By Isabel Smith, MS, RD, CDN
Do you ever find yourself saying any of the following phrases?
“It takes too much time” or
“I don’t feel like cleaning the juicer” or
“I don’t want to have to buy 8 ingredients for one juice”
You’re in luck. Juicing doesn’t have to be complicated. If you’re concerned about the “labor-intensive preparation” of making your juice, I’m here to tell you that it can be easier than you think!
Here are my top 5 tips for simple, fast, enjoyable juicing:
1. Keep it simple.
It’s great to make a juice that has 6+ ingredients but for the sake of time, financial constraints and simply to promote sticking to the plan, making a juice with just 3 or 4 ingredients is just as good. I often find that Rebooters, at all levels, can overwhelm themselves by assuming that the only way to make a great juice is to include tons of ingredients. In fact, some of the greatest juices have only a few ingredients, and the best part about avoiding that overwhelmed feeling? You’re more likely to stick to the plan, which is a huge success.
Some of my favorite simple juice recipes with minimal ingredients and low prep time:
2. Spice it up.
Who says that juices should only contain fruits and vegetables? If you’re using only three ingredients to make your juice then consider adding fresh and/or dried herbs and spices. They are a great way to shake up your recipes without needing to vary the ingredients too much and they certainly add more nutrients. Try adding cayenne pepper after making a Gazpacho-like juice to not only add more flavor, but help to boost metabolism. Adding hot spices to your juice can also help to combat that cold feeling you get when you’re on an all juice phase.
3. Water it down with electrolytes.
I’m not talking about adding just any water, I’m talking about coconut or maple water! Adding these nutrient-rich waters to your juice may not only help you to make more volume, but it can also help you to get more electrolytes. Adding 50% produce and 50% coconut/maple water can be a viable option when making juices or even smoothies, and it’s a great idea that can save you from making an extra trip to the supermarket if you’re running low.
4. Plan ahead.
As with any type of healthful eating, waiting until the last minute to prepare what you’re going to make can leave anyone in a rut, not to mention extremely stressed. The best plan of action is to prepare ahead of time what you’re going to be eating and in this case drinking; I find it’s extremely helpful to have a calendar of juices along with a shopping list ready to go at the beginning of each week. Check out our shopping list template if you like this idea! Planning to “double batch,” which simply means preparing more than one serving at a time, can be helpful when it comes to cutting back on total time spent in the kitchen (which includes cutting out the need to clean the juicer repeatedly). When it comes to preparing larger batches of juices ahead of time, it’s a good idea to store juice in glass mason jars in the refrigerator for 24-72 hours, or in the freezer for up to 7-10 days.
5. Slow and steady wins the race.
For many new juicers, the anxiety of removing all solid food to replace it with an all-liquid, juice-only plan, can be too overwhelming and in some cases ends up deterring the person from taking part in any type of juice-only plan.
It’s important to make small changes when starting out. Begin with replacing two snacks with two 12-16 oz juices daily and then move on to a juice-until-dinner plan. This allows many people to feel more comfortable with the process before removing food altogether.
Another great idea for new healthy food eaters and juicers is to start with eating and drinking plants only, like in our 10 Day Reboot plan. It can act as a gateway to including more juices over time. Whether it be all juice, a mixture of juicing and eating, or even all plant-based eating, all of these are an excellent way to remove processed, unhealthy foods from your diet.