Juicing is a convenient way to get your fruits and vegetables (and the vitamins and minerals they contain).
The apple in this recipe provides sweetness to balance the taste of the kale, broccoli, cucumber and celery, which offer a host of vitamins such as folate, vitamin A, vitamin C, vitamin K1, calcium, manganese and potassium, along with a ton of fibre, which will lower the glycemic response of the carbs.
Lemon provides a hint of bitterness and an added dose of vitamin C, while turmeric and ginger add iron and manganese.
You can use a juicer, but if you blend these ingredients, it will be more of a smoothie with plenty of fibre for added satiety.
Scorecard
- Diet Quality Score = 69%
- Satiety Index Score = 72%
- Protein % = 18%
- P:E ratio = 0.3
Macros
One serve provides 300 calories, 13 g protein, 4 g fat and 42 g net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 1 bunch of broccoli stems
- 1 cucumber
- 230 g (8 oz) of kale
- 1 green apple (optional)
- 2 stalks of celery
- ½ lemon (peeled)
- 2 inches of fresh turmeric (substitute 1 tsp of turmeric powder if fresh turmeric is unavailable)
- 3 cm (1 inch) of fresh ginger
Directions
- Place all ingredients into a blender with 1 cup water and pulse until smooth.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
