Blend It Up! Freshly made fruit and vegetable juice and smoothie options

: Written by Jess Simpson; Last Updated: 25 January 2022; Hits: 13480

Craving a cool and refreshing drink on a hot summer day? Thoughts turn to cool, fresh fruit and vegetable juices and the combinations are endless!

Drinking fresh juices can:

detoxify the body,
give a boost of energy,
clear the mind, and
help boost immunity and the ability to fight off coughs and colds.

Some believe that by drinking freshly made juices, your body can absorb the nutrients better than eating whole fruits and vegetables (and let’s be honest, it’s easier to drink blitzed up kale than eat it) and it gives your digestive system a rest from working on fibre.

There is research to show that juicing can boost your immune system, help remove toxins from the body, aid digestion and help you lose weight.

Health Benefits

The health benefits of certain fruits and vegetables are well-known. Consider these:

Kale – insanely low in calories, powerful anti-oxidant with anti-inflammatory properties, and helpful for arthritis and autoimmune diseases

Spinach – the beauty of spinach lies in how easy it is to disguise the taste. It’s mild tasting yet packed with vitamins, has anti-cancerous properties, and is one of the healthiest foods on the planet

Cucumber – since it’s 95% water, it’s an incredible detoxifier and helps with liver and kidney function

Lemon – one of the most important items to stock in your kitchen as it’s a highly effective cleansing agent and cuts through the bitterness of greens

Carrots – known for being a good source of beta-carotene, fibre, vitamin K, and potassium. Carrots have been linked to lower cholesterol levels and improved eye health

Celery – low in calories since it is mostly water. It is a low-glycemic food and a good source of dietary fibre, Vitamin A, Vitamin C, and Vitamin K

Beetroot – contain nutrients that may help lower your blood pressure, fight inflammation, and support detoxification

Apples – “an apple a day keeps the doctor away” is a famous saying for good reason. Helps to fight inflammation and heart health

Oranges – immune system booster since it is high in Vitamin C and low in calories

Turmeric – anti-inflammatory and anti-oxidant properties

Ginger – aids in digestion and supports the immune system

Flavours and Combinations

You can experiment with flavours and work out what combinations you like best. If you prefer less juice try adding coconut or normal water or turn it into a smoothie by adding dairy or plant-based milk.

Instructions

Wash, peel, juice and chop fruit and vegetables
Add pieces to a juicer or blender one at a time.
Serve cold over ice.
Store in tightly sealed jars or glasses in the refrigerator for 7-10 days although fresh is better.
Shake or stir well before drinking.

Here are some suggestions to get you started:

Drink your greens: spinach, cucumber, celery, lemon, ginger and apple. (Optional parsley)

2 cups baby spinach leaves (or 4-6 leaves of kale)
6 celery sticks
2 large cucumber
1/2 lemon juice
2 medium apples
1/2 inch ginger
1/4 cup parsley leaves

The detoxifier: beets, carrots, lemon, ginger, apple.

2-3 medium-large beetroots
6 carrots
2 medium apples
1/2 lemon
1/2 inch piece of ginger

The vision: carrots, oranges, ginger (Optional turmeric)

8 large carrots
2-3 navel oranges
1/2 inch piece of ginger
1-inch turmeric (optional)

Sweet carrots: apples, carrots and parsley

10 large carrots
2 medium apples
1/4 cup parsley (optional)

Anti-aging citrus juice: mandarin, orange, grapefruit, lemon or lime (optional maple syrup or honey for sweetness)

10 mandarins
5 oranges
1 grapefruit
1/2 lemon, juiced
1/2 lime, juiced

Glowing and going: carrot, apple, orange (Optional: ginger and/or lemon)

2 large carrots
2-3 Granny Smith apples
2 oranges
Optional: You can also add a piece of ginger and/or lemon juice (great if you're feeling under the weather)

The fortifier: beetroot, carrot, ginger and apple

1 medium beetroot
1 medium apple
1-inch piece of fresh ginger
3 whole carrots
Unfiltered apple juice(optional)

The kale mary: celery, kale, tomatoes (or tomato juice), lemon, Tabasco sauce

2 celery stalks, chopped plus some to serve
Large handful of kale leaves
500ml tomato juice
A squeeze of lemon juice (optional)
Tabasco, to taste

Cold remedy smoothie: kiwi fruit, orange, strawberry, banana, milk

2 small ripe kiwis
1/2 cup frozen strawberry halves
1/2 medium orange
1/2 banana
1/2 cup skim milk
2 tablespoons rolled oats - or quick-cooking oats
Small handful ice - optional (add if you prefer a thicker, frostier smoothie)
1-2 teaspoons honey - optional

Brunch in a glass: strawberries, mangoes, carrots, milk

2 cups strawberries
1 ½ cups frozen mango
1 carrot roughly chopped
½ orange peeled
1½ cups almond milk

For more information on the recipes featured here, go to the following sites:

With summer coming up it's the perfect time to get into juicing and who knows you may just stumble upon a new favourite mocktail recipe in the process! Enjoy!