This month we're kicking off a Smoothie Challenge to help you get more leafy greens into your diet. We will feature a new smoothie everyday during the challenge (January 23-29) and will walk you through the ingredients for the day and to provide helpful tips.
Rich text
Day 1: Banana Bonanza
1 banana
½ c yogurt
1 c milk
1 T vanilla
1 scoop chocho
1 T chia seed
1 T honey (optional) or Dates
Day 2: Very Merry Berry
1 cup mixed berries
1 tsp vanilla
dash cinnamon
1 TB honey (optional) or Dates
Day 3: Green Machine
½ cup spinach
½ cup kale
½ avocado
Day 4: Tropical Immunity
½ cup mango
fresh ginger to taste
a few leaves of spinach
Day 5: Nut Butter
½ cup peanut butter or any nut or seed butter
+ add banana or any other favorites
+ yogurt, coconut water, almond milk, water, other
Day 6: Cocoa Mint Chip
Mint leaves to taste (3-4 is a good start)
½ cup cocoa nibs
peppermint cookies or peppermint flavoring
Day 7: Mocha
1 TB instant coffee
¼ cup cocoa nibs
Coconut Whipped Cream!
#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!
Day 5 - Nut Butter
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!
Day 6 - Cocoa Mint Chip
Prep Time: 5 mins
- Mint leaves to taste (3 - 4 is a good start)
- ½ cup cocoa nibs
- ¼ cup Greek yogurt
- Hemp hearts
- Flax seeds
- Oat Milk
- Bok Choy, Swiss Chard, or any leafy green
Chia Water as an Option
1 min
Mary Sheila discusses how chia seeds can be a healthy and tasty addition to drinks such as water and smoothies. It suggests ways to create a delicious chia water and how adding chia seeds to smoothies can provide an array of nutrients without making the smoothie too thick. Additionally, it offers an alternative to using milk or yogurt when making a smoothie.
Tip of the Day
Hankering for something sweet? Try having this smoothie as a dessert! Nutrient packed and delicious, it can help to keep you fuller longer as well as help keep late night cravings under control.
Day 7 - Mocha!
Prep Time: 5 mins
- 1 T instant coffee or your own home-brewed coffee
- ¼ cup cocoa nibs
- Hemp hearts
- Flax seeds
- ½ apple
- ¼ cup yogurt (you can use vanilla extract to balance tartness of yogurt)
- Oat Milk
Nuts & Protein Powder
4 mins
This content promotes a healthy lifestyle by providing information about incorporating proteins into smoothies for essential nutrients. It encourages mixing plant-based and animal-based proteins and emphasizes avoiding too much sugar in protein powders. It also highlights the fact that the average American consumes 150 pounds of sugar a year, a stark contrast to previous centuries.
Tip of the Day
Not a coffee drinker? No problem. You can substitute Matcha powder in place of coffee!
Smoothie Challenge Shopping List
Texture
- Banana
- Yogurt
- Avocado
- Fruits (fresh or frozen)
- Berries
- Apples
- Mango
- Pineapple
- Peaches
- Coconut
Flavor
- Vanilla
- Cinnamon
- Matcha
- Dates
- Cocoa Nibs
- Ginger
- Mint
- Lemon Balm
Protein
- Chia
- Flax
- Hemp
Liquid
- Non-dairy Milk
- Coffee
- Grapes
- Oranges
- Water
- Juice
Butter/Seeds
- Almonds
- Peanuts
- Sunflower Seeds
- Nuts
Greens from Your Garden
- Spinach
- Kale
- Cilantro
- Parsley
- Arugula
- Swiss Chard
- Bok Choy
- Romaine