Juicing for Health: How to use natural juices to boost energy, immunity and wellbeing. Caroline Wheater
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,