Whisking It

Wednesday

2

March 2016

How to Prep a Month of Smoothies in 2 hours

Written by , Posted in Breakfast, Snacks, Tips & Tricks

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The main problem with eating healthy is getting your sh** organised. This post is hopefully gonna help you do that. The end result here is 5 different smoothie flavours that you can rotate throughout four 5-day working weeks (totalling 20 smoothies). I ended up favouring some more than others obviously and ended up with mostly orange ones in the last week… On the plus side my night vision was stellar that week. Hehe.

OKAY! So what do you need?

FRESH PRODUCE:
20 x zip lock bags
Chopping board
Good knife
1 bunch beetroot
1 400g punnet of strawberries
2 150g tubs of blueberries
1 bag spinach (200g)
1 bunch/packet of bananas
5 large carrots
2 pineapples
About 10g fresh mint (~20 leaves)
200g crushed ginger
2 avocados

OPTIONAL PANTRY ITEMS
(you don’t have to have them all, I will give options for each smoothie and you can decide):

Chia seeds, flaxseeds, pumpkin seeds, hemp protein powder, a green powder (spirulina, chlorella, matcha, green smoothie mix, The Real Thing Green powder – anything along those lines), honey, any number of these Superfoods powder products, nuts, apple cider vinegar, vanilla essence, organic peanut butter, cinnamon, turmeric.

1. BERRY BEET:

Peel & chop the beetroot bunch and divide into four portions.
Wash & chop up the strawberries and divide into four portions.
Put the beetroot & strawberries into 4 ziplock bags, label and freeze.

To make:
Add Superfood Shake powder OR Goji berries OR Chia seeds OR almonds.
You can also add more than one of the options above – I usually play around with a combination of 2.
Add one cup of your preferred milk (I used either quinoa or almond milk) or a cup of water.

2. LEAN GREEN:

Chop up the kale & spinach leaves until you have 4 cups kale and 4 cups spinach.
Chop up 2 bananas and divide into 4 zip lock bags. Add one cup of kale and one cup spinach to each ziplock bag.
Label each bag and put into the freezer.

To make:
Add 1 tablespoon of honey and 1 tablespoon of a green powder (I used the Superfoods Green Shake OR Matcha powder)
Add one cup of your preferred milk (I used either quinoa or almond milk) or a cup of water.

3. ORANGE BOMB:

Peel & chop up the 5 large carrots and divide into 4 zip lock bags.
Chop up 2 bananas and divide amongst the 4 zip locks.
Add about 1 tablespoon of crushed ginger into each bag.
Label & freeze.

To make:
Add 1 tablespoon of organic peanut butter OR 1 tablespoon of Hemp Protein Powder OR Maca Powder OR a heaped teaspoon of cinnamon OR a heaped teaspoon of turmeric powder OR vanilla essence.
Just be warned, the turmeric is strong. It is WONDERFULLY good for you, but the taste can be overpowering. It’s known to be a great natural anti-inflammatory, anti-oxidant, anti-depressant amongst a world of other benefits.
You can also add more than one of the options above – I usually play around with a combination of 2.
Add one cup of your preferred milk (I used either quinoa or almond milk) or a cup of water.

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4. MINTY PINE-FRESH:

Peel and chop the 2 pineapples and divide into 4 zip lock bags.
Chop up 2 cups worth of kale and divide amongst the 4 bags.
Add ~5 mint leaves to each zip lock, label and freeze.

To make:
Add 1 tablespoon of flaxseeds OR sunflower seeds OR Mesquite Powder OR Lacuma Powder OR Maca Powder OR a splash of Apple Cider Vinegar.
You can also add more than one of the options above – I usually play around with a combination of 2.
Add one cup of your preferred milk (I used either quinoa or almond milk) or a cup of water.

5. DEEP PURPLE POWER:

Divide the 2 tubs of blueberries into 4 zip lock bags.
Chop up 1 cup of spinach and add to each bag (total 4 cups spinach)
Add half an avocado to each portion, label and freeze.

To make:
Add Chia Seeds OR Superfood Shake Powder OR Raw Cacao Nibs OR vanilla essence OR Goji Berries.
You can also add more than one of the options above – I usually play around with a combination of 2.
Add one cup of your preferred milk (I used either quinoa or almond milk) or a cup of water.

Remember you can add any number of proteins, seeds, powders or flavours when making your smoothie on the day. I often chop and change so I don’t get bored! Just remember to keep in mind your final colour. If you add a green powder to the Orange Bomb you are going to end up with a brown sludgy mess. Same goes for adding a brown / dark powder to your green smoothies. Colour conscious usually results in the best taste anyway :)

Couple things to note:

> All my smoothies were made with a Nutribullet using the smaller cup size as I found it to be the perfect portion size.
> I finished all 20 smoothies within 30 days of preparing – so I am unsure of the freezer-shelf life any longer than that.
> This isn’t specifically weight-loss orientated, just health focused. If you are looking for a weight-specific plan you will need to cut down on the fruits and increase the veggies, however if you are following a paleo / clean eating lifestyle then this will fit in perfectly even for those of you looking to lose a couple kilos. It’s just in no way an extreme weight loss programme.
> The prep for this took me about 1 hour and 45 minutes in total… obviously some of you may be quicker or slower, so the 2 hours is just a guide :)

This prep has been a total lifesaver so many times. Breakfast in minutes means a earlier start to the day and all the combos above have kept me going till lunch (unless I train in the mornings.. then sometimes I need a gap filler around 11am!) Hopefully this helps some of you guys out there!

Happy Wednesday.

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