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Good Morning Juice | Nutrition Stripped
Eat Well Jan. 1. 2019
Beverages

Good Morning Juice

Jan. 1. 2019
Beverages
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

A hydrating juice to say good morning to your body.

This Good Morning Juice contains kitchen staple vegetables, citrus, and can be made in 5 minutes for a refreshing drink. This juice contains organic cucumbers, organic celery, a green of your choice (such as romaine, spinach, or kale), lemon, lime, and ginger.

What Is Juicing?

Juicing involves a process where the liquid along with most nutrients are extracted from raw fruits and vegetables. This process strips away any solid matter, i.e. the fiber, from the fruits and vegetables and you’re left with liquid only.

This liquid is not just a hydrating way to “drink water” it’s also a good source of vitamins, minerals, antioxidants, and phytonutrients that are found in the fruits and vegetables that made the juice — all in one easy-to-sip drink.

Is Juicing Healthy?

Juicing can be part of a healthy diet when you’re adding it to a diet that’s already abundant in whole foods, fiber, protein, healthy fats, carbohydrates, etc. It can be enjoyed any time of day, there’s no magic to it in terms of timing, what needs to be included in the recipe, what kind of juicer to make it with, etc.

Juicing isn’t part of a healthy diet when you’re relying on it solely for nutrition, replacing eating whole foods that are rich in fiber with juice, using juicing instead of other modes of care to cure yourself of a health condition, etc. On that topic, if you’re curious about the Celery Juice trend, be sure to read our article about Celery Juice and what the science tells us, or doesn’t.

If you’re juicing at home or buying some at your local smoothie shop, opt for ones that are all vegetable base or greens-based. The tricky thing about juice is that the sugar, even from whole food fruits like apples, can really add up!

Some juices will be marketed as healthy, yet one small bottle of juice can have three apples juiced (over 50g of sugar)— when is the last time you were able to eat three apples in one sitting?

Another case for opting for all greens-based juices is because the standard American diet is already lacking in eating vegetables, greens, and getting enough minerals so why not try to squeeze those in from a juice?

Above all, have fun with playing around with the flavors you enjoy! That’s why I shared this Good Morning Juice which is an all greens juice with lots of citrus and hints of ginger to keep it bright, tangy, and refreshing.

A note on juice cleanses

Personally, I don’t recommend engaging in juice fasts, cleanses, or detoxes where you only drink juice days on end. You can still enjoy the benefits of juicing while still consuming your normal diet — and your normal bowel movements since there’s no fiber in juice, just drinking juice can cause constipation in some people.

Start by simply adding an all green juice to your daily breakfast or have it first thing when you wake up.

Bottom Line

Juicing can be a wonderful addition to your already whole food (and fiber-rich) diet! It’s a refreshing way to stay hydrated, to consume more nutrients that you would otherwise, use vegetables in new and interesting combinations, and enjoy the process of making it.

Stripped

Cucumber

Cucumbers not only taste light and refreshing but contain unique antioxidants and polyphenols that have been studied for their effects on reducing some cancers, reducing cardiovascular disease, has anti-microbial properties, and reducing inflammation.

As with most fruits and vegetables, cucumbers contain good amounts of fiber which help our digestive system moving, keeps us fuller for a longer period of time, and releases a steady flow of energy into our bodies.

Celery

Celery is also mostly made of water, containing vitamins A, K, C, B vitamins, beta-carotene (our body then converts to vitamin A), phytonutrients, calcium, iron, magnesium, potassium, manganese, and phosphorus.

Ginger

Ginger has been shown to help fight inflammation with certain cancers such as ovarian and colon cancers, as well as diseases such as arthritis, muscular pain or swelling, and joint pain — to reducing symptoms of common ailments like colds, nausea, arthritis, migraines, and hypertension.

The Recipe

Serves 2

Print

Ingredients

1 organic English cucumber with skin on

1 handful spinach

1 bunch organic celery

1 lime, peeled

1 lemon, peeled

1-inch fresh ginger, peeled

 

Instructions

Step 1

Using a slow juicer or a juice of your choice, run each piece of fruit and vegetable through the juicer one at a time until everything has been juiced.

Enjoy!

Juice is best enjoyed immediately or store in an airtight glass container for up to 1 day.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

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