With the summer so terrifically imminent (yay!), I've had lots of lovely folks ask about juicing: specifically, which combinations of fruit and veggies are best for skin, for energy, for hydrating, and probably most of all, for nourishing on-the-run liquid meals.
I've put together this collection of my favorites, so please feel free to explore and try them all!
We use a Hurom at home, which is slow-juicer. It 'masticates' the produce instead of spinning it rapidly (like a centrifugal juicer) to extract the juice. I love how it works: the pulp ends up very dry, so you know you're getting the most juice possible. I'm kind of anti-waste that way. Would you agree?
[Incidentally, the leftover pulp is great for dishes like these No Salmon Salmon Cakes, a recipe I adapted a couple of weeks back. Maria Marlowe, a seriously awesome health coach in NYC, was kind enough to share on her website. Check 'em out!]
Any juicer will do; you can also toss everything into a food processor or blender with some extra water if you don't have a juicer. This method will retain more of the fiber, making for a more dense liquid meal. (Just notice for yourself if this causes any digestive upset or bloating: sometimes all of that fiber can be a lot on the system.)
Juicing is a great way to give the body a bit of a break, especially after a few too many celebratory events in a week. It's also a great transition between old habits and new ones. The nutrients are hyper-usable in this form, and digesting a liquid is less work for the GI tract. If you're keen on a detox, particularly as the kickstart to a new lifestyle, please check out the soon-to-be-released Vive Detox
, a collaboration between myself and Paige Bourassa, an incredible acupuncturist and herbalist in NYC. (She's also Canadian... I think it's why we get along so well.) Vive is a series of whole food full body wellness cleanses, and while they're not juice-specific, each of the three plans - for immunity, detoxifying and weight loss - features two liquid-only days. You already have a head start with these juices here!
While not all of these combinations are sugar-free (the fructose in fruit counts as sugar; in fact, it's the most addictive kind), they are packed with vitamins and minerals from the fruits they contain. I'd encourage you to experiment with your own tolerance to sugar and adjust accordingly. The recipes below reflect 'medium sweetness'; personally, I usually omit things like pear and I avoid tropical fruits entirely because I don't love how they make me feel. If having some pear won't send you down a sugar spiral of doom, feel free to work it in. If you'd like to swap out a fruit for something else, try using carrots or citrus.
As it warms up outside, it's a great idea to increase how much fluid you consume each day. Aim for at least 8-10 glasses of water (or refill your reusable water bottle four times), and consider working in a juice. These are a great way to ensure you stay hydrated. Dehydrated cells = underfunctioning cells, and underfunctioning cells = tired cells. Tired cells = tired body. Oof. We need that extra energy to run around after butterflies and frolic in the park, right? :) Hit the farmers market, grab some veggies, and get juicing!
Which one looks best to you?
3 leaves kale, destemmed
3 stalks celery
1 green apple
1 medium cucumber
1" piece of ginger
1/2 lemon, peeled
1 medium carrot (optional)
4 stalks celery
4-5 dinosaur or lacinato kale leaves
1 green apple
one big handful of flat leaf parsley leaves (if parsley is too spicy for you, use basil)
1" piece of fresh ginger
3 small beets (preferably red)
2-3 Granny Smith or Gala apples
1 cup blackberries
1/2" piece of fresh ginger
lemon to taste (I use about 1/2)
2 golden beets
a pinch of tumeric
a pinch of basil, if desired (surprisingly good)
Power Up [smoothie; blend instead of juicing]
1 pear, washed and halved, seeds removed
1 avocado, scooped out
2 cups spinach
1 tbsp coconut butter or almond butter
11⁄2 cups coconut water or unsweetened nut milk of choice (or mix the two)
1 tbsp greens powder (I like Amazing Grass Supergreens powder)
Pinch of sea salt
Rebuild [smoothie; blend instead of juicing]
1/2 cup sweet potato puree
1/2 cup unsweetened almond milk
1 tbsp chia seeds
1 tsp almond butter
1/2 tsp korintje cinnamon
a dash of nutmeg
1/2 cup water
Pinch of sea salt
Love what you're reading? I'm so glad. I'd love to send you the Eat Deliciously, Live Vibrantly eCookbook: 9 simple plant-based recipes for a week of balanced, nourishing eating (and hey, they all take less than 30 minutes to make. Total.) Jump on the list here, and I'll also keep you up to date with recipes on the blog: new ones released every Saturday!