Although juice drinks are usually developed with flavor, texture, and aroma at the forefront, the health benefits certainly add to the pleasurable taste experience.
95% of the nutrient content of fruit and vegetables is found in the juice. Liquids extracted from fresh fruit and vegetables form an important part of a well-balanced diet. Fresh fruit and vegetable juices are an easy-to-make source of vitamins and minerals. Juices are rapidly absorbed into the bloodstream and are therefore the quickest way in which the body can digest nutrients.
When you make your own juices, you have complete control over what you include in them. You select the ingredients and decide if you need to use sugar, salt or other flavoring agents.
To avoid a loss of vitamin content, freshly extracted juices should be consumed just after they have been made.
Fruit and vegetable facts
|Fruits and vegetables||Best season to buy||Storage||Nutritional value||Kilojoule (Calorie count)|
|Apples||Autumn and Winter||Vented plastic bags in refrigerator||High in dietary fiber and vitamin C||200g apple = 300kj (72 cals)|
|Apricots||Summer||Unwrapped in crisper of refrigerator||High in dietary fiber, contains potassium||30g apricot = 85kj (20 cals)|
|Beetroot||Winter||Cut off tops, then refrigerate unwrapped||Good source of folate, dietary fiber, vitamin C, and potassium||160g beetroot = 190kj (45 cals)|
|Blueberries||Summer||Cover in refrigerator||Vitamin C||125g blueberries = 295kj (70 cals)|
|Broccoli||Autumn and Winter||Plastic bag in refrigerator||Vitamins C, B2, B5, E, B6, folate, and dietary fiber||100g broccoli = 195kj (23 cals)|
|Brussels sprouts||Autumn and Winter||Unwrapped in crisper of refrigerator||Vitamins B2, E, B6, folate, and dietary fiber||100g Brussels sprouts = 110kj (26 cals)|
|Cabbage||Winter||Wrapped, trimmed in the refrigerator||Vitamins C and B6, folate, potassium, dietary fiber||100g cabbage = 110kj (26 cals)|
|Carrots||Winter||Uncovered in refrigerator||Vitamins A, C, B6, dietary fiber||120g carrot = 125kj (30 cals)|
|Cauliflower||Autumn and Winter||Remove outer leaves, store in plastic bag in the refrigerator||Vitamins C, B5, E, B6, K, folate, and potassium||100g cauliflower = 55kj (13 cals)|
|Celery||Autumn and Winter||Plastic bag in refrigerator||Vitamin C and potassium||80g stick = 55kj (7 cals)|
|Cucumber||Summer||Crisper in refrigerator||Vitamin C||280g cucumber = 120kj (29 cals)|
|Fennel||Winter and Spring||Crisper in refrigerator||Vitamin C and dietary fiber||300g fennel = 145kj (35 cals)|
|Grapes (seedless)||Summer||Plastic bag in refrigerator||Vitamins C, B6, and potassium||125g grapes = 355kj (85 cals)|
|Kiwi fruit||Winter and Spring||Crisper in refrigerator||Vitamin C and potassium||100g kiwi fruit = 100j (40 cals)|
|Mangoes||Summer||Covered in refrigerator||Vitamins A, C, B1, B6, and potassium||240g mango = 200kj (102 cals)|
|Melons including watermelon||Summer and Autumn||Crisper in refrigerator||Vitamins A, C, folate, and dietary fiber||200g melon = 210kj (50 cals)|
|Nectarines||Summer||Crisper in refrigerator||Vitamins C, B3, potassium, and dietary fiber||180g nectarine = 355kj (85 cals)|
|Oranges||Autumn/Winter/Spring||Cool, dry place for 1 week, transfer to refrigerator to keep longer||Vitamin C 35mg/100g||150g orange = 160kj (38 cals)|
|Peaches||Summer||Refrigerate uncovered||Vitamins C, B3, potassium, and dietary fiber||150g peach = 205kj (49 cals)|
|Pears||Autumn||Refrigerate uncovered||Dietary fiber||150g pear = 250kj (60 cals)|
|Pineapples||Summer||Refrigerate uncovered||Vitamin C||150g pineapple = 245kj (59 cals)|
|Plums||Summer||Refrigerate uncovered||Dietary fiber||70g plums = 10kj (26 cals)|
|Raspberries||Summer||Covered in refrigerator||Vitamin C, iron, potassium, and magnesium||125g raspberries = 130kj (31cals)|
|Tomatoes||Summer||Uncovered in crisper of refrigerator||Vitamin C, A, E, folate, and dietary fiber||100g tomatoes = 90kj (22 cals)|
Purchasing & Storing Fruits & Vegetables
- Always wash fruits and vegetables before juicing.
- Always use fresh fruits and vegetables for juicing.
- To save money and obtain fresher produce, purchase fruits or vegetables that are in season.
- Keep your fruits and vegetables ready for juicing by washing them before storing.
- Most fruits and hardier type vegetables can be stored at room temperature. The more delicate and perishable items such as tomatoes, berries, leafy greens, celery, cucumbers, and herbs should be stored in the refrigerator until required.
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 overpower the more subtle flavors. It is, however, a good rule of thumb to combine starchy, pulpy ingredients with those high in moisture.
Preparing Fruits & Vegetables for Juicing
- If using fruits with hard or inedible skins, such as mangoes, guava, melons, or pineapple, always peel before juicing.
- Citrus fruit can be juiced if peeled first.
- All fruits with pits, hard seeds, or stones such as nectarines, peaches, mangoes, apricots, plums, and cherries must be pitted before juicing.
- A small amount of lemon juice can be added to apple juice to inhibit browning.
- Most fruits and vegetables such as apples, carrots, and cucumbers will not need to be cut or trimmed to size as these will fit whole into the feed chute.
- Ensure vegetables such as beetroot and carrots have all soil removed, are well washed, and are trimmed of leaves before juicing.
Preparing Fruits & Vegetables for Puréeing
- Only soft fruits should be used with the Purée Extractor.
- When using fruits with hard inedible skins, such as mangoes, pineapple, or kiwi fruit, always peel before juicing.
- When using fruits with a hard core such as pineapple, always remove this before juicing.
- All fruits with pits, hard seeds or stones such as nectarines, peaches, mangoes, and apricots must be pitted or deseeded before juicing.
- Passionfruit pulp, peeled kiwi fruit, and berries can be processed without removing seeds.
The Right Technique
When juicing a variety of ingredients with varying textures, start with the softer textured ingredients on low speed then change to high speed for harder textured 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 on low speed to obtain the best extraction.
NOTE: 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.
NOTE: To extract the maximum amount of juice always push the Food Pusher down slowly.
The remaining pulp left after juicing fruit or vegetables is mostly fiber and cellulose which, like juice, contain 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.
Quite apart from the consumption use, pulp is great used in the garden for compost.
NOTE: 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.