Smoothies 101

S M O O T H I E S 1 0 1 SMOOTHIES 101

MORNING MID-DAY/AFTERNOON

Warm smoothies are ideal for breakfast Cold smoothies are ideal for lunch when Warm foods kindle our digestive fire in the your digestive fire is high morning

GENERAL RULES TOOLS/TECHNIQUES

Fruits go with fruits Invest in a high powered blender Vegetables go with vegetables Soak ingredients for increased digestion Proteins go with proteins Dry toast all spices for depth of flavor

RATIONALE FACTOID

When combining ingredients, look for foods Poor digestive fire is the root cause of all with similar characteristics (sweet, bitter, disease astringent, etc.) Fruits are predigested by the sun and digest at a faster rate in the gut Bananas, watermelon, cantaloupe and honeydew should be consumed alone because they cause digestive issues Wait 30 minutes after working out to eat DOSHA PACIFYNG SMOOTHIES

YIELD: 1 SERVING EACH

PITTA PACIFYING SMOOTHIE

1 CUP COCONUT WATER, NOT FROM CONCENTRATE 1 CUP BLUEBERRIES 1 CUP PINEAPPLE 2 SPRINGS CILANTRO 2 TBSP LIME JUICE

VATA PACIFYING SMOOTHIE

1 INCH CEYLON CINNAMON STICK, DRY TOASTED 2 BLACK PEPPERCORNS, DRY TOASTED 1 CLOVE, DRY TOASTED 1/4 TSP NUTMEG, FRESHLY GRATED 1/3 CUP SOAKED SLIVERED ALMONDS 1/3 CUP COCONUT, ALMOND OR CASHEW YOGURT 1 CUP COLLARD GREENS 1 TSP GINGER, FRESHLY GRATED 1 CUP WATER OR COCONUT WATER, NOT FROM CONCENTRATE

KAPHA PACIFYING SMOOTHIE 2 TBSP RAW CACAO POWDER 1 TSP RAW MACA POWDER 2 CUPS COCONUT WATER, NOT FROM CONCENTRATE 1/4 CUP SOAKED PEPITA SEEDS 1 TBSP GINGER, FRESHLY GRATED 2 INCH CEYLON CINNAMON STICK, DRY TOASTED

Method: 1.Blend all ingredients until smooth. 2.Consume lightly chilled or at room temperature for optimum digestion (not too cold). For best results, consume smoothies anytime mid-day to early evening.

YIELD: 1 SERVING EACH

ALMOND DATE SHAKE

1/2 CUP RAW ALMONDS, SOAKED 2 CUPS BOILING WATER 1 TSP FRESHLY GRATED GINGER 4 DATES, PITTED, SOAKED (OR 1/8 TSP MONK FRUIT) 1/8 TSP CINNAMON OR 1/8 TSP CARDAMOM

OPTIONAL: 2 TBSP HEMP SEEDS 1 TBSP CHIA SEEDS

SWEET POTATO OR PUMPKIN CHAI

1 CUP NUT MILK OR COCONUT MILK 1 CUP PEELED SWEET POTATO OR PUMPKIN, STEAMED 1 TBSP MCT OIL 1 TSP FRESHLY GRATED TURMERIC 2 TSP FRESHLY GRATED GINGER 1/8 TSP CINNAMON 1/8 TSP CARDAMOM 1/16 TSP CLOVES 1/8 TSP NUTMEG

Method: 1.Heat all ingredients stovetop. 2.Blend until smooth.

YIELD: 1 SERVING EACH GREEN CHLOROPHYLL SMOOTHIE (KAPHA PACIFYING) 1 TSP CHLOROPHYLL 1 INCH GINGER, PEELED, FRESHLY GRATED 1 INCH TURMERIC, PEELED, FRESHLY GRATED 1 CELERY STICK, PEELED (OR FENNEL EQUAL WEIGHT) 2 CUPS WATER 1 SMALL SWEET APPLE OR PEAR (CORED, WITH PEEL) 2 TBSP LIME JUICE 1 CUP CUCUMBER WITH PEEL (OR CILANTRO LEAVES/STEMS)

GREEN AVOCADO SMOOTHIE (VATA/PITTA PACIFYING)

1/2 LARGE AVOCADO 2 CUPS SPINACH, COLLARD, OR ARUGULA LEAVES 2 CUPS WATER 1 CUP CUCUMBER (WITH PEEL) 1 SMALL SWEET APPLE OR PEAR (CORED, WITH PEEL) 2 TBSP LIME JUICE PINCH HIMALAYAN SALT

GREEN HERB SMOOTHIE (PITTA PACIFYING) 1/2 CUP PINEAPPLE 1 CUP WATER 1 TBSP LIME JUICE 1 CUP BASIL LEAVES 1 CUP COLLARD LEAVES 1 SMALL SWEET APPLE OR PEAR (CORED, WITH PEEL)

YIELD: 1 SERVING EACH

CACAO SMOOTHIE 1 CUP NUT OR OAT MILK 2 TBSP RAW CACAO POWDER 2 TBSP CACAO NIBS 4 MEDJOOL DATES, PITTED 1/4 TSP CARDAMOM, DRY TOASTED

KETO COCONUT MACA SMOOTHIE 1 CUP FRESH COCONUT WATER, NOT FROM CONCENTRATE 1/4 CUP ALMOND BUTTER 1/2 CUP COCONUT FLAKE, UNSWEET AND DRY TOASTED 1 CUP COCONUT MILK, ORGANIC, FULL FAT 1 TSP MACA POWDER 1 TSP TURMERIC, PEELED, FRESHLY GRATED OPTIONAL: 1/4 TSP MONK FRUIT

TAKRA LASSI SMOOTHIE (AIDS DIGESTION/ MID AFTERNOON SNACK) 1 CUP NON-DAIRY YOGURT (COCONUT OR ALMOND) 2 CUPS WATER 1/8 TSP ROSE WATER 3 MEDJOOL DATES, PITTED 1 TSP GINGER, PEELED, FRESHLY GRATED 1/4 TSP CARDAMOM POWDER, DRY TOASTED 1/4 TSP CEYLON CINNAMON POWDER, DRY TOASTED 1 CLOVE, DRY TOASTED 1/4 TSP NUTMEG, FRESHLY GROUND

Method: 1.If consuming for breakfast, gently heat smoothie ingredients stove top until hot (do not boil). Transfer to a blender. Blend all ingredients until smooth. (Some vitamix blenders or thermomix blenders have a heating function.) 2.If consuming chilled or room temperature consume after mid-day. Transfer all ingredients to a blender. Blend until smooth.

YIELD: 1 SERVING EACH SPICED BANANA SMOOTHIE 1 RIPE BANANA 1 TSP AGAVE NECTAR OR RAW HONEY 1/4 TSP CARDAMOM POWDER, GROUND, DRY TOASTED INCH CEYLON CINNAMON STICK, DRY TOASTED 2 CUPS WATER 1/4 TSP VANILLA EXTRACT

BANANA CARDAMOM LIME SMOOTHIE 1 RIPE BANANA 1/4 TSP CARDAMOM POWDER, DRY TOASTED 1 TBSP LIME JUICE 1/2 CUP FRESH COCONUT WATER (NOT CONCENTRATE) 1/2 CUP WATER

Method: 1.Blend all ingredients until smooth. Consume chilled or at room temperature for optimum digestion. 2.DO NOT CONSUME OTHER FOODS 30 MINUTES BEFORE, OR 1 HOUR AFTER DRINKING A BANANA SMOOTHIE!

1. Breathe and be mindful! Remember to breathe in between each bite of food.

2. Eat plants that are local and honor each season. Eat foods that pacify your dosha (body type) in each season.

3. Eat until you are 80% full. Maintain a balance of 30% food, 30% air, 30% water in your stomach while eating and chew each bite 20-30 times.

4. Avoid acidic foods. Too many dairy, animal proteins, sugar, processed foods or coffee can produce an acidic environment in your gut.

5. Favor alkaline foods, such as citrus and plant-based foods.

6. Avoid iced or carbonated drinks. Cold or carbonated drinks slow digestion in the body. Strive to maintain a 98-degree environment in your gut. Instead drink room temperature water or hot tea.

7. Eat probiotic-rich foods (fermented foods), like kombucha, kimchi, sauerkraut and organic miso.

8. Consume all 6 flavors at every meal to satisfy and balance your body. These include pungent, sour, sweet, salty, bitter and astringent flavors.

9. Sprout and soak your dry ingredients for increased fiber, nutrition, and ease of digestion.

10. Combine plants to create complete amino proteins