Undoubtedly, if we were to choose the best time of year to detox our bodies, it would be during the summer months when fresh fruit and vegetables are aplenty and the weather is agreeable enough to allow us to spend lots of time outdoors.
However, once the new year is upon us, and after a mammoth session of festive feasting, most of us have an urge to cut back on our over-indulging of snacks, try to take in a little less and move a little more.
Nothing too dramatic is normally required to reignite a healthier regime, as thankfully, our bodies are receptive to self care and most often respond rapidly and rather well to a balanced, nutrient-rich diet, lots of water, a little exercise, some fresh air and plenty of TLC.
Filling our diets with nutrient-rich foods can help to get our digestive system back to some sort of normality, and in turn give us a much-needed post-Christmas energy boost.
Even though, at this time of the year, it can be a little more taxing to whip up tasty bowlfuls of colourful salads, there are many versatile vegetables which are currently in season, such as carrots, parsnips, beetroots, kale and sprouts. Each of which are packed with lots of nutrients and full of fibre.
Even as spring approaches, with our weather remaining cold and blustery, we still possess this great need to eat for comfort by adding some heat into our bellies.
Hearty stews, soups and casseroles can provide this much-needed warmth, while also utilising the best of what is in season, especially when they’re packed with vegetables, garlic and legumes, making them into a nutritious and filling meal.
It’s always advisable to limit our intake of processed and salty foods, alcohol, caffeine and sugar, but rich foods should also be rationed when possible; replacing fat-laden snacks with nutritious alternatives, such as plain nuts, carrot sticks and homemade hummus will save us from binging on leftover Christmas biscuits.
Drinking at least two litres of water each day will help to keep us well hydrated and encourage the build-up of toxins to be flushed out of the body. If you’re not a fan of plain water, simply add a slice or two of fresh lemon or orange for a refreshing boost.
Stress can also aid in the build-up of toxins, hindering our bodies from cleansing, so put a little time aside each day for some self-care, be it meditation, a brisk walk or a bubbly bath; choose to do something kind for your body that also makes you feel good.
Orange and carrot smoothie.
Orange and carrot smoothie
A daily nutritious shake can provide much needed vitamins and minerals, while also helping to keep us well hydrated. Frozen ripe bananas make a great addition to shakes as they add a delicious creaminess and sweetness. Freezing bananas is also a great way to store them when you’ve a surplus of ripe ones. Simply peel, chop and place in a freezeproof container.
1 ripe banana, peeled, cut into chunks and frozen overnight
1 orange, peeled and cut into chunks
1 carrot, peeled and finely chopped
Pinch cinnamon
1 Place all the ingredients into a high-powered blender and blitz until smooth.2 Enjoy straight away. Spiced tomato topped sweet potatoes
This nutritious and filling spicy tomato mixture is so versatile, as it can be made a day ahead and used for topping baked sweet potatoes or served alongside brown rice or pasta.
2 tbsp olive oil
1 onion, finely diced
1 leek, peeled and finely diced
1 stick celery, finely diced
1 red pepper, finely diced
2 carrots, finely diced
Sea salt and black pepper
2tbsp Thai red curry paste
2 x 400g tin of tomatoes
1 tbsp sugar
4 medium-sized sweet potatoes
1 x 400g tin of chickpeas, drained and rinsed
Handful kale, tough stalk removed, roughly chopped
200g plain natural yoghurt
To serve:
Fresh parsley, roughly chopped
1 Preheat the oven to 220°C (fan 200°C/gas mark seven).2 Add 1 tbsp of the olive oil to a large saucepan and place over a low heat. Add the onion and leek and sauté for 10 minutes, stirring regularly.3 Add the celery, red pepper and carrots. Season with a little salt and pepper. Stir to combine and sauté for a further three minutes.4 Stir through the curry paste and add the tomatoes and sugar. 5 Bring to a simmer over a low heat for 30 minutes, but regularly stir to avoid the mixture sticking to the bottom of the pan. 6 To prepare the sweet potatoes, scrub them well and cut them in half, diagonally. Drizzle the cut side with a little olive oil and place, cut side down, on a baking tray. Place in the hot oven for 35-40 minutes, depending on the size of the potatoes. When cooked, they will be caramelised on the edges and if you were to squeeze them, cautiously, they have a little give. 7 To the saucepan, add the chickpeas and kale. Stir to combine and simmer for an additional 10 minutes. 8 Before serving, stir through 150g of the natural yoghurt. 9 Once cooked through, take the sweet potatoes from the oven. Place two halves on each plate and top generously with the spiced tomato mixture. Sprinkle over some of the chopped parsley and add a dollop of natural yoghurt. Read more
Gluten-free Christmas cakes
Winter warmers from the Home Nurse
Undoubtedly, if we were to choose the best time of year to detox our bodies, it would be during the summer months when fresh fruit and vegetables are aplenty and the weather is agreeable enough to allow us to spend lots of time outdoors.
However, once the new year is upon us, and after a mammoth session of festive feasting, most of us have an urge to cut back on our over-indulging of snacks, try to take in a little less and move a little more.
Nothing too dramatic is normally required to reignite a healthier regime, as thankfully, our bodies are receptive to self care and most often respond rapidly and rather well to a balanced, nutrient-rich diet, lots of water, a little exercise, some fresh air and plenty of TLC.
Filling our diets with nutrient-rich foods can help to get our digestive system back to some sort of normality, and in turn give us a much-needed post-Christmas energy boost.
Even though, at this time of the year, it can be a little more taxing to whip up tasty bowlfuls of colourful salads, there are many versatile vegetables which are currently in season, such as carrots, parsnips, beetroots, kale and sprouts. Each of which are packed with lots of nutrients and full of fibre.
Even as spring approaches, with our weather remaining cold and blustery, we still possess this great need to eat for comfort by adding some heat into our bellies.
Hearty stews, soups and casseroles can provide this much-needed warmth, while also utilising the best of what is in season, especially when they’re packed with vegetables, garlic and legumes, making them into a nutritious and filling meal.
It’s always advisable to limit our intake of processed and salty foods, alcohol, caffeine and sugar, but rich foods should also be rationed when possible; replacing fat-laden snacks with nutritious alternatives, such as plain nuts, carrot sticks and homemade hummus will save us from binging on leftover Christmas biscuits.
Drinking at least two litres of water each day will help to keep us well hydrated and encourage the build-up of toxins to be flushed out of the body. If you’re not a fan of plain water, simply add a slice or two of fresh lemon or orange for a refreshing boost.
Stress can also aid in the build-up of toxins, hindering our bodies from cleansing, so put a little time aside each day for some self-care, be it meditation, a brisk walk or a bubbly bath; choose to do something kind for your body that also makes you feel good.
Orange and carrot smoothie.
Orange and carrot smoothie
A daily nutritious shake can provide much needed vitamins and minerals, while also helping to keep us well hydrated. Frozen ripe bananas make a great addition to shakes as they add a delicious creaminess and sweetness. Freezing bananas is also a great way to store them when you’ve a surplus of ripe ones. Simply peel, chop and place in a freezeproof container.
1 ripe banana, peeled, cut into chunks and frozen overnight
1 orange, peeled and cut into chunks
1 carrot, peeled and finely chopped
Pinch cinnamon
1 Place all the ingredients into a high-powered blender and blitz until smooth.2 Enjoy straight away. Spiced tomato topped sweet potatoes
This nutritious and filling spicy tomato mixture is so versatile, as it can be made a day ahead and used for topping baked sweet potatoes or served alongside brown rice or pasta.
2 tbsp olive oil
1 onion, finely diced
1 leek, peeled and finely diced
1 stick celery, finely diced
1 red pepper, finely diced
2 carrots, finely diced
Sea salt and black pepper
2tbsp Thai red curry paste
2 x 400g tin of tomatoes
1 tbsp sugar
4 medium-sized sweet potatoes
1 x 400g tin of chickpeas, drained and rinsed
Handful kale, tough stalk removed, roughly chopped
200g plain natural yoghurt
To serve:
Fresh parsley, roughly chopped
1 Preheat the oven to 220°C (fan 200°C/gas mark seven).2 Add 1 tbsp of the olive oil to a large saucepan and place over a low heat. Add the onion and leek and sauté for 10 minutes, stirring regularly.3 Add the celery, red pepper and carrots. Season with a little salt and pepper. Stir to combine and sauté for a further three minutes.4 Stir through the curry paste and add the tomatoes and sugar. 5 Bring to a simmer over a low heat for 30 minutes, but regularly stir to avoid the mixture sticking to the bottom of the pan. 6 To prepare the sweet potatoes, scrub them well and cut them in half, diagonally. Drizzle the cut side with a little olive oil and place, cut side down, on a baking tray. Place in the hot oven for 35-40 minutes, depending on the size of the potatoes. When cooked, they will be caramelised on the edges and if you were to squeeze them, cautiously, they have a little give. 7 To the saucepan, add the chickpeas and kale. Stir to combine and simmer for an additional 10 minutes. 8 Before serving, stir through 150g of the natural yoghurt. 9 Once cooked through, take the sweet potatoes from the oven. Place two halves on each plate and top generously with the spiced tomato mixture. Sprinkle over some of the chopped parsley and add a dollop of natural yoghurt. Read more
Gluten-free Christmas cakes
Winter warmers from the Home Nurse
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