The 3-Day Green Smoothie Challenge

Shopping Guide & Recipes

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Your Shopping GuideIf you're new to green smoothies, you may be wondering what to get and how to do your shopping. As each person will be drinking different amounts of green smoothie and will have different access to fresh produce, these are just suggested recipes, not a menu planner.

You need to be able to make smoothies that work for your family budget, seasonal availability and taste preferences, so have fun and be flexible.

In the interest of keeping it simple and playful, here's what I suggest:

An abundant quantity of any or all of the following:

Fresh Fruit:

Apples

Bananas

Pears (any kind)

Grapes

Melons

Strawberries

Raspberries

Blueberries (frozen berries are okay!)

Pineapple

Oranges/Clementines/Lemons & other citrus

Papaya

Persimmons

Kiwi

Mango

Peaches/Nectarines/Plums/Apricots

Lime

OR whatever else looks great and catches your eye! You may want to keep some dried fruit like dates, figs, raisins, currents, or prunes around to sweeten up your green smoothies if you're still a bit of a 'greenhorn' to this way of eating.

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Your Shopping Guide

leAFy greens:

Swiss Chard (red, green, rainbow)

Parsley (I put entire bundles in my smoothies!)

Lettuce: red leafy, green leafy, Romaine, Boston (aka Butter)

Kale: green, red, purple, flowering, or black/"dinosaur kale"

Baby Spinach

Collard Greens

Celery

Mint

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getting ADVenturOus

Depending on where you live, look for specialty fruits like dragon fruit, star fruit, and durian or greens like Asian greens (bok choy, yu choy, etc.), malva, lambsquarters, and purslane.

For now, buy the kinds of fruits and greens that are most readily available in your area. Organic is preferable to give your body a break from pesticides and chemicals, but just do your best! Even if you just start to get in the habit of throwing in the stuff you usually throw away (e.g. the green tops of strawberries, carrot tops, celery leaves, etc.), you'll start to figure out how wide and wonderful the world of greens really is.

Start with enough produce to last you (or you and your family) 2 - 3 days, then see how much you use up, and go from there. you don't want to buy too much and have those lovely nutrients wilt away and go to waste in your fridge. At the same time, you don't want to be running out of food and giving yourself excuses not to make your smoothie. It takes a bit to get the hang of what your rhythm with green smoothies will be. Remember, you can adapt any of the suggested recipes we’ve provided. Be creative!

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The Basic Green Smoothie

In case you’ve never made a green smoothie before, and you want to try your first glass of sunshine right now, then we suggest starting with just two ingredients: ripe bananas and fresh spinach. (If you don’t have spinach at home at the moment, then you could also use Romaine or leaf lettuce – the greener the lettuce, the better!)

if you’re a little skeptical, use two bananas. if you’re brave, use one banana (you can always add a second one after!). Peel your banana(s), put them in the blender, add a bit of water (enough to make them blend, but not too watery), and press the button until they're blended. Then add a big handful of spinach, poke it down into the mixture a little, and blend until well combined.

My favorite part is watching that green color emerge! Try tasting the result. If it seems okay, or if you think you’re game for more greens, add another handful of spinach. You’re done when it tastes good (you can always work on adding more greens later as you go along). Be sure to let the mixture blend long enough that it’s not chunky.

People who’ve never tried a green smoothie before are always pleasantly surprised by the taste (especially when it’s a sweet green smoothie like this one!).

Now you’re ready to get a little more creative! Below you’ll find some of our favourite recipes we’ve collected from past Green Smoothie Challenge graduates! Enjoy!

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Free Green Smoothie Recipes

Use the recipes that follow as inspiration for your own ideas. You can always substitute with other fruits or greens that you have on hand. Keep in mind that fruits and greens will have different tastes and sizes depending upon location, season, and growing conditions, so chances are a green smoothie recipe rarely turns out the same way twice! If a recipe appears too green for your taste, start with less and taste as you go.

For a more complete exploration of the properties of different greens, as well as wild greens, herbs and a whole series of frequently asked questions about green smoothies, please check out our most-loved green smoothie resource:

the green smoothie Queen’s Complete guide to everything you ever Wanted to Know About green smoothies

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Green Evolution Smoothie

ingreDients:

Z 1 cup water (or more if needed)

Z 3 bananas

Z 1 handful chard leaves Black (dinosaur) kale, 5–6 small to medium leaves or 2–3 big leaves

DireCtiOns:

Blend water with bananas first, add greens progressively, and blend until smooth.

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Banana Blueberry Brew

ingreDients:

Z 1 cup water

Z 3 bananas

Z 1 cup frozen blueberries (or fresh in season)

Z 1 handful parsley*

Z 2 leaves kale*

Z They provide essential alkaline minerals such as calcium and magnesium that are not found in sufficient quantities in fruits, nuts and seeds.

DireCtiOns:

Blend water with fruits, add greens progressively, and blend until smooth. Use more or less water as desired.

*For a variation (my favorite!), try replacing the parsley and the kale with a big

handful of red kale leaves!

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Holiday Zing

ingreDients:

Z 1 red apple, peeled

Z 1/2 granny apple, peeled

Z 1/4 lime squeezed

Z small piece of fresh ginger

Z big handful of parsley

Z juice of 2 fresh squeezed oranges

DireCtiOns:

Blend and take yourself on an instant green tropical vacation!

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Pears, Pineapple, Parsley!

ingreDients:

Z 2 ripe pears

Z 1/3 of a fresh pineapple (approx.)

Z 1/2 a frozen banana (to add body and potassium)*

Z 1/3 of a large bunch of parsley (approx.)

Z 1/2 slice of fresh ginger

Z 1 cup of filtered water

Z juice of 2 fresh squeezed oranges

DireCtiOns:

Blend and devour.

*Eliminate the banana and add more water if you want a thinner outcome.

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Raz-Ma-TazzingreDients:

Z 2 cups frozen raspberries

Z 2 (or more, to your taste) bananas

Z 2 cups collard greens

DireCtiOns: Add water for blending to desired consistency.

Ba Nah na na Nah na!ingreDients:

Z 1 ripe banana

Z 1 frozen banana

Z 1 cheeky kiwi

Z 1 handful of red or green grapes

Z 2–3 heads of baby bok choy

DireCtiOns: Blend water with fruits, add greens progressively, and blend until smooth. Use more or less water as desired.

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Wild Ginger Blast ingreDients:

Z 3–4 apples

Z 3–4” piece of ginger

Z juice from 1 lemon

Z 1–2 stalks celery

Z handful of lambquarters

DireCtiOns: Blend and enjoy!

Berry MerryingreDients:

Z 6–8 oz coconut water or purified water

Z handful of fresh cranberries

Z handful or more raspberries (mine were frozen for the chill factor)

Z 1 small pear

Z 1 small apple

Z 2 huge handfuls of dandelions

DireCtiOns: Blend together!

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Pears, Pineapple, Parsley!

ingreDients:

Z 2 ripe pears

Z 1/3 of a fresh pineapple (approx.)

Z half a frozen banana (to add body and potassium)

Z 1/3 of a large bunch of parsley (approx)

Z 1/2" inch slice of fresh ginger

Z 1 cup of filtered water

Z 1 cup of ice cubes (optional)

DireCtiOns:

If you're using a Blendtec, you can add a cup of ice cubes on top of everything to keep your smoothie nice, cool, and refreshing. This is thick and creamy; eliminate the banana and add more water if you want a thinner outcome.

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A Powerful Green Injection

ingreDients:

Z 3 soft very ripe bananas

Z 1 head of flat parsley

Z 1 bunch of spinach

DireCtiOns:

If you have a Blendtec, then do not add any water, just mix the bananas first and then jam the parsley and spinach into the blended mush. This is not pretty or delicate. This is sheer brute, green strength, but it works. Pour the mixture into a decent sized jug or a big bowl, and let it sit in the fridge. Then several hours later you will have the dreamiest, creamiest, greenest pudding you can imagine. A pure, green injection of nutritional goodness!

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Dino Green SmoothieingreDients:

Z 2 ripe bananas

Z large handful dandelion greens

Z 2 apples, chopped (of your favorite variety)

Z 1 cup water

DireCtiOns: Blend water with bananas first, and add greens progressively and blend until smooth.

Lion's Heart Green SmoothieingreDients:

Z 2 ripe bananas

Z large handful dandelion greens

Z 2 apples, chopped (of your favorite variety)

Z 1 cup water

DireCtiOns: Place water and fruits in blender. Add greens and blend until smooth.

Savoury Raw Soups and Blended Salads

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Green Elixir

ingreDients:

Z 3 cups peeled and diced cucumbers

Z 1/2 cup fresh dill

Z 1/2 cup fresh parsley

Z 3 green onions

Z 3 cups romaine lettuce

Z 4 Tbs. raw tahini

Z pinch of sea salt (to taste — optional)

DireCtiOns:

Blend in the cucumbers until the mixture is liquid, and then add in the other ingredients progressively. Blend until smooth.

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Tomato Tomato!

ingreDients:

Z 2 tomatoes

Z 1 cup peeled cucumber

Z 3 cups of baby greens mix

Z 1/2 lemon, juice of

Z 1/2 red bell pepper

Z 1–2 stalks celery

Z celery salt to taste

DireCtiOns:

Blend the tomato, cucumber and lemon juice first, until the mixture is liquid. Add in red bell pepper, baby greens, and avocado progressively, pushing with the celery stalks until the entire mixture is blended. Add in the "celery salt" to taste, or any other favorite seasoning.

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Yummy Veggie Blend

ingreDients:

Z 4 tomatoes

Z 6 stalks celery

Z 2 cucumbers

Z 1 zucchini

Z 1 handful of chopped cilantro

Z 1 small slice of red pepper

Z 8–10 ounces of water

DireCtiOns:

Start with your tomatoes and cucumbers. Add the remaining ingredients one at a time, tasting as you go. Blend until smooth!

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Ginger Kick Smoothie

ingreDients:

Z 1 bunch kales leaves

Z 1 bunch red chard

Z 1 handful of parsley

Z 1 handful of baby spinach

Z 2 stems of celery

Z 1 or 2 Lebanese cucumbers (others are okay too!)

Z 1 piece of garlic (optional)

Z 1 piece of ginger

Z 2 small tomatoes

Z Cayenne pepper to taste

DireCtiOns:

Blend cucumbers and tomatoes first, then add the rest gradually.

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