The Everything Giant Book of Juicing (10 page)

The nutrients in fresh fruit and vegetable juice are also responsible for reducing or eliminating high cholesterol, carpal tunnel, constipation, gallstones, glaucoma, hypertension, indigestion, insomnia, kidney stones, macular degeneration, menopause, osteoporosis, prostate enlargement, psoriasis, and varicose veins.

1. Process the carrots, one at a time, through an electronic juicer according to the manufacturer’s directions.
   
2. Cut the sweet potato into chunks and add to the juicer.
   
3. Add the pineapple chunks, followed by the orange segments.
   
4. Whisk the juice together to combine and serve immediately.
   

PER SERVING:
 Calories: 366 | Fat: 1g | Protein: 6.5g | Sodium: 211mg | Carbohydrates: 89g | Sugar: 49g

Carotene is especially helpful for the eyes but also helps the liver. In addition to providing a great energy boost, it’s also believed to be especially helpful in preventing the onset of type 2 diabetes
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The classic combination of flavors is the perfect summertime refreshment. Not only do fresh mint leaves add wonderful flavor, they add chlorophyll and a touch of green goodness to this bright orange juice. Garnish with additional mint leaves for extra eye appeal.

1. Process the carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Cut the cantaloupe into chunks and add.
   
3. Add the sweet potato.
   
4. Roll the mint leaves into a ball to compress and add to the juicer.
   
5. Whisk the juice together and serve over ice, if desired.
   

PER SERVING:
 Calories: 250 | Fat: 0.8g | Protein: 5.5g | Sodium: 211mg | Carbohydrates: 58g | Sugar: 29g

If you’re fortunate enough to have fresh figs, you already know how delightful they can be. If you have a masticating juicer, use a wider mesh net attachment to allow some fiber to pass through. Alternatively, for a thicker smoothie texture, process the figs in a blender to purée, then add to the juice
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Figs are high in potassium, important for lowering high blood pressure (hypertension) and controlling blood sugar levels in diabetics.

1. Process the figs in a masticating juicer or blender until smooth.
   
2. Process the carrots and beets through an electronic juicer according to the manufacturer’s directions.
   
3. Add the celery, apples, and cucumber to the juicer, followed by the lemon.
   
4. Whisk or blend the ingredients together and enjoy!
   

PER SERVING:
 Calories: 613 | Fat: 2.5g | Protein: 9.5g | Sodium: 242mg | Fiber: 25g | Carbohydrates: 156g | Sugar: 117g

In late summer and early autumn, it’s hard to come home from the farmers’ market without feeling that you’ve just bought more than you could ever eat! Juicing is a great way to manage Nature’s bounty and take advantage of all the goodness the season provides!

1. Process the beets and carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Add the celery and cucumber.
   
3. Add the grapefruit sections, followed by the kiwi.
   
4. Add the plum and the pears, followed by the apple.
   
5. Whisk or shake the juice to combine and serve over ice, if desired.
   

PER SERVING:
 Calories: 634 | Fat: 2.5g | Protein: 11g | Sodium: 347mg | Carbohydrates: 158g | Sugar: 97g

If the flavor of this kale-based juice seems too intense, add distilled water or half a container of plain yogurt
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1. Process the apples and carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Add the pears, followed by the cucumber.
   
3. Roll the kale leaves together to compress and add to the juicer.
   
4. Stir or shake the mixture to combine ingredients.
   

PER SERVING:
 Calories: 474 | Fat: 3g | Protein: 12.5g | Sodium: 190mg | Carbohydrates: 115g | Sugar: 58g

Cherries contain lutein. Lutein plus vitamins A and C up collagen production, which results in stronger bones and younger-looking skin
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Cherries are extraordinarily high in the nutrients necessary to help the body destroy free radicals. Data from the USDA’s 2007 Oxygen Radical Absorbance Capacity table gives sweet cherries a total ORAC score of 3,365 per 3.5 ounces.

1. Process the apple through an electronic juicer according to the manufacturer’s directions.
   
2. Add the pears, followed by the cherries.
   
3. Whisk the juice to combine ingredients and enjoy!
   

PER SERVING:
 Calories: 332 | Fat: 0.7g | Protein: 2.6g | Sodium: 3.5mg | Carbohydrates: 87g | Sugar: 61g

The plus in this recipe comes from sugar snap peas, a rich source of folates. Snap peas have 150 percent more vitamin C than regular garden peas and also contain phytosterols, which help lower cholesterol
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Sugar snap peas also are a good source of riboflavin, vitamin B
₆
, pantothenic acid, magnesium, phosphorus, and potassium, in addition to fiber, vitamin A, vitamin K, thiamin, iron, and manganese.

1. Process the pears through an electronic juicer according to the manufacturer’s directions.
   
2. Add the cucumber, followed by the spinach.
   
3. Roll the kale and chard leaves together to compress and add to the juicer.
   
4. Add the lemon and the snap peas.
   
5. Whisk the juice to combine the ingredients and serve immediately.
   

PER SERVING:
 Calories: 422 | Fat: 2g | Protein: 12g | Sodium: 169mg | Carbohydrates: 103g | Sugar: 52g

Grapes are rich in the phytochemical resveratrol, a powerful antioxidant, that has been found to play a protective role against cancers of colon and prostate, heart disease, degenerative nerve disease, Alzheimer’s, and viral/ fungal infections. Not only that, it has marvelous benefits for aging skin and is a key ingredient in many anti-aging cosmetics
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Blackberries help to lower your risk of heart disease and stroke, and they may lower your risk of certain cancers. Blackberries may also help to prevent diabetes and age-related cognitive decline. When choosing blackberries, be sure they don’t have the hulls or green leaves attached. If they do, it means they were picked too early and they will not ripen after they have been picked.

1. Process the grapes through an electronic juicer according to the manufacturer’s directions.
   
2. Add the apple, followed by the blackberries.
   
3. Mix the juice thoroughly and enjoy!
   

PER SERVING:
 Calories: 420 | Fat: 1.2g | Protein: 4.5g | Sodium: 10mg | Carbohydrates: 109g | Sugar: 89g

If this one’s too tart for your taste buds, try sweetening it with a little raw honey
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Cranberries contain some specific phytonutrients that just can’t be found anywhere else. Plus, researchers have discovered that isolated phytonutrients in cranberries do not account for the same degree of health benefit as the same phytonutrients taken as a group. What it means is that the whole cranberry best supports your health, especially the urinary tract, as an anti-inflammatory and for help in the prevention of kidney and gallstones.

1. Process the cranberries through an electronic juicer according to the manufacturer’s directions.
   
2. Add the orange sections, followed by the grapefruits and limes.
   
3. Mix the juice thoroughly and enjoy over ice if desired.
   

PER SERVING:
 Calories: 441 | Fat: 1.5g | Protein: 7g | Sodium: 9mg | Carbohydrates: 116g | Sugar: 69g

Cranberry Citrus Punch

Zinc has been shown by numerous studies to improve memory. The cauliflower in this juice provides zinc, and the vitamin E found in the tomatoes protects your cell membranes
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Wash and drain lettuce very well. You should blot the lettuce with a towel to ensure that you have removed all of the excess moisture. Do not soak lettuce. This will make the leaves soft. Even if you buy organic lettuce, it is important to rinse it before eating it.

1. Process the tomato through an electronic juicer according to the manufacturer’s directions.
   
2. Add the lettuce and cauliflower.
   
3. Mix the juice thoroughly and enjoy over ice if desired.
   

PER SERVING:
 Calories: 56 | Fat: 0.6g | Protein: 3.5g | Sodium: 44mg | Carbohydrates: 11.5g | Sugar: 6g

This refreshing anti-aging juice is packed with vitamins and antioxidants. Start your morning with all the nutritious benefits this juice has to offer
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Antioxidants are nutrients that can prevent or slow the oxidative damage to your body. When your body’s cells use oxygen, they naturally produce free radicals that can cause damage. Antioxidants work as scavengers, gobbling up the free radicals and preventing and repairing the damage they cause.

1. Process the berries through an electronic juicer according to the manufacturer’s directions.
   
2. Add the lemon and ginger.
   
3. Mix the juice thoroughly and enjoy over ice if desired.
   

PER SERVING:
 Calories: 261 | Fat: 3g | Protein: 7g | Sodium: 6mg | Carbohydrates: 60g | Sugar: 25g

Romaine lettuce is great for juicing because it tends to be more substantial than some other lettuces and therefore yields more juice! If greens are just not your thing, this one’s great because it has a light, easy flavor with no cabbage-y tasting undertone
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