Smoothies are a great way to sneak more servings of fruit and vegetables into your day. Browse these 8 recipes for whole food plant-based smoothies that will cleanse your system with fiber, water and micronutrients. 

Ingredients
3 Tablespoons extra virgin olive oil
2 Leeks (thinly sliced)
1 lb. Carrots (peeled and thinly sliced)
1 Medium-sized potato (peeled and coarsely diced)
1 1/2 tsp. Peeled and minced/grated fresh ginger
5 Cups chicken or vegetable stock
1/2 Cup fresh orange juice
2 Tsp. grated orange zest
Salt and freshly ground white pepper
Thin orange slices for garnish (optional)

Serves 4 to 6

Directions
In a large saucepan over medium heat, warm the olive oil. Add the leeks and sauté until just slightly softened, about 3 minutes. Add the carrots, potato and ginger and sauté until the vegetables are just softened, about 5 minutes more. Add the stock, cover partially and simmer until the vegetables are completely softened, about 20 minutes. Remove from the heat. In a blender or food processor, puree the soup in batches, leaving some texture, and return the soup to the pan. Set the pan over medium heat and stir in the orange juice and zest. Season with salt and white pepper. 
Ladle the soup into warmed bowls and garnish each serving with an orange slice and a sprig of mint.

Adapted from Williams-Sonoma Collection Series, Soup, by Diane Rossen Worthington.

Ingredients
6 oz. Ginger Beer
1.5 oz. Vodka
0.5 oz. Cranberry Juice (or other juice)
0.5 oz. Lime Juice, freshly squeezed
Frozen Cranberries to Garnish

Directions
Combine the juices and vodka, and pour over ice. Top with ginger beer and three frozen cranberries per drink. 

Cheers!

Ingredients
2 Cups chicken or vegetable broth
1/2 Cup unsweetened coconut milk
3 Cups canned pumpkin
1 Cup sliced onions, sautéed
3 Garlic cloves, roasted
3 Tablespoons brown sugar
1 Tablespoon adobo sauce (plus reserve more to add to taste per serving)
Salt and freshly ground black pepper, to taste

Directions
1. Place all ingredients into a Vitamix container in the order listed and secure lid
2. Select Variable 1
3. Turn machine on and slowly increase speed to Variable 10, then to High
4. Blend for 6-7 minutes or until heavy steam escapes from vented lid
5. Serve immediately or refrigerate overnight
6. Serve with the adobo sauce on the side, added to taste
7. Optional: Reheat and serve in a slow cooker 

Note: The adobo sauce does have heat so add slowly to taste. The soup is also wonderful without the adobo sauce for those that don't like spicy foods. 

The T. Colin Campbell Center for Nutrition Studies (CNS) is a 501(c)3 nonprofit organization based in Ithaca, NY, home of Cornell University. 

Started in 2007 by T. Colin Campbell, PhD, and Megan Murphy, the Center grew out of T. Colin Campbell’s life work in nutritional research and the recognition of The China Study, the 2005 book co-authored with his son Thomas Campbell, MD. 

In 2009 CNS, in collaboration with eCornell, began offering the Certificate in Plant Based Nutrition. The certificate program has become a nationally-recognized nutrition education program, enrolling thousands of students who have gone on to use their knowledge in a variety of endeavors. 

In addition to the general public, CNS has helped educate a growing number of health professionals through its continuing education credit programs.

Learn about working with a wellness coach that is an alumni of this program.

Visit Heidi Swanson's stellar cooking blog, 101 cookbooks, for this Ginger Soba Noodles recipe. 

Ingredients 
12 oz / 340 g Dried soba noodles

Ginger Dressing:
1 Tablespoon freshly grated fresh ginger
1 Teaspoon toasted sesame oil
zest and juice of 1/2 a lemon
1/2 cup / 2.5 oz / 70 g Chopped white onion
1 Teaspoon mirin (optional)
2 Teaspoons brown sugar or honey
1/2 Teaspoon salt, plus more to taste
3 Tablespoons brown rice vinegar
1 Celery stalk, strings removed, then chopped
1/3 Cup / 80 sunflower oil or untoasted sesame oil

3 Tablespoons of chopped tarragon, plus more to taste

A few big handfuls of cubed tofu, pan-fried or baked until golden

1/3 Cup + toasted squash seeds, pumpkin seeds, walnuts, or sesame seeds

Read the directions on 101cookbooks.com.

A great way to improve your diet slowly and gradually, without depravation, is to deploy the method of “crowding out.” 

Instead of going on a restrictive “diet,” crowding out entails slowly increasing your consumption of nutrient dense fuel foods, such as fresh fruits and vegetables, to gradually reduce the ratio of processed foods and/or the amount of animal products you eat. 

For many this strategy is a way to optimize your diet for health, without the overwhelming all or nothing approach. 

According to theWall Street Journal, chefs are taking note and reorienting restaurant offerings to appeal to this trend. 

The article explains, “Several trends have converged in a perfect culinary storm. Awakened by the national obesity crisis, many Americans want to eat more healthfully—though perhaps not enough to leave the table hungry. The Harvard School of Public Health recommends eating red meat no more than twice a week. But chefs know that dividing the portions across many meals is a smarter strategy. Studies show that having even a little meat on the plate makes for more satisfied diners. Increasingly, chefs like Jody Adams in Boston, Michael Solomonov in Philadelphia and Alain Ducasse in Paris are finding delicious ways to strike a balance between health and hedonism.” 

Read the full article: Meat on the Side: Modern Menus Shift the Focus to Vegetables.

Heidi Swanson's Natural Food Guide
The term natural is open to interpretation, but here is what it means to me: Natural ingredients are whole--straight from the plant or animal--or they are made from whole ingredients, with a little processing and as few added flavorings, stabilizers, and preservatives as possible, thus keeping nutrients and original flavors intact; for example, tomatoes crushed into tomato sauce, cream paddled into butter, olives pressed into olive oil, or wheat berries ground into flour. Read more.

Ingredients
2 Tablespoons unsalted butter or extra-virgin coconut oil
1 Onion, chopped
Scant 1 tablespoon red curry paste, or to taste
2 Pounds carrots, peeled and chopped - 1/2-inch chunks
1 14-ounce Can full-fat coconut milk
1 1/2 Teaspoons sea salt, or to taste
1 1/2 Cups / 360 ml of water, or to cover
1 Lemon or lime

To serve (topping ideas): micro greens / cilantro, chopped, toasted almonds , chile oil

Directions 
In a large soup pan over medium-high heat add the butter and onion. Stir until the onions are well-coated, and allow to saute until translucent, a few minutes. Stir in the curry paste, and then the carrots. 

Read more on Heidi Swanson’s 101 Cookbooks.

Ingredients
1 Cup pitted dates
1 16 oz Bag fresh cranberries (about 4 cups)
½ Cup orange juice

Directions
Place dates in a small bowl and cover with boiling water. Let sit 15 minutes to soften. Drain dates and place in a food processor. Add cranberries and orange juice, and process until evenly chopped. 

Chill until ready to serve. Keeps refrigerated up to three days.

This recipe is a great healthy addition for Thanksgiving.

Ingredients
2 Cups milk (i.e. soy, almond)
1 Cup water
1 Tablespoon hemp seeds, or any other nut or seed you have
1 Teaspoon raw virgin coconut oil (optional)
2 Clementines, peeled and pulled apart into sections
1 Pinch parsley leaves, washed
2 Cups greens (I used mixed greens), washed
1 Frozen banana
1/2 Cup frozen cranberries
1/2 Cup frozen raspberries

Directions
Combine all ingredients a high-power blender, in the order listed above. Add more water to taste if you prefer a thiner consistency. Serve immediately. Serves 2-3 people. 

Watermelon Cucumber Cooler

Nothing screams summer quite like a pretty pink watermelon cocktail.

Ingredients
1 Cup all-purpose flour
1/2 Cup whole wheat flour
1 Tsp baking powder
1/2 Tsp baking soda
1 Tsp cinnamon
1/2 Tsp nutmeg
1/2 Tsp ground cloves
1/2 Tsp salt
1/2 Cup applesauce
1/3 Cup vegetable oil
5 Tbsp butter, melted
1/4 Cup milk
1 Tsp vanilla
2 Eggs
1/2 Cup of sugar
1/2 Cup of brown sugar
2 1/2 Cups shredded, peeled parsnips (about 4 medium)

Directions
Preheat oven to 350 degrees. Put both flours, baking power, baking soda, spices, and salt in a medium bowl and whisk to combine. Mix applesauce, vegetable oil, butter, milk, and vanilla in a large measuring cup. In a mixing bowl, beat eggs and sugars on medium speed with a paddle for about 2 minutes, until very well blended. Pour in liquid ingredients and mix well again, about 30 seconds. Add dry ingredients in three additions, mixing gently after each. Fold in parsnips. 

Line a muffin tin with paper liners. Scoop in batter. Bake 24 minutes and check for doneness (a toothpick poked into the middle should come out clean). Let baked muffins rest for 5 minutes in the tin, on a baking rack. Remove muffins from tin and cool, or eat right away. 

Makes 12 muffins. 

Recipe from Always in Season: Twelve Months of Fresh Recipes from the Farmer's Markets of New England, written by Elise Richer and illustrated by Teresa Lagrange.

Ingredients
1 1/2 Cups steel cut oats
4 1/2 Cups water (depending on if you like thicker or thinner oatmeal)
1 Cup canned pumpkin puree (about half a can)
2 Teaspoons pure vanilla extract
2 Teaspoons pumpkin pie spice
1/4 Cup brown sugar

Directions
Add all ingredients to a slow cooker and cook on the low setting for two to four hours, stirring every 30 minutes. The oatmeal is done as soon as it reaches your desired consistency. Season to taste with salt and/or more brown sugar.