The Everything Giant Book of Juicing (14 page)

PER SERVING:
 Calories: 78 | Fat: 0.5g | Protein: 5g | Sodium: 34mg | Carbohydrates: 17g | Sugar: 7g

Got dandelions? Juice them! Dandelion greens rank in the top four green vegetables in overall nutritional value. This recipe bends the veggies-only rule for this chapter with the addition of lemon juice, but if you prefer, substitute a tomato instead
.

Dandelions are also nature’s richest green vegetable source of beta-carotene, from which vitamin A is created, as well as being particularly rich in fiber, potassium, iron, calcium, magnesium, phosphorus, and the B vitamins, thiamine, and riboflavin, and are a good source of protein.

1. Process the carrots, lemon, and dandelion greens through an electronic juicer according to the manufacturer’s directions.
   
2. Whisk or shake the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 211 | Fat: 1.3g | Protein: 6g | Sodium: 320mg | Carbohydrates: 50g | Sugar: 23g

The mild mannered celery gets a whole new character with the addition of fresh chervil
.

Related to and with many of the same nutritional properties as parsley, chervil has a faint flavor of licorice.

1. Process the celery though an electronic juicer according to the manufacturer’s directions.
   
2. Add the chervil.
   
3. Serve the juice alone or over ice.
   

PER SERVING:
 Calories: 48 | Fat: 0.5g | Protein: 2g | Sodium: 192mg | Carbohydrates: 9g | Sugar: 5g

Simplicity itself, this light and lovely combination has powerful nutritional benefits
.

As a seed sprouts, it activates many different metabolic systems. It converts some of its sugar content into vitamin C, to act as an antioxidant above the soil. It also begins to synthesize a variety of new enzymes, many of them necessary to handle oxygen metabolism.

1. Process the bean sprouts and celery through an electronic juicer according to the manufacturer’s directions.
   
2. Add the cucumber.
   
3. Mix the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 111 | Fat: 1.3g | Protein: 10g | Sodium: 81mg | Carbohydrates: 20g | Sugar: 6.5g

Another recipe to prove that sometimes simplicity is everything! Both carrots and cabbage are not only rich in nutrients but have great cleansing effects on the system
.

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

PER SERVING:
 Calories: 204 | Fat: 1g | Protein: 6g | Sodium: 289mg | Carbohydrates: 47g | Sugar: 24g

Radishes are rich in folic acid, vitamin C, and anthocyanins. These nutrients make it a very effective cancer-fighting food. It is said that radish is effective in fighting oral cancer, colon cancer, and intestinal cancer as well as kidney and stomach cancers
.

1. Process the radishes through an electronic juicer according to the manufacturer’s directions.
   
2. Add the parsley, followed by the zucchini.
   
3. Mix or shake the juice to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 62 | Fat: 1g | Protein: 4g | Sodium: 77mg | Carbohydrates: 12g | Sugar: 7g

This juice is high in magnesium, which is a natural muscle relaxant. Spinach is very rich in iron and a great source of vitamins A and C. The leaves tend to be gritty, so rinse them thoroughly
.

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

PER SERVING:
 Calories: 111 | Fat: 0.7g | Protein: 4g | Sodium: 129mg | Carbohydrates: 25g | Sugar: 12g

Kohlrabi is a root vegetable that tastes like a cross between turnips, radishes, and cabbage. For that reason, it’s best to combine it with other milder veggies or water to dilute the strong flavor a bit
.

Cultivated since Roman times, kohlrabi can be found in a purple globe variety or a lighter apple green. Kohlrabi leaves or tops, like the bulbs, are very nutritious, abundant in carotenes, vitamin A, vitamin K, minerals, and B-complex group of vitamins.

1. Process the kohlrabi and its greens through an electronic juicer according to the manufacturer’s directions.
   
2. Add the cucumber, followed by the zucchini and the garlic.
   
3. Shake the juice to combine the ingredients, dilute with water to taste, or serve over ice.
   

PER SERVING:
 Calories: 117 | Fat: 1g | Protein: 5.6g | Sodium: 103mg | Carbohydrates: 25g | Sugar: 14g

There are myriad claims among chayote fans about its fantastic abilities to lower blood pressure and regulate blood sugar levels in those who suffer from diabetes
.

Chayote squash belongs to the summer squash family and is considered, along with corn and beans, by indigenous peoples of Mexico and the Southwest to be one of the “three sisters,” the staples of their diet for centuries.

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

PER SERVING:
 Calories: 113 | Fat: 0.7g | Protein: 4.2g | Sodium: 59mg | Carbohydrates: 26g | Sugar: 11g

Though generally thought of as a fruit, pumpkin is actually a squash, belonging to the same family as other summer squashes. Use a heavier duty juicer for this one, especially if you’re tackling a bigger pumpkin!

Once your pumpkin has done its Halloween duty, slice it into segments and freeze. The squash can be repurposed for all kinds of uses. When juicing pumpkin, reserve the pulp and freeze to use in pies, baking, or other recipes. Just be sure to use or freeze your pumpkin within 24 hours.

1. Process the pumpkin through an electronic juicer according to the manufacturer’s directions.
   
2. Add the water, ginger, and honey.
   
3. Mix or shake the juice to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 272 | Fat: 0.5g | Protein: 3g | Sodium: 10mg | Carbohydrates: 71g | Sugar: 55g

Fruit juicing has gotten something of a bad rap in certain quarters. Because fruit juice contains sugar, there are those who automatically dismiss its many health benefits. But it’s important to remember that the sugars contained in fruit juices are natural sugars, unrefined, and essentially healthy. While there are those who caution against fruit juicing and what may happen to your blood sugar and insulin levels, especially during a juice fast, the majority of healthy people can absorb the naturally occurring sugars in fruit juice just fine. Along with the natural sugars found in 100 percent fruit juice, you also get a nutrient dense, disease-fighting treat that is naturally low in fat and sodium. So, once again, balance is key. Sugar, even if it’s naturally occurring sugar, still means calories. If you go overboard with juice, you may be consuming too many calories, so it only makes good sense to alternate fruit and vegetable juices in your juicing practice.

While just about any fruit can be successfully juiced, never overlook the obvious popular choices. Chances are, if it’s readily available from a juice manufacturer, it will be even better if you juice it fresh yourself. Oranges, for example, are one of the best possible choices. Orange juice is higher in vitamin C than other juices, very high in potassium, a good source of folate, and it contains antioxidants. Apples come in a close second, followed by tomatoes, pineapples, grapefruit, apricots, grapes, blueberries, black cherries, and cranberries.

Just remember, fruit juice really is good for you, you just have to make the right selections. Adding 100 percent pure fruit juice to your diet is a great way to meet the recommended daily 5–9 servings of fruits and vegetables, as long as you enjoy it in moderation.

OJ Tango

Twin Citrus

Blueberry Citrus Juice

Citrus Surprise

Grapple Juice

Orange Ginger Ale

Tropical Sunrise

Watermelon Pear Cocktail

Apple Plum Juice

Fig Heaven

Crasberry Juice

Cranberry Pear Cocktail

The Other Berries

Peachy Keen

Heirloom Tomato Juice

Ugli Fruit Juice

Three-Grape Juice

Pineapple Grape Juice

Guava Jive

Kiwi Apple Juice

Black and Blue

Lemon-Lime Ade

Honey Orange Dew

Orange juice is packed full of vitamins and antioxidants, but it’s given an extra kick of nutrition when it’s paired with tangerines
.

1. Process the fruit in any order through an electronic juice processor according to the manufacturer’s directions.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 308 | Fat: 1.3g | Protein: 5.3g | Sodium: 7mg | Carbohydrates: 77g | Sugar: 61g

One story of the clementine’s origin is that it was an accidental 
hybrid
 said to have been discovered by Father 
Clément Rodier
 in the garden of his orphanage in Algeria around 1900, but there is evidence that these fruits were grown in China centuries earlier
.

Tangerines tend to be tarter than clementines and have seeds, while clementines do not. The smaller clementines also have less acid and so might be the better choice for those who are sensitive to the acids in citrus fruits.

1. Process the fruit in any order through an electronic juice processor according to the manufacturer’s directions.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 338 | Fat: 2g | Protein: 6.2g | Sodium: 6mg | Carbohydrates: 83g | Sugar: 32g

The sweetness of the berries provides a wonderful counterpoint to the tartness of citrus
.

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

PER SERVING:
 Calories: 274 | Fat: 1.3g | Protein: 4.2g | Sodium: 3mg | Carbohydrates: 69g | Sugar: 52g

The surprise is that citrus pairs amazingly well with the bit of ginger in this recipe. It’s best to peel larger limes, but when using smaller, thin-skinned Mexican limes, peeling isn’t necessary
.

There’s a lot of overlap in the world of limes. Mexican limes are, like key limes, smaller and somewhat tarter in flavor than regular limes. Traditional key limes were grown in Florida but are now also grown in Mexico! If you’re using larger limes for this recipe, do peel them to avoid adding any bitterness to the flavor. Smaller limes have thin peels and little of the bitter pith, so it’s not necessary.

1. Process the grapefruit through an electronic juicer according to the manufacturer’s directions.
   
2. Add the orange segments, followed by the limes and the ginger.
   
3. Serve immediately over ice if desired.
   

PER SERVING:
 Calories: 313 | Fat: 1.2g | Protein: 6.5g | Sodium: 4.4mg | Carbohydrates: 81g | Sugar: 54g

Citrus Surprise

Grapefruit, apple, and pineapple combine with watermelon for scrumptious results!

Yields for fresh juices can vary by as much as 4–5 ounces, depending on the efficiency of your juicer.

1. Process the grapefruit through an electronic juicer according to the manufacturer’s directions.
   
2. Add the apple, followed by the pineapple and the watermelon.
   
3. Mix or shake ingredients to blend and serve over ice.
   

PER SERVING:
 Calories: 409 | Fat: 1.3g | Protein: 6g | Sodium: 6mg | Carbohydrates: 105g | Sugar: 84g

Add sparkling water or seltzer to this one for that bubbly, festive feeling!

1. Process the oranges and the ginger through an electronic juicer according to the manufacturer’s directions.
   
2. Add the seltzer or sparkling water and serve over ice.
   

PER SERVING:
 Calories: 186 | Fat: 0.4g | Protein: 3.7g | Sodium: 0.2mg | Carbohydrates: 46g | Sugar: 36g

Beautiful color and fabulous flavor will have you dreaming of the islands …

In a recent study, researchers ranked strawberries third among all U.S. foods including spices, seasonings, fruits, and vegetables for their antioxidant qualities.

1. Process the oranges and the grapefruit through an electronic juicer according to the manufacturer’s directions.
   
2. Add the pineapple, followed by the strawberries.
   
3. Whisk or shake the juice to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 250 | Fat: 1g | Protein: 4.5g | Sodium: 2mg | Carbohydrates: 63g | Sugar: 49g

Beautifully refreshing, this juice is the perfect choice for a lazy summer afternoon. For added nutrition, you could throw in a handful of blackberries
.

Small, seedless “personal-sized” watermelons are becoming increasingly available in produce markets for those of you with smaller households or limited refrigerator space.

1. Process the fruits in any order through an electronic juicer according to the manufacturer’s directions.
   
2. Serve alone or over ice.
   

PER SERVING:
 Calories: 324 | Fat: 1.3g | Protein: 4.8g | Sodium: 9mg | Carbohydrates: 91g | Sugar: 66g

The soluble fiber in this juice is terrific for occasional constipation problems, and is rich in vitamins and phytonutrients, too
.

1. Process the fruits in any order through an electronic juicer according to the manufacturer’s directions.
   
2. Serve alone or over ice.
   

PER SERVING:
 Calories: 227 | Fat: 1g | Protein: 2.4g | Sodium: 0mg | Carbohydrates: 58g | Sugar: 58g

Fresh figs are valuable for controlling hypertension and lowering blood sugar. And of course, the ancient Romans always included them at their banquets as essential to good digestion!

Fresh figs are rich in polyphenolic flavonoid antioxidants such ascarotenes, lutein, tannins, and chlorogenic acid. Their antioxidant value is comparable to that of apples.

1. Process the figs through an electronic juicer according to the manufacturer’s directions.
   
2. Add the pomegranate seeds, followed by the melon.
   
3. Whisk or shake the juice to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 503 | Fat: 2.5g | Protein: 6g | Sodium: 38mg | Carbohydrates: 127g | Sugar: 106g

Apples, raspberries, and cranberries combine in this tart and tempting refresher
.

Though they make their appearance in markets right around Thanksgiving, fresh cranberries are available throughout the autumn. Indulge in a few bags and freeze them, with no loss of nutritional value.

1. Process the apples through an electronic juicer according to the manufacturer’s directions.
   
2. Add the raspberries and cranberries. Taste the juice and add the honey if desired.
   
3. Whisk or shake the juice to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 264 | Fat: 1.3g | Protein: 2.7g | Sodium: 3mg | Carbohydrates: 67g | Sugar: 41g

Delish! Tart cranberries are perfectly offset by the milder, sweetness of pears, while ginger adds a spicy note
.

1. Process the pears through an electronic juicer according to the manufacturer’s directions.
   
2. Add the cranberries, followed by the ginger. Add the cinnamon to the resulting juice.
   
3. Whisk or shake the juice to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 322 | Fat: 1g | Protein: 2.5g | Sodium: 8mg | Carbohydrates: 84g | Sugar: 47g