Looking to add extra nutrients and vital vitamins into your everyday life? Look no further than freshly squeezed (or blended) vegetable juice

Before we get into the wonders of juicing, here’s what you need Yo know:

•  Juicing shouldn’t replace proper meals – it’s important to get as much of a variety every day, keep those carbs, fats and proteins in there and enjoy your juice with breakfast, lunch or dinner.

•  Juicing isn’t always better than eating the actual vegetable – using a juicer removes the pulp and fibre from the drink. However, if you’re on the go, being able to drink a ready-to-go juice is much easier than chomping on a celery stick!

•  It’s essential to properly wash your veggies before juicing them to get rid of harmful chemicals. 

•  Making juice requires a fair amount of vegetables, so this is perfect if you’re looking to use up your kale, celery, cucumber or beetroot.

•  Some things that don’t juice well: avocado and bananas (save these for creamy smoothies), broccoli, rhubarb, whole citrus (remove the skin and pith before blending). 

•  Lastly, do not bulk juice! Over time, juices can ferment so always make a juice fresh and have it as soon as possible.

Green Goddess 

SERVES  3–6 // COOK TIME 10 min

INGREDIENTS

1 cup water

½ cup  kale, roughly chopped

1 lemon, segmented

2 cm ginger, peeled

¼ cup mint leaves

1 apple, cored and sliced

3 whole celery stalks

METHOD

1. Add the water to your juicer jug and juice the remaining ingredients slowly one at a time.

2. If you’re using a blender, add the water first and then all of the veggies, one at a time and blend. Once blended, remove the pulp by pouring the liquid through a fine-mesh sieve, or leave it all in if you like.

3. Serve immediately or within 6–12 hours. The juice will separate upon standing so give it a shake to mix it up again.

Carrot Clarity

SERVES 2–4 //  COOK TIME 5 min

INGREDIENTS

10 carrots

5 orange, peeled and segmented

2 cm ginger, peeled

2 celery sticks

METHOD

1. Add all of the ingredients to your juicer. Throw away the pulp and enjoy.

2. If using a blender, roughly chop up all of the ingredients before adding them to your blender in batches. Strain once blended to remove the pulp if you like.

Words by Sjaan Van Der Ploeg 
Photography: Pexels

Smoothies tend to be a highly underrated meal supplement considering how quick, simple and nutritious they can be. If you’re in too much of a rush in the morning to make breakfast or are simply looking for an easier, no-fuss option, we have 5 get-up-and-go super smoothies to start your day!

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Looking to the ultimate pick-me-up snack? Nourish your body and your skin with these vitamin- and antioxidant-rich cauliflower and almond bliss balls!

MAKES 12–15 // COOKING TIME 15 min

INGREDIENTS
5-6 dried dates, soaked and strained (optional)
300 g cauliflower
1 cup almond butter
½ cup sesame seeds, plus extra to garnish
3 tbsp chia seeds
½ cup coconut flour
Desiccated coconut, to garnish

METHOD
1. If using dates, place in a food processor and blend until fine.
2. Add the cauliflower to the food processor and blend until the mixture resembles rice. Add the rest of the ingredients and pulse until well combined.
3. Roll the mixture into bitesized balls. Then roll half of the batch in sesame seeds and the other half in desiccated coconut.
4. You can store these bliss balls in an airtight container in the fridge for up to 4 days.

Recipe & styling: Amerae Vercueil
Photography: Andreas Eiselen // HMimages.co.za

Get a sweet alternative with our energy-boosting date balls!

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Just because winter is on its way out, doesn’t mean you should quit vitamin C! This vitamin C booster soup is perfect for a healthy springtime dish.

SERVES 4 // COOKING TIME 1 hour

INGREDIENTS
1 tbsp olive oil
½ large onion, chopped
2 garlic cloves, crushed
2 carrots, chopped
1 apple, chopped, plus to garnish
1½ tbsp crushed ginger
600 g butternut (±1 small), peeled and chopped
½ tsp dried thyme
½ tsp turmeric
¼ tsp cinnamon
Salt and black pepper
1 L vegetable stock
½ cup coconut milk
½ lemon, juiced
2 tbsp honey
Pumpkin seeds, to garnish

METHOD
1. Heat the oil in a pot and fry the onion and garlic for 2 minutes. Add the carrots, apple and ginger. Fry for 5 minutes.
2. Add the butternut, dried thyme, turmeric, cinnamon, 1 tsp salt and pepper. Cook for 5 minutes.
3. Add the stock and coconut milk and simmer for 20 minutes, until the vegetables are tender. Remove from heat and add the lemon juice and honey.
4. Purée the soup with a stick blender.
5. Serve garnished with strips of apple and toasted pumpkin seeds.

Recipe & styling: Amerae Vercueil & Chiara Turilli
Photography: Andreas Eiselen // HMimages.co.za

Looking for something to enjoy when the heat of summer hits? Try these 4 vitamin juice recipes!

The post Vitamin C booster soup with pumpkin seeds appeared first on MyKitchen.

Winter is on it’s way, and that means it’s time to bring out the chicken soup! This home-made chicken noodle soup is filled with crucial vitamins and minerals to keep you feeling both healthy and satisfied.

SERVES 4 // COOKING TIME 35 min

INGREDIENTS
4 chicken breasts
1 large onion, chopped
1 leek, sliced
2 celery stalks, sliced
3 cups chicken stock
200 g baby carrots, halved
2 garlic cloves, crushed
3 bay leaves
250 g rice- or egg noodles
Handful parsley

METHOD
1. Fry chicken breasts in a little oil for 3 minutes per side. Remove from pan.
2. Add onion and sauté until soft. Add leek and celery, and sauté for another 5 minutes.
3. Add stock, carrots, garlic and bay leaves. Bring to a simmer.
4. Add chicken breasts and noodles. Cook for 10 minutes.
5. Remove chicken with a slotted spoon. Allow to cool, then shred.
6. Ladle soup into bowls. Add shredded chicken, season and top with plenty of parsley.

Recipe & styling: Amerae Vercueil
Photography: Samantha Pinto // HMimages.co.za

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We know that vitamin Bs exist, and we know that there are a lot of them. But why are they important for our bodies and what food sources can we get them from?

By Ulisha Moodley & Roxy Greeff

VITAMIN B1 = THIAMINE

What it does: It helps to maintain the ability of the body’s cells to convert carbohydrates into energy.
Sources: Whole grains, spinach, bananas, soybeans, liver, beef, bread, green peas and nuts

VITAMIN B2 = RIBOFLAVIN

What it does: It promotes the metabolism of carbs and successful fat burning, and helps maintain healthy skin and eyes.
Sources: Eggs, leafy greens, fish, meat, almonds, yoghurt, milk, chard and cottage cheese

VITAMIN B3 = NIACIN

What it does: It works to help the body metabolise food at the stage of digestion, and to use fats and sugars correctly.
Sources: Tuna, chicken, beef, salmon, avocados, broccoli, dates, nuts, sweet potatoes, carrots, tomatoes, mushrooms, whole grains, milk and eggs

VITAMIN B5 = PANTOTHENIC ACID

What it does: It is needed for growth. It also plays a role in the production of hormones and cholesterol.
Sources: Beans, eggs, meat and whole grain cereals

VITAMIN B6 = PYRIDOXINE

What it does: It is involved in brain development during pregnancy and infancy, as well as immune function.
Sources: Liver, chicken, fish, nuts, green beans and bananas

VITAMIN B7 = BIOTIN

What it does: It plays a big part in cell growth through the metabolism of fats and carbohydrates, and the production of fatty acids.
Sources: Beans, cauliflower, egg yolks, chocolate, fish, liver, meat, nuts, peanut butter, soy products, whole grains, oatmeal, dairy products, molasses, mushrooms and oysters

VITAMIN B9 = FOLATE

What it does: It is essential for DNA synthesis, which is critical for cell growth and repair. Rapid cell growth is the reason pregnant women are advised to take supplements.
Sources: Spinach, asparagus peas, dried beans, broccoli, liver, sunflower seeds and oranges.

VITAMIN B12 = COBALAMIN 

What it does: It helps to produce DNA and keeps nerve and blood cells happy, preventing certain types of anaemia.
Sources: Dairy products, meat and eggs

All of these vitamins are water-soluble though so your body can’t store them and you will excrete any excess each day. You should therefore be replenishing your body with them daily.

Image credit: instagram.com

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