Juicing fruits and vegetables is a great way to get a concentrated dose of nutrients. However, it also results in a pile of pulp left over after the juicing process. Some people throw this pulp away, but it can actually be used in many ways – including for cooking.
What is Juicing Pulp?
Juicing pulp is made up of the fibrous part of fruits and vegetables that remain after juicing. When you juice, the liquid is extracted while the insoluble fiber is left behind in the pulp. This pulp contains valuable nutrients like fiber, phytochemicals, enzymes and a small amount of vitamins and minerals.
For example, if you juice one large carrot, you may end up with 1/2 cup of carrot juice and 1/2 cup of pulp. The pulp is made up of fibrous material and cells walls from the carrot that housed the nutrients.
Nutritional Value of Juicing Pulp
Although the nutrients are more concentrated in the juice, the leftover pulp still contains a significant amount of vitamins, minerals and plant compounds like:
- Dietary fiber
- Protein
- Phytochemicals like carotenoids and polyphenols
- Vitamin A
- Vitamin C
- Vitamin E
- Vitamin K
- Thiamin
- Riboflavin
- Niacin
- Vitamin B6
- Folate
- Pantothenic acid
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Sodium
- Zinc
- Copper
- Manganese
- Selenium
Therefore, throwing away juicing pulp means wasting all of these important nutrients. Finding uses for the pulp ensures you get the most out of the produce you buy.
Uses for Juicing Pulp
Here are some of the main ways you can use up juicing pulp:
1. Cook It
One of the easiest and most delicious ways to use juicing pulp is to cook with it! The pulp adds nutrition and fibre to all sorts of savoury dishes and baked goods. Here are some ideas:
- Add it to soups, stews or chilis
- Mix it into meatballs or burgers
- Stir it into oatmeal or overnight oats
- Fold it into muffins, breads or cookies
- Sprinkle it over casseroles or pasta bakes
You can generally replace up to 25% of the flour in baked goods with juicing pulp. Start with a lower amount like 10% the first time you try it in a recipe.
2. Make Veggie Broth
Save vegetable pulp in bags in the freezer until you have enough to make veggie broth. The pulp adds great flavour and nutrients to broth.
To make it, combine the veggie pulp with water in a pot. Bring it to a boil and then let it simmer for 30-60 minutes. Strain out the pulp and you’ll be left with a nutritious, tasty broth.
3. Compost It
Like other food scraps, juicing pulp can be added to a compost bin or pile. It will break down over time into a rich, nutritional compost for your garden.
Make sure to mix in the right ratio of green and brown materials for best results. The pulp provides a good source of nitrogen for your compost.
4. Feed It to Pets
Some pets love munching on juicing pulp! It provides extra fibre, vitamins and minerals to their diet. Cats may not be interested, but many dogs will gobble it right up.
You can feed it to pets raw, or try mixing in some broth, cooked meat or canned pet food. Introduce it slowly at first to be sure they can tolerate it.
5. Use It in Smoothies
Adding a spoon or two of juicing pulp to your morning smoothie provides extra fibre to keep you full. The mild flavour blends in well with the rest of the ingredients.
Try mixing in pulp from greens, beets, carrots or apples. The options are endless for creating nutrient-packed smoothies.
Can You Eat Juicing Pulp?
Yes, juicing pulp is completely edible for humans! It has a very mild taste and is packed with fibre, making it a nutritious addition to many foods.
Some people eat juicing pulp raw by the spoonful. It can be an acquired taste this way for some, but provides a major fibre boost.
Cooking the pulp makes it more palatable. Baking it into goods like muffins, breads or oatmeal is a great way to hide the texture.
No matter how you use it, try to use up the juicing pulp within 2-3 days for peak freshness and nutritional value.
Tips for Using Juicing Pulp
Here are some top tips for saving and using your juicing pulp:
- Freeze it – Freezing allows you to save up pulp for later use. Place it in bags or containers in your freezer.
- Use it promptly – Use the pulp within a couple days for the best nutrient retention.
- Cook it – Cooking makes the texture more palatable. Bake into goods, add to soups, etc.
- Blend it – Consider blending pulp into a smoothie for a nutrition and fibre boost.
- Compost unwanted pulp – Whatever you don’t use can be composted.
- Mix pulp types – Don’t limit yourself to just one pulp type. Mix and match for variety.
- Adjust recipe moisture – Pulp adds moisture to baked goods, so you may need to adjust other liquids.
- Start small – When cooking with pulp, start by replacing just 10% of flour or liquids.
Conclusion
Juicing pulp is a valuable byproduct of making fresh juices. Rather than throwing all that fibre, vitamins, minerals and phytochemicals away, put it to use! It can be frozen or cooked into a wide variety of healthy recipes.
Cooking the pulp is one of the tastiest ways to use it up and gain extra nutritional benefits. So before you hit the compost bin or garbage can, consider the many culinary uses for your juicing pulp.
With a little creativity in the kitchen, you’ll find adding pulp to soups, baked goods, smoothies and more will reduce waste and give you an added health boost!
