Updated: Feb 9, 2021
There has been an increase in products labeled “healthy/ all natural/ organic/ plant based” in recent years, which means people are looking for healthier alternatives. Even though we can find really good options, the best we can do is still carry on reading the labels (to make sure no nasties were added) and cook the majority of our meals at home, using real ingredients 🙌🏼
I call a TRUE green juice the one freshly made, with highly nutritious ingredients, AND including the three food groups (proteins, fats and carbohydrates). This is an excellent option to support detoxification, a clean eating programme, and weight loss.
Great to drink first thing in the morning or when breaking your fast, a proper green juice should replenish nutrients and boost your energy levels!
How to make it:
🍋 Add at least one portion of a green vegetable. E.g.: 80g of spinach, kale, or watercress; 1.5 full-length celery sticks celery, a 5cm piece of cucumber, 2 broccoli spears, etc.
🍋 Add 80g of fruit rich in fiber and with low Glycemic Load: apple, apricot, avocado, blackberries, blueberries, cherries, grapefruit, grapes, kiwi, melon, orange, peach, pear, plum, raspberries, strawberries, or watermelon.
🍋 Add two tablespoons of seeds, mainly for protein and good fats (including Omega 3 and 6): chia, hemp, or flaxseeds. Protein powders, nut butters, nuts, pumpkin seeds and sunflower seeds can be added to your juice if you need to increase your protein intake (e.g.: post-workout, following a vegan/vegetarian lifestyle, recovering from an injury or illness, etc.).
🍋 Spice it up with: cinnamon, coriander, ginger, lemon, maca powder, mint, parsley, rocket, turmeric, spirulina, etc.
🍋 Add 250ml of chilled filtered water.
🍋 This is not supposed to be a “smoothie dessert”, but to provide vitamins and minerals to support your organs, balance your blood sugar, and improve your vitality, so for optimal results I don’t recommend adding sweeteners (sugar, dates, honey, concentrated fruit juices, agave, etc.).
🍋 On using a juicer or straining the juice you will be removing the fruit and vegetables pulp and, consequently, their fiber. I prefer to stick to Mother Nature and benefit from whole real foods.
Start slowly and enjoy the process. I used to consume more sugary fruits than nowadays, so when I started my morning juices I used to add half of a banana to make it tastier. It takes time to change your habits, so if you are still struggling with your morning juices my suggestion is to vary your ingredients and add the more adventurous flavours as you progress. An easy mix to start with is: spinach + celery + strawberries + flaxseeds.
Also, there’s no need to buy all types of new products at once, use what you have at home first. I remember many years ago I got so excited with spirulina after reading about it that I bought a 1kg pack. It took me months to adapt to its taste and the product expired before I could finish with it. Invest in small quantities first to try new superfoods/seeds/protein powders until you find your favourites.
And remember to keep your nutritional plan updated, to support a vibrant body and mind!
🍋 Love, Juli 🌷