Healthy drinks: How to prepare fruit and vegetable juices?

Fruit and vegetable juices are popular. And that’s good, because they are one of the pillars of a healthy and balanced diet. Discover all our practical tips for making fruit and vegetable juices at home and enjoying their many health benefits.

Fruits and vegetables: What are their benefits?

To stay healthy, we need daily nutrients, mainly from our food. A varied diet is the foundation of a healthy diet. Essential food categories include fruits and vegetables, true storehouses of nutrients.

effective, This is the next one retention Lots of nutrition. Chief among these are:

  • dietary fiber;
  • vitamins (A, C, B2, B6, K, folic acid, etc.);
  • minerals (potassium, iron, magnesium, calcium, copper, etc.);
  • Several antioxidant compounds.

Each fruit provides different nutrients. They can be eaten as whole fruit or in juice, compote, puree and even frozen or cooked….but to benefit from maximum nutrition, they are best eaten fresh.

The ideal juicer isExtractor : “It yields 10 to 30% more juice than a centrifuge or a blender“notes writer Clemence Roquefort Juice Extractor Recipes, 140 Recipes to Fill Up with Vitamins (ed. Larousse). “Thanks to the maximum pressure, one or two fruits or vegetables can be enough to fill a glass, and there is little waste”.

In addition, thanks to the very low and slow rotation of the extractor worm, the juice better preserves certain nutrients such as vitamin C. Another advantage is that it makes much less noise. “Afterwards, the choice depends on the budget because A juice extractor is much more expensive than a juicer.”

Almost all fruits and vegetables are likely to pass through the extractor: apples, pears, oranges, lemons… but also cucumbers, carrots, spinach, black radish.

“Alone “Some consequences must be avoided.”, said the expert. “This is the case with bananas or avocados, which do not yield any juice. The same for citrus peels, which also bring bitterness”.

What are the best healthy juice blends to choose from?

To benefit from a wide range of micronutrients, The family is multiplied (squash, citrus fruits, cabbage, etc.) and color (red, orange, green…), in favor of seasonal plants.

To get a good balance between flavor sweetness and contribution, it is better to do this Keep 30-40% fruit for 60-70% vegetables.

“It’s not complicated”, Clemens Roquefort insisted. “Carrot, pumpkin, beetroot, spinach or kale leaves can fulfill the necessary vegetable ratio and provide delicious juices. For the rest, you have to let your preferences and creativity speak for themselves, starting with two or three ingredient juices”.

First, there must be vegetables and fruits Used raw and, when it is edible, with the skin (then they need to be taken organically and washed well);

If you have an extractor, there is no need to remove the seeds as they come from the pulp side and are therefore not eaten. “To get the most juice, you simply cut the ingredients into pieces and pass them through the device periodically to have a ripple effect.”

to increase them Intake of vitamins, minerals and antioxidants Without increasing energy intake, one can Add spices (ginger, turmeric, cinnamon, vanilla…), fresh herbs (mint, basil, parsley…) and even, Algaebrewer’s yeast flakes, wheat germ… we can too, but given their high lipid and energy intake, Add oilseeds (walnuts, hazelnuts, etc.) and/or seeds (sesame, poppy, chia, etc.).

3 Healthy Fruit and Vegetable Juice Recipe Ideas

Detox Juice Recipe: Apple and Kale

For 1 large glass: 3 apples, 4 kale leaves

  • Cut the apples into quarters and wash the kale leaves.
  • Add kale juice, then apple slices.

Slimming Juice Recipe: Apple, Carrot and Pineapple

For 1 large glass: 2 carrots, 1 apple, 150 g pineapple, ½ lemon

  • Peel the carrot and pineapple.
  • Cut the carrot into slices and dice the apple, pineapple and peel the lemon.
  • In their turn, pass everything through juice extraction.

Healthy Glow Juice Recipe: Beetroot and Cucumber

For 1 large glass: 1 beetroot, ½ lemon, ½ cucumber

  • Peel and slice the beetroot and lemon.
  • Cut the cucumber into slices.
  • Pass everything through the extractor.

Ideally, benefit from the nutritional contribution of juice Consume immediately Or, lastly, during the day, kept cool and protected from light. “In this case, it is better to add lemon juice to them to limit oxidation”, Clémence Roquefort recommends.

Otherwise, the to freeze The best way to preserve juices for a long time without changing their nutritional and organoleptic qualities. “Then you have to freeze them As soon as they come out of the extractor, to avoid loss of vitamins, Continue expert. And, when you want to taste them, let them thaw gently in the fridge.

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