How To Make Awesome Green Juice [Free Printable]

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Green Juice is one the easiest and fastest way to include more goodness in your daily diet. If you’re new to juicing, it may seem like a big commitment but trust me, making green juice one of your daily non-negotiables could be exactly what you need to transform your health. In fact, I am going to share with you, five amazing benefits of green juice you could experience from enjoying a delicious green juice each day. 

If you’re new to making green juice, then don’t fret because creating tasty green juice is super simple. To help you get started, I am going to share with you the BEST green juice recipe I have ever tasted and teach you my special formula which will guarantee your green juice recipe tastes awesome every time. 

I have to admit; when it comes to green juice, I was a bit of a latecomer. I was 19 when I first began to clean up my diet. I ditched the chocolate covered sandwiches and instant noodles for kale, quinoa, wheatgrass and a whole list of other foods I had never heard of before (never mind eaten).  As I began to uplevel my diet, juicing became a daily ritual for me. I felt as though I had discovered the ultimate fast food. It is hands down the easiest and quickest way to add more goodness to your daily diet. Instead of having to chomp through a bowl full of leafy greens, a whole cucumber, a couple of apples and a few stalks of celery, I can whizz them through a juicer and enjoy a big glass of goodness. 

Nowadays it is harder than ever to keep your body topped up with nutrients. Sucky soil depletion and pesky pesticides mess with our food leaving it lacking nutrient goodness. Even with three meals a day we can struggle to meet our daily nutrient requirements to stay healthy. Juicing is an easy way to help you keep your body topped up with essential nutrients. By whizzing up your vegetables and fruits, you make it easier for the body to absorb those delicious vitamins, mineral and enzymes into your bloodstream providing you with an instant boost without making your digestive system work too hard. 

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Top 5 Benefits of Green Juice 


1. green juice for skin, which glows!

If you have been struggling with acne, psoriasis, eczema or rosacea, then a daily green juice could help your skin glow. Research has shown that diet can play an important role in addressing skin conditions (1). Often skin problems are a result of food sensitivities, low fibre intake and a lack of nutrients. The green vegetables packed into green juice are high in antioxidants such as vitamin C and E helping your body to eliminate toxins. Vitamin A which plays a pivotal role in cell growth is widely recognised as a key nutrient to help those facing acne.  Along with all the skin-supporting nutrients found in fruits and veggies, the green juice recipe I am going to share with you also includes awesome plant fats, amazing for skin health.  

2. green juice for energy & mood

To keep your natural energy tip-top your body needs a steady supply of nutrients to charge its energy powerhouses aka your mighty mitochondria. You might not have heard of them before, but if you want to improve your energy, they need to become your best friends. Mitochondria are the ‘powerhouses’ of your body. Like little batteries, charging-up with high-voltage energy, they convert the food you eat into the fuel that drives your cells and powers your body. Daily green juice is a simple way to give your energy powerhouses a dose of nutrients and reignite your natural energy. 

Leafy green juices are also excellent for helping to support healthy mood balance. If you have been struggling with depression or anxiety, then chances are you are low in your feel-good brain chemicals aka your neurotransmitters (2). Fortunately, you can support your mood balance by providing your body with the building blocks it needs to create more of your feel-good neurotransmitters. 

These come in the form of amino acids. In fact low levels of amino acids have not only been linked to depression and anxiety, but they can also be associated with food cravings and overeating. If you have been struggling with overeating and mood imbalances, then you may benefit from measuring your levels of amino acids.  

Leafy green vegetables which are rich in amino acids include kale, spinach, romaine, Swiss chard and broccoli. Leafy greens contain high levels of the amino acids leucine, lysine, phenylalanine and valine (4).

One of the best ways to up your amino acid intake with green juice is to add green juice powders to your glass. I will cover green juice powder in more detail when I give you my green juice formula. 

3. green juice for weight loss

Yes, you can introduce a daily green juice for weight loss. We can slim and nourish our body at the same time.  When it comes to juicing for weight loss, green juice comes out on top because unlike fizzy or even fruit juice; green juice has little impact on our blood sugar levels. 

When we consume sugary drinks or even fruit juice, it can strap us onto the blood sugar rollercoaster. These simple sugars dump glucose into our bloodstream, and our poor pancreas goes into overdrive churning out insulin. News flash: Your body can’t lose weight with insulin streaming through your system. To help you jump off the blood sugar rollercoaster and stay trim, you need to focus on consuming low Glyceamic Load foods. Want to know one of the most nutrient dense, low GL foods? You guessed it –green leafy vegetables.  

Glyceamic Load not only takes into account how quickly the carbohydrate in food turns to glucose it also considers how much carbohydrate is in that food. 

Drinking green juice throughout the day is, therefore, an awesome way to keep your body topped up with nutrients while keeping your blood sugar levels steady. Of course, green juice is not only made from green leafy vegetables which is why you need to be mindful of everything else you add to your green juice. That’s why I want to teach you my formula for awesome green juice so you can make sure you green juices not only taste amazing they are nutritious and have a low Glyceamic load. 

 

4. green juice for divine digestion

Green juices are not only packed with delicious nutrients they are incredibly easy for your body to digest. If you have been struggling with digestive problems, then your body may be having difficulty digesting and absorbing nutrients. There are a number of ways to address this. 
Firstly, it is important to assess how well your digestive system is working which you can do with a simple at-home stool test called the Comprehensive Digestive Stool Analysis.

If you find you aren’t adequately absorbing nutrients, then you could introduce a digestive enzyme supplement to fire up your digestion. However, green juices allow you to flood your system with nutrients without placing pressure on your digestive system to do all the heavy lifting. By juicing the vegetables and fruit first, you make the nutrients more readily available.  

5. green juice for healthy hormones. 

Your liver aka your toxic rehab centre is responsible for regulating and processing our hormones. Supplying our liver with the right nutrients can help support our liver detoxification pathways helping it to bind and excrete old and unwanted hormones. Green juice can help support our liver function and its’ detox pathways.  

Cruciferous vegetables such as cauliflower, kale, brussels sprouts, and cabbage contain high amounts of phytonutrients called isothiocyanates, including indole-3-carbinol. These compounds help break down and detoxify dangerous oestrogens reducing our risk of reproductive cancers (5).

Green juice also helps to flood our system with hormone balancing nutrients such as vitamin B6, magnesium, calcium and vitamin E. If you have been struggling with painful periods associated with Premenstrual Syndrome (PMS) or Endometriosis then make sure you add ginger to your green juice as it has been found to be as effective as Ibroprofen for period pain. This has both anti-inflammatory and analgesic properties. Tumeric could also be beneficial as it helps to modulate the secretion of oestrogen and therefore block the growth of endometrial cells (6).

So if you have been struggling with health issues and suspect that your diet could be the culprit its time to whizz your way to the gorgeous skin, divine digestion, healthy hormone balance and sparkling moods. Daily green juice is a quick and easy way to give your body a little nutrient bling. Now, I have convinced you, let's dive into how to make green juice which tastes awesome every time with my no-fail formula. 

How To Make Awesome Green Juices [No Fail Formula]

juicy base

When you are creating a green juice recipe from scratch, you want to start by including what I call a juicy base. One of my favourites to start with is throwing in an organic cucumber (if you can’t afford to go organic then simply remove the skin then juice). You could also add some coconut water which is rich in electrolytes. Both of these are sweet but mild enough that they don’t dominant the flavour. 

green leafy goodness

Next, you want to add some green leafy vegetables. The great news is that mother nature has given us lots to choose from.

Here is a rundown of some of my  top picks: 
•    Romaine lettuce head
•    Handful of kale
•    Handful of spinach
•    Handful of red chard
•    Handful of swiss chard

flavour

There are lots of amazing ways you can add flavour to your green juice.  I love adding celery, lemon and ginger. Together these add tang and freshness to the juice making it feel refreshing. Regarding quantities, I recommend sticking with a couple of stalks of celery, 1 whole lemon (including the rind) and 2.5cm (1 inch) of peeled ginger root to give your taste buds a kick.

sweetness 

Now it is time to add some sweetness. Here there are a number of ways you can go. You could add 1–2 green apples, oranges, grapes, pineapple or any other sweet and delicious fruit you fancy. 

When it comes to keeping your green juice nutritious without spiking your blood sugar levels, it is important to think about the 80/20 rule. I recommend making your green juice so that 80% consists of vegetables while the other 20% is made from fruit. If you are new to green drinks such as green juice or green smoothies, then you may find you need to start with 40% fruit and 60% green vegetables until your taste buds adapt. Over time you can then reduce the quantity of fruit and increase your intake of green leafy vegetables. 

Another tip would be to opt for low glycaemic load fruits such as apples over those with a higher glycemic load such as pineapple. Here is a rundown of the glycaemic load of different fruits. When crafting your juices and smoothies be mindful of the quantities. One of my favourite tools for working out the GL of different foods is Patrick Holfords GL calculator. 

 

good fats

Another way to make sure your green juice doesn’t mess with your blood sugar and have you riding high on the blood sugar rollercoaster is to add good fats to your juice. 

 

Essential fatty acids are so important for our health. In fact, research has shown that we they are vital for our skin, mood, energy, hormone, sleep and weight.
That’s why I recommend adding them to your daily green juice. In my favourite green juice recipe I use MCT oil which is incredible for healthy cognitive function. However, there are lots of different fats you could consider. Here is a rundown of some top players:
•    Hemp Oil
•    Fish Oil
•    Omega 3/6/9 Blend

 

adding some oomph

Now it’s time to add some nutrient bling to your juice. You could keep this as simple as a handful of herbs such as coriander (cilantro) or parsley, or you could go a little fancier with a green juice powder.

I love superfood green juice powders such as spirulina, chlorella, barley grass, wheatgrass. You need to go easy as they affect the taste. You could also add vegan protein powder such as our Hemp Pro or Pea Pro Nourish Blends powder. This would also help boost the amino acid profile of your juice making it more nutritious. 

 
 
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Green Juice

does green juice taste good?

Yes, if you follow the formula, I give you and adjust the sweetness based on your taste buds. If you are new to green juice you may need to add more fruit, take it easy on the green juice powders and additional fats. 

how long will the green juice stay fresh?

I love to drink my green juice straight away. You can, however, keep it in the fridge for 2-3 days depending on the type of juicer you use. I recommend dividing your juice into smaller mason jars and storing it in the fridge. Even if you drink it all in one day, it keeps it fresh.

what if I have candida?

Candida Albicans is a pesky little yeast which can cause a host of unpleasant symptoms. One common recommendation for those following an anti-candida diet is to eliminate fruit from the diet. As a result, if you are struggling with candida, then you may think that green juice is off the menu. However, you could still include these in your daily diet without the fruit. Instead, you could use stevia to sweeten, them as this won’t feed the yeast infection. 
Personally, I love the idea of using stevia, but the reality is the taste can take a little getting used to. When choosing stevia, I recommend going for one which is liquid form and keep in mind; you only need to add a few drops. I remember the first time I bought Stevia I couldn’t believe how much it was for a teeny tiny bottle. However, you don’t need much, so it lasts a long time.  

What Is The Best Juicer For Making Green Juice?

Juicers fall into two categories.

 
 

1. Centrifugal Juice Extractors

This is the most common type of juicer. They use a fast-spinning metal blade that spins against a filter. It separates the juice and pulp into different containers. While these kind of juicers are fast, they spinning metal blade generates heat destroying some of the enzymes. This heat also oxidises the nutrients leaving you with a less nutritious juice. If you are new to juicing, however, these juicers tend to be cheaper so could be a good way to start if budget is an issue.  

 
 

2. Cold Press Juicers (a.k.a. Masticating Juicers)

When it comes to making green juice, I recommend using a cold press masticating juicer. These don’t produce as much heat leaving your juicing with a high nutrient yield. In the video, you will see I am using a pink Retro Cold Press Pink 240 Watt Juicer which is a cold press juicer. I have used a lot of juicers over the years, and this is my favourite so far. 

What Other Equipment Do I Need To Make Green Juice?

Along with the delicious fresh produce, you will also need a few different pieces of equipment such as a chopping board, knives, mason jars, colander and I love to use metal or glass straws.

 
 

The BEST Green Juice Recipe 

Here is one of the BEST green juice recipes I have ever tasted. It follows my formula perfectly and keeps the Glycaemic load of the juice low while the taste levels are awesome. 

  • 1 whole organic cucumber
  • 1 whole lemon
  •  1 inch of root ginger
  • 2-3 stalks of celery
  • 1 cup of coconut water
  •  Spirulina or Nourish Blends Hemp Pro
  • 1 tsp - 1 dsp of MCT oil  
  • 2 cups of spinach or kale

Another amazing green juice recipe is my Green Lemonade recipe which is so delicious we made it into a pretty kitchen print. 

 

Want More Delicious Recipes?

This one of my bonus recipes from inside my 7-Day Kickstart. You see while I love daily green juices, they are only one of the delicious ways to include more wholefoods in the diet. I know how easy it is to get stuck in a rut, which is why I created my 7-Day Kickstart program

references

1. MJ, K. (2018). Skin and Diet: An Update on the Role of Dietary Change as a Treatment Strategy for Skin Disease. - PubMed - NCBI Ncbi.nlm.nih.gov. Retrieved 28 April 2018, from https://www.ncbi.nlm.nih.gov/pubmed/29357214https://www.ncbi.nlm.nih.gov/pubmed/29357214

2. Rao, T. S. S., Asha, M. R., Ramesh, B. N., & Rao, K. S. J. (2008). Understanding nutrition, depression and mental illnesses. Indian Journal of Psychiatry, 50(2), 77–82. http://doi.org/10.4103/0019-5545.42391

3.  Essential Amino Acids in Vegetables. (2017). LIVESTRONG.COM. Retrieved 28 April 2018, from https://www.livestrong.com/article/426939-essential-amino-acids-in-vegetables/

4.   Ozgoli G, e. (2018). Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/19216660 [Accessed 28 Apr. 2018].

5.    P, B. (2018). Cancer chemoprevention by dietary phytochemicals: Epidemiological evidence. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/27823732 [Accessed 28 Apr. 2018].

6.    Zhang Y, e. (2018). Curcumin inhibits endometriosis endometrial cells by reducing estradiol production. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/24639774 [Accessed 28 Apr. 2018].

Now I want to hear from you!

What have you done recently which was out of your comfort zone but you did it anyway? Have you been holding yourself back from taking that next step because you are feel nervous about what others will think?

And of course, I would love to know if you are planning on making these Cashew Cream Vegan Cheesecakes or if you've ever made anything similar.

Let me know in the comments section below.

Look forward to hearing from you.

Christy

 

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Hey!

I'm Dr Christy Fergusson Ph.D. I am a Doctor of Psychology, Chartered Psychologist, Nutritional Therapist, Clinical Hypnotherapist and Hay House Author. I have a Ph.D., MSc and BA Hons in Psychology; I'm a Chartered Psychologist with the British Psychological Society, a Nutritional Therapist with the British Association of Nutrition & Nutritional Therapy and a Clinical Hypnotherapist with the British Society of Clinical Hypnosis.

Through a combined integration of my expertise in nutrition, psychology and hypnotherapy I launched my company The Food Psychologist and quickly become the ‘go to’ food psychology expert in the UK. I'm the food psychologist from Channels 4′s Secret Eaters, a former Sun columnist and in-house nutritionist at Women’s Health Magazine. I published my first book 'Hot, Healthy, Happy' with Hay House in 2013.

Dr Christy Fergusson

The Food Psychologist Limited, 18 Mugdock Road, Glasgow, Scotland, G62 8PB

I'm Dr Christy Fergusson PhD, MSc, BA Hons, BSC Hons, CPsych a Doctor Of Psychology, Chartered Health Psychologist, Nutritional Therapist & Functional Medicine Expert.  I am a published Hay House author, former in-house nutritionist at Womens Health Magazine and the food psychologist from Channel 4's hit show 'Secret Eaters'.  

As creator of the The Food Psychologist I am passionate about helping women just like you take the guesswork out of their treatment approach and find natural solutions to their heath issues.