Each of our 7 Healthy Homemade Juice Recipes provides about a quarter of the daily average recommended fruits and vegetables per glass (5-1 / 2 cups on a 2000 calorie diet). Several studies show that adding fruits and vegetables to your diet can improve your mental health and sense of well-being, but most of us don't get enough of them.
While smoothies typically contain more fiber (because all of the product ends up in the final product) and more fruit, fresh fruit juices can be loaded with dark leafy greens and lots of red, orange, and/or veggies. or purple to help maximize the nutrients in each drink.
Our 7-Day Juice Plan has delicious recipes for you every day to help you add more fruits and vegetables to your diet.
Related: 7 Day Soup Meal Plan
7 Day Juice Plan
Juices are great any time of the day but are a great addition to a healthy breakfast or snack. (Note: Each recipe makes two 8-10 ounce servings of juice.) Here's a full week of juice recipes to help you stock up on produce.
Day 1: Green juice
The recipe is shown: Green juice
Fun fact: The celery and parsley in this juice release apigenin, a compound that promotes cancer cell death, according to a study from Ohio State University. (Find out if celery juice is healthy here )
Day 2: Tomato and vegetable
Illustrated recipe: juicy tomato and vegetable juice
Fun fact: When people drank a glass of vegetable juice every day, they got double the servings of vegetables from those who were trying to eat more vegetables.
Day 3: Strawberry and Cucumber
Illustrated Recipe: JuiceStrawberry and Cucumber Juice
Fun Fact: Strawberries are the third-best dietary source of polyphenols, antioxidants believed to reduce the risk of cancer and heart disease, which researchers say from Harvard, help keep your teeth healthy.
Day 4: Blueberry-cabbage energy juice
Recipe illustrated: Blueberry and cabbage energy juice
Anecdote: Red cabbage and blueberries fill this juice with anthocyanins, antioxidants that keep the memory alive.
Day 5: Spinach and apple
Recipe illustrated: juice spinach and apple juice
Fun fact: The spinach in this juice contains a good dose of vitamin K, which helps strengthen bones.
Day 6: Beet Ginger
Illustrated Recipe: JuiceGinger and Beet Juice
Fun Fact: Drinking beet juice before a workout can increase your stamina by increasing blood flow, which gives your muscles the fuel and oxygen they need. need.
Day 7: Orange and carrot
Illustrated recipe: juice orange and carrot juice
Fun fact: When people took a fruit juice rich in vitamin C in a high-fat meal (the latter provides 66% of their daily value), their blood cholesterol and triglyceride levels were significantly lower than those of people who drank a placebo.
Can you lose weight by pressing?
A lot of people are interested in juice and juice as a way to lose weight. We recommend that you eat healthy meals in addition to drinking juice. If you only drink juice for a long time, you are missing out on important nutrients, such as protein and fat. Your body will also start to revolt if you do a thorough juice cleanse, and your metabolism will slow down (read more about if cleanses and detoxes are safe ).
With that said, vegetables are one of the best foods to eat for weight loss. They're low in calories, high in fiber (if you don't eat them, you're missing out), and high in nutrients and antioxidants. We also know that drinking calories are not as satisfying as eating them. Therefore, if you are only exporting your juices, you are missing out. However, adding fresh fruit juice packed with vegetables to your day can help you achieve your weight loss goals as part of a healthy diet.
Try to eat more whole foods (fruits, vegetables, whole grains, protein, and healthy fats) and less added sugar when you add juice to your diet. Eat more of these best foods science-backed for weight loss, or try one of our meal plans to help you lose weight.
How to Juice: 6 Steps and Expert Tips
Want to start juicing? EatingWell's 7 Day Juice Plan is designed to be a starter kit with tips and recipes to get you started, or, if you're already a home juice fan, to give you some new ideas for your juicer. Here are some tips for making your own fresh, healthy juice at home.
1. Wash all fruits, vegetables, and herbs well - no need to dry them.
2. Follow the manufacturer's directions for extraction: every juicer is different.
3. Add the most delicate ingredients first, such as green vegetables and herbs.
4. Follow with soft vegetables and/or fruits (tomatoes, berries, etc.).
5. Finish with hard vegetables and/or fruit (apples, celery, etc.). Our recipe ingredients are listed in this order.
6. Drink fresh fruit juice throughout the day or freeze it.
There are many types of centrifuges on the market, but they can all be classified into two categories: high-speed centrifuges (or centrifugal centrifuges) and low speeds (such as sealants, cold presses, or low revolution centrifuges. per minute).
High Speed Centrifuges High speed
centrifuges process fruits and vegetables at a higher speed by contact with a rotating shredder against a mesh filter, thereby creating a centrifugal force. With non-injection types, the dough remains in the shredding basket; with automatic ejection types, the pulp is disposed of in a separate basket. High-speed juicers tend to be cheaper, but supporters of the raw food movement say that the heat produced with the high speed can break down some of the nutrients during juicing.
Centrifuge at high speed recommended BrevilleJuice Fountain Plus 150 $
Centrifuges Low speed
Low-speed centrifuges treat fruits and vegetables at a lower speed, thus producing less heat and noise and extracting more juice than centrifuges at great speed. For leafy green vegetables, such as spinach and kale, low-speed juicers are best. There are two types of low-speed centrifuges: horizontal and vertical. Low-speed horizontal and vertical centrifuges differ mainly in shape, with the vertical centrifuge being more compact and the horizontal centrifuge requiring more counter space. However, horizontal juicers are more versatile as they provide the ability to create homemade nut kinds of butter, pasta, and baby food. Low-speed juicers are more expensive, but they are ideal if you want to make juices that include a lot of leafy green vegetables.
How To Make Juice With A Blender
No Juicer? No problem. Try this low-tech version to learn how to make juice without a juicer.
1. Roughly chop all the ingredients.
2. First, place the soft ingredients and/or juice in the blender and mix until liquefied. Then add the rest of the ingredients. mix until liquefied.
3. Cut two 24 inch pieces of gauze. Unfold each piece completely and stack the pieces on top of each other. Fold the double stack in half to make a 4-layer fabric stack.
4. Line a cotton swab in a large bowl and pour the contents of the blender into the center. Gather the edges of the fabric with one hand and use the other hand to twist and squeeze to extract all the juice from the pulp. If you don't want to stain your hands, wear rubber gloves.
.jpeg)
