While it’s healthier to eat solid fruits and vegetables, juices come in handy when mixing several ingredients and bringing together all the important nutrients. However, some blends can end up being too concentrated, posing risks if the sugar levels exceed the healthy glycemic index (55). For concentrated juices, add some water to dilute them.
Instead of adding brown or granulated sugar to tasteless or bitter juices, you can improve the taste by adding a sweeter fruit or minimal amounts of honey. Knowing the fruits that go well together help you to make delicious and healthy juice recipes.
The following fruit juice recipes will provide the nutrition you require while keeping your sugar and calories low.
1. Honey Lemonade
Like all citrus fruits, lemon has many health benefits. It’s a primary antioxidant that protects cells from free radicals. Lemonade can be quite bitter, hence, adding water or honey can improve the taste.
- 2 cups lemon juice
- 1 cup warm water (to make syrup)
- 4 cups cold water (to dilute)
- 4 tablespoons honey
Cut the lemons into pieces and blend them with one cup of warm water to make two cups of lemon juice. Make syrup by warming water and adding honey. Mix the lemon juice with the honey syrup and stir.
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2. Celery Ginger Juice
Celery juice is a natural detoxifier that repairs the digestive tract from damage caused by unhealthy food and lifestyle choices. The natural laxative is also rich in calcium that strengthens your bones. Including celery stalks in your juice recipe fills your immune system with antioxidants (luteolin and apigenin) that help lower inflammation.
- 1 heart of celery
- 1/2 cucumber
- 1 green apple
- 1 -inch knob of ginger
Cut 5 stalks of celery and load them into your juicer. Adjust your juicer to the ‘low’ setting and add and run the cucumber and celery. Then switch to the ‘high’ setting and run the ginger and apple. You don’t have to sieve the pulp since it contains healthy phytonutrients and fiber. You can either drink the juice right away or refrigerate it for 24 hours to maintain the fresh ginger taste.
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3. White Cranberry Grape Juice
Cranberries have several antioxidants that lower the risk of urinary tract infections (UTI), improve the immune system and regulate your blood pressure. Adding cranberries to your green juice recipe nourishes your body and prevents many illnesses.
These fruits have high levels of Vitamin C that prevents scurvy and polyphenols that reduce the risk of heart disease.
- 2 liters 7UP
- 1 liter white cranberry juice
- 1 liter white grape juice
- 4 pomegranate ice cubes
Start the process by making four pomegranate juice and ice cubes. Blend cranberries and one liter of water to make juice. Repeat the process with grapes and mix the two. Add two liters of 7up and add pomegranate ice cubes to glasses while serving. Avoid making more juice than you need at a time or pack in airtight containers to avoid microbial contamination.
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4. Cucumber and Papaya
Cucumbers are low in sugar but contain essential vitamins and minerals. Consuming unpeeled cucumbers nourishes your body with magnesium, manganese, and potassium. The green juice has various antioxidants that safeguard you from oxidative stress and boost your immunity. The hydrating nature of cucumbers and papaya are beneficial for all physiological processes in your body.
- 2 cups papaya, peeled
- 1 teaspoon fresh ginger - 6 gr
- 1 large red delicious apple, cored
- 1 medium cucumber, with peel
Mix all ingredients and add 1-2 cups of ice or filtered water, then blend to produce a delicious smoothie. The juice has a dominant ginger flavor and a hint of papaya and apple.
5. Apple Mango Juice
The green apple is popular for their nutritional and medicinal benefits. In addition to providing Vitamin K and potassium, these fruits improve your body’s ability to ward off diseases by strengthening your immune system. The antioxidants in apples play a significant role in cancer and diabetes prevention. The peels contain pectin that lowers the bad cholesterol (LDL) levels while supporting a healthy weight loss program.
- 2 medium apple
- 4 cups ripe mango chunks
- ¾ cup yoghurt
- 2 teaspoonful honey
- 4 ice cubes
Cut the apple and dice the pieces without removing the peel. Add apples, mangoes, yoghurt, and honey into the blender’s jar. You may fortify your juice recipe with other fruits and vegetables. Blend until smooth, serve the juice in glasses and add ice cubes.
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Make Healthy Fruit Juices of Your Choice
Fruit juices are both delicious and nutritious. Juicing your fruits increases the hydrating qualities and allows your body to absorb the nutrients immediately without having to digest the fiber. While making your favorite juice recipes avoid using more fruits than you need at a time as fresh juice can only last for 24 hours.