Contrary to popular belief, eating your daily recommendedfruitsandveggiesdoesn’t get any easier once you’re an adult. But before you start trying to stomach threesaladsa day, there’s a quicker way to down all that good-for-you produce:juicing. According to theMayo Clinic, juicing can reduce your cancer risk, boost your immune system, cleanse your body of toxins and even help you lose weight. Read on for tips fromDr. Felicia Stoler, DCN, a registered dietitian, nutritionist and exercise physiologist, on making better, healthier juice at home, plus 12 healthy juice recipes to get you started.
12 Healthy Juice Recipes, Plus a Nutritionist’s Tips for Making It at Home
4 Tips for Making Healthy Juice at Home
- Use in-season produce.You can make juice out of just aboutanyfruit or veggie. So, your home juicing menu will lean heavily on what’s fresh, what you’re trying to use before it goes bad (we see you, wiltedspinachburied in the crisper drawer) and what you like.
- Juice the rainbow.Whatever you use, it’s important to juice a range of vibrant produce whenever possible. “The more colorful the fruits and veggies, the more phytonutrients end up in the juice,” says Stoler.
- Use the peels and seeds whenever possible.Juice provides vitamins and minerals no matter what, but blitzing the skins and seeds too ensures a fiber boost, meaning the juice will keep you feeling full longer.
- Consider eating your produce in addition to drinking it.Homemade juice is easy to make (with the right equipment) and nutritious, but Stoler reminds us that juice is mostly just straight carbohydrates, plus some amino acids if it contains veggies. While there’s nothing wrong with a glass of carbs, it’s better to chew your produce than to drink it to ensure that you’re getting all the fiber it contains. “It takes longer to eat and digest [whole food] than drinking pure liquid that will leave the stomach rapidly and enter the blood stream quicker,” explains Stoler. “Think about a cup of apple juice, which has about 100 calories. One medium apple has almost the same calories, but it takes significantly longer to eat, and you’ll feel fuller after.” Nevertheless, juice is OK every so often, especially if you have trouble working fresh produce into your diet.
12 Healthy Juice Recipes to Get You Started
2. Celery Juice
Main ingredients:organic celery
Chalk thecelery juicetrend up to the veggie’s gut-healing powers. It’s also said to reduce inflammation and keep you hydrated.
4. Simple Green Juice
Main ingredients:kale, apple, celery, cucumber
A large Granny Smithapplecurbs the bitterness of fresh greens and herbs. Add a light drizzle of honey if you need to.
5. Watermelon Juice
Main ingredients:watermelon, lime
Don’t sweat getting a fancy juicer for this one:Watermelonis soft enough that you can juice it in your blender instead. (It also makes a great base for amargarita…just sayin’.)
6. Vitamin Boost Detox Juice
Main ingredients:carrot, orange, apple, kale, spinach
You’d be shocked how many greens are in a glass of this sipper. Fresh citrus and a tart-sweet apple makes it more palatable.
7. Kiwi Agua Fresca
Main ingredients:猕猴桃,佤邦ter
An agua fresca calls for cutting fresh juice with cold water to make it milder in flavor and easy to drink. Add a drizzle of agave if you must, but we’re betting it’ll taste great without it.
8. Super-powered Orange Juice
Main ingredients:carrot, orange, lemon, nectarine, mint
Like早午餐for your immune system. This mix of root veggies, citrus andstone fruitwill become a mainstay at yourbreakfasttable in no time.
9.提高免疫力的启动果汁
Main ingredients:tomato juice, spinach, parsley
LikeBloody Marys? Then this is the bev for you. Think fresh tomato juice meetsspinach, herbs and lots of supercharged spices.
10. Apple Carrot Beet Ginger Juice
Main ingredients:beet, apple, ginger, whole carrots
Bring on the vitamins, folate and polyphenols. Add a splash of unfilteredapple juiceif you’d like it a bit sweeter.
11. Carrot Pineapple Orange Juice
Main ingredients:carrot, pineapple, orange
Psst: This three-ingredient juice would be twice as nutritious if you added a handful of greens to it, like kale or spinach.
12. Sparkling Pomegranate Juice
Main ingredients:pomegranate, lemon, seltzer
If you’re looking to ease back on your soda consumption, try spiking plain soda water with mouth-puckeringpomegranatejuice.