Jus Sayur dan Buah Campur dengan Sayur Hijau
Minuman • Malaysia
How to Make Mixed Vegetables and Fruits Juice with Green Vegetables (Traditional & Healthy Version)
Mixed Vegetables and Fruits Juice with Green Vegetables is a refreshing beverage that embodies the vibrant multicultural spirit of Malaysia. This nutritious juice is a staple in many Malaysian homes, loved for its combination of local fruits and sayur-sayuran hijau (green vegetables) such as bayam (spinach) and sawi (mustard greens). The blend is often enjoyed on hot afternoons or served at breakfast, offering a delicious way to increase daily vegetable and fruit intake. Rooted in the tradition of using fresh, locally sourced ingredients, this juice is not only a health-conscious option but also a celebration of Malaysia's agricultural abundance. Ingredients like pandan (screwpine leaves) add an aromatic local touch, while the inclusion of buah-buahan tempatan (local fruits) such as nanas (pineapple), epal hijau (green apple), and timun (cucumber) ensures a naturally sweet and tangy profile. Whether you’re seeking a quick energy boost or a revitalizing drink, this recipe fits seamlessly into the Malaysian diet and wellness trends.
Bahan-bahan(untuk 1 large glass (approx. 350 ml))
- 1 cup Bayam (spinach) (fresh, washed)
- 1/2 cup Sawi (mustard greens) (fresh, washed)
- 1 leaf Pandan leaf (tied into a knot) - pilihan
- 1/2 cup Nanas (pineapple) (peeled and chopped)
- 1 medium Epal hijau (green apple) (cored and chopped)
- 1/2 cup Timun (cucumber) (chopped)
- 1 Limau nipis (lime) (juiced)
- 1/2 inch Halia (ginger) (peeled) - pilihan
- 1 tsp Madu (honey) (optional, or substitute with stevia) - pilihan
- 1 cup Air sejuk (cold water) (filtered)
- 1/2 cup Ais batu (ice cubes) (for serving) - pilihan
Arahan
- 1
Wash and prepare all produce: thoroughly rinse bayam, sawi, nanas, epal hijau, timun, and pandan leaf. Peel and chop where necessary.
5 minutes
Soak leafy greens in cold water for extra crispness.
- 2
Add bayam, sawi, nanas, epal hijau, and timun into a blender. If using, add pandan leaf and halia for extra aroma and spice.
2 minutes
Cut ingredients into smaller pieces for smoother blending.
- 3
Pour in cold water and blend on high speed until completely smooth. Remove pandan leaf if used.
3 minutes
Blend in batches if your blender is small.
- 4
Strain the juice through a fine sieve or cheesecloth for a smoother texture, if desired.
2 minutes
Use a spoon to press out more juice from the pulp.
Kenapa hidangan ini sihat
Loaded with fiber, antioxidants, and essential micronutrients, this Malaysian juice is an excellent way to enjoy a nutrient-dense beverage with minimal calories. It contains no added sugars (unless you choose to add madu or stevia), making it suitable for weight management, detox, and overall wellness. Its high water and fiber content also helps keep you full and energized.
This juice is packed with vitamins A, C, and K from the bayam, sawi, and fresh fruits. Pineapple and green apple provide antioxidants and dietary fiber, supporting digestion and immune health. The inclusion of pandan and ginger delivers anti-inflammatory properties, while lime boosts vitamin C intake. Low in fat and cholesterol-free, this juice is hydrating and supports healthy metabolism.
Petua
- 💡Tip 1: Use fresh, young greens for a sweeter, less bitter juice.
- 💡Tip 2: Always add citrus like lime to enhance absorption of iron from leafy greens.
- 💡Tip 3: Freeze pineapple or apple chunks for an extra-cold, slushy juice without diluting flavor.
Penyimpanan & hidangan
Best consumed fresh. Store any leftovers in a sealed glass jar in the refrigerator, and drink within 24 hours to retain flavor and nutrients. Shake well before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
