Stir 1/4 teaspoon of powder into a glass of
juice.• Umeboshi: A paste made from pickled plums, this
Asian health food is valued for its antibacterial and pH
balancing effect. Best of all, it’s used to curb sugar
addiction and cravings. Whisk in 1/2 teaspoon per juice
serving. Group 4: Tinctures, tonics, and elixirs
• Tinctures: The whole or speciﬁc parts of an herb are
immersed in alcohol to extract their active
components. Tinctures are available in whole-food or
health food stores. Some tincture herbs are astragalus
and echinacea for immune boosting; valerian and
hops to calm nerves; dandelion and milk thistle to
cleanse; and ginseng and mint to refresh and
stimulate. You can add tinctures by the drop to juices. Follow guidelines for doses given by the manufacturer
or a qualiﬁed herbalist. • Tonic teas: Tonic herbs are considered superior
because they strengthen the body and prevent illness
(as opposed to medicinal or inferior herbs, which
treat illness). Tonic herbs such as parsley, basil, and
stinging nettles balance and nourish; ginseng,
astragalus, and licorice help the body to adjust to
stress, aging, and pollutants. Whisk up to 1/4 cup of a
tonic tea into a glass of juice. • Elixirs: Teas or whole herb liquid extractions made
from tonic herbs often are combined with natural,
healthy supplements. These drinks are called elixirs. Juices made with antioxidant fruits and/or vegetables
that also include a tonic tea or tincture are great-
tasting elixirs. Juicing T echniquesJuicing can be a part of your diet for life if you build healthy
habits. If your diet is already ﬁlled with 9 to 12 servings of fresh
fruits and vegetables in a day, you’ll be able to move into a
juicing regime fairly quickly. However, if you’re like most people,
and you rely on processed foods and a few over-cooked
vegetables, you’ll need to slowly introduce fresh, raw fruits and
vegetables into your diet. Ease into juicing with fruits and milder vegetables like
celery, fennel, and cucumber. Gradually add fresh greens
like spinach, romaine lettuce, and green and red leaf
lettuce. Next, introduce cabbage and other dark leafy
greens. Finally, use carrots and beets sparingly because
they’re high in sugars. The goal is to move away from all-fruit juices toward all-
vegetable juices or a juice combination of mostly vegetables
and a few fruits. Because the nutrients in fresh raw juices pass
directly through the stomach lining to the blood and the cells,
the best time to drink your fresh juice combinations is on an
empty stomach — at least 30 minutes before or one hour after
meals. When your cells and digestive tract are ﬂushed with the
raw, live, and pure phytonutrients, enzymes, and other
nutrients from fresh fruits and vegetables, your body may
experience a detox reaction. You may suffer from
headaches, fatigue, joint pain, muscle weakness, and/or
diarrhea for the ﬁrst few days after beginning to juice. All
these symptoms should pass within a week, leaving you
with increased energy and a feeling of overall health and
vigor.In this section, I share some of the ways to make juicing easy
and fun for everyone in your family. P e e l i n g ,  s e e d i n g ,  a n d  c o r i n g  ( o r  n o t )
All fruits and vegetables need to be washed with either food-
safe soap and water or vinegar and water before juicing, but
peeling depends on how the plants were grown. If you’re using
organic fruits and vegetables (which I strongly recommend),
don’t peel (the skin is good for you if it’s organic); if you’re
using non-organic, peel before juicing. I leave the cores and seeds intact on fruits and vegetables such
as apples, kiwis, watermelons, cucumbers, and summer squash,
except if I’m planning to use the pulp to make baked goods or
sauces. Because I don’t want to include the harder core and
seeds in products like mufﬁns and quick breads, I core and seed
if I plan to save the pulp. J u i c i n g  f r o m  s o f t  t o  h a r d  a n d  u s i n g
d i f f e r e n t  j u i c e r  s p e e d s
If you have a multi-speed juicer, it’s easiest on the machine if
you start juicing soft fruits and vegetables (like citrus fruits or
tomatoes) at the lower speed, and gradually increase the speed
as the fruits or vegetables get ﬁrmer. You start on low speed
because the liquid in a soft fruit or vegetable is easier to extract
than that of a hard one. If you use a slow speed for soft items, you’ll extract more
juice from them because, at a high speed, they ﬂy right
through the blades and much of the juice remains in the
pulp. In contrast, for hard vegetables like beets and
rutabaga, you need a higher speed of the blades to cut
through the denser ﬂesh, and you need the faster spinning
basket to extract the juice from the ﬁber. J u i c i n g  f r e s h  h e r b s  a n d  g r a s s e s
The ﬁrst time you try to juice cabbage or lettuce leaves, green
grasses, or herbs, unless your juicer can handle grasses, you’ll
ﬁnd that they jam in the basket and make a mess. Cut cabbage
into wedges, and it’ll pass through the juicing basket easily. If you don’t want to add too much strong cabbage taste
to a juice, but you have a few large outer leaves that you
want to combine with other ingredients, the best way to get
the most out of the leaves is to roll them into a tight, long
cylindrical shape and guide them through the feed tube
using celery stalks, carrots, or apple wedges. Herb sprigs and cereal grasses are more delicate and more
difﬁcult to juice without the beneﬁt of a special attachment. If
you wedge a handful of green grasses or herbs in the natural
groove of a celery stalk and use a slow speed, the celery will
keep the grass in place long enough for the juice to be
extracted. You also can “juice” wheatgrass and herbs using a
blender. This method is more efﬁcient in extracting the
essential and active elements in wheatgrass. Here’s how to
do it:
1. In the blender container, combine 11/2 cups water with 2
to 3 cups of fresh wheatgrass. 2. Process the mixture on high for 30 to 40 seconds or until
the grass is liqueﬁed. 3. Line a sieve with a layer of cheesecloth and set it over
a large bowl. 4. Pour the wheatgrass and water through the sieve into
the bowl. 5. Squeeze the cheesecloth to remove all the moisture
from the wheatgrass. 6. Blend 1/4 to 1/2 of the wheatgrass juice into fresh fruit
or vegetable juice. How to Cook with Juices
In Chapter 13, you ﬁnd all sorts of ways to use the pulp from
juice extraction in soup, sauces, and baked products. But cook
with juice? Yes! In fact, cooking with fresh homemade juice is a
ﬂavorful way to reduce calories and fat in recipes and add sweet
or tart tones to vegetables, beans, meat, and ﬁsh dishes. Now, I’m not saying that cooking with juice is better than
drinking fresh, raw juice (or eating fresh, raw fruits or
vegetables) — it’s not. Some of the B vitamins and vitamin C will
be lost during cooking, but many of the other antioxidants and
anti-inﬂammatory phytonutrients will survive the heat, just as
they do when you cook fruits or vegetables. And using juice inplace of butter or olive oil as a marinade, sauce, poaching
liquid, or glaze certainly scores higher for nutrients. So, plan to
make more pure juice than you need and freeze it to use in
soups or stews or as a cooking liquid for vegetables, ﬁsh, or
chicken. It’s delicious and ﬁts nicely into your healthy way of
eating. S a u c e s  a n d  g l a z e s
Use citrus (lemon, lime, grapefruit, orange, or a mixture of
these) or pomegranate juice as a tart glaze in a stir-fry. Add the
juice to the wok and boil it down over high heat until it’s slightly
thick and syrupy. Add the vegetables and cook, stirring
frequently for 5 to 10 minutes or until a knife pierces them
easily. Apple or orange juice makes a sweet, moist poaching liquid for
cooking pork, ﬁsh, or chicken. In a skillet or saucepan, bring
about 1 cup (enough to come halfway up the meat) of apple or
another fruit juice to a simmer. Add the chops, ﬁsh, or chicken;
cover; reduce the heat; and gently simmer, turning occasionally
until the pork is tender and a meat thermometer reads 176°F or
until the chicken or ﬁsh is opaque and the juices run clear. To make a marinade with juice, chop three green onions and
combine with 1 cup of orange juice (or a mixture of orange,
lemon, lime, and grapefruit juice) with 3 tablespoons soy sauce. Marinate chicken or ﬁsh in the refrigerator for four hours or
overnight. Turn the meat occasionally. The amount of marinade
may be doubled (or tripled) depending on the amount of meat. You can make a tangy vinaigrette by combining 1/2 cup of
orange, kiwi, or pomegranate juice with 3 tablespoons
champagne vinegar and 2 tablespoons avocado or olive oil. Mix
well and toss with cooked whole grains or raw greens.P a s t a  a n d  r i c e
Make a tangy pasta or rice dressing by combining 1/3 cup fresh
orange (or citrus) juice, pomegranate juice, or kiwi juice with 3
tablespoons soy sauce, 3 tablespoons peanut butter, 2
tablespoons sesame oil, and 2 teaspoons ﬁnely chopped fresh
ginger. Toss with 10 ounces cooked soba noodles, spaghetti, or
macaroni, or 2 cups cooked rice. S o u p  a n d  s t e w
Use fresh juice as the stock for soups and stews by mixing one-
half juice with one-half vegetable or chicken broth. Any
vegetable juice works, but carrot, beet, or a mixture of zucchini,
squash, carrot, celery, and even onion will add rich ﬂavor. B a k e d  g o o d s
Try using fresh juice as the liquid in quick breads, cakes,
brownies, cookies, and mufﬁns. Prepare the batter as the recipe
directs, but substitute juice for half of the water, milk, or other
liquid called for in the recipe. Use apple, carrot, melon,
pomegranate, or another fruit juice.Chapter 11
Fruit Juices
In This Chapter
 Starting off your day with breakfast
 Taking a break with a snack
 Aiding your digestion
 Getting the party started with fruit mocktails, cocktail mixers,
and punches
Recipes in This Chapter
 Sunny Side Up
 Peaches and Dreams
 Perfect in Pink
 Black Pearl
 Citrus and Mango Tango
 Berries and Cream
 The Daily Double
 Mint Chiller
 Papaya Pride
 Peppermint Kiwi
 Piña-Strawberry Colada
 Skoal! Red Zinger Mixer
 Gingered Orange Mixer
 Cool Watermelon Punch Apple Melon Fizz Punch
Drinking fruit juices for breakfast and for early morning snacks
gives you energy in the form of fructose (fruit sugar). And
fructose is released slowly, which means that it doesn’t spike
your blood sugar and then leave you feeling deﬂated the way
reﬁned sugar does. Fruit juices are best taken on their own before protein
foods or one to two hours after, so early morning and
midmorning are the optimum times for drinking them. If you suffer from poor digestion, natural fruit juices can help. Some tropical fruits, like pineapples, kiwifruits, and papayas,
have super enzymes that help the digestive system do its job. And although these foods actually help your body digest food,
herbs like peppermint and dandelion root kickstart your liver
and gallbladder and increase the ﬂow of bile so that your organs
are more efﬁcient. I wrap up this chapter with mocktail recipes, because when you
start to drink to your health, alcohol is one of the things that
you may choose to cut down on or eliminate. The mocktails in
this chapter taste so great on their own, there really is no need
to add alcohol — but if you want to socialize once in a while,
the cocktail mixers and fruit punch recipes offer a tasty way to
sneak in a few extra nutrients in place of the empty calories in
soda. If you have low blood sugar (hypoglycemia) or are
diabetic, consult your doctor before starting to juice fruits.If have a yeast infection (like thrush or candidiasis), do not
drink fruit juice until these problems are resolved. Br eakfast Juices
Citrus fruit and orange juice in particular are top-of-the-morning
favorites, but you can drink any of the brilliantly hued fruits
available fresh and in season. In fact, the brighter the drink, the
better! So, break your overnight fast with a big, beautiful, liquid
breakfast. Start slowly
I know you want to jump right in with juicing — after all, you’re char ged
up about doing something positive for your heal th! But rein in your
enthusiasm (not for long, just at the begi nning) and let your taste buds ,
digestive system, liver, kidneys, colon, and the rest of your body  accl imate
to this new and exciting diet. Here are some tips for tiptoeing into the juice fever:
 Don’t underestimate the power of the live enzy mes, phytonut rients,
and other healthy components in fresh fruit and veget ables. They pack a
punch! Start out with a half-glass (4 ounces ) for the ﬁrst few days, or
dilute 4 ounces with water. Start with fruit if you don’t like the taste of veget ables, and
gradually add vegetables while decr easing the fruit. The ultimate goal is
to be juicing more vegetables than fruit in a ratio of about  two to one,  but
this may take a year for you to achieve. Don’t rush — enjoy the journey! Start with mild vegetables. Carrot, cucumber, and celery are easy
to take at ﬁrst. You can gradually add stronger -tasting veget ables like
spinach, turnip, beets, cabbage, and onions, but try them  one at a time. Listen to your body. It will tell you if you need to slow dow n or if it
can handle the amount of fresh, raw juice you’re giving it. Even a small
amount of raw beet juice, for example, may caus e you to experience
cramps, gas, and diarrhea. This does n’t mean that you’ll never be able to
drink beet juice; it just means that your body  needs  time to get used to it. Don’t indulge in too much of a good thing. Straight green juice, for
example, may burn your throat if you take it without  mixing a small amount
in other juices or diluting it with water. Always introduce new  ingredients
one at a time and in small amounts. See how  your body  react s before you
gradually increase the amount. Stay with it! In time, your sense of taste will change and y our body
will enjoy the beneﬁts that a fresh fruit and veget able regime brings. S u n n y  S i d e  U p
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
2 kiwifruits
2 guavas
2 oranges
1 lemon
Dir ections
1 Peel kiwifruits and guavas. 2 Peel oranges and lemon, leaving the white pith on. 3 Turn on the juicer and place a jug under the spout.4 Working on a slow speed, process the kiwifruits, guavas,
oranges, and lemon. 5 Stir the drink, pour into 2 glasses, and enjoy! Per serving: Calories 164 (From Fat 9); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 10mg;
Carbohydrate 41g (Dietary Fiber 6g); Protein 3g. Leave on the pith
Chefs and cooks have always been pretty clear about  removing the white
pith that surrounds all citrus fruit becaus e of its bitter ﬂavor. The truth is,
there are a lot of nutrients in that bitter white stuff, along with insoluble
ﬁber in the form of pectin. It was by sheer  chance that I discover ed
ﬁrsthand that if you carefully cut away the sharply tart and strong,
colored rind (called exocarp) and leave the white, spongy pith (called
endocarp) surrounding citrus fruit, somehow when you juice the pith-
covered fruit, a creamy, delicious juice is the happy  result. This juice is
very different from citrus fruit that’s pressed or squeeze d for the juice. The
juice that is the result of pressing or squeezi ng or using a ream er (or any
device) that forces the delicious liquid out of citrus fruit halves is thin and
acidic. Remember: When juicing any fruit or vegetable with the skin (or in this
case, with the layer of tissue so close to the outer rind), it shoul d be
organic so herbicides or pesticides don’ t intrude. P e a c h e s  a n d D r e a m s
Prep time: About 15 min • Juicing time: 2 min • Yield: 1 serving
Ingr edients
2 peaches
1 lime
2 pomegranates2 pears
Dir ections
1 Cut the peaches in half and remove the stones. 2 Peel the lime, leaving the white pith on. 3 Break apart each of the pomegranates into 4 pieces (you’ll have
8 pieces total) and pull out the red seeds. Discard the rind and
the white membrane. 4 Cut the pears if necessary to ﬁt the juicer feed tube. 5 Turn on the juicer and place a jug under the spout. 6 Working on a slow speed, process the peaches and lime. 7 Increase the speed to medium and process the pomegranate
seeds and pears. 8 Stir the drink, pour into 2 glasses, and enjoy! Per serving: Calories 510 (From Fat 22); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 9mg;
Carbohydrate 132g (Dietary Fiber 4g); Protein 6g. P e r f e c t  i n  P i n k
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1 cup raspberries
1/2 cup red grapes
1/2 lemon
2 slices (1-inch thick) watermelon
2 applesDir ections
1 Wash the raspberries and grapes under gently streaming water;
pat dry. 2 Peel the lemon, leaving the white pith on. 3 Peel and discard the rind and the white part of the watermelon. Cut it into pieces to ﬁt the juicer feed tube. 4 Cut the apples if necessary to ﬁt the juicer feed tube. 5 Turn on the juicer and place a jug under the spout. 6 Working on a slow speed, process the raspberries, grapes,
lemon, and watermelon. 7 Stir the drink, pour into 2 glasses, and enjoy! Per serving: Calories 225 (From Fat 10); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 8mg;
Carbohydrate 57g (Dietary Fiber 3g); Protein 3g. Vary It! Try blueberries or cherries in place of the raspberries. B l a c k  P e a r l
Prep time: About 2 min • Juicing time: 2 min • Yield: 1 serving
Ingr edients
2 cups blackberries
1 cup blueberries
1/2 lime
2 nectarines or fresh apricots
2 black plums
Dir ections1 Wash the blackberries and blueberries under gently streaming
water; pat dry. 2 Peel the lime, leaving the white pith on. 3 Cut the nectarines and plums in half and remove the stones. 4 Turn on the juicer and place a jug under the spout. 5 Working on a slow speed, process the blackberries, blueberries,
and lime. 6 Increase the speed to medium and process the nectarines and
plums. 7 Clean the juicer. 8 Stir the drink, pour into 2 glasses, and enjoy! Per serving: Calories 447 (From Fat 34); Fat 4g (Saturated 0g); Cholesterol 0mg; Sodium 9mg;
Carbohydrate 110g (Dietary Fiber 8g); Protein 7g. Snack Juices
A glass of fresh juice makes the perfect midmorning or
midafternoon snack. It gives a boost of energy when you feel
you’re running out of steam. If you double any of the breakfast or snack recipes, you’ll
have enough to enjoy immediately and to ﬁll a thermos or
jar for later. How long you can store juices
I know how it goes: You start to really enjoy the taste, the beneﬁt s, the
energy, and the vitality that juicing can give and you think, “Why not savetime and effort by making a day’s (or a few days’) worth of juice?” Believe
me, it’s a great idea — and you’re not the ﬁrst person to have it. The only
problem is, vitamins B2, B6, E, and, to a degr ee, C are all sensitive to light. If they’re exposed to light when the produce is stored, during juicing, or
during the storage of the juice, those vitamins will be lost. The best possible practice is to drink your juice as soon as possible after
it’s juiced. That means it isn’t a good idea to juice hour s before a meal or
the night before. Now, my personal view is that if this will be the one thing
that will enable you to enjoy fresh, raw, handm ade juice, then go for it
because any loss of nutrients won’t stack up to the incredible beneﬁt s
you’ll still enjoy by consuming fresh juice. If you really want to store freshly juiced produce,  here are some tips to
ensure that your precious juice does n’t lose nutrients during storage:
 Store juice in a glass jar with a tight-ﬁtting lid that does n’t allow
for a lot of air. The goal is less than 1/2 inch of air space between the juice
and the lid. If possible, the glass jar should be dark to ﬁlter out light and UV
rays. Refrigerate fresh juice immediately and keep chilled until ready  to
use. Store juice no longer than 24 hours. Bacteria can grow in a liquid
like water or juice without preservatives very quickly, even if it’s stored in
the refrigerator. C i t r u s  a n d  M a n g o  T a n g o
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients2 oranges
1 ruby red grapefruit
2 mangos
1/2 cantaloupe melon
Dir ections
1 Peel the oranges and grapefruit, leaving the white pith on. 2 Peel the mangos and remove the pits. 3 Scoop out the seeds and trim away the rind from the
cantaloupe. Discard the seeds and rind. Cut the cantaloupe
ﬂesh into wedges to ﬁt the juicer feed tube. 4 Turn on the juicer and place a jug under the spout. 5 Working on a slow speed, process the oranges and grapefruit. 6 Increase speed to medium and process the mangos and melon. 7 Stir the drink, pour into 2 glasses, and enjoy! Per serving: Calories 285 (From Fat 11); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 17mg;
Carbohydrate 73g (Dietary Fiber 6g); Protein 4g. Vary It! Try blood oranges when they’re in season. B e r r i e s  a n d  C r e a m
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1 cup raspberries
1 orange
3 cups cranberries, thawed if frozen1 apple
1 cup plain or vanilla yogurt
Dir ections
1 Wash the raspberries under gently streaming water; pat dry. 2 Peel the orange, leaving the white pith on. 3 In a sieve, run the cranberries under hot water to thaw if frozen;
pat dry. 4 Cut the apple if necessary to ﬁt the juicer feed tube. 5 Turn on the juicer and place a jug under the spout. 6 Working on a slow speed, process the raspberries and orange. 7 Increase the speed to medium and process the cranberries and
apple. 8 Stir in the yogurt, pour into 2 glasses, and enjoy! Per serving: Calories 249 (From Fat 26); Fat 3g (Saturated 1g); Cholesterol 7mg; Sodium 87mg;
Carbohydrate 52g (Dietary Fiber 5g); Protein 8g. T h e  D a i l y  D o u b l e
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1 cup strawberries
4 oranges
2 apples
Dir ections1 Wash the strawberries under gently streaming water, hull, and
pat dry. 2 Peel the oranges, leaving the white pith on. 3 Cut the apples if necessary to ﬁt the juicer feed tube. 4 Turn on the juicer and place a jug under the spout. 5 Working on a slow speed, process the strawberries and
oranges. 6 Increase the speed to medium and process the apples. 7 Stir the drink, pour into 2 glasses, and enjoy! Per serving: Calories 227 (From Fat 10); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 1mg;
Carbohydrate 57g (Dietary Fiber 6g); Protein 3g. M i n t  C h i l l e r
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
3 kiwifruits
2 oranges
1/2 musk melon
1 piece (1-inch) peeled fresh ginger
1/2 to 1 tablespoon ﬁnely chopped fresh mint
Dir ections
1 Peel the kiwifruits and oranges, leaving the white pith on the
oranges. 2 Scoop out the seeds and trim away the rind from the melon. Discard the seeds and rind. Cut the melon ﬂesh into wedges toﬁt the juicer feed tube. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the kiwifruits and oranges. 5 Increase the speed to medium and process the melon and
ginger. 6 Stir in the mint, pour into 2 glasses, and enjoy! Per serving: Calories 183 (From Fat 10); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 19mg;
Carbohydrate 45g (Dietary Fiber 4g); Protein 4g. Tip: If you prefer, use a whole sprig of fresh mint and juice it with
the melon so that the texture of the chopped mint isn’t rough in the
drink. Opt for organic
The word organic is meant to deﬁne a set of standards for the methods ,
practices, and substances that are used to grow and proces s agricultural
products. Essentially, it means that ethical, sustainabl e practices are used
in farming. It also means that consumers can be conﬁdent that none of
the following will be used on fruit and veget ables:
 Chemical pesticides and fertilizers
 Sewage sludge
 Synthetic hormones
 Genetically engineered plants
 Cloned animals Excessive food processing, artiﬁcial ingredients, preservatives, or
irradiation
 Antibiotics to prevent disease
Digestive Fruit Juices
As one of the key body systems, the digestive tract is important
because it breaks down the food we eat and gets the nutrients
into the bloodstream, where they’re distributed to the cells that
require and use them. On a basic level, you can feel bloated or
even experience unpleasant pain or gas when your digestive
system isn’t working at its optimum. Enzymes in some fruits, bacteria in yogurt, and the stimulating
actions of some herbs assist the body in its daily job of
digesting the food you eat. Eat fruits separately: Food combining 101
If you’ve experienced digestive problems (such as bloating, gas, cramps,
diarrhea, and indigestion), or if you begi n to experience them  after juicing,
your problem may lie in when you’re eating certain types of foods, not
what you’re eating, especially if your diet cons ists of whole grains, fruits,
vegetables, legumes, nuts, seeds, herbs, and not a lot of reﬁned foods . Sudden drinking of pure raw fruit and/ or veget able juices can caus e the
body to have problems where none existed before. This is due to the
concentration of the enzymes in juices and the absence of ﬁber  and
cellulose, which mitigates some of their effects.Food combining involves eating different types of food in a speci ﬁc order
so that the various digestive enzymes for each type of food are released
when that food is in the gut. Food com bining has been credited with
relieving fatigue, food allergies, and, in some cases, inﬂam matory bow el
and peptic ulcer, in addition to digestive problems. Food combining is a complex topic, so I’m only going to touch on the
issues most relevant to juicing, which is about  fruits:
Eat fruits separately. The acids in fruit prevent carbohydrate and protein digestion becaus e the
enzyme ptyalin, which breaks down carbohydrates and protein, requi res
an alkaline medium and fruit is acid. This means  that whenev er
carbohydrate and protein foods are eaten with fruit, they won’t be
digested, so they’ll sit and putrefy either in the stomach or the intestines. And if that’s not bad enough, fruit takes the least time to be digested; if it
sits on top of slower digesting fats, protein, and carbohy drate foods  in the
gut, it will start to ferment those foods . Bottom line: Eat fruit or drink fruit juice at least 30 minutes to 1 hour
before or at least 2 hours after a meal, and keep fruits separate from
vegetables in the same drink. If you want to investigate the fascinating topic of food com bining, check
out The Complete Book of Food Combining, by Kathryn Marsden (Piatkus
Books). P a p a y a  P r i d e
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
2 papayas
2 mangos1 lime
1/2 pineapple
Dir ections
1 Peel the papayas and mangos and remove the pits. 2 Peel the lime, leaving the white pith on. 3 Cut the pineapple ﬂesh into wedges to ﬁt the juicer feed tube. 4 Turn on the juicer and place a jug under the spout. 5 Working on a slow speed, process the papayas, mangos, and
lime. 6 Increase the speed to medium and process the pineapple. 7 Stir the drink, pour into 2 glasses, and enjoy! Per serving: Calories 321 (From Fat 13); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 14mg;
Carbohydrate 83g (Dietary Fiber 4g); Protein 3g. Tip: To trim pineapple, cut the top and the base off the pineapple
and cut the pineapple in half lengthwise. Wrap one half and set
aside in the refrigerator. Stand the other pineapple half up and cut
away and discard the outer skin. Natural digestive ingredients
If you suffer with a weak digestive system, some natural foods  can help
with the problem. For most people, a lack of ﬁber  is one of the key caus es
of poor digestion, so increase your cons umption of beans , whole grains,
and fresh fruits and vegetables. You’ll will see a difference almost
immediately. A healthy digestive tract prevents diverticulosis and colon
cancer, two totally preventable digestive diseases.Here are some fruits, vegetables, and herbs that will increase your
digestive function. Juice them or use them  in smoothies:
 Kiwifruits: Eating kiwifruits will help cleanse the system and aid
digestion. Rich in vitamin C and the antioxidant  vitamin E, they also are
high in potassium and contain calcium and dietary ﬁber . Papayas: The enzyme papain from papayas is used in digestive
remedies. High in vitamins A and C, papay as are an excellent addi tion to
juice ingredients. Pineapples: Bromelain is the anti-inﬂammatory enzy me found in
pineapples that is so helpful in digestion. Pineappl es also are a good
source of vitamin C.
 Fennel: Juice from the bulb has a gentle action on digestion, but the
ground seeds will soothe discomfort from hear tburn and indigestion. For
after-dinner relief, stir up to 1/2 teaspoon ground fennel seeds into a juice
or smoothie. Calendula: Aids digestion by stimulating bile product ion. Stir up to 1/2
teaspoon dried calendula petals into a juice or smoothie. Cinnamon: Use dried ground cinnamon in juices or smoothies as a
gentle aid to digestion. Stir 1/4 teaspoon into drinks and use as aper itif or
after-dinner digestive. Dandelion root: Use as a natural laxative and to stimulate the liver
and gall bladder to produce more bile. It also helps reduce high blood
pressure. Purchase ground, dried dandel ion root, and stir up to 1/2
teaspoon into drinks. German chamomile: German chamomile soothes stomach pain
caused by inﬂammation or gas. It’s taken as a tea, or the tea may be used
as the liquid in a soothing smoothie. Ginger: An excellent addition to juices or smoothies becaus e it
stimulates blood ﬂow to the digestive system and increases absorption of
nutrients. Use it for indigestion and to assist in the breakdow n of fatty
foods. Juice the fresh peeled root or stir 1/4 teaspoon ground, dried ginger
into drinks. Licorice: Soothes stomach ulcers and indigestion but shoul d be
avoided if you have high blood pressure. Stir 1/4 teaspoon ground, dried
licorice into drinks. Peppermint: Increases the ﬂow of bile by stimulating the liver and
gallbladder. Juice fresh peppermint or stir 1 to 3 teaspoons  chopped fr esh
peppermint into after-dinner drinks. Turmeric: Used as a digestive aid because it stimulates the liver and
gallbladder. Stir up to 1/4 teaspoon ground, dried turmeric into drinks. P e p p e r m i n t  K i w i
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
3 kiwifruits
1 sprig fresh peppermint
2 papayas
1 lime
1/4 pineapple
1/2 cup sparkling mineral water
Dir ections
1 Peel the kiwifruits and papayas.2 Peel the lime, leaving the white pith on. 3 Cut the top and the base off the pineapple and cut the
pineapple in half lengthwise. Cut each half in half lengthwise. Wrap 3 quarters and set aside in the refrigerator. Stand up the
remaining pineapple quarter and cut away the outer skin;
discard. 4 Turn on the juicer and place a jug under the spout. 5 Working on a slow speed, process the kiwifruits, peppermint,
papayas, and lime. 6 Increase the speed to medium and process the pineapple. 7 Stir in the mineral water, pour into 2 glasses, and enjoy! Per serving: Calories 243 (From Fat 12); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 11mg;
Carbohydrate 63g (Dietary Fiber 4g); Protein 2g. Note: Sip on this drink up to one hour before eating and it will aid
your digestion. Vary It! If you don’t have access to fresh peppermint, use up to 1/4
teaspoon dried peppermint in this refreshing beverage. Fruit Mocktails, Cocktail Mixers,
and Punches
They taste delicious. They won’t give you a hangover or make
you prance around with a lampshade on your head. They feed
your cells and nourish your body in miraculous ways. You can
drink them and drive home. What’s not to like about mocktails? Using fresh fruit juices as the mixer in alcoholic drinks is smart. The vitamins — especially the antioxidant vitamin A — help tosoothe nerves and replenish vital nutrients and water that
alcohol depletes. You get natural sugars instead of empty
calories in sodas. And they taste so darned good! The punch bowl is festive and it can be the center of a lively
party. Offering a nonalcoholic punch is a responsible host’s job,
and designated drivers will be thankful that you made it with
fresh, refreshing ingredients. Out of sight, out of mind
For success in juicing and to stay motivated and ﬁrmly develop the juicing
habit, you need to get up close and personal  with your juicer. The ﬁrst rule
of juicing is that the juicer takes cent er stage on the kitchen count er and
is in full view all the time. When you accept  that the juicing machi ne will
always be there, reminding you of its nobl e caus e, you can think carefully
about how you work and what will stream line the proces s of juicing. Run through the juicing process and organi ze your juicing equi pment so
that you work clean and uncluttered. Keep a peel ing knife and a larger
vegetable knife sharpened and at hand at the juicing cent er or what I like
to think of as the health hub. You need a large cutting boar d and a long-
handled brush, as well as a jug to collect the juice if your juicer does n’t
come with its own jug. A compost buck et and a suppl y of plastic bags  for
collecting and saving the pulp are essential (see Chapt er 13). Situate the
juicer as close to the sink and to your glasses as you can (you may have
to rearrange some cupboards). This will save time when it com es to
serving the juice and cleaning up. If you can, position the juicer on the count er between the sink and the
refrigerator because most of the fresh fruit and veget ables will need to be
chilled. Reserve a shelf in your refrigerator, preferably at eye level, for
juicing ingredients. The more prominent  the ingredients are, the more
likely you’ll be to use them.P i ñ a - S t r a w b e r r y  C o l a d a
Prep time: About 3 min • Juicing time: 2 min • Yield: 3 servings
Ingr edients
4 cups strawberries
1/2 lemon
1/2 pineapple
1/2 cup coconut cream
Dir ections
1 Wash the strawberries under gently streaming water, hull, and
pat dry. 2 Peel the lemon, leaving the white pith on. 3 Cut the top and the base off the pineapple and cut the
pineapple in half lengthwise. Wrap one half and set aside in the
refrigerator. Stand up the other half and cut away and discard
the outer skin. Cut the pineapple ﬂesh into wedges to ﬁt the
juicer feed tube. 4 Turn on the juicer and place a jug under the spout. 5 Working on a slow speed, process the strawberries and lemon. 6 Increase the speed to medium and process the pineapple. 7 Stir in coconut cream, pour into 2 glasses, and enjoy! Per serving: Calories 197 (From Fat 89); Fat 10g (Saturated 8g); Cholesterol 0mg; Sodium 28mg;
Carbohydrate 29g (Dietary Fiber 2g); Protein 3g. Tip: Coconut cream is found in the same section of the
supermarket as coconut milk. It’s made in exactly the same wayas coconut milk, but with less water, which makes it thicker in
drinks. Use coconut milk if you can’t ﬁnd coconut cream. S k o a l ! Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
2 oranges
1 ruby grapefruit
1 mango
1 cup sparkling grape juice or mineral water
Dir ections
1 Peel the oranges and grapefruit, leaving the white pith on. 2 Peel the mango and remove the pit. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the oranges and grapefruit. 5 Increase the speed to medium and process the mango. 6 Stir in the grape juice, pour into 2 glasses, and enjoy! Per serving: Calories 170 (From Fat 5); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 2mg;
Carbohydrate 44g (Dietary Fiber 4g); Protein 5g. R e d  Z i n g e r  M i x e r
Prep time: About 4 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
2 pomegranates2 oranges
1 cup raspberries
2 ounces vodka, rum, or gin
Dir ections
1 Break apart each of the pomegranates into 4 pieces and pull out
the red seeds. Discard the rind and the white membrane. 2 Peel the oranges, leaving the white pith on. 3 Wash the raspberries under gently streaming water; pat dry. 4 Turn on the juicer and place a jug under the spout. 5 Working on a slow speed, process the oranges and raspberries. 6 Increase the speed to medium and process the pomegranate
seeds. 7 Stir in the alcohol, pour into 2 glasses, and enjoy! Per serving: Calories 262 (From Fat 9); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 5mg;
Carbohydrate 49g (Dietary Fiber 3g); Protein 4g. G i n g e r e d  O r a n g e  M i x e r
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
2 oranges
2 red plums
1 piece (1-inch) peeled fresh ginger
3 pears
2 ounces vodka, rum, or ginDir ections
1 Peel the oranges, leaving the white pith on. 2 Cut the plums in half and remove the stone. 3 Cut the pears if necessary to ﬁt the juicer feed tube. 4 Turn on the juicer and place a jug under the spout. 5 Working on a slow speed, process the oranges. 6 Increase the speed to medium and process the plums, ginger,
and pears. 7 Stir in the alcohol, pour into 2 glasses, and enjoy! Per serving: Calories 313 (From Fat 14); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 1mg;
Carbohydrate 62g (Dietary Fiber 4g); Protein 3g. C o o l  W a t e r m e l o n  P u n c h
Prep time: About 6 min • Juicing time: 2 min • Yield: 6 servings
Ingr edients
1 watermelon
3 red grapefruits
3 oranges
2 papayas
1 lime
4 cups ice cubes
Dir ections
1 Cut the watermelon in half lengthwise. Trim away the top and
bottom. Cut each half in half lengthwise. Trim away the rind andany white ﬂesh; discard. Cut into wedges to ﬁt the feed tube of
the juicer. 2 Peel the grapefruits, oranges, and lime, leaving the white pith
on. 3 Peel the papayas. 4 Turn on the juicer and place a jug under the spout. 5 Working on a slow speed, process the watermelon, grapefruits,
oranges, papayas, and lime. 6 Pour the punch into a container with a tight-ﬁtting lid and
refrigerate until guests arrive. 7 When ready to serve, shake or stir the punch and pour into a
punch bowl. Add ice and enjoy! Per serving: Calories 333 (From Fat 2); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 18mg;
Carbohydrate 83g (Dietary Fiber 4g); Protein 6g. A p p l e  M e l o n  F i z z  P u n c h
Prep time: About 6 min • Juicing time: 2 min • Yield: 6 servings
Ingr edients
1 honeydew, musk, or cantaloupe melon
2 oranges
6 apples
1 piece (2-inches) peeled fresh ginger
2 cups carbonated water
4 cups ice cubes
Dir ections1 Cut the melon in half, scoop out the seeds and trim away the
rind; discard. Cut the melon ﬂesh into wedges to ﬁt the juicer
feed tube. 2 Peel the oranges, leaving the white pith on. 3 Cut the apples to ﬁt the juicer feed tube. 4 Turn on the juicer and place a jug under the spout. 5 Working on a slow speed, process the melon and oranges. 6 Pour the punch into a container with a tight-ﬁtting lid and
refrigerate until guests arrive. 7 When ready to serve, shake or stir the punch and pour into a
punch bowl. Stir in carbonated water, add ice, and enjoy! Per serving: Calories 178 (From Fat 7); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 22mg;
Carbohydrate 46g (Dietary Fiber 2g); Protein 2g. Tip: You may ﬁnd that adding apple in a juice produces a bit of
foam. Simply give the juice a quick stir with a whisk before
pouring into glasses.Chapter 12
Vegetable Juices
In This Chapter
 Finding a vegetable juice for every meal of the day
 Wrapping things up with digestive and after-dinner juices
 Focusing on health with exercise, antioxidant, and
elimination juices
 Partying down with mocktails and cocktail mixers
Recipes in This Chapter
 Sunriser
 Beet in Motion
 Brassy Brassica
 Gingered Greens
 Waldorf Salad
 Sesame Says Me
 Winter Roots
 Smokin’ Peppers
 Healthy Giant
 Creamy Beet
 Seed Power
 Veggie Power
 Calcium Rules
 Sweet Potato Smack
 Tummy Tamer Aperitif
 Cabbage Patch
 Cucumber Chiller
 Potassium Power
 Exercise Elixir
 Anti-Aging Elixir
 Green Goodness
 Prune Power
 Dynamite Dandelion
 Vegetable Mocktail
 Italian Vegetable Mocktail
 Fiery Red Mixer
 Gingered Citrus Mixer
Vegetables are packed with antioxidants, anti-inﬂammatory, and
anti-cancer components, along with other high-powered
nutrients that keep your body ﬁt. Just like fruit, you need ﬁve or
six servings of fresh vegetables every day, and juices are a tasty
and easy way to ensure that your daily quota is met. Vegetable
juices are great at breakfast, but they can supplement or
substitute for a quick and nutritious lunch or light dinner. Fit
them into your life and feel the energy and vitality they bring! So, how do vegetables differ from fruit? Because of their low
acidity, vegetable juices offer a rainbow of goodness that you
can consume any time of the day, with meals or as snacks, all
day long. Proteins and fat take the longest time to be digested and
move out of the stomach, but fruit is digested very quickly. For this reason, fruit is best consumed in the morning after
rising or an hour or two before or after meals. If you eat
fruit too close to a meal, the fruit tends to sit on top of food
in the gut, causing it to putrefy and form gas. Br eakfast Juices
Studies have proven that eating low-starch, high-protein
breakfasts increases alertness and energy in the morning — and
the positive effect actually stays with you and keeps you from
craving high-calorie snacks in the afternoon and into the early
evening! So, I include a protein in each of these breakfast juices
so that you can start your day with a high-protein beverage and
enjoy a slimmer body and at the same time, a more energetic
life. In the morning, combining vegetables with some fruit can help
to acclimate your taste buds to the savory side of vegetables. If
your buds are already vegetable friendly, you can cut down or
eliminate the fruit in these recipes, but you may like to keep
them along with the hit of fructose they bring. Balancing sweet fruits with lemon and
vegetables
You’ll likely progress from exclusively juicing fruit to juicing some
vegetables with fruit to mostly juicing veget ables. This progression is
important because fruit is higher in sugar  than veget ables, and
vegetables help balance your body’s pH, making them  the preferred juice. Early on, you should set and work toward the goal  of juicing veget ables to
fruit in a two-to-one ratio. You can get there by using two veget ables andone fruit in a single drink or by consuming two veget able juices for every
fruit juice in a day. Fruits and fruit juices have deﬁnite advantages  (their antioxidant s for
one). But fruit juices, because they’re made from several whole fruits and
because they aren’t bound up in the com plex carbohy drates and ﬁber  of
the whole fruit, are higher in sugars than veget able juices are, so they
tend to spike blood sugar levels and increase insulin levels. One way to help you move toward a love of veget able juice is to include
lemon with all juices, especially those that are exclusively fruit. Start by
including a quarter lemon with the white pith intact with fruit ingredients. When you become accustomed to that amount , you can increase to one-
half lemon with the white pith intact. Surprisingly, the taste isn’t puck er-
tart. Instead, the lemon simply balances  the cloyingly sweet ﬂavor of all-
fruit juices. S u n r i s e r
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
2 oranges
1/2 lemon
1/2 red pepper, stem removed
4 carrots
2 celery stalks
1 piece (1-inch) peeled ginger
1/4 cup soy or whey protein powder
Dir ections
1 Peel the oranges and lemon, leaving the white pith on.2 Cut the red pepper to ﬁt the juicer feed tube. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the oranges, lemon, and red
pepper. 5 Increase the speed to medium and process the carrots, celery,
and ginger. 6 Stir the protein powder into the drink, pour into 2 glasses and
enjoy! Per serving: Calories 211 (From Fat 11); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 223mg;
Carbohydrate 39g (Dietary Fiber 4g); Protein 14g. Tip: Use whey or soy protein powder in any of the recipes in this
chapter, but if you can, purchase an organic soy protein powder
because non-organic soybeans are genetically modiﬁed and often
are grown with a lot of herbicides. B e e t  i n  M o t i o n
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1 lime
3 carrots
2 celery stalks
2 apples
2 beets
1/4 cup soft tofu
Dir ections
1 Peel the lime, leaving the white pith on.2 Scrub the beets and cut them if necessary to ﬁt the juicer feed
tube. 3 Cut the apples if necessary to ﬁt the juicer feed tube. 4 Turn on the juicer and place a jug under the spout. 5 Working on a slow speed, process the lime. 6 Increase the speed to medium and process the carrots, celery,
and apples. 7 Increase the speed to high and process the beets. 8 Using a fork, stir the tofu into the drink. Pour into 2 glasses and
enjoy! Per serving: Calories 192 (From Fat 15); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 153mg;
Carbohydrate 45g (Dietary Fiber 4g); Protein 4g. Warning: Take it easy with beets. Raw beets have a laxative
effect on your digestive system, so try one or even one-half beet in
this recipe until your body adjusts. Tip: If you ﬁnd that the tofu is too lumpy, pour the juice and the
tofu into a blender and process to combine into a smooth and
drinkable beverage. Tip: If you have beets with the green leaves attached, keep them
on and juice them with the beets. B r a s s y  B r a s s i c a
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1/2 lemon4 broccoli spears
1/4 green cabbage
2 apples
2 carrots
1/4 cup ﬁnely ground almonds
Dir ections
1 Peel the lemon, leaving the white pith on. 2 Cut the broccoli, cabbage, and apples, if necessary to ﬁt the
juicer feed tube. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the lemon. 5 Increase the speed to medium and process the broccoli,
cabbage, apples, and carrots. 6 Stir the almonds into the drink, pour into 2 glasses, and enjoy! Per serving: Calories 443 (From Fat 128); Fat 14g (Saturated 1g); Cholesterol 0mg; Sodium 112mg;
Carbohydrate 79g (Dietary Fiber 10g); Protein 13g. Tip: Use any of the Brassica plants — broccoli, cauliﬂower,
cabbage, kale, turnip, or Brussels sprouts — in this drink. The
apples and carrots sweeten the drink naturally, but for sensitive
palates, add a teaspoon of honey. Note: Using cruciferous vegetables like broccoli, cabbage, Brussels
sprouts, and cauliﬂower will make a slightly sulfurous and,
therefore, “stinky” juice, but this is the active healing ingredients
at work. G i n g e r e d  G r e e n sPrep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
2 cups packed spinach
2 kale or Swiss chard leaves
1/2 English cucumber
1/2 lime
2 broccoli spears
1 piece (1-inch) peeled fresh ginger
2 apples
1/4 cup cottage or ricotta cheese
Dir ections
1 Wash the spinach and kale under gently streaming water; pat
dry. 2 Peel the lime, leaving the white pith on. 3 Cut the broccoli and apples, if necessary, to ﬁt the juicer feed
tube. 4 Turn on the juicer and place a jug under the spout. 5 Working on a slow speed, process the spinach, kale, cucumber,
and lime. 6 Increase the speed to medium and process the broccoli, ginger,
and apples. 7 Using a fork, stir the cheese into the drink. Pour into 2 glasses
and enjoy! Per serving: Calories 144 (From Fat 13); Fat 1g (Saturated 1g); Cholesterol 2mg; Sodium 249mg;
Carbohydrate 30g (Dietary Fiber 3g); Protein 7g.Tip: English cucumbers are mild, seedless, and, best of all, skinny,
so they easily ﬁt most juicer feed tubes. You can use regular
garden cucumbers, but you’ll need to remove most of the bitter
peel and cut them to ﬁt the juicer feed tube. Tip: If you ﬁnd that the cottage or ricotta cheese is too lumpy, pour
the juice and the cheese into a blender and process to combine
into a smooth and drinkable beverage. Lunch and Dinner Juices
On the go? Too busy/hot/lazy to cook? Don’t want to grab a
high-carb, high-calorie sandwich or burger? Need a shot of
energy? Why not try drinking your lunch or dinner instead? I include a small amount of protein in these drinks because it
takes longer to digest and, therefore, stays with you until your
next snack or meal. Slip grasses and herbs between celery or
apple
If you’ve ever tried to juice cabbage or lettuce leaves, green grasses, or
herbs, you likely found that they jammed in the basket and just made a
mess. Usually, cabbage is cut into wedges  and it passes through the
juicing basket easily, but if you don’t want to add too much strong
cabbage taste to a juice and you have a few large outer leaves that you
want to combine with other ingredients in a juice, the best way to get the
most out of the leaves is to roll them into a tight, long,  cylindrical shape
and guide them through the feed tube using celery stalks, carrots, or
apple wedges. Herb sprigs and cereal grasses are more delicate, so they’re more
difﬁcult to juice without the beneﬁt of a speci al attachm ent. I’ve found
that if I wedge a handful of green grasses or herbs in the natural grooveof a celery stalk, the celery keeps the grass in place long enough for  the
juice to be extracted. There is another way to “juice” wheatgrass and herbs using a blender . This method is more efﬁcient in extracting the essential and active
elements in wheatgrass. Here’s how to do it:
1. In the blender container, combine 11/2 cups water with 2 to 3 cups
fresh wheatgrass. 2. Process the mixture on high for 30 to 40 seconds  or until the grass is
liqueﬁed. 3. Line a sieve with a layer of chees ecloth and set it over a large bowl . 4. Pour the wheatgrass and water through the sieve into the bowl . 5. Squeeze the cheesecloth to remove all the moisture from the
wheatgrass. 6. Blend 1/4 to 1/2 of the wheatgrass juice into fresh fruit or veget able
juice or use as part of the liquid in smoothies. W a l d o r f  S a l a d
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1/2 head green cabbage
3 carrots
2 apples
1/2 cup plain low-fat yogurt
1/4 teaspoon ground fennel seeds
2 tablespoons ﬁnely ground walnutsDir ections
1 Cut the cabbage and apples if necessary to ﬁt the juicer feed
tube. 2 Turn on the juicer and place a jug under the spout. 3 Working on medium speed, process the cabbage, carrots, and
apples. 4 Stir yogurt and fennel seeds into the drink and pour into 2
glasses. Garnish each glass with 1 tablespoon of chopped
walnuts and enjoy! Per serving: Calories 250 (From Fat 50); Fat 6g (Saturated 1g); Cholesterol 4mg; Sodium 116mg;
Carbohydrate 48g (Dietary Fiber 6g); Protein 9g. S e s a m e  S a y s  M e
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1 handful fresh green beans
1 cup Brussels sprouts
6 carrots
1 apple
1 tablespoon Tahini
1 tablespoon plain or toasted sesame seeds
Dir ections
1 Cut the apple, if necessary to ﬁt the juicer feed tube. 2 Turn on the juicer and place a jug under the spout.3 Working on a medium speed, process the beans and Brussels
sprouts, using the carrots and apple to push them through the
feed tube. 4 Whisk the Tahini into the drink and pour into 2 glasses. Garnish
each glass with sesame seeds and enjoy! Per serving: Calories 226 (From Fat 63); Fat 7g (Saturated 1g); Cholesterol 0mg; Sodium 82mg;
Carbohydrate 40g (Dietary Fiber 5g); Protein 7g. W i n t e r  R o o t s
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1/4 fennel bulb, stems and leaves intact
3 carrots
2 apples
2 parsnips
1 cup rutabaga or turnip cubes
1/4 cup cottage or ricotta cheese
Dir ections
1 Leave the stems and fernlike leaves on the fennel bulb for
juicing. Cut the bulb in half and cut one-half in half again. Wrap
one-half and one-quarter and set aside in the refrigerator. 2 Cut the remaining quarter fennel and apples if necessary, to ﬁt
the juicer feed tube. 3 Turn on the juicer and place a jug under the spout. 4 Working on a medium speed, process the fennel, carrots,
apples, and parsnips.5 Increase the speed to high and process the rutabaga. 6 Using a fork, stir the cheese into the drink. Pour into 2 glasses
and enjoy! Per serving: Calories 304 (From Fat 17); Fat 2g (Saturated 1g); Cholesterol 2mg; Sodium 182mg;
Carbohydrate 69g (Dietary Fiber 7g); Protein 8g. Tip: If you ﬁnd that the cottage or ricotta cheese is too lumpy, pour
the juice and the cheese into a blender and process to combine
into a smooth and drinkable beverage. S m o k i n ’  P e p p e r s
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1 tomato
3 red bell peppers, jalapeño peppers, or habanero chile peppers
2 zucchini
1 small to medium cucumber
1/2 musk melon
1 clove garlic
1/4 cup crumbled feta cheese
1 tablespoon chopped fresh cilantro
Dir ections
1 Cut the tomato, peppers, zucchini, and cucumber if necessary
to ﬁt the juicer feed tube. 2 Scoop out the seeds and trim away the rind from the melon. Discard the seeds and rind. Cut the melon ﬂesh into wedges to
ﬁt the juicer feed tube.3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the tomato, peppers,
zucchini, and cucumber. 5 Increase the speed to medium and process the melon and
garlic. 6 Using a fork, stir the cheese into the drink. Pour into 2 glasses,
garnish each with cilantro, and enjoy! Per serving: Calories 201 (From Fat 48); Fat 5g (Saturated 3g); Cholesterol 17mg; Sodium 240mg;
Carbohydrate 35g (Dietary Fiber 3g); Protein 9g. Tip: If you ﬁnd that the feta cheese is too lumpy, pour the juice
and the cheese into a blender and process to combine into a
smooth and drinkable beverage. Vary It! You can make this drink smokin’ hot or sweetly tame
simply by varying the type of pepper you use. Red bell peppers
are sweet, jalapeño peppers add a bit of heat, and habanero chile
peppers are three-alarm hot. H e a l t h y  G i a n t
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
2 tomatoes
1 cup packed spinach
3 broccoli spears
2 celery stalks
1 piece (1-inch) peeled ginger
1 zucchini
1/4 cup plain yogurt1 tablespoon ﬁnely chopped fresh parsley
Dir ections
1 Cut the tomatoes and broccoli if necessary to ﬁt the juicer feed
tube. 2 Turn on the juicer and place a jug under the spout. 3 Working on a slow speed, process the tomato, spinach,
broccoli, celery, ginger, and zucchini. 4 Whisk in the yogurt. Pour the drink into 2 glasses, garnish each
with parsley, and enjoy! Per serving: Calories 91 (From Fat 13); Fat 1g (Saturated 1g); Cholesterol 2mg; Sodium 116mg;
Carbohydrate 17g (Dietary Fiber 1g); Protein 6g. C r e a m y  B e e t
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1 cup packed spinach
1/2 lemon
4 green onions
2 celery stalks
1 zucchini
3 beets
1 cup plain yogurt
1 tablespoon chopped fresh basil
Dir ections
1 Peel the lemon, leaving the white pith on.2 Cut the zucchini and beets if necessary to ﬁt the juicer feed
tube. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the spinach, lemon, onions,
celery, and zucchini. Use the celery and zucchini to help push
the spinach through the feed tube. 5 Increase the speed to high and process the beets. 6 Whisk in the yogurt. Pour the drink into 2 glasses, garnish each
with basil, and enjoy! Per serving: Calories 188 (From Fat 23); Fat 3g (Saturated 1g); Cholesterol 7mg; Sodium 317mg;
Carbohydrate 33g (Dietary Fiber 2g); Protein 12g. Tip: Alternate the spinach with the onions and celery to get the
most juice from the leaves. Snack Juices
We get energy from the foods we eat. The same basic rule of
computers applies to our bodies: Garbage in, garbage out. Juicing is a great way to quickly send nutrients to cells via the
bloodstream, without taxing the digestive system. Drinking
juices for between-meal snacks quickly brings your energy
levels back to optimum. And it gets better, because by gradually
releasing blood sugars into your body, the effect lasts longer
than it would if you were to eat a reﬁned-sugar snack. Plus, pure vegetable juices don’t add a caloric burden to your
daily food intake. You can drink them morning, afternoon, and
night without adding excessive amounts of fat or sugar to your
system.Choose a juicer that ﬁts your lifestyle
In order to get the juice out of those ﬁve fruits or veget ables and into your
glass, you need a juicer. When you’re in the market for a juicer, you need
to think carefully about what you want out of it and what you want it to do. Do you want to juice only occasionally, maybe on weekends  or as a way
to make tasty party drink mixers? If so, a cent rifugal  juicer may be best. Even if you want to juice daily, becaus e of its ease of use and cleanup,  a
centrifugal juicer is a great choice. On the other hand, if you’re in it for optimal nutrition and daily juicing or
juicing for health more than once a day, and if you want to use juicing to
detoxify or cleanse on a yearly or twice-yearly basis, you shoul d cons ider
either a single- or twin-gear juicer. You’ll get the highes t possible qual ity
of juice out of that machine. Turn to Chapter 3 for more information on types of juicers, what makes
them different, and features to look for. S e e d  P o w e r
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
2 kale or Swiss chard leaves
1/2 English cucumber
4 carrots
3 broccoli spears
1 apple
1/4 cup ﬁnely ground raw almonds
2 teaspoons raw pumpkin seeds2 teaspoons raw sunﬂower seeds
Dir ections
1 Cut the broccoli and apple if necessary, to ﬁt the juicer feed
tube. 2 Roll each kale leaf lengthwise along the stem to make it easier
to juice. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the kale leaves, using the
cucumber to push them through the feed tube. 5 Increase the speed to medium and process the carrots,
broccoli, and apple. 6 Stir the almonds into the drink. Pour into 2 glasses, garnish
each with pumpkin and sunﬂower seeds, and enjoy! Per serving: Calories 227 (From Fat 86); Fat 10g (Saturated 1g); Cholesterol 0mg; Sodium 69mg;
Carbohydrate 33g (Dietary Fiber 3g); Protein 8g. V e g g i e  P o w e r
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1/2 lemon
1/2 small red cabbage
2 pears
2 carrots
2 celery stalks
2 teaspoons raw sunﬂower seedsDir ections
1 Peel the lemon, leaving the white pith on. 2 Cut the cabbage and pears if necessary, to ﬁt the juicer feed
tube. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the lemon. 5 Increase the speed to medium and process the cabbage, pears,
carrots, and celery. 6 Stir the drink, pour into 2 glasses, garnish each with sunﬂower
seeds, and enjoy! Per serving: Calories 192 (From Fat 23); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 94mg;
Carbohydrate 44g (Dietary Fiber 4g); Protein 4g. C a l c i u m  R u l e s
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
4 broccoli spears
1 small bok choy
3 celery stalks
3 pears
2 tablespoons ﬁnely ground almonds
1 tablespoon ﬁnely crumbled feta cheese
Dir ections
1 Cut the broccoli, bok choy, and pears if necessary, to ﬁt the
juicer feed tube.2 Turn on the juicer and place a jug under the spout. 3 Working on a medium speed, process the broccoli, bok choy,
celery, and pears. 4 Stir the almonds into the drink. Pour into 2 glasses, garnish
each with feta cheese, and enjoy! Per serving: Calories 283 (From Fat 56); Fat 6g (Saturated 1g); Cholesterol 4mg; Sodium 428mg;
Carbohydrate 55g (Dietary Fiber 4g); Protein 12g. Tip: Adults need 1,000 mg of calcium and children need 800 to
1,300 mg every day. Broccoli has almost as much calcium as milk. If you add in plain yogurt, you’ll double the calcium in this
delicious snack. S w e e t  P o t a t o  S m a c k
Prep time: About 2 min • Juicing time: 2 min • Yield: 1 serving
Ingr edients
1/2 lemon
2 carrots
1 long, lean sweet potato
1/4 green cabbage
1 apple
2 teaspoons sesame seeds
Dir ections
1 Peel the half lemon, leaving the white pith on. 2 Peel the potato. Cut the potato, cabbage, and apple if necessary
to ﬁt the juicer feed tube. 3 Turn on the juicer and place a jug under the spout.4 Working on a slow speed, process the lemon. 5 Increase the speed to medium and process the carrots, sweet
potato, cabbage, and apple. 6 Stir the drink, pour into 2 glasses, garnish each with sesame
seeds, and enjoy! Per serving: Calories 162 (From Fat 18); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 49mg;
Carbohydrate 36g (Dietary Fiber 9g); Protein 4g. Digestive and After -Dinner Juices
When your digestive system is working well, all is well in your
body. Digestion starts in your mouth with chewing and breaking
down the food. Drinking juice gives you a jump on this ﬁrst step
because the ﬁber is already separated from the liquid in fruits
and vegetables. You can move your digestion along by drinking vegetables and
herbs that assist the liver and gall bladder to provide bile. As
anyone with a dysfunctional gall bladder can attest, eating food
without enough bile can be painful. You also can replenish the friendly bacteria that live in your gut
by eating one serving (1/2 cup) of yogurt three or four times a
day for about a week. If you’ve been taking antibacterial
medications, they’ll have wiped out the good bacteria along
with the bad, and a natural way to get them working for you
again is to take acidophilus tablets or natural live yogurt. Yogurt: The essential stomach food
Probiotics are live microbial organisms that are naturally present in the
digestive tract. They help break down your food,  but they’re also believed
to improve immunity, keep the digestive tract intact, and help produce
vitamin K. We need these friendly, microscopi c critters!Probiotic yogurt is yogurt that has been made with and still cont ains a
large number of live bacteria. Friendl y bact eria such as Lactobacillus
delbrueckii, Lactobacillus acidophilus, Lactobaci llus casei, Biﬁdobacter ia,
and Streptococcus lactis can help repopulate the friendly
microorganisms in your gut, returning it to a heal thy condi tion. When the friendly bacteria are wiped out by inadequate amount of ﬁber  in
the diet, oral antibiotics, infant formula feedi ng, or toxins in foods  such as
mercury in ﬁsh, less healthy bacteria can move in and thrive. Thes e
unhealthy bacteria and yeasts increase the risk of infectious diarrhea and
bladder or vaginal yeast infections. Eating or drinking probiotic yogurt is one of the best ways to keep your
gut and intestines populated with friendl y bact eria. But probiotic yogur t
will be helpful in supporting your immune system and reduci ng the risk of
other conditions as well, including diarrhea caus ed by antibiotic use,
traveler’s diarrhea, side effects of radiation therapy, irritable bow el
syndrome, vaginal yeast infections, ulcerative colitis, and Crohn’s disease. By keeping healthy numbers of friendl y bact eria in your body , you make it
inhospitable and hard for disease-caus ing bact eria, yeasts, fungi , and
parasites to muscle in. T u m m y  T a m e r
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1/2 lemon
4 celery stalks
3 carrots
1 pear
1/2 fennel bulb, stems and leaves intact1 teaspoon ground fennel seeds
Dir ections
1 Peel the lemon, leaving the white pith on. 2 Cut the pear and the fennel bulb if necessary to ﬁt the juicer
feed tube. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the lemon. 5 Increase the speed to medium and process the celery, carrots,
pear, and fennel bulb. 6 Stir the drink, pour into 2 glasses, garnish each with fennel
seeds, and enjoy! Per serving: Calories 123 (From Fat 8); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 157mg;
Carbohydrate 30g (Dietary Fiber 3g); Protein 3g. A p e r i t i f
Prep time: About 2 min • Juicing time: 2 min • Yield: 4 servings
Ingr edients
2 tomatoes
1/2 lemon
2 celery stalks
1 zucchini
1/2 English cucumber
1/4 fennel bulb, stems and leaves intact
1 beet
1 piece (1-inch) peeled ginger1/2 teaspoon ground fennel seeds
1/4 teaspoon ground licorice root
1/4 teaspoon ground cumin
Whole fennel seeds
Dir ections
1 Peel the lemon, leaving the white pith on. 2 Cut the zucchini, fennel bulb, and beet if necessary to ﬁt the
juicer feed tube. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the tomatoes and lemon. 5 Increase the speed to medium and process the celery, zucchini,
cucumber, and fennel bulb. 6 Increase the speed to high and process the beet and ginger. 7 Stir the fennel seeds, licorice, and cumin into the drink, Pour
into 2 glasses, garnish each with fennel seeds, and enjoy! Per serving: Calories 46 (From Fat 5); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 57mg;
Carbohydrate 10g (Dietary Fiber 1g); Protein 2g. Tip: Look for ground licorice root in health food stores. C a b b a g e  P a t c h
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1/2 lemon
2 carrots1/2 green cabbage
1 apple
1/2 fennel bulb, stems and leaves intact
1 piece (1-inch) peeled ginger
1/4 cup plain yogurt
Dir ections
1 Peel the lemon, leaving the white pith on. 2 Cut the cabbage, apple, and fennel bulb if necessary to ﬁt the
juicer feed tube. 3 Turn on the juicer and place a jug under the spout.
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Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Stir 1/4 teaspoon of powder into a glass of
juice. • Umeboshi: A paste made from pickled plums, this
Asian health food is valued for its antibacterial and pH
balancing effect. Best of all, it’s used to curb sugar
addiction and cravings. Whisk in 1/2 teaspoon per juice
serving. Group 4: Tinctures, tonics, and elixirs
• Tinctures: The whole or speciﬁc parts of an herb are
immersed in alcohol to extract their active
components. Tinctures are available in whole-food or
health food stores. Some tincture herbs are astragalus
and echinacea for immune boosting; valerian and
hops to calm nerves; dandelion and milk thistle to
cleanse; and ginseng and mint to refresh and
stimulate. You can add tinctures by the drop to juices. Follow guidelines for doses given by the manufacturer
or a qualiﬁed herbalist. • Tonic teas: Tonic herbs are considered superior
because they strengthen the body and prevent illness
(as opposed to medicinal or inferior herbs, which
treat illness). Tonic herbs such as parsley, basil, and
stinging nettles balance and nourish; ginseng,
astragalus, and licorice help the body to adjust to
stress, aging, and pollutants. Whisk up to 1/4 cup of a
tonic tea into a glass of juice. • Elixirs: Teas or whole herb liquid extractions made
from tonic herbs often are combined with natural,
healthy supplements. These drinks are called elixirs. Juices made with antioxidant fruits and/or vegetables
that also include a tonic tea or tincture are great-
tasting elixirs. Juicing T echniquesJuicing can be a part of your diet for life if you build healthy
habits. If your diet is already ﬁlled with 9 to 12 servings of fresh
fruits and vegetables in a day, you’ll be able to move into a
juicing regime fairly quickly. However, if you’re like most people,
and you rely on processed foods and a few over-cooked
vegetables, you’ll need to slowly introduce fresh, raw fruits and
vegetables into your diet. Ease into juicing with fruits and milder vegetables like
celery, fennel, and cucumber. Gradually add fresh greens
like spinach, romaine lettuce, and green and red leaf
lettuce. Next, introduce cabbage and other dark leafy
greens. Finally, use carrots and beets sparingly because
they’re high in sugars. The goal is to move away from all-fruit juices toward all-
vegetable juices or a juice combination of mostly vegetables
and a few fruits. Because the nutrients in fresh raw juices pass
directly through the stomach lining to the blood and the cells,
the best time to drink your fresh juice combinations is on an
empty stomach — at least 30 minutes before or one hour after
meals. When your cells and digestive tract are ﬂushed with the
raw, live, and pure phytonutrients, enzymes, and other
nutrients from fresh fruits and vegetables, your body may
experience a detox reaction. You may suffer from
headaches, fatigue, joint pain, muscle weakness, and/or
diarrhea for the ﬁrst few days after beginning to juice. All
these symptoms should pass within a week, leaving you
with increased energy and a feeling of overall health and
vigor. In this section, I share some of the ways to make juicing easy
and fun for everyone in your family. P e e l i n g,  s e e d i n g,  a n d  c o r i n g  ( o r  n o t )
All fruits and vegetables need to be washed with either food-
safe soap and water or vinegar and water before juicing, but
peeling depends on how the plants were grown. If you’re using
organic fruits and vegetables (which I strongly recommend),
don’t peel (the skin is good for you if it’s organic); if you’re
using non-organic, peel before juicing. I leave the cores and seeds intact on fruits and vegetables such
as apples, kiwis, watermelons, cucumbers, and summer squash,
except if I’m planning to use the pulp to make baked goods or
sauces. Because I don’t want to include the harder core and
seeds in products like mufﬁns and quick breads, I core and seed
if I plan to save the pulp. J u i c i n g  f r o m  s o f t  t o  h a r d  a n d  u s i n g
d i f f e r e n t  j u i c e r  s p e e d s
If you have a multi-speed juicer, it’s easiest on the machine if
you start juicing soft fruits and vegetables (like citrus fruits or
tomatoes) at the lower speed, and gradually increase the speed
as the fruits or vegetables get ﬁrmer. You start on low speed
because the liquid in a soft fruit or vegetable is easier to extract
than that of a hard one. If you use a slow speed for soft items, you’ll extract more
juice from them because, at a high speed, they ﬂy right
through the blades and much of the juice remains in the
pulp. In contrast, for hard vegetables like beets and
rutabaga, you need a higher speed of the blades to cut
through the denser ﬂesh, and you need the faster spinning
basket to extract the juice from the ﬁber. J u i c i n g  f r e s h  h e r b s  a n d  g r a s s e s
The ﬁrst time you try to juice cabbage or lettuce leaves, green
grasses, or herbs, unless your juicer can handle grasses, you’ll
ﬁnd that they jam in the basket and make a mess. Cut cabbage
into wedges, and it’ll pass through the juicing basket easily. If you don’t want to add too much strong cabbage taste
to a juice, but you have a few large outer leaves that you
want to combine with other ingredients, the best way to get
the most out of the leaves is to roll them into a tight, long
cylindrical shape and guide them through the feed tube
using celery stalks, carrots, or apple wedges. Herb sprigs and cereal grasses are more delicate and more
difﬁcult to juice without the beneﬁt of a special attachment. If
you wedge a handful of green grasses or herbs in the natural
groove of a celery stalk and use a slow speed, the celery will
keep the grass in place long enough for the juice to be
extracted. You also can “juice” wheatgrass and herbs using a
blender. This method is more efﬁcient in extracting the
essential and active elements in wheatgrass. Here’s how to
do it:
1. In the blender container, combine 11/2 cups water with 2
to 3 cups of fresh wheatgrass. 2. Process the mixture on high for 30 to 40 seconds or until
the grass is liqueﬁed. 3. Line a sieve with a layer of cheesecloth and set it over
a large bowl. 4. Pour the wheatgrass and water through the sieve into
the bowl. 5. Squeeze the cheesecloth to remove all the moisture
from the wheatgrass. 6. Blend 1/4 to 1/2 of the wheatgrass juice into fresh fruit
or vegetable juice. How to Cook with Juices
In Chapter 13, you ﬁnd all sorts of ways to use the pulp from
juice extraction in soup, sauces, and baked products. But cook
with juice. Yes. In fact, cooking with fresh homemade juice is a
ﬂavorful way to reduce calories and fat in recipes and add sweet
or tart tones to vegetables, beans, meat, and ﬁsh dishes. Now, I’m not saying that cooking with juice is better than
drinking fresh, raw juice (or eating fresh, raw fruits or
vegetables) — it’s not. Some of the B vitamins and vitamin C will
be lost during cooking, but many of the other antioxidants and
anti-inﬂammatory phytonutrients will survive the heat, just as
they do when you cook fruits or vegetables. And using juice inplace of butter or olive oil as a marinade, sauce, poaching
liquid, or glaze certainly scores higher for nutrients. So, plan to
make more pure juice than you need and freeze it to use in
soups or stews or as a cooking liquid for vegetables, ﬁsh, or
chicken. It’s delicious and ﬁts nicely into your healthy way of
eating. S a u c e s  a n d  g l a z e s
Use citrus (lemon, lime, grapefruit, orange, or a mixture of
these) or pomegranate juice as a tart glaze in a stir-fry. Add the
juice to the wok and boil it down over high heat until it’s slightly
thick and syrupy. Add the vegetables and cook, stirring
frequently for 5 to 10 minutes or until a knife pierces them
easily. Apple or orange juice makes a sweet, moist poaching liquid for
cooking pork, ﬁsh, or chicken. In a skillet or saucepan, bring
about 1 cup (enough to come halfway up the meat) of apple or
another fruit juice to a simmer. Add the chops, ﬁsh, or chicken;
cover; reduce the heat; and gently simmer, turning occasionally
until the pork is tender and a meat thermometer reads 176°F or
until the chicken or ﬁsh is opaque and the juices run clear. To make a marinade with juice, chop three green onions and
combine with 1 cup of orange juice (or a mixture of orange,
lemon, lime, and grapefruit juice) with 3 tablespoons soy sauce. Marinate chicken or ﬁsh in the refrigerator for four hours or
overnight. Turn the meat occasionally. The amount of marinade
may be doubled (or tripled) depending on the amount of meat. You can make a tangy vinaigrette by combining 1/2 cup of
orange, kiwi, or pomegranate juice with 3 tablespoons
champagne vinegar and 2 tablespoons avocado or olive oil. Mix
well and toss with cooked whole grains or raw greens. P a s t a  a n d  r i c e
Make a tangy pasta or rice dressing by combining 1/3 cup fresh
orange (or citrus) juice, pomegranate juice, or kiwi juice with 3
tablespoons soy sauce, 3 tablespoons peanut butter, 2
tablespoons sesame oil, and 2 teaspoons ﬁnely chopped fresh
ginger. Toss with 10 ounces cooked soba noodles, spaghetti, or
macaroni, or 2 cups cooked rice. S o u p  a n d  s t e w
Use fresh juice as the stock for soups and stews by mixing one-
half juice with one-half vegetable or chicken broth. Any
vegetable juice works, but carrot, beet, or a mixture of zucchini,
squash, carrot, celery, and even onion will add rich ﬂavor. B a k e d  g o o d s
Try using fresh juice as the liquid in quick breads, cakes,
brownies, cookies, and mufﬁns. Prepare the batter as the recipe
directs, but substitute juice for half of the water, milk, or other
liquid called for in the recipe. Use apple, carrot, melon,
pomegranate, or another fruit juice. Chapter 11
Fruit Juices
In This Chapter
 Starting off your day with breakfast
 Taking a break with a snack
 Aiding your digestion
 Getting the party started with fruit mocktails, cocktail mixers,
and punches
Recipes in This Chapter
 Sunny Side Up
 Peaches and Dreams
 Perfect in Pink
 Black Pearl
 Citrus and Mango Tango
 Berries and Cream
 The Daily Double
 Mint Chiller
 Papaya Pride
 Peppermint Kiwi
 Piña-Strawberry Colada
 Skoal. Red Zinger Mixer
 Gingered Orange Mixer
 Cool Watermelon Punch Apple Melon Fizz Punch
Drinking fruit juices for breakfast and for early morning snacks
gives you energy in the form of fructose (fruit sugar). And
fructose is released slowly, which means that it doesn’t spike
your blood sugar and then leave you feeling deﬂated the way
reﬁned sugar does. Fruit juices are best taken on their own before protein
foods or one to two hours after, so early morning and
midmorning are the optimum times for drinking them. If you suffer from poor digestion, natural fruit juices can help. Some tropical fruits, like pineapples, kiwifruits, and papayas,
have super enzymes that help the digestive system do its job. And although these foods actually help your body digest food,
herbs like peppermint and dandelion root kickstart your liver
and gallbladder and increase the ﬂow of bile so that your organs
are more efﬁcient. I wrap up this chapter with mocktail recipes, because when you
start to drink to your health, alcohol is one of the things that
you may choose to cut down on or eliminate. The mocktails in
this chapter taste so great on their own, there really is no need
to add alcohol — but if you want to socialize once in a while,
the cocktail mixers and fruit punch recipes offer a tasty way to
sneak in a few extra nutrients in place of the empty calories in
soda. If you have low blood sugar (hypoglycemia) or are
diabetic, consult your doctor before starting to juice fruits. If have a yeast infection (like thrush or candidiasis), do not
drink fruit juice until these problems are resolved. Br eakfast Juices
Citrus fruit and orange juice in particular are top-of-the-morning
favorites, but you can drink any of the brilliantly hued fruits
available fresh and in season. In fact, the brighter the drink, the
better. So, break your overnight fast with a big, beautiful, liquid
breakfast. Start slowly
I know you want to jump right in with juicing — after all, you’re char ged
up about doing something positive for your heal th. But rein in your
enthusiasm (not for long, just at the begi nning) and let your taste buds,
digestive system, liver, kidneys, colon, and the rest of your body  accl imate
to this new and exciting diet. Here are some tips for tiptoeing into the juice fever:
 Don’t underestimate the power of the live enzy mes, phytonut rients,
and other healthy components in fresh fruit and veget ables. They pack a
punch. Start out with a half-glass (4 ounces ) for the ﬁrst few days, or
dilute 4 ounces with water. Start with fruit if you don’t like the taste of veget ables, and
gradually add vegetables while decr easing the fruit. The ultimate goal is
to be juicing more vegetables than fruit in a ratio of about  two to one,  but
this may take a year for you to achieve. Don’t rush — enjoy the journey. Start with mild vegetables. Carrot, cucumber, and celery are easy
to take at ﬁrst. You can gradually add stronger -tasting veget ables like
spinach, turnip, beets, cabbage, and onions, but try them  one at a time. Listen to your body. It will tell you if you need to slow dow n or if it
can handle the amount of fresh, raw juice you’re giving it. Even a small
amount of raw beet juice, for example, may caus e you to experience
cramps, gas, and diarrhea. This does n’t mean that you’ll never be able to
drink beet juice; it just means that your body  needs  time to get used to it. Don’t indulge in too much of a good thing. Straight green juice, for
example, may burn your throat if you take it without  mixing a small amount
in other juices or diluting it with water. Always introduce new  ingredients
one at a time and in small amounts. See how  your body  react s before you
gradually increase the amount. Stay with it. In time, your sense of taste will change and y our body
will enjoy the beneﬁts that a fresh fruit and veget able regime brings. S u n n y  S i d e  U p
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
2 kiwifruits
2 guavas
2 oranges
1 lemon
Dir ections
1 Peel kiwifruits and guavas. 2 Peel oranges and lemon, leaving the white pith on. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the kiwifruits, guavas,
oranges, and lemon. 5 Stir the drink, pour into 2 glasses, and enjoy. Per serving: Calories 164 (From Fat 9); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 10mg;
Carbohydrate 41g (Dietary Fiber 6g); Protein 3g. Leave on the pith
Chefs and cooks have always been pretty clear about  removing the white
pith that surrounds all citrus fruit becaus e of its bitter ﬂavor. The truth is,
there are a lot of nutrients in that bitter white stuff, along with insoluble
ﬁber in the form of pectin. It was by sheer  chance that I discover ed
ﬁrsthand that if you carefully cut away the sharply tart and strong,
colored rind (called exocarp) and leave the white, spongy pith (called
endocarp) surrounding citrus fruit, somehow when you juice the pith-
covered fruit, a creamy, delicious juice is the happy  result. This juice is
very different from citrus fruit that’s pressed or squeeze d for the juice. The
juice that is the result of pressing or squeezi ng or using a ream er (or any
device) that forces the delicious liquid out of citrus fruit halves is thin and
acidic. Remember: When juicing any fruit or vegetable with the skin (or in this
case, with the layer of tissue so close to the outer rind), it shoul d be
organic so herbicides or pesticides don’ t intrude. P e a c h e s  a n d D r e a m s
Prep time: About 15 min • Juicing time: 2 min • Yield: 1 serving
Ingr edients
2 peaches
1 lime
2 pomegranates2 pears
Dir ections
1 Cut the peaches in half and remove the stones. 2 Peel the lime, leaving the white pith on. 3 Break apart each of the pomegranates into 4 pieces (you’ll have
8 pieces total) and pull out the red seeds. Discard the rind and
the white membrane. 4 Cut the pears if necessary to ﬁt the juicer feed tube. 5 Turn on the juicer and place a jug under the spout. 6 Working on a slow speed, process the peaches and lime. 7 Increase the speed to medium and process the pomegranate
seeds and pears. 8 Stir the drink, pour into 2 glasses, and enjoy. Per serving: Calories 510 (From Fat 22); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 9mg;
Carbohydrate 132g (Dietary Fiber 4g); Protein 6g. P e r f e c t  i n  P i n k
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1 cup raspberries
1/2 cup red grapes
1/2 lemon
2 slices (1-inch thick) watermelon
2 applesDir ections
1 Wash the raspberries and grapes under gently streaming water;
pat dry. 2 Peel the lemon, leaving the white pith on. 3 Peel and discard the rind and the white part of the watermelon. Cut it into pieces to ﬁt the juicer feed tube. 4 Cut the apples if necessary to ﬁt the juicer feed tube.
You should store it in a glass jar with a tight-fitting lid and keep it in the refrigerator. The goal is to minimize air space between the juice and the lid.
What is the recommended way to store fresh juice?
It's because even a small amount of beet juice can cause cramps, gas, and diarrhea, so it's essential to gradually increase the amount.
Why is it important to start with a small amount of beet juice when introducing it to your diet?
The goal is to move away from an all-fruit juice diet and aim for a 2:1 ratio of vegetables to fruit.
What is the recommended ratio of fruit to vegetables in a juice?
Yes, you can use a blender to juice wheatgrass, but it's more efficient to use a juicer.
Can I use a blender to juice wheatgrass?
Some natural ingredients that can aid in digestion include kiwifruits, papayas, pineapples, fennel, and licorice root.
What are some natural ingredients that can aid in digestion?