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| ISBN-13: | 9781101601655 |
|---|---|
| Publisher: | Penguin Publishing Group |
| Publication date: | 07/02/2013 |
| Sold by: | Penguin Group |
| Format: | eBook |
| Pages: | 336 |
| File size: | 16 MB |
| Note: | This product may take a few minutes to download. |
| Age Range: | 18 Years |
Why Vegan Smoothies?
Every smoothie recipe in this book is one hundred percent plant-based, vegan. Nutritional information and all. No thinking required. Vegan smoothies are free of the animal products that you oft en ? nd in smoothie recipes, such as dairy milk, dairy yogurt, and honey. Dairy from animals can contain saturated fat, hormones, chemicals, and more. And for some people, digesting dairy is a taxing process.
Not only can animal products be harsh on your body, they are de?nitely harsh on the animals they come from. By choosing vegan plant-based smoothies, you are making a compassionate choice for animals—and a smart choice for our planet.
Not vegan? Totally OK. You don’t have to be vegan to love these recipes. And blending up plant-based smoothies is an excellent way to experiment with vegan cuisine. You may be pleasantly surprised at what you don’t miss—and how vibrant, energized, light, and satis?ed you feel.
Vegan Substitutions for Dairy
I’m making it easy for smoothie lovers. There is no reason why you would need dairy products to build a delicious smoothie, and here is how I do it with common substitutions:
dairy yogurt —› non-dairy yogurt (such as soy, almond, or coconut yogurt)
dairy milk —› non-dairy milk (such as almond, rice, cashew, soy, coconut, grain, or ?ax milk)
whey protein powder —› dairy- and casein-free protein
powders (soy, hemp, pea, or other vegan protein
blends)
whipped cream —› soy, rice, or coconut whipped topping
Smoothie Recipe FAQs
1. Q: What do you mean by “healthy fats”? And aren’t all fats bad for me?
A: First, when talking about fat, it is a good idea to evaluate your cognitive relationship with consuming foods that are rich in fats. If you are the type of eater who gravitates toward foods labeled “fat-free,” you may need to readjust your thinking. The truth is, you should be including fat in your diet. And even though, calorie-wise, all fats contain 9 calories per gram, health-wise, not all fats are created equal. Some are healthier than others; thus the term “healthy fats.”
Eating 10 grams of fat from butter is much less healthy than eating 10 grams of fat from walnuts. Walnuts are much higher in “healthy fats” than butter.
Healthy fats can include monounsaturated fats, polyunsaturated fats, and omega-3 essential fatty acids, aka EFAs.
Healthy fat intake plays a signi?cant role in wellness. Everything from appetite control, brain function, mood regulation, and even weight loss may be in?uenced by whether or not you are consuming enough healthy fats.
Healthy fats for your smoothies include avocado, nuts, nut butters, seeds, and healthy nut and seed oils like ? ax, chia, walnut, pumpkin seed, and hemp.
Another important point is that some vitamins, like vitamin A (from beta-carotene), vitamin K, vitamin E, and vitamin D, are fat-soluble. This means that your body needs some fat present to properly absorb these nutrients. So adding a drizzle of ?ax oil, a handful of nuts, or a teaspoon of nut butter to your smoothies may actually help with total nutrient absorption.
On the ?ip side, should you be limiting “unhealthy” fats? Most experts agree that you should pay attention to hydrogenated fats, with their trans-fatty acids, and saturated fats in your diet. For example, the American Heart Association’s Nutrition Committee strongly advises that “healthy Americans over age two limit their intake of trans fat to less than one percent of total calories.”
2. Q: What’s with all the coconut water ice cubes?
A: You will ?nd lots of smoothies using coconut water ice cubes instead of ice. The reason for this is that coconut water cubes add nutrients and a subtle sweetness yet serve the same purpose as plain water ice cubes—to add frostiness to the texture and chill the smoothie. Substitute regular ice for the coconut water cubes if you like or if you don’t have coconut water in the house.
3. Q: What are the di?erent types of smoothies?
A: Not all smoothies are created equal! The term “smoothie” refers to a broad umbrella of recipes.
THE 10 TYPES OF SMOOTHIES IN THIS BOOK
4. Q: Is there a basic smoothie formula?
A: I would say yes if there were only one variety of smoothie. But as you will learn from my recipes, smoothies come in a wide variety of textures, colors, ?avors, and temperatures. But for a “classic” frosty-creamy smoothie I like to stick close to this ratio:
1 cup liquid 1½ cups frozen fruit optional ½ cup softer fruit or veggie or liquid (such as room-temperature banana, kiwi, kale, or soy yogurt) ¼ to ½ cup ice
When adding leafy greens to a smoothie, I use roughly ½ cup of liquid for every 2 cups of greens to help blend the smoothie.
5. Q: How long do I blend my smoothie for a smooth texture?
A: You never want your smoothie to be lumpy—thus the term “smoothie.” When the smoothie is a uniform color and is blending in a smooth swirl, it is done. Try not to overblend, as your smoothie will start to “melt” from the heat of the blender
Foreword Gena Hamshaw ix
Introduction xiii
Part 1 Smoothies 101
1 Why Smoothies? 3
2 The 12 Wellness Themes and How to Use This Book 19
3 In the Kitchen: Tools, Tips, and Smoothie Ingredients 35
Part 2 The Recipes
4 365 Smoothie Recipes, Split into 12 Wellness Themes 79
Month 1 Detox Smoothies 81
Month 2 Energizing Smoothies 98
Month 3 Slim-Down Smoothies 118
Month 4 Strengthening Smoothies 137
Month 5 Calming Smoothies 157
Month 6 Brain-Boosting Smoothies 178
Month 7 Healthy-Digestion Smoothies 197
Month 8 Healthy-Heart Smoothies 214
Month 9 Anti-Aging Smoothies 233
Month 10 Mood-Boosting Smoothies 252
Month 11 Immunity-Boosting Smoothies 270
Month 12 Beauty-Boosting Smoothies 287
Resources 306
Acknowledgments 309
Index 310
Vegetables have come a long way since the days of boiled Brussels sprouts and the Jolly Green Giant intimidating you into eating your microwaved nibblets (ho, ho, ho). Eating plants has never been cooler, easier, or tastier. Take advantage of the farmer’s market’s summer bounty and explore these five amazing plant-powered cookbooks.
