How to Make a Great Farmer’s Market Juice Recipe – Nutrition Now for Healthy Living

How to Make a Great Farmer’s Market Juice Recipe

I made this juice this morning, first time using this combination, a sweet potato and russet potato for base, and it was more awesome than I thought it was going to be!

I always start with the thought, ‘what do I have the most of’, or ‘what do I need to use first’?

In this case, I have a surplus of sweet potatoes from the farmer’s market, plenty of russets, kale, and a new supply of organic granny smith apples and cukes.

So I combined these with an added lemon, a couple of stalks of celery, and my usual bit of turmeric and ginger (just for good measure).

  • 1 sm sweet potato
  • 1 med russet or white potato
  • 1 lg cucumber
  • 6 kale leaves (I have 2 different kind here)
  • 2 stalks celery
  • 1 Lemon
  • 1 Granny Smith or Fuji apple
  • a bit of Tumeric and Ginger for spice

Sometimes I’m just not sure what I’m going to get, but in this case, I’m happy enough with it to post this recipe, and make it again this evening!

(of course, it may not be EXACTLY the same LOL …

Sweet Potatoes have an anti-inflammatory effect because of their concentration of nutrients. The phytonutrients found in sweet potatoes influence fibrinogen, which is a glycoprotein required for blood clotting. Sweet potatoes are a fabulous source of Beta-carotene can be converted into retinol or vitamin A by your body,15 promoting optimal skin and eye health. Although ingesting vitamin A in large doses can be toxic, beta-carotene is considered safe in large quantities because of your body’s ability to regulate its vitamin A production. Note that the purple sweet potatoes contain cyanidins and peonidins which reduce the potential dangers of heavy metals, such as mercury, cadmium, and arsenic. Sweet potatoes contain two important antioxidant enzymes: copper/zinc superoxide dismutase and catalase. They are also great sources of vitamins C and B5, copper, dietary fiber, niacin, potassium, and iron.23

Potatos are an abundant source of B-vitamins, particularly vitamin B6 (pyridoxine),pantothenic acid,niacin, thiamin, and folate. They also provide essential minerals such as potassium, magnesium, manganese, phosphorus, copper and iron. They are a high source of fiber, and the phytonutrients in potatoes, such as flavonoids, carotenoids, and caffeic acid have antioxidant effects. Red and russet potatoes also have sufficient concentrations of carotenes, vitamin A and zeaxanthin, good for eyes and skin.

Lemons provide around 187% of the daily recommended dose of vitamin C, and are a good source of thiamin, riboflavin, pantothenic acid, iron, and magnesium, and are an excellent source of fiber, vitamin B6, calcium, potassium, and copper, as well as folate and potassium. Among other antioxidants in lemons are ß-carotenes, beta-cryptoxanthin, zeaxanthin, lutein, and beta-carotene.

Cucumber is an excellent source of vitamin K, C, and pantothenic acid (vitamin B5) which produces energy. It contains essential minerals such as manganese, magnesium and potassium, good for your heart. Recent studies illustrate that cucumbers also contain lignans that are powerful binders of estrogen-related bacteria in the digestive tract, helping to reduce the risk of breast, uterus, ovarian, and prostate cancers. “Other phytonutrients in cucumbers called cucurbitacins – part of a larger group known as triterpenes – are known to strongly inhibit cancer cell development”[2]. Cucumber is used in traditional Indian medicine to treat headaches, and the seeds do contain a number of valuable nutrients that are sometimes absent in the rest of the fruit.

Kale is an excellent source of Omega fatty acids, containing 121 milligrams of omega-3 fatty acids and 92.4 milligrams of omega-6 fatty acids. It contains many phytonutrients, one of which is indole-3-carbinol that is know to aid in DNA cell repair, and slow the growth of cancer cells. It also contains sulforaphane, which protects against breast, prostate and colon cancers. And kale provides 684% of the daily value of vitamin K, 134% of vitamin C, and 206% of the suggested daily amount of vitamin A.

Apples contain enzymes that help with digestion, and antioxidants that help to raise “good” cholesterol. The malic acid in apples also help release minerals in Kale and other veggies when combined in the masticating process of slow juicers.

Celery contains among other things, calcium, folate (from which our bodies make folic acid), vitamin K, vitamin C, flavonoids, and polysaccharides. These and the plethora of other micronutrients in celery help to fight inflammation.

Ginger root reduces nausea, inflammation, relieves heartburn relief, helps digestion and may help to boost the body’s metabolism.

Turmeric root is great for the brain, eyes, supports the liver and makes skin healthier, and increases the body’s ability to produce it’s own powerful anti-oxidants.

Leave your comment below if you have tried this, let me know what you think!

Happy Juicing!

And thank you in advance for your shares!