Juicing Recipes – Freshly Made Juices for Immunity and Prevention

As we go about our daily life, we are constantly exposed to bacteria, viruses, and all kinds of germs that may or may not make us sick. A strong immune system is the best defence you have against potential disease. Prevention is much better than cure, as anyone who has suffered a serious illness can tell you.

juices for immunity and prevention

Nutrition plays a huge role in keeping the immune system working properly. A balanced diet of fresh fruit and vegetables, whole grains, legumes, nuts, seeds, dairy products, and meat (unless vegetarian) should fill all your nutritional requirements. Avoid nutrient-poor foods and beverages such as fast foods, chips, candy and soft drinks. These things fill you up without contributing anything in the way of the vitamins or minerals needed for sustenance, and these food items are usually full of fats that can contribute to obesity and related problems, such as heart disease and diabetes.

You may have heard that moderate amounts of alcohol can primarily play a part in preventing heart disease and that drinking one or two small glasses of red wine per day can contribute antioxidant benefits. There are many sources of antioxidants-you do not need to get them from wine. Alcohol is high in calories, without providing many nutrients, and in fact can deplete stores of certain nutrients. Heavy drinking is harmful to the liver in the long term, leading to serious disease. Even if you are a light drinker, try to have at least two alcohol—free days per week. Also, avoid smoking and passive smoking. Exercise, of course, goes hand in hand with a good diet.

Exercise does much more than just keep your muscles limber – it helps to lower cholesterol, prevent and reduce obesity, prevent diabetes, improve circulation, lift your mood, and increase strength and fitness. Recent findings show that exercising with hand weights and pursuing other weight-bearing activities can help to prevent osteoporosis by increasing bone density. This kind of exercise can be taken up at any age, with professional advice.

Emotions also have an impact on the immune system. Depression, stress, anxiety, and unhappiness can all contribute to a weaker immune response. Take steps to alleviate those problems that cause negative feelings, or try relaxation techniques like massage, meditation, or yoga to help you deal with them.


Mango Mix

This juice is brimful of beta-carotene and vitamin C, two powerful antioxidants that help to prevent cancer and premature aging, and also boost the immune system.


1 mango, peeled, cut from pit, and chopped

1/4 pineapple, peeled, cored, and chopped

1/4 papaya, peeled, seeded, and chopped

1/2 lime, peeled, seeded, and chopped


In a juicer, process all the ingredients.

Makes about 2 cups (16 fl oz/500 ml); serves 2


Orange and Ginger Juice

The ginger in this juice helps to stimulate poor circulation, while the orange and cantaloupe (rockmelon) have lots of vitamins A and C to boost the immune system. The bioflavanoids in the orange pith help to guard against viruses and bacteria, so leave as much on as you can when peeling.


2 oranges, peeled, seeded, and chopped

1/4 cantaloupe (rochmelon), peeled, seeded, and chopped

1/2-inch (12-mm} piece fresh ginger


In a juicer, process all the ingredients.

Makes about 1 3/4 cups (14 fl oz/440 ml); serves 1-2


Tomato and Watercress Juice

Tomatoes are rich in the carotenoid lycopene, which may help to prevent prostate cancer. Use perfectly ripe, deep red tomatoes, because as well as having the best flavor, they will have a higher level 0f lycopene.


Watercress is a member of the crucifer family of vegetables (that includes broccoli and cabbage) and has cancer-preventing benefits, particularly f0r the colon and bladder. It is rich in vitamin C, beta-carotene, and c0ntains s0me vitamin E.


2 large, ripe tomatoes, chopped

1 hunch watercress, with stems

1/2 lemon, peeled, seeded, and chopped


In a juicer, process all the ingredients.

Makes about 3/4 cup (6 fl 0z/180 ml); serves 1


Carrot and Orange Juice

This is good if you feel a cold coming on. Leave as much of the white pith on the orange as you can when peeling it, as it contains bioflavonoids that help provide immunity against bacteria and viruses. The ginger helps to protect against respiratory infections, while sage is antiseptic and is traditionally used to treat sore throats.


1 carrot, chopped

1 orange, peeled, seeded, and chopped

1/2-inch (12-mm) piece fresh ginger

10 fresh sage leaves, finely chopped


In a juicer, process the carrot, orange, and ginger. Stir in the sage.

Makes about 3/4 cup (6 fl oz/180 ml); serves 1


Wheatgrass Booster

Wheatgrass juice has a long list of nutritional benefits. It helps detoxify and regenerate the liver and blood, and provides vitamins, minerals, enzymes, and amino acids. Unfortunately domestic juicers aren‘t able to produce wheatgrass juice, so look in the refrigerator of natural foods stores for a bottle. Always check the label, as the juice must be consumed within 36 hours of being made.


2 apples, peeled, cored, and chopped

2 tablespoons wheatgrass juice


In a juicer, process the apples. Stir in the wheatgrass juice and seiye immediately.

Makes about 1 cup (8 fl oz/250 ml); serves 1


Banana Bone Builder

Calcium levels need to be replenished daily to prevent osteoporosis in later life. This drink provides plenty of calcium, from the milk, tahini, carob, and almonds. It also contains magnesium and phosphorus, both of which work with calcium to help prevent bone deterioration.


1 large ripe banana, peeled

1 tablespoon almond meal

1 tablespoon tabini [sesame paste)

1 cup (8 fl oz/250 ml) low-fat milk

1/2 tablespoon carob powder

1 teaspoon honey (optional)


In a blender, combine all the ingredients and process until smooth and frothy.

Makes about 1 1/2 cups (12 fl oz/375 ml); serves 1


Spinach and Orange Juice

Spinach is rich in antioxidants, which slow cell degeneration, as well as being high in calcium, folic acid, and vitamin A. The pectin in the orange helps to lower blood cholesterol levels, and its vitamin C aids in fighting off bacterial infections, Spirulina is a rich source of many vitamins and minerals, including vitamin B12, which can be lacking in a vegetarian diet.


2 cups (2 oz/60 g) fresh spinach leaves

1 large orange, peeled, seeded, and chopped

1/2 teaspoon spiralina powder


In a juicer, process the spinach and orange. Whisk in the spirulina and serve immediately.

Makes about 1 1/4 cups (10 fl oz/300 ml); serves 1.


Red Pepper, Carrot and Celery Juice

The old legend that carrots are good for your eyesight is true. The beta-carotene in the carrots converts to vitamin A in the body to maintain healthy vision. The red pepper is also a good source of beta-carotene, as well as vitamin C. Celery is a mild diuretic and contains eight known anti-cancer compounds.


1 large red hell pepper (capsicum), seeded and chopped

1 large carrot, chopped

2 stalks celery chopped


In a juicer, process all the ingredients.

Makes about 1 cup (8 fl oz/250 ml); serves 1


Apple and Alfalfa Juice

This is a good drink for those worried about cholesterol. The apple supplies pectin, a soluble fiber, which reduces the levels of cholesterol in the blood. Lecithin helps to break down and eliminate cholesterol, and works to prevent gallstones. Alfalfa also lowers cholesterol and provides many other nutrients.


2 oz (60 g] alfalfa sprouts

1 apple, unpeeled, cored, and chopped

1 pear unpeeled, cored, and chopped

1 teaspoon lecithin


In a juicer, process first the alfalfa, then the apple and pear. Whisk in the lecithin, though it will not completely dissolve.

Makes about 1 cup (8 fl oz/250 ml); serves 1


Beet and Broccoli Juice

This earthy-flavored drink packs a wallop of nutrients and has cancer-preventing properties. Make this whenever you feel you need a strong nutritional boost.


1 beet (beetroot), trimmed, unpeeled, and chopped

1 cup (4 oz/125 g] chopped broccoli

1 large tomato, chopped


In a juicer, process all the ingredients.

Makes about 1 cup (8 fl oz/250 ml); serves 1


Super-C Juice

These fruits are all high in vitamin C, so this juice is a good preventative in cold and flu season. When peeling the grapefruit and orange, leave on as much of the white pith as you can to preserve the antibacterial and antiviral bioflavonoids it contains.


1 grapefruit, peeled, seeded, and chopped

1 large orange, peeled, seeded, and chopped

1 kiwifruit, peeled and chopped


In a juicer, process all the ingredients.

Makes about 1 cup (8 fl oz/250 ml); serves 1


Strawberry Shake

A good drink for people who have just quit smoking. The oat milk has properties that bind to nicotine receptors in the lungs, reducing withdrawal symptoms, Strawberries replenish the vitamin C depleted by smoking, which works with the vitamin E in the wheat germ to eliminate the free radicals caused by cigarette smoke. The cinnamon stimulates circulation, which is impaired by smoking.


1 cup (8 fl oz/250 ml) oat milk

1 cup (4 oz/125 g) halled fresh, or thawed frozen, strawberries

1 tablespoon wheat germ

pinch ground cinnamon

1 teaspoon honey


In a blender, combine all the ingredients and blend until smooth and frothy. Serve immediately.

Makes about 1 1/2 cups [12 fl oz/375 ml); serves 1


Melon and Mint Juice

This drink helps when you are feeling hot and flustered. Melon and cucumber both have a high water content and are therefore very cooling and hydrating. Mint is a cooling herb that helps to stimulate mental clarity.


15 fresh mint leaves

1/2 small honeydew melon, peeled, seeded, and chopped

1 small cucumber, chopped


In a juicer, alternately process the mint leaves with pieces of melon, then cucumber.

Makes about 2 cups (16 fl oz/500 ml); serves 2


Papaya and Pineapple Juice

This is a good drink for those troubled by digestive problems. The pineapple contains the enzyme bromelain and the papaya contains the enzyme papain, both of which work to stimulate the digestive system. The apple provides fiber in the form of pectin, and the astringency of the lemon stimulates the liver.


1/2 small papaya, peeled, seeded, and chopped

1/2 small pineapple, peeled, cored, and chopped

1 large apple, anpeeled, cored, and chopped

1/2 lemon, peeled, seeded, and chopped


In a juicer, process all the ingredients.

Makes about 2 cups (16 fl oz/250 ml); serves 2


Sesame-Bok Choy Blend

This drink provides plenty of calcium for those looking for an alternative to dairy foods. Bok choy and broccoli are great vegetable sources of calcium, and they also have cancer-preventing properties. The vitamin C in the lemon juice will help the body to utilize the iron in the green vegetables.


1 cup (4 oz/125 g) chopped broccoli

1 bunch baby bok choy

1 carrot, chopped 1/2 lemon, peeled, seeded, and chopped

1 tablespoon tahini (sesame paste}


In a juicer, process the broccoli, bok choy, carrot, and lemon. Pour the juice into a blender and add the tahini. Process briefly until combined, and serve immediately.

Makes about 1 cup (8 fl oz/250 ml); serves 1


Berry and Orange Juice

The berries in this drink combine to strengthen the arteries, veins, and capillaries, and the ginger promotes blood circulation. Blueberries and cranberries are also useful for bladder problems, and the orange zest contributes bioflavonoids.


1 cup (4 oz/125 g) fresh, or thawed frozen, blueberries

1 cup (4 oz/125 g) fresh, or thawed frozen, cranberries

1 cup (4 oz/125 g) hulled fresh, or thawed frozen, strawberries

1/2-inch (12-mm) piece fresh ginger

2 teaspoons finely grated orange zest


In a juicer, process the berries and ginger. Whisk in the orange zest.

Makes about 3/4 cup (6 fl oz/180 ml); serves 1


Citrus Immunity Booster

Echinacea is a herb that helps to boost the immune system, and it can be especially useful at the onset of a cold. The vitamin C in the orange and lime will also help, and the garlic contains powerful antibiotic qualities to prevent infection.


1 large orange, peeled, seeded, and chopped

1 garlic clove

1 lime, peeled, seeded, and chopped

liquid echinacea, as directed on bottle


In a juicer, process the orange, then the garlic and lime.


Whisk in the echinacea and serve immediately

Makes about 3/4 cup (6 fl oz/180 ml); serves 1


Tofu Thick Shake

Soy milk and soy products such as tofu are recommended for women approaching or experiencing menopause, as they contain phytoestrogens that help to balance estrogen levels. When enriched with calcium, they also work to guard against osteoporosis, and may lower blood cholesterol.


1 cup (8 fl oz/250 ml) low-fat, calcium-enriched soy milk

1/4 cup (21/2 oz/75 g] silken tofu

1 tablespoon unsweetened cocoa powder

2 teaspoons honey

pinch ground cinnamon


In a blender, combine all the ingredients and blend until smooth and frothy. Serve immediately.

Makes about 1-1/2 cups (12 fl oz/375 ml); serves 1

23. August 2010 by Sue
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