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18
The right technique
When juicing a variety of ingredients with
varying textures, start with the softer texture
ingredients on low speed and then gradually
change to high speed for the harder textured
ingredients.
If you are juicing herbs, sprouts or other leafy
green vegetables, either wrap them together
to form a bundle or juice them in the middle of
a combination of ingredients on low speed 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.
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.
Getting the right blend
It is easy to create great tasting juice. If you
have been making your own vegetable or fruit
juices, then you know how simple it is to invent
new combinations. Taste, colour, texture and
ingredient preferences are a personal choice.
Think of some flavours and foods – would
they work well together or would they clash.
Some strong flavours could over power the
more subtle flavours of others. It is however, a
good rule to combine starchy, pulpy fruit and
vegetables with those high in moisture.
Using the pulp
The remaining pulp left after juicing fruit and
vegetables is mostly fibre and cellulose which,
like the nutrients in juice, are 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.
There are a number of recipes contained in this
book for the use of pulp (page R12). Apart from
these, pulp can be used to add bulk to rissole
mixtures, thicken casseroles or soups, or with
fruit pulp, simply place in a heat-proof bowl, top
with meringue and bake in the oven for a simple
dessert.
Apart from consumption use, pulp is great to
create compost for the garden.
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.
Tips on Juicing continued
Fruit and vegetable facts
Fruit and
Vegetables
Best season to
buy
Storage Nutritional
value
Kilojoule/
calorie count
Apples Autumn/ Winter Vented plastic
bags in
refrigerator
High in Dietary
Fibre and Vitamin
C
200g Apple
=300kj (72 cals)
Apricots Summer Unwrapped
in crisper of
refrigerator
High in Dietary
Fibre
Contains
Potassium
30g Apricot =85kj
(20 cals)
Beetroot Winter Cut off tops,
then refrigerate
unwrapped
Good source
Folate and
Dietary Fibre
Vitamin C and
Potassium
160g Beetroot
=190kj (45cals)
Blueberries Summer Cover in the
refrigerator
Vitamin C 125g Blueberries
=295kj (70 cals)
Broccoli Autumn/ Winter Plastic bag in
refrigerator
Vitamin C, Folate,
B2, B5, E, B6 and
Dietary Fibre
100g Broccoli
=195kjs (23 cals)
Brussel Sprouts Autumn/ Winter Unwrapped
in crisper of
refrigerator
Vitamin C, B2,
B6, E, Folate and
Dietary Fibre
100g Brussel
Sprouts =110kj
(26 cals)
Cabbage Winter Wrapped,
trimmed in the
refrigerator
Vitamin C, Folate,
Potassium B6 and
Dietary Fibre
100g Cabbage
=110kj (26 cals)
Carrots Winter Uncovered in
refrigerator
Vitamin A, C, B6
and Dietary Fibre
120g Carrots
=125kjs (30 cals)
Cauliflower Autumn/ Winter Remover outer
leaves, store in
plastic bag in
refrigerator
Vitamin C, B5, B6
Folate Vitamin 5
and Potassium
100g Cauliflower
=55kj (13 cals)
Celery Autumn/ Winter Refrigerate in
plastic bag
Vitamin C and
Potassium
80g stick
=55kjs (7 cals)
Cucumber Summer Crisper in
refrigerator
Vitamin C 280g Cucumber
=120kj (29 cals)
Fennel Winter/ Spring Crisper in
refrigerator
Vitamin C and
Dietary Fibre
300g Fennel
=145kj (35 cals)
Grapes
(Seedless)
Summer Plastic bag in
refrigerator
Vitamin C, B6 and
Potassium
125g Grapes
=355kj (85 cals)