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Nutrition-Packed Smoothies, Green Drinks,
and Other Satisfying Raw Beverages to Boost Your Well-Being
Raw
ENERGY IN A GLASS STEPHANIE TOURLES
AUTHOR OF RAW ENERGY & ORGANIC BODY CARE RECIPES
This is a sampling of pages from
Raw Energy in a Glass Edited by Margaret Sutherland Art direction and book design by Jessica Armstrong Text production by Liseann Karandisecky Indexed by Christine R. Lindemer, Boston Road Communications Photography by © Francine Zaslow/www.francinezaslow.com, except Debra Bell, author’s photograph, back cover; and Mars Vilaubi, page 98. © 2014 by Stephanie Tourles All rights reserved. No part of this book may be reproduced without written permission from the publisher, except by a reviewer who may quote brief passages or reproduce illustrations in a review with appropriate credits; nor may any part of this book be reproduced, stored in a retrieval system, or transmitted in any form or by any means — electronic, mechanical, photocopying, recording, or other — without written permission from the publisher. The information in this book is true and complete to the best of our knowledge. All recommendations are made without guarantee on the part of the author or Storey Publishing. The author and publisher disclaim any liability in connection with the use of this information. Storey books are available for special premium and promotional uses and for customized editions. For further information, please call 1-800-793-9396. Storey Publishing 210 MASS MoCA Way North Adams, MA 01247 www.storey.com
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Storey Publishing
Contents Preface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Part One
THE BASICS
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
1. Liquid Is Vital to Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 2. What Exactly Is Raw, Live Food? . . . . . . . . . . . . . . . . . . . . . . 32 3. Superfood Dictionary: Ingredients, Equipment & Raw Beverage Prep Techniques . . . . . . . . . . . . . . . . 42
Part Two
THE RECIPES
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105
4. Nut & Seed Milks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106 5. Green Smoothies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118 6. Longevity Elixirs: Smoothies, Shakes & Slushies for Delicious Rejuvenation . . . . . . . . . . . . . . . . . . . . . . . 144
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7. Vegan Yogurt Drinks: Digestive Health in a Glass . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 162
8. Protein-Powered Smoothies & Shakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 180 9. Blended Salads . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
200
10. Thick & Frosty Shakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 210 11. Raw Shots: A Quick Blast of Energy . . . . . . . . . . . . . . . . . . . . . .
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12. Fruity, Frothy & Frosty Frappes . . . . . . . . . . . . . . . . . . . . . . . . 238 13. Mocktails . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 259 Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Recommended Reading . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Part One
THE BASICS
WHAT EXACTLY IS RAW, LIVE FOOD?
Five Food Categories and the Energy They Give I’ve categorized these food groupings according to their degree of life force or their ability to enhance energy, revitalize, rejuvenate, promote health, slow the aging process, and prevent illness. They are ranked from the most alive, regenerating, and enzyme-rich down to the least beneficial, dead, health-destroying foods. The more foods that you choose from the first three categories — and the more organic in origin — the better you’ll look, perform, and feel.
CATEGORY 1.
Homegrown nut, bean, grain, and seed sprouts; baby
greens and grasses; young vegetables and herbs; and sugar-ripe fruits and berries that are just picked and preferably eaten within hours of harvesting. They are alkaline-producing, high in enzymes, and packed with abundant nutrients. They take little energy to digest and assimilate.
CATEGORY 2. Fresh, raw, ripe fruits and vegetables, herbs, and young greens, preferably from a local farmers’ market or farmstand, have a bit less enzyme action and life force due to not being “just picked,” but are still alkaline-producing, easy to digest, and loaded with valuable nutrients.
CATEGORY 3.
Dried fruits, vegetables, herbs,
cocoa, carob, and greens such as dried spirulina, chlorella, alfalfa grass, barley grass, and wheatgrass have a moderate enzyme content (depending on the degree of freshness), range from alkaline to mildly acidic in nature,
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drated prior to consumption, they are a bit harder to digest because their living water has been evaporated. Raw, unsoaked, ungerminated nuts, seeds, nut and seed butters, and fresh-pressed oils, such as extra-virgin olive and unrefined coconut, also belong in this category, as do frozen fruits and vegetables.
CATEGORY 4. This grouping of foods sustains many a life and is consid-
WHAT EXACTLY IS RAW, LIVE FOOD? 
and offer plenty of beneficial nutrients. Unless rehy-
ered quite healthful by most people and major health organizations. It primarily consists of cooked organic and nonorganic, unprocessed, and unrefined fruits, vegetables, greens, nuts, seeds, beans, and grains; local seafood; organic, grass-fed meats; free-range poultry and their eggs; and raw, organic dairy from grass-fed cows, goats, or sheep. These foods are predominantly acid-producing, have minimal, if any, enzyme content except for what’s contained in the raw milk, are generally dehydrating to the body, and are more difficult to digest.
CATEGORY 5. Highly processed commercial foods, full of artificial additives, preservatives, herbicides, pesticides, steroids, hormones, or antibiotics, or all of the above. These foods will set your biological clock on fast-forward, prematurely aging your body from the inside out, depleting your energy and immune system, and rapidly catapulting you toward chronic disease. They've often been genetically modified, irradiated, microwaved, cooked at high temperatures, pasteurized, and overly salted, sweetened, and/or bleached. They can be purchased from the many purveyors of fast foods, vending machines, convenience stores, and just about every supermarket. If you value life and love yourself at all, totally avoid this category.
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138 窶エREEN SMOOTHIES
GREEN SMOOTHIES
Green Protein Power #1 Pale green, thick, and creamy, with nary a taste of spinach — only the tangy kick of fresh pineapple and citrus reigns supreme. Jam-packed with nutrients that deliver a punch of energizing power, this potent green smoothie is the ultimate breakfast beverage for children who won’t eat their greens but need hours of nourishing, tasty fortification. This smoothie should be drunk right away and not stored in the refrigerator or a thermos for later consumption, as the chia seeds will begin to swell and the texture of the drink will become slippery or gel-like.
Juice of 3 oranges, tangerines, or tangelos
3 cups baby spinach leaves, packed
2 cups very ripe, fresh pineapple, cut into small pieces
½ cup raw cashews
1 tablespoon chia seeds, whole
1 tablespoon flaxseed oil, unfiltered preferred
Pinch of sea salt
1 Place the orange juice, spinach, pineapple, cashews, chia seeds, flaxseed oil, and salt in a blender and blend on high until the spinach leaves, pineapple, and cashews are completely liquefied, about 30 seconds. 2 Pour into glasses and serve immediately. For a festive look, garnish with a fresh pineapple wedge. This blend is high in natural sugars and fiber, so sip slowly — no gulping. Please “chew” each sip, mixing well with your saliva so that it digests with ease.
Yield: 2 servings
A good source of: blood-building iron and chlorophyll, bountiful antioxidants, bromelain, vitamins B, C, and K, potassium, phosphorus, calcium, magnesium, manganese, copper, selenium, other trace minerals, protein, complex carbohydrates, omega-3 fatty acids, natural sugars, and fiber 142
PROTEIN-POWERED SMOOTHIES & SHAKES
Mellow Yellow Protein Shake “They call me mellow yellow,” sang Donovan in his popular 1966 song, and that’s exactly how you’ll feel after drinking this rich and filling shake. Loaded with mood-mellowing B vitamins, calming minerals such as magnesium and calcium, and plenty of protein, fat, and complex carbohydrates, it will make you energized, but with a tranquil, unruffled demeanor and the ability to handle anything life throws at you. This is the perfect raw shake for those with a stress-filled life.
1½ cups purified water
1 cup fresh or frozen mango, pitted, cut into chunks
2 medium or 3 small frozen bananas, cut into 1-inch chunks
¼ cup raw hulled hemp seeds
2 tablespoons raw almond butter
1 tablespoon raw honey, raw agave nectar, or maple syrup
1 teaspoon natural vanilla flavoring
Pinch of sea salt
1 Put the water, mango, bananas, hemp seeds, almond butter, honey, vanilla, and salt in a blender and blend on high until very smooth and silky, 60 to 90 seconds. 2 Pour into glasses or insulated mugs. This shake is rich in fiber, fat, and natural sugars, so be sure to “chew” each sip, mixing well with your saliva so that it digests with ease.
Yield: 2 servings
A good source of: antioxidants, potent enzymes, vitamins B, C, E, and K, potassium, phosphorous, calcium, magnesium, manganese, iron, zinc, sulfur, silicon, copper, other trace minerals, lecithin, tryptophan, healthy fats including omega-3 and gamma-linolenic acid (GLA), protein, complex carbohydrates, natural sugars, and fiber Blueberry Blast-Off Protein Shake (page 199) and Mellow Yellow Protein Shake (this page)
OPPOSITE, FROM LEFT TO RIGHT:
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PROTEIN-POWERED SMOOTHIES & SHAKES
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MOCKTAILS
W
hat the heck are “mocktails”? They’re fashionable, alcohol-free, healthful versions of your favorite cocktails. Mocktails are perfect for social celebrations, intimate gatherings, or anytime you want a light, refreshing raw drink.
Stimulating to the senses, a colorful feast for the eyes, and tantalizing to the taste buds, mocktails are not just for teetotalers or health nuts, but can be enjoyed by all, including children. They improve your health and vitality and keep you looking and feeling your best no matter how many you drink. Can’t say that about a vodka tonic, can you? Bursting with raw ingredients that contain vitamins, minerals, simple carbohydrates, and a whole range of therapeutic phytonutrients, these mocktail recipes are absolutely delicious drinks with which to toast your good health. Cheers! If you’d like to turn up the volume a bit, many of these recipes may be pleasantly enhanced by the addition of organic white wine or bubbly, organic champagne, or perhaps a splash of quality dark rum, brandy, or organic vodka. PREVIOUS SPREAD, FROM LEFT TO RIGHT: Ginger-Lime Mocktini (page 275), Hibiscus Lemonade Cooler (page 261), and Pomegranate Sunrise Swirl (page 262)
Salty Dog Mocktail (page 269)
THIS PAGE:
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 MOCKTAILS
Pomegranate Sunrise Swirl Simple to make and elegant to serve, this luscious, fruity drink is a gorgeous infusion of vibrant golden orange juice with swirls of astringent, sweet-tart, blood-red pomegranate juice throughout. It offers an explosion of vitamin C and polyphenol antioxidants, both of which are beneficial for the prevention of heart disease and cancer. This mocktail makes a perfect, festive party drink during the winter holidays when citrus and pomegranates are at their plump, juicy best.
Juice of 3 medium oranges, tangerines, or tangelos Juice of 3 medium pomegranates
2 cups ice, cubed or crushed
Orange slices or mint sprigs, for garnish (optional)
1 You’ll need two beautiful chilled tumblers or wine glasses. Add 1 cup of ice to each glass, followed by half of the orange juice. Then ever-so-slowly pour half of the pomegranate juice into each glass. The pomegranate juice will tend to settle to the bottom with gorgeous red swirls remaining along the sides. 2 Garnish glasses with orange slices or sprigs of fresh mint, if desired.
Yield: 2 servings
A good source of: antioxidants, vitamins C and K, folic acid, potassium, and natural sugars
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