Juicing is the best way to load up on nutrients from fruits and vegetables. It’s the easiest way to consume more vegetables and fruits in an efficient manner. Juicing is a better option for people who don’t like to eat fruits and vegetables. Though eating vegetables and fruits is always better than juicing because the healthy fibre (pulp or roughage) and phytonutrients will be lost during juicing. Juice contains most of the vitamins, minerals, antioxidants, micronutrients and phytonutrients. Body absorbs these nutrients better and quickly as it’s almost like an intravenous infusion. By juicing, the cells of the fruits and veggies are broken down and their nutrients are easy for the body to absorb. Be careful about the quantity while consuming fruit juices as they have extra calories and can lead to weight gain. Always mix and match fruits and vegetables. By juicing a wide variety of vegetables and fruits that we normally don’t like to eat can be added. Juices must not be used for cleansing the body but must be included in daily diet. Vegetables and fruit juices is certainly a much better option than aerated drinks. People who consume 5 servings of vegetables a day lives 3 years longer than the people who avoid. Generally, no one will take five serving of vegetables per day, that much quantity can be easily juiced and consumed in a glass of juice. But knowing these facts is important like, Fruit juices have lot of calories while vegetable juices have less calories and lot of Sodium. Both fruit and vegetable juices have lot of nutrients.
There is no end to the number of ingredients one can explore to make juices. Juices can be made with a single ingredient or as many as you choose. Make it healthy by choosing at least one leafy vegetable. Whatever leftover veggies and fruits in the fridge can be used to make a healthy drink. Instead of adding sugar, add one apple to any juice to make it sweet. Avoid sugar totally. Seasonings that can be added to make juices tastier are – salt, jeera powder, pepper powder, jaggery, Chaat masala etc. Juice seasonal fruits and vegetables. Some regional popular Healthy drinks/Juices to have are – Lemon juice,Kesudo flower juice, Vetiver juice, Kokum juice, Bel juice, Aam Panna, Neera, Sugarcane juice, Nannari juice,Taal Sherbet, Gulab ka Sherbet, Buransh flower drink , Phalsa Sherbet, Mahua etc.
Never consume tetra packed or bottled fresh fruit juices. They are not healthy. Most of the products have small amount of fruit juice. Main ingredients will be water and sweetner like corn syrup that is unhealthy with lot of calories and less nutrients. By pressing our own juice, we can control the ingredients that’s bad or good for us.
BENEFITS OF DRINKING JUICES
- Boost immune system
- Helps to remove toxins from the body
- Aid digestion
- Promotes Weight loss
- Reduces heart disease
- Lowers blood pressure
- Treats constipation
- Cleanses and detoxes
- Radiant skin
- Boosts brain health
- Increases energy levels
- Wash all vegetables and fruits properly
- Wash green leafy vegetables in water and soak it in water so that the mud particles if any leftover will settle down
- No need to dry the washed vegetables or fruits
- Never drink concentrated juice, it must be diluted
- Before consuming juices, experiment first by taking small quantity and see whether it suits your body and then increase dosage, as some people are allergic to certain fruits and vegetables
- Never add sugar to juices, a pinch of salt and pepper can be added to avoid throat irritation. After consuming juices, its mandatory to rinse the mouth with water, or flush the throat by drinking more water
- Always make that much quantity of juice needed
- Juices must not be made in large quantities and kept for long time as its highly perishable and will oxidise and harmful bacteria will develop
- Better not to refrigerate, if refrigerated consume within a day
- Add any green veggie or a green apple, to make juices more healthy
RIGHT TIME TO HAVE JUICES
Juices are great to drink at any time of the day. Drinking juice in the morning is always good as it will absorb quickly and boosts energy. Body needs more calories in the morning. It’s much better than coffee. Always drink juices on empty stomach.
WHAT GADGET TO USE FOR JUICING
There are many varieties of juicing gadgets available in the market. Mixer grinder will also do the juicing, but after grinding, the juice must be strained. In juicer, concentrated juice will be ready in minutes, but many seed fruits cannot be put in the juicer, this will make the juice bitter, as the seeds get crushed with the juice. Juicer is only used for juicing purpose while mixer grinder can be used for other purposes too. Both gadgets have advantages and disadvantages.
MIXIE GRINDER – BLENDER
Coarsely chop vegetables and fruits, put in mixer grinder, and grind. Water must be added after the first pulse, otherwise it doesn’t grind properly; lumps will be formed. First grind only the fruits and vegetables. Switch off the gadget, add required amount of water and grind again. Strain/Filter with a strainer and drink. Without straining it can be consumed as smoothies, fibre or pulp will be retained. Most people do not like to drink with the pulp even though it is finely ground, so straining is necessary. By using mixer grinder, one can choose whether to drink smoothies or juice.
JUICER – JUICING MACHINE
Juicer is the fastest and easiest way to press fruits or vegetables juices. The disadvantage of using juicer is, cleaning the machine and all the healthy pulp or fibre is left behind, but concentrated pure juice is ready to consume within few minutes. Always put these in order when putting in juicer – delicate, soft, hard ingredients. The pulp can be used for other purposes like cooking soups, pasta gravy, chutneys, knead doughs of chapati or roti etc. Few people add back the pulp to the juice and drink as Smoothies.
PREPARATION OF JUICES
Blend all ingredients in a mixer grinder. Add little water and blend again. Add salt and pepper powder. Drink like a smoothie.
Blend add little water and blend again and strain. Add salt and pepper powder and drink
Put one by one in a juicer and pure juice is collected in a glass, dilute with water. Add salt and pepper powder and drink.
MOST NUTRITIOUS FRUITS TO MAKE JUICE
- RED GRAPE
MOST NUTRITIOUS VEGETABLES TO MAKE JUICE
1. VEGETABLE JUICE
- Spinach leaves 1 medium bunch
- Apple 1 / Beetroot ¼ / carrot 1 (any one of these or all)
- Cucumber 1
- Ginger ¼ inch
- Salt pinch (optional)
- Pepper powder pinch
2. THE GREEN JUICE
- Spinach – 1 bunch
- Mint 5 to 10 leaves
- Betel leaves – 3
- Green Apple – 1
- Salt a pinch
- Pepper a pinch
3. BOTTLEGOURD JUICE
- Bottle Gourd
- Coriander leaves
- Mint leaves
- Lemon juice
- Black salt
- Pepper powder
4. B2C4 JUICE
- Salt pinch
- Blackpepper powder pinch