A juicer is for life, not just for summer refreshments, so whizz up some juices for winter wellness.
Juices are potent immune boosters
Winter is the time when you need a power-packed juice or smoothie most, as they’ll provide a concentrated dose of nutrients for immunity. “They’re also a great way to keep your diet healthy at a time when we crave comfort foods. Juices are a good source of magnesium and B vitamins that help support mood, which can fall in winter,” says nutritionist Christine Bailey, author of The Supercharged Green Juice & Smoothie Diet.
The key to a great winter juice is to adapt blends to suit the season’s mood, like adding warming spices such as ginger and cinnamon. Christine suggests juicing apples, oranges and berries, then warming in a pan with star anise and a cinnamon stick. Most of the time, though, she says not to focus juices around fruit – use 80% veg and 20% fruit to lower the sugar content.
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3 winter juices to try now
The detoxer
Try this in the midst of flu season:
- 9 Brussels sprouts, washed and chopped
- 1 apple, cored and chopped
- Large slice of lemon, skin included
Add everything to your juicer and whizz until smooth.
Winter skin smoothie
Geeta Sidhu-Robb, a raw chef, health coach, and nutritional therapist, has this recipe for keeping winter-skin hydrated:
- ¾ cup of chopped kale, ribs and thick stems removed
- 1 stalk celery, chopped
- ½ banana
- ½ cup apple slices
- 1Tbsp fresh lemon juice
- Pinch of cayenne pepper
Blend all of the above with 300ml coconut water.
The mood booster
Christine Bailey’s magnesium-packed smoothie is creamy and super warming, too:
- ½ banana
- 1 handful of kale or spinach
- 1 thin slice of root ginger, peeled and chopped
- ½ pear, cored and chopped
- 1Tbsp fresh lemon juice
- 150ml room-temperature water
Blend all until smooth.
Juicing tips
- Remove any skins you don’t normally eat, or your drink will be too bitter. Wash everything (including leaves) before use.
- “Most vegetables are safe to juice, but avoid potatoes,” says Christine. “High intakes of raw cruciferous veg, such as broccoli or cauliflower, aren’t recommended, as they may interfere with thyroid function.”
- Juices can be frozen. “Do it immediately and use within seven to 10 days,” says Christine. “Thaw them in the fridge.”
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