Fresh fruits and vegetables are the lynchpin of any healthy diet. But what do you do when they're not fresh? Cold-pressed juicing, or juicing with a juicer that extracts the juice from fruits, vegetables, herbs and leafy greens through pressurised cold water is one way to ensure maximum nutrient quality.
Juicers come in all shapes and sizes today, but no matter what kind of juicer you have, it's important to know how to choose the right produce.
The following tips will help you get the most juice possible out of your fruits and vegetables:
Choose produce that isn't wilted or faded: If a piece of fruit or vegetable shows signs of wilt
Choose produce with a rich, deep color: A vibrant hue indicates a higher nutrient count
Tropical fruits are often the sweetest and most flavorful: Pineapples, papayas, mangoes and bananas are among the best for juicing.
Apples give you more than just juice: Pulp is an excellent source of natural pectin and can be used to thicken purees for baby food. Just remove the peel before you juice it.
Fruits and vegetables contain up to two or three times more nutrients than the amount they will yield after juicing. To fully maximise the nutritional benefits, try ramping up your intake of leafy greens and micro-algae. They are extremely rich in vitamins, minerals and antioxidants, and provide a wide range of health benefits.
If you're buying a new juicer, it's important to know that not all juices are created equal. Although some nutritionists make the claim that cold-pressed juices are more nutritious than those made in a centrifugal or masticating juicer, it really comes down to where you source your ingredients and how they're grown.
Whether you're aiming for a juice cleanse , trying to cut calories or just want to get the most nutritious juice possible out of your produce, it's important to choose your ingredients wisely. Avoid buying juices that are packed with inferior fruits and vegetables, or buy organic versions of the foods you're keen to juice.
Here are some healthy drinks that you should be making with your fresh produce:
Green Smoothie: You can throw any green leaves and roots into this drink. The recipe is as simple as raw ingredients and water.
Detox Juice: A perfect way to cleanse your system. This drink is rich in chlorophyll, which helps detoxify your body by absorbing toxins from the colon.
Drink for Vata: A low-fat, nutritive drink that gives you sustained energy throughout the day without the need for coffee or tea.
Drink for Pitta: A drink that can help to calm an overactive mind and body. Try this cool drink during the summer and keep cool.
Drink for Kapha: A versatile drink that can be taken as a soup or a cocktail.
Dosha Drinks:
Implementing some basic Ayurvedic wisdom into your diet is one of the most effective ways to balance your doshas. Try these drinks to find relief during the summer months.
Juicing is a great way to get the maximum nutritional value out of fruits and vegetables, but there are other ways that you can improve your overall diet. Eating a variety of foods from all of the major food groups will increase the health benefits you receive from your diet.
Guidelines for healthy eating and general nutritional advice are a good place to start for determining what you need in your diet. Three overarching principles include: 1) Regular meals 2) Including all food groups 3) Consuming a variety of foods from each food group.
You may want to try some of the following recipes or foods for your diet plan:
Fruits and Vegetables
Incorporate high-nutrient fruits and vegetables into your diet as much as possible.
Limit refined sugars and processed food
Eating well is a journey. If you fall off the bandwagon, don't beat yourself up. Just get back on the horse. It's all about progress rather than perfection.
A good way to prioritize your diet is by following a food pyramid that encourages balanced eating and ensures that you're getting an appropriate amount of nutrients for your age, gender and activity level.
Drink for Kapha: A rich, creamy beverage that helps to reduce excess water retention by reducing cholesterol and uric acid levels in the body.
Juicing is a great way to get all of your daily nutrients in a delicious, refreshing glass of something healthy and delicious. And best of all, it doesn't have to be time-consuming or expensive. Fresh, organic fruits and vegetables are the best choice for your juice and you can find them at your local farmers' market.
The best part about juicing is that you can create almost any flavor combination that your heart desires. The sky's the limit when it comes to adding fruits, vegetables, herbs and spices. If you're intrigued by juicing, or think it's worth a try, these tips will help make the process easier for you.
Read more: Can you juice beets