Top 5 healthy juice recipes: Smoothies & juices for weight loss

Healthy beverage habits have always been a cornerstone of any smart approach on how to start a weight loss journey. You can help your body perform and feel at its best by drinking water, swapping out high-processed sodas and store-bought drinks for something made with whole foods, and staying hydrated overall. Incorporating healthy juice recipes for weight loss as part of a comprehensive weight loss program is a fast, easy way to stay on track with your health goals. 

Think about the times when you sip a drink throughout the day: do you wait until you feel thirsty, or are you more proactive about beverage intake? Holding off until you’re really thirsty to grab some water, juice, or a smoothie may mean that you’re waiting too long to do so. Instead, consider giving “future you” the tools you need to succeed by finding a few favorite detox juice recipes and minimizing - or eliminating - the prep work required. Here’s what you’ll need to know:

Can I juice without a juicer?

In a word, yes! Many would-be-at-home “juicers” hesitate to try out delicious-sounding healthy juice recipes for weight loss because they feel like they aren’t properly prepared. While a dedicated countertop juicer does undoubtedly make the juicing process easier and faster, it’s not a make-or-break point if you don’t happen to have one. If you want to make your own healthy juice or smoothies at home, all you really need is a blender, a fine mesh strainer or cheesecloth, and a silicone spatula for scraping down the sides.

• Whether you’re using a traditional juicer or the blender method, be sure to wash and/or scrub the outside of any food being blended/juiced whole with a produce-safe cleanser.

• Cut or slice your fruit(s) and vegetable(s) into small pieces for faster pulverization.

• Use the pulse button to blend well into a loose paste or slurry. Be careful not to overfill the blender jar; keep it to half-full or less in batches.

• Pour into a bowl lined with the strainer or cheesecloth. Repeat the straining process if necessary to remove any excess pulp or seeds, pour into your glass or travel bottle of choice, and enjoy!

Easy & healthy homemade juice recipes 

Wondering what exactly the difference between a healthy homemade juice and a smoothie is? It all comes down to the finished consistency. Juice is typically made by applying pressure to a whole ingredient, such as pressing apples for cider or feeding leafy greens, berries, or whole vegetables into a purpose-made juicing machine. Once juicing is done, there should be two components: a pulp or slurry with most of the liquid forced out and the liquid itself. 

Finished vegetable juice or fresh fruit juice usually won’t have any seeds or pieces unless they’re added after the fact. Citrus juice pulp is the notable exception. While juice is often enjoyed cold, it can also be made and sipped at room temperature. On the other hand, a smoothie involves using a blender (either a traditional jar-style or a stick/immersion blender) to reduce ingredients to a homogenous drink. No straining or separation is typically involved in a smoothie preparation. 

The finished product will usually be thick, like a milkshake, but can be easily thinned out to suit the drinker with juice, milk, or plant-based milk. Smoothies are, by and large, enjoyed cold or even partially frozen. It’s common to use frozen ingredients, such as bananas, to add a temperature-based thickness to the finished drink without watering it down with ice. 

Whether you’re interested in breakfast smoothies or prefer to replace snacks or other meals with a plant-based beverage, they’re an excellent way to incorporate plenty of fresh produce into a science-based weight loss regimen. Another plus: healthy smoothies and juices are awesome on-the-go meals, making them a perfect option for busy lifestyles.

So, if you are looking for easy healthy recipes for weight loss, these five fast, easy juice cleanse recipes and smoothie recipes are a great way to make the most out of whole, healthy ingredients. When sipped alongside a solid nutrition plan and biology-based weight loss support, they not only taste great, they’ll also help you feel full and satisfied. When enjoyed in moderation as part of a smart, balanced diet, these homemade juices offer vitamins, minerals, and numerous health benefits.

1.) Detoxifying Beet-Berry Smoothie

This detox juice recipe is a beautiful red, sweet, and packed with both juicy berries and beets - a healthy whole food recognized by the National Institutes of Health (NIH) for having antioxidant properties. Like most homemade juices, you can adjust the ingredients to your liking and tastes. 

This particular weight loss juice recipe relies on the creamy addition of a frozen banana and strawberries. It also uses apple juice for sweetness and a touch of optional mint leaves for a refreshing finish - perfect for an afternoon pick-me-up!

2.) Orange-Carrot Juice

The only thing better than the cheerful hue of this healthy drink is how easy it is to make. With only three ingredients, you may even have everything you need to whip up a batch in your kitchen or fridge right this moment. With some vegetable heartiness and sweetness from the fresh orange juice, it’s a great way to kickstart your morning on its own or a delicious way to round out a light breakfast.

3.) Turmeric-Lemon Health Tonic

This classic drink is one of the more well-known detox juice recipes for weight loss, thanks to the addition of healthy turmeric. In fact, many juicing fans swear by a warm glass at night to settle the stomach - in fact, turmeric-laced drinks like golden milk have garnered a lot of popularity in recent years. 

This lemon-turmeric beverage is particularly easy to “tweak,” and can be supplemented with a spoonful of fresh local honey to further bolster your immune system. If you struggle with allergies or other inflammation-based complaints, this juicing recipe might be a smart one to work into your healthy eating plan.  

4.) Green Super Juice

Arguably one of the most recognizable homemade juices for weight loss and overall health, this super green health tonic brings a lot of produce into the mix for maximum nutritional payoff. 

This robust green juice recipe tempers the fiber-rich dark leafy green like spinach or kale, lettuce, and refreshing cucumber. It also has a sweet-but-not-cloying addition of mouthwatering tart green apple juice and a kiss of brisk lemon for a clean finish. This juice is best paired with any of your favorite healthy salad recipes for weight loss. 

5.) Purple Plant-Powered Smoothie

The deep amethyst color of this tasty, fruity combination of juice and puree comes courtesy of a few unique additions: acai berries, grapes, dried goji berries, and blackberries. With minimally processed or all-natural acai berry puree readily available in most frozen food sections, this beautiful weight loss juice only sounds exotic. It’s easy to make and even easier to customize: add a splash of your favorite plant-based or skim milk for a thinner, silkier consistency. 

Juice storage & freezing tips 

With the cleaning, chopping, blending, and prep required to make these delicious juices, even if it does go quickly, you’ll definitely want to enjoy more than one glass. A simple ice cube tray makes storing leftovers and ingredients incredibly easy. Just pour your liquid - whether it’s pureed fruit, finished fresh fruit juice, or smoothie - into an ice cube tray, freeze solid, and pop out the cubes to store in a zip-top freezer bag. You can toss the cubes in the blender with a liquid-like juice or even water to have a refreshing, healthy beverage in minutes. Not always in the mood to grab a straw? Get a popsicle mold and pour in your mix before adding sticks and freezing. It’s a great solution to beat the heat in the summer, satisfy a sweet tooth without ice cream, or enjoy a healthy snack when you’re feeling restless or hungry before dinner time rolls around.The “fridge life” of your fresh homemade juice will depend heavily on the ingredients, but generally, you should make a new batch if it’s been more than 2 days, the juice or smoothie looks discolored, or if the smell or taste doesn’t seem right. Always keep fresh juice containers in the fridge covered; this will extend their storage life and flavor. 

Because natural sugar does occur in both fruits and vegetables, make sure to clean any travel bottles thoroughly if you’re bringing your fresh juice to work or the gym. For peace of mind, buy a dishwasher-safe travel bottle and give it a good rinse or a cycle in the dishwasher regularly.

Fresh homemade juices are an excellent (and tasty) addition to your daily nutritional approach when you’re detoxing or trying to lose weight. To paraphrase a famous saying, however, no juice is an island: you’ll need to adopt a balanced approach to achieve your health goals. Remember: a weight loss support system that’s been both tested and backed by science is the perfect complement to a mindful, lasting approach to your health and well-being. 

Sources cited:

1.) Hard, Lindsay-Jean. "How to Juice without a juicer." Insider (businessinsider.com), February 9, 2017, https://www.businessinsider.com/how-to-juice-without-a-juicer-2017-1. Accessed November 1st, 2021. 

2.) Guldiken, Burcu, Toydemir, Gamze, Nur Memis, Kubra, Okur, Sena, Boyacioglu, Dilek, and Capanoglu, Esra. "Home-Processed Red Beetroot (Beta vulgaris L.) Products: Changes in Antioxidant Properties and Bioaccessibility." NCBI (ncbi.nlm.nih.gov), June 17, 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926392/. Accessed November 1st, 2021. 

3.) "Turmeric." NIH | National Center for Complementary and Integrative Health (ncih.nih.gov), April 2020, https://www.nccih.nih.gov/health/turmeric. Accessed November 1st, 2021. 

4.) Prasertong, Anjali. "What's the Difference Between Juices and Smoothies?" kitchn (thekitchn.com), May 1, 2019, https://www.thekitchn.com/whats-the-difference-between-juices-and-smoothies-228940. Accessed November 1st, 2021.