Green Smoothie Challenge Recipe Booklet

30 Days to a Healthier You! Cecilia Benjumea

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Table of Contents

Introduction 3 Types of Greens 5

Kale and Collard Smoothies 9 Chard Smoothies 11

Spinach Smoothies 13 Lettuce Smoothies 14

Cilantro Smoothies 15 Parsley Smoothies 16 Purslane Smoothies 17

Nopal Cactus Smoothies 18 E-3 Live Smoothies 18

Green Smoothie Soups and Non Sweet Fruit Smoothies 19 Pictures 22 Glossary 27 Resources 28

*INFORMATION PROVIDED IS FOR EDUCATIONAL PURPOSES. THE INFORMATION IS NOT GIVEN AS MEDICAL ADVICE, NOR IS IT INTENDED TO PROPOSE OR OFFER TO PROPOSE A CURE FOR ANY DISEASE OR CONDITION. BEFORE STARTING ANY MEDICAL TREATMENT OR NEW DIET, PLEASE CONSULT YOUR HEALTH CARE PROVIDER.

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Introduction

What is Green Smoothie? Green smoothies are an easy to make super drink that may lead to: excess energy, a clear mind, a radiant glow, a healthy digestive system, a strong immune system, and a body that operates in it’s peak state.* *Statements not evaluated by the FDA

A green smoothie is simply a smoothie with about 60% fresh ripe organic fruit (sweet or non sweet fruit) and 40% fresh organic leafy greens blended in a blender with water. From this smoothie, the body can absorb the essential nutrients in the leafy green vegetables much more efficiently. The fruit taste dominates the smoothie so that not only are green smoothies healthy, but they are also quite tasty. A green

smoothie takes only minutes to make, just wash the greens, chop the fruit, add into your blender carafe with a few cups of water, and blend! Why Green Smoothies? Some of the most nutrient dense foods available on the planet are dark leafy greens! Dark leafy greens are good sources of vitamins and minerals, especially vitamins A and C, calcium and fiber. As a general rule the darker the leaves the more nutrients in the leaf. Here is just a short list to give you an example of some of the nutrients found in leafy green vegetables: Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Collard Greens have a slightly bitter kale like flavor and are rich in vitamin A and calcium. Dandelion Greens have a very bitter flavor and are rich in vitamin A and calcium. Kale has a mild cabbage flavor and is rich in vitamin A, C, calcium, folic acid, and potassium. Spinach has a sweet tangy flavor and is rich in vitamin A, C, iron and calcium. Swiss Chard has a salty flavor similar to celery and it’s rich in vitamins C, K, and calcium. . . To look up the specific nutrient profile of a specific green I recommend: http://www.nutritiondata.com When the leafy greens are blended in a powerful blender, such as the Vitamix, the cell wall of the plant is broken down into tiny particles that may enhance the bioavailability of important

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nutrients found in the fruits and greens according to a study by the University of Toronto. For more information about this study go to: http://www.vitamix.com/household/infocenter/research.asp?COUPON=06-003133 To learn more about the Vitamix Blender: http://www.rawglow.com/rawfoodappliances.htm The Green Smoothie has become popular due in part to the book, Green for Life by Victoria Boutenko. Victoria studied the diets of chimps because their DNA is so similar to ours and she found that an overwhelming 60% of their diet consisted of dark leafy greens. She found that dark leafy greens were hard to chew well and many times hard to eat because of their strong flavor. She began experimenting with blending fruits and greens together and found that they made a delicious combination. After drinking green smoothies consistently and making them for her family she noticed that her digestion improved, she experienced increased energy levels, and many of her cravings for unhealthy food diminished. For further reading I highly recommend the book Green For Life. Here is a link to Green for Life on amazon.com: http://www.amazon.com/dp/0970481969?tag=rawglow-20&link_code=as3&creativeASIN=0970481969&creative=373489&camp=211189 On a personal level I have been drinking green smoothies consistently every morning for about a year. I find that the mixture of greens and fruit gives me a grounded feeling in the morning as opposed to drinking just a fruit smoothie. The fiber in the greens slows down the absorption of sugar into my bloodstream and keeps me full for a few hours. I also noticed increased energy, improved digestion, diminished cravings for unhealthy food, and a skin tab I was born with on my forehead shrank considerably since I started drinking green smoothies. I have been making them for my partner as well and he enjoys and feels great when he drinks them as part of his morning routine. He told me that he evens craves them when he is away on business. Green Smoothie Challenge The green smoothie challenge is a commitment to yourself, to drink a 16oz green smoothie everyday for at least 30 days. Of course, you can drink more than one smoothie a day, it’s up to you. 30 days is the perfect amount of time to incorporate a healthy habit into your lifestyle. Most people who complete the 30 day green smoothie challenge end up continuing on because they enjoy the smoothies and notice the health benefits. Also, I have heard from many participants that by just adding one green smoothie to their diet they find that they are just naturally drawn to healthier food choices. The green smoothie challenge is a way to make a dramatic change in your diet with little effort. In this booklet you will find tools available to you to be successful on the green smoothie challenge. If you have questions or need more guidance don’t hesitate to set up a raw food

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phone consultation with me. I can be reached at rawglow@yahoo.com or visit my services page here: http://www.rawglow.com/services.htm Types of Greens Many people are at first overwhelmed by the variety of greens available. Some greens they have never heard of or are not sure where to find them. Besides the grocery store you can also find greens at your local farmer’s market and also in your own backyard. You might have some weeds growing in your backyard that are tasty in green smoothies or you can always start growing your own. Check out the resource section for a great source for seeds. When possible try to buy organic, they have less toxic pesticide residue than conventional produce and they are more nutrient dense the majority of the time.

Here is a list of greens to use in green smoothies: Herbs all varieties Parsley (flat leaf and curly) Cilantro Mint Basil Dill Fennel fronds . . .(etc.)

Brassica Family Kale all varieties Dinosaur Italian Red Russian Curly . . .(etc.) Collards

Spinach all varieties Baby Malabar New Zealand Strawberry . . .(etc.)

Lettuces all varieties Romaine Red Leaf Butter . . .(etc.)

Weeds and Wild Greens Purslane Lambquarters Chickweed Dandelion greens Amaranth leaves Evening Primrose Sorrel Argula Mache

Sprouts Sunflower Seed Sprouts Alfafa Clover Broccoli . . .(etc.)

Chard all varieties Swiss Rainbow . . .(etc.)

Asian Greens Bok Choy Tat Soi Mizuna . . .(etc.)

Cactus Nopal Cactus Leaf (despined)

This is by no means an all-inclusive list. Don’t worry if you can’t find a lot of these greens. Try to find at least 7 greens that you can rotate into your diet. It is important to rotate the greens due to the trace amounts of natural toxins in vegetables. For example, spinach contains oxalic acid and kale, collards, and anything from the brassica family contains goiterogens. Although, there are small amounts of these natural toxins in the leafy greens it is still a good idea to rotate the greens for variety, nutrition, as well as a safeguard.

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When first starting out I recommend trying spinach, lettuce, or chard in your smoothies. They are the most mild tasting of all the greens and easy to find. At first you may not be able to tolerate the 60% fruit to 40% greens ratio. That’s okay, just add a few greens at first and then add a little more each time until you are comfortable with the taste. Fruits to Use in Green Smoothies You can basically use any type of sweet fruit or non sweet fruit in your smoothie. Here are some of my favorites. Sweet Fruit Apples Bananas Berries (Strawberry, Blueberry, Raspberry, Boysenberry, Blackberry . . . ) Fresh figs Mangos Nectarines Papaya Peaches Pears Persimmon Pineapple

Non Sweet Fruit Avocado Cucumber Tomatillos Tomatoes Zucchini

I find that to make the green smoothie taste great it is better to use berries with another fruit for a little extra sweetness. I have also found that the green smoothies with at least one apple in them keep me fuller longer because of the unique fiber in apples called pectin, which can slow down the absorption of sugar into the blood stream. Extras There are certain extras that I like to add to my green smoothies for extra flavor and nutrition. Feel free to add any other nutritional supplement to your smoothie that you would like, it is optional however. I believe a good green food powder can be helpful as long as it is not heat processed, considered "raw" and dried at a low temperature, and does not include toxic additives. Some examples would be dried wheatgrass, blue green algae, barleygreen, . . . (etc.) The trick I use to making my green smoothies taste amazing is that I almost always add a pinch of white stevia powder. Stevia is an extremely sweet green herb that does not raise blood sugar levels. It is easy to grow in an herb garden or can be purchased in dried herb or white powder or liquid form at the health food store. Because all stevia brands are different it is best to use stevia to taste. Because of its intense sweetness, a little goes a long way. On it’s own stevia doesn’t taste good but added to the smoothie you get a sweet flavor without adding extra sugar or calories by adding more fruit.

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Another trick I use, is to peel half a lemon or lime and add it to the smoothie. It gives the smoothie a nice tanginess that complements the sweetness of the stevia well.

Another fun thing to add to your smoothies are Chia seeds. Just add 1-2 tablespoons to your smoothie after it’s been blended and let sit for at least 15 minutes. Chia seeds are tiny nutrient dense mucilaginous seeds that when digested slow the conversion of carbohydrates into sugar. The Chia seeds will thicken the smoothie and then you can eat it with a spoon as a pudding. Picture of Green Smoothie with Chia Seeds to your Left.

For Flavor White stevia powder or fresh leaf Vanilla bean Lemon or lime peeled Carob powder Mesquite powder Fresh ginger root Cinnamon

For Nutrition Wheatgrass powder Barely grass powder Spirulina powder E3-live blue green algae Chlorella Celery (for extra fiber) Chia seeds (for slower absorption of sugar) Bee or Flower pollen

For more information about vanilla beans go here: http://www.rawglow.com/vanillabeanhowto.htm For more information about E3-live blue green algae: http://www.rawglow.com/bluegreen2.htm Liquid I highly recommend only using a good quality filtered water in your green smoothie, but you can also use young coconut water, orange juice, nut milk such as almond or brazil nut milk, or any other fresh vegetable or fruit juice. To learn how to make almond milk or Brazil nut milk go to: http://www.rawglow.com/almondmilkhowto.htm http://www.rawglow.com/brazilnutmilkvideo.htm

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To learn how to open up a young coconut go here: http://www.rawglow.com/youngcoconuts.htm How to Use Green Smoothie Recipes (Important) Feel free to experiment with any combination of greens and fruit to find the recipes that you enjoy the most. The recipes I have compiled are the ones that I created during a green smoothie challenge where I drank two green smoothies a day for two months. Since then, I still drink green smoothies every morning and am constantly coming up with new recipes and I know you will to. In the meantime please enjoy my recipes to get you started. A few things you should be aware of when using the recipes:

1. Since all sizes of bunches and green leaves are different, make sure to follow the 60% fruit and 40% greens rule. It doesn’t have to be exact, just eye it in your blender. Your blender carafe should be 60% full with sweet or non sweet fruit and at least 40% full of greens.

2. For all large leafy greens I have washed and chopped them so that they are easier to add into the blender.

3. For all greens with a tough stem such as kale, chard, or collards I have removed the stems because I find the smoothies taste better once I have done so. I save the stems and either juice them or chop them into a salad.

4. The fruit in the recipes is always chopped and deseeded. When adding apples I do not use the core.

5. I only used sweet apples in the recipes and not granny smith, crab apple, or other sour apple varieties.

6. Always add the soft fruit to the bottom of your blender first so that the blender blades will catch, always add the greens last.

7. The amount of water you add to your smoothie is up to you. I personally recommend anywhere from 2-4 cups depending on how thick or thin you would like your smoothie.

8. If fresh fruit is not available, you can use frozen fruit or a combination of both. 9. Most of my recipes contain white stevia powder, this is an optional ingredient and can be

omitted if you prefer. 10. Most of the recipes, unless noted, are about 40-60 ounces of green smoothie (one full

Vitamix carafe blender full) and are typically enough for three 20 ounce servings. During the challenge I drank 20 ounces in the morning and 20 ounces at lunch and would give 20 ounces to my partner. If you are making the smoothies just for yourself I recommend cutting the recipes in half.

11. If you make a smoothie and it’s too sweet try adding some lime or lemon juice. If you make a green smoothie recipe and it’s too bitter try adding some more stevia. If that still doesn’t work try adding more fruit. There are no mistakes!

12. Please feel free to substitute different greens for the ones in the recipes. There are no rules!

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Green Smoothie Recipes

*Remember all the greens are washed and (if applicable) chopped and the stems have been removed.

Kale and Collard Smoothies Mango Banana Apple Collard 3 bananas 1 large mango 2 apples 1 bunch of collards (5 leaves) with the stems removed 1 pinch white stevia powder water Kale Banana Apple 2 apples 2 bananas 4 large leaves of Dinosaur Kale or Collards 2 pinches stevia powder 1/2 peeled lime (optional) water Green Machine 4 small bananas 6 Dinosaur Kale leaves handful of sunflower sprouts 1 vanilla bean seeds scooped out 1 pinch white stevia powder water teaspoon green powder teaspoon E3-live water

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Blueberry Banana Kale Carob 3 bananas fresh or frozen 1 cup blueberries fresh or frozen 2 cups chopped Dinosaur Kale 3 tablespoons raw carob powder 1/8 teaspoon cinnamon 1 vanilla bean seeds scooped out 1 pinch stevia (more if almond milk is not sweetened already) 1 cup almond milk or other nut milk 1 cup water Tropical Kale 1 cup pineapple 1 cup mango 1 banana 6 Dinosaur Kale leaves water Banana Nectarine Kale 2 bananas 1 nectarine 5 Dinosaur Kale leaves 1 pinch white stevia powder water Black Raspberry Banana Kale 4 bananas 1 cup black rasberries 4-5 Dinosaur Kale leaves stems removed 1 pinch white stevia powder water Banana Raspberry Kale Lime 2 bananas 1 half lime peeled 1 pint rasberries 6 Dinosaur Kale leaves 2 pinches stevia 1 tablespoon green powder water

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Celery Banana Kale 3 ripe fresh or frozen bananas 2 ribs celery 4 leaves kale or collards 1 young coconut water or 1 cup water Blend all ingredients in a blender until smooth and creamy. Fig Banana Red Russian Kale 2 cups fresh figs 2 bananas 1 bunch Red Russian Kale (stems removed) 1 pinch white stevia powder water Stone Fruit Green Smoothie 1 plum 1 pear 1 banana 1 white nectarine 1 pint strawberries 2 pinches white stevia powder 7-8 leaves of Dinosaur Kale 1 vanilla bean seeds scooped out 2 teaspoons E3live (optional) Pineapple Orange Kale 1 cup chopped pineapple 1 fuji apple 4-5 Leaves Kale (stems removed) 1 teaspoon green powder (optional) 1 cup fresh squeezed orange juice

Chard Smoothies Peach Pear Raspberry Chard 1 ripe peach 1 gala apple 1 ripe pear handful of rasberries 1 bunch of chard (5-6 leaves) stems removed

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1 pinch of white stevia powder water Mango Banana Chard 1 frozen banana 1 large mango 1 tablespoon green powder 3-4 chard leaves stems removed juice from 1/2 lemon water Banana Raspberry Chard 2 pears 1 apple 1 banana handful of rasberries 1 bunch of chard (5-6 leaves) stems removed pinch of cinnamon 1 pinch of white stevia powder water Pineapple Ginger Chard 2 cups chopped pineapple (about 1/3 of a large pineapple) 2 cups chopped apple (same as two small apples) 1 bunch of chard (5-6 leaves) stems removed ½ inch knob of ginger 1 vanilla bean seeds scooped out 2 pinches white stevia powder 3 cups water Mango Peach Chard 1 large peach 1 large mango 1 large apple 1 banana 1 bunch of chard (5-6 leaves) stems removed 1 pinch white stevia powder water Pineapple Mango Chard 1 mango

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1 and half cups pineapple 1 fuji apple wedge of lemon peeled 1 bunch of chard (5-6 leaves) stems removed 1 pinch white stevia powder water Pineapple Persimmon Chard 3 ripe persimmons 2 cups pineapple 1 bunch of chard (5-6 leaves) stems removed water

Spinach Smoothies Banana Strawberry Spinach 4 bananas 1 pint strawberries (tops on) 1 gala apple 1/2 pound baby spinach 1 pinch white stevia powder water Mango Berry Spinach Lime 2 mangos 2 small apples 1 cup strawberries or raspberries 1/2 pound baby spinach 1/2 lime peeled 1 pinch white stevia powder 1 vanilla bean seed scooped out 2 cups water or young coconut water Pear Banana Spinach 2 small pears 2 bananas 1/2 lime peeled 2 large handfuls of Malabar Spinach 1 pinch white stevia powder pinch cinnamon water

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Mango Banana Malabar Spinach 2 bananas 1 large mango 2 large handfuls of Malabar Spinach 1 half lemon peeled 1 pinch white stevia powder water Summer’s Bounty Green Smoothie 2 peaches 2 pears 1 mango 1 apple 5 fresh figs 1/2 pound baby spinach Juice from 1 lemon 2 pinches white stevia powder water Mango Pear Spinach 2 pears 1 large mango 1 apple 1 banana 1 bunch spinach (no stems) juice from 1 lime 2 pinches white stevia powder water Papaya Strawberry Spinach 1 cup papaya 1 1/2 cups frozen strawberries 3 cups baby spinach 1 vanilla bean seeds scrapped out 2 pinches white stevia powder 1 1/2 cups orange juice

Lettuce Smoothies Pineapple Nectarine Romaine 5 small nectarines

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1 cup chopped pineapple 1 small head Romaine Lettuce 2 pinches white stevia powder water Cherry Peach Romaine 4 peaches 1 cup cherries 1 banana ½ head Read Leaf Lettuce or Romaine 1 pinch white stevia powder 1 vanilla bean seeds scooped out water Banana Peach Red Leaf Lettuce 2 bananas 2 peaches 1 head Red Leaf (Lola Rosa) Lettuce 1 pinch white stevia powder water Banana Blackberry Romaine 4 small bananas 1 1/2 cup blackberries 1 apple 1 large head Romaine Lettuce 2 pinches white stevia powder 1 vanilla bean seeds scooped out water

Cilantro Smoothies Berry Cilantro 2 gala apples 1 banana handful of rasberries handful of strawberries 1 bunch cilantro (no stems) 1 vanilla bean seeds scooped out 1 pinch white stevia powder water

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Pineapple Cilantro 2 bananas 1 cup pineapple 1 small apple 1 bunch cilantro no stems 1 celery rib 1/2 lime peeled 1 vanilla bean seeds scooped out 1 pinch white stevia powder water Melon Cilantro 1/2 cantaloupe 1 small banana 1 bunch cilantro handful sunflower seed sprouts small piece peeled and chopped ginger water Mango Cilantro 1 large mango 2 medium apples 1 bunch cilantro no stems juice from 1 lime 2 pinches white stevia powder water Mango Banana Cilantro 2 bananas 1 mango 1 apple 2 small bunches cilantro no stems 1 pinch white stevia powder water

Parsley Smoothies Mango Parsley 2 mangos 1 bunch parsley no stems 1 pinch white stevia powder

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water Mango Apple Parsley 2 mangos 1 small apple 1 bunch parsley no stems 1 pinch white stevia powder water Pear Peach Parsley 1 pear 1 peach 1 apple 1 bunch parsley no stems 1/2 lime peeled 1 pinch white stevia powder 1 teaspoon green powder water Watermelon Parsley 50% parsley 50% watermelon I know this is bad food combined but I drank it slowly and had no problems. It was really hot so it hit the spot.

Purslane Smoothies Purslane Apple Banana 2 small apples 2 bananas 1 nectarine 1 big bunch of purslane with stems 1/2 lime peeled 1 vanilla bean seeds scooped out 2 teaspoons E3live 2 pinches white stevia powder water Strawberry Pineapple Purslane 1 pint strawberries

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1/2 cup pineapple chopped small head Romaine Lettuce 1 large handful purslane 2 pinches white stevia powder water

Nopal Cactus Smoothies Nopal Cactus Pineapple 2 cups fresh or frozen pineapple 4 small fresh or frozen bananas 3 cups chopped and despined Nopal Cactus 1/2 peeled lime 2 pinches white stevia powder 2 cups young coconut water or plain water Nopal Cactus Peach 2 peaches 1 gala apple 1 banana 1 Nopal Cactus leaf despined 1 bunch of chard (5-6 leaves) stems removed 1/2 lime peeled 1 pinch white stevia powder water

E-3 Live Smoothies Blue Pineapple 2 frozen bananas ½ cup pineapple 3 celery ribs 2 teaspoons E-3 live 1 young coconut water or 1 and ½ cups water Nectarine Blue Green 2 white nectarines 1 small apple 1 banana 1/3 cup pineapple 1/2 lime peeled

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1 bunch of chard (5-6 leaves) stems removed 1 vanilla bean seeds scooped out 2 teaspoons E3live 2 pinches white stevia powder water

Green Soups and Non Sweet Fruit Smoothies

No Fruit Green Smoothie Delight 1/2 cucumber chopped 1/2 avocado handful of cilantro handful of purslane 1/8 teaspoon cinnamon 2 pinches of white stevia powder teaspoon wheat grass powder (optional) 1 vanilla bean seeds scooped out (optional) 1 young coconut water handful of ice Tomato Parsley Basil Green Smoothie Soup 3 large tomatoes small bunch parsley (no stems) handful of basil handful of dulse seaweed 2 green onions 1/2 small avocado pinch cayenne little water to thin

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Blend and eat this as a soup with chopped green onion, avocado, Dulse or seaweed flakes, parsley, and raw unsalted sauerkraut. Tomato Dill Green Smoothie Soup 4 medium tomatoes 1 red, orange, or yellow bell pepper 2 green onions handful of dill Blend and eat this as a soup with chopped tomatoes, bell pepper, cucumber, chives, dill, and flaked seaweed or torn Dulse. Tomato Spinach Green Smoothie Soup 2 large tomatoes diced 1/2 small apple 1/2 cup raw cabbage sauerkraut 2-3 large handfuls spinach 1/2 small avocado 2 green onions Blend and eat this as a soup with green onions, bell pepper, diced tomatoes, diced cucumbers, and flaked seaweed or torn Dulse. Blended Salad Smoothie by John Kohler 1 bunch fresh picked collards 2 cucumbers 1 tomato 5 red peppers 1/2 cup macadamia nuts Mango Cilantro Green Smoothie Soup 2 mangos 2 lemon cucumbers or 1 medium cucumber (about 1 cup and 1/2 chopped cucumber) 1/2 red bell pepper 1 bunch cilantro or parsley Blend and eat this as a soup with chopped bell pepper, tomato, cucumber, and flaked seaweed or torn Dulse. Apple Parsley Tomato Green Smoothie Soup 1 small apple

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2 medium tomatoes 2 lemon cucumbers or 1 medium cucumber (about 1 cup and 1/2 chopped cucumber) 1/2 bunch parsley no stems Blend and eat this as a soup with sun dried tomato, fresh tomato, parsley, and flaked seaweed or torn Dulse. Fig Arugula Green Smoothie Soup 2 cups fresh figs 1 and 1/2 cups chopped cucumber 1 bunch parsley no stems 5 leaves argula Blend and eat this as a soup with chopped tomatoes, red bell pepper, cucumber, chopped chives, and flaked seaweed or torn pieces of Dulse. Pineapple Mint Cilantro Green Smoothie Soup 2 cups pineapple 2 cups cucumber 1 bunch cilantro no stems 2 green onions handful of mint leaves Blend and eat this as a soup with chopped pineapple, green onion, and avocado.

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Pictures

Amaranth Leaves

Red Leaf Lettuces

Purslane

Swiss and Rainbow Chard

Spinach

Mixed Baby Greens

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Chickweed and Malabar Spinach

Asian Greens

Mexican Lambquarters

Fresh Stevia Leaf

Magenta Lamb Quarters

Strawberry Spinach

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Baby Lettuce

Italian Kale

Collards

Fresh Basil

Curly Kale

Nopal Cactus

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Pineapple Chard Ginger

Green Smoothie Blender Carafe

Celery Banana Kale

Blueberry Banana Kale Carob

Pineapple Mint Cilantro Soup

Tomato Dill Green Smoothie Soup

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Gearing up for the Challenge

Heirloom Tomatoes

Fresh Turkish Figs

Ripe Tomatillos

Ripe Sweet Peppers

Armenian and Striped Armenian Cucumbers

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Glossary Chia Seeds Tiny nutrient dense mucilaginous seeds that, when digested, slow the conversion of carbohydrates into sugar. Can be found in the bulk section or raw food section of some natural food stores or they can be ordered at http://www.rawglow.com/chiaseed Dulse A reddish purple seaweed that is chock full of minerals and can usually be found in health food stores in the Asian or bulk section and purchased in bulk online. It has a salty flavor and can be used torn or flaked as a salt substitute. E3-Live Blue-green algae (Aphanizomanon flos-aquae, or AFA) is a source of over 64 vitamins and minerals and contains more protein and chlorophyll than any other food source. It can be bought in powdered or liquid form. For more information about E3-Live go to http://www.rawglow.com/bluegreen2 Flaked Seaweed A blend of gourmet sea vegetables that have been harvested off the Californian Mendocino coast. The sea vegetables in the gourmet flaked seaweed mix are Sea Palm, Nori, Dulse, Wakame, Sweet Kombu, Ocean Ribbons and Bull Whip Kelp. Available at http://www.rawglow.com/flakedseaweed Green Powders Are a nutrient dense superfood, which includes dried and powdered wheat grass juice plus other nutrient dense green grasses and algaes such as spirulina and chlorella. It can be found in your natural foods store or ordered online. Mesquite Powder Seedpods from the mesquite tree that are ground into a powder. It has a sweet cinnamon flavor. Mesquite is high in calcium, magnesium, manganese, potassium, iron, and zinc. It is high in protein and dietary fiber. Raw Sauerkraut Raw sauerkraut is usually made from raw cabbage that has been fermented to produce healthy enzymes and probiotics or beneficial bacteria. It has not been pasteurized and has no vinegar added. You can make your own at home or buy it in the refrigerated section of the health food store. Stevia Leaf or Powder Stevia is an extremely sweet green herb that does not raise blood sugar levels. It is easy to grow in an herb garden or can be purchased in dried herb or white powder form at the health food store. Because of its intense sweetness, a little goes along way.

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Resources Chia Seeds http://www.rawglow.com/chiaseed Dates http://www.datepeople.net/ Flaked Sea Vegetables http://www.rawglow.com/flakedseaweed How to Open Young Coconuts: http://www.rawglow.com/youngcoconuts Macadamia Nuts http://www.rawglow.com/macnuts Organic Sundried Vanilla http://www.rawglow.com/vanillabeans Sprout Bags http://www.rawglow.com/sproutbag http://www.rawglow.com/hempsproutbag Seeds for Growing Your Own Greens http://www.bountifulgardens.org Sources for Raw Almonds http://www.rawglow.com/rawalmonds Stevia and Naturally Flavored Stevia (not raw) http://www.sweetleaf.com http://www.traderjoes.com (Trader Joes has white stevia powder in the supplement section) Vitamix http://www.rawglow.com/rawfoodappliances

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