Apple Mint Fennel Juice

Native to Europe, mint provides a healthy dose of flavor without fatty, sodium laden seasoning. At 1/4 cup a serving, fresh mint contains 4 calories, 0.5 g fiber and aids in the reduction of cholesterol and lowering one's risk of obesity. While traditional advice for saving the skin was based mainly on its fiber content (an average apple provides 4.5 grams), there’s a growing body of research to suggest that it's actually the polyphenols in the peel—non-digestible compounds capable of doing everything from increasing sexual pleasure to reducing cholesterol—that are responsible for the apple’s doctor defense.

Red cabbage provides antioxidant benefits, as it's rich in beta carotene and polyphenols. In its cooked state, it's easier for the body to absorb antioxidants and it's best to avoid boiling the cabbage as the water will remove nutrients from the cabbage. Native to the Mediterranean and Turkey regions, cilantro possesses a good amount of antioxidants, fiber and is rich in manganese, iron, potassium, magnesium and calcium. It's also great in combination with soups, sauces and poultry dishes. 1/4 cup/4 g of cilantro contains 1 calorie; 0 g fat; 0 g carbohydrates; 0 g protein; 2% daily value (DV) of vitamin C and 5% DV of vitamin A.

By Nikki Nies, MS, Nutritionist