skinnysmoothies

Copyright © 2012 by Shell Harris and Elizabeth Johnson

Photos by Allan Penn
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Press, 44 Farnsworth Street, 3rd Floor, Boston, Massachusetts 02210.
Design by Cynthia Young
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First Da Capo Press edition 2012
ISBN: 978-0-7382-1611-9
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10 9 8 7 6 5 4 3 2 1

Note: The information in this book is true and complete to the best of our knowledge. This book is
intended only as an informative guide for those wishing to know more about health issues. In no way
is this book intended to replace, countermand, or conflict with the advice given to you by your own
physician. The ultimate decision concerning care should be made between you and your doctor. We
strongly recommend you follow his or her advice. Information in this book is general and is offered
with no guarantees on the part of the authors or Da Capo Press. The authors and publisher disclaim
all liability in connection with the use of this book. The names and identifying details of people
associated with events described in this book have been changed. Any similarity to actual persons is
coincidental.
 Dedicated to my parents, Gary and Harriet;
my wife, Leslie;
and my children, Shannon and Stefan
—S.H.

Dedicated to my mother, who has given me everything

—E.J.
 contents

Introduction

PART ONE
Getting Started

1 Health Benefits of Smoothies

About the Research
A Word of Warning
How Do You Know If You’re in Toxic Overload Mode?
Substitutions
Detox Must-Haves
Getting Ready to Detox
What to Expect from Detox

2 Your Daily Intake

The Sugar Question
The Sample Week

3 Ingredients and Equipment

Equipment
The Blender
Knives
Chopping Boards
Grater
 Corer
Peelers
Ingredients
Fruits
Vegetables
Herbs and Other Supplements
Liquids and Bases

PART TWO
Weight Loss Smoothies

4 Get Moving Breakfast Smoothies

Merry Morning Smoothie
Cocoa Breakfast Smoothie
Great Granola Goodness
Jump Start Breakfast Smoothie
Get-Up-and-Go Smoothie
Berry Good Morning Smoothie
Strawberry Morning Glory
Ruby Red Smoothie
Blueberry Almond Smoothie
The “Basic” Weight Loss Smoothie
Sweet Molasses, That’s Good!
Blackberry Ice
Strawberry Vanilla Yogurt Smoothie
Fruitful Wheat Germ Smoothie

5 Fill ’Er Up Meal Replacements

Apple Pie Smoothie
Pineapple Smoothie
The Green Tart
PB & Banana Smoothie
Green Mix and Mash Smoothie
Strawberry Honey Smoothie
 Fruity Ice Storm
Peach Almond Swirl
Kale Weight Loss Smoothie
Pineapple Colada
Peachy Keen Smoothie
Power Strawberry Smoothie
Citrus Yogurt Smoothie
Apple Raspberry Smoothie
Chocolate, Peanut Butter, and Banana Smoothie
Mocha Cocoa Madness

6 Get Moving Energy Smoothies

Berry Bash Smoothie
Apricot Energy Punch
Banana Tofu Smoothie
Orange Dream Smoothie
Peachy Fling
Screaming Strawberry
Razzy Energy Smoothie
Frothing Berry Smoothie
Greek Greenie
Cherry Buzz
Red Cabbage Satisfaction
Tart Strawberry Smoothie
Honey of a Smoothie
Alpha Beta Smoothie

7 Kick Midafternoon Slump Smoothies

Blue Peach Smoothie
Tropical Ginger Smoothie
Cantaloupe Swirl
Melon Tart Smoothie
Mango Mash Surprise
Vanilla Blueberry Smoothie
Green Berry Smoothie
 Pears, Pineapples, and Greens, Oh My!
Fruit Citrus Salad
Creamy Mint Tea
Orange Melon Slush
Popeye’s Dream Smoothie
“Lettuce” Enjoy This Smoothie
Blueberry with a Twist Smoothie
Peach Mango Smoothie
NannerNilla Smoothie

8 Detox Smoothies
Raw Fruity Tootie
Sneaky Watermelon
Classic Green Detox Smoothie
Happy Day Green Smoothie
Simple Smoothie Detox
Glowing Skin Smoothie
Blue and Red Detox Smoothie
Green and Orange Goodness
Roma Detox
Pomberry Smoothie
Kale Green Smoothie
South Seas Smoothie
Orange Double-Berry Smoothie
Green Dew Mint Smoothie
Tummy Buddy Smoothie
Flax to the Max Smoothie
Green Banana Smoothie
Sweet Pumpkin Smoothie
Beta Beauty Smoothie
A+ Antioxidant Smoothie
Pineapple Mango Green Smoothie
Avocado Sunrise
Detox Deluxe Smoothie
Tropical Detox Smoothie
Tangy Apple Green Smoothie
Cran+Berry Bliss Smoothie
Almond Berry Smoothie
Morning Berry Basic
Green Hawaiian Smoothie
Green Banana Strikes Back
Papaya Pure
Papaya Melon Smoothie
Green Melon Sensation
Peachy Mango Ice
Sweet and Sour Smoothie
Apple Sunshine High
Purple Pleasure
Cinnamon Pear Sweetness
Pear Apple Snap
Green Tea Goodness
Fruity Dandelion Smoothie

Metric Conversions
Index
 introduction

YOU’RE READING THIS BOOK FOR ONE OF TWO reasons: either

you want to lose weight or you just really like smoothies. We hope it is at
least a little of both.
We pulled together this collection of smoothie recipes with you in mind.
Yes, you. Whether you want to lose weight, maintain your current weight or
gain weight, there’s a smoothie for everyone. Most of our smoothies are
designed to help you lose weight, but if you want to gain you can still use
our recipes. You’ll just have to substitute full fat ingredients for low-fat
ingredients. Or add protein powder.
The point is, it is never a bad idea to put healthy things in your body. It
is never a bad idea to get your full servings of fruits and vegetables every
day. Smoothies help you do that, and more. But more on that in a minute.
Skinny Smoothies is not just your typical “diet” book. We’re not
recommending a radical program that includes deprivation and starvation.
We’re not advising you to drink only smoothies. We’re recommending a
lifestyle change that you can stick with for the rest of your life. We’re
advising you to change the way you look at food, but instead of just telling
you to “eat to live” we’re showing you how without sacrificing taste.
The lifestyle change is not only about smoothies. It’s not just about
eating foods that promote healthy detoxification of your body. It’s about
paying attention to the nutrients your body should receive every day,
exercising regularly, and taking care of yourself the way you were intended
to take care of yourself. It’s simple, really. Here you’ll learn how to do just
that, and how to have fun with it.

About the Web site: SmoothieWeb.com

This book’s genesis can be found at
SmoothieWeb.com. A simple site with a simple
mission: share the wonderful news of the humble
smoothie. SmoothieWeb.com began one hot August
night in 2006, with nothing in mind other than collecting some great
recipes. The site launched with little fanfare, but since then it has grown to
be the largest and most visited smoothie recipe site on earth. We hope this
book provides many useful recipes, but if you are looking for even more
recipes, or a few that aren’t so healthy, come and visit along with the other
2.3 million smoothie lovers who visit each year.
If you stop by, please say hello and comment on our recipes. We love
feedback on our smoothie recipes and look forward to receiving
submissions from our fans, both new and old. In addition to the Web site we
have a thriving Facebook fan page at Facebook.com/smoothieweb, and you
can follow us on twitter at Twitter.com/smoothieweb. We look forward to
seeing you and adding you to our smoothie family.

How to Use This Book

Before you get started making smoothies, we encourage you to read the first
three chapters, which discuss detoxing, ingredients, and equipment. It’s
important to understand the health benefits of certain ingredients so you
know (1) that you’re doing something good for yourself and (2) where to
fill in nutrient-wise for the rest of your day. That’s what the detox chapter is
for–to give you some tips on how to figure out what your daily nutrient
intake should be and how to fill in the gaps on a normal week. Ultimately,
there is a recipe in this book for almost every nutrient need. The nutritional
information is provided to help you choose a smoothie based on what your
body needs today. The recipes are just one part of your health journey. It is
important to know what your body requires so that you can choose the
correct smoothies to supplement your diet. Even if you’re not dieting, we
have smoothies to give you a burst of energy, smoothies to boost your
potassium, and more.
That’s the beauty of this book that bears repeating: these smoothies are
great if you want to lose weight or purge toxins from your body. They’re
equally as great when you’re healthy, happy, and at your goal weight.
They’re just plain good for you.
So, by all means, use this book for help making delicious, healthy
smoothies so you can lose weight. But once you’ve lost the weight, don’t
pack us away. These smoothies are good every day.
Enjoy. From our blender to yours.