Pep-per Up Your Diet

3rd January 2014

Green juices are an ideal way to detox this New Year

Green juices are currently the de rigueur alternative to coffee or tea for the virtuous amongst us. Not only nutritional powerhouses, they can taste pretty delicious too, provided you get the combination of ingredients right.

Green juice blends of vegetables and fruits are known for their slimming, anti-ageing and health-boosting properties. Blending raw ingredients means there is no damage to the nutrients by the cooking process. They’re a great way to increase vegetable consumption – perfect for veggie-phobic kids and adults alike.

Watercress is known as a superfood and more than deserves this status. Gram for gram it provides more iron than spinach, more vitamin C than oranges, and more vitamin E than broccoli. It’s also brimming with calcium.

To inspire us, nutritionist Dr. Sarah Schenker has developed three surprisingly tasty mixes using the peppery leaf. A fresh green juice beats a packaged juice, because most of the prepared juices available are pasteurised, which knocks out much of the nutritional value. These recipes will shake up your taste buds and give your body the vitamin and mineral boost that it needs, especially during the cold, dark winter.

Watercress & Kiwi Juice

Watercress, kiwis and oranges are three of the highest sources of Vitamin C, important for immunity and for helping to protect against infections this winter. If you’re unlucky enough to get a winter cold, drinking this juice can help minimise the symptoms and reduce the duration.

50g watercress • 2 kiwis, peeled & chopped
A few mint leaves, torn • Juice of 1 orange or 125ml fresh orange juice • Juice of 1 lime

Place everything in a blender and whizz it up together. Or if you have a juicer, process the watercress, kiwi and mint together, then stir in the orange juice and lime. Pour into glasses and chill until ready to serve.

Watercress & Melon Juice

This juice provides low GI carbohydrate, so can help you to manage your appetite by keeping your blood sugar levels more stable.

50g watercress • 125ml apple juice
Half a Galia melon • 2 tsp of ginger paste
Pinch of cinnamon

Remove and chop the flesh of the melon. Place all the ingredients in a blender and whizz together. Simple!

Watercress & Pomegranate Juice

As with watercress, pomegranate juice is rich in antioxidants. Studies show that it can help prevent heart disease and that it has both anti-inflammatory and anti-bacterial qualities.

50g watercress • 50ml pomegranate juice
50ml grape juice • 25ml water • 1 Sharon fruit

Peel the Sharon fruit and roughly chop. Place all the ingredients in a blender and whizz up together.

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