Welcome to Run Like A Girl’s Green Smoothie Challenge… to gain full access to this challenge please note you must be a member of our Online Training group or be working on one of our training plans! Recipes are attached in our exclusive group!
In the hustle and bustle of our everyday lives, we often choose convenience over nutrition. We all have the challenge of getting in enough fruits and vegetables to our diet. The Green Smoothie Challenge (GSC) is a great way to have convenience in a simple, nutritious and tasty way! Through the GSC, many have experienced abundant health, regulated weight, increased energy, weight loss and reduced cravings.
The idea is to consume 5 green smoothie each week. We suggest you start by swapping out one of your meals or snacks for a green smoothie. Breakfast is usually a great place to start. The recipes are a mixture of 60% organic fruit and 40% organic leafy greens with 2 cups of filtered water or other liquid.
Think of the GSC as a way to clean house. During this challenge your body will be working hard to clean out some of the toxic waste that has accumulated over the years.
You can enjoy the smoothies just as the recipes suggest – there is no need to replace anything but feel free to get creative, experiment and/or use up whatever you have lying around the kitchen. Feel free to also add in a scoop of your favourite protein powder for extra protein.
To get the full health benefit of the green smoothies you want to make them in a blender that liquefies all of the ingredients. It’s not necessary to have a juicer, we are making smoothies, not juicing. Any commercial blender is adequate.
We also suggest that you purchase 4 – 6, 500mL (1 pint) glass jars to hold your smoothies. It’s always best to make them fresh. Sometimes that isn’t an option so you can make a smoothie ahead of time and carry it with you in your glass jar. Green smoothies can last up to 48 hours as long as you store then in the fridge or on ice.
The recipes provided are only guidelines. You can always swap out the fruits or greens for your favorite ones. If you have type II Diabetes, hypoglycemia or are sensitive to blood sugar swings please choose low glycemic fruits (low sugar fruits).
Again, welcome to the Green Smoothie Challenge. Please keep in touch and let us know how you are doing. We would love for you to share some of your recipes and pics with us on social media!
Choose Your Greens
Here’s a shortlist of 10 different green vegetables you can choose from. Feel free to pick a green veggie from the list if the one given in the recipe doesn’t suit your taste buds. If you are new to the green smoothie scene, opt for greens that are milder in taste such as spinach and lettuce.
Kale: Offers everything you want in a leafy green! It’s an excellent source of vitamins A, C, and K. It has a good amount of calcium for a vegetable, and also supplies folate and potassium.
Collards: Similar in nutrition to kale but they have a heartier and chewier texture and a stronger cabbage-like taste. A half cup has 25 calories. De-vein before blending to help improve texture.
Turnip greens: Are more tender than other greens. This sharp-flavored leaf is low in calories yet loaded with vitamins A, C, and K as well as calcium.
Swiss chard: With red stems, stalks, and veins on its leaves, Swiss chard has a beet-like taste and soft texture. Both Swiss chard and spinach contain oxalates, which are slightly reduced by cooking and can bind to calcium, a concern for people prone to kidney stones. Chard contains 15 calories in one-half cup and is a good source of vitamins A and C.
Spinach: Has 20 calories per serving, plus it’s packed with vitamins A and C, iron as well as folate. Spinach may change your smoothies colour but is mild in flavour.
Mustard greens: Have a similar nutrition profile to turnip leaves and collards. Mustard greens have scalloped edges and come in red and green varieties. They have a peppery taste.
Broccoli: With 25 calories a serving, broccoli is rich in vitamin C and is also a good source of vitamin A, potassium, and folate.
Red and Green Leaf and Romaine Lettuce: These lettuces are high in vitamin A and offer some folate. Leaf lettuces have a softer texture than romaine. Fans of Iceberg lettuce may go for romaine, a crispy green that’s better for you.
Cabbage: Although paler in color than other leafy greens, this cruciferous vegetable is a great source of cancer-fighting compounds and vitamin C. One-half cup cooked has 15 calories.
Iceberg Lettuce: This bland-tasting head lettuce is mostly water. It is last on the list for its health benefits. It’s not devoid of all nutrition, but it’s pretty close.
Green Smoothie Challenge Sample Recipes
The ideal quantity of Green Smoothie ingredients Include 200 grams (7oz) of leafy greens and 150 to 300 grams (5 to 10 oz) of fruit plus 1 to 2 glasses of water. If this is too much for you to begin with, start with half this amount and gradually increase each day.
Place your fruit into the blender with 1-2 cups of filtered water and blend for 25 seconds.
Add your leafy greens and blend until very smooth (30 seconds in a powerful blender and longer if your blender is not as powerful).
The recipes we are giving you for your green smoothies are just guidelines. You can choose to try the recipes provided each day, or use your favourite recipe for the entire challenge.
Bananas are a HUGE part of the Green Smoothie Challenge. You either love bananas or hate them. If you don’t like bananas choose from the banana substitute list below and swap them out for a different fruit.
The important thing is that you are using in 2-3 large handfuls of leafy greens and fruit and that you are enjoying the experience!
We thank our ambassador Nutritionist Lucy for creating this awesome challenge! You can check out more of what she does here…www.lucymalarkey.com