Juicing and Smoothie Recipes by Shaune Williams

Hello and welcome to my favorite smoothies and juice recipes. These recipes were designed to help me and you achieve great overall health. I have not been in the best of health before December 1, 2012. I had high blood pressure, my weight was over 200 pounds and maintain water retention and suffered with borderline high cholesterol. Being from New Orleans we love to eat and we love good food. But the oils, butters, meat, dairy, desserts were slowly killing me. I WANT TO LIVE! So I made that choice to start a 3 day cleansing process and I never looked back. I am more of a plant base vegan diva than anything now. My energy is contagious. I donâ&#x20AC;&#x2122;t have sore muscles or stiff knee joints. My blood pressure and cholesterol is NORMAL! I put together my favorite smoothies and juices. But the most important thing is that I am on a mission to change lives one person at a time. I hope you enjoy them and feel free to share with everyone. Have a great day!

Shaune

SMOOTHIE RECIPES

The Blacker The Berry The Sweeter The Juice Smoothie Mother always told me chile "The blacker the berry the sweeter the juice"yep she's right! This smoothie is full of antioxidants vitamin C omega and much more! 1 cucumber 20oz green tea, 1 tbsp Acai berry powder, 1/2 cup darkest cherries, raspberries, black grapes, cranberries!

Frozen Decadence Smoothie Pineapple is a superb source of vitamin C, which acts as an antioxidant and anti-inflammatory and which helps keep the immune system healthy, and manganese, a mineral that is vital to many of the body’s processes. It is also a good source of vitamin A in the form of beta carotene. Raspberries are a great source of many nutrients. They provide a good deal of dietary fiber and roughage in their seeds, and they are a good source of manganese and B vitamins. They are very high in vitamin C, which keeps the immune system healthy and which has antioxidant and anti-inflammatory qualities .Bananas are well-known for being an excellent source of potassium, but they are also very high in vitamin B6, fiber. The potassium helps to reduce the risk of high blood pressure and atherosclerosis, and it also equalizes electrolyte levels if you have exercised very strenuously or have been suffering from diarrhea. B6 helps to prevent some of the symptoms of premenstrual syndrome, such as depression. Additionally, the soluble fiber in bananas will help you feel full and will contribute to cardiovascular health. Cranberries provide some unique health benefits due to their combination of antioxidants. Their proanthocyanidins, a type of flavonoid antioxidant, are well-known for their ability to prevent urinary tract infections: they keep bacteria from “sticking” to the urinary tract. Research is looking into the possibility that the same principle may prevent stomach ulcers. Additionally, these proanthocyanidins improve dental health by helping to prevent gum disease and reducing plaque buildup on teeth. Cranberries are also a good source of vitamin C, manganese, and fiber. They also promote cardiovascular health. Mango is a great source of vitamin C, which is good for healthy skin and a healthy immune system. It is high in vitamin A and flavonoids (including beta carotene) that work together to promote healthy vision and skin; folate, which supports prenatal health; and potassium, which helps keep things functioning at the cellular level. The peel of a mango contains carotenoids and polyphenols, which can help fight disease, and lupeol, an anti-inflammatory. Mango is also a good source of fiber. ½ cup Pineapple ½ cup raspberries 1 frozen banana ½ cup cranberries ½ cup of Mango 20oz of liquid

Peppermint Patty Green Smoothie This smoothie has all the same flavors of a peppermint patty you would buy in the store, but without all the artificial ingredients and tons more nutrition. I used fresh mint over peppermint extract when making this smoothie. You might think mint is just an herb to add flavor but it is loaded with nutritional benefits. MINT BENEFITS: contains good amounts of vitamin A, B 12, C, folic acid, iron, manganese, phosphorus, potassium, selenium and zinc relieve symptoms of cold and flu helps clean the blood reduce symptoms of indigestion, heartburn, IBS, and stomach cramps contains many antioxidants, which protect the body against forming cancerous cells fights bad breath. Ingredients: 3/4 cup unsweetened coconut milk 1/2 cup spinach 1 banana 2-3 fresh mint leaves, stems removed 1/4 tsp. vanilla extract 1 heaping tbsp. cacao 1 handful of ice Instructions: Place all the ingredients. Start on low speed, and increase to high Blend until smooth, about 1 min, then add the cacao powder and blend for a few seconds. Pour and serve. Yields 1 serving

Simple No Green Smoothie Ok I've done so really great smoothies but this one beats them all without any greens. If you're not feeling green smoothies this is the one for you. 2 cups unsweetened almond mylk 2 cups of frozen assorted fruit 1 frozen banana 2 seedless grape vines 3 mint leaves 3 pitted dates!

Dancing Frozen Mango Maqui Berry Smoothie My green smoothie! It may not look green but there is spinach! The power of this smoothie! Maqui Berry has the highest amount of antioxidants of any fruit known. Antioxidants remove free radicals from the body leading to a decrease in cell damage and ultimately assisting in the anti-aging process. In addition to the antioxidants from Maqui Berries our Maqui Berry superblend contains several other amazing ingredients like acai powder and a green tea extract both of which have beneficial compounds. The green tea extract scored more than 10 000 ORAC units per gram. MANGO & PINEAPPLE: contains bromelain which helps body digest and breakdown protein and inflammation great for cellulite HEMP: good source of protein and several minerals, including zinc, iron, and magnesium. They do not contain gluten and are safe for people who suffer from celiac disease and other conditions such as nut allergies. BANANA: potassium improved focus and concentration CRANBERRIES: antioxidants vit C and K calcium iron boost immune system lowers bad cholesterol increase good cholesterol RASPBERRIES: provide a good deal of dietary fiber and roughage in their seeds, and they are a good source of manganese and B vitamins. They are very high in vitamin C, which keeps the immune system healthy and which has antioxidant and anti-inflammatory qualities. SPINACH: high in a great many antioxidants, including lutein and zeaxanthin, which help to protect the eyes from macular degeneration and cataracts excellent source of vitamins A, K, C, and E, and several minerals ½ Cup Mango Frozen ½ Cup Pineapple Frozen 2 frozen bananas ½ Frozen Cranberries ½ frozen raspberries 2 cups spinach 1 tbsp Navita’s Maqui Berry powder 20oz of liquid

Protein Power Smoothie 1 tbsp each Hemp & Spirulina Powder 5 Dates 2 cups Spinach ½ cup Frozen Mango ½ cup Pineapple ½ cup Raspberries ½ cup frozen Cherries and ½ cup Grapes 10 Mint leaves 20 oz Water

Cranberry Avocado Smoothie These tasty little berries are a good source of fiber and vitamin C. They contain small amounts of magnesium, vitamin K, manganese, calcium, iron, potassium and phosphorus. Cranberries have powerful antiviral properties and are famous for their ability to protect against urinary tract infections. They are well known for their powerful, disease-fighting antioxidant properties. What’s more, eating cranberries on a regular basis may promote cardiovascular health, boost the immune system and protect against certain cancers. They may also help lower bad cholesterol while raising good cholesterol. 2 cups spinach 2 Bananas Thumb piece of ginger ½ avocado ½ cup cranberries 10 strawberries 20 oz of liquid of choice

Grape Ape Smoothie Grapes! Benefits include but not limited to: anti-inflammatory, cardiovascular, regulates blood sugar, anti-aging, longevity to name a few! Packed with Protein and Fiber keep you full and easily digested. 20oz of favorite liquid. 2-3 bunches of red and black grapes 1 Banana 3 tbsp Hemp Protein 10 Mint Leaves 5 Dates

Sweet Tooth Dessert Smoothie Having cravings for something sweet but without the guilt? 20oz of coconut or almond mylk. 2 cups organic spinach 2 cups frozen fruit 1 frozen banana and 1 tbsp cinnamon.

Nutty Protein Smoothie I get asked alot about where I'm getting my protein from? Tadahhh! I don't use whey protein they have hidden sugars and ingredients I can't pronounce so I go for the straight to the source pure organic protein. Two of these thick smoothies will give me my daily protein allowance. My organic hemp powder from nutiva has 15g 3 tbsp my spinach has 6g 3 cups my gasmic certified vegan and kosher gluten free white chocolate peanut butter has 6g almond mylk has 1g per 8oz and loaded with calcium each smoothie has about 28-30g protein each!

2 cups spinach 3 tbsp hemp protein Â˝ cup pineapple Â˝ cup mango 2 tbps white chocolate peanut butter 10 mint leaves 2 bananas 20oz almond mylk

Sweet Potato Nutty Smoothie A Southern recipe that I love. I tastes like candy sweet potatoes except the healthy kind without the corn syrup and lots of butter and sugar. Delish 1 Banana 4 Dates 1 tbsp chia seeds Sprinkle cinnamon Sprinkle cayenne 1 tbsp peanut butter 2 big handfuls of organic spinach 1/2 raw sweet potato 1 cup of mixed berries!!

JUICING RECIPES

My Blood Pressure Juice Head of Kale or Bok Choy 1 Jalapeno 1 Lemon 1 Lime 10 Mint Leaves 2 Green Apples Bunch of Parsley 4 Stalks Celery

Spicy Greens Juice: 1 head of organic romaine lettuce 1 organic cucumber 2 celery stalks Â˝ cup of frozen broccoli Handful of wheatgrass One jalapeĂąo pepper 1 Cup kale 4 Mini Red and yellow bell peppers 1 cup Supergreens (baby greens red and green Swiss chard tat soi arugula and spinach) purchased at Whole Foods 1 organic lime

Beet It Juice! Drinking a glass of beet juice may have an immediate impact on lowering blood pressure, according to a new study. The study shows that within hours of drinking it, beet juice lowered systolic blood pressure (the top number in a blood pressure reading) by an average of 4-5 points among a small group of healthy men. Researchers say that drop may seem small, but on a public health level a reduction like that would equate to a 10% reduction in deaths due to heart disease. That effect might be even greater over the long term if they are drinking it daily. 2 Beets with Greens 1 jalapeno 1 Cucumber 1 Lemon 1 Lime

Morning Eye Opener Juice 3 carrots 2 apples 1 kiwi 2 cups spinach 1 Lemon 1 Lime Â˝ pineapple

Heart Healthy Juice Red bell peppers are good source of vitamin C, thiamine, vitamin B6, beta carotene, and folic acid. Red bell peppers also contain lycopene, which is a carotene that helps to protect against cancer and heart disease. Possibly due to their vitamin C and beta carotene content, bell peppers have been shown to be protective against cataracts. Bell peppers have also been shown to prevent blood clot formation and reduce the risk of heart attacks and strokes. 2 Red Bell Peppers take seeds out 1 Lemon 1 Cucumber

Good for the Eyes Juice Carrots have a longstanding reputation of keeping your eyes healthy, and in fact, their very high levels of beta carotene, which the liver converts to vitamin A, can improve your night vision. A single serving of carrots contains several times the daily recommended amount of vitamin A. Oranges have long been admired as an excellent source of vitamin C, which helps keep the immune system healthy, but it has other nutritional benefits as well. It is a good source of soluble fiber— pectin— that helps to lower cholesterol and thereby promotes heart health. It also contains a number of antioxidants, including the flavonoids hesperidin, which is being studied for possibly reducing cholesterol and blood pressure, and naringenin, which may have antimicrobial qualities. Oranges are a good source of alpha and beta carotene, which convert to vitamin A in the body and keep the vision healthy, and lutein and zeaxanthin, which help to reduce the risk of cataracts and macular degeneration. 5 carrots 3 oranges

Alkalized Turnip Green Juice GREENS: alkalizes the body helps prevention and healing of disease LIME: helps prevent kidney stones cleanses liver CELERY: natural sodium, high in vitamin B, lowers blood pressure relaxing blood vessels around arteries, alkalize the body PARSLEY: blood cleanser rids body of stored waste CUCUMBERS: relieves acid reflux LEMON: cleanses liver JALAPEÑO: high in vitamin C fight cancer lowers blood pressure fights inflammation burns fat lose weight and protects the heart. 1 head of Turnip collards A Bunch parsley 1 Lime 1 lemon 1 jalapeño 4 stalks celery 2 cucumbers

Orange Basil Juice CILANTRO: helps draw heavy metals out of body great cleanser protects heart tissues and mood balance ORANGE: for vitamin C and lowers blood pressure and cholesterol, KALE: rich in calcium, iron and important mineral for red blood cells and chlorophyll, and BASIL: for clear skin reduce stress. Originally from Kristen of Fully Raw just adjusted Spinach for Kale. Bunch Cilantro Head of Kale 4-5 Basil leaves 8-9 Oranges Makes 4 cups.

Pre Workout or Spartacus Juice Great pre work out juice to help reduce inflammation and stiffness while giving you that extra energy you need. Drew Canole 1 Orange 1/4 grapefruit 1 Lemon.

Post Workout Juice Tired Muscles? This may be the juice for you. Thanks Drew Canole 4 Celery Stalks 1 Lemon 1 thumb ginger 2 apples and Â˝ cucumber