Discover a world of health and vitality with our 27 Healthy Juice Smoothie Recipes You Absolutely Need To Know. Something here for all the family!
Smoothies and all fruit juices have become an increasingly popular wellness trend and are frequently marketed as “must include daily” food types. It’s easy to see why with the nutrients and vitamins they supply!
These easy to make beverages are family-friendly and you can pretty much design them for all tastes or dietary requirements. While you can easily purchase fresh or bottled juices and smoothies from most cafés and grocery stores, you can’t beat the freshness and pure goodness of making your own at home.
Making them at home holds an additional benefit, being you know exactly whats in it or, more importantly, what hasn’t been added.
In this post we provide 27 Healthy Juice Smoothie Recipes that are loaded with veggies and fruit. Each of them are full of whole food goodness and some are designed for specific purpose such as anti-aging, antioxidant boost or to help muscle development,
You’ll have 27 new recipes that are easy to make. You’ll also know their potential health benefits, which of them are good for weight loss and who we recommend would benefit from each!
Potential Health Benefits of Healthy Juice Smoothie Recipes.
Juices and Smoothies are a great way to incorporate more healthy food types into your daily diet. It’s also an easy way to make significant health gains.
Boosts Your Fruit And Vegetable Intake.
Smoothies and Juices that are made from fresh, or even frozen, produce helps to increase your intake of fruits and vegetables. This helps to provide you an array of essential vitamins, minerals, fiber, and antioxidants.
These nutrients aren’t just part of our daily requirements, they offer so much more. As well as their benefits to natural health we know that nutrients from fruits and vegetables offer anti-inflammatory benefits, help to improve digestion, and lower your risk of developing chronic conditions such as heart disease, osteoporosis and obesity.
In one study1Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article entitled “Fruit and Vegetable Intake” the World Health Organization (WHO) states that adults should eat at least 5 servings (equivalent to around 400 grams) of fruits and vegetables every day. The reality is that most people do not.
So if you want to add additional fruit and vegetables to your diet, as recommended by WHO, then juices and smoothies are a delicious way to do it. Especially as each smoothie provide at least two, sometime three of your five recommended daily servings.
Healthy Juice Smoothie Recipes support Increased Fiber Intake.
Fiber is an important nutrient because it aids our digestion and prevents constipation. It does this by promoting the growth of good bacteria in your digestive tract.
Researchers discovered that a healthy amount of the good bacteria in our gut can help reduce inflammation, promotes healthy immune function, and can even benefit our mental health. Fiber intake is also linked to reducing the risk of developing chronic illnesses, such as heart disease and type 2 diabetes.
By adding the right kinds of ingredients, juices and smoothies are an excellent way to boost your natural daily fiber intake.
Some of the most fiber-rich foods are fabulous and much used smoothie and whole food juice ingredients. Fiber rich foods include almost all fruits and vegetables plus whole grains (such as barley and oats), nuts, seeds, and legumes.
27 Healthy Juice Smoothie Recipes.
1. Antioxidant Nutrient Boost – Sweet Greens Smoothie Recipes
Ingredients
4 Kale Leaves
1 Green Apple
4 Celery Sticks
8 Parsley Sprigs
1 Small Cucumber
1/2 Lemon
Method:
1. Wash all ingredients.
2. Add the Kale and Parsley to a blender.
3. Core and roughly chop the Green Apple, leaving the skin on. Add to blender
4. Remove the leaves and any fibrous strings from celery, roughly chop and add to blender.
5. Chop the cucumber, skin on, and add to blender.
6. Squeeze the juice from half a lemon into the blender.
7. Pulse and blend until a smooth juice is achieved.
8. If you prefer really cold juices add a handful of ice cubes and blend quickly.
2. Anti Inflammatory Carrot Spice – Healthy Juice Smoothie Recipes.
Ingredients:
6 Carrots
1 inch Root Ginger
1/2 Lime
1/4 Cup Cilantro
Pinch of Cayenne Pepper
Method:
1. Wash all ingredients
2. Clean and peel Carrots, roughly chop and add to blender.
3. Peel and roughly chop 1 inch fresh ginger and add to blender.
4. Add cilantro to blender with the juice of 1/2 a lime.
5. Add 1/2 cup water or 1/2 cup ice cubes.
6. Blend until smooth.
7. Pour into tall glass and add a pinch of cayenne pepper on top.
Carrots and Ginger are a great source of Vitamin A so this carrot and ginger spiced juice helps strengthen your immune response. This nutrient is required to form white blood cells in the bone marrow stem cells. White Blood Cells are a significant factor of your body’s defence system.
It is advised to drink this juice on a daily basis.
3. Metabolism & Digestion – Beet Treat.
Ingredients:
1 Beet
1 Carrot
1 Inch Slice Pineapple
1/2 Peeled Lemon
2 green Apples
1 Inch Root Ginger
Method:
1. Wash all Ingredients.
2. Peel (if necessary) and roughly chop beet. Add to blender.
3. Roughly chop carrot and add to blender.
4. Slice a 1 inch thick piece of pineapple. Core, chop and add to blender.
5. Remove skin from half a lemon, add juice and pulp to blender.
6. Core and roughly chop apples. Add to blender.
7. Peel and roughly chop 1 inch fresh root ginger. Add to blender.
8. Add 1/2 cup ice cubes or 1/2 cup fresh water.
9. Blend to your desired consistency.
Beetroots and carrots help relieve constipation by stimulating the metabolic system. The phyto-nutrients in the beet, carrot, pineapple and ginger help boost the digestive system. Carrots and apples are also loaded with fibre that help to balance blood sugar levels as well as keeping the gut healthy.
4. Iron Rich Antioxidant Boost.
Ingredients:
Handful (5-6 leaves) Kale
1/2 cup Green Grapes
1 Cucumber (seeded)
1 Green Apple
Method:
1. Wash all ingredients.
2. Add the kale and grapes to a blender.
3. Deseed the cucumber and chop roughly. Add to blender.
4. Core the apple and chop. Add to blender.
5. Add 1/2 cup or water or ice cubes.
6. Blend.
The Antioxidant Boost delivers more than antioxidants. You get a great boost of iron (great for pregnant moms to be!) and is a key for healthy blood cell and muscle function. You also get your daily recommended dose of vitamin K which is used for blood and bone health.
5. Anti-Aging Boost.
Ingredients:
1 Green Apple
1/2 Cup Purple Grapes
1 cup Collard Greens
1/2 Cup Cherries
Method:
1. Wash all ingredients.
2. Add the Collard Greens and Grapes to a blender.
3. Core the apple and chop. Add to blender.
4. De-stone the cherries and add to blender
5. Add 1/2 cup or water or ice cubes.
6. Blend.
Cherries are one of the highest natural sources of melatonin, the hormone that helps us sleep soundly. They also help your muscles recover after a hard workout. Cherries also are believed to have the highest anti-inflammatory properties of any food. Grapes promote heart health by promoting healthy circulation.
Collard greens provide vitamin A and vitamin C, both of which are important for your immune system. Vitamin C helps keep blood cells healthy while vitamin A is important for healthy T-cells, a part of your immune system that attack invading bacteria and viruses.
6. Muscle Booster Juice.
Ingredients:
1 Orange
1/2 Cup Sweet Potatoes
2 Apples
3 Inch Turmeric Root
2 stalks celery
1 inch Ginger Root
3 teaspoons Ground Almonds
Method:
1. Wash all ingredients (apart from Ground Almonds).
2. Peel and chop the Turmeric Root (use gloves) and Ginger Root. Add to a blender.
3. Remove skin from orange. Add juice and pulp to blender.
4. Core the apples, chop and add to blender.
5. Peel and roughly chop sweet potato. Add to blender.
6. Remove leaves and string fibers from celery, chop and add to blender.
5. Add 1/2 cup or water or ice cubes.
6. Blend.
7. Pour into tall glass and stir in the ground almonds.
The Muscle booster juice works because all ingredients are super anti-inflammatory, especially the sweet potatoes, ginger and turmeric. Sweet potatoes are also very rich in Vitamin C, E, B6 and Beta-carotene, which is amazing for your skin, eyes and hair. A wonderful wake up or a treat for end of day tired bodies.
7. Energy Blast Juice.
Ingredients:
3 Carrots
1 Green Apple
1 Peach
1/2 Lemon
1 inch Ginger Root
1 handful Mint Leaves
Method:
1. Wash all ingredients.
2. Peel and chop the Carrots. Add to a blender.
3. De-stone Peach, chop and add to blender.
4. Core the apple, chop and add to blender.
5. Remove peel from the 1/2 lemon and add to blender.
6. Peel ginger root, chop and add to blender.
7. Add the mint leaves and 1/2 cup or water or ice cubes.
8. Blend.
9. Pour into tall glass and stir in the ground almonds.
Carrot and peach juice aids the flushing of toxins from the body, creating healthier hair, skin, and nails. Apples are thought to aid in preventing Alzheimer’s disease, and carrots contain vitamins C, and B6, which help create neurotransmitters in the brain.
8. Lycopene Bliss Juice.
Ingredients:
2 Large Tomatoes
1/2 Cucumber
1/2 Cup Cilantro
1/4 Lemon
Method:
1. Wash all ingredients.
2. De-seed (optional)and chop the Cucumber. Add to a blender.
3. Roughly chop tomatoes and add to blender.
4. Add Cilantro to blender.
5. Peel lemon and add flesh and juice to blender.
6. Blend.
Lycopene, from Tomatoes, is a powerful antioxidant with many health benefits, including sun protection, improved heart health and a lower risk of certain types of cancer. Cilantro is a wonderful medicinal herb fresh and energizing.
Cucumbers contain magnesium, potassium, and vitamin K. These 3 nutrients are vital for proper functioning of the cardiovascular system. Magnesium and potassium from cucumber can lower blood pressure and regular cucumber intake can decrease bad cholesterol and blood sugar levels.
9. Immunity Booster Juice.
Ingredients:
1/4 cup Yoghurt (optional)
3 Carrots
1 Bunch Kale
1 inch Ginger Root
1 Green Apple
Method:
1. Wash all ingredients.
2. Peel and chop the Carrots. Add to a blender.
3. Add Kale to blender.
4. Core the apple, chop and add to blender.
5. Peel ginger root, chop and add to blender.
6. Add 1/2 cup of water or ice cubes, or 1/4 cup natural yoghurt.
8. Blend.
Carrot juice aids the flushing of toxins from the body, creating healthier hair, skin, and nails. Apples are thought to help delay or prevent Alzheimer’s disease, and carrots contain vitamins C, and B6, which help create neurotransmitters in the brain.
A healthy intake of kale both lowers the bad cholesterol, as well as raises the good cholesterol. Kale also contains Vitamin A (important for eye and bone health and a strong immune system), vitamin C (aids in cold and chronic disease prevention), and vitamin K (good for blood clotting and bone building)
Kale also contains Folate, a B vitamin that’s key for brain development as well as Alpha-linolenic acid, an omega-3 fatty acid. One of the health powerhouses in our healthy juice smoothie recipes.
10. Wheatgrass Harmony.
Ingredients:
3 Stalks Celery
2 Cucumbers
5 Spinach Leaves
1/2 cup fresh Parsley
2 oz. Fresh Wheatgrass Juice
Method:
1. Wash vegetables.
2. De-seed (optional)and chop the Cucumbers. Add to a blender.
3. Remove leaves and fibers from celery, chop and add to blender.
4. Add spinach and parsley to blender.
5. Add wheatgrass juice to blender
6. Blend.
You can of course make your own wheatgrass juice by using a juicer to grind fresh Wheatgrass.
Wheatgrass is low in calories but high in nutrients, including antioxidants such as glutathione, vitamin C, and vitamin E.
Antioxidants from wheatgrass fight free radicals in your body, which reduce oxidative stress and protects you against health conditions such as arthritis, cancer, and neurodegenerative diseases.
Parsley is rich in vitamin C and other antioxidants. This helps to reduce the risk of conditions such as diabetes, stroke, heart disease and cancer. It’s also an excellent source of Vitamin A. Folate
11. Spinach Energy Blast.
12. Beet Renewal.
13. Watermelon Breeze Juice.
14. Green Morning Energy.
15. Sweet Berry Juice.
16. Sweet Basil Juice.
17. Spicy Greens Juice.
18. Citrus Greens Juice.
19. Green Juice Cleanse.
20. Liquid Broccoli Zinger.
21. Green Honeymoon Juice.
22. Carrot Ginger Smoothie.
23. Skin Brightening Juice.
24. Pineapple Skin Brightening Juice.
25. Dry Skin Relief Juice.
26. Homemade V8 Juice.
27. Vitamin E Skin Nourishing.
There you have it. 27 Healthy Juice Smoothie Recipes that benefit your health and well being. As you have discovered there are many proven health benefits for these juices and smoothies. I hope you try them! If you have any comments please do leave them below. Do you know other juices we should have listed here?
References
- 1Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article
