Virtually every health authority recommends that consumers get six to eight servings of vegetables and fruits per day; however, that’s easier said than done. Unless you’re an avid greens lover or are committed to consuming generous portions of fruits and veggies at every meal, it can be difficult to choke down all the fibrous produce that ensures these standards are met. Luckily, there is an easier way of absorbing these nutrients that is becoming increasingly popular in the U.S. — and it doesn’t even require any chewing. More and more Americans are now giving juicing — the process of putting vegetables and fruits, often with their skins intact, into a juice machine and extracting the juice — a try, and even if they’re not juicing at home, they’re picking up fresh fruit and vegetables juices at places like Starbucks (NASDAQ:SBUX), Whole Foods (NASDAQ:WFM), and even Target (NYSE:TGT).
The problem with these retailers selling juices, however, is that they do it at exorbitant prices, and a popular juice like Evolution Fresh juice can go for anywhere from $2.99 to $6.99. That’s why many consumers have recently jumped on the juice-at-home bandwagon, and have found ways to get their fruits-and-veggies fix, either from their at-home juicer, or from a blender. Juicing can be a tedious process, as it requires washing, cutting, setting up appliances, and then the actual process of juicing; however, it undeniably yields great rewards. Aside from the delicious taste of many juice concoctions, Living Greens Juice highlights that juicing helps consumers absorb all the nutrients from the vegetables, allows them to meet their daily vegetable and fruit requirements, and can easily add a wider variety of fruits and vegetables into any consumer’s diet.
Sounds like a dream, and just as long as you’re willing to commit some time and money to the venture — juicers cost anywhere from $100 to $300 — it can be. Especially if you’re trying to fit some extra fruit and veggies into your diet in the new year, check out these delicious and nutritious recipes for juices that both children and adults can enjoy. Consumers don’t have to own an expensive juicer to juice, as you can also use a blender, but blending does require a little extra grunt work, along with a good strainer to extract the juice’s pulp. So, if you’re officially on Team Juice, try out these five recipes. Some are catered to fruit lovers, while others yield a more leafy flavor, but either way, you should be able to find one kind of juice that you and your family enjoy.
We’ll start out basic and ease you into the juicing game. Below is a recipe for basic green juice shared by WellandGoodNYC.com. This juice is bright green in color, but don’t let the tint dissuade you. Not only is the juice packed with leafy greens such as kale and collard greens, which are laden with antioxidant vitamins A, C, and K, bright green granny smith apples are also thrown into the mix, giving the concoction a fresh, tart taste that offsets the bitterness of the greens. The potent green beverage can detoxify even the most toxic digestive systems, and can give your body the post-holiday break it needs.
1 bunch of green kale
1 bunch of collard greens (or dandelion greens)
1 bunch of celery
1 bunch of parsley (I like to use the curly leaf parsley because it goes through my juicer better)
5 granny smith apples (can replace some or all with pears, if preferred)
5 large cucumbers (or 3 English cucumbers)
2-3 inches of ginger root
Directions: Put all ingredients thorough the juicer, except the lemons. Squeeze juice from the lemons and feed the liquid into the juicer separately. If available, put the juice pulp through the juice press. Serve.
Juicing isn’t just for health-conscious females; many men enjoy the nutrient-packed beverages, too. Men’s Fitness highlights that one of the benefits of juicing is that it can supplement males’ regular diet, improve their general health, and even target specific areas like the immune system. Below is a recipe for a juice targeting said immune system that was drawn up by Angela Ginn, R.D. Ginn says, “You want to make sure your juice has beta-carotene, vitamin C, and vitamin E,” and she thinks this juice fits the bill.
This juice yields a rich dark red color that is reflective of the beets in the drink. Ginn says that at only 161 calories, it packs 5 grams of protein, 50 grams of carbs, 1 gram of fat, and 2g of fiber.
1 golden beetroot
3 large carrots
4 stalks celery
1/2 thumb of ginger
1 medium pear
Directions: Put ingredients through juicer. Use juice press, if available.
3. Woman-Friendly Mojito Mocktail: Cucumber, Basil, and Lime Juice
Back in September, The Guardian’s Rebecca Harrington reported on Gwyneth Paltrow’s famously restrictive diet. She committed to eating like Paltrow for 10 days and then reported on her experience. Luckily for Harrington, she ended up enjoying the diet more than she expected, and even walked out with a few more juice recipes handed down from the celebrity herself. Listed below is Paltrow’s recipes for her cucumber, basil, and lime juice. Harrington says that a blender easily does the trick for this juice, so even if you don’t have a juicer, you can indulge in one of Paltrow’s favorite detoxifying beverages.
5 large leaves of kale, ribs discarded, leaves roughly chopped
1 lemon, zest and pith removed
1 large apple, roughly chopped
A 2.5 cm piece of fresh ginger
1 sprig of fresh mint
Directions: Push all the ingredients through your juicer. Or, if you’re working with a blender, chop all the ingredients and put them into a powerful blender with 120 ml of water. Pass the mixture through a fine-mesh strainer and drink immediately.
Next up is a juice recipe that all kids can enjoy, especially those who are known to sit at the dinner table for hours on end in protest of eating their fruits and vegetables. In truth, it’s hard to convince just about any kid to get in his or her nutrients in the morning (unless they come in the form of Fruity Pebbles), but bright, fruity juices can brainwash many kids into coming over to the dark side of healthy mornings.
RedTri.com provides many kid-friendly recipes that can get you and your kids out the door, and nutrients into their systems, but its formula for the Autumn Sunrise Juice stands out for the bright beverage it yields, and the number of fruits and vegetables it includes.
2 celery stalks
Directions: Pass ingredients through juicer or blender. Strain, if necessary and available.
This last juice recipe is for anyone that is suffering the mid-winter blues, and needs to be warmed up, physically and/or mentally. The recipe caters to the produce currently in season, ensuring that only the freshest and least expensive fruits and veggies are used, and it also integrates warming spices that will heat your soul, stomach, and tongue right up. Here’s RebootWithJoe’s recipe for Orange Sun Blast juice. This formula yields a vibrant red color, and a juice that is either sweet, or spicy. Trust us, you’ll see what we mean.
½ cup pumpkin
2 chili’s (optional)
Directions: Peel the orange and pumpkin (if necessary). Juice, then serve over ice.
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