Juicing not just healthy, it's fun
BY CHEF TIFFANY POE The Busy Kitchen
Monday, January 28, 2013
1/28/13 at 7:39 AM
Editor's Note: The Busy Kitchen is a Monday column written by two area chefs - Tiffany Poe and Valarie Carter - who also happen to be mothers of young children. They explore nutrition, cooking for kids and more.
When I think of new beginnings, fresh starts and the idea of getting lean and clean, I think juicing.
It's hard to argue the benefits of eating your fruits and vegetables. But the reality of trying to consume the recommended daily portions of these life-changing food groups can sometimes be a challenge. Especially for the fast-paced little people in our lives.
Juicing can provide a fun and easy way to get your fruits and veggies while enjoying the colorful experience of creating your own juice concoctions. My kids love to juice and it's always a fun adventure to purchase, prep and process the water- and nutrient-packed treasures. Children love the idea of juicing because it's fun. I like it more than purchased juices because fresh juice has more vitamins, nutrients and minerals. High fructose corn syrup and added sugars need not apply.
The activity of juicing should not take away from consuming whole fruits and veggies. Research has shown that consuming whole foods is still the best and most healthful way to eat. But juicing can complement your healthy lifestyle and add a little color to your world. Juicing has also been shown to help get your figure back in the "lean" mode and is used worldwide as a practice in weight-loss plans.
I like to sneak a little handful of watercress or a couple of unsuspecting vegetables into my kids' fruit juice. They never know, and I get the satisfaction of knowing they had a few more nutrients. You can call it manipulative, or you can call it a smart and pretty clever way to introduce those flavors to their little palates in a sweet way.
Purchasing a juicer can seem expensive. They range from $50 to more than $300. I've loved the Jack LaLanne Juicer. It can be purchased for a moderate price, and I've owned mine for more than seven years. It literally paid for itself in the first six months.
Don't let the 2013 plans and resolutions you made four weeks ago slip away. Try juicing this month as a step toward getting lean and clean in the still very "new year."
APPLE CINNAMON JUICE
Serves 4 (3- to 4-ounce portions)
6-8 medium apples (stem removed and cut into wedges. You can leave seeds.)
1 tablespoons cinnamon
1. Once apples are cut, sprinkle cinnamon directly on apples and juice as per manufacturer's instructions. This is the best way to get the flavor of cinnamon without the gritty texture of the spice in your juice.
Tip: Addition of fresh ginger or a handful of watercress in a glass of simple fresh apple or orange juice can add those power packed foods into your diet without you having to chew or gnaw your way to better health.
BLUEBERRY AND RED PEAR JUICE
Serves 4 (4- to 5-ounce portions)
1 cup fresh blueberries
3-4 red pears (stem removed and quartered)
1. Juice prepared fruit as per manufacturer's instructions. Serve with more fresh blueberries on top.
Note: For a healthy touch, add a small handful of spinach or kale between pieces of pear and you will never know they are in the juice.
CARROT, ORANGE AND GINGER JUICE
Serves 4 (3- to 4 -ounce portions)
This juice blend is classic. The flavors complement each other and it is absolutely the most beautiful color in the rainbow.
6-8 medium carrots, unpeeled (Cello is best and organic is even better)
2-3 small oranges, peeled
1 small knob of fresh ginger, peeled
1. Follow the manufacturer's directions of juicing. However when juicing the piece of ginger, place piece between two pieces of orange to help extract maximum flavor.
Fruits that are great for juicing
Apples (remove stems)
Oranges (peel)
Grapefruit (peel)
Lemon and Limes (peel)
Pears
Peaches
Nectarines (in season)
Kiwis
Pineapple
Strawberries
Blueberries
Melons
Mangos
Grapes
Vegetables that are great for juicing
Celery
Cucumbers
Carrots
Cabbage
Spinach
Beets (Red and Golden)
Parsnips
Sugar Snap Peas
Tomatoes
Sweet Peppers (my favorite)
Arugula
Kale
Asparagus
Fun additions to any juice
Parsley
Cilantro
Mint
Ginger
Watercress
Fresh coconut pieces
Chef Tiffany Poe, a graduate of The Culinary Institute of America in Hyde Park, N.Y., owns Tiffany Poe Culinary Services, a consulting, food styling and corporate coaching company. She and her husband have three small children and own The Grandview Inn, a historic bed and breakfast near the Tallgrass Prairie Preserve in Pawhuska. Find more of her recipes on her blog, tulsaworld.com/gastronomymommy
