Kiwi, lemon, apple and mint juice

Drinking water is the best way to maintain your fluid intake but sometimes you want something a bit more interesting and flavourful.

Fruit juices are delicious but they can contain quite high levels of free sugars like glucose and fructose, so it is best not to consume too much and to choose juices that are relatively low in sugar.

In an earlier post I provided a recipe for a watermelon, strawberry and rose water crush which is low in sugar.

Here is another fruit juice recipe which is low in sugar and is very refreshing. 

This recipe contains kiwi fruit, lemon, apple and mint, all of which are rich in nutrients and phytochemicals which have powerful health benefits; you can read more about these benefits below. 

Ingredients

Serves 1

• 2 kiwi fruit
• 2 slices lemon
• 1 apple
• 2-3 sprigs fresh mint
• Sparkling mineral water

Method

1. Place all ingredients in a vegetable juicer and collect the juice
2. Pour into a glass and top up with sparkling mineral water
3. Serve with a sprig of mint and/or a slice of lemon and ice if required

Nutritional and health benefits

Kiwi fruit

Kiwi fruit belongs to the genus Actinidia (Actinidiaceae) and is derived from a deciduous woody, fruiting vine. It is composed of different species and cultivars that exhibit a variety of characteristics and sensory attributes.

Kiwi fruit originated in China where it was called yang tao, which translates as "sunny peach" or "strawberry peach".

Europeans changed its name to Chinese gooseberry but, in 1962, New Zealand growers decided to start calling it 'kiwi fruit' to enhance its market appeal; this was officially adopted as the trade name in 1974.

Kiwi fruit is an excellent source of vitamin C and a very good source of dietary fibre if eaten as a whole fruit. It is also a good source of folate and of the minerals potassium, magnesium, copper and phosphorus, as well as the antioxidants vitamins E and A.

In addition to these nutrients, kiwi fruit also contains abundant phytochemicals, including chlorophylls, carotenoids, flavonoids, lutein and anthocyanin. Indeed, kiwi fruit has one of the highest concentrations of lutein in fruit, which is readily bioavailable.

In ancient China, kiwi fruit were used for symptom relief of numerous disorders, such as digestive problems, rheumatism, dyspepsia, and haemorrhoids, as well as a therapy for various cancers.

Recently, there has been increased attention given to investigating potential health benefits associated with consumption of kiwi fruit.

Kiwi fruit's content of nutrients and biologically active phytochemicals has stimulated investigations into its antioxidant and anti-inflammatory actions that might help prevent cardiovascular disease, cancer, and other degenerative disorders.

Some studies also report improvement of gastrointestinal laxation, lowering of blood lipid levels, and alleviation of skin disorders.

Kiwi fruit can trigger an allergic reaction in sensitive individuals. Compared with other common food allergies, such as those to tree nuts and peanuts, the allergic response to kiwifruit in general appears to be considerably less severe. In adults, it is often a mild localized oral allergy syndrome that is characterized by itching and swelling around the mouth.

Lemon

Lemons are an excellent source of vitamin C. They are also a good source of vitamin B6, potassium, folic acid, flavonoids and the phytochemical limonene.

Limonene has been promoted as a treatment for gastroesophageal reflux. In vitro and animal studies suggest that limonene has anti-inflammatory, bactericidal and anticancer effects.

Apple

Apples are a good source of vitamin C, pectin and other fibres, and potassium.  Most of the apple's important nutrients are contained in its skin.  If apples are raw and unpeeled, they are also a great source of many phytonutrients, such as ellagic acid and flavonoids such as quercetin.  The old saying "an apple a day keeps the doctor away" has a great deal of truth in it.  In a review of various studies, apple consumption was shown consistently to be associated with a reduced risk of heart disease, cancer, asthma and type 2 diabetes, compared with other fruits and vegetables.

Mint

Mints have traditionally had a wide range of medicinal uses.

Their primary benefit has been as a carminative (relief of intestinal gas) and digestant.

Mint has been shown to relieve spasms of the gastrointestinal tract and wind.

Mints also contain numerous antioxidants which have been investigated for their ability to enhance the immune system and protect against cancer.

Details of the nutrient content of this kiwi fruit, lemon, apple and mint juice are shown in the table below.

Nutrient content of one serving of kiwi fruit, lemon, apple and mint juice

If you have enjoyed this post, please sign up for my newsletter to keep informed of new information, recipes and courses and visit my website.

You can also join me on Facebook, Twitter, Pinterest and LinkedIn.

Pomegranate, lime and cucumber salsa

I found this recipe in a beautiful book called "Veggiestan" by Sally Butcher and it is such a hit with my family I decided to share it.

My husband, Paul Philpott, spent many years travelling in the 'stans whilst working for overseas and development agencies.  He is chronicling his adventures on his own blog - Impulse to Travel.  I was lucky enough to join him on some of his journeys and fell in love with the fresh produce and the food of this region.  As a herbivore myself, however, I must confess that I studiously avoided the boiled mutton and sheep's eyes for breakfast.

Pomegranates in the market in Osh, Kyrgyzstan (copyright: Paul Philpott)

Pomegranates have been cherished for their exquisite beauty, flavour, colour, and health benefits for centuries.

“Thy lips are like a thread of scarlet, and thy speech comely: thy temples are like a piece of pomegranate within thy locks.” (The Song of Solomon 4:3)

The name "pomegranate" derives from the Middle French "pomme garnete" - literally "seeded apple." It is also sometimes referred to as a Chinese apple. Many scholars believe that the forbidden - yet irresistible - fruit in which Eve indulged within the Garden of Eden was actually a pomegranate and not an apple.

Pomegranates are high in vitamin C and potassium, a great source of fibre, and low in calories. They contain three different types of polyphenols, a potent form of antioxidants. The three types - tannins, anthocyanins, and ellagic acid - are present in many fruits, but fresh pomegranate juice contains particularly high amounts of all three.

Compounds found only in pomegranates called punicalagins are shown to benefit the heart and blood vessels. Punicalagins are the major component responsible for pomegranate's antioxidant and health benefits. They not only lower cholesterol, but also lower blood pressure and increase the speed at which heart blockages (atherosclerosis) melt away.

Not only are pomegranates good for your heart and blood vessels but they have been shown to inhibit breast cancer, prostate cancer, colon cancer, leukemia and to prevent vascular changes that promote tumour growth in lab animals.

Pomegranate juice has also been found to contain substances that stimulate serotonin and oestrogen receptors, improving symptoms of depression and increasing bone mass in lab animals.

This recipe is a real winner.  It is quick and easy to make and can be used as a salad, starter or relish.  One word of warning - it is a good idea to wear an apron.


Recipe

Serves 6

Ingredients	Method
1 large juicy pomegranate	Cut the pomegranate in half with a sharp knife; hold each half upside down over a bowl and hit the back of the pomegranate with a wooden spoon until the seeds come out. Wash seeds in water and remove any remaining pith, which should float to the surface.
1 medium cucumber, finely diced 2-3 tomatoes, finely diced 1 green pepper, finely diced 1 red chilli, chopped (you can choose a mild or a hot one to taste) ½ bunch each of fresh mint and coriander, washed and chopped 1 small bunch spring onions, finely diced Drizzle of olive oil 1 fresh lime, juiced	Mix all these ingredients together with the pomegranate seeds, stir well, cover and chill. Serve as a salad, a starter or a relish.

If you have enjoyed this post and would like to keep in touch please sign up for my free email newsletter.  

You can also follow me on Facebook, Twitter, Pinterest and LinkedIn and visit my website.


References


1. Aviram M, Rosenblat M, Gaitini D, et al. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Clin Nutr 2004;23(3):423-33.

2. Aviram M, Dornfeld L, Rosenblat M, et al. Pomegranate juice consumption reduces oxidative stress, atherogenic modifications to LDL, and platelet aggregation:studies in humans and in atherosclerotic apolipoprotein E-deficient mice. Am J Clin Nutr 2000;71(5):1062-76. Aviram M, Dornfeld L. Pomeganate juice consumption inhibits serum angiotensin coverting enzyme activity and reduces systolic blood pressure. Atherosclerosis 2001;158(1):195-8.

3. Kim ND, Mehta R, Yu W, et al. Chemopreventive and adjuvant therapeutic potential of pomegranate (Punica granatum) for human breast cancer. Breast Cancer Res Treat 2002;71(3):203-17. Kohno H, Suzuki R, Yasui Y, et al. Pomegranate seed oil rich in conjugated linolenic acid suppresses chemically induced colon carcinogenesis in rats.Cancer Sci 2004;95(6):481-6.

Toi M, Bando H, Ramachandran C, et al. Preliminary studies on the anti-angiogenic potential of pomegranate fractions in vitro and in vivo. Angiogenesis 2003;6(2):121-8.
Kawaii S, Lansky EP. Differentiation-promoting activity of pomegranate (Punica granatum) fruit extracts in HL-60 human promyelocytic leukemia cells. J Med Food 2004;7(1):13-8.

4. Mori-Okamoto J, Otawara-Hamamoto Y, Yamato H, Yoshimura H. Pomegranate extract improves a depressive state and bone properties in menopausal syndrome model ovariectomized mice. J Ethnopharmacol 2004;92(1):93-101.

5. Seeram et al, J Nutr Biochemistry 2005: (16) 360-367.