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We all know that regular eating of fruits and vegetables reduces the risk of
chronic diseases, cardiovascular disease and cancer. We know we are
supposed to but yet most people have a hard time meeting their
recommend daily intake of
fruits and vegetables. Making fresh juice is an easy and tasty way to help meet
your daily requirement of fruits and vegetables.
To be perfectly clear, when we say "juice" we are talking about rich mixtures of fresh fruits, vegetables, and even herbs.. We are not talking about the sugar
sweetened watery essences of apples, cranberries, or grapes that come in
bottles or cans. The latter, explains Joan Carter, R.D., a Houston-based
spokesperson for the American Dietetic Association, are mostly sugar and water
and contain few of the vitamins, minerals, and fiber you get from eating the
actual fruit. "But fresh juices, squeezed in such a way that you get most of the
pulp, are rich in nutrients, including soluble fiber, which lowers blood
cholesterol," she says. "They give you a much bigger nutritional bang for your
buck."
The juice recipes here, each of which combines a range of flavors, make
meeting your recommended daily requirements a pleasurable task. They are seasonal
juices, meaning
that they call for ingredients found fresh at a particular time of year. The
juices can be made in a juicer but if you don't have one, a regular blender will
do.
Because they're so quick and easy to prepare, the juices make a perfect snack
when you are on the go. But they are also quite a nice treat so you just might
want to take a break, kick back and savor them instead.
Each recipe makes approximately one 12-ounce serving. If you are using a
juicer, cut large ingredients into chunks and adhere to the directions provided
with your machine. If you are using a blender, cut ingredients into one-inch
chunks.
Yummy and Healthy Juice
For the best juice results it is recommended to:
1.Use organic fruits and vegetables for juicing whenever possible.
2. Wash all juice ingredients well, including organic fruits and vegetables.
3. Drink the juice as soon as possible, ideally within a few minutes and before
three hours. Vitamins and minerals lose their potency over time and juices can
spoil easily. For health and safety reasons you should store juice in
refrigerator and keep the juice for no more than one day.
Seasonal Juice Recipes:
Spring Juice - Cucumber, Celery & Spinach Juice
- 2 large cucumbers, peeled
- 4-6 stalks of celery, ends trimmed, soaked in water for an hour before juicing.
- 1/4 cup spinach, washed well
Summer Juice - Pineapple, Orange & Lemon Juice
- 1/3 fresh pineapple, peeled and cored
- 1 medium orange, peeled
- 1/2 lemon, peel intact
Fall Juice - Carrot, Apple & Beet Juice
- 2-3 large carrots, peeled if non-organic
- 2-3 large apples, peeled if non-organic or waxed, core and seeds intact
- 1 medium beet, washed well
Winter Juice - Pear, Ginger & Parsley Juice
- 6-8 pears, washed well, core and seeds intact
- 1/2-inch fresh gingerroot, peeled
- 1/4 cup fresh parsley, washed well
Enjoy and happy juicing!
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