This is the official blog post for the September 30 Day Green Smoothie Challenge!

We’re so excited to rawk out with you starting on September 1st for 30 days of green smoothies to help you boost your immune system, shed excess weight, clear your skin and raise your energy levels…

What an awesome way to kick start the fall together.

This post will be updated regularly with all the details you need – so bookmark it and stay tuned!

How the challenge works: Your mission is simple – consume 1 smoothie a day for 30 days! This challenge runs 1st September – 30th September.

(Note: this is not a fast. The smoothie is in addition to your regular diet. If you want more guidance around transitioning onto a healthy plant based diet, you can check out our 30 Day REAL Food Meal Plans.)

30 days worth of shopping lists and recipes will be provided for you.

Shopping lists: As fresh food spoils quickly we recommend shopping every 5 days. For this reason, we have organised the shopping lists into 5-day lists (e.g. Days 1-5, 6-10 etc).

Recipes: Recipes will be posted here daily – the day before*. This is for anyone who wishes to make their smoothie the night before and store it for the morning. (You may want to make your smoothie the night before if you tend to be rushed in the morning or if you don’t want to disturb anyone with a blender first thing!)

*Sat, Sun & Mon recipes will be published on Friday so that you’re all set for the weekend.

If you wish to make any ingredient substitutions, feel free, just ensure that your smoothie is plant-based and free from animal products, wheat/gluten and dairy.

Special note: If you are pregnant/nursing or have a health condition we recommend that you avoid potent herbs or superfoods that you’re not sure about and suggest consulting your care practitioner before making dietary changes. In particular, if you are pregnant/nursing you should omit cilantro and parsley. You can read more about that here: Why You Should Not Detox During Pregnancy or Nursing

App: This 30 Day Green Smoothie Challenge is totally FREE, you don’t have to purchase the 30 Day Smoothie Challenge App (iOS) to unless you want to!

As this is a new challenge, and this particular challenge’s recipes are not in the App.

WIN 1 of 2 Omega Blenders + 20 Other Amazing Prizes!

We are very grateful to have five sponsors for this challenge! You have the chance to win one of the prizes or prize bundles donated by our sponsors. To be in with a chance to win, go here and enter.

Omega

Bored with chopping up your fruits and veggies into small pieces before blending? Over that grainy texture? Omega makes “counter genius” blenders and juicers, at commercial standard (that means they are powerful and durable). Blend an endless variety of ingredients and combinations into a smooth, silky texture with an Omega Blender.

Prizes: 2 x Omega Blenders (model OM6160S)

Vega

We’ve worked with Vega for many years – they are our go-to brand for protein powders, in particular, regularly topping the charts for plant-based protein due to their quality ingredients and delicious taste. Their Vega One nutritional protein powder contains 20g of protein per serving from pea protein, hemp protein, flaxseeds and sacha inchi protein along with lots of other green goodies like probiotics and 50% DV of 12 vitamins and minerals. They’ve donated over $350 worth of goodies for our sweepstake – so get entering for you chance to win!

Prize Bundles: 

• 1 x Essentials Bundle: (Large Tub Vega One French Vanilla + 1 Vega Shaker Cup + 1 Vega T-shirt)
• 1 x Sports Bundle: (Large Tub Vega Sport Performance Protein Chocolate + 1 x Sport Pre-Workout Energizer Acai + 1 x Vega Sport Bars Chocolate Peanut Butter + 1 x Vega Sport Hydrator Box Lemon Lime)
• 1 x Chocolate Bundle: (1 x Tub Vega Essentials Chocolate + 1 x Vega Shaker Cup + 1 x Vega T-Shirt)
• 1 x Greens Bundle: (1 x Tub Vega Protein & Greens Vanilla + 1 x Vega Shaker Cup + 1 Vega T-shirt)

Health Force

Finding quality supplements online can be really tricky. Health Force stands out for us due to their incredibly high-quality standards – their superfood supplements are potent, to say the least! They pride themselves on providing maximum therapeutic level nutrition, in the way nature intended. We love their Liver Rescue supplement!

Prizes: 

• 1 x Vitamineral Green (300g)
• 1 x Green Protein Alchemy (500g)
• 1 x Liver Rescue (30 caps)
• 1 x Antioxidant Extreme (120 caps)
• 1 x Shilajit Supreme (120 caps)
• 1 x Digestive Enhancement Enzymes (120 caps)

Morrocco Method

Looking to transition from chemical-based hair and skin care products to natural ones? Look no further! Morrocco Method have been manufacturing healthy hair care products for over 50 years – all of their products are paleo, sulfate free, gluten free, and free of all synthetic chemicals! Their Healthy Hair Starter Kit is, well, a great place to start!

Prize: 1 x Healthy Hair Starter Kit

Glass Dharma

Glass Dharma are the original glass straw makers.

They saw the devastation that plastic pollution is creating in our environment and decided to do something about it.

While you may think “what’s the big deal about a straw?”, single use plastics are one of the biggest (and needless) contributors to plastic waste. Would you believe that enough plastic straws are produced annually to fill over 46 thousand full sizes school buses! Plus, plastic straws as always being in the top 10 of items collected during beach cleanups.

Enter the glass straw! It’s such an easy (and elegant) solution.

Prizes: 3 x Elegant Glass Straw Sets

Young and Raw

Lastly, here at Young and Raw, we’re also providing some prizes!

Prizes: 

• 3 x memberships to the 30 DAY REAL Food Meal Plans
• 3 x memberships to our flagship program, the 21 Day Raw Food Reset & Cleanse.

Again, to enter the competition, go here. 

30 Day Shopping List

Shopping List Days 1-5

Fruit

• 2 apples
• 3 pears
• 3 bananas (if bought fresh, peel and freeze at home)
• 1 lemon

Berries

• 1 cup fresh or frozen blueberries

Greens

• 2 cucumber
• 4 celery ribs
• 2 heads baby bok choy
• 1 cup spinach
• 1 cup greens of choice

Herbs*

• 5 basil leaves
• 1/2 cup parsley + 1/2 bunch
• 1/2 cup cilantro

Spices

• 3-inch piece ginger

Misc.

• 2 cups almond milk
• 1 tbsp tahini

Optional

• 4 cup coconut water (use filtered water otherwise)
• 5 Tbsp. nuts, seeds and/or superfoods

Shopping List Days 6-10

Fruit

• 1/2 orange
• 2 kiwi (organic, otherwise peel skin)
• 3 lime
• 4 cups fresh or frozen pineapple
• 1 cup frozen mango

Berries

• 2 cups frozen blackberries

Greens

• 1/2 cucumber
• 2 celery ribs
• 5 cups spinach
• 2 cups green leaf lettuce
• 1 handful greens of choice

Herbs*

• 1 cup cilantro

Spices

• 1-inch piece ginger root

Optional

• 5 cup coconut water
• 5 Tbsp. nuts, seeds and/or superfoods

Shopping List Days 11-15

Fruit

• 1 cup fresh or frozen pineapple
• 1 lime
• 1 lemon
• 2 oranges
• 4 banana (if bought fresh, peel and freeze at home)

Berries

• 1 1/2 cup fresh or frozen blueberries

Greens

• 4 head baby bok choy
• 2 kale leaves
• 2 handfuls greens of choice

Herbs*

• 1/2 cup parsley

Spices

• 4-inch piece of ginger root

Optional

• 5 cup coconut water
• 5 Tbsp. nuts, seeds and/or superfoods

Shopping List Days 16-20

Fruit

• 1/2 lemon
• 3 lime
• 3 oranges
• 2 1/2 banana (if bought fresh, peel and freeze at home)
• 3 cups pineapple
• 2 apples

Berries

• 1 cup strawberries

Greens

• 3 kale leaves
• 2 cups spinach
• 6 romaine lettuce leaves
• 1 cup green leaf lettuce
• 2 greens of choice

Herbs*

• 1 handful basil
• 1 handful parsley

Misc.

• 1 cup almond milk

Optional

• 4 cup coconut water
• 5 Tbsp. nuts, seeds and/or superfoods

Shopping List Days 21-25

Fruit

• 2 cups fresh or frozen peaches
• 1 cup fresh or frozen pineapple
• 1 cup fresh or frozen mango
• 1 orange
• 1 banana (if bought fresh, peel and freeze at home)

Berries

• 1 cup frozen berries of choice
• 1 1/2 cup fresh or frozen strawberries

Greens

• 2 cups green leaf lettuce
• 2 cucumber
• 3 celery rib

Herbs*

• 5 mint leaves
• 10 basil leaves

Spices

• 3-inch piece ginger root
• 2 Tsp. ground cinnamon

Misc.

• 1 1/2 cup almond milk
• 1 Tbsp. chia seeds

Optional

• 2 1/2 cup coconut water
• 5 Tbsp. nuts, seeds and/or superfoods

Shopping List Days 26-30

Fruit

• 2 banana (if bought fresh, peel and freeze at home
• 2 pears
• 1 apple
• 1 orange

Berries

• 2 cup fresh or frozen blueberries
• 1 cup fresh or frozen blackberries
• 2 cups fresh or frozen strawberries

Greens

• 4 celery ribs
• 1 cucumber
• 4 kale leaves
• 3 handfuls greens of choice
• 2 cups green leaf lettuce

Herbs*

• 3/4 cup cilantro
• 1/4 cup parsley

Spices

• 2-inch piece ginger root
• 2 Tsp. cinnamon

Misc.

• 2 1/2 cup almond milk
• 1 cup coconut milk

Optional

• 1 cup coconut water
• 5 Tbsp. nuts, seeds and/or superfoods

Stay tuned for further updates!

Recipes

Recipes will be posted here daily – the day before.

*Sat, Sun & Mon recipes will be published on Friday so that you’re all set for the weekend.

Day 5: Blueberry Pear Energizer Smoothie

• 1 pear
• ½ cup fresh or frozen blueberries
• 1 cup greens of choice
• 1-inch piece ginger root
• 1 cup coconut water or water

• 1 Tbsp nuts, seeds, superfoods and/or plant powders

Day 6: Kiwi Omega Booster

• 2 kiwi (peeled, if non-organic)
• ½ cucumber
• 2 cup spinach
• ¼ cup cilantro*
• 1 cup water or coconut water

Optional:

• 1 Tbsp nuts, seeds, superfoods and/or plant powders

Kiwis are one of our favourite nutritional powerhouse foods. They are rich in an enzyme called actinidain which will aid your body in the digestion of protein molecules.

They are also full of potassium, a mineral that will help to balance out blood pressure by moderating the effects of sodium. Kiwis can also help to prevent blood clots when eaten on a regular basis.

*Omit herbs if you are pregnant or nursing or have a health condition that may result in a contraindication.

Day 7: Uber Nourishing Mango Smoothie

• 1 cup frozen mango
• 1 small handful of cilantro*
• 1 lime, peeled
• 1 handful of greens of choice
• 1 cup water or coconut water

Optional:

• 1 Tbsp nuts, seeds, superfoods and/or plant powders

This smoothie has a stellar lineup:

• Mango acts much like pineapple, and will help to digest proteins in your body.
• Cilantro* is a heavy metal chelator and can help to protect the heart tissues.
• Limes contain calcium and folate, which help to nourish the bones.
• Greens are the most concentrated source of nutrients found in foods, when we compare nutrient content per calorie.

*Omit herbs if you are pregnant or nursing or have a health condition that may result in a contraindication.

Day 8: Electrolyte Energy Booster

• 2 celery ribs
• 2 cups pineapple
• 1 cup spinach
• 1 lime, juiced
• 1 cup coconut milk or water

Optional:

• 1 Tbsp nuts, seeds, superfoods and/or plant powders

Pineapple, coconut and lime are so good together both in terms of flavour and nutrition. The pineapple will reduce inflammation in your body, coconut milk will nourish your skin and your hair and the lime will help you fight off infection and bacteria.

Day 9: Green Dreams Smoothie

• 2 cups fresh or frozen pineapple
• 2 cups green leaf lettuce
• ¼ cup cilantro*
• 1 lime, peeled
• 1 cup water or coconut water

Optional:

• 1 Tbsp nuts, seeds, superfoods and/or plant powders

Green leaf lettuce is a great source of fibre and contains a range of vitamins and minerals. The general rule of thumb is: The greener the leaf, the better!

*Omit herbs if you are pregnant or nursing or have a health condition that may result in a contraindication.

10: Blackberry Antioxidant Rescue

• 2 cups fresh or frozen blackberries
• ½ orange, peeled
• 2 cups spinach
• 1-inch piece ginger root
• ¼ cup cilantro*
• 1 cup water or coconut water

Optional:

• 1 Tbsp nuts, seeds, superfoods and/or plant powders

You may be able to guess that blackberries are rich in antioxidants just by looking at their rich, dark color. Blackberries are rich in anthocyanins which help to defend the body against age related degeneration as well as cancer cell formation.

They are also rich in rutin which will help to improve circulation, and these berries help to fight inflammation, making them an all around amazing food for helping to prevent disease in general.

*Omit herbs if you are pregnant or nursing or have a health condition that may result in a contraindication.

Day 11: Baby Bok Choy Smoothie

• 1 cup fresh or frozen pineapple
• 1 head baby bok choy
• 1-inch piece ginger root
• 1 tbsp hemp or chia seeds
• 1 cup water or coconut water

Bok Choy makes another appearance in this smoothie, and this is because we just love it so much! Bok Choy is rich in calcium, which plays a whole host of roles inside your body.

99% of the calcium you ingest goes to maintaining your bones and teeth. The other one percent plays a role in blood clotting, muscle contraction, nerve function and cell signalling.

Your cells will use calcium to activate enzymes, transport ions across cellular membranes and to send and receive neurotransmitters. Never underestimate the power of good nutrition.

Day 12: Deep Blue-Green Smoothie

• 1 frozen banana
• ½ cup fresh or frozen blueberries
• 2 leaves kale, stems removed
• 1-inch piece ginger root
• 1-2 cups coconut water or water

Optional:

• 1 Tbsp nuts, seeds, superfoods and/or plant powders

Did you know that kale has more iron ounce for ounce than ground beef? Thats right! When you combine it with a rich source of vitamin C like you find in our antioxidant rich blueberries you enable your body to absorb up to 30% more of that iron. Pretty cool, right?

Day 13: Soothing Banana Smoothie

• 2 fresh or frozen bananas
• 2 heads baby bok choy
• 1-inch piece ginger root
• ¼ cup parsley*
• 1 cup water or coconut water

Optional:

• 1 Tbsp nuts, seeds, superfoods and/or plant powders

Bananas have a natural anti-acid effect in the body, which can help if you suffer from heartburn. Bananas are also packed with B vitamins that help calm the nervous system if you’re feeling stressed. Being high is potassium, yet low in salt, makes them uniquely capable for reducing blood pressure levels.

*Omit herbs if you are pregnant or nursing or have a health condition that may result in a contraindication.

Day 14: Tri-Citrus Detox Smoothie

• 1 frozen banana
• 1 lime, peeled
• ½ lemon, juice only
• 2 oranges, juiced (if you put the whole orange in your smoothie will be bitter)
• 2 handfuls of kale, spinach or other greens

Optional:

• 1 Tbsp nuts, seeds, superfoods and/or plant powders

While lemons are well known for helping alkalize the body, limes are just as effective in their ability to to promote cleansing of the liver. Add oranges to the mix, which help the body absorb iron and calcium, and you have a powerhouse cleansing smoothie!

Day 15: Merry Berry Ginger Smoothie

• ½ cucumber
• 1 fresh or frozen banana
• ½ cup fresh or frozen blueberries
• 1 cup spinach
• ½ bunch parsley*
• 1-inch piece ginger root
• 1-2 cups coconut water or water

Optional:

• 1 Tbsp nuts, seeds, superfoods and/or plant powders

Cucumber, blueberries and spinach all contain antioxidants that help to fight free radicals which can lead to skin damage. The silica in the cucumber will also help to keep your skin clear and well nourished. This smoothie is also hydrating which is very important for skin health.

*Omit herbs if you are pregnant or nursing or have a health condition that may result in a contraindication.

Day 16: Citrus Punch Detox Smoothie

• 1 frozen banana
• 3 leaves kale, stems removed
• 1 lime, peeled
• 2 oranges, juiced
• ½ lemon, juiced

• 1 Tbsp nuts, seeds, superfoods and/or plant powders

Day 17: Healthy Orange Julius

• 1 fresh or frozen banana
• 1 orange, peeled
• 1 lime, peeled
• 2 cups spinach
• 1 cup almond milk

• 1 Tbsp nuts, seeds, superfoods and/or plant powders

Day 18: Strengthening Basil Smoothie

• 2 cups pineapple
• 1 handful basil (if shop bought, save 3-4 leaves for day 20 smoothie)*
• 2 cups green of choice
• 1 cup coconut or regular water

• 1 Tbsp nuts, seeds, superfoods and/or plant powders

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Young and Raw

21 Day Raw Food Reset Cleanse:
Our flagship program that’s transformed thousands of lives and improved the health of families all over the world.

30 Day R.E.A.L. Food Meal Plans:
Reduce Your Stress and Get Your Body Back into Balance by Following Nutritionist Designed and Doctor Approved Meal Plans!

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