Bursting with nutritional content The Cruciferous Beta-Crunch recipe focuses on restorative and protective countermeasures to poor digestion and digestive disorders. A great juice recipe for sufferers of Inflammatory Bowel Disease (IBD), Crohn's Disease, Diverticulitis, Ulcerative Colitis as well as general conditions relating to poor digestive health.

For this fantastically nutritious gut-soothing recipe you will need the following:

• 2 Carrots
• 3-4 Celery Sticks
• 3-4 Cabbage or Dandelion Leaves
• 1/2 Beetroot
• 1 Large or 2 Smaller Apples OR Pears
• 3 Spinach Leaves

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Optional extras can be added to enhance specific nutritional content and/or flavour and preference - feel free to experiment with different ingredients until you find your perfect combination!

Optional extras include:

•  3 Apricots
• 1/2 Red Onion
• 1 Papaya
• 1 Clove of Garlic
• 1 Cup of  Blackberries
• 1 Cup of Chopped Fennel

A really simple juice to make with minimal waste and maximum yield!

After washing down the ingredients to prevent any unwanted contaminants making their way in, proceed to chop your ingredients and send them all through your juicer.

Inflamed intestines sometimes are unable to stomach (pardon the pun) such a concentrated mixture depending on your chosen optional extras. It is thoroughly recommended that the yielded juice be diluted to approximately 50% strength using either water or a suitable herbal tea replacement (see below). 

You should aim to be making enough for approximately 1 Litre (35oz) of diluted juice per day, which should be consumed over the course of the day in quantities of approximately 5-7oz servings. (Roughly 5-7 servings per day).

SUITABLE HERBAL TEA INGREDIENTS
The herbal tea ingredients below have a restorative effect on the intestine and bowel and can be used in the place of water above to dilute down the concentrated juice.

• Golden Seal
• Marshmallow
• Dandelion Root
• Chamomile
• Cinnamon

Another great tasting smoothie recipe to try out. Green and Red Apples, Pears and Carrots blended to a refreshing sweet puree! This recipe is full of fiber and antioxidants - great for digestion / gut issues and a natural defense against many illnesses and chronic conditions!

Wash all the ingredients under cool, running water to remove any unwanted contaminants from the production and sale process making their way into your delicious smoothie. 

Depending on the strength capabilities and size of your blender/juicer slice the ingredients to an appropriate size and then one by one add the ingredients ensuring the carrots are included between the other ingredients so that a more complete blend is easily obtained.

With a blender you will have the benefit of the full fiber intake as all the material is included in the smoothie created. You may wish to add ice according to taste as a way to alter the thickness of your smoothie or extend the yield of a particular batch.

Juicers, on the other hand, typically remove the pulp from your returned yield, thereby dramatically reducing the amount of fiber retained in the final juice mix, leading to a more liquid 'juice' in the end. Bear this in mind when using the ingredient mix as a therapeutic aid for digestive issues where fiber is your focus.

Apples, pears and carrots are all high high in dietary fiber which is great for the gut and digestive health.

Apples: Rich in fiber and important antioxidants, and flavanoids. The phytonutrients and antioxidants in apples reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

Pears: Another great fiber and antioxidant containing fruit, with an abundance of vitamins - calcium, magnesium, potassium, copper, manganese, folate etc.

Of important note: A new analysis of the Nurse's Health Study showed that across all fruit and vegetables analyzed for flavonoid content, the combination of apples and pears produced the most consistent ability to lower the risk of Type 2 diabetes.

Carrots: An excellent source of beta-carotene, fibre, and antioxidants. Rich in Vitamin A, C, K, B8, pantothenic acid, folate, potassium, iron, copper and manganese, carrots are a truly nutrient rich veg.