2011 Whole Living Action Plan: 28 Day Challenge

25 Quick and Easy Smoothie Recipes

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• Mango-Coconut Water Smoothie

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  Mango-Coconut Water Smoothie

  These nutritious combos of fruit, veggies, proteins, and healthy fats make delicious snacks or quick lunches on the go.
  
  2 cups ripe mango chunks (from 1-2 mangos)
  2-3 tablespoons fresh lime juice
  2 cups unsweetened coconut water
  Pinch of cayenne powder
  
  Combine all ingredients in a blender, and blend until smooth.
  
  Serves 2. Per serving: 159 calories; 1 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 39 g carbs; 256 mg sodium; 3 g protein; 6 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.

• Blueberry and Green Tea Smoothie

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  Blueberry and Green Tea Smoothie

  1/2 cup frozen blueberries
  2 cups green tea, room temperature
  1 tablespoon agave nectar
  
  1. Divide blueberries between compartments of an ice cube tray. Fill with green tea and freeze.
  2. Puree in blender with remaining green tea and agave.
  
  Serves 2. Per serving: 50 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 13 g carbs; 0 mg sodium; 0 g protein; 1 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
• Green Smoothie

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  Green Smoothie

  1 cup kale or collard greens firmly packed, stems removed, coarsely chopped (4 oz.)
  1 Granny Smith apple, coarsely chopped
  1 ripe banana
  1/2 cup loosely packed fresh flat-leaf parsley leaves
  2 1/4 cups water
  
  Combine all ingredients in a blender, and blend until smooth. If the mixture is too thick, add a little more water.
  
  Serves 2. Per serving: 105 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 26 g carbs; 32 mg sodium; 2 g protein; 4 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.

• Blueberry-Almond Butter Smoothie

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  Blueberry-Almond Butter Smoothie

  1 ripe banana
  1 1/2 cups frozen blueberries (6 oz.)
  1 tablespoon lemon juice
  3 tablespoons almond butter
  2 tablespoons flaxseeds 
  3 dates (Medjool or Deglet), pitted
  2 cups water
  
  Combine all ingredients in a blender, and blend until smooth.
  
  Serves 2. Per serving: 405 calories; 2 g saturated fat; 15 g unsaturated fat; 0 mg cholesterol; 63 g carbs; 117 mg sodium; 7 g protein; 10 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.

• Antioxidant Smoothie

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  Antioxidant Smoothie

  2 cups mixed frozen berries (9oz.)
  1 cup unsweetened pomegranate juice
  1 cup water
  
  Combine all ingredients in a blender, and blend until smooth.
  
  Serves 2. Per serving: 130 calories; 0 g saturated fat; 1 g unsaturated fat; 0 mg cholesterol; 34 g carbs; 19 mg sodium; 1.5 g protein; 4 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
• Beet and Carrot Smoothie

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  Beet and Carrot Smoothie

  1 small red beet (equivalent to 1/2 cup), peeled and coarsely chopped
  1 medium-sized carrot, peeled and coarsely chopped (about 1/2 cup)
  1 sweet apple, such as Honeycrisp or Pink Lady, coarsely chopped
  1 ripe pear, such as red Bartlett or red D'Anjou, coarsely chopped
  2 tablespoons fresh lemon juice
  2 teaspoons minced fresh ginger
  2 cups water
  
  1. Steam beets and carrots until tender, about 10 minutes. Let cool to room temperature.
  2. Combine all ingredients in a blender, and blend until smooth.
  
  Serves 2. Per serving: 134 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 35 g carbs; 62 mg sodium; 2 g protein; 7 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
• Cashew Cream Smoothie

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  Cashew Cream Smoothie

  1 cup boiling water
  1 cup raw cashews
  1 cup ice
  1 vanilla bean, seeds scraped (reserve the bean itself for another use), or 1 teaspoon pure vanilla extract
  1 tablespoon agave nectar
  
  1. Pour boiling water over cashews and let stand until softened, about 15 minutes.
  2. Puree in a blender on high speed for 3 minutes until smooth.
  3. Add ice and vanilla extract or seeds. Blend until smooth. Add agave nectar to taste.
  
  Serves 2. Per serving: 415 calories; 5 g saturated fat; 22 g unsaturated fat; 0 mg cholesterol; 29 g carbs; 12 mg sodium; 12 g protein; 2 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.

• Orange-Berry Smoothie

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  Orange-Berry Smoothie

  2 navel oranges, peel and pith removed, cut into chunks
  1 cup frozen blueberries
  1 cup frozen raspberries
  
  Combine all ingredients in a blender, and blend until smooth.
  
  Serves 2. Per serving: 132 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 34 g carbs; 2 mg sodium; 2 g protein; 3 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
• Berry-Tofu Smoothie

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  Berry-Tofu Smoothie

  1/2 cup silken tofu
  1 ripe banana
  2 cups frozen mixed berries
  1/2 cup fresh orange juice
  
  Combine all ingredients in a blender, and blend until smooth.
  
  Serves 2. Per serving: 176 calories; 0 g saturated fat; 1 g unsaturated fat; 0 mg cholesterol; 38 g carbs; 42 mg sodium; 7 g protein; 6 g fiber. Suitable for Weeks 3 and 4 (and Week 2 after soy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
• Strawberry Soy Smoothie

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  Strawberry Soy Smoothie

  1 ripe banana
  2 cups frozen strawberries (8 ounces)
  1 cup soy milk
  2 tablespoons honey