The Everything Giant Book of Juicing (3 page)

The best guide to deciding which fruits and vegetables should be peeled or cored before juicing is your own common sense. You wouldn’t, for example, eat an unpeeled orange, so chances are that orange peel isn’t going to make for great juice, either. Same holds true for the majority of citrus fruits. When you eat an apple, a pear, or a mango, you throw away the core, don’t you? So there’s no need to include it. On the other hand, you can lose significant amounts of nutrients should you peel a cucumber before juicing. Those peels are rich in chlorophyll and provide a significant amount of vitamins. If the cucumber has been waxed though, it’s better peeled.

Some other peels do more harm than good, no matter what their nutritive value. Consider that including the peel of a yam or sweet potato may add nutrients, but they won’t be much help if the resulting juice tastes like dirt! Perhaps the best advice though is to consider the power and the efficiency of the juicer itself and respect your equipment. Don’t feed it more than it can comfortably handle. The extra teaspoon of juice you get from including a core is harder on the machine. Woody stems on broccoli or asparagus should definitely be removed. They may damage the machine, and they don’t contain much juice anyhow! So use your head, use your palate, and let your senses be your guide. You’ll be a master juicer in no time.

With the wealth of information available to you through the Internet, television advertising, and other sources, people interested in juicing are faced with what can seem like a bewildering array of choices when it comes to the “best” juicers out there. While it’s important to do your homework before investing in any kitchen appliance, it’s also important to keep in mind that most of the information is designed to get you to choose one product over another. We’ve simplified the process by identifying the three basic types of juicers and the benefits (and drawbacks) of each. But whatever you choose, remember, the best juicer is always the one that fits your needs.

Centrifugal juicers are by far the most popular because of their low-to-moderate pricing and can be the right choice if you’re new to juicing. Using a simple design, they operate by a spinning basket that shreds the produce and forces the juice through a strainer while the pulp is usually ejected into a container. The process adds oxygen to the juice and some models can produce a fair amount of froth or foam. Many of the newer machines come with celebrity endorsements and some attractive high-tech features. But at the low end, they can be loud, difficult to clean, and without enough power to handle the demands of a two-week juice fast. Of particular note is a tendency to “walk” during operation, making some models hazardous for kids and even some adults to operate. After all, you don’t want fresh juice all over the kitchen floor!

Some juice enthusiasts maintain that the higher speeds of centrifugal models can lead to oxidation and destruction of phytochemicals and enzymes through overheating, but it’s doubtful than any machine will heat the juice to the point where it loses significant nutritional value. High speeds do produce more foam though, so be sure to mix your juice thoroughly before drinking it.

Single-gear or “masticating” juicers are more expensive, but their slower process delivers higher-quality nutrition. Using a “cold press” method, juicers compress fruit and vegetables to “squeeze” out their juice. Rugged and long lasting, they are also terrific for creating healthy kitchen concoctions like gourmet nut butters, pestos, mustards, herb blends, and other delights. They can be quite heavy, however, and the less compact models take up a fair amount of real estate on your countertop. So if you’re short on space or ready outlet access, consider one of the more “portable” models.

Double-gear or “triturating” machines tend to be the most expensive, and proponents insist they deliver the highest-quality juice. Twin-gear triturating juicers are built to provide you the best in terms of yield and nutrition. The twin or dual gears slowly draw the produce into and through the gears, breaking down the produce into a mega dose of nutrition-packed juice. Perhaps the greatest recommendation is that they don’t just make juice. They can also make salsas, ice creams, and even baby food. Their slower process takes more time, and in some models, cleanup can be more complicated. Still, they remain the optimum choice for hard-core juice aficionados due to the superior efficiency at juicing things such as wheatgrass and sprouts.

Ultimately, your choice of juicers depends on a number of factors— budget, space, time, ease, and efficiency of operation and cleaning. Do look for a juicer with multiple speeds, an adequately sized feed tube so you don’t waste time prechopping, and for a machine with at least 400 watts of power to start.

Whatever variety of juicer you choose, most models are widely available through large retailers such as Macy’s, Walmart, and Best Buy. Online outlets such as
Overstock.com
can also be a good shopping source. Expect to pay between $50 and $300 for a quality machine at retail. Some of the most recommended models are the Breville Juice Fountain Elite 800JEXL, Hamilton Beach Big Mouth Pro 67650, The Green Star GS 2000, The Jack LaLanne Power Juicer Pro E-1189, and the Omega 4000. Consider any brand that has served you well in other appliances like food processors, blenders, and the like. Black & Decker, for example, launched its line of small kitchen appliances only after decades of manufacturing power tools. While they may not be top of the line, the motors are rugged and reliable.

Budget-minded? You might also consider a used model. A juicer, like so many small kitchen appliances, is one of those things people either use regularly or they don’t. So it’s not unusual to come across a “still in the box” model at your local thrift store, or a store return up for auction on eBay. Bargain hunters can find some great values, but just make sure these “second-hand” machines are clean and in good condition before you buy.

Nutrition experts have identified some important “superfoods” that they believe you need to maintain your good health and even kick it up a notch or two. These foods have a multitude of benefits; they can help prevent diseases such as cancer, diabetes, high cholesterol, and high blood pressure, but they can also have some equally welcome effects such as lightening mood and increased energy. To make the list, a food must have extraordinarily high levels of vitamins and other nutrients. Best of all, the list of superfoods includes a big variety of fruits and vegetables that are perfect for juicing!

According to the Mayo Clinic, the following foods are on the superfoods list:

•  Apples

•  Avocado

•  Beans

•  Blueberries

•  Broccoli

•  Garlic

•  Honey

•  Kiwi

•  Onions

•  Oranges

•  Pomegranates

•  Pumpkin

•  Spinach

•  Tomatoes

Although the list of superfoods includes additional things, like dark chocolate, oats, and salmon, for purposes of juicing, these are the most important fruits and veggies to consider as you embark on a juicing plan. Additional research indicates that kale, cabbage, and greens such as collards and mustard greens also pack a real nutritional punch. Point is, each and every one of these foods is low in calories, high in nutrients, and offers a powerhouse of health benefits. All of them are simple, wholesome, living foods and a welcome addition to anyone’s diet.

Green vegetables are readily available and highly nutritious, but most people just don’t eat enough of them. Studies continuously confirm that those who have a diet high in green leafies run a far lower risk of diseases such as heart disease and cancer. One of the reasons greens are so highly favored is because they contain high doses of chlorophyll, easily digestible proteins, enzymes, and a wide range of vitamins and minerals. These vegetables act like a mini-transfusion for the blood and a tonic for the brain, in addition to pumping up the immune system. Good choices for juicing include arugula or rocket, spinach, dandelion greens, kale, watercress, parsley, lettuce, and broccoli rabe.

One reason health experts favor sprouts is because, surprisingly enough, most sprouts contain highly concentrated nutrition, often far more than the mature vegetable. Sprouts do little to change the flavor of juice, but adding a handful of alfalfa, broccoli, or bean sprouts to your juices can add significant nutrition. Two powerhouses of the sprout family are wheatgrass and barley grass. Wheatgrass, or the sprouted grass of a wheatseed, don’t contain the gluten or other allergens commonly associated with wheat and is wonderful for healthy blood. It also normalizes the thyroid gland and stimulates metabolism (especially for postmenopausal women) and is thought to prevent buildup of the dreaded “belly fat” as well as promoting overall weight loss.

Barley is one of the most nutrient-packed grains available, so it only makes sense that barley sprouts, or barley grass, is one of the sprout superstars. Barley grass has ten times more calcium than milk, six times more iron than spinach, and more vitamin C than orange juice. These sprouts also contain significant amounts of vitamin B
₁₂
. Barley grass juice has antiviral activities and neutralizes heavy metals such as mercury in the blood.

Blueberry Blast

Orange Strawberry Banana Juice

Boost Juice

Spicy Cucumber

Bean Machine

Power Punch

Vegetable Super Juice

Vampire Chaser

The Beet Master

Blueberry Apple

The Energizer

Mean Green Machine

Super Sprout

Lettuce Play

Best of Both Worlds

Simple Pleasure

Red, White, and Black

Pineapple Celery Cocktail

Cucumber Honeydew Punch

Magic Medicine

Night on the Town Tonic

Up and At ’Em

Stress Buster

Ginger Zinger

Relaxing Cooler

Food scientists agree that blueberries are packed with antioxidants, phytoflavinoids, potassium, and vitamin C. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory. Many doctors believe inflammation is the underlying cause for many diseases, so it only makes sense to stop them before they start!

Are blueberries not in season where you live? Not a problem. Frozen blueberries pack the same nutritional punch as fresh.

1. Following the manufacturer’s instructions, process the blueberries, carrots, and pineapple in any order you wish.
   
2. Stir or shake the juice to blend completely, adding ice as desired.
   
3. Drink as soon as possible after blending.
   

PER SERVING:
 Calories: 184 | Fat: 1g | Protein: 3g | Sodium: 101mg | Carbohydrates: 46g | Sugar: 29g

Yum! Once you’ve made it yourself, you’ll find there’s just no comparison to the store-bought brand
.

1. Process the orange and the strawberries through an electronic juicer according to the manufacturer’s directions.
   
2. Add the banana and transfer to a blender until the mixture is smooth. Serve immediately.
   

PER SERVING:
 Calories: 237 | Fat: 1g | Protein: 4g | Sodium: 2mg | Carbohydrates: 59g | Sugar: 38g

Orange Strawberry Banana Juice

It’s too bad that so many people are relying on so-called energy drinks when the juice alternative is so much healthier! Try this the next time you need a boost
.

A great flavor complement and sweetener for many juices, pears are also rich in vitamins B
₁
and B
₂
and are considered by food experts to be hypoallergenic. When juicing pears, choose harder varieties, such as Bosch or Anjou. Softer pears yield less juice and more pulp to your mixture.

1. Wash fruits and vegetables thoroughly. Cut the sweet potato into pieces.
   
2. Process the carrot and sweet potato through your juicer according to manufacturer’s directions.
   
3. Add the pears and orange segments and process.
   
4. Mix the juice thoroughly before serving.
   

PER SERVING:
 Calories: 383 | Fat: 1g | Protein: 5g | Sodium: 73mg | Carbohydrates: 97g | Sugar: 61g

Cucumbers are rich in chlorophyll and silica. They are a natural diuretic and benefit the digestion
.

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

PER SERVING:
 Calories: 98 | Fat: 1g | Protein: 3.5g | Sodium: 12mg | Carbohydrates: 27g | Sugar: 9g

Any variety of green beans will do for this recipe, but the flat, Roma variety does yield more juice
.

Green beans provide a good source of protein, thiamin, riboflavin, niacin, vitamin B
₆
, calcium, iron, magnesium, phosphorus, potassium, and copper.

1. Process the beans through your electronic juicer according to the manufacturer’s directions.
   
2. Add the lettuce, followed by the cucumber and the lemon.
   
3. Mix the juice thoroughly to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 137 | Fat: 1g | Protein: 8g | Sodium: 30mg | Carbohydrates: 30g | Sugar: 13g

Punch up your energy levels with this sharp and citrusy potion
.

1. Cut the yam into pieces as required. Process through your electronic juicer according to the manufacturer’s directions.
   
2. Add the orange segments, a few at a time.
   
3. Add the carrots and pineapple chunks.
   
4. Mix resulting juice thoroughly before serving.
   

PER SERVING:
 Calories: 497 | Fat: 1.5g | Protein: 9g | Sodium: 113mg | Carbohydrates: 129g | Sugar: 77g

Add a generous dash of hot sauce to this juice for extra zip! It’s great on the rocks for a fast summer lunch
.

Spinach grows best in sandy soils, but can be tough to really rinse well. Rather than rinsing spinach through a colander, place it in a deep bowl or kettle and cover it with water. Gently toss to allow any sand or grit to fall to the bottom and lift the greens out.

1. Cut the cucumber into pieces and process through your juicer according to the manufacturer’s directions.
   
2. Wrap the lettuce leaves around the celery stalks and add to the feeding tube.
   
3. Add the spinach, sprouts, and parsley in any order you desire.
   
4. Mix the juice thoroughly before serving.
   

PER SERVING:
 Calories: 127 | Fat: 1.5g | Protein: 8g | Sodium: 212mg | Carbohydrates: 25g | Sugar: 10g