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Fruits and Vegetables
By poisoneyes | February 8, 2008
Just a general warnings for you all. I guess this is very important for us to survive in this world. Since majority of us were too busy on our daily routine. We should spend at least some time for ourselves. Especially our health. At least there are some points here which will help you and your family by staying healthy always. All the best. 
Start by drinking a small amount of juice everyday, up to 300 ml./10 fl. oz. to start with, and gradually build up the amount you consume. This will ensure that your body gets used to this concentrated form of nutrition.
Always dilute dark-green and dark-red vegetables juices by four parts to one, remembering that they are very potent cleansers.
Drinking too much fruit juice can give your system an overload of the fructose, natural sugar, found in fruit. If you suffer from sugar intolerance, diabetes or candidiasis, you should be wary of the amount of fruit juice you drink.
A child’s digestive system is more delicate than that of an adult. If you want to give fresh juices to children, remember to dilute the juice as their concentration is likely to be too strong. Avoid strong-flavoured juices, and stick to the milder, sweeter ones until they get used to the different flavours.
This guide shows which fruit and vegetables can be blended, juiced, or both. The yield refers to the amount of juice produced if the food is juiced using a juice extractor. Bear in mind that if you blend the fruit or vegetable, the weight of the yield will be exactly the same as the weight of the whole fruit or vegetable as there is no waste, so the resulting juice will be much thicker than that produced in a juice extractor.
BERRY FRUITS
Blackcurrant
A small, round, black fruit that gives a dark, strong-flavoured juice. It mixes well with other juices, such as apple. Choose fresh or frozen organic fruits. Wash well, remove stalks, and juice. Blend or juice.
Nutrition: Rich in vitamins A (beta-carotene) and C, with smaller amounts of B3, pantothenic acid, biotin and E. High in potassium and calcium, with good supplies of magnesium, phosphorus, iron, sulphur and chlorine.
Benefits: The skins contain compounds that have the ability to inhibit the growth of harmful bacteria. The high, vitamin C content has powerful antioxidant properties.
Yield: Approximately 200 ml./7 fl. oz. of juice per 450g./1 lb. of whole fruit.
Blueberry
A small, dark, blackish-blue, round fruit with a delicate, lightly scented juice. Choose any ripe, unblemished fruits - use fresh or frozen for juices. Simply wash well, and use whole. Blend or juice.
Nutrition: Useful supplies of vitamins A (beta-carotene), B-complex and C, and a good supply of potassium and calcium. Also provides magnesium, phosphorus, sulphur and chlorine.
Benefits: Blueberries contain high concentrations of compounds in their skin that can destroy harmful bacteria in the digestive tract and help keep it clean an healthy.
Yield: Approximately 200 ml./7 fl. oz. of juice per 450g./1 lb. of whole fruit.
Cranberry
A round, bright, pinky-red fruit with a slightly sour taste; it is acidic, and therefore best mixed with other, sweeter, fruit juices or ingredients. Choose deep-coloured, firm fruit and wash well before using. Blend or juice.
Nutrition: A good source of vitamins A (beta-carotene), B complex, folic acid and C, and minerals - potassium, calcium, magnesium, phosphorus, iron and sulphur.
Benefits: A natural diuretic and urinary tract cleanser. Cranberries increase the urine’s acidity, and thus help destroy bacteria.
Yield: Approximately 275 ml./10 fl. oz. of juice per 450g./1 lb. of whole fruit.
Raspberry
A fresh, tart pinky-red berry. Raspberries are best blended as the yield of juice is very small, and therefore wasteful. If you want a smooth juice, sieve out the seeds. Choose ripe, firm fruits that are unbruised. Simply wash well, remove the stalks and blend only.
Nutrition: A good supply of vitamins C and folic acid, with smaller amounts of A (beta-carotene), B1, B2, B3, B6, pantothenic acid and E. Raspberries contain potassium, calcium, magnesium, phosphorus, iron, zinc, sulphur and chlorine.
Benefits: Excellent uplifting properties.
Strawberry
A bright red berry with a strongly scented flavour, and very thick in texture. It is best blended and mixed with other juices for drinking. Choose ripe, sweet-smelling fruits that are unblemished, and wash well. The stalks and hull can be removed if preferred.
Nutrition: Rich in vitamins C and folic acid; also acid and biotin. Also rich in potassium, calcium, magnesium, phosphorus, sulphur and chlorine; contains a smaller amount of iron.
Benefits: A good refreshing cleanser for the whole body, and a mild diuretic.
CITRUS FRUITS
Grapefruit
A large, round citrus fruit; its colour depends on the variety used. Pink and ruby grapefruits are generally sweeter and slightly less acidic than white varieties. Choose heavy fruits with a thin skin. Peel the fruit, quarter and discard the seeds. It is not necessary to remove all the pith before processing, as it will give a creamier juice with a more-nutritious content. If you use a citrus press, the pith will not be present. Blend or juice.
Nutrition: Pink varieties are particularly rich in vitamin A (beta-carotene); all are rich in C and folic acid, potassium, calcium, magnesium, phosphorus, sulphur and chlorine.
Benefits: Pectin, which is an aid to circulatory and digestive problems, is found in the white pith and in the dividing segment membranes. This juice can also be beneficial for improving the skin.
Yield: Approximately 150ml./5 fl. oz. of juice per 450g./1 lb. of whole fruit.
Lemon
A small, oval-shaped, yellow citrus fruit with a very sharp-tasting, creamy juice. A little goes a long way as a mixer. Choose firm lemons with thin skins. Peel away the skin, and quarter. Pips can be removed if preferred. Blend or juice.
Nutrition: High in vitamin C, with a smaller supply of vitamin A (beta-carotene), B1, B2, B3, B6 and pantothenic acid, and minerals potassium, calcium, magnesium, phosphorus and iron.
Benefits: Lemons have a well-known reputation as a cure for scurvy - a skin disease which results in a diet deficient of vitamin C. It is a good cleanser when drunk in small amounts before a meal. It is an effective antioxidant - when added to other fruit and vegetables, it can prevent dicolouration and acts as a preservative.
Yield: Approximately 90ml./3 1/2 fl. oz. of juice per 450g./1 lb. of whole fruit.
Lime
A dark green, oval-shaped fruit similar to lemon, but with weaker properties. The juice is quite sharp and acidic in flavour, and pale green in colour. Again, only a small amount is needed as a mixer. Choose firm, heavy limes with thin skins for maximum yield. Peel away the skin, remove pips if preferred, and juice. Can be blended or juiced.
Nutrition: A good source of vitamin C, with smaller amounts of vitamin A (beta-carotene), B1, B2, B3 and pantothenic acid.
Benefits: Limes are slightly less acidic than lemons and so are not as powerful as a cleanser.
Yield: Approximately 150 ml./5 fl. oz. of juice per 450g./1 lb. of whole fruit.
Orange
A fresh-tasting, orange-coloured, well-rounded citrus fruit. The juice is creamy and pale orange in colour if pith is used. Deeper colour results if the blood variety is used. Choose firm, heavy juicing oranges with thin skins. Peel away skin leaving some pith, and remove pips if preferred. Blend or juice.
Nutrition: Blood oranges have the highest amount of vitamin A (beta-carotene), but all are rich in C and folic acid. There are smaller amounts of B1, B2, B3, B6, pantothenic acid and E. Oranges have a good supply of potassium, calcium, magnesium, phosphorus, sulphur and chlorine, and a small amount of sodium.
Benefits: As with other citrus juices, oranges help to clean up the digestive system. Cells, capillaries, heart and lungs benefit from the intake of orange juice, and it is also good for promoting healthy skin.
Yield: Approximately 150ml./5 fl. oz. of juice per 450g./1 lb. of whole fruit.
GREEN VEGETABLES
Asparagus
A fresh-tasting, bright-green vegetable. Choose either firm, young tips or larger, tender, whole asparagus. Wash well, trimming off hard ends, and juice.
Nutrition: Rich in vitamins A (beta-carotene), B1, B2, B3, folic acid and C. Smaller amounts of other B complex. High potassium, sulphur and chlorine content, with a good supply of calcium, magnesium, phosphorus and zinc.
Benefits: A highly alkaline vegetable that helps lower the acid content of the blood. It is a good cleanser and diuretic, and helps break down oxalic acid in the kidneys and muscles.
Yield: 50ml./2 fl. oz. of juice per 225g./8 oz. of whole vegetable.
Pepper
A waxy-skinned vegetable of variable colour - green, yellow, orange or red. Red pepper gives the sweetest juice. Choose firm, unblemished peppers, and discard the stalk and seeds, if preferred. Wash well, chop, and juice.
Nutrition: Red bell pepper is very high in vitamin A (beta-carotene), and has more B3 than the green or yellow variety. Otherwise peppers provide a good supply of B6, C and folic acid, and the minerals potassium, phosphorus, iron and chlorine.
Benefits: Has antioxidant properties, helps promote healthy skin.
Yield: Approximately 90ml./3 1/2 fl. oz. of juice per 450g./1 lb. of whole vegetable.
Broccoli
A bright-green vegetable with a slightly bitter taste. It is best diluted when juiced. Choose dark-green florets with no yellowing, the buds should be tightly closed. Wash well, and then juice the florets and stalks.
Nutrition: And excellent source of vitamins A (beta-carotene), C and folic acid. Also contains B1, B2, B3, B6 and E. High in potassium, calcium, phosphorus, iron, sulphur, chlorine, sodium, zinc, and magnesium.
Benefits: Has a high iron and vitamin C content. It helps carry oxygen to the blood.
Yield: Approximately 150ml./5 fl. oz. of juice per 450g./1 lb. of whole vegetable.
Cabbage
A larger, round, multi-leaved vegetable which comes in many forms - they can be flat, conical or round, the leaves curly or plain and different varieties of cabbage are different colours. Red cabbage produces a purple-coloured juice with a mild peppery taste; it should be diluted before drinking. Green (savoy) cabbage has a more pungent taste that i sbetter mixed with a sweeter juice; the juice is dark green in colour. White cabbage is much sweeter in taste, and pale green in colour. Choose fresh, full, dense heads of cabbage. Discard outer leaves, wash, cut into chunks, and juice.
Nutrition: Savoy cabbage is very rich in vitamin A (beta-carotene), and is higher in folic acid and iron than other cabbages. In general, cabbage provides a useful quantity of vitamins B1, B3, B6, pantothenic acid, biotin and C. It also provides potassium, phosphorus, zinc, sulphur and chlorine. Cabbage also has a little sodium.
Benefits: A cleanser and stimulator of the immune system.
Yield: Approximately 150 ml./5 fl. oz. of juice per 450g./1 lb. of whole vegetable.
Warning: Cabbage juice is more digestible if diluted, as it may cause mild digestive upset.
Celery
A mild, refreshing, savoury-tasting green watery vegetable. Adds good flavour to savoury drinks. Choose firm and crisp stalks without wilting or damage. Wash them well and chop before juicing.
Nutrition: Useful amounts of vitamins A (beta-carotene), B3, folic acid, pantothenic acid, biotin and E. Celery is rich in potassium, calcium, and chlorine; its “savoury” taste is derived from its organic sodium content.
Benefits: Celery helps to eliminate waste from the kidneys, and can help ease sugar cravings.
Yield: Approximately 200 ml./7 fl. oz. of juice per 450g./ 1 lb. of whole vegetable.
Cucumber
A long, green vegetable with a high water content that makes a refreshing juice that blends well with stronger juices. Choose unwaxed, firm, dark-green, medium-length cucumbers. Peel cucumbers that have been waxed; otherwise, wash them well and then blend or juice.
Nutrition: Useful amounts of vitamins A (beta-carotene, however, note most is in the cucumber skin), B3, folic acid, pantothenic acid, biotin, potassium, calcium, phosphorus, iron, sulphur and chlorine.
Benefits: Cucumber is a natural diuretic; also good for aiding skin rejuvenation.
Yield: Approximately 275 ml./10 fl. oz. of juice per 450g./1 lb. of whole vegetable.
Leek
A mild, onion-flavoured, light-green coloured, stalk vegetable. Adds flavour to savoury drinks. Choose firm leeks with good colour. Discard outer coarse leaves. Rinse well to remove grit and soil trapped between the leaves, and juice.
Nutrition: Rich in vitamins A (beta-carotene), the B complex, and E; smaller amount of vitamin C. High content of potassium, and good amounts of calcium, phosphorus, iron, sulphur and chlorine.
Benefits: A good cleanser and diuretic. Helps to eliminate uric acids, a build-up of which can lead to gout and painful joint inflammation.
Yield: Approximately 150ml./5 fl. oz. of juice per 450g./1 lb. of whole vegetable.
Lettuce
A round, soft-leaved vegetable: its juice ranges from bright to dark green depending on variety used. Slightly bitter, strong taste that is better diluted with other juices to make it more palatable. Choose dark green barieties such as romaine or butterhead for a more nutritious juice. Heavy varieties yield more juice. Look for fresh, dense heads. Discard damaged leaves, chop and juice.
Nutrition: One average, lettuce is rich in vitamin A (beta-carotene), potassium, calcium and chlorine. There is also a useful supply of the B complex, E, phosphorus, iron and sulphur.
Benefits: Rich in chlorophyll which is good for building up the blood, and helps promote healthy skin and hair.
Yield: Approximately 90ml./3 1/2 fl. oz. of juice per 450g./1 lb. of whole vegetable.
Spinach
A dark green, leafy vegetable that gives a strong tasting juice; it must be diluted, and is best used in moderate amounts. Choose fresh, deep-green coloured leaves with no sign of wilting. Wash well to remove grit, and blend or juice.
Nutrition: An excellent source of vitamins A (beta-carotene) and folic acid. Also present in smaller amounts are vitamins B1, B2, B3, B6, C and E. Rich in potassium, calcium, magnesium, sodium, phosphorus, iron, zinc, sulphur and chlorine.
Benefits: Rich in chlorophyll, so is good for the blood. A good cleanser, and a mild laxative.
Yield: Approximately 90 ml./3 1/2 fl. oz. of juice per 450g./1 lb. of whole vegetable.
Warning: Spinach contains oxalic acid, which inhibits calcium from being absorbed by the body when taken in excess.
Melons
A large, oval to round fruit with a hard skin and soft fleshy fruit belonging to the gourd family, as do squash and pumpkin. Yields a refreshing, aromatic juice that is best drunk on its own as it can ferment rapidly in the stomach. Colour ranges from pale yellow to light orange depending on variety used. Do not choose melons with soft spots, they should be firm with a sweet smell. A heavy melon will yield more juice. Cut into slices and remove peel and pits, if preferred. Blend for best results.
Nutrition: Cantaloupe melon is high in vitamin A (beta-carotene), and honeydew is also a good supplier. Melons have a useful supply of the B complex and a little vitamin C. On average all melon varieties have a good supply of potassium, calcium, magnesium, phosphorus and chlorine.
Benefits: Promotes a calming effect on the digestive system, with a mild stimulating action on the kidneys, and a gentle laxative effect.
Watermelon
A large, oval to round fruit with a juicy red, crisp flesh and seeds. If using the flesh only, the juice is pink, but is browner and more nutritious if you use the skin as well. It has a very refreshing flavour, and a high-water content. Choose a well rounded fruit with a smooth, hard skin. If you are going to use the skin, wash it well. Chop up and then blend or juice. Seeds should be used for more nutritious drink.
Nutrition: Rich in vitamin A (beta-carotene), with useful amounts of B1, B2, B3, B6, folic acid, pantothenic acid, biotin and C, and minerals potassium, calcium, magnesium, phosphorus and iron.
Benefits: Watermelon is an excellent cleanser for the bladder and kidneys; it is also a mild diuretic, and is a natural appetite stimulator.
Yield: Approximately 275 ml./10 fl. oz. of juice per 450g./1 lb. of whole fruit.
Apple
A good, all-round fruit for juicing that mixes well with just about every other fruit and vegetable. It has a sweet, acidic flavour, and the colour ranges from pale yellow to golden brown depending on whether the skin and pips are used. Choose firm, crisp, organic apples that won’t need peeling. Just wash and chop roughly. Otherwise, an ordinary apple will have to be peeled. The core can be used if liked. Juice only.
Nutrition: A useful supply of vitamins A (beta-carotene), B1, B2, B6, C, biotin and folic acid, and minerals calcium, potassium, magnesium and phosphorus. However, if the apples are peeled, the amount of vitamin A is greatly reduced.
Benefits: The pectin in apple skin and the vitamin C help keep cholesterol stable; pectin also slows down the stomach’s emptying, regulates bowel movements, and helps the body in digesting and eliminating toxic waste matter. The malic acid and tartaric-acid content help relieve indigestion, and help break down fatty foods and excess proteins. An excellent appetite suppressor if you’re on a fat-reducing diet.
Yield: Approximately 275 ml./10 fl. oz. of juice per 450g./1 lb. of whole fruit.
Apricot
A light-orange-coloured fruit with a fairly sweet taste. Choose ripe, unblemished, golden-orange organic fruit. Wash well, halve, and stone before using. Blend only.
Nutrition: An excellent supply of vitamin A (beta-carotene); useful amounts of vitamins C, B3, folic acid and pantothenic acid, and minerals potassium, calcium, magnesium, sulphur and phosphorus.
Benefits: Owing to the high propotion of vitamin A (beta-carotene), this is an excellent juice for helping fight infection.
Avocado Pear
A light, yellow-green fruit that is too oily to be juiced, and should instead be blended to obtain a lusciously thick and creamy mixture. Choose ripe fruit that gives slightly when lightly squeezed. Peel and stone before blending and add lemon juice to prevent discolouration. Mix with other ingredients to drink, as it is very thick and rich. Blend only.
Nutrition: A high-fat fruit with useful amounts of vitamins A (beta-carotene), C and E, and smaller amounts of the B complex. Also rich in potassium, with good supplies of calcium, magnesium, phosphorus, zinc and sulphur.
Benefits: An excellent fruit for a high-energy drink.
Cherry
A small, round fruit with a colour ranging from yellow/orange to deep pink to dark red. It gives a delicious, sweet-tasting juice that is rich in flavour; it is best mixed with other ingredients. Choose deep, dark-coloured, ripe cherries that are firm to the touch. Cherry juice is time-consuming to make, as the cherries must be washed, destalked, and stoned before using. Blend or juice.
Nutrition: A good source of vitamins A (beta-carotene) and C, plus useful amounts of B3, folic acid, and biotin and minerals potassium, calcium, magnesium, phosphorus and sulphur.
Benefits: A very alkaline juice which can help reduce the acidity of the blood.
Yield: Approximately 275 ml./10 fl. oz. of juice per 450g./1 lb. of whole fruit.
Peach (And Nectarine)
Rich golden-orange-coloured fruits that give a sweet, thick juice with a deliciously fragrant and flowery taste. Choose deep-coloured fruits that give a little when gently pressed. Wash well, halve, and remove the stone. Blend only.
Nutrition: Peaches and nectarines are very similar nutritionally. They have a good supply of vitamins A (beta-carotene) and C, with useful quantities of the B complex. Minerals include potassium, calcium, magnesium, phosphorus, iron and sulphur.
Benefits: Peaches and nectarines are cleasning to the intestine, and help stimulate bowel movements.
Pear
A distinctively shaped fruit with variously coloured, thin skins; it gives a sweet, mild tasting juice, which can vary in thickness. If too thick, mix with other ingredients. A little lemon juice added to the freshly prepared pear juice will prevent discolouration. Any variety can be used. Look for a rich-coloured fruit that is firm and unblemished. Organic varieties are preferable as the whole fruit, minus the stalk, should be used. Wash well, and juice or blend.
Nutrition: All pear varieties contain vitamins A (beta-carotene), B1, B2, B3, B6, folic acid, biotin and C; and minerals potassium, calcium, magnesium, phosphorus, iron and sulphur.
Benefits: A mild diuretic and laxative.
Yield: Approximately 200 ml./7 fl. oz. of juice per 450g./1 lb. of whole fruit.
PLANTS AND SPROUTS
Alfalfa
A sprouting plant with a mild, nutty flavour, pale in colour. It should be mixed with other juices. Choose fresh sprouts with small green leaves and store in the refrigerator. They are easy to grow, and use for yourself - simply wash and juice them.
Nutrition: A useful supply of vitamins A (beta-carotene), B complex and C, and minerals potassium, calcium, magnesium, phosphorus, iron and zinc.
Benefits: A rich supply of chlorophyll and amino acids. Alfalfa sprouts are one of the most nutritionally valueble plants we can eat.
Yield: Approximately 90ml./ 3 1/2 fl. oz. of juice per 225g./8 oz. of sprouts.
Bean Sprouts (Bean Shoots)
A sprouting plant with a watery, cloudy liquid, and an earthy taste. It is best mixed with other juices. Choose clean, crisp-looking white shoots without leaves. Sprouts from aduki bean, mung bean or lentils are suitable. Simply wash and juice.
Nutrition: Useful amounts of vitamins A (beta-carotene), B1, B2, B3 and C. High in potassium, and a good source of calcium, iron and sodium.
Benefits: Rich in high-quality protein, and good for building the blood as they contain both vitamin C and iron - particularly lentil sprouts - enabling the body to absorb more iron than it would without the vitamin.
Yield: Approximately 90 ml./3 1/2 fl. oz. of juice per 225g./8 oz. of sprouts (shoots).
Funnel
A plant with a rich liquorice-like, slightly sweet flavour; it gives a delicious aroma and is very pale green in colour. Choose firm, fresh stalks; wash well, chop, and juice only.
Nutrition: A good source of vitamins A (beta-carotene), B1, B3, folic acid, potassium, calcium, phosphorus, zinc, chlorine and iron, with a smaller amount of sodium.
Benefits: Particularly calming and soothing effect on the body.
Yield: Approximately 200 ml./7 fl. oz. of juice per 450g./1 lb. of whole vegetable.
Watercress
A deep-green-coloured plant with small, crisp leaves and a pleasant, peppery, spicy taste. It must be diluted with other ingredients. Available all year-round, choose fresh, green leaves; rinse well and juice.
Nutrition: Rich in vitamins A (beta-carotene), C and E, with good amounts of B1, B3, B6, pantothenic acid and biotin.
Benefits: A powerful cleanser and an excellent source of chlorophyll.
Yield: Approximately 25 ml./1 fl. oz. of juice per 100g./4 oz. of whole vegetable.
ROOT VEGETABLES
Beetroot
A very potent, deep-purple vegetable; its juice must be mixed with other juices. Choose smallish, firm roots and trim the tops - these can be juiced separately. Wash and scrub any soil or sand off before juicing.
Nutrition: High in folic acid, with smaller amounts of vitamins A (beta-carotene), B1, B2, B3, pantothenic acid and C. Contains an abundance of minerals: high in potassium, sodium, calcium, phosphorus, iron and chlorine, with smaller amounts of magnesium, zinc and sulphur.
Benefits: A powerful cleanser and tonic.
Yield: Approximately 200 ml./7 fl. oz. of juice per 450g./1 lb. of whole vegetable.
Warning: Taken on its own, the cleansing action can be so great that it can cause nausea and stomach upset. Always mix with other juices and ingredients to dilute it.
Carrot
A bright-orange vegetable with a sweet, mild flavour that mixes well with other fruit and vegetable juices. Choose large, firm carrots with a deep, even orange colour; check that there are no spade marks or disease. Scrub well, wash, remove tops, and chop before juicing.
Nutrition: Extremely high content of vitamin A (beta-carotene), with useful quantities of B1, B3, B6, folic acid and pantothenic acid. Carrots also contain small amounts of sodium, potassium, calcium, phosphorus, iron, sulphur and chlorine.
Benefits: An excellent tonic and rejuvenator. Carrot juice stimulates the digestion and is a mild diuretic.
Yield: Approximately 200ml./7 fl. oz. of juice per 450g./1 lb. of whole vegetable.
Onion
A small vegetable with a papery, thin, brown skin concealing layers of pungent white flesh. Gives a very strong-flavoured juice that is better mixed with other savoury juices. It is creamy in colour. Choose firm onions, free from rot or mould. Peel off brown papery skin, chop, and finely blend or juice.
Nutrition: Useful amounts of vitamins B1, B3, B6, folic acid, biotin and E. Good source of potassium, calcium, phosphorus, sulphur and chlorine.
Benefits: Diuretic properties, beneficial for the circulation and respiration.
Yield: Approximately 200 ml./7 fl. oz. of juice per 450g./1 lb. of whole vegetable.
Parsnip
A root vegetable that gives a strong, sweet-flavoured, cream-coloured juice. Best mixed with other savoury juices. Choose vegetables with large, firm roots. Discard earthy stalk ends, scrub well, chop and juice.
Nutrition: Rich in folic acid, with good quantities of B1, B3, pantothenic acid and vitamin E. Rich in potassium, calcium, phosphorus and chlorine, with smaller amounts of magnesium, iron, zinc, sulphur and sodium.
Benefits: Helps promote healthy skin, hair, and nails.
Yield: Approximately 150 ml./5 fl. oz. of juice per 450g./1 lb. of whole vegetable.
Radish
A deep-red root vegetable with a pale, pink-coloured flesh and a pungent peppery taste. Should always be mixed with other vegetable juices. Choose fresh-looking red radishes; wash well and juice.
Nutrition: Useful amounts of vitamins B1, B3, folic acid, pantothenic acid and C. Rich in potassium, with calcium, phosphorus, iron, sulphur, chlorine and sodium in smaller amounts.
Benefits: Cleansing and soothing when taken in small amounts.
Yield: Approximately 50 ml./2 fl. oz. of juice per 225g./8 oz. of whole vegetable.
Warning: Excessive intake can irritate rather than soothe.
Turnip
A root vegetable, usually of pale, yellowish-white colour, and a distinct peppery taste. Choose firm turnips free of spade marks, and remove earthy stalks. Scrub well and chop before juicing.
Nutrition: A good source of folic acid, with smaller amounts of B1, B3, pantothenic acid and C. High in potassium, calcium, phosphorus and chlorine, with smaller amounts of sodium and sulphur.
Benefits: A traditional treatment for aiding in the elimination of uric acid.
Yield: Approximately 90 ml./3 1/2 fl. oz. of juice per 450 g./1 lb. of whole vegetable.
TROPICAL FRUITS
Banana
A thick, pale-yellow fruit that is also better to blend rather than juice, as it gives a rich, sweet, creamy mixture. Choose ripe, yellow fruits and simply peel and blend or mash them, then mix with other juices or ingredients - it is too thick to drink on its own.
Nutrition: A good supply of vitamin A (beta-carotene), and useful amounts of vitamins E, B3, folic acid, biotin and C. A rich supply of potassium, and a good supply of magnesium, phosphorus, sulphur and chlorine.
Benefits: Easily digested when ripe, bananas are an excellent aid to digestion. This rich potassium supply gives a real boost to our body’s maintenance program.
Kiwi Fruit
A small, oval-shaped bright-green fruit with a thin, fuzzy outer skin, a sweet flavour, and a pulpy, thick texture. It is a good mixer, and is best blended. Choose firm, unblemished fruit. Peel away the skin and cut into quarters. Blend only.
Nutrition: An excellent source of vitamin C, and a good supplier of vitamin A (beta-carotene); kiwi fruits also include potassium, calcium, magnesium, phosphorus, sulphur and chlorine.
Benefits: A wealth of vitamin C and potassium are the two main advantages of this small fruit. Its properties are good for circulation, digestion, and the skin, and they help give the body’s system a boost.
Mango
A green-and-red-skinned fruit with a tangy orange-coloured flesh that gives a very thick, fragrant juice that should be mixed in order to drink. Like the banana, it is better blended. Choose firm fruits which give slightly when gently squeezed. Peel and slice the flesh away from the stone and the process. Blend only.
Nutrition: Mangoes are very high in vitamin A (beta-carotene), with a good supply of vitamin C, and smaller amounts of B1, B2, B3 and E. They also have a good supply of potassium, calcium, magnesium, phosphorus and iron.
Benefits: An excellent fruit for energy and vitality, and promoting healthy skin.
Papaya
An exotic fruit whose juice is peachy pink in colour and thick in texture, with a sweet, fragrant flavour. It requires diluting with other ingredients, and is best blended. Fruits with a golden-yellow skin denote ripeness. They should give a little when lightly squeezed. Cut in half and scoop out seeds if preferred. Peel away the skin. Blend only.
Nutrition: High in vitamins A (beta-carotene) and C, with a useful supply of the B complex, potassium, calcium, magnesium, phosphorus, sulphur, chlorine and a small amount of sodium.
Benefits: Papaya contains several enzymes, principally papain, which helps with the digestion of proteins. It is a real energy booster to the body, and it also helps stimulate the appetite, has a laxative effect, and is a good cleanser for the internal organs.
Pineapple
A large, spiky-skinned fruit, rich golden yellow in colour, with a sweet, thirst-quenching juice. Choose pineapples that have a golden skin, a prominent sweet smell, and that give a little when pressed. A ripe pineapple will allow a leaf to be pulled easily from its crown. Remove top and bottom and slice off the skin. Blend or juice.
Nutrition: A good supply of vitamin C, and smaller amounts of A (beta-carotene) and the B complex. Rich in potassium and chlorine, with smaller amounts of calcium, magnesium, phosphorus and sulphur.
Benefits: Contains the enzyme bromelain, which aids the digestion of protein.
Yield: Approximately 150 ml./5 fl. oz. of juice per 450g./1 lb. of whole fruit.
VINE FRUITS
Grape
A small, clustered fruit that is sweet and tangy in taste. The juice is pale green or dark pink in colour, depending on the variety used; and it is also quite thick. If preferred, dilute juice with spring water to taste. Any sweet variety of grape can be used, as long as they are fresh and firm. Simply wash well, pull out the stalks, and use - seeds can be left in. Blend or juice.
Nutrition: A good supply of vitamins A (beta-carotene), B3, B6, folic acid, biotin and C; and minerals potassium, calcium, magnesium, phosphorus and sulphur.
Benefits: An excellent metablism stimulator. Grapes are best taken on their own because they ferment quickly in the stomach if held back by other foods.
Yield: Approximately 275 ml./10 fl. oz. of juice per 450g./1 lb. of whole fruit.
Tomato
A round, tangy fruit, orangey-red in colour with a slightly pink tinge and waxy, thin skin. Very fresh tasting; delicious on its own or as a mixer. Choose vine-ripened, red tomatoes. Wash well, de-stalk and blend or juice.
Nutrition: High in vitamin A (beta-carotene) with good amounts of B3, folic acid, C and E. Also a good supply of potassium, iron and chlorine, with smaller amounts of sodium and sulphur.
Benefits: Helps stimulate circulation and has slight alkalizing properties.
Yield: Approximately 275 ml./10 fl. oz. of juice per 450g./1 lb. of whole fruit.
ADDITIONAL INGREDIENTS
Bee Pollen
A mixture of bee saliva, plant nectar and pollen, which is the male fertilizing powder discharged from flowers. It is collected from bee hives, and sold as loose powder, grains or tablets. It can easily be incorporated into drinks, or sprinkled over cereals.
Bee pollen is highly nutritions and revitalizing, containing plenty of protein and essential amino acids, potassium, magnesium, phosphorus, calcium and iron, plus smaller amounts of vitamins B1, B2, pantothenic acid, biotin, C and A (beta-carotene). It is usually taken by the spoonful, and can be quite expensive.
Note: It can cause an allergic reaction in pollen-sensitive individuals, so check before serving to guests.
Brewers’ Yeast
A by-product of beer brewing. It is exceptionally rich in the B-complex vitamins, with high levels of iron, zinc, magnesium and potassium, and also provides protein. It is available in pill form or as a powder, which is more suitable for drink-making. It is highly concentrated, and is an excellent pick-me-up. The flavour is very strong, so it needs to be mixed carefully with other ingredients such as yoghurt, juices, milk and honey.
Note: It is high in purines, so should be avoided by gout sufferers.
Honey
A sweet, heavy liquid produced by bees from the nectar of flowers. It has been used as both a food and medicine for thousands of years. The nutritional content varies between different honeys. All honey consists of about 25% water; the rest is glucose and a little fructose. Most honey contains traces of minerals and vitamins B2 and B3. Although honey is better for you weight for weight than refined sugar, it’s still an energy provider, and not much else, so should only be used in restricted amounts. However, honey also has antiseptic properties, is easy to swallow, and is soothing and calming.
Nuts
The dried fruit of various trees, which come cased in a protective shell. Like seeds, they grow into plants and trees, and so are richly packed with nutrients and nourishment. They are one of the most concentrated forms of protein available, as they contain vitamins B1, B6 and E, and minerals such as iron, potassium, magnesium, phosphorus, calcium and zinc.
They also have a high-fat content, which means that they go rancid quite quickly and so can become dangerous. It is best to eat them as freshly as possible, and store them in the refrigerator for as little time as possible. The fat in nuts is mostly polyunsaturated; however, coconut contains a high proportion of saturated fat, and Brazil and macadamia nuts also have a fairly high amount.
Mass production has resulted in many nuts being treated with preservatives and dyes, and most are salted and fried. Choose organic nuts that are unroasted and free from salt.
Almonds are high in oxalic and phytic acid, which combine with certain minerals and eliminate them from the body. Make sure plenty of vitamin C-rich foods are eaten at the same time to conteract this process. However, the oil in almonds is particularly soothing and sustaining, and can help ease digestive upsets.
Nuts should only be crushed or chopped just prior to using.
Oats
Oats are an easy-to-grow cereal even in cold and harsh climates. They are sold in the form of whole grain, rolled or flaked, or ground, as oatmeal bran.
They are an exceptionally rich grain - high in protein, potassium, calcium, phosphorus, iron and zinc; they also contain several B vitamins, vitamin E and some fat, mostly polyunsaturated. They are also easy to digest, with an ability to help soothe the stomach and digestive system.
Traditionally, oats have been made into possets and caudles, even gruel and served in the sick room to aid and speed recovery.
Note: oats should be avoided by those on a gluten-free diet.
Seeds
The mature fertilized ovules of certain flowering plants, are eaten for their flavour, texture and nutritional content (this varies with individual seeds). Seeds are best purchased in small amounts. Like nuts, they can easily become rancid and stale. Store them in an airtight container in a cool place. Do not crush or chop them until just ready to use. The following are types of seeds and their properties, which may be added to enhance healthy drinks:
Pumpkin: Flat green seeds taken from the inside of pumpkin gourds. The seeds are sometimes known as pepitas and have a deliciously delicate flavour. High in protein, potassium, magnesium, phosphorus, iron and zinc, with a useful supply of B1, B2 and B3 vitamins. They are also rich in polyunsaturated fat.
Sesame: Tiny seeds of an easy-to-grow annual plant that is widespread across the Middles and Far East. They have nutty, slightly sweet flavour. Very high in calcium, they are a boon for anyone who doesn’t eat dairy foods, and for vegetarians and vegans (those who use no animal products). They contain a good amount of protein, polyunsaturated fat, vitamins B1, B3, B6, folic acid, pantothenic acid, biotin and E. Minerals include a good supply of potassium, magnesium, phosphorus, iron and zinc. They are also rich in amino acids, which help keep the liver and kidneys healthy. In the Middle East, sesame seeds are believed to enhance and maintain sexual vigour.
Sunflower: Obtained from the centre of dried sunflower heads. A good source of protein and B-complex vitamins. They are high in vitamin E, potassium, magnesium and phosphorus, with smaller amounts of iron and zinc. They are also rich in polyunsaturated fat. Eaten regularly, sunflower seeds help give a boost to the system.
Wheat Bran
The outside of the wheat grain is removed during miling. It contains a high proportion of dietary fibre. It also has some starch and protein. Fibre enables the digestive system to function effectively, and is therefore essential for good health. It adds bulk to the diet, and is very filling. Bland tasting but crunchy in texture, it can be added to most dishes.
Note: Keep consumption to moderate levels, as it can prevent certain minerals from being absorbed.
Wheat Germ
The tiny embryos of wheat grains that contain all the nutrients to grow a new plant. It is highly perishable, and is usually removed from commercially produced white flour to extend its shelf life. Wheat germ is available in various forms - ra, unprocessed, stabilized (a treatment to stop rancidity, which reduces nutrients in the process); and toasted - some with sweetening added to keep from perishing.
Nutritionally, wheat germ is rich in B vitamins, particularly B6 and folic acid. It is also high in vitamin E, potassium, magnesium, phosphorus, iron, zinc and chlorine. It has a mild flavour and is easy to digest, so is perfect for adding to a variety of dishes, including drinks. Once the pack has been opened, store in an airtight container and keep in the refrigerator.
Yoghurt
Made from milk that has been treated with bacterial cultures, yoghurt is a thick, creamy substance that is versatile, inexpensive and one of the finest natural foods available. It has been widely used all over the world for many years.
It can be made from whole or skim milk, left natural, or flavoured - always check the labels for added ingredients, such as artificial colours, flavourings and sugars. Greek yoghurt is a variety that has been strained, and is more concentrated and creamy. If you are sensitive to cow’s milk, then look for goat’s. ewe’s or soy-milk varieties.
Yoghurt is a good source of protein, and low-fat varieties are especially recommended. It is high in calcium and other minerals like potassium and magnesium, and the B-vitamin complex.
“Live” yoghurt contains a microbe called Lactobacillus Bulgaricus that helps to restore an equal balance between good and bad bacteria in the digestive tract, and helps combat stomach upsets and diarrhea. The lactic acids also aid the body’s use of B vitamins and other nutrients like calcium. These acids are easier to digest than those in milk, and therefore many who are lactose-intolerant are able to substitute yoghurt. Eating “live” yoghurt is particularly beneficial when taking antibiotics that destroy bacteria in the digestive tract.
Eggs
Eggs can be added to give extra protein and substance, but should be omitted if the drinks are to be made for the elderly, young, babies, pregnant women or people with immune-deficient systems, as they may contain salmonella. Cooking eggs will eliminate the risk of salmonella poisoning, but as most drinks will use raw or lightly cooked eggs, the above considerations must be heeded during preparation.
Eggs also have a high-cholesterol content, and should also be avoided by those on a cholesterol-free diet or with limited cholesterol intake. Always use fresh, unblemished eggs - preferably the fre-range variety - and ensure that no shell particles are accidentally included in the drink.
HERBS AND SPICES
Basil
A highly aromatic herb, calming to the nerves and an aid to digestion.
Caraway
A well-known aid to digestion, which promotes appetite, sweetens the breath and helps relieves flatulence.
Chilli Pepper
Fresh chillies are pungent and beneficial to the respiratory and circulatory system.
Chives
Vivid green, hollow stems, chives have a mild onion flavour. Similar effect to onion and garlic, in that it stimulates the appetite and promotes digestion, and is also used as a mild laxative.
Coriander
The whole plant of this herb can be used, from the delicate, aromatic leaves to the stems, roots and seeds. The leaves add a cooling quality to hot, pungent foods, and the seeds both aid digestion and act as mild sedative.
Cinnamon
Has delicate, warming properties, and is perfect in a hot toddy for relieving lethargy. Contains antiseptic properties.
Cloves
Clove “berries” are also warming, and give a boost to the system; they are mildly antiseptic.
Cumin
Aromatic and nutty-flavoured herb; both the leaves and seeds are used. Helps to relieve indigestion, stomach cramps, insomnia and colic.
Garlic
A bulbous herb that is one of the earliest-used substances in medicine and cookery. It is believed to cleanse the blood and helps reduce cholesterol.
Garlic has antibacterial, antifungal and antiviral properties, and contains the antioxidant germanium. It has a pungent odour, owing to the sulphur-containing compounds in its essential oil.
For maximum effect, garlic should be used in its freshest form. Simply peel aways the outer, papery skin, and then crush or blend into savoury drinks.
Ginger
A warming, antiseptic spice. Use the fresh root only to help relieve nausea, travel sickness and colds. Also used to aid digestion.
Ginseng
A herbal product derived from the roots of the ginseng plant. It is grown in Russia, Korea and China, and has been used for centuries to treat many ailments. Korean and Siberian ginsengs come from the same family, but have a different genus, although their properties are much the same.
Ginseng has a reputation as a universal cure-all, aphrodisiac and elixir. It contains ginsenosides, which appear to stimulate the hormones and adapt to an individual’s needs. Like garlic, it contains a high level of the race mineral germanium, a powerful antioxidant. It can be chewed or taken as a drink or powder.
Note: ginseng should be avoided by people with hypertension.
Mint
A popular Middle-Eastern digestive; it stimulates the heart and nerves.
Nutmeg
A sweet, warming spice with a mild, uplifting effect. Can aid with digestion.
Note: Nutmeg should not be consumed in large quantities as it has hallucinogenic properties.
Parsley
A herb rich in vitamin A (beta-carotene) and C, with iron, calcium, potassium and chlorophyll. It is a diuretic that is also good for the skin and can freshen the breath. It helps eliminate uric acid.
Rosemary
An herb that aids the digestion of fat. It stimulates the circulation, is a good “pick-me-up.” and can help ease aching joints.
Sage
An antiseptic, antifungal herb that helps aid digestion. Can help ease stress, as it stimulates the central nervous system.
Always use fresh herbs. Wash them well, chop and simply sprinkle over drinks, or blend them in with other ingredients to add pungency and flavour. Keep your spices in a drak, cool, dry place for maximum preservation of colour and flavour. Store all spices in airtight containers, and only use them when fresh - spices opened for more than three months will lose their potency.
Kathryn Hawkins
