The 3-Day Green Smoothie Challenge Shopping Guide & Recipes - How to Look Younger, Feel Better and Have More Energy in Just 3 Days!
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The 3-Day Green
Smoothie Challenge
Shopping Guide & Recipes
How to Look Younger, Feel Better and
Have More Energy in Just 3 Days!
terawarner.com
Your Shopping Guide
If you're new to green smoothies, you may be You need to be able to make smoothies that work
wondering what to get and how to do your for your family budget, seasonal availability and
shopping. As each person will be drinking taste preferences, so have fun and be flexible.
different amounts of green smoothie and
will have different access to fresh produce, In the interest of keeping it simple and playful,
these are just suggested recipes, not a menu here's what I suggest:
planner.
An abundant quantity of any or all of the following:
Fresh Fruit:
Apples Pineapple
Oranges/Clementines/
Bananas
Lemons & other citrus
Pears (any kind) Papaya
Grapes Persimmons
Melons Kiwi
Strawberries Mango
Peaches/Nectarines/
Raspberries
Plums/Apricots
Blueberries (frozen
Lime
berries are okay!)
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.
2 | terawarner.com
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
terawarner.com | 3
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 Start with enough produce
and greens that are most readily to last you (or you and your
available in your area. Organic family) 2 - 3 days, then see
is preferable to give your body how much you use up, and go
a break from pesticides and from there. You don't want to
chemicals, but just do your best! buy too much and have those
Even if you just start to get in lovely nutrients wilt away and
the habit of throwing in the stuff go to waste in your fridge. At
you usually throw away (e.g. the same time, you don't want
the green tops of strawberries, to be running out of food and
carrot tops, celery leaves, etc.), giving yourself excuses not to
you'll start to figure out how make your smoothie. It takes a
wide and wonderful the world bit to get the hang of what your
of greens really is. rhythm with green smoothies
will be. Remember, you can
adapt any of the suggested
recipes we’ve provided. Be
creative!
4 | terawarner.com
The Basic Green Smoothie
In case you’ve never made a green smoothie My favorite part is watching that green color
before, and you want to try your first glass of emerge! Try tasting the result. If it seems okay,
sunshine right now, then we suggest starting or if you think you’re game for more greens, add
with just two ingredients: ripe bananas and another handful of spinach. You’re done when
fresh spinach. (If you don’t have spinach at it tastes good (you can always work on adding
home at the moment, then you could also more greens later as you go along). Be sure to
use Romaine or leaf lettuce – the greener the let the mixture blend long enough that it’s not
lettuce, the better!) chunky.
If you’re a little skeptical, use two bananas. People who’ve never tried a green smoothie
If you’re brave, use one banana (you can before are always pleasantly surprised by
always add a second one after!). Peel your the taste (especially when it’s a sweet green
banana(s), put them in the blender, add a bit smoothie like this one!).
of water (enough to make them blend, but not
too watery), and press the button until they're Now you’re ready to get a little more creative!
blended. Then add a big handful of spinach, Below you’ll find some of our favourite recipes
poke it down into the mixture a little, and blend we’ve collected from past Green Smoothie
until well combined. Challenge graduates! Enjoy!
terawarner.com | 5
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 6 | terawarner.com
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.
terawarner.com | 7
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. *For a variation (my favorite!), try replacing the parsley and the kale with a big handful of red kale leaves! directions: Blend water with fruits, add greens progressively, and blend until smooth. Use more or less water as desired. 8 | terawarner.com
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!
terawarner.com | 9
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 *Eliminate the banana and add more water if you want a thinner outcome. directions: Blend and devour. 10 | terawarner.com
Raz-Ma-Tazz
ingredients:
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.
terawarner.com | 11Wild 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 Merry ingredients: 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! 12 | terawarner.com
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.
terawarner.com | 13A 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! 14 | terawarner.com
Dino Green Smoothie
ingredients:
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 Smoothie
ingredients:
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.
terawarner.com | 15Savoury Raw Soups and Blended Salads 16 | terawarner.com
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.
terawarner.com | 17Tomato 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. 18 | terawarner.com
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!
terawarner.com | 19Ginger 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. 20 | terawarner.com
Take Your Next Step Here
The 21-Day Green Smoothie Detox
Cleanse your body, detoxify your liver and experience a total
health transformation in only 21 days with the power of raw
foods & our 21-Day Green Smoothie Detox.
The Green Smoothie Queen’s Guide to Everything
You Ever Wanted to Know About Green
Smoothies!
You can purchase the Queen’s guide in the Tera Warner Store here.
Includes 80 gorgeous green recipes for green smoothies, gourmet
smoothies, juices, blended salads and more! Dozens of questions
and answers with the original Green Smoothie Queen herself,
Victoria Boutenko.
terawarner.com | 21You can also read
