Recipes of Healthy Smoothies/Green Latte

BY: Erin Chou
–R.M.T.
Date: Feb, 2023

  • Basic principle: 5-7-9 daily needs
  • 5-children need 3 servings of vegetables and 2 servings of fruit.
  • 7-women need 4 servings of vegetables and 3 servings of fruit.
  • 9-men need 6 servings of vegetables and 3 servings of fruit.
  • One serving is about a cup(250cc).

3 MAIN TYPES OF SMOOTHIES:

A. Fruit based (cold or room temperature)

  • Liquid-use water, ice, milk, oat milk, almond drink, soy drink, black soy drink…
  • Plain Yogurt
  • Sweet fruit or sour fruit; do not mix both.

B. Vegetables + fruits (can be warm to cold)

  • Liquid-use water, coconut water.
  • Plain Yogurt
  • Vegetables: basic ones are: carrot, big tomato, celery.

     Note: These 3 vegetables provide more than 1000 phytonutrients (aka plants immune system).  Note: Mushrooms/funguses must be cooked.

  • Sweet fruit or sour fruit; do not mix both. Basic ones are: apple, pineapple, lime.

     Note: For sour fruits, always add 1 or 2 slices of lime (with peel but no seeds). 

  • Nuts or seeds/seed powder: walnut, almond, pumpkin seeds, flax seed powder…
  • Spices: ginger, black pepper, cinnamon powder, turmeric powder, goji berry…

     Note: Small amount of spices and herbal vegetables can provide much higher value of ORAC (Oxygen Radical Absorbance Capacity) than fruits and vegetables. 

            —- When choosing fruits and vegetables, please refer to their ORAC and the ones in season are preferred. —-

C. Vegetables + grains/beans (room temperature to hot) 

 

TYPE A
SMOOTHIES IDEAS

1.    Grapefruit, mandarin, lime + water + yogurt + sunflower seeds.

2.    Mango/banana/avocado + milk/soy milk + yogurt + almond.

3.    Blue/black berry, black grape, banana + milk + yogurt + pumpkin seeds.

4.    Dragon fruit, grape, black berry + water + yogurt + walnut, flax seed powder.

TYPE B
SMOOTHIES IDEAS

1. Leafy Salad, cucumber(optional) + apple, kiwi fruit, lime + water + yogurt + flax seed/powder or assorted nuts + extra virgin olive oil.

2. Celery, lime +pineapple, kiwi fruit + water + yogurt + nuts/seeds.

3. Carrot, red sweet pepper, big tomato + grapefruit, lime  + Purple cabbage + blue berry, apple +milk + yogurt + nuts/seeds.

4. Purple cabbage, coriander + blue berry, black grape, apple + water + yogurt + black sesame seeds.

5. Purple cabbage, carrot, mung bean sprouts + blue berry, purple grape, banana+ milk + yogurt + pumpkin seeds, flax seed powder. 

6. Carrot, celery, big tomato, cabbage, mung bean sprout, peppermint + apple, pineapple, lime + water + yogurt + almond, flax seeds, black pepper.

7. Carrot, Chinese radish, celery, corn + Apple, pineapple, mandarin, papaya + Almond + water.

8. Beets root, carrot, seasonal vegetables + Passion fruit, guava, seasonal fruits + Nuts + water.

9. Kale+ mango, pineapple + coconut juice + nuts/seeds. (optional: carrot, celery, apple).

      Note: Cruciferous vegetables(such as: kale, cabbage, brussels sprouts, broccoli, bok choy…)are all time top choice for blending, because of their anti-oxidant /anti-cancer property.

TYPE C
SMOOTHIES IDEAS

1. DETOXIFY LIVER

Pumpkin (steamed, with peel and seeds) + black beans and soy beans (soaked in water for 12 hours then steam) + orange (2, seedless and peeled) + warm water.

 

2. BURN FAT, LOSS WEIGHT

     Broccoli (steamed), corn (cooked) + Carrot, apple, pineapple + Cashew, pumpkin seeds + Soy milk or warm water.

 

3. TONIFY HEART / BRAIN / ENDORCINE

     Brown rice, soy beans, Japanese/Chinese yam (steamed with peel) + Walnut, Chinese red dates/jujube + warm water.

 

4. TONIFY EYES

     Corn (200g), sweet potato leaves (200g, cooked), carrot (op), ginger (20g) + Walnut (30g), cashew (70g), goji berry (handful) + Miso paste (2 tbsp), hot water (1L).

SPECIFIC SMOOTHIES

ANTI-AGING

Alfalfa sprouts, pea seedings, celery + pineapple, grapefruit + nuts + water.

ANTI-AGING

Carrot, tomato, corn, wakame(edible sea vegetables) + Apple, dragon fruit, grapefruit, lime + Garlic,white sesame, ginger powder, turmeric powder, black pepper, salt, almond or almond powder + water.

ANTI-INFLAMMATION / ANTIOXIDANT

Beets root, carrot, celery, big tomato + Apple, sweet kiwi, blue berry + Ginger, turmeric powder, black pepper + Almond, walnut + water. 

BOOST ENERGY

Cabbage (50g), pea seedings (20g), Roman lettuce (30g) + apple (2), pineapple (350g) + nuts (2 tsp), water (500cc) + Turmeric powder (1/2 tsp), black pepper ( 1/4 tsp). 

 

DETOX / TONIFY LUNGS

Black fungus (150g), white fungus (150g); -both can be found at Chinese herbal stores or groceries. 

 

To prepare:  Wash 3 times then soaked in cold water for one hour, and boil for few minutes + Dragon fruit (600g, red flesh) + water (500cc, room temperature).

 

Note: For detox smoothies, do not use grapefruit or star fruit.

REDUCE HIGH BLOOD PRESSURE

Beets root (100g,aka European ginseng), Chinese celery (100g) +

black grapes, apple (both with peel and seeds) + Walnuts (1 tbsp) + water (500cc, room temperature).

STOP LEG CRAMPING

Alfalfa sprouts (20g), pea seedings (20g) + Pineapple (300g), apple (2), kiwi (1) + Multi nuts (2 tbsp), white sesame (1 tbsp) + water.

TONITY EYES

Carrot (50g) + apple (1/4), lime (10g) + nuts + water (200cc). 

TONIFY HEART / PROTECT BLOOD VESSELS

Carrot + apple, pineapple + nuts, flax seeds + water. 

TONIFY BLOOD

Tomato (200g), red sweet pepper (45g), beets root juice (100cc) + Apple (100g), lemon juice (1 fresh lemon).

TONIFY LIVERS

Pea seedings, broccoli sprouts + Pineapple, apple, kiwi, lime + nuts, soybean peptide powder + water.

Note: Broccoli sprouts (100g) = broccoli (3 kg) on nutritional value of anti-cancer.

Note: Sprouting seeds can be found online at: Healthyplanetcanada.com