Dr Oz 3 Day Detox: Dinner Shake

Mangos are an excellent source of vitamins, minerals and potassium. Rich in pre-biotic dietary fibers, mangos aid they body in proper digestion of nutrients.

Kale The King of Greens. Kale is on a scale all of it’s own. Pound for pound it is one  the most nutrient dense foods on the planet. It has high concentrations of vitamins, minerals, anti-oxidants and phytonutrients. This fiber in this powerhouse also helps to bind and neutralize bile toxins which helps to keep cholesterol levels low.

Coconut Water is an excellent source of Potassium and Vitamin C. It also contains BioActive Enzymes which help with digestion and metabolism. The best part is they are a rich source of electrolytes. Deemed "Nature's Sports Drink", Coconut water hydrates and replenishes the body without the sugar and dyes of the manmade variety.

Blueberries are little blue superstars. They have the highest antioxidant level of all fruit. Blueberries are low in sugar and have been shown to improve both memory and metabolism.

Lemon contains Vitamins C and B as well as phosphorous protiens which help to strengthen the immune system, and enable the body to fight disease. The acidity in lemon juice helps to purify and cleanse the colon, while the acid helps to break up any food, toxins or nutrients hanging out in your digestive system. Lemons stimulate the release of enzymes and help convert toxins into a water-soluble form that can be easily excreted from the body.

\

Avocados are an excellent source of plant based protein and fat. Even though they are green, they pack a whopping dose of Carotenoids which enhance the functioning of the immune system. Because Carotenoids needs fat to be properly absorbed, the avocado is an ideal vehicle for these valuable nutrients.

Cayenne Pepper is a medicinal spice. Primarily used as a pain killer, immune booster and inflammation fighter. It is also good for clearing congestion and bringing down blood cholesterol levels. 

Flax Seeds When detoxifying your body, it's essential to ensure toxins are eliminated properly. Ground flaxseeds provide a wonderful source of fiber that helps to bind and flush toxins from the intestinal tract all while giving you a healthy dose of Omega 3’s.

Dr Oz 3-Day Detox: Lunch Shake

Celery: A great source of vitamins and minerals. Rich in flavanoids which help to protect from certain cancers.  Naturally low in calories, celery has a high soluable fiber content which helps keep the digestive track moving. It helps to boost the immune system and your metabolism all while helping the body to maintain a proper PH.

Cucumber: These have high levels of potassium, anti-oxidants and Vitamin K. Cucumbers protect the brain and the peel helps to sweep toxic compounds out of the gut. Cucumbers also have a mild diuretic effect which helps to move toxins out of the body.

Lime: A good source of phytonutrients, vitamin C, iron, calcium and other trace minerals. It also helps the body to flush the liver of toxins, and adds nice flavor to the shake.

Coconut oil: A medium chain fatty acid which means that it is broken down quickly by the body for quick energy rather than stored as fat. This amazing oil contains lauric and caprylic acids which are anti-bacterial, anti-viral and anti-fungal. Coconut oil has also been shown to have properties that can protect the brain from alzheimers and other neuro-degenerative diseases.

Kale: The King of Greens. Kale is on a scale all of it’s own. Pound for pound it is one  the most nutrient dense foods on the planet. It has high concentrations of vitamins, minerals, anti-oxidants and phytonutrients. This fiber in this powerhouse also helps to bind and neutralize bile toxins which helps to keep cholesterol levels low.

Apple: "An apple a day" is an adage for a reason. Apples are full of fiber, vitamins, minerals and many beneficial phytochemicals. All of these substances are used in the detox process. These assist in stimulating bile production which helps with detox.. Apples are also a good source of the soluble fiber pectin, which can help detox metals and food additives from your body.

Pineapple: This contains an enzyme called bromelain which digests food by breaking down protein. Bromelain also has anti-inflammatory, anti-clotting and anti-cancer properties. It aids in digestion and in repair of damaged cells. Pineapple is also high in pectin, which helps to move toxins out of the body

Almond Milk: A rich source of Vitamin E, calcium, folic acid, as well as the minerals magnesium, selenuim, phosphorus and zinc. Almonds are wonderful for maintaining skin elasticity as well as helping to lower cholesterol. They are also a good source of protein.

Grocery stuff not making the grade? Check out my homemade almond milk recipe.)

Dr Oz 3-Day Detox: Breakfast Shake

Raspberries  have significantly high levels of phenolic flavonoid phytochemicals. Scientific studies show that the antioxidant compounds in these berries have potential health benefits against cancer, aging, inflammation, and neuro-degenerative diseases. 

Flaxseeds When detoxifying your body, it's essential to ensure toxins are eliminated properly. Ground flaxseeds provide a wonderful source of fiber that helps to bind and flush toxins from the intestinal tract, all while giving you a healthy dose of Omega 3's.

Almond butter- is a rich source of Vitamin E, calcium, folic acid, as well as the minerals magnesium, selenuim, phosphorus and zinc. Almonds are wonderful for maintaining skin elasticity as well as helping to lower cholesterol. They are also a good source of protein.

Spinach is a dark green leafy powerhouse. It contains a wide variety of vitamins and minerals as well as anti-oxidant vitamins like vitamin A, and Vitamin E. These compounds help act as protective scavengers against oxygen-derived free radicals. The nutrients in spinach play a role in protecting against aging and disease.

Lemon contains Vitamins C and B as well as phosphorous proteins which help to strengthen the immune system, and enable the body to fight disease. The acidity in lemon juice helps to purify and cleanse the colon, while the acid helps to break up any food, toxins or nutrients hanging out in your digestive system. Lemons stimulate the release of enzymes and help convert toxins into a water-soluble form that can be easily excreted from the body.

Bananas are very high in potassium so are a great source of energy. Bananas also contain tryptophan, serotonin and norepinephrine,  which promote feeling of well-being and relaxation. This wonder-fruit also contains soluble fiber which aids in the elimination process

Tapp's Detoxifying Top 10

We've talked about the health benefits of detoxifying foods - how they help your body push along and process the toxins that come in from the outside world. But if we want to help our bodies detoxify, what do we actually eat? 

There are literally thousands of detoxifying foods. Here are my "Top 10" - they're easy to find and adaptable into many recipes. It's not a coincidence that many of my recipes use these foods.

Tapp's Detoxifying Top 10

   

1. Artichokes -very high in antioxidants. Known to stimulate and improve liver function by increasing bile production which helps with liver purification and protection.
2. Garlic -powerful antiviral, antibacterial, and natural antibiotic. Garlic produces a chemical called allicin which promotes the production of white blood cells which help fight against toxins. 
3. Cabbage -like all cruciferous vegetables, cabbage contains sulforaphane which helps the body to fight toxins. Cabbage also has glutathione, which is an antioxidant that supports the liver detox pathways.
4. Butternut squash -along with all other orange colored vegetables, butternut squash contains beta carotene which the liver converts to Vitamin A. The body uses the Vitamin A to sweep toxins out of the body.
5. Beets -packed with magnesium, iron and Vitamin C. All of which support liver in the detoxification process. They also purify the blood and assist in keeping the lymphatic system moving.
6. Watercress -like most green leafy vegetables and herbs, watercress is packed with detoxifying nutrients. It also has natural diuretic properties that help the body to flush out toxins.
7. Lemons - contain Vitamin C, help to balance body’s PH and flush the liver.
8. Ginger - very high in antioxidants. Ginger helps with digestion and stimulates the absorption and assimilation of essential nutrients to the body. Ginger also has a relaxing and cleansing effect on the body which helps to purge toxins.
9. Flaxseeds -aid in the proper elimination of toxins. They are a great source of fiber which help to bind and flush toxins from the intestinal track. 
10. Water- though technically not a food, you need to be well hydrated for your body to be able to detoxify. I am NOT talking about sodas, sports drinks, coffee or tea. I am talking about water, coconut water, and herbal teas. 6-8 glasses per day. The general rule is, if you're thirsty you are already dehydrated. Drink drink drink.

 

Gluten-Free Vegan Apple Crumble Pie

I love apple crumb pie. The best part of this pie is that it is so packed with good stuff that you can eat it for breakfast and not feel guilty (maybe skip the ice cream).

Crust (&1/2 the crumble)

3/4 cup of garbanzo bean flour

1 cup of almonds (ground to a fine flour)

3/4 cup of gluten-free oats (ground to a fine flour)

1/2 cup hemp seeds (ground to a fine flour)

1/2 cup of chia powder

1/2 cup of maple syrup

1/2 cup of coconut oil

a dash of salt

Crumble

1/2 the crust ingredients

1/2 cup of gluten-free whole oats

3 tablespoons coconut butter (or coconut oil)

1/3 cup light brown (or dark brown) sugar. I like Sucanat or Lakanto if I want to reduce my sugar intake.

A handful of crushed walnuts

Pie Filling

2 cups of thin sliced apples. I like honey crisp, but empire and gala apples work well too.

the juice of a lemon

1/2 teaspoon of cinnamon

1 tablespoon of maple syrup
1 tablespoon of apple juice
1/2 teaspoon of grated ginger

Preheat oven to 375

To make the pie crust mix all of the crust ingredients in a large mixing bowl. It should have the consistency of dough.

Take out 1/2 of the mixture and press it into a pie tin. You want to make sure it is thin and consistent.

The other 1/2 of the mixture will be used for the crumble mixture so set it aside for right now.

For the pie filling take the sliced apples, lemon juice, ginger, maple syrup, and apple juice and cinnamon and mix together in a bowl (I actually used my juicer and juiced 1/2 a lemon, 1/2 and apple and a piece of ginger and poured that mixture over the apples with the cinnamon and maple syrup)

We ran out of ground cinnamon so my son grated a cinnamon stick into the filling mixture. A little more high maintenance but it worked.

Put the pie filling mixture into the pie crust. 

For the crumble, take the other 1/2 of the crust mixture. Add the whole oats, sugar, walnuts, coconut butter, and mix thoroughly.

Put the crumble mixture onto top of the pie. Press it down a couple of times so that the crumble stays in place.

Bake in the oven for @45 minutes.

I like to serve this with a little non-dairy, vanilla coconut ice cream for an a-la-mode dessert. Coconut Bliss is our favorite.

When I have it in the morning, I eat it with some kefir or all by itself. It tastes so good you could eat it all day long...It's so good for you that you can. That makes everybody happy.

 It tastes good hot, cold or at room temperature. It also makes a good lunchbox item.

Coconut Milk Ice Pops

Vanilla Rocket Pop

Chocolate Star Pop

Clearly I am obsessed with ice pops. I love them. What I love most about them is making ones that are super tasty and good for you, too.
This recipe came from a dinner we had with friends. My friend, Michelle, came over with coconut based ice cream that she'd made in her ice cream maker. I swear, it was the best ice cream I have ever had in my life. We were all licking our bowls. All I could think of was how to translate that into an ice pop.
That is how these coconut ice pops were born. They can be vanilla, chocolate, blueberry, strawberry, cantaloupe or any other flavor that strikes your fancy.

You will need:
1 can of coconut milk
3 tablespoons of REAL maple syrup. Not the fake stuff that is just rice syrup with maple flavoring
a dash of salt -Pink Himalaya Salt is preferred but Sea Salt is fine.
1/2 teaspoon of vanilla extract

This is your base.

To make the chocolate version, add 1 teaspoon of raw cacoa powder.
For any of the fruits, add about a 1/2 cup and blend together in a blender.
Pour into your ice pop molds and pop them in the freezer. It takes about 6 hours.

Blueberry Bug Pop                                               Strawberry Rocket Pop

We have rocket pop, star and bug pop molds. I have seen robots, sailboats, and jewels. Basically if you give a child a slightly sweet frozen treat shaped like something cool they will love it. I have seen the molds on Amazon, at Target, and TJ Maxx. They are usually under $10 for a set.

Coconut milk is super nutritious. It helps to maintain blood sugar levels, gives a healthy boost to the immune system, helps build strong bones with a good dose of Phosphorous, reduces inflammation in the joints and is a good source of iron.

I would much rather give my child this than the sugar laden ice pops you find in the supermarket. Also, many of the ice pops you find in the market use synthetic dyes to achieve their fun colors. Blue tongue anyone? Synthetic dyes, especially when combined with refined sugars, have been found to have dramatic effects on children's behaviour and health. They have been linked to ADD, ADHD,  and certain cancers. Whatever ice pop you choose to serve your children, please take care to avoid these dyes. Look for brands that use more natural dyes like Tumeric and Paprika.

Have a delicious, happy, healthy summer.

Gluten-Free Carrot Muffins

These carrot muffins make a great snack or breakfast. They are packed with protein from the garbanzo bean flour, omega 3's from the chia powder, vitamin C and beta-carotene from the carrots, and lauric acid, which helps the body fight infections, from the coconut oil. The palm sugar has a low glycemic index so it doesn't make your blood sugar spike. The muffins are also filled with dietary fibers which help keep you feeling full as well as keeping your digestive system on track. For me, they are another example of how easy it is to bake without using any refined flour or refined sugars. 


3/4 cups garbanzo bean flour 

1/3 cup chia powder

1 tsp baking powder

1 tsp baking soda
2 eggs

1/4 tsp Xantham gum

3/4 cups palm sugar

3/4 cups coconut oil

2 cups freshly grated carrots

1/2 cup pf chopped walnuts

1/2 tsp cinnamon

Preheat oven to 350

Put the flour mixture, baking soda, and xantham gum in a bowl and whisk to combine. Set aside.

Place eggs in a large bowl. Add sugar and coconut oil and beat with an electric mixer until smooth. Slowly add the flour mixture keeping the mixer on low. Increase the speed as the flour gets incorporated until the batter is smooth.

Fold in the grated carrots, walnuts and cinnamon.

I like to make mini muffins. I find that when I make full size muffins my kids never finish them. The mini's are kid size, so they happily eat one or two. The best part is, I don't find 1/2 eaten muffins lying around the house. 

Fill the muffin tins 1/2 way up. Bake for @15 minutes.  If you are making full size muffins they will take about twice as long to cook. Stick a toothpick in a muffin to see if it is done. If it comes up clean, they are ready.

You can also add a little frosting on the top and make carrot cupcakes.