Do you enjoy juicing? Take a look at my Top 10 Juicing Tips.
If your juicer has a pulp bin, line it with a bag before you start for easy cleaning.
Drink your juice as soon as possible after it is made to maximise nutrient content. If you make a double batch, it can be stored in the fridge in an airtight container for 24-48 hours – filling to the top it can help to prevent oxygen getting in and depleting the nutrient content.
Remember – vegetable juices are the healthy option (fruit juice is mostly fructose!) – but include some fruit to taste (e.g. an apple).
A basic formula for juice should include:
- one to two root vegetables (carrots, beets, turnips, parsnips)
- at least one leafy green vegetable (kale, spinach, lettuce, chard, arugula, mustard greens, beet greens, dandelion, sorrel, broccoli)
- one watery, high-yield vegetable or fruit (cucumber, celery, Romaine lettuce, fennel, tomatoes, melons) to add liquid and dilute the flavour of the greens.
- herbs (basil, parsley, cilantro, mint) for added nutrition and flavour
- spices (ginger or chilli if you dare!)
- lemon or lime
- one fruit for taste (apple, melon, citrus, fruit, stone fruit, berries)
Consider adding back some of the fibre that is filtered out by the juicer to help make the juice more filing.
Juicing can add to the overall daily nutrient intake, but should not replace eating fruit and vegetables as only the whole food contains the fibre to fill you up and support digestion.
Juices contain calories too – if you are trying to lose weight, juices will contribute towards your daily food intake.
Juicers take large quantities of vegetables and turn them into small amounts of juice and you still need vegetables for meals, so you will need to buy a lot of veggies.
If you buy organic, most fruit can be juiced with the skin on – exceptions which should be peeled are kiwis, any waxed produce and citrus fruit (the skin changes the flavour).
Some ideas to maximise the yield from your ingredients:
- tightly pack (roll) leafy greens and herbs before feeding them through the juicer and place them between two harder, juicer ingredients (cucumber or apple).
- use a slower speed for leafy greens and herbs and other softer ingredients.
- juice a high-yield ingredient last to flush everything else through the juicer before you finish.