Cruciferous juice

While whole foods are always ideal, this cruciferous juice makes for a tasty nutrient infusion with only a few calories that you can use to boost your vitamin and mineral intake quickly. 

The carrots will provide you with plenty of vitamin A and potassium, along with a burst of sweetness. At the same time, the broccoli brings vitamins A, B5, B6, C and K along with choline, folate and potassium.

The cauliflower adds even more choline, potassium and vitamins B5, B6 and C while the kale and watercress provide calcium, manganese and vitamins A, C and K.

You can mix and match the vegetables to suit your tastes and preferences, ideally from the top of your personalised Nutrient Optimiser food list.

Macros 

One 170 calorie serving of this recipe provides 10 g of protein, 2 g of fat, 21 g of net carbs and P:E = 0.4.

Micros

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

  • 3 carrots
  • 1 cup cauliflower
  • 2 cups kale
  • 1/2 cup watercress
  • 2 cups broccoli
  • Water

Directions 

  • Blend all ingredients thoroughly.
  • Add water to achieve desired consistency.
  • Consume fresh.  

Suitable for

Find more recipes to suit your goal.

Recipe template

Macros 

One serve provides 300 calories, 6 g protein, 15 g fat and 31 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 2

Directions 

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

Nutrient Optimiser

If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals.  We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive.  Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.