Fruit /
Vegetable Source of
Benefits
KJ per 100g
dietary
fibre,
vitamin B6,
vitamin C.
Provides sustained
energy.
225kj/100g
95 kJ/100 g
Beetroot
Folate, potassium,
leafy tops are rich
in beta carotene,
calcium and iron.
The folate is excellent for
healthy cells.
120kj/100g
Blue berries Carotenoids, vitamin
C.
Antibacterial.
200kj/100g
Capsicum
High in vitamin C,
beta carotene.
1 red capsicum has enough
vitamin C
110 kJ/100 g
to meet
the daily
needs of
10 people.
135kj/100g
Eine Quelle langsam
verdaulicher Kohlenhydrate,
regelt die Darmfunktion.
190 kJ/100 g
Carrots
Beta carotene, folate,
dietary fibre.
May help with night vision.
100kj/100g
Celery
Only small amounts
of vitamins and
minerals.
Helps to clean mouth and
teeth.
50kj/100g
Cherries
Very high in vitamin
C, dietary fibre.
May help to stabilise the
heartbeat and also keeps
the skin healthy.
170kj/100g
Cucumber
Only small amounts
of vitamins and
minerals.
May help with flatulence.
30-50kj/100g
Fennel
Beta carotene, folate. Fennel seeds are good for
digestion.
50kj/100g
Ginger
Aids in digestion and
is good for nausea and
improves circulation.
Grapefruit
Rich in vitamin C,
fibre, bioflavenoids.
Pink grapefruit contains
Lycopene which is an anti-
cancer agent and
90 kJ/100 g
may
reduce
the risk of
prostate
cancer.
110kj/100g
Senken das Cholesterin ab,
stärken die Immunität.
95 kJ/100 g
Honeydew
Melon
Vitamin C, small
amounts of
carotenoids.
May stimulate the kidneys
to help function better.
130kj/100g
Kiwi Fruit
Beta carotene,
vitamin C,
bioflavenoids, dietary
fibre.
Helps in digestion and
cleansing of the skin.
180kj/100g
Lemon
Bioflavenoids,
limonene, pectin,
vitamin C.
The pectin may help reduce
blood cholesterol.
95kj/100g
Peel fruit and vegetables that have a thick skin such as melons, pineapple
and citrus fruit.
Juice only the freshest of fruit and vegetables to get the most out them and
the best flavours.
Cut large pieces of fruit, such as melons into large wedges.
Some seeds from citrus fruits can be bitter so you may want to remove some
of the seeds if desired.
Remove seeds and stones from fruit such as mangoes, papaya and stone
fruit. This will prevent the blade from getting damaged.
Juicing techniques
When juicing different fruit and vegetables it may help to juice in different
combinations. For example, when juicing apples and oranges, juice the soft
fruit (oranges) first, then follow with the hard fruit (apples) second. This
will help you to achieve the maximum juice extraction from the fruit and
vegetables.
When juicing fresh herbs such as mint or parsley, add the herbs in between
the fruit and vegetables to get the most out of the herb or if only using a
small quantity, add the herb at the same time as a piece of fruit and veg-
etable.
Bananas can be hard to juice but the taste goes a long way. When juicing
a blend of fruit with bananas, add the banana as either the first or second
piece of fruit. The nectar of the banana will sit inside the filtering basket
and as the remaining fruits are added into the juice extractor they will re-
lease the banana nectar throughout the rest of the juice resulting in frothy
flavoursome juice.
When juicing small fruit such as grapes or strawberries, add the fruit in
handfuls rather than one at a time, this will maximise the amount of juice
extracted.
Be aware that beetroot stains all other fruit and vegetables. If juicing sev-
eral different juice combinations, juice the drink with the beetroot last, so
as to not stain the other drinks.
A GUIDE TO THE BENEFITS OF JUICING
Fruit /
Vegetable Source of
Benefits
KJ per 100g
Apples
Carotenes, pectin,
potassium, vitamin
C and dietary fibre,
energy giving
carbohydrates.
May help in the treatment
of constipation.
150kj/100g
Apricots
Beta-carotene, iron,
vitamin C, dietary
fibre.
High in natural sugars for
energy.
280kj/100g
Banana
Potassium,
carbohydrates,
Stärken das Immunsystem,
schützen vor viralen
respiratorischen
Erkrankungen.
100 kJ/100 g
