This week let’s concentrate on relaxing at every meal, and chewing our food thoroughly. This gives your body the opportunity to let the oxygen in your blood to flow to your digestive system helping it do it’s job properly. This is equally as important as what we put into our bodies.

Did you know, the stress we put our bodies under directly effects our digestive system? The stress is taking away our body’s ability to supply proper amounts of oxygen, which fuels our organs, to the digestive system by redirecting it to other areas. Therefor, disabling us to digest our food properly which could lead to more serious problems.

Here are a few tips to help:

1) Make yourself sit down at every meal.
2) Split up you meals so they’re smaller and eat more times in a day.
3) Actually count how many times you chew a bite of food and don’t swallow it until you’ve reached 20 (at least!)
4) put your cutlery down between bites

Remember to relax daily. Whether it’s taking a few deep breaths or doing a yoga class, find something that suits you, your tummy will thank you.

Posted by Lauren, June Healthy Eating Week

Ingredients
1 large onion
2 tablespoons olive oil
1 1/2 teaspoons sea salt, plus more to taste
1 large (350g) sweet potato
1 large leek, white and light green parts
225 g spinach
350 g Kale or chard
3 tablespoons (30 g) chopped fresh ginger, plus more to taste
500 ml vegetable stock, like marigold bouillion
2-4 teaspoons fresh lemon juice
freshly ground black pepper

Method
Chop the onion and cook it slowly in a frying pan in olive oil with a sprinkle of salt, stirring now and then, over low heat until it is soft and golden, about half an hour.
Meanwhile, peel and dice the sweet potato and put it in a large soup pot with 1 liter water and a pinch of sea salt. Cook for 15 minutes on a medium heat. Thoroughly wash the leek, spinach, and chard, chop them coarsely, and add them to the pan, along with the chopped ginger. Simmer the soup for another 10 minutes, or until the vegetables are completely tender. Add the caramelized onions when they are ready. When the vegetables are soft, add the vegetable broth (you can add less if you like a thicker soup) and decide whether you want your soup chunky, like this, or smooth. If the latter, puree the soup in a blender, in batches, or with an jug blender until it is smooth.
Stir in 2 teaspoons of the lemon juice and a few grinds of black pepper. Taste, and correct the seasoning with additional salt or lemon juice.

Serves 5-6.

This is an adapted version of a soup from Love Soup by Anna Thomas. posted by Rachel.

Ingredients
3 ounces dried soba noodles
2 – 4 tablespoons miso paste (to taste)
2 – 3 ounces firm tofu, chopped into 1/3-inch cubes
a handful of watercress or spinach, well washed and stems trimmed
2 spring onions, tops removed thinly sliced
big pinch of arame seaweed
a small bunch of corriander
a pinch of red pepper flakes

Method
Cook the soba noodles in salted water, drain, run cold water over the noodles to stop them from cooking, shake off any excess water and set aside. Soak the seaweed in some boiling water for 5 to ten minutes, directions usually in the packet.
In a medium sauce pan bring a liter of water to a boil. Reduce the heat to a gentle simmer and remove from heat. Pour a bit of the hot water into a small bowl and whisk in the miso paste. Add the greens, spring onions and seaweed to the remaining water and simmer for a few minutes. Add the cubes of tofu and take off the heat to warm through. Split the noodles between two (or three) bowls, and pour the miso broth and tofu over them, sprinkle corriander and chili flakes into each bowl.

Posted by Rachel.

2 (4 inch) square sheets Nori
6 ounces firm tofu

Dressing:
Grated zest and juice orange
Grated zest and juice 1/2 lemon
2 tablespoons honey
2 tablespoons shoyu sauce
2 tablespoons rice wine vinegar

6 asparagus spears,
4 spring onions, chopped
1 avocado, peeled, pitted and thinly sliced
3 tablespoons sesame seeds

Method:
Rinse and drain the rice. Put rice and water into a sauce pan and bring to the boil on a high heat. reduce the heat, cover and simmer gently until the water is absorbed, about 45 minutes.

Over the gas toast the nori sheets turning over and over so as not to burn, if you don’t have gas hob heat a dry frying pan and toast, turning over and over to avoid sticking. Crumble up.

Pat dry tofu, cut block into 4 or 5 slices, about 1/2 inch thick. Fry 2 at a time in a good quality non stick or well seasoned pan for a few minutes until brown, flip over gently and brown again on the other side. Allow cool so you can handle it, then slice it into batons. repeat with remaining slices.

Snap the asparagus spears, where ever the naturally break is where they are most tender, discard the lower piece. Slice the tips into inch long sections and steam for 2 to 3 minutes, don’t over cook.

Dressing: put side the zest, combine the juices and honey in a small sauce pan and gently bring to the boil. Cook for 2 minutes, then add the shoyu and vinegar. Bring back to the boil and cook for another 2 minutes, until slightly thickened. Remove from the heat and add the zests.

When the rice is done add a 1/3 of a cup of dressing and stir in, adding more to taste. Serve in individual bowls and top with nori flakes, tofu, avocado, asparagus and spring onions and a sprinkling of sesame seeds.

The 10 scientifically researched benefits of eating miso:

1. Contains all essential amino acids, making it a complete protein.

2. Stimulates the secretion of digestive fluids in the stomach.

3. Restores beneficial probiotics to the intestines.

4. Aids in the digestion and assimilation of other foods in the intestines.

5. Is a good vegetable-quality source of B vitamins (especially B12 – important if you’re vegetarian).

6. Strengthens the quality of blood and lymph fluid.

7. Reduces risk for breast, prostate, lung and colon cancers.

8. Protects against radiation due to dipilocolonic acid, an alkaloid that chelates heavy metals and discharges them from the body.

9. Strengthens the immune system and helps to lower LDL cholesterol.

10. High in antioxidants that protects against free radicals.

Flavour
Miso has a wonderful sweet/salty flavor that can be used in a wide variety of recipes. The color of miso can vary from light yellow, good to use in a sweet miso soup during warm weather, to a deep dark brown with earthy tones and hearty flavor, great in stews. It can be cooked with cubed root vegetables, wakame sea vegetable and dark leafy greens during the colder months. When cooking with miso use just enough to enhance flavor and avoid overpowering the dish with a strong salty taste. Add the miso at the end of cooking to avoid killing off the natural enzimes when boiling.

I was intorduced to miso as a child, we were always given miso soup when we were feeling sick. It is the simplest recipe I think I have even cooked. You can use any type of veggies you like or have but the quicker cooking ones are best as the soup should only take a few minutes to prep and cook.

Ingredients
1 Carrot, sliced finely
1 medium onion or a leek, sliced and if you are using a leek wash it
1/3 red pepper, sliced
handfull of kale or spinach, washed and chopped
small bunch of corriander, chopped
a few teaspoons of miso depending on how many people are eating
Nori flakes for the authentic Japanese flavour (available in healthfood stores)

A few cups of boiling water in a sauce pan, add the onion and the carrot and simmer for a few minutes until they still have a bit of bite. add the pepper and the kale and cook for another 2 or 3 minutes, take off the boil. Put a heaped teaspoon full of miso into a cup (if its the darker type you might need a little less as its stronger) pour in a little if the soup liquid and dissolve the miso in it. Ladle out a bowl of the soup and add the miso paste to taste, this way if you want to reheat the soup later you just add more miso so as to not kill the enzymes by reheating. Some fresh corriander and Nori flakes on top finishes it off. Enjoy!

Information from www.care2.com

1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to brown, about 4 minutes. Add broth, potato, salt and pepper; bring to a boil. Reduce heat to a simmer, cover and cook until the potato is just tender, about 8 minutes.

2. Add beets and vinegar; return to a boil. Cover and continue cooking until the broth is deep red and the potato is very soft, 2 to 3 minutes more.

3. Combine sour cream and horseradish in a small bowl. Serve the soup with a dollop of the horseradish sour cream and a sprinkle of parsley.

How to Prep and Steam Beets
Trim greens (if any) and root end; peel the skin with a vegetable peeler. Cut beets into 1/2- to 1-inch-thick cubes, wedges or slices. To steam on the stovetop: Place in a steamer basket over 1 inch of boiling water in a large pot. Cover and steam over high heat until tender, 10 to 15 minutes.

Nutrient contents of beetroot

The scarlet colour of beetroot is thought to be a combination of the naturally occurring yellow (betacyanin) and purple (betaxanthin) pigments. These vibrant pigments are potent phytochemicals and antioxidants that work to protect damage to body cells from free radicals. It is known that the more vibrant the colours of our fruit and vegetables, the more they have to offer in terms of nutrients to help protect our bodies from damaging free radicals.

Beetroot contains the all important nutrient called betaine. This nutrient is known as a mehyl donor which in effect helps make chemical processes in the body work effectively such as proper liver function and cellular reproduction. Betaine also helps the body make carnitine. Carnitine is a nutrient that helps the body turn fat into energy.

Recipe Nutrition
Yields 4 1-cup servings. Per serving: 172 calories; 10 g fat (2 g saturated fat, 6g mono unsaturated fat); 6 mg cholesterol; 18 g carbohydrates; 5 g protein; 3 g fiber; 395 mg sodium; 534 mg potassium. Nutrition Bonus: Vitamin C (25% daily value), Potassium (15% dv). 1 Carbohydrate Servings. Exchanges: 1/2 starch, 1 vegetable, 2 fat

adapted from www.eatingwell.com

1 teaspoon olive oil
1 pinch red chili flakes
1 cup chopped leeks or onions
1 tablespoon minced fresh ginger or 1 teaspoon powdered ginger
2 tablespoons tamari or Bragg Liquid Aminos
5 cups sweet potatoes, peeled and cubed
1 teaspoons coriander
1 teaspoon garam masala
6 cups vegetable stock (look for yeast-free stock or make your own if you are on the candida diet)
¼ cup chopped fresh coriander (or more if you enjoy the taste)

Heat the oil in a sauce pan over medium-high heat. Add the red chili flakes, leeks, ginger, and tamari/aminos. Saute for two or three minutes. Add the sweet potatoes and sauté until they are well coated and begin to brown slightly. Add the coriander and garam masala. Saute another two minutes, stirring frequently.

Add the vegetable stock to cover the sweet potatoes and bring to a boil. Reduce the heat to a simmer until the sweet potatoes are tender. Blend with a hand blender or food processor into a smooth consistency, adding more stock as necessary. Reheat before serving and garnish with the chopped corriander.

Enjoy – and let me know what you think! Posted by Rachel Dare

Ingredients

2 tablespoons extra virgin olive oil
2 shallots thinly sliced (replace with 1 onion if you can’t find them)
1 clove of garlic, minced
3/4 cup brown basmati, rinsed
6 cups vegetable stock, use a good one like marigold bouillon
1/2 cup sugar snap peas, trimmed and cut diagonally
1/2 cup cavolo nero or curly kale, chopped
8 spears of asparagus, trimmed and sliced into 1 inch pieces
1/2 cup peas, frozen are fine
sea salt and freshly ground black pepper

Heat olive oil in a large sauce pan over a medium heat, then add the shallots/onions and garlic and saute for a few minutes until onions are soft. Add the rice and cook together for another minute, then add the stock and bring to the boil. Cover, lower the heat, and simmer until the rice is just tender, 35 to 45 minutes.

Add the sugar snap peas, asparagus, kale and green peas, and season with a pinch of salt and a few grinds of black pepper. Simmer for another 2 or 3 minutes and serve immediately, this way the vegetables stay crisp and bright.

Enjoy! Let me know what you think. Posted by Rachel Dare.

It could be helpful to do a few things this week that you don’t normally do, to take your mind off of food and to feel healthy and active.

For example, exercise is a key detoxing activity most of us don’t do enough of. Try to go for a good aerobic walk every second day (the Esnamucky walk in Glengarriff is particularly good at the moment – interesting, beautiful and hilly!).

Yoga is a good form of exercise while you are doing a cleanse, so try some out at home. This website is a great resource – Esther is a great teacher and if you choose some of the longer YouTube videos you can get a good stretch. She made a special video to help you detox too. If you want more, she has a DVD made – we are just waiting for more copies!

Go for a swim in the sea – Great for curing hangovers, feeling stressed, worried or anxious, good for your skin, your heart and your general well being and great for giving you an appetite and it gives you a great sense of achievement. A quick dip is all you need!

Or – if that seems to crazy at this time of the year – try hydrotherapy at home. Stand under a hot shower for 5 minutes, then turn the shower to cold for 30 seconds. Then back to hot for 5 minutes. Do this 3 times, then hop into bed for 30 minutes.

Before either of these activities a good brush over with a dry skin brush is very invigorating. You need a special brush – natural bristles are the best. Brush always towards the heart, from the tips of your toes to your heart, from your fingers to your heart. Good for cellulite, circulation, and removing dead skin which lets your skin breath.

Any other ideas – let us know and we’ll post them! Have a good week.

SPECIAL GUIDELINES for THE DETOX DIET:
1. Chew your food very well and take enough time when you eat.
2. Relax a few minutes before and after your meal.
3. Eat in a comfortable sitting position.
4. Eat primarily steamed fresh vegetables and some fresh greens.
5. Take only herbal teas after dinner.

THE DETOX DIET MENU PLAN
Morning (upon arising): Two glasses of water (filtered, spring, or reverse osmosis), one glass with half a lemon squeezed into it.

Breakfast: One piece of fresh fruit (at room temp), such as apple, pear, banana, grapes, or citrus. Chew well, mixing each bite with saliva.

15-30 minutes later: One bowl of cooked whole grains–specifically millet, brown rice, amaranth, quinoa, raw buckwheat, or buckwheat.
Flavoring can be two tablespoons of fruit juice for a sweeter breakfast taste, or use the “better butter” mixture mentioned below with a little salt or tamari for a deeper flavor.

Lunch (Noon-1 P.M.) One-two medium bowls of steamed vegetables; use a variety, including roots, stems, and greens–e.g. potatoes & yams, green beans, broccoli, cauliflower, carrots, beets, asparagus, kale, chard, and cabbage. CHEW WELL !

Dinner (5-6 P.M.) Same as Lunch

Seasoning–Butter/canola or flaxseed oil mixture. Make this “better butter” by mixing a half cup of cold-pressed canola oil (or olive or flaxseed oils) into a soft (room temperature) half-pound of butter; then place in dish and refrigerate. Use about one teaspoon per meal or a maximum of 3 teaspoons daily.

11 A.M. & 3 P.M. One-two cups veggie water, saved from steamed vegetables.
Add a little seasalt or kelp and drink slowly, mixing each mouthful with saliva.

Evening: Herbal teas only–e.g. peppermint, chamomile, pau d’arco, or blends.

NOTE: You may feel a little weak or have a few symptoms the first couple of days; this will pass. Clarity and feeling good should appear by day 3 or 4, if not before. If during this diet, you start to feel weak or hungry, assess your water intake and elimination; if needed, you can eat a small portion of protein food (3-4 ounces) in the mid-afternoon. This could be fish; free-range, organic chicken; or some beans, such as lentil, garbanzo, mung, or black beans.