Top 3 Nutritious Juice Recipes

While the argument on whether certain fizzy drinks should be banned continues, we recommend some great alternatives that are tasty and nutritious. Samyukta Ganesh, a consultant dietician based in Cochin, offers three low-cal fruit juices. These are made from fruits that are available throughout the year, ensuring that you quench your thirst and fill your tummy.

1. Apple, pomegranate ‘n’ tomato juice

Ingredients
~ 1 apple
~ 1 cup pomegranate seeds
~ 1 medium-size tomato
~ 1 cup crushed ice
Serves: One glass

Method
~ Wash, peel and dice the apple.
~ Dice the tomato and add it to the apple and pomegranate in the blender. There is no need to de-seed the pomegranate, just remove it from the skin and put it in the blender.
~ Add water for a fine consistency. Do not strain the juice.
~ Add crushed ice and serve

Health tip: Apples and pomegranates are rich in iron and potassium. Apples are also rich in fibre that gives a feeling of fullness, while tomatoes are a great source of vitamin A. “This juice contains essential vitamins and minerals which are required by the body,” says Samyukta.

2. Sweet lime and pineapple juice

Ingredients
~ 1 sweet lime
~ 4 pineapple slices
~ Crushed ice
Serves: One glass

Method
~ Remove the skin and seeds from the sweet lime and put it in a blender.
~ Clean and chop the pineapple and it to the blender.
~ Blend well and add enough water for fine consistency.
~ Do not strain the juice.
~ Add crushed ice and serve.

Health tip: Sweet lime and pineapple juices are good sources of Vitamin C and are rich in fibre. “This juice is delicious, refreshing and contains essential micronutrients such as potassium, magnesium and zinc, which are necessary for proper growth and development of the human body,” says Samyukta.

3. Papaya, orange ‘n’ carrot juice

Ingredients
~ 1 cup papaya
~ 1 medium-size orange
~ 1 small carrot
Serves: 1 glass

Method
~ Wash the carrot and dice it. Remove the seeds from the orange and papaya and dice them.
~ Add the diced carrot along with the papaya and orange in a blender.
~ Blend well.
~ Add water for fine consistency.
~ Add crushed ice and serve.

Health tip: Papaya, orange and carrot juice are rich in beta carotene and vitamin C. Samyukta adds, “Beta carotene is an essential nutrient for healthy eyes. Yellow fruits such as papayas and oranges are anti-cancerous and are also rich in vitamin A.”

Quick tips
~ Add sugar if you’re not watching your weight. In case of a weight control programme, add a low calorie sweetener like Equal. Add only one tablet.
~ Straining the juice will result in loss of fibre which is the real part of the juice. You throw it away; most of the nutrients are gone.
~ Use fruits bought freshly from the market, as the juice will stay fresh and not spoil under humid conditions.
~ Wash them thoroughly and deseed wherever necessary.
~ Fruit juices should be consumed within a day of preparation.

Juice versus fizzies
“Fresh fruit juices contain essential vitamins, minerals, antioxidants and are rich in fibre, hence they are healthy. Colas are carbonated beverages and should be consumed only in limitation or be completely avoided as they lead to obesity, diabetes, osteoporosis and nutritional deficiencies of protein, vitamin, calcium and iron in the body. In fact, colas contain large number of empty calories as compared to fruit juices and their high acidic content lead to acidity that eventually leads to ulcers in the longer run,” concludes Samyukta.

For Rediff.com, published on 12th September, 2006.