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ABC Lunch Juice Recipe

by | Jul 13, 2022 | Lunch Juice

Description

The Broccoli in this juice adds a nice smooth texture without overbalancing the flavour. It is crisp and clean, everything you want from a green juice. I like it for lunchtime because it has a high water content to keep you hydrated.

How much raw broccoli do you eat each week?

Probably not much yet I think once you try broccoli in the juice you will be a big fan.

Happy Juicing!

Ingredients

  • 5 green apples
  • 1 broccoli head
  • 2 cucumbers
  • 2 celery stalks

Juicing Time: 5 mins
Juice Qty: 1500 ml
Serves: 3

ABC Juice Recipe ingredients

Preparation

Apple

  • Remove the stems and remove any stickers
  • Juice apples whole with skin and seeds.
  • Cut in half or quarters if too big to fit into the wide chute.

Broccoli

  • Cut off the stem
  • Cut the stem into quarters lengthwise
  • Break the florets up into small chunks to fit in the wide chute

Cucumber

  • Cut in chunks to fit down the chute
  • Juice with skin on

Celery

  • Chop into small pieces (5cm) across the stalks to cut the long stringy fibre
  • You can juice the leaves if you like the bitter taste otherwise discard
ABC Juice Recipe preparation

Method

Juice the cucumber first because they are the softest ingredient. Let the machine chew each piece before adding the next one.

Next juice the broccoli slowly letting the machine grind through the hard stem and florets.

Now you can juice the celery one handful at a time going again letting the machine chew through all the pieces. Finish with the whole apples to really push through all the ingredients.

 

Tip: juice the broccoli stems and eat the florets (lightly steam and sprinkle with soy sauce!). The stem is where you will get most juice and also find most of the nutrients.

Health Benefits

Broccoli

Broccoli, a member of the cabbage family, is a nutritious and versatile vegetable celebrated for its health benefits and culinary versatility. With its vibrant green hue and distinctive, tree-like appearance, broccoli is not only a visually appealing addition to any meal but also a nutritional powerhouse.

Nutrition: Broccoli is an amazing super-food full of vitamins A, C, D, K, calcium, potassium plus healthful flavonoids and even natural Co-enzyme Q10 all of which are in the juice. You don't have to chew on it like a rabbit to get all the benefits.

Broccoli like Cauliflower & Cabbage all have “sulforaphane” that enhances production of phase II enzymes which help remove carcinogens from cells.

Broccoli also contains Valine as an essential amino acid the promotes mental vigor, muscle coordination and calms the emotions.

Reproductive System: The National Cancer Institute in America claims that broccoli may reduce the risk of breast cancer. This is due to the chemical Indole-3-carbinol (I3C) found in broccoli and other cruciferous vegetables. It is known for its potential health benefits, particularly in relation to cancer prevention. Indole-3-carbinol is believed to help prevent cancer by affecting the metabolism of estrogen and other hormones, as well as by promoting apoptosis (cell death) in cancer cells.

Respiratory System: Broccoli is an excellent source of vitamin C, which is known for its immune-boosting properties. Vitamin C also helps support the health of the respiratory tract and may reduce the risk of respiratory infections.

Broccoli contains various antioxidants, such as flavonoids and carotenoids, which help protect cells from damage caused by free radicals. This protection can help reduce inflammation in the respiratory system and improve lung function.

Broccoli contains compounds like sulforaphane, which have anti-inflammatory properties. These compounds can help reduce inflammation in the airways, making it easier to breathe, especially for individuals with conditions like asthma or chronic obstructive pulmonary disease (COPD).

Recipes: click here

Green Apple

Green apples have it all in the world of juicing. They have a thick skin which makes them crispier and super easy to juice in a cold press juicer. They have a tangy, sour taste which pairs well with green vegetables.

All apples have a perfect 5-pointed star when cut across the middle. This star represents a human being standing with arms outstretched in the shape of a star. The old saying an apple a day keeps the doctor away is an ancient truth. Apples have been designed by mother nature as an everyday health-preserving, disease-fighting food.

Phytochemicals found in apples are responsible for heavy metal and radiation detoxification. The fruit helps cleanse and purify the organs, improve circulation in your lymphatic system, repair damaged skin, and regulate blood sugar.

Green apples are a better source of vitamin A, B, C, E and K than red apples. Also, green apples contain more Iron, Potassium, and Protein than red apples.

Cucumber

Cucumber juice is highly alkalinizing and very hydrating. When your blood is well hydrated it can carry more oxygen which increases energy levels, kills bacteria and viruses and improves circulation.

Nutrition: Cucumbers are a good source of vitamins K and C, as well as minerals like potassium and magnesium. These nutrients are important for bone health, immune function, and heart health. Cucumbers contain antioxidants like beta-carotene, vitamin C, and flavonoids, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.

All Systems: Cucumbers can counteract toxins and lift depression; cleanse the blood; quench thirst, moisten the lungs, and purify the skin. They are also a good antidote for conjunctivitis, sore throat, acne, and inflamed skin diseases. Hence the saying, 'cool as a cucumber'.

Cardiovascular / Circulatory System: Cucumbers are a good source of potassium, which helps regulate blood pressure. A diet rich in potassium can help lower blood pressure and reduce the risk of heart disease and stroke. Cucumbers contain antioxidants like beta-carotene and flavonoids, which help reduce inflammation and oxidative stress in the body, both of which are linked to heart disease.

Digestive System: Cucumber juice also cools most inflammatory or heat-related conditions, including stomach inflammation. The fiber in cucumbers acts as a prebiotic, feeding the beneficial bacteria in the gut. This can help maintain a healthy balance of gut bacteria, which is important for overall digestive health. Cucumbers are also allies to the liver due to their ability to hydrate it. Your liver’s always in need of living water that’s filled with minerals and other nutrients because your liver keeps your blood hydrated. It relies on sources such as cucumber for that living water.

Integumentary (Skin) System: Cucumbers contain silica, a compound that is important for healthy connective tissues, including skin, hair, and nails. Applying cucumber slices to the skin may also help soothe sunburns and reduce swelling.

Recipes: click here

Celery

Celery is technically a herb however we eat it and cook it like a vegetable.

Celery is a versatile vegetable that offers numerous health benefits, thanks to its unique nutritional profile.

Celery juice is very alkalising in the body, which is extremely important after a good workout to help flush lactic acid from the body.

If you want to learn about the amazing benefits of drinking celery juice I highly recommend the book titled "Celery Juice" by Anthony William.

Here's why celery is good for various systems in our body:

Nutrition: Celery is low in calories but rich in essential nutrients such as vitamin K, vitamin C, potassium, and folate. It also contains antioxidants like flavonoids, beta carotene, and vitamin C.

Cardiovascular System: Celery contains compounds called phthalides, which have been shown to help lower blood pressure by relaxing the muscles around arteries and allowing blood vessels to dilate. The high potassium content in celery can also help regulate blood pressure levels.

Digestive System: Celery is an excellent source of dietary fiber, which is essential for maintaining a healthy digestive system. Fiber helps regulate bowel movements, prevents constipation, and may reduce the risk of digestive disorders like irritable bowel syndrome (IBS) and diverticulitis.

Immune System: Celery contains antioxidants like vitamin C and flavonoids, which help protect cells from damage caused by free radicals. These antioxidants can help strengthen the immune system and reduce the risk of chronic diseases.

Skeletal System: Celery benefits the skeletal system through several key nutrients and properties. It is a good source of vitamin K, essential for bone health as it helps regulate bone mineralization and synthesizes osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. While not extremely high in calcium, celery still provides a small amount of this crucial mineral, necessary for maintaining bone density and strength. Celery also contains silicon, a trace mineral that supports bone strength and flexibility by playing a role in the formation of collagen, vital for bone and connective tissue health.

Additionally, celery has anti-inflammatory properties due to its antioxidants and anti-inflammatory compounds, such as flavonoids and polyphenols, which help reduce inflammation and protect bone health. Proper hydration is essential for maintaining healthy bones and joints, and celery’s high water content contributes to overall hydration, supporting joint health by keeping the synovial fluid, which cushions joints, adequately supplied.

 

Inflammatory Response: Celery contains compounds like luteolin and polyacetylenes, which have anti-inflammatory properties. These compounds may help reduce inflammation in the body, which is linked to various chronic diseases.

Detoxification: Celery is a natural diuretic, which means it can help flush out toxins from the body by increasing urine production. It also contains compounds that may help stimulate liver enzymes, which are involved in detoxification processes.

Recipes: click here

Gary Dowse

Gary Dowse

Master Juice Chef, Kuvings Australia

 

Gary is a powerhouse in the world of juicing and plant-based nutrition, driven by an unwavering passion for health and wellness. With certifications in natural juice therapy and whole food plant-based nutrition, Gary is a dedicated educator, empowering individuals to harness the transformative benefits of juicing and plant-based eating.

Through his enlightening books and dynamic online courses, Gary champions the preventative and restorative healing powers of embracing a lifestyle rich in vibrant juices and whole, plant-based foods.

His mission is to inspire and guide others on their journey to optimal health and vitality.

Disclaimer: information contained in this post is for educational purposes only, sourced from various books and websites. If you do anything recommended without the supervision of a licensed medical doctor, you do so at your own risk. The author, Gary Dowse, does not dispense medical advice or prescribe the use of any technique as a form of treatment for physical, emotional or medical problems without the advice of a physician, either directly or indirectly.

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