The Easiest Way to Detox Daily
My patients always complain that they buy vegetables and don’t eat them. I get it. We’ve all had our fair share of veggie rot in the refrigerator drawer. They’re also constantly on the hunt for a detox or a cleanse that can fit into their hectic (and full) schedules. The good news is you can accomplish both without being on a severe diet or detox.
The answer is: SALADS.
Incorporating salads into your every day life is a powerful dietary tool to continuously eliminate toxins, reduce inflammation, provide high density nutrients, and prevent chronic disease. If you’ve been reading my blog for awhile, you know that my goal is for you to eat 7 or more raw vegetables per day. The easiest way to achieve this is through a morning smoothie and at least one salad a day.
Salads are a work of art. The textures, the colors, the variation, and the flavor sensations all combine to create the most delicious experience that will keep you and your taste buds coming back for more. Once you get comfortable throwing a salad together, it’s one of the easiest and healthiest things you can do for yourself. The variety of ingredients is part of what keeps our microbiome healthy, which in turn, supports all aspects of our health. So be creative, be wild, and enjoy the summer’s goodness of fresh veggies in your daily salad.
If you’re still intimidated or feel like making a salad is a chore, here is an easy way to look at salad making;
Pick one or more:
- Green lettuce
- Red lettuce
Ideally, wash and chop ahead of time (or buy already pre-washed) and store in a plastic bag with paper towels to absorb moisture. This will make it super easy to start making the foundation of your salad. The rest is fun and relatively quick and simple once you know how to shop and keep the right items on hand.
Add Veggies, Fruit, and Protein
Anything can be put on a salad! Be creative and find a couple things that you love.
- Chopped roasted vegetables – When you are roasting veggies, make sure to at least make double, as the leftovers can be added to your salad for the next 1-2 days: potatoes, cauliflower, Brussel sprouts, beets, parsnips, etc.
- Chopped raw vegetables – peppers, carrots, celery, jicama, tomatoes, broccoli, cauliflower, red cabbage, green cabbage, and/or onions. You can chop up a bunch of veggies ahead of time (I often do it on a Sunday) and store in tupperware containers to make salad making even easier.
- Chopped fruit – apples, pineapple, pears, mango, blueberries, or strawberries
- Chopped fresh herbs – Parsley, basil, rosemary, tarragon, sage, cilantro, and thyme can boost a salad while adding potent phytochemicals that aid in detoxification.
- Protein – baked chicken, salmon, steak slices, hard boiled eggs, or tofu
Add Taste Sensations
- Lemon olive oil
- Grated lemon zest
- Squeezed fresh orange
- Orange zest
- Truffle salt (Treat yourself! This makes a salad incredible!)
- Sprouts: broccoli, bean, or sunflower
Add Power Foods
- Goji berries
- Hemp seeds
- Dried mulberries
- Fresh blueberries
- Sprouted almonds/nuts
- Chopped raw kale
- Pomegranate seeds
- Chopped fresh parsley
Pick a dressing
Mix 2 TBS lemon olive oil, splash of balsamic vinegar, a pinch of salt, and pepper.
Note: If using regular olive oil, add a squeeze of lemon or lime. You can also make larger portion for several uses.
Honey Mustard Dressing
1 cup olive oil
1/4 cup balsamic vinegar or juice of one lemon
1-2 tsp prepared mustard
2 tsp honey
garlic salt or 1-2 cloves minced garlic
1 tsp pepper
chopped fresh herbs if you have them (thyme, sage, parsley, basil, oregano, rosemary, tarragon)
Put all the above ingredients into a jar and shake. Will keep in refrigerator for 4 weeks.
Miso Ginger Dressing
2 TBS Miso
1 TBS grated ginger
1 TBS honey
1/2 cup rice wine vinegar
2-3 TBS sesame oil
2-3 TBS olive oil
1 TBS wheat free Tamari
Put all the above ingredients into a jar and shake. Will keep in refrigerator for 4 weeks. Can also used for marinade for fish, chicken, or tofu.