These are my own smoothie recipes and they taste delicious!

Simply replace one meal per day (recommend either breakfast or lunch) with one of the recipes below.

Smoothies are a fantastic way to help you get vegetables and fruit into your diet every day.

If you don’t have a blender; use a food processor or borrow from someone.

This is one easy step you can take to improving your health.

Something to start on Monday?

Good luck

the rules

  • replace one meal per day with a smoothie
  • drink plenty of water also
  • make your other 2 meals healthy
  • don’t do if pregnant
  • don’t do if suffer from a health condition
  • try to make your own milks
  • if buying milk, buy a brand called Rude Health or a brand which contains as few ingredients as possible!
  • try and have the smoothies at room temperature
  • buy the purest form of nut butters you can please

helpful hints

  • try and drink the smoothie as soon as you can once made.
  • you can swap milk type if you don’t like coconut milk
  • you can swap a recipe if you don’t like.
  • adjust consistency of smoothie to suit you. add more milk / filtered water if needed
  • drink through straw better for your teeth
  • taste test smoothie with straw before you pour and adjust to suit your taste
  • you can use fresh or frozen produce
  • if using frozen make sure thawed before you use otherwise too cold for the body
  • you don’t have to buy a particular ingredient if it’s uneconomical to do so (won’t use again) leave it out or replace with an alternative.

ingredient list

  • 2.3 litres coconut milk
  • 125g kale
  • 60g spinach
  • 50g raw beetroot
  • 1 inch broccoli stem
  • 1 carrot
  • 1 stick celery
  • 2.5 avocado
  • 2 banana
  • 2 cups of berries (organic)
  • 2.5 apples (organic)
  • 1.5 pears
  • 1 cup of pineapple
  • 1 tbsp coconut oil
  • 1 tbsp almond butter
  • 1 tbsp peanut butter
  • 2 tbsp cacao / cocoa powder
  • 1 tbsp chia seeds
  • 1 tbsp flaxseed
  • 1 scoop protein powder
  • 3 tsp cinnamon
  • 2 tsp turmeric
  • 2 tsp ginger
  • pinch stevia


for all recipes cut up the ingredients as appropriate and slowly add to the blender / food processor.

blend on high for 30 secs to 1 minute


coconut berries


400 ml coconut milk
1/2 avocado
1/2 cup berries
1 tbsp chia seeds
1/2 tbsp coconut oil
1 tsp cinnamon
pinch of stevia

nutty butty


300 ml coconut milk
25g kale
50g raw beetroot
1/2 cup berries
1/2 cup pineapple
1 tbsp almond butter
1/2 tbsp coconut oil
1 tsp fresh turmeric

cinnamon fuzz


300 ml coconut milk
25g kale
15g spinach
1 inch broccoli stem
1/2 avocado
1/2 apple
1/2 pear
1 tsp cinnamon

veggie reggie


400 ml coconut milk
25g kale
1/2 avocado
1 apple
1/2 cup pineapple
1 tsp fresh turmeric
1 tsp fresh ginger
1 scoop protein powder

peanut butter cup


300 ml coconut milk
15g spinach
1 banana
1 tbsp raw peanut butter (you can use almond butter if prefer)
1 tsp cinnamon
1 tbsp ground flaxseed


veggie delight


300 ml coconut milk
25g kale
15g spinach
1 carrot
1 stick celery
1 avocado
1 cup berries
1 apple
1 pear
1 tsp fresh ginger


choco banana


300 ml coconut milk
25g kale
15g spinach
1 banana
2 tbsp cacao / cocoa




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