The Week Three Fresh List
Please buy these ingredients fresh to start Week 3 on Monday, September 15th.
Remember, this list is based off of seven servings of smoothies (1 for each day) for the upcoming week. Each serving makes about 2 to 2 ½ cups of green smoothie. Please multiply the amounts accordingly if you’re blending for more than one person!
Just heard about the challenge now? Click here to sign up and join in on 30 days of green smoothies.
• green pear – 1
• green apple – 2
• strawberries – 1 cup
• peach – ½
• green grapes – handful
• banana – 2
• pineapple – 1 ¾ cup
• lemon – 1
• lime – 4
• avocado – 2
• baby coconut, water & meat – 1 (optional)
Greens & Veggies
• kale – 3 leaves
• fresh spinach – 4 cups
• romaine lettuce – 5 leaves
• celery sticks – 3
• cucumber* – 1
• anise bulb (fennel) – 1
• sunflower sprouts (or sprouts of any kind) – 1 handful
• cilantro – 1/2 cup
• basil – 5 leaves
• mint – 1/2 cup (optional)
*If you’ve been using mostly kale and/or spinach, it’s a good idea to swap in a different kind of green. See here for ideas.
• ginger – 2 inches
• non-dairy milk – 2.5 cups
• apple juice – ½ cup (optional)
• green tea
• liquorice tea*
*Note: liquorice can be contraindicated for individuals with heart condition
A note on your greens. The amount and type of greens you put in your smoothies is up to you. We advise that you switch up your greens as much as possible and match the quantity to your smoothie level. Beginner = 30% greens; Intermediate = 50% greens; Advanced = 60-70% greens. We’ve based the amounts above off of a Beginner smoothie.
A note on water. Water is the go-to option to use as a liquid for your smoothie. Feel free to sub it in for any other suggested liquid (like coconut water, almond milk, etc.) Best to use filtered if you can! The amount used will vary smoothie to smoothie – blend, test, and then add more water if your smoothie is too thick.
The Bulk/ Extra/ “Non-Perishables”
You may have already picked up some of these ingredients but this is what will show up in recipes this week…
• hemp seeds
• coconut oil
• sunflower seeds
• pumpkin seeds
• coconut oil
• Vegan Proteins+ Vanilla
• Vegan greens+ O original flavour
• raw honey or pure maple syrup
• vanilla extract
• nut or seed butter
• olive oil (or 1 tsp of orange flavoured fish oil) (optional)
• medjool dates (optional)
• spirulina (optional)
• pinch of sea salt (optional)
• coconut sugar (optional)
• chaga & reishi tea (optional)
Get your Week Three Fresh List delivered!
Find your city below & collect your Week Two fresh grocery items. Order online and get it all delivered to your door! (Be sure to take note of your city’s delivery day.)
Vancouver challengers click here for your Week Three Fresh List.
Calgary challengers click here for your Week Three Fresh List.
Vancouver Island challengers click here for your Week Three Fresh List.
San Francisco challengers click here for your Week Three Fresh List.
LA challengers click here for your Week Three Fresh List.