Green Giant Juice

Makes 3 cups (750 mL), enough for 2 servings

A serving of this juice delivers 150 milligrams of calcium and 5 grams of protein, plus iron, magnesium, manganese, potassium, zinc, and beta carotene (converted in the body to vitamin A), vitamins B6 and K, and folate, and less than half a gram of fat. As a bonus, the calcium in kale is about twice as available to the body as the calcium from cow’s milk.

8 ounces (220 g) kale, including stems
1/2 head romaine lettuce
1 cucumber, quartered lengthwise
1 apple
4 stalks celery
1 lemon, peeled
1-inch (3 cm) piece of fresh ginger or to taste (optional)
Juice the kale, lettuce, cucumber, apple, celery, lemon, and ginger. Serve immediately.

Per 1 1/2 cups (375 mL): calories: 57, protein: 5 g, fat: 0.4 g, carbohydrate: 8 g, dietary fibre: 3 g, calcium: 155 mg, iron: 1.4 mg, magnesium: 48 mg, potassium: 835 mg, sodium: 110 mg, zinc: 0.6 mg, vitamin B 12: 0 mcg, vitamin C: 15 mg, vitamin E: 1.5 mg, omega-6 fatty acids: 0.1 g, omega-3 fatty acids: 0.2 g

Percentage of calories from protein 35%, fat 7%, carbohydrate 58%