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27 Smoothies - January 2018 - Week 4

Massive congrats to everyone that has enjoyed 21 straight smoothies. We're officially on the home straight and there's a few new combos to try.

One ingredient that will probably stand out is hemp seeds. Hemp seeds are an unbelievable source of essential fatty acids (omega-3 and 6), promoting weight loss, lowering cholesterol and providing energy. They'll also thicken up your smoothie like chia seeds would, only with twice the protein and all nine essential amino acids.

Week Four Shopping List:

Fresh Ingredients:

  • Silverbeet (swiss chard) - 1 bunch
  • Spinach - 750g
  • Mint - 1 bunch
  • Bananas - 5
  • Pineapple - 1
  • Watermelon
  • Lime - 1
  • Frozen blueberries - 2 cups
  • Greek or coconut yoghurt - 1 cup
  • Coconut water - 1 1/2 Litres
  • Rice milk - 1L

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

  • Pitted dates
  • Vanilla paste or powder
  • Cinnamon powder
  • Cocoa or cacao powder
  • Turmeric powder
  • Raw honey or maple syrup
  • Pumpkin seeds - 2 cups
  • Hemp seeds - 500g
  • Blackstrap molasses (optional - can use honey or maple instead) 

Day 22 - Monday - Salted Caramel

The Salted Caramel smoothie. It's up to you how 'caramel' you want it. Three pitted dates and coconut water should do for most of us, but if you've hit the gym hard and you're teeth are particularly sweet, then throw in an extra date or two.

Ingredients

  • Frozen banana - 2
  • Silverbeet (swiss chard) - 2 handfuls
  • Pitted dates - 3
  • Hemp seeds - 1/2 cup
  • Sea salt - small pinch
  • Vanilla - 1 teaspoon
  • Ice - handful
  • Coconut water - 1 1/2 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 

Day 23 - Tuesday - Watermelon Cream

Mint and watermelon. Not quite chocolate and peanut butter but close..

Ingredients

  • Watermelon - 3 cups
  • Spinach - 2 handfuls
  • Mint - 1/2 bunch
  • Greek or coconut yoghurt - 1/2 cup
  • Hemp seeds - 1/2 cup
  • Raw honey or maple syrup - 1 tablespoon
  • Ice - big handful
  • Rice milk - 2 cups

Method

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

Day 24 - Wednesday - Mint Mojito

Based off the Cuban rum cocktail but this is arguably better. Creamy, tropical and good for you. It requires a little extra effort than some of our others, but it's worth it.

Ingredients

  • Frozen bananas - 1
  • Pineapple - 2 cups
  • Silverbeet (swiss chard) - 2 handfuls
  • Mint - 1/2 bunch
  • Hemp seeds - 1/2 cup
  • Lime - 1/2 (just the juice)
  • Raw honey or maple syrup - 1 tablespoon
  • Ice - handful
  • Coconut water - 1 1/2 cups
  • Water - 1 cup

Method

  • Cut your lime in half and squeeze the juice into your blender jug
  • And the remaining ingredients and 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 25 - Thursday - Braveheart

Like certain food are terrible for your heart (burgers, fries, coke), others are brilliant at helping blood flow and reducing pressure.

I'm not sure Mel Gibson is the poster boy for a stress free healthy heart but we're sticking with the title..

Ingredients

  • Frozen blueberries - 2 cups
  • Silverbeet (swiss chard) - 2 handfuls
  • Pumpkin seeds - 2/3 cup
  • Cocoa - 2 tablespoons
  • Raw honey or maple syrup - 1 tablespoon
  • Ice - 1 handful
  • Coconut water - 1 1/2 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

Day 26 - Friday - Turmeric Tonic 

We keep talking about the anti-inflammatory properties of pineapple and turmeric because you really can't get enough. When pineapple is in season, go hard. 

  • Frozen banana - 1
  • Pineapple - 2 cups
  • Spinach - 2 handfuls
  • Turmeric - 1 teaspoon
  • Cinnamon - 1 teaspoon
  • Greek or coconut yoghurt - 1/2 cup
  • Raw honey or maple syrup - 1 tablespoon
  • Ice - handful
  • Rice milk - 1 1/2 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

Day 27 - Saturday - Ironman

You'll often here that you need animal protein for iron. Chicken liver, big cuts of beef etc. They are hard to beat, however, some plants are off the charts. 

Blackstrap molasses is off the charts for iron. A real superfood. However, it's got an intimidating flavour too. I recommend giving it a crack and enjoying the health benefits but if it's too much, then just swap for raw honey or maple.

The other plants in this recipe are also really dense in iron.

Ingredients

  • Frozen banana - 2
  • Spinach - 2 handfuls
  • Pumpkin seeds - 1 cup
  • Cocoa - 2 tablespoons
  • Blackstrap molasses (or honey / maple) - 1 tablespoon
  • Ice - handful
  • Coconut Water - 1 1/2 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

 

Awesome. You got through it. Thanks so much for committing 27 days to getting healthy. Hope you enjoyed the recipes.

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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