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File Nome : JE95XL.pdf
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If juicing herbs or leafy green vegetables on their own, the juice yield will be low due to the nature of centrifugal juicing, it is advised to juice them with a combination of other fruit and vegetables. Note All fruit and vegetables produce different amounts of liquids. This varies within the same group i.e. one batch of tomatoes can produce more juice than another batch. Since juice recipes are not exact, the precise quantities of any juice are not crucial to the success of a particular mixture. To extract the maximum amount of juice always push the food pusher down slowly. Note Getting the right blend It is easy to create great tasting juice. If you have been making your own vegetable and fruit juices, then you know how simple it is to invent new combinations. Taste, color, texture and ingredient preferences are a personal thing. Just think of some of your favorite flavors and foods - would they work well together or would they clash. Some strong flavors could over power the more subtle flavors of others. It is however, a good rule of thumb to combine starchy, pulpy ingredients with those high in moisture. Using the pulp The remaining pulp left after juicing fruit or vegetables is mostly fiber and cellulose which, like the juice, contains vital nutrients necessary for the daily diet and can be used in many ways. However, like the juice, pulp should be used that day to avoid loss of vitamins. There are a number of recipes contained in this book for the use of pulp (refer page 34). Apart from these, some of the other uses of pulp are to bulk out rissoles, thicken casseroles or soups or in the case of fruit, simply placed in a bowl topped with meringue and baked for a simple dessert. Quite apart from the consumption use, pulp is great used in the garden for compost. When using the pulp, there may be some pieces of fruit or vegetable remaining. These should be removed before using the pulp in any recipes. Note 19 Fruit and vegetable facts BR8085 JE95XL_Book_AMEND 28/8/07 1:47 PM Page 20 BR8085 JE95XL_Book_AMEND 28/8/07 1:47 PM Page 20 Fruit and Best season Storage Nutritional value Kilojoule/ vegetables to buy calorie count Apples Autumn/ Vented plastic bags High in Dietary Fiber 200g Apple Winter in refrigerator and Vitamin C =300kj (72 cals) Apricots Summer Unwrapped in High in Dietary Fiber 30g Apricot crisper of refrigerator Contains Potassium =85kj (20 cals) Beet Winter Cut off tops, then Good source Folate 160g Beet refrigerate unwrapped and Dietary Fiber =190kj (45 cals) Vitamin C and Potassium Blueberries Summer Cover in the Vitamin C 125g Blueberries refrigerator =295kj (70 cals) Broccoli Autumn/ Plastic bag in Vitamin C, 100g Broccoli Winter refrigerator Folate, B2, B5, E, B6 =195kj (23 cals) and Dietary Fiber Brussels Autumn/ Unwrapped in crisper Vitamin C, 100g Brussels Sprouts Winter of refrigerator B2, B6, E, Folate Sprouts and Dietary Fiber =110kj (26 cals) Cabbage Winter Wrap, trimmed in Vitamin C, 100g Cabbage the refrigerator Folate, Potassium =110kj (26 cals) B6 and Dietary Fiber Carrots Winter Uncovered in Vitamin A, C, B6 120g Carrots refrigerator and Dietary Fiber =125kj (30 cals) Cauliflower Autumn/ Remove outer leaves, Vitamin C, B5, B6 100g Cauliflower Winter store in plastic bag Folate Vitamin K = 55kj (13 cals) in refrigerator and Potassium Celery Autumn/ Refrigerate in Vitamin C and 80g stick Winter plastic bag Potassium =55kj (7 cals) Cucumber Summer Crisper in Vitamin C 280g Cucumber refrigerator =120kj (29 cals) Fennel Winter/ Crisper in Vitamin C 300g Fennel Spring refrigerator and Dietary Fiber = 145kj (35 cals) Grapes Summer Plastic bag in Vitamin C, B6 and 125g Grapes (seedless) refrigerator Potassium =355kj (85 cals) Kiwi Fruit Winter/ Crisper in Vitamin C and 100g Kiwi Fruit Spring refrigerator Potassium =100j (40 cals) Fruit and Best season Storage Nutritional value Kilojoule/ vegetables to buy calorie count Mangoes Summer Covered in Vitamins A, C, B1, 240g Mango refrigerator B6 and Potassium =200kj (102 cals) Melons Summer/ Crisper in Vitamin C, Folate, 200g Melon including Autumn refrigerator Dietary Fiber =210kj (50 cals) Watermelon and Vitamin A Nectarines Summer Crisper in Vitamin C, 180g Nectarines refrigerator B3, Potassium =355kj (85 cals.) and Dietary Fiber Oranges Winter/ Cool, dry place Vitamin C 150g Orange Autumn/ for 1 week, 35mg/100g = 160kj Spring transfer refrigerator keep longer Peaches Summer Refrigerate Vitamin C, B3 150g Peach uncovered Potassium and =205kj (49 cals) Dietary Fiber Pears Autumn Refrigerate Dietary Fiber 150g Pear uncovered =250kj (60 cals) Pineapples Summer Refrigerate Vitamin C 150g Pineapple uncovered =245kj (59 cals) Plums Summer Refrigerate Dietary Fiber 70g Plums uncovered =110kj (26 cals) Raspberries Summer Covered in Vitamin C, Iron, 125g Raspberries refrigerator Potassium and =130kj (31cals) Magnesium Tomatoes Summer Uncovered in crisper Vitamin C 100g Tomatoes of refrigerator Dietary Fiber =90kj (22 cals) Vitamin E, Folate a...