Juicing is often associated with hardcore cleanses (nothing but cold pressed juice or water for up to 10 days at a time), but it’s also a brilliant way to eat more fruit and veggies.
Juicing definitely had its place at the top of the nutritional charts in 2013 – and it doesn’t seem to be budging from that hot spot.
Fancy giving juicing a go? Here’s a brilliant guide by Ruth from Let Her Eat Clean, on how to get started.
Gather together the necessary equipment & supplies
You can spend as little or as much as you want on a juicer – anything from £40 to north of £400. But on average, most seasoned juicers will spend around £200.
As a crude rule of thumb, a juicer with a blade is a cheaper, faster offering whilst the infamous cold press gadget operates more slowly and is a lot more expensive.
Cold pressed is considered better as it retains more nutrients in the fruit or veggie.
Fruits and veggies
The best bit about juicing is you can make so many different concoctions. There are no rules, there are very few things that won’t work in a juicer and most manuals provide a suggested shopping list to get you started.
Top tip – don’t underestimate how much you’ll actually need. For example, a bag of spinach that forms the basis of a salad for four people will usually only pulp down to enough for one, maybe two juices.
Busting sugar myths
The “sugar is bad” mantra is hitting the headlines really hard at the moment and juice is often bundled into the “warning, warning avoid at all costs” bracket.
But long life, off the shelf orange concentrate is a far cry from something cold pressed, at home, from scratch. That said, juicing removes the fibre content from fruit, hence leaving you with more of a sugar spike than you would have had from eating the whole piece of fruit.
Making a juice 80% veggies and 20% fruit will avoid creating a juice with too much sugar. The less sugar you eat, the leaner you are.
Hate eating your greens? Juicing is absolutely for you!
It’s a heck of a lot easier to take on several portions of veggies at once in a juice than it is to plough through a dinner plate of broccoli if you’re not a fan of the cruciferous wonder. If you’re someone that struggles to get all the fruit and veggies they should have in a day, then supplementing your breakfast with a cold pressed juice could see you hitting 5 out of 5 before you’ve even left the house.
Here’s one of our favourite receipes to get you started:
The Green Dream
6 Kale Leaves
4 Celery Stalks
2 Green Apples
1 piece of ginger
- Peel or slice off lemon rind leaving some of the white pith
- To juice small leaves, roll them up into a ball to compact the leaves
- Wash all vegetables and fruits before making juice
- Buy organic if possible
Makes 2 glasses of juice
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