Spring Cleaning, Detoxification of Your Body

Your body is a delight to toxins. You are continuously inhaling airborne particles and consuming a wide variety of foods, drinks.  There are too many sources of contaminants in the air, food and water. Junk food, stress, vehicles emissions, cleaning substances and more others are increasing the toxic level in your body. Maintaining a diet high in detox foods is one of the best ways to keep your general heath. However, with even the best diet toxins creep in.

You should start your detoxification diet with avoiding processed foods, alcohol, caffeinated beverages and sweets. At the beginning you must increase your water intake by 1 or 2 cups. Citrus fruits; lemon, satsuma, orange, grapefruit and lime are essential in the detoxification process. They are offering vitamins including high level of vitamin C, minerals. Their antioxidant effect helps to get rid off free radicals from your body. Lemon helps with your digestion so you can drink a cup of hot water with lemon added in order to prepare your digestive system for that day’s work. Among with lemon juice you should drink 1 or 2 cups of green tea per day, this superfood powers detox. The effect is better if you mix the green tea with cucumber. Green vegetables like broccoli, cabbage, sprouts and kale are nutrient-dense foods providing wide range of minerals; calcium, potassium, phosphorus, magnesium and selenium. They are full of vitamins; vitamin A, vitamin C, range of vitamin B-s, folates and pantothenic acid.  Many detox diets list garlic as a crucial piece of the puzzle. The reason is that garlic boosts up the immune system as well as helping out the liver. Some detox diets require you to consume ginger root. If you add grated ginger to hot water makes the water taste better. Ginger has medicinal value dates back to ancient Chinese civilizations, and one that is still believed to offer many health benefits. Turmeric has huge healthy effect on the liver. You can drink it as a tea or sprinkle it on you daily food and smoothie. Give your liver a big boost with cleansing action of watercress.  Add olive oil to your smoothie and your salad dressings in order to generate your liver to get rid off its gallstones.

Make your detox plan that greatly works for you and follow your scheme daily.

Green Smoothie

By Ms H     Judit Hadnagy

Ingredients for a person:

Cucumber	½
Tomato	1
Radish	2
Spring onion	1
Cove of garlic	1
Kale	Handful of steamed
Greek yogurt	1 tbsp
Water	50 ml

You can season it with salt and pepper.

If you are vegan you can use more water instead of yogurt.

Wild rice with curly kale and asparagus

By Ms H  Judit Hadnagy

It is a healthy gluten-free meal suitable for lunch.

Kale contains vitamins: A,C, K, B6 , minerals : calcium, potassium, manganese, copper  and magnesium. It is also loaded with alpha linolenic acid an omega 3 fatty acid and antioxidants.

Asparagus is a rich source of folates, vitamins: C, A, E and B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid. It contains minerals copper, iron and potassium.

Mixture of brown and wild rise contains proteins, fibre, potassium, magnesium and vitamins.

Ingredients:

1 cup	Basmati brown and wild rice mixture
25	Asparagus cut into 2cm length
300g	Kale
1	Onion chopped
1	Shallot chopped
1	Red pepper chopped
4	Cloves of garlic
	Ground pepper
	Salt
1 tsp	Turmeric
1tsp	Ground cumin
	Juice of a half lemon
2 tsp	Coconut oil Walnut is optional

Method:

Cook the rice in 2 cups of vegetable stock solution, it approximately takes 25 minutes.

Wash and dry the kale.

Steam the asparagus for 3 minutes.

Heat up the oil add the onions, garlic and peppers stir them for 2 minutes

Add the kale and stir it for another minute, season it with turmeric, cumin, salt pepper and lemon juice cover the dish and cook it for another 2 minutes.

Mix all of the cooked ingredients together.

Sprinkle with chopped walnut.

7 Super Benefits of Kale - A Heart Healthy Food   

by Kaitlyn Flores

All you people wanting to have a healthy life, create space in your kitchen for the "queen of greens" - KALE.

Also known as borecole, kale is one of the healthiest green vegetables that boast of high nutrients and several health benefits. Not to forget it has delicious flavor too.

It belongs to the Brassica family that includes other vegetables such as broccoli, brussels sprouts and cabbage. Let„ look at some of the reasons why you should include kale in your diet:

Good source of iron

This green leafy vegetable is a rich source of iron that helps in the formation of hemoglobin and enzymes. In fact, kale contains more iron than beef. Anemic people can benefit a lot by making kale a part of their daily diet.

Aids in losing weight

Kale is high in fiber and low in calorie. That makes it a wonderful vegetable for weight loss. It also aids in digestion. Besides because of its rich fiber and sulfur content, it keeps the liver healthy and aids in detoxification process.

Prevents cancer

The "queen of greens" is high in vitamin K that helps prevent against Alzheimer's disease and various cancers such as lung and oral cavity. Besides it also helps in preventing blood clotting. In addition, the presence of various powerful antioxidants in kale such as flavonoids, beta-carotene and carotenoids assists in protecting against cancer further.

Helps in lowering cholesterol

Make it a habit to eat a lot of this cruciferous vegetable. It helps bring cholesterol down.

Prevents against various diseases

Eating this super food helps fight against asthma, arthritis and autoimmune disorders.

It also makes for a great anti-inflammatory food. It also aids in reducing the risk of Type 2 diabetes.

Good for your eyes

Vitamin A is great for your vision and kale contains an abundance of this vitamin more than any other green vegetable. It is also in vitamin C that strengthens your immune system, and improves your metabolism.

Good for your bones

The abundance of calcium in kale makes it a super food that helps build stronger bones. In fact, kale boasts of 150mg of calcium per 100 grams, whereas milk contains 125mg.

Eating this vegetable on a regular basis will help in preventing bone loss and osteoporosis and maintain joint flexibility and cartilage.
Considering its several health benefits, it makes sense to add kale to your diet and live a healthier life. You can prepare various dishes of kale that are nutritious and delicious. And they are very easy to prepare.

There are two types of kale available in the market - curly varieties which is bright green and dinosaur variety which is darker in color. You can also buy baby kale which tends to be tender.

Best is to buy organic stuff. Just make sure to wash it properly. In fact, kale tastes better when you combine it with other healthy foods. For instance, you can make heart healthy recipes pairing kale with avocado and olive oil or you can prepare heart healthy soup or side dish with kale.

The dark green kale is loaded with minerals, vitamins, fiber, heart-healthy omega-3 fatty acids, calcium and health-enhancing antioxidants. Make this heart healthy food a part of your regular diet.

http://goarticles.com/article/7-Super-Benefits-of-Kale-A-Heart-Healthy-Food/7858501/

Serving Rice

Wild rice is a nutritious substitute for pasta in gluten -free diet. To cook it in salty water or in stock solution,  the rice and the water ratio: is 1 cup of rice to 2.5 cups of water. The cooking time is 35-40 minutes at low heat. The cooked rice can be mixed with different cooked, steamed, fried, grilled or raw vegetables up to your preferences.

My recommendation:

·      Steamed: broccoli, kale, asparagus, spinach

·      Fried: green pepper, red pepper, aubergine

·      Grilled: mushroom aubergine tomato

·      Baked; sweet potato, butternut squash, mushroom

·      Cooked: sweet potato, butternut squash, beetroot

·      Raw: leafy greens; spinach, radish, tomato, green, red pepper, carrot, onion

To increase the protein content you can add nuts, seeds, roasted or grilled meat or fish, boiled or fried egg.

Serving;

·      With a splash of lemon juice

·      Freshly made salad dressing

·      Yogurt

·      Cream

·      Grated cheese