Drinking natural juices during breakfast, especially after a period of fasting during Ramadan, is one of the best ways to replenish the fluids and nutrients lost during fasting or after long working hours. Mango juice is rich in Vitamin C, which boosts immunity, while berries provide antioxidants that protect the body from inflammation, and oats offer sustained energy thanks to their fiber and proteins. However, excessive consumption of these juices can lead to an increase in blood sugar, so it is advisable to consume them in moderation. These juices are not only delicious but also help restore energy and hydration after a long day of fasting or hard work.

Ingredients:

Mango Juice:

• 1 cup frozen mango
• 1/2 cup coconut milk
• 1/4 cup Greek yogurt
• 1 teaspoon honey (optional)

Berry Juice:

• 1 cup frozen berries
• 1/2 cup almond milk
• 1 tablespoon flax seeds
• 1/4 cup Greek yogurt

Oat Juice:

• 1/4 cup oats
• 1 banana
• 1/2 cup oat milk
• 1 tablespoon peanut butter

Healthy Ingredient Substitutes:

For those with allergies to certain ingredients or following specific diets, some items in the recipes can be substituted as follows:

• Peanut butter ➔ Almond butter or coconut butter.
• Greek yogurt ➔ Plant-based yogurt such as coconut or almond yogurt.
• Cow's milk ➔ Plant-based milk such as oat, almond, or coconut milk.
• Honey for sweetness ➔ Stevia sugar or mashed dates.

Preparation Method:

1. Mango Juice:

   • In a blender, add 1 cup of frozen mango, which provides a sweet and refreshing flavor.
   • Add 1/2 cup of coconut milk, which gives the juice a creamy texture and adds a tropical touch.
   • Add 1/4 cup of Greek yogurt, which enhances the flavor and increases the protein content.
   • If you prefer the juice to be sweeter, add 1 teaspoon of honey (optional).
   • Blend all ingredients on medium speed for 30-45 seconds until smooth and well-combined.
   • Pour the juice into the first glass, and garnish with fresh mango slices and a sprinkle of coconut flakes for a crunchy texture and a nice aesthetic touch.

2. Berry Juice:

   • Place 1 cup of frozen berries in the blender, which gives the juice an appealing purple color and refreshing flavor.
   • Add 1/2 cup of almond milk, a light and easily digestible milk that enhances the creamy taste without adding excess fat.
   • Add 1 tablespoon of flax seeds, which provide a good source of fiber and omega-3 fatty acids.
   • Add 1/4 cup of Greek yogurt to increase nutritional value and give the juice a thicker texture.
   • Blend the ingredients on medium to high speed for 40-50 seconds until completely smooth.
   • Pour the juice into the second glass, and garnish with some fresh berries and an extra sprinkle of flax seeds to enhance flavor and nutritional value.

3. Oat Juice:

   • Place 1/4 cup of oats in the blender, which gives the juice a thick texture and provides long-lasting energy.
   • Add one sliced banana, which provides natural sweetness and contributes to the juice's texture.
   • Pour in 1/2 cup of oat milk, a nutrient-rich plant-based option that enhances the creamy taste.
   • Add 1 tablespoon of peanut butter, which gives a rich taste and smooth texture while boosting the nutritional value with protein and healthy fats.
   • Blend the mixture for 45-60 seconds until you have a smooth and well-combined mix.
   • Pour the juice into the third glass, and garnish with banana slices and a drizzle of peanut butter for a delightful taste and an appealing finish.

Additional Tips:

• To achieve a thicker consistency, you can add ice cubes while blending.
• If you prefer a fresher taste, you can add a teaspoon of lemon juice to each juice.
• To prepare the juices in advance, you can store them in airtight bottles in the fridge for up to 24 hours.
• Enjoy the refreshing juice trio as a nutritious and energy-packed meal, perfect after fasting or a long workday! 🍹

Controlling Sugar Levels:

Since some juices contain high-sugar fruits like bananas and mangoes, you can reduce the sugar content by following these tips:

• Use smaller amounts of sweet fruits.
• Add a little cinnamon or ginger to enhance flavor without needing extra sugar.
• Use unsweetened yogurt or sugar-free plant milk.
• Add some nuts or chia seeds to reduce the impact of sugar on blood sugar levels.

Juice Benefits in Enhancing Athletic Performance:

These juices provide the body with energy and essential nutrients, making them an excellent choice before or after workouts:

• Before workouts: Healthy carbohydrates provide instant energy, like banana and oat juice.
• After workouts: Proteins aid in muscle recovery, like berry juice with yogurt.
• Throughout the day: Keep the body hydrated and refreshed, like mango juice with milk.

When is it best to drink these juices?

• Oat and Banana Juice: In the morning for energy that lasts throughout the day.
• Berry and Yogurt Juice: After breakfast during Ramadan or after workouts for antioxidants and protein.
• Mango and Milk Juice: As a refreshing snack throughout the day.

Frequently Asked Questions:

• Can these juices be prepared and stored for a longer period? Yes, they can be stored in the fridge for up to 24 hours. It’s best to blend them well before drinking to achieve a smooth consistency.

• Are these juices suitable for weight loss? They can be suitable when reducing the amount of sugary fruits, adding more protein like nuts or yogurt, and avoiding extra sweeteners.

• Can these juices be given to children? Yes, but it’s preferable to reduce the honey or replace it with mashed dates, and use child-friendly milk like almond or coconut milk.

• Can these juices be prepared without a blender? Yes, you can mash the soft ingredients with a fork and mix them well, but the texture will be less smooth compared to juice made with a blender.

Nutritional Values, Calories, and Benefits

Mango (1 cup - 165 grams)
Calories: 99
Carbohydrates: 25 grams
Protein: 1.4 grams
Fat: 0.6 grams
Vitamin C: 60 mg (100% of daily requirement)
Benefits: Boosts immunity, improves skin health, and supports eye health.

Berries (1 cup - 150 grams)
Calories: 84
Carbohydrates: 21 grams
Protein: 1 gram
Fat: 0.5 grams
Vitamin C: 24 mg (40% of daily requirement)
Benefits: Rich in antioxidants, protects the heart, and reduces inflammation.

Oats (1/4 cup - 40 grams)
Calories: 150
Carbohydrates: 27 grams
Protein: 5 grams
Fat: 3 grams
Fiber: 4 grams
Benefits: Aids digestion, provides long-lasting energy, and lowers cholesterol.

Banana (1 medium - 118 grams)
Calories: 105
Carbohydrates: 27 grams
Protein: 1.3 grams
Fat: 0.3 grams
Potassium: 422 mg (12% of daily requirement)
Benefits: Maintains heart health, supports muscle function, and provides natural energy.

Flax Seeds (1 tablespoon - 7 grams)
Calories: 37
Carbohydrates: 2 grams
Protein: 1.3 grams
Fat: 3 grams
Fiber: 2 grams
Benefits: Improves digestive health, supports heart health, and provides omega-3 fatty acids.

Peanut Butter (1 tablespoon - 16 grams)
Calories: 94
Carbohydrates: 3.5 grams
Protein: 4 grams
Fat: 8 grams
Benefits: Provides sustained energy, is rich in protein, and boosts brain health.

Benefits of the Three Juices Combined
When combining oat and banana juice, berry and yogurt juice, and mango and milk juice, you get a complete blend of vitamins and minerals that support overall health and provide the necessary energy for the body after fasting or physical exertion. This combination contains fiber, proteins, antioxidants, and healthy carbohydrates, promoting digestive health, strengthening immunity, and improving physical and mental performance.

Enjoy the mango, berry, and oat juice trio as a healthy and delicious option for your Ramadan breakfast table!