Juicing – making the most of fruit and vegetables

  • Aim for at least 5 servings per day of fruit and vegetables.
  • Buy seasonal to save money. 
  • If fresh is not always an option then stock up on frozen veg and tinned fruit.
  • For a smoothie maker or blender – use your soft/ripe fruit and blend with yoghurt and thin it out with milk or fruit juice.
 If you have a juicer – try the following recipes. Make only enough for 1 serving – fresh is best.
Recipe 1:
  • 6 apricots (no pip)
  • 1 apple
  • ½ sweet melon
  • 4 kiwis
  • 6 lychees
  • 50g broccoli
Recipe 2:
  • 2 oranges
  • 1 grapefruit
  • 100g watermelon
  • 100g cucumber
Recipe 3:
  • 1 orange
  • 1 grapefruit
  • 1 paw-paw
  • 2 carrots
  • 100g cherries
  • 150g black grapes
  • 1 pear
  • 50g broccoli

MEET THE EXPERT

Berna Harmse is a private practicing dietitian in Cape Town, she holds a MSc in Dietetics and has a special interest in oncology nutrition. She is also an external lecturer at Stellenbosch University Division of Human Nutrition.

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