The Everything Giant Book of Juicing (11 page)

1. Process the romaine hearts through an electronic juicer according to the manufacturer’s directions.
   
2. Add the arugula, followed by the spinach and the parsley.
   
3. Add the celery and the lemon.
   
4. Mix the juice thoroughly and enjoy over ice, if desired.
   

PER SERVING:
 Calories: 63 | Fat: 1g | Protein: 4.3g | Sodium: 150mg | Carbohydrates: 12g | Sugar: 4g

Like many root vegetables, turnips can be a bit earthy tasting, but inclusion of the fennel bulb in this concoction imparts a wonderful flavor!

In addition to wonderful flavor, fennel is a good source of niacin, calcium, iron, magnesium, phosphorus, and copper, and also contains vitamin C, folate, potassium, and manganese.

1. Process the turnip and carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Add the apple and the fennel bulb.
   
3. Mix the juice thoroughly to blend and serve over ice.
   

PER SERVING:
 Calories: 165 | Fat: 0.7g | Protein: 2.8g | Sodium: 154mg | Carbohydrates: 41g | Sugar: 24g

Magic? Well almost. Parsley is so rich in chlorophyll and phytonutrients, one juice aficionado claims it’s a true natural high, because it imparts such a boost of energy
.

1. Compress the parsley by rolling it into a ball. Process through an electronic juicer according to the manufacturer’s directions.
   
2. Add the carrots and the apple, followed by the celery.
   
3. Mix the juice thoroughly to blend and serve over ice.
   

PER SERVING:
 Calories: 138 | Fat: 1g | Protein: 3.6g | Sodium: 166mg | Carbohydrates: 32g | Sugar: 20g

It’s called the tango because it only takes two—tangerines and oranges—to make this spectacular juice
.

Tangerines are in the mandarin family. They’re easy to peel, wonderfully sweet, and highly nutritious. People who have a difficult time digesting oranges can find tangerines easier on the system, too. One small tangerine can have more vitamin C than a large orange, and they help to prevent heart disease, are anti-inflammatory, improve eyesight, help relieve arthritis, and can be an aid in preventing certain cancers such as breast cancer and melanoma.

1. Process the fruits through an electronic juicer according to the manufacturer’s directions.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 125 | Fat: 0.5g | Protein: 2g | Sodium: 3mg | Carbohydrates: 31g | Sugar: 25g

Going through a rough time? Carrots, zucchini, cabbage, and ginger all contain nutrients that help to alleviate anxiety, a major cause of troubled sleep
.

As they age, most people will be inclined to fall asleep earlier and wake up earlier. However, most cases of insomnia are caused by underlying treatable causes. Stress, anxiety, and depression can cause insomnia, but the most common causes in seniors are a poor sleep environment or poor daytime habits.

1. Process the carrots and the apple through an electronic juicer according to the manufacturer’s directions.
   
2. Add the lettuce a few leaves at a time, followed by broccoli.
   
3. Add the zucchini, followed by the cabbage and the ginger.
   
4. Mix the juice thoroughly to combine ingredients and drink immediately before bedtime.
   

PER SERVING:
 Calories: 402 | Fat: 3.6g | Protein: 19g | Sodium: 275mg | Carbohydrates: 89g | Sugar: 46g

This recipe is especially good for older adults afflicted with COPD, allergies, or asthma. It also has the added benefit of aiding eyesight
.

1. Process the broccoli through an electronic juicer according to the manufacturer’s directions.
   
2. Add the cucumber.
   
3. Add the zucchini, followed by the asparagus.
   
4. Mix the juice thoroughly to combine ingredients and drink immediately.
   

PER SERVING:
 Calories: 118 | Fat: 1.2g | Protein: 9.7g | Sodium: 73mg | Carbohydrates: 23g | Sugar: 9.7g

Great for getting back some of the old spark, this juice is best prepared in a blender or bullet-type juicer
.

When fresh figs aren’t available, reconstitute dried figs in plain water or coconut water until soft.

Place all ingredients in the work bowl of a blender or bullet-type juicer and purée until smooth.

PER SERVING:
 Calories: 160 | Fat: 7.8g | Protein: 2.5g | Sodium: 37mg | Fiber: 6.7 | Carbohydrates: 23g | Sugar: 13g

Libido Lifter

In a recent study, spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer—more reason to eat this beneficial green
.

1. Process the spinach through an electronic juicer according to the manufacturer’s directions.
   
2. Add the carrots, followed by the cantaloupe.
   
3. Stir or shake the juice to combine the ingredients and serve.
   

PER SERVING:
 Calories: 109 | Fat: 0.7g | Protein: 3.3g | Sodium: 132mg | Carbohydrates: 25g | Sugar: 18g

Spinach Cantaloupe Cocktail

Try this in your fight against Father Time. The super combination of blueberries and pineapple will make you feel like a kid again!

1. Process the pineapple and blueberries through an electronic juicer according to the manufacturer’s directions.
   
2. Add the ginger.
   
3. Whisk the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 216 | Fat: 1g | Protein: 3g | Sodium: 5mg | Carbohydrates: 54g | Sugar: 37g

Blue Hawaii

The pungent addition of horseradish to this recipe doesn’t just add flavor; horseradish is anti-inflammatory, antioxidant, and has been found to have soothing effects on the nerves
.

The only significant nutritional difference between red tomatoes and yellow is that the yellow varieties tend to be somewhat lower in acids, so if you have a sensitive stomach, they’re a good choice.

1. Process the tomatoes through an electronic juicer according to the manufacturer’s directions.
   
2. Add the carrot, followed by the celery.
   
3. Add the ginger, horseradish, and lemon.
   
4. Add the cilantro, the radish, and the garlic.
   
5. Mix the juice thoroughly to combine ingredients and serve over ice.
   

PER SERVING:
 Calories: 99 | Fat: 1g | Protein: 3.5g | Sodium: 143mg | Carbohydrates: 22g | Sugar: 9g

Pears provide a nice balance to the tart grapefruit in this juice
.

When it comes to pick perfect pears, remember they ripen off the tree, so if you don’t plan to use them right away, there’s no harm in buying them rock hard. The best pears for juicing are simple as ABC: Anjou, Bartlett, and Comice.

1. Process the grapefruit and pears through an electronic juicer according to the manufacturer’s directions.
   
2. Whisk the juice to combine the ingredients and serve over ice.
   

PER SERVING:
 Calories: 235 | Fat: 0.5g | Protein: 2.3g | Sodium: 3mg | Carbohydrates: 61g | Sugar: 42g

Every year, people spend a fortune trying to achieve three things: a glowing complexion; thick, shiny hair; and strong, beautiful nails. But the real secret to getting, and maintaining, these things is nutrition. If you’re dropping big bucks on creams for your skin, pricy hair products, and weekly manicures, you’re missing out on the most effective way to ensure you look great—juicing! Beauty may be only skin deep, but it begins on the inside—with a healthy diet of fruits and vegetables that provide your skin, hair, and nails with the nutrients they need.

The fact is, your skin, hair, and nails are some of the most powerful indicators of your overall health. That’s because they have a common building block, a protein called keratin. As keratin cells naturally push upward through the skin, they die and then harden, turning into your hair and nails, or are “shed” as the skin cells are replaced. Healthy bodies will produce smooth nails without ridges; thick, strong hair that isn’t prone to falling out or breakage; and a clear glowing complexion, while problems in these areas can be a signal from your body that you’re not getting the nutrients you need.

Consider also that so many skin care manufacturers are turning to Nature’s medicine chest and substituting vitamins, natural oils, fruit acids, and nutrients in topical cosmetics. Good as those aids may be, it only makes sense to begin your beauty regime from the inside out.

Here are some of the most important nutrients for a glowing complexion, beautiful hair, and strong, healthy nails:

•  
Selenium
 plays a key role in skin cancer prevention and protects skin from sun damage. If you’re a sun worshipper, selenium could help reduce your chance of burning. Pumpkins are a good source of selenium.

•  
Silica
 is a trace mineral that strengthens the body’s connective tissues and is found in cucumbers. Too little silica can result in reduced skin elasticity and slower healing of wounds.

•  
Zinc
 controls the production of oil in the skin and may also help control some of the hormones that create acne. It clears skin by taming oil production and controlling the formation of acne lesions and is found in spinach, grapes, and garlic.

•  
Calcium
strengthens not just nails but bones and connective tissues as well. Oranges and tangerines are rich in calcium.

•  
Essential fatty acids
, also called omega acids, moisturize and maintain the skin’s flexibility. Without enough of them, the skin produces a more irritating form of sebum, or oil, which dries the skin and clogs pores, causing acne and inflammation. Avocados are a rich source of these nutrients.

•  
Vitamin C
reduces damage caused by free radicals, a harmful byproduct of sunlight, smoke, and pollution that destroys collagen and elastin (fibers that support your skin structure) and results in wrinkles and other signs of aging. Citrus fruits are a well-known source of vitamin C as are many other fruits and vegetables.

•  
Vitamin E
helps reduce sun damage, wrinkles, and uneven textures caused by sun damage. Strawberries and lettuce both contain vitamin E.

•  
Vitamin B
complex, especially biotin, is the nutrient that forms the basis of skin, nail, and hair cells. Without enough B vitamins, dermatitis and hair loss can occur. Apples, Swiss chard, and papaya are all excellent sources of B-complex vitamins.

•  
Vitamin A
is necessary for the maintenance and repair of skin tissue. Look for it in raspberries, kale, and cherries.

Silky Skin

Apple Grape Cocktail

Apple Strawberry Temptation

Cucumber Complexion Tonic

Pineapple Papaya Potion

Acne Blaster

Clear Complexion Cocktail

Cactus Juice

Prickly Pear Cocktail

Raspberry Peach Passion

Peach Perfection

Nectarine Cooler

Tropical Cucumber

Green Glow

Red, White, and Blue

Dilled Cucumber Cocktail

Plum Delicious

All Clear

Purple Perfection

Blackberry Booster

Pineapple Mango

Tropical Treat

Pineapple Cucumber Combo

Cherry Watermelon Combo

Cherry Cucumber Cooler

Pineapple has long been known for its benefits to the skin. Add the silica-rich cucumber, and you’ve got an unbeatable combination
.

Pineapple contains enzymes that improve skin’s elasticity. It also improves skin hydration, and speeds up the process that removes damaged and dead cells. In addition, the enzymes in pineapples fight free-radical damage and can reduce age spots and fine lines.

1. Process the pineapple through an electronic juicer according to the manufacturer’s directions.
   
2. Add the mango and the cucumber.
   
3. Add the lemon.
   
4. Stir or shake the juice well to combine ingredients and enjoy!
   

PER SERVING:
 Calories: 270 | Fat: 1g | Protein: 4g | Sodium: 12mg | Carbohydrates: 70g | Sugar: 52g

Many lines of creams and cosmetics are using grapeseed oils and extracts for their benefits to the skin, so if you happen to have seeded grapes on hand, don’t hesitate to use them!

1. Process the apples through your electronic juicer according to the manufacturer’s directions.
   
2. Add the grapes.
   
3. Mix the juice thoroughly to combine and serve alone or over ice.
   

PER SERVING:
 Calories: 209 | Fat: 0.5g | Protein: 1.5g | Sodium: 3mg | Carbohydrates: 55g | Sugar: 45g

Strawberries are known for their abilities to fight free radicals and the environmental damage that comes from pollutants in the air and water
.

1. Process the apples through your electronic juicer according to the manufacturer’s directions.
   
2. Add the strawberries, followed by the lemon wedge.
   
3. Mix the juice thoroughly to combine and serve alone or over ice.
   

PER SERVING:
 Calories: 204 | Fat: 0.8g | Protein: 2g | Sodium: 1.7mg | Carbohydrates: 53g | Sugar: 39g

Cucumbers are known to help the skin from becoming overly dry. Cucumbers contain silica, which helps improve the complexion
.

1. Process the cucumber through your electronic juicer according to the manufacturer’s directions.
   
2. Add the celery.
   
3. Mix the juice thoroughly to combine and add fresh sprigs of dill to the top of the drink for garnish.
   

PER SERVING:
 Calories: 13 | Fat: 0g | Protein: 0.5g | Sodium: 33mg | Carbohydrates: 2.7g | Sugar: 1.4g

For a delicious complexion, use the leftover fruit pulp from this juice as a face mask. Leave it on for 10 minutes, or until slightly sticky, rinse well, and pat dry
.

Papaya contains many of the same enzymes found in pineapple, and hold many of the same benefits for the skin, so this recipe packs a double punch!

1. Process the pineapple chunks through your electronic juicer according to the manufacturer’s directions,.
   
2. Add the strawberries.
   
3. Add the papaya.
   
4. Stir or shake the juice thoroughly to combine and serve alone or over ice.
   

PER SERVING:
 Calories: 135 | Fat: 0.5g | Protein: 1.8g | Sodium: 4.6mg | Carbohydrates: 34g | Sugar: 24g

Whether you’re troubled by long-term acne problems or annoying little monthly breakouts, this one will help clear your skin fast!

A recent study showed that when elderly people ate spinach, it prevented memory loss and even reversed it, so don’t forget to eat your spinach!

1. Process the carrots through your electronic juicer according to the manufacturer’s directions.
   
2. Add the cucumber, followed by the spinach.
   
3. Stir or shake the juice thoroughly to combine and serve alone or over ice.
   

PER SERVING:
 Calories: 102 | Fat: 0.7g | Protein: 4g | Sodium: 113mg | Carbohydrates: 23g | Sugar: 10g

This drink will help keep your skin clear of acne. Reducing junk foods and drinking healthy juice will be a step in the right direction, too
.

According to
The Journal of Investigative Dermatology
, people who consumed vitamins C and E saw a reduction in sunburns caused by exposure to UVB radiation, as well as a reduction of factors linked to DNA damage within skin cells. Scientists believe these two antioxidant vitamins may help protect against DNA damage.

1. Process the apples through your electronic juicer according to the manufacturer’s directions, followed by the carrots.
   
2. Add the kale and spinach.
   
3. Stir or shake the juice thoroughly to combine and serve alone or over ice.
   

PER SERVING:
 Calories: 208 | Fat: 1g | Protein: 5g | Sodium: 121mg | Carbohydrates: 51g | Sugar: 31g

The aloe vera plant is widely known for its topical benefits for the skin, but it has internal benefits as well. Egyptian papyrus writings told of Egyptian queens who associated aloe with their physical beauty, while Greek and Roman doctors routinely used it in their practices to heal a wide range of ailments
.

Choose the largest fronds available when juicing aloe and be sure to consume your juice immediately. Even when stabilized by additional vitamin C as in the recipe here, it will go rancid fast. Dog owners should also use caution, as the plant can be toxic for dogs.

1. Process the aloe through your electronic juicer according to the manufacturer’s directions.
   
2. Add the prickly pears.
   
3. Add the orange segments.
   
4. Stir or shake the juice thoroughly to combine and serve immediately.
   

PER SERVING:
 Calories: 198 | Fat: 1g | Protein: 3g | Sodium: 18mg | Carbohydrates: 41g | Sugar: 6g

Prickly pears are also known as cactus pears. These small, egg-shaped fruits contain edible seeds and are rich in a wide variety of phytonutrients and vitamin C. Be sure to peel your pears before you use them as the rind is not digestible
.

Vitamin A in the form of beta-carotene is a pigment that protects the health of your eyes and skin.

1. Process the prickly pears through your electronic juicer according to the manufacturer’s directions.
   
2. Add the carrots, followed by the grapes.
   
3. Stir or shake the juice thoroughly to combine and serve immediately.
   

PER SERVING:
 Calories: 250 | Fat: 1.5g | Protein: 4g | Sodium: 116mg | Carbohydrates: 61g | Sugar: 30g

So good tasting, you’ll want some every day! Passion fruit is rich in fiber, potassium, and vitamins A and C
.

Choose fruits that are well ripened, plump, and heavy for their size. Fruits with a lightly wrinkled skin are actually more flavorful. Scoop out the pulp and discard the tough shell.

1. Process the peaches through your electronic juicer according to the manufacturer’s directions.
   
2. Add the raspberries, followed by the passion fruit.
   
3. Stir or shake the juice thoroughly to combine ingredients and serve over ice.