How to Create Healthy Vegetable Juice Recipes

In our youth, most of us became familiar with the phrase, “Eat your vegetables!”  For years, health organizations around the world have been in agreement that consuming several servings of vegetables each and every day is an essential practice for improved health.

But you may wonder how on earth to consume all those recommended greens.  Well juicing using delicious, nutritious vegetable juice recipes is the answer!  The process of juicing breaks down the cell walls in the vegetables, making it much easier to absorb the nutrients that they contain.

Instead of munching through the recommended portions of vegetables every day, juicing offers a healthy, easy, and delicious alternative. Most people find that they can effortlessly keep up with or surpass the daily recommended dose of veggies by juicing them!

Choose a Variety of Vegetables Of Many Different Colors

Health professionals urge us to consume a wide selection of vegetables of many different colors to maintain a balanced intake of the broad variety of nutrients they contain.

  • Red fruits and vegetables contain quercetin, lycopene, ellagic acid, hesperidin, and other nutrients that reduce LDL “bad” cholesterol, lower blood pressure, reduce the risk of prostate cancer, rid the body of free radicals, and reduce the symptoms of arthritis.
  • Green fruits and vegetables contain chlorophyll, lutein, zeaxanthin, vitamin C, beta-carotene, and calcium, which facilitate digestion, ward off free radicals, boost the immune system, reduce the risk of cancer, lower LDL cholesterol and blood pressure, and improve vision.
  • Blue and purple fruits and vegetables contain resveratrol, vitamin C, flavonoids, lutein, ellagic acid, zeaxanthin, and quercetin, which boost immunity, improve retinal health, fight tumor growth, reduce inflammation, and lower the risk for cancer and heart disease.
  • Orange and yellow fruits and vegetables contain beta-carotene, flavonoids, potassium, vitamin C, and zeaxanthin, which lower blood pressure and LDL cholesterol, balance the alkalinity of the body, build healthy bones, slow down the aging process, fight free radicals, and improve skin health.

An easy way to consume all of these vegetables is to buy a quality juicer, shop for a wide variety of vegetables, and then juice away! Juicing is easy to learn and you will quickly discover ways to concoct new vegetable juice recipes that appeal to your palate and provide you with the right nutrients for your health needs.

Tips for Those New to Juicing

Follow a few basic guidelines to get the best from your veggie juicing recipes:

  • Make sure that you wash the vegetables carefully before juicing to get rid of any residual pesticides or other agrochemicals.
  • Remove pits and pips (some of which contain low-level poisons) and remove citrus rinds if you are using fruit to add flavor to your veggie juicing recipes.
  • The only other preparation required is to cut up the veggies into small enough pieces to go in your juicer.
  • Juice softer veggies first.  Then follow with harder ones such as carrots.  These will push any remnants of the softer ones through the juicer.
  • Juices are best consumed immediately, so make small batches.
  • Clean your juicer carefully after each use.

If you’re new to the world of juicing and have not experimented with many vegetables, it will benefit you to start off with a few vegetables that you are familiar with and know that you enjoy. Here are two vegetable juice recipes that include common vegetables:

Carrot Zinger

  • 2 medium carrots
  • 1 cup of spinach
  • ½ cucumber
  • 1 apple
  • Small squeeze of lime juice
  • 1” piece of ginger (optional)

Put all the ingredients in your juicer and consume immediately.

For some, ginger takes a while to get used to, but can be a healthy addition to juices once your palate adjusts to its strong flavor. Although apple is a fruit, it will help to sweeten up your veggie juice, which is another trick for juicing newcomers.

Simple Green

  • 2 cups kale
  • 1 cup spinach
  • 2 cups parsley
  • 3 celery stalks
  • 1 cucumber

Put all the ingredients in your juicer and consume immediately.

Make Juicing a Habit

Once you have become familiar with a few veggie juicing recipes, you may just become healthily addicted to the healing benefits and energizing boost it adds to your life. Be adventurous and creative. Choose recipes that you enjoy, replace vegetables that you don’t care for with those that you do, and have fun creating recipes that include a variety of nutrient-rich vitamins and antioxidants.

Juicing lets your body get the benefits of the vegetables without having to work as hard to digest all of the fiber.  So you will be able to take greater advantage of the available nutrients. You will no longer have to worry about creating elaborate meals that include all of the necessary vegetables.

Purchasing and Preparing Vegetables for Juicing

The shorter the journey vegetables have to make between the farm and your juicer, the better. Vegetables contain the most nutrients when they are freshly picked, but lose nutritional value over time. If you have access to a local farmer’s market, buy your veggies there or opt for local produce at your grocery store.

The best option, of course, is to pick directly from your own garden. Growing vegetables can be a satisfying pastime that is rewarding on many levels and will provide the freshest produce options. Be sure to grow a wide variety of veggies to take advantage of the most nutrients.

Nothing is more energizing than a glass of freshly prepared juice.  It only takes a few minutes of your time, but the benefits are huge.  There is no cooking, no pans to clean.  But you will feel healthier, suffer fewer infections, lose weight naturally, and look great!