40 Juicing Recipes for Weight Loss and Healthy Living (5 page)

Grape + Apple + Lemon + Cucumber + Parsley + Celery + Beet

Yield: 1 glass

Ingredients:

• 1 cup grapes
  
• 1 apple
  
• 1 lemon
  
• 1 cucumber
  
• ½ cup parsley
  
• 4 stalks celery
  
• 1 medium beet
  

Preparation:

1. Rinse all ingredients in running water to remove dirt and soil.
   
2. Core apple but do not remove the skin. Cut =into medium sized wedges.
   
3. Peel lemon and remove seeds. Cut into half-inch slices.
   
4. Wash cucumbers and slice into 1-inch chunks.
   
5. Chop parsley and celery.
   
6. Cut beets into wedges.
   
7. Run all ingredients through a juicer.
   
8. Pour juice over crushed ice in a glass. Drink fresh.
   

Variation:

• Add ½ jalapeno pepper (with seeds discarded) for an extra punch to this green juice.
  

Juicing Tip:

• Adding beets to your juice will impart it with a deep red color—an interesting way to make your “green” juice pop with color!
  

Weight loss benefit:

This juice has an all-star cast of fruits and vegetables that contain loads of vitamins and minerals that are great for your health. Best of all, it is a filling substitute to a meal.

Apple + Collard Greens + Kale + Cilantro + Bell Pepper + Carrot

Yield: 1 glass

Ingredients:

• 1 1/3 cup chopped apples
  
• 1 cup chopped collard greens
  
• 1 cup chopped kale leaves
  
• 1 cup chopped cilantro leaves
  
• ½ cup chopped red bell pepper
  
• 1 ½ cup chopped carrots
  

Preparation:

1. Rinse all ingredients under cold running water before peeling and chopping.
   
2. Run all ingredients through a juicer. Pour into a glass and stir. Drink immediately.
   

Juicing tip:

• For easy juicing, pack a tablespoon of green leafy vegetables such as collard greens, kale and cilantro into tight balls before putting through the juicer chute. Alternate greens and other vegetables or fruits to avoid clogging your juicer.
  

Weight loss benefit:

Collard greens, a close cousin to kale in the cabbage family of vegetables, are rich in fiber and vitamins. It is rich in calcium and low in calories. 

Blueberries + Apple + Orange + Zucchini + Red Cabbage + Kale + Cucumber

Yield: 3 glasses

Ingredients:

• 1 cup blueberries
  
• 2 cups quartered apples (or 2 small wholes)
  
• 1 medium orange, peeled and deseeded
  
• 2 cups sliced zucchini (about 2 small wholes)
  
• 1 cup chopped red cabbage (about ¼ small head)
  
• 1 cup chopped kale leaves, chopped (about 4 medium leaves)
  
• 2 cups diced cucumber (about ½ small cucumber)
  

Preparation:

1. Wash and prepare vegetables and fruits in sizes that will fit the feeding chute of your juicer.
   
2. Put all ingredients through a juicer.
   
3. Pour into glasses and serve fresh.
   

Variation:

• Add a tablespoon of shredded young coconut meat for every glass of juice
  

Juicing tips:

• For best juicing results, run kale leaves and apples together through juicer.
  
• It is always best to juice apples with their skin on to get the most out of the apples’ nutrients. Always discard the seeds though, as apple seeds contain toxins that are harmful to your body.
  

Weight loss benefit:

Zucchini makes a versatile addition to your juice diet because it cleanses and promotes stable blood sugar level.

Blueberries are an excellent fruit for weight loss because it helps get rid of belly fat and accelerates the reduction of overall body weight.

Fruit Smoothies

Mango + Green Tea

Yield: 1 glass

Ingredients:

• 1 cup sliced ripe mangoes
  
• ½ cup freshly brewed green tea
  
• 1 tablespoon raw honey
  
• ½ cup low-fat yogurt
  
• 1 cup ice cubes
  

Preparation:

1. Cool brewed green tea to room temperature.
   
2. Peel mangoes, remove seed and slice.
   
3. In a blender, mix all ingredients and process until smooth.
   
4. Pour into a glass and serve immediately.
   

Variation:

• You can use flavored yogurt in vanilla or in any flavor that would complement mangoes—try berries or banana!
  

Weight loss benefit:

This tea-based smoothie is not only delicious, nutritious and filling but also a great metabolism booster because of the catechins and caffeine found in green tea.

Strawberry + Banana + Mango

Yield: 1 glass

Ingredients:

• ½ cup whole strawberries
  
• ½ cup banana slices
  
• ¼ cup ripe mango slices
  
• ½ cup low-fat yogurt or milk
  
• Ground nuts (any kind) for sprinkling
  

Preparation:

1. Wash all ingredients before preparing.
   
2. Remove leaves and stems from strawberries. Set aside.
   
3. Peel banana and cut into 1-inch slices (crosswise).
   
4. Peel mango and remove seed. Cut into 2-inch strips.
   
5. Put all ingredients in a blender. Process until creamy and smooth. Pour into a glass and drink immediately.
   

Variation:

• For a cold treat, add about half a cup of ice cubes before blending.
  
• Want something extraordinary? Replace yogurt or milk with your preferred flavor of low-fat ice cream!
  

Weight loss benefit:

This smoothie is a thirst and hunger quencher packed with nutrients and vitamins. Best of all, it tastes great! 

Banana + Peach + Prunes

Yield: 1 glass

Ingredients:

• 1 cup diced ripe bananas
  
• ½ cup pitted peach
  
• 2 whole pitted prunes (dried or fresh)
  
• ½ cup low-fat milk
  
• ½ cup low-fat yogurt
  
• 1 tablespoon raw honey
  

Preparation:

1. Peel bananas and dice.
   
2. Cut each peach fruit into halves.
   
3. In a blender, mix all ingredients and process until smooth.
   

Variation:

• For a cold treat, add about half a cup of ice cubes into the mix before blending.
  
• Stir in 1 tablespoon of raw honey to your juice before drinking for a sweeter but nonetheless healthy version of this recipe.
  

Weight loss benefit:

1. This is an all-natural, low-fat, high-fiber juice suited for those on a weight loss juicing diet.
   
2. Because peaches are sweet, they are good a substitute for sweets like chocolates, ice cream and candy. Best of all, a medium-sized peach fruit contains only 38 calories but packs loads of vitamins C and K, phosphorous, magnesium and calcium.
   

Orange + Apple + Berries

Yield: 1 glass

Ingredients:

• 2 whole oranges
  
• 1 cup apple (cored and sliced)
  
• ½ cup fresh or frozen strawberries
  
• ½ cup fresh or frozen raspberries
  
• ½ cup low-fat yogurt or milk
  

Preparation:

1. Put all ingredients in a blender and process until smooth and well mixed.
   
2. Pour into a tall glass and serve.
   

Variation:

• Add a few mint leaves (about 3 to 5 leaves) before blending to further enhance the taste of berries.
  
• Mix half a cup of crushed ice with the juice before serving for a cold treat.
  

Weight loss benefit:

With all the berries and citrus in this smoothie, this is a powerhouse of Vitamin C that will certainly boost your immune system. Plus, the combination of yogurt and apples will work wonders for your digestion. 

Berries + Banana + Chia Seeds

Yield: 1 glass

Ingredients:

• 1 cup assorted berries
  
• ½ cup banana
  
• 3 tablespoons whey protein powder
  
• 1 tablespoon dried chia seeds
  
• 1 cup low-fat milk (almond, soy or skim milk are great choices)
  
• ½ cup ice cubes
  

Preparation:

1. Peel the bananas and cut into 1-inch thick slices
   
2. Put all ingredients in a blender and process until smooth. Pour into a glass and drink fresh.
   

Variation:

• While fresh berries are best used for this recipe, do not worry if you only have dried ones. Just soak dried berries in water for a few minutes (just enough to hydrate them a bit) and then proceed as if you are using fresh produce.
  
• No available chia seeds? Try psyllium husks as an alternative.
  

Weight loss benefits:

1. Berries are a good source of carbohydrates that provides energy. They are also loaded with fiber, minerals and vitamins.
   
2. Aside from packing in heaps of vitamins, minerals and fiber, chia seeds are also full of the health fat omega-3 fatty acid and proteins that serve as antioxidants.
   
3. Overall, this nutrient-packed smoothie is a wonderfully filling, low-calorie drink perfect to have as a replacement for breakfast or even lunch.
   

Conclusion

To juicing and beyond

When embarking on a weight loss program, it is always useful to remember that the journey to being fit and trim does not have to be done through a road of deprivation. Trim down the calories but get high on nutritious, satisfying and delicious foods. The journey to weight loss
can
be done with fruit and vegetable juices that will keep you satiated and healthy.

Let’s hope that this juicing for weight loss recipe book help you get on to your healthy voyage and may the recipe suggestions here be just the beginning of more satisfying juice drinking sessions. The road to a trim and healthy you is fast and easy with juicing. Explore more fruits and vegetables, try a new mix here and there, and welcome your new and healthy lifestyle with juicing!

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