Item | Substitution |
---|---|
Apple | Any variety, pear, red grapes, black grapes, cherries, blackberries, blueberries |
Arugula (Rocket) | Spinach, kale, watercress |
Avocado | Roasted veggies (squash, mushroom, eggplant), banana, olive |
Banana | Avocado |
Basil | Parsley, cilantro, mint |
Beets (Beetroot) | Golden beets, red cabbage, tomato, radish |
Blueberries | Blackberries, strawberries, raspberries, cherries |
Bok Choy | Kale, beet greens, dandelion greens |
Broccoli stalk | Celery, cucumber, cauliflower |
Broccoli | Cauliflower, green cabbage |
Butternut squash | Pumpkin, carrot, sweet potato, acorn squash, spaghetti squash, delicata squash, Hubbard squash |
Cantaloupe (Rockmelon) | Mango, papaya, peach |
Carrots | Sweet potato/yam, winter squash, pumpkin, parsnip |
Celeriac root | Celery, turnip, parsley root, kohlrabi, jicama, daikon |
Celery | Cucumber, zucchini, jicama |
Cherries | Raspberries, strawberries, blackberries |
Chives | Scallion |
Cilantro (Coriander) | Basil, parsley |
Coconut water | Water, diluted fresh juice |
Collard Greens | Mustard greens, kale, beet greens, dandelion greens |
Cranberries | Cherries, raspberries |
Cucumber | Celery, zucchini, jicama |
Dandelion Greens | Kale, mustard or collard greens, beet greens |
Eggplant | Mushrooms |
Fennel | Celeriac root, kohlrabi, jicama, daikon, endive |
Garlic | Shallot |
Ginger | Lemon |
Grapefruit | Another variety of grapefruit, clementine, orange, tangerine, blood orange, star fruit |
Green Beans | Asparagus, long bean, french bean |
Green cabbage | Red/purple cabbage, kale, arugula, watercress, endive |
Green peppers (Capsicum) | Red or yellow peppers, mushrooms |
Honeydew (Melon) | Green grapes, avocado |
Jalapeno (Chili pepper) | Serrano pepper, yellow wax pepper, chile pepper of choice |
Kale (Tuscan cabbage) | Arugula, watercress, spinach, Swiss chard, green cabbage, mustard/collard/beet/turnip greens |
Kiwifruit | Mango, orange, tangerine, lime |
Lemon | Ginger |
Lime | Lemon, orange, clementine/tangerine |
Mango | Papaya, kiwifruit |
Maple Syrup | Honey |
Mint | Ginger, sweet basil |
Onion | Garlic, leeks, shallot |
Orange | Grapefruit, clementine, tangerine, kiwifruit, mango, papaya |
Oregano | Sage |
Parsley | Cilantro, kale, arugula |
Parsnips | Turnip, parsley root, celeriac root |
Peaches | Nectarines, plums |
Pear | Apple, celery root, peach, plum |
Pineapple | Orange, grapefruit, mango |
Pomegranate | Pineapple, strawberries |
Portobello Mushroom | Any variety mushroom, eggplant |
Radish | Red cabbage, tomato |
Raisins | Dried cranberries, figs |
Red/purple cabbage | Green cabbage, radish, cauliflower, broccoli, radicchio |
Romaine | Bib lettuce, radicchio, endive, Boston lettuce, green or red leaf lettuce |
Shallot (Eschalot) | Garlic, onion |
Spinach | Kale, Swiss chard, romaine lettuce |
Strawberries | Raspberries, blackberries, cherries |
Summer Squash | Zucchini, cucumber |
Swiss Chard (Silverbeet) | Kale, spinach, romaine, mustard/collard/beet/turnip greens, green cabbage, arugula, watercress |
Tangerines | Orange, grapefruit |
Thyme | Rosemary |
Tomato | Radish, red pepper, watermelon |
Watermelon | Red grapefruit, cantaloupe, honeydew, tomato, radish |
White Wine vinegar | Red wine vinegar, cider or champagne vinegar |
Tag: nutrition
Healthiest Vegetables List – Sorted Aphabetically
VEGETABLE | NUTRITIONAL VALUES IN ORDER (considerations) |
Arugula | carotenoids, fiber, A,C,K, folate |
Asparagus | K, folate, C, A, tryptophan, B1, B2 |
Avocado (fruit) | essential fatty acids (fat, glycemic) |
Beets | flavonoids, folate, manganese, potassium (glycemic) |
Bell peppers | carotenoids, C, A, B6, fiber (pesticides, nightshade) |
Bok choy | cruciferous, A, C, K, B6, folate |
Broccoli | carotenoids, cruciferous, C, K, A, folate, fiber |
Brussels sprouts | carotenoids, cruciferous, K, C, folate, A, manganese, fiber |
Cabbage | cruciferous, K, C, fiber, manganese, B6, folate |
Carrots | carotenoids, A, K, C, fiber, potassium (glycemic when cooked) |
Cauliflower | cruciferous, C, K, folate, fiber, B6 |
Celery | K, C, potassium, folate, fiber (pesticides) |
Collard greens | carotenoids, cruciferous, K, A, C, manganese, fiber, calcium |
Corn, yellow | A, iron (glycemic) |
Cucumbers | C, molybdenum, A, potassium (wax coating) |
Dandelion greens | carotenoids, A, C, E, folate |
Eggplant | fiber, potassium, manganese (nightshade) |
Garlic | allicin, manganese, B6, C |
Green beans | flavonoids, K, C, manganese, A, fiber, potassium, folate |
Green peas | K, manganese, C, fiber, B1, folate |
Kale | carotenoids, flavonoids, cruciferous, K, A, C, manganese, fiber |
Leeks | manganese |
Mushrooms | selenium, B2, copper, B3, tryptophan, B5 |
Mustard greens | carotenoids, cruciferous, K, A, C, folate, manganese, E |
Okra | carotenoids, fiber, A, C, K, thiamine, B6 |
Olives | essential fatty acids (fat, glycemic) |
Onions | sulfur compounds, flavonoids, chromium, fiber |
Parsnips | fiber, C, K, folate (glycemic) |
Potatoes | C (pesticides, nightshade, glycemic) |
Pumpkin | carotenoids, A, C, E (glycemic) |
Romaine lettuce | carotenoids, K, A, C, folate, manganese, chromium (pesticide) |
Spinach | carotenoids, K, A, minerals, folate, iron, C, B2, B6, fiber, B1, E |
Squash, summer | manganese, C, magnesium, A, fiber |
Squash, winter | carotenoids, A, C, potassium, fiber |
Sweet potatoes | carotenoids, A, C, manganese (glycemic) |
Swiss chard | carotenoids, K, A, C, manganese, potassium, iron |
Tomatoes (fruit) | carotenoids, C, A, K, molybdenum, potassium (nightshade) |
Turnip greens | carotenoids, cruciferous, K, A, C, folate, manganese, fiber |
Watercress | carotenoids, cruciferous, A, C, folate |
Yams | (glycemic) |
Zucchini | carotenoids, C, magnesium, A, fiber |
Fruit/Vegetable Preparation Tips
Fruits & Vegetables | How To Prepare |
---|---|
Apples | Core your apples and remove the seeds before pushing through your juicer. |
Apricots | Rinse and slice in half to remove the pit. |
Asparagus | Rinse the stalks carefully and push through juicer, putting the bottom of the stalk through first. |
Avocado | You can blend your juices in a blender with an avocado to thicken it up, but never put an avocado in a juicer. |
Bananas | Similar to the avocado, never juice bananas! But feel free to blend your juices in a blender with a banana to thicken it up. |
Beets (Beetroot) | Peel your beets before juicing them! This will avoid the “earthy” taste that many people complain about after juicing an unpeeled beet. Depending on the size of your beets, slice to fit your juicer shoot. Juice your beet greens, too! |
Bell peppers | Rinse and remove the stem, but you can save time and forget removing the seeds – it’s fine to juice them. Cut to size and juice. |
Blackberries | Rinse in a strainer. They don’t keep well after being rinsed, so best to wash them the day you plan to juice them. |
Blueberries | Rinse in a strainer. |
Broccoli | After rinsing, juice it all. From the stalk to the head, you can receive many nutritional benefits from juicing broccoli. |
Butter lettuce | Rinse leaves individually, checking for dirt and sand. No need to remove the stems. Roll the leaves up and run through your juicer. Leafy greens move best through your juicer when followed by a harder fruit or vegetable, like apples, celery, or cucumbers. |
Cabbage | Green and red cabbage are great for juicing. Be sure to select a cabbage head that is firm with crisp leaves. Cut the cabbage in quarters, or smaller if needed, so it easily fits into the juicer shoot. If you don’t like the taste of beets, you can substitute red cabbage in any juice recipe that calls for beets. |
Cactus pears | Peel and cut to size if needed. |
Cantaloupe (Rockmelon) | Remove the rind, flesh and seeds before juicing this orange melon. |
Carrots | Rinse thoroughly before passing through the juicer and that’s it! You can juice your carrots with the greens and skins still on. |
Celeriac (Celery root) | Wash carefully, as grit can get stuck in the nooks and crannies of this hearty root vegetable. As with beets, if you don’t prefer an earthy taste, peel the celeriac first. Cut to fit your juicer. |
Celery | Rinse thoroughly and add entire celery stalk through the juicer (even the leafy tops). |
Chard (Silverbeet) | Rinse leaves individually, checking for dirt and sand. No need to remove the stems. Roll the leaves up and run through your juicer. Leafy greens move best through your juicer when followed by a harder fruit or vegetable, like apples, celery, or cucumbers. |
Cherries | Rinse and use a small paring knife to remove the small pits before juicing. Add a handful to your juicer at one time. |
Chayotes | Wash and chop to fit your juicer, then juice! |
Collard greens | These are a great leafy green, and can be used if kale (Tuscan cabbage) isn’t available. Wash the large leaves and roll up before juicing. |
Cranberries | Rinse and run through juicer. Make sure you juice them with something sweet because these are really tart…not like the commercial cranberry juice you buy in the store! |
Cucumbers | Cut the cucumber in half and use it to help push leafy greens through your juicer. No need to peel. |
Dandelion | Juice as you would any other leafy green – wash leaves and roll up. Push through with firmer produce. These have some bite to them, so use sparingly, or round off with a sweet and juicy fruit, like pineapple. |
Eggplant | I’ve never juiced eggplant and I don’t think I ever will! I think eggplant is best for eating. |
Fennel bulbs | Rinse and cut them to fit through your juicer and you’ll notice a slight flavor that might remind you of black licorice. |
Grapefruit | Peel and try to keep as much of the white pith on as possible since the pith contains nutrients that help your body absorb the vitamin C and other amazing antioxidants found in citrus fruits. Cut to fit your juicer and juice. You can keep the seeds in as they contain excellent nutrients too. |
Grapes | Wash your grapes, remove them from their stems, and add them through your juicer. Experiment with all color grapes. |
Jicama | Wash, slice, but don’t peel jicama before adding it to your vegetable juicer. The jicama juice will contain nutrients that were near the skin even after the skin’s been pulped away. |
Kale (Tuscan cabbage) | Use any kind – lacinato, red, green, purple, curly, etc. – and add the leafy green through your juicer after rinsing. It’s best to add 3 – 4 leaves at a time. |
Kiwi (Kiwifruit) | Peel and run through your juicer, seeds and all. |
Leeks | Keep the root and the green part on the leek, and slice in half the long way. Gently separate and rinse between the layers. Check for dirt or sand hiding between the layers. |
Lemons | Peel and try to keep as much of the white pith on as possible since the pith contains nutrients that help your body absorb the vitamin C and other amazing antioxidants found in citrus fruits. Cut to fit your juicer and juice. You can keep the seeds in as they contain excellent nutrients too. |
Limes | Peel, and try to keep as much as the white pith on as possible (you can use a peeler for that), since the pith contains nutrients that help your body absorb the vitamin C and amazing antioxidants found in citrus fruits. Cut to fit your juicer, and remove the seeds. If you have a centrifugal juicer, you can keep the seeds in. They contain excellent nutrients too. |
Mangos | Peel and cut spears of mango from the core. Makes a great tropical juice when mixed with pineapple! Also lends a great creamy texture to your juice. |
Melons | Cut into wedges and remove outer skin with a knife or peeler. You can juice these with seeds. |
Mustard greens | Juice these like you would any leafy green but definitely choose a small amount of mustard greens. This potent green will give a very strong taste and adds lots of spice. It will literally warm your insides. |
Onions | Go easy on these, as they can give your juices a super strong flavor. Some people prefer not to juice these at all. Peel papery skin and slice to fit your juicer, if needed. Onions are another one to start with a small amount, taste your juice, and add more if you like it. If eating raw onions bothers your stomach, you probably want to skip juicing them. |
Oranges | Peel and try to keep as much of the white pith on as possible since the pith contains nutrients that help your body absorb the vitamin C and other amazing antioxidants found in citrus fruits. Cut to fit your juicer and juice. You can keep the seeds in as they contain excellent nutrients too. |
Papayas | Cut in half and peel the skin. You can leave the seeds in to juice them. |
Parsnips | These are super easy, like carrots, especially if you have smaller or skinny ones. Just rinse and run through your juicer! If they’re larger, you may need to slice in half lengthwise. Use these to run leafy greens through your juicer. |
Peaches | Cut in half to remove the pit and juice. |
Pears | These can be juiced whole. Just wash and slice to fit your juicer, if needed. |
Pineapples | The heavier a pineapple is, the riper it is. Grab hold of the top and twist off. Slice into quarters, cut out the woody core, peel the skin, and juice. |
Plums | Wash and slice in half to remove the pit. These give your juice a gorgeous color with an antioxidant punch. |
Pomegranate | Here’s a trick for this tricky fruit: Fill a bowl up with water. Slice pomegranate in half without pulling the halves apart, and then submerge in the bowl of water to break it apart. This keeps the juice from squirting everywhere. Then, keeping it in the water, break the pomegranate into chunks and tease the seeds out. The white parts will float and the seeds will sink. Remove all the skin and the white parts from the top of the water and use a slotted spoon to remove the seeds. Then juice the seeds! |
Radishes | Just rinse and run through your juicer. Leave the root and stem on, but remove the leaves if they have any. Watch out! These can spice up your juice in a flash, so add small amounts at a time. If you’re feeling cold, adding these to your juice will warm you right up. |
Raspberries | Just rinse and juice. Add a little bit of lemon to a juice made with raspberries, or combine them with fresh peaches for a peach melba juice. |
Romaine lettuce (Cos) | Rinse leaves individually, checking for dirt and sand. Roll the leaves up and run through your juicer. Leafy greens move best through your juicer when followed by a harder fruit or vegetable, like apples, celery or cucumbers. |
Scallions | Just rinse and juice! No need to remove the roots or dark green parts because you can juice it all. These have a strong flavor, like onions, so start small. |
Spinach | Wash well because some bunches can have a lot of grit on them. Roll into a ball and run through your juicer using firm produce, like apples or carrots to help push the leaves through. |
Squashes | This goes for all squashes, including pumpkin and summer squashes: scrub and remove stem. If the skin is really tough and thick, you might want to peel it. Otherwise, slice and keep the seeds in (you get those extra cancer-fighting chemicals by keeping in the seeds), and juice. |
Strawberries | Delicious and sweet, they have a powerful flavor when you juice them – so just mix them with other berries, or maybe one or two other fruits. Just rinse and pop right in the juicer. |
Sugar snap peas | Rinse and run through juicer. These don’t have very high water content, so they’re not going to yield a lot of juice. Juice along with carrots to drink your peas and carrots! |
Sweet potatoes | Scrub and cut into chunks. Sweet potatoes make a delicious dessert juice. |
Tangerines | Peel and try to keep as much of the white pith on as possible since the pith contains nutrients that help your body absorb the vitamin C and other amazing antioxidants found in citrus fruits. Cut to fit your juicer and juice. You can keep the seeds in as they contain excellent nutrients too. |
Tomatoes | Wash and remove stem and any leaves. If they’re large, you may need to slice to fit your juicer. No need to take out the seeds. Fresh tomato juice is worlds away from that canned stuff! |
Turnips | Scrub and chop in chunks to fit your juicer. Turnips in a juice make a great drink for cooler weather when those tropical fruits aren’t in season! |
Watermelon | Makes an amazingly refreshing juice, especially in hot weather. Cut into wedges and remove the skin and rind. You can keep the seeds in. |
Wheatgrass | Some juicers are better at doing wheatgrass then others. If you’re just doing a small amount, any kind of juicer should be able to handle it. Rinse the wheatgrass, twist or roll into a ball, and push through with something juicy and firm, like apples. Gives a nice and strong green flavor to your juice, and provides lots of great green chlorophyll energy. |
Zucchinis | Scrub and cut off stem, but leave the other end on. These are great for pushing through greens. |
Herbs & Spices
Herbs & Spices | How to Prepare |
---|---|
Basil | Carefully wash the leaves, removing any grit. If your basil seems very gritty, submerge in a bowl of cold water and swish around. Remove and rinse. To juice, tear the leaves off the stems and roll up. Push through with firmer produce. |
Chinese 5-spice powder | Don’t put this through your juicer!! Just sprinkle into your juice. |
Cilantro (Coriander) | Wash thoroughly. You can juice the stems and the leaves. |
Cinnamon | Don’t juice this either! Sprinkle ground cinnamon on juices with apple, pear and sweet potato. |
Dill | Rinse and pull the delicate fronds off the stem to juice. |
Garlic | The flavor is strong, and so are the benefits. Use fresh garlic and peel before running through juicer. Start with a small amount and taste your juice before adding more. Better to start small and add more than the other way around! |
Ginger | Peel your piece of ginger by cutting the size that you need for the juice and then take a spoon to peel the skin back. You can also use a knife to cut it but a spoon does the trick. Ginger doesn’t produce much juice but it does add a rich flavor so be careful not to go overboard. |
Jalapeno (Chili pepper) | Wash and juice. As you probably know, these are pretty spicy, so use with care! |
Mint | Wash thoroughly and remove leaves from stem before juicing. Goes great with pineapple, grapes, watermelon or strawberries. |
Tarragon | Gives a nice herbal flavor to vegetable juices. Wash and tear leaves off their woody stems before juicing. |
Parsley | Carefully wash the leaves, removing any grit. If it seems very gritty, submerge in a bowl of cold water and swish around. Remove and rinse. To juice, tear the leaves off the stems and roll up. Push through with firmer produce. |
Vegetable Based Juice Recipes
Almost everyone who has studied nutrition can agree that freshly pressed vegetable juices are highly beneficial to human health. But few people make time to prepare and drink them regularly.
Health Benefits of Raw Juicing helps to detoxify body provides nutrient dense food allows higher consumption of a wider variety of vegetables strengthens immune system helps with mental alertness facilitates weight loss improves digestion increases energy anti-aging may help with allergies unlocks all nutrients of raw food allows one to consume the entire veggie/fruit tremendous source of live enzymes decreases body odor uplifts mood supports the liver helps with sleep issues helps with hormone issues
Juice 1
- 2 carrots
- 2 ribs of celery
- 8 leaves of romaine lettuce
Juice 2
- 2 carrots
- Handful of parsley
- 6 leaves of romaine lettuce
- Squeeze of lemon
Juice 3
- 2 tomatoes
- 3 ribs of celery
- 1 carrot
- Squeeze of lemon
Juice 4
- 6 leaves of romaine lettuce
- 1 tomato
- 1 rib of celery
- 1 carrot
Juice 5
- 4 ribs of celery
- 2 carrots
- 1 apple
Fresh & Healthy V8 Raw Juice Recipe
Ingredients (Always use organic ingredients when available.)
- 3 large tomatoes
- 3 stalks celery
- 5 medium-sized carrots
- 1 small beet
- ¼ head of cabbage
- 1-2 bell peppers (red, green)
- 2 cups spinach
- 3-4 kale leaves
- ¼ sweet onion
- ½ clove garlic (or more to taste)
Instructions
Use organic vegetables and wash thoroughly. Juice all vegetables in juicer. Add chili pepper and/or Kosher/Sea Salt for a more tangy taste. Tabasco sauce to taste can be substituted for the chili pepper.
Big, Bold Bean Bowls
After dining at Chipotle Grill, we discovered bean bowls and found that we could make them at home. Not only could we make them at home, we could make them even fresher than what Chipotle Grill offers. These bean bowls are all you need for a meal and are healthy. There are 3 main things that go into one of our homemade bean bowls:
Ingredients
1. Meat
Grill your meat if you can; otherwise, broil in the oven. Spice with garlic powder, cumin, and cayenne pepper. Once the meat is cooked, cube into small pieces. We’ve used chicken (preferred), lean pork, or steak. All are good. Once large chicken breat, one lean pork chop (butterfly cuts work well, or a small steak is all that you really need.
2. Fresh Salsa
- Cubed, fresh tomatoes (2-3 medium sized)
- Cilantro, minced to taste
- Fresh, Hot peppers (jalapeno, serrano, chili, cayenne, tabasco) any of these work and use to your heat level
- Lime Juice (a good squeeze of one half)
- Tablespoon of Olive Oil
- Minced, fresh celery (1/4 stalk)
- Finely chopped, fresh onions
- Shredded Lettuce (on the side)
Mix all the ingredients in a mixing bowl
3. Beans
- One can of pinto or black beans (we prefer pintos)
BOWL PREPARATION
- Place a single layer of beans in the bottom of the bowl
- Add a layer of meat over the layer of beans
- Add a layer of the fresh salsa on top of that
- Optionally, you can add small dollops of yogurt or sour cream on top of the fresh salsa
- Add a layer of lettuce on top (alternately, you may place a layer of lettuce on the bottom as Chipotle does)
NOTES: Vegetarians can obviously omit the meat. Adding some hot, commercial salsa or additional fresh hot peppers will kick it up an extra notch. We found that 2 serrano peppers will make it nice and heated; on the other hand, one will definitely suffice for those who have a low heat tolerance.