WEEK 1 RECIPES AND GROCERY LIST (01/10-01/16)

You will find seven recipes of smoothie, smoothie bowl, and soup as well as their corresponding grocery list.  All meals include a blend of seasonal, anti-inflammatory, and whole foods.  You can mix the days you eat each smoothie.  You may find yourself running out of time and picking up a smoothie on the go. Which is completely fine just remember it is a return to self-care program so preparing your meal benefits you the most. Enjoy your smoothie for breakfast or as a snack anytime of the day.

Don’t forget to use hashtag #cleanseME2016 in your post. You are also welcome to post anything that motivates or inspires you throughout the cleanse. There are Whole Foods market goodie bags as prizes for those who post, tag, and like photos the most.

Equipment: high speed blender (Vitamix, Nutribullet), tall glass, and bowl.

Use organic ingredients when possible.

Some recipes call for frozen bananas. You can prepare for those recipes by slicing bananas, place them in a zip lock back, and freeze them overnight.

1. Kat’s Basic Kale Smoothie (serves 2)

2 handfuls baby kale

1/2 banana

1/2 avocado

1/3 cup frozen mango (approximately 6 pieces)

1 teaspoon chia seeds

1/4 cup coconut water

1/4 cup water

1/2 cup ice

A big cup of love

Blend kale, banana, avocado, mango, chia seeds, coconut water, and water. Then add the ice and continue to blend until smooth. Enjoy!

 

2. Winter Beet Smoothie (serves 2)

 

 

 

2 handfuls spinach

1⁄4 cup peeled and chopped beet

2 cups unsweetened coconut water

1 orange, peeled

2 small Grammy Smith apples

½ cup of ice

1 cup love and trust

Blend the spinach, beet, and coconut water until smooth. Add the orange, apple and blend again.

3. Super Green Smoothie Bowl (serves 2)

 

 

 

1/4 ripe avocado

2 medium ripe bananas, previously sliced and frozen (preferably)

1 cup fresh or frozen mixed berries – use strawberries/raspberries for a greener smoothie, darker berries for a purple smoothie

2 large handfuls spinach

1 small handful baby kale

1 1/2 – 2 cups almond or coconut milk

1 Tbsp. flax seed meal

Optional: 2 Tbsp. salted creamy almond or peanut butter

TOPPINGS (optional)

Roasted unsalted sunflower seeds

Granola

Raw or roasted nuts (almonds, pecans, walnuts, etc.)

Shredded unsweetened coconut

Fresh berries

Hemp seeds

Instructions

Add all smoothie ingredients to a blender and blend until creamy and smooth. Add more almond milk to thin. Taste and adjust flavor as needed, adding more ripe banana for added sweetness, more spinach for a bright green hue, or almond milk for creaminess. For more protein, add nut butter! This also offsets / enhances the natural sweetness of the smoothie. Divide between 2 serving bowls and top with desired toppings! Best when fresh, though leftovers can be kept in jars in the fridge for up to 1-2 days.

4. The Sweet Roots Smoothie (serves 2)

 

 

 

2 small beets, chopped

2 small carrots, chopped

2 tangerines, peeled

1/2 cup almond or coconut milk

1 cup of love and trust

Blend and enjoy!

5. Heartful Beauty Smoothie (serves 2)

 

 

 

1 Tbsp. coconut oil

2 handfuls spinach

1 cup frozen strawberries or mixed berries

1 small banana (frozen)

1 Tbsp. peanut butter

1 cup filtered water

1 cup of kindness

Blend and enjoy!

6. Sweet Potato Bisque (serves 2)

 

 

 

2 cups vegetable broth

½ inch piece fresh gingerroot, peeled and chopped

¼ cup almond or coconut milk

1 medium sized baked sweet potato

½ tsp turmeric

Dash of nutmeg

Dash of salt and pepper

2tsp coconut oil

A big cup of love and health

Warm the broth, chopped gingerroot, and coconut milk in a medium sized pan on medium heat. Slice the baked sweet potato into 4-5 pieces each and add the pot to warm. Add spices, salt and pepper, if using, and coconut oil and shimmer until the liquid boils. Remove from heat and use blender to process to a smooth consistency, making sure to puree the gingerroot well.

7. Healthy Chocolate Mousse Smoothie BoWL (serves 2)

 

 

 

1 large avocado

1 tbsp. cacao powder

1 tsp maca powder

3 dates

1 tbsp. honey

1/4 c organic almond milk or coconut milk

TOPPINGS

Roasted unsalted sunflower seeds

Granola

Raw or roasted nuts (almonds, pecans, walnuts, etc.)

Shredded unsweetened coconut

Fresh berries

Hemp seeds

Add all smoothie ingredients to a blender and blend until creamy and smooth. Add more almond milk to thin. Taste and adjust flavor as needed, adding more dates for added sweetness, or almond milk for creaminess. For more protein, add nut butter! This also offsets / enhances the natural sweetness of the smoothie. Divide between 2 serving bowls and top with desired toppings! Best when fresh, though leftovers can be kept in jars in the fridge for up to 1-2 days.

GROCERY LIST:

Produce

• 1 medium bag of baby kale
• 1 large bag of spinach/baby spinach
• 3 small beets
• 2 small carrots
• 2 tangerine
• 4 bananas
• 1 orange
• 2 green apples
• 1 medium sweet potato
• 2 large avocados
• ½ inch ginger
• 3 dates

Frozen

• 1 small bag frozen mangoes
• 1 small bag frozen mixed berries or strawberries

Off the shelf

• 32 oz. unsweetened coconut water
• 32 oz. almond or coconut milk
• 16 oz. vegetable broth
• 1 cup almond or peanut butter
• 1 cup coconut oil

Spices

• 1 teaspoon chia seeds
• 1 tbsp. flex seed meal
• ½ tsp turmeric
• ½ tsp nutmeg
• 1 tbsp. cacao powder
• 1 tsp maca powder
• 1 tbsp. honey

Smoothie staples

Granola, shredded unsweetened coconut, fresh berries, hemp seeds, raw nuts