7-day-challengeAre you ready for a diet and lifestyle reboot with a daily green smoothie?

Join me for a 7-Day Green Smoothie Challenge that is designed to help you start, or re-start, a daily green smoothie habit.

So, what exactly is the green smoothie challenge?

The Green Smoothie Challenge is simple, for 7 days starting on Monday, September 22nd, all you have to do is replace one of your regular meals with one of the green smoothie recipes in the Green Smoothie Challenge Guide (download link is below).

I recommend having your green smoothie for breakfast, but you can have it for whichever meal is most convenient for you.

This is not a green smoothie fast. Continue to eat healthy, whole food meals as much as possible during your other meals while on this challenge.

Join the challenge and follow along with me on Facebook. Feel free to post your thoughts and any changes you made to the green smoothie challenge recipes.

I have broken the recipes and shopping list into separate files to make shopping easier. If you can’t find an ingredient, there is a substitution list in the front of the guide.

7-Day Meal Replacement Green Smoothie Challenge

7-day green smoothie challenge recipesRecipes
Click here for the recipes.

Shopping ListShopping List
Click here for the shopping list.

30-Day Meal Replacement Green Smoothie Challenge

Are you ready to take your health journey beyond the seven days? Try my 30-Day Green Smoothie Challenge! This challenge comes with a success journal to track your progress and an additional recipe book for even more tasty green smoothie ideas. Click here to check it out now!


About Tracy
Tracy Russell is the creator of the Green Smoothie Weight Loss Program, the 30-Day Whole Foods Challenge and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle.




Green Smoothie Weight Loss Program


My new book, The Best Green Smoothies On The Planet, will be available on December 16. However, if you pre-order it right now, (or have already pre-ordered!) you are entitled to receive a complimentary preview of my book, complete with seven recipes and a shopping list.

To get your copy, have your pre-order receipt ready and . You must attach a copy of your order receipt.

If you haven’t already ordered your copy, click here to order it now.

The Best Green Smoothies On The Planet The Best Green Smoothies on the Planet: The 150 Most Delicious, Most Nutritious, 100% Vegan Recipes for the World’s Healthiest Drink
by Tracy Russell

In The Best Green Smoothies on the Planet, Tracy Russell shares healthful, down-to-earth recipes made with unprocessed whole foods. Packed with fresh fruits and vegetables—particularly leafy greens—that you can find at your neighborhood grocery store or local farmers’ market, every recipe in this book contains nutrition information as well as options for substitutions and variations. Russell reveals optimal flavor pairings (which green goes best with which fruit and which fruits blend best together) and specific health benefits of key ingredients.

Focusing on the many positive effects of drinking green smoothies, including detox and cleansing, natural weight loss, and mood enhancement, Russell offers nutrients-rich recipes with flavorful, fun combinations such as:

Pineapple-Chai Smoothie with Ginger

Chocolate–Peanut Butter Green Smoothie

Pomegranate-Cherry Green Smoothie

Orange–Goji Berry Green Smoothie

With 150 delicious green smoothie favorites (enough smoothies for five whole months!), The Best Green Smoothies on the Planet provides recipes that can accommodate and enhance any individual or family diet. Anybody who wants to access the incredible health benefits of green smoothies will enjoy these easy, accessible, and tasty recipes.

Why do green smoothies burn my mouth and throat?Green smoothies are delicious, nutritious super-meals. But for some people, certain ingredients used in a smoothie can bite back by inflicting a burning or itchy sensation in the mouth, or even causing blisters.

There are three main reasons why drinking a green smoothie might give you a burning sensation in your mouth or throat.

1 – Oral Allergy Syndrome

The most common is that you have an allergy to one of the ingredients you used to make the smoothie. Some of the most common allergenic fruits include bananas, mangoes, papaya, kiwifruit, apples, oranges, cantaloupes and strawberries, to name a few. These fruits contain proteins that are similar to protein antigens found in pollen.

Itching, burning and even swelling of the lips can result from eating fruits that you are allergic to.

If you do not know which fruit is causing the allergic response, simplify your green smoothies by using only one fruit at a time. For example, make a simple banana-spinach green smoothie, and if that has no negative effect, then add one additional fruit every few days until you isolate the culprit.

An allergy doctor can also help you determine what you are allergic to so that you can avoid fruits and/or vegetables that provoke a response in the future.

2 – Bromelain Enzyme Burn

While I have never experienced a burning sensation from eating pineapple, some people do. For some, it may be Oral Allergy Syndrome.

However, that pineapple burn might not be allergies at all, and could be caused by a protein-digesting enzyme found in the fruit called bromelain.

If you are sensitive to this enzyme, it can cause tongue pain and burning shortly after eating fresh pineapple. Bromelain isn’t harmful, though, and the enzyme is deactivated by your stomach acid.

Bromelaine is especially concentrated in the tough, fibrous core of a pineapple. If you are sensitive to bromelain, don’t blend pineapple core into your green smoothies. Rinsing your mouth with salt water (bleck!) is said to quickly neutralize the burn.

3 – Combining Maca Root Powder With Kale or Other Cruciferous Greens

While I haven’t found anything written about this, both my husband and I experience a burning sensation in our throats when we drink a green smoothie made with raw maca powder and kale. It also happens when we mix maca powder with any other cruciferous green.

I can make a maca-spinach green smoothie, or blend maca and dandelion greens just fine. And I can add all the kale I want to any combination of fruits in a green smoothie. But I just can’t choke down maca with crucifers.

I suspect that there is a naturally-occurring chemical compound in both maca and kale that becomes too concentrated when I mix the two.

I also need to be mindful when using certain protein powders that contain maca, because even just a little bit will cause the reaction.

Return to the Green Smoothie FAQ.

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Chocolate Covered Cherry Smoothie I love fresh cherries! They are one of my favorite fruits. I buy them in bulk while they are in season and freeze them for later use.

I also use the frozen cherries in my favorite vegan cherry ice cream recipe!

Cherries are loaded with antioxidants. They also contain beta carotene, vitamin C, potassium, magnesium, iron, folate and fiber. Tart or sour cherries contain more beta carotene and slightly more vitamin C.

I used cacao to give this recipe a chocolaty flavor. You can find cacao powder at most health food stores or online.

If you have a sensitivity to caffeine, I recommend substituting the cacao for carob or cocoa powder.

The chia seeds help to add a little extra protein to the smoothie as well as adding a healthy dose of omega-3′s. You can always use flax seeds instead of chia. While chia seeds have more calcium, flax seeds contain similar amounts of omega-3s.

Chocolate Covered Cherry Smoothie

  • 1 banana, peeled
  • 1 cup fresh or frozen cherries, pitted
  • 1 tablespoon cacao powder
  • 3 cups fresh baby spinach
  • 2 tablespoons chia seeds, soaked for 5 minutes
  • 8 ounces homemade almond milk

Start by adding the liquid to your blender (I use a Vitamix), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.

Nutrition Information

Calories: 353
Protein: 10g
Carbs: 65g
Fiber: 15g
Calcium: 18% RDA (Recommended Daily Allowance)
Folate: 211.6 mcg
Iron: 6.3mg
Vitamin A: 61% RDA
Vitamin C: 62% RDA

This green smoothie is also a rich source of vitamins B1 through B6, vitamin K, copper, magnesium, manganese, phosphorus, potassium and zinc.

Serving Size: One. (This recipe makes a large, 32-ounce smoothie. It is a meal-replacement smoothie and not a snack. I recommend drinking half right away and the other half about 30 minutes later. If it is too much for you, store leftovers in a sealed container in the refrigerator for up to 24 hours.)

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I get this question a lot:

“How long can I store a green smoothie in the refrigerator?”

Storing Your Green SmoothiesGreen smoothies are best consumed immediately after making them. However, they can be stored in an air-tight container for up to 48 hours.

Smoothies may separate when they sit, and the texture can change. Some smoothie combinations might become too thick or gelatinous if left for too long. For example, a smoothie made with kale for fresh blueberries will become gelatinous if it sits for more than a couple of hours.

Flavor might also change. I find that green smoothies taste the best when they are the freshest. They are not as flavorful the next day.

How To Store A Green Smoothie

Green smoothies should always be kept in the refrigerator. Glass mason jars are the ideal solution for keeping them air-tight and fresh.

Never store a smoothie in your blender pitcher. Most blender manufacturers caution that storing foods in the pitcher may destroy the seal and make the blender harder to clean.

You can transport a green smoothie (to work, on the road, etc…) in any insulated travel container that will keep it cool.

Do Green Smoothies Lose Nutrients When Stored?

Any food loses nutrients the longer it sits. In fact, fruits and vegetables begin to lose nutrients after they are harvested, and as they sit in the store.

Personally, I don’t worry about nutrient loss in a green smoothie when it is consumed within 24 hours.

Time-Saving Green Smoothie-Making Tips

If your morning is just too hectic to squeeze in a few minutes to make a green smoothie, then you can certainly blend it up the night before.

For an even fresher option, chop up all of the fruit and leafy green ingredients the night before, and keep them in the refrigerator in a sealed container. In the morning, all you have to do is dump everything into your blender and hit the “blend” button!

And yet another time-saving option is to pick one day per week to chop all of your smoothie ingredients, including greens. Divide everything up into single-smoothie serving sizes and place them in freezer-safe containers.

You can label what’s in each smoothie if you want. When you want a smoothie, simply take a pre-portioned smoothie bag out of the freezer, toss the chopped ingredients in your blender, add some liquid and blend.

I would not recommend freezing root vegetables like carrots and beets as they will last a long time in the refrigerator anyway, and are going to be very hard to blend when frozen.

Kale, spinach and collard greens freeze well, but I don’t recommend freezing lettuce or dandelion greens.

Fresh produce is always better than frozen, but if you don’t have time to make a fresh green smoothie every morning, this pre-portioned smoothie tip is a great time saver and will still provide the nutrition and health benefits of green smoothies.

Check out my 30-Day Green Smoothie Challenge for great smoothie recipe ideas so you don’t have to spend the time looking for recipes. I have included all the nutrition information for you. I have also included an easy to follow shopping list and a substitution list if you find an ingredient you don’t like or can’t find.

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Unfortunately, the Weekend Detox Guide is no longer available for free. The special 48-hour promotion is over!

However, I encourage you to check out my 30-Day Green Smoothie Challenge, or commit to changing your health and lifestyle with my 30-Day Whole Foods Challenge.

Enjoy!

Tracy Russell, Founder
Incredible Smoothies

Strawberry-papaya-smoothieThis smoothie is absolutely delicious! I call these types of recipes “tropical fusion” because they blend flavors from the tropics with local, seasonal fruits and veggies.

I added a carrot to this smoothie to boost the vitamin A content. Your body converts the beta-carotene in fruits and vegetables into vitamin A. Carotenoids in carrots also promote eye health.

Carrots also provide vitamins C, B3, B6, E and K as well as minerals such as iron, magnesium, phosphorus, calcium, molybdenum and potassium. They are also a great source of dietary fiber.

This smoothie recipe isn’t quite a meal, but you can turn it into a filling, nutritious breakfast or lunch by adding a scoop of protein powder and some dark, leafy greens like kale, spinach or chard. Protein powder would triple the protein content, and turning this into a green smoothie would significantly boost the calcium and iron content.

Papaya-Strawberry Beta-Carotene Blast Smoothie

  • 4 large strawberries
  • 1 cup papaya, cubed
  • 1 medium carrot, chopped *
  • 1 tablespoon chia seeds, soaked for 5 minutes
  • 1 banana, peeled
  • 8 ounces unsweetened almond milk

Start by adding the liquid to your blender (I use a Vitamix), followed by the soft fruit. Blend on high for 30 seconds or until the smoothie is creamy.

* If you don’t have a high-speed blender, you will need to cut the carrot into pieces before adding it to your blender. You can also try steaming the carrot first before blending it (allow the carrot to cool before you use it in a smoothie).

Nutrition Information

Calories: 286
Protein: 5 grams
Carbs: 57
Fiber: 11.2 grams
Folate: 109.7 mcg
Calcium: 9% DV
Iron: 2.4 mg
Vitamin A: 83%
Vitamin C: 193%

This smoothie is also a rich source of vitamins B1 through B6, vitamin K, copper, magnesium, manganese, phosphorus, potassium and zinc.

Serving Size: One.

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Peach-Strawberry Green Smoothie I made this tasty peach and strawberry green smoothie the other day and shared it with my 11 month old son. He is turning into quite the smoothie drinker! I can’t believe my baby is almost a year old!!!

I added some chia seeds for the additional protein and a healthy dose of omega-3′s.

Just two tablespoons of chia seeds provide 2.4 grams of protein and 240% of your daily recommend allowance of omega-3′s.

Peaches are a good source of vitamin C, potassium, lycopene and lutein. Research shows that lycopene and lutein may help prevent heart disease, macular degeneration and certain cancers.

For an extra-refreshing green smoothie on a hot summer day, try using frozen strawberries in this recipe.

Almond-Peach-Strawberry Green Smoothie Recipe with Chia Seeds

2 medium peaches, pitted
5 medium strawberries
3 cups fresh baby spinach
2 tablespoons chia seeds, soaked for 5 minutes
8 ounces homemade almond milk

Start by adding the liquid to your blender (I use a Vitamix), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.

Nutrition Information

Calories: 331
Protein: 11g
Carbs: 59g
Fiber: 15.6g
Calcium: 19% RDA (Recommended Daily Allowance)
Iron: 6.4mg
Vitamin A: 71% RDA
Vitamin C: 144% RDA

This smoothie is also a rich source of vitamins B1 through B6, vitamin K, copper, magnesium, manganese, phosphorus, potassium and zinc.

Serving Size: One.

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Green-Smoothies-For-BabiesAs some of you might know, I gave birth to my first child in September of 2013. Now he is almost 11 months old and loving his green smoothies! He gets really excited when he hears the Vitamix whipping up breakfast. He crawls over to me and practically climbs up my leg trying to get some of the green smoothie I am making.

Both my husband and I share our smoothies with him. He drinks about 6 ounces a day.

Green smoothies are an excellent way to give your baby an easily digestible, highly nutritious form of fruits and vegetables every day.

When to Introduce Your Baby To Green Smoothies

I began to introduce green smoothies to my son when I started to feed him baby purees. He was around five months of age. I knew he was ready to try new foods when he showed interest in, and reached for foods that my husband and I were eating.

All babies are different, though. If your baby doesn’t show an interest in food at five months, I would wait to give them baby purees or smoothies until they do.

Green smoothies, however, should not replace breast milk or infant formula. They are best used as part of your baby’s overall diet and as a way to add vegetables to their diet.

How I Give My Baby Green Smoothies

My son’s first green smoothie had kale, papaya and banana. Don’t shy away from the dark leafy greens like kale and dandelion greens. Your baby isn’t used to sweet foods so they don’t know the difference. I usually give him a few ounces of the smoothie I am drinking.

When I first started giving him green smoothies, I introduced only one new food at a time. If you mix too many new foods and they have a reaction, you will not know which ingredient caused the reaction.

I don’t add sweeteners to my green smoothies, but if you do, I would not share your smoothie with your baby. Make a smoothie with only fruits, vegetables and dark leafy greens. Their taste buds are still adjusting to new foods and the last thing you want is for them to demand extra sweet foods.

The other day, I made him a smoothie with 1/4 banana, 5 slices of carrot, 2 pieces of broccoli, 5 grapes, 1/4 cup spinach, 1 teaspoon vanilla protein powder and three ounces of water. If he is drinking his own smoothie instead of sharing mine, I will add a little protein powder to his smoothies.

My son drank his smoothie through a plastic straw when he was five months old, however, he would bite it so I switched to glass. GlassDharma makes a short straw that he can use from a small cup (with supervision). I hold the jar and straw for him.

When he started drinking green smoothies, I placed my fingers about an inch from the top of the straw to prevent him from shoving the straw all the way to the back of his throat. You might not have to do this step with your child, but my son used to stuff as much of the straw in his mouth as he could if I didn’t hold it for him. After a few weeks, he got better at using a straw and I no longer needed to hold it for him.

I usually add more smoothie to a glass than I think my son will drink. That lets him choose how much he wants. When he stops reaching for the glass, he is done. He started with about 2 ounces when he was five months old, and now he drinks about 6 ounces (at eleven months).

Once again, green smoothies should NEVER replace formula or breast milk. They should be used as you would a puree. Don’t put it in a bottle, either, because if they can’t drink it from a straw, they are not ready for it.

Should You Give Your Baby Superfoods?

Maca, cacao, spirulina and other superfoods are not necessary, and could be harmful (or have undesirable side effects). As I mentioned above, it is best to keep your baby’s green smoothie as simple as possible.

Sometimes I will make my son his own smoothie if I am drinking something he can’t have. For example, I like chocolate protein powder. I use a raw, sprouted protein powder that contains cacao powder that babies should not consume as it is a stimulant.

So there you have it. That is how I am helping my son on his way to becoming a green smoothie drinker like his mommy! If you liked this article, you might be interested in reading about the stage 1 baby purees I made or my three easy steps to losing the baby weight.

Cocoa-Berry Chia SmoothieNot every smoothie I make is a green smoothie. Sometimes I just want some color, and to indulge in the unadulterated goodness of sweet, refreshing fruit – and chocolate!

This cocoa-berry smoothie recipe with chia seeds and almond milk hits the spot on a warm summer day. Raw cacao (chocolate) adds minerals and antioxidants while chia seeds provide a super dose of omega-3s.

(If you can’t find chia seeds in your area, you can always order them online or you can use flax seeds instead.)

You can always add greens to this smoothie. Go ahead and toss in some kale, dandelion or whatever dark leafy greens you have on hand. You’ll boost the mineral content even further.

If you’ve never had pure, raw cacao powder, then you’ll be surprised at just how bitter it is. However, it is sweetened up beautifully by the banana and berries in this recipe. While cacao is loaded with antioxidants, it is also a stimulant so if you are sensitive to coffee, you might want to skip the cacao and use cocoa or carbo powder instead.

Cocoa-Berry Chia Smoothie Recipe

Start by adding the liquid to your blender (I use a Vitamix), followed by the remaining ingredients. Blend on high for 30 seconds or until the smoothie is creamy.

Nutrition Information

Calories: 307
Fat: 6 grams
Protein: 7 grams
Carbohydrates: 54g
Fiber: 13.3 grams
Calcium: 11% DV
Iron: 3.9 mg
Folate: 56.9mcg
Vitamin A: 1% RDA
Vitamin C: 94% RDA

This smoothie is also a rich source of vitamins B1 through B6, vitamin K, copper, magnesium, manganese, phosphorus, and potassium.

Serving Size: One. (This recipe makes a large, 32-ounce smoothie. It is a meal-replacement smoothie and not a snack. I recommend drinking half right away and the other half about 30 minutes later. If it is too much for you, store leftovers in a sealed container in the refrigerator for up to 24 hours.)

Browse more green smoothie recipes.

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