The Everything Giant Book of Juicing (15 page)

Mulberries are an excellent source of iron, which is a rare feature among berries, while gooseberries, like its cousin the currant, have significantly high amounts of the phenolic phytochemicals that have been found to have beneficial effects against cancer, aging, inflammation, and neurological diseases
.

Scientific studies have shown that consumption of mulberries have potential health effects against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections. Although more than 100 species of mulberries exist, the top three are the white mulberry, native to eastern and central China; the red or American mulberry, native to the eastern United States; and the black mulberry, native to western Asia.

1. Process the berries 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: 264 | Fat: 3.4g | Protein: 5.2g | Sodium: 6mg | Carbohydrates: 61g | Sugar: 48g

Peaches, honeydew melon, and kiwi combine in this cool summer refresher
.

Though not as rich in nutrients as cantaloupe, honeydew melon supplies thiamine, niacin, pantothenic acid, folate, and vitamin B
₆
, all of which are important for metabolism. Their high water content and subtle flavor makes them an excellent choice for combining with other fruits for juicing.

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

PER SERVING:
 Calories: 459 | Fat: 2.5g | Protein: 8.3g | Sodium: 76mg | Carbohydrates: 113g | Sugar: 60g

Tomatoes are indeed a fruit and are available in many low-acid heirloom varieties. Combine them with other fruit treasures for a great tasting juice!

The resurgence of interest in heirloom varieties of fruits and vegetables has largely come about with the interest in locally grown foods. Commercial farming tends to erode varietals because of its emphasis on consistency. But heirloom varietals are essential, because they frequently have distinct regional characteristics in their ability to withstand climate conditions, pests, and diseases specific to different areas.

1. Process the tomatoes through an electronic juicer according to the manufacturer’s directions.
   
2. Add the apples.
   
3. Whisk or shake the juice to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 220 | Fat: 1g | Protein: 4g | Sodium: 18mg | Carbohydrates: 55g | Sugar: 42g

Ugli fruit, native to Jamaica, gets its name from the unattractive pockmarked, thick skin. Ugli fruits range in color from pale green to dark orange. They are similar in size to a grapefruit and shaped like a pear. The citrusy flavor lends itself to juicing and has been a Jamaican favorite for hundreds of years
.

Ugli fruit can be cultivated or grown wild. It is said it comes from the accidental crossing of a Seville orange, a tangerine, and grapefruit, so be careful where you spit your seeds! An excellent source of vitamin C, ugli fruit also promotes oral health and fights cardiovascular disease. Some sources indicate it also protects against kidney stone formation.

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

PER SERVING:
 Calories: 180 | Fat: 0g | Protein: 4g | Sodium: 0mg | Carbohydrates: 44g | Sugar: 32g

When it comes to fruit juicing, little can compare with plain old grapes! This trio provides a nice balance of flavor as the white and red grapes balance the more intense Concords
.

Regarded in many cultures as “the queen of fruits,” grapes are incredibly rich in phytonutrients, antioxidants, vitamins, and minerals and are a rich source of micronutrient minerals like copper, iron, and manganese.

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

PER SERVING:
 Calories: 312 | Fat: 0.7g | Protein: 3.2g | Sodium: 9mg | Carbohydrates: 81g | Sugar: 70g

Sweet and satisfying, this recipe contains nutrients that are believed to especially benefit the skin and can even help prevent sunburn!

1. Process the pineapple and the grapes through an electronic juicer according to the manufacturer’s directions.
   
2. Stir the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 290 | Fat: 0.6g | Protein: 3g | Sodium: 7mg | Carbohydrates: 76g | Sugar: 63g

The more you eat of the ripened guava or its freshly extracted juice, the more health benefits you gain. Experts know the reddish-fleshed guava contains more nutrients than the white, so extract your juice from the pinkish or reddish-fleshed guava
.

Guavas, like melons, smell fresh and fruity when they are ripe. Choose fruit that is heavy for its size.

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

PER SERVING:
 Calories: 285 | Fat: 1.6g | Protein: 5.5g | Sodium: 7mg | Carbohydrates: 70g | Sugar: 51g

Kiwis have the added benefit of removing excess sodium from the body
.

1. Process the apples through an electronic juicer according to manufacturer’s directions.
   
2. Add the kiwi.
   
3. Mix the juice and serve immediately.
   

PER SERVING:
 Calories: 244 | Fat: 1.2g | Protein: 2.8g | Sodium: 11mg | Carbohydrates: 61g | Sugar: 22g

Two great berries combine in one fine juice. In addition to their antioxidant benefits, these berries are also believed to have a beneficial effect on mood
.

1. Process the berries and lemon though your juicer according to the manufacturer’s directions.
   
2. Serve the juice alone or over ice.
   

PER SERVING:
 Calories: 150 | Fat: 1.2g | Protein: 3.2g | Sodium: 3.2mg | Carbohydrates: 36g | Sugar: 22g

A classic that will have you wanting to set up your own sidewalk stand!

1. Process the lemons and limes through an electronic juicer according to the manufacturer’s directions.
   
2. Add the honey and the water to the juice and stir to combine.
   
3. Serve over ice.
   

PER SERVING:
 Calories: 235 | Fat: 1.3g | Protein: 4.7g | Sodium: 12mg | Carbohydrates: 76g | Sugar: 28g

This juice is a great source of vitamin C. Honeydew melons are available year-round. When they are perfectly ripe, the skin is wrinkled
.

Research shows that many antioxidants interact with and protect each other. Vitamin C, for instance, can react with a damaged vitamin E molecule and convert it back to its antioxidant form, while the antioxidant glutathione can return vitamin C to its original form. Studies also show that vitamin C enhances the protective effects of vitamin E.

1. Process the melons and orange though an electronic juicer according to the manufacturer’s directions.
   
2. Serve the juice alone or over ice.
   

PER SERVING:
 Calories: 233 | Fat: 0.8g | Protein: 3.7g | Sodium: 90mg | Carbohydrates: 58g | Sugar: 51g

No doubt about it, kids love juice! Even the pickiest eaters can get greedy when it comes to a wholesome, healthful glass of fresh juice, so don’t deprive them of all the benefits they need to build strong bodies. While experts recommend that babies and toddlers should avoid unpasteurized juices in favor of mother’s milk, older children can enjoy a myriad of benefits even if they don’t know it’s “good for them.”

Here are some rules to keep in mind when juicing for and with your kids. First, keep it simple. Don’t come at them with too many complex flavors and don’t think you can sneak in kale or turnips without them suspecting something. Those are strong flavors even for adults. Second, keep all flavors subtle and on the mild side. Bean sprouts, for example, have very little flavor but all the nutrition your child needs, even if they won’t touch green beans on the plate. Sweeten them up with an apple or some grapes and you’ll likely be more successful in your quest to get your vegetable hater some necessary nutrients. Third, dilute fresh juices with filtered water. Children’s digestive systems are more delicate, and some may be prone to allergies or sensitivities to untried foods. Just as some adults need time for their systems to adjust to fresh juice, so do kids, so take it easy. Fourth, NEVER put any child under the age of twelve on a juice fast. Developing systems and child-sized metabolisms are more easily thrown out of whack when too much of an emphasis is placed on one food group or another.

Finally, keep it fun. Ask them to help dream up their own imaginative combinations, and give your juices silly or kid-friendly names. Most children are far more likely to sample something called Green Goblin Juice than they are to try a Chlorophyll Cocktail.

Pumpkin Punch

Apple Fantastic

White Grape Wonder

Green Goblin Juice

Watermelon Mix

Kiwi Pear Potion

Mighty Grape

Apple Grape Magic

OJ Fooler

Apple Pie

Apple Watermelon Shake

Plain Pear

Mint Shake

Bunny Juice

Green Slime Super Juice

Honey Melon Juice

Spapple Juice

Peppermint Juice

Jungle Juice

Kid’s Choice

Purple Moo Juice

Joy Juice

Bedtime Snack

Orangeberry Juice

Mango Pear Punch

Your Harry Potter fans will be delighted to learn that there really is a pumpkin juice, just like in the books!

1. Process the pumpkin and carrot through an electronic juicer according to the manufacturer’s directions.
   
2. Add the orange. Add the pie spice to the resulting juice.
   
3. Stir the juice to blend and dilute with
   ¹
   ⁄
   ₂
   cup water or skim milk.
   

PER SERVING:
 Calories: 106 | Fat: 0.3g | Protein: 2.4 | Sodium: 50mg | Carbohydrates: 26g | Sugar: 16g

For kids’ juice, milder apples like Delicious or Baldwin will do just fine
.

If your kids flatly refuse anything but their favorite apple juice, try adding just a few grapes or a bit of melon, a little at a time, until they get accustomed to the variation in flavor.

1. Process the apples through an electronic juicer according to the manufacturer’s directions.
   
2. Dilute with water and mix.
   

PER SERVING:
 Calories: 164 | Fat: 0.5g | Protein: 0.8g | Sodium: 3.3mg | Carbohydrates: 46g | Sugar: 34g

This juice provides wonderful nutrition and doesn’t stain kids’ clothes like some other grape juices can
.

1. Process the grapes through an electronic juicer according to the manufacturer’s directions.
   
2. Dilute with water and mix.
   

PER SERVING:
 Calories: 208 | Fat: 0.4g | Protein: 2g | Sodium: 6mg | Carbohydrates: 54g | Sugar: 46g

Pronounced grape flavor and great green color. They’ll never suspect there’s spinach in there!

1. Process the grapes through an electronic juicer according to the manufacturer’s directions.
   
2. Add the spinach.
   
3. Dilute with water and mix.
   

PER SERVING:
 Calories: 211 | Fat: 0.5g | Protein: 2.6g | Sodium: 17mg | Carbohydrates: 55g | Sugar: 46g

Kids love watermelon, and the addition of a few cherries only makes it better!

1. Process the watermelon through an electronic juicer according to the manufacturer’s directions.
   
2. Add the cherries.
   
3. Dilute with water and mix.
   

PER SERVING:
 Calories: 139 | Fat: 0.6g | Protein: 2.6g | Sodium: 3mg | Carbohydrates: 35g | Sugar: 28g

This juice is especially great in cold and flu season to arm your little ones with extra vitamin C
.

1. Process the kiwi through an electronic juicer according to the manufacturer’s directions.
   
2. Add the pears.
   
3. Dilute with water or skim milk and mix.
   

PER SERVING:
 Calories: 264 | Fat: 1g | Protein: 2.6g | Sodium: 10mg | Carbohydrates: 68g | Sugar: 29g

An old standby with a new twist—mellow honeydew melon
.

1. Process the grapes through an electronic juicer according to the manufacturer’s directions.
   
2. Add the melon.
   
3. Dilute with water to taste and serve.
   

PER SERVING:
 Calories: 165 | Fat: 0.5g | Protein: 2g | Sodium: 33mg | Carbohydrates: 42g | Sugar: 37g

Perennial favorites in kidland, this combination is a guaranteed winner with the younger set
.

1. Process the grapes through an electronic juicer according to the manufacturer’s directions.
   
2. Add the apples.
   
3. Dilute with water to taste.
   

PER SERVING:
 Calories: 209 | Fat: 0.5g | Protein: 1.6g | Sodium: 3mg | Carbohydrates: 55g | Sugar: 45g

Imagine their faces when you ask them to taste, and then tell them there aren’t any oranges in this one!

Tangerines or clementines have just as much nutrition and vitamin C as oranges, but are friendlier for younger kids, who may be sensitive to an orange’s higher acid content.

1. Process the fruit through an electronic juicer according to the manufacturer’s directions.
   
2. Dilute with water to taste.
   

PER SERVING:
 Calories: 139 | Fat: 0.8g | Protein: 2g | Sodium: 5mg | Carbohydrates: 35g | Sugar: 27g

Juice for dessert? Why not? A great way to introduce kids to juicing is by substituting juice for dessert after meals
.

1. Process the apples and celery through an electronic juicer according to the manufacturer’s directions.
   
2. Add the cinnamon to the resulting juice.
   
3. Mix the juice to combine the ingredients and serve.
   

PER SERVING:
 Calories: 52 | Fat: 0.2g | Protein: 0.9g | Sodium: 85mg | Carbohydrates: 12g | Sugar: 9g

Kids who play hard need hydration, especially in the summer, and this one’s a great choice
.

1. Process fruit through an electronic juicer according to the manufacturer’s directions.
   
2. Shake the juice together with ice and serve.
   

PER SERVING:
 Calories: 80 | Fat: 0.3g | Protein: 1g | Sodium: 1.5mg | Carbohydrates: 20g | Sugar: 16g

An excellent choice for toddlers, this one is just right for a sippy cup
.

Kids are likely to enjoy their juice more when you let them pick their own combinations. Simply put an array of prepared fruits and veggies out on the table and let them make their choices.

1. Process the pears through an electronic juicer according to the manufacturer’s directions.
   
2. Dilute with water and serve.
   

PER SERVING:
 Calories: 85 | Fat: 0.1g | Protein: 0.5g | Sodium: 1.4mg | Carbohydrates: 22g | Sugar: 14g

Sweet and minty. Most kids love the minty flavor, and will never suspect the chlorophyll and phytonutrients this juice contains
.

Very young kids can have sensitivity to fresh pineapple, but you can use canned, packed in its own juice.

1. Process the pineapple through an electronic juicer according to the manufacturer’s directions.
   
2. Roll the mint into a ball and add to the juicer.
   
3. Dilute the juice with water or milk, and shake until foamy.
   

PER SERVING:
 Calories: 95 | Fat: 0.3g | Protein: 1.6g | Sodium: 8mg | Carbohydrates: 23g | Sugar: 16g

Everyone knows that bunnies love carrots, right? This one will teach your little one to love them, too
.

Process the carrots and apples through an electronic juicer according to the manufacturer’s directions and serve.

PER SERVING:
 Calories: 70 | Fat: 0.3g | Protein: 1g | Sodium: 74mg | Carbohydrates: 17g | Sugar: 10g

There are times when a little reverse psychology works wonders when it comes to getting kids to try new things. Call it slime and dare them to try it—they’ll like it!

Agave nectar has become a popular alternative to artificial sweeteners, because it has little impact on blood sugar.

1. Process the collard greens through an electronic juicer according to the manufacturer’s directions.
   
2. Add the lemon.
   
3. Stir the juice to combine the ingredients and sweeten with the agave nectar.
   

PER SERVING:
 Calories: 53 | Fat: 0.1g | Protein: 0.6g | Sodium: 4.5mg | Carbohydrates: 14g | Sugar: 12g