30-Day Green Smoothie Challenge (full movie)

September 27, 2019 0 By William Morgan


(upbeat electronic music)
– Welcome to the 30-Day
Green Smoothie Challenge.
I commend you for seeking out such
a healthy thing to do for yourself.
My name is Sergei Boutenko and I’m gonna
be leading you through this
challenge to make it as simple,
as easy, and as streamlined as possible
so that you succeed and
complete the entire thing
and benefit from it immensely.
I grew up in the health food world
and I know how difficult
it is to completely
restructure your diet
and cut everything out,
especially the tasty stuff,
and that’s not at all
what I’m gonna be asking you to do here.
The entire 30-Day Green Smoothie Challenge
is based on the premise
that it’s a lot easier
to add to your diet than take away.
So when I say 30-Day
Green Smoothie Challenge,
what I mean is that I want you to add
one quart, or liter if you’re in Europe,
of green smoothie every day
into your diet for 30 days.
If you eat a sandwich every day for lunch
I want you to keep eating that sandwich.
If you drink coffee in the morning
keep drinking your coffee.
I don’t wanna make this
difficult and unmanageable.
The only thing that I want you
to change is to drink one jar
of smoothie every single day for 30 days.
In a minute we’re gonna dive right in
and learn all the basics of
what a green smoothie is,
what a green smoothie challenge is,
how to succeed in it, and then in part two
we’re gonna learn how to blend smoothies,
how to make ’em tasty every
time, and how to shop for food.
Before we begin, though,
I just wanna mention
one more thing about perfection.
It’s human nature to strive
to be as perfect as possible.
I find that in myself, in
over 20 years of lecturing,
I found that in hundreds of
other people, if not thousands,
and this is something
that’s very interesting
because we all wanna
strive for perfection.
We wanna be as perfect as possible.
I caution you, though,
because when you set
your goals too high, often
they become unreachable.
I’ll give you an example
out of my own life.
I recently read an article
about how wonderful running was.
And I decided, you know
what, in addition to
my regular workout routine
I’m gonna start running.
And instead of starting gradually like
a couple times a week, three miles,
I decided I was gonna run
five miles every single day.
I did it for a week and then
I got tired and then I quit.
And as a result, I haven’t
benefited from the running
even though I know that it’s good for me.
Had I started more gradually and done it
in a more reasonable
fashion, I may have succeeded
a lot better than I have now.
The same is true of green smoothies.
As you begin this thing, I
urge you not to be perfect.
Just be okay with imperfect.
Many people when they start this thing,
they have this fear of fruit
that it’s high in sugar
so they start reducing the amount of fruit
that’s in their smoothies and as a result
the smoothies become undrinkable.
Because the smoothies don’t taste good,
people don’t drink the smoothies.
And they don’t drink the smoothies,
the challenge isn’t complete
and they don’t benefit from it.
So, start gradually, follow my recipes,
do it for a month and
what you’ll notice is that
naturally over time, you’re
gonna add more greens
and less fruit and it’s gonna be painless
and it’s gonna work.
In the interest of making this challenge
as convenient as possible for you guys,
I’ve also written an
ebook that pairs perfectly
with this movie by the same title
“30-Day Green Smoothie Challenge.”
And this ebook is really meant to be
downloaded to your computer,
your tablet, or your phone
so that you can easily
access it at the store
and reference a shopping list or a recipe.
So make sure that you check that out
when you start this challenge.
The ebook is available on my
website, sergeiboutenko.com.
And with that, I’d like to welcome you
to the 30-Day Green Smoothie Challenge.
(light orchestral music)
(moves into upbeat electronic music)
A green smoothie is a homemade drink made
by blending leafy greens
together with fresh ripe fruit.
Nothing is bottled,
pasteurized, or altered.
What you put in the blender
is exactly what you get out.
A drink that tastes great and carries
heaps of nutrition with it.
Moreover, the sweetness
contained within the fruits
counteracts the intensity of the greens
and allows you to intake more vitamins,
minerals, and antioxidants
than you typically
would on any given day.
In my research I’ve found that one cup
of such a smoothie contains between five
and seven servings of
fresh fruits and greens.
If you were to consume one quart of such
a green liquid regularly,
you could potentially drink
32 servings of health every single day.
This would supercharge you in ways
that you can’t even imagine.
My mom, Victoria Boutenko,
pioneered the concept
of green smoothie back in 2005
when she wrote a book
called Green For Life.
Over the last decade she’s
researched smoothies meticulously
and published dozens
of books on the topic.
My involvement in her
research opened my eyes
to the miraculous benefits that can come
from such a simple dietary change.
I’ve seen people tackle
everything from diabetes
to insomnia simply by incorporating
green smoothies into their diet.
After years of study and
countless experiments
on myself, I’ve concluded
that there’s no substitute
for a diet rich in greens.
It’s true, we’re all unique.
We come from different backgrounds.
We have distinctive
constitutions and blood types,
and require different practices
to achieve the same results.
Yet over the years, I’ve
never met a single person
who didn’t benefit from
eating fresh greens.
Over the past 10 years, my
family and I have conducted
over 40 week long green
smoothie retreats worldwide.
During our retreats, we
have witnessed hundreds
of people lose weight
and heal their bodies
from various ailments.
Retreat participants
typically notice significant
weight loss, improvement
in their diabetes,
arthritis, insomnia,
psoriasis, osteoporosis,
colitis, eczema, and
many other health issues.
The secret behind leafy greens lies
in their molecular makeup.
Green vegetables, especially
those that are dark green,
are rich in chlorophyll.
When you eat spinach, kale, cilantro,
parsley, as well as other greens,
you’re ingesting a chemical substance
that is incredibly similar to hemoglobin.
Hemoglobin is the oxygen-carrying pigment
of red blood cells that
gives them their color
and helps distribute
oxygen throughout the body.
When you ingest chlorophyll,
you help your body rebuild
and replenish red blood cells.
This in turn boosts your energy levels
and builds a hardy immune system.
Additional benefits of chlorophyll include
cleansing the body of
toxins, fighting infections,
breaking down calcium
deposits, healing wounds,
reducing inflammation,
improving circulation,
digestion, vision, and
eliminating bad breath.
Additionally, greens
contain lots of fiber,
which assists the body in straining away
anything that’s not
conducive to good health.
So, this is very important.
This is exactly why we preach
smoothies versus juices.
And by the way, I’m not against juice.
However, when you juice something,
you throw away a very valuable
part of the vegetable.
You throw away the fiber.
And fiber acts like a
sponge in our systems.
Fiber absorbs toxins, and dead cells,
chemicals, anything that
we don’t need in our body,
and helps you eliminate
it via a bowel movement.
When you make juice, the
fiber gets spit out one end
and you compost it, and
thus, you are not benefiting
from a very valuable part
of the fruit or vegetable.
According to the US
Department of Agriculture,
a healthy adult should
consume 26 to 32 grams
of fiber every day.
However, the average American consumes
less than half of that.
But there’s an easy solution, greens.
And greens are packed with fiber.
For example, one cup of collard greens
contains six grams of fiber.
Unfortunately, you can’t reap the benefits
of greens if you don’t eat them.
When compared to complex, processed foods
with artificial flavors,
greens can taste bitter
and unpleasant.
They require time and preparation
in order to be enjoyable.
And their high fiber content
makes them tough to chew.
This is precisely why blending greens
in a smoothie makes sense.
When you blend dark
greens with fresh fruit
you create a drink that’s
both nutritious and delicious.
And it’s also easy to consume.
Finally, another benefit
of making smoothies is
that they take very little time to make.
Who among us hasn’t procrastinated cooking
out of laziness or lack of time?
I know I have.
Luckily, green smoothies are
very simple and easy to make.
You just cut up some ingredients,
throw them in a blender,
hit the on switch.
In a few minutes, you
have essentially a meal
in a jar and you can get goin’.
Knowing how fast and easy
it is to make a smoothie
helps me conquer all of these,
I don’t have enough time,
excuses and actually and
drink my smoothies daily.
(upbeat electronic music)
The most important component to making
a tasty green smoothie is ensuring it
has an even consistency
and a smooth texture.
To obtain an even consistency,
simply blend your smoothie longer.
I blend mine anywhere
from one to two minutes
in my Vitamix, and this does the trick.
Texture can be a little tricky.
I meet a lot of people who say they
have trouble drinking smoothies due
to their undesirable texture.
To guarantee that your
smoothies are never fibrous,
frothy, or separated, it’s essential
to add creamy fruit into the mix.
There are two kinds of
fruit, creamy and pulpy.
If you include at least two types
of creamy fruits into your smoothies,
your green smoothies will
always have a wonderful texture.
Here’s some examples of creamy fruit:
bananas, blueberries,
apricots, mangos, peaches,
nectarines, plums, pears, strawberries,
avocados, kiwis, dates, and figs.
There are other ones, as well,
but those are the main ones
that are readily available to everybody.
Sweetness is another key
element of a tasty smoothie,
especially when you’re
serving green smoothies
to children or people who
have never tasted them before.
It is extremely important to make sure
that your smoothies taste
sweet and delicious.
If a child tries a green
smoothie for the first time
and it has a bland or bitter taste,
he or she will most likely
never want one again.
On the other hand, if
you give a kid a smoothie
that tastes better than ice cream,
your child will forever be
hooked on this healthy habit.
Pulpy fruit can help in
the sweetness sector.
While pulpy fruit may not
necessarily contribute
to the texture of a smoothie,
these fruits have pleasant flavors
and add sweetness to your concoction.
Thus, if you wanna ensure
your smoothie is both creamy
and delicious, add both types of fruit
into every green drink you make.
Here is some examples of pulpy fruits:
apples, melons, grapes, oranges, lemons,
grapefruits, Asian pears, and pineapples.
As with the previous
list, there are others
but these are readily
available to everybody.
The quality of the produce
you use can also define
the flavor in positive or negative ways.
Often after conducting
a green smoothie demo,
people come up to me and complain
that when they follow my recipe exactly,
they don’t achieve the same results.
The difference in their smoothie
and mine is quite simple.
It’s the quality of the
ingredients that they use.
Next time you’re in the store,
I encourage you to choose
the ripest fruit you can find
and experience the enhanced
nutritional benefits
and the decadent flavors
gifted to you by nature.
If the fresh fruit you
wanna use in a smoothie
is out of season, consider
using frozen instead.
In some cases, the quality of frozen fruit
can be even better than fresh.
This is due to the fact
that frozen fruit is
often harvested and
packaged at peak ripeness.
As you’ll find later on in the
recipe section of this video,
I often use fresh and frozen
fruit interchangeably.
So, sometimes a recipe
will call for mangos,
and it’s okay to use either
frozen mangos or fresh mangos,
because it’ll produce the
same delicious result.
Thus far, I’ve discussed
several different things
regarding making your
smoothies taste good.
And I’d like to quickly summarize them.
So, number one, you’re gonna
blend them long enough,
one to two minutes, to ensure
that the consistency is smooth.
You’re also gonna use
creamy and pulpy fruits
to give them more
creaminess and sweetness,
and make sure that their taste
profiles really come alive.
I also discussed the importance
of using fruit at peak ripeness.
Now, if you follow those basic guidelines,
your smoothies are gonna be phenomenal.
You will be truly a
green smoothie hustler.
But if you want to make
mind blowing smoothies,
here are two more small
tips for you to consider.
Tip number one, remove thick
and fibrous stems from your greens.
Tossing the stems will enhance the flavor
of a green smoothie.
I don’t bother removing
stems from finer plants,
such as cilantro, parsley, or lettuce,
but I do detach stems from
chard, kale, and collards.
Tough stems can add a
bitter or spicy flavor
to your drinks, and in some
cases lead to indigestion.
Tip number two, remove citrus seeds.
The seeds from citrus,
while entirely edible,
make a whole pitcher of
smoothie turn bitter.
For this reason, I
always make it an effort
to remove seeds from any citrus
I use in my green smoothies.
(upbeat electronic music)
One of the biggest criticisms
of green smoothies is
that they’re full of
fruits and fruit sugar,
and thus, should be consumed sparingly.
I think this is a huge misconception
because fruit sugar and processed
sugar are very different
and react in the body differently.
In this section, I’d like to
summarize these differences
and illustrate why you don’t
need to fear fruit sugar,
especially as it pertains
to green smoothie.
Since the invention of refined sugar
in England in the 10th century,
the rate of chronic
diseases like diabetes,
heart disease, and obesity
has increased steadily.
The reason for this is
likely due to the fact
that processed sugar
is a foreign substance
that our bodies have trouble processing.
Table sugar, also known as sucrose,
is made by smashing the
monosaccharides glucose
and fructose together in a factory.
When ingested, this type of sugar
hits our bloodstreams rapidly
and causes a spike in blood sugar.
In order to combat this,
the body produces insulin,
a hormone made by the pancreas.
When processed sugar
is consumed regularly,
the body gets exhausted trying to keep up
with the insulin demand and its ability
to produce such hormones diminishes.
Eventually, major health problems ensue.
Eating fruit does not
produce the same effects.
While fruit contains some
glucose and fructose,
it’s also full of water, fiber,
minerals, vitamins, and antioxidants,
all of which help to slow the assimilation
of sugar in the bloodstream.
Unlike sweet, over-processed food,
eating fruits spikes blood sugar minimally
and gives the body time
to produce hormones
at a natural pace.
This eliminates unnecessary
strain on the body
and leads to healthy, consistent energy,
which is one of the main roles
of insulin production in the pancreas.
In other words, while
cookies, cakes, muffins,
and soda pops give you
a short burst of energy,
spike your blood sugar
and later cause a crash,
fruit with fiber intact
will nourish your body
and give you clean-burning,
long-lasting energy.
To put your mind at ease
further, consider this.
Inside a green smoothie,
fruits are even less worrisome
because they are prepared
with exponentially
more elements that slow
sugar assimilation.
Fresh organic greens,
which are a key ingredient
in smoothies, are packed
with nutrients and fiber,
lots and lots of fiber.
Most green smoothie recipes
also call for water,
and this further dilutes
sugars within the smoothie.
At my family’s green smoothie retreats,
there are always several
guests who express concern
over the amount of fruit
that I put in my smoothies.
My mom’s generic green
smoothie recipe calls
for 40% greens and 60% fruit, by volume,
which to the untrained eye
seems like a lot of fruit.
I explained to our retreat participants
that I add more fruit
to beginner smoothies
because that makes them
sweeter and easier to ingest.
More often than not,
my words go in one ear
and come out the other,
because we’ve all been taught
to fear sugar and it’s not
an easy thing to unlearn.
Luckily, after a week of green drinks,
retreat guests experience the
positive effects firsthand
and shift their views about sugar.
I guess that’s why they
say, “Seeing is believing.”
If you’re still undecided
about the sugar thing,
I urge you to keep an open mind,
try it for a month, and
then decide for yourself.
If you do, I predict that
you’ll love how you feel
and you’ll be thrilled with the results
that this challenge produces.
(upbeat electronic music)
In 2013, I conducted
a six-week pilot study
to see if regular consumption
of green smoothies
had any positive effect on active people.
I rounded up 10 endurance
athletes from my hometown
and assembled a medical
team to help me collect
and interpret the gathered data.
With cameras rolling, I put participants
through extensive blood
tests, oxidative stress tests,
and rigorous endurance tests prior
to the start of the study.
Once the medical team collected
all the baseline statistics,
I began supplying my athletes
with freshly made green smoothies.
Every athlete received a quart
jar of green smoothie daily
along with instructions to
consume the entire portion
in addition to his or her regular diet.
In the interest of reducing
as many variables as possible,
my athletes all agreed not to deviate
from their typical eating
and workout schedules
during the entire six-week trial.
After a month and a half
of incorporating smoothies
into their routines, my
athletes underwent retesting
using the same methods as at the beginning
of the experiment.
The end results proved extremely positive.
Almost all of the participants
saw an increase in their endurance
and general health markers post smoothies.
One after the other, my runners
and crossfitters testified
that green shakes gave them more energy,
helped their muscles recover
from workouts quicker,
reduced cravings for unhealthy food,
and even improved their mood.
Analysis of athletes pre
and post smoothie blood work
revealed more good news.
Study participants showed improvement
in the concentrations of
vitamins and antioxidants
in their bodies post smoothies.
– [Athletes] Green smoothies.
– Perhaps the most notable change
that my research team discovered
was a significant reduction
in C-reactive protein, or CRP.
CRP is a test that measures
protein particles in the blood.
Protein particles are directly linked
to levels of inflammation.
The higher the CRP levels,
the more inflammation
is present in the body.
Nine out of 10 of my competitors managed
to reduce their C-reactive
protein levels significantly
by drinking green smoothies.
The only participant who
didn’t see an improvement
in his inflammatory markers,
eventually confessed
to not living up to his end of the deal,
i.e., not drinking his smoothies.
I believe this reduction in
inflammation explains precisely
why the overwhelming
majority of my runners
and crossfitters reported feeling lighter
on their feet, having more energy,
and experiencing faster
recovery times post workout.
After conducting this pilot study,
I am convinced more than ever before
that green smoothies are
immensely beneficial for everyone,
especially people who
are physically active.
While green smoothies have been part
of my routine for years, I
found myself drinking them
more regularly and consistently
in the wake of this experiment.
If you’d like to watch my movie,
it’s called Powered By Green Smoothies,
and it’s available at
PoweredByGreenSmoothies.com.
And recently, I’ve made it
available for free on YouTube.
So, go to YouTube, search
powered by green smoothies
and you should be able to find me.
If you watch my film about athletes,
don’t forget to go to the website,
PoweredByGreenSmoothies.com
and download the free eBook
that’s associated and
paired with the film.
(upbeat electronic music)
In 2014, I created the slim version
of the 30-Day Green Smoothie Challenge
and uploaded it to YouTube.
Because I filmed the
entire thing unscripted,
I accidentally failed
to mention the specifics
of what a green smoothie
challenge entails.
As a result, my subscribers
flooded me with questions
such as, what is the
green smoothie challenge,
or how do I begin?
Am I to assume that I
can’t eat or drink anything
but smoothies for an entire month?
Now that I’m older and wiser, I’d like
to elaborate on the
specifics of the challenge.
The main purpose of the 30-Day
Green Smoothie Challenge
is to motivate you to
take charge of your health
in a very manageable fashion.
I believe that anyone who
completes this challenge
will feel happier and healthier
after a month of drinking green smoothies.
The challenge is very
simple and straightforward
and requires very minimal effort.
All you have to do is drink one quart,
or liter if you’re in Europe,
of green smoothie every
single day for a month.
It’s literally that easy.
To make a smoothie, you
blend it, you drink it,
boom, day one done, and then
you do that 29 more times.
Just to clarify, the
challenge does not require you
to stop eating other food.
Complete the challenge by adding a quart
of fresh smoothie to your
pre-existing normal diet.
You don’t even need to
plan a far off start date.
You can just start.
And that’s actually a
very valuable strategy
that I’ve learned over the years.
Sometimes it’s better to trick yourself.
Instead of saying, “I’m
gonna start on Monday,
“the 1st of the month,” trick yourself
and just wake up one morning
and start making smoothies.
And then when you do it one day,
it’ll be a little bit easier
to make it the 2nd day.
When you do it the 2nd day,
a 3rd day is gonna be even easier.
And guess what, on day 29,
it’s gonna be a routine.
It’s just gonna be part of what you do.
In observing myself, I
found that perfection
often kills willpower,
progress, and motivation.
Perfection is daunting and it’s stressful.
So, do your best to allow imperfection.
Go easy on yourself and start small.
Begin by drinking one quart
of green smoothie daily.
Once you master this practice,
then it’s okay to go and change
other sectors of your life,
like incorporating a new exercise routine,
or drinking less coffee in the morning.
But until you get that one habit dialed,
it’s a good idea to not
strive for the unimaginable.
Another question I get asked is,
how and when should I drink my smoothies
to achieve the best results?
I’ve found through conducting
green smoothie retreats
for over a decade, that
it makes little difference
whether a person drinks
his entire smoothies
all at once in the morning,
or sips his smoothies
continuously throughout the day.
The results are extremely
positive either way.
So, how you choose to drink your smoothie
is completely up to you.
One more thing, many people think
that because a smoothie is liquid,
it’s okay to just chug the whole jar
and then go on with your day.
This is by no means harmful,
but it can have slightly
negative side effects.
It can lead to bloating,
indigestion, or gas,
which are all things that I like to avoid.
So remember, it’s easy just
to chew your smoothies.
That’s it.
(upbeat electronic music)
If you’ve been exploring
green smoothies for a while,
you’ve likely run into a
negative article or two
on the internet regarding green vegetables
and alkaloids slash oxalate content.
Some bloggers love to scare people away
from smoothie drinking by claiming
that spinach and kale
causes kidney stones.
In this section, I’d like
to elaborate on this matter,
explain the logic behind the fear,
and put your mind at ease.
Greens are typically the most
nutritious part of a plant,
and thus, animals naturally
are drawn to eat them.
In order to prevent their extinction,
plants develop trace amounts
of toxins in their leaves.
This ensures that all creatures,
humans and animals alike,
move on to eat other plants while grazing,
and prevents the extinction
of any one species.
While alkaloids and
oxalates are poisonous,
minuscule quantities such as those found
in greens cannot hurt you.
In fact, they actually
strengthen your immune system.
The science of homeopathy
is based on this principle.
However, if you consume kale,
spinach, or any other greens
for many weeks on end without rotation,
certain toxins can accumulate in your body
to an unhealthy degree,
and eventually lead
to mild alkaloid poisoning.
And what this looks like is nausea,
throwing up, and tingling in the fingers.
Obviously, the goal of any
true smoothie connoisseur
is to avoid any and all
negative side effects.
Most greens contain different types
of alkaloids and oxalates.
By rotating the variety of greens you put
into your smoothies, you will be able
to easily avoid poisoning yourself,
and instead strengthen your immunity.
You don’t have to rotate
fruits very often,
because fruits rarely contain alkaloids.
In fact, nature intended for fruits
to be eaten abundantly in
order to spread their seed.
That’s why ripe fruit is sweet,
aromatic, and bright in color.
Rotating your greens
doesn’t have to be a chore.
You can switch it up any way
that’s convenient for you.
Some people choose to put one type
of green in their smoothie every day,
while others rotate
greens on a weekly basis.
I do both.
So, if I find a good deal on spinach,
I often buy it in bulk and
use only spinach for a week.
But the next time that
I go grocery shopping,
I make it a point to
use a different green.
That’s literally as simple as that.
The larger assortment of greens
that you consume, the broader the spectrum
of vital nutrients your body receives.
If you regularly alter the types
of greens that go in the blender,
alkaloid poisoning will be a
non-issue to you completely,
and you’ll never have
to think about it again.
If you need further reassurance,
consider this, you have a liver.
Your liver was designed to
strain toxins out of the body,
and it does a fantastic job.
So, rest assured, your body
will help you stay safe.
In the interest of fairness, so as not
to pick on greens alone, I’d also like
to point out that many common foods also
have trace amounts of toxins
and should be eaten in moderation.
The University of Chicago
published an oxalate content guide
for folks who are at
risk of kidney stones.
This document lists foods such as:
French toast, bagels, muffins,
rice, chocolate, cake,
potato chips, and burgers as
very high in oxalate content.
If you indulge in these foods regularly,
it’s a good idea to rotate
them in the exact same way
that you rotate greens in
your blender container.
(upbeat electronic music)
Recently, I was curious
exactly how many greens
I could find at my local grocery store.
I hopped on my bike and
went down to Safeway.
I chose a conventional grocery store
over a health food store because I figured
that most people around the
world are gonna live closer
to one of these types of stores
than a health food store,
and thus, my research would
be more helpful to everybody.
I walked down the produce aisles
and collected 24 different greens
that taste fantastic both
in salads and smoothies.
Here is the exact list of what I found.
Spinach, purple kale,
green kale, dinosaur kale,
collard greens, mustard
greens, turnip greens,
green onions, baby bok
choy, bok choy, cabbage,
beet greens, Swiss chard,
green-leaf lettuce,
red-leaf lettuce, Romaine
lettuce, butterhead lettuce,
Italian parsley, parsley, cilantro, basil,
dandelion greens, fennel
greens, and wheatgrass.
Keep in mind, had I visited
more than one store,
I’m confident that I would have come up
with a wider variety of greens.
As I mentioned in the previous
section of this video,
if you maintain a wide
variety of different greens,
alkaloid poisoning will be a non-issue.
This right here is proof that
at your conventional grocery store,
you can have a wide variety
of different ingredients
to put in your smoothies.
For those of you that
want me to elaborate more
on the 24 greens that I
found at the grocery store,
check out my YouTube video,
24 Leafy Greens That Taste
Great in Smoothies and Salads.
I’m not gonna elaborate on it more
in this video because we’re gonna get
to the whole smoothie blending
section and there will
be tons of elaboration
on different ingredients.
(upbeat electronic music)
In the early 2000s, my
family and I participated
in Toronto’s Total Health Show.
Now, if you’re not familiar
with the health show,
all that you really need to
know is that it’s an event
where all of the health food
world showcases what it has.
Supplements, nutritional products,
health devices, everything and anything.
And I was at the show with my parents
and we were representing our books.
Over the course of the weekend,
I met my neighbor to the
left in another booth,
and he was selling a
liquid supplement drink
that you drink to supplement your diet.
I made the mistake of telling him
that I don’t believe in supplements,
and that’s when the
conversation really took off.
This guy made it his
mission to convince me
that supplements were
absolutely necessary.
He tried all sorts of fear tactics
by telling me that the food
that I eat is depleted.
There’s no way that it could possibly meet
all my nutritional needs.
And then I argued with
him, well if food doesn’t
have enough nutrition in it,
then how can the supplement
that you want me to try that’s made
from the same ingredients, how could
that possibly have all
of what my body needs?
Seemed like a legitimate
question, but he wouldn’t have it.
A long story short, he made me a deal.
He said, “Come over to my booth.
“I’ll analyze your antioxidant levels,
“and if we find that they’re low,
“you have to try my supplement.”
And I said, “Okay, fine, let’s do it.”
So, I walked over to his booth.
He had some sort of laser that
topically scanned the skin
and analyzed it for antioxidants.
And he started doing his tests on me.
And then he stopped and had
to recalibrate his machine.
And then he stopped again and had
to recalibrate his machine again.
After recalibrating his machines
and getting the same results repeatedly,
he finally confessed that
my antioxidant levels
were literally off his chart.
So, he explained to me that most people
when they take the test,
they place somewhere
in the 15,000 to 20,000
unit range for antioxidants,
and that my reading was
in the 70,000 range,
so substantially higher.
He explained to me that the
higher the concentration
of antioxidants in your system,
the better off you are,
the healthier you are.
So, by his parameters, I was very healthy
because his range literally
went from zero to 50,000,
and I was at 70,000, so
literally off the charts.
He didn’t stop there, though.
He recruited my mom and dad
for the same exact tests.
And lo and behold, my mom
also placed off the charts,
roughly in the 60,000 unit range.
And my father placed higher than us all
in the 80,000 unit range.
I should really make a note
here that I’m not familiar
with the test that he was giving us.
I don’t know what the units are.
But that’s beside the point.
Basically, what you need to know is
that we were off the
charts, all three of us.
And mind you, we were
taking no supplements.
So, at that point, his
demeanor completely changed.
All of a sudden, he was ready to listen.
And he started asking me similar questions
that he had been asking
me the entire weekend,
only this time he was taking notes.
And my message to him was very simple.
I eat lots of fruits and vegetables.
I drink green smoothies regularly.
I exercise, I drink water,
and I don’t take supplements.
This is just one experience out
of the countless similar experiences
that I’ve had over the years.
I’m not totally against
everybody taking supplements,
but in practice I’ve found that for me,
they just haven’t made any
significant difference.
And in fact, I found that nothing
can supplement a healthy diet.
(upbeat electronic music)
Amazing things happen to people
who add green smoothies
into their daily routines.
The 30-Day Green Smoothie
Challenge described
in this film helped me
achieve a superior level
of health and a rock solid immune system.
This same challenge has helped
others shed unwanted weight,
allowing them to feel more
energetic and light on their feet
while drastically
reducing stomach bloating
and inflammation throughout their bodies.
It’s led to regular
healthy bowel movements,
eradicated depression, cured insomnia,
promoted faster muscle recovery,
and contributed to countless
other positive changes.
The premise of the
entire challenge is based
on the idea that fresh
organic whole foods provides
an overwhelmingly positive
effect on the human body.
Thus, by drinking smoothies which are made
from the good stuff, vitamins,
minerals, and antioxidants,
you’re adding exponentially more nutrients
in your diet and benefiting
from it accordingly.
If you follow the guidelines
outlined in this challenge
and drink homemade green smoothies
for 30 consecutive days, I’m confident you
will achieve your own fantastic,
hard to believe it’s true, results.
In an effort to help you be
more successful in this venture,
I’d like to offer two
more pieces of advice.
Number one, be consistent
in your smoothie intake.
Once you start the 30-day challenge,
make it a point to stay on track.
I know this is difficult
and that’s exactly
why it’s called a challenge.
During the making of my documentary,
Powered By Green Smoothies, I discovered
that the hardcore benefits of green drinks
don’t really kick in until
the 3rd week of intake.
So, if you wanna reap as much
reward from this experiment
as possible, it’s absolutely imperative
that you drink your smoothies daily.
The second piece of advice is this,
write down all of your
current health issues
before you begin.
Before you start mixing
shakes, take a moment
and make a list of every health
issue you are experiencing,
as well as a short summary
of how you generally feel.
Think of this list as
a baseline measurement.
It’ll help you objectively
see your progress
at the end of the challenge.
It doesn’t matter how big
or small your health issues
may be, write them all down.
For example, if you’re
generally a healthy person
with no major health issues,
your list might look like this.
Cracked heels, flaky fingernails,
occasional trouble falling asleep,
afternoon energy lulls,
and cravings for sweets.
You may also wanna scribble
down something like,
I generally feel happy
and well, but wake up
with minor aches and
pains in the mornings.
Once the list is complete,
put it in a safe place
and forget about it for a month.
After you complete the
challenge, reference your list
and you’ll be wowed by how
much progress you’ve made.
(upbeat electronic music)
Making smoothies doesn’t
require many kitchen tools.
A blender’s all you
really need to get going.
There are dozens of brands to choose from,
but I prefer to blend all of my smoothies
in a Vitamix blender,
because it’s the only machine
that produces creamy
smoothies consistently.
Fresh produce is fiber
rich and hard to pulverize.
Blenders such as the Ninja,
Magic Bullet, KitchenAid,
and Blendtec don’t live up to
the promises that they make.
Over the last 24 plus years,
I’ve tried almost every blender
on the market, and so far,
none have rivaled the Vitamix.
Early on in my health eating journey,
I devoted myself toward
finding a low-cost option.
One by one I purchased
every inexpensive blender
that caught my eye.
Unfortunately, I burned out
the motors very quickly,
sometimes within days of
purchasing the machine.
In the end, this experiment cost me more
than an actual Vitamix.
To save yourself money and time,
I recommend purchasing a
Vitamix from the get-go.
It’s true, Vitamix blenders
have a greater price tag
than most average
department store blenders,
but their cost comes with more horsepower,
better engineering, much
longer warranty periods,
and fantastic customer service.
Furthermore, these machines last forever.
While I’ve purchased many
Vitamixes over the years,
my original blender still works
perfectly despite its age.
Check it out, after two
decades of consistent use,
my old blender still works.
For more information about Vitamix,
you can Google them or visit vitamix.com.
(upbeat electronic music)
The recipes in this film are arranged
in a manner that’s designed to make
the 30-Day Green Smoothie Challenge
as simple and painless as possible.
While working on this
project, I made an effort
to balance produce freshness,
ingredient variety,
and shopping convenience
as best as I could.
To accommodate the greatest
amount of people possible,
I made sure that all of
the challenge’s recipes
include ingredients that
are readily available
to everybody worldwide.
If you drink smoothies
for an entire month,
and decide that it’s
something that you like
and wanna continue, you
can refer to the eBook,
the 30-Day Green Smoothie Challenge eBook
and find an additional
bonus recipe chapter.
And in that chapter I used some slightly
more exotic recipes and ingredients
to give you a wider array
of what’s available.
You can also just restart
from the beginning.
You can just jump from
day 30 back to day one
and just restart the challenge.
And that way, if you don’t wanna
buy the eBook, you don’t have to.
When you get to the shopping lists,
you’ll notice that they’re
separated into five-day blocks.
This is done methodically to ensure
that all your produce is fresh and vibrant
while minimizing the number
of grocery store visits.
Through much trial and error, I’ve learned
that greens last roughly five days
before they start getting
funky, hence the number five.
Because the challenge is one month long,
expect to make six visits to the store
in order to complete it.
It’s worth noting that I
recommend using organic produce
in smoothies whenever possible.
That being said, eating organic
is not always realistic.
If your budget won’t allow
it, it’s completely acceptable
to do the entire challenge
using conventional produce.
You will benefit immensely
regardless of what you choose.
If money isn’t a concern,
you may still wanna check out
the conventional produce
section on your trips
to the grocery store to see
which foods are ripe and ready.
I often choose ripe, non-organic fruit
over unripe organic fruit because
it produces tastier results.
This is a very important consideration,
because when my smoothies
taste good, I drink them.
And when they taste bad, I don’t.
A gross smoothie is a
waste of time, money,
energy, and doesn’t
benefit you in any way.
Finally, don’t be afraid to improvise.
If you’re the mischievous type
who has trouble following
the recipes to the T,
I invite you to experiment.
After you make a few of my recipes
and understand the flavor and consistency
that I recommend, feel free to deviate
from the script and
create your own drinks.
At the end of the day,
it actually makes very little difference
what exact ingredients
you throw in the blender.
If you use fresh fruit and leafy greens
and make homemade smoothies,
you will be rewarded for your efforts.
Now, we’re gonna move on to
part two, the actual blending.
So, that’s it, that’s
all, and happy blending.
(upbeat electronic music)
(moves into gentle tinkling music)
Welcome to my kitchen.
Now that we all know the basics of how
to make a delicious smoothie,
what a green smoothie is,
what the challenge is,
it’s time to jump right in,
start blending smoothies and
start benefiting from them.
As we go along, I’m going to
be throwing little tips at you,
things that I’ve learned over
the years in the health field.
And hopefully, this will
make your job a lot easier,
a lot more convenient,
and a lot more enjoyable.
Tip number one is this,
anytime I mention a bunch
of greens in the recipes,
just assume that I mean the biggest bunch
that you can find in the store.
So for example, if a recipe
calls for one bunch of kale,
that’s Sergei speak for, go
find the most massive bunch
in the entire store and buy that one.
Another tip is this, I use fresh fruit
and frozen fruit
interchangeably in my smoothies.
So, some days I go to the store and I find
that the mangos are really
ripe, I buy them fresh.
Other times, mangos tend
to be out of season,
but they have frozen mangos
in the frozen food section,
so I buy those.
If you can’t find fresh, use frozen.
I already mentioned how
sometimes frozen fruit
is even riper than fresh fruit,
because they harvest that fruit ripe,
freeze it, and then you
benefit accordingly.
Now, the last thing that I wanna note is
that there are many different
types of Vitamixes out there.
We already discussed this a little bit.
For this entire series, I’m gonna use
the Vitamix 2500 Ascent series.
This is an awesome new
model that they make.
It has a nice digital dial.
It also has some presets.
So, you could go to the
smoothie preset, turn it on,
and it’ll blend it for just
the right amount of time
for the entire thing to pulverize,
which is a very handy feature.
Okay, so I’m gonna throw
the greens in first,
’cause that will ensure
that they blend all the way.
Once I have my greens in there,
I’ll do a mango chunks
’cause they’re right there.
Bananas, you definitely
wanna peel these things.
One thing I love about the Vitamix is
that because it’s so powerful,
you don’t really have
to chop things into tiny little chunks.
You can throw them in largely
whole or in big fat chunks.
Like strawberries, you
could do them whole.
Now, you may notice that I’m leaving
the greens on the strawberry on.
I’m doing that on purpose, I’m not lazy.
This is called a green smoothie,
we’ve already been over this.
And what are the tops of strawberries?
You got it, they’re greens.
So, they have nutritional
value, we leave those guys on.
And last but not least,
we’ve got a pint of water.
We pour it in…
and we blend.
(whirring)
Once the smoothie is nice and smooth,
we’re gonna carefully lift the lid.
And we always wanna try the smoothie first
before we either drink it ourselves
or serve it to somebody else.
Because if it doesn’t taste good,
nobody’s gonna drink it.
And the whole point of
benefiting from these smoothies
is making sure that you
get them every single day.
So, that’s one of my rules,
always test the smoothie.
It’s absolutely delicious.
What do you know?
So, these are my other
favorite little thing.
They’re glass quart jars.
And this one’s made by Ball.
There’s other brands but
quart jars are awesome.
Glass isn’t porous, it’s not like plastic.
It is a very clean vessel.
I just prefer whenever possible
to keep my smoothies in glass because
that way I know that nothing bad, nothing,
no chemicals, nothing is
getting into my smoothies.
They stay pure.
If you’re watching in Europe,
this is basically a liter jar.
Quart and liter, they’re
more or less the same thing.
So, as you can see, we
made a little too much.
That is okay to drink in
addition to your quart.
The more the merrier.
Or you can share it with your kids,
your loved ones, your friends.
But this is essentially what I want you
to do every single day for the next month.
Drink one of these.
It doesn’t matter if you
drink it all first thing
in the morning or sip it
continuously throughout the day.
What matters is that every single day,
you put one of these in your system.
(gentle tinkling music)
Okay, so we made through day one.
Now, let’s tackle day two.
In today’s smoothie, we’re
gonna be using green kale.
And as I mentioned earlier, one tip
for making smoothies
taste absolutely divine is
to take the really hard
fibrous stems away from greens,
because those can add
bitterness to a smoothie
and make them slightly less pleasant.
So, that’s the first
thing that we’re gonna do.
We’re gonna destem the kale.
And one of the easiest ways to
do that is not with a knife,
is just to take your fingers, and whomp,
basically you take that
and you compost it.
And you throw the rest in the blender.
So, it’s like a little sliding action.
You hold the stem pretty
firm with one hand,
and then grab with your
other hand, slide up.
I always blend my greens first,
meaning I always throw
them in the blender first.
Because I find that they don’t blend
as well if they sit on top of the fruit.
So, maybe that’s a helpful tip, too.
Always throw your greens in first.
Put your finger on the stem, slide up.
Easy peasy.
So, half a banana in the blender.
Again, we have our pint of strawberries
with the greens in the blender.
And we also have a pear.
This is new for the
smoothie challenge for us.
All of my pears and apples, I make sure
to leave the seeds intact.
Because the seeds have
micronutrients in them
that are very beneficial to our health.
They actually have things
that explode cancer cells.
So, all of my seeds for
pears and apples stay in.
And last but not least,
I have a pint of water.
One thing all Vitamix owners should know
is that the lid needs to
be solid on the container.
Because the Vitamix is so powerful,
if the lid is not tightly secured,
it’s gonna blow right off and you’re gonna
have a smoothie explosion
all over your ceiling.
This has happened to me numerous times.
It’s never a fun cleanup.
And that’s why you
should try and avoid it.
Just give your lid an extra little tap
and prevent mishap.
Here we go, we blend.
(whirring)
Here’s another trick of the trade.
If the smoothie doesn’t
start blending right away,
shake it in the container.
And that way you don’t need to tamper.
(whirring)
Once the smoothie looks
smooth, it’s ready to drink.
Ah, but what, what is my
first and most important rule?
Always taste your smoothie
and adjust accordingly
so that it tastes good.
Otherwise, you won’t drink it.
Tastes good, just like yesterday.
So, this is your mission for the day,
should you choose to
accept it, drink this today
for day two of the green
smoothie challenge.
Cheers.
(gentle tinkling music)
Let’s talk about ingredients for a second.
Sometimes in my recipes I
call for one bunch of spinach.
Sometimes instead of that one bunch,
I use loose-leaf baby spinach.
Loose-leaf baby spinach comes in bulk
and is sold by the pound.
One bunch of spinach,
remember the biggest bunch
that you can find, is roughly
half a pound of baby greens.
So, if I say one bunch of spinach,
feel free to use about half a pound
of baby greens in your smoothie.
Yes, I know that seems
like a lot of greens,
but that’s the whole point.
That’s what makes every 32 ounce jar
of green smoothie packed
with vital vitamins,
micronutrients, minerals, everything
under the sun that’s good for you.
And that’s what’s gonna make
this green smoothie challenge work.
So, you are just literally
cramming your diet
with good stuff.
And on that note, let’s hop right in
and make day three smoothie.
As always, our greens go in first.
We are gonna chop up our pear
while leaving the seeds intact.
Boom.
Generally, when a recipe
calls for cherries,
I use frozen cherries because
they’re already pitted.
Half a banana, and you might notice
that all of my bananas are very ripe.
That’s when they’re most nutritious.
And one pint of water.
Now, we blend.
(whirring)
And by now, you know my most
important rule of all times.
That is, yes, taste your smoothie first,
make sure it tastes delicious.
And it does.
So, this is day three.
Wow, that’s like a party in your mouth.
That’s delicious.
Cheers.
(gentle tinkling music)
Day four, woo, woo, woo.
Congratulations, you made it to day four.
In today’s smoothie, we’re
gonna utilize the other half
of the green bunch of
kale that we started with.
We’re also gonna add a secret
weapon to the green smoothie.
And that is avocado.
Avocado is the definition of creamy fruit
like we discussed in part one.
If you wanna make a delicious smoothie,
you have to add both
pulpy and creamy fruit.
And this is gonna make our
smoothie extra creamy today.
Mm, it’s gonna make it delicious.
I don’t have too much else to say
about these ingredients
because you pretty much know
what all of them are already.
So, we’re gonna just jump right in
and start destemming our kale.
You can actually save
these and juice them later
if that’s something that you do.
Or you can also chop them
up and use them in soups.
Once the kale has been destemmed,
I’m gonna throw in my
half banana in there.
Strawberries with greens go next.
Chop my pear up.
The pear, interestingly
enough, is kind of like
in between creamy and pulpy fruit.
It adds sweetness to the smoothie
and it adds texture, as well.
So, good for both of those.
And now, our avocado.
So, the easiest way to take the pit out is
to just carefully jam
the knife in the pit,
and there you go.
And we’re gonna cut this in
half and just peel this ripe,
delicious gift of nature
straight in the blender.
Clean up a little and last but not least,
we have our pint of water.
And now, we blend.
(whirring)
So see, the kale because it’s curly,
it doesn’t like to compress
down into the blades.
So, then you can use
the weight of the fruit,
shake it down and it will blend.
The other thing is more often than not,
I don’t use any presets on the Vitamix,
I just start on speed one, turn it on,
and then like a sports car,
because this is essentially
what a Vitamix is, it’s my Ferrari.
Once I start in first gear, it’s okay
to crank it up and go up to 10.
But you never wanna start
in 10 and crank it up
because that’ll wear the motor down.
So, start in one,
and then crank it up.
(whirring)
All right, what did we get?
Creamy goodness? I think so.
Ah.
If you have somebody in your household
that doesn’t like
greens, maybe this should
be the smoothie that you start with,
because it’s absolutely divine.
It’s better than ice cream.
Maybe.
It’s definitely more
healthier than ice cream.
There you go, smoothie four is done.
Enjoy.
(gentle tinkling music)
Dear friends, you’re amazing.
If you’ve made it this far,
you’ve made it five whole days.
Virtual high five. (claps)
Yeah.
In today’s smoothie, we are actually
gonna use a fresh mango.
We’re gonna get away from the frozen,
and we’re gonna learn how to cut a mango.
If you look at a ripe mango,
this one’s slightly unripe.
It can definitely be riper,
but that’s all I could
get up here in Washington.
So, if you look at it, you’ll
see that it has cheeks.
There are wider ends and
there are narrow ends.
You’re gonna find the
two cheeks of the mango,
and you’re gonna cut along the flat pit.
So, as you can see, the pit
inside the mango is flat,
it’s not round, it’s flat.
So, your job is to find where
one of those flat sides is.
And that’s why this is called the cheek.
Because you literally kind
of filet it like a cheek.
And then you can do that
on the other side, as well.
Find the cheek and you cut along the pit.
And then just to maximize
your mango purchase…
you can…
kind of skirt around the pit.
So, this is what a mango
pit looks like right there.
And we have, in effect,
just cut around it.
So, that you compost.
This you use in smoothies.
And one of the easiest ways to get that
into the blender container is
to very carefully put notches in it.
You don’t wanna go too deep,
otherwise you’re gonna
have notches in your hand.
And that’s no bueno.
And then once you have that,
boom, there you go.
And you can cut those
straight into the blender.
So, you can take your knife
and filet the rest of the
mango chunks straight in.
I wanna show you one other method.
This is more the kid-friendly version.
So, you just take a teaspoon
and you just scoop right into the mango.
And you scoop around it.
And it’s like scooping ice cream,
but instead you’re scooping a mango.
And voila, it’s pretty clean.
These I tend not to blend because
they’re perfect bite-size pieces
and I enjoy those later on as
like a little thank you treat
for making smoothie and
being good on this day.
So, I save those.
We have our mango in the blender.
We’re gonna throw our greens.
We didn’t do our greens first today,
but that’s because I got wrapped up
in the mango demonstration.
So, greens go next.
Let’s throw our cherries on
top, pitted cherries, of course.
Half an avocado from earlier this week.
And a pear with the seeds intact.
Look at how beautiful that is.
I mean, how gorgeous is this?
This is proof that the green
smoothie challenge works.
All of that goodness is going
straight into your body,
and it’s just repairing anything
that needs to be repaired.
Anything that’s out of whack
will get fixed with this.
One pint of water…
and we blend.
(whirring)
And this delicious puppy is the 5th day
of the green smoothie challenge.
So, this completes the
first block of recipes.
There’s six in total,
because every five days,
I send you to the grocery
store to get fresh ingredients.
As you are well aware,
fresh fruits and greens,
they don’t last very long.
And to maintain their freshness,
instead of going to the store
twice in the entire month,
I send you to the store every five days.
So, grab your list of the
next block’s ingredients
and I’ll catch you on the other side.
(upbeat electronic music)
(moves into gentle tinkling music)
Dear green smoothie enthusiast,
it’s day six of the 30-Day
Green Smoothie Challenge.
You guys are rockin’ it.
I’m very proud that
you’ve made it thus far.
Today, we’re gonna be building a smoothie
with Swiss chard and basil.
Our green of the day is gonna
be definitely the basil.
Now, anytime I throw
a basil in a smoothie,
I like to call it basil
bombing the smoothie.
Some people would never think
to put basil in their smoothie.
You absolutely should think of
that because it’s delicious,
divine, it’s a flavor explosion.
So, basil stems do not need to be detached
because they are not bitter.
They’re also pretty soft,
so the texture’s gonna be pleasant.
The same goes with Swiss chard.
You can throw these stems
apart, but unlike kale stems,
they don’t really have that bitter flavor,
so I tend to just keep them on.
Greens go in first.
We’re gonna use half a banana…
in our smoothie.
We’re also gonna use half an apple.
Where’d my knife go?
Here’s another knife.
Okay, so I can cut this apple in half,
but that wouldn’t be any fun.
Instead, let’s try and rip it in half.
Here’s a little party trick for you.
If you find the two tallest
points of the apple,
and you take your thumbs and press them
on those two tallest
points, kind of on top.
If you squeeze and kind
of pull in a V shape,
you can rip the apple in half.
Check it out.
Boom, just like that.
So now, it’s easy to share
your apple with your friend.
You’re like, hey, want half an apple?
And everybody usually goes, wow.
Now, what do you do if
there’s four friends
and you wanna share the apple?
You tear the apple in quarters
just like that, ha ha.
But we’re making a smoothie.
I’m getting sidetracked here.
In today’s smoothie, I’m
only gonna use half an apple.
We also have some red grapes.
I’m gonna take those off the stem.
These will add sweetness to our smoothie.
You can use green grapes if you prefer,
but generally, red grapes
are gonna add more sweetness,
and that’s what we’re going for.
And last but not least, we are gonna add
an orange minus the peel.
By now, you’ve been doing
this about six days,
and more than likely, people
are starting to notice.
Maybe your kids, maybe your friends,
maybe your husband, or
boyfriend, or girlfriend.
If they show interest and wanna
do the challenge with you,
I highly recommend that
you take them up on it.
Because if you do, you’ll form
a support group with them.
It’ll create additional
accountability for you,
and you’ll be much more likely to succeed.
It’s like going to the gym.
I don’t always feel like going to the gym,
and I know this about myself,
so now I have a couple of gym friends
and we keep each other accountable.
I call my buddy up, I say,
“You wanna go work out?”
And maybe neither of us wanna go work out,
but because we know the
other person is coming,
we get our butts out of the
seat that we’re sitting in
and go straight to the gym, and it works.
So, same goes for the smoothie challenge.
Grab your kids, start
making smoothies with them,
and it’ll help you to succeed.
In goes the orange.
One pint of water like always.
And we blend.
(whirring)
And just like that, the day
six smoothie is complete.
Cheers.
(gentle tinkling music)
Congratulations, you
have made it one week.
You’re basically a
quarter of the way done.
I bow down to you.
You rock.
In today’s smoothie, we’re gonna mix it up
a little bit more, mix it up.
We’re gonna use some
wild dandelion greens.
Now, I’ll confess these aren’t wild.
I bought them at the store.
Which is kind of like
breaking my own rule,
because I’m a wild edible guy.
I have lots of videos and
resources on wild edibles.
I have a book called Wild Edibles.
Check that out on Amazon or
wherever you get your books.
I love wild greens, because in my opinion,
wild is even better than organic.
Wild greens haven’t been
tampered with by humans.
They are as nature intended.
So, these dandelion greens are essentially
the origins of lettuce.
Thousands of years ago before
we had green-leaf lettuce
and red-leaf lettuce,
there were dandelions.
And they’re like the
great-great-great-great-grandfather
of lettuce.
And they exist today as they did,
and as they were intended to exist.
Wild edibles have longer root systems
than even organic plants.
They’re able to go down with their roots
below depleted topsoils and draw out
more vital nutrients and minerals.
And so, it’s a good idea
to eat more wild greens.
It’s a good idea to put those wild greens
into your smoothies, because
most of us aren’t accustomed
to eating wild foods and they
may not taste good to us.
But we can trick
ourselves by blending them
with fresh fruits and vegetables.
So, I bought these at the store.
I bought them at a health food store.
But what I really should have
done is I should have gone
into my backyard and
picked them, because I know
that my backyard hasn’t been sprayed
with pesticides and chemicals.
I know that the wild dandelion
greens there are free.
But alas, it was convenient at the time,
so I just bought ’em, so bad Sergei.
Half a bunch of dandelion
greens go in our smoothie.
I’m gonna give them a little light chop
because they’re pretty long.
And also, I’m not gonna
get rid of the stems
because they’re pretty soft.
So, everything goes in.
Now, dandelion greens are quite bitter.
So, if you want to eat them,
at first you might not be
accustomed to the bitterness,
and you’re gonna have to conceal it.
How do you conceal the
bitterness of dandelions?
Green smoothie, that’s way number one.
If you blend bitter greens with fruits,
the sweetness of the fruits
counterbalances the bitterness.
The other way to conceal this
is to make a dandelion pesto.
So, as you would make a pesto with basil,
do the same thing except
instead of the basil,
or in addition to the basil,
add some dandelion greens.
And when you blend dandelion
greens with any sort of fat,
whether it be pine nuts or olive oil
or Parmesan cheese, the
bitterness balances out
and it becomes almost nonexistent.
Bitter flavors are essential
for our digestive organs,
for our liver, our pancreas,
that kind of thing.
So, it’s very important that
we get ’em in our system.
Which is precisely why this smoothie
is gonna benefit us that much more.
We have a little thumb piece,
actually it’s like more
of like a pinky size piece
of ginger that goes in.
And we’re gonna have a
whole banana in there today.
I chose to use a pint
of frozen blueberries.
In they go.
And we’re gonna use a whole apple,
and we’re gonna try to
rip it in half again
just so I can test my luck.
I call this gorilla strength.
Ooh, that one’s a hard one.
Do you really wanna learn
how to rip apples in half?
Pick soft apples like Galas.
This is a Fugi, it’s like a
very expert level ripping apple.
The softer the apple, the
easier it will be to rip.
Not so good this time.
In goes the apple with the
seeds and a pint of water.
And we blend.
(whirring)
This is a purple smoothie.
So, the pigment of
blueberries, the blue pigment,
is stronger than the pigment of green.
That’s why even though we use
greens, it’s bluish purple.
Same thing happens to trees in the fall.
The green pigment of the leaves burns out
and we’re left with
oranges, yellow, and reds.
So, day seven, here we go.
(gentle tinkling music)
Day eight is upon us.
In today’s smoothie, we are
gonna have dandelion greens,
the second half of the bunch
that we used yesterday.
We’re gonna use strawberries,
mangos, and an orange.
Pretty straightforward, pretty
basic, but oh so delicious.
So, as with yesterday’s smoothie,
we’re gonna chop up the
dandelions a little bit.
Those go in the blender.
Strawberries go in.
As do the mangos.
Notice we’re not using a banana today.
We’re gonna take a break from banana.
Bananas are kind of a staple ingredient,
but every once in a
while, I get tired of them
and I replace them with other things.
In today’s smoothie, the mango is going
to be making the
creaminess in the smoothie.
And an orange, peeled.
Once the orange is peeled, go ahead
and throw it in the blender.
Give it a nice press.
One pint of water.
And we blend.
Let’s give it a little
shuffle just in case.
(whirring)
That’s how we do it.
Now remember, just because
this is a smoothie,
doesn’t mean you need to gulp it down.
Remember to chew your
liquids, masticate your food,
because digestion starts in the mouth.
Day eight, good luck.
(gentle tinkling music)
This is day nine and
today in our smoothie,
as our base green, we’re
gonna use Romaine lettuce.
Believe it or not, Romaine
lettuce tastes great
in green smoothies.
It’s got a lot of water content.
It’s got some natural sodium.
Both of these are very
good for our joints.
So, if you have any sort of joint pains,
if you have creaky knees, this smoothie
is gonna be especially good for you.
Romaine lettuce is very soft,
therefore, we don’t have
to do anything to it.
We don’t have to cut anything off.
We also have basil.
We’re gonna basil bomb this smoothie.
The entire half bunch goes in.
We’re gonna take our grapes off the stem.
Throw our blueberries in.
Half an apple…
and one pint of water.
You gotta admit, it’s really simple both
to make the smoothie and the cleanup.
Unlike making juice, which takes like lots
of different pieces to put together,
and then lots of different pieces to wash.
This is easily 10 times
faster than making juice.
This is just basically standard
practice at this point,
giving your smoothies a shake.
(whirring)
I generally blend my smoothies
for a minimum of 30 seconds.
Depending on the type of
blender you have at home,
you may have to go as high as two minutes.
But basically, just blend
them until they’re smooth.
Cheers, you guys.
(gentle tinkling music)
My dears, we’re at day 10.
We’re 1/3 of the way
through the challenge.
How do you feel?
Do you feel any different?
Are smoothies becoming
part of your routine?
Interesting to notice, isn’t it?
In today’s smoothie, I’m gonna
mix things up a little bit.
I’m gonna use frozen
strawberries instead of fresh,
’cause once again, fresh and frozen fruit
are interchangeable in my smoothies.
I’m also gonna use the second half
of the Swiss chard bunch
from earlier in the week.
All right, here we go.
Chard goes in the smoothie,
stems and all.
Followed by the strawberries.
Boom.
Frozen blueberries are next.
Mango chunks.
And one whole apple.
This time, I didn’t rip
it in half as you can see.
I did it the old fashioned
way with a knife.
And water.
Once again, colors are amazing.
I want that in my body and I want it now.
And we blend.
(whirring)
It smells delicious.
Oh, where’s my jar?
It’s over here.
Give yourself a big hug.
10 days is nothing to be shy about.
10 days is huge, and cheers.
(upbeat electronic music)
(moves into gentle tinkling music)
Day 11 is upon us and today
we are gonna make somewhat
of a nontraditional smoothie.
We’re gonna use some sunflower
sprouts as our greens,
as well as some wheat grass.
And then some of the
more common ingredients
will include raspberries,
apple, banana, and a pineapple.
If you don’t know what these are,
I’d like to introduce you
to the sunflower sprout.
This is a very nutritious little green.
And it’s essentially the first start
when a sunflower seed sprouts.
So, eventually this will
turn into a big sunflower.
But for now, it’s a very nutritious,
very delicious sunflower sprout.
These are very delicious in salads.
So, you can just throw them in addition
to whatever else you put in.
They’re also pretty good in smoothies.
So, the first thing we’re gonna do
is we’re gonna throw a handful
of sunflower sprouts into the blender.
Next, we have wheatgrass.
Everybody should know what wheatgrass is,
the grandmother of the
health food movement,
Ann Wigmore, really popularized this stuff
for its health benefits.
Wheatgrass is full of chlorophyll.
Chlorophyll is very good for our bodies.
We already talked about that
in part one of the video.
Unfortunately, I hate
the taste of wheatgrass.
It just makes me wanna puke.
But it’s still good for me.
Luckily, I found a trick.
When you blend wheatgrass with pineapple,
it completely disarms the taste.
So, this is why you watch this
video, for the little tricks.
The easiest way to get wheatgrass
from there to there is with scissors.
And this is very gratifying.
We just take scissors and
literally give it a haircut.
And once you have a nice little handful,
you just throw it in the blender.
Mm, smells like a lime.
The things we do for health, right?
Don’t throw this guy away because
it will grow another length
and you can use that in your smoothies.
Or better yet, if you
have a kitty or a dog,
set that near their doggy dish
and let them get some nutrition
from the wheat grass stems.
Now, we have some fresh raspberries.
Those go straight into the blender.
We have half a banana.
In you go.
Half an apple.
So, how do we tell if a pineapple is ripe?
The first thing you wanna
do is you wanna smell it.
And if it smells, not
really even if it smells,
if it makes you salivate,
that’s a good indication
that it’s pretty close to being ripe.
The other thing we can do
is we can tug on the leaves,
and if they pop out easily,
that’s another indication
that it’s ripe, boom.
Here in North America on the mainland,
pineapples obviously don’t grow.
So, I have to make do
with store bought ones
that aren’t totally ripe.
If you live in Latin
America or are planning
to travel there, make
sure you try a pineapple
because it’s a completely different fruit.
All right, so now, we’re
gonna twist off the top.
That goes in your compost
or you could regrow a pineapple from this.
This is the seed.
And now, what we’re gonna do is
we’re gonna cut off both ends.
And then we’re just gonna start slowly
peeling it around the sides.
This is perhaps the easiest
way to peel a pineapple.
That goes into the compost.
And then for this smoothie,
since this is a pretty good pineapple,
I’m only gonna use a quarter of it.
If you have a smaller pineapple,
feel free to use more.
And then some people cut out the middle
because it’s kind of a fibrous part.
I specifically leave
it in for that reason.
Part of the benefit of a green smoothie
is that the fiber is intact.
You’re not getting rid of it.
You’re letting it do its job in your body.
Clean it out like a sponge.
So, I leave all the fibrous bits intact.
Throw the entire pineapple
in the container.
And as a result, I benefit immensely.
Then we have our water.
And now, we blend.
Make sure that lid is on tight.
Remember, you don’t want
smoothie all over your ceiling.
Actually, I did this to myself once right
as I was going into a class.
I had a class of about a
hundred people in New Zealand.
And I was multitasking,
and as I went to reach
for something, I just
accidentally flipped the switch.
The lid was completely off.
The smoothie shot up, came down on me.
I didn’t have a spare set of clothes,
so I had to do the entire
class in a robe of green.
It’s a good story now, though.
(whirring)
I’m gonna engage my sense of smell.
And it doesn’t smell like wheatgrass,
which means I did my job correctly.
Woo hoo.
Let’s see if it passes my taste test.
Zero wheatgrass.
In fact, this is one of the
best smoothies I’ve made yet.
Mm mm mm.
(gentle tinkling music)
Okay, so this next smoothie
is more of a pudding.
And as such, we’re gonna use even
more nontraditional ingredients.
This smoothie calls for a young
coconut, which is this guy.
Young coconuts aren’t
available everywhere.
Typically, they’re sold
in specialty stores,
health food stores, or Asian markets.
They’re gonna be the
cheapest at Asian markets.
And they’re called young
coconuts because they’re not old.
They’re adolescent coconuts, if you will.
So, this guy is gonna be very
old, the meat will be hard,
the water won’t be very sweet.
On the other hand, this young coconut,
or Thai coconut as it’s sometimes called,
is gonna have very kind
of jelly-like meat,
and the water is gonna be very sweet.
If you can’t find either
of those for this smoothie,
feel free to use coconut cream.
It’s just basically
organic coconut in a can.
So, here are your three options.
I prefer this one.
This one will do, and as will this.
Now, I realize that not
everybody is gonna have access
to exotic ingredients like that.
And so, before we begin,
I just wanna mention
that if you don’t have
access to exotic ingredients,
it’s okay to improvise.
At the end of the day,
it makes no difference
what goes into your green smoothie as long
as it’s fresh fruits and fresh greens.
Anything that you put
in the blender that’s
of that specification is
gonna benefit you immensely.
The recipes that I’m showing
you are simply just a way
for me to show you what’s available.
One day you can make a coconut pudding,
the next day you can make
a wheatgrass smoothie,
et cetera, et cetera.
All right, so let’s hop right in
and make this green coconut pudding.
We’re gonna throw the
spinach in our blender first,
get it out of the way.
In fact, actually, we’ll throw
in all of the ingredients.
That’ll give us some room
to work with the coconut.
We’re gonna use two bananas.
Remember, this is a pudding.
So, this is more of a
reward smoothie for you
because you’ve been doing
it for 12 whole days.
And you’re a green smoothie rockstar.
Yes, you are.
When you use dates, make
sure that you pit them.
We don’t want the pits in your
brand new awesome Vitamix.
Though the Vitamix will pulverize them,
it’s still not recommended.
All right, so what the heck do we do
with this thing and how
do we break into it?
Okay, so nature, when you
find a coconut growing
on a palm tree, it’s got a
big, green husk around it.
And so, then with machines,
they carve that green husk away
and what is left is the
inner husk, which is white.
So, our job here is to get down
to the meat and to the water.
And the easiest way to
do that is with a knife.
So, you find the point of the coconut,
and you just start shaving
away some of this husk.
The objective here is to
get down to the hard shell.
And we’re gonna be trimming
some of this around that.
It’s easy if you have a sharp knife.
The husk cuts pretty
smoothly, I would say.
So now, we see that there is this
emerging hard shell.
Because this is a young coconut,
the shell is not gonna
be that hard actually.
It’s not yet developed
into the fully woody shell.
Here’s the somewhat tricky part.
You’re gonna take the end of your knife,
and you’re gonna just stab
it in, make an incision.
And now, is another gratifying part,
you’re basically gonna shove
the knife in and twist.
Boom.
And that’s how you get into a coconut.
So, then you have your blender handy,
dump the water in.
Grab a teaspoon and just
start scoopin’ away,
and cleaning…
cleaning the, what did
I do with that thing?
See, I just basically scooped the meat
off the husk on the inside.
And then you can do the
same thing over here.
Boom.
And you wanna clean it out nicely
because you don’t wanna
waste any of this meat.
It’s very delicious.
This one’s really makin’ me work for it.
Luckily, I know this smoothie’s
delicious and I don’t mind.
All right, so more or less.
Let’s do more than less, actually.
Coconut’s been scraped out.
And now, we blend.
(whirring)
Woo hoo.
And now, we have green coconut pudding
that you can even eat with a spoon.
All right, see you later,
I gotta enjoy this.
(upbeat electronic music)
Welcome to day 13.
In today’s smoothie, we are
gonna use this little guy.
This is called fennel greens.
This is the fennel bulb.
It kind of tastes like
licorice, like black licorice.
Some people automatically
go, ew, I don’t like that.
But don’t knock it till you try it.
We’re gonna use just the
greens in the smoothie.
This you can use in a salad later on.
It’s quite nice in salads.
Chop the greens.
In they go.
We’re also gonna do some pineapple…
’cause we had some leftover.
Boom.
I’m makin’ room to cut the kale.
So, then we do raspberries.
And now, we’re gonna destem the kale.
And dinosaur kale is
slightly more annoying
to destem than green kale.
But it’s actually still pretty easy
to not do it with a knife.
Just basically, pull along the stem
and it comes right off.
We’re gonna do a whole banana.
And we’re gonna do five pitted dates.
One.
Two.
Three
and a half, four.
And five.
One pint of water.
And the rest is history.
You give it a shuffle.
And see what happens.
(whirring)
Mm, those raspberries make a
green smoothie smell so good.
Down the hatch.
Mm.
It’s like magic.
Holy moly.
That’s a good smoothie.
(upbeat electronic music)
This is day 14 of the 30-Day
Green Smoothie Challenge.
And for this smoothie,
instead of basil bombing it,
we’re gonna do the same
thing with parsley.
We’re gonna parsley bomb it.
So, I’ll throw your half bunch
of parsley in the blender.
Strip the dinosaur kale off the stems.
We really found a groove.
We’re movin’ and shakin’.
Two weeks on smoothies.
That’s a big deal.
Ask yourself, are you startin’
to feel any positive effect?
You’re on two weeks in.
You should start noticing some things.
Better bowel movements, easier
time falling asleep at night,
maybe some weight loss, and even mood,
less cravings for sweet things.
Any of those ring a bell?
Then we have some frozen blueberries.
In they go.
We’re gonna do an entire apple.
One banana, two banana,
three banana, four.
And we’re gonna do half
a lemon with the peel.
Now, the tricky thing about lemons
is that the seeds will
make an entire container
of smoothie bitter, but
the peel will give it zest.
So, you wanna plop out all of the seeds,
and just do the lemon and the peel.
So, the entire lemon with
its peel minus the seeds.
And water.
Now, we blend.
(whirring)
And just like that,
smoothie number 14 is done.
And it’s purple.
The next challenge will be called the
30-Day Purple Smoothie Challenge.
Are you with me?
Would you do it?
Well, let’s finish this
challenge first, right?
Mm, another winner right here.
Cheers, you guys.
(upbeat electronic music)
What up, you guys? This is day 15.
You’re officially halfway
through the entire challenge.
Whoop, whoop, whoop.
In today’s smoothie, we
have more greens and fruit,
as I’m sure you can already imagine.
So, let’s throw it in, make our quart,
then get on with our day.
In go the greens.
Parsley goes in, stems and all.
We’re gonna throw our pineapple in next.
Lemon with peel minus the seeds.
In my repetition, my hope
is that these lessons
that I’m teaching you really stick.
They become second nature.
And then when you go to
make your 15th smoothie,
you’ll all of a sudden feel like, wow,
I really know what I’m doin’.
If that happens, I win.
My job is done.
Half an apple with seeds.
And one banana to finish it off.
And I almost forgot, water.
Oops.
(whirring)
Now, this is a true green smoothie.
Look at that color.
That’s pretty green.
On this day, I salute you
because you’re halfway through.
That’s a huge achievement.
(upbeat electronic music)
(moves into gentle tinkling music)
Day 16 is upon us.
And today, I wanna introduce
you to the beet green.
Now, if you’re lucky, you go
to the store and you buy beets
and they come with beet greens attached.
However, most of us don’t
know that we’re that lucky.
Because beet greens contain
the vast amount of nutrients.
If you have to choose between beet greens
and beets themselves, these
are much more nutritious.
So, most of us bring these home,
we cut the beet greens off and chuck ’em,
and then we use the beets
for whatever recipe.
We should actually use these in smoothies,
which is exactly what
we’re gonna do today.
So, in today’s smoothie, we’re gonna
use beet greens for our green.
We are not gonna put beets in our smoothie
because in my experience, root vegetables
and fruits don’t combine very well.
They sometimes give you a little gas.
So, we want not to upset our stomach
and thus, I recommend
using these in a salad,
in a soup, make a borscht
somewhere, if you will.
If you wanna be stereotypical Russian,
you make a beet soup called borscht.
So, beet greens in the blender.
Here we go, whoop.
Beet greens are also like Swiss chard,
so their stems are very pretty tender.
They’re not bitter at all.
So, you can throw the entire
greens into the blender.
We have one pear…
with the seeds.
Half a banana.
Half an apple or one small apple.
This is a small apple,
so I’m gonna use that.
You can hear my kitty in the background.
And you can either do a pitted fresh peach
or here I have frozen peaches.
So, I’ll throw those in.
And one pint of water.
Here we go.
(whirring)
And this is a red smoothie.
How pretty is that?
(gentle tinkling music)
It’s day 17, and today
we’re gonna mint bomb
our green smoothie.
So thus far, we’ve used basil.
We’ve basil bombed a smoothie.
We’ve parsley bombed a smoothie.
Today, we’re gonna mint bomb it.
So, half a bunch of mint
goes in the blender.
We also have the other half
of our bunch of beet greens.
Those pop in here.
I’m gonna throw on some mango chunks.
And this thing is a papaya.
And what we’re gonna do
is we’re gonna deseed it
with a knife very carefully.
And we’re also gonna peel the skin off.
And unfortunately, this
papaya isn’t the ripest.
Ideally, you want a bright, bright orange.
But I live in the Northwest,
and sometimes you just can’t find
a tropical papaya in the
Northwest that’s ripe,
so we have to make do how we can.
Regardless, it’ll still
taste good, I’m sure of that.
So, pit the other side.
Mind you, this is only a
small part of a bigger papaya.
So, the entire papaya was
probably like that big.
So, when you buy one of those,
you have enough for multiple smoothies.
Into the blender it goes.
And we add our water.
And we blend.
(whirring)
Mm.
It smells like mint.
Okay, let’s see if you can still remember.
What’s Sergei’s rule number one,
the most important rule about smoothies
before you share it with
people or drink it yourself?
Wow, that’s actually really nice.
So, you always wanna make
sure again, and again,
and again, that your product tastes good.
Because if it doesn’t taste good,
you won’t drink it,
neither will other people,
and it will give green
smoothies as a whole a bad rap.
You want your smoothies phenomenal.
Better than ice cream.
That way, when you give your smoothie
to somebody else, you excite them
about smoothies as a whole.
And you help them to be healthier.
(gentle tinkling music)
Dear smoothie drinkers, day 18 is upon us.
Today, we’re gonna be
using purple kale again.
So, you know the drill.
We’ve gotta destem it,
’cause kale stems are slightly bitter.
While I do that, I wanna talk about
the important of ripe fruit.
Now, a few days ago, you saw
that my papaya wasn’t as ripe as possible.
And I just wanna remind
you that whenever possible
you wanna get fruit that’s
absolutely at its peak.
How do you know a fruit is at its peak?
Well, eventually you’ll learn
through trial and error,
but the better way to learn,
the lower cost effective way
is to befriend your local produce manager.
When I go to the store,
I always ask to talk
to the general produce manager.
And I introduce myself, I’m very polite,
and start developing a rapport with him
and ask him or her to show me
around the produce section,
asking specific questions about fruit.
If they’re a good produce manager,
they’ll get excited about your questions
and start divulging all
kinds of trade secrets,
like you know, the
perfect peach has to look
and feel like this, the perfect melon has
to smell like that.
So, long story short, make
friends when you go to the store.
Make friends in the produce
aisle, and you’ll benefit
from it, both in friendship,
as well as in ripe produce.
Okay, so once the kale is done,
we’re gonna throw our other
green in, mint with the stems,
frozen cherries with no pits,
one small apple or half a
normal apple with seeds.
Half a pear.
Peaches.
And water.
Wham, bam, boom, let’s go.
(whirring)
And just like that, we have
another delicious smoothie.
All right, get after it.
Make your smoothie today, go.
(gentle tinkling music)
Welcome back, this is day 19.
Today, we’re working
again with purple kale,
papaya, strawberries, and
some of the usual favorites.
Step one, destem the kale.
Vonk.
We’re gonna use a small
apple, or half a large one,
with the seeds intact.
Half a banana.
Some strawberries with their greens.
Some cherries with no pits.
And once again, the papaya
needs to be processed.
So, take the seeds out.
We’ll just kind of scrape
them out like that.
The seeds of papaya are pretty peppery.
The seeds of papaya are pretty peppery.
That’s kind of a funny sentence.
If the seeds make it into the smoothie,
you’ll definitely be able to taste them.
Ultimately, I guess that’s
not that big of a deal but
it’s a little bit better without ’em.
Papaya seeds are pretty peppery.
Say that 10 times fast.
Papaya seeds are pretty peppery.
And this is where everybody found out that
on day 19, Sergei went nuts.
And then on day 20, he got fully healed.
And then one for yourself.
Mm, pretty good.
Blend that up.
(whirring)
Mm.
Looks and smells so good.
Okay, there you go.
Go make a smoothie right now, go do it.
(gentle tinkling music)
Today is day 20 of the
green smoothie challenge.
10 more days to go after this.
Today, we’re gonna introduce
you to collard greens,
as well as some tangerines.
So, collard greens also have a
stem that’s relatively bitter
and may cause some gas
because it’s kind of starchy.
So, you’re gonna want to
pull the greens off the stem.
Now, on my kale where it easily comes off,
it’s actually a little bit
easier just to slice it off.
You can just run your
knife along the stem,
and it’s that easy.
So, we’ll process the
collard greens first.
Also, a little side note here,
these make perfect green tortillas.
So, you can actually wrap
stuff into this like a burrito.
And a good thing to do
there is to come over here
and just kind of trim off
a little bit of the stem.
Because when you do
that, it makes the leaf
more malleable and it rolls better.
So, sometimes I make wraps at my house,
and these make the best
tortillas in my humble opinion.
But that’s a different
story, a different video.
For now, we’re makin’ a smoothie.
And you know what?
Let’s throw the fruit in first
and give ourselves some room to work.
Strawberries with greens.
Also, we have some tangerines.
I’m gonna peel those.
I suppose you could throw them in
with the peel if you want a little zest.
After over 25, 26 years
of working with produce,
I’m pretty good at peeling citrus.
And some of my friends are in awe of that.
They’re like, man, how do
you peel oranges so good?
It’s simple, practice.
So, that was an apple
that I just cut in there.
We have a whole banana.
And will you look at that,
now we have room to work.
Awesome.
By the way, when I throw stuff in my sink,
that’s kind of like my temporary compost.
I later process those
scraps and either make soups
or salads out of them, or just take them
in the back and throw them in the garden.
Because that’s not wasteful.
That’s actually creating soil
to help me grow more greens
in the spring and summer.
In go the greens.
Next, we have water.
And we blend.
(whirring)
Done, just like that.
Now, that you know, go
and make your smoothie.
Cheers.
(upbeat electronic music)
(moves into gentle tinkling music)
Green smoothie hustlers, at this point
you’re three weeks into the challenge.
Whabam, whabam, whabam.
Those are virtual high fives for you.
Keep going, you’re rockin’ it.
I’m very proud of you.
Because this is kind of a special day,
it’s a benchmark, three weeks,
I wanted to throw something
a little different at you.
Today, I’m gonna show you how
to make a savory green smoothie.
Now, a savory green smoothie
is exactly what it sounds like.
It’s essentially like a green
smoothie that’s not sweet.
Because every once in a while,
I get tired of sweet,
sweet, sweet, sweet, sweet,
and my palate wants something different.
And so, I just blend up
nonsweet fruit like tomatoes
and avocados with greens,
and I make a smoothie
that’s more of like an energy soup.
So, in a way this is my
tribute to Ann Wigmore.
If you don’t know who she is, look her up.
She’s an awesome lady.
I have to say that not everybody
likes savory smoothies.
Some people love ’em,
some people hate ’em.
Some people are somewhere in between.
That’s the most broad statement
that I’ve made so far in this video.
Regardless, it’s my job
to educate you about them
and show you that they exist.
And without further ado, I introduce you
to the first savory smoothie.
Today, I’m gonna use some watercress.
This is a green that you can
find growing in the wild.
It grows near streams, or you can buy it
at specialty markets
like health food stores.
It has a very peppery taste.
That’s why it’s not ideal to
add it to a sweet smoothie,
but it makes it a perfect candidate
to throw in a savory smoothie.
So, one small bunch of watercress.
We have some green-leaf lettuce.
That goes in the blender.
A few cloves of garlic.
Now, because I own a Vitamix,
and the Vitamix just
pulverizes everything,
I leave garlic skins on.
I do this methodically
because in garlic skins
there’s micronutrients
that make our hair shiny
and our nails strong.
So, whabam.
I also have one tomato.
Avocado, remember the pit trick?
Then we cut it…
similar to the mango.
Now, we grab a spoon
and just scoop it right in.
Some people like lemon juice
a lot, some people don’t.
I like a little lemon juice,
so use it appropriately.
If you like sour food, by
all means add more lemon.
And then water and blend.
(whirring)
Oop.
Okay now, check it out.
Because this is somewhat like a soup,
I tend to under blend my savory smoothies
because I like to eat them
with a spoon like a soup.
And the other thing I do is
I chop up some avocado chunks
in here and maybe sprinkle a
little minced onion in there.
Or use some seaweed, whatever,
to make it taste good.
And this makes for a pretty good lunch,
or an addition to a lunch.
So, give that a try.
Day 21, savory smoothie.
You could also drink it straight
just like every other smoothie.
(gentle tinkling music)
What’s up, you guys?
It’s day 22 of the 30-Day
Green Smoothie Challenge.
I have a confession to make.
I was not able to find fresh apricots.
I went to every store that I could find,
to every store in Tacoma, Washington,
and they just simply didn’t have apricots.
So, you know what?
We’re improvising.
But it’s okay because these things happen
and it’s also kind of
a lesson to all of us,
myself included.
So, these are dried apricots
that I’ve soaked in some water.
And we’re gonna use them just
like dates in this smoothie.
And now, you know and I know
that you can use dried apricots,
as well as fresh apricots
when making this recipe.
I’m gonna throw in five or six apricots.
And you wanna make sure they
don’t have pits in them.
Maybe seven or eight.
Blackberries, fresh.
The Northwest is really
good for blackberries.
Blackberries, raspberries,
that kind of thing.
So, half a pear.
And then we have some red
grapes that we’re gonna destem.
In they go.
And water.
(whirring)
Let’s see what we made.
What do you know? I like it.
This recipe is definitely
staying in the video.
(gentle tinkling music)
What do we have here,
what do we have here?
Oh, I didn’t see you there.
Today is day 23 of the 30-Day
Green Smoothie Challenge.
And today, we are gonna
cilantro bomb our smoothie.
So, we’ve done this with other herbs,
but we’ve never done it with cilantro yet.
And I have to give my girlfriend, Kiley,
credit on this one, because never
in a million years would I have tried it.
And then she put cilantro
in one of our smoothies,
and it actually tasted really good.
So, Kiley, if you’re watching, thank you.
In goes the cilantro.
In go the baby greens…
every last one of ’em.
We have our pineapple chunks.
Strawberries with the greens attached.
Are you guys like, we get it, we get it,
you never throw the greens
off the strawberries yet.
I’m gonna keep saying it
because this is my video
and I can do what I want.
And then we have water.
And we blend.
(whirring)
And just like that, we’re done.
Go make yourself a smoothie
with that bunch of cilantro.
Do it, go.
Cheers.
(upbeat electronic music)
Today, I feel like hoppin’
straight to the point.
This is day 24 of the 30-Day
Green Smoothie Challenge.
Let’s do this.
Green-leaf lettuce, use
your gorilla strength.
Rip it in half, throw it in the blender.
Destem those grapes, straight in they go.
Boom.
We have blackberries.
There’s about 200 ways that you
can put an avocado in a blender.
I’ve shown you two.
The other 198 are up to you to find.
Half an avocado.
One pear.
Whabam.
And you blend.
(whirring)
Green-leaf lettuce in
a smoothie, who knew?
10 years ago when my mom started talking
about blending greens in a smoothie,
people were looking at
her like she was nuts.
And now, all this time later,
you can basically get a
green smoothie at Starbucks.
I think that’s pretty crazy.
(upbeat electronic music)
Day 25, we are five days
from the end of this thing.
Or are we?
We’ll see, we’ve gotta get there.
In today’s smoothie, I’m gonna be using
some rainbow chard, some cilantro.
The recipe again calls for fresh apricots,
which as you know I was not able to find.
So, I have these dried apricots
that I reconstituted in water.
They do not have pits.
Those go straight to the blender.
Rainbow chard goes next.
We have our mangos.
Mangos.
We have our banana.
We have water.
We have liftoff.
(whirring)
Boy oh boy, do I like this color.
This is like a good, great green smoothie.
Cheers.
(upbeat electronic music)
(moves into gentle tinkling music)
Day 26 is upon us.
And today, we’re gonna make
our second savory green smoothie.
So, if you hated the last one, I’m sorry.
And if you loved the
last one, you’re welcome.
Just like with the beets,
sometimes if we’re very,
very lucky, we go to the store
and our carrots come with carrot greens.
Carrot greens are also very nutritious
and they’re a great green
for savory green smoothies.
So, what you’re gonna do is
you’re gonna twist them off.
You’re gonna use these in something else,
a salad, a soup, a stew,
whatever, not a green smoothie.
But you will blend the
greens in a savory smoothie.
Boom, those go in.
Next, we have dill.
In you go.
One large tomato.
Green onions, they’re also greens.
Hence, they go into a green smoothie.
Just cut the roots off, give ’em a chop.
And lemon to taste.
Some people like more,
some people like less.
Water to help it all blend.
And go time.
(whirring)
I almost forgot, avocado.
We need to make it creamy, right?
Otherwise, it’s just kind of the texture
and the consistency isn’t right.
So, we throw avocado in the mix.
And let’s do half an avocado.
(whirring)
And you have another good savory smoothie.
Now, one thing I can’t remember
if I mentioned with the first smoothie is
if you have a favorite sea vegetable,
be that dulse or kelp or sea palm.
You can sprinkle it on this smoothie
and it turns it kind of
a little bit more salty,
which is nice.
I tend to eat them that
way pretty frequently.
(gentle tinkling music)
Day 27 is right here.
And today, we’re gonna
learn that a green smoothie
that tastes good doesn’t
have to be complicated.
We’re gonna literally use two ingredients.
We’re gonna use a bunch of
basil and some watermelon.
Here, I have some
watermelon already prepared
with the rind removed.
I’m gonna throw it in, seeds and all.
And then I’m just gonna start taking
the basil leaves off the stem.
I know in previous
videos I didn’t do this,
but because this is gonna be
kind of a summary smoothie,
like a Mojito, I find
it nice to under blend
these smoothies a little bit.
And in that case, the stems
do get a little in the way.
So, for this smoothie, remove
the stems off the basil.
On a nice hot summery day,
this smoothie is what’s up.
And because we have our watermelon,
we might not need to use any water at all.
We’re about to find out.
Lid goes on.
Oh, optional, if you
wanna add ice to this,
it makes it quite delicious.
Because it’s not hot
right now where I live,
I’m not gonna put ice in this smoothie.
I’m gonna drink this one at
roughly room temperature.
That’s not a nutritional thing,
that’s just a personal preference.
Here we go, let’s give it a jiggle
and see how it does with no water.
(whirring)
I might have not cut up enough watermelon.
Well, if that’s the case, at
home, use more watermelon.
See, yeah.
I fumbled this one, didn’t I?
So, this is a two ingredient smoothie.
Let’s see how it tastes.
Delicious, divine.
With like a little
umbrella in the backyard
of your house, it’d be
good, I guarantee it.
(gentle tinkling music)
28 day, 28, this is day 28.
Today, we’re gonna take some
inspiration from yesterday.
Yesterday, we used watermelon.
Today, we’re gonna do honeydew.
So, honeydew contains a lot of water.
This smoothie thus may not
need a full pint of water.
We’re also gonna use mint.
We’re gonna mint bomb this thing.
So, in you go.
We have some peaches.
And I’m gonna throw a little
bit of water just because.
Maybe half a pint, let’s start there.
And now, we blend.
(whirring)
Just like with the previous smoothie,
I tend to under blend this one
because it’s kind of
like a honeydew colada.
Wowza, that smells delicious.
Heck yeah, mm.
Yum.
(gentle tinkling music)
Green smoothie enthusiasts,
you’ve made it to day 29.
Knuckle it.
This is the last of the melon smoothies.
I’m gonna use honeydew, as well
as some of my leftover watermelon.
I’m gonna throw some parsley in it.
I’m gonna parsley bomb this smoothie.
Strawberries with top and some water.
Let’s go.
Wham.
Boom.
Break this guy up a little bit.
Strawberries.
And water, maybe like half the water.
It’s pretty liquidy stuff here.
(whirring)
Another winner.
Yep.
(gentle tinkling music)
We’ve reached our last
day of the challenge.
This is day 30.
If you made it the entire
way, I can’t be more proud.
You guys rock, seriously.
You did something that’s very healthy
and very huge for yourself.
And now that the challenge is over,
I have another challenge for ya.
Don’t stop.
At this point you guys
are smoothie experts.
You don’t need me anymore.
Go to the store, buy greens, buy fruits
and start blending your own smoothies.
Do it every day.
Heck, I’ve been on a green
smoothie challenge now
for over 10 years, and I’m feeling great
and that’s really important to me.
‘Cause you can’t buy health.
Well, actually you can.
You can go to the store,
buy greens, blend them up,
and that’s how you buy health.
If you need more inspiration,
feel free to check out my eBook.
It has the same title as this movie.
It’s called 30-Day Green
Smoothie Challenge eBook.
It’s available on my
website, sergeiboutenko.com.
The eBook contains more bonus recipes,
so that you have another
month of making smoothies
without having to think about it.
The other thing you can do is you can
just restart the challenge
from the beginning.
That’s perfectly okay, too.
It’s been such a pleasure
educating you guys
about smoothies and
sharing my life with you.
And I wish you all of the
best in your future endeavors.
What can I tell you that
you don’t already know?
You’re gonna destem the kale,
but you already knew that.
Ah, I know something I can tell you.
It’s about the golden kiwis.
Once your kale is in the blender,
you’re gonna move along.
So, a fruit we haven’t
seen in this challenge yet.
These are golden kiwis.
They’re not genetically
modified to be golden,
they’re just a different variety.
And if you don’t know
what golden kiwis are
or if you can’t find
’em, use regular kiwis.
But I like these way better.
They’re just sweeter
and they’re less acidic.
So, the easiest way to peel them is
to just cut them in
half and take a teaspoon
and scoop ’em right out.
Has that been a good
takeaway for you guys?
That a teaspoon can do
just about anything.
It’s true, it can.
So, two golden kiwis go in the blender.
If you get a little
peel, it’s no big deal.
It’s perfectly edible.
We have our peaches,
our dates without pits.
Strawberries with the greens
attached, that’s right.
And our avocado.
You know what, here’s a 3rd
way to get an avocado out.
Not cutsies, just scoop
it out with a spoon.
And water to help it blend.
I can already tell, see how much
the kale acts like a sponge?
So, it’s preventing the fruit
from sitting on the blades.
Which means the Boutenko
shuffle has to happen.
(whirring)
More.
(whirring)
Mm, if you get a green
mustache, that’s just a bonus.
I dedicate this last smoothie to all
of my wonderful Kickstarter backers.
You guys and girls are angels,
and I absolutely appreciate
your love and support.
And thank you very much
for supporting my ideas
when they’re just that,
ideas, they’re not even real.
And with your help, we
make these ideas real.
And we get people to drink smoothies
and we get their health to change.
So, thank you very much.
Cheers.
(gentle electronic music)