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Prepare to Juice
ОглавлениеJuicing is a bit like a voyage of discovery, and it’s the kind of activity that you can easily adapt to your own likes and dislikes. Here are descriptions of a range of fresh juices, including how to prepare the fruit and vegetables, their vitamin and mineral content, and an approximate calorie count per 100g of each fruit and vegetable (equivalent to 3–4fl oz/80–115ml of juice). You can enjoy these juices on their own, or try out the recipes beginning in Chapter 4, as you please.
FRUIT
Apple
Apple goes well with just about anything, or enjoy it as a single juice. It has a lovely flavour, a brownish colour if you use the pips, and is quite sweet. It is the only fruit juice that can happily be mixed with any vegetable juice.
PREPARATION
Cut into quarters; removing core is optional. Do not peel.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B6, biotin and E.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sulphur, small amounts of copper and zinc.
CALORIES PER 100 G
46
Apricot
Light orange in colour, apricot has a summery aroma – and is a delicious sweet mixer. Tastes and looks lovely with frothy lemonade.
PREPARATION
Cut in half and take out stone. Do not peel.
VITAMINS
Rich in beta-carotene, B3, B5, folic acid, C, small amounts of B1, B2, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sulphur, small amounts of copper, iron and zinc.
CALORIES PER 100 G
28
Avocado
Avocado does not juice well, because its flesh is too oily. However, it does make an excellent blender, to be mixed with other fruit juices, especially if you want a high-energy drink.
PREPARATION
Simply chop in half, peel away outer skin and remove stone. Then mash and blend with juice.
VITAMINS
Rich in beta-carotene, B3, B5, folic acid, biotin, C, E, small amounts of B1, B2, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sulphur, small amounts of copper and iron.
CALORIES PER 100 G
223
Banana
Banana juice is absolutely delicious, with a creamy consistency. Unfortunately, it’s terribly wasteful – you only get a dribble of juice from a whole banana. As with avocado, it’s better to blend it mashed with other more easily obtained juices.
PREPARATION
Peel and mash, ready to blend with juice.
VITAMINS
Rich in in beta-carotene, B3, folic acid, C, small amounts of B1, B2, B6, E.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sulphur, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
79
Blackberry
Sweet, dark purple and pungent, a lovely mixer juice for an autumnal cocktail. Free, too, if you can pick fresh blackberries from the hedgerow.
PREPARATION
None needed – just a quick rinse under the tap.
VITAMINS
Rich in beta-carotene, C, E, small amounts of biotin, B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sulphur, sodium, small amounts of copper and iron.
CALORIES PER 100 G
29
Blackcurrant
One of the sweetest berries around, with a raw-cane sugar taste. A good mixer but too strong to be drunk on its own.
PREPARATION
Remove stalks, rinse currants. Do not chop or peel.
VITAMINS
Rich in beta-carotene, biotin, C, E, small amounts of B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper and iron.
CALORIES PER 100 G
28
Blueberry
Refreshingly sweet and dark purple in colour, a delicious juice that blends well with other berries and tastes great in smoothies.
PREPARATION
None needed – just a quick rinse under the tap.
VITAMINS
Rich in vitamin B1, B2, B6, C, biotin and folic acid.
MINERALS
Calcium, chromium, magnesium.
CALORIES PER 100 G
86
Cherry
Depending on the ripeness and type of the cherry, colour ranges from dark red to purple – a delicious addition to any fruit juice combination.
PREPARATION
A bit time-consuming but worth it in the end. Chop in half and de-stone. Do not peel. Alternatively invest in a mechanical cherry-stoner.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of biotin, B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
47
Cranberry
This scarlet juice tastes very tart on its own, but it is a great mixer, especially in cocktails. It’s a useful treatment for cystitis.
PREPARATION
Simply rinse.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper and iron.
CALORIES PER 100 G
15
Gooseberry
A slightly tart juice, light green in colour, great for mixing with sweeter varieties.
PREPARATION
None, simply rinse.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sulphur, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
37
Grape
Grape juice has a lovely sweet, tangy taste. It’s quite thick, and has a pale green or dark pink colour.
PREPARATION
Pluck away from woody stalks, rinse. Do not remove pips.
VITAMINS
Rich in C, E, small amounts of B1, B2, B3.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.
CALORIES PER 100 G
60
Grapefruit
A smooth, slightly tart juice, pale in colour and creamy in texture. Pink grapefruit juice is slightly sweeter and is tinged with a rosy colour. Great on its own or mixed.
PREPARATION
Remove peel, but not pith. Cut into chunks.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
32
Greengage
A grass-green colour, sweet and plummy taste.
PREPARATION
Cut in half and remove stone.
VITAMINS
Rich in folic acid, C, small amounts of B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.
CALORIES PER 100 G
47
Guava
A tropical-tasting juice, from a tropical fruit. Creamy, green juice, lovely in cocktails. Do not remove seeds.
PREPARATION
Peel and chop into chunks.
VITAMINS
Rich in beta-carotene B3, C, small amounts of B1, B2, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
51
Kiwi Fruit
A wonderful lime-green colour, zesty-tasting juice – a good mixer.
PREPARATION
Peel away skin, cut flesh into quarters.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amount of iron.
CALORIES PER 100 G
61
Lemon
A very sharp juice of a creamy, pale yellow colour. Only use in small amounts as a mixer.
PREPARATION
Peel away skin, chop into chunks. Remove pips if you prefer.
VITAMINS
Rich in C, small amounts of B1, B2, B3, B5, B6, and biotin.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper and iron.
CALORIES PER 100 G
15
Lime
Sharp juice like lemon, but slightly sweeter. Again you only need a small amount as a mixer.
PREPARATION
Peel away skin, chop into chunks. Remove pips if preferred.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5.
MINERALS
Rich in calcium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
30
Mango
A very thick, orange juice, goes extremely well with pineapple and banana. Needs to be mixed because it is so thick. I prefer organic mangoes, they seem to be riper and more juicy.
PREPARATION
Cut in half, remove flat stone, scoop flesh from casing with a spoon.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
65
Melon (orange, yellow)
This juice is refreshing and aromatic, but should only be drunk on its own. This is because it goes through the digestive system quicker than any other fruit and would restrict the absorption of nutrients from other juices.
PREPARATION
Cut into quarters, remove flesh from rind in chunks. You can juice the seeds or remove them. You can juice the rind if you want to – make sure it’s clean.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.
CALORIES PER 100 G
21
Nectarine
A lovely peachy taste and colour, refreshing and wonderful combined with berry juices.
PREPARATION
Cut into quarters, remove stone. Do not peel.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
49
Orange
A great-tasting, all-round juice; comes out yellow instead of orange because of the white pith. Good on its own or can be mixed.
PREPARATION
Peel, cut into chunks.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
46
Papaya
Like mango, a very thick juice, which needs to be diluted with a lighter type like apple or pineapple. Deep pink colour.
PREPARATION
Cut in half, scoop out seeds (or leave them in if preferred), scoop out flesh with a spoon.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
39
Passion Fruit
A dark brown juice with a sweet taste.
PREPARATION
Peel and scoop out flesh.
VITAMINS
Rich in beta-carotene, B3, C, small amount of B2.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amount of iron.
CALORIES PER 100 G
34
Peach
Nectar of the Gods! Sweet, flowery aroma, orange juice.
PREPARATION
Cut in half, remove stone. Do not peel.
VITAMINS
Rich in beta-carotene, folic acid, B3, C, small amounts of biotin, B1, B2, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sulphur, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
33
Pear
A versatile juice which goes with most others, milder tasting and less thick than some.
PREPARATION
Remove stalk, cut in quarters lengthways. Do not peel or remove pips.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
59
Pineapple
Lovely, sweet taste, very palatable amber juice, either on its own or mixed with others. Contains bromelain.
PREPARATION
Cut into rings, remove outer spiny skin. Cut into chunks.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
49
Plum
Golden red colour, sweet and aromatic, goes well with any berry juice, or milder juice.
PREPARATION
Cut in half, remove stone. Do not peel.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B5, B6, E.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper and iron.
CALORIES PER 100 G
38
Raspberry
Refreshing berry taste from dark pink juice. Goes well with peach, nectarine, apricot, apple.
PREPARATION
None – simply rinse.
VITAMINS
Rich in beta-carotene, biotin, C, small amounts of B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sulphur, sodium, iron, small amount of copper.
CALORIES PER 100 G
25
Strawberry
The most vivid pink juice you’ve ever seen, a queen among juices with a taste that transports you into strawberry fields.
PREPARATION
None – remove green stalks if preferred.
VITAMINS
Rich in beta-carotene, folic acid, biotin, C, small amounts of B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.
CALORIES PER 100 G
26
Tangerine
Not so tart as orange, pale orange colour juice, slips down a treat on its own.
PREPARATION
Peel, chop into chunks.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and manganese.
CALORIES PER 100 G
35
Watermelon
A brownish/pink juice if you just use the flesh, but much darker if you juice the rind too, which increases the nutritional benefits. Very refreshing over the summer months.
PREPARATION
Cut into quarters, do not remove pips, scoop flesh away from rind. if you’re feeling adventurous you can use the rind too.
VITAMINS
Rich in beta-carotene, folic acid, B5, C, small amounts of B1, B2, B3, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
21
VEGETABLES
Alfalfa
A nutty-tasting juice, best used with other milder juices.
PREPARATION
None – simply rinse.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3.
MINERALS
Rich in calcium, phosphorus, potassium and sodium.
CALORIES PER 100 G
30
Beansprout
Unappetizing looking, but full of useful nutrients; tastes better with sweeter juices.
PREPARATION
None – simply rinse.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3.
MINERALS
Rich in calcium, phosphorus, potassium, sodium, small amount of iron.
CALORIES PER 100 G
29
Beetroot
This is a very potent purple juice – always mix it with other juices in a ratio of one part beetroot to four parts other juice.
PREPARATION
Cut off knobbly ends, scrub and chop into chunks.
VITAMINS
Rich in folic acid, C, small amounts of B1, B2, B3, B5.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
44
Broccoli
A dark green juice, with a slightly bitter taste, should always be diluted with other milder juices by four parts to one.
PREPARATION
Cut into small florets, do not remove stalk.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5 and B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
28
Brussels Sprout
Another strong dark green juice, which should always be diluted with a milder juice by four parts to one. It has a slightly bitter taste so combines well with sweeter juices such as carrot or apple.
PREPARATION
Remove dog-eared outer leaves, do not chop up.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Calcium, magnesium, phosphorus, potassium, sodium, small amounts of zinc, iron and copper.
CALORIES PER 100 G
26
Cabbage (Red)
This juice has a wonderful dark purple colour and a slightly peppery taste. Like beetroot, it should be diluted with other milder juices four parts to one.
PREPARATION
Remove damaged outer leaves, cut into small chunks.
VITAMINS
Beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
27
Cabbage (Winter)
This juice has a sulphurous smell and taste – better mixed with sweeter juices such as red pepper, parsnip or apple.
PREPARATION
Remove damaged outer leaves, cut into small chunks.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6, biotin and E.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
22
Cabbage (White)
A lovely sweet taste comes from this pale green juice.
PREPARATION
Remove damaged outer leaves, chop into small chunks.
VITAMINS
Rich in folic acid, C, small amounts of B1, B2, B3, B5, B6, biotin and E.
MINERALS
Calcium, chlorine, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
22
Carrot
This juice is ideal for mixing with all the other more potent juices. Its sweet but mild taste is great on its own too. It is the only vegetable juice that can be mixed with any fruit without anti-social consequences.
PREPARATION
Scrub, remove stalk end, chop into chunky strips.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6, biotin and E.
MINERALS
Calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.
CALORIES PER 100 G
35
Cauliflower
A pale green juice, with a crisp, fresh aroma, good with sweeter juices.
PREPARATION
Cut into small florets, do not remove stalk.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
24
Celeriac
This light yellow juice tastes quite similar to celery, with a salty, refreshing flavour. A good mixer.
PREPARATION
Rinse and chop into chunks.
VITAMINS
Rich in C, small amounts of B1, B2, B3, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amount of iron.
CALORIES PER 100 G
18
Celery
This is a mild, salty-tasting juice, very good for mixing with more potent juices.
PREPARATION
Rinse and cut off bushy leaves.
VITAMINS
Rich in folic acid, C, small amounts of B1, B2, B3, B5, B6, biotin and E.
MINERALS
Rich in calcium, chlorine, manganese, phosphorus, potassium, sodium and sulphur.
CALORIES PER 100 G
8
Cucumber
A watery, refreshing juice that goes very well with more potent varieties.
PREPARATION
Scrub outer skin (peel if you think it’s waxed), cut into chunky strips.
VITAMINS
Rich in folic acid, C, small amounts of B1, B2, B3, B5, B6 and biotin.
MINERALS
Calcium, chlorine, magnesium, potassium, sodium, sulphur, small amounts of copper, iron and zinc.
CALORIES PER 100 G
10
Fennel
If you love Pernod, you’ll love fennel juice. Has a strong aniseed flavour – good for perking up blander juices.
PREPARATION
Slice bulb then chop into chunks.
VITAMINS
Rich in C, small amount of B6.
MINERALS
Calcium, potassium.
CALORIES PER 100 G
28
Garlic
Adds excellent flavour – if you like garlic! But you only need a little, one or two cloves per glass of juice.
PREPARATION
Remove outer skin, chop and juice at the same time as a more sturdy vegetable.
VITAMINS
Rich in folic acid, C, small amounts of B1, B2, B3.
MINERALS
Rich in calcium, iron, magnesium, potassium, sodium, small amount of zinc.
CALORIES PER 100 G
117
Kale
A strong dark green juice that should always be diluted by four parts to one with another milder juice.
PREPARATION
Remove damaged leaves, chop remaining kale into chunks.
VITAMINS
Rich in beta-carotene, B3, C, small amounts of B1, B2.
MINERALS
Calcium, iron, phosphorus, potassium and sodium.
CALORIES PER 100 G
53
Leek
A light green juice with a pleasant oniony flavour, good for livening up a bland juice.
PREPARATION
Remove earthy stalk, cut into chunks widthways.
VITAMINS
Rich in beta-carotene, biotin, C, small amounts of B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
31
Lettuce
Lettuce is a dark green juice which should always be diluted by four parts to one with milder juice. It has quite a bitter taste, so needs to combine with a sweeter juice. You can choose from iceberg, round, and cos (which has the most nutrients). For convenience buy bags of ready rinsed salad leaves; oakleaf and lamb’s lettuce are particularly tasty.
PREPARATION
Remove damaged leaves, chop into chunks.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
12–17
Mangetout (Snow Pea)
Bright green and sweet to the taste, dilute with a milder juice.
PREPARATION
None – simply rinse.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3.
MINERALS
Rich in calcium, iron, magnesium, phosphorus, potassium and sodium.
CALORIES PER 100 G
42
Onion
Not for the faint-hearted! Creamy-coloured juice with a strong flavour. Best as a mixer.
PREPARATION
Peel, cut into chunks.
VITAMINS
Rich in folic acid, C, small amounts of B1, B2, B3, B5, B6, biotin.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.
CALORIES PER 100 G
23
Parsley
A strong green juice which should always be diluted by four parts to one. Nevertheless, a nice herby taste.
PREPARATION
Chop up and feed into juicer along with a more substantial vegetable.
VITAMINS
Rich in beta-carotene, B3, C, small amounts of B1, B2.
MINERALS
Rich in calcium, iron, phosphorus, potassium and sodium.
CALORIES PER 100 G
43
Parsnip
Don’t turn your nose up – this juice has a deliciously sweet and creamy taste.
PREPARATION
