A bright, nutrient-rich green juice that blends earthy kale, crisp apple, and zesty lemon. This combination supports immunity, detoxification, and energy metabolism—ideal for morning routines or a midday reset.
Preparation Time
- Prep time: 10 minutes
- Juicing/blending time: 5 minutes
- Total time: 15 minutes
- Servings: 2 (approx. 400–500 ml total)
Ingredients
- 1 packed cup fresh kale leaves, stems removed
- 1 medium apple (green or red), cored and chopped
- Juice of 1/2 lemon
- 1/2 cup cold water (for blending method)
- Optional: small piece of fresh ginger or 4–5 mint leaves
Instructions
Juicer method:
- Juice kale and apple.
- Stir in lemon juice.
- Serve immediately.
Blender method:
- Add kale, chopped apple, lemon juice, and water to blender.
- Blend until smooth.
- Strain using a nut milk bag or fine mesh sieve if desired.
- Serve chilled.
Estimated Nutritional Value (Per 250 ml glass)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~60 kcal |
| Carbohydrates | ~14 g |
| Natural sugars | ~9 g |
| Fiber (if unstrained) | ~2–3 g |
| Vitamin C | ~70% DV |
| Vitamin K | ~200–250% DV |
| Folate | ~20% DV |
| Potassium | ~300 mg |
| Iron | ~8% DV |
| Antioxidants | High (quercetin, kaempferol, chlorophyll) |
Health Benefits
1. Supports immunity and detoxification
Kale and lemon provide vitamin C and flavonoids, which enhance immune function and boost antioxidant enzyme activity in the liver.
Reference: Jacob RA & Burri BJ. (1996). Oxidative damage and the role of antioxidants. Journal of Nutrition.
2. Boosts bone health and circulation
Kale is one of the best sources of vitamin K1, essential for blood clotting and bone mineralization.
Study: Cockayne S et al. (2006). Vitamin K and bone health. Osteoporosis International.
3. Improves digestion and metabolic balance
Apples provide pectin, a soluble fiber that feeds beneficial gut bacteria and stabilizes blood sugar. Lemon enhances bile flow for fat digestion.
Source: Slavin JL. (2013). Fiber and prebiotic health benefits. Nutrition.
Tips for Best Results
- Use young kale (like lacinato or baby kale) for a milder flavor.
- Drink fresh, within 15 minutes of blending, to preserve vitamin C.
- Pair with ginger or mint to balance the earthy notes of kale.
- Alternate greens weekly to avoid nutrient imbalances.
- Blend unstrained if you want the fiber and satiety boost.
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