Lunchtime Juice Recipe: Swiss Chard, Carrots, Celery, Cucumber and Apple

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For the last 3 weeks I have been participating in a 8-Week Health Challenge. The challenge includes forming better daily habits such as, not eating sweets, drinking at least 64 ounces of water per day, being active for a minimum of 30 minutes per day (I’ve been trying for an hour), eating a total of 5 servings of fruits & veggies each day as well as a few other goals. I’ve decided to revert back to a mostly Paleo diet, as that worked for me two years ago and with that, I started juicing again.

Juicing is a fantastic way to get vegetable and fruit servings in, as well as a very healthy way to blast your system with easily digestible vitamins and phytonutrients (a beneficial substance found in plants that is believed to help prevent diseases). I like to juice at least a couple times a week over lunchtime. It’s always surprising how filling the juice is and what an energy rush I get from having it.

Here is the latest juice I made and it was so tasty I had to share it on the blog.

Organic Ingredients:

  • 2 Carrots (rich in vit. A, C, K, B8 as well as folate, potassium, iron, copper and manganese)
  • 1 Apple (rich in antioxidants, as well as a great source of vit. C)
  • 3 Celery stalks (a wonderful source of vit. K, A, C and also contains folate & potassium)
  • A Bundle of Swiss Chard (a great source of vit. A, K & C as well as potassium, iron & magnesium)
  • 1 Whole Cucumber (full of vit. K, C, B1 as well as copper, potassium, manganese & biotin)

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Don’t forget to add some water to your juice and mix well before drinking.

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The juice turned out to be a dark brownish green (not the prettiest juice I’ve ever made), but the flavor was wonderful and all of the ingredients complimented each other well. No one ingredient overpowered the others.

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One tip I have is to line your juicer “waste bin” with a plastic bag. The pulp will gather in the bag for a super quick clean up.

To see what other healthy meals I’ve been eating over the last few weeks, check out my Instagram. To see my other favorite juicing recipes, click here.

All products used in this post were generously provided by Lakewinds Food Co-op.

MinnesotaFromScratch is 3! {Happy Blogiversary}

third-birthday

Last week the blog turned 3! It’s amazing the opportunities I have been given that are a direct result of the blog, as well as the many fascinating people I have met through the years because of the blog. I appreciate each and every one of my readers, thank you!

2015 was such an incredible year. I personally, had one of the best years of my life. It was the first year since becoming a mother that I was really able to divulge myself into my interests once again. I was able to preserve throughout the seasons, making 2015 my highest yielding canning/fermenting year ever. If you are interested in what I preserved, follow this link. And one item not on that list is pickled red onions – oh my, YUM.

canning

wild and free

I had an amazingly successful year with my stamped metal jewelry hobby-turned-business, which is a hobby I started at the end of 2014, but has now morphed into a true passion. It’s not something I talk about frequently on the blog but it’s a very large part of my life and a big part of what made 2015 so wonderful. If you are interested in seeing what I’ve been up to in the custom jewelry sector of my life, here is a link to my page.

pickle contest

Another large highlight of 2015 was a trip to Boston I took with co-author of this blog, Kristin and two other of our family members from NYC. We all met in Boston for the Boston Fermentation Festival. I got to meet Amanda Feifer, blogger extraordinaire of Phickle and author of the new book, Ferment Your Vegetables. I also got to meet the co-founder of the event and potter of my favorite, most gorgeous fermentation crock, Jeremy Ogusky. At the event we got to sample many ferments from local fermenters and even judged in a pickle contest — that was a true highlight for me. We took advantage of being in Boston and toured it endlessly for the 3 days we were out there. What a lovely city – I can’t wait to go back.

Enough about me… here are the top 5 posts that kept people coming back to the blog in 2015:

#1. 101 Things I Love About My Mother  – This one moved up to first place this year. I had no clue anyone would be interested in this tribute to my mother, let alone become my most popular ranking post. 🙂

#2. Pickled California Mixed Veggies – An easy refrigerator pickled veggie recipe with lots of flavor that is a great addition to salads, bloody mary’s, or just a quick flavorful snack.

#3. Chunky Cream of Broccoli Soup – No Blender Needed.  – This post has been my 3rd most popular for the last two years. It’s a go-to recipe in our household, super easy and delicious. A crowd pleaser.

#4. Baked Zucchini with Mozz Cheese AKA “The New Garlic Bread” –  Baked zucchini is a perfect healthy substitute for bread when eating an Italian dish. It’s a wonderful side dish for any meal, really.

#5. Cucumber, Kale, Apple & Carrot Juice Recipe – A new recipe to make the list this year and I’m happy to see it on the top 5. Juicing is a terrific way to get a blast of vitamins and nutrients into your body quickly and it’s easy on the digestive system. I’ll be posting more juicing recipes in the weeks to come.

Happy 2016!

Start Your Morning Off Right with Cucumber, Kale, Apple and Carrot Juice *Recipe*

Kale, Cucumber, Carrot and Apple Juice- MinnesotaFromScratch.wordpress.com

This morning I put together a new juice for breakfast and it turned out delicious.

Organic Ingredients:

  • 1/2 of a large cucumber
  • 1 apple
  • 1 carrot
  • 4 stalks of kale
  • 10 grapes (optional)

Kale, Cucumber, Carrot and Apple Juice - MinnesotaFromScratch.wordpress.com

I made the juice with just the first four ingredients and tasted it. Then I saw I had some cleaned grapes on the counter so I tossed those in as an afterthought. The grapes gave the juice some additional sweetness that it was lacking, but it definitely had good flavor before the grapes so they are not necessary.

Most of the juices I have made over the years were made with whatever ingredients at I had on hand. I cannot remember a time that I had a juice turn out bad. Please be comfortable with experimenting with your juicer!

Enjoy!

What is your favorite juice?

Take care, Stephanie

A New Breakfast Juice Recipe, Enjoyed From A “Hillbilly Wine Glass”

Breakfast Juice in a Hillbilly Wine Glass - MinnesotaFromScratch.wordpress.com

A couple of weeks ago my friend showed me a photo of these “Hillbilly Wine Glasses” for sale online. They were on sale for  $25 for a set of two.  I couldn’t believe what they were charging!  I told him I could make them myself and so I did. I made him a set of 4 glasses, for a quarter of the cost of what he would have paid for 2 glasses and it took me about 3 minutes, literally.

Before I gave them away for good, I decided to enjoy my morning juice from a glass and they are actually pretty awesome to drink from. I thought they’d feel awkward but they didn’t at all. I am going to make two more for myself and drink out of them when I am canning from now on.

Here are the ingredients for the juice I made:

  • 1 whole large cucumber
  • 1 grapefruit
  • 1 orange
  • 1 apple

It made two servings and had a nice flavor. All produce was organic.

Take care, Stephanie

Your New Favorite Wake Up Juice

This is a great juice to start the day with and absolutely my favorite tasting homemade juice so far!

Pineapples (pH 3.20 – 4.10) are delicious, but a little too acidic for me to enjoy as a stand alone fruit in a cup.  Nutritionally they aid in the bodies digestion and elimination because of their acidic make-up, which closely resembles the human gastric juices.  They are also very juicy, if you catch my drift.

Pears (pH 3.50 – 4.60) are also helpful for digestion/constipation as well as they keep your thyroid and metabolism in check. They contain more pectin than apples do which reduces serum cholesterol and cleanses the body of all sorts of nasty toxins from the environment.

You may be as surprised as I was to learn that although oranges (pH 3.00-4.34) are a great purifier for the body and an excellent source of vitamin C (water soluble), they lose all of their vitamin C content within 1/2 hour of being squeezed!  Yet another reason to make your own juice and drink it right away!  I typically fresh squeeze one orange and fill the rest of a small glass with water for my son every morning.

The ingredients:
(makes one large glass)

1/2 Pineapple
1 Pear
1 – 2 Oranges
top it off with a little water (approx 1/4 cup)

Cabbage Juice

As delicious as a cabbage juice sounds, you have to know that cabbage (pH 5.20-6.80) is amazing.  For instance, raw cabbage:

  • detoxifies the stomach and upper bowels faciliating rapid elimination
  • alkalinizes the body
  • stimulates the immune system
  • kills harmful bacteria and viruses
  • improves circulation

Raw spinach (pH 5.50-6.80) is one of the best cures to constipation and bowel cleansing, inflammation, and repair of the colon.  Because it is rich in iron anc chlorophyll it helps build healthy blood.

Carrots (pH 4.55 – 6.10) are amazing at cleansing almost every system in the body while delivering an array of vitamins, minerals, and enzymes to cells giving them the fuel they need to wash away all the yucky stuff and rebuild healthy cells.

This juice was okay and could be modified with more carrots or apples as your tastes desire.

The ingredients:
(serves one)cabbageroseing

1/8 cabbage
1 handful fresh spinach leaves
2 carrots
2 apples

5 Star Beet Juice

If you are like me, just thinking about beets makes you lose your appetite.  But because beets (pH 4.9 – 6.6) are one of nature’s best bodily cleansers and provide the following healthy benefits I decided that it would be worthwhile to incorporate them into my juicing regimen.

  • dissolve and eliminate acid crystals from the kidneys
  • eliminate blood toxemia
  • enrich the red corpuscles (building strong blood)
  • detoxify the liver and gallbladder
  • eliminate pocket acid material (what?) in the bowel
  • the list goes on and on…

Lucky for you I’ve already done the hard work of taste testing multiple recipes before landing on one that was borderline yummy.

new beet juice

The ingredients:
(makes 1 glass)

1 small beet
1 orange (skinned)
1 apple
2 carrots
2 celery ribs
chunk of ginger

Quick Tip:  Peeling oranges can be very time consuming and discouraging for use in juice recipes.  You could use a citrus juicer to get the fresh juice and then add that to the “juiced” ingredients OR simply cut off the skin and add it to your power juicer with the other ingredients.  I prefer cutting the skin off as it literally takes a fraction of the time (20 sec) it would to hand squeeze and I don’t have to wash up the citrus juicer!

preparing oranges

3 Day Reboot and beyond (Kris)

For anyone considering a reboot I would highly suggest being open to extending your fast beyond day 3 if you find day 3 tolerable. Three days is the minimum after all.

Since I found day 3 to be so much better than day 2, I decided to keep going and see how many days I could make it. Besides, I had most of the makings for some great juice still in the icebox. Well, I made it for 7 days and I have to say I could have gone longer, but I had a lunch meeting and a happy hour coming up and I didn’t want to go to happy hour my first day off the fast.

Day 4, 5, 6, and 7 were unbelievably easy for me. I had no hunger episodes and actually only made juice twice most days. I did find a great recipe for beet juice that I could actually drink without wincing and had plenty of energy to work through the day.

My first meal was at a lunch meeting, I had a spinach salad. Very yummy, my only regret is that I think I ate it like a huge, starving pig and possibly impacted the appetite of my lunch partner, ha!

3 Day Organic Juice Fast – REBOOT (Steph’s Experience)

After prepping my body for six days, I was officially ready to begin day one of the juice reboot. For the six days leading up to the reboot, I cut out all alcohol from my diet, lowered my intake of dairy, sugar (that includes food that turns into sugar after you eat it), meat proteins and cut my coffee intake in half.  Cutting back on those food items was supposed to help lessen the headaches that may occur during the fast that are caused from withdrawal. I also boosted my intake of fruits and veggies over the six days and generally ate less food. I figured this would help prepare my body for the lack of solids and the boost in vitamins it would be receiving in the days to come. My goals of the juice fast: to prove to myself that I have the will power to do it, to kick my coffee habit and to become more aware of the foods I put into my body and how they affect me.

Organic produce purchased for juice fast

Organic produce purchased for juice fast

I purchased 4 bundles of kale, 3 bags of apples (2 red and one green), 6 cucumbers, 2 pears, 1 pineapple, 2 tomatoes, 4 lemons, 2 jalapenos and a 5lb bag of carrots.

All produce is organic and was purchased from Whole Foods Market. Total spent – $60.00




Day 1:

First I began the day with warm water and fresh lemon juice. This is supposed to help cleanse your digestive system. I am an avid coffee drinker which I think has become more of habit than anything. I figured the ritual of drinking a hot drink out of a coffee mug would fill the morning coffee void.

Warm lemon water

Warm lemon water












Breakfast: An adapted Mean Green Recipe

Recipe: 2 carrots, 1 whole cucumber, 1/2 lemon, 2 apples and one bundle of kale (6 leaves). Num!

From this:

Adapted Mean Green Recipe Ingredients













to this:

Adapted Mean Green Recipe

Adapted Mean Green Recipe – One glass for me and one for my daughter















Always remember to dilute your juice with one part water.

Around 11am some family stopped by and I juiced a quick snack for them. I drank the small bit of leftovers.

Recipe: 2 carrots, 2 apples, 1/2 lemon, 1 large cucumber. Delish!

By 1pm I was feeling pretty hungry and tired. I’m not sure that I was more tired than I usually would be, but I felt very unmotivated. A nap would have been helpful but I had work to do.

Midafternoon I started getting a terrible headache that lasted through the rest of the night. It may have been the worst headache that I have ever had.  I juiced once more for dinner.

Recipe: Bundle of kale, 2 carrots, 1 cucumber, 2 apples. I was so out of it I forgot to take a “before” photo.

Here is the after:

Day one dinner juice

Day one dinner juice

















Although I did not cheat on the juice fast, remember that if you are suffering from excess hunger, you are allowed to have a light snack (fruit or veggie). Eating an avocado will not interfere with your diet so definitely do what your body tells you to do. I also drank several glasses of water throughout the day and always drank a hot water with lemon in between each juicing.

Day 2 –

To my surprise, Day 2 was a total breeze. From what I read, I was expecting Day 2 to be the worst. I didn’t have any hunger pangs, no temptation of having anything other than juice and no headaches (THANK GOODNESS!). However, I did have an odd dream that I cheated on the diet and I felt really bad about it.

I only juiced twice on Day 2 and here are the recipes:

Breakfast recipe: 1 four inch chunk of pineapple, 3 carrots, 1/2 an orange and 2 green apples. This is by far my favorite drink!

Breakfast juice ingredients

Breakfast juice ingredients

Breakfast juice

Breakfast juice

Fruit-only juices are best consumed in the morning as it is easier on your digestive system. Apples can be added to any veggie juice and will not interfere with digestion though.

Lunch/Dinner Recipe: 1 whole cucumber, 2 green apples, 1/2 lemon, 2 carrots, chunk of ginger.

Dinner juice

Dinner juice



















Day 3 –

I felt great waking up today. I made the same juice for breakfast as Day 2 since it was so delicious.

For lunch I headed over to Kris’ house and we made the “Bloody Mary” juice to share.

Recipe: 4 ripe tomatoes, 4 stalks of celery, 1 jalapeno

We rimmed the glasses with celery salt. It was a tasty treat, however it did make me miss Vodka for the first time in 9 days.

Dinner juice recipe: Keepin’ it simple with carrots and apples.

Dinner juice

Dinner juice

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The day after the juice fast, I had a light healthy breakfast, made a healthy soup for lunch and had sea food and veggies for dinner.  Throughout the fast, I did not end up in the bathroom more than usual, as many people report, in fact I was in the bathroom less often. If you experience constipation while you are juicing, I’d recommend picking up some Smooth Move Tea. It works wonders!

From this point on, I intend to juice a veggie drink in place of my lunch. I was surprised at how much longer I felt satisfied after juicing vs. eating a meal. Ideally I’d like to replace dinner with a veggie juice, but I do not want to take that special time away from my family.

Although weight-loss was not a reason for doing this fast, it is always a perk right? Most people that juice experience frequent trips to the Loo and lose a lot of water weight. Since that was not my experience I felt comfortable counting my weight-loss as weight lost. 3 days of juice fasting = 5lbs lost. After a day of healthy eating and a couple glasses of wine, I am happy to report I am still at the 5lbs lost mark.

My 3-Day Reboot (Kris)

Since I have a juicer, I also decided to do a juice “reboot”.  I’ve always wanted to, but what really made me decide to do it now was the fact that lately I have really been ignoring my #1 goal which is healthy living.  Primarily eating poorly, drinking alcohol, staying up too late, not getting exercise, yadda, yadda…

On Monday I stopped the alcohol and cut back on coffee.  Tried to eat “better”.

Tuesday was preparation day for the upcoming fast.

The following is my account of the three day juice reboot…

Pseudo Day One (Wednesday)

ingredients for the juice

Mean Green Ingredients

8a – I started the day drinking a cup of hot water w/ lemon squeeze.10a – Prepared and swallowed the Joe Cross’ Mean Green Juice, not bad. I was cooking for my son (JZ) and decided to make Chicken Noodle Soup for such a cold, dreary day.  I ended up having a little just to make sure it was edible.

12p – ½ cup of Chicken Noodle Soup.

2p to 3p – Napped.

3p – I enjoyed another cup of hot water w/lemon.

mean green juice

Mean Green Ready!

4:30p – I made a big glass of the Cabbage Rose Juice (not bad at all)

For dinner I had made New Orleans Beans and Rice so I tried a little tiny bit of that and then had a bowl of popcorn with JZ while watching a movie.

Day One (Thursday)
9a – I started the day with a fantastic grapefruit/carrot/ginger juice.  Good start!  Feeling good and well rested!

12p – I finished what was left of the morning juice.  Still yummy!

That afternoon I took a nap with JZ and tried to drink water.  I was definitely struggling to get down water that day.

3p – I woke up and JZ was still sleeping.  I was starving and I could feel my stomach was really needing something.  This can’t be good.  I realized I should have had juice BEFORE the nap.  Now I don’t want to run the machine and wake up JZ – whoops!

4p – I make the JC’s Mean Green Juice – not tasting good right now – YUCK!  I still drank it.

That was it for the day.  Going to bed early… I’ll get through this… right?

Day Two (Friday)
9:30a – A very tasty pineapple/orange/lime  Juice was slammed.

leafy green ingre

Leafy Green Ingredients

NOTE:  Don’t share leftovers with anyone!  It’s best just to drink your glass and then put the rest in the fridge to finish up a little later.  That way you don’t have to make juice EVERY TIME you get hungry.

2p – I had bought beets (which I don’t like) so I figured I better try something with them in it.  I made a Leafy Green Juice from my Juicing Bible.  It was okay.  A little foamy for me, but I downed it.

3:30p – No nap on this day and I ended up getting freakishly hungry midafternoon.  I was crazed, thinking about eating all kinds of yummy foods.  Pretty sure my body and mind were scrambling to figure out what the heck was going on.  It felt like an addiction craving, which it probably was… to bad food.  I have heard that your body needs to adjust to new sources of nutrition??  Maybe that’s what was going on??  Oh yeah, and I was absolutely freezing!  Yes, it is winter in Minnesota, but we do have heat.  I couldn’t shake the cold.

4p – I walked to the store to get some more veggies and to take my mind off of the hunger and get some movement in to hopefully warm up.  On the walk I started feeling what might be the beginning of a headache.  Not good.

4:30p – Steph told me that you could eat an avocado and it didn’t count against the diet, so I had half of an avocado.  BEST avocado ever!!  Thank you!!

6p – Made a Mean Green combo drink with kale, romaine, cucumber, apples, carrots, celery, ginger.  I was good enough and I read a book and went to bed early.

bloodymary

Mock Bloody Mary

Day Three (Saturday)
9a – I made the best juice of the 3-day journey!  Orange/pinneapple/pear.  I think I slammed it.  Steph says you need to drink them slowly.  Whoops!

I was feeling much better on day 3.  I never did get a headache the night before, probably because I took it WAY easy.

2p – Steph came over and we made a mock Bloody Mary juice with tomato/celery/jalapeno.  We added some celery salt to the rim to really make it feel like the real thing.  The juice was surprisingly good.

Although I felt good, I was kind of living in a cloud.  My mind was foggy, almost like I was a little buzzed.  Not good, not bad.  We both were feeling pretty good and decided to head out to the health food store for supplements and ingredients for making lotion!

5:30p – I made the same Mean Green combo drink I had last night.

Day 3 was much easier – food did sound pretty good that day, don’t get me wrong, but nothing compared to day 2.

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