Juicing 101: Benefits, Ingredients And Recipes

  • By Leslie Myers
  • Published Apr 20, 2015
Photo: John David Becker

Stock up on farm-fresh fruits and veggies and break out the home juicer. We’ve got your DIY guide to whipping up flavor- and nutrition-packed blends.

The old adage “an apple a day … ” seems to have progressed into “a juice a day.” If you want to forego pricey store-bought versions, invest in a juicer and follow this juicing guide—it’s easier than you think!

Why Juice?

Drinking a raw, freshly squeezed spun or pressed juice is an excellent way to reap the phytonutrients from several pounds of produce. Unlike smoothies, where whole fruits and veggies are puréed, juices do not contain fiber, so your body hardly requires any energy to digest them, and the nutrients are rapidly absorbed into your system.

Where To Start

New to juicing? Know this:

Cucumbers pack a generous yield and alkalizing punch without the potent taste of “green.” Start with less flavorful vegetables such as cucumber, celery and spinach. If you want to add more pungent vegetables such as kale, beets or even cabbage, you can counter their strong tastes with a little citrus fruit or apple—or mix in a couple of ounces of coconut water after juicing.

Plan on 2 to 3 pounds of produce for one 16-ounce glass of juice. Cucumbers, celery, beets, fennel and carrots have higher water content than kale, cilantro or spinach. Make the base of the juice a “high yield” vegetable or apple, and then juice a few of the leafy greens and herbs to round out the taste and nutritional profile.

Freshly made juice is best, but if you can’t drink it all at once or prefer to make a few at a time, transfer juice into an airtight container (mason or recycled glass jars work well) immediately after juicing.

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FILED UNDER: Nutrition / Recipes

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