Green juices ~ Rainbow juices ~ Next seven days of recipes.
In this post I am going to post my daily green juice and rainbow juice recipes for the next seven days, whilst I'm also working away in the background writing up my other post about toxins, which is taking me a wee while as I try to draft it up in a way that I feel will be most helpful.
There are many reasons why it's important to blitz up a green juice each day. Green juices can help to give you more energy, help your body fight off infection, help with detoxing, maintain healthy cholesterol levels and blood pressure, reducing inflammation, boost brain function and your mood.
One small change to your daily routine can make a world of difference! Drinking a green juice daily is one of the absolute BEST things you can do for your health, weight loss, and beauty goals. That's because green vegetables are the optimal food for regenerating, purifying, and healing your body!
Drinking your greens doses your body with a highly concentrated blast of powerful, instantly absorbable nutrition that can have remarkable transformative effects from the inside out.
Who doesn't want 'Healthy Glowing Skin.' That antioxidant blast helps to rid your skin of harmful toxins which may lead to acne, sun damage, premature ageing. Vitamin A which is in pretty much all the juices I do is crucial for cell growth and regeneration.
Leafy green juices are excellent sources of amino acids, the building blocks of protein.
If you do your juice in a Nutri-ninja or Nutri-bullet not only is there no waste from throwing out the pulp but you actually get the benefit of all that gorgeous fibre from the skin which you don't get from the older fashioned juicers. It seriously only takes minutes to do this each day. I tend to have mine mid morning as that suits me better, but I've often heard people say they could do with a boost later and feel a bit sluggish in the afternoon, so if that's you then go for it then, there's no set rules.
Adding a little fat to each juice just helps the fat soluble vitamins A, D, E and K to absorb better, you could add a little avocado, tsp avocado oil, tsp coconut oil, tsp flaxseeds, tsp nuts or sunflower seeds etc... I always add 2 tsp of barley grass too. I built that up gradually though from half a tsp to 1 tsp and now 2tsp, as it has quite a powerful detox action I feel it's always better to do it gradually. Barley grass is a powerhouse of goodliness! It contains vitamins A, B1, B2, B3, B6, B12, C, E, and K. It also has beta carotene, pantothenic acid, and folic acid. It has minerals such as calcium, iron, potassium, magnesium, organic sodium, and phosphorus. Finally, it has a myriad of amino acids, chlorophyll, fibre, protein, and enzymes. It helps to rid the body of heavy metals. It is gluten free for anyone who is worried about that, pure wheat grass and barley grass (just the grass, with absolutely no seeds) do not contain gluten, the protein that is thought to cause reactions in celiac disease and possibly in non-celiac gluten sensitivity. That's because gluten occurs only in the grain, for example the seeds produced by the grass plants wheat, barley, and rye.
The advantages of combining a good variety of fruits and vegetables each day means that it is wonderful for your immune system, nervous system, digestive system, lymphatic system, cardiovascular system, urinary system, exocrine system, endocrine system and musculoskeletal system.
Again as with everything go for organic as often as you can, as not only does organic taste better, they have higher levels of nutrients due to better soil conditions, as pesticides and insecticides are known to strip the soil of important nutrients.
Day One :
This one is made with a pear, quarter cup of cucumber, half an orange, half a celery stick, handful of spinach, couple of slices of avocado, 2 tsp of barley grass, 1 tsp balboa powder and mint, filled up with filtered water. It does about 400 mls (enough for two people).
Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fibre.
Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fibre, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. In other words, it’s loaded with good things for every part of your body! Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidising and protect your body from free radicals, particularly in the colon. The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain your vigorous brain function, memory and mental clarity.
Celery contains a compound called L-3-N-Butylphthalide. A recent study showed that this compound may prevent the accumulation of the brain plaques and tangles that cause of Alzheimer’s disease. Modern scientific studies confirm celery's folk medicine profile for lowering blood pressure. This may be due to its potassium content, and the presence of phthalides, compounds that relax muscles around arteries. Coumarin, another antioxidant in celery, appears to enhance the activity of white blood cells. Celery has a diuretic effect, so it can play a role in eliminating excess body fluid.
Pears have superb immune & antioxidant benefits. Pears can help lower inflammation, which is the root of most diseases, plus they're one of the best sources of dietary fibre of all fruits and provide high amounts of vitamin C, vitamin K and boron.
Oranges contain thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper. Because of their high vitamin C content oranges are associated with boosting the immune system. Oranges also contain choline, zeaxanthin, and carotenoids. Choline is an important nutrient found in oranges that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
Mint aids with good digestion and is a palate cleanser. Treats Nausea & Headache. Has been reported to be beneficial with respiratory disorders and asthma. Reduces symptoms of depression & fatigue. Enhances skin Care. And helpful for memory Loss.
Day 2:
This one is half a papaya, wedge of melon, 6 grapes, handful of Kale, couple of tsp fresh parsley, quarter cup of cucumber, 2tsp barley grass, filled up with filtered water (400mls).
Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health. Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange. Kale contains substances that bind bile acids and lower cholesterol levels in the body. Raw kale is particularly effective. Kale is very high in beta carotene, an antioxidant that the body can turn into vitamin A. Kale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts.
Papaya is rich in antioxidant nutrients such as carotenes, flavonoids, and vitamin C, as well as vitamin B, folate and pantothenic acid. It is also a good source of fibre and minerals such as magnesium.magnesium. Together these nutrients can help improve cardiovascular health and protect against colon cancer.
The combination of its high water content and potassium levels make honeydew melon effective at maintaining healthy blood pressure levels. As honeydew contains both vitamin C and copper, they promote healthy skin by aiding collagen production and tissue repair.
Parsley has a high sources of Flavonoid Antioxidants. Acts as Natural diuretic which helps to relieve Bloating. May Help Fight Kidney Stones, urinary Tract Infections and Gallbladder Infections. Improves digestion. Has Antibacterial and Anti-fungal Properties.
Grapes have been found to have strong anti-cancer properties due to the anti-inflammatory effect of resveratrol. The high levels of vitamin C, vitamin K, and vitamin A in grapes give a healthy boost to many of your organ systems, particularly your immune system. Resveratrol, a beneficial polyphenol present in grapes, reduces the levels of amyloidal-beta peptides in patients with Alzheimer’s disease. A study published in the British Journal of Nutrition claims that grape juice can even improve the brain function of older people who have already displayed mild cognitive impairment.
Day Three:
Todays juice is one beetroot, one carrot, 3 strawberries, half handful of basil, half juice of a lime, approx 12 blueberries, 3 walnuts, 2tsp barley grass powder and filtered water. Enough for 2 x 8oz (400mls).
Beetroot is rich in nitrates. When ingested, scientists believe our body converts nitrates into nitric oxide, a chemical thought to lower blood pressure. A well-conducted review of the current evidence from 2013 concluded that beetroot juice was associated with a modest reduction in blood pressure. Another well-conducted review from 2013 looked at research linking beetroot juice to improved exercise performance. A 2010 study suggested that a diet including beetroot juice may increase blood flow to certain areas of the brain therefore would be useful for dementia and conditions where cognitive decline is present.
Blueberries also have high cancer combating antioxidant properties, and are very good for maintaining a healthy immune system. The anthocyanin, selenium, vitamin A, vitamin C, vitamin E, vitamin B complex, zinc, sodium, potassium, copper, magnesium, phosphorus, and manganese can help heal nervous disorders by preventing the degeneration and death of neurons. They can prevent or delay all age-related ocular problems like macular degeneration, cataracts, myopia and hypermetropia, dryness, and infections, particularly those pertaining to the retina, due to their antioxidant properties
According to an article in medical news today strawberries have been reported to to be protective and beneficial for heart disease, stroke, cancer, constipation, diabetes, high blood pressure, and due to high folic acid levels which help with cell growth benefits women when pregnant.
The consumption of carrots keeps your skin healthy and vibrant as they are loaded with Vitamin C and antioxidants. Carrots are excellent for the eyes, thanks to the presence of the abundant amounts of beta-carotene, which is converted into vitamin A in the liver. This vitamin is converted in the retina to rhodopsin, a purple pigment necessary for night vision. Beta-carotene improves the night vision and protects against eye problems like glaucoma, macular degeneration and senile cataracts. It is also helpful in treating night blindness.
I've written about basil in my herbs post.
Day four:
This one was a nice gentle, cleansing one as I had felt this virus that was going around creeping into me, but fortunately between my diet, essential oils and self care I have managed to avoid it taking hold thankfully. Half an apple, one kiwi, half a dozen mint leaves, two leaves of mini gem, two slices of avocado and a couple of two inch chunks of cucumber, along with the usual 2 tsp of barley grass. (400mls).
So I have already written about cucumber in the above and mint in the herb section.
Kiwi fruit is loaded with Vitamin C, has potent antioxidant properties, which help boost immune system function and enhance cell protection and repair. Research reveals it is great at aiding a good nights sleep. Kiwi fruit contains an enzyme known as actinidain which is known for its protein dissolving properties, similar to that of papain in papaya. This is the reason why it is commonly used as a meat tenderiser. Moreover, it helps in the digestion of proteins in the body and is also known to help patients suffering from irritable bowel syndrome.
There are many reasons why 'eating an apple a day may keep the doctor away' but here are two of the main points. They contain pectin is a form of soluble fibre than lowers both blood pressure and glucose levels. It can also lower the levels of LDL, or "bad" cholesterol in the body. Pectin, like other forms of fibre, helps maintain the health of the digestive system. Apples are an excellent source of pectin. A nutrient called boron found in abundance in apples, supports strong bones and a healthy brain.
As a relative of Cos lettuce, little gem has many of the same nutritional benefits. It is an excellent source of vitamin A, folate, vitamin C, manganese and chromium. In addition, it is a very good source of dietary fibre, vitamin B1, vitamin B2 and the minerals potassium, molybdenum, iron, and phosphorus.
Avocados are a real powerhouse of antioxidants, phytonutrients and healthy fats which help fat soluble vitamins to be absorbed. The creamy green fruits health benefits have long been preached about. For starters, they contain high levels of vitamin E, iron and potassium. There are many other benefits to be had by adding them to your diet check them out here...https://www.medicalnewstoday.com/articles/270406.php
Day 5:
Today it is one circle of pineapple, half a mango, little sweet pepper, small head of broccoli, handful of spinach, 2tbsp coriander, 2tsp barley grass, tsp raw organic coconut oil and filtered water.
(16oz, 400mls)
The bromelain in pineapple is known to help reduce inflammation and pain in joints and therefore be of benefit to those with oesteoarthritis as bromelain also has analgestic properties. It is the go to folk remedy for coughs, early stage research shows increased beta-carotene found in pineapples improved quality of life of asthma patients. It helps soothe IBS and prevent constipation. Helps with wound repair. Is said to boost immunity and help improve circulation. Reported to reduce the risk of alzheimer's and dementia.
The tartaric acid, malic acid, and a trace of citric acid found in mangos help to maintain the alkali reserve of the body. The high levels of fibre, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff). Research has shown cancer protective high antioxidant compounds in mango fruit.
Amongst other things broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, calcium, fibre and vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds to heal.
Peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids.
For this reason, eating them may have several health benefits, such as improved eye health, and reduced risk of several chronic diseases. I've already written about coriander in the herb post and spinach above.
Day 6:
Todays juice is one beetroot, kale, mandarin, mango, two plums, 1 tsp sunflower seeds, filtered water and 2tsp barley grass. Enough for two (16 oz).
The benefits of plums are many and are a result of their fabulous vitamin and mineral content. Plums not only aid digestion, but they’re also known to improve cardiovascular health, boost the immune system, aid skin health, fight free radicals and lower cholesterol. A 2013 paper published in Critical Reviews in Food and Science Nutrition suggests that snacking on dried plums may increase satiety and reduce the subsequent intake of food, helping to control obesity, diabetes and related cardiovascular diseases. Despite their sweet taste, dried plums do not cause a major rise in blood glucose and insulin after meals. Dried plums also affect the gastrointestinal tract by preventing constipation and possibly colon cancer. The bioactive compounds in dried plums, and their metabolites, may also act as antibacterial agents in both gastrointestinal and urinary tracts.
Mandarins contains vitamins A, B, and a high level of vitamin C, a powerful antioxidant that neutralises free radicals, prevents infections, have been known to ease cramps, and vomiting, and is great for the health of your skin. Mandarin oranges contain the carotenoids beta-carotene, lutein, and zeaxanthin that function as antioxidants that protect your vision and support your immune system. Mandarins are a substantial source of insoluble fibre and soluble fibre. Insoluble fibre which keeps things moving in your digestive system and flushes out harmful toxins, and soluble fibre helps lower cholesterol and keeps blood sugar balanced by slowing food absorption. Mandarins contain calcium, phosphorus, and magnesium helping to build bone strength and fight osteoporosis. Mandarins produce synephrine, a natural decongestant, which also helps to curb production of cholesterol in the body. Mandarins contain potassium, a mineral known to help lower blood pressure and keep blood flow moving smoothly. I've written about Kale, mango and beetroot in posts above.
Day seven:
Today`s juice was pineapple, cucumber, celery, grapes, courgette, 2tsp barley grass, filtered water and 1 tsp sesame seeds. (16 oz, 400mls)
Courgettes and other types of summer squash are often recommended for digestive issues and diverticulitis since they’re hydrating and provide essential electrolytes and nutrients. Research suggests that zucchini also offers anti-inflammatory protection within the GI tract that can reduce IBS, ulcer-related symptoms and leaky gut syndrome.
A 2008 study done by the Endocrine Research Unit at Devi University in India found a high presence of polyphenols and ascorbic acid in extracts taken from the peel of zucchini and other squash vegetables. When the researchers tested the effects of using these extracts in rats studies, the group supplementing with squash extract showed beneficial effects in regard to thyroid, adrenal and insulin regulation. Cucumber, pineapple, grapes, celery have all been discussed in posts above.
Its always good to include a variety of colours and mix it up a little each day. A bit higher on the GI scale for some of these with more fruit and natural sugars. Again there is conflicting information out there about this, and even some demonising of fruits which is a shame. I know when I was healing my adrenals I had to stick to low GI foods for a while. As much as information and knowledge is good, intuition is a great internal compass.
*Disclaimer: This information is meant to demonstrate possibilities which work well and also hand in hand with other self care routines and is not intended to replace medical advice, please always consult with your doctor and healthcare team when treating any condition. *