A crisp, nutrient-rich juice made from fresh greens and fruit, offering hydration, fiber, and phytonutrients to support detoxification, digestion, and immune balance. Refreshing and naturally energizing, this juice is ideal first thing in the morning or between meals.
Preparation Time
- Prep time: 10 minutes
- Juicing time: 5 minutes
- Total time: 15 minutes
- Servings: 1–2 glasses (approx. 400–500 ml total)
Ingredients
- 3 celery stalks
- 1 green apple (organic preferred, sliced, core removed)
- 1 cup kale leaves (de-stemmed, packed)
- 1/2 cucumber (optional, for volume and hydration)
- Juice of 1/2 lemon
- 1 small piece fresh ginger (1–2 cm, optional for digestion and flavor)
- Filtered water (only if blending instead of juicing)
Instructions
For juicer:
- Wash all produce thoroughly.
- Pass ingredients through the juicer, starting with leafy greens and ending with apple or celery.
- Stir in lemon juice at the end. Serve immediately.
For blender:
- Combine all ingredients with 1/2 to 3/4 cup water.
- Blend until smooth, then strain using a nut milk bag or fine mesh sieve.
- Serve immediately and stir before drinking.
Estimated Nutritional Value (Per 250 ml serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 80 kcal |
| Carbohydrates | 18 g |
| Fiber (if unstrained) | 3–4 g |
| Vitamin K | ~400% DV |
| Vitamin C | ~35% DV |
| Potassium | ~400 mg |
| Folate | ~15% DV |
| Antioxidants | High (polyphenols, flavonoids, chlorophyll) |
Health Benefits
1. Detoxification and liver support
Kale and celery are rich in chlorophyll, sulfur compounds, and antioxidants, which support liver detox enzymes and cellular cleansing.
Reference: Higdon JV et al. (2007). Cruciferous vegetables and human cancer risk. Pharmacological Research.
2. Hydration and electrolyte balance
Celery and cucumber contain high water content along with sodium, potassium, and magnesium, making this juice excellent for natural hydration.
Study: Kenney WL et al. (2015). Hydration and health. Nutrition Reviews.
3. Immune and anti-inflammatory activity
Apples and kale provide vitamin C, flavonoids, and quercetin, which contribute to reduced inflammation and improved immune defense.
Source: Williamson G. (2017). Bioactive compounds in apples and their health benefits. Advances in Nutrition.
4. Digestive stimulation
Ginger and lemon juice gently stimulate gastric motility and bile flow, supporting digestion and reducing bloating.
Reference: Hu ML et al. (2011). Ginger and gastrointestinal function. World Journal of Gastroenterology.
Tips for Best Results
- Drink immediately to maximize nutrient availability and minimize oxidation.
- Rotate greens: Use spinach, parsley, or Swiss chard instead of kale on alternate days to vary micronutrient intake.
- Strain or not? For gut health, keeping fiber in the blend (smoothie-style) may be more beneficial than straining.
- Add variety: Try blending with mint, turmeric, or a splash of aloe vera juice for targeted benefits.
- Storage: If needed, store in an airtight jar for up to 24 hours in the fridge. Shake before drinking.
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