3 Easy Asparagus Juice Recipes

3 Easy Asparagus Juice Recipes

Asparagus is highly nutritious and has excellent health benefits. Rich in folic acid, potassium, niacin, phosphorus, vitamin A, C and K asparagus is packed with goodness, and being a detoxifying food asparagus helps remove waste material from the body (you may have noticed the smelly urine it causes). Asparagus is renowned for its anti cancer properties and its beneficial effect on the liver, kidneys and bowel. Asparagus also helps relieve arthritis and rheumatism and strengthen a weak heart. Asparagus juice is traditionally used to treat/relieve symptoms associated with anemia, bowel, kidney and eye problems, as well as various cancers and skin problems.
Try out some of these powerful recipes with asparagus:Asparagus Carrot Juice:

  • 5 asparagus spears
  • 3 carrots
  • 2 tomatoes

 

Asparagus Celery Juice:

  • 2 celery stalks
  • 2 large carrots
  • 4 asparagus spears

 

Asparagus Apple Juice:

  • 2 green apples
  • 6 asparagus spears

 

Asparagus varieties:

 


(Image shows white asparagus, green asparagus, and wild asparagus)

 

Green asparagus: Asparagus come in four different varieties with green asparagus being the most common. Bright colored, sweet and tender, green asparagus are quick and easy to prepare with absolutely no need for peeling both for juicing and cooking.

Violet/purple asparagus: Rarely found in shops, and is most commonly found in Italy and England. Have a thick stalk.
White asparagus: Loved by Europeans for their sweet and delicate flavor. They are grown under black plastic igloos to prevent them from turning green and are often used in gourmet cooking.

Wild asparagus: Also called Ornithogalum pyrenaicum, it is very hard to come across, but you may find them at the markets in Italy and the South of France.

 

 

Sena Greene is the voice behind Healthy Living Hub, a website with health and wellness inspiration to motivate and get more buzz out of life.  At the website, you can find many resources including recipes which use simple ingredients, juicing and blender recipes, and healthy hobbies for your body and mind.  Visit healthylivinghub.net or connect at www.facebook.com/pages/Healthy-Living-Hub/104133073035098, www.pinterest.com/HealthyLivingHB/, and plus.google.com/u/0/+HealthylivinghubNet.

 

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This article appears in ISSUE 17 of Healthy Juicing Magazine

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How Juicing Can Improve Your Eyesight Naturally

 

Modern life has many of us concentrating on various types of electronic screens for large parts of the day. This is a very recent development in human history and there is ample evidence that our eyes are having difficulty adapting to the daily demands we put them under.

Eyestrain, dry and irritated eyes, difficulty making out fine detail, and deteriorating vision are all common eyesight problems that are on the increase in recent decades.

While taking regular breaks from computer monitors and reducing the amount of time we spend staring at the illuminated screens is important, diet and juicing, may be able to help heal your eyes.

Let’s look at how regular juicing can play a part in improving your eyesight naturally and the best types of fruits and vegetables to juice for better vision. Also ahead is a potent juicing recipe designed to give your eyes what they need to perform at their best!

 

The Importance of Xanthophylls

Juicing fresh fruit and vegetables provides a wealth of vitamins, minerals and antioxidants for better eyesight. Pro-vitamin A carotenoids like alpha and beta-carotene are very important for your eyes, as is antioxidant vitamin C and minerals like zinc.

While deficiencies in these nutrients do happen, and many of us could use more of them for optimal eye health, a far more likely issue with vision problems is a lack of xanthophylls.

Xanthophylls are class of carotenoid antioxidants, most commonly found in fruits and vegetables with yellow, orange and red colors, or in leafy greens where the green chlorophyll dominates. Lutein and zeaxanthin are the best known xanthophylls and the most important for your eyes.

Zeaxanthin and lutein are highly concentrated in the macula area of your eye that is responsible for perceiving fine details on a page or screen. They actually give your macula its distinctive yellow color and are vital for protecting it from UV and high-intensity blue light.

Blue light is a difficult band of the color spectrum for your eyes to deal with and regular overexposure is often associated with serious eye conditions like cataracts and age-related macular degeneration (ARMD).

 


Studies suggest that a diet high in lutein and zeaxanthin can reduce your risk of developing ARMD. Given that this eye disease is the biggest cause of blindness in elderly people in the USA and is expected to affect around 3 million Americans by 2020, these antioxidants are worth getting more of if you value your vision as you get older.

Even for people already with macular degeneration, increasing xanthophyll intake may help repair the damage. Research published in the journal Investigative Ophthalmology & Visual Science found that supplementing with lutein led to measurable improvements in vision and macula pigment density. The scientists said, ‘lutein may play an important role in eye health as a useful bioactive agent in reducing the risk of ARMD’.

Another study published in the British Journal of Nutrition found that lutein supplementation for people who worked in front of computer screens all day improves visual function, contrast sensitivity and ‘lutein may have beneficial effects on the visual performance’. Lutein and zeaxanthin are also believed to help protect your eyes from other eye diseases like cataracts and glaucoma as well.

So how do you increase your intake of lutein and the even harder to get zeaxanthin? If you’re already noticing eye problems like regular eyestrain and difficulty concentrating on the screen, a high zeaxanthin and lutein supplement derived from natural sources like marigolds can often help.

From a dietary perspective there are certain fruits and vegetables that contain lutein and zeaxanthin and are very beneficial to juice if you value your vision. Here’s five of the best.

 

5 High-Lutein and Zeaxanthin Fruits and Vegetables for Juicing

1. Kale

Dark green leafy vegetables are often considered a good source of lutein and kale is one of the most concentrated. Extremely high in vitamins, minerals and many other antioxidants to protect your eyes from free radical damage, raw kale is an excellent vegetable to juice for better vision and better health in general.

2. Orange Bell Peppers

These might seem like an unusual vegetable to juice, but they’re actually quite tasty. Bell peppers, and particularly the orange colored ones, are a great source of zeaxanthin for juicing. Red and yellow peppers should also be good if you can’t find orange, but green bell peppers aren’t considered useful for xanthophylls.

3. Celery

The stalks and particularly the leaves of celery are a good source of lutein for your eyes. Celery’s cleansing and detoxifying properties also benefit your kidneys. Kidney health is closely related to eye health in Chinese traditional medicine so definitely worth including in your juice.

4. Beets with the Beet Greens

 


Deep red beet juice is full of nutrients that benefit your liver, another vital organ associated with eye health. Many important bodily function suffer when your liver is under strain so beets are a great vegetable to add to many different juicing recipes.

Interestingly, beet greens and stalks are considered an excellent source of lutein and zeaxanthin so are well worth including in juices for improving your vision.

5. Kiwifruit

Recent testing has shown kiwifruit to be surprisingly high in lutein for better eyes. Given that they are also a great source of vitamin C which is needed for protecting your vision, kiwifruit is definitely deserves its place in the recipe ahead. It helps that kiwi juice tastes great as well.

 

“Vision Enhancer” Juice Recipe 

This juicing recipe is designed specifically to provide a high level of lutein and zeaxanthin as well as other nutrients for healthy eyes. It’s good to drink in the morning if you have a long day in front of the computer screen ahead.

While the kale, orange bell pepper and celery aren’t exactly sweet, they’re far from unpleasant and the natural sugars of the beet and kiwifruit soften out the flavor. If you want a little extra sweetness than add an extra kiwifruit or a carrot, also good for your eyes with their pro-vitamin A beta-carotene.

 


Ingredients

  • 2 branches of kale.
  • 1 orange Bell pepper.
  • 2 stalks of celery.
  • 1 beet with the greens.
  • 3 kiwifruit.

(Makes 2 servings)

Preparation

  • Don’t worry about deseeding the bell pepper or skinning the kiwifruit. Just wash your produce well in warm water and a splash of apple cider vinegar to clean it and minimize sprays if it’s not organic.
  • Once its ready feed it steadily through the juicing shoot, finishing with the celery to push as much of the juice through your juicer as possible.
  • Stir up the multicolored juice so it’s well blended and pour it into glasses with a couple of ice cubes. Drink immediately for the most antioxidants and eye benefits.

 

Extra Tips for Healthy Eyes

 


Juicing recipes like this are a great way to get more lutein, zeaxanthin and other eye nutrients into your diet for healthy vision. Also try and eat more yellow, red and orange fruits and vegetables along with more leafy greens to strengthen up your antioxidant defenses.

It’s beneficial to have some healthy fats around the same time as you have your juice since xanthophylls and other antioxidants like alpha and beta-carotene are fat-soluble. This means they require some fatty acids to be present for optimal absorption.

I take a teaspoon of orange flavored cod liver oil around the same time as I drink my juice for this purpose. It’s also extremely high in vitamin A, vitamin D and omega-3 fatty acids, all beneficial for your vision and particularly helpful against dry eye conditions.

Finally, make sure you give yourself more breaks when you’re working in front of computer screens. Get away from the monitor at least every hour, preferably twice as often and look at something in the distance for a while or just shut your eyes for five minutes and let them relax.

I think most people would agree that their eyes are vitally important. Daily juicing should really help improve your eyesight over time, but regular breaks are a good start to make today.

 

Health Ambition is a holistic healthy living online magazine helping people make smarter and healthier decisions in their everyday life. Visit them at www.healthambition.com and follow them at Facebook www.facebook.com/HealthAmbition or Pinterest www.pinterest.com/healthambition.

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This article appears in Issue 17 of Healthy Juicing Magazine

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Juicing Watermelon with Dr. Bizal

Greetings and welcome to eating healthy with Dr. Bizal, that’s me, and our goal in this series is to help make you as healthy as possible as simply and as easy as possible as well.

So today we’re going to start with one of the very basics, and that’s watermelon juice. So let me tell you a little bit about watermelon. Number one, how do you choose your watermelon when you’re in the store taking a look and you see that bunch of watermelons, grab one, pick it up, and thump it. If you hear a nice hollow sound, there’s a very good chance that you got a good melon and it’s full of juice and it’s ripe.

So what else do you need to know about melon, and why it’s so valuable is from a nutritional standpoint there’s four things. Number one, it’s very high in vitamin A, very high in vitamin C, very, very good for the body. Also the two minerals it’s very high in are potassium and magnesium. The significance of that is that both magnesium and potassium are what we call acid buffering minerals. They help keep your body alkaline and with all the chronic, degenerate disease that’s very, very important these days.

So having said that what’s the next step? How do we go about juicing the watermelon? So, what do we need? We have our watermelon. We have our ripe watermelon, a cutting board, a sharp kitchen knife big enough to do the job. We need a juicer that has a catch basin to it. We also need a collection device to collect the juice, and then after we collect it, we need something that we can drink it out of.

So having said that, let me give you one of the little secret tricks of the trades to make your life easy doing this. When you are doing the juicing process, if you take your catch basin and you line it with a piece of plastic. You’ll save yourself time, and you won’t have to clean that up.

 

The easiest way to get started with this is take your watermelon, and what I like to do is I like to cut it in half, and the sharper the knife is, the easier this task is going to be

Now when I say watermelon juice, usually the first thing that comes to mind is the red part of the watermelon. Here’s another nutritional fact. Research is showing that the red meat in watermelon has a higher concentration of lycopene, which is an antioxidant that they are talking about is good for dealing with free radicals and preventing and reversing things like cancer, heart disease, diabetes, and has more lycopene than a tomato does.

When I talk about juicing watermelon, I am not just talking about juicing the red meat, the part that we’re accustomed to eating all the time. I am also talking about I am going to juice the whole melon. I am going to juice the rind as well. Now why would I do that?

Most people are not aware that the highest concentration of nutrients and some of the critical nutrients are actually in the outside, or the husk, or the shell that protect whatever the fruit or the vegetable is that we’re eating, and whenever you see green like this, what you know is there’s chlorophyll, and the nice thing about chlorophyll is chlorophyll acts as an anti-bacterial and anti-fungal in the body.

So nature has done a very good job of giving us all kinds of healthy things to build our immune system and keep us healthy.

Now that we have this watermelon cut in half, if I was just going to make a drink for one, what I would do is take about an inch of it and fortunately my knife is sharp, and I’d get started, and what I would do is I would just slice.

 

 

Then cut into slices, so, it will fit into your juicer and juice away!

 


Now that we’ve got the watermelon cut open, I am going to give you a little secret trick of the trade so that your watermelon doesn’t drip all over your kitchen.

If you’ve ever chopped open a watermelon, even if you wrap it in cellophane and you stick it in the refrigeration, it has a tendency to drip, and it will drip on things that are in the refrigerator.

So one of the easiest way to do is just take like a soup bowl or a bowl that’s big enough just to let your watermelon set in and actually I have two here. This way the watermelon won’t drip all over everything, and then if you have some freezer wrapper of some kitchen wrap, now your melons are ready and safe to go into your refrigerator.

 

 

 

Dr. Stephen Bizal, D.C. (www.DrBizal.com) is the author of the critically acclaimed book and wellness program “The Optimal Life, Empowering Health, Healing & Longevity” (www.drbizal.com/BookStore.html). He is the host of “The Optimal Life” radio talk show, and the “Healthy Living with Dr. Bizal” and “Doc around the Block” video series available on YouTube. An innovator in the field of human potential and human performance, Dr. Bizal founded the first executive health & fitness coaching company in Southern California in 1981. In 2010 Dr. Bizal created the Wellness Coaching Institute (www.WellnessCoachingInstitute.com), offering the 1st university approved wellness certification programs, in the U.S., for health and human resource professionals.

 

This article appears in Issue 17 of Healthy Juicing Magazine

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7 Things to Do with Beet Greens

7 Things to Do with Beet Greens

 

7 Things to Do with Beet Greens

 

Beet greens are the leaves and stalks attached to beetroots. Have you ever eaten them? In case you haven’t, they’re edible, delicious and nutritious!

Because beetroots are mostly sold in the supermarket without their leaves attached, many don’t know that these gorgeous leaves can be eaten and are highly nutritious (since they’re greens!). You are most likely to find beet greens (attached to their beets) at organic grocery stores and farmer’s markets. And it’s also an economical way to get some greens (basically they’re ‘free’ when you buy the beets).
About a month ago, I found myself inundated with beet leaves (and beets). I couldn’t resist buying them at the organic store where I shop. They looked so beautiful and fresh – both the beets and the leaves, so I bought a bunch. Then my parents popped by on the weekend and brought me a large bunch from their home garden. (By the way, their home garden is their whole back yard!)
Since beetroot leaves don’t keep fresh for too long after harvesting (up to a week or so), I needed to make something quick smart so I would not waste these gorgeous, luscious leaves. Plus I needed more room in my refrigerator. This got me thinking of different ways to cook up beet leaves. I came up with 7:

 

  • use it in a curry with the beets
  • add it to a frittata, like you would silver beet
  • use it instead of spinach in a spinach and feta pie
  • juice them (younger beet leaves are best because of lower oxalic acid than older leaves)
  • eat in a salad (again, younger beet leaves are best)
  • add it to soups, like you would spinach, kale or silver beet
  • just sauté them with some garlic and herbs to have as a side, or try variation I came up with below

Sautéed beet leaves with coconut milk & capers


Serves ~ 3 people, as a side

  • 2 tbsp coconut oil
  • 1 small brown onion, finely diced
  • 2 cloves garlic, finely diced
  • 5 cups (~500g) shredded beet leaves & chopped stems
  • 2 tbsp salt-crusted capers
  • ½ cup coconut milk
  • sea salt to taste
  • squeeze of lemon

In a wide and deep fry pan, heat oil and sauté onion until translucent. Add garlic and sauté briefly before adding the beet leaves. Stir continually.
Once the leaves have wilted add the capers and coconut milk. Sauté for a couple more minutes, then turn off stove. Season and squeeze over some lemon juice.
(Note: the dish is not meant to be saucy — the milk evaporates off. But if you would like it to be, just add more coconut milk.)
Serve as you would side of greens — I ate mine with pan-fried fish on one occasion, and with some rice and dhal on another.
Or you can make these yummy juices with your beet greens…

 

Beet Greens Delight

  • 4 large beet green leaves and stems
  • 1 small head of broccoli
  • 1 cucumber
  • ½ head of small head of red cabbage
  • 4 carrots
  • ½ apple

Beet Greens Zinger

  • 5 large beet green leaves and stems
  • Handful of spinach
  • 4 stalks of celery
  • 1 large green apple
  • 1 peeled lemon

Drink Your Greens Greentini

  • 4 large beet green leaves and stems
  • 2 kiwis
  • 1 cup green or red grapes
  • 1 cucumber
  • 2 stalks celery
  • Handful of fresh mint

Or these beet greens smoothies!

Tropical Beet Greens Smoothie

  • Greens from one beet
  • 1.5 cups frozen mango chunks
  • 1 cup green grapes
  • Juice from one lime

Beet the Blues Smoothie

  • ¾ cup frozen blueberries
  • Greens from 1 beet
  • 1 tbsp almond butter (or other nut butter)
  • ½ to 1 cup almond butter (depending on how thick you like it)
  • ½ frozen banana
  • 2 dates, pits removed
  • ½ cup ice

 

 

 

Lesh Karan is a food coach, writer and the founder The Mindful Foodie, with a background in pharmacy and health science. Through her writing, recipes, coaching and eBook, she shows people how to eat to reduce cravings, lose weight, increase energy levels and enjoy food without guilt. For more free recipes from Lesh, visit themindfulfoodie.com.

 

 

 

This article appears in Issue 15 of Healthy Juicing Magazine – Subscribe and don’t miss any information like this in future – https://itunes.apple.com/us/app/healthy-juicing-magazine/id569295045?ls=1&mt=8

 

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How to Get Ready for a Healthy Winter

How to Get Ready for a Healthy Winter

Unless you happen to live in an area with a year-long temperate climate, then chances are you won’t have access to fresh, local fruits and veggies during the winter. Sure, there are always potatoes, cabbage, and beets to fall back on – but they can get boring pretty quickly. To stay healthy as a vegetarian during the winter, you will have to get creative with all the winter fruits and veggies. But you may also want to plan ahead for winter while there is still an abundant selection of produce.

FILL YOUR FREEZER WITH PEPPERS

Peppers are loaded with antioxidants, potassium, and vitamin C (which is important for iron absorption). By the time winter comes along though, the price of peppers will have skyrocketed. Any peppers which you do find in the stores will also probably have come long distances and be loaded with pesticides. Don’t go the winter pepper less. Instead, buy mass amounts, chop them into little bits, and freeze them in baggies.    A lot of other warm- weather foods also do well in the freezer, like greens and beans.

DEHYDRATE FRUITS

In late fall, you can find fruits like apples and pears for really cheap. Take advantage of this by cutting them into slices and dehydrating them (my dehydrator is definitely one of my favorite kitchen gadgets). You might also want to dehydrate tomato slices, apricots, tropical fruits, zucchini chips, or pretty much anything you can think up.

LEARN TO PICKLE

Before our ancestors had supermarkets to turn to in winter, they would pickle foods to eat during winter. Aside from preserving foods, there are a lot of good reasons for vegetarians to start pickling: real pickled foods are rich in vitamin K2 (which is needed for calcium absorption), increase the bioavailability of many nutrients, and also help maintain healthy gut flora. Pickling doesn’t have to be limited to just cucumbers.

MAKE SOME PINJUR AND AJVAR

Eggplants don’t freeze or dehydrate very well, so if you want some yummy eggplant goodness in winter, you may want to do as the Macedonians do. They grill or cook up large amounts of eggplant, peppers, carrots and tomatoes. Then they mash all the grilled veggies together to make a really delicious spread. It goes into jars and can last all year. The eggplant-heavy spreads are called pinjur and the ones heavier in red peppers are called ajvar. These homemade spreads will beat any of that jarred stuff you find at Trader Joes.

RETHINK YOUR SUPPLEMENT

Our nutrient intakes can vary considerably in the winter. So, if you take a vegetarian supplement, you may want to rethink it. Consider switching to a supplement which has vitamin D in it as it is pretty common for people (veg and omnivores alike) to develop a deficiency during wintertime.

 

Diane Vukovic is a vegetarian mom, health nut, and kitchen diva. When she’s not deducing veggie nutritional facts, she’s probably dancing crazily with her daughter or traveling somewhere in Europe. Find out more about veggie nutrition at vegetariansupplementsguide.com

 

This article appears in Issue 10 of Healthy Juicing Magazine – Subscribe and don’t miss any information like this in future –https://itunes.apple.com/us/app/healthy-juicing-magazine/id569295045?ls=1&mt=8

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Healthy Strawberry Milkshake (Vegan)

Healthy Strawberry Milkshake (Vegan)

 

This strawberry milkshake has become one of my favourite summer treats.
It has been the solution to my family’s milkshake cravings all weekend, without the stomach ache that typically accompanies the traditional versions.
Featuring just a handful of all-natural ingredients, this milkshake is sweetened with only fibre-rich strawberries and dates. Dates are not only loaded with vitamins, minerals and fibre, they are also known for relieving constipation, intestinal disorders, and abdominal cancer. A rich source of potassium and magnesium, they may also boost heart and bone health!
Combined with almond milk and vanilla, this creamy shake is sure to please even the pickiest of taste buds.

 

Healthy Strawberry Milkshake
Serves 1-2

 

Ingredients:

  • 1 cup almond milk (or non-dairy milk of choice)
  • 3 soft Medjool dates, pitted
  • 1 cup frozen strawberries
  • 1/2 teaspoon vanilla extract
  • Handful of ice, or more as needed for thickness

 

Directions:

Combine the almond milk and dates in a high-speed blender, and blend until the dates are completely broken down. (If you don’t have a powerful blender, you may want to soak the dates in the almond milk for 20 minutes to help them soften.)

Add the frozen strawberries, vanilla and ice and blend again until a thick shake is created. Serve immediately!

 

 

Substitution Notes:

  • If you don’t have fresh dates on hand, 1-2 tablespoons of pure maple syrup will most likely work as a sweetener.
  • If you don’t care for strawberries, feel free to try another variety of fruit instead!

 

Megan Gilmore is a certified Holistic Health Counsellor, trained at the Institute for Integrative Nutrition. Based in New York City, Integrative Nutrition® is the largest nutrition school in the world. Her education has equipped her with a deep knowledge in holistic nutrition, health coaching, and the importance of preventive care, which she loves sharing.
She also trained with Clinical Nutritionist and Detox Expert, Natalia Rose in Intelligent Detox Counselling. This approach encourages eating all-natural, whole foods in proper.

 

You see more from Megan at her website – www.detoxinista.com

This article appears in Issue 9 of Healthy Juicing Magazine – Subscribe and don’t miss any information like this in future – https://itunes.apple.com/us/app/healthy-juicing-magazine/id569295045?ls=1&mt=8

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The Color Purple Fruit Smoothie Recipe – Elena Wilkins

The Color Purple Fruit Smoothie Recipe – Elena Wilkins

7 de Setembro de 2013 às 17:00

The Color Purple Fruit Smoothie Recipe – Elena Wilkins

 

Ingredients:

  •     1-1.5 cup plant milk (we used soy, but you can use almond, rice, or even coconut or filtered water)
  •     1/2 cup cooked sweet potatoes
  •     8 oz. mixed berries (blueberries, blackberries and strawberries)
  •     2 Medjool dates (pitted)

** makes 1 pint
Mix in a high speed blender until smooth and enjoy the amazing color purple!

 

Elena Wilkins – aka – Vegalicous, is a certified Fitness Instructor, a vegan nutrition and lifestyle blogger, and a mother to a vegan baby. She runs a website – www.vega-licious.com, dedicated to a Vegan living and fitness.

This article appears in Issue 8 of Healthy Juicing Magazine – Subscribe and don’t miss any information like this in future.

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Health Benefits of Avocados

Health Benefits of Avocados

Health Benefits of Avocados

Recently, the avocado has been getting a lot of attention. Packed with healthy fats and numerous other healthy components, it’s no surprise that this creamy fruit is finally getting the attention it deserves!

Vitamin E 

One of the hardest nutrients to obtain and one of the most beneficial, Vitamin E is literally packed into the creamy flesh of the avocado. This nutrient promotes healing in all areas of the body, which means that it may have benefits for conditions as varied as acne and cancer. Vitamin E is also one of the most potent anti-oxidants around. Anti-oxidants are known for their cancer-fighting properties, as well as their ability to neutralize free radicals. In addition to causing cancer, free radicals contribute to visible signs of aging.

Nutrient Absorption
The world of combining food can be confusing. In the most general terms, it refers to eating certain foods together in order to gain the optimal nutritional benefit. Avocados play a role in food combining; when carotenoid-containing foods, such as tomatoes and carrots, are eaten with avocados, a much higher percentage of lycopene is absorbed by the body. Carotenoids are renowned for their role in promoting and protecting eye health.

A Heart Healthy Fruit

Avocados are great for the heart in many different ways. Their Vitamin E content is wonderful for the heart, as are their high levels of monounsaturated fats. In addition, avocados are extremely high in folate. Folate is known for its benefits in women, both in preventing cervical cancer and birth defects. Folate, however, has also been shown to dramatically reduce the risk of heart disease. Just one avocado contains a whopping twenty-three percent of the daily recommended folate dose.

 

Lowering Bad Cholesterol

Although the precise manner in which it works is still unknown, a compound in avocados has been shown to dramatically reduce HDL (bad) cholesterol levels. The reduction is attributed to beta-sitosterol. In one study, after eating a normal amount of avocados for a very short amount of time, test subjects dropped their HDL levels by over fifteen percent. This research offers an excellent potential alternative for individuals currently taking prescription drugs to lower their cholesterol levels.

Protecting Your Eyes

Lutein is a naturally-occurring compound which has been shown to have incredible benefits regarding eye health. Avocados are the single best fruit source of lutein, making them indispensable for anybody concerned about protecting their eyes. Among other benefits, lutein has been shown to help prevent two of the most devastating age-related eye conditions; macular degeneration and cataracts.

 How to Eat Avocados

Avocados can appear rather difficult to eat, but they’re really quite simple. As with all fresh produce, wash the exterior well under running water to help prevent contamination (even though the peel is not eaten, contamination can be transferred to the interior by slicing). Peel the avocado and slice it in half, working carefully around the pit in the center. Remove the pit and slice the flesh as needed for immediate eating or cooking. Avocado flesh is extremely creamy, so care is needed during preparation as to not crush or mash the flesh accidentally.
It’s also great when added to fresh juice in a blender.

Bacon Turkey Avocado Sandwich
Serves: 1

2 slices bread, toasted
1 tablespoon mayonnaise
1 slice provolone cheese
4 thin slices deli turkey breast
4 slices cooked bacon
½ avocado, peeled, pitted and thinly sliced
1 slice ripe tomato
1 leaf lettuce
Spread one side of each slice toasted bread with mayonnaise. Top a bread slice with provolone cheese, turkey, bacon, avocado, tomato and lettuce. Place the remaining bread slice on top, cut in half and serve.
http://allrecipes.com/recipe/turkey-bacon-avocado-sandwich/

Guacamole
Serves: Varies

3 large Haas avocados, halved, seeded and peeled
1 lime, juiced
½ teaspoon kosher salt
½ teaspoon ground cumin
½ teaspoon cayenne
½ medium onion, diced
½ jalapeno pepper, seeded and diced
2 Roma tomatoes, seeded and diced
1 tablespoons chopped fresh cilantro
1 clove garlic, minced
In a large bowl place the scooped avocado pulp and lime juice, toss to coat. Drain, and reserve the lime juice, after all the avocados have been coated. Using a potato masher add the salt, cumin and cayenne and mash. Then, fold in the onion, jalapeno, tomatoes, cilantro and garlic. Add 1 tablespoon of the reserved lime juice. Let sit at room temperature for 1 hour and then serve.
http://www.foodnetwork.com/recipes/alton-brown/guacamole-recipe/index.html

Avocado Sauté
Serves: 4

1 ½ tablespoons olive oil or avocado oil
2 teaspoons finely minced garlic
½ of a large shallot, finely minced
½ tablespoon chopped fresh thyme leaves
3 zucchini, peeled, halved lengthwise and cut ¼ inch thick
½ of a red bell pepper, cut into 1-inch pieces
1 tablespoon grated lemon peel
1 ½ tablespoons lemon juice
1 large (8 ounce) Haas avocado, peeled, pitted and cut into 1-inch chunks
In a large skillet, heat oil over medium-high heat. Add the garlic, shallot and thyme; sauté for 3 minutes.
Mix in zucchini, bell pepper and lemon peel; stir and cook for 2 minutes. Lower the heat and cover, cooking for 3 minutes.
In a small bowl, combine lemon juice with avocado. Add to skillet and gently mix. Cook for 2 minutes to allow flavors to blend.

http://www.avocadocentral.com/avocado-recipes/Holiday-Vegetable-and-Hass-Avocado-Saute

 

This article appears in Issue 7 of Healthy Juicing Magazine – Subscribe and don’t miss any information like this in future.

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Tips on Coming off a Juice Fast

Tips on Coming off a Juice Fast

Juice fasting is one of the effective ways to cleanse the body of harmful radicals and lose weight at the same time. Many go on a juice fast for a certain period of time by simply taking fluids to supply the body the necessary nutrients it needs without taking solid food. For those who experienced this form of fasting, coming off a juice fast is considered the most critical. In fact, it is harder than getting started on it in the first place.
In order for you to enjoy the long term benefits of juice fasting, it’s important that you know how to come off it. One wrong move and all your efforts will mean nothing but doing it correctly has positive impact on your health and wellness.
Take it slow, don’t overeat
Remember that your body hasn’t had any solid food for days. Don’t shock your digestive system by eating large portions of fruits, vegetables or meat. Slow down a bit by eating very small portions only. This will allow your body to adjust to the change. Using smaller plates when eating as well as chewing your food slowly can make you feel fuller.

Just because you deprive yourself from solid food for several days doesn’t mean you have to make it up to yourself by eating all those foods you missed. Avoid overeating or else you’ll suffer the consequences. Bear in mind that it will take some time for your digestive tract to get used to solid food again. Overeating will only lead to stomach cramps, diarrhea, and nausea.

Eat when you’re hungry
Do you know that people often mistake thirst for hunger? So before you fill your mouth with food, try drinking a glass of water or juice. Doing so can eliminate that feeling of hunger. Meanwhile, you should definitely continue with drinking juices of fruits and vegetables included in your juice fast. They can still provide all the beneficial nutrients your body need. Stay energized the whole day by drinking a glass early in the morning, add a slice of lemon.

Take transition foods
Eating the wrong food can make coming off a juice fast an ordeal. Avoid the discomforts by taking transition foods especially if you’re not sure what and what not to eat yet. These foods can help you ease into your new diet. They include fresh fruits and vegetables. Eat a bowl of creamy veggie soup or whip up a green salad with your favorite fruits. On the other hand, make sure to avoid those which take longer to digest such as meat and fish.


Once you are able to come off your juice fast successfully, you’ll be able to enjoy its numerous benefits. You should also come up with a new healthy diet plan and discipline yourself to stick to it.

This article appears in Issue 3 of Healthy Juicing Magazine – Subscribe here and don’t miss any information like this in future.

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How to Juice Fast by Juice Master Jason Vale

How to Juice Fast by Juice Master Jason Vale 


Watch the Video

When it comes to juicing, there’s one thing that’s more important than anything else, speed. You need to be able to do it fast. In fact, I get some calls sometimes saying I would juice, but it takes me 45 minutes to take a juice. I must admit I have no idea how it takes anybody that length of time even with a really tiny juice extractor. However, with a wide funnel we can make it in less than 10 minutes and clean the machine. I am going to show you the routine that you need to go through to make a juice in super-fast time.

First, you need to make sure you have all your ingredients. I am going to use numerous ingredients here, so we can see that even with lots of ingredients it still is going to made in super- fast time, so make sure that they’re ready to go into the chute, so you haven’t got to mess around. Make sure they are cut to size.

  • Two Apples
  • Piece of Lemon
  • Piece of Cucumber
  • Piece of Courgette
  • Piece of Broccoli
  • Stick of Celery
  • Knob of Ginger
  • Three Carrots
  • Half a Beetroot

Step two; before you start juicing make sure that you put a bag into the pulp container to make sure that the cleaning part of it becomes incredibly easy.

Then you want to fill the sink add a little bit of washing up liquid. You want to fill the sink to make sure that’s ready.

Start with an apple, and then add all the rest of the ingredients, followed by the second apple.
Push is all the way through. Let it run, and there’s your juice. Then pour it into a glass with some ice.

Now, here is the rule. When you’ve made your juice which is gorgeous, but you are not allowed to drink the juice until you finish cleaning the machine.

What you need to do is unhook it. Put the top section straight in the sink.

Notice, you are always going to have some pulp in this part of it. What you want to do is take out the pulp and put it into the bag. That’s the key and that goes straight into the sink as well,.

Then just take the rest apart and into the sink. Remove the plastic bag and into the bin with that, unless you want to use the pulp for something else.
What you need with most of the parts is just rinse,

Now, this is really the only part that really needs cleaning is this section here, but what we need to do is put an extra bit of washing up liquid, just on the back of the cutting blades, and then it comes with a little brush like this so just go around very slowly around here just making sure that it’s out.

It’s imperative that this part is clean because of course this acts like a filter system, and of course, this is like a sieve, and so you get more juice. What we do is just dry this off. Now this is the key to make sure if there’s any part or any bits of fruit and veg left in the filter system, you just get a tea towel, and your thumb and your finger, and you just go around once, all the way around, and you clean it off this section.

Now, don’t just leave it either on the draining board. If you’re in hurry, you can clearly just leave it on the draining board, but I always make sure that my juicer is primed and ready for next use. Just dry all the bits with a cloth and my juice ready to go, juicer’s ready, primed in position, and I’ve made that juice in super-fast time when you know what you’re doing, juicing really not a hassle at all. Keep it simple.

You can find Jason on his website www.juicemaster.com, Facebook, Twitter and YouTube.