Kale Mary juice with chef Gary Dowse
This juice recipe is my healthy version of the famous Bloody Mary cocktail. Instead of the traditional vodka and hot sauce, we've added kale and red chili to a tomato, lemon, and celery base.
What you'll immediately notice is that this juice is thick and creamy, as all the soluble fiber makes its way into the juice. Soluble fiber nourishes and supports the gut microbiome, which promotes digestive health.
You don't need to drink much, and of course you can leave out the chili if you don't like it spicy 🔥
Happy juicing!
The taste
I like the fresh, spicy tomato flavor of this juice recipe. It's salty and herbaceous thanks to the kale leaves.
Ingredients
- 3 kale leaves
- 4 celery stalks
- 3 tomatoes
- 1 lemon
- 1 red chili (optional)
- 1 tbsp Tamari
Time: 5 minutes
Quantity: 800ml
Servings: 4
Preparation
Kale
- Remove the leaves from the main stem (you can juice the stem).
- Chop the leaves roughly.
celery
- Cut the rods into small, thumb-sized pieces across the rods (this shortens the long, fibrous cellulose fibers and prevents them from wrapping around the press).
- You can juice celery leaves, but this adds bitterness, so discard them if you don't like that.
- REVO830: No need to cut into small pieces
- AUTO10S: Cut long pieces so they fit into the funnel.
tomato
- Remove green stems and leaves
- Juice the whole thing
lemon
- Remove stickers and cut off hard ends
- Slice lemons with the peel on to add more flavor and get more juice from each lemon.
chili
- Cut off the stem end
- Halve lengthwise and remove the seeds if you don't want it too spicy, otherwise leave them in.
Cold-press juicing method
Start with the tomatoes, as they are the softest ingredient in this recipe. Put them in the juicer one at a time and let each one pass through before adding more.
Next, juice the chopped kale by the handful.
Next, add the chili if you are using it, then add the chopped celery by the handful.
Finish by adding all the lemon slices at once.
Once you have prepared the juice, pour the tamari into the juice jug and mix it with a spoon before serving.
Tip: You can use Worcestershire sauce or soy sauce instead of tamari.
Layering AUTO10S: Kale, tomatoes, celery, lemon, chili
Health benefits
Kale
Kale is among the most nutrient-dense foods in the world. Its most beneficial component is its ability to reduce inflammation, thanks to its antioxidants and organic sulfur compounds.
Nutrition: Kale contains isothiocyanates, which have been shown to help protect the stomach from H. pylori bacteria. A nutritionally packed leafy vegetable, it boasts incredible healing and rejuvenating properties. Kale is rich in omega-3 fatty acids, chlorophyll, amino acids, vitamins A, C, E, K, B complex, and minerals such as iron, magnesium, copper, and potassium.
Cardiovascular system: Kale is rich in antioxidants such as vitamin C, beta-carotene, and flavonoids. These antioxidants help reduce oxidative stress and inflammation, which are risk factors for cardiovascular disease. It is also rich in potassium, an essential mineral that helps regulate blood pressure and reduce the risk of stroke.
Muscular system: Kale is beneficial for the muscular system due to its high content of vitamins, minerals, and antioxidants. It is particularly rich in vitamin K, which plays a crucial role in maintaining healthy bones and muscles. Vitamin K helps regulate calcium, which is essential for muscle contraction. Furthermore, kale is a good source of iron, necessary for the production of hemoglobin, a protein in red blood cells that carries oxygen to the muscles. Including kale in your diet can help support muscle function, repair, and overall muscle health.
Nervous system: Kale also provides a good amount of plant-based omega-3 fatty acids in the form of alpha-linolenic acid (ALA), which is vital for good brain health.
celery
Celery is technically an herb, but we eat and cook it like a vegetable.
Celery is a versatile vegetable that offers numerous health benefits thanks to its unique nutritional profile.
Celery juice is very alkaline in the body, which is extremely important after a good workout to flush lactic acid out of the body.
If you would like to learn more about the amazing benefits of drinking celery juice, I recommend the book "Celery Juice" by Anthony William.
Here's why celery is good for various systems in our body:
Nutrition: Celery is low in calories but rich in essential nutrients such as vitamin K, vitamin C, potassium, and folic acid. It also contains antioxidants such as flavonoids, beta-carotene, and vitamin C.
Cardiovascular system: Celery contains compounds called phthalides, which have been shown to help lower blood pressure by relaxing the muscles around the arteries and widening the blood vessels. The high potassium content in celery may also help regulate blood pressure.
Digestive system: Celery is an excellent source of fiber, which is essential for maintaining a healthy digestive system. Fiber helps regulate bowel movements, prevent constipation, and may reduce the risk of digestive disorders such as irritable bowel syndrome (IBS) and diverticulitis.
Immune system: Celery contains antioxidants such as vitamin C and flavonoids, which help protect cells from damage caused by free radicals. These antioxidants can help strengthen the immune system and reduce the risk of chronic diseases.
Inflammatory response: Celery contains compounds such as luteolin and polyacetylenes, which have anti-inflammatory properties. These compounds can help reduce inflammation in the body associated with various chronic diseases.
Detoxification: Celery is a natural diuretic, meaning it can help flush toxins from the body by increasing urine production. It also contains compounds that can help stimulate liver enzymes involved in detoxification processes.
tomato
Tomatoes are a versatile fruit, botanically classified as a berry. They come in a wide variety of colors, shapes, and sizes, with flavors ranging from sweet to tart. They are rich in vitamins, minerals, and antioxidants, making them a healthy addition to any diet.
Nutrition: Tomatoes are a good source of vitamins A, C, and K. They also contain potassium, manganese, and are rich in antioxidants.
All systems: Tomatoes are a nutritional powerhouse that benefits all body systems. They are rich in vitamins A, C, and K, which are essential for vision, immune function, and blood clotting. Furthermore, they contain minerals such as potassium and manganese, which are crucial for heart health, muscle function, and bone health. Tomatoes are also packed with antioxidants, including lycopene, beta-carotene, and vitamin C, which reduce inflammation and oxidative stress, lowering the risk of chronic diseases such as heart disease and cancer.
Cardiovascular system: Tomatoes are a rich source of antioxidants such as lycopene, vitamin C, and beta-carotene. These antioxidants help reduce inflammation and oxidative stress in the body, which are risk factors for heart disease. Lycopene, a carotenoid pigment that gives tomatoes their red color, has been linked to a reduced risk of heart disease. It may help lower LDL (bad) cholesterol and reduce the risk of blood clots. Tomatoes are also a good source of potassium, a mineral that helps regulate blood pressure. Consuming potassium-rich foods like tomatoes may help lower blood pressure and reduce the risk of heart disease.
Digestive system: Tomatoes are not only delicious but also incredibly nutritious, thanks to lycopene, their outstanding nutrient. Lycopene is particularly beneficial for liver health, as it helps protect the liver from cell damage and supports the safe and efficient detoxification of red blood cells. This makes tomatoes a great addition to your diet for promoting digestive health and overall well-being.
Immune system: Tomatoes are also great for the immune system. Nutrients in tomatoes first promote the production of more T-cells, white blood cells that fight foreign substances like bacteria and viruses. The nutrients in tomatoes also protect these white blood cells from damage caused by free radicals.
Muscular system: Tomatoes are beneficial for the muscular system due to their rich nutrient content. They are a good source of potassium, which is essential for muscle contraction and maintaining electrolyte balance. Furthermore, tomatoes contain antioxidants such as vitamin C and lycopene, which help reduce inflammation and oxidative stress in the muscles. The vitamin K in tomatoes is also important for bone health, supporting muscle structure and preventing muscle weakness. Including tomatoes in your diet can help support muscle function, repair, and overall muscle health, making them a valuable addition to any diet.
lemon
Lemons are an essential ingredient in any juicing kitchen. They help improve the flavor of vegetable juices and help fruit juices keep longer when refrigerated. Lemons are rich in bioflavonoids, which can significantly boost the immune system and reduce inflammation in the body. Lemon juice is particularly beneficial for colds, coughs, and sore throats.
Lemons are not only a bright and tangy addition to dishes, but they also offer a range of health benefits. Here's why lemons are good for various systems in our body:
Nutrition: Lemons are low in calories but rich in vitamin C, a powerful antioxidant that helps protect cells from damage. They also contain citric acid, potassium, and other nutrients that support overall health.
Digestive system: The citric acid in lemons can help improve digestion by stimulating the production of stomach acid. This can aid in the digestion of food and prevent digestive problems such as indigestion and bloating.
Immune system: Vitamin C is essential for a healthy immune system. Lemons are a great source of vitamin C, which can help strengthen the immune system and reduce the duration and severity of colds and flu.
Detoxification: Lemons are often used in detox diets because they can help cleanse the body and promote the elimination of toxins. The citric acid in lemons helps stimulate the liver, the body's main detoxification organ. Lemons act as a cleanser and astringent; they draw toxins out of the tissues and stimulate the liver to detoxify. Lemon juice is also beneficial for removing toxins from the body in the form of old drug residues.
Skin health: The antioxidants in lemons, including vitamin C, can help reduce the signs of aging and improve skin health. Lemon juice can also be used topically to lighten dark spots and blemishes.
Hydration: Lemon water is a refreshing and hydrating drink that can help keep you hydrated throughout the day. Staying hydrated is important for overall health and can help improve energy levels and mood.
Chili (red)
Red chili peppers aren't just a fiery addition to your favorite dishes; they also offer a range of health benefits. However, it's important to consume them in moderation, especially if you have a sensitive stomach or digestive issues. Here's why red chili peppers are good for various systems in our body:
Nutrition: Red chilies are rich in vitamins A, C, and E, as well as minerals such as potassium and folic acid. They also contain capsaicin, the compound responsible for their spicy heat, which has been linked to various health benefits.
Cardiovascular system: Capsaicin in red chili peppers can help improve heart health by lowering cholesterol, improving blood flow, and reducing blood pressure. It can also help prevent blood clots, which may reduce the risk of heart attacks and strokes.
Digestive system: Red chilies can stimulate the production of stomach acid, which can improve digestion. They can also help reduce the risk of stomach ulcers by killing harmful bacteria in the stomach.
Immune system: The high vitamin C content in red chilies can help strengthen the immune system and protect against infections. They also contain antioxidants that help fight free radicals and reduce inflammation in the body.
Metabolic health: Capsaicin has been shown to increase metabolism, which can aid in weight loss. It can also help regulate blood sugar levels, which is beneficial for people with diabetes.
Pain relief: Topical application of capsaicin has been shown to relieve pain by desensitizing nerve receptors. It is often used in creams and patches to relieve pain associated with conditions such as arthritis and neuropathy.
Recipes: click here
Gary Dowse
Master Juice Chef, Kuvings Australia
Gary is a powerhouse in the world of juicing and plant-based nutrition, driven by an unwavering passion for health and well-being. With certifications in natural juice therapy and whole-food plant nutrition, Gary is a dedicated educator who empowers individuals to experience the transformative benefits of juicing and plant-based eating.
Through his insightful books and dynamic online courses, Gary champions the preventive and restorative healing powers associated with a lifestyle rich in living juices and wholesome, plant-based foods.
His mission is to inspire and guide others on their journey to optimal health and vitality.
Disclaimer: The information contained in this article is for educational purposes only and is compiled from various books and websites. If you undertake any of the recommended actions without the supervision of a licensed healthcare professional, you do so at your own risk. The author, Gary Dowse, does not offer medical advice or prescribe the use of any technique as a form of treatment for physical, emotional, or medical problems without the advice of a physician, either directly or indirectly.
