This blog post is for all those who are new to juicing but are still unaware on how to create a wholesome juice which is healthy as well as tasty. When I was new to juicing I used to surf the internet for recipes and prepare the juice. I however found it a tedious process to again and again surf the net before preparing a glass of juice. Add to that the problem of whats stocked up in your refrigerator and what’s not (you may not have all the items that a recipe on the internet requires). So after a while I started preparing my own recipes. After thorough reading and research I learnt that one needs to be cognizant of whats going into the daily glass of juice. Too much fruit and sweet ingredients can be more harmful than beneficial. So always be alert and create a balance of ingredients going into your juice. In case you are into books, I can also recommend two great juicing recipe books for you : The juicing bible, The big book of juices.
The segregation below should help you in some way:
1) Greens – Very important! Always ensure you have at least 2 leafy greens going into your juice. It is first of all very healthy and also helps alleviate extra sweetness in the juice. Some examples are – Kale, Spinach, Lettuce, Broccoli, Beet greens, Swiss chards, Collards.
2) Base – For me any fruit or veggie which produces a higher yield of juice than other items becomes the base of the juice. You after all, need to be aware of the quantity of output produced. Leafy greens usually churn out a lower output as compared to something like a cucumber or watermelon. Some examples of bases are – Apple, Cucumber, Watermelon, Pear, Orange
3) Fruits/Sweetener – Fruits usually contain a higher amount of sugar so one must be careful to limit the number of fruits/sweetners to 2 or max 3 (including a base). It however is important to add fruit so as to benefit from the micro nutrients present in fruits plus the yummy taste that it brings to the juice. Some examples are – Strawberries, Blackberries/Blueberries, Honeydew, Pineapple, Kiwi Fruit, Carrots, Beets
4) Herbs – I absolutely love adding herbs in my juice to bring in that extra freshness. My favorites are – Mint, Parsley, Cilantro, Basil. (Cilantro must be kept to a minimum quantity eg – 1-2 stems, as it can leave behind a bitter taste).
5) Tart/Spice – To add a little zing to your juice try adding some lemons and ginger. It brings in a great after taste and balances out the sweetness very well.
The picture above pretty much summarizes the points to take care of while preparing a nutritious and delicious juice. While this is not a hard and fast rule, you will be able to prepare a pretty decent juice by yourself if you take even 1 item from each of the five components.
Good luck and stay healthy!