A crisp, revitalizing blend of leafy greens, celery, cucumber, and green apple. This foundational green juice delivers hydration, vitamins, minerals, and phytonutrients that support detoxification, digestion, and immune function.
Preparation Time
- Prep time: 10 minutes
- Juicing/blending time: 5 minutes
- Total time: 15 minutes
- Servings: 2 (approx. 400–500 ml total)
Ingredients
- 1 cup fresh spinach or kale (washed)
- 1/2 cucumber (peeled if not organic)
- 2 celery stalks
- 1 small green apple (for sweetness and balance)
- Juice of 1/2 lemon
- 1 small piece of fresh ginger (optional)
- 1/2 cup cold filtered water (for blending method only)
Instructions
Juicer method
- Pass all solid ingredients through a juicer.
- Stir in lemon juice. Serve immediately.
Blender method
- Add all ingredients to a blender with water.
- Blend on high until smooth.
- Strain through a fine mesh sieve or nut milk bag.
- Serve chilled.
Estimated Nutritional Value (Per 250 ml glass)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~60 kcal |
| Carbohydrates | ~13 g |
| Natural sugars | ~7 g |
| Fiber (if unstrained) | ~3–4 g |
| Vitamin C | ~35% DV |
| Vitamin K | ~80–100% DV |
| Folate | ~15% DV |
| Potassium | ~350 mg |
| Magnesium | ~8% DV |
| Phytochemicals | High (chlorophyll, flavonoids) |
Health Benefits
1. Cellular detox and antioxidant defense
Leafy greens like spinach and kale are rich in chlorophyll and glutathione precursors, which help support liver detox pathways.
Reference: Ross SM. (2007). Detoxification mechanisms and nutrients. Holistic Nursing Practice.
2. Alkalizing and anti-inflammatory
Cucumber and celery provide hydration, silica, and flavonoids, which help balance pH and reduce systemic inflammation.
Study: Biesalski HK. (2001). Nutrition and inflammation. Current Opinion in Clinical Nutrition and Metabolic Care.
3. Digestive and immune support
Green apple and lemon add pectin fiber and vitamin C, supporting gut health and strengthening immune response.
Source: Slavin JL. (2013). Fiber and prebiotic benefits for the gut microbiota. Nutrition.
Tips for Best Results
- Use organic produce when possible to minimize pesticide residues.
- Drink immediately after preparing to maximize nutrient absorption.
- Add lemon or ginger to improve taste and digestive stimulation.
- Strain for a lighter texture, or leave unstrained for extra fiber.
- Rotate greens weekly (e.g., use chard or parsley) to avoid oxalate buildup from one single source.
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