Showing posts with label Juices. Show all posts
Showing posts with label Juices. Show all posts
57 Juices & Smoothies of The Rainbow
September 22nd is the first official day of fall! As we move into the cooler months, it’s a great time to enjoy fresh seasonal foods and lighten up our day with the most satisfying and nutritious of beverages: juice and smoothies.
I’ve rounded up a list of 57 delicious juice and smoothie recipes that cover the entire color spectrum of the rainbow. Eating a wide variety of colors is excellent for your health – the phytonutrients that give fruits and vegetables their lovely hues also enhance bodily functions and prevent illness. You're welcome :)
Red for Heart Health
Naturally red foods are rich in lycopene and anthocyanin, phytonutrients that improve blood pressure and enhance the circulatory system.
2. Sunset Juice
Orange for Cancer Prevention
Orange foods are high in beta-carotene, which supports the immune system and aids in the prevention of cancer, heart disease, and infections.
18. Sunrise Juice
Yellow for Beauty
Yellow foods are high in vitamin C, which fights free radicals and maintains healthy skin, reduces inflammation, and prevents allergies.
Green for Detoxification
Green foods get their hue from chlorophyll, a natural blood purifier that increases red blood cell count and helps the liver and kidneys eliminate toxins.
44. Aloe Smoothie
Blue and Purple for Longevity
Blue and purple foods contain the most antioxidants of all other colors and contribute to overall disease prevention and longevity.
55. Blue Green Latte
Have a happy, healthy, and nutritious fall!
Juicing: Is It Healthier?
Juicing probably is not any healthier than eating whole fruits and vegetables. Essentially, juicing extracts the juice from fresh fruits and vegetables, resulting in a liquid containing most of the vitamins, minerals and phytonutrients found in the whole fruit. However, much of the healthy fiber found in whole foods is lost during the juicing process.
Many health professionals say that juicing is a rejuvenating practice that allows your body to absorb the nutrients better and faster while giving your digestive system a rest from the constant work of processing and breaking down your foods. Drinking the right combination of fruit and vegetable juice can help reduce your risk for cancer, boost your immune system, help remove toxins from your body, aid in digestion and help you lose weight.
For many, juicing is an easier way to get the right amount of fruits and vegetables in the diet while avoiding some of the textures and cooking time that turn some people off of vegetables. Furthermore, combining fruit & vegetable juice can cover the flavor of vegetables that you usually wouldn’t favor in your diet. The flavor combinations are unending, giving you a huge array of quality veggies!
So, what are some of the tips & tricks for juicing the right way?
1. Skip the headache and buy a great juicer the first time around! For many, money is a deciding factor when purchasing kitchen appliances, or in this economy really anything! But, when it comes to buying a juicer, you get what you pay for. There are many great juicers on the market these days and sorry to say our good buddy, Jack Lalanne, is no longer at the top of the list. My two favorites are the Breville or the Omega. Anything less will only get you frustrated.
2. Make only as much juice as you can drink at one time. Fresh juice can quickly develop harmful bacteria. Extra juice can be stored for up to 24 hours.
3. Keep it air tight. The longer your fresh juice is exposed to the air, the more nutrients it loses. Keep all of your juice in an air-tight container (preferably glass) and store in the refrigerator for up to 24 hours.
4. Keep some pulp! Not only does the pulp have healthy fiber, but it will help fill you up and keep you full longer.
5. Some juices from fruits and vegetables can contain more sugar than you might think. This can add unwanted calories and lead to weight gain. Opt for the 60/40 rule at the beginning. 60% veggies & 40% fruit. As your taste buds become accustomed, gradually increase the amount of veggies. I find for the best weight loss results, I use an 80/20 rule. 80% veggies & 20% fruit.
Juicing vs. Blending: Which is right for you?
Recipes for green juices and smoothies are popping up all over the place and these beverages are slowly becoming a more mainstream approach to healthy eating and detoxing. One thing is for sure – green juices and smoothies are good for you. But is one better than the other? Here is a short comparison to help you learn the ins-and-outs of green beverages. Hopefully this will help you pick which is right for you!
Green Juice
What you need: Juicer, 1 to 2 pounds of your favorite green vegetables
Advantages: Juicing is great because it extracts all of the water and nutrients from vegetables, leaving behind only the plant fibers. This means your body is better able to absorb the nutrients without having to digest the dense bulk of the plant. Plus, you can fit an incredible quantity of vegetables into a single glass of green juice, leaving you with simple, smooth and delicious drink that packs an incredible nutritional punch!
Disadvantages: Juicers can be very expensive and hard to take care of. They need to be thoroughly cleaned after every use to prevent rusting. Stocking enough fresh, organic vegetables to make daily juices can also be somewhat expensive. Although they are very high in nutrients and vitamins, juices can’t keep you full for long because your body processes the liquid so quickly. Finally, it’s worth noting that though green juices typically are usually low in sugar, several store bought juices can have a very high glycemic load and may cause blood sugar imbalances.
Try this recipe: Green Juice
Green Smoothie
What you need: Blender, ½ to 1 pound of your favorite green vegetables, 1 cup of ice.
Advantages: The biggest advantage to making smoothies is that the only equipment you need is relatively inexpensive – a blender. Smoothies also tend to be a little bit more filling since the plant fibers are present (but still easy to digest, compared to raw whole vegetables.)
Disadvantages: Compared to digesting juice, your body will have to work a bit harder to digest a smoothie and absorb the nutrients. Also, because it’s difficult to pack in the same volume of vegetables into a blender, your smoothie won’t be as nutrient-dense as your green juice. Using a high quality blender, such as a Vitamix, will lead to smoother, more enjoyable smoothies, but the price is comparable to a juicer.
Try this recipe: Green Lift Smoothie
The bottom line is when it comes to green beverages, whether you prefer smoothies or juices, it’s hard to go wrong. Just pick your favorite vegetables, and blend or juice away. Your body will thank you!
Green Juice
What you need: Juicer, 1 to 2 pounds of your favorite green vegetables
Advantages: Juicing is great because it extracts all of the water and nutrients from vegetables, leaving behind only the plant fibers. This means your body is better able to absorb the nutrients without having to digest the dense bulk of the plant. Plus, you can fit an incredible quantity of vegetables into a single glass of green juice, leaving you with simple, smooth and delicious drink that packs an incredible nutritional punch!
Disadvantages: Juicers can be very expensive and hard to take care of. They need to be thoroughly cleaned after every use to prevent rusting. Stocking enough fresh, organic vegetables to make daily juices can also be somewhat expensive. Although they are very high in nutrients and vitamins, juices can’t keep you full for long because your body processes the liquid so quickly. Finally, it’s worth noting that though green juices typically are usually low in sugar, several store bought juices can have a very high glycemic load and may cause blood sugar imbalances.
Try this recipe: Green Juice
Green Smoothie
What you need: Blender, ½ to 1 pound of your favorite green vegetables, 1 cup of ice.
Advantages: The biggest advantage to making smoothies is that the only equipment you need is relatively inexpensive – a blender. Smoothies also tend to be a little bit more filling since the plant fibers are present (but still easy to digest, compared to raw whole vegetables.)
Disadvantages: Compared to digesting juice, your body will have to work a bit harder to digest a smoothie and absorb the nutrients. Also, because it’s difficult to pack in the same volume of vegetables into a blender, your smoothie won’t be as nutrient-dense as your green juice. Using a high quality blender, such as a Vitamix, will lead to smoother, more enjoyable smoothies, but the price is comparable to a juicer.
Try this recipe: Green Lift Smoothie
The bottom line is when it comes to green beverages, whether you prefer smoothies or juices, it’s hard to go wrong. Just pick your favorite vegetables, and blend or juice away. Your body will thank you!
47 Smoothies for Summer
What's better to enjoy over these hot, humid summer months than a refreshing and restoring smoothie or juice? We've rounded up dozens of delicious recipes from my Integrative Nutrition community, my professors, and other wellness experts, mixing in a variety of ingredients and health benefits.
Whether you're recovering from a run on the beach, or you went overboard at the Fourth of July picnic and need a little detox, there's something for everyone on this list!
Whether you're recovering from a run on the beach, or you went overboard at the Fourth of July picnic and need a little detox, there's something for everyone on this list!
Beautify
Filled with healthy fats from natural ingredients like coconut, almonds, and avocado, these rich recipes will leave your stomach satiated and your skin glowing!
Detox
These recipes have a combination of cleansing ingredients that will help get your systems back on track!
Energize
Packed with fresh fruits and vegetables, these hydrating recipes will give you a natural boost of energy for waking up in the morning, or pushing through an afternoon slump!
Fortify
These recipes include a protein source such as nut butter or protein powder, making them ideal for a substantial snack or refueling post-workout to help repair muscle tissue.
Immunity
Packed full of vitamins A & C from fresh fruits, spices, and herbs, these antioxidant-rich recipes will keep your immune system strong, and give it a boost if you're fighting any germs!
*Feel free to omit or substitute any of the ingredients in these recipes to suit your personal preference.
Do you have a great summer smoothie or juice recipe?
Tropical Green Pineapple
1/2 lemon, peeled
1 tomato
2c pineapple chunks
1/2 cucumber
2c spinach
Juice & Enjoy!
Apple Pie Juice
1/2 tsp cinnamon - put in juice before beginning to juice
1/2 tsp nutmeg - put in juice before beginning to juice
4 granny smith apples
1 zucchini
1 carrot
Juice & Enjoy!
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