Week 2 Smoothie Recipes

DAY 8

DAY 8 - SMOOTHIE 2

Green Apple

Loaded with fresh fruit, the bright green color of this smoothie lets you know you are drinking something good for you. Oats add a little bit of fiber and substance, making it filling enough for a quick meal. If your blender can handle it, leave the skins on the apples to gain even more nutritional benefits. Serves 1

Ingredients

• 1 cup/8oz almond milk • 3 tbsp rolled oats • 1 handful (1cup/1oz/30g) spinach • 1 medium banana • 1 green apple • 1⁄2 cup frozen peaches • 1 tbsp almond butter

Directions

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

2. Add the spinach and blend for about 30 seconds.

3. Add the banana, almond butter, and apple and blend for 30 seconds more.

4. Add the frozen peaches and blend until smooth and creamy.

Did You Know?

Oats are famous for providing soluble fiber, particularly beta-glucans, a type of viscous fiber shown to help reduce risks of heart attacks by lowering cholesterol levels. Betaglucans can also help fight infections and maintain normal blood glucose levels.

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DAY 8

DAY 8 - SMOOTHIE 2

Strawberry Date

Dates are a super sweet and high in fiber and antioxidants. They blend perfectly with strawberries and bananas. Flax adds more fiber, making this a super filling treat any time of the day. Serves 1

Ingredients

• 1 cup/8oz coconut milk • 2 tablespoons ground flax seeds • 1 date, pit removed • 1 handful (1cup/1oz/30g) green chard leaves • 1 banana • 1 cup frozen strawberries

Directions

1. Add the coconut milk, flax seed and date to your blender. Blend until smooth.

2. Add the greens, banana and strawberries and continue blending until smooth.

Did You Know?

Strawberries are rich in antioxidants, one of which has been shown to block the activity of the enzyme responsible of converting starches into simple sugars. What this means is that, after a meal, strawberries help slow increases in blood glucose levels, resulting in steady insulin release — insulin spikes have been linked to increased body fat.

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DAY 9

DAY 9 - SMOOTHIE 1

Morning Sunshine

Loaded with vitamin C, potassium, fiber and various antioxidants, this smoothie packs a punch when it comes to nutrients and flavor. The rolled oats give a nice texture to this smoothie which promises to leave you satisfied and ready to tackle the day ahead of you with a whole lot of energy. Serves 1

Ingredients

• 1 cup/8oz almond milk • 1⁄4 cup rolled oats • 1 handful (1cup/1oz/30g) spinach • 1 medium banana • 1 cup/5oz frozen pineapple chunks • 1 ripe kiwi

Directions

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

2. Add the spinach and blend for about 30 seconds.

3. Add the banana and pineapple and blend for 30 more seconds.

4. Add the kiwi and blend until smooth and creamy.

Did You Know?

The kiwi has almost as much potassium as a banana and even more Vitamin C than an orange. The fruit may also be a natural blood thinner: research suggests that consuming two to three kiwis a day has a similar effect as aspirin therapy used to diminish risks of blood clots and to lower cholesterol and triglycerides levels.

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DAY 9

DAY 9 - SMOOTHIE 2

Berry Vanilla

The thought of adding sweet potato to a smoothie may sound bizarre but, have no fear, with the vanilla extract and naturally sweet dates, this smoothie tastes just like dessert. Plus it’s satisfying and will keep you energized. The sweet potato gives a very nice creamy texture and adds to the antioxidant content of this drink. Serves 1

Ingredients

• 1 cup/8oz coconut water • 1⁄2 cup sweet potato puree • 2 tablespoons pumpkin seeds • 1 handful (1cup/1oz/30g) baby arugula • 1 cup/5oz frozen blackberries • 2 dates, pitted • 1 tsp vanilla extract

Directions

1. Add the coconut water, pumpkin seeds, and sweet potato and blend for 30 seconds.

2. Add the blackberries, dates and arugula; blend for 30 more seconds.

3. Add in the vanilla extract and blend for 10 seconds to combine well.

Did You Know?

Sweet potatoes are considered superfoods. Rich in protein, soluble and insoluble fibers; this starchy carbohydrate will not only help keep you satisfied and energized, but thanks to its high vitamin and antioxidant content, it can also reduce your risks of cancers. Studies suggest that a serving a day keeps lung cancer at bay.

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DAY 10

DAY 10 - SMOOTHIE 1

Kiwi Chiller

This bright green drink is sweet thanks to the addition of kiwi and frozen grapes. Arugula is a slightly peppery green and, is super healthy and has been known to fight off cancers and other diseases. Highly refreshing, this makes a delicious summertime smoothie. Serves 1

Ingredients

• 1 cup/8oz coconut water • 1 tbsp ground flax seed • 1 handful (1cup/1oz/30g) baby arugula • 1⁄4 avocado • 1 kiwi, peeled • 1 cup frozen green grapes

Directions

1. Add the coconut water, flax and arugula to your blender. Blend until smooth.

2. Add the avocado, kiwi and frozen grapes and continue blending until smooth.

Did You Know?

Arugula is among the top 10 most nutrient-dense foods -- it’s almost 30 percent more nutrient-dense than cabbage and nearly 50 percent more nutrient-dense than cauliflower. This means that adding arugula to your diet helps you control calories without sacrificing nutrition.

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DAY 10

DAY 10 - SMOOTHIE 2

Blackberry Delight

The darker the food, the more antioxidants it contains, which makes blackberries king in that department. Frozen berries are picked at their peak, which means they are much more flavorful than fresh berries that are out of season. Green chard adds plenty of bulk, making this a filling and delicious smoothie no matter what time of day. Serves 1

Ingredients

• 1 cup/8oz coconut water • 1⁄4 avocado • 2 tbsp ground wheat germ • 1 medium banana • 1 cup/5oz frozen blackberries • 1 handful (1cup/1oz/30g) green chard leaves

Directions

1. Add the coconut water, ground wheat germ, and banana to your blender. Blend until smooth.

2. Add the chard and blackberries; blend until super smooth.

Did You Know?

Blackberries are a terrific source of antioxidants and fiber, a key factor in weight control. Research suggests that we eliminate about 7 calories for every gram of fiber we consume. In a study, for each extra gram of fiber consumed, participants lost an additional quarter pound.

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DAY 11

DAY 11 - SMOOTHIE 1

Spicy Fruit

The almost peppery taste of arugula is masked by the creamy tastes of the banana and avocado as well as the sweet flavor of the melon. If you want, you can also use 1⁄2 a cup of arugula and 1⁄2 a cup of baby spinach if you’ve never had arugula before. The cinnamon and ginger give an extra kick to this smoothie that will keep you full all morning. To make your smoothie extra frothy, dice your melon the night before and freeze it. Serves 1

Ingredients

• 1 cup/8oz almond milk • 1⁄4 cup rolled oats • 1⁄4 avocado • 1 medium banana • 1 cup/5oz cantaloupe chunks • 1 handful (1cup/1oz/30g) baby arugula • 1⁄4 tsp ground cinnamon • 1 inch fresh ginger grated

Directions

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

2. Add in the avocado, banana and melon, blend for 10 seconds.

3. Add the arugula and spices; blend again until smooth and creamy.

Did You Know?

When it comes to beta carotene, cantaloupe knocks other yellow-orange fruits out of the park. According to the United States Department of Agriculture (USDA), cantaloupe has more beta carotene than apricots, grapefruit, oranges, peaches, tangerines, nectarines, and mangoes.

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DAY 11

DAY 11 - SMOOTHIE 2

Orange Dates

This citrusy creamy smoothie will help keep you energized with its Vitamin C, magnesium and potassium content. And since it’s loaded with fiber, it will help keep you full and sharp by maintaining your blood glucose levels steady. Serves 1

Ingredients

• 1 cup/8oz coconut water • 1⁄4 cup rolled oats • 1 tbsp ground wheat germ • 1 orange, peeled and pith removed • 1 handful (1cup/1oz/30g) green chard leaves • 2 dates, pitted • 1⁄4 avocado • 1 inch fresh ginger grated

Directions

1. Add the coconut water, oats, and ground wheat germ in your blender; allow to sit for a few minutes to soften the oats.

2. Blend until very smooth, with little pulp.

3. Add the chard, dates and avocado; blend again until smooth.

Did You Know?

Dates are excellent sources of 10 minerals including calcium, iron, magnesium, potassium, and selenium as well as 23 types of amino acids — a rare occurrence among fruits. Dates are natural laxatives and can help alleviate constipation issues.

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DAY 12

DAY 12 - SMOOTHIE 1

Chocolate Coconut

This creamy chocolate smoothie tastes more like a milkshake than a healthy drink, but it is packed with good for you foods like cocoa powder, coconut milk and avocado. This filling smoothie makes a great quick breakfast when you know you’ve got a long day

Ingredients

• 1 cup/8oz coconut milk • 2 tbsp cocoa powder • 1 tbsp unsweetened coconut • 1 tsp honey if needed • 1 handful (1cup/1oz/30g) spinach • 1 medium banana • 1⁄4 cup rolled oats • 1/2 tsp ground cinnamon

Directions

1. Add the oats to the coconut milk and allow to soften for a few minutes.

2. Add all of the ingredients adn blend until smooth.

Did You Know?

Cocoa beans are rich in flavonoids, antioxidant and anti-inflammatory compounds that have been shown to reduce insulin resistance and may help keep blood pressure and blood lipids within healthy ranges.

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DAY 12

DAY 12 - SMOOTHIE 2

Apple Arugula

If you’re looking for an energy boost to begin a long day, this smoothie fits the bill. Tart apples and sweet grapes compliment the bite of the arugula. Buy baby arugula for best flavor; the older, larger leaves may have a taste that may be too overpowering for this drink. Serves 1

Ingredients

• 1 cup/8oz coconut water • 2 tbsp ground flax seeds • 1 handful (1cup/1oz/30g) baby arugula • 1 medium banana • 1 green apple, cored and chopped • 1 cup frozen green grapes • 1/2 tsp cinnamon

Directions

1. Add the coconut water, flax, cinnamon and arugula to the blender and blend for 30 seconds.

2. Next, add the banana and chopped apple. Blend another 30 seconds.

3. Add the frozen grapes; blend until smooth.

Did You Know?

Bananas are so sweet that they’ve gotten an unjustified reputation among the lowcarb crowd. But they are an amazing source of potassium, a mineral we hardly get enough of. Potassium is essential for regulating blood pressure and plays a role in preventing heart disease, stroke and muscle cramps.

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DAY 13

DAY 13 - SMOOTHIE 1

Super Green

The ginger, almond milk, spinach, banana and kiwi combine deliciously well to give you a soothing drink. That’s not all; avocado creates a smooth, creamy texture accentuated by the ginger which also slightly enhances your metabolism. When refrigerating a portion of a cut avocado, sprinkle the cut surface with some lemon juice and wrap the fruit with cling wrap — this will help prevent it from turning brown. Serves 1

Ingredients

• 1 cup/8oz unsweetened almond milk • 1 tbsp ground flax seeds • 1⁄4 avocado • 1 handful (1cup/1oz/30g) spinach • 1 banana chopped and frozen • 1 kiwi • 1 inch fresh ginger grated

Directions

1. Add the almond milk, flax seeds and avocado to your blender. Blend for 10 seconds.

2. Add the spinach, banana and kiwi, and ginger and blend until smooth.

Did You Know?

Avocados may get a bad rap because of their high fat content, but the fats in this fruits (yup, its a fruit!) are actually heart healthy monounsaturated fats. And they also come with a nice dose of L-carnitine, an amino acid that helps the body metabolize fat and promotes fat loss.

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DAY 13

DAY 13 - SMOOTHIE 2

Aloha

Although this green smoothie feels like drinking in some tropical sunshine, it’s more than just a treat. Rich in antioxidants and papain — an enzyme found in papaya — this smoothie assists nutrient absorption and promotes cell repair. Serves 1

Ingredients

• 1 cup/8oz coconut water • 1/2 cup frozen pineapple chunks • 1 cup papaya, diced (or 1 peach) • 1 mango, peeled and diced • 2 tablespoons ground flax seed • 1 handful (1cup/1oz/30g) green chard leaves

Directions

1. Add all the ingredients except the chard in your blender. Blend for 30 seconds,

2. Add the greens and blend again until smooth and creamy. Serve immediately.

Did You Know?

Flax seeds are high in gut-healthy fiber and alpha-linolenic acid (ALA), an omega-3 fatty acid which is essential for those who do not eat fish. Omega-3 fatty acids are used by the body to produce anti-inflammatory prostaglandins than can help alleviate inflammatory processes in asthma, osteoarthritis, rheumatoid arthritis, migraine headaches and osteoporosis.

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