Tired of waiting in long lines for bubble tea? Sick of drinking milk tea every day? Too hot to go outside? The refreshing combination of vegetables and fruits is here to wash away the greasy, scorching impression of summer! If you don’t like eating fibrous vegetables but want to drink them like a beverage, you can’t miss these homemade fruit and vegetable juice secrets.
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Why Do We Need Fruit and Vegetable Juice?
Fruit and vegetable juice is rich in vitamins from fruits and nutrients from vegetables, which can directly promote intestinal motility and improve digestion. Additionally, juice provides fewer calories while balancing essential nutrients, making it a favorite among vegetarians and those (quietly) managing their weight. Nowadays, juice is even considered a remedy for various sub-health conditions and diseases.
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The Ultimate Beginner’s Guide to Fruit and Vegetable Juice
5-Step Perfect Juicing Formula
1、Choose a Base: Such as celery or cucumber.
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2、Add Leafy Greens: Such as lettuce, cilantro, kale, or spinach.
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3、Add a Flavorful Fruit or Vegetable: Such as apple, beetroot, pineapple, carrot, or pear.
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4、Add a Citrus Fruit for a Refreshing Tang: Such as orange, lime, grapefruit, or lemon.
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5、Add a Special Flavor (Optional): Such as ginger, wheatgrass, chili powder, or other herbs.
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The 80/20 Rule for Juicing
Australian nutritionist Claire Georgiou proposed the 80/20 rule to help people better manage their diet: the ratio of fruits to vegetables in daily intake should be roughly 20% to 80%. This is because most fruits have high sugar content (though some vegetables like beets and carrots are exceptions), so their proportion should be reduced. Vegetables, on the other hand, provide direct nutrition and are effectively absorbed by the body.
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Claire Georgiou also recommends drinking juices of various colors daily, as each color corresponds to specific nutrients. Her list typically includes mixing 2-5 juices into a rainbow juice (with at least three being green vegetables). Claire’s health mantra is “Eat a rainbow every day” to ensure sufficient intake of micronutrients, antioxidants, and phytonutrients.
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Examples of the 80/20 Rule
- 1、If the first glass of is pure fruit juice, the next four glasses should be vegetable juices, with 2-3 primarily green vegetables.
- 2、If the first two glasses contain 50% fruit and 50% vegetables, the next two glasses should be pure vegetable juices.
- 3、If each glass contains six ingredients, at least four should be vegetables.
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While implementing this rule, flexibility is key. Maintain an approximate 80/20 ratio of vegetables to fruits, with 50% of the juice or ingredients being green vegetables daily. This ensures proper absorption of sugars and carbohydrates.
Precautions
Fresh juice is best consumed on an empty stomach, 30 minutes before meals, when the digestive system can easily absorb its nutrients. Drink immediately after juicing and store away from light. Before juicing, assess your health condition. Those with oral ulcers, diabetes, or related diseases should consume with caution.
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5 Juices to Beat Summer Discomfort!
Detox Green Juice
Ingredients
- Medium cucumber……1
- Medium kale leaves……4
- Cilantro (with stems and leaves)……2 sprigs
- Large apple……1
- Ginger (4 cm long)……1.5 pieces
- Peeled lime……1-2
- Medium celery stalks……3
Methods
- Chop or slice the ingredients and add them to the juicer in order.
- Strain and enjoy!
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Antioxidant Beet Juice
Ingredients
- Apple……1
- Lemon……1
- Celery……2 stalks
- Beetroot (with leaves)……1
- Spinach……1 handful
Methods
- Wash all ingredients and peel the lemon.
- Since beets are thick and yield less juice, cut them into small pieces and add them to the juicer last.
- Juice and enjoy immediately!
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Sweet and Sour Summer Juice
Ingredients
- Pears……3
- Basil (with stems and leaves)……2 sprigs
- Lemon……2
- Celery……4 stalks
- Carrots……2
- Cucumber……1
Methods
- Wash the ingredients and peel the lemon.
- Juice the ingredients in the listed order to maximize juice yield.
- Stir and enjoy!
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Low-Sugar Health Juice
Ingredients
- Cranberries……100g
- Lime……1
- Apple……1
- Broccoli……½
- Green cabbage……½
- Rosemary……2 sprigs
- Mint……2 sprigs
Methods
- Wash all ingredients and peel the lime.
- Chop the ingredients to fit the juicer.
- Juice and add ice if desired.
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Samba Passion Juice
Ingredients
- Carrots……2
- Garlic……2 cloves
- Red bell pepper……2
- Oranges……2
- Banana……1
- Ginger……1 piece
Methods
- Wash the ingredients and peel the lemon.
- Chop the ingredients and add them to the juicer in order.
- Add a pinch of salt to the rim of the glass for extra flavor!
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Conclusion
Fruit and vegetable juice is not just a healthy drink but also a refreshing treat for summer. Master these juicing tips and the 80/20 rule to beat summer discomfort and enjoy a vibrant, healthy life every day!