October 30, 2019
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cooking with juice

Juice – good or bad? Well it all depends on what kind and how much!

Since majority of Americans do not eat the recommended fruit and vegetable servings, it’s important to remember fruit and vegetables in all forms, including 100% juice, count toward your daily goal for fruits and veggies!

One serving of 100% fruit and/or veggie juice is 4 ounces (or 1/2 cup) and will count as one serving of a fruit or veggie. The key to choosing a healthy juice is to make sure it is 100% juice and that you still eat whole fruits and veggies, not just juice. 100% juice means that the juice does not have any added sugar and contains many of the nutrients from the fruit.

While 100% juice contains the vitamins and minerals, similar to whole fruit and veggies, juice lacks the fiber that whole fruit and veggies contain. Since juice does not contain the fiber like whole fruits and veggies, that is why it is recommended to enjoy one serving of fruit or veggie juice each day. If we were to get all of our fruits and veggie servings from juice, we would be missing out on all the great fiber that fruits and veggies contain which promotes heart health, gut health, and weight management.

Juice is not only great with breakfast or as fun beverage, but can be used when cooking or baking for added flavor and nutrition! In many recipes juice can be used to some amount in place of the water. Keep in mind the favor of the juice will likely come out in the final product, so be smart when adding fruit juices to savory dishes by making sure the flavors complement. Juice is great in recipes for sauces, glazes, marinades, soups, stews, grains such as brown rice or quinoa, and even baked treats such as brownies or muffins!

To make sauces and glazes, the just of the recipe will be to simply cook the juice over medium-high heat until it thickens. The recipe may incorporate other ingredients such as herbs and spices too. Orange Sauce from Asian cuisine is an example of a popular juice based sauce.

For marinades, juice can be mixed with soy or Worcestershire sauce along with herbs and spices. More acidic juices such as lemon, orange, or grapefruit are excellent in marinades.

When making soups and stew, juice amounts will vary by recipe but will generally complement the broth or stock. Juice is less likely to work in milk/cream based soups.

For grains and baked treats, about half – up to the full amount of water can be replaced with juice when cooking/baking. Do not add juice unless replacing water!

When looking to add juice to recipes, seek out recipes using juice, especially when starting out so you get the feel for which juices and how much to use in certain recipes. One good source of recipes is Old Orchard (https://oldorchard.com/recipes). If opting to experiment on your own with recipes, try favors together prior to trying in recipes!

Here is a delicious recipe plus COUPON from our friends at Old Orchard Juice to get your started!

Cherried Pot Roast
Recipe from Old Orchard

Ingredients
• 4-5 lb. beef chuck or other beef roast
• 2 tablespoons Onion Powder
• 1 tablespoon Garlic Powder
• 3 cups Old Orchard 100% Tart Cherry Juice
• 1/4 cup Brown Sugar
• 1 can drained cherries, packed in water (or fresh cherries cooked over medium heat until softened)
• Salt and Pepper to taste, optional

Directions
1. Put beef roast on rack in roasting pan, and pour cherry juice over the top.
2. Rub Onion and Garlic powder on outside of roast, then sprinkle with brown sugar. May salt and/or pepper if desired.
3. Roast covered in oven at 350 degrees for two hours.
4. Uncover, and put cherries on roast–return to oven covered to cook to safe temperature, using oven thermometer.
5. Uncover completely for last 10 minutes of cooking, then remove and let rest for 1/2 hour. Enjoy!

Click here for the $1 off Healthy Balance Single-Serve Reduced-Sugar Juice coupon These 10oz bottles can be used if you are just cooking with it, instead of opening up a large bottle for only a small portion of juice to use in a recipe!

You may have seen a news headline earlier this year saying that drinking juice is linked with an increased risk of cancer. This was just one study and not a conclusion based on many research studies. This study also did not account for overall diet quality or genetic risk factors. With nutrition, consuming one food, such as juice, in the presence of other healthy foods will not make or break health. It is the continual consumption of multiple unhealthy foods that will negatively impact health over time. If consuming one 4 ounce serving of 100% fruit and/or veggie juice each day in addition to whole fruits and veggies, there is no need to worry! {cheers with small glasses of 100% juice}

“This medical and/or nutritional information is not intended to be a substitute for individual advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.”

IMAGE:https://www.shopvgs.com/sites/default/files/stephanie-edson-wellness-specialist.jpg
Stephanie Edson – Regional Wellness Specialist

Stephanie is an award-winning registered dietitian who believes in empowering every individual to make nutritious food choices to support a healthy lifestyle. She believes in the power of food as medicine and loves sharing about nutrition with others.