Go Lightly with Sugar and Fat

“Your health is what you make of it. Everything you do and think either adds to the vitality, energy, and spirit you possess or takes away from it.”—Ann Wigmore

In the recipes in this book, I’ve been very careful not to use too much sugar because sugar, even sugar from natural sources, can significantly compromise your health goals. Fat doesn’t make you gain weight, sugar does. Many health experts agree that sugar consumption may be the largest factor underlying obesity and chronic disease in America. Your body metabolizes fructose much differently from glucose; the entire burden of metabolizing fructose falls on your liver, where excess fructose is quickly converted into fat, which explains the weight gain and abdominal obesity many people struggle with.

I’ve also gone light on the fruits in these recipes, but if you want it sweeter, feel free to add a bit more fruit, though I recommend going as thin on the fruit as possible since the sugar in fruits is something to be wary of.

I am not suggesting you avoid fruit all together, but just be mindful of overdoing it. Start with less, and if you must, then add a little more. You will also notice I do not add sweeteners to any of the recipes because I believe the fruits, vegetables, and seeds can speak for themselves. But if you really want to add in a sweetener, my suggestions would be to use either coconut palm sugar or honey, and for nonglycemic sweeteners, try mesquite, xylitol, or stevia.

You’ll notice that there aren’t any oils or added fats in these recipes except for coconut oil. That’s because the vegetables speak for themselves, and even with a savory soup, there’s enough flavor to make it absolutely delicious. If you are looking to make it a little heavier and fuller, you can add a teaspoon of olive oil or ¼ to ½ of an avocado. This will make soups or smoothies a bit creamier.

How to Add Superfoods and Sweeteners

I haven’t included any superfoods in the following smoothie recipes, but if you’d like to add them in, then below are my recommendations. Here are some helpful tips on how much to use and how to prepare the superfoods for the most benefit.

Cacao—can be added into any of the smoothies or milks. It’s unsweetened and bitter so you might want to counterbalance it with honey or palm sugar, but be mindful of how much honey or palm sugar you use.

Chia Seeds—make sure you soak them before (I’d recommend soaking them overnight) then add a tablespoon into any recipe and they’ll act as a thickener without changing the taste.

Flaxseeds—a tablespoon can be added to the smoothies.

Goji Berries—add only a tablespoon to the smoothies or nut milks. The best option is to soak them overnight before using.

Hemp Seeds—a tablespoon can be added to any smoothies or milks.

Lucuma—is a nice sweetener for any of the smoothies without being high glycemic and it creates a nice texture.

Maca—great for smoothies and milks, but use only a quarter of a teaspoon.

Sweeteners—I made a point not to add any artificial sweetener in the recipes because fruits and vegetables speak for themselves, but if you are going to add a sweetener then I recommend coconut palm sugar, honey, and for nonglycemic sweeteners, mesquite, xylitol, or stevia.

Turmeric—you can buy it in powder form and I suggest adding only a small amount or a pinch.