Well, this is the end of DAY 3 - the last delicious juice recipe in our 3 DAY SPRING JUICE FAST. We enjoyed the "Gracious Green-Ade" cleansing juice for breakfast, the "Got Greens" juice for lunch, and this "Springtime Elixir" juice to finish off three days of cleansing.
Please join our 3 DAY SPRING JUICE CLEANSE that I am leading with my dear friend Karen Kipp from Power Your Journey. You can join our facebook group. You can sign up for free here. We will be available to moderate the group all weekend (April 26-28th) to offer support and answer questions. I love these group cleanses, because we all get to share our experiences and learn from each other.
Now, let's continue with DAY 3 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 SPRING CLEANSE post.
All of this information has been generously provided by Karen Kipp.
Day 3 Evening Juice, Springtime Elixir:
This baby is packed with chlorophyll, anti-oxidants, minerals and nutrient-dense greens! Swiss Chard, as a member of the beet family, is loaded with many phytonutrients that have health promotional and disease prevention properties, and is a powerful cleanser to boot. Parsley (or Basil) and cucumber kick in volumes of minerals and green nutrients that flood the body with immune boosters, while humble celery adds magnesium and calcium to help calm the nervous system and prepare the body for rest. This elixir truly is a Spring-time powerhouse in the body for its abilities to take you to the next level of wellness!
Ingredient Cleansing Benefits:
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 phyto-chemicals 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.
Celery is beneficial for respiratory conditions, such as bronchitis and asthma, but also contains coumarin which helps lower blood pressure up to 14% in hypertension patients. It is also a natural laxative and diuretic. Kidneys are supported by celery juice and it can even increase libido! It also acts as an appetite suppressant, while having a calming effect that can even help insomnia. It contains valuable organic sodium, unlike table salt. It is rich in potassium, so it makes a great post-workout juice as it replaces electrolytes. It contains anti-cancer properties, essential amino acids, tryptophan, vitamin A, B-complex, C, calcium, phosphorus, iron, magnesium, iodine and copper. Juice the leaves of this light tasting, slightly salty tasting juice which makes a nice addition to almost any juice combination, especially green juices.
Cucumber is actually a cooling food in the body and is typically 20-degrees cooler than the outside air on a warm day! It is a great natural diuretic, helps regulate body temperature, aids in cell hydration, waste removal and dissolves kidney stones. Its high silica content is amazing for skin and helps with conditions such as eczema, psoriasis, hair loss, weak nails, etc. It also reduces high uric acid in the body that causes inflammation in the joints, muscles and tendons. It helps regulate blood pressure and can even help lower a fever! It is high in Vitamin A (mostly in the peel), B-complex, C and folic acid, amino acids (methionine and tryptophan), potassium, sulfur, and chlorine (natural). Cucumber adds lots of water and nutrient content to juices with its very mild and slightly creamy taste. Super easy to prep to juices, but make sure they are organic and not wax-coated.
Swiss Chard is a member of the beet family, and like spinach, is the store-house of many phyto-nutrients that have health promotional and disease prevention properties. Chard is recommended in cholesterol controlling and weight reduction programs. Chard leaves are an excellent source vitamin-C which helps to quench free radicals. Research studies suggests that vitamin C helps maintain normal connective tissue, prevent iron deficiency, and also helps body develop resistance against infectious agents. Swiss chard is one of the best vegetable sources for vitamin-K (700% of recommended intake per 100g). Vitamin K has a potential role bone health, and has an established role in the treatment of Alzheimer’s. It is also a rich source of omega-3 fatty acids, vitamin-A, flavonoids, and anti-oxidants like ß carotene, α-carotene, lutein and zeaxanthin. It is also rich in B-complex (optimizes metabolism), copper, calcium, sodium, potassium, iron, manganese and phosphorus. Regular consumption of swiss chard is found to prevent osteoporosis, iron deficiency anemia, vitamin A deficiency, and is believed to protect from cardiovascular diseases and colon and prostate cancers. It produces a very mild green juice, much like romaine lettuce, with a slightly sweet, tangy, and earthy taste. It combines well with almost any juice.
Parsley is a wonderful blood purifier, rich in anti-oxidants, vitamins, and minerals, which help control blood-cholesterol, prevents constipation, protects the human body from free radicals mediated injury and from cancers. Parsley contains health benefiting essential volatile oils, such as Eugenol, which has therapeutic use in dentistry as a local anesthetic and anti-septic agent for teeth and gum diseases. Eugenol has also been found to reduce blood sugar levels in diabetics; however, further detailed studies required to establish its role. Parsley is rich in poly-phenolic flavonoid antioxidants and has been rated as one of the plant sources with the highest quality antioxidant activities. Total ORAC value, which measures the anti-oxidant strength of 100 g of fresh, raw parsley, is 1301 µmol TE (Trolex equivalents). It is also a good source of minerals like potassium, calcium, manganese, iron, and magnesium. Additionally, the herb is also rich in many antioxidant vitamins, including vitamin-A, beta-carotene, vitamin Bs (vital in carbohydrate, fat and protein metabolism), vitamin-C, vitamin-E. The herb is an excellent source of vitamin-K and folates. It is perhaps the richest of the entire herb source for vitamin K; provide 1640 µg or 1366% of recommended daily intake. Vitamin K has been found to have the potential role in bone health and has an established role in the treatment of Alzheimer's disease patients. Italian or flat leaf-parsley has a more intense flavor than curly leaf parsley. This is a highly aromatic and pungent flavor juiced, and combines beautifully with green juices to balance the flavors with a very “clean” taste.
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.
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.
Green Apples have the lowest sugar content of apples, so they are preferred. If unavailable or if additional sweetness is needed, 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 only slight difference in taste, but it may require more zucchini than cucumber as the water content is lower. Cilantro can substitute for parsley.
Bonus: Berry Apple 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)
- 3-4 strawberries
- Place all ingredients through your Omega Juicer.
- Do NOT dilute with water before freezing.
- Place in popsicle molds and freeze. Yummy!
- This will make about 2-4 popsicles depending on your mold.
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 here)