The Complete Idiot's Guide to Juicing - Ellen Brown [15]
Zucchini. This mild-tasting member of the summer squash family is a good source of vitamins A and C, potassium, and niacin. Choose small zucchini that are unblemished and firm, and refrigerate them for up to five days in a plastic bag. Substitute yellow crookneck squash for zucchini in any juice recipe, and even the color will not change because zucchini juice is such a pale green. Yield: 8 ounces of juice per pound of zucchini.
Pulp Tidbits
Sweet potatoes bolster Thor Heyerdahl’s theory that natives of South America succeeded in crossing the Pacific Ocean. The Maoris of New Zealand have a tradition that the sweet potato, native to the Americas, reached them from the country of their ancestors.
The Least You Need to Know
• Vegetables do not ripen like fruits and should be eaten as soon as possible after they’ve been picked.
• Always mix beet juice with other ingredients and never consume it by itself.
• Broccoli contains the same amount of protein as corn or rice but with one third of the calories.
• Garlic reduces “bad” cholesterol.
• Tomatoes are actually a fruit, although we eat them like a vegetable.
Chapter 4
Added Attractions
In This Chapter
• Soy foods
• Dietary supplements
• Herbs for aroma and flavor
• Juices in other forms
Fruits and vegetables are the stars of the juice world, but as in every recipe, you also need supporting players. In this chapter, you’ll learn what your options are for those “extra” ingredients.
If you want to add a little extra nutritional kick to your juice, you’ll learn which nutritional supplements the vivid flavors of your fresh juices can best mask.
To dress up juices for parties or just for the fun of it, you can easily make a number of garnishes to sit on the rim of the glass. Those tips and ideas are in this chapter, too.
The Joy of Soy
No wonder they call soy a wonder food! Lately, researchers are discovering more and more nutritional benefits from soy products. For example, soybeans are the only known plant source of complete protein. In addition, the Food and Drug Administration (FDA) has approved a health claim stating that diets containing 25 grams of soy protein a day may reduce the risk of heart disease.
Liquid Lingo
Complete protein is the term used for a food that contains all the essential amino acids in the appropriate proportions that are part of the growth and maintenance of cells. Meats and some dairy products have complete protein, while grains and beans contain incomplete proteins. Blending incomplete proteins, such as rice and beans, produces a complete protein. But in the plant world, soy alone has it all.
In addition, soy is low-fat, and products made from soy create great juices. Here are a few:
Soy milk. This nondairy “milk” is made by grinding soybeans to a flourlike consistency, cooking the flour with water, and pressing out the liquid. Soy milk is rich in protein and iron, and most manufacturers fortify their soy milk with calcium as well. Whole and low-fat versions are also available. Use soy milk interchangeably with dairy milk in any recipe.
Wrong Spin!
Although you can blend any form of tofu into your juices, do not substitute tempeh for tofu. Tempeh is made from fermented soybeans, and its crumbly texture and savory flavor are not really compatible with many vegetables or fruits.
Silken tofu. Tofu is a curd made from pressed and drained soybeans and comes in a number of densities, such as firm and silken, depending on how hard it was pressed during manufacture. Tofu is high in B vitamins, potassium, and iron, and some tofu is also high in calcium, if that