The Everything Giant Book of Juicing (17 page)

1. Process the fruits in any order through an electronic juicer according to the manufacturer’s directions.
   
2. Add the honey to the resulting juice.
   
3. Stir the juice to combine the ingredients. Serve alone or over ice.
   

PER SERVING:
 Calories: 166 | Fat: 0.5g | Protein: 2.5g | Sodium: 4.6mg | Carbohydrates: 48g | Sugar: 30g

Watermelon and cantaloupe, or muskmelon, have been shown to significantly reduce problem blood pressure when consumed regularly
.

1. Process the fruits in any order through an electronic juicer according to the manufacturer’s directions.
   
2. Serve the juice immediately over ice.
   

PER SERVING:
 Calories: 114 | Fat: 0.6g | Protein: 2.5g | Sodium: 26mg | Carbohydrates: 27g | Sugar: 24g

The potassium found in bananas is very heart healthy. Make this one in a blender for best results
.

1. Place the grapefruit sections, the banana, and the milk or coconut water in a blender and purée until smooth.
   
2. Serve the smoothie immediately.
   

PER SERVING:
 Calories: 223 | Fat: 1.7g | Protein: 6.8g | Sodium: 54mg | Carbohydrates: 49g | Sugar: 36g

Just as is true for many other areas of health, when it comes to reducing high blood pressure, it’s the berries! In addition to their high levels of antioxidants, berries contain flavonoids, which have been found to decrease the risk of hypertension by as much as 25 percent
.

Process the berries through your juicer according to the manufacturer’s directions. Serve immediately and enjoy!

PER SERVING:
 Calories: 148 | Fat: 1.2g | Protein: 2.5g | Sodium: 2.7mg | Carbohydrates: 36g | Sugar: 20g

For those who can’t abide cabbage, the milder flavored bok choy is a great substitute. Reducing blood pressure is just one of the many health benefits it has to offer as it also includes antioxidants and vitamin C, and is a rich source of potassium
.

1. Process the bok choy through your juicer according to the manufacturer’s directions.
   
2. Add the celery, followed by the spinach and the lettuce.
   
3. Serve the juice alone or over ice.
   

PER SERVING:
 Calories: 37 | Fat: 0.5g | Protein: 2.8g | Sodium: 112mg | Carbohydrates: 6.8g | Sugar: 3g

Osteoporosis is a medical condition that results in the weakening of bones. It primarily affects females, although some males may also experience osteoporosis. Over half of all American women have some degree of this condition
.

While juicing is not a substitute for medical treatment of osteoporosis, some fruits and veggies are high in both sulphur and magnesium, both of which prevent loss of calcium from the body. They are broccoli, kale, spinach, onions, and turnips; and fruits high in magnesium, such as bananas, cantaloupe, and avocados.

1. Process the broccoli through an electronic juicer according to the manufacturer’s directions.
   
2. Add the turnip and its greens, followed by the onions and the spinach.
   
3. Stir the juice to combine the ingredients. Serve alone or over ice.
   

PER SERVING:
 Calories: 61 | Fat: 0.6g | Protein: 4.2g | Sodium: 98mg | Carbohydrates: 12g | Sugar: 5g

For those at risk of osteoporosis, extra calcium never hurts
.

If you’re in search of ways to add extra calcium to your diet, consider dried fruits such as apricots, dates, and prunes.

1. Process the fruits in any order through an electronic juicer according to the manufacturer’s directions.
   
2. Stir the juice to combine the ingredients. Serve immediately.
   

PER SERVING:
 Calories: 219 | Fat: 1g | Protein: 3.8g | Sodium: 9mg | Carbohydrates: 54g | Sugar: 25g

When cold and flu season comes around, this citrus powerhouse is better than a flu shot!

1. Process the grapefruit and oranges through an electronic juicer according to the manufacturer’s directions.
   
2. Add the tangeloes and the lime.
   
3. Add the pomegranate seeds.
   
4. Stir the juice to combine the ingredients and serve immediately.
   

PER SERVING:
 Calories: 636 | Fat: 5.8g | Protein: 12g | Sodium: 14mg | Carbohydrates: 153g | Sugar: 92g

Try this juice the next time you feel a headache coming on
.

1. Process the cantaloupe, ginger, and limes through an electronic juicer according to the manufacturer’s directions.
   
2. Stir the juice to combine the ingredients. Serve alone or over ice.
   

PER SERVING:
 Calories: 41 | Fat: 0.2g | Protein: 1g | Sodium: 3mg | Carbohydrates: 14g | Sugar: 2g

Vitamin A figures prominently in maintaining healthy lungs. Recent research suggests that not only can vitamin A prevent the occurrence of emphysema, it also might be able to reverse the damage caused by the disease
.

1. Process the sweet potato and carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Add the blackberries.
   
3. Stir the juice to combine the ingredients. Serve alone or over ice.
   

PER SERVING:
 Calories: 276 | Fat: 1.7g | Protein: 6.9g | Sodium: 143mg | Carbohydrates: 63g | Sugar: 24g

Vitamin C helps to alleviate cold symptoms
.

1. Process the oranges and the chard through an electronic juicer according to the manufacturer’s directions.
   
2. Add the lemon.
   
3. Mix the juice to combine the ingredients. Serve alone or over ice.
   

PER SERVING:
 Calories: 158 | Fat: 0.6g | Protein: 5.3g | Sodium: 307mg | Carbohydrates: 38g | Sugar: 26g

Pineapple contains manganese and thiamine, which when metabolized translate to increased energy and higher spirits
.

Iron is such an important mineral because it transports life-sustaining nutrients throughout the body. It also increases oxygen in the blood while removing carbon dioxide. Iron ensures a healthy immune system and creates energy. Iron deficiency can cause a variety of health problems including fatigue, irritability, and headaches.

1. Process the fruits through an electronic juicer according to the manufacturer’s directions.
   
2. Stir the juice to combine the ingredients. Serve alone or over ice.
   

PER SERVING:
 Calories: 290 | Fat: 0.6g | Protein: 3g | Sodium: 7.6mg | Carbohydrates: 76g | Sugar: 63g

For some, seasonal depression can be a problem, for others it can result from external stressors. In any event, these foods, when juiced, can provide a healthy lift when you’re battling the blues
.

Folic acid, or folate, as well as increasing and maintaining levels of B vitamins in the blood have been shown to improve mood and energy levels. All green leafy vegetables such as spinach and chard are excellent sources of B complex, while broccoli and peppers are rich in folate.

1. Process the broccoli, spinach, and chard through an electronic juicer according to the manufacturer’s directions.
   
2. Add the bell pepper.
   
3. Stir the juice to combine the ingredients. Serve alone or over ice.
   

PER SERVING:
 Calories: 109 | Fat: 1g | Protein: 7.6g | Sodium: 364mg | Carbohydrates: 21g | Sugar: 8g

If you’re a soup fan, it’s not much of a leap to discover that the juicing lifestyle lends itself to a host of delicious variations. You can easily vary your juicing and raw foods routine through the addition of a variety of cold soups made with fresh fruits and vegetables. Chilled soups are ideal for hot weather dining, low in calories, and offer wonderful opportunities for experiment and adaptation. Leftover pulp from your fresh juices can be added to your soups as well, in order to derive every bit of goodness and additional dietary fiber. Even if you’re not a cook, cold soups are as simple as it gets when it comes to culinary skills. From the garden or produce market to the table involves only a few ingredients, the right equipment, and a bit of imagination to master. So whether you like your soup cool and fruity, chunky or creamy, these healthy and delightful selections are sure to win the approval of family and friends.

Many of the following recipes call for chicken stock or dairy products; vegans can easily substitute their favorite vegetable stocks as well as soy, almond, or rice milk products in those instances where yogurt or milk is called for in a recipe.

As someone once wrote: “Cooking is like love; it should be entered into fearlessly, or not at all.” So begin with these healthy, nutritious, and delectable recipes and go on to come up with some classics of your own.

Chilled Fennel Soup

Melon Soup

Watermelon Gazpacho

Chilled Avocado Soup

Chilled Cucumber Soup

Cream of Mango Soup

Cold Strawberry Soup

Easy Gazpacho

Green Summer Soup

Curried Zucchini Soup

Kiwi Soup

Mixed Berry Soup

Mango Chipotle Soup

Raw Corn Chowder

Curried Carrot Soup

Very French and so very good, this is an excellent choice for a summer lunch
.

If you prefer, juice the fennel and onion in this recipe, rather than simmering it in vegetable stock. Reserve the juice and pulp. Reduce the stock to 3 cups and process in a blender before chilling.

1. Sauté the onion and fennel in the butter until translucent, about 3–5 minutes.
   
2. Cover with the stock; simmer 10 minutes or until tender.
   
3. Transfer the mixture to a blender and purée until smooth.
   
4. Chill and garnish with fresh chervil before serving.
   

PER SERVING:
 Calories: 126 | Fat: 0.7g | Protein: 6g | Sodium: 176mg | Carbohydrates: 29g | Sugar: 2g

Delish! The hint of chile and lime gives this recipe a Southwest flavor
.

1. Combine the ingredients in any order in the work bowl of a food processor or blender.
   
2. Purée until smooth.
   
3. Chill 1 hour or more. Whisk before serving and garnish with additional mint leaves as desired.
   

PER SERVING:
 Calories: 274 | Fat: 3g | Protein: 10g | Sodium: 204mg | Carbohydrates: 57g | Sugar: 49g

Another cold soup superstar, this unusual combination of watermelon with more traditional gazpacho ingredients adds a note of sweetness that makes it different from the rest!

1. Combine the ingredients in any order in the work bowl of a food processor or blender.
   
2. Pulse on and off just until blended and chunky.
   
3. Chill 1 hour or more. Garnish with crumbled feta cheese if desired.
   

PER SERVING:
 Calories: 195 | Fat: 14g | Protein: 2.5g | Sodium: 17mg | Carbohydrates: 18g | Sugar: 12g

Rich and delicious, this soup should be used the day it is made, otherwise the avocados may discolor a bit in the refrigerator
.

1. Combine the ingredients in the work bowl of a food processor or blender until smooth.
   
2. Chill 1 hour or more and garnish with fresh herbs as desired.
   

PER SERVING:
 Calories: 287 | Fat: 23g | Protein: 6g | Sodium: 110mg | Carbohydrates: 14g | Sugar: 5.5g

Taste to “die for”? No way! This has a flavor you’ll live for!

For a richer taste that’s lower in calories, substitute Greek yogurt for the low-fat yogurt called for in a recipe.

1. Combine the ingredients in the work bowl of a food processor or blender until smooth.
   
2. Chill 1 hour or more and garnish with additional dill as desired.
   

PER SERVING:
 Calories: 47 | Fat: 1g | Protein: 3.6g | Sodium: 634mg | Carbohydrates: 6.4g | Sugar: 5.3g

The magical health benefits of mango matched with berries and citrus in an incredibly good tropical treat!

Studies indicate that soy milk increases estrogen production and may be helpful in balancing out menopausal symptoms. Soy milk can be substituted for the half-and-half in this recipe.

1. Combine the ingredients in the work bowl of a food processor or blender and process until smooth.
   
2. Chill for 1 hour or more and garnish with berries as desired.
   

PER SERVING:
 Calories: 441 | Fat: 28g | Protein: 7.5g | Sodium: 100mg | Carbohydrates: 37g | Sugar: 25g

Buttermilk, like yogurt, is more easily digestible than whole milk and contains probiotics that promote healthy digestion
.

Raw honey is nature’s own multivitamin. Vitamins such as B
₁
, B
₂
, B
₃
, B
₅
, B
₆
, and even antioxidant-rich vitamin C are found in raw honey. It also contains minerals like magnesium, potassium, calcium, sodium, chlorine, sulphur, and phosphate.

1. Combine the ingredients in the work bowl of a food processor or blender and process until smooth.
   
2. Chill for 1 hour or more and garnish with additional strawberries as desired.
   

PER SERVING:
 Calories: 193 | Fat: 2.7g | Protein: 5.8g | Sodium: 151mg | Carbohydrates: 37g | Sugar: 35g

This Southwestern classic actually originated in the Andalusian region of Spain
.

1. Process the vegetables in the work bowl of a food processor just until chunky.
   
2. Add the tomato juice and combine.
   
3. Add the olive oil, vinegar, and seasonings.
   
4. Chill for 1 hour or more.and serve with fresh, whole-grain bread.
   

PER SERVING:
 Calories: 157 | Fat: 9.4g | Protein: 3.3g | Sodium: 481mg | Carbohydrates: 18g | Sugar: 12g

This cool soup is excellent topped with a sprinkling of grated Asiago cheese
.

1. Combine all ingredients in a large bowl or soup tureen.
   
2. Chill thoroughly or overnight before serving to allow flavors to blend.
   

PER SERVING:
 Calories: 92 | Fat: 3g | Protein: 5g | Sodium: 403mg | Carbohydrates: 13g | Sugar: 2.5g

Ayurvedic medicine touts the health benefits of curry powder, which is believed to be instrumental in curing a variety of ills
.

Studies suggest that curry can be instrumental as an anti-inflammatory and that it may aid or even prevent the advent of Alzheimer’s disease.

1. Place the ingredients in the work bowl of a food processor or blender and purée until smooth.
   
2. Chill for 1 hour or more and serve.
   

PER SERVING:
 Calories: 135 | Fat: 7.8g | Protein: 5g | Sodium: 178mg | Carbohydrates: 13g | Sugar: 5.7g

Kiwis were originally called Chinese gooseberries until New Zealand officially named them after their national bird
.

Confectioners’ sugar contains cornstarch, which acts as a binding agent and helps to maintain the creamy texture of this soup. Use honey if you prefer, but whisk the soup to blend before serving.

1. Place all ingredients in the work bowl of a food processor or blender and purée until smooth.
   
2. Chill for 1 hour or more before serving.
   

PER SERVING:
 Calories: 211 | Fat: 1.6g | Protein: 4.9g | Sodium: 52mg | Carbohydrates: 47g | Sugar: 18g

Use whatever berry mix you have available; sweet cherries are a nice addition, too!

1. Combine the ingredients in the work bowl of a food processor or blender and purée until smooth.
   
2. Chill for at least 2 hours and serve with a garnish of additional berries and orange zest.
   

PER SERVING:
 Calories: 155 | Fat: 1.5g | Protein: 4.5g | Sodium: 42mg | Carbohydrates: 30g | Sugar: 21g

The smoky flavor of powdered or canned chipotle peppers is a perfect complement to the fruit in this vegan offering
.

1. Process the ingredients in the work bowl of a food processor or blender until smooth and creamy.
   
2. Chill at least 1 hour before serving and adjust the seasoning to taste.