Juicing recipes and other nutritional information

Why should we juice?

Mom tells you “Eat your fruits and vegetables.” More than likely you’ve heard that statement since childhood.  Why is it good advice?  Because your mom is always right, right? Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.  Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.  Most fruits and vegetables are naturally low in fat and calories and are filling. Juicing probably is not any healthier than eating whole fruits and vegetables.  Juicing extracts the juice from fresh fruits or vegetables.  The resulting liquid contains most of the vitamins, minerals and plant chemicals (phytonutrients) found in the whole fruit. However, whole fruits and vegetables also have healthy fiber, which is lost during most juicing.  However Juicing allows for you to get the recommended number of fruit and vegetable servings.   A good way to get the vitamins your body needs on a daily basis.  Not to mention natural juice is better for the whole family.   Here are a few juicing recipes I’ve used and hopefully you will enjoy them as much as I do.  I will give them a rate and review with a 1-10 star rating.  1 being the worst 10 being the best.  Remember all the fruits and vegetables are fresh not cooked.

I call this one "The Schwarzenegger" SO LETS GET TO CHOPIN!! START CHOPIN! LOL
I call this one “The Schwarzenegger” SO LETS GET TO CHOPIN!! START CHOPIN! LOL

This drink is a 2 part mixing, first the juicer then the blender.

  • 1 Bet
  • 2 Stalks of celery
  • 1 Cucumber
  • 1 Golden delish apple (I used a green sweeter)

After the juicing part pour in a blender and add blend away

  • 1 banana
  • 1 Cup of coconut water
  • 1 TBS of Whey protein (you can add more that’s your choice)
  • 1 Cup of ice
  • 1/2 TBS of chia seeds

Nutritional information for “The Schwarzenegger”

                                                 beets

One half cup of beets, cooked, boiled, drained, without salt contains 1.43 grams protein, 37 calories and 1.7 grams dietary fiber. Potassium – 259 mg       Phosphorus – 32 mg  Magnesium – 20 mg  Calcium – 14 mg Iron – 0.67 mg Sodium – 65 mg  Zinc – 0.3 mg  Copper – 0.063 mg Manganese – 0.277 mg Selenium – 0.6 mcg  Vitamin A – 30 iu  Vitamin C – 3.1 mg Niacin – 0.281 mgFolate – 68 mcg Vitamin B1 (thiamine) – 0.023 mg  Vitamin B2 (riboflavin) – 0.034 mg Pantothenic Acid – 0.123 mgVitamin B6 – 0.057 mg Vitamin K – 0.2 mcg Vitamin E – 0.03 mg celery One cup of celery, cooked, boiled, drained with no added salt has 1.25 grams protein, 27 calories and 2.4 grams of dietary fiber. Potassium – 426 mg Phosphorus – 38 mg Magnesium – 18 mg Calcium – 63 mg Iron – 0.63 mg Sodium – 136 mg Zinc – 0.21 mg Copper – 0.054 mg Manganese – 0.159 mg Selenium – 1.5 mcg Vitamin C – 9.2 mg Niacin – 0.479 mg Vitamin B1 (thiamine) – 0.064 mg Vitamin B2 (riboflavin) – 0.07 mg Vitamin B6 – 0.129 mg Folate – 33 mcg Pantothenic Acid – 0.292 mg Vitamin A – 782 IU Vitamin K – 56.7 mcg Vitamin E – 0.53 IU cucumber   Half a cup of sliced cucumber with skins contains .34 grams protein, 8 calories and .3 grams fiber. Potassium – 76 mg Phosphorus – 12 mg Magnesium – 7 mg Sodium – 1 mg Calcium – 8 mg Iron – 0.15 mg Zinc – 0.1 mg Copper – 0.021 mg Manganese – 0.041 mg Selenium – 0.2 mcg Vitamin C – 1.5 mg Niacin – 0.051 mg Vitamin B1 (thiamine) – 0.014 mg Vitamin B2 (riboflavin) – 0.017 mg Vitamin B6 – 0.021 mg Folate – 4 mcg Pantothenic Acid – 0.135 mg Vitamin A – 55 IU Vitamin K – 8.5 mcg Vitamin E – 0.02 mg apple One medium apple with skin contains 0.47 grams of protein, 95 calories, and 4.4 grams of dietary fiber Potassium – 195 mg Calcium – 11 mg Phosphorus – 20 mg Magnesium – 9 mg Manganese – 0.064 mg Iron – 0.22 mg Sodium – 2 mg Copper – 0.049 mg Zinc – 0.07 mg Vitamin A – 98 IU Vitamin B1 (thiamine) – 0.031 mg Vitamin B2 (riboflavin) – 0.047 mg Niacin – 0.166 mg Folate – 5 mcg Pantothenic Acid – 0.111 mg Vitamin B6 – 0.075 mg Vitamin C – 8.4 mg Vitamin E – 0.33 mg Vitamin K – 4 mcg banana One medium banana contains 1.29 grams of protein, 105 calories and 3.1 grams of dietary fiber. Potassium – 422 mg Phosphorus – 26 mg Magnesium – 32 mg Calcium – 6 mg Sodium – 1 mg Iron – 0.31 mg Selenium 1.2 mcg Manganese – 0.319 mg Copper – 0.092 mg Zinc – 0.18 mg Vitamin A – 76 IU Vitamin B1 (thiamine) – 0.037 mg Vitamin B2 (riboflavin) – 0.086 mg Niacin – 0.785 mg Folate – 24 mcg Pantothenic Acid – 0.394 mg Vitamin B6 – 0.433 mg Vitamin C – 10.3 mg Vitamin E – 0.12 mg Vitamin K – 0.6 mcg ZIC-00000-0Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, and minerals to replenish hydration levels within the body.  Coconut water has been generally offered to patients with diarrhea in many tropic regions to replace the fluid loss from the gastrointestinal tract and reduce the need for intravenous therapy. The osmolarity of tender coconut water is slightly greater than that of WHO recommended ORS (Oral Rehydration Therapy) osmolarity. Presence of other biological constituents like amino acids, enzymes, minerals, and fatty acids may account for this higher osmolarity. However, unlike WHO-ORS, its water is very low in sodium and chlorides, but rich in sugars and amino acids. This well-balanced fluid composition  would be the ideal drink, instead of any other brand of soft drink beverages, in dehydration conditions. Coconut water is composed of many naturally occurring bioactive enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA-polymerases etc. In effect, these enzymes help in the digestion and metabolism. Body fortress whey protein

Proteins perform vital functions in the human body like repairing the body cells, muscles, and bones. It is a good source of energy and controls the metabolism of the human body. They are made up of essential amino acids, and particularly whey protein is a rich source of these. It has an extremely high protein content and is a by-product of cheeses
  Chia seeds are promoted as a weight-loss aid and are believed to reduce the risk of cardiovascular disease
Chia-Seed
In addition to their high-fiber content, chia seeds are a good source of omega-3 fatty acids, plus a few vitamins and minerals. Here are the nutrition highlights for 1 ounce of chia seeds:
  • Calories – 138
  • Fiber – 9.8 grams
  • Total Fat – 8.71 grams
  • Omega-3 Fatty Acids (Alpha Linolenic Acid) – 5.1 grams
  • Monounsaturated Fatty Acids – 0.66 grams
  • Saturated Fatty Acids – 0.94 grams
  • Calcium – 179 milligrams
  • Magnesium – 95 milligrams
  • Iron – 2.19 milligrams
  • Zinc – 1.30 milligrams
  • Niacin – 2.5 milligrams
  • Folate – 14 micrograms
  • Vitamin A – 15 International Units

                                                                       “My review”

With all that said, how was the taste??? This drink takes some getting used to, just like the name and accent of Arnold Schwarzenegger.  I wasn’t sure if it was the taste of the cucumber or the celery, but it was a little overwhelming.  The taste was somewhat ok  and kind of frothy, but like I said it will take some getting use to.  Definitely not a “put on ice” and sip kind of drink, that’s for sure.  I have tasted post workout drinks that were worse than this one.  Sorry Arnold, but I give “The Schwarzenegger” a 5… 3 for taste and a 2 for texture.  On the good side its full of nutritional value, so there’s that… Maybe with some changes to it “I’LL BE BACK”  HAHA… see what I did there?

 

                                                           “The Turbo Charger”

 I call this one "The Turbo Charger"
I call this one “The Turbo Charger”
 This drink is perfect for that pick me you in the morning or even after a good workout.
  • 1 Crown of broccoli
  • 1 bunch of green grapes
  • 2 Handfuls of spinach
  • 2 Large  Collard green leaves

broccoli   Half cup of broccoli, cooked with no added salt contains 1.86 grams protein, 27 calories and 2.6 grams dietary fiber. Potassium – 229 mg Phosphorus – 52 mg Calcium – 31 mg Sodium – 32 mg Magnesium – 16 mg Iron – 0.52 mg Zinc – 0.35 mg Copper – 0.048 mg Manganese – 0.151 mg Selenium – 1.2 mcg Vitamin A – 1207 IU Vitamin C – 50.6 mg Niacin – 0.431 mg Vitamin B1 (thiamine) – 0.049 mg Vitamin B2 (riboflavin) – 0.096 mg Vitamin B6 – 0.156 mg Pantothenic Acid – 0.48 mg Folate – 84 mcg Vitamin K – 110 mcg Vitamin E – 1.13 mg Vitamin A – 1207 IU Vitamin C – 50.6 mg Niacin – 0.431 mg Vitamin B1 (thiamine) – 0.049 mg Vitamin B2 (riboflavin) – 0.096 mg Vitamin B6 – 0.156 mg Pantothenic Acid – 0.48 mg Folate – 84 mcg Vitamin K – 110 mcg Vitamin E – 1.13 mg One cup of grapes contains 1.09 gram of protein, 104 calories and 1.4 grams of dietary fiber. grapes   Potassium – 288 mg Phosphorus – 30 mg Magnesium – 11 mg Calcium – 15 mg Sodium – 3 mg Iron – 0.54 mg Selenium 0.2 mcg Manganese – 0.107 mg Copper – 0.192 mg Zinc – 0.11 mg  Vitamin A – 100 IU Vitamin B1 (thiamine) – 0.104 mg Vitamin B2 (riboflavin) – 0.106 mg Niacin – 0.284 mg  Folate – 3 mcg Pantothenic Acid – 0.076 mg Vitamin B6 – 0.13 mgVitamin C – 16.3 mg Vitamin E – 0.29 mg Vitamin K – 22 mcg spinach   One cup of raw spinach contains 0.86 grams of protein, 7 calories and 0.7 grams of fiber. Potassium – 167 mg Phosphorus – 15 mg Magnesium – 24 mg Calcium – 30 mg Iron – 0.81 mg Sodium – 24 mg Zinc – 0.16 mg Copper – 0.039 mg Manganese – 0.269 mg Selenium – 0.3 mcg  Vitamin C – 8.4 mg Niacin – 0.217 mg Vitamin B1 (thiamine) – 0.023 mg Vitamin B2 (riboflavin) – 0.057 mg Vitamin B6 – 0.059 mg Pantothenic Acid – 0.02 mg Folate – 58 mcg Vitamin A – 2813 mg Vitamin K – 144.9 mcg Vitamin E – 0.61 mg collard greens

There are only 56 calories per 1/2 cup serving of collard greens. These calories are made up of 68 percent carbohydrates, 12 percent fats and 20 percent protein. This is a good ratio for athletes and those who do a lot of aerobic activity. The darker green the vegetable, the better the nutrition. The vegetable is rich in vitamins  B2, B6,  and K. It also contains manganese, calcium, zinc and potassium. Collard greens are an excellent source of antioxidants such as vitamins A, C and E. One cup of the cooked greens provides almost 120 percent of the daily value for vitamin A, 60 percent for vitamin C and 10 percent for vitamin E. These antioxidants reduce the harmful activities of free radicals. Antioxidants help to clear free radicals from the body. Consequently, the symptoms of many diseases are reduced.  The vegetable is a rich source of manganese.  A cup of the cooked greens provides about 50 percent of the recommended daily value for manganese.  This mineral works as an enzyme activator. It is also used to manufacture antioxidant enzymes in the body that protect cells from free radicals.  The vegetable is also a good source of zinc. One cup provides about 5 percent of the recommended daily value for zinc.   Zinc plays a vital role in immune functions. It sustains the functions of white cells, protects cells from free radical damage and inhibits the proliferation of several viruses.

                                                                         “My review”

This  drink was aces, I loved it.  The green grapes gave it that sweetness it needed to give it an extra boost. The texture was smooth and just a little frothy on top all In all I would give it an 8