🥬 Homemade Green Juice
🧾 Ingredients (1–2 servings)
- 1 cup spinach leaves (or kale)
- 1 cucumber
- 1 green apple (for natural sweetness)
- 1–2 celery stalks (optional but great)
- Juice of ½ lemon
- Small piece of ginger (optional)
- ½–1 cup cold water
- Ice (optional)
👩🍳 Instructions
- Wash all ingredients thoroughly.
- Chop into smaller pieces.
- Blend everything with water until smooth.
- Strain (optional) if you prefer a lighter juice.
- Add lemon juice, stir, and serve chilled.
🥗 Nutrition (Approx. per 1 glass)
| Nutrient | Amount |
|---|---|
| Calories | ~60–100 kcal |
| Carbs | ~15–22 g |
| Sugar | ~10–16 g (natural fruit sugar) |
| Protein | ~2–3 g |
| Fat | ~0.5 g |
| Fiber | ~2–4 g (more if unstrained) |
🧠 Key Nutrients
- High in vitamin K (spinach/kale)
- Vitamin C (lemon + apple)
- Potassium (cucumber/celery)
- Antioxidants from greens and ginger
💡 Health Notes
- Not a “detox cure” (your liver already does that via detoxification metabolism)
- But it does help with hydration and micronutrient intake
- Best consumed fresh (nutrients degrade over time)
🔄 Variations
🟢 Low sugar
- Skip apple, use more cucumber + lemon
💪 Fitness version
- Add protein powder or chia seeds (blend well)
🍋 Digestion boost
- Add mint + extra ginger
🥒 Super light
- Cucumber + celery + lemon only
⚠️ Common mistakes
- Too much fruit → turns into sugary drink
- Not washing greens properly
- Letting it sit too long (oxidation reduces quality)