Liver Tonic Juice
- 4 large carrots
- 1 celery stick
- ¼ beetroot
- 2 cm ginger
- A handful of parsley or mint
- Handful of spinach or small piece of pineapple (optional)
- Blend all ingredients in a blender till smooth alternately juice in your living juicer*.
- Drain juice through a Nut Mylk bag
Great Detox Ingredients for Juicing
- Celery High in organic sodium, thirst quencher, good for the nerves
- Kale High in chlorophyll, cleansing to the kidneys, high in calcium and protein
- Dandelion Liver detoxifier, good source of Vitamin K, high in calcium and protein
- Apples Digestive aid, acts as a laxative, helps to detoxify the blood.
- Carrots Good source of vitamins A, B, C, D E and K, body alkaliser
- Beetroot Cleansing to the liver, stimulates bowl movements, high in iron
Super Detox Amaranth & Lentil Salad
For the Salad
- 2 cups cooked amaranth, cooled to room temperature**
- 2 cups cooked brown or green lentils, cooled to room temperature
- 1 head broccoli, florets well diced and majority of stems discarded (or saved for other use)
- 1 large carrot, peeled and grated
- 1 medium golden beet, peeled and grated
- 1/2 cup chopped parsley, plus more for garnish
- 3 tablespoons chopped mint
- 2 tbsp olive oil or coconut oil
- 2 tbsp lemon juice
- salt + pepper
For the Dressing
- 1/3 cup hulled hemp seeds
- 3-4 tbsp olive oil
- 3 tbsp lemon juice (squeezed from about 1lemon)
- 1 clove garlic, roughly chopped
- salt + pepper
- 2-4 tbsp water, to thin out as needed
For the Salad
- In a large bowl, toss together the cooked quinoa, cooked lentils, broccoli, carrot, beet and parsley.
- Add a good glug of olive oil (about 2 tbsp) and some fresh squeezed lemon juice (about 2 tbsp).
- Toss to coat, season well with salt and pepper and set aside.
For the Dressing
- In a food processor or high speed blender, add all the ingredients for your dressing, except for the water. Process until smooth, adding water 1 tbsp at a time to thin out until a creamy, pourable dressing consistency is achieved.
- Pour dressing over prepared salad and toss to coat evenly.
- Garnish with a wedge of lemon and a sprig of fresh parsley. Serve at room temperature.
** Amaranth is a nutty grain which is often the forgotten cousin of its ancient grain cousins. Like buckwheat and quinoa, amaranth is an especially high-quality source of plant protein including two essential amino acids, lysine and methionine, which are generally low in grains. Amaranth is packed with iron and calcium, and its fiber content is triple that of wheat.
How to cook amaranth
- Combine seeds with two and a half cups water in a pot and bring to a boil.
- Reduce heat, cover and simmer for up to 20 minutes, until grains are fluffy and water is absorbed.
- For a porridge-like consistency, use slightly more water (three cups for one cup of grain) and cook a little longer.
- You can also “pop” amaranth like corn; simply preheat a pot or skillet over high heat (must be very hot), and add amaranth seeds one or two tablespoons at a time (adding too many seeds at once can cause them to burn). Continuously stir the seeds with a spoon as they pop, and once mostly popped, quickly remove from pan. Repeat with more seeds if desired. Popped amaranth can be enjoyed on its own or served with milk or soymilk and fruit for a healthy breakfast.
**This salad will keep well in an airtight container in the fridge for up to one week. Before serving the leftovers, spritz with a bit more lemon juice and season with salt + pepper. 2. This salad only takes about 15 minutes to put together if you have the quinoa and lentils pre-cooked. Otherwise, lentils usually take about 45 minutes to cook and quinoa will take around 15 minutes. Ensure you allow both to cool completely before tossing with the other salad ingredients.
Rosemary Flaxseed Crackers
Our cravings are often linked to the texture, smell and consistency of food. FMCG companies are fully aware of this and deploy engineers and scientists to conduct extensive math, science and regression analysis into finding the very perfect amount of salt, sugar and fat in their products that will send us over the moon, and will send their products flying off the shelves and have us buy more and eat more (Read this article for more on this http://www.cbc.ca/news/health/food-cravings-engineered-by-industry-1.1395225 ).
This flaxseed cracker recipe mimics the texture of crisps but is on another level in terms of nutritional value. It provides high levels of essential fatty acids, fibre, magnesium, calcium and zinc. It is also filling and will be sure to satisfy any craving for crackers or chips. Serve with hommous or guacamole.
- 1 cup golden flaxseed, ground
- 1/4 cup ground sunflower seeds
- 1/4 cup ground pumpkin seeds
- 1/4 cup sesame seeds
- 1 cup water
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1 teaspoon dried rosemary or 2 tablespoons chopped rosemary
- Pinch of Himalayan sea salt
- Preheat oven to 200 degrees Celsius.
- Combine all ingredients in a mixing bowl until a dough forms, adding more water if required.
- Spread evenly on a parchment lined paper using a spatula. Using a table knife score into 16 squares. Bake for 30 to 35 minutes until crisp and lightly brown. Shut the oven off and leave for another hour – this makes them more crunchy. Remove, let cool and enjoy.
Options: The combination for these crackers are endless. You can substitute different herbs and spices, add tomato, make the hot with chilli or add cinnamon and nutmeg and pecans for a sweet version.
Detox Bliss Brownies
The name “detox bliss” brownies appears to be an oxymoron as we do not commonly associate detox with bliss! However, some of the star detox foods including turmeric, beetroot and avocado feature in the recipe below. A good game to play with these brownies is “guess the ingredients” as you would never know that there are some super detoxifiers lurking within! Add your own creative twist to the brownies, you cannot go too wrong with raw food recipes. Be sure to let me know of any fun variations
- 1 cup sunflower seeds
- 3/4 cup almonds
- 1/2 cup activated buckwheat
- 1/4 cup gojis
- 6 dates
- 1/4 cup carob & 1/4 cup cacao powder
- 1 medium raw beetroot, cubed
- 1/4 avocado
- 2 Tbs spirulina
- 1 Tbs turmeric
- 2 Tbs almond butter
- 3 Tbs coconut oil, melted
- Pinch Himalayan salt
- 1 Tbs Maca root powder (great for fertility and hormonal balance)
- 1 Tbs lucuma (adds a beautiful caramel flavour)
- Place the sunflower seeds, almonds and buckwheat in your food processor and process until a fine flour forms.
- Next add the gojis, dates, beetroot and avocado. Blend until broken down.
- Add all remaining ingredients until well combined and no “chunky” pieces remain.
- Press into a baking paper lined tray and place in freezer for one hour or until firm. Remove from tray and cut into small squares (5cm by 5 cm is a good size)
- Keep in the fridge and reach for them when you need to retreat into detox bliss
Almond Cheese Recipe
The prospect of making raw cheese seemed a little daunting to me, however it is incredibly easy to make and the end result is so creamy and delectable, I encourage you to also give it a try.
• 2 cups of almonds (soaked for 8 hours and skin peeled)
• 1 tablespoon miso paste
• 1 teaspoon probiotic powder (you can just pop open a probiotic capsule if you do not have powder)
• 1/2 teaspoon each of dried dill, chives and or parsley (or any other dried herbs of your choice)
• 2 tablespoons fresh basil and parsley
• Pinch of Celtic or Himalayan sea salt
1. Soak almonds overnight in water. Drain and pop off skins. I find it easier to do this if I have quickly blanched the almonds in some boiling water.
2. Place all ingredients in food processor. Process until smooth. This will take a bit of time, so just be patient.
3. Place nut mixture in nut-milk bag or colander lined with cheese cloth.
4. Give a light squeeze and place in a warm area for 10 to 12 hours (up to 24 hours for a more firm cheese). I placed mine on top of the dehydrator overnight.
5. You can use the cheese at this point or if you want it more firm, place it in the dehydrator for a few hours (at 115 degrees) to form a rind. Serve with flaxseed crackers or on top of your favourite salad.
Sauerkraut will populate your intestinal tract with wonderful probiotics. The beauty of fermented foods such as sauerkraut is that they are incredibly effective at increasing your overall nutrition, promoting the growth of friendly intestinal bacteria, and aiding digestion and supporting immune function, including an increase in B vitamins (even Vitamin B12), omega-3 fatty acids, digestive enzymes, lactase and lactic acid, and other immune chemicals that fight off harmful bacteria (and even cancer cells).
Buying commercially produced fermented foods is not quite the same as buying home made versions. Some pickles are simply packed in salt, vinegar, and pasteurized. Many yogurts are so laden with sugar that they are little more than puddings. Refrigeration, high-heat pasteurization, and the addition of vinegar with its acidic pH all slow or halt the fermentation and enzymatic processes. These modern processing techniques effectively kill off all the lactic acid producing bacteria and short-circuit their important and traditional contribution to intestinal and overall health.
Sauerkraut is very simple to make. All you need is a head of cabbage and some sea salt. You can add a couple of carrots in with it to provide colour and texture. This fermented dish will really last indefinitely, so don’t be afraid of it going bad. This was how our ancestors got through the winters when there were no refrigerators and freezers around.
- 1 head cabbage, green or purple or a mixture of both
- 2 tablespoons Celtic sea salt or Himalayan salt (do not use conventional rock salt as it is lacking in trace minerals)
- 2 x 250 mL or 1 500 mL sized glass large-mouth mason jars
- Food processor or knife
- Remove and discard outer leaves of the cabbage, until you get to the clean unblemished leaves underneath. Cut cabbage in half and core. Shred cabbage in food processor using a ‘slicing’ disk or with a knife, creating thin strips of cabbage.
- Place cabbage into a large bowl and sprinkle with sea salt. Use it liberally, because this is what makes the juices come out of the cabbage. It also acts to keep putrefactive bacteria at bay so that your kraut doesn’t spoil and become mouldy. I use about two tablespoons of salt for a large head of cabbage. Sprinkle the salt all through the cabbage and mix it up to distribute it evenly. Let the cabbage sit in bowl for ten minutes.
- After ten minutes massage/knead the cabbage to release its juices.
- Whichever container you use, push the mixture down and pack it in. Then use either your fist and fingers, or a mallet to pack it as tightly as you can. Mash it so that the juice runs and covers all of the vegetables. If it doesn’t quite cover it, add more water. This example of the GAPS diet recipes is fermented by an anaerobic (no oxygen) process, so you must be sure that no oxygen can get in around the cabbage, or it will mould and spoil.
- You can use the outer leaves of the cabbage to cover the mixture completely. Just be sure to leave some room at the top of the container so that gasses can escape. Or you can cover it with something small like a dish or bowl to keep the cabbage under the liquid. Simply leave some room around it (an inch or so) to again let gas come out.
- Keep this on your kitchen counter for three to seven days. Taste it after three days to see if you need to go beyond that up to seven days. If it is ready then store in the refrigerator. The cold will not stop the fermentation process, but it will slow it down.
- When you want to make another batch of this type of the GAPS diet recipes, either start the process over again with a new container, or reuse the first one without washing it out, in order to utilize the good bacteria that is already there. It’s kind of like sourdough bread starter, if you are familiar with that.
– Add juniper berries, caraway seeds or a handful of dill and grated onion, beetroot or carrot to your sauerkraut for additional flavour.
– When introducing sauerkraut on the GAPS Intro Diet remember to start with just a teaspoon of the juice, have this for three days and then increase to two teaspoons for another three to five days, increasing the dose when you do not have any reactions. Gradually work up to eating the kraut itself. If your gut is severely distressed, eating too much of these good probiotics too soon can cause a die-off of the bad bacteria and make you feel ill, so proceed cautiously.
Chocolate Coconut Bark Recipe
Chocolate Coconut Bark (GFDF) This is a wonderfully easy and nutritious treat recipe. You can keep this is the freezer as a go to snack when your chocolate cravings become overpowering. For a honey free version use stevia drops as the sweetener. Ingredients
- 1/2 cup cacao butter (about 120 grams of solid cacao butter)
- 1/2 cup coconut oil
- 6-7 tbsp raw cacao powder (or cocoa powder)
- 3-4 tbsp honey or maple syrup
- 1/2 tsp Himalayan salt
- 1 vanilla bean (scrape the inside)
- 1 tbsp silvered or shaved almonds
- 1 tbsp coconut flakes
- 1 tbsp goji berries
- 1 tbsp. buckwheat (optional)
- You will also need a saucepan quarter filled with water, a heat proof bowl that goes over the saucepan, a whisk, shallow baking tray and non-stick baking paper.
- Bring a saucepan of water (about quarter full) to boil and then turn the heat down to simmering. Add cacao butter and coconut oil to a heatproof bowl and place over the simmering water in the saucepan. Ensure no water gets in the cacao butter.
- Melt the butter, stirring with a whisk or a spatula, and when almost all of it is melted. Ensure that the temperature does not get too hot to touch. If it does get very close and the butter and oil are still melting, remove the bowl from the heat and let the butter melt further on the countertop.
- Once cacao butter and coconut oil is melted, add cacao powder, vanilla and honey and whisk together over simmering water until all dissolved and well incorporated. Again, remember to check the temperature to make sure it doesn’t overheat. This will ensure the chocolate is kept smooth and silky, and decreases the chances of the chocolate becoming grainy.
- Finally, add the salt and whisk together until smooth. Line a tray with baking paper, making sure the sides are covered so no chocolate liquid is spilt over the edges. Pour the chocolate into the tray and let is spread into a thin bark layer.
- While still melted and hot, sprinkles evenly with almonds, coconut flakes, goji berries or other nuts and dried fruit of your choice. You can even use fresh berries if you plan to eat the bark in the next couple of days. For a “crackly” version sprinkle with activated buckwheat.
- Place the tray in the fridge for at least 2 hours. The bark will solidify within 30 minutes but it’s a good idea to let it stand for a little longer. Keep in an airtight container in or out of the fridge, depending on how crunchy you like it.
Warming Fennel Soup Recipe (GAPS Friendly)
Fennel Soup Recipe
This fennel soup recipe is one of my favourites. Often when we are experiencing digestive issues there are few foods that we can enjoy without feeling discomfort. It is wonderful to have a few nourishing meals which do not make you feel bloated or cause cramping up your sleeve. This is a flavoursome soup recipe which is also gentle on the digestive system. This recipe is courtesy of my father – our family loves sitting in front of the fire with a bowl of this soup.
- 1 kilogram carrots
- 2 fennel bulbs
- 1 onion sliced
- 2 cloves of garlic peeled
- 1.5 litres of chicken stock
- 100 ml of coconut cream
- Preheat the oven to 200 degrees Celsius. Place the carrots, fennel and onion in a roast dish. Toss with a few tablespoons of olive oil or coconut oil. Roast for 20 mins then add the garlic. Roast for another 20 minutes.
- Remove from the saucepan and add to a heavy based saucepan. Add the chicken broth. Simmer gently for 20 minutes.
- Liquidise with a stick blender until smooth.
- Stir in with coconut cream.