A juice made with kale, apple, lime.
This is generally my go-to morning juice. Why?
Well…
Kale is a superfood
Kale is one of the most nutrient-dense vegetables on the planet and a nutritional superfood in three basic areas:
- antioxidant and anti-inflammatory nutrients
- micronutrients
- cancer-preventive nutrients
It is an excellent source of vitamins A (in the form of carotenoids), C and K, copper, and manganese and a very good: vitamins B1, B2, B6, and E, dietary fibre, calcium, potassium, iron, magnesium, omega-3 fatty acids, phosphorus, protein, folate, and niacin.
Kale’s nutrient content
To really impress upon you why kale is considered a vegetable superfood 1 cup of kale has:
- 684% of the RDA (recommended daily amount) of vitamin K,
- 206% of the RDA of vitamin A,
- 134% of vitamin C.
If that was not impressive enough – it has more calcium by weight than milk, and its calcium is 25% more bioavailable than that in milk!
Kale’s protein content
A special mention must also be made of kale’s protein content.
Like meat, it has all the essential amino acids and 9 non-essential ones (amino acids are the building clocks of protein within the body).
With this exceptionally high amount of protein (especially for a vegetable) it has recently been acclaimed as the “new beef” and is a useful addition to any, but especially, a vegetarian diet.
The protein is more bioavailable than meat protein and the body has to expend less energy to make use of it.
Mila has never been a big meat-eater – I add kale to her veggie juice every morning and am happy knowing she is getting a healthy dose of protein and omega 3 fatty acids.
Need a Juicer?
I use an Oscar Juicer which I love. But they don’t seem to be available in South Africa at the moment. I would recommend this DNA slow juicer instead.
TIP: Always go for a masticating juicer as they preserve nutrients better than a centrifugal juicer.
Features of the DNA Slow Juicer:
- Cold press juicer
- Ideal for leafy greens & stringy vegetables
- Able to juice whole fruits and vegetables
- Features a 75mm extra large smart feed chute
- Boasts a 1.5L capacity & 2 speed settings
- Features an anti-drip system
- Minimes heat build-up & oxidation
- Extracts maximum nutrients, vitamins & taste
- 2-year warranty on the appliance
- 1-year warranty accessories
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Juicing Tips
Use a Masticating Juicer
Masticating or ‘Slow’ Juicers crush or ‘chew’ the fruit or veggies at a slow and steady rate, pressing the juice and nutrients out. The juice trickles into one compartment, while a rotating grinder pushes the ‘cud’ out the other end into another compartment.
Buy Organic
When making juices try buy organic fruits and vegetables. If these are unavailable, use one of the fruit & veggie washes mentioned at the bottom of this post. You may also want to peel the fruits and veggies if they are not organic.
Green Zing Veggie Juice Recipe
Equipment
- 1 Juicer
Ingredients
- 10 leaves Curly Leaf Kale
- 3 Granny Smith Apples
- 1 Lime peeled
- 2 stems Parsley optional
Instructions
- Wash all fruits and veggies thoroughly.
- Cut to size (to fit in your juicer).
- Add through juicer.
- Serve and enjoy!
Notes
Ingredient & Nutrient Glossary
Kale is one of the most nutrient-dense vegetables and is a nutritional superfood in three basic areas: antioxidant and anti-inflammatory nutrients, micronutrients, and cancer-preventive nutrients.
Kale is an excellent source of vitamins A (in the form of carotenoids), C and K, copper and manganese and a very good source of vitamins B1, B2, B6 and E, dietary fibre, calcium, potassium, iron, magnesium, omega-3 fatty acids, phosphorus, protein, folate and niacin.
Kale’s phytonutrients have potent antibiotic, antiviral and anti-inflammatory properties that work to boost the immune system and provide significant benefits for chronic inflammation and oxidative stress.
Limes are an excellent source of vitamin C and a good source of folate. (Vitamin C is vital to the function of a strong immune system.)
In addition to the antioxidant qualities due to the vitamin C, limes contain unique flavonoid compounds that also have antioxidant and anti-cancer properties.
Apples are an excellent source of phytonutrients (that function as antioxidants), vitamin C, insoluble and soluble fibre (namely pectin) and boron.
Apples have antioxidant and anti-cancer properties and are able to regulate blood sugar.
Parsley is an excellent source of vitamins C and K1, and a good source of vitamin A, folate and iron.
Parsley also has healing volatile oils and flavonoids.
Parsley is considered a chemo-protective food – that is, it helps prevent cancer and neutralise carcinogens. It is a rich source of antioxidants and offers benefits ranging from heart health to protection against arthritis.
Like this ingredient & nutrient information?
Find even more detailed info in my #notjustacookbook cookbook!
The Mila's Meals Ingredient Glossary
Fruit & Veggie Washes:
- Soak fruits or veggies in a basin of water with a tablespoon of bicarb (baking soda) for 10 – 20 minutes, then add a tablespoon of vinegar to the water to rinse them.
- Spray fruit or vegetables with vinegar and then with 3% (10 volume) hydrogen peroxide, or vice versa (keep these in separate spray bottles, peroxide in a dark or opaque bottle away from sunlight). Then rinse or wipe clean.
- Or, soak in a basin of cold water with a tablespoon each of salt and lemon juice for five minutes, then rinse.
Any of these will get rid of pesticide residues and waxy coatings, as well as salmonella and bacteria. They will also freshen up tired veggies.
I tend to put leave my fruits and veggies to soak while I am either in the shower or doing other chores before breakfast and dinner.
A NOTE ABOUT HYDROGEN PEROXIDE
- Avoid coming into direct contact with hydrogen peroxide since it will burn your skin. If you come into contact with it, immediately flush the affected area with water.
- It should be stored away from sunlight in a dark air-tight container.
- For more information on Hydrogen Peroxide, please visit the Spotless Living website.
Mila’s Meals Reviews
