Just the word cleanse brings sorrow to my heart. What kit to buy, what food can’t I have and what will I cook? My head is spinning! I dwell on how hard it will be, how it will be a struggle and to what end? Well throw all those ideas away and look how easy a cleanse can be. No kits and with a little planning you can have a successful cleanse. And with this cleanse there are no large detox reactions because it is gentle.
Here is what Sarah says she sees in her clients from cleansing:
- I’ve seen many clients remove gluten and excel in their athletics, or remove dairy and suddenly they are no longer having chronic sinusitis or clearing their throat during the day.
- I’ve seen chronic bloating disappear with the removal of gluten/dairy/eggs.
- I’ve seen someone in chronic pain remove nightshades and flour and regain their movement.
Food is powerful. Food makes or breaks who you are, what you look like, and how you feel and function.-Sarah
What to do for the next 3 weeks:
Temporarily remove the top allergenic foods: gluten, eggs, dairy, soy, corn
Remove sugar from your diet.
Take a look at what you consume daily: If you drink 12 cups of coffee a day try to reduce it to half.
What You Can Eat on the Easy Cleanse
• Brown Rice
• Any gluten-free grain: teff, buckwheat, millet, amaranth
• Chicken, Turkey, Poultry
• All fish except shellfish
• Wild game meats or grass-fed meats
• Nuts/seeds (except peanuts or those you are allergic to)
• ALL fruits
• ALL vegetables (except tomatoes)
• Rice based protein powders
How to end your cleanse:
Slowly reintroduce each food you removed every 3 days after a minimum of 3 weeks removal. You know your body well so you’ll know if something is wrong when you reintroduce them.
How do you know if the food bothers you?
Suddenly that migraine returns, or the bloating, gas, constipation, diarrhea, rapid weight gain, foggy brain, joint pain is back.
Sweet n’ Spicy Quinoa – serves 12
This just has a little bit of everything. It’s sweet, it can be spicy, there are so many different textures involved it’s like a huge party in your mouth! Everyone knows that Quinoa is higher in protein then a few other starchy counterparts. It also has a natural nutty flavour, as opposed to boring old white rice. It could be a side dish or add a good quality lean protein to it makes it a full meal.
• 3 cups quinoa
• 2 cups low sodium soup stock (or fully use water)
• 2 cups water – more water if necessary
• 3 Tbsp olive oil
• 1 large onion
• 4 medium carrots
• 5 small zucchini
• 3 tsp ground coriander
• 1 tsp cinnamon
• pinch cayenne – omit if avoiding nightshades
• 1 1/2 tsp dried ginger, cumin, paprika, sea salt
• 3/4 cup dried fruit juice sweetened cranberries
• For a full meal – add sunflower seeds, beans, or chicken/turkey
1. Rinse and cook quinoa in 2 cups soup stock and 2 cups water (more water if necessary) for about 15 minutes until no longer crunchy and grains looked “popped”
2. Heat olive oil on medium in a large sauté pan or frying pan
3. Chop Onion, zucchini and carrots
4. Stir fry onion until transparent
5. Add carrots, stir fry five minutes
6. Add zucchini, stir fry one minute
7. Add the spices, except for salt, lower heat and stir until they start to brown
Combine veggies and quinoa – add cranberries and sea salt
Beets n’ Brussels Thyme
• 2 medium sized beets, peeled and quartered
• 12 – 15 brussels sprouts, halved
• 1 sweet onion, peeled and quartered
• 1 – 2 tbsp coconut oil, melted or extra virgin olive oil
• 1 teaspoon of dried thyme
• 2 tbsp sliced almonds (optional)
• Salt and freshly ground pepper
• Secret ingredient – if you have access to turkey or chicken dripping baste it with a bit of it for a nice gloss and crunch
1. Preheat oven to 375F
2. Lightly steam chopped vegetables and onion (about 3 – 4 min)
3. Add to casserole dish and drizzle with coconut oil, trhyme and sea salt and pepper
4. Bake for 20 minutes or until desired texture is reached (soft or crispy) but stir and move them around after 10 minutes.
5. Add almond slivers and roast for another 5 – 10 minutes until they are toasted and golden brown
More recipe ideas from Sarah
Sarah Maughan is a Registered Holistic Nutritionist in Toronto, ON and is one of few Nutritionists in Canada who is also Board Certified in Practical Holistic Nutrition™ http://www.sarahmaughan.ca/