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One Smoothie Challenge

Updated: Jan 12

I think that having a smoothie is always a good idea. I suggest trying out a challenge that involves replacing your first meal of the day with a smoothie for a week. This smoothie could be the same one every day. Consuming vitamins and minerals throughout the day is important, and blending leafy greens and fresh fruits into a smoothie is an excellent way to satisfy these cravings and get the essential nutrients your body needs.

I have prepared a delicious smoothie recipe that is full of vitamins and nutrients. It is perfect for replacing your first meal of the day and keeping you full and healthy until your next meal.

Would you like to try it?

Let's prepare all the ingredients today and start our One Smoothie Challenge tomorrow, continuing for one week!

Prep Time: 15 min Cook Time: 0min Serves: 1 Serving

Healthy and Easy Ingredients


Did you know that avocados have more potassium than bananas? It's amazing, isn't it? Potassium is an essential nutrient for the heart. Due to the heart-healthy monounsaturated fat, an avocado-rich diet may also help reduce bad cholesterol and triglyceride levels. One portion of avocado has 7 grams of fiber, which is a crucial part of a healthy diet. The combination of healthy fats and fiber also keeps you full for longer after meals. So prepare yourself for a delightful and nutritious avocado kale banana smoothie!


Bananas are a healthy, delicious, and versatile fruit. They are packed with nutrients that can help prevent constipation, improve digestive and gut health, and aid in the recovery from intense physical activity. Eating just one banana daily can provide 12% of the Daily Value (DV) for vitamin C, 10% for potassium, and 8% for magnesium.


Kale is a versatile leafy green vegetable that is highly nutritious, containing vitamins A, C, and K, fiber, and antioxidants. It is rich in beneficial plant-based compounds such as glucosinolates, lutein, zeaxanthin, and beta-carotene. Adequate intake of fiber and water can aid in preventing and treating constipation, and kale is an excellent source of fiber that can add bulk to stools. Additionally, kale contains prebiotics that contribute to a healthy microbiome, which is linked to a reduced risk of various diseases.


Cucumbers are a highly nutritious food due to their high water content. They can aid in relieving dehydration and are a rich source of essential vitamins and minerals. Cucumbers comprise at least 95% water, making them one of the most hydrating foods you can consume. Since our bodies are mostly made of water, hydration is crucial to keeping all of our organ systems functioning optimally, especially our kidneys. It also helps us maintain healthy blood pressure and boosts our detoxifying systems. Cucumbers are also believed to have positive effects on skin health. Moreover, cucumbers can help with weight loss as they are low in calories high in filling fiber, and fluids.


Lemons are packed with vitamin C and antioxidants that support various aspects of health. Lemon helps to reduce the risk of kidney stones, promoting vitamin C intake and supporting healthy digestion. Foods that are high in vitamin C and other antioxidants may help strengthen the immune system against the germs that cause the common cold and the flu.


Chia and flax seeds are both highly nutritious and offer similar benefits for heart health, blood sugar levels, and digestion. However, flax seeds have a slight advantage, particularly in reducing hunger and appetite, lowering the risk of certain cancers, and being more affordable. Despite the minor differences, both flax and chia seeds are excellent additions to your diet.


Oat milk and almond milk are both healthy plant-based milk options, but they have different effects on your body depending on what you are looking for in your daily meal. If you are trying to lose weight or have diabetes, almond milk might be a good choice due to its low calorie and carb content. On the other hand, if you are looking to manage your cholesterol levels or want a filling drink, oat milk would be a better option due to its high fiber content.


This avocado kale banana smoothie recipe is packed with healthy fats that can help nourish and hydrate your skin and body. I didn't skimp on the avocado because it's good fat to help your skin. Enjoy this creamy smoothie and keep blending to see how it can benefit your skin. Some people also refer to this smoothie as Flat Stomach.



  • 1 large frozen banana

  • 1/4 medium ripe avocado

  • 1 cup kale

  • 1 cup oats or almond milk

  • 1 Tbsp flax seeds or chia seeds

  • 1/2 cup sliced cucumber

  • 1/4 lemon

  • OPTIONAL: if you take any protein powder, you can add 1 scoop to your smoothie.


  • Add all the ingredients in the blender and blend until smooth.

  • Enjoy!

If you make this recipe, please snap a photo and tag @andreea.plantbasedchef on Instagram! I would love it if you would leave a comment below.
Thanks so much!
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