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EAT LESS SUGAR .YOU 'RE SWEET

ENOUGH ALREADY

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SUGAR-FREE SUMMER

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SUGAR-FREE SUMMER

3

Razi Berry

Turmeric as you know, is queen ofthe anti-cancer nutrition research,so I try to add it to my dietregularly. The bright golden hue offresh turmeric root adds a pop ofcolor and an earthiness to thispeach smoothie. Leave the skin onthe peaches as it provides theprefect tang to accompany thesweetness. Enjoy!

Makes 2 to 3 Servings

GOLDEN SWEETTURMERIC PEACH

SMOOTHIEINGREDIENTS• Two whole ripe peaches, sliced• one two inch piece turmeric rootor 1 tablespoon dried turmeric• Two cups fresh, whole raw milk(or nut milk)• one raw egg or two scoops yourfavorite protein powder• 1/2 tsp vanilla powder• pinch of nutmeg• 1/2 cup ice

DIRECTIONSBlend and enjoy!

SUGAR-FREE SUMMER

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Razi Berry

INGREDIENTS1. Choose your smoothie base:1 whole avocado + 1 cup water, 6ice cuber + 2 cups homemade nutmilk, or 2 cups raw pasture-raisedcow or goat milk

2. Add greens and vanilla: Add 1teaspoon raw vanilla powder and4large leaves swiss or rainbowchard

GREEN VANILLA BEANSMOOTHIE

3. Choose a protein: 2 scoops yourfavorite plain organic protein orgrass fed collagen powder, or add 1raw egg (only if organic, pasture-raised) 4. Raw honey or stevia to taste

DIRECTIONSSimply mix it up in blender andenjoy!

SUGAR-FREE SUMMER

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Dr. Pamela Frank, ND

Super easy, super healthy,refreshing and they contain all thefiber from whole fruit! What couldbe better?

INGREDIENTS•1 1/2 mangos, peeled and cubed•3 Mandarin oranges, peeled andsectioned

MANGO MANDARINPOPSICLES

DIRECTIONSPurée mango and mandarintogether, and then pour the puréeinto popsicle molds. Freeze for atleast 3 hours. Run the mold underhot water to get them out andenjoy!

SUGAR-FREE SUMMER

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Razi Berry

Rather than a breakfast that willweaken your immune system ordecrease energy, try to giveyourself the best start eachmorning! The addition of paleo-approved maple syrup gives thissmoothie the French toast flavor!

Makes 2 to 3 servings

STRAWBERRY FRENCHTOAST WARRIOR

SMOOTHIEINGREDIENTS• 1 pint strawberries• 2 whole avocados• 1 cup of ice• 2 scoops favorite protein powder• 1 teaspoon maple syrup (or totaste)

DIRECTIONSBlend everything together todesired consistency. If you add 3egg yolks you can freeze and makeice cream!

SUGAR-FREE SUMMER

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Dr. Hillary Lampers, ND

Coconuts are a superb brain foodthat make a wonderful summertreat when added to almost anyfresh fruit. This recipe is bestwhen using the thick coconutcream, the kind that can bescooped out of the can. Walnutsalso benefit the brain while hempadds a great plant based proteinsource.

Makes 1 serving.

COCONUT BERRY BRAINBLAST

INGREDIENTS•3-5 tbsp coconut cream•1/2 cup organic strawberries,diced•1/2 cup organic mango, cubed•1/4 cup organic walnuts•1 tbsp organic hemp seeds•1 tbsp maca/cinnamon powder mix•1.5 tsp of unsulfured blackstrapmolasses

DIRECTIONSMix together and enjoy! Add ormix and match any other berriessuch as organic blueberries,raspberries, or marionberries.

SUGAR-FREE SUMMER

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Dr. Sarah King, ND

INGREDIENTS•1 cup Coconut flour•½ cup Almond flour•1 ½ tsp. cinnamon•1 tsp baking soda•¼ tsp salt1 cup grated zucchini•½ cup grated carrots (peeled)•1 grated apple•½ ripe banana, mashed•2 large eggs•½ cup melted coconut oil (oravocado oil)•1 tsp vanilla extract•¼ - ½ cup almond milk (optional)

VEGGIE POWER PALEOMUFFINS

DIRECTIONS1. Preheat oven to 350F. Grease amuffin tin with coconut oil.2. In a large mixing bowl, combinedry ingredients.3. Add zucchini, carrot, apple, bananaand combine well.4. In a small mixing bowl whisktogether the oil, eggs, and vanilla.5. Pour this mixture over the dryingredients and mix well. If mixture istoo thick, add almond milk.6. Spoon into muffin cups all the wayfull. 7. Bake in the oven for 45 minutes.The tops will be nice and toastedbrown.

SUGAR-FREE SUMMER

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Dr. Meera Dossa, ND

I'm always a fan of sneakingsuperfoods into my desserts so thepeople that I love have no idea justhow healthy their treats are! Igrew up playing with the Chia Pet,not realizing that as an adult, Iwould continue to play with Chiaseeds...only this time, it would be inmy blender!

INGREDIENTS:•3/4 cup vanilla almond milk (readthe ingredients to ensure there isno carageenan)

QUICK CHIA PUDDING•1/4 tsp vanilla extract•2 tbsp chia seeds •2 tbsp raw cacao•4 pitted dates•2 organic berries

DIRECTIONSAdd all ingredients to your highspeed blender and blend until it issmooth. Transfer the pudding totwo small bowls and place them inthe fridge for 1-2 hours to allowthe pudding to chill. When you areready to serve, top with berries.

SUGAR-FREE SUMMER

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Elena Jutai, RYT

INGREDIENTS•1 cup organic spinach•1 organic green apple•1/2 organic cucumber•1 cup organic blueberries•1 teaspoon cinnamon•1 pinch of cardamom

CINNAMON APPLE GREENSMOOTHIE

DIRECTIONS1. Chop apple and cucumber. 2. Blend all ingredients untilsmooth. 3. Add water or unsweetened juice.of choice to desired consistency.4. Enjoy!

SUGAR-FREE SUMMER

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Dr. Delayne Gratopp, NMD

INGREDIENTS•1/2 cup unsweetened cocoapowder•1/2 cup coconut oil•Few drops of stevia•1/4 cup of nuts

DIRECTIONSHeat coconut oil, cocoa powder,and stevia together slowly on thestove in a saucepan untilcombined.

SUGAR-FREECHOCOLATE BAR

Pour warm mixture on cookie sheetlined with wax paper, and sprinklewith nuts. Chill in refrigerator. Thechocolate will harden back into abar. After 30 minutes, chocolatebar will be ready to eat.

Delicious served with berries andwhipped coconut cream.

SUGAR-FREE SUMMER

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Dr. Millie Lytle, ND

Makes 24 cookies

INGREDIENTS•1 cup organic raw Brazil nuts•2 tbsp raw cocoa powder•1 cup organic dates, pitted andsoaked (reserve some of the water)•2 tbsp of flaked or shreddedcoconut + ¼ cup for topping•¼ cup dried apricots•1 tbsp organic spirulina•¼ cup pumpkin seeds•1 tsp Himalayan sea salt•¼ cup organic raw pumpkin orsunflower seed butter•2 tbsp psyllium seed powder

RAW COCOA TRUFFLESDIRECTIONSCombine all the nuts and seeds ina food processor to pulse untilbroken down (you can choose howchunky or fine), then transfer tomixing bowl. In food processor,combine softened dates andapricots. Add nuts back in with thefruit and process until combinedinto a sticky, thick "batter". Addextra date water if mixture is toodry. Place the combined mixtureinto a large mixing bowl and foldthe remaining ingredients. Chillbatter in freezer for about 10minutes. Scoop out a tablespoon ofbatter, roll into balls, and roll incoconut.

SUGAR-FREE SUMMER

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Dr. Deanna Berman, ND

INGREDIENTSTopping:•1 cup gluten free oats•1/2 cup gluten free flour•1 teaspoon cinnamon•3/4 chopped walnuts•1/2 cup agave nectar•1/4 cup coconut oil, meltedFilling:•4 cups berries (any berrycombination will do)•6 stalks rhubarb, diced •1/4-1/2 cups agave nectar (totaste)•1/2 teaspoon vanilla extract•1/2 teaspoon almond extract•2 tablespoons gluten free flour

BERRY RHUBARB CRISPDIRECTIONSPreheat oven to 375º F. Grease a9x9 inch baking pan with coconutoil.Topping: In a medium bowl,combine together oats, flour,cinnamon, walnuts, agave andcoconut oil; set aside.Filling: In a large bowl, add agave,vanilla extract, almond extract,berries, rhubarb and gluten freeflour. Toss to coat the fruit withflour. Pour into prepared pan andevenly sprinkle topping over thefruit. Bake for 30-35 minutes untilthe filling begins to bubble and thetop is golden brown. Cool for afew minutes before serving.

SUGAR-FREE SUMMER

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Dr. Millie Lytle, ND

Makes 2 drinks

INGREDIENTS•6 tbsp chopped licorice root(about 4 roots) •1 gallon spring or filtered water•1 lime •1 bunch fresh mint•1 splash of ginger kombucha ornatural gingerale •1 tsp Himalayan or Celtic sea salt

DETOX LICORICE MOJITODIRECTIONS1. Combine licorice root and 1gallon of cold water in a saucepan.Bring to a boil over medium heat,reduce heat to low, and simmer for10 minutes.2. Let cool. 3. Reserve 2 mint leaves frombunch. 4. Muddle the lime and mint in acold shaker. 5. Shake or stir the Licorice Teawith mint, lime and ice. 6.Pour tea in each glass and add asplash of ginger kombucha andgarnish with 1 mint each.

SAVORY

SUGAR-FREE SUMMER

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SUGAR-FREE SUMMER

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Dr. Deanna Berman, ND

INGREDIENTS•1 bunch of chopped Cilantro. Usethe leaves and some of the thinnerstalks.•1-3 green chopped chilies(depending on how spicy you likeit.)•3 tablespoons of lemon juice•1/2-1 inch piece fresh ginger•1 1/2 teaspoon salt•1 teaspoon cumin seeds•1 teaspoon oil•Pinch of asafetida

CILANTRO CHUTNEYDIRECTIONSBlend all ingredients, except thecilantro, into a paste. Add cilantro,a little at a time, and blend untilsmooth. Add wateras needed. Youdo not need much water, justenough to keep it moist and keepit blending. Taste and adjust salt,green chilies, or lemon juice asdesired.You can make chutney in largequantity and freeze it in ice cubetrays. When ready to serve, defrostas many cubes of chutney asneeded. If you freeze the chutneysoon after preparing, the chutneywill not lose its bright greencolor and freshness.

SUGAR-FREE SUMMER

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Razi Berry

If you have trouble to get yourlittle ones to eat raw veggies, givethis recipe a try. We call this saladSweetest Salad because it uses allthe sweetest vegetables on hand!

INGREDIENTS•1 red bell pepper •3-4 carrots•1 apple •Handful of snap peas•Lettuce•Drizzle of olive oil•Squeeze of lemon

SWEETEST SALADDIRECTIONSI gather a red bell pepper, carrot,and apple from the fridge, and askmy daughter to harvest somelettuce and snap peas from thegarden. Kids are much moreinclined to eat what they helpprepare. With a vegetable peeler,she carefully peels long carrotribbons, while I slice the applespaper-thin. I let her wash and tearthe lettuce leaves while I slice thered pepper. She loves to see thelittle peas inside the pod, so I slicethem lengthwise for “cuteness”.The salad is so sweet, there is nodressing needed. Just add a littleolive oil for silkiness and asqueeze of lemon.

SUGAR-FREE SUMMER

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Razi Berry

INGREDIENTS•1 lb parsnips, quartered lengthwise•1 avocado•2 raw egg yolks (optional but soamazing)•1/4 cup olive oil•Juice of one half lemon

PARSNIP FRIES WITHAVOCADO MAYONNAISE

DIRECTIONSPreheat oven to 400 degrees.Slice parsnips and coat with oliveoil and sprinkle with sea salt. Roastat 400 degrees for 30 minutes,turning once to brown evenly.

With a fork or immersion blenderblend avocado, egg yolk, olive oil,lemon juice until creamy. Animmersion blender works best. Addsea salt to taste. If omitting eggyolk, add two more tablespoonsolive oil.

SUGAR-FREE SUMMER

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Dr. Nina Walsh, ND

Makes 1 roll

INGREDIENTS•1 leaf young butter lettuce•1-2 slices roasted turkey•2-3 strips thinly sliced cucumber•1/4 avocado, sliced•1-2 strips jicama, peeled•1 slice heirloom tomato•2-3 arugula, young leaves•2 sprigs of cilantro •Pinch of sea salt•1/4 tsp balsamic vinegar

LIGHT + EASY LUNCHROLLS

DIRECTIONSLayer all the ingredients in theorder listed, sprinkle sea salt anddrizzle the balsamic vinegar overthe veggies, assemble into a roll.This simple recipe can have manyiterations, when you replace theingredients with other alternatives:I also like to combine seasonalfresh fruit with my veggies –apples, apricots, plums – for thatsurprising note of sweetness.

SUGAR-FREE SUMMER

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Holly Bertone

Kale is the superfood that is hereto stay. It is high in fiber, iron,antioxidants, calcium, andVitamins A, C, and K. It is anti-inflammatory and aids in digestion.But why oh why doesn’t it tastelike chocolate?! Hey- I strive to behealthy but I’m human. My name isHolly and I hate kale. Until I triedthis recipe. Whether you're a kalelover or hater, this recipe will beyour favorite kale recipe and turnyou into a kale lover of epicproportion.

KALE SALADINGREDIENTS•4 cups chopped kale•1 lemon•4 tbsp extra virgin olive oil•1/4 cup pecans•1/4 cup dried pomegranates•1 tbsp minced garlic

DIRECTIONSChop the kale up nice and small.All you do is add a little extravirgin olive oil, some lemon,pecans, and dried pomegranates.The secret – let it sit. Make itearlier in the day and let it hangout in the fridge and soften upand absorb all of the flavors.

SUGAR-FREE SUMMER

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Dr. Crystal Hannan, ND

This recipe is an old family recipe,and it’s a summertime staple at ourhouse. You can reduce the carbs byleaving off the breadcrumbs step;use gluten-free flour if needed!

INGREDIENTS•1 medium zucchini, sliced into justshy of ¼ inch thick rounds•Salt and pepper•½ cup flour•1 egg, beaten•¾ - 1 cup panko bread crumbs•Avocado oil for frying

FRIED ZUCCHINIDIRECTIONSSlice the zucchini and lay out onthe cutting board. Sprinkle bothsides with salt and pepper andallow to rest for about 10 minutesto draw out excess water. Placeflour, beaten egg, and breadcrumbs each in a separate shallowdish. Pour avocado oil into a largeskillet so it covers the bottom andplace on medium high heat. Dipzucchini rounds in flour, then egg,then bread crumbs and place inhot oil in the pan. Cook for 3-4minutes on each side, flippingwhen golden brown. Sprinklewith sea salt while still hot.

SUGAR-FREE SUMMER

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Dr. Pamela Frank, ND

INGREDIENTS•3 cups baby spinach or spring mixsalad greens•2 boneless chicken breasts, grilledand sliced•2-3 thin slices of Sweet Vidaliaonion•1 cup berries•3 Mandarin oranges, sectioned•1 tbsp balsamic vinegar and oliveoil •1/8 avocado, peeled and sliced•1/4 cup pecan halves

SUMMER CHICKENSALAD

DIRECTIONSCombine the spinach/salad greens,grilled chicken, onion, berries andoranges in a salad bowl. Top withoil and vinegar, pecans andavocado and toss to combine.

SUGAR-FREE SUMMER

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Dr. Meera Dossa, ND

INGREDIENTS•1 ½ cups of a mix of soakedalmonds and cashews•1 red bell pepper, chopped•Juice of ½ fresh lemon (you canadd more to your liking)•1 clove of garlic•½ tsp onion powder•2-4 tbsp Nutritional Yeast (I lovethis stuff, the more you add, thecheesier the taste!)•Pinch of sea salt or Himalayanpink salt

VEGAN NO-RITOSDIRECTIONSPreheat your oven to 350F.Combine all of the ingredients intoyour high-speed blender and blenduntil all of the ingredients have acreamy consistency. Spread onto a9 x 13 pan lined with parchmentpaper. Bake for 20 – 25 minutesand remove from oven.Use a knife to glide through thebaked product, cutting diamondshapes. Bake for another 15minutes. Remove the pan againfrom the oven, and flip thecontents onto another pan linedwith parchment paper. Bake for 10more minutes. This will ensurethe chips are nice and crispy.Cool and serve.

SUGAR-FREE SUMMER

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Razi Berry

INGREDIENTS•1 rice or coconut flour tortilla•1 cup grated raw grass fedcheddar cheese or 1/2 cup goatcheese (sometimes I like to useboth!)•1 cup beet greens sliced into achiffonade (thin ribbons)•1 cup raw shredded chioggoa beet•1 green onion, diced•1/4 cup chopped cilantro

CHIOGGIA BEETQUESADILLAS

DIRECTIONSHeat 1 pat of butter in a cast ironpan over medium heat. Sprinklecheese, onions, cilantro, shreddedbeets and beet greens evenly overtortilla. When cheese starts tomelt, use a spatula to fold tortillaover in half. When golden brown,flip and brown on the other side.

Serve with avocado slices orguacamole.

SUGAR-FREE SUMMER

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Dr. Anne Hussain, ND

Want to add some pizzazz to yoursalad? If you said yes, then pairthis avocado lime dressing with anice black bean salad, choppedspinach and purple cabbage salad,or any salad of your choosing. Youcan also use it as a dip, add it to awrap/taco/burrito, or simply haveit on its own!

INGREDIENTS•1 medium-sized ripe avocado•Juice squeezed from 2 limes

CREAMY AVOCADO LIMEDRESSING

•1/2 cup chopped cilantro•2 tbsp extra virgin olive oil•2 medium-sized garlic cloves•1.5 tsp honey•1/4 tsp black pepper•Salt to taste

DIRECTIONSBlend all ingredients together,adding water until you reach thedesired consistency. Use less waterto make a dip, and use more waterfor a thinner dressing.

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MEET THE EXPERTS

Razi Berry, Founder and Publisher of Naturopathic Doctor News & Review(ndnr.com) and NaturalPath (thenatpath.com), has spent the last decadeas a natural medicine advocate and marketing whiz. She has galvanizedand supported the naturopathic community, bringing a higher quality ofhealthcare to millions of North Americans through her publications. Aself-proclaimed health-food junkie and mother of two; she loves all thingsnature, is obsessed with organic gardening, growing fruit trees (not easyin Phoenix), laughing until she snorts, and homeschooling. She is a littlebit crunchy and yes, that is her real name.

Pamela Frank, BSc(Hons), ND has been in practice as an ND since 1999and previously worked for 20 years as a medical laboratory technologist.She is Clinic Director of Forces of Nature Wellness in Toronto and wastwice voted “Best Naturopath in Toronto”. Pamela maintains a busy,diverse practice with particular expertise in naturopathic treatment ofPCOS, PMS, menopause, acne, infertility, uterine fibroids andendometriosis. Pamela’s interests include fitness, triathlons, yoga, healthycooking, tennis and volleyball.

Dr. Hillary Lampers ND gained a BS in Natural Health Sciences with aMajor in Nutrition and PreMed focus (2002) and a doctorate inNaturopathic Medicine (2007) both from Bastyr University. She is founderand co-owner of Sky Valley Healing Arts in Snohomish, WA. Dr. Hillary hasintegrated her training and knowledge to help patients with painelimination, disease prevention, anti-aging, and lifestyle management. Shehas 15 years of advanced training in NeuroCranial Restructuring®, arevolutionary cranial and neurological therapy, and is currently one of only18 globally certified practitioners..

Dr. Sarah King is a licensed Naturopathic Doctor, graduating from theCanadian College of Naturopathic Medicine in 2014. Prior to completingher medical studies, she attended Nipissing University where she receivedher Honors Bachelor of Science in Biology. Sarah has a passion forwomen’s health and is a birth doula in Durham and Toronto Region. Shetreats a wide variety of health conditions including menstrual disordersand hormone balancing, fertility, prenatal care, digestive concerns, skincareand mental health/anxiety. She also continues to improve her yogapractice and teaches breath work as part of stress managementcounselling to her patients.

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MEET THE EXPERTS

Dr. Meera Dossa is a licensed naturopathic doctor at Davisville ActiveTherapy. She is certified and licensed to perform parenteral therapy in theprovince of Ontario and has successfully met the requirements for theStandard of Practice in Therapeutic Prescribing. Meera has treated avariety of conditions including hypertension, blood sugar dysregulation,hypercholesterolemia, IBS, IBD, seasonal allergies and autoimmunedisorders with a strong focus on digestive health.

Dr. Crystal Hannan is a licensed naturopathic physician and owner of InHealth Naturopathic Medicine. She received her bachelor's degree fromPacific University and her doctorate from The National College of NaturalMedicine. Dr. Crystal has a focus in pediatrics and family medicine. Sheloves working with children and knows that getting children started witha healthy lifestyle will lead to a lifetime of good health. She particularlyenjoys working with families, helping them make healthy choices together.

Dr. Millie Lytle is an advocate in the natural health industry with over 20years experience. She is a licensed Naturopathic Doctor (Canada) andCertified Nutrition Specialist living and practicing in New York. She alsohas a Master in Public Health (Germany).She is the founder the Food for Mood Diet and her customized nutritionprogram, Eating for Meaning to prevent and treat chronic health disease.Using principles of naturopathic medicine, mindfulness and epigenetics,she solves health puzzles for her patients.

Holly Bertone is an author, blogger, and breast cancer survivor andadvocate. She is the President and CEO of Pink Fortitude, LLC and Editorin Chief at the inspirational blog Pink Fortitude. Holly holds a MastersDegree from Johns Hopkins University, a Bachelor’s Degree fromElizabethtown College, and is a Project Management Professional (PMP).Holly is an Ambassador for the Tigerlily Foundation and recipient of their2015 Inspire Award. She was accepted into the National Cancer SpeakersBureau, and was named a 2014 Woman of the Year by the NationalAssociation of Professional Women.

28

MEET THE EXPERTS

Elena Jutai is a Canadian yoga teacher and graduate of the CanadianCollege of Naturopathic Medicine. As an intern she tailored her yogarecommendations to complement her patient’s unique naturopathictreatment plan. She does this by taking a holistic and integrative approachto health and well-being to help her students and patients balance themind, body, heart and soul. She believes that with yoga and naturopathicmedicine the possibilities are endless.

Dr. Delayne Gratopp is a Naturopathic Medical Doctor trained in generalfamily medicine with expertise in nutritional therapies for chronic illnessand advanced certification in IV nutrient therapy. Her training was acomprehensive blend of conventional western medicine includingPharmacology, as well as alternative medical modalities encompassingEnvironmental Medicine, Homeopathy, Physical Medicine, MedicalNutrition, Acupuncture, Botanical Medicine with advanced certificationsin paraenteral nutrition (IV nutrition).

Dr Deanna Hope Berman is a Vermont licensed Doctor of NaturopathicMedicine and a New York State Certified Midwife. She graduated fromBastyr University in 1997 and has been practicing in Ithaca, NY since2002. Dr Berman believes in creating a healthcare plan for eachindividual that is physically, emotionally and socially sustainable. DrBerman's practice focuses on chronic illness, including the treatment ofchronic lyme disease, fibromyalgia, and autoimmune disease such asRheumatoid Arthritis, Lupus, MS, Grave's and Hashimoto's.

Dr. Nina Walsh is a 2008 graduate of Bastyr University with degrees inNaturopathic Medicine and Traditional Chinese Medicine. Her generalclinical practice Flow Natural Medicine and Acupuncture is located inBellevue, WA, with emphasis on preventive medicine, naturopathiconcology, environmental medicine and naturopathic aesthetic medicine.Dr. Nina is a regular speaker at various professional and public healthgroups, and conducts annual raw wellness retreats in WA, other statesand abroad. In her spare time she enjoys reading and dancing tango.

Dr. Anne Hussain, ND is passionate about empowering women to helpthem feel confident in their skin inside and out. Her expertise is in thearea of women's health, especially skin health, fertility and pregnancyconcerns. She is also a birth doula who supports mamas-to-be have apositive birth experience. Dr. Anne practises out of Aurora and RichmondHill, ON. She loves growing plants, harvesting them, enjoying them as teasand food, and creating herbal remedies from them for natural healthyliving.