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Take the Green Smoothie Challenge

Published on: 21/05/2018
#WellbeingWednesday: Take the Green Smoothie Challenge!

When it comes to health and fitness, fad diets and punishing regimes are out, and small and smart lifestyle changes are in. An easy ‘habit’ to pick up which can help you hit your wellbeing goals is having a green smoothie for breakfast every morning.

Last year, the government announced that the famous ‘five-a-day’ rule was off the mark. In fact, doctors now recommend a whooping ten portions of fruit and vegetables a day to prevent an early death from diseases such as cancer, heart disease and strokes. Terrible news for those of us who are struggling to hit five!  

Green smoothies are a fantastic way of getting closer to that ten-a-day target. Despite how they look, green smoothies are packed with natural sweetness, which not only hides the bitterness of the greens, but makes them a deliciously sweet breakfast alternative.  

Below we have created a brilliant beginner ‘green smoothie challenge’ – a simple list of ingredients to make five brilliant morning smoothies packed with fibrous nutrition which, when drank at breakfast, will leave you full (and filled with energy!) until lunch time.

 

How to take the challenge
  • Buy your ingredients over the weekend
  • Chop and freeze some ingredients in advance
  • Either make the smoothie mixes in advance ready to be blended in sandwich bags (frozen) or save yourself ten minutes in your routine to put your smoothie together every morning

All of these recipes use spinach as the green base for the smoothie, which is a great ‘starter green’ – it is best to mix up your greens in the future by using kale, chard or spring greens.

 

Food Shopping List

1 200g bag of spinach (fresh or frozen)

1 large mango

1 tin of coconut milk (400ml)

4 medium sized bananas (chop up and freeze for an ice cream consistency when blended)

1 large tin of pineapple chunks or rings in juice

1 punnet frozen raspberries (typically 350g)

1 punnet frozen mixed berries or frozen cherries (typically 350g)

1 piece of ginger (around 200g)

 

Equipment needed:

Blender or smoothie maker

 

Smoothie 1 - Monday Mango Madness

1 large handful of Spinach (fresh or frozen)

½ mango, cubed (can be frozen in advance)

Handful frozen raspberries

1 banana (chopped and frozen)

Water or almond milk to taste and for preferred consistency

Mix spinach with water or almond milk and blend. Add mango, raspberries and banana gradually while blending until smooth. 

 

Smoothie 2 - Pineapple and Coconut Dream

1 large handful of spinach (fresh or frozen)

½ tin pineapple chunks (can be frozen in advance)

1 banana (chopped and frozen)

1 small piece of ginger, chopped

½ can of coconut milk

Water for preferred consistency

Blend the spinach and water for a dark green base. Add the creamy coconut milk. Now gradually add the pineapple, banana and ginger for a pina colada inspired smoothie!

 

Smoothie 3 - Berry Humpday Blast

1 large handful of spinach

100 - 150g frozen raspberries

100 – 150g frozen mixed berries or frozen cherries

1 small piece of ginger, chopped

Water or almond milk, to taste and for preferred consistency

Blend the spinach and water and gradually add the frozen berries and ginger, blending as you go. This is a tart green smoothie to energise you through the humpday slump!

 

Smoothie 4 - BananaBerry

1 large handful of spinach

100 - 150g frozen raspberries

100 – 150g frozen mixed berries or frozen cherries

Banana – chopped up and frozen

Water or almond milk, to taste and for preferred consistency

Blend the spinach and water and gradually add the frozen berries and banana. This combo is filled with potassium, which is good for regulating blood pressure 

 

Smoothie 5 - Tropical Mix Up

1 large handful of spinach

½ a large mango, chopped in chunks and frozen

½ tin of pineapple chunks

1 banana, chopped up and frozen

½ can of coconut milk

Water or almond milk, to taste and for preferred consistency

Blend the spinach and water or almond milk and coconut milk for the green base. Gradually add the chunks of mango, pineapple and banana, blending as you go. If the mixture is too thick, simply add water.

 

We would love to hear about your favourite green smoothie recipes, or if you took the challenge!

Share with us on our Facebook or Twitter pages.

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