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Fruity Fennel Juice Recipe

by | Jul 21, 2022 | Juicing for Health

Description

Fennel is amazing to use in cold-pressed juice, especially during winter as it is highly beneficial for sinus congestion and bronchitis. It has many other health benefits and best of all it doesn’t overpower the flavour of the juice.

Fennel is very versatile as it can be used in both vegetable and fruit juice recipes.

I like this fruity fennel combination. The mandarin and green apple flavour create a sweet juice that is very easy to drink.

 

Ingredients

    • 1/2 fennel bulb
    • 2 apples, green
    • 4 mandarins

Juicing Time: 2 mins
Juice Qty: 600 ml
Serves: 2

Preparation

Fennel

    • Remove the green stems and leaves from the bulb (they can be juiced but add bitterness)
    • Cut bulb in half and slice to fit into the wide chute

Apples

    • 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

Mandarin

    • Remove the outer skin
    • Juice whole

 

Method

A really quick and easy juice to make.

First add the pieces and let the juicer press each piece fully before adding more.

Next add each of the mandarins one at a time

Finish by adding each of the apples.

 

Tip: Fennel bulbs are in peak season from late autumn to early spring. Look for large, tight fennel bulbs. The root at the bottom should have little browning which is a sign of aging.

Health Benefits

Category: Lunch juice, Immune System, Anti-Cancer

Fennel

Fennel, with its distinctive licorice-like flavor, is a highly nutritious vegetable that offers a variety of health benefits. Both the bulb and seeds of fennel are rich in essential nutrients, making it a valuable addition to a balanced diet.

Nutrition: Fennel is packed with vitamins and minerals, including vitamins A, C, and K, as well as potassium, calcium, and magnesium. It also contains antioxidants and dietary fibre, contributing to overall health and wellness.

Cardiovascular / Circulatory System: Fennel is rich in potassium, which helps regulate blood pressure by counteracting the effects of sodium. Its high fibre content can also aid in lowering cholesterol levels, reducing the risk of heart disease. Additionally, the antioxidants in fennel help protect the cardiovascular system from oxidative stress and inflammation.

Immune System: The vitamin C in fennel boosts the immune system by enhancing the function of white blood cells, which are crucial for fighting off infections. The antioxidants in fennel also help protect the body from harmful free radicals, further supporting immune health.

Muscular System: Fennel provides significant amounts of potassium and magnesium, both of which are essential for muscle function. Potassium helps maintain proper muscle contractions and prevents cramps, while magnesium supports muscle relaxation and energy production. These nutrients work together to improve overall muscle health and performance.

Skeletal System: Fennel is beneficial for the skeletal system due to its high content of calcium, magnesium, and vitamin K. Calcium is essential for building and maintaining strong bones, while magnesium aids in the absorption and metabolism of calcium. Vitamin K is crucial for bone health as it helps regulate bone mineralisation and supports the production of osteocalcin, a protein that binds calcium to the bone matrix. Including fennel in your diet can help support a healthy skeletal system and reduce the risk of bone-related disorders.

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.

Mandarin

Mandarins, with their vibrant color and refreshing flavor, are a true delight for the senses. These small citrus fruits are not only delicious but also pack a nutritional punch.

Nutrition: Mandarins may be smaller than oranges, but they are several times higher in vitamins, minerals, and antioxidants such as vitamins C & A, calcium, magnesium & selenium, and beta-carotene & lutein's. One mandarin (100g) contains 44% of your daily vitamin C requirements.

All Systems: The bio-active calcium found in mandarins helps bone health by maintaining strong bones and teeth and helps reduce fractures and osteoporosis. Calcium is also good for muscle function, helping with muscle tone and cramping. Nerve transmission is also where calcium in mandarins plays an important role to help transmit signals between nerve cells. 

Immune System: The flavonoids and limonoids in mandarins fight off viruses and protect the body from radiation damage.

Respiratory System: Mandarins are rich in vitamin C, which is known for its immune-boosting properties. Vitamin C also helps maintain the health of the respiratory tract and may reduce the risk of respiratory infections. Mandarins contain antioxidants, such as flavonoids and beta-carotene, which help reduce inflammation in the respiratory system and protect against oxidative stress. Some compounds in mandarins have anti-inflammatory properties, which can help reduce inflammation in the airways and improve respiratory function, especially in conditions like asthma.

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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