The Everything Giant Book of Juicing (4 page)

Vegetable Super Juice

Not only does garlic chase away vampires and werewolves, it’s wonderful for your health. No worries though, the parsley will counteract any bad breath
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1. Process the cucumber, garlic, and parsley through an electronic juicer according to the manufacturer’s directions.
   
2. Serve the juice alone or over ice.
   

PER SERVING:
 Calories: 32 | Fat: 0.3g | Protein: 1.8g | Sodium: 19mg | Carbohydrates: 7g | Sugar: 1.5g

Author Tom Robbins once described the beet as “the world’s most serious vegetable.” When it comes to all-around good health, increased energy, and healing powers, he might well have been right! Beet juice cleanses the liver and kidneys, helps lower blood pressure, and also helps to replenish the body’s red blood cells
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For best juicing results use sugar beets, a hybrid beet that is sweeter than other varieties. Even at their best, however, beets can have an earthy flavor, and so are best combined with apples or carrots for a tastier juice.

1. Scrub and trim the beets. Cut into chunks.
   
2. Process beet chunks through the feed tube of an electronic juicer according to the manufacturer’s directions.
   
3. Cut the apples into chunks and add to the juicer, along with the orange and the celery.
   
4. Mix the juice thoroughly and serve over ice.
   

PER SERVING:
 Calories: 283 | Fat: 1g | Protein: 5g | Sodium: 191mg | Carbohydrates: 70g | Sugar: 54g

If you prefer, you can add spring water or serve over ice to dilute this one a bit
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1. Process the berries through your electronic juicer according to the manufacturer’s directions.
   
2. Add the apple, followed by the lemon or lime.
   
3. Stir or shake the juice thoroughly to combine the ingredients and serve.
   

PER SERVING:
 Calories: 248 | Fat: 1.2g | Protein: 2.7g | Sodium: 3mg | Carbohydrates: 64g | Sugar: 45g

Need a jolt? This concoction will perk you up and keep you on your toes
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Adding citrus, apples, and ginger to predominantly green juices brightens the flavor to offset the sometimes bitter taste of greens such as kale.

1. Slice the apples and process through the feed tube of an electronic juicer according to the manufacturer’s directions.
   
2. Follow with pieces of cucumber and fennel.
   
3. Add the celery, followed by the lemon and the ginger.
   
4. Lightly tear the remaining greens into pieces and process.
   
5. Mix the juice thoroughly before serving. Serve over ice if desired.
   

PER SERVING:
 Calories: 277 | Fat: 1.8g | Protein: 7.5g | Sodium: 170mg | Carbohydrates: 67g | Sugar: 40g

Got a full day ahead? This one will make sure you get through it with energy to spare
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Inside the humble coconut is a tropical elixir that’s packed with a unique compound of simple sugars, vitamins, minerals, electrolytes, enzymes, amino acids, and more. The benefits associated with coconut water are believed to be good for the heart, anti-aging, and anti-carcinogenic. Use fresh or canned coconut water in your juice recipes depending on availability.

1. Process the pineapple chunks in an electronic juicer according to the manufacturer’s directions.
   
2. Slice the apple and add pieces to the juicer, maintaining the juicer speed.
   
3. Wash the spinach, parsley, and mint. Add to the juicer.
   
4. Add the grapefruit segments.
   
5. Whisk the juice together with the coconut water until well blended. Chill or serve immediately over ice.
   

PER SERVING:
 Calories: 246 | Fat: 1g | Protein: 5g | Sodium: 70mg | Carbohydrates: 61g | Sugar: 44g

Using sprouts in your juice recipes has some great advantages. First, sprouts are milder in flavor, so if you don’t like radishes, you can use radish sprouts instead, as sprouts don’t significantly change the flavor of any of your juices. Further, most sprouts contain much higher concentrations of micronutrients than the mature vegetable and are an easy way to pack your juice with an extra healthy punch
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1. Process the sprouts through the feed tube of an electronic juicer according to the manufacturer’s directions.
   
2. Add the carrots, one at a time, maintaining speed.
   
3. Cut the apple into chunks and add.
   
4. Add the orange segments.
   
5. Mix the juice thoroughly before serving.
   

PER SERVING:
 Calories: 211 | Fat: 1.5g | Protein: 8.2g | Sodium: 170mg | Carbohydrates: 48g | Sugar: 27g

Some say lettuce has a sedative effect, so this makes a good nightcap
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1. Process the lettuces and celery through an electronic juicer according to the manufacturer’s directions.
   
2. Serve the juice alone or over ice.
   

PER SERVING:
 Calories: 80 | Fat: 1g | Protein: 6g | Sodium: 75mg | Carbohydrates: 15g | Sugar: 5g

Some of the best fruits are combined with the best veggies in a winning combination for maximum benefit
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1. Process the carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Add the sweet potato, followed by the pepper.
   
3. Add the kiwis and the ginger.
   
4. Add the lemon and the celery.
   
5. Whisk or shake the juice thoroughly to combine and serve alone or over ice.
   

PER SERVING:
 Calories: 386 | Fat: 2g | Protein: 8.5g | Sodium: 347mg | Carbohydrates: 89g | Sugar: 26g

If you had to pick one juice to incorporate regularly into your diet for its all-around health benefits, this one should be it. Simple and delicious
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1. Process the carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Add the orange segments.
   
3. Whisk or shake the juice to combine, and serve.
   

PER SERVING:
 Calories: 179 | Fat: 1g | Protein: 4g | Sodium: 198mg | Carbohydrates: 42g | Sugar: 25g

Commercial cultivation of black currants was once banned by many states in the United States because the bushes can carry a fungus that is lethal for many pine trees. But in 2001, those bans began to be lifted, bringing these highly nutritious berries back on the market
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Studies have shown black currants have potential benefits against cancer, aging, inflammation, and neurological diseases.

1. Process the grapes through an electronic juicer according to the manufacturer’s directions.
   
2. Add the currants.
   
3. Serve the juice alone or over ice.
   

PER SERVING:
 Calories: 243 | Fat: 1g | Protein: 3g | Sodium: 7mg | Carbohydrates: 63g | Sugar: 46g

Pineapple is not only rich in vitamin C, it contains powerful anti-inflammatory ingredients. That, coupled with celery’s excellent hydration, make this an ideal après workout treat
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Although celery doesn’t seem like a superfood, its health benefits are almost too lengthy to describe. The effects of celery on the body are diuretic, expectorant, carminative, anti-asthmatic, and it also aids in digestion, lowers blood pressure, is calmative, and is believed to strengthen a weak sex drive.

1. Process the pineapple chunks and celery through your juicer.
   
2. Serve the juice immediately.
   

PER SERVING:
 Calories: 145 | Fat: 0.5g | Protein: 2g | Sodium: 98mg | Carbohydrates: 36g | Sugar: 27g

Seedless green grapes are best in this recipe because their more delicate flavor doesn’t overwhelm the other ingredients
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All grapes are high in phytochemicals, plant-derived compounds that are not classified as vitamins or minerals but remain active in the body working to help prevent strokes, cancer, and diabetes.

1. Process the cucumber and melon through an electronic juicer according to the manufacturer’s directions.
   
2. Add the grapes and the kiwis.
   
3. Add the spinach and the mint, followed by the lemon.
   
4. Mix the juice thoroughly to combine ingredients and serve immediately.
   

PER SERVING:
 Calories: 333 | Fat: 1.5g | Protein: 6.3g | Sodium: 79mg | Carbohydrates: 84g | Sugar: 47g

Winnie-the-Pooh knew what’s what. The raw honey used in this recipe has antibacterial qualities and can contain antimicrobial properties. It’s been found useful for digestion, bronchitis, and increased energy and longevity. If you think of your body as an engine, raw, unrefined honey qualifies as one of the super fuels
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Everything about the mango has medicinal properties. The roots and bark are anti-inflammatory. The leaves have astringent and styptic properties. The flowers help to increase red blood cells. The fruits help with digestion and help to reduce gas. The seed kernel is effective against parasites and is thought to act as a tonic on the female organs.

1. Process the mango through your electronic juicer according to the manufacturer’s directions.
   
2. Add the peaches and pineapples chunks, a few at a time.
   
3. Mix the honey with the ginger and blueberries and add to the juicer.
   
4. Mix the juice thoroughly before serving.
   

PER SERVING:
 Calories: 425 | Fat: 1.5g | Protein: 3.5g | Sodium: 9mg | Carbohydrates: 110g | Sugar: 94g

Whether it’s a holiday special, a family celebration, or an all-nighter with friends, even the best of us overindulge on occasion. So whether you spent the night partying, wake up with the world’s worst hangover, or last night’s seven-course meal is still weighing heavy in your belly, this is the one to restore your good humor, digestive health, and reboot your system’s healthy balance
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