- Fraiche Nutrition - https://fraichenutrition.com -

10 Day Smoothie Challenge III & A Giveaway!

10 Day Smoothie Challenge smoothie line up

This is my THIRD year in a row hosting the 10 Day Smoothie Challenge which is back by popular demand! I’m so excited to be continuing the tradition, this time a bit later in the year.  I started it off as a kick off to the New Year, but let’s face it, who wants to gulp cold smoothies in the dead of winter?  Right.  Sooo… spring has sprung (though Mother Nature is taking her sweet time this year) and I thought this would be a perfect time to set us all on the right track AND host a seriously awesome giveaway!


I partnered with Genuine Health [1] this year to host the challenge, and they are giving away A YEAR’S SUPPLY OF PROTEIN POWDER [2] to some lucky winner!  You can easily enter in the box right below, I’m so excited for someone to win this!  It’s open to anybody in the US or Canada and the winner will be drawn and announced here and on Instagram on Friday May 4th.

I swear by the Genuine Health protein powders and rotate between the fermented Greek yogurt proteins+ [3] and the fermented vegan proteins+ [4] both in the vanilla flavours.  They are fermented to make them easier to digest and absorb, are a great way to feed your gut to encourage a healthy digestive tract, and are great quality.  If you want to learn more about them click here. Tons of stores carry them if you’re wanting to rush out to buy one for the challenge that I’m starting tomorrow on Instagram using these recipes for 10 consecutive days (i.e.: Superstore, Nature’s Fare, Whole Foods…)! Of course you can start it anytime:)

a Rafflecopter giveaway [5]

All you need to participate in the challenge is a blender (I use the Vitamix Ascent Series 3500 [6]) and a whole whack of good ingredients which are all listed below (I included all the recipes up front this year so you know what to buy in advance).  I’ve been asked a few questions about smoothies in general and this particular challenge so I will try to answer them in advance here in case any of you have the same questions!

Question 1: What if I don’t like one of the smoothies?

No problem, you can substitute it with another one!  You can just double up on any of the other smoothies in the challenge or even choose another one from the first [7] or the second [7] challenge in previous years!! Heck, you can even just make a smoothie bowl, I did a post on some of my favs here [8] if that’s more your jam!


Question 2: Am I supposed to eat anything else that day?

YES YES YES!  Please don’t confuse this with a fast or a diet, this is neither.  This is a way to encourage you to start your day with a healthier twist and try some new smoothie combinations: I’m a big fan of variety in your diet and everyone gets in a rut!  Of course, for many people this helps motivate them to make healthier choices throughout the rest of the day, and if that’s the case for you, AMAZING!


Question 3: I’m allergic to (or don’t like) bananas, what can I substitute them with?

Avocados are an awesome substitute for bananas as they give the smoothies a creamy texture.  Of course that would be difficult in a recipe where bananas are the star (i.e.: Banana Bread Smoothie) but otherwise give it a whirl!


Question 4: What if I don’t eat dairy? What should I substitute the yogurt with?  

There are some great dairy-free yogurts on the market that you can use!  They may not have the exact same taste but you can use them instead.


Each recipe makes enough for one smoothie so adjust it as needed!  If there is any left over (unlikely), I usually put it in an ice-pop mould to have as a smoothie popsicle at a later date. I don’t use protein powder if I’m making it for my kids (if I’m making it for the family I will add mine and blend again after I serve the little ones), it is too much protein for their kidneys!  Just blend all of the ingredients together in your blender (I use the Vitamix 3500 Ascent Series [6]) starting on low and turning it to high until it is creamy and smooth.  I use an insulated re-useable cup [9] so that I can take it with me if I’m on the run.

Day 1: Banana Bread Smoothie

Health Tip: Oats are often referred to as a ‘superfood’ given their nutritional profile and the fact that they are a source of beta-glucans, a special type of fibre that helps improve blood glucose control, insulin resistance, and cholesterol levels.


Day 2: Strawberry Probiotic Smoothie

Health Tip: Kefir is a fermented dairy beverage and a source of gut-healthy probiotics.


Day 3: Chocolate Almond Smoothie

Health Tip: Almond butter is rich in vitamin E and a plant-based source of calcium an iron.

Day 4: Green Monster Smoothie

Health Tip: Avocado makes this smoothie so creamy and is loaded in healthy mono-unsaturated fats and Vitamin E.  


Day 5: Apple Pie Smoothie 

Health Tip: Apples are rich in a soluble fibre called pectin that helps reduce cholesterol.


Day 6: Pink Grapefruit Refresher Smoothie

Health Tip: Pink grapefruit is rich in vitamins A and C and also contains an antioxidant called lycopene that is responsible for the pink colour and may help fight cancer and heart disease.


Day 7: Pear Ginger Smoothie

Health Tip: Fresh ginger is anti-inflammatory and has been used as a digestive aid since the Middle Ages!


Day 8: Mango Tango Smoothie

Health Tip: Mangos are very good sources of Vitamins A and C (amazing for the skin)


Day 9: Lemon Blueberries & Cream Smoothie

Health tip: blueberries rank among the highest in antioxidants out of all fruit! 


Day 10: Coco Loco Smoothie

Health Tip: to boost the antioxidants in the smoothie use raw cacao powder – it is less processed than regular cocoa powder and retains more antioxidants.


Thank you to Genuine Health [1] for sponsoring this post!  All opinions are my own.