24 green juice recipes to add to your menu

More and more people are concerned about following healthier habits. And when it comes to food, something new comes up: it is a food that is good for health in general; a tea that helps to lose weight; an ingredient that must be included in the preparation of dishes, etc.

All this ends up leaving some people in doubt. After all, what really works? What should be included on the menu?

It is a fact that there are numerous powerful foods, it is a consensus that health and good nutrition go hand in hand. However, sometimes some foods/ingredients/drinks touted as “miraculous” – especially when the goal is weight loss – gain an “exaggerated” reputation.

But a type of drink that has been successful for a long time and that, in fact, deserves all the attention is the so-called green juice. And if you had doubts about it, you’ll love to know a little more about it and, above all, check out delicious recipes to make at home!

After all, what is green juice?

“Green juice is not just a fad or part of a miraculous treatment, it is a preparation with specific properties, involving the concepts of nutrigenomics – which aim to promote the renewal of the physiological functioning of the digestive system, increasing vitality and health. energy, improving circulation, reinforcing the body’s defenses and delaying the aging process”, highlights Karyna Pugliese, nutritionist of the Noiva em Forma team.

“Sources of fiber, vitamins, minerals, rich in chlorophyll, phenolic acids, glycosides and flavonoids, green juices act as potent catalysts for the elimination of toxins and aim to provide the body with many nutrients, activating metabolism and helping the organs as a whole”, explains nutritionist Karyna.

Thaianna Velasco, functional nutritionist at Clínica Helena Costa, in Rio de Janeiro, points out that green juices are those that mix dark green leaves with fruits and other foods considered functional. “As this type of juice concentrates foods of high nutritional value, these foods, together, form a drink rich in vitamins, minerals and antioxidants, capable of bringing numerous health benefits”, she says.

24 green juice suggestions

It’s definitely worth including green juice in your diet and below you’ll find good recipes and tips for that!

1. Green juice of cabbage with lemon: ½ lemon + 1 cabbage leaf + 200 ml of water. Put the lemon juice together with the cabbage leaf in the blender and add water little by little. When the juice is a uniform texture and color, it is ready.

2. Traditional green juice: 2 oranges + 3 cabbage leaves + 1 piece of ginger + 1 liter of water. Peel the oranges, cut them into pieces, removing the seeds; put it in the blender along with the well-washed cabbage leaves and stem. Add the ginger and water. Beat everything. Strain only if necessary.

3. Kale juice with apple: 2 apples + 2 cabbage leaves + ½ lemon + 200 ml of water. Cut the apples in half and remove their seeds, putting them in the blender with the other ingredients. Strain only if necessary.

4. Green pineapple and cucumber juice: 1 medium slice of pineapple + 1 large leaf of cabbage + 1 small piece of cucumber + 1 thin slice of ginger + 200 ml of coconut water (or water). Put all the items in the blender and then blend well so you don’t have to strain.

5. Green apple and cabbage juice: 1 green apple + 1 large cabbage leaf + 1 small piece of fresh fennel + 200 ml of coconut water (or water). Put all the items in the blender and then blend well so you don’t have to strain.

6. Diuretic green juice (recipe from Dr. Karyna Pugliese): 1 large leaf of broccoli + 1/2 whole lemon (pulp and rind) + 1/2 Japanese cucumber, peeled, cut into pieces + 1 celery stalk + 1 slice of melon + 1 handful of parsley + 200 ml of coconut water. Mix all ingredients in a blender. Drink without straining.

7. Energizing green juice (recipe by Dr. Karyna Pugliese): 1 handful of watercress + 1 small carrot cut into pieces + 1 piece (2 cm) of ginger + 1 teaspoon of Peruvian maca + juice of 1 lemon + 200 ml of orange juice. Mix all ingredients in a blender. Drink without straining.

8. Green detox juice (recipe by Dr. Karyna Pugliese): 1 cabbage leaf + 1 medium apple, peeled and seeded, cut into pieces + 1 fennel stalk + 1 handful of parsley and mint + 1/2 juice lemon + 200 ml of water. Mix all ingredients in a blender. Drink without straining.

9. Anti-inflammatory green juice (recipe by Dr. Karyna Pugliese): 1 cup of dark green leafy mix tea (except raw spinach, as it is rich in oxalate) + 1 cup (coffee) of Aloe Vera + 1 apple with peel + 1 tablespoon of golden flaxseed + 1 handful of mint + 1 handful of rosemary. Mix all ingredients in a blender. Drink without straining.

10. Green cashew juice: 1 frozen cashew pulp + 1 large cabbage leaf + 1 small handful of celery + 1 thin slice of ginger + 200 ml of coconut water (or water). Blend all ingredients well in a blender and try to drink without straining.

11. Green pear juice with parsley (recipe by Dr. Carla Cotta): First, prepare cubes of parsley (mix 1 bunch of parsley with 500 ml or more of alkaline water or natural coconut water in a blender until the water is very green. Take it without straining to fill the ice tray and freeze for a maximum of a week). For the juice use 2 to 3 pieces of parsley cubes + 1 pear with peel and pitted + 6 mint leaves + 1 sliver of fresh ginger or fresh turmeric without peel + 200 ml of filtered and alkaline water or natural coconut water. Blend all the ingredients in a blender until they are all incorporated and then drink.

12. Green peach juice: 1 frozen peach pulp + 1 large leaf of cabbage + 1 teaspoon of parsley + 1 thin slice of ginger + 200 ml of coconut water (or water). Blend all ingredients well in a blender and try to drink without straining.

13. Green acerola juice: 1 frozen acerola pulp + 1 large leaf of cabbage + 1 small piece of fresh fennel + 1 thin slice of ginger + 200 ml of coconut water (or water). Blend all ingredients well in a blender and try to drink without straining.

14. Green juice with passion fruit and chlorophyll (recipe by Dr. Thaianna Velasco): ½ passion fruit + 100ml coconut water + 1 apple + frozen chlorophyll. Hit the blender.

15. Green juice with watermelon and strawberry (recipe by Dr. Thaianna Velasco): 2 sprigs of mint + 1 slice of watermelon + 4 strawberries + 1 piece of ginger (small) + 1 pinch of cinnamon. Blend in a blender or centrifuge.

16. Green juice with spinach and blueberry (recipe by Dr. Thaianna Velasco): Cubes (ice) of cabbage and spinach + 150 ml of coconut water + blueberry + 1 spoon of chia. Hit the blender.

17. Green juice with Sicilian lemon (recipe by Dr. Thaianna Velasco): 2 cabbage leaves + 1 apple + 1 Sicilian lemon + 1 small piece of ginger root. centrifuge Add to the glass after ready a tablespoon of flaxseed or green banana flour.

18. Green juice with kiwi: 1 kiwi + 1 large leaf of cabbage + 1 small piece of cucumber + 3 leaves of fresh mint + 200 ml of coconut water (or water). Blend all ingredients well in a blender and try to drink without straining.

19. Green juice with broccoli: juice of 1 lemon + 2/3 cup (tea) of broccoli + 3 fresh mint leaves + 200 ml of coconut water (or water). Blend all ingredients well in a blender and try to drink without straining.

20. Green juice with passion fruit: 1 passion fruit + 1 large leaf of cabbage + 1 small piece of cucumber + 1 thin slice of ginger + 200 ml of coconut water (or water). First make a juice with coconut water (or water) and passion fruit, then mix with the other ingredients and try to drink without straining.

21. Green juice with melon: 1 medium slice of melon + 2/3 cup (tea) of watercress + 1 small piece of fresh fennel + 1 thin slice of ginger + 200 ml of coconut water (or water). Blend all ingredients well in a blender and try to drink without straining.

22. Apple juice with cucumber: 1 apple + 1 cabbage leaf + 1/2 Japanese cucumber + 1 thin slice of ginger + 1 teaspoon of chia + 400 ml of coconut water. Blend all ingredients well in a blender and try to drink without straining.

23. Green detox juice with watermelon: 2 thick slices of watermelon + 1 small bunch of parsley + 2 apples + 2 stalks of celery with leaves + 3 stalks of fennel + 1 carrot + 2 oranges + 2 cabbage leaves +1 cucumber whole. Blend all ingredients well in a blender. Strain only if necessary.

24. Green juice with berries: 1 cabbage leaf + 1 and a half cups of berries (strawberry, raspberry, blackberry) + 150 ml of orange juice + 1 handful of mint leaves. Blend all ingredients well in a blender. Drink without straining.

It’s worth noting that these are just some of the many green juice recipes you can make! Choosing good ingredients it is possible to create delicious and super healthy juices!

green juice benefits

Carla Cotta, functional nutritionist at Clínica Essendi in Rio de Janeiro, explains that the vitamins and minerals present in the combination of dark green fruits and vegetables provide satiety and vitality. “The benefit is related to the alkaline potential of dark green vegetables and vitamins and minerals such as magnesium and calcium, present in fruits and vegetables, with excellent ‘bioavailability’ for cellular nutrition”, she says.

Karyna highlights as main benefits of green juice:

• It is detoxifying;
• It is antioxidant;
• It is anti-inflammatory;
• It is thermogenic;
• Strengthens the immune system;
• Helps in the treatment of anemia;
• Supports the cardiovascular system;
• Helps the weight loss process;
• Promotes intestinal functioning;
• It is rejuvenating;
• It is moisturizing;
• It is energetic and invigorating;
• Prevents disease.

What can’t be missing from the recipe?

Thaianna points out that green juice needs to contain dark green leaves such as cabbage, parsley, spinach, chlorophyll, mint.

Karyna talks below about “superfoods” that make all the difference in green juice:

Green Leaves: they have magnesium, a mineral, participate in muscle contraction and relaxation, the functioning of certain enzymes in the body, production and transport of energy and protein production and help to increase the adiponectin hormone responsible for satiety. “They have non-heme iron, which transports oxygen and regulates cell growth and differentiation. Nitrates that activate gastric contractability and muscle relaxation, have antioxidant action, aid in blood fluidization and platelet aggregation, aid in liver purification and function”, adds nutritionist Karyna.

Ginger: Root used in cooking and medicine, it is recognized for being a thermogenic food, capable of accelerating metabolism and favoring the burning of body fat. “It has bactericidal, detoxifying action, improving the performance of the digestive, respiratory and circulatory systems. Ginger also eases nausea. It acts directly on the liver helping to clean and metabolize…