Spring brings an abundance of fresh produce and consequently the beginning of farmers’ market season. As the weather warms and flowers begin to bloom, vegetables also start growing and trees begin bearing fruit. This means more nutritious ingredients to enhance your meals, and more delicious flavors to round out sweet recipes!
Spring is the perfect time to indulge in sweet treats, what with the abundance of naturally sweet fruits that become available. Some of the most delectable and colorful spring offerings you can include in your desserts are strawberries, apples, apricots, kiwifruits, bananas, mangoes, blueberries, avocados, nectarines, cherries and peaches. [1][2]
But as you get in the mood for baking sweets and mixing up refreshing spring drinks, don’t forget the most important thing: your health. There’s a limit to the amount of sugar you can consume in a day and exceeding that limit can lead to serious health problems. Excessive sugar intake has been linked to obesity, diabetes and a higher risk of dying from heart disease. [3]
Fortunately, there’s a simple way to indulge your sweet tooth without compromising your health. Using organic natural ingredients like fresh fruit is the best way to ensure nutrition while avoiding harmful additives, pesticides and toxins. And instead of added sugars which lack nutritional value, you can sweeten your spring creations with a healthy sugar substitute like lucuma. [4]
What is Lucuma?
Lucuma, scientifically known as Pouteria lucuma, is a fruit native to the Andean region of Peru, Chile and Ecuador. Dubbed the “Gold of the Incas,” this subtropical fruit with a hard, green outer shell has been highly prized for centuries because of its creamy, sweet pulp, range of uses and nutritional value. [5]
The flesh of a fully ripe lucuma fruit has been described as somewhat dry with a pumpkin-like sweet flavor. While it can be eaten raw, it is said to have an odd aftertaste that some people find unappealing, which is why it is more popular as an ingredient in baked goods, ice cream, yogurt and desserts. In Peru, lucuma is a beloved ice cream flavor.
Because of its ability to sweeten any dish when added, lucuma is widely used as a natural sugar substitute and is mainly exported as frozen pulp or powder. In this form, lucuma is said to taste like “butterscotch and sweet potato with undertones of maple syrup or caramel.” [6] It is a great alternative to brown sugar but is not as sweet as table sugar, honey or even stevia.
Aside from pastries and desserts, lucuma powder can also be used to sweeten beverages. In fact, its subtle sweetness is just right for herbal teas, coffee, smoothies and nut milks. You can also use lucuma powder in your favorite oatmeal or chia pudding recipe although the powder notoriously doesn’t absorb water well.
5 Healthy reasons to switch to Organic Lucuma Powder*
Lucuma powder is the perfect sweetener to use for your sweet recipes this spring. Versatile and easy to incorporate into recipes, this natural sugar alternative also offers benefits no added sugar can. Here’s what makes lucuma powder a worthy addition to your spring pantry:
Naturally low glycemic index
Despite its natural sweetness, lucuma powder has a low glycemic index (GI) of only 25. [7] GI is a value assigned to foods based on how slowly or quickly they raise blood sugar levels. GI helps people with diabetes or prediabetes avoid foods that could worsen their condition. [8] For comparison, table sugar has a GI of 68, which is considered high.
High GI foods release glucose rapidly, while low GI foods release glucose slowly and steadily, making the latter more desirable. Lucuma’s low GI is due to its naturally low sugar content: For every 11 grams (g) of carbohydrate, lucuma provides only 2 g of fruit sugar. The rest are complex carbohydrates that help moderate lucuma’s impact on blood sugar levels.
Packed with essential vitamins and minerals
According to analysis of lucuma fruit’s nutrient composition, its raw flesh is an excellent source of essential nutrients. In addition to carbohydrates, lucuma powder also provides good amounts of plant protein, dietary fiber, vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin) and C, and minerals like calcium, iron, phosphorus and potassium. [9]
Despite its favorable nutrient profile, lucuma should still be consumed in moderation as part of a well-balanced diet to enjoy its benefits.
Contains potent antioxidants
Lucuma is a rich source of powerful antioxidants, such as vitamin C, carotenoids like xanthophylls and beta-carotene, flavonoids like catechin and epicatechin, and triterpenoids like lupeol and beta-amyrin. In fact, according to studies, lucuma boasts one of the highest concentrations of phenolic compounds, which are well-known plant antioxidants, among Peruvian fruits. [10]
Good source of dietary fiber
Dietary fiber is an important nutrient for maintaining good health. A type of complex carbohydrate, fiber aids digestion and helps regulate your body’s use of sugar from food. [11] There are two types of dietary fiber: soluble and insoluble. Soluble fiber feeds the beneficial microbes in your gut while insoluble fiber speeds up the movement of food through your digestive system, thus supporting optimal bowel regularity. [12]
Lucuma is a good source of dietary fiber, particularly the insoluble type.
Versatile and easy on the stomach
As mentioned above, lucuma powder can be stirred into healthy drinks, used as a sugar substitute in baking, or mixed into your favorite snacks and desserts to enhance their flavor and sweetness. Because it is a low glycemic sweetener, lucuma is not likely to cause blood sugar spikes. It also doesn’t need to be refrigerated and can last up to two years if stored properly (at room temperature, in a cool, dry place away from heat and sunlight). [13]
What’s more, lucuma is easy on the stomach and may help you avoid irritation and stomach discomfort because of its low acidity. [14]
Sweet spring recipes with Lucuma
Here are some delightfully nutritious recipes for your spring picnics, brunches and special occasions that feature seasonal offerings and lucuma:
Superfood berry smoothie bowl with Lucuma
This delicious and energizing smoothie bowl that features the colors of spring (mixed berries and spring greens) is a great way to start your day and can also serve as a sweet midday treat. It also provides a healthy dose of fiber, vitamin C and long-lasting energy to power you through the day. [15]
Ingredients
2 cups unsweetened almond milk
2 large bananas
1 cup mixed berries
1 teaspoon chia seeds
1 teaspoon organic lucuma powder
1 teaspoon organic maca powder (optional)
A handful of spinach (or other greens of your choice)
Your choice of toppings (e.g., shredded coconut, pumpkin seeds, fresh berries, chia seeds, nuts, etc.)
Directions
1. Combine all the ingredients except for the greens in a blender and blend until smooth.
2. Add the greens of your choice and blend again.
3. Pour into a bowl and add the toppings. Enjoy.
Citrus and Lucuma cheesecake
This luscious raw vegan cheesecake features a base made with organic almond nuts and a creamy filling made with cashews, coconut cream, lemons, limes and lucuma. It’s the perfect gluten-free dessert to serve for brunches or when you have friends over. The recipe below makes one 8-10 inch cheesecake that you can cut into 16 slices. [16]
Ingredients
For the base:
1 ½ cups organic almonds soaked overnight and drained
½ cup desiccated coconut
10 dried apricots
1 lime, zested
A pinch of sea salt
½ tablespoon water
For the filling:
2 ½ cups raw cashews soaked for 2 hours and drained
½ cup coconut cream
2 lemons (you’ll need both juice and zest; reserve some zest for topping)
4 limes (both juice and zest; reserve some zest for topping)
3 Tablespoons organic lucuma powder
4 Tablespoons coconut nectar
A pinch of sea salt
¾ cups extra virgin coconut oil
Directions
1. Line the cake tin with baking paper (cut to fit).
2. Add all the dry base ingredients in a blender and blend until fine. Add water if needed to make the mixture stick together. It should stick to your fingers when you squeeze a bit.
3. Pour the mixture into your cake tin and flatten with the palm of your hand before placing it in the freezer.
4. Combine all the filling ingredients except the coconut oil and blend until silky smooth, then add the coconut oil (melted) and blend again until completely mixed. Taste the mixture and adjust to your preferred sweetness using the coconut nectar.
5. Take the base out of the freezer and pour the filling over it. Smooth down the filling with a spatula then pop it back into the freezer and allow it to set overnight.
6. In the morning, remove from the freezer and top with your reserved zest, then slice and serve. Enjoy!
Dairy-free Lucuma ice cream
This easy recipe mimics the popular Lucuma ice cream that’s well-loved and enjoyed in Peru. You can snack on this nutritious sweet treat any time of the day or have it for dessert. [17]
Ingredients
350 g unroasted organic cashews, soaked
115 g organic lucuma powder
85 g raw honey
1 whole vanilla bean or 1 teaspoon vanilla extract
115 g water or organic coconut milk
A pinch of sea salt or pink Himalayan salt
Directions
1. Blend all the ingredients together until smooth.
2. Freeze overnight.
3. Remove from freezer 10 – 15 minutes before serving. Enjoy.
Cinnamon and Lucuma pancakes
Here’s another nutritious breakfast idea that features lucuma. This recipe combines lucuma with another blood sugar-friendly ingredient, cinnamon, for an even more delicious and guilt-free treat to satisfy your sweet tooth. These pancakes are gluten-free, freezer-friendly, vegan and can be topped with yogurt, organic cacao nibs and your favorite spring fruits! [18]
Ingredients
½ heaped cup jumbo gluten-free oats
½ tablespoon organic chia seeds
1 teaspoon organic Ceylon cinnamon
1 teaspoon organic lucuma powder
2 flax eggs
1 teaspoon baking powder
For toppings: yogurt, organic cacao nibs, fresh white peach slices or your choice of fruit
Directions
1. Add the oats and chia seeds to a bowl with 1 cup of boiling water. Cover and let sit for 10 minutes.
2. Whisk in the rest of the ingredients until thoroughly mixed.
3. In a hot pan, spoon out 2 tablespoons of the batter per pancake and cook until bubbles appear. Flip and continue to cook until the pancakes are firm to the touch.
4. Serve with your choice of toppings. Enjoy.
Lemony Lucuma tea pops
For a sweet, frozen refreshment that even kids can enjoy, try this dairy-free and gluten-free lucuma recipe. These creamy popsicles are made with organic cashews and almond milk, lightly sweetened with lucuma and agave and flavored with lemon. The recipe makes 5 popsicles. [19]
Ingredients
125 g unroasted, unsalted cashews
1 cup organic almond milk
3 Tablespoons organic lucuma powder
3 Tablespoons agave syrup (for added sweetness)
½ fresh lemon juice
3 tablespoons organic coconut oil
¼ teaspoon salt
Directions
1. Soak the cashews in hot water for 2 to 3 hours. Drain then rinse well.
2. Combine the cashews with all the other ingredients and blend on high until super smooth. Add water if necessary – you want the mixture to remain thick.
3. Spoon the mixture into popsicle molds and insert sticks into each mold. Place in the freezer for at least four hours or until they set.
4. To remove the popsicles, run the mold under hot water until you can easily pull a popsicle out. Serve and enjoy.
Where to get clean, lab-verified Organic Lucuma Powder
Organic lucuma powder is made by drying the fruit’s pulp and turning it into powder. You can get more nutrients from a single serving of lucuma powder than from eating a whole lucuma fruit because every kilogram (kg) of the powder contains about 4 kg of fresh fruit.
Groovy Bee® Organic Lucuma Powder is a low-glycemic sugar substitute derived from the Pouteria lucuma fruit, a Peruvian superfood that’s bursting in essential vitamins and minerals, such as vitamin B3, calcium and phosphorus. Lucuma is also loaded with antioxidants like carotenoids and polyphenols that can help protect healthy cells from harmful free radicals.
Groovy Bee® Organic Lucuma Powder is a healthy natural sweetener for your homemade pastries, snacks and desserts. It’s also perfect for your morning coffee, afternoon tea and post-workout shakes or smoothies. Our premium lucuma powder is vegan, non-GMO, non-China, gluten-free, certified Kosher and organic. It is also extensively lab tested for glyphosate, heavy metals and microbiology.
Don’t miss out on the remarkable benefits this all-natural sweetener has to offer. Ditch unhealthy table sugar and switch to organic lucuma powder today!
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.
References
[1] https://www.realsimple.com
[3] https://www.health.harvard.edu
[5] https://www.sciencedirect.com
[6] https://producersmarket.com
[8] https://www.betterhealth.vic.gov.au
[9] https://www.medicinenet.com
[11] https://nutritionsource.hsph.harvard.edu
[12] https://www.medicalnewstoday.com
[13] https://www.masterclass.com
[14] https://my.klarity.health
[15] https://www.julieslifestyle.com
[16] https://begoodorganics.com
[17] https://www.elementsforlife.co.uk
[18] https://www.naturalnourishment.me
[19] https://www.onegreenplanet.org
How the Health Ranger Store Is Healing the World Through Clean Food
To our knowledge, no other store conducts as much lab testing as the Health Ranger Store. As of today, we test our products for heavy metals, microbiology, gluten, identity, glyphosate, aflatoxins, ochratoxins, fumonisins, and DON. We are committed to doing everything we can to deliver the cleanest food possible to our customers.
Want to stay informed?
Sign up to the email list below to get notified when we release new lab testing results or uncover dangerous findings in the food supply.
