Springtime’s a natural time to reassess your diet. After a winter of heavy comfort foods, many of us are ready to lighten things up. You can give your body a well-deserved boost by eating healthy whole foods that provide the nutrients needed to keep it functioning optimally.
Nutrient-rich whole foods
- improve functioning of the kidneys, colon and liver
- strengthen the immune system
- provide relief from chronic digestive and inflammatory diseases
- protect against diabetes
Start with this day’s worth of healthy, detox-supporting recipes. Carry on by filling every meal with brightly colored fruits and vegetables.
Breakfast
Blueberry-Millet Muffins
MAKES 12 MUFFINS
Blueberries and crunchy millet ramp up these vegan muffins’ flavor and texture. Bake them ahead and freeze in individual portions for a grab-and-go brekkie.
2 cups (500 mL) whole wheat flour
1/3 cup (80 mL) millet
1/2 cup (125 mL) raw style sugar
2 tsp (10 mL) baking powder
1 tsp (5 mL) ground cinnamon
1 tsp (5 mL) ground ginger
1/4 tsp (1 mL) sea salt
2 small bananas, mashed
3/4 cup + 2 Tbsp (180 + 30 mL) coconut milk
1/4 cup (60 mL) pure maple syrup
1 tsp (5 mL) apple cider vinegar
1 tsp (5 mL) pure vanilla extract
1/4 cup (60 mL) coconut oil, melted
1 cup (250 mL) frozen blueberries
1/2 cup (125 mL) goji berries (optional)
Preheat oven to 350 F (180 C) and lightly oil a 12-cup muffin pan.
In large bowl, use fork to stir together flour, millet, sugar, baking powder, cinnamon, ginger and salt.
In another bowl, stir bananas with coconut milk until blended. Stir in maple syrup, apple cider vinegar and vanilla; then stir in coconut oil. Pour over dry mixture and stir just until mixed. Fold in blueberries and goji berries (if using).
Divide mixture between cups in muffin pan and bake for 25 minutes. Muffins will only rise slightly above fill level. These are dense, yet flavorful. Cool in pan for 10 minutes, then turn out and place on rack to cool completely.
Pair a muffin with a mug of green tea or hot water with lemon and ginger slices.
Each muffin contains: 287 calories; 5 g protein; 9 g total fat (7 g sat. fat, 0 g trans fat); 50 g total carbohydrates (20 g sugars, 6 g fiber); 81 mg sodium
Lunch
Smashed Avocado and Eggy Toast
SERVES 4
The combo of avocado and egg provides a big boost of protein and ensures your body is fueled for the whole afternoon. Instead of frying the egg, you can prepare it your favorite way: boiled, poached or scrambled.
2 ripe avocados
1 bunch watercress, stems and bottoms trimmed
Juice of 1 lime
2 tsp (10 mL) grated fresh ginger
1/4 tsp (1 mL) sea salt
1/4 tsp (1 mL) chili flakes (optional)
1/2 tsp (2 mL) extra-virgin olive oil
4 large eggs
4 slices sprouted grain bread, toasted, or rice cakes
Slice avocados in half and discard pits. Score halves into cubes (be careful not to cut through the skin), then scoop flesh into bowl. Chop three-quarters of the watercress and add. Squeeze in juice from lime and add ginger, salt and chili flakes. Stir gently to mix.
Heat oil in frying pan over medium heat. When hot, crack in eggs. Fry just until whites are firm and yolks are done as you like.
Divide avocado mixture between pieces of toast. Using fork, lightly smash avocado mixture. Top with eggs. Garnish with remaining watercress.
Each serving contains: 281 calories; 11 g protein; 18 g total fat (0 g sat. fat, 0 g trans fat); 22 g total carbohydrates (3 g sugars, 7 g fiber); 349 mg sodium
Dinner
Refreshing Rice Bowl
SERVES 4
You can make this dish with your favorite veggies and brown or red rice. All whole grain rice contains fiber, minerals, vitamins and antioxidants. But if you’re feeling adventurous, try forbidden black rice. This heirloom rice was so nutritious and rare in ancient China that only emperors were allowed to eat it. It’s also known as Chinese black rice.
1 cup (250 mL) your favorite whole grain rice
4 beets
1 tsp (5 mL) extra-virgin olive oil
1/2 tsp (2 mL) ground cumin
1/2 tsp (2 mL) ground turmeric
16 oz (450 g) salmon fillet
2 large carrots, cut into thick coins
2 bunches watercress, stems trimmed
Dressing
1/3 cup (80 mL) extra-virgin olive oil
1 tsp (5 mL) grated ginger
1 tsp (5 mL) apple cider vinegar
Juice of 1 lemon
1 garlic clove, minced
In saucepan, cover rice with 2 cups (500 mL) water and bring to a boil. Reduce heat to low. Cover and simmer until rice is tender, about 30 to 35 minutes (time will vary depending which type of rice you use). Remove from heat, let stand 5 minutes and then fluff with fork.
While rice is cooking, scrub and quarter beets; steam for 15 minutes or until tender. Remove skins.
Meanwhile, preheat oven to 400 F (200 C). Stir 1 tsp (5 mL) oil with cumin and turmeric. Smear over salmon. Place on parchment paper-lined baking sheet and roast for 6 to 8 minutes. Remove from oven and let stand for 5 minutes.
While salmon is cooking, steam carrots and prepare dressing. For dressing, place oil, ginger, apple cider vinegar, lemon juice and garlic in blender and whirl until mixed.
Once rice and salmon are cooked, assemble the bowls. Divide rice between 4 bowls. Top with beets, handfuls of watercress and carrots. Cut salmon into 4 pieces and add a piece to each bowl. Drizzle with dressing.
Each serving contains: 448 calories; 28 g protein; 25 g total fat (4 g sat. fat, 0 g trans fat); 29 g total carbohydrates (10 g sugars, 5 g fiber); 187 mg sodium
