This Green Juice Packs A Nutritional Punch! (Ft Jay Kordich Juicing Video)

(Please read to the end, there’s a special video feature for anyone interested in juicing).

As you know, I love juiced sweet potato, so forgive me for posting another one! Sweet potato on its own is so full of nutrients – vitamins including betacarotene, minerals, fibre, essential fatty acids – but combined with the carrot, broccoli, spinach and avocado, this blended juice packs quite a nutritional punch.

The apples add soluble fibre and all the fruit is high in vitamin C.

The broccoli and spinach are good sources of bio accessible calcium.

img_3635The avocado also provides protein, fibre, vitamins, minerals and essential fatty acids, and contributes to a more satisfying, satiating juice.

These nutrient-packed, versatile fruit are very good for your skin, heart, eyes and regulating blood sugar levels. They fill you up so you don’t eat as much. I have some avocado at least once a day. It is one of those foods you could live off if you were stuck on a desert island (though when you were rescued you’d probably never want to see one again!).

This juice is high in antioxidants, helping to boost your immune system and ward off those winter viruses.

Metal straws protect your teeth when drinking juices, they are reuseable, can go in the dishwasher and don’t end up in landfill – and they’re not made of plastic, so no nasty chemicals. You can find them on Amazon, the ones I have came with their own tiny cleaning brush.

Ingredients

Sweet Potato, washed, chopped and peel left on if organic

Carrot, ditto

2 Sweet Apples, ditto

Slice of Lemon, ditto

1 Kiwi, peeled

3″ Broccoli Stem, washed

Handful of Spinach, washed

Juice all ingredients beginning with an apple and ending with an apple

 Blend with 1/4 Avocado

*

Jay Kordich is known as the Father of Juicing. As a very young and athletic man he was diagnosed with terminal bladder cancer. He chose to work with doctors who specialised in juice therapy. He is still alive today at the age of 93. This is his first video lecture fom 30 years ago on how to juice. I learn something from him every time I see him.

Please note he is using organic produce and using the skins. Please be sure to wash your produce thoroughly and consult your doctor if you are taking medications.

Copyright: Chris McGowan

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Purple Carrot Powerhouse Juice

Here’s the final juice recipe in my mini series on the health benefits of Purple Carrots.

Full of antioxidants, anthocyanins – the memory boosters that give blueberries their superfood status – soluble fibre, vitamins and minerals, this juice is a nutritional powerhouse.

The carrot greens contain protein, calcium, magnesium and potassium, the broccoli contains calcium and folate – a mood enhancer – while the sweet potato also has essential fatty acids, B vitamins and Vitamin A.

Purple carrot greens have 6 times more Vitamin C than orange ones!

See Ever Had Purple Carrots? (Juice Recipe Included) for a full nutritional breakdown and the health benefits of eating purple carrots and purple foods in general.

Perfect for an energy booster and pick-me-up!

Ingredients

4 Purple Carrots, scrubbed

1 Sweet Potato, scrubbed

1 Apple

1 Pear (the harder the better)

Small Handful Carrot Greens, washed thoroughly and chopped

1/2 Small Wax-free Lemon, scrubbed, peel left on

3″ Broccoli Stem

Begin with carrots and sweet potato, then the lemon and broccoli, lastly put the carrot greens through between pear and apple to get the most juice from them and help prevent the greens clogging the juicer.

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PS If you like the Grip and Go Glass Bottle, here’s the link (can’t help you with the flowers, though!):

http://www.gripandgo.co.uk/

Copyright: Chris McGowan

Lemony Sweet Potato Juice

Sweet potato juice always reminds me of sherbet for some reason and this is like sherbet lemons! Well, that’s what I think, anyway, don’t hold me to it. Refreshing and simple, with not too many ingredients. Good source of Vitamin A, C, B Vitamins, potassium, essential fatty acids, fibre.

Ingredients

(all organic)

1 Sweet Potato, scrubbed, peel left on

2 Carrots, ditto

Handful Oakleaf Lettuce, washed

1 Apple

1/2 Lemon, ditto (thinly peel if waxed to keep the pith)

1 Kiwi, peeled (don’t like the furry bits!)

Juice and ice if liked.

Copyright: Chris McGowan

Quick, Plain & Simple, Savoury Vegan Snacks (Gluten-Free Too!)

When someone discovers I’m vegan, I can see their brain working overtime with all those questions people feel obliged to seek answers to when faced with this anomaly. Along with ‘Where Do You Get Your Protein?’ ‘Where Do You Get Your Calcium?’ best of all, ‘You Mean You Just Eat Fish??!’ and more recently What Do You Eat If You Can’t Have Anything Naughty? (includes links for dessert recipes), the next question is often plain, simple and to the point: ‘So What Do You Eat?’

It’s really not that complicated. I’ve posted several vegan dinner recipes in the Menu: curries, soups, salads, stir-fries, rice and quinoa salads for example. But I snack like everyone else, I just don’t eat cheese, or bacon sarnies, or anything processed to within an inch of its life!

For anyone wondering how aliens – I mean vegans! – keep going, I thought I would put together a post with a few of my favourite savoury, vegan and gluten-free snacks or light lunches: nothing too ‘weird’ like kale chips, or fancy or time-consuming if you already have the ingredients in the cupboard or fridge.

These are foods I often have for a late afternoon snack when I generally feel that energy dip and dinner is too far away to wait. Sometimes all I need is a juice, others I feel the need for something more solid. There are lots of recipes for healthy raw sweet treats in the Menu too, but the following suggestions are for when you want something savoury and quick and perhaps a little more substantial.

They all have protein and healthy fats to fill you up and provide energy.

imageFirst up is my favourite: Celery and Apple with peanut butter and a couple of Nairns gluten-free oatcakes, either plain or herb and seed, or with my version of Camilla’s Homemade CrispbreadI love the fruity savoury contrast of the flavours as well as the crisp crunchy texture. It satisfies on all levels. Any nut butter works, of course, and corn cakes or rice cakes are another option. Also, homemade gluten-free bread (click the link for my recipe, which includes two earlier versions as well). Apple and peanut butter or celery boats with nut butter are great snacks for children too, especially when they come home from school tired and hungry, providing more slow-releasing energy than a packet of crisps or sweets.

(There’s a recipe for Sweet Apricot Kernel Butter here).

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Next is another frequent flyer in our household, lightly toasted imageseeds with Tamari. This is usually a combination of pumpkin, sunflower and sesame seeds, amd perhaps some buckwheat, which are lightly toasted under the grill – you have to keep your eye on them and keep stirring them about, nothing happens for quite a while but if you go away to do something else they will be black when you return! Don’t overbrown them, it damages the oils, keep them light. Then remove from the grill and splash Tamari over them. It will sizzle and you need to mix up the seeds quickly to coat them all before it dries up. Love the salty crunch! You can eat them on their own for a protein pick-me-up or sprinkle on stir-fries and salads.

imageHumous is an old standby and there is always some in our fridge. The whole family loves it, even the babies and teenagers! I love it with crudités and oatcakes. Or with a salad. Plain and simple.

There are so many recipes out there to make your own, it’s so easy and you can vary the flavours and textures by adding chilli, paprika or cayenne, lemon juice or lime. Most of the time though, I confess we have ready-made (always organic) because inevitably I get the urge too late and need something right here, right now! We don’t always have time or the forethought to prepare ahead of time, and to be honest I am one of those people who never knows what they’re going to want to eat several hours in advance. It drives my husband crazy as he is the opposite and likes to have a week’s menu set up, but I can’t do it. That’s why we favour simple, quick, thrown-together meals.

imageOpen sandwiches are always good for a more substantial snack or light lunch. These are made in my case with home-made gluten-free bread, topped with avocado and green salad, or peanut butter and banana, or even made with sliced and toasted sweet potato!

(Yes, you read that right, Sweet Potato Toast. But more on that in a minute).

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My grandchildren would have added strawberry jam to this combination, but I’m not a fan of PB&J.

We recently made a loaf with organic cornflour, tiger nut flour* and imagechickpea flour (recipe here). We sliced it up and put some in the freezer for afternon snacks or light lunch for me, when it is lightly toasted and, in this photo, spread with tahini and topped with romaine, ridge cucumber, spring onions, green olives and black pepper. Very satisfying.

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But my pièce de résistance is Sweet Potato Toast!

A young woman had a hankering for avocado on toast but discovered she had no bread. Not to be done out of having her beloved avocado, she sliced up a sweet potato and put them in the toaster! Ta-da! A new snack was born.

We experimented one weekend and discovered they need to be thinly sliced and need two full goes in a basic toaster, about 10 minutes or so, depending on the thickness of the slices and whether you want them soft or with a little bite.

imageIn this photo, we have banana and peanut butter, tahini topped with lightly toasted sesame seeds sprinkled with Tamari, Natex low salt yeast extract – which didn’t work too well, the flavour was fine but it melted and ran off the sweet potato when it was picked up to eat – and most ingenious of all: whole-fruit, sugar-free strawberry jam! And it was so filling, I could only eat two of them. I saved the others for later, they were fine cold as well.

Speaking of sweet potatoes: There is no better comfort food than Sweet Potato Oven Chips! We scrub the sweet potatoes (organic), leave the skin on and slice very thinly. Melt some coconut oil, add any seasoning you like – salt, chilli powder, black pepper, cumin seeds etc – and toss the chips in it. Spread them on a tray and cook for about 20 minutes at about 180C in a fan oven. Turn them over occasionally. Good on their own, with humous or any other dip. This one is Cheesy Cashew Dip with Paprika and Onion (recipe here).

Of course, for convenience, nutrition and portability, you can’t really beat plain cashews, almonds and walnuts with raisins, dried apricots, some shredded coconut and mixed seeds to create your own trail mix.

Hope that’s enough to keep you going! You see, I’m really not just sitting here nibbling on a lettuce leaf with a carrot on the side 😉

*http://www.thetigernutcompany.co.uk/

Copyright: Chris McGowan

Juicy Sweet Potato Surprise

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Sweet Potato Surprise made in my Retro Super Juicer* and stored in my Grip and Go* glass bottle.

Many of you will know from earlier posts that I love sweet potatoes: I love them baked whole with a nut roast, or as healthy chips tossed in coconut oil or even toasted!… But best of all, I love them juiced. Sweet potatoes are good sources of Vitamin A, B vitamins, iron, potassium and fibre.

*

Juice the following ingredients:

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2 Sweet Potatoes, with skin on, scrubbed and chopped

2 Carrots, ditto

1 Apple

1 Pear

1 Kiwi, peeled

Several Romaine leaves, washed

(Did you know romaine lettuce contains protein?)

Blend with 1/4 of a ripe Avocado (for extra protein, fibre, Vitamin E – good for your skin and keeps you fuller longer).

Serve with ice, if desired.

(The Suprise? That you’ll like it!)

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*http://www.retrojuicer.com/

*http://gripandgo.co.uk

Copyright: Chris McGowan

5lbs in 5 Days: Day 3 Boost Your Juice – Talking Supplements

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This was posted on Twitter yesterday by a fellow juicer!

How are you all doing? We’re halfway there and in a few hours you will be feeling alert and energised if you’re not already. And it’s Berry Banana Crunch Day!! Yum.

I had to give in to an afternoon nap yesterday. Afternoon and evening of the second day are always the most trying for me anyway, but it didn’t help that there was a party going on at our neighbours’ house the previous evening and when I finally did get to sleep, I was woken up in the early hours and couldn’t drop off again. So I gave in and felt much better for it.

Wednesday Wisdom

I hope by now any headache is starting to abate. Are you keeping hydrated?

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I particularly like Pukka Organic Teas, my favourite is licorice and cinnamon but I also enjoy lemon, ginger and manuka honey. I drink a lot of warm water but it feels good to wrap your hands around a mug of tea and feel the stimulating flavours doing their work.

Now we’re on our third day, it’s time to think about supplementing your juices for added benefits. Hopefully by now most of the ‘elimination’ is done and it’s a good idea to start taking probiotics. The live yogurt in today’s Berry Banana Crunch is a good start but then I will start taking a couple of Juicemaster Bacterial Cultures a day to repopulate the gut and intestinal tract with friendly bacteria, replacing what has been flushed out of the system – vital for a strong immune system and a healthy digestive system.

It’s also a good idea to add Spirulina, Chlorella or Wheatgrass powder to one juice a day. Now I know Spirulina is not to everyone’s taste, I absolutely hated it the first time I tried it! I am not usually one to give up at the first attempt so I tried several times, but it was just too vile. I swapped it with my son for his wheatgrass powder, which I find very pleasant.

However, last year I was ordering from the Juicemaster website and they had a special offer on a bundle of supplements, one of which was Spirulina. I wanted all the ones that came with it and it was cheaper to buy them all together so I decided to give it another try. This one is milder than the first brand I tried, but still an acquired taste. I can take it, but some people prefer to take Spirulina separately in a little apple juice rather than ‘ruin’ or ‘taint’ (their words) a large glass of juice.

They also sell Spirulina and Chlorella combined in tablet form if you prefer to take them that way.

Spirulina is a blue-green algae, chock full of vitamins – including B12 – minerals, essential oils, and is three-quarters protein while Wheatgrass is high in chlorophyll, an important bloodbuilder, and is a good source of dietary fibre as well as B vitamins and minerals.

Chlorella is good for boosting the metabolism and increasing energy.

Don’t overdo the green supplements: one type once a day in one juice.

Be sure you buy good quality – preferably organic – supplements if you choose to use them.

Supplements are often expensive and they are by no means essential, these are just the ones I use if you’re looking to boost your juice!

Copyright: Chris McGowan

Super Juicing Day 8 Back on Track – My Reward? Parsnips!

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Prep for Mineral Medicine

Here we are, Day 8, back on track after my weekend wobble, feeling good and very proud of myself for getting through it and sticking to my goal of 14 days’ juice only.

So what’s my ‘reward’ for making it through Saturday’s struggle?

Parsnip!

Except, not. As you can see from the photo, the offending parsnip is noticably absent from the prep board and replaced with a sweet potato. I have tried at least half a dozen times to have parsnip juice, but for me it never gets any better and I have decided to just give in and adapt accordingly. It is my one weakness and I think I’ve done well.

The juice turned out really tasty – sweet potato is one of my favourite vegetables to juice, skin on when organic – as was this morning’s Oxygen Elixir:

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Another lovely beetroot and avocado blend

Quiet day today, no disasters, no wobbles. Just lots of honest to goodness juicy veg and feeling fantastic!

 

Cumin and Have Some Soup!

A spicy, satisfying and nourishing soup to warm your cockles – and everywhere else!

This is my favourite when it’s cold and dark and I’m hungry but don’t know what to have and there isn’t much in the fridge anyway – you know, that day before shopping day?

Serves 2

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It takes about an hour from start to finish.

Ingredients

(All veg, oil and spices are organic, so the peel is left on the carrots and sweet potatoes, if not scrub and peel. All measurements approximate.)

1 Tsp Raw Virgin Coconut Oil

1 Tsp Cumin Seeds

1 Large Onion, sliced thinly

1 Large or 2-3 Small Cloves Garlic, crushed

2 Medium to Large Carrots, scrubbed and sliced

2 Medium to Large Sweet Potatoes, scrubbed and sliced

Half Stick of Celery, scrubbed and sliced

1/3 Cup Orange Lentils, rinsed

1 Vegetable Stock Cube dissolved in approx 600 mls boiling water

Freshly Ground Black Pepper

Couple of Splashes Tamari (dark gluten-free soy sauce, a staple in our kitchen)

Fresh Coriander to serve – optional

Method

Melt the oil

Gently toast Cumin Seeds, stirring around so they don’t burn

Ditto Garlic and Onions

Add rest of Vegetables, stir a few times, then add some black pepper

Cover and allow to sweat gently for about 15 mins. stirring once.

Add Lentils, Stock Cube & Water, Tamari.

(Be sure to have enough stock to easily cover the veg as the lentils will soak up some of it)

DON’T BOIL

Simmer very gently on a low heat for about 30 mins. until lentils cooked and vegetables are soft.

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Blend as little or as much as you like – We use a stick blender as we like to leave some whole, but the liquid quite thick

Taste and add more pepper if desired.

You’ll notice there is No Salt on the list. This is because the Stock Cube and Tamari already have it in and the soup can be a little salty if you put extra in. Add it at the table once you’ve tasted if need be. (Pink Himalayan is best as it still contains all the minerals and has no added nasties).

Add Fresh Coriander to serve.

Copyright: Chris McGowan

Health Revolution – Review & Recipe

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Recommended Read (and tasty recipe at the end of the post!)

If you are reading this blog because you are wanting to make some changes to your lifestyle and improve your health but you’re not sure where to begin, then this book is for you! 

Based on his own experiences, Dale Preece-Kelly describes how he once had everything and nearly lost it all – including his life – through bad luck, poor choices and an unhealthy lifestyle. In a style that is neither hectoring nor prescriptive, he takes you by the hand and gently guides you along the path that led him to living a happier and healthier lifestyle.

Dale is passionate about helping others and in writing this book he passes on what he has learned along the way, from being an overweight smoker and drinker on a slippery slope to a permanent hospital bed to becoming a man of many talents: actor, lifestyle coach, nutritionist, pet therapist and educator, and now writer, to name a few! (http://www.organicguineapig.com & http://www.critterishallsorts.co.uk)

Dale has an easy, accessible style that is chatty and amusing and very down-to-earth. His book is so easy to read and covers nutrition, juicing, addictions, exercise, household products and provides quick, tasty and healthy recipes to set you on the road to a better you. There’s even a recipe for toothpaste!

I have a couple of copies of the paperback version which I pass around to those who express an interest in leading a healthier lifestyle but can’t quite motivate themselves or who can’t see the forest for the trees.

It would make an excellent gift for those who regularly make Spring their season for personal improvement, but who get bogged down in Life or don’t have the support to make it sustainable.

Available on Kindle and Paperback from http://www.amazon.com

Organic Guinea Pig’s Signature Chocolate Orange Brownies

Vegan & Gluten-Free.

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Prep. Time: 15-20 mins Cooking time: 25 mins. Preheat oven to 180C

Line oven dish with baking parchment

Ingredients:

2 Medium Sweet Potatoes

1/4 Cup Raw Organic Cacao Powder (We used The Raw Chocolate Company* version)

1 1/4 Cups Ground Almonds

1/4 Cup Honey (or Maple Syrup)

1/2 Cup Pitted Dates

Zest & Juice of 1 Orange

Pinch of Himalayan Pink Salt

 Method:

Peel, chop and boil sweet potatoes for 5 minutes, or until cooked. Blend till smooth

(I recommend leaving the skin on if they’re organic, and steaming for more flavour)

Add all other ingredients and blend

Bake for 25 mins in a parchment-lined tray or until knife comes clean

Sprinkle chopped nuts over brownies before cutting into squares

Allow to cool before demolishing!

(Reproduced by kind permission)..

They are moist and tasty and keep well in a tight container in the fridge. We froze some of ours and they kept for ages, only because I wanted to save some for a family visit!

*The Raw Chocolate Company

Copyright: Chris McGowan

Pears But No More Parsnips: In Which I Confront My Parsnip Phobia!

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 Parsnip-Free Zone!

In our family, everyone is allowed one vegetable they dislike and can choose to avoid: my daughter’s is Brussels sprouts – though perversely she chooses to eat them at Christmas! – my son doesn’t like cooked carrots (I used to grate them into stews and casseroles to hide them), and my husband picks out all the mushrooms. For me, as regular followers on Twitter will know, it’s parsnips. I hate parsnips. No, that’s not quite true: I have a real phobia about parsnips. Just writing the word makes me wince and feel queasy. I shudder at the mere thought.

I have no idea how this began. I don’t recall any parsnip trauma growing up. I don’t ever remember them being served up, though my mum eats them when offered. She even brought a can of Parsnip Soup with her recently – vegetarian or otherwise, I was nearly sick! imagePerhaps my dad didn’t like them. My own family is split firmly down the middle when it comes to this vegetable: my husband and daughter love them while my son and I recoil in horror whenever they appear. In our house, they are bought, prepared, cooked and served by my husband once a year at Christmas, when he makes roast parsnip chips. He loves them.

It’s not just the taste that is off-putting to me, there are other root vegetables that I’m not keen on, like swede and turnip, but I still have them in soups and stews.

Nope, it’s the smell! I can’t be anywhere near the kitchen when parsnips are being peeled. I have tried, really tried to get over this. I haven’t felt this strongly about a vegetable since my first pregnancy when I couldn’t be around potatoes in any way, shape or form.

When I first began juicing (see My First Juice Plan: Advice for Beginners or Do As I Say Not As I Did!), I followed Jason Vale’s 5lbs in 5 Days juicing plan. I was so excited at this new challenge, looking forward to not just losing some of the weight that had crept up during the previous year, but having more energy, feeling more alert and generally a lot healthier.

I did so well. The plan delivered in every respect: as promised, by Day 4 I was on a ‘juicy high’.

But, dear reader, imagine my dismay, my sheer horror when Day 5 came around and there, right front and centre was not one but two (!) juices called Pear ‘n’ Parsnip! Jason promised I would be surprised and have ‘a newfound respect’ for the humble parsnip.

I summoned up the strength and determination of hundreds of doughty ancestors, intent on not falling at the final hurdle. I even attempted to peel the parsnips myself, with a scarf over my face! I will admit, it wasn’t as I expected and I did drink them both down, but I can’t say it was a pleasant experience – because I could still smell them!

Not to be discouraged by my first attempt, I tried again a few months later. I am nothing if not stubborn and determined, I don’t like something to get the better of me.

But, Jason, I’m sorry, you did your best, I know you did, but I can’t, I just can’t…

Except that I did! In December, I began following Natural Juice Junkie‘s Winter Cleanse 2015. Loved the Winter Slammer (see Juicy Winter Warmers), The Beet Goes On, the raw Pea and Mint Soup and Pearfection.

But what’s this on Day 2? Hang on, not just Day 2 but Day 4 – twice: ‘Back to my Roots’, which means *4* parsnips in total!

Well, nothing ventured nothing gained, I am no wimp. Down the hatch they went. Still didn’t like them. But I did it. Very proud of myself. That’s it then.

But no, there was more!!

On Day 5, I discover the final meal of the plan is – drum roll – Parsnip and Ginger Soup which also has not 1, not 2, but *4* parsnips in the ingredients list!

Neil, you’ve broken me. I can’t go on. I have to draw the line. From now on I shall be replacing parsnips with squash. Or sweet potato. Total immersion therapy has not worked for me!

NO MORE PARSNIPS!

Here is my take on Jason’s Pear ‘n’ Parsnip Juice, replacing the parsnip with sweet potato.
Sweet potatoes are full of antioxidants, B vitamins, Vitamin D, magnesium, iron and potassium.
Use organic if possible, scrub well and leave the skin on for extra nutrients and flavour. You won’t be disappointed!
(Unless you have a sweet potato phobia!)

image    Ingredients

1 Apple, 2 Pears,
1 large sweet potato
Half a lime, peeled but with the pith still on
Few sprigs of mint

Juice all the ingredients and pour over ice. So refreshing. Cheers!

Update: My daughter-in-law, who loves parsnips, recently posted a video for my benefit of my 3 year old grand-daughter chomping on a raw ‘yellow carrot!’ <sigh> My daughter-in-law loathes celery and so my son delighted in posting this rejoinder: ‘don’t worry, I fed them both celery afterwards!’

Disclaimer: Please remember, these are my personal experiences. If you think you may wish to embark on a juice plan, be sure to consult your doctor first.

Jason Vale/Juicemaster

Natural Juice Junkie Home

Copyright: Chris McGowan