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Green juice and smoothie

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.

Green juice and smoothie from Nourish by Jane Clarke

Recipe created by Nourish cook and Dietitian, Clare Gray

Preparation time: 10 minutes
Ingredients
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
Method
  • 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.
Tip
This juice will keep in a sealed container in the refrigerator for 2 days.
Kale from Nourish by Jane Clarke

Green smoothie

If you are looking for something a little more substantial, try adding these extra steps to your green juice:
Ingredients
Green juice (as above)
1 banana
½ an avocado
handful of ice
large tablespoon of almond or peanut butter (optional)
pinch of chilli powder (optional)
Method
  • Combine all of the ingredients into a blender and process until smooth.
  • Serve chilled or over ice.
Tip
This smoothie will keep in a sealed container in the refrigerator for 1 day.

3 comments


  • Thank you for these recipes. I am currrently under radio and chemo. Could you please post more to help with my immune to become much stronger. Thank you in advance

    MO jAy on

  • Lovely to hear from you, Alice! I’d love to pop into Hally’s for a Californian-inspired salad or healthy juice. Seasonal food in a gorgeous environment is a great way to Nourish body and soul…

    Jane Clarke on

  • lovely photos, great ideas especially your initial article on cancer.
    You might be interested in visiting our daughter’s restaurant, Hally’s, which operates in a similar vein.
    ps you came to stay with us for the Revival!

    Alice Halliday on

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