When I first started doing my one-day monthly juice cleanse I felt like I had to make several different kinds of juice in order to be satisfied. I searched the internet for recipes, trying to find different juices that I could I make for my next cleanse. Then I would go to the store and buy all kinds of produce. This resulted in hours and hours of prep time not to mention it was SUPER expensive. I mean, think about it, you want as much as possible of your produce to be organic and of course you have to wash it really good since you are consuming it raw. You certainly don’t want to consume any bacteria! Then you have to cut it all up – some juicers can take huge pieces of fruit and vegetables, but with most (including mine) you will need to chop up the produce into small pieces. This is better anyway, since you yield much more juice this way.
Needless to say this got old FAST! I mean, the expense, the time, the clean-up…it was just too much. And then I realized I couldn’t EVER consume as much juice as I made anyway. So one month I tried something new. I made my two favorite juices in double batches and that was it. PERFECT! No more hassle. Much easier. Whew!
Although I will change up my juice recipes a little bit here and there the recipes below are my basic recipes. I didn’t include any nutritional value because it’s difficult to determine when you are taking out the (most of the) fiber and what not. That doesn’t really matter anyway so long as you use mostly vegetables and just a small amount (usually one small piece per serving) of low sugar fruit such as a pear or green apple. When you see the recipes below keep in mind that each juice recipe can be 2 or 3 servings which is why I include two green apples.
Our bodies are designed to detoxify themselves and do a very good job at doing so. But unless you stop putting toxins (high fructose corn syrup, hydrogenated or partially hydrogenated oils, fake sweeteners, food colorings and other food additives, etc.) in by eating packaged, processed and restaurant foods you will never give your body the chance to eliminate those toxins.
SHOULD YOU BUY ORGANIC PRODUCE? OR IS CONVENTIONAL FINE?
When purchasing produce for juicing I recommend you always try to get organic if possible. I know I’ve said before that I don’t always buy organic produce to eat – particularly those fruits and vegetables that are on the “clean 15” list, but when you are juicing everything is concentrated and absorbed faster. This is true for any pesticides or other poisons and bacteria that may be on the produce as well as the micronutrients you are aiming to consume. Those on the “dirty dozen” list such as apples and cucumbers should always be organic. If you must buy non-organic wash them as best as possible.
Note: I always wash all of my juicing produce in a big bowl of water mixed with a little bit of apple cider vinegar. I’m not so sure it will help get rid of pesticides, but apple cider vinegar is a great anti fungal and antimicrobial and it is also extremely alkalinizing. WIN WIN!
The Dirty Dozen
- Sweet Bell Peppers
- Nectarines (imported)
- Cherry Tomatoes
- Snap Peas (imported)
The Clean Fifteen
- Sweet Corn
- Sweet Peas (frozen)
- Sweet Potatoes
My Favorite Red Juice
I prep everything except the apples the night before and store everything in a gallon size storage bag in the fridge overnight. The next morning I wash and chop the apples just before juicing everything together.
Note: You don’t have to take out the seeds from the apples before juicing, but if you plan to use your juice pulp in a recipe then I suggest you remove all seeds. Also, I like to always remove hard stems as they could cause harm to your machine.
- 6 large carrots or about 10 mid-sized (organic tend to be somewhat smaller) – no need to peel, just wash
- 2 organic green apples – no need to remove the seeds, but if you plan to use the pulp take the seeds out
- 2 or 3 beets (red or gold or a combination is nice) depending on the size
- The greens from the beets (I throw away the large stems, but wash, dry and chop up the big leaves)
- 4 large or 6 small stalks of celery
- 2 large cucumbers – preferably organic so you don’t have to peel them. The peelings have TONS of wonderful chlorophyll
Glorious Green Juice
Again, I prep everything except the apple and lemon the night before and place in gallon storage bags. This one takes two gallon bags because of all the cucumbers.
- 2 organic green apples
- 9 large or 11 small stalks of celery
- 5 or 6 cucumbers – preferably organic and unpeeled
- 2 large or 3 small broccoli stems – purchase heads of broccoli that have long stems, then cut off the stems and peel the fibrous outer parts and chop up the rest
- 2 lemons – preferably organic so you can include the peel. If not organic peel them
- 1 cup packed baby kale
Berry Delicious Green Smoothie Bowl
For dinner I usually have a smoothie. It isn’t always the same. It just ends up being a “throw together” of anything I have in the fridge or freezer and usually consists of unsweetened almond milk, a frozen banana, frozen berries and fresh greens such as baby spinach or kale or a mixture of both. I like to make it thick, pour it in a bowl, top it with some hemp hearts and eat it with a spoon. Yum!
This is what I made this time:
- 1 cup mixed berries
- 5 ounces fresh baby kale
- 1 frozen banana (about 100 grams)
- One lime, peeled
- 1 teaspoon hemp hearts (topping)
- 1 tablespoon unsweetened coconut flakes (topping)
Don’t feel like you have to stick to these exact juice recipes just because this is what I like. If you start to juice you’ll find what you like and stick to it. Just be sure your concoctions are heavier on the veggies and only include one small fruit per serving – note I include two small green apples in each of my juices, but I also drink these in two separate juices throughout the day. I tend to drink 4 to 5 juices in all from the above recipes and have my one smoothie for dinner.
Also…if you have any type of glycemic control issues I recommend you stick to smoothies. Maybe you all you need is to incorporate more vegetables into your diet? Then have a smoothie for breakfast or a snack every day or every other day. So before you spend a ton of cash on an expensive juicer make sure you’ve decided that it’s really what you want. Otherwise spend the money on a high power blender. You can do a lot more with it and they are more easy to clean!!!
Consider this: If you have a high power blender you can use it for smoothies, healthy ice cream, hot and cold creamy soups, nut butters, baby foods, dressings, hummus…the list goes on.
But don’t get me wrong – I LOVE my Hurom Premium Slow Juicer & Smoothie Maker!
My favorite Juicing and/or Smoothie Ingredients
Obviously some of these ingredients won’t work for juicing. I included them for ideas that you can use when preparing delicious, healthy smoothies.
NOTE: If you are taking any kind of medications or supplements please comment below or private email me before adding any of the following in any type of daily routine. Many foods can have adverse effects when combined with medications or the effects of the medications will be either greatly increased or decreased putting your health at risk. Don’t EVER start a new regime without first talking to your prescribing physician.
Chlorophyll: A green pigment found in plants, algae and cyanobacteria and is responsible for the green color of several vegetables such as broccoli, Brussels sprouts, kale and more. Most vegetables contain chlorophyll. Of course some contain higher amounts of this magnificent molecule than others.
It has many health benefits. To simplify I’ll just name a few:
- Helps to fight bad breath and body odor. Seriously!
- Helps to rebuild & replenish red blood cells
- They are anticarcinogenic – they fight several carcinogens found in foods as well as from air-borne particles (pollutants)
- Chelation – chlorophyll can bind to and remove toxic heavy metals such as mercury from the body
- Anti-Candida – yep, chlorophyll can help ward off yeast infections!
- Helps fight germs in our body tissues, warding off disease
- Builds the immune system – rich in vitamin K, C, folic acid, iron, calcium, and protein
- Mega alkaline forming and rich in magnesium, a mineral that is crucial for several functions of the body and critical for every day life!
Celery: Celery is super alkalizing and works as a great digestive aid. It also helps to lower LDL (bad) cholesterol and blood pressure. Celery is a good source of fiber and vitamins K, A, C, folate and other B vitamins, and minerals including calcium, magnesium, phosphorus, potassium, sodium and manganese. In ancient medicine celery has been used for its antioxidant and inflammatory properties.
Cucumber: Cucumber is good for regulating blood pressure, muscle flexibility, and clear, healthy skin. Cucumbers are high in vitamins K, A, C, and pantothenic acid, and minerals magnesium, phosphorus, manganese and potassium.
Kale: Not only is kale a great source of chlorophyll, fiber and protein, it’s also a good source of B vitamins (thiamin, riboflavin, folate, B6) and vitamins A, C and K, and minerals iron, calcium, potassium, copper and manganese.
Spinach: Spinach is a great source of fiber and vitamins A, C, E, K, and B vitamins thiamin, riboflavin, B6, folate and niacin as well as minerals zinc, iron, calcium, magnesium, phosphorus, potassium, copper and manganese.
Parsley: Parsley is most well known for its detoxifying chelation properties – it can bind to heavy metals and rid them of the body. This is a very important and useful property since heavy metals such as mercury that can be left in the body because of old dental fillings or toxic fish consumption can cause major stress to body tissues. Parsley also has anti-inflammatory properties and is a good source of vitamins E, A, C, K, and B vitamins (thiamin, folate, riboflavin, niacin, B6, pantothenic acid), and minerals phosphorus, zinc, calcium, iron, magnesium, potassium, copper, and manganese.
Ginger: Ginger is an excellent digestive aid. It has been used in ancient Chinese medicine for it’s antibacterial, anti-inflammatory, antioxidant, antiviral properties as well as to treat headaches, nausea, immune system disorders, high blood pressure and more. It is a good source of vitamin C and minerals magnesium, potassium, copper and manganese.
Carrots: Rich in beta-carotene, a phytonutrient known for it’s anti-carcinogenic properties as well as it’s role in eye health, this delicious vegetable has been used traditionally to treat infantile diarrhea, digestive problems, intestinal parasites, and tonsillitis. Beta-carotene is a pre-cursor to vitamin A, so it has also been used to treat vitamin A deficiency. Carrots are also a good source of fiber, vitamins A, C, K, thiamin, niacin, vitamin B6, folate, and minerals potassium and manganese.
Beets: Beets are wonderful for liver and kidney detoxification. They are great for the elimination, digestive and lymphatic systems. Beets are a good source of fiber, vitamins C, A and folate, and minerals iron, magnesium, potassium and manganese.
Green Apple: “An apple a day…” –this quote exists for good reason. Traditionally apples were used to treat gout symptoms, acne, and relieve anxiety. Apples have also been used to treat diarrhea, particularly in babies. The pectin in apples works to help keep you regular. Apples are very alkaline and a good source of fiber, vitamin C, calcium and potassium.
Lime: Limes are rich in vitamin C and became famous in the 1700s for preventing rickets in British sailors. In ancient medicine limes have been used to treat acne, asthma, diarrhea, fever, flu, nausea, and have been used for their antimicrobial, antioxidant, antiseptic properties. Limes are also a good source of fiber, calcium, iron and copper.
Lemon: Lemon has been used traditionally for treating nausea, heartburn, and parasites, to reduce fever, purify blood, aid in digestion, and ease respiratory symptoms. They are a good source of fiber, vitamins C, B6, thiamin, riboflavin, pantothenic acid, and minerals calcium, potassium, copper and iron.
Chlorella: These Green Algae is rich in chlorophyll, vitamin A and vitamins C, E and some B (thiamin, riboflavin, pyridoxine, B12) and minerals magnesium, potassium, calcium and iron. This superfood is also rich in amino acids, including ALL of the essential amino acids. Another wonderful advantage of chlorella is its ability to promote healthy gut bacteria throughout the digestive tract, benefiting digestion and overall health while combating things like Candida infections. Chlorella also has anti-carcinogenic and anti-inflammatory properties. Some studies have even correlated chlorella consumption to have beneficial effects on obesity, heart disease (cholesterol levels, blood pressure and triglyceride levels), diabetes (insulin sensitivity) and fibromyalgia.
Hemp Seeds: Anti-inflammatory, aids in digestion, tastes good, good source of fiber, omega-3 fatty acids and protein. Hemp seeds are also a good source of iron, potassium, zinc, magnesium and chlorophyll.
Spirulina: This blue-green algae superfood is found in the alkaline waters of the world and contains all of the essential amino acids and is rich in phytonutrients. Spirulina is a good source of B-complex vitamins (including B12), chlorophyll, beta-carotene, vitamin E, iron and other minerals. Spirulina has been used in ancient medicine for weight loss, to reduce bad cholesterol, and for its anti-inflammatory, antioxidant, antiviral and antineoplastic qualities.
Note: Avoid brands of spirulina coming from China – when grown in contaminated water spirulina can contain large amounts of heavy metals (toxins). NOT GOOD!
Maca Powder: Maca has been used traditionally for stress relief, to increase fertility, as an energy booster, to balance hormones and to enhance sexual performance. Maca is a great source of fatty acids, fiber, plant sterols, protein, and vitamins C, D and E and B vitamins thiamin and riboflavin and minerals potassium, copper, magnesium, selenium, iron, phosphorous and calcium.
Raw Cacao Powder: This delicious gem is an excellent source of antioxidants, magnesium and iron. Cacao powder is also a good source of fiber and tastes delicious!
Acai: There is very limited evidence available for acai, but it has been used traditionally to treat diarrhea, parasitic infections, ulcers, as an alternative oral contrast agent in MRI and also for its anti-inflammatory, antioxidant and anti-cancer properties. Acai berries contain the healthy omega fats that help to reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. They are rich in phytonutrients and fiber and are a good source of vitamin K and B-complex vitamins as well as minerals potassium, manganese, copper, iron and magnesium.
Dandelion Greens: You might have read in some of my other posts that I LOVE dandelion tea. In fact I just drank some! And in reading about the ancient traditional uses of dandelion I learned that it was a commonly used medicine among the Native Americans. One of the tribes listed was the Ojibwe, the tribe from which my ancestors are from. So I had a little giggle. Maybe that’s one of the reasons I find it so comforting when my tummy is upset? Hmm…anyway, the Native Americans used dandelion to treat kidney disease, upset stomach and heartburn. In traditional Chinese medicine it was used to enhance the immune system and to treat upper respiratory infections such as pneumonia. Other traditional uses include treatment for liver disease, to regulate blood sugar levels, as a diuretic and for its anti-inflammatory and antioxidant properties.
Wheatgrass: In traditional medicine wheatgrass has been used to treat cystitis, gout, rheumatic pain, chronic skin disorders and constipation. It is a complete protein and contains over 30 enzymes. Wheatgrass is about 70% chlorophyll, so it is highly alkaline to the body.
Ground Flaxseed: Flaxseeds are known for their great omega-3 fatty acid content. They are also a great source of vitamin E and B-complex vitamins including riboflavin, niacin, thiamin, pantothenic acid, pyridoxine, and folate. They are also rich in minerals potassium, manganese, calcium, magnesium, zinc, selenium and iron. Because flaxseeds are so rich in lignins they have been presumed to have anti-carcinogenic effects. Some traditional uses for flax include ADHD, breast and prostate cancer, diabetes, heart disease, high blood pressure, high cholesterol and triglycerides, kidney disease, as a laxative, for obesity, and to treat menopausal and menstrual symptoms.
Chia Seeds: Chia seeds are rich in fiber, antioxidants, and omega fatty acids (3, 6 and 9) and in studies have been shown to reduce LDL (bad) cholesterol and triglyceride levels while raising HDL (good) cholesterol levels. Chia may also have anti-cancer properties. Traditional uses for chia seeds include reducing the risk for cardiovascular diseases, weight loss, constipation, kidney and liver disorders, skin conditions, depression, celiac disease and allergies. Chia seeds are a good source of vitamins niacin, riboflavin, thiamin and folate. Chia is also rich in minerals calcium, iron, phosphorous, manganese and magnesium.
So there you go. I know it doesn’t seem like much and you might think you will starve – I was worried about that too. But this is only one day and trust me, I am very full, feel fully energized and truly AMAZING on the day I juice! I’m not going to lie – I go to bed excited for breakfast the next morning, but by the time the morning rolls around I honestly don’t even feel that hungry!
The one thing I have to say I don’t like so much about juicing is the smell…I mentioned in another post how your skin is one of the major routes toxins are excreted from the body. Remember? Well, when you juice you kind of have a funky smell. Ha ha – it’s not terrible or anything, don’t be scared, but I’m just warning you so you know that it is normal. And juicing also sometimes affects the color of your urine. So if you drink a lot of carrot/beet juice for example, your pee might be slightly reddish in color. Don’t worry. This is normal. 😉
Back to the skin thing – since juicing has been touted as a sort of “detox” it can cause you to break out a little (a sign that toxins are exiting your body). Don’t worry. If you continue to eat clean afterwards your skin will clear up and glow like never before!
So there you have it. If you decide to incorporate a monthly cleanse into your regime or simply add more green smoothies into your diet I hope this post was useful for you and I hope you love it as much as I do. Thanks for reading.
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- Walling E. Superfood profile: discover the many health benefits of chlorella. Natural News. http://www.naturalnews.com/027384_chlorella_health_benefits.html. Published on November 3, 2009. Accessed on November 3, 2014.