The Complete Idiot's Guide to Juicing - Ellen Brown [12]
Broccoli. Even broccoli’s detractors have to admit that it boasts a strong nutritional profile. A one-cup serving provides the same amount of protein as an equal portion of rice or corn, but with one third of the calories. It’s an excellent source of calcium, as well as being very high in antioxidants and vitamins B6, C, and E. Firm stalks, tightly closed bright green heads, and a fresh aroma are the way to select this member of the cruciferous family. Avoid broccoli that has a strong cabbage smell, dried or woody stems, and yellowed florets, and use it within four days to preserve its nutrients. Broccoli has a strong flavor if consumed by itself as a juice. Always wash broccoli well. Grit and even insects or worms can be hiding in the florets. Yield: 6 ounces of juice per pound of broccoli.
Cabbage. There are different types of cabbage, and all are high in vitamin C. Savoy cabbage has wrinkled leaves, while common white cabbage has shiny light green leaves. For both species, select heads that are firm and heavy for their size. Don’t select a head that has discolored leaves or feels light, because both are signs it’s been picked for some time. Rinse cabbage well, trim the stem end, and store it in the refrigerator for up to two weeks. Always store it in a plastic bag, because some of its natural aroma can transfer to more delicate foods. Yield: 6 ounces of juice per pound of cabbage.
Pulp Tidbits
While native to Afghanistan, carrots were known in Europe long before the Christian Era. Both Greeks and Romans wrote about them but actually preferred turnips for eating.
Carrots. The color is a tip-off that carrots are high in beta-carotene, but they also are excellent sources of vitamins A, B, and C. On the mineral side, they’re an excellent source of calcium, phosphorous, potassium, and sodium. It’s good to buy carrots that have the lacy foliage attached as a sign of how fresh they are, but discard the foliage as soon as you get them home. Carrot foliage actually robs the carrots of moisture and vitamins if left attached. Pick carrots that are thin, firm, and smooth, and deeply colored. Avoid any with cracks or if they’ve begun to become soft or wither. Refrigerate carrots for up to a week, but discard them if they begin to show cracks. Yield: 6 to 8 ounces of juice per pound of carrots.
Cauliflower. Like broccoli, cabbage, and other cruciferous veggies, cauliflower by itself can be rather strong, so always mix it with other vegetables and perhaps some fruits. High in vitamin C, cauliflower should be snowy white with no discoloration on the florets when you buy it. Try to use it within four days, although you can refrigerate it for up to a week. Another thing to look for is that leaves are bright green and fresh-looking. Yield: 6 ounces of juice per pound of cauliflower.
Celery. Celery juice is mild in flavor, and its natural sodium content adds to any mixture, so it’s one of the most versatile to juice. Pascal is the type of celery we find in American supermarkets, although other varieties are grown around the world. High in vitamin C and potassium, choose celery stalks that are bright green and firm with fresh-looking leaves. Store celery refrigerated for up to a week. Cut off the stem end, separate the ribs, and wash them well. There’s always a large amount of dirt embedded at the stem end. For juicing, all you have to do is rinse it well and cut it into 2-inch lengths. Juice the ribs and the leaves, or leave the leaves on the short sprigs to use as a garnish. Yield: 8 to 10 ounces of juice per pound of celery.
Juicy Jive
There’s a big difference between the natural sodium found in foods like celery and sodium chloride, or table salt. Natural sodium is alkaline so it balances the pH of the blood and makes the body’s use of calcium more effective. Natural sodium makes our blood salty, but it doesn’t raise our blood pressure.
Cucumbers. Like celery, the mild taste of cucumbers makes