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Jane W. Smith, DMin, AADPHEATH COACH & RAW FOOD SPECiALiST

BROUGHT TO YOU BY

Your best quick start to a healthier, more vibrant you!

Green Smoothies

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because I firmly believe that no matter what dietary philosophy you live – omnivore,

vegetarian, vegan, or any other, adding more Green Smoothies to your diet is very likely

to improve how you feel in very short order. I have been a fan of them for years. Also, I

have, by now, read about, heard about, and know personally many, many people, young

and old alike, who have had substantial improvements in their health just by adding

Green Smoothies to their diets. It is the best way I know to help anyone who wants to

feel better, more alive and energetic. It’s such good news, that it just has to be shared!

These easy-to-prepare and versatile additions to your diet can make a big difference in

your life as well! Be sure to make a list of the improvements you experience as you go

along! You could be amazed.

Jane W. Smith, DMin, AADPHEATH COACH & RAW FOOD SPECiALiST

DISCLAIMER: The use of this material is not a substitute for legal, accounting, health or professional services. Consult competent professionals to answer your specific questions. The information presented in this work, is in no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Your physician should be aware of all medical conditions that you may have, as well as the medications or supplements you may be taking. If you are pregnant or nursing, please consult with your doctor.

This booklet is my gift to you —

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2 My gift to you...an introduction

4 About Jane Smith and Abundant Raw Life 5 Importance of Greens

6 Change habits by repeating behaviors for 21days

7 General guidelines

9 Recipes

10 Apple Green Smoothie

11 Blueberry Cream Smoothie

11 Almond Milk

12 Creamy Strawberry Smoothie

13 Frosty Pumpkin Seed Sweet Green Smoothie

14 Perfect Green Smoothie for Beginners

15 Hail to the Kale

16 Pineapple Greens

17 Sweet Fennel Smoothie

18 Green Benevolence

19 Green Master

20 Taking Them Up a Notch – Super Smoothies

22 Some final thoughts

Table of Contents

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Iam very happy that you are interested enough in the

improvement of your own health and vibrancy that

you have requested this offering! I don’t think you will be

disappointed that you did!

Allow me to introduce myself. I am a Health Coach and

Raw Food Specialist, and it took me many years to get

here. I have been interested in improving my own nutrition

my entire adult life, through the raising of our seven

children, careers as an educator, a chaplain, and a hospital

department leader.

My own dietary evolvement has been from Omnivore, to

Vegetarian in 1994, to Raw Vegan in 2006. In 2010 I was

certified as a Raw Chef and Instructor, and in 2012 as a

Holistic Health Coach.

These days I spend a big part of my life as a Coach for

folks who want, like you, to live with the very best they can

realize. They want to be free of many of the physical and

sometimes emotional annoyances that are often attributed

to the aging process, but, in reality, are the results of eating

patterns that do not serve them well. Along with both

individual and group Health Coaching, locally and long

distance, I lead workshops and presentations on a variety

of nutrition and lifestyle topics, write an almost weekly

blog and an almost monthly newsletter, and am otherwise

available for consultation.

I love my work! I love being a part of peoples’ lives who

are gradually and steadily improving the way they eat and

the way they live. I love witnessing their transformation from

merely existing on this planet, to thriving on it with renewed

energy and enthusiasm, with freedom from common

chronic ailments and actually a reborn zest for life. It’s a

beautiful thing, for sure!

I would like very much to hear your feedback to this booklet,

as well as to your experience with Green Smoothies.

Hello, my friends,

Seriously! Do let me know. I am very interested in your

reactions and impressions, and very much want to add

your good ideas to my work. Thank you. My contact

information is below.

Enjoy the adventure of Green Smoothies!

To your best health, always,

Jane Smith, DMin, AADPHEATH COACH & RAW FOOD SPECiALiST

573-875-8787

abundantrawlife@gmail.com abundantrawlife.com (blog) janesmith-healthcoaching.com facebook.com/abundantrawlife

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Green vegetables are the foods most missing in modern

diets. Learning to eat greens is essential in creating

health. When you nourish yourself with greens, you will

naturally crowd out the foods that make you sick. Greens help

build your internal rainforest and strengthen the blood and

respiratory system. They are especially good for city people

who rarely see fields of green in open countryside. Green is

associated with spring, life, the time of renewal, refreshment,

and vital energy. In Asian medicine, green is related to the

liver, emotional stability and creativity.

Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorus, zinc, and vitamins A, C, E, and K. They

are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Whenever possible, choose

organic. But eating non-organic greens is much better than not eating any greens at all!

Some of the benefits of eating dark leafy greens are:

• Blood purification

• Cancer prevention

• Improved circulation

• Strengthened immune system

• Promotion of healthy intestinal flora

• Promotion of subtle, light, and flexible energy

• Lifted spirit and elimination of depression

• Improved liver, gall bladder, and kidney function

• Cleared congestion, especially in the lungs by reducing mucus

There are many greens to choose from. Find greens that you love and eat them often. Also, be adventurous and try greens

that you’ve never heard of before. Broccoli is very popular among adults and children. Each stem is like a tree trunk, giving

you strong, grounding energy. Rotate between bok choy, napa cabbage, kale, collards, watercress, mustard greens, broccoli,

dandelion, and other leafy greens. Green cabbage is great raw, or in the form of sauerkraut. Arugula, endive, chicory, lettuce,

mesclun, and wild greens are generally eaten raw. Spinach, Swiss chard, and beet greens are best eaten in moderation because

they are high in oxalic acid, which depletes calcium from bones and teeth, and may lead to osteoporosis.

When some people hear ”leafy green vegetables,“ they often think of iceberg lettuce, but the ordinary, pale lettuce in restaurant

salads doesn’t have the power-packed goodness of other greens. Get into the habit of adding these dark, leafy green vegetables

to your daily diet. Try it out for a few weeks and see how you feel.

— See more in Greens Glorious Greens by Johnna Albi and Catherine Walthers.

Importance of Greens

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DRINK GREEN SMOOTHIES FOR 21 DAYS

Some time ago I read that research has shown that it takes 21 days to

develop a habit. That’s 21 days of going to the gym or exercising in

some way every day, 21 days of eating healthy, 21 days of not swearing,

21 days of meditating, 21 days of anything.

When you want to start something new in your life, the research suggests

that you allow yourself to not commit to it for life, but, rather, make the deal

with yourself to try it out for 21 days. When the 21 days are completed, you

have the choice to carry on with the new behavior or not, or so you think.

After 21 days of the repeated behavior, your neural pathways have already

formed, and you will more than likely continue with your new habit. Since

you have observed the benefits along the way, your unconscious will want

to continue if it has been beneficial.

The difference seems to be that if we try to convince ourselves that we

must change something for life, our conscious self may reject the idea.

Instead, if you “suggest” to your brain that you want to try something for 21

days, it will be more willing to cooperate. I certainly have had better success

with positive changes in my life by committing to a particular length of

time to experiment with a new behavior, than I ever have by starting (or

stopping) one “for the rest of my life.”

Consider then, as you begin this adventure into Green Smoothies, a 21

Day approach. What do you have to lose? If you’re going to go to the

trouble to get the additional greens and fruit into your kitchen, you might

as well get serious enough about the effort to commit to a new behavior

for 21days. You can always change your mind after the time frame ends,

but it the meantime you’ll at least have run an experiment long enough for

you to begin to enjoy some of the many initial benefits of regularly drinking

Green Smoothies. While you’re at it, I recommend keeping a journal of your

Green Smoothie activities. Daily record what you blended, how much, how

you liked what you made, and most importantly, what changes, however

slight they may seem, occur along the way.

A suggestion...

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Most of the vitamins that we need for good health are in fresh fruits. Most of the minerals that we need are in vegetables, most especially in dark, leafy greens. Most Americans are woefully deficient in both. Hence is the wisdom and the

beauty of Green Smoothies, the almost magical combination of fruits and dark leafy greens in some stunningly delicious beverages.

Victoria Boutenko is the raw foodist who, among many gifts she has given to the movement, put the Green Smoothie phenomenon on the map. She has written numerous books and articles on the subject including:

General guidelines

Green for LifeGreen Smoothie RevolutionGreen Smoothie Prescription

All three books are packed with nutritional information and good recipes. Other authors include recipes in their rawfood reparation books as well. Following are some general guidelines to help you get started.

1. Start with fewer greens and more fruit and slowly increase the greens as desired. There are no rules here, but the point is to get lots more greens into your body than you are probably getting. So start with something like a 40:60 ratio, greens to fruit, and work up to more like the reverse of that—60:40 greens to fruit.

2. If you like cold smoothies but only have fresh fruit, you can substitute some ice cubes for the water.

3. Fresh is always best, but keep in mind that these smoothies will stay fresh for up to 3 days in the refrigerator. You can make them whenever you have the time. Many people make them in the evening so they are ready to enjoy in the morning, and/or be packed into a lunch box for school, work, or other away from home activity. That was my regimen when I worked 30 minutes from home. Now I make a quart almost every morning, drink half in the morning for breakfast, then finish the other half in the afternoon or evening.

4. Because we need to obtain the full spectrum of vitamins and minerals, it’s good to use a wide variety of fruits and greens as you go along. Try some fruits you don’t ordinarily eat, and experiment with offbeat greens: dandelion, mustard, turnip, etc. Some of my favorites are spinach, collards, chard, kale, parsley, and things like basil, parsley, or mint if I have some around. Organic is best. Buy it as much as you can. Local organic is the very best.

People have all sorts of ways of putting green smoothies together. Here’s my approach.

1. Put in a blender 2-4 pieces of fruit (depending on your size and your sweet tooth). Make one fruit a banana or two, at least in the beginning. Bananas are sweet, they add bulk and a nice texture. You can count a cup of berries as a piece of fruit. Pick whatever you

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like, but I’d start with only 2 different kinds, ie banana/blueberry, banana/orange or apple or pear, banana/1 cup melon, etc., so you can keep track of combos that you like.

2. Add one cup of water and blend a little.

3. Add greens—A good place to start is with 1 or 2 handfuls of spinach. It’s a sweet leaf and blends well, thereby enabling you to adjust to the different green taste and texture a bit. You can work up to 4 handfuls, (cups approximately) or 4 big collard, kale, or chard leaves, etc. Add a little parsley if you have some.

4. Add about another cup of water and blend well. You should end up with close to a quart of smoothie, which fits very nicely into a quart canning jar if you need to travel with it, or store it overnight.

5. Enjoy! It’s best to take your time sipping it—it may be a surprise to your system at first and cause some gas or bloating. This is NOT a serious condition, but can be avoided usually by taking your time drinking it. I carry mine around in the morning as I am getting ready for the day.

6. Experiment with consistency by adding or subtracting water, temperature by adding ice, etc.

I have seen many people feel like new people within a week of drinking daily green smoothies. Be amazed and rejoice!

Once you get used to drinking green smoothies, you can ramp up the nutrient density by adding a couple of these items to a smoothie – or not.

• 1 Tbs. spirulina, dulse flakes, kelp flakes, hemp seed, ground flax seed, raw almond butter or raw tahini

• ¼-1/2 cup sprouted mung beans, buckwheat groats, lentils, sunflower seeds, soaked chia seeds

Then you can write your own green smoothie book. The possibilities are endless, and there are few things that are better for your body than green smoothies!

Still, if you never experiment beyond fresh or frozen fruits, and a variety of dark leafy greens, you will reap all the many benefits of Green Smoothies, and quite possibly feel better than you have for as long as you can remember.

If you haven’t done so already, get started now!

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Some people rarely look at recipe collections of any kind. Others, like me, feel more

comfortable with an “instruction manual” or a few recipes at the beginning of a new

practice. The following recipes are meant as suggestions. They come from a variety of Green

Smoothie enthusiasts and, I hope, show some of the great variety which abounds in the

Green Smoothie world!

Use them if they are helpful, amend them to better suit your own preferences with consistency,

temperature, relative sweetness, etc. Then you’ll have lots of fun building your favorites of

your own design, and experimenting with new possibilities. More savory combinations are

referred to as soups, but have the same base of dark leafy greens. I have not included any of

those here, and just offered some sweeter samplings. Perhaps I’ll next write an e-book about

green drinks other than Green Smoothies.

Recipes

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1 bunch spinach

3-4 kirby cucumbers or 2 large regular cucumbers

1/2 bunch parsley (or less)

4-5 apples

2 stalks celery (optional)

As much ginger as you can stand (be conservative if you’re not used to working with fresh ginger.

Juice of 2 limes or lemons (to taste)

16 oz or more water

This can easily be adjusted in all sorts of ways to suit your taste.

From birdy27 on www.rawfoodrehab.ning.com

Apple Green Smoothie

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2 cups fresh or frozen blueberries

1 banana

2 cups chopped Swiss chard

1 cup almond or other nut milk*

Blend all ingredients together.

From Going Raw, by Judita Wignall

Blueberry Cream Smoothie

REALLY, THERE’S NO EXCUSE!

Almonds are also highest of all nuts in arginine, an amino acid that boosts the immune system and inhibits tumor growth.

1 cup almonds –as raw as you can get them

3-5 cups water

1 Tbs raw honey or raw agave nectar

1. In a blender or Vita-Mix, blend the almonds and water and sweetener until smooth.

2. Strain through a cheese cloth, nut milk bag, or fine strainer, or use as is.

Note: You can use other nuts such as Brazils, hazelnuts (filberts), cashews, or seeds, such as sunflower or hemp.

Almond Milk —*

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Avocado, also known as an alligator pear, contains about 20% fat, more than any other fruit. It is

loaded with vitamin E, so is great for protecting both our skin and our heart. Avocados are especially good in smoothies if you like them more creamy, or if you want them to keep you feeling full and satisfied for a longer period of time.

8-10 strawberries, with stems (or 1 cup blueberries or raspberries)

2 cups dark leafy greens

1 banana, peeled

1 cup grapes (optional)

½-1 avocado

2 cups water

Blend all ingredients, adding the avocado last.

From Jane W Smith, Abundant Raw Life

Creamy Strawberry Smoothie

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(Serves 1-2)

Coconut water (from young Thai coconuts) has a naturally sweet taste and is great for adding some additional

sweetness and hydration to your drinks. Coconut water is high in electrolytes (potassium and sodium), and has been called nature’s own sports drink exactly for that reason. It can help fight off muscle cramps and dehydration, and, in general, promote healing in the body. Coconut water is high in potassium – an important nutrient for heart health and regulating blood pressure. Make sure to get raw, unpasteurized coconut water, or even better, water from a fresh, young coconut (the ones with the white, stringy shells).

1 frozen banana

2 frozen (or not) oranges (medium)

1 cup coconut water

2 Tbs raw sprouted pumpkin seeds (or plain raw)

1 cup spinach or another favorite leafy green, such as collards or chard

Pinch of fresh raw ginger, finely grated

Options:

½ avocado for added health fats and creamier texture

Splash of lemon juice (1/2 lemon squeezed)

For added sweetness, toss in a handful of green grapes, 1 peeled kiwi, ½ cored soft pear or a diced green apple (handful)

For a super creamy smoothie, substitute almond milk for the coconut water

To Blend:

Place all ingredients in a blender. Blend from low to very high speed. (To fully puree the greens and orange it’s best to use a high speed blender. The high speed for a few seconds will really break up any bits of pumpkin seeds or leafy greens).

Adapted from Kathy Patalsky’s Frosty Pumkin Seed Sweet Green Smoothie

Frosty Pumpkin Seed Sweet Green Smoothie

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2 cups spinach (organic is best)

8-10 strawberries, stems included

1 mango or papaya peeled

1 apple

1 banana

Juice of 1 lemon

2 cups water

Blend all ingredients well. Adjust consistency with water as you like. Add chipped ice, if desired. Switch out the fruit, or reduce it, but keep the greens. There are no rules!

Adapted from Green for Life, by Victoria Boutenko

Perfect Green Smoothie for Beginners

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Just in case you still have difficulty drinking kale, this smoothie may finally make you a convert. With avocado

for creaminess and pear for sweetness, the kale’s slightly bitter taste completely disappears. The many benefits remain, however. There are minerals, vitamins A, C, and K, plus forty-five different antioxidants to help your body fight off free radicals. Enjoy!

1 cup coconut water, nut milk, or water

2 cups kale

1 pear

½-1 avocado

1 cucumber, 1 lemon, peeled

Handful of cilantro

½ inch slice of ginger

1 cup water, or more to reach desired consistency

Add all ingredients to the blender, except the water, and blend well. Check the consistency, and add a little more water if needed.

Adapted from The Best Green Drinks Ever, by Katrine van Wyk

Hale to the Kale

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This is a refreshing, light, hydrating drink with a tropical pina colada flair. It is packed with enzymes and electrolytes. The romaine provides a little dose of protein, too, making this

a great light snack.

1 ½ cups coconut water

1 cup chopped pineapple, peeled and cored

½ cucumber

1-2 cups romaine lettuce

3 ice cubes

Add all the ingredients to the blender, except ice. Blend until all the ingredients have turned into a smooth liquid. Add the ice cubes and blend for another 10 seconds or until the ice is crushed and well blended into the drink.

Adpated from The Best Green Drinks Ever, by Katrine van Wyk

Pineapple Greens

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Bitter greens, such as dandelion, mustard greens, beet greens, turnip greens, etc., are excellent bases for

smoothies. They are particularly detoxifying and digestion stimulating. Include them periodically, even if you add more fruit to balance the bitter.

Blend well:1 cup fennel greens1 cup dandelion greens1 cup chard1 pear1 mango, peeled1 banana2 cups waterYields 1 quart

From Green for Life, by Victoria Boutenko

Sweet Fennel Smoothie

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Blend well:

6-8 leaves romaine lettuce

1 cup red grapes

1 medium orange

1 banana

2 cups water

Yields 1 quart

From Green for Life, by Victoria Boutenko

Green Benevolence

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Add this drink to your healthy-habit regimen. It’s packed with cleansing nutrients and fiber to help

sweep you clean – a good thing after all the fancy food and holiday drinks. Additionally, because it contains ginger and cayenne, it will have a warming affect in these winter months. The heat will also help to speed up your metabolism. Cayenne pepper helps increase circulation, which is an important aspect of a successful cleanse. It also breaks up mucus in the body, helping dissolve and release toxic buildup.

1 cup or 3 leaves kale

¼ green apple

1 inch slice fresh ginger

¼ tsp cayenne pepper

1 Tbs real maple syrup (honey, agave nectar, or coconut syrup will also work, and are good choices-JWS)

½ cup water, warm if you like

½ cup freshly made apple juice

Add all ingredients to the blender, pouring the liquids over the top. Blend until everything is smoothly mixed. Sip it slowly.

From The Best Green Drinks Ever, by Katrine van Wyk

The Green Master

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MAKING SUPER-SMOOTHIES

It bears repeating here that the most important ingredients in Green Smoothies is the dark leafy greens.

My favorites are spinach, k=ale, chard, parsley, and collard greens. You can also use bok choy, mustard, dandelion, beet, or turnip greens. These are more bitter, but great for helping to lose unwanted belly fat. Bitter greens also are known to blast cancer cells. I’m not one who loves bitter greens, but for optimizing my health, I add some of the more bitter tastes sometime during each week – mostly. Use the fruits you love, but don’t overdo, just because they have lots of sugar.

As a starting point here are things that I also add to my Green Smoothies on some, but not all, days. I choose two items, each from a different one of the following categories. Those things listed within the same catetory have similar properties.

1. Sprouts - 1/3-1/2 cup sprouted lentils, mung beans, or buckwheat. I sprout ½ cup at a time, and use the sprouts all up and then start another variety. Other sprouts can certainly be used –radish, alfalfa, etc. All sprouts are nutritional power houses with many health benefits.

2. Sea Vegetables - 1 Tbs. spirulina, kelp granules, or dulse granules. Blue-green algae or chlorella would also be good choices. Sea vegetables are wonderful addition to any diet, and their slightly fishy taste is hardly noticeable in Green Smoothies. Again, they are loaded with many nutrients, and are especially good for thyroid support.

Dulse is a great protein source, and is rich in valuable vitamins, minerals, and iodine.

Kelp is high in B vitamins, protein, iron, magnesium, zinc, and iodine.

Chlorella is good for blood pressure, and cholesterol and immune support. It is an excellent source of chlorophyll, otherwise known as liquid sunshine.

Spirulina is an excellent source of protein, B complex vitamins, chlorophyll, beta-carotene (more than carrots), vitamin E, and several minerals.

3. Seeds 1-2 Tbs.

Flax seeds (ground) contain magnesium, calcium, and iron. They are rich in Essential Fatty Acids (EFAs) and omega-3 fatty acid. They support heart and brain health, and have many other benefits, and will add some bulk to the Green Smoothie, keeping you feeling full longer.

Hemp seeds are very high in protein, omega 3s, and vitamin E.

Tahini -- ground up sesame seeds, which are the richest source of natural calcium on the planet. Try to get it raw. Start with just 1 Tbs. It is the consistency of a nut butter, so adds some thickness.

Taking them up a notch

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4. Other – 1-2 Tbs.

Maca powder, a Peruvian root, is rich in amino acids, vitamins, and minerals (magnesium, iron, and calcium.) It has long been thought to help keep hormones in balance.

Raw nut butters, such as almond or cashew will add more protein and fat.

Nutritional yeast is a good protein source which contains many other valuable nutrients. It also provides a sort of cheese taste.

Raw Cacao powder or raw Carob powder -- A little chocolaty surprise is always a nice treat. These items, without added sugar and preservatives, also add nutrition benefits

5. 1-3 tsp. bee pollen – one of the most complete foods in nature. It has high anti-oxidant levels, protein, B vitamins and many other vitamins and minerals. Buying it from local sources is best.

Introduce any of these items one at a time, and then mix and match them as you like, without overdoing. I usually add two a day, or none.

Again, these additions are options, and certainly not necessities to your Green Smoothie pleasure. While they do provide valuable nutrition elements which are somewhat harder to come by in the standard American diet, be judicious with them. Most of all, keep your Green Smoothies tasty, so that you’ll keep returning to them as a mainstay in your food plan.

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I do hope you enjoyed this booklet as much as I enjoyed putting it together for you. And I do hope it will help you build your own

regular Green Smoothie habit, and do so sooner than later. As I said in the beginning, my experience has been that people who incorporate Green Smoothies into their diets see positive changes in their health in a short period of time, without exception. That’s a pretty strong statement, but I’ll stand by it. So, if you haven’t already begun, start today to make one of the best possible investments in your health, your levels of energy, vigor, and vitality.

I look forward to getting to know you better.

Now that you are a subscriber to my almost monthly newsletter, you will be seeing more ideas to help rid yourself of annoying aches and pains such as headaches, arthritis, digestive distress, and chronic ailments such as diabetes, unwanted pounds, and allergies.

You can feel lots better than you may be feeling now! You may also want to visit me at my almost weekly blog at abundantrawlife.com and my Facebook page at facebook.com/abundantrawlife.

More information is available about Health Coaching and Raw Food Preparation at janesmith-healthcoaching.com.

Thank you for being here. Take good care of yourself!

Jane

Some final thoughts