Clean Cooking: More Than 100 Gluten-Free, Dairy-Free, and Sugar-Free Recipes - Elisabeth Johansson (2016)

JUICES AND SMOOTHIES

RAINBOW JUICES

Colorful fruits and vegetables contain lots of different nutrients and antioxidants, so it’s important to eat some of every color. For instance, carotene can be found in orange-colored root vegetables, such as carrots, and in fruits, such as apricots. Carotene is converted to vitamin A in the liver and is beneficial for the eyes. Green leafy vegetables contain chlorophyll, which gives us vitamin K, which in turn helps build our skeleton; chlorophyll is also good for maintaining healthy skin and is packed with antioxidants. Below, you’ll find flavor combinations that I find incredibly tasty.

Make juice from a choice of different colors or mix several in each glass. Simply match and combine what you have at home or go with what your taste buds tell you!

If you’d like to boost your metabolic rate, spice up your juice by adding some chili pepper, ginger, or cayenne pepper.

YELLOW

Pineapple

Orange

Lemon

Grapefruit

Coconut water

EXTRA BOOST

Ginger

Fresh turmeric

Mint

ORANGE

Orange

Cantaloupe

Grapefruit

Mandarin orange

Carrot

EXTRA BOOST

Freshly grated ginger

Fresh turmeric

Sea buckthorn juice

Maca powder

RED

Blood orange

Ruby red grapefruit

Raspberries

Strawberries

Watermelon

EXTRA BOOST

Acai powder

Freshly grated ginger

Maca powder

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GREEN

Celery

Galia melon or Honeydew melon

Green apples

Kale

Cucumber

Spinach

EXTRA BOOST

Mint

Spirulina

Wheatgrass, fresh or powder

DEEP RED

Blood orange

Ruby Red grapefruit

Red apples

Beets

Red cabbage

Cranberry juice

EXTRA BOOST

Acai powder

Freshly grated ginger

BLUE

Blueberries

Blackberries

Black currants

Watermelon or Honeydew melon

Grapes, black or red

EXTRA BOOST

Acai powder

Carob (seed flour from the St.-John’s-bread tree)

Fresh grated ginger

KVASS

Kvass is a lightly fermented beverage that hails from Russia. Originally, it was made from a mix of malt, rye flour, and water that was left to ferment until slightly carbonated; its taste calls to mind the Swedish non-alcoholic drink called svagdricka. Kvass contains enzymes and bacteria that are beneficial for stomach health and for digestion. While the following recipes feature some fresh twists on the drink by being flavored with fruit, berries, honey, and ginger, they all still build on the original method of fermenting beverages in order to get a lightly sparkling, flavored water. This is a real favorite to cool down with on sultry summer days.

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The recipes yield approximately ½ gallon (2 liters), ready to serve.

KVASS WITH LEMON, PEACH, AND STRAWBERRIES

4 peaches

1⅔ cups (400 ml) fresh strawberries

2 lemons

2 tbsp liquid honey

1 tsp ginger, freshly grated

½ gallon (2 liters) pure tap water, filtered water, or non-carbonated mineral water

Slice the peaches, strawberries, and lemons. Place them in one large jar or two smaller glass jars. Add in honey, ginger, and water. It’s important to keep a good 1-inch (3 cm) gap between the jar’s lid and its contents, since pressure will build within the jar. Stir thoroughly to make sure everything is mixed.

Let the jar sit for 2 to 3 days at room temperature. Shake it a few times each day to make sure that everything stays well mixed and that no bacteria form on the liquid’s surface. Time can vary for kvass to ripen: in a colder room it could take up to 6 or 7 days. Taste the kvass—it’s ready when the flavor is fresh and sweet, and the water is sparkling. Strain the kvass and pour it over ice.

KVASS WITH PLUMS, BLACKBERRIES, AND RASPBERRIES

4 lilac plums

1¼ cups (300 ml) fresh raspberries

1¼ cups (300 ml) fresh blackberries

2 tbsp liquid honey

1 tsp ginger, freshly grated

½ gallon (2 liters) pure tap water, filtered water, or non-carbonated mineral water

Remove the pit from the plums, and cut the plums into chunks. Put the plums and berries in a large glass jar or in two smaller glass jars. Add in honey, ginger, and water. It’s important to keep a good 1-inch (3 cm) gap between the jar’s lid and its contents, since pressure will build within the jar. Stir thoroughly to make sure everything is mixed.

Let the jar sit for 2 to 3 days at room temperature. Shake it a few times each day to make sure everything stays well mixed and that no bacteria form on the liquid’s surface. Time can vary for kvass to ripen: in a colder room it could take up to 6 or 7 days. Taste the kvass—it’s ready when the flavor is fresh and sweet, and the water is sparkling. Strain the kvass and pour it over ice.

KVASS WITH ORANGE AND PINEAPPLE

2 oranges

1 pineapple

2 tbsp liquid honey

1 tsp ginger, freshly grated or fresh turmeric

½ gallon (2 liters) pure tap water, filtered water, or non-carbonated mineral water

Peel the oranges and cut them into chunks. Remove the green leaves (crown) from the pineapple and rinse the whole fruit. Cut the fruit into chunks, leaving the peel intact. Put the fruit in a large glass jar or in two smaller glass jars.

Add in honey, ginger, and water. It’s important to keep a good one-inch (3 cm) gap between the jar’s lid and its contents, since pressure will build within the jar. Stir thoroughly to make sure everything is mixed.

Let the jar sit for 2 to 3 days at room temperature. Shake it a few times each day to make sure everything stays well mixed and that no bacteria form on the liquid’s surface. Time can vary for kvass to ripen: in a colder room it could take up to 6 or 7 days. Taste the kvass—it’s ready when the flavor is fresh and sweet, and the water is sparkling. Strain the kvass and pour it over ice.

TIP! The kvass will keep in the refrigerator for about a week, but it is critical to store it in sterilized containers to avoid having mold grow on the kvass. Leave washed jars in the oven for 20 minutes at a temperature of 212°F (100°C). Pour the kvass into the jars once they’ve cooled. Leave the lid on slightly loose, preferably putting a piece of cloth, fastened with a rubber band, around the opening to protect the jar’s contents. Or, release the pressure building up in the jars by opening them once a day.

Serves 4

KEY LIME JUICE

This is a healthy and refreshing blend of coconut water, honey, and lime. A few years ago, coconut water became extremely trendy in Hollywood—various celebrities were spotted quenching their thirst with it following their workout sessions—and the trend quickly spread across the world. Coconut water has been called nature’s own sports drink as it contains large amounts of potassium, calcium, zinc, and vitamins B and C. Key lime juice, when combined with nuts, makes an excellent snack.

1 quart (1 liter) coconut water

4 limes

1–2 tbsp liquid honey

Pour the coconut water into a pitcher or glass jar. Cut two of the limes in half, and squeeze their juice into the jug or the glass jar. Wash and slice the other two limes, and add them to the water. Add honey to taste, and pour over ice.

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Serves 4

KOMBUCHA “SANGRIA”

This is an alcohol-free version of sangria made with wholesome kombucha, a raw food beverage made from fermented tea. Kombucha originally hails from China, where it is called the elixir of life. It provides, among other things, useful enzymes, vitamin B, and minerals.

1 quart (1 liter) kombucha (with raspberries and lemon, for example)

1 orange

1 lemon

4/5 cup (200 ml) strawberries

Ice

Pour the kombucha into a pitcher or glass jar. Wash and slice the orange and lemon, and add the slices to the kombucha. Rinse and cut the strawberries in half, and add them to the mixture. Add ice and serve immediately.

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Serves 4

WATERMELON DRINK

This is a sweet and refreshing drink that is ideal for serving a crowd.

1 watermelon

4 limes

1⅔ cups (400 ml) carbonated mineral water

Ice

Mint for garnish, optional

Remove the rind from three-fourths of the watermelon, and cut the flesh into chunks. Process the chunks in a juice extractor.

Pour the juice into a pitcher or glass jar.

Juice the limes, and add the lime juice to the watermelon juice. Wash and slice the remaining two limes and add them to the juice. Cut the rest of the melon into chunks and add them in, too.

Pour in the mineral water and add some mint. Pour over ice.

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Serves 1

ORANGE ZINGER

A real jolt of vitamins, loaded with carotene.

DRINK

2 oranges, yellow or lightly tinted blood oranges

1 lemon

2 carrots

¼–¾-inch (1–2 cm) ginger, freshly grated

Ice

EXTRA BOOST AND FLAVORING

A fresh piece of turmeric

¼ tsp (1 krm) cayenne pepper

Peel the oranges and the lemon. Cut the fruit into chunks. Wash and peel the carrots, and cut them up. Process all the drink ingredients in a juice extractor.

If you wish to boost nutrients with a piece of fresh turmeric, add it along with the fruit into the juicer. Finally, stir in the cayenne pepper. Pour over lots of ice.

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Serves 2

KALE SMOOTHIE

The nutritious kale brims with iron. To facilitate the body’s uptake of iron, you should add some vitamin C to the kale.

SMOOTHIE

1 lb (500 g) (generous) kale

1 orange

2 bananas

½ fresh pineapple

Fresh mint for garnish

EXTRA BOOST

1 tsp spirulina powder or wheatgrass powder

Rinse and check the kale for stray grit, and chop it into pieces. Process the kale in a juice extractor. Peel the orange and put it through the juicer.

Peel the bananas and the pineapple, and cut them into chunks. Blend the banana and pineapple, and mix them with the kale and pineapple juice. By all means, boost it by adding in some spirulina or wheatgrass powder. Garnish with fresh mint leaves.

TIP! Store the banana and pineapple chunks in the freezer for several hours to make the smoothie extra cold and tasty. You can also add in some crushed ice. You’ll find the recipe for the balls in the picture on page 146.

Serves 2

HELLO SUN! SMOOTHIE

A vibrant yellow burst of vitamin C, covered in nutritious seeds!

SMOOTHIE

2 oranges

2 carrots

1 mango

1 banana

EXTRA BOOST

¼-inch ginger, peeled and finely grated

A knob of fresh turmeric root, peeled and finely grated

TOPPING

Pumpkin seeds

Sunflower seeds

Buckwheat flakes

Peel the oranges and process them in a juice extractor, or leave the peel on and juice them with a manual press.

Peel the carrots, cut them in chunks, and process them in the extractor. Mix the orange and carrot juices together.

Peel the mango and banana, and cut them into chunks. Blend them, and then mix them with the orange and carrot juice.

TIP! Leave the mango and banana chunks in the freezer for several hours. This will make the smoothie frosty and delicious.

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ENERGY SHOTS

Start your day with a shot of concentrated energy. Or, take a reviving shot in the afternoon instead of the usual cup of coffee. Today, there are many quality juice extractors on the market, and at reasonable prices, too! Each recipe here makes enough for approximately 2 shot glasses of wholesome juice.

GREEN CHLOROPHYLL

1 container of wheatgrass

1 lemon

1 lime

1 green apple

¼-inch fresh ginger, peeled

Snip the wheatgrass with scissors. Peel the lemon and lime and cut them into chunks.

Cut the apple into chunks. Layer all the ingredients and process them in a juice extractor. Pour the juice into shot glasses, and bottoms up!

ORANGE, CAROTENE, AND VITAMIN C

1 carrot

1 orange

1 whole turmeric root

¼-inch fresh ginger, peeled

Wash or peel the carrot and cut it into chunks. Peel the orange and cut it into chunks. Process all ingredients in the juicer. Pour into shot glasses, and bottoms up!

RED BOOST OF IRON, THE RED MEDICINE

1 beet

1¾ oz (50 g) of spinach

1 leaf of kale

2/5 cup (100 ml) cranberry juice or pomegranate juice

1 tsp acai powder

Peel and rinse the beet thoroughly to remove every speck of soil. Cut the beet into pieces, layer with spinach and kale, and process in the juicer.

Mix the juice with cranberry or pomegranate juice and acai powder. Pour into shot glasses, and bottoms up!

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Serves 2

BLACK CURRANT SMOOTHIE

This is a tart and full-bodied smoothie bursting with vitamin C and antioxidants. If you prefer, you can substitute almond milk for oat milk.

1⅔ cups (400 ml) frozen black currants

2/5 cup (100 ml) frozen blueberries

2 bananas

2 tbsp liquid honey

1⅔ cups (400 ml) of oat milk

3 tbsp dark chocolate, chopped

4 bunches of fresh black or red currants

Blend the black currants and blueberries. Peel the bananas, cut them into chunks, and add them and the honey to the mix. Pour in the oat milk and blend quickly for a smoothie without lumps.

Add 2 tbsp chopped chocolate and blend again. Pour the smoothie into glasses, and top them with the rest of the chopped chocolate and fresh currants.

Serves 2

BLUEBERRY AND COCONUT SMOOTHIE

This is my all-time favorite smoothie! In early spring when I do my annual detox, I always begin with this smoothie as it tastes wonderful and fills me up completely. It’s a true kick-start to summer! Frozen blueberries turn this into a malt-like beverage, but if you’re not looking for texture that’s quite as rich and cold, defrost the berries first. Personally, I love the frozen version, which is very frosty and viscous.

SMOOTHIE

2 bananas

2 cups (500 ml) (heaping) frozen blueberries

1 can of coconut milk, 14 fl oz (400 g)

2/5 cup (100 ml) fresh blueberries

Dried coconut chips

EXTRA BOOST

2 tsp acai powder

Peel the bananas and cut them into chunks. First blend the blueberries, and then add the bananas. Blend again and add in the coconut milk. Blend until smooth, without any lumps.

Pour into glasses or glass jars. Top with fresh blueberries and coconut chips.

TIP! You’ll find coconut chips in well-stocked health food stores and grocery stores.

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Serves 2

GREEN MACHINE

A real boost of chlorophyll! If you like celery, juice a stalk of it along with the rest of the ingredients. If you don’t like it, you can use mint instead. It can be part of the juice or its garnish.

3½ oz (100 g) spinach

2 green apples

½ Galia melon

½ cucumber

1 lime

2 celery stalks, for garnish

Ice

Rinse and check the spinach thoroughly for any grit. Cut the apples into quarters. Peel the melon and remove the seeds. Then, cut the melon and cucumber into chunks. Peel the lime with a sharp knife, and cut the lime into chunks. Process all the ingredients in the juice extractor.

Place ice in glasses and pour in the juice. Cut the celery stalks in half lengthwise and garnish the juice with the celery stalks and leaves.