Mint Berry Juice {low natural sugar & no refined sugar}

By , On February 14th, 2014, In: Breakfast, Candida, Dairy Free, FreeDiet™- phase 1, FreeDiet™- phase 2, Nut Free, Sweets, Vegan, Videos

5 Servings ~ 10
Home » Breakfast » Mint Berry Juice {low natural sugar & no refined sugar}


  • 4 1/2 cups H2O
  • 1/2 cup frozen blueberries
  • 1/2 cup fresh/frozen blackberries*
  • 4 sprigs mint leaves
  • dash stevia or monk fruit powder
  • *use frozen cherries or extra blueberries for the FreeDiet™- phase 1

I have to tell you a funny story about mud and you will see how it relates to this week’s post.  Adriana and I decided to go on a kayaking adventure when the tide was too low. A silly thing to consider, however something happens when your 8 year old begs and taunts you to just have some fun and do it.

So I did, against my better judgment. We didn’t make it 2 lengths of our kayak when I had to get out of the boat and drag Adriana’s laughing self over the mud. Covered in mud that somehow managed to get in my eye (ick), we paddled another minute, only to find the mud stop us again.  That was enough for me, the illusion of water was not tricking us again.  “We are going back” I proclaimed!.

In a hissy, I jumped out to turn the kayak around,  and I felt the ground beneath me suck my legs in with a big SLURP up to my knees.  I screamed like a child and tried to jump back in the boat.  I say “tried” because the mud formed a suction around my legs. With all my might I was finally able to propel myself back in the kayak!

Adriana piped down with her protesting to keep going.  I tried not to panic for my kid’s sake and finally we were able to laugh because the mud stole my shoes right off of my feet!  That realization of not having shoes meant I would have to walk barefoot!  Oh, that was not happening.  I considered calling my husband except that I decided for once not to bring my phone.

I mustered up my bravery and begged Adriana, who had shoes on still, to pull us to shore.  Don’t worry, I was just seeing if she was brave too!  She was, but after I was able to get the mud out of my eyes and could think clearly, I decided to use the paddle to feel the ground before we took a step.  It took forever to get back to the dock, mostly because wet mud weighs a ton!  Barefoot, exhausted and with my vision-impaired mud-eyes, we managed to climb out of the swamp.

So what does this have to do with this weeks post, you are asking?  Hopefully all that mud made you thirsty for something good!


Working in the health field, I have always been aware of sugar intake and how it can affect our bodies.  I especially notice how my mind gets foggy and murky when I eat sugar.  I simply can’t manage to get out of the muddy water and focus on anything when I eat too much sugar.  So, I have a recipe that has some low naturally occurring sugar instead of those juices that are loaded with more grams of sugar than your kindergartener can count.

We most certainly see how sugar can change a child’s behavior, and often, it is the artificial colors and flavors too, but for the purpose of this post I will stay on the sugar topic. We have heard patients say they feel like an “addict” and are “under the influence” of sugar.  It is a habit forming addiction that even I can relate to.  I often crave a little something sweet and if I give in to the wrong choices, it is a downward spiral for me.  Giving up sugar was a real sacrifice initially, but it is one of the best ways to cleanse the body periodically.

Just like stress can suppress immunity, there are many studies that show the intake of sugar weakens the immune system up to 5 hours after ingestion.  Drinking 2 typical sodas, juices, sports drinks and even weight loss drinks can be an overdose of sugar with a whopping 8 tablespoons!  This habit can reduce the ability of white blood cells to kill germs by 40{8924c036157d9efbd64319b5b9050b563af024ec9e21ee34d4127519dc25525c}!

If you are so inclined to join me, starting today for 2 weeks, I am giving up anything that has sugar in it (other than berries).  We have had various candies and sweets around my home due to classroom parties, blog posts, birthdays and Valentine’s day and I feel like the mud is sucking me in.   I should clarify.  Even though all of our treats use unrefined sugar, honey, coconut sugar, etc., too much can still have a negative affect on the body.   Stevia leaf powder is a good alternative as it does not have the same affect on the body and blood sugar levels.

[vimeo id=”86652518″ width=”620″ height=”360″]

Mint Berry Juice {real fruit & no refined sugar}
Prep time
Total time
Serves: 5
  • 4½ cups water
  • ½ cup frozen blueberries
  • ½ cup fresh/frozen blackberries*
  • 4 sprigs mint
  • dash stevia leaf or monk fruit powder
  • *use frozen cherries or extra blueberries for the FreeDiet™- phase 1
  1. Add all washed ingredients to Vitamix except stevia.
  2. Blend for a minute or so and taste.
  3. Add dash stevia to taste and blend on last time.
  4. With a fine strainer separate seeds from berry juice.
  5. Pour over ice, garnish with mint and enjoy!
Use organic ingredients and filtered water. Using either blueberries or blackberries frozen will help juice to be chilled. I used stevia leaf powder {which is green verses white} from the whole leaf as it is less refined. Stevia leaf is a great way to enjoy sweetness without it effecting blood sugar.

With a Cupful of REAL juice,





P.S. I hope you get the mud out of your eyes and can focus clearly too!  Join me on a 2 week “no sugar” cleanse. Message me if you need any guidance.





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2 Comments on "Mint Berry Juice {low natural sugar & no refined sugar}"

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