juicing1

I have to be honest and say I am not a big vegetable person. It is what it is I guess….

For that reason, I am a big proponent of juicing raw fruits and veggies. I have sharpened the skill of hiding  green veggies and beet into wonderful, fruity concoctions.

I try to juice every other day in an effort to not overkill it but also keep a steadfast regiment while enjoying a nice influx of natural vitamins, minerals and antioxidants on a regular basis.

If you can juice everyday that is great, but for me, 4 times a week seems to be a good number as I am not a slave to the whole process.

I am always on the go so I juice things that are convenient: Like unsweetened frozen fruit, carrots and spinach, etc. Below is a typical juice that I will make on a regular basis:

 

Strawberries: This fruit is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Folate and Potassium, and a very good source of Dietary Fiber, Vitamin C and Manganese.

Peaches: This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin A, Niacin and Potassium, and a very good source of Vitamin C.

Blueberries: Considered a Super Food for its antioxidants, blueberries are very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Manganese, and a very good source of Dietary Fiber and Vitamin K.

NOTE:  If you do not mind a little natural sugar, these fruits (above) are great to naturally sweeten any juice. All of these fruits can be bought frozen which adds a nice chill to your juice concoction. Be sure to look for organic and also unsweetened (no added sugar).
Banana: This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin C, Potassium and Manganese, and a very good source of Vitamin B6. TIP: if your bananas start ripening too much, freeze them and juice them with other frozen fruit.

Apple:  Core and slice: This food is very low in Cholesterol and Sodium. It is also a good source of Niacin, Calcium and Potassium, and a very good source of Vitamin A and Vitamin C.

Carrot: This food is very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin, Niacin, Vitamin B6, Folate and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K and Potassium.

Spinach: Also considered a Super Food. This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese. Boom!

NOTE: I like to add Kale to the mix as well but sometimes it is hard to find fresh kale at the Super Market. Spinach is a great alternative. Both together is an awesome surge of  antioxidants.

Beet: You only need a slice – adds a nice color to the juice too! This food is very low in Saturated Fat and Cholesterol. It is also a good source of Vitamin C, Iron and Magnesium, and a very good source of Dietary Fiber, Folate, Potassium and Manganese.

Chia Seeds: This food is very low in Cholesterol and Sodium. It is also a good source of Calcium and Phosphorus, and a very good source of Dietary Fiber and Manganese. For heart health, Chia seeds are a good source of omega-3, protein (great substitute for fish oil).

FYI – my wife likes celery and a sliver of ginger in her juice!

Be sure to wash everything thoroughly and don’t let the drink sit. Antioxidants deteriorate quickly in oxygen so drink it up fast! Now, nothing is set in stone. This is what I find in my kitchen on a regular basis. Get crazy and get creative! Juicing can be fun and rewarding! Go for anything dark green or vibrant and bright – more antioxidants!

Final tip – spend the extra money and buy a Vitamix – they are worth every dime! No, I am not a paid spokesman 🙂

Curious about nutrition? Check out this helpful site

Happy Juicing!

 

John C. Bader

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