The Everything Giant Book of Juicing (5 page)

Always remember that the nutrients in fresh juice are fragile. Every minute the juice stands, you lose enzymes and other micronutrients. Retain the full benefits of your freshly made juice by drinking your power cocktails as soon as possible after you make them.

1. Process the beet and the carrots through your electronic juicer according to the manufacturer’s directions.
   
2. Add the peppers, followed by the kale and spinach.
   
3. Add the tomatoes, cabbage, and celery
   
4. Last, add the onions and garlic and salt.
   
5. Whisk the juice thoroughly to combine, season to taste with hot sauce, and serve over ice to increase hydration.
   

PER SERVING:
 Calories: 468 | Fat: 3.8g | Protein: 18g | Sodium: 2,357mg | Carbohydrates: 103g | Sugar: 57g

Just not a morning person? If you’re the type who has to drink a pot of coffee before you can make a pot of coffee, this uncomplicated juice is easy to make and will get you going faster than you ever thought possible!

Fresh ginger is great for the digestion, but did you also know it’s great for circulation and improves blood flow to the brain? A piece held under the tongue is also helpful in curing motion sickness and the nausea that can accompany rough airline flights or boat trips.

1. Process the carrots and the apple through your electronic juicer according to the manufacturer’s directions.
   
2. Add the oranges, a few sections at a time.
   
3. Add the ginger.
   
4. Mix the juice thoroughly and enjoy!
   

PER SERVING:
 Calories: 257 | Fat: 1g | Protein: 4g | Sodium: 149mg | Carbohydrates: 64g | Sugar: 44g

If good health is the goal, stress is its enemy. This one helps to offset the effects of stress
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You’ve probably heard about melon thumping as a measure of ripeness, but there are others, too. One of the best for cantaloupe and honeydew melons is simply to smell them. If they don’t smell like melon, they’re not ripe. Same holds true of peaches and nectarines.

1. Process the fruits in any order through an electronic juicing machine according to the manufacturer’s directions.
   
2. Whisk the juice to combine ingredients and enjoy!
   

PER SERVING:
 Calories: 287 | Fat: 1g | Protein: 4.8g | Sodium: 91mg | Carbohydrates: 72g | Sugar: 62g

Another great choice for your morning wakeup call
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1. Process the apple through your electronic juicer according to the manufacturer’s directions.
   
2. Add the cucumber and ginger.
   
3. Mix the juice thoroughly and enjoy!
   

PER SERVING:
 Calories: 312 | Fat: 1g | Protein: 2.5g | Sodium: 9mg | Carbohydrates: 82g | Sugar: 59g

Some phytonutrients in fruits and vegetables actually help muscles and blood vessels relax. This is a great one to try at the end of a hectic day or a long workout
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Lemon juice really helps perk up the flavor of sweet juices like this. By adding a note of tartness, the sweetness is enhanced.

1. Process the apples through an electronic juicer according to manufacturer’s directions.
   
2. Add the cherries, followed by the blueberries and the lemon.
   
3. Whisk the juice to blend, and serve alone or over ice.
   

PER SERVING:
 Calories: 488 | Fat: 1.5g | Protein: 5.8g | Sodium: 2mg | Carbohydrates: 129g | Sugar: 99g

Relaxing Cooler

For a lot of people, detoxification and cleansing have become a regular ritual, rather like spring cleaning your house. But any discussion of detoxing needs to begin with a couple of questions: First, what exactly is detoxification, and second, why do you need it?

Fact is, your body is eliminating toxins all the time. It’s the normal physical process of eliminating or neutralizing toxins through your organs including the colon, liver, kidneys, lungs, lymph glands, and even your skin. Metabolic processes continually dispose of toxic matter.

Why do you need to remove toxins if your body does it naturally? It’s no secret that people are exposed to more environmental toxins than ever before. Chemicals in the air you breathe, pesticides in the foods you eat, pollutants in your water, and increased exposure to synthetic substances can be more than the average person can handle. When enough toxins aren’t eliminated, it can set the stage for disease. Toxins the body can’t manage to eliminate or doesn’t know what to do with are often stored in your fat cells, which is one of the big reasons why excess weight is generally seen as unhealthy and why a fat-reducing program is also seen as playing a big part in detoxification.

Unhealthy living habits such as not getting enough exercise or sleep, stress, poor diet, and even some medications can all reduce the body’s efficiency at eliminating toxins. Demanding schedules and busy lifestyles also mean you can’t just check into the spa whenever you’re feeling a little blah, either.

While a number of experts insist that there’s no scientific evidence to support the notion that more stringent detox regimens, cleanses, and fasts yield miraculous results, even the most skeptical agree that there are things anyone can do to help speed up the body’s elimination systems. And one of those is juicing regularly.

So again, while juicing isn’t a magic wand that will restore good health, vitality, and eliminate all your bad habits, it can play a valuable role in keeping the body operating at maximum efficiency.

Many doctors recommend that everyone needs to detox at least once a year. You can choose a short fast or simply take a few days to refuel and reboot with healthy foods and nutrients.

No matter what time of year though, listen to your body and watch for the following clues that it may be the right time to do some detoxing.

•  Lack of energy, sluggishness, confusion, or fatigue that has no obvious explanation

•  Irritated skin, rashes, complexion upsets

•  Eruptions of herpes, shingles, psoriasis, or eczema

•  Menstrual difficulties

•  Bowel irregularity

•  Distended stomach, even if you’re otherwise thin

The Detox Special

Borscht in a Glass

Glamorous Greens

Pomegranate Power

Boosting Body Cleanse

Iron Man (or Woman)

Total Body Detox

Carrot Cleanse

Artichoke Cilantro Cocktail

C-Water Detox

Papaya Strawberry Cleanse

Apple Cucumber Cocktail

Avocado Smoothie

Minty Melon Cleanser

Cranapple Magic

Three, Two, One!

Cabbage Kale Cleanse

Yamtastic

The Crucible

Cinnamon Cider

Root Vegetable Cleanse

Mango Tea

Any worthwhile detox regimen will pay special attention to fruits and veggies that benefit the liver. Not only is it the largest organ in the body, it’s one of the most important for its abilities to eliminate toxins, filter the blood, metabolize nutrients, and hundreds of other functions
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1. Cut the beets and greens into pieces.
   
2. Process the beets, greens, and carrot through your electronic juicer according to the manufacturer’s directions.
   
3. Add the grapes.
   
4. Whisk the juice to combine the ingredients completely. Drink immediately.
   

PER SERVING:
 Calories: 289 | Fat: 1g | Protein: 6g | Sodium: 246mg | Carbohydrates: 70g | Sugar: 54g

The Detox Special

Add plain yogurt to this recipe for a more authentic borscht experience!

Like beets themselves, beet greens are a powerful cleanser of the liver, blood, and kidneys. Beet juice and juice made with beet greens should always be taken in moderation and always combined with other ingredients to avoid the ill effects sometimes associated with a high oxalic acid content.

1. Process the beets and greens through your electronic juicer according to the manufacturer’s directions.
   
2. Add the apple, followed by the orange segments.
   
3. Add the onions and cucumber.
   
4. Add the mint leaves.
   
5. Mix the juice thoroughly to combine and serve over ice.
   

PER SERVING:
 Calories: 220 | Fat: 1g | Protein: 5g | Sodium: 138mg | Carbohydrates: 53g | Sugar: 39g

Watercress and arugula both help activate enzymes in the liver, while acting as a natural diuretic. Plus, they contribute a lively, peppery flavor that makes this one taste like it’s fresh from the spa!

To make juicing green leafy vegetables like lettuce and spinach easier, roll the greens into balls before adding to the juicer.

1. Rinse the spinach, watercress, and arugula well to ensure greens are free of grit.
   
2. Process the apple through an electronic juicer according to the manufacturer’s directions.
   
3. Add the lemon and celery stalks.
   
4. Add the greens and ginger in any order.
   
5. Whisk the juice to combine and serve well-chilled or over ice.
   

PER SERVING:
 Calories: 148 | Fat: 1g | Protein: 7.5g | Sodium: 218mg | Carbohydrates: 33g | Sugar: 19g

Glamorous Greens

Some scholars believe Eve actually ate a pomegranate she plucked from the tree of knowledge in the Garden of Eden, not an apple. Ancient Egyptians buried the dead with pomegranates because they believe those who ate the fruit would be blessed with eternal life
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Pomegranates are full of antioxidants, believed to prevent blood clots, and can lower levels of bad cholesterol. They’re also good for the heart, and help fight prostate cancer and erectile dysfunction. When juicing, it’s best to peel the fruits, taking care to remove the white portions, which can be bitter. Be sure to include the seeds though, where some powerful nutrients are stored. If they seem tough to peel, score the rind and soak for 10 minutes in plain water.

1. Process the peeled pomegranates through an electronic juicer according to the manufacturer’s directions.
   
2. Add the lemon.
   
3. Add the honey to the resulting juice.
   
4. Whisk the juice until the honey is completely dissolved and enjoy!
   

PER SERVING:
 Calories: 426 | Fat: 4g | Protein: 6g | Sodium: 12mg | Carbohydrates: 101g | Sugar: 83g

One of the first places the need for detox shows up is in the complexion. This one is especially recommended for calming down skin flare ups and restoring a healthy glow
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Less than 50 calories worth of broccoli contains more than 150 percent of our daily requirements of vitamin C, 60 percent of vitamin A, 5 percent of iron, and 5 percent of calcium. It’s also rich in sulforaphane, an enzyme that is essential in removing potentially harmful carcinogens from the body. Finally, other phytonutrients help protect and balance estrogen cells, which some scientists believe are particularly susceptible to cancer-causing agents.

1. Process the broccoli, carrots, and apple through an electronic juicer according to the manufacturer’s directions.
   
2. Add the celery stalk and spinach leaves.
   
3. Mix the juice thoroughly and drink as soon as possible after preparation for maximum effect.
   

PER SERVING:
 Calories: 206 | Fat: 1g | Protein: 5g | Sodium: 222mg | Carbohydrates: 49g | Sugar: 28g

Truth is, many more women tend to suffer from low iron and anemia than men do. Symptoms of a low red blood cell count can include fatigue, decreased energy, and dizziness. One of the principal causes of low iron is poor nutrition, so be sure to include this iron booster in your body’s good housekeeping plan
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Some oranges are bred for ease of eating, like the easy peeling navel. But other oranges yield more juice. Valencia is a great choice, with Hamlins and blood oranges also favored to yield more juice per fruit.