Chapter 1

Drinks

Source of pleasure and health or despair and illness.

After breathing, drinking is the next physiological activity that man carries out at birth. And throughout his life span, he will continue drinking every day, whether water or any other liquid from the wide range placed at our disposal by nature and the food industry.

There are refreshing, nutritional, and healing drinks such as juices, smoothies, broths, and infusions; however, there are also others that cause weight gain such as sugar-sweetened soft drinks or those whose consumption is linked to damage in several organs, violent behavior and accidents, as occurs with alcoholic beverages. There are drinks that heal and drinks that kill.

Since we are bound to drink, it is helpful to recognize the characteristics of each drink type in order to wisely choose which to drink. The first chapter of this book is devoted to this descriptive undertaking.

Chapter Summary

Alcohol 16

Alcohol-free Beer 34

Alcohol-free Drinks 34

Alcohol-free Wine 34

Alcoholic Drinks 46

Almond, Milk 31

Atole (Corn Flour Drinks) 26

Bitters 35

Caffeine 44

Caffeine Drinks 44

Cereal-based Drinks 26

Cocktails 36

Coffee 44

Cow's Milk 42

Drinks, Types 14

Chicha Morada
(Purple Corn Drink) 27

Energy Drinks 45

Guarana 44

Horchata (Tiger Nut Milk) 29

Juices and Smoothies 18

Liqueurs 34

Malt 26

Machines to Make
Juices and Smoothies 22

Maté 44

Mote con huesillo (Wheat
and Peach Drink) 26

Oat, Milk 32

Oral Anticoagulants 19

Plant-based, Milk 28

Quinoa, Milk 33

Sintrom, Interactions 19

Smoothies 18

Soft Drinks 43

Soy, Milk 30

Sweeten Drinks 24

Tea 45

Tereré (Maté Made
with Cold Water) 45

Water 16

Wine 34

What to Drink?

Overview of all drinks in this book.
See complete index of drink types on page 334.

Water (p. 16)

The quintessential drink. Indispensable in any circumstance, diet or cure.

- Vital for life. Cleans and refreshes the body.

Juices (p. 18)

Liquids obtained from fruits and vegetables by way of mechanical procedures, whether mixed, squeezed, or pressed.

- Rich in vitamins and antioxidants.

Smoothies (p. 20)

Derived through grinding or liquefying (blending) of fruits, generally, although it can also be of vegetables. Optionally, water, plant-based milk, or cow's milk can be added.

- Its content in fiber, vitamins, and other nutrients is the same as that of the fruits and vegetables used to prepare them; however, in a semi-liquid state.

Cereal-based drinks (p. 26)

Among them are malt in Europe, atole in Central America, and chicha in South America's Andean countries.

- Nutritive and digestive.

Plant-based milk (p. 28)

Made from grains such as oats; seeds like soy; or tubers such as tiger nuts. A healthy alternative to cow's milk.

- Source of proteins, essential fats, vitamins and minerals.

Alcohol-free drinks

- Alcohol-free wine (p. 34).
- Alcohol-free beer (p. 35).

- Virgin cocktail drinks (p. 36).

Lemonades (p. 244)

Drinks prepared with lemon juice dissolved in water and, optionally, with sugar or other ingredients.

- Purifying and detoxifying.

Vegetable broths
(p. 246)

Liquids obtained from cooking one or several vegetables in water.

- Source of mineral salts.

Infusions (p. 247)

Obtained through adding hot water to leaves, flowers, or other plants.

- Digestive, laxative, sedative, etc.

Cold soups

Prepared with blended vegetables such as gazpacho.

- Source of vitamins and minerals.

Other drinks

- Nectars: Fruit nectar is the name of a drink commercially prepared consisting of:
  - Water
  - Pulp and fruit juice (minimum 50%)
  - Artificial sugars or sweeteners
  - Additives such as citric acid

It can be said that nectar is juice from fruit with its pulp, diluted with water. Its content of vitamins, minerals, and antioxidant phytochemicals is less than that of fruit juices. If fresh juice is available, it is preferable to nectar.

- Aguas frescas: Typical of Mexico and Central America; very popular non-alcoholic drinks. They constitute a good alternative to soft drinks. They are prepared with tamarind, chia (p. 178), rice, (p. 138) or hibiscus flowers (p. 86).
- Syrups: Thick, sugar or corn-based drinks with juice from fruits, vegetables, or other medicinal products.

Drinks with drawbacks

- Cow's milk (p. 42).
- Soft drinks (p. 43).
- Tea, coffee, maté, and guarana
  (p. 44).
- Energy drinks (p. 45).

Harmful drinks

- Alcoholic drinks of any type
  and any alcohol content, from beer and wine to even brandy and tequila (p. 46).

Healthy Drinks

Water

No other beverage quenches thirst like fresh and pure water.

No matter how much juices, smoothies, and other drinks are consumed, there is a liquid that should never be lacking: water. Any of the detoxifying or weight-loss treatments described in the last three chapters must be accompanied by a number of glasses of water per day.

Water is the universal solvent of living matter. It cleanses the body inside and outside. Yet, at the same time, water can also be the medium for undesirable toxins to enter the body. For that reason, it is important to choose what water to drink.

What water to drink?

- Drinking water: It is the one legally suitable for human consumption. The laws regarding water quality, in many countries, allow drinking water that contain small but important quantities of numerous toxins such as arsenic, cadmium, or cyanide. The cumulative, toxic effects of small quantities of toxins consumed daily with drinking water are yet to be thoroughly studied.
- Alkaline or ionized water: It is obtained by treating drinking water through electrolysis or other electrical processes. According to its proponents, the alkaline pH (close to 8.8) of this type of water makes it effective in neutralizing excessive acids in the blood. An antioxidant and anti-aging effect is attributed to this kind of water; however, there is not sufficient scientific support to justify it.
- Filtered water: Drinking water that has passed through a filter, normally of activated carbon. The filters generally eliminate suspended particles, microorganisms (not viruses, which are filterable), chlorine and pesticides, but they allow the majority of chemical contaminants to pass.
- Mineral water: Originates from springs, supplies a variable amount of minerals. When bottled, it guarantees being germ-free.
- Water treated by reverse osmosis: It is practically pure water. Thanks to special membranes, between 90% and 95% of mineral salts and contaminants are eliminated in drinking water.
- Purified water: Drinking water, which undergoes diverse processes such as chlorination, filtration, reverse osmosis, and ozonization.

- Distilled water: Chemically pure water; water and nothing but water. The process of distillation consists of boiling the water and then cooling the steam in order for it to condense and form drops of pure water. Distilled water is the most pure, toxin-free drink there is. These are its advantages:
  - Does not contain any microorganisms, viruses, bacteria, or parasites as it has been boiled. This ensures it will not transmit gastroenteritis or any other infectious disease.
  - Does not contain heavy metals or chemical contaminants as their deposits remain in the boiling container, or if volatile, in the carbon filters that are components of distillation devices.
  - It is true that distilled water does not supply mineral salts of any kind, calcium, potassium or others unlike drinking mineral water. At the same time that it lacks salts, it is also free of toxins.

How much water to drink?

Drinking only when thirsty may not be sufficient to maintain good hydration. If the kidneys function properly, it is advisable to drink as much water to produce clear-colored urine. If the color of urine is dark yellow, it means that you are not drinking enough water.

- In general, six to eight glasses (1.5 - 2 liters) per day are sufficient; yet, such quantity depends on ambient temperature and type of diet.
- During cures, two to four glasses (from 0.5 to 1 liter) tend to be enough.

Distilled Water, the Safest

The lack of mineral salts in distilled water does not pose any health risk. Any fruit or vegetable, whole, in the form of juice or broth abundantly offsets the lack of minerals in distilled water. Obtaining minerals from drinking water also implies consuming many undesirable toxins.

Distilled water contains neither toxins nor any type of germs, and it is perfectly suitable for human consumption.

Household water distiller.

Healthy Drinks

Juices and Smoothies - 1

The most refreshing and healthiest drinks next to water.

The making of juices and smoothies implies having to mechanically process fruits and vegetables. And like all food processing, it poses advantages and some drawbacks.

Advantages of juices

- Natural: Juices are made with raw and fresh vegetable foods, thus allowing full advantage of their preventive and healing power.
- High doses of vitamins and antioxidants: Juices allow you to consume many vitamins, minerals, and antioxidants that could hardly be obtained by eating whole foods. For example, chewing six carrots requires time and good teeth; however, consuming them in juice is available to everyone. The high concentration of active principles in juices makes them appropriate for the prevention of many diseases.
- Optimal absorption: By not containing insoluble fiber (hard fiber), juices allow an easier and quicker digestion and absorption of vitamins, minerals, and antioxidants than those of whole foods.
- Detoxifiers and purifiers, which makes them ideal to eliminate toxins and lose weight.
- Taking advantage of all parts of vegetables: Broccoli stems, cauliflower base, or artichoke stems, for example, tend to be discarded. However, they can be utilized for juice.
- Better acceptance: Juice from vegetables is normally better received and tolerated than whole-cooked vegetables themselves, especially by children.

Benefits of smoothies

- They contain all the fiber: Smoothies contain all components of the whole fruits and vegetables used to make them. A greater amount of fiber ensures slower absorption of glucose and a more marked laxative effect.
- Satisfying: As they contain all the fiber from fruits and vegetables, they are more satisfying than juices, which is useful to reduce appetite in weight-loss cures.
- Nutritive: Smoothies or shakes tend to include plat-based milk (optionally from cows), seeds and other nourishing ingredients; thus, they can eventually replace solid food (see p. 28).

Disadvantages of juices
and smoothies

- Stomach discomfort: If they are consumed too fast and without diluting, they can cause slight, short-duration discomfort.
- Increased glucose: Juices and smoothies with added sugar can cause sudden increases in the level of blood glucose. Whereas natural juices and smoothies without added sugar are tolerated even by diabetics (see p. 272).
- Excess of nitrates: Leafy vegetables (such as spinach), especially if they have been cultivated in a greenhouse, as well as tubers or roots such as beet (beetroot) stemming from conventional cultivation (non-organic), can contain a higher proportion of nitrates. Nitrates are natural ingredients in vegetables and leafy greens; however, their level increase when chemical fertilizers are abused. A high intake of food-based nitrates does not signify health problems for the majority of adults, but it does for children under the age of three. It is recommended that children do not consume more than 200 g of spinach per day, which is very unlikely to occur.
- Interaction with oral anticoagulants: By containing vegetables and fruits rich in vitamin K, they can cause interactions with oral anticoagulants (see attached table).

Sintrom or Warfarin:
Interactions with Certain Juices

Patients being treated with Sintrom or Warfarin (oral anticoagulants) must take precautions when consuming drinks rich in vegetables or other foods rich in vitamin K. It is understood that a drink or food is rich in vitamin K when one portion provides more than 20% of this vitamin's daily requirement.

Juices and smoothies with some of the following ingredients are rich in vitamin K:

- Spinach
- Cabbage
- Other vegetables
- Tomatoes and other produce

Sintrom and Warfarin neutralize the action of vitamin K, thus, when having drinks rich in this vitamin it requires:

- More frequent monitoring of prothrombin time (INR ratio)
- Possible increase of anticoagulant medication dosage

Prior to drinking juices rich in vitamin K, you must consult your doctor. Alcohol and many medications also cause interaction with Sintrom or Warfarin.

Morning Energy

Drinking juice in the morning supplies a natural energy impulse that renders the use of stimulants such as coffee unnecessary.

Healthy Drinks

Juices and Smoothies - 2

Excellent source of vitamins, minerals, and antioxidants.

Nutrients and antioxidants
in juices and smoothies

- Proteins: All juices contain a considerable amount of proteins. For example, a glass of carrot juice provides 2 g of proteins, the same as in two tablespoons of yogurt.
- Sugars: Primarily in fruit juices.
- Fats: Few, but high quality such as essential omega-3 fatty acids in green juices.
- Vitamins:
  - Hydrosoluble, primarily C and those from group B (except B12).
  - Liposoluble such as A (provitamin in the form of beta-carotene and other carotenoids), E and K. Recently, it has been discovered that vitamin K protects against osteoporosis and diabetes.

- Minerals: Magnesium, calcium, iron, and zinc, easily absorbed.

- Fiber: Mainly of soluble type formed by pectins, gums, and mucilages.
  - Insoluble fiber: Increases volume of feces and prevents constipation.
  - Soluble fiber: Makes feces softer, facilitates bowel movements (defecation). Regulates glucose absorption; nourishes bacteria in the intestinal flora (prebiotic effect).

- Phytochemical antioxidants: Such as lycopene, polyphenols, anthocyanins, and chlorophyll. In addition to supplying color to juices, they protect against cancer, degenerative diseases, and aging.
- Enzymes: Facilitate digestion; relieving the work in the stomach, intestines, and pancreas.

Making of juices and smoothies

To properly make a juice or smoothie, it is advisable to follow the steps below:

- Thoroughly wash fruits and vegetables.
- When possible, peel them if they are not organically grown.
- Discard moldy and damaged parts.
- Remove pits (stones) and seeds whenever possible, especially from the Rosaceae family of fruits such as peaches and apples. Softer seeds as those in cucumbers, grapes, and citrus can constitute part of the juice. Papaya seeds are medicinal (anti-parasitic plants) but they add a spicy flavor.

Preserving juices and smoothies

The ideal is to consume juices and smoothies freshly made. However, if it is not possible, their nutritional value and properties can last up to three days following this simple advice:

- Add the juice from half a lemon for each glass of juice or smoothie, in the event it is not a part of its ingredients. Lemon is a powerful antioxidant that prevents breakdown of nutrients.
- Store in a closed container. Contact with oxygen promotes oxidation of vitamins and antioxidant phytochemicals of juices and smoothies, their most delicate ingredients.
- Preserve in the refrigerator. Heat and light also accelerate the breakdown of vitamins and antioxidants; therefore, a cold and dark space benefits their preservation.

Low in Calories

Green juices and smoothies obtained from vegetables and other fresh leafy greens are detoxifiers and very low in sugar; for this reason they are essential in a weight-loss cure (p. 290).

The Three Enemies of Preservation

Air, light, and heat are the three great enemies in the preservation of juices and smoothies.

Healthy Drinks

Juices and Smoothies: Machines

Without the aid of machines, transforming fruits and vegetables
into liquids proves to be very difficult.

Blender (Mixer)

Fully breaks up the fruit, without eliminating any of its components.

- Advantages: Smoothies contain all fruit or vegetable components, but in a semi-liquid state.
- Drawbacks: Some vegetables such as carrots, celery, or radishes and some fruits such as apples turn out very thick and must be diluted with another liquid.
- A smoothie contains: The same as a fruit or vegetable; however, crushed.

Centrifugal Juice Extractor

Separates insoluble fiber from juice.

- Advantages: Speed.
- Drawbacks: The high-speed spin of the blades heats up the food and can cause the degradation of some vitamins.
- Juice contains:
  - The major part of vitamins, minerals, antioxidants, and enzymes from solid food.
  - Only soluble fiber, but not insoluble.

Masticating Juicers

Obtain juice by pressing fruits and vegetables through augers that spin at low speed.

- Advantage: Because it spins at low rpm's, heat is not produced as in extractors and blenders; in this manner, there is no loss of nutrients.
- Drawbacks: Slowness, higher price.
- The juice contains:
  - Majority of the vitamins, minerals, antioxidants, and enzymes.
  - Soluble fiber and a portion of insoluble.

All Machines Used to Produce Drinks
Spain | Hispanic America | Anglophones | Features | Illustration
Licuadora | Extractor de jugo Juguera | Juicer Juice Extractor | Electrical appliance used to extract juice from fruits and vegetables through centrifugation. |
Batidora de vaso | Licuadora | Blender | Electrical appliance with an electric motor that causes blades to spin, which grind or crush food. |
Batidora de mano (brazo) | Batidora de mano | Hand Blender | Electric appliance that makes it possible to grind the ingredients of a recipe in the same container where prepared. |
Extractor masticador | Extractor masticador Exprimidor masticador | Masticating Juicer | Electric appliance used to extract juice from fruits and vegetables through pressure. |
Exprimidor | Exprimidor | Citrus Juicer | Device to obtain juice from citrus. |
Picadora | Picadora | Food Chopper (suitable for nuts) | Electrical appliance used to chop food, especially apt for seeds. |
Pasapuré | This device is unknown. Its equivalent is the potato masher, crusher. | Vegetable Mill | Spinning filter used to grind soft foods such as tomatoes or vegetables and cooked leafy greens by turning them into puree or cold soup. |

* The term in bold is used in this book by preference.

Healthy Drinks

Sweeten Drinks

Among all available options,
stevia and molasses are the most recommended.

It is estimated that, in the Western modern diet, 14% of all calories come from added sugars1, a good portion of them making up part of our drinks. Coffee, soft drinks, and sodas generally contain considerable amounts of sugar, which increases the risk of:

- Obesity
- Type-2 diabetes
- Osteoporosis
- Cardiovascular diseases

Recommendations

As part of the ingredients of drinks in this book, a sweetener is only added when it meets a specific function, apart from sweetening, as with the case of molasses in some smoothies.

When no sweetener is added, the consumer is left to choose the product to be utilized and its amount, taking into account the following recommendations:

- Reduce the amount of sugar or sweeteners added to drinks. In this manner, an excess of calories can be avoided and the natural flavor of juices, smoothies, and infusions can be greatly enjoyed.
- Preferably use non-nutritive sweeteners (without calories), such as stevia.

1 Fitch C, Keim KS; Academy of Nutrition and Dietetics. Position of the Academy of Nutrition and Dietetics: use of nutritive and nonnutritive sweeteners. J Acad Nutr Diet. 2012 May;112(5):739-58. PubMed PMID: 22709780.

Non-nutritive Sweeteners (Without Calories)

Natural based

They are extracts from very sweet-flavored, diverse plants; yet, do not provide calories.

- Stevia (Stevia rebaudiana): Tropical plant recommended for diabetics and hypertension sufferers. It is generally used in liquid form extract.
- Luo han guo (Siraitia grosvenorii): Fruit of a Chinese plant whose extract has been approved by the US Food and Drug Administration (FDA).
- Yacón (Smallanthus sonchifolius): Andean tuber with a sweet flavor thanks to some non-absorbable sugars. It is used in the form of syrup.

Artificial based

- Acesulfame K, aspartame, neotame, and saccharin: Although they do not supply calories, some studies have shown that they promote weight gain because they cause an increase in caloric food consumption.
- Sucralose (Splenda): Substance manufactured through a chemical alteration of table sugar (sucrose) to sweeten without adding calories.

Sugar Becomes Addictive

The craving for sweet is innate. However, be careful: the more you consume, the more you need.

Stevia, the Most Utilized Sweetener (Zero Calories)

Due to its easy and safe use, Stevia is the most used, non-caloric, and recommended. About three drops are equal to a teaspoon of white sugar.

Nutritive Sweeteners (With Calories)

These sweeteners give drinks or food a sweet flavor. As they contain sugars, calories are contributed. In addition to sugars, all of them contain vitamins and minerals in varying quantities, except refined sugar.

Molasses or sugar cane syrup

- It is obtained by concentrating sugar cane juice through a cooking process.
- It is the most nutritive sweetener of all: rich in iron, magnesium, and B-group vitamins.

Piloncillo/panela
(brown sugar cones)

- Also given other names such as raspadura, chancaca, empanizao or tapa de dulce.
- It is attained by solidifying molasses.
- Its nutritive value is high, equal to molasses.

Brown, dark or raw sugar

- Varieties: Muscovado or centrifuged sugar.
- It contains a certain amount of vitamins and minerals; yet, considerably less than molasses.

- Caution: There is a type of brown sugar that should actually be called light brown sugar, which consists of refined sugar with caramel coloring.

Maple syrup

- It contains antioxidant polyphenols, especially dark colored.
- It is used in purifying treatments (see p. 226).

Agave syrup

- Obtained from the sap in the stems (fleshy leaves) of blue agave or maguey, a very abundant species of cactus in Northern Mexico.
- Raw cactus syrup promotes the growth of beneficial intestinal flora (prebiotic effect).
- Well tolerated by diabetics.

Bee honey

- It is the oldest sweetener. Although it hardly provides vitamins and minerals, it contains some anti-microbial activity proteins.

Algarrobina (black carob syrup)

- Thick syrup similar to honey and consisting of a dark color obtained from the carob tree native to Peru.
- It contains proteins and vitamins, besides sugars.

Arrope (grape syrup)

- Syrup obtained through the cooking and dehydration of grape juice. Different fruits such as cactus fruit (prickly pear) or melon can be added.

Corn syrup

- Corn syrup, high in fructose, is the most widely utilized caloric sweetener by the food industry. It is a refined sugar and with limited nutritional value.

White or refined sugar

- The least nutritive and healthy of all sugars.
- Refined through additives such as sulfur dioxide and phosphoric acid.
- It only provides empty calories.

Molasses and Piloncillo/Panela (Brown Sugar Cones)

Among all caloric sweeteners, molasses and its solid form, piloncillo/panela (brown sugar cones), are the most nutritive, followed by unrefined sugar.

Additionally, all of these have a high antioxidant capacity.

Sugars

Approximately 65 calories per tablespoon.

Antioxidant Content of Different Nutritive Sweeteners (Caloric)1

- High: Molasses, unrefined sugar
- Medium: Maple syrup, brown sugar, honey
- Low: Refined sugar, corn syrup, agave syrup or nectar

1 Phillips KM, Carlsen MH, Blomhoff R. Total antioxidant content of alternatives to refined sugar. J Am Diet Assoc. 2009 Jan;109(1):64-71. PubMed PMID: 19103324.

Molasses,
Honey or Syrups

Approximately
50 calories per tablespoon.

Healthy Drinks

Cereal-based Drinks

Although all drinks depicted below are alcohol free, beware!
Cereal-based alcoholic beverages do exist.

Cereals are understood as the seeds or grains of different species from the Gramineae botanical family such as wheat, rice, and corn. Cereals are the basis
of human nutrition, but also the raw material to prepare nutritional drinks.

Malt

Drink obtained from grains of barley, a cereal similar to wheat; germinated and kilned (roasted). Malt contains proteins, B-group vitamins (particularly B9 folate), and minerals such as iron, zinc, and calcium.

Because it is nutritive and energizing, malt is recommended to athletes, children, pregnant
and breastfeeding women.

Mote con huesillos
(wheat and peach drink)

Typical Chilean drink, very refreshing, made from boiled wheat and sun-dried peaches called huesillos. It provides carbohydrates and wheat proteins as well as vitamins and antioxidants from peaches.

Preparation

- Soak the sun-dried peaches overnight.
- Cook sun-dried peaches for half an hour in sugar-added water (preferably, unrefined or brown sugar—piloncillo or panela,—and in a small quantity) and a stick of cinnamon or cloves. Instead of sugar, sugar cane syrup (molasses) or bee honey can be used.
- Add the boiled wheat and drink cold.

Atole (hot maize drink)

Pre-Hispanic origin drink made from maize grains in water. Presently, it is usually prepared with these ingredients:

- Cornmeal (from 100 to 200 g per liter of liquid).
- A variety of fruits.
- Milk (it can be soy-based).
- Piloncillo/panela (brown sugar cones) or cane sugar.
- Vanilla or cinammon.

The mixed ingredients are heated on a low flame, without bringing to a boil, and the drink is served hot. Atole is consumed as an energizing breakfast accompanied by tamales (filled corn dough).

There are different varieties of atole, for example:

- Champurrado (thick, hot chocolate atole): It is a derivative of atole, which is obtained by adding chocolate and boiling it until the mixture thickens.
- Chilate (toasted corn, ginger, and peppercorn atole): Pepper or chili is added to the roasted corn, powdered chocolate, anise, ginger, and cinnamon. It is served hot with traditional sweets.

Peruvian emollient

Medicinal drink from Peru made from barley and medicinal plants, an example of the mixture of Inca and Spanish cultures. It is believed that the emollient had already been used in the Inca Empire, but solely prepared with medicinal plants. And, once the Spanish arrived, they added grains of barley, linseeds (flaxseed), and lemon to thereby obtain a multicultural and complete drink.

Presently, many emollient variants exist, but they all have in common barley, linseed or flaxseed, and medicinal plants. Maca can be added (Lepidium meyenii) to increase sexual stamina, cat’s claw (Uncaria tomentosa) to strengthen defenses, and other medicinal plants.

The emollient is mainly consumed hot, as well as cold, either in the morning with breakfast or in the afternoon.

Properties

- Diuretic, prevents kidney stones
- Laxative
- Digestive
- Lowers cholesterol and prevents diabetes, thanks to the soluble fiber in barley (beta-glucan) and linseed (flaxseed), which slow the absorption of sugars.

Ingredients of an emollient-type
(For four, 250 ml serving)

- 1 cup of roasted barley
- 1 cup of linseed (flaxseed)
- 6 boldo leaf
- 1 cup of corn silk (corn stigma)
- 4 fresh-squeezed lemons

- Optional: quince and other medicinal plants

Preparation

- In a pot filled with 1 liter of water, add all ingredients, except the lemon juice, and boil for one hour or until the barley grains crack.
- Put through a strainer.
- Add the lemon juice.
- Sweeten to taste, preferably with Stevia, but optionally with molasses (cane syrup) or with bee honey (see p. 25).

Other cereal-based drinks

- Chicha morada (purple corn drink) (p. 80): Unfermented drink typical of Peru derived from purple corn. It is antioxidant and anticarcinogenic. Different forms of chicha morada, likewise alcohol free:
  - Chicha from the East of Bolivia: Prepared with purple corn and peanuts.
  - Colada morada (spiced fruit drink) from Ecuador: Besides purple or black corn, Andean blueberries and other fruits are added to intensify the purple color of the drink, making it even more antioxidant than chicha morada.

- Mexican horchata (rice drink) (p. 138): In Mexico, horchata is the name of a drink made from rice, coconut or almonds and cinnamon. It is normally consumed during breakfast as an energy and healthy drink. Highly recommended in the event of diarrhea.
- Kurozu (black vinegar) (p. 307): Typical Japanese drink prepared with brown rice. It is also called black vinegar and used as a weight-loss product.

Frothy Malt

Malt with carbonated gas is similar to alcohol-free beer; yet, sweeter and without the typical bitter flavor of hop that is characteristic to all beers.

Healthy Drinks

Plant-based Milk

White liquid whose nutritive value is similar to cow's milk,
but prepared with grains, seeds or tubers.

Plant-based milk, also called horchatas or
"...–based drinks," constitute a healthy alternative to cow's milk, for children and adults alike. Breast-fed children, nonetheless, need mother's milk for at least the first six months of life, and no other drink may substitute it, except for dairy formulas when maternal breastfeeding is not possible.

Common characteristics in all plant-based milk

- All contain:
  - Proteins and sugars
  - Omega-3 poly-unsaturated fatty acids (hardly present in cow's milk)
  - Vitamin E (cow's milk scarcely contains this vitamin)
  - Iron (more than in cow's milk), calcium (less than in cow's milk) and other minerals
- All lack:
  - Lactose
  - Gluten (with the exception of oat-based)
  - Cholesterol
  - Vitamin B12 (excluding enriched ones)

Making of plant-based milk

1. Soak the grains, seeds or tubers (150 to 250 g
to obtain 1 liter of beverage), usually overnight.
A sufficient quantity tends to be 250 g.

2. Remove the water used for soaking.

3. Alternatively, add dates or raisins as sources
of healthy sugars (approximately one handful per liter of water).

4. Add enough water as to cover the grains, seeds or tubers, and crush them until a smooth paste is achieved.

5. Strain through a cloth or metallic filter.

6. If you wish to sweeten it, use Stevia (non-caloric sweetener) or perhaps molasses, unrefined sugar, panela or piloncillo (brown sugar cones). If desired, add a pinch of cinnamon or vanilla.

Rice Milk

The most digestive of all plant-based milk. Ideal in the event of gastritis, gastroenteritis, colitis, and whenever diarrhea is present. Recommended for hypertension sufferers.
It is low in fat and proteins.

Hazelnut Milk

Richer in poly-unsaturated fatty acids and vitamin E than other plant-based vegetables. It contains less sugar than most other milk. Recommended in case of dyspepsia (poor digestion) and diabetes.

Canary Seed Milk

Canary grass is the seed of a plant (Phalaris canariensis) used as birdfeed, which is cultivated in Mexico and the Middle East. There are scientific findings regarding its beneficial effect on diabetes, high blood pressure, and high cholesterol; however, many unfounded properties are attributed to it.

To produce canary seed milk, seeds free of silicon fibers in its hulls should be utilized, as these fibers can cause cancer of the esophagus.

Tiger Nut Horchata

Made from tiger nuts, small tuber from the plant Cyperus esculentus, belonging to the same botanical family as papyrus. The region of Valencia (Spain) is famous for its tiger nut production and its delicious horchata.

It provides, in addition to carbohydrates, unsaturated fats, proteins, vitamins B and E, and minerals such al calcium, magnesium, and iron.

It contains highly digestive enzymes that facilitate digestion. Recommended in the event of diarrhea or colitis.

Other Plant-based Milk

- Soy milk (p. 30)
- Almond milk (p. 31)
- Oat milk (p. 32)
- Quinoa milk (p. 33)
- Coconut milk (p. 222)

Each Serving
(250 ml glass or cup) Contains

Calories

131

7%

Sugars

9.7 g

11%

Fats

4.2 g

7%

Saturated
Fats

0.5 g

2%

Sodium

0.12 g

5%

Proteins

8 g

16%

Fiber

1.5 g

6%

from GDA (Guideline Daily Amount) for an adult

Plant-based Milk

Soy Milk

It is the most popular of all plant-based milk, and the richest in proteins. The use of packaged soy milk is recommended.

Soy milk or soy drinks are the most nutritional of all plant-based milk. Their proteins are complete and their fats are healthy thanks to their omega-3 fatty acid content.

Properties

Besides those that are common to all plant-based milk (p. 28), soy milk:

- Contains 15 times more iron than cow's milk.
- Tends to be enriched with calcium (packaged), supplying the same proportion as cow's milk (about 120 mg per 100 ml). There is a production of non-transgenic brands.
- Is free of animal hormones, in contrast to present-day cow's milk that contains estrogens and other hormones.

- Protects against breast and prostate cancer (two of the most common) and against osteoporosis.
- It does not promote allergies, asthma, and the production of mucus, as occurs with cow's milk.

Clarification
regarding phytoestrogens

- Although the name can lead to confusion, the effects of phytoestrogens are not the same as those of animal-based estrogens.
- Phytoestrogens in soy do not promote cancer, as stated without foundation in some spheres—quite the contrary—they protect against it. Numerous laboratory research and epidemiological studies on humans confirm this.
- Soy isoflavones and other phytoestrogens are widely available in plant-based foods. All seeds contain them in variable amounts, especially legumes. If phytoestrogens were harmful, those who consume excessive seeds as part of a healthy diet would have a higher risk of cancer; however, reality shows exactly the opposite.
- Most of the negative studies regarding the dietary use of soy have been conducted on animals, and are not applicable to humans.
- Phytoestrogens in soy and other seeds do not have feminizing or carcinogenic effects. On the other hand, these effects can be found in the actual estrogens contained in cow's milk, whose consumption is linked to prostate cancer.
- Women who have had breast cancer can have soy and its derivatives in normal amounts.

Nutritional and Cancer Preventive

Soy milk is the only plant-based whose nutritional value ends up being comparable to that of cow's milk; but, with many
health benefits.

Its capacity to prevent breast and prostate cancer is notable, particularly when consumed since adolescence.

Plant-based Milk

Almond Milk

It has a very pleasant taste and medicinal properties.

Almond milk or drinks are yet another alternative to cow's milk, especially when the latter causes allergy or intolerance. Nonetheless, while it has advantages over cow's milk, its nutritional value is inferior.

Some commercial brands enrich almond milk with calcium and vitamins A, D, and B12. The drawback is that they tend to include much added sugar.

Properties

Besides those common to all plant-based milk
(p. 28), almond milk is:

- Rich in B-vitamins and vitamin E.
- A source of calcium, magnesium, and potassium.
- Digestive.
- Suitable to replenish minerals after gastroenteritis or diarrhea.
- Recommended in the event of childhood eczema.
- Low in cholesterol.
- Prebiotic: It helps regenerate intestinal flora.

Ingredients
(For four, 250 ml servings)

- 250 g of almonds
- 4 - 6 dates or a handful of seedless raisins or two tablespoons of molasses or unrefined sugar
- 4 cups of water

- ½ teaspoon cinnamon or vanilla

Preparation

The same as for all plant-based milk in general. Almonds can be dehulled prior to crushing them by blanching them in boiling water.

Warning: Although with much less frequency than cow's milk, soy, hazelnut, or almond milk can trigger allergic reactions in sensitive individuals.

Each Serving
(250 ml glass or cup) Contains

Calories

91

5%

Sugars

15 g

17%

Fats

2.5 g

4%

Saturated
Fats

0 g

0%

Sodium

0.15 g

6%

Proteins

1 g

2%

Fiber

1 g

4%

from GDA (Guideline Daily Amount) for an adult

For Children

Almond milk is highly recommended for
children in the event of diarrhea or eczema.

Each Serving
(250 ml glass or cup) Contains

Calories

109

5%

Sugars

14.9 g

17%

Fats

2 g

3%

Saturated
Fats

0.2 g

1%

Sodium

0 g

0%

Proteins

3 g

6%

Fiber

2.2 g

9%

from GDA (Guideline Daily Amount) for an adult

Plant-based Milk

Oat Milk

Although not as rich in proteins and calcium as soy milk,
it ends up being more digestive and best tolerated by sensitive stomachs.

Although it is found in many stores, already prepared, oat milk or oat drinks can be easily made at home. Even though it only provides 1.2 g of proteins per each 100 g (soy and cow's milk, close to 3 g/100 g), oat milk also turns out nutritional and very digestive.

Properties

Besides those common to all plant-based milk
(p. 28), oat milk:

- Is nutritional: Source of proteins and B vitamins.
- Is easier to digest than soy and cow's milk.
- Is soothing to the stomach and intestine.
- Is generally well tolerated by those who suffer gluten intolerance.
- Is non-allergenic and appropriate in cases of allergy to soy or cow's milk.
- Is rich in soluble beta-glucan type fiber, having a prebiotic effect, which promotes the development of a balanced intestinal flora.
- Reduces the level of cholesterol and triglycerides.

- Promotes mental concentration and intellectual work.

Ingredients
(For four servings of approximately 250 ml)

- 150 g (about 10 tablespoons) of raw oat flakes
- 4 - 6 dates or a handful of seedless raisins or two tablespoons of molasses or unrefined sugar
- 4 cups of water

- ½ teaspoon cinnamon

Preparation

- Place oats together with dates, raisins or sugar in one cup of water in the blender and grind until a smooth paste forms.
- Add remaining water, mix, and allow to sit for two to four hours.
- Wring through a cloth filter, draining thoroughly.
- Add cinnamon and, optionally, Stevia.

Oats and Gluten

Oats are generally a gluten-free cereal and are well tolerated by celiac sufferers. There are, though, rare types of oats that can cause intolerance. Yet, in general, children or adults with celiac disease do not usually suffer undesirable effects due to regular consumption of oats, as long as it involves oat grains without added wheat.1

Oats can be contaminated with wheat due to the fact that both cereal grains are combined during harvesting or subsequent processing.

- Recommendation for celiac sufferers: They can consume oats; however, product packaging labeled as wheat and gluten free is preferable.

1 Kaukinen K, Collin P, Huhtala H, Mäki M. Long-term consumption of oats in adult celiac disease patients. Nutrients. 2013 Nov 6;5(11):4380-9. PMID: 24201240; PubMed Central PMCID: PMC3847736.

Plant-based Milk

Quinoa Milk

A very nutritional drink originating from the Andes.

Quinoa, along with potatoes, is a traditional food of the Andean peoples. Its grains are similar to cereal grains; yet, in reality it is not a cereal, thus, it does not belong to the Gramineae botanical family, but rather to the Amaranthaceae, just like spinach. However, the nutritional richness of quinoa exceeds that of cereals such as wheat and rice.

Quinoa is very low in fat; for this reason, adding a bit of oil, and lecithin to promote its dispersion is recommended.

Properties

Besides those common to all plant-based milk
(p. 28):

- Provides about 100 calories per 250 ml cup.
- Easy to digest, being that it does not contain lactose or gluten.
- Very well tolerated by celiac sufferers and by those with gluten intolerance.
- Its proteins are of high biological quality. Its proportion of amino acids is very balanced because it does not have a deficiency relating to lysine, which occurs with the majority of cereals.
- Satisfying effect, which contributes to its weight-loss impact.
- Non-allergenic. Appropriate in cases of allergy to soy or cow's milk.
- Low glycemic index, which makes it very advisable for diabetics.
- Reduces cholesterol level.

Ingredients
(For four servings of approximately 250 ml)

- 1 cup of quinoa
- 4 cups of water
- 1 pinch of salt
- 1 tablespoon of soy lecithin
- 1 tablespoon of soy or sunflower oil
- 1 tablespoon of agave or maple syrup

Preparation

- Soak quinoa for two hours.
- Bring quinoa to a boil, using the same water, for two to three minutes on low heat.
- Allow to cool and strain with a cloth filter.
- Add the salt, soy lecithin, oil, and syrup. Stir so that mixture is smooth.
- It can be preserved for two or three days in the refrigerator.

Quinoa milk stands out
due to the quality of its proteins,
more complete than other cereals.

Alcohol-free Drinks

Alcohol-free Wine and Beer

Healthy alternatives to the alcohol version of these drinks.

Those who do not want to do without the flavor of certain, typically alcoholic drinks such as wine and beer can now find non-alcoholic versions of those same drinks.

Alcohol-free wine

Alcohol-free wine is a healthy alternative to the consumption of typical wine. It is produced through eliminating the alcohol in fermented wine. Alcohol-free wine differs from grape juice—called must—since it has undergone fermentation and it contains almost no sugars.

It is clear that the cardio-protective effect of wine is not due to alcohol; rather, to the polyphenols originating from the grapes.

Alcohol-free wine or, better yet, the grape juice (must), protects the heart more than wine does without showing any of its many drawbacks.

Advantages

- It is exempt from the negative effects of alcohol (destruction of neurons, increased risk of cancer, and liver damage, among others).
- It preserves the resveratrol and polyphenols of wine.
- Unlike wine with alcohol, alcohol-free wine reduces the oxidative stress in the blood and prevents atherosclerosis or widening of the arteries.1

Alcohol-free sangria
(p. 102)

Very refreshing Mediterranean drink made with must and chunks of fruit.

Alcohol-free beer

A healthy alternative to ordinary alcoholic beer.

Advantages

- Ideal for hydrating after practicing sports.
- Stimulates the production of amylase and other digestive enzymes, something not produced by alcoholic beer or other alcoholic beverages.2
- Prevents thrombosis (formation of blood clots within blood vessels), better than alcoholic beer, according to a study by Deutsche Klinik fuer Diagnostik (Germany).3
- Promotes milk production in breasfeeding mothers.

Alcohol-free liqueurs

Generally prepared with a mixture of chemical products and natural and/or artificial flavors. They do not have any medicinal properties, besides completely lacking alcohol.

Virgin cocktails (p. 36-41)

Enjoyable drinks that can produce healthy effects by not containing alcohol.

Bitters

Bitters, also called bitter aperitifs, are intense-flavored, concentrated drinks prepared with plant-derived bitter flavors (chamomile, thyme, pennyroyal, and others). Alcohol-free bitters such as the Argentine amargo serrano are taken with ice and diluted with cold water, and have these beneficial effects:

- When enjoyed before a meal, they whet the appetite.
- They increase the production of digestive juices, including bile.
- They facilitate digestion.
- They fight flatulence (excessive intestinal gases).

Warning: The amargo de angostura (originating from Venezuela) and the fernet (of Italian origin) have a high alcoholic content (up to 45% alcohol), for that reason we do not recommend their use as healthy drinks.

1 Stocker R, O'Halloran RA. Dealcoholized red wine decreases atherosclerosis in apolipoprotein E gene-deficient mice independently of inhibition of lipid peroxidation in the artery wall. Am J Clin Nutr. 2004 Jan;79(1):123-30. PubMed PMID: 14684408.

2 Gerloff A, Singer MV, Feick P. Beer but not wine, hard liquors, or pure ethanol stimulates amylase secretion of rat pancreatic acinar cells in vitro. Alcohol Clin Exp Res. 2009 Sep;33(9):1545-54. PubMed PMID: 19485972.

3 Bassus S, Mahnel R, Scholz T, Wegert W, Westrup D, Kirchmaier CM. Effect of dealcoholized beer (Bitburger Drive) consumption on hemostasis in humans. Alcohol Clin Exp Res. 2004 May;28(5):786-91. PubMed PMID: 15166655.

Alcohol-free Drinks

Cocktails - 1

Alcohol-free cocktails, also called "mocktails" or virgin cocktails,
are in style and have many advantages over traditional cocktails.

Bloody Mary

The name of this cocktail, Bloody Mary comes from Queen Mary I of England (1516 - 1558), known as Mary Tudor, granddaughter of the Catholic king and queen of Spain. Queen Mary sadly became famous for instituting Roman Catholicism in England, subjecting the country to papal authority and cruelly persecuting protestants.

The original Bloody Mary cocktail is made with tomato and vodka; however, we can achieve an alcohol-free and stimulating beverage without the need to use vodka.

Ingredients (for one glass)

- 120 ml tomato juice
- 1 tablespoon lemon juice
- ¼ teaspoon Worcestershire sauce, all vegetarian (see box)
- ¼ teaspoon herb salt
- ¼ teaspoon cayenne pepper

- 2 ice cubes

Preparation

- Place all ingredients in the cocktail glass and stir.
- Serve in an appropriate glass, garnishing with a celery stick and a wedge of lemon.

Properties

- Aperitif
- Heart protective
- Anti-carcinogenic
- Moderate in calories
  (approximately 80 per 125 ml glass)

Traditional cocktails are prepared with liqueurs, with several of them combined. But, fortunately, there are alcohol-free healthy alternatives to cocktails, which some call mocktails.

The preparation of a cocktail, including non-alcoholic type, requires certain skill and creativity. Alcohol-free cocktails are enjoyable drinks that can give an alternative touch to a get together of friends.

Strong Flavor

A virgin Bloody Mary (alcohol-free) is a

strong-flavored and stimulating drink with all the properties of tomato juice.

Alcohol-free terremoto "earthquake"

Typical cocktail in the region of Santiago, Chile, used to combat the heat in the summertime. If the first glass is not enough, you may choose to have smaller ones that are called "aftershocks"; Also, you can begin with a "cataclysm" or a "tsunami" of the same cocktail, served in large pitchers.

Ingredients

- A slice of pineapple (or a scoop of ice cream)
- Grape juice (must) or alcohol-free wine
- A splash of grenadine syrup

Preparation

- Mix ingredients in a cocktail shaker.
- Serve in an appropriate glass garnished with half a slice of pineapple.

Properties

- Energy-giving
- Anti-anemic
- Moderate in calories
  (approximately 90 per 125 ml glass)

2. Agitate the cocktail shaker with finesse.

Tips for Preparing a Good Cocktail

1. Measure
ingredients well.

4. Chill glass
prior to serving.

3. Choose the appropriate glass.

All-vegetarian
Worcestershire Sauce

Worcestershire sauce, very popular in England, can also be made without animal-based ingredients like anchovies, which are a part of the original makeup. Although the presence of vinegar does not make it very healthy, Worcestershire sauce can be used sporadically and in a small amount to liven-up certain beverages or dishes.

Ingredients

- ½ cup apple vinegar
- 2 tablespoons soy sauce
- 2 tablespoons water
- 1 tablespoon brown sugar
- ¼ teaspoon ginger powder
- ¼ teaspoon mustard (dry or in powder)
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder (or half crushed garlic clove)
- 1/8 teaspoon cinnamon powder

- 1/8 teaspoon cayenne powder

Preparation

- Place all ingredients in a container and heat until boiling.
- Cook on low heat for a few minutes, constantly stirring, until the volume reduces in half.
- It can be preserved in the refrigerator for three months in a container.

6. Use the appropriate
fruits to garnish.

5. Frost the glass

(see p. 39).

Alcohol-free Drinks

Cocktails - 2

A cocktail correctly combines several, different–flavored beverages
to produce another drink with a new flavor and aroma.

Virgin piña colada

The Piña colada is a typical drink from Puerto Rico and from many islands in the Caribbean. The alcohol-free version that we offer is nutritional and digestive, besides being delicious and refreshing.

Ingredients (for three, 125 ml glasses)

- 1 cup pineapple juice
- ½ cup milk or coconut cream
- 1 banana

- ½ cup crushed ice

Preparation

- Place ingredients in blender and mix until reaching a somewhat thick texture.
- Sweeten to taste (it is not necessary).
- Garnish glass with a slice of pineapple and a maraschino cherry.
- Optionally, coat the glass rim with shredded coconut.
- Serve in chilled glasses and sip with a drinking straw.

Properties

- Digestive
- Antacid

- Energy-giving (about 162 calories per 125 ml glass)

Virgin san francisco

The Virgin San Francisco (alcohol-free) is a healthy, antioxidant, and rich in vitamin C delicious drink.

Ingredients (for three, 125 ml glasses)

- ½ cup peach juice
- ½ cup pineapple juice
- ½ cup orange juice
- Grenadine syrup

- Crushed and cubed ice

Preparation

- Place ice cubes in the cocktail shaker and add the peach, pineapple, and orange juices in equal parts.
- Agitate the cocktail shaker until it is all blended and your hands become cold.
- Coat the glass rim with a mixture of sugar and grenadine syrup.
- Place crushed ice in the glass and pour contents of cocktail shaker without completely opening, removing only the lid to filter the cocktail.
- Add the grenadine syrup.
- Garnish the glass with a slice of orange and a cherry.

Properties

- Antioxidant
- Vitaminic
- Anticarcinogenic
- Moderate in calories
  (about 78 per 125 ml glass)

The San Francisco is a refreshing
and flavorsome drink,
ideal for warm summer nights.

Algarrobina (carob syrup) cocktail “pisco eggnog”

As with all drinks in this book, we offer a healthy, non-alcoholic version of the algarrobina cocktail. This cocktail, typical of Peru, has carob syrup as its main ingredient, a delicious and nutritional syrup derived from the Peruvian carob bean, light in color, from the so-called pale or American carob tree (Prosopis pallida) belonging to the Leguminosae botanical family, same as the Mediterranean carob tree (Ceratonia siliqua).

Ingredients
(for six, 125 ml glasses)

- 5 tablespoons of carob syrup
- 1 cup of soy milk (Alternative: evaporated cow’s milk)
- 3 tablespoons of coconut or milk cream (the original recipe is prepared with two egg yolks, but using raw eggs is not recommended)
- 2 tablespoons molasses or honey
- 8 ice cubes

- Ground cinnamon

Preparation

- Mix all ingredients except the ice and cinnamon. A cocktail shaker can also be used to agitate and mix the ingredients.
- Add the ice cubes and continue blending until they are well crushed.
- Serve in glasses and sprinkle a little bit of cinnamon on top.

Properties

- Nutritional
- Antihypertensive
- Antianemic
- Moderate in calories
  (about 70 per 125 ml glass)

Rim-coating a Glass

Rim-coating consists of garnishing the cocktail glass with sugar or salt, depending on the type of drink. Normally, rim-coating is made by adding cinnamon or grenadine syrup to the sugar. In some cocktails such as a Bloody Mary,
it is made with salt and a bit of chili powder.

1. After having moistened the glass rim with a slice of orange or lemon, turn the glass upside down and brush its rim against a plate on which a thin layer of frosting product has been placed (sugar, salt, shredded coconut, chocolate shavings).

2. Keep the glass chilled
until serving time.

Alcohol-free Drinks

Cocktails - 3

Virgin cocktails are very suitable drinks for summer nights.

Virgin mojito

The mojito is a very refreshing type of cocktail drink typical from Cuba, which can also be prepared without alcohol, thus known as Virgin mojito.

Ingredients (for one, 150 ml glass)

- 8 mint or spearmint leaves
- 1 thin slice of ginger
- 1 lime, squeezed
- 1 tablespoon of brown sugar
- 60 ml (about 2 ounces) pineapple juice
- 60 ml (about 2 ounces) carbonated mineral water (soda, preferably)

- Crushed ice

Preparation

- Place mint or spearmint, lime juice, ginger, and sugar in a mortar and mash to blend them thoroughly, and in order for the mint to release its essence.

- Pour the previous mixture into a glass or goblet.
- Add the ice, pineapple juice, and mineral water.
- Garnish with a mint leaf and a wedge of lime.
- The rim of the glass or goblet can be moistened with a lime and frosted with brown sugar (see p. 39).

Properties

- Digestive
- Soothing
- Antihypertensive
- Moderate in calories (about 70 per 125 ml glass)

Virgin pisco sour

The pisco sour is Peru’s national cocktail that is prepared with clear hard liquor (aguardiente) from grapes cultivated in Peru’s coastal departments. But, unfortunately, its high alcohol content (between 38 and 48%) makes it harmful to health. For that reason, we propose a healthy, alcohol-free alternative: the Virgin pisco Sour.

Ingredients
(for a glass of approximately 200 ml)

- 125 ml (about 4 ounces) of non-alcoholic grape must
- 2 tablespoons lemon juice
- 1 tablespoon simple syrup (syrup with gum Arabic)
- One-half egg white

- 2 ice cubes

Preparation

- Place all ingredients in a cocktail shaker or blender and mix for five to ten seconds.

Properties

- Antianemic
- Tonic
- Energizing (about 190 calories per 200 ml glass)

Alcohol-free Caipirinha

See in Lemonades, p. 244.

Drinks with Drawbacks

Cow’s Milk

A very suitable milk for calves.

Cow’s milk is one of the most widely consumed drinks in Western countries. Its nutritional value is very high, as it provides 18 of the 22 most important nutrients.

However, the fact that cow’s milk is nutritional is not sufficient to be considered healthy. There is no question that cow’s milk is recommended for calves considering that is was designed for them. Precisely for that reason, cow’s milk contains three times the proteins and four times the calcium than human maternal milk.

Nonetheless, no matter how rich in nutrients it may be, cow’s milk does not prove to be apt for humans, and it cannot be recommended as a healthy drink, not even for children1 and certainly not for humans.

Drawbacks of cow’s milk

It is not easily digested by many children and adults, poorly tolerated due to its sugar content (lactose), causing allergies, low in iron… Increasingly, there are more studies that associate the consumption of cow’s milk with cerebrovascular accidents (strokes), coronary disease, endometrial, ovarian and prostate cancer as well as osteoporosis.

Sure enough, skeletal fractures are more common in people who imbibe an abundance of cow’s milk, contrary to what has been stated all along; and not only fractures but also cardiovascular diseases, aging, and mortality in general increase in proportion to milk consumption. These drawbacks of cow’s milk have been confirmed by one of the major studies carried out worldwide regarding the effects of its consumption, published by the British Medical Journal, after following up with nearly 100,000 individuals for twenty years.2

As other research has already indicated, an intake of cow’s milk in adulthood does not promote mineralization of bones nor does it protect against osteoporosis; on the contrary, the more it is consumed, the greater the risk of a bone fracture.

1 See the work written by the same author: Healthy and Strong: Nutritional Guide of Mothers, Kids, and Adolescents, p. 99 and 216.

2 Michaëlsson K, Wolk A, Langenskiöld S, Basu S, Warensjö Lemming E, Melhus H, Byberg L. Milk intake and risk of mortality and fractures in women and men: cohort studies. BMJ. 2014 Oct 28;349. PubMed PMID: 25352269.

Strong Bones

Plant-based milk, particularly soy milk, do indeed promote mineralization
of the skeletal system and protect against osteoporosis.

Drinks with Drawbacks

Soft Drinks

Perhaps refreshing; yet, do not quench thirst or contribute to health.

The so-called soft drinks, sodas, or soda pops are made with refined sugars such as corn syrup (high in fructose), coloring, extracts, and carbonic gas. Its habitual consumption is the cause of various undesirable effects among which the following stand out:

- Diabetes
- Obesity
- Kidney diseases, especially in the case of cola soft drinks1
- Low bone mineral density

- Osteoporosis

The Framingham study regarding osteoporosis showed that women who consume one cola soft drink per day, even if caffeine- or sugar-free, have 5.4% lower bone mineral density than women who consume fewer than one cola soft drink per month.2 The phosphoric acid contained in these beverages is principally responsible for its decalcifying effect.

1 Celec P, Behuliak M. Behavioural and endocrine effects of chronic cola intake. J Psychopharmacol. 2010 Oct;24(10):1569-72. PubMed PMID: 19423611.

2 Tucker KL, Morita K, Qiao N, Hannan MT, Cupples LA, Kiel DP. Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study. Am J Clin Nutr. 2006 Oct;84(4):936-42. PubMed PMID: 17023723.

Sugar-sweetened, Carbonated Soft Drinks Accelerate Aging

A study conducted at the University of California (United States) with 5,309 individuals has clearly demonstrated that habitual consumption of sugar-sweetened, carbonated soft drinks produces changes in the DNA associated with aging.1

Specifically, a 330 ml (12 oz.) can of sugar-sweetened and effervescent soft drink (cola soft drinks included) per day shortens telomeres (a section of the chromosomes linked to longevity) in a proportion equivalent to a rate of 4.6 years. This accelerated cellular aging is produced by the combination of sugar and gas in the same beverage, and it predisposes to degenerative diseases such as diabetes, heart conditions and cancer.

On the other hand, the same study revealed that the intake of fruit juices increases length of chromosomal telomeres and, as a result, improves longevity.

1 Leung CW, Laraia BA, Needham BL, Rehkopf DH, Adler NE, Lin J, Blackburn EH, Epel ES. Soda and Cell Aging: Associations Between Sugar-Sweetened Beverage Consumption and Leukocyte Telomere Length in Healthy Adults From the National Health and Nutrition Examination Surveys. Am J Public Health. 2014 Oct 16:e1-e7. PubMed PMID: 25322305.

Consuming Soft Drinks, a Health Risk

There are many refreshing and healthy drinks as to not resort to soft drinks made with artificial ingredients.

Drinks with Drawbacks

Coffee, Tea, Maté, and Guarana

Drinks with caffeine, a psychoactive alkaloid especially harmful
to pregnant women and to children.

Drinks with caffeine are some of the most consumed around the world, and bask in advertising sponsored by large commercial firms. However, despite some studies that show the positive effects of coffee and tea, the reality pertaining to these drinks involves numerous, well-documented drawbacks, although rarely disclosed.

Drawbacks
of drinks with caffeine

These are some of them:

- Sleep disorders.
- Gastritis and gastro-esophageal reflux (heartburn).
- Anxiety or hyperactivity (particularly in children).
- Cardiac arrhythmias.
- Anemia (coffee and tea interfere with non-heme iron absorption).
- Loss of calcium in urine.
- Gestational diseases.
- Physical and psychological dependency, possibly its most undesirable effect, manifested by:
  - Need to increase the dose to obtain the same effects, which is known as tolerance.
  - Withdrawal syndrome upon suspending its intake.

Sensitivity to caffeine depends on hereditary factors, which explains why it affects some people more than others.

Due to all of this, beverages with caffeine cannot be considered healthy and, if they are used, it should be extraordinarily, in very specific cases; yet, not in a habitual form.

There is a caffeine-detoxification treatment (see p. 252), recommended for all those who end up being harmed by the consumption of coffee, tea, maté or other caffeinated drinks.

Coffee

The protective effect of coffee is due to the antioxidant polyphenols contained in it, but it is only manifested when fewer than three cups are consumed daily.

There is no linear dose-response relationship, in contrast to what occurs with truly healthy beverages.

However, many plant-derived, antioxidant sources exist; more effective than coffee itself, and without its drawbacks.

- A cup of coffee contains about 100 mg of caffeine.

Subjective Effect

Under the effects of coffee, a student reads more pages and feels that he is moving along faster; in fact, he retains and absorbs less knowledge.

It has been already proven in the past that typists can key faster after drinking coffee, but they also make more mistakes.

Alternatives to Drinks with Caffeine

Coffee, tea, maté, and other beverages with caffeine do not provide any benefit that can otherwise be obtained from other drinks with an antioxidant effect; yet, non-addictive, such as these:

- Malt (p. 26) or chicory (coffee from cereals).
- Rooibos tea (p. 306): Antioxidant, digestive, caffeine-free, source of iron, does not require a sweetener.
- Medicinal plant infusions.
- Decaffeinated coffee.
- Fruit and vegetable juices.

Tea

Tea, like maté, is an infusion derived from plant leaves, while coffee is obtained through high-temperature roasting of seeds (above 200 ºC). This makes tea and maté richer in antioxidant polyphenols, in comparison to coffee, which slow down absorption of caffeine and partially neutralize its undesirable effects. This explains why tea and maté have less dangerous effects than coffee.

A cup of tea can be beneficial as medicine in the event of nausea, diarrhea or dizziness.

- A cup of black tea contains about 50 mg of caffeine.
- A cup of green tea contains about 40 mg of caffeine.

Kombucha

Fermented tea, high in sugar. Besides caffeine, it contains nearly 2% ethyl alcohol.

Guarana

The name guarana is understood to mean a non-alcoholic drink with or without carbonation, made with powder from seeds of the climbing plant Paullinia cupana.

It is used as a stimulant for athletes and for weight loss. It can cause arterial hypertension, cardiac arrhythmias, and insomnia.

- A glass of guarana beverage contains about 40 mg of caffeine.

Antioxidant but Unnecessary

Although tea is a good antioxidant, it is not necessary to consume it. There are many other antioxidant plants without the undesirable effects of caffeine.

Maté

A very popular drink in South America derived from the leaves of the plant Ilex paraguayensis.

Maté is a stimulant of the nervous system that, like coffee or tea, can provide temporary relief in the event of mental or physical fatigue. It is also employed in weight-loss diets.

Because it is drunk very hot, its intake is associated with esophageal cancer.

There are alternatives as much as or more effective than maté and without its addictive effects, which are primarily manifested in the form of headaches and discomfort.

Tereré

Typical drink of Paraguay made from maté (Ilex paraguayensis), aromatic herbs such as lemon verbena (Aloysia triphylla), mint (Mentha piperita) or cocum (Allophyllus edulis) and, optionally, citrus juice.

Although it contains maté, tereré has peculiarities that makes it differ from traditional maté:

- It is consumed cold; thus, turns out very refreshing and without the risk of damaging the esophagus.
- It contains considerably less caffeine than maté.
- The other plants it contains supply more medicinal properties.

Energy drinks

High in caffeine and sugar. They are dangerous for people with caffeine sensitivity.

- One can of an energy drink contains nearly 80 mg
  (or more) or caffeine.

Dangerous Combination

Energy drinks combined
with alcohol have very toxic effects on the nervous system and can end up causing cardiac arrest.

Harmful Drinks

Alcoholic Drinks

There exists no minimum amount of alcohol to be safely consumed.
Any amount has harmful effects to physical and mental health.

From the time Noah planted a vine and was inebriated by the fermented grape juice, alcoholic beverages have not ceased to cause all types of tragedy to mankind. Presently, we know that alcoholic drinks are the cause of:

- Cancer of the mouth, esophagus, stomach and breast, among others.

- Liver cirrhosis and other liver complications.
- Traffic accidents.
- Violent behavior.
- Neurological and psychiatric disorders.

The only safe and healthy behavior is zero tolerance. The many risks of its consumption do not compensate in any way the benefits attributed to low alcohol content such as wine or beer.

Alcohol and cancer

Meanwhile, some studies show that moderate doses of alcoholic beverages can have a protective effect on the heart in specific population groups, the same does not occur with cancer. All research shows that, whether in moderate or low doses, alcohol increases the risk of cancer.

One of the studies that has most clearly demonstrated the carcinogenic effects of alcohol in moderate or low doses was conducted with more than 350,000 European individuals from eight countries. The results show that cancer of the esophagus, stomach, liver, breast, among others, are significantly more frequent in moderate drinkers. In this study, published in the British Medical Journal 1 it is said that there is no minimum level of alcohol consumption under which the risk of cancer is reduced, and that the net effect of alcohol at any dose is harmful.

Consequently, the consumption of alcoholic beverages such as red wine should not be recommended with the objective of reducing cardiovascular mortality, as its presumed cardio-protective effect is nullified by the increase of cancer-causing risk.

1 Schütze M, Boeing H, Pischon T, et al. Alcohol attributable burden of incidence of cancer in eight European countries based on results from prospective cohort study. BMJ. 2011 Apr 7;342:d1584. PubMed PMID: 21474525.

No Alcoholic Drink Is Healthy

The promotion of wine as heart-healthy serves commercial interests more than scientific opinions.

Some Alcoholic Beverages

The presence of plant-based ingredients such as fruits or medicinal plants in some alcoholic beverages does not confer any medicinal properties to such beverages.

- Absinthe: High alcohol content beverage of European origin prepared with several herbs, primarily wormwood (Artemisia absinthium). It is banned in many countries because it is highly toxic to the nervous system.
- Hard liquor: Distilled alcoholic beverage from any plant-derived fermented juice with an alcohol content of 30 to 60%.
- Amarula: Creamy liqueur typical of South Africa prepared from the fruit of the tree known as the marula or elephant tree (Sclerocarya birrea). Amarula is reported to be an aphrodisiac, while the reality is that, based on its alcohol content (17%), it acts more like an inhibitor of sexual performance.
- Anise: Distilled beverage derived from the fruit of green anise (Pimpinella anisum), of a high-alcohol content (between 38 and 70%).
- Brandy: Hard liquor achieved through distillation of wine, which reaches up to a 60% alcohol content. Cognac is one of its most recognized varieties.
- Cachaca: Brazilian drink attained through distillation of fermented cane-sugar juice. Alcohol content between 38 and 51%.
- Sugar cane: Beverage with an alcohol content from 35 to 54% achieved by alcoholic fermentation and subsequent distillation of molasses (cane syrup), to which sugar and or caramel can be added. Argentine or Paraguayan sugar cane are two of the most known types.
- Chicha: Such is the name given to various beverages in Latin America that are achieved through alcoholic fermentation of corn or certain fruits. The majority of the chicha variations contain alcohol with the exception of Chicha morada (See p. 80), which is very healthy.
- Presence of methyl alcohol in chicha. Due to the rustic fermentation methods used to obtain chicha,
  it commonly contains a certain proportion of methyl alcohol, even more toxic than ethyl alcohol. Methyl alcohol, even in small doses, causes irreversible cerebral deterioration and especially damages the optic nerve, causing blindness.
- Guarapo: Beverage typical of Colombia, Central America and the Caribbean made with fermented sugar cane juice. Corn can also be added. Although a non-fermented version of guarapo exists, in the majority of cases it contains a certain amount of alcohol (up to 7%). Usual consumption of fermented guarapo is a cause of liver cirrhosis. It is interesting to know that in La Gomera, Canary Islands, guarapo is produced by slow-cooking Canary palm sap (Phoenix canariensis), and it does not contain alcohol.
- Gin: Achieved through distillation of barley and juniper berries and other aromatic plants. An alcohol content between 43 and 47%.
- Mead: Alcoholic beverage achieved through the fermentation of a mixture of water and honey. Its alcohol content ranges from 10 to 15%.
- Mezcal: Mexican liquor obtained through distillation of agave or maguey stalks, with an alcohol content above 45%.
- Pisco: Typical Peruvian liquor achieved through distillation of wine with an alcohol content of 43%.
- Rum: Achieved through fermentation and distillation of sugar cane juice. A 40% alcohol content.
- Tequila: Similar to mezcal with an alcohol content of 55% or greater.
- Vodka: Achieved through fermentation of barley, wheat or potatoes, with an alcohol content of 40%
- Whisky: Achieved through distillation of barley malt or other fermented cereals, with an alcohol content of 40 to 62%.