The 30-Day Green Smoothie Challenge — Day 6 – 10 Smoothies

30-Day-Challenge-HeaderThis challenge is easy and a great way to get in your fruits and vegetables.  

Day 6: Healthy Orange Julius 
1 fresh or frozen banana
1 orange, peeled
1 lime, peeled
2 cups spinach
1 cup almond milk

Tips and Tricks: Who says you need egg whites to make a delicious creamy smoothie!
This smoothie is packed full of vitamin C, which will help to boost your immune system as well
as contribute to the formation of strong, healthy skin. It is also rich in iron due to the spinach
content. You will be increasing your bodies ability to  absorb the iron in your spinach by
combining it with the vitamin C rich citrus fruits as well.

Day 7: Peach Perfect Ginger Delight
2 cups fresh or frozen peaches
2 cups arugula
1 celery rib
1-inch piece ginger root
1 cup water or coconut water

Tips and Tricks: Peaches are an awesome addition to your regular fruit rotation. Peaches
are rich in antioxidants as well as vitamins A and C which will help to protect your body against
heart disease, as well as nourishing and protecting your skin. They are also rich in selenium
which means that they can protect your cells from damage as well as
cancer formation and growth.

Day 8: Green Pear Fiber Booster
2 pears, cores and stems removed
2 cups green leaf lettuce
¼ cup parsley
1 tbsp chia or hemp seeds
1 cup water or coconut water

Tips and Tricks: Pears are one of the best sources of dietary fibre in the plant kingdom.
RIch in soluble fiber, which is the fiber that absorbs water to help soften and add bulk
to the stools, keeping your digestive system clean. This type of fiber is also responsible for
helping to reduce cholesterol levels in the body. The skin of the pear is where most of the
fiber resides, so be sure to include the skin.

Day 9: Blackberry Antioxidant Rescue
2 cups fresh or frozen blackberries
½ orange, peeled
2 cups spinach
1-inch piece ginger root
¼ cup cilantro
1 cup water or coconut water

Tips and Tricks: You may be able to guess that blackberries are rich in antioxidants just by
looking at their rich, dark color. Blackberries are rich in anthocyanins which help to defend the
body against age related degeneration as well as cancer cell formation. They are rich in rutin
which will help to improve circulation, and these berries help to fight inflammation, making
them an all around amazing food for helping to prevent disease in general.

Day 10: Tropical Vitamin Booster
1 cup fresh or frozen mango
1 cup fresh or frozen pineapple
2 cups green leaf lettuce
1 lime, juiced
1 cup water or coconut water

Tips and Tricks: The mango, lime and pineapple in this smoothie are all rich sources of
vitamin C, which helps to boost your immune system and provides the necessary building
block for collagen formation which helps keep your skin and joints healthy as well as aiding
your body in the absorption of iron. You will also be getting a good dose of vitamin A, folate,
niacin and vitamin K!

Shopping List: Days 1-5
 
 2 heads baby bok choy
 3 bananas
 2 cups fresh or frozen blueberries
 3 ribs celery
 1 tbsp chia or hemp seeds
 ½ cup cilantro
 1 field cucumber
 3-inch piece ginger root
 3 cups green leaf lettuce
 1 lime
 2 cups fresh or frozen mango
 7 leaves fresh mint
 ¼ cup parsley
 2 cups fresh or frozen pineapple
 1 cup fresh or frozen strawberries
 1 cup almond milk
 4 cups coconut water (optional)
 
 Shopping List: Days 6-10
 
 1 cup almond milk
 2 cups arugula
 1 banana
 2 cups fresh or frozen blackberries
 1 celery rib
 1 tbsp chia or hemp seeds
 ¼ cup cilantro
 2-inch piece ginger root
 4 cups green leaf lettuce
 2 limes
 1 cup fresh or frozen mango
 2 oranges
 ¼ cup parsley
 2 cups fresh or frozen peaches
 2 pears
 1 cup fresh or frozen pineapple
 4 cups spinach
 4 cups coconut water (optional)
 
 Shopping List: Days 11-15
 
 2 cups almond milk
 1 apple
 2 bananas
 1 cup fresh or frozen blueberries
 2 celery ribs
 ¼ cup cilantro
 1 tsp ground cinnamon
 2 tbsp chia or hemp seeds
 1 cup coconut milk
 1 field cucumber
 2 cups green leaf lettuce
 2-inch piece ginger root
 5 kale leaves
 2 kiwi
 3 oranges
 1 pear
 2 cup spinach
 2 cups fresh or frozen strawberries
 1 tbsp tahini
 2 cups coconut water (optional)
 
 Shopping List: Days 16-20
 
 2 cups almond milk
 2 apples
 1 banana
 5 basil leaves
 2 celery ribs
 3 tbsp chia or hemp seeds
 1 tsp ground cinnamon
 1 field cucumber
 2-inch piece ginger root
 2 cups green leaf lettuce
 3 kale leaves
 1 cup fresh or frozen mango
 2 Medjool dates
 6 mint leaves
 1 orange
 2 cups fresh or frozen peaches
 1 cup fresh or frozen pineapple
 2 cups spinach
 1 cup fresh or frozen strawberries
 3 cups coconut water (optional)
 
 Shopping List: Days 21-25
 
 1 cup almond milk
 2 heads baby bok choy
 1 cup fresh or frozen blackberries
 2 cups fresh or frozen blueberries
 5 celery ribs
 1 tbsp chia or hemp seeds
 ½ cup cilantro
 1 field cucumber
 1-inch piece ginger root
 4 kale leaves
 1 kiwi
 1 lime
 2 cups fresh or frozen mango
 1 cup parsley
 3 cups fresh or frozen pineapple
 1 cup fresh or frozen raspberries
 2 cups red leaf lettuce
 1 tbsp tahini
 4 cups coconut water (optional)
 
 Shopping List: Days 26-30
 
 1 cup almond milk
 2 fresh or frozen bananas
 5 basil leaves
 2 celery ribs
 1 cup cranberries
 1 tbsp chia seeds or hemp seeds
 1 cup cilantro
 1 tsp ground cinnamon
 2 field cucumbers
 2-inch piece ginger root
 2 cups green leaf lettuce
 5 leaves kale
 2 lemons
 1 lime
 3 cups fresh or frozen mango
 2 Medjool dates
 1 orange
 ½ cup parsley
 1 cup fresh or frozen strawberries
 4 cups coconut water (optional)

Categories: The Health Segment | Tags: , , | Leave a comment

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