Fruit juice is a great way to finish off your meal — it’s sweet and tasty but without the guilt of a sugary dessert. Here’s a nutritionist-approved list of fruit juice recipes to satisfy your craving, and boost your child’s intake of vitamins and minerals.
Honeydew + green apple + milk
Strong teeth and bones — that’s what this refreshingly creamy fruit juice recipe promises.
Melon also contains a lot of calcium and potassium to address hypertension. Green apple has more fibre than red, and imparts a pleasant tartness to the juice. Fibre speeds up digestion, reduces colon cancer risk, and lowers cholesterol.
Avocado + papaya
Sweet papaya replaces gula melaka in this twist to the popular avocado drink. A superfood, avocado offers a wide array of vitamins such as K, C, B5, B6 and E, as well as potassium and oleic acid to lower blood pressure and alleviate cardiac stress.
Eating avocado helps reduce bad cholesterol and triglycerides, while papaya injects a good dose of the powerful lycopene antioxidant. Carotenoids in papaya help combat free radicals, hence improving your complexion and heart health and even preventing cancer.
Soursop + coconut milk
This mouth-watering blend of soursop and coconut milk clears out the digestive system.
Soursop contains fibre, as well as anti-cancer acetogenins. Coconut milk contains lauric acid – this is easily absorbed and stored in the body for energy. It also enhances physical performance, brain function and brings about weight loss.
Mango + cherry + dragon fruit
This lip-smacking beverage is led by mango, which is rich in vitamins and minerals. For instance, vitamin A and beta-carotene aid eye health. It’s also excellent after a meal of grilled meats as it has compounds like polyphenols and mangiferin for anti-carcinogenic and antioxidant properties.
Cherries can activate PPAR (peroxisome proliferator activating receptors) in tissues, promote heart health and reduce risk of stroke. Dragon fruit seals the deal for the immune system with its antibacterial and antifungal benefits.
Sugarcane + carrot
The natural sugars in sugarcane make it better than artificial energy drinks, so guzzle on this to prevent that post-meal slump.
High concentrations of magnesium, potassium, calcium and iron bring about an alkaline environment to helps stave off cancer.
Carrots, meanwhile, add an earthiness to the mix, with plenty of fibre and vitamin A for brighter eyes all day.
Starfruit + strawberries
Starfruit is top in nutrition but low as a choice of juice due to its sour taste. Still, this citrusy fruit has one of the lowest calories per portion and half your daily vitamin C intake per 100ml. It contains B complex vitamins, and huge amounts of minerals like potassium to negate the effects of high sodium intake.
Pair it with strawberries, which helps offset the tartness of starfruit with its sweetness. Strawberries add antioxidants and polyphenolic compounds to this pinkish punch, and helps boost immunity.
Papaya + pineapple + lemon
These tropical fruits are significant digestion aids. “Both papaya and pineapple are full of proteolytic enzymes,” says Josephine Ng, a nutritional therapist at The Nutrition Mentor. “This combination is perfect after a meat-heavy meal as it helps you to digest proteins.”
Papaya also relieves constipation. This drink fills your body with a huge dose of beta-carotene, vitamin C and bioflavonoids, which are important to healthy body functions.
Cucumber + kale + pear
Pear doesn’t feature popularly in juices but this is one refreshing concoction. High levels of pectin fibre can help lower cholesterol levels and increase digestive health. The fibre boost also allows you to feel fuller for a longer time.
Add to this the nutrient-dense kale, which comes with essential vitamins and several cancer-fighting compounds like sulforaphane and indole-3-carbinol, and you have a miracle drink. Cucumber rounds out this potent mix, with silica to accelerate tissue repair and brighten the complexion.
Avocado + celery + cucumber + lemon
Combine avocado with celery and cucumber to lighten the taste of this dense superfood. “Vegetables with high water content blend well with creamy avocado,” says Josephine. “The celery and cucumber suit Singapore’s hot, humid climate as they have cooling properties.”
Celery’s role in this fruit juice recipe is to reduce blood pressure while delivering water and electrolytes to replenish nutrients lost through sweat. Cucumber offers the same benefits as well as vitamins A, B, and C to strengthen immunity. Lemon inhibits oxidation and tops up vitamin C. Hydrating and refreshing, this is perfect after a workout!
Buah long long (golden apple) + sour plum
A cup of this fruit juice supposedly improves anaemia, thanks to the presence of iron and vitamin B1, which boost red blood cell count and improve oxygen flow in the body. The grassy flavour is delicious, but sometimes it also features sour plum for more vitamins.
Bitter gourd + apple + lemon
You’ve heard that whatever tastes bitter must be good for you. Pairing bitter gourd with sweet apples and tart lemons not only helps improve its bitter flavour, but also results in a excellent natural weight-loss drink.
Josephine says this fruit juice recipe stimulates the liver to produce bile for fat digestion: “An insulin-like compound known as polypeptide-p helps regulate blood sugar and therefore control diabetes.”
The apple contains soluble fibre pectin, which binds and removes toxic waste from the intestines.
(Also read: Are juice cleanses safe for kids?)
Top it up
Level up on your amped-up fruit juice recipe with these three toppings:
You are a sprinkle away from good heart health. These crunchy seeds contain a high level of fibre, are good for your digestive tract and offer anti-inflammatory benefits.
It is pungent yet a small teaspoon of this bioactive root in its ground form is enough to keep chronic inflammation at bay. It’s perfect for after-lunch because it helps with digestion, and has significant brain-boosting benefits.
This natural digestive aid gives a spicy kick to your fruit juice. A perfect complement to turmeric, it supports absorption of curcumin in turmeric by 2,000 per cent!
(Also read: Is fruit juice better than eating fruit for kids?)