The Complete Idiot's Guide to Juicing - Ellen Brown [14]
Peppers, bell. Bell peppers, a good source of vitamin C, are best if they’re allowed to ripen on the vine. That’s why red peppers, which are also high in vitamin A, are so much sweeter than green peppers, which are just immature. When choosing peppers, look for ones that are firm and shiny, and avoid ones that are shriveled. Store refrigerated but not in plastic bags for up to a week. For juicing, remove the cap and pull out the large clump of seeds, although you don’t have to be meticulous about seed removal. Then rinse the pepper, at which time more seeds will fall off, and cut it into pieces to fit your juicer. Yield: 5 to 6 ounces of juice per pound of peppers.
Potatoes. Potatoes add a light flavor to juices, and they’re high in vitamin C and several of the B vitamins, as well as potassium. If pulped instead of juiced, they are also a good source of soluble fiber. Choose potatoes that are firm and free from blemishes, discolorations, or sprouting eyes. Yield: 3 ounces of juice per pound of potatoes.
Wrong Spin!
If you get a potato home and discover that it has a green cast to the flesh, throw it out. The green indicates the presence of solanine, a toxin caused if potatoes are exposed to light when growing.
Scallions. You’ll notice that scallions, also called green onions, are the member of this offshoot of the lily family I use most often for juices. And the reason is simple. They are the mildest, and their delicate flavor blends well with myriad vegetables. They are also about the same size, so you don’t have to “guesstimate” what is small or large. Scallions should be firm with unblemished bulbs and perky green tops, so avoid ones that are limp. Most scallions will start to go limp after three or four days of refrigeration. Yield: 2 ounces of juice per pound of scallions.
Spinach. Popeye was right: spinach is a wonder food. It’s a great source of iron, phosphorous, and fiber as well as vitamins A, B, C, E, and K. It’s best to buy loose spinach rather than in bags so you can really see the condition of the leaves, which should be crisp, firm, and dark green. Also choose a bunch with short stems. Store it refrigerated for up to four days. Give spinach a very careful washing, and follow with a second bath if the leaves are very dirty. Spinach doesn’t produce all that much juice when compared to its bulk, so I don’t use it very often, but if you prefer to drink it rather than eat it as a salad, juice away! Yield: 4 ounces of juice per pound of spinach.
Wrong Spin!
Don’t believe those bags that say that vegetables or lettuce has been pre-washed. They might have given you a leg up on the process, but the job’s not done. I’ve done numerous tests and always find lingering dirt. I don’t like to wash tender greens in a salad spinner because it can bruise or break them. For those vegetables, swish them around in a large bowl of cold water, rubbing stem ends with your fingers. Then remove them from the bowl and pat them dry with paper towels. And look at the amount of grit in the bottom of the bowl from your pre-washed produce!
Tomatoes. Botanists classify tomatoes as a fruit, but I’m listing them in the vegetable section because we eat them as a vegetable. Today’s science touts tomatoes for their lycopene content, which is proven to have anti-cancer qualities. In addition, they contain a good amount of vitamin C and potassium. There’s nothing like a vine-ripened tomato fresh from the garden. Second to that, choose ones at the market that don’t have ridges at the stem end, which is a sign the tomato might be mealy, and always choose the brightest red possible. If ripe, refrigerate them for up to four days. While tomatoes—like most fruits—do ripen once they’re picked, the flavor is never as sweet as if they’re allowed to stay on their fragrant vines in the field. If you live anywhere near a farmer’s market, I suggest you buy them there. Yield: 8 to 10 ounces of juice per pound of tomatoes.
Sweet Potatoes/Yams. These two vegetables, both high in carotenes, vitamin C, calcium,