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Spill the JUICE

We’re a juicing family. Well, my mini-me and I. Jay won’t touch it;) Some believe juicing is better than eating whole fruits and vegetables because your body can absorb the nutrients better and it gives your digestive system a rest from digesting fiber. A quick search on the Mayo Clinic says juicing can reduce risk of cancer, boost your immune system, remove toxins from your body, aid digestion and help you lose weight. But we already know all this. I would never say replace eating fruits and veggies with juice.. this is just another option to get those essential vitamins and minerals in. Eat produce with your meal, on its own, in a smoothie or juice ‘em.. as humans, we were meant to eat this way.


While the process of juicing is as easy as feeding fruits and veggies through a juicer, there are a few things you need to do before you take that first step:


-Try and mix your ingredients using the 3:1 ratio (3 veggies for every fruit)


-Don’t worry about peeling your produce.. that’s right, keep those lemon peels on!


-It’s VERY important that you take time to wash everything first, even if you purchase organic produce, it could still carry bacteria. Be conscious of the ‘dirty dozen’, as they should be cleaned thoroughly (strawberries, spinach, kale, peaches, pears, nectarines, apples, grapes, bell & hot peppers, cherries, blueberries, green beans)


-I use the Hamilton Beach Juicer Machine because it’s easy to clean but there are many great juicers out there. You’re going to have a lot of produce shavings and there’s nothing worse than spending all your time cleaning it out. I throw the produce scraps in our compost and use it on the garden beds for fertilizer, adding vital nutrients to the soil.


Why a juice cleanse?

A juice cleanse is consuming nothing but fruit and vegetable juices for a predetermined length of time. Long term fasting of this kind is NOT recommended but a 3-5 day cleanse may provide numerous health benefits including a much needed body detox & I’m all about the short term juice cleanse.


Modern Western diets are centered on processed foods, loaded with artificial preservatives, flavors & other toxins. Your liver, kidneys, lungs and skin are primary detoxifying organs in your body, and when they become overloaded, your body may begin storing excess toxins in your fat cells and tissues. Over time, you may experience a number of negative side effects. While juicing may not be enough to cure all of these diseases it does help reduce the severity of many chronic illnesses.


Let’s take a quick look at the ‘diseases of civilization’: acid reflux, allergies, anemia, arteriosclerosis, asthma, cardiovascular disease, liver disease, constipation, depression, eczema, halitosis, hypertension, migraines, osteoporosis, stroke, acne, Alzheimer’s, arthritis, auto-immune, cancer, celiac, colitis, Chron’s, diabetes, gout, high cholesterol, hypoglycemia, obesity, psoriasis, thyroid problems. Pretty scary and every single person I know, including myself, has one or more of those. As mentioned before, it’s important to reset your body every once in a while & juicing is a great start!


If you’re using juice to replace a meal, consider blending instead of juicing. Fiber from the fruits and vegetables can help you feel full. I typically don’t blend because I don’t enjoy drinking all the pulp. I stay away from things like avocados & bananas in my recipes & just use them as snack options throughout the day. I’m going to give you some of my recipes along with the benefits of the fruits, veggies and additives I use, however, there are PLENTY more to choose from if your taste buds don’t line up with our household. I typically juice for 3 days worth and keep it in the fridge in separate airtight mason jars. Like all fresh foods exposed to air, it could develop bacteria if you let it sit for too long (**some of these would be great mixers for a cocktail or mocktail).


My RECIPES & BENEFITS (3+ servings each)


Danielle’s Favorite:

4 cucumber

8 celery stalks

2 lemon

2 apple


Mini-Me’s Favorite:

3 red bell peppers

6 oranges


Mango Gazpacho:

4 ripe plum tomatoes

2 ripe mangos

1 orange bell pepper

1 lime

6 sprigs of cilantro


Orange-Carrot Ginger:

13 carrots

3 navel oranges

2 apples

2 inch piece ginger root


Watermelon Gazpacho:

4 cups watermelon

4 cucumber

3 yellow bell peppers

1 lime

2 inch piece ginger root

6 sprigs mint

½ aloe vera leaf


Veggie Free Pink Grapefruit:

4 pink grapefruits

4 limes

2 Tbsp raw honey

2 tsp lemon zest

Pinch of cayenne pepper


Blood Orange:

5 blood oranges

2 apples

8 carrots

8 celery stalks

2 inch piece ginger root

Pinch of cayenne pepper


Red Bell Pepper-Carrot:

10 carrots

6 green apples

2 red bell peppers

Pinch of cayenne pepper


Carrot:

12 carrots

4 celery stalks

2 oranges

2 inch piece ginger root


Sweet & Simple Detox:

1 cup baby spinach leaves

1 cup dandelion greens

4 carrots

2 apple

2 pear


Ginger-Beet-Berry (say that 3x fast):

4 beets with their leaves

6 carrots

2 apples

2 cups berries

2 cups coconut water

2 inch piece ginger root

1 tsp turmeric powder


Radish:

16 radishes with greens

4 cups baby spinach leaves

2 carrots

2 celery stalks

2 apple

1 inch piece ginger root


Green Mango:

8 kale leaves

6 celery stalks

2 ripe mangos

2 cups baby spinach leaves

1 tsp spirulina powder


Sweet Green Goddess:

8 kale leaves

2 cups pineapple

1 cup baby spinach leaves

4 cups melon




BENEFITS


Fruits:

Apples-contain antioxidants which help reduce bad cholesterol levels (LDL) & help flush toxic heavy metals from the body

Berries-contain the highest levels of antioxidants, depending on the variety, filled with vitamins A, C, E, K, calcium, potassium, copper, iron, tannins, anti-inflammatory, antibacterial, antiviral

Citrus-depending on the variety, filled with vitamin C, B6, calcium, magnesium, potassium, phosphorus, flavonoids, folate, anti-inflammatory. Lemons are referred to as the most powerful fruit for detoxification.

Mango-contain vitamins A, C, potassium

Melons-depending on the variety filled with folic acid, beta-carotene, potassium, vitamin C, antioxidant, Honeydew & Watermelon possess anti-cancer properties such as adenosine

Pear-vitamin C, boron & potassium. Great as a diuretic, cleanser & digestive aid

Pineapple-good source of iron, potassium & vitamin C. Anti-inflammatory to promote joint health. It’s also a natural diuretic and mild laxative


Vegetables:

Beets-beets & their greens are an excellent source of iron, choline, iodine, manganese, potassium, vitamins A & C, help oxygenate the blood

Bell Peppers-contain high levels of vitamin C & A

Carrots-incredibly rich in vitamins & minerals, great source of vitamins A, B, C, iron, calcium, potassium, sodium, beta-carotene & carotenoids

Celery-low calorie food, rich in a variety of vitamins & minerals. Silicone content of celery helps strengthen joints and bones, while iron and magnesium help support blood health

Cilantro-herb which is incredibly rich in antioxidants which can help lower LDL along with raising HDL levels. Contains folic acid, niacin, beta-carotene, vitamins A, C, K

Cucumber-excellent source of potassium and phytosterols which may help lower cholesterol. They have a high water content & good sources of B vitamins

Dandelion Greens-excellent source of vitamin K, which helps support blood & bone health, contain great nutrients that contribute to liver & gallbladder health.. important to note if taking from your backyard, you haven’t sprayed anything on your grass

Ginger-excellent for detoxing as it cleanses the body and helps support healthy digestion. It also has anti nausea, anti-inflammatory & antioxidant properties

Kale-the highest vegetable source of vitamin K. Great source of calcium, iron, chlorophyll, vitamins C & A, potassium, phosphorus & manganese.

Mint-helps soothe indigestion & inflammation. It’s a good source of plant based omega-3 fatty acids, supporting healthy hair, skin & nails

Radish-excellent source of vitamins & minerals. The leaves contain more protein, calcium & vitamin C than the roots so don’t cut those off! They are rich in folic acid & anthocyanins

Spinach-great source of vitamins A, C, E, calcium, iron, potassium & protein. It contains choline which supports cognitive function

Tomato-good source of vitamin C, potassium, copper, iron & magnesium. They contain over 9,000 phytonutrients, including lycopene


Additives:

Aloe Vera-reduces inflammation & internal stress. It is antifungal, antiviral & has antibacterial properties

Coconut Water-make sure you buy water that is unsweetened and doesn’t have added sodium. Coconut water is great for rehydration, full of potassium & amazing for skin

Spirulina-typically used in powder form, made from algae which is rich in protein and essential amino acids. Also contains calcium & a variety of other minerals which boost thyroid function

Cayenne Pepper Powder-full of vitamins A, B6, C & K, great for your heart, improves digestion, can help clear congestion

Turmeric Root Powder-antioxidant, great for brain health, improves blood sugar & can lower blood pressure, great for inflammation & arthritis symptoms


Entering into our summer months is the perfect time to reset. You are what you eat. Even when I describe my skincare products (full of plant benefits) at markets or ladies night events, I always encourage people to get those vitamins, minerals and all those anti- prefix words in their meals too. Let's be more conscious of what we consume inside and apply onto our bodies every day.


Hope you enjoy the recipes, Cheers!


**At Tigerlily, we’re advocates for herbs & how they can help heal. Tigerlily neither makes medical claim, nor intends to diagnose or treat medical conditions. Individuals who are pregnant or nursing, & persons with known medical conditions, should

consult their licensed health care provider before taking any herbal product.




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