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27 Smoothies - January 2018 - Week 2

Huge congratulations to those that have maintained the habit from Jan 1. And welcome to those newbies who joined us after kick off.

Week 2 introduces you to some new smoothie-friendly ingredients. We've got zucchini, cashews and mango making an appearance. Plus we've got a COFFEE SMOOTHIE. Most of you are going to be in heaven. And those that don't drink the delicious black stuff will be able to make a simple substitution.

Ok, let's get it moving.

Week 2 Shopping List:

Fresh Ingredients:

  • Spinach - 1kg (2 pounds)
  • Kale - ½ bunch
  • Zucchini - 1
  • Ginger - 1 small piece (or powder)
  • Mango - 1
  • Pineapple - 1/2 a small pineapple
  • Ripe bananas - 8
  • Frozen blueberries - 2 cups (1 pound)
  • Almond milk - 1L
  • Coconut water - 1L
  • Cold coffee - 2 cups

Pantry Ingredients (you might have some of these already):

  • Coconut milk can - 1
  • Cashews - 2/3 cup
  • Walnuts - 2/3 cup
  • Pumpkin seeds - 2/3 cup
  • Rolled oats - 2/3 cup
  • Linseed, sunflower seed and almond meal (LSA) - ½ cup
  • Cinnamon
  • Turmeric
  • Cocoa
  • Pitted dates
  • Peanut butter (or almond butter)
  • Sea salt
  • Raw honey or maple syrup
  • Optional - vanilla paste

As with last week, if you want to make any ingredient switches then go for it. The Facebook group is a good place to swap ideas and I'm in there every day too.

Without further ado, here's our recipes.

Smoothie Challenge - Week 2

Day 8 - Monday - Anti Inflammatory Smoothie

A poor diet causes all kinds of internal inflammation and there's plenty of evidence that it either creates, or advances, disease.

Then there are anti-inflammatory foods which do the exact opposite. They calm inflammation, relieve stress and prevent disease. 

Ingredients

  • Frozen pineapple - 1 cup
  • Frozen banana - 1
  • Spinach - 2 handfuls
  • Walnuts - ⅔ cup
  • Turmeric powder - 1-2 teaspoons
  • Raw honey or maple syrup - 1 tablespoon
  • Ice - handful
  • Coconut water - 1 ½ cups
  • Water - 1 cup

Method

  • Blend until creamy
  • If it's too thick, add a splash of water
  • If it's too thin, add some more fruit and ice

Day 9 - Tuesday - Coffee Me

A smoothie with coffee! And peanut butter. And chocolate. Now that's how you bring a smile to your own face.

This recipe might taste too good to be true but it's actually healthy. Spinach is an elite multivitamin, banana is fibre and vitamin C, honey kills viruses and black coffee helps you live longer

For those who don't get down with coffee, just swap it for almond milk.

Ingredients

  • Frozen bananas - 2
  • Spinach - 2 handfuls
  • Peanut butter - 2 tablespoons
  • Cocoa powder - 2 tablespoons
  • Raw honey / maple syrup - 1 tablespoon
  • Ice - handful
  • Cold coffee - 2 cups (eg cold brew, filtered coffee or 2 shots of espresso plus water)

Method

  • I have a cheapo espresso machine - so I make two shots and top it up with cold water
  • Another option is adding a splash of boiling water to instant coffee, then topping up with cold
  • Add the remaining ingredients to a blender and process until creamy
  • If it's too thick, add a splash of water
  • If it's too thin, add some more fruit or ice

Day 10 - Wednesday - Purple Rain

Our Prince tribute is simple, creamy and full of antioxidants. Definitely add some delicious vanilla if you have some in the house. Or consider a little extra honey if it's still too tart. Kale is tough stuff! That's why it's so dang good for you.

Ingredients

  • Kale - 2 handfuls 
  • Frozen blueberries - 2 cups
  • Cashews - 2/3 cup
  • Raw honey or maple syrup - 1 tablespoon
  • Ice - handful
  • Almond milk - 1 ½ cups
  • Water - 1 cup
  • Optional - Vanilla bean paste - 1 teaspoon

Method

  • Blend until creamy
  • If it's too thick, add a splash of water
  • If it's too thin, add some more fruit or cashews

Day 11 - Thursday - Gingerbread

I love ginger in everything. It's amazing for settling your stomach and the flavour has personality. Pair it up with some sweet whole-foods and you get gingerbread.

Ingredients

  • Frozen bananas - 2
  • Spinach - 2 handfuls
  • LSA - 1/2 cup
  • Ginger - 1 inch piece, peeled (or 1 small teaspoon powder)
  • Cinnamon - 1 teaspoon
  • Sea salt - 1 pinch
  • Ice - handful
  • Pitted dates - 3
  • Coconut water - 1 1/2 cups
  • Water - 1 cup

Method

  • Peel your nub of fresh ginger
  • Blend all the ingredients until creamy
  • If it's too thick, add a splash of water
  • If it's too thin, add some more fruit and ice

    Day 12 - Friday - Mjango Unchained

    Django Unchained. Great movie.

    Mjango Unchained. Great smoothie.

    Tropical mango should make this smoothie a vibrant orange.

    If mango isn't available where you are, try pineapple or papaya or pear.

    Ingredients

    • Mango - 1 (the riper the better, ideally frozen)
    • Zucchini - 1
    • Rolled oats - 2/3 cup
    • Turmeric - 1 teaspoon
    • Pitted dates - 3
    • Ice - big handful
    • Coconut milk (can) - 1/2 cup
    • Water - 1 1/2 cups

    Method

    • Peel mango and add as much of the flesh as possible to your blender
    • Rinse the zucchini and add that in too
    • Blend all ingredients until creamy
    • If it's too thick, add a splash of water
    • If it's too thin, add some more fruit or ice

    Day 13 - Saturday - Peanut Biceps

    Another one of my favourites. You'll be full all morning. The biceps is a serious serving of plant protein.

    Ingredients

    • Frozen bananas - 2
    • Spinach - 2 handfuls
    • Pumpkin seeds - 2/3 cup
    • Peanut butter - 2 tablespoons
    • Pitted dates - 3
    • Ice - handful
    • Almond milk - 1 1/2 cups
    • Water - 1 cup

    Method

    • Blend all the ingredients until creamy
    • If it's too thick, add a splash of water
    • If it's too thin, add some more fruit and ice

    Day 14 - Sunday- Fibre Flush

    Not the most charming name of our bunch but this smoothie is a serious hit of fibre.

    Ingredients

    • Frozen bananas - 2
    • Spinach - 2 handfuls
    • LSA - 1/2 cup
    • Pitted dates - 3
    • Cinnamon - 1 teaspoon
    • Ice - handful
    • Almond Milk - 2 ½ cups

    Method

    • Blend all the ingredients until creamy
    • If it's too thick, add a splash of water
    • If it's too thin, add some more fruit and ice

     

    Let me know which of these smoothies are your favourites and stay tuned for week three.

    About James

    I co-founded Green Press in 2013. I grew up in Alice Springs, the Australian outback, with absolutely no understanding of what healthy food is. Mum...




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