What is the trick to juicing?
Juicing has become an increasingly popular way to get more nutrients into your diet. By extracting the juice from fruits and vegetables, you can consume a large amount of produce in one sitting. However, there are some tricks to juicing properly so you can maximize the health benefits. In this comprehensive guide, we’ll cover everything you need to know about juicing, from choosing the right produce to getting the most out of your juicer.
Choosing the Right Produce for Juicing
When selecting produce for juicing, you’ll want to focus on fruits and veggies that are rich in nutrients like vitamins, minerals, and antioxidants. Some top choices include:
- Leafy greens – kale, spinach, chard, collards
- Cruciferous veggies – broccoli, cabbage, bok choy, cauliflower
- Citrus fruits – oranges, grapefruit, lemons
- Berries – strawberries, blueberries, raspberries
- Melons – honeydew, cantaloupe, watermelon
- Beets, carrots, celery, cucumber, tomato
Produce with high water content like cucumbers and melons also make great juice ingredients. They add hydration and won’t overpower the flavors of other fruits and veggies.
You’ll want to avoid juicing produce with tough fibers like bananas, avocados, and mangos. The juicer won’t be able to properly extract liquid from them.
Preparing Produce for Juicing
Properly preparing your fruits and veggies is an important step before juicing. Here are some tips:
- Wash all produce thoroughly to remove dirt, bacteria, and pesticides
- Cut larger produce like beets, apples, and celery into smaller pieces to fit through the juicer
- Remove any hard peels, rinds, seeds, or pits – they can damage the juicer
- Softer skins like kiwi, grapes, and plums are ok to juice
- Cut away any bruised or rotten sections
You can prep your ingredients the night before and store them in sealable containers or bags in the fridge until you’re ready to juice.
The Best Fruits and Veggies for Juicing
Certain produce contains more beneficial vitamins, minerals, and antioxidants than others. Here is a ranking of the top fruits and vegetables to use for juicing:
| Rank | Fruit or Vegetable | Key Nutrients |
|---|---|---|
| 1 | Kale | Vitamin A, C, K, antioxidants |
| 2 | Spinach | Vitamin A, C, K, antioxidants |
| 3 | Carrots | Vitamin A, antioxidants |
| 4 | Apples | Antioxidants, fiber |
| 5 | Beets | Folate, manganese, antioxidants |
As you can see, leafy greens like kale and spinach are nutritional powerhouses perfect for juicing. Broccoli, berries, citrus fruits, and melons are also excellent choices.
The Best Fruits to Juice
Fruits add natural sweetness and flavor diversity to juices. Here are some of the top fruits to use in your juicing recipes:
| Fruit | Juicing Benefits |
|---|---|
| Apples | Rich in antioxidants, flavonoids, and fiber |
| Grapes | Contain resveratrol, vitamins C and K |
| Citrus fruits | High in vitamin C, antioxidants, and enzymes |
| Pineapple | Bromelain assists digestion |
| Melons | Hydrating and nutrient-dense |
| Berries | Packed with antioxidants and phytonutrients |
Try mixing a combination of fruits into your veggie juices to add sweetness and depth of flavor. Apples, grapes, oranges, and pineapples work especially well in juice blends.
The Best Vegetables to Juice
Vegetables are loaded with vitamins, minerals, and antioxidants. Here are some of the top veggies to use for juicing:
| Vegetable | Juicing Benefits |
|---|---|
| Spinach | Rich in iron, vitamins A, C, K |
| Kale | High in antioxidants, vitamins A, C, K |
| Carrots | Excellent source of vitamin A |
| Celery | Hydrating, minerals |
| Beets | Nitrates, magnesium, folate |
| Cucumber | Hydrating and refreshing |
For green veggie juices, use leafy greens like kale, spinach, Swiss chard, or collards as your base. Carrots, beets, celery, and cucumber also make great additions.
Should You Juice Fruits or Vegetables?
Both fruits and vegetables can be used for nourishing juices. Here’s a comparison:
| Fruit Juices | Vegetable Juices |
|---|---|
| Tend to be higher in sugar | Typically lower in sugar |
| Offer vitamins C, A, and antioxidants | Rich in vitamins A, C, K and antioxidants |
| Provide potassium, folate | Great source of minerals like potassium, iron |
| Delicious sweet flavors | More savory and earthy flavors |
| Nutrients may be more bioavailable | Higher fiber content |
For the best nutrient profile, it’s ideal to combine fruits and veggies in your juices. Fruits provide sweeter flavors that balance out earthier greens and vegetables.
Should You Juice Organic Produce?
Organic produce is grown without synthetic pesticides or fertilizers. For juicing, organic fruits and veggies are best when possible for a few reasons:
- You consume a large amount in juice form so chemicals are more concentrated
- Organic greens and veggies typically have higher antioxidant levels
- Washing doesn’t remove all pesticides so peels are important
- Organic farming is better for the environment
However, organic produce tends to be more expensive. If you can’t go 100% organic, here are tips for reducing pesticide exposure when juicing:
- Prioritize organic for “Dirty Dozen” produce with more pesticides
- Peel non-organic fruits and vegetables when possible
- Thoroughly wash all non-organic produce
Choosing a Juicer
Investing in a high-quality juicer is important to get the most out of your produce. Here are some things to consider when selecting a juicer:
- Centrifugal or masticating – Centrifugal is faster and cheaper. Masticating retains more nutrients but operates slower.
- Feed chute size – Larger openings allow bigger produce pieces but require more prep.
- Speeds – Allow you to customize for harder or softer produce.
- Chute shape – Round or rectangular openings each have pros and cons.
- Pulp container – Bigger containers enable longer juicing sessions.
- Nozzle – Adjustable direction helps control pulp flow.
- Wattage – Higher wattage juices faster but may oxidize nutrients faster.
- Noise level – Quieter juicers allow early morning juicing.
- Easy to clean – Look for dishwasher safe parts.
Be sure to read reviews and comparisons to select the best juicer for your needs and budget. Generally $100-200 buys a decent juicer, while the $300+ models are considered top-tier.
Juicing Tips and Tricks
Follow these pro tips to get the most from your juicing:
- Store produce properly in fridge to preserve freshness before juicing.
- Wash all produce thoroughly before juicing.
- Cut produce into pieces to fit feed chute to minimize prep work.
- Alternate harder and softer produce to keep juicer working efficiently.
- Juice softer produce first, then harder items to get maximum yield.
- Drink juice immediately after making for best nutrient retention.
- Store leftover juice in airtight container and refrigerate up to 72 hours.
- Combine produce with peel and seeds for greater fiber and nutrient content.
- Use a mix of fruits and veggies to create balanced flavors.
- Add lemon/lime juice to prevent oxidation and improve shelf life.
Don’t be afraid to experiment with ingredients until you find combinations you love! Jot down recipes and tweak them over time.
Common Juicing Mistakes to Avoid
While juicing is simple in concept, there are some pitfalls to avoid:
- Juicing just fruits – lacks nutrients from veggies
- Not washing produce thoroughly before juicing
- Using too much of one ingredient can overwhelm flavor
- Overloading the juicer with too much produce at once
- Not drinking juice right after making it
- Throwing away pulp and fiber – contains lots of nutrients!
- Choosing a low-quality juicer that jams easily
- Assuming all store-bought juices are as nutritious
- Not cleaning juicer properly after each use
Be patient as you learn how your juicer works and which ingredients blend well together. It takes some trial and error to become a juicing pro!
Juicing to Lose Weight
Can juicing help you lose weight? Here’s what the research says:
- Juices are low in fat, protein, and fiber which provide fewer calories than whole fruits/veggies
- The body absorbs nutrition from juices faster leading to an energetic boost
- Removing fiber content can cause blood sugar spikes and crashes
- Lack of protein and fiber leaves you feeling hungry again more quickly
- Most effective for short term weight loss, less sustainable long term
- Works best alongside a healthy diet and exercise regime
The bottom line is juicing can provide nutritional support and help you manage calories for weight loss. But for sustained results, you need balanced meals and activity as well.
Pre-Juicing Checklist
Use this handy checklist to prepare for a successful juicing session:
| Prep Step | Completed |
|---|---|
| Select fresh, ripe produce | ☐ |
| Wash and prep produce | ☐ |
| Assemble juicer parts | ☐ |
| Clear space in fridge for juice | ☐ |
| Line pulp basket with bag | ☐ |
| Place cup or pitcher under spout | ☐ |
Checking each task off your list helps you juice more efficiently with no missing steps!
Conclusion
From choosing produce to avoiding pitfalls, juicing takes some skill to perfect. But with the right fruits, vegetables, and equipment, you can enjoy all the nutritional benefits. Juice can provide a major boost of antioxidants, vitamins, and minerals from produce. Just be sure to maintain a balanced diet and active lifestyle alongside juicing. With a little practice, you’ll start crafting delicious, nourishing juice recipes in no time!