Throughout the year, as the availability of different fruits and greens changes, so should your grocery list for green smoothies. Remember: Think local and in season first. Look for organic if it’s available and affordable. Check all produce for freshness. Be open to changing your list if any particular item doesn’t look fresh.
Sample shopping list for green smoothies
When you make your grocery list, figure out how many people you need to make smoothies for first. For example, one smoothie per day for two people requires two servings per day of ingredients. A family of four requires double that, and so on.
Here’s a sample weekly shopping list for two people having one green smoothie per day each for seven days:
| Fruits | Greens | Extras (Optional) |
|---|---|---|
| 2 packages of raspberries | 1 bunch of Swiss chard leaves | Raw honey |
| 1 package of strawberries | 1 bunch of kale | 1 package of hemp seeds (12 or 16 ounces) |
| 2 packages of blueberries | 1 bunch of watercress | 1 package of chia seeds (12 or 16 ounces) |
| 2 apples | 1 bunch of fresh mint | 1 package of ground flaxseed (12 or 16 ounces) |
| 5 bananas | 1 bunch of fresh parsley | 1 container of local bee pollen (avoid if allergic to bees or pollen) |
| 2 peaches | 1 jar of organic coconut oil (12 or 16 ounces) | |
| 1 lemon | 6 ounces of raw, unsalted almonds | |
| 1 avocado | 1 jar of ground turmeric | |
| 1 mango | 1 jar of ground cinnamon | |
| 2 kiwis |
Superfoods and spices will last you several weeks or even months. After you’ve stocked up, you won’t need to repurchase them every week.
Sample menu: 1 week of green smoothies
Use the sample grocery list in the preceding section to make the following recipes for seven different smoothies in one week. Follow this section as a guide to create your own menus and shopping lists. The ingredients listed here are for two servings per smoothie, and the ingredients are listed in the order you should add them to your blender. In each case, first blend the ingredients listed up to and including the water until smooth; then add the remaining ingredients (the greens), and blend again until smooth.
| Day | Recipe | Ingredients |
|---|---|---|
| Monday | Bee and Berry Power | 2/3 cup raspberries, 2/3 cup strawberries, 2 ripe bananas, 1 tablespoon raw honey, 2 tablespoons hemp seeds, 1 tablespoon bee pollen, 1 tablespoon coconut oil, 2 cups water, 4 large Swiss chard leaves |
| Tuesday | Peaches and Green | 2 peaches, 1 ripe banana, 2/3 cup fresh strawberries, 3 tablespoons raw almond butter or 8 raw almonds, 2 tablespoons coconut oil, 1 tablespoon raw honey, 1 1/2 cups water, 4 large kale leaves |
| Wednesday | Blue Green Dream | 2 red apples, 1 cup blueberries, 1/4 cup fresh lemon juice, 2 tablespoons chia seeds soaked in water, 1 1/2 cups water, 1/2 cup parsley, 1 1/2 cups watercress, 4 mint leaves |
| Thursday | Hearty Kale, Blueberry, and Hemp | 1/2 avocado, 1 1/2 cups blueberries, 1 tablespoon raw almond butter, 2 tablespoons ground hemp seeds, 2 tablespoons manuka honey, 1 1/2 cups water, 4 large kale leaves |
| Friday | Smooth Mango, Kiwi, and Watercress | 1 ripe mango, 2 kiwis, 1 ripe banana, 2 tablespoons ground flaxseed, 1 1/2 cups water, 2 cups watercress |
| Saturday | Lemon Berry Avocado Nirvana | 1/2 avocado, 2 tablespoons fresh lemon juice, 1/2 cup raspberries, 1/2 cup blueberries, 1 1/2 cups water, 4 mint leaves, 3 Swiss chard leaves |
| Sunday | Chia, Raspberry, and Turmeric Zen | 1/2 cup raspberries, 1 ripe banana, 1/4 teaspoon ground turmeric, 1/4 teaspoon ground cinnamon, 2 tablespoons chia seeds soaked in water, 1 1/2 cups water, 4 Swiss chard leaves |