Top 5 Healthy and Nutritious Juice Recipes.
A look at what juicing is, the difference between juicing (Yes we’re talking about fruit juices) and blending, the best sort of juicer to use and my top 5 juicing recipes.
Juicing has been a method used to get rid of harmful toxins in your body for the last 86 years. It helps fight heart disease, inflammatory bowel disease, asthma, cancer, diabetes, helps lower your cholesterol levels and promotes weight loss.
Juicing is a quick, efficient and easy way to obtain the nutrients your body needs to stay healthy, and is a great alternative to eating raw fruits and vegetables.
What’s The Difference Between Juicing and Blending?
The main difference between juicing and blending is the fiber content. Juicing extracts water and nutrients and discards of all of the fiber found in fruits and vegetables, while blending blends the fruits and vegetables in their entirety and leaves you with all of the fiber and nutrients found in the whole foods.
The lack of fiber content in juiced fruits and vegetables enables your bloodstream to absorb nutrients faster because it’s already ‘pre-digested’. The lack of fiber also enables you to consume a higher quantity of fruits and vegetables and gives your digestive system a break from processing large meals. Juicing also gives you a quick energy boost.
The fiber content in blended foods helps keep you fuller for a longer period of time, but the high-spinning blades in blenders produce heat that could potentially kill off beneficial enzymes found in raw fruits and vegetables.
Which Juicer Should I Use?
When it comes to juicers, there are two main types: masticating and centrifugal.
Masticating juicers ‘chew’ and grind fruits and vegetables to a pulp. They usually spin at a slower rate than centrifugal juicers, but this technique helps preserve enzymes and phytochemicals and releases more nutrients from fruits and vegetables. With a masticating juicer, you’ll be able to obtain at least 99% of enzymes and nutrients from fruits and vegetables, avoid oxidizing your juice and juice any type of vegetable. They have fewer parts, which makes them easier to clean, and are virtually silent. The only downsides to using masticating juicers are that they produce juice at slower speeds, have smaller feeding chutes (this means you’ll have to cut the fruit you want to juice into pieces in order for it to fit into the juicer), and are higher-priced than centrifugal juicers.
Centrifugal juicers work by grinding and straining fruits and vegetables. They are able to produce juice at a faster rate than masticating juicers and have wider chutes that make them easy-to-use. There are many downsides to using a centrifugal juicer: it traps air and oxidizes the juice, it’s noisy, it cannot juice leafy vegetables, it has more parts to clean, and any juice obtained from it cannot be stored for a long time.
I would highly recommend using a masticating juicer. They may be more expensive, but they are worth the cost.
Top 5 Juice Recipes.
Green Garden Coco.
Green leafy vegetables are great for juicing. They are packed with nutrients such as vitamin A, vitamin C, calcium, potassium and folic acid. The coconut in this recipe contributes more protein and adds electrolytes to your drink.
- 1 handful of green kale.
- 1 handful of spinach.
- 1 young Thai coconut.
- 1 banana.
NB: I would highly recommend juicing darker vegetables like kale, spinach, and collard greens because darker vegetables contain more nutrients. I would also highly recommend adding fruits to vegetables for flavor and sweetness, instead of juicing them on their own. Juicing fruits on their own means that the drink will have a high sugar content. This could lead to unstable blood sugar levels and cause weight gain, which defeats the entire purpose of a juice cleanse.
Tomatoes are rich in vitamins A, C and K, antioxidants and potassium, and ginger is known to alleviate indigestion and relieve nausea and morning sickness. The celery adds water, magnesium and iron, while the apple adds flavor and freshness to the juice. This juice is really hydrating and is perfect for mornings and hot summer days. I would also highly recommend adding ice cubes to this recipe on hotter days.
- 3 ripe tomatoes.
- 1 celery rib.
- 3 cm of fresh ginger.
- 1 large apple.
Carrot, Apple and Ginger Juice.
Carrots are loaded with potassium, vitamin A, iron and several B vitamins (Biotin, for example). Biotin promotes hair growth, regulates blood sugar levels and is great for your immune system. The apples promote better cholesterol levels and provide antioxidants, while the ginger reduces inflammation, pain, nausea and relieves heartburn.
- 2 inches of fresh ginger.
- 4 apples.
- 6 carrots.
Ultimate Green Juice.
Celery contains potassium, phosphorus, magnesium, iron, folic acid, calcium, essential amino acids and has a high water content. I add kale, parsley, ginger, lemon, a green apple and lime to the celery for more vitamins, nutrients and added flavor. This is a healthy and hydrating juice that I love to drink regularly.
- 1 bunch of celery.
- 4 to 5 kale leaves.
- 1 lemon.
- 1 lime.
- 1 green apple.
- 1 big handful of parsley leaves.
- 1 inch of fresh ginger.
Beet, Apple and Blackberry Juice.
Beets are rich in nutrients, calcium, potassium, iron, vitamin C, choline and beta-carotene. The ginger, apples and blackberries in this recipe add antioxidants and help create a deeper, richer, more complex flavor.
- 3 small beets.
- 2 to 3 apples.
- 8 ounces of blackberries.
- ½ an inch of fresh ginger.
These are five of my favorite juices. They are easy to make, detoxifying, healthy, nutritious and delicious. I hope your cleanse treats you well, and have fun juicing(vegetables and fruit)!