Recipe booklet - adessobutiken.se MontAna Engelsk.pdfGeneral advise and recommendations •You can add super foods to every smoothie. Super foods you buy at the vitamin shop. •Wheat

1

Recipe booklet

Smoothies made from fruit and vegetables, soups and coffeefrom the MontAna Mark 1 blender

Fresh … Know what you eat …

© Els van der Velden

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 1

Content:

General advise and recommendations / 3

Fruits / 4

Vegetables / 17

Detox / 28

Soups / 36

Smoothie / 39

Extra information on vegetable juice / 40

Coffee / 42

Dipper / 44

Butters / 47

Vitamins –most important sources / 49

Vitamins –most important and function / 49

Vitamins, minerals vegetables and fruit / 50

References / 51

Websites / 51

2


General advise and recommendations • You can add super foods to every smoothie. Super foods you buy at

the vitamin shop.• Wheat grass powder or fresh liquid from wheatgrass can be added to

every smoothie. Wheatgrass detoxifies and has a positive influenceon the intestines.

• Several nuts, seeds, stone/kernel can be added to give a nice flavourand more proteins and make the smoothie more thick.

• You can also add the powder of several berries. Like Acai, Maca andseveral others.

• Spirulina has lots of minerals and is made from a single-celled organism. Often used with a DETOX.

• Vegetables like leek, Brussels sprouts are less suitable to use in asmoothie Just as raw green beans.

• It is advised to use fresh vegetables preferably from Biological origin.Biological food has a higher nutritious value.

• Pineapple, papaya, and mango have lots of enzymes that work favourably on the digestive system.

• You are given some examples of smoothies and what to combine. Butfeel free to experiment yourself and put together any smoothie thatsuits your taste and health.

3


Kiwi Plum mixIngredients: • 8 large leaves endive, cut away 1 cm of the endive• 3 kiwi’s, peel the Kiwi• 5-8 dried plums (soak the plums in water for about 12 hours and use

the soaking water as well) • waterPut plums and kiwi in the blender. Add water until the fruit is coveredwith it. Then add the endive.Then blend it in 30 seconds.

Tip: You will find a large difference in sweetness when using differentbrands of plums. This depends on the brand and where the plums areharvested. Start with less plums and if necessary add more.

4

fruitsreceptenboekje Mark I Engels 28-01-14 11:10 Pagina 4

Triple of banana, kiwi and appleIngredients:• ½ apple• 2 banana’s• 1 kiwi• 150 gr Jong lettuce• 50 gr spinach• water as neededAdd all the fruit first than the vegetables and put the fruit under water.Vegetables need not be under water. Then blend in 30 second.

Tip: Try to vary in different kind of lettuce. You will soon notice that everykind of lettuce has its own taste. Iceberg lettuce is less nitrous compared to real green lettuce.

Plain KiwiIngredients: • 4 ripe kiwi’s• 1 ripe banana• 3 celery branches• 2 glasses of waterPut everything in the blender and blend it in 30 seconds.

Tip: The celery is known to have a positive influence on the blatter.

5


Banana party Ingredients: • 3 banana’s• ½ – 1 head of lettuce (use the one you like best)• water, as much or little as you likePut everything in the blender and blend it in 30 seconds.

Tip: Bananas have lots of proteins and will give you an energy boost. It is agood choice when doing physical exercise.

Banana smoothieIngredients: • 200 ml orange juice• 50 gr strawberry• 2 banana’s• 200 gr endivePut everything in the blender, endive on top. Add water and blend in 30 seconds. When you put in more water the smoothie will be lessthick.

Tip: You can use the corolla from the strawberry as well. The chlorophyll isvery nutritious.

6


Strawberry heavenIngredients: • 200 gr strawberry• 1 banana• 2 hand full of lettuce (choose the lettuce you like)• 1 spoon of linseed (preferable whole linseed not broken)• waterPut everything in the blender and blend it in 30 seconds.

Tip: You can prepare the smoothie in the morning so you have it ready onceyou get a “snack attack”. If you prepare it long time before it will losesome of its power on vitamins and minerals. It is better to consume thesmoothie right away.

Strawberry smoothieIngredients: • 2 hands full with strawberries leave the corolla with the strawberries• 2 banana’s• half a head of Roma lettuce• 2 glasses of water en ice cubesPut everything in the blender and blend it.

Tip:The ice cubes will keep it cold and the blender will crush them completely. Use less water when using ice cubes. Put the ice cubes inthe blender before the fruit and vegetables.

7


PineappleIngredients: • 150 gr spinach• 2 oranges• 1 banana• ½ -1 cup pineapple• water and ice cubesPut everything in the blender and blend it.

Tip: You can use the heart of the pineapple as well. The blender will crushit.

Pineapple and parsleyIngredients:• 1 pineapple• 4 parsley branches• waterPut everything in the blender and add water (1/3 of the fruit) then blendeverything.

Tip: Parsley is a herb rich with vitamins and minerals. It will support hydration of the body.

8


Pineapple explosionIngredients:• 1 pineapple (use the hart also)• 1 apple• 1 lemon (with the skin provided it is biological)• 200 gr spinach or lettuce• waterPut everything in the blender and blend it. Use 40 seconds to blend.

Tip: When you find a lemon with some sort of a wax on the skin it is betterto peel it and not to use the skin.

Sea lavender wit pineappleIngredients:• 100 gr sea lavender• 300 gr Frozen or fresh pineapple• waterPut everything in the blender and blend it.

Tip: Sea lavender has its origin in Zeeland (south of the Netherlands nearthe sea). But as we made the dikes, this delicatessen disappeared. Thisvegetable use to be for the poor people. It contains lots of mineralsand vitamins. Its taste is salty.

9


Pineapple MangoIngredients:• ½ pineapple• 1 mango• ½ head of lettuce• waterPut everything in the blender and blend it.

Tip: Mango is considered the tropical apple. There are lots of varieties eachone with a different taste. It contains lots of vitamin A and C. It containsenzymes that supports the digestive system and are slightly laxative. The stone is used in the cosmetic industry.

PineappleIngredients:• 2 hands of lettuce (choose the one you like best)• ½ – 1 pineapple• waterBlend everything in 40 seconds.

Tip: Wash the vegetables already in the evening so you have them ready touse in the morning.

10


MangoIngredients:• ½ head lettuce• 1 cup pineapple• 1 mango • 1 cm fresh ginger• waterPut everything in the blender and blend it, You can use the stone fromthe mango as well. The MontAnna Mark 1 will crush it. But you mightneed to blend a little longer.

Tip: Ginger has a positive effect on the digestive system. Also when yousuffer from reflux ginger might relieve you from the negative sideeffects. Ginger is also well known to be used when you have a cold.

Green mango smoothieIngredients: • 4 branches of parsley• 2 mangos• waterPut everything in the blender and blend it.

Tip: Parsley has lots of vitamin C and Iron.

11


Parsley and mangoIngredients: • 3 branches of curly parsley• 1 branch of parsley• 1 apple• 1 mango• 1 banana• waterPut it all in the blender and blend it.

Tip: There are different kind of parsley. The taste determines whether youuse more or less. EA the curly parsley is less strong in taste than theparsley we commonly use.

MangoIngredients: • 2 mangos• 150 gr strawberry• 150 gr cut beet• 1 spoon of linseed• waterPut everything in the blender and blend it.

Tip:Linseed has a positive outcome on the peristalsis of the bowel.

12


Simple MangoIngredients: • 2 mangos• 75 gr endive or lettuce• waterPut everything in the blender and blend it.

Tip: Make sure you use ripe mango. You can easily put mango in the freezerand use it later. You can use it frozen. This will provide you with a nicecold smoothie.

Blueberry partyIngredients:• 1 banana• 150 gr blueberry• 150 gr spinach• waterPut everything in the blender and blend it.

Tip: Use the blueberries as soon as possible. You can wash them and spreadthem to prevent them from decay.

Blueberry summerIngredients:• 1 cup blueberries• 1 cup strawberry• 1 cup raspberry• 150 gr spinach• water

13


Put everything in the blender and blend it.

Tip: When there are no fresh berries you can always use frozen fruits. Youcan use tem frozen. This will make your smoothie cold as well.

Sweet SmoothieIngredients:• 2 ripe bananas• 1 ripe pear• 1 cup grapes (white or blue with stones)• 1 head of lettuce• waterPut everything in the blender and blend it.

Tip:Bananas are ripe when the skin has black spots. At that moment theenzymes and vitamins and minerals are best digested and absorbed bythe body.

Energy boosterIngredients:• 1 banana• 1 apple• 7 dried plums (soak in water for 12 hours before using)• 150 gr spinach• waterPut everything in the blender and blend it.

14


Tips:The soaking water contains lots of minerals.

PomegranateIngredients:• 1½ cup strawberries• 1 piece of watermelon• 1 pomegranate• 1 spoon of lemon juice• 1 head of lettuce• waterPut everything in the blender and blend it.

Tip: A pomegranate is a red fruit as big as an orange. The skin is red/brownand it has its eatable seeds in little compartments surrounded by a jellylike dark red fruit. The pomegranate has three times as much antioxidants than red wine. In Belgium and the Netherlands the pome-granate is harvested from October till December.

GrapesIngredients: • one handful of blue or white grapes with seeds• 150 gr strawberries• 1 banana• ½ head of lettuce • waterPut everything in the blender and blend it.

15


Tip:Instead of a banana you can use nuts. Nuts have lots of proteins andgive your smoothie a nice taste. You can use almond nuts or walnut orcashew nuts. When using nuts blend a little longer.

PeachIngredients:• 2 peaches• 1½ cup orange juice• 100 gr cut beet• 100 gr spinach• waterBlend everything together. You can add 8 almonds to create a nicetaste.

Tip: You can mix green vegetables with fruit easily. Since green vegetablesdo not have starch. For this reason those smoothies do not give yougas. Other vegetables like cauliflower or beet do have starch so theycombine less with fruit.

16


King celery Ingredients: • 2 large branches with leaves of celery (if biological) or• 3 large branches without leaves of celery (if not biological)• 1 apple• 1 peer• 1 banana• waterPut everything in the blender and blend it.

Do you know …Celery contains lots of fibbers that do not change in you digestive system so they clean your bowls and eliminate harmful substances.Fibbers also take away the feeling of hunger so you will not long for asnack.

17

vegetables


Little carrot in greenIngredients: • ½ tot 1 cup carrot juice or 1 or 2 carrots• 1 apple• 50 gr spinach• 6 leaves of mint• waterPut everything together and blend it about 50 seconds.

Tip: You can produce the carrot juice yourself if you have the equipment forit. If not you can buy it in the shop. But the MontAna blender Mark 1can easily blend your carrot. You can also put the carrot juice in thefreezer. Put it in cubes so you can use what you need only.

Carrot- Banana smoothieIngredients: • 2 bananas• ½ litre carrot juice or 4 carrots• 6 leaves of mint• 250 ml buttermilk• a dash of cayenne pepper and a pinch of salt and pepper• if needed some waterPut everything in the blender and blend it.

Do you know …Buttermilk contains lactic acid bacteria which help burn fat.

18


Celery and figsIngredients: • 2 branches of celery• 1 big sweet apple or 2 small ones• 2 dried figs (soak for 24 hours before using)• water (also water from the dried figs)Blend everything together. Add extra water if needed.

Tip:You can use dried figs without soaking them first. You have to blendlonger, until there are no more hard pieces in the smoothie. You mightneed some extra water.

Mint with kaleIngredients: • 4 ripe pears• 5 leaves of fresh kale• 3 branches of fresh mint• 2 glasses of water

Tip: Save all you glass pots with cover. You can use them to put in yoursmoothie and keep it in the refrigerator for 1 or 2 days. Your breakfastis always ready. Do not keep it any longer than 2 days.

Fresh cucumber Ingredients: • 10 cm of cucumber• juice from 1 lemon• 1 litre waterPut everything together and blend it.

19


Tip: If stored in the refrigerator for an hour it is nice and cool. Add ice cubesso it is even more fresh. You can also put the ice cubes in the blenderadd less water if you blend ice cubes as well.

Avocado-orange juice smoothieIngredients:• 2 ripe avocados (no skin no stone)• 1.2 litre fresh orange juice• 6 leaves of mint• 250 ml buttermilk• dash of cayenne pepper and a pinch of salt and pepperPut everything in the blender and blend it.

Do you know …Avocado contains lots of good unsaturated fatty acids.

Green figsIngredients: • 3 dried figs (soak for 12 hours)• 2 pears• juice from ½ a lemon• 1 branch of celery• 2 kale leaves• water, also use the soak water from the figsPut everything in the blender and blend it.

Do you know …Lemon juice is very healthy. It helps making the body more alkaline.Boil water and poor it in a glass so the glass is full for 1/4. Then add

20


3/4 cold water and add lemon juice. Start with 2 spoons and add morewhen you continue. Drink it first thing in the morning. This will stimulateyour digestive system.

Dandelion smoothie (to be used for people that are moreused to drinking smoothies on a daily basis)Ingredients: • 1 handful of dandelion• 1 handful of parsley• 2 apples• ¼ lemon (with skin)• waterPut everything in the blender and blend it.

Do you know …The word Dandelion stems from French; “dent de lion”, which meanstooth of a lion. The leave of a Dandelion is serrated and looks liketeeth. During the spring you can get this flower from the garden. Do not pickit near a street with lots of traffic. Those flowers are perfumed with thefumes from cars and therefore not healthy.

Raspberry and nettleIngredients: • 150 gr raspberries• 2 apples• 150 gr nettle (only use the top leaves from the nettle)• waterPut everything in the blender and blend it.

21


Do you know …Nettle supports the bladder. It helps cleaning your body. It is diuretic.

Tropical CorianderIngredients: • 150 gr pineapple• 1 mango• ¼ lime (without the skin)• 100 gr fresh coriander• waterPut everything in the blender. Poor water until the fruit is covered.Blend it.

Tip:A ripe lime has a light skin. Take the most light lime to use in yoursmoothie. A few slices of lime put in water give the water a nice andfresh taste. Add some mint and you have an excellent healthy drink.

Green cleaner (for them who are used to drinking greensmoothies on a daily basis) Ingredients: • a handful of dandelion leaves• ½ head of lettuce• 2 oranges• 1 mango• 2 dried plums (hydrate in water for 12 hours or use fresh plums• waterPut the ingredients in the blender together with the water and blend it.

22


Do you know …Dandelions leaves contain a lot of vitamin A, B, C and D. calcium, ironbeta-carotene and magnesium.

Vit C shotIngredients:• 2 oranges without skin• 2 kiwi• 150-200 gr endiveUse dried plums to sweeten the smoothie. You can also use date tosweeten it.

Tropical holidayIngredients:• ½ pineapple (also use the heart of the pineapple)• 1 mango• 1 cm ginger fresh• ½ head of lettuce• 1 handful of spinach• waterPut all the ingredients in the blender and blend it.

Do you know …Pineapple is a fruit that helps you get rid of a sore throat. Use frescopineapple and sip it during the day and your throat will feel betterafter a while. Pineapple has a lot of enzymes that help digest your food.

23


Papaya (melon)Ingredients:• 1 papaya (you can replace the papaya with a piece of melon)• 2 oranges• fresh date• 200 gr cut beet• water Put everything in the blender and blend it.

Do you know …Cut beet is a leafy vegetable you can grow yourself easily in your garden. Harvest the leaves by cutting them just above the ground. In a few weeks there are new leaves to harvest. It is a very economicalvegetable which grows during the summer.

Different nettleIngredients: • 2 mangos• 1 spoon lemon juice• 150 gr nettle• waterPut everything in the blender and blend it.

Tip: Make sure you wear plastic gloves while harvesting the nettle. Do notharvest the nettle close to a street, road or motorway. Harvest the topleaves they are most nutritious. You might want to use the bathroommore frequently after drinking a smoothie with nettle.

24


Super filling smoothieIngredients:• 1 tomato• 1 paprika• 1 avocado• 2 hands full of spinach• 2 branches of celery• 1 hand with fresh basil• 1 spoon lemon juice• 2 apples• waterBlend all the ingredients if necessary add water.

Goij GreenIngredients:• 100 gr. strawberry• 1 banana• ½ hand goij berries• 2 leaves of kale• waterPut all the ingredients in the blender and blend them. You might hearthe berries tik against the blender. This will end when the berries areblended.

Did you know …The Goij berry , Lucium Barbarum, is also called wolf berry. The plantsgrow in East Europe and in Asian countries especially China, Tibet andMongolia. Goij berries are super Food since they contain lots of protein,anti-oxidants, amino acids, vitamin A and C.

25


Parsley citrus fruitIngredients: • 2 oranges• 2 branch of curl parsley• 1 large or 2 small date• waterPut everything in the blender and blend it.

Do you know …Parsley works as a detox and helps to reduce the effect of aging.

PurslaneIngredients:• 100 – 150 gr of purslane• 100 gr pineapple• 1 mango• waterBlend all the ingredients together.

Do you know …Purslane is a leave vegetable with a large amount of omega 3 fat acid.It also contains vitamin C, B1, B2, carotene, calcium and iron. It providesthe smoothie with a mild taste.

Red BeetIngredients: • 2 red beet• 2 branches of parsley• 1 lemon with skin• waterBlend the ingredients in 50 seconds.

26


AvocadoIngredients:• 1 avocado• ¼ lemon with skin• 2 branches of celery• 1 tomato• 2 spoons of alfa alfa• waterBlend the ingredients.

Do you know …Avocado consists of protein and alfa alfa contains lots of vitamin B.

27


Mango & kaleIngredients: • 1 pear • 1 cup of mango• 1 banana• (if you like you can add date)• 150 gr kale• 1 spoon linseed• waterBlend all the ingredients.

28

detoxreceptenboekje Mark I Engels 28-01-14 11:10 Pagina 28

Tropical nettleIngredients:• ½ pineapple• 1 orange• 1 banana• 200 gr nettle• waterBlend all the ingredients.

Do you know …You can dry nettle so you can use it in the winter. Just hang it in a dryplace and wait for the water to be evaporated. Then put the nettle inbottles so you can use it in the winter. You can also spread the nettleand have it dry in the sun.

Mango and water-cressIngredients:• 1 mango• 1 pear• 1 handful of spinach• 1 handful of water-cress• waterPut everything in the blender and blend it.

Tip: When you buy water-cress make sure the leaves are dark green. Onlythen do the leaves contain an optimum on vitamins and minerals. Itconsists of vitamin C, A, Iron, calcium and sulphur. water-cress has apositive effect on the nails, hair and skin.

29


KaleIngredients:• 2 bananas• 1 pear• 50 gr strawberry• 150 - 200 gr kale• waterBlend all the ingredients.

Tip: Only during the season the taste of strawberries has its optimum. You can buy a stock of strawberries and put them in the freezer. Take the corolla off , wash them, dry them and put them on a plate nottoughing each other then put the strawberries in the freezer. As thestrawberries are frozen put them in a plastic bag in the freezer. Best isto store 50 gr of frozen strawberries in each bag.

Fresh endive with mangoIngredients:• 2 branches of parsley• 3 big leaves endive• 1 mango• waterPut everything in the blender and blend it. If you like the smoothie lessthick you can add water.

Spicy water-cress kick Ingredients:• 1 tray water-cress• 1 apple

30


• 1 banana• waterPut everything in the blender and blend it.

Tip: Use fresh ingredients. Fresh ingredients are life products. Life productsgive you energy instead of taking energy from your body.

Green shotIngredients:• 1 apple• 2 banana• 1 kiwi• 150 gr young leave lettuce• ½ liter water• 80 gr alfa alfa (Luzerne) Blend all the ingredients in the MontAnna Mark 1 blender.

Tip:Sprouts contain lots of healthy vitamins and minerals. And you cangrow them yourself. 1 put 2 spoons with seed in a pot made from glass2 pour in water and let it rest for at least 8 hours3 take the water out. You can use a special cover with holes or a piece

of cotton. 4 Put the pot upside down in a dark spot so the sprouts can dry5 pour in water twice a day and put the pot back upside down6 in + 5 days you can use and eat the sprouts.

31


Tasty FigsIngredients:• 6 figs dried or fresh (if dried, soak them in water for 1 hour)• 1 cup strawberries• ½ cucumber• 150 gr cut beet• waterPut all the ingredients in the blender and blend them.

Tip: When using dried figs always take the stem of before using the fig.

Sprouts and celeryIngredients:• 4 branches of celery• A handful of alfa alfa (Luzern sprouts)• 1 apple• 1 banana• waterPut all the ingredients in the blender and blend it.

Do you know …Alfa alfa has a mild taste. You can use it with salmon salad. It containsvitamin C, D, E, K, protein and minerals.

32


Triple greenIngredients:• 100 gr spinach• 50 gr lettuce • 50 gr cut beet• 2 apples• 150 gr cherries• waterBlend all the ingredients.

Do you know …Cherries contain ante cyanide which reduces pain and inflammation.And help you to protect your body cells.

Legal hempIngredients:• 150 gr kale• 1 cup blueberries• 1 banana• 1 peach• 1 apple• 1 spoon coconut oil• 1 cup coconut water / milk• 1 branch celery• 2 spoons hemp powder or 2 spoons hemp seed• waterBlend all the ingredients, add water if necessary.

33


Tip: If you do not like coconut milk you can replace it with almond milk.You can buy almond milk but you can also make it yourself.1 soak the almonds in water for 8 hours2 clean the almonds with water and put them in the blender3 pour in three times as much water into the blender4 blend it until you do not hear the nuts anymore5 poor the content in a strainer or nut-milk-bag. Squeeze all the

moisture out of the pulp6 flavour the almond milk with date or cinnamon

Parsley smoothie with vanillaIngredients:• 2 branches of parsley• 2 apples• 2 cups coconut milk or almond milk• 1 banana• 1 – 2 spoons vanillaBlend all the ingredients, add water if necessary.

Tip: If you do not have almond milk or coconut milk you can replace it withwater.

Cherries with chocolate Ingredients: • 100 gr. spinach• 50 gr kale• 1 cup with cherries• 1 banana• 1 spoon of raw cacao powder

34


• 50 gr protein powder vanilla of chocolate• waterBlend everything in the blender.

Do you know …Raw chocolate contains lots of antioxidants and repairs the cells. Itcontains also lots of magnesium. Raw cacao is very nutritious. When heated the ingredients become lesspowerful.

35


Green soupIngredients:• 1 tomato• 1 paprika• 1 avocado• 2 handful of spinach• 2 branches of celery• 1 hand of fresh basil• 1 spoon of lemon juice• water/bouillon Blend all the ingredients. Ad salt, and pepper to flavour it.

Do you know …Celery is diuretic.

Broccoli soupIngredients:• 1 broccoli• ½ onion

36

soupsreceptenboekje Mark I Engels 28-01-14 11:10 Pagina 36

• 2 branches fresh basil• A handful of almond nuts• 2 spoons of crème fraiche• ¼ lemon• add water or bouillonBlend everything in 8 minutes.

Tip: You can also use broccoli that is frozen.

Pumpkin soupIngredients:• ¼ pumpkin• ½ tranche of celery• ½ red onion• water or bouillonBlend everything 8 minutes you can put more flavour by adding saltand pepper.

Do you know …Pumpkin is a vegetable with lots of protein and is very nutritious.

Pumpkin soup with rosemaryIngredients:• ¼ pumpkin• ½ onion• 1 branch of parsley• water or bouillon Blend everything for 8 minutes at high speed.

37


Tip: Add 2 spoons of crème fraiche to make it more creamy.

Carrots soupIngredients:• 5 carrots• 2 onions• 2 branches of fresh parsley• 2 branch of fresh celery• water or bouillon Blend everything for 8 minutes.

Tomato soupIngredients: • 4 tomato’s• 2 tranches of celery• ½ onion • 2 spoons of sesame seed• water or bouillon

38


Protein smoothieIngredients:• 2 banana’s• ½ cup blueberries• ½ mango• handful of lettuce• handful of spinach• 1 spoon of chia seed• 1 scoop of protein powder (buy this at a vitamin store)• ½ lt waterBlend everything in 30 to 50 seconds.

Do you know …Chia seed contains lots of fatty acids.

Breakfast with Chia seed and nut milkIngredients: • 1 spoon of chia seed (have it soak in the milk for 10 minutes)• 1 cup of fruit (blueberry, apple, pear, strawberry etc.)• handful of Goij berries• water Blend everything in 30 to 40 minutes with the MontAna Mark 1 Blender.

Tip:You can replace Goij berries with raisins or cranberries.

39

smoothiereceptenboekje Mark I Engels 28-01-14 11:10 Pagina 39

Extra information on vegetable juice

Is it possible to store the juice? The smoothies are best consumed directly after blending them. How -ever you can store them in a cold place covered so the influence ofoxygen is reduced to a minimum. You will lose some of its power but itis still better than the juices and smoothies you by in the store.

Drink the vegetable juice on an empty stomachIt is best to drink the juice on an empty stomach. First drink somewater than the vegetable juice. Do not eat for at least half an hourafter consuming the vegetable smoothie. In this way all the vitaminsand minerals have a chance to be absorbed. If you drink it during theday, do not eat an hour before and an hour after you drink it.

Vegetable recipes To help you I give you some vegetable recipes but of feel free to expe-riment yourself. You can replace the vegetables with broccoli, fennel,kale, or other vegetables.

Vegetable recipes (the amounts for one person)

Vegetable juice 1• 8 leaves of Roma lettuce• 2 carrots• 2 branches of celery

Vegetable juice 2• 6 leaves of lettuce• 1 handful of parsley• ¼ lemon• 2 carrots

40


Vegetable juice 3• 2 hands of spinach• half an apple• 2 branches od celery

Tip: • You can ad spirulina powder or chlorella powder• 1 spoon of Chia seed or maca or acai powderUse your imagination and experience yourself.

I hope this has inspired you to start drinking smoothies. I am happy tohear about your results.

41


Vanilla Cappuccino ice coffeeIngredients: • 1 espresso (Maromas Gold Private)• ½ cup vanilla milk• 1 thee spoon stevia or Agave• 1,5 cup ice cubesPut everything in the blender and blend it.

Hazelnut ice coffeeIngredients:• 1 espresso (Maromas Orphea)• ¼ cup of milk• 2 thee spoons hazelnut syrup• 1,5 cup ice cubesBlend everything.

Tip:Use a shot glass with Irish whisky to give it a strong taste.

42

coffeereceptenboekje Mark I Engels 28-01-14 11:10 Pagina 42

White Chocolate MochachinoIngredients: • 1 espresso (Maromas Arabea)• ½ cup vanilla milk• 2 pieces of white chocolateBlend everything.

Tip:You can replace the white chocolate with all other kind of chocolates.

Latte CaramelIngredients:• 1 espresso (Maromas Arabea)• ½ cup milk• 1 teaspoon caramel syrupBlend everything and you have a nice Latte Caramel.

Tip: Replace the milk with almond milk or coconut milk.

Hot chocolateIngredients:• 500 ml milk (soja, diary milk, almond milk)• 200 gr chocolate broken to pieces• 5 marshmallows (provide a creamy taste)Blend all the ingredients except for the marsmallows put them in later.You will hear a tick but this will soon stop when the marsmallows areresolved in the substance.

Tip: Put some extra chocolate when serving it in a cup.

43


Vegetable dipperIngredients:• ¼ red onion• ¼ carrot• ¼ red pepper fresh• 6 spoons crème fraiche• pepper and saltPut everything in the blender and blend it

Tip: Serve with fresh vegetables (celery, carrot, cucumber, bread, nacho’s)

Spring onion Ingredients:• 4 spring onions• 8 spoons crème fraiche

44

dipperreceptenboekje Mark I Engels 28-01-14 11:10 Pagina 44

• one branch of parsley• pepper and saltBlend everything.

Tip: Serve with bread, toast or nacho’s.

HummusIngredients:• 150 gr white beans (cooked and cold)• ¼ cup tahin• 2 spoons olive oil• 1 piece of garlic• I teaspoon of cuminCayenne pepper and salt. If necessary ad olive oil.

Tip: Serve with toast or cracker. You can also add all kind of fresh herbs toflavour the Hummus.Or ad a tomato or red pepper.

Artichoke with spinach Ingredients:• 2 artichoke hearts• handful of spinach• 1 cup of mayonnaise• 150 gr crème fraiche• 150 gr fresh vegetables• salt and pepperBlend all the ingredients.

45


Tomato SalsaIngredients:• 4 tomato’s• 2 teaspoons coriander• 2 spring onions• ½ jalapeno pepper without the seeds• ½ red pepper without the seeds• saltBlend everything and serve with bread, toast or crackers.

GuacamoleIngredients:• 2 avocados without the skin and stone• 1 spoon of lemon juice• 1 piece of garlic• 4 spring onions• 1 tomato• ¼ red onion• ¼ jalapeno pepper without the seeds• saltBlend everything and you have a nice dipper.

46


Almond butterIngredients:• 3 cups raw almonds• ¼ cup canola oilBlend it. If you do not like little pieces in the butter, just blend a littlelonger.

Cashew butterIngredients:• 3 cups raw cashew nuts• ¼ cup or 2 spoons canola butterBlend all the ingredients.

47

buttersreceptenboekje Mark I Engels 28-01-14 11:10 Pagina 47

Peanut butterIngredients:• 5 cups with peanuts• 4 spoons of canola oil• add saltBlend everything.

Tip: Add a red pepper without the seeds to give it a hot flavour. Serve it on a slice of bread.

Tomato olive tapenadeIngredients: • 5 ripe tomato’s• 1 red onion (no skin)• 1 piece of garlic• ½ cup olives without the stone• 3 spoons of olive oilAdd fresh grinded black pepper and salt. Blend everything.

48


Vitamins Most important sourcesA Carrots, green leafy vegetables, milk, liver, egg, and butter

B1 whole grain bread, meat, vegetables, milk yeast and sprout vegetables

B2 Milk, meat, bread, green leafy vegetables, yeast, liver, broccoli, nuts

B3 Meat, fish, vegetables, whole grain bread, kabeljou, peanut butter, nuts

and unpolished rice

B5 Whole grain bread, pad legumes, eggs, meat, green vegetables and

herring

B6 whole grain bread, meat, fish, milk, cheese, yeast and banana

B8 Meat, fish, milk, eggs, pad legumes, yeast, nuts, soya beans

B11 Leave vegetables, meat, bread, milk and eggs, spinach, Brussels sprouts

B12 Meat, fish, milk, eggs, kabeljou, cream cheese, cheese

C Fruit, vegetables, potato, kiwi, oranges, lemon

D Fatty fish, eggs, sunlight, salmon, herring, mackerel

E sunflower oil, leave vegetable, whole grain bread, nuts, peanut butter

K green leave vegetable, spinach, broccoli, cauliflower, olive oil

Vitamins most important and functionA Eyes, skin, hair, gums

B1 Nerve system, carbohydrate digestion

B2 Skin, hair, carbohydrate digestion

B3 Carbohydrate digestion, Nerve system

B5 Carbohydrate/ and fat digestion

B6 Protein metabolism

B8 Energy production, supports skin, hair and nails

B11 Red blood cells, brain spinal marrow and overall growth of the body

B12 Red blood cells and nerve system

C Wound healing, general health, uptake of iron, improves the immune

system

D Boons and red blood cells , uptake from Calcium, from food

E Protects muscles, hart, blood vessels and red blood cells

K coagulation of the blood

49


Suggestion The uptake of vitamins is always in cooperation with the correct minerals. Fruits and

vegetables already contain the correct balance. This is one of the main reasons to

consume fresh fruit and vegetables. Starting to use the MontAnna Mark 1 blender will

provide you with the best smoothies full of life food, vitamins and minerals. Needles to

state that biological food is even of higher quality in regards to vitamins and minerals.

Biological fresh food is recommended.

Vitamins, Minerals vegetables and fruitApples Vitamin C, pectin, lutein, boor (biological apple)

Almonds Calcium, iron, vitamin E and rib flavone.

Apricots Vitamin A, C, Beta carotene, fibres and potassium

Artichoke Vitamin C, fibres magnesium, potassium, manganese, copper,

phosphor.

Banana Vitamin B6, magnesium, Vitamin C, fibres, potassium.

Broccoli Vitamin K, C, A.

Blue berries Vitamin C, manganese, Vitamin K and fibres

Carrots Vitamin A, C, B6, B1, B3, B5, K, E, and fibres

Cabbage Vitamin K,C and manganese.

Cauliflower Vitamin K, C, and fibres.

Celery Vitamin A and K. fibres

Cherries Vitamin C and lots of minerals. One of the fruits that is grown in

original form. There has not been too much manipulation.

Green leave Vitamin A,C, and E. lots of fibres and chlorophyll has an

vegetables. important role as nutrition.

Cranberry Vitamin C, fibres and magnesium.

Figs Fibres, calcium, magnesium, potassium, copper, manganese,

vitamin K, iron, phosphor.

Aubergine Vitamin K, C, protein, copper, phosphor, thiamine, ribo flavone,

niacin, magnesium, fibres.

Linseed Vitamin B6, C, Magnesium, fibres. Has a positive outcome on the

bowls.

50


Grapes Vitamin C,K, copper, flavonoids, resveratrol and tannin.

Paprika Vitamin C, K, and beta carotene

Kiwi Vitamin C en K.

Lemon Fibres, Vitamin C and copper ( helps with gastric juice)

Mango Vitamin C, A. One of the fruits that contain lots of minerals,

Pineapple Vitamin C, Manganese. Enzymes that help the digestion.

Pumpkin Vitamin A, C and potassium. (detox)

Raspberry Vitamin C, K, fibres, manganese, anti-oxidants.

Red paprika Vitamin C, K and beta carotene

Spinach Vitamin A, K and C

Strawberry Vitamin C, fibres and manganese

Tomato’s Vitamin C, A and K,

Watermelon Vitamin C, A and lots of minerals

Yellow squash Vitamin C and B6 and fibres

References:Books: Groen voor het leven, Victoria Boutenko ISBN 978-90-77463-17-8.

Smoothies (par mois avec valeurs-nutritionnelles) C. Le Hingrat et Docteur F. Le Hingrat

ISBN 978-2-84450-325-2 (French)

Websites:www.lekker-puur.nl

http://www.groenesmoothies.nl/index2.php

http://sochicken.nl/groene-smoothies

http://www.cooks.com/rec/search/0,1-00,blender

www.superfoods.nl

www.els-somethingelse.nl

www.kuvings.com

51


Youtube filmshttp://youtu.be/2UoxmmDYkv0

http://youtu.be/bkBJB0wU_yU

http://youtu.be/4q5ogEijzS0 for those who start with smoothies (Background

information)

http://youtu.be/wJUnNbQMSmo Best breakfast

http://youtu.be/Ppg_EIzb1lA

http://youtu.be/Sd7F2ddftkU

http://youtu.be/B8VmVoXCtq0 super healthy leave vegetables

http://youtu.be/XiaILzEFAj4 raw food

http://youtu.be/MWuoi2t8c0I Home made baby food by recipe of Western Price

http://youtu.be/wQSQfLreick Simple smoothies and tips

52

© [email protected]

Price: € 7,95

Technische dienst MontAna blenders:Sidha Technology & Trading BV

Wartelstraat 2

8232 EH Lelystad

Tel.: 0320-237930

[email protected]


Documents

Recipe booklet - adessobutiken.se MontAna Engelsk.pdfGeneral advise and recommendations •You can add super foods to every smoothie. Super foods you buy at the vitamin shop. •Wheat