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Category Archives: Vitamin Specific Juices

This section will give you juice recipes dedicated to specific combinations of vitamins and minerals in the live ingredients. This way you will know exactly what you are getting!

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

JL’s Juice Cleanse diary

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JL’s Challenge! Post holiday 3 day juice cleanse

I have been on holiday. I have had the most amazing time on the beautiful island of Mallorca with mum and then visited my brother, sister-in-law and bump (eeek!) for the weekend. All in all I have had so much fun, relaxed…and I have indulged.

I have eaten well for the most parts, but I have eaten a lot more than I normally would. Regardless, I have enjoyed every moment of it! The downfall of being on an all inclusive holiday? The after effects of all the delicious food and wine…and glasses of fizz. Yummers!

I believe it is absolutely normal and healthy to indulge and allow yourself that time to relax and unwind and for me it is always a time where I will drink more wine than I would usually allow myself…not the drunk as a skunk and topple over type, but the slow progressive build up throughout the early evening till bedtime that sees you sitting having some fantastic conversations with the fellow holiday makers you have met not really taking note of the bottomless glass of red or fizz that seems to go down oh too well; and ending up having a bit of a twirl on the dancefloor to whatever live entertainment is offered that evening. Great times had by all…but a little fuzzy the next morning!

Although water was drunk to record breaking quantities the post holiday reorganisation, cleanse and body detox is in fact a welcome break!

So here I am, sharing with you my mini juice cleanse diary. As it is only three days I want to document my progress, my feelings and results not only to prove it can be done and has amazing benefits, but also to document for myself to be able to look back on and use, to learn from for any future cleanses I will undertake. So are you with me?!


Its really quite simple to be honest: No solids, no coffee and certainly no alcohol for the next three days or so.

Sounds easy enough, but I know its going to be tough. Especially missing out on that one delicious cup of fresh ground coffee with a dash of cream in the morning! But alas, ‘Tahdaaaaaah’ (with jazz hands) I know I can do this, I know its only three days and I know the benefits shall far outweigh any negatives and so, I shall commit 100% to this plan as explained below.

I will drink only water, organic green tea or organic lemon and ginger tea tepid. I will freshly juice to suit my mood and requirements during the day and I will lightly exercise with my kettlebell, swim and run (one a day not all three silly). I will ensure I get at least 8 hours sleep and keep active during the days!

By Saturday I will have completed my cleanse, however it wont be ending there. I am not going to launch myself into a juicy steak and steamed veg with squash chips just yet. I want to build solids back into my diet slowly so as to not overload my body with toxins after its mini holiday.


Juice: Red pepper delight

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This mornings run was a good one: past the port, along the beach, past the zoo through the parc and the Arc de Triomf and home. It was hot (29°c) but the air was fresh and the smell of sea and sand made it all worth the while. Needless to say by the time I arrived back home I needed something to quench my thirst and replenish my body.

My juice today was a pot luck; lets see how these taste when combined….surprisingly good actually, which is why I want to share this recipe with you.

It is the first time red pepper has appeared on my blog, so I shall invite you to read a few nutritional facts about this vegetable.

JUICY FACTOID: Did you know that green peppers are just unripe red peppers? Because they are not fully mature, they have a bitter after taste, and half the vitamin C and 1/10th the vitamin A compared to their red or orange siblings. Vitamin A has been shown to improve sperm quality, and vitamin C helps build collagen, which ensures beautiful skin – all these combined makes peppers one of nature’s sexiest foods!

Red peppers contain almost 300 percent of your daily vitamin C intake. Besides being a powerful antioxidant, vitamin C is also needed for the proper absorption of iron. A great source of vitamin B6 and magnesium. This combination has indicated a decrease in anxiety, especially related to pre-menstrual symptoms (women pay attention! Men rejoice!). Vitamin B6 is also a natural diuretic, so help reduce bloating and prevent against hypertension.

Red peppers are high in vitamin A, which helps to support healthy eyesight, especially night vision. Packed with antioxidants; the combined effects of vitamin A and C create a great antioxidant capacity, and with lycopene, red pepper becomes a fabulous superfood. Lycopene is what makes tomatoes and peppers red. Red peppers are one of the highest veggies in lycopene, which has been successfully tested in the prevention of cancers including prostate and lung.

Recent research has shown that sweet red peppers can activate thermogenesis and increase metabolism. These ones do not contain capsaicin, which is what makes peppers hot and causes us to sweat, but they do have a mild thermogenic action that increases our metabolism without increasing our heart rate and blood pressure like the hot peppers do.

How nutritiously delicious!

So now to our juice. Like I said before, it is lucky dip juice day, so you may think they are a strange combination, but alas, it works and tastes great! Enjoy juicykins! x

Juice: red pepper delight!

1 broccoli (including stem)

1 courgette (topped and tailed)

1 red pepper (topped and seeded)

1 mango (stoned)

1 green apple (cored)

1 hand of chard/spinach.


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

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