| 3 | Blender Juices |
Here’s a good news flash for homemade juice fans—a juicer isn’t always required. All the recipes in this chapter use the mighty blender to create healthy, silky-smooth fruit- and vegetable-based juices. Recipes like the Green Light with kale and Lean, Mean, and Green with spinach add a step of straining the juice at the end to remove pulp while others are ready straight from the blender.
In our sampler of juices, a chunk of fresh ginger invigorates Green Light, coconut milk gives body to Tropical Carrot Tango, and tomatoes meld with fruits in Iced Tomato-Mango Juice and Citrusy Gazpacho Sipper. Other combinations include tart rhubarb and sweet raspberries in Spring in a Glass or herbs and watermelon in Pink Basil Blend. Whether adding one of these juices to your morning breakfast or as an afternoon snack, the juice offerings in this chapter bring creative and nutritious options to the table.
Peachy-Cantaloupe JUICE
Be sure to use the ripest, most fragrant melon you can find.
ACTIVE TIME: 15 MINUTES TOTAL TIME: 15 MINUTES MAKES: 5 SERVINGS OR 4 CUPS
1 large cantaloupe (2½ pounds), chilled
1 cup peach nectar or apricot nectar, chilled
1 tablespoon fresh lime juice
Lime slices for garnish (optional)
1 Cut cantaloupe in half. Scoop out and discard seeds. Cut away rind, then cut cantaloupe into bite-size pieces.
2 In blender, puree cantaloupe, peach nectar, and lime juice until smooth. Increase speed to high; blend 1 minute. Garnish with lime slices, if desired.
EACH SERVING: ABOUT 67 CALORIES, 1G PROTEIN, 17G CARBOHYDRATE, 0G TOTAL FAT (0G SATURATED), 0MG CHOLESTEROL, 14MG SODIUM.
Iced Tomato-Mango JUICE
Strawberries and carrots add sweetness and nutritional bulk to this blend. For the best flavor use a juicy vine-ripened tomato.
ACTIVE TIME: 10 MINUTES TOTAL TIME: 10 MINUTES PLUS FREEZING MAKES: 1 SERVING OR 1¾ CUPS
¾ cup carrot juice, chilled
¾ cup diced frozen tomato
¾ cup frozen strawberries
½ cup diced mango
In blender, combine carrot juice, tomato, strawberries, and mango. Blend until mixture is smooth. Pour into 1 tall glass.
EACH SERVING: ABOUT 193 CALORIES, 4G PROTEIN, 47G CARBOHYDRATE, 2G TOTAL FAT (0G SATURATED), 0MG CHOLESTEROL, 71MG SODIUM.
Green Light
Kale is a powerhouse of vitamins and nutrients like vitamin A, vitamin C, and calcium. The bite of these greens is combined with refreshing coconut water and grapes for a blender juice just asking to start any morning routine. See here for photo.
ACTIVE TIME: 5 MINUTES TOTAL TIME: 5 MINUTES MAKES: 1 SERVING OR 1¼ CUPS
4 leaves kale, stems and tough ribs removed and discarded
1 cup coconut water
1 cup seedless green grapes
1 small (½-inch) piece fresh peeled ginger (see tip), sliced
1 In blender, combine kale, coconut water, grapes, and ginger until mixture is smooth.
2 Strain through a fine sieve into a large measuring cup; discard pulp. Pour into 1 tall glass.
EACH SERVING: ABOUT 180 CALORIES, 4G PROTEIN, 41G CARBOHYDRATES, 1G TOTAL FAT (0G SATURATED), 0MG CHOLESTEROL, 45MG SODIUM.
TIP
To peel ginger, use a vegetable peeler or the edge of a teaspoon to scrape away the thin skin. Be careful to only remove the very top layer of skin because the flesh directly beneath is the youngest and most delicate.
Tropical Carrot TANGO
This much-loved veggie gets a vibrant, tropical makeover with the addition of coconut milk, ginger, and pineapple in this zesty drink.
ACTIVE TIME: 10 MINUTES TOTAL TIME: 10 MINUTES MAKES: 2 SERVINGS OR 2¼ CUPS
1 cup unsweetened light coconut milk
1 cup frozen pineapple chunks
¾ cup freshly grated peeled carrot
¼ cup cold water
1 (½-inch) piece fresh peeled ginger (see tip), sliced
1 teaspoon agave nectar (see tip)
In blender, combine coconut milk, pineapple, carrot, water, ginger, and agave until smooth. Pour into 2 tall glasses.
EACH SERVING: EACH SERVING: ABOUT 150 CALORIES, 3G PROTEIN, 20G CARBOHYDRATES, 7G TOTAL FAT (7G SATURATED), 0MG CHOLESTEROL, 40MG SODIUM.
TIP
Don’t have any nectar? Don’t worry. Honey or even maple syrup can be used as an agave nectar substitute.
Tropical Carrot Tango
Citrusy Gazpacho Sipper
Citrusy Gazpacho SIPPER
The tomato-based soup is the inspiration for this blender juice which adds in the sweetness of freshly-squeezed orange juice.
ACTIVE TIME: 5 MINUTES TOTAL TIME: 5 MINUTES PLUS CHILLING MAKES: 2 SERVINGS OR 3 CUPS
2 large oranges
1 large ripe tomato, cored and quartered
2 large stalks celery, peeled and sliced
1 cup ice cubes
1 teaspoon sugar
Into blender, squeeze juice from oranges. Add tomato, celery, ice, and sugar. Blend until smooth. Refrigerate until very cold. Pour into 2 tall glasses.
EACH SERVING: ABOUT 85 CALORIES, 2G PROTEIN, 19G CARBOHYDRATES, 1G TOTAL FAT (0G SATURATED), 0MG CHOLESTEROL, 55MG SODIUM.
Lean, Mean, and Green
Tarragon adds a note of surprise to this spinach and cucumber blend.
ACTIVE TIME: 5 MINUTES TOTAL TIME: 5 MINUTES MAKES: 2 SERVINGS OR 3 CUPS
1 package (10 ounces) frozen chopped spinach, broken up into chunks
2 medium Kirby cucumbers, peeled and sliced
2 cups apple juice
1 tablespoon fresh tarragon leaves
1 In blender, combine spinach, cucumbers, apple juice, and tarragon until smooth.
2 Strain through a fine sieve into a large measuring cup; discard pulp. Pour into 2 tall glasses.
EACH SERVING: ABOUT 165 CALORIES, 6G PROTEIN, 31G CARBOHYDRATES, 1G TOTAL FAT (0G SATURATED), 0MG CHOLESTEROL, 115MG SODIUM.
Lean, Mean, and Green
“Milk” and Honey
“Milk” and Honey
Make use of lingering celery in your fridge with this blender juice that mixes almond milk, cucumber, and grapes for a sip-worthy snack.
ACTIVE TIME: 5 MINUTES TOTAL TIME: 5 MINUTES MAKES: 2 SERVINGS OR 3 CUPS
1½ cups sweetened almond milk
1 medium Kirby cucumber, peeled and sliced
1 cup seedless green grapes
2 medium stalks celery, peeled and sliced
1 tablespoon honey
In blender, combine almond milk, cucumber, grapes, celery, and honey until smooth. Pour into 2 tall glasses.
EACH SERVING: ABOUT 145 CALORIES, 2G PROTEIN, 32G CARBOHYDRATES, 2G TOTAL FAT (0G SATURATED), 0MG CHOLESTEROL, 165MG SODIUM.
TIP
In place of unsweetened almond milk, other options can be used like soy milk, regular milk, almond milk, or even coconut milk.
Beet Red REFRESHER
This red-hued juice is as delicious as it is gorgeous. A Granny Smith apple and drop of lemon juice add a touch of tartness.
ACTIVE TIME: 10 MINUTES TOTAL TIME: 10 MINUTES MAKES: 2 SERVINGS OR 3 CUPS
2 cups fresh strawberries (about 8 ounces), hulled and quartered
1½ cups cold water
1 cup sliced precooked beets (not canned; see tip)
½ small Granny Smith apple, peeled and thinly sliced
3 tablespoons fresh lemon juice
1 tablespoon agave nectar (see tip)
In blender, combine strawberries, water, beets, apple, lemon juice, and agave until smooth. Pour into 2 tall glasses.
EACH SERVING: ABOUT 120 CALORIES, 2G PROTEIN, 30G CARBOHYDRATES, 1G TOTAL FAT (0G SATURATED), 0MG CHOLESTEROL, 65MG SODIUM.
TIP
Beets are chockfull of nutrients with high levels of both magnesium and potassium. These ruby-red root vegetables also help aid in preventing cardiovascular diseases with betalain and protect against birth defects with folic acid.
Beet Red Refresher
Spring in a Glass
Spring IN A GLASS
This is blushy pink perfection to cool you down on a warm day.
ACTIVE TIME: 10 MINUTES TOTAL TIME: 10 MINUTES MAKES: 2 SERVINGS OR 3½ CUPS
2 medium stalks rhubarb, sliced; or 1½ cups frozen chopped rhubarb
3 tablespoons sugar
1 container (6 ounces) fresh raspberries
1 cup cold water
1 cup ice cubes
1 small (½-inch) piece fresh peeled ginger, sliced (see tip)
1 In medium microwave-safe bowl, combine rhubarb and sugar. Microwave, uncovered, on High 2 minutes or until rhubarb falls apart. Let cool completely.
2 In blender, combine cooked rhubarb, raspberries, water, ice, and ginger until smooth. Pour into 2 tall glasses.
EACH SERVING: ABOUT 130 CALORIES, 2G PROTEIN, 32G CARBOHYDRATES, 1G TOTAL FAT (0G SATURATED), 0MG CHOLESTEROL, 5MG SODIUM.
TIP
Fresh ginger can also be chopped, sliced, or julienned with a sharp knife, box grater, or microplane before being added to recipes. To store fresh gingerroot in the refrigerator, wrap it in a paper towel, then tightly in plastic wrap. It will stay fresh for up to 2 weeks.
Pink Basil BLEND
An herbal lushness is added to this watermelon-based juice that harnesses summer no matter what season of the year.
ACTIVE TIME: 10 MINUTES TOTAL TIME: 10 MINUTES MAKES: 2 SERVINGS OR 2¼ CUPS
3 cups watermelon chunks
1 cup freshly grated, peeled carrot (see tip)
½ cup loosely packed fresh basil leaves
2 teaspoons fresh lemon juice
pinch salt
In blender, combine watermelon, carrot, basil, lemon juice, and salt until smooth. Pour into 2 tall glasses.
EACH SERVING: ABOUT 85 CALORIES, 2G PROTEIN, 26G CARBOHYDRATES, 0G TOTAL FAT (0G SATURATED), 0MG CHOLESTEROL, 115MG SODIUM.
TIP
Sure, you know that carrots are rich in beta carotene. But were you aware that this compound reduces heart disease and also prevents some cancers? If you have a carrot or two in the fridge, it never hurts to throw it into the blender to be included in a smoothie or blender juice.
Pink Basil Blend
