Sophisticated Savories

Sophisticated Savories

Friday, June 14, 2013

Easy Detox Salad

Easy Detox Salad

When one cooks broccoli and cauliflower, they generally just use the florets and discard the steams. Why? They can be slightly unpalatable and too fibrous to eat by their lonesome. However, rather than discarding, why not morph into a healthy, detox salad?

Two types of fibers exist: soluble and in-soluable. Soluble fiber, when mixed with water, forms a gel-like substance and swells. If one is not used to consuming a healthy diet, rich in fiber, then their digestive system may actually be tender and even hurt when acclimating to fiber. Sources of soluble fiber include: legumes (beans, lentils, peas), oatmeal, barley, fruits and vegetables (high fiber are oranges, apples with carrots).

Insoluble fiber is not absorbed or dissolved in water, but passes thru the human digestive system in a state close to its original form. Think: beets, cauliflower, Brussels Sprouts, broccoli, cucumbers, onions, sprouts, turnips, celery, tomatoes, eggplant, bell peppers, corn, whole grains, fruits, nuts/seeds.

A few tips to help increase fiber into your diet:

1) Replace all "whites." White flour with whole wheat flour (or at least a portion). You may also experiment with almond flour, quinoa flour, gluten-free flours, etc. (easy to make your own nut flours... simply grind whole nuts in a Vitamix/blender until a smooth, flour-like consistency... do not allow to generate too much heat, other wise the nuts will become a "peanut-butter" paste!) Also, while rice with brown rice, white pasta with whole wheat/quinoa, etc. You get the general idea!

2) Choose whole fruits and vegetables (peels when possible), instead of store-purchased juices. Juices purchased in stores are often overflowing with sugars, additives and man-made sugar substitutes. Now juicing at home is completely different... why? When fruits and veggies are juiced via a "juicer/Vitamix," there are not additives or extra sugars. When consumed immediately, the most health benefits are enjoyed, as the most amount of vitamins and minerals are absorbed into the body.

3) Lastly, cut down on the consumption of meats... now by no means am I advocating to eliminate meat all together. However, try replacing meat with lentils/beans from time-to-time.

Back to the detox salad... easy recipe:

1 cup broccoli
1 cup cauliflower
1 cup carrots
1 cup squash - yellow or green, or both!
1 pinch cayenne pepper
1 pinch salt
Juice of 1 lemon
Zest of 1 lemon
1 or 2 tsp freshly chopped ginger
1 cup cilantro - leaves

Combine broccoli, cauliflower, carrots, squash and ginger in Vitamix/Blender and chop until a rough chop... pieces should be "crumble-like." Transfer chopped ingredients into a large bowl and sprinkle with lemon juice, lemon zest, cayenne and salt. Chop cilantro leaves (only once or twice - anymore and "bruising" of the leaves will makes them turn brown) and add to mixture.

Options when serving - you may easily portion into deli containers/tupperware and transport to the office... great 3pm snack that is high in fiber. Perfect for a small "palate cleanser" when serving a meal, or even before bed. I generally try to eat dinner earlier in order to sleep better in the evening. However, sometimes I am a little hungry before bed. Rather than eating something heavy that may lead to retaining fluids/indigestion, this is a healthy alternative that is full of fiber, antioxidants and detox-properties.

Since this is not the most "exciting" food to consume, have fun with the presentation! Use mirrors, balsamic vinegar (you can also toss with balsamic vinaigrette as an option), edible flowers, etc.

"Food is the most abused anxiety drug. Exercise is the most underutilized antidepressant."

70% diet. 30% exercise.

Love y'all dearly! 

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