Discover The Healthy World of Fruits And Green Vegetables ...homeremedieslog.com/wp-content/uploads/2014/12/GREEN-SMOOTHIES-HRL.pdfsmoothie rather than normal fruit smoothies. It is

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DISCOVER THE HEALTHY WORLD

OF FRUITS AND GREEN VEGETABLES

WITH GREEN SMOOTHIES!



LEGAL NOTICE

The Publisher has strived to be as accurate and complete as

possible in the creation of this report, notwithstanding the fact

that he does not warrant or represent at any time that the

contents within are accurate due to the rapidly changing nature

of the Internet.

While all attempts have been made to verify information provided

in this publication, the Publisher assumes no responsibility for

errors, omissions, or contrary interpretation of the subject matter

herein. Any perceived slights of specific persons, peoples, or

organizations are unintentional.

In practical advice books, like anything else in life, there are no

guarantees of income made. Readers are cautioned to reply on

their own judgment about their individual circumstances to act

accordingly.

This book is not intended for use as a source of medical, legal,

business, accounting or financial advice. All readers are advised to

seek services of competent professionals in medical, legal,

business, accounting, and finance field.



TABLE OF CONTENTS

1. What is Green Smoothies?..............................................................5

2. Why Green Smoothies is a better choice than other Smoothies?..8

3. What is the Nutritional Content of Green Smoothies?.................11

4. Health Benefits of Green Smoothies………………………………………….14

5. Green Smoothies- An effective way to reduce your weight……….18

6. How to prepare delicious Green Smoothies?................................21

7. Special Recipes for preparing Green Smoothies....…………………….24

8. Types of Green Smoothies...………………………………………………….....28

9. How to make Green Smoothie Tastes Good?...............................31

10. How to Incorporate Green Smoothies in our daily diet?............34

11. Conclusion..…………………………………………………………………………….37



CHAPTER 1 - What is Green Smoothie?

A green smoothie is a blend of variousfruits and green vegetables like watermelon, lemon, spinach, cucumbers, andcelery. The fundamental idea behind this isto provide all the health benefits at onego. Green smoothie has great taste andincludes all the nutrients of deliciousfruits and leafy vegetables.

The green smoothies are very helpful forthose individuals who don’t take therecommended amount of nutrients in theirdaily diet. According to some studiesconducted in USA it is estimated that onethird of children don’t even consume twocups of fruits and vegetables daily. Thismakes them deficient in proteins andnutrients.

If anyone asks you about your intake ofgreen leafy vegetables in your diet thenwhat will be your answer??? Not a lot ofthem may be. In fact people not even havethe green vegetables in salads also. The



salad which is prepared is loaded with lotsof fats and sugars which don’t serve anypurpose in our diet. It is better toconsume it raw, rather than with cream orsalt or sugar. So it is suggested to go forgreen smoothies.

It is a good choice to add vegetables tothe fruit based smoothie. This isconsidered to be a very healthy choicethese days. There is so much that we canget from these vegetables and fruits. Theyare rich source of minerals, vitamin A andC, fiber, proteins etc. It is alwaysadvised to include the green vegetableswhile blending the fruits for makingsmoothies.

Green Smoothies can be prepared in seconds.It can be called as the fast food bynature. People have started adding this intheir daily diet. They are even inculcatingthis habit in their children. It issuggested to consume the green smoothieimmediately after making it. This isbecause if we will keep the smoothie for



long time then all its nutrients will belost.

Now the question arises that why smoothiesgreen is a better choice than normal fruitsmoothies. To know about this go onreading the next chapter!!!!



CHAPTER 2 - Why Green Smoothie is a BetterChoice than other Smoothies?

It is always suggested to go for greensmoothie rather than normal fruitsmoothies. It is considered to be the mostincredible drink that we should add in ourdaily diet. It is a perfect way to keep acheck on all the nutrients, vitamins andfiber content in our body. It is the bestway to overcome yours as well as yourfamily’s health problems.

Including smoothies in the diet is veryhelpful. There are people who neglect thegreen leafy vegetables in their diet. Thisis very wrong. They are unaware of theimportance of green leafy vegetables in thediet. The green leafy vegetables have highchlorophyll content which is verybeneficial for gaining energy. Thesmoothies with green vegetables in themalso help in nourishing our body.

Green smoothies are also a very good sourceof providing fiber to our body. Lack offiber content in the body often leads to



toxins. So it is better to include a glassof green smoothie in your daily diet. Greensmoothie is also a very good nutrient dietfor the kids. The kids are often prone tohealth diseases as their immune system isnot fully developed. So it is advised togive them a diet which is rich in all thenutrients and vitamins.

Moreover green smoothies are very deliciousin taste. The kids will enjoy it. Inspiteof having the cold drinks and other aerateddrinks they should be given these drinks intheir diet. It is the best way to eatdelicious fruits and vegetables daily.There are so many other health benefits ofconsuming green smoothie daily. Some ofthem are:-

Increases our body energy

Helps in reducing weight

Prevents from chronic illness

Faster recovery of injuries

It is also considered as the best way forpeople who are not able to eat the rawvegetables. By mixing the green vegetableswith fruits they can easily drink it.



Moreover it is very easy to digest.According to a survey it is showed thatchewing leads to forty percent of theabsorption of food while blending leads toninety percent of the digestion. So it isvery clear that drinking a glass ofsmoothie is far better than having a bowlof salad daily.

How nutritious is the green smoothie?? Toknow about it, go through the nextchapter……



CHAPTER 3 - What is the NutritionalContent of Green Smoothies?

Today the individuals have become morehealth conscious. They are aware of thehealth benefits. They exercise, take drugtherapies, consult dietitians and take adiet rich in vitamin B complex, mineralsand antioxidants.

People who don’t have time for workout anddon’t prefer going to a dietitian can optfor a simple way to keep healthy and i.e.by including the green smoothies in theirdaily diet. The green smoothies providemany nutritional benefits to an individual.Green smoothie is a good source ofminerals, iron, proteins, copper, vitaminB1, B2, B6, niacin, folate, carbohydratesetc. The fruits and vegetables can be usedin combination to have all the nutrients inour diet. All these fruits and vegetableshave different nutritional content whichcan be taken in combined form.

Of late the green smoothies have become avery popular and delicious diet. The blend



of fruits and vegetables make it tastierand healthier for everyone. It is advisableto drink the smoothie twice a day toacquire all the required nutrients. It is agreat option for the kids!!! Consumingsmoothies on regular basis helps inreducing weight and make the overallmechanism of the body more efficient. Italso reduces the desire of eating unhealthyfood to some extent.

It is also surveyed that having a healthyglass of smoothie daily helps in overcomingthe chronic diseases. The nutritionalcontent of the smoothie helps in healingthe injuries quickly. It also contributes alot in maintaining the physical and mentalwell being of the individuals. It is saidthat when the body is given the naturalfood contents that they can heal easily.

Green smoothies have become very popularamong the individuals for its taste andnutrient content. The effect of smoothiesis best if we have them in morning. Itkeeps the person active and full of energyfor the whole day. It is considered to be a



good stabilizer for the patients of bloodsugar. While making the smoothies thenutritional content should be kept in mind.The fruits and vegetables which are addedin the smoothie should be in right amountto retain the dietary value of thesmoothie. The fruits and green leafyvegetables which are added in the smoothiescontain alkaline which helps inneutralizing the acids in our blood.

We have talked enough about the nutritionalbenefits of smoothies. There are manyhealth benefits also of smoothies which arediscussed in the next chapter of the book.



CHAPTER 4 - Health Benefits ofGreen Smoothies!

What is the best way to have all thenutritional content in your diet??? Theanswer is simple. You need to include lotsof green vegetables in your diet. What ifyou don’t like eating green vegetablesmuch??? So making a green smoothie is thebest way to have all the nutritionalcontents in our body. The green smoothieshelp in maintaining the health of our bodyand protect it from unwanted toxins.

Green smoothies are the complete package ofvitamins, minerals, carbohydrates andfiber. The green smoothie consumed onregular basis provides us many healthbenefits. Some of these benefits are:-

Weight loss

Drinking green smoothies regularly helps usin reducing weight. The fruits andvegetables present in the smoothies help ingetting rid from the unwanted toxins



present in the body. This gradually leadsto weight loss.

Easy digestion process

It is said that the blended fruits andvegetables are easier to digest as comparedto raw fruits and vegetables. Smoothies arethe best way to assimilate nutrition in ourbody with smooth digestion mechanism.

Presence of Antioxidants

Green smoothies are the best source ofantioxidants for protecting our body fromany kind of disease. They act as adefensive measure for the body.

Energy booster

Green smoothies act as the energy boostersfor our body. They are a rich source ofvitamins, proteins and minerals whichstabilize our digestive system and boostour energy.



Mental peace and stability in life

Another very important health benefit ofgreen smoothie is getting mental peace andstability in life. The individuals set apositive mind towards everything. It alsohelps in reducing anxiety and stress.

More intake of fiber

Fiber constitutes as the most vital formfor our body. We get fibers in our dietwhen we drink juices or eat raw vegetables.The best way to have the maximum amount offiber in our body is to include greensmoothies in our diet.

Clear and fair skin

Since smoothies are higher in fiber contentso it helps in reducing the intoxicantspresent in our body. This ultimately givesus a fairer and clear skin.



Lessen the carvings for junk food

Another very important benefit of greensmoothie is that it reduces the cravingsfor unhealthy food like sweets, sugar etc.Moreover the smoothies are rich ischlorophyll therefore it also rejuvenatesour body and reduce the carvings.

Thus green smoothie is a good energy drink,which gives lot of health benefits. Readthe next chapter to know that how you canreduce weight by drinking green smoothie!!!



CHAPTER 5 - Green Smoothies- An effectiveway to reduce your weight!

Are you fed up of dietary medicines?? Arethey not doing any good to you?? Do youwant to reduce your excessive weight?? Ifanswer to all these questions is yes thenthe very first thing you need to do is toreplace the junk food with fresh fruits andgreen vegetables in your refrigerator. Ithink by studying the above chapters youhave got some idea about the importance offruits and vegetables in your diet. Theyare the best source of proteins, vitamins,fibers, carbohydrates and minerals. Theykeep our immune system strong and heal ourinjuries quickly.

Now how to reduce your weight withoutgetting any kind of weakness??? The bestanswer to this is to include green smoothiein your diet. The people who are not ableto eat vegetables in solid form can eat itin liquid form by making green smoothies.Drinking green smoothie daily is the bestway to reduce your excessive weight andtone up your body.



Now in green smoothie weight loss plan youreplace the breakfast with fresh smoothies.In lunch also you can have the greensmoothie or a little solid food. The dinnershould be comprised of whole grains, fruitsand vegetables to maintain a balanced diet.

A green smoothie is the cheapest way ofreducing body weight. It is not possiblefor everyone to go for dietary supplementsand medicines. They are very expensive.Moreover at times they also causeallergies. So it’s better to stick to thenatural way of losing your weight.Including green vegetables and fruits inyour diet will help in acquiring all thenutrients naturally.

Our body is very delicate. It demandsnatural things to function properly. Themedicines and dietary supplements don’tlast for long. In fact taking the medicineson regular basis affects our immune systemto a great extent. It is always good tostick to natural ways to lose weight.



It is advisable that if a person wants toreduce weight then they should blend thefruits and vegetables in an equalproportion. According to some surveysconducted in US, it was estimated that 60%fruits and 40% green vegetables should bemixed to make an effective and delicioussmoothie.

Now the question arises that how to make adelicious smoothie?? To know more about itread the next chapter of the book.



CHAPTER 6 - How to prepare deliciousraw Green Smoothies?

Raw green smoothie is nothing but a blendof fresh fruits and vegetables. It is takenas a juice which is rich in nutritionalvalues. It provides more energy andstrength as compared to fruits andvegetables eaten raw.

Raw green smoothie is very easy to prepare.The most important thing which is requiredis the correct equipment to blend thefruits and vegetables. If the individualshave just started drinking the greensmoothie drink then they should maintainthe fruits and vegetable ratio as 60:40. Asthey will get used to it they can reversethe ratio and include more of greenvegetables in their diet.

Now the next question which arises in ourmind is what kind of fruits and vegetablesto be used for green smoothie. Usually alltypes of green vegetables will do, butpeople prefer more of spinach and lettucein the starting. It is recommended that the



vegetables should be rotated well in theblender. The individuals who have juststarted with the green smoothie can startwith spinach as it doesn’t have anyspecific taste.

About the fruits, we can use any type offruits in the smoothie. Once the fruits andvegetables are decided they are put intothe blender and mixed with water. Aftermixing them, it is wise to first taste thesmoothie and figure out what is missing. Ifthe individuals want it to be sweeter thenthey can add honey or more ripe fruits toit. If they want it more liquid then theycan add water to it. If you want thesmoothie to be more energetic then add moregreen leafy vegetables to it.

It is advisable to drink the smoothies inbreakfast. Having a green smoothie is thebest substitute for other breakfast items.The individuals can also prefer to have thesmoothie during lunch as well. It will helpin boosting their energy and will relaxtheir mind. Green smoothies also providemany other benefits like weight loss, quick



healing of injuries, acts as sugarstabilizer, cures chronic illness likediabetes, heart diseases, asthma etc.

These green smoothies are enriched innutrients which nourishes our body.Drinking green smoothies regularlyincreases our carving of green vegetables.It reduces our interest towards junk foodintake as well. So introducing greensmoothies is the best way to have abalanced diet.



CHAPTER 7 - Special recipes forpreparing Green Smoothies

Green smoothies are very easy to prepare.As discussed in above chapters that, it isa blend of ripe fruits and green leafyvegetables which contains more nutritionand energy than raw fruits and vegetables.

Below we have discussed two easy recipesfor preparing green smoothies at home.Learn how to make raw green smoothie injust ten minutes.

RECIPE-1Banana-Pineapple-Orange Juice Delight

Ingredients AmountChopped kale leaves 2/3 cupPeeled banana one piecePineapple pieces one cupChopped spinach ½ cupOrange juice one cupWater 1 ½ cup

Method:-



Fill the jar of the blender withchopped kale leaves, banana andpineapple pieces and chopped spinach.

Now add the fresh orange juice andblend it to get a smooth touch.

After the fruits and vegetables areblended, check the consistency of thegreen smoothie. If it is very thickthen add water or orange juice to makeit more liquid and if it is more liquidthen add banana to make it thick.

So the delicious green smoothie delightis ready. Serve it in glasses.

RECIPE-2Cucumber-Apple Mix

Ingredients AmountChopped cucumber one cupChopped apple pieces one cupChopped spinach leaves one cupMint leaves (optional) ¼ cupWater 1 ¼ cup

Method:-

Fill the jar of the blender withchopped cucumber, apple and spinach.



You can also add little mint to giveflavor.

Now add water and blend it to get alump free texture.

After the fruits and vegetables areblended, check the consistency of thegreen smoothie. If it is very thickthen you can add more water to make itliquid and if it is more liquid thenadd cucumber to make it thick.

The delicious green smoothie mix isready. Serve it in glasses.

These are some of the many recipes forpreparing the green smoothie at home.Individuals can add other fruits and greenvegetables to prepare the smoothie of theirchoice. There are no special rules toprepare it. You can prepare it in your way,i.e. how thick or liquid you want thesmoothie. This is the best way to consumethe green vegetables which people generallydon’t prefer to consume raw. They can gofor several other smoothie combinations tochange the taste of green smoothie. It is avery nutritious drink which every



individual should include in their dailydiet to nourish their body and mind.



CHAPTER 8 - Types of Green Smoothies

Many of us are unaware of the fact thathaving too much fat in our diet could bedangerous. More intake of fat increases ourweight and leads to several chronicdiseases like cancer, heart disease,breathing problems etc. Thus it is alwaysrecommended to stay away from fat food.Many a times it happens that people whodon’t like eating green vegetables end upmaking their salad full of fats and extracalories by adding cream or cheese on them.This serves them with no purpose. Havingthese green vegetables and fruits in theform of green smoothie is the best optionto avoid all the fat.

There are different types of greensmoothies which are prepared according tothe taste and requirement of theindividuals. Listed below are the threemain types of green smoothies.

Low Fat Green Smoothie TypeFrom the name it is understandable thatthis smoothie is a low in fat in calories.



Low fat smoothies involve lots of fruitsand green vegetables blended together inwater. Individuals who want to shed certainkilos and want a toned body can go for lowfat green smoothies.

A recipe for the low fat green smoothiescan be:-Ingredients AmountStrawberries and berries 1 cupPeeled banana 1Peeled kiwi 3 or 4Chopped spinach 1 cupWater 2 cups

Method:-o Mix all the peeled and chopped fruitsand vegetables in the blender.

o Add water to it and blend them.o Enjoy the chilled fat free greensmoothie.

Creamy Green Smoothie TypeAnother type of green smoothie can becreamy green smoothie. In this type we canadd milk products or cream to our smoothieto give additional taste. It will make the



smoothie taste good and delicious. However,having it every time is not good. It willincrease our weight. So a creamy greensmoothie is good once in a while to changethe taste.

Seasonal Green Smoothie TypeAs the name suggests seasonal greensmoothie is prepared by seasonal fruits andvegetables. This is very good as peopletend to eat the fruits and green vegetableswhich are seasonal. Having the seasonalfruits and vegetables are very helpful foryour diet.

Thus you can have smoothies according toyour taste and preferences. There areseveral other types of green smoothieswhich people prefer to make. Now afterknowing about the types of smoothies wecould now learn about how we can make oursmoothie taste good. So to know more readthe next chapter!!!



CHAPTER 9 - How to make your GreenSmoothie tastes good?

Everyone has different taste buds andaccording to the taste buds people preferto eat. Some like to eat more of sweetswhile some prefer spicy. Now talking aboutgreen smoothies, there are ways by which wecan make it taste good. Green Smoothies isa blend of delicious fruits and vegetables.In the starting it might happen that theperson doesn’t like the taste of the greensmoothie. So it’s better to add more ofripe fruits in the beginning than the greenvegetables. As the individuals get used toit they can substitute the fruits with moreof green leafy vegetables.

Besides this there are certain other waysby which we can add flavor to our greensmoothie.

Add peeled ‘Lemon’ to the greensmoothie to make it tangier. Not onlythis but by adding lemon to the greensmoothie, we can save it to have later.



‘Ginger’ can be added to the greensmoothies prepared during winter. Ithelps in adding warmth to your body.

Then there is ‘Cinnamon’ which is usedwith apples to give the green smoothiesa more delicious taste.

People also prefer to add ‘Vanilla’ intheir smoothies to cut the taste ofgreen leafy vegetables.

Then there are ‘health fats’ likebutter milk, raw butter and avocado tomake the green smoothie tastes good.

Individuals can also replace the waterwith ‘cream’ or ‘milk’. It will makethe green smoothie more smooth anddelicious.

People can also use ‘ice cubes’ to makechilled green smoothies.

Not only the above stated ways but you canalso experiment with some other ways too.It all depends on your likes and dislikes.As you get use to the green smoothies youcan always experiment with otheringredients. Adding flax seeds in the green



smoothies will help in providing a richsource of fiber content to the body.

Mix the different fruits and vegetables andenjoy the different flavors. It is a verydelicious way to increase the nutrientcontent in our body. Moreover it is veryeasy to prepare and tastes very delicious.Green smoothies are considered to be themost delicious way of nourishing our bodywith all the proteins, vitamins, mineralsand fibers.

Now how you can incorporate green smoothiein your diet. To know about it read thelast chapter of the book!!!



CHAPTER 10 - How to Incorporate GreenSmoothies in our daily Diet?

Why not choose a healthy drink instead ofcolas and sodas?? Green smoothies areconsidered to be a healthy way to get ridof all the man-made beverages. All the man-made beverages contain the artificialsweeteners and powders which are not at alleffective and healthy. It’s good to includefresh fruits and vegetables in your diet.Fruits already contain sweets in them whichcan be used instead of the artificialsweeteners. The natural sugar content caneasily be metabolized by the body.

Now the question which comes in our mind ishow we can add the green smoothies in ourdaily diet?? Well!!! We can skip ourbreakfast with one glass of green smoothie.Though there are no limits. The individualscan take as much smoothie as they wantbecause it is safe and healthy. Asdiscussed earlier also, the normal ratio offruits and vegetables in green smoothies is60:40, i.e. 60% of fruits and 40% ofvegetables. However, as the individuals get



used to it they can substitute the ratio.The individuals can also have the greensmoothies for lunch as well.

Green smoothies are basically recommendedfor vegetarian people. Green smoothies arevery effective for everyone. They help inmaking a balanced life style. Greensmoothies help in providing all theessentials nutrients to our body. It is aperfect diet for everyone.

Greens are the most important part of ourbody. Maximum energy that we get in ourbody is from the green vegetables that weeat. So it is very important to include thevegetables in our daily life. It is alsosaid that don’t fully depend on the greensmoothies. Have a balanced diet with allthe other food products also. Greensmoothies are just to build your metabolismand keep you fit and healthy. Now-a-dayspeople are substituting it with breakfastand lunch. It is healthy but they shouldn’tforget about the other nutrition providingdishes. You can have the green smoothie anytime you want. However, make sure that it



is freshly prepared with all differentfruits and vegetables.

Raw foods are the most healthy food items.Instead of having it in solid form, blendit and have it in the liquid form. Thiswill give more energy and nutrients to ourbody than the solid ones. Experiment withthe different fruits and vegetables tochange the taste of the green smoothies.



Conclusion

To conclude about Green Smoothies we cansay that it is the most promising healthdrink ever. Individuals who eat less ofgreen vegetables should include the greensmoothies in their daily diet to cover allthe nutrients which they are deficient off.Green smoothies are a rich source ofvitamins, minerals, fibers and proteins. Itis very helpful in reducing excessiveweight and overcoming chronic illness likediabetes, heart disease, asthma etc. GreenSmoothies can be prepared in seconds. Itcan be called as fast food by nature.People have started adding this in theirdaily diet. They are even inculcating thishabit in their children. It is suggested toconsume the green smoothie immediatelyafter making it. This is because if we keepthe smoothie for long time then all itsnutrients will be lost.

It is considered to be the best way for thepeople who are not able to eat the rawvegetables. By mixing the green vegetableswith fruits they can easily drink it.



Moreover it is very easy to digest.According to a survey it is showed thatchewing leads to forty percent of theabsorption of food while blending leads toninety percent of the digestion. So it isvery clear that drinking a glass ofsmoothie is far better than having a bowlof salad daily.



Documents

Discover The Healthy World of Fruits And Green Vegetables ...homeremedieslog.com/wp-content/uploads/2014/12/GREEN-SMOOTHIES-HRL.pdfsmoothie rather than normal fruit smoothies. It is