And here we are again! It has been over a year and a half since the last 30 day challenge but that was inspiration enough for me to start my day with a green smoothie every day, as I’m sure it has been to many of you.
I’ve had a few requests from friends to restart the daily reminders and recipes so this time it will hopefully be much easier to follow along. As a refresher, here are the things to keep in mind as you begin this challenge.
Getting Started with the Challenge: (adapted from Simple Green Smoothies)
The goal is to help you drink at least one green smoothie a day for the next 21 days…and you can keep it flexible as long as you can make it happen.
#1: Drink at least one green smoothie per day (1 green smoothie = 16 ounces). The recipes make 2 servings— so you can share with a friend, save the other half for a snack or half the recipe.
#2: Keep eating regular meals. If you’re trying to shed some pounds, you can substitute a green smoothie for a meal. But don’t starve yourself. I find that I’m hungry an hour after my green smoothie first thing in the morning. In such a case I eat a healthy breakfast an hour or two after my smoothie. Listen to your body. In general make sure you maintain a healthy diet if you want to see a difference in your weight and in your overall health.
#3: Read the weekly shopping list and daily recipes here or on the Roz Ka Khana Facebook page.
#4: Be adventurous! Buy that mustard or collard green at the farmer’s market! Throw in some coconut oil! Sprinkle the top with chia seeds! You can be flexible with your smoothies.
#5: Buy fresh veggies and organic as much as you can. Be sure to wash the greens and fruits well especially if they are non organic to wash off the pesticides.
#6: The green smoothie general recipe is greens (1-2) + fruits (1-2) + herbs (1-2) + liquid base (coconut water or almond milk or water) + superfood (optional – hemp, chia, flax, spirulina etc)
#5: Blend your heart out! Any blender will do as long as you are consistent and use it a lot.
Happy smoothi-eing. You will notice that one green smoothie a day will transform your life as well, and hopefully help you drop a few pounds if you need to.
Shopping List for Week One: (This is for one serving or 2 cups of smoothie. Please scale up or down based on your specific needs)
- 2 peaches (2 cups)
- 7 bananas
- 1 cup grapes (or cherries)
- 4 oranges
- 1 pineapple, fresh or frozen
- 1 cup blackberries or raspberries
- 1 cup strawberries
- 1 cup blueberries
- 2 bags fresh spinach (10-16 ounces each)
- ½ cup almonds
- Almond milk, unsweetened