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!
All you need to participate in the challenge is a blender (I use the Vitamix Ascent Series 3500 [1]) 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!
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 a previous year [2]!! Heck, you can even just make a smoothie bowl, I did a post on some of my favs here [3] if that’s more your jam!
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!
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!
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.
10 Day Smoothie Challenge
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 [1]) starting on low and turning it to high until it is creamy and smooth.
Day 1: Banana Bread Smoothie
Banana Bread Smoothie
Ingredients
- 1 frozen banana
- 1/2 cup ice cubes
- 1/2 cup milk of choice
- 1/4 cup large flake oats
- 2 tablespoons chopped pecans
- pinch of cinnamon
- 1 scoop vanilla protein powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
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
Strawberry Probiotic Smoothie
Ingredients
- 1 cup strawberry Kefir*
- 1 cup frozen strawberries
- 1 tablespoon hemp seeds
- 1 scoop vanilla protein powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
*Kefir is a fermented dairy beverage and a source of gut-healthy probiotics.
Day 3: Chocolate Almond Smoothie
Chocolate Almond Smoothie
Ingredients
- 1 cup almond milk
- 1/2 cup ice cubes
- 1 frozen banana
- 1 tablespoon almond butter
- 1 1/2 tablespoons cocoa powder
- 1/8 teaspoon almond extract
- 1 scoop vanilla or chocolate protein powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
Health Tip: Almond butter is rich in vitamin E and a plant-based source of calcium an iron.
Day 4: Green Monster Smoothie
Green Monster Smoothie
Ingredients
- 1/2 apple, peeled & cored
- 1 teaspoon grated ginger
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 1 cup coconut water
- 1/2 cup ice cubes
- 1 cup spinach, packed
- 1/2 avocado
- 1 scoop vanilla protein powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
Health Tip: Avocado makes this smoothie so creamy and is loaded in healthy mono-unsaturated fats and Vitamin E.
Day 5: Apple Pie Smoothie
Apple Pie Smoothie
Ingredients
- 3/4 apple, peeled & diced
- 1/4 cup large flake oats
- 1/8 teaspoon cinnamon
- 1/8 teaspoon cardamom
- 1/2 cup vanilla or honey Greek yogurt
- 1 tablespoon hemp seeds
- 1 cup ice cubes
- 1/3 cup apple cider (or apple juice)
- 1 scoop vanilla protei powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
Health Tip: Apples are rich in a soluble fibre called pectin that helps reduce cholesterol.
Day 6: Pink Grapefruit Refresher Smoothie
Pink Grapefruit Refresher Smoothie
Ingredients
- 1/2 cup pink grapefruit juice
- 1/4 large pink rapefruit, peeled
- 1/2 cup vanilla Greek yogurt
- 1/2 cup ice cubes
- 1 scoop vanilla protein powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
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
Pear Ginger Smoothie
Ingredients
- 1 cup Bartlett pear, ripe & diced
- 1/2 cup vanilla Greek yogurt
- 1/2 cup apple cider
- 1/4 cup milk of choice
- 1 teaspoon grated ginger
- 1 scoop vanilla protein powder (optiona)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
Health Tip: Fresh ginger is anti-inflammatory and has been used as a digestive aid since the Middle Ages!
Day 8: Mango Tango Smoothie
Mango Tango Smoothie
Ingredients
- 3/4 cup frozen mango
- 1/2 cup mango nectar
- 1 tablespoon hemp seeds
- 1/2 banana
- 1/2 cup milk of choice
- 1/2 cup coconut water
- 1 scoop vanilla protein powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
Health Tip: Mangos are very good sources of Vitamins A and C (amazing for the skin)
Day 9: Lemon Blueberries & Cream Smoothie
Lemon Blueberries & Cream Smoothie
Ingredients
- 1 cup frozen blueberries
- 1/2 teaspoon lemon zest
- 1/2 cup vanilla or lemon Greek yogurt
- 3/4 cup milk of choice
- 1 tablespoon hemp seeds
- 1 scoop vanilla protein powder (optional)
Recipe Notes
Health tip: Blueberries rank among the highest in antioxidants out of all fruit!
Day 10: Coco Loco Smoothie
Coco Loco Smoothie
Ingredients
- 1 tablespoon cocoa powder
- 1 frozen banana
- 1/4 cup shredded unsweetened coconut
- 1/2 cup coconut milk
- 1/2 cup coconut water
- 1/8 teaspoon coconut extract
- 1 scoop vanilla protein powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
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.