Can you put greens in a juicer? A complete guide

According to nutritional experts, green juice can be a concentrated source of essential vitamins and minerals. But can you put greens in a juicer effectively without it becoming a leafy, low-yield mess? The answer is yes, with the right techniques and equipment, you can successfully extract the vibrant goodness from your greens.

Quick Summary

Yes, juicing leafy greens is effective with the right tools and methods. Using a masticating juicer is best for high yield, while alternating ingredients helps prevent clogs and maximizes nutrient extraction.

Key Points

• Choose a Masticating Juicer: For greens, a slow, masticating juicer is most effective, producing higher yields and preserving more nutrients than centrifugal models.

• Use the Rolling Technique: Rolling leafy greens into tight bundles prevents tangles, making them easier for the juicer to process and increasing extraction.

• Sandwich Greens with Hard Produce: Alternating fibrous greens with water-rich fruits and vegetables like cucumber or apple helps flush the leaves through the auger.

• Add Water-Rich Produce: Incorporating high-water-content produce like cucumber, celery, or romaine lettuce increases overall juice volume and aids the juicing process.

• Limit High-Oxalate Greens: Be mindful of greens like spinach and kale, which are high in oxalates. Rotate your green choices to avoid overconsumption and potential issues.

• Clean Up Immediately: For easier cleaning, rinse your juicer parts immediately after use, as dried pulp becomes difficult to remove.

Yes, But Your Juicer Matters: Masticating vs. Centrifugal

While it is entirely possible to put greens in a juicer, your success and the quality of your juice largely depend on the type of machine you own. The two main types are masticating (slow) juicers and centrifugal (fast) juicers, and they handle greens very differently.

Masticating (Slow) Juicers: The Green Juice Champion

Masticating juicers, also known as cold-press or slow juicers, are the superior choice for leafy greens. Instead of using fast-spinning blades, they feature a single or twin auger that slowly crushes and presses produce to extract juice. This slow process generates minimal heat and oxidation, which helps preserve more nutrients and enzymes in the final product. For fibrous items like kale and spinach, this crushing action effectively wrings out every last drop of juice, resulting in a higher yield and drier pulp.

Centrifugal (Fast) Juicers: Not Ideal for Leafy Greens

Centrifugal juicers use a fast-spinning blade to shred produce, then spin the pulp to separate the juice. While they are great for hard fruits and vegetables, they are inefficient with leafy greens. The blades tend to whip greens into a wet pulp, with a significant portion of the juice remaining trapped in the fibers. The high speed also introduces more oxygen, which leads to faster oxidation and a foamier juice with a shorter shelf life.

Techniques for Maximizing Your Green Juice Yield

Regardless of your juicer type, these techniques can help you get the most out of your greens:

• Roll Your Leaves: To make feeding easier and more efficient, roll leafy greens like kale and spinach into a tight cylinder or "cigar" before pushing them through the chute.
• Alternate Ingredients: Sandwiching your greens between harder, water-rich produce like cucumber, apple, or celery helps push the fibrous leaves through the juicer and maximize extraction.
• Use Stems and All: For greens with thick stems, such as kale and chard, there's no need to separate them. Stems are highly nutritious and your juicer can process them just fine.
• Soak Tough Greens: For especially fibrous leaves, soaking them in cold water for 5-10 minutes before juicing can soften the plant cell walls and increase your juice yield.
• Add Citrus: The acidity from a piece of lemon or lime can help break down the cell walls of stubborn greens like spinach, improving extraction and adding flavor.

Comparison of Juicer Types for Juicing Greens

Feature	Masticating (Slow) Juicer	Centrifugal (Fast) Juicer
Effectiveness with Greens	Excellent	Poor
Juice Yield	Higher (drier pulp)	Lower (wetter pulp)
Nutrient Preservation	Higher (less heat)	Lower (more heat/oxidation)
Foaming	Minimal	Significant
Processing Speed	Slower	Faster
Cost	Typically higher	Typically lower
Best For...	Leafy greens, wheatgrass, herbs	Hard fruits and vegetables

Benefits and Considerations of Juicing Greens

Juicing greens offers a number of health advantages, but it's important to be aware of the full picture.

Benefits of Drinking Green Juice

• Nutrient Density: Green juices are a quick way to consume a large volume of vitamins, minerals, and antioxidants that would be difficult to eat in one sitting.
• Improved Digestion: Green juices, especially those with ingredients like ginger or lemon, can support digestion, though the fiber from whole foods is lost in the process.
• Hydration and Energy: Ingredients like cucumber and celery add hydration, while the combination of nutrients can provide a natural energy boost.
• Supports Detoxification: The chlorophyll in greens is often said to support the body's natural detoxification processes.

Potential Downsides

• High Oxalate Content: Greens like spinach and kale are high in oxalates, which can contribute to kidney stones in predisposed individuals. Rotating your greens and staying hydrated is key.
• Loss of Fiber: Juicing removes most of the fiber, which is important for digestive health and blood sugar regulation. Juices should supplement, not replace, a balanced diet.
• Sugar Concentration: While not as high as fruit juice, adding too much fruit to sweeten a green juice can increase the sugar content.

Delicious Green Juice Recipes for Your Juicer

Experiment with different combinations to find your perfect green blend. The following are proven winners:

• The Classic Mean Green: A powerful detoxifying juice.
  • 1 handful of kale
  • 1 handful of spinach
  • 1 cucumber
  • 4 celery stalks
  • 1 green apple
  • 1/2 lemon, peeled
  • 1 inch of ginger
• The Sweet Green Salad: A milder, more palatable green juice.
  • 1 head romaine lettuce
  • 1 head butter lettuce
  • 1 cucumber
  • 2 green apples
  • 1 lemon
• The Iron Booster: A highly nutritious blend.
  • 1 cup spinach
  • 1 cup parsley
  • 2 green apples
  • 1/2 lemon

Conclusion: The Best Way to Juice Your Greens

In summary, you absolutely can and should put greens in a juicer to harness their concentrated nutritional benefits. The key to a successful, high-yield green juice lies in choosing the right equipment—a masticating or slow juicer—and employing smart techniques like alternating ingredients. While juicing removes fiber, which means it shouldn't replace a whole-food diet, it offers an excellent way to boost your nutrient intake and support overall wellness. By understanding the tools and potential considerations, you can confidently create delicious and healthy green juices at home. For more detailed information on maximizing your juicing experience, consider reviewing guides on selecting the best equipment for your needs, such as articles on best juicers for leafy greens.

Tips for Juicing Success with Greens

• Prep for Maximum Efficiency: Wash all produce thoroughly, roll leaves tightly, and alternate soft and hard ingredients during juicing.
• Choose the Right Equipment: A masticating (slow) juicer provides the highest yield and best nutrient preservation for leafy greens.
• Balance Flavor: Counteract the bitterness of some greens by pairing them with sweet fruits like apples, pears, or pineapples.
• Rotate Your Greens: To avoid consuming high amounts of oxalates from a single source, vary the types of greens you juice regularly.
• Consider the Pulp: While juicing removes fiber, don't discard the nutrient-rich pulp. Use it in compost, baked goods, or even veggie burgers.

How to Juice Greens: A Quick Guide

1. Select Your Juicer: For greens, a masticating juicer is recommended for maximum efficiency and yield. Centrifugal juicers are less effective.
2. Wash and Prep: Clean all produce. Roll leafy greens into tight bundles to prevent them from tangling in the machine.
3. Alternate Ingredients: Start with a hard fruit or vegetable, followed by a rolled bundle of greens, and finish with another hard item to push everything through.
4. Juice and Enjoy: Run the machine, collect your fresh juice, and drink it shortly after making it to maximize nutrient intake.
5. Clean Up: Clean your juicer immediately after use, as dried pulp can be difficult to remove.

Best Greens for Juicing

• Spinach: A powerhouse of vitamins and antioxidants, though high in oxalates, so best used in rotation.
• Kale: Rich in vitamins K, A, and C, it provides a robust, earthy flavor.
• Romaine Lettuce: Mild-flavored and high in water content, it’s great for beginners and helps increase juice volume.
• Celery: Another high-water-content green that aids in digestion and helps push other ingredients through.
• Swiss Chard: Offers similar nutritional benefits to spinach with slightly better juice yield due to its sturdy stalks.
• Parsley: Concentrated in nutrients, adds a fresh, cleansing flavor. Use in smaller amounts due to its potent flavor.
• Wheatgrass: Extremely potent and nutrient-dense, best juiced with a slow juicer for optimal results.
• Bok Choy: Offers a mild flavor and watery crunch, ideal for blending with other ingredients.

Frequently Asked Questions

Which type of juicer is best for leafy greens?

A masticating or slow juicer is the best type for leafy greens. It uses a crushing and pressing action that is much more efficient at extracting juice from fibrous greens like kale and spinach compared to a fast centrifugal juicer.

How can I get more juice from my leafy greens?

You can maximize your juice yield by rolling the leaves into tight bundles, alternating them with hard, water-rich produce (like apples or cucumbers) as you feed them in, and using a masticating juicer.

Is green juice better than a green smoothie?

Neither is universally 'better.' Green juice offers a concentrated nutrient boost without the fiber, which can be good for nutrient absorption. Green smoothies, however, retain all the fiber, which is beneficial for digestion and satiety.

Should I be concerned about oxalates in greens?

For most people, a varied intake of greens is fine. However, individuals with a history of kidney stones or oxalate sensitivity should be cautious. Rotating your greens and not consuming excessive amounts of high-oxalate vegetables like spinach and kale can help.

How long does green juice last after being made?

Fresh green juice is best consumed immediately to get the maximum nutrients. Due to oxidation, it should be consumed within 20 minutes for peak freshness, though it can be stored in an airtight container in the fridge for up to 24-48 hours.

What is the best way to clean a juicer after juicing greens?

Cleaning the juicer immediately is the best practice. Rinsing the mesh screen and other parts under warm water and using the provided brush to remove pulp quickly prevents it from hardening and becoming difficult to clean.

Can I juice tough stems from greens like kale?

Yes, you can and should juice the tough stems from greens like kale and chard. They contain nutrients that shouldn't be wasted and can be processed effectively by a masticating juicer.