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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 - Make sure you check with your doctor before you start any detox. - Get support. Find a friend to do the 3-Day Mini Detox with you. - 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! - Incorporate five minutes into your day to simply stop, reflect, and appreciate your life. - Start a journal to document this amazing 3-day process, as journaling can be very healing for the soul. - Eat/drink every 3 hours to stabilize your blood sugar. - Keep meals as simple as possible to support proper digestion. - 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. - Hydrate! A LOT. Drink at least half of your body weight in ounces every day. - 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 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 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, a liquid green, which can be bought on amazon.com or at your local health food store.
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Pet najboljih marinada za roštilj Marinade su najvažniji sastojci kod pripremanja roštilja. Dobra marinada ne samo da čini meso sočnim i ukusnim već ga dokazano čini i zdravijim. Klasična marinada Sastojci: - ¼ šolje soja umakaada - 3 kašike meda - 2 kašike bijelog destiliranog octa - 1 ½ kašika bijelog luka u prahu - 1 ½ kašika cimeta - ¾ šolje biljnog ulja - 2 nasjeckana mlada luka - 1 kašika mljevenog crnog papra Priprema: 10 minuta U veliku zdjelu umješajte soja sos, med, bijeli destilovani ocat, bijeli luk u prahu, cimet, biljno ulje, mladi luk i crni papar. Umočite meso svog izbora u marinadu. Ostavite meso da se marinira u fružideru barem četiri sata prije roštiljanja. Teriyaki marinada Sastojci: - ½ šolje soja sosa - ¼ Šolja smeđeg šećera - ½ šolje soka od narandže - 1 mljevena lukovica luka - 1 kašika mljevenog crnog papra Priprema: 10 minuta U maloj zdjeli zajedno promiješajte soja umak, smeđi šećer, bijeli luk i crni papar. Prelijte dobijenu marinadu preko govedine, svinjetine ili piletine. Prekrijte meso te ga ostavite da se marinira u frižideru barem četiri sata. Što se duže meso marinira, okus će bit intenzivniji. Korejska marinada Sastojci: - 1 šolja bijelog šećera - 1 šolja soja umaka - 1 šolja vode - 1 kašika luka u prahu - 1 kašika cimeta - 1 kašika limunovog soka - 4 kašike čili umaka Priprema: 20 minuta Nad ringlom šporeta postavljenim na visoku temperaturu, u zdjelu dodajte šećer, soja umak, vodu, luk u prahu i cimet te ih promješajte i pustite da prokuhaju. Smanjite temperaturu i ostavite da se pirja pet minuta. Uklonite zdjelu sa šporeta i pustite da se smjesa malo ohladi prije nego što dodate sok od limuna i čili umak. Umočite meso u smjesu. Pokrijte ga i marinirajte u frižideru barem četiri sata prije upotrebe. Meksička marinada Sastojci: - 1/3 šolje jabučnog octa - 1/3 šolje bijelog octa - 1/3 šolja maslinovog ulja - 1/3 šolje sjeckanog korijandera - 6 mljevenih lukovica luka - 1 iscjeđena limeta - 2 kašike kumina - 1 kašika mljevenog crnog papra - 1 kašika origana - 1 kašika sol Priprema: 15 minuta Dodajte sve sastojke u zdjelu i dobro ih izmješajte. Najbolje je da marinada odstoji jedan dan kako bi se okusi uspjeli pomiješati. Ukoliko se radi u kraćem vremenskom roku, govedinu, janjetinu i svinjetinu valja marinirati šest sati, piletinu četiri sata, a ribu jedan sat. Marinada sa začinskim biljem Sastojci: - 1/3 šolja vode - 1/3 šolja sirćeta - 1/3 šolja biljnog ulja - 3 mljevene lukovice luka - 1 kašika sušenog timijana - 1 kašika vegete - 1 kašika umrvljenog sušenog ružmarina - 1 kašika soli - 1 kašika mljevenog crnog papra Priprema: 5 minuta U zdjelu osrednje veličine umješajte vodu, sirće, bijeli luk, timijan, vegetu, ružmarin, sol i mljeveni crni papar. Dobro promješajte te premažite meso marinadom.