Juices Rich in Nutrition
Good news trainers: All these 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. No matter which juice you choose, you’ll get good-for-you benefits, so enjoy every sip!
Energy Upper
Natural fruit sugars give you an instant boost, and electrolyte-loaded coconut water helps keep you hydrated. Calories: 105 Ingredients: Lychees in syrup, peaches, coconut water 1 (20-ounce) can lychees in syrup, drained and rinsed (or 20 peeled and seeded lychees) 1 cup frozen and thawed sliced peaches (7 ounces) 3/4 cup coconut water (or water) Preparation In a blender, combine lychees, peaches, and coconut water; blend, scraping down sides occasionally, until smooth. Strain juice and, if desired, thin with water. Refrigerate up to 2 days (shake before serving). |
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). 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). |
Antioxidant Supreme Antioxidants in berries boast potent anti-aging benefits. 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). |
Power Gulp
This green goodie sneaks in a dose of iron 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. Calories: 110 Ingredients 1 cup sliced kale (from about 3 large leaves) 1 cup seedless green grapes (about 28) 1 English 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). |
Post-Workout Refueler Almonds’ protein helps build and repair muscle. Plus, the potassium (twice as much as you get in two bananas) balances your electrolytes and fluids. Calories: 231 Ingredients: 2 medium oranges (10 ounces total), peeled and cut into chunks 1/4 cup whole, raw almonds 1 small sweet potato (about 4 ounces), scrubbed and coarsely chopped 1 medium apple (8 ounces), cored and cubed 1/2 cup water Preparation In a blender, combine oranges, almonds, sweet potato, apple, and water; blend, scraping down sides occasionally, until smooth. Strain juice and, if desired, thin with additional water. Refrigerate up to 2 days (shake before serving). |
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