Summer Juicing Juice Chef Ebook 2024 Ngsuz4

Publication Date
December 2023
Title
eBook 2024 Summer Juicing
Author
Gary Dowse
Photography
Juice Recipes - Gary Dowse
Lifestyle Shots – Milkbar Digital
Copyright ©2023 Juice Chef

www.juicechef.com.au
All rights reserved. No part of this booklet may be reproduced in any form or by any electronic or
mechanical means including information storage and retrieval systems without permission in writing
from the publisher.
Disclaimer: Everything in this booklet is simply our opinion, and if you do anything we recommend
without the supervision of a licensed medical doctor, you do so at your own risk. The publisher and the
authors present this information for educational purposes only. We are not trying to prescribe any
medicinal treatment.
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Contents
The season of Summer ...............................................................................................................................................5
What foods to Juice in SUMMER? ..........................................................................................................................6
Top 13 Summer Foods ................................................................................................................................................9
Fruits .......................................................................................................................................................................9
Vegetables ............................................................................................................................................................11
Herbs.....................................................................................................................................................................13
7 Health Benefits of Juicing ......................................................................................................................................15
#1. More Raw .......................................................................................................................................................15
#2. More Light ......................................................................................................................................................16
#3. More Nutrition................................................................................................................................................19
#4. More Antioxidants ..........................................................................................................................................21
#5. More Life.........................................................................................................................................................21
#6. Better Hydration .............................................................................................................................................22
#7. Less Toxicity ....................................................................................................................................................24
3-Day Summer Juice Cleanse ....................................................................................................................................27
Feel lighter in just 3 days ......................................................................................................................................27
So, why do a juice cleanse or fast? .......................................................................................................................27
Benefits of doing a juice cleanse ..........................................................................................................................28
Why juice when we can eat it whole? ..................................................................................................................29
Signs you need a Juice Cleanse .............................................................................................................................30
Preparing for a Juice Cleanse................................................................................................................................32
3-Day Juice Cleanse Program................................................................................................................................36
3-Day Juice Menu ...........................................................................................................................................37
3-Day Juice Shopping List .............................................................................................................................39
Design your own menu .....................................................................................................................................40
Tips for Having a Tough Day .............................................................................................................................40
After the Cleanse ..................................................................................................................................................45
3-Day After Cleanse - Food Menu ...............................................................................................................46
3-Day After Clenase Shopping List ..............................................................................................................47
After Cleanse Recipes ...........................................................................................................................................48
Fruit Cereal with Banana Mylk ......................................................................................................................49
Quinoa Breakfast Bowl...................................................................................................................................50
Banana Breakfast Oats ...................................................................................................................................51
Green Bean Tomato Salad.............................................................................................................................52
Chickpea Salad................................................................................................................................................53
Vegetable Curry Soup .......................................................................................................................................54
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Creamy Cauliflower Soup ..............................................................................................................................55
Herby Smashed Potato ..................................................................................................................................56
Eggplant & Tomato Pasta .............................................................................................................................57
FAQ’s .....................................................................................................................................................................58
26 Summer Juice Recipes .........................................................................................................................................59
Apricot Nectar ......................................................................................................................................................60
Berry Good Morning .............................................................................................................................................61
Cherry Peach.........................................................................................................................................................62
Cherry Ripe ...........................................................................................................................................................63
Chilli Beet Corn .....................................................................................................................................................64
Dragon Water .......................................................................................................................................................65
Fruity Pineapple ....................................................................................................................................................66
Grape Ape .............................................................................................................................................................67
Green Day .............................................................................................................................................................68
Last Days of Summer ............................................................................................................................................69
Mango Tango ........................................................................................................................................................70
Pea C .....................................................................................................................................................................71
Peppery Mint ........................................................................................................................................................72
Pineapple Passion .................................................................................................................................................73
Pineapple Ale ........................................................................................................................................................74
Purple Reign..........................................................................................................................................................75
Silver Service .........................................................................................................................................................76
Summer Spice .......................................................................................................................................................77
Summer Sun..........................................................................................................................................................78
Summer Veg .........................................................................................................................................................79
Squeaky Green......................................................................................................................................................80
Thirst Quencher ....................................................................................................................................................81
Tomato Tonic ........................................................................................................................................................82
Watermelon Cooler ..............................................................................................................................................83
Watermelon Gazpacho .........................................................................................................................................84
Zucchini Cooler .....................................................................................................................................................85
About Gary................................................................................................................................................................86
Further Reading & Resources ...................................................................................................................................87
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The season of Summer
Summer is, of course the hot season. It is a time when your energy naturally expands, moves up and out
with a liveliness and brightness. It is also a time for hot temperatures which also means our body gets
naturally hotter.
The combination of longer days and more activity means your body needs a lot more hydration than it
needs in the cooler months.
As you’d expect, summer heats the body up more than any other season. We often get little ‘signs’ from
our body of drying skin, red face, red eyes when we have too much heat rising up and drying out the
moisture internally. Some people have ‘heat’ health issues like exhaustion, high blood pressure, nose
bleeds, skin eruptions, headaches, irritability, excessive sweating, shortness of breath, thick or yellow
mucus and wheezing.
To counteract the excess heat during summer you need to drink more liquid nutrition from the juice of
fresh fruits, leafy greens and vegetables.
Drinking more water is also essential.
Health Tip 1: I find that adding a squeeze of ½ a lemon juice or ½ a lime juice
into my filtered water helps me drink more during the day. I enjoy it more and my
body absorbs it better.
Water coming straight from your tap, or store-bought bottled water has lost its vitality and its living
structure. The water we are designed to consume was swirling in cold, rushing rivers, or springing up
from deep underground and bubbling with life. By adding some freshly squeezed lemon or lime juice to
your water, you “wake up” the dead water and bring it back to life. This allows the water to travel more
deeply into your cells keeping you hydrated.
Contrary to popular belief, lemons and lemon water are excellent for oral health including your teeth.
They are highly mineralizing and loaded with calcium. Fresh lemon kills the bad bacteria in your mouth
that causes tooth decay.
What about juicing?
The purest water that you can drink comes from the juice of plants. Think about it. Watermelon is 92%
living, fresh, pure water. Cucumber, celery, and lettuce are all 95% pure water packed with vital water-
soluble nutrients for your health and vitality.
Health Tip 2: If someone is suffering from chronic dehydration, or they’ve been in the sun too long
or they’ve been sunburned then I recommend drinking 500ml of straight Cucumber juice because it
is a powerful form of hydration.
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What foods to Juice in SUMMER?
Juice anything is the obvious answer as summer is a great time to be drinking more cold pressed juice,
however if you what to align with the energy of the season then Bitter and Sweet are the flavours of
summer.
Why?
Because they help the body deal with the effect of the hot summer sun.
Bitter has a cooling and descending energy that can reduce excess heat (think about lettuce, kale,
asparagus, and bitter melon). Bitter flavours can ease inflammation, reduce swelling, and also encourage
weight loss.
The bitter flavour also removes plaque from arteries (especially grapefruit) which helps lower blood
pressure and reduce high cholesterol.
If you are not of big fan of bitter flavour, then make sure you add some extra sweetness as you will still
get all the benefits without the taste.
The second important flavour of summer is Sweet.
Sweet provides the much-needed glucose energy to our cells and, simultaneously, has a slowing and
relaxing effect, think about squash, pumpkin, capsicum, beetroot and of course all the amazing fruits on
offer during summer.
Let’s talk about Fruits!

Fruits are literally made for summer. Grapes, watermelon, berries, and stone fruits are all in season
during summer. Stone fruits start coming into season in late spring and they last all summer long and
often into early Autumn. Apricots, peaches, nectarines, and cherries are perfect for juicing, and they
combine well with each other to create some great tasting juice recipes.
I remember a time when fruit was not questioned. We didn’t have a hang-up on eating it, drinking it or
having it for dessert. It was seen as the healthiest option you could have; it filled our lunchboxes, and it
was pretty much the first and only snack that got offered!
Fast forward to now and the mere mention of putting fruit into your body has many of us filled with
fear.
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Truth #1 – Fruit Sugar is not the same as white, processed sugar.
The sugar found in fruit is natural. It’s part of the fruit. It’s not added in by man, nor processed. It’s how
nature intended it.
When you eat fruit, the natural sugar is a slow-release sugar which means it won’t give you the ‘sugar
high’ and ‘sugar low’ as a result of eating it. It’s a slow moving large molecule that gently moves into
your bloodstream and cruises around like its paddling slowly down a river on a lovely sunny day. It’s not
speedy, nor in a race to get anywhere, it just is. And, because it moves slowly, your cells can grab hold
of it and use it for healing and energy.
Yes, fruit is sweet – like sugar, but it is Nature Sweet not processed by man, sweet!
Truth #2 – Fruit contains two sugars – fructose and glucose.
These two sugars are naturally occurring. What this means is, they are inside a ‘whole fruit’ – we haven’t
extracted them out to be a single sugar (like corn syrup, which is all fructose), they are joined at the hip
and work together in your body. They are healthy for you and in fact, your body requires them.
Truth #3 – One piece of fruit is not enough!
Yes, that is true. Most people are really stingy when it comes to eating fruit. They are like the Scrooge of
Fruit and only dish out one piece at a time. Fruit is vital for good health and wellbeing and so the more
we consume the healthier we are going to be, and juicing fruits is an excellent way to consume more
fruits than ever before.
Fruit is Healing
It is known that fruit helps lower your risk of diseases like heart disease and diabetes. It also helps with
blood pressure and can greatly improve your immune system – which overall, helps you stay well and
recover from illness/disease when you get sick.
Fruits contain the highest amount of antioxidants which prevents aging and the phytonutrients in fruits
(think vibrant colours) repairs our DNA to live longer, builds our blood and clears our lymphatic system
of toxins.
If fruit hasn’t been ‘your thing’ – if you don’t eat it regularly and if you don’t have a variety, then you will
need to take things slowly.
Why?
Because fruit is naturally healing for the body. The body loves fruit because it is an easy energy store
and basically, it’s what your whole body needs to function. And, because of this…your body will
naturally go after a piece of fruit if you have been a Scrooge!
How that plays out is… you might find when you eat a piece of fruit you feel a bit off, you might have
pains in your stomach, you mind have excess wind, your tummy might bloat, and you might feel a bit
‘less than average’ – it is not the fruit that is causing this!
Read that again – “IT IS NOT THE FRUIT THAT IS CAUSING THIS” – you are already toxic; the fruit is
merely HIGHLIGHTING this fact by attempting to clear out the toxins.
So, if this is you, then you will need to take it real slow with juicing fruits.
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The key is to consume a variety of fruits every single day, mix it up and have some fun with it – fruit is
joyful and can certainly lift your mood when you are feeling down and low on energy!
What else to juice in Summer?
Herbs are also in abundance during summer, and they juice up really well in a Cold Press Juicer!
Herbs will add plenty of flavour, lots of nutrients and vibrant green colour to your juices. Try pairing
basil with tomato, mint with watermelon and lemongrass with ginger and pineapple.
Here’s a list of what fresh produce is available during the summer months in Australia.
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Top 13 Summer Foods
Here are my favourite plant-based foods to eat or juice during Summertime. They offer us the
most nutrient dense, living water (juice), sunlight and energy when consumed during summer.
Even if you don’t have a juicer, I highly recommend you include as many of these nutritious
summer foods on your weekly menu.
Fruits
1. Apricot
• Cut in half and remove the large seed

• Remove any wooden stems at the top
• Juice with skin on
Including apricots in your juices will help you with the effects of
aging, protect your eyesight, ward off cancer, and help to prevent
heart disease.
Apricots are a b12 enhancing food, meaning they eliminate

unhelpful elements in the digestive tract that block healthy b12 production.
2. Honeydew Melon
• remove the outer skin

• cut into pieces (seeds can be put through the juicer)
Honeydew melon is the ideal summer fruit. Its cooling ability is not
so surprising when we realize its weight is 95% water. It is also a
dieter’s delight, extremely low in calories, has zero fat and its
flavour is exceptionally pleasing to taste.
The water content of melons binds onto poisons of all kinds in the
body, including mould, mycotoxins, viral neurotoxins, undigested
protein toxins, ammonia gas, and bacterial toxins, flushing them
out of the body to allow the immune system to restore itself.
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3. Cherries
• Remove stems
• Use the flat side of the knife and press the cherry so it
splits
• Split apart using your fingers to remove stone or use a
small knife to slice down to the stone and remove
Cherry juice has long been used as a folk remedy for gout.
Drinking cherry juice can be as effective as other pain-killing remedies, including aspirin,
ibuprofen and other nonsteroidal, anti-inflammatory drugs.
Cherries are an excellent source of melatonin which is known to calm the nervous system. This
soothing effect also works on brain neurons making it an essential food for those who suffer
from insomnia or for those who have high anxiety and stress in their lives.
4. Mango
• Cut down each side of the large stone

• Cut each half into halves
Mangos are exceptionally tasty, and versatile as they can be

used in both sweet and savoury dishes. They have
incredible healing properties. They alkalinize the whole
body by helping to flush out toxic acids and rebuild the
alkali reserves in the body.
Mangos are a powerful anti-cancer food and are specifically known to help prevent lung,
breast, colon, prostate, blood, and oral cancers.
5. Peach
• Slice down either side of the stone to get two halves

• Lay the stone flat and cut off remaining flesh
Peaches are a wonderfully hydrating, full of juice, and mineral

rich. They are easy to digest and rich in beta-carotene, vitamin
C, iron, calcium, magnesium, zinc, and bioflavonoids.
Tip: Peaches will ripen at room temperature in your home.

Wrap them in a paper bag when they are ripe, this will keep
them fresh for several days.
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6. Berries

Strawberries, blue berries, black berries, all berries are rich in

antioxidants. We need these antioxidants to fight the aging
(oxidation) process. Their deep purples, reds, blues, and
blacks provide numerous health nutrients in the form of
polyphenols.
Berries are brain food. They help with Alzheimer’s, dementia, Parkinson’s, stroke, aneurysm,
migraines and many other neurological conditions.
7. Watermelon

Watermelon hydrates, detoxifies, and cleanses the entire

body on a cellular level. It controls blood pressure, helps stop strokes, lowers cholesterol,
promotes weight loss, and protects the prostate due to high levels of lycopene. Watermelon is
easy to juice and combines well with lime and fresh mint.
Vegetables
8. Capsicum
• Remove the green stems

• Cut into halves or quarters to fit in the wide chute
• Remove excess seeds (you can juice them)
Capsicums are often overlooked when juicing yet they offer an

impressive nutritional profile, lots of fresh juice and a wonderful,
sweet juicy flavour. Technically a fruit but used as a vegetable in
cooking and juicing. Juice red, orange, yellow and green ones in
different combinations for different flavours.
They contain an impressive amount of vitamin C with up to six times that of oranges and are an
excellent source of potassium, thiamine, beta carotene, folate, zeaxanthin, and lycopene that
have been shown to help prevent blood clots and reduce the risk of heart attacks.
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9. Cucumber
• Cut into chunks to fit down the chute

Cucumber juice is a highly alkalinizing and hydrating drink

to have on hand during the hottest days of summer.
Consuming whole cucumbers or drinking the juice cools
most inflammatory or heat conditions, including stomach
inflammation, sore throat, acne, and inflamed skin. Hence the saying cool as a cucumber.
They are technically a fruit as it grows from flowers and contains seed but used in the culinary
kitchen as a vegetable.
10. Romaine Lettuce (Cos)
• Cut whole lettuce heads into half and then into quarters
and then into eighths
• Juice in small pieces
Romaine lettuce is a very nutritious food. It has an extremely low-

calorie content and high water volume making it a great choice for
adding to a juice recipe during summer.
Romaine is a darker green than iceberg with elongated leaves and

the winner in almost every nutrient category with higher levels of vitamin A, K, and folate. It
contains all 8 of the essential amino acids, is also high in omega-3, calcium, and iron and has
more vitamin C than an orange.
11. Sugar Snap Peas / Snow Peas
• No preparation required
• Juice whole
Sugar snap peas tend to contain more juice and have a sweeter flavour
than snow peas and garden peas however you can juice all three types
of peas. Sugar snap peas and snow peas share identical nutritional
profiles whereas garden peas are starchier.
Pea nutrition targets the brain and can help prevent Alzheimer’s. They
are high in protein with 2 grams of protein per 1 cup. They are also a
good source of potassium and B vitamins.
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12. Tomato
• Remove the green stems

• Juice whole
Tomatoes are also technically a fruit like cucumbers so again

perfect for juicing during summer. They are super juicy, rich in
nutrients, flavour and that distinctive tomato aroma. They are high
in vitamin C, folate, potassium, and over 9,000 other nutritional
phytonutrients.
Red tomatoes have the most balanced flavour profile when juicing. They are sweet, tangy, and
acidic. Black tomatoes are smoky and earthy without a lot or tartness. Orange tomatoes are
fruity and full of flavour, yellow tomatoes are the least acidic and green tomatoes are especially
sweet.
Lycopene is the #1 nutrient in tomatoes. It is a unique nutrient that can ward off cancer. The
liver loves using it to shield itself from cell damage, plus it helps the liver detox red blood cells
safely, smoothly, and efficiently. Think red blood cells and red tomato plant cells.
Herbs
13. Mint (spearmint)
• Remove the leaves from the woody stem

• Juice in handfuls
Spearmint (or common garden mint) is different to

peppermint. Spearmint has larger leaves with a lighter
green colour and has more hair and ridges on the leaves.
Spearmint is the mint variety we see most commonly sold in stores and used in cooking. It is
only 1% menthol with a sweeter taste while peppermint is 40% menthol and is more commonly
used for herbal teas and chocolate.
Spearmint is packed with vitamins, minerals, and antioxidants. It is a wonderful herb for
digestive ailments such as nausea and indigestion and pairs well with pineapple and
watermelon in juices.
Spearmint can also help to promote blood circulation and improve metabolism making it an
excellent choice for cleansing and weight loss juice recipes during summer.
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7 Health Benefits of Juicing
Why drink freshly made juice?
Well, it is simple really… for better health!!!
If you are feeling tired, sluggish, foggy, or just generally a bit out of sorts – then, chances are
your body could benefit from some cleansing and juice is perfect for that!
There are many books written on the benefits of drinking fresh juice and they all talk about the
reason why drinking freshly made, raw juice is beneficial for your health.
But, before we even begin to talk about the health benefits, the most important thing is this…
you need to start drinking it!
It sounds obvious right? But if you own a juicer and are not making fresh juice daily then you
are not getting the benefits. It is like having a gym membership and not going to gym. You will
not get any benefit if you are not going!
So, my first suggestion is - start making fresh juice part of your daily routine.
Once you start drinking more fresh juice you will start getting the benefits I have listed here.
These benefits come from our own experience and the wisdom passed down to me from my
mentors and teachers.
#1. More Raw

Most of us know it’s important for our health to eat more fruits and vegetables. But let’s be
honest, how many of us do it? Even if you follow a plant-based diet, you still need to drink juice
to get more raw nutrients in.
Did you know that we are the only animal on the planet that cooks our food? Yes, that is a fact,
so it’s even more beneficial to your health to get more raw (uncooked, unprocessed) fruits and
vegetables into your diet.
Why raw? One word, Enzymes.
Whilst we all love our cooked foods, the truth is we miss out on all the valuable ‘heat sensitive’
nutrients and enzymes that nature offers as they are mostly destroyed in the cooking process.
Water-soluble nutrients like vitamin C and vitamin B and a group of nutrients called
polyphenolics seem to be the most vulnerable to degradation in processing and cooking.
Canned peas and carrots for example lose 85 to 95 percent of their natural Vitamin C.
Any cooking destroys many enzymes found in raw food. In fact, any sustained heat of
approximately 48-54 C and above destroys virtually all enzymes.
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So, why are enzymes important?
Because enzyme rich foods actually “pre-digest” a significant portion of what we eat.
This means a lot less work for our body, and we don’t get the feeling of fatigue either after
eating a big cooked meal.
Raw food, whether we eat it or drink it, is actually broken down via the natural enzymes before
it enters the lower stomach. What this does, is it takes a lot of stress off the pancreas (and the
entire body) by providing the natural enzymes required for digestion.
How do you know if you need more raw nutrients?
You will know if you need more raw enzymes from the signs or symptoms your body is telling
you that indicate enzyme deficiency. They are easily identified, particularly after meals and can
include:
• Acid reflux
• Bloating, gas
• Constipation
• Cramping
• Diarrhoea
• Heartburn
And, these seemingly insignificant health concerns can lead to other more serious health
conditions like arthritis, Alzheimer’s, cardiovascular disease and cancer.
So, the key is to get more cold pressed juice into your body as it will provide raw nutrients and
enzymes that your body will love and use!
#2. More Light

We all know that fruits and vegetables are essential to life, but let’s explore this a bit further.
Plants have the ability to harness the light from the sun and produce different coloured fruits
and vegetables for humans to enjoy through a process known as photosynthesis.
In order for plants to grow and to protect themselves (make themselves resilient to the
elements of nature) they produce natural chemicals called “phytochemicals” or
phytonutrients.
These natural chemicals support the plant throughout its lifecycle and when we take them into
our body, through eating or drinking, they also support us!
Each coloured pigment has hundreds of known (and unknown) phytonutrients that are
beneficial to our health. Nutrients like lycopene, beta-carotene, chlorophyll, and anthocyanin
have well known and documented health benefits.
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Science now tells us that phytochemicals have powerful antioxidant effects that help us to live
longer and healthier, thanks to their anti-aging effect and protection from lifestyle diseases.
What is not well known, is that these colours are not only helping us physically but are also
helping us emotionally.
We all know our thoughts and feelings are powerful. They are dynamic forces that influence
every aspect of our lives and are a major causative factor in healing any disease.
It has been said that how we feel about life and ourselves is what we become.
Whether we realize it or not, our emotions powerfully affect our cells, tissues and organs of our
physical bodies.
So, how do the phytonutrients (colours) in plants help us emotionally?
Just look at how we use colour in our society:
• Red is associated with feeling angry or embarrassed.

• Yellow is associated with feeling afraid or scared.
• If you are Blue, we all know that it describes feeling sad or depressed.
• And, you may be feeling Green with envy, or jealousy.
Emotional Molecules are real!
They are as real as protein molecules or calcium molecules and they can be stored deep within
the body and naturally released.
When you take in more light through juicing (or eating more plant-based foods) your body will
naturally release more of the stored toxic emotional molecules.
And, when you do a juice cleanse your body will have an opportunity to release some of these
emotional molecules during your cleanse. And, the longer time you cleanse for, the deeper and
deeper amounts of trapped emotional molecules will be released.
We have seen first-hand where people start doing a juice cleanse and their “stuff” just comes
up. This is a really good thing. Let it out, it helps to release ‘this stuff’. You want to release your
emotions and let your light shine brighter.
Juicy Tip:
Colour (light) is an extremely important part of cleansing. No-one wants to drink ‘murky-looking’
juice, especially when you are cleaning house! So, we highly recommend using a Cold Press Juicer
for your cleanse, so you get the very best quality, taste and most importantly, more light nutrients
are maintained within your juice.
The greens are brighter, reds are more vibrant, and oranges and yellows are more vivid. This is
because less heat and oxygen are present when squeezing and pressing in a cold press juicer.
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#3. More Nutrition
It’s only the juice that feeds us!
Yes, that’s right – you effectively ARE a juicer!!!
Let’s think about this for a minute. When we chew an apple – we masticate (squeeze and press)
the flesh with our teeth, which starts to extract the juice. As we swallow, the juice and the
chewed-up apple enters our stomach. The stomach churns, squeezes and digests the apple
extracting ONLY the juice into our blood stream.
A Cold Press Juicer does the same thing!
If we go a bit deeper, we will understand that it’s only the juice that feeds us – we don’t have
little pieces of apple floating around in our blood, we have juice!!!
The juice contains all the antioxidants, phytonutrients, soluble fibres, vitamins and minerals that
we need to feed our cells.
The rest of the apple is indigestible cellulose fibre which is eliminated (out our back door/
bowels) just like the pulp is eliminated by the juicer. The cellulose fibres main job is to store the
juice which feeds us and promote regular and healthy bowel movements. That is why eating
lots of fruits and vegetables is so healthy.
When you are juicing, you are not wanting more fibre you are wanting more nutrition.
Think about how hard a carrot is, you can tap it onto your kitchen bench, and it will make a
loud sound and yet it is 87% juice. The juice of the carrot is trapped in the cellulose fibre and is
only extracted when we chew it up or juice it.
You can drink the juice of 1kg of carrots and get all the nutritional benefits of the carrot, the
beta-carotene, soluble pectin fibres, vitamin K, potassium and other antioxidants because they
are in the juice. You wouldn’t sit down and eat 1kg of carrots (unless you really, really love
them or you are a rabbit �)
It’s amazing to think that it is just the juice which is feeding your body every time you eat.
Getting more juice into your diet means your body is better able to prevent and fight diseases,
especially chronic diseases, because of all the increased nutrients it receives.
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#4. More Antioxidants
Antioxidants deserve a specific mention when it comes to the benefits of juicing because
antioxidants stop us from dying and aging! Read that again. They stop the process of aging.
And guess what, you ONLY get antioxidants from fruits, herbs and vegetables.
The more fruits and vegetables you consume the more antioxidants you get. Juicing allows you
to consume really high doses easily – far better than if you had to actually chew them.
Many people avoid fruit and veggies because someone told them Mother Nature got it wrong.
Fruits have too much “sugar”, they are night shades, this is bad, that is no good. We get that
there is so much confusion out there and it’s hard to know what and who to trust. At the end of
the day, everyone knows that getting more fruits and vegetables into your diet is a good thing.
And whilst there might be lots of ‘hidden agendas’ to lead people away from that simple truth,
it is a simple truth, and we all know it! And, unlike a lot of ‘other stories’ out there – you won’t
find a ‘money-trail’ to follow with the eating of it! No-one is going to get rich from you eating
a banana… �
I remember a time when fruit was not ever questioned. We didn’t have a hang up on eating it,
drinking it or having it for dessert. It was seen as the healthiest option you could have. It filled
our lunchboxes, and it was pretty much the first and only snack that got offered!
We all need to eat more fruit because they contain the largest number of antioxidants.
Most importantly there are many different levels of antioxidants within fruits like, polyphenols,
anthocyanins and coenzymes that are absolutely critical for your health!!!
These complex antioxidants cleanse and heal your body on a daily basis. If you avoid fresh fruit,
you are avoiding the best healing food on the planet to keep you healthy.
Of course, herbs also contain antioxidants. Coriander (Cilantro) is one of the highest. Leafy
greens like Kale are a great source and all of the coloured root vegetables like Carrot and
Beetroot also contain good amounts.
#5. More Life

When you juice you are essentially consuming Mother Nature’s life force energy that she uses to
grow and produce more food.
An apple, a strawberry, a cucumber, a carrot can all be used to regrow more produce.
You probably remember doing the carrot top science experiment at school which is essentially
showing you that fruits and vegetables still have a life force, even after they have been picked
from the ground or tree.
This life force cannot be found in packaged foods, dead foods, canned foods or cooked food.
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You might not be able to measure this life force, but I am certain you have heard the saying…
you are what you eat... so I would say that consuming more life means you are getting more
life.
#6. Better Hydration

WOW, hydration is a massive topic, and we could easily write a whole book just on drinking
more water and the benefits you get from being properly hydrated.
If you are someone who doesn’t like water, or drinks very little, then you will be pleased to
know that the juice extracted from fruits and vegetables contains the healthiest, purest, most
highly hydrated living water you can drink.
You see in modern science, it is believed that the solids in the body are the most important, the
carbs, the proteins, the minerals, the vitamins etc. To them water is incidental. It is merely a
solvent, a packing material, a fluid for transport of what’s really important. The solids.
But what if this is a mistake?
What if water, especially the living water inside the plants we consume every day is the purest
form of water there is? And this living water has a life force of its own, an energy that hasn’t
been measured yet?
You see the water content of all fruits and vegetables is the most bio-available living water,
meaning it gets into the cells and organs of your body (where it is needed the most), that you
can get your hands on. All you have to do is extract the juice from the ‘outside wrapper’ and
you have the best water you can get!
Why do we need more water? Well, just look at these numbers.
Approximately 93 percent of the human brain is composed of water. This needs to be re-
hydrated or refreshed every 24 hours. The human blood is composed of about 83 percent
water, and it needs to be constantly replenished to keep your blood flowing through all your
arteries and veins.
We have about 24 litres of lymphatic fluid (water) flowing in our body and our muscle tissue is
also about 70 to 80 percent stored water.
Next to Air, Water is the most important molecule our body needs to thrive.
The problem with water today is we don’t have access to a natural spring that flows out of the
earth that’s clean, pristine, or what we would call ‘living water’. The water we have sits in pipes,
is chemically treated, we buy it bottled, it is stagnant, and it has literally lost its ability to
hydrate you. It’s lost its life force energy.
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Some of the signs you are dehydrate include:
• Fatigue
• High blood pressure
• Skin ageing and skin disorders
• Constipation
• Joint pain
• Memory loss
Drinking more fresh juice daily is an ideal way to increase your water intake, especially if you
don’t like water or feel it just runs through you. And just on that, the key to know if your body
is adequately hydrated is ‘do you need to pee every hour’?
Cucumber juice is a powerful form of hydration, especially useful for long term chronic
dehydration, watermelon juice is another obvious one, and celery juice is one of our favourites.
Hydration tip:
Take a glass of water and squeeze lemon juice (lime or orange juice) into the water. Squeezing
living juices into water actually brings life back to it. It reenergises making the water more bio-
available to the cells. We use ½ a lemon per 500ml of water.
I promise you if you do this tip every day, religiously, every time you drink water, it will super
charge your health by deeply hydrating your cells, improving your blood flow and clearing your
head through better uptake of the water to your brain.
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#7. Less Toxicity
Our modern-day diet and lifestyle habits have created a double-edged sword where we have
become both deficient in nutrients and toxic from all the chemicals and additives we ingest on
a daily basis.
Drinking more juice is one solution to help us reduce the amount of toxic substances going
into the system and at the same time replacing many of the nutrient deficiencies our modern
diet and lifestyle has created.
One glass of freshly extracted cold pressed juice is a true powerhouse of nutrients.
Each glass is more than just a nice drink that tastes good. You have made something that feeds
the entire body, mind and spirit. Something that only Mother Nature is truly capable of
creating.
Modern day science can isolate and name some of the nutritional components yet there are
literally hundreds and thousands of nutrients contained within one glass of cold pressed juice.
As humans we cannot begin to manufacture anything that even comes close to the medicinal
healing powers of nature made, cold pressed juice.
Look at what’s inside a glass of freshly extracted juice:
• 100’s of vitamins and minerals

• natural sugars (healthy, safe sugars)
• natural salts
• amino acids
• antioxidants
• enzymes
• organic waters
• phytonutrients (colours)
• soluble fibres
• pure plant proteins
• plant hormones
• and the energy, vibrations, and
frequencies of life
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So, tip the scale of health and well-being in your favour and:
Increase
 Freshly made cold pressed juice

 Plant-based foods
Reduce
× Toxic man-made foods

× Preservative, additives
× Soft drinks
× Sports drinks
× Dairy drinks
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3-Day Summer Juice Cleanse
A juice cleanse is when you consume nothing but freshly made juice for a short period of time
(anything from a 1 day reset to a 3-, 5- or 7-day cleanse). It is time out from your standard
eating routine, to give your body an opportunity to do what it does best - cleanse itself!!!
I recommend you read the entire 3-day juice cleanse chapter before starting, especially the
final section on what to do after the juice cleanse. It is just as important what you do before
and after the cleanse as it is doing the cleanse itself.
Feel lighter in just 3 days

A great way to reset your mind and body and feel lighter is to do a juice cleanse once or twice
a year. I do this a couple of times a year as I find it gives my entire digestive system a break and
I always feel incredibly good after I do it. My body feels strong, I have a clear mind and my
stomach is flat and peaceful!
I tend to choose the warmer months to do a juice cleanse so I can get outside in the sun and
go for a walk or swim. However, during winter, if I am feeling sluggish, low on energy or a bit
out of sorts then I know that my body is telling me it’s a good time to do a short 3-day cleanse.
Use ingredients that are in season during Summer, like the recipes in the book and try making
the juice broths at night for a hot dinner juice.
So, why do a juice cleanse or fast?

Let’s look at the word fast. When you fast-en something to something else, it makes it
stronger, it increases the strength of the original thing and so, when you do a fast, the word
literally means that you make your body stronger.
There are many different cleansing and fasting methods talked about and written about. I like
juice cleansing because of the natural, raw nutrients you get from the plants.
This 3-day juice cleansing program is about giving your body nothing but fresh natural juices
that taste great, that are simple to make and that are easy on your digestive system.
In ancient times, periods of fasting were built into normal life. There was a lovely balance
between times of feasting and times of famine. In our modern super-charged world, balance
with food is hard to come by. It is always easy to eat and eat and eat and eat and eat…. so we
need periods of not eating (fasting) now more than ever before.
Fasting gives our body a chance to clean up stored toxins because it is not expending energy
towards digestion. When you do a juice cleanse, all of the chaos created at a cellular level from;
a bad diet, exposure to toxins in the environment, unhealthy lifestyle habits and any stored
emotions finally get an opportunity to be released.
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Benefits of doing a juice cleanse
We clean our house, our car, our teeth and dirty dishes and just about everything else because
we understand the benefits of living in a clean environment.
You wouldn’t go out at night with your family or friends if you didn’t look good and smell clean
– would you?
So, what about inside our bodies?
It’s not something we think about it right?
We just leave it to nature to take care of us and hope that she does a good job. And, whilst
most of the time your body is capable of cleansing itself, after years and years of overloading it
with unhealthy habits, our body starts to slow down and need some assistance.
Doing a 3-day juice cleanse is the assistance the body needs in order to cleanse itself.
But wait, there is more than just “house cleansing” going on when you do a juice cleanse.
Many health conditions respond to fasting, especially those conditions that are caused by diet
and lifestyle, such as:
• high blood pressure
• diabetes
• auto immune / lupus
• high cholesterol
• arthritis / osteoporosis
• Crohn’s / IBS / colitis
• eczema / psoriasis
• Alzheimer’s disease
• atherosclerosis
• asthma
• some cancers – colorectal cancer, breast cancer, prostate cancer and lung cancer
• chronic liver disease or cirrhosis
• heart disease / stroke
• chronic renal failure
• depression
• obesity
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Other benefits include:
• getting more nutrients into your cells from juicing fruits and vegetables, than you could
possibly eat in a day
• taking in a variety of plant-based nutrients that you might not normally eat, especially in
their raw form
• giving your digestive system a much need break
• feeding the ‘good’ bacteria in your gut from fresh, cold pressed juice
• normalising your blood sugar levels
• increasing energy levels because you are not spending all your energy trying to digest
large, heavy meals
• shedding unwanted weight
• speeding up your metabolism
• balancing hormones and mood swings
• improving your sex drive
• releasing stored emotions due to the fact you can’t “shove” then down with food
• increasing the natural healing processes in your body to work more efficiently
Why juice when we can eat it whole?

I often get asked why we don’t just eat the fruit and vegetables instead of taking the time to
extract the juice and then drink the juice.
Well, of course you can do that!
Eating more raw fruits and vegetables is one of the best habits you can add to your daily eating
plan, but the thing is, most people just don’t do it!!!
Most people find it hard to eat 10 serves of fresh, raw, fruit and vegetables every day, as
recommended by the National Health and Medical Research Council of Australia (NHMRC)
which is why I recommend juicing… it makes it simple and easy to get more raw nutrients into
your diet.
In fact, eating just raw fruits and vegetables for a short period of time, is a form of cleansing. As
I mentioned above, you are a juicer and it’s only the juice that feeds you – so, when you eat
only raw fruits and vegetables you are technically juicing!!!
On the other hand, when we cook our food, many of the heat sensitive nutrients are destroyed.
The fibres become life-less, acting like a wet mop, swabbing through the intestines. These
fibres when combined with man-made sauces, dairy and other animal products can leave a
coating on the walls of the intestines which, over the course of time can accumulate and cause
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the colon to become sluggish. The signs of a sluggish colon is constipation, colitis,
diverticulosis and other digestive related diseases.
Again, this is another benefit of juicing… it cleanses the colon and helps the body remove all
the accumulated, toxic matter that coats the colon and causes dis-ease.
Signs you need a Juice Cleanse

Now that you’ve read about the benefits of doing a juice cleanse you might be wondering
whether you need to do one or not? How do you tell?
Look at it this way… when your body is performing well, your natural elimination systems easily
cleanse through our four elimination channels:
1. Sweating 2. Urination 3. Defecation 4. Breathing
But when you are stressed and busy and living an unhealthy lifestyle with bad eating and
lifestyle habits (over many years) your body may be struggling to eliminate and work at its
optimum best. And, this leaves you all backed up, low on energy and overloaded with both
physical and emotional toxins.
Have a look through the list below to identify whether your body is giving you signs and
symptoms that it needs some support to remove the toxic overload.
• Dark circles under the eyes
• Sinus problems
• Joint pain
• Fatigue
• Gas & Bloating
• Constipation or Diarrhoea
• Difficulty sleeping
• Brain fog
• Bad breath
• Headaches
• Irritable Bowels or Digestive discomfort
• Psoriasis and skin issues
• Fatty liver
• Weight gain
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The Pleasure Trap
Let’s face it, so many foods are addictive! We don’t even know most of the time that it is due to
the ingredients, purposely placed within products that keep us ‘coming back for more’
Companies sell you products, which will sell more products, it has nothing to do with what your
body needs.
Here are the three main highly processed foods, and they are super addictive.
• Refined sugar
• Refined salt
• Refined oils
Each one of these products stimulate a dopamine response (which is a feel-good hormone), so
when you eat them, and soon after, you want more and more and more! Imagine the profits
when consumers can’t get enough of what you are selling. They are designed to make you feel
good and often we just can’t stop ourselves from finishing the ‘whole packet, the whole block,
the whole cake’ you get the picture.
It’s a pleasure trap, it’s addictive and it’s very hard to break.
Doing a juice cleanse literally ‘Resets You’ because it reboots your brain, your taste buds and
your digestive system. It makes it easier for you to make changes…
I have seen it happen many times with different people after they do a juice cleanse, they
immediately adopt new healthy lifestyle choices. They start making the much-needed changes
to get healthy, have more energy and feel good again.
“Don’t wait until the signs you need to cleanse
become a disease you need to heal!”
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Preparing for a Juice Cleanse
A question I often get asked is this…
“Can you start a juice cleanse at any time?”
The short answer is YES.
But… I don’t recommend you jump straight into this if your current food and lifestyle choices
means you are the ‘poster child’ for the movie “Fat Sick and Nearly Dead”. Although this made
a great movie title (by Joe Cross) and many people have jumped straight into doing a juice
cleanse after watching this movie, it can be a bit of a challenge to your body, if you haven’t
seen a piece of fruit or a green vegetable in quite a while.
So, to ease you into this and help you make your juice cleanse experience a super success,
consider the following information as good practical advice from someone who has been there
and done that!
1. Eat Better Foods
At least 5-7 days before starting your juice cleanse, cut back on the amount of processed junk
foods you eat in your diet. Try for at least a 50% reduction of anything that comes in a packet.
Eat less fried foods, take-away foods, sweet drinks, pastries, cakes, breads, dairy and meats
(specifically processed meats like ham, salami and sausages). This will make a huge difference
to how you will feel during the juice cleanse.
Start to add more plant-based foods to your diet. Have a piece of fruit in the morning, eat
some salad for lunch and maybe include some cooked beans, seeds, nuts and whole grains.
Doing these simple things will ease your body into the juice cleansing process and significantly
reduce the symptoms of detoxing you may experience during your cleanse.
For more detailed information, turn to the Healthy Eating Guide at the end of this section
which helps you calculate the percentage of Man-based food, Animal-based food and Plant-
based food you are currently eating – it’s actually a MAP to healthy eating!
You really want to get you plant-based eating numbers up to 50% or more before starting a
juice cleanse.
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2. Get Mentally Prepared
To get the most benefit from doing a juice cleanse you need to be emotionally invested in it.
You need to be in the right frame of mind, to not only start the program, but to complete it
100%!!!
Having a big WHY is important. I always get people to make a list of all the reasons why they
feel they need to do a juice cleanse before they start. Think about using pictures as well as
words to help you focus on the bigger picture.
Another important part of mindset is to set a clear intention in your mind of what you want to
achieve from your juice cleanse and why you want to achieve it. This will help to motivate you
to finish your goal - especially if times get tough.
3. Be Prepared
To help you buy all the fresh fruit and vegetables you will need to do your cleanse, I have
prepared a shopping list for you to use. Simply head to the end of this section and take a
photo of this page and it will give you all of what you need to complete your cleanse. Buying
all of the produce is a really fun exercise as you will be amazed just how much fresh food you
are going to consume during the time and for most people, they have never bought that much
fresh produce ever, so it can be quite amazing to see all of the colours that will go into your
body during your cleanse.
Another tip is to make sure you have some glass bottles to store your juice in. This will help
keep the juice fresh when stored in the fridge and it will make it easy to carry with you if you
are on the go.
4. Timing
I always like to start a juice cleansing program on a Friday.
Why a Friday you ask?
Well, the first day is usually the easiest day out of the lot as your body (or mind) hasn't really
noticed that it isn’t eating.
Day 2 and 3 are often the days that people start to feel like they are detoxing, so by starting on
a Friday it means that the next two days fall on the weekend, which is much easier for resting,
getting outdoors, going for a walk in the sunlight and getting some fresh air (refer to the 7
Principles of Health later in this section).
Apart from the day you start, it is important to clear out your social calendar so you don’t feel
pressured to attend anything, when you would rather be curled up on the couch!
It’s perfectly okay to do a juice cleanse while being at work, it’s up to you.
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5. Get a Good Night’s Sleep
Get a couple of good night’s sleep before you begin your cleanse, don’t go out on the town
and put additional stress on your body. Ideally, go to bed at 10pm and sleep for 8 hours - your
body will thank you for it!
6. Share It
It’s super important to have support during your juice cleanse, so…let others know what you
are doing and be an inspiration for others.
So many people who do a juice cleanse inspire their family or friends to do one as well –
people sometimes just need someone else to ‘tread the path’ first and then they are happy and
willing to follow. So, help others by sharing and leading the way!
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Before Juice Cleansing
First Up Upon waking, start the day by drinking a

large glass of filtered water with juice of 1/2
lemon squeezed into it to hydrate your
bowels.
Breakfast Eat whatever you like for breakfast. Try to

avoid eating animal products for 3 days
prior. It also helps to eat lighter (i.e. a bowl
of fruit) and look to reduce your fat content.
Lunch Try to reduce your portion size for Lunch by

25% and then add in some leafy greens like
lettuce, baby spinach or rocket to your lunch
salad or sandwich.
Dinner Try to reduce animal-based products (and

fat intake) by at least 50% over the next
three days. Try some soups and replace
alcohol with a freshly made juice.
Last Drinks Avoid coffee and alcohol and have herbal

teas.
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3-Day Juice Cleanse Program
So, by now you probably understand a bit more about why it’s beneficial to do a juice detox,
what the signs and symptoms are, and you have been armed with some tips and tricks to help
you through it.
Now it’s time to go a little deeper and look at what makes up a 3-Day Juice Program. This
section takes the thinking away and just gives you an easy to follow recipe plan, what to do
and when to do it – it’s certainly great if you like some structure!
The Juice Program works on the premise that each juice substitutes each of the 3 main meals
of the day – Breakfast, Lunch and Dinner. And, each juice recipe that follows, has been
designed to make approximately 1 litre of juice. Of course, this varies based on how much
‘water content’ is in your fruit and vegetables – but, you get the idea.
You can drink each juice in one sitting or consume slowly over a longer period.
In between juices, you are encouraged to drink lots of water or herbal teas (not Green Tea as it
has caffeine). You can also drink more juice if you feel hungry. There is no maximum to the
amount of juice you can consume each day. So, if you want to drink more, then drink more! I
recommend that you drink a minimum of 2 litres a day – this is to ensure you are flooding your
body with nutrients as well as removing any toxins.
People often ask if they can just make one juice and drink that throughout the day.
“Sure, you can do that.”
But, the reason for having a Breakfast Juice, Lunch Juice and a Dinner Juice instead of just
having one single juice that you drink all day is to flood your body with lots of different
colours, vitamins, minerals and the ‘all-important’ phytonutrients – and the way you do that is
to mix it up and drink different juices throughout the day.
I have found that many people find it easier to do the breakfast, lunch, dinner program
because it maintains some sense of ‘a normal daily routine’. It also helps on the mental and
emotional side of things to follow a pattern of behaviour that is familiar.
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3-Day Juice Menu
Preparing Day 1 Day 2
3 Days Before Friday Saturday
First Up Upon waking, start the day by Lemon Water Cleanse

drinking a large glass of filtered
• 500ml filtered water
water with juice of 1/2 lemon
• ½ lemon juiced
squeezed into it to hydrate your
bowels.
Breakfast Eat whatever you like for breakfast. Apricot Nectar Pineapple Passion
Try to avoid eating animal products
• 6 apricots
for 3 days prior. It also helps to eat • 1/2 pineapple
• 2 nectarines
lighter (i.e. a bowl of fruit) and look • 5 passion fruits
• 1 punnet
to reduce your fat content. • 2 mangoes
strawberries
• 250ml coconut
(250g)
water
• 250ml coconut
water
Lunch Try to reduce your portion size for Green Day Thirst Quencher
Lunch by 25% and then add in some
• 2 green apples • 1 cucumber
leafy greens like lettuce, baby
• 1 baby spinach • 2 limes
spinach or rocket to your lunch salad
(handful) • 1 mint leaves
or sandwich.
• 2 cucumbers (handful)
• 1 mint (handful) • 750ml coconut
• 1 snow peas water
(handful)
Dinner Try to reduce animal-based products Summer Spice Summer Veg

(and fat intake) by at least 50% over
the next three days. Try some soups • 3 tomatoes • 2 tomatoes
and replace alcohol with a freshly • 2 red capsicums • 2 capsicums
made juice. • 1 carrot • 1 cucumber
• 2 celery stalks • 1 beetroot
• 1 long red chili • 2 carrots
• 1 basil handful • 1 zucchini
• sea salt & pepper • pinch of sea salt
to taste
Last Drinks Avoid coffee and alcohol and have If required drink glass of Coconut Water or Herbal Tea.
herbal teas. Drink more juicer if still hungry.
Drink water during the day as needed.
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Day 3
3 Days After
Sunday
First Up Lemon Water Cleanse Make it a healthy habit to continue to drink a large glass
• 500ml filtered water of lemon water, first up every morning.
• ½ lemon juiced
Breakfast Cherry Peach First up in the morning the body loves fruit to fuel the
organs and muscles for the day ahead. Eat lots of fruit
• 2 peaches for breakfast for the next 3 days.
• 2 cups cherries
• 1/2 pineapple
• 1 banana
Lunch Silver Service Remember you haven’t digested food for 3 days, so the
key is to go slow and eat easy to digest salads like
• 3 apples (red) tomato, cucumber, capsicum, lettuce, and sprouts.
• 1 asparagus bunch
• 2 coriander handfuls
• ½ silver beet (bunch)
• 1 cucumber
Dinner Watermelon Gazpacho For Dinner over the next 3 days, have some soups or
steamed veggies with rice and beans.
• 1 long red chilli
• ½ cucumber
• ½ dill (handful)
• 2 tomatoes (large)
• 1/8 watermelon
Last Drinks Ginger Lemon Tea Take your time coming back to coffee and alcohol. Try
• 2 slices of ginger replacing these with a juice for the next 3 days.
• 1 slice of lemon
• 1 cup boiling water Also make sure you drink lots of water to keep things
moving, as you start to digest foods again.
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3-Day Juice Shopping List
Fruits Vegetables
 6 Apricots  7 Tomatoes
 2 Nectarines  4 Red Capsicum
 1 punnet Strawberries  3 Carrot
 1 Banana  1 bunch Celery
 1 Pineapple  1 Beetroot
 5 Passion Fruits  1 Zucchini
 2 Mangoes  1 bunch Asparagus
 2 Green Apples  ½ bunch Silver Beet
 3 Red Apples  1 bag Baby Spinach
 1/8 Watermelon  1 handful Snow Peas
 3 Lemons  6 Cucumbers
 2 Limes
 2 Peaches
 2 cups Cherries
Herbs & Spices Other

 2 long red Chilli Pepper  1250ml Coconut Water
 1 bunch Basil  Herbal Tea (optional)
 1 bunch Mint
 1 bunch Coriander
 1 bunch Dill
 1 Ginger small (optional for
tea)
 Sea Salt & Pepper
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Design your own menu
You don’t have to stick with the 3-day juice menu we have created below, you can easily design
your own recipes, just by using your favourite juices or you can pick any juice from the Juice
Recipes section of this book and create a program that appeals to you.
If it’s your first time doing a juice cleanse, I do recommend following the breakfast, lunch and
dinner juice routine.
Breakfast Juice
Start your day with fresh, cold pressed juice made mostly from fruits. It will make a big
difference to your energy levels and it will get you up and going for the day.
Fruit has a naturally uplifting energy that wakes you up and gets you up and about in your day,
so, juice only fruits in the morning for breakfast and notice how much more energy you have
and how happier you feel as a result.
Lunch Juice
In the middle of the day when the sun is highest overhead, having a juice that has lots of water
content will help keep you focused and energised.
Choose foods that contain lots of minerals and nutrients like magnesium and potassium that
give you the spark you need to move through your day and into the evening.
Dinner Juice
When your day is done, make a juice mostly from root vegetables for your dinner. Vegetables
are full of minerals to help strengthen and repair as we prepare to slow down and rest through
the night. Root vegetables grow in the earth and are ‘held solid in the soil’ which helps to
strengthen the body while you sleep. They have a warm, comforting energy to help the body
rest and heal at the end of the day.
Tips for Having a Tough Day

When doing a juice cleanse, you may experience different physical body symptoms like a
headache, stomach upset or back pain. Many of these symptoms are quite normal, however if
you feel your symptoms are severe, then simply stop the process.
Always seek the guidance of your doctor or other qualified health professional with any
questions you may have regarding your health or a medical condition.
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A juice cleanse is not about “toughing it out” It’s about respecting your body and listening to
what you feel is right for you.
Low Energy
• Breathe deeply and consciously and be okay with having low energy, it will pick up.
• Put a couple of drops of Peppermint oil onto your palm and rub hands together to
create warmth, then cup your hands over your nose and breathe deeply.
• If you feel weak, drink plenty of water or have a nap.
Constipation
• Drink plenty of water and juices.
• Do an enema. You may need to do this three times to get things moving!
• Do a Salt Flush. Add 1 tablespoon of Sea Salt or Epsom Salt to 1 litre of water followed
by 1 litre of fresh water.
Please note: This process may be uncomfortable, but it will get things moving. If you find it
doesn’t get things moving, then drink more water, your body might be low on salt - eventually,
things will start to shift so make sure you are close to a bathroom!
Back Pain
• Drink lots of water to hydrate and cushion the spinal cord and discs.
• Massage some essential oils into the area.
• Lay on the floor with your legs in a ‘tabletop’ position for 20 minutes, this alleviates
pressure in the back.
• This may also be a sign that your kidneys are cleaning out some toxins, so just support
your body to do this with plenty of water.
Headache
• Water. Get hydrated. As a minimum, you need 1 litre of water per 22kgs of body weight,
so make sure you drink over and above this.
• Gently massage some Lavender essential oils into your temples.
• A massage or a nice cooling foot bath with some Peppermint essential oils are also very
helpful.
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Upset Stomach
• Peppermint, Ginger, Chamomile or Lemon Tea will help soothe the stomach.
• If you feel you need to vomit - that’s okay, let this happen and even support the body to
do this. Stay hydrated and let your body do what it needs to do.
• Drink plenty of water. Often nausea is a sign of dehydration, so stay hydrated.
• Apple Cider Vinegar can help. 1 teaspoon in 100ml water with some organic maple
syrup.
Runny Nose / Congestion
• Blow your nose and keep clearing the mucus out.
• Breathe in some Eucalyptus essential oil by placing a few drops into some warm water
and inhaling.
• Put a couple of drops of Peppermint oil onto your palm and rub hands together to
create warmth, then cup your hands over your nose and breathe deeply.
• Often a runny nose indicates a backed up digestive system, refer to constipation for
ways to support this.
Dizzy, Feeling Lightheaded
 Drink some water with a pinch of salt.
 Suck some rock salt and drink some water.
 Lay down and rest.
 A bit of dizziness and feeling lightheaded is expected when doing a fast as this is a sign
of cleansing. If it gets too much, hydrate and rest.
Feeling Emotional
During a juice cleanse you may also experience an emotional shift like releasing stored anger
or frustration that you have been carrying around for months or sometimes years. Often when
we’re feeling emotional, stressed or when we don’t want to deal with a situation we turn to
food to “push” what’s coming up back down.
When you stop eating (like during a juice cleanse), it’s very common for those emotions, you
shoved done with food, to be released. You may find your mood swings from high to low.
You also might find that you want to quit, that this becomes too “hard”, I can’t do it… etc. The
good news is that this is only temporary, and it is definitely worth breaking through and
releasing as much emotional baggage as you can.
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More tips to help you thrive during your cleanse
Deep Breathing
If you are feeling anxious and starting to freak out or getting worried/worked up about not
eating, then TAKE TIME to breathe deeply. Holding onto your breath can create anxiety, just
like not breathing in deeply enough, can create depression.
You don’t need a special pose or place in nature to take a moment to stop what you’re doing
and do some deep breathing.
I like to count to 8 as I breathe in. I then hold onto the breath for whatever time feels
comfortable before I begin to breathe out slowly as I again count to 8. I pause after breathing
out, before starting the whole process again.
I use my fingers to count. I start with both hands clenched into a fist. As I complete one round
of breathing in and out, I open out a finger to keep count of how many rounds I have done.
Drink Water
When doing a juice cleanse, you still need to drink water. It will help flush your bowels and
clean out any toxins. Water also awakens your brain, soothes your emotions and acts as the
transmitter for all manner of information from your brain to your cells and organs.
Whether I am doing a juice fast or not I still always start the day with 500ml of water, juice of ½
a lemon and a pinch of sea salt before eating or doing anything else. Make this a habit.
During the day if you are feeling hungry drink a large glass of water, it can satisfy the hungry
feeling and curb any craving you might be experiencing. Learning to tell the difference
between hunger and hydration is often a valuable lesson learnt during a juice cleanse.
To understand more about the ‘Healing Benefits of Water’ read the section on the 7 Principles
of Health.
Sleep
Whenever you feel like sleeping …sleep. It really is that simple.
You may find when you stop putting in the false stimulates like caffeine and sugar your body
will naturally want to rest. You are in “detox” and “cleanse” mode and your body will do its job
much faster when you are asleep.
Remember you are doing a lot of deep healing work on many levels. If you feel tired, then take
a nap. Listen to your body and rest when you need to so the healing can naturally occur.
43
Get a Health Coach
I want you to feel as safe and comfortable as possible when doing your juice cleanse.
If you are stressed or worried about it, you are more likely to stop, or not even start in the first
place. If you have a health coach, or a friend or family member in your corner, who has been
there and done it before they can help keep you on track to achieve your health goal. So, if this
is you – then find someone to be that for you!
Pamper yourself
The more you can be kind to yourself the more your body will be kind to you during your juice
cleanse. Throughout your cleanse, find some activities that ‘distract you’ and help you feel
good/better – things like; book yourself in for a massage, take a hot bubble bath with some
essential oils, go for a walk in nature, watch your favourite show, do some yoga or meditation.
It will certainly make the experience better.
Journal your experience
Writing is a really great way to release your thoughts and experiences. Buy yourself a new
notebook and keep track of what you’re feeling emotionally, mentally and physically during
your cleanse.
The key to writing in your journal is to never leave your journaling in a ‘negative place’. It is
okay to write the truth, which may be negative, but…don’t leave the writing there. Always finish
off your writing with a positive thought that leads you in the direction of where you want to
head!
44
[IMPORTANT MESSAGE]
READ BEFORE YOU DO YOUR CLEANSE
After the Cleanse

The First Bite
It’s super important that you prepare to finish your cleanse before you start, because what you
eat after your cleanse, is equally (if not more) important that the doing the program! This part
often requires much more self-discipline than drinking just juice for a period.
So, let’s get you set up to break your Juice Cleanse, easily and simply.
First thing we need to do is to remember that your digestive system has been rested and
doesn’t want to get straight back to work trying to digest a heavy meal, so…the key is to eat
light over the three days following your Cleanse and then make some simple changes to help
you transition to a new and healthier way of eating.
Going straight back to your previous diet will not set you up for success (unless of course, you
already had a great diet) so, take the time to think about making some small changes to help
support your body to perform at its best!
Go slowly and properly chew your food – be mindful when you eat and don’t mix too many
different foods together. Don’t overload on food (you haven’t been starved), try and eat half as
much as you ‘feel you want’.
Overeating and overloading your digestive system will make you feel sluggish, tired and even
nauseous. You will notice this more after your Cleanse because for most people, they have
quite high energy from drinking raw juice.
Continue juicing each day - make your favourite juices and have them as a snack during the
day or as a meal.
Best option is to spend at least the first 3 days gluten free, dairy free, and vegan free because
that is what you just did during your juice cleanse.
Take time to be aware of your ‘old habits/cravings/addictions’ and try to avoid going back to
them. Remember, there is a whole world of fabulous, energy giving, plant-based foods just
waiting for the ‘new you’ to explore!
And, if you read this first, before doing your cleanse – well done! You know how to successfully
ease yourself back from your cleanse into healthy eating habits.
45
3-Day After Cleanse - Food Menu
Day 1 Day 2 Day 3
Monday Tuesday Wednesday
First Up Lemon Water Cleanse – Everyday
• 500ml filtered water

• ½ lemon juiced
Breakfast Fruit Cereal Quinoa Breakfast Bowl Banana Breakfast Oats
• Page 49 • Page 50 • Page 51
Snack Fresh Fruit or Juice

(optional)
Snack on any fresh fruit of choice or make any of your favourite juices
Lunch Green Bean Tomato Salad Chickpea Salad Vegetable Curry Soup
Snack Banana Lettuce Wraps

(optional)
Eat one banana wrapped in lettuce (cos lettuce works best)
Dinner Creamy Cauliflower Soup Herby Smashed Potatoes Eggplant & Tomato Pasta
Drinks Make sure you drink lots of water to keep things moving, as you start to digest foods again.
Herbal teas, coconut water or Lemon Water anytime
Take your time coming back to coffee and alcohol.
46
3-Day After Clenase Shopping List
Day 1 Day 2 Day 3

3 bananas 1/2 cup cooked quinoa 1 cup oats
1 cup mixed berries 1 cup almond milk 2 bananas
1 kiwifruit 2 sticks cinnamon 2 tbsp peanut butter
1 papaya 1/2 tsp vanilla extract mixed nuts and seeds
1 mango 2 tbsp almonds mixed fruit
1 tbsp dried cranberries 2 tbsp coconut flakes 1 onion
450g green beans 2 tbsp maple syrup 1 butternut pumpkin
1 punnet cherry tomatoes mixed fruit 1 Kent pumpkin
1 avocado 1 can chickpeas 1 apples
1 cup spinach 2 nori sheets 2 cups vegetable broth
1/2 cup orange juice 2 tbsp lemon juice 1 cup coconut milk
1/2 cup basil 1 corn 1.5 tbsp curry powder
1 cauliflower 1 onion 1 tbsp ground cumin
2 tbsp almonds 1 cup raw cashews 1 tbsp ground turmeric
1/4 tsp chilli flakes 3 tbsp lemon juice 1 tbsp fresh ginger
1/4 tsp ground cinnamon 1 tsp yellow mustard 3 tbsp parsley
1/4 tsp ground cumin 1 tsp apple cider vinegar 6 tbsp pumpkin seeds
1 tsp paprika powder 3/4 tsp coconut sugar 3 cups pasta
3/4 tsp onion powder 450g baby potatoes 2 eggplants
1 cup almond milk 1 tbsp Dijon mustard 10 sun dried tomatoes
2.5 cups vegetable stock 2 tsp lemon zest 1 can chopped tomatoes
1/3 cup red lentils 2 cloves garlic 3 cloves garlic
1 cilantro 3 tbsp parsley 2 tbsp tomato paste
3 tbsp cilantro 1 tsp coconut sugar
2 tbsp chives 1 tsp dried oregano
1 tsp dried parsley
47
After Cleanse Recipes
48
Fruit Cereal with Banana Mylk
Serves 2 Method
Fruits Combine all fruits in a bowl
1 banana, sliced To make banana milk, blend 1 fresh banana and 1 frozen banana
with 1 cup of water. Pour over the fruit bowl.
1 cup mixed berries (strawberries,
blueberries, raspberries) Top with optional dried cranberries or mulberries.
1 kiwi fruit, skin removed and
sliced
½ papaya, skin and seeds

removed, diced
1 mango, skin removed and diced
1 tbsp dried cranberries or

mulberries (optional)
Banana Mylk
1 frozen banana
1 fresh banana
1 ½ cups water
49
Quinoa Breakfast Bowl
Serves 2 Method
½ cup (85g) quinoa, uncooked, 1. Place the quinoa and almond milk in a small pot.
rinsed
2. Add in the cinnamon sticks, vanilla extract and a pinch of
1 cup (250ml) almond milk, salt.
unsweetened
3. Bring to a simmer, cover and reduce heat.
2 cinnamon sticks
4. Simmer on low for 15 minutes, then remove the pot from
½ tsp. vanilla extract
the heat and set aside to sit for 5 minutes.
pinch of salt
5. Divide the quinoa into 2 bowls and top with the almonds,
2 tbsp. almonds, chopped coconut flakes and fruit.
2 tbsp. coconut flakes 6. Serve with maple syrup.
fruit of choice
2 tbsp. maple syrup
50
Banana Breakfast Oats
Serves 2 Method
1 cup (90g) oats 1. Divide oats between two bowls and add 3 tbsp. of water
into each bowl.
2 ripe bananas, mashed
2. Add in one mashed up banana into each bowl and mix well
2 tbsp. peanut butter
to combine. Set aside for 10 minutes for the oats to soften.
favorite nuts and seeds, to garnish
3. Drizzle the oats with peanut butter and serve with the nuts
seasonal fruit, to garnish and seeds and chopped fruit.
51
Green Bean Tomato Salad
Serves 2 Method
450g green beans 1. Trim the stem end of the green beans. Bring water to a boil
in a large pot, and cook the beans for 3 minutes. Then drain
1 punnet (250g) cherry tomatoes and rinse with cold water, allowing them to cool completely.
2. Half the cherry tomatoes and place in a salad bowl. Once

For the dressing: beans are cool cut them in 1-2 inch pieces and add to the
salad bowl.
1/2 avocado
3. Make the dressing by placing the dressing ingredients in a
1 cup spinach blender. Blend until a smooth sauce has formed. Season to
taste with salt and pepper.
1/2 cup orange juice
4. Add the dressing to the green beans and tomatoes and mix
1/2 cup basil
well until coated. Serve immediately as a salad.
52
Chickpea Salad
Serves 4 Method
1 can chickpeas, drained 1. Place chickpeas in a bowl and mash them with a fork,
leaving some bigger parts for more texture.
2 nori sheets
2. Blend the nori sheet in a high-speed blender until you get
2 tbsp. vegan mayo (or tahini)
nori flakes. And add it to the chickpeas.
2 tbsp. lemon juice
3. To make the Vegan Mayo place all ingredients into the
1 corn, kernels blender, blend to a smooth dressing and pour over
chickpeas.
1 small onion, finely diced
4. Add the rest of the ingredients and stir until well combined.
Vegan Mayo
1 cup raw cashews 5. Serve on its own, or a filling for sandwiches and baked
potatoes. Store in the fridge for up to 4-5 days.
1/3 cup filtered water
1/4 cup extra-virgin olive oil
3 tbsp fresh lemon juice
1 tsp yellow mustard
1 tsp apple cider vinegar
3/4 tsp coconut sugar
1/4 tsp sea salt
53
Vegetable Curry Soup
Serves 4 Method
1 tsp. olive oil 1. Heat the olive oil in a large pot over a medium-high heat.
Cook the onion for 3-4 minutes until softened.
1 onion, peeled & chopped
2. Add the butternut pumpkin, pumpkin juice, apple, broth,
1 medium butternut pumpkin, coconut milk, curry powder, turmeric, ginger, and season to
peeled & cubed taste with salt and pepper.
2 cups Kent pumpkin juice

3. Bring to a gentle simmer and continue to cook gently for 15
1 apple, peeled & chopped minutes, partially covering the pot with a lid.
2 cups vegetable broth 4. Once cooked, and the squash has softened, use a hand
blender to puree the soup.
1 cup coconut milk
5. Transfer the soup to serving bowls and garnish with fresh
1 ½ tbsp. curry powder
parsley, pumpkin seeds and a drizzle of coconut milk.
1 tbsp. ground turmeric
1 tbsp. fresh ginger, grated
salt & pepper to taste
To serve:
3 tbsp. parsley, chopped
6 tbsp. pumpkin seeds
2 tbsp. canned coconut milk
54
Creamy Cauliflower Soup
Serves 4 Method
½ tbsp. olive oil 1. Heat the olive oil in a large pot over a high heat. Add the
cauliflower florets and chopped almonds. Cook for 3-4
1 medium cauliflower, florets minutes, until starting to brown.
2 tbsp. almonds, chopped

2. Add the chilli flakes, cinnamon, cumin, paprika and onion
¼ tsp. chilli flakes powder. Mix together and cook for a further minute. Now
add the almond milk and half the vegetable stock. Bring to a
¼ tsp. ground cinnamon boil, then reduce the heat and simmer for 5 minutes until
the cauliflower becomes tender.
¼ tsp. ground cumin
3. With a hand blender, blend the soup until it becomes
1 tsp. paprika powder smooth and creamy. Add the remaining vegetable broth,
salt and red lentils. Continue to simmer for about 15
¾ tsp. onion powder
minutes with a lid on, stirring occasionally, until the lentils
1 cup (240ml) almond milk, have cooked.
unsweetened
4. Serve the soup garnished with fresh cilantro and optional
2½ cups (600ml) vegetable broth chopped almonds and a drizzle of olive oil.
1 tsp. sea salt
⅓ cup (60g) red lentils
1 handful cilantro, chopped
55
Herby Smashed Potato
Serves 4 Method
450g baby potatoes 1. Preheat the oven to 400°F (200°C). Prepare a baking sheet
lined with baking paper.
2. Bring a large pot of salted water to a boil, add the potatoes

For the marinade:
and cook for 15-20 minutes, until tender. Drain the potatoes
4 tbsp. olive oil and place them onto the baking sheet. Using the bottom of
a glass, smash each potato down and distribute evenly in a
1 tbsp. dijon mustard single layer on the baking tray. Use multiple trays if
necessary.
2 tsp. lemon zest, plus more to top
3. Mix all of the marinade ingredients together in a bowl until
2 cloves garlic, minced well combined. Then brush each potato with some of the
marinade.
3 tbsp. parsley, chopped
3 tbsp. cilantro, chopped 4. Place the baking sheet into the hot oven and bake the
potatoes for 30 minutes. Raise the oven temperature to
2 tbsp. chives, chopped 425°F (220°C), flip the potatoes over and bake for a further
12-15 minutes.
salt & pepper
5. Once ready, remove the potatoes from the oven and brush
½ cup (120g) vegan mayo
over the remaining marinade and top with the extra lemon
zest. Serve immediately with vegan mayo!
56
Eggplant & Tomato Pasta
Serves 4 Method
3 cups (300g) pasta, uncooked 1. Preheat the oven to 375°F (190°C). Cook pasta according to
instructions on the packaging.
2 eggplants, cut into bite-size
pieces 2. Place the cut eggplant on a baking tray lined with baking
paper and drizzle with 1 tbsp. of oil. Season with salt and
1 tbsp. olive oil cook in the oven for 35 minutes, until soft.
1 tbsp. oil from sundried tomatoes
3. While the eggplant is cooking, heat 1 tbsp. of the sundried
1 can (400g) chopped tomatoes tomato oil in a pan over medium heat. Sauté the onion and
garlic for around 5 minutes.
10 sundried tomatoes, drained
4. Next, add in the tomato paste, mixed herbs, and sundried
3 cloves garlic, minced tomatoes. Mix well and continue cooking for 2 minutes.
Then add the chopped tomatoes and sugar. Reduce the heat
1 onion, diced
and simmer until the aubergine is ready.
2 tbsp. tomato paste
5. Once pasta and aubergine are ready, mix everything, and
1 tsp. coconut sugar serve.
2 tsp. mixed herbs
57
FAQ’s
Will I feel hungry during the juice detox program?
Most people feel completely satisfied with the amount of juice included each day in the
program. If you do feel hungry, try drinking a large glass of water as you may just be thirsty. If
you still feel hungry you can make some more juice as there is no limit to the amount of juice
you can have. Listen to your body and drink more juice if you desire.
As a last resort, if the need to chew something (or the hunger is too intense) I recommend you
grab a piece of fruit (apple) and satisfy the intense desire then continue the Juice Program.
Can I exercise when doing the program?
Yes, it is highly recommended that you walk each day (or do some light exercise). Movement
helps the body flush out toxins easily. And, walking helps with bowel movements and keeps
the lymphatic fluids flowing.
Remember, sweating is one of the channels of elimination, so if you work up a bit of a sweat
you will be excreting toxins through the pores of the skin.
Can I stop taking my medication?
If you are taking medication, it is recommended you consult with your health care practitioner
about stopping medication during the Juice Detox Program.
What if I feel cold?
Rug up and go for a walk. This will help you warm up and get the blood pumping. If the sun is
out finding a quiet place to sit in the sun and absorb the natural warmth that the sun provides.
You can drink hot herbal teas anytime during the program especially ginger tea as it naturally
warms the body.
What if something is out of season and I can’t get it to make the juice?
The recipes have been tried and tested to taste good, however you can always change, add or
remove any ingredient from any juice recipe. Just make sure it still makes enough juice for the
minimum requirements (approx. 1 litre).
58
26 Summer Juice Recipes
59
Apricot Nectar
Time: 6 mins | Qty: 750ml
Look at all beautiful, fresh, colourful fruits on offer in this juice recipe. Nature has created the
perfect "nectar", which was the name given to the drink of the Greek gods.
This recipe is thick and creamy almost like a smoothie. The flavour is tangy with a sweet nutty
taste and a little zing from the nectarines.
Ingredients
• 6 apricots
• 2 nectarines
• 1 punnet strawberries (250g)
• 250ml coconut water
60
Berry Good Morning
What a perfect way to start the morning. This juice recipe is sweet, thick, and creamy almost
like a smoothie. It will put a smile on your face for the rest of the day. If you don’t have fresh
berries, you can use thawed frozen berries instead. I also recommend you remove the green
tops from the strawberries before juicing them.
Ingredients
• 400g strawberries
• 200g blueberries
• 4 oranges
61
Cherry Peach
Summer is the perfect time to start adding some yummy stone fruits to your juices. Make sure
you take extra care in removing all the stones before juicing.
This recipe tastes amazing. It has lots of sweet flavour and is a refreshing summer juice. You will
be nicely surprised as can really taste all the ingredients and yes you can put a banana in a cold
press juicer!
Ingredients
• 2 peaches
• 2 cups cherries
• 1/2 pineapple
• 1 banana
62
Cherry Ripe
This juice recipe is a great late summer recipe when there is an abundance of fresh cherries and
strawberries available for juicing.
The first thing you will notice is the amazing fresh berry aroma of the recipe.
It has a thick, creamy, velvet like texture and taste both sweet and tart.
Ingredients
• 2 cups cherries, pitted
• 1 punnet strawberries, 250g
63
Chilli Beet Corn
Have you ever tried making your own corn milk?
It is super easy to make in a cold press juicer and it provides a nutritious sweet base to mix in
other ingredients. You don't need to soak anything, you don't need to strain anything either
when using your Kuvings cold press juicer.
This recipe is spicy, sweet, lemony, and tangy. It is best served cold from the fridge.
Ingredients
• 1 corn, kernels removed
• 1 cup of filtered water
• 1 beetroot
• 2 lemons
• 3 thyme sprigs
• 2 green chili peppers
• 1 apple, golden
64
Dragon Water
The first thing you will love about this juice is the colour. It's vibrant, alive and full of natural
phytonutrients. Great over ice or cold the next day.
The perfect summertime cold pressed juice.
The taste is sweet with a nice earthy flavour and slightly spicy from the ginger.
Ingredients
• 2 dragon fruits (pitaya)
• 1/4 watermelon
• 1 piece ginger (2cm)
65
Fruity Pineapple
This is one of my favourite summer juice recipes.
Pineapple and watermelon are both very juicy and have that sweet tropical flavour. I put some
lemon and grapefruit in to balance the sweetness.
It is very refreshing and hydrating on a hot day.
Ingredients
• 1/2 pineapple
• 1/8 watermelon
• 1 grapefruit
• 1/2 lemon
66
Grape Ape
If you happen to have one to many drinks over the summer holiday season than this is the
perfect juice recipe to help get you back on track. Grapes are in season during summer for
exactly this reason. To re-hydrate you.
The juice is light and refreshing and a great substitute for the evening beverage. The taste is
sweet, tart and thirst quenching.
Ingredients
• 500g green grapes
• 2 green apples
• 1/2 cup mint leaves
• 1/2 lime
• 750ml sparkling mineral water
67
Green Day
There are lots of great greens to juice in summer and if you haven’t juiced snow peas yet I
highly recommend you give them a try.
The flavour is very neutral and well balanced. There is wonderful fresh, minty aromatic smell as
soon as you go to drink it.
Excellent served with ice on a hot summer’s day.
Ingredients
• 2 green apples
• 1 baby spinach (handful)
• 2 cucumbers
• 1 mint (handful)
• 1 snow peas (handful)
68
Last Days of Summer
The fruits in this juice recipe are super sweet and very juicy.
The taste is tangy and minty with a slight hint of spice from the ginger. Great cold the next day
from the fridge and poured over ice for breakfast on a hot summer morning.
Ingredients
• 1 pineapple
• 6 plums
• 1/2 rockmelon or honeydew melon
• 1 mint leaves (bunch)
• 1 ginger piece 2cm
69
Mango Tango
Mango and Tomato together in a Juice?
Absolutely YES, they taste great together in a salad so why not in a juice. The taste is sweet,
tart, savoury, and amazingly well balanced. It is light and very easy to drink.
Time to Tango!!!
Ingredients
• 1 mango
• 2 tomato
• 2 capsicum (red)
70
Pea C
Juicing sprouts is a great way to get lots of powerful nutrition into a small amount of juice.
You can substitute pea sprouts with any sprouts in this recipe. Sunflower sprouts have a milder
taste whereas radish or broccoli sprouts have much strong flavour when juiced.
This juice recipe has a slightly sweet flavour and a distinctive pea aroma as you go to take the
first sip. The juice is light with a mild pepper note.
Ingredients
• 100g Pea Sprouts
• 2 Capsicums
• 1/4 cabbage (green)
71
Peppery Mint
Wow, look at the deep maroon colour of this juice. It is earthy and bold.
The combination of ingredients creates a wonderful peppery mint flavour that has a really
good spicy kick to it from the ginger. Take a deep breath in as you start to take a sip because
the aromatics from the fresh mint leaves go right up into the sinuses and brain to work their
magic.
Ingredients
• 1 beetroot
• 6 carrots
• 1 mint leaves (handful)
• 1 ginger piece (5cm)
72
Pineapple Passion
Bring the sunshine into the kitchen this summer with these wonderful, tropical flavours. It is the
perfect juice recipe to have cold sitting on the beach somewhere in the sun.
The tropical flavour really shines through in this juice. The texture is thick and creamy, and the
aroma really does light up the senses.
Ingredients
• 1/2 pineapple
• 5 passion fruits
• 2 mangoes
73
Pineapple Ale
Whatever ails you the ingredients in Pineapple Ale will help put a smile on your dial. The bright
yellow sunshine-like colour of this juice recipe is amazing.
Pineapples have exceptional juiciness and a vibrant tropical flavour that pairs well with the
tangy citrus flavour of the lemon when juiced with the skin on.
Cheers!!!
Ingredients
• 1 pineapple
• 1 lemon
74
Purple Reign
This juice is healing for the stomach and is a great tonic for calming the nerves or when one is
feeling anxious.
There are 36 anthocyanins (purple light) in red / purple cabbage. These nutrients increase
communication between aging brain cells and help fight off free radicals.
It has a peppery, slightly sweet taste, with a little lemon hit. It is a perfect dinner juice.
Ingredients
• 1/2 purple cabbage
• 1/2 beetroot
• 6 apples (red)
• 1/2 lemon
75
Silver Service
Silverbeet is a real down to earth, no frills leafy green vegetable that is just as healthy as kale
and works really well in this juice recipe.
This juice flavour has a soft, nurturing feel about it. It tastes clean and fresh with a wonderful
coriander aroma. I think you will be surprised.
Ingredients
• 3 apples (red)
• 1 asparagus bunch
• 2 coriander handfuls
• ½ silverbeet (bunch)
• 1 cucumber
76
Summer Spice
This juice is very satisfying with lots of flavour. You can taste the sweetness from the capsicum
and carrot, the tartness from tomato, the spice from the chilli and that fresh herb smell from
the basil is amazing.
A perfect summer dinner juice.
Ingredients
• 3 tomato
• 2 red capsicum
• 1 carrot
• 2 celery stalks
• 1 long red chili
• 1 basil handful
• sea salt & pepper to taste
77
Summer Sun
Pineapple and apricot together make great jam so why not make a juice with them.
It really does feel like you are making your own glass of liquid sunshine when you make this
recipe.
This juice tastes delicious. A beautiful fruity flavour with a sweet aroma and a smooth, silky
texture. The little bit of ginger in there adds a nice, punchy after taste as well. Super YUM!!!
Ingredients
• 1/2 pineapple
• 6 apricots
• 1/2 lemon
• 1 piece ginger (2cm)
78
Summer Veg
Got some extra veggies growing in the garden this summer? Maybe you can make some juice
using your harvest like the ones in this recipe.
This juice has a surprisingly neutral flavour that is very easy to drink. You get a lot of juice from
the ingredients. I added a pinch of sea salt to my glass to bring out more flavour.
Ingredients
• 2 tomatoes
• 2 capsicums
• 1 cucumber
• 1 beetroot
• 2 carrots
• 1 zucchini
• pinch of sea salt
79
Squeaky Green
The best way I know to get a lot more greens into your diet is to juice them and this recipe is
packed with heaps of fresh, green produce that is both refreshing and alkalizing.
The juice taste is very light, watery and refreshing. It will leave you feeling squeaky clean and
well hydrated.
Ingredients
• 1 lettuce head
• 3 celery stalks
• 1 baby spinach handful
• 1 mint leaves handful
80
Thirst Quencher
This recipe is super simple to make and really does satisfy your thirst.
I love the vibrant lime green colour of this juice recipe. It has a beautiful minty aroma, a zesty
taste with very little sweetness. It is refreshing, light and easy to drink.
Ingredients
• 1 cucumber
• 2 limes
• 1 mint leaves (handful)
81
Tomato Tonic
If you love tomatoes like I do then you will love this easy to make tomato juice recipe. It makes
lots of refreshing juice from just a few ingredients.
Basil and tomato are great friends and the first thing you will notice is the amazing aroma they
both have going through the juicer.
The flavour profile is well balanced with some sweetness from the capsicums and pepper from
the radishes. The texture is soft, creamy and easy to drink.
Ingredients
• 1 basil (handful)
• 2 capsicums (red)
• 2 carrots
• 4 radishes (red)
82
Watermelon Cooler
This juice recipe is so quick and easy to make providing lots of healthy juice for hydration and
cooling down inflammation in the body.
It has a sweet, green, and earthy flavour which I especially like coming from the skin of the
watermelon when juiced.
Ingredients
• 1/8 watermelon (half a quarter), skin on
• 2 cucumbers
83
Watermelon Gazpacho
This watermelon and tomato recipe is the perfect juice for a hot summer’s day. It makes lots of
juice depending on the size of your watermelon. I find the flavour get better if you let it chilli in
the fridge. Just shake it or stir it up before pouring into a glass.
The flavour is sweet with a nice spicy kick. It tastes fruity and veggie at the same time and has a
pleasant herb aroma as you take a sip.
Ingredients
• 1 long red chilli
• ½ cucumber
• ½ dill (handful)
• 1/8 watermelon
84
Zucchini Cooler
This juice recipe is perfect for any hot summer day.
Make sure you put the juice in the fridge to get it nice and cold before drinking or pour the
juice over ice when serving.
It has a light vegetable flavour that is refreshing and tangy.
Ingredients
• 2 zucchini
• 2 cucumber
• 1 lemon (peeled)
85
About Gary
Way back in 1997 I received my first black belt in Kung Fu.
I was taught to fight, and I knew how to hurt people. One
of my mentors said, “Gary you did good but if you want to
be great you have to learn to heal people.” Hearing this
changed my life and I have been passionate about health
and healing ever since.
I studied Chinese Medicine with Professor Wong, trained

for several years in Qigong with Master Liu and became an
Energy Medicine practitioner with the Four Winds Society
under Dr Alberto Villoldo and worked with clients for
several years.
In 2013 both Julianne and I did a 3-day base camp up on

the Gold Coast, with Cowboy Don Tolman - The Wholefood
Medicine Man.
Learning the ancient wisdom of self-care, fasting, eating a

wholefood plant-based diet, and following the 7 principles
of health, as taught by Cowboy Don, set us both on a new
path of juicing and teaching people about the
preventative, restorative, healing powers of wholefoods.
I very quickly wanted to learn more, so I furthered my studies getting certificates in Plant-based
Nutrition with Coin T Campbell, Juice Therapy with The Juice Master Jason Vale and earned a plant-
based professional cooking certificate at Rouxbe International cooking school.
I now enjoy my day-to-day role as Master Juice Chef for Kuvings Australia and promoting my juice
recipe website www.juicechef.com.au
86
Further Reading & Resources
Books
The Juice Master - Jason Vale
Reboot - Joe Cross
Raw Juices can save your life - Dr Sandra Cabot
The complete book of juicing - Michael T Murray
A-Z Juice Therapy - Jay Kordich
Raw Vegetable and Fruit Juices - N.W.Walker
Celery Juice - Anthony Williams
Farmacist Desk Reference - Don Tolman
Whole - T. Colin Campbell
A Foodies Guide to Juice Fasting – Julianne Dowse
Juice Chef – Gary Dowse
87

Summer Juicing Juice Chef Ebook 2024 Ngsuz4

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Copyright ©2023 Juice Chef

Drinking more water is also essential.

What about juicing?

The second important flavour of summer is Sweet.

Let’s talk about Fruits!

Truth #2 – Fruit contains two sugars – fructose and glucose.

Truth #3 – One piece of fruit is not enough!

What else to juice in Summer?

• Cut in half and remove the large seed

Apricots are a b12 enhancing food, meaning they eliminate

• remove the outer skin

• Cut down each side of the large stone

Mangos are exceptionally tasty, and versatile as they can be

• Slice down either side of the stone to get two halves

Peaches are a wonderfully hydrating, full of juice, and mineral

Tip: Peaches will ripen at room temperature in your home.

• Cut down each side of the large stone

Strawberries, blue berries, black berries, all berries are rich in

• Cut down each side of the large stone

Watermelon hydrates, detoxifies, and cleanses the entire

• Remove the green stems

Capsicums are often overlooked when juicing yet they offer an

• Cut into chunks to fit down the chute

Cucumber juice is a highly alkalinizing and hydrating drink

10. Romaine Lettuce (Cos)

Romaine lettuce is a very nutritious food. It has an extremely low-

Romaine is a darker green than iceberg with elongated leaves and

11. Sugar Snap Peas / Snow Peas

• Remove the green stems

Tomatoes are also technically a fruit like cucumbers so again

• Remove the leaves from the woody stem

Spearmint (or common garden mint) is different to

Well, it is simple really… for better health!!!

#1. More Raw

Why raw? One word, Enzymes.

How do you know if you need more raw nutrients?

#2. More Light

So, how do the phytonutrients (colours) in plants help us emotionally?

Just look at how we use colour in our society:

• Red is associated with feeling angry or embarrassed.

Emotional Molecules are real!

Yes, that’s right – you effectively ARE a juicer!!!

A Cold Press Juicer does the same thing!

#5. More Life

#6. Better Hydration

But what if this is a mistake?

Why do we need more water? Well, just look at these numbers.

Look at what’s inside a glass of freshly extracted juice:

• 100’s of vitamins and minerals

 Freshly made cold pressed juice

× Toxic man-made foods

Feel lighter in just 3 days

So, why do a juice cleanse or fast?

So, what about inside our bodies?

It’s not something we think about it right?

• high blood pressure

• auto immune / lupus

• Crohn’s / IBS / colitis

• chronic liver disease or cirrhosis

• heart disease / stroke

• chronic renal failure

• giving your digestive system a much need break