S P R I N G 2 0 2 1
2
CHALLENGE12
WELCOME4
RESOURCES27
BINGO8
FAQS34
BONUS RECIPES30
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www.simplegreensmoothies.com
Crafted with love in hopes to help you fall in love with green smoothies, just like we did!
LIFESTYLE IMAGES:
SPRING 10-DAY GREEN SMOOTHIE CHALLENGE
Use this page as your shortcut to any of the goodness you want to dive into right now.
We’ve made this challenge guidebook interactive so you can click on the pages
below and jump to that section. You can also click on videos to watch, recipes to review
and website pages to go directly to them. We hope you enjoy this challenge!
CONTENT
3






1 GREEN SMOOTHIE A DAY... FOR 10 DAYS.
Not too crazy, right? I’ve learned over the last nine years that simple habits are the most
effective to transforming your health for the long run. Success comes when we embrace
a simple + healthy lifestyle that encourages us to live our best life... not starting another
rule-stricken diet that turns an apple into a “cheat.”
Wherever you are on your health journey, the 10-Day Green Smoothie Challenge will
take you even further. Sometimes we fall off the smoothie wagon, say yes to too many
treats or just wake up and decide “today is THE day I get healthy.” The thousands of
people on this smoothie journey all have their own stories. Yet just like you, they are
ready to make a change and do it with a fun, wild group of rawkstars.
At Simple Green Smoothies, we believe that green smoothies are the gateway drug to
a healthier life. Just by drinking one a day, you’ll begin to have more energy and crave
healthier foods naturally. You’ll look back in a year and be like “Wow! I can’t believe all
this goodness came from that smoothie challenge!”
Now, if you’re ready to see why over 1 million people have embraced the healthiest and
happiest lifestyle out there, turn the page and get this challenge started!
Let’s do it!
CO-FOUNDER OF SIMPLE GREEN SMOOTHIES
PS: Check out P R O T E I N S M O O T H I E B O O S T that turns smoothies into quick healthy meals to help manage weight and save time.
1 banana
INGREDIENTS DIRECTIONS
New to green smoothies? Well, this recipe will get you ready for the 10-Day Challenge.
It’s the #1 recipe on our blog (500+ 5-star reviews!) and appeared on national TV. May
today be the day where health and happiness take center stage!
1. Blend spinach and water until smooth.
2. Add fruit and blend again.
BEGINNER’S LUCK
Sometimes it’s easier to learn by watching others. We get that and have created a series
of videos on YouTube to help you kick start your green smoothie journey. Click on any
video to watch it or head to our YouTube channel for more: S G S .T O/ YO U T U B E
101smoothie demos
HOW TO CLEAN YOUR BLENDER HOW TO AVOID LEAFY CHUNKS
7
Together, we’re creating a healthier, happier world. When we put our
health first, we have more energy available for the people we love.
When we fill our bodies with the good “green” stuff, we also fuel our
passions. When we take care of ourselves, we can take better care of
our world.
The Simple Green Smoothies lifestyle started as a personal passion
and has grown into a movement that’s changing the world—one green
smoothie at a time. We’re a global smoothie lovin’ tribe and can’t wait
to welcome you with open arms and kale kisses!
Join our private facebook group to ask questions, get more resources,
and learn more ways to go farther on your plant-powered journey.
IF YOU WANNA GO FAST, GO ALONE.
IF YOU WANNA GO FAR, GO TOGETHER.
JOIN THE TRIBE
J O I N T H E FAC E B O O K C H A L L E N G E G R O U P
BINGO!
Use this Bingo Score card to work your way through the challenge. Every time you
get a bingo (5 in a row), take a picture of your score card, share it on your own social
media personal account and tag us (@simplegreensmoothies) so we can cheer you on.
Each time you share a bingo on your own social, it’ll count as a bingo entry. Winner
will be chosen and announced randomly throughout Smoothie Bingo.
BINGO PRIZES (CLICK ON IMAGES TO LEARN MORE)
$40 VALUE
$529 VALUE
$37 VALUE
$24.99 VALUE
$150 VALUE
$24.99 VALUE
$79 VALUE
THE BLOG
MAKE AUSTINITE
THE BLOG
THE BLOG
A DAY
THE BLOG
THE BLOG
THE BLOG
TAG @ S I M P L E G R E E N S M O O T H I E S | # S I M P L E G R E E N S M O O T H I E S
CHECK OFF BOXES AS YOU RAWK THE CHALLENGE!
10
With smoothie bingo, we’ve included some fun ways to challenge you even more.
We’ve compiled a list of bingo resources to help you rawk this!
101bingo resources
BLEND WITH WILD BLUEBERRIES
Wild blueberries have more fiber and 2x antioxidant activity than other
blueberries. Find Wild Blueberries in your area using this locator tool:
• W Y M A N S .C O M / S T O R E - L O C AT O R
SELF CLEAN YOUR BLENDER
Learn a simple way to clean your blend and share a picture of you doing it!
• S G S .T O/C L E A N
TRY AN ONLINE BARRE CLASS
Focus on alignment and strength with a 30-minute Barre Class from The
Dailey Method.
• S G S .T O/ B A R R E
ADD HERBS TO YOUR SMOOTHIE
Help your body detox naturally by adding fresh herbs to your smoothie.
• S G S .T O/ H E R B S
PLANT-BASED RECIPES
All Smoothie Bingo recipes can be found in this guidebook. The snacks and meals are
towards the back. Bon appetit!
BOOST WITH SMOOTHIE CUBES
These DIY cubes can boost your smoothies based on your specific needs.
• S G S .T O/ S M O O T H I E - C U B E S
DRINK FROM A FUN GLASS
Earn some style points by drinking your smoothie in a fun glass with a stylish lid.
• S G S .T O/ S WAG
TURN SMOOTHIE INTO MEAL REPLACEMENT
Running errands, commuting or vacationing doesn’t have to ruin your smoothie streak.
• S G S .T O/ M E A L - R E P L AC E M E N T
DRINK A DAILY GREEN SMOOTHIE
You don’t need to change any other part of your diet or activities—yet. It’s really
important to focus on one healthy habit before you try to add in another one.
That’s our recipe for success— keepin’ it simple.
Yes, I’m giving you permission to drink a daily green smoothie and visit the drive-
thru at your local fast-food joint if you want to. The truth is, that’s exactly how we
got started on this plant-powered journey. Here’s 2 things to keep in mind...
1 . THE SHOPPING LIST IS SPLIT INTO TWO (5 DAYS EACH)
This will prevent your produce from going bad. There’s nothing enjoyable about
opening a bag of rancid spinach—bleh! Investing in our health has been one of
the most empowering things we’ve ever done. And it never gets old! Our hearts
still melt when we look at our grocery baskets full of fresh, colorful produce.
2. USE THE RECIPES + SHOPPING LISTS TO INSPIRE YOU.
If you have food sensitivities or trouble finding certain ingredients, feel free to get
creative and tweak the recipes and shopping lists to work best for you. As much as
we love blending like twinsies, we also get allergies and sensitivies and want you
to feel your best while on the challenge. So make it work for YOU!
GAME PLAN
Almonds, raw: 2 tbs (optional)
Bananas: 3 whole
Blueberries*: 3/4 cup fresh: 1 pint frozen: one small bag
Cherries*: 1/2 cup frozen: one small bag
Oranges: 3 whole
Peaches*: 1 cup fresh: 1 whole frozen: one small bag
Pineapple*: 1/2 cup fresh: 1 whole
Spinach, fresh: 5 cups (one small bag)
Strawberries*: 3/4 cup fresh: 1 pint frozen: one small bag
DAILY SCHEDULE
SHOPPING LIST
MEAL REPLACEMENT
(or triple) the list to buy
enough to make smoothies for
your loved ones.
much frozen fruit in smoothies.
It’s often cheaper, makes your
smoothie colder & saves time.
*I recommend buying these ingredients frozen.
Turn any of our smoothies into meal replacements with Protein Smoothie Boost. One scoop curbs your appetite, supports your muscles and fuels your passions.
BUY NOW
store since the green ones can
take 1 week + to ripen.
DAY 6
Spinach Peach
DAY 7
Spinach Raspberry
DAY 8
Spinach Kale
DAY 9
Spring Pear
DAY 10
Green Detox
Grapes, green: 1 cup
Mango*: 1 cup fresh: 1 whole frozen: one small bag
Peaches*: 1 3/4 cups fresh: 1 whole frozen: one small bag
Pear: 1 whole, ripe
Pineapple*: 1 1/2 cups fresh: 1 whole frozen: one small bag
Raspberries*: 1/4 cup fresh: 1 pint frozen: one small bag
Spinach, fresh: 4 cups (one small bag)
DAILY SCHEDULE
SHOPPING LIST
DAYS 6-10
MEAL REPLACEMENT
Turn any of our smoothies into meal replacements with Protein Smoothie Boost. One scoop curbs your appetite, supports your muscles and fuels your passions.
BUY NOW
This smoothie is lower in sugar and high in fiber which is great if you’re looking for a
lower glycemic option. Feel free to swap the banana with 1/2 avocado if you want to
cut the fruit sugars even more.
PEACH BANANA
2. Add fruit and blend again.
N O
T E
1/2 banana
INGREDIENTS DIRECTIONS
With the sweet combination of cherries and mixed berries, Mixed Berry Smoothie (aka:
Berry Cherry Jubilee) is packed with disease-fighting antioxidants, fiber, and vitamin C.
Keep calm and get your green smoothie on!
1. Blend spinach and water until smooth.
2. Add fruit and blend again.
MIXED BERRY
N O
T E
INGREDIENTS DIRECTIONS
This combo never goes out of style – strawberries, blueberries, and banana. We up the
protein content by adding a combination of almonds and almond milk. We also love the
extra dietary fiber and vitamin E from the almonds.
1. Blend spinach and milk until smooth.
2. Add the rest and blend again.
TIP: Soak almonds overnight in 1 cup of water (drain before blending) for a creamier smoothie. Can also use Protein Smoothie Boost.
N O
T E
D IRECTIONS
Let’s celebrate the fact that you’ve been gulping the greens for 4 days in a row! This little
gem is what got us (and our kids) hooked on green smoothies in the beginning! It’s full of
iron, potassium, vitamin C, and antioxidants, just to name a few of the goodies.
1. Blend spinach, water & orange until smooth.
2. Add fruit and blend again.
16 OZ | SERVES 1
04day four RATE IT !
This Orange Julius is free of processed sugar and dairy, unlike the mall “original.” I figure
if you’re going to eat or drink something, you may as well pack as many vitamins and
minerals into as you can. Cheers to our health!
ORANGE JULIUS
smooth.
N O
T E
INGREDIENTS DIRECTIONS
Shhh... this sweet, refreshing treat is an anti-aging tonic in disguise. The rawkstar
ingredient is grape, which offer a heavy dose of resveratrol that slows down the aging
process of our cells.
2. Add peaches and blend again.
Spinach Peach
1/2 banana
INGREDIENTS DIRECTIONS
This creamy blend is packed with raspberries which are low in calories but high in fiber,
vitamins, minerals and antioxidants. The banana adds the creaminess and can easily be
swapped with half of an avocado, if you’re adopting a low-sugar lifestyle. Want it more of
a red color? Use barely any spinach and more raspberries (you can add dragon fruit too).
1. Blend spinach and water until smooth.
2. Add remaining fruit and blend again.
spinach raspberry
N O
T E
23
Two kinds of leafy greens happening today! Blending kale and spinach together boosts
the protein and gently transitions the taste buds to kale (it can be rough at first). The
coconut water replenishes any electrolytes lost from your morning workout or walk.
Spinach Kale
2. Add fruit and blend again.
N O
T E
16 OZ | SERVES 1
The secret to a good pear smoothie is making sure your pear is ripe. Once it’s ripe, it’ll
lose it’s gritty texture and turns into a sweet, juicy gem. If your pear isn’t ripe yet, feel
free to push this recipe to later and make up a creation with leftover produce.
SPRING PEAR
N O
T E
Peel the pear before blending to get a creamier smoothie.
09day nine RATE IT !
this 10-Day Spring Smoothie Challenge just reinforced that for you. Celebrate this very
sweet moment and keep on rawkin’ out with us!
GREEN DETOX
2. Add remaining fruit and blend again.
N O
T E
You blended your way through the 10-Day Green Smoothie Challenge.
You can proudly call yourself a rawkstar— welcome to the tribe! The
entire rawkstar team is giving you virtual high fives right now.
How are you feeling? Ready to keep going? I hope so because these last
10 days is just the beginning. We’ve set the foundation, now it’s time to
go farther to discover your best self. I’ve got a few ideas just for you...
1. Overhaul your diet with our 21-Day Spring Cleanse. 2. Eat more plant-based meals with Rawk the Year. 3. Clean up your diet with our live community 21-Day Spring Cleanse. 4. Drink TWO green smoothies a day.
5. Drink half your body weight in ounces of water daily.
6. Sleep 8+ hours every night.
7. Pray, meditate, journal outside for 5+ minutes a day.
level up
RAWKSTARkale yeah!
There’s only one piece of equipment you’ll need to rawk the 10-Day Green Smoothie
Challenge—a trusty blender that will be by your side the next 10 days.
Now, let me tell you a little secret: Any blender will work for making green
smoothies. Start with what you have to get blending today. I started with a $50
blender (that was collecting dust in my cupboard) and it got the job done. My
family made our first 100+ green smoothies with this blender. Eventually I burnt the
motor out (sparks, smoke and all) and I knew it was time to up our game.
My first time blender shopping was a little intense. We didn’t have much
money and these high speed blenders can get pricey! Eventually, I opted for a
reconditioned Vitamix blender and it was a game changer. A high speed blender
does make a huge difference and I do recommend investing in one when you are
ready to make green smoothies a daily habit.
Since then, I’ve tested TONS of blenders and written reviews on which ones are
worth the hype (and which aren’t). You might be surprised with a few of them!
C H E C K O U T T H E B L E N D E R G U I D E : S G S .T O/ B L E N D E R S
101blender guide
Prepping your smoothies shaves off precious minutes in a morning routine. This isn’t
mandatory to do the challenge, yet many rawkstars appreciate the prep tips.
STEP 1 : SLICE OR CUT FRUIT INTO CHUNKS
STEP 2 : LABEL JARS OR BAGS
On the lid (or bag), write recipe name, date and amount of liquid you’ll need to
add when you’re ready to blend.
STEP 3 : MEASURE INGREDIENTS
Pack fruit and greens (in that order) tightly into jars and screw on the lids. Don’t
add any liquid to your smoothie packs yet! If using bags, remove as much air as
possible when sealing to save space in your freezer.
STEP 4: PLACE IN FREEZER.
Store in freezer, making sure to not pack too tightly together. There should be
some air circulation to help the contents freeze quickly. Store until ready to use.
STEP 5 : USE YOUR SMOOTHIE PACK
Remove from freezer, add the liquid base directly into the freezer container.
Leave for 2 minutes to soften ingredients before dumping into blender.
101prep ahead
29
Allergies and inaccessibility to ingredients can definitely make you shy away from certain
green smoothie recipes. Yet have no fear! We’ve compiled a list of great substitutions so
you can still reap the rawesome health benefits and rawk the challenge.
ALMOND MILK
Banana
Avocado
Blackberry, raspberry, blueberry
Blueberry, cherry, raspberry
2 tablespoons chia seeds
1 teaspoon maple syrup
1⁄4 cup fresh strawberries, sliced
INGREDIENTS
DIRECTIONS
The bright flavors of strawberry and lemon are perfect with
the creaminess of coconut milk in this pudding. It tastes like
sunshine and is an uber healthy snack.
1. Stir together all the ingredients, except for the strawberries. 2. Refrigerate for 15-30 minutes to allow pudding to thicken. 3. Before serving, add the strawberries and feel free to top with a few chia seeds too.
Store in the fridge in an airtight container until ready to eat.
STRAWBERRY LEMON PUDDING
Live comunity cleanse is April 26
LEARN MORE
1 yellow onion, diced
sea salt and ground black pepper
1 can (15 ounces) chickpeas, drained + rinsed
1/2 cup BBQ sauce
12 corn tortillas, warmed
1 avocado, sliced
Cashew-Garlic Aioli Sauce
1/2 cup raw cashews, soaked for 10 min in hot water w/ 2 Tbsp lemon juice
1/2 teaspoon dijon mustard
dash sea salt
2 garlic cloves
1 tablespoon apple cider vinegar
2 teaspoons coconut sugar
INGREDIENTS VEGAN COLESLAW
DIRECTIONS
When I created this vegan taco recipe, it just felt like it had an
Austin, TX vibe going on. I named it after the city, thanks to the
great music, mix of BBQ joints + healthy foods. This plant-based
recipe is from Simple Green Meals ( S G S .T O/ B O O K S ) .
1. Preheat the oven to 425°F. Line a baking sheet with parchment paper. Soak cashews. 2. Spread the cauliflower, sweet potato, and onion on the prepared baking sheet. Drizzle with the oil
and toss to coat. Season well with salt and pepper. Roast for 10 to 15 minutes. 3. While waiting, prepare suggested toppings such as the Vegan Coleslaw by adding the Ca-
shew-Garlic Aioli Sauce ingredients to a food processor and puree. Then mix with the remaining Coleslaw ingredients until well combined.
4. Remove the pan from the oven and add the chickpeas. Drizzle the BBQ sauce over everything and toss to coat. Bake for 5 to 8 minutes, or until the veggies are tender.
5. To serve, spoon the BBQ filling into the tortillas and top with suggested toppings.
AUSTINITE TACOS
1 cup spinach
1⁄4 cup fresh lime juice
2 tablespoons maple syrup or honey
1 teaspoon vanilla extract
These creamy pops are lightly sweet with loads of tangy
fresh lime juice and plenty of creaminess from the avocado
and coconut milk, it’s hard to believe these are cleanse-
approved. (But they totally are!).
1. Puree the ingredients in a blender until very smooth. 2. Pour into popsicles molds or paper cups with wooden popsicle sticks. 3. Freeze until firm, at least 4-5 hours, preferably overnight.
KEY LIME POPS
Live comunity cleanse is April 26
LEARN MORE
¼ teaspoon cinnamon
1 tablespoon almond butter
INGREDIENTS
DIRECTIONS
This is the perfect little treat for the end of the day. The
combination of almond milk and warming digestive spices
balances your blood sugar and stabilizes your metabolism.
1. Combine all ingredients in a small pan. 2. Heat on the stove, stirring occasionally over medium heat until warm. 3. Pour into a mug and enjoy!
*Note: To make extra creamy, pour warm ingredients into blender and blend for 30 seconds.
SPICED ALMOND MILK
Live comunity cleanse is April 26
LEARN MORE
DO I ONLY DRINK ONE GREEN SMOOTHIES FOR 10 DAYS?
Please eat regular meals during this challenge! This is not a fast or a restrictive
diet. We are making healthy lifestyle changes that will last a lifetime! You can use
the smoothie as a snack or even a meal replacement. It’s up to you!
WHAT FOOD SHOULD I EAT DURING THE CHALLENGE?
Just by drinking a green smoothie daily, you are moving in the right direction
towards healthy eating. Yet if you are interested in transforming your diet from
the inside out, we suggest you eat real food that’s free of processed sugar and
avoid ingredients that you can’t pronounce. Plant-based is our jam, and you can
find all of our recipes inside our meal planner: R AW K T H E Y E A R .C O M
DO I HAVE TO MAKE THE EXACT RECIPE?
No hard and fast rules, remember! How you choose to explore green smoothies
is up to you. If you want even more recipes, check out our #1 smoothie recipe
app, Daily Blends (S G S .T O/A P P ) with 200+ tasty green smoothie recipes and
a way to create your own custom shopping list.
We hope you’ll find the answers you’re looking for in this section. But if you have a
question that’s not addressed here, just ask us! Post your question in the Smoothie
Challenge group or send us a message: S G S .T O/C O N TAC T
FAQtop questions
DO I HAVE TO MAKE A NEW RECIPE FOR EACH DAY?
We want to keep this challenge fun, affordable and simple. We don’t want to
overwhelm you with exhaustive shopping lists and fancy hard-to-find ingredients.
Although we’ve included several new recipes for each week, these are just
suggestions. Feel free to make any green smoothie recipe you like, as long as it’s
packed with leafy greens, fruit, and water (or other nutritious liquid) — or create your
own! If you find a few recipes that you really love, feel free to repeat them as often as
you like.
CAN I USE FROZEN FRUIT IN MY SMOOTHIES? Depending on the season and where you live, you might be best buying frozen (just
watch for additives!). Personally, we like to use one frozen fruit in all our smoothies
to chill it down (we freeze bananas regularly). You can also use ice cubes to make it
colder — just know it’s not as friendly on your blender blades as frozen fruit is.
DO I NEED A CERTAIN BLENDER TO MAKE THESE SMOOTHIES?
You don’t need a fancy blender to make our smoothies — any blender will do. We want
green smoothies to be available to everyone no matter what their budget is, so please
don’t feel like you need an expensive blender to join the challenge.
If you’re using a less powerful blender, one tip to avoid ending up with a glass full of
leafy chunks is to blend your leafy greens and water together first until you get a juice-
like consistency. Then add the remaining ingredients and blend again.
R E A D T H I S A R T I C L E O N A L L O F O U R FAVO R I T E B L E N D E R O P T I O N S
WHERE CAN I BUY THE MASON JARS YOU USE?
I’m so glad you asked! We have a whole shop dedicated to our favorite smoothie
essentials to make the rawkstar life even more rawesome.
V I S I T O U R C U T E R AW K S TA R S M O O T H I E S H O P H E R E
HOW MANY SERVINGS DO YOUR RECIPES MAKE?
All of the recipes in this challenge make 1 serving, which is at least 2 cups (16 ounces).
If you’re making green smoothies for multiple people in your household, then simply
double (or triple, or quadruple) the recipes and shopping lists to blend for everyone!
You can also cut each recipe in half OR double up on your smoothie intake and drink two
servings a day. Fresh smoothies are always best, but you can blend two servings at once
and save the second serving for later in the refrigerator in an air-tight container.
I AM ALLERGIC TO BANANAS, PINEAPPLE, MANGO, ETC. . . WHAT CAN I SUBSTITUTE WITH?
Swap in another fruit that you love. Maybe an avocado? Peach? Pear? Or double up
on another ingredient in the smoothie recipe that you can eat. If you aren’t allergic to
berries, one of our favorite replacement ingredients is frozen mixed berries.
HOW MANY CALORIES ARE IN EACH SMOOTHIE?
We personally don’t like to count calories, so we don’t include them in our recipes at this
time. You will find that when you consume more nourishing whole fruits and veggies,
you will not only feel full longer, but you’ll also have lessened cravings for high-calorie,
nutritionally empty foods. So in the end it balances out. But we know many people would
like to have calorie info... so we’ve added it to the recipes on the blog. You can access
the blog here and find all 10 smoothies from the challenge.
V I E W R E C I P E S + N U T R I T I O N A L I N F O O N T H E B L O G : S G S .T O/ B L O G
rawkstars just like you — wanting to reverse fatigue, stubborn weight gain,
acne, bloating and brain fog. Nothing is more frustrating than feeling trapped
in a body that’s holding you back from living the life you were meant to live.
It takes 21 days to make it a habit, which is the foundation to this program.
If you’re ready to fall in love with plant-based whole foods, Fresh Start will
empower you to do it in your own kitchen with recipes you’ll love.
WEEK 1 | Clean the Plate
Enjoy a gentle transition away from the things that
are weighing you down and zapping our energy (ex:
sugar, gluten, caffeine, alcohol, processed foods)
WEEK 2 | Detox with Love You’ll eat large amounts of fiber-rich fruits and
vegetables (seasoned + flavored to perfection!) as
your body naturally flushes out toxins.
WEEK 3 | Embrace the Lifestyle We’ll drill in the fact that eating whole foods can be
delicious and simple.
21-DAY CLEANSEfresh start
LE A R N M O R E
L I V E CO M M U N I T Y C L E A N S E S TA R T S A PR I L 26 !
our natural “habit relapse tendencies.” With our “interval eating program”,
you’ll have a focused period of intentional eating to drop the weight and break
the bad habits, followed up with a maintenance program.
You’ll have access to weekly new meal plans, 4
seasonal cleanses with live community support,
rawkstar coaches, fitness events and an amazing
support group for accountability.
MEAL PLANNERrawk the year
reusable, multi-functional, and super cute. When you pair it with an eco-friendly
straw and lid, your green smoothie becomes a stylish to go piece.
We’ve opened our own shop of top smoothie swag that we use daily. From
mason jars, lids, straws, popsicle molds and books... we’ve got you covered!
SUPPLIESrawkstar shop