Juicing for Health: How to use natural juices to boost energy, immunity and wellbeing. Caroline Wheater
remove stalk end, chop into chunky strips.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6, biotin and E.
MINERALS
Calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.
CALORIES PER 100 G
35
Cauliflower
A pale green juice, with a crisp, fresh aroma, good with sweeter juices.
PREPARATION
Cut into small florets, do not remove stalk.
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 copper, iron and zinc.
CALORIES PER 100 G
24
Celeriac
This light yellow juice tastes quite similar to celery, with a salty, refreshing flavour. A good mixer.
PREPARATION
Rinse and chop into chunks.
VITAMINS
Rich in C, small amounts of B1, B2, B3, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amount of iron.
CALORIES PER 100 G
18
Celery
This is a mild, salty-tasting juice, very good for mixing with more potent juices.
PREPARATION
Rinse and cut off bushy leaves.
VITAMINS
Rich in folic acid, C, small amounts of B1, B2, B3, B5, B6, biotin and E.
MINERALS
Rich in calcium, chlorine, manganese, phosphorus, potassium, sodium and sulphur.
CALORIES PER 100 G
8
Cucumber
A watery, refreshing juice that goes very well with more potent varieties.
PREPARATION
Scrub outer skin (peel if you think it’s waxed), cut into chunky strips.
VITAMINS
Rich in folic acid, C, small amounts of B1, B2, B3, B5, B6 and biotin.
MINERALS
Calcium, chlorine, magnesium, potassium, sodium, sulphur, small amounts of copper, iron and zinc.
CALORIES PER 100 G
10
Fennel
If you love Pernod, you’ll love fennel juice. Has a strong aniseed flavour – good for perking up blander juices.
PREPARATION
Slice bulb then chop into chunks.
VITAMINS
Rich in C, small amount of B6.
MINERALS
Calcium, potassium.
CALORIES PER 100 G
28
Garlic
Adds excellent flavour – if you like garlic! But you only need a little, one or two cloves per glass of juice.
PREPARATION
Remove outer skin, chop and juice at the same time as a more sturdy vegetable.
VITAMINS
Rich in folic acid, C, small amounts of B1, B2, B3.
MINERALS
Rich in calcium, iron, magnesium, potassium, sodium, small amount of zinc.
CALORIES PER 100 G
117
Kale
A strong dark green juice that should always be diluted by four parts to one with another milder juice.
PREPARATION
Remove damaged leaves, chop remaining kale into chunks.
VITAMINS
Rich in beta-carotene, B3, C, small amounts of B1, B2.
MINERALS
Calcium, iron, phosphorus, potassium and sodium.
CALORIES PER 100 G
53
Leek
A light green juice with a pleasant oniony flavour, good for livening up a bland juice.
PREPARATION
Remove earthy stalk, cut into chunks widthways.
VITAMINS
Rich in beta-carotene, biotin, C, small amounts of B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
31
Lettuce
Lettuce is a dark green juice which should always be diluted by four parts to one with milder juice. It has quite a bitter taste, so needs to combine with a sweeter juice. You can choose from iceberg, round, and cos (which has the most nutrients). For convenience buy bags of ready rinsed salad leaves; oakleaf and lamb’s lettuce are particularly tasty.
PREPARATION
Remove damaged leaves, chop into chunks.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
12–17
Mangetout (Snow Pea)
Bright green and sweet to the taste, dilute with a milder juice.
PREPARATION
None – simply rinse.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3.
MINERALS
Rich in calcium, iron, magnesium, phosphorus, potassium and sodium.
CALORIES PER 100 G
42
Onion
Not for the faint-hearted! Creamy-coloured juice with a strong flavour. Best as a mixer.
PREPARATION
Peel, cut into chunks.
VITAMINS
Rich in folic acid, C, small amounts of B1, B2, B3, B5, B6, biotin.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.
CALORIES PER 100 G
23
Parsley
A strong green juice which should always be diluted by