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Last Updated on February 5, 2021

20 Juice and Smoothie Recipes for Energy and Vitality

20 Juice and Smoothie Recipes for Energy and Vitality
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Most of us wander into our kitchens rather groggily first thing in the morning, and reach for a cup of coffee or tea for a caffeine kick. Instead of starting your day with a caffeinated jolt, consider sipping something a little more nourishing and rejuvenating.

These juice and smoothie recipes are as good for you as they are delicious, and can be enjoyed as either a wake-up tonic or an afternoon refresher. Live nutrients and enzymes in juices and smoothies feed every cell in your body, while liquids from the fruits you’re using keep you hydrated, and that’s a far better method of staying awake and energetic than knocking back all those dehydrating coffees.

What you’ll need: a juicer, a blender or food processor, fresh fruits and vegetables, milks, herbs, and spices as the recipes require.

1. Morning Sunshine Smoothie

Packed with vitamin C, this sweet and tangy citrus smoothie will inspire smiles on even the rainiest morning.

2-3 freshly-juiced tangerines

1 ruby red grapefruit (juiced)

A handful of frozen strawberries

Peel and juice the tangerines with the grapefruit, and puree the blended juice with the frozen strawberries.

2. Mango Blueberry Bliss Smoothie

1 mango, peeled and cubed

1 pint of blueberries

1 banana (frozen or fresh)

1 teaspoon of maple syrup.

1 cup non-dairy milk of choice (almond, soy, or coconut are recommended)

Puree all ingredients together in a blender, and enjoy. A handful of chopped ice can be added if desired.

3. Minted Fruit Cocktail Juice

1 apple, peeled, cored, and sliced

1 orange, peeled and divided

1/2 cup pineapple

2 cups watermelon, cubed and seeded

1 teaspoon lemon juice

A small sprig of fresh mint

Juice the apple and orange first, followed by the pineapple. Transfer juice to a blender, and add the watermelon, lemon juice, and mint. Puree until smooth.

raspberry smoothie

    4. Berry Boost Smoothie

    1/2 cup blueberries

    1/2 cup blackberries

    1/2 cup cherries

    1 banana

    1 cup almond milk

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    1 tablespoon flax oil

    1 teaspoon honey

    dash of cinnamon

    Blend all of the ingredients together until smooth and creamy.

    5. Green Goddess Juice

    1/2 a cucumber, peeled and sliced

    1 stalk of celery

    1 handful of kale

    1 apple, peeled and sliced

    1 pear, peeled and sliced

    1 teaspoon lemon juice

    Juice all of the ingredients in order, ending with the lemon juice. If you find that the juice is too thick, pour a bit of water into your juicer to get the last bits of goodness out, and dilute the end product.

    Beet spinach and root juice

      6. The Iron Maiden Juice

      This juice is ideal for women who might feel weak or depleted after menstruating or giving birth.

      2 large beets, peeled and sliced

      2 carrots, trimmed

      1 small apple, peeled, cored, and sliced

      a handful of spinach

      1/4 cup of water

      Juice all of the ingredients in order, ending with a bit of water. This is an iron-rich, replenishing tonic that’s also a liver cleanser.

      7. Strawberry Fields Forever Smoothie

      1 cup strawberries

      1/2 a frozen banana, sliced

      1 cup coconut milk

      1 teaspoon honey or agave syrup

      Puree all of the ingredients in your blender, and adjust sweetener to taste (if desired).

      8. Peachy Keen Smoothie

      1 large peach, pitted, peeled, and sliced

      1/2 cup red strawberries or raspberries

      1/2 cup peach or berry low-fat yoghurt

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      1/4 cup milk (dairy or non)

      Puree all ingredients in a blender until smooth. Serve cold, and enjoy.

      9. Vitamin C Booster Shot Juice

      1 cup blackberries

      1 cup currants (any colour)

      1 orange, peeled and divided

      1 tangerine, peeled and divided

      1 kiwi, peeled and sliced

      1/2 teaspoon lime juice

      Juice all of the ingredients, and serve immediately.

      Green juice

        10. Easy Being Green Juice

        2 green apples, peeled, cored and sliced

        1 cup honeydew melon, peeled and chopped

        1 cup seedless green grapes

        1 handful spinach or kale

        1 kiwi, peeled and sliced

        1/2 a cucumber, peeled and sliced

        Put all of these ingredients through your juicer in order, and drink immediately. It’s best if the fruit has been in the fridge for a while so the drink is nice and cold.

        11. Berry Gorgeous Juice

        1 cup blackberries

        1/2 cup raspberries

        1/2 cup strawberries

        1 pear, peeled and sliced

        2 small red apples, peeled and sliced

        Juice all of the ingredients, and enjoy this luscious, fruity drink while it’s cold.

        12. Melon Melody Smoothie

        1 cup watermelon cubes

        1 cup cantaloupe cubes

        1/2 cup honeydew melon cubes

        1 cup frozen strawberries

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        Puree all ingredients until creamy and smooth. This is an amazingly re-hydrating elixir.

        Garden veggie juice tomato

          13. Garden Refresher Juice

          1 carrot, trimmed

          2 celery stalks

          1 red bell pepper, cored and seeded

          2 tomatoes

          1 handful of watercress, with hardest stems removed

          1 cucumber, peeled and sliced

          Juice all of these ingredients in order, and drink immediately. It’s great as a post-workout rehydrating elixir, or as a mid-afternoon pick-me-up. Add salt and/or a dash of hot sauce if you like.

          14. Paradise Smoothie

          4 or 5 slices of pineapple

          1/4 cup water

          2 oranges or tangerines, peeled and sectioned

          1 large handful berries (your choice)

          1 banana, peeled

          a handful of ice

          Juice the pineapple and oranges, adding a bit of water to get all the last yummy bits out, and transfer this juice to the blender. Add the rest of the ingredients, starting on low first to crush the ice, and then cranking up to high until it’s all smooth.

          15. Cold Remedy Juice

          2 celery stalks

          3 carrots

          1 clove of raw garlic

          1 inch ginger root, peeled and sliced

          1 large handful of spinach

          1 lemon, peeled and sectioned

          cayenne pepper or Sriracha sauce

          This is a perfect immune-boosting juice to help fight off colds and flus.

          Juice all of the ingredients in order, and then transfer juice to a small saucepan. Warm it slowly, but do not let it boil. Add hot sauce or cayenne to taste, and transfer to a mug. Drink it slowly, but finish it while it’s hot.

          16. Mango Lassi

          1 mango, peeled and sliced

          1 cup milk of your choice

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          1/2 cup plain or peach low-fat yoghurt

          1 tsp honey or agave syrup

          a few shakes each of cinnamon and cardamom

          Add all ingredients to your blender and puree for a minute or so until absolutely smooth.

          Mango drink

            17. Green Tara Juice

            5 celery stalks

            1 large handful of kale

            1 small handful of spinach

            8-12 stalks flat-leaf parsley

            1 lemon, peeled and sectioned

            1 cucumber, peeled and sliced

            Juice all of the ingredients in order, and serve chilled for ultimate goddess-like rejuvenation.

            18. Pomegranate Tart Smoothie

            seeds of 2 pomegranates, or 1 cup bottled Pom juice

            1 banana, peeled

            1/2 cup blueberries

            1/2 cup raspberries

            honey or agave syrup (optional)

            If you’re using pomegranate seeds, juice those first. Add pom juice to a blender, add the rest of the ingredients, and blend until smooth. Add sweetener if it’s too tart, and either more juice or a bit of water if it’s too thick.

            19. Remember Your Roots Juice

            2 large beets, peeled and sliced

            3 carrots, trimmed

            1 parsnip, trimmed

            1/2 inch ginger root, peeled and sliced

            2 tablespoons water

            Juice the ingredients in order, finishing with the water to extract anything left behind. Pour into a glass and serve immediately. You can add a dash of cinnamon or nutmeg if desired.

            20. Creamsicle Smoothie

            2 clementine oranges or honey tangerines

            1 peach, pitted and sliced

            1/2 cup vanilla soy or almond milk

            Juice the oranges first, and add that to a blender with the peach, and vanilla milk. Blend until smooth.

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            Orange cream smoothie drink

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              Catherine Winter

              Catherine is a wordsmith covering lifestyle tips on Lifehack.

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              Last Updated on August 5, 2021

              What is Turmeric? The Ultimate Guide To Tumeric

              What is Turmeric? The Ultimate Guide To Tumeric
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              Turmeric, Curcuma longa or “Indian saffron” has been a part of the healthy dieting trend for quite some time, and it isn’t without a good reason. Traditionally Asian, the plant belongs to the ginger family and it gives curry its yellowish color and warm, bitter taste. With an amazing array of health benefits it offers, it is no wonder that it has been quickly adopted by the health conscious eaters around the world.

              Originating in Southern Asia, traditionally, turmeric root (usually dried and cooked and turned into powder) has been used as a spice for dishes in the traditional cuisine, fabric or food coloring aid, and for medical purposes due to its anti-inflammatory effect and great aid in curing bruises, blood in the urine and toothache. With numerous clinical trials testing its active compound curcumin, turmeric has now been proven to improve brain health, cardiovascular health and tissue health. [1] [2]

              Turmeric main nutrients

              Serving Size: 1 tbsp (7 grams)

              • Calories 24
              • Calories from Fat 6
              • Total Fat 1 g 1%
              • Saturated Fat 0 g 1%
              • Trans Fat
              • Cholesterol 0 mg 0%
              • Sodium 3 mg 0%
              • Total Carbohydrates 4 g 4%
              • Dietary Fiber 1 g 6%
              • Vitamin C 3%

              With no sugar, 16% of iron and 1g of protein per 7 grams, turmeric is a beneficial aid in daily nutrition.

              Health benefits of turmeric

              Turmeric improves digestion

              Turmeric has positive effect on the digestion. As the 2015 research shows [3], turmeric and ginger help in curing stomach ulcer. Stomach ulcer develops as a result of an imbalance between digestive fluids in the stomach and duodenum and a Helicobacter pylori bacteria that cause pain in the stomach lining. According to the research turmeric “inhibited ulcer by 84.7%” adding that “ethanol-induced lesions such as necrosis, erosion and hemorrhage of the stomach wall were significantly reduced after oral administration of essential oils”.

              Turmeric aids in depression treatment

              A study [4] published in the Journal of Affective Disorders shows that turmeric has the potential for treating major depressive disorder. A randomized, placebo-controlled study found a significant antidepressant effect of turmeric on people with major depressive disorder. A 2007 study [5] also found that turmeric could be an effective anti-depressant agent.

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              Turmeric treats rheumatoid arthritis

              In a 2012 randomized, pilot study [6] the effects of turmeric on rheumatoid arthritis were tested and they showed surprisingly great results. Turmeric actually showed better results of improvement of the condition than the traditionally used drug diclofenac sodium.

              Turmeric regulates lipid levels

              A 1992 study [7] shows that active compound of turmeric, curcumin, taken daily, can help regulate the lipid levels in humans by increasing “good” cholesterol and decreasing “bad” cholesterol. Namely, “a significant decrease in the level of serum lipid peroxides (33%), increase in HDL Cholesterol (29%), and a decrease in total serum cholesterol (11.63%) were noted” after healthy volunteers were taking 500 mg of curcumin per day for 7 days. Additionally, curcumin from turmeric was proven to have better effect on regulation of lipids than vitamin E, as the study [8] shows.

              Turmeric improves antioxidant mechanisms

              The ability of curcumin to stimulate the antioxidant mechanisms was tested and proven in a number of studies. [9]

              This means that curcumin aids in the process of fighting free radicals that cause aging and many diseases.

              Turmeric aids in prevention and treatment of Alzheimer’s disease

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              Additional studies need to be conducted in order to test the ability of curcumin to prevent and treat Alzheimer’s disease, yet a study [10] has found that curcumin can help to clear the buildup of protein tangles called Amyloid plaques which are one of the main causes for the disease.

              Turmeric accelerates the wound healing process

              A 2006 [11] and a 2014 [12] studies have found that curcumin in turmeric has great potential to speed up the wound healing process. Namely, the active compounds in turmeric can help to soothe irritation and oxidation, improve wound contraction and and increase tissue strength and cell proliferation around the wound.

              Turmeric side effects

              As with any type of food, it is important to consume turmeric in moderation, as any overuse can lead to possible side effects. Turmeric side effects include

              • Nausea and diarrhea – curcumin in turmeric can cause the irritation in the intestinal tract [13]
              • Increased risk of bleeding – Turmeric can slow blood clothing, and in combination with some medicine, can even cause excessive bleeding
              • Hyperactive gallbladder contractions – Turmeric has the potential of increasing the levels of oxalate in urine
              • Hypotension (lowered blood pressure) – High dosages of turmeric can significantly lower blood pressure
              • Uterine contractions in pregnant women – Pregnant and breastfeeding women shouldn’t take turmeric other than spice in food, since supplement turmeric can cause serious side effects

              Allergic reactions – Possible allergic reactions to turmeric include mild, itchy rash after skin exposure

              Fresh or dried, powdered turmeric

              There are two forms in which you can find and use turmeric, therefore, there are some suggestions on how to pick the right one for your needs.

              Fresh turmeric is a root turmeric that resembles ginger. A 2015 study [14] has shown that fresh turmeric has more bioavailability, meaning that the body will use its most effective compounds more easily. Fresh turmeric can be used to make tea; you can grate it into soups, salads or vegetables before roasting; it can be blended into smoothies and juiced into juices.

              Dried turmeric is made by peeling, drying and grounding into powder. Even though some of the healthy ingredients are lost during the process, several studies show that boiling and heating actually increase the curcumin levels and enhance the antioxidant properties of the compound. [15]

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              Turmeric is especially recommended for patients suffering from dyspepsia (upset stomach), osteoarthritis, and rheumatoid arthritis, according to WebMD.

              However some conditions don’t respond well to turmeric and its active compound curcumin, therefore turmeric might not be safe for

              • Pregnant and breastfeeding women
                People with
              • Bleeding disorders
              • Diabetes
              • Hormone sensitive disorders
              • Iron deficiency
              • Who are preparing for surgery or who have recently undergone one

              Recommended dosages of turmeric for adults according to University of Maryland Medical Center

              Cut root: 1.5 – 3 g per day

              Dried, powdered root: 1 – 3 g per day

              Standardized powder (curcumin): 400 – 600 mg, 3 times per day

              Fluid extract (1:1) 30 – 90 drops a day

              Tincture (1:2): 15 – 30 drops, 4 times per day

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              Healthy and super easy turmeric recipes for you to try at home

              Here are some suggestions on how to make healthy and simple turmeric meals and beverages at home.

              Cauliflower Steaks with Ginger, Turmeric, and Cumin

                Add a bit of turmeric warm and healthy flavor to your regular roasted vegetables for a perfect dinner.

                Vegan Creamy Curried Cauliflower Soup

                  Quick and easy recipe for a perfectly creamy, warm and slightly spicy soup.

                  Turmeric-Ginger Tea

                    Super easy and extremely powerful warm beverage to fight even the nastiest cold.

                    Featured photo credit: Pixabay via pixabay.com

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                    Reference

                    [1] SOURCE: Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.Chapter 13Turmeric, the Golden Spice. 
                    [2] SOURCE: The targets of curcumin.
                    [3] SOURCE: Gastroprotective activity of essential oils from turmeric and ginger.
                    [4] SOURCE: Curcumin for the treatment of major depression: a randomised, double-blind, placebo controlled study.
                    [5] SOURCE: Behavioral, neurochemical and neuroendocrine effects of the ethanolic extract from Curcuma longa L. in the mouse forced swimming test.
                    [6] SOURCE:A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis.
                    [7] SOURCE:Effect of oral curcumin administration on serum peroxides and cholesterol levels in human volunteers.
                    [8] SOURCE:Spice Up Your Lipids: The Effects of Curcumin on Lipids in Humans
                    [9] SOURCE: Curcumin induces glutathione biosynthesis and inhibits NF-kappaB activation and interleukin-8 release in alveolar epithelial cells: mechanism of free radical scavenging activity.
                    [10] SOURCE: Curcuminoids enhance amyloid-beta uptake by macrophages of Alzheimer’s disease patients.
                    [11] SOURCE: Curcumin improves wound healing by modulating collagen and decreasing reactive oxygen species.
                    [12] SOURCE: Curcumin as a wound healing agent
                    [13] SOURCE: Role of curcumin in systemic and oral health: An overview
                    [14] SOURCE: Enhanced absorption and pharmacokinetics of fresh turmeric (Curcuma Longa L) derived curcuminoids in comparison with the standard curcumin from dried rhizomes
                    [15] SOURCE: Effect of Boiling and Roasting on the Antioxidants Concentrations in Extracts of Fresh Ginger (Zingiber officinale) and Turmeric (Curcuma longa).

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