includes 5 vegan smoothie recipes smoothie guide...

CompleteSmoothie Guide

The Happy Health Freak's

Includes 5 Vegan Smoothie Recipes

Your Guide to Green Smoothies 3Juicing vs Blending 4

Equipment 5Build the best smoothie 6

Kitchen Sink Green Smoothie 7Purple Powerhouse Smoothie 8

Peanut Butter Cup Smoothie 9Shamrock Shake Smoothie 10

Strawberry Zucchini Smoothie 11About Me 12

DISCLAIMER: I am not a doctor, nor do I play one on TV. Please consult your doctorprior to starting a new diet regime. These recipes are for inspirational purposes only.

© 2016 by The Happy Health Freak. All Rights Reserved. For personal use only. Modification and distribution physically or digitally is strictly prohibited.

www.thehappyhealthfreak.com

Complete Smoothie Guide

Hi! I'm Myra Mingo, aka The Happy Health Freak. I love smoothies somuch that I created this guide so you can get on your way to being

a lean, mean, smoothie making machine!This guide also includes 5 of my favourite smoothie recipes which

are easy to make with simple ingredients.Make sure to stop by my blog, The Happy Health Freak, to check out

all of my other delicious healthy recipes.

http://thehappyhealthfreak.com/


Your Guide to Green SmoothiesSmoothies are a fabulous way to get your recommended serving of fruitsand vegetables. If you are new to blending, welcome! You are well on yourway to a new healthy lifestyle by incorporating more fruits and veggies into

your diet.

If you are a blending pro, I hope to share a few tips and tricks that I’velearned along the way.

At the end of this guide are 5 Vegan Smoothie Recipes for you to try!

Buy fruit in bulk, in season and freeze. This not only saves money butkeeps your smoothies cold and requires less ice!Also save money by buying avocados in bulk, peel them, cut them intoquarters and keep frozen. Avocados make your smoothies very creamy.If you prefer your smoothies sweet, add a natural sweetener like one ortwo medjool dates or banana.Always do your best to buy fresh organic fruits and vegetables.If you have a high speed blender, leave the peel on to get those extranutrients.Plan ahead! Make freezer packs of your favourite smoothies by adding allof the ingredients to a freezer safe bag. Don't forget to label it so youknow what's in it ;)To keep my smoothies vegan, I prefer to use plant-based proteinpowders such as Manitoba Harvest Hemp or Plant Fusion (Vanilla &Chocolate are my faves!)

TIPS & TRICKS

3


Juicing vs BlendingThere is a time and place for both juices and smoothies. I have a juicer and

also love using it, but find I lean more towards a smoothie. Why?Smoothies are more filing.

Juicing removes the fibre and pulp from the fruit/vegetable and you are leftwith only the juice making it easier for your body to absorb the nutrients.Juicing is great when you want to give your body a break from digestingfood. However, without the fibre and pulp, juices really do not fill you upand are better to have between meals. Many people also make the mistakeof juicing too much fruit and not enough vegetables, which results in a juicethat is very high in sugar, causing your blood-sugar levels to spike! A good

rule of thumb is 1 part fruit for every 3 parts vegetables.

With smoothies you are blending the entire fruit/vegetable keeping the fibreand pulp. This results in a thicker beverage that is more filling. And withsmoothies you tend to add other ingredients such as nut-milk, protein

powder, chia seeds, etc., so you are consuming a more satisfying drink thatcan be used as a meal replacement. However, nutrients stick to the fibre andare carried out through the body so you do not absorb them as much. Again,as with juicing, some people tend to blend too much fruit resulting in a

smoothie that is very high in sugar.

You may notice these recipes are either banana-free or use verylittle bananas. I tend to follow a low-carb diet and therefore limit the

amount of high-sugar fruits in my smoothies. If you love bananas feel freeto add more of them!

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BLENDERSI need to take a moment to talk about blenders. There is adifference between a high-speed blender (Vitamix or

Blendtec) and a conventional kitchen blender (Ninja, Nutri-Bullet, Cuisine Art, Kitchen Aid, etc). I've had a Vitamixblender now for over 3 years and use it nearly every dayand not just for smoothies, it makes dressings, sauces, nutbutters, soups, chop veggies, and grinds coffee and flour.Hands down, the best kitchen investment I have ever made.


Equipment

REUSABLE STRAWSIf you plan on sipping your smoothiesyou're going to want a reusable straw. Not only is it better for the environment,they look pretty cool too! I prefer metalstraws to sip on my green smoothies.

MASON JARS OR LARGE SMOOTHIE CUPYou will definitely want a large Mason jar orsmoothie cup with lid (many even come with areusable straw too!) I prefer Mason jars thoughbecause they are more portable, you just screwthe lid on and head out the door with no spills!

A high-speed blender allows you to blend fibrous fruits and veggies to maximize thenutrients, such as celery, apple with the peel, leafy greens, and seeds. It pulverizes

everything to a beautiful smooth liquid – with NO CHUNKS. Have you ever made thosesmoothies that require a spoon to eat it? No more! If you are smoothie enthusiast or

love to cook I would highly recommend investing in a high-speed blender.

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Build the Best Smoothie

1-2 CUPS LIQUID

1/2-1 CUP FRUIT

Avocado, Nut Butter,Coconut Oil

Cocoa, Cinnamon, Vanilla,Basil, Mint, Cilantro

Maca Powder, Green Powder,Chia Seeds, Flaxseed,Protein Powder

(If fruit is not frozen)

2-3 CUPS VEGETABLES

Water, Nut-Milk,Coconut Water

1-2 TBSP HEALTHY FAT

1-2 TBSP FLAVOUR ENHANCER

EXTRAS

ICE CUBES

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Berries, Apple, Kiwi, Banana,Mango, Pineapple

Leafy Greens, Cucumber,Zucchini, Red Cabbage,Carrots, Celery

1 whole carrot, peeled1 celery stalk2 cups spinach or kale1/2 cup Frozen strawberries1 Tbsp ground flaxseed1/2 scoop vanilla protein powder1/2 cup unsweetened almond milk1/2 cup water1/4 cup ice Cubes1 tsp green powder*optional


Kitchen Sink Green Smoothie

NUTRITIONAL INFO190 Calories, 19g Carbs, 7g Fibre, 12g Net Carbs, 6g Fat, 16g Protein, 9g Sugar

Just when you think those veggies might be going bad in your fridge, don't toss them!Blend them into a delicious green smoothie. Give it an extra boost with greensuperfood powder.

INSTRUCTIONS

Thoroughly wash your fruits and vegetables.

Add all of the ingredients to a blender andblend on high for 1-2 minutes until smooth andcreamy.

Makes one serving.

7

1/4 avocado1/2 cup frozen blueberries2-3 big handfuls of spinach1/2 cup purple cabbage1 cup unsweetened almond milk1/4 cup full fat coconut milk1 Tbsp ground flaxseed1/2 scoop vanilla protein powder1/4 cup ice cubes


Purple Powerhouse Smoothie


This smoothie has a secret ingredient – purple cabbage! Now don’t get all weird on me. I give you my scouts honour that you will not taste cabbage but you WILL reap all of itsbenefits like Vitamins A, C, E & K, loads of fibre, and high in antioxidants which arepowerhouses for cancer prevention.

INSTRUCTIONS



Makes one serving.

8

1/4 avocado1 cup unsweetened almond milk1/4 cup full fat coconut milk1/2 scoop chocolate protein powder1/2 Tbsp cacao powder1 Tbsp all natural peanut butter8 drops liquid steviaWater as needed to thin out1/4 cup ice Cubes


Peanut Butter Cup Smoothie

NUTRITIONAL INFO370 Calories, 16g Carbs, 8g Fibre, 8g Net Carbs, 26 Fat, 18g Protein, 4g Sugar

What tastes better than a Peanut Butter Cup?! I can tell you this smoothie is pretty darnclose and a heck of a lot healthier for you! If you love the combination of chocolate andpeanut butter, you'll love this creamy delight.

INSTRUCTIONS


Makes one serving.

9

2 cups spinach2 Tbsp fresh mint, or mint extract*1 small frozen banana1/4 avocado1 cup unsweetened almond milk1/4 tsp pure vanilla extract3-5 drops liquid stevia1/4 cup ice cubesChocolate chips for garnish~Optional*1-2 drops mint extract – start with onedrop you can add more if you like it minty


Shamrock Shake Smoothie


Move over McDonald's! Here is a healthy alternative that is still minty and sweet but with85% less sugar, 70% fewer calories and half the fat (although this version is full of healthyfats!) Whip this up when that minty craving hits.

INSTRUCTIONS


Makes one serving.

Make it a protein shake! Add 1 scoop ofchocolate or vanilla protein powder.

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1 small zucchini1 cup spinach or kale1/4 avocado1/2 cup strawberries1/4 banana1 cup unsweetened almond milk1/2 cup water1 Tbsp chia seeds5-8 drops of liquid stevia or 1-2 dates1/4 cup ice Cubes


Strawberry Zucchini Smoothie


Don’t fear the zucchini! I swear, you'll never know it’s there. Plus you get all theawesome benefits of zucchini, it’s very low-cal, has zero saturated fats and cholesterol,high in manganese, antioxidants and fibre which is great for your overall digestive health.

INSTRUCTIONS



Makes one serving.

11

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DISCLAIMER: I am not a doctor, nor do I play one on TV. Please consult your doctorprior to starting a new diet regime. These recipes are for inspirational purposes only.

© 2016 by The Happy Health Freak. All Rights Reserved. For personal use only. Modification and distribution physically or digitally is strictly prohibited.


About Me

After unhealthy eating habits and weight gain in her 20s, Myra decided it was timefor a change. A few years later and 30lbs lost, she now lives dairy-free &

gluten-free, has dabbled with vegan and raw foods, but most recently adapting aketogenic lifestyle.

Myra started her blog, The Happy Health Freak, as a way to share with family andfriends her own personal recipes and weight loss tips. It has since grown and sheis now an official Meatless Monday blogger, FitFluential Ambassador, as well as acontributor for Blender Babes, Wellness Media and Wellness Media Magazine.

She is also a fitness fanatic and enjoys weight training, running, hiking, tennis andsnowboarding.

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"Eat food, be fit, be happy!"

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12

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includes 5 vegan smoothie recipes smoothie guide...

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