Ready to get juiced? Plenish founder and cold pressed pioneer Kara Rosen shares her insider info to help you nail your juicing game.
Why Juicing Rocks
According to World Health Organisation, 2.7 million deaths would be avoided annually worldwide if everybody ate 400g of fruit and vegetables a day. The government advises that we consume 5 portions of fruit and veg a day – but most nutritional therapists say 5 a day is your bare minimum. Even with current advisements, poor nutrition costs the NHS £6bn in treatment and care each year. But what if you could consume one kilo of raw, organic greens before breakfast? Technology has advanced the pace that we all live, yet we are still in the same bodies our grandparents lived in. This new pace demands intelligent and efficient fuel, and this is where the juicing comes in. By consuming a glass of juice that is high in nutrient density, but low in sugar due to minimal fruit, you can easily assimilate those nutrients. You know what we say, press on – then crush it!
But what about the fibre?
The most common question we get on juicing is, don’t I need the fibre? Fibre is an essential part of a healthy diet – but look to get it in ways other than your juice. Fibre, by design slows down the absorption of nutrients. By removing the soluble fibre through the juicing process – you provide your body a hit of nutrients that are readily available to your cells and can give you energy. Keeping fruit levels low and veg content high, you deliver your body with oxygen rich goodness, not sugar. Given stress levels, poor diets and fast paced lives challenge your gut on a daily basis – juices allow your digestive system a break with an easy to assimilate delivery of goodness. The recipe is key!
TIPS FROM THE JUICING KITCHEN
Wash and prepare all your ingredients before juicing.
Dry, then Wet
Always juice leafy greens and herbs first, followed by juicy fruits or water based cucumbers to wash through the bits. To yield more juice from leafy greens try running them through the juicer twice.
Slow and Steady Wins the Race
Make sure you cut up your produce based on the ‘mouth’ of your juicer. If you get too greedy, and try and shove it all in, the juicer will jam. Promise.
When in doubt, add veg
Due to variations in fruit sizes, the serving may make a bit more or less than 500ml. If you need to ‘bulk up’ a recipe, always try adding more cucumber, zucchini or lettuce – all low in sugar but high in vitamin infused water content.
Mix it up
Stir in any spices after juicing the other ingredients.
THREE RECIPES TO GET YOU STARTED
Coriander adds a lovely fragrant taste to this slightly sweet and smart green juice.
2 cups spinach
1 courgette, topped and tailed, skin on
1 pear, stalk removed, skin on
½ cup coriander
1 green pepper, seeds and stalk removed
Just 100g of sprouts provide over 140% of your RDA of Vitamin C. Spinach is a great source of magnesium, which helps to support the nervous system for a calmer mood while also maintaining consistent energy levels. This is a very balanced juice for the level of greens that get crammed in. The Lemon, parsley and ginger lift the greens for a fresh, uplifting taste so you have strength to take on the day.
3 cups brussel sprouts (if out of season, defrost from frozen ahead of juicing)
2 cups spinach
1 ½ apples, stalk removed, skin on
½ cucumber, topped and tailed, skin on
½ cup parsley
½ lemon, skin and pith removed
2.5cm (1 inch) piece fresh root ginger
Kara wanted to create her own version of Berocca that had that lovely sparkling mouthfeel but was made from natural ingredients. This juice contains the superfood turmeric which has great anti-inflammatory properties (try to find the fresh root, now available in many grocers, or at a local Asian supermarket. You can make a few batches of the juice and then top it up with sparkling water throughout the day. Be careful of clothing (or nicely manicured nails) as juicing turmeric can leave a yellow stain. Plastic gloves are another option!
Ginger, 4 1” pieces (30ml)
Turmeric, 1, 1” piece
1 small green apple
130ml sparkling water
You can make a big batch, and store in an air tight container for up to 3 days. Just add to sparkling water as you want to drink it.
Want to get juiced but don’t have time to get in the kitchen? Click here to order our professional cold pressed + organic juices.