Juices have come a long way since the days of Minute Maid. From cold-pressed blends that boast detox claims to veggie-packed potions that promise to “cleanse” the body, there seems to be a juice on the market for every taste and ailment.
While drinking juice can be an effective way to squeeze more fruits and vegetables into your diet, not all juices are created equal, nor do they deliver all the results some manufacturers promise. Additionally, subsisting on liquid alone for any extended period isn’t a great idea for a variety of reasons.
However, fresh juice can be a great complement to your meal plan. “If juice is a supplement to an already healthy diet, and it’s predominantly made of vegetables, then it’s fine as a ‘nutritional boost,'” says One Medical nutritionist Karyn Duggan, CNC.
All you need to get started is a juicer (on in some cases, a blender), an arsenal of your favorite produce, and some recipe inspiration. For each of these seven easy recipes, simply juice all ingredients and enjoy.
Day 1: Beet and Ginger Juice
Beets are believed to have anti-cancer benefits, thanks to their unique combination of antioxidant and anti-inflammatory properties.
1 large beet, peeled
1 1-inch piece of ginger, peeled
1 cup of tightly packed fresh spinach/green of choice
1 medium apple, cored
1 medium carrot, peeled
Day 2: Green Juice
Duggan recommends this kale-centered recipe and promises the results are delicious and nutritious. Leafy greens like kale are full of vitamins, minerals, and cholesterol-lowering fiber.
5 – 6 large leaves of lacinato (dino) kale
2 – 3 stalks of celery
1/2 medium cucumber
1 Meyer lemon, peeled
1 small pear
Day 3: Spicy Carrot-Apple-Ginger Juice
Ginger has been used throughout history as an effective treatment for gastrointestinal issues, and can help quell nausea and motion sickness. “This bright orange juice is sweet and spicy, and especially warming during the winter months,” says One Life editor Nikki Jong.
5 large carrots
1 knob of ginger, about four inches long
Add more ginger to taste
Day 4: Parsley, Mint, and Cucumber Juice
Duggan recommends that juicing newbies try this refreshing blend with a splash of naturally carbonated water. The volatile oils in parsley have been shown to counteract certain types of carcinogens and inhibit tumor growth in animal studies.
1 large bunch of parsley
1 large bunch of mint
1 whole cucumber
1/2 medium apple, cored
Day 5: Cabbage, Beet, and Cucumber Juice
Cruciferous vegetables like cabbage have been hailed as cancer-preventive foods thanks to their high concentrations of antioxidants.
1/4 – 1/2 medium red cabbage
1/2 small beet, peeled
1 medium-large cucumber
1/2 – 1 medium apple, cored
Day 6: Apple-Fennel-Mint Juice
Fennel is an excellent source of vitamin C, an antioxidant that helps prevent cell damage. “This recipe makes about two to four servings. The juice is refreshing, not overly sweet, and a lovely light green color,” says Jong.
2 medium fennel bulbs
Large handful of mint leaves
1 Meyer lemon, peeled
Day 7: Tomato-Celery Juice
Tomatoes pack an impressive array of phytonutrients that have been shown to support heart and bone health, as well as offer anti-cancer benefits.
2 stalks celery
1 medium tomato
- When juicing leafy greens like kale or Swiss chard, include the stems. They’re full of liquid nutrition!
- Want more juice but not a lot of added calories? Slip a couple of zucchinis into any recipe. Zucchini is a great addition because it makes lots of juice with very little wasted pulp and virtually no flavor, so you won’t even notice it–besides a light green tint.
- While most vegetables can be juiced skin and all, be sure to remove inedible skins from lemons, oranges, and other citrus fruits before juicing them.
Editor’s Note: Thirsty for more? Don’t miss 7 Days of Smoothie Recipes.
The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.
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