I’ve had a few people ask me lately for a cleanse or detox as they’ve been feeling a bit ‘blah’... if you feel as though Easter, isolation and lifestyle restrictions have seen you reaching for chocolate, your comfort food of choice, or just eating/drinking poor food choices because your routine has gone out the window, this might be the kick start you’re needing!!
I’ve tried to make it achievable and affordable for people and families currently in isolation and it’s perfect for the whole family (children can have fruit for morning tea and their regular breakfast/lunch if they’d prefer; if they’re having cereal try to ensure the sugar content is less than 12g per 100g)
BREAKFAST
Green Smoothie
MORNING TEA
1 cup bone broth (warm or cold, whichever you prefer)
LUNCH
Soup with Bone broth base or substitute the stock component for your broth.
Can be vegetable, laksa, pho, ramen, lentil, whatever you choose! To save time you could make 2-3 large batches, freeze down into individual or double serves and rotate them.
Here are some recipe links:
AFTERNOON TEA
1 cup bone broth (warm or cold, whichever you prefer.) if using from frozen, use one to two ice cubes. If it’s refrigerated, use half broth, half water; or dilute to taste.
DINNER
What you’d normally eat. Ensure that your plate is made up of half steamed/sautéed/stir fried vegetables; use only salt, pepper, herbs, lemon/lime juice and olive/coconut oil for flavour though.
DRINKS
2L of water (can be warm or cold) or herbal tea.
DELETE FROM DIET
Coffee, black tea, soft drink, juice, energy drinks, alcohol etc
Snacks (except fresh fruit/veg)
Processed carbs (except pasta)
Chocolate and lollies
Chips or other pantry snacks
‘Fast’ food (maccas, kfc etc) and limit take out to once a week.
Bread
OPTIONAL EXTRAS
Diffuse essential oils daily.
Lemongrass - the oil of cleansing
Lime - the oil of zest for life
Tangerine - the oil of cheer and creativity
Eucalyptus - the oil of wellness
Phone/screen detox - leave it in another room for one hour. Substitute one window of social media time for reading or something else you enjoy.
Exercise - 30 mins of movement: walking, playing/pe activity with the kids, yoga, other workout... I’ll be doing a post on free YouTube workouts so keep an eye out!
Detox bath - 1 cup Epsom salts, 1/4 cup apple cider vinegar and 2-3 drops of essential oils; use calming oils like lavender, vetiver or chamomile. Put them into the bath salts or a tbsp carrier oil before mixing them into the bath to help disperse them.
RECIPES
Bone Broth is one of the most healing foods you can consume. Rich in nutrients like collagen, gelatin and glycine, bone broth can help to protect and heal your gut lining, boost skin health and improve joint function.
BONE BROTH
INGREDIENTS:
1-2kg chicken necks/feet/wings/carcasses or beef bones with marrow
3 carrots, chopped
3 celery stalks, chopped
2 medium onions, peel on, sliced in half lengthwise and quartered
4 garlic cloves, peel on and smashed
1 teaspoon Himalayan salt
1 teaspoon whole peppercorns
3 tablespoons apple cider vinegar
2 bay leaves
3 sprigs fresh thyme
5–6 sprigs parsley
1 teaspoon oregano
18–20 cups cold water
DIRECTIONS:
Place all ingredients in a 10L capacity slow cooker. If your slow cooker isn’t big enough, make smaller batches.
Add in water.
Simmer for 24–48 hours, skimming fat occasionally.
Remove from heat and allow to cool slightly. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill.
Use within a week or freeze up to three months. If you do freeze it, freeze some into an ice cube tray so you can easily pop one into a cup of boiling water for your morning and afternoon bone broth drink.
GREEN SMOOTHIES
The idea here is to flood your body with fruit and veg, as well as good fats for slow release energy and to keep you full. Doing this will make your body crave more of the good stuff, and you won’t find yourself reaching for the chocolate or sugar/processed food for energy because you’ll have energy all day!!
You can switch up your smoothie however you like, but make sure you include each of the following...
FATS:
One of the following;
1/4 avocado
1 tbsp coconut oil or cold pressed oil
1/2 a handful of nuts (if you prep it the night before and refrigerate; the nuts will soften and blend up easier in the morning).
1 tsp chia seeds
2 tbsp seeds (flax/linseed, sunflower, Pepita etc)
VEG:
As much as you like.
Some suggestions;
Spinach
Kale
Celery
Zucchini
Carrot
Beetroot
Cucumber
Mint/Basil/cinnamon/chilli or other herbs and spices of choice
Some veg may need to be cut thinly or grated, depending on the power of the blender/smoothie maker you have.
FRUIT:
As much as you like.
Here are my go to smoothie options
Banana
Kiwi Fruit
Berries (can use frozen)
Medjool date (only one)
Apple
Mango (I buy frozen)
Pineapple
Orange
GREEN POWDER (Optional)
1/2 - 1 tbsp
I prefer vital greens powder, but you can choose whatever you’re drawn to.
Good Luck!! I'd love for you to tag me @holistickinesiology so i can see your creations, and your progress!! Be sure to let me know if it made a difference and how.