Smoothie Challenge Ebook

Thanks for downloading our smoothie ebook.

A decade or so ago, juicing was very popular. There were even diets which involved only drinking juice. Over time the research caught up and we realised it wasn’t such a good idea. Food is better consumed in its natural form (no revelation). Juicing meant you lost the fiber in your food which meant it was digesting too quickly and spiking blood sugar. Chronically spiking your blood sugars is associated with lots of health issues including obesity and diabetes type 2.

I too was into juicing. It started when I attended an anthony robbins, unleash the giant within 3 day seminar. On the last day he had a 10 day challenge...fresh juice every morning and cut out animal products. Do this for 10 days and see what happens to your health. I did the 10 days and it changed my life; I never ate meat again.

A few years later when the research on juicing came out, I gave up the juicing part of his challenge. THEN 4 years ago I read about the benefits of smoothies. It was basically just as good but with smoothing you retain some of the fibre so it doesn't have the same effect as juice, especially if you use mostly veg. I got on smoothing about 4 years ago and again, it changed my life. It made me healthier than ever before.

This book contains tried and tested recipes that will change your life, if you make it a habit to drink them.

Notes on smoothies

Before you undergo and diet or dietary change you should consult your doctor.

If you have any condition which affects your blood sugar i.e diabetes, you should consult your doctor.

Smoothie makers

My first smoothie maker was a budget one, the smoothies were lumpy and it was a total waste. My second and third were a nutri ninja which were good for a few months but then the blade became blunt and the smoothies were not as smooth. Also as our family grew it wasn’t suitable as it only made enough for 1 or maybe 2 people.

I then invested in a better smoothie maker. I’d recommend you do the same. The model below is similar to what we have been using for 3+ years. It’s durable, reliable, powerful and you can make larger quantities if needed. It also comes with a two year warranty.

Note the recipes in this book serve 2. You can increase or decrease the quantities depending on how many people you are making the smoothie for.  

               Body Fuel

Named by Har_jee from Instagram
Helps your body’s systems operate optimally

1 Avocado  

1 Banana

1 Cup Blueberries

1/2 Cucumber

A Fistful Kale/Spinach

Coconut Water or tap

Sprinkle of Cinnamon
A little honey-  to taste

           Almond Dream

(My Fav)
Named by Amarjit Kaur Smiley from facebook

Providing a protein smoothie that’ll fuel you with long lasting energy when around kids. 

3 Cups of Almond Milk

½ Cup Fresh/Frozen Berries

½ Cup Frozen Mango

2 Tablespoons Almond Butter

Sprinkle of Cinnamon

4 Kale Leaves

Handful of Spinach

             Vanilla Milk

 3 Cups of Almond Milk

1 Cup Coconut Meat

¾ Teaspoon of Vanilla Extract

1 Tablespoon of Coconut Butter

2 Tablespoon of Honey/Maple Syrup

Green Giant

High in calcium and magnesium with 100 percent of your daily vitamin K helping your bones to be healthy and strong

2 Cups of Cashew Milk

½ Cup Pineapple Chunks

1 Orange Peeled

1 Banana

½ Cup Spinach

Morning Kick

Slightly citrus and strong taste

3 Cups Almond Milk

½ Tablespoon Ginger

½ Tablespoon Cinnamon

½ Teaspoon Cardamom

1 Teaspoon Vanilla Extract

2 Dates                                                                                                                                         (soak them first to ensure they blend smoothly)

Sea Salt to taste

10 years younger

Source of protein and nourishes your

 skin with vitamin E

1 Cup Raw Nuts                                                                                                                (soak in water for 10-12 hours)

3 Cups Filtered Water

100 Percent Greens

Sweet but won’t raise your glucose levels too much

3 Cups Cashew Milk

2 Small Oranges Peeled

1 Vanilla Bean Scraped

 3 Tablespoon Maple/Honey Syrup

1 Cup Spinach

4 Romaine Leaves


High in antioxidant nutrients

3 Cups Cashew Milk

2 Cups Fresh Strawberries

1 Tablespoon Lemon Zest

1 Small Orange Peeled

1 Banana

1 ½ Cup Spinach

Hidden Kale

Chocolatey high energy drink

3 Cups Brazil Nut

⅓ Cup Cacoa Powder

¾ Teaspoon Vanilla Extract

2 Shots of Espresso

2 Tablespoons of Maple/Honey Syrup

3 Kale Leaves

Pinch of Cayenne

Tummy Fixer

Brilliant for gut health

3 Cups of Almond Milk

1 Banana

½ Teaspoon Grated Nutmeg

½ Tablespoon Cinnamon

1 Teaspoon Almond Extract

2 Dates                                                                                                                         (Pitted)

Thanks for trying our smoothie recipes.

What’s next?

We are also running a smoothie challenge group. Please DM me on instagram, twitter or facebook @askharbir or whatsapp me on +447546033238 to join (limited spaces available and only running quarterly).