Juicing: Ruby Red deliciousness…and an Intro to Raw Food

Intro to Raw Food

Last night I went to in introduction to Raw Food course by Indigo Foods in Vancouver.  Lovena, the delightfully accented Ukrainian proprietor, kindly let me use my Ethical Deal coupon that was a year out of date.  I’d randomly bought it when I was an omnivore and now that I am back in vegan territory it is very well-timed.   What an incredible evening of raw and vegan food: Carrot Ginger soup, Caesar Salad, Kale Chips, Smoothies…and Chocolate mousse made from avocado.  The flavors were amazing.  Everything was whipped up in a Vitamix.  I now have some severe Vitamix envy.

It’s always interesting to see how we introduce ourselves: “Hi, I’m um, Rachel, and I just started juicing.  And I’m kind of a vegan, but I put milk in my coffee, so I’m kind of a hypocrite….and my idea of vegan cooking is steaming a lot of broccoli, so I’m open to ideas.”

To my surprised gratification, Lovena said that if we did only one thing, we should keep up with the juicing.  “Greens,” she said firmly.  “Mostly greens, only lee-ttle fruit.  Most important thing.  And rotate your greens, so you don’t get allergy.”  As someone who has spent years consuming only broccoli, this is good advice.  She also explained that smoothies kept the pulp and fiber, while juicing was like mainlining your vitamins.  I also learned to pull the leaves off the kale before juicing, and that the ginger peel is really good for you (continue to peel your lemons though).

So it was with a slight sense of nutritional superiority that I made up my juice this morning.  Now that I’ve gotten the hang of it, making the juice is really very quick.

So, this is really like a V8 juice.  I’m also figuring out I don’t have to put  tons of the same veggie in.  I can put a dash of this, a dash of that.

Ruby Red V8

• 1/2 lemon
• 1 carrot
• 2 celery stalks
• 2 tomatoes
• 3 leave of kale
• 1/2 medium beet
• 1/4 cucumber (about 1/2 C)
• sliver ginger

As per my friend Christina’s advice, I’m trying to savor my juice this morning rather than gulping it.   Gotta say, it’s good.

Nutritional Info

• 500 g of lemon (about 1/2) yields:
  • 44% of RDA Vitamin C (26 mg)
  • calories 15

• 200 g carrot (about 2):
  • a whopping 660% RDA Vitamin A  (33,000 IU)- don’t worry, you can’t have too much
  • 20% RDA Vitamin C (12 mg)
  • 18% Potassium (640 mg)
  • 32% Vitamin K (16.4 mcg)
  • also some B6, Folate, Vitamin E, Thiamin, Manganese
  • calories 80

• 100 g of celery (roughly 2 stalks, though this can vary)
  • 9% RDA folate (36 mg)
  • 37% RDA Vitamin K (30 mcg)
  • 7% RDA Potassium (260 mg)
  • calories = 15

• 150 g plum tomatoes (about 2)
  • 25% RDA Vitamin A (850 IU)
  • 34% RDA Vitamin C (21 mcg)
  • 10% RDA Potassium (350 mg)
  • calories = 30

• 1.5 cups (100 g) Kale
  • 308% RDA Vitamin A (15476 IU)
  • 14% RDA B6 (.27 mg)
  • 200% RDA Vitamin C (120 mg)
  • 1021 % RDA Vitamin K (!!817 mg)
  • 14% RDA Calcium (13g mg)
  • 9% RDA Iron (1.7  mg)
  • 13% RDA Potassium (447 mg)
  • 14% RDA Copper (.29 mg)
  • 39% RDA Manganese (.77 mg )
  • calories: 50
  • more info

• 50 g of beet (about 1/2 medium)
  • 14% RDA folate (54 mcg)
  • 8% manganese (.16 mg)
  • 4% vitamin C (2.4mg)
  • 4.5% potassium (162mg)
  • calories: 22

• 1/4 cucumber (about 1/2 C)
  •  Trace Vitamin C, A, K, Folate, Copper (no whoppers)
  • “Cucumbers are now known to contain lariciresinol, pinoresinol, and secoisolariciresinol—three lignans that have a strong history of research in connection with reduced risk of cardiovascular disease as well as several cancer types, including breast, uterine, ovarian, and prostate cancers” – World’s Healthiest Foods
  • calories: 6
• Total Calories: 203