How to Make Kale Juice
Kales are among the food group of green leafy vegetables. It is succulent and rich in vital vitamins and minerals and thus it is easy to extract kale juice with juicer. In order to get maximum yield, select those kales that have a brilliant color. Fresh kales should be dark blue-green in color.
They should also be crunchy at the time of juicing. This vegetable is in plenty between the months of November to March, and so you can be sure of getting plenty of fresh kale juice during that period.
(the picture is from Wikipedia)
Kales are very rich in antioxidants, minerals, vitamins and fiber. The following is a list of the nutrients contained in kale juice:
- Vitamin A, C and vitamin K.
- B-complex vitamins.
- Omega 3 fats.
- Minerals such as iron, Calcium, copper, sodium, phosphorous, potassium and manganese.
- Polyphenols such as beta-carotene, lutein and zeaxanthin. These compounds have very high antioxidant properties.
Kales have a low calorie level but are rich in vital nutrients. They are also rich in dietary fiber, which is helpful for the reduction of bad cholesterol in your blood. The high level of omega-3 fats helps balance the amount of cholesterol in your blood and protects you from the thickening of arteries. This also helps boost circulation of blood in your body.
The fiber found in kales is good for metabolism, and helps prevent the development of gastrointestinal disturbances.
Kale juice is a good source of B-complex vitamins such as thiamin, niacin, pyridoxine and pantothenic acid. These vitamins boost the functioning of various cells in the body, including metabolism. B-complex vitamins are needed for optimum wellness and smooth functioning of your organs.
Kales are rich in potassium, which is required for the proper functioning of the heart. This mineral is also essential for the regulation of blood pressure. Iron, on the other hand, is used for the synthesis of red blood cells.
It boosts vision. The beta-carotene antioxidant contained in kales is converted into vitamin A that helps improve eye sight. Vitamin A is also good for the development of smooth and glowing skin. This vitamin is also essential for the fight against cancer of the lungs as well as oral cavity.
The vitamin K found in kales is essential for the development of strong bones. This vitamin is also essential for the protection of brain cells against damage. Therefore, kale juice is good for bone strengthening and the protection against Alzheimer disease.
Kales are also rich in vitamin C, which helps protect the body against several diseases. Vitamin C is popular for its ability to cure scurvy. It is also a powerful antioxidant that helps boost the immunity system.
It prevents the development of colon and prostate cancer. The sulforaphone and indole-3-carbinol compounds found in kales prevent the growth of the free radicals that lead to the development of these two types of cancer.
It is a strong immune booster due to the presence of DIM. This compound is also a natural anti-bacterial and anti-viral agent. In Japan, kale juice (known as aojiru) is a popular dietary supplement.
Other health benefits of this juice include:
- Helps with weight loss
- Treats arthritis
- Cures ulcers
- Relieves hay fever
- Soothes the skin
- Treats impotence
- Home treatment for asthma
- Remedy for hair loss
When preparing kale juice with juicer, you can add other vegetables or fruits such as carrots and apples to prepare a delicious blend for the entire family.
You will need:
- kitchen scissors (optional)
- knife (optional)
- 1 cup kale
- 1 cup spinach
- 1 medium cucumber
- drinking glass
- rinse the kale leaves, to remove all dirt or grit. The juicer may filter out some of the dirt but a portion will also dissolve into the juice and affect the flavor.
- cut off the ends of the kale
- cut the vegetables into bite-sized pieces with the knife or kitchen shears. Cutting makes it easier to feed them into the juicer.
- turn on the juicer and put a drinking glass beneath the spout.
- feed the vegetables into the juicer one at a time. Empty the reservoir that holds the solid bits between each vegetable (you need a lot of kale to make juice, approx. 1.5 pound bunch of kale yielded 1 cup of vivid green juice).
- Swirl or stir the juice before drinking.
(the picture is from goop.com)
After juicing, keep your juice in an air tight container or consume immediately. This is because the nutritional value of fresh vegetable juices goes down when they are exposed to the air. Exposing your kale juice to air leads to loss of essential antioxidants thus reducing its value.
Most recently in the United States, kale has seen a rise in popularity beyond health-food/vegan/raw food enthusiasts. Urban areas like New York City, LA, and Miami have popularized the “raw kale salad” and it is a common staple on restaurant menus (wikipedia).
It is important to note that kale juice is low calorie and thus you need to include some high calorie foods in your diet. Taking too much kale juice may also lead to stomach upset due to the presence of sorbitol. Too much kale juice can also lead to the development of hyperkalemia, a condition associated with high intake of potassium.
In addition, the high iron content in kales may cause undesired effects such as weight loss, stomach upsets, fatigue or changes in skin color. Therefore, it is advisable for you to talk to your doctor before embarking on your juice diet.
Finally, a recipe from seriouseats.com:
Root for Mint
- 1 cup (8 ounces) freshly squeezed kale juice, from about 1 1/2 pounds kale
- 1/2 cup (4 ounces) parsnip juice, from about 4 peeled parsnips
- 1/2 cup (4 ounces) fresh apple juice, from 4 large (or up to 8 small) green apples
- 4 teaspoons juice from 1 lime (more or less to taste)
- 1/4 cup (2 ounces) mint juice, from about 12 ounces mint leaves (about 2 large bunches)
- Garnish: mint sprig and lime wedge
Mix kale juice, parsnip juice, apple juice, lime juice, and mint juice well. Serve on ice with mint and lime wedge garnish. Yield: makes about 1 pint of juice, serving 2. You can double the recipe, but juice is best served immediately and will lost flavor and color with time. Total time: 10 minutes.
Recipes from Rika Susan at best-juicing.com
1 1/2 Cup water, low-fat milk, almond milk or yogurt
1 Large ripe banana, peeled
4 Green or purple kale leaves
2 Kiwi fruit, peeled
1 Cup pineapple chunks, frozen if preferred
1 Cup mixed berries
1 Tbsp ground flax seed
3 to 6 ice cubes
Honey (to taste) as a sweetener
Pour liquid into blender.
Add kale, kiwi fruit and banana and blend
Add pineapple and berries and blend well
Add flax seed, honey and ice cubes. Blend again until smooth and frothy
Pour into glasses
Optional: If you want an extra yummy treat sometimes, you can add a scoop or two of ice cream with the ice cubes, before blending for the last time!
Tip: Other fruits that go well with kale, are peaches, grapes or nectarines.
Kale 101 Juice
This is a simple recipe to start with. Kale will always be one of a number of ingredients. Greens are too potent and strongly flavored to use on their own. Always mix them with other veggies and fruits.
4 Medium carrots
2 Stalks celery
1 Big or 2 small red apples
4 Kale leaves
2 inch length of cucumber
Wash all your goodies thoroughly
Top and tail carrots and discard the greens
Quarter apples and discard pits
Peel cucumber if it has been waxed
Run ingredients through your juicer. You will get more from the kale if you roll the leaves into balls and juice them together with the carrots and apples.
3 Bonus Tips:
If you feel like having a special treat, you can add some watermelon chunks if available. This may push the juice quantity up to 3 small servings.
You can add some ginger for extra bite if you wish. Lemon also goes well with this combination.
If you don’t like the color of the juice, you can always add a chunk of beetroot for a more appealing look.
6 kale leaves
5 celery stalks
Optional: shredded coconut to add sweetness
Wash all the ingredients
Roll kale leaves into balls
Quarter pears. Don’t peel, but discard seeds
Peel lime and discard skin. Cut into quarters
Run everything through juicer. Add the kale with the celery for best results
Stir in some coconut, if the juice isn’t sweet enough for you
Kale Chips Even The Kids Will Love
Bunch of fresh kale leaves
2 to 3 tsp Olive oil
Some coarse salt
Wash and dry the kale leaves carefully. They must be dry, otherwise they won’t be crisp
Preheat the oven to 350 degrees F (175 degrees C)
Remove the thicker ribs and tear or slice kale leaves into pieces
In a bowl toss the kale lightly in the olive oil, flavored with salt
Spread out on a non-stick baking sheet
Bake for 10 to 15 minutes, until crisp. Keep an eye on them and turn down the oven if they turn brown too quickly
Optional: If you like a bit of a bite, you can add some black pepper or any other spice mix you like. Some folks even choose to add a tablespoon of grated parmesan cheese to the oil. You can experiment with the recipe until you get it just right for you. You can also add the flavoring afterwards if this works better for you.
Best Juicers for Kale Juice:
Filed under: How to Juice
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