Smoothie Challenge 🌱
Join our Smoothie Challenge to help you get more leafy greens into your diet. We provide a new smoothie everyday during the challenge and walk you through the ingredients for the day and provide helpful tips for getting in extra nutrition.
#Getyourgreens! You can add any leafy greens to a smoothie. Add spinach, kale, or parsley for a nutrient packed meal!
Experiment! You can use dairy or non-dairy milks, coconut water or yogurt as a base, add ginger, dates, mint, cocao, chia, flax, avocado, or banana. The possibilities are endless!
7-Day Smoothie Challenge
Day 1: Banana Bonanza
Day 2: Very Merry Berry
Day 3: Green Machine
Day 4: Tropical Immunity
Day 5: Nut Butter
Day 6: Cocoa Mint Chip
Day 7: Mocha
Day 1 - Banana Bonanza!
Ingredients
Prep Time: 1 min
- 1 banana
- ½ cup yogurt
- 1 cup milk
- 1 TB vanilla
- 1 scoop chocho
- 1 TB chia seed
- 1 TB honey (optional) or Dates
Mary Sheila - Smoothie Intro
1 min
Listen to our introduction to smoothies with Mary Sheila, a Holistic Nutrition Consultant and Educator. Did you know that chewing smoothies is essential for proper digestion? When making smoothies, it’s best to start off with gentle greens and low sugar fruits such as romaine lettuce and berries, as well as nutrient-rich vegetables such as kale and Swiss chard.
Tip of the Day:
To help avoid too much sugar in your smoothie, try adding additional yogurt in place of an additional banana if you are looking to extend your smoothie further!
Day 2 - Very Merry Berry
Ingredients
Prep Time: 5 mins
- 1 cup mixed berries
- 1 tsp vanilla
- Dash of cinnamon
- 1 TB honey (optional) or Dates
Balancing Sugars in Smoothies
2 mins
Listen to our talk with Mary Sheila, a Holistic Nutrition Consultant and Educator, as she explains the importance of maintaining a healthy blood sugar balance and kick starting your day off right.
Tip of the Day:
It's important not to drink our smoothies too quickly, as eating slower and chewing (try adding dates to your smoothie!) are important parts of the digestive process. Try to make your drink last 30 minutes!
Day 3 - Green Machine
Ingredients
Prep Time: 3 mins
- ½ cup spinach
- ½ cup kale
- ½ avocado
- Dates (optional for sweetness)
Greens in Smoothies
6 mins
In this 6 minute video, Mary Shiela discusses the importance of adding leafy greens and herbs to smoothies for a variety of nutritional benefits. She also highlights steps to take to ensure maximum nutrient intake from leafy greens, such as blanching. Listen in to the details!
Tip of the Day:
Bok Choy will make a great addition to your Green Smoothie by adding in nutrients such as Antioxidants, Vitamin A, Iron, Vitamin C and Calcium!
Day 4 - Tropical Immunity
Ingredients
Prep Time: 5 mins
- ½ cup mango
- ½ cup pineapple
- Fresh ginger to taste
- Spinach, Kale, Swiss Chard, or Bok Choy
Juice Alternatives for a Smoothie
(2 mins)
Mary Sheila discusses the potential health hazards of drinking juice and outlines healthier alternatives. She shares a Gatorade-like drink with chia, salt, and juice. Citrus fruits are recommended as they are warming during winter.
Tip of the Day:
Instead of adding juice to your smoothie try adding in oranges, grapefruits, watermelon, grapes or any other juicy fruit! This will help keep the sugar content down while adding tons of flavor and nutrients.
Day 5 - Nut Butter
Ingredients
Prep Time: 4 mins
- ½ cup any nut or seed butter
- ½ banana
- ½ apple
- ¼ cup yogurt
- Oat milk (adjust to desired consistency)
Mikuna Foods with Ricky Echanique
22 mins
We interviewed Ricky, founder of Mikuna Foods, to discuss ChoCho, the richest source of plant based protein. Make sure to check out this protein powder for your smoothies! They use regenerative farming practices to grow their crop so of course we wanted to introduce their sustainable brand to you!
Tip of the Day:
Any kind of nut or seed butter will work in this recipe! Peanut, almond, sunflower and others. Try using a natural nut butter that doesn't have added sugar. You will get the same delicious flavor while keeping this recipe as healthy as possible!
