Tag Archives: green juice

My Top 5 Green Juice Recipes.

My toddler and I drink green juice every day. I just don’t feel the same if I don’t drink my green juice, sort of how people who are accustomed to drinking coffee every morning can’t survive without it. My daughter has also become accustomed to starting every day with green juice, and I’m hoping that it will remain a life-long habit. I only give her about 4-5 ounces for now since she’s just a tot.

I wish I could make fresh juice every morning, but since it’s so time consuming I make 2 days worth every other morning and store the next day’s juice in the fridge. I’m hoping that when my daughter is older and more independent I will be able to juice every day, but for now I simply just don’t have the time.

Although fresh pressed juice is the most nutritious, a cold-press juicer allows most of the nutrients and enzymes to be retained for a few days. Also, storing the juice in a glass mason jar filled close to the brim prevents oxygen from degrading the enzymes.

I alternate between 5 different recipes, so that I’m never making the same juice more than once a week (although I do drink the same juice for 2 days at a time). This ensures that we get a variety of nutrients and also because too much of a good thing can lead to trouble. No matter how good Kale is for you, overdosing on it can still cause harm. Certain leafy greens like Swiss chard, spinach and kale have a high oxalic acid content which can cause kidney stones if you have too much. But don’t worry, you would have to eat or drink a large amount of them every day for a long period of time in order for that to happen. Just make sure that you juice a variety of greens and you should be fine. Additionally, the good bacteria in your gut help to break down oxalate acid (one more reason to eat probiotic food).

Each of the following recipes yields approximately 3 glasses of juice – you may get more or less depending on the size and ripeness of the produce that you use.

IMG_4577.JPG
1. Refreshing cucumber juice.
2 large cucumbers (or 3 small)
2 bunches of kale leaves.
1 bunch of mint
2 lemons
1 apple
2-inch piece of ginger (optional)
This juice is the most refreshing due to the cooling effect of the cucumber and mint.

IMG_4446.JPG
2. Carrot-beet juice
7 large carrots
3 small beets
3 small apples
1 lemon
1 bunch parsley
2-3 inch piece of ginger (optional)
This red juice is my toddler’s favorite because of the sweetness.

IMG_4619.JPG
3. Celery-Chard Juice
1 stalk of celery
1-2 bunches of Swiss chard
1 bunch of parsley
2 lemons
2 apples
2-3 inch piece of ginger (optional)
I find this juice to be the most bitter tasting, which is why I include 2 apples to add a little extra sweetness. If you are new to juicing, I do not recommend this recipe as both the celery and chard have a strong taste.  This one is for the regular juicers.  The picture shows a reddish juice because I used red chard.

IMG_4712.JPG4. Carrot-Apple-ginger juice.
10 carrots
3 apples
2-3 inch piece of ginger
You can add some greens to this if you like. This is a great starter juice to those who are new to juicing.

IMG_4391.JPG

5. Broccoli-carrot-apple juice

2 large stalks of broccoli
4 large carrots
1 bunch of leafy greens (any kind)
2 apples
2 lemons
2-3 inch piece of ginger (optional) 

If you have any leftover veggies in your fridge that didn’t get used during the week, throw them into your juicer before they go bad.  You can add spinach to any of these juices as well.  Personally, I do not juice spinach because I already add it to my smoothie almost every day and I don’t want to turn into Popeye The Sailor Man. I try to keep a balance between the veggies that I juice and eat in the same day so that I don’t overdo any one particular vegetable. Variety is key.  



Advertisements

Why we drink green juice

IMG_4281.JPG
I drink green juice every morning and so does my toddler. I do not drink green juice to replace the vegetables I eat, I treat it as a supplement to my daily diet. I would never eat as many vegetables as I juice in a day, much less all in one early morning serving, therefore I’m getting a lot of vitamins and minerals that I would not otherwise get in my diet. I would definitely not be able to get my toddler to eat vegetables for breakfast, but she happily drinks her green (or sometimes red) juice every morning before her usual meal.

IMG_4152.JPG

Some argue that without the pulp, I’m losing all the fibre so it’s not as beneficial as eating vegetables. I get plenty of fibre from the whole fruits and vegetables that I eat later in the day as well as from my afternoon smoothie. Aside from fibre, most of the nutrients are in the juice: and to reiterate, the nutrients that I get from my morning green juice are extra nutrients that I would not otherwise consume.

As far as the concern about a blood sugar spike after drinking juice, that is more of a problem with sugary fruit juices. Vegetable juices do not have a high enough fructose content to have the same effect.

Drinking vegetable juice has been proven to be an effective method of getting a variety of vegetables in your diet4. The plethora of benefits from eating (or drinking) more vegetables include reduced blood pressure4 and delayed onset of Alzheimer’s disease2. For children, a higher vegetable intake lowers their risk of obesity5. Vegetables are high in vitamin A, which is crucial for brain development in growing babies and children 3.

I never used to eat a lot of vegetables (oddly enough for a vegetarian), until I became pregnant. I wanted my child to get all the benefits of a nutritious diet from the get go, so I forced myself to eat them. Over time I became accustomed to eating them regularly and actually began to enjoy the taste. When my daughter started eating solids I upped the ante even more and slowly cut out processed food. I wanted my daughter to eat healthy and stay away from junk food so I decided to lead by example. However, I was still concerned that neither my daughter or myself were getting enough vegetables, so when she was about 18 months old I started juicing a variety of vegetables.

Children’s diets are strongly correlated with their parent’s diets, and mothers who eat healthy are more likely to have children who become healthy eaters 1. Infants and toddlers who are fed healthy food are more likely to become healthy eaters in adulthood as well as have better overall health later in life5.

It doesn’t matter how you get your vegetables, as long as you and your children are getting enough. So whether you prefer to eat them, drink them, or both, just make sure your family is getting a good amount and variety of vegetables.

References

1. Hart, C. N.; Raynor, H. A.; Jelalian, E.; Drotar, D. Hart, C. N.; Raynor, H. A.; Jelalian, E.; Drotar, D. Child: Care, Health & Development. May2010, Vol. 36 Issue 3, p396-403. 8p. 4 Charts. DOI: 10.1111/j.1365-2214.2010.01072

2. Lahiri, Debomoy K. Journal of Alzheimer’s Disease. 2006, Vol. 10 Issue 4, p359-361. 3p.

3. Rosales, Francisco J.; Zeisel, Steven H. Nutritional Neuroscience. Jun2008, Vol. 11 Issue 3, p135-143. 9p. 2 Charts. DOI: 10.1179/147683008X301522

4. Shenoy, Sonia F.; Kazaks, Alexandra G.; Holt, Roberta R.; Hsin Ju Chen; Winters, Barbara L.; Chor San Khoo; Poston, Walker S. C.; Haddock, C. Keith; Reeves, Rebecca S.; Foreyt, John P.; Gershwin, M. Eric; Keen, Carl L. Nutrition Journal. 2010, Vol. 9, p38-48. 11p. DOI: 10.1186/1475-2891-9-38

5. Venter, C.; Harris, G. Nutrition Bulletin. Dec2009, Vol. 34 Issue 4, p391-394. 4p. DOI: 10.1111/j.1467-3010.2009.01784.