17 May 2010

Not only fruits are good for juicing. Vegetable juices are also very health-giving and tasty. Read about preparing different vegetables for juicing and their calorie content. Vegetables: alfalfa, bean sprout, beetroot, broccoli, Brussels sprout, cabbage, carrot, cauliflower, celeriac, celery, cucumber, fennel, garlic, kale, leek, lettuce, mangetout, onion, parsley, parsnip, pepper, potato, radish, spinach, sweet potato, tomato, turnip, watercress.

Alfalfa

A nutty-tasting juice, best used with other milder juices.

Preparation

None - simply rinse.

Vitamins

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

Minerals

Rich in calcium, phosphorus, potassium and sodium.

Calories per 100g: 30

Bean sprout

Unappetizing looking, but full of useful nutrients; tastes better with sweeter juices.

Preparation

None - simply rinse.

Vitamins

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

Minerals

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

Calories per 100g: 29

Beetroot

This is a very potent purple juice - always mix it with other juices in a ratio of one part beetroot to four parts other juice.

Preparation

Cut off knobbly ends, scrub and chop into chunks.

Vitamins

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

Minerals

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

Calories per 100g: 44

Broccoli

A dark green juice, with a slightly bitter taste,should always be diluted with other milder juices by four parts to one.

Preparation

Cut into small florets, do not remove stalk.

Vitamins

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

Minerals

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

Calories per 100g: 28

Brussels Sprout

Another strong dark green juice, which should always be diluted with a milder juice by four parts to one. It has a slightly bitter taste so combines well with sweeter juices such as carrot or apple.

Preparation

Remove dog-eared outer leaves, do not chop up.

Vitamins

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

Minerals

Calcium, magnesium, phosphorus, potassium, sodium, small amounts of zinc, iron and copper.

Calories per 100g: 26

Cabbage (Red)

This juice has a wonderful dark purple colour and a slightly peppery taste. Like beetroot, itshould be diluted with other milder juices four parts to one.

Preparation

Remove damaged outer leaves, cut into small chunks.

Vitamins

Beta-carotene, folic acid, C, small amounts of B1, B2, B3. B5, B6.

Minerals

Calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.

Calories per 100g: 27

Cabbage (Winter)

This Juice has a sulphurous smell and taste - better mixed with sweeter juices such as red pepper, parsnip or apple.

Preparation

Remove damaged outer leaves, cut into small chunks.

Vitamins

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

Minerals

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

Calories per 100g: 22

Cabbage (White)

A lovely sweet taste comes from this pale green juice.

Preparation

Remove damaged outer leaves, chop into small chunks.

Vitamins

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

Minerals

Calcium, chlorine, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.

Calories per 100g: 22

Carrot

This juice is ideal for mixing with all the other more potent juices. Its sweet but mild taste is great on its own too. It is the only vegetable juice that can be mixed with any fruit without anti-social consequences!

Preparation

Scrub, remove stalk end, chop into chunky strips.

Vitamins

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

Minerals

Calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.

Calories per 100g: 35

Cauliflower

A pale green juice, with a crisp, fresh aroma, good with sweeter juices.

Preparation

Cut into small florets, do not remove stalk.

Vitamins

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

Minerals

Calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.

Calories per 100g: 24

Celeriac

This light yellow juice tastes quite similar to celery, with a salty, refreshing flavour. A good mixer.

Preparation

Rinse and chop into chunks.

Vitamins

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

Minerals

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

Calories per 100g: 18

Celery

This is a mild, salty-tasting juice, very good for mixing with more potent juices.

Preparation

Rinse and cut off bushy leaves.

Vitamins

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

Minerals

Rich in calcium, chlorine, manganese, phosphorus, potassium, sodium and sulphur.

Calories per 100g: 8

Cucumber

A watery, refreshing juice that goes very well with more potent varieties.

Preparation

Scrub outer skin (peel if you think it's waxed), cut into chunky strips.

Vitamins

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

Minerals

Calcium, chlorine, magnesium, potassium, sodium, sulphur, small amounts of copper, iron and zinc.

Calories per 100g: 10

Fennel

If you love Pernod, you'll love fennel juice. Has a strong aniseed flavour - good for perking up blander juices.

Preparation

Slice bulb then chop into chunks.

Vitamins

Rich in C, small amount of B6.

Minerals

Calcium, potassium.

Calories per 100g: 28

Garlic

Adds excellent flavour - if you like garlic! But you only need a little, one to two cloves per glass of juice.

Preparation

Remove outer skin, chop and juice at the same time as a more sturdy vegetable.

Vitamins

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

Minerals

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

Calories per 100g: 117

Kale

A strong dark green juice that should always be diluted by four parts to one with another milder juice.

Preparation

Remove damaged leaves, chop remaining kale into chunks.

Vitamins

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

Minerals

Calcium, iron, phosphorus, potassium and sodium.

Calories per 100g: 53

Leek

A light green juice with a pleasant oniony flavour, good for livening up a bland juice.

Preparation

Remove earthy stalk, cut into chunks widthways.

Vitamins

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

Minerals

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

Calories per 100g: 31

Lettuce

Lettuce is a dark green juice which should always be diluted by four parts to one with milder juice. It has quite a bitter taste, so needs to combine with a sweeter juice. You can choose from iceberg, round, and cos (which has the most nutrients).

Preparation

Remove damaged leaves, chop into chunks.

Vitamins

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

Minerals

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

Calories per 100g: 12-17

Mangetout (Snow Pea)

Bright green and sweet to the taste, dilute with a milder juice.

Preparation

None - simply rinse.

Vitamins

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

Minerals

Rich in calcium, iron, magnesium, phosphorus, potassium and sodium.

Calories per 100g: 42

Onion

Not for the faint-hearted! Creamy-coloured juice with a strong flavour. Best as a mixer.

Preparation

Peel, cut into chunks.

Vitamins

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

Minerals

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

Calories per 100g: 23

Parsley

A strong green juice which should always be diluted by four parts to one. Nevertheless, a nice herby taste.

Preparation

Chop up and feed into juicer along with more substantial vegetable.

Vitamins

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

Minerals

Rich in calcium, iron, phosphorus, potassium and sodium.

Calories per 100g: 43

Parsnip

Don't turn your nose up - this juice has a deliciously sweet and creamy taste.

Preparation

Chop off earthy stalk, scrub and chop into chunks.

Vitamins

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

Minerals

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

Calories per 100g: 49

Pepper (Bell - Red, Yellow and Green)

Pepper juice is delicious whether yellow, green or red, although red is sweeter and goes better with the more bitter juices.

Preparation

Chop into chunks.

Vitamins

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

Minerals

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

Calories per 100g: Red, 32; Yellow, 26; Green, 15

Potato

A pale juice which doesn't taste particularly nice - better mixed in with something sweeter like carrot or parsnip.

Preparation

Scrub skin (only peel if very dirty), chop into chunks.

Vitamins

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

Minerals

Calcium, chlorine, magnesium, phosphorus, potassium, sulphur, small amounts copper, iron and zinc.

Calories per 100g: 87

Radish

Pink colour, peppery flavour, goes well with blander juices with which it should be diluted.

Preparation

None - simply rinse.

Vitamins

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

Minerals

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

Calories per 100g: 12

Spinach

Another dark green juice that must be diluted, four parts to one. Don't drink too much of it as it contains a substance called oxalic acid which can stop calcium from being absorbed.

Preparation

Rinse leaves, place in juicer with other more subtantial vegetables (e.g. carrot, cucumber).

Vitamins

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

Minerals

Rich in calcium, iron, phosphorus, potassium and sodium.

Calories per 100g: 25

Sweet Potato

This juice has a similar taste to potato, but not quite so unappealing. It's a nice red/orange colour anyway!

Preparation

Scrub, chop into chunks.

Vitamins

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

Minerals

Calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper and iron.

Calories per 100g: 91

Tomato

Real tomato juice has a pinky/orange hue, and tastes like fresh tomatoes, not tomato paste. Excellent as a mixer, or drunk on its own.

Preparation

Rinse and chop into chunks. Do not peel.

Vitamins

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

Minerals

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

Calories per 100g: 14

Turnip

A bland-looking juice with a really peppery taste. Excellent for mixing with sweeter juices.

Preparation

Remove earthy stalk, scrub and cut into chunks.

Vitamins

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

Minerals

Rich in calcium, magnesium, phosphorus and potassium.

Calories per 100g: 20

Watercress

A strong green juice that must be diluted by four parts to one with other milder juices. Adds a nice, spicy taste.

Preparation

Rinse leaves, do not chop.

Vitamins

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

Minerals

Calcium, chlorine, iron, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper and zinc.

Calories per 100g: 14