Many of us who are new to juicing flounder when it comes to finding good recipes for juicing. Well, now that you've discovered juicing, it's time to discuss what to juice.
You may have already decided that you want to get into juicing. You have probably read about the benefits, including how you can
• lose weight
• boost your energy levels
• cleanse and detoxify your body
• treat specific illnesses and diseases
• and have a lot of fun in the process!
You may even have bought a juicer already, and be wondering what you can actually put in it. Which fruit and vegetables work together? Which ones will produce good results and which will result in a mushy drink which you will find unpalatable.
Well, the good news is that there are many excellent resources to guide you along the path to successful and delicious juices. But before you dive in, there are several factors which you should consider.
1. Type of juicer.
Not all juicers are created equal. If you have already bought a juicer, it is worth getting to know how well it works with different produce.
Juicers typically fall into three categories:
Masticating
Centrifugal
Triturating (twin gear)
The masticating type operates at slow speeds and is very efficient at extracting the last drop from fruits and vegetables. It is efficient at breaking down the plant's cell walls, releasing the maximum quantity of enzymes, vitamins, trace minerals and other nutrients. Masticating juicers are often used for wheatgrass for this reason.
The centrifugal type first uses a sharp blade (or set of blades) in the bottom of a basket to shred the produce and then forces it through a strainer by rotating at very high speed. The majority of juicers sold on the market fall into this category. Whilst quite efficient at extracting the juice, the machine creates quite a lot of heat which can damage or destroy some of the nutrients. The high speeds can also create foam or froth which tends to accelerate the oxidization process, causing the juice to go off more quickly.
Triturating juicers first crush the produce and then press out the juice. They operate at lower speeds and therefore produce less heat. Although it takes longer to juice using this type of machine, they are particularly efficient at processing leafy greens, sprouts and root vegetables which are difficult to juice using a centrifugal juicer.
So, although centrifugal juicers are excellent for most domestic uses, producing lots of juice relatively quickly, if you are considering juicing a lot of leafy green vegetables or wheatgrass, you may want to consider one of the other types.
2. Timing.
The living enzymes and other nutrients in the juice tend to deteriorate over time. This process can happen within a few hours. Even if refrigerated or sealed in airtight containers, the maximum benefit will start to reduce over a very short timeframe (often just an hour or two depending on the ingredients used and the temperature at which you keep the juice).
So bear that in mind when planning your recipes: you will get the best out of your fresh fruit and veggies if you consume the juice immediately.
3. Produce combination.
On the whole, you will find that the best recipes for juicing come from a combination of mostly vegetables with a little fruit thrown in. Fruit tends to contain more sugar, which is not usually desirable in a healthy nutrition plan.
4. Taste and color: exhilarate the senses!
Experiment with what you like, but also throw in small quantities of what you wouldn't normally eat. For instance, if you hate whole carrots, include a few in your juices - they taste completely different when juiced! This is a great way of ensuring that you get a good variety of nutrients which you may not always achieve in your normal diet.
Vary color as well. Different colors in plant life normally indicate different nutrients. They also look great! For a beautiful recipe, try a Beet and Carrot Bolero:
2 x beets
2 x carrots
1 x apple
Juice the ingredients together. Add an inch of ginger if you like some extra zing!
5. Start simply.
Carrots and apples are wonderful, simple ingredients which are readily available all year round. Try a simple combination, such as a Carrot Charmer:
6 x medium carrots
2 x Golden Delicious apples
Just juice together and enjoy!
For a great digestive aid, juice 6 x carrots with a handful of spinach. For an energy boost, try 6 x carrots and a handful of parsley.
As your experience grows, try adding other ingredients that you have in the fridge. Celery, cucumber, kale, pineapple, limes, lemons, celery, and oranges will all combine beautifully with the other ingredients we have already tried.
6. Other guidelines.
• Check out the many web sites and books on the subject for additional recipes for juicing.
• Buy organic produce whenever you can.
• Always wash produce before juicing.
• Pick ripe, firm fruit and vegetables.
• Try to use local produce in season: this will ensure variety throughout the year, less travel time from the country of origin (think about the fuel consumed) and will support your local economy.
• Avoid putting avocados or bananas in your juicer - they don't produce much juice and may clog the machine. Add them to the juice in a blender instead.
• Always rinse your mouth out with water after consuming fruit juice - the acid can damage the emulsion on your teeth.
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