ŠCopyright Nicole Graves, The Sweeter the Juice, LLC. No part of this book may be produced by any means, nor transmitted, nor translated into a machine language, without the written permission of the publisher. The right of Nicole Graves to be identified as the author of this work has been asserted in accordance with sections 77 and 78 of the Copyright, Designs & Patent Act 1988. Conditions of sale This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent,
resold, hired out, or otherwise circulated without the publisher’s prior consent in any form of binding or cover other than that in which it is published and without a similar condition, including this condition, being imposed on the subsequent purchaser. Disclaimer The techniques and advice described in this book represent the opinions of the author, based on her experience. The author expressly disclaims any responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes or recommendations suggested herein. If in any doubt, or if requiring medical advice, please contact the appropriate health professional.
Table of Contents Introduction ............................................................................................................ 2 Minty Fresh ............................................................................................................. 3 Pineapple Spice Cooler ........................................................................................... 4 Raspberry Beret ...................................................................................................... 6 Grapefruit Sweet Tart ............................................................................................. 7 Jalapeno Popper...................................................................................................... 8 Sweet Potato Creamsicle ........................................................................................ 9 Tossed Salad .......................................................................................................... 10 Mellow Yellow ....................................................................................................... 11 Pineapple Sunrise.................................................................................................. 12 Berry Beety............................................................................................................ 13 Go-To Green .......................................................................................................... 14 Rx Tea .................................................................................................................... 15 Apple Licorice ........................................................................................................ 16 The White House................................................................................................... 17 Pucker Up .............................................................................................................. 18 Berry Goody .......................................................................................................... 19 Grasshopper Smoothie ......................................................................................... 20 Citrus Overload ..................................................................................................... 21 True Blood ............................................................................................................. 22 Beets Me ............................................................................................................... 23 Fruity Ensalada ...................................................................................................... 24 Citrus Collard ......................................................................................................... 25 Green Hawaiian..................................................................................................... 26 Zukes and Cukes.................................................................................................... 27 11 Steps to Jumpstart Your Juicing Journey ........................................................ 28 About The Author ................................................................................................. 34
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25 Fan Favorite Recipes & 11 Steps to Jumpstart Your Juicing Journey
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Introduction I have shared dozens of recipes on social media, but I have never provided these recipes with exact measurements in one central location. My juicing tastes have evolved, going from a lover of super sweet juices (still love‘em) to a connoisseur of tart green vegetable juices, always appreciating the healing power in ALL juices. This shift is reflected in some of the recipes I have developed and shared. It has been fun overcoming obstacles, tweaking recipes to develop juices using vegetables that I dislike eating. The Berry Beety juice was created because I was determined to find a beet juice that I could drink and enjoy. Quite frankly, my thoughts about beets can be summed up with one wordYUCK! But beets are powerful liver cleansers, blood purifiers, energy boosters, and a great source of antioxidants. I was determined to find a combination that worked for me, and Berry Beety was born. The Minty Fresh juice was a combination that I developed quickly one morning. I fell in love with the minty flavors and so did my Facebook friends. I posted the picture of the juice on Facebook and it was shared repeatedly with over ten thousand people! One of my unexpected favorites was the Sweet Potato Creamsicle juice. Fans were always surprised that they could juice a sweet potato. The combination of sweet potatoes, oranges, and carrots tastes like a creamy creamsicle. Rx Tea is a powerful tea that has too many healing properties to list. I have been drinking this tea regularly and have eliminated allergy symptoms. Facebook friends ask for the recipe all of the time. I have taken this opportunity to compile 25 Fan Favorite Recipes & 11 Steps to Jump Start Your Juicing Journey. I hope you enjoy these recipes. Whatever juicing stage you’re in on your juicing journey, there’s something for everyone, so don’t be afraid to experiment. Drink up!
Nicole Graves
www.thesweeterthejuice.com
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Minty Fresh I created Minty Fresh juice one morning by just throwing these ingredients into the juicer. I fell in love with this combination immediately and my love affair with fresh mint began. It’s light, refreshing—it’s Minty Fresh! Mint aids in digestion and soothes the stomach, helps to eliminate mucus from the lungs and has potent cancer fighting properties. I use red pears whenever available because they seem sweeter and the purple skin has added phytonutrients, but green pears can easily be substituted. Minty Fresh Pear Green Apple Kale Mint 2 Red pears 2 Green apples 15 Mint leaves 8-9 Kale leaves Juice and Enjoy!
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Pineapple Spice Cooler When you combine pineapples, cucumbers, and ginger the result is a sweet and spicy cooler. This juice hydrates the body, helps detox heavy metals, and gives you a double dose of anti-inflammatory goodness! Fresh cucumber juice has the ability to detox the entire body. Drinking cucumber juice is an excellent way to hydrate the body since it is contains beneficial electrolytes that can hydrate deep into the cells and tissues. Pineapple Spice Cooler Pineapple Cucumber Cilantro Ginger ½ Pineapple 2 Large cucumbers 1 Handful of cilantro 1 Inch chunk of ginger Juice and Enjoy!
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Potent Purple People tend to shy away from cabbage juices because the flavors can overpower the juice. Purple cabbage has a milder flavor, and its purple color has huge benefits. Celery helps balance the cabbage flavor, making a delicious and healing juice. Purple colored fruits and vegetables have phytonutrients that ward off diseases. Purple cabbage is rich in vitamins C, K, & B-complex and minerals such as iodine, calcium, magnesium, potassium, and iron. It has been used as remedy for individuals battling anemia and as a tonic to restore strength. It is good for the liver, helps memory, prevents and heals ulcers, and is known to be effective in preventing colon cancer. If you don’t like celery, I have substituted 2 handfuls of spinach for the celery and it was equally tasty. Potent Purple Purple Cabbage Celery Apple Blueberry Lemon ¼ Head of purple cabbage 2 Celery stalks 2 Red apples ½ Cup blueberries ½ Lemon Juice and Enjoy!
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Raspberry Beret I LOVE berries! All berries. They are full of skin-loving antioxidants, are low in sugar, have anticancer properties and are delicious in juices! Raspberries are packed with so many phytonutrients they are remarkable. They have powerful anti-inflammatory, anti-cancer, and anti-aging properties. Raspberries have the ability to cleanse mucus and toxins out of the body, and to help balance the endocrine system, reproductive system, and neurological system. They are also excellent for cardiovascular, circulatory, and cognitive health. Raspberries are known to cleanse mucus and toxins out of the body, and they balance several body systems. Raspberry Beret tastes like refreshing raspberry lemonade. Raspberry Beret Raspberry Apple Lemon 1 Cup Raspberries 2 Apples ½ Lemon Juice and Enjoy!
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Grapefruit Sweet Tart When I first started juicing, it was all about sweet fruity juices. Grapefruit Sweet Tart is kind of sweet, kind of tart, kind of tangy with a smooth minty flavor. I’m all about fruit juices in the morning. Make sure you peel your grapefruit, leaving as much of the white under covering (pith) on the grapefruit as it is nutrient rich. Grapefruit is an excellent source of vitamin C, which supports the immune system. Although grapefruit is thought to be acidic, it has the opposite affect inside the body; it alkalizes the body, which is key in disease prevention. WARNING ABOUT GRAPEFRUIT INTERACTIONS Some prescription medications interact with grapefruit or grapefruit juice. Be sure to check with your physician before consuming grapefruit. Grapefruit Sweet Tart Grape fruit Apple Mint 3 Small red grapefruits 2 Large apples 10-12 Leaves of fresh mint Juice and Enjoy!
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Jalapeno Popper Cucumber is one of my favorite vegetables to juice. It hydrates the body since it is about 95% water, its highly alkaline, can regulate blood pressure and yields a large amount of juice. I can drink cucumber juice alone; it has a mild pleasant taste, almost like water. Pears are a sweet and easily digested fruit that are rich in vitamins and alkaline minerals. Pears provide a hint of sweetness and jalapenos give this juice a wonderful kick. Don’t forget to remove the seeds before juicing the jalapeno unless you want a super spicy juice! Jalapeno Popper Cucumber Apple Pear Jalapeno 2 Pears 1 Green apple 3 Large cucumbers ½ Jalapeno Juice and Enjoy!
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Sweet Potato Creamsicle Juicing a sweet potato seems strange, but it is delicious! Sweet potatoes give juices a creamy milkshake vibe. When sweet potato is combined with oranges and carrots, the flavors come together and taste like a Creamsicle! Sweet potatoes are one of the greatest sources of beta-carotene, even higher than carrots. This juice is a beta-carotene powerhouse. Our body converts beta carotene to vitamin A, which is essential for a healthy immune system, strong bones and eye health. As an added bonus, carrots and sweet potatoes are outstanding for the complexion! Drink up. Sweet Potato Creamsicle Sweet Potato Carrot Orange 3Oranges 1 Sweet potato 6-8Carrots Juice and Enjoy!
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Tossed Salad You might not consider romaine lettuce a nutrient dense leafy green, but it is. It contains all 8 of the essential amino acids. I love juicing romaine lettuce, because it has high water content and yields a large amount of juice quickly. The tossed salad juice is green, light, and refreshing, but not extremely sweet. Arugula is bitter, but it is a powerful detoxifier. It’s an excellent source of vitamins A, C, and K and is excellent for brain health. Go easy on the arugula, until you taste it. Tossed Salad Arugula, Pear, Romaine, Lemon 1 Head of romaine lettuce 3 Green pears ½ Lemon 1-1½ Handfuls of arugula Juice and Enjoy!
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Mellow Yellow I love eating raw peppers, so I figured, why not juice them. Green and purple peppers have a slightly bitter flavor, while the red, orange and yellow peppers are sweeter and have an almost fruity flavor. Bell peppers are packed with vitamin C, with up to six times as much as oranges. Mellow Yellow Yellow Pepper Yellow Apple Lemon Ginger 3 Yellow peppers 3 Yellow apples ½ Lemon 1 ½ Inch Chunk of ginger (or Jalapeno) Juice and Enjoy!
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Pineapple Sunrise Pineapples are one of my all-time favorite fruits to juice. It’s a sweet and juicy antiinflammatory fruit that fights mucus in the body. Pineapple Sunrise is an excellent morning juice packed with vitamin c, detoxifiers and anti-inflammatory properties. Pineapple Sunrise Orange Pineapple Lemon 3 Oranges ½ Pineapple ½ Lemon 1-2 Inch chunk of ginger Juice and Enjoy!
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Berry Beety Berry Beety is THE beet juice for the beet hater. The first couple of times I juiced beets, I disliked the taste and struggled to finish the juice. Because beets are such powerful cleansers, blood purifiers, great for the heart, energy boosters, and rich in antioxidants, I became determined to find a combination that I actually enjoyed. As a result, Berry Beety was born! You can hardly taste the beets, and you reap all of the benefits. Strawberries loaded with Vitamin C help to boost the immune system by warding off colds, flus, and infections. They are also well known for improving eyesight and skin elasticity, are rich in antioxidants, and they can help rebuild, repair and rejuvenate the body. If you dislike beets, reduce the amount of beet to 1 or even ½ until you can work your way up to 2 beets. Berry Beety Beet Apple Lemon Strawberry Ginger 2 Small beets 2 Red apples ½ Lemon 2 Cups of strawberries Juice and Enjoy!
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Go-To Green When I am crunched for time in the morning, and I don’t want to give too much thought about making juice, Go-To Green is my quick and easy juice. I always have kale, lemons, pears, and ginger on hand. Kale is one of the healthiest leafy greens around; it’s loaded with antioxidants, anti-inflammatory nutrients, and anti-cancer nutrients. Go-To Green Kale Parsley Pear Lemon Ginger 2 Pears 3 Handfuls of kale I Handful of parsley ½ Lemon 1-2 Inch chunk of ginger Juice and Enjoy!
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Rx Tea I LOVE Rx Tea! I drink it every day. The benefits of this tea are almost endless. Turmeric is a POWERFUL cancer fighter, anti-inflammatory, anti-microbial, effective in treating respiratory illness, known to reduce the risk of type 2 diabetes, a natural liver detoxifier, natural pain killer, aids in fat metabolism and is a natural anti-histamine. Ginger is another powerful antiinflammatory, soothes the stomach, is a potent cancer fighter, and a natural antihistamine. Lemon is a detoxifier and a rich source of vitamin C.Raw Honey has antibiotic, antifungal, antiviral, antiseptic, anti-aging, and anti-cancer properties. It has the power to strengthen the immune system, promote digestive health, and reduce throat irritation, calm nerves, relieve morning sickness, balance blood sugar, heal ulcers, purify the blood, fight off colds and flu, and soothe sore throats and laryngitis. Rx Tea Ginger Lemon Turmeric Raw Honey 1Lemon 3 Inch chunk of ginger 1 Inch chunk of turmeric or ½teaspoon of organic turmeric powder Raw honey (to taste) 10-12 oz. of warm (not boiling) water Juice the lemon, ginger root and turmeric root, and combine the juice with warm water and raw honey. If you cannot find turmeric root, use organic turmeric powder and stir into the mixture. Juice and Enjoy!
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Apple Licorice Fennel is known to help strengthen hair, prevent hair loss, relax the body, and sharpen the memory. Fennel is not a juicing staple for me, but I enjoy juicing with it occasionally. It has an interesting mild licorice flavor that juices well with apples. The fennel bulb, stalk, leaves and seeds are all edible. Fennel is nutrient dense, packed with folic acid, vitamin C, magnesium, cobalt, iron, and essentials oils that contain powerful anti-bacterial and antifungal properties. Fennel is known as an anti-inflammatory and a potent cancer fighter. Apple Licorice Fennel Apple Ginger Parsley ½ Fennel bulb and stems 2 Apples 1 Handful of parsley 1 Inch chunk of ginger Juice and Enjoy!
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The White House When would you ever eat a whole head of cauliflower? The answer for me is NEVER. The White House is a yummy healing juice. Cauliflower is a nutrient-rich vegetable that is excellent for supporting a strong immune system and optimum health. Cauliflower is known to have anti-cancer properties; It supports detox functions for the liver and spleen, and can aid in cleansing the blood, tissues and organs. The White House Cauliflower Yellow Apple Lemon 1 Head of cauliflower 4 Yellow apples ½ Lemon Juice and Enjoy!
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Pucker Up Any juice with a lemon lime twist is always better. Fresh cucumber juice may taste “bland” to some, but it quenches thirst and cools the body. Cucumbers alkalize the body, helps regulate blood pressure and reduces water retention. The juice of lemons is very alkaline and balances the pH within the body. Lemons are extremely high in concentrations of vitamin C that enhance the strength of the immune system, fight illness, and reduce inflammation. Limes are excellent for the skin. Pucker Up Cucumber Apple Lemon Lime 3 Cucumbers 2 Apples ½ Lemon ½ Lime Juice and Enjoy!
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Berry Goody You can’t go wrong with berries. Blueberries are not only delicious, but are considered to have the most antioxidants among all fruits and vegetables. They are loaded! Blueberries strengthen all body systems and are especially good for the heart. They are excellent liver and blood cleansers, and can be used to fight urinary tract infections. Blueberries also have the ability to repair tissues and keep the immune system strong. Berry Goody Orange, Strawberry Blueberry 3 Oranges 2 Cups of strawberries ž Cups of blueberries Juice and Enjoy!
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Grasshopper Smoothie I don’t make many smoothies, because I am a hardcore juice lover, but this smoothie is the bomb! Many people don’t realize that the best way to absorb the nutrients in a smoothie is to juice the main ingredients, and then blend that juice with an avocado, banana, or whatever item you are using to give your smoothie its creamy consistency. The Grasshopper Smoothie uses kale, which is a nutritionally dense leafy green, avocados that are easily digested and contain good fat, and pineapple which has powerful anti-inflammatory properties. Grasshopper Smoothie Pineapple Kale Apple Lemon Avocado ½ Pineapple 8-10 Kale leaves 1 Apple ½ Lemon 1 Avocado Juice the ingredients and blend with an avocado. Enjoy!
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Citrus Overload Oranges, grapefruit, lemon and ginger makes an awesome morning citrus detox juice, packed with vitamin C and healing anti-inflammatory properties. Oranges are excellent for the digestive tract and help to remove toxins from the colon. Oranges have been known to help prevent cancer, lower high blood pressure, and fight off viral infections. Citrus Overload Grapefruit Orange Lemon Ginger 1 Grapefruit 2 Oranges ½ Lemon 2 Inch chunk of ginger Juice and Enjoy!
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True Blood True Blood is a rich, dark red colored juice that cleanses the liver and has an abundance of health-promoting properties. The grapes in this recipe take the juice to another level! Grapes are anti-inflammatory, anti-cancer, anti-microbial, anti-viral, and anti-aging. You better hurry up and make some! True Blood Beet Grape Strawberry Lemon 2 Small beets with greens 2 Cups of grapes 1 Cup of strawberries 1 Lemon Juice and Enjoy!
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Beets Me Each beet recipe has different benefits. Beets Me has all of the liver cleansing and purifying qualities, but also has anti-inflammatory and metal detoxification properties from the pineapple and cilantro. It’s fruity and tropical with a hint of beet flavor. Again, you can work your way up to two beets. Beets Me Beet Strawberry Pineapple Lemon Cilantro 2 Small beets 2 Cups of Strawberry ½ Pineapple ½ Lemon Handful of cilantro Juice and Enjoy!
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Fruity Ensalada Fruit salad is one of my favorite summertime treats, so why not drink it! Fruity Ensalada is packed with vitamin C, chlorophyll, and is sweet and fruity. You can’t go wrong with this juice. Fruity Ensalada Romaine Apple Lemon Orange 2 Oranges 2 Apples ½ Lemon 1 Head of romaine Juice and Enjoy!
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Citrus Collard Kale is usually my go-to leafy green, but I love eating and juicing collards too. They have a distinctly different flavor from kale, and they juice well with apple and citrus. Collards are known to lower cholesterol, are cancer fighters, and promote detox. Collard greens contain anti-viral, anti-biotic, anti-inflammatory and anti-cancer compounds. Citrus Collard Collard Apple Parsley Lime 4-5 Large Collard Leaves 3 Apples ½ Lime Handful of parsley Juice and Enjoy!
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Green Hawaiian If you dislike juicing leafy greens, then pineapple is your solution. You can never go wrong adding pineapple to your juices! Pineapple mixes well with bitter greens, balancing them out, turning all green juices into an island treat. The Green Hawaiian is a sweet green powerful juice. Green Hawaiian Pineapple Spinach Kale ½ Pineapple 2 Handful of spinach 2 Handfuls of kale Juice and Enjoy!
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Zukes and Cukes Zucchini is mild like cucumber, so it’s only natural that they juice well together. This juice is not very sweet, but it is light and minty. Zucchini is packed with antioxidants, and has antiinflammatory and anti-cancer properties. Zukes and Cukes Zucchini Cucumber Green Apple Mint 3 Zucchini 2 Cucumbers 2 Green Apples ½ Lemon 10-12 mint Leaves Juice and Enjoy!
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11 Steps to Jumpstart Your Juicing Journey 1.
Understand the Definition of Juicing
What Is Juicing? Juicing is the extraction of the juice or liquid and vital nutrients from fruits and vegetables. This is achieved by using a juice extraction machine or a juicer to crush the cells of the plants and fruits, separating and removing the fiber and the pulp from the produce while extracting live raw juice. The resulting liquid contains most of the vitamins, minerals, and plant chemicals (phytonutrients) found in the whole fruit. 2.
Know the Benefits of Juicing
Juicing offers many benefits that eating fruits and vegetables cannot provide. •
•
• • • • • •
Juicing is a quick and easy way to incorporate more fruits and vegetables into your diet. It’s easy to fulfill the recommended daily allowance of fruits and vegetables by juicing them. Juicing allows your body absorbs the vital nutrients, enzymes, antioxidants at a much higher rate than eating the fruits and vegetables. The removal of fiber from the produce essentially “pre-digests” the fruit and vegetables. Juicing is wonderful for digestive health. The extracted juice, vitamins, minerals and phytochemicals are almost immediately delivered to your bloodstream Juicing allows you to consume larger quantities of healthy fruits and vegetables Juicing allows you to add a greater variety of fruits and vegetables into your diet. Most often we eat the same fruits and vegetables. Juicing provides increased energy and can provide enhanced mental clarity Juicing boosts your immune system Juicing is a quick and healthy way of getting your daily vitamins
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Learn that Juicing and Blending are VERY Different Techniques
The terms juicing and blending are not interchangeable; they are two completely different forms of reaping nutrients from fruits and vegetables. Juicing is the extraction of juices along with the vitamins and minerals from fruits and vegetables, separating the fiber to form a liquid. Blending is the process of finely chopping up the entire fruit or vegetable, skin, fiber and all, in a blender to produce a smooth thick drink. They are both effective ways to feed your body nutrients, but are two very different methods. Vitamix, Nutribullet, Ninja, and Blendtech are all high speed blenders that make smoothies. They are not juicers; however, the liquefied contents can be strained through a nut milk bag to remove the fiber, pulp and skin. The good news is you can choose to both juice and make smoothies I have already discussed some of the benefits of juicing. Here are some of the benefits of blending: •
Blending helps with digestion because the fruits and vegetables have been broken down to liquid form
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Blending allows you to make nutrient dense drinks using nuts, seeds, fruits and vegetables.
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Blending can be used to make smoothies, which can be used as a meal replacement.
• • •
Blending provides fiber since all parts of the fruit and vegetable remain. Blending is a tasty way to increase your vegetable consumption by including leafy greens in your smoothies to make healthy green smoothies. Smoothies are easy to make with quick clean up
4.
Learn About the Different Types of Juicers
There are many brands of juicers on the market these days. For the most part they can be categorized into three main types: centrifugal, masticating, and triturating. The centrifugal juicer is the most common juicer available in stores. This machine typically has a round shredder disc with sharp blades. This disc spins at high speeds while grinding and grating the fruits and vegetables into tiny pieces to extract the pulp. The centrifugal juicer pushes the fruits and vegetables through the strainer by spinning at a very high rotation per minute (rpm). This machine is usually on the low end of the juicer price range, so it is great for those on a budget or those who are just beginning to juice and don't want to make a big investment. Centrifugal juicers are fast because of their high rpms but the downside to using this type of juicer is that centrifugal juicer is typically loud, doesn't juice leafy greens well, and heats the juice causing some oxidation.
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The masticating juicer operates at a much slower speed. It extracts juice by slowly chewing the fibers and breaks up the cells of vegetables and fruits. This extraction method provides a higher quality juice rich with key vitamins, minerals and phytonutrients. Typically, masticating juicers are more expensive than centrifugal juicers. Since the masticating juicer works at a much lower rpm, you can expect that the juicing process will take longer. The triturating juicer is primarily for those who really want a top of the line juicer. They are excellent juice machines that provide a very high quality juice. The triturating juicer turns at a slower rate than both the centrifugal and masticating juicers, but uses a two-step process for extraction. The first step crushes the fruits and vegetables, while the second step presses the juice. This process eliminates more fiber, while extracting enzymes, vitamins, and minerals. Juicing time is longer with twin gear juicers due to the slower juicing process, but the juice quality is much higher. Triturating juicers extract a large quantity of juice, provides high quality juice, juices all kinds of produce, is extremely quiet, and produces very little foam. *There are also specialized juicers such as citrus juicers, wheatgrass juicers, and manual juicers that can be used to make specific types of juices. 5.
Understand How to Select a Juicer for Your Needs
There are several factors to consider before purchasing a juicer. Evaluate each factor and then decide which juicer best suits your needs. Speed. Juicers have different rotations per minute (RPMs) which affects the speed of the juicer. Typically, the slower the speed, the better the juicer. A juicer with low RPMs produces a more nutrient dense juice. These juicers squeeze and “chew� the food slowly, causing almost no heat. It does not heat the juice up and it preserves enzymes and the vital nutrients in the juice. Quality of Juice. For many people, the primary reason for juicing is to improve overall health by drinking the key nutrients and absorbing them directly into the body. If that is your focus, then it is important to consider how well the juicer preserves the vital nutrients and how efficiently it extracts these nutrients. Again, a faster juicer typically yields less juice and heats up and oxidizes the juice, yielding a lower quality juice. Price. Juicers can range in price from as low as $60 for your department store find to upwards of $2,500 for your top-of-the-line juicer. If juice quality is important to you, then be prepared to pay a couple hundred dollars for a juicer. If you just want to juice every now and then, opt for a less expensive juicer. No need to let dust collect on a top-of-the-line juicer!
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Prep Time. Some juicers require fruits and vegetables to be chopped up into smaller pieces. This can slow you down when trying to prep your juices. Pay attention to the juicer chute size. Yield. The amount of juice that is extracted from your fruits and vegetables is key. Because organic fruits and vegetables can be costly, you want to maximize the amount of juice you get. Dry pulp is a good indicator that your juicer is efficient. Size. Many juicers are large, heavy, and can take up a lot of counter space. Pay close attention to the size of the machine you are considering. Typically, more expensive juicers are bulkier. If counter space is an issue, shop around. My current juicer has a relatively small footprint. Noise Level. My first juicer was extremely loud. If noise level is important to you, then consider a quieter more costly model. Ease of Cleaning. Some juicers have many parts to assemble and break down when it’s time to clean up. If you have a busy schedule, then you should take that into account before buying. Again, my current juicer has a couple of parts and I can make my juice quickly and get out of the door. 6.
Get Knowledgeable about Making Delicious Juices
If you are a beginner juicer, a recipe book will be a lifesaver for you. Grab at least two good recipe books to ensure your success. My two favorite juicing books are:Juiceman's Power of Juicing and the The Juicing Bible . 7.
Clean Out Your Refrigerator and Cabinets
If you are embarking on a new journey to improve your overall health, take it seriously and remove temptations. Take the time to eliminate processed junk foods to ensure success on your juicing journey. 8.
Shop for Fruits and Vegetables
It is best to juice with organic fruits and vegetables. This produce if free from pesticides and permits you to juice your produce with the skin on, which maximizes nutrient intake. Remember to buy try buy organic as often as possible. If you cannot buy organic, use the “Dirty Dozen” and “Clean 15”food guide to discern which fruits and vegetables must be
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purchased organic and which foods can be purchased conventional. The Environmental Working Group (EWG) has released its annual Shopper’s Guide to Pesticides in Produce. 2013 Dirty Dozen List The fruits and vegetables that rank the highest in pesticide load are known as the Dirty Dozen, and the EWG advises that if you can’t afford to buy all organic produce, you should at least buy organic versions of these 12 items. There are also two extra Dirty Dozen vegetables on the list. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.
Apples Strawberries Grapes Celery Peaches Spinach Sweet bell peppers Nectarines Cucumbers Potatoes Cherry tomatoes Hot peppers
Two additional vegetables were added to the list this year—domestically-grown summer squash and leafy greens, specifically kale and collards. These crops did not meet traditional criteria but were commonly contaminated with pesticides exceptionally toxic to the nervous system. 2013 Clean 15 list The produce with the least amount of pesticide contamination are known as the Clean 15. If you can’t afford to buy organic, but you want to be exposed as little as possible to pesticides, these 15 fruits and vegetables should make up a good amount of what you eat. Please keep in mind that while corn does not have heavy pesticides, the majority of corn is genetically modified. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
Mushrooms Sweet potatoes Cantaloupe Grapefruit Kiwi Eggplant Asparagus Mangoes Papayas Sweet peas – frozen
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25 Fan Favorite Recipes & 11 Steps to Jumpstart Your Juicing Journey
11. 12. 13. 14. 15.
Cabbage Avocados Pineapple Onions Corn
9.
Develop an Integration Plan.
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When just starting out, start out slowly. It is not necessary to jump right into a juice fast if you have never juiced before. You can start by simply adding one or two juices a day to your regular eating routine. Gradually increase the amount of juice as you become more familiar with juicing, recipes, and your daily routine. Keep juice combinations simple to avoid overwhelming yourself. It is easy to want to experiment with a lot of fruits and vegetables, but this will simply lead to you purchasing too many fruits and vegetables for a newbie and wasting money. When I first started out, I stuck with 2-3 ingredient combinations until I became familiar with flavors and combinations that I enjoyed. 10.
Get Prepared.
To save time in the morning, wash some fruits and vegetables in advance and package them in the refrigerator grouping them based on the juices you plan to prepare in the morning. 11.
Stay Motivated!
This is probably one of the most important components to jump starting your juicing. It only takes 21 days to create a new habit. It is important to have clear goals established that are specific, so that you can maintain your new path towards wellness. Eliminate the thought that this change is going to be difficult. These thoughts will prevent you from making changes and will cause you to revert to your original patterns. Challenge the inhibiting thoughts and know that it is simply a belief that comes from you, and that you subscribe to it. Sources World's Healthiest Foods LIVESTRONG
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Juicy Bits
25 Fan Favorite Recipes & 11 Steps to Jumpstart Your Juicing Journey
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About The Author Nicole Graves is an Avid Juicer and Health Coach whose motto is “The Sweeter The Juice…The Sweeter The Life”! Having a passion for juicing and the amazing health benefits it brings, Nicole has made it her mission to help others use this approach to improve not just their body but their entire well-being (mind, body and spirit). She generously shares information on the benefits of juicing, offers tips and recipes and provides daily words of encouragement and guidance on all that’s related to health and well-being. Known for her ability to integrate juicing into even the most hectic lifestyles, Nicole has become the “GO-TO” expert among those looking to improve their health. Her clients are most appreciative for her ability to inspire, motivate and help them increase their energy, lose excess weight, heal themselves of aches and pains and even change their overall eating and fitness habits. Being the fun-loving person that she is, Nicole has taken her approach to juicing a step further by making it simple and enjoyable. She shows people how to make creations that will not only make their juices nutritious, but delicious too! Find out more about Nicole and her healthy and tasty juice creations by visiting www.thesweeterthejuice.com
You can also connect with Nicole here: http://www.facebook.com/ncgraves http://www.twitter.com/nicolecgraves http://www.pinterest.com/nicolecgraves http://www.instagram.com/nicolecgraves
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