Homemade juice for better health

Homemade juice for better health

The USDA guidelines state that 3/4 cup of 100-percent vegetable juice is equivalent to one serving of vegetables.

by Joanne Henning Tedesco —

If you have been overwhelmed by trying to eat your “five-a-day” servings of fruits and vegetables, the government has some news for you — forget five a day, more is even better. The good news is that there is a quick and easy way — simply juice a large number of vegetables and fruits to make healthy homemade juices. The USDA guidelines state that 3/4 cup of 100-percent vegetable juice is equivalent to one serving of vegetables.

Making vegetable juice at home is an easy alternative to buying commercial juices and is beneficial for supplementing diets low in vegetables and fruits.

Special juicers are recommended for blending vegetables because they employ either a slow-geared grinding mechanism or a unit powered by centrifugal force. When compared to a higher-speed blender or fruit juicer, the slower-speed type protects the vegetables from oxidation and heat (from friction), which can reduce nutrient breakdown.

Homemade Vegetable Juice

Ingredients:

• 2 medium carrots
• 1 small beet
• 1 large tomato
• 1 cup spinach (rotate type of greens weekly)
• 1/2 cucumber
• 1/2 red bell pepper
• 1 celery stalk
• Pinch cayenne pepper (optional)
• 1/2 lemon, juiced

Preparation:

Wash all ingredients and process through juicer, except lemon juice. Add lemon juice before serving. Makes one serving.

Healthy Green Juice

Ingredients: 

• 2 green apples, halved
• 4 stalks celery, leaves removed
• 1 cucumber
• 6 leaves kale
• 1/2 lemon, peeled
• 1 (1 inch) piece fresh ginger

Preparation: 

Wash all ingredients and process green apples, celery, cucumber, kale, lemon and ginger through a juicer. Makes two servings.

Joanne Henning Tedesco is editor of AzNetNews.

Reprinted from AzNetNews, Volume 34, Number 1, February/March 2015.