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Drink
your fruits and veggies
August 18, 05
Suzanne Havala Hobbs
Fresh
juices in moderation can be a convenient and appealing way
to get your fruits and vegetables.
Juices contain the same health-boosting vitamins, minerals
and phytochemicals that whole fruits and vegetables provide.
Popular premium brands such as Odwalla and Naked Juice –
sold in supermarkets, cafes and natural foods stores –
also contain no added sugars.
But juices have taken a hit lately, particularly where dietary
advice for children is concerned. High intakes of fruit juice
– a concentrated source of calories – may contribute
to weight problems. (Think about how many whole oranges it
takes to make a half cup – a few swigs – of orange
juice).
In large amounts, fruit juice can cause dental cavities, stomach
aches and diarrhea, too. That’s why the American Academy
of Pediatrics now recommends kids ages 1 to 6 limit fruit
juice to 4 to 6 ounces per day; kids ages 7 to 18 to no more
than 8 to 12 ounces per day.
That said, there’s still a place for nutritious, fresh
juices in your diet if you keep amounts in perspective.
You can save money, too, and enjoy the best-tasting juices
by making them yourself at home.
Whip up a blend of backyard tomatoes, bell peppers, cucumbers,
celery and parsley. A simple mixture of carrot and orange
juices is also hard to beat. Try carrot and pineapple juices
or a combination of carrot and apple with a little ginger.
Juicing at home has advantages and drawbacks.
Homemade juices have better flavor and aroma than store-bought
juices because they’re fresher. High temperatures used
to pasteurize commercial juices, plus time on the shelf, also
cause nutrient loss.
At home, you have the option of using organic ingredients
and using up extra produce before it goes to waste.
Of course, juicing has drawbacks, too. The cost of the juicer
can be one of them. Prices can range from $40 for a manual
citrus juice press to over $1,000 for fancier juice extractors
that can handle carrots and apples. Many fall into the $100
to $300 range.
Juicers also vary by noise level, ease of cleaning, speed,
warranty and uses. Some, such as the Champion juicer, can
make frozen ice cream-like desserts, nuts butters and baby
food.
Other considerations: Cleaning can be a bear, and storage
time for fresh, unpasteurized juice is short – about
24 hours. You also need the space to store the juicer.
Most juicers also remove the fiber or pulp. To get the benefits
of the fiber, stir some of the pulp back into the juice.
One alternative to juicers that has the advantage of preserving
the fiber: a high-speed blender. Blenders produce a drink
that’s more like a smoothie in consistency as compared
to liquid from a juice extractor. Liquefied whole foods can
also be thinned with a little water, soymilk or nonfat cow’s
milk. I’ve used a Vita-Mix – a heavy-duty high-speed
blender – for years and enjoyed it, although the machine
is very loud.
Blend ripe fruits such as peaches, mangoes, strawberries,
pineapples or bananas with the liquid of your choice. Add
a few dates as a sweetener, if you’d like.
Other tips for making fresh juices:
* Customize with herbs and spices. Add nutmeg, cinnamon, ginger
or mint to fruit juices and cayenne pepper to vegetable juice.
* Thin juices with plain water to dilute the calories, or
use seltzer water to add some fizz.
* Leave out the supplements and protein powders. Fresh juices
are already nutritious. Supplements are expensive, unnecessary,
and may be detrimental in some cases.
* Clean your machine immediately after use. Pulp left to dry
on a juicer is like cement and can be next to impossible to
remove.
Enjoy freshly squeezed or pressed juice as part of a diet
that emphasizes whole foods in their natural state.
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