Produce with Amy

“Make New Year’s goals. Dig within, and discover what you would like to have happen in your life this year. This helps you do your part. It is an affirmation that you’re interested in fully living life in the year to come.”
~Melody Beattie

In December I decided to jump-start my New Year by asking others to join me in a Green Smoothie Challenge. While I was already drinking one green smoothie a day for breakfast, I was in a bit a of rut and was often drinking the same combination over-and-over. I confess that I was a bit intimidated when requests started coming in for recipes and shopping lists, but once the posts were complete, I felt a sense of accomplishment. Since I had many requests for a January Green Smoothie Challenge, here are all the December recipes and shopping lists compiled into one post.

To those who are new to green smoothies, my recommendation is always to start by adding a small amount of greens. Spinach is naturally sweet and you won’t believe how good it tastes. A frozen banana is key because it gives the smoothie sweetness and makes it creamy. When I started making green smoothies over five years ago I would buy a couple of bunches of bananas a week and when they would get ripe I would peel and toss into a bowl or bag in the freezer. Now I do not put bananas in all of my smoothies because I try to be mindful of fruit that is high in sugar and often I drink a couple green smoothies a day. In a post dating back to June I shared how I first discovered green smoothies after my husband suffered a brain hemorrhage. Click here to read the post.

Experiment with your favorite fruit. I have tried tons of different combinations and often tossing in what I have on hand. Frozen fruit works well and makes the smoothie cold (though you can add ice as well). I try to stick to seasonal fruit so my smoothies often have a completely different combination of ingredients in the summer.

I tend to be a green smoothie “purist” and normally stick with water (regular water or coconut water), fruit, chia seeds, and greens. Though in these recipes I do add some light coconut milk to a few of the smoothies. The chia seeds make it filling and are a great source of calcium, protein, and Omega-3. Though, many of my Weight Watchers members add yogurt, milk and dairy-free milks, and even healthy oils to their green smoothies to help meet their Good Health Guidelines.

The smoothies are a great way to fortify your iron and breaking down the cell walls of the greens makes it easier for our bodies to absorb the nutrients. My husband Mike and I both drink one for breakfast and find them really filling and satisfying. I love them and I think they give me an important boost of energy in the morning!

If you do not have a high-powered blender I recommend blending up the greens and liquid first and then adding the fruit (cut up in small pieces) a little bit at a time. When you freeze your bananas you will want to slice or break them into small chunks. This may not be as easy as dumping cold cereal and milk in a bowl, but I promise that it is worth your labor!

Weight Watchers members may wonder how to count the PP for the green smoothies. Personally, I do not count the PP of the fruit in my smoothies and only count the things I add that would carry a PP value (chia seeds, coconut water, avocado). Though, if you run the smoothie through the Recipe Builder, it will give you a PP value (once a fruit or vegetable is not in its natural state it is easier to over-eat). I always like to mention at my meetings that the danger of smoothies are that they may bypass our bodies hunger signals. However, I do not have this problem with green smoothies. I take a long time to sip my smoothie in the morning and it really satisfies me until I can have a morning snack at around 10:00-10:30. I attribute this to the fact that the smoothies are full of fiber and the chia seeds make them especially filling.

If you drink daily green smoothies I recommend that you rotate your greens to avoid the buildup of alkaloids. Please read more about this in my Week #2 December Green Smoothie post. In this post I also discuss how fresh ginger root helps mask the grassy flavor of greens that have a stronger taste. If I desire a sweeter tasting smoothie I like to use frozen banana, dates, maple syrup, or raw honey. I suggest experimenting with different combinations until you find your favorite. Raw ginger also helps promote digestion as do parsley and cilantro (which is why I like to incorporate them in my recipes).

Here are the month’s worth of shopping lists and recipes (You will find a printable version at the end).

Produce with Amy ~ New Year Green Smoothie Challenge ~ 4 Week Shopping List

If you do not enjoy the listed fruit or berries, substitute with your favorite. The amount of fruit and greens you put into each smoothie will vary depending on your personal taste. I recommend that those who are new to green smoothies add a small amount of greens at first and go heavy on the fruit. You will find that the more smoothies you drink the more greens and less fruit you can start blending. If you prefer more fruit in your smoothies, you may find yourself running out during the week and other may find some left that you can incorporate into the next week’s green smoothies.

I suggest that you choose the ripest bananas that you can find. Peel and cut into pieces and toss in the freezer in a bag or bowl.

Week One:

• Spinach (3 ~ nine ounce bags of spinach)
• Bananas (5-7)
• 1 cucumber
• 1 fresh pineapple
• 1 avocado
• 2 limes
• 1 ~ twelve ounce bag of frozen mango (or 2 fresh)
• 1 ~ twelve ounce bag of frozen raspberries (or 2 containers of fresh)
• 1 ~ twelve ounce bag of frozen cherries
• 1 bunch of parsley
• 1 bunch of cilantro
• Fresh ginger root
• Coconut water (optional ~(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).
• Chia seeds (you may also use flax or hemp seeds)

Week Two:

• 2 (9 ounce bags) of spinach
• 1 bunch of kale (or an alternate green.)
• 1 bunch of cilantro
• 5-7 ripe bananas (peel and freeze)
• 1 pineapple (unless you have some left from last week. You will need 2 cups)
• 1 avocado
• 1 cucumber
• 1 orange
• 1 lemon
• 1 Granny Smith apple
• 1 pear
• Celery
• Frozen mixed berries (strawberries, raspberries, blueberries, blackberries ~ or similar mix)
• Fresh ginger root
• Cinnamon
• Nutmeg
• Vanilla extract
• Can of pumpkin
• 2 cans of light coconut milk (often found in the Asian food section)
  *Optional Ingredients
•  Molasses (used as flavoring in one of the smoothies)
•  Coconut flakes (used as a garnish for couple of the smoothies)
• Chia seeds (some people add hemp seeds or flax-seeds)
• Coconut water

Week Three:

• 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).

Week Four:

• Greens (I suggest a combination of greens ~ spinach, turnip greens, kale, chard, carrot tops, beet greens, or spring mix and dark green lettuces) Since the week #4 recipes are for 10 days, you may want to buy enough for the first five-7 days and purchase more mid-week.
• Bananas (plan for ½-1 banana per smoothie, unless you plan to sweeten with honey, dates, or another sweetener)
• Celery
• Frozen strawberries
• Frozen mango
• Bag of fresh cranberries
• 3 kiwi
• 1 red apple
• 1 green apple
• 1 pear
• 1 avocado
• 1 pomegranate (if you do not have a Vitamix or a high-speed blender you may want to buy a high quality pomegranate juice
• 2 grapefruit
• 4 limes and 1 lemon
• Parsley and/or cilantro
• 1 can light coconut milk
• Cinnamon
• Nutmeg
  *Optional ~ chia, hemp, or flax seeds and coconut water

RECIPES:

*If you plan on drinking your smoothies in the morning you may prep your smoothies the night before. Sometimes when I know I am going to be in a time pinch in the morning I blend the night before. Each recipe should render  3-4 cups (depending on how much greens and fruit that you add). I often make to make extra (or leave a little) for a mid-day snack. If you are using fresh, and not frozen fruit, I suggest adding a few ice cubes or chill your smoothie in the refrigerator.

WEEK ONE:

Day #1: Sunday Energizer Smoothie 

• 3-4 cups of spinach (more or less for one’s personal taste.)
• 1/2 a cucumber
• 1/4 cup fresh cilantro
• 1/4 cup fresh parsley
• 1 frozen banana
• 1/2 cup of raspberries
• 1/2 cup of mango
• 1 Tablespoons Chia Seeds (I add one Tablespoon per green smoothie that I am making. It is recommended to soak chia seeds. I do not soak mine since I have a high-powered blender and my smoothie often sits for  5-10 minutes before drinking. You could also stir into your smoothie before blending)
• 1 inch piece of peeled fresh ginger (since it is strong-tasting you might try to add a little at a time)
• 1 cup of coconut juice (or water)

Day #2: Sunrise Green Smoothie 

• 3 cups of spinach or greens of choice
• 1/2 cup of pineapple
• 1/2 cup of mango
• Juice of 1/2 a lime
• 1 Tablespoon of chia seeds
• 1 cup coconut water

(I find that the mango and pineapple is so sweet that I do not add a banana. However, you could add one or 1/2 a banana)

Day #3: Cherry Limeade Green Smoothie 

• 3 cups of spinach
• 1 lime & zest
• 1 cup of cherries
• 1/2-1 frozen banana (more if you want the smoothie sweeter)
• 1 Tablespoon chia seeds
• Fresh peeled ginger root to taste.
• 1 cup of coconut water or regular water

Day #4: Glowing Green Smoothie

• 3 cups spinach
• 1/2 avocado
• 1/2 cucumber
• 1/2 cup of pineapple
• 1/2 cup of mango
• Cilantro (to taste)
• Banana (optional)
• 1 Teaspoon of chia seeds
• 1 cup of coconut water or regular water

Day #5: Raspberry & Pineapple Passion Green Smoothie

• 3 cups spinach
• 1/2 cup of raspberries
• 1/2 cup of pineapple
• 1/2-1 banana
• Parsley (approximately ¼ cup)
• 1 Teaspoon of chia seeds
• 1 cup of coconut water or regular water

Day #6: Cherry Blast Green Smoothie

• 3 cups spinach
• 1/2 avocado
• 3/4-1 cup of cherries
• 1/2-1 banana
• Fresh peeled ginger root to taste
• 1 Teaspoon of chia seeds
• 1/2 lime and zest
• 1 cup of coconut water or regular water

Day #7: Mango Madness Green Smoothie (or “Leftovers” Green Smoothie)

• 3 cups spinach
• 1 cup of mango
• 1/2 – 1 Banana
• 1 Teaspoon of chia seeds
• Parsley or cilantro (or both) depending what you have left
• 1 cup of coconut water or regular water

For day #7 you may want to repeat one of your favorites from the week or toss in what you have leftover in ingredients from the week.

WEEK TWO:

Day #8:  Jamaican Dream Green Smoothie

• 3-4 cups of spinach
• 1/2 – 1 banana
• 1/2 cup of pumpkin
• 1/2 cup of pineapple
• 1/2 cup of light canned coconut milk
• 1 teaspoon vanilla
• 1 Tablespoon Molasses (since molasses is very strong-tasting you may want to add a little at a time)
• Garnish with shredded coconut and nutmeg
• 1/2 – 1 cup of coconut water (or regular water)

Day #9: Berry Blast Green Smoothie

•  1/3 of a bunch of kale
• 1/2 – 1 banana
• 1/2 bunch of cilantro (to taste)
• 1/2 avocado
• 3/4 cup of mixed berries
• Fresh ginger root to taste (peeled)
• 1 cup of water (or coconut water)

Day #10: Lean & Green Smoothie

• 2-3 cups of spinach
• 1/2 cup of pineapple
• 1 Granny Smith Apple (if it is organic, leave on the peel)
• 1/2 cucumber (if it is organic leave on the peel)
• 1/2 avocado
• Juice and zest of one lemon (1/2 if you want it less tart)
• 1/2 bunch of cilantro (to taste)
• Optional ~ banana (if you want it more sweet. I leave it out. You could also add another 1/2 cup of pineapple for sweetness)
• 1 cup of water

Day #11: Berry Bliss Green Smoothie

• 1/3 of a bunch of kale
• 1/2-1 banana
• 1 cup of mixed berries
• 1/2 cup of light canned coconut milk
• *Optional ~ ginger root to taste
• 1/2 – 1 cup of water

Day #12: Autumn Harvest Green Smoothie

• 3-4 cups of spinach
• ¾ – 1 cup of pumpkin
• 1 pear
• Ginger root (to taste)
• 1 teaspoon nutmeg
• 1 teaspoon cinnamon
• ½ cup canned light coconut milk
• ½ – 1 cup of water
• *Optional ~ banana (depending on how sweet you want it to be)

Day #13: Pina Colada Green Smoothie

• 3-4 cups of spinach
• 1 cup of pineapple
• ½ – 1 banana
• ½ cup of light canned coconut milk
• ½ cup of coconut water or regular water
• Garnish with coconut

Day #14: Citrus Fusion Green Smoothie

• 1/3 bunch of kale
• 1 orange (zest for extra flavor)
• 1/2 – 1 banana
• 1/2 cup of light canned coconut milk
• 1 teaspoon of cinnamon
• 1 teaspoon of vanilla
• 1/2 – 1 cup of coconut water or regular water

WEEK THREE:

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

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

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

Day #18: Spicy Apple-Berry Green Smoothie

• 3 -4 cups of your greens of choice
• 1/2 cup of raspberries
• 1/2 cup of blueberries
• 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

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

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

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

WEEK #4:

Day #22: Tropical Dream Green Smoothie

• 3 – 4 – cups of your greens of choice
• 1 banana
• 1/2 cup of mango
• 1/2 cup of strawberries
• Cilantro or parsley to taste
• Lime juice and zest (to taste. I like to use the whole lime but you may want ½)
• ½ cup of light coconut milk
• 1/2 cup of coconut water/or water
  *Optional ~ 1-2 Tablespoons of chia seeds/flax seeds/or hemp seeds

Day #23:  Apple Pie Green Smoothie

• 3 – 4 cups of your greens of choice
• 1 red apple
• 1 banana
• 1 teaspoon vanilla extract
• 1/2 cup of light coconut milk
• ½ cup of coconut water or water
• Cinnamon & nutmeg to taste
  *Optional ~ 1- 2 Tablespoons of chia seeds/flax seeds/or hemp seeds

Day #24: Sweet Tart Green Smoothie

• 3 -4 cups of your greens of choice
• 1/2 cup of cranberries
• 1 pear
• 1 rib of celery
• Juice and zest of 1 lemon
• Raw honey/dates/or banana
• 1 cup coconut water or water
  *Optional ~ 1-2 Tablespoons of chia seeds/flax seeds/or hemp seeds

Day #25: Strawberry Kiwi Holiday

• 3 -4 cups of your greens of choice
• 1 cup of strawberries
• 2 kiwi
• Fresh ginger root, peeled (to taste)
• Raw honey/dates/or banana
• 1 cup coconut water or water
  *Optional ~ 1-2 Tablespoons of chia seeds/flax seeds/or hemp seeds

 Day #26: Citrus Sunshine Green Smoothie

• 3 -4 cups of your greens of choice
• 1 orange
• ½ or whole grapefruit
• 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/flax seeds/or hemp seeds

Day #27: Persephone’s Envy Green Smoothie

• 3 -4 cups of your greens of choice
• 1/2 pomegranate (or ½ cup of juice)
• 3/4 cup of mango
• 1 rib of celery
• Avocado (1/2 or whole)
• Raw honey/dates/or banana
• 1 cup coconut water or water
  *Optional ~ 1-2 Tablespoons of chia seeds/flax seeds/or hemp seeds

Day #28: Sip of Summer Green Smoothie

• 3 -4 cups of your greens of choice
• 1/2 cup of strawberries
• 1/2 cup of mango
• Parsley or cilantro (to taste)
• Raw honey/dates/or banana
• 1 cup coconut water or water
  *Optional ~ 1-2 Tablespoons of chia seeds/flax seeds/or hemp seeds

Day #29: Sea Breeze Green Smoothie

• 3 -4 cups of your greens of choice
• 1/2 cup of cranberries
• 1/2 cup of pomegranate
• ½ or whole grapefruit
• Raw honey/dates/or banana
• 1 cup coconut water or water
  *Optional ~ 1-2 Tablespoons of chia seeds/flax seeds/or hemp seeds

Day #30: Glistening Green Smoothie

• 3 -4 cups of your greens of choice
• 1 kiwi
• 1 green apple
• 1 rib of celery
• Avocado (1/2 or whole)
• Parsley or cilantro ~ or both (to taste)
• Ginger root (to taste)
• Raw honey/dates/or banana
• 1 cup coconut water or water
  *Optional ~ 1-2 Tablespoons of chia seeds/flax seeds/or hemp seeds

Day #31: Celebration Green Smoothie

• 3 -4 cups of your greens of choice
• 1 orange
• 1/2 cup of cranberries
• Ginger root to taste
• Cinnamon to taste
• 1/2 cup of light coconut milk
• Raw honey/dates/or banana
• 1/2 cup coconut water or water
  *Optional ~ 1-2 Tablespoons of chia seeds/flax seeds/or hemp seeds

Printable Shopping Lists and Recipes:
New Year Green Smoothie Challenge ~ 4 Week Shopping List
New Year Green Smoothie Challenge ~ 4 Weeks of Recipes

Pin this post HERE.

Thank you so much for reading and sharing this healthy journey with me. By drinking a green smoothie a day we are giving our healthy New Year’s resolutions a running start. I plan to continue drinking them on a daily basis and I promise to share my favorite combinations. Please share your favorites with me (in either a comment on a post or on my Produce with Amy Facebook Page). Cheers to a productive and healthy 2014! Together we will thrive.