Chard Rock Cafe Juice
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
After a long winter, it’s beautiful to see greens sprouting and berries ripening in our garden. When you have the produce right outside your door, it makes juice recipes way more fun! Not only am I able to use tons of vegetables to help keep calories and sugar content in check, but I’m also using fresh herbs. The stems from fresh herbs are especially potent with flavor and phytonutrients. Oregano, for example, contains natural anti-microbial compounds like carvacrol and anti-inflammatory compounds like rosmarinic acid, with preliminary research suggesting possible benefit in diabetes related vascular issues. I’ve found an herb garden to be a great place to start for green thumb success. Learn more about planting yours here. By growing some of your own food, you can keep tabs on The Journey of Your Produce from Farm to Plate. Put a little fun into your day by rocking out with this bright, sunny juice.
Ingredients
- 6 carrots
- 2 cucumbers
- 1 lemon
- 4 large chard (silverbeet) leaves
- 4 stems and leaves fresh oregano, about ¼ cup (optional)
Directions
- Wash all produce well.
- Peel lemon.
- Juice all ingredients starting with greens, oregano (if using) then cucumber, lemon and carrots.
Servings: Makes 2 servings of 16-20 oz (500-600 ml)
Serving Size: 16 - 18 oz (500 ml)
Substitutions
- Greens – any variety
- Carrots – sweet potato, butternut squash
- Cucumber – zucchini, celery
- Lemon – lime
Calories: 93
Sodium: 218 mg
Carbohydrates: 12 g
Fiber: 1 g
Sugars: 10 g
Protein: 3 g