Swiss Chard and Apple Juice
Swiss chard has an unfair reputation as the awkward green. Its flavour is mild, almost earthy-sweet, and it juices into a gentle green glass that takes well to sweet apple and a thumb of ginger. Chard is one of the few vegetables with a serious amount of vitamin K, the nutrient that helps your body put calcium where it belongs, so this is the juice I reach for when I want a green that earns its keep without tasting like lawn clippings.
Equipment
- 1 Juicer masticating or centrifugal
- 1 High-speed blender for the blender method
- 1 Nut milk bag or fine-mesh sieve to strain the blender version
- 2 Airtight glass bottles for storing
- 1 Budget cold press juicer a great value alternative
- 1 Budget blender a great value alternative
Ingredients
- 150 g Swiss chard leaves about 4 big leaves. Rinse well and chop roughly, juicy white stalks included
- 2 sweet apples about 300g, quartered. Gala or Jazz work well; the sweeter the apple, the less green it tastes
- 100 g cucumber roughly a third of one, no need to peel
- 1/2 lemon peeled so the pith does not make it bitter
- 10 g fresh ginger peeled, about a thumb-sized piece
- 150 ml cold water only if using the blender method
Instructions
Juicer method
- Rinse the chard well and shake off most of the water. Chop it and the apples into pieces that fit your feed tube, peel the lemon and ginger, and cut the cucumber into chunks.
- Feed the chard through the juicer a handful at a time, pushing an apple wedge through behind each handful. Leafy greens can cling to the auger, and the apple clears it. Follow with the cucumber, then the lemon and ginger.
- Stir the juice, pour into two glasses and drink straight away. If you want it cold, chill the ingredients for an hour first rather than adding ice and watering it down.
Blender method
- Put the chard, apples, cucumber, lemon and ginger in a blender with the cold water. Blend on high for 45 to 60 seconds, until completely smooth.
- Pour through a nut milk bag or fine-mesh sieve and press well with the back of a spoon to get every drop out.
- For a little more fibre, leave some of the pulp in. Pour into two glasses and drink straight away.
Notes
Keeps for up to 24 hours in an airtight bottle in the fridge. It separates as it sits, so shake well before pouring. One honest word: chard is naturally high in oxalates, so this is an everyday green for most people but not something to drink by the litre. If you have ever had kidney stones, check with your GP before making it a regular habit.
Nutrition
Serving: 1glassCalories: 110kcalCarbohydrates: 27gProtein: 2gSodium: 150mgPotassium: 540mgFiber: 1gSugar: 18gVitamin A: 3800IUVitamin C: 30mg
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