Contrary to popular belief, eating your daily recommended fruits and veggies doesn’t get any easier once you’re an adult. But before you start trying to stomach three salads a day, there’s a quicker way to down all that good-for-you produce: juicing . Read on for a nutritionist’s tips for […]
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Contrary to popular belief, eating your daily recommended fruits and veggies doesn’t get any easier once you’re an adult. But before you start trying to stomach three salads a day, there’s a quicker way to down all that good-for-you produce: juicing. Read on for a nutritionist’s tips for making better, healthier juice at home, plus 12 healthy juice recipes to get you started.
How to Make Healthy Juice at Home
You can make juice out of just about any piece of produce. So, your home juicing menu will lean heavily on what’s in season, what you’re trying to use before it goes bad (we see you, wilted spinach buried in the crisper drawer) and what you like. But whatever you use, it’s important to juice a range of vibrant produce whenever possible. “The more colorful the fruits and veggies, the more phytonutrients end up in the juice,” says Dr. Felicia Stoler, DCN, a registered dietitian, nutritionist and exercise physiologist.
Making juice is easy enough with the right equipment, but is it good for you? The short answer is yes—with a caveat. Juice provides vitamins and minerals, plus all-important fiber if you juice the skins, peels and seeds too. But Stoler reminds us that juice is mostly just a serving of straight carbohydrates, plus some amino acids if it contains veggies. While there’s nothing wrong with a glass of carbs, it’s better to chew your produce than drink it to ensure that you’re getting all the fiber it contains. “It takes longer to eat and digest [whole food] than drinking pure liquid that will leave the stomach rapidly and enter the blood stream quicker,” explains Stoler. “Think about a cup of apple juice, which has about 100 calories. One medium apple has almost the same calories, but it takes significantly longer to eat, and you’ll feel fuller after.”
Nevertheless, juice is OK every so often, especially if you have trouble working fresh produce into your diet. Here are 12 ideas to get you started.
1. Carrot, Pineapple and Ginger Juice
Pineapple offers sweet-and-tangy tropical flavor to fiber- and vitamin A-rich carrots and spicy ginger.
