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Recipe: Red Juice

Summers are here again! It is important to keep the body cool during summer. Do you know how? Potassium rich vegetables and fruits help the body to let out heat along with sweat and urine. While many of us resort to drinking sugary drinks and juices during summer, we can make tastier and healthier juices using vegetables and fruits on our own. And, don’t worry even if you don’t have juicer and blender. You can make this juice just with your hands and food bag. So enjoy making this healthy and beautiful Red Juice. It's an easy and fun-filled recipe, so don't forget to involve your kids.


Ingredients:

  • 1 cup (100 gm) watermelon pieces, roughly chopped

  • 1 (70gm) medium tomato

  • 1/4 (20 gm) beetroot, peeled

  • 1 tsp lemon juice

  • 1 tsp honey (optional)

  • 1/2 tsp black salt

  • 100 ml cold water

For assembling:

  • 5-6 ice cubes (optional)

  • 1-2 lemon slices

  • 1 piece of watermelon cut in any preferred shape


Tip: After cutting the watermelon, don't throw away the outer layer (rind). You can use this nutritious layer for other recipes such as soups, stir-fried dishes, pickles, curries and chutneys.



Serving: 1 (300 ml glass)


Nutrition Value (per serving):

  • Energy: 87 kcal

  • Protein: 1 gm

  • Carbs: 21 gm

  • Fats: 0 gm

  • Fibre: 2 gm


Method:


Option 1: Using food bag


1. In a food bag, grate tomato and beetroot.


2. Add watermelon, honey, salt and lemon juice to the bag.

3. Seal the bag, and squash well with your hands to take out the juice.

4. Strain this mixture through a strainer and keep this juice aside.


Option 2: Using a presser

  1. Grate the beetroot. You can grate or finely chop the tomato.

  2. Put the beetroot, tomato, watermelon pieces, honey, salt and lemon juice in a bowl.

  3. Now with the help of a presser (such as pestle), crush every thing for a minute so that the fruits and vegetables are crushed and all flavours gets mixed.


4. Strain this mixture through a strainer and keep this juice aside.


Option 3: Using a mixer grinder/blender

  1. Roughly chop the beetroot and tomato.

  2. Add watermelon pieces, honey and salt, and blend/grind everything together using a mixer grinder or blender.

  3. Add lemon juice.

  4. Strain this mixture through a strainer and keep this juice aside.

Assembly:

  1. Take a glass and add ice cubes (optional).

  2. Pour the fruit and vegetable juice into the glass.

  3. Top it with water. Give the drink a stir.

  4. Decorate the glass with a lemon slice and watermelon piece.

Your Red Juice is ready!


Know Your Ingredients:


Watermelon

Watermelon is an ideal fruit to stay hydrated in summers because around 92% of it is water. Its high water content and low calories make it a great fruit for weight loss. Watermelon is also rich in vitamins C and A, both of which are good for hair and skin. Watermelon also aids digestion and relieves muscle soreness.


Tomato

Tomato is biologically a fruit, although it is treated as a vegetable in food preparations. Tomato is a versatile food, which is a common ingredient in Indian cooking, and is widely used in other cuisines as well. Besides adding a tangy taste to the food, tomatoes also add to its nutrition value. They are rich in vitamins A and C and other antioxidants, making them good for boosting immunity and for healthy skin and hair. Tomatoes contain carotenoids such as lutein and lycopene, which can protect the eye against light-induced damage. Lycopene in tomatoes is also considered to control the growth of cancer cells. Tomatoes can be eaten raw, but cooked tomatoes are nutritious as well because cooking increases the lycopene content. Tomatoes also help reduce cholesterol, control blood sugar level and improve heart health. Tomatoes are also considered to aid fat-burning, and are therefore good for weight loss.

Beetroot

Beetroot is power packed with nutrients, including fibre, folate and vitamin C. Beets also contain nitrates and red pigments that may help lower blood pressure, improve athletic performance, and prevent cancer. Being good sources of fibre, they help in weight loss. Betaine present in beetroot is a nutritional component classified as an amino acid and has the function of preventing fat from accumulating in the liver. The high potassium content of beetroot helps treat edema naturally. Its high magnesium content plays a role in osteoporosis prevention.


Lemon

Lemons are a great source of vitamin C, which helps boost immunity. The vitamin C and citric acid in lemons also support absorption of iron from food. Lemons may also aid weight loss, support digestion and reduce risk of heart disease, kidney stones and cancer. Heating lemon juice can cause loss of vitamin C, so it is best to consume it at warm or room temperature.


This recipe has been contributed by Chie Hirayama, Dietician and Certified Diabetes Educator (Japan).

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