10-Day Green Smoothie Cleanse: Lose Up to 15 Pounds in 10 Days! (10 page)

Strawberry Grape

2 handfuls greens

½ cup water

½ cup red grapes

2 bananas, peeled and frozen

1½ cups frozen strawberries

Minty Pears

2 handfuls greens

½ cup water

2 pears

¼-inch section of fresh ginger, grated

¼ cup chopped fresh mint leaves

Pear Orange

2 handfuls greens

½ cup ice

1 pear, cored and seeded

2 oranges, peeled and seeded

1 tablespoon of ground flaxseeds

Peachy Mango

2 handfuls greens

1 cup water

1½ cups frozen peaches

2 nectarines, peeled, cored, and seeded

1 cup frozen mango chunks

2 plums, cored and seeded

Coconut Berries

2 handfuls greens

1 cup water

2 nectarines, peeled, cored, and seeded

1 banana, peeled and frozen

½ cup goji berries

½ cup shredded coconut

Banana Mango

2 handfuls greens

2 cups water

1 banana, peeled and frozen

½ cup frozen mango chunks

2 teaspoons spirulina

2 tablespoons walnut oil

Banana Almond

2 handfuls greens

1½ cups almond milk

3 bananas, peeled and frozen

½ teaspoon cinnamon

Coconut Berry

2 handfuls greens

1 cup coconut water

1 cup frozen blueberries

¼ cup goji berries

Watermelon Mint

2 handfuls greens

4 cups watermelon

2 tablespoons ground flaxseeds

Sunflower Orange

2 handfuls greens

1 cup water

2 oranges, peeled and seeded

1 cup red grapes

2 tablespoons ground flaxseeds

2 tablespoons sunflower oil

Avocado Apple

2 handfuls greens

1 cup unsweetened apple juice

1 cup ice

2 small apples, cored and seeded

½ avocado, peeled and cored

¼ cup beets, peeled and diced

1 tablespoon cacao powder

Peach Berry

2 handfuls greens

1 cup water

1½ cups frozen peaches

1 cup mixed berries

½ avocado, peeled and cored

Pear Banana

2 handfuls greens

1½ cups almond milk

2 pears

1 banana, peeled and frozen

½ teaspoon vanilla extract

Cantaloupe Carrot

2 handfuls greens

½ cup green tea

1 banana, peeled and frozen

1 carrot, chopped

1 cup cantaloupe, peeled, seeded, and chopped

1 packet stevia

Green Strawberry

2 handfuls greens

½ cup green tea

½ cups frozen strawberries

1 banana, peeled and frozen

1 packet stevia

Strawberry Orange

2 handfuls greens

½ cup water

2 cups frozen strawberries

1 large orange, peeled and seeded

1 packet stevia

Mango Blackberry

2 handfuls greens

1 cup water

½ cup frozen blackberries

½ cup frozen raspberries

1 cup frozen mango chunks

1 orange, peeled and seeded

1 packet stevia

Banana Lemon

2 handfuls greens

1 cup ice

1 banana, peeled and frozen

½ cup green grapes

1 lemon, seeded and peeled

1 packet stevia

Orange Apricot

2 handfuls greens

1 cup water

2 oranges, peeled and seeded

6 dried apricots, pitted

1 banana, peeled and frozen

½ cup almonds

¼ cup almond butter

Berry Banana

2 handfuls greens

1 cup water

1 large banana, peeled and frozen

1½ cups frozen blueberries

½ cup ground flaxseeds

1 packet stevia

Chocolate Nut

2 handfuls greens

2 cups water

½ cup cashew nuts

½ cup raw cacao powder

6 large pitted dates

1 packet stevia

Chocolate Banana

2 handfuls greens

1½ cups water

2 bananas, peeled and frozen

1 cup hazelnut butter

4 large pitted dates

¼ cup raw cacao powder

Blackberry Almond

1 handful greens

2 cups almond milk

1 banana, peeled and frozen

½ cup frozen blueberries

1 cup frozen blackberries

2 pitted dates

Berry Almond

1 handful greens

1½ cups almond milk

2 teaspoons fresh lemon juice

2 cups frozen mixed berries

¼ cup goji berries

6 large pitted dates

1 packet stevia

Berry Medley

1 handful greens

1½ cups cashew milk

2½ cups frozen mixed berries

4 large pitted dates

2 teaspoons vanilla extract

Berry Beets

2 handfuls greens

1 cup water

1 banana, peeled and frozen

1½ cups frozen peaches

1 cup frozen blueberries

½ beet, peeled and diced

1 carrot, chopped

Mango Walnut

2 handfuls greens

1½ cups almond milk

1½ cups frozen mango chunks

1 banana, peeled and frozen

1 tablespoon walnut oil

Banana Nectarine

2 handfuls greens

1 cup water

2 bananas, peeled and frozen

1 nectarine, peeled and pitted

1 cup frozen strawberries

3 pitted dates

Berry Medley Banana

2 handfuls greens

1½ cups water

1 banana, peeled and frozen

2 cups frozen mixed berries

2 tablespoons ground flaxseeds

Red Berry Medley

2 handfuls greens

1 cup water

2 small red apples, cored and seeded

1 cup frozen strawberries

Papaya Greens

2 handfuls greens

½ cup ice

1 papaya, peeled and seeded

1½ cups fresh pineapple chunks

Banana Coconut

2 handfuls greens

½ cup ice

2 bananas, peeled and frozen

1 lime, peeled and seeded

½ cup shredded coconut

¼ cup fresh chopped coconut

1 cup coconut water

½ avocado, peeled and pitted

Avocado Banana

2 handfuls greens

½ cup ice

2 oranges, peeled and seeded

1 banana, peeled and frozen

½ avocado, peeled and pitted

Pear Vanilla

2 handfuls greens

1 cup almond milk

½ cup ice

1 apple

1 banana, peeled and frozen

1 pear

2 tablespoons ground flaxseeds

1 teaspoon vanilla extract

Pineapple Greens

2 handfuls greens

1 cup water

2 cups pineapple chunks

1 cup frozen peaches

1 banana, peeled and frozen

Grapefruit Banana

2 handfuls greens

1 cup coconut water

1 pink grapefruit, peeled and seeded

2 kiwis

1 banana, peeled and frozen

Pomegranate Berry

2 handfuls greens

½ cup pomegranate juice

1 banana, peeled and frozen

½ cup frozen blueberries

½ cup strawberries

½ cup red grapes

Apple Banana Greens

2 cups water

2 handfuls greens

2 small apples, cored and seeded

2 bananas, peeled and frozen

1 pear, seeded

1 tablespoon ground chia seeds

Fat-Burner Smoothie

2 handfuls greens

2 cups cooled green tea

½ can coconut milk

Juice of 1 lemon

¼ cup pitted dates

½ avocado, peeled and pitted

½ pink grapefruit, peeled and seeded

Orange Banana Greens

2 handfuls greens

½ cup water

2 oranges, peeled and seeded

2 bananas, peeled and frozen

Berry Pears

2 handfuls greens

1½ cups almond milk

2 cups frozen mixed berries

2 pears, seeded

Banana Berry Almond

2 handfuls greens

1½ cups almond milk

1 banana, peeled and frozen

1 cup frozen blueberries

½ cup frozen strawberries

Berry Cantaloupe

2 handfuls greens

1 cup water

½ cantaloupe, peeled and seeded

1½ cups frozen strawberries

Cherry Orange

2 handfuls greens

1½ cups almond milk

1 cup cherries, pitted

2 oranges, peeled and seeded

1 tablespoon ground chia seeds

Raspberry Orange

2 handfuls greens

½ cup water

2 oranges, peeled and seeded

2 cups frozen raspberries

Peachy Vanilla

2 handfuls greens

1 cup water

1½ cups frozen peaches

1 cup frozen strawberries

1 teaspoon vanilla extract

Mango Lime

2 handfuls greens

1½ cups water

1 orange, peeled and seeded

½ cup frozen mango chunks

1 lime, peeled and seeded

1 packet stevia

Green Raspberry

2 handfuls greens

1 cup water

1 banana, peeled and frozen

1 cup frozen raspberries

2 tablespoons ground flaxseeds

Chia Pear

2 handfuls greens

1½ cups water

1 banana, peeled and frozen

2 pears

2 tablespoons ground chia seeds

Pineapple Orange Greens

2 handfuls greens

1 cup ice

1 cup pineapple chunks

2 oranges peeled and seeded

Watermelon Greens

2 handfuls greens

1 cup ice

2 cups watermelon

1 teaspoon ground flaxseeds

Grapefruit Pineapple

2 handfuls greens

½ cup coconut water

½ cup ice

1 cup pineapple chunks

1 pink grapefruit

The Complete Meal Smoothie

2 handfuls greens

1 cup unsweetened almond milk

½ cup water

1 cup frozen blueberries (or mixed berries)

2 tablespoons low-fat Greek yogurt

1 tablespoon ground flaxseeds

Stevia, to taste

Banana Chia Smoothie

2 handfuls greens

½ cup water or crushed ice

1 banana, peeled and frozen

1 cup raspberries (fresh or frozen)

2 teaspoons chia seeds (soaked for 10 minutes)

Coconut Peach Smoothie

2 handfuls greens

1 cup coconut water

2 cups frozen grapes

2 peaches, pitted

Tropical Spinach Smoothie

2 handfuls greens

2 cups water

1 cup pineapple chunks

1 cup mango chunks

2 bananas, peeled and frozen

Chocolate Cherry Smoothie

2 handfuls greens

2 cups unsweetened almond milk

2 cups cherries, pitted

2 bananas, peeled and frozen

1 teaspoon cinnamon

3 tablespoons cacao powder

Orange Berry Spinach Smoothie

2 handfuls greens

1 cup ice

1 large orange, peeled, seeded, and segmented

½ large banana, cut into chunks

6 large frozen strawberries

1/3 cup plain Greek yogurt

Ginger Green Smoothie

2 handfuls greens

2 cups water

1 banana, cut into chunks

1 orange, peeled and separated into segments

½ apple (your favorite variety), cored, seeded, cut into chunks

½ lemon, peeled, seeded

½-inch piece of fresh ginger, peeled and minced

Coconut Mango Spinach Smoothie

2 handfuls greens

1½ cups water

1 cup frozen coconut milk/coconut water

1 cup frozen mango

1 packet stevia

1 tablespoon hemp protein powder

Blueberry Bliss Smoothie

1 cup spinach

2 cups water

1 cup frozen blueberries

1 banana, peeled

Cherry Smoothie

2 handfuls greens

1 cup coconut milk (or replace with water to reduce the calories)

1 cup almond milk

2 cups cherries

½ cup raisins

1 cup of oats (you will chew them in the smoothie)

Banana Peach Kale Smoothie

2 handfuls greens

1½ cups water

1 cup almond milk

1 cup frozen peaches

1 banana, peeled and frozen

1 cup oats

¼ cup dried apricots (or any other dried fruit)

¼ cup almonds (use ground almonds if you don’t have a high-speed blender)

Appendix B
Clean, High-Protein Recipes

In chapter 6, I discuss eating clean, high-protein meals to assist with weight loss after the cleanse. Here are a few of my favorite recipes that are clean, healthy, and delicious!

Baked Salmon in Spicy Lime-Cilantro Dressing

1 pound salmon fillet, skinned

1 chili pepper, seeded and cut into thin strips

⅓ cup fresh limejuice

2 green onions, sliced

1 cup packed fresh cilantro leaves, chopped

1 teaspoon canola oil

½ teaspoon sea salt

1. Preheat oven to 350°F.
   
2. Combine chili pepper, limejuice, onions, cilantro, oil, and salt in a food processor and purée.
   
3. Place salmon in a baking dish just large enough to fit fillet. Pour sauce from blender over salmon, turning fish to coat on both sides.
   
4. Bake, uncovered, until fish is cooked to your liking in center, 20 to 25 minutes depending on thickness of the fish.
   
5. To serve, slice fillet into pieces and spoon sauce over each portion.
   

Almond-Crusted Baked Chicken

3 medium chicken breasts

2 egg whites

1 cup almonds

¼ cup parmesan cheese

1 teaspoon thyme

2 teaspoons oregano

1 teaspoon sea salt

1. Preheat oven to 350° F.
   
2. Place almonds, oregano, parmesan cheese, sea salt, and thyme into a food processor and process until well blended.
   
3. Place chicken on one plate, egg whites in a shallow bowl, and almond mixture on a second plate.
   
4. Gently roll each piece of chicken in egg whites, then in the almond mixture, and place on parchment-lined baking sheet.
   
5. Bake for about 30 minutes.
   

Scallops with Lemon Sauce

1½ pounds sea scallops, washed and dried

¼ cup fresh parsley leaves

2 tablespoons fresh lemon juice

¼ cup extra-virgin olive oil

1 garlic clove, minced

½ teaspoon sea salt

¼ teaspoon ground pepper

1. Combine the lemon juice, parsley, garlic, sea salt, and pepper in a small bowl.
   
2. Whisk the olive oil into combined ingredients and set it aside.
   
3. Coat a pan with cooking spray over medium heat.
   
4. Sprinkle sea salt and pepper on scallops, add to pan, and sauté for 2 to 3 minutes on each side.
   
5. Spoon the sauce over scallops and serve.
   

Baked Lemon Chicken

3 pounds chicken breast

2 tablespoons extra-virgin olive oil

2 tablespoons chopped basil

¼ cup fresh lemon juice

1. Combine chicken, basil, lemon juice, and olive oil in a large bowl and toss together.
   
2. Refrigerate and let marinate for 2 hours.
   
3. Bake at 425°F for 50 to 60 minutes and serve.
   

Mushroom Steak

4 5-ounce top loin steaks, all visible fat trimmed

1 pound of mushrooms cleaned, trimmed, and cut into ¼-inch slices

1 tablespoon olive oil

½ cup low-sodium beef broth

1 teaspoon low-sodium soy sauce

½ teaspoon sea salt

½ teaspoon black pepper

4 cloves garlic

1 tablespoon chopped fresh thyme

1. In a large nonstick skillet, heat oil on medium-high.
   
2. Season both sides of steaks with sea salt and pepper.
   
3. Add steaks to skillet and cook until done to taste (3 to 5 minutes per side). Let sit for 5 minutes.
   
4. Meanwhile, place same skillet on medium heat. Add garlic and cook, stirring, for 30 seconds.
   
5. Add mushrooms and thyme; cook, stirring occasionally, until mushrooms are tender, about 3 to 5 minutes.
   
6. Add broth and soy sauce, deglazing pan by scraping browned bits from bottom of skillet with a spoon or spatula.
   
7. Cook, stirring occasionally, until liquid is reduced to a thin layer, 1 to 2 minutes.
   
8. Serve steaks with mushroom mixture over top, dividing evenly.
   
9. Garnish with additional thyme sprigs.
   

Seared Scallops with Vinaigrette Sauce

1 pound sea scallops

¾ cup soymilk

6 teaspoons olive oil, divided

2 cups fresh or frozen green peas

2 green onions, rinsed and thinly sliced

¼ teaspoon sea salt, divided in half

1 teaspoon fresh thyme leaves

1 teaspoon fresh lemon juice

2 teaspoons white wine vinegar

1 teaspoon minced fresh mint

½ teaspoon raw honey

1. Heat a skillet on medium-low and add 1 teaspoon oil and swirl to coat skillet.
   
2. Add green onions and ⅛ teaspoon salt and cook, stirring occasionally, until onions are softened and just starting to brown.
   
3. Add thyme, peas, and soymilk. Increase heat to medium and cook, stirring, until peas are heated through, about 5 minutes. Remove mixture from heat.
   
4. Scrape pea mixture into a blender and pur?e until smooth, adding a bit more milk to thin, if necessary.
   
5. Heat a large skillet on medium-high. Add 1 teaspoon oil and swirl to coat pan.
   
6. Add scallops, leaving a bit of space between each to prevent steaming. Sear scallops for about 3 minutes per side until golden brown and barely firm to the touch. Place scallops on a plate.
   
7. In a small bowl, whisk together remaining 4 teaspoons of oil, lemon juice, vinegar, 1 teaspoon water, mint, honey, and remaining sea salt.
   
8. To serve, spoon ½ cup pea pur?e onto each of 4 plates and top with 4 scallops.
   
9. Spoon vinaigrette over top of scallops and serve.
   

Baked Halibut

2 5-ounce boneless, skin-on halibut fillets

1 teaspoon extra-virgin olive oil

1 large clove garlic, minced

2 teaspoons lemon zest

Juice from ½ lemon

1 tablespoon chopped parsley

Dash of sea salt

Dash of fresh ground black pepper

1. Preheat oven to 400°F.
   
2. In a large nonstick baking dish, add halibut, skin side down, and drizzle with oil.
   
3. Top with garlic, lemon zest, and 2 tablespoons of juice and parsley, dividing evenly; season with sea salt and pepper.
   
4. Bake for 12 to 15 minutes, until halibut flakes easily when tested with a fork.
   
5. Drizzle with remaining lemon juice and serve.
   

Collard Greens with Turkey Sausage

½ teaspoon chili powder

½ teaspoon paprika

¼ teaspoon sea salt

⅛ teaspoon each ground black pepper and cayenne pepper

3 medium shallots, thinly sliced

1 tablespoon extra-virgin olive oil, divided

2 lean fresh turkey sausages with casings removed

1 pound of collard greens, stems removed and leaves chopped

1. In a small bowl, mix together chili powder, paprika, salt, black pepper, and cayenne.
   
2. Heat 2 teaspoons oil in a large sauté pan on medium-high.
   
3. Add shallots and cook, stirring frequently, for 3 minutes, until softened.
   
4. Heat remaining olive oil in pan. Add sausage and cook, breaking up meat with a wooden spoon, for about 3 minutes, until browned.
   
5. Stir remaining spice mixture and collard greens into pan. Cover and cook for 2 minutes.
   
6. Remove lid, stir, and cook for 2 more minutes.
   
7. Add shallot mixture back to pan, stir, and cook for 1 more minute, until heated through.
   

Glazed Salmon

4 salmon fillets

¼ cup tamari soy sauce

2 tablespoons raw honey

1 tablespoon rice vinegar

1 tablespoon ground ginger

¼ teaspoon cayenne pepper

⅛ teaspoon ground pepper

1. In a large bowl, combine the soy sauce, honey, vinegar, ginger, cayenne, and black pepper.
   
2. Add the salmon and marinate in a food storage bag for 2 hours.
   
3. Preheat the broiler and place salmon on a broiler rack for 8 to 10 minutes, until flaky with a fork. Serve.
   

Tuna Salad

3 cans water-packed tuna

½ cup nonfat Greek yogurt

2 teaspoons lemon juice

1 carrot, grated

1 hard-boiled egg

1 small tomato

½ small white onion, minced

½ teaspoon dried dill

1 teaspoon dried parsley

¼ teaspoon Dijon mustard

½ teaspoon garlic powder

1 teaspoon agave

Dash of sea salt

Black pepper to taste

Mix all the ingredients together in one large bowl and serve.