Minty Fennel Green Juice

One thing I hate about juice recipes is that they always call for fruit and veg by the piece.  I find that this yields extremely inconsistent results.  I’m very plan oriented, and I need consistency to plan appropriately.  To combat this, I’ve started documenting the average weights of fruit and veg so that I can use weight in my recipes (or convert those I find to use weight instead).  That way I always get the same amount of juice from a recipe.  And no chaos ensues in my kitchen.  No, that never happens…   

When I buy all of my produce over the weekend, I’ll wash, cut, and bag all of the produce up individually so it’s ready to be weighed and juiced at any time, with limited prep required. I find this saves a lot of time and doesn’t change the quality of the juice or lessen the quantity.  And as much as I hate single use items and plastic bags, I do love using plastic zip top bags to store my produce.  It keeps it all very fresh, and the space they take up shrinks as I use up the produce.  I die a little inside every time I throw one away, but you choose your battles, I suppose. 

I find a lot of great recipes on the rebootwithjoe site, which is where I found this one (don’t ask me where, because I can’t find it now).  It called for handfuls and pieces and stalks, so I converted everything to ounces.  I made a couple substitutions.  I used orange instead of grapefruit, dandelion instead of kale, and I used all parts of my fennel (bulb, stems, and leaves). 

I found this to be extremely refreshing for a green juice.  Usually green juices are…uhh… well… pretty fucking nasty.  This was pleasantly sweet and minty.  I will definitely be adding this to my regular juice rotation. 

Here’s the recipe by weight and by piece, in case you’re a fly-by-the-seat-of-your-pants kind of person. 

6.6 oz. orange (or 1 orange)

1 oz. mint (or 1 handful)
12 oz. celery stalks (or 6 stalks)
10 oz fennel bulb + 6 oz fennel stems/leaves (or 1 bulb fennel with all stalks and leaves)
1 lemon
16 oz. green apple (or 2-3 apples)
4 oz. dandelion greens (or ~1/2 bunch)

yields slightly more than 56 oz.

Cheers to good health!

Wondering about the nutritional value?  Here you go.  Want the TL;DR version?  This juice will give you super healthy blood, brain, bones, & skin, and might even help your vision. 

Dandelion greens give you a shit ton of vitamin K & A, a hefty amount of phosphorus, potassium, & calcium, and trace amounts of vitamin B & C, calcium, magnesium, manganese, and iron.  

Mint contains vitamin C, manganese, and copper.  Mint also aids in digestion and produces something called monoterpene which is said to slow tumor growth and prevent cancer formation in certain areas of the body. It also acts as an antioxidant and has antibacterial properties. 

Oranges, of course, contain vitamin C, but also vitamins A & B, potassium, and calcium. 

Celery contains vitamins A, B, C, K, and tons of minerals and antioxidants.  Celery also contains compounds which might help reduce nervousness and headaches. 

Fennel has quite a bit of potassium and vitamin C, and trace amounts of selenium and other minerals. The stems contain a solid mixture of B-complex vitamins. 

Apples contain B-complex vitamins, vitamin C, and trace amounts of minerals. They also contain quercetin, which acts as a powerful antioxidant. 

Raw Trail Mix Recipe

I love trail mix, don’t you?  Trouble is, I can never find a premade mix at the store that I’m 100% satisfied with.  Usually they contain at least one ingredient that I want nothing to do with. Like peanuts, m & m’s, or yogurt covered raisins.  No thank you.  I’ll make my own!

I’ve been making my own trail mix for a while now.  It’s a must-have on our kayaking trips and now it’s a standby in our lunches for work.  It satisfies on so many levels.  There are the salty-smoky pistachios, the bitter-crunchy cacao nibs, the sweet-chewy cherries, and the variation in texture with almonds, cashews, and sunflower & pumpkin seeds.  

This mix is sure to please every palate.  My boyfriend even likes it, and he used to swear he only liked peanuts.  If you have some picky kids, try adding more dried fruit to up the sweetness factor.  Try banana chips, raisins, strawberries, or apples.  They might find the cacao a little bitter, but I find that the cherries (and other fruit, if you’re adding more) balance out the bitter quite nicely and you end up with a nice jolt of chocolate flavor without most of the bitter edge.  Or maybe I’m just used to raw cacao.  Not sure.  I will say that the resident child requests this in her lunch quite often.

It's jam packed with all kinds of fun nutrients, like vitamin E, magnesium, manganese, potassium, B2, B6, phosphorus, zinc, iron, biotin, selenium, calcium, and even a little vitamin A.  And, of course, tons of healthy fats, fiber, and protein. In addition to some of the vitamins and minerals already mentioned, the cacao nibs also add a few other things, like chromium (which is said to help balance blood sugar), theobromine (antibacterial), and vitamin C. They also contain some fun amino acids and many people even claim they boost serotonin. I’m not quite sure how that works, but I’ll take all the serotonin boosting I can get! 

Anyhow… to make this awesome nutrient-dense trail mix, you’re going to need:

1 c. raw almonds

1 c. raw cashews

1 c. raw pumpkin seeds

1 c. raw sunflower seeds

¾ c. salted, shelled pistachios

¾ c. raw cacao nibs

½ c. dried cherries

½ c. brazil nuts (optional)

I like to add the brazil nuts…you know…to meet my selenium quota, but you can leave them out if you’re not a fan, or if you supplement selenium or whatever.  I don’t supplement selenium because it makes my BO smell like garlic, which I think is rather repulsive. 

Toss it all into a bowl, or a bag and shake it up.  Make sure your cherries aren’t sticking together in big globs, then store the mix in glass jars.  I like to store the mix in wide mouth mason jars and vacuum seal them with the food saver.  But that’s just me.  I seal everything.  

Using the measurements listed, this recipe makes two 32 oz. jars. I consider about ¼ - ½ cup to be a serving. 

Here are some rough nutrition facts.  They're not exact, but pretty close.  Don't pay any attention to the vitamin and mineral content or the servings.  That's not accurate at all.