Detox with Broccoli

Happy New Year! I am so looking forward to 2014 and can't believe how in a year I have had a complete career turnaround, swapping Investment banking with Wellbeing and FSA studies for a diploma in Nutrition! It is so amazing to start a year knowing I am doing something I love and working towards a subject I am so passionate about. One of my New Year's resolutions is to keep up this blog no matter how busy I get. So I will attempt to make weekly posts every Sunday even if it consists of one photo or one thought of the day!

At the moment we are studying Biomedicine and so have been learning all about the different systems of the body and how their structure relates to their function. The human body is incredible! Today we did the Digestive System and after an indulgent holiday the part that really sparked my interest was the liver and its detoxifying role. There are two phases to this process and lucky for us our amazing lecturer included a slide of foods and vitamins which induce these phases. The Brassica family so Cabbage, broccoli etc induces both phases and so I thought I would incorporate them into my dinner tonight!

I boiled some sweet potatoes and broccoli then coated them in coconut oil, turmeric and lemon juice. I then added these to a salad of tomatoes, red cabbage, alfafa and radish sprouts. I dressed the salad in olive oil, lemon juice and himalayan salt! 

I made quite a lot so managed to stop eating and put aside some in the fridge to take to work for lunch - sorted! :)

A calorie is not a calorie

I have started a new job, which I absolutely love. However this means I don't have as much time to prepare delicious and healthy meals. So I've been on the hunt for quick, healthy, satisfying options and the clear winner of which I can't get enough of are coconut chunks.

 They are so delicious, filling and very good for you. Ignore their fat content as these are good saturated fats! Ignore the calorie count as a calorie is not a calorie, which will make sense in a bit. I have eaten as much as a whole packet a day and have actually lost weight in the last two weeks. I did feel like I needed to do some research on why coconuts are so good for you so I may preach with substance. And so I've consulted nutritionists, health-minded women at work and even my GP!

A calorie is not a calorie - the words of Robert Lustig - an American pediatric endocrinologist. I was recommended to look up Robert Lustig by my doctor in South Kensington who after learning I am studying naturopathic nutrition launched into several sites I must check out so that as the new generation of health I am one step ahead and able to better bridge the gap between conventional medicine and naturopathy. A relationship that has brought about much controversy. I was excited to find that what he told me is very much in tune with my naturopathic lecturer and so I looked up his recommended sites of which I'd like to share the following. 

Why a calorie is not a calorie

1. Fiber. You eat 160 calories in almonds, but you absorb only 130. The fiber in the almonds delays absorption of calories into the bloodstream, delivering those calories to the bacteria in your intestine, which chew them up. Because a calorie is not a calorie.

2. Protein. When it comes to food, you have to put energy in to get energy out. You have to put twice as much energy in to metabolize protein as you do carbohydrate; this is called the thermic effect of food. So protein wastes more energy in its processing. Plus protein reduces hunger better than carbohydrate. Because a calorie is not a calorie.

3. Fat. All fats release nine calories per gram when burned. But omega-3 fats are heart-healthy and will save your life, while trans fats clog your arteries, leading to a heart attack. Because a calorie is not a calorie

4. Sugar. This is the "big kahuna" of the "big lie." Sugar is not one chemical. It's two. Glucose is the energy of life. Every cell in every organism on the planet can burn glucose for energy. Glucose is mildly sweet, but not very interesting (think molasses). Fructose is an entirely different animal. Fructose is very sweet, the molecule we seek. Both burn at four calories per gram. If fructose were just like glucose, then sugar or high-fructose corn syrup (HFCS) would be just like starch. But fructose is not glucose. Because a calorie is not a calorie.

Good-for-you Chocolate Mousse

This is one of my favourite things to make. The process is just so decadent, especially when creating the recipe as a lot of tasting and testing is required! The best version of healthy chocolate mousse that I have tried so far has got to be from the Wild Food Cafe. While they didn't share the recipe with me I managed to get the ingredients out of them, all of which I have tried to incorporate here except the algarroba powder. I had never heard of this before so did some googling. 

Algarroba powder is a Peruvian carob which comes from the pods of the mesquite tree. Considered a superfood due to its protein, fibre, calcium, magnesium, potassium, iron and zinc content, its is perfect for sweetening raw recipes or smoothies. I will be looking out for it and once tried will blog a review. 

Peru is abundant in natural superfoods as the cacao I used in this recipe is also Peruvian. This raw cacao is made by cold-pressing the oil out of the beans, filtering them and resulting in a premium grade powder. When processed this way the cacao powder produced contains more antioxidants than any other known food. They go into further detail and compare nutritional content to other foods (40 times greater than blueberries!) so if you are interested have a look at their website here. 

Ingredients (Serves 2): 

4 dates

1 tablespoon of coconut oil

1 avocado

2 and a half tablespoons of cacao powder

2 ripe bananas

2 tablespoons of almond butter

1 teaspoon of vanilla bean paste

Simply add all theingredients into your food processor and blend. If you are using a blender which may not be very powerful add the dates, coconut oil and almond butter first and let that blend for a few minutes before adding the rest of the ingredients. 

Eat immediately or if you can't wait or let chill in the fridge for later!

Nutty Coconut Overnight Oats

Here is a breakfast option that does not include avocado! Overnight oat recipes are popping up everywhere and I now know why. The soaking makes a delicious creamy and gel-like consistency with the oats and no matter what you soak them in they are divine.

Soaking oats and other grains is very beneficial to their nutritional value as well. It helps enzymes, lactobilli and other organisms to break down and neutralise phytic acid. Phytic acid is contained in the outer layer of all grains. If untreated phytic acid can combine with calcium, magnesium, copper, iron and zinc in the intestinal track and block their absorption. I read about this in an extract from Nourishing Traditions (I have yet to read to read this book but it seems to challenge some interesting beliefs and is on my list!) While this is all true I have also read that the amount of phytic acid in oats is not that much and when we cook them it is even less so, so I wouldn't be overly concerned about soaking your oats every night!

A new obsession in our household is Coyo coconut yoghurt. It is absolutely delicious, you won't believe there is no cream at all. In fact I would say it is more of a cream substitute than a yoghurt substitute and would be perfect as healthy alternative for desserts or cake icings. It really makes this breakfast option something special!

What is also great about this recipe is that it will keep in the fridge for 2 - 3 days so you can prepare a few for your week and then have them as breakfast, an afternoon snack or even a pudding! It's just so versatile :)

Ingredients:

4 tablespoons of oats

Almond milk (or any other milk you want to soak the oats the in)

1/4 cup of almonds

1 medjool date (optional)

Chia seeds

1 banana

Cover oats in almond milk and soak in the fridge overnight or for at least 4 hours.

Pulse the almonds and date in a food processor or blender for a few minutes until chopped, don't let it form a flour. Combine the nut mixture with the soaked oats and layer at the bottom of a glass or bowl. Scoop a dollop of yoghurt on top and layer sliced bananas. Enjoy immediately or leave in the fridge for later!

Lentil brown rice & beetroot salad

As the chill sets in I find myself wanting to eat more and more hot cooked grains. It is stil important to incorporate some raw fresh foods as well so I've combined two simple recipes to create an explosion of flavours. 

The brown rice, lentils and caramelised onions recipe was inspired by one of Goop's posts. If you don't subscribe to Goop you should. It is great with lots of style tips, beauty recommendations and healthy recipes. 

Ingredients (serves 2):

1 cup of brown rice

1 cup of lentils 

4 red onions

1 packet of greens (rocket/watercress/spinach - a mix is best) 

1 avocado

1/2 a cucumber

1 green pepper

1 raw beetroot

1 lemon

Olive oil

Coconut oil (optional)

Vegetable stock

Salt

Start by cooking the lentils and brown rice in two separate pots with salt and water. Instead of salt I add organic vegetable stock to the brown rice pot with the water. Once that is on the go, slice the onions and let them fry slowly on a low heat with some coconut oil. 

To prepare the salad simply chop the cucumber, green pepper and avocado and add to the mixed greens. Drizzle with olive oil and some lemon juice and salt to taste. 

Once the rice, lentils and caramelised onions are cooked mix them together. Serve as is or grate some beetroot in to get a lovely purple colour. Dish up separately or mixed with the green salad, the flavours complement each other so nicely so definitely eat them together!

Juicing

So I’ve had a break from blogging this past week to try out Juicing. I have wanted to try a full juicing program for a while now and after an indulgent weekend away it seemed like the perfect time.

Juicing for a few days is a great way to cleanse and give your digestive organs a break. It means that your body is spending less energy breaking down food and so can use this energy elsewhere. When you drink fruit and vegetable juice, highly concentrated vitamins, minerals and enzymes rapidly enter the bloodstream which absorb all of the nutritional benefits.

The first three days are however a genuine detox. I didn’t feel great at all. I had headaches and little energy. I’m used to having coffee everyday and caffeine takes 72 hours to exit the system. However by the fourth day I was waking up feeling very energetic and really enjoying my flat stomach!

I did the ‘7lbs in 7 days’ Juice Master program by buying the app for my IPhone, which contains all the recipes and a day-by-day schedule. As I already own a juicer and am studying at home I made all the juices myself. This is a lot of work though and I think next time I will order the juices pre-made. They are delivered to you frozen so that they retain all the nutrients and you can just leave them in the freezer until needed.

What I also found tough was doing this week during mainstream life. You do not have a lot of energy so I found the days when I was out and about in London very hard – added to the fact that I had to make the juices at home so if I wasn’t at home I had to be prepared or wait until I could get juicing. There were a few irritable and frustrating moments! However if followed properly this program will ensure you are never hungry. Five juices and two hot drinks each day was totally manageable. The hardest part had to be being around food in the kitchen and not being able to eat anything.

After 7 days I really do feel amazing (and 2 kilos lighter) and am super inspired to incorporate more juicing into my diet. I don’t want this to be a quick fix so to ensure I don’t undo all the good I am going to slowly incorporate food back into my days. Starting with smoothies for breakfast and then mainly raw salads and vegetables before I get on to cooked food. After juicing for a long period of time your metabolism slows down and will not cope with big cooked unhealthy meals so it is best to ease your way back to normal food.

What I like about Jason Vale’s program is the emphasis he puts on making this healthy kick start a lifestyle choice rather than a quick fix. I believe in eating healthy food, which leaves you feeling energetic and satisfied. And on the juicing program you really get to experience what true vitality feels like and you won’t want to spoil it.

I thought I’d share my two favorite green drinks from the program. Each juice was really delicious and I loved trying them all!

Super Juice

Ingredients:

2 apples

¼ pineapple

¼ cucumber

½ lime (peeled)

¼ avocado (ripe)

1 teaspoon wheatgrass powder

1 small handful of ice

Juice the apple, pineapple, cucumber and lime. Pour the juice into a blender and add the avocado flesh, wheatgrass and ice. Blend until smooth. Pour and enjoy!

Passion 4 Juice Master

1 apple

¼ pineapple

¼ banana

200g yoghurt (I used coconut/soya yoghurt)

1 teaspoon of spirulina powder (I prefer wheatgrass)

Juice the apple and pineapple. Pour the juice into the blender along with the banana, yoghurt and spirulina. Blend until smooth. This one is like a dessert!

Chocolate & Almond stuffed Dates

This recipe (if i can even call it that!) is so simple yet so delicious I almost feel guilty about the praise I get after people try them. They are amazing on-the-go snacks to prepare for a busy week as they can just be stored in the freezer until ready to be enjoyed. 3 easy ingredients with 3 easy steps. 

Ingredients (quantity as you desire): 

Dates (preferably Medjool - they are the best) 

Almond butter

Optional: Raw cacao melted with almond milk

The optional chocolate part happened completely by accident. I thought I had bought cacao powder when in fact I'd come home with a brick of solid raw cacao. I was going to melt the cacao with almond milk to make hot chocolate until I saw the stack of dates in our fridge. And thus Chocolate & Almond stuffed dates were born! Well in our household at least. 

To start slice the dates open and remove the pip (step 1). Next stuff the dates with almond butter and - if you dare - the melted cacao as well (step 2). Pop in the freezer to set (step 3). I know they don't LOOK amazing but please trust me on the TASTE. I hope you enjoy!