3-day green smoothie cleanse


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Hey there! Thanks for visiting. If you’re into green smoothies, you’ll love these 5 Healthy, Dessert-Inspired Breakfast Recipes. Subscribe to the SALT HOUSE newsletter here so you don’t miss a beat!

First off – let’s be clear about what we’re calling a cleanse. This is not intended to be a “let’s starve ourselves and live on spicy lemonade for 3 days” type of a deal. You are not to feel dizzy, lightheaded, and like you have the worst case of PMS to ever exist. You are not trying to lost 10 pounds in 3 days. Sorry, kids – that one just doesn’t happen.

What this is about is making your body feel good. It’s more of a reset, but we can call it a cleanse because trust me – all of the fiber from the greens and fruits will make you feel cleansed.

{Read this, on the difference between juicing and smoothie-ing if you haven’t already}

Each smoothie recipe makes about 6 cups, which provide 3 2-cup servings for each day. In addition to this, you should also snack on healthy foods if your body craves it. I did this exact cleanse for 3 days and felt amazing afterward – though I did not stick to only smoothie.

I ate some form of whole grain in the morning – either a piece of fitness bread with raw almond butter or steel-cut oats. Likewise, you could have brown rice at some point in the day or another good, complex carb. For me, one healthy serving of this in addition to the smoothies and maybe a few nuts and additional raw fruits and veggies was perfect. These smoothies are super-filling, and energizing – I happened to do this during a move into a new apartment.

The recipes are really tailorable to your own preferences. You will notice a pattern; each smoothie contains about 3 packed cups of greens, a frozen banana (I always like to add this because it gives good texture), a couple cups of fruit, 1 to 2 cups liquid (use coconut water, almond milk, juice (as long as it’s all-natural), water or any blend), some form of fat (nuts, avocado, flax, etc.), and maybe an extra nutritional and/or flavor boost, like ginger, cacao powder, or spirulina. Once you get the formula down, you can get creative and come up with your own combinations!

NOTES ON YOUR BLENDER: If you’re ready to make the investment, the Vitamix ($500) is hands-down the way to go. It turns smoothies into pure heaven, and it makes the most amazing purΓ©es, dressings, hummus, soup, etc. I love mine so much that I literally consider packing it in my suitcase when I travel. There is a lifetime warranty, which if you give any blender heavy usage, you’re going to need. Other options at lower price points are the Ninja ($130) and the Nutribullet ($100). If you already have another type of blender, you’ll have to do some experimenting to find out what yours can handle; some blenders are better than others. Things like nuts and flaxseed can be purchase ground – almond flour instead of almonds, for example – if necessary.

Each recipe makes about 6 cups, which provides three 2-cup servings. If you try this as a cleanse, be prepared to eat more than just these smoothies – snack on raw vegetables (fruit is okay but the smoothies contain a lot so veggies are better) and whole grains, like steel-cut oats and brown rice, when you’re hungry. This is not about starvation!

Day 1: Everything Green

Between the kale, parsley, and spirulina (an algae powder that’s basically like taking the green of vegetables in its most concentrated form), this is the super-green smoothie. This variety of kale is less bitter than curly, but it’s still pretty bitter so I usually combine it with spinach to lessen the burden. (If you hate it, go for all spinach!) I like throwing in green grapes, an apple, and a pear for even more green goodness – but when I don’t have those on hand, I go for frozen blueberries. Parsley is great for you but you can also try dandelion greens on occasion for an extra detox boost; they are on the bitter side, so I like to add frozen pineapple when I do that to balance the flavor.

  • 2 cups (packed) lacinto/tuscan/dinosaur kale leaves
  • 1 cup (packed) spinach leaves
  • 1 large handful parsley (about 1/2 bunch)
  • 1 frozen banana
  • 1 green apple, cored
  • 1 pear, cored
  • 1 cup green grapes
  • 2 teaspoons spirulina
  • 1/4 cup raw almonds
  • 1 to 2 cups coconut water or unsweetened almond milk
  • 4 or 5 ice cubes

Day 2: Beets ‘n Berries

Without the greens, this would be a gorgeous shade of red – and with them, well, it’s not the prettiest. But it does taste good! Swiss chard is pretty mild, compared to kale, so you can use it on its own or in combination with spinach if you prefer. You can usually find the beets precooked in the produce section at Whole Foods; I’m not gonna lie … without those, I’d probably be too lazy to add them. Be sure to use ground flax if you’re not using a VitaMix. Cacao powder – yes, chocolate! – is packed with antioxidants. More than blueberries, red wine, tea, etc.

  • 3 cups (packed) Swiss chard leaves
  • 3 cooked beets
  • 1 frozen banana
  • 1 cup frozen strawberries
  • 1 cup frozen raspberries
  • 1/4 cup flaxseed
  • 1 tablespoon raw cacao powder
  • 1 to 2 cups coconut water or unsweetened almond milk
  • 4 or 5 ice cubes

Day 3: Peach/Avocado/Ginger

This might just be my all-time fave smoothie in terms of flavor. I love, love, love the heavy dose of ginger – and it’s perfect with peaches. A little avocado adds your healthy fat for the day, though I like to throw in some cashews, too. Try replacing some of the peaches with frozen mango to switch things up. Maca powder is good for energy and stamina, as well as sexual health for both women and women. Can’t go wrong with that!

  • 3 cups (packed) spinach leaves
  • 1/2 avocado, pitted
  • 3 inches fresh ginger, peeled
  • 1 frozen banana
  • 2 cups frozen peaches
  • 1/4 cup raw cashews
  • 2 teaspoons maca powder
  • 1 to 2 cups coconut water
  • 4 or 5 ice cubes

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1/10/2013

3-day green smoothie cleanse

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  1. Tawny says:

    Ashley- so excited to come across your blog while I was searching for a green smoothie cleanse. I do green smoothies almost every morning, but I needed some inspiration. Plus, I’ve been spending a fortune on BluePrint juice (because I can’t seem to find the time to make the juice myself), but I love the fact that I get more fiber and nutrients from taking in the whole fruits and vegetables. Anyway, stop by and check us out sometime…. hotmoodymess.com.

  2. Danielle says:

    I did it and it was great! The cleanse introduced me to new supplements and GINGER!! Mad love for that stuff. This was an awesome way for the hub and I to reset and get on a healthier track. The 4 pound loss was a major bonus! Thanks and best of luck on THE TASTE. We are rooting for you!

    • sarah ashley says:

      Amazing, Danielle! So glad you loved it. And it’s good to try maintaining one a day to keep the results going. Great job!

  3. Nadege says:

    Something to try very soon. Those smoothies look really delicious and so healthy!

  4. Kayla says:

    These all sound delicious. I had a question about making three servings at a time. How do you store the other servings for later? Every time I have made a smoothie and tried to store it, it turned sort of frothy.

    • sarah ashley says:

      Hi Kayla! I haven’t had that issue. I store them in quart containers or jars. The only thing that I’ve had happen is that the smoothie will thicken up – if that happens, you can just stir in a bit of water. I hope that helps!

  5. Jena says:

    Each smoothie make three 2 cup servings so is this cleanse made for 3 people each day or do you just drink one 2-cup serving then save the rest for the other two days?? Sorry, Im just confused…

    • sarah ashley says:

      I eat one batch, 3 servings, per day. Make another batch of 3 servings for the next day, and again. Hope that helps!

  6. Karen Westbrook says:

    Why cooked beets? I use raw beets and was wondering what the value is of making it with them cooked.

    • sarah ashley says:

      Hi Karen, I’ve simply never tried it with raw beets. But yes, I imagine the VitaMix can handle them! I’ll have to give them a try. Thanks for your comment!

  7. jacqueline says:

    Finally some smoothies that I know its worth trying.Excited to try these… my question is how often does one do the 3 day smoothie cleansing. If you can please answer I would gladly appreciate it.
    Thanks. πŸ™‚

    • sarah ashley says:

      Hi Jacqueline, I generally eat these smoothie several times a week, but I don’t do the full 3-day cleanse as often. I would guess maybe 4 times per year, or anything you feel like your system needs a reset! (After vacation, holidays, etc.)

  8. Alyssa says:

    Hi Sarah,I’m going to start this as of tomorrow. I’m so excited to feel cleansed! πŸ™‚
    Can you make these smoothies the night before so they’re ready in the morning or will they not last overnight in the fridge?
    Thanks,
    Alyssa

    • sarah ashley says:

      Hi Alyssa, I enjoy leftover smoothie the next day all the time. It might thicken up a bit, but you can just stir or blend in some water or almond milk and you’ll be good to go!

  9. Jamie says:

    I’m on my first day today, quite excited. Question though, how do you prepare your brown rice or oats? do you eat them plain or with other things? Thank you! πŸ™‚

  10. Haneys Omar says:

    Hi Sarah!
    Just came across your blog.. (a little late.. but better late than never!) and Im definitely gonna try out the smoothies recipes you have shared. Saw you on The Taste (Im from Singapore btw.. and one of our TV channel started to air the show early this month if Im not wrong and I was rooting for Team Ludo, you and Gregg, that is).

    Googled for the rest of the episodes online cos theyre only showing the Seduction episode this weekend. Congrats on coming in third! And congrats on yours and Gregg’s pop up restaurant. Too bad its so far away.

    Im hooked to your blog now btw. Pls continue sharing more interesting recipes yeah.

    Haneys Omar, Singapore

  11. Ashley says:

    Hey there, thanks for this. I am currently on day 1. I normally eat very healthy must of the time, and I only drink coffee ( half caff) in the morning. I’m only saying that to let you know that out is not a huge adjustment for me, but I have had, maybe the worst ever, headache all day. I’ve never experienced a headache like this. I normally consume a lot of protein with every meal/snack. Could the the cause?

    • sarah ashley says:

      I bet it’s the caffeine, for sure! That in addition to taking in less calories than your body is used to. Definitely eat some brown rice or oats, that should help!

  12. Denise says:

    Sounds great and I can’t wait to get started! Only thing I’m wondering is, what do you eat after the last day of the cleanse???

  13. Denise says:

    I’d really like to get started but I’d like to know what you eat following the cleanse. Wouldn’t want to do something wrong and undo the cleanse. Please help

    • sarah ashley says:

      Hi Denise! I don’t follow any strict rules after the cleanse. As you probably read, I do eat brown rice and oatmeal during the cleanse itself. After, I just follow my normal healthy diet. I try to eat a diet as unprocessed as possible – lots of fruits and vegetables, a green smoothie everyday, complex carbs, and beans or lean protein. And of course, I do indulge in moderation πŸ™‚

  14. Adriana says:

    I’m comfused on the 3 cup/2 oz…do you drink 6 oz of each recipe per day? Is there a reason why you split them into 3?

    • sarah ashley says:

      Each recipe makes 3 servings to be consumed during 1 day. Just so you only have to make the smoothie once per day. Hope that makes sense!

  15. Stacy says:

    Would you add protein powder to your smoothie for an extra zing? How about something spicy? I heard spicy increases metabolism…Thanks for the great ideas

  16. Vickie says:

    HiWanted to comment on how to store the smoothie for drinking later. I suggest that you put in a mason jar with the juice filled all the way up to the lid so that there is no room for air. This will prevent air from getting in and damaging the vitamins in the smoothie. I read this on the Gerson website.

  17. Joy says:

    Hi Sarah,
    I have been drinking green smoothies for a while now. Not everyday, but 3-4 times a week in the mornings. I was looking for a detox recipe and that’s how I found your page.

    Thanks for your recommendations and love your site!

    Cheers,
    Joy (from Singapore too)

  18. Lola says:

    Love the recipes!! Not sure if it’s just my computer but maybe you could change the font of your website, it’s really hard to read, unless I highlight it! thanks for the recipes πŸ™‚

  19. kenjos says:

    My wife and I just finished the last smoothie on the last day. We appreciate the work you put into designing and sharing this cleanse. We feel great, were rarely every hungry, and are better prepared to continue to eating quality foods. Thank you for your practice. _/\_

  20. Jessica says:

    Is it okay to do this cleanse once a month? Or do you think that would be to often and unhealthy? Thanks for the great ideas!!

  21. Alex says:

    My best friend and I are starting this in the AM!! Let’s see where we are in 4 Days!! SO EXCITED (:

  22. Cynthia says:

    Well, i’m a year late to this party but i am so glad i found this! I was wanting to do something as a jump start for the new year and “juicing” sounded like too much trouble. I’ve made my grocery list and will be starting on Friday – can’t wait!

  23. Melissa says:

    I just did the first smoothie on the first day and had to abort. I love the idea, but the green textures in the smoothie were hard to take. I think once a week sounds perfect, though. Thanks so much for putting these recipes out there, as we got a new vitamix and were looking for ways to eat healthier!

    • sarah ashley says:

      Hi Melissa! I’m surprised to hear you had an issue with the textures if you have a VitaMix. Did you turn it to the max speed, and leave it running for a while?

  24. Cheryl P says:

    I tried the cleanse several months ago and felt great afterwards. I wanted to do it again to reset after the holidays. However, I was not a big fan of the beets as I felt the taste was too strong (and I LOVE beets by themselves so it’s not that). Would you recommend just adding a smaller quantity to make it more palatable?Thanks!

    • sarah ashley says:

      Of course, Cheryl! Always feel free to adjust a recipe according to your tastes. I know everyone might not share the same fondness I do for beets. πŸ™‚

  25. Mabele says:

    Hi!! Im really excited to try this! But I was wondering if I could replace some things in the smoothies. Not cuz I want to but because I currently live in the country side of Panama and I cant find all the veggies mentioned. Could you give me and tips on other greens I could use?