Beet Juice Recipe

the Hurricane

This weekend we experienced some pretty terrible weather with the impending approach of a Category 4 hurricane (Joaquin). Luckily, Joaquin decided to take a detour and spare us from even more dangerous weather.  Nevertheless, it was still dark and stormy out with all day rain– totally ruined my half marathon training, but life goes on.  While I was “rained in” I decided to experiment with a weather-inspired beet juice recipe.  I call this baby The Hurricane since it was “born” into existance in the midst of hurricane Joaquin’s threat to strike the east coast

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I would like to point out that this juice is not very sweet.  That is because I try to create juices with the highest nutrient concentration possible, while keeping sugar content low.  I do this by using more vegetables than fruits in my recipes.  This helps keep your blood sugar stable but still allow for delivery of high dose nutrients to your body.

Here I used one of my least favorite vegetables- beets! But never fear- it’s only ONE (or half of one) and I promise it doesn’t taste as scary as it looks 😉  Ever dislike something even though you knew it was amazingly good for you? Yup! So why did I choose to use beetroot in my juice? Ah that is because I would never otherwise eat it & benefit from it unless it was in my juice.

beets

Beets are a great source of antioxidants and nitrates which provide increased energy by improving blood flow. Because of this, beet juice has been shown to help the body respond better to exercise. It’s even been shown to help with blood pressure!

Make sure to wash beets well because they are usually pretty filthy. I peeled the beetroot and trimmed off the beet greens.  Beet greens can be a bit strong in juices and it was not the flavor profile I was going for here, so I put them away to be sautéed on another day.

 

parsley

I also added a handful of flat-leaf parsley. I love adding fresh herbs to juices, it really freshens up the flavor not to mention herbs like parsley and cilantro are fantastic for several health conditions.  Parsley is high in chlorophyll, vitamin C, folate and iron but one does not normally eat enough parsley in day-to-day life to actually experience any improvements, so juicing it is the perfect way to obtain all of the health benefits of this wonder herb. But beware! This is potent stuff when juiced so limit consumption to 1 oz per day and it should not be taken by itself (always juice it with other veggies & fruits).  I personally prefer the Italian flat-leaf parsley to the curly parsley.  I found the curly parsley to have a soapy taste when I juice it. Again, remember to only use a small handful of this stuff until you’ve acquired a taste for it.

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I decided to throw in 1 large carrot to add some sweetness.  This helped balance out the strong flavors from the beet and parsley.  If you are worried about the beet (like i was in the beginning) start with just one-half of a beet in the juice.

The final ingredients to the Hurricane juice recipe include some of my staple juice ingredients: lemon, celery and kale.  I found it was cheaper and more convenient to purchase baby kale in a 5oz container from the Earthbound brand instead of the actual giant kale leaves.  Sometimes I find the giant kale leaves to be cheaper, but not this time and they looked a little sad & droppy too. So organic baby kale in a container it was!

I only used 2 celery sticks here because celery can also have a very strong flavor if you add too much. And the final ingredient was a lemon (peeled of course).  Feel free to add more or less of any ingredient according to your taste preferences 🙂  When I first started juicing I really preferred sweeter tasting juices so I would use a lot more fruit and more lemon/lime, but as time has gone on I’ve started to enjoy bolder but fresh flavors. I’m sure you’ll experience the same thing as your taste buds become re-trained.

lemon and greens

I invite you to try this juice at home and adjust it to fit YOU.  Juicing is such a great way to obtain a high concentration of micronutrients and antioxidants!  It’s a fantastic way to give your body a high dose of goodness, remove toxins, kill cravings and reboot your health.  This juice in particular will give you all of these benefits AND it’s low calorie, low in sugar content, and perfect for fall weather.  Have it as a snack or pre-workout fuel.

So give it a try & ENJOY.  As always, please feel free to contact me with questions or drop me a comment below.


Ingredients:

1 or 1/2  beetroot

1 large carrot (optional)

1 lemon (peeled)

2 celery sticks

3oz baby kale or about 8 large kale leaves

1 handful of fresh parsley

Directions: Process all ingredients through juicer and enjoy. Makes about 6 to 8oz. If storing for later consumption, be sure fill your container up to the top with filtered water to prevent oxidation. Juice will last in this manner for up to 48hrs.


Juice On,

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Quit Dieting & Get Healthy

quit dieting

I was a girl that loved chocolate milk, bread and butter, and the Double Decker Supreme at Taco Bell (hold the tomatoes). My parents tell me I was a pretty big candy addict too, throwing tantrums if I didn’t get my sugar fix. I remember eating McDonalds for lunch almost every day my senior year of high school. On the rare occasion that I had fruits it was usually strawberries dunked in sprinkled with sugar, because I didn’t think they were sweet enough otherwise. I was a picky eater, not caring for anything “green”—you know, like broccoli, spinach, avocados—or any other fruits and vegetables for that matter.  I was completely ignorant about nutrition and the implications it can have on a person’s health.

When I started college I was tired of struggling with my weight and confidence; being unable to keep up with sports, and dealing with asthma. I was now independent and completely responsible for what I ate. I decided to get “healthy.”

Unfortunately my definition of health was so far off. I though healthy meant skinny, as so many misinformed women think today. I went on a calorie-restricted diet and incorporated a lot of cardio. Of course I lost weight this way, but in no way was I healthy. I was tired! Mentally and physically I was dragging. I was excited to finally wear a size 2 but that excitement quickly faded when I realized this diet was not sustainable and was depriving my life of so much joy. I would panic thinking about my next meal or going to a social event. I cycled from eating whatever I wanted, then feeling guilty and trying to cut calories for a few days to “make up the difference.” My weight fluctuated as a result.  It was not until I found the book “The Food Revolution” by John Robbins that my life changed and I quit dieting. Today I stand firm in the truth that food is not fear, it is fuel.

Any diet that deprives your life of joy is not a healthy one.

I learned about plant-based eating. Reading all of the evidence based benefits and research this type of lifestyle promised made it all the more alluring. I decided, after reading that book, that I wanted to feel my very best, be healthy, and heal my relationship with food.

I began focusing on eating more whole, unprocessed plant foods by incorporating fruits and vegetables into each meal and snack. It took some trial and error, and a lot of listening to my body, but eventually I learned what foods I thrived on and which ones did not work so well for me. It’s been 4 years now, and I continue to follow this way of eating pretty consistently.

This time I wasn’t following a diet, I was changing my lifestyle.

diet

These are a few of the benefits I experienced as a result of switching to a sustainable, plant focused way of eating:

  1. I haven’t used my asthma inhaler in 4 years
  2. My taste buds changed (flavors are so much bolder to me now)
  3. I fell in love with fruits and veggies, which I previously despised
  4. Feel stronger and more energized
  5. I don’t get sick as often (or as severely)
  6. Healthy relationship with food
  7. I have found balance by focusing on overall wellness- physical, mental, emotional
  8. Reduced cravings
  9. Renewed confidence
  10. I’m not afraid of that scale!

MybeforeAfter

Today I can confidently tell you I am on a growth path. I completed a course at the Institute of Integrative Nutrition to receive my certification as a holistic health coach. I’m constantly learning about nutrition, finding ways to continually improve my own health, as well as help others find ways to positively change theirs.

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I hope sharing my story will inspire you to learn more about health and wellness, and as a result make some positive changes in your own life. If you’re looking for a little guidance I’m happy to help.

*** Please share your story and/or thoughts in the comments below or email me at PrescribingHealth@gmail.com ***

Until next time, 

health coach

 


[ Always check with your physician before making any major dietary changes or increasing the physical demands on your body. ]

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