Since Bushwick Nutrition covered the pros and cons of juicing in the July 2013 Juicing Vs Blending 101 post, the juicing craze has only picked up momentum. Even those who notoriously avoided the kitchen have jumped on the juicing bandwagon, whipping up creative combinations that are bursting with flavor and nutritional value. Let’s squeeze out even more nutritional benefits from this juicing addiction. Did you know you can use the power packed pulp?
Pulp Facts, Not Fiction
In case you have yet to tango with a juicer yourself, let me explain the basics.When you juice fruits, veggies, or other, your juicer separates the juice (extract) into one container and the fiber (or pulp) into another. Most people who juice tend to throw away this pulp. It’s true that much of the vitamins, minerals, and antioxidants are in the juice, but there are actually nutrients left in the pulp, not to mention all the great fiber. As a Registered Dietitian,I am extremely pro-fiber and hate to see such rich pulp go to waste when there are so many exciting ways to use this secret source of nutritional power. Throwing the pulp away is an even more perplexing phenomenon because most people only get 50% of their recommended daily allowance of fiber!
For people who have difficulty digesting fiber, juicing may be their only option. But for most people, fiber is essential. Research suggests that fiber reduces the risk of CVD, stroke, hypertension, diabetes, obesity and certain gastrointestinal disorders (constipation, reflux, ulcers,). In addition, it improves cholesterol levels, such as total cholesterol and LDL (Lethal) cholesterol. Fiber is also imperative in the management of blood sugar and insulin sensitivity, making it a great nutrient for people with diabetes or those who are at risk for developing diabetes. And of course, fiber helps us feel full for a longer period of time, contributing to a healthy body weight.
So in order to take advantage of this excess fiber, while reducing waste and getting our green on, here are ways to use the pulp. Let’s pulp it up!
Consider that fruit-based pulp lends itself to sweet recipes while vegetable-based pulp makes for better savory dishes. Adding pulp to any of the recipe ideas below adds quick nutritional properties, taste and texture to any meal or snack.
Fruit-Based Recipe Ideas
- Smoothies
- Pancakes
- Pulp-cicles
- Pulp-cubes
- Bread
- Jam
- Muffins
Veggie-Based Recipe Ideas
- Pasta Sauce
- Guacamole
- Soups
- Stews
- Salads
- Tacos
- Quesadillas
- Savory Bread
- Mac & Cheese
- Cream Cheese
- Veggie Burgers
- Rice Pilaf
- Casseroles
It is incredible how many recipes are available online with pulp as a primary ingredient. And it makes sense! You get twice the value for your buck, twice the nutrition and fiber and the satisfaction of minimizing unnecessary waste. Try out the simple recipe below and embrace the power of pulp!
Juice Pulp Bread Adapted from The Fresh Beet
- 2 cups pulp (in this case, carrots, beets, and ginger)
- 1 ½ cups whole wheat flour
- ½ cup of canola or coconut oil
- ½ cup honey or Agave nectar
- 2 eggs, beaten
- 1 teaspoon vanilla
- ½ cup nuts, chopped
- ½ cup raisins or cranberries, no added sugars (optional)
- ½ teaspoon nutmeg or clove
- 1 ½ teaspoons cinnamon
- ½ teaspoon baking soda
- ½ teaspoon baking powder
- ½ teaspoon salt
1. Beat together oil and honey, then add eggs, vanilla and pulp.
2. Sift dry ingredients and add to pulp mixture.
3. Add nuts last.
4. Bake in a greased 9″loaf pan at 350 F for 50 to 60 minutes.
There are endless opportunities to use pulp in recipes. Have you tried using pulp?
Written and photographed by Alanna Cabrero, MS, RD
Originally posted at NYHRC Tumblr
Edited by Tamara Cabrero & NYHRC Team