135423813 primal smoothies

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Table of Contents

Introduction........................................................................................................................................ 6Disclaimer............................................................................................................................................ 6

Who Is Primal Toad?...........................................................................................................................6Toadally Primal Smoothies Website..................................................................................................6What Makes a Recipe Low Carb?...................................................................................................... 7What Is A Toadally Primal Smoothie?.............................................................................................. 7The Hamilton Beach Personal Blender..............................................................................................7A Word on Raw Eggs.......................................................................................................................... 8Recipe Layout......................................................................................................................................8Where to Buy Smoothie Ingredients................................................................................................ 9Sponsors.............................................................................................................................................. 11Coconut Meat..................................................................................................................................... 12

Creamy Coconut Macacado.......................................................................................................... 13Pumpkin Banana Bread................................................................................................................ 14Coconut Egg Nog.......................................................................................................................... 15

Cocodamia Nut Blueberry............................................................................................................ 16Virgin Pina Colada......................................................................................................................... 17Blueberry Coconut Ice Cream.......................................................................................................18Coconut Almond........................................................................................................................... 19Coconut Your Gut......................................................................................................................... 20Vanilla Ginger Blackberry Coconut..............................................................................................21Coconut Papaya.............................................................................................................................22Coconut Lime Pumpkin................................................................................................................ 23Ginger Coconut Pumpkin.............................................................................................................24Chocolate Banana Pistachio Coconut Milk.................................................................................25Papaya Sherbet............................................................................................................................. 26Coconana Cantaloupe Surprise.................................................................................................... 27Creamy Cinnamon Coconut.........................................................................................................28

Mint Coconut Pear........................................................................................................................29Efortless Cinnamon.....................................................................................................................30Coconut Cream Pie........................................................................................................................ 31

Coconut Water...................................................................................................................................32Electric Coconut............................................................................................................................ 33Creamy Coconut Water................................................................................................................ 34Almond Banana Coconut............................................................................................................. 35

Reresh............................................................................................................................................... 36Lemon Lime Cucumber.................................................................................................................37Cucumber Lime............................................................................................................................. 38Strawberry Cucumber Slushy.......................................................................................................39Strawberry Pistachio.................................................................................................................... 40Apple Cider.....................................................................................................................................41Frothy Cucumber..........................................................................................................................42Cucumber Strawberry Kiwi.......................................................................................................... 43

Cofee.................................................................................................................................................44Banana Cappuccino...................................................................................................................... 45Vanilla Almond Cappuccino.........................................................................................................46Pistachio Coconut Cappuccino.....................................................................................................47Peppermint Mocha...................................................................................................................... 48Sweet N Sour Latte...................................................................................................................... 49

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Banana Yogurt Latte.................................................................................................................... 50Pumpkin Pecan Cofee.................................................................................................................. 51Buttery Cofee............................................................................................................................... 52Creamy Coconut Macadamia Cofee........................................................................................... 53Chocolate Vanilla Cofee.............................................................................................................. 54Sweet Cream Cofee...................................................................................................................... 55Chocolate Cardamom Cofee....................................................................................................... 56Blueberry Coconut Cofee............................................................................................................ 57Pineapple Cofee........................................................................................................................... 58Creamy Orange Cofee................................................................................................................. 59Vanilla Almond Cucumber Cofee...............................................................................................60Creamy Cloved Cofee...................................................................................................................61Buttery Ginger Cofee.................................................................................................................. 62Macadamia Lime Cofee...............................................................................................................63Pumpkin Pie Cofee...................................................................................................................... 64Cinnamon Cofee.......................................................................................................................... 65Strawberry Cofee.........................................................................................................................66Vanilla Blackberry Cofee............................................................................................................. 67Nutmeg Cofee Breakast............................................................................................................ 68

Kombucha..........................................................................................................................................69

Kombucha Cofee......................................................................................................................... 70Ginger Kombucha..........................................................................................................................71Sweet Ginger Kombucha..............................................................................................................72Coconut Kombucha.......................................................................................................................73Cranberry Coconut Kombucha.....................................................................................................74Pineapple Banana Kombucha...................................................................................................... 75Sweet Sea Kombucha................................................................................................................... 76Strawberry Ginger.........................................................................................................................77Kiwi Pumpkin Kombucha............................................................................................................ 78Citrus Ginger Coconut.................................................................................................................. 79

Egg Me...............................................................................................................................................80Cinnamon Banana Coconut Breakast........................................................................................ 81Ginger Macadamia Yogurt...........................................................................................................82

Fat Bomb....................................................................................................................................... 83Buttery Cinnamon Pumpkin........................................................................................................84Sweet Berryana.............................................................................................................................85Rosy Hawaiian..............................................................................................................................86Cinnamon Power.......................................................................................................................... 87Nourishing Low Carb Graperuit................................................................................................ 88Nourishing Apple Banana........................................................................................................... 89Nourishing Cinnamon Chestnut.................................................................................................90Creamy Banana Egg......................................................................................................................91Cinnamon Almond Butter............................................................................................................92Blueberry Chestnut Coconut....................................................................................................... 93Mango Coconut Kombucha.........................................................................................................94Nourishing Cantaloupe................................................................................................................ 95Nourishing Coconut..................................................................................................................... 96

Pumpkin............................................................................................................................................. 97Pumpkin Pie..................................................................................................................................98Pumpkin Strawberry Coconut..................................................................................................... 99Blueberry Pumpkin.....................................................................................................................100Apple Cinnamon Pumpkin..........................................................................................................101Cranberry Pumpkin..................................................................................................................... 102Almond Pumpkin........................................................................................................................ 103

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Nutmeg Pumpkin Almond........................................................................................................ 104Sour Pumpkin.............................................................................................................................. 105Chestnut Pumpkin...................................................................................................................... 106Jamaican Pumpkin...................................................................................................................... 107Kombucha Pumpkin Spice......................................................................................................... 108

Chocolate......................................................................................................................................... 109Chocolate Avochio...................................................................................................................... 110Chocolate Kombucha Fuel...........................................................................................................111Chocolate Vanilla Strawberry......................................................................................................112Chocolate Cinnamon Malt.......................................................................................................... 113Chocolate Coconut Bubbles........................................................................................................114Chocolate Cream.......................................................................................................................... 115Chocolate Macadamia Pumpkin.................................................................................................116Chocolate Vanilla Coconut.......................................................................................................... 117Chocolate Cocodamia.................................................................................................................. 118Creamy Chocochia....................................................................................................................... 119Chocolate Vanilla Pumpkin Coconut......................................................................................... 120Chocolate Lime Macadamia........................................................................................................121Creamy Chocolate Cashew......................................................................................................... 122Super Rich Chocolate Coconut................................................................................................... 123

Chocolate Almond Pumpkin...................................................................................................... 124Bitter Sweet Chocolate Almond.................................................................................................125Bitter Sweet Chocolate Mint Coconut...................................................................................... 126Chocolate Coconut Oil Fuel........................................................................................................ 127

Green................................................................................................................................................ 128Lemon Banana............................................................................................................................ 129Lemon Basil................................................................................................................................. 130Green Power.................................................................................................................................131Rereshing Cucumber Juice........................................................................................................ 132Super Nutritional Powerhouse.................................................................................................. 133Perectly Sweet Green Kombucha............................................................................................. 134Mint N Kale..................................................................................................................................135Sweet Spinach............................................................................................................................. 136

Sweet Kale....................................................................................................................................137Swiss Mint....................................................................................................................................138Simple Green Carrot....................................................................................................................139Green Banana............................................................................................................................. 140Sweet Green Pumpkin................................................................................................................. 141Strawberry Banana Twist........................................................................................................... 142Blueberry Spinach....................................................................................................................... 143Blueberry Vanilla Fuel................................................................................................................ 144

Avocado............................................................................................................................................ 145Creamy Raspberry.......................................................................................................................146Creamy Pineapple........................................................................................................................ 147Almond Avocado........................................................................................................................ 148Apple Cinnamon Butter............................................................................................................. 149Papaya Avocado Coconut........................................................................................................... 150Almond Papaya............................................................................................................................ 151The Fatty Vegan........................................................................................................................... 152Carrocado..................................................................................................................................... 153Vanilla Macadamia Fuel............................................................................................................. 154

Wine.................................................................................................................................................. 155Blueberry Banana Sangria..........................................................................................................156

Fruity.................................................................................................................................................157

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Watermelon Strawberry Banana............................................................................................... 158Tropical Trio................................................................................................................................. 159

Veggie...............................................................................................................................................160Creamy Cinnamon Squash.......................................................................................................... 161Cucado Lime Veggie.................................................................................................................... 162Banana Radish............................................................................................................................. 163

Odds & Ends.....................................................................................................................................164Creamy Vanilla Milk.................................................................................................................... 165Sour Apricot................................................................................................................................ 166Ginger Almond Banana Yogurt..................................................................................................167Tropical Protein Boost................................................................................................................ 168Cinnamon Vanilla Fuel............................................................................................................... 169Vanilla Macadamia Kombucha.................................................................................................. 170Bluestachio Almond.................................................................................................................... 171Cinnamon Almondamia.............................................................................................................. 172Almond Kiwi Banana...................................................................................................................173Strawberry Chestnut................................................................................................................... 174Creamy Maca............................................................................................................................... 175

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IntroductionFirst and oremost, thank you or purchasing Toadally Primal Smoothies.

This ebook contains dozens o primal/paleo smoothie recipes. Smoothies that nourish us.

Inside you will nd 150 diferent smoothie recipes. All recipes contain exact ingredient

measurements, a picture, nutritional inormation and comments/suggestions.

DisclaimerI am not a physician, doctor, nurse, nutritionist or anything else o the sort. I am a modernday caveman who is trying to inspire millions around the world to live a healthy, happy,vibrant liestyle. Please consult your health care proessional beore acting upon any adviceyou read inside this book.

Who Is Primal Toad?Primal Toad's real name is Todd Dosenberry. However, hepreers to be called Primal Toad or just Toad. On a side note, Iam not a an o writing in third person.

A ormer Nintendo Wii and American Eagle clothing eBaypower-seller, I currently blog at PrimalToad.com,PrimalSmoothies.com and WildeRootes.com (soon). To learn

more about my Primal journey, please visit PrimalToad.com. Iwent primal on April 5, 2010 and launched PrimalToad.com 3weeks later.

I have an enthusiastic passion or inspiring lives around theglobe. It puts a smile on my ace when someone tells me thatI have made a diference in their lie. In turn, this motivatesme to continue to do what I do.

I you have any questions, comments or concerns, please donot hesitate to contact me at [email protected].

Toadally Primal Smoothies WebsiteThis website is a work in progress. I strongly suggest your requent this website startingtoday. A membership portion is in the works and will be 100% ree or you. I'll be adding aorum in the near uture too.

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mailto:[email protected]


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I now update this ebook once every 2 to 4 months. However, I am constantly creating newsmoothies. I you want the new recipes that will be added to this ebook then you will want toengage within the membership portion o the website when it's ready. You will receive anemail when it's up and running.

What Makes a Recipe Low Carb?I the total carbohydrate count or a recipe is 33 grams or less then it will be labeled low carb.I it's 16 grams or less then it will be labeled very low carb.

I you want to know my reasoning then eel ree to email me at [email protected].

What Is A Toadally Primal Smoothie?Grains, legumes and dairy are not technically primal. However, we are not living in cavemantimes. You use a computer and rerigerator, right? Some recipes inside this book have wheyprotein powder, sour cream and/or yogurt. No smoothies contain legumes or grains outsideo chocolate.

In general, all recipes contain much less carbs in comparison to traditional smoothies. Theyare healthy and divine. The more I create, the more creative I become.

The Hamilton Beach Personal BlenderI create all the smoothie recipes inside this ebook with the Hamilton Beach personal blender.It is as simple as they come and does the job perectly. It chops my crushed ice, blends greensinto a liquid and has never ailed in over a years time.

The blender is small and perect or traveling. It has a 20 ounce capacity which is perect or apersonal smoothie. It is also incredibly easy to clean.

You can buy it on Amazon or only $17 or you can purchase their updated version that comeswith 2 lids and 2 blenders/cups or about $21. Go to Blender.PrimalToad.com to learn more.

I do not recommend any other blender at the moment. Save your money, manage your stressand make every single recipe in this book with the Hamilton Beach personal blender.

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A Word on Raw EggsA ew recipes inside this book include whole raw eggs. Others include just raw egg yolks. Iwould personally never eat a raw conventionally raised chicken egg. I do not trust the source.

It is oen said that pastured raised chicken eggs have ar more nutrition than conventionallyraised chicken eggs. Would you rather eat eggs rom hens who live a healthy, un, vibrant

liestyle like they are meant to? Or, would you preer to eat eggs rom hens who are stufedin cages living miserable liestyles?

People worry about salmonella ood poisoning. The concern is somewhat necessary i you eatraw conventional eggs. Living a healthy liestyle also decreases the chances o obtaining oodpoisoning. I you have a known risk o developing salmonella ood poisoning then you shouldconsult with your healthcare proessional about consuming raw eggs.

One potential problem with raw egg whites is the anti-nutrient that gets destroyed duringcooking. This anti-nutrient binds to biotin and prevents your body rom absorbing thisnutrient. I personally don't worry about eating a dozen or less whole raw eggs per month andI surely won't worry about consuming any amount o raw egg yolks.

Recipe LayoutThe layout or all recipes is the same. Each part is explained below.

Under the Title – Colored LabelsBeneath the title o each recipe are labels. The labels are as ollows:

LC: I a recipe has between 17 and 33 grams o carbohydrate or less then it is labeled “LowCarb” or LC or short.

VLC: I a recipe has 16 grams o carbohydrate or less then it is labeled “Very Low Carb” or VLCor short.

SD: I am a big an o Diane Sanlippo's 21 Day Sugar Detox program. I you are doing thisprogram and still want to enjoy smoothies then you can saely enjoy all recipes that arelabeled SD. The ones labeled “SD2” are approved or level one and two.

DF: Do you want to enjoy a dairy ree smoothie? Look or this label which is short or “DairyFree.” More than 100 recipes are dairy ree.

PR: Are you looking or more protein in your smoothie? When a recipe has 24 grams o protein or more then it will be labeled as “protein rich” or PR or short.

Under the Title – kCal & GLBeneath the title o each recipe is the calorie count (kCal) and glycemic load (GL). Theglycemic load is a measurement used to determine a oods' efect on blood sugar levels. Keepin mind that it's just a number and should be used as only a guide. A GL o 1-10 is low, 11-20 is

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medium and 21-30 is high. Only 3 recipes have a GL o more than 15.

RecipeThe spoon/cup measurement as well as the measurement in grams is provided. I you have aood scale I strongly recommend using it or all recipes. You will be able to make your recipesa lot aster and will not have as much cleaning up to do aer.

I use this ood scale: FoodScale.PrimalToad.com

Comments & SuggestionsThese are comments and suggestions or the recipe. These will come in handy oen!

Nutrition Data: MacronutrientsThis section includes an overview o the carbohydrate, protein and at content. The ber,sugar and omega 6 atty acid content are also included. The lower the omega 6 content thebetter.

Nutrition Data: Vitamins & MineralsIncluded are the top 10 most abundant vitamins and minerals in reach recipe. As noted below,this is not 100% accurate but as accurate as possible.

Important Recipe NotesThe recipes with Primal Fuel simply have more vitamins and minerals than stated. I have noidea what is contained in Mark's incredible product. He does not know either. I I nd out Iwill update the primal uel recipes nutrition data.

And, again, the data is as accurate as possible. There are too many varieties o too many oodsor it to be 100% accurate.

Where to Buy Smoothie IngredientsUse this list as a general guideline on where to nd smoothie ingredients. I will alwaysrecommend that you look to buy as many local oods as you possibly can. This can start withgrowing your own! I you have a garden, hunt and /or sh then kudos to you. I hope to getthere soon!

For some specic oods I have provided links. Some are aliate links and some are not. Eitherway, I will always only recommend products I can stand behind 100%. I also link to generalstores. My avorite is Amazon.

Important Note: I am currently working on an ingredient guide. With it, you will know thebest sources or all ingredients as well as other important inormation. It will help guide youto create awesome smoothie recipes yoursel.

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When it is nished I will email you the PDF le.

Plants in GeneralGrow it yoursel Local armer you know wellFarmer's Market

CSACommunity GardenHealth Food StoreEthnic marketsAmazonOther Online StoresCostco/Sam's ClubGrocer/Supermarket

EggsRaise your own chickensLocal armer you know wellFarmers marketCSACostco/Sam's ClubGrocer/Supermarket

Whey Protein Powder & Primal FuelWhey.PrimalToad.comGFWhey.PrimalToad.com (grass-ed)PrimalFuel.PrimalToad.com

CoconutCoconutMilk.PrimalToad.comShreddedCoconut.PrimalToad.comOil.PrimalToad.comCoconutCream.PrimalToad.comCoconutJuice.PrimalToad.com

Nuts/SeedsNutsOnline.comAlmondMilk.PrimalToad.com

Spices/FlavoringsMySpiceSage.comCacaoNibs.PrimalToadCacaoPowder.PrimalToad.comStevia.PrimalToad.com

Herbs/Supplements

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iHerb.com

SponsorsMark Sisson and his company, Primal Nutrition, is the sole sponsor or this ebook. Mark hasbeen a leader in the Primal community and an inspiration or my blog and Primal Smoothie e-book.

Over the last two years, Mark has led Primal Con, a health and tness retreat made up o Primal enthusiasts. I attended or the rst time this past April. It was, by ar, the most un andeducational 4 days o my lie. One highlight o the trip was the Primal Fuel Smoothies we allenjoyed or lunch. Primal Fuel is a low-carb meal replacement powder that is excellent insmoothies. Eighteen recipes inside this ebook contain Primal Fuel.

The 21 Day Total Body Transformation is Mark Sisson's newest book. This is the book Irecommend to anyone who wishes to learn more about the primal liestyle. I'll be discussingthis book at my personal primal journey blog, PrimalToad.com.

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Coconut Meat19 Smoothies eaturing some orm o coconut meat

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Creamy Coconut Macacado

SD – DF813 kCal – 9 GL

RecipeIngredient Msrmt GramsWater ½ Cup 114Ice ¼ Cup 56Avocado 4 TBSP 60Banana 1 Small 92Macadamias, Salted 17 42Coconut, Shredded 10 TBSP 50

Comments & Suggestions

Super thick & creamy – enjoy with a spoon! Your blender may not blend the shreddedcoconut ully. I this is the case then you will have tiny bits o coconut. No big deal. Right?

Nutrition Data: MacronutrientsNutrient Grams % o CaloriesCarbohydrate 44 20Fiber 18Sugar 17Protein 9 4Fat 74 76Omega 6 1.96

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 24Thiamin 27Vitamin B6 41Folate 20Magnesium 34Phosphorus 24Potassium 30Copper 41

Manganese 149Selenium 22

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Pumpkin Banana Bread

LC – SD - DF234 kCal – 10 GL

RecipeIngredient Msrmt GramsAlmond Milk 1 Cup 236Ice ¼ Cup 49Pumpkin ¼ Cup 56Banana 1 Small 98Shredded Coconut 2 TBSP 8Cinnamon 1 tsp 4

Comments & SuggestionsThis recipe was submitted by one o my ans in 2012.

Soon, you will be able to submit your recipes as well.Frequent PrimalSmoothies.com oen or updates onthis!

Nutrition Data: MacronutrientsNutrient Grams % o CaloriesCarbohydrate 33 50Fiber 7Sugar 14Protein 3 4Fat 13 46

Omega 6 0.19

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 173Vitamin C 19Vitamin K 13Vitamin B6 21Iron 16Magnesium 16Phosphorus 9

Potassium 17Copper 14Manganese 76

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Coconut Egg Nog

LC - DF662 kCal – 15 GL

RecipeIngredient Msrmt GramsCoconut Milk 1 Cup 243Egg Yolk 4 Large 62Coconut Palm Sugar 1 TBSP 12Nutmeg, Ground 1 tsp 2Cloves, Ground ½ tsp 1Vanilla Extract ½ tsp 2Ice ¼ Cup 61


Tastes exactly like egg nog with a hint o coconut!Enjoy this as a ull meal or share with a ew others. It's low in carbs and sugar but ull o avor. I used ground cloves but cinnamon is a ne substitute.


Omega 6 2.70

Nutrition Data: Vitamins & MineralsNutrient %DVRiboavin 20Folate 30Vitamin B12 20Pantothenic Acid 22Iron 48Magnesium 26Phosphorus 44

Copper 26Manganese 98Selenium 50

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Cocodamia Nut Blueberry

VLC - DF429 kCal – 3 GL

RecipeIngredient Msrmt GramsWater 1/8 Cup 31Coconut Milk ½ Cup 121Blueberries, Frozen 3/8 Cup 47Macadamias 12 29

Comments & SuggestionsNot sweet. Add stevia or more blueberries orsweetness! Contains heart healthy saturated andmonounsaturated ats. Mix it up with diferent

berries.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin K 10Thiamin 26Niacin 8Vitamin B6 7Iron 25Magnesium 22Phosphorus 16Potassium 10Copper 23

Manganese 102

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Virgin Pina Colada


RecipeIngredient Msrmt GramsCoconut Milk 1 Cup 239Pineapple, Chunks 2/3 Cup 113Ice ½ Cup 124

Comments & SuggestionsFrothy. Strong coconut avor with a little pineapple sweetness.Add a touch o rum i you desire!


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 94Niacin 10Folate 13Iron 46Magnesium 31Phosphorus 24Potassium 19Zinc 10Copper 33Manganese 144

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Blueberry Coconut Ice Cream

PR380 kCal – 12 GL

RecipeIngredient Msrmt GramsWater ¾ Cup 164Whey Protein Powder 1 Scoop 30Banana, Frozen 1 Medium 122Blueberries, Frozen ½ Cup 68Coconut, Shredded ¼ Cup 20

Comments & SuggestionsTastes like ice cream. Substitute a diferent berryor unique tastes. I you have resh ruit, not

rozen, then add about a ¼ cup o ice.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 21Vitamin K 15Riboavin 8Vitamin B6 27Folate 8Magnesium 14Phosphorus 8Potassium 17Copper 14

Manganese 49

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Coconut Almond

VLC – SD - DF541 kCal – 6 GL

RecipeIngredient Msrmt GramsWater ¼ Cup 57Coconut Milk ¾ Cup 178Banana ¼ Small 25Almonds, Blanched ¼ Cup 29Ice ¼ Cup 57

Comments & SuggestionsCreamy. Nutty. Strong coconut taste with a hint o sweetness.Mix it up a bit by substituting diferent nuts like pecans,

macadamias or pistachios.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin E 36Riboavin 11Niacin 12Iron 39Magnesium 42Phosphorus 32Potassium 19Zinc 13Copper 38

Manganese 104

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Coconut Your Gut

LC - SD2370 kCal – 7 GL

RecipeIngredient Msrmt GramsKombucha, Original ½ Cup 115Coconut Water ½ Cup 115Yogurt, Plain, Full Fat ½ Cup 114Coconut Meat, Fresh 5/8 Cup 48Avocado ¼ Cup 56Ice ¼ Cup 57

Comments & SuggestionsCreamy. Unique sweetness. Not too sweet. All avors

are present. Savor this and try to taste all the oods youput in your blender. Coconut butter or akes is a goodsubstitute or resh, young coconut meat. Full o probiotics or a healthy gut.

Nutrition Data: MacronutrientsNutrient Grams % o CaloriesCarbohydrate 25 27Fiber 9Sugar 12Protein 7 8

Fat 29 65Omega 6 1.20

Nutrition Data: Vitamins & MineralsNutrient %DVThiamin 20Riboavin 29Niacin 18Vitamin B6 23Folate 31Calcium 18

Magnesium 19Phosphorus 22Potassium 26Manganese 49

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Vanilla Ginger Blackberry Coconut


RecipeIngredient Msrmt GramsWater 1 Cup 234Blackberries, Frozen 1 Cup 152Ginger, Ground 1 tsp 2Coconut, Shredded 6 TBSP 31Primal Fuel, Vanilla 4 Scoops 85

Comments & SuggestionsSoothing ginger kick. For diferent avors,substitute diferent berries and/or spices.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin E 11Vitamin K 38Niacin 10Folate 14Iron 11Magnesium 13Potassium 10Sodium 34Copper 14Manganese 154

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Coconut Papaya


RecipeIngredient Msrmt GramsCoconut Milk ½ Cup 120Papaya, Cubes 1.5 Cups 202Ice ¼ Cup 54Coconut Oil, Melted 1 TBSP 13

Comments & SuggestionsBlend rst 3 ingredients, add coconut oil in liquid orm and thenblend again until smooth. Coconut is the most present avorollowed by papaya. Super thick and creamy!


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 44Vitamin C 209Vitamin E 7Vitamin K 7Folate 21Iron 10Magnesium 11Potassium 18Copper 7Manganese 20

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Coconut Lime Pumpkin


RecipeIngredient Msrmt GramsCoconut Milk ¾ Cup 185Pumpkin ¾ Cup 119Lime Juice 2 TBSP 34Egg Yolk 4 Large 69

Comments & SuggestionsSuper strong lime taste. Consider starting with only 1 TBSP o lime juice or even less and tinker rom there. The avors round outwith coconut and a hint o pumpkin.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 391Vitamin C 27Vitamin K 25Riboavin 26Folate 32Pantothenic Acid 27Iron 34Phosphorus 39Manganese 40Selenium 56

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Chocolate Banana Pistachio Coconut Milk

SD – DF629 kCal – 14 GL

RecipeIngredient Msrmt GramsCoconut Milk ¾ Cup 180Water ¼ Cup 56Ice ¼ Cup 56Banana 1 Small 107Cacao Powder 1 TBSP 5Pistachios ¼ Cup 28

Comments & SuggestionsFull o avor. Add a ew pistachios to your glass aer

blending or more pistachio avor and a nice crunch.Substitute diferent nuts or diferent avors.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 21Thiamin 22Vitamin B6 47Folate 16Iron 49Magnesium 49Phosphorus 41Potassium 35

Copper 16Manganese 120

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Papaya Sherbet


RecipeIngredient Msrmt GramsWater ¼ Cup 66Coconut Milk ½ Cup 120Papaya, Mashed 1 Cup 250Primal Fuel, Vanilla 2 Scoops 43Ice ¼ Cup 60

Comments & SuggestionsImmediately aer my rst sip o this smoothie I thought o orange sherbet. It's got that taste but with papaya avor since

that is the ruit inside.

Nutrition Data: MacronutrientsNutrient Grams % o CaloriesCarbohydrate 39 24Fiber 9Sugar 20Protein 24 18Fat 35 58Omega 6 .295

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 55Vitamin C 260Folate 28Iron 23Magnesium 20Phosphorus 13Potassium 26Sodium 17Copper 15

Manganese 47

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Coconana Cantaloupe Surprise

DF264 kCal – 16 GL

RecipeIngredient Msrmt GramsWater 3/8 Cup 84Coconut Milk ½ Cup 120Cantaloupe, Diced 1 Cup 150Banana, Frozen 1 Small 103Maca Powder 2 tsp 7

Comments & SuggestionsGood mix o all 4 ingredients. Maca powder is not at allnecessary – it gives it a unique sweetness and is the

surprise.' Thank my brother or this. Maca powder isapparently rich in antioxidants.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 103Vitamin C 141Niacin 13Vitamin B6 29Folate 15Iron 18Magnesium 17Potassium 29


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Creamy Cinnamon Coconut


RecipeIngredient Msrmt GramsWater ¼ Cup 60Coconut Milk ¾ Cup 180Sweet Potato ½ Cup 132Cinnamon 1 tsp 3Ice ¼ Cup 59

Comments & SuggestionsStrong avors o coconut and cinnamon with a hint o sweetpotato sweetness. Very thick and creamy.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 375Vitamin B6 17Pantothenic Acid 13Calcium 10Iron 39Magnesium 29Phosphorus 24Potassium 24Copper 30Manganese 108

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Mint Coconut Pear


RecipeIngredient Msrmt GramsCoconut Milk ½ Cup 120Pear 1 Medium 164Mint Leaves, Fresh 10 2Ice ¼ Cup 59

Comments & SuggestionsStrong, rereshing mint avor. Pear and coconut complimentsthe mint very well.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 15Vitamin K 9Folate 8Iron 24Magnesium 17Phosphorus 13Potassium 13Zinc 6Copper 20Manganese 51

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Efortless Cinnamon

SD - DF473 kCal – 11 GL

RecipeIngredient Msrmt GramsWater ¼ Cup 58Coconut Milk ½ Cup 122Banana, Frozen 1 Medium 111Almonds, Blanched ¼ Cup 29Cinnamon ½ tsp 1.5

Comments & SuggestionsBecome creative and substitute diferent spices.Substituting jamaican all spice or cinnamon would give this smoothie a completely diferent

touch to the tongue. Substitute diferent nuts. Try papaya instead o banana or a littleavocado with stevia.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 18Vitamin E 37Riboavin 14Vitamin B6 24Iron 27Magnesium 39Phosphorus 26Potassium 24


30



Coconut Cream Pie


RecipeIngredient Msrmt GramsWater ¼ Cup 56Ice ¼ Cup 60Whey Protein Powder 1 Scoop 28Coconut, Shredded 3 TBSP 15Coconut Cream Pie 1 Larabar 48

Comments & SuggestionsSome Larabars are great and make or great smoothies. Coconut cream pie happens to be one.Pulse multiple times beore you give it a good blend – you still may end up with coconut

“pulp.”


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin B6 6Iron 9Magnesium 13Phosphorus 9Potassium 11Sodium 3Zinc 6Copper 16Manganese 28

Selenium 4

31



Coconut Water3 Smoothies eaturing the most dense source o electrolytes rom nature

32



Electric Coconut


RecipeIngredient Msrmt GramsCoconut Water 1 Cup 237Pumpkin ½ Cup 121Banana, Frozen 1 Medium 126Coconut, Shredded 3 TBSP 15

Comments & SuggestionsVery sweet. This smoothie will serve you well aer anintense workout. Not creamy but very smooth. Coconutblends well. Extremely delicious.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 378Vitamin C 27Vitamin K 25Riboavin 22Vitamin B6 35Iron 20Magnesium 41Potassium 51Copper 25Manganese 75

33



Creamy Coconut Water


RecipeIngredient Msrmt GramsCoconut Water ¾ Cup 178Coconut Milk ¼ Cup 60Avocado 3 TBSP 44Ice ¼ Cup 60

Comments & SuggestionsCreamy but not thick. Pure coconut water and meat avorwith a possible hint o avocado. Subtle sweet taste with only5 grams o sugar.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 15Vitamin K 12Vitamin B6 10Folate 13Iron 15Magnesium 21Phosphorus 12Potassium 23Copper 14Manganese 39

34



Almond Banana Coconut


RecipeIngredient Msrmt GramsCoconut Water 1 Cup 237Avocado 4 TBSP 55Almonds, Blanched ¼ Cup 30Banana, Frozen ½ Small 45

Comments & SuggestionsDelectable mix o coconut water, almond and banana.Not to sweet but sweet enough or those who have at least a slight sweet tooth. Coconutwater is natures greatest source o electrolytes.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin E 43Thiamin 16Riboavin 28Vitamin B6 24Folate 20Magnesium 49Phosphorus 26Potassium 47Copper 32Manganese 72

35



Reresh7 Smoothies with a rereshing tone perect or a hot Summer day.

36



Lemon Lime Cucumber


RecipeIngredient Msrmt GramsLemon Juice 1 TBSP 15Lime Juice 1 TBSP 15Ice ¼ Cup 57Cucumber, Peeled, Sliced 4/5 Cup 200Avocado 1 TBSP 15Sea Salt 2 PinchesBlack Pepper 2 Pinches


Very rereshing! Enjoy on a hot summer day. Mother suggestsadding dill. Strong lemon and lime taste. Adding a pinch more o salt and black pepper or avocado can dilute this.


Omega 6 0.26

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 32Vitamin K 22Vitamin B6 8Folate 11Pantothenic Acid 7Magnesium 8Potassium 11

Sodium 8Copper 9Manganese 9

37



Cucumber Lime


RecipeIngredient Msrmt GramsWater 2 TBSP 33Cucumber, Peeled, Sliced 4/5 Cup 200Avocado ¼ Cup 57Lime Juice 2 tsp 11Ice ¼ Cup 58

Comments & SuggestionsVery rereshing cucumber avor with hints o lime andavocado. No sweetness. Imagine water with amazing avor.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 25Vitamin K 33Riboavin 8Vitamin B6 13Folate 20Pantothenic Acid 13Magnesium 10Potassium 16Copper 12Manganese 12

38



Strawberry Cucumber Slushy


RecipeIngredient Msrmt GramsWater ½ Cup 117Cucumber, Peeled, Sliced ½ Cup 121Strawberries, Frozen 12 Medium 147

Comments & SuggestionsSweet tone with a slushy texture. Strawberry stands out butthe rereshing cucumber taste is denitely present.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 151Vitamin K 15Vitamin B6 7Folate 13Iron 5Magnesium 8Phosphorus 6Potassium 11Copper 8Manganese 33

39



Strawberry Pistachio


RecipeIngredient Msrmt GramsWater ¼ Cup 62Ice ¼ Cup 61Strawberries, Sliced 2 Cups 308Pistachios ¼ Cup 28

Comments & SuggestionsFor a variety o recipes, sub diferent nuts and/orberries. Simple and rereshing!


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 304Thiamin 21Vitamin B6 31Folate 22Iron 13Magnesium 18Phosphorus 21Potassium 22Copper 26Manganese 76

40



Apple Cider

VLC - SD - DF105 kCal – 3 GL

RecipeIngredient Msrmt GramsApple Cider Vinegar 2 TBSP 30Water ¼ Cup 58Apple, Peeled, Sliced 1 Cup 105Avocado 2 TBSP 29Ice ¼ Cup 59

Comments & SuggestionsStrong cider kick. Perect or me. One TBSP o ACV maybe enough or you. Has the texture o applesauce. Add

more avocado i you want more smoothness. Dress withbits o apple and cinnamon. I used a uji apple but anykind will do. Only a granny smith apple is allowed on the21 Day Sugar Detox program.


Fat 5 37Omega 6 0.52

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 11Vitamin K 8Riboavin 4Vitamin B6 6Folate 6Pantothenic Acid 5

Magnesium 4Potassium 8Copper 4Manganese 8

41



Frothy Cucumber


RecipeIngredient Msrmt GramsWater ¼ Cup 118Banana 1 Small 106Cucumber, Peeled, Sliced ¾ Cup 100Ice ¼ Cup 58

Comments & SuggestionsThe roth just kind o happened. Very unique this way. I lovethe roth! Add only 1-2 TBSP o water i you don't want itrothy. Perect sweetness with amazing blend o cucumber

and banana. Rereshing.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 21Vitamin K 10Riboavin 6Vitamin B6 22Folate 9Pantothenic Acid 6Magnesium 10Potassium 15Copper 8

Manganese 18

42



Cucumber Strawberry Kiwi


RecipeIngredient Msrmt GramsWater ¼ Cup 62Cucumber, Peeled, Sliced 1.5 Cups 193Kiwi 1 Small 57Strawberries, Halves ½ Cup 74Ice ¼ Cup 59

Comments & SuggestionsExtremely rereshing. Between a slushy and juicy texture. Adda tablespoon o avocado or more creaminess. All 3 avors

seem to be equally present to me. Cucumber may barely win.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 171Vitamin K 48Vitamin B6 8Folate 15Pantothenic Acid 7Magnesium 11Phosphorus 8Potassium 16Copper 12

Manganese 24

43



Cofee24 Smoothies with hal a cup o Joe or more

44



Banana Cappuccino


RecipeIngredient Msrmt GramsCofee, Cold 1 Cup 240Banana 1 Large 135Ice ¼ Cup 57

Comments & SuggestionsLot's o roth. Add a touch o avocado or less cofee orless roth. Bitter cofee and banana seem to be theperect pair. Add chocolate, vanilla or any spice likecloves or a unique twist.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 20Riboavin 16Niacin 7Vitamin B6 25Folate 8Pantothenic Acid 11Magnesium 11Potassium 17Copper 6Manganese 21

45



Pistachio Coconut Cappuccino


RecipeIngredient Msrmt GramsCofee, Cold ½ Cup 117Coconut Milk ½ Cup 122Banana ½ Small 52Pistachios ¼ Cup 30Ice ¼ Cup 60

Comments & SuggestionsThe avors o cofee, coconut and pistachio seemedto be equally present. Hint o sweetness rom

banana. Frothy (hence “cappuccino”).


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 12Thiamin 21Vitamin B6 37Folate 11Iron 28Magnesium 26Phosphorus 27Potassium 23Copper 34

Manganese 69

47



Peppermint Mocha


RecipeIngredient Msrmt GramsCofee, Cold 1 Cup 238Banana, Frozen ½ Medium 58Avocado 2 TBSP 29Mint Leaves (20) 2 TBSP 3Cacao Powder 2 tsp 5Ice ¼ Cup 59

Comments & SuggestionsCofee is strongest avor with a pleasant cacao bite. Just a

hint o sweetness and a precise cooling mint efect.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 14Riboavin 17Niacin 8Vitamin B6 15Folate 12Pantothenic Acid 12Magnesium 15Potassium 16Copper 15

Manganese 24

48



Sweet N Sour Latte


RecipeIngredient Msrmt GramsCofee, Cold ½ Cup 121Banana 1 Medium 114Sour Cream 6 TBSP 92Ice ¼ Cup 61

Comments & SuggestionsA little rothy. Excellent sweet and sour combo withcofee. Absolutely delicious. Great base or slightlydiferent smoothies. Add vanilla, chocolate, coconut, nuts

and/or spices.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 12Vitamin C 18Riboavin 20Vitamin B6 24Pantothenic Acid 10Calcium 11Magnesium 11Phosphorus 13Potassium 17

Manganese 17

49



Banana Yogurt Latte


RecipeIngredient Msrmt GramsCofee, Cold ½ Cup 122Yogurt, Plain, Full Fat ½ Cup 122Banana 1 Medium 118Ice ¼ Cup 55

Comments & SuggestionsSmooth. Thin. Touch o roth. Superb blend o all 3avors.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 18Riboavin 21Vitamin B6 24Folate 9Pantothenic Acid 12Calcium 16Magnesium 13Phosphorus 15Potassium 19Manganese 18

50



Pumpkin Pecan Cofee


RecipeIngredient Msrmt GramsCofee, Cold 1 Cup 239Pumpkin ½ Cup 121Banana, Frozen ½ Medium 56Pecans ¼ Cup 29

Comments & SuggestionsCreamy. Cofee is most dominate with a precisecompliment o pumpkin. Hint o sweetness. Crumble aew pecans on top or more pecan avor.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 378Vitamin C 17Vitamin K 26Thiamin 18Riboavin 19Vitamin B6 17Magnesium 21Potassium 20Copper 26Manganese 85

51



Buttery Cofee


RecipeIngredient Msrmt GramsCofee, Cold 1 Cup 230Avocado ¼ Cup 57Egg Yolk 2 Large 38Coconut Palm Sugar 1 TBSP 10Ice ¼ Cup 57Coconut Oil, Melted 2 TBSP 28

Comments & SuggestionsStrong cofee taste. A tiny pinch o stevia powder is a great

substitute or coconut palm sugar. Make sure the coconut oilis so and melted but not warm.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 13Vitamin K 16Riboavin 27Vitamin B6 15Folate 28Vitamin B12 12Pantothenic Acid 26Phosphorus 19

Potassium 13Selenium 31

52



Creamy Coconut Macadamia Cofee


RecipeIngredient Msrmt GramsCoconut Milk ¾ Cup 174Cofee, Cold ½ Cup 115Avocado ¼ Cup 54Macadamias 12 28Ice ¼ Cup 60Stevia 2 Scoops

Comments & SuggestionsStrong cofee taste. Super creamy. Add less avocado

or less creaminess i desired.


Nutrition Data: Vitamins & MineralsNutrient %DVThiamin 29Niacin 15Folate 19Pantothenic Acid 16Iron 40Magnesium 34Phosphorus 25Potassium 23Copper 35

Manganese 130

53



Chocolate Vanilla Cofee

LC - SD - DF194 kCal – 9 GL

RecipeIngredient Msrmt GramsCofee, Cold 1 Cup 233Avocado 3 TBSP 44Banana 1 Small 99Vanilla Extract 1 tsp 4Cacao Powder 2 tsp 4Ice ¼ Cup 59

Comments & SuggestionsStrong cofee taste with a hint o sweetness, chocolate and

vanilla. Not too creamy.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 21Vitamin K 13Riboavin 20Vitamin B6 25Folate 17Pantothenic Acid 16Magnesium 22Potassium 23Copper 23

Manganese 35

54



Sweet Cream Cofee


RecipeIngredient Msrmt GramsCofee, Cold ¾ Cup 334Avocado 3 TBSP 44Almonds, Blanched ¼ Cup 29Banana 1 Small 99Ice ¼ Cup 54

Comments & SuggestionsStrong cofee avor. Creamy texture rom the avocado.Precise tone o sweetness rom banana.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 21Vitamin E 41Riboavin 25Vitamin B6 26Folate 18Magnesium 31Phosphorus 19Potassium 25Copper 25Manganese 51

55



Chocolate Cardamom Cofee


RecipeIngredient Msrmt GramsCofee, Cold 1 Cup 226Banana 1 Medium 124Avocado 2 TBSP 30Cardamom ½ tsp 1Ice ¼ Cup 62

Comments & SuggestionsStrong cardamom taste. Cofee taste is present with a hint o sweetness. Not too creamy but smooth. Add more avocado

or more creaminess. Add extra cardamom on top aerpouring smoothie in your glass or more o a spice kick.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 23Vitamin K 9Riboavin 18cNiacin 9Vitamin B6 27Folate 14Pantothenic Acid 14Magnesium 13

Potassium 21Manganese 36

56



Blueberry Coconut Cofee


RecipeIngredient Msrmt GramsCofee, Cold ½ Cup 119Coconut Milk ½ Cup 116Blueberries, Frozen ½ Cup 74

Comments & SuggestionsPrecision blend o all 3 avors. Not sweet. Add moreblueberries or extra sweetness. Liquidly texture. Savor andenjoy the unique blend o avors.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 14Vitamin K 18Riboavin 7Niacin 6Iron 22Magnesium 15Phosphorus 12Potassium 11Copper 15Manganese 58

57



Pineapple Cofee


RecipeIngredient Msrmt GramsCofee, Cold ½ Cup 119Pineapple, Chunks ½ Cup 93Avocado 3 TBSP 43Ice ¼ Cup 60

Comments & SuggestionsSurprisingly amazing blend o cofee and pineapple. A hal cupo pineapple adds the perect amount o sweetness. Not toocreamy. Add more avocado or more creaminess.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 80Vitamin K 12Riboavin 11Niacin 8Vitamin B6 11Folate 14Pantothenic Acid 11Potassium 11Copper 9Manganese 48

58



Creamy Orange Cofee


RecipeIngredient Msrmt GramsCofee, Cold 1 Cup 235Avocado 6 TBSP 90Almonds, Blanched ¼ Cup 29Orange Zest 1 TBSP 6

Comments & SuggestionsCreamy. Strong cofee taste with a hint o orange. Not sweet!I you have enough orange peel, consider adding up to 2TBSP. This is surprisingly one o my avorite smoothies.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 27Vitamin E 45Vitamin K 24Riboavin 28Folate 24Magnesium 29Phosphorus 20Potassium 22Copper 25Manganese 42

59



Vanilla Almond Cucumber Cofee


RecipeIngredient Msrmt GramsCofee, Cold 1 Cup 236Cucumber, Peeled, Sliced 1/3 Cup 86Avocado 5 TBSP 69Almonds, Blanched ¼ Cup 29Vanilla Extract 1 tsp 4Ice ¼ Cup 61

Comments & SuggestionsStrong cofee taste with hints o cucumber, vanilla and

almond. Smooth but not too creamy. Add ground cloves aerblending or a unique kick.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin E 43Vitamin K 26Riboavin 27Folate 22Pantothenic Acid 19Magnesium 29Phosphorus 20Potassium 23


60



Creamy Cloved Cofee


RecipeIngredient Msrmt GramsCofee, Cold 1 Cup 238Avocado 3 TBSP 43Pumpkin ½ Cup 120Almonds, Blanched ¼ Cup 29Banana ½ X-Small 42Cloves, Ground ½ tsp 1Ice ¼ Cup 59


Cofee is dominate. No other avors stand out except or a hinto cloves. Add extra ground cloves aer blending or more spice.Hardly sweet. Add stevia or more banana i necessary.


Omega 6 4.28

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 376Vitamin C 22Vitamin E 47Vitamin K 38Riboavin 30Magnesium 35Phosphorus 22


61



Buttery Ginger Cofee


RecipeIngredient Msrmt GramsCoconut Water ½ Cup 119Cofee, Cold ½ Cup 118Egg Yolk 4 Large 64Avocado 4 TBSP 58Banana, Frozen ½ Medium 62Ginger, Ground 1.5 tsp 3Ice ¼ Cup 60


Flavors include a hint o cofee, coconut water,avocado and ginger. For more o a ginger kick,take several sips in a row instead o savoring it.


Omega 6 3.30

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 21Riboavin 39Vitamin B6 35Folate 42Pantothenic Acid 33Magnesium 22Phosphorus 34

Potassium 34Manganese 65Selenium 56

62



Macadamia Lime Cofee


RecipeIngredient Msrmt GramsCofee, Cold 1 Cup 233Ice ¼ Cup 60Lime Juice 1 TBSP 16Avocado 5 TBSP 71Macadamias, Salted 12 29

Comments & SuggestionsStrongest taste is cofee with a little lime. Smooth texturewithout too much creaminess. This is NOT sweet. Add a tiny

pinch o stevia powder or banana or sweetness.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 19Vitamin K 19Thiamin 20Riboavin 18Vitamin B6 16Folate 18Pantothenic Acid 18Magnesium 16Potassium 17

Manganese 52

63



Pumpkin Pie Cofee


RecipeIngredient Msrmt GramsCofee, Cold 1 Cup 234Ice ¼ Cup 59Pumpkin ¾ Cup 181Banana ½ Small 50Pumpkin Pie Spice 2 tsp 4

Comments & SuggestionsFather's words: “Very unique, kind o tastes like chocolate.” This was a strange comment since there is no chocolate in this

smoothie. I tasted a lot o pumpkin with a burst o spices. Ahint o sweetness is present with a lesser hint o cofee. Perectsmoothie texture.


Omega 6 0.60

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 564Vitamin C 21Vitamin K 38Riboavin 19Vitamin B6 15Pantothenic Acid 15Iron 18

Magnesium 17Potassium 20Manganese 47

64



Cinnamon Cofee

VLC – SD - DF137 kCal –2 GL

RecipeIngredient Msrmt GramsCofee, Cold 1 Cup 235Ice ¼ Cup 57Avocado 5 TBSP 73Cinnamon 2 tsp 6

Comments & SuggestionsStrong cinnamon and cofee bite. Smooth but not too creamy.Contains zero grams o sugar. Add a little banana i youabsolutely need some sweetness.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 11Vitamin K 21Riboavin 17Niacin 10Vitamin B6 11Folate 17Pantothenic Acid 17Magnesium 8Potassium 14Manganese 52

65



Strawberry Cofee


RecipeIngredient Msrmt GramsCofee, Cold 1 Cup 225Avocado 3 TBSP 44Strawberries, Frozen (12) 1 Cup 147

Comments & SuggestionsStrong cofee avor with a hint o strawberry sweetness. Smoothtexture but not too creamy.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 151Vitamin K 16Riboavin 16Niacin 9Vitamin B6 10Folate 20Pantothenic Acid 14Magnesium 10Potassium 16Manganese 34

66



Vanilla Blackberry Cofee


RecipeIngredient Msrmt GramsCofee, Cold ½ Cup 115Avocado 3 TBSP 43Blackberries 20 103Vanilla Extract 1 tsp 4Ice ¼ Cup 58

Comments & SuggestionsSmooth. Rich in cofee with perect compliments o blackberry and vanilla. Mix it up with any variety o berry.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 42Vitamin E 10Vitamin K 37Riboavin 11Folate 17Pantothenic Acid 12Magnesium 9Potassium 13Copper 12Manganese 38

67



Nutmeg Cofee Breakast


RecipeIngredient Msrmt GramsCofee, Cold ½ Cup 116Almond Milk ½ Cup 118Pumpkin ½ Cup 121Banana 1 Medium 123Macadamias 12 29Nutmeg, Ground 1 tsp 5Ice ¼ Cup 61


Nutmeg and cofee are the most present avors.This smoothie is thinner then most inside thisebook but it is still quite smooth. Spice it up with other spices such as cinnamon, ginger, jamaican all spice, ground cloves, etc. or unique avors.


Fat 26 54Omega 6 0.88

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 378Vitamin C 27Vitamin K 25Thiamin 30Vitamin B6 31Iron 19

Magnesium 30Potassium 26Copper 27Manganese 98

68



Kombucha10 Smoothies eaturing the popular ermented tea or gut health

69



Kombucha Cofee


RecipeIngredient Msrmt GramsCofee, Cold ½ Cup 123Kombucha, Original ½ Cup 118Avocado 3 TBSP 43Banana ½ Large 65Ice ¼ Cup 60

Comments & SuggestionsAmazing combination o kombucha and cofee. I you are aan o both then you will be a huge an o this simple

smoothie. Experiment a little and add diferent spices. Trysubstituting berries or other ruit or the banana. Not toothin or thick. Just right!


Omega 6 0.76

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 16Vitamin K 12Thiamin 15Riboavin 22Niacin 18Vitamin B6 29Folate 27

Pantothenic Acid 12Potassium 15Manganese 13

70



Ginger Kombucha


RecipeIngredient Msrmt GramsKombucha, Gingerade 1 Cup 231Avocado ¼ Cup 57Cantaloupe, Diced 1/3 Cup 57Ginger, Ground 1 tsp 4Ice ¼ Cup 60

Comments & SuggestionsIntense ginger “sting” which I personally love. Try it!Just a touch o noticeable sweetness. No cantaloupe?

Substitute similar texture ruits like papaya, or othermelons. Adding a little more (1-2 TBSP) o avocado isanother option.


Omega 6 1.02

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 40Vitamin C 44Vitamin K 17Thiamin 25Riboavin 26Niacin 29Vitamin B6 33

Folate 42Vitamin B12 21Manganese 58

71



Sweet Ginger Kombucha


RecipeIngredient Msrmt GramsKombucha, Gingerade 1 Cup 238Banana 1 Medium 121Avocado 2 TBSP 28Ginger, Ground 1 tsp 3Ice ¼ Cup 56

Comments & SuggestionsSuper strong ginger bite with a little sweetness. You can buyGT's Raw Synergy Kombucha at most health ood stores

including Whole Foods. Multiple avors available.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 22Thiamin 25Riboavin 29Niacin 29Vitamin B6 49Folate 39Vitamin B12 21Magnesium 12Potassium 18

Manganese 58

72



Coconut Kombucha


RecipeIngredient Msrmt GramsKombucha, Original 1 Cup 227Avocado 4 TBSP 59Coconut, Shredded ¼ Cup 20Ice ¼ Cup 60

Comments & SuggestionsNot sweet. Smooth with very tiny bits o shredded coconut.Strong kombucha avor. Hints o coconut. Add a littleshredded coconut aer blending or a stronger taste.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin K 16Thiamin 24Riboavin 26Niacin 27Vitamin B6 32Folate 39Vitamin B12 20Potassium 12Copper 13Manganese 32

73



Cranberry Coconut Kombucha


RecipeIngredient Msrmt GramsKombucha, Cranberry 1 Cup 240Coconut Milk ½ Cup 119Avocado ¼ Cup 58Ice ¼ Cup 59

Comments & SuggestionsUse GT's Synergy brand o Kombucha – available at manyhealth ood stores. Coconut and kombucha avors mostpresent with a hint o cranberry sweetness. Only 2 grams o

sugar. You'll eel a touch o zziness rom the kombucha.


Nutrition Data: Vitamins & MineralsNutrient %DVThiamin 26Riboavin 26Niacin 31Vitamin B6 31Folate 44Vitamin B12 21Iron 24Magnesium 18Copper 18

Manganese 50

74



Pineapple Banana Kombucha


RecipeIngredient Msrmt GramsKombucha, Original ½ Cup 117Banana ½ X-Small 39Pineapple, Chunks 1/3 Cup 58Ice ¼ Cup 55

Comments & SuggestionsSweet. Flavors blend well. Small zzy bite rom kombucha.Slight oamy, slushy like texture. Enjoy aer physical workor on a hot Summer day or with eggs or breakast (or any

meal).


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 52Thiamin 14Riboavin 13Niacin 13Vitamin B6 21Folate 18Vitamin B12 10Potassium 6Copper 5

Manganese 32

75



Sweet Sea Kombucha


RecipeIngredient Msrmt GramsKombucha, Multi Green ½ Cup 120Water ½ Cup 120Banana 1 X-Small 75Pumpkin ½ Cup 121Ice ¼ Cup 60

Comments & SuggestionsStrange blend o avors but very yummy. Little sweetness,very smooth and no creaminess. Use GT's raw Kombucha. You

can nd it at most health ood stores including Whole Foods.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 378Vitamin C 19Vitamin K 25Thiamin 14Riboavin 18Niacin 15Vitamin B6 28Folate 21Potassium 15

Manganese 19

76



Strawberry Ginger


RecipeIngredient Msrmt GramsKombucha, Citrus ½ Cup 118Ice ¼ Cup 64Banana ½ Small 47Strawberries, Sliced 1 Cup 172Ginger, Ground 1 tsp 2

Comments & SuggestionsSuper rereshing. Ginger zest – add more i you are abig ginger an! Substitute a diferent spice or berry

or a large variety o smoothies!


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 176Thiamin 9Riboavin 10Niacin 11Vitamin B6 19Folate 20Iron 6Magnesium 10Potassium 13

Manganese 63

77



Kiwi Pumpkin Kombucha


RecipeIngredient Msrmt GramsKombucha, Original ¾ Cup 182Pumpkin 1 Cup 241Banana ½ Medium 60Kiwi 1 Small 55Ice ¼ Cup 62

Comments & SuggestionsYou may think kiwi and pumpkin don't go together... However,they most denitely create an awesome smoothie combination

when paired with kombucha. Try it!


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 752Vitamin C 111Vitamin k 76Riboavin 27Niacin 24Vitamin B6 36Folate 34Magnesium 20Potassium 25

Manganese 29

78



Citrus Ginger Coconut


RecipeIngredient Msrmt GramsKombucha, Citrus ½ Cup 113Ice ¼ Cup 58Coconut Butter 2 TBSP 29Pineapple ½ Cup 83Ginger, Ground ¼ tsp

Comments & SuggestionsHas a soothing ginger bite but add more i you're a bigginger an. Extremely rereshing or those hot summerdays.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 67Thiamin 11Riboavin 8Niacin 8Vitamin B6 14Folate 11Magnesium 9Copper 16Manganese 78

79



Egg Me16 Where hens chill. Nutrition galore.

80



Cinnamon Banana Coconut Breakast


RecipeIngredient Msrmt GramsCoconut Milk ½ Cup 121Egg Yolk 4 Large 80Banana 1 Medium 119Ice ¼ Cup 56Cinnamon ½ tsp 1.5

Comments & SuggestionsCreamy. Similar to Coconut Egg Nog – more sweet but notas spicy. Very nourishing thanks to the egg yolks. Enjoy as a

quick meal that will tie you over or a number o hours.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 25Riboavin 30Vitamin B6 38Folate 39Vitamin B12 26Pantothenic Acid 30Iron 37Phosphorus 46Manganese 76

Selenium 66

81



Ginger Macadamia Yogurt

LC716 kCal – 16 GL

RecipeIngredient Msrmt GramsYogurt, Plain, Full Fat 1 Cup 243Egg Yolk 3 Large 53Macadamias 11 28Ginger, Ground 1 tsp 2Avocado 2 TBSP 28Coconut Palm Sugar 2 tsp 8Ice ¼ Cup 56Coconut Oil, Melted 1 TBSP 14

Comments & SuggestionsLoaded with heart healthy saturated at. Yogurt taste is morepresent with a hint o sweetness. Thick and creamy. Blend rst 7ingredients and then add coconut oil in its liquid orm and blend again until smooth or bestblending. I used grass-ed yogurt but organic is great. Make sure its ull at yogurt!

Nutrition Data: MacronutrientsNutrient Grams % o CaloriesCarbohydrate 29 15Fiber 5Sugar 19

Protein 20 11Fat 61 74Omega 6 3.13

Nutrition Data: Vitamins & MineralsNutrient %DVThiamin 35Riboavin 42Folate 31Vitamin B12 32Pantothenic Acid 32

Calcium 39Phosphorus 51Zinc 22Manganese 85Selenium 53

82



Fat Bomb


RecipeIngredient Msrmt GramsWater 3/8 Cup 69Coconut Milk ½ Cup 120Lime Juice 1 Medium 24Avocado 5 TBSP 75Macadamias 3/8 Cup 42Egg Yolk 3 Large 47Ice ¼ Cup 50


Super crazy creamy – Enjoy with a spoon! Not at allsweet but ull o avor. Add stevia or coconut palmsugar i you need to.


Omega 6 3.74

Nutrition Data: Vitamins & MineralsNutrient %DVThiamin 45Vitamin B6 27Folate 39Pantothenic Acid 30Iron 39Magnesium 33Phosphorus 41

Copper 37Manganese 136Selenium 40

83



Buttery Cinnamon Pumpkin


RecipeIngredient Msrmt GramsWater ½ Cup 117Pumpkin ½ Cup 121Egg Yolk 4 Large 65Banana ½ Small 53Avocado 2 TBSP 29Cinnamon ½ tsp 1.5Ice ¼ Cup 62


Perect blend o pumpkin and cinnamon. Avocado makes it super thick and creamy.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 397Vitamin K 33Riboavin 29Vitamin B6 29Folate 36Pantothenic Acid 30Iron 22Phosphorus 32Manganese 31

Selenium 54

84



Sweet Berryana

DF - PR578 kCal – 16 GL

RecipeIngredient Msrmt GramsEgg, Whole 3 Jumbo 206Banana 1 Small 93Blueberries, Frozen 1 Cup 149Spinach 1 Cup 30Coconut, Shredded 3 TBSP 15

Comments & SuggestionsStrong banana avor. 3 Jumbo eggs equals about 4 large eggs.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 79Vitamin C 52Vitamin K 218Riboavin 70Vitamin B6 41Folate 46Vitamin B12 44Phosphorus 48Manganese 78Selenium 100

85



Rosy Hawaiian


RecipeIngredient Msrmt GramsWater 5/8 Cup 149Egg Yolk 4 Large 75Macadamias, Salted ¼ Cup 29Strawberries, Frozen (12) 1 Cup 152Cinnamon 1 tsp 2

Comments & SuggestionsHardly sweet. Add stevia or more strawberries i needed.Texture is a bit chunky. For more smoothness, add a TBSP or

2 o avocado. You may need more water too. Very nice blendo avors with a slight taste o egg yolks.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 22Vitamin C 149Thiamin 25Riboavin 27Folate 37Vitamin B12 24Pantothenic Acid 26Phosphorus 39

Manganese 97Selenium 66

86



Cinnamon Power

DF - PR453 kCal – 8 GL

RecipeIngredient Msrmt GramsEgg, Whole 3 Large 170Almond Milk ½ Cup 117Pear, Chopped 1 Cup 161Avocado 3 TBSP 46Cinnamon 2 tsp 8Ice ¼ Cup 59

Comments & SuggestionsStrong cinnamon bite. Substituting any ruit or thepear will only slightly alter the avor.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin K 25Riboavin 55Folate 33Vitamin B12 37Pantothenic Acid 32Iron 25Phosphorus 39Copper 23Manganese 84Selenium 78

87



Nourishing Low Carb Graperuit


RecipeIngredient Msrmt GramsGraperuit Juice (½ ruit) ¼ Cup 57Water ½ Cup 118Avocado 3 TBSP 43Egg Yolk 2 Large 31Water ½ Cup 118

Comments & SuggestionsThis recipe calls or just enough graperuit juice to make ittolerable. I used graperuit juice that I squeezed resh out o

hal o one graperuit.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 15Vitamin C 42Vitamin K 12Riboavin 14Vitamin B6 13Folate 22Pantothenic Acid 17Phosphorus 15Potassium 10

Selenium 25

88



Nourishing Apple Banana


RecipeIngredient Msrmt GramsWater ¼ Cup 60Egg Yolk 4 Large 75Banana 1 Small 102Apple, Peeled ½ Medium 81Ice ¼ Cup 60

Comments & SuggestionsThis smoothie is creamy and has a rm banana taste with a hinto apple. Simple, delicious and very nourishing with egg yolks.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 24Vitamin C 20Vitamin D 20Riboavin 29Vitamin B6 33Folate 32Vitamin B12 24Pantothenic Acid 26Phosphorus 32Selenium 61

89



Nourishing Cinnamon Chestnut


RecipeIngredient Msrmt GramsWater ¼ Cup 58Egg Yolk 4 Large 66Chestnut Puree ½ Cup 120Ice ¼ Cup 60Cinnamon ½ tsp 1

Comments & SuggestionsNot sweet. Add stevia or sweetness. Or appreciate the avorso cinnamon and chestnut. I purchased chestnut puree rom

World Market.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 19Vitamin C 22Riboavin 26Vitamin B6 24Folate 33Vitamin B12 21Pantothenic Acid 23Phosphorus 31Manganese 42

Selenium 54

90



Creamy Banana Egg


RecipeIngredient Msrmt GramsWater ¾ Cup 176Banana 2 Small 193Avocado 4 TBSP 56Egg Yolk 4 Large 65Ice ¼ Cup 63

Comments & SuggestionsCreamy. Slight banana sweetness. Slight egg taste. Add

stevia or other spice/avoring to dismantle.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 23Vitamin C 36Riboavin 33Vitamin B6 55Folate 46Pantothenic Acid 34Phosphorus 33Potassium 30Manganese 32

Selenium 55

91



Cinnamon Almond Butter


RecipeIngredient Msrmt GramsCoconut Water ¾ Cup 184Egg Yolk 4 Large 62Banana 1 Large 122Cinnamon 1 tsp 3Almond Butter 2 TBSP 32Avocado 4 TBSP 58Ice ¼ Cup 57

Comments & SuggestionsSemi strong cinnamon and almond avor. Not tosweet but just sweet enough. Perect smoothietexture.


Fat 45 57Omega 6 7.03

Nutrition Data: Vitamins & MineralsNutrient %DVRiboavin 57Vitamin B6 48Folate 49Pantothenic Acid 33Magnesium 55Phosphorus 53

Potassium 52Copper 33Manganese 109Selenium 56

92



Blueberry Chestnut Coconut


RecipeIngredient Msrmt GramsCoconut Water ½ Cup 121Egg Yolk 4 Large 67Chestnut Puree ¼ Cup 60Blueberries, Frozen ½ Cup 77

Comments & SuggestionsPrecise blend o blueberries and chestnut. Egg yolktaste is not present but adds loads o vitamins andminerals. I purchased Chestnut Puree at Whole Foods

Market.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 23Vitamin K 22Riboavin 31Vitamin B6 23Folate 31Pantothenic Acid 23Phosphorus 34Potassium 23Manganese 44

Selenium 57

93



Mango Coconut Kombucha


RecipeIngredient Msrmt GramsKombucha, Original ½ Cup 112Egg, Whole 2 Jumbo 126Mango ¾ Cup 125Blueberries, Frozen ½ Cup 74Avocado 1 TBSP 14Coconut, Shredded 3 TBSP 15

Comments & SuggestionsI you don't wish to consume a ull raw egg then use 4 raw egg yolks. Mix it up with diferent

berries. Any orm o coconut meat is a good substitute.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 33Vitamin C 83Vitamin K 46Riboavin 55Vitamin B6 35Folate 37Vitamin B12 37Phosphorus 31Manganese 51

Selenium 62

94



Nourishing Cantaloupe


RecipeIngredient Msrmt GramsCoconut Water ½ Cup 125Cantaloupe, Diced 1 Cup 158Avocado 2 TBSP 29Egg Yolk 3 Large 57Ice ¼ Cup 61

Comments & SuggestionsTastes like cantaloupe and nothing else. Egg yolks add loads o nutrition. Smooth but not too. Add another TBSP or 2 o

avocado or more creaminess.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 124Vitamin C 101Riboavin 28Vitamin B6 23Folate 37Pantothenic Acid 23Phosphorus 30Potassium 33Manganese 22

Selenium 49

95



Nourishing Coconut


RecipeIngredient Msrmt GramsCoconut Water ¾ Cup 183Avocado 3 TBSP 43Egg Yolk 4 Large 71Ice ¼ Cup 62Coconut Oil, Melted 2 TBSP 28

Comments & SuggestionsBlend the rst 4 ingredients and then add coconut oilthat is liquid. Quickly blend again. Sweet coconut taste.

Smooth.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 22Riboavin 35Vitamin B6 23Folate 38Vitamin B12 23Pantothenic Acid 28Phosphorus 36Potassium 31Manganese 27

Selenium 61

96



Pumpkin11 Smoothies eaturing the most amous October ruit

97



Pumpkin Pie

313 kCal – 15 GL

RecipeIngredient Msrmt GramsWater ½ Cup 114Pumpkin 1 Cup 246Banana ½ Small 46Primal Fuel, Vanilla 2 Scoops 43Pumpkin Pie Spice 1 TBSP 8Ice ½ Cup 112

Comments & SuggestionsLiterally tastes like pumpkin pie with these exactingredients! No primal uel? Use plain wheyprotein powder, coconut milk and some vanillaextract.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 364Vitamin C 47Vitamin E 14Riboavin 19Vitamin B6 18Iron 20Potassium 3oSodium 16Copper 19

Manganese 85

98



Pumpkin Strawberry Coconut


RecipeIngredient Msrmt GramsWater ¾ Cup 172Pumpkin ¾ Cup 186Strawberries, Frozen 10 Small 150Coconut Oil, Melted 2 TBSP 28

Comments & SuggestionsAdd melted coconut oil aer blending rst 3ingredients. Then blend again until smooth. Veryunique avor. The overall avor seemed to change throughout enjoyment. The cause seems

to be the coconut oil. Spice it up with cinnamon, nutmeg, ginger, pumpkin pie spice or jamaican all spice.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 579Vitamin C 160Vitamin E 12Vitamin K 41Folate 15Iron 18Magnesium 16Potassium 18


99



Blueberry Pumpkin


RecipeIngredient Msrmt GramsWater ½ Cup 121Coconut Water ½ Cup 124Pumpkin ½ Cup 125Blueberries, Frozen 1 Cup 150

Comments & SuggestionsSweet. Experiment with diferent berries or unique avors. Orsubstitute baked sweet potato or other squash or the pumpkin.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 391Vitamin C 33Vitamin E 11Vitamin K 61Riboavin 14Iron 15Magnesium 21Potassium 26Copper 15Manganese 49

100



Apple Cinnamon Pumpkin


RecipeIngredient Msrmt GramsWater ¾ Cup 178Ice ¼ Cup 60Pumpkin ½ Cup 121Apple, Peeled ½ Medium 77Cinnamon 1.5 tsp 3

Comments & SuggestionsAwesome, precision blend o avors with a strong cinnamonavor. Only a granny smith apple is allowed on the 21 Day

Sugar Detox program.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 377Vitamin C 14Vitamin E 7Vitamin K 26Calcium 7Iron 11Magnesium 8Potassium 10Copper 8

Manganese 43

101



Cranberry Pumpkin


RecipeIngredient Msrmt GramsWater 2 TBSP 28Kombucha, Cranberry ½ Cup 117Pumpkin ¼ Cup 58Cranberries, Frozen ½ Cup 54Ice ¼ Cup 61

Comments & SuggestionsI'm not a big an o cranberries but I really enjoyed thissmoothie. Strong cranberry avor. Water dilutes it so add a

little more i you want. There is a hint o pumpkin. Use GT'sSynergy Cosmic Cranberry Kombucha. Water or OriginalKombucha is an OK substitute.


Omega 6 0.44

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 182Vitamin C 28Vitamin E 10Vitamin K 19Thiamin 12Riboavin 14Niacin 12

Vitamin B6 15Folate 15Manganese 24

102



Almond Pumpkin


RecipeIngredient Msrmt GramsAlmond Milk 1 Cup 240Pumpkin ½ Cup 120Almonds, Blanched ¼ Cup 29Pumpkin Pie Spice 1 tsp 3Ice ¼ Cup 57

Comments & SuggestionsBrilliant mixture o almonds and pumpkin with a spicekick. Not at all sweet but bursting with avor. You'll

need to savor this one and appreciate the diferenttastes o non sweet ood.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 374Vitamin E 51Vitamin K 25Riboavin 16Iron 20Magnesium 33Phosphorus 22Potassium 15


103



Nutmeg Pumpkin Almond


RecipeIngredient Msrmt GramsAlmond Milk 1 Cup 241Banana 1 Medium 121Pumpkin ½ Cup 121Nutmeg, Ground 1 tsp 3Ice ¼ Cup 56

Comments & SuggestionsNice and smooth. Not too strong with anything. Delicious,nutritious blend o avors. Add more nutmeg aer blending

and pouring in your glass. Substitute diferent spices orunique avors.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 378Vitamin C 26Vitamin E 16Vitamin K 25Vitamin B6 26Iron 13Magnesium 21Potassium 21


104



Sour Pumpkin


RecipeIngredient Msrmt GramsWater ½ Cup 113Sour Cream ¼ Cup 60Pumpkin ½ Cup 122Coconut, Shredded ¼ Cup 20Vanilla Extract ½ tsp 2Cinnamon ½ tsp 2Ice ¼ Cup 58


Not sweet. Add stevia or banana i you desire sweetness.All avors blend very well. Pumpkin is strongest avorbut does not over power. Coconut may not blend ully.You can chew, right?


Fat 25 72Omega 6 0.53

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 387Vitamin K 26Riboavin 11Calcium 12Iron 14Magnesium 13

Phosphorus 15Potassium 13Copper 15Manganese 48

105



Chestnut Pumpkin


RecipeIngredient Msrmt GramsWater ¾ Cup 176Pumpkin 1 Cup 244Ice ½ Cup 117Chestnut Puree ½ Cup 120Pumpkin Pie Spice 1 tsp 2

Comments & SuggestionsNot to sweet. Add stevia or more sweetness. For more avorand un add a handul o dark chocolate chips or chunks aer

blending and enjoy with a spoon.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 760Vitamin C 39Vitamin K 54Vitamin B6 20Folate 16Iron 23Magnesium 19Potassium 23Copper 26

Manganese 60

106



Jamaican Pumpkin


RecipeIngredient Msrmt GramsWater ¾ Cup 178Pumpkin 1 Cup 240Ice ¼ Cup 54Avocado ¼ Cup 57Banana, Frozen 1 Small 90Allspice, Jamaican 1 tsp 2

Comments & SuggestionsSuper thick – enjoy with a spoon. For less thickness

and more sweetness, add less avocado and perhapsless water. Semi strong allspice and pumpkin avor (hence the name).


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 750%Vitamin C 39Vitamin K 64Vitamin B6 32Folate 25Iron 22Magnesium 25Potassium 32


107



Kombucha Pumpkin Spice

LC - PR329 kCal – 6 GL

RecipeIngredient Msrmt GramsKombucha, Citrus ½ Cup 114Ice ¼ Cup 65Pumpkin 3/8 Cup 82Primal Fuel, Vanilla 2 Scoops 43Flax Seed Meal 2 TBSP 19Pumpkin Pie Spice 1 tsp 3Spinach 1 Cup 32

Comments & SuggestionsUnique blend o avors. Add another cup or 2 o spinach or more nutrition. This won't alter theavor much.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 315Vitamin C 22Vitamin K 211Thiamin 26Folate 25Iron 20Magnesium 28Sodium 17


108



Chocolate18 Smoothies eaturing antioxidant rich chocolate

109



Chocolate Avochio

SD - PR384 kCal – 8 GL

RecipeIngredient Msrmt GramsCoconut Water ¼ Cup 65Water ½ Cup 57Ice ¼ Cup 60Avocado 3 TBSP 46Banana, Frozen ½ Medium 62Pistachios 1 TBSP 18Cacao Powder 2 tsp 4Whey Protein Powder 1 Scoop 30

Comments & SuggestionsOne o my avorites. Substitute any nut orpistachios or completely omit them i you wish. Thecoconut water adds a touch o sweetness. It's also natures best source o electrolytes.


Fat 17 38Omega 6 3.22

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 17Thiamin 17Vitamin B6 35Folate 17Iron 14Magnesium 29

Phosphorus 21Potassium 30Copper 35Manganese 46

110



Chocolate Kombucha Fuel

LC236 kCal – 3 GL

RecipeIngredient Msrmt GramsKombucha, Citrus ¼ Cup 111Ice ¼ Cup 63Primal Fuel, Chocolate 2 Scoops 49Cloves, Ground 1 tsp 3

Comments & SuggestionsAdd coconut akes aer blending or a nice crunch & display. Home brewed or any o GT'savors o kombucha will work and allow or more unique smoothies.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 4Vitamin K 5Thiamin 5Riboavin 5Niacin 5Vitamin B6 6Folate 7Vitamin B12 5Sodium 18Manganese 45

111



Chocolate Vanilla Strawberry


RecipeIngredient Msrmt GramsWater ½ Cup 116Ice ¼ Cup 54Primal Fuel, Vanilla 2 Scoops 46Strawberries, Sliced 4 Medium 105Cacao Nibs 2 TBSP 17

Comments & SuggestionsDo not blend cacao nibs ully or a nice crunch. Or, addmore at the end. Chocolate primal uel or chocolate whey is an ok substitute or vanilla

primal uel.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 103Folate 8Iron 15Magnesium 25Phosphorus 15Potassium 12Sodium 17Zinc 9Copper 35

Manganese 53

112



Chocolate Cinnamon Malt


RecipeIngredient Msrmt GramsCoconut Milk 7/8 Cup 208Whey Protein Powder 1.5 Scoops 41Banana, Frozen 1 Small 107Cacao Powder 1 TBSP 6Cinnamon 1 TBSP 11

Comments & SuggestionsTastes like a chocolate malt according to my ather.Strong cinnamon taste.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 19Vitamin B6 23Calcium 15Iron 43Magnesium 36Phosphorus 24Potassium 26Zinc 12Copper 37Manganese 188

113



Chocolate Coconut Bubbles


RecipeIngredient Msrmt GramsCoconut Water ½ Cup 114Banana 1 Small 90Flax Seed Meal 2 TBSP 13Cacao Nibs 1 TBSP 8Maca Powder 1 tsp 3Whey Protein Powder 1 Scoop 30Ice ¼ Cup 61


Unique, semi sweet blend o avors. Top withcacao nibs aer blending or a nice crunch.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 27Thiamin 18Vitamin B6 25Iron 23Magnesium 47Phosphorus 25Potassium 35Zinc 13


114



Chocolate Cream


RecipeIngredient Msrmt GramsAlmond Milk ½ Cup 116Coconut Milk ½ Cup 118Coconut Water ¼ Cup 62Banana 1.5 Small 156Avocado 2 TBSP 29Ice ¼ Cup 61Cacao Powder 2 tsp 4


Succulent avors – nothing is over powering. Creamy but nottoo thick. Fair amount o sweetness but not too much.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 29Riboavin 15Vitamin B6 37Folate 20Iron 33Magnesium 44Phosphorus 26Potassium 39


115



Chocolate Macadamia Pumpkin


RecipeIngredient Msrmt GramsWater ¼ Cup 173Ice ¼ Cup 58Pumpkin ½ Cup 120Macadamias, Salted 3/8 Cup 43Dark Chocolate (~86%) 2 Blocks 20

Comments & SuggestionsPumpkin & macadamia are most present wit a hint o chocolateand sweetness. I used a dark chocolate bar with 86% cacao

content but anything close will do.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 374Vitamin K 26Thiamin 23Vitamin B6 11Iron 29Magnesium 31Phosphorus 19Potassium 16Copper 36

Manganese 94

116



Chocolate Vanilla Coconut

LC336 kCal – 3 GL

RecipeIngredient Msrmt GramsWater ½ Cup 110Ice 3 TBSP 39Primal Fuel, Vanilla 2 Scoops 43Cacao Powder 1 TBSP 5Coconut, Shredded ¼ Cup 21

Comments & SuggestionsAdd cacao nibs and/or coconut akes aer blending oran added crunch. A bit o coconut “pulp” may benoticeable with the shredded coconut. Feel ree to usechocolate primal uel or chocolate whey and substitute vanilla extract or cacao powder.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin B6 4Iron 11Magnesium 17Phosphorus 11Potassium 7Sodium 16Zinc 7Copper 27Manganese 47

Selenium 7

117



Chocolate Cocodamia


RecipeIngredient Msrmt GramsCoconut Water ½ Cup 113Banana 1 Small 97Macadamias 12 31Cacao Nibs ½ TBSP 7Ice ¼ Cup 60Coconut Oil, Melted 2 TBSP 30

Comments & SuggestionsAdd rst 5 ingredients to your blender and blend

until smooth. Then add liquied coconut oil andblend again until smooth. Super thick and creamy. Enjoy with a spoon! I did not add nice tothis mysel.


Omega 6 0.99

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 15Thiamin 31Riboavin 13Vitamin B6 25Iron 12Magnesium 31Phosphorus 14


118



Creamy Chocochia


RecipeIngredient Msrmt GramsCoconut Water ¾ Cup 171Ice ¼ Cup 54Primal Fuel, Chocolate 2 Scoops 50Chia Seeds 3 TBSP 21Banana ½ Medium 60

Comments & SuggestionsCreamy. Are chia seeds healthy? I'll let you decide. Ibought some or this one smoothie and may not

ever eat them again. Nonetheless, i you do have chia seeds and enjoy them then thissmoothie will get you started.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 9Riboavin 11Vitamin B6 15Calcium 15Magnesium 20Phosphorus 27Potassium 28Sodium 18


119



Chocolate Vanilla Pumpkin Coconut


RecipeIngredient Msrmt GramsCoconut Milk 1 Cup 236Pumpkin ½ Cup 121Cacao Powder 2 tsp 4Vanilla Extract ½ tsp 2Stevia 1 ScoopIce ¼ Cup 60

Comments & SuggestionsPerect, smooth texture. Awesome blend o a variety o

avors. Coconut stands out above all. Touch o sweetnessand nice blended hints o pumpkin, chocolate and vanilla.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 377Vitamin K 24Niacin 10Folate 11Iron 52Magnesium 40Phosphorus 29Potassium 23


120



Chocolate Lime Macadamia


RecipeIngredient Msrmt GramsAlmond Milk ½ Cup 120Banana 1 XSmall 74Lime Juice 1 TBSP 18Macadamias, Salted 12 32Cacao Nibs 2 TBSP 16Coconut Palm Sugar 1 TBSP 10Cinnamon 2 tsp 4Ice ¼ Cup 60

Comments & SuggestionsStrong lime avor. Cacao Nibs may not blendully. It will leave a nice crunch while you drink.


Omega 6 0.88

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 20Thiamin 18Vitamin B6 21Calcium 9Iron 12Magnesium 27Phosphorus 15


121



Creamy Chocolate Cashew


RecipeIngredient Msrmt GramsAlmond Milk ¾ Cup 180Cashew Butter 3 TBSP 48Primal Fuel, Vanilla 4 Scoops 86Cacao Nibs 2 TBSP 16Ice ½ Cup 120Avocado 3 TBSP 42

Comments & SuggestionsCreamy. Chocolate primal uel or any other whey protein powder seems like an OK substitute.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin B6 13Folate 18Iron 19Magnesium 47Phosphorus 32Potassium 18Sodium 32Zinc 23Copper 73Manganese 44

122



Super Rich Chocolate Coconut

DF463 kCal – 3 GL

RecipeIngredient Msrmt GramsWater ½ Cup 121Ice ½ Cup 123Coconut Butter 2 TBSP 30Almond Butter 2 TBSP 29Apple Butter 4 TBSP 65Cacao Powder 1 TBSP 6Cacao Nibs 2 TBSP 17

Comments & SuggestionsStrong chocolate taste. Perect or dessert – share with 1-3 other people.


Nutrition Data: Vitamins & MineralsNutrient %DVRiboavin 16Calcium 12Iron 29Magnesium 58Phosphorus 38Potassium 22Zinc 20Copper 69Manganese 120Selenium 13

123



Chocolate Almond Pumpkin

DF319 kCal – 9 GL

RecipeIngredient Msrmt GramsAlmond Milk 1 Cup 239Pumpkin ½ Cup 125Cacao Powder 1 TBSP 7Almonds, Blanched ¼ Cup 30Coconut Palm Sugar 2 tsp 8Ice ¼ Cup 60

Comments & SuggestionsStrong chocolate taste with hints o pumpkin, almond and a

touch o sweetness. Enjoy with eggs or a healthy breakast.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 389Vitamin E 52Vitamin K 25Riboavin 18Iron 28Magnesium 50Phosphorus 32Potassium 21Copper 55

Manganese 78

124



Bitter Sweet Chocolate Almond


RecipeIngredient Msrmt GramsAlmond Milk 1 Cup 240Cacao Powder 1 TBSP 5Avocado 2 TBSP 28Almond Butter 2 TBSP 32Ice ¼ Cup 60Stevia 3 Scoops

Comments & SuggestionsOnly one gram o sugar. The tone o sweetness comes rom stevia. Feel ree to add banana

or your desired sweetness. Skip the stevia i you do.


Nutrition Data: Vitamins & MineralsNutrient %DVRiboavin 18Folate 13Calcium 12Iron 17Magnesium 44Phosphorus 29Potassium 17Zinc 14Copper 40

Manganese 67

125



Bitter Sweet Chocolate Mint Coconut

VLC390 kCal – 4 GL

RecipeIngredient Msrmt GramsCoconut Milk ¾ Cup 180Ice ¼ Cup 60Whey Protein Powder ½ Scoop 14Cacao Powder 1 TBSP 5Mint, Fresh 20 Leaves 5Stevia 1 Scoop

Comments & SuggestionsI you are not able to nd resh mint leaves then dried or an extract will do. Stevia adds a

slight tone o sweetness. A little banana works too. Only one gram o sugar!


Nutrition Data: Vitamins & MineralsNutrient %DVNiacin 7Folate 8Calcium 5Iron 38Magnesium 32Phosphorus 23Potassium 15Zinc 11Copper 37

Manganese 83

126



Chocolate Coconut Oil Fuel


RecipeIngredient Msrmt GramsWater ½ Cup 118Banana 1 Medium 117Primal Fuel, Chocolate 3 Scoops 66Ice ¼ Cup 65Coconut Oil, Melted 2 TBSP 28

Comments & SuggestionsAdd rst 4 ingredients rst and blend until smooth. Then add melted coconut oil and blendagain until smooth. Perectly creamy. Coconut oil provides a unique sweetness without any

grams o sugar.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 17Riboavin 5Niacin 4Vitamin B6 21Folate 6Magnesium 8Potassium 12Sodium 23Copper 5

Manganese 16

127



Green16 Smoothies with leay green veggies like spinach or herbs like mint

128



Lemon Banana


RecipeIngredient Msrmt GramsWater ¼ Cup 64Lemon Juice 2 TBSP 28Banana 1 Small 105Ice ¼ Cup 56Sea Salt 1 pinchSpinach 2 Cups 58

Comments & SuggestionsLemon is the strongest avor. Salt pairs well with lemon but

only a pinch is needed. I could not taste any spinach or thelie o me. Substitute lime or lemon or a unique twist.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 110Vitamin C 63Vitamin K 351Riboavin 11Vitamin B6 24Folate 34Iron 10Magnesium 18


129



Lemon Basil


RecipeIngredient Msrmt GramsWater ½ Cup 119Avocado 4 TBSP 61Lemon Juice 2 TBSP 31Basil (11 leaves) ¼ Cup 6Sea Salt 1 PinchIce ¼ Cup 60

Comments & SuggestionsSmooth. Strong in lemon and mild in basil taste. You may

want to start with 1 TBSP o lemon juice and tinker romthere. The pinch o sea salt levels out the lemon bite.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 8Vitamin C 35Vitamin K 47Vitamin B6 10Folate 16Pantothenic Acid 9Magnesium 6Potassium 10

Copper 7Manganese 8

130



Green Power


RecipeIngredient Msrmt GramsKombucha, Multi Green 1 Cup 223Banana 1 Small 100Pumpkin ½ Cup 120Spinach, Chard, Kale Mix 2 Cups 58

Comments & SuggestionsThe spinach, chard, kale mix was called “Power Greens” that Ipurchased at Whole Foods. Aer my rst sip my rst wordswere “Wow. That's weird. Diferent kind o sweetness.” Very

smooth with a little creaminess. Green taste is slightly presentwith a hint o kombucha “zziness.”


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 494Vitamin C 80Vitamin K 537Thiamin 27Riboavin 33Niacin 27Vitamin B6 47Folate 45


131



Rereshing Cucumber Juice


RecipeIngredient Msrmt GramsWater ½ Cup 116Avocado 3 TBSP 45Apple, Peeled ½ Medium 85Cucumber, Peeled, Sliced ¾ Cup 100Spinach 2 Cups 58Ice ¼ Cup 57

Comments & SuggestionsJuicy texture. Cucumber is the strongest avor. Hint o

sweetness but not much o an apple bite. No spinach tastepresent. Only a granny smith apple is allowed during the 21Day Sugar Detox program.


Omega 6 0.80

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 112Vitamin C 45Vitamin K 372Riboavin 13Vitamin B6 16Folate 42Iron 12

Magnesium 19Potassium 22Manganese 35

132



Super Nutritional Powerhouse


RecipeIngredient Msrmt GramsWater ½ Cup 118Ice ¼ Cup 54Banana, Frozen 1 Small 87Cacao Nibs 2 TBSP 16Almond Butter 1 TBSP 17Spinach 5 Cups 140

Comments & SuggestionsBlend rst 4 ingredients until smooth and then add

spinach and blend again. No other smoothies call orthis much greens. Spinach and the like are great but stayaway rom consuming this much on a daily basis.


Omega 6 2.17

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 264Vitamin C 78Vitamin K 846Vitamin B6 31Folate 76Iron 38Magnesium 66


133



Perectly Sweet Green Kombucha


RecipeIngredient Msrmt GramsKombucha, Citrus ½ Cup 113Banana ½ Small 102Avocado 1 TBSP 15Ice ¼ Cup 68Spinach 3 Cups 91

Comments & SuggestionsExtremely nutrient dense. Add more spinach or any greeno your choice without efecting the taste much.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 172Vitamin C 60Vitamin K 554Riboavin 26Niacin 18Vitamin B6 40Folate 65Magnesium 26Potassium 27Manganese 56

134



Mint N Kale


RecipeIngredient Msrmt GramsCoconut Milk ¼ Cup 57Lime Juice 1.5 TBSP 22Egg Yolk 3 Large 45Banana ½ Large 57Kale 2 Cups 57Apple, Granny Smith ½ Medium 62Pistachios ¼ Cup 28Ice ½ Cup 115Mint, Fresh 10 Leaves

Comments & SuggestionsAdd ½ to 1 cup o Kale at a time or best blending.This smoothie may turn out grainy. Adding avocado or othersmooth ruits will make or a more smooth texture.This is not the best tasting smoothie in this book but is one o the most nourishing.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 193Vitamin C 141Vitamin K 584Vitamin B6 52Folate 30

Iron 30Phosphorus 42Copper 38Manganese 71Selenium 40

135



Sweet Spinach


RecipeIngredient Msrmt GramsCoconut Water ½ Cup 120Egg Yolk 4 Jumbo 78Strawberries, Frozen 12 Medium 165Spinach 3 Cups 84Stevia 2 Scoops

Comments & SuggestionsVery unique, delicious avor. Ideal smoothie texture. Not thebest picture but it really tastes great. Egg yolks and spinachare ull o vitamins and minerals.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 180Vitamin C 201Vitamin K 512Riboavin 42Folate 81Magnesium 34Phosphorus 42Potassium 38Manganese 86Selenium 67

136



Sweet Kale


RecipeIngredient Msrmt GramsCoconut Water 1 Cup 230Banana 1 Small 99Avocado ¼ Cup 57Kale 2 Cups 53Ice ½ Cup 120

Comments & SuggestionsAdd stevia or coconut palm sugar or more sweetness. Mayend up a touch grainy – add more avocado i you desire. Forgreen smoothie newbies, start with ½ cup o kale and tinkerrom there.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 166Vitamin C 129Vitamin K 557Riboavin 25Vitamin B6 39Folate 24Magnesium 36Potassium 53Copper 24Manganese 66

137



Swiss Mint


RecipeIngredient Msrmt GramsWater ¾ Cup 172Lime Juice 2 TBSP+2 tsp40Ice ¾ Cup 173Avocado 7 TBSP 107Chard, Swiss 2.5 Cups 89Mint, Fresh 5 Leaves 2Stevia 2 Scoops

Comments & SuggestionsSmooth. Not the best tasting smoothie but verynutrient dense. Add a little banana or more sweetness. Strong mint avor. Chop swiss chardprior to adding to blender or best blending.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 117Vitamin C 83Vitamin E 19Vitamin K 952Vitamin B6 21Folate 29Pantothenic Acid 18Magnesium 28


138



Simple Green Carrot


RecipeIngredient Msrmt GramsCarrot Juice ¼ Cup 180Ice ¼ Cup 57Avocado 2.5 TBSP 38Spinach 2 Cups 60

Comments & SuggestionsNot sweet. Add stevia or ruit or added sweetness.Spinach is the most mild green. Add more i yourbudget allows! Cooked carrots is a good substitute orcarrot juice.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 546Vitamin C 50Vitamin K 394Riboavin 14Vitamin B6 24Folate 39Iron 13Magnesium 19Potassium 24Manganese 37

139



Green Banana


RecipeIngredient Msrmt GramsWater ¼ Cup 57Ice ½ Cup 121Banana 2 Small 202Spinach 3 Cups 82

Comments & SuggestionsMildly sweet. Spinach kills some o the sweetness. Add stevia,more banana or less spinach or extra sweetness. Mix it up andsubstitute diferent greens.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 156Vitamin C 68Vitamin K 496Riboavin 18Vitamin B6 45Folate 50Iron 15Magnesium 30Potassium 34Manganese 64

140



Sweet Green Pumpkin

DF177 kCal – 9 GL

RecipeIngredient Msrmt GramsCoconut Water 1 Cup 233Pumpkin 1 Cup 243Stevia 1 ScoopIce ¼ Cup 59Spinach 3 Cups 90

Comments & SuggestionsFor best blending, blend all ingredients except or the spinachrst. Then add about one cup o spinach at a time and keep

blending until smooth. I more sweetness is needed, add a littlebanana, other ruit or a pinch o stevia powder.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 925Vitamin C 59Vitamin K 592Riboavin 29Folate 54Iron 38Magnesium 53Potassium 57


141



Strawberry Banana Twist


RecipeIngredient Msrmt GramsWater ½ Cup 117Egg Yolk 3 Large 53Banana ½ Large 61Strawberries, Frozen 12 Medium 155Spinach 2 Cups 61

Comments & SuggestionsSmooth. Hints o banana and strawberry. Not sweet. Loadedwith nutrition.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 131Vitamin C 189Vitamin K 373Riboavin 28Vitamin B6 30Folate 61Phosphorus 29Potassium 24Manganese 67Selenium 45

142



Blueberry Spinach


RecipeIngredient Msrmt GramsWater ½ Cup 116Avocado 3 TBSP 44Blueberries, Frozen 1 Cup 148Spinach 2 Cups 60

Comments & SuggestionsVery thick but drinkable. Simple recipe that can easily be usedas a base. Substitute diferent berries or even any other ruitor blueberries. I the ruit is not rozen then add ice.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 115Vitamin C 58Vitamin E 15Vitamin K 409Riboavin 14Vitamin B6 16Folate 41Magnesium 17Potassium 19Manganese 55

143



Blueberry Vanilla Fuel

LC226 kCal – 5 GL

RecipeIngredient Msrmt GramsWater ½ Cup 113Primal Fuel, Vanilla 2 Scoops 42Blueberries, Frozen ½ Cup 72Spinach 2 Cups 55

Comments & SuggestionsVary the recipe with chocolate primal uel and/ordiferent berries.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 104Vitamin C 29Vitamin K 347Riboavin 8Folate 28Iron 9Magnesium 12Potassium 10Sodium 17Manganese 30

144



Avocado9 Smoothies eaturing avocado. More than likely creamy.

145



Creamy Raspberry


RecipeIngredient Msrmt GramsWater ½ Cup 115Avocado 3 TBSP 43Raspberries, Frozen 1 Cup 138

Comments & SuggestionsCreamy and rich in raspberry avor. Low in sugar. High inber. Any berry will y.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 67Vitamin E 10Vitamin K 25Vitamin B6 10Folate 17Pantothenic Acid 11Magnesium 11Potassium 12Copper 10Manganese 49

146



Creamy Pineapple


RecipeIngredient Msrmt GramsWater ¾ Cup 179Avocado 5 TBSP 73Pineapple, Small Chunks ½ Cup 93Ice ¼ Cup 61

Comments & SuggestionsCreamy with a hint o pineapple sweetness. Don't havepineapple? Try with other ruits. Anything goes!


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 85Vitamin K 20Thiamin 9Niacin 9Vitamin B6 16Folate 20Pantothenic Acid 13Potassium 13Copper 11Manganese 49

147



Almond Avocado


RecipeIngredient Msrmt GramsAlmond Milk 1 Cup 240Almonds, Blanched ¼ Cup 29Banana ½ Small 55Avocado 5 TBSP 75Ice ¼ Cup 58

Comments & SuggestionsCreamy. Very nutty. Strong avocado and almond taste witha slight hint o sweetness. I it ain't sweet enough or you

then add more banana.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin E 52Vitamin K 20Riboavin 21Vitamin B6 23Folate 22Magnesium 34Phosphorus 23Potassium 24Copper 30

Manganese 53

148



Apple Cinnamon Butter

DF208 kCal – 8 GL

RecipeIngredient Msrmt GramsWater ½ Cup 117Avocado 4 TBSP 56Papaya ½ Medium 146Apple, Peeled 1 Small 100Ice ¼ Cup 56Cinnamon 1 tsp 2

Comments & SuggestionsUse your avorite type o apple – I used a Braeburn.

Strong cinnamon avor but could use a little more.Papaya taste is not present so eel ree to substitute any smooth ruit.




149



Papaya Avocado Coconut


RecipeIngredient Msrmt GramsCoconut Water ¾ Cup 180Coconut Milk 1/3 Cup 80Avocado 6 TBSP 90Papaya 6 TBSP 90Ice ¼ Cup 63

Comments & SuggestionsStrong coconut avor. Super creamy. Grab a spoonand enjoy.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 22Vitamin C 107Vitamin K 27Vitamin B6 19Folate 33Iron 21Magnesium 33Potassium 46Copper 22Manganese 56

150



Almond Papaya


RecipeIngredient Msrmt GramsAlmond Milk 1 Cup 240Banana 1 X-Small 85Papaya, Cubes ½ Cup 117Avocado 6 TBSP 90

Comments & SuggestionsSuper thick & creamy. Grab a spoon and enjoy.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 29Vitamin C 146Vitamin E 22Vitamin K 28Vitamin B6 30Folate 36Pantothenic Acid 19Magnesium 20Potassium 32Manganese 27

151



The Fatty Vegan


RecipeIngredient Msrmt GramsWater ¾ Cup 171Ice ¼ Cup 60Banana 1 Large 130Avocado 4 TBSP 63Pistachios ¼ Cup 31Coconut Oil, Melted 2 TBSP 33

Comments & SuggestionsAdd the rst 5 ingredients to your blender and blend

until smooth. Then add liquied coconut oil and blendagain until smooth. Not sweet. Add stevia or morebanana or more sweetness.


Omega 6 5.81

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 31Vitamin K 18Thiamin 24Vitamin B6 59Folate 24Magnesium 23Phosphorus 21


152



Carrocado

LC - SD - DF188 kCal – 6 GL

RecipeIngredient Msrmt GramsCarrot Juice 1 Cup 231Ice ½ Cup 65Avocado 5 TBSP 77

Comments & SuggestionsExtremely nutrient dense. Add berries, a small piece o ruitor stevia i its not sweet enough or you.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 568Vitamin C 32Vitamin E 16Vitamin K 49Thiamin 13Vitamin B6 27Folate 19Pantothenic Acid 15Potassium 24Manganese 15

153



Vanilla Macadamia Fuel


RecipeIngredient Msrmt GramsWater 1 Cup 227Avocado 5 TBSP 75Macadamias 12 28Primal Fuel, Vanilla 2 Scoops 43Ice ¼ Cup 61Stevia 1 Scoop

Comments & SuggestionsNot to sweet with a slight stevia taste. Very creamy. Substitute other nuts or macadamias

or slightly diferent avors.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 12Vitamin K 20Thiamin 26Vitamin B6 15Folate 17Magnesium 15Potassium 14Sodium 16Copper 17

Manganese 63

154



Wine1 Smoothie with wine. Many more are on the horizon.

155



Blueberry Banana Sangria


RecipeIngredient Msrmt GramsWine, Red, Semi-Sweet ½ Cup 116Banana, Frozen ½ Small 48Blueberries, Frozen ½ Cup 76

Comments & SuggestionsAwesome. Strong wine avor with the perect compliment o blueberries and a slight hint o banana. I used Rex-Goliath FreeRange Red Wine which is “sweet and juicy.” To me, this wine issemi-sweet.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 19Vitamin K 19Riboavin 4Niacin 3Vitamin B6 11Folate 4Magnesium 4Potassium 7Copper 4Manganese 19

156



Fruity2 Smoothies eaturing a variety o ruits. Many more in the works.

157



Watermelon Strawberry Banana


RecipeIngredient Msrmt GramsWater ¼ Cup 61Watermelon, Diced 4/5 Cup 120Strawberries, Sliced ½ Cup 79Banana ½ Medium 59Ice ¼ Cup 57

Comments & SuggestionsTastes exactly like it sounds. Juicy. Thin. Smooth. Bestenjoyed on a hot Summer day, post workout or with eggs or

breakast.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 19Vitamin C 113Thiamin 7Vitamin B6 24Folate 11Pantothenic Acid 8Magnesium 13Potassium 19Copper 9

Manganese 32

158



Tropical Trio


RecipeIngredient Msrmt GramsWater ¼ Cup 61Ice ¼ Cup 59Pineapple, Chunks ½ Cup 77Mango, Chunks ½ Cup 61Banana, Frozen 1 X-Small 86

Comments & SuggestionsNice, smooth, creamy blend o tropical ruits. Very sweet.Add in amounts o each ruit that you think you will enjoy

best.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 11Vitamin C 102Thiamin 8Niacin 7Vitamin B6 24Folate 10Magnesium 9Potassium 14Copper 11

Manganese 48

159



Veggie3 Smoothies eaturing vegetables. Many more are on the horizon.

160



Creamy Cinnamon Squash


RecipeIngredient Msrmt GramsWater ½ Cup 122Butternut Squash, Baked ½ Cup 115Avocado 3 TBSP 44Cinnamon ½ tsp 2Ice ¼ Cup 60

Comments & SuggestionsSmooth and creamy. Not sweet. Squash avor is present butcinnamon is slightly more dominant. I'll go out on a limb and say

that any squash may work. I you need sweetness then add just alittle o any ruit or a pinch o stevia powder.




161



Cucado Lime Veggie


RecipeIngredient Msrmt GramsWater ½ Cup 120Lime Juice 2 tsp 10Ice ¼ Cup 56Red Bell Pepper, Chopped 2/3 Cup 100Cucumber, Peeled, Sliced 4/5 Cup 100Avocado 4 TBSP 60Spinach 1 Cup 30Sea Salt 2 Pinches

Comments & SuggestionsEnjoy this or the abundance o vitamins and minerals – not or the taste. It does not tasteterrible by any means but i you are used to all things sweet then you may puke. I'dpersonally enjoy this over and over again. Slightly grainy texture rom the bell pepper notblending ully.

Nutrition Data: MacronutrientsNutrient Grams % o CaloriesCarbohydrate 16 38Fiber 8Sugar 6

Protein 4 8Fat 10 54Omega 6 1.07

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 122Vitamin C 246Vitamin K 212Riboavin 15Vitamin B6 29

Folate 43Pantothenic Acid 15Magnesium 16Potassium 24Manganese 27

162



Banana Radish


RecipeIngredient Msrmt GramsWater ½ Cup 120Banana 1 Medium 143Radish, Sliced 10 Large 82Ice ¼ Cup 58

Comments & SuggestionsFrothy. For less or no roth, add only 1/8 Cup o Water orpossibly none at all. Sweet banana avor with pepperybites rom the radishes. Face your ear. Give this very

unique smoothie a shot.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 41Riboavin 8Niacin 6Vitamin B6 29Folate 12Pantothenic Acid 6Magnesium 12Potassium 20Copper 8

Manganese 22

163



Odds & Ends11 Smoothies that are all over the place.

164



Creamy Vanilla Milk


RecipeIngredient Msrmt GramsMilk, Whole, Raw 1 Cup 240Avocado 3 TBSP 43Vanilla Extract 1 tsp 4Pumpkin ½ Cup 122Coconut, Shredded 3 TBSP 15Ice ¼ Cup 56

Comments & SuggestionsSuper creamy thanks to avocado and whole milk. The avor o

milk is the most present with hints o vanilla, pumpkin andcoconut. I used grass-ed, whole vat-pasteurized milk. Do yourbest to source grass-ed, whole raw milk.


Omega 6 1.13

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 386Vitamin D 24Vitamin K 36Riboavin 34Pantothenic Acid 21Calcium 31Magnesium 20

Phosphorus 32Potassium 26Manganese 34

165



Sour Apricot

LC229 kCal – 11 GL

RecipeIngredient Msrmt GramsWater ¼ Cup 59Ice ¼ Cup 61Apricots 9 236Sour Cream ¼ Cup 60

Comments & SuggestionsSour. Smooth. Creamy. Lovely apricot taste to compliment.Substitute any variety o ruit or a completely diferent yet stillyummy smoothie.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 98Vitamin C 40Vitamin E 12Vitamin K 11Riboavin 12Calcium 10Phosphorus 12Potassium 20Copper 10Manganese 9

166



Ginger Almond Banana Yogurt

SD2434 kCal – 18 GL

RecipeIngredient Msrmt GramsYogurt, Plain, Full Fat 1 Cup 250Banana 1 Medium 114Ginger, Ground 1 tsp 2Almonds, Blanched ¼ Cup 30Ice ¼ Cup 62

Comments & SuggestionsNo avors overpower one another. Ginger is noticeablebut not too strong. Thin texture. Make sure the yogurt is

ull at! I used grass-ed but organic is ne.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 19Vitamin E 40Riboavin 36Vitamin B6 27Calcium 38Magnesium 37Phosphorus 41Potassium 29Copper 24

Manganese 73

167



Tropical Protein Boost


RecipeIngredient Msrmt GramsWater ¼ Cup 55Ice ¼ Cup 50Lemon Juice 1 TBSP 15Whey Protein Powder 2 Scoops 56Pineapple 7/8 Cup 137Macadamias 15 37

Comments & SuggestionsThis is enough or a whole meal or many. Not sweet but not bland. Add more lemon juice or

pineapple to enhance it i needed.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 121Thiamin 37Vitamin B6 13Folate 8Iron 10Magnesium 16Phosphorus 8Potassium 9Copper 22

Manganese 140

168



Cinnamon Vanilla Fuel


RecipeIngredient Msrmt GramsWater ¼ Cup 108Ice ¼ Cup 53Primal Fuel, Vanilla 3 Scoops 69Cinnamon 1 tsp 5

Comments & SuggestionsStrong cinnamon avor. Ice cream like avor. Vary the recipe by adding diferent spices suchas nutmeg, ginger, ground cloves...

Nutrition Data: MacronutrientsNutrient Grams % o CaloriesCarbohydrate 22 14Fiber 11Sugar 8Protein 32 43Fat 15 43Omega 6 0

Nutrition Data: Vitamins & MineralsNutrient %DVVitamin E 1Vitamin K 2Calcium 5Iron 2Magnesium 1Potassium 1Sodium 25Zinc 1Copper 1Manganese 44

169



Vanilla Macadamia Kombucha

VLC335 kCal – 2 GL

RecipeIngredient Msrmt GramsKombucha, Original ¼ Cup 56Ice 2 TBSP 30Almond Milk ¼ Cup 60Primal Fuel, Vanilla 1 Scoop 22Avocado 1 TBSP 14Macadamias 12 28

Comments & SuggestionsUnavored whey with vanilla extract or any vanilla whey should work or primal uel. Variety

o avors that surprisingly go well together.


Nutrition Data: Vitamins & MineralsNutrient %DVThiamin 28Riboavin 9Niacin 10Vitamin B6 11Folate 10Magnesium 11Phosphorus 7Sodium 8Copper 13Manganese 61

170



Bluestachio Almond

DF375 kCal – 9 GL

RecipeIngredient Msrmt GramsAlmond Milk 1 Cup 240Banana ½ Small 50Blueberries, Frozen ½ Cup 68Pistachios 3/8 Cup 45Ice ¼ Cup 62

Comments & SuggestionsPerectly sweet. No banana avor present. Semi-strong pistachio taste with almond not too ar behind.

Add a ew pistachios on top aer blending or a nicecrunch and stronger pistachio bite.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 22Vitamin E 16Vitamin K 17Thiamin 30Vitamin B6 50Magnesium 23Phosphorus 27Potassium 21Copper 37

Manganese 53

171



Cinnamon Almondamia


RecipeIngredient Msrmt GramsAlmond Milk ¾ Cup 180Cinnamon 1 tsp 3Banana, Frozen ½ Medium 59Blueberries, Frozen 1 Cup 148Macadamias 12 30

Comments & SuggestionsStrong cinnamon avor. For a simple change but unique avors, substitute other spices orthe cinnamon like ground cloves, ginger, allspice, cardamom, nutmeg, pumpkin pie spice, etc.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 33Vitamin E 12Vitamin K 37Thiamin 30Vitamin B6 19Iron 12Magnesium 20Potassium 14Copper 21Manganese 122

172



Almond Kiwi Banana


RecipeIngredient Msrmt GramsAlmond Milk ½ Cup 121Papaya, Cubes 1 Cup 151Kiwi, Small 1/3 Cup 57Almonds, Blanched ¼ Cup 30Ice ¼ Cup 61

Comments & SuggestionsStrong almond avor with a hint o kiwi and touch o papaya.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin A 34Vitamin C 244Vitamin E 55Vitamin K 34Folate 21Magnesium 32Phosphorus 20Potassium 23Copper 27Manganese 45

173



Strawberry Chestnut


RecipeIngredient Msrmt GramsWater ¾ Cup 175Chestnut Puree ½ Cup 121Almonds, Blanched ¼ Cup 28Strawberries, Frozen 12 Small 169

Comments & SuggestionsStrong strawberry taste with a hint o chestnut. I purchasedchestnut puree rom World Market. I you don't have rozenstrawberries then add resh plus ice. For more recipes, substitute

other berries and/or nuts like macadamias.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 179Vitamin E 38Riboavin 14Vitamin B6 13Folate 17Magnesium 27Phosphorus 21Potassium 18Copper 28

Manganese 82

174



Creamy Maca


RecipeIngredient Msrmt GramsWater ½ Cup 108Pineapple, Chunks ½ Cup 72Banana, Frozen 1 Small 98Primal Fuel, Vanilla 2 Scoops 47Maca Powder 1 tsp 4Ice ¼ Cup 65

Comments & SuggestionsCreamy. Delicious blend o unique avors.


Nutrition Data: Vitamins & MineralsNutrient %DVVitamin C 91Niacin 6Vitamin B6 24Folate 8Iron 6Magnesium 9Potassium 15Sodium 17Copper 20Manganese 48

175



Index By IngredientAllspice, Jamaican 107Almond Butter 92, 123, 125, 133Almond Milk 14, 46, 68, 87, 103, 104, 115, 121, 122, 124, 125, 148, 151, 170-173Almonds 19, 30, 35, 46, 55, 59-61, 103, 124, 148, 167, 173, 174Apple 41, 89, 101, 132, 135, 149

Apple Butter 123Apple Cider Vinegar 41Apricot 166Avocado 13, 20, 34, 35, 37, 38, 41, 48, 52-56, 58-63, 65-67, 70-74, 82-84,Avocado 87, 88, 91, 92, 94-96, 107, 110, 115, 122, 125, 130, 132, 134Avocado 137-139, 143, 146-154, 161, 162, 165, 170Banana 13, 14, 18, 19, 24, 25, 27, 30, 33, 35, 42, 45-51Banana 54-56, 61, 62, 64, 68, 70, 72, 75-78, 81, 84, 85, 89, 91, 92, 98Banana 104, 107, 110, 113-115, 118, 119, 121, 127, 129, 131, 133-135, 137Banana 140, 142, 148, 151, 152, 156, 158, 159, 163, 167, 171, 172, 175Basil 130Bell Pepper, Red 162Blackberries 21, 67

Black Pepper 37Blueberries 16, 18, 57, 85, 93, 94, 100, 143, 144, 156, 171, 172Cacao Nibs 112, 114, 118, 121-123, 133Cacao Powder 25, 48, 54, 110, 113, 115, 117, 120, 123-126Cantaloupe 27, 71, 95Cardamom 56Carrot Juice 139, 153Cashew Butter 122Chard, Swiss 138Chestnut Puree 90, 93, 106, 174Chia Seeds 119Chocolate Bar, Dark 116Cinnamon 14, 28, 30, 65, 81, 84, 86, 87, 90, 92, 101, 105, 113, 121, 149Cinnamon 161, 169, 172Cloves 15, 61, 111Coconut Butter 79, 123Coconut Cream Pie Larabar 31Coconut Oil 22, 52, 82, 96, 99, 118, 127, 152Coconut Milk 15-17, 19, 22-30, 34, 47, 53, 57, 74, 81, 83, 113, 115, 120, 126, 135Coconut Milk 150Coconut Meat, Fresh 20Coconut Palm Sugar 15, 52, 82, 121, 124Coconut, Shredded 13, 14, 18, 21, 31, 33, 73, 85, 94, 105, 117, 165Coconut Water 20, 33-35, 62, 92, 93, 95, 96, 100, 110, 114, 115, 118, 119, 136Coconut Water 137, 141, 150

Cofee 45-68, 70Cranberries 102Cucumber 37-39, 42, 43, 60, 132, 162Egg, Whole 85, 87, 94Egg Yolk 15, 23, 52, 62, 81-84, 86, 88-93, 95, 96, 135, 136, 142Flax Seed Meal 108, 114Ginger 21, 24, 62, 71, 72, 77, 79, 82, 167Graperuit Juice 88

176



Kale 135, 137Kiwi 43, 78, 173Kombucha, Citrus 77, 79, 108, 111, 134Kombucha, Cosmic Cranberry 74, 102Kombucha, Gingerade 71, 72Kombucha, Multi Green 76, 131Kombucha, Original 20, 70, 73, 75, 78, 94, 170Lemon Juice 37, 129, 130, 168Lime Juice 23, 37, 38, 63, 83, 121, 135, 138, 162Macadamias 13, 16, 53, 63, 68, 82, 83, 86, 116, 118, 121, 154, 168, 170, 172Maca Powder 27, 114, 175Mango 94, 159Milk, Whole, Raw 165Mint 29, 48, 126, 135, 138Nutmeg, Ground 15, 68, 104Orange Zest 59Papaya 22, 26, 149, 150, 151, 173Pear 29, 87Pecans 51Pineapple 17, 58, 75, 79, 147, 159, 168, 175

Pistachios 25, 40, 47, 110, 135, 152, 171Primal Fuel, Chocolate 111, 119, 127Primal Fuel, Vanilla 21, 26, 98, 108, 112, 117, 122, 144, 154, 169, 170, 175Pumpkin 14, 23, 24, 33, 51, 61, 64, 68, 76, 78, 84, 98-108, 116, 120, 124Pumpkin 131, 141, 165

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