Healthy Substitutes Series Part Two – Fruit Juice

Healthy Substitutes Series Part Two – Fruit Juice

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In this series ‘healthy substitutes’, we shall cover foods and beverages which taste good and look good, but aren’t really that good for you after all, and how with a bit of effort we can substitute something genuinely tasty and healthy instead!

 

Its summertime and everyone’s feeling thirsty, so there is nothing like a cool refreshing drink to satiate your thirst. So of course you’re tempted by the soft drinks, but you try to remain healthy, so instead of selecting the soft drinks, at a local store, you select a healthy fruit juice instead. Of course it has calories but at least it’s 100% juice, or so it says on the label. So surely, its unlike all of those fruit juices which contain corn syrup, and other additives, right!

 

Wrong!

 

While it is true that there are many tasty real fruit juices available, and often they will say something like 100% fruit juice, the manufacturers forget to mention on the front of the carton, that in order to preserve the juice manufacturers, they  have to de-oxygenise the fruit juice first. This enables the fruit juice to keep for a long period of time, which is one of the reasons why package fruit juices taste good all year round. However de-oxygenisation also takes away the flavour, so the magic is in adding the flavour back into the juice!

 

These flavour packs are not mentioned in the ingredients on the label, because they are derivatives of orange juice, however they are re-constituted and appear to be highly processed, consequently it is questionable as to how healthy they really are.

 

So while the 100% juice juices, with no added preservatives, are obviously a better option than the fruit juices which contain all sorts of additives such as corn fructose syrup an d preservatives, it is still a fact that they have been kept in a factory for an extended period of time and that they also have a substantial shelf life. There are is no question at all that they are potentially not as healthy as they should be. That does not mean that they’re not healthy, but it is questionable how they are preserved for so long, and definitely they have been highly processed.

 

And of course the other fruit juices, which are packed with corn syrup, all sorts of other preservatives, are definitely unhealthy.

 

 

Another issue with fruit juice, carton or packet, is the insanely high sugar levels. An average sized glass of orange juice, for example, requires approximately the juice of four medium-sized oranges. If you were able to take the juice of four medium sized oranges, within a few seconds, as you might do when drinking a glass of orange juice, then this will cause a sudden sugar spike. Also the facts speak for themselves, if we lock at a carton of Tropicana 100% orange juice, for example, a serving of 10 fluid ounces, which is 296 mL, provides 140 calories and 28 g of sugar; whereas a 296 mL serving of Coca-Cola will also contain 140 calories, with a slightly higher sugar content of approximately 32 g. So this famous 100% pure fruit content fruit juice is only marginally healthier than a soft drink!

 

Furthermore, real fruit contains fibre, which aids digestion. However fruit juice has no fibre, and may even diminish fibre levels, in our bodies, if drunk excessively resulting in potential GI issues.

 

So in summary it is questionable whether your healthy packaged juice is all that much better than your soft drink soda!

 

So it’s summertime, it’s harsh and your thirsty so what can you do about it?

 

Well you can have some very tasty all natural, home-made  juices instead!

 

 

Home-grown held the fruit juice substitutes

 

Berry Delicious!

Serves:                        Three

 

Ingredients:

 

  • Four medium-sized apples
  • 2 cups of black grapes
  • 1 cup of berries (can be blueberries, raspberries and strawberries)
  • One medium sized lemon
  • One glass of crushed ice
  • 300 ml cold water

 

 

 

Procedure:

  1. Peel and chop the apple.
  2. Mix the apple, grapes and berries in a blender.
  3. Add the crushed ice and 300 ml of water and blend for 30 seconds.
  4. Filter using a filter and a large spoon so as to squeeze out the juice.
  5. Cut and Squeeze the lemon into the now filtered juice. If you have a lemon squeezer, it will automatically filter the lemon; otherwise filter the lemon through a tea filter, so as to remove the pips.
  6. Then take the juice and drink it or place in the refrigerator for later.

 

Benefits:

Apples:                                    Apples are high in sugar, but its fructose sugar, so it’s not so unhealthy and they do give an energy boost. They are high in antioxidants, vitamins A, B12, C and D. They are high in flavonoids and  apples are a good health tonic.

Grapes:                                   Black grapes are good anti-inflammatories, they are high in antioxidants and they contain high levels of vitamins C and E. Black grapes help to control blood sugar levels, they enhance brain function and boost cardiac health.

Berries:                                   Berries are high in antioxidants, phytochemicals,  vitamins B6 and C. Vitamins C boosts the immune system, while the antioxidants and phytochemicals help to prevent and improve arthritic conditions, diabetes, and high blood pressure and may even help prevent and even cure some cancers.

Lemon:                                    Lemons are high in vitamins C, also they help to regulate the stomach and also when imbibing lemon it turns into a base, which helps to balance the pH levels in body. Balancing the pH levels in the body, helps to reduce aches and pains, prevents and helps arthritic conditions and prevents the onset of serious illnesses.

 

So needless to say, this juice which is made out of grapes, berries, apples and lemon has to be one very satisfying juice. Although it is high in sugar, it’s enough to serve three people, so it’s a lot lower in sugar than a 100% fruit juice. Also there are no preservatives and, of course, you cannot keep this juice for months, but why would you want to?

 

This juice is very refreshing, very tasty and this is packed full of nutrition. Of course it’s a little pricey, but then again 100% percent fruit juice is also pricey. So enjoy today this 100% natural, tasting unhealthy fruit juice today!

 

 

Thirst Quencher

Serves:                        Three

 

Ingredients:

 

  • 2 cup of black grapes
  • 1 cup of berries (can be blueberries, raspberries and strawberries)
  • One medium sized pineapple, or 2 cups of pineapple already cut
  • ¼ of a medium-sized watermelon
  • 1 cup of crushed ice
  • 300 mL cold water

 

 

 

Procedure:

  1. Peel and chop the pineapple and the watermelon.
  2. Mix the pineapple, watermelon and berries in a blender.
  3. Add the crushed ice and 300 ml of water and blend for 30 seconds.
  4. Filter using a filter and a large spoon so as to squeeze out the juice.
  5. Then take the juice and drink it or place in the refrigerator for later.

 

Benefits:

Grapes:                                   Black grapes are good anti-inflammatories, they are high in antioxidants and they contain high levels of vitamins C and E. Black grapes help to control blood sugar levels, and enhanced brain function and boost cardiac health.

Berries:                                   Berries are high in antioxidants, phytochemicals,  vitamins B6 and C. Vitamins C boosts the immune system, while the antioxidants and phytochemicals help to prevent and improve arthritic conditions, diabetes, and high blood pressure and may even help prevent and even cure some cancers.

Pineapple:                              Pineapples are really high in vitamins C, which will boost the immune system. Also pineapple is high in minerals such as potassium, manganese, magnesium, calcium and copper, plus it is high in beta-carotene, vitamin B6 and also  insoluble fibre. So pineapple is good for all organic functions body, and also for digestion as well.

Watermelon:                          Watermelon is approximately 92% water; consequently it’s incredibly hydrating on a hot day. It is also high in fructose, which means that it will lift energy levels quickly, and it’s high in vitamins A, B6 and C. It’s high in lycopene, antioxidants. Consequently, as well as providing an energy boost, you can lower blood pressure levels and can reduce inflammation levels within the body.

Wow this juice is  packed with vitamins and minerals, and very tasty!

 

 

Coconut Fruit Delight!

Serves:                        Three

 

Ingredients:

  • One medium sized pineapple, or 2 cups of pineapple already cut
  • Two medium sized pears
  • 250 mL of coconut water
  • 1 cup of coconut meat
  • 1 cup crushed ice
  • 300ml of cold water

 

Procedure:

  1. Peel and chop the pineapple and the pears.
  2. If available raw, cut open the coconut (you will probably require two) and extract the coconut meat, and collect the coconut water. If not then simply buy the dried coconut and coconut water separately.
  3. Mix the coconut meat, coconut water, pineapple and pear in a blender.
  4. Add the crushed ice and 300 ml of water and blend for 30 seconds.
  5. Filter using a filter and a large spoon so as to squeeze out the juice.
  6. Then take the juice and drink it or place in the refrigerator for later.

 

Benefits:

Pineapple:                              Pineapples are really high in vitamins C, which will boost the immune system. Also pineapple is high in minerals such as potassium, manganese, magnesium, calcium and copper, plus it is high in beta-carotene, vitamin B6 and also  insoluble fibre. So pineapple is good for all organic functions body, and also for digestion as well.

Pears:                                      Pears are very high in fibre, which is good for digestion and satiating. Also they are high in vitamins C, B12, beetroot B6 and vitamin K. They are high in antioxidants and natural inflammatories, and also they are a cooling fruit, which is ideal in the summertime.

Coconut meat:                       Coconut meat is high in the medium chain fatty acids, which are actually good for heart health and cholesterol levels, it is high in fiber, which is good for digestion, and is high in manganese which is good for blood sugar levels. It is high in potassium and copper, which  helps to regulate water levels in the body.

Coconut Water:                     Coconut water is very high in potassium and magnesium, which are electrolytes and help to balance the fluid flow in the body, in  warm water. When we sweat, our electrolyte balance is upset, which results in fatigue and feeling faint; coconut water helps to revitalize us and keeps us fresh, even in very warm weather.   Coconut water is high in cytokines, which fight off cancer and helps to slow down the ageing process. Also coconut water is full of antioxidants, which helps to boost the immune system and keep for  disease away.

 

 

Fruit Juice Substitution – Way to Go!

Here you have three really tasty fruit juices, which you can make on a hot summers day. They are 100% natural, 100% healthy and while a little expensive to make, it only takes 5 to 10 min minutes to make these delicious fruit juices!

When you drink your home-made fruit juice, it has the benefit of zero processing, zero preservatives, and also it avoids sugar spikes, while providing substantial nutritious benefits.

So get into your kitchen and get going with your natural, home-made fruit juice today!

 

 

 

 

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