7 smoothie recipes, 7 days, 7 minutes a day.
It's a simple challenge and a step towards a healthier lifestyle and boosting your body with witamins and energy from the very morning.
Why a smoothie challenge?
Do you want to get back in shape, eat healthier and feel better?
Smoothie, freshly blended fruit and vegetable juices are a simple step towards a healthier lifestyle.
The challenge is not to stop trying every once in a while. It takes time to develop a new routine. The challenge is to work on your habits, to discover how to minimize preparation time, and find out what you like.
But most of all - to see that it really works and makes you feel better.
Our smoothie challenge offers 7 delicious, easy and healthy recipes and a shopping list. You shop for the whole week and then try 1 recipe every day. All you need is 7 minutes a day.
You start green, from the very morning!
10 reasons, why you should drink a green smoothie every day
- recommended 5 servings of fruit and vegetables a day - with smoothies it's easy
- keeps you hydrated - the smoothie is part of a healthy drinking regime
- provide the body with plenty of vitamins, minerals and antioxidants
- protect your body and prevent the effects of free radicals
- cleanse and revitalise the body
- make your skin brighter and cleaner
- they give you energy
- more energy and lighter body = better mood
- improve digestion
- they are tasty
Shopping list
For the whole week:
- 200 g pineapple (fresh or frozen)
- 150 g mango (fresh or frozen)
- 1 apple
- 1 kiwi
- 3 bananas
- 200 g strawberries (fresh or frozen)
- 120 g blueberries (fresh or frozen)
- 120 g raspeberries (fresh or frozen)
- red grape bunch
- white grape bunch
- 1 packet of fresh spinach
- 2 packets of natural yoghurt (150 g each)
- 1 lemon
- 1 limetka
- 1 package of green tea
Optionaly (depending on your preferences):
- 1 packet of coconut water (350 ml)
- honey or maple syrup
- fresh mint
- favourite seeds
- cacao, dark chocolate, homemade granola
Some useful tips
Our smoothie recipes offer you the opportunity to try different variations. The recipes are suitable for "beginners" so that you could truly enjoy them. Therefore, they do not contain ingredients that often discourage people (currants, celery, cabbage, etc.). Spinach is the perfect vegetable to include right from the start as you can hardly taste it. If an ingredient bothers you, just skip it or replace it with your favourite one. The goal is to make your nutrition rituals richer in vitamins.
Prepare your ingredients in the evening so that they are ready in the morning. Fresh pineapple or mango, cut into pieces, in a resealable box in the refrigerator, can be stored for several days without any problem. Peeled bananas should be used the next day.
Freezing is preferred by many smoothie enthusiasts. For this purpose, airtight plastic bags are best suited. You can prepare individual ingredients (pineapple, mango) or even all ingredients for 1 smoothie.
Serve thick smoothie in bowls (like a Sunday smoothie bowl), with fresh fruit and your favourite sprinkles on top. During the week, you can dilute the smoothie with water so that you drink it easily, even on the way to work or school.
Smoothie recipes
1/ Detox smoothie with pineapple and apple
100 g pineapple (fresh or frozen)
1 apple
1/2 banana, a handful of spinach
100 ml of coconut water or water
1/2 lemon - juice
5 mint leaves (optional)
2/ Kiwi smoothie
1 kiwi,
a handful of spinach
1/2 banana
75 g of plain yoghurt (1/2 cup)
150 ml of water or plant-based milk
1 tablespoon of honey or maple syrup (optional)
3/ Tripple berry smoothie
a handful of strawberries (approx. 60 g)
a handful of raspberries (about 60 g)
a handful of blueberries (about 60 g)
a handful of red grapes
75 g of plain yoghurt (1/2 cup)
100 ml of water
4/ Mango tango smoothie
150 g mango (fresh or frozen)
a handful of kale or spinach
250 ml of coconut water or water
1 lime - juice
5/ Sweet wine smoothie
50 g pineapple (fresh or frozen)
grapes (approx. 100 g)
a handful of spinach
1/2 banana
100 ml of water
6/ Green tea smoothie
a handful of strawberries (approx. 60 g)
a handful of blueberries (about 60 g)
50 g pineapple (fresh or frozen)
1/2 banana
1 cup of cold green tea
7/ Pinky smoothie bowl
a handful of raspberries (about 60 g)
1 banana (a few on the side for decoration)
150 ml of natural yoghurt (1 glass)
1 teaspoon of honey (optional)
a handful of strawberries or raspberries (about 60 g) for decoration
a handful of granola (optional)
cocoa beans, dark chocolate, favorite seeds
What do you need for making a smoothie?
Table top blenders
In the blender, you can process not only fruits and vegetables but also ice or nuts to make homemade peanut butter.
Smoothie maker
A practical helper that does not take up too much space is enough for you? the smoothie is mixed directly in a container which then serves as a travel bottle.
You don't know which one would be the best for you. Find out more here::