This green juice makes up the majority of my juice cleanse. Actually, you could do a cleanse drinking just variations if this one if you wanted to. It’s made up mainly of vegetables rather than fruit, so it’s packed with loads of micronutrients without too much sugar. It tastes delicious too!
Here’s whats in it and why it’s good for you:
- Kale is one of the healthiest vegetables you can find. It contains loads of Vitamins A, C and K, which are cancer-fighting antioxidants, as well as Vitamins B and E. Kale also contains high levels of manganese, calcium, potassium, iron, magnesium, copper, folate, phosphorus AND protein. And it has inflammation- and cholesterol-lowering properties. The antioxidants in kale, and the other ingredients below, fight against free radicals, which cause damage to the skin and the rest of the body.
- Spinach is a very rich source of Vitamin A. It also contains lots of minerals, including: magnesium, selenium, zinc, chlorophyll and manganese, as well as Vitamins C and E. Like kale, spinach contains protein and iron, making it a quality source of overall nutrition. This superfood fights ageing, cancer and promotes a healthy heart.
- Romaine Lettuce is packed with powerful antioxidants, Vitamins A and C, as well as folate and calcium. it is also a great source of Vitamin K and chlorophyll.
- Celery is a rich source of minerals, including potassium, sodium and magnesium. These minerals help to keep the body hydrated, which is crucial for a glowing complexion. It is also a source of Vitamin B6, which is involved in regulating the balance of sodium and potassium. This makes celery excellent for managing fluid accumulation in tissues, and helping the body release excess water – this helps reduce puffiness caused by fluid retention. It is also a mild diuretic, which means it makes the kidneys work harder, making it great for detoxification and elimination of waste.
- Cucumbers are very rich in one of the most important minerals for skin health: Silica. Silica is vital for the production of collagen, which is the main protein in the skin. Silica also helps in the maintenance of the collagen’s flexibility, making the skin less likely to get wrinkles and lose its elasticity. Cucumber also provides Vitamin A-D, magnesium and potassium. Like celery, cucumber flushes excess water from the cells while hydrating the skin.
- Apples are high in Vitamin C, making them a sweet source of this antioxidant. Apples also contain a powerful chemical called ellagic acid, which is thought to be a liver stimulant, which helps with the detox process.
- Pears are an excellent source of Vitamin B2, C and E. They also contain copper and potassium and pectin, which lowers cholesterol levels and tones the intestines.
- Two large handfuls of kale
- Two large handfuls of spinach
- A romaine lettuce
- 5 stalks of celery
- Half a cucumber
- 3 apples or pears, or a combination of both (I like using one Granny Smith, one slightly sweeter apple like a Golden Delicious and one pear, but any combination tastes good!)
- Rinse all the ingredients
- Chop the cucumber into large chunks and halve the apples, removing the stalks
- Put some of the cucumber in the juicer and pack in the kale, spinach and romaine lettuce, then top with some apple.
- Juice everything else in whatever order you like!
You want to make about one litre of juice, which you can divide up and drink throughout the day, so add more if you need to. Try to reduce the amount of apples and pears, however, as these contain the most sugar.
- If you’re feeling hungry and you want something a bit more substantial and smoothie-like, put your juice in a blender with 1/2 an avocado (chopped) and whizz them together until smooth. Try to only do this once a day though…
- For a couple of flavour variations, you can add half a lemon or a thumb sized piece of ginger (or both at once). Just peel them and add to the juicer with everything else (if your lemon is unwaxed, you don’t even have to peel it, but it’s up to you).
These ingredients have their own nutritional benefits…
- Avocados are super nutritious. They are rich in fatty acids that plump up and smooth out the skin. They are also an excellent source of Vitamin E, which boosts skins vitality and luminosity. Vitamin E is an antioxidant that helps reduce the appearance of fine lines and wrinkle. It has a particular affinity for free radicals derived from damaged fats. Avocado is also loaded with B complex vitamins, which help calm and soothe irritated red skin.
- Lemon stimulates digestion and increases your body’s alkalinity. It also boosts your immune system with Vitamin C, bioflavonoids, pectin and calcium. Vitamin C is an antioxidant which help protect against the damaging effects of free radicals.
- Ginger supports digestion and soothes an upset stomach, as well as boosting immunity. It is also a natural anti-inflammatory compound. Many skin lesions (eczema and psoriasis, acne etc) involve an inflammatory response, which causes redness. Ginger can help reduce this inflammation.
Next Up: Juice Cleanse Recipe #2: Pineapple Juice