Juicing and Smoothies For Dummies by Pat Crocker

Author:Pat Crocker
Language: eng
Format: epub, mobi, azw3, pdf
Publisher: Wiley
Published: 2012-11-13T16:00:00+00:00

Orange/yellow

Alpha- and beta-carotene, lutein, and lycopene are the biological pigments that give orange/yellow fruits and vegetables their color. Studies show that orange/yellow plant foods protect against cancer and stroke. Eating one or two every day will guard against heart disease, cancer, and other modern ailments.

Here are some great examples of orange/yellow fruits and vegetables you can juice:

Apricots

Bell peppers

Cantaloupe

Carrots

Grapefruit

Lemons

Mangoes

Nectarines

Oranges

Papayas

Peaches

Pineapple

Plums

Pumpkin

Squash

Sweet potatoes

Tangerines

Yams

Red

Seven of the top 20 antioxidant fruits and vegetables are red. Anthocyanins (the bright red, purple, and blue pigments found in plants), cancer-fighting ellagic acid, and vitamin C, among other things, are high in this color group. Just like the heat and emotion they represent, red fruits and vegetables are essential to the daily diet, so plan to include one or two of these balls of fire in your daily juice or smoothie regimen.

Here are some examples of red fruits and vegetables you can juice:

Apples

Beets

Bell peppers

Cherries

Cranberries

Plums

Pomegranates

Raspberries

Red onions

Grapes

Strawberries

Tomatoes

Blue/purple

Bright blue/purple vegetables get their pigment from anthocyanins and beta-carotene, both excellent cancer-fighters. Aim to include one blue-purple fruit or vegetable every day.

Here are some examples of blue/purple fruits and vegetables you can juice:

Bilberries

Blackberries

Blueberries

Concord grapes

Eggplants

Elderberries

Purple carrots

Purple potatoes

Purple tomatoes

Green

Chlorophyll is the pigment that gives green fruits and vegetables their color. Green foods are good sources of carotenoids (vitamin A precursors), including lutein and powerful antioxidants. Green vegetables tend to score lower on the glycemic index chart (see Chapter 5 for more on the glycemic index), so they’re a good balancing addition to juices.

Juice the following green vegetables in small amounts once you’re enjoying a wide variety of new vegetables:

Asparagus

Bell peppers

Broccoli

Brussels sprouts

Cabbage

Collard greens

Kale

Musk melon

Mustard greens

Spinach

Swiss chard

Dark green vegetables are powerful laxatives. Start with a ratio of one dark green vegetable to four to six other vegetables, and don’t introduce dark green vegetables until you’ve enjoyed a wide variety of new vegetable colors and tastes because they’re strong and potent.

Green grasses, herbs, and sprouts

Cereal grasses (from barley, rye, buckwheat, and wheat) and sprouts (from beans and lentils) are nutrition powerhouses because they contain all the nutrients necessary for growing the mature plant. Wild weeds and cultivated herbs offer a wide range of vitamins, minerals, and phytonutrients, with chlorophyll as an added bonus. Use them fresh, or whisk powdered greens (available at natural food stores) into juices.

If you’re interested in growing your own grasses and herbs and sprouting your own seeds so that the nutrients are at their peak when you juice them, check out Container Gardening For Dummies, 2nd Edition, by Bill Marken, Suzanne DeJohn, and the Editors of the National Gardening Association (Wiley).

Not every juicing machine can efficiently extract juice from grasses, herbs, and sprouts, so if you’re buying a juicing machine, look for one that can handle these delicate sprigs. If you already own a good juicer

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