Are you new to making juice? It can really be beneficial to your health. But, as with most things, there is a right and wrong way to do it. If made properly, a juice can provide many easily absorbable nutrients that your body can use to heal and restore. In this post you will learn about the benefits and the equipment needed for making juice. You also get some tips and tricks and learn the best practices to make a health-promoting juice. So let's start, how we start to press in the right way.
Benefits of Juicing
There are a number of clear benefits that make juice a great idea. The juice process extracts the liquid content of the vegetables (and fruit) together with the nutrients and polyphenols (useful vegetable substances such as antioxidants) while the fiber remains behind. This allows you to quickly get a large volume of nutrients. They can go directly to your bloodstream and get to work without the need for much digestion. This allows your digestive system to rest a little while still providing vital nutrients to your cells.
For many people, juice also enables the absorption of nutrients that they might not get elsewhere, of vegetables that they would not normally eat. When I started pressing, I would always add a vegetable or two that I wasn't eating at the time. This allowed me to taste the taste of those vegetables without being overwhelmed by them. Ultimately, it has been a great help in converting a vegetarian avoider into an avid vegetable enthusiast. Juice makes your palate accustomed to vegetable flavors, making it easier to eat more of it.
However, do not consider juice as a substitute for eating vegetables. The fibers present are very important for your digestion and overall health. See it as an addition instead. Add extra nutrients in addition to your normal healthy diet.
Juicing versus Smoothies
What is the difference between making juice and blending? Well, both result in fruit and vegetables presented in a drinkable form. The concept is comparable, but the difference comes down to the fiber. Where juice removes the fiber and spends digestion, smoothies retain the fiber of your ingredients and require digestion to fully absorb the nutrients present.
It is nothing or something, or not even better or worse. I believe there is a place for both in a healthy, vegetable, vegetable diet. Smoothies are delicious snacks or meals with many nutrients, while juices contain an extra dose of nutrients that your body can use quickly.
More information about smoothies can be found in "Making super-healthy smoothies"
Types of Juicers
If you are interested in juice making, there are a few different options for devices that you can use.
Centrifugal presses cut fruits and vegetables with a rotating knife or disk. The juice is then drawn through a screen with centrifugal force. These juice extractors work quickly and are usually easy to clean. They are also usually the most economical. A common complaint is that centrifugal juicers usually heat up the juice, which can contribute to the loss of nutrients. However, some brands are sensible about this and design juicers that allow minimal heat transfer.
Masticating juicers work by grinding your products and squeezing the juice. They are also sometimes called cold presses. This process results in less heat transfer than centrifugal juicers. As a result, they juice slowly and it can be very difficult to clean, but the advantage is that you get a higher juice yield with a drier pulp. The feeding probe is smaller when chewing juicers, so more time and care must be spent preparing ingredients so that they are small enough to fit. They are also usually more expensive than centrifugal juicers.
If you prefer not to buy a juicer, you can get comparable results with a good high-speed blender and a bag of nuts. It is not that efficient in terms of yield and a bit messy if you have to squeeze the pulp out by hand with the nut bag. However, if you do not want to buy a specific device for making juice, it is ready. Fast blenders are still fairly expensive, but they can be used for other things (such as smoothies), so they can be a good value.
Making your juice is a fairly simple process. Now let's go over it quickly.
You will start preparing your products. You want to wash it thoroughly, because you leave most skins intact. Keep the skin on, except for everything with a thick skin or skin. Cut thick flakes and leave some of the white marrow (from citrus fruits) behind. Just a warning that marrow, although full of nutrients, can be quite bitter. So if you are new to making juice, you can start by leaving a little bit behind and gradually working your way up.
You then want to remove any hard stems or pits and cores. Then cut the products into any desired size to fit through the entry of your juicer.
Once your products have been prepared, you are ready to make juice. Cover your pulp catcher with a compost bag for easy cleaning and make sure that everything fits together properly (to prevent messy leaks). Then make sure you have a container to collect the juice and start your juicer. Start feeding your products through the gutter. If your juicer has multiple speeds, you can switch back and forth as needed with the higher speeds for harder fruits and vegetables and the lower speed for softer ones. You also want to alternate a bit. For example, adding a piece of apple or carrot after soft vegetables. I find that following a soft item with a more difficult item improves the yield.
Professional tip: Do not attempt to squeeze things such as bananas or avocados. They will just make a mess and clean up your machine.
That is it! Then just stir and enjoy your juice.
How to save
It is best to consume a juice immediately, as nutrients start to break down quickly. If you make more than you can drink in one go, you can save something for later. Use an airtight container, glass mason jars work really well. You also want to fill the container as full as possible. This is because all the air present increases the loss of nutrients. So use the pot of the right size and fill it completely. If you are short, you can always top it up with coconut water. Then put your juice in the fridge until you are ready.
Professional tip: The taste of a juice usually gets deeper the longer it is (a kind of soup). So you can find the vegetable flavors more pronounced in a juice that has been in the fridge for a while. If you don't like these flavors, try drinking your juice fresh.
Things to consider
As mentioned above, juice removes the fiber present. This becomes problematic for sweet fruit, because the lack of fiber ensures that the sugars touch your bloodstream quickly. To prevent this, be careful with the amount of fruit you use and stick to lower GI (glycemic index) fruits such as green apples, pears and citrus fruits such as lemons, limes and grapefruits.
A good rule of thumb for your juices is the 80/20 rule. Stay with 80% vegetables and 20% (or less) fruit. Think of it as a vegetable juice, to which fruit has been added for taste. Juicing only fruit can lead to huge fluctuations in blood sugar levels, so it's best to avoid it responsibly. If you only crave fruit, you better eat it whole. The fiber present delays the release of the sugars it contains.
It is best to enjoy your juice on an empty stomach. When your stomach is empty, it more easily absorbs the nutrients you consume. If you drink a juice after a large meal, you may not be able to take advantage of all those nutrients because some are not fully absorbed. So consider starting your morning with a fresh vegetable juice.
Juicing is a great way to add some extra nutrients to your day. A large dose of nutrients can help your body heal and recover, as well as build your immune system. Just remember the 80/20 rule and get your juice on it.
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