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SIMPLY DELICIOUS - 31 Plant-Based Smoothie Recipes by Kim-Julie Hansen-2
SIMPLY DELICIOUS - 31 Plant-Based Smoothie Recipes by Kim-Julie Hansen-2
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prohibited. No part of this book may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording or by any information
storage and retrieval system without express written permission from the author/publisher.
Be present in all things and
thankful for all things.
Maya Angelou
Table of contents
Introduction....1
Fruity Smoothies......13
Green Smoothies..35
Mylk Shakes..55
Dessert inspired Smoothies...67
Simply Delicious - 31 plant-based smoothie recipes by Kim-Julie Hansen
Introduction
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Simply Delicious - 31 plant-based smoothie recipes by Kim-Julie Hansen
Smoothies contain fiber which means that it takes longer to digest them and they
will keep you full for longer. You also need less produce, so youll end up saving
money.
When you juice fruits and vegetables, you remove all the fiber, thereby causing
the fruit sugar to enter your blood stream much more quickly. This can be a
good thing if you want energy quickly, but may cause you to get hungry again
sooner. The greener the juice, the less of a fruit sugar rush you will feel.
Another thing to consider is the juicing method. Nowadays, you can get relatively
cheap juicers (mostly centrifuges) at any larger store, but a juicer may be the one
thing you really want to invest in if youre planning on making juices a part of
your daily habits. The cheaper juicers dont usually retain many of the nutrients, so
youre better off just eating the fruits, vegetables themselves or making a smoothie
as youll end up wasting a lot of money on produce while not getting much in
return. The best juices are either cold pressed or made using a slow juicer.
After weighing the pros and cons of juicing vs blending, I now make mostly
smoothies at home. When Im out, I might go to a Juice bar and get either a cold-
pressed juice or a smoothie, depending on my mood and appetite. If I want quick
energy (for instance as a coffee replacer), Ill go for a juice or a small smoothie. To
replace a meal, Ill opt for a smoothie.
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Fructose
Looking at some of the smoothie ingredient lists, you may think But what
about all the sugar?. Fruit sugar, fructose, is in no way comparable to refined sugar.
Not to mention that fruit has an extremely high percentage of water content (in some
cases, like watermelons, up to 92%). Fructose only becomes a problem if consumed
in combination with too much fat as the fat makes it difficult for the sugar to be
absorbed. So, fruit in itself, no matter how much of it you consume, is never a
problem, but you should be careful about what other foods you consume it with.
Another important thing when it comes to fruit, is to note that depending on how long
they take to digest, not all fruits combine well with each other.
Here's a checklist:
Melons (honeydew, cantaloupe, watermelon...) and juices are best consumed first
and by themselves (in the case of melons, it is also OK to combine them with acid
fruits)
Sweet fruits (bananas, pears, figs, persimmons, dates...) go well with other sweet
fruits, sub-acid fruits and tender and leafy green vegetables like lettuce, celery and
cucumbers.
Sub-acid fruits (mangoes, blueberries, cherries, peaches...) go well with other sub-
acid fruits, sweet fruits, acid fruits and greens.
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Practical information
Obviously, the higher the quality of the blender, the better the result, but there
is no need to panic if you dont own a high speed blender right now (they can be
quite pricey). When I first started making smoothies, all I had was a 10$ immersion
stick blender, often used for soups and sauces. It worked surprisingly well! Currently,
when I visit friends and family who don't have a blender, that is how I make my
smoothies. After a few months, I upgraded to a 40$ blender, which allowed me to
make smoothies much more easily and quickly. It wasnt until I decided to switch to
a high raw vegan diet that I started saving up for a high speed blender.
Tip: If you are not using a high speed blender, you might need to add frozen fruit to
the blender little by little instead of all at once. You may also want to soak your dates
(or any other dried fruit for that matter) before blending them. If you have a food
processor, those work great for blending frozen and dried fruit.
Frozen fruit
Many of the recipes in this book call for frozen fruit. That is because it
generally makes the smoothies taste much more fresh and enjoyable. In some cases,
especially with green smoothies, I tried both versions, with frozen and unfrozen fruit
and I must say that the unfrozen version simply didnt taste as good. Some people
do not like freezing fruit that much because they are afraid it is going to damage the
fruit. I personally am not too concerned about that and know plenty of people who
have smoothies on a daily basis and are not concerned either. If, however, youd still
rather not use frozen fruit, try to at least add a few ice cubes to the mix.
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You can either get frozen fruit directly at the grocery store (its often cheaper)
or freeze your own fruit. Freezing fruit is a great way to avoid wasting food. I used to
not buy bananas because I was afraid I couldnt eat them all before they went bad. I
had no idea that I could just freeze them. How? Its simple:
1. Make sure your bananas are super ripe (as show on the picture).
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2. Peel them.
3. Put them in a ziplock bag (not as eco friendly, but there are reusable ones) or a
reusable container. I prefer to leave them whole instead of breaking or cutting
them into smaller pieces as they are very easy to break once they are frozen
(and you wont end up with a giant block of frozen banana bits).
4. Make sure the bag or container is closed as airtight as possible and put them in
the freezer.
5. Leave them in the freezer for at least a few hours, if possible longer.
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When possible, try to buy organic, especially when using produce The quality
will be higher and you will get more nutrients while avoiding toxic pesticides. I know
that organic foods arent always readily available or affordable, so if you have to
make a choice think of it this way: the thicker the skin, the less pesticides will have
gotten to the fruit /vegetable itself. This means that while pineapples, avocados,
papayas, mangoes etc. are ok to eat conventional, try to eat organic berries, greens
and apples. Also check out the Clean Fifteen and Dirty Dozen Lists:
The Clean Fifteen: these are OK to buy non-organic if the organic version is too expensive.
The Dirty Dozen: try to always buy these organic or avoid eating them:
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Ripe fruit
Fruit is always best consumed when it is super ripe. When people say that fruit
is bad for digestion, that is because they eat it before it is fully ripe. Bananas, for
instance, are best when they are spotty and brownish and should not be consumed
when they are still green or all yellow (theyll still be starchy and harder to digest).
Most fruit will change color as it ripens, be soft to the touch and have a much
sweeter taste. A lot of the times, people will throw away fruit that is perfectly fine
because they think it has gone bad. You can actually use this to your advantage
when you go grocery shopping. Ask the staff members if they have any old fruit in
the back. Most of the times they do and youll get a discount!
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Measurements
Note: I measured all ingredients in grams and mL and then converted them to US
ounces (oz) and fluid ounces (fl.oz), rounding up or down whenever necessary.
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Freshly Squeezed
Freshly squeezed juice is always going to be the least processed and most
nutrient dense option. That is why most recipes call for them. However, I know that
that is not always an option due to a lack of time or availability, so if youre using
store bought juice instead, make sure its in the refrigerated section (if its not, you
can be sure its full of preservatives). Also, try not to buy juice from concentrate and/
or if pasteurized. That means the fruit has been cooked at high temperatures to
increase its shelf life, which ultimately depletes its nutritional content and enzymes.
Sweeteners
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Allergies
I am aware that a lot of people are allergic to certain fruits, especially bananas
and mangoes. When a recipe calls for mango, you can replace it with peaches.
For bananas, in case of sweet, dessert like smoothies and shakes, use super ripe
(frozen) pears and a few more dates instead. Or, if you are lucky enough to find
some, use durian (try it first to check if it tastes sweet, durians can be pretty
unpredictable). For the fruity and green smoothies that include bananas, you can
replace them with papaya, mangoes or peaches.
Raw
Eating raw foods has many health benefits and most of my recipes are completely
raw. When they are not, look for the Make it raw note for modifications in case
youd rather have a fully raw version.
Calories:
Disclaimer: I have included the approximate amount of calories (calculated for each
smoothie via www.cronometer.com) for information purposes only. I do not condone
calorie restriction in any form and I think that when you eat plant-based, whole and
nutritional foods, there is absolutely no need to restrict calories. If anything, I would
suggest you make sure you eat enough, not the other way around. Restricting
calories when you still feel hungry is never a good idea as it can lead to eating
disorders. Make sure you eat healthy foods full of nutrients instead of processed
empty calorie foods. If you feel like you are are eating too much (healthy) food,
your body may be craving nutrients, so I would recommend doing more exercise
instead of eating less. Also, if you plan on having a smoothie for a meal, I would
recommend doubling (or, if you're very active, even tripling) the ingredients listed in
this book.
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PART ONE
FRUITY SMOOTHIES
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Marianne Williamson
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Pink layer:
1 small frozen banana 100g/3.5oz
50g/1.8oz frozen cherries
50g/1.8oz mango
75mL/2.5fl.oz water
Yellow layer:
1 small frozen banana 100g/3.5oz
100g/3.5oz mango
1/8tsp vanilla bean powder (or
extract)
75mL/2.5fl.oz water
Blend the ingredients for the yellow part and the pink part separately and then layer
them in a jar (by pouring them in slowly or using a spoon). In order to save time,
you can obviously also blend all the ingredients together, but I think that we can all
agree that that would be a lot less fun.
Bruce Barton
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Do what you can, with what you have, where you are.
Theodore Roosevelt
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When you hit a wall of your own imagined limitations just kick it in.
Sam Shepard
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Blend all ingredients until smooth. Note: both basil and ginger are very healthy, but
their taste can be intense. I personally love it, but if youre not sure, be careful not to
accidentally add too much of either.
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This smoothie is super simple, but its one of my favorites. It reminds me a fruity ice
cream called Solero Exotic I used to love as a kid, but this one is a lot healthier and
full of vitamins.
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Our deepest fear is not that we are inadequate. Our deepest fear is
that we are powerful beyond measure. It is our light, not our darkness
that most frightens us. We ask ourselves, 'Who am I to be brilliant,
gorgeous, talented, fabulous?' Actually, who are you not to be?
Marianne Williamson
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Simply Delicious - 31 plant-based smoothie recipes by Kim-Julie Hansen
PART TWO
GREEN SMOOTHIES
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Blend all ingredients until smooth. Note: adding hemp and chia seeds to your
smoothies is an excellent way of incorporating essential omega 3 and 6 fatty acids,
as well as plant-based protein into your diet.
Ralph Smart
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We are all in the gutter, but some of us are looking at the stars.
Oscar Wilde
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I started my life with a single absolute: that the world was mine to shape in the
image of my highest values and never to be given up to a lesser standard, no
matter how long or hard the struggle.
Ayn Rand
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Note: You can use any kind of green juice powder, but the taste will be slightly
different. I like using barley grass juice powder as its the only one that actually tastes
good to me.
Whatever you're meant to do, do it now. The conditions are always impossible.
Doris Lessing
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Simply Delicious - 31 plant-based smoothie recipes by Kim-Julie Hansen
Blend all ingredients until smooth. If you want to recreate the layering effect, simply
blend all the ingredients except the mixed baby greens, set half of the smoothie
aside and blend the greens with the rest. Then, layer the two parts by pouring them
into a jar slowly or by using a spoon.
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Rumi
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Blend all ingredients until smooth. For the layered effect: Blend the papaya, bananas,
vanilla, medjool dates and water. Set half of it aside, blend the rest with the
cranberries, beets and turmeric and pour it into a jar. Blend the other half with the
celery and barley grass juice powder and pour it on top.
Note: the taste of beets can be very intense, especially if youre not used to it, so try
to experiment with the amount if you arent sure whether you like it or not. (The
same goes for turmeric.)
Oprah Winfrey
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Note: This smoothie is called B.E. SOBER in honor of my friend Bryan Edmund
(www.bryanedmund.com) who, after battling with drug and alcohol addiction for
years, decided to turn his life around for the better. In addition, he recently switched
to a plant-based diet in order to not just live but thrive in sobriety. His dream is to
inspire others to do the same .The following quote was chosen by him.
You're in the midst of a war: a battle between the limits of a crowd seeking the surrender of
your dreams, and the power of your true vision to create and contribute. It is a fight between
those who will tell you what you cannot do, and that part of you that knows - and has
always known - that we are more than our environment; and that a dream, backed by an
unrelenting will to attain it, is truly a reality with an imminent arrival.
Anthony Robbins
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PART THREE:
Simply Delicious - 31 plant-based smoothie recipes by Kim-Julie Hansen
MYLK SHAKES
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Tony Robbins
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COCO-COCOA SHAKE
(325kcal)
Dont ask yourself what the world needs. Ask yourself what
makes you come alive and then go do that. Because what
the world needs is people who have come alive.
Howard Thurman
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Joseph Campbell
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PART FOUR
Simply Delicious - 31 plant-based smoothie recipes by Kim-Julie Hansen
DESSERT INSPIRED
SMOOTHIES
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Blend all ingredients except the shredded coconut until smooth and pour the
smoothie in a jar. Sprinkle the shredded coconut on top.
Make it raw: use raw cacao and raw chocolate or cacao nibs instead of the cocoa
powder and dark chocolate.
Note: you can make it slightly less caloric by omitting or reducing the amount of dark
chocolate used or by sharing with a friend.
Paulo Coelho
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60g/2.1oz cashews
10g/0.4oz almonds
40mL/1.4fl.oz lemon juice (the juice
of about one small lemon)
5 small pitted medjool dates
(about 62.5g/2.2oz)
1/8tsp vanilla bean powder
225mL/7.6fl.oz coconut water
(ice-cold)
2tsp shredded coconut
2-3 large ice cubes
Soak the cashews and almonds (either overnight or at least an hour before making
the smoothie) and blend all ingredients until smooth. Tip: its even better with a side
of fresh strawberries.
Byron Katie
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Soak the hazelnuts and cashews (either overnight or at least an hour before making
the smoothie) and blend all ingredients until smooth. Make it raw: use raw cacao or
carob powder instead of cocoa powder.
Paulo Coelho
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Blend all ingredients except the chocolate and the peanut butter until smooth. Add
the chocolate and the peanut butter and pulse the smoothie (meaning, turn your
blender on and off quickly and repeatedly) so as to have a chocolate chip/ crunchy
texture. Make it raw: sub the peanut butter for almond butter and the chocolate and
cocoa powder for raw cacao nibs and raw cacao or carob powder.
Enjoy the little things, for one day you may look back and realize they were the big things.
Robert Brault
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For the ice cream, blend the frozen bananas with the 25mL almond milk and the
vanilla bean powder. Depending on what kind of blender youre using, you may want
to start by blending small banana chunks with the almond milk and then adding
more as you go. Once you have a smooth, creamy consistency, put the ice cream in
a bowl and place the bowl in the freezer for at least an hour. If you dont have that
much time, you can skip that step, in which case your ice cream is just going to be
a little softer. Next, blend the ingredients for the chocolate milk (the medjool date is
added for a little extra sweetness, but feel free to leave it out). Scoop the vanilla ice
cream into one jar or into two smaller glasses and pour the chocolate mylk on top.
Enjoy with a spoon and straw. Make it raw: use raw cacao or carob powder instead
of cocoa powder.
Tip: If youre feeling extra adventurous, add some whipped coconut cream and non-
dairy chocolate sprinkles on top.
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