We love autumn – crisp crunchy leaves, chilly mornings, and curling up in front of the fire with a good book, a cup of organic hot chocolate in hand.
When the weather turns colder we tend to gravitate towards warming foods – soups, satisfying stews and casseroles bubbling on the stove. It’s natural to crave a cool, refreshing juice when the sun is up before you are, but on a cold dark morning it is not always so tempting. This is a natural response to the cooler temperatures outside, but don’t let that allow you to neglect a healthful daily juice.
Autumn produce is packed with healthy nutrients as well as bursting with flavour. So before you grab a dairy and sugar-laden pumpkin spiced latte, we’ve rounded up eight of our favourite seasonal healthy juice recipes to give you some motivation to get out your juicer and enjoy the bounties of autumn.
#1. Sweet potato super juice
Vegetables pulled from the ground are the flavour of the season, and while you may not have thought of juicing this vegetable, the sweet potato delivers nutrients in spades.
Sweet potatoes contain an impressive amount of beta-carotene, both an antioxidant and the substance from which the body makes vitamin A. They are also a great source of vitamin C and manganese. This gorgeously autumnal coloured juice also contains carrots for extra beta-carotene, as well as anti-inflammatory turmeric and ginger.
Juice one sweet potato, one crisp apple, two carrots (organic if possible) and a one-inch piece each of ginger root and fresh turmeric. If you don’t have fresh turmeric, stir in a generous pinch of powdered turmeric when your juice is ready. You might like to sprinkle it with cinnamon powder, and to increase bioavailability and help your body absorb the goodness from curcumin, turmeric’s active ingredient, add a twist of freshly ground black pepper.
#2. Greenery in a glass
Just looking at the colour of this juice will make you feel healthy. It contains cabbage and Swiss chard, both of which are packed with anti-inflammatory antioxidants, as well as being good sources of beta-carotene, vitamin C and folate.
Extract of Swiss chard has been found to decrease blood sugar levels in diabetes as well as protecting the liver and kidneys (1).
Juice around six leaves each of green cabbage and Swiss chard, three carrots, one apple and a piece of fresh ginger.
#3. Berry lime refresher
Cherries are a late season crop packed with anti-inflammatory compounds, as well as being traditionally used to relieve gout.
Blueberries are often granted superfood status in the press. Positively packed with anthocyanins, blueberries have been studied in relation to their ability to boost the immune system, improve memory, as well as support healthy blood pressure and cholesterol levels.
Juice a handful each of blueberries and pitted cherries, two pears and one large apple, and enjoy a colourful, nutrient rich start to your day.
#4. Pumpkin pie juice
Another plentiful autumn crop, pumpkin doesn’t yield a huge amount of juice, but it’s worth trying for its rich golden colour and amazing health benefits. These include beta-carotene and vitamin C which can support the immune system through the winter months. Pumpkin also contains the antioxidants lutein and zeaxanthin which may help protect the eyes.
Use raw pumpkin – don’t juice cooked fruit or vegetables.
For this juice you’ll need 50g peeled, chopped pumpkin flesh, three cored apples and a one-inch piece of root ginger. Add cinnamon and nutmeg once the juice is in the glass for a real autumnal spice. You may need to thin this juice a little – if so, add a splash of water or coconut water.
#5. Carrot and beetroot autumn zinger
Beetroot’s rich ruby colour looks fantastic in any juice. Beetroot contains plant chemicals which can help regulate blood pressure, as well as being packed with antioxidants. Carrots have been studied with regard to their ability to protect us from cancer (2).
Juice one peeled beetroot, four carrots, half a lemon and half an inch of fresh ginger root.
#6. Autumn bounty juice
This juice uses butternut squash, another ingredient you may not have thought of juicing before. Although it’s technically a fruit, butternut squash is usually used as a vegetable and its rich orange colour is a clue that it’s also rich in beta-carotene. It is also a good source of vitamin C and manganese.
Butternut squash doesn’t yield a great amount of juice which is why we’ve added apples, and it can be slightly bitter, so feel free to add a little honey if you prefer.
You’ll need the flesh of one butternut squash, peeled, seeds removed and cubed, two apples and one inch of ginger root. Add cinnamon once the juice is in the glass.
#7. Green goddess juice
Another green juice to wake you up on cold mornings. Broccoli belongs to the cruciferous vegetable family and contains sulphur-based compounds which can help your liver detoxify harmful substances, including excess hormones. Research has found eating cruciferous vegetables may help protect against cancer.
Spinach has been found to support healthy blood pressure and arteries (3). Green pepper makes an appearance in this juice because it’s a great source of immune supporting vitamin C.
For this juice, add two heads of broccoli, four handfuls of spinach, one green pepper, two apples and one peeled lime. It may be quite sour so you may like to add a little honey or another option is to add a quarter of a fresh pineapple for natural sweetness.
#8. Kale pick-me-up juice
An autumn juice list wouldn’t be complete without a nutritional champion, kale. Another member of the cruciferous vegetable family, kale has been found to protect heart health and play a role in blood pressure regulation.
One research study gave men with high cholesterol kale juice to drink every day for three months and found significant improvements in their cholesterol levels (4).
For this juice you’ll need three carrots, half a bunch of kale, two medium cored pears, 100g red grapes and half a lime.
Takeaway
We hope you’ll be enthused to include some of these colourful, healthy autumn juices into your day.
If you’re inspired by the idea of a juice cleanse to benefit your mind and body, how about combining this with a stay at a nurturing Amchara retreat, where our experienced Personalised Health practitioners will guide you every step of the way?
Combining a juice cleanse or raw food programme with uplifting sessions of yoga, tai chi, meditation or stress-relieving massage can be the perfect antidote to long dark evenings.
We’re dedicated to providing you with insightful information and evidence-based content, all orientated towards the Personalised Health approach.
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