Juice Master Keeping It Simple: Over 100 Delicious Juices and Smoothies

Juice Master Keeping It Simple: Over 100 Delicious Juices and Smoothies Jason Vale The No.1 bestselling juicing author Jason Vale is back with his ultimate book of juices and smoothies. His complete recipe book contains recipes for over 100 easy and delicious juices and smoothies to help you lose weight, get healthy and feel fantastic.Jason Vale, the inspirational king of juice detoxing and the man who helped Jordan lose 2 stone in 3 months, has compiled his definitive selection of over 100 simple but delicious, low-fat juice and smoothie recipes.Keeping it Simple has the perfect juice or smoothie, whether you want to slim down, get healthy or just need a little juice-boost pick-me-up on a rainy day. With Jason's motivational tips and unique '3-Day Super Juice Detox' programme you will not only clean your system, rid yourself of physical addictions and get extra energy, but you will also learn the fundamental Juicy Rules for a permanently slim, trim and healthy body.With a complete list of ailments that can be cured by each juice, and a full breakdown of all the minerals and nutrients contained in each recipe, this is the ultimate collection of juicing recipes for full health, extra energy and permanent weight loss.Includes:• Over 100 delicious recipes for juices and smoothies• Jason's slimming 3-Day Super Juice Detox• The Juice Master's Natural Pharmacy – juices for common ailments• Complete A-Z of fruit and veg – how specific vitamins and minerals help health and vitality• Kids Stuff – how to get your kids to drink fruit and vegetables and love them! Copyright (#ulink_dacaffc9-7b3f-51c5-ab71-61b81c2620c3) NB While the author of this book has made every effort to ensure that the information contained in this book is as accurate and up-to-date as possible at the time of publication, medical and pharmaceutical knowledge is constantly changing and the application of it to particular circumstances depends on many factors. This book should not be used as an alternative to specialist medical advice and it is recommended that readers always consult a qualified medical professional for individual advice before following any new diet or health programme. The author and publishers cannot be held responsible for any errors and omissions that may be found in the text, or any actions that may be taken by a reader, as a result of any reliance on the information contained in the text, which are taken entirely at the reader's own risk. HarperThorsons An imprint of HarperCollinsPublishers Ltd. 1 London Bridge Street London SE1 9GF www.harpercollins.co.uk (http://www.harpercollins.co.uk) HarperThorsons is a trademark of HarperCollinsPublishers Ltd. First published by HarperThorsons in 2007 This updated edition published 2014 Copyright © Jason Vale 2007, 2014 A catalogue record of this book is available from the British Library Jason Vale asserts the moral right to be identified as the author of this work Cover photographs @ Shutterstock.com (http://www.shutterstock.com/) All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, non-transferable right to access and read the text of this ebook on screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse engineered, or stored in or introduced into any information storage retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins ebooks HarperCollinsPublishers has made every reasonable effort to ensure that any picture content and written content in this ebook has been included or removed in accordance with the contractual and technological constraints in operation at the time of publication Source ISBN: 9780007225170 Ebook Edition © APRIL 2014 ISBN: 9780007364329 Version: 2017-01-03 Contents Cover (#u7b6d6882-1e98-597d-9cf2-7d28da5a8292) Title Page (#u0e81b477-5611-5a6a-b960-475e628872b6) Copyright (#ud23373ce-a182-51fc-8ced-99bb92d1e094) Not Simply Another Juice Recipe Book! (#u4fae833f-12d3-5bd2-a1d2-6706bb3cccca) The Power of Raw Juice (#ub0e7ac98-605f-57c4-8f4d-0f3c1fa8dc3e) The Right Juicy Kit (#ue304a42b-4e30-521c-9192-7e98b8dbbb8c) The Recipes (#ud7611e1c-1d7b-5519-afa5-09aa64d2c2ce) 1 Kids’ Stuff (#u4b950340-d300-5b72-a0ed-eef94c1bb1cc) 2 Detox (#ue2e9dd17-09d1-57f3-9213-7426d0f7f4f2) 3 The Juicy Pharmacy (#litres_trial_promo) 4 Sexy Juice (#litres_trial_promo) 5 Natural Beauty (#litres_trial_promo) 6 Juicy H O (#litres_trial_promo) 7 No Sweat (#litres_trial_promo) 8 Simple, Gorgeous Smoothies (#litres_trial_promo) 9 Just Juice (#litres_trial_promo) 10 A Little Bit Naughty … (#litres_trial_promo) Juicy Fruit Facts (#litres_trial_promo) Juicy Vegetable Facts (#litres_trial_promo) Also by Jason Vale… (#litres_trial_promo) Index (#litres_trial_promo) About the Publisher (#litres_trial_promo) Not Simply Another Juice Recipe Book! (#ulink_e312fc11-b1e1-5444-8afa-e88349db2061) What you are holding is not simply another juice recipe book. In fact, if you’re looking for something which goes beyond the usual, ‘here’s a bunch of recipes, now get on with it’ type of juice book – then you are holding it. Yes, there are recipes – over 100 tantalizing, melt-in-the-mouth, let your taste buds dance for joy recipes – but there are also many inspirational juicy extras. Juicy extras that will take this book from one which simply snugs in between Jamie, Nigella and Gordon not doing very much – to a book that you will actually use on a regular basis. It seems crazy that as a nation we buy more recipe books than any other country in Europe, yet we also buy twice as many take-aways. The average person will make a maximum of just four recipes from a recipe book; the majority of people make just ONE! My aim is a simple one – to get you truly inspired so that you will make as many of the mouthwatering recipes in this book as possible. The title of this book is Keeping it Simple and one thing I have learnt more than any other over the last juicy decade is that juicing needs to be made super-simple and super-fast in order for people to truly embrace it into their lives. I have also learnt that just a little bit of extra juicy knowledge can make all the difference between a book that has one recipe made from it and one that has loads of juicy stains because it is used that much. Recipes to Sejuice You If I said to you that you should juice two apples and a third of a lemon with the skin on as it makes a nice tasting juice which is good for you, you may or may not be tempted. However, if I said that by juicing two crisp Golden Delicious apples and a juicy wax-free lemon you would produce a rich, creamy, frothy juice which tastes identical to sherbet lemonade, but without any artificial anything, the chances are you would be more inspired to make it. If I then added that this simple yet incredibly delicious combination contained vitamins A, B1, B2, B6, and C, beta-carotene, calcium, iron, magnesium, phosphorus, potassium, sulphur, amino acids, anti-oxidants, natural sugars, pectin and boron, the chances are you would be even more likely to want to make it. If I then added that this combination helps to cleanse the liver and kidneys, flush the body of excess toxins, sweep the intestines, is excellent for the skin, hair and nails and helps to build immunity to common ailments – the chances are you would be getting your juicer out before I had a chance to finish the sentence. Not Just About the Drink This is what makes this juice recipe book so different from most of the others. Not only have the recipes been extremely well thought out and taste simply divine, but each one has a list of all the vitamins, minerals and other nutrients they contain along with exactly how each juice or smoothie will benefit you. There’s the Juice Master’s Natural Pharmacy, where you will find juices for specific ailments; the Kids’ Stuff section about how to get kids to ‘drink their fruit ‘n’ veg’, if they aren’t eating it; No Sweat recipes designed for the athletes amongst you and even a Sexy Juice section, containing recipes to help lift your energies in the bedroom! And there’s so much, much more. However, before you get your juicer out and start sampling some of the simply gorgeous juices and smoothies, I feel it’s always best to get a full understanding of … The Power of Raw Juice (#ulink_89b8235a-42e0-549d-bc7d-da4d3093a312) I have been extremely privileged to bring a juicy lifestyle to hundreds of thou- sands of people all over the world. When I set out to ‘Juice The World’ I never truly envisaged the incredible impact juicing would have, not only on virtually every aspect of physical health, but also on people’s mental well-being and life in general. A recent study has shown that simply drinking fruit and vegetable juice three times a week reduces the risk of getting Alzheimer’s disease by 76 per cent, so imagine the difference juicing makes to general mental sharpness. This is just one of literally thousands of studies which have looked at the effects that juicing has on our mental and physical health. Over the years, studies have shown that virtually every ailment known to wo/mankind has either been completely alleviated by drinking freshly extracted raw fruit and vegetable juices or reduced dramatically – including the big ‘C’ (cancer). However, as impressive as some of these studies are, what I find far more powerful are the stories which come directly from people who have incorporated juicing into their daily lifestyles. There are stories of incredible permanent weight loss; hair changing back from grey to black; stories of skin conditions clearing completely; of energy levels exploding. I know first hand the sheer power of the juice. I suffered from severe asthma (I used an asthma inhaler 14–16 times a day), incredibly bad psoriasis, eczema, hay fever and one of the most common ailments to hit the UK population – being overweight. I know what it feels like not only to suffer from these conditions but also to be told by a doctor that there is no cure for some of them at all. Yet by simply swapping my normal junk(ie) foods and drinks for a freshly extracted juice or two a day and by adding a touch of exercise to daily life, my mental and physical health improved beyond anything I could have envisaged. My asthma is now just a memory (and I was told there was nothing I could do about it); my psoriasis has cleared by 90 per cent (I was literally covered from head to toe in this extremely challenging skin disorder and I was again also told it is a condition where ‘diet plays no part’); my eczema has vanished; and I am no longer overweight. I didn’t take any pills, creams or potions and yet miraculously my symptoms either drastically reduced or disappeared altogether. Creating Pure Magic We should never underestimate the power of freshly extracted fruit and vegetable juices. Each glass is a far cry from ‘just a nice drink’. Every time you extract the vitamin- and mineral-rich juice from the fibres of fruits and vegetables you have projuiced something medical science can but only dream of replicating. While they can isolate and name some of the vitamins and minerals contained within the juice, there is no way they can possibly manufacture anything which can come close to it. Nature has the true X factor and we will never truly know exactly what elements go into the liquid fuel contained within all fruits and vegetables. This liquid fuel has the power to furnish the system with vitamins, minerals, natural sugars, natural fats, amino acids, anti-oxidants, enzymes and organic water. This liquid fuel is designed to carry life-giving nutrients to exactly where they are required whilst at the same time flushing the system of any rubbish which may have accumulated. When you make a juice I want you to understand fully that you aren’t simply making a rich, creamy, better-tasting version of something you can otherwise buy in a bottle from the shops. I want you to understand fully that when you make a freshly extracted juice of any kind, you are creating magic. Magic may seem like an over-the-top word to use when all we appear to be talking about is a ‘juice’. However, there is simply no other word that can sum up the life- and health-changing effects of freshly extracted juice. Skin begins to glow, hair starts to shine, nails get harder, eyes become brighter, excess fat appears to just melt away and ailments which have been disabling for years just vanish. David Copperfield managed to create the illusion of making the Statue of Liberty disappear, but that’s about all it was – an illusion. The magic that happens when you pour fresh juice into your bloodstream on a daily basis is very real. After all, giving the impression that the Statue of Liberty has vanished is one thing, but having the power to make something as life-debilitating as asthma disappear is nothing short of pure magic. Magic Doesn’t Come in a Bottle This ‘juice’ magic only occurs with freshly extracted juice. Please never be deluded into thinking that any juice or smoothie you buy in a shop comes anywhere close to what you can make fresh at home. What most people aren’t aware of is that ALL shop bought juices and smoothies (even the innocent-looking ones which are 100 per cent ‘natural’) have been ‘heat- treated’ or pasteurized – a process which destroys a large section of vitamins, minerals and all enzyme activity (the life force of the plant). The only way to get the full taste, nutritional benefits and that bit of pure juicy magic is either to get one from a good juice bar or make one yourself at home. Most juice bar smoothies are made with pasteurized juice and often have sugar-loaded yogurt. Believe it or not but when you see a juice bar shouting about their 98 per cent fat-free yogurt, you are usually getting yogurt loaded with sugar. The base juice they use is nearly always from either concentrate juice or pasteurized juice. They then put a fresh banana in and you think it’s all totally live and fresh. It amazes me when I see big chain juice bars declaring: ‘The only sugar found in our juices are those from nature’. This sounds all well and good, but they are talking about the small selection of juices they have – not their smoothies. So, as you can see, the only way to get some real juice magic is to either find a extremely good fresh genuine juice bar (see the list at www.juicemaster.com (http://www.juicemaster.com)) or get your juicer out and make your own. Creating Theatre Making your own juice ensures you know exactly what went into it, how clean and fresh the produce is and whether it’s genuinely organic or not, and it also gives you the chance to create some theatre at home. That is what I love the most about juicing and smoothie making – it creates atmosphere and theatre in the kitchen. Kids are mesmerized by juicing. Seeing all the vibrant colours of fresh fruits and veg being juiced and blended before your very eyes and hearing the blender in action is a much more vibrant way to start your day than with a bowl of sugar with milk over it! Just seeing juice coming out of a seemingly solid object (like a pear) is amazing in itself. But once you start not only to taste the difference of fresh juice compared to the bottle stuff, but also – and more importantly – feel and see the results, your juicer will play as big a part in your life as your kettle. Replenishing Your Health Bank Account None of us are perfect on the food and drink front, but one thing is for sure, every time you pour the liquid fuel contained within the fruits and vegetables into your body, you are replenishing your enzyme (‘life’) bank account. This is probably the most important account you will ever hold and it’s worth knowing that when you eat and drink the wrong things, you are effectively dipping into this precious account. The ‘life’ bank manager often sends ‘warning statements’ to say you are slowly but surely using up your account and at this rate the account may be closed much earlier than expected. These ‘warning statements’ come in the form of headaches, weight gain, skin disorders, arthritis, etc. We often ignore such warnings and just carry on as normal, popping a few aspirin along the way (the equivalent of tearing up the statement and putting it in the bin). This is one account you really don’t want to overspend on – once it is spent, so are you! By simply having even just one freshly extracted fruit/veggie combo juice a day, you are doing more to top up your life account than the average Briton does in a whole week (we haven’t just been voted ‘The Fattest Nation In Europe’ for nothing!). So before the ‘bank manager comes knocking’ GET JUICED! There is a quote I used in one of my previous books, Turbo Charge Your Life In 14 Days, which sums up the importance of keeping ourselves healthy. It came from an 87-year- old man who, when asked what his secret was – he looked much younger, had all his own hair (not a grey one in sight), all his own teeth and was fit as a fiddle – he replied that he never ate junk food. When they asked ‘but why’ (as in ‘life is too short’), he simply replied: ‘The reason I don’t eat junk food is because un- less I look after my body I’ll have nowhere to live.’ The biggest irony is that this 87-year-old man lived on the streets and got all his fresh produce from the local market – the guys down there gave him a load at the end of each day. So, unless you look after your body you will have nowhere to live – somewhere to survive perhaps, but nowhere to truly live. The good news is, no matter how much you have dipped into your life account, it’s never too late to top it up. The even better news is that no matter how many years you have been withdrawing, the minute you start to replenish it, it starts showing on your account extremely quickly. Make a point of having a fresh juice a day and the compound interest will bring you health benefits which are nothing short of magical. The Right Juicy Kit (#ulink_bde737af-b191-510c-80cc-e3d2a158c0e3) There is nothing more important to living a juicy lifestyle than getting the right juicer. Let’s be real, juicing has been seen as a bit of a pain in the proverbial for years. The shopping and chopping of the fruit and veg were always seen as a juicing bugbear, but the biggest juice ‘put me off’ by a mile was always the cleaning. The good news is that juice extractors have come a long way in the last few years, and technology has now made carrying heavy fruit and veg a breeze; one click of a mouse and a couple of bags of nature’s finest can be at your door within the hour. When I first started juicing I could never understand why they didn’t make a wide chute so that fruits like apples could go in whole. It seemed like a no-brainer to me, yet all the juicers that were on the market when I started had very tiny chutes. This always meant spending an enormous amount of time cutting up the produce for it to fit into the feeder. Not only that, but all the juicers had small ‘pulp containers’, which meant that after making just one or two small glasses you would have to stop the machine, take it apart and put it back together before continuing. Worst of all, though, was the cleaning. There were so many parts to the average juicer, so many nooks and crannies where the pulp could get caught up in and the machines were so small and fiddly that it just took forever to clean them properly. The words ‘dishwasher safe’ were never found on a juicer as the plastic parts would warp and melt from the heat of the washer. Despite all of that, the benefits of juicing far outweighed the hassle of making the juice and cleaning the machine – but I did long for the day where juicing would become easy. 21st–century Juicing Luckily, that day has arrived. Twenty-first-century juicing is here and with it comes wide-chute juicers, more extraction, large pulp containers for continuous juicing and dishwasher safe machines! Even as I write there are even efforts underway to produce a self-cleaning juicer. Imagine that, a juicer that cleans itself automatically after you make a juice. OK, stop dreaming, that day isn’t here yet, but the day of super-fast juicing is. In fact, with some of the best models on the market today you can make juice for four people and quickly clean the machine in less than 10 minutes. Even though many machines are now dishwasher safe, there are so few parts to them that it’s almost as fast to clean them as it is to rinse them ready for the dishwasher. Get the right juicer … for you! Getting the right juicer is crucial to whether juicing makes a regular appear- ance in your life, or whether the machine stays in your cupboard for good! It is extremely important to get the right juicer for your needs. For our purposes, up until now, there have been just two basic types of juicer: Masticating (slow juicers) Centrifugal (fast juicers) They both have their pros and cons. The main difference is that ‘slow’ juicers tend to live by their name: they are slow to use, slow to clean and tend to cost more; however, the quality of the juice tends to be superior. Whereas ‘fast’ juicers are exactly that: fast to use, fast to clean and tend to be cheaper than masticating juicers. The problem with fast juicers is about the quality of the juice: Most have powerful motors that cause the cutting blades to move at incredibly high speeds in order to juice super-fast. This creates ‘heat friction’ and heat affects nutrients. It is well documented that the longer you cook something, the more nutrients you lose. This means the juice oxidises and separates much faster than with a slow juicer and tends to be of inferior quality in comparison. This doesn’t mean the juice from fast juicers is void of nutrients; you are just encouraged to drink the juice as soon as possible after making it. The best fast juicers on the market as I write this page are the Philips range of juicers. The Game Changer In The Juicing World! Up until now these have been the main choices of juicer to get. Both are really good and I have been recommending a whole fruit fast juicer for the past ten years and I have also talked about the virtues of slow juicing. The vast majority of people choose a fast juicer because of time restraints, but ideally want the quality of a slow juicer. The good news is that every now and then a game changer comes into the market. The iPod did it, and so did companies like Dyson; they completely changed the game in their field and I am pleased to say we have a game changer in the juicing world too. It’s a juicer that’s almost combines the best of both worlds in juicing: ‘slow’ and ‘fast’. The Fusion of Technologies From now on when people ask what juicer you have, it will be a case of ‘fast, slow or FUSION’. The Fusion Juicer is just that: a fusion of both juicing worlds. You can fit a whole apple in it like a fast juicer, but the low-induction motor means it extracts the juice without anywhere near as much heat fric- tion. This means the quality of the juice is comparable to an expensive slow juicer. It’s also easy to clean (everything goes in the dishwasher), it’s whisper quiet, it looks good and it’s VERY affordable. My mission since I started on my own health journey has been to JUICE THE WORLD and one of the most important aspects of making sure that mission is achieved is to a get a juicer into every household in the world. That can only happen if the juicer is incredible value and affordable by all. But usually the best value juicers aren’t the best juicers, and I have, until now, always recommended more expensive juicers. The Fusion Juicer is not quite as fast as a super-fast juicer and not quite the quality of a ?400 slow juicer, but it’s a beautiful combination of the two. With the Fusion you get a juicer that doesn’t heat the juice like a fast juicer but is a million times faster to use than a slow juicer. You get a juicer that produces the highest-quality juice but for a quarter of the price and from a machine that’s easy to clean. You also get a juicer where you can see the juice being made in the juicer itself. This creates theatre in the kitchen and kids love to see the colours going round. Personally, if I were getting into juicing for the first time or looking to change my juicer, the Fusion Juicer would be my only choice. I am not the only one who is excited about this juicer: Jon Gabriel, a remarkable man who lost over 200lbs (91kg) with the help of juicing and raw food said “I have been waiting for this juicer for years. Finally, a juicer that is fast to use but doesn’t create massive heat friction”. I said it was a game changer and it is. Having said that, new juicers are coming out all the time and by the time you read this particular version of this book things might have changed, so before buying any juicer please always visit www.juicemaster.com and see what’s new in the juicing world! Hey Big Blender! The other piece of kit you will need for your juicy kitchen is a blender or a ‘smoothie maker’. Not all blenders can the job, so look for one that can also crush ice, blend soft and frozen fruits and demolish an avocado. There are some blenders which claim to be juicers, like the excellent Vitamix blender; but it’s still a blender. A juicer juices and a blender simply blends the fibres with the juice. You need both for a juicy lifestyle. Do The 3-Day Super Juice Detox I have included a 3-Day Super Juice Detox in the book and if you wish to see the positive effects of juicing in a short space of time, I strongly advocate doing it. Not only will you drop an average of 3-5lbs on the program (some people when adding exercise drop 7lbs in just 3 days), but it also gives the digestive system a much-needed rest from dealing with the processed rubbish we pour into it on a weekly, if not daily basis. Since the first edition of this book I have made one tiny adjustment to the original 3-Day Super Juice Detox program, by adding more avocados. This slight addition has made no difference to the positive effects on both a mental and physical level and more importantly for many, the weight loss is exactly the same, despite adding in an extra 3 whole avocados over the 3 days. This surprises some as a medium avocado has around 250 calories. However, despite what you may have heard from mainstream dieticians, calories aren’t all the same. What the addition of avocado has done however is to increase the success rate of people who start and complete the program. Many who tried the old version of the 3-day juice plan said they found doing my 7lbs in 7 Days Super Juice Diet easier than the 3-day detox. When I looked at the plan again I could see why some might find it a little challenging. As it was a 3-day plan and not a 7-day plan, I wanted people to have maximum weight loss results, so I left out avocado for the most part, having just two in the 3 days. The absence of enough avocado meant some found themselves incredibly hungry on day one and so some threw in the towel. The good fat and amino acid content of avocados helps to regulate the appetite. The old version also had the addition of my Detox Booster powder, which, while adding some great nutrients to the plan, wasn’t to everyone’s taste. Just because you are on a Detox, it doesn’t mean it has to feel like you are. And so to some, with hunger hitting and taste marred by the Detox Powder, it felt like a detox! The ‘new and im- proved’ 3-Day Super Juice Detox removal of the DETOX BOOST powder (you can still add if you want to and don’t mind the taste), and the addition of more avocados. This may seem like an inconsequential change, but with the addition of a decent amount of avocado in the first two smoothies of the plan, it makes it a great deal easier as you wont be hungry. The shopping list for the program can be found on www.juicemaster.com and is free to download. We also have a 3-day wall planner to make it even easier and also an iphone App. By doing the 3-Day Super Juice Detox you will get used to using your juicer and blender, you’ll get the hang of cleaning it and you will reap the weight loss and health rewards, all of which will give you the incentive to make juicing part of your daily life. Juice The World! One mission has driven me more than any other for many years now and that is to ‘Juice The World’. My aim is to make a juice extractor as common as a kettle and toaster in every home in the developed world. I genuinely believe that a juice extractor is one of, if not the, most valuable purchase you will ever make. It is the ultimate health insurance aid and no home should be without one. Every week at Juicy HQ we receive emails, cards and calls from just about every corner of the globe saying how juicing has changed their lives in one way or another. Whether it’s healthy weight loss, an improved illness, increased energy or just that their eyes have began to sparkle again and their skin is as clear as a whistle. Just read Audrey’s email on the next page … ‘My husband and + are very much enjoying drinking delicious juices as a result of reading your books. Not only do we have more energy and better health but our hair is also going back to its original colour! We are 68 and 73 years old, so that is a wonderful surprise!, Audrey Whatever it is I never tire of hearing how juicing has had a positive effect on someone’s health and it is one of the many things, find juicing has a positive effect on your life, or anyone you know, please drop us a quick note at [email protected], I sincerely hope you make juicing part of your daily life and I may get to meet you personally at one of my juicing retreats in the future. At time of writing I have just bought a little retreat in Portugal, which I am turning, into Juicy Oasis – Health Retreat & Spa. It’s in the middle of nowhere and every room overlooks the magnificent lake. Maybe I’ll see you there for a juice and game of tennis one day, if not I hope juicing benefits your world as much as it has mine. Enjoy the book! The Recipes (#ulink_8c836fdd-8324-5fa1-9a6b-659f1539af46) Kids’ Stuff (#ulink_0b8b02d8-5bd5-597d-a1a9-c934a0265b59) if you can’t get your kids to eat it – get them to drink it! Let’s face facts: on the whole most kids just hate eating veg. They don’t mind a bit of fruit from time to time, but sit them down to some raw broccoli and they’re more likely to stick it in some soil and shout ‘bonsai’ than actually eat the stuff! However, turn it into nature’s finest liquid fuel, mix it with, say, some fresh pineapple or apple juice, and bingo – they’re licking their lips in seconds. Kids are mesmerized by juicing. When they see fresh juice coming out of a solid vegetable like a carrot, they’re transfixed. Little Molly, my two-year-old friend who pops round most mornings for her morning juice, loves veggie juice. Yes, you heard it right, a two-year-old who drinks vegetable juice! Not only does she drink ingredients such as beetroot, celery, cucumber and carrot, but she even makes the juice herself (with supervision, of course!). She’s not the only one either. I now know hundreds of kids, from age two upwards, who are consuming the finest body and brain builders known to wo/man on a regular basis. In fact, juicing and smoothie making is simply the best way of getting raw live fuel into your kids without the usual nightmare of trying to get them to eat it. Juicy kids tip Get your little ‘bin lids’ to brush their teeth after their juice or swill some water around their mouth. Even good sugars can be harmful to growing teeth! Come to think of it, adult juicers should do the same. Popeye Power Freshly extracted apple, pineapple, spinach and lemon juice over ice With ‘Popeye’ in the title there are no prizes for guessing one of the main ingredients in this recipe. Spinach isn’t usually top of the list when it comes to kids’ favourite foods and if they see you putting the green stuff into this recipe you may have a fight on your hands trying to get them to drink it. This is why sometimes a little white lie can be a good thing. The juice is really green and if you tell them it’s kiwi fruit that has made it that colour and that it’s a fruit juice, your chances of getting them to drink it will improve massively. Having said that, some kids don’t mind the fact it has some spinach in (like little Molly – she even puts it in the juicer herself!), but only you know your child and if you need to tell a slight porky on this occasion, it’s not a bad thing. 1 large handful spinach ? medium pineapple (peeled) 1 apple 1 inch slice lemon (unwaxed if possible, if not peel it) ice Juice everything and add ice. Remember to pack the spinach into the feeder of the chute before turning on the machine and then push it through slowly. If you have a whole fruit juicer, place the apple in first, then the spinach, then the pineapple and lemon. Look what’s in it! Vitamins A, B1, B2, B3, B6, C and E, beta-carotene, iron, magnesium, potassium, calcium, chlorophyll, sulphur, bioflavonoids, folic acid and natural sugars. How will it juice the little ones? Helps to maintain healthy skin, eyes and bones. This juice is good for boosting the immune system, great for cardiovascular health and the niacin (vitamin B3) is an excellent aid for brain and nerve function. Although spinach is well known for its iron content, not all is in a form easily utilized by the body; however, much more becomes available in spinach juice. And, with pineapple containing iron too, the Popeye certainly contains more than enough for your little ones’ needs. Very cleansing. Kids’ Fruity Special Freshly extracted orange, apple and kiwi juice, blended with banana and ice We all know fruit is good for the kids, but very few realize just how good. You may think a carton of fruit smoothie is a healthy alternative to a refined white sugary drink, and you would be right, but few understand the power of a freshly made fruit smoothie. A smoothie that hasn’t been heat treated; a smoothie that has nothing but fresh, live ingredients. Very few have any concept of the quantity of vitamins, minerals and anti-oxidants that nature provides in every fruit on Earth. Make a smoothie for your kids and you will not only be giving them a delicious drink, but a great deal of what they need to grow both physically and mentally. 1 juicy orange (peeled, but leave the white pith on) 1 apple (Golden Delicious or Royal Gala) ? banana (fairtrade if possible) 1 kiwi fruit (green or gold) ice Juice the orange, apple and kiwi. You can juice the kiwi fruit with the skin on, but this can often be harsh on the back of the throat, so it’s your call on that one. Place the banana in the blender, along with the juice and ice. Blend until smooth. Look what’s in it! Vitamins A, B1, B2, B6, C and E, beta-carotene, fibre, magnesium, potassium, folic acid, boron, ellagic acid, amino acids and natural sugars. How will it juice the little ones? Kiwi fruit are rich in beta-carotene, which is converted into vitamin A when the body needs it. This vitamin is essential for the development and growth of cells and helps maintain healthy skin and eyes. Vitamin B1 (found in apples) assists in blood formation and the production of hydrochloric acid, which is essential for proper digestion. Fibre helps to keep kids ‘moving’ and the potassium to keep their sodium/potassium balance in order (perhaps after they have eaten too many crisps!). Juicy tip If you tell your kids exactly how smoothies will help them, they are much more likely to ask for them. If we are dealing with teenagers, it’s good to mention that they ‘help to keep a good healthy weight’ and are ‘great for clear skin’ – you know the things they worry about. Kids’ Chute Juice The idea of the book is ‘Keeping it Simple’ and a whole fruit juicer makes juicing that much easier (see The Right Juicy Kit, page 9). Kids’ Chute Juice has been designed with whole fruit juicing in mind. All of the ingredients fit into the chute, you push down and boom – juice done! If you don’t have a wide funnel juicer, you can clearly still make this juice; it just means you have to spend some extra time cutting, chopping and feeding into the chute. This gorgeous-tasting fruit smoothie packs more nutrients than you would think. Just look at what’s in it below to see the incredible quantity of vitamins and minerals your kids will get by having a small glass. 2 apples (Golden Delicious or Royal Gala) ? lemon with rind on (unwaxed if possible) 1 pear (Conference are best, but use whatever you can get hold of) ice Put one apple in the chute, followed by the lemon and pear. Sandwich with the other apple and juice. Add ice to cool. Look what’s in it! Vitamins A, B and C, potassium, folic acid, boron, ellagic acid, carotenes, amino acids, natural sugars and anti-oxidants. How will it juice the little ones? Pear juice is exceptionally good for protecting the colon. Given that colon cancer is now one of the biggest killers in the UK, the earlier you can get some protection into your kids the better. The mineral boron is needed in trace amounts for healthy bones and muscle growth. It is also necessary for the metabolism of calcium, phosphorus and magnesium. Additionally, it enhances brain function as well as playing a role in how the body utilizes energy from fats and sugars. Both apples and pears contain boron. Choctastic It may come as a surprise that chocolate has made it into a recipe for the little ones, but the only chocolate used here is over 80 per cent cocoa. It is also organic and fairtrade (the most important aspect). The incredible amount of goodness found in the combination of fresh banana, orange, pineapple and live yogurt more than quash any negative effect the chocolate may have, and if it’s the only way the little chaps will consume fruit then it’s all for the greater good. 1 orange (peeled, but leave on the white pith) 1 inch thick slice of a medium pineapple 4 pieces organic chocolate (use fairtrade, above 80 per cent cocoa solids) ? banana (fairtrade if possible) 3 tablespoons low-fat live yogurt ice Juice the orange and pineapple. Grate chocolate into the blender (mind your fingers!) and add banana, yogurt, juice and ice. Blend everything until smooth – soooooooooo tasty! Look what’s in it! Friendly bacteria, calcium, vitamins A, B6 and C, sodium, potassium, magnesium, iron, folic acid, phosphorus, zinc, beta-carotene, fibre, natural sugars, amino acids and anti-oxidants. How will it juice the little ones? Live yogurt helps replenish the friendly bacteria in the gut, helping to prevent any overgrowth of yeast. Calcium helps neutralize an acidic system and is, of course, good for the bones and teeth. The juice contains nature’s natural balance of sodium and potassium, one the key factors to good health, and even the dark chocolate contains some anti-oxidants. This is an extremely balanced smoothie that tastes naughty but is still extremely good for your kids. Reddy, Steady, Go! Freshly extracted apple, beetroot, broccoli, celery, cucumber, pineapple and lime juice Raw beetroot is not on top of most kids’ wish lists on the food front, but it is unbelievably good for them. Once again, this is where juicing comes into its own. When you juice raw beetroot it gives a gorgeous deep red colour and the taste is surprisingly sweet. It’s not one you would drink on its own, but mixed with a few other veg and a serving of fruit, you can fool any kid into believing that they are having a nice berry juice! Reddy, Steady, Go! is a wonderful recipe, full of veg, yet it tastes like fruit – a parent’s dream. Designed to get the kids ‘ready’ for anything; to have a ‘steady’ supply of nature’s fuel going into their systems and to give them that juice ‘go'. 2 apples (Golden Delicious or Royal Gala) 1 small raw beetroot 1 small broccoli stem ? celery stick 1 inch slice cucumber ? inch slice pineapple (diced to fit into feeder) 1 lime (peeled) ice Put one apple in the chute followed by the beetroot, broccoli, celery, cucumber, pineapple, lime and then ‘sandwich’ with the other apple. Juice the lot, then add ice to cool. All juices taste better when cool, especially veggie ones! Juicy Note: You can juice pineapple with the skin on, it just depends if your juicer can take it. Oh, and don’t forget to wash it well. Look what’s in it! Vitamins A, B1, B2, B3, B5, B6, C and E, iron, calcium, sodium, manganese, chlorine, bioflavonoids, potassium, folic acid, boron, ellagic acid, carotenes, amino acids, natural sugars and anti-oxidants. How will it juice the little ones? Beetroot is one of nature’s finest blood builders. The nutrients in this juice are good for young brain function, great for their growing bones, extremely hydrating (an excellent natural diuretic); they are also antibacterial, help with constipation, and are excellent for nails, hair and skin. This is an all-round amazing juice. Juicy Note: If your kids’ ‘poo’ turns red, don’t panic – it’s the beetroot. (Of course, if this should continue, see your GP.) ‘I have been overweight all my life, constantly trying to slim down. Since reading your book, I’ve lost weight and never been happier or felt better., Jenny So Berry Good Freshly extracted pineapple juice, natural live yogurt, fresh blue and blackberries Of all the recipes in this ‘Kids’ Stuff’ section, children love this one more than any other. The good news is that it is not only incredibly sweet and delicious, but also one of the healthiest smoothies you can make. If you are at all concerned about your kids’ health, pour one of these in a flask and stick it in their packed lunch every day. ? medium pineapple (fairtrade wherever possible) 1 handful blackberries 1 handful blueberries 100g low-fat live yogurt (if vegan, this can be left out) 4 ice cubes Juice the pineapple and place all other ingredients in the blender – blend until smooth. Look what’s in it! Vitamins B1, B2, B6, C, E, all the essential amino acids, natural sugars, essential fatty acids, good bacteria, anti-oxidants, calcium, iron, magnesium, phosphorus, sodium, zinc, folic acid, bromeline, potassium and ellagic acid. Why is it soooooooooooo berry good for the little chaps? It is so good that if I wrote everything this wonder smoothie could do, it would take a mini-book in itself. It’s packed with anti-oxidants, which help to keep your kids’ skin as soft and clear as the day they were born. So Berry Good is also packed with anti-ageing vitamin E and amino acids – the building blocks for the entire body. If you thought it couldn’t get any better, this super smoothie is even loaded with essential fatty acids, vital for heart protection and good elasticity in the skin and is a rich source of calcium and iron. This really is one of the most powerful smoothies you will ever make your kids – and they’ll love it! Juicy boost For extra acai and goji berry goodness, add 1 heaped teaspoon of Juice Master’s Ultimate Berry Boost. These two anti-oxidant stars are the new super-foods on the block and make this berry good smoothie super berry good! Juicy Schools I love speaking at schools. My whole juicing philosophy of ‘if you can’t eat it – drink it’ is never more apt than when teaching kids healthy eating (or drinking, to be more accurate in this case). On one occasion I had to leave Cornwall at 2am in order to drive to a school in Ramsgate for 8.30am. I remember having only 1–2 hours’ sleep (if that) and thinking on the way: ‘Why did I agree to do this again?’ However, the second I started the talk and saw the transfixed looks on so many willing-to-learn kids’ faces, I knew why I had made the long journey. They were astonished by juicing and smoothie-making and they all had a go at making juice and tasting even the most vegetable of juices. Much to their, and the teacher’s, surprise, they loved them! At the end of the session I threw open a competition. Whoever came up with the best recipe would get into my new book. Out of all the recipes I received this one stood out, for the way it was written more than anything else. It also tastes damn good. ‘Thank you for your talk. You really made me think. I approved of the vegetable juice that you served. I could see what you meant by the ‘earthy’ taste, but other than that, I thought it did taste like ‘liquid sunshine'. I also learned that a fruit smoothie is a perfect thing to wake up to in the morning. Thank you again for your talk., Jack My Fruit and Vegetable Smoothie (by Paris Duce, year 5) ? lemon 1 apple ? orange 1 handful of grapes 1 handful of raspberries 4 strawberries ? cucumber Juice the apple, orange and lemon and add to the blender with all the other ingredients. Blend until smooth. ‘I just want to say your recommendation of the juicer was excellent because it does its job brilliantly. I love orange juice and crapple [a mixture of carrot and apple juice]. I enjoyed your book thoroughly. I was wondering if you could recommend a juice or a smoothie + could have when + come back from school as a snack., Johnny Detox (#ulink_dd4964dc-5670-516f-950f-cc2f8c36a599) the body does indeed clean itself naturally - but only if it is given the chance to do so! ‘Detox’ is a bit of a buzz word in the world of health and nutrition, but not everyone buys into it. Many people, particularly in the medical world, often dismiss the notion that we ever need to detox. They reason that the body naturally ‘detoxes’ all the time, regardless of what we do. This is true, the body does indeed clean itself naturally – but only if it is given the chance to do so! If you constantly pollute the environment in which your cells bathe there will always be a degree of toxicity in your system. There isn’t a wild animal on the planet who ever needs to ‘detox', but, then, there isn’t a wild animal on the planet who pollutes their system either. This is why it is so worthwhile to give your organs and digestive system a much needed rest from the burden of all that processed food. It just so happens that a juicy detox is a wonderful way to do it. To get you started here’s my 3-Day Super Juice Detox, but all of the following recipes can be used for a 1, 2, or 3- day detox. Juicy boost To fast-tox your detox, simply add a teaspoon of Juice Master’s Ultimate Detox Boost powder (see page 13) to any of the detox recipes. Juice Master’s 3-Day Super Juice Detox Enlightenment in Just 3 Days! I am aware that the above headline sounds like one of those suspect flyers that come through the door and I am more than aware that mentioning getting lighter as a benefit of this Super Juice Detox programme could be seen as just a tad shallow (OK, very shallow). However, I am also aware that as much as we may hate ourselves for it, ‘shallow’ tends to beat health when it comes to reasons for going on a detox of any nature. Tell someone their system will be cleaner after a juice detox, they might decide to go on it. Tell them their stomach will be flatter and BOOM – they’re on it faster than high speed broadband. Personally I am not bothered what the incentive is that gets people juicing, I just want them to experience it and make it part of their daily routine. If you are attracted to a flatter stomach and that’s what gets your juices flowing, then cool. If you are driven more by the health benefits, then again – fantastic. ‘I have just finished the 3-Day Super Juice Detox and I must write to thank you. I have lost 5 pounds in just 3 days and have experienced ‘enlightenment’ (love that expression). Moreover I just feel so much better. I did experience some ‘detox’ symptoms, as you mentioned I might, but it was nothing and certainly worth it for the way I feel now. Thank you again for making juicing part of my daily life., Anna If you are overweight then clearly I am not suggesting you will get a flat stomach in just 3 days, but it will certainly feel and be much flatter than it was before you started. However, the best effect of this 3-Day Super Juice Detox is how it affects your mental state. Once you clean your system of caffeine, refined sugar, refined fats and other junk for 72 hours and flush and nurture your body with the finest freshly extracted ‘live’ fruit and vegetable juices, your nervous system becomes calmer, you start to think clearer and you begin to notice a heightened mental sharpness and awareness. The beautiful knock-on effect is that as your system becomes more ‘alkaline’ and you start to feel physically and mentally lighter, cravings for junk are reduced and the desire to eat and drink well are increased. This is why it is very rare for anyone to simply do a detox of this nature and go back to exactly what they were eating and drinking before they started. When you start to feel light, on both a mental and physical level, you create momentum and a desire to want to experience more of the same. Конец ознакомительного фрагмента. Текст предоставлен ООО «ЛитРес». 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