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Twenty-Seven Smoothies - Week Four

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.

Week Four Shopping List:

Fresh Ingredients:

  • Kale - 1 bunch
  • Spinach - 1kg (2 pounds)
  • Zucchini - 1
  • Bananas - 10
  • Papaya - 1/2
  • Frozen blueberries - 2 cups
  • Cashews - ⅔ cup
  • Rolled oats - 1 1/2 cups
  • LSA - ⅔ cup
  • Pumpkin seeds - 1 cup
  • Cold coffee - 2 cups
  • Coconut water - 1 1/2 litres
  • Rice milk - 1/2 litre

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

  • Cocoa powder
  • Cinnamon 
  • Greek or coconut yoghurt
  • Blackstrap molasses
  • Raw honey or maple syrup
  • Pitted dates
  • Sea salt
  • Vanilla paste / extract

 

Day 22 - Sunday - Salted Caramel

Sunday calls for a treat. You're deep into the weekend and deserve a little gift. 

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
  • Spinach - 2 handfuls
  • Pitted dates - 3
  • Rolled oats - 2/3 cup
  • Sea salt - small pinch
  • Vanilla - 1 teaspoon
  • Ice - handful
  • Coconut water - 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 23 - Monday - Call Me Big Papaya

A Notorious B.I.G tribute with a rare tropical fruit.

If you can't get your hands on a skin enhancer papaya then swap it for mango or pineapple.

Similarly, you can use Greek or coconut yoghurt, whichever you prefer.

Ingredients

  • Frozen banana - 1
  • Papaya - 1 cup
  • Spinach - 2 handfuls
  • Greek or coconut yoghurt - 3 tablespoons
  • Cinnamon - 1 teaspoon
  • Raw honey or maple syrup - 1 tablespoon
  • Ice - 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 - Chocolate Cake Batter

Back on the cake batter. Creamy chocolate that's good for you.

Ingredients

  • Frozen bananas - 2
  • Zucchini - 1
  • Cashews - ⅔ cup
  • Cocoa powder - 2 tablespoons
  • Pitted dates - 3
  • Ice - handful
  • Water - 2 cups

Method

  • Dice the zucchini four or five times to make it easy on the blender, and remove the nobby piece at one end
  • 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 25 - Wednesday - 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
  • Kale - 2 handfuls
  • LSA - ⅔ cup
  • Cocoa - 2 tablespoons
  • Raw honey or maple syrup - 1 tablespoon
  • Ice - 1 handful
  • Coconut water - 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 26 - Thursday - Workout Coffee

The gym smoothie that also gets you through a work day. Sustained energy. 

Ingredients

  • Frozen banana - 2
  • Kale - 2 handfuls
  • Rolled oats - ⅔ cup
  • Raw honey - 1 tablespoon
  • Ice - handful
  • Cold coffee - 2 cups (eg cold brew, filtered coffee or 3 shots of espresso plus water)

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 - 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 powder - 2 tablespoons
  • Blackstrap molasses (or honey / maple) - 1 tablespoon
  • Ice - handful
  • Coconut Water - 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

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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