The ABCs of Cleansing

By Shannon Morehouse, MA, CHHC

It’s that time of year when you are probably consuming more sugar and alcohol than usual. Detox the toxins as much as possible through the holiday season so that you don’t have so much work to do come the New Year.

Natur-Tyme has plenty of detox supplement formulas, which can give you the extra detoxification boost you need. If you are a customer, you may want to consider using our free wellness consultation services. Our Integrative Dietician, Laurel Sterling, can provide guidance on the perfect supplements for your detoxification needs.

Here are the ABCs of a few of my favorite cleansing foods:

Almonds:

High in fiber, calcium, and magnesium, as well as vitamin E, almonds help to purify the blood and work well in cleansing the intestines of impurities.

 Before hitting up your next holiday party, grab a handful of raw almonds. They’ll fill you up so you’re less likely to indulge in the heavy finger foods and alluring sweets.

Apples:

Apples have an abundance of powerful nutrients. They contain phenomenal fiber, many vitamins and minerals, and helpful flavonoids, such as phlorizin, which increases bile production, helping to detox the liver. Apples also contain pectin, a fiber, which helps to detox metals and food additives from your body through your intestines.

 Slice up some apples for a fulfilling snack. Dip them in almond butter if you need a more satiating snack.

Avocados:

Avocados lower cholesterol and dilate blood vessels, helping to block toxicity from your blood. They contain a nutrient called glutathione, which blocks at least 30 different carcinogens, while helping the liver to detoxify dozens of synthetic chemicals.

 Make guacamole for a holiday party; try sliced avocado on whole grain toast for breakfast!

Beets:

Beets contain a unique mixture of phytochemicals and minerals that make them superheroes when it comes to detoxification; these compounds purify the blood and help assist the liver in ridding toxins. They actually help improve the functionality of the liver, which is awesome news for those who have liver disease or who have spent many decades over-consuming alcohol.

Try my delicious Borscht recipe, a fitting color for Christmas.

Bodacious Borscht

Ingredients:

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 3 medium size carrots, peeled and sliced
  • 1 small parsnip, cut into thin 2-inch strips
  • 3 medium size beets, cut into thin 2-inch strips
  • 2 large garlic cloves, finely minced
  • 1 bay leaf
  • 6 cups vegetable broth
  • 1 small cabbage, cut into 2-inch chunks
  • 3 medium size potatoes, peeled and diced into 1/2-inch pieces
  • Herbamare and freshly ground black pepper to taste
  • 1/4 cup Balsamic or red wine vinegar

Directions:

  • In a Dutch oven, heat oil over medium heat and sauté onion, carrots, parsnip and beets until onion is translucent.
  • Stir in the garlic and bay leaf and cook for 30 seconds. Add broth, cabbage, potatoes, Herbamare and pepper.
  • Simmer, covered until vegetables are tender, about 20 to 30 minutes. Remove from heat and stir in vinegar.

Cruciferous Vegetables:

Broccoli, kale, cauliflower, bok choy, and cabbage are all part of the cruciferous vegetable family. These vegetables contain sulfur and other phytonutrients that do a phenomenal job at clearing toxins out of every pathway in your body. These amazing veggies help to jumpstart the liver’s production of cleansing enzymes as well.

Be sure to include cauliflower and broccoli on your holiday veggie tray. Consider hummus or a yogurt dip, which are both healthier than most commercial dips.

Home-made Applesauce

By Laurel Sterling, MA, RD, CDN

87835006

There is still time to pick up fresh, local apples at a local orchard or at the Regional Farmer’s Market. Last month, I posted my favorite gluten-free apple crisp recipe; this is my favorite applesauce recipe that I picked up years ago from Beak & Skiff. I have made it several times over the years and it is so yummy, quick, and easy!

Ingredients:

8 Apples (peeled, cored, and sliced)

1/2 cup Apple Cider OR water

1/4-1/2 cup organic cane sugar (to taste)

1/4 tsp. cinnamon

Place apples in a saucepan, along with cider or water. Cook over low heat, stirring occasionally. When apples have softened, mash with a fork or potato masher, and stir in cinnamon and sugar. Cook for a few minutes longer. Serve warm or chilled.

Options to add in: cranberries, maple syrup, raisins, nutmeg, granola

Gluten-Free, Vegan Apple Crisp Recipe

By Laurel Sterling, MA, RD176822647

I am a big fan of just about any type of cooked apple dessert. This is a great recipe to add to a weeknight meal because of the ease of prep time involved. You also do not need to have much experience in the kitchen to make this. So go ahead and enjoy! My favorite variety of apple to use here is Granny Smith though the Ginger Gold variety works great too!

Filling:
3 to 4 baking apples, peeled, cored, and sliced thin (⅛-inch thick)
2 to 4 tablespoons honey, maple syrup, or agave nectar
1 tablespoon arrowroot powder
1 tablespoon freshly squeezed lemon juice
2 teaspoons cinnamon

Topping:
1 ½ cups rolled gluten-free oats
½ cup sweet rice flour
½ to ¾ cup coconut sugar*
1 teaspoon cinnamon
¼ teaspoon sea salt
½ cup melted virgin coconut oil (or butter)*
1 teaspoon vanilla extract

Preheat oven to 375 degrees.

Place all ingredients for the filling into a 7 x 11-inch baking pan. Gently stir together with a large spoon. A good gauge for sufficient fruit is to fill your pan almost to the top with sliced fruit. It will cook down quite a bit. See the photo below.

In a small mixing bowl stir together the oats, rice flour, sugar, cinnamon, and sea salt. Add oil and vanilla and stir together with a fork. Using your hands, crumble the topping evenly over the filling.

Bake for about 40 minutes or until the juices are bubbling up and the topping is lightly browned.

*Notes: Use organic brown sugar, Sucanat, or maple sugar in the topping instead of coconut sugar if desired. Sometimes I add 1 to 2 tablespoonsmore oil to the topping if the mixture seems to need it.

Lemon Juice can be omitted if you are sensitive to citrus.

Italian Plum Variation: Use 4 to 5 cups pitted, halved plums in place of the apples or a combination of the two. Toss with 3 to 4 tablespoons arrowroot; increase liquid sweetener to 4 tablespoons; omit lemon juice.

Source: www.nourishingmeals.com

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