The Everything Giant Book of Juicing (13 page)

1. Process the celery through an electronic juicer according to the manufacturer’s directions.
   
2. Add the garlic and the ginger, followed by the cucumber and the scallions.
   
3. Mix the juice to combine the ingredients and serve.
   

PER SERVING:
 Calories: 94 | Fat: 1g | Protein: 3.7g | Sodium: 107mg | Carbohydrates: 20g | Sugar: 8g

Satsuma, or honey citrus, are small mandarin oranges that become widely available from October through Christmas
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Choose fruit that is small but heavy for its size for the greatest juice yield. Satsuma is prone to mold, so store in the refrigerator.

1. Process the satsuma segments through an electronic juicer according to the manufacturer’s directions.
   
2. Add the fennel bulb, followed by the lemon or lime.
   
3. Mix the juice thoroughly to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 161 | Fat: 1g | Protein: 3.5g | Sodium: 65mg | Carbohydrates: 40g | Sugar: 24g

This vibrantly colored juice is not exactly a piece of cake, but sweet and satisfying all the same!

When fasting, it’s best to consume sweet fruit juices in the morning, go to green juices at lunch, and confine yourself to simple, one- or two-fruit combinations in the late afternoon for a quick pick-me-up.

1. Process the carrots and apples through an electronic juicer according to the manufacturer’s directions.
   
2. Add the orange segments, followed by the beet.
   
3. Mix the juice thoroughly to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 245 | Fat: 1g | Protein: 3g | Sodium: 121mg | Carbohydrates: 62g | Sugar: 43g

Alfalfa sprouts are low in calories but high in protein, with a fabulous mix of vitamins to boot
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1. Process the lemon through an electronic juicer according to the manufacturer’s directions.
   
2. Add the sprouts, followed by the ginger and the carrots.
   
3. Add the cucumbers one at a time, followed by the parsley.
   
4. Mix the juice thoroughly to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 237 | Fat: 2.4g | Protein: 11g | Sodium: 110mg | Carbohydrates: 54g | Sugar: 21g

As this recipe proves, sometimes the simplest combinations provide maximum benefits
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If you grow a garden, juicing is a wonderful way to rid yourself of too many zucchini. Very low in calories, zucchini is rich in vitamin A and potassium, a heart-friendly electrolyte that helps reduce blood pressure and heart rates by countering the effects of sodium.

1. Process the squash and the celery through an electronic juicer according to the manufacturer’s directions.
   
2. Mix or shake the juice to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 112 | Fat: 2g | Protein: 7.6g | Sodium: 111mg | Carbohydrates: 20g | Sugar: 16g

The starfruit, also known as carambola, is cultivated throughout the tropics. It provides vitamins C and A, as well as iron and dietary fiber
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1. Process the starfruit and melon through an electronic juicer according to the manufacturer’s directions.
   
2. Mix or shake the juice to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 145 | Fat: 1g | Protein: 3.5g | Sodium: 36mg | Carbohydrates: 33g | Sugar: 24g

Another feast for your fast, this is the juicing equivalent of a big chef’s salad!

Like other members of the cruciferous family, excessive consumption of cauliflower may cause swelling of the thyroid gland and thyroid hormone deficiency. This is due to the presence of certain plant compounds known as goitrogens. So if you have a history of thyroid dysfunction, limit your cruciferous intake.

1. Process the cauliflower through an electronic juicer according to the manufacturer’s directions.
   
2. Add the cabbage, followed by the pepper and the scallions.
   
3. Add the lettuce and the tomatoes.
   
4. Whisk or shake the juice thoroughly to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 159 | Fat: 2g | Protein: 9.4g | Sodium: 85mg | Carbohydrates: 33g | Sugar: 17g

Some say Eve ate an apple, others say a pomegranate. Either way, this will put you in paradise
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Three major systems in the body that figure into cancer risk are the body’s detox system, its antioxidant system, and its anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases. The good news is that Brussels sprouts have been seen to have a significant impact of the health of each of these systems without the negative impact on the thyroids sometimes associated with the cruciferous group.

1. Process the carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Add the kale, followed by the Brussels sprouts and the apple or pomegranate.
   
3. Whisk the juice to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 236 | Fat: 1.4g | Protein: 7.5g | Sodium: 250mg | Carbohydrates: 55g | Sugar: 27g

Among juice enthusiasts, there’s a mixed school of thought as to whether you should combine fruits and vegetables in your juicing practice. Purists insist that the greatest nutritional benefits are derived when the body is given similar foods in juice form—exclusively greens for example, when you need the chlorophyll boost, or exclusively red or orange veggies when you want the carotene benefits. Others insist that adding fruits to your veggie juice will affect your blood sugar, and some choose to avoid the sugar and carbohydrates of fruit juices altogether. And too, there are those who just don’t enjoy a complex mix of flavors. Some kids won’t go near the green stuff if it touches their potatoes on the plate, while others gleefully mix their peas and mashed potatoes before they’ll eat either one!

In truth, there’s very little in the way of nutritional data to support the idea that juiced nutrition is better absorbed one way or another, so once again, it’s all a matter of a) dietary balance and b) personal preference. If you find that you derive more benefit from exclusively vegetable juices, by all means, skip the sugars. But if you turn up your nose at a juice made from leafy greens, and just can’t get it down without some sweetening, then by all means add the apple. In any event, don’t be afraid to experiment; listen to your body and let it be your guide. After all, you won’t derive the benefits of any juice if you don’t try it!

Celery Asparagus Tonic

The French Connection

Cabbage and Carrot Combo

Watercress Cocktail

Hale and Hearty

Beet Bliss

Golden Glow

The Iron Maiden

Cucumber Pepper Potion

Good Old Gazpacho Juice

Liquid Pickle

Dandelion Delight

Dandelion Dandy

Celery Chervil Cocktail

Bean Sprout Bliss

Carrot Cabbage Cleanse

The Radical Radish

Popeye’s Secret Blend

Kohlrabi Cure-All

Chayote Juice

Pumpkin Juice

Two superfoods combine in one great juice that tastes like springtime!

1. Process the celery through an electronic juicer according to the manufacturer’s directions
   
2. Add the asparagus, followed by the mint.
   
3. Mix the juice to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 86 | Fat: 1g | Protein: 6.3g | Sodium: 185mg | Carbohydrates: 16g | Sugar: 7g

Fresh haricot vert, or green beans, are juiced and flavored with fresh tarragon in this elegant concoction
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In addition to the protein green beans provide, the antioxidant capacity of green beans has been shown to be greater than similar foods in the pea and bean families, for example, snow peas or winged beans.

1. Process the beans through an electronic juicer according to the manufacturer’s directions.
   
2. Add the cucumber, followed by the tarragon and the scallions.
   
3. Whisk or shake the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 91 | Fat: 0.7g | Protein: 5g | Sodium: 20mg | Carbohydrates: 20g | Sugar: 10g

You may also substitute red cabbage in this recipe, but be aware that while red cabbage is slightly higher in nutrients than the white or green varieties, it does have a stronger flavor
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Cabbage, because of its high fiber content, can be challenging to some juicers, so be sure to check the manufacturer’s guidelines.

1. Process the cabbage and carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Whisk or shake the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 144 | Fat: 0.7g | Protein: 4.8g | Sodium: 189mg | Carbohydrates: 33g | Sugar: 17g

Watercress adds a peppery punch to the taste of this juice along with some powerful nutrients
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1. Process the watercress and carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Add the celery.
   
3. Whisk or shake the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 113 | Fat: 0.8g | Protein: 5g | Sodium: 258mg | Carbohydrates: 24g | Sugar: 12g

This savory green juice is also great with a dash of lemon juice or hot sauce
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Jerusalem artichokes are actually the tubers of a tall flowering plant. They have a taste and texture much like that of water chestnuts.

1. Process the lettuce and green beans through an electronic juicer according to the manufacturer’s directions.
   
2. Add the Brussels sprouts and Jerusalem artichokes, followed by the carrots.
   
3. Whisk or shake the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 163 | Fat: 0.7g | Protein: 6.3g | Sodium: 124mg | Carbohydrates: 37g | Sugar: 17g

Adding onion and garlic to this root veggie combo results in great flavor and extra nutrients, too!

Sautéed, fresh, or roasted, garlic is an excellent source of minerals, vitamins, and enzymes essential to good health. The bulbs are one of the richest sources of potassium, iron, calcium, magnesium, manganese, zinc, and selenium.

1. Process the carrots, beet, and watercress through an electronic juicer according to the manufacturer’s directions.
   
2. Add the onion and the garlic.
   
3. Whisk or shake the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 116 | Fat: 0.5g | Protein: 3.6g | Sodium: 172mg | Carbohydrates: 26g | Sugar: 14g

Yellow tomatoes, yellow summer squash, and yellow wax beans combine for a beautiful color and a mild, pleasing flavor
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Yellow fruits and vegetables are teeming with carotenoids and bioflavonoids, which are a class of plant pigments that function as antioxidants. Sunny-colored foods also have an abundance of vitamin C. These nutrients will help your heart, vision, digestion, and immune systems. Other benefits of naturally yellow foods include maintenance of healthy skin, wound healing, and stronger bones and teeth.

1. Process the tomatoes through an electronic juicer according to the manufacturer’s directions.
   
2. Add the squash, followed by the beans.
   
3. Stir the juice to combine the ingredients and serve alone or over ice.
   

PER SERVING:
 Calories: 232 | Fat: 1g | Protein: 14g | Sodium: 59mg | Carbohydrates: 44g | Sugar: 8.5g

This juice is named the Iron Maiden because of its rich supply of the mineral
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1. Process the carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Add the spinach, followed by the lettuce.
   
3. Add the turnip and greens, followed by the parsley.
   
4. Whisk or shake the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 179 | Fat: 1.2g | Protein: 6g | Sodium: 320mg | Carbohydrates: 40g | Sugar: 20g

Sweet bell peppers are an excellent source of vitamins A and C. Choose cucumbers with firm skin and no shriveling or soft spots
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Cucumbers are available year round. Store them unwashed in your refrigerator for up to ten days. Wash them just before using. Leftover cucumbers can be refrigerated again; just tightly wrap them in plastic and they will keep for up to five days.

1. Process the cucumber through an electronic juicer according to the manufacturer’s directions.
   
2. Add the celery, followed by the bell pepper.
   
3. Stir the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 63 | Fat: 0.5g | Protein: 2.7g | Sodium: 39mg | Carbohydrates: 15g | Sugar: 7g

Here is the pure juice form of the traditional cold soup
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Most of the fiery heat of fresh jalapeños is avoided if you carefully remove the seeds and ribs of the pepper before juicing.

1. Process the tomatoes through an electronic juicer according to the manufacturer’s directions.
   
2. Add the peppers, followed by the scallions and the garlic.
   
3. Whisk or shake the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 107 | Fat: 1.6g | Protein: 4.8g | Sodium: 28mg | Carbohydrates: 23g | Sugar: 14g

Cucumbers are almost all water, yet hold a wealth of restorative powers. This recipe is wonderful for a hot summer’s day, because this dill-flavored juice contains none of the salt of regular pickles
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Cucumber has high alkaline levels, and helps to regulate the body’s blood pH to neutralize acidity. It also helps with overall hydration and regulates blood pressure. The hard skin of the cucumber is rich in fiber and a range of minerals that include magnesium, molybdenum, silica, and potassium.

1. Process the cucumbers through an electronic juicer according to the manufacturer’s directions.
   
2. Add the dill, followed by the scallions and the Swiss chard.
   
3. Whisk or shake the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 108 | Fat: 0.9g | Protein: 4.8g | Sodium: 60mg | Carbohydrates: 25g | Sugar: 12g

So called “wild” foods such as dandelions and the nettle greens included in this recipe are not just inexpensive to the point of being free, depending on where you live, but really can serve as a reminder of just how bountiful Nature can be
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If nettles aren’t available at your local farmers’ market, choose young plants and take only the top 4 or 5 inches from each plant. Wear gloves and long pants to avoid getting “stung.” As for nutrition? A lot like spinach, but better. High in iron, calcium, vitamin C, and a slew of other nutrients, nettles have been used fresh and dried for nutritional and medical uses over the years.

1. Wash the greens thoroughly before chopping. Process the greens through an electronic juicer according to the manufacturer’s directions.
   
2. Add the cucumber.
   
3. Whisk the juice thoroughly to combine the ingredients and serve over ice.