Fruit juice has become a heavily attacked item due to its high sugar content. Most studies say fruit juice is as bad as sugary/fizzy drinks. Yes, fruit juice does have some nutritional value, but not enough to justify the sugar content, even with the healthiest fruit juice brands.
When you have fruit in drinks, juices or smoothies you do not think about how many portions of fruit you are eating. You wouldn’t eat 6 oranges or 3 cups of strawberries in one go, but in drinks you do, so even if manufacturers have not added sugar the fruit is naturally high in it. So when having smoothies opt for ones mainly made from vegetables, or opt for fruits that have lower sugar content (low FODMAP fruits: see my list of fruits in My Pantry).
I have created this orange juice recipe for a weekend fruit juice treat, as I can enjoy it without the same sugar concern. The juice is a great start to the day, giving you a burst of vitamin C and other nutrients: the chia seeds provide a dose of protein, Omega 3 and minerals like iron and calcium, and the coconut water boosts potassium and electrolyte levels.
- ¾ cup orange juiced - 3 large oranges I love Naval oranges the most
- ¾ cup coconut water
- ¾ cup water
- 2 tbs chia seeds
- * I use a dry cup measurer for all my measuring (liquid and dry)
- Cut your oranges in half and squeeze the oranges to get ¾ cup orange juice.
- In a jug put all the ingredients, and using a spoon stir occasionally for the first 5 minutes to stop the chia seeds clumping together.
- Leave in the fridge for at least 15 minutes, but best if left over night for the chia seeds to really expand.
- Serve chilled with breakfast.