Category Archives: Detox

Aug6

* Super Fruity Bircher Muesli *

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Bircher muesli is one of the best ways to start the day – naturally sweet and oh so nourishing, it really does give you the sustenance to skip out the door.  Bircher muesli was created circa 1900 by a Swiss German physician Maximilian Bircher-Benner to nurse his patients back to health the old fashioned way – with a hearty injection of nutrients derived from raw food.  It is essentially a combination of oats, fruit and nuts, soaked in juice overnight.  There are many variations of the original and the way that I enjoy mine is super creamy, full of spice and packed with plumped-up super fruit.  Bircher muesli is also very practical – it’s simple to prepare at night whilst cooking your dinner and is easily transported if you are taking a container full to work or, much preferably, the park to eat.

Oats are a nutritional wunderkind, providing serious nutrition to many, many people all around the world, mostly on week days.  Oats contain high levels of both soluble and insoluble fibre, which is good news for digestion as it keeps the digestive track cleansed and in tip-top shape and also keeps you full for longer.  Bircher muesli is also heart smart, with the oats and sunflower seeds providing cholesterol-lowering goodness from manganese, selenium and magnesium.  The high protein content in oats, sunflower seeds and amaranth coupled with the antioxidant hit from the super fruit make this a power breakfast fit for both Olympic athletes and generally awesome athletes, like ourselves.

Super Fruity Bircher Muesli 

1 cup of rolled oats

1 apple, cored and grated

10 dates, roughly chopped

1/2 a cup of dried super fruit of your choosing: goji berries, cherries, raisins, sultanas, cranberries

2 tablespoons of sunflower seeds

2 tablespoons of coconut chips or thread coconut

Cinnamon to taste *

1/2 a cup of yoghurt

1 1/2  cups of fresh apple juice (3 apples, juiced)

The juice of half a lemon

To serve:  2 tablespoons of puffed amaranth and extra fruit (blueberries work especially well).

Mix the ingredients together in a bowl and leave to soak overnight.  Stir in puffed amaranth to serve and garnish with extra fruit.  Dig in.

Serves 2.

* I usually add about 1 teaspoon of cinnamon but I prefer mine extra spicy.

Jun12

* Kale and Chard with Avocado *

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Now this may look like a rather humble dish, but I assure you it is anything but.  I’m all about making vegetables the star of a meal and this dish truly showcases kale and chard as the main event, with avocado contributing a rich serving of nature’s butter. A way that I like to enjoy this dish is on toast with a generous serving of beetroot hummus, which makes a simple, nutritious dinner for busy people.  Add a poached egg on top for extra sustenance.

Kale is a stellar vegetable that is part of the brassica family (which also includes broccoli, cauliflower and Brussels sprouts).  It rates highly in the area of carotenoids and flavonoids, the antioxidants which protect cells from free radicals.  Kale is high in fibre, with one cup providing 20% of the recommended daily dose and also contains a high quantity of vitamin C, vitamin A and manganese.  Kale also has the ability to lower levels of cholesterol and through the steaming process, this is further enhanced.  The fibre components in kale work more effectively binding together with bile acids in the digestive tract when they’ve been steamed. As a result of the binding process, it is easier for bile acids to be excreted and viola! your cholesterol levels are lowered.

In Dunedin you can buy kale at the Saturday Farmers Market and is currently in season, as is chard and avocado.  Or if you are extra-amazing, grab some from your garden that you prepared earlier and get chopping.

Kale and Chard with Avocado

A big bunch of kale (any kind you wish – green, curly, purple, Russian)

An even bigger bunch of chard (also known as silver beet or Swiss chard)

Half an avocado, diced

A generous sprinkle of Himalayan rock salt

A dash of pepper

Juice of half a lemon

Heat a pan to a moderate temperature.  Wash kale and chard thoroughly, remove stalks and cut in a rustic fashion.  Once pan is heated, add the kale and chard and put the lid on.  Steam for a couple of minutes until wilted.  Season with salt, pepper and lemon juice.  Transfer to a serving bowl and add diced avocado. Enjoy own its own or as an accompaniment to fish or meat.

May31

* Beetroot Hummus with Thyme and Honey Roasted Carrots and Broccoli *

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I just have to look at this dish and I feel energised.  Beetroot hummus, thyme and honey roasted carrots and broccoli florets make a delightfully colourful appetiser to entertain a crowd and ensure that your loved ones get an antioxidant hit.  Hummus is such a practical, nutritious food which originated in the Middle East and has spread far and wide.  In the last 8 years or so, the hummus market has exploded in New Zealand, with many new players and numerous variations of this humble dip.  However, why pay so much for a super cheap food that you can make so easily at home?  And what about those little plastic containers which have to be shipped off to China to supposedly be recycled?  Not to mention all of the additives, preservatives and whateverives which are present in the store-bought varieties.  Take control of your diet, grab a food processor and get stuck in.

You can play with this recipe as you like.  If you want to reduce the oil content, or omit it altogether, add an equal quantity of water.  Or if you have a juicer, juice a beet or two, add it to the mix and watch the colour brighten. I am a firm believer in adding good quality fats to your diet where possible and there are some über-healthy fats in this dish to make your skin glow and hair glisten.  Olive oil, sesame oil and tahini provide a wonderful combination of vitamins E and A, calcium and carotenoids, which protect your cells from the damaging effects of free radicals and enhance the functioning of your immune system.  Broccoli, carrots and beetroot also provide a hearty dose of folate, vitamins A, K and B6, as well as ample dietary fiber to aid digestion and ensure optimum health and vitality.

The beautifully designed ceramics featured in the photo are available from Whiteroom – Dunedin’s design destination.

Beetroot Hummus

3-4 beetroots, cubed

A tablespoon of sesame oil

A sprinkle of Himalayan rock salt

A sprinkle of pepper

A cup of chickpeas, cooked and cooled (or from a can, rinsed well)

3-4 cloves of garlic, chopped

3 tablespoons of tahini

1/4 of a cup of extra-virgin olive oil

A teaspoon of cumin

The juice of a lemon

The juice of 1-2 beetroots or cold water

Preheat oven to 190ºC. Place the cubed beetroot, himalayan rock salt, pepper and sesame oil in a roasting dish and bake for 40 minutes until cooked.  Place all of the ingredients in a food processor and whiz.  Extra oil, water or beetroot juice may be added to obtain the desired consistency.

Thyme and Honey Roasted Carrots and Broccoli

3-4 large carrots, sliced diagonally

A tablespoon of honey

A tablespoon of extra-virgin olive oil

The juice of half a lemon

A few sprigs of thyme, stems removed

A sprinkle of Himalayan rock salt and pepper

Place carrots in a separate roasting dish.  Add the honey, olive oil, thyme, lemon juice, salt and pepper.  Roast carrots for about 4o minutes until nicely cooked. Blanch a head of broccoli which has been chopped into florets.  Arrange beetroot hummus, thyme and honey roasted carrots and broccoli on a platter and serve.

Apr2

* Coconut Shimmy *

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Yipee, the sun is back on!  It’s time to kick back on the patio with this tangy and über-hydrating Coconut Shimmy and make the most of these sunny afternoons.  It’s fruity, creamy and contains no sugar, soy or dairy – just pure super food goodness from the earth.  This Coconut Shimmy is especially good if you’ve just had a work out or a footloose and fancy free night on the town, as the main ingredient is coconut water and just in case you have not heard what amazing stuff this is, take note.  Coconut water is the clear liquid from young, green coconuts.  It is a natural, isotonic drink with the same level of electrolytic balance as we have in our blood, so it will replenish your body back to perfection.  Coconut water contains many essential vitamins and minerals, has a high potassium content and is oh so naturally sweet.  So, even as the nippier autumn kicks in, this dreamy refreshment will transport you back to that summer holiday by the sea, whilst giving you the bang to get outside and frolic in all of the pretty leaves.

300 mls of coconut water

1/2 a cup of fresh pineapple chunks

A few sprigs of fresh mint

A 1cm piece of ginger

A squeeze of lime or lemon juice

A few ice cubes if you need some cooling

Put all of the above ingredients in a blender and crank it on its highest setting.  Serve in the sun with your nearest and dearest.

Feb2

Rose-scented Oranges with Dates and Macadamias

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Rose scented Oranges with Dates and Macadamias

Much like the scent of a rose in bloom is one of life’s pleasures, devouring a rose-scented pudding  is also a delight for the senses.  This dish is Middle Eastern inspired, however instead of using the traditional pistachio nut common in Eastern sweets, I’ve added macadamias for a contrasting texture.   The ease of preparation is a bonus with this dish and it is perfect for entertaining, as it can be prepared a few minutes before the guests arrive and left to chill in the fridge.

This fragrant dessert is light, nutritious and the perfect way to end a meal,  as the oranges have a high concentration of vitamin C, which will boost the absorption of iron from the main course.  Macadamias are a good source of protein, potassium, calcium and dietary fibre and also provide a buttery richness which round this dish off perfectly.  Yummo.

Serves 4

4 large oranges

2 tablespoons of rosewater or Monin rose syrup

2 handfuls of macadamias

6 Medjool dates

A sprig of mint to garnish

Using your smallest and sharpest knife, slice around the orange to remove the pith and the flesh.

Slice the oranges into rounds, reserving the juice. Quarter the dates lengthways and remove the pip.

Arrange the orange rounds and dates in a serving bowl.

Mix the reserved juice with the rosewater or rose syrup and drizzle over the oranges and dates.

Cover and chill for 30 minutes.

Sprinkle over chopped macadamias just before serving.

Watch your guest’s eyes light up when they taste this delectable dessert and give yourself a pat on the back.

Jan2

* New Year’s Day Lemon Detox Water *

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Lemon Detox Water

The day after the night before.  New Year’s Day is the day for new beginnings and fresh starts.  However,  for most of us it is also the day for dreaded hangovers from that banging party last night.  The best thing that you can do for your body is to kick start the day with the following simple trick, which will detox the liver and eliminate toxins lurking around the body from the night before.   By doing this today and incorporating it into your daily life, you will be feeling so fresh and so clean clean in a jiffy.

Ingredients

Juice of half a lemon

Half a cup of fresh, cold water

Half a cup of boiling water


Boil the kettle.

Fill glass to half way with fresh, cold water.

Top up with freshly boiled hot water.

Add the juice of half a lemon.

Sip this satisfying brew slowly whilst reflecting on last night’s antics.  Be sure to share the love with your crew from last night’s mammoth effort by making them some too.