Juicing for Health: How to use natural juices to boost energy, immunity and wellbeing. Caroline Wheater
vivid pink juice you’ve ever seen, a queen among juices with a taste that transports you into strawberry fields.
PREPARATION
None – remove green stalks if preferred.
VITAMINS
Rich in beta-carotene, folic acid, biotin, 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
26
Tangerine
Not so tart as orange, pale orange colour juice, slips down a treat on its own.
PREPARATION
Peel, chop into chunks.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and manganese.
CALORIES PER 100 G
35
Watermelon
A brownish/pink juice if you just use the flesh, but much darker if you juice the rind too, which increases the nutritional benefits. Very refreshing over the summer months.
PREPARATION
Cut into quarters, do not remove pips, scoop flesh away from rind. if you’re feeling adventurous you can use the rind too.
VITAMINS
Rich in beta-carotene, folic acid, B5, C, small amounts of B1, B2, B3, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
21
VEGETABLES
Alfalfa
A nutty-tasting juice, best used with other milder juices.
PREPARATION
None – simply rinse.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3.
MINERALS
Rich in calcium, phosphorus, potassium and sodium.
CALORIES PER 100 G
30
Beansprout
Unappetizing looking, but full of useful nutrients; tastes better with sweeter juices.
PREPARATION
None – simply rinse.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3.
MINERALS
Rich in calcium, phosphorus, potassium, sodium, small amount of iron.
CALORIES PER 100 G
29
Beetroot
This is a very potent purple juice – always mix it with other juices in a ratio of one part beetroot to four parts other juice.
PREPARATION
Cut off knobbly ends, scrub and chop into chunks.
VITAMINS
Rich in folic acid, C, small amounts of B1, B2, B3, B5.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
44
Broccoli
A dark green juice, with a slightly bitter taste, should always be diluted with other milder juices by four parts to one.
PREPARATION
Cut into small florets, do not remove stalk.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5 and B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
28
Brussels Sprout
Another strong dark green juice, which should always be diluted with a milder juice by four parts to one. It has a slightly bitter taste so combines well with sweeter juices such as carrot or apple.
PREPARATION
Remove dog-eared outer leaves, do not chop up.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Calcium, magnesium, phosphorus, potassium, sodium, small amounts of zinc, iron and copper.
CALORIES PER 100 G
26
Cabbage (Red)
This juice has a wonderful dark purple colour and a slightly peppery taste. Like beetroot, it should be diluted with other milder juices four parts to one.
PREPARATION
Remove damaged outer leaves, cut into small chunks.
VITAMINS
Beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
27
Cabbage (Winter)
This juice has a sulphurous smell and taste – better mixed with sweeter juices such as red pepper, parsnip or apple.
PREPARATION
Remove damaged outer leaves, cut into small chunks.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6, biotin and E.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
22
Cabbage (White)
A lovely sweet taste comes from this pale green juice.
PREPARATION
Remove damaged outer leaves, chop into small chunks.
VITAMINS
Rich in folic acid, C, small amounts of B1, B2, B3, B5, B6, biotin and E.
MINERALS
Calcium, chlorine, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
22
Carrot
This juice is ideal for mixing with all the other more potent juices. Its sweet but mild taste is great on its own too. It is the only vegetable juice that can be mixed with any fruit without anti-social consequences.
PREPARATION
Scrub,