Week 3 Smoothie Recipes

DAY 15

DAY 15 - SMOOTHIE 1

Raspberry Tea

Green tea is full of antioxidants, making it a great liquid to add to your smoothies. Be sure to use home brewed, unsweetened tea here instead of bottled varieties; those tend to be high in sugar. If caffeine tends to make you jittery, white tea may be a better choice as it contains less caffeine compared to green tea. Or you can use water. Serves 1

Ingredients

• 1 cup/8oz brewed green tea chilled or water • 2 tbsp rolled oats • 3 tbsp ground wheat germ • 1 handful (1cup/1oz/30g) spinach • 1 tsp honey if needed • 1 banana • 1 cup/5oz frozen raspberries

Directions

1. Put the tea, oats and ground wheat germ in the blender and allow to sit for a few minutes.

2. Add the spinach, and honey and blend for 30 seconds.

3. Add the banana and raspberries and blend until smooth.

Did You Know?

Green tea is rich in bio flavonoids, compounds that offer protection against certain forms of cancer. These antioxidants also neutralize the damaging free radicals that cause heart and circulatory problems.

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DAY 15

DAY 15 - SMOOTHIE 2

Green Pineapple

After a long day at work, this smoothie is a breath of fresh air. The pineapple and blueberries blend wonderfully with the crisp cucumber which will give you an amazing feeling of freshness. The ginger accents the flavor nicely and you’ll barely notice the greens. Serves 1

Ingredients

• 1 cup/8oz coconut water • 1/2 cup cucumber, peeled • 1 cup/5oz frozen pineapple chunks • 1 cup/5oz frozen blueberries • 2 tbsp coconut flakes • 1 handful (1cup/1oz/30g) kale leaves • 1⁄4 tsp ground cinnamon • 1 inch fresh ginger grated

Directions

1. Add the coconut water, cucumber, pineapple and coconut flakes. Blend for 30 seconds.

2. Add in the greens and blueberries; blend for another 30 seconds.

3. Add the cinnamon and ginger; blend again until smooth and creamy.

Did You Know?

Pineapple is rich in bromelain, a naturally occurring enzyme that has been shown to provide relief against sinusitis, bronchitis infections and pain of arthritis. Pineapple also possesses wound healing effects and can help inhibit plaque build-up in the arteries.

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DAY 16

DAY 16 - SMOOTHIE 1

Perfectly Peachy

The banana combined with the avocado, strawberries and the oats makes a rich, creamy vitamin-packed smoothie that will keep you going all morning. If you’d like a cold smoothie, you could either add a few ice cubes after the 3rd step or for a nicer texture, use frozen peach and strawberries. Serves 1

Ingredients

• 1 cup/8oz brewed green tea chilled or water • 1⁄4 cup rolled oats • 2 tbsp ground wheat germ • 1⁄4 avocado • 1 peach • 1 handful (1cup/1oz/30g) bok choy leaves • 1 cup frozen strawberries

Directions

1. Add the green tea and oats to your blender and allow it to sit for a few minutes to soften the oats.

2. Add in the wheat germ, avocado and peach. Blend for 30 seconds.

3. Add the bok choy and strawberries; blend for 30 more seconds.

Did You Know?

Peaches are naturally high in water and fiber and assist the body in its daily detox processes. This juicy fruit has also been shown to reduce risks of cancers of the mouth, throat and larynx.

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DAY 16

DAY 16 - SMOOTHIE 2

Ginger Mango

One sip of this and you’ll be seduced by the delicious fusion of the coconut milk, mango and ginger. In this recipe, the ginger accents the tropical flavor of mango in a unique mystic way that will leave you refreshed and asking for more. Other than providing an amazing green hue, the kale will also boost the calcium content of your drink. Serves 1

Ingredients

• 1 cup/8oz coconut milk • 2 tbsp ground wheat germ • 1 handful (1cup/1oz/30g) kale leaves • 1 medium banana • 1 mango, chopped • 1 inch fresh ginger grated

Directions

1. Add all the ingredients except the greens and ginger. Blend for 30 seconds.

2. Add in the greens and ginger; blend until smooth.

Did You Know?

Ginger is well-known for its ability to alleviate stomach discomfort and cancer experts suggest that gingerol, the main active component in ginger, may inhibit the growth of colorectal cancer cells.

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DAY 17

DAY 17 - SMOOTHIE 1

California Green

This very green smoothie is delightfully sweet with a nice tangy aftertaste. The avocado, oats and banana give a rich, thick texture to this smoothie — it’s so creamy you’ll almost feel like you’re having dessert. Serves 1

Ingredients

• 1 cup/8oz coconut water • 2 tbsp rolled oats • 1⁄4 avocado • 1 medium banana • 1 kiwi • Juice of 1/2 lime • 1 handful (1cup/1oz/30g) bok choy leaves

Directions

1. Add the coconut water and oats to your blender and allow it to sit for a few minutes to soften the oats.

2. Add in the avocado, banana, kiwi and lime juice. Blend for 30 seconds.

3. Add the bok choy blend until smooth and creamy.

Did You Know?

Bok choy is rich in cancer- fighting nutrients that may not only help prevent certain cancers, but can possibly reverse and treat them. To make the most of this leafy green, avoid those with brown spots or wilted leaves and refrigerate as soon as you purchase them. Before using it, make sure to wash it thoroughly and remove any dirt between the stalks at the base.

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DAY 17

DAY 17 - SMOOTHIE 2

Chocolate Raspberry

With its abundance of antioxidants, vitamins, minerals and fiber, this is a chocolate treat you can drink guilt-free. The shredded coconut contains healthy oils that enhance the immune system, optimizes the way the body uses energy and promotes good digestion. Serves 1

Ingredients

• 1 cup/8oz coconut water • 1⁄4 cup rolled oats • 1 tbsp unsweetened cocoa powder • 2 tbsp shredded coconut • 1 medium banana • 1 cup frozen raspberries • 1 handful (1cup/1oz/30g) spinach • 1⁄2 tsp cinnamon

Directions

1. Add the coconut water, cocoa powder, and oats to your blender and allow it to sit for a few minutes to soften the oats. Blend for 30 seconds.

2. Add the shredded coconut, banana and raspberries and blend for 30 more seconds.

3. Add in the spinach and cinnamon; blend until smooth.

Did You Know?

Studies show that ketones, natural compounds in raspberries, prevent an increase in overall body fat and visceral fat (dangerous fat surrounding the organs) which has been linked to heart diseases and diabetes.

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DAY 18

DAY 18 - SMOOTHIE 1

Hulk

The combination of almond milk, avocado, banana and bok choy gives this smoothie a mouth- watering greenish hue and a rich, creamy texture that is wonderfully nutritious and refreshing. For an even more sensational taste, let ‘The Hulk’ sit in the fridge for 15 to 20 minutes before drinking — this will bring out the buttery avocado flavor. Serves 1

Ingredients

• 1 cup/8oz almond milk • 1⁄4 cup rolled oats • 1⁄4 avocado • 1 green apple • 1 medium banana • 1 handful (1cup/1oz/30g) bok choy leaves • Pinch nutmeg • 1/2 tsp cinnamon powder

Directions

1. Add the almond milk and oats to your blender and allow it to sit for a few minutes to so en the oats.

2. Add in the avocado, apple and banana; blend for 30 seconds.

3. Add the bok choy, nutmeg and cinnamon and blend for 30 more seconds.

Did You Know?

Apples are rich in quercetin, a flavonoid that has been found to reduce allergic reactions and inflammation and may even inhibit the growth of tumors. The fruit is also a great source of pectin, a soluble fiber that has lipid-lowering properties and is useful for relieving both constipation and diarrhea.

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DAY 18

DAY 18 - SMOOTHIE 2

Summertime

Nothing spells refreshment quite like this summertime smoothie. And with banana, strawberries, kale, coconut milk and peanut butter, this smoothie is a nutritional powerhouse all on its own. If you don’t feel like having an icy cold drink, you can freeze the watermelon chunks before hand to make watermelon ice cubes! Serves 1

Ingredients

• 1 cup/8oz coconut milk • 1⁄4 cup rolled oats • 1 tbsp unsweetened peanut butter • 1 cup/5oz papaya chunks (or 1 peach) • 1 cup/5oz watermelon chunks • 1 handful (1cup/1oz/30g) kale leaves

Directions

1. Add the coconut milk, peanut butter, ice cubes and oats to your blender and allow it to sit for a few minutes to soften the oats. Blend for 30 seconds.

2. Add in the papaya (or peach) and watermelon and blend for 30 seconds.

3. Add the kale; blend until smooth.

Did You Know?

Don’t let the name fool you: although watermelon is mostly water, this portable source of hydration is packed with vitamins A, B and C as well as potassium, a heart-healthy mineral. The reddish hue of this refreshing fruit is due to lycopene, a powerful antioxidant with strong cancer-protecting properties.

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DAY 19

DAY 19 - SMOOTHIE 1

Pumpkin Pie

Packed with vitamin A, potassium and fiber, this smoothie tastes like pumpkin pie in a glass but without tons of fat and calories. This thick and creamy drink makes a very filling meal and will satisfy your sweet tooth. Pumpkin seeds add a special twist to this smoothie and boost its natural anti-inflammatory properties. Serves 1

Ingredients

• 1 cup/8oz coconut milk • 1 tbsp rolled oats • 1⁄2 cup canned pumpkin puree • 1 tablespoon pumpkin seeds • 1 medium banana • 1 peach • 1 handful (1cup/1oz/30g) bok choy leaves • 1⁄2 teaspoon ground cinnamon • Pinch of Nutmeg

Directions

1. Add the coconut milk and oats to your blender and allow it to sit for a few minutes to soften the oats. Add in the pumpkin puree, pumpkin seeds and fruits. Blend for 20 seconds.

2. Add in the bok choy and blend for 30 seconds.

3. Add the spices and blend until smooth and creamy.

Did You Know?

Carotenoids, powerful antioxidants, are more bioavailable when pumpkin is cooked (as is the case for canned pumpkin). Thus, if you want to use fresh pumpkin, cook it first.

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DAY 19

DAY 19 - SMOOTHIE 2

Blissfully Blue

Blueberry and pumpkin may sound like an odd combination but they blend deliciously well. And their flavors are enhanced by the dates, cinnamon and cayenne pepper. Use frozen berries for a more refreshing drink. Serves 1

Ingredients

• 1 cup/8oz coconut milk • 1⁄4 cup rolled oats • 2 tbsp ground wheat germ • 1⁄2 cup canned pumpkin puree • 2 dates, pitted • 1 handful (1cup/1oz/30g) spinach • 1 cup/5oz frozen blueberries • 1/2 tsp ground cinnamon • 1⁄4 tsp cayenne pepper

Directions

1. Add the coconut milk, oats and wheat germ to your blender and allow it to sit for a few minutes to soften the oats.

2. Add the pumpkin puree, dates and spinach; blend for about 30 seconds.

3. Add the blueberries, cinnamon, and cayenne pepper; blend until smooth and creamy.

Did You Know?

Rich in antioxidants, spinach is an amazing source of vitamins A, B, C and K and the minerals iron, calcium, magnesium and zinc — the vitamin C in this leafy green optimizes the absorption of iron by the body. This green leafy veggie is also rich in lutein that protects the eyes from sun damage: studies show that people who regularly eat spinach have reduced risks of cataracts and age-related macular degeneration.

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DAY 20

DAY 20 - SMOOTHIE 1

Strawberry Almond

One taste of this and you’ll think you’re drinking a peanut butter and jelly in a glass. Cold and frosty, it’s full of fiber, antioxidants and flavor. If you have fresh, in season strawberries, feel free to use those instead of frozen; just add a 1/2 cup of ice at the end. Serves 1

Ingredients

• 1 cup/8oz coconut water • 1 tablespoon natural almond butter • 1 tsp honey if needed • 1 handful (1cup/1oz/30g) spinach • 1 medium banana • 1 cup frozen strawberries

Directions

1. Add the coconut water, almond butter, honey and spinach to your blender. Blend for about 30 seconds until smooth.

2. Add the banana and frozen strawberries and continue blending until smooth and creamy.

Did You Know?

Strawberries are great for brain power and memory. The vitamin-C and the phytochemicals in strawberries help neutralize the effects of free radicals in the brain and nervous system. Potassium, which is found in significant quantities in strawberries, also has been linked to improved cognitive function by increasing the blood flow to the brain.

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DAY 20

DAY 20 - SMOOTHIE 2

Mixed Berries

Frozen mixed berries are a great thing to keep on hand at all times, as they make great smoothies. Paired with high fiber oranges and kale, they make a delicious, filling drink that will keep you full for hours. Serves 1

Ingredients

• 1 cup/8oz almond milk • 2 tbsp ground flax seeds • 1 orange, peeled, pith removed • 1 handful (1cup/1oz/30g) kale leaves • 1 cup/5oz frozen mixed berries

Directions

1. Add the water, flax and orange to your blender. Blend until very smooth, with little pulp.

2. Add the kale and mixed berries and continue blending until smooth.

Did You Know?

Oranges are best-known for their vitamin C content — a powerful antioxidant that does not simply strengthen the immune system, but also helps the body absorb iron; assists in wound healing and is important for heart health. Along with vitamin C, oranges also provide a significant amount of potassium, calcium and magnesium — these three minerals are crucial for regulating blood pressure.

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