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Juices & Smoothies

Happy Earth Kitchen ©

Orange Beet Pre-workout aka ‘Galatasaray Juice’

Fully Raw, Juices & Smoothies, Recipes, Workout & Recovery

I nicknamed this Orange Beet Juice ‘Galatasaray Juice’ because, obviously, its red/yellow color, but also because of its sports performance-enhancing results.

Beets are an appropriate choice before a workout because of their high carbohydrate content. The sugar and other carbohydrates in beets fuel your body with easily accessible calories for quick energy. The nitrate in beets widens blood vessels, lowering blood pressure and getting more oxygen-rich blood to the muscles. Ultra-Marathoner Chris Carver even credited his 2010 win to drinking beet juice daily for a week before the event.

Oranges on the other hand are also a smart choice before (and after) a workout, because of their high levels of water, potassium, carbohydrates and numerous vitamins and minerals.

During strenuous workouts of 90 minutes or longer you may sweat enough to lose significant amounts of electrolytes (primarily sodium and potassium), which can result in dizziness, disorientation, impaired mental function and in extreme cases even death.

So train smart and make yourself a nice Orange Beet juice just 30 minutes prior to a workout. Wanna mix it up a little? Here’s a smoothie recipe you might wanna give a try before working out.

I nicknamed this juice 'Galatasaray Juice' for obvious reasons

I nicknamed this juice ‘Galatasaray Juice’ for obvious reasons

 

Recipe

Makes 1 serving

Equipment

Juicer

Ingredients

2 oranges
2 beets

With Love from the Happy Earth Kitchen

 

Happy Earth Kitchen ©

Skinny pink loves Iron Juice

Fully Raw, Juices & Smoothies, Recipes

As you might know by now, I don’t believe in miracle drinks, magic juices or quick fix programs in order to achieve healthy weight and fitness, but I couldn’t resist naming this juice ‘Skinny Pink’. First of all let me say that I’m a big believer of consistency. If you look after yourself consistently, that is what will get you on the right track, not that one healthy habit a day. I met people who truly think drinking lemon water with some curcuma in the morning is their cure to a healthy weight and longevity, while they’re enjoying a pre packed cheese sandwich and soy frappucino in the afternoon.

Anyway, this juice is named Skinny Pink because, obviously, its pretty pink color but also because its fat burning properties and the grapefruit’s ‘negative calorie’ quality, meaning it takes more calories to digest it than exist in the fruit (yes, you can reread that sentence and be really excited ;)).

The amount of iron absorbed from plant foods depend on the other types of foods eaten at the same meal. Citrus and spinach are a match made in heaven, because the vitamin C in citrus aids in the absorbtion of iron in spinach in this case. The opposite effect is the issue with coffee, tea, legumes, milk and dairy products. They actually can decrease the amount of plantbased iron absorbed at a meal. So if getting enough iron in is the goal, you might want to focus on proper food combining.

The beauty of Grapefruit

The beauty of Grapefruit

Skinny pink loves spinach

Skinny pink loves spinach

Recipe

Equipment

Juicer

Ingredients

2 grapefruits
2 hands ful of spinach

With Love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Easy Blueberry Banana Smoothie

Fully Raw, Juices & Smoothies, Recipes, Workout & Recovery

Bananas and (frozen) berries are my kitchen staples. Bananas are a perfect to-go snack, a beautiful pair with oatmeal and an excellent base for smoothies, smoothiebowls and nicecreams. They’re good fuel with plenty of fibre, loaded with potassium and easy to digest when fully ripe (aim for brown spots, or leopard skin as I like to refer to it).

My banana pantry.

My banana pantry.

Besides bananas I always have soft fruits and frozen leafy greens in my freezer, since fresh ones go bad very quickly. It’s one of the easiest ways to create healthy morning habits. Must haves for me are spinach, kale, berries, cherries and mangoes. A cupful of either one combined with 2 ripe bananas is enough to create a quick, tasty and filling smoothie.

I like to keep mornings raw and simple. For proper digestion, always eat fruits alone. Combining quickly digestible fruits with foods that take longer to digest, like protein or grains, make the fruits ferment in your stomach, which lead to acidity of the body and may cause discomfort.* By keeping it simple you’re not only out of the kitchen before you know it, but you’re also being kind to your body.

For this smoothie you just need bananas, blueberries and water.


* (The exception to this food combining mentioned above is combining fruits that don’t readily ferment, like bananas, apples or coconut, with complex carbohydrate rich foods such as oats, or millet. Also, according to Dr. Hay’s research, acidic fruits like oranges and lemon combine ok with nuts).

Oohlala Blueberry Banana...

Oohlala Blueberry Banana…

Recipe

Equipment

High speed blender

Ingredients

2 ripe bananas
1 cup of frozen or fresh blueberries
1 cup of water

Put all ingredients in the blender and blend until smooth.

If you’re using fresh blueberries and you like your smoothies cold, you might want to consider substituting the water with a couple of ice cubes, or 1 of the fresh bananas with a frozen banana.

With Love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Rainbow Juice

Fully Raw, Juices & Smoothies, Recipes, Workout & Recovery

A nice & fresh rainbow juice containing all the essential food colours for optimal health!

For more information about the benefits of eating the rainbow, please visit my post about Phytonutrients, the chemical that gives plants their colour.

Happy_Earth_Rainbow_Juice

Recipe

Equipment

Juicer

Ingredients

Beet
Apple
Cucumber
Orange
Spinach
Red or blue grapes
Mint
Ginger

With Love from the Happy Earth Kitchen.