getting juiced

Vegetarian Times, July, 2001 by Pat Crocker, Susan Eagles

Toast your health with these delicious and refreshing summer drinks

With juice bars and elixir cafes springing up in cities throughout North America, it's easy to think of juicing as a hot new trend. In actuality, it's just the latest manifestation of a centuries-old health practice. And in this new age of genetically modified, over-refined, chemical-laden "food," this rediscovery of juicing has never been more welcome.

Research consistently shows that people who eat the greatest quantity of fruits and vegetables are about half as likely to develop cancer as those who eat little or no fresh produce. So it's not surprising that every major cancer organization, including the American Cancer Society and the American Institute for Cancer Prevention, recommends eating five servings of fresh veggies and three servings of fresh fruit every day. In fact, the phytochemicals (plant nutrients) in fruits and vegetables hold the keys to preventing many other modern problems, including heart disease and such debilitating conditions as asthma, arthritis and allergies. Fruits, vegetables and herbs are also rich in antioxidants, compounds that counteract the free radicals that can cause cellular damage, speed up aging and make us susceptible to certain cancers.

Still, even the most dedicated person can find it difficult to eat all those fruits and vegetables every day. So why not drink them? Raw, fresh juices are an easy and tasty way to ensure that you get your "daily eight."

The Benefits of Juicing

Starting the day with a burst of flavor does your taste buds a world of good and provides very distinct health benefits. Here's what you get when you juice up.

* In whole fruits and vegetables, some enzymes, phytochemicals, vitamins (A, C and E) and minerals like iron, copper, potassium, sodium, iodine and magnesium are trapped in the indigestible fiber of the pulp and cannot be assimilated by the body. But once "liberated" from the cellulose in the pulp, those nutrients can be absorbed into the cells of the body within 15 minutes (compared with the hour or more it takes for nutrients to be assimilated if the pulp is intact). This saves your body the energy required for digestion and allows it to rest before or after physical activity, while recovering from an illness or while detoxifying.

* Our cells consist mostly of water, which is essential to their proper function. That's why we should consume at least 8 glasses of water daily. Unlike coffee, soft drinks and alcohol (which take water from the body in order to metabolize), raw juice replenishes lost fluid and provides all the necessary nutrients. In addition, juices promote a balance of acidity and alkalinity of body fluids, which is vital for proper immune and metabolic function.

* The natural sugars in fresh produce come bundled with the goodness of vitamins, minerals, enzymes and other phytochemicals that aren't found in refined sugar. They deliver the same energy as pastries, candy and soft drinks but without the chemicals or fat.

* Found only in plants, chlorophyll has a unique structure that allows it to enhance the body's ability to produce hemoglobin (the part of red blood cells responsible for transporting oxygen), which in turn enhances the delivery of oxygen to the cells.

Shopping Tips

When choosing fruits and vegetables, make sure they are firm, ripe and unbruised. Herbs should show no signs of wilting or yellowing. In an ideal world, you would shop daily for the ingredients you need to make the recipes. If this is impractical, you can store them in the refrigerator for up to two days. (As a good rule of thumb, one pound of produce yields roughly 1 to 1 1/2 cups of juice.) Whenever possible, purchase organic produce to avoid the chemical pesticides used on conventional produce. Of course, all fruits and vegetables should be washed, scrubbed or soaked with water and vegetable wash to remove any lingering bacteria or chemicals.

Here's to your health. Cheers!

Summer Swizzle

30 min. 2 SERVINGS EGG- & DAIRY-FREE

4 apricots, halved and pitted
1 cup grapes
4 peaches, halved and pitted
2-inch slice watermelon, cut into chunks
(Leave the seeds in. They are packed
with protein, zinc, vitamin E and EFAs.)

1. Using a juicer, process the apricots, grapes, peaches and watermelon. Whisk together; serve in tall glass.

PER SERVING: 159 CAL.; 2G PROT.; 1G TOTAL FAT (0 SAT. FAT); 39G CARB.; 0 CHOL.; 8MG SOD.; 3G FIBER

Blueberry Juice

30 min. 1 SERVING EGG- & DAIRY-FREE

1 cup blueberries
1 cup pitted cherries
1/2 cup red grapes
1/2 cup raspberries

1. Using a juicer, process all ingredients together. Serve in tall glass.

PER SERVING: 88 CAL.; 1G PROT.; 1G TOTAL FAT (0 SAT. FAT); 22G CARB.; 0 CHOL.; 5MG SOD.: 3G FIBER

B-Vitamin Juice

30 min. 1 SERVING EGG- & DAIRY-FREE

1/4 cup almond milk or soy milk
1/2 cup pineapple juice
1 cup fresh pineapple chunks
1 banana, peeled
1 tsp. flaxseeds, ground
1 Tbs. wheat germ
1 tsp. hemp oil

1. Using a blender, process all ingredients until smooth. Serve in tall glass.

PER SERVING: 372 CAL.; 7G PROT.; 9G TOTAL FAT (1G SAT. FAT); 73G CARB.; 0 CHOL; 40MG SOD.; 6G FIBER