The watermelon is a fruit of the annual Citrullus vulgaris and Citrullus lanatus plants, which belong to the Gourd family. It ripens in the summer and is extremely thirst-quenching (containing over 95% water), low in calories (just 15 per 100 g) and rich in potassium, calcium, phosphorus and vitamins including retinol and vitamin C. Finally, it must be noted that it contains lycopene, which has antioxidant properties. It is diuretic, suitable to being consumed cold or cool in fruit salads, juices, smoothies and sorbets. It spoils easily hence it is best to finish it once cut.
Apricots, a fruit of the Prunus armeniaca, contain high quantities of retinol (especially when dried), vitamin C and potassium. They are very useful to athletes (thanks to their potassium content) and to lovers of a good tan, because they facilitate it! Apricots are low in calories (28 per every 100 g). Their pulp is dense, contains 85% water and lends itself to the preparation of velvety smoothies with creamy textures. In addition, apricots are mildly laxative thanks to the presence of sorbitol.
APRICOT
Pineapples contain bromelain, which promotes weight loss. This fruit is thirst-quenching and gives a pleasant feeling of freshness; it combats inflammation and aids protein digestion. It is composed of about 85% water, has few calories (40 per 100 g) and is rich in minerals including potassium, calcium, phosphorus and vitamins A and C. The fruit can be stored for long periods however, to make sure it is fresh before purchasing, check that the leaves are green and fresh-looking and that the aroma is perceptible. To make sure the aroma does not lose its potency, store it outside the fridge.
Asparagus, a must in the kitchens in the spring, is an important anti-inflammatory and diuretic agent. It also aids weight loss by promoting the elimination of excess fluids. Its shoot (the edible portion of the plant) is low in calories (29 per every 100 g) and contains a lot of water (about 91%). It is rich in minerals (calcium, iron and phosphorus) and vitamins (folic acid, C and E). Its juice is refreshing and thirstquenching, and can make a tasty and healthy cocktail substitute.
P I NEAPPLE
ASPARAGUS
BROCCOLI
The broccoli, which belongs to the Cabbage family, is a flavorful and healthy inflorescence that matures in the fall. It is excellent steamed for a few minutes or, if very fresh, even raw in salads or juiced! In fact, it is best to eat it raw because this way all its beneficial compounds remain intact: folic acid to begin with, vitamin C, zinc, phosphorus, potassium, calcium, some sodium and, as if these are not enough, fiber, a lot of water and just 27 calories per every 100 g!
BANANA
A fruit common in all tropical countries, the banana is easy to digest, moderately calorie rich (66 calories per every 100 g) and contains fiber that helps regulate bowel movements. Rich in minerals (potassium, phosphorus and calcium) and vitamins (C, B group, retinol and folic acid), it is a recommended snack for athletes and students. The simple and complex sugars it contains produce a pleasant feeling of fullness. It aids concentration and is also considered a natural anti-depressant thanks to its contents of tryptophan, which the body transforms into serotonin.
CAULIFL OWER
One cannot talk about the large Cabbage family without mentioning the cauliflower in all of its varieties, which range in color from light green to bright purple. It has important beneficial properties, including cancer-fighting and anti-ageing properties. Specifically, cauliflower is recommended for athletes because it is rich in potassium and helps slow the oxidation of tissues thanks to its vitamin C contents. In addition, it is tasty and easy to prepare. Excellent raw on food platters, it is also great in juices. It is low in calories: 25 per every 100 g.
The beet (Beta vulgaris) is an annual plant of which the leaves and the bulb are consumed. It is easy to find in stores, steamed or baked. The root is easy to digest, nutritious, rich in potassium, folic acid, calcium, phosphorus, zinc and fiber, which help regulate bowel movements. It also contains saponins, which help burn fat. The few calories (20 per every 100 g) and large amount of water contained in beets, make them an excellent food for a fit lifestyle.
PEAR
The pear, a fruit of Pyrus communis, member of the Rose family, is available yearround. Its pulp is excellent for cold-pressed smoothies, producing a creamy, extremely aromatic beverage. Low in calories, 41 per every 100 g, it is easy to digest and contains fiber for regulating bowel movements. Recent studies have shown that its skin contains flavonoids, which are antioxidant, and cinnamic acid, which is believed to have anti-tumor properties.
CHILIPEPPER
Many recipes would be unthinkable without this priceless spice, which has a flavor that ranges from mild to incredibly spicy, transforming regular dishes into tasty specialties. Beverages can also benefit from this fresh spice, which can be used to transform fruit and vegetable juices into perfect appetizers and cereal containing beverages into flavorful preparations. Chili peppers are an important part of the diet. They are low in calories, rich in potassium, vitamin C and retinol. If they are not already part of your diet, it is best to introduce them to your meals gradually in order to better enjoy them and to choose your favorites among the many varieties.
Sweet peppers are rich in vitamin C, retinol and folic acid, which are invaluable for staying healthy. They are low in calories (22 per every 100 g), full of water and great for weight loss diets. They are members of the Nightshade family and can vary in color and shape: ranging from yellow to red and intense green. When purchasing, make sure they are plump and shiny, and that their stem is green. Just one fresh, raw pepper is sufficient to satisfy the required daily dose of vitamin C! Excellent antioxidants, they are versatile and easy to cook. They ripen at the end of the summer.
The papaya is a fruit with extremely sweet, soft and buttery pulp. In spite of this, it has few calories (just 36 per every 100 g), which makes it ideal for the preparation of delicate beverages. Only the pulp of the fruit is consumed; the skin and the seeds are discarded. In its native countries, such as Mexico and tropical countries, it is used in the preparation of stewed meat, sauces and salads. It contains an enzyme, papain, that can improve digestion. The presence of vitamins C and E, folic acid and retinol further add to the fruit’s health value.
SWEETPEPPER P APAYA
Melon and Pineapple Cold-Pressed Juice
1 pineapple (weighing about 2 lb., 1 kg) - 1 melon (weighing about 2 lb., 1 kg) - 1 grapefruit
Servings
Difficulty 1. 2.
3.
Wash the fruit. Cut the melon and remove the skin and seeds. Chop into pieces of suitable size for the masticating juicer.
Wash and peel the pineapple. Remove the core and chop.
Peel the grapefruit, remove the albedo (the white spongy material surrounding the segments) and split into segments.
Prep Time 15 minutes
4. 5.
Mix together and pass all the fruit through a masticating juicer equipped with a fine-mesh filter. Catch the juice in a pitcher.
Serve immediately to ensure none of the nutrients of the ingredients are lost.
Extremely thirst-quenching, this juice supplies an excellent amount of minerals and vitamins. It is particularly recommended after physical activity and helps reintegrate liquids lost on hot summer days.
Wash the fruit and peel the grapefruit and oranges. Cut the apple into 4 parts and eliminate the seeds. Remove the stem and the (often very spicy) seeds from the chili pepper.
Place the chili pepper, citrus fruit, apple and half of the coriander seeds and pepper kernels into a masticating juicer. Catch the juice into a pitcher. You can dilute it with ice or cold water.
Pour the juice into glasses, sprinkle with the remaining spices and serve.
Extremely thirst-quenching and rich in vitamin C, this juice is recommended after physical activity or when you need to both rehydrate and have a light and tasty snack. The spices, which children and young adults usually do not enjoy, can be left out.
Optional: 2 tbsp (20 g) extra virgin olive oil, salt, chili pepper powder
Prep Time 15 minutes
Difficulty 1. 2. 3. 4. 5. 6.
Wash the vegetables and the fruit. Remove the stem, seeds and white sections from the pepper. Chop it and place into a bowl. Add 1 peeled, chopped carrot, 2 oregano spikes and the oranges.
Place the cucumbers and one apple chopped into pieces small enough for the masticating juicer into another bowl.
Scrub the remaining carrots, chop and add to the remaining apple and 4 oregano spikes.
Place the pepper, oregano and oranges into the masticating juicer first. Catch the juice into a pitcher. Rinse the filter and add the cucumbers, apple and 2 oregano spikes. Catch the juice into a different container.
Last, add the carrots, apple and 2 oregano spikes without washing the filter.
Pour the juices from the different pitchers into each glass, starting with whichever juice you prefer and decorate with 2 oregano spikes.
Seasoned Cucumber, Onion and Tomato Cream
Servings
Difficulty 1. 2.
3.
4.
Prep Time 10 minutes
5.
2 cucumbers - 4 medium tomatoes or 12 cherry tomatoes1 purple onion - 7 chive stems - 7 purslane sprigs - 2 tbsp (20 g) extra virgin olive oil - 1/2 lemon - 2 fresh, moderately spicy chili peppers - salt For decoration: 3 chive stems, 3 purslane sprigs, edible flowers
Wash the tomatoes. Wash the cucumbers as well and peel half of the skin so that the cream does not become too dark. Chop the vegetables into pieces small enough for the masticating juicer. Peel the onion and chop. Wash the chili peppers.
Wash the chives and the purslane, removing any hard parts.
Place the tomatoes, cucumbers, onion and 2/3 of the chives and purslane into the masticating juicer. Catch the cream into a pitcher. Season with lemon juice, oil and salt to taste.
Mix the cream and pour it into single serving bowls. Season with freshly cut chili pepper rounds, decorate with aromatic herb sprigs and edible flowers, and serve right away.
Carrot and Radicchio Juice
4 purple carrots - 1 Belgian endive - 1 radicchio - 10 chive stems - 1 tbsp (10 g) oil - salt and pepper
Servings
Difficulty
Prep Time 5 minutes 1. 2. 3. 4.
Soak the leafy vegetables then detach the leaves one at a time and set aside to drain in a colander until needed.
Wash the carrots. Scrape them or peel then cut into rounds.
Place the leafy vegetables (setting a few leaves aside for decoration) along with 8 chive stems into the masticating juicer first. Follow with the carrots. Catch the juice, mix it with oil, salt and pepper and pour into glasses.
Decorate each glass with the leaves set aside and 1 chive stem. Serve right away.
This pleasant, mildly bitter beverage is extremely thirstquenching. It is best not to leave any of this juice for later, to ensure none of the nutrients are lost or the flavor is altered.
Pistachio, Coconut and Banana Cream
3.5 oz. (100 g) coconut - 1 banana - 30 raw pistachios
Servings
Difficulty 1. 2.
Chop the coconut into small pieces and place them into a masticating juicer with a fine-mesh filter. Catch the juice into a container.
Shell the pistachios, place them into a bowl. Fill with the coconut juice and let the nuts soften for one hour.
3.
Prep Time
15 minutes
Soaking Time
60 minutes
4.
Peel the banana and place into the masticating juicer. Add pistachios and coconut juice mixture a little at a time.
Catch the liquid in a pitcher and mix until the color and flavor are homogeneous before serving.
Nutritious, revitalizing and delicious, this beverage is a magnificent mid-day snack for adults and children. It is also a great way to recover energy lost during a workout.
Soy Milk with Cold-Pressed Raspberry Juice
1 cup (200 g) yellow soy beans - 1 1/2 cup (200 g) raspberries - 1 vanilla pod - 1 tbsp (15 g) honey
Servings
Difficulty
Prep Time 10 minutes
Cooking Time
120 minutes
Soaking Time
10 hours 1. 2.
Soak the soy beans overnight or for about 10 hours then boil in 4 1/4 cups (1 l) of water along with the vanilla pod in pieces for about 2 hours over low heat. Soy milk can be stored in the refrigerator for a few days, hence you can prepare it in advance.
Once the soy beans are cooked, turn off the heat and allow to cool in the cooking liquid. Drain but set aside some of the cooking liquid. Place into a masticating juicer with a coarsemesh filter adding small amounts of the cooking liquid when needed. Catch the liquid and store in a sealable container until needed.
3.
Clean the raspberries and extract their juice in a masticating juicer with a coarse-mesh filter. Catch the juice into a pitcher, add the honey and mix with the soy milk in proportions of your choosing.
Vanilla is the ingredient of choice for improving the aroma and flavor of soy milk. You can also use dates for a sweeter beverage, or salt and pepper for a more savory version. In addition to serving it as a snack or breakfast, you can serve this beverage as a dessert.
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