THK Juicing Guide

Spinach and Carrot Juice


Fresh Fruit and Vegetable Juice is a quick and easy way to get your health back on track. They are an excellent source of a wide range of vitamins, minerals, enzymes and antioxidants, and contain compounds that have been shown to prevent disease and cancer. Because they come from raw fruits and vegetables, they are full of enzymes needed for digestion, assimilation, cell growth, immune functioning and toxin elimination.


Green Juices

Green juices are primarily made up of leafy green vegetables which are known for their high chlorophyll content. Chlorophyll has a molecular composition extremely close to human hemaglobin (blood) which can allow for these drinks to act as “mini-transfusions” for the blood, and tonics for the brain and immune system. Green juice also act as the perfect catalyst for detoxification in the body because they carry away toxins and wastes, neutralize the body’s pH and purify the blood which leads to whole body healing.


Vegetable Juice

Vegetables are rebuilders, nourishers and revitalizers. They aid in the removal of acid wastes, balance metabolism and have anti-infective properties.


Fruit Juice

Fruit juices are cleansers and quick energy boosters. Containing high levels of nutrients and antioxidants, they are great for cancer and disease prevention. Fruit juice often contains high levels of sugar, and because of its quick assimilation (contains no fiber), may cause imbalance in blood sugar levels. Furthermore, pathogens and Candida feed on sugar, so please consume sparingly. * Best when mixed with vegetable juice.


Overall Juicing Benefits

  • Disease Prevention
  • Improved Appearance- hair, nails and skin
  • Mental Clarity and Focus
  • Reduced Junk Food and Sugar cravings
  • Improved Digestion
  • Natural Weight Loss
  • Healthy Immune System
  • Anti-Aging


What to Juice

You can feel free to blend any combination of juice, but it is best to pick 1-2 Super Green Ingredients, 1 Sweet Ingredient, 1 Herb,1 Therapeutic Spice and any “Extras.”

Psychedelic Greens

Collard Greens are a Great Cleanser


Juicing Tips 

  • Whenever possible, purchase organic produce, because juice is a concentrate and it will prevent any herbicides, pesticides, or any other toxic residues from ending up in your juice.
  • Thoroughly wash the produce, preferably with a fruit and vegetable wash, and if you are using non-organic produce, be sure to peel it.
  • Do not consume commercial juices. Most often they contain added sugar, are made from concentrates (not real fruit), have added toxic preservatives and have been pasteurized. Pasteurization kills all live active enzymes in the juice, (enzymes are highly beneficial to the body), it damages the vitamins and mineral content, and leaves it, more often than not, no better than sugar water.
  • Ideally all juices should be made fresh and consumed immediately in order to reap maximum benefits. Once the produce has been juiced, it begins to loose its mineral and enzyme content.
  • Fasting on fresh juice is an excellent way to cleanse the system and to prevent any disease or illness, because you will give your body a chance to heal while providing all the nutrients it needs to detoxify.
  • Juice fasting is an excellent remedy for overcoming an acute infection, fever or illness because it gives the body a chance to focus its energy and nutrients on healing rather than metabolic processes (digestion).

Juice Yeild

Often getting started with juicing can be difficult because you have no idea how much produce you are going to need. While I usually wing it, and just swing by Whole Foods or the Farmer’s Market as needed, here is a little help figuring out how much some of the basic vegetables yield. * please note I have a breville juicer, and not all juicers produce the same yield.

  • Spinach (2 bunches) = 1/2 cup of juice
  • Carrots (8 medium) = 1 cup of juice
  • Beets (1 large) = 1/2 cup of juice
  • Celery (1 bunch or full stalk) = 1 1/4 cup of juice
  • Cucumber (1 medium) = 3/4 cup of juice
  • Parsley, Cilantro or other Herbs (1 bunch) = 1/3 cup of juice
  • Ginger or Turmeric Root (1 knob) = 1 tbs of juice

Remember Juicy Carrots!


Ready to Get Started? All you have to do is get your juicer!

My favorite and affordable juicer is the Breville 900-Watt. Efficient, Effective and Will Not Break the Bank.


Happy Juicing!


Related Articles


Page, Linda. “Healthy Healing: 11th Ed.”
Balch, Phyllis CNC. “Prescription for Nutritional Healing: 4th Ed. “



  • Reply Jeanette January 26, 2012 at 12:25 pm

    What a nice guide for juicing. I’ve printed your list to refer to – thank you!

    • lauren
      Reply lauren January 26, 2012 at 2:45 pm

      Great! I am working on a conversion chart too so you can see the yield of each vegetable.

  • Reply Dawn February 6, 2012 at 9:15 am

    Thanks; I like your angle – printed out your list 🙂

  • Reply Samantha August 14, 2012 at 5:47 pm

    This is so great! I’m so excited to do a juice cleanse when I get home. Do you have a spot on the website with a few suggestions of yummy combinations from your list?

    • Reply Ed Donadio January 19, 2014 at 11:35 am

      It is simple A handful of fresh kale in a nutra bullet couple of drops of Louisiana hot sauce 2 cups of water into fresh carrot strips A nice morning cocktail

  • Reply Cathy August 21, 2012 at 1:39 pm

    Hi Lauren,I currently own a vitamix and absolutely love it,but my question is to get the best benefits out of juicing my veggies is it better to buy a juicer? thanks Cat

    • lauren
      Reply lauren August 28, 2012 at 3:14 pm

      Hi Cat, I personally have both and use both of them over the course of the day. If you are doing a cleanse, then you will want juice, because it allows the nutrients to get into the body much more quickly as there is not fiber present. I typically use the vitamix for making meal replacement or post-workout smoothies. I then drink juice first thing in the morning or in the afternoon.

      • Reply Irena January 8, 2014 at 11:56 am

        I ordered one from Amazon for about 50 bucks after wacthing a documentary by a very handsome Aussie guy love the accent from down under! My big mouth HB juicer is is black where your plastic is white, but I believe it is still the same machine. I’ve never juiced before, so today I came here for inspiration. I’m going to juice some grapes and maybe some tangerines later. Thank you for sharing this video so I would know in advance what to expect.

  • Reply Rich November 26, 2012 at 3:26 pm

    Nice article. Lots of good stuff here. I love juicing and especially love juicing fruits. I’m careful of the sugar though. I don’t drink more than 12 oz. of fruit juice per day (2-3 times per week) and my green juice out numbers my fruit juices probably 3 to 1. Watch out for those root veggies too. They have sugar 🙂 Thanks and Happy Holidays!

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    When you say “unheated sea salt” what does that mean exactly? I have a Mediterranean sea salt here that says: “natural, unrefined, minimally processed” and also says “sun-dried.” I know the Med climate and the sun can get really hot there! How “unheated” should the sea salt be?

    • lauren
      Reply lauren March 26, 2013 at 3:46 pm

      Unheated sea salt means that it was not heated, just air dried. It means that they do not bleach, or process the salt, thereby ridding it of its trace elements and/or adding any toxic agents to the salt. Check out Misunderstood Salt for more details.

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  • Reply #26 – The Time That I Tried A Green Juice… | Elle's Fifty Firsts June 3, 2013 at 11:12 am

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  • Reply Richard July 14, 2013 at 12:35 pm

    Wow! Really nice writeup. its impressive the amount of health benefits one can derive purely from Juicing.
    BTW, I love the cleanser benefits of juicing.

    • Reply Ed Donadio January 19, 2014 at 11:46 am

      Extremely high cholesterol let me to this website with a cholesterol level well over 300 doctors pushing a once a day Crestor regiment I told cardiologist I will take one a week and start juicing every day one handful of kale 2 carrot strips and 2 cups of water lowered my cholesterol 100 points

      • lauren
        Reply lauren January 19, 2014 at 7:36 pm

        That’s an awesome testimonial!! Thank you for sharing with us – it gives everyone more hope for using natural remedies like juicing 🙂

  • Reply Jeff August 15, 2013 at 5:13 pm

    Hello there, I”m glad to have come across your site.

    I just made a delicious batch of juice with my newly acquired Breville Juice Fountain plus, and wondered whether you can comment on the recipe, regarding whether I’ve put too many, or not the right mix of, the ingredients I used:


    Either way, it’s delish, thanks!


    • lauren
      Reply lauren August 23, 2013 at 1:29 pm

      Hello Jeff – that looks awesome!!! It sounds like a good mix, but as you keep juicing you could start to increase the greens and vegetables and decrease the fruit. Fruit is great to add, but long term the goal would be to focus more on the greens and less on the sugar-rich ingredients (pineapple, apple, beet, carrot). I typically like to only have 1-2 of those sugar-rich components, but its a great way to begin.

  • Reply Henry September 7, 2013 at 6:21 pm

    Hi Lauren,

    Appreciate the juicing recipes. What I love about juicing besides the nutrient and health benefits is your the various options you have with experimenting with different fruit and vegetable combinations. Juicing has a recipe for everyone. Keep it coming Lauren.

    • lauren
      Reply lauren September 10, 2013 at 1:44 pm

      Oh thank you! LOVE combing!

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  • Reply Kristine October 29, 2013 at 10:02 pm

    I am trying to get more kale in my diet. How much do you recommend using for one serving of juice? I added half of a bunch to my carrot/beet/apple, but didn’t look like much actual kale juice was produced. Maybe a tablespoon or so. Is that enough? Thanks!

    • lauren
      Reply lauren November 5, 2013 at 9:02 pm

      Hi Kristine, it depends on your juicer. If you have a masticating juicer, you will need more like 4 cups, or 2 bunches of kale to get a high enough yield. If you have a Norwalk, then 1 bunch is plenty. I always add kale into my juice, but also eat it in salads, and in grain dishes. Try to shoot for 3 x/week in food, and 4-5 x/week in juice.

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  • Reply Rahul January 12, 2014 at 8:11 am

    Really loved the amazing collection. Thanks for sharing.


  • Reply George@Benefitsofjuicing January 30, 2014 at 9:39 pm

    Interesting recipe. Very simple yet very nutritious. A wide variety of nutritious juicing recipe that can be found in here. Great guide. Thank you

  • Reply paleo Dinner recipes February 6, 2014 at 6:18 pm

    Excellent blog! Do you have any tips and hints for aspiring
    writers? I’m hoping to start my own blog soon
    but I’m a little lost on everything. Would you suggest starting with a free platform like WordPress or go for a paid option?
    There are so many options out there that I’m completely confused ..
    Any tips? Cheers!

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale February 13, 2014 at 2:54 pm

      I would go for WordPress. You have much more control over the site and its customization. My advise?? JUST WRITE 🙂 Write and explore. Learn how to work on the website, and once you have about 20 pieces up, then send a link to all your friends and family. You can then start reaching out to sharing websites to contribute. Good Luck!

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    before. Cheers

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale February 13, 2014 at 2:50 pm

      What browser are you using? Internet Explorer? And what version. Thank you for letting me know, there are so many versions and browsers out there it is hard for me to test them all.

  • Reply Darren Linsdell February 21, 2014 at 6:28 pm

    I am at the start of my juicing journey and therefore i am looking forward
    to the learning and sharing experience”each one teach one”

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  • Reply debby September 6, 2014 at 4:21 pm

    Hi Lauren, I’ve just started juicing with a centrifuge juicer and getting great results except with the kale…I get drops of juice….is that normal? I’ve been using kale that is chopped up, not sure if that matters….

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale September 30, 2014 at 3:34 pm

      Yes, unfortunately those juicers dont do much with leafy greens or herbs. You may have to get a different juicer like this Breville if you are going to juice leafy greens. Its the one I use and it works pretty well. The only juicer that gets the most juice out of herbs and leafy greens is the hydraulic press and those are the most expensive and time consuming… BUT if you are dedicated, look into it!

  • Reply Brittney March 17, 2016 at 4:00 pm

    I’m a beginner to the juicing community 🙂 I’m curious about how to properly juice. When cleansing, do you juice every meal, and if hungry is it okay to consume whole raw veggies, almonds etc, or is it strictly juice? Also, once completed with say, a 21 day cleanse, do you start adding meals back in? What do you recommend? Juice for breakfast, salad at lunch, juice in the evenings? Or do you just make a conscious effort to get your vitamins and minerals in and eat a complete raw organic diet? I would love to actually find a plan to follow as this is all new to me and it would be great to have an example to go off of.
    Thanks in advance for you help!

    • Lauren The Holy Kale
      Reply Lauren The Holy Kale March 22, 2016 at 4:51 pm

      Hey Brittney, welcome to the club! It is so nice to hear your enthusiasm and I would suggest heading over to my THK Juice Kleanse for the answers to your questions. HERE is a link to the Juice Kleanse overview, and here are the directions. Take a look through those posts and let me know where you are after that 🙂

      • Reply Nancy May 9, 2016 at 2:07 pm

        Hi Lauren,

        Just a quick note to you :-), not necessarily a post. I’ve been juicing about 20 years, and have had different types of centrifugal juicers over the years (Juiceman II, Jack LaLane, Breville, and another that I don’t remember. Last year I finally bought a masticating juicer (Omega brand). I have to say, it was one of the best purchases I have ever made. I love this juicer; it yields lots more juice, and the juice seems to stay fresh longer on those occasions when I make too much at one time. If you’re a juice blogger, you really must try it. So worth the money, and wish I would have done it long ago, but it took a while to let go of the extra $$. In reality, as much as I juice, I probably made up the cost in saved produce or better juice. I love that there are tiny bits of veggies sometimes in the juice. Blessings.

        • Lauren The Holy Kale
          Reply Lauren The Holy Kale June 1, 2016 at 3:47 pm

          Thanks so much Nancy for the recommendation! I am always looking for new ways to improve the juicing process. Big hugs!

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