Green smoothies with microgreens. Healthy green cocktail: recipes for making Victoria butenko green cocktails

Children 09.10.2020

Children

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From the author

Dear friends!

It is with great pleasure that I present to you this book, which I wrote specifically for the people of Russia. When selecting ingredients and drawing up recipes, I took into account the range of fruits, vegetables, herbs and wild plants popular in Russia, as well as the tastes familiar to Russians.

This book contains the most important facts and the latest research on the benefits of greens, fruits and vegetables. I tried to convey my main idea that greens are a necessary part of plants, and it is advisable to use it daily. I hope my dream will come true, and soon you will be convinced by personal experience that green cocktails are extremely tasty and incredibly healthy. Cooking is quick and easy. A blender will appear in every Russian family and you will start enjoying green treats. You will feel healthier and more energized. First of all, you can master the hundred recipes from this book, and then try to invent your own. Good luck to you all, health and more greenery!

Your Victoria

Part I. About the benefits of greens

Chapter 1. How to restore health

Truth is that which stands the test of experience.

Albert Einstein

Do you think there is enough greens in your diet? If you don't know, please answer a few questions.

Do you sigh often?

Do you feel painful hard muscles in your back?

Is your vision "blurry"?

Do you have a lot of wrinkles?

Is your eyelid twitching?

Do you often crave chocolate?

If you answered yes to any of these questions, then chances are you are not eating enough greens.

Plants appeared on planet Earth 4 billion years ago, long before animals. It is logical to assume that the early animals had no choice but to become vegetarians. In the further evolutionary chain, all living things ate either plants or animals that consume plants.

It has been noticed that all living things in one form or another eat greens. You've probably seen dogs and cats eating grass. Moreover, if you forbid cats to feast on grass at least occasionally, they will begin to nibble on your houseplants. I myself have personally observed lions in Africa, which are happy to have grass. It is known that even polar bears sometimes eat moss, and whales and seals eat algae. Fish, birds and insects also mainly feed on greenery.

Perhaps, during their multi-billion dollar evolution, plants have learned to accumulate valuable substances? Science today has come to its definitive conclusion: dark green leafy vegetables contain an amazing abundance of nutrients that are vital to good health.

For many months in history and anthropology, in the scientific literature, I looked for information about what people ate. I presented the results of these studies in my other books. 1
Greens for life. The real story of wellness. SPb, Peter, 2008; 12 steps to a raw food diet. St. Petersburg, Peter, 2010; Recipes for green cocktails from Victoria Butenko. The first step to a raw food diet. SPb, Peter, 2013.

Yes, there is plenty of evidence that people regularly (at least during the warmer months) ate various green plants for food. Nevertheless, over the past two hundred years since the industrial revolution, the human diet has undergone dramatic changes: fresh greens have almost completely disappeared from it. We have greatly reduced our consumption of fresh fruits and vegetables, while adding a lot of refined and canned foods to my search. Not only are industrially processed foods lacking a number of important nutrients, they also contain preservatives and other chemicals that are harmful to health.

As a result, people began to experience many nutrient deficiencies that accumulated over the years, inevitably causing serious health problems. Unfortunately, two hundred years ago, most people, including scientists and doctors, were convinced of the superiority of processed food over fresh food, because they believed that such food was easier to digest. Chemistry was a relatively young science, and therefore scientists, doctors, and food scientists pinned great hopes on it. They boldly introduced foods poor in vitamins, but rich in chemical elements into the human diet.

For example, in 1843 the German pharmacist Heinrich Nestle created the first powdered milk formula for infants. It was made from wheat flour, cow's milk and sugar. It was a lucrative business from which the company grew Nestle, which in the early 1900s operated its factories in the USA, England, Germany and Spain. Later, the first European condensed milk and milk chocolate were added to Nestle's range of instant baby food.

Thus, refined food was eaten by everyone, including children and the elderly. People who consumed mainly semi-finished products began to suffer from such serious diseases as scurvy, rickets, beriberi and pellagra. Today we know that these four ailments are caused by a lack of certain vitamins. For example, pellagra is caused by chronic niacin (vitamin B3) deficiency, and scurvy is the result of a lack of vitamin C (it can be cured by simply consuming lemon

...

Here is an introductory snippet of the book.
Only part of the text is open for free reading (restriction of the copyright holder). If you liked the book, the full text can be obtained on the website of our partner.

The green smoothie, which includes many different fruits, vegetables and herbs, is for those looking after their health and appearance. One of the first creators of such unusual drinks was Victoria Butenko, who claims that they can permanently relieve people of insomnia, digestive problems, chronic fatigue, etc. Just one glass of this magic potion gives additional energy, strength and significantly improves metabolism.

Also, Victoria Butenko, whose green cocktail recipes will be presented below, assures that such healthy drinks, rich in vitamins and vital trace elements, can be drunk absolutely at any age and with any diet. They are so tasty and varied, and also surprisingly easy to make, that they will easily fit into the rhythm of every person's life.

Green Butenko cocktails: recipes and basic principles of their preparation

Before we introduce you to ways to create delicious and nutritious drinks, it is worth noting that almost all of them are made in a blender with sharp knives. In addition, the principle of rapid mixing of ingredients is especially important in the preparation of such cocktails. You can create the ingredients for your drinks yourself. At the same time, a healthy green cocktail, the recipe of which is surprisingly simple, does not require the use of outlandish and overseas products. On the contrary, the closer fruits, vegetables and plants grow to your place of residence, the faster and easier they are absorbed and provide more benefits to the body.

Green from fresh ingredients

It is also worth noting that a green cocktail, the recipe for which involves the use of only fresh products, does not have the exact amount of certain components. This is due to the fact that they should be added to the blender bowl solely to taste and feel. Only in this way will you make a nutritious and tasty drink that is most suitable for your body.

Today we will talk about green cocktails again. You can read about the benefits and dangers of these spring-summer drinks. Here we will try to make green smoothies ourselves. Green cocktails - the recipes of which can be found in the books of Victoria Butenko and other authors, will help to find harmony and lightness, give a boost of energy and cleanse the body of everything unnecessary.

If you gained a couple of extra pounds over the winter, then prepare a sheet of paper with a pencil to write down a few recipes.

Now the time has begun for greenery, our own cucumbers will soon go in the greenhouse and in the garden, so it will not be difficult to find ingredients for green cocktails. Even if you do not have a personal plot, the prices for greens and fresh vegetables will not scare you like in winter and early spring.

Before you "conjure" in the kitchen over a new green cocktail, pay attention to some of the nuances.

Try to use only fresh food. Fresh frozen can also be crushed, but they will be less useful. Most of all vitamins and microelements, natural energy are in fresh plucked fruit, vegetable or a bunch of greens.
It is better to make a cocktail with several ingredients than one. Nutritionists recommend adding no more than 40% fresh herbs to green smoothies. The rest should be given to fruits, vegetables, or nuts.
Don't prepare a cocktail for future use. It is best to prepare as much of the drink as you can drink at one time. As a last resort, put another portion of the smoothie in the refrigerator, but for a day or two, in an airtight container. Just keep in mind that there will be less vitamins in such a product.
If desired, you can dilute the healing drink with water or fresh vegetable and fruit juice.
It is best to use a 4-knife blender to make smoothies.

What products are suitable for cocktails

Green smoothies are very popular in the West, but such food is very harmonious for Russia. Adherents of a healthy diet and a raw food diet even use wild plants in their recipes - nettles, dandelion leaves and flowers, runny, plantain, quinoa and wheatgrass.

It is believed that the plants that are in the same strip where we live are of the greatest benefit.

But if you don't like the taste of wild plants, any greenery from the garden that you are used to will do. You can talk about the benefits of leafy greens.

Better to alternate cocktail recipes. It will be tastier, more variety and benefit. Indeed, different plants have their own ratio of fiber, chlorophyll, vitamins and microelements.

It is also advisable to use non-exotic fruits, but we are already used to bananas, avocados, kiwi and other "overseas" fruits, so there will definitely be no harm.

Important warning

Don't replace all your meals with green smoothies. Firstly, you can increase intestinal motility too much, secondly, you do not load the dentition with the necessary chewing movements, and thirdly, the body will experience stress. In addition, protein deficiency can occur, especially if you do not add nuts to the smoothie.

It is best to start with small portions, even if you are not prone to allergies. Cocktails with greens can be drunk 20 minutes before meals or as a substitute for breakfast, lunch or dinner. Drink such smoothies once a day for a month, if desired, increase the portion, when the stomach and intestines get used to working as it should.

Slimming recipes

I propose to prepare classic green smoothies that will give lightness to the body and fill you with vitality.

Cocktail with fruits and herbs (for 2 meals)

1 medium apple
1 small banana (large, but sweeter cocktail)
1 cup greens (spinach, kale, or kale)
Half a glass of fresh parsley
Half a glass of water

The water can be replaced with ice cubes. If you don't like a lot of greens in your drink, you can skip adding parsley.

Core the apple. If you are sure of the quality of the fruit, cut it along with the skin. If the apple is covered with paraffin or does not inspire confidence, it is better to remove the peel. Put everything in a blender bowl and chop until puree. If the drink is too thick, add plain water or ice cubes.

The healing drink is low in calories, does not contain fat, is rich in fiber and minerals. There is not much protein in it.

Recipe with berries and orange

The next recipe is sweet too. Grind fresh ingredients in a blender:

Peeled and pitted orange
Half or whole banana
A glass of spinach
A glass of blueberries or honeysuckle (fresh or frozen)
Water, ice - as needed

Strawberry smoothie

Even children will love this green drink. Delicious and healthy cocktails can be given to children from 1 year old, just start with very small portions and watch for possible allergic reactions.

Grind the following ingredients:

1 cup garden strawberries (you can use frozen berries)
1 cup fresh spinach
Bunch of parsley
1 banana
Water or ice

If you don't like sweet smoothies, add only half a banana, thereby reducing the calorie content of the dish.

Recipe from Victoria Butenko

Healing green cocktails from the famous raw foodist Victoria are very simple to prepare:

Mango 1 pc.
A glass of kale

Grind the mango with the kale leaves first, and then add as much water as needed. Mix everything again.

The second kiwi cocktail for health and weight loss is called "Rocket fuel":

Kiwi 3 pcs.
2 cups seedless grapes
Orange without peel 1 pc.
Scarlet leaf 1 pc.
Red salad 5 pcs.
2 glasses of water

Victoria Butenko described a varied and even larger list of different recipes for green cocktails in her new book for 2016 “Recipes for green cocktails for Russia”. I highly recommend it to everyone who wants to improve their health.

Unsweetened smoothies

Not everyone loves sweet cocktails with greens, so this recipe will appeal to vegetable lovers.

Spinach to taste
Fresh cucumber 1 pc.
Celery stalk 2-3 pcs.
Cilantro
1 cup of water

Grind everything with a blender, add a little salt if desired. This super green smoothie is often made by those on a raw food diet, but also works well for general health and youthfulness.

Wheatgrass recipe

Wheat sprouts and greens are often used in medicinal drinks. Try germinating wheat for long sprouting. Wheat green juice is called witgrass. To get a healthy juice, you need to cut off some long wheat germ, grind them with cold water, and then strain.

Smoothie preparation:

Wheatgrass juice 1 cup
Banana 1 pc.
Dates 4-5 pcs.
Shelled pine nuts 2 large spoons.
Perga (bee product) 1 large spoon.

Grind everything in a blender and drink right away, do not store. The cocktail contains a lot of vitamin C.

Creativity in the kitchen. What conclusion should be drawn?

Feel free to experiment and come up with your own healthy smoothies. Add bell peppers, tomatoes, grapefruits, spices.

A variety of green cocktail recipes will not get bored and will give you health, lightness and energy.

Let's summarize. Drinks with herbs, fruits and vegetables are simple and delicious. Now the average city dweller does not eat as little fresh greens and fiber as needed. Therefore, by including green cocktails in your daily diet, you fill your body with the necessary "bricks", improve digestion and well-being.

Finally, watch a video on how to make a smoothie from Sailor Papaya:

Victoria Butenko is the founder of the raw food diet in Russia, the author of many books ("Greens for Life", "12 Steps to a Raw Food Diet" and others). As a result of her outreach efforts, millions of people today are drinking green smoothies and eating raw food. If you want to know more about Victoria, visit www.rawfamily.com. Express recipes for live cuisine from Victoria Butenko and famous Russian raw foodists include breakfast cereals and yoghurts, snacks and salads, soups and sauces, main courses and delicious desserts, as well as the famous green cocktails. They will delight any person who cares about their health, and diversify the menu of those who are looking for interesting and healthy dishes for their daily diet!

A series:Express recipes

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company liters.

Part 1. Recipes of Victoria Butenko

Breakfast dishes

Breakfast cereals and muesli

What could be better than a breakfast cereal or raw cereal muesli in the morning after waking up? This section contains great recipes for crispy fresh meals that can be eaten with milk made from any nuts or seeds (see the next section for recipes for such milk).

Buckwheat pot

✓ 2 cups of buckwheat grains;

Chop;

✓ 1/4 cup raisins;

✓ 1 teaspoon of cinnamon;

✓ 1/4 cup honey.

Soak the grain overnight. Germinate within 24 hours or until a 3–7 cm sprout appears. Rinse with cold water and drain. Combine all ingredients in a bowl. Place on drier trays and dry for 10-12 hours at 43 ° C. Eat as a snack or with almond milk for breakfast.

Makes 3 servings

Simple pleasure

✓ 2 tablespoons of honey;

✓ 1 tablespoon of vanilla extract.

Calculated for 0.5 kg of muesli.

Yummy with walnuts and cranberries

✓ 1/4 kg pumpkin seed; soak overnight;

✓ 1 cup rye flakes; soak for 15 minutes;

✓ 1 cup dried cranberries;

✓ 2-3 tablespoons of honey;

✓ 1 teaspoon of cinnamon powder;

Calculated for 0.5 kg of muesli.

Breakfast early

✓ 1/4 kg of almonds; soak overnight;

✓ 1/4 kg of walnuts; soak overnight;

✓ 1/4 kg of cashews soak overnight;

✓ 1 cup golden raisins

✓ 1/2 cup dried persimmon (can be substituted with prunes or dried apricots); chop into pieces half a centimeter in size;

✓ 1/2 cup dried cherries (can be substituted with prunes or dried apricots);

✓ 2 tablespoons of honey;

✓ 2 pinches of fresh lemon zest.

Mix all ingredients in a food processor with frequent stops. Place the mixture on the drier trays and dry for 10-14 hours at 43 ° C. It tastes best with almond milk and fresh fruit, but you can eat it without anything, like a snack on the go.

Calculated for 750 g of muesli.

Muesli with hemp seed

✓ 1/4 kg of almonds; soak overnight;

✓ 1/4 kg of walnuts; soak overnight;

✓ 1/4 kg of oatmeal; soak for 15 minutes;

✓ 1 cup of hemp seeds

✓ 1 cup pitted dates

✓ 2 tablespoons of honey;

✓ 1/4 teaspoon of sea salt.

Calculated for 0.5 kg muesli

Peanut mix

✓ 1/4 kg of peanuts; soak overnight;

✓ 1/4 kg of oatmeal; soak for 15 minutes;

✓ 1/4 kg of almonds; soak overnight;

✓ 1 cup pitted dates

✓ 1/2 cup coconut flakes;

✓ 2 tablespoons of honey;

✓ 1 tablespoon of vanilla extract;

Mix all ingredients in a food processor with frequent stops. The goal is to blend them without rubbing completely. Place the mixture on the drier trays and dry for 10-14 hours at 43 ° C. It tastes best with almond milk and fresh fruit, but you can eat it without anything, like a snack "on the go."

Calculated for 0.5 kg of muesli.

Oatmeal

✓ 2 cups oatmeal; soak for 15 minutes;

✓ 1/2 cup pitted dates

✓ 1-1 1/2 cups of water;

✓ 2 tablespoons of honey;

✓ 1 tablespoon of vanilla extract;

✓ Fresh fruits, citrus zest, mint to taste. Blend first 6 ingredients for 2 minutes or until creamy. Garnish with lemon or lime zest and mint before serving

Makes 2-3 servings

Barley breakfast

✓ 1 cup of barley flakes; soak overnight;

✓ 1 cup of almond milk;

✓ 1/2 cup fresh blueberries

✓ 1/2 cup fresh raspberries

✓ 5 tablespoons of honey.

Combine all ingredients in a bowl and serve.

Makes 3 servings

Milk from nuts and seeds

When we switched to the raw diet, milk from nuts and seeds was not yet available in stores. Because we needed a milk replacer for breakfast cereals, shakes, and other specially prepared drinks, we had to invent milk from nuts. It is important to note that the milk production process involves separating the liquid portion of the product from the solid portion; and although the recipes tell you how to make milk (liquid), you don't need to throw away the cake as it can be used in other dishes such as pates, cookies, cakes and tarts. Many types of milk themselves can also be used in other recipes, such as shakes, smoothies, and frozen desserts.

Almond milk

✓ 5 dates or 2 teaspoons of honey;

✓ 1 teaspoon of sea salt.

Drain the soaked almonds. Stir the almonds with distilled water in a blender for 1-2 minutes, or until smooth. Stir the mixture until the almond cake is sufficiently dry and sticky. Pour the strained milk into a blender and stir in the salt and dates. Enjoy! Note that if you want the milk thicker, use less water. If you prefer skimmed milk, add water.

Makes 5-7 servings.

Velvety milk

✓ 2 cups of almond milk;

✓ 1 banana;

✓ A knot of a teaspoon of nutmeg.

Stir everything thoroughly.

Makes 3 servings

Real nut milk

✓ 2 cups of any nuts; soak overnight;

✓ 5-6 cups of water (amount of water depending on the desired thickness of milk)

Mix the ingredients in a blender for 1 minute or until smooth. Strain the mixture through a gauze bag or sieve. Add honey to taste.

Makes 7 servings

Velvety hazelnut milk

✓ 2 cups of hazelnuts; soak overnight;

✓ 5 cups of water;

✓ 1/2 cup pitted dates

✓ 1 teaspoon of vanilla extract;

Mix the ingredients in a blender for 1 minute or until smooth. Strain the mixture through a gauze bag or sieve.

Makes 7 servings.

Sesame milk

✓ 4-5 cups of water;

6-8 pitted dates;

✓ 1 tablespoon of honey;

✓ 1/5 teaspoon of sea salt.

Makes 5 servings.

Hemp seed milk

✓ 5 cups of water;

✓ 5-7 dates without pits;

✓ 1/5 teaspoon of sea salt.

Blend all ingredients in a blender for 1 minute or until smooth. Strain the mixture through a gauze bag or sieve.

Makes 6 servings.

Pumpkin seed milk

✓ 2 cups pumpkin seeds soak overnight;

✓ 5 cups of water;

✓ 1/2 cup raisins

✓ 2 tablespoons of honey;

✓ 1 teaspoon of ground nutmeg;

✓ 1/5 teaspoon of sea salt.

Blend all ingredients in a blender for 1 minute or until smooth. Strain the mixture through a gauze bag or sieve.

Makes 6 servings.

Yoghurts and jams

Raw yogurt is one of the healthiest and easiest raw food to make. With the help of probiotics, you can ferment not only nut milk, but also fruit smoothies.

Raw jams add variety to the menu and make it more appealing, especially if you live in a cold climate. By mixing fresh fruit with dried fruit, you can preserve the product for several months using natural sugars. This means that in the fall you can make jam, which will supply your body with nutrients until spring, when fresh fruits and vegetables reappear. Any of the jams below are ideal as a raw pie filling.

Coconut yogurt

✓ 9 young coconuts (pulp only);

✓ 4 liters of coconut water from young coconuts;

✓ 1 bag of yoghurt starter mixture.

Stir the coconut pulp with coconut water and yogurt starter (if not available, use 1-2 tablespoons of any natural kefir or yogurt) in a blender for 3 minutes or until smooth. Pour the mixture into a suitable glass jar and mix thoroughly for 2-3 minutes. Cover the jar with a cloth and leave to stand for 1-2 days at room temperature. As soon as the yogurt thickens and ferments slightly, transfer it to the refrigerator

Designed for 4 liters

Coconut Raspberry Yogurt

✓ 6 young coconuts (approximately 3 cups of coconut pulp and 7 cups of young coconut water)

✓ 2-3 capsules of probiotic powder;

✓ 1 1/2 liters of fresh raspberries.

Stir the coconut pulp with fresh coconut water in a blender until thick and smooth. Transfer the resulting mass to a clean glass container and mix the contents of 2-3 capsules of any probiotic powder into it.

Place the glassware in a warm place and cover with a clean towel. Let stand 6-10 hours

For one serving, place two cups of yogurt and a liter of fresh raspberries in a bowl. Its quantities are calculated for 5 servings.

Almond milk yogurt

✓ 3 cups of almonds; soak overnight;

✓ 8 cups of distilled water;

Drain the soaked almonds. Stir the almonds with distilled water in a blender for 1-2 minutes, or until smooth. Strain the mixture until the almond cake is dry and sticky enough.

Makes 5-7 servings.

Sesame milk yogurt

✓ 2 cups sesame seeds soak overnight;

✓ 4-5 cups of water;

✓ 2-3 capsules of probiotic powder.

Whisk the sesame seeds and water in a blender for 1 minute or until smooth. Strain the mixture through a gauze bag or sieve.

Pour the resulting milk into a clean glass container and mix the contents of 2-3 capsules of any probiotic powder into it. Place the glassware in a warm place and cover with a clean towel. Let stand 6-10 hours.

You can add honey to taste or fresh fruit to the finished yogurt

Makes 5 servings

Hemp seed yogurt

✓ 1 1/2 cups hemp seeds soak overnight;

✓ 1/2 cup sesame seeds soak overnight;

✓ 5 cups of water.

Stir the hemp seeds and water in a blender for 1 minute or until smooth. Strain the mixture through a gauze bag or sieve.

You can add honey to taste or fresh fruit to the finished yogurt.

Makes 6 servings.

Cashew yogurt

✓ 1 cup cashew nuts; soak for 2 hours;

✓ 2 cups of water;

✓ 1 tablespoon fresh lemon juice.

Stir the cashews and water in a blender for 1 minute or until smooth.

Transfer the mixture to a clean glass container. Place in a warm place and cover with a clean towel. Let stand for 18-20 hours. The longer the yogurt stands, the sour it tastes.

When the yoghurt is fermented, add the lemon juice and stir. The finished yogurt can be stored in the refrigerator for at least a week. You can add honey to taste or fresh fruit to it.

Makes 6 servings.

Pear Jam

✓ 2 cups dried pears;

✓ 1/3 cup water.

Makes 5 servings.

Strawberry jam

✓ 2 cups dried strawberries; pre-soak in water for 10 minutes;

✓ 1/3 cup water.

Stir in a blender until smooth.

Makes 5 servings.

Persimmon jam

✓ 2 cups dried persimmon pre-soak in water for 10 minutes;

✓ 1/3 cup water.

Stir in a blender until smooth.

Makes 5 servings.

Raw mango jam

✓ 2 cups dried mango; pre-soak for 10 minutes in water;

✓ 1/3 cup water.

Stir in a blender until smooth.

Makes 5 servings.

Blueberry jam

✓ 2 cups dried blueberries

✓ 1/3 cup water.

Stir in a blender until smooth.

Makes 5 servings.

Bread and crackers

According to our research (oral and written interviews during workshops and lectures), bread and crackers are the hardest foods to give up when switching to a raw food diet. If you've recently started switching to raw foods, you're in luck, as we've refined our bread and crackers recipes over the past 15 years, so you won't have to give up this delicious part of your diet!

Rye bread

✓ 2 cups sprouted rye;

✓ 2 tomatoes;

✓ 1/2 red onion;

✓ 2 stalks of celery;

✓ 1/2 cup golden flaxseed

✓ 1/3 teaspoon of cumin;

✓ 1/2 teaspoon of salt;

✓ 1 teaspoon of honey.

Mix the ingredients thoroughly in a blender and place the mixture on the drier trays. Dry for 16 hours.

Designed for 2 loaves.

Banana bread

✓ 2 cups of almond milk cake;

✓ 2 bananas;

✓ 1/2 teaspoon vanilla;

✓ 1/3 teaspoon of nutmeg;

✓ 1 tablespoon of honey.

Stir all the ingredients thoroughly and place the mixture on the drier tray. Dry for 12 hours.

Calculated in 6 pieces.

Corn bread

✓ 3 cobs of corn;

✓ 5 tablespoons of honey;

✓ 1/2 cup flaxseed

✓ 1/4 teaspoon of salt.

Separate the corn kernels and blend with the other ingredients in a blender. Dry for 12 hours.

Designed for 6 pieces

Yellow linseed bread

✓ 3 cups flaxseed grind;

✓ 3 large yellow bell peppers; chop;

✓ 3 cloves of garlic;

✓ 1/4 cup raisins;

✓ 1/2 teaspoon of cumin.

Combine remaining ingredients in a food processor and combine with ground flaxseed. Spread the mixture onto drier trays and dry for 16–20 hours at 43 ° C.

Designed for 8 crackers.

Plain grain crackers

✓ 2 cups flax seeds grind;

✓ 2 ears of corn; separate grains;

✓ 1 teaspoon of cumin;

✓ 1 tablespoon coconut oil (liquid);

✓ 1 cup chopped tomatoes

✓ 1/4 bunch of dill.

Mix the chopped ingredients thoroughly in a bowl and place on the drier tray. Dry 12-18 hours at 43 ° C.

Designed for 25-30 crackers.

Plain crackers

We love this recipe for both its simplicity and taste.

✓ 3 cups whole flaxseed soak for 3 hours;

✓ 1 cup of water;

✓ 1/2 teaspoon of salt.

Mix all ingredients. Spread the mixture with a spatula on the drier trays. Dry for about 12 hours or until crackers are crispy.

Designed for 10-12 crackers.

Golden Flaxseed Crackers

✓ 3 cups golden flaxseed grind;

✓ 2 large red bell peppers;

✓ 2-3 cloves of garlic;

✓ 1/4 cup raisins;

✓ 1 teaspoon of sea salt;

✓ 1/2 teaspoon of cumin.

Grind the flaxseed in a blender or coffee grinder and place in a bowl. Stir remaining ingredients in a food processor and combine with ground flaxseed. Apply the mixture to dryer trays and dry for 16–20 hours at 43 ° C.

Designed for 8 crackers.

Igor's crackers

✓ 2 cups flaxseed

✓ 1 cup of water;

✓ 1 large onion; chop;

✓ 3 stalks of celery; chop;

✓ 4 cloves of garlic;

✓ 2 tomatoes;

✓ 1 teaspoon of caraway seeds;

✓ 1 teaspoon of coriander seeds;

✓ 1 teaspoon of sea salt.

Grind flaxseed in a coffee grinder. Mix the remaining ingredients in a blender. Use your hands to stir the mixture with the ground flaxseed. The dough should be firm and sticky. Cover the dough with cheesecloth or a towel and place the bowl in a warm (room temperature) place overnight to rise slightly. If you want the taste of the dough to be more sour, then leave it to mature further (up to 2 days). Divide into squares of the desired size. For soft breads, dry for 16 hours on one side, 4 hours on the other. For crispy crackers, dry for up to 20 hours. Store crackers in a refrigerated place.

Designed for 18 crackers

Fine croutons

✓ 4 cups of almond pulp (see Almond Milk recipe);

✓ 1/4 cup flaxseed grind;

✓ 3 sprigs of fresh cilantro; chop coarsely;

✓ 1 tablespoon of ground dried onion;

Combine all ingredients in a bowl. Add water or juicy tomato as needed. Spread the resulting mass on the drier tray, making small squares from it. Dry for 6-8 hours at 38 ° C. Add croutons to your favorite salad or serve as a snack.

Makes 50-60 small croutons.

Crackers

✓ 1 cup sunflower seed soak overnight;

✓ 1 cup of almonds; soak overnight;

✓ 3 medium sized tomatoes;

✓ 1 bunch of green onions;

✓ 1/2 bunch of fresh dill;

✓ 2 cloves of garlic;

✓ 2 tablespoons of olive oil;

✓ 1 tablespoon of sea salt.

Combine the ingredients in a food processor. Spread the mixture on the trays of the dryer and dry for 10-12 hours at 43 ° C. Add to salad or eat separately.

Designed for 25-30 croutons

Appetizers and salads

In this section, we present many recipes for different appetizers and salads that have been successful in our lessons and during the dinners we have organized. Follow these recipes, change them, create new recipes for appetizers that will delight many people.

Tiny pizzas

Cake

✓ 2 large zucchini; rub on a grater;

✓ 2 cups soaked sunflower seed

✓ 1/2 bunch of oregano;

✓ 1/2 teaspoon of salt.

Form flat cakes on the dryer tray. Dry 12 hours

Wonderful tomato sauce

✓ 1 cup dried tomatoes, soaked for 15 minutes;

✓ 1 bunch of cilantro;

✓ 1/3 bunch of basil;

✓ 1/2 cup water;

✓ juice of 1/2 lemon;

✓ 1 clove of garlic;

✓ 4 tablespoons of olive oil;

✓ 1/2 teaspoon of salt.

Mix thoroughly in a blender.

"Cheese"

✓ 1/2 cup nutritional yeast

✓ 1/4 cup lemon juice;

✓ 4 tablespoons of honey;

✓ 1/4 teaspoon dried parsley;

✓ 1/4 teaspoon of salt.

Mix everything and place on the drier tray. Dry for 12 hours. Spread the resulting crust with "Wonderful Tomato Sauce", cut the "cheese" into slices, after sprinkling with water on top. Serve with olives.

Makes 10 servings.

Rolls with fresh salad

✓ 1/2 liter cherry tomatoes, cut in half;

✓ 1/2 bunch of green onions; slice;

✓ 3 sprigs of thyme; slice;

✓ 1/2 teaspoon of sea salt;

✓ 1 pinch of black pepper.

Mix all ingredients. Wrap the required amount of salad mixture in the head lettuce leaves. Garnish with seasonal fruits and vegetables. Drizzle with lemon juice and serve.

Designed for 4–6 rolls.

Lettuce rolls

✓ 1 cup of arame seaweed; soak for 15 minutes in warm water;

✓ 3-4 cloves of garlic; cut in small pieces;

✓ 2 tablespoons of sesame seeds;

✓ 1 sweet red pepper; chop coarsely;

✓ 1 strawberry papaya; peel, seed and chop;

✓ 1 tablespoon of olive oil;

✓ 1/2 teaspoon of sea salt.

Combine all the ingredients in a bowl and let sit for up to 3 minutes to let the algae smell into the rest. Prepare lettuce leaves by separating them from the stem. Wrap the right amount of salad mixture in these leaves. Cut into small pieces or serve as is. Garnish with slices of fresh vegetables before serving.

Designed for 4-6 rolls

Avocado in Russian

✓ 1 ripe avocado;

✓ 1/2 cup sauerkraut.

Mix all the ingredients in a food processor or remember with a rod blender. Amazingly tasty with chopped vegetables or crackers. We use this mixture to fill bell peppers or mushrooms.

Makes 2 servings

Sushi without fish

✓ 1/2 cup sunflower seeds (no husks)

✓ 1/2 cup chopped celery

✓ 1/2 teaspoon of salt;

✓ 1/4 cup sunflower oil;

✓ 1/4 cup lemon juice;

✓ 1 avocado;

✓ 1 cup pumpkin or carrots; grate on a coarse grater;

✓ 1 cup of alfalfa sprouts

✓ 1/2 large sweet pepper;

✓ 1 bunch of green onions;

✓ 5 sheets of nori seaweed.

Combine the first 5 ingredients in a food processor. Cut the avocado and peppers into long, thin slices. Place the narrow sausage filling on the edge of the nori sheet. Place a thin layer of grated pumpkin and sprouts on top. Add thinly sliced \u200b\u200bvegetables. For the best look, place the vegetable slices so that they extend over the edges of the nori sheet before rolling the rolls. Wrap the filling and vegetable slices tightly in nori sheets. Wait 10 minutes, then start cutting the rolls into 5cm pieces. Please note: for the nori sheets to hold together better, moisten them a little with water or juice (lemon, tomato or orange).

Makes 5 servings of sushi

Poppy Portobello with radish fries

Burgers

✓ 2 cups of walnuts; soak overnight;

✓ 2 cups carrots (finely grated);

✓ 1 medium onion; chop finely;

✓ 1 tablespoon of honey;

✓ 1 tablespoon of olive oil;

✓ 1-2 tablespoons of dried parsley or other seasoning;

✓ 1/2 tablespoon of sea salt;

✓ 2-3 tablespoons of nutritional yeast.

Combine all ingredients in a food processor. Add some water if necessary to improve mixing. Spread the mixture, mold the cakes and dry on the trays for 10-12 hours at 43 ° C, then turn over and continue drying for another 5-8 hours.

Designed for 5-7 burgers

Assembling Mac Portobello burgers

✓ 5-7 medium portobello mushrooms (caps only);

✓ 2 large ripe tomatoes; chop thinly;

✓ 1 large red onion; chop thinly;

✓ 10 sheets of fresh lettuce or spinach.

Arrange the mushrooms on plates, turning them over so that they resemble rolls. Place lettuce leaves on them, and burgers on top. Place a slice of tomato and onion on top of each burger. You can use toothpicks to secure this sandwich if you like.

French fries radish

✓ 1/2 kilogram of radish, rutabaga or other root vegetables; cut into strips;

✓ 1 tablespoon of dry onion powder;

✓ 2 tablespoons of sunflower oil;

✓ 1 tablespoon of paprika;

End of introductory snippet.

* * *

The given introductory fragment of the book Express recipes. Raw food diet (Victoria Butenko, 2013) provided by our book partner -

The wave of healthy eating swept the world and swept to Russia - this is no longer news. But it's one thing to know about a trend, and another thing to hear about the personal experience of a person who has changed his life for a healthier side. Our reader Julia Salnikova, impressed by the books of the Russian-American advocate of raw food and green cocktails Victoria Butenko, decided to experiment on herself and drink green cocktails every day for a month. Here's what came of it.

It's no secret that greens or green leafy vegetables, as they are also called, are just a storehouse of valuable vitamins and minerals. For example, spinach contains vitamins A, C, E, K, as well as calcium, iron and magnesium. It is one of the main food sources of folic acid - vitamin B9. Based on the weight of the product, spinach is one of the most nutrient-dense vegetables. No wonder since ancient times he was called the king of vegetables. And well known to us parsley the content of ascorbic acid (vitamin C) surpasses many fruits and vegetables. 100 g of young green shoots of parsley contains approximately two daily values \u200b\u200bof vitamin C. This is almost 4 times more than lemons. Parsley is rich in vitamins A, B1, B2, folic acid, as well as salts of potassium, magnesium, iron, and enzyme substances. Parsley also contains inulin, which regulates blood glucose metabolism.

But despite this, greens occupy a rather low place in the diet of the average Russian, and in winter they are sometimes completely reduced to nothing. So it was in my life: greens, herbs, they sell dill and parsley in summer, there is a pot of lettuce in Auchan - you can, of course, add it to a salad or a sandwich, or you don't have to. No one in my family was seriously fond of greens and did not consider it as a biologically valuable product - except to diversify the taste sensations.

And then I gave birth to a child and experienced all the "delights" of motherhood, such as chronic lack of sleep, fatigue, lethargy, apathy, irritability (there was still a lack of vitamins and microelements). The body signaled to me by all means that this could not continue and that something had to be changed. And in parallel, complementary feeding of the child and the desire to raise him healthy and strong have already entered my life. In general, all paths converged on nutrition.

I began to read books that came across to me on this topic. And I found it! Found a book Victoria Butenko "Greenery for Life"... Everything that was written there seemed to me very logical: after all, it is true that people have been eating greens for many millennia and only in the last hundred years, in the era of urbanization, have they switched to finished refined products. Simply because it is more convenient and faster, but not because it is more useful. The experiment that Victoria describes and its results turned out to be very convincing. She recruited a group of people who agreed daily for a month, drink a liter of green cocktail (fruit + greens), monitor your well-being and fill out a questionnaire after this period. There were no indifferent people left, as they say. Green cocktails, if not working miracles, had a positive effect on absolutely everyone. And I decided to check it for myself.

Every day for a month, I decided to drink a cocktail. And if there were no problems with fruits, then sometimes I had to run for greens. Walking around two or three stores, you can find spinach, corn, parsley, dill, cilantro, celery, various salads from Moscow, arugula, mint... One had to take their word for their quality. I didn't have a super-powerful blender then, so I used the most ordinary one. I made myself a cocktail for breakfast or dinner, depending on my mood. Added greens to salads.

The results were not long in coming: from an eternally sleepy mother, I gradually began to turn into a quite cheerful person who easily gets up in the morning and still feels good in the evening. My mood has improved. A large consumption of fruit led to the fact that I did not want sweet things at all, which could not but have a positive effect on the figure. And here the rule also worked: the more you eat, the more you want, and in a very positive way. I wanted to eat even more fresh vegetables and fruits, saturate my body with vitamins. When I received an invitation to my birthday, I was not thinking “oh how delicious the cake will be”, but about a portion of fresh juicy salad!

About a week after the experiment, I fell ill, and began to sore throat. I did not want to poison myself with pills, and I decided to resort to folk remedies. I still drank a cocktail, and in addition to it ginger tea with lemon and honey throughout the day in large quantities. Two days was enough to heal. My immunity turned out to be strong and with minimal help I got rid of the cold.

Summing up, we can say that the experience was definitely positive for me, and green smoothies have become an integral part of my diet.