This low histamine green juice is brimming with healthy green fruits and veggies that will give you a feel-good boost. Green apples give a nice sweetness, while arugula gets those leafy greens in. Omitting higher histamine foods such as spinach and avocado, this green juice should be suitable for those on a low histamine diet, and delicious for everyone else too!
And for some more juice ideas, my apple ginger juice is so flavourful with a little kick of spice and my pear apple juice is perfectly sweet. For something a little different, my apple ginger chia fresca is super easy to make and so fresh and light.
This anti inflammatory green juice is packed with greens, but uses those that are low histamine. Green juices tend to use foods such as spinach, which aren't usually recommended for those with histamine intolerance or conditions such as MCAS. So we use fresh apples, celery and cucumber instead, which are so good for you but lower histamine as per the SIGHI list.
Why this juice is so good
- Fresh and light with a kick of (optional) spice: this juice has a lovely taste to it, with a hint of spice from the ginger.
- Healthy: see below for some of the nutrients this juice provides!
- Easy to make: if you have a juicer, then this is such a quick and easy recipe and perfect for a mid-afternoon pick-me-up.
This recipe uses all green fruits and veg for a healthy drink that tastes so good. You will need:
- Apples: pick green apples such as Granny Smiths to keep the colour for this juice (but red or something like a Braeburn apple are also good if you prefer a sweeter taste!).
- Arugula, cucumber and celery: the green veg and leaves bursting with healthy vitamins.
- Mint: gives a lovely freshness to the juice. Use fresh leaves.
- Ginger: for a hint of spice, this is optional. Use fresh ginger root if you can.
- Maple syrup: optional, but provides a little sweetness.
Variations to the recipe
The leafy green of arugula are optional. You can also use kale if this works for you. Just a note for my low histamine readers that neither are rated on the SIGHI list. So only use if you know you tolerate well. Something like lamb's lettuce is an alternative and scores 0 on the SIGHI list.
Step by step instructions
Dice the apples, celery, cucumber and ginger (if using) so that it can be fed into your juicer (image 1). Don't worry about them being the same size, as they will be juiced!
Feed the ingredients through your juicer, with a bowl, jug or your glass collecting the juice (image 2).
Recipe tip: have a taste test and adjust slightly to preference. Add more apples for sweetness if you have a sweet tooth!
Health benefits of green juice
My green juice combines apples, arugula (or kale), cucumber and a little celery and mint for a good range of vitamins and minerals. Apples have vitamin C, B-complex vitamins, dietary fibre, quercetin and phytonutrients as well as certain minerals, while kale is high in fibre and potassium (Medical News Today).
Cucumber is really hydrating as well as containing antioxidants, and celery contains vitamin C, beta carotene and flavanoids as well as phytonutrients (Healthline).
My top juice-making tips
As I make juice quite a lot, I have a Magimix juicer, which I love and is a great piece of kit for the kitchen. It's so easy to use and much easier to clean than a juicer I had previously. I've also used a nutribullet and then strained the mixture through a cheesecloth to make juice.
Most people like their green juice and smoothies with a little sweetness - me included! I always add at least one portion of fruit such as apples or melon so they don't taste too 'vegetably'. If you need a sweetness boost beyond the fruits in this recipe, then a touch of maple syrup or agave syrup will satisfy a sweet tooth.
Add ice a little at a time! I used to add way too much and end up with a rather diluted taste, so I find it best to add a few ice cubes at a time and do a taste test.
More smoothies and juices to enjoy
So many tasty and flavourful ideas on the smoothies and juices page, but here are some recent recipes to try out:
Low histamine green juice
- 2 green apples cut into chunks
- small handful arugula or kale, optional
- ½ small cucumber diced
- ½ celery stick diced
- 1 tablespoon mint leaves
- fresh ginger optional, amount to taste
- 1 teaspoon maple syrup optional, amount to taste
- handful ice optional
- Dice the fruit and vegetables, as well as the ginger.
- Gradually feed all the ingredients into the juicer to extract the juice. Pour into you glass and serve immediately.
- If you prefer a sweeter taste, then use a red apple instead. Green apples such as Granny smith apples tend to be a little tart to taste.
- Adjust the amount of ice to taste preference, if using, adding a cube at a time so you don't make it too watery.
Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamineAll ingredients in this low histamine green juice recipe score 0 on the SIGHI list, with the exception of:
- ginger, which scores 1. It states that small amounts are well tolerated.
- neither arugula or kale are rated on the SIGHI list, but you can swap out for a low histamine alternative such as lamb's lettuce or add extra mint or other herb if you prefer.