As summer heats up, staying hydrated and healthy becomes a top priority. One of the best ways to achieve this is by indulging in refreshing and nutritious summer juices. Whether you’re lounging by the pool or looking for a midday pick-me-up, these vibrant beverages can boost your mood and keep you cool. This juicing guide, is based on the traditional nutrition of Icaria in Greece, which is a Blue Zone. Explore the benefits of drinking healthy summer macrobiotic juices, essential ingredients, top recipes, and tips for making the perfect juice.
Table of Contents
- The Benefits of Drinking Healthy Summer Juices
- Hydration and Refreshment
- Nutritional Boost
- Weight Management
- Detoxification
- Essential Ingredients for Healthy Summer Juices
- Fruits
- Vegetables
- Herbs and Spices
- Ingredients Board: A List with Health Benefits Shortly Explained
- Natural Sweeteners
- How to stay Hydrated
- Top Healthy Summer Juice Recipes
- Greek Traditional Lemonade – My Icarian Grandmother’s Recipe
- Detox Black Lemonade
- Green Lemonade with Spirulina
- Pink Summer Lady Juice
- Icarian Traditional Juice For Longevity No1
- Icarian Traditional Juice For Longevity No2
- Icarian Traditional Juice For Longevity No3
- Love Is in The Air Juice
- Sexy Summer Juice
- Mediterranean Summer Juice For Weight Management
- Tips for Making the Perfect Summer Juice
- Conclusion
- FAQs
The Benefits of Drinking Healthy Summer Juices
Hydration and Refreshment
There’s nothing quite like a cold, refreshing juice to quench your thirst on a hot summer day. Juices made from fresh fruits and vegetables are not only delicious but also packed with water, helping you stay hydrated. In the tradition of Icaria, summer is considered the best time to enjoy fresh fruits, salads and of course juices. An explosion of fresh produce can invigorate those long summer days with a burst of energy. Picture the scene: vibrant, juicy watermelons, crisp lettuces, sweet strawberries, refreshing cucumbers, and plump tomatoes. These colorful foods not only tantalize your taste buds but also keep you hydrated, infusing each day with vitality and freshness. Imagine biting into a slice of watermelon, its cool juice running down your chin, or tossing a salad that’s a riot of greens and reds, each bite a crunchy delight. Embrace this cornucopia of flavors and let it be your summertime fuel!
Nutritional Boost
Summer juices are a powerhouse of essential vitamins and minerals. Depending on the ingredients you choose, you can get a significant boost of Vitamin C, potassium, antioxidants, and more. These nutrients are vital for maintaining energy levels and overall health during the hot months.
Weight Management
If you’re looking to manage your weight, healthy summer juices can be a great ally. They are low in calories yet high in fiber and nutrients, making them a perfect addition to a balanced diet. Replacing sugary sodas and snacks with these juices can help curb cravings and support weight loss efforts.
Detoxification
Many summer juices contain ingredients that aid in detoxification. Ingredients like lemon, cucumber, and ginger help flush out toxins from the body, promoting better digestion and a clearer complexion.
Essential Ingredients for Healthy Summer Juices
One of the biggest longevity secrets of Icaria is their strict adherence to consuming only seasonal fruits and vegetables. You won’t see an Icarian eating tomatoes in January. To embrace this healthy habit, start by visiting your local farmers market to gather seasonal produce for your juices, salads, and meals.
In the summer, farmers’ markets and grocery stores are brimming with fresh, colorful vegetables and fruits, offering endless possibilities for juicing. Many people find it easier to wake up in the morning and have more natural energy throughout the day when they consume these vibrant foods. In Greek tradition, summer is considered the best time to enjoy fresh fruits, salads, and juices. This seasonal abundance not only fuels longer days but also keeps you hydrated with options like watermelons, lettuces, strawberries, cucumbers, and tomatoes. So here is your list with the basic ingredients:
Fruits
Citrus Fruits
Oranges, lemons, and limes are fantastic for adding a zesty flavor and are rich in Vitamin C. They help boost immunity and add a refreshing tang to your juices.
Berries
Strawberries, blueberries, raspberries, and blackberries are loaded with antioxidants and add a natural sweetness. They also give your juice a beautiful color and a burst of flavor.
Tropical Fruits
Pineapples, mangoes, and papayas bring a taste of the tropics to your juice. These fruits are not only delicious but also packed with vitamins and enzymes that aid digestion.
Vegetables
Leafy Greens
Spinach, kale, and Swiss chard are excellent choices for adding a nutrient-dense punch to your juices. They are rich in iron, calcium, and other essential nutrients.
Root Vegetables
Carrots, beets, and ginger root add earthiness and a touch of sweetness. They are great for detoxification and boosting energy levels.
Herbs and Spices
Mint
Mint adds a cooling effect and a refreshing flavor, perfect for hot summer days. It also aids in digestion and soothes the stomach.
Ginger
Ginger adds a spicy kick and is known for its anti-inflammatory properties. It helps in boosting immunity and improving digestion.
Natural Sweeteners
Honey
Honey adds a natural sweetness without the need for refined sugars. It also has antibacterial properties and provides a quick energy boost.
Agave Nectar
Agave nectar is a low-glycemic sweetener that adds sweetness without spiking blood sugar levels. It’s a great alternative for those watching their sugar intake.
Ingredients Board: A List with Health Benefits Shortly Explained
Fruits
Check out my Juicing Ingredients Full Board along with short explanation about their health benefits and why to add them on your juice here.
How to stay Hydrated
How much water is enough? It depends on several factors including your age, activity level, and the climate. When you sweat more during warmer months, you’ll want to replace what’s lost.
For healthy individuals, the average daily water intake for men is about 15.5 cups (3.7 liters) and for women about 11.5 cups (2.7 liters) according to WHO.
The average U.S. adult drinks less than five cups of water per day, according to the Centers for Disease Control and Prevention. Recommendations suggest you may need anywhere from 11.5 cups (91 ounces) to 15.5 cups (125 ounces) each day to stay properly hydrated.
Why hydration matters?
Staying hydrated in the summer is essential for enjoying the season while maintaining good health. Water plays a crucial role in keeping every cell, tissue, and organ in your body functioning properly. Key benefits of staying hydrated include:
- Regulating body temperature
- Transporting nutrients throughout the body
- Supporting a healthy immune system
- Promoting healthy digestion
- Improving memory, energy levels, mood, and sleep quality
- Maximizing physical performance and lubricating joints
- Flushing waste from the body
During the hot and humid summer months, it’s particularly important to drink plenty of fluids to replace what is lost through sweat and to prevent dehydration.
Hydrating Ingredients For Juicing
About 20 percent of your fluid intake comes from food, particularly fruits and vegetables. These foods not only provide hydration but also essential electrolytes like sodium, potassium, and magnesium, which are crucial for maintaining hydration balance. Here are some of the most hydrating foods to include in your juices:
- Broccoli
- Cabbage
- Cucumber
- Celery
- Lettuce
- Pepper
- Pineapple
- Radish
- Spinach
- Strawberry
- Tomato
- Watermelon
Including these foods in your diet can help keep you hydrated, especially during the summer months.
Ensure You Are Hydrated During The Whole Summer
To stay hydrated effectively, especially during summer, follow these tips:
- Start your day with water: Drink 8 ounces (or more) of water first thing in the morning.
- Make hydrating juices: Use produce like cucumber, watermelon, or celery to make refreshing juices.
- Carry a water bottle: Fill a water bottle for the day and keep replenishing it. Don’t wait until you’re thirsty to drink.
- Consume water-rich foods: Include foods high in water content, such as fruits and vegetables, in your diet.
- Infuse your water: If you don’t like the taste of plain water, try infusing it with fruit, vegetables, or herbs to enhance the flavor.
- Enjoy other hydrating beverages: Drink beverages like coconut water and herbal iced teas. Consider combining them with fresh juice for added hydration.
By incorporating these practices into your daily routine, you can ensure you stay well-hydrated and maintain your overall health.
Top Healthy Summer Juice Recipes
Greek Traditional Lemonade -My Icarian Grandmother’s Recipe
Ingredients:
650ml lemon juice (the more pure lemons you find, the better),
200ml water, 600gr sugar, For the healthier version of the juice you can use Piloncillo or Muscovado sugar which are unrefined or even 400 grams of maple syrup.
1 lemon without wax to remove the peel.
With these doses you will get about 1 litre bottle of concentrated lemonade.
Instructions: Start by squeezing your lemons. How many lemons you need depends on their type and how much juice they will produce. Start with about 3 pounds and you’ll see. When you’re done squeezing, put the water and sugar in a large saucepan and bring to a simmer over low heat, stirring until it becomes a syrup. Don’t forget to add the lemon peel to the pot with the syrup. The smell should already have your nostrils flaring. Finally, when your syrup is ready, lower the heat and slowly pour the lemon juice into the pot, stirring as you go. Bring it to another boil and remove from the heat.
Detox Black Lemonade
Ingredients:
750 g of soda
250 g lemon juice, fresh
50-100 g maple syrup
1 teaspoon of activated charcoal, powdered
1 pinch of salt
ice, to serve
lemon slices, to serve
Instructions: mix the sparkling water with the lemon juice and 50 g of maple syrup in a bowl. Taste the mixture and if it seems too sour, add the rest of the maple syrup. Add the activated charcoal, salt and mix. Divide into glasses with ice and serve with the lemon slices.
Green Lemonade with Spirulina
Ingredients:
500 g soda, or sparkling water
lemon juice, from 2 lemons
2 tablespoons stevia
2 teaspoons spirulina, powdered ice
lemon slices, to serve
Instructions: Mix all the ingredients in a bowl until homogenized. Taste the mixture and add a little more stevia if it seems too sour. Pass the mixture through a strainer and serve with ice and lemon slices.
Pink Summer Lady Juice
Ingredients:
250 g water
600 g granulated sugar. For the healthier version of the juice you can use Piloncillo or Muscovado sugar which are unrefined or even 400 grams of maple syrup.
500 g lemon juice
400 g cranberries juice
1200 g. soda
lemon slices, to serve
mint leaves, to serve
ice, to serve
Instructions: in a saucepan, add the water and sugar and boil over medium-high heat for 3-4 minutes, until the sugar comes to a boil and dissolves. Remove the pot from the heat, transfer the syrup to a bowl and add the lemon juice, cranberry juice and sparkling water (soda). Transfer to the refrigerator and allow to cool completely. Serve with ice, lemon slices and mint leaves.
Icarian Traditional Juice For Longevity No1
Ingredients:
2 red apples
3 carrots
40 g ginger, fresh, peeled
200 g beetroot, boiled
1 tsp turmeric
pepper
orange juice, from 2 oranges
ice, to serve
Instructions: cut the apples into 4 pieces and remove the cores. Peel the carrots and cut them into rough pieces. Place the apples, carrots, ginger, beetroot, turmeric, pepper and orange juice in a blender. Cover the blender and blend on high speed for 2-3 minutes until all the ingredients are dissolved. If more liquid is needed, add a little more juice. Serve with ice.
Icarian Traditional Juice For Longevity No2
Ingredients:
2 green apples
80 g spinach, fresh, leaves only
1/2 bunch parsley
2 cucumbers, large, peeled
lemon juice, from 1 lemon
20 g ginger, fresh
150 g water
ice, to serve
Instructions: Cut the apples into 4 pieces and remove the cores. Put the apples in a blender with the spinach, parsley, cucumbers with their seeds, lemon juice, ginger and water. Cover and beat until all the ingredients are dissolved. Serve with ice.
Icarian Traditional Juice For Longevity No3
Ingredients:
orange juice, from 3 medium oranges
1 red apple
3 carrots
50 g aloe juice
Instructions: Add the juice from the oranges to the blender. Peel and core the apple. Cut it into pieces and add it to the blender. Peel the carrots and add them to the blender with the aloe juice. Blend all the ingredients in the blender until they are dissolved, and the mixture is smooth. Serve in glasses.
Love Is in The Air Juice
Ingredients:
500 g water
170 g honey
400 g strawberries, finely chopped
2 tablespoons lemon juice
250 g soda
Instructions: Place a small saucepan over medium heat and mix the water and honey.Bring it almost to a boil, stirring constantly with a spoon until the honey dissolves. Allow to cool in a bowl for 30 minutes to 1 hour. Place the strawberries and lemon juice in a blender and blend. Slowly add the syrup until the mixture is smooth and smooth. Pour into a large measuring cup. Add the soda and stir. Serve in glasses with plenty of ice.
Sexy Summer Juice
Ingredients:
300 g peeled watermelon
300g cherry juice or sour cherry juice
200g apricot juice
200 g red or white grapes juice
1 tablespoon Marple syrup
2 tablespoons lime juice
ice, to serve
Instructions: Blend all the ingredients. Serve in glasses with plenty of ice.
Mediterranean Summer Juice For Weight Management
Ingredients for 2 glasses
100 g raspberries
250 g pineapple, peeled and cut
320 ml grapefruit juice
3-4 mint leaves
Instructions: Start with fresh raspberries and pineapple. Peel and cut the pineapple into small pieces. Place the raspberries and pineapple pieces in the freezer. This will give your juice a slushy, granita-like texture. Once frozen, put the raspberries and pineapple in a blender. Squeeze fresh grapefruit juice and add it to the blender. Blend the mixture until it reaches a smooth, slushy consistency.
Tips for Making the Perfect Summer Juice
Choose Fresh Ingredients
The fresher the ingredients, the better the juice. Always opt for ripe, seasonal fruits and vegetables for the best flavor and nutritional value.
Balance Flavors
A good juice balances sweet, sour, and sometimes spicy flavors. Experiment with different combinations to find what you like best.
Serve Chilled
Summer juices are best enjoyed cold. Always chill your juice before serving or add ice cubes for an instant cool-down.
Experiment and Customize
Don’t be afraid to experiment with different ingredients. Customize your juices to suit your taste preferences and nutritional needs.
Conclusion
Healthy summer juices are a delightful way to stay hydrated and nourished during the hot months. With a variety of fruits, vegetables, herbs, and spices, you can create endless combinations that not only taste great but also support your health. So, grab your blender or juicer and start exploring the vibrant world of summer juices. Cheers to a refreshing and healthy summer!
FAQs
Can I make summer juices in advance?
Yes, you can make summer juices in advance and store them in the refrigerator for up to 24-48 hours. However, they are best enjoyed fresh.
Are there any fruits or vegetables I should avoid juicing?
Some fruits and vegetables like bananas and avocados don’t juice well due to their texture. Stick to juicing more watery produce.
Can I add dairy to my summer juices?
While you can add dairy, it’s not typical for most summer juices. If you prefer a creamier texture, consider using coconut milk or almond milk.
How can I make my juice sweeter without adding sugar?
Use naturally sweet fruits like apples, grapes, or add a bit of honey or agave nectar for sweetness without refined sugar.
What’s the best way to clean my juicer or blender?
Clean your juicer or blender immediately after use to prevent residue from hardening. Most parts can be rinsed with warm soapy wate