Sunrise nutritionist Sarah Di Lorenzo explains how to ‘pre-tox’ before Christmas to help cleanse your body and give you a healthy break before overindulging during the festive season.
Following Sarah’s nutritious meal plan can also help you avoid overeating during the holidays and also help you lose weight before summer.
Detox smoothie
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This general cleansing smoothie is excellent for liver support. When the ingredients are blitzed, it is a wonderful green colour and loaded with nutrients thanks to all the leafy greens. The combination of these ingredients is great for lowering your risk of cardiovascular disease, type 2 diabetes, stroke and obesity. It’s a great way to start your day.
½ cup spinach
½ cup kale
½ cup fresh coriander
½ pear
¼ avocado
100 ml almond milk
100 ml coconut yoghurt
1 tablespoon nut butter
4 ice cubes
Soft boiled eggs with asparagus
2 eggs
5 spears of asparagus
Chives
Salt and pepper.
Method –
Drop the eggs into boiling water for 4 minutes.
Add the asparagus to a fry pan on a medium heat for 3 – 4 minutes.
Enjoy with salt, pepper and a fresh sprinkle of chives.
Chia pudding
1 cup of almond milk
3 tablespoons of chia seeds
1/2 cup of chopped berries
1/2 teaspoon of cinnamon
1/4 cup of Greek yoghurt
Optional – 1 teaspoon of honey
Method –
Mix all ingredients together expect the fruit and refrigerate overnight.
Stir well in the morning.
Serve with fruit.
Zucchini pasta with haloumi
(serves 1)
80 grams halloumi, sliced
1 large zucchini
1 tomato, chopped
1⁄4 cup basil, chopped
2 spring onions, chopped
1⁄4 cup vegetable stock
olive oil
¼ cup chives, chopped
salt and pepper
Method –
Cook the halloumi. You can grill, bake or pan-fry the halloumi. Set aside.
Using a spiraliser, potato peeler or sharp knife, cut zucchini into noodles to resemble pasta.
In a frying pan, cook the tomato, basil and spring onions with the vegetable stock.
Add the zucchini to the pan and cook for 5 minutes.
Place cooked zucchini noodles and vegetable mixture on a plate. Top with halloumi and a drizzle of olive oil. Garnish with chives and season to taste.
Goat cheese and beetroot salad
(serves 1)
1 beetroot
75 grams goat cheese
1 cup rocket, chopped
1 tablespoon walnuts, chopped
1/4 cup coriander, chopped
1 spring onion, chopped
Dressing
1 tablespoon olive oil
1 clove garlic, crushed
1 tablespoons red wine vinegar
1 teaspoon honey
salt and pepper, to taste
Method –
Preheat oven to 180°C. Roughly chop the beetroot and arrange on a baking tray. Bake for 30 minutes, until cooked through. Remove from the oven and cool.
Divide the goat cheese, rocket, walnuts, coriander and spring onion into two bowls. Add the beetroot.
Put the salad dressing ingredients in a jar and shake to combine. Drizzle over the salad and enjoy.
Sarah’s salmon poke bowl
(serves 1)
1/2 cup cooked quinoa
80 grams sashimi or cooked salmon, diced
1/2 cup carrot, shredded
1/2 cup beetroot, shredded
1/4 avocado, sliced
1/4 cup corn kernels
1/2 cup spinach, chopped
1 teaspoon pickled ginger
1 tablespoon spring onion, chopped
1 teaspoon black sesame seeds
Poke sauce
2 teaspoons tamari
2 teaspoons sesame oil
1 lemon, juiced
chopped chilli or chilli flakes (to taste)
Method –
Spoon the quinoa into a bowl. Assemble the other ingredients in groups over the top of the quinoa. Sprinkle with sesame seeds.
Combine sauce ingredients in a bowl or jar, mix well and drizzle over the poke bowl.
Fish with ginger sauce
(serves 1)
1 fish fillets (white fish is best: perch, ling or barramundi)
1/4 cup coriander, chopped
1 red chilli, deseeded, chopped (optional)
1 spring onion, chopped
5 roasted almonds, crushed
Ginger sauce
1 tablespoon tamari
1 clove garlic, crushed
1 teaspoon fresh ginger, chopped
1 teaspoon lemongrass, chopped
1 teaspoon sesame oil
2 tablespoons of rice vinegar
Method –
Pan-fry the fish over a medium heat until cooked to your liking.
Heat the sauce ingredients in a saucepan over a low heat for a few minutes.
Remove the fish to a plate and add the sauce over the top.
Serve with chopped coriander, chilli and spring onions and sprinkle with the crushed roasted almonds.
Chicken skewers and Greek salad
(serves 1)
1 tablespoon olive oil
1 lemon, juiced
1 clove garlic, crushed
1 teaspoon oregano
pinch of cinnamon
1/4 teaspoon paprika
120 chicken breast, chopped into cubes
Greek salad
1 small cucumbers, diced
5 cherry tomatoes
1/4 red onion, chopped
1 cup iceberg lettuce, roughly chopped
25 grams fetta
Dressing
1 lemon, juiced
1 teaspoon olive oil
salt and pepper, to taste
Method –
Combine the oil, lemon juice, garlic, oregano, cinnamon and paprika in a glass bowl. Add the chopped chicken, cover and refrigerate for 1 hour to marinate.
Thread the chicken pieces onto skewers and cook under the grill or on a barbecue for 8–10 minutes or until cooked through.
Combine the salad ingredients in a bowl and add dressing. Serve with the chicken skewers.
Chicken stir-fry with cashew
(serves 1)
Ingredients
1 tablespoon sesame oil
100 grams chicken breast chopped
½ red onion, chopped
½ cup bok choy, chopped
¼ cup mushrooms, chopped
½ cup bean sprouts
¼ cup coriander, chopped
¼ cup parsley, chopped
1 lime, juiced
1 tablespoon cashews, chopped
salt and pepper
Method –
Heat oil in a wok or frying pan over medium heat. Add chicken and cook through.
Add the vegetables and cook for another 5 minutes.
Garnish with bean sprouts, coriander, parsley, lime juice and cashews. Season to taste.