Have you been struggling with obesity and see no light at the end of your tunnel? Do you feel depressed and demotivated that all your efforts are not paying off and your weighing scale refuses to change? Are you ready to give up the war (isn’t that what it is?) You might have lost the umpteen battles against fat but don’t lose the war.
I have been there and I know exactly what you feel. I will let you into the secret of my transformation from a dull overweight lethargic individual to a fitness freak bursting with energy.
All I did was to include the miracle fruit papaya into my diet. I have made papaya juice a part of my daily diet and there has been no looking back since then. I will let you into the secret on how to make papaya juice but first, know a little more about this magical drink.
Did you know that one glass of papaya juice is a healthy combination of Vitamin A, B, C, calcium iron and phosphorous? The good things don’t stop here; papaya is also full of antioxidants, fiber and works like a diuretic. And the heartening part is that it has very little calories and has the ability to fight cellulite.
How does papaya fight cellulite?
The unsightly underlying fat often called Cellulite has left many a soul distraught and dejected. But with papaya in your plate, you are armed to face the enemy because the high potassium content in papaya prevents water retention and improves lymphatic drainage. As a result of the accumulation of cellulite too reduces.
Nutritional value of Papaya
This table gives you a fair idea on why papaya should find a spot on your diet. There are various ways of consuming papaya, but here we will focus on the simplest, easiest and the least expensive method so that you have no excuse to escape!
Since the simplest way to eat papaya for those like me who dislike the fruit is by consuming it in a liquid form, let’s turn our attention to how to make papaya juice.
Papaya is a versatile fruit and can be combined with a variety of fruits and leafy vegetables to make several tasty and different variations of the same simple juice.
Things needed to make papaya juice
Recipe adapted from animalgourmet.com
Prep time: 10 minutes
- 5 cups diced fresh and just ripe papayas
- Ice cubes
- 1-liter water
- 1/3 cup Lemon
- Sugar to taste
Optional ingredients for variation
(These are the variations that I tried)
- 1 cup papaya
- 1/2 cup kale
- 1/2 cup spinach
- 1/2 banana
- 1/2 green apple
This recipe has been adapted from Dr.OZ’s( the well-known television personality and cardiothoracic surgeon) papaya juice method. It is a little hard to like this version due to the addition of kale and spinach and the absence of any sweeteners. But since I was on a weight loss program it suited me just fine. It is a perfect mix of magnesium, calcium from the greens and an extra dose of antioxidants from the fruits.
Other interesting combinations
(Waiting to try them soon)
- Fruits: Bananas, pineapple, apple, watermelon
- Sweetener: honey/maple syrup/molasses
- Spices: cinnamon/pepper (haven’t heard of the addition of pepper but am willing to try it one of these days. The benefits of pepper are galore, subject for another blog.)
1. Selecting the right papaya
To make that perfect juice you need a papaya that is just ripe and firm. It should be turning from green to yellow. The fruit must not be too spongy and should not make any depression when touched. Avoid overripe fruits.
After washing clean with plain water, yes just water is enough because according to the Environmental Working Group (EWG), a non-profit, non-partisan advocacy group for human health and the environment papayas are one of the safest fruits to eat. There is very low pesticide residue on them.
Use the serrated knife and gently cut the fruit in half. Next, take a spoon and scoop out all the seeds. Then, cut the papaya into quarters. Finally, gently peel the skin with a paring knife and cube the fruit. For a step-by-step instruction on how to cut a papaya click here.
2. Blending it in the juicer
Do not get confused about which blender or juicer to use. Especially with fruits like Papayas and Mangoes, both these types give the same result. Having said that, if you are still wondering, then go for the traditional masticating juicers as they have more benefits than the centrifugal machines. Especially when greens are used in juices, the masticators yield a better result.
How do masticators work? A Masticator juicer operates at slow speed to crush, press and extract fruit juices. They are also called cold press juicers. These gadgets can also be used for baby food, making them full value for money (they are slightly more expensive than your standard blender). They are also slower, quieter and yield higher quality juice.
Well, I haven’t bought either of them yet; so used the trusty blender for my papaya juice.
Coming back to the juice - add the cubed papaya pieces evenly to the blender around the blades.
3. Add water and lemon juice
You can add either mineral water or just straight from the faucet. Once the papaya cubes are covered with water close the blender lid and run the gadget for a few seconds. The papaya pieces must be crushed sufficiently; squeeze the lemon and add the sugar.
Alternatives for sugar
With the prevalence of diabetes on the higher side, there is a greater need to monitor our food consumption pattern, especially sugar. Simple sugar is to be avoided by one and all if possible. But thankfully there are other sweeteners which are relatively safer than the white sugar.
- Honey: It does not require any processing. Always opt for raw, organic, local honey which is rich in nutrients. It is half fructose.
- Molasses: A by-product of cane sugar refining it is rich in iron, copper, magnesium, zinc, calcium, and potassium. It is high in fructose.
- Maple syrup: It contains 70 % sucrose and low fructose.
Are you wondering about the significance of fructose? Well, simple sugars are of three kinds but here we will focus on sucrose and fructose. Fructose is a naturally occurring sugar found in fruits and can be called a safer alternative for diabetics because they are known to tolerate it better than sucrose.
Ideally, the natural sweetness of papaya will suffice especially if you are trying to lose weight. But in case you want a little extra sweet but don’t want the unnecessary calories you can opt for any of the above alternatives. I personally always like the natural taste of my juices and avoid adding any additional sweet healthy or not.
Anyway, blend your juice for an even consistency.
4. Add the ice cubes
Finally, add the ice cubes and give the blender a quick run. It is very important to add the ice right at the end because it adds a fine grainy texture to the juice making it very refreshing. Furthermore, it keeps the juice cool for a long time and also makes the juice mild in taste especially when you add healthy greens like I do.
I like the watered taste more than a strong flavor which is harder to sip. And the best part is that the calories are less in watered juices.
5. Serve chilled.
Transfer the juice to chilled glasses. You need not sieve the juice unless you are giving a child who is very picky ( sometimes a bit of the pulp of the papaya remains). A point to remember while enjoying your juice is to sip it slowly; do not gulp it down.
It is believed that digestion starts taking place in the mouth where the enzymes in the saliva namely Amylase breaks down the sugar in the food into maltose and dextrin. Did you know that 30% of the digestion takes place in the mouth!
Another reason to have cold drinks is that your body actually burns calories to bring down the temperature of cold drinks to 37 degrees Celsius, the normal body temperature. The calorific burn might not be significant for one glass, but every single gram counts in your war against fat. Moreover, if you were to calculate the total number of glasses of cold water you drink in one day over a period of time, it is significant and the best part is you are not sweating even.
Avoid these mistakes while juicing
It is really simple to juice any combination of fruits but if you are wondering why your juice doesn’t taste right despite following a recipe, there is something wrong. Take a look below to rule out the common mistakes people normally make.
1. Using the same ingredients every single day
Often we think that we are maximizing the nutrient content by repeating the same ingredients. Wrong. All fruits and vegetables, when taken in excess, can become toxic. For example
- Oxalates: Present in bananas, cherries, grapes, mangoes, cauliflower, spinach when taken in excess can cause kidney stones.
- Atropine: Found in green tomatoes causes dizziness and headaches
- Cyanide: Found in seeds of apples, plums, peaches, and apricots are fatal if consumed more. Therefore always deseed before juicing.
2. Using only fruits
Fruits are high in sucrose and the fruit juice is devoid of fiber making them unhealthy. But when you add vegetables to the juice and use the fruit only as a sweetener the nutrition content of your juice increases while the calorie intake reduces.
3. Too much of greens
Greens are good but too much will render your juice bitter. Restrict them to only 25% of the entire juice.
4. Using wilted fruits and vegetables
They have already lost the key vitamins and minerals and adding them to the juice will make the juice bitter. They are better off in compost. Use only fresh produce.
5. Not drinking immediately
As soon as the juice is made the enzymes and phytochemicals react with surrounding air and start to decompose and degrade. It is advisable to drink it within 15 minutes of making. Improperly stored juice can turn poisonous too.
6. Not washing enough
All fruits and especially leafy vegetables are coated with pesticides and wax which are harmful to your gut. Make it a point to wash them completely. A water wash is not enough; you must make a solution of apple cider vinegar and sea salt and soak the fruits and leafs for some time to dislodge all the dirt and wax.
Check out the video below to learn how to do it
Hopefully, you like the information provide on this page and are motivated to add papaya juice to your diet. As a picky eater, I lost out on health before discovering the joy of juicing a combination of fruits and vegetables. Not only did I get the required vitamins, minerals and antioxidants but I also lost weight. Some vegetables like kale and spinach are not my favorite; I have avoided them my whole life. But now with these combinations, I have started savoring their taste.
Science is yet to prove concretely that papaya helps in weight loss. Therefore you will come across people who will claim that the benefits of papaya juice in weight loss program are a hype. As far as I am concerned, my I am a transformed human being and can safely vouch for the efficacy of the juice.
If you are convinced, convince your friends and when they ask, “how to make papaya juice?” share this article with them.
Do not forget to leave a comment for me.