Not to Juice
That is the question and the topic of our conversation this week.
We all know that vitamins & minerals are good for you and essential to a healthy body, and the best place to get a healthy dose of them is from fruits and vegetables. So one would think that if I turned those healthy fruits and vegetables into a tall glass of juice I would be sure to get my daily dose and you would be right except juicing leaves behind the fiber that we also need for a healthy body.
Fiber helps us to feel full, aids in digestion, normalizes bowel movements (we all know how important that is), and reduces our risk of chronic diseases. The good news is you can still juice and have your fiber too.
Our bodies are designed to handle fiber and extract nutrients from a variety of foods including fruits and vegetables. So why would you do it then? Well, juicing is a great way to incorporate more fruits and vegetables into your diet.
Allowing you to include fruits and vegetables that you might not otherwise consume and take advantage of all the health benefits they offer.
There are a couple of things to keep in mind when juicing.
Do not use juicing as a meal replacement. Juicing should be used as a meal enhancer or as a healthy snack.
Do not use juicing for weight loss. Juicing by itself is not a well-balanced diet. You would be depriving your body of other key nutrients that it needs.
Remember not all juices are created equally. What you put in your juice can make a big difference.
Fruits are higher in sugar and calories than vegetables. So to keep the sugar content low and keeping with a healthy balance, juice more vegetables and add a small amount of fruit to give it that little sweetness if that is what you are looking for.
Since you will be making your juice fresh at home you should make it fresh each time you want it and not make it up in batches for later use.
The juice you make at home is not pasteurized and so bacteria can grow in them which can cause food poisoning.
So if you want juice with your breakfast then give yourself some extra time in your morning routine, so you will have plenty of time to make it, clean up and enjoy your juice. Always remember to buy organic fruits and vegetables whenever possible and wash your produce thoroughly. This will help get rid of bacteria or chemicals that may have been on the surface.
There are 3 main types of Juice Machines to choose from, each one with pros and cons.
Centrifugal Force Juicer- Breville Juice Fountain
This type of juicer takes fruit and vegetables through a feed tube and directly into contact with a blade that shreds them. The juice and pulp are separated by the centrifugal force of the basket which pushes them into separate containers.
Pro’s – These juicers have the fewest number of parts which makes them fast and easy to
assemble and clean.
They handle soft fruits better than masticating juicers.
These are the most popular.
Con’s – In general less juice is extracted from this type. Some really good brands are available
that produce a fairly dry pulp with not much juice wasted.
Unless they have variable speeds most of these types of juicers won’t effectively
process wheatgrass and other fine grasses.
This type of juicer presses and chews fruits and vegetables as they’re fed into a tube.
The juice is slowly extracted and collected in a container that fits under the auger. The pulp is separated and stored in a separate container.
Pro’s – They work at low rpm so they extract more juice from the fruits and vegetables and
excel at juicing leafy greens, wheatgrass, and other grasses.
The slower speed preserves slightly more nutrients than the centrifugal juicers
because of less oxidation.
They can function as a grain mill and they make nut butter and baby food.
Because of the low speed, they can process frozen fruits like bananas and strawberries
for instantly frozen treats.
Con’s – They aren’t as efficient at juicing fruit as a centrifugal juicer. You need to include
vegetables with fruit for the harder vegetables to help push the fruit through
Some have many more parts that have to be assembled and cleaned.
As a result, it takes longer from set up to clean up to use the machine.
Most of these machines are larger and wider so they tend to take up more counter
Triturating Juicers- Tribest Greenstar Elite
Triturating juicers are similar to a masticating, single gear juicer. The triturating juicer has 2
augers and it separates the juice in 2 stages. First, it crushes fruits and vegetables, then it
presses the juice out of them. This method makes the juice more nutrient-rich.
Pro’s – Of the three different types they extract the most nutrients.
They homogenize food to make baby foods, nut butter, and fruit sorbets.
Con’s – Of the three types they are the most expensive.
They’re slow and to use them the food needs to be cut up more.
They are typically larger and take up even more counter space.
The bottom line is juicing is an easy way to incorporate more fruit and vegetables into your diet or to add new ones. If you want to try juicing, doing it at home can save you money since store-bought juices can be very pricey. To make juicing as healthy as possible make sure you keep your calories, sugar, and fiber content in mind all while exploring which fruit and vegetable combination you like the best!
So far we discussed the benefits of juicing, when not to juice, and the three main types of juice machines.
Now let’s dive into some of the popular food items to juice along with some recipes.
-Has good health benefits for your blood pressure, cardiovascular system, and it also reduces inflammation in your body.
-Good for your digestive system, helps with gastric ulcers.
-Contain high levels of beta carotene, vitamin A, C, K, and B
-Beet juice is good for cleansing and a good detoxifier for your liver.
-Helps reduce kidney stones and is an excellent source of the mineral silica, which is used in the connective tissues throughout your body, including the skin on your face.
-Rich in vitamins and full of antioxidant lycopene for a healthy cardiovascular system.
-Lots of vitamins like A, C, B, and K also lots of minerals like calcium, potassium, manganese, and copper.
-It’s high in vitamin E and zinc which are both important for healthy skin
-Great source of iron, calcium, and magnesium as well as vitamin B.
-Helps to activate your digestive system. It also helps wake you up and feel energized ready to start your day.
-They’re packed with fiber and potassium and known for their anti-inflammatory and allergy-fighting properties, but they are also high in sugar and simple carbohydrates.
-High in vitamin C, they’re a natural immune system booster
-Known for its power to lower LDL cholesterol, reduce the risk of blood clots, and decrease blood sugar levels. Try using seedless otherwise, the seeds have a bitter flavor.
-Loaded with antioxidants and are known to fight cancer, Alzheimer’s, arthritis, and heart disease.
-Also loaded with antioxidants and vitamin B. They also can help with depression, and protect against aging as well as fight cancer.
-High in vitamin C and manganese and are the only dietary source of bromelain, an anti-inflammatory enzyme that’s been shown to help heal muscle injuries.
-Also rich in antioxidants, great for the skin, and may help to reduce allergies.
-Make sure to peel them before you juice them. The antioxidants in the mango are known to boost eye health and can fight asthma and diabetes.
(1) Green Juice for Detoxing – 5 Handfuls of Spinach – 3 Celery Stalks – 3 Kale Leaves – 1/2 Cucumber – 1/2 Lemon (peeled) – 2 Green Apples (cored)
(2) Green Juice for Detoxing – 4 Swiss Chard Leaves & Stems – 1 Cucumber – 1 Lemon (peeled) – 1 Apple (cored) – 1 Piece of Ginger (peeled)
The Red Healthy Juice – 1 Large Red Beet (peeled) – 1 Orange (peeled) – 1 Carrot – 1″ Piece of Ginger (peeled)
The Immunity Booster – 4 Carrots – 1 Orange (peeled) – 2″ Piece of Ginger (peeled)
The Healthy Orange Juice – 1 Sweet Potato (peeled) – 1 Orange (peeled) – 2 Carrots – 2″ Piece of Ginger (peeled)
The Green Energy Juice – 1 Green Apple (cored) – 2 Large Handfuls of Spinach – 1/2 Cucumber – 1 1/2 Limes (peeled)
As you can see with just a few simple ingredients and some easy prep you can make some awesome juices that not only taste great but are good for you.