Freshly squeezed juices are an excellent way to consume the
five serves of vegetables and two serves of fruit that nutritionists say that we should eat each day. They also taste really good!
Prepare your fruit and vegetables in advance so that they are ready to go whenever you want a drink. Cut fruit into small, bite sized pieces and place them in separate airtight containers or zip-lock bags. These can be stored in the fridge for up to a week. Store bananas in the freezer so that they are easier to blend.
A lot of the nutrients can be found in the skin of a fruit or vegetable so wherever possible, leave the skins on (this is obviously more realistic for, say, carrots than something like oranges). You can always strain the juice before you drink it.
Different fruits and vegetables have different benefits and values. Whether you're juicing up for health reasons, to gain more energy or for something else, there's a juice to suit you.
Note: one serve of fruit or vegetables is equivalent to about one cup.
Fruit and Veggie Drink1 apple
2 oranges
1 carrot
1 celery stick
Half a beetroot
Place all ingredients in a blender and liquefy. Strain the drink and serve with ice. This juice will provide you with your full recommended daily intake of fruit and half of your RDI of vegetables.
The Cold Buster1 orange
1 pineapple
1 guava
A pinch of crushed ginger
Pulse the pineapple first to make a pulp free juice. Next, add the orange, guava and ginger and liquefy in a blender. Leave the orange pulp, as this contains a lot of vitamin C. Serve cold. This juice is said to help your immune system.
Apple Cleanser2 apples
2
kale leaves
1 celery stick
1/3 cucumber
Half a beetroot
Blend the celery, beetroot and kale leaves together. Slowly add the apples and cucumber and strain before serving. This juice is a good detoxing aid and an excellent source of vitamins and minerals.
The Energiser Bunny
2 bananas
1 serve watermelon
1 serve strawberries
Passionfruit pulp
Pinch of
guarana powder (optional)
Place bananas, watermelon, strawberries and guarana in a blender and process. Strain into a tall glass and stir in passionfruit pulp. This juice is sweet and tasty and is said to provide users with an energy hit.
