Smoothies and juices are the most popular ways of consuming wheatgrass, but other recipes involve baking, dips and pesto’s, which makes an excellent treat to dress up the veggie snacks. Wheatgrass has a much more distinctive flavour that a person can either hate or love. Freshly extracted wheatgrass juice either in the form of a juice or powder supplement is the recommended when you want to incorporate into your meals. Since the cellulose in the grass is tough, you might not be able to efficiently extract all the nutrients unless you use a high-end blender. As with other foods, wheatgrass should also be consumed in moderation.2 to 3 oz. of freshly squeezed juice or 1 tablespoon of the powder is enough for any daily intake.
You should always bear in mind the guidelines when making smoothies, juices or any other wheatgrass recipes; thus it is necessary to consult your nutritionist or dietician before intake.
If you have a juicer or a blender and fresh wheatgrass, then you can easily enjoy a glass (One serving) of the wheatgrass juice for your breakfast or as a snack in between your meals, that is lunch and dinner. Just 2oz of the juice cats a full meal due to its high chlorophyll and nutrient contents. Drinking this healthy feast first thing in the morning will help boost the immune system, reduce blood pressure and protecting your body against any infection and diseases. This is because wheatgrass juice is quickly absorbed into the bloodstream as soon as it is drunk, meaning that you will feel an energy boost since it increases the red blood cells count. Wheatgrass juice makes such an ideal treat and snack for an afternoon slump.
The Super Green Juice
Cut the cucumber and the celery into chunks that fit into the blender or the juicer. Blend and dilute with water.
Nutrition Information: Calories: 204 /Protein :5g/Fat: 1g | Carbs:55g | Calcium: 3% | Iron:6mg | Vitamin C: 106% | Vitamin C: 10%
Fresh Start Cleanser Recipe
This is an ideal recipe for those who want to cleanse their bodies off the toxins. You can drink this special juice for two weeks every morning before ingesting anything into the body.
Nutritional Information: Calories :400/Fat :3g/Protein :7g/Carbs :85g/Calcium :14%/ Iron :65%/Vit A :722%/Vit C :69%/Sodium :313gm/Potassium :1000g
Can be served with Ice
Optional: You can add in a handful; of fresh mint leaves. You will love the touch and taste of mint. This can make a significant refreshing summer combination which easily disguises the taste of the wheatgrass.
The nutrition value differs depending on the fruit of your choice.
If the taste of the juice isn’t your best, then you can blend in some fruits into a healthy smoothie which can quickly make an ideal breakfast or snack. Pineapples, grapes, and apples are the best complementary fruits, but you can also choose your favourite treat. You can either use powdered supplements or fresh wheatgrass to make your smoothie depending on the availability of the wheatgrass.
Pineapple-Coconut Wheatgrass Green Smoothie
I find this recipe a much more appealing smoothie, making it highly sweet and distinctive by creating a different savoury flavour.
Directions: Start by adding a liquid ingredient to the blender, followed by soft fruits. Then lastly add the greens to your blender. Blend until the smoothie is creamy. Blend in together in a juicer or blender until your desired thickness is achieved. You can add another half banana if want a much thicker smoothie, or you can use less if you need more of a glass of juice.
Nutrition Information: Calories: 423 | | Protein: 7g/ Fat: 1g Calcium: 16% | Carbohydrates: 103g | | Iron: 4.3mg | Vitamin C: 277% | Vitamin C: 238%
Pineapple-Peach Wheatgrass Green Smoothie
This one of my best’ supergreen’ smoothie and I would definitely recommend it to you.
1/2 cup green grapes
Nutritional Information: Calories: 125 | Protein :5g/Fat: 1g | Carbs: 32g | Calcium: 2% | Iron: .7mg | Vitamin C: 150% | Vitamin A: 17%
Wheatgrass can be much more than just the typical beverage! You can add it to condiments and dips to give meals a zesty flavour. Boost your nervous and immune system by using the recipe below on your sandwich.
Stir all the ingredients in the bowl and generously spread across the bread.
Nutritional information: Calories :844/ Fat: 76g/Protein :8g/Carbs :37g/Calcium :19%/Iron :54%/Vit A :4%/ Vit C :64%/Sodium: 653g/Potassium :524g
If you don’t love mayonnaise, or if you desire a new way to treat your family or friends during a feast or a get-together, then you can try this amazing recipe for a pesto which easily supplements all the powerhouse of nutrients in just a dip of the pesto. You can even use it the place or red sauce on your favourite pizza or pasta.
Combine all the ingredients in your food processor or blender and mix them.
You can add a quarter cup of nuts such as pine or cashew nuts, to give the pesto an extra taste and flavour to the pesto.
Nutritional Information: Calories :1405/Fat :130g/Protein :48g/Carbs :16g/Calcium :150%/Iron :173%/Vit A :127%/Vit C :96%/Sodium :1530g/Potassium :1030g
Wheatgrass Sour Cream Dip
A wheatgrass Sour Cream Dip can be an excellent party stopper, especially if you are a vegan. Blend in together with celery, carrots, and cucumber. Add a dash of cinnamon and one oz. instead of vinegar to turn into the best fruit dip.
Stir together the ingredients and refrigerate it before serving.
Nutritional Information: Calories 300/Fat :8g/Protein :10g/Carbs :105g/Calcium :24%/ Iron: 65%/Vit A 300%/Vit C :57%/Sodium :224gm/Potassium :800g
These are some of the best recipes for incorporating wheatgrass into your diet. However, we all have our preferences, and we would love to hear your best recipes that we have highlighted yet.
Enjoy every bit of the recipes we have for you!
Nutritional Values and Information
Nutritional Values of Fruits and Vegetables
Wheatgrass Nutrition Facts
According to different researches and studies carried out by the Center for Disease Controls (CDC), 27% of most people get slightly more than three servings of vegetable daily. Most people are aware of the nutritional benefits of eating fresh vegetable and fruits so as to achieve optimal detoxification and health. However, many people are still not conscious of the numerous benefits of drinking organic wheatgrass juice. For many years, organic wheatgrass juice has been over hyped as a powerful super food. Amongst the ancient Mesopotamians and Egyptians, it was a staple in their diets. In the 1950s, Dr. Ann Wigmore, a nutritionist and a whole-foods advocate, began the organic wheatgrass juicing therapy so as to help treat people with chronic ailments.
What is Organic Wheatgrass?
Wheatgrass is the youngest grass of the typical wheat grass plants, the Triticum aestivum. Since the juice is commonly extracted from sprouts of wheatgrass, it is gluten free. This edible gluten free grass is prepared as juice, or a powder concentrate in the forms of capsules, tablets, and pills. Like most plants, organic wheatgrass contains amino acids, minerals, vitamins, chlorophyll, and enzymes. Claims and assertions about the health benefits of this organic wheatgrass juice range from providing supplemental nutrition to its distinctive healing and curative functions.
Nutritional Analysis of Organic Wheatgrass
Wheatgrass is an excellent source and the richest natural source of many vitamins, minerals, and liver enzymes. According to Mujoriyas, R., & Bodlas, R. B. (2011) article, Studies on the wheat grass and the Nutritional values, organic wheatgrass contains 98 of the whole 102 essential elements found in the soil. Inclusive of iron, selenium, magnesium, potassium, calcium, copper, zinc, enzymes, and nineteen amino acids. All of which are in equivalent ratios, optimal for the human body. Besides that, it contains vitamins A, C, E, K, and the Complex B.
Organic wheatgrass is heavily loaded with 70% chlorophyll, a phytochemical. It has a molecular structure that is nearly identical with the hemoglobin molecules of the human blood. Organic wheatgrass also has beta-carotene that is found in green, red and yellow pigmented vegetables and fruits. Beta-carotene always acts as a scavenger and protector against harmful molecules that naturally flows through the human body. Organic wheatgrass also helps in eliminating the toxins inhaled from air pollution, cigarettes smokes and other pollutants.
Besides that, organic wheatgrass is a complete source of organic protein, providing all the essential amino acids. Almost 20% of the total calories come from the protein. The protein in wheatgrass is usually in the forms of poly peptides, which are shorter and simpler chains of amino acids the body requires and use more efficiently in the human blood tissues and streams. In addition to saturating the body with high therapeutic dosages of minerals, vitamins, antioxidants, phytonutrients, and enzymes, organic wheatgrass is a great and powerful detoxifier, especially in the liver and the blood.
Benefits of the Organic Wheatgrass Juice
Due to its nutritional component, wheatgrass serves your body with various nutrients your body needs for proper functioning. Numerous studies and its distinctive nutrients and antioxidants shows of its health benefits as listed below:
Singh et.al in 2012 on the therapeutic potential of Organic wheatgrass states that organic wheatgrass helps your body to build the red blood cells. The red blood cells in return help to transport oxygen to each cell in the body especially in patients with thalassemia blood disorders. The chlorophyll in the organic wheatgrass has a similar molecular structure of the hemoglobin which is contained in the red blood cells. The organic wheatgrass feeds and purifies the body by oxidizing the white blood cells, thus boosting the immune system of the body.
The chlorophyll content of organic wheatgrass washes drug deposits and toxic heavy metals such as lead and mercury in the body, thus purifying the organs and the blood stream. Due to the high chlorophyll component, wheatgrass is high in oxygen. The body tissues and the brain functions at optimal levels in a highly oxygenated environment.
According to Dr. Bernard Jensen, wheatgrass arrests the growth and development of unfriendly bacteria.
The high contents of magnesium in wheatgrass help to restore fertility and balance the sex hormones. P4D1 found in organic wheatgrass has an impact on the DNA sperm cells, thus influencing the fertility.
Meyerowitz, S. (2006), Wheatgrass Nature’s Finest Medicine article recommends the use of wheatgrass for its antiseptic benefits. The article proves that it helps to clear odors, heal wounds, and neutralizes strep infections, curation of sinusitis, treatment, and cure of ear infection. Also, the article highlights its properties in the hastening of grafted skins, reductions of varicose veins, elimination of impetigo, reduction of typhoid fevers and advanced treatment of pyorrhea.
A small amount of organic wheatgrass prevents tooth decay and eliminates toothaches by pulling out poisons from the gums.
For a sore throat, gargle with organic wheatgrass juice.
Drinking organic wheatgrass juice helps reduce skin diseases such as psoriasis and eczema.
Dr.Birscher, a research scientist, says that wheatgrass increases functioning of the heart by decreasing the high blood pressures thus enhancing the blood capillaries.
It lowers free radical damaging. According to Living Life, the Natural Way- Wheatgrass and Health article done by Rana et.al in 2011, organic wheatgrass has antioxidants that help lower free/radical oxidation damages responsible for the disease. Studies show that wheatgrass inhibits lip peroxidation in the liver thus protecting mitochondria in the cells. This is in conjunction to reduced inflammation thus lowering the risks of development of diseases such as liver and heart disease and cancer. Some of the antioxidants in organic wheatgrass are flavonoids, sulfonic acids, alkaloids, saponins, tannins, anthraquinones and phenolic compounds. Besides, it helps in the treatment of Alzheimer’s due to its high oxidants levels.
Protects against cancer and raises immunity. Based on research done in Israel by the Integrated Oncology and Palliative Care Units, organic wheatgrass demonstrates anti-cancer potentials via its mechanism in inductions of apoptosis. Its overall immune functions include fighting off the oxidative stress and immunological activities which contribute to mutations of cells.
Padalias et.al in 2010 on the multitude potential of wheatgrass juice (Green Blood) shows that organic wheatgrass is a medicinal plant for blood vessels and heart by treating hyperlipidemia. It does this by lowering high triglycerides and cholesterol levels. A study examined the effects of organic wheatgrass on rabbits fed on high-fat diets which promoted hyperlipidemia. The high-fat diet led to hyperlipidemia with reduced levels of glutathione and vitamin C. However, with the supplementations of organic wheatgrass, there were reduced total cholesterol levels and improved glutathione and Vitamin C levels.
How Much Should Organic Wheatgrass Juice Be Consumed?
According to Dr. Ann Wigmore, one to two Ounces daily should be taken preferably before a meal.
Possible Side Effects of the Consumption of Organic Wheatgrass
It is crucial to understand that too much intake of wheatgrass causes headaches, mild nausea especially when a person starts the wheatgrass therapy on a regular basis. However, this is attributed to detoxifying effects of the organic wheatgrass therapy. Some people possess allergic reaction toward the wheatgrass. Since the wheatgrass is a raw food, there might be possible bacterial infections and diarrhea upon consumption.
Meyerowitzs, S. (2006). Wheatgrass Nature’s Finest Medicines: The Guide to the Use of Grasses to Rejuvenate Your Health. Sproutmans Publications.
Mujoriyas, R., & Bodlas, R. B. (2011). Studies on the wheat grass and the Nutritional values. Food Sciences and Quality’s Management, 3, 1-9.
Padalias, S., Drabu, S., Rahejas, I., Guptas, A., & Dhamijas, M. (2010). Multitudes potentials of the wheatgrass juices (Green Blood) The Chronicle of beginning scientists, 1(2), 23-28.
Rana, S., Kambojs, J. K., & Gandhis, V. (2011). Living life in the most natural way–Wheatgrass and the Health. Functional foods in the health and diseases, 2(10), 434-557.
Singh, N., Vermas, P., & Pandey, B. R. (2012). The therapeutic potential of organic Wheat Grass in the preventions and treatments of chronic disease. The International Journals of Pharmaceutical Science and Drug Researches, 4(1), 10-14.
Author: Dr. Ellian (Nutritionist)