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Twenty-Seven Smoothies - Week One

Thanks so much for signing up for the 27 Smoothie Challenge. Hope you're blender is ready for a workout. 

We're going to win everyday by smashing 2-3 servings of fruit and 3-4 servings of veggies. Given less than 4% of Australians eat enough veggies and only 3% of Americans get enough fibre (we have the same diet), this cleanse is going to put you in rare company. Seriously. 

If you smash fruit and veg every organ in your body is nourished with vitamins and minerals. You'll have more energy, you'll sleep deeper and you'll look younger. Those benefits are anecdotal, obviously, but you'll find them to be gospel soon enough.

Two For The Price Of One

Each smoothie recipe makes two servings. I have one for breakfast and the other for morning munchies or even lunch. By having a double hit you save time, dollars and eat healthier than you otherwise would. That's called a 'tick in every box'.

You could also share your double smoothie with a loved one. Or sign them up and they can make their own double.

Lastly, we're going to eat more bananas than our primate cousins. Not quite as many as this fruit-bat, but a lot. Bananas are not sugar and they're not nasty carbs. They're actually a deliciously creamy fruit that makes perfect smoothies, whilst nourishing your body with vitamin C and fibre. There's absolutely NO evidence that bananas spike your blood sugar or make you fat. In fact, your body is biologically designed to thrive off them.

You're also going to smash a tonne of spinach. But I don't need to spend any time convincing you how healthy that is. Popeye did the job years ago. The reason I love spinach is that it's nutritiously exceptional but it has little flavour. You're not going to taste it at all in any of our smoothies.

Ok, without further rambling, let's get started.

Here's What You'll Need:

Equipment:

  • Any blender (I use the Nutribullet Rx)
  • Ice tray
  • Freezer friendly containers for your bananas
  • Mason jars or smoothie cups with a lid (so you can take a smoothie to work)

Week 1 Shopping List:

Fresh Ingredients:

  • Spinach - 1kg (2 pounds)
  • Kale - 1 bunch
  • Mint leaves - 1 bunch
  • Bananas - 9
  • Pineapple - 1 full size with skin on (or 1 bag frozen)
  • Ginger - 1 inch piece or ginger powder
  • Pitted dates - 1 bag (10 or more medium dates - you don't need medjool) 
  • Frozen blueberries - 500g or more
  • Almond milk - 2L (64 ounces)
  • Coconut water - 2L (64 ounces)
  • Coconut milk (can) - 1

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

  • Walnuts - 2 cups
  • Pumpkin seeds - ½ cup
  • LSA Meal - 2 cups or more (they sell this at most supermarkets)
  • Rolled oats - ½ cup
  • Peanut butter
  • Raw honey or maple syrup
  • Coconut oil
  • Cocoa powder (or Cacao)
  • Cinnamon
  • Turmeric powder or fresh turmeric

If you have any allergies or strong dislikes then do your own switcheroos. eg. almond butter instead of peanut, rice milk instead of almond milk, raw almonds instead of rolled oats.

Now onto the recipes. I'm going to lay them all on this page for you to refer back to but we'll also send daily email reminders that contain each recipe.

Challenge - Week 1

Day 1 - Sunday - Danny Green

Let's get at that mint while it's fresh. Use half the bunch, saving the rest for day three.

Ingredients

  • Frozen bananas - 2
  • Spinach - 2 handfuls
  • Mint leaves - 1 handful (1/2 bunch)
  • Pumpkin seeds - ½ cup
  • Pitted dates - 3
  • Ice - handful
  • Almond Milk - 2 ½ cups

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 2 - Monday - Peanut Butter & Jelly

Peanut butter on a cleanse?

Yep.

It's full of vitamins and minerals, including vitamin E which hydrates your skin. Peanut butter also contains a lot of fibre and protein so it will fill you up. 

Ingredients

  • Frozen blueberries - 1 cup
  • Frozen banana - 1
  • Kale - 1 handful
  • Peanut butter - 2 tablespoons
  • Pitted dates - 2
  • Ice - handful
  • Coconut water - 2 ½ cups

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 3 - Tuesday - Peppermint Cornetto

LSA is an incredible product. It's so cheap and yet you get access to the superfood properties of flax seed, almonds and sunflower seeds. It's like a healthy protein powder that keeps you regularly and also feeds your brain.

Cocoa is another underated superfood. It's one of the best sources of magnesium, iron and zinc. And it's chocolate!

Ingredients

  • Frozen bananas - 2
  • Spinach - 2 handfuls
  • Cocoa powder - 2 tablespoons
  • Mint leaves - 1 handful (1/2 bunch)
  • LSA meal - ⅔ cup
  • Pitted dates - 3
  • Ice - handful
  • Almond milk - 2 ½ cups

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 4 - Wednesday - Bananaman

Apologies for the sexist naming but it was a hell of a tv show back in the day :).

Ingredients

  • Frozen bananas - 2 ½ 
  • Spinach - 2 handfuls
  • Rolled oats - ½ cup
  • Cinnamon - 1 teaspoon
  • Raw honey / maple syrup - 1 tablespoon
  • Ice - handful
  • Almond milk - ½ cups

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 5 - Thursday - Pina Kale-ada

Not exactly a tropical holiday but the coconut and pineapple combo is a winner. If you have some shredded coconut in the house, add in 1/2 cup.

Ingredients

  • Frozen pineapple - 2 cups
  • Kale - 1 handful
  • Spinach - 1 handful
  • LSA meal - ½ cup
  • Pitted dates - 2
  • Ice - handful
  • Coconut milk (can) -½ cup
  • Water - 1 1/2 cups

Method

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

Day 6 - Friday - Switch On Smoothie

Blueberries, walnuts, kale and coconut are all renowned brain foods. They'll give you focus, help your memory and prevent degenerative diseases.

Ingredients

  • Frozen blueberries - 1 cup
  • Frozen banana - 1
  • Kale - 2 handfuls
  • Walnuts - ⅔ cup
  • Coconut oil - 1 heaped teaspoon
  • Raw honey/maple syrup - 1 tablespoon
  • Ice - handful
  • Coconut water - 2 ½ cups

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 7 - Saturday - 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 - 2 cups
  • Spinach - 2 handfuls
  • Walnuts - ⅔ cup
  • Ginger - 1 inch piece, peeled (or 2/3 teaspoon powdered ginger)
  • Turmeric powder - 2 teaspoons
  • Raw honey or maple syrup - 1 tablespoon
  • Ice - handful
  • Coconut water - 2 ½ cups

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

 

Boom. So that's week one.

The shopping list and recipes for week 2 will be out on Thursday at 6pm (Australian EST).

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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