It’s perfectly fitting that National Green Juice Day lands in January, the 26th to be exact. Feeling clean, healthy, fit, and happy top many of our desires. Green juices can fit into that plan. Before you give up or lose hope or feel that you’re seeking more balance, don’t worry, National Dark Chocolate Day is around the corner. More to come next month.
What is juicing?
Juicing generally refers to fresh vegetable and fruit juices produced with the use of a juice extractor. Using primarily or only vegetables for juicing is preferred. Fruit juice is much higher in calories & sugar, which can lead to deleterious effects. Eat whole fruits instead.
Why juice?
As is well-known, vegetables and fruits provide various nutrients and plant compounds, including vitamins, minerals, fiber, and health-promoting phytochemicals (i.e., carotenoids, lycopene, indoles, flavonols). There is extensive and consistent evidence that high fruit and vegetable intakes are associated with decreased risks of many cancers as well as other chronic health diseases and conditions.
To optimize diet and health, it is encouraged to consume more than five, possibly 8-10 servings of fruits and vegetables daily. Juicing may help you reach that goal, or better yet, help you to exceed it. Green juices are rich in various nutrients, particularly vitamins, A, C, B6, folic acid, and K, calcium, iron, and potassium. Juices do not provide fiber, thus substituting juices for most or all of your vegetables and fruits is not wise. Fiber is protective against many chronic illnesses and also provides satiety and helpful with gastrointestinal motility and weight management. Without fiber, juices are metabolized more quickly and increase insulin response. The combination of whole vegetables and fruits in addition to 8-16 fl. oz. vegetable juice daily would be ideal.
Fresh vegetable juices, however, are very concentrated in nutrients and phytochemicals. Thus, juices can be quite beneficial, but maintaining a balance of whole fruits & vegetables and juices are important. As an example, you need approximately 7-8 carrots to make an 8 fl. oz. glass of carrot juice or 10 medium stalks of celery to make an 8 fl. oz. glass of celery juice. Furthermore, phytochemicals and other functional ingredients in foods probably work best when eaten together as provided by nature. Thus, phytochemical supplements cannot provide the same benefit.
Some common greens to juice include celery, kale, Swiss chard, spinach, wheatgrass, cucumber, romaine, parsley, and mint. Opt for organically grown produce when possible. Wash vegetables and fruits thoroughly prior to juicing; remove moldy and bruised spots. Clean your juicer well as molds can build up quickly.
For more flavor…
Green juices can be quite bitter. To improve palatability, consider adding lemon, lime, ginger, cilantro, mint, parsley, basil, turmeric, fennel, and/or jalapeno.
Don’t have a juicer? You can even make juice in a blender.Add all your ingredients into a blender and add about 1/2 cup of waterBlend the juice on high until it's mostly smoothPlace a nut milk bag over a bowl and pour the juice into the nut milk bagUse your hands to squeeze the juice out of the bag, leaving the pulp behind
What about the juice pulp?
While many generally toss the pulp, you can eat the juice pulp for added fiber. How much pulp remains after juicing depends on the juicer. Some of the juice pulp can be added back to the juice or incorporated into other recipes. Juice pulp can be used in soups, dips, sauces, smoothies, muffins, even dog treats. Below is one recipe that uses juice pulp.
Split Pea Soup
* Recipe adapted from the Veggie Life Magazine.
1 cup dried split peas, rinsed and drained
1 yellow onion, chopped
1 ½ cups carrot pulp
1 cup celery pulp
1 bay leaf
1 teaspoon dill
6 cups water or broth
Salt and pepper to taste
In a large pot, combine all ingredients and bring to a boil over high heat. Reduce heat to medium-low and simmer for 1 hour, or until split peas are soft. Remove pot from heat. In a blender or food processor, puree soup in batches. Season to taste with salt and pepper.
Lean Green Machine Juice
*Recipe from www.juicebuff.com
1 medium cucumber
8 kale leaves
1 cup spinach
1 medium carrot
2-inch piece of ginger
Revitalizing Green Juice
*Recipe from www.juicebuff.com
2 medium carrots
1 medium zucchini
3 medium stalks celery
1 lemon
Cilantro-Celery Juice
*Recipe from www.delish.com
1 piece fresh ginger (about 1/2 ounce)
1 bunch cilantro (about 4 ounces)
1 Granny Smith apple
8 medium stalks celery
2 teaspoons lemon juice