Healthy juices to try this summer

Fresh juices are an excellent way of getting a concentrated shot of plant-based nutrients, including free radical-scavenging carotenes, digestive enzymes and alkalising chlorophyll, in a readily absorbable form.

Follow the 3:1 rule

Natural health experts suggest a combination of two to three vegetable sources to one fruit, to avoid blood sugar spikes.

See green

Strictly speaking, the avocado is a fruit, but unusually for either a vegetable or fruit, it is rich in healthy essential fatty acids and heart-healthy vitamin E. Some research suggests avocadoes suppress the secretion of insulin via a sugar called mannoheptulose, which means they are very good for satisfying hunger. Combine the flesh of one avocado with a handful of parsley, three to four asparagus spears, two large oranges and a dash of lemon juice for a great cleanser and skin tonic.

Drink your salad

Despite their reputation as being full of water, cucumbers contain important minerals, such as calcium and zinc, while salad leaves – especially cress, endive, spinach and lettuce – supply folate, which is believed to help reduce heart disease risk, along with anti-oxidants and fibre, which decrease the risk of certain cancers, notably colon cancer. Try juicing half a cucumber with 100g mixed baby spinach and salad leaves, and two large, ripe pears, and add a radish for extra snap and interest.

Pick the favourite

The brassica vegetable family, including broccoli, cabbage, cauliflower, kale and Brussels sprouts, is the darling of nutritionists and dietitians around the world, with many lab tests and population studies showing they have cancer-fighting, antibacterial and immune-boosting properties. Cabbage makes a surprisingly delicious juice, provided it’s paired with the right companions. Try juicing half a small red cabbage with half a fennel bulb, two apples, a celery stick and a dash of orange juice.

Channel your inner matador

Be inspired by the classic Spanish gazpacho soup and juice 100g tomatoes, half a cucumber, half a red capsicum, one celery stick, one green onion and a handful of fresh coriander. Add a dash of fresh seeded red chilli and lime juice.

Simply red

Beetroot has the highest sugar content of any vegetable and makes a delicious, sweet, shocking-pink juice with a rich yet refreshing taste, especially when it’s combined with sparkly citrus and warming ginger. Plus, beetroot is an excellent source of folate, iron and soluble fibre. Juice two small beetroots, a 2cm piece of fresh root ginger, one small sweet potato, one carrot and one large orange.

Consume daily

The best time to drink fresh juice is at breakfast because it cleanses your system. No time in the mornings for the preparation? Wash and prep the fruit and vegies the night before and store them in an airtight container in the fridge. If they’re organic, keep the skins on as they contain valuable nutrients, but if they’re not organic, peel them first.

Add extras

Try tossing in a spoonful of a protein source, such as hemp or chia seeds, or flaked almonds or cashews – plus a dash of a powdered supergreen food, such as wheatgrass, spirulina or barley grass, which all help to stimulate and detox your liver and kidneys.