthebottlesduringsecondary

fermentation.Becausetheprobioticsandyeastcontinuetoferment,theyforma
colony during secondary fermentation, which is clear, gooey, and typically the
sizeofaquarter.Ifyoudrinkonebyaccident,nothingbadwillhappen,although
theslimytexturegoingdownyourthroatisnotdesirableformostpeople.Prior

to drinking kombucha, use a fine strainer to catch whatever bacteria and yeast
colonies (and/or fruit pulp that was added for flavor) have formed so that you
canenjoyaSCOBY-freebeverage.

Don’tbesurprisedwhenyourSCOBYformslongbrownstringsunderneath

it. These are colonies of yeast and they look kind of like kelp. They are
completelynormalanddonotneedtobecleanedoutorremoved.Somepeople
mistakenly think these furry-looking strings are evidence that the SCOBY has
gonebad,whenthey’reactuallyevidenceofahealthySCOBY.

ANoteAboutSafety
Makinghomemadekombuchacanberiskyifyouarenotcareful.Ifyouare

new to making kombucha, please seek multiple sources to educate yourself
abouttheprocessofbrewing.Itisveryimportanttokeepallinstrumentsusedin
theprocessofmakingkombuchacleanandtokeeptheSCOBYhealthy.Itisalso
importanttoavoidusingceramicorplasticforstoringkombucha.

Usecommonsenseandknowthatthereisriskassociatedwithfermentation.

Ifyouseeasinglespotofmold,abandonship—throwoutyourwholeSCOBY,
discardallkombuchaliquid,andcompletelysanitizethejarorjugyouusedto
brew. Mold on kombucha looks similar to bread mold—it’s usually circular,
white or green, and fuzzy. I have made countless batches of kombucha and
allowedmySCOBYstositintheirstarterliquidforamonthatatimeandI’ve
never encountered mold. Have faith that as long as you follow the instructions
andkeepyourSCOBYinahealthyenvironment,itwillbesafe.

Womenwhoarenursingorpregnantshouldconsultwiththeirdoctorsbefore

drinking kombucha. Because of the acidic and slightly alcoholic nature of
kombucha, children younger than the age of six should not drink it. Children
olderthantheageofsixmaydrinkkombuchainsmallvolumes.

Pleasereadinstructionsverycarefullybeforestartingabatchofkombucha.

If you purchased your SCOBY online, the supplier likely included a list of
instructionsinthepackage.Chancesareyoucantrustthoseinstructions,butto
double-check,besuretoreadmyinstructions,too.

Kombuchashouldneversmellortastefoul.Itshouldtasteslightlysweetyet

vinegary and should smell this way, too. Homebrewed kombucha tends to be
muchstrongerthanstore-boughtkombucha,sothescentandtastewillbemuch
more pungent than store-bought kombucha. This is normal. If there is ever a
putridsmellortheflavordoesnotsitrightinyourmouth,throwoutthewhole
batchandstartfreshwithanewSCOBY.

Homemade kombucha can get so strong that drinking it is very similar to

drinking vinegar. The optimal pH of kombucha should be on the acidic end,
between 2.5 and 4.5. An acidic pH prohibits kombucha from becoming

contaminated with bad bacteria. A pH lower than 2.5 is too acidic for human
consumption and will need to be diluted before drinking. If the pH of your
kombucha is ever below 2.5, add more tea and sugar and check the PH again
before bottling it. A pH higher than 4.5 will create an environment that is
optimalforbadbacteriatogrow.

Whileitisperfectlyfinetodrinkkombuchaeveryday,mostpeoplecaution

against drinking more than 6 to 8 ounces of homebrewed kombucha each day.
Commercially made kombucha is subject to many controls and tests, which
makes it safe for drinking a larger amount. Since most people who brew
kombucha (including myself) do not own advanced pH-and bacteria-testing
equipment, it is wise to drink a lesser amount rather than risk upsetting the
balanceinyourdigestivesystem.

IfyouareconcernedaboutsustainingacertainpHlevelinyourkombucha,

youcanbuypHteststripstogetageneralideaofthehowstrongthekombucha
is.ForamoreexactpHreading,youwouldneedtobuyapHtester,asthepH
test strips can give ambiguous readings. It is not necessary to test the pH of
every kombucha batch, but I do recommend testing it periodically, especially
whenyouthinkyourkombuchaisbecomingtoostrong.

Should you brew a batch of bad kombucha and experience negative side

effects,consultadoctorimmediately.Whenindoubt,always,ALWAYSthrowit
out and start over. Provided the SCOBY you use to start your first batch of
kombucha is healthy and provided you follow the instructions, it is unlikely a
badbatchwillresult.Still,badkombuchacancauseharmfulsideeffects,soplay
itsafe.

Havefunwithyourhomebrewedkombucha!

Theactiveprobioticsandyeastsinkombuchafeedoffofteaandsugar.

BasicKombucha:
Ingredients(yieldsjustunder1gallonofkombucha):
•1kombuchaSCOBY
• 1 (scant) gallon spring water or well water. Don’t use water from your

faucetbecauseitprobablyhaschlorineand/orfluorideinit.

•10blackteaorgreentea(nofrills)teabags*
•1cupcanesugar
*Be sure to use tea that is either 100 percent black or 100 percent green.

Manycompaniesaddorangepeeltoblacktea,whichhasessentialoilsinitthat
arenotgoodforbrewing.Sticktothe100percentpureteasforthebestresults.

YouWillAlsoNeed:
•Largepotforboilingwater
•Large(1gallonormore)glassjug/containerforfermentingthekombucha
•Long-handledspoonforstirring
•Stick-onorfloatingthermometer
•Cheeseclothorbreathabledishtowel
•Stretchyrubberband
• A glass pitcher or other efficient method of transferring the kombucha

fromthejugtobottlesorthedispenseryouwillbeusingtodrinkthekombucha
outof•Smallfinestrainer(weuseametalcoffeestrainer)

•Glassbottleswithsealablelids.Bothscrew-topandflip-capbottleswork,

anddarkglassworksbestbecausekombuchadoesnotlikesunlight.

Addwatertoasanitizedpotbeforeboiling

Covering your jug with cheesecloth allows the kombucha to breathe as it

brews.

OptionalTools:
•Distilledwhitevinegarforcleaningyourkombuchajug
• Heating device such as an electric heating pad. These work great for

helping to maintain the temperature of your kombucha if your house is cold
duringthewinter.

•Spaceblanket.Maybeusedtotrapinheat.Duringcoldspells,wrapping

thekombuchajugwithaheatingpadandsecuringitwithaspaceblanketworks
wonders.

Howtomakehomemadekombucha:
1.Sanitizeeverythingyouareusingtomakekombucha.Youcandothisby

runningitthroughthedishwasher,hand-washinginveryhotwaterwithsoap,or
bycoatingitindistilledwhitevinegar.

2.Boilwater.Ifyouaremaking1gallonofkombucha,youdonotneedto

boiltheentire1gallon—justenough(½gallonorso)tobrewthetea.Thisway
youcanaddtheremainingwatertocooltheteaonceit’sbrewed.

3.Oncewaterhasreachedaboilingpoint,removeitfromheatandaddtea

bags.Steeptheteafor8to10minutesandthenremovethebags.

4.Addthecanesugarandstirwelltodissolve.
5.Allowtheteatocooltoroughly75°to85°(orifyouonlyboiledhalfa

gallonofwater,addtheremaininghalfgallonofcoolwatersothatthehotwater
coolsfaster).

6.Oncetheteaisintheoptimaltemperaturerange,addtheSCOBY(ifthis

isyourfirsttimemakingkombuchaandyouboughtyourSCOBYonline,simply
removeitfromitspackageandslipitin).

7.Ifyouhaveastickythermometerthatcanbestucktoasurface,stickiton

theoutsideofthejug(optional).

8. Cover the jug with cheesecloth so that the kombucha can continually

breathe.

9.Securethecheeseclothwithastretchyrubberband.
10. Place jug in a dark place (closet) that stays relatively warm and is not

disturbedbypeopleandlight.

11.Allowkombuchatobrewforfivetosevendays(thelongeritbrews,the

moresugariteatsandthestrongeritis).

12. Continually check the temperature of the kombucha. For best results, it

shouldstayinthe70°to85°range.Ifitfallsbelow70°,it’snotahugedeal,it
willjusttakelongerforthekombuchatobrew.Ifthekombuchagetsabove85°,
the probiotics may die. If you see any mold (it will look like bread mold . . .
green/white and fuzzy circles), discard the SCOBY and the whole batch of
kombucha.

13.Whenyourkombuchaisready,removethecheesecloth.NOTE:Youwill

noticeyourSCOBYisbigger—itwillgrowtothewidthofthecontainerit’sin
andasecondSCOBYwillform.SCOBYswillalwayscontinuetogrow.Oncea
SCOBYgetstobeacoupleofinchesthick,Irecommendpeelingalayerortwo
off and either discard it or give it to a friend along with some starter liquid so
thattheycanbrewtheirownkombucha.

14.Nowthatyourkombuchahascompletedthefirstfermentation,youcan

eitherbottleitandbefinishedoraddingredientsbyfollowingtherecipesinthis
book. I find it is easiest to pour the kombucha liquid out of the jug and into a
smallerpitcher.Usingthepitcher,itiseasytopourthekombuchaintobottles.

15.Onceyouhavebottledthekombucha,youcaneithertakeabreak,leave

yourSCOBYandstarterliquidinthejugcoveredwithcheeseclothboundwitha
rubberband,oryoucanbrewanewbatch.AslongasSCOBYsareinahealthy
environment,theycansitformonthsatatimebetweenbatches.Whentakinga
break,simplyleavethejuginawarm,darkplacethatdoesn’tgetdisturbedoften
(just as you would if you were brewing a batch) and be sure to inspect the
SCOBY before brewing a new batch, especially if it has been sitting for more
thanacoupleweeks.ForeveryoneinchofSCOBY,Itypicallysaveabouttwo
inchesworthofstarterliquid.

16.Ifyouchoosetoaddingredientsforasecondaryfermentation,followthe

recipe instructions and leave the bottles of flavored komucha at room

temperature in a dark place for two to three days. During this process, the
bacteria and yeast cultures eat the sugar you added (fructose from the juice or
canesugar)andcontinuetoferment.Thismakesthekombuchaalittlestronger
andfizzy(“effervescent”iswhattheindustrycallsit).Itisimportanttonotethat
a small SCOBY will form in each bottle during the secondary fermentation,
whichcanbestrainedoutbeforedrinking.

17. Place kombucha in the refrigerator for twenty-four hours before

consuming for the best results. The cooler temperature will slow the
fermentation(althoughthekombuchawillcontinuetoferment),andrefrigerating
itseemstohelpinachievingabubblydrink.

18.Getcreativewithyourflavors,patyourselfontheback,andenjoyyour

homebrewedkombucha!

PomegranateKombucha(KombuchaandJuice)
I flavored the first few batches of kombucha I brewed using various 100

percentfruitjuices,suchaspomegranate,pear,blueberry,andcranberry.Thisis
a very quick and easy way to add flavor as well as vitamins, minerals, and
antioxidantstothekombucha.

Generally,1cupofjuiceper1gallon(or¾gallon)ofkombuchaissufficient

to put the kombucha through secondary fermentation. Pomegranate juice adds
sweet,tartflavoraswellasantioxidants.

Ingredients(yieldsjustunder1gallonofkombucha):
•1cup100percentpomegranatejuice(orjuiceofchoice)
•¾gallonkombucha(

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Instructions
1. In a large pitcher or jug, combine the juice and the kombucha and stir

well.

2.Pourthepomegranatekombuchaintosealablebottlesandleavethemina

warm,darkplacefortwotothreedaysforsecondaryfermentation.

3.Refrigeratethekombuchatoslowthesecondaryfermentation.
Note:
When adding juice to kombucha for a secondary fermentation, the result

does not come out as fizzy as if you added fresh fruit including the fruit pulp.
Kombuchareactsmorestronglyduringsecondaryfermentationwheningredients
thathavetextureareadded,resultinginamuchfizzierbeverage.Nevertheless,
addingjuiceistasty,healthful,andeasy!

LemonGingerKombucha
Lemongingerkombuchaisveryhandytohaveonhandduringcoldandflu

season!Notonlydoeskombuchahelpboosttheimmunesystem,butbothlemon
andgingerarealsogreatforfightingcolds.Plusthebeveragetastesgreat!When
combined, lemon and ginger yields an almost creamy flavor, soothing the bite
you’dexpectfromtheingredientsontheirownandleavingyourpalatehappy!

Ingredients:
•4cupswater
•3tbspsfreshginger,grated
•3tbspsfreshlemonjuice
•½cupcanesugar
•¾gallonkombucha(

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Instructions:
1.Addthewaterandgratedgingertoapotandbringtoafullboil.Reduce

thetemperaturetomediumandkeepthewaterbubblingforabout5minutesto
infusethewaterwithgingerflavor.

2. Remove pot from heat and add the lemon juice and sugar, stirring to

dissolvethesugar.

3.Allowthepottosituntilitcoolstoroomtemperature.Thiswillallowthe

gingertoinfusetheteawithflavor.

4.Oncegingerteaiscool,addittoapitcherorjugandcombineitwiththe

kombucha (depending on the size of your pitcher, you may need to do this in
halves).

5.Stirkombuchaandgingerteatogetherandthenpouritintoglassbottles.

Try to get as much of the ginger in the bottles with the kombucha as possible.
Securewithatightcap.

6. Leave bottles in a warm, dark place for two to four days to allow it to

undergosecondaryfermentation.Refrigeratekombuchaoncethesecondferment
iscompletetoslowthefermentation.

7.Whenyou’rereadytodrinkthekombucha,strainitintoaglassusinga

fine strainer to get the ginger pulp and newly grown SCOBY out. Discard the
pulpandenjoyyourhealthybeverage!

AppleCinnamonKombucha
Apple cinnamon is my favorite kombucha flavor during the fall and winter

months. The warm spices and sweet, tart apple make for a cozy beverage.
Becausetheingredientsinthisbeverageareuncomplicatedandeasytofindany
timeofyearatanygrocerystore,thisisagreatrecipetomakeinalargebatchto
storeinbottlesandenjoyforweeks.

Ingredients:
•4apple-flavoredteabags
•4cupswater
•1tspgroundcinnamon
•⅛tspgroundnutmeg
•½cupsugar
•3ouncesdriedapplerings(nopreservatives)*
•¾gallonkombucha(

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*Purchase your dried apples from a natural food store to get them without

preservatives.Theingredientslistshouldbesimpleforanydriedfruityouaddto
kombucha and it is worth paying a little extra to be sure the kombucha stays
healthy and doesn’t have an adverse reaction with unnecessary chemicals or
ingredients.

Instructions:
1.Inasaucepan,add4cupsofwaterandbringittoaboil.
2.Removewaterfromheat,addtheapple-flavoredteabags,andsteeptea

for5to8minutes.

3.Addthesugarandstirtodissolve.
4. Set the sweetened apple tea aside and allow it to cool to room

temperature.Youcanspeedupthisprocessbyputtingitintherefrigeratororan
icebathuntilitreachesalukewarmtemperature.

5. Slice apple rings in half and put two slices (one ring) in each bottle

beforefillingitwithkombucha.Sealthebottles.

6. Leave bottles in a warm, dark place for two to four days to allow

kombuchatogothroughsecondaryfermentation.

7.Refrigeratethekombucha.Whenreadytodrink,useastrainertostrain

outthesmallSCOBYthatformedinthebottleduringsecondaryfermentation.

BlackberrySageKombucha
Thetartandsweetblackberriesgiveagreatdealoflifetothekombucha,as

berries tend to make for a bubblier beverage and infuse very noticeable flavor.
The sage gives the beverage a soft earthiness. Blackberries are rich in
antioxidants and fiber. They aid in digestion, promote cardiovascular health,
protectagainstcancercellsandneurologicaldiseases,andmore.Sageisanherb
related to mint and is full of health benefits and medicinal uses. It is an anti-
inflammatory,improvesmemory,canbeusedasanantiseptic,helpswithallergic
reactionsandmosquitobites,andispackedwithantioxidants!

Ingredients:
•2cupsripeblackberries
•.65ouncessageleaves,chopped(about15to20largesageleaves)
•⅓cupcanesugar
•¾gallonkombucha(

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Instructions:
1. Heat blackberries in a saucepan, covered, over medium heat. As the

blackberriesheatupandbegintobubbleandsoften,mashthemwithafork.

2. Once a pulpy juice forms add the sugar and sage and bring to a gentle

boil.

3.Reduceheattomedium-low,coverthesaucepan,andallowtheflavorsto

cooktogether,about15to20minutes.Donotallowmixturetoboilorcookfor
toolong,orelseitwillbecomeverythick.

4. Leave bottles in a warm, dark place for two to four days to allow

kombuchatogothroughsecondaryfermentation.

5. In a large pot or pitcher, combine the kombucha and blackberry sage

mixture. Mix together well and then pour the blackberry sage kombucha into
sealablebottles,includingthesageleavesandblackberrypulp.Sealthebottles.

6. Allow the kombucha to go through its secondary fermentation by

allowingittositinawarm,darkplacefortwotothreedays.Notethatthelonger
the kombucha sits, the more sugar will be eaten by the probiotics, which will
resultinalesssweetandmorefizzybeverage.

7. Refrigerate for twenty-four hours after the secondary fermentation is

complete. This slows the secondary fermentation, but the kombucha will
continuetofermentandgetfizzierthelongeritsitsintherefrigerator.

8. When you’re ready to drink the kombucha, use a small fine strainer to

strain out the sage leaves, blackberry pulp, and whatever small SCOBY has
formed during the secondary fermentation. Discard all the pulp and enjoy the
beverage!

JasmineKombucha
Althoughkombuchaprefers100percentblackteaforbrewing,youcanadd

other flavored teas can be added for secondary fermentation. Consider using
yourfavoriteteaflavorsandevenuseloosetea.

This relaxing beverage smells and tastes wonderful. Jasmine makes a

naturally soothing tea that is known for calming the mood and lowering heart
rate. Studies show jasmine can prevent stroke and esophageal cancer. Jasmine
tea adds a soft, floral flavor and is an easy way of flavoring kombucha for
secondaryfermentation.

Ingredients:
•3cupswater
•3jasmineteabags
•½cupsugar
•¾gallonkombucha(

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Instructions:
1.Inasaucepan,bringthewatertoaboil.
2.Addtheteabagsandsteepfor5to8minutes.
3.Addthesugarandstirtodissolve.
4.Allowjasmineteatocooltoroomtemperature.Tospeedupthisprocess,

youcanputthepotofteainanicebathorpourtheteainajugandputitinthe
refrigeratoruntilitreachesalukewarmtemperature.

5.Inalargepitcherorjug,combinethejasmineteawiththekombuchaand

stir.

6.Pourjasminekombuchaintosealablebottlesandthensealthemshut.
7. Leave them in a warm, dark place for two to four days to allow for

secondaryfermentation.

8. Refrigerate the bottles after secondary fermentation. When ready to

drink, open bottles carefully in case pressure built during secondary
fermentation.

PineappleKombucha
Areyoulookingforthatkombuchathatisultrafizzyandsweet?Wellhereit

is!Whenpineapplechunksareaddedtokombuchaforsecondaryfermentation,a
very fizzy beverage results. I have found that the more acidic fruits yield the
moreeffervescentprobioticbeverages.Forthisreason,acidicfruitsaregreatfor
flavoringthesebeverages,butitisimportanttousenon-breakablebottlesandto

beverycarefulwhenopeningthebottlesaftersecondaryfermentation.

Screw-topbottlesarerecommendedforbottlingthisparticularrecipe,asthe

pressurethatbuildsduringsecondaryfermentationfromthepineapplebecomes
so great that the beverage overflows when it is opened out of a flip-cap bottle.
Withscrewtops,aminimalamountofairisalwaysallowedoutandyouareable
toslowlytwistthecaptorelievepressurebeforeopening.Forsafetypurposes,
do not hand children bottles of pineapple kombucha, as they may explode all
overandcanbeunsafeforthemtoopen.Itisbesttoalwayslookawayfromthe
bottlewhilecarefullyopeningitandneverpointitatanyone.Thesameistrue
foranyfizzyprobioticbeverageinthisbook.

While pineapple kombucha requires a little additional forethought and

precaution,ithasanincredibletropicalflavorandissorefreshinginthespring
andearlysummertimewhenpineapplesareinseason!

Ingredients:
•2cupsfreshpineapple,choppedinto¼”to½”pieces
•¾gallonofhomemadekombucha(

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Instructions:
1.Evenlydistributethechoppedpineapplebetweenthebottlesyou’reusing

forbottling.

2.Pourthekombuchaintothebottleswiththepineapple.
3.Sealthebottlesandplacetheminadark,warmspot,suchasacabinetor

closet.

4.Allowbottlestositfortwotothreedaysinawarm,darkplacesothatthe

kombuchagoesthroughasecondaryfermentation.

5. Refrigerate the kombucha for at least twenty-four hours before

consuming. Allowing the kombucha to refrigerate for longer than a day will
resultinmoreeffervescentkombucha.

RaspberryMintKombucha
The combination of raspberries and mint make a sweet, slightly tart, and

refreshing beverage with an abundance of flavor. Fresh raspberries are heated
withmintleavestoallowalltheflavorstoopenupandinfuse.Raspberrymint
kombucha is a fun beverage any time of year, and is particularly great in the
summerwhenraspberriesareinseason.

Ingredients:
•6ouncesfreshraspberries
•.75ouncesfreshmintleaves,roughlychopped
•½cupsugar
•¼cupwater

•¾gallonkombucha(

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Instructions:
1.Removemintleavesfromthestemsandusingyourfingers,riptheminto

smallerpieces(inhalforthirdsisfine).

2.Placeraspberries,mintleaves,sugar,andwaterintoasmallsaucepanand

heatovermedium.Bringmixturetoafullboil.

3.Usingafork,smashtheraspberriesuntiltheyloseform.
4. Reduce heat to medium-low and allow the mixture to continue to boil

gentlyforabout5minutestoallowtheminttoinfuse.

5. Remove from heat and allow mixture to cool to room temperature. To

speedupthisprocess,pouritintoabowlorglassandplaceintherefrigerator.

6. In a large pitcher or jug, combine the kombucha and raspberry-mint

mixture.

7.Stirtocombine,thenpourthekombuchaintobottles.
8.Onceyoureachthebottom,spoontheraspberryandmintpulpintothe

bottles,tryingtodistributethepulpevenlyamongthebottles.

9.Leavethebottlesinadark,warmplacefortwotofourdaystoallowthe

kombuchatogothroughsecondaryfermentation.

10. Refrigerate at least twenty-four hours before drinking. The kombucha

willgetfizzierthelongeryouwaittodrinkit.

11. When you’re ready to drink the kombucha, use a fine strainer to strain

outthenewlyformedSCOBYandtheraspberryandmintpulp.Enjoy!

FigKombucha
Incorporating figs into kombucha, smoothies, or even baked goods is an

excellentwayofachievinganaturallysweettreat.Figsarehighinfructoseand
have a subtle flavor, making them a wonderful way to add sweetness without
overpowering flavor. This is a fizzy and sweet kombucha with nothing but
“original” flavor. Using 1 fig per 16-ounce bottle, you can scale this recipe to
any size you would like. If you use the full ¾ gallon, you will end up with 6
bottles.

Ingredients(yieldsjustunder1gallonofkombucha):
•6ripefigs,choppedintosmallbits
•¾gallonkombucha(

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Instructions:
1.Add1finelychoppedfigtoeach16-ouncebottle.
2. Seal bottles and leave them in a warm dark place for two days for

secondaryfermentation.

3. Refrigerate fig kombucha for a full twenty-four hours for best result

beforeconsuming.

4. When ready to consume, strain the fig pulp (and the newly-formed

SCOBY)usingafinestrainerandenjoy!

OtherProbioticDrinks
MoreonMakingKombuchaandWaterKefir(Tibicos)
Waterkefirgrains(tibicos)aremerelykefirgrainsthathavebeendeveloped

toculturenondairybeverages.Ratherthanappearingwhiteorcreamy,tibicosare
translucent.Youcanusethemtoculturesugarwater,coconutwater,orfruitjuice
into water kefir, coconut kefir, or cider. As far as their history and properties,
they are identical to the kefir grains covered earlier. I include them here with
kombucha, because they can be used in much the same way. However, tibicos
cancultureadrinkinasquicklyas1–2days,whilethekombuchaculturetakes
aslongas7–14days.

Kombucha probably originated in Northeast Asia, specifically in the

Manchurian region of China, but possibly in Japan. The first mention of
kombuchaappearedinManchuriaaround330BC,whileanotherstoryplacesit
inJapanin415AD.However,becauseaseaweedteaintheregionalsocarrieda
similar name, no one is sure that this referred to the fermented tea drink.
Centurieslater,kombuchaemergedinahistoricalrecordinRussia,whichmay
havebeenitsactualplaceofbirth.

Thekombuchamotherisauniqueculture.Firstofall,itisthemostvisibleof

allSCOBYs,lookinglikeachunkofrubberorsilicon.Inaddition,whilekefir
andgingerbeerculturesmostlydroptothebottomofanyliquid(atleastuntilit
getscarbonated),themuchbulkierkombuchaSCOBYfloatsontopofthedrink.
Itcancovertheentiresurfaceareaofthecontainerandgrowtoaninchormore
in thickness. The species of bacteria most responsible for the physical
appearance of the kombucha mother is Bacillus coagulans (also known as
Lactobacillussporogenes).Theporous,rubberymatitcreatesprovidesagreat
livingenvironmentforuptoadozenadditionalkindsofyeastsandbacteria.

You can either obtain a kombucha SCOBY from someone who has some

extra culture to share, order one online, or grow one yourself from a bottle of
kombucha.Growingyourownisfairlyeasy.Startwithastore-boughtbottleof
kombucha,pouringthisintoalargerjarorplasticcontaineralongwithsometea
andsugar.Afterafewdays,youwillseeawhitefilmgrowingnearthetopofthe
liquid, which at first you might mistake for mold. Each day you check it, you
willnoticethatthefilmhasgrownthicker,eventuallybecomingadeepmatthat
coversthetopofyourfermentingdrink.

Thisflatblobisyourveryownkombuchamushroom,whichyoucanuseto

ferment your own probiotic drinks and foods. Anytime you want to culture
somethingnew,youcangentlymovethemushroomtoanewcontainer.Ifitgets
toobig,youcancutitanddividethepieces.Youcanuseyourextracultureto
ferment another drink, share it with a friend, or compost it. Used SCOBYs are

great for your garden also, where beneficial microorganisms contribute to
healthysoil,helpingplantsgrowandstayhealthy.

HowtoMakeWaterKefir(UsingTibicos)
Water kefir is made by using tibicos (water kefir grains) to ferment sugar

water. Most people use brown sugar, cane sugar, or maple syrup, or another
wholesomesweetenerthatprovidesmoremineralsthanthedepletedwhitesugar
sold in stores. When the cultures do not have enough minerals available, they
will not ferment effectively. Usually, water kefir grains (tibicos) are used to
makewaterkefir,thoughmilkkefirgrainswillworkalso.

Adding some sea salt (anywhere from a pinch to a teaspoon, depending on

yourpreference)alsocanhelpensurethatmineralsarepresent.Anotheroption
is to add some cut fruit or ginger to the ferment. This will supply a few more
mineralsaswellassomeflavor.Butbearinmindthatyouwillneedtopickout
thekefirgrainslateronfromthefruitorginger.Anditisalwayspossibletoadd
flavorafterthefermentation,oncethesegrainsareremoved.

As an alternative to sugar water, you can use coconut water from a young

coconut, which contains enough sugar and minerals that it does not need any
added sweeteners or minerals. Young coconuts and coconut water are
increasingly popular. You can find both at many health food stores as well as
LatinAmericanandAsianfoodmarkets.

WaterKefir(orCoconutWaterKefir)
Makes1quart
Requiredmaterials:
•1largemixingbowl(glass,plastic,orwood,butnotmetal)
•2glassjars(quart-sizedmasonjarsaregood)
•1siliconspatulaorwoodenspoon
•1plasticstrainer
•Cheesecloth,towel,orasproutinglidforthejar
Ingredients:
•1quartoffiltered(nonchlorinated)wateroryoungcoconutwater
•¼cup(4tbsps)ofwaterkefirgrains(tibicos)
• Sweetener (not needed if using coconut water): ¼ cup of cane sugar,

brownsugar,ormaplesyrup

•Optional:Choppedorslicedfruitofyourchoiceorslicedgingerroot
•Optional:Dashofseasalt
Process:
•Washallequipmentthoroughlybeforeusing.
• Place kefir grains in the jar, fill it with water, and gently stir in the

sweetener.

• Optional: Throw in a dash of sea salt, which adds trace minerals to

supportthefermentation.

• Put the jar in an undisturbed place away from direct sunlight. Cover it

loosely with the cheesecloth, towel, or a sprouting lid (which provides air
circulation).

•Checkyourwaterkefirafter12hoursandagainafter24hours.Swishit

aroundalittlebitinthejarandthentasteitwithacleanspoon.Ifit’snotsour
enoughforyouyet,thengiveitanother12hours.Thefermentationwillbefaster
in warm weather and slower when the air is cool. If you want to slow it down
andfinetuneyourkefir,thenyoucanputthewholejarintherefrigerator,where
itwillcontinuetofermentmoreslowly.

•Onceyouarereadytostopthefermentation,usethestraineroverabowl

to strain out the kefir grains from the beverage. If you have also used fruit or
ginger,youmustpickoutthekefirgrainsfromthese;myfavoritetoolforthisis
wooden/bamboochopsticks.Yourkefircanbeenjoyedimmediatelyorstoredin
ajarorplasticcontainerintherefrigerator.

•Reuseyourkefirgrainsimmediatelyinanewbatchofsugarwaterorelse

storethemforuptotwoweeksintherefrigerator(sittinginsomesugarwater).

CheckingforProperFermentation
Your nose and the little bubbles should tell you if your kombucha is

fermenting properly. But if you suspect something has gone wrong and the
culture has failed, then you need to check it more closely. The best method of
investigationistousepHteststrips.If,after3–4daysoffermentation,thepHof
yourfluidisnotinthe2.5–3.0range,thenitisnotacidicenoughandsomething
has gone wrong. Dump it out, sterilize everything, and start again with a new
culture.Also,ifthereisastrongkerosenesmellcomingfromthekombucha,as
opposed to a yeast or vinegar smell, that means something else has gotten in
thereandyouneedtodumpit.

FizzyKombucha
Ifyourkombuchaisnotaseffervescentasyouwouldlike,youcanconducta

secondaryfermentationinabottle.Tofuelthissecondstage,youcanusejuice
(whichprovidesaniceflavor),orelseusesomemoresweettea.Eitherway,you
willendupwithakombuchasoda.Takeaplasticbottlewithatight-fittinglid,
such as a soda or water bottle. (You can use a glass jar or bottle also, but it is
easiesttochecktheairpressureinaplasticvessel.)Fillitthree-quartersofthe
waywithyourfermentedkombuchaandtopthisoffwithsomeadditionaljuice.
Tighten the lid and leave this at room temperature to continue fermenting. It
probablywillbereadyin2–7days,butcheckiteverydayorso.

If you used a plastic bottle, then checking it is as simple as squeezing the

sidesofthebottle.Ifithasreallypuffedoutsothatsqueezingisdifficult,your
drink should be ready. Open with caution, since the contents may be under
pressure. Unless you’ve shaken the bottle, it really should not explode on you,
but there will be a release of air pressure as there is when opening any soda
bottle. Taste and decide if it’s fizzy enough for you. If not, tighten the lid and
giveitanother12hoursorso.

StoringandReusingYourKombuchaSCOBY
Storing a kombucha SCOBY is easier than storing kefir grains, simply

because it takes longer to ferment a batch. This means that you can start
fermentingsomesweetteawithakombuchaSCOBYandjustleaveitforaslong
asacoupleofweeks.Thefermentedliquidmaybetooacidictodrink,butyour
culture should still be alive after that time and you can begin using it again.
WhileyoucanstoreyourSCOBYintherefrigerator,thiscancausetheyeaststo
godormant,sotheabovemethodisbetter.

Rejuvelac
Rejuvelacisafermentedbeveragemadefromsproutedcerealgrains,suchas

wheat,barley,rye,oats,triticale,millet,amaranth,quinoa,brownrice,wildrice,
or buckwheat. People have been making fermented drinks with grains for
thousands of years, but the raw food advocate Ann Wigmore is credited with
popularizing rejuvelac as part of a holistic health diet. It’s pretty sour and
definitely qualifies as an acquired taste unless you add some sugar, honey, or
other sweetener. Alternatively, this makes a great base ingredient for sodas, or
youcanmixitwithjuice,anditcanbeusedtocultureanythingelseinthisbook.

• ½ cup organic grains such as wheat, rye, barley, or oats (whole-seeded,

notgroundorcracked)

•Water
•Optional:1tbspyogurtwheyorwaterkefir
Rinsethegrains.Puttheminthejarorcontainerandcoverthemwithwater.

Letthemsoakovernight.Inthemorning,drainthewaterfromthegrains,rinse
them,andputthembackinthejar.Therinsingpreventsmold.Continuetorinse
twice per day for 1–2 days, until grains form small white tails, indicating that
theyhavesprouted.Rinsethemoncemoreandputgrainsinthelargecontainer.
You could use the same jar if it’s big enough (be sure to rinse before reusing).
Cover the grains with one quart of water. Add yogurt whey or other culture, if
you choose to use this (if not, the natural yeasts and bacteria on grains will
fermentthewater).Coverthecontainerloosely,checkingitbytastingevery24
hours.Thisfermentationnormallytakes1–3days,andthelateryouletitgo,the
moresouritwillbe.Thenpourouttheliquid,whichistheconsumablepart.The
grains have left the better part of their nutrition in the liquid and are spent, so
you can compost them. Feel free to add some sweetener or combine the
rejuvelacwithjuicetomakeitdrinkable.

This section is reserved for three special drinks. They could be considered

sodasorsmoothies,butallthreearemadeabitdifferentlyfromtheotherdrinks.

ProbioticLemonade
Makesabout2quarts
Thisonlytakesafewmoreminutesthandissolvingoneofthosechemical-

filled lemonade envelopes in water. This drink is probiotic from the start by
virtueofthecultureddrink(kombucha,cider,etc.)youhaveadded.Butifyou
can wait for a richer ferment, prepare the drink in advance and let all the
ingredientsstandtogetherfor24–48hours.Also,seetheseparateLemon-Lime
Sodarecipe,whichissimilar.Trythislemonadeonyourkids!

•Juiceof5lemons
•½cupkombucha,cider,waterkefir,oryogurtwhey
•1½–2quartswater
•¼–½cupsugarorhoney
Mixtogetherallingredientsandletthedrinksitinajarorcontainerfor24–

48hoursoruntilitreachesdesiredsourness.Ifit’stoosour,feelfreetothinit
outwithmorewateroraddextrahoneyorsugar.Garnishwithasprigofmintor
slicesoflemon.

WatermelonKombuchaCooler
Makesabout2cups
•1cupripewatermelon
•1½cupskombuchaorwaterkefir
•Honeyorsugar,totaste
Blendwatermelontopuréeit.Ifchunksremain,strainthemout.Forafrozen

drink,freezewatermelonorpuréefirst,thenblendwithkombuchaorwaterkefir.
Ifyoudonotfreezethepurée,thenyoucanstiritdirectlyintothekombucha.

PineappleTapache
Makes3–4quarts
ThisdeliciousbeveragefromMexicomaywellbemyfavoritedrinkinthis

book. The recipe involves fermenting a whole pineapple (cut into chunks) in
sweetenedwaterwithspices.Youcancultureitwithwaterkefirgrains(tibicos),
yogurtwhey,orcider.Otherwise,justletthenaturallypresentbacteriacultureit
themselves.Traditionally,peoplecutupthepeelandputthisintogetplentyof
bacteria.Ifyouusetherind,thenpleasecutoffthebottomanddiscardthispart,
asripepineapplesoftenhavealittlemoldatthebaseofthecore.

•3–4quartswater
•1freshpineapple,peeledandcutintochunks
•3cupsnaturalcanesugarorbrownsugar
•1tspvanillaextract
•1cinnamonstickoronetspgroundcinnamon
•Optional:1tbspapplepiespice
Put the pineapple chunks in a very large container or jar, covering it with

water.Useenoughwatertocoverthepineapple—probablyabouthalf(2quarts)
of your water. Also add the sugar and spices. Then add your kefir/yogurt/cider
culture, if you use any. Cover loosely and let it ferment. After 48 hours, add
anotherquartofwaterandcoveritlooselyagain.Letitsitfor12hoursthistime
beforetasting.Ifitissourenoughforyou,thendrinksomeandrefrigeratethe
rest.Ifitneedsmoretime,addmorewaterandgiveitanadditional12hoursto
ferment.Itshouldbereadyatthatpoint,andifitistoosour,youcanaddalittle
sugar,honey,orapplejuice.Youcaneatthepineapplechunksorcompostthem.
I feed some to my backyard chickens (the subject of another book) who love
pineapple.Theyneedtheirprobiotics,too!

HealthyEnergyDrink
Now, let’s cover energy drinks. In theory, these are a great idea, but in

practice, most commercially produced energy drinks do not provide healthy
results.Theyaredesignedtogiveyouashort-termfixwithmassivequantitiesof
caffeine and sugar, combined with a questionable cocktail of herbs, vitamins,
and amino acids such as guanine and taurine. Guanine is a stimulant derived
fromtheguaranaplant,whichishighincaffeine,whiletheaminoacidtaurine
servestoconcentratecaffeineinthebody.

Energydrinkshavebeenblamed,rightlyorwrongly,foranumberofdeaths.

Manyexpertsconsiderthemtobeunhealthyandperhapsdangeroustoconsume,
particularly in combination with other active substances such as alcohol,
tobacco, and more caffeine. Instead of consuming substances that squeeze the
body for a short-term energy rush, why not make your own probiotic energy
drinkusingsafeandwholesomefoods?Thesedrinkscannourishthebodyand
boostenergylevelsnaturally.Youcanfindmanyoftheingredientsyouneedin
yourkitchenorcupboard.

Startwithabaseofkefir,waterkefir,rejuvelac,orkombucha.Thenaddany

oftheingredientsbelow,eachofwhichhasbeenproventohaveapositiveeffect
onaperson’senergy.Asalways,ifyouaresufferingfromaparticularmedical
condition, consult a qualified physician or natural health expert before making
yourownenergydrinksorconsuminganyofthefollowingsubstancesthatyour
bodymaynothaveencounteredbefore(suchasginseng).

Cinnamon and Honey: Cinnamon has a warming flavor that adds a special

touchtomanyfoodsanddrinks.Honey,especiallyrawandunpasteurizedhoney
withitsenzymesintact,deliversasimplecarbohydrateboosttoyourbody.Ina
recent study, researchers found that cinnamon enhanced participants’ brain
functions and cognitive processing. Participants who smelled cinnamon or
chewed cinnamon gum achieved better scores on a computer test of several
differentcognitiveandmemoryfunctions.Separateresearchshowedthattaking
half a teaspoon of honey sprinkled with cinnamon, around 3:00 p.m. each day,
increases the body’s vitality within a week at this time of the day when many
people’sbodyclocksareonalowebb.Itseemsthatasprinkleofcinnamonisall
youneedtoaddtoahomemadeenergydrinktogetthesebenefits(andeventhe
smellalonemightdothejob!).Largequantitiesofcinnamoncanbetoxic.

Citrus: Have you ever drank a glass of orange juice and felt more alert?

WhenIstoppeddrinkingcoffeeregularlymanyyearsago,Ioftendrankorange
juice in the morning, and I swore it helped me wake up. It turns out I was not
imaginingthis.Researchhasshownthatboththesmellofcitrusandtheacidity
of the juice can awaken your body. Plus, it provides a great flavoring for any

kefir, kombucha, natural soda, or energy drink. Try squeezing a little orange,
lemon,lime,mandarin,orgrapefruitjuiceintoyourdrink.

GreenTea:Green tea can help increase your energy levels in several ways.

First,sinceitcontainssomecaffeine,yougetashort-termboost.Typically,green
tea contains much less caffeine than a cup of coffee, an energy drink, or a
caffeinatedsoda.Ifyouwanttheotherbenefitsofgreenteawithoutthecaffeine,
you can opt for naturally decaffeinated green tea. To put green tea’s caffeine
level in perspective, consider the following list of the typical quantities of
caffeine in these common sources. I think you’ll find that green tea contains a
smalleramountofcaffeinethanmostalternatives:•Greentea(8oz):25–40mg
ofcaffeine

•Blacktea(8oz):15–60mg
•Coca-Cola®(8oz):20–30mg
•Monster™/RedBull™/Rockstar™EnergyDrinks(8.0–8.4oz):80–92mg
•5-HourEnergy™(2oz):207mg
•DarkChocolate(1.5oz):26mg
•Milkchocolate(1.5oz):9mg
The second way that green tea boosts your energy level is with a natural

substance it contains called L-theanine, which has been shown to increase
alertness without the jitters of caffeine. And third, EGCG is a powerful
antioxidantingreenteathatscrubsyourbodyoffreeradicals.Thisshouldhelp
youfeelmoreenergeticovertime.

Ginseng:Thousandsofyears’worthoftestingonhumanshasdemonstrated

ginseng’s near-magical properties to the people of China, Korea, Japan, and
beyond. More recently, Western studies have verified that panax ginseng (the
most effective kind) really does boost energy. It may reach this result by
improving blood flow to the brain. This is a natural increase that can be
sustainable;ithasnoneoftheupsanddownsassociatedwithcaffeine.Ginseng
alsoisreveredinAsiaforitseffectonsexualpotency,whichmayalsoberelated
to the improved blood flow to the brain. Studies have proven that people who
takeginsengbeforeatesthavebettermemoryrecognitionandhigherscores.

There are several kinds of ginseng, including American and Siberian, but

panax ginseng (also known as red ginseng, Chinese red ginseng, or Korean
ginseng) is the one that works best. I’ve tried a lot of herbs that are said to be
goodforonethingoranother.Notoneofthemhaseverworkedonmetheway
panaxginsengdoes.Ifyourenergyisatalowebboryouarefeelinglikeyouare
gettingacold,drinkingastrongcupofredginsengteamightgiveyounewlife.
Itliftsmeupacoupleoflevelsontheenergymeterandputsmebackinaplace
whereIfeellikemybodyhasthestrengthtofightoffapeskycold.IfIfeltlike

takinganapbeforeconsumingginseng,Ioftenfeellikerunningamileortwo
aftertakingit(notalwaysrightawaybutwithinafewhours).

As for its potency powers? I will let you try it and see for yourself. Of

course, make sure your physician approves if you have a medical condition or
are on any medication, especially since I view ginseng as the strongest energy
supplement in this chapter. Ginseng tea, extract, and powder generally are the
bestwaystoaddthistoaprobioticbeverage.Itseemstodeliverthemostbenefit
atdosesabove200mg,butthelabelfortheteaorextractyougetmayormay
not include this information. Following the label directions is the best place to
start, and from there you can adjust the amounts to your liking. If you cannot
find ginseng locally at an Asian market or health food store, try conducting an
onlinesearchfor“redginseng.”It’swortheverypenny.

Mint:Thesmellandtasteofmintcanrevivethesenses.Tryusingasprigof

mintasanediblegarnishorcrushsomemintandthensoakitinwatertomake
an extract for flavoring drinks. Another simple option is to brew some
peppermint,spearmint,orpennyroyaltea,coolit,andaddittodrinks.

PuttingItAllTogether
There is a recipe below for a homemade probiotic energy drink, which

includes all of these suggested enhancers. You do not need to include all of
them; just use the ones you like and have available. If you need a big boost,
though, I would suggest trying the ginseng, as it often has a stronger effect on
energylevelsthananyotherfood.Fromcitrustocinnamontominttea,youmay
alreadyhavesomeoftheothersinyourkitchenorcupboard.

TeaBagTimeSavers
Ifyoudonothavethetimetobrewupyourownconcoction,thenhereisa

real time saver that just costs a few dollars. A number of tea companies,
includingLipton®,Celestial Seasonings™, and Bigelow®/AriZona Iced Tea®,
makeandsellteabagsthatincludeseveralenergy-enhancingingredients.Allare
available at stores that sell herbal teas or online. Lipton makes lemon ginseng
green tea, Celestial Seasonings makes honey lemon ginseng green tea, and
Bigelow(brandedasAriZona)makesgreenteawithginsengandhoney.Rather
than chasing down all the ingredients and measuring them, you could spend a
fewdollarsforaboxoftwenty-fiveteabags.Eachtimeyouneededanenergy
drink, you could heat a half cup or so of water, brew the tea bag in it until it
coolsabit,thentopoffthecupwithwaterkefir,rejuvelac,orkombucha.Adda
littlemorehoney,cinnamon,mint,orcitrussqueezeifyouwish.Wow,thatwas
easy!

Herearetherecipesforgreendrinks(whichcomefirst)andtheenergydrink

(attheendofthischapter).

SecretSpinachShake
Makes4–6cups
Sweet and dark fruit hide the two cups of baby spinach in this drink. You

couldusebabykaleorothergreensalso.Allfruitcanbefreshorfrozen.

•1ripebanana
•½cuporangejuice
•1cupblueberries
•1cuppineapple
•1cupyogurt
•2cupsbabyspinach
•Honeyorsugar,totaste
Placeallingredientsinablender.Blend,taste,adjustwithadditionalhoney

orsugar,andserve.

GreenChocolateChia
Makes2–3cups
Thisrecipeuseschiaseeds,whichareincrediblynutritiousandavailableat

health food stores. If you prefer, you could substitute poppy seeds, hemp seed
hearts,flaxseeds,orgroundflaxseedmeal...orleaveouttheseedsifyoujust
wantthegreenchocolate!Ifyouusechia,thenpresoakitasfollows:putthechia
seedsinasmallcup,coveritwithalittleoftheliquidyouwilluseintherecipe
(suchaskombuchaorkefir),andlettheseedssoakfor5minutes.Pourthisinto
yourblender,scrapinginasmanyofthestickyseedsasyoucanget.Feelfreeto
useasmuchspirulina,greenpowder,orspinachasyoucanhandle.

• 1 cup chocolate ice cream or frozen yogurt (or 1 cup yogurt + 1 packet

cocoamix)

•1–3tbspschiaseeds(presoakedasdescribedabove)
•1–3tbsps(ormore)spirulinaorgreenjuicepowderor1cupbabyspinach

greens

•¼tspvanillaextract
•1cupkombucha,kefir,orrejuvelac
•Optional:Handfuloffreshmintleaves
•Garnishwithasprigoffreshmint
Placeallingredientsinablender.Blend,taste,adjustwithadditionalhoney

orsugar,andserve.

Kale,Banana,andPearSmoothie
Makes2–3cups
This recipe combines some very healthy greens with an overpowering

quantityofsweet,custardyfruit(bananasandpears).Kaleiseasytogrowinthe
homegardenanditisquitecold-hardy;weareabletogrowitalmostyear-round.
Ifyoucanonlyfindtougher,maturekaleleaves,thentearofftheleafypartsand
omit the stems. Another idea is to run your kale through a juicer first and just
addthejuicetothissmoothie.Oryoucansubstitutebabyspinachleaves.

•2bananas
•1cupmilkorCRASHalternative
•2ripepears,peeledandcut
•2cupsbabykaleorbabyspinach
•½cupyogurtorcottagecheese
Placeallingredientsinablender.Blend,taste,adjustwithadditionalhoney

orsugar,andserve.

BeetandGreenKvass
Makesabout4–5cups
Kvass is a traditional Russian drink, which usually is made with beets or

driedryebread.Itisasour-saltybeverage.Thisrecipeskipstheryebread,using
only beets, greens, and celery. Due to these additional vegetables, it should be
blended. You can culture this with yogurt whey, sauerkraut or natural pickle
juice, or vegetable starter culture, or you can just skip the starter and rely on
naturally present lactobacteria to ferment the vegetables a little more slowly
(organicbeetsand celeryhaveplenty ofnaturallypresent cultures).Like many
fermented foods and drinks, kvass is an acquired taste. Those who do enjoy it
oftenswearbyitshealthbenefits,someofthemdrinkingkvassonadailybasis.

•3largebeets,peeledandcutintocubes
•1quartwater

•1stickcelery,chopped
•Handfulofbabyspinachorbabykale
•2tspswhey/starterculture
•Optional:1½–2tspsseasalt
•Optional:2tbspsginger(chopped)or1clovegarlic(crushed)
Place all ingredients in a blender, blend them together, and then move the

drinktoacontainerorjar.Coveritlooselyandallowyourbeveragetofermentat
roomtemperaturefor3–5days.Beforedrinking,addalittlesaltorsugarifyou
wish.

SavoryVeggieSmoothie
ThiscouldbecalledV7,V9,orhowevermanyveggiesyouendupadding,

thoughIdon’twishtoconfuseitwithaparticularcannedvegetablejuice.You
canmakethisassaltyorspicyasyouwantbyaddingsaltandjalapenopepper.
Foranextraprobiotickick,throwinalittlesauerkrautornaturalpicklesifyou
havesome!Ifthissmoothieistoofibrousforyou,thenanotheroptionistorun
theseveggiesthroughajuicerandjustaddtheirjuicetotheblenderalongwith
theotheringredients.

•1cuptomatojuice
•½cupcarrotjuice
•½cupkombucha,waterkefir,orrejuvelac
•½cucumber,peeled
•1smallcelerystalk
•¼cupbellpepper
•½cupbabyspinachorbabykalegreens
•1smallcloveofgarlic(crushed)orsmallhandfuloffreshchives
•1tsplemonorlimejuice
•Salt,blackpepper,andcayennepepper,totaste
•Optional:½jalapenopepper
•Optional:¼cupsauerkrautornaturalpickles
Placeallingredientsinablender.Blend,taste,adjustwithadditionalhoney

orsugar,andserve.

CarrotSeaweedGreenSmoothie
Makesabout2cups
You can buy dried seaweed in Asian and health food stores. Look for kelp

(kombu), though most other kinds will work fine. Try incorporating a few
different kinds of seaweed to create a diverse range of nutrition and taste. To
rehydratetheseaweed,soakitinwaterforatleast2hoursoruntilitissoft.The
seaweedwillstillbefirm,butmoistthroughout.

•½cupdriedseaweed(soakedinwaterforatleast2hoursoruntiltender)
•1–1½cupscarrotjuice
•½cupkombucha,waterkefir,orrejuvelac
•¼inchfreshginger,peeledandchopped
•Optional:1banana,ifyouwanttogothesweeterroute
HealthyEnergyDrinks
Makesabout2cups
•1cupwater,boiled
•200milligramspanaxginseng(extractorpowder)or1panaxginsengtea

bag(100–500milligramstrength)

•1tspdriedgreentealeavesor1greenteabag
•Squeezeoflemon,lime,grapefruit,ororange
•1cupkombucha,waterkefir,orcider
•Honeyorsugar,totaste
Pourwater(slightlybelowboilingtemperature)overginsengandgreentea.

Letsteepfor3minutes.Removeteabagsorpourtealiquidintoanothercupor
container,strainingoutthetealeavesifneeded.Thenlettheteasitorplacein
therefrigeratoruntilitcoolstobelow100°F.Mixinhoneyorsugarifyouwish.
Thencombinewithotheringredients.Garnishwithasprigofmintorasliceof
citrus.

GrapefruitMintEnergyDrink
Makes2–3cups
•2cupskombuchaorwaterkefir
•Juiceof1grapefruit
•¼cupMintSodaSyrup
Combineallingredientsandserve.Garnishwithfreshmint.

MandarinOrangeSpiceEnergyDrink
•2cupsnaturalcider
•Juiceof3–4mandarinorangesortangerines
•Pinchofcinnamon
•Thinsliceofginger(peeled)orpinchofpowderedginger
•Optional:Pinchofallspiceor1clove
Combine orange juice with spices. If you have time, put this in the

refrigeratorandletitsitforafewminutesorhours.Thencombinewithcider.

RecipeIndex
4CarrotGold,

195

AntioxidantRush,

156

AppleCinnamonKombucha,

262

AppleGlory,

AppleGreen,

Apple&MelonSmoothie,

139

ApplePieSmoothie,

AppleSprouts,

Apricot&MelonSmoothie,

AsianGreenSmoothie,

BasicKombucha,

BeettheBlues,

BeetandGreenKvass,

Beet-erDandelion,

BeetleJuice,

Berry&MelonGreenSmoothie,

102

BerryMelonHeaven,

152

BerryRocketGreenSmoothie,

106

BlackberrySageKombucha,

265

BlimeyMary!,

215

BlueBananaGreenSmoothie,

BreakfastFillerGreenSmoothie,

120

Broccolean,

179

CacaoDessertSmoothie,

CacaoGreenSmoothie,

101

CarrotSeaweedGreenSmoothie,

301

ChardCandy,

135

ChocoPassionGreenSmoothie,

113

CinnamonAppleSmoothie,

146

CocoMangoSmoothie,

140

CocoaMo,

137

Col.MustardGreens,

ColdKillah,

217

CompleteWinterHealer,

165

CoolSlaw,

192

CosmoChiller,

CrystalCleanLagoon,

163

DailyGreenSmoothie,

Dande-Lemon,

DapperDan,

EmeraldDeluxe,

EmeraldFantasy,

ExcitementinYourMouthJuice,

FeastofaChampion,

FigKombucha,

FizzyKombucha,

ForeverYoung,

Fresh!,

FrothyMonkeyJuice,

186

FruityPowerGreenSmoothie,

119

GardenSmoothie,

Gazpacho,

GingerGreenSmoothie,

GingerSnap,

213

Gold‘n’Delicious,

219

GrandmaLove,

GrapefruitMintEnergyDrink,

303

Grapefruit&PineappleDietYogurtSmoothie,

143

GreenBroccoliSmoothie,

GreenChocolateChia,

296

GreenChristmasSmoothie,

GreenClean,

211

GreenCreamyApricotSmoothie,

GreenExplosion,

184

GreenGoddess,

186

GreenGrapeSmoothie,

GreenKing,

207

GreenKiwiSmoothie,

GreenLúcumaSmoothie,

GreenOrange,

GreenPassion,

GreenPearSmoothie,

GreenSmoothiewithChagaTea,

HealthyEnergyDrink,

302

HighlyPotentPallooza,

166

HotMammaGreenJuice,

170

HotRocket,

201

IronSmoothie,

JasmineKombucha,

266

Kale,Banana,andPearSmoothie,

Kombucha,

LemonGingerKombucha,

LettuceSleep,

LolaDreaming,

LunchtimeBoosterGreenSmoothie,

121

MandarinOrangeSpiceEnergyDrink,

305

Mangomole,

MelonBerryYogurtSmoothie,

MelonRefresher,

MultiNutriJuice,

OrangeEcstasy,

OrangeandGoGreenSmoothie,

111

PapayawithLimeSmoothie,

PeacefulWarrior,

171

PeachPunch,

123

PearDeliciousGreenSmoothie,

107

PearDelight,

157

PerfectPurifier,

162

PerfectSimpleEssence,

189

PiñaKale-ada,

131

PineappleDetoxGreenSmoothie,

PineappleKombucha,

PineappleTapache,

PinkMagicWoman,

PinkSilk,

Plumkin,

PomegranateKombucha(KombuchaandJuice),

258

PomegranatePowWow,

154

Pomegranate&StrawberriesSmoothie,

144

PomegreenSmoothie,

ProbioticLemonade,

284

QuickandDirtyFluFighter,

150

QuickGreenSmoothie,

109

QuickOrangeBreakfastGreenSmoothie,

110

Rad-ishRadish,

177

RaspberryMintKombucha,

270

RedandGreenHeavenlyConcoction,

169

RedQueen,

197

Refresh,

Rejuvelac,

282

RocketFuel,

209

RubyRapture,

156

SangriaBlanca,

SavetheVeggies,

227

SavoryVeggieSmoothie,

300

Sea-buckthornSmoothie,

SecretSpinachShake,

SexySassySurprise,

ShantiOmElixir,

SimplySweet,

SmoothSensation,

SproutSmoothie,

Strawberry&MelonDelightGreenSmoothie,

115

Strawberrylicious,

SunriseinParadise,

SuperDetoxGalore,

SweetGreenSmoothie,

SweetMint,

SweetPearSensation,

SweetYogurt&WatermelonSmoothie,

145

TartandSweetCooler,

151

TropicalGreenSmoothie,

116

TropicalPunch,

157

TummyRub,

193

UltimatePineapple-KaleBlast,

180

UnbelievablyCreamyLushDream,

VeryBerry,

Veggie-All,

VitaminCMintyRush,

WakeMeUpMorningCocktail,

153

WakeUpGreenSmoothie,

118

WaterKefir(orCoconutWaterKefir),

278

WatermelonKombuchaCooler,

285

What-A-Lemon,

WholeEnchilada,

WildHoney,

YellowSunset,

ZenDragonfly,

ZingySpringGreenSmoothie,

104

Document Outline

Part I: All About Juicing
The Benefits of Juicing
Choosing a Juicer
Choosing Produce
What NOT to Juice
A Few Cautions
What About All That Pulp?
Tips for a Juicing Detox
Healing Chart
Produce Nutrition Guide
Part II: Smoothies
Why, What, How, When, Where Green Smoothies?
Green Smoothies
Protein Smoothies
Yogurt Based Smoothies
Part III: Juices
Fruit Juices
Vegetable Juices
Fruit and Vegetable Blends
Part IV: Probiotic Drinks
Kombucha Recipes
Other Probiotic Drinks
Healthy Energy Drinks
Recipe Index

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The Big Book of Juicing 150 of the Best Recipes for Fruit and Vegetable Juices, Green Smoothies, and Probiotic Drinks

Document Outline