Fall is almost here again and apples are in season, so let’s make some apple juice and enjoy them before it gets really cold outside.
Some say that you are really better off eating your fruits and vegetables as opposed to drinking them because the juicing process strips out nutrients and concentrates the sugars. As far as fruit juices go, however, apple juice is one of the best because it’s lower in sugar than just about any other type of fruit juice and it’s not as acidic as juice from citrus fruit like oranges, lemons, grapefruit, etc.
Apple juice is delicious on its own, or, if you like you can add a touch of ginger and lemon juice. It’s the only fruit that mixes well with all types of vegetables, so you can use it in almost any vegetable juice and green juice recipe that you like.
For best health benefits and lowest environmental impact (for all of you “going green” types), it’s recommended to choose organic apples that are in season and locally grown. Organic is important because apples are treated with many chemicals, plus they are often waxed to keep them fresh longer.
Select apples that are firm, crisp and well colored. Apples picked when mature will have more color and better taste. They will also stay fresh longer than apples that were picked too early. To ensure the freshness, you can check the hardness of the apple. A fresh apple will produce a characteristic snap when you apply pressure to the skin with your finger. Apples that are overripe will feel soft to the touch.
Apple Juice Nutrition and Benefits
Apples are a good, although not great, source of many vitamins and minerals, particularly if they are unpeeled. Unpeeled apples are high in pectin. Pectin is a type of fiber that has been shown to provide a number of beneficial effects. Pectin is a gel-forming fiber, and therefore it helps the intestinal muscles push waste, preventing constipation. Pectin also helps eliminate toxins in the gut, and lower cholesterol levels.
Since pectin is a water-soluble fiber, fresh apple juice still retains a portion of this beneficial fiber. Apple juice has also been found to have antiviral ant anti-cancer properties.
Both apple juice and fresh apple components contain significant amounts of phytonutrients that are thought to play a critical role in supporting and promoting good health. Numerous phytonutrients have been identified in apple juice and fresh apple components, many of which are known to have positive effects on disease processes. Apples could also help stop oxidation of the bad cholesterol (low density lipoproteins or LDL), a process that can lead to the development of heart disease.
Furthermore, new research provides further evidence that apple juice can delay onset of Alzheimer’s disease (read more here).
Calories in Apple Juice
1 cup of apple juice provides approximately 117 calories.
How to Make Apple Juice
You can juice any variety, for example, good apples for juicing are Delicious ((both red and golden yellow), Granny Smith, and Winesap varieties.
Apple juice is delicious on its own, or it can be mixed with both fruits and vegetables.
To prepare for juicing, wash organic apples, soak or spray nonorganic apples with a biodegradable wash, then rinse. Since the seeds of apples contain tiny amount of cyanide, most people prefer to remove the seeds. Cut the apples into wedges that your juicer will accommodate.
Fresh Apple Juice with a Touch of Lemon Juice
• 3 apples
• half of a lemon
1. Wash the apples.
2. Remove their cores.
3. Remove the peel off the lemon.
4. Cut apples to fit into your juicer.
5. Feed apple pieces into the juicer.
This juice is great as is, or you can serve it over ice with natural fizzy spring water for a refreshing treat on a hot day.
Apple, Carrot, and Celery Juice Recipe
• 1 apple
• 1 carrot
• 1 stalk of celery
1. Wash the apple and the vegetables.
2. Core the apple
3. Cut to fit your juicer.
4. Juice and serve
Green Apple Juice Recipe with Spinach and Broccoli
Here is a great way to use those broccoli stems that would otherwise go to waste:
• 3 apples
• 3 cups of spinach
• left over broccoli stems
1. Wash and core the apples.
2. Wash the broccoli and spinach.
3. Slice the apples and broccoli to pieces.
4. Feed into the juicer.
5. Drink to your health!
Happly Liver Apple-Beet Juice
1/2 beet including top
2 or 3 apples, cut into wedges
Or, for even more liver benefits, try this:
1 dandelion root
1/2 beet including top
1 apple, cut into wedges
You know the saying “An apple a day keeps the doctor away” – and it may well be true! Apples are great for your health.
They are delicious in fresh juices, but to make the most of their amazing health properties be sure to eat them whole with their peel, and add them to green smoothies.
The Juicer I’m Using and Recommend
I recently upgraded my old juicer to Breville Juice JE98XL Fountain Plus. I’m really happy with it so far. By the way, it’s the same juicer that Joe Cross used in his 60 day fast in the Fat, Sick and Nearly Dead documentary. (If you haven’t seen it already – you have to watch it. It will give you even more motivation to start juicing regularly).
Buy Breville JE98XL Juicer on Amazon
Submit a Juice Recipe or a Juicing Tip
If you have a favorite recipe, why not submit it here in the comment section for others to enjoy too!
And read more about the benefits of juicing on my juicing blog.