Week #3 ~ December Green Smoothie Challenge (Recipes & Shopping List)

“Simplicity is the ultimate sophistication.”
― Leonardo da Vinci

As we approach the third week of the December Green Smoothie challenge, it makes me smile when I receive messages from individuals who tell me that my posts have encouraged them to try green smoothies for the first time. What makes it even better is hearing how much they love them! While my life is fraught with a busy schedule and a mile-long (and always growing) “to do list”, I am thankful that I am making the time to share recipes that others are enjoying. Thank you for the emails, for stopping by my Produce with Amy Facebook Page, and for sharing my recipes with others. I passionately believe that we all need a community to support us and am always inspired by the power of social media to connect and transform our lives.

If one of my recipes does not suit your taste buds, try to figure out what you can add or change to make it more pleasing. Not sweet enough? Add more fruit or cut back on the greens. Add some fresh lemon juice to brighten the taste or add more fresh ginger root to mask stronger tasting greens.

If you are reading my blog for the first time you may want to check out the recipes and shopping list for Week #1

and Week #2 of the December Green Smoothie Challenge. You will find printable shopping lists and recipes as well as hints and tips for those who are new to green smoothies.

Last week I discussed the importance of rotating our greens in green smoothies and this week I am including kale and turnip greens on the printable shopping list. Other greens you may consider are carrot tops and beets (after enjoying the vegetables reserve the tops and blend in your smoothie), chard, and spring mix greens or lettuces (stick to the dark and brilliantly hued varieties). It is fine if you decide you want to stick with spinach. but if you drink green smoothies for a lengthy amount of time, I recommend that you rotate the greens.

When I blend green smoothies my goal is to keep them as simple as possible. I try not to add too many kinds of fruit to make the smoothie easy for my body to digest and for maximum nutrient absorption. My husband Mike and I each drink a green smoothie first thing in the morning and find that it gives us a boost of energy. Since neither of us have an appetite in the morning, a green smoothie allows us to hydrate and nourish our bodies without the heavy feeling that comes with many breakfast foods. On occasion (like last week’s recipes) I will add pumpkin but I normally stick to non-starchy fruit. I try to follow raw foodist,Victoria Boutenko’s Guidelines for Green Smoothie Consumption.

This week I decided to include blueberries in the green smoothie shopping list. In the Upper Peninsula of Michigan 2013 was a phenomenal summer for wild blueberries and I know that many of my U.P. friends have berries stashed away in the freezer. Not only do blueberries make a mean green smoothie (more like purple, or brown 😉 depending on what else you add) but blueberries are brimming with health benefits.

For these recipes I give the option of raw honey, dates, or banana for sweetness. I recommend experimenting to see how much you would need to reach your desired level of sweet.

Dates can be found in the produce section of your local grocery (especially during the holiday baking season), at organic markets, and in health food stores. I like to buy medjool dates and sometimes I buy chopped dates rolled in coconut. Not only do I like adding them in smoothies but they are so sweet that snacking on a single date can often satisfy a sweets craving.

Suggested amount to be added to a smoothie ~
*1/2 – 1 banana
or
*1 Tablespoon of raw honey
or
*2-3 Medjool dates

Week #3 ~ December Green Smoothie Challenge Shopping List
*Shopping list is based on one 3-4 cup Green Smoothie a day.

2 bunches of kale, 2 bunches of turnip greens (or greens of your choice)
1 bunch of parsley
1 bunch of cilantro
1 bag of frozen peaches (could substitute mangos or pineapple)
1 bag of frozen raspberries
1 bag of frozen blueberries
5-7 ripe bananas (peel and freeze)
Celery
1 kiwi
1 orange
1 apple (any variety)
1 pear
2 avocado
2 lemons
3 limes
Fresh ginger root
Cinnamon
Vanilla extract

*Optional Ingredients

In place of the banana to sweeten the smoothie you may opt for medjool dates (or even chopped dates) or raw honey (or rotate sweeteners day-to-day)
Coconut flakes (used as a garnish for couple of the smoothies)
Chia seeds (I add these to my smoothies each day. Some people add hemp seeds or flax-seeds)
Coconut water (regular water works fine but there are many health benefits to drinking coconut water. It can often be found in the Latin food or heath food section of the supermarket. I usually buy one large can per two green smoothies…or a couple liter containers).

Printable list: Week Three December Green Smoothie Challenge Shopping List

WEEK THREE RECIPES
*Each recipe will render approximately 3-4 cups. If you want a smaller amount reduce the ingredients. If you want to drink part of the smoothie and save the rest for a snack they will keep fresh for a few days in the refrigerator (some separation may occur but they will still be nutritionally intact. This means they can also be made the night before to save precious time in the morning). I often pack a green smoothie to sip on my 1/2 hour commute home from work.

Printable recipes posted below.

Sunday ~ Day #15: Blue Boost Green Smoothie

*3 – 4 – cups of your greens of choice
*1/2 – 1 cup of blueberries
*1/2 – 1 avocado
*Raw honey/dates/ or banana for sweetness
*1 teaspoon of cinnamon (or to taste)
*1 cup of coconut water/or water
*Optional ~ 1-2 Tablespoons of chia seeds
*Optional ~ garnish wish shredded coconut

Monday ~ Day #16: Peach-Raspberry Zinger Green Smoothie

*3 – 4 cups of your greens of choice
*1/2 cup of raspberries
*1/2 cup of peaches
*Juice and zest of 1 lime
*Cilantro (to taste)
*Fresh ginger root, peeled (to taste)
*Raw honey/dates/ or banana
*1 cup of coconut water or water
*Optional ~ 1- 2 Tablespoons of chia seeds

Tuesday ~ Day #17: Blueberry Twist Green Smoothie

*3 -4 cups of your greens of choice
*1 cup of blueberries
*Juice and zest of 1 lemon
*Raw honey/dates/or banana
*1 cup coconut water or water
*Optional ~ 1-2 Tablespoons of chia seeds

Wednesday ~ Day #18: Spicy Apple-Berry Green Smoothie

*3 -4 cups of your greens of choice
*1/2 cup of raspberries
*1/2 cup of bluberries
*1 apple (if organic leave the peel)
*Fresh ginger root, peeled (to taste)
*Cinnamon (to taste)
*Parsley or cilantro (to taste)
*Juice and zest of 1 lemon
*Raw honey/dates/or banana
*1 cup coconut water or water
*Optional ~ 1-2 Tablespoons of chia seeds

Thursday ~ Day #19: Luscious Green Smoothie

*3 -4 cups of your greens of choice
*1/2 cup of peaches
*1 pear
*1 rib of celery
*1/2 – 1 avocado
*Parsley or cilantro (to taste)
*Fresh ginger root, peeled (to taste)
*Juice and zest of 1 lime
*Raw honey/dates/or banana
*1 cup coconut water or water
*Optional ~ 1-2 Tablespoons of chia seeds

Friday ~ Day #20: Orange & Blue Blossom Green Smoothie

*3 -4 cups of your greens of choice
*1/2 – 3/4 cup of blueberries
*1 orange (and zest)
*Raw honey/dates/or banana
*Cinnamon to taste
*1 teaspoon vanilla extract
*1 cup coconut water or water
*Optional ~ 1-2 Tablespoons of chia seeds

Saturday ~ Day #21: Flourishing Green Smoothie

*3 -4 cups of your greens of choice
*1/2 cup of peaches
*1/2 – 1 avocado
*1 kiwi
*Parsley or cilantro (to taste)
*Fresh ginger root, peeled (to taste)
*Juice and zest of 1 lime
*Raw honey/dates/or banana
*1 cup coconut water or water
*Optional ~ 1-2 Tablespoons of chia seeds

Printable Recipes: Week Three December Green Smoothie Challenge Recipes

Pin this post HERE.

Week Four Green Smoothie Recipes

Thank you for joining me on this challenge. I would love to hear feedback about the challenge so far. Have your noticed any health benefits? What has been your favorite combination? I hope you enjoy the recipes for week #3. Cheers to our health and for getting a jump-start on our resolutions for the new year!