New Year’s Juicing Reboot Guide -...

New Year’s Juicing Reboot Guide

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Disclaimer: The information contained in this eBook is for educational and informational purposes only. It is not intended to be used as medical advice and should not be used to diagnose or treat any medical condition or as a substitute for individual health care. This information is given with the understanding that the authors are not liable for misconception, misuse, or adverse effects resulting from its use. Any type of dietary change or nutritional therapy should always be undertaken with the supervision of a qualified health care practitioner.

© 2017 Dr. Karin Dina, D.C. and Dr. Rick Dina, D.C.

All Rights Reserved. No part of this work may be copied, captured, reproduced, distributed, or disseminated without the written permission of Drs. Rick and Karin

Dina, D.C.

Please note: We have provided information in this book about the juicers we used during our juice reboot. This information is to give you an idea of the type of juicers that worked well for us in the juicing of particular fruits and vegetables. We do not represent any juicer company.


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Contents

Our Inspiration to Create this Book ..................................................................................................... 4

Base Recipes .............................................................................................................................................. 5

Our Strategy .............................................................................................................................................. 6

A Note on Juicers ...................................................................................................................................... 7

The Juice Recipes ..................................................................................................................................... 8

Base Recipe: Orange Juice ..................................................................................................................... 9

Orange Pomegranate Juice ................................................................................................................................... 10

Base Recipe: Tomato Celery Juice ...................................................................................................... 11

Salsa Surprise ................................................................................................................................................................. 11

Base Recipe: Classic Carrot Celery Cucumber Juice ..................................................................... 12

Classic Carrot Celery Cucumber .......................................................................................................................... 12

Carrot Celery Cucumber Apple ............................................................................................................................. 12

Carrot Zinger .................................................................................................................................................................. 13

Dr. Rick’s Favorite Green Juice .............................................................................................................................. 13

Base Recipe: Celery Cucumber Juice ................................................................................................. 15

Dr. Karin’s Light Green Juice .................................................................................................................................. 15

Dr. Karin’s Dark Green Juice ................................................................................................................................... 16

Apple Lemonade .......................................................................................................................................................... 16

Base Recipe: Watermelon Juice .......................................................................................................... 17

Dr. Rick’s Watermelon Celery Juice .................................................................................................................... 17


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Our Inspiration to Create this Book

This eBook is the result of our holiday juice reboot starting on Christmas and ending a few days after New Year’s while we finished many overdue projects around the house and otherwise. It was a bit of a diversion from our time spent delving into the scientific literature for the latest nutrition information that we teach in our Mastering Raw Food Nutrition online and interactive program. To celebrate our experience, we created this eBook for you! Many of you requested our recipes and we’re so happy to share them with you!

When it comes to juicing, we generally love simple recipes that allow for the beautiful flavors of individual foods to shine through. During our juice reboot, we made some of our classic juice recipes accompanied by a lot of experimenting and found some unusual combinations of ingredients to be quite delicious. We suggest that you do your own experimenting to come up with juice recipes that you love! Enjoy your creations along with the benefits of fresh fruits and vegetables. We sure did. In fact, we may incorporate many of these recipes into our daily dietary repertoire.


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Base Recipes

We created our juices from basic simple recipes or base recipes. We call them base recipes because they provide a foundation for more complex recipes that can be modified to suit individual tastes. Many of these base recipes have been used for years by ourselves and other juicing enthusiasts and are recognized as classic juice recipes.

The base recipes include sweet, savory, and combination recipes:

1. Orange 2. Tomato celery 3. Carrot celery cucumber 4. Celery cucumber 5. Watermelon celery

What’s great about these base recipes is that they are delicious on their own in addition to providing a foundation for other recipes.


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Our Strategy

We wanted to continue to have the energy to work on our various projects, some of which were physically demanding, so getting enough calories to sustain our activity level was very important. This is one of the many reasons why we included fruit juices in our repertoire. We also included plenty of vegetable juices for important nutrients.


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A Note on Juicers

We utilized three different types of juicers, and the selection of each depended on the juice ingredients chosen for each juice. We used a Champion juicer for most fruits and more watery vegetables such as celery and cucumber. We used a twin gear juicer, ours is an early version of the Green Star juicer, for juices that contained leafy greens such as dandelion greens and kale, and a manual citrus press for oranges and pomegranates.


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The Juice Recipes


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Base Recipe: Orange Juice

There are many techniques that can be used to make orange juice. We had excellent results using our manual citrus press. We do not subscribe to the notion that juicing oranges in a press creates nutrient devoid “sugar water” as is commonly suggested. In theory, one may get more phytonutrients such as bioflavonoids if one takes the time to slice off only the outer colored part of the orange peel, and if the juicer used can effectively extract nutrients from the white covering around the orange. We feel that juicing oranges with a press is much more time effective, and it’s difficult to imagine that the abundant array of nutrients found in fresh oranges are all gone now that they have been pressed into juice.

One of the features of the press that we like besides the convenience is that there are no high speed teeth to oxidize nutrients. From that perspective one could argue there is more nutrient retention from pressed orange juice than there is from orange juice made from a masticating juicer like the Champion or especially from a centrifugal juicer. We would love to see a valid nutrient analysis comparison of the same batch of oranges juiced by different methods!

In the meantime, we enjoy fresh pressed orange juice and the foundation it creates for a variety of wonderful juice recipes. If you prefer juicing by another method, we encourage you to do what you feel is best. When fruits and vegetables are the foundation, it’s hard to go wrong!


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Orange Pomegranate Juice

◉ 4 Valencia oranges (or orange variety of your choice) ◉ 1 pomegranate

We used a manual citrus press to make both the orange and pomegranate juices. We cut the pomegranates in quarters in order to get the most juice out of the fruit, while cutting in half can work well for smaller pomegranates. This combination is one of our favorite juices since we love the balance of the two flavors. We find straight orange juice to be a bit too sweet and straight pomegranate juice a bit too astringent. Adding the pomegranate juice to the orange juice also creates a beautiful color combination before mixing. We also used a plastic cutting “board” to keep our bamboo cutting boards from getting stained with the awesome phytochemicals in the pomegranates that give them their wonderful deep rich red color.


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Base Recipe: Tomato Celery Juice

We love the savory combination of flavors in this juice.

◉ 6 Roma tomatoes ◉ 7 medium stalks of celery

Other types of tomatoes can work well too. We used Roma tomatoes because they were available to us at the time we created these recipes. If you use larger or smaller tomatoes, adjust the number of tomatoes or amount of celery added to achieve your desired flavor.

Salsa Surprise We call this juice Salsa Surprise because we were not expecting it to taste like fresh salsa! These ingredients blended instead of juiced would make a light, simple salad dressing or raw soup.

◉ 6 Roma tomatoes ◉ 7 medium stalks of celery ◉ 8 sprigs of cilantro ◉ 1 green onion (optional)

We ran these ingredients through the Champion juicer and strained the resulting juice. This recipe created quite a bit of foam due to the characteristics of these foods. This recipe made 16 ounces of juice.


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Base Recipe: Classic Carrot Celery Cucumber Juice

This is a classic juice recipe made by many juicing leaders and enthusiasts for decades. We had some fun with this one since it makes a great base for many other juices and tastes great on its own.

Classic Carrot Celery Cucumber

◉ 3 medium carrots ◉ 1 cucumber (with or without peel) ◉ 2 stalks of celery

We peeled the cucumbers prior to juicing, since the skins on our cucumber batch were somewhat bitter and we ran the ingredients through the Champion juicer. This recipe made about 16 ounces of juice.

Carrot Celery Cucumber Apple

◉ 3 medium carrots ◉ 1 cucumber (with or without peel) ◉ 2 stalks of celery ◉ One apple with core removed

We used Braeburn apples for these recipes, which created delicious juice. Other types of apples could easily work well too. We ran these ingredients through the Champion juicer, which made about 18 ounces of juice.


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Carrot Zinger

◉ 3 medium carrots ◉ 1 large cucumber (with or without peel) ◉ 2 stalks of celery ◉ 1 peeled lemon ◉ One apple with core removed ◉ ½ inch of peeled ginger

A little ginger definitely goes a long way, so please be cautious of overuse unless you really love ginger. Remember that you can always add more, but once it’s in there, you can’t take it away. We ran these ingredients through the Champion juicer, which made 20 ounces of juice.

Dr. Rick’s Favorite Green Juice

◉ 2 bunches Swiss chard or kale ◉ 1 large head of celery ◉ 1-2 medium to large cucumbers ◉ 6-10 medium to large carrots

This combination was developed after a bit of experimentation, and has stood the test of time for decades now. If you use Swiss chard, the juice will be extremely smooth and creamy, especially if strained thoroughly. With kale you will derive more minerals as Swiss chard is high in oxalic acid and kale is lower in oxalic acid. Both are excellent choices.

Either green is very intense on its own. The cucumber adds a “dilution” effect to balance out the intensity of the greens, the celery dilutes it further and adds “body,” while the carrots add sweetness and some extra calories to fuel activities while juicing. With the proportions noted above, the juice will not be overly sweet. It is seriously green, but very well balanced and not overwhelming, absolutely delicious!!


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If you would like to see Dr. Rick create this juice, which includes pressing out the pulp with a manual press, you can watch the video at the link below:

https://www.youtube.com/watch?v=yQZL1RhUh_s

https://www.youtube.com/watch?v=yQZL1RhUh_s


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Base Recipe: Celery Cucumber Juice

We love this mild-tasting juice that can serve as the foundation for a variety of green juice recipes.

Dr. Karin’s Light Green Juice

◉ 5 medium stalks of celery ◉ 1 lemon, peeled ◉ 2 medium cucumbers with peel

From our experience, when someone is new to raw food they may not initially enjoy the taste of dark leafy greens, so this juice recipe can provide a nutritious introduction to green juice. We ran these ingredients through a Champion juicer and the recipe made about 24 ounces of juice.

Here are some of the nutrients found in the above-noted ingredients:

Light Green Juice Ingredients

Calories 139

Calcium (mg) 191.0

Iron (mg) 2.44

Zinc (mg) 1.49

Magnesium (mg) 105

Potassium (mg) 1485

Nutrient data from the USDA Nutrient Database


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Dr. Karin’s Dark Green Juice

◉ 5 medium stalks of celery ◉ 1 lemon, peeled ◉ 2 medium cucumbers (with or without peel) ◉ Handful of dark leafy greens of your choice – we used dandelion

greens Please note that this juice has a very bitter-green flavor and that the use of kale in place of dandelion greens would yield a much milder tasting juice. I (Dr. Karin) really love bitter flavors and realize I am probably unique in my love of this juice.

Apple Lemonade

◉ 4 apples with cores removed ◉ 2 medium cucumbers (with or without peel) ◉ 3 medium stalks of celery ◉ 1 lemon, peeled

I (Dr. Karin) absolutely love this juice! It is Dr. Rick’s version of a recipe he learned back in his days working for the Juiceman in the early 1990’s. I was surprised at the nice balance of flavors along with the sustained energy I experienced from drinking it. Usually fruit juices satisfy my hunger only for a short period of time, but I found this juice to be more satiating than anticipated. We ran the recipe ingredients through the Champion juicer which made about 32 ounces of juice.


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Base Recipe: Watermelon Juice

Dr. Rick’s Watermelon Celery Juice One small watermelon with rind

8 stalks of celery (or more if desired)

We find that the celery really tempers the sweetness of the watermelon with its savory and slightly salty flavor. We especially love this refreshing recipe in the summer when watermelon is in season. We ran both ingredients through a Champion juicer. A similar juicer would work well too.

This recipe was developed in an interesting way. When I (Dr. Rick) worked at Hippocrates Health Institute back in 1991, I spent most of my day in the back of the juice bar/house making the twice daily green juices for Hippocrates guests. I would often start by juicing cucumber and celery before juicing the sunflower and buckwheat lettuce greens that would be added to the mix. As a result, I would often have a large quantity of cucumber celery juice at the time the kitchen served watermelon juice. The employees could drink the juice that was left over from the guests, so I would often bring some watermelon juice back to my juicing station with me. The watermelon was juiced with the rind (a great idea that I learned there) which diluted the excessive sweetness of the center of the watermelon alone, but it still tasted a bit “flat” to me. So I added some of the cucumber celery juice, and WOW, it was amazing! The celery gave it “body” and an almost “malty” type of flavor that really brought the juice to life. I didn’t think the cucumber really added much, as the watermelon rind covered that role, so when I tried watermelon celery on my own, it was incredible. I have been making it now for almost 27 years and enjoy it every time as much as I did when I first discovered this flavor combination. We hope you enjoy it as much as we do! If you would like to see Dr. Rick create this juice, you can watch the video at this link:

https://www.youtube.com/watch?v=v4ES1bnbkUE

https://www.youtube.com/watch?v=v4ES1bnbkUE

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