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17
The right technique
When juicing a variety of ingredients with varying
textures start with the softer textured ingredients
then change to for harder texture ingredients.
If you are juicing herbs, sprouts or leafy green
vegetables either wrap them together to form a
bundle or juice them in the middle of a combination
of ingredients to obtain the best extraction.
If juicing herbs or leafy green vegetables on
their own, the juice yield will be low due to the
nature of centrifugal juicing, it is advised to
juice them with a combination of other fruit
and vegetables.
Note
All fruit and vegetables produce different amounts of
liquids. This varies within the same group i.e. one
batch of tomatoes can produce more juice than
another batch. Since juice recipes are not exact, the
precise quantities of any juice are not crucial to the
success of a particular mixture.
To extract the maximum amount of juice always
push the food pusher down slowly.
Note
Getting the right blend
It is easy to create great tasting juice. If you have
been making your own vegetable and fruit juices,
then you know how simple it is to invent new
combinations. Taste, color, texture and ingredient
preferences are a personal thing. Just think of some
of your favorite flavors and foods – would they work
well together or would they clash. Some strong
flavors could over-power the more subtle flavors of
others. It is however, a good rule of thumb to
combine starchy, pulpy ingredients with those high
in moisture.
Using the pulp
The remaining pulp left after juicing fruit or
vegetables is mostly fiber and cellulose which, like
the juice, contains vital nutrients necessary for the
daily diet and can be used in many ways. However,
like the juice, pulp should be used that day to avoid
loss of vitamins.
Some of the uses of pulp are to bulk out rissoles,
thicken casseroles or soups or in the case of fruit,
simply placed in a bowl topped with meringue and
baked for a simple dessert.
Apart from consumption, pulp is great used in the
garden for compost.
When using the pulp, there may be some pieces
of fruit or vegetables remaining. These should be
removed before using the pulp in any recipes.
Note
Fruit and vegetable facts
18
Tips on juicing continued
Fruit and Best season Storage Nutritional value Kilojoule/
vegetables to buy calorie count
Apples
Autumn/ Vented plastic bags High in Dietary Fiber 200g Apple
Winter in refrigerator and Vitamin C =300kj (72 cals)
Apric
ots Summer Unwrapped in High in Dietary Fiber 30g Apricot
crisper of refrigerator Contains Potassium =85kj (20 cals)
Beetroot Winter Cut off tops, then Good source Folate 160g Beetroot
refrigerate unwrapped and Dietary Fiber =190kj (45 cals)
Vitamin C and
Potassium Potasio
Blueberries Summer Cover in the Vitamin C 125g Blueberries
refrigerator =295kJ (70 cals)
Broccoli Autumn/ Plastic bag in Vitamin C, 100g Broccoli
Winter refrigerator Folate, B2, B5, E, B6 =195kj (23 cals)
and Dietary Fiber
Brussels Autumn/ Unwrapped in crisper Vitamin C, 100g Brussels
Sprouts Winter of refrigerator B2, B6, E, Folate and Sprouts
Dietary Fiber =110kj (26 cals)
Cabbage Winter Wrap, trimmed in Vitamin C, 100g Cabbage
the refrigerator Folate, Potassium =110kj (26 cals)
B6 and Dietary Fiber
Carrots Winter Uncovered in Vitamin A, C, B6 120g Carrots
refrigerator and Dietary Fiber =125kj (30 cals)
Cauliflower Autumn/ Remove outer leaves, Vitamin C, B5, B6 100g Cauliflower
Winter store in plastic bag Folate Vitamin K = 55kj (13 cals)
in refrigerator and Potassium
Celery Autumn/ Refrigerate in Vitamin C and 80g stick
Winter plastic bag Potassium =55kj (7 cals)
Cucumber Summer Crisper in Vitamin C 280g Cucumber
refrigerator =120kj (29 cals)
Fennel Winter/ Crisper in Vitamin C and 300g Fennel
Spring refrigerator Dietary Fiber =145kj (35 cals)
Grapes Summer Plastic bag in Vitamin C, B6 and 125g Grapes
(seedless) refrigerator Potassium =355kj (85 cals)
Kiwi Fruit Winter/ Crisper in Vitamin C and 100g Kiwi Fruit
Spring refrigerator Potassium =100Kj (40 cals)