When it comes to leading a healthy and clean lifestyle, there is no addition to a diet that has become more popular than the green juice or smoothie. And it makes sense. Besides the fact that they look healthy, given that you’ve used the right combination of ingredients, they actually have great benefits for your skin and body.
“To make a healthy and nourishing green juice or smoothie, be sure to add plenty of leafy greens. Leafy greens like kale, spinach, lettuce, watercress and chard are packed with vitamin A, K, C and calcium, zinc, iron and magnesium,” Lyndi Cohen from The Nude Nutritionist told Beauty Crew.
The problem, however, with some leafy greens – especially the dark ones like kale and chard – is that they can be incredibly bitter, making that health-packed juice a chore to drink. So we asked Cohen for her top tips in creating a green juice that actually tastes good (yes, it does exist!)
Start with your base
Those who are accustomed to a very ‘green juice’ flavour will be fine to use kale or chard as their base green ingredient, but Cohen has a suggestion for those who are either new to the trend or aren’t into such strong flavours. “If you’re not a fan of kale or other bitter vegetables, then skip them and rather pick greens like spinach, which can be more palatable and less bitter,” Cohen recommends.
Add some citrus
While dark leafy greens like spinach, kale and chard are great sources of plant-based iron, Cohen says that iron found in plants isn’t as easy for our body to absorb. The solution? Throwing some citrus into the mix.
She says, “By adding a citrus fruit like orange, mandarin, lemon or lime – which are packed with vitamin C – our bodies can take on more iron.”
But the addition of a citrus can serve another purpose.
“Adding a citrus fruit like lemon is a great way to mask your less favourite flavours,” Cohen reveals. The citrus can help balance out the flavours, and means you don’t need to add as much fruit to the drink to make it taste great.
Add some fruit
“It’s incredibly healthy to have a variety of fruit and vegetables in your diet, as they’re packed with fibre, phytonutrients and antioxidants, and they can help us feel fuller for longer, boost the glow of our skin, prevent colds and flu, and boost our energy levels,” says Cohen.
And on top of this, adding a piece of fruit or two can help remove the bitterness.
Ideally, use one to two serves of your favourite seasonal fruit like apples, pears, blueberries or banana to keep the sugar content of your green juice within the healthy range.
Add some herbs
“Adding fresh herbs like mint, coriander and parsley or ginger is a great way to add flavour to your green juice and can mask that ‘too healthy for me’ bitter taste,” says Cohen.
The Nude Nutritionist green juice recipe
Next time you feel the urge to give a green juice a try, give this recipe a try – it’ll give you the healthy hit you need, minus the bitter taste
- 5 Handfuls of Spinach
- 3 Celery Stalks (with leaves)
- ½ Lemon1 Fuji Apple, unpeeled
- 1-2 kiwi fruit (green or yellow)
- 1 small nob of ginger
- A handful of mint
Main image photography: Edward Urrutia