A Colourful Detox Salad
A New Year, a New You. This seems to be the message every you look at the moment. It is all about new year’s resolutions, detoxing and diets. If you, like most people just enjoyed the holidays a little too much and feel like it is time to get back on track, then how about doing something a little different this year?
Instead of making a new year’s resolution that this year you will “get fit and healthy”. Why not instead set some specific goals that will put you firmly on the road to where you want to be. Having clear goals makes it so much easier than something fluid like “lose weight”. Have a good think about where you would like to be by Dec 2014 and set some clear and specific goals. Things like; I will walk for 1h three times a week, I will take up pilates one night a week and/or I am going to complete a 10k run, are all much more productive goals and visions to have if “getting fit” is one of your ambitions for this year.If getting healthy is another one of your resolutions then I suggest you pencil down goals like; I will have one meat free day a week, I will eat one different coloured vegetable every day and/or I will learn one new healthy recipe every week.
One quote I came across last year and which I will make my 2014 inspiration mantra is “Be positive, patience and persistent”. This is such great advice. Even when you don’t feel neither positive or patient you can still be persistent. Actions that are repeated over time will eventually become habits. This is so important to bear in mind as we work on changing and moving towards a healthy lifestyle.
The other thing about January, the first month of the year and the end of any overindulgence from the holidays, is that it is DETOX month. This is such a controversial subject. You will find as many ideas and opinions on how to detox as there is websites out there writing about the subject. I will keep it short and sweet.
Our body is constantly detoxing. The main detoxifying organ in the body is the liver. But our lungs and the skin is also heavily involved in detoxing. Basically what you want to do when you are detoxing is to give your liver a break and to support the work it does one a daily basis. Anyone on medication should not detox without professional support as a lot of medicines are metabolised by the liver and detoxing can alter the effect of certain medications. However, most people can do a gentle detox simply by reducing (or removing) processed meats, refined sugars and dairy. Alcohol and caffeine is other ones that are good to stay away from too.
A gentle detox will include eating lots of vegetables, both raw and cooked, drinking plenty of fluids (in this cold weather, warm fluids or at room temperature are best) and to get protein from plant based sources such as beans and lentils and seeds. This is all part of a healthy lifestyle anyway.
Some foods are better detox foods than other and I have created a detox salads with some of them to help you make a healthy start to 2014. Incorporating some raw foods every day into your diet will ensure that you get some live enzymes and they are loaded with vitamins and minerals that your body needs to stay healthy.
Grapefruit and beetroot are both king of the detox food list. Grapefruit works in a detoxifying manner by promoting an enzyme in the liver that helps make toxic compounds water soluble for safe excretion out of the body. Beetroot is on top of the list due to its liver supporting qualities. The natural compounds in the beetroot can increase the levels of glutathione peroxidase which is one of the most potent antioxidants in the body. It is also a great source of iron, potassium and magnesium, making it a great alkalising vegetable.
As I don’t personally like too much raw food when the weather is cold, I have included some cooked whole spelt grains, to serve warm, with this salad. They will, along with the walnuts give a lovely nutty flavour and chewy texture to this otherwise raw salad. They are a great source of protein and B-vitamins so will give you additional health benefits. If you don’t like grapefruit that much you can swap it for an orange. It will give the salad a sweeter flavour. Not quiet as detoxing but still very good for you.
A Colourful Detox Salad
1 small beetroot (raw), peeled
1 small chioggaia beetroot, peeled – if you can’t get it use more of your normal red beetroot
1 medium sized carrot
1 pink grapefruit – or use an orange instead
1 cup whole spelt grains, soaked for 3-4 h
1/4 cup walnuts, roughly chopped
2 tbsp coldpessed rapeseed oil
1/2 tbsp grapefruit juice
1/2 tbsp apple cider vinegar
1 tbsp honey – or maple syrup if vegan
1 heaped tbsp chopped fresh mint leaves
Drain and rinse the soaked spelt grains. By soaking them, they will become easier to digest and you will shorten the cooking time. However if you are not great at forward planning, it is possible to omit this step. Just give them a quick rinse before adding to your saucepan and cook for 5-10 min longer. Place the grains in a saucepan with plenty of cold water. Bring to the boil, then cover and reduce to a lively simmer. Cook for 40 min or until the grains are soft. They will have a chewy texture but should not be hard in the middle. Once cooked, drain and then return to the pan to keep warm until ready to serve.
Meanwhile prepare the raw salad. Use a julienne slicer to slice the carrot and beetroot into thin strips. If you don’t have one you can use your food processor and the grating blade. Alternatively grate on a hand grater. For the chioggia beet I used a mandolin. Mainly for its beautiful appearance. Segment the grapefruit. Here is a good video on how to do it. Cut the segments into smaller pieces.
Make the dressing by mixing the oil, grapefruit juice, apple cider vinegar and honey into a small bowl. When all the ingredient is well combined add in the mint. Gently toss the vegetables in the dressing. Then add the warm spelt grains. Serve in two bowls with the chopped walnuts scattered over the top. The salad is lovely on its own or you can use it as a side dish with white fish.