Detox For Dummies

Sydney Morning Herald

Tuesday January 11, 2005

Kathy Snowball

If you've overindulged this festive season, it could be time for an inner spring clean.

Now the silly season is over you may be suffering the consequences of eating fabulous food washed down with copious amounts of wine. The late nights and long days were great for a while, but living the good life catches up with all of us eventually.

Even if you haven't overindulged, you might have an accumulation of woes such as allergic symptoms, a few extra kilos, headaches, indigestion, bloating or stress.

Now is the ideal time to tackle these problems, make a fresh start and get serious about your health for the year ahead. There are many ways you can go about this, but one of the most simple and rewarding is to go on a detox.

A lot has been written about detoxing over the past few years and there are many misconceptions about what's involved. It's not all mung beans, wheat grass and grated carrot, but rather a healthy way of eating that can be adopted as a part of your regular lifestyle.

Many years ago when I was feeling run down, tired, puffy and bloated, my close friend and naturopath Jan Purser suggested I go on a detox. As a committed foodie, I was horrified by the thought. No wheat, no dairy, no alcohol, no sugar, low-fat ... how would I survive a day, let alone the month Jan was suggesting? Under much pressure I eventually succumbed. And not only did I survive, but regular detoxing has now become an integral part of my life. It has even helped me to sustain my great love of good food and wine, and my wellbeing.

Over the years Jan and I have devised a detox program that we feel is approachable and easy to follow. It's based on eating delicious food using the best produce - so you never feel deprived - and some simple guidelines.

Some detox programs recommend strict fasting; however, I wouldn't last until the end of the first day, that's just too drastic for me.

This is a gentle detox program that can be sustained for a long time. I find that detoxing for four weeks is easy and gives me the best long-term results. I always plan it a few weeks in advance and mentally gear myself up to the idea. I also stock the pantry with suitable produce, so there are no excuses.

When I'm detoxing, a typical breakfast would consist of a piece of fruit and a bowl of gluten-free muesli with soy milk. This sets me up for the day and I can supplement it with a handful of tamari nuts (see recipe) mid-morning if I am hungry. Lunch usually consists of some sort of big salad, such as an avocado, rocket, roasted beetroot and lentil salad (see recipe), or one with lots of leafy greens, maybe some roasted vegetables and either a dollop of hummus or some tuna. At about 6pm I make myself a large fresh vegetable juice, which takes the edge off my appetite at that tricky time of day when it would be so easy to pick at food before dinner. I love fish and eat it for dinner several times a week.

I might have seared barramundi with braised chickpeas and spinach or poached salmon with nicoise vegetables.

If you want to eat out while you're detoxing, order simple dishes such as grilled fish or chicken with a salad or steamed vegetables, or choose a restaurant that has a large vegetarian menu. Vietnamese, Indian or Japanese restaurants are good choices.

You can also supplement your daily diet with some freshly ground linseed, psyllium husks, slippery elm bark powder or oat or rice bran for extra fibre to help absorb and eliminate toxins from the digestive system.

You may find the first week of a detox heavy going. I always get headaches from the lack of caffeine and can feel tired and grumpy, but after about five days the benefits will start kicking in and you will feel like a million dollars.

Foods to enjoy

It's important to base your eating around good produce. Eat lots of fresh vegetables, either raw or cooked, and up to three pieces of fruit a day. Use organic produce where possible, but if it's not available just remember to wash it well. Free-range poultry, fish, organic lamb and venison provide your body with wonderful vitamins and minerals. Jan recommends that you remove the skin when you cook chicken. I occasionally cheat and leave it on - but only occasionally.

Dried beans and pulses, nuts (not peanuts) and seeds, tofu, rice and rice products, corn products and gluten-free breads, noodles and pasta all get the thumbs up. I have discovered wonderful products such as quinoa, a delicious ancient grain that can be cooked like rice. It has a chewy texture and a lovely nutty flavour and is also great in salads. Fresh herbs and spices can be used liberally for extra flavour, as can dried fish and bonito flakes.

Drink at least eight glasses of liquid a day in the form of spring or purified water, soda water, herbal tea, hot water or dandelion root coffee. This helps the body to flush out toxins. While fresh vegetable and fruit juices also contribute to the liquid intake, they are regarded more as a food because of their concentrated nutrients. You can also use soy and rice milk on your morning cereal - gluten-free of course.

Free-range eggs, preservative-free dried fruit, olive oil, vinegars, mustard, honey, shellfish, canned tomatoes and rye products are foods that can be eaten in limited amounts.

Foods to avoid

This might seem like a daunting list. My initial reaction was that this covered every food that I loved and there was nothing left to eat. However, with a little creative thinking you can still eat what you want. Stick this list on the fridge to remind yourself what to stear clear of.

Wheat products (bread, pasta, noodles, couscous, cakes, biscuits, snack foods)

Sugar (white, brown, and raw, soft drinks, lollies, chocolate, desserts)

Artificial sweeteners

Alcohol

Caffeine

Dairy products (milk, cream, sour cream, yoghurt, cheese, ice-cream)

Yeast and fermented products (beer)

Canned vegetables

Orange juice and oranges (they can cause migraines)

Soft drinks

Melons and grapes (high in sugar)

Dried fruit containing preservatives

Processed meats or poultry, bacon, salami or ham

Peanuts or peanut butter (toxins produce a mould that grows on peanuts)

Peanut oil

Beef, pork or veal

Fried food

Fatty foods

Concentrated tomato products

Any foods to which you are allergic or that you suspect you are sensitive to

Avocado, roasted beetroot and lentil salad

2 large beetroot, trimmed, washed, halved

100g French-style lentils

1 tbsp extra virgin

olive oil

1 tsp grated lemon rind

2 tbsp lemon juice

1 tbsp chopped chives

1 tbsp chopped tarragon

100g rocket leaves

1 avocado, cut into 2cm pieces

Extra chives, cut into 4cm lengths, to serve

French-style lentils are small, dark blue-green lentils, originally from Le Puy in France, but now also grown in Australia. You can buy them from good delicatessens and food stores. Green lentils could be used instead but will give you a different flavour and texture.

Wrap beetroot in foil, place on an oven tray and roast about 50-60 minutes or until tender when pierced with a knife. Remove foil and, when cool enough to handle, rub off skins and cut into wedges.

Cook lentils in simmering water, uncovered, about 20 minutes or until tender. Drain and rinse under cold water.

Combine oil, lemon rind, lemon juice and herbs and season to taste. Gently toss

rocket with half the dressing. Toss lentils with remaining dressing.

Serve rocket leaves topped with avocado, lentils, beetroot and extra chives.

Serves 4.

Prawn, rocket, fennel and pink grapefruit salad

1 tbsp olive oil

24 medium green prawns, peeled, deveined with tails intact

1 tbsp white wine vinegar or lemon juice

100g rocket leaves

2 pink grapefruit, peeled, segmented

2 baby fennel, trimmed, shaved with a mandolin slicer

1 tbsp dill sprigs

2 tsp salt-packed capers, rinsed

This salad is gorgeous for a light lunch. If you are allergic to shellfish, substitute four medium calamari for the prawns. Buy whole calamari so you know they are fresh. Clean and cut into rings and stir-fry them as you would the prawns. You can also add chunks of avocado to the salad.

Heat oil in a heavy-based frying pan and stir-fry prawns, in batches, over medium heat until just cooked, adding a little more oil if necessary. Remove cooked prawns to a bowl.

Remove pan from heat and deglaze with vinegar or lemon juice, season to taste, then pour mixture over prawns.

Place rocket leaves on a large platter, top with grapefruit, fennel and prawns and their dressing. Sprinkle with dill and capers.

Serves 8 as an entree or 4 as a light meal.

Tamari nuts

Buy the freshest nuts you can from a shop with a good turnover. This nut mix is ideal to snack on during the day or to serve with a pre-dinner juice when entertaining. Nuts will keep in an airtight container in a cool cupboard for up to six weeks.

120g almond kernels

110g raw cashews

100g brazil nuts

55g shelled pistachio nuts

For the coating

2 tsp wheat-free tamari sauce*

1 1/2 tsp honey

1/2 tsp sesame oil

1/2 tsp ground coriander

1/4 tsp chilli powder

Preheat oven to 180C. Combine nuts and spread over an oven tray. Bake for 14 minutes or until lightly browned, tossing halfway through cooking.

Meanwhile, combine remaining ingredients in a medium heatproof bowl and mix well. Add the nuts straight from the oven and toss until the moisture evaporates and the nuts are lightly coated.

Spread the nuts on the tray and return to the oven for one minute. Cool on the tray (the coating will dry out and become a little crisp on cooling).

Makes about 21/2 cups.

* You can buy wheat-free tamari sauce at health food stores.

Grilled mango cheeks with lime and coconut ice

400mL can light coconut milk

160mL apple and peach juice (no added sugar)

Finely grated rind and juice of 1 lime

1 1/2 tbsp maple syrup

2 large ripe mangoes

2 tsp maple syrup, extra

This makes a light and delicious dessert - perfect for a hot summer's day. You can make the lime and coconut ice up to four weeks ahead and store tightly covered in freezer.

Combine coconut milk, apple and peach juice, lime rind, lime juice and maple syrup in a bowl. Mix well. Pour into a non-aluminium freezer container and freeze, stirring with a fork occasionally to break up the ice crystals, for six hours or until just frozen through. Use a hand blender or food processor to mix until smooth. Return to freezer container. Cover and freeze for another two hours or until firm.

Cut cheeks from mangoes and score flesh into diamonds. Brush with extra maple syrup and place, cut side up, on oven tray. Cook under a hot grill (or place cut side down on preheated char-grill pan) for two minutes or until fragrant. Place mango on flat serving plates. Scoop lime and coconut ice into small bowls and place on serving plates beside mango. Serve immediately.

Serves 4.

How a detox works

Toxins that are produced within the body are called endotoxins and can be caused by a poor digestive system and diet or by the introduction of toxins from alcohol, caffeine or overly processed foods. Unfortunately, we are also exposed to many toxins in the environment over which we have less control. These are called exotoxins and include exhaust fumes, pesticides, preservatives and flavours, and hormones given to livestock, to mention a few. The result is an overloaded body, in particular the liver, which cannot keep up with the detoxification demands. When overload happens, headaches, indigestion, abdominal bloating or stress can occur. Our detox program removes the food and drink that create an extra burden on the liver. By eating a wide range of fresh foods, adding nutrients to encourage efficient liver function, and soluble fibre to absorb and expel toxins, your liver will work more efficiently and get on with the business of detoxification.

K. S

© 2005 Sydney Morning Herald

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