It is DAY 2 of our "Clean and Green in 2013" 3 DAY WINTER JUICE CLEANSE with Karen Kipp from Power Your Journey. We started our morning with the delicious El Cubano Pineapple Morning Cleansing Juice, continued with the Vegetable Magnetism Carrot Butternut Squash Midday Cleansing Juice, and now we prepare for rest with this Glorious Greens Evening Cleansing Juice. I am feeling so light and fresh. How about you?

Remember, if you don't have a juicer, you can still participate. Simply blend the ingredients, tweak the flavours, and then strain. Or enter to win a juicer in our Omega Juicer Giveaway. Don't miss out on your chance to win one of FIVE Omega Vert VRT350 Masticating Juicers valued at $379.99.

Karen is offering a FREE Guided 3-Day Juice Fast with these recipes via a private Facebook Group January 18-20, 2013. You can sign up for free here. Karen will be available to moderate the group all weekend, along with daily live chat sessions at designated hours. I am participating in the group as well, and am so excited! You can find all of the juice cleanse recipes here

If you would like a deeper cleanse, Karen is offering a 14-day cleanse online January 11-25th for a minimal charge of $29. 

Now, let's finish DAY 2 of the Cleanse!

*Note: The cleanse recipes are deliberately simple to make things gentle and easy.
Please read Karen's full fast preparation instructions, daily fasting routine, and post fast guidelines in the 3 DAY CLEANSE post.

All of this information has been generously provided by Karen Kipp

Day 2, Evening Juice - Glorious Greens: 

For the evening juice, once again, blended greens are heavily alkalinizing and packed with minerals and nutrients to rebuild the body after a day of deep cleansing. Broccoli is the star here as a storehouse of many phyto-nutrients that has tremendous immune boosting, anti-cancer properties and loads of minerals. Romaine lettuce helps prep the body for rest and is great for insomnia as one of its many benefits. Cilantro adds wonderful aroma and a nice pungent flavor and a punch of anti-oxidants and tons of Vitamin K. Add the lime for some tangy Vitamin C goodness, along with spinach packed with iron and minerals. An apple for good measure to aid digestion, cleanse and a touch of sweetness finishes this truly glorious and delicious tonic, and you are ready to recuperate and rest at the end of day 2!

Ingredient Cleansing Benefits:

Broccoli is rich in minerals, vitamins, and anti-oxidants that have proven health benefits. Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of broccoli is 1632 µmol TE/100 g. Broccoli juice is a storehouse of many phyto-nutrients such as indoles, sulforaphane, and flavonoids like beta-carotene lutein, and zea-xanthin. Studies have shown that these compounds help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers. An exceptionally rich source of vitamin-C, with about 150% of RDA per 100 g, broccoli offers natural anti-oxidant and immune modulator, helps fight against flu causing viruses. Further, it contains vitamin-A, essential for healthy eye-sight and helps prevent macular degeneration. Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A (provide 16000 IU of vitamin A per 100 g) and contain these compounds several times greater than that in the flower-head. Fresh broccoli heads are an excellent source of folates, which studies have shown that consumption of these during pre-conception, and pregnancy helps prevent neural tube defects in the baby. Broccoli is also a rich source of vitamin-K; and B-complex along with some amount of omega-3 fatty acids. It is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus. A slightly pungent juice, it combines well with sweet, tangy juices such as apple and lemon and mild greens such as spinach and Swiss chard. 

Cilantro is rich in anti-oxidants and many essential volatile oils such as borneol, linalool, terpineol, and dipentene. The juice is also rich in numerous anti-oxidant polyphenolic flavonoids such as quercetin. The herb is a good source of minerals like potassium (helps control heart rate and blood pressure), calcium, manganese, iron (essential for red blood cell production), and magnesium.. It is also packed with many vital vitamins including folic-acid, riboflavin, niacin, vitamin-A (225% of recommended daily intake, required for maintaining healthy mucus membranes, eyes, and skin and can help protect from lung and oral cavity cancers), beta carotene, vitamin-C. Cilantro is one of the richest herbal sources for vitamin K (provides about 258% of DRI), which aids bone mass building and can help treat Alzheimer's disease patients by limiting neuronal damage in their brain. The juice flavor is highly aromatic, sweet and citrus, but also slightly peppery. It is a wonderful addition to green juices to delight the senses, add a very “clean” taste and some amazing nutrients.

Spinach contains nearly twice as much iron as other greens, which allows red blood cells to carry more oxygen, strengthens all cells, but particularly those of respiratory system and brain. High fiber content aids intestinal cleansing and regeneration which are great for regulating digestion. High amounts of chlorophyll and carotene help reduce cancer risk and macular degeneration. In one study, high spinach consumption was linked with a lower incidence of cervical cancer. It also contains carotenoids, lutein,Vitamins A, B complex, C, K, folic acid, iodine, potassium, calcium, magnesium, phosphorous, sodium and manganese, and many amino acids. Spinach is highly alkalinizing and is the mildest tasting of the dark leafy greens that is easy for beginners. 

Apple primarily provides pectin, which contributes to healthy digestion, helps break down toxins, lowers cholesterol, and enhances bowel function. Apple also offers some sweetness in the juice. Granny Smith green apples have the lowest sugar content. Also offers many phytochemicals and enzymes, quercetin, Vitamin A (in the peel), Vitamin C, significant potassium, top source of soft fiber,  making it one of the best natural intestinal cleansers. In one study, people who consumed an apple-rich diet had a 46% reduction in their risk of lung cancer. Colon cancer reduction risk has also been demonstrated. 

*3-Day Juice Fast Recipes and General Guidelines:
by Karen Kipp of Power Your Journey

When cleansing, it is always best to consume juices on an empty stomach to maximize absorption and benefits. But fresh juice anytime is better than no juice! It is preferable to have slightly more fruit-based juices during the day to help break down toxins in the body. The more vegetable-based juices are generally more alkaline and contain more minerals, so they are better in the afternoons and evenings to help rebuild the body and prepare it for rest. It is not a strict science, so you can mix them up, but these are good general guidelines. These guidelines are more important when using juices during a cleanse or fast. 

When fasting, it is necessary to strain the juices to ensure that solid pieces are not consumed. Solid food will encourage the digestive process to begin again and will make you hungry. This is not desirable. Straining is not necessary if cleansing without fasting. If you feel like you need more juice, more calories, or are a little low in blood sugar, you can repeat any of these juices during the same time period of any given day. For example, if it is still morning, repeat the daily morning juice. Most juices contain about 100-200 calories and are packed with vitamins and minerals. Each juice is briefly explained in each individual post with a more in-depth explanation of each individual ingredient and its many nutrition properties.

Recipes/Description:

All of these cleansing recipes are designed for one serving. Dilute all juices, unless otherwise stated. For juices more fruit based, or higher sugar content, add as much water as juice. For green drinks, and primarily low-sugar juices, add half as much water as juice. This helps to slow down the sugar absorption in the body.

Substitutions:

Green Apples have the lowest sugar content of apples, so they are preferred. If unavailable, red apples can be substituted. Spinach and kale are interchangeable in recipes, as it is good to use both as much as possible. Zucchini can be substituted for cucumber also with minimal difference. Pumpkin can be used in place of butternut squash.

Bonus Recipes:

Pink Passion Juice Popsicles:

These are simply a wonderful treat while fasting! It almost feels like you’re cheating, but they actually have many cleansing properties and help make it seem like you are eating something!

  • 1 apple (green or red~red are sweeter)
  • 1/2 lemon (yellow peel removed)
  • 1/4 medium beet
  1. Place all ingredients through your Omega Juicer.
  2. Do NOT dilute with water before freezing.
  3. Place in popsicle molds and freeze. Yummy!

Additional drinks/tonics:

You can add any of these tonics to your routine during the fast:

  • 100% organic herbal (non-caffeinated not decaffeinated) teas
  • wheatgrass juice shots,
  • warm ginger tea with fresh lemon and pinch of cayenne
  • strained homemade veggie broth (recipe on Karen’s website) 

Photo taken by Katy Townsend
Learn more about Karen Kipp at Power Your Journey
Join a juice fast retreat.
Follow Karen on Facebook, Twitter, and Pinterest

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“Glorious Greens” Evening Cleansing Juice

  • Handful of broccoli
  • 3 large Romaine lettuce leaves
  • Handful of cilantro
  • Half lime (green peel removed)
  • 1 packed cup fresh spinach leaves
  • 1 apple
  1. Process all ingredients through your juicer (I use an Omega).
  2. If using this juice as part of the 3 DAY WINTER CLEANSE, strain this juice and dilute with equal parts  filtered water. 
  3. If not juice fasting, you can consume this juice unstrained. 
  4. Makes one 16-ounce glass. 

Photo taken by Katy Townsend
Learn more about Karen Kipp at Power Your Journey
Join a juice fast retreat.
Follow Karen on Facebook, Twitter, and Pinterest

Tips!

freeze fresh lime juice in ice cube trays for later

Fresh limes can be really expensive when they are not in season. To ensure you always have a stash of fresh lime juice, freeze juice in ice cube trays and defrost them as you need them for recipes. These ice cubes also make fantastic additions to flavour water, mocktails and smoothies.

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