This is my THIRD year in a row hosting the 10 Day Smoothie Challenge which is back by popular demand! I’m so excited to be continuing the tradition!
All you need to participate in the challenge is a blender (I use the Vitamix Ascent Series 3500) and a whole whack of good ingredients which are all listed below (I included all the recipes up front this year so you know what to buy in advance). I’ve been asked a few questions about smoothies in general and this particular challenge so I will try to answer them in advance here in case any of you have the same questions!
What if I don’t like one of the smoothies?
No problem, you can substitute it with another one! You can just double up on any of the other smoothies in the challenge or even choose another one from a previous year!! Heck, you can even just make a smoothie bowl, I did a post on some of my favs here if that’s more your jam!
Am I supposed to eat anything else that day?
YES YES YES! Please don’t confuse this with a fast or a diet, this is neither. This is a way to encourage you to start your day with a healthier twist and try some new smoothie combinations: I’m a big fan of variety in your diet and everyone gets in a rut! Of course, for many people this helps motivate them to make healthier choices throughout the rest of the day, and if that’s the case for you, AMAZING!
I’m allergic to (or don’t like) bananas, what can I substitute them with?
Avocados are an awesome substitute for bananas as they give the smoothies a creamy texture. Of course that would be difficult in a recipe where bananas are the star (i.e.: Banana Bread Smoothie) but otherwise give it a whirl!
What if I don’t eat dairy? What should I substitute the yogurt with?
There are some great dairy-free yogurts on the market that you can use! They may not have the exact same taste but you can use them instead.
10 Day Smoothie Challenge
Each recipe makes enough for one smoothie so adjust it as needed! If there is any left over (unlikely), I usually put it in an ice-pop mould to have as a smoothie popsicle at a later date. I don’t use protein powder if I’m making it for my kids (if I’m making it for the family I will add mine and blend again after I serve the little ones), it is too much protein for their kidneys! Just blend all of the ingredients together in your blender (I use the Vitamix 3500 Ascent Series) starting on low and turning it to high until it is creamy and smooth.
Day 1: Banana Bread Smoothie
Banana Bread Smoothie
Ingredients
- 1 frozen banana
- 1/2 cup ice cubes
- 1/2 cup milk of choice
- 1/4 cup large flake oats
- 2 tablespoons chopped pecans
- pinch of cinnamon
- 1 scoop vanilla protein powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
Health Tip: Oats are often referred to as a 'superfood' given their nutritional profile and the fact that they are a source of beta-glucans, a special type of fibre that helps improve blood glucose control, insulin resistance, and cholesterol levels.
Day 2: Strawberry Probiotic Smoothie
Strawberry Probiotic Smoothie
Ingredients
- 1 cup strawberry Kefir*
- 1 cup frozen strawberries
- 1 tablespoon hemp seeds
- 1 scoop vanilla protein powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
*Kefir is a fermented dairy beverage and a source of gut-healthy probiotics.
Day 3: Chocolate Almond Smoothie
Chocolate Almond Smoothie
Ingredients
- 1 cup almond milk
- 1/2 cup ice cubes
- 1 frozen banana
- 1 tablespoon almond butter
- 1 1/2 tablespoons cocoa powder
- 1/8 teaspoon almond extract
- 1 scoop vanilla or chocolate protein powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
Health Tip: Almond butter is rich in vitamin E and a plant-based source of calcium an iron.
Day 4: Green Monster Smoothie
Green Monster Smoothie
Ingredients
- 1/2 apple, peeled & cored
- 1 teaspoon grated ginger
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 1 cup coconut water
- 1/2 cup ice cubes
- 1 cup spinach, packed
- 1/2 avocado
- 1 scoop vanilla protein powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
Health Tip: Avocado makes this smoothie so creamy and is loaded in healthy mono-unsaturated fats and Vitamin E.
Day 5: Apple Pie Smoothie
Apple Pie Smoothie
Ingredients
- 3/4 apple, peeled & diced
- 1/4 cup large flake oats
- 1/8 teaspoon cinnamon
- 1/8 teaspoon cardamom
- 1/2 cup vanilla or honey Greek yogurt
- 1 tablespoon hemp seeds
- 1 cup ice cubes
- 1/3 cup apple cider (or apple juice)
- 1 scoop vanilla protei powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
Health Tip: Apples are rich in a soluble fibre called pectin that helps reduce cholesterol.
Day 6: Pink Grapefruit Refresher Smoothie
Pink Grapefruit Refresher Smoothie
Ingredients
- 1/2 cup pink grapefruit juice
- 1/4 large pink rapefruit, peeled
- 1/2 cup vanilla Greek yogurt
- 1/2 cup ice cubes
- 1 scoop vanilla protein powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
Health Tip: Pink grapefruit is rich in vitamins A and C and also contains an antioxidant called lycopene that is responsible for the pink colour and may help fight cancer and heart disease.
Day 7: Pear Ginger Smoothie
Pear Ginger Smoothie
Ingredients
- 1 cup Bartlett pear, ripe & diced
- 1/2 cup vanilla Greek yogurt
- 1/2 cup apple cider
- 1/4 cup milk of choice
- 1 teaspoon grated ginger
- 1 scoop vanilla protein powder (optiona)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
Health Tip: Fresh ginger is anti-inflammatory and has been used as a digestive aid since the Middle Ages!
Day 8: Mango Tango Smoothie
Mango Tango Smoothie
Ingredients
- 3/4 cup frozen mango
- 1/2 cup mango nectar
- 1 tablespoon hemp seeds
- 1/2 banana
- 1/2 cup milk of choice
- 1/2 cup coconut water
- 1 scoop vanilla protein powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
Health Tip: Mangos are very good sources of Vitamins A and C (amazing for the skin)
Day 9: Lemon Blueberries & Cream Smoothie
Lemon Blueberries & Cream Smoothie
Ingredients
- 1 cup frozen blueberries
- 1/2 teaspoon lemon zest
- 1/2 cup vanilla or lemon Greek yogurt
- 3/4 cup milk of choice
- 1 tablespoon hemp seeds
- 1 scoop vanilla protein powder (optional)
Recipe Notes
Health tip: Blueberries rank among the highest in antioxidants out of all fruit!
Day 10: Coco Loco Smoothie
Coco Loco Smoothie
Ingredients
- 1 tablespoon cocoa powder
- 1 frozen banana
- 1/4 cup shredded unsweetened coconut
- 1/2 cup coconut milk
- 1/2 cup coconut water
- 1/8 teaspoon coconut extract
- 1 scoop vanilla protein powder (optional)
Instructions
-
Blend all of the ingredients together until smooth and serve!
Recipe Notes
Health Tip: to boost the antioxidants in the smoothie use raw cacao powder - it is less processed than regular cocoa powder and retains more antioxidants.
Random nutrition question – does blending/grinding the oats disrupt the beta-glucan structure? Are they better eaten whole?
Hi Kirsten! Great question, not that I’m aware of. The oats get broken down during digestion anyway and the fibre is still intact when blended as far as I know!
Hi Tori,
I’m trying to limit my sugar intake, even “natural sugars” like stevia. If I went with the Unflavoured, would you just use added cocoa, or vanilla extract for when the “flavoured” protein powders are called for?
Hi Jackie I would probably just keep the recipes the same to be honest! I would love to hear your feedback if you try it!
Hi Tori! I love this idea 🙂
I see you mentioned protein powder is too hard on kids’ systems. What about hemp proteins, or ‘greens’ protein powder. Is that still too hard on children?
Would you suggest these are part of a bigger breakfast or on their own? Just wondering if it’s a good “breakfast” 🙂 I am really want to try the banana bread one!
Hi Katie,
I don’t eat a big breakfast so this is enough for me, it really depends on your eating pattern! If you feel that the smoothies aren’t filling enough for you then certainly you could add something like a slice of whole grain toast with nut butter. Would love to hear how you like the Banana Bread one! Thanks for following along! Tori
OMG Tori, I just made the Strawberry Smoothie for breakfast this morning and I’m in love! I bought all the ingredients to make the other smoothies but I know the strawberry one is going to be my go to. This also is going to be a great help for my Mom. She is 82 and struggles to find things to eat for breakfast and, is lactose intolerant. So I am forwarding her all these smoothies, she’s going to love them! What a great twofor!
Thank you so much Brenda!!!! I hope your mom loves them too! Have an awesome week:). Tori
Is this protein powder ok to consume while breastfeeding?
Hi Katie,
It’s a really good question. The product is considered safe during pregnancy in moderation: Stevia is used to sweeten it, which is a natural sweetener that is considered GRAS (Generally Recognized as Safe) by the authorities. I recommend using it in moderation if you do choose to use it, like everything else, especially in pregnancy and breastfeeding.
Hi Katie,
It’s a really good question. The product is considered safe during pregnancy in moderation: Stevia is used to sweeten it, which is a natural sweetener that is considered GRAS (Generally Recognized as Safe) by the authorities. I recommend using it in moderation if you do choose to use it, like everything else, especially in pregnancy and breastfeeding.
Hi Tor
Will you be announcing the winner?
Hi Tracie yes I did! Thanks so much for entering there will be more giveaways in the near future!!!
Did anyone win the giveaway? It says the draw was on May 4 but I never saw anything on your Instagram. I love all the smoothies but I find the protein powder makes it taste a bit gritty. Do you find this also?
Hi Chelsey!
Yes the winner was announced on the post just yesterday sorry for the delay I was waiting for confirmation from the winner! The powder does change the texture a bit, it may take some getting used to or you may want to add more liquid or less powder to help it dissolve better!
Hi Tori,
If you don’t have hemp seeds is there anything else you could replace them with, or just omit them from the recipe?
Super excited to try some of these out!
You could just omit them or add chia seeds instead!
Hi Tori,
Would I be able to use walnuts instead of pecans in the banana bread smoothie?
Hi Sarah, yes you could. They are more bitter so it may change the flavour, but you can use them!
Hi Tori
Can you make these smoothies without the protein powder?
You bet you can!
Hi Tori,
I wanted to let you know that I absolutely love the chocolate almond smoothie. It’s my go to for lunch. Since it’s December, I’ve substituted the almond extract for peppermint and it makes the most delicious peppermint chocolate “shake”.
Thanks for all of your yummy recipes.
So glad you like it Sally! Thanks for following along!