Your Guide to Juicing

and Smoothies for

Your Health

Juicing and Smoothies

©greenandcleanmom.org

Let’s Get Healthier

Most of us don’t have the energy or

the time to prepare healthful meals

that combine a variety of fruits and

veggies, vital to our health.

But there is a great solutions:

juicing and smoothies.

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What’s the Difference?

Juicing is the process of

extracting the juice or liquid

from fruits and vegetables,

often with the use of an electric

juicer.

Smoothies are made in a

blender. All of the pulp and fiber

is contained in your beverage.

Both give you opportunities for

amazing nutritional benefits. ©greenandcleanmom.org

Why Do It?

• RDA of fruits and vegetables.

• More energy

• Stronger immune system

• More fiber

• Detoxification

• Weight loss

• Other benefits include

improved skin, hair, sleep and more.

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Adding Smoothies to Your Routine

• Healthy breakfast option

• Freeze a smoothie the night before and

defrost for lunch

• As a snack to avoid the sugar and card-

loaded alternatives

• Before or after a workout

• When you just have to have an after

dinner snack

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Tools You Need

• Blender

• Juicer

• Sharp knife

• Colander

• Peeler

• Optional travel cups

• Recipes

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Supermarket Smoothie List

The foundation for any smoothie is generally a healthy amount of fruits

and vegetables.

However, for smoothies, you’ll also likely want some sort of base and

you may want to add protein powder too depending on your goals and

dietary requirements.

Let’s begin by taking a look at the base for many smoothie recipes,

milk…

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What Type of Milk?

• Cow or goat’s milk

• Soy milk

• Rice milk

• Coconut milk

• Nut milks

• Yogurt

• Juice

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Dark Leafy Greens

Dark leafy greens are

rich in vitamins and

minerals. Choose from

a variety including:

• Kale

• Spinach

• Dandelion greens

• Wheatgrass

• Nut milks

• Yogurt

• Juice ©greenandcleanmom.org

A Variety of Veggies

There are dozens of

different vegetables to

add to your juice and

smoothie lifestyle.

And because produce is

seasonal, you can focus

on buying the fruits and

vegetables that are in season and save money.

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Fruits and Berries Add Sweetness

While many vegetables

are quite sweet, fruit can

take your smoothie to the

next level. And if you’re

trying to break a sugar

habit, a little fruit can help

you make the transition to a low sugar diet.

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Extras and Add-Ons

Many people enjoy

smoothies as part of a

post workout meal, meal

replacement, or as a

healthy breakfast. If you

plan to use smoothies

this way you may want to

consider some add-ons

like protein powder,

ginger, nut butters, cacao powder and more.

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Tip: Stock Up

Stock up on the produce

you need to make your

creations at a moment’s

notice. You can freeze

most fruits or buy frozen.

You can also blend your

vegetables and pour

them into ice cube trays and use them as needed.

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Tip: Variety

Variety is the spice of life

and consuming a variety

of fruits and vegetables is

the healthiest approach.

Take advantage of what’s

in season and enjoy

delicious juices and smoothies year round.

©greenandcleanmom.org

Need More Health Tips?

For recipes, ideas

and great blog posts

on smoothies visit:

http://ow.ly/Jp40O

©greenandcleanmom.org