3-Day Winter Detox

When January arrives, I always feel the need to reevaluate my diet and reset my system for the new year. Last year I tried a 3-day juice cleanse and was surprised at how much I loved it. This year, I’m kickstarting 2015 with a 3-day menu of winter detox recipes that are warm and full of color and flavor. You can still detox – and eat filling meals – if you clean out the processed, sugar-filled foods in the refrigerator and pantry. Here are a few tips to get mentally prepared and make the most of the detox process.

10 Detox Tips

  1. Make sure you check with your doctor before you start any detox.
  2. Get support. Find a friend to do the 3-Day Mini Detox with you.
  3. Write a goal on a Post-it note and put it up somewhere you will see every day (like your bathroom mirror). Commit to your well-being!
  4. Incorporate five minutes into your day to simply stop, reflect, and appreciate your life.
  5. Start a journal to document this amazing 3-day process, as journaling can be very healing for the soul.
  6. Eat/drink every 3 hours to stabilize your blood sugar.
  7. Keep meals as simple as possible to support proper digestion.
  8. If you want to boost your detox experience, feel free to add superfoods like spirulina or chlorophyll to your juices or smoothies for extra energy.
  9. Hydrate! A LOT. Drink at least half of your body weight in ounces every day.
  10. Regular bowel movements are important for proper detoxification; if you are not “going,” then try drinking senna tea or more lemon water to support your liver.

3-Day Detox Menu

Detox breakfasts

WARM CHIA SEED PUDDING

  • 1 cup non-dairy milk
  • 3 tablespoons chia seeds
  • 2 tablespoons raw honey or 5 drops stevia (optional)
  • 1/2 teaspoon vanilla (powder or alcohol-free vanilla extract)
  • Dash of cinnamon
  • Dash of ground ginger
 3-Day Winter Detox

In a small saucepan, warm your non-dairy milk over a medium low flame for 2 to 3 minutes. Make it is as hot as you can stand it without boiling it. Add your chia seeds to a cereal bowl. Add the milk, sweetener (optional), cinnamon, vanilla and ground ginger. Mix thoroughly, and allow it to gel. This process should happen in less than 2 minutes. Top your chia pudding with fresh fruit. Serve immediately. Makes 1 serving.

NOTE: If you would like to serve this cold, allow your pudding to chill for at least 4 hours in the refrigerator, or ideally overnight.

SPINACH & PUMPKIN SEED POWER SMOOTHIE

  • 1 cup water or almond, hemp, or coconut milk
  • 3 tablespoons pumpkin seeds
  • 1 small frozen banana, sliced into 2-inch chunks
  • 1 cup frozen blueberries
  • 1 cup spinach
  • 1 tablespoon ground flax seeds
  • 1 tablespoon chia seeds
  • 1 teaspoon cinnamon
  • Stevia to taste
  • 3 to 4 ice cubes (optional)

Note: If you feel cold from drinking your smoothie, you can add ¼ teaspoon of a warming spice such as cinnamon, nutmeg, or clove. Or have a hot cup of dandelion or chamomile tea with raw honey to warm your digestion. Makes 1 serving.

GREEN SMOOTHIE MADNESS

  • 1 cup water or almond, hemp, or coconut milk
  • 1 banana, frozen
  • 1/2 avocado
  • Handful of parsley
  • 1 cup kale or baby spinach
  • 1 tablespoon ground flax seeds
  • 1 tablespoon chia seeds
  • 1 teaspoon cinnamon
  • 1/2 teaspoon vanilla (optional)
  • Stevia to taste
  • 3 to 4 ice cubes

 3-Day Winter Detox

Detox Lunches

MASSAGED KALE WITH APPLE

  • 4 cups kale, thinly sliced
  • 1 cup parsley, chopped
  • 1 large lemon, juiced
  • 1 avocado, chopped
  • 4 tablespoons extra virgin olive oil
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 large apple, chopped
  • 1/4 cup carrots, shredded
  • Suggested toppings: pumpkin seeds, dried cranberries
 

Prepare the kale. Add kale, parsley, lemon juice, avocado, extra virgin olive oil, sea salt and black pepper to a large bowl. Massage the kale and other ingredients with clean hands. The kale should turn a bright green and become softer. Massage until well incorporated. Taste and adjust seasoning as needed.

Add remaining ingredients. Add your chopped apple and shredded carrots to the kale mixture. Toss. Top with pumpkin seeds and dried cranberries if desired. Makes 1 serving.

MEDITERRANEAN SALAD

  • 2 cups mesclun lettuce
  • 1 cup flat leaf parsley, chopped
  • 1 carrot, shredded
  • 1 large apple, chopped
  • 1/4 cup shredded beets
  • 10 fresh mint leaves, roughly torn to small pieces
  • 1 avocado, chopped
  • Kalamata olives, chopped (optional)

DRESSING

  • 2 large garlic cloves, minced
  • 1 large lemon, juiced
  • 1/4 cup red wine vinegar
  • 1/4 cup extra virgin olive oil
  • 1/2 teaspoon Dijon mustard
  • 1 teaspoon dried oregano
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper

Prepare the dressing. Preparing the dressing first allows the flavors to intermingle before using it on your salad. Add all the ingredients to a jar with a lid. Shake vigorously. Taste, and adjust seasonings to your preference. Allow the dressing to sit for at least 15 minutes before dressing your salad.

Toss the salad. Add your mesclun lettuce, parsley, shredded carrot, apple, beets, and mint leaves to a large salad bowl. Add enough dressing to coat the salad but not drown it. Mix thoroughly. Top with chopped avocado and kalamata olives (optional). Makes 1 serving.

RED ALERT SALAD

  • 2 cups chicory (or salad green your choice)
  • 1 bunch beet greens, thinly sliced
  • 1/2 cup shredded beets
  • 1/1/4 cup shredded carrots
  • 1/4 small red cabbage, thinly sliced

DRESSING

  • 2 lemons, juiced
  • 10 basil leaves
  • 1 small bell pepper
  • 1/4 cup extra virgin olive oil
  • 1 small apple, chopped
  • 1-inch piece of fresh ginger
  • 1 small garlic clove
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
 

Prepare the dressing first to allow the flavors to intermingle before using it on your salad. Add the lemon juice, basil, bell pepper, olive oil, apple, ginger, garlic, salt, and pepper to a blender. Blend until smooth. Taste, and adjust seasonings to your preference. Allow the dressing to sit for at least 15 minutes before dressing.

Toss the salad. Add your chicory, beet greens, shredded beets, carrots, and red cabbage to a large salad bowl. Add enough dressing to coat the salad but not drown it. Mix thoroughly. Makes 1 serving. Enjoy!

Detox dinners

GARLIC GINGER DETOX SAUTÉ

  • 1 tablespoon coconut oil (or extra virgin olive oil)
  • 2 teaspoons sesame seeds, toasted
  • 1 small onion, thinly sliced
  • 1-inch piece of ginger, shredded
  • 2 cups shredded purple cabbage
  • 1/2 cup chopped mushrooms
  • 1 cup shredded carrot
  • 2 garlic cloves, minced
  • 1 tablespoon coconut aminos*
  • 1/2 teaspoon toasted sesame oil
 

*Note: If you do not have coconut aminos, you can substitute Bragg’s Liquid Aminos, soy sauce or 1/2 teaspoon of sea salt.

Toast the sesame seeds. Heat a dry sauté pan on low. When the pan is hot, add the sesame seeds. Toast for about 2 minutes until golden. Remove the sesame seeds from the pan so that they don’t continue cooking. Set aside to use in the final step.

Take a sauté pan and add 1 tablespoon of coconut oil. When the coconut oil is hot, add the onions. Sauté until soft. Add shredded ginger, and sauté for 1 to 2 minutes. Add purple cabbage and allow it to soften. When the cabbage is soft, add mushrooms and shredded carrots. Add the minced garlic, and sauté for 2 minutes. Add the coconut aminos, and toss until thoroughly mixed. Turn off the flame, and top with toasted sesame oil and toasted sesame seeds. Makes 2 servings.

QUINOA & ASPARAGUS RISOTTO

  • 1 cup quinoa
  • 1 cup light coconut milk
  • 1 cup asparagus, chopped
  • 1/2 red pepper, chopped
  • Juice of 1 lemon
  • Pinch of cayenne
  • 1/2 teaspoon thyme
  • Sea salt, to taste

Cook the quinoa according to the package directions. Once cooked, start adding the coconut milk to it, 1/4 of a cup at a time, stirring until the quinoa soaks it all up. You may not need the full cup. Meanwhile, steam your asparagus and red pepper. When those are tender, add them to the quinoa and coconut milk. Stir in the lemon juice, thyme, cayenne, and salt. Makes 2 servings

PARSNIP CREAM SOUP

  • 1 tablespoon extra virgin olive oil
  • 2 large celery ribs, chopped
  • 1 small onion, chopped
  • 4 large parsnips, peeled and chopped
  • 2 teaspoons poultry seasoning
  • 2 cups broth (chicken or vegetable) or water
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1/2 cup non-dairy milk of your choice

In a large pot on a medium flame, add extra virgin olive oil. When the oil is hot, add the celery and onion. Sauté for about 2 to 3 minutes. Add parsnips, poultry seasoning, and broth (or water) along with sea salt and black pepper. Allow the mixture to come to a boil. Then lower the flame and simmer for 30 to 45 minutes. When the parsnips are tender, remove from heat.

You can use an immersion blender to make the soup smooth or blend it in batches using a standup blender. When the soup is blended, add it back to the pot and add the non-dairy milk. Reheat the soup. Taste and adjust the seasoning. Makes 3 servings. Enjoy!

Detox SNACK IDEAS

Getting hungry between meals? Here are some of my favorite detox-friendly snacks:

  • 10 almonds
  • 15 walnuts
  • 1 apple
  • 1 pear
  • Celery or carrots with hummus
  • Flax crackers with 2 tablespoons almond butter
 

Another quick pick-me up is a green juice, which alkalizes your body. If you don’t have a juicer or a place to buy freshly-squeezed juices, you can add 1 teaspoon of chlorophyll or a liquid green.

Источник: http://econetonline.com/

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