More and more people are worrying about following healthier habits. And when it comes to food, it turns and stirs a novelty: it is a food that is good for health in general; a tea that helps you lose weight; an ingredient that should be included in the preparation of the dishes etc.
All this ends up leaving some people in doubt. After all, what really works? What should be included in the menu?
It is a fact that there are numerous powerful foods, it is agreed that health and good nutrition go together. However, sometimes, some foods / ingredients / drinks labeled as? Miraculous? ? especially when the goal is weight loss? they earn a "exaggerated" reputation.
But one type of drink that has been successful for a long time and, in fact, deserves all the highlight is the so-called green juice. And if you had any questions about it, you'll love to know a little more about it and especially check out delicious recipes to make at home!
After all, what is green juice?
? Green juice is not just a fad and not part of a miracle treatment, it is a preparation with specific properties involving the concepts of nutrigenomics? which aim to promote the renewal of the physiological functioning of the digestive tract, increasing vitality and energy, improving circulation, strengthening the body's defenses and slowing down the aging process ?, says Karyna Pugliese, nutritionist of the Bride in Form team.
Read also: Flavored ice makes the most beautiful and delicious drinks
? Sources of fiber, vitamins, minerals, rich in chlorophyll, phenolic acids, glycosides and flavonoids, green juices act as potent catalysts for the elimination of toxins and aim to provide the body with many nutrients, activating metabolism and assisting organs as well. whole ?, explains nutritionist Karyna.
Thaianna Velasco, Functional Nutritionist at the Helena Costa Clinic in Rio de Janeiro, points out that green juices are those that mix dark green leaves with fruits and other foods considered functional. "Because this type of juice concentrates foods of high nutritional value, these foods together form a very rich drink in vitamins, minerals and antioxidants, capable of bringing numerous health benefits," he says.
24 suggestions of green juice
It is certainly worth including the green juice in your diet and below you give good recipes and tips for it!
1. Green kale juice with lemon: ½ lemon + 1 leaf of kale + 200 ml of water. Put the lemon juice along with the cabbage leaf in the blender and gradually add water. When the juice is in a uniform texture and color, it is ready.
2. Traditional Green Juice: 2 oranges + 3 kale leaves + 1 piece of ginger + 1 liter of water. Peel the oranges, cut them into pieces, removing the seeds; place in a blender along with the well-washed stalked cabbage leaves. Add ginger and water. Beat it all. Strain only if necessary.
Read also: 10 juices with medicinal powers
3. Apple kale juice: 2 apples + 2 kale leaves + ½ lemon + 200 ml of water. Cut the apples in half and remove their seeds, placing in the blender with the other ingredients. Strain only if necessary.
4. Green pineapple and cucumber juice: 1 medium slice of pineapple + 1 large leaf of cabbage + 1 small piece of cucumber + 1 thin slice of ginger + 200 ml of coconut water (or water). Put all the items in a blender and then beat well so you don't have to strain.
5. Green Apple Juice and Cabbage: 1 green apple + 1 large kale leaf + 1 small piece of fresh fennel + 200 ml of coconut water (or water). Put all the items in a blender and then beat well so you don't have to strain.
6. Green diuretic juice (recipe by Dr. Karyna Pugliese): 1 large leaf of broccoli + 1/2 whole lemon (pulp and peel) + 1/2 chopped Japanese cucumber + 1 slice of celery + 1 large slice of melon + 1 handful of parsley + 200 ml poo. Mix all ingredients in a blender. Drink without straining.
7. Energizing Green Juice (recipe from Dr. Karyna Pugliese): 1 handful of watercress + 1 small carrot cut into pieces + 1 piece (2 cm) of ginger + 1 teaspoon of Peruvian apple + 1 lemon juice + 200 ml orange juice. Mix all ingredients in a blender. Drink without straining.
Read also: The power of pink juice
8. Detoxifying Green Juice (Dr. Karyna Pugliese's recipe): 1 kale leaf + 1 peeled, seedless medium apple, cut into pieces + 1 fennel stalk + 1 handful of parsley and mint + 1/2 lemon juice + 200 ml water. Mix all ingredients in a blender.Drink without straining.
9. Anti-Inflammatory Green Juice (Dr. Karyna Pugliese's recipe): 1 cup dark green leaf mix (except raw spinach as it is rich in oxalate) + 1 cup (coffee) Aloe Vera + 1 apple in shell + 1 tablespoon of golden flax seed + 1 handful of mint + 1 handful of rosemary. Mix all ingredients in a blender. Drink without straining.
10. Green Cashew Juice: 1 frozen cashew flesh + 1 large kale leaf + 1 small handful of celery + 1 thin slice of ginger + 200 ml of coconut water (or water). Beat all ingredients well in a blender and try to drink without straining.
11. Green Pear Juice with Parsley (recipe by Dr. Carla Cotta): First prepare parsley cubes (whisk 1 parsley sauce with 500 ml or more of alkaline water or natural coconut water in a blender until it is very green water. Take without straining to fill the ice pan and freeze for a maximum of one week) . For the juice use 2 to 3 stones of parsley cubes + 1 peeled and pitted pear + 6 mint leaves + 1 fresh ginger flake or fresh peeled turmeric + 200 ml of filtered alkaline water or natural coconut water. Blend all ingredients until all incorporate and then take.
12. Green juice with peach: 1 frozen peach pulp + 1 large kale leaf + 1 teaspoon parsley + 1 thin slice of ginger + 200 ml coconut water (or water). Beat all ingredients well in a blender and try to drink without straining.
Read also: Cabbage Juice: Why Add It To Your Diet?
13. Green juice with acerola: 1 frozen acerola pulp + 1 large kale leaf + 1 small piece of fresh fennel + 1 thin slice of ginger + 200 ml of coconut water (or water). Beat all ingredients well in a blender and try to drink without straining.
14. Green juice with passion fruit and chlorophyll (recipe from Dr. Thaianna Velasco): ½ passion fruit + 100ml coconut water + 1 apple + frozen chlorophyll. Beat in a blender.
15. Green juice with watermelon and strawberry (recipe by Dr. Thaianna Velasco): 2 sprigs of mint + 1 slice of watermelon + 4 strawberries + 1 piece of ginger (small) + 1 pinch of cinnamon. Beat in blender or centrifuge.
16. Green juice with spinach and blueberry (recipe from Dr. Thaianna Velasco): Cabbage and spinach cubes (ice) + 150 ml coconut water + blueberry + 1 teaspoon. Beat in a blender.
17. Green juice with Sicilian lemon (recipe from Dr. Thaianna Velasco): 2 kale leaves + 1 apple + 1 Sicilian lemon + 1 small piece of ginger root. Centrifuge. Add a tablespoon of flaxseed or green banana flour to the glass when ready.
18. Green juice with kiwi: 1 kiwi + 1 large kale leaf + 1 small piece of cucumber + 3 fresh mint leaves + 200 ml of coconut water (or water). Beat all ingredients well in a blender and try to drink without straining.
19. Green juice with broccoli: 1 lemon juice + 2/3 cup broccoli + 3 fresh mint leaves + 200 ml coconut water (or water). Beat all ingredients well in a blender and try to drink without straining.
20. Green Passion Fruit Juice: 1 passion fruit + 1 large kale leaf + 1 small piece of cucumber + 1 thin slice of ginger + 200 ml of coconut water (or water). First make a juice with coconut water (or water) and passion fruit, then beat with the other ingredients and try to drink without straining.
21. Green juice with melon: 1 medium slice of melon + 2/3 cup of watercress + 1 small piece of fresh fennel + 1 thin slice of ginger + 200 ml of coconut water (or water). Beat all ingredients well in a blender and try to drink without straining.
22. Apple Juice with Cucumber: 1 apple + 1 kale leaf + 1/2 Japanese cucumber + 1 thin slice of ginger + 1 teaspoon chia + 400 ml of coconut water. Beat all ingredients well in a blender and try to drink without straining.
23. Detoxifying green juice with watermelon: 2 thick slices of watermelon + 1 small bundle of parsley + 2 apples + 2 stalks of celery with leaves + 3 stalks of fennel + 1 carrot + 2 oranges + 2 kale leaves + 1 whole cucumber. Beat all ingredients well in a blender. Strain only if necessary.
24. Green juice with red fruits: 1 leaf of cabbage + 1 cup and a half of berries (strawberry, raspberry, blackberry) + 150 ml of orange juice + 1 handful of mint leaves. Beat all ingredients well in a blender. Drink without straining.
It's worth mentioning that these are just some of the many green juice recipes you can make! By choosing good ingredients you can create delicious and supersaudible juices!
Benefits of Green Juice
Carla Cotta, Functional Nutritionist at the Essendi Clinic in Rio de Janeiro, explains that the vitamins and minerals in the combination of dark green fruits and vegetables provide satiety and vitality.The benefit is related to the alkaline potential of dark green vegetables and to vitamins and minerals such as magnesium and calcium present in fruits and vegetables with excellent bioavailability. for cell nutrition?
Karyna highlights as key benefits of green juice:
- It is detoxifying;
- It is antioxidant;
- It is anti-inflammatory;
- It is thermogenic;
- Strengthens the immune system;
- Assists in the treatment of anemia;
- Helps the cardiovascular system;
- Helps the weight loss process;
- Promotes bowel function;
- It is rejuvenating;
- It is moisturizing;
- It is energetic and invigorating;
- Prevents diseases.
What can not miss in the recipe?
Thaianna points out that green juice must contain dark green leaves such as kale, parsley, spinach, chlorophyll, mint.
Karyna talks below about? Superfoods? that make all the difference in green juice:
Green leaves: They have magnesium, mineral, have participation in muscle contraction and relaxation, functioning of certain enzymes in the body, production and transport of energy and protein production and assist in increasing the hormone adiponectin responsible for satiety. They have non-heme iron, which does oxygen transport and regulate cell growth and differentiation. Nitrate that activates gastric contractility and muscle relaxation, has antioxidant action, aids blood fluidification and platelet aggregation, aids purification and liver function ?, adds nutritionist Karyna.
Ginger: Root used in cooking and medicine, is recognized for being a thermogenic food, capable of accelerating metabolism and favoring the burning of body fat. Has bactericidal action, detoxifying, improving the performance of the digestive system, respiratory and circulatory. Ginger also eases nausea. Does it act directly on the liver to help cleanse and metabolize nutrients ?, adds Karyna.
Apple: Pectin-rich fruit that aids in satiety, intragastric gelation and balances cholesterol. "It also has inulin, a potent parabiotic (food for good gut bacteria)," says nutritionist Karyna.
Lemon: Excellent source of vitamin C, helps maintain gastric pH while avoiding metabolic acidity,? Besides having a potent antioxidant action, which strengthens the immune system, slows premature aging, blocks free radicals, thus offering protection against cancer and other diseases. ?, explains Karyna.
Green Juice: Strain or not Strain?
Nutritionist Thaianna explains that in order to enjoy all the benefits of green juice and still lower the glycemic index, the ideal is that it is not strained. "However, people with a tendency to loose their gut may decrease the amount of fiber straining the juice," he says.
An important tip is always to beat the ingredients well in the blender so as not to have to strain the juice.
How to consume green juice?
Karyna explains that a 300 ml glass of green juice is a satisfactory amount to drink a day. Consumption should occur within 10 minutes of preparation and preferably fasting. Thus, it has a lower chance of oxidizing and stimulates liver decoding, eliminating toxins and accumulated excess, helping to accelerate metabolism and preparing the body to receive the nutrients of the day. Then it is recommended to wait 15 to 30 minutes for the next meal ?, he says.
Thaianna points out that fasting and morning is the best time to drink green juice. But that does not mean that it cannot be taken at another time. "In fasting, the benefits are only potentialized," he says.
Nutritionist Thaianna points out that one should not drink green juice along with the main meals. "This is because, during food, we need acidity for good digestion and green juice is highly alkaline, changing the acidity needed for this moment," he explains.
Who is the green juice for?
Thaianna explains that green juice is suitable for all people, especially those seeking a reeducation and improve intestinal health and overall health.
Does nutritionist Carla point out that this type of juice is indicated for bone health, vitality, in some cases of anemia and in the detoxification process? since cabbage and other dark green vegetables favor the elimination of toxins in the liver mainly.
Tips to facilitate the preparation and consumption of green juice
With the rush of everyday life many people comment that they do not have time to prepare their green juice. However, some tips may help in this regard. Check out:
1. Make the frozen green juice
Karyna points out that frozen green juice is a facilitator for those who want to consume it, but do not have time to prepare it daily. "The ideal would be to prepare it every three days," he says. Write down the recipe:
- 1 packet of kale leaves
- 3 apples
- 1 whole pineapple (without shell)
- 1 small whole ginger (without shell)
- 3 celery or fennel stalks
- 1 pack of parsley
- 1 pack of mint
- Mineral water is enough.
Preparation: Beat everything in a blender until it forms a thick paste, put in ice pans or straight into 200 ml bottles and freeze quickly to avoid oxidizing. Remove the night before keeping in refrigerator. The next day add 150 ml of water or coconut water.
2. Make cabbage ice
When you buy a bundle of sprouts, you usually don't use it whole. A great tip for preserving the leaves and also for facilitating the preparation of their juices is to turn them into ice.
Put the leaves in a blender with a small amount of water (only to be able to beat). Transfer the contents to the ice tray. Then just use the kale ice stones to make your green juice.
3. Cut the food the night before
To speed up juice preparation, you can leave already cleaned and diced fruits and vegetables in the refrigerator the night before.
But the ideal, according to nutritionist Carla, to avoid loss of vitamins, such as vitamin C which is very sensitive, is that the preparation is made at the time of consumption, also avoiding the oxidation of nutrients. The methods that preserve the most nutrients are those that use cold pressing. Tip: use alkaline water, preferably, to prepare the cabbage cubes or dark green vegetables and leave frozen for a maximum of one week ?, ends.
Lastly, a precious tip is always vary the recipe! Try various combinations of green juice even so as not to get seasick and be able to maintain a routine of taking it. Swap fruits, add coconut water in one or another recipe, try adding spices? Everything is valid!
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