Recipes

3 Ways To Enjoy Your Juice Pulp!

No doubt, juicing can be an important addition to a healthy diet, but all too often I see people throwing away and discarding the pulp.

Pulp Fiction
I frequently see websites and blogs citing the following line from a popular juicing book:

“Pulp is merely fiber and fiber has no significant nutritional value”.

This information, however, is not accurate. Juicing does not molecularly extract the vitamins and phytonutrients from the fruit or vegetable being juiced.  It mechanically separates the juice from the flesh of the produce. What’s left behind after juicing is a nutrient dense pulp containing vitamins, antioxidants, carotenoids, flavonoids and phenolic compounds – according to a study conducted by the Department of Studies in Food Science and Nutrition by the University of Mysore.  Quercetin, an anti-inflammatory, cancer-fighting flavonoid that also protects from cardiovascular disease and hypertension, which is found in the skins of many fruits and vegetables, is highly concentrated in the pulp after juicing.

Juice pulp is also an excellent source of fiber. Diets rich in fiber can help improve blood sugar control, prevent the growth of some cancers, lower and control blood pressure, reduce the risk of heart disease and stroke, and can help manage appetite and weight.

So the next time you’re thinking about pitching that pulp, dream up some creative ways of incorporating it into a meal.  The following three recipes have been developed, tried and tested by yours truly.  I promise not to disappoint!

*All recipes are vegan/gluten-free using carrot, apple, beet, kale pulp

#1. Vanilla Almond Yogurt Adorned With Wild blueberries
Great for breakfast or late afternoon/evening  snacks!

  • 2 tbsp of pulp added to vanilla almond yogurt.

#2  “Tabouli Salad”

  • 2 cups of juice pulp
  • ¼ onion, chopped
  • 2 garlic cloves, minced
  • 1 Tbsp of Dijon mustard
  • ½ cucumber
  • 1 chopped tomato
  • Handful of chopped parsley
  • Lemon/olive oil vinaigrette (juice from one lemon, 1 tbsp cold pressed extra virgin olive, dash of sea salt)

#3. Kale Pesto, Bean Sprout Wrap

Ingredients for Pesto Sauce

  • 1 tbsp coconut oil
  • ¼ onion, chopped
  • 2 garlic cloves, minced
  • 1 cup kale
  • 5 fresh basil leaves
  • ½ cup unsweetened almond milk
  • ½ cup raw cashews
  • ½ tsp sea salt
  • 1 tbsp lemon juice
  • 1 tbsp water

Add cashews to food processor and pulse until finely ground and set aside.
Next, pulse kale, basil, lemon juice and water in food processor until smooth.
In a pot sauté onions and garlic in the oil on low/medium heat until softened, then combine all remaining ingredients together and gently simmer for 6 minutes.

Spread pesto evenly on wrap. Fill with a few tablespoons of the tabouli salad from recipe #2. Layer on some bean sprouts and roll. Serve with a dollop of honey-mustard dipping sauce, if desired.

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