We all lead busy lives and including enough fruits and veggies into our diet can be a struggle. Canada’s Food Guide recommends that women between the ages of 19-50 should be eating seven to eight servings a day. To give you an idea of what that looks like on your dinner plate, you would have to eat 21 spears of asparagus or up to 140 grapes. That’s a lot of food to fit into your daily routine!
So instead of eating them, we revved up the juicer/blender and made these three delicious juices. They can accompany any meal or function as a tasty snack on the go. They all contain three to four servings of fruits or veggies (that’s almost half the daily recommendation) and are loaded with the vitamins you need to stay healthy. We suggest you try a few different recipes and keep a pitcher of your favourites on hand.
Here are the three we liked the best.
(4 servings of vegetables)
- 2 cups packed spinach
- 1 cucumber
- 1 celery stalk
Spinach is loaded with vitamin K, which helps fights atherosclerosis (hardening of the arteries), lowers blood pressure and works to decrease your risk for cardiovascular disease and stroke. It’s also a great source of vitamin A, which works to protect the mucous membranes found in the respiratory, urinary and intestinal tracts.
Celery is a healthy source of vitamin A, dietary fibre and is also mildly anti-inflammatory.
Cucumbers are 95% water which makes them a great source for hydration. They’re also an excellent source of silica, which helps promotes joint health by strengthening the connective tissues. Cucumbers are rich in vitamin A, K and potassium.
(4-5 servings of fruits)
- 1 14 oz grapefruit, peeled and cut into chunks
- 2 medium oranges, peeled and cut into chunks
- 3 kiwis, peeled and cut into chunks
Grapefruits contains lycopene, which may have an effect in the prevention of certain cancers, although further research is needed. They are also a good source of dietary fibre and vitamin A and C.
Oranges, as we all know, are an excellent source of vitamin C, but they are also a good source of thiamin and potassium, and a very good source of dietary fiber.
Kiwis are also loaded with vitamin C, which is essential to the formation and repair of tissue, particularly cartilage, blood vessels, tendons and skin. One cup of sliced kiwifruit provides 5g of fiber. Eating fiber will help fill you up, keep your digestive system running and work to lower cholesterol.
(3-4 serving of fruit)
- 1 cup blueberries (fresh or frozen)
- 1 cup strawberries (fresh or frozen)
- 2 cups peeled and chopped mango
- ¼ cup water
Blend together and add additional water to thin.
Fruits like blueberries contain antioxidants, which may help prevent cell damage by neutralizing free radicals.
Strawberries are not only delicious, but an excellent source of vitamin C. Vitamin C helps to produce collagen that strengthens the capillaries that feed the skin which results in improved skin elasticity and resilience.
Mangos are a great source of fibre, vitamin A,C and B6. Vitamin A plays a vital role in eye health and the maintenance of the heart, lungs, kidneys, and other organs. Vitamin B6 is needed by the body for more than 100 enzyme reactions involved in metabolism.