Fruit and vegetable juices are popular. And this is good, because they are one of the pillars of a healthy and balanced diet. Check out all of our practical tips for making fruit and vegetable juices at home and enjoy their many health benefits.
Fruits and vegetables: what are their benefits?
To be healthy, we need to get nutrients daily, mostly from our diet. A varied diet is the foundation of a healthy diet. Among the major food categories are fruits and vegetables, true nutritional treasures.
As a result, these last contain lots of nutrients. Among them are mainly:
- alimentary fiber;
- Vitamins (A, C, B2, B6, K, folic acid, etc.);
- Minerals (potassium, iron, magnesium, calcium, copper, etc.);
- Several antioxidant compounds.
Each fruit contains different nutrients. They can be eaten whole fruit or as juice, compote, puree, and even frozen or cooked… But to get the most nutrition, it is preferable to consume them fresh.
The perfect juicerextractor : “It offers 10-30% higher juice yield than centrifuge or one blender“, – says Clemence Roquefort, author of the book Juicer Recipes, 140 Vitamin Filling Recipes (ed. Larousse). “With its maximum pressure, one or two fruits or vegetables can be enough to fill a glass and there is little waste.”
In addition, due to the very low and slow rotation of the juicer screw, the juice retains some nutrients, such as vitamin C, better. Another advantage is that it makes much less noise. “Then the choice depends, first of all, on the budget, because A juicer is much more expensive than a juicer.”
“One certain fruits should be avoided”, says the specialist. “This refers to bananas or avocados that don’t give juice. It’s the same with citrus peels, which also give bitterness.”
What are the best juice mixes to choose?
To benefit from a wide range of micronutrients, families are multiplying (pumpkin, citrus fruits, cabbage, etc.) and colors (red, orange, green…), giving preference to seasonal plants.
To get a good balance between sweetness of taste and contribution, it is best to put 30-40% fruits on 60-70% vegetables.
“It’s not hard”, insists Clemence Roquefort. “Carrots, squash, beets, spinach, or kale can complete the right ratio of vegetables and make delicious juices. For the rest, you should let your preferences and creativity speak for themselves, starting with two or three ingredient juices.”
First of all, vegetables and fruits should be used raw and when edible, then with a peel (then you need to take organic and wash well);
If you have an extractor, there is no need to remove the seeds because they come out of the pulp and are therefore not consumed. “To get the maximum amount of juice, you simply cut the ingredients into pieces and pass them one by one through the device to get a ripple effect.”
To boost them intake of vitamins, minerals and antioxidants without increasing energy consumption add spices (ginger, turmeric, cinnamon, vanilla…), fresh herbs (mint, basil, parsley…) and even, seaweedbrewer’s yeast flakes, wheat germ… We can also, but given their high lipid and energy intake, add oilseeds (walnuts, hazelnuts, etc.) and/or seeds (sesame, poppy, chia, etc.).
3 healthy fruit and vegetable juice recipes
Detox Juice Recipe: Apple and Cabbage
For 1 large glass: 3 apples, 4 cabbage leaves
- Cut the apples into quarters, rinse the cabbage leaves.
- Squeeze the juice from the cabbage, then the apple slices.
Weight Loss Juice Recipe: Apple, Carrot and Pineapple
For 1 large glass: 2 carrots, 1 apple, 150 g pineapple, ½ lemon.
- Peel carrots and pineapple.
- Cut the carrot into pieces and the apple, pineapple and unpeeled lemon into pieces.
- Pass everything through the juicer, alternating between them.
Healthy Glow Juice Recipe: Beetroot and Cucumber
For 1 large glass: 1 beetroot, ½ lemon, ½ cucumber
- Peel and cut the beetroot and lemon into slices.
- Cucumber cut into slices.
- Pass everything through the extractor.
The ideal to benefit from the nutritional contribution of juice is to consume immediately in a hurry or, at the latest, during the day in a cool and dark place. “In this case, it is better to add lemon juice to them to limit oxidation,” Recommended by Clemence Roquefort.
Otherwise freezing remains the best way to preserve juices for a long time without changing their nutritional and organoleptic qualities. “Then you must freeze them as soon as they come out of the extractor, to avoid loss of vitamins, the expert continues. And when you want to try them, let them thaw a little in the refrigerator.”