One of the biggest concerns when embarking on a weight loss journey is ensuring your body gets the proper vitamins and nutrients while restricting caloric intake and/or increasing energy output. Fortunately, unsweetened fresh fruits and vegetables can be the best way to do this!
You can’t (safely) eat a salad on your way to work, but you can pack the power of a salad into a portable bottle of juice using some of the best juicing recipes around.
The Benefits of Juicing
Just to be clear, “juicing” is not the same thing as “drinking juice.” While drinking a small glass of store-bought orange juice might give you a nice kick of Vitamin C, it will also add 24 grams of sugar (and who knows how many calories) to your daily intake in one pop, which can completely derail a weight loss goal.
Some of the possible health benefits of juicing are:
- Increased intake of vitamins, minerals, and antioxidants
- Avoidance of complex carbs, excess calories, and refined sugars to promote weight loss
- Immune system boost while reducing inflammation
Remember, juicing should be a supplement, not a replacement. You still need to eat whole foods to get the fiber you need for a clean digestive system and optimal gut health.
Recipes for Juicing
The benefits of juicing stretch beyond the physical, as it is a means of consuming the freshest produce that also supports your local economy. Juice as seasonally as possible by using freshly-harvested or winter-storage fruits and vegetables. Try out these healthy juicing recipes, and enjoy the rainbow of flavors:
In this order, juice:
- 2 medium beets, trimmed and scrubbed
- 1 Granny Smith apple, peeled and cored
- 3 medium carrots, peeled
This is a great way to use winter vegetables, and beets are a great source of B9, manganese, potassium, and iron.
Orange – Orange, Carrot, Ginger Juice
- 7 oranges, peeled
- 4 carrots
- 1 2½-inch piece of fresh ginger
You can peel the carrots or just scrub them. Scrape the skin from ginger, then juice it all!
The fragrant ginger adds a stomach-calming tincture to a Vitamin-C packed juice. This is best served cold, so refrigerate for a couple hours or serve over ice.
Yellow – Gold Juice
Use the following:
- ½ pineapple
- 1 yellow pepper
- 1 lemon
- 1 1-inch piece of fresh ginger
Peel the pineapple, lemon, and ginger. Then juice all the ingredients. The yellows of these ingredients make them great sources of beta-carotene and lycopene!
Green – Green Juice
In this order, juice:
- 5 ounces of kale
- 1 1-inch piece of fresh ginger, peeled
- 1 Granny Smith apple
- 5 celery stalks, trimmed
- ½ large English cucumber
- 1 ounce of fresh parsley
Packed with Vitamin K and loads of hydrating properties, this green juice is an awesome way to use fresh spring veggies.
Blue–Indigo–Violet – Blueberry Juice
July and August is prime blueberry and blackberry season in the United States. After your day of berry-picking, finish your rainbow of juices by combining:
- 1 cup of blueberries
- 1 apple
- 1 celery stalk
- ½ cucumber (optional, but great for hydration and adds a subtle coolness)
- ¼ beetroot
- Juice from ¼ lemon or lime
- ½ cup water
This is a pretty pulpy recipe, so you may want to strain the juice to keep it smooth, but those bits of fiber will be tasty and are very, very good for you.
How to Supplement Your Healthy Juicing Recipes
Juicing should definitely help you look and feel better, but you may need a little something extra to spot-check problem areas of your health. Shop for supplements that can help you maintain overall nutrition or problem-solve issues like diminished sleep capacity or sluggish metabolism.
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