Christmas usually means richer food, more sweets and more alcohol than the rest of the year. A fresh juice or smoothie will not cancel that out, but it is an easy way to fit in some extra fruit and vegetables between festive meals and to drink something refreshing that is not alcohol. Here are five seasonal recipes, plus tips to keep them healthy.
Juice or smoothie?
Juicing removes most of the fibre, so juices are less filling and the natural sugars are absorbed faster. Blending keeps the fibre. If you have a blender rather than a juicer, make these as smoothies by adding a little water and blending the whole fruit and vegetables. Either way, the NHS counts juices and smoothies as a maximum of one portion of your 5 A Day (NHS), and a small glass of about 150 ml is plenty.
1. Cranberry, orange and ginger
A festive, tart juice with vitamin C from orange and cranberry. Cranberries are very sour, so balance them with orange rather than adding sugar.
Ingredients: 2 oranges (peeled), 1 handful fresh or frozen cranberries, 1 apple, 2 cm fresh ginger.
2. Beetroot, apple and carrot
Earthy and sweet, with a deep red colour that looks great on a Christmas table. Beetroot is a natural source of nitrates. Read more about beetroot juice benefits.
Ingredients: 1 medium beetroot, 2 carrots, 1 apple, juice of ½ lemon.
3. Green winter juice
A lighter option after a heavy meal, made with seasonal greens.
Ingredients: 2 handfuls kale or spinach, 1 cucumber, 2 celery sticks, 1 green apple, juice of 1 lime, a few mint leaves.
4. Pomegranate and pear
Pomegranate seeds add sparkle and polyphenols; pear gives a mellow sweetness.
Ingredients: seeds of 1 pomegranate, 2 ripe pears, juice of ½ lemon, a pinch of cinnamon.
5. Spiced carrot, orange and turmeric
Warming spices make this feel festive. Add a pinch of black pepper to help absorb the turmeric. See our post on ginger and turmeric for a warm version.
Ingredients: 4 carrots, 2 oranges (peeled), 1 cm fresh turmeric or ½ tsp ground, 1 cm ginger, a pinch of black pepper.
Tips for healthier festive juices
- Use more vegetables than fruit to keep sugar down.
- Serve small glasses alongside a meal or snack with protein.
- Top up with sparkling water for a lighter, longer drink and an alcohol-free alternative at parties.
- Drink fresh juice soon after making it.
- Do not replace meals with juice for days at a time over the holidays.
Do Christmas detox juices really detox?
Your liver and kidneys deal with the extra food and alcohol, and there is little evidence that juices or detox products speed this up (NCCIH). The most helpful things you can do are drink less alcohol, drink water, keep eating vegetables and stay active. After the holidays, our post-Christmas detox plan can help you get back on track.
Who should be careful
People with diabetes should be cautious with fruit juices because of their sugar content. People with kidney disease may need to limit high-potassium ingredients such as beetroot, oranges and leafy greens. Grapefruit juice interacts with several medicines, so it has been left out of these recipes.
Frequently asked questions
Can I make these without a juicer?
Yes. Blend the ingredients with a little water and either drink as a smoothie or strain through a sieve.
Can I make them ahead of time?
They are best fresh, but will keep in a sealed bottle in the fridge for up to 24 hours.
This article is for general information and is not a substitute for medical advice.
