A Simple Green Juice Recipe

By Cathy Wong | Updated March 19, 2018
green raw juice
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Nutrition Highlights (per serving)

Calories 43
Fat 0g
Carbs 10g
Protein 2g
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 4
Amount per serving  
Calories 43
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 35mg 2%
Total Carbohydrate 10g 4%
Dietary Fiber 3g 11%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 2g  
Vitamin D 0mcg 0%
Calcium 64mg 5%
Iron 1mg 6%
Potassium 357mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 20 min
Prep 20 min, Cook 0 min
Servings 4

Green juice, made by extracting the juice from fresh green vegetables like kale, spinach, cucumber, and celery, has become popular as a way to get nutrients and antioxidants from a generous number of vegetable servings. 

Although drinking green juice isn't equal to eating whole vegetables (juicing removes the bulk of fiber and can be high in calories and sugar), it can be an important part of a healthy eating plan, especially if you're short on time.

The Recipe

Whether you're new to juicing or are a seasoned pro, you'll love this easy, mild-tasting green juice recipe.

Try to use organically-grown produce when possible, but if it's not available, soak and wash everything thoroughly.

Ingredients

  • 1 cup of spinach
  • 2 celery stalks
  • 1 cup of kale (approximately 3 leaves)
  • 2 cups of romaine (approximately 3 leaves)
  • 1 cucumber
  • 1 green apple
  • 1/2 lemon (or lime, peeled)

Preparation

1. Wash the vegetables and apple thoroughly and dry them well.

2. Cut the cucumber, apple, and lemon (or lime) into pieces small enough to fit into your juicer.

3. Process the ingredients, one by one, in a juicer. Larger leaves with a firm stem, such as kale and romaine, can be rolled up along the stem before being juiced.

Enjoy!

Juice can be stored for up to 24 hours in an airtight container in the refrigerator.

Although the serving size depends on the individual, this juice is enough for approximately 4 to 6 small servings.

If you like beets, try this beet, carrot, apple, and ginger juice recipe.

Tips

  • Keep your serving sizes small. While the green juice that is available in stores and juice bars often comes in 16-ounce bottles, the amount of juice that you drink at any time should be comparable to the amount of whole vegetables and fruit you would comfortably eat in a meal. 
  • Try using the pulp that is left behind in the juicer in soup, muffins, or other recipes so that the fiber isn't thrown away.

Precautions

Oxalate is a naturally-occurring compound found in some foods, and it's also produced in the body as a waste product. Foods high in oxalate include many common ingredients in green juice such as spinach, beet greens, celery, collard, dandelion, kale, escarole, parsley, swiss chard, carrots, beet root, and berries.

People with certain conditions, such as kidney disorders (including chronic kidney disease and kidney stones), gout, rheumatoid arthritis, and certain types of vulvodynia, should avoid an oxalate-rich diet.

Don't rely on juice to replace whole vegetables in your diet.

Cruciferous vegetables (such as cabbage, broccoli, kale, watercress, radishes, and collard greens) are common ingredients in green juice.

When raw, they contain glucosinolates that may inhibit iodine intake and interfere with thyroid function. 

Green juice may not be right for you if you have or are at risk for diabetes due to the sugar content in many juices.

If you're considering making green vegetable juice a regular part of your diet, it's wise to consult your health care provider to ensure that it's appropriate for you. Green juice is delicious and widely available at home and in stores, but it's not right for everyone.

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