To blend, or not to blend? When it comes to smoothies versus juices, that is the question. For raw dieters, juices and smoothies can be a versatile means of achieving the daily recommended five to 13 servings of fruits and vegetables. But when should you reach for the blender over the juicer, and vice versa?
Let’s start with juice. Juicing extracts the liquid from fresh fruits or vegetables, resulting in a drink that contains most of the vitamins, minerals and phytonutrients found in the whole fruit/vegetable. The only thing lost in the juicing process is fiber. Smoothies, on the other hand, are composed of blended foods, meaning they retain their fiber content. With juicing, the body does not have to do any digestive work, making juices ideal for cleanse diets or for anyone with a damaged digestive system. Smoothies, however, are more filling—thanks to their fiber content—and make for light meals perfect for before or after workouts. A variety of vegetables and fruits can be blended or juiced. When juicing, reach for green vegetables as opposed to whole fruits because fruits sans fiber can lead to too much sugar being released into the bloodstream. For smoothies, avoid blending starchy or difficult-to-digest vegetables, including root veggies like carrots and beets.
Ready to start blending and/or juicing? Below, we offer up some recipes from Boca Raton’s Juiceataria.
American Pie Smoothie
Blend:
- 2 cored green apples
- 2 cups spinach
- 2 tbsp. coconut butter
- 1 cup coconut water
- 1 cup frozen banana
- 1 cup ice
- Pinch of cinnamon
- Pinch of nutmeg
Popeye’s Açaí Smoothie
Blend:
- 1 ripe banana
- 1 cup spinach
- 1 cup nut milk
- 1 tsp. agave nectar
- 3 to 4 ounces acai puree or 1 1/2 tbsp. acai powder
- 1 cup ice
Simply Green Juice
Juice:
- 2 cups parsley
- 1 cup spinach
- 2 cups kale
- 1 cucumber
- 3 celery stalks
The Regulator Juice
Juice:
- 1 1/2 cups parsley
- 1 1/2 cups spinach
- 3 cored green apples
- 1 peeled lemon
- 1 inch ginger
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