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How To Create Low Calorie Juicing Recipes For Weight Loss

Updated on June 18, 2013

Low Calorie Juicing Recipes

Beautiful, flavorful fruits and vegetables create low calorie, nutritionally dense juices.
Beautiful, flavorful fruits and vegetables create low calorie, nutritionally dense juices. | Source

Creating Low Calorie Juice Recipes

Creating Low Calorie Juice

Making juice is a healthy addition to any diet plan. Diet juicing is watching how many calories you consume in your juice. If you want to make low calorie juices, certain vegetables and fruits will be better choices than others.

When creating juices with your juicer, you may be inclined to go towards many of the sweeter vegetables and fruits. While this is fine for when consuming small amounts, overconsumption of sweet juices can contribute to weight gain. You may feel that drinking homemade juice is healthy (it is) and low in fat (it is) but certain vegetables and fruits can add a lot of calories.

If you are looking to lose weight, or maintain your weight, you’ll want to use certain vegetables and fruits more sparingly.

Most Vegetables and Some Fruits are Low Calorie

There is definitely quite an abundance of low calorie vegetables and fruits to choose from. In order to know which ones are lower in calories, follow these guidelines:

  1. Avoid starchy vegetables. (like butternut squash, acorn squash, potatoes, corn, peas and parsnips)
  2. Pick dark green vegetables. (Spinach, kale, greens, etc.) These are also high in Chlorophyll which is very healthy.
  3. Choose summer veggies. (summer squash, zucchini, radishes and tomatoes)
  4. Pick fruits and veggies that have a lot of juice. Juice = water = less calories. More juice and less calories. The ones that have less juice require you to use more of them, raising the calorie count.

KNOW WHICH FRUITS AND VEGETABLES ARE LOW CALORIE

Below are common vegetables and fruits and their calorie information:

VEGETABLES CALORIES

Asparagus (5 spears) 20

Bell Pepper (1 medium) 25

Broccoli (1 medium stalk) 45

Carrot (1, 7” long) 30

Cauliflower (1/6 medium) 25

Celery (2 medium stalks) 15

Green Beans (3/4 cup) 20

Green Cabbage (1/12 head) 25

Green Onion (1/4 cup) 10

Kale (1 cup) 10

Leaf Lettuce (1 ½ cup) 15

Mushrooms (5 medium) 20

Onion (1 medium) 45

Radishes (7) 10

Summer Squash (1/2 medium) 20

Spinach (1 cup) 7


FRUITS CALORIES

Apple (1 large) 130

Avocado (1/5 medium) 50

Banana (1 medium) 110

Cantaloupe (1/4 medium) 50

Grapefruit (1/2 medium) 60

Grapes (3/4 cup) 90

Honeydew Melon (1/10 medium) 50

Kiwifruit (2 medium) 90

Lemon (1 medium) 15

Nectarine (1 medium) 60

Orange (1 medium) 80

Peach (1 medium) 60

Pear (1 medium) 100

Pineapple (2 slices, 3” x ¾”) 50

Plums (2 medium) 70

Strawberries (8 medium) 50

Sweet Cherries (21 medium) 100

Tangerine (1 medium) 50

Watermelon (2 cups) 80

BEST LOW CALORIE JUICE RECIPES

Making a low calorie juice without even checking the calorie list actually isn't too hard. You just want to focus mainly on using less sweet vegetables and only add a fruit (apples are usually best for sweetening the juice) for sweetness.

Another big help for adding flavor is lemon. A 1/2 inch to 1 inch slice of lemon (with its rind still on) adds so much flavor and freshness to any juice. It is great at masking some stronger flavors. I'm always amazed at how much better a juice tastes with the lemon flavor.

If you don't like the taste of the juice with so much vegetable, there is another solution. Serve it VERY cold. I often shake my juice over ice in a martini shaker. Then I even go as far as serving it in a beautiful martini glass. This way I feel like I'm really drinking something special and it makes it more of a treat. Making a low calorie juice enjoyable is a great way to get all that nutrition in as well as feeling like you're treating yourself.

A FAVORITE LOW CALORIE JUICE RECIPE


A Low Calorie Juice Treat

Recipe: Low Calorie Delight Juice

Summary: This low calorie juicing recipe is so tasty, you'll never know its good for you!

Ingredients

  • 1 large carrot (or 5 baby carrots)
  • 3 stalks celery
  • 1 cup spinach
  • 1 apple
  • 1/2 a small lemon, or 1 inch larger lemon (unwaxed, leave peel on)

INSTRUCTIONS

  1. Shake over ice.
  2. Serve this guilt free juicing recipe in a fancy martini or wine glass.

Preparation time: 5 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Gluten free, Raw

Number of servings (yield): 1

Calories: 145

Whenever you are making a low calorie juicing recipe, just remember that lemon and chilling over ice will make any juice taste better.

For more information on juicing and smoothie making, check out my blog www.JuicingJuice.com

Click here for 10 low calorie juicing recipes.

Comments

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    • profile image

      jenna silvers 4 years ago

      I've never tried juicing before.. what are the best recommended ones to try first?(:

    • profile image

      BJ Russell 4 years ago

      I have a Breville juicer and it works great; blends up kale and other greens to give me a little choriphyll (which goes a long way); great with carrots or anything hard; most of the time just juice on "high". am sprouting wheatgrass and have not harvested to juice it yet; don't know about it yet. Kales give the most green juice; and I even juice the stems of brocolii and beetgreens. I usually mix a carrot and 1/2 fruit with green juic. For the red juice using a slice of beet, a carrot and an 1/2 orange...tastes great!

    • profile image

      Jeff Stevens 5 years ago

      Very interesting write up. I like the detailed breakdown of caloric content for each. It would be interesting to see details on trying to match and combine tastes of each vegetable/fruit in order to provide an ingest-able taste instead of focusing purely on calories.

      We have some pretty tasty juicing recipes over at http://www.juicingforweightlossguide.com/category/...

      I hope you'll stop by and try some of them out. I'd love to hear your thoughts on them.

      Thanks,

      Jeff

    • profile image

      Es 5 years ago

    • RoxiM profile image

      RoxiM 5 years ago from West Virginia

      My blender won't handle kale or wheatgrass, either, and the juicer doesn't give much juice from these. I've tried spinach, but I'd like to be able to add other greens to my juices and smoothies. Any suggestions?

    • Matthew Maktub profile image

      Matthew Foreman 5 years ago from Las Vegas

      I haven't done wheatgrass in a while. I have a juiceman juicer and it didn't extract much juice from wheatgrass so I stopped doing it. I have tried making a green smoothie using just a blender with varied results. I haven't tried spinach yet, but I used kale in the blender. I don't have a high-powered blender so sometimes it doesn't blend as smooth as I would like but still gets the job done.

    • Michelle Hertz profile image
      Author

      Michelle Hertz 5 years ago

      Do you juice Wheatgrass? I'm wondering how that would taste in a smoothie. I throw spinach into every smoothie I make and its amazing that it doesn't taste like anything, just adds nutrition. Also, I add raw sesame seeds (I have a Vitamix) first to make them into a powder. It makes any smoothie more dairy-like (creamy) even if you don't add any yogurt plus it adds protein.

      Thanks for your nice comment :)

      Michelle

    • Matthew Maktub profile image

      Matthew Foreman 6 years ago from Las Vegas

      Nice, I love juicing. Lately I have been juicing my greens then throwing the juice in a blender to blend in apples, pineapple and mangoes. Blending keeps more of the fiber in the fruits so it comes out more like a smoothie.

    • KrystalD profile image

      KrystalD 6 years ago from Los Angeles

      I love juicing and this article as really informative :)

    • Michelle Hertz profile image
      Author

      Michelle Hertz 6 years ago

      That's awesome! I've been drinking juice to be healthy, but now I'm realizing what a nice summer drink they make served over ice. I made my kids an orange, kiwi, grapefruit and lemon juice this afternoon. Really yummy! Much better than any commercial juice with added sugar.

      If you need any more ideas check out my blog (juicingjuice.com)

      Happy Juicing!

      Michelle

    • RoxiM profile image

      RoxiM 6 years ago from West Virginia

      The recipe sounds yummy, and it inspired me to dig out my juicer, which I haven't used since last summer. I do love fresh juices made from fruits and veggies.

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