Juices add energy, health benefits to day

Fresh juices prepared from seasonal fruits and vegetables make wonderful, energizing morning beverages.

All you need are a few tools and a selection of produce from the farmers market or your garden and you can start the day in a flavorful, healthy way.

I’ve always loved fresh juices, but it wasn’t until last summer that I discovered an efficient, well-designed new juicer that extracts all the liquid from fruits and vegetables and can be cleaned quickly and easily.

Now, every morning, I drink about 8 ounces of juice right after my workout. I use just-picked green vegetables, adding sweetness from pears, apples, beets or carrots, and for a bit of bite, an inch-long piece of ginger.

I always make enough for my trainer, who loves the pungent, not-too-sweet drink bursting with goodness.

When I have bushels of ripe apples and pears and root vegetables on hand, I serve friends carrot-beet, apple-carrot or celery-pear juices. Throughout the fall and winter, I often make pomegranate-citrus juice — the tasty red fruit bolsters the immune system.

My yoga teacher suggested kefir as a breakfast drink — it’s a fermented-milk beverage considered by many to be a “wonder food” full of friendly microorganisms that aid digestion. Many of my friends find plain kefir a bit sour, so I blend it with fresh berries to create a delicious, nutritious concoction.

An alternative would be buttermilk or plain yogurt — low-fat or nonfat, of course — pureed with fresh berries or other soft fruits. If the mixture is too thick, citrus juice or skim milk thins it perfectly.

For many years, I never drank coffee, preferring tea with lemon as my caffeinated beverage. I have not given up tea, but after a visit to Italy and a sampling of the great coffees there, I vowed to learn how to make similar beverages at home.

I tried all sorts of machines — all-in-ones, stove-top espresso makers, frothers, drippers — but I could not duplicate the perfect cappuccinos or wholesome lattes I had imbibed. Eventually I bribed the barista at New York City’s Via Quadronno with a segment on my television show so he would teach me how to make the delectable cappuccino he serves in the restaurant.

Then I invested in a professional-grade La San Marco machine that makes true espresso (I use Antica Tostatura Triestina coffee beans) and steams milk to a rich, creamy texture.

Making delicious coffee — and juice or smoothies — has become part of my morning ritual. What a refreshing way to prepare for the day ahead.

For more nutritious beverage ideas, go to www.marthastewart.com/healthful-drinks.

Recipes

Juiced garden greens

For two servings: Juice one unpeeled cucumber, 2 ounces green Swiss chard or spinach, three sprigs flat-leaf parsley, a half Granny Smith apple, 3/4 cup cubed honeydew melon, one celery stalk, 1/4 fennel bulb and a 1-inch piece of fresh ginger in an electric juicer. Divide between two glasses.

Carrot-beet juice

For two servings: Juice six large carrots, one medium Chioggia or golden beet, a 1-inch piece of fresh ginger and a half celery stalk in an electric juicer. Divide between two glasses.

Kefir with berries

For two servings: Puree 2 cups nonfat kefir (or yogurt or buttermilk), 1 cup to 11/2 cups berries, and, if desired, 1 tablespoon honey or pure maple syrup in a blender. Divide between two glasses.

Caffe latte

For two servings: Using the steam attachment on an espresso machine, warm and froth 21/4 cups cold milk. Divide 1 cup espresso between two coffee cups. Pour 1 cup of the warmed milk from beneath the froth into each cup. Spoon milk foam on top.

Cappuccino

For two servings: Using the steam attachment on an espresso machine, warm and froth 11/2 cups cold milk. Divide 1 cup espresso between two coffee cups. Pour 1/2 cup of the warmed milk from beneath the froth into each cup. Spoon milk foam on top.

Fruit-and-yogurt smoothie

For two servings: Puree 11/2 cups plain nonfat or low-fat yogurt, 1/2 medium chopped peeled pear, one small sliced banana, 2 tablespoons protein powder and 3/4 cup crushed ice (crush ice in a plastic bag with a rolling pin) in a blender. Divide between two glasses.

Pomegranate-citrus juice

For three servings: Use a citrus press or a juicer to juice two small grapefruits, two juice oranges, two tangerines or mineola tangelos, and 1/2 lime. Juice two pomegranates (2/3 cup juice) into a separate bowl. Divide citrus juice among three glasses. Top with pomegranate juice, which will settle to the bottom.

Barista basics

Espresso: Hot water forced through tightly packed, finely ground., dark-roasted coffee beans

Cafe macchiato: Espresso topped with a spoonful of frothed milk.

Caffe latte: One part espresso and two parts warmed milk, topped with frothed milk.

Cappuccino: Equal parts espresso, warmed milk, and frothed milk.

Address questions to Ask Martha, Letters Department, Martha Stewart Living, 11 W. 42nd St., New York, NY 10036. E-mail to mslletters@marthastewart.com.

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