Preparing Different Fruits for Juicing

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Preparing-for-Juicing_cJuicing is a bit like a voyage of discovery, and it's the kind of activity that you can easily adapt to your own likes and dislikes. Here are descriptions of a range of fresh juices, including how to prepare the fruit, their vitamin and mineral content, and an approximate calorie count per 100g of each fruit and vegetable (equivalent to around 3-4 fl oz / 80-115 ml of juice).

 

Apple

Apple goes well with just about anything, or enjoy it as a single juice. It has a lovely flavour, a brownish colour if you use the pips, and is quite sweet. It is the only fruit juke that can happily be mixed with any vegetable juice.

Preparation

Cut into quarters; removing core is optional. Do not peel.

Vitamins

Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B6, biotin and E.

Minerals

Rich in calcium, chlorine, magnesium, phosphorus, potassium, sulphur, small amounts of copper and zinc.

Calories per 100g: 46

Apricot

Light orange in colour, apricot has a summery aroma - and is a delicious sweet mixer. Tastes and looks lovely with frothy lemonade.

Preparation

Cut in half and take out stone. Do not peel.

Vitamins

Rich in beta-carotene, B3, B5, folic acid, C, small amounts of B1, B2, B6.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, sulphur, small amounts of copper, iron and zinc.

Calories per 100g: 28

Avocado

Avocado does not juice well, because its flesh is too oily. However, it does make an excellent blender, to be mixed with other fruit juices, especially if you want a high-energy drink.

Preparation

Simply chop in half, peel away outer skin and remove stone. Then mash and blend with juice.

Vitamins

Rich in beta-carotene, B3, B5, folic acid, biotin, C, E, small amounts of B1, B2, B6.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, sulphur, small amounts of copper and iron.

Calories per 100g: 223

Banana

Banana juice is absolutely delicious, with a creamy consistency. Unfortunately, it's terribly wasteful - you only get a dribble of juice from a whole banana. As with avocado, it's better to blend it with other more easily obtained juices.

Preparation

Peel and mash, ready to blend with juice.

Vitamins

Rich in beta-carotene, B3, folic acid, C, small amounts of B1, B2, B6. E.

Minerals

Rich in calcium, chlorine, magnesium, phosphorus, potassium, sulphur, small amounts of copper, iron, manganese and zinc.

Calories per 100g: 79

Blackberry

Sweet, dark purple and pungent, a lovely mixer juice for an autumnal cocktail. Free, too, if you can pick fresh blackberries from the hedgerow.

Preparation

None needed - just a quick rinse under the tap.

Vitamins

Rich in beta-carotene, C, E, small amounts of biotin, B1, B2, B3, B5, B6.

Minerals

Rich in calcium, chlorine, magnesium, phosphorus, potassium, sulphur, sodium, small amounts of copper and iron.

Calories per 100g: 29

Blackcurrant

One of the sweetest berries around, with a raw-cane sugar taste. A good mixer but too strong to be drunk on its own.

Preparation

Remove stalks, rinse currants. Do not chop or peel.

Vitamins

Rich in beta-carotene, biotin, C, E, small amounts of B1, B2 B3, B5, B6.

Minerals

Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, smafl amounts of copper and iron.

Calories per 100g: 28

Cherry

Depending on the ripeness and type of the cherry, colour ranges from dark red to purple - a delicious addition to any fruit juice combination.

Preparation

A bit time-consuming but worth it in the end. Chop in half and de-stone. Do not peel. Alternatively invest in a mechanical cherry-stoner.

Vitamins

Rich in beta-carotene, folic acid, C, small amounts of biotin, B1, B2, B3, B5, B6, E.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron, manganese and zinc.

Calories per 100g: 47

Cranberry

This scarlet juke tastes very tart on its own, but is a great mixer, especially in cocktails. It's a useful treatment for cystitis.

Preparation

Simply rinse.

Vitamins

Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.

Minerals

Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper and iron.

Calories per 100g: 15

Gooseberry

A slightly tart juice, light green in colour, great for mixing with sweeter varieties.

Preparation

None, simply rinse.

Vitamins

Rich in beta-carotene, C, small amounts of B1, B2, B3, B5, B6, E.

Minerals

Rich in calcium, chlorine, magnesium, phosphorus, potassium, sulphur, small amounts of copper, iron, manganese and zinc.

Calories per 100g: 37

Grape

Grape juice has a lovely sweet, tangy taste. It's quite thick, and has a pale green or dark pink colour.

Preparation

Pluck away from woody stalks, rinse. Do not remove pips.

Vitamins

Rich in C, E, small amounts of B1, B2, B3.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.

Calories per 100g: 60

Grapefruit

A smooth, slightly tart juice, pale in colour and creamy in texture. Pink grapefruit juice is slightly sweeter and is tinged with a rosy colour. Great on its own or mixed.

Preparation

Remove peel, but not pith. Cut into chunks.

Vitamins

Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6, E.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.

Calories per 100g: 32

Greengage

A grass-green colour, sweet and plummy taste.

Preparation

Cut in half and remove stone.

Vitamins

Rich in folic acid, C, small amounts of B1, B2, B3, B5, B6, E.

Minerals

Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.

Calories per 100g: 47

Guava

A tropical-tasting juice, from a tropical fruit. Creamy, green juice lovely in cocktails. Do not remove seeds.

Preparation

Peel and chop into chunks.

Vitamins

Rich in beta-carotene, B3, C, small amounts of B1, B2, B5, B6.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron, manganese and zinc.

Calories per 100g: 51

Kiwi Fruit

A wonderful lime-green colour, zesty-tasting juice - a good mixer.

Preparation

Peel away skin, cut flesh into quarters.

Vitamins

Rich in beta-carotene, C, small amounts of B1, B2, B3.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, sodium, small amount of iron.

Calories per 100g: 61

Lemon

A very sharp juice of a creamy, pale yellow colour. Only use in small amounts as a mixer.

Preparation

Peel away skin, chop into chunks. Remove pips if you prefer.

Vitamins

Rich in C, small amounts of B1, B2, B3, B5, B6, and biotin.

Minerals

Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper and iron.

Calories per 100g: 15

Lime

Sharp juice like lemon, but slightly sweeter. Again you only need a small amount as a mixer.

Preparation

Peel away skin, chop into chunks. Remove pips if prefered.

Vitamins

Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5.

Minerals

Rich in calcium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.

Calories per 100g: 30

Mango

A very thick, orange juice, goes extremely well with pineapple and banana. Needs to be mixed because it is so thick.

Preparation

Cut in half, remove flat stone, scoop flesh from casing with a spoon.

Vitamins

Rich in beta-carotene, C, small amounts of B1, B2, B3, B5, B6.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron, manganese and zinc.

Calories per 100g: 65

Melon (orange, yellow)

This juice is refreshing and aromatic, but should only be drunk on its own. This is because it goes through the digestive system quicker than any other fruit and would restrict the absorption of nutrients from other juices.

Preparation

Cut into quarters, remove flesh from rind in chunks. You can juice the seeds or remove them. You can also juice the rind if you want to - make sure it's clean.

Vitamins

Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6, E.

Minerals

Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.

Calories per 100g: 21

Nectarine

A lovely peachy taste and colour, refreshing and wonderful combined with berry juices.

Preparation

Cut into quarters, remove stone. Do not peel.

Vitamins

Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.

Calories per 100g: 49

Orange

A great-tasting, all-round juice; comes out yellow instead of orange because of the white pith. Good on its own or can be mixed.

Preparation

Peel, cut into chunks.

Vitamins

Rich in beta-carotene, C, small amounts of B1, B2, B3, B5, B6, E.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.

Calories per 100g: 46

Papaya

Like mango, a very thick juice, which needs to be diluted with a lighter type like apple or pineapple. Deep pink colour.

Preparation

Cut in half, scoop out seeds (or leave them in if preferred), scoop out flesh with a spoon.

Vitamins

Rich in beta-carotene, C, small amounts of B1, B2, B3, B5, B6.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron, manganese and zinc.

Calories per 100g: 39

Passion Fruit

A dark brown juice with a sweet taste.

Preparation

Peel and scoop out flesh.

Vitamins

Rich in beta-carotene, B3, C, small amount of B2.

Minerals

Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amount of iron.

Calories per 100g: 34

Peach

Nectar of the Gods! Sweet, flowery aroma, orange juice.

Preparation

Cut in half, remove stone. Do not peel.

Vitamins

Rich in beta-carotene, folic acid, B3, C, small amounts of biotin, B1, B2, B5, B6.

Minerals

Rich in calcium, magnesium, phosphorus, potassium sulphur, sodium, small amounts of copper, iron and zinc.

Calories per 100g: 33

Pear

A versatile juice which goes with most others, milder tasting and less thick than some.

Preparation

Remove stalk, cut in quarters lengthways. Do not peel or remove pips.

Vitamins

Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.

Calories per 100g: 59

Pineapple

Lovely, sweet taste, very palatable amber juice, either on its own or mixed with others. Contains bromelain.

Preparation

Cut into rings, remove outer spiny skin. Cut into chunks.

Vitamins

Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.

Calories per 100g: 49

Plum

Golden red colour, sweet and aromatic, goes well with any berry juice, or milder juice.

Preparation

Cut in half, remove stone. Do not peel.

Vitamins

Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B5, B6, E.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper and iron.

Calories per 100g: 38

Raspberry

Refreshing berry taste from dark pink juice. Goes well with peach, nectarine, apricot, apple.

Preparation

None - simply rinse.

Vitamins

Rich in beta-carotene, biotin, C, small amounts of B1, B2, B3, B5, B6, E.

Minerals

Rich in calcium, chlorine, magnesium, phosphorus, potassium, sulphur, sodium, iron, small amount of copper.

Calories per 100g: 25

Strawberry

The most vivid pink juice you've ever seen, a queen among juices with a taste that transports you into strawberry fields.

Preparation

None - remove green stalks if preferred.

Vitamins

Rich in beta-carotene, folic acid, biotin, C, small amounts of B1, B2, B3, B5, B6, E.

Minerals

Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.

Calories per 100g: 26

Tangerine

Not so tart as orange, pale orange colour juice, slips down a treat on its own.

Preparation

Peel, chop into chunks.

Vitamins

Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and manganese.

Calories per 100g: 35

Watermelon

A brownish/pink juice if you just use the flesh, but much darker if you juice the rind too, which increases the nutritional benefits. Very refreshing over the summer months.

Preparation

Cut into quarters, do not remove pips, scoop flesh away from rind. If you're feeling adventurous you can use the rind too.

Vitamins

Rich in beta-carotene, folic acid, B5, C, small amounts of B1, B2, B3, B6.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.

Calories per 100g: 21

Comments 

 
0 #1 Scott 2012-03-10 00:17 My fiance` and I are juice-fasting, and we have been experimenting with some rather exotic fruits, like cactus pear, mangosteen, dragonfruit and several others.

Do you happen to have any advice on exotic fruits? Particularly, when a fruit should be peeled vs. when the skin should stay intact?
Quote
 

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