Adding green leafy vegetables in your juice recipes will be one of the best decisions you’ll ever make.
And I’m here to show you how and why.
First let’s answer the why.
Green leafy vegetables is one of the most nutrient dense foods out in the whole planet earth and adding them to any type of meal whether it be whole food, smoothies or in this case juice is a huge step to better health.
Adding vegetables like kale, spinach or collard greens will make any juice a liquid elixir. This beats having to buy vitamins because of the live enzymes present.
[quote type=”center”]In one study folks who drank fresh fruit and vegetable juice reduced* their risk to Alzheimer’s disease by 76%.[/quote]
The key here is balancing the amount of fruit and vegetables inside your juice. Too much fruit puts you at a risk of getting fat and developing diabetes in the long run. This is because fruit contains fructose and without the fiber to slow down absorption fructose is absorbed directly by the body.
Unlike glucose that is used by nearly every cell of the body, fructose for all intents and purposes is basically stored fat that causes massive weight gain if you’re not careful. Not only that the domino effect would be diabetes and high cholesterol.
Even though this is natural fructose and supposed to be healthier you have to be careful not to put too much.
How to make green juice?
The next time you watch a juicer infomercial notice how much fruit the person puts inside the juicer, a lot! Like what I’ve said earlier this is a big mistake, a life threatening one if you’re not careful.
To get the most out of juicing you have to put in green leafy vegetables.
That’s why I’ve made this infographic to guide you in formulating your own juice recipes.
If you look closely I’ve grouped each of the ingredients into different categories.
Let’s go through each one.
The first group is the “Juice Base” which basically is what you’ll put in every juice you’ll make. The purpose of a juice base is both a diluter and content multiplier. Cucumber is one of the best because of its high water content. Lemon adds a contrasting sourness that may not be for everybody so this can be optional. The carrot and apple juice base is for those rare occasions where you want to satisfy your sweet tooth, I would not recommend using this combo every day.
The next group is called the “Main Ingredient”, these are the main attraction of green juice recipes. You can add one of each ingredient or combine them.
I have suggestions of the most popular combos used in recipes but don’t combine more than 2 if you’re just starting out because of the strong flavour.
The next group is what sweetens the drink. I call these sweeteners. Now you have to be careful in following the suggested amount because putting in too much can lead to weight gain and diabetes. If you’re adding avocado, make sure to blend it because you won’t extract any juice from it.
The last group is optional add these if you want to add a contrasting flavour or texture to your juice recipe. My favourite is the ginger because it adds a spicy flavour that is not too overwhelming. Chia seeds and flax seeds add some protein and make these juices more filling.
Some recipes to try
Recipe #1: Sweet and Sour
- 2 large celery ribs
- 1 romaine lettuce head
- 1 cucumber
- 1 Fuji apple
- Half a lemon
Of all the types of apples my favourite is the Fuji because these are huge and the stiffest of the bunch. It also gives great flavour. I love my drinks to be a bit sour so I almost always add half to a whole lemon in them depending on my mood.
Recipe #2: Sweet Diuretic
- A bunch of celery (5 to 7 stems)
- 1 medium cucumber
- 1 green pepper
- 1 red delicious apple
- 1 peeled orange
- Half a lemon
The combination of apple and orange make this drink sweet but if you’re concerned about it being too sweet then don’t add the orange.
Recipe #3: Popeye’s secret sauce
- A large handful of spinach
- 1 green apple
- 2 sweet potatoes
Adding sweet potato to any recipe will tend to leave a powdery aftertaste. Try adding one sweet potato and see how it tastes like before adding a second one.
These are just some of the many combinations you can try based on the infographic I’ve shared with you above.
If you’ve managed to create your own recipe please let me know in the comment section below.