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Category Archives: Immune-boost Juices

Need a system pick me up, then here are the perfect recipes for you!

Green bomb! Juice

photo (2)Ahhh, the whirring of the juicer as it polverizes my offerings ready to extract the goodness from within. Oh what delights I have for you today!

Getting appropriate nutrients from our food can be a challenge at the best of times (sources, season, cookability). Juicing is here to help. Extracting the juice from selected vegetables and fruits can really boost your vitamin and mineral intake and give you the kickstart to the day you really need.

When I juice on a regular basis, not only do I feel more energetic, but I also feel motivated, refreshed and happy. My skin looks better and my eyes sparkle. Its true, I kid you not.

Broccoli is a firm favourite of mine in my juices. It really is a super food and it is even better raw. It contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promoting muscle growth. With the potassium…magnesium and calcium it can help regulate blood pressure. Alongside the calcium sits vitamin K which aids in maintenance of bone health and prevention of such diseases as osteoporosis.

Did you know…one cup of broccoli contains our daily recommended allowance of vitamin C. This is a fantastic antioxidant, for fighting those free radicals, and acts as an effective antihistamine to ease discomfort of congestion. Moreover one cup of broccoli boosts our immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defence actions.

Lets get juicing!


5 celery stalks

1/2 head broccolimean green

1 cucumber

1 courgette

1 pear

1 green apple

1 orange peeled

1″ chunk of ginger


Top and tail all veg and fruit, bathe in a sink of cool water, add to the juicer, pour, enjoy! JL x


JL Juice cleanse day 3

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The final day in my mini cleanse is here. I woke up at 5:30 am I believe it has something to do with my hunger! And today I am hungry, a little irritated and really cannot wait till tomorrow when I can enjoy one of my Primal blueberry cupcakes (recipe coming soon).

I started my day with water and lemon, ginger and green tepid tea whilst I made my first juice. I fancied carrot today so I worked out a juice around them as the main ingredient.

In carrot, the star vitamin is Vitamin A with one cup serving giving you a whopping 407.6% of your recommended daily intake! Just how big is that cup??!! They also provide benefits to cardiovascular support, are advocated in cancer prevention, full of antioxidants and help support vision.

Here is this mornings juice:

Bugs you-like?

4 large carrots (topped and tailed = T&T)

1 large cucmber (T&T)

1 rosy apple (cored)

1 green apple (cored)

1″ ginger (peeled)

I had an appointment at the gym this afternoon to shake up my schedule and it didn’t disappoint. I was feeling good, no real hunger pangs or pain, my mind was distracted and so I felt good, and whats more I felt energetic and strong. I made another post workout juice with my cocowater and I felt replenished both in thirst and in electrolytes. No dizzies here!

Coconuts have been proven to act as the perfect natural isotonic drink for post workout, they naturally replenish body fluid, raise the metabolism, and promote weight loss. It has immune function as well as detoxifying properties. I will have some of that…please and thank you!

Coco cool

300ml coco water

5 sticks of celery (T&T)

2 kiwi (T&T)

1 courgette (T&T)

I squeezed a little lemon juice in to taste and it really rebalanced the flavours adding some zing and Vit. C!

Come 6pm I a flagging, I am starting to have daydreams about tomorrow and what I should have for breakfast. Do I have a coffee? Or wait till late morning? Do I have a juice or some bacon and eggs? Do I just have a blueberry cupcake? Ooooh I am really feeling it and my stomach sounds like mount etna rumbling. Lots is going on in there. I know its all for the good of my body, but by gum I am pleased I only have a few more hours to think about then bed and fresh up in the morning for a solid breakfast and the gym.

So feeling a little fractious and rather hungry I remember I have Beetroot! I found my beloved raw beetroot in my supermarket and cannot resist. It is a great source of potassium, magnesium, folic acid, iron, zinc, calcium, phosphorus, sodium, niacin and beta-carotene. It Aids tissue growth, lowers blood pressure, increases sex drive, prevents some cancers and lowers cholesterol. It has long been used in folk medicine to treat a variety of ailments including fevers and illnesses relating to digestion and the blood. It is in itself a little bomb of goodness. I cannot wait to have this juice.

Beet is me treat

5 sticks celery (T&T)

3 hands spinach

1 large cucmber (T&T)

1 green apple (cored)

1 beetroot (raw)

1″ ginger (peeled)

All in all

I have to say I have enjoyed this mini juice cleanse. I think after doing this one I could take my challenge further next time and do 5 days. However I may just put that on hold for the moment. The juices have been yummers! Some are definately not for the faint hearted, but knowing the nutritional benefits of each of the ingredients helps spur me on.

As a parting note I am just giving you a sneak peek at my cupcakes which I will preview next week!

Enjoy juicykins! JL x

Oh my!… Kates Primal blueberry cupcakes! I cannot wait to try them! I have it on good authority (mum) that they are totally delicious!

JL Juice Cleanse day 2

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The second day has begun and although I wake up feeling sleepy I am surprised that I don’t have any form of crazy hunger pangs or stomach pain. I start my day relaxed reading and drinking water and then decide to get creative in the kitchen for my primal recipes…and I have not even had a bite or a taste!

You see whilst I am juicing my mother is primal eating so I am creating some lovely recipes for her to enjoy which I will be able to enjoy next week and which I will post just in case you might be interested in my savoury cracker and chocolate chip and coconut slices.

But back to the matter at hand, making the food did not actually cause any hunger pangs either so I am happy today, let’s see how I feel after my swim.

Today’s juice was cauliflower-tastic, in fact that shall be its name. It has to be said that cauliflower is not the most popular of cruciferous vegetables on the dining table, unless with lashings of cream cheese sauce. However you might be interested to know that 1 cup of cauliflower provides you with over 80% of your recommended daily intake of Vitamin C! Brilliant!

Cancer prevention is a top selling point for this funny looking veggie. Since cauliflower provides special nutrient support for the three body systems, closely connected with cancer development as well as cancer prevention:  (1) the body’s detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly.

Perhaps not surprisingly, cauliflower also aids digestion, has anti-oxidant and anti-inflammatory properties and supports the function of our cardiovascular system. Not bad! Good work team cauli!

If cooking make sure you steam lightly so there is still crunch and another idea is to blend it raw, on a low setting till it has the consistency of cous cous and sprinkle on top of salads, soups, or whatever takes you bloomin’ fancy!

Back to this mornings juice:


5 hands of spinach
2 kiwi (topped and tailed)
1/2 cauliflower
1 courgette
1″ piece of ginger
Squeeze of lime


The swim was much needed, and appreciated. It was a great little heart rate booster and I finished feeling refreshed and justified in making my next juice. I have to admit I am starting to feel a little low on energy this afternoon so I plan to chill out for a while when I get home with my new book (The Primal Blueprint by Mark Sissons)…I am very excited!

For this juice I have chosen to use Coco water (the only ingredient I will ever buy prepared) due to its amazing nutritional qualities, especially balancing electrolytes post workout. So this is the perfect replenishment juice for me:

Coco Gogo

5 hands spinach

250ml coco water

1 large cucumber (topped and tailed)

1 green apple (cored)


…Come 7pm, and the hunger sets in (I never thought this would be a breeze), the tepid lemon and ginger green tea and glasses of water cannot stave off the hunger. The low energy is felt and I know I need another juice. Feeling my blood sugar dip I am making this one up using a good dose of fruit. It tastes divine and instantly I feel more alert and energetic. It is quite filling too:

Energy boost

15 strawberries (topped)
4 sticks of celery (topped and tailed)
2 hands of spinach
1 courgette (topped and tailed)
1 pear (topped and tailed)
1″ ginger (peeled)


Enjoy juicykins! JL x

JL Juice cleanse day 1

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The day has started very well. I drank only water till late morning then I made my first juice of the day. Accompanied with a lemon and ginger tea tepid.

Easy Juice



4 hands of spinach
4 sticks of celery (topped and tailed)
1cucumber (topped and tailed)
1 rosy apple (cored)
1″ ginger (peeled)
1/2 lime squeezed.

This had a lovely clean taste, it satisfied me and the ginger helped stave any feeling of stomach discomfort from abstaining solids.

Throughout the day I drank water and ginger, lemon and green tea.

Ready for this evenings juice…it has a slight peppery flavour to it from the rocket. My recipe for this evenings juice:

Rocket launcher


5 hands of rocket lettuce
10 strawberries
5 sticks of celery
1 green apple (cored)
1 cucumber (topped and tailed)
1 courgette (topped and tailed)

The emphasis on today was getting the maximum diversity of nutrients and flavours from my juices and to ensure I did not feel icky or hungry. I am satisfied with today, here’s to tomorrow!

Thanks JL x

Juice: fruitti tutti

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I have come over all fruity since summer really kicked in. I was looking for a delightfully tasty fruit cocktail with added nutrient factor, so today’s juice just about encompasses all theses aspects me thinks! I wanted something that tasted fruity yet had the goodness from our superfood spinach. I think I achieved this, and I hope you agree too!

Kiwi fruit shall be my nutritional focus today and what a nutritional fruit this is! Kiwi fruits are rich in many Vitamins, flavonoids and minerals. In particular, they contain a high amount of Vitamin C (more than oranges), a good amount of beta-carotene and as much potassium as bananas. Which is good news for me as I am not a big banana fan.

Kiwis contain flavonoids that help protect our cells from oxidative damage, and are therefore considered very helpful in protecting DNA from mutations and damage.   A series of studies published have proven that consuming 3 or more servings of fruit per day (including kiwi fruits) can reduce by 36% the risk of developing macular degeneration (ARMD), an age-related disease of the eyes.  Fruits containing high amount of Vitamin C,A and E (the most common antioxidant vitamins) helped significantly in protecting against ARMD.

It is important to note that kiwi fruits contain awesome amounts of Vitamin C, E and A. Vitamin C is a water-soluble antioxidant that has been proven to protect our body from free radicals, dramatically improving the health of individuals who consumed it regularly against all kinds of disease, from cardiovascular problems to cancer and obesity.   Vitamin E has been proven to have similar effects, but is fat-soluble, therefore compliments Vitamin C in its functions. Kiwi fruits contain both these vitamins in high amount, which help protect our body against free radicals. The high content in dietary fibre helps improving diseases such as diabetes, by controlling sugar levels, and colon cancer; since fibre binds to toxic compounds in the colon and helps us expel them. Fibre has also been proven to reduce cholesterol levels, improving the conditions of patients with cardiovascular diseases and lowering the probability of heart attacks.

Yummers! Eating kiwi fruit is clearly a healthy choice for us, and it is particularly useful in these cases:

•Prevents Asthma

•Prevents wheezing and coughing, especially in children

•Protects our DNA from mutations

•Provides a healthy amount of antioxidants and vitamins

•Helps prevent colon cancer thanks to a high fibre content.


Sadly, silly JL deleted the ingredient photo, so instead I have found another image to give me a “helping hand”! Enjoy fruitti juicykins! JL x


Juice: fruitti tutti

15-20 strawberrys

2 kiwi (topped and tailed)

2 cucumbers (topped and tailed)

1 apple (cored)

4 hands of spinach

Juice: Tropical twist

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Mango…dear mango,

It has to be said I was never really your biggest fan. I didn’t like your fibrous texture or the fact that you seemed to always appear sliced with a slime-like coating…There is a good ending to this tale trust me! But one day, not so long ago, I was given freshly cut mango to taste and my feelings for you changed! I suddenly tasted what it was that makes you such a special addition to any fruit bowl, I let you into my life (well my kitchen) and we have been happy ever since. I have enjoyed your tropical flavour, especially when added to Greek yoghurt with a squeeze of honey. And today you made your first appearance on my blog and in my mornings juice! You didn’t disappoint!

Much love JL x

Health Benefits of mango:

Mango has a relatively low glycemic index (41-60) so moderate quantities will not spike your sugar levels. Good news! Research has also shown antioxidant compounds including quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes in mango have been found to protect against colon, breast, leukemia and prostate cancers. High levels of fibre, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff).

Mango is rich in vitamin A, which promotes good eyesight and dry eyes. The tartaric acid, malic acid, and a trace of citric acid found in mango helps to maintain alkalinity of the body. As a good source of vitamin E it is a great antioxidant and can aid in digestion and elimination due to its fibre content. Not forgetting, the generous amounts of vitamin C and A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.

Mangos for the Skin:

Waste not want not…I found a great idea for the pulp: 

Blending the juiced mango pulp and applying to the face is fast and easy. Just don’t forget a slice of cucumber for the eyes! Alternatively, after cleansing your face as normal, try using the pulp as a skin buffer. I applied and scrubbed my face with the pulp, then removed the excess. Allowed it to dry for a minute and further buffed the remainder gently with a dry muslin cloth. My skin not only smells good, but feels smooth and refreshed!

Mangos contain beta-carotene, which is converted by your body to vitamin A. That and vitamin C are crucial to skin self-repair. Leave on your skin for 5-10 minutes and rinse with luke warm water and a muslin cloth for best results.

Juice: Tropical twist:

2 cucumbers (topped and tailed)

2 hands acelga (chard in English)

1 mango (de-seeded)

1 orange (peeled)

1/2 lime squeezed

Juice: Skin star!

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Today I fancied a juice to give my skin a bit of glow, and my eyes bit of a sparkle! I think I found the ideal recipe for this and it tasted yummers!

Among the bountiful benefits of the carrot are: improvements with eye health, antioxidant qualities due to Vitamins A, B1, B2, C and E. They are great for skin, hair and nails and also fab for the muscular system due to their Vitamin E content. However, I want to focus today on the benefits of the orange and coco juice. As it is the first time they have appeared on my blog.

Orange are abundant in nutrients, low in calories, contain no saturated fats or cholesterol, but are rich in dietary fibre. Oranges, like other citrus fruits, are an excellent source of vitamin C which is a powerful natural antioxidant. This helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood. GO TEAM ORANGE!

It also contains a variety of phytochemicals. Naringenin is found to have a bio-active effect on human health as antioxidant, free radical scavenger, anti-inflammatory, and immune system modulator.

“Give me an ‘O’…’R’…’A’…’N’…’G’…’E’ !”

Oranges also contain very good levels of vitamin A, and other flavonoid antioxidants such as alpha and beta-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. These compounds are known to have fab antioxidant properties. Vitamin A is also required for maintaining healthy mucus membranes and skin and is essential for vision.

So, as you can see, orange is a bit of a skin star! It is packed full of delicious nutrients with very favourable, antioxidant effects for our body health, skin health, hair and nail health.

Coco water. I know I know. I am not a fan of cheating, but at 7am hammering away at a coconut did not seem like a good idea. I need my fingers for my job too much. Plus this coco water is special. The process is carried out so the coco water actually still thinks it is inside the nut, therefore it has not been exposed to light, and in turn maintains high nutritional value! SO this little cheat goes a long way:

Coconut is rich in Calcium, Magnesium, phosphorous, and potassium. Vitamin C, riboflavin, B6 and thiamin. It is also a great source of fibre which means that it aids in effective cleansing of the digestive tract.

Wonders of coco water include its re-hydrating qualities as it is a natural isotonic. It aids in carrying oxygen and nutrients to cells more effectively, raises the metabolism, boosts our immune system and circulation. SO another skin star for todays juice.

WOW! What a trio! Lets get juicing!

Juice: Skin Star!

6 carrots (tailed)

1 orange (peel off)

1 cucumber (topped and tailed)

Chunk of ginger (skin off)

Dr Antonio Martins Coco Water (now I added about half the carton to todays juice, but add according to taste a preference)

Enjoy stunning Juicykins! X


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