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Produce with Amy ~ Summer Green Smoothie Challenge ~ 4 Week Shopping ListIf you do not enjoy the listed fruit or berries, substitute with your favorite. The amount of fruit and greens you put into each smoothie will vary depending on your personal taste. I recommend that those who are new to green smoothies add a small amount of greens at first and go heavy on the fruit. You will find that the more smoothies you drink the more greens and less fruit you can start blending. If you prefer more fruit in your smoothies, you may find yourself running out during the week and other may find some left that you can incorporate into the next week’s green smoothies. I suggest that you choose the ripest bananas that you can find. Peel and cut into pieces and toss in the freezer in a bag or bowl. You may also to choose to freeze the other fruit as well. Week One: Spinach (3 ~ nine ounce bags of spinach)Bananas (5-7)1 peach1 nectarine1 fresh pineapple1 avocado2 limes1 ~ twelve ounce bag of frozen raspberries (or 2 containers of fresh)1 ~ bag of fresh or frozen cherries1 bunch of parsley1 bunch of cilantro 1 bunch of fresh basilFresh ginger root Coconut water (optional ~(regular water works fine but there are many health benefits to drinking coconut water. It can often be found in the Latin food or heath food section of the supermarket. I usually buy one large can per two green smoothies...or a couple liter containers).Chia seeds (you may also use flax or hemp seeds)Week Two: 2 (9 ounce bags) of spinach1 bunch of kale (or an alternate green.)1 bunch of cilantro5-7 ripe bananas (peel and freeze)1 pineapple (unless you have some left from last week. You will need 2 cups)1 bag green grapes1 plum1 avocado1 lime1 lemon1 Granny Smith appleFrozen mixed berries (strawberries, raspberries, blueberries, blackberries ~ or similar mix)Fresh ginger rootCinnamonNutmegVanilla extract1 can of light coconut milk (often found in the Asian food section.) Divide the coconut milk into 3 servings. I freeze coconut milk to use in green and dessert smoothies and curries. *Optional IngredientsMolasses (used as flavoring in one of the smoothies)Coconut flakes (used as a garnish for couple of the smoothies)Chia seeds (some people add hemp seeds or flax-seeds)Coconut water Week Three:2 bunches of kale, 2 bunches of turnip greens (or greens of your choice)1 bunch of parsley1 bunch of cilantro1 peach 1 nectarine1 carton of fresh blackberries1 bag of frozen raspberries (or fresh)1 bag of frozen blueberries (or fresh)5-7 ripe bananas (peel and freeze)?2 plums 2 avocado2 lemons3 limesFresh ginger rootCinnamonVanilla extract*Optional IngredientsIn place of the banana to sweeten the smoothie you may opt for medjool dates (or even chopped dates) or raw honey (or rotate sweeteners day-to-day)Coconut flakes (used as a garnish for couple of the smoothies)Chia seeds (I add these to my smoothies each day. Some people add hemp seeds or flax-seeds)Coconut water (regular water works fine but there are many health benefits to drinking coconut water. It can often be found in the Latin food or heath food section of the supermarket. I usually buy one large can per two green smoothies…or a couple liter containers).Week #4:Greens (I suggest a combination of greens ~ spinach, turnip greens, kale, chard, carrot tops, beet greens, or spring mix and dark green lettuces) Since the week #4 recipes are for 10 days, you may want to buy enough for the first five-7 days and purchase more mid-week. Bananas (plan for ?-1 banana per smoothie, unless you plan to sweeten with honey, dates, or another sweetener)Strawberries (fresh or frozen)1 bag frozen mango (or 2 fresh)Watermelon (you will need a few cups)3 kiwi1 red apple1 green apple1 peach2 avocado4 limes and 1 lemonParsley and/or cilantroFresh mint 1 can light coconut milk (divide in thirds)Almond extract (optional)Vanilla extractCinnamonNutmeg*Optional ~ chia, hemp, or flax seeds and coconut water ................
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