Blog Post Series Cooking Nutrition
Did you just get a juicer and are now looking for recipes and advice for what to put in your juice? You may be wondering what are the best fruits and vegetables for juicing. You may even want to include healthy superfoods! But what are they?
You have plenty of options at your fingertips. Read on to learn how to put together a juice that taste great and meets your health goals.
This article is part 2 of 2 in a series on Juicing. See part 1 Juicing Basics: What You Need to Know.
There are many different recipes out there for juicing. However, you may want specific types of juicing recipes for eating healthier and getting more greens or a recipe for weight loss. This section will walk you through those different types of recipes and ingredients for each genre.
If you love the flavor of citrus, then you should incorporate more citrus fruits into your juice. That includes oranges, lemons, grapefruits, and key limes.
This could be the base of your juice, it does not need to be the entire thing.
Here is a sample of what you can include in a citrus juice recipe:
With the added ginger and turmeric, this juice will have a bit of a kick.
If you feel that you need to have a detox in your life, there are a few different ingredients you'll want to focus on. These are:
Why these ingredients?
The beets help to get your liver back on track, the cilantro and parsley work to boost your metabolism, and the cucumbers, apples, and lemons have extra water in them for added hydration.
If you are into fasting, you may be thinking about doing a juice fast cleanse. Some of these cleanses focus solely on drinking juices while others include having some meals as well.
That's up to you, but making sure to get all of the necessary nutrients and antioxidants is crucial when making your juice.
If you don't have a goal for your juices, you can just stick with making fruit juices. Experiment with different ratios, different fruits, and add various supplemental ingredients and spices/herbs.
A green juice is just how it sounds. It focuses on adding more greens into your diet like kale, lettuce, and spinach.
Juice shots are usually not used as a meal replacement, but rather as a way to get extra nutrients. For instance, your juice shot may be to boost your metabolism or to stop inflammation.
Here's a sample recipe for boosting your metabolism in a juice shot:
If you are starting juicing for weight loss purposes, there are specific things you should know.
You need to focus on consuming low-glycemic fruits like grapefruit. You should also focus on getting critical nutrients in these juices.
If you are curious about which fruits and vegetables you should use for juice, here is a list of some of the most popular ones. Information about why these are the best fruits and veggies for juicing is below as well.
Beets are great for regulating your blood pressure and blood flow. If you suffer from high blood pressure, this is a great option to add to your juice.
Berries are naturally loaded with antioxidants. Adding these to your juice has many benefits like improving your blood sugar regulation, increasing your fiber intake to help with your gut health, fighting inflammation, and can help lower your cholesterol.
If you struggle with skin issues, berries can also help with that.
You may not think about putting broccoli into your juice right from the start. However, it is great for your eyes, hormonal health, and your immune system.
Cabbage is another vegetable that happens to be overrated, especially when it comes to putting it in your juice. A few benefits can include:
It may also help fight cancer.
Celery is another great option for your juice as it is a vegetable with an extremely low glycemic index. This helps control your blood sugar levels.
Not only do citrus fruits such as grapefruit, lemon, lime, and orange taste good, but they are also packed with Vitamin C. This can help with improving your immune response.
Did you know that cranberries may help prevent cancer? Adding these to your juice can also improve heart health and reduce inflammation.
If you didn't know there was such thing as dandelion greens, they're actually really good for you! They can provide antioxidants and reduce inflammation as well as help to manage your blood pressure.
Kale is another superfood green that can help with eye health as well as prevent cancer. It can also protect against heart disease.
Melons are a good source of dietary fiber, vitamin K, and potassium. They also have copper which is a very good source of vitamin C and vitamin B6.
Papaya has a lot of antioxidants. They can also help reduce the risk of heart disease.
Parsley's vitamin K is important because it helps blood to clot.
Parsley is also rich in vitamin C and other antioxidants.
Pineapple is a juicy fruit that is full of some pretty impressive health benefits. It contains disease-fighting antioxidants as well as the ability to ease symptoms of arthritis.
Sweet potatoes have been becoming more and more popular over the years. Whether they are roasted, baked, fried, or cooked in another way, they are delicious. They are also great in juices because they can help to promote gut health.
While adding fruits and vegetables to your juice is the main thing to do, adding some extra ingredients can supercharge your juice to be even healthier! There are many ingredients to choose from as well.
Apple cider vinegar has a plethora of health benefits. For instance, it can help with:
You don't want to overdo it though as this can be overpowering in some juices.
Chia seeds are known to help with weight loss, keep you fuller longer, and can even help with your hair and skin. Adding a tablespoon is your daily recommended amount.
Chlorella is really nutritious and helps with your immune system. It can also improve cholesterol and keep your blood pressure in check.
If you have any respiratory diseases, you may benefit from adding chlorella to juice as well.
Ginger is great to add to juice to fight chronic diseases. This can include heart disease, lung disease, and others. It can also help with aging.
You've probably heard of Matcha before, maybe with Matcha tea. However, you can also add it to your juice to boost brain function and promote heart health.
Mint has benefits for brain function, cold symptoms, and even pregnancy and postnatal symptoms you may experience. It also adds a delicious flavor to any juice.
Adding protein can help with muscle development and recovery. It's also great for curbing hunger to help with weight management.
Wheatgrass is a superfood. This means it can eliminate toxins, boost digestion, and increase your metabolism. It's also great for your immune system and your energy.
Turmeric has so many health benefits that often are overlooked. It can improve heart health, aid in inflammation, increase the number of antioxidants in the body, and can potentially help reduce the likelihood of cancer.
If you've been looking for healthy juicing recipes, you have a few options here. But you also have a list of fruits, vegetables, and added ingredients to use to make your own types of juices that you love from scratch.
With knowing the added benefits of every single fruit and vegetable that is best for making juice, you can experiment on your own with what tastes the best while also targeting the nutrieints you need to meet your health goals.
If you are looking for more on healthier living, check out our blog.
Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune disorders, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.
Learn more about Jay Todtenbier.
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