21
GETTING THE RIGHT BLEND
It is not difficult to create great tasting juice.
If you have been making your own vegetable
and fruit juices, then you know how simple it
is to invent new combinations. Taste, color,
texture and ingredient preferences are a
personal thing. Just think of some of your
favorite flavors and foods. Would they work
well together or would they clash? Some
strong flavors could over power the more
subtle flavors of others. It is however, a good
rule of thumb to combine starchy, pulpy
ingredients with those high in moisture.
Experiment! Any fruit or vegetable that
you enjoy can go into your next drink. You
may choose to use one fruit to give a
predominant flavor and accent it with a hint
of another flavor. The choices are limited
only by your imagination.
USING THE PULP
The remaining pulp left after juicing fruit
or vegetables is mostly fiber and cellulose
which, like the juice, contains vital nutrients
necessary for the daily diet and can be
used in many ways. However, like the juice,
pulp should be used that day to avoid loss
of vitamins.
There are a number of recipes contained
in this book for the use of pulp (refer to
pages 32 to 35). Apart from these, some of
the other uses of pulp are to bulk out
rissoles, thicken casseroles or soups or in
the case of fruit, simply placed in a bowl
topped with meringue and baked for a simple
dessert.
Quite apart from the consumption use,
pulp is great used in the garden for compost.
20
TIPS ON JUICING cont’d
FRUIT AND VEGETABLE FACTS
Fruit and
Best Season
Storage
Nutritional Value
Kilojoule (Calories)
Vegetables
To Buy
Calorie Count
Apples
Autumn/
Vented plastic bags
High in Dietary Fiber
200g (7oz) Apple
Winter
in refrigerator
and Vitamin C
= 300kj (72 cals)
Apricots
Summer
Unwrapped in
High in Dietary Fiber
30g (1 ounce) Apricot
crisper of refrigerator
Contains Potassium
= 85kj (20 cals)
Beet
Winter
Cut off tops, then
Good source Folate
160g (5oz) Beet
refrigerate unwrapped and Dietary Fiber
= 190kj (45 cals)
Vitamin C and
Potassium
Blueberries
Summer
Cover in the
Vitamin C
125g (4oz) Blueberries
refrigerator
= 295kj (70 cals)
Broccoli
Autumn/
Plastic bag in
Vitamins C, Folate,
100g (3oz) Broccoli
Winter
refrigerator
B2, B5, E, B6
= 195kj (23 cals)
and Dietary Fiber
Brussels
Autumn/
Unwrapped in crisper
Vitamins C, B2, B6,
100g (3oz) Brussels
Sprouts
Winter
of refrigerator
E, Folate and
Sprouts
Dietary Fiber
= 110kj (26 cals)
Cabbage
Winter
Wrap, trimmed in
Vitamins C, Folate,
100g (3oz) Cabbage
the refrigerator
Potassium
= 110kj (26 cals)
B6 and Dietary Fiber
Carrots
Winter
Uncovered in
Vitamins A, C, B6
120g (4oz) Carrots
refrigerator
and Dietary Fiber
= 125kj (30 cals)
Cauliflower
Autumn/
Remove outer leaves,
Vitamins C, B5, B6
100g (3oz) Cauliflower
Winter
store in plastic bag
Folate Vitamin K
= 55kj (13 cals)
in refrigerator
and Potassium
Celery
Autumn/
Refrigerate in
Vitamin C and
80g (3oz) stick
Winter
plastic bag
Potassium
= 55kj (7 cals)
Cucumber
Summer
Crisper in
Vitamin C
280g (10oz) Cucumber
refrigerator
= 120kj (29 cals)
Fennel
Winter/
Crisper in
Vitamin C and
300g (10oz) Fennell
Spring
refrigerator
Dietary Fiber
= 145kj (35 cals)
Grapes
Summer
Plastic bag in
Vitamins C, B6 and
125g (4oz) Grapes
refrigerator
Potassium
= 355kj (85 cals)
Kiwi Fruit
Winter/
Crisper in
Vitamin C and
100g (3oz) Kiwi Fruit
Spring
refrigerator
Potassium
=100kj (40 cals)
