STEPHANIE TOURLES

AUTHOR OF RAW ENERGY & ORGANIC BODY CARE RECIPES

ENERGY
IN A GLASS
Raw
126 Nutrition-Packed Smoothies, Green Drinks,
and Other Satisfying Raw Beverages to Boost Your Well-Being

Storey
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Energize and rejuvenate with 126 smoothies, shots, shakes, elixirs, and
mocktails that deliver wholesome goodness any time of day. Whether youre
looking for a green drink to power you through a busy morning, a refreshing
fruit cooler for a hot summer evening, or anything in between, its easy to ll
your glass with raw energy.
Stephanie Tourles is the best-selling
author of several books on healthy living,
including Raw Energy, Hands-On Healing
Remedies, and Organic Body Care Recipes.
She is a licensed holistic esthetician with
training in nutritional science, herbalism,
and aromatherapy. She lives in Maine.
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ISBN 978-1-61212-248-9
$16.95 US FOOD & DRI NK
Storey Storey
www.storey.com
Visit our blog. Meet our authors.
Green smoothies are a delicious
way to enjoy your veggies.
Raw shots deliver a
quick burst of power.
Protein-rich shakes fuel
your busiest days.
Mocktails provide healthful
options for cocktail hour.
Artful combinations of common fare with superfoods and
beautiful photos inspire health and pleasure with every sip!
BRIGITTE MARS, author of Rawsome and The Country Almanac of Home Remedies
VEGAN, RAW, DELICIOUSLY DRINKABLE

Storey Publishing
This is a sampling of pages from
Raw Energy in a Glass
Edited by Margaret Sutherland
Art direction and book design by Jessica Armstrong
Text production by Liseann Karandisecky
Indexed by Christine R. Lindemer, Boston Road Communications
Photography by Francine Zaslow/www.francinezaslow.com, except Debra Bell, authors
photograph, back cover; and Mars Vilaubi, page 98.
2014 by Stephanie Tourles
All rights reserved. No part of this book may be reproduced without written permission from
the publisher, except by a reviewer who may quote brief passages or reproduce illustrations
in a review with appropriate credits; nor may any part of this book be reproduced, stored in
a retrieval system, or transmitted in any form or by any means electronic, mechanical,
photocopying, recording, or other without written permission from the publisher.
The information in this book is true and complete to the best of our knowledge.
All recommendations are made without guarantee on the part of the author or Storey
Publishing. The author and publisher disclaim any liability in connection with the use of this
information.
Storey books are available for special premium and promotional uses and for custom-
ized editions. For further information, please call 1-800-793-9396.
Storey Publishing
210 MASS MoCA Way
North Adams, MA 01247
www.storey.com
4
Contents
Preface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Part One
THE BASICS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
1. Liquid Is Vital to Life. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
2. What Exactly Is Raw, Live Food?. . . . . . . . . . . . . . . . . . . . . . 32
3. Superfood Dictionary: Ingredients,
Equipment & Raw Beverage Prep Techniques. . . . . . . . . . . . . . . . 42
Part Two
THE RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105
4. Nut & Seed Milks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106
5. Green Smoothies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118
6. Longevity Elixirs: Smoothies, Shakes
& Slushies for Delicious Rejuvenation. . . . . . . . . . . . . . . . . . . . . . . 144
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7. Vegan Yogurt Drinks: Digestive
Health in a Glass. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 162
8. Protein-Powered Smoothies
& Shakes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 180
9. Blended Salads. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 200
10. Thick & Frosty Shakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 210
11. Raw Shots: A Quick Blast of Energy . . . . . . . . . . . . . . . . . . . . . . 224
12. Fruity, Frothy & Frosty Frappes . . . . . . . . . . . . . . . . . . . . . . . 238
13. Mocktails . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 259
Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 277
Recommended Reading . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 279
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 281
THE BASICS
Part One

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Five Food Categories and
the Energy They Give
Ive categorized these food groupings according to their degree of life
force or their ability to enhance energy, revitalize, rejuvenate, promote
health, slow the aging process, and prevent illness. They are ranked from
the most alive, regenerating, and enzyme-rich down to the least bene-
cial, dead, health-destroying foods. The more foods that you choose from
the rst three categories and the more organic in origin the better
youll look, perform, and feel.
CATEGORY 1. Homegrown nut, bean, grain, and seed sprouts; baby
greens and grasses; young vegetables and herbs; and sugar-ripe fruits and
berries that are just picked and preferably eaten within hours of harvest-
ing. They are alkaline-producing, high in enzymes, and packed with
abundant nutrients. They take little energy to digest and assimilate.
CATEGORY 2. Fresh, raw, ripe fruits and vegetables, herbs, and young
greens, preferably from a local farmers market or farmstand, have a bit
less enzyme action and life force due to not being just picked, but
are still alkaline-producing, easy to digest, and loaded with valuable
nutrients.
CATEGORY 3. Dried fruits, vegetables, herbs,
cocoa, carob, and greens such as dried spirulina,
chlorella, alfalfa grass, barley grass, and wheatgrass
have a moderate enzyme content (depending on the degree
of freshness), range from alkaline to mildly acidic in nature,
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and offer plenty of benecial nutrients. Unless rehy-
drated prior to consumption, they are a bit harder to
digest because their living water has been evaporated.
Raw, unsoaked, ungerminated nuts, seeds, nut and
seed butters, and fresh-pressed oils, such as extra-virgin
olive and unrened coconut, also belong in this category, as do
frozen fruits and vegetables.
CATEGORY 4. This grouping of foods sustains many a life and is consid-
ered quite healthful by most people and major health organizations. It
primarily consists of cooked organic and nonorganic, unprocessed, and
unrened fruits, vegetables, greens, nuts, seeds, beans, and grains; local
seafood; organic, grass-fed meats; free-range poultry and their eggs; and
raw, organic dairy from grass-fed cows, goats, or sheep. These foods are
predominantly acid-producing, have minimal, if any, enzyme content
except for whats contained in the raw milk, are generally dehydrating to
the body, and are more difcult to digest.
CATEGORY 5. Highly processed commercial foods, full of articial addi-
tives, preservatives, herbicides, pesticides, steroids, hormones, or antibi-
otics, or all of the above. These foods will set your biological clock on
fast-forward, prematurely aging your body from the inside out, deplet-
ing your energy and immune system, and rapidly catapulting you toward
chronic disease. They've often been genetically modied, irradiated,
microwaved, cooked at high temperatures, pasteurized, and overly salted,
sweetened, and/or bleached. They can be purchased from the many pur-
veyors of fast foods, vending machines, convenience stores, and just
about every supermarket. If you value life and love yourself at all, totally
avoid this category.
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Green Protein Power #1
Pale green, thick, and creamy, with nary a taste of spinach only the
tangy kick of fresh pineapple and citrus reigns supreme. Jam-packed
with nutrients that deliver a punch of energizing power, this potent green
smoothie is the ultimate breakfast beverage for children who wont eat
their greens but need hours of nourishing, tasty fortication.
This smoothie should be drunk right away and not stored in the
refrigerator or a thermos for later consumption, as the chia seeds will
begin to swell and the texture of the drink will become slippery or gel-like.
Juice of 3 oranges,
tangerines, or tangelos
3 cups baby spinach
leaves, packed
2 cups very ripe, fresh
pineapple, cut into
small pieces
cup raw cashews
1 tablespoon chia seeds,
whole
1 tablespoon axseed oil,
unltered preferred
Pinch of sea salt
1 Place the orange juice, spinach, pineapple,
cashews, chia seeds, axseed oil, and salt in a
blender and blend on high until the spinach leaves,
pineapple, and cashews are completely liqueed,
about 30 seconds.
2 Pour into glasses and serve immediately. For a
festive look, garnish with a fresh pineapple wedge.
This blend is high in natural sugars and ber, so sip
slowly no gulping. Please chew each sip, mixing
well with your saliva so that it digests with ease.
Yield: 2 servings
A good source of: blood-building iron and chlorophyll, bountiful
antioxidants, bromelain, vitamins B, C, and K, potassium, phosphorus,
calcium, magnesium, manganese, copper, selenium, other trace minerals,
protein, complex carbohydrates, omega-3 faty acids, natural sugars, and ber
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Mellow Yellow Protein Shake
They call me mellow yellow, sang Donovan in his popular 1966 song,
and thats exactly how youll feel afer drinking this rich and lling shake.
Loaded with mood-mellowing B vitamins, calming minerals such as
magnesium and calcium, and plenty of protein, fat, and complex car-
bohydrates, it will make you energized, but with a tranquil, unrued
demeanor and the ability to handle anything life throws at you. This is
the perfect raw shake for those with a stress-lled life.
1 cups puried water
1 cup fresh or frozen
mango, pitted, cut into
chunks
2 medium or 3 small
frozen bananas, cut into
1-inch chunks
cup raw hulled hemp
seeds
2 tablespoons raw
almond butter
1 tablespoon raw honey,
raw agave nectar, or
maple syrup
1 teaspoon natural vanilla
avoring
Pinch of sea salt
1 Put the water, mango, bananas, hemp seeds,
almond butter, honey, vanilla, and salt in a blender
and blend on high until very smooth and silky, 60
to 90 seconds.
2 Pour into glasses or insulated mugs. This shake
is rich in ber, fat, and natural sugars, so be sure to
chew each sip, mixing well with your saliva so
that it digests with ease.
Yield: 2 servings
A good source of: antioxidants, potent enzymes,
vitamins B, C, E, and K, potassium, phosphorous,
calcium, magnesium, manganese, iron, zinc,
sulfur, silicon, copper, other trace minerals,
lecithin, tryptophan, healthy fats including
omega-3 and gamma-linolenic acid (GLA), protein,
complex carbohydrates, natural sugars, and ber
OPPOSITE, FROM LEFT TO RIGHT: Blueberry Blast-Of Protein
Shake (page 199) and Mellow Yellow Protein Shake (this page)
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W
hat the heck are mocktails? Theyre fashionable,
alcohol-free, healthful versions of your favorite
cocktails. Mocktails are perfect for social celebrations,
intimate gatherings, or anytime you want a light,
refreshing raw drink.
Stimulating to the senses, a colorful feast for the eyes, and tantalizing to
the taste buds, mocktails are not just for teetotalers or health nuts, but
can be enjoyed by all, including children. They improve your health and
vitality and keep you looking and feeling your best no matter how many
you drink. Cant say that about a vodka tonic, can you?
Bursting with raw ingredients that contain vitamins, minerals,
simple carbohydrates, and a whole range of therapeutic phytonutrients,
these mocktail recipes are absolutely delicious drinks with which to
toast your good health. Cheers!
PREVIOUS SPREAD, FROM LEFT
TO RIGHT: Ginger-Lime Mocktini
(page 275), Hibiscus Lemonade
Cooler (page 261), and Pomegranate
Sunrise Swirl (page 262)
THIS PAGE: Salty Dog Mock-
tail (page 269)
If youd like to turn up
the volume a bit, many of
these recipes may be pleas-
antly enhanced by the addi-
tion of organic white wine or
bubbly, organic champagne,
or perhaps a splash of quality
dark rum, brandy, or organic
vodka.
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Pomegranate Sunrise Swirl
Simple to make and elegant to serve, this luscious, fruity drink is a gor-
geous infusion of vibrant golden orange juice with swirls of astringent,
sweet-tart, blood-red pomegranate juice throughout. It oers an explo-
sion of vitamin C and polyphenol antioxidants, both of which are bene-
cial for the prevention of heart disease and cancer. This mocktail makes
a perfect, festive party drink during the winter holidays when citrus and
pomegranates are at their plump, juicy best.
Juice of 3 medium
oranges, tangerines, or
tangelos
Juice of 3 medium
pomegranates
2 cups ice, cubed or
crushed
Orange slices or mint
sprigs, for garnish
(optional)
1 Youll need two beautiful chilled tumblers or
wine glasses. Add 1 cup of ice to each glass, followed
by half of the orange juice. Then ever-so-slowly pour
half of the pomegranate juice into each glass. The
pomegranate juice will tend to settle to the bottom
with gorgeous red swirls remaining along the sides.
2 Garnish glasses with orange slices or sprigs of
fresh mint, if desired.
Yield: 2 servings
A good source of: antioxidants, vitamins C
and K, folic acid, potassium, and natural sugars