Broccoli, carrot, apple Juice

As someone who is very health concious, I have been somewhat late in getting into the juicing craze (well juicing at home anyway).

Two reasons for this:

1. I always thought it was better to eat the whole fruit (hence including the pulp) and didn’t want such an overload of fruit sugar without the pulp.
2. I always assumed that it would be messy and extremely tedious to wash the juicer etc.

Well I was recently given a gift and yes you can guess it was a juicer!

I was extremely surprised at the ease of using it and how quickly it could be cleaned.

Also the ability to consume more fruit and vegetables in such a quick way was quite appealing (though the lack of fruit pulp/fibre was slightly a concerning factor for me – I resolved this by adding either flaxseeds or a little of the actual pulp back into the juice).

The model I received was the Phillips Whole Fruit Juicer.

It also came with the Jason Vale DVD (aka “The Juice master”) which was great as it showed different juice recipes being actually made!

After juicing, I add some of the pulp that collects in the container so that the juice has some fibre (I usually add the carrot pulp as this is more palatable).

I’ve tried a couple of different recipes, but the best so far has been the following mix:

• 2 ‘red delicious’ apples
• 3-5 broccoli florets (Vitamin C & sulphur compounds which help detoxing, I love cruciferous veggies!)
• 3 large carrots (over 400 different caretenoids – i.e. Vitamin A)

The above recipe was from The Juicing Book website, all the recipes are free!

I especially like how the author of The Juicing Book talks about gradually increasing juices in your diet over time and not rushing into as well as discussing the negative consequences of overdoing it!

Do you juice?

If so, share your experiences + recipes in the comments please.

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Servings: Makes 4 servings.

Ingredients:

• 1 pound eggplant, cut into 1-inch cubes (3 cups)
• 1 medium-large zucchini, cut into 1-inch pieces (2 cups)
• 1 large bell pepper, cut into 1-inch pieces (1 1/2 cups)
• 1 onion, cut into 1-inch pieces
• 4 teaspoon olive oil, divided
• 2 tablespoon finely chopped fresh thyme (or 1 teaspoon dried)
• Vegetable oil cooking spray
• 1 tablespoon finely chopped garlic
• 1 jar (14 ounces) prepared marinara sauce
• 4 monkfish fillets (about 6 ounces each)
• 3 tablespoon finely chopped fresh basil (plus leaves for garnish)
• 2 tablespoon drained capers

Preparation:

Heat oven to 450°F. Toss eggplant, zucchini, bell pepper and onion with 2 teaspoon oil in a bowl. Add thyme; season with salt and pepper and toss again. Coat a shallow baking pan with cooking spray. Arrange vegetables on pan and roast until tender, about 20 minutes. Stir in garlic and marinara. Cover loosely with foil and roast 10 minutes more. Remove pan from oven. Stir in chopped basil. Rub fillets with remaining 2 teaspoon oil; season with salt and pepper. Nestle fish in vegetables; cover loosely with foil. Bake until fish is just cooked through, about 10 minutes. Top with basil leaves and capers.

Nutritional Information:

Nutritional analysis per serving: 286 calories, 9.9 g fat (1.7 g saturated) – don’t worry this is the good fat from the fish!

This recipe is from SELF, February 2008.

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This looks SOO yummy I had to share it as ‘Recipe of the Week’.

Servings: Makes 4 servings.

Ingredients:

• 1 tablespoon olive oil
• 4 large shallots, sliced
• 4 cloves garlic
• 2 jars (12 ounces each) roasted red peppers, drained
• Juice of 1 orange (about 1/2 cup)
• 2 medium eggplants, cut lengthwise into 1/2-inch slices
• Olive oil cooking spray
• 4 ounces goat cheese
• 4 kalamata olives, pitted and minced
• 1 teaspoon capers, chopped
• 2 tablespoons chopped fresh parsley

Preparation:

Heat oil in a medium skillet over medium heat. Cook shallots and garlic until soft, about 1 minute. Reduce heat. Cook until golden, 3 to 5 minutes. Add peppers and juice; bring to a boil. Lower heat; simmer until peppers are soft, about 5 minutes. Cool. Puree in a blender. Pour into a 9″ x 13″ baking dish. Coat eggplants with cooking spray and broil on a baking sheet until golden on both sides, about 15 minutes. Heat oven to 400°F. Mash cheese, olives, capers and 1 tablespoon of the parsley in a bowl. Place 1 tablespoon of filling at the end of each eggplant slice; roll up. Lay seam side down in dish. Bake 10 to 15 minutes. Top with remaining 1 tablespoon parsley.

Nutritional Information:

Nutritional analysis per serving: 259 calories, 10.7 g fat (4.7 g saturated), 32 g carbs, 10.8 g fiber, 10.5 g protein (analysis provided by SELF)

24% RDI of vitamin A

165% RDI of vitamin C

28% RDI of Iron

54% RDI of vitamin K

Now isn’t that good!

This recipe is from SELF, November 2007.

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Here’s an easy, quick, healthy, yet tasty way of preparing and eating your greens.

Time: start to finish it only take 20 minutes!

Servings: 4 to 6 (side dish) servings.

Ingredients:

• 1 1/2 pounds broccoli, stems peeled, then head cut into 2-inch-wide spears
• 1/2 stick unsalted butter
• 1/3 cup sliced almonds
• 1 tablespoon fresh lemon juice

Preparation:

1. Cook broccoli in a steamer rack over boiling water in a large wide pot, covered, until stems are just tender when pierced with a knife, 8 to 12 minutes. Remove steamer from pot and discard cooking water. Cool broccoli 5 minutes.
2. Meanwhile, heat butter in pot over medium heat until foam subsides, then cook almonds, stirring, until butter and nuts are golden and have a nutty aroma, 2 to 3 minutes. Stir in lemon juice and 1/2 teaspoon salt. Add broccoli and toss.

Nutritional Information:

Per serving, based on four servings (nutritional analysis provided by Nutrition Data):

194 calories, 15g fat (7g saturated), 29mg cholesterol, 52mg sodium, 12g carbohydrate, 5g fiber, 6g protein.

26% RDI of vitamin A

229% RDI of vitamin C

194% RDI of vitamin K

Now isn’t that good!

This recipe is from Gourmet Magazine, December 2007.

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