Benefit: Better WorkoutsNaturally occurring nitrates in beets and spinach can increase muscular-contraction force and help your muscles use oxygen more efficiently to generate the energy needed to keep up the pace.Ingredients: 2 medium-size beets2 red-skinned apples1 medium carrot 2 cups spinach1⁄2 English cucumber1⁄2 lemon, peeled1⁄2 inch piece fresh gingerPer Serving:Calories: 167, Fat: 1g, Carbs: 42g, Protein: 4g
Chef Tip #1
To make each juice, slice the ingredients to the size needed to fit through the feed tube of your juicer, one to two inches, for maximum juice extraction. Run all the ingredients through the juicer. Serve immediately over ice, or chill in the refrigerator until ready to drink. All juices serve two.
2 of 5
Sam Kaplan
Mango-Pineapple Juice & Blueberry-Cabbage Juice
Benefit: Better Blood PressureThe bounty of vitamin C in this juice can help keep your blood pressure from boiling over.Ingredients:1⁄3 whole pineapple, peeled1 mango, peeled1⁄2 medium jicama, peeled1 yellow bell pepper1⁄2 English cucumber1⁄3 cup fresh mint1⁄2 lime, peeledPer Serving:Calories: 253, Fat: 1g, Carbs: 64g, Protein: 5g
Blueberry-Cabbage Juice (Not Shown)
Benefit: More Brain Power Potent anthocyanin antioxidants, compounds that give red cabbage and blueberries their hue, may help boost brain function.Ingredients:2 cups red cabbage1 1⁄2 cups blueberries1 apple1⁄2 English cucumber 1⁄2 lemon, peeledPer Serving:Calories: 154, Fat: 4g, Carbs: 39g, Protein: 3g
Chef Tip #2
No juicer? No problem! Place the chopped juice ingredients in a blender along with about 1 cup water and blend until smooth. Strain the mixture through a fine sieve, or drink it straight up if you don’t mind a bit of pulp. for small blender containers, use half the ingredients called for in each juice.
3 of 5
Sam Kaplan
Squash-Orange Juice & Kiwi-Apple Juice
Benefit: Better ImmunityThe payload of vitamins A and C can help keep your immune system in prime shape so you can spend more time doing what you love and less time fighting off a cold.Ingredients:1⁄2 medium butternut squash, peeled2 medium carrot2 oranges, peeled1 orange bell pepper1 lime, peeled1⁄2 inch piece fresh gingerPer Serving:Calories: 187, Fat: 1g, Carbs: 48g, Protein: 4g
Kiwi-Apple Juice (not shown)
A study in Nutrition Journal found people who ate at least one kiwi a week had higher HDL (good) cholesterol levels and lower levels of triglycerides than those who did without. The fuzzy fruit’s antioxidant levels may play a role in these heart-healthy perks.Ingredients: 2 kiwis, peeled2 green apples1 romaine lettuce heart2 celery stalks6 parsley sprigs1 lime, peeledPer ServingCalories: 212, Fat: 2g, Carbs: 52g, Protein: 6g
Chef Tip #3
To keep juices from being sugar bombs, strive for at least an equal ratio of vegetables to fruits.
4 of 5
Sam Kaplan
Pear-Broccoli Juice
Benefit: Stronger Bones Each sip delivers a hefty load of vitamin K, a micronutrient linked with building stronger bones.Ingredients: 2 pears2 cups broccoli florets 4 Swiss chard leaves1⁄2 English cucumber2 celery stalks1⁄2 lemon, peeledPer Serving:Calories: 174, Fat: 7g, Carbs: 43g, Protein: 6g
Chef Tip #4:
To help preserve nutritional potency, store any extra homemade juice in an airtight (preferably glass) container in the refrigerator for up to three days.
5 of 5
Sam Kaplan
Tomato-Watermelon Juice
Benefit: Faster Workout RecoveryTomato juice might help your muscles bounce back quicker from an intense workout. In one Swedish study, people who drank a little more than half a cup of the red stuff daily experienced less exercise-induced oxidative stress, which may limit the damage your muscles suffer during exercise.Ingredients: 3 cups watermelon, rind removed2 medium-size tomatoes 1 red bell pepper1 small zucchini1⁄2 lemon, peeled 1⁄3 cup fresh basilPer ServingCalories: 132, Fat: 1g, Carbs: 31g, Protein: 5g
Chef Tip #5:
To turn your homemade juice into more of a muscle maker, simply add protein powder. Place any of these juices in a shaker cup along with a scoop of plain protein powder and give them a good shake. You can also mix them together in a blender.
Naturally occurring nitrates in beets and spinach can increase muscular-contraction force and help your muscles use oxygen more efficiently to generate the energy needed to keep up the pace.
Ingredients:
2 medium-size beets
2 red-skinned apples
1 medium carrot
2 cups spinach
1⁄2 English cucumber
1⁄2 lemon, peeled
1⁄2 inch piece fresh ginger
Per Serving:
Calories: 167, Fat: 1g, Carbs: 42g, Protein: 4g
Chef Tip #1
To make each juice, slice the ingredients to the size needed to fit through the feed tube of your juicer, one to two inches, for maximum juice extraction. Run all the ingredients through the juicer. Serve immediately over ice, or chill in the refrigerator until ready to drink. All juices serve two.
Mango-Pineapple Juice & Blueberry-Cabbage Juice
Benefit: Better Blood Pressure
The bounty of vitamin C in this juice can help keep your blood pressure from boiling over.
Ingredients:
1⁄3 whole pineapple, peeled
1 mango, peeled
1⁄2 medium jicama, peeled
1 yellow bell pepper
1⁄2 English cucumber
1⁄3 cup fresh mint
1⁄2 lime, peeled
Per Serving:
Calories: 253, Fat: 1g, Carbs: 64g, Protein: 5g
Blueberry-Cabbage Juice (Not Shown)
Benefit: More Brain Power
Potent anthocyanin antioxidants, compounds that give red cabbage and blueberries their hue, may help boost brain function.
Ingredients:
2 cups red cabbage
1 1⁄2 cups blueberries
1 apple
1⁄2 English cucumber
1⁄2 lemon, peeled
Per Serving:
Calories: 154, Fat: 4g, Carbs: 39g, Protein: 3g
Chef Tip #2
No juicer? No problem! Place the chopped juice ingredients in a blender along with about 1 cup water and blend until smooth. Strain the mixture through a fine sieve, or drink it straight up if you don’t mind a bit of pulp. for small blender containers, use half the ingredients called for in each juice.
Squash-Orange Juice & Kiwi-Apple Juice
Benefit: Better Immunity
The payload of vitamins A and C can help keep your immune system in prime shape so you can spend more time doing what you love and less time fighting off a cold.
Ingredients:
1⁄2 medium butternut squash, peeled
2 medium carrot
2 oranges, peeled
1 orange bell pepper
1 lime, peeled
1⁄2 inch piece fresh ginger
Per Serving:
Calories: 187, Fat: 1g, Carbs: 48g, Protein: 4g
Kiwi-Apple Juice (not shown)
A study in Nutrition Journal found people who ate at least one kiwi a week had higher HDL (good) cholesterol levels and lower levelsof triglycerides than those who did without. The fuzzy fruit’s antioxidant levels may play a role in these heart-healthy perks.
Ingredients:
2 kiwis, peeled
2 green apples
1 romaine lettuce heart
2 celery stalks
6 parsley sprigs
1 lime, peeled
Per Serving
Calories: 212, Fat: 2g, Carbs: 52g, Protein: 6g
Chef Tip #3
To keep juices from being sugar bombs, strive for at least an equal ratio of vegetables to fruits.
Pear-Broccoli Juice
Benefit: Stronger Bones
Each sip delivers a hefty load of vitamin K, a micronutrient linked with building stronger bones.
Ingredients:
2 pears
2 cups broccoli florets
4 Swiss chard leaves
1⁄2 English cucumber
2 celery stalks
1⁄2 lemon, peeled
Per Serving:
Calories: 174, Fat: 7g, Carbs: 43g, Protein: 6g
Chef Tip #4:
To help preserve nutritional potency, store any extra homemade juice in an airtight (preferably glass) container in the refrigerator for up to three days.
Tomato-Watermelon Juice
Benefit: Faster Workout Recovery
Tomato juice might help your muscles bounce back quicker froman intense workout. In one Swedish study, people who drank a little more than half a cup of the red stuff daily experienced less exercise-induced oxidative stress, which may limit the damage your muscles suffer during exercise.
Ingredients:
3 cups watermelon, rind removed
2 medium-size tomatoes
1 red bell pepper
1 small zucchini
1⁄2 lemon, peeled
1⁄3 cup fresh basil
Per Serving
Calories: 132, Fat: 1g, Carbs: 31g, Protein: 5g
Chef Tip #5:
To turn your homemade juice into more of a muscle maker, simply add protein powder. Place any of these juices in a shaker cup along with a scoop of plain protein powder and give them a good shake. You can also mix them together in a blender.
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