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There is nothing better than a cold glass of fresh juice straight out of the juicer. Unlike packaged juices, fresh fruit and vegetable juices can meet your daily nutrient intake more efficiently.
However, most people aren’t big on vegetables, let alone vegetable juices. But if you are serious about your health, drinking them can be a convenient way to get extra vitamins and minerals.
Vegetables like spinach, kale, and cucumber are excellent choices for a concentrated dose of vitamins if consumed raw. Kale is a popular contender for vegetable juice, and if you want to start drinking it, here are some benefits of kale and tips on how to juice kale in a juicer.
Why Juice Kale?
There are a suprising number of nutritional benefits of kale. It is a leafy-green vegetable and is the most nutritionally dense. Kale has vitamins A, C, and K, minerals such as calcium, iron, and potassium and is low in calories.
Health experts recommend kale because it contains omega-3 fatty acid and Vitamin K which help protect your nerves, blood vessels, joints, and the heart.
Here are a few more benefits of kale juice:
- Kale has anti-inflammatory properties, which not only help your joints but also make your nails and bones stronger
- Besides being rich in calcium, kale is great if you are wanting to lose weight
- Kale has nutrients that reduce the risk of age-related macular degeneration
- According to the American Institute for Cancer Research, the carotenoids found in kale can act as antioxidants and boost our body's existing antioxidant defenses. This in turn helps stop free radicals from damaging DNA that can lead to cancer.
- It boosts your immune system and detoxifies your body
How to Juice Kale in a Juicer
Leafy vegetables may not be the easiest thing to juice, but it’s not impossible. All you need to do is follow a few handy tips and tricks and voila! You’ll soon be juicing your way towards a healthier life.
Wash Your Veggies
You can’t have dirt and bacteria lurking in your fresh kale juice, can you? That’s why it’s essential to wash your kale thoroughly with not just water but with a good homemade vegetable spray.
Simply take 3 cups of water and add 1 cup of vinegar in it and rinse your vegetables with this solution. You can also lightly scrub your veggies, but the vinegar solution removes chemical residue and dirt more effectively.
Prepare the Veggies for Juicing
It’s important that while juicing kale or any other vegetable, you don’t lose the essential dietary fiber. You can ensure maximum extraction of all those minerals by choosing to juice tender and smaller kale leaves rather than larger ones. Also, remember to remove any brown spots and hard stems from your kale leaves before putting them in a juicer.
Start with a Base
Green vegetable juices can sometimes taste too bitter and make you lose your appetite for it. That’s why it is helpful to add a base to your kale juice before juicing the actual vegetable.
Fresh vegetables having high water content like cucumber, celery, and lettuce make for a great base and will definitely turn the taste of your kale juice a bit more pleasant.
Juice Your Greens
After adding a base, now it’s time to add some healthy leafy greens like kale. We recommend using a masticating juicer rather than a centrifugal one as the yield will be greater.
To get a glass of fresh kale juice, you’ll need at least 3 to 4 cups of chopped kale, which you’ll feed into the juicers feeding chute. You can add chopped cucumber pieces. Remember to leave the skin of cucumber on for more nutrients.
Add Something Extra
There is no harm in adding a little zing to your kale juice for that extra kick. Don’t worry, kale would still be the star of the show, but a handful of some parsley or basil will boost the detoxifying properties.
For all those cravings for tanginess, you can add a few slices of vitamin C-rich, fresh lime, or ginger for anti-inflammatory properties. Is your sweet tooth tingling? No worries; your kale juice can be sweetened up by adding a beet, apple, or a pear in the juicer.
Combos for Your Kale Juice
There is no need to drink kale juice every day. To prevent getting burned out on it, you can combine it with other fruits and vegetables.
Related Content: Best Fruits and Vegetables to Juice
The following are a few veggies, berries, and fruits you can add:
- Cucumber, spinach, celery, romaine, collard greens
- Strawberries, gooseberries, blackberries, red currant, blueberries
- Peaches, apricots, watermelon, plums, grapes
- Nutmeg, aloe vera, cinnamon, flax oil, ginger
And there you have it! Now all that is left is to enjoy your delicious, healthy kale juice!