In growing numbers, people are taking their nutrition and their health seriously. They have turned to green juicing to enhance their health, boost their energy, minimize their likelihood of developing the typical health issues that face society today. There are many benefits to green juicing your day-to-day serving of vegetables and fruit rather than eating them as whole foods.
What exactly is Green Juicing?
Green juicing also referred to as vegetable juicing, combines several leafy greens as well as other vegetables that are then processed by way of a juicer, rather than a blender.
Within the fast-paced world today, time is easily the most precious commodity for many people, especially working professionals. To save time, they consider junk foods, that include frozen meals and canned foods. They may be convenient and simple to make.
However, overeating junk foods could end up being harmful to the bodies. They contain substantial quantities of trans-fats, i.e., bad fats, and sugar. Prolonged consumption of such foods causes individuals to fall sick easily. Along with stress within this society, it’s no surprise diseases tend to be more frequent and rampant in our midst today!
Health is wealth. As increasing number of individuals are becoming mindful of their own health and total wellness, many have incorporated green juicing in their diets. You can easily prepare and saves time. And what’s more, the advantages of green juicing are tremendous.
Advantages of Green Juicing
Eating greens are great for our overall health and total well-being. The body has to take in some nutrients for optimal functionality.
Health authorities’ recommendation would be to consume eight servings of greens daily. Not many people reach that because it means eating plenty of veggies every day, which is a complicated job to complete. There exists a limit to just how much food we can consume in every meal, too. Furthermore, overeating vegetables can, consequently, cause unnecessary stress to the bodies and cause our digestive organs to become overworked.
Green juicing is a terrific way to get massive amounts of veggies into our system, without overworking our organs. Juicing is a secure method of getting more vegetables into our diet. We can get into the recommended one day’s amount of nutrients from fresh greens all in only one glass. Whenever we drink vegetable juice, minerals, vitamins, and enzymes are absorbed straight into our system. Consequently, these nutrients do not possess to become further split up, and therefore cause our organs to become overworked.
Vegetables contain insoluble fibers that make absorbing certain nutrients into the body difficult. Rather than eating and chewing on fresh produce, green juicing allows the body to soak up these nutrients better.
For all those with digestion problems, drinking vegetable juice is an excellent means for the body to soak up plenty of nutrients from vegetables which might otherwise be a challenge when they would eat fresh produces. This really is made possible because the fiber, which might cause digestion problems, is separated from your juice.
Drinking freshly made vegetable juices every day may have a great impact on our skin’s texture and tone. Recent research indicates that individuals with skin woes like skin blemishes, acne, blackheads, or redness who increased their usage of vegetables have discovered their skin texture is becoming brighter and smoother. Their skin glows based on the research.
The condition of the skin reflects the condition of our inner health. The skin is the main way in which the body detoxifies through. Whenever we eat deep-fried and junk foods, the body will attempt to detoxify the dangerous substances referred to as toxins. When we usually do not take enough vegetables to purge these toxins out through our system, the poisons are going to be pushed out with the skin and cause acne, blemishes as well as other skin conditions.
We treat the skin disorders with external facial applications which will help to some certain extent; we need to also address these disorders from your inside-out.
Great skin is produced from your inside. To keep it healthy, supple, and clear, it can require a constant stream of-natural nutrients like minerals, antioxidants, vitamins, and enzymes which can be highly absorbed. Drinking green juices will give you the appropriate nutrients for healthy skin.
Eating raw and fresh foods helps clear up the skin from your inside-out. Most vegetables are loaded with antioxidants which protect the skin from toxins. It can also help accelerate the repair of damaged cells and skin regeneration, which provides us glowing skin. It reduces any indications of premature aging too!
When drinking a glass of fresh green juice, we have been loading the body with minerals found in these vegetables, which help to detoxify the body. These nutrients permit us to heal, minimize the potential risk of sicknesses and therefore remain healthy. Consequently, it cuts down on our cravings for junk foods and sweets that, most of the time, add-on unwanted pounds to the bodies.
Whenever we drink vegetable juices, we have been feeding what the body needs. And since the body get what exactly is required, it suppresses our appetite and keeps us full. The body is not going to send signals to the brain, which make us crave for several foods, especially bad foods that put unwanted pounds on us. Our stomachs won’t get hunger pangs that can make us search for more food.
In contrast to popular belief that green juices taste yucky, it tastes great. You can vary the juice concoction to make it much more flavorful and tasty with the addition of mint or ginger. You may also add lemon too. You’ll surely take pleasure in the juice a great deal that you’ll decide to make vegetable juices and not overeating unhealthy snacks whenever you get those hunger pangs.
With a lesser intake of food and much more nutrition from drinking green juices, it can inevitably cause us to get rid of those extra kilos.
4. Body Detox
The surroundings we reside in today are filled with pollutants and harmful particles within the air. Unknowingly, we absorb these toxic substances into the body and therefore cause damages to the body. Along with the junk foods, i.e., junk foods, we eat, it’s no surprise the body is hugely filled with toxins that should be cleared out.
Digestion problems, bad skins, headaches, brittle hair and nails, body pains, and aches are warning signs of toxins within our bodies. When toxins usually are not eliminated properly, it can cause these issues to surface. If you’re battling with these issues, it’s time for a body cleanse.
Body detoxification, or body cleansing, is really a procedure for clearing the body of poisons. It is about nourishing and cleansing the body from within. In a body detox, our colons and kidneys are cleansed since these organs are accountable for removing toxins from our bodies. Cleansing the body protects us from diseases and keeps us in optimum health.
Green juicing is a terrific way to detox the body. It does not just refuel the body with healthy nutrients which our bodies need, it can also help to stimulate the liver to get rid of the poisons from the body. Furthermore, it improves blood flow too.
Drinking green juices helps our digestive systems to work correctly. Toxins and unwanted wastes which have accumulated will move through our digestive systems quickly, making us feel more healthy.
5. Energy Booster
Coffee is referred to as a power booster. Many people consider coffee if they want a power boost. Coffee cannot endure the day. Added sugars in coffee may cause a surge in energy, along with a crash afterward. It can provide you with an unexpected boost after a single serving, as well as your energy will degrade before you need to consume the next mug of coffee 3 to 4 hours later. Generally, you’ll need to consume 3 to 4 cups per day for the increase in energy you’re searching for.
While drinking coffee has its own advantages like assist you to shed weight, stay alert and concentrate, and minimizes the potential risks of stroke, it possesses its own group of disadvantages. If you’re not careful, an overdose of coffee can, in fact, hit you. Coffee is toxic, which could cause sicknesses, headaches, restlessness, and insomnia.
Rather than reaching for the caffeinated drink, why not drink green juice instead of coffee? It offers all of the benefits that coffee has, plus more! It is more rejuvenating and is the ideal wake-up drink along with a refresher within the afternoons.
The nutrients within the vegetables are food for each cell within our bodies. The green pigment also referred to as chlorophyll, helps with blood flow, thereby increasing brain function and boost energy.
Green Juicing Vs. Green Smoothie
Vegetables can be the most healing and healthy food on the planet. They contain plenty of nutrients and vitamins which our bodies need. They may be alkaline and contain cancer-fighting agents to assist combat against cancer.
To make sure that we obtain optimal nutrition, we’ll have to consume a minimum of .5 lbs of fresh greens every day. It won’t be possible with typical consumption through our mouths. Furthermore, there exists a limit regarding just how much we can eat, and many of these greens aren’t tasty when eaten raw. This is the time blending and juicing greens enter into play.
Both blending and juicing are ideal for incorporating plenty of fresh produce into our diets. They may be good ways to consume way over what we should otherwise eat. For all those vegetables we hate eating, we can turn them into tasty treats by including and mixing them with other vegetables by blending or juicing.
Many people are unclear about the differences involving the two, plus they believe they are juicing if they are actually blending. There exists, however, one main difference, and that is undoubtedly within the pulp.
Whether we decide to juice or blend, we have been infusing the body with nutrient-packed drinks. Regularly drinking them will curb our appetites and lower our cravings for junk foods and sugar. We have been providing our cells with what they really want and, in exchange, the body no more crave for junk foods. It can also help the body absorb the nutrients more easily and quickly since the foods are pre-digested in juicing or blending.
Green Juicing Juicers
Juicers are utilized to make juices. Green juicing involves extracting the juice, including water and nutrients, and leaving the pulp, the insoluble fiber, behind. When juicing, the juice is separated from your pulp, that is then discarded.
Fiber is useful for us. It keeps our digestive systems healthy, so it helps to decelerate sugar absorption into the body. Even though it is perfect for us, the reality is that fiber prevents nutrients from being distributed around the body. Furthermore, some nutrients stay in the pulp that our bodies are not going to get.
Once the pulp is separated from your juice, the body can absorb all of the nutrients, giving us a lift in energy instantly. In juicing, the nutrients can easily be bought to become absorbed because the body does not possess to get rid of along the elements of the meals. 70% of the nutrients goes directly into the glass whenever we juice. With no pulp, the body will absorb 100% from the nutrients, compared to the pulp present.
For all those fresh greens we don’t usually eat, like beets or kale, green juicing permits us to test out them. These vegetables we might not like to consume are generally packed filled with vitamins and nutrients we might not get in other vegetables.
Something to consider is the fact that we can’t replace meals with green juicing, as it’s not really a main supply of protein. Fibers and proteins are what’s required to keep us full. Without both of these nutrients, it will likely be hard for all of us to not experience hunger.
However, if you’re trying to improve your fresh produce intake, then green juicing is the ideal solution!
Green Smoothie Blenders
Blenders are utilized to make smoothies. Green smoothie involves blending the entire produce including its pulp into a smoothie. There is nothing removed or separated. The pulp will not be removed when blending. The produce is thicker than juicing, because the pulp and fiber are within it.
Drinking green smoothies enable you to boost the vegetables intake significantly daily. This is a ‘fast food’ for busy individuals who have virtually no time to prepare. It’s an excellent meal replacement.
Pros and Cons
Now that we know the differences between green juicing and green smoothie, let’s take a look at the pros and cons of each method.
Green Juicing Pros
- More vegetable servings per glass
Pulp is removed when you juice. Because of that, more vegetable juice will be able to fit into the glass as compared to smoothie.
- Gives you instant rush of energy
Juicing produces a higher concentration of vegetables and nutrients in one glass than smoothie. Our bodies do not need to do the hard work of digesting the veggies because juicing produces pre-digested veggies that enables our bodies to absorb the nutrients much quicker.
- Makes digesting nutrients easier
Juicing draws water and nutrients out from vegetables, leaving behind the pulps and fibers. Unlike smoothie, these nutrients go straight into our body systems without having to use our energy to digest all the fibers.
- Enzymes not destroyed
Unlike blending, juicers do not have high-speed blades that, when run, causes the juices to be slightly heated. And this can kill off the enzymes that are beneficial to us.
Green Juicing Cons
- Fiber content
The recommended daily fiber intake is at least 25g. The average that an American gets currently is only 15g a day. Because juicing removes the fiber from the vegetables we juice, we’ll need to get enough fiber intake from other sources of fruits and vegetables.
- Difficult to clean juicers
Cleaning juicers is a bit cumbersome, as juicers consist of more parts than in blenders. It also takes a longer time to clean too.
- Need to buy more vegetables
Green juicing requires more vegetables per serving than blending. Therefore, we need to buy more vegetables, which will cost more.
- More space required in refrigerator
Because more vegetables are required for green juicing, we would need more space to store them too.
Green Smoothie Pros
- Fiber keeps us full longer
When blending, the fiber is not removed from the vegetable, and is consumed together with the veggies. Fiber fills up the space in our stomachs and keep us full longer. This prevents us from getting hungry and eating unnecessary.
- Minimal costs
Less vegetables are required, and therefore cost lesser than juicing. Furthermore, we do not need special equipment to make green smoothies. Most households would have already own a blender in their home.
- Add a little flavor
If you or your kids don’t like the tastes of vegetables, you can throw in fruits, milk, nuts, etc. into the blender to make it more flavorful. You and your kids will love it!
Green Smoothie Cons
- Less nutrients per serving
As the fiber stays in smoothies, we’ll need to drink lots of smoothies to get the same amount of nutrients, minerals and vitamins we get from drinking one glass of juice.
- Some vegetables not suitable for blending
Some vegetables, especially root vegetables, like sweet potatoes, beets and carrots are not suitable for blending. They don’t taste good, and come off as bitter. They’re more suitable for juicing.
How to Begin Green Juicing In The Event You Hate the Flavor of Vegetable Juice?
A recently available survey found that around 30% of individuals residing in the States fear green juices. The absence of fondness towards these drinks can come out being a surprise for many people, considering their unmatched health advantages. Well, it’s not the color, or even the appearance they find unattractive; it’s just that bitter taste.
Individuals who choose to start green juicing routines often decide to leave it soon, and it’s due to the same reason mentioned previously; the taste. Celery, most definitely, would not taste such as the fruity tart smoothies they could be used to. It’s vital to bear in mind while registering for green juicing that you’re not inside it for your taste, but you’re searching for physical wellness.
For somebody who appreciates it, there’s additionally a good side to some glass filled with juiced up vegetables. You’ll find a great deal to feel better about while you drink these green juices, knowing it’s best for the body.
Exactly What Makes People Continue Green Juicing?
Reminding yourself of the countless benefits of green juices is the primary answer to keep away the hatred you might have on their behalf. If you’re trying to make progress within this practice of green juicing, you’ll need to learn how to disregard the only flaw there exists into it; occasional bitterness.
Green juices often alkalize the body effectively, and the advantages of a suitably alkalized body are wide-ranging. A couple of such health pros worth mentioning are:
- An infinitely more elastic and youthful feel on the skin.
- Deeper and much more effective sleep cycles.
- Increased physical energy.
- Prevention against flu, cold, and migraines.
- A much better degree of concentration and mental alertness.
- Improved digestion.
- A naturally sourced feeling of calm.
- Lesser chances for arthritis and osteoporosis to happen.
Aside from the alkalizing properties of green juices, it’s worth mentioning they are also full of anti-oxidants. Anti-oxidants have been discovered to contain various healthful properties. Isn’t that most worth a chug of slight bitterness each day?
How you can NOT Hate Green Juicing
There are methods you can adopt which will hugely reduce the likelihood of you deciding that you’ve had enough, and ultimately quitting. It is really not likely to be a simple practice being a starter, however with the best techniques and strategies, you’ll surely possess a better shot at keeping it. In the event you don’t like vegetable juice yet still want to begin a green juicing habit, given here are the ideas you will require.
Keep your routine going:
After attaining a specific realization of because you want these green drinks to take part in your daily life, the next thing is to convince your taste buds to create a few compromises. Great news is the fact that it is possible to potentially change what we should like, when it comes to taste. Repeat exposure has been discovered to become the simplest way to acclimate our taste buds. What this means is, that when you stay with the bitterness for very long enough, you might actually start fancying it.
Green juices would surely taste distinctive from what you’d normally want to drink. However, savoring a brand new taste, and accepting it for anything, is definitely an experience by itself. Comparing all of them with a soda or perhaps a cold drink would only cause someone to lose what’s best concerning the journey of green juicing; a distinctive flavor of something which enters the body for your good.
Choose Various Other Colors:
Yes, green juicing could involve shades apart from green too. It’s about juicing up vegetables, basically. Carrots will prove to add an orange color for your juices, while beets often give your drinks an attractive shade of magenta. Turmeric roots may be used to shift the entire color scheme right into a tint of yellow. In some cases, individuals have found the changed coloration from the juices useful in taking these drinks down.
Sweeten It, however, not with Sugar:
Making your green juices a little more flavorful with some slices of fruit won’t oppose the positive results of vegetables. Fruits have their own own benefits too, as well as the only benefit we’re mainly worried about with regards to their role in green juicing, is they are sweet. Putting in some peer slices, or some chunks of pineapple or Kiwi within the juicer, might make the drink a lot more enjoyable. It’s an excellent tip for your beginners!
Bitter is definitely the Culprit:
Being a starter who doesn’t like vegetable juice, it might be advisable so that you can minimize the bitterness within your green juice recipes. Pairing up bitter vegetables with mellower ones, like Celery with Kale, could come to be a lot less unlikeable. The combinations you decide to go for play a huge role in just how much you’re likely to dislike this habit within the start.
Adding a cucumber in virtually all the green juicing recipes wouldn’t become a bad idea within the start. Cucumber has a tendency to balance bitterness generally, that will end up being very useful. It technically is really a fruit itself, but it’s green, therefore it counts.
Green Juicing Recipes for Beginners
Since we’ve learned the ideas you required to know before stepping into the realm of green juicing, it’s time for you to review a couple of specific drinks that you’ll find much easier to chug being a beginner. The green juices mentioned here are mainly intended for people who’ve just started this practice, and quite understandably, usually do not like such as the bitter taste of Kale and Broccoli.
These recipes turn to add suitable fruits into the blend, and keep the objective of green juicing alive. Experts claim that 80% of those green drinks ought to be produced only by vegetables. Keeping this number in your mind, listed here are the drinks which will suit you better!
Perfectly Sweet Romaine – Ingredients:
- Romaine Lettuce
By far the most attractive point about this recipe, aside from the palatable sweet flavor, would be that the items above are among the cheapest available at the store. The Romaine will certainly bring that healthy green color for your drink, while hardly changing the taste.
Apple & Kale – Ingredients:
Both of these, being the contrary to one another when it comes to flavor, draw out the very best in one another when combined with some fresh lemon juice. Sure, kale includes bitterness, however the other two ingredients work swimmingly to stabilize it. This really is as healthy because it gets for something which tastes just like an additional sour apple juice.
Rise and Shine – Ingredients:
This drink, because the name suggests, helps with making your mornings a great deal fresher when you are full of the hydration that celery and cucumber provide. Apple and cinnamon carve a desirable combo, which makes this healthy drink a delight for your beginners.
Verdant Intermediate – Ingredients:
Now these ingredients must seem like a complete flavor disaster but be confident, the flavor isn’t too bland using this one. This recipe is the healthiest from the ones mentioned here, but simultaneously, it’s mild. Go ahead and squeeze inside a lemon inside it if you think like you’re not ready with this one yet.
Spring Cooler – Ingredients:
- Ginger Root
The main ingredient that makes this green juice get noticed is mint. It will not have more refreshing than this. The apple actively works to sweeten the blend up for the taste buds, as the cucumber and ginger root are those you’ll benefit the best from.
Melon Carrot Juice – Ingredients:
This one’s a personal favorite. The brilliant orange coloration of the drink lightens in the whole green juicing routine. The orange & carrot combo is a fairly common one, and these two ingredients are something you’ll be blending a great deal while you progress further being a green juicer. Here, melon plays a crucial role in making this blend naturally sweet, brighter, along with a delightful breakfast-friendly item.
If you’re looking for a quick nutrient-packed snack or meal that will keep your hunger pangs away, choose green smoothies.
Green Juicing Recipes for Weight Loss
Each of the following recipes offers fruits and vegetables that are key for weight loss. Apples are great as an appetite suppressant. Cucumbers hydrate your body. The best formula for any weight loss juice or smoothie is very simple.
You’ll first want to choose an unsweetened liquid, whether it is coconut water, almond milk or rice milk. You’ll want to add greens. The darker the leafy greens, the better. Spinach has lots of iron for those who struggle with anemia, but of all the dark, leafy greens, kale is the best choice.
After that, pick a few fruits and add 1-2 cups, frozen or unfrozen. Apples, berries, peaches, mangos, are all very good for weight loss. Ginger is an exceptional ingredient in all juices. You don’t need much, just about a thumb’s length.
You can supercharge your juice by adding chia seeds which make you feel fuller, faster, contain a lot of omega-3 fatty acids, absorb toxins and help clean your digestive tract. Other super charging ingredients are coconut oil, avacados, cinnamon and bee pollen, just to name a few.
To finish off your juice, add a sweetener. Choose Stevia, agave or even dates. Get on the fast track to healthy weight loss!
Here are five juice recipes designed to help lose weight.
Number One: The Mean Green
1 Celery Stalk
1 Green Apple
Either juice or blend ingredients.
Number Two: Green Almond Juice
1 ½ Cups Almond milk
1 Handful of spinach
½ of a cucmber
½ of an avacado
¾ Cup pineapple juice
Dash of cinnamon
Juice of one lemon
Add ice and blend.
Number Three: Green Banana
1 Frozen banana
1 Cup frozen mango chunks
1 Cup spinach
½ of a medium avacado
1 Cup almond milk
Splash of vanilla extract.
No need to add ice with frozen ingredients, blend and enjoy!
Number Four: Fat Burner
3 Green apples
4-5 Kale leaves or 2 handfuls of spinach
½ Inch ginger root.
Either blend or juice ingredients.
Number five: Green Peanut Butter
2 Cups kale
¼ Cup pineapple
2 Tablespoons peanut butter
¼ Cup Greek yogurt
1 Tablespoon honey
Blend or juice ingredients.
5 Green Juicing Recipes for Healthy Skin
Healthy and glowing skin is one of the major factors for an impressive appearance. Here is a list of 5 Green Juicing Recipes for Healthy Skin. The delightful taste of the juices is a worthy bonus, in addition.
Kale leaves make some wonderful juice recipes. This green vegetable is rich in Vitamins and calcium that fosters adequate nutrition. In addition, it protects your skin from blemishes like acne, pimples, and scars.
You can form various tasty juice recipes by combining Parsley with fruits, vegetable or with both. Parsley leaves are the reservoir for Vitamin A and C. These nutrients boost skin health and make it glowing. Your skin will get supple and softer as well. Parsley juices, remove toxic agents and hence, protect your skin from blemishes
The benefits of Watercress lie in purifying your blood and keeping the skin hydrated. Hence, you must include this green juice in your diet.
Lemon juices are the perfect item for the breakfast time. This citrus fruit contains Citric acid and Vitamin B & C that can boost the skin health.
Spinach Juices are exotic in its taste. You can combine it with fruit and vegetable. Spinach juices boost the digestive functions and hence, bring improvement in the skin tone and complexion. Ina addition, it eliminates pimples and acne.
Spinach is a leafy green vegetable that has been very popular for years. It’s super high in iron and has a host of other benefits for your body, and can help to keep your from having a major crash in the middle of the day. Spinach is also a really great source of calcium that your body can easily access. Simply take about a cup of spinach and juice it with a sweet potato and a decent sized apple. This is another great morning drink that will not only energize you, but help you protect your blood sugar levels as well.
Blood Sugar Helper Green Juice
This recipe might not be everyone’s cup of tea, but it has extremely valuable effects on the body and its blood sugar levels. If you have elevated blood sugar levels, it is highly effective to the point that warnings have been issued about avoiding consuming it at the same time as blood sugar regulation drugs. All you must do is take a bitter melon, a romaine lettuce heart, a large apple, half a lime, and a cucumber and juice each of them together. This recipe should make about a cup and a half of awesome and powerful green juice. Drink it in the morning for the best results.
Bedtime Green Juice
If you have trouble sleeping this might be a perfect recipe for you. Romaine lettuce is full of important trace minerals, but the thing you’ll be looking for here is lactucarium, the sap of the lettuce. It has a relaxing effect on the body and will help you to be able to rest better. Just take about 2 celery stalks, 3 romaine hearts, half of a lemon, and a large apple. Juice the vegetables, and you’ll be off to sleepy land in no time at all.
5 Green Juicing Recipes for Diabetes
With the addition of juice to your diet plan, you could very well begin to slow your diabetes providing you keep a healthy diet aside from juicing.
When juicing, you are supplying your body all the vitamins and minerals it needs. Vitamins, minerals, omega-3 essential fatty acids and much more! If you juice daily, it’s much better than taking a multi-vitamin. You will want to be sure you incorporate as much vegetables or fruits in your juice that help control insulin and reduce blood sugar levels. Of these vegetables and fruits, among the best ones are carrots, green apples and asparagus.
Bitter gourd can also be a great addition to the juices you might want to create. It is also referred to as bitter melon. Kale is the best dark, leafy green you could add to any juice recipe. Another great option is spinach or collard greens. Either of these is rich in iron for those who have anemia. Here are five green juice recipes that are specifically targeted for diabetes.
Number One: Natural Fix
1 Medium bitter gourd (or bitter melon)
4 Celery stalks
2 Green apples
¼ Lemon or ½ Lime
1 Thumb sized piece of ginger
Number Two: Green Juice
1 Handful of spinach
3 Celery stalks
6-8 Stalks of asparagus
½ Green apple
1 Inch ginger root
Number Three: Green Pepper
½ of a Cucumber
1 Green apple
½ Bitter gourd (bitter melon)
2 Celery stalks
½ Green bell pepper
Juice all ingredients.
Number Four: Green Almond
1 Handful of spinach
½ Cup black berries
1 Cup almond milk
1 Tablespoon almond butter
1 Tablespoon chia seed
Juice or blend ingredients.
Number Five: Mango Kale
½ Cup diced mango
½ Cup diced pear
1 Handful kale
1 Cup coconut water
1 Tablespoon coconut
1 Tablespoon peanut butter
Juice or blend ingredients.