6 Recipes of Green Juice Nutritious and Delicious!

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What Do You Need to Make a Green Juice or Smoothie?

You will only need a blender, and the components of the shake:

  • Green leafy vegetables
  • Fruits
  • Water

The mixer does not need to be special, but the most powerful have the ability to more thoroughly crush the ingredients, facilitating digestion and accelerating the absorption of nutrients.

In this other article we leave you some recommendations to miss the choice and buy your smoothie blender.

How to Make Green Juice or Smoothies?

  1. Wash the ingredients well. You can help yourself with a brush.
  2. Start by introducing the green leafy vegetables into small pieces in the blender and add one or several glasses of water to crush the vegetable.
  3. Then add the chopped fruit to facilitate mixing and beat again. This will take advantage of all its fiber.
  4. Use quality water, either filtered or bottled.
  5. Try to take it freshly to maximize its nutrients. If you have some shake left over, you can keep it for up to 24 hours in the refrigerator, in a conveniently closed container and if possible isolated from light.

Tips and Recommendations:

  • Make your smoothies with green leafy vegetables, fruits and water. You will always need those ingredients. Although you can add nuts, seeds, oils or others, keep in mind that they can slow the digestion and assimilation of shakes, as well as cause gas.
  • You have to rotate the green leafy vegetables from time to time: consuming the same vegetable continuously will cause a certain amount of toxins that all the vegetables possess in your body to accumulate, but that the body can eliminate without problem as soon as we change vegetables. You can take a spinach smoothie for several days and then You can use: chard, spinach, canons, oak leaf lettuce (always use the greenest leaf, not the iceberg for its low contribution), carrot leaves, dandelion, cabbage…
  • E vita also add  starchy vegetables  your shakes, like cauliflower, Brussels sprouts, eggplant, zucchini, squash, carrots, green beans or corn because they  do not mix  well  with fruit  and can produce gases.
  • Drink the smoothie without haste, mixing it with saliva for better absorption. And alone, without accompanying it with any other food, in this way its nutritional benefit will be greater. Fasting would be ideal, or leave a space of half an hour or forty minutes before eating anything. You can even prepare it and take it to work as a lunch.
  • Make smoothies simple and few ingredients. One or two vegetables and two or three fruits at most. Thus they will be more digestive and nutritious.
  • Both the fruits and vegetables you use must be in good condition, that is, dispense with unripened or overripe fruits, or vegetables that do not look good.
  • Use organic products whenever you can since their nutritional value is higher than those of conventional cultivation.

Little Tricks to Start:

  • Start with a simple and tasty recipe, add some fruit you like.
  • Improvise and make delicious smoothies that you no longer want to do without.
  • Make the purpose of taking it every day for fifteen or twenty days to assess its effects. Afterwards, you can take a rhythm that suits your needs.
  • Take the opportunity to use seasonal products, this will offer you a great variety to choose from.
  • It is recommended that at the beginning the shake contains a smaller proportion of green leafy vegetables and more fruit to soften its flavor, so you will familiarize yourself with new flavors.
  • You have to progressively  increase the amount of green leafy vegetables. Keep in mind that the higher this is, the greater benefits it will bring.
  • When you add celery, parsley or arugula , do it in small quantities as they have a strong flavor.
  • Write down every day and as a reminder the order that you have been taking each of these vegetables to make the rotation and thus obtain the greatest possible variety. You can even make a recipe book with those shakes that you like the most.
  • If it is a little acid, or its flavor does not convince you, you can add a little honey to soften it (but not sugar), it is usual to include a banana in almost all recipes, you will notice the difference.

Why Take Fruits and Vegetables Without Cooking?

Fruits and vegetables lose a lot of their nutritional value when cooked.  Simply boiling them for a few minutes, we will be eliminating a large part of their main nutrients, up to 90% if we make a complete boil of the vegetables, or 30% if we make them steamed !. Therefore, smoothies of fruits and vegetables preserved intact all its nutrients and properties: chlorophyll, enzymes, vitamins, minerals and fiber, which are vital for our body.

“Another key advantage of taking raw fruits and vegetables in the form of a shake is that they are assimilated more quickly when ingested liquids”.

You are saving your body part of the digestion: this work has been done by our mixer! Simply put: we are taking the healthiest food for the body, in the most efficient way we can imagine. It is an ideal situation in a world as busy as ours: we maximize our time while we take care of our food and take advantage of all the properties of the vegetables we buy, without throwing anything down the drain.

Other Benefits of Drinking Green Juice or Smoothies:

  • They help fight You are taking a very complete and totally natural multivitamin!
  • They are energetic, since they provide essential vitamins and minerals for our body, as well as other nutrients important to our health.
  • Because of its great fiber contribution, it improves the intestinal tract, so they help fight
  • They are easy to digest, so they are recommended in case of heavy digestion or suffering from such annoying gases.
  • The nutrients provided by the shakes are better absorbed when they are liquefied and retain all the properties of their ingredients when ingested in raw.
  • They improve our immune system, our defenses.
  • They help eliminate toxins from the body.
  • They hydrate our body.
  • It will help you lose weight; it is a very satiating
  • They comply with the “five servings of fruit and vegetables per day” recommended.
  • A different way of taking vegetables for those people who don’t like it.
  • It will be easier to take for people with tooth decay problems or dental implants because they will avoid chewing.
  • Easy and fast, you will spend less time in the kitchen, you just need to wash the ingredients well and chop them, forget about cooking the vegetables!
  • Economical, you only need fruits, vegetables, water and a glass blender. No cooking, no pot, no gas, etc. is necessary.
  • And it is also fun to prepare and improvise!

Chlorophyll:

The green juice of leafy vegetables are an important source of  chlorophyll, which has  healing properties : it stimulates the formation of red blood cells, improves anemia, eliminates bad breath, calm ulcerated tissues and prevents the development of cancer cells, among others.

Fiber:

It is essential for our body because it helps us eliminate the toxic wastes   that accumulate in our intestines.

Enzymes:

Fruits and vegetables have abundant enzymes, responsible for the digestion and absorption of food in the body, which guarantee an optimal metabolism and high energy levels.

Phytonutrients:

Although they are not essential nutrients, they have many benefits for our health, such as the strengthening of the immune system, neutralize free radicals and have anti-inflammatory properties.

Vitamins and Minerals:

Vitamins and minerals are essential for our body because they intervene in essential metabolic functions. The lack of any of these nutrients can cause us discomfort such as anemia, hair loss, or dry skin.

Green Smoothie Recipe with Citrus and Spinach:

In this recipe of green juice or smoothie with citrus and spinach we have a good energy contribution to start the day well, and also a good “detox” properties thanks to the antioxidants of spinach and fruit. Ideal for breakfast or mid-morning, and less suitable for diets.

Ingredients:

  • 2 cups spinach
  • 1 glass of orange juice
  • half a glass of lemon juice or, if you prefer, lime
  • 1 apple
  • 1 banana
  • 1 cup of water

Preparation:

Beat the spinach together with the water until there is a uniform mixture without lumps; then add the juice of the oranges and the lemon together with the remaining pulp of the juice to make the most of the fruit, add the banana and beat again.

Smoothie flavor: a slightly acidic taste due to lemon predominates, but if the oranges are sweet, the overall flavor of the milkshake is very pleasant. More orange juice can be added if a more pleasant taste is desired.

Quantity: 1 liter approximately

Tip: the lemon brings some acidity to the smoothie but at the same time a pleasant freshness. You can also add one more banana, an apple or a pear to sweeten, depending on tastes. It is important that the oranges are at their ripening point so that the overall flavor of the smoothie is pleasant.

Nutritional Contribution of this Shake:

  • Spinach provides a large amount of vitamin A, vitamin B9, calcium, magnesium, phosphorus and iron
  • orange and lemon are rich vitamin C
  • The red apple, because of its composition in photochemical (substances found in plant-based foods, which are not essential nutrients for life but have positive effects on health) has antioxidant characteristics, which is why it is considered anti-cancer, in addition of being depurative and toning the nervous system.
  • The banana is rich in potassium necessary for the proper functioning of the heart muscle and nervous system, and rich in magnesium, which is involved in muscle and nerve activity.

Green Juice with Strawberries and Chard Recipe:

This recipe for green juice or smoothie with strawberries and chard provides a very high amount of vitamin C, being also an excellent smoothie if you are looking for an extra fiber intake. If the banana is eliminated it can be included in slimming diets since all its ingredients are low in calories.

Ingredients:

  • 2 cups of chard
  • 1 red apple with skin
  • 10-12 strawberries
  • 1 banana (eliminate to include the shake in slimming diets)
  • 6-8 fresh mint leaves
  • 1 cup of water

Preparation: beat the chard and mint together with the water until it is well beaten; then add the chopped apple without the heart, the strawberries and the banana and beat again until the skin of the red apple is no longer noticeable in the blender.

Smoothie Flavor: strawberry flavor predominates, depending on its maturity can range from very sweet, to a little acidic. It has a touch of freshness thanks to mint. The fiber provided by strawberries makes it somewhat thick, you have to whisk a lot and add enough water if you want very liquid.

Quantity: 1 liter approximately

Tip: Keep in mind that the flavor of mint modifies the flavor of the rest of the ingredients, giving the milkshake a very fresh touch, but that may not be to everyone’s liking. If you have very rich strawberries, you can remove the mint and so you will clearly appreciate the intense strawberry flavor.

Nutritional Contribution of this Shake:

  • Swiss chard is rich in vitamin A, potassium, calcium, magnesium, phosphorus and iron
  • The red apple, because of its composition in phytochemicals (substances found in plant-based foods, which are not essential nutrients for life but have positive effects on health) has antioxidant characteristics, which is why it is considered anti-cancer, in addition of being depurative and toning the nervous system.
  • Strawberries have a lot of vitamin C, fiber, and very few calories.

Green Juice with Broccoli and Papaya Recipe:

This green juice or smoothie recipe with broccoli and papaya is a real vitamin and mineral pump. Its great variety of ingredients makes it very good as “charge batteries”, both in vitamins and energy, since it is a very energetic smoothie too. It is important that papaya is in place so that the flavor of vegetables does not prevail over the rest. Nor should we go over with broccoli because it has a very strong raw taste, and like all cruciferous vegetables, it provides a very thick texture to the smoothie, it has a lot of fiber. Peppermint is a good idea if our papaya is not ready, and also brings freshness and important minerals. On the other hand, if papaya is very tasty, you can think about not using peppermint so that the smoothie has a clearer and more defined papaya flavor.

Ingredients:

  • 10 leaves of romaine lettuce
  • 4-6 broccoli stalks (depending on size, they should not be very large or will greatly modify the flavor and texture of the shake)
  • 1/4 papayón or half papaya
  • the juice of a lemon
  • the juice of a lime
  • 1 banana
  • 8-10 peppermint leaves
  • 1 cup of water

Preparation: beat the lettuce and broccoli together with the water until there is a uniform mixture without lumps; then add the fruits: chopped papaya, lemon and lime juice along with the remaining pulp of the juice to make the most of the fruit, also add the banana and beat again.

Smoothie flavor: slightly acidic by lemon and lime, but it is compensated with the taste of papaya

Quantity: 1 liter approximately

Tip: You can substitute papayón for papaya, or mango. To give it an even richer touch, or if you need to hide a little more broccoli flavor, you can add some mint or mint leaves.

Nutritional Value of this Shake:

  • Romaine lettuce, among all kinds of lettuce is the most nutritious.
  • Papayón (a variety of papaya), is rich in beta-carotene (vitamin A), very rich in vitamin C and B9 (folic acid). Provides fiber, and by its composition in papain an enzyme that helps digest food.
  • Lemon, is very rich in vitamin C, is diuretic and helps eliminate toxins, although its acid taste is a natural protector of the stomach against ulcers and gastritis.
  • lime, is very rich in vitamin C, has beneficial properties for the respiratory system.
  • Broccoli or broccoli is very rich in vitamins A, C, and B9, in addition to the very important beta-carotenes. It is extremely antioxidant. You can see a complete article about him in this link.

Green Juice with Mango and Oranges Recipe:

The recipe for green juice with mango and oranges will surprise you, because the taste of a good mango (make sure it is very ripe) marries very well with that of oranges, and perfectly hides the flavors of the vegetable. It is important that the mango is a good size, or instead includes two small mangoes, and that they are ripe. If the mangoes are not ready, the flavor of the milkshake suffers a lot, the taste of the vegetable being much noticeable. In case the mango is not at its point it is advisable to add the juice of a lemon, in order to achieve an acid point in the whole shake

Ingredients:

  • 2-3 cups spinach, chard, kale, or any other raw vegetable that you like.
  • 1 handle
  • the juice of 2 oranges
  • 1 lemon juice (optional)
  • 1 cup of water

Preparation: beat the vegetable together with the water until there is a uniform mixture without lumps; then add the peeled and chopped mango, the juice of the two oranges with the remaining pulp of the juice to make the most of the fruit.

Smoothie flavor: sweet. Mango is a fruit with a delicious flavor that brings a lot of flavor to this recipe.

Quantity: 1 liter approximately

Tip: you can add more water, since the handle provides a lot of fiber so the texture of the milkshake is somewhat thicker. Mango is a green fruit and is ripe when it begins to have red skin. If you find it sweet, you can add the juice of a lemon and beat again a few seconds. If your mixer is one of the powerful, you can also add one or two carrots to further enhance the content of Vitamin A.

Nutritional Value of this Shake:

  • Spinach, rich in vitamin A and fiber
  • Mango, very rich in vitamin A, vitamin C and folic acid. It provides a lot of fiber
  • the orange, very rich in vitamin C and antioxidants

Green Smoothie Recipe with Nectarines:

This recipe for green juice or smoothie with nectarines is ideal for the spring season, where nectarines are tastier and cheaper. With good nectarines the taste is very pleasant. The shake contains a good variety of elements, to highlight a good contribution of fiber for several of its elements, and despite containing enough fiber; it is not the thickest we have tried. Eliminating the banana, it can also become an excellent diet shake since neither the nectarines, nor the pear, nor the grapefruit, are fruits of high caloric intake.

Ingredients:

  • 2-3 cups spinach, chard or kale
  • 3 nectarines
  • 1 pear conference
  • 1 grapefruit
  • 1 banana (eliminate if we are following a slimming diet)
  • 1 cup of water

Preparation: beat the spinach together with the water until there is a uniform mixture without lumps; then add the three chopped nectarines and pear, and the grapefruit juice along with the remaining pulp of the juice to make the most of the fruit, add the banana and beat again.

Smoothie flavor: sweet

Quantity: 1 liter approximately

Tip: remember to remove the bone from the nectarines and the central part of the pear. When buying grapefruits, it is convenient to choose a grapefruit that weighs, with thin skin that is not very hard and larger, these are usually more juicy and have more juice.

Nutritional Value of this Shake:

  • Spinach is very rich in provitamin A and folic acid. And in minerals such as potassium, calcium, phosphorus, magnesium and iron. They also provide a lot of fiber
  • Nectarines, very rich in fiber that helps control intestinal transit.
  • Grapefruit, very rich in vitamin C.
  • Pear is rich in fiber and water, indicated for various digestive system problems.
  • Banana is rich in potassium and magnesium, minerals necessary for the functioning of the muscles and nervous system.

Green Smoothie with Melon and Apple Recipe:

The recipe for green juice or smoothie with melon and apple can be used in two ways: on the one hand it is a fresh recipe ideal for summer, with very typical ingredients of the season and that provide a good combination of hydration, vitamins and minerals, as well as a refreshing taste. On the other hand, eliminating the banana from the recipe, it becomes ideal for slimming diets, since the rest of the components are fruits of low caloric intake but good satiating power.

Ingredients:

  • 2-3 cups spinach
  • 3 slices of melon
  • 1 apple
  • the juice of 1 lemon
  • 1 banana (Remove if we are looking for a low-calorie smoothie)
  • 1 cup of water

Preparation: beat the spinach together with the water until there is a uniform mixture without lumps; then add the slices of melon, the sliced ​​and skinned apple, the lemon juice along with the remaining pulp of the juice to make the most of the fruit, add the banana and beat again.

Smoothie flavor: sweet

Quantity: 1 liter approximately

Tip: the lemon brings some acidity to the smoothie but at the same time a pleasant flavor that camouflages with the sweetness of melon and apple. You can add 1 banana to sweeten, but keep in mind that it will provide more calories and if you are looking to lose weight it is not recommended.

Nutritional Value of this Shake:

  • Spinach is very rich in provitamin A and folic acid. And in minerals such as potassium, calcium, phosphorus, magnesium and iron. They also provide a lot of fiber.
  • The melon is diuretic and slightly laxative, so its consumption is recommended in cases of constipation.
  • The apple facilitates digestion and is a natural antacid for the stomach. It is rich in pectin, a type of fiber that regulates intestinal transit.
  • Lemon, very rich in vitamin C. It is diuretic and helps eliminate toxins. It also has numerous antioxidant components.
  • Banana is rich in potassium and magnesium, minerals necessary for the functioning of the muscles and nervous system.