What are the tips for juicing vegetables?
Juicing vegetables is a great way to get a concentrated dose of nutrients into your diet. By extracting the juice from fruits and vegetables, you are able to consume more servings than you would typically eat whole. Juicing also breaks down the plant fibers, making absorption easier on your digestive system.
However, there are some important tips to follow when juicing vegetables to get the most benefits. Here are some key considerations when juicing veggies:
Choose the Right Juicer
Having the proper juicer for vegetable juicing makes a big difference. There are three main types of juicers to consider:
- Centrifugal juicers: These are the most common and affordable models. They shred produce using fast spinning blades and then strain the juice via a metal basket. However, they tend to produce lower yields and the high-speed oxidation can degrade nutrients over time.
- Masticating juicers: Also known as cold press or slow juicers, these crush and press produce to extract juice. The slower speeds help minimize oxidation. They tend to be more expensive but produce higher yields and nutrient-rich juice.
- Triturating juicers: The most high-end and efficient type, these juicers have twin gears that press and grind produce. This unlocks the maximum amount of nutrients and enzymes. They are the priciest option.
For vegetable juicing, a masticating or triturating model is recommended to get the most juice and nutrients from your produce. The slower crushing speeds are gentler and minimize oxidation.
Choose the Right Produce
All fruits and vegetables can be juiced, but some produce choices make tastier and more nutritious juice than others. For the vegetable portion of your juice, opt for dark leafy greens, carrots, celery, beets, and cucumbers as your base. Then you can add small amounts of veggies like broccoli, cauliflower, peppers, tomatoes, etc. for flavor.
Leafy greens like kale, spinach, chard, lettuces, etc. are jam-packed with vitamins, minerals, and phytonutrients. Carrots and beets add a sweetness and bright color. Celery is a great choice because it has a high water content, which helps dilute the intensity of stronger flavored veggies. Cucumbers also help add moisture.
Prep Your Ingredients
Proper prep before juicing your vegetables is important. Start by thoroughly washing all produce. For leafy greens, it helps to roll or crumble the leaves to release enzymes and infuse more flavor. You’ll also want to trim off any damaged portions or remove peels from veggies like cucumbers, carrots, beets, etc. Cut your vegetables into smaller pieces that will fit through the juicer’s feed tube. This helps improve the efficiency of the juicing process.
Juice in the Right Order
Pay attention to the order in which you juice ingredients. Start with your leafy greens and herbs, then move on to softer produce like tomatoes and peppers. Follow that with denser veggies and roots like carrots, beets, etc. Finish with fruits if adding any. Juicing leafy greens first helps push the most nutrients out before fiber can clog the juicer.
Drink Your Juice Right Away
To get the most benefits from your vegetable juice, drink it immediately after making it. When juice sits, nutrients start to degrade. Exposure to light and air causes oxidation, which breaks down phytochemicals and enzymes. For the healthiest juice with the biggest nutrient punch, consume it right after juicing.
Store Leftovers Properly
If you can’t finish your juice, make sure to store it correctly to still get nutritional benefits. Fill airtight containers to the very top to minimize air exposure. Use opaque containers to block light. Refrigerate for up to 72 hours. You can also freeze juice in ice cube trays for a longer shelf life.
Consider Pulp Use
Don’t throw out all that pulp from juicing! The fiber-rich pulp has plenty of remaining nutrients and makes a great addition to baked goods, smoothies, soups, sauces, and more. Here are some ways to use up vegetable pulp:
- Add to muffins, breads, and cookies for moisture and nutrition
- Mix into pesto or hummus for extra fiber and texture
- Blend into smoothies, oatmeal, or yogurt for thickness
- Stir into soups, stews, and tomato sauce
- Mix with olive oil and herbs as a veggie dip or spread
- Compost for enrichment of soil and gardens
Include Healthy Fats
To help your body properly absorb the fat-soluble vitamins in your vegetable juice, add a little healthy fat. This helps stimulate the production of bile to break down the nutrients. Options to mix in include avocado, nuts, seeds, coconut oil, olive oil, flax oil, etc. Adding lemon juice also helps with nutrient absorption.
Use Other Hydrating Ingredients
For a juice with a more watery consistency, use hydrating fruits and veggies. Cucumber, watermelon, grapefruit, strawberries, and pineapple all have high water content. You can also add plain water, coconut water, herbal tea, or nut milk. Diluting very thick juices makes them easier to drink in larger amounts.
Try Different Flavor Combinations
Don’t settle for boring juice combos. Part of the fun is experimenting with different ingredient mixtures for enticing flavors. Here are some tasty vegetable juice recipes to try:
| Juice Name | Vegetable Ingredients | Fruit Ingredients | Herbs/Boosts |
|---|---|---|---|
| Green Reviver | Celery, cucumber, kale, spinach, parsley | Lemon, apple, pineapple | Ginger, mint |
| Garden Quencher | Carrot, tomato, bell pepper | Orange, mango, strawberry | Basil |
| Beet Refresher | Beet, carrot, celery | Apple, lime | Mint |
| Tropical Zinger | Cucumber, cabbage, bok choy | Pineapple, passionfruit | Turmeric, jalapeno |
Get creative and see which combos you come up with. The key is balancing sweet and tart flavors from fruits with earthier flavors from veggies.
Add Superfood Boosts
To ramp up the nutritional content of your juices even more, consider adding some superfood ingredients:
- Leafy greens: kale, spinach, swiss chard, collard greens, lettuce
- Sprouts: broccoli, alfalfa, clover, radish
- Herbs: parsley, cilantro, basil, mint, oregano
- Spices: ginger, turmeric, cinnamon, cardamom
- Extras: wheatgrass, spirulina, matcha powder, maca powder
These not only infuse more nutrients, but also unique flavors and textures.
Don’t Juice Too Often
While juicing veggies can be extremely healthy, you don’t want to overdo it. Juicing extracts the water soluble nutrients but removes the insoluble fiber. Getting some fiber from whole fruits and veggies is important for digestive health. For a balanced approach, try alternating juicing days with whole produce eating days.
Listen to Your Body
Pay attention to how your body responds after juicing. The high concentration of fruits and veggies can be hard for some digestive systems to process. If you experience gas, bloating, diarrhea, etc., try reducing the portion size of juice at first. Also be aware that juicing can affect blood sugar. Monitor yourself for symptoms like energy crashes or cravings.
Make It a Habit
To get the most out of vegetable juicing, the key is consistency. Consider setting a schedule for how often you juice, such as 2-3 times per week. Make juicing part of your routine by pairing it with your breakfast or pre/post workout snacks. Purchase veggies in bulk and prep them ahead of time to make juicing fast and convenient.
Conclusion
Juicing vegetables is a great way to pack more nutrition into your diet. By following proper preparation methods, using a mix of produce, and customizing your own recipes, you can enjoy all the health perks of vegetable juicing. Just remember to rotate it into your diet, listen to your body’s signals, and find a juicing rhythm that works for your lifestyle.