Detoxifying Recipes & Beverage Options!

Trying to figure out how the heck you’re going to incorporate all of these detoxifying foods into your diet? Below are some recipe resources for you to get started! All are focused on cruciferous vegetables and other liver supporting nutrients. Cruciferous vegetables may play an important role in cancer prevention. They contain indole-3-carbinol (I3C) which changes the way estrogen is metabolized, possibly preventing estrogen driven cancers. In addition, they contain a phytochemical known as isothiocyanates, which stimulate our bodies to break down potential cancer causing agents. Cruciferous vegetables are also known for their important antioxidants, called sulforaphanes, and are high in fiber, vitamins, and minerals.

The following veggies are included in the cruciferous family:

Arugula, Brussels sprouts, bok choy, broccoli, broccoli rabe, cabbage, cauliflower, Chinese cabbage (napa), collard greens, daikon, kale, kohlrabi, mustard greens, radish, rutabaga, turnips, and watercress.

*NOTE – it is preferable to choose organic veggies, fruits, canned beans, when possible. All oils should be “cold pressed.” For olive oil, please choose “extra virgin, cold pressed” (may also be called “first cold pressing”). Coconut oil should be labeled “virgin” and “organic.”

The recipes below use low glycemic ingredients. Dairy is usually optional, except in a few recipes. Dairy alternatives are suggested when appropriate. Most recipes are not too involved, although a few may take a little longer. These are worth the extra work! You can often used leftover veggies in many recipes., or use your imagination and embellish your own. An attempt has been made to introduce you to some cruciferous veggies that you may have not yet tasted. Get ready for an adventure!

Recipes:

Breakfast Recipes

Scrambled Greens - yields 1 serving
Increase the amounts as needed for more servings.

2 large eggs
1 tsp. olive or grapeseed oil
salt and pepper to taste
1⁄4 tsp. dried basil or oregano or 1 Tbsp. if using fresh herbs 1⁄2- 3⁄4 cup finely chopped kale or baby bok choy

Watercress for garnish, optional

Beat eggs, salt and pepper, and basil or oregano in a small bowl. Heat a frying pan, over medium heat and add 1⁄2 tsp.. oil and greens, cooking until greens have wilted, about 2-3 minutes. Turn onto a plate. Add remaining 1⁄2 tsp.. oil to frying pan and return to heat. Add eggs and let set for a moment; then stir while cooking for about 1 minute. Return greens to pan; mix and stir eggs and greens until cooked to your liking. Serve immediately, garnished with optional watercress.

Veggie Parmesan Eggs – yields 2 servings
You may omit the parmesan and mozzarella cheese if you are avoiding dairy. This recipe is great for using up small bits of leftover veggies. If you have no leftovers, then sauté your choice of veggies in a tsp. of olive oil before cooking the eggs.

4 large eggs
2 Tbsp.. grated parmesan cheese, optional
Salt and pepper to taste
1⁄2 tsp.. dried tarragon or basil, ( use more if herbs are fresh)
1 tsp. olive oil
4 scallions, minced, using some of the green part
1 clove garlic, minced (optional)
3⁄4 cup cooked leftover diced veggies (preferably greens or broccoli, but any veggies are fine) 6-8 cherry tomatoes
1 Tbsp.. grated mozzarella, optional
1⁄2 avocado, sliced (for garnish)

Beat eggs with parmesan, salt, pepper and tarragon or basil. Set aside.
Heat a skillet over medium heat and add olive oil. Sauté scallions just until softened, 1-2 minutes; then add garlic, stirring for 1 more minute. Add cooked veggies and stir-fry over medium-low heat until warmed through. Add eggs and let sit for a minute before stirring to desired consistency. Stir in mozzarella and cherry tomatoes for only 1 minute and remove to a serving plate. Garnish with sliced avocado and serve immediately.

Appetizers

Popcorn Kale - yields approximately 6 appetizer servings

1 bunch kale, any variety 2-3 Tbsp. olive oil Sprinkle of sea salt

Fold the kale leaves in half along the stem and use a sharp knife to trim off the stem part. Then cut into 2-3 inch pieces. In a large bowl, toss kale with olive oil (the amount depends on the size of your bunch of kale), mixing well to coat all the leaf pieces. Spread on a cookie sheet and roast at 375 degrees for 5-7min. Gently turn the pieces over and bake for another 5-10 min., being careful not to burn, but being sure they crisp up. Sprinkle lightly with sea salt and enjoy. The pieces should come out crunchy; leave them in the oven a little longer if needed.

Cauliflower Popcorn - yields approximately 8 appetizer servings
Here is another surprisingly delicious appetizer. It can be served fresh out of the oven or at room temperature.

2 Tbsp. olive oil, approximately
3⁄4 - 1 pound (approximately) cauliflower Salt to taste

Preheat oven to 425 degrees. Brush 1 or 2 baking sheets with some olive oil. Cut cauliflower into 1 inch florets. Toss with olive oil and spread evenly on the baking sheet(s). Roast in pre-heated oven for about 10 minutes. Shake around or toss with a spoon so that they brown evenly. Roast for another 5 minutes. Taste at this point to see if they are done to your liking. Allow to cool for a few minutes before sprinkling with salt and serving. This may also be served at room temperature.

Marinated Crucifers and Friends
This is a wonderful appetizer to take to a pot luck. The longer it marinates the better it tastes!

Marinade
1⁄2 cup olive oil
1⁄4 cup balsamic vinegar (any vinegar is fine)
1 tsp.. each dried oregano and basil (or 2 Tbsp. chopped fresh) 2 cloves garlic, slivered
1⁄2 tsp.. salt

Veggies
1 head of broccoli, blanched for 2 minutes
1 head of cauliflower, blanched for 2 minutes
1 (15-oz.) can hearts of palm, drained and cut into 1⁄4-inch slices 1 (15-oz.) can pitted black olives, drained
1⁄2 lb. mushrooms, cleaned and quartered

Mix marinade ingredients in a jar. Steam or blanche broccoli and cauliflower until just tender but not soft. Mix with remaining veggies in a large bowl and pour marinade over. Mix well and marinate at least 8 hours (toss frequently). Serve with toothpicks.
Leftover marinade may be used as salad dressing

Kale and Sweet Potato Soup - yields approximately 8 servings

1 medium onion, chopped
2 clove garlic, minced
1 medium green pepper, chopped
3⁄4 lb dinosaur kale (or any type of kale), stems removed and chopped fine 3 medium sweet potatoes
6 cups vegetable broth
1 tsp salt
1 can (12 oz.) lite coconut milk
2 cups cooked brown rice

Combine onion, garlic, pepper, sweet potato, broth and salt in a large soup pot. Bring to a boil, reduce heat to low and simmer, partially covered about 20 -25 min. when potatoes are fork-tender add coconut milk and simmer for 5 minutes. Add kale and cook for about 5 minutes, until kale is softened.

While soup is cooking, cook brown rice separately, using 1 1⁄2 cup rice and 3 1⁄4 cups water. When ready to serve, put 1⁄2 cup rice in each bowl and top with a generous serving of soup.

Salad

Cabbage and Radicchio Slaw - yields 10-12 servings

Dressing:
2 Tbsp. orange juice
1⁄4 cup pomegranate juice (you may freeze the rest of the bottle for later use) 11⁄2 tsp. rice vinegar (unsweetened)
1 tsp. agave nectar
1⁄4 cup olive oil
1⁄4 cup healthy mayonnaise (Vegenaise)
11⁄2 Tbsp. diced shallots
Salt and pepper to taste

Whisk juice, vinegar, and agave in a bowl; then whisk in oil, then mayo and shallots. Season with salt and pepper to taste. Chill at least 2 hours. (You may make this 1 day ahead)

Salad:
1 head Savoy cabbage, about 1lb, halved and sliced 1⁄4 inch thick
1 head radicchio, about 1⁄2 lb., halved and sliced 1⁄4 inch thick
1 large red or green bell pepper, thinly sliced
1⁄2 cup dried cranberries (no sugar-added and sweetened only with apple juice) for garnish

Mix prepared veggies in a large bowl. Shake dressing well and pour over veggies. Toss and garnish with cranberries. Serve immediately. Leftovers will store well in refrigerator.

Side Dish

Rosemary Roasted Cauliflower & Pine Nuts - yields approximately 5 servings

1 head cauliflower, broken into florets 2 cloves of garlic, peeled and minced 2 Tbsp. extra virgin olive oil
1 Tbsp. fresh rosemary

1⁄2 cup raw pine nuts Sea salt Fresh-ground pepper

Preheat oven to 425°. Place cauliflower florets in a large mixing bowl. Add garlic and stir throughout. Pour in olive oil and ensure that all cauliflower pieces are drizzled with oil. Sprinkle with rosemary, pine nuts, salt, and pepper. Transfer mixture evenly onto baking sheet and set, uncovered, in oven at 425° for 20-25 minutes or until the top and edges of cauliflower are lightly brown. You may stir about half way through if they are becoming too brown. Serve immediately.

Adapted with permission from Chakra Foods for Optimum Health: A Guide to the Foods That Can Improve Your Energy, Inspire Creative Changes, Open Your Heart and Heal Body, Mind and Spirit by Deanna Minich, PHD, CN, Red Wheel/Weiser, 2009.

Beverage Options:

Turmeric Ginger Elixer:
1/2 inch piece of ginger peeled and sliced
1/2 teaspoon dried turmeric
1/2 lemon, juiced
Pinch fresh ground black pepper
Pinch of Himalayan pink sea salt
* place ginger in small pot and cover with 2 inches or so filtered water. Bring to a boil and simmer for 5 minutes. Turn burner off to let cool for 5 minutes. Put the rest of the ingredients in a mug, and then slowly pour the ginger water in. Serve hot or put in fridge to enjoy cold.

Licorice Water:
60 drops licorice (glycyrrhiza glabra) tincture in filtered water.
CAUTION: if you have high blood pressure, skip this one as licorice can further increase your blood pressure. If you have low blood pressure, this one will be good for you!

Milk Thistle Tea:
1 tablespoon milk thistle to 3 cups water, 1-3 times daily

Dandy Blend Tea:
A wonderful coffee alternative that is very detoxifying and supportive of liver health (and thus, brain and body health). It has extracts of dandelion root, beetroot, rye, chicory root, and barley and is gluten free! Visit dandyblend.com to learn more.

30 Days to Detoxofication

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In light of the New Year, I thought it would be fitting to focus on some detoxification strategies to help you cleanse your body and soul of 2018 so that you can start anew in 2019. When I say “detoxification,” I’m not just referring to detoxifying out all the bad food choices or alcohol you may have consumed around the holidays. I’m talking a whole body systems overhaul. I’m talking about detoxifying out the negative thoughts, fears, and low self worth AS WELL AS the environmental toxins, preservatives from foods, heavy metals, bacteria, yeast, and any other undesirable non-food particle that somehow found its way past your intestinal barrier. The word “detox” to me describes the body’s physiologic process of rendering chemicals, compounds, hormones, and toxicants less harmful. Scientists estimate that the average adult carries within her or his body at least 700 toxins and that a newborn’s body can contain over 200 toxins. This statistic is astonishing.

Now, some “detoxification” protocols tell you that you should drink nothing but juice for three days, feel virtually miserable, and be forced to stay in bed. This is not my philosophy. I believe that our body’s detoxify best when given the right nutrients, in the right amounts, from clean whole foods, under healing environmental circumstances. Metabolic detoxification is an ongoing process, one that depends on multiple organs of the body, a consistent supply of the right nutrients to support the enzymatic pathways that make this process happen, as well as the prioritization of a clean living environment to limit the incoming toxic burden. While proper systems wide detoxification oftentimes will require you to work with a skilled professional, there are some general tips I can help you with to get started. There is no better time than the present to show your body some extra TLC and improve your sense of well being. So lets dive in!

How does the body excrete toxins?

The body rids it self of toxins through our stool, our urine, our sweat, and our hair to name a few. Optimizing these excretory pathways is of the utmost importance in trying to clean up your body’s toxic burden. On average, you should be having one to two, well shaped, fully formed bowel movements per day. If you are averaging less than this, consider consuming more fiber through plant foods such as vegetables and fruits, and consuming more filtered water. If your stool is on the looser side regularly, this could be due to food intolerances, again a lack of fiber, or even a bacterial or fungal infection in your digestive tract. Work with a health practitioner to rectify this situation. If you’re not sweating regularly throughout the week, try exercising more, taking an epsom salt bath, or utilizing a sauna. More on this later!

The Food

Food plays a crucial role in all phases of systemic detoxification. The first step in the process is to determine the toxic foods you are consuming as an every day part of your diet. By becoming aware of this and switching over to a clean, whole foods based diet you can substantially reduce your body’s toxic burden. Foods that support the body’s detoxification pathways reduce triggers that activate the immune system, support liver function, reduce toxin load by focusing on clean/organic choices, and reducing chemicals that cause the endocrine system to get thrown out of wack (I’m talking about your hormones here, ladies!). Below are my main tips for minimizing your intake of harmful substances:

  • Buy organically grown animal products.

  • Peel off the skin or remove the outer layer of leaves of some lettuce, especially if non-organic.

  • Remove surface residues of pesticides, wax, and fertilizers with pure castile soap or biodegradable cleanser.

  • Choose lean meats that are pasture raised.

  • Choose wild caught fish: specifically, salmon, halibut, cod, or sardines. Any fish higher up on the food chain will have more heavy metals.

  • Wash produce before preparing it.

  • Consult the Environmental Working Groups “Dirty Dozen” and “Clean 15” lists.

  • Consult the Environmental Working Group website for tips on how to purchase clean personal care and cleaning products.

  • Avoid foods that contain any food coloring or dyes, or preservatives such as BHT, BHA, benzoate, and sulfites.

  • Avoid ALL artificial sweeteners such as sucralose or aspartame.

  • Avoid canned foods, foods in plastic containers or bottles, or any other packing that has BPA in it. Some canned foods in moderation will be okay as long as the can is BPA free lined.

  • Cook only with glass, stainless steel, or cast iron. Teflon coated pans leach chemicals into your food, and aluminum cooking sheets/pans also leach aluminum into your food. Aluminum has been found in high amounts in the brains of those with Alzheimer’s. DO NOT STORE YOUR FOOD IN PLASTIC! Only store left overs in glass.

  • Drink only filtered water. My favorite water filter is the BERKEY system. If this is out of your budget, a brita should work just fine, but please do not store the water in the plastic container, move it over to a glass pitcher.


Now, here are the foods you’re going to focus on to provide your body with high quality micronutrients, phytonutrients, and antioxidants:

  • Protein: Lean, free-range, grass-fed, pasture-raised, wild-caught animal protein or non-GMO organic plant protein. This includes pastured eggs, wild caught fish as mentioned previously, lean grass-fed meats, tempeh, spirulina, tofu, or whey/hemp/pea protein powders.

  • Legumes: Organic black soybeans, edamame, green peas, bean soups, or dried beans/lentils that have been soaked overnight. Hummus is okay, just ensure that it is made with organic ingredients and olive oil NOT canola oil.

  • Dairy alternatives (this is a no dairy plan): Coconut kefir, coconut yogurt, or homemade almond/coconut milk.

  • Nuts/seeds: these are particularly therapeutic! Get unsalted, unsweetened, raw organic nuts without added oils. Bonus points if you sprout them! You can do so by soaking for 6-8 hours depending on the nut/seed. Almonds, brazil nuts (great source of selenium), cashews, chia seeds, flax, coconut, hazelnuts, hemp seems, nut and seed butters, pecans, pine nuts, pistachios, pumpkin seeds, sunflower seeds, sesame seeds, walnuts.

  • Fats/Oils: Organic, minimally refined, cold-pressed, non-GMO. Avocado daily! Ghee, coconut oil, avocado oil, extra virgin olive oil, sesame oil, flaxseed oil (not for cooking), hempseed oil (not for cooking).

  • Vegetables: YOUR BEST DETOXIFIERS! Eat 7 servings of these bad boys per day. Cruciferous veggies: Arugula, broccoli, brussels sprouts, cabbage, cauliflower, kohlrabi, radishes. Leafy Greens: bok choy, chard, swiss chard, cilantro, beet greens, collards, dandelion greens, mustard greens, microgreens, parsley, radicchio, endive. Thiols: chives, onion, scallions, shallots, garlic, leeks, daikon radish. Further liver/kidney support: Artichokes, asparagus, beets, celery, sprouts. Starchy vegetables can help to round out a meal: acorn squash, butternut squash, potato, fennel, carrot.

  • Fruits: Organic Apple, blackberry, blueberry, cherries, purple grapes, grapefruit (consult your health care practitioner if you are taking medication), mandarins, orange, pineapple, pomegranate seeds, raspberries, rhubard, strawberries tangerines.

  • Gluten free grains: buckwheat groats (delicious cooked in coconut milk with some cinnamon), certified gluten free oats, quinoa, forbidden black rice, millet, amaranth, wild rice.

  • Drinks, spices, condiments: filtered water with lemon, herbal teas (dandy blend is an awesome choice), curry, dill, ginger, rosemary, turmeric, oregano, thyme. NO ALCOHOL!

The Supplements

Supplementation should always be advised by a health care professional as every one has unique physiology. In general, I recommend everyone take a professional grade, third party tested multi-vitamin to support micronutrient levels. Our soils and foods are depleted of micronutrients from over farming and poor agricultural practices. It is an unfortunate fact of life now. Even organic foods are much more depleted than they used to be. If you aren’t sure which multi to take, check out our online dispensary under our supplements section for our favorite choices. Some additional supplemental detox support includes:

  • N-Acetylcysteine

  • Glycine

  • Cysteine

  • Glutamine

  • Methionine

  • Liposomal Glutathione (this requires you to work with a professional)

  • Fish Oil

  • Curcumin

  • Milk Thistle

  • Seacure

  • Vitamin C

The Lifestyle

All the wholesome food in the world can’t help you detoxify if you live a high stress, toxic lifestyle. For the duration of the month, try to do a daily 10 minute meditation to help you de-stress and relax. Get regular exercise! Try to walk at least 30 minutes a day. Couple this with a yoga class every week (hot yoga is a bonus as it helps you to excrete toxins through sweat more), high intensity interval exercise, or any other form of exercise that makes you sweat! Drink an electrolyte drink while sweating to ensure you don’t deplete your body’s resources. A good electrolyte drink consists of filtered water, a pinch or two of pink sea salt, a squeeze of lemon, and some coconut water.

Try a sauna two days per week for 45 minutes or until you absolutely can’t be in there any longer. Sauna’s are great for helping your body to sweat toxins out. An epsom salt bath weekly can also do the trick!

Make it a goal to detach from electronics as frequently as possible, avoiding them for the first hour of your day, and the last two hours of your day. Believe it or not staring at screens can increase your body’s stress response - not to mention the harmful Electromagnetic Frequencies that can impact your health, but that’s a whole different topic.

Get adequate sleep! Try to sleep for 8 hours every night. If you have trouble falling asleep, stick to a regular bed time of 10PM. Use blue blocker sunglasses if you must use electronics before bed, otherwise avoid them for two hours prior. Try an evening meditation to wind down, read a book, take a warm bath with some lavender oil & epsom salt, or do something that makes you laugh. If you are still struggling to get a decent night sleep, it may be time for you to work with a practitioner that can help determine the underlying reason for this.

Surround yourself with positive people. Positive vibrations from friends and loved ones can help to increase your vibration, thus influencing your mood and the thoughts that run through your head. Positive thoughts lead to happy and positive cells - it’s a biological fact of life! Try to reduce your time spend with toxic people, toxic situations, or anything else that drags down your mood.

Journal regularly! This can help you to better understand your thoughts and emotions in order to intervene with your negative ones to turn them into positive ones. Oh and last but not least, breath in clean air! Invest in an air purifier, such as a LifeAir or a HEPA certified air filter. This investment is a MUST if you live in a big city like I do.

Throughout the month of January, I’ll be sharing some additional detoxification recipes to help you along your journey. Have any questions or comments, e-mail us!

Yours in health,
Chelsie