The Everything Giant Book of Juicing (12 page)

PER SERVING:
 Calories: 329 | Fat: 2g | Protein: 9g | Sodium: 67mg | Carbohydrates: 93g | Sugar: 51g

Peaches are a wonderful source of vitamin E, which is especially beneficial for the skin
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These much-prized fruits were first brought to Europe by Greeks, who called them “golden eggs of the sun.” Sun-dried organic fruits have more concentrated nutrient values than fresh ones, although they have less vitamin C content.

1. Process the peaches through your electronic juicer according to the manufacturer’s directions.
   
2. Add the apricots, followed by the grapes.
   
3. Stir or shake the juice thoroughly to combine the ingredients and serve.
   

PER SERVING:
 Calories: 187 | Fat: 1g | Protein: 3.8g | Sodium: 2mg | Carbohydrates: 46g | Sugar: 39g

Like its close cousin the peach, nectarines originated in China from where they spread to central Asia, Persia, and Europe through ancient silk routes
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1. Process the nectarines through your electronic juicer according to the manufacturer’s directions.
   
2. Add the carrot, followed by the orange segments.
   
3. Stir or shake the juice thoroughly to combine the ingredients and serve.
   

PER SERVING:
 Calories: 318 | Fat: 1.9g | Protein: 7g | Sodium: 49mg | Carbohydrates: 76g | Sugar: 56g

This drink provides skin benefits. Cucumber contains silica, a trace mineral that helps provide strength to the connective tissues of the skin. Cucumbers help with swelling of the eyes and water retention. They are high in vitamins A and C and folic acid
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1. Process the pineapple through your electronic juicer according to the manufacturer’s directions.
   
2. Add the mango, followed by the cucumber.
   
3. Cut lemon into thin slices and add it last.
   
4. Stir the juice well before serving.
   

PER SERVING:
 Calories: 270 | Fat: 1g | Protein: 4g | Sodium: 12mg | Carbohydrates: 70g | Sugar: 52g

No, it won’t make you glow green, but it will give your skin and hair a marvelously healthy new look
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Kale is very rich in vitamin A, which not only fights cancer but also is required for maintaining healthy mucus membranes and skin.

1. Process the lettuce through your electronic juicer according to the manufacturer’s directions.
   
2. Add the kale, followed by the pears and lemon.
   
3. Stir or shake the juice thoroughly to combine ingredients and serve.
   

PER SERVING:
 Calories: 328 | Fat: 2.8g | Protein: 11g | Sodium: 83mg | Carbohydrates: 78g | Sugar: 37g

Great for looking gorgeous in short order! Red and blue berries combine with white-fleshed apple to make a great-tasting combination for looking good
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1. Process the berries through an electronic juicer according to the manufacturer’s directions.
   
2. Add the apple.
   
3. Stir or shake the juice to combine ingredients and enjoy!
   

PER SERVING:
 Calories: 420 | Fat: 3g | Protein: 6.6g | Sodium: 7mg | Carbohydrates: 103g | Sugar: 65g

Try this juice for a gorgeous mane and a magnificent manicure. It tastes great, too
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Not just for pickles, dill is related to the cilantro family and contains many essential volatile oils such as d-carvone, dillapiol, DHC, eugenol, limonene, terpinene, and myristicin.

1. Process the cucumber through an electronic juicer according to the manufacturer’s directions.
   
2. Add the asparagus, followed by the dill.
   
3. Whisk the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 30 | Fat: 0.2g | Protein: 2.4g | Sodium: 6mg | Carbohydrates: 6.5g | Sugar: 3g

This juice is rich in selenium, silica, and resveratrol—all essentials for beautiful skin
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1. Process the grapes through an electronic juicer according to the manufacturer’s directions.
   
2. Add the plums, followed by the cucumber.
   
3. Stir or shake the juice to combine ingredients and enjoy!
   

PER SERVING:
 Calories: 275 | Fat: 0.8g | Protein: 3.3g | Sodium: 7mg | Carbohydrates: 71g | Sugar: 60g

If your sensitive skin is prone to upsets such as rashes or reactions to cosmetics, try this sweet and refreshing juice
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1. Process the pineapple through an electronic juicer according to the manufacturer’s directions.
   
2. Add the cucumber, followed by the apple.
   
3. Stir or shake the juice to combine the ingredients and enjoy!
   

PER SERVING:
 Calories: 199 | Fat: 0.5g | Protein: 2.2g | Sodium: 4mg | Carbohydrates: 52g | Sugar: 39g

Healthy berries help make your complexion merry and bright!

1. Process the cherries through an electronic juicer according to the manufacturer’s directions.
   
2. Add the blueberries.
   
3. Mix the juice to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 265 | Fat: 1g | Protein: 3.8g | Sodium: 3mg | Carbohydrates: 67g | Sugar: 49g

Blackberries are rich in anti-inflammatory agents, which are great for conditions such as arthritis. They also help reduce puffy eyes and skin
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The high tannin content of blackberries helps tighten tissue, relieve intestinal inflammation, and reduce hemorrhoids and stomach disorders.

1. Process the blackberries through an electronic juicer according to the manufacturer’s directions.
   
2. Add the blueberries and raspberries.
   
3. Stir or shake the juice to combine the ingredients and enjoy!
   

PER SERVING:
 Calories: 240 | Fat: 2.2g | Protein: 5.8g | Sodium: 5mg | Carbohydrates: 56g | Sugar: 31g

This tropical refresher is great for the skin!

Choose a pineapple that is a bit soft to the touch. The leaves should be green with no brown spots. If overripe, it will have soft spots on the skin, if underripe, it will ripen at room temperature over a few days’ time.

1. Process the fruits through an electronic juicer in any order according to the manufacturer’s directions.
   
2. Stir the juice to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 217 | Fat: 0.7g | Protein: 1.9g | Sodium: 5mg | Carbohydrates: 56g | Sugar: 46g

It’s said that Christopher Columbus called papayas “the fruit of the angels.”

Papaya is an excellent source of vitamin A and vitamin C. It is a very good source of folate and potassium. In addition, it is a good source of dietary fiber, vitamin E, and vitamin K.

1. Process the papaya and limes through an electronic juicer according to the manufacturer’s directions.
   
2. Stir in the coconut milk and serve alone or over ice.
   

PER SERVING:
 Calories: 201 | Fat: 2g | Protein: 4g | Sodium: 20mg | Carbohydrates: 53g | Sugar: 25g

Pineapple and cucumber are two of the best choices for juice to benefit skin, hair, and nails. If the cucumber flavor seems too strong, use an English cucumber, which has a less pronounced flavor
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PER SERVING:
 Calories: 127 | Fat: 0.5g | Protein: 3g | Sodium: 8mg | Carbohydrates: 32g | Sugar: 21g

Sour cherries can be used in this recipe as well, but do add a spoonful of raw honey for sweetness
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When it comes to powerful superfoods, cherries are chock full of life-giving elements. They are loaded with antioxidants, vitamins, and compounds that help with weight loss. Nutritionists claim they can even prevent heart disease and improve mental functioning, too. The melatonin they contain plays a big role in protecting skin from the effects of the sun and helps prevent aging.

Process the fruits in any order through an electronic juicer according to the manufacturer’s directions. Serve juice immediately.

PER SERVING:
 Calories: 152 | Fat: 0.6g | Protein: 2.7g | Sodium: 2mg | Carbohydrates: 39g | Sugar: 29g

In addition to being terrific for encouraging longer, stronger hair and nails, cherries hold a number of benefits for the eyes, including helping to prevent cataracts and macular degeneration
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Cherries are rich in lutein, which is known to promote cardiovascular and eye health, but it’s also a powerful antioxidant. A great nonfruit source of lutein is eggs, and some researchers believe that it is best absorbed with a meal that contains some fats. So have this one for breakfast with a little extra butter on your toast!

1. Process the cucumber through your electronic juicer according to the manufacturer’s directions.
   
2. Add the cherries.
   
3. Add the celery.
   
4. Stir or shake the juice thoroughly to combine and serve over ice.
   

PER SERVING:
 Calories: 251 | Fat: 1g | Protein: 5.7g | Sodium: 70mg | Carbohydrates: 62g | Sugar: 45g

A juice fast is just what it claims to be. For a selected period of time, you’ll consume only freshly made fruit and vegetable juices, along with other liquids such as water and herbal teas. There are a lot of benefits to the practice, not the least of which is cleansing and detoxing the system. Other benefits include relatively rapid weight loss, improved overall health, and increased immunity. But there are some not-so-pleasant side effects, too, and they are important to take into account before undertaking any fasting program. The first is that, depending on your level of experience with fasting, you may experience hunger, loss of energy, headaches, and a need for increased rest and relaxation. So while you needn’t alter your lifestyle completely before undertaking a fast, it is important to choose a time when your schedule and the general state of your overall health allows you to derive maximum benefits. Slow down, take it easy, and allow yourself the extra bit of personal pampering you need.

The amount of juice you should drink per day is up to you. A 100-pound woman has different nutritional requirements than a 200-pound man. Generally speaking however, you should expect to consume between three and four quarts of juice per day during the course of your fast. A good rule of thumb is to plan to consume half fruit-based juices and half green vegetable-based juices during the course of your fast. Be particularly careful not to overdo fresh fruit juices as they can sometimes send your blood sugar levels out of balance. Most of all, listen to your body; pay attention to how you feel during a fast, and don’t hesitate to ask for guidance from your doctor or health care professional before starting out.

It can seem pretty intimidating to think about going without solid food for a few days, but again the choice is up to you. Juice fasting can give you great results without having to go for a long period surviving on only liquid meals, and it’s not necessarily a case of the longer, the better. Experiment with mini-fasts first: Half-day fasts, one-day fasts; a combination of juices and blended or raw foods fasts can all work wonders for your health and well-being. Like any alteration to your diet, though, balance is key. Don’t overdo it. Just including juicing in your daily routine along with your meals is an important start on the path to better health.

Fast Feast

Luscious Liquid Lunch

Powerhouse

Watermelon Fast

Blues Buster

Carrot Mango Cup

Apricot Cooler

Sunset Supper

Orange Spinach Delight

Collard Classic

Cantaloupe Cinnamon Cooler

Ginger Celery Cooler

Satsuma Fennel Treat

Red Velvet

Vitamin Mixer

Gadzooks

Nutrition Star

Cauliflower Combo

Eden Elixir

Substitute mustard greens for the turnip greens in this recipe for a peppery flavor
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If you make more juice than you can drink at once, use a vacuum seal device and store the juice in the refrigerator. Most juices will retain their nutrients for at least twenty-four hours when sealed and refrigerated, the exception being the more volatile, citrus-based juices, which should be consumed as soon as possible.

1. Process the carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Add the turnip greens, followed by the pepper.
   
3. Add the kale.
   
4. Stir or shake the juice to combine the ingredients and enjoy!
   

PER SERVING:
 Calories: 255 | Fat: 2g | Protein: 7.7g | Sodium: 359mg | Carbohydrates: 56g | Sugar: 25g

Gorgeous color and lively flavor! If cilantro is not to your liking, substitute fresh parsley, or a combination of parsley and mint
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1. Process the kale, spinach, and cilantro through an electronic juicer according to the manufacturer’s directions.
   
2. Add the apples, followed by the pear.
   
3. Add the lemon and the ginger.
   
4. Stir or shake the juice to combine the ingredients and enjoy!
   

PER SERVING:
 Calories: 311 | Fat: 1.5g | Protein: 4.7g | Sodium: 43mg | Carbohydrates: 79g | Sugar: 49g

This juice provides powerful nutrition in a glass
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Some people find the flavor of greens-based juices less than appetizing, but adding a healthy squeeze of lemon juice or a dash of hot sauce can do a lot to perk up the flavor and tickle your taste buds.

1. Process the celery and parsley through an electronic juicer according to the manufacturer’s directions.
   
2. Add the spinach, followed by the cucumber and the carrots.
   
3. Add the beet and the Swiss chard.
   
4. Mix the juice thoroughly to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 170 | Fat: 1.6g | Protein: 9.2g | Sodium: 548mg | Carbohydrates: 35g | Sugar: 16g

Some juicers swear by the effectiveness of single-ingredient, one-day fasts for cleansing the system, losing weight, and restoring the body’s alkaline balance. Many favor watermelon for its ability to hydrate and keep you feeling full while at the same time flushing away toxins
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Juice only one third of the watermelon for breakfast, lunch, and dinner. Consume each portion immediately after juicing.

PER SERVING:
 Calories: 224 | Fat: 1g | Protein: 4.5g | Sodium: 7.5mg | Carbohydrates: 56g | Sugar: 46g

Fasting can bring on some mood swings, so if you feel your good humor slipping away, try this
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1. Process the broccoli through an electronic juicer according to the manufacturer’s directions.
   
2. Add the spinach, followed by the chard.
   
3. Add the bell pepper.
   
4. Mix the juice thoroughly to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 89 | Fat: 1g | Protein: 7g | Sodium: 339mg | Carbohydrates: 17g | Sugar: 6g

This is a great combination of flavors that is both tasty and filling
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1. Process the carrots and mango through an electronic juicer according to the manufacturer’s directions.
   
2. Serve the juice alone or over ice.
   

PER SERVING:
 Calories: 223 | Fat: 1g | Protein: 3g | Sodium: 153mg | Carbohydrates: 55g | Sugar: 40g

Carrot Mango Cup

This makes a perfect choice when you’re craving something sweet
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1. Process the apricots and melon through an electronic juicer according to the manufacturer’s directions.
   
2. Add the pear, followed by the raspberries.
   
3. Mix the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 246 | Fat: 1.3g | Protein: 4g | Sodium: 34mg | Carbohydrates: 61g | Sugar: 43g

This juice has great color and a fantastic flavor perfect for any time of the day! For easier juicing, cut the greens from the beets and add them separately
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1. Process the carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Add the cucumbers, one at a time.
   
3. Add the beets, followed by the greens.
   
4. Mix the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 308 | Fat: 1.8g | Protein: 10g | Sodium: 388mg | Carbohydrates: 72g | Sugar: 38g

Definitely a delightful combo, the greens take a back seat to the lively fresh taste of the orange in this recipe
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Many professional athletes praise the power of parsley to boost performance. So if your juice fast has left you feeling a little low on energy, be sure to throw in a handful to your fasting favorites.

1. Process the oranges through an electronic juicer according to the manufacturer’s directions.
   
2. Add the spinach and parsley.
   
3. Mix the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 215 | Fat: 1g | Protein: 7g | Sodium: 81mg | Carbohydrates: 51g | Sugar: 36g

Red pepper and tomato provide a nice flavor balance for the greens in this recipe
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A staple of traditional Southern cooking, collards are rich in nutrition. They contain protein, thiamin, niacin, and potassium, as well as vitamin A, vitamin C, vitamin E, vitamin K, riboflavin, vitamin B
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, folate, calcium, and manganese. It doesn’t get much healthier than that!

1. Process the kale and collard leaves through an electronic juicer according to the manufacturer’s directions.
   
2. Add the celery, followed by the carrot and the red pepper.
   
3. Add the tomato, the arugula, and the parsley.
   
4. Mix the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 94 | Fat: 1.5g | Protein: 4.5g | Sodium: 102mg | Carbohydrates: 19g | Sugar: 8.5g

On a juice fast, you can treat yourself to a whole melon without guilt! Plus, melons contain lots of soluble fiber, which helps fill you up and satisfies those hunger pangs
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1. Peel and seed the melon, then cut it into chunks.
   
2. Process the melon chunks through an electronic juicer according to the manufacturer’s directions.
   
3. Add the cinnamon and mix. Serve the juice alone or over ice.
   

PER SERVING:
 Calories: 190 | Fat: 1g | Protein: 4.6g | Sodium: 88mg | Carbohydrates: 45g | Sugar: 43g

Distinctly Asian flavor makes this perfect for a summer snack! Add a dash of soy sauce for added zip
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