Are Juices or Smoothies Better For You?


Juicing is an increasingly popular practice. Basically, juicing extracts the liquid from fruit and vegetables, leaving behind the fibrous parts.

Smoothies consist of blended whole fruit and vegetables, commonly combined with a liquid such as water, milk or yoghurt.

Juices vs Smoothies

    Juices:

    • Low fibre
    • Higher sugar concentration
    • Can be helpful for people who do not have energy to extract nutrients from cells, choose low-sugar ingredients

    Low sugar juice ingredients: celery, ginger, lemon, tomato, cucumber

    Smoothies:

    • More fibre which increases the sense of satiety, helps regulate blood sugar levels and aids digestion

    Healthy Juice Recipes

    Glowing Skin Green Juice

    Green Juice Recipe | happyfoodstube.com

    3 servings (1 cup each)

    10 minutes

    Ingredients

    • 4 Large Apples
    • 6 Celery Stalks
    • 2 Kale Leaves

    Method

    1. Wash the ingredients under running water.
    2. Core the apples. De-stem kale leaves. Throw them in a juicer altogether with celery stalks, that have been cut into smaller pieces.
    3. The juicing takes literally a minute or two.
    4. Once juiced, pour into glasses and serve right away!

    Super Powered Orange Juice

    Tall mason jar filled with Carrot Apple Nectarine Ginger Lemon Juice

    5 servings (1/2 cup each)

    10 minutes

    Ingredients

    • 1/4 cup orange juice
    • 3 Tbsp lemon juice
    • 1 small nectarine, pit removed
    • 1 small apple, cored and quartered
    • 1 Tbsp fresh ginger, peeled
    • 4-6 whole carrots, peeled/tops removed
    • 3-4 sprigs fresh mint (optional)
    • 1-2 cups filtered water

    Method

    1. If using a juicer, add all ingredients to the juicer and press (omit water). Otherwise, squeeze orange and lemon juice into a blender as the pulp can make the juicing process more difficult.
    2. Next add nectarine, apple, ginger, carrots, and mint (optional). Top with filtered water (start with the lesser quantity), cover and blend until combined. You don't want your blender to get the juice too hot in temperature so be careful not to over-blend - it shouldn't take more than 30 seconds.
    3. Drape a clean, thin towel over a large mixing bowl and carefully pour over the juice and pulp. Then gather the corners and begin extracting the juice, leaving the pulp behind. Continue squeezing until all juice is extracted. You can either compost the pulp or add it to baked goods!
    4. Enjoy the juice fresh. Cover and refrigerate leftovers for 2-3 days, though best in the first 12-24 hours for mineral and vitamin content.

    Healthy Smoothie Recipes

      Green Glow Smoothie 

      1 serving

      10 minutes

      Ingredients

      • 1 ½ frozen bananas
      • 30g frozen spinach
      • 30g frozen kale
      • 1 tablespoon almond butter
      • 150ml fresh apple juice

      Method

      1. Place all of the ingredients into a blender or food processor.
      2. Pulse until smooth.

      Avocado Smoothie

      Ingredients

      • 1 organic avocado, pitted and peeled
      • 1 cup organic coconut milk
      • 2 tsp Manuka honey or dates

      Method

      1. Combine all ingredients in a blender.
      2. Blend until smooth.

      Blueberry Coconut Chia Smoothie

      Blueberry Coconut Chia Smoothie

      Ingredients

      • 1 cup frozen blueberries
      • 1 2-ounce pack frozen coconut meat
      • ¼ cup raw cashews, soaked overnight
      • 1 tablespoon chia seeds
      • 1 pitted date
      • 1 teaspoon lime juice
      • ¼ teaspoon ground cardamom
      • pinch of pink Himalayan salt
      • 1 cup water

      Method

      1. Blend all ingredients in a blender until smooth.

      Mango Peach Green Smoothie

      Three glasses filled with green smoothie made with yogurt, milk, spinach, mango, peach, and chia seeds.

      4 servings

      5 minutes

      Ingredients

      • 1.5 cups vanilla yogurt
      • 1.5 cups milk 
      • 2 large handfuls fresh baby spinach
      • 1 cup mango, frozen
      • 1.5 cups peaches, frozen
      • 1 small banana
      • 2 tsp chia seeds (optional)
      • Ice (optional)

      Method 

      1. Add all ingredients to the bowl of a large blender, starting with the liquids (yogurt and milk) and ending with the frozen ingredients (frozen fruit).
      2. Process until frozen mango and peaches are fully blended and the spinach is completely processed.
      3. Best served immediately. 

      Join our private Facebook group "Tasty, but healthy" for easy recipes and nutrition tips.

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