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27 Smoothies - Your Week 4 Gameplan

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:

  • Spinach - 200g
  • Silverbeet (or swiss chard) - 1/2 bunch
  • Bananas - 9
  • Pineapple - 1/2
  • Watermelon - 3 cups
  • Mint - 1 bunch
  • Lime - 1
  • Greek or coconut yoghurt - 1 cup
  • Rice milk - 1 Litre
  • Almond milk - 1 Litre
  • Coconut water - 1 Litre

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

  • Turmeric
  • Vanilla
  • Cinnamon 
  • Almond butter
  • Hemp seeds - 400g
  • Pitted dates
  • Raw honey / maple syrup - 1 tablespoon
  • Rolled oats - 1 1/2 cups
  • Sea salt

Day 22 - Sunday - 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 - Monday - 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 - Tuesday - 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 - Wednesday - Nuts About Butter

Hopefully you've still got some almond butter lying around the house. I love the stuff so had to include this day one recipe again. So good.

Ingredients

  • Frozen bananas - 2 
  • Spinach - 2 handfuls
  • Rolled oats - 1/2 cup
  • Almond butter - 2 tablespoons
  • Cinnamon - 1 teaspoon
  • Pitted dates - 3
  • Ice - handful
  • Almond milk - 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 26 - Thursday - 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 - Friday - Bananaman

    Another repeat recipe. This time with rolled oats instead of LSA.

    Great combo to finish up on.

    Ingredients

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

         

        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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