JUICES AND SMOOTHIES

1 portion

½ cup broccoli flowers
1 kiwi
1 cup spinach leaves
1 glass of water

Mix all the ingredients in a blender and enjoy immediately.

Cal: 66.5      P: 2.7        G: 0.4       Cb: 12.6

You can replace it with a fruit or fruit portion, if you have fruit in your plan. Or for an integral bread or rice biscuit, if you have bread or cookie in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week in your snack or lunch.

1 serving

• Reinforcement for the Immune System
• Source of Vitamin K, C, Potassium
• It has a lot of fiber
• Anti-inflammatory and diuretic effect

1 heart celery, pieces
1 cup of water
juice of 3 lemons

Place all the ingredients in a blender. Mix 1-2 minutes or until smooth. Serve immediately.

Cal: 92 - P: 4 - F: 0 - Cb: 8

You can replace it with a fruit or fruit portion, if you have fruit in your plan. Or for a wholemeal bread or rice cookie, if you have bread or cookie in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch.

Benefits:

Enhancer and activator of the immune system defenses.
Detoxifies, cleanses and cares for the liver
Improves digestion
Ideal against flu and colds
Improves circulation

2 cinnamon sticks
2 lemons
1 liter of water
2 pieces of fresh ginger

In a saucepan, place the cinnamon, water, and ginger. When the water boils, lower the heat and simmer for 5 to 10 minutes. Remove it from the heat and discard the cinnamon and ginger.
Squeeze the lemons and add the juice to the hot water. Drink it not too hot.

½ cucumber
1 cup spinach
½ beet
2 celery sticks
2-inch piece zucchini
½ cup pineapple
1-inch turmeric
stevia to taste

Wash and dice everything. Place them in a blender and blend until well ground. Add stevia to taste. Drink immediately.

Cal: 160 - P: 6 - F: 0.3 - Cb: 35.4

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch

1 cup parsley
1 cup spinach
1-inch ginger
1-inch turmeric
2 celery sticks
½ cucumber
juice of 1 lemon
stevia powder to taste

Wash and cut everything in small pieces. Place in a blender and blend until well ground. Add stevia to taste. Drink immediately.

Cal: 99 - P: 5.3 - F: 0.37 - Cb: 18.2

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch

1 orange
3 tangerines
½ grapefruit
½ lemon
stevia powder o taste

With the help of a juicer extract the juice of all citrus. Place in a glass and add stevia to taste. Drink immediately.

Cal: 138 - Pt: 2.3 - F: 0.2 - Cb: 30.8

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch

2 sprigs of fresh thyme
10-16 oz hot water
stevia to taste
lemon juice (optional)

Place fresh thyme in a mug and pour hot water over the herb, allowing it to steep for 10 minutes. Remove thyme sprigs. Add stevia to taste and if you want, add lemon juice.

1 serving

½ cup greek yogurt
½ cup water
1 cup spinach
½ cup mixed berries (frozen)

Place all ingredients in a powerful blender. Blend 1-2 minutes or until smooth. Enjoy!

Cal: 126 - P: 13.4 - F: 0.7 - Cb: 10.1

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch.

1 serving

Cucumbers contain curcubitacins, substances that can block inflammatory pathways.
Apples are rich in quercetin, an anti-inflammatory flavonoid that can actually help heal the lining of the intestine. That’s key, because intestinal permeability (“leaky gut”) is linked to some arthritis issues.
Spinach may help reduce inflammatory markers in the blood.
Lemon with peel contains anti-inflammatory limonene, so using unpeeled lemon in this recipe bumps up the inflammation-fighting power.


1 cup fresh spinach, lightly packed
1 large cucumber
1 tsp fresh ginger root (about ½ inch)
¼ bunch flat-leaf parsley
½ apple, cored
1/2 lemon, with peel
stevia powder to taste

Wash and roughly chop all produce. Place them in a blender and blend until smooth. Add stevia, if desired. Serve immediately.

Cal: 108 - P: 4 - F: 0.4 - Cb: 23.9

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch.

1 serving

1 cucumber
1/2 green apple
1 lemon, juice
1/2 inch ginger root
½ cup kale
herbs of your choice (basil, mint, parsley, cilantro, or fennel)

Blend all ingredients in a blender and enjoy immediately.

Cal: 103 - P: 2.3 - F: 0 - Cb: 22


You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch.

1 serving

1 cucumber half peeled
1 cup fresh spinach
1/2 green apple, cored
1/2-inch piece fresh ginger, grated
dash of lime juice, optional
1 cup cold water
stevia powder to taste

In a powerful blender, combine ingredients and blend until smooth. Add more cold water if necessary to reach desired consistency. Serve immediately.

Cal: 97 - P: 2.7 - F: 0 - Cb: 21.1

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch.

1 serving

1/2 cup unsweetened coconut milk
1 cup kale
1 cup frozen berry mix (raspberries, strawberries, blueberries)

Blend all ingredients in a blender and enjoy immediately.

Cal: 106 - P: 5.5 - F: 2.7 - Cb: 13.5

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch.

1 serving

It's the perfect green smoothie for detox

½ cup water
1 cup loosely packed spinach (about 1 handful)
½ medium avocado — peeled
1/2 inch minced fresh ginger

In the order listed, add water, spinach, avocado and ginger to a blender. Blend until smooth. Enjoy immediately.

Cal: 174 - P: 2.9 - F: 10 - Cb: 9.1

In your snack you can replace it with 30 grams of almond, if you have almonds in your plan. Or for 1 egg, if you have an egg in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch.

1 serving

It is a healthy smoothie rich in vitamins C and D, and a natural cold remedy too.

1 kiwi — peeled and quartered
1/2 cup frozen strawberry
1/2 orange, peel and pith removed
1/2 cup unsweetened almond milk
small handful ice
stevia powder to taste

Place all of the ingredients in your blender: kiwi, strawberries, orange, milk and ice. Blend until smooth. Taste and add stevia if you desire additional sweetness. Enjoy immediately.

Cal: 143 - P: 1.5 - F: 1 - Cb: 30

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch.

 1 serving

This smoothie is great as a natural immune booster, cold remedy, and anti-inflammation drink.

½ cup unsweetened almond milk
1 cup baby spinach 
1 cup frozen mixed berries
½-inch piece fresh turmeric, grated
½ -inch piece fresh ginger, grated
stevia powder to taste

Place the ingredients in a blender in the order listed: almond milk, spinach, yogurt, oats, berries, turmeric, ginger, and stevia. Blend until smooth. Taste and adjust sweetness as desired. Enjoy immediately.

Cal: 124 - P: 3.3 - F: 1.3 - Cb: 18.4

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch.

1  serving

Turmeric contains a compound called curcumin, which boasts amazing antioxidant and anti-inflammatory effects.

Ginger is a natural anti-inflammatory and antioxidant that’s known to aid digestion and relieve nausea.

Lemon is naturally detoxifying and alkalizing in the body, aids in healthy bowel movements, and boasts plenty of vitamin C, which boosts the immune system.

And black pepper helps boost the absorption of turmeric by up to 2,000%.

1 glass water
1 lemon, squeezed
½ inch minced turmeric root
¼ - ½ inch minced ginger root
1/8 teaspoon fresh black pepper
stevia to taste

Mix together, water, lemon juice, turmeric, ginger and pepper. Add stevia to taste.

Cal: 39 - Prot: 1- Fat: 0 - Carb: 7

You can add it to your snack, lunch or meal, without replacing anything. 3 times per week.