This is the official blog post for all things Young and Raw 30 Day Green Smoothie Challenge related! Here you will find up to date, “Smoothie of the Day” recipes, questions and answers, as well as fun pictures and videos shared by Young and Raw challenge takers! Keep this blog post bookmarked, and share it with your family and friends so they can rawk out with you and the rest of us for the 30 Day Green Smoothie Challenge. Special thank-you to Blendtec for sponsoring this challenge and giving away 2 Blendtec Designer Series Blenders & Twister Jars! Participants who rawk out the entire challenge and take awesome pictures, videos and share their story on our Facebook page will be entered to a draw for one of the blenders!
Commonly Asked Questions about the 30 Day Green Smoothie Challenge
Q: How does the 30 Day Green Smoothie Challenge work?
A: After signing up for the 30 Day Green Smoothie Challenge by 6 PM PST the night before start date (in this case, October 31st), you’ll receive your shopping list and a link to join the Facebook group. We’ll be posting all of our recipes on a daily basis in the group and here on this same blog post. You’ll have a chance to boost your immune system, energize and even shed excess weight by having 1 green smoothie with us per day for 30 days. If you missed getting in on this one, you can still participate simply by following us here on the blog, the Facebook group and Facebook page, we’ll make sure you have the recipes too!
Q: Is the shopping list for 1 person?
A: Yes. You may find the portion sizes would be enough to share two smaller smoothies, use your discretion or just double the shopping list.
Q: Am I supposed to use the smoothie of the day as a meal replacement, or can I still eat regularly?
A: No, the smoothies are not a meal replacement. We recommend you still eat regularly, hopefully you’ll choose real, whole and organic foods as much as possible. Use the recipes on our website here for fun ideas, or check out our 30 Day R.E.A.L. Food Meal Plans for “done for you”, Nutritionist & Doctor approved, Diabetes approved, High-raw eating plans and audio.
Q: If I’m doing the Young and Raw 21 Day Raw Food Reset Cleanse or following the 30 Day R.E.A.L. Food Meal Plans, can I still do the 30 Day Green Smoothie Challenge?
A: Yes, absolutely! Participating in one of our free challenges while you’re going through one of our more extensive paid programs is a great way to experience the community at its fullest. If you’re taking our 21 Day Raw Food Reset Cleanse, be sure to post your questions related to the cleanse in the private cleanse group for our Resident Nutritional Counsellor, as there is limited support for the 30 Day Green Smoothie Challenge and full group support while taking our cleanse.
Q: Can I do the 30 Day Green Smoothie Challenge while pregnant?
A: You should be able to do the challenge no problem, however we always suggest that with such sensitive situations you consult with your care provider. The best recommendation we have for you if you’re pregnant and wanting to integrate green smoothies is to avoid potent herbs or superfoods that you’re not sure about, and keep your calories up. Now is not the time to focus on weight loss, because you need extra nourishment to support you and your growing baby. If you’re feeling confused about how/what to eat during this time, our 30 Day R.E.A.L. Food Meal Plans are pregnancy and nursing approved by our Resident Pre/Post Natal Nutritionist and include 2 audio interviews on Pre and Post Natal Nutrition and What to Feed Your Baby & Toddler.
Q: How do I freeze bananas?
A: Great question! If you’ve frozen a banana with the peel on, don’t feel so bad. It’s happened to most of us at least once. For future reference, you don’t have to freeze your bananas if you don’t want, but we find it adds a nice cold and creamy texture, while breaking down some of the starches and preserving fruits that go bad quickly. You can simply peel your banana and toss it into the blender, or if you’d like to freeze it, just peel, place in a freezer bag or container for future use. In summary: peel your banana before freezing it.
Shopping List for November 2013 – 30 Day Green Smoothie Challenge
Shopping List: Day 1-5
1 apple
2 bananas
1 cup fresh or frozen blueberries
3 ribs celery
1 bunch cilantro
2 field cucumbers
1 cup green leaf lettuce
5 inch piece ginger root
2 tbsp hemp or chia seeds
2 leaves kale
1 lemon
1 bunch parsley
1 ½ cups fresh or frozen pineapple
2 cups spinach
4 cups coconut water (optional)
Shopping List: Day 6-10
3 bananas
5 basil leaves
½ cup fresh or frozen blueberries
4 ribs celery
1 field cucumber
1 cup fresh or frozen grapes (red or green)
2 inch piece ginger root
1 tbsp hemp or chia seeds
3 leaves kale
1 lemon
1 lime
2 oranges
1 bunch parsley
2 pears
1 cup spinach
3 cups coconut water (optional)
Shopping List: Day 11-15
1 avocado
2 heads baby bok choy
1 banana
2 ribs celery
1 bunch cilantro
4 cups green leaf lettuce
2 inch piece ginger root
2 tbsp hemp or chia seeds
2 limes
1 cup fresh or frozen mango
3 cups fresh or frozen pineapple
2 cups spinach
1 cup fresh or frozen strawberries
1 cup coconut milk (optional)
3 cups coconut water (optional)
Shopping List: Day 16-20
2 apples
2 head baby bok choy
1 banana
8-9 basil leaves
1 cup fresh or frozen blueberries
1 celery rib
1 field cucumber
3-inch piece ginger root
2 tbsp hemp or chia seeds
1 cup green leaf lettuce
1 lemon
1 1/2 lime
1 orange
1 bunch parsley
2 cups fresh or frozen pineapple
½ cup fresh or frozen strawberries
3 cups coconut water (optional)
Shopping List: Day 21-25
1 apple
1 avocado
2 bananas
3-6 leaves basil
1 cup blackberries
1 cup blueberries
2 ribs celery
1 bunch cilantro
1 tsp cinnamon powder
1 inch piece ginger root
2 cups green leaf lettuce
2 tbsp hemp or chia seeds
3 leaves kale
2 limes
1 orange
1 bunch parsley
3 cups spinach
1 cup fresh or frozen strawberries
1 tbsp coconut oil (optional)
5 cups coconut water (optional)
Shopping List: Day 26-30
1 apple
2 bananas
2 cups fresh or frozen blueberries
2 ribs celery
1 bunch cilantro
1 tsp cinnamon powder
1 cucumber
2 cups green leaf lettuce
2 inch piece ginger
3 tbsp hemp or chia seeds
2 kiwi
6 leaves kale
1 lemon
1 lime
4 medjool dates
2 oranges
1 bunch parsley
5 cups coconut water (optional)
Smoothie of the Day Archives
Day 1: Pineapple Cleanser Smoothie
- 1 rib of Celery
- ½ field Cucumber
- 1 cup fresh or frozen pineapple
- ½ lemon, peeled
- ⅓ bunch parsley
- 1 inch piece ginger
- 1-2 cups coconut water or water
Health Benefits: This smoothie is very supportive of liver and kidney detoxification. Your liver has to process almost all of the substances that circulate through your body and the kidneys do a lot of work to flush out toxins from the fluids in your body. Keep both of these organs supported with this smoothie.
Day 2: Skin Booster Smoothie
- ½ field cucumber
- 1 fresh or frozen banana
- ½ cup fresh or frozen blueberries
- 1 cup spinach
- ½ bunch parsley
- 1-inch piece ginger root
- 1 tbsp hemp or chia seeds
- 1-2 cups coconut water or water
Health Benefits: Cucumber, blueberries and spinach all contain antioxidants that help to fight free radicals which can lead to skin damage. The silica in the cucumber will also help to keep your skin clear and well nourished. This smoothie is also hydrating which is very important for skin health.
Day 3: Cilantro Detox Smoothie
- ½ cup fresh or frozen pineapple (no cans)
- 2 celery ribs
- 1 cup green leaf lettuce
- ⅓ bunch fresh cilantro (also known as coriander leaf)
- 1-inch piece of ginger root (or size to your liking)
- 1-2 cups of coconut water or water (start with less)
Health Benefits: Cilantro is a heavy metal chelator, meaning it will help to pull heavy metals out of your body. The pineapple will aid digestion and help you to eliminate any toxins that may be stirred up by the other detoxifying ingredients in the smoothie.
Day 4: Deep Blue Green Smoothie
- 1 frozen banana
- ½ cup fresh or frozen blueberries
- 2 leaves kale, stems removed
- 1-inch piece ginger root
- 1 tbsp of hemp or chia seeds
- 1-2 cups coconut water or water
Health Benefits: Did you know that kale has more iron ounce for ounce than ground beef? That’s right! When you combine it with a rich source of vitamin C like you find in our antioxidant rich blueberries you enable your body to absorb up to 30% more of that iron. Pretty cool, right?
Day 5: Green Apple Ginger Smoothie
- 1 apple
- ½ field cucumber
- 1 cup spinach
- ⅓ bunch parsley
- ⅓ bunch cilantro
- 1-inch piece ginger root
- 1-2 cups of coconut water or water
Health Benefits: Apple skins contain a compound called Quercetin which behaves in a similar way to antihistamines in the body. If you struggle with allergies, including more apple skins in your diet may help!
Day 6: Anti-inflammatory Grape and Basil Smoothie
- 2 celery ribs
- 1 cup fresh or frozen grapes (green or red)
- 5 leaves fresh basil (or mint or parsley)
- ½ cup of water
Health Benefits: Inflammation is one of the root causes of many diseases. Arthritis, diabetes, heart disease and cancer all have an element of inflammation in their disease process. This smoothie will help to bring down any inflammation levels in your body which over time can help to prevent illness.
Day 7: Energize Me Smoothie
- 1 pear
- ½ cup fresh or frozen blueberries
- 1 cup spinach
- 1-inch piece ginger root
- 1 tbsp hemp or chia seeds
- 1 cup coconut water or water
Health Benefits: This smoothie is full of easy to digest carbohydrates that will leave you feeling energized. The fibre content of this smoothie will slow the release of those carbohydrates into your bloodstream, helping you to keep your energy levels stable until your next meal. It is also rich in vitamins and minerals. While we do not use vitamins and minerals directly for energy, they are used in energy production processes so in a round about way they do help to energize you.
Day 8: Pear and Greens Smoothie
- 1 celery rib
- ½ field cucumber
- 1 pear
- 1 frozen banana
- ⅓ bunch parsley
- 1 cup water or coconut water
Health Benefits: Did you know that the combination of celery and cucumber creates a complete protein? That means that you are getting all the essential amino acids that you need through your food, because your body cannot produce them on its own. We used to think that getting a full range of amino acids from a plant-based diet took very careful and meticulous food combining, but now we know that the body is able to make its own proteins as long as you consume adequate amino acids over the course of a week. You can do this by making sure that you are eating a wide range of foods in adequate amounts for your body and activity levels.
Day 9: Spicy Lemon Green Smoothie
- 1 frozen banana
- 1 celery rib
- ½ field cucumber
- ½ lemon, peeled
- 1-inch piece ginger root
- 1 cup water or coconut water
Health Benefits: Lemon and ginger are a match made in nutrition and flavor heaven. Lemon is amazing for helping to cleanse the liver and ginger is great for cleansing the digestive tract. If your liver is processing toxins but you are not eliminating them through your bowels, you may be at risk for re-absorbing those toxins. Lemon and ginger are a detox super duo.
Day 10: Citrus Punch Detox Smoothie
- 1 frozen banana
- 3 leaves kale, stems removed
- 1 lime, peeled
- 2 oranges, juiced
- ½ lemon, juiced
Health Benefits: Citrus fruit is amazing for helping rid the body of excess mucus. Excess mucus can block your bodies ability to properly absorb nutrients. Including citrus fruits into your diet can help to reduce mucus levels in your body and increase the amount of nutrients you are able to get from your food.
Day 11: Creamy Dreamy Cleanse Smoothie
- 1 cup fresh or frozen pineapple
- ½ avocado
- 2 cups green leaf lettuce
- 1-inch piece ginger root
- 1 cup water or coconut water
Health benefits: Avocado is one of the most nutrient dense foods you can eat. It is a complete protein, meaning that it contains all essential amino acids your body needs to function. It is a rich source of healthy fats including omega 3 fatty acids. It is also a good source of calories to provide you with lots of fuel for your day! It will add a creamy, thick consistency to your smoothie which is nice and satisfying.
Day 12: Electrolyte Energy Booster
- 2 celery ribs
- 2 cups pineapple
- 1 cup spinach
- 1 lime, juiced
- 1 cup coconut milk or water
Health Benefits: Pineapple, coconut and lime are so good together both in terms of flavour and nutrition. The pineapple will reduce inflammation in your body, coconut milk will nourish your skin and your hair and the lime will help you fight off infection and bacteria. It may also remind you of a beach vacation, which is an added benefit of this awesome smoothie.
Day 13: Living Well Green Smoothie
- 1 frozen banana
- 2 heads baby bok choy
- ⅓ bunch cilantro
- 1-inch piece ginger root
- 1 cup coconut water or water
Health Benefits: Bok Choy is an amazing source of calcium. Calcium is important for our bones and teeth, but did you know it is also important for proper muscle contraction? All minerals play many different roles within the body and are so important for overall health and wellness and calcium is no different. Remember that the body works together as a unit!
Day 14: Strawberry Dream Smoothie
- ½ large avocado
- 1 cup fresh or frozen strawberries
- 1 cup spinach
- 1 tbsp chia seeds or hemp seeds
- 1 cup coconut water, water or almond milk
Health Benefits: Strawberries and spinach are an awesome combination for helping keep iron stores in the body at healthy levels. Spinach is high in iron, but it is also high in oxalates, which can block your bodies ability to digest and absorb the iron it contains. The vitamin C content of the strawberries will help your body absorb up to 30% more iron from your spinach than if you had eaten your spinach on its own. Nutrients work together!
Day 15: Mango Cilantro Delight Smoothie
- 1 cup fresh or frozen mango
- 2 cups green leaf lettuce
- 1 lime, peeled
- ⅓ bunch cilantro
- 1 tbsp hemp or chia seeds
- 1 cup water
Health benefits: Mango is a rich source of enzymes that can help to aid your digestion. It can help to cleanse and clear the digestive system and nourish you with lots of vitamin A and C. The green leaf lettuce will help to hydrate your body and will provide you with the minerals your body needs to function at its best.
Day 16: Banapple Basil Smoothie
- 2 apples, cored and chopped
- ½ frozen banana
- 1 cup green leaf lettuce
- 3-4 basil leaves
- 1 tbsp hemp or chia seeds
- 1 lime, juiced
- 1 cup water or coconut water
Health Benefits: Do you remember how I told you that apple skins contain a compound called quercetin? Well that quercetin is now being studied for its ability to protect brain cells from degeneration. This means that eating apples may help to keep your brain young and healthy at any age. This smoothie is a great way to get more apples, and more quercetin into your diet.
Day 17: Berry Yummy Calcium Smoothie
- 1 cup fresh or frozen blueberries
- 1 head baby bok choy
- 1-inch piece ginger root
- ⅓ bunch parsley
- ½ lemon, juiced
- 1 cup water or coconut water
Health Benefits: Bok Choy is an awesome source of calcium, but that is not all it is going to be giving you when you consume it. It is also rich in indole-3-carbinols which have been studied for their cancer fighting effects. It is also rich in vitamin C, vitamin K, vitamin A, potassium, magnesium and iron.
Day 18: Pink Basil Orange Smoothie
- 1 celery rib
- ½ field cucumber
- ½ cup fresh or frozen strawberries
- 1 orange, peeled
- 5 leaves basil
- 1 cup coconut water or water
Health Benefits: Basil is one of our favourite herbs. Basil is an antibacterial super star because of the volatile oils it contains. Basil also contains two compounds called orientin and vicenin which help to protect cell structure and prevent oxygen-based damage.
Day 19: Baby Bok Choy Smoothie
- 1 cup fresh or frozen pineapple
- 1 head baby bok choy
- 1-inch piece ginger root
- 1 tbsp hemp or chia Seeds
- 1 cup water or coconut water
Health Benefits: Bok Choy makes another appearance in this smoothie, and this is because we just love it so much! Bok Choy is rich in calcium, which plays a whole host of roles inside your body. 99% of the calcium you ingest goes to maintaining your bones and teeth. The other one percent plays a role in blood clotting, muscle contraction, nerve function and cell signalling. Your cells will use calcium to activate enzymes, transport ions across cellular membranes and to send and receive neurotransmitters. Never underestimate the power of good nutrition.
Day 20: Digestion Soothing Smoothie
- ½ field cucumber
- 1 cup frozen or fresh pineapple
- ½ lime, peeled
- 1-inch piece ginger root
- ⅓ bunch parsley
- 1 cup of water or coconut water
Health Benefits: This smoothie is awesome if you are feeling that your digestion has become a little sluggish or slow. The pineapple in this smoothie contains an enzyme called bromelain which has been shown to help aid human digestion. The ginger will work to cleanse and clear your digestive tract, and the lime will give your liver a little kickstart. Many people don’t know that the liver is an integral part of the digestive process so keeping your liver working optimally will help to keep your digestion flowing smoothly.
Day 21: Sweet Greens Smoothie
- 1 frozen banana
- 1 celery rib
- 2 cups spinach
- 1 orange, juiced
- 1 cup water or coconut water
Health benefits: There is a huge difference between fresh orange juice and processed orange juice. When you are purchasing orange juice from the store (shelf stable or frozen orange juice) you are getting little more than orange flavoured sugar water that may have had some nutrients synthetically added back into it. Fresh orange juice on the other hand contains lots of vitamin C, calcium, vitamin A, iron and even fibre if you keep the pulp intact. Go for fresh, it is always best!
Day 22: Lime and Ginger-Aid
- 1 frozen banana
- 1 celery rib
- 1 lime, peeled
- ⅓ bunch parsley
- 1-inch piece ginger root
- 1 cup coconut water or water
Health Benefits: Parsley is a nutrient super star that we have not talked about yet in this challenge. One of its most important health benefits is how it supports the kidneys. Parsley can be used in the treatment of kidney stones, and as a gentle cleanser for the kidneys in general. It is also useful in cases of urinary tract infections, gas and flatulence, jaundice, constipation, edema, high blood pressure and asthma. It can also help to freshen your breath!
Day 23: Strawberry Kale Nutrition Booster
- 1 cup fresh or frozen strawberries
- 3 leaves kale, stems removed
- 1 tbsp chia seeds or hemp seeds
- 1 lime, juiced
- 1 cup water or coconut water
- 1 tbsp coconut oil (optional)
Health Benefits: Chia and hemp seeds are superfoods that we love to add to our smoothies. Both are rich in omega 3 fatty acids which are important for cellular health, mood balance, hormonal balance and brain function. Getting a dose of healthy fats every day is essential for long term health.
Day 24: Blackberry Dream Green Smoothie
- ½ avocado
- 1 cup fresh or frozen blackberries
- 1 cup spinach
- ⅓ bunch cilantro
- 3-6 basil leaves
- 1 tbsp hemp or chia seeds
- 1 cup water or coconut water
Health Benefits: The dark, rich colour of blackberries comes from compounds called anthocyanins. These compounds are incredibly anti-inflammatory. By reducing inflammation in the body these compounds are cancer protective because they help to defend the body from cellular damage that can lead to cancer growth.
Day 25: Blue Apple Green Smoothie
- 1 cup fresh or frozen blueberries
- ½ apple, cored and chopped
- 2 cups green leaf lettuce
- 1 tsp cinnamon powder
- 1 cup coconut water or water
Health Benefits: Blueberries are not only a great source of antioxidants, they may also have the ability to help lower cholesterol and belly fat stores. They can also help to prevent high blood pressure and improve memory and brain function. They truly are nutritional powerhouses and should be a staple in any diet.
Day 26: Kiwi Perfect Smoothie
- ½ field cucumber
- 2 kiwis, peeled or skin left on (only leave skin on if your kiwis are organic)
- 1 Medjool date, pitted
- 2 leaves kale, stems removed
- 1 cup water or coconut water
Health Benefits: Kiwis are one of the few fruits that contain high levels of omega 3 fatty acids, which makes them pretty cool. They are also a great source of vitamin C, potassium and fibre. They have also been studied for their ability to protect your cells from oxygen-related damage, also known as free radical damage.
Day 27: Apple Pie Smoothie
- 1 apple, cored and chopped
- 2 Medjool dates, pitted (or other type of dates or figs – fresh or dried)
- 3 leaves kale, stems removed
- 1 tsp cinnamon powder
- 1 tbsp hemp or chia seeds
- 1 cup water or coconut water
Health benefits: Dates are a commonly underappreciated food. Dates are high in minerals like calcium and magnesium, as well as potassium, manganese and iron. They are low in fat and high in fibre so will help to keep your bowels moving on a regular basis which is integral for good health. They are also high in super easy to digest carbohydrates making them an awesome pre-, during and post-workout snack.
Day 28: Kale Orange Green Smoothie
- 1 celery rib
- 1 orange, peeled
- 1 frozen banana
- 1 leaf kale, stem removed
- 1 tbsp chia seeds or hemp seeds
- 1 cup water or coconut water
Health Benefits: The combo of kale and orange will have similar health Benefits: to the combination of spinach and strawberries, being that the orange will help to increase the amount of iron you can absorb from your kale. Both are rich in calcium as well. Kale is also rich in antioxidants, protein, fibre, and chlorophyll which helps to nourish and cleanse your blood.
Day 29: Deep Green Berry Cleanser
- 1 celery rib
- ½ field cucumber
- 2 cups fresh or frozen blueberries
- ⅓ bunch parsley
- ⅓ bunch cilantro
- 1-inch piece ginger root
- 1 tbsp hemp seeds or chia seeds
- 1 lemon, juiced
- 1 cup coconut water or water
Health Benefits: This smoothie is very cleansing. The celery and cucumber are rich in water which will help to hydrate and flush out your system. The berries are rich in fibre which will help to cleanse the colon, as well as protecting your body from free radical damage. Parsley will help to clean your kidneys, while cilantro will work on cleansing and supporting your liver. The lemon will also help to flush out your liver, as well as boosting your immune system. The ginger will cleanse and clear your digestive tract along with the chia seeds. All in all, you should feel totally nourished and squeaky clean after this smoothie!
Day 30: Sweet Bliss Green Smoothie
- 1 frozen banana
- 2 cups green leaf lettuce
- 1 Medjool date, pitted
- 1-inch piece ginger root
- 1 orange, juiced
- 1 lime, juiced
- 1 cup water or coconut water
Health Benefits: This smoothie is awesome for a pre or post-workout meal. The banana, orange juice and date will give you a great source of easy to digest carbohydrates to either fuel your workout or help you to replenish glycogen stores after. The lettuce will give you vitamins and minerals to help your muscles and nerves function properly, as well as lots of water to keep you hydrated. You can add a scoop of hemp seeds, chia seeds or plant-based protein powder to this smoothie to make it ideal for recovery from exercise.
Challenge Photos!
Pictures, videos and stories from you and the other challenge participants are what make the Young and Raw 30 Day Green Smoothie Challenges so fun. Below we will be sharing our favorite moments of November, 2013 challenge. If you’d like to submit yours, please post it on the wall of the Young and Raw fan page.
Click here to see the full thread and translation of Marley’s awesome and inspiring video! 
Sheleana Aiyana
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