Drink your veg!
These juices give you many benefits of consuming whole fruit and veg, and maintain valuable fibre that can be lost in a straight glass of juice.
CHOOSE YOUR COLOUR
• Green juices are a great source of minerals (especially bone-builders: calcium, magnesium and phosphorus).
• Orange juices are vital for the immune system, packing in vitamin C and beta-carotene.
• Red/purple juices are packed with heart-friendly plant compounds – likely to be rich in folate and potassium.
HOW MANY PORTIONS?
Juices count as a maximum of 2 of your daily target (regardless of how much you drink), as long as you include:
• At least 80g of one whole fruit or veg and at least 150ml of a different variety of 100% fruit or veg juice.
• Or, at least 80g of each of two different whole fruits or vegetables.
BOOST THE BENEFITS
• Drink within 2 hours of blending, so the nutrients are at their peak.
• Morning is the best time, as your body absorbs liquid more easily after sleep.
• Use fresh fruit and veg (or frozen out of season). Scrub clean – the peel and rind are rich in vitamins and fibre (remove citrus rind and pips, though, as they can be bitter).
• By using a blender to prepare your drinks, rather than a juicer, you will retain more of the healthy vegetable fibres.
ADD EXTRA OOMPH!
• Fill up on fibre. Add 1 Tbsp of ground linseeds or oatmeal.
• For more omega-3 fatty acids, add chia seeds, hemp seeds or an omega-rich oil such as Udo’s Choice.
• Max the minerals. Add spirulina powder for more iron or pumpkin seeds for zinc.
• Pack in protein. Add whey powder, hemp protein powder or ground nuts. Also blend in yoghurt, milk or cottage cheese.
• Add vitamins. Avocado is rich in vitamin E – a great cell protector.
Simplyputallthedry ingredientsinthe blender,topupwith liquid,thenblitzuntilsmooth.