a few meal inspirations

Hello fellow detoxers!  I can’t believe how  many people have decided to join me on the 21 day detox. I am so thrilled to have you with me on this journey with me to vibrant health and new beginnings.

YAY! You made it through the first few days. Pat yourself on the back, they really are the hardest.  It’s like the minute you tell yourself you aren’t eating gluten you want that bagel staring at you on your co-workers desk…even if you usually don’t even eat bagels. Humans are strange creatures.  I promise though, those cravings will quiet everyday until they are gone completely. Sugar and caffeine seem to be the hardest part for people, especially eliminating them if you are used to having them daily.

If you are having headaches due to caffeine withdrawal, have some green tea. You can even buy flavored green tea that may help with a sweet tooth. If that sweet tooth will not give up, have a small piece of fruit or a green smoothie with 1/2 a banana or green apple and some coconut oil and unsweetened almond milk.

I swear they will soon start tasting like milkshakes to you (once your taste buds adjust to the natural flavors). I make this smoothie for my husband when he is having a sweet craving and he wouldn’t swap this for his favorite milkshake now, would you Mike? 😉

hi Mike! came across this pic in my phone

A clean treat that is loaded with protein, fiber, antioxidants and other vitamins.

ChocoBanana Protein Smoothie
1 cup spinach
1/2 frozen banana
1 Tbs almond butter
1-2 Tbs raw cacao powder
1.5 tsp coconut oil (organic, cold-pressed)
1 Tbs hemp protein powder
3/4 cup unsweentened almond milk
1/2 cup ice
1 tsp honey or maple syrup(optional)
Additional add-ins : ground flaxseed, chia seed, raw cacao nibs (add after for choc chip pieces)

Blend until smooth.

Sorry, I went off on a smoothie tangent.  Anyway, I am really enjoying all of the emails about your progress so far- mentally and physically. It has only been a few days but I am seeing that a lot of you are already noticing positive affects. Whether it’s a noticeable change in energy levels, moods, stress, bloat, or any other digestive health issues, I am beyond excited hear all of your feedback! It only keeps getting better from here.

I’ve been getting a lot of inquiries about menu and meal ideas. Instead of sending each of you different recipes and ideas, I’ve decided to compile some of my favorite recipes and dishes from friends and fellow bloggers.

Many of these are dinner ideas – but can easily be stored and made into lunch the next day. Switch it up by adding a few more spices or vegetables to it, or even throw it in a saute pan in the morning, crack and egg on it and you’ve got a delicious and easy breakfast.

Be creative and switch out different ingredients and spices to your liking. Most of them are gluten and dairy free, however if one of the items happens to be just swap it out or just nix it. Enjoy!

Recipes:

Cauliflower Lentil Taco Salad,  Food Babe

Quinoa Fried Rice with Pork , The Queen of Quinoa
I substitute with organic chicken, beef or egg. Most of the time I  eliminate meat all together – as quinoa is very high in protein

Kale Rice Bowl , 101cookbooks
Can substitute yogurt with coconut milk yogurt or add avocado for creaminess. Great for breakfast or dinner. 

Roasted Sweet Potato, Kale and Sage Skillet Quinoa , Recipes to Nourish 

Jerk Chicken with Mango Salsa and Creamy Coconut Millet, Inspired Edibles

Quinoa Crusted Sole in a Chili-Lime Glaze, Inspired Edibles

25 Soups and Stews, With Food + Love
All Gluten Free, Dairy Free, Egg + Meat Free

Here are two recipes I’ve made this past week:

Spiced Salmon with mustard sauce
(I halved for 2 people and still had leftovers) 

Ingredients
2 teaspoons whole-grain mustard
1 teaspoon honey
1/4 teaspoon ground turmeric
1/4 teaspoon ground red pepper
1/8 teaspoon garlic powder
1/4 teaspoon salt
4 (6-ounce) salmon fillets

Directions
Preheat broiler.

Combine first 6 ingredients in a small bowl, stirring well with a fork. Rub mustard mixture evenly over each fillet. Place fillets, skin side down, on a jelly-roll pan coated with cooking spray. Broil 8 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

I know some of you were asking about substituting  breads/wraps for lunch, especially when packing a lunch for work. If you are not going 100% Gluten Free (which is okay, as long as you are eating the right kinds of grains) As I mentioned before, this should be tailored and manageable for your life. Don’t make too drastic of changes unless you know you can plan on maintaining. It’s better to set realistic goals for the detox and be in it for the long haul, then to cut it short or give up.

Creamy Kale + Basil Sauce
Great on any dish. Try it on chicken, fish, quinoa/rice bowls. I even put it on sautéed spinach and eggs for breakfast.

Ingredients
4-5 kale leaves
1 small bunch basil
1/2 cup raw cashews, soaked
juice of 1/2 a lemon
1 clove garlic
sea salt and pepper to taste
approx. 1/2 cup olive oil
optional: 1/4 cup nutritional yeast (great for vegetarian dishes and adds a cheesy flavor) 

Directions: Place all ingredients in a vitamix/food processor. Blend until well incorporated. Slowly drizzle in olive oil until creamy and well emulsified.

This is so flavorful and adds a nutritional punch to any of your favorite dishes. It’s full of vitamins, fiber, protein, anti-oxidants, and healthy fats.

The other night we made lettuce wraps with our left over salmon. We shredded the salmon on large Boston lettuce leaves, added avocado, cucumber, radishes, chives and fresh dill. Drizzled them with this sauce and it was so good!

You can make the sauce in large batches and store in the fridge. (Mix well before using, you may also have to add a little more olive oil if consistency thickened).

I am posting my Vegan Cheesy Broccoli Casserole tomorrow, as well as a vegan Shamrock Shake we made this weekend, just in time for St. Patty’s Day (think spinach, fresh mint and vanilla bean, yum!)

21 Day Detox – who’s with me?

Tomorrow begins my 21 Day detox.

I am getting Spring fever and so over this snow (for those of us who have been blasted with seemingly endless snowstorms, you understand).  That tease of warm weather last weekend here in Philadelphia brought on that indescribable feeling  you get when you know nice weather is around the corner. I could feel it in the air, hear it in the chirping birds, see it in the tulips peaking through the thawing earth.

I decided that Sunday I was in a need of a pre-Spring cleanse. I want to feel as alive and vibrant as Spring, whenever it arrives.  If you are like me in the winter you tend to eat more comforting, heartier meals, while hibernating in your cozy home.

That little blast of warm weather was like a wake up call for me. I knew it was time to get my body and mind back in shape and to shed not only a few winter pounds, but to also shed those winter blues and revive my mind and spirit.

Nothing helps more with that than a good detox (mind, body, spirit) –  mindful eating, more rest, less social media, more journaling, less stressing, more juicing, less processed foods.

So tomorrow I begin my 21 day detox –  just in time for Spring and warm weather.

My detox goes as follows:

I will be eliminating completely : sugar, dairy, gluten, processed foods. 

My main source of nourishment will come from : vegetables (lots of dark leafy greens); grass-fed, organic lean meats; wild-caught fish (smaller the better- less mercury and toxins); healthy fats such as coconut oil, cold-pressed olive oil, nuts, seeds and avocado; grains such as quinoa, brown rice and millet.

I’ll be limiting fruits, caffeine (rarely drink it but occasional green tea is okay).
*If you are a coffee drinker limit to black coffee if you absolutely need.

Aside from the diet guidelines of the detox, I will also be cleansing my mind and building my spirit by adding/eliminating certain actions and activities. I will be off of social media (except for limited time for my nourish and nosh facebook page and blog). I will be limiting stress by adding more meditation, more yoga, morning and night time journaling (this is my all time favorite way to rid anxiety, organize thoughts, and relieve stress). I’ll also be taking epsom salt baths with lavender. The epsom salt pulls toxins from your skin, while the lavender helps to soothe any tension and stress (also good for insomnia and/or headaches).

I will be digging deeper into my own spirituality and practice it with more devotion and discipline. I also would like to exercise more awareness in my words, thoughts, decisions and actions.

I am really looking forward to this and hope you’ll join me.  If 21 days seems too long, aim for 5-7. Any amount of cleansing time will help jump start your body into Spring mode and help to revive you mentally, physically and spiritually.

Please feel free to email me for recipes and different meals, snacks, smoothies and juices I will be making the next 21 days.  I look forward to hearing from you and to share this amazing journey I am about to embark on.

*Please begin whenever you are ready. Make sure to read these guidelines to prep your body for a cleanse. If you heavily rely on foods that contain dairy or gluten, you may tailor this cleanse to your specific needs. I know what my body can handle and I limit gluten, dairy and sugar on a daily basis, so it will not be such a drastic change for me. It is important you ween yourself into any change in diet by going slow. Contact me with any questions.

a few things that I love about spring + vibrant & cleansing spring soup

I love spring.

I love it so much. It brings so much beauty, life, and color to everything.  It is a time for new beginnings. Within the first few days of spring,  I always start to feel refreshed and rejuvenated.   I write down goals and make small positive changes that will help to reawaken my mind, body and spirit. I also feel most connected to nature during spring (after my long winter hiatus with outdoors). I  feel so at ease when I am in nature, it’s my safe haven, an escape from stresses or troubles.

I want to be outside every minute, to soak up all of the new life and energy the days of spring have to offer. I love how you can actually smell the earth thawing and coming to life again. It’s as if mother nature is calling us to embrace her-  her signals are warmth and happiness.  I like to think it is her way of encouraging us… encouraging us to get outdoors again, to use her landscapes as our own infinite playground.

One of my other favorite things about spring is the return of local farmers’ markets.  Fresh, organic and local produce makes me so happy. I love walking through and taking in all of the vibrant and beautiful colors  given to us from nature’s bounties. Not only are all of the fresh vegetables vibrant and beautiful to look at, they are so nourishing to our bodies. Just looking at them makes me feel good…and eating them makes me feel even better!

I love when I buy my seasonal fruits and veggies with dirt and bugs still on them.  It makes me feel that much closer to nature and proves just how fresh and organic they are. I always find myself gravitating towards my same go-to  fruits and veggies, so I have to ask my husband to remind me to switch it up.   Some of my favorites include asparagus, beets, arugula, snap peas, carrots, cabbage, fennel, leeks and broccoli.   With all of this fresh produce, lunch and dinner menus are endless. I also just love snacking on them raw, savoring the earthiness and natural sweetness, while gaining all of the nutritional benefits that come from live enzymes of raw foods.

A few other things I cannot leave farmers’ markets with out: local raw honey and fresh bundle of lavender. I love putting lavender in my bedroom and living room, it is so calming.

One of my favorite things to do with some leftover vegetables  is to make a seasonal soup.  Soups are so versatile,  easy, can be stored for days in the fridge or even frozen, and combine so many great vegetables and natural flavors.  They also give us a huge dose of nutritional goodness and are so delicious!

Here is a cleansing spring soup that leaves you feeling rejuvenated, light and awakened.

You can switch up the ingredients to your choice (just make sure they are fresh, seasonal, local and organic).  In this recipe I just used up what I had leftover from the market.

Spring Vegetable Cleansing Soup

2-3 Tbs. coconut oil or butter, divided
1 white or yellow onion, diced
1 lb asparagus, chopped into 1 in pieces
1/2 head cauliflower, chopped into 1 in pieces
2 carrots, diced
1 small leek, sliced into crescents and rinsed really well
1 cup green peas
2 cups spinach
2-3 cloves garlic
4 cups + more vegetable broth (homemade is best but store bought will do)
Unsweetened almond milk, optional

Fill a large pot with about 2 inches of filtered water or vegetable brother with a pinch of sea salt. Add the asparagus, cauliflower, carrots and leeks. Bring to a boil. Once boiled, bring back to a simmer and cover with lid partially, stirring occasionally.

Saute the onions on medium heat in about 1-2 tsp butter or coconut oil and a pinch of sea salt. Saute until tender and translucent, about 3-5 minutes. Add the leeks and garlic,  stir through. Cook for about 2-4 more minutes and remove from heat.

Check the veggies after about 8 minutes. They should be pretty tender. Add more vegetable stock or water if it has evaporated. Add the peas and cover for 1-2 minutes.

In a vita-mix or blender, add the onions, leeks and garlic. Add the steamed vegetables, including the liquid that is leftover to the blender. Add spinach, sea salt, black pepper, and *2 cups vegetable broth. Mix until well blended.

*Drizzle in more liquid of your choice if too thick.
**Nutritional yeast is a great addition to this as well for a cheesy, creamier texture- just add during the blending process.

Add a fresh squeeze of lemon to make more detoxifying and alkalizing.  You can also add more butter, coconut oil or even olive oil to incorporate some healthy fats and to add more of a creamy texture. Adding almond milk will also help that mission. Add salt and pepper, and any fresh herbs or spices you like. I had some fresh parsley and basil that I added in toward the end of blending. Once all blended up and tastes to your liking, pour in a sauce pan and heat on low-med to warm up, if needed.

Garnish with any of your favorite healthy toppings. I saved some asparagus tips to garnish with.

Serve, enjoy, and be thankful for the wonderful foods earth provided you with!

Health Benefits:

There are so many healing and detoxifying properties of each of the ingredients here. To highlight a few:

Asparagus –  contain many anti-inflammatory properties, as well as aiding in digestion and detoxification. Asparagus also helps control blood regulation and helps keep your heart healthy, as well as containing many anti-cancer properties. They also contains  anti-oxidant nutrients such as vitamin C, beta-carotene, vitamin E, and the minerals manganese, selenium and zinc.

Leeks– Leeks are a part of the Allium vegetable family, the same family garlic and onions belong to. Thus, they contain many of the same health supportive compounds, aiding in detoxification and alkalizing. Certain flavonoids in leeks protect our blood vessels, while  specific antioxidants help our vessels and blood cells from harmful oxidative damage. Leeks also promote a healthy cardiovascular system and help to counteract the harmful diseases caused from oxidative stress damage and low-level inflammation such as type 2 diabetes, obesity, inflammatory related issues, and rheumatoid arthritis.

Spinach– so many reasons to love this dark leafy green! It has anti-cancer and anti-inflammatory components and helps fight against cardiovascular problems. Spinach is loaded with Vitamin K, calcium and magnesium-all which help promote strong bones. It is also loaded with Vitamin C + A and Iron. Spinach is great for healthy skin and hair, among many other beauty benefits!

…I would be on here forever carrying on about all of the others.  Like I said, every single ingredient in this soup contains cleansing and health promoting properties.

So get to your local farmers’ market, whip up some vibrant green soup, and do something you love outside. Breathe in the fresh air and truly be aware and one with nature and all she has to offer. Don’t forget to take in and appreciate  each little bloom, bug and veggie that you come across 😉