Green juice trend: I'm going!
Have you succumbed to the trend of fresh fruit and vegetable juices and invested in an extractor? Here are some tips to optimize it and feel great.
1- start with simple juices
Only 2 or even 3 fruits and / or vegetables are often enough to make a good juice. You can even start by making juices with a single fruit or a single vegetable, thus getting to know its taste before combining it ... Above all, it is a matter of taking pleasure in regularly making yourself a juice that is good for your health. AT
then let yourself be guided by your instincts and your desires. You don't have to follow any recipes at first, unless you are reassured by looking at a few classics ...
Do as you see fit! And if a fruit or vegetable in a recipe is no longer available because its season has passed, you can replace it with a fruit or vegetable in the same spirit of the current season. Making a juice, before being a recipe, is a freedom and a pleasure, especially put what you like and then experiment to come up with compositions that you love. You will then be able, little by little, to make more complex mixtures and thus drink “rainbows”, dixit Je Cross, Australian author of reference on the practice of juicing.
2- Choose quality plants
Preferably choose organic ingredients, especially as it is best not to peel them in most cases, to drink all of their benefits. "Many antioxidant substances are concentrated in the skin of fruits and vegetables, apple quercetin for example," notes Sandra Ericson in her book My Bible for Health and Wellness Juices.
However, do the best you can, the main thing is to eat more and more vegetables every day. And generally, make your life easier. Sandra Ericson recommends, for example "to use frozen red fruits, preferably organic if you cannot find them fresh and remember to thaw them before preparing the juice so as not to damage your extractor". Raspberry, blueberry, currant, blackberry... Their season is short, they deteriorate very quickly and are rather expensive: "as they are 'superfoods', rather than going without them, it is better to buy them frozen out of season".
3- Always add at least one vegetable
The point of a juicer is that it consumes more vegetables than we are used to having on the plate.
It is easier to drink a large glass of carrot-beetroot-spinach-pineapple than to chew these same quantities!
If you are not used to vegetable juices, you can make your first 100% fruit juices and then gradually add aromatic herbs to them first (basil, coriander, mint, parsley, chive...), rhizomes and spices (ginger, cinnamon, vanilla ...), then incorporate a sweet vegetable such as carrot or shoots ofspinach or a cucumber, by dosing approximately 70% fruit for 30% vegetables. And "when you get used to the taste of vegetables, reduce the amount of fruit to 60% for 40% of vegetables, then 60% of vegetables or even more if you can.
Go at your own pace, while keeping your health goal in mind, ”notes Sandra Ericson.
4- Vary the juices and colors
Have you found the composition of your ideal juice? Awesome ! However, do not overdo it in the long term: specialists recommend varying the juices and therefore their ingredients to provide the body with the maximum amount of vitamins and trace elements, and thus meet all your nutritional needs.
To vary, nothing could be simpler, drink juices of all colors: once green, the next day red, then yellow or even orange ...
5- Sieve (or not!)
If you or your children have a hard time getting used to vegetable juices at first, sifting the juice once or more out of the juicer can make it more fluid and allow you to get used to some new flavors, gently, because your taste will evolve as you go through your various tests.
But then, keep in mind that it is always interesting, from time to time, to "make cloudy juices, as Sandra Ericson explains, to benefit from the valuable contribution of possible soluble fibers and even for certain fruits and vegetables. vegetables, pre-biotic fibers that protect the immune system. You can also simply at the beginning collect just a little viscous pulp remained at the bottom of your machine to mix it with your juice ”: an excellent alternative to start. Finally, document yourself! Books, blogs, YouTube® videos ...
There is no lack of material to succeed in making your first juices. Watch some how-to videos first, then jot down a few recipes that really make your mouth water. You will discover that you can make juices with tops, artichoke, kale and even oilseeds ...
- To read: My bible of Health and Well-being juices, by Sandra Ericson, Leduc.S Editions, 381 pages, 23 €.
Visual credits: Green juice: © Kritsada171 Fotolia Green juice 2: © Vdeineka Fotolia Duo juice: © Karlevana Fotolia Trio juice: © Ruslan100 Fotolia