The Everything Giant Book of Juicing (9 page)

Liquid Cruciferous

The sweetness of the carrots will offset the strong taste of garlic, and the dill adds a touch of green. This juice is great for reducing water retention
.

1. Process carrots and garlic through an electronic juicer according to the manufacturer’s directions.
   
2. Garnish juice with baby dill.
   

PER SERVING:
 Calories: 91 | Fat: 0.5g | Protein: 2g | Sodium: 139mg | Carbohydrates: 21g | Sugar: 9g

This one may seem like a surprising combination of flavors, but it’s terrific!

Tomatoes are among the richest natural sources of lycopene, a powerful antioxidant that is not only useful in fighting cancer but is believed to help prevent hardening of the arteries.

1. Process the berries through an electronic juicer according to the manufacturer’s directions.
   
2. Add the tomatoes, followed by the basil leaves.
   
3. Serve in a chilled glass, or over ice as desired.
   

PER SERVING:
 Calories: 97 | Fat: 1g | Protein: 3.5g | Sodium: 15mg | Carbohydrates: 22g | Sugar: 14g

Strawberry Tomato Temptation

This one has so many of the right ingredients for losing weight, you are all but guaranteed results!

1. Process the first three ingredients through an electronic juicer according to the manufacturer’s directions.
   
2. Add the Brussels sprouts, cauliflower, and broccoli.
   
3. Add the pears, followed by the apples and pineapple.
   
4. Whisk the juice to combine ingredients and serve alone or over ice!
   

PER SERVING:
 Calories: 632 | Fat: 2.5g | Protein: 13g | Sodium: 329mg | Carbohydrates: 157g | Sugar: 99g

Filling and flavorful. The surprise is that the addition of mint enhances the sweetness and flavor of this recipe
.

1. Process the beets and the apple through an electronic juicer according to the manufacturer’s directions.
   
2. Add the mint.
   
3. Stir or shake the juice together with some ice and enjoy!
   

PER SERVING:
 Calories: 158 | Fat: 0.6g | Protein: 4g | Sodium: 136mg | Carbohydrates: 38g | Sugar: 26g

Better than a trip to the Mediterranean! Well, maybe not quite …

1. Process the basil and tomatoes through an electronic juicer according to the manufacturer’s directions.
   
2. Add the garlic and cucumber.
   
3. Serve the juice alone or over ice.
   

PER SERVING:
 Calories: 81 | Fat: 1g | Protein: 5g | Sodium: 17mg | Carbohydrates: 17g | Sugar: 9g

All the summer squashes—zucchini, yellow squash, Mexican gray squash, and patty pan squash—are excellent sources of protein, which is important to keep up during any weight loss program. Juicing is also a good way to use larger squashes because they contain much more liquid
.

You can also choose crookneck, straightneck, scallop squash, yellow squash, or any of the round zucchini hybrids for this recipe.

1. Process the spinach through an electronic juicer according to the manufacturer’s directions.
   
2. Add the squash, followed by the cucumber.
   
3. Add the carrot and the apple.
   
4. Whisk the juice thoroughly to combine ingredients and enjoy!
   

PER SERVING:
 Calories: 139 | Fat: 1g | Protein: 5g | Sodium: 108mg | Carbohydrates: 32g | Sugar: 18g

Be sure to use “cling free” varieties of white or yellow peaches for easier pitting and more juice
.

These fruits have been a summertime favorite ever since the Spaniards first brought them to North America. Today, California, Georgia, and South Carolina are the biggest peach producers in the United States. They are rich in niacin, vitamin C, vitamin A, and lutein.

1. Process the fruits through an electronic juicer in any order you wish.
   
2. Mix the juice thoroughly and drink immediately after preparation.
   

PER SERVING:
 Calories: 201 | Fat: 1g | Protein: 4g | Sodium: 0g | Carbohydrates: 49g | Sugar: 39g

Summer is the best time of all to juice to lose weight. Not only does appetite decrease in the heat, but a huge variety of fruits and vegetables come into season, making for an abundance of great tasting, low-cal treats!

Raspberries have been shown to contain a natural substance called ketones, which are similar to capsaicin, the compound that gives hot peppers their fire. Animal studies have found that raspberry ketones prevented an increase in overall body fat and are a great metabolism booster.

1. Process the fruit in any order you wish through an electronic juicer according to the manufacturer’s directions.
   
2. Using a cocktail shaker or covered jar, shake the juice together with some ice and enjoy!
   

PER SERVING:
 Calories: 132 | Fat: 1g | Protein: 3g | Sodium: 2mg | Carbohydrates: 31g | Sugar: 17g

Wonderfully refreshing, and fills you up, fast!

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

PER SERVING:
 Calories: 242 | Fat: 1g | Protein: 3.3g | Sodium: 4.5mg | Carbohydrates: 62g | Sugar: 50g

This flavorful juice is good for reducing cravings for sour foods, which can be caused by a lack of acetic acid. Green vegetables are high in chlorophyll and help with these types of cravings
.

1. Process the celery and cucumber through an electronic juicer according to the manufacturer’s directions.
   
2. Add the apple.
   
3. Add the spinach and beet greens.
   
4. Whisk the juice to combine the ingredients, and serve alone or over ice.
   

PER SERVING:
 Calories: 132 | Fat: 0.7g | Protein: 3.7g | Sodium: 199mg | Carbohydrates: 32g | Sugar: 21g

No doubt about it, people are obsessed with youth. But the desire to stay youthful isn’t just about vanity, or hating those wrinkles and gray hair. If you love life, it only stands to reason that you want to extend it for as long as possible, enjoying all the benefits of good health, optimum energy, and sharpness of mind as the decades pass. Current studies indicate that people are living longer than ever before. That’s partly due to advances in traditional medicine, and cures for many diseases, but it’s also due to an increased public awareness of just what it takes to stay healthy and prevent disease. Good eating habits, regular exercise, and creating a healthier, more sustainable environment all play a big role in extending the life span. But whether or not you’re concerned about living to be 100, it’s never too soon to start taking better care of your health.

Just how well or how fast you age can have a lot to do with genetics, but perhaps more to do with lifestyle and diet. It’s a simple law of physics: Objects at rest tend to stay at rest; objects in motion tend to stay in motion. The same holds true of people. Active types tend to stay active longer, while more sedentary types are going to be less likely to motivate themselves off the couch and into a yoga class. Other factors that can affect aging include stress, environmental exposure, disease, smoking, excess alcohol, and overexposure to the sun.

Yet experts agree that the two factors critical to increased longevity and staving off some of the more unpleasant effects of Father Time are diet and exercise. And that’s where juicing comes in.

Anyone who juices regularly is almost certainly aware of its health benefits in the areas of removing toxins, increased energy and immunity, and improving overall health. But when it comes to longevity the picture gets even brighter.

According to research compiled by the North Carolina Research Campus, the American Dietetic Association, the American Cancer Foundation, and the American Diabetes Association, there are almost as many reasons to juice for longevity and anti-aging as there are fruits and vegetables to juice with!

•  Fresh juice contains proteins, carbohydrates, essential fatty acids, vitamins, and minerals in a form your body can easily absorb.

•  Fresh fruit and vegetable juice is rich in potassium and low in sodium, which helps promote cardiovascular health and prevent cancer.

•  The enzymes in juice are essential for digestion and the rapid absorption of nutrients in your food.

•  Juice is loaded with powerful antioxidants called carotenes, found in dark leafy green vegetables and red, purple, and yellow-orange fruits and vegetables, all of which neutralize cancer-causing free radicals and promote longevity.

•  The bio-availability of juice nutrition is perfect as you get older, because it’s easier on the digestion. When you add juicing to your daily routine, it makes you more aware of your health choices. Increased levels of energy mean you’ll be more likely to exercise and maintain muscle tone.

Fresh juice also helps maintain and protect the skin, regulate metabolism, prevent high blood pressure, ease conditions such as arthritis, prevent the buildup of plaque in the arteries and adds calcium, a vital mineral for maintaining bones and teeth. This high-powered liquid nutrition also helps with hydration, which is always important, but especially so as you age. Juicing can help counter the side effects of prescription medication and even help improve memory and brain function. Further, as appetites decrease, regular juicing is a way to give the body those essential fruit and vegetable nutrients you just might not be motivated to eat otherwise. So whether you’re juicing for longevity or have taken up juicing as a valuable weapon in your anti-aging arsenal, all the evidence supports that fresh juice is one sure way to live long and prosper!

According to the North Carolina Research Center, headed by the former CEO of Dole, the following are the best juicing vegetables to stay younger and healthier longer.

•  
Spinach
helps with mental alertness and reduces the risk of certain cancers, including cancer of the liver, ovaries, colon, and prostate. It also contains vitamins A, B, C, D, and K.

•  
Red bell peppers
help prevent sun damage, build cardiovascular health, and may decrease the risk of certain cancers, including lung, prostate, ovarian, and cervical cancer.

•  
Broccoli
decreases the risk of certain cancers, including prostate, bladder, colon, pancreatic, gastric, and breast cancer; helps offset type 2 diabetes; and helps protect against brain injuries.

•  
Carrots
battle cataracts and offer protection against certain cancers. They also provide vitamins A, B, and C as well as calcium, potassium, and sodium.

•  
Cauliflower
helps inhibit the growth of breast cancer cells, protects against prostate cancer, and stimulates the body’s detox systems. Cauliflower contains the compound allicin, which helps reduce the risk of stroke and improves heart health. Allicin also helps detoxify the blood and liver.

•  
Cucumber
is rich in silica, which strengthens connective tissue of muscles, tendons, ligaments, cartilage, and bone. Cucumber juice also promotes strong, lustrous hair, glowing skin, and strong nails.

•  
Artichokes
aid blood clotting and reduce bad cholesterol. Artichokes are high in vitamin C and fiber.

•  
Arugula
is good for the eyes, and reduces the risk of fracture. High in beta-carotene, the antioxidant that fights heart disease, arugula is also high in vitamin C, folic acid, potassium, and fiber.

•  
Asparagus
helps promote healthy bacteria in the digestive system, and builds a healthy heart. Asparagus is rich in vitamins A and B
₁
.

•  
Green cabbage
helps with blood clotting and reduces the risk of certain cancers, including prostate, colon, breast, and ovarian cancer. Cabbage contains the nitrogenous compound indoles, which helps lower blood pressure, and has more nutrients that protect against cancer than any other vegetable. According to research conducted at Stanford University, cabbage juice can completely restore the gastrointestinal tract and heal ulcers in seven days.

•  
Kale
helps regulate estrogen levels, prevent sun damage to the eyes, and build bone density.

•  
Sweet potatoes
reduce the risk of stroke and cancer and offer protection against macular degeneration.

•  
Mushrooms
help decrease the risk of certain cancers, including colon and prostate. They also lower blood pressure and enhance the body’s natural detox systems.

•  
Butternut squash
helps fight wrinkles, promote good night vision, and build a healthy heart.

Youth Juice

Apple Celery Cucumber Cocktail

Pepper UP!

The Eyes Have It

Super Carotene Combo

Fabulous Fig Smoothie

Health Harvest Special

Green Goddess

The Anti-Aging Body Booster

Cucumber Pear Plus!

Grapeberry Cocktail

Cranberry Citrus Punch

Memory Enhancer

Fountain of Youth Cocktail

Easy Greens

Terrific Turnip Juice

Magic Parsley Potion

Tangerine Tango

Insomnia Cure

Breathe Easy

Libido Lifter

Spinach Cantaloupe Cocktail

Blue Hawaii

Hot Tomato

Sweet Tart

This one helps restore energy and packs a real nutritional punch. The parsley not only adds necessary chlorophyll but great flavor for those who may not take to the taste of cauliflower
.

Cauliflower is packed with boron, which contributes to proper brain function, helps to lower cholesterol levels in the blood, helps prevent arthritis, and protects against fungal infections.

1. Process the carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Add the cauliflower florets.
   
3. Roll the parsley leaves into a ball to compact them, and process.
   
4. Whisk the ingredients thoroughly to combine and enjoy!
   

PER SERVING:
 Calories: 117 | Fat: 1g | Protein: 4.5g | Sodium: 184mg | Carbohydrates: 26g | Sugar: 11g

Take this one at bedtime to ease inflammation, prevent stiff joints, and promote a good night’s sleep
.

Cucumber juice is rich in silica, which strengthens connective tissue of muscles, tendons, ligaments, cartilage, and bone.

1. Slice the apples and process through the feed tube of an electronic juicer according to the manufacturer’s directions.
   
2. Add the celery stalks, one or two at a time.
   
3. Add the cucumber chunks.
   
4. Whisk the juice together to blend and serve immediately.
   

PER SERVING:
 Calories: 168 | Fat: 1g | Protein: 3.3g | Sodium: 95mg | Carbohydrates: 42g | Sugar: 29g

Apple Celery Cucumber Cocktail

Bell peppers come in an array of colors: red, green, yellow, orange, and even purple! Each contains different levels of the pepper’s basic nutrients, so mix it up and enjoy!

Bell peppers are packed with vitamin C and contain other nutrients that have been shown to be essential in preventing heart attacks and stroke.

1. Process the pepper sections through an electronic juicer according to the manufacturer’s directions.
   
2. Add the tomatoes, followed by the celery.
   
3. Roll the parsley into a ball to compress and add to the juicer, followed by the lemon.
   
4. Whisk the juice to combine and serve in a chilled glass or over ice.
   

PER SERVING:
 Calories: 140 | Fat: 1.5g | Protein: 6.6g | Sodium: 105mg | Carbohydrates: 30g | Sugar: 17g

When carrots are eaten raw, you only absorb 1 percent of the carrot’s available beta-carotene. When you juice your carrots, that amount is increased by almost a hundredfold. Plus, the sweet potato included in this recipe is rich in vitamin B
₆
, which has been shown to be essential in the maintenance of healthy blood vessels
.