FRUIT AND VEGETABLE FACTS cont’d
RECIPE IDEAS – FRESH STARTS
Fruit and | Best Season | Storage | Nutritional Value | Kilojoule(Calories) | |
Vegetables | To Buy |
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| Calorie Count | |
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Mangoes | Summer | Covered in | Vitamins A, C, B1, | 240g | (8oz) Mango |
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| refrigerator | B6 and Potassium | = 200kj (102 cals) | |
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Melons | Summer/ | Crisper in | Vitamin C, Folate | 200g | (7oz) Melon |
| Autumn | refrigerator | Dietary Fiber and | = 210kj (50 cals) | |
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| Vitamin A |
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Nectarines | Summer | Crisper in | Vitamin C, B3, | 180g | (61⁄2oz) |
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| refrigerator | Potassium and | Nectarines | |
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| Dietary Fiber | = 355kj (85 cals) | |
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Oranges | Winter/ | Cool, dry place for | Vitamin C | 150g | (5oz) Orange |
| Autumn/ | 1 week, transfer | 35mg/100g | = 160kj | |
APPLE, CARROT AND
CELERY JUICE
You may alter the amounts of either the carrots or apple to make the juice sweeter or savory to suit your taste buds:
Makes approximately 2 cups (500ml)
4 small Granny Smith apples
3 medium sized carrots, trimmed
4 sticks celery
1.Process apples, carrots and celery through Juice Fountain. Mix well and serve immediately.
CARROT, BEETROOT AND ORANGE JUICE
Makes approximately 2 cups (500ml) 2 medium carrots, trimmed
3 medium beetroot, trimmed
4 oranges, peeled
1.Process carrots, beetroot and oranges through the Juice Fountain.
Serve immediately.
APPLE, PEACH AND
| Spring | refrigerator keep |
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| longer |
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Peaches | Summer | Refrigerate | Vitamins C, B3 | 150g | (5oz) Peach |
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| uncovered | Potassium and | = 205kj (49 cals) | |
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| Dietary Fiber |
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Pears | Autumn | Refrigerate | Dietary Fiber | 150g | (5oz) Pear |
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| uncovered |
| =250kj (60 cals) | |
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Pineapples | Summer | Refrigerate | Vitamin C | 150g | (5oz) Pineapple |
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| uncovered |
| = 245kj (59 cals) | |
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Plums | Summer | Refrigerate | Dietary Fiber | 70g (2oz) Plums | |
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| uncovered |
| = 110kj (26 cals) | |
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Raspberries | Summer | Covered in | Vitamin C, Iron, | 125g | (4oz)Raspberries |
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| refrigerator | Potassium and | = 130kj (31cals) | |
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| Magnesium |
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Tomatoes | Summer | Uncovered in crisper | Vitamin C, Dietary | 100g | (3oz)Tomatoes |
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| of refrigerator | Fiber, Vitamin E, | = 90kj (22 cals) | |
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| Folate and Vitamin A |
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Hint:
Your Juice Fountain Professional makes invigorating frothy orange juice. Simply peel the oranges and juice. (Best to refrigerate
TOMATO, CARROT, CELERY AND LIME JUICE
Makes approximately 3 cups (750ml) 2 medium tomatoes
1 large carrot, trimmed
2 celery stalks, trimmed
1 lime, peeled
1.Process tomatoes, carrot, celery and lime through the Juice Fountain.
Serve immediately.
GRAPEFRUIT JUICE
Makes approximately 21⁄2 cups (625ml)
1 small Red Delicious apple
2 large peaches, halved and pits removed
2 grapefruits, peeled
1.Process apple, peaches and grapefruit through the Juice Fountain.
Serve immediately.
PINEAPPLE, PEACH AND PEAR JUICE
Makes approximately 3 cups (750ml)
1⁄2 small pineapple, peeled and halved
2 peaches, halved and pits removed
2 small ripe pears
1.Process pineapple, peaches and pears through the Juice Fountain.
Serve immediately.
22oranges before juicing.)
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