Coach Steve’s Green Slurry


By popular demand, I have posted my recipe for the slurry I prepare 4 or 5 mornings each week during a marathon training season. The idea of the slurry (a bunch of vegetables, fruit and proteins blended together) came to me as a way to save time while getting the nutritious ingredients my body needs, and at the same time providing a way to “standardize” part of my diet so that I could count calories easier.

Plus, this recipe is fairly inexpensive and you can purchase fresh produce each week. I consume a serving before each long distance to fuel my body, and immediately after to help my body recover. The ingredients below provide nutrients from several different color groups – and included fresh phytonutrients.

A side benefit of the slurry is that it provides additional fodder for family and friends to tease me. The end product has a light green color and to others does not look very appetizing. In many ways my life is simply a vehicle for others to expense a good laugh and let out some pent-up need to tease and harass. This green slurry helps these people.

Some people use a juicer, but I use a standard tall blender so that nothing beneficial gets discarded.  Not even the seeds.

Steve’s Green Slurry

1 cup grapes
1 large carrot, chopped
1 1/2 cup broccoli pieces,
1 cup non-fat plain yogurt
1 whole egg, raw (or 1/2 cup cottage cheese)
2-3 cups whole leaf spinach
1 large apple
1/8 cup flax seed meal
2 cups 1% milk
2 cups pure orange juice

Place all ingredients into the blender and turn it into a slurry. Pour slurry into three equal containers and consume one each for breakfast, lunch and dinner. Total calories can be about 1,100.

Substitute other ingredients to customize your own recipe. Seasonal variations include strawberries, mango, tomato, whatever.


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