How to Start Juicing: 7-Day Juice Plan to Add More Fruits and Vegetables to Your Diet
Everything you need to start juicing: 7-day plan of healthy juicing recipes, expert how-to juicing tips, juicer-buying advice and how to juice using a blender.
Each of our 7 healthy homemade juice recipes provides about a quarter of the average daily recommended fruit and vegetables per glass (5 1/2 cups for a 2,000-calorie diet). Several studies show that adding more fruits and vegetables to your diet can improve your mental health and sense of well-being, yet most of us don’t get enough. While smoothies generally contain more fiber (because the whole piece of produce ends up in the final product) and more fruit, fresh juices can be loaded with dark leafy greens and lots of red, orange and/or purple vegetables to help maximize the nutrients in every glass. Our 7-day juice plan gives you delicious recipes every day to help you add more fruits and vegetables to your diet.
7-Day Juice Plan
Juices are great any time of day but are a nice addition to a healthy breakfast or as a snack.
(Note: Each recipe makes two 8- to 10-ounce servings of juice.)
Day 7: Carrot-Orange Juice
Fun Fact: When people washed down a high-fat meal with a vitamin-C-rich fruit juice (this one provides 66% daily value) they had significantly lower levels of cholesterol and triglycerides in their blood versus those who drank a placebo.
How to Juice: 6 Steps & Expert Tips:
Excited to start juicing? EatingWell’s 7-day juice plan is designed to be a starter kit with tips and recipes to help you get started or, if you’re already a home-juicing enthusiast, to give you new ideas for your juicer. Here are tips for making your making your own healthy, fresh juice at home.
1. Wash all fruits, vegetables and herbs well—no need to dry them.
2. Follow the manufacturer’s instructions for juicing—every juicer machine is different.
3. Add the most delicate ingredients first, such as leafy greens and herbs.
4. Follow with soft vegetables and/or fruits (tomatoes, berries, etc.).
5. Finish with hard vegetables and/or fruits (apples, celery, etc.). Our recipe ingredients are listed in this order.
6. Drink fresh juice within a day or freeze it.
Tips for How to Buy the Best Juicer
There are many types of juicers on the market, but they can all be classified into two main categories: high-speed (a.k.a. centrifugal juicers) or low-speed (a.k.a. masticating, cold-press or low-revolution-per-minute juicers).
High-speed juicers process fruits and vegetables at a higher speed through contact with a spinning shredder against a mesh filter, creating a "centrifuge" force. With nonejection types, the pulp remains in the shredder basket; with automatic-ejection types, the pulp is discarded into a separate waste basket. High-speed juicers tend to be less expensive, however proponents of the raw food movement say the heat produced along with the high speed may break down some of the nutrients as the juice is extracted.
Recommended high-speed juicer: Breville Juice Fountain Plus
Low-speed juicers process fruits and vegetables at a lower speed, thereby producing less heat and noise and extracting more juice than high-speed juicers. For leafy greens, such as spinach and kale, low-speed juicers are best. There are two types of low-speed juicers: horizontal and vertical. Horizontal and vertical low-speed juicers differ mainly in shape, with the vertical juicer being more compact and the horizontal juicer requiring more counter space. However, horizontal juicers have more versatility because they offer the ability to create homemade nut butters, pasta and baby food. Low-speed juicers are more expensive, but ideal if you want to make juices that include a lot of leafy greens.
Recommended low-speed juicers: Ronco Smart Juicer, Omega 8006 and Green Star Elite
How to Make Juice with a Blender
No juicer? No problem. Try this low-tech version for how to make juice without a juicer.
1. Coarsely chop all ingredients.
2. First, place the soft and/or juice ingredients in the blender and process until liquefied. Then, add the remaining ingredients; blend until liquefied.
3. Cut two 24-inch pieces of cheesecloth. Completely unfold each piece and stack the pieces on top of each other. Fold the double stack in half so you have a 4-layer stack of cloth.
4. Line a large bowl with the cheesecloth and pour the contents of the blender into the center. Gather the edges of the cloth together with one hand and use the other hand to twist and squeeze to extract all the juice from the pulp. If you don’t want stained hands, wear rubber gloves.
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