!
smooth & juicy
::
THE TOP 5 ReCIpES
::
!1
Copyright © 2014, Lisa Mattes. All rights reserved. No part of this publication shall be reproduced in any form or by any means, electronic, mechanical, photocopying, or otherwise without prior written permission from the publisher. For information on excerpting, reprinting or licensing portions of this book, contact lisa@rohtopia.com. Published by Lisa Mattes and ROHTOPIA www.ROHTOPIA.com Cover and book design: Lisa Mattes Although every precaution has been taken in the preparation of this book, the publisher and author assume no responsibility for errors or omissions. Nor is any liability assumed for damages resulting from the use of the information contained herein. This book is not intended as medical advice. Each person and situation is unique, and the publisher urges the reader to check with a qualified health professional before using any suggestions or procedures in this publication Smooth & Juicy / Lisa Mattes smooth & juicy
::
THE TOP 5 ReCIpES
::
!2
GREEN SMOOTHIE :: YUMMIEST EVER! “My empty-fridge- emergency-smoothie: I use chopped up frozen mango & pineapple, and leftover lemon juice & smoothies which I store frozen in ice cube tray.”
! ! ! ! Ingredients : ! 2!cups of pineapple 1!mango ! 2 cups fresh baby ! spinach !! 1 cup of water ! 1!lemon, juiced !
Preparation:
Blend, enjoy.
This smoothie is truly yummy, and tastes as fantastic as it sounds - try it!
ILOVEMYLIFEMYLIFEISAWESOMEIAMSOGRATEFULFORMYLIFEIAMSUCCESSFULIAMABUNDANTIAMHAP READY FOR MORE? Click here for the complete copy of Smooth & Juicy! PYIAMHEALTHYIAMWEALTHYIAMLOVEDIAMWORTHYIAMAWESOMEIAMLOVEIAMPEACEIAMFREEDOMIA You will receive all my recipes for smoothies, juices & cocktails MTRUEIAMREALIAMAUTHENTICIAMSUPERBEIEXCELIACHIEVEIPERSEVEREILOVEMYSELFITRULYDOLOVE to look great and feel good MYSELFILOVEMYBODYILOVEMYTHOUGHTSIAMLIGHTIAMLOVEIAMHAPPINESSIAMTRUETOMYSELFYEAH smooth & juicy
::
THE TOP 5 ReCIpES
::
!3
SUPER SHAKE :: BLUEBERRY MORNING
! ! ! ! Ingredients: Preparation: ! 3/4 Blend until smooth. ! cup almond milk ! cup blueberries 1/2 ! !1 Portion rohveganes The blueberries can be !Proteinpulver frozen as well. Frozen berries !1/2 TL Chiasamen actually often have more ! !! nutrients than the ones from !! the shelf as they are frozen !Turn it Green right after being harvested. !1 Tasse Blattspinat macht aus diesem Rezept !einen grünen Smoothie.
“So tasty! This shake is crammed with antioxidants and essential fatty acids.”
:
smooth & juicy
::
THE TOP 5 ReCIpES
::
!4
! ! ! 

SEEN ENOUGH?
ILOVEMYLIFEMYLIFEISAWESOMEIAMSOGRATEFULFORMYLIFEIAMSUCCESSFULIAMABUNDANTIAMHAP PYIAMHEALTHYIAMWEALTHYIAMLOVEDIAMWORTHYIAMAWESOMEIAMLOVEIAMPEACEIAMFREEDOMIA Ready for the whole book? MTRUEIAMREALIAMAUTHENTICIAMSUPERBEIEXCELIACHIEVEIPERSEVEREILOVEMYSELFITRULYDOLOVE MYSELFILOVEMYBODYILOVEMYTHOUGHTSIAMLIGHTIAMLOVEIAMHAPPINESSIAMTRUETOMYSELFYEAH
CLICK HERE!
smooth & juicy
::
Die 5 besten Rezepte
::
!5
! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !
DESSERT SMOOTHIE :: not/MILK SHAKE
! ! Ingredients: Preparation: ! ! Chop the banana. 1 cup cashews, soaked, ! rinsed ! Püriere alle Ingredients, 1 banana, frozen ! Blend all ingredients. 2 dates ! Sip, enjoy! cinnamon ! optional: Masala spices ! 1.5 cups water ! !! ! 2nd version!(pictured): CHOC-MILK-SHAKE:
Enjoy as dessert or for breakfast. This shake is so delicious and nutritious, it will satisfy you for hours ..
Blend 1 TSP raw cacao powder, nibs or some melted raw chocolate into your shake.
!
What. a. delight!
smooth & juicy
::
THE TOP 5 ReCIpES
::
!6
GREEN JUICE :: PURE GREEN
! ! ! ! ! ! ! ! ! ! ! ! !
“If you want to add some sweetness to this green juice bomb, add 1-2 apples, e.g. Granny Smith.”
Ingredients:
!
Turn it Green:
1 Tasse Blattspinat macht aus diesem Rezept einen grünen Smoothie. IEATHEALTHYANDILOVEHE
! ALTHYFOODSILOVESMOO ll a t THIESROHTOPIAISTHEBEST an w WEBSITEINTHEWORLDIAM Yo u ecipes? SUPERAWESOMEIAMFANT er th ASTICIAMSOWONDERFULI CANONLYBECOMEMOREW ONDERFULILOVEMYSELF
K C I CL E! R E H
Preparation:
1 bunch of celery 2-3 large cucumbers 1 bunch of parsley 250 g fresh baby spinach 1 head romaine lettuce 1 bunch kale or other green
! !
Alternate juicing the leafy greens and the other ingredients to avoid blocking your juicer. If you do not have a juicer, blend the ingredients and strain the mixture through a nut milk bag.
smooth & juicy
::
THE TOP 5 ReCIpES
::
!7
COCKTAIL :: NUT NOG “Egg Nog plant baed a phenomenal idea!”
! ! : Ingredients ! ! 1.5 cups almonds, soaked, rinsed ! 4 large! dates, soaked ! date soaking water 3.5 cups ! 1 vanilla pod ! 1 tsp gingerbread spice OR ! 1/4 tsp! of nutmeg & cloves each plus 1/2 tsp !! cinnamon optional: jelly of a young coconut ! FRAGEN?
IEATHEALTHYANDILOVEHE ! ALTHYFOODSILOVESMOOT Yo u w ant al HIESROHTOPIAISTHEBEST l the rec WEBSITEINTHEWORLDIAM ipes? SUPERAWESOMEIAMFANT ASTICIAMSOWONDERFULI CANONLYBECOMEMOREW ONDERFULILOVEMYSELF
Preparation:
Blend almonds with water, strain through a nut milk bag. Pour back into blender, and blend with
CLICK HERE!
remaining ingredients. Chill until serving.
smooth & juicy
::
THE TOP 5 ReCIpES
::
!8
QUESTIONS? Here are the answers! What is the shelf life of these recipes? You can keep smoothies in a mason jar and refrigerated for up to 48 hours. Säfte kannst Du gekühlt bis zu 24 Stunden aufbewahren. Juices can be stored for up to 24 hours. Make sure to expose the smoothie or juice to as little air as possible. A good trick for that is to fill your jar right to the top, cover it with cling wrap and close it tight with a lid. This minimizes oxidation.
! ! ! ! ! can I get all the ingredients? Where ! ingredients will be available in your local supermarket or health food store. Most ! Some superfoods might only be available online; for those I recommend www.raw-living.eu when in Europe or www.iherb.com internationally. ! !! What blender do I need? ! You can use any blender, even an immersion blender stick will do the job. For green smoothies, I do recommend a high speed blender to ensure ! total smoothness without any leafy particles. With a less powerful blender, you might end up with a rather chunky smoothie which might not taste ! as great - and we certainly do not want that effect, right? It would not really be the smoothie’s fault, but the blender - people have mixed this one ! up before though. And finally, the cells of chlorophyll will only be broken at speeds of 30.000 rpm. Most cheap blenders won’t be able to do that. ! High speed blenders are available by many companies. Mine is by Vitamix and I still love it like on the first day! ! !! The! juice recipe states that I can make juice without a juicer - how does that work? You! can make juice with a blender by blending the ingredients with a bit of water and then straining them through a nut milk bag. Here is a demo on how this looks like: VIDEO. ! ILOVEMYLIFEMYLIFEISAWESOMEIAMSOGRATEFULFORMYLIFEIAMSUCCESSFULIAMABUNDANTIAMHAP READY FOR MORE? PYIAMHEALTHYIAMWEALTHYIAMLOVEDIAMWORTHYIAMAWESOMEIAMLOVEIAMPEACEIAMFREEDOMIA ! Click here for the complete copy of Smooth & Juicy! You will receive all my recipes for smoothies, juices & cocktails MTRUEIAMREALIAMAUTHENTICIAMSUPERBEIEXCELIACHIEVEIPERSEVEREILOVEMYSELFITRULYDOLOVE ! to look great and feel good. MYSELFILOVEMYBODYILOVEMYTHOUGHTSIAMLIGHTIAMLOVEIAMHAPPINESSIAMTRUETOMYSELFYEAH smooth & juicy
::
THE TOP 5 ReCIpES
::
!9
QUESTIONS & Answers
Why GREEN smoothies? The color alone is already scary! Funny, how people react towards green foods - personally, I find brown to be less attractive, and if you have ever attempted to take a nice picture of Chocolate Mousse, you will know what I am talking about :)
! ! ! ! ! ! smoothies can contain all essential amino acids, phyto nutrients and precious chlorophyll. Chlorophyll helps building new blood cells, Green ! healing of wounds, improves your digestion and deodorizes. Kind of like Febreze for your body. Yup, chlorophyll reduces / prevents supports ! breath and body odour. And finally, chlorophyll aids your body in detoxing cancer-promoting substances and promotes the regeneration of bad radiation ! damage (e.g. from X-rays or frequent fliers, whether as a passenger or staff). !! And what about the Super Shakes? ! Supershakes are super, because they contain “superfoods”. The Oxford English Dictionary describes “superfood” as „A nutrient-rich food ! considered to be especially beneficial for health and well-being“. Other sources describe “superfoods” as an extremely nutrient rich food, ! densely ! packed with vitamins, minerals and phyto nutrients. ! and what superfoods are there? Alright ! Any fruit or vegetable could be called a superfood in itself, since they all are nutrient rich and most likely contain phyto nutrients which have not ! even been discovered, let alone been studied yet. This is also one of the reasons why vitamin pills can never replace fresh foods to 100%. In ! general, “superfoods” are dried foods as their nutrient density had been increased by dehydrating them - fruit like camu camu and lucuma, ! berries like goji or acai, algae like spirulina and chlorella, but also seeds like chia and hemp, which are both great sources for plant-based ! proteins.
But in all seriousness, green smoothies are a sensational way to get more nutrients into your body without ever having to try hard. And even if you are good at eating your daily portion of greens and veggies, green smoothies will give you an extra boost of power. I personally swear on them and that they make my skin tone better and improve my mood - hence the subtitle of the book: smooth & juicy: to look good and feel great!
! ILOVEMYLIFEMYLIFEISAWESOMEIAMSOGRATEFULFORMYLIFEIAMSUCCESSFULIAMABUNDANTIAMHAPP ! READY FOR MORE? YIAMHEALTHYIAMWEALTHYIAMLOVEDIAMWORTHYIAMAWESOMEIAMLOVEIAMPEACEIAMFREEDOMIAM ! Click here for the complete copy of Smooth & Juicy! You will receive all my recipes for smoothies, juices & cocktails TRUEIAMREALIAMAUTHENTICIAMSUPERBEIEXCELIACHIEVEIPERSEVEREILOVEMYSELFITRULYDOLOVEMYS ! to look great and feel good. ELFILOVEMYBODYILOVEMYTHOUGHTSIAMLIGHTIAMLOVEIAMHAPPINESSIAMTRUETOMYSELFYEAH smooth & juicy
::
THE TOP 5 ReCIpES
::
1 ! 0
QUESTIONS & Answers
What is better, smoothie of juice?
The difference between smoothies and juices is that smoothies still contain fiber - all the pulp that is leftover when juicing. These fibers are great for your digestive system and clean you from the inside. The benefit of juicing is that your body can absorb them faster and more easily - great when doing a fast or during sickness, when you want to “burden” your body as little as possible so it can focus on releasing old waste & healing. It therefore simply depends on how your body is feeling right now, and what you are intending to do / or what you feel like. Sometimes you just feel like creamy richness, on other days you’d rather have simple and juicy.
! ! ! ! Why is there no calorie info anywhere? ! counting calories for years, I concluded that it is much, much more important to count your nutrients. The more nutrient dense, the better. After ! Interestingly enough, those foods are never the typical fattening foods. Just keep in mind that these recipes are not really drinks, but rather ! “liquid food” - do not chug down a dessert smoothie while also having a big piece of cake, that would simply be too much. Though, with these ! you might not even care about that cake anymore :) Finally, by focusing on all that you CAN eat, what is good for you, you will not feel recipes, like!depriving or punishing yourself or like being on a diet ever again - and that is just wonderful! !! Are! the recipes kids-friendly? Yes. ! Just leave out the alcohol for the cocktail recipes. !! Are! the recipes suitable for diabetics? Yes, especially the green smoothies! You will take in more minerals through the leafy greens which increases your body’s ability to produce ! insulin. And this will eventually improve your blood sugar levels. To make these recipes even safer, have your smoothie as an afternoon pick/me ! up instead of breakfast on an empty stomach, and reduce the amount of fruit to “for flavour only” such as 1/2 banana or mango per 2 cups of ! smoothie, or use 1 cup of low glycemic fruit such as blueberries per 2 cups of smoothie. Adding a teaspoon of oil, such as hemp seed, coconut or ! flax or also ground flax seeds will slow down the release of the fruit sugar into your bloodstream. ! !! Are the recipes vegan? Yes. Some offer honey as an option for sweetness, you can always use apple juice, dates or stevia as well.
!
LOVEMYLIFEMYLIFEISAWESOMEIAMSOGRATEFULFORMYLIFEIAMSUCCESSFULIAMABUNDANTIAMHAPPYIA ! READY FOR MORE? ! MHEALTHYIAMWEALTHYIAMLOVEDIAMWORTHYIAMAWESOMEIAMLOVEIAMPEACEIAMFREEDOMIAMTRUE Click here for the complete copy of Smooth & Juicy! You will receive all my recipes for smoothies, juices & cocktails AMREALIAMAUTHENTICIAMSUPERBEIEXCELIACHIEVEIPERSEVEREILOVEMYSELFITRULYDOLOVEMYSELFILOV to look great and feel good. MYBODYILOVEMYTHOUGHTSIAMLIGHTIAMLOVEIAMHAPPINESSIAMTRUETOMYSELFYEAH smooth & juicy
::
THE TOP 5 ReCIpES
::
!11