Carbs

MILK & CHEESE:

MILK, preferably organic, 1% or 2% if you are concerned about weight gain. Don’t like milk? Flavor it to your taste with our yummy Milk Recipes.  Milk contains a balance of carbs, protein and fat with easily absorbed calcium making it an ideal food with minimal preparation. 

CHEESE, Cottage & Ricotta (choose low fat if you are concerned about weight gain)

RIPE STONE AND TROPICAL FRUITS AND FRUIT JUICES:  There are many online fructose charts.  To have steady energy. you want to select fruits that are higher in fructose (like apples,  dried apricots, dried figs, peaches, pears, persimmon, sweet red grapes and watermelon).  We are not panning the other fruits but recommend you try the fruits with higher fructose to see how they impact your energy.  Drink fruit juice with a snack or meal to eliminate fluctuating energy levels.  Fresh fruit releases sugar.  It passes through your system much slower than juice because it has fiber.  If you are starting to feel tired, reach for a piece of fruit.  Don’t wait till you are going downhill because then it will take more sugar to get your energy back. 

Apples, sweet

Apricot      

Cherimoya                    

Cherries, sweet  

Clementine

Grapes, preferably red

Guava

Fig

Kiwi

Mandarin

Nectarine

Orange

Papaya

Passion fruit

Peach

Pear

Persimmon

Plum

Watermelon

Fresh fruit is best when served ripe and at room temperature.  If you eat a lot of fruit or you have sensitive digestion, we recommend you peel the skin.  For a delicious snack or light meal, have some fresh fruit with cheese, combining carbs, protein and fat for balance and steady energy.

We highly recommend organic fruit that has not been sprayed with herbicides and pesticides if you can find it. (Check out: Dirty Dozen) If you cannot find fresh fruit, buy canned fruit in a sugar syrup or frozen fruit with no additives.  

It is best to first try each fruit separately to determine its compatibility with you.  Then you can make the fruit salad recipe and choose delicious fresh fruits to your taste!

We do not recommend the following fruits, especially if your digestion is sensitive: 

Tart apples

can be too fibrous and cause digestive issues especially when eaten raw.  Try cooking/baking them instead.

Bananas

can be too starchy and affect digestion by feeding harmful bacteria in your intestine.

Berries

have seeds that are too small to remove which can irritate sensitive digestion.  Also, if they are not grown organically, berries are one of the most heavily sprayed fruit crops…..especially strawberries because they are so popular. Make a sauce and strain the fruit to remove the seeds.  (See our Fruit Sauce recipe .) 

Grapes

contain tannins that can make them tart and sour.  Choose sweet ones, preferably red. Also, nature coats them with a waxy covering for protection that some people have difficulty digesting. 

Mangoes

are from the poison oak family and can be allergenic for many people.

Melons

can be infiltrated with mold except for watermelon.

Pineapples

contain serotonin which can cause inflammation.

FRUIT JUICES

We recommend apple, orange juice (freshly squeezed if possible) and grape, preferably organic.  Buy refined organic apple juice if possible.

NIXTAMALIZED CORN

In an alkaline process usually using limewater, the outer shell of the corn kernel is removed, ridding the corn of polyunsaturated fats and making it much more digestible.  Tryptophan is converted into vitamin B3 or niacin and calcium is increased making the corn more nutritious. 

Nixtamalized Tortillas, buy them or make them from masa harina

Nixtamalized Tamales

Nixtamalized Corn chips

Masa Harina 

(flour form for cornbread, biscuits and similar baking that is used in Mexican cooking).  You can also cook it like cereal or combine it with warm custard.

Hominy

SOUR DOUGH WHITE BREAD AND WHITE RICE:  

We recommend these just for special occasions.  They contain far fewer nutrients than nixtamalized corn and consuming too many can result in weight gain.    

OAT BRAN Recommended primarily as a source of fiber

OATMEAL   Recommended primarily as a source of fiber

ROOT VEGETABLES

Carrots, raw and cooked

Garlic, optional for flavoring

Onion, optional for flavoring

Parsnips

White potatoes

White turnips

OTHER VEGETABLES  

Preferably from your organic garden or from a local vegetable stand garden where they have been organically grown in season.

Cucumbers, remove seeds

Red Pepper

Summer squash, remove seeds

Tomatoes, SUMMER RIPE!!!, remove seeds

Zucchini, remove seeds

SWEETENERS

Honey

Maple Syrup, light   

Sugar, preferably organic