Like any other fashion nutritional, I’ve never been convinced the trend of the green juice by the reasons on which it is marketed . And it is these “benefits” being touted are well, just hype.
However, if it is to make a drink rich in nutrients that can refresh you in the summer’s heat, there if that what I can consider. In this post, I show you how to make your own green juice, saving you money (they tend to be expensive, when they are marketed for “detox”. In addition, they may contain added sugars). And it is not required juicer! Continue reading to discover how the green juice really can benefit your health, how to make green juices in blender, plus an easy recipe of green juice to blender (and also for beginners). And be sure to scroll down to the bottom to download my e-book, FREE Green Juices Made in a Blender!Table of Contents
1 What are the benefits of taking green juice?
2 can I take green juice every day?
3 Is it better to liquefy it to extract the green juice?
4 do I have to strain my green juice?
5 do you Liquify the vegetables destroy their nutrients?
6 What is the best blender to make green juices?
7 What are the best vegetables to make green juices?
8 How do you make the green juice taste better?
9 How to make green juices healthy blender
10 Recipe of Green Juice in Blender, Kale and Apple
What are the benefits of taking green juice?
Although there is no official recipe, the ingredients common in green juices include celery, kale, swiss chard, spinach, wheat grass, cucumber, parsley and mint. Therefore, the main benefit of drinking green juice is that you include more fruits and vegetables in your diet. In fact, the Dietary Guidelines for Americans 2015-2020 recommend at least 1 cup equivalent per week of dark green vegetables. The recommended intake of vegetables is 2 ½ cups equivalent per day, and for the fruits, 2 cups equivalent per day. If you do not like to eat these foods, drink them is the next best option.
We know that a diet rich in fruits and vegetables is key to optimal health and the prevention of chronic diseases. The vegetables and their juices are excellent sources of several vitamins, minerals and beneficial plant compounds. Some nutrients common in vegetables which are dark green are:
• Vitamin C
• Vitamin A
• Vitamin K
There is also evidence that certain compounds in green juices can function as prebiotics, which feed and support the growth of beneficial bacteria that live in your digestive tract
The green juice is also an excellent way of consuming these foods and help to reduce the waste of food. Is that spinach in the fridge is starting to shrivel? Shake in the blender with some simple ingredients and you’ll have a green juice refreshing, quick and healthy that is kind to your wallet.
Can I take green juice every day?
The green juice can be enjoyed with security every day in moderation if you want to. However, remember that the green juice is not a substitute for a balanced and healthy diet. Still need to eat whole fruits and vegetables, as well as whole grains, sources of protein and healthy fats. You can’t rely on juice to meet all the nutritional needs of your body. Oh, and a green juice can’t replace a meal, no matter how much the marketing of the culture of the diet try to convince you otherwise.
Also keep in mind if you are taking any particular medication that may cause interactions between foods and medicines. For example, the vegetables which are dark green usually have a high content of vitamin K, which can interfere with the anticoagulant medication Warfarin.
And please, please, please, please, don’t use the green juice with the purpose of “cleaning”. The body is quite capable of getting rid of toxins (that are the kidneys and the liver). The “purges” are just a waste of money, and can also be potentially dangerous. Case in point: this research work reported “a case of nephropathy acute oxalate [a condition that causes acute renal injury with the potential of progression to end-stage renal disease] in a woman of 65 years, associated temporarily with the consumption of a green juice is rich in oxalate to ‘debug’, prepared with green leafy vegetables rich in oxalate”. In case of doubt, check with your provider of health care. In this case, especially if you have risk factors such as chronic kidney disease, bypass gastric, and use of antibiotics.
Is it better to liquefy it to extract the green juice?
Personally, I prefer to make green juice in the blender because the fans remove the pulp, which contains fiber and beneficial nutrients that are found in the skin. When pureeing, you would essentially be leaving untouched all plant tissues.
In my case, make green juice in a blender also makes better use of the appliances that I have and allows me more space in the kitchen (I am allergic to mess!).
Do I have to strain my green juice?
If you don’t like pulp in your juice, you can always strain out the solids and still get many of the nutrients excellent of the juice that you can really benefit.
Just use a gauze pad or a bag of milk of nuts for straining gently the green juice made in a blender. You can use the pulp leftover in other recipes (such as in a smoothie) or compostarla.
Do you liquify the vegetables destroy their nutrients?
On the contrary. In reality, you can help release some nutrients. In fact, this research is very recent compared the bioavailability of lutein (a powerful antioxidant found in vegetables) with different methods of preparation of spinach. The authors found that spinach liquefied (as in smoothies and green juice) increased the release of lutein. Finely chop the spinach or liquidize them in a blender on high speed also enhanced the amount of lutein freed of their leaves.
What is the best blender to make green juices?
In the first place, a blender, high speed is better to make green juices without extractor. Blenders traditional are not strong enough to combine foods rich in fiber, such as fruits and vegetables into a smooth consistency and without lumps.
While there are many blenders high speed great for making juices on the market, here are my top 3 options based on efficiency and price:
1. NutriBullet Pro: My personal favorite, this is the blender that I have had for a while and I’ve never been disappointed. It is a great investment for your money, and in addition includes 2 cups with lids to take green juice on the go.
2. System Mega Kitchen Ninja BL770: this blender has a motor of about 1,500 watts that can make a juice of any fruit or vegetable that you throw. The package includes a plastic jar of 72 ounces, a bowl of food processing 64 ounces and two cups 16 oz with lids travel.
3. Blender Oster BLSTMB-CBG-000: this blender is economical and lightweight works especially well for vegetables, and seeds. Comes with a mixing glass 48 ounces and a cup of smoothie 24 oz. And you can’t beat the price!
What are the best vegetables to make green juices?
Here are some examples of green leaves that are excellent for making juice. Although it is not a final list, the content of nutrients in these vegetables is good for your health, while the textures will lend themselves well to liquefy into a smooth consistency:
• Kale (kale)
• Romaine lettuce
• Swiss chard
How do you make the green juice taste better?
The green juice usually knows, well…green. However, you can definitely make it more tasty by adding fruits, herbs, and spices. Adding fruit can also help to improve your intake of the same, and if you leave the peels in, your intake of fiber also. Here are some fruits that lend themselves well to juicing in a blender:
• Star fruit
Herbs and spices can also add another layer of flavor, without resorting to sugar or other sweeteners. This is not a final list, and you can use your imagination:
• Lemon balm
• Star anise
• Basil lemon
Sometimes I also use the powder FNX Rebalancing Super Greens, which tastes amazing, for an extra taste with zero sugar. Use the code FNXshCW to get a 15% discount on your total purchase.
How to make green juices healthy blender?
Planted this kale Red Russian from seed in my garden palettes, and two months later: ¡kale leaves, big and beautiful!
This recipe of green juice in blender is made with kale Red Russian, which I have in my garden out of pallets. I received the seeds as a gift, and I was surprised at how fast they germinated and grew! Even in this scorching heat of Puerto Rico. Of all the types of kale, kale Red Russian is the sweeter and better for eating raw, as their leaves are tender. Which makes it perfect for blending and making shakes.
I also added green apples to give it a touch of tart sweetness (I left the peel), lime juice for an explosion of citrus and some fresh mint leaves which I also have in my herb garden. I also added a little water to make the consistency more ” kind juice”, but you can skip it. The consistency will look more like a smoothie. And, as I mentioned earlier, you can also strain out the solids if you don’t like pulp in your juice.
Does not looks so refreshing all this green?
Make a recipe of a green juice in blender could not be easier. Simply add all the ingredients in the bowl, mix until smooth, I pour and enjoy! You can add more or less liquid according to your taste. I used plain water, but you can also use coconut water, just check the food label to verify if you have added sugars and other additives.