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Disclaimer and/or Legal Notices
First of all, I’m not a doctor so the information contained in this product is by no
means meant to be taken as medical advice. Furthermore, the information provided
in this book is for educational purposes only.
The information presented to you in this book is based on the personal experiences
of the author(s), as well as from current research and data.
The recipes given in this course are meant for healthy adults only. Before
performing anything stated in this product, you should consult your physician to
ensure the information provided is appropriate for your individual circumstances.
If you have any health issues or pre-existing conditions, please consult with your
physician before implementing any of the information provided in this course.
This product is for informational purposes only and the author does not accept any
responsibilities for any liabilities or damages, real or perceived, resulting from the
use of this information.
JUICES
No doubt eating whole fruits/veggies is one of the healthiest ways of consuming
them. But the basic benefit of fruit juice is an increase in the amount of
consumption of fruits.
The amount that is consumed in the form of juice is much higher than the quantity
that we can normally eat. So even 1-2 servings of fruit juice in a day is going to
provide a lot of vitamins, minerals and phyto-nutrients. It may also help to prevent
deficiencies.
Juices should be part of a healthy and balanced diet because it’s a great way to get
more vitamins and minerals into your diet.
JUICING
Juicing is the process of separating the juice from the pulp and flesh of fruits and
vegetables.
HOW TO JUICE
1. GET YOUR INGREDIENTS
To make a juice, you need fresh fruits/veggies to extract juice from.
Good fruits for juicing are:
Pineapple
Oranges
Apples
Watermelon
Papaya
Apricots
Plum
Peaches
Grapes
Pear
Mangoes
Kiwis
Strawberries
Good veggies for juicing include:
Carrots
Cucumbers
Broccoli
Celery
Kale
Tomatoes
Radish
Cabbage
Peppers
Spinach
Parsley
Beets
Sweet potatoes
2. WASH YOUR INGREDIENTS THOROUGHLY
You must wash your fruits/veggies under clean running water to remove bacteria,
dirt and debris. Rub fruits with soft skin gently while the scrub the fruits with hard
skin.
3. REMOVE THICK SKINS & PITS
Remove thick skin from fruits like pineapple, watermelon,
Remove pits from fruits like plums, apricots, cherries, mangoes, etc
4. CHOP LARGER FRUITS & VEGGIES INTO SMALLER CHUNKS
You can juice smaller fruits like grapes, berries without cutting them. But you will
have to cut fruits like pineapples, papaya, cucumber, etc to chunks to be able to
juice them.
5. ASSEMBLE YOUR JUICER AND JUICE YOUR INGREDIENTS
A juicing machine is the most convenient way of making juice, because it is
designed to separate the juice from the pulp and the flesh. Assemble your juicer
according to the Manufacturer’s instructions. Many juicers have different settings
for hard, medium and soft produce. Adjust the speed setting depending on the type
of produce that you are juicing.
Manual Juicer
6. JUICE YOUR INGREDIENTS
Juice your fruits/veggies
7. STIR THE JUICE BEFORE SERVING
You can chill the juice or even serve it with ice. You can also store it in a
refrigerator.
HOW TO JUICE WITH A BLENDER
If you don’t have a juicer then you can as well use a blender to juice your
fruits/veggies.
Add your fruits/veggies into a blender
Puree it together. You can add a little water to help loosen the pulp
When it is well blended, this becomes a smoothie
Put a cheese cloth or a fine mesh strainer over a clean jar
Pour the smoothie into a cheese cloth or a fine-mesh strainer to drain out
the juice
Squeeze the cheese cloth to drain out more juice
Your juice is ready
Tip: Add little water when blending to loosen the pulp. But for fruits/veggies that
contain enough water, there is no need to add water.
You don’t have a blender?
Then you can use a grater to grate your fruits.
Squeeze out the juice using a cheese cloth
BEST TIME TO DRINK JUICE
For maximum benefits, always consume fruit juice alone and not with breakfast or
snack.
When consumes alone, the nutrients are quickly absorbed by the body. Typically,
within 15-20 minutes, the entire fruit juice gets digested.
Eating other foods along with the juice slows down the digestion and absorption as
well. This may also result in acidity, loss of appetite and slow digestion.
So you can drink juice early in the morning or anytime of the day. Just follow the
rules. Drink juice alone.
TIPS FOR JUICING
1. Use ripe fruits for juices
2. Use more of veggies and less of sweet fruits for juices
3. Do not add sugar to juices. Rather add more fruits to sweetened it
3. You can add spices to your juices
4. Do not juice mushy fruits like avocadoes and bananas with a juicer. Rather use
them for smoothies.
50 JUICE RECIPES
RECIPE1: MANGO JUICE
Ingredients:
1 large mango (ripe and sweet)
2 cup of coconut water or oranges
1 inch ginger (optional)
Directions:
1) Wash mango thoroughly and peel the skin
2) Cut the mango into chunk and remove the seed
3) Add all ingredients to juicer and extract the juice
4) Your mango juice is ready
RECIPE 2: PINEAPPLE JUICE
Ingredients:
2 medium pineapples
Preparation:
1) Wash the pineapples thoroughly
2) Peel off the skin with knife
3) Cut them into chunks
4) Add them to a juicer and extract the juice
5) Your pineapple juice is ready
RECIPE 3: PEAR FRUIT
Ingredients:
3 large pears
Preparation
1) Wash the pears thoroughly
2) Peel the pear
3) Add them to a juicer and extract juice
4) Your pear juice is ready
RECIPE 4: CARROT-ORANGE JUICE
Ingredients:
2 large carrots
2-3 oranges
*1 cup water if making in a blender
Preparations
1) Wash carrots well. Soak them in water for 30 minutes
2) You can scrape or peel the skin
3) Wash and peel oranges, deseed and half them
4) Put the ingredients into a juicer chute
5) Extract your juice
RECIPE 5: POMEGRANATE CITRUS JUICE
Ingredients:
1kg pomegranate
4 oranges (or 1 lemon)
Preparation:
1) Wash the pomegranate and oranges (or lemon)
2) Cut the pomegranates into 4 halves (from the top to bottom and across )
3) Remove the seeds
4) Put the pomegranate seeds and oranges into a juice chute
5) Extract your juice
RECIPE 6: ORANGE JUICE
Ingredients:
8-10 sweet oranges
Directions
1) Wash and peel oranges
2) Cut the oranges into halves and remove the seeds
3) Put your ingredients into a juicer chute
4) Extract your juice
RECIPE 7: APPLE JUICE
Ingredients:
4 apples
½ lemon small (skip if using sour apples)
1 cup water or orange juice if using a blender
Preparation
1) Wash the apples thoroughly under running water
2) Peel the skin, cut the apples and remove the core and seeds
3) Put the ingredients into a juicer chute
4) Extract the juice
RECIPE 8: GRAPE JUICE
Ingredients:
1kg grapes
½ inch ginger (optional)
Preparation:
1) Wash grapes thoroughly under running water and destem it
2) Put them into your juicer and extract juice
RECIPE 9: WATERMELON JUICE
Watermelon is one of the best thirst quenchers and can be an instant remedy to
sunstroke or hear during summer. Watermelon is high in lycopene, an antioxidant
that protects our body from free radicals which otherwise can harm the healthy
system. It is good to serve this juice to kids and toddlers about 45-60 minutes.
Ingredients
5 cups of watermelon chunks or 1 medium watermelon
Directions:
1) Rinse watermelon under running water
2) Cut into halves and remove the seeds (tender white seeds can be used for the
juice).
3) Cut the watermelon pulp from the rind
4) Juice the ingredients
5) Your watermelon juice is ready
RECIPE 10: GREEN GRAPE & PEAR JUICE
A healthy spin in grape fruit to fight against the risk of stroke and high blood
pressure.
Ingredients:
150g green grapes
1 pear
1 lime (peeled)
2 cucumbers
Directions:
1) Wash your fruits and veggies
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 11: SWEET SATIN JUICE
Ingredients:
6 medium carrots
2 medium apples
2 cup pineapple chunks
1 sweet potato
Directions:
1) Wash the carrots
2) Wash your potato, peel and dice it
3) Process all ingredients in a juicer
4) Shake or stir and serve
RECIPE 12: THE WINGMAN JUICE
Ingredients:
3 medium apples
3 large stalk celery
1 large orange (peeled)
½ cucumber
4 leaves kale
Ginger root (1/2 thumb tip)
1 lemon
Directions:
1) Wash all your ingredients thoroughly
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 13: SWEET BEET JUICE
Ingredients:
2 medium apples
1 orange
1 sweet potato
1 beet root
½ lime
¼ tsp cinnamon (ground)
Directions:
1) Wash your potato, peel and dice it
2) Wash other ingredients
3) Process all ingredients in a juicer
4) Shake or stir and serve
RECIPE 14: APPLE BERRY LUSH JUICE
Ingredients:
7 medium carrots
1 medium apple
1 cup strawberry
Directions:
1) Wash your fruits thoroughly
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 15: GREEN AID JUICE
Ingredients:
4 medium apples
3stalk large celery
4 cup spinach
2 leaves kale
1 lemon (peeled)
Directions:
1) Wash your fruits and veggies thoroughly
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 16: THE EYE OPENER JUICE
Ingredients:
14 medium carrots
2 medium apples
1 large orange peeled
Directions:
1) Wash your fruits and veggies
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 17: ANY-TIME MOCKTAIL JUICE
Ingredients:
2 large oranges (peeled)
2 medium apples
1 cucumber
5 leaves kale
2 stalk large celery
½ lemon
I handful parsley
Directions:
1) Wash your fruits and veggies
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 18: BEET RETREAT JUICE
Ingredients:
7 medium carrots
2 medium apples
1 beet
½ lemon
Ginger (1/2 thumb tip)
Directions:
1) Wash your fruits and veggies
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 19: PEACH MEDLEY JUICE
Ingredients:
10 medium carrots
2 large apples
2 large peaches
1 large orange
½ lemon (peeled)
Directions:
1) Wash your fruits and veggies
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 20: BERRY A-REELING JUICE
Ingredients:
2 large apples
2 cup whole strawberry
½ lime (peeled)
Directions:
1) Wash your fruits and veggies
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 21: SUN KISSED JUICE
Ingredients:
½ pineapple fruit
1 orange (peeled and deseeded)
½ medium grapefruit (peeled and deseeded)
1 tsp cinnamon (ground)
Directions:
1) Wash pineapple and peel
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 22: PEARFECTION JUICE
Ingredients:
2 medium pears
1 cucumber
1 medium apple (cored and deseeded)
1 orange (peeled and deseeded)
3 cup spinach
½ lemon (peeled)
2 stalk small celery
½ tsp cinnamon (ground)
Directions:
1) Wash your fruits and veggies
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 23: PINK PANTHER JUICE
Ingredients:
1 medium apple (cored and deseeded)
1 cup watermelon diced
1 cup whole strawberry
1 orange (deseeded)
Directions:
1) Wash your fruits thoroughly
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 24: SWEET AND SIMPLE JUICE
Ingredients:
2 medium apples (granny smith)
2 stalk large celery
Directions:
1) Wash your celery and apples (cored & deseeded)
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 25: PINK POM JUICE
Ingredients:
1 pomegranate
1 large apple
1 large orange (peeled and deseeded)
½ lemon
½ thumb tip ginger(peeled)
Directions:
1) Wash your fruits and veggies
2) Cut pomegranates into 4 halves and remove the seeds
3) Put the pomegranate seeds and other ingredients into a juicer chute
4) Extract your juice
5) Shake or stir and serve
N/B: you can only juice pomegranate seeds
RECIPE 26: MORNING GLORY JUICE
Ingredients:
2 oranges (peeled and deseeded)
1 beet
2 medium carrots
Directions:
1) Wash your fruits and veggies
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 27: TURMERIC SUNRISE JUICE
Ingredients:
2 medium apples
2 medium pears
3 stalks large celery
3 medium carrots
2 lemon(peeled)
6 thumb turmeric
1 thumb tip ginger
Directions:
1) Wash your fruits and veggies
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 28: INNER PEACH JUICE
Ingredients:
2 medium apples
2 medium peaches
1 orange (peeled)
1 cup raspberry
30ml sparkling water
½ lemon
Directions:
1) Juice all ingredients except for the water
2) Pour sparkling water in a glass, the pour juice in.
3) Shake or stir and serve
RECIPE 29: MANGOLICIOUS JUICE
Ingredients:
1 mango (peeled)
1 large apple
I large orange (peeled)
½ lemon (peeled)
1 pinch cayenne pepper
Directions:
1) Wash your fruits and veggies
2) Process all ingredients except cayenne pepper in a juicer
3) Sprinkle cayenne pepper in the juice
4) Shake or stir and serve
RECIPE 30: TROPICAL TANGO JUICE
Ingredients:
½ medium pineapple
Medium pear
I medium peach (pits removed)
Directions:
1) Wash your fruits thoroughly
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 31: CITRUS SENSATION JUICE
Ingredients:
2 medium peaches
I large apple(red & delicious)
½ medium grape(peeled & deseeded)
Directions:
1) Wash your fruits thoroughly
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 32: GREEN GODDESS JUICE
Ingredients:
2 cucumbers
2 apples (cored & deseeded)
2 stalks celery
Directions:
1) Wash your fruit and veggies
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 33: GINGER ZINGER JUICE
Ingredients:
4 carrots
½ lemon (peeled & deseeded)
½ ginger (peeled)
Directions:
1) Wash your fruits and veggies
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 34: CARROT-TANGERINE GINGER JUICE
An orange colored juice with more health benefits than orange juice.
Ingredients:
4 carrots
4 tangerines (peeled & deseeded)
1 Thumb ginger (peeled)
Directions:
1) Wash your fruits and veggies
2) Process all ingredients in a juicer
3) Shake or stir and serve
RECIPE 35: CITRUS TIMES THREE JUICE
Packed with vitamin C to support your immune system and keep it strong.
Ingredients:
3 oranges
2 grape fruits
½ lemon
2 sprigs rosemary
Directions:
1) Peel oranges, grapefruits and lemon.
2) Wash all ingredients.
3) Add all ingredients through juicer and enjoy!
RECIPE 36: GLOWING GREEN PEPPER JUICE
Protect your immune system while brightening your skin with this glowing juice.
Ingredients:
1 green pepper (capsicum)
1 cucumber
3 carrots
1 lemon
Directions:
1) Peel lemon
2) Remove seeds from pepper
3) Wash all ingredients
4) Add ingredients through juicer and enjoy!
RECIPE 37: AUNTIE OXIE JUICE
Vibrantly colored with a pop of refreshing flavor, this juice offers surplus of
antioxidants and nutritional benefits.
Ingredients:
2 cups/300g red grapes
2 cups/280g blueberries
2 cups/500g pomegranates
4 ribs celery
Directions:
1) Wash all ingredients
2) Add all ingredients through juicer and enjoy
RECIPE 38: BEET POTATO PIE JUICE
Fill up on your root vegetables for the highest levels of beta-carotene and Vitamin
A.
Ingredient:
1 sweet potato
1 beet
2 apples
4cm ginger
Directions:
1) Peel sweet potato, beet and ginger
2) Wash all ingredients
3) Add all ingredients through juicer and enjoy!
RECIPE 39: RED RUSH JUICE
Ingredients:
½ cup/ 70g cherries
1/8 medium watermelon
4 medium strawberries
1 tomato
1 beet
1 small handful basil
Directions:
1) Wash all ingredients
2) Remove pits from cherries and green stems from strawberries
3) Cut ends off beet and peel
4) Add all ingredients through juicer and enjoy!
RECIPE 40: RED SUNRISE JUICE
Ingredients:
½ head red cabbage
6 carrots
2 oranges
Directions:
1) Peel oranges
2) Wash all ingredients
3) Add all ingredients through juicer and enjoy!
RECIPE 41: RUBY CHAMPAGNE JUICE
Ingredients:
2 cucumbers
2 carrots
1 beet
1 rib celery
I handful parsley
1 lemon
2.5cm ginger
Directions:
1) Peel beet, lemon and ginger
2) Wash all ingredients
3) Add all ingredients through juicer and enjoy!
RECIPE 42: SUMMER LOVIN’ JUICE
This juice offers a deliciously soft, sweet summer taste. The combination of
blueberries and pomegranates makes this juice an antioxidant powerhouse.
Ingredients:
¼ medium watermelon
1 cup/140g blueberries
½ cup/125g pomegranate seed
Directions:
1) Remove rind from watermelon
2) Wash all ingredients
3) Add all ingredients through juicer and enjoy!
RECIPE 43: PINK BLUSH JUICE
Ingredients:
¼ medium watermelon
1 grapefruit
1 apple
½ head red cabbage
Directions:
1) Peel the grapefruit and remove rind from the watermelon
2) Wash all ingredients
3) Add all ingredients through juicer and enjoy!
RECIPE 44: PURPLE POWER JUICE
Packing a powerful sweet punch, this juice is loaded with rich sources of Vitamin
A, C, B6 and folate in addition to essential minerals.
Ingredients:
1 apple
6 cups/ 90g red grapes
½ cup/ 75g blackberries
2.5cm ginger
Directions:
1) Peel ginger
2) Wash all ingredients
3) Add all ingredients through juicer and enjoy
RECIPE 45: GO-TO GREEN JUICE
Ingredients:
2 handfuls spinach
2 carrots
2 apples
2 ribs celery
1 cucumber
Directions:
1) Wash all ingredients
2) Add all ingredients through juicer and enjoy!
RECIPE 46: GREEN APPLE JUICE
Ingredients:
2 apples
2 kiwi
2 large handfuls spinach
Directions:
1) Peel kiwi
2) Wash all ingredients
3) Add all ingredients through juicer and enjoy!
RECIPE 47: SWEET GREEN JUICE
Ingredients:
¼ medium pineapple
1 green apple
8 leaves kale
Directions:
1) Remove rind from pineapple
2) Wash all ingredients
3) Add all ingredients through juicer and enjoy!
RECIPE 48: TROPICAL GOLD JUICE
Ingredients:
½ medium pineapple
1 yellow pepper (capsicum)
1lemon
2.5cm ginger
Directions:
1) Peel lemon and ginger
2) Remove rind from pineapple and seeds from yellow pepper
3) Wash all ingredients
4) Add all ingredients through juicer and enjoy!
RECIPE 49: APPLE PIE JUICE
Ingredients:
1 sweet potato
2 carrots
2 apples
1 orange
Dash of pumpkin pie
Directions:
1) Peel orange and sweet potato
2) Wash all ingredients
3) Add all ingredients through juicer
4) Top with a dash of pumpkin pie and enjoy!
RECIPE 50: CAPTAIN MELON JUICE
Healthy summer-time juice with anti-inflammatory and cancer fighting properties.
Ingredients:
½ medium watermelon
1/3 medium pineapple
2.5cm ginger
Directions:
1) Peel ginger
2) Remove rind from watermelon and pineapple
3) Wash all ingredients
4) Add all ingredients through juicer and enjoy!
CONCLUSION
The recipes are just to help you to get started with juicing. You don’t have some of
the ingredients? Or you don’t like some of the ingredients? Then you can substitute
them with other ingredients.
