Discovering The Magic of Green Juices

Today, I would like to take you on an adventure where we will explore the wonderful world of greens. But not in smoothies or salads! This time, we’re using them in juices.

Now you might think: “Eww, juiced lettuce? Does it even taste good?!” But I promise you, green juices are one the most refreshing, delicious, and nutritious drinks ever! Think supercharged, super mineralizing, super refreshing lemonade. My teenage son loves them, maybe because he’s had them since he was a toddler.

But First, Why Eat Greens?

Nutritionally, greens are fantastic! They contain nearly every nutrient known today; they may help prevent cravings by satisfying our body’s nutritional needs. And they also have other astonishing, though perhaps not surprising, benefits. A compound in many leafy greens known as sulforaphane might effectively and significantly reduce tumors’ sizes and prevent several cancers.

A study conducted at UCLA and published in 2008 in the Journal of Allergy and Clinical Immunology explains this protection mechanism in simple terms: “Researchers found that a chemical in broccoli switches on a set of antioxidant genes and enzymes in specific immune cells that are then able to combat the injurious effects of free radicals that can damage cells and lead to disease.”

Sure, we could get our nutrition somewhere else. But greens are highly nutritious and are very low in calories. They digest effortlessly. And you can eat them anytime, thanks to their incredible versatility. They are also rich in chlorophyll, giving them their vibrant green color.

If the juices are too “green” for you, use fewer dark leaves and add water and nutrient-rich vegetables like cucumber or some sweet fruits like apples. You may not drink as much green juice at first, but you will likely start craving them more as you get used to them.

How On Earth Do I Start Juicing?

You do not need expensive appliances to follow a nutrient-rich diet with lots of greens. I made my green juices for a long time using a manually operated juicer that didn’t cost more than $40. I made green smoothies using a standard blender for years before finally buying a Vita-Mix. Another way to juice is to blend all your ingredients in a blender and then strain the liquid through a nut milk bag.

How To Get Started

What greens should you use? Any edible variety! All greens are different, and all provide a variety of benefits.

Ideally, I believe one should eat at least half a pound (8 ounces) of leafy greens daily. Because of varying levels of oxalic acids (compounds that can inhibit calcium and iron absorption), I recommend alternating the greens, which also provide a variety of tastes and textures.

When you juice, you can get the nutrition of a massive amount of greens in very little time. By 9:00 a.m., I have typically juiced a whole head of green lettuce, a cucumber, and several lacinato kale leaves. I could never have eaten all that in one sitting!

In one serving of juice, you will usually get way more than 100% of the following:
• Vitamin A
• Vitamin C
• Vitamin K
• Folate (essential for pregnant women)
• Manganese

And more than 50% of:
• Thiamin
• Vitamin B6
• Calcium
• Potassium
• Copper.

Green juices are not only delicious but an easily absorbed and digested multivitamin in a glass!

Easy Guide to Green Juices

Start with something water-rich and juicy. For example, you could use a head of romaine lettuce, a couple of cucumbers or zucchini, half a pineapple, or a bunch of celery stalks.

Add dark, mineral-rich vegetables. My favorite is kale, but you could also use other dark greens like parsley, broccoli, mint, etc.

Add other vegetables that you enjoy for flavor. Some that work well are fennel, carrots, and peppers (not green).

Add something sweet if you need it. Granny Smith apples are lovely in juice and less sweet than other varieties. However, other apples work well, too. You can juice virtually any hard fruit.

Add something spicy or sour. Lemons, limes, ginger, hot peppers, etc., are all wonderful to add flavor and cut down on the “green” taste, which you might not like initially. Still, remember that many people find green juices deliciously refreshing right away! You’ll only know once you try.

Some blends that I like include:

Cucumber, fennel, broccoli stalks, lime, and ginger
Lettuce, kale, lemon, ginger, apple, and beets
Pineapple, carrots, lime, ginger, and celery
Cucumber, zucchini, Granny Smith apple, and celery

You can make more varied juices as you get more comfortable making green juices. But these blends are a great starting point!

Are you ready to try green juices? Here’s one of my favorite recipes to get started. Remember, having kids help in the kitchen is a great way to get them to try new foods. And it’s also a great opportunity to teach them another language by telling what each veggie is called in other countries. Don’t forget to check out the podcast episode on bilingualism in the classroom if you want to learn more!

Refreshing Green Lemonade

Ingredients (makes 2 servings):

1 English cucumber, cut into cubes
2 Granny Smith apples, seeded and cut into cubes
1 organic lemon, including peel, cut into cubes
1 small piece ginger, peeled
1 small piece turmeric, peeled
Handful kale
Celery to taste

Directions

Juice all ingredients except the celery. Divide into 2 cups. Juice enough celery to fill the cups to your liking. Enjoy!