Juices and smoothies can be a wonderful way to incorporate additional vegetables and fruit into your diet, especially if you have a limited appetite or struggle to digest fibrous foods. While pure fruit juices can taste wonderful, they’re also high in the fruit sugar, fructose. Fruit’s natural fibre usually slows down the absorption of fructose; however, when the fibre is removed through juicing, it can lead to a rapid surge in blood sugar levels which can leave us feeling unwell. Vegetables are rich in vitamins, minerals and antioxidants but contain far less fructose than fruit, so I recommend substituting some into your juices or smoothies.
This recipe is packed with green vegetables and herbs. It’s easy to make and refreshing – excellent with breakfast or to help rehydrate after doing some exercise! Don’t panic if you don’t have a juicer, a blender will also work well; just strain through a sieve before drinking.
Recipe created by Nourish cook and Dietitian, Clare Gray
large handful of kale
1 stick of celery
½ a cucumber
handful of spinach
handful of flat leaf parsley
handful of mint
1 inch of ginger
juice of 1 lemon
- Place the kale, celery, cucumber, spinach, parsley, mint and ginger through a juicer or into a blender and blend until smooth. If using a blender add a few tablespoons of water.
- Juice the lemon and add that to the beverage.
- If using a blender pour through a strainer.
- Serve over ice or chilled.
This juice will keep in a sealed container in the refrigerator for 2 days.
Green juice (as above)
½ an avocado
handful of ice
large tablespoon of almond or peanut butter (optional)
pinch of chilli powder (optional)
- Combine all of the ingredients into a blender and process until smooth.
- Serve chilled or over ice.
This smoothie will keep in a sealed container in the refrigerator for 1 day.