Juice

Good news: You don't need a juicer to whip up refreshing and super healthy drinks. All our recipes can be made in your blender—so no specialty equipment is needed. Because of the fiber in fresh fruit and vegetable purées, these concoctions vary in thickness: You can adjust to your taste preference simply by adding a little water. And no matter which juice you choose, you'll get good-for-you benefits in every sip.

Want a smoothie instead?

Combine 1 cup juice from any recipe, 1 cup ice cubes, 1/2 cup low-fat plain yogurt, and 1 medium peeled banana in a blender. Purée until smooth.

Power Gulp

This green goodie sneaks in a dose of iron (you need extra during your period and pregnancy), key for healthy blood cell and muscle function. It also delivers more than your daily rec of vitamin K—another must for blood and bone health.

Ingredients: Kale, green grapes, cucumber, Granny Smith apple

Calories: 110

Ingredients

1 cup sliced kale (from about 3 large leaves)

1 cup seedless green grapes (about 28)

1 cucumber, thickly sliced

1 small Granny Smith apple (4–6 ounces), cored and cut into chunks

1/2 cup water

Preparation

In a blender, combine kale, grapes, cucumber, apple, and water; blend, scraping down sides occasionally, until smooth. Strain juice and, if desired, thin with additional water. Before serving, garnish with a fresh kale leaf and a cucumber slice (optional). Refrigerate up to 2 days (shake before serving).

Yield: Makes 2 cups (serving size: 1 cup)

Nutritional Information

Calories per serving: 110

Fat per serving:0.6g

Saturated fat per serving: 0.1g

Monounsaturated fat per serving: 3.0g

Polyunsaturated fat per serving: 0.2g

Protein per serving: 3g

Carbohydrate per serving: 27g

Fiber per serving: 3g

Cholesterol per serving: 0.0mg

Iron per serving: 1mg

Sodium per serving: 19mg

Calcium per serving: 77mg

Total Health Booster

A swig of this vitamin-packed (A, B, C, E) beverage fuels your whole body. It even fights aging: Lutein plus vitamins A and C up collagen production (for strong bones and younger-looking skin).

Ingredients: Apple, pears, cherries

Calories: 192

Ingredients

1 medium apple (8 ounces), cored and cubed

2 medium soft pears (such as Bartlett), cored and cubed (about 1 pound total)

1/2 cup cherries (fresh with pits removed or frozen and thawed)

Preparation

In a blender, combine apple, pears, and cherries; blend, scraping down sides occasionally, until smooth. Strain juice and, if desired, thin with water. Before serving, garnish with fresh cherries, if desired. Refrigerate up to 2 days (shake before serving).

Yield: Makes 2 cups (serving size: 1 cup)

Nutritional Information

Calories per serving: 192

Fat per serving:.4g

Saturated fat per serving: 0.0g

Monounsaturated fat per serving: 0.1g

Polyunsaturated fat per serving: 0.1g

Protein per serving: 1g

Carbohydrate per serving: 51g

Fiber per serving: 8g

Cholesterol per serving: 0.0mg

Iron per serving: 1mg

Sodium per serving: 2mg

Calcium per serving: 29mg

Antioxidant Supreme

Antioxidants in berries boast potent anti-aging benefits.

Ingredients: Blueberries, strawberries, mango

Calories: 151

Ingredients

1 cup fresh blueberries (or frozen, thawed)

1 cup (about 5) fresh strawberries, halved (or frozen, thawed)

2 cups peeled and coarsely chopped mango (from a 1-pound mango)

1/4 cup water

Preparation

In a blender, combine blueberries, strawberries, mango, and water; blend, scraping down sides occasionally, until smooth. Strain juice and, if desired, thin with additional water. Before serving, garnish with sliced mango, blueberries, and strawberries (optional). Refrigerate up to 2 days (shake before serving).

Nutritional Information

Calories per serving: 151

Fat per serving:1g

Saturated fat per serving: 0.2g

Monounsaturated fat per serving: 0.3g

Polyunsaturated fat per serving: 0.3g

Protein per serving: 2g

Carbohydrate per serving: 38g

Fiber per serving: 5g

Cholesterol per serving: 0.0mg

Iron per serving: 1mg

Sodium per serving: 3mg

Calcium per serving: 27mg

7 views

Bonaire, Caribbean Netherlands

Tel: + 599 796 44 69

  • White Facebook Icon

© 2019 by Island Life Bonaire  |  Xp Bonaire.

Xpedition Paradise Bonaire, Stichting Media support Antilles