Day 2 - October 2012 GSC

After you have finished this 2-day Green Smoothie Challenge - remember to email "I Did It - your name and your city" to Clive of RawBC so he can track the numbers participating - send to info@rawbc.org


This GS is loaded with electrolytes from the young Thai coconut and potassium from the bananas and dandelion greens - a good one to replenish your body after a workout!

Fitness GS
2 cups coconut mylk
2 bananas, peeled
1 bunch dandelion greens
Optional: lemon juice

• Open a young Thai coconut and pour the liquid into your blender
• Scrape the meat out of the coconut and add the meat to the blender
• When water and meat from a young Thai coconut are blended together you have coconut mylk
• After making mylk, add rest of the ingredients and blend all together

Nutri-tip:
The diuretic and detoxing nature of dandelion helps to regulate hormones facilitating removal of toxins through sweat, bile and urine. Dandelion nourishes your blood and is high in potassium, which is effective in lowering blood pressure by replacing sodium.

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For those times when you just want to enjoy a drink that is thick and creamy, adding an avocado will do the trick!

Blue Avocado GS
1 cup frozen blueberries
1 banana, peeled
1 large peach, peeled and seeded
2 cups water
1 avocado, peeled and seeded

• You can substitute frozen peaches when fresh peaches are not in season
• Blend fruit and water together first
• Add avocado to blender and blend all together
• Feel free to add more water as needed

Nutri-tip:
Avocados contain oleic acid which lowers cholesterol, potassium to regulate blood pressure, and folate for heart health. Avocados also help absorption of carotenoids from vegetables, and contain vitamins, minerals and heart-healthy monounsaturated fat.

Day 1 - October 2012 GSC

Welcome to our Monthly
Green Smoothie Challenge!

Next month the GSC will be on November 19 and 20 - be sure to mark on your calendar!

This morning, the first thing I saw upon opening my fridge was a jar full of fresh mixed sprouts (when sprouts are fully sprouted placing them in fridge and rinsing daily keeps them fresh longer). Next I spotted some Gala apples and the idea of pairing them up led me to (yes you guessed it) pears!

So this is how Green Smoothies come to life - thoughts appear and the dance begins!

Apples n' Sprouts GS
2 apples
1 cup frozen pears
2 cups mixed sprouts
2 cups water

• Placing fruit in the blender first makes for easier blending
• After blending the fruit, add the fresh sprouts, and blend until smooth
• I used Gala apples - just removed the stem and the whole apple went into my Vitamix
• If using a regular blender you may want to leave the skin on, but remove the core
• And if not drunk right away the apples turn GS brownish - so add lemon juice

Nutri-Tips:

• Apples are a source of fiber and pectin, to help your digestive system work at its best, eliminating harmful toxins from your body.
• Sprouts are one of the most alkalizing, nutritious and easily accessible foods. Rich in vitamins, minerals, proteins and enzymes, they are easily grown in 4-6 days at minimal effort and little cost. A sprout contains all of the energy, vitamins, nutrients and power that enable it to transform from a small seed into a strong plant. In the sprout stage, its nutritional value is at its maximum (sprouted seeds can contain 400% more protein than lettuce and many times more nutrients).

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For dinner I felt like something mellow and smooth - this is what I had!

Arugula Cloud GS
1 peeled banana
2 pears with stem removed
1 peeled and seeded orange
1 handful Spinach
1 handful Arugula
2 cups water

• Blend fruits and water together first
• After blending the fruit, add the greens, and blend until smooth

Nutri-Tip:   Arugula is packed full of many vitamins and minerals including calcium, iron, potassium and vitamins A, C and K and folic acid just to name a few. Another great benefit of arugula is its aid in cancer prevention due to various properties. And it is also a great source of chlorophyll which helps to cleanse and energize the blood.

Day 2 - My GSC

You are invited to join the next regular GSC on Oct 15 and 16 - it doesn't matter what country you live in!

I did my own 2-day GSC this week - here are the recipes to share with you!

Every summer I look forward to getting out in the fields and picking an abundance of fresh, organic berries. And when frozen, this bounty lasts me through the winter with lots and lots of berries to blend with nutritient-dense dark leafy greens - Green Smoothie heaven!

And this morning as I was wondering how to use blackberries from my freezer - I found myself humming a song from the 60's (Deep Purple by Nino Temple and April Stevens) - so I just went with it and this is the result!

Deep Purple GS
2 cups water
1 cup frozen blackberries
1 banana, peeled
1/2 bunch Red Russian kale
1 Tbsp fresh lemon juice

• Adding the water and fruits to the blender first makes for easier blending
• Next add the kale and blend again until smooth and creamy
• Taste - to counter too green a flavour, simply add lemon juice or a slice of a peeled and seeded lemon

Nutri-tip:  Blackberries are the fruit with the highest level of antioxidants. What this means is that we are eating a fruit that researchers are finding prevents or reduces the risk of breast cancer, cervical cancer, pancreatic cancer, and gastrointestinal cancer.

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This is a good one to finish off this month's Green Smoothie Challenge!

Parsley Pudding GS
1 large bunch Italian Parsley
2 large Mango, peeled and seeded
1 large Pear, stem removed
2 cups water

• In a blender mix all ingredients together
• The result will be very thick
• For a pudding that is less sweet simply use one mango
• Pour into a bowl and serve with a spoon - very filling

Nutri-Tip: Parsley is good for the heart, as it contains folic acid, is beneficial for lowering blood pressure, is good for the healthy functioning of the kidneys as it aids the excretion of sodium and water through these organs, and is also good for strengthening the urinary bladder and preventing kidney stones. Parsley has high levels of vitamin C, as well as antioxidants and flavonoids, and contains chlorophyll to ward off bad breath or halitosis.

Day 1 - My GSC

My Green Smoothie Challenge!

Started out my day with a yummy Coconut Dandelion GS. This combination is a definite surprise! Usually Dandelion greens have a stronger taste, but when combined with coconut mylk this GS turns into a mellow delight goes down smoothly.

Coconut Dandelion GS
2 cups coconut mylk
1 banana, peeled
1 bunch dandelion greens

• Open a young Thai coconut and pour the liquid into your blender
• Scrape the meat out of the coconut and add the meat to the blender
• When water and meat from a young Thai coconut are blended together you have coconut mylk
• After making mylk, add rest of the ingredients and blend all together

Nutri-tip: 
The diuretic and detoxing nature of dandelion helps to regulate hormones facilitating removal of toxins through sweat, bile and urine. Dandelion nourishes your blood and is high in potassium, which is effective in lowering blood pressure by replacing sodium.
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Why do I usually make this GS once a week? For the simple reason that it tastes good!

Double Orange GS
2 cups water
2 oranges, peeled and seeded
1 banana, peeled
1 cup Arugula
1 cup Spinach
1 large chunk Ginger, peeled
1-1/2 Tbsp Chia seeds

• Adding the water, oranges, and banana to the blender first makes for easier blending
• To this liquid blend, add the arugula, spinach, ginger and blend again until smooth and creamy (if you don't have arugula, increase spinach to 2 cups)
• Add Chia seeds last and only blend for a few seconds to keep seeds whole
• Let GS sit in blender for 10 minutes while the Chia seeds absorb liquid and swell up to thicken the GS

Nutri-tip:  Arugula is packed full of many vitamins and minerals including calcium, iron, potassium and vitamins A, C and K and folic acid just to name a few. Another great benefit of arugula is its aid in cancer prevention due to various properties. And it is also a great source of chlorophyll which helps to cleanse and energize the blood.