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Get Juiced: Five Recipes to Help You Get Started with Fruit and Vegetable Juicing

This year, when I returned to student life after a six year hiatus, I was shocked to learn that dietary habits of 18-to-22-year-olds have changed very little since my undergrad days (way back at the start of the 21st century). Perhaps my surprise was naive; kids will be kids, right? But given that our food “zeitgeist,” if you will, has evolved dramatically in the last decade--with farmers’ markets, CSA’s, and organic markets taking hold of the national consciousness--I imagined more students would be excited about plant-centric eating. While many students do use words like “local” or “organic” in conversation, few of them eat enough of the vegetables and greens that are so vital to good health, disease prevention, and nutritional adequacy. In a 1998 survey at a state university, 10% of students were determined to have critical vitamin C deficiencies. In spite of the fact that our culture is getting “greener,” the dismaying truth is that many of our diets have not yet caught up.

This isn’t only a problem for students: it’s a problem for anyone who is short on time, money, or both. It is a major challenge for all people with demanding careers, families, and serious obligations. Even I, self-proclaimed vegetable addict, understand why it’s so hard for so many people to eat fresh produce. You come home. You can either a) rifle through loose vegetables in the fridge, peel them, chop them, and then figure out what the heck to do with them, and how to incorporate them into a legitimate meal, or b) yank something out of a box, a bag, the pantry, or the freezer. What would you do?

Well I hope you’d eat the vegetables. But I also realize that I’m asking you to put a lot more thought, time, and creativity into your meal than you would if you were to nuke a burrito. And what happens when a fridge full of produce gets passed over for the pantry or the freezer? The produce goes bad, and you start to question whether all those veggies are a waste of money.

They’re not. I promise. But if you’re seriously short on time, you may need to find ways to harness a lot of veggie power without a lot of cooking. Because sometimes, life gets in the way. This is where juicing--that is, using a home juicer to make all sorts of vegetable and fruit concoctions--can be such a tremendous lifesaver.

I’m probably not the first person to tell you all about juicing. Juicing is tremendously popular these days, thanks in part to pre-packaged “cleanses” like the Blueprint Cleanse. But the truth is that you don’t have to stop eating to get juicing--in fact, most people find that juicing becomes more meaningful when it’s a daily or regular habit, rather than a bi-annual form of meal replacement.

So what are the real benefits of juicing? Well, to begin, juice offers us a flood of vitamins and minerals: juicing extracts these key nutrients from vegetables while discarding the fiber, so that you can absorb and assimilate them without any strain on your digestive system. Juicing also enables volume of micronutrients; most people could never consume in a day the amount of vegetables that can be easily put into a cup or two of juice. Lastly, juicing is a great way to consume vegetables and fruits if one happens to be outlandishly busy. A cup of nutrient-rich vegetable juice can be sipped quickly and on the go, or throughout the day. It allows you to take in a ton of nutrition without having to slow down. Think of it as functional food: it’s no stand in for the tastes, pleasures, and benefits of solid food (which offers you far more protein and starch than juicing ever will), but it is a great way to get nutrition with minimal fuss.

There’s another important benefit here: fresh juices can often render vegetables more appealing to those of us who are, well, a little squeamish about them. Carrot, apple, and romaine juice can be served to kids who won’t touch greens, while a heavy green juice (think kale, cucumber, celery, spinach) can persuade even squeamish eaters to get their green veggies on, provided there’s a little lemon, ginger, and apple in the mix. It’s as if juicers were invented to fill in the gaps that many of us have (understandably) allowed to form in our diets.

And the best news is that juices are as delicious as they are efficient. Here, for your sipping pleasure, are my top 5 favorite juice recipes.

5 Amazing Smoothies

This Recipe is :

Dairy FreeHealthyVegan

Serves

1 - 2

Ingredients

The Green Lemonade

1 green apple
1 inch knob ginger
5 large stalks celery
1 cucumber
1 large handful parsley
5 stalks kale

The Pink Lady (inspired by Cafe Blossom in NYC)

1 pear
1 beet
1-2 inches ginger
1 ½ cups pineapple, in chunks

Carrot Cayenne Elixir

5 large carrots
2 navel oranges
Dash cayenne pepper

Sweet & Sour

1 apple
1 large cucumber
1-2 cups grapefruit
Fresh mint

Salad Through a Straw

3 large carrots
1 beet
4 large stalks celery
1 large handful of spinach, parsley, or other dark green
2 broccoli florets
1 small cucumber
1 inch knob ginger

 

Preparation

  1. Simply run ingredients through your juicer, and get going!

EXPLORE MORE VEGAN RECIPES WITH THESE INGREDIENTS


Beet Recipes

 

 

Browse through similar recipes below:

The Anatomy of a Filling, Healthy Green Smoothie: What to Use and What to Skip

Green Monster Smoothies

Green Superfood Detox Smoothie

Green Superfood Detox Smoothie

Breakfast Berry Smoothie With Cacao Drizzle and Chia Pudding [Vegan]

Breakfast Berry Smoothie With Cacao Drizzle and Chia Pudding [Vegan]

Neapolitan ‘Milk’ Shakes [VEGAN]

Neapolitan-Milkshake

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4 comments on “Get Juiced: Five Recipes to Help You Get Started with Fruit and Vegetable Juicing”

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Dyan
10 Months Ago

Hi! I use the health master blender so I get full benefit from the veggies/fruit. The issue I have with some recipes is they make so much but I heard that you can't really keep the juice for too long. How long can you keep it? Thank you, enjoying your site.


Reply
Nina
2 Years Ago

Hi Gena Thank you very much for your recipes. I bought last weekend, a juice extractor and it runs at full speed at home. Love from Sweden / Nina


Reply
Sophie
2 Years Ago

Hi Gina, I have two questions about juicing. 1) I have heard a lot about how juicing sends your blood sugar "soaring" because you don't have the fiber to "slow it down"...Is that really a big issue if you're mixing some high-sugar vegetables or fruits with other vegetables that are lower in sugars? (which leads me into my next question...) 2) I am a huge advocate of food combining. I find it is to be very helpful for digestive issues. Would juicing fruits with vegetables (or high-sugar and low-sugar vegetables) together cause undesirable consequences for those with VERY sensitive disgestive systems? OR would it not matter because you are not eating it - you are just drinking the water/sugar/vitamins/enzymes/minerals? Thanks so much <3


Reply
genahamshaw_ogpblogger
30 Jan 2012

Hi Sophie! 1) It's true that juices can raise blood sugar, but "soar" is a bit of an exaggeration if you balance fruit and vegetable juice to avoid too much sugar. Additionally, I typically drink juice *with* a meal or as a snack not long after or before another meal, which means that the sugar is digested more slowly than if I used juice as a meal replacement (which I do not recommend. 2) I don't agree with food combining theory, but most people I know who do find that juice "defies" most of the rules, and is tolerable even for sensitive systems. Thanks for reading! G



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