Freezable lunchbox recipes that are wholesome, nutritious and beats those processed packaged snacks hands down every time.
Beetroot Bliss Balls
A rich source of vitamin C, fibre and cancer-fighting phytonutrients.
1 cup dates
¼ cup beetroot, peeled and finely grated
¼ cup baby spinach, finely sliced and chopped
1 ½ cup pumpkin seed or sunflower seed meal (make yourself by finely grinding seeds in a coffee/spice grinder)
1 cup shredded coconut
1-2 tablespoons chia seeds
½ cup extra shredded coconut to roll balls in (optional)
Bliss balls will keep for up to 6 months in the freezer.
Recipe credit: Mandy Sacher, Wholesome Child, www.wholesomechild.com.au
Banana Oat Muffins
1 cup oats
1 cup oat flour (you can blend oats in your blender or processor to make this)
¼ cup brown or coconut sugar
1.5 tsp baking powder
1 tsp baking soda
3 tbsp ground flax seed
½ tsp salt
2 large eggs
¼ cup melted coconut oil
2 cups mashed bananas (about 6 medium)
¼ cup chopped nuts, optional
Freeze for up to 3 months.
Recipe credit: Josie Carin, Ditch the Junk Challenge (starting 29 January 2018)
Pesto and Cheese Savoury Scrolls
2 cups wholemeal spelt flour
1 cup natural Greek or coconut yoghurt
1 teaspoon baking powder
¼ teaspoon bicarb soda or baking soda
Pinch of sea salt
½ cup pine nut pesto (bonus points if you make your own)
1/3 cup mozzarella cheese
Freeze for up to 4 months. Frozen scrolls can be warmed in the oven again.
Recipe credit: Mandy Sacher, Wholesome Child, www.wholesomechild.com.au
Mini Salmon Frittatas
Full of good fats, salmon has a powerful anti-inflammatory effect and is full of antioxidants such as vitamins B, D and E, which are great for the immune system.
Butter, for greasing
½ cup goat’s cheese or grated cheddar
2 spring onions, finely chopped
4 eggs, lightly beaten
½ cup broccoli florets, lightly steamed
100g fresh salmon, poached or baked (or use tinned salmon if fresh not available)
Sea salt and black pepper to taste
Dulse flakes, optional, to taste (available to purchase from here)
Freeze for up to 1 month.
Recipe credit: Lee Holmes, Supercharged Food for Kids, www.superchargedfood.com
Detox. It’s a term you’ve no doubt heard a lot of on TV, in magazines or in the gym. But why should you ‘detox’?
Detoxification is your body’s natural process of changing dietary and environmental toxins into less harmful substances before eliminating them from your body.
We all do it, every day.
But sometimes, the processes that manage detoxification in the body becomes overwhelmed. And we start to notice some symptoms.
Who should detox?
A detoxification program can benefit most people. Ask yourself these questions:
• Do you suffer from bloating, gas, reflux, constipation or diarrhoea?
• Do you often feel tired or lethargic, no matter how much sleep you get?
• Are you overweight or obese and have trouble shifting weight?
• Do you get recurrent headaches and migraines?
• Are you regularly suffering from muscle aches and pains?
• Do you have difficulty concentrating and feel ‘foggy’?
• Do you have allergies and sensitivities?
• Do you suffer from mood swings, anxiety or depression?
Supporting natural detoxification processes can help improve digestive function and may even help you lose a little weight, however the benefits do not stop there.
Healthy detoxification pathways may also lead to a reduction in other seemingly unrelated symptoms, such as sore joints or painful periods. Even if you’re fit and well, for many people a regular detox leaves them feeling more energised whilst reducing the toxin load.
So Where Do These Toxins Come From?
The term ‘toxin’ refers to any substance with the potential to interfere with normal cellular function and which may negatively impact both your short and long-term health. You do not have to look very far to find toxins as they may be found in household chemicals, personal care products, and also in some foods (e.g. food may be exposed to pesticide residues or toxic metal contaminants).
Your body is designed to remove these toxins via the ‘channels of elimination’, i.e. your liver, kidneys, bowels and skin; but it is possible for these channels to become overwhelmed, depending upon your level of exposure, and this may reduce your overall health and wellbeing.
So Where Do I Start?
Walk into any pharmacy or health food store today and you will find a number of over the counter detox products.
Some of these are great, but they don’t assess your individual health requirements and so are limited in their ability to meet your detoxification needs.
You might also have friends or colleagues who recommend multi-level-marketing programs such as Isogenix, Juice Plus, Doterra. While these are great at promoting a healthier lifestyle, I can't endorse these as the best option for everyone.
If you experience any of the symptoms mentioned above, then I suggest seeing a qualified natural health practitioner (such as a naturopath or nutritionist). A personalised program based on your specific health history, together with the added benefit of professional support and advice from a qualified natural health practitioner can have a much greater impact on your detox capacity – helping to promote long-term wellbeing beyond the duration of the program.
Oh, and of course I should mention that you can consult with me. I have an online practice where I "meet" with clients from all over Australia. So that might be an option for you too. (Just check out the Bookings page to book yourself an appointment).
Herbal Help to Boost Your Detox
In clinic, depending on the needs of the client, I often use three key herbal and nutritional formulas, based on scientific research, to lay the foundation for effective detoxification.
These formulas focus on supporting the three main channels of elimination:
The first formula helps optimise your liver’s detoxifying capacity. It often contains the herb Milk thistle along with Cape jasmine and Green tea to help protect your body from the harmful effects of metabolising toxins. In addition, the amino acids taurine and glutamine support liver detoxification pathways and promote a healthy digestive tract.
The second formula incorporates the greens Spirulina, Coriander, Kelp and Aloe. These herbs assist with the binding of toxins and promote alkalinisation, since an alkaline pH is required for effective removal of wastes via the kidneys.
Finally, a traditional herbal formula containing Dandelion, Gentian, Lemon balm and Ginger not only helps to minimise any existing symptoms of poor digestion such as burping and bloating, but helps stimulate the digestive secretions and bile flow you require for optimal digestive function.
Depending on the client, I may also prescribe a specific probiotic, or perhaps a formula to support sleep, the nervous system, energy levels or hormonal health.
Detox Diet and Lifestyle Support
Modern diets can be a major source of ongoing toxin exposure due to the intake of caffeine, alcohol and refined processed foods, which typically contain artificial additives, preservatives and toxic fats.
Not only do these add to your toxin burden but put they mean more work for your organs of detoxification. (Which in many of us are already working pretty hard).
By cutting out the foods I mentioned above, while eating more plant-based wholefoods, you can enhance the effects of the herbal and nutritional formulas and boost your detox capacity.
The Path to Long-Term Wellness
Supporting effective detoxification is a cornerstone of Natural Medicine practice. I find that my clients who undertake a cleansing or detox program before we begin working on their specific health problems experience quicker and longer lasting benefits.
The Practitioner Only Detox Programs are simple and easy to follow, and I also have your back to support you. I’ve undertaken them myself, and coached many, many clients through the process.
Depending on what is going on for your health right now, the length of the program can be 2 – 6 weeks.
If you are interested in your own detox program, then drop me an email email@example.com or book in for an online consultation via the Bookings page.
I also have a free 3 Day Cleanse Program which is a good place to start. I designed this program to be gentle yet effective, and today it is one of my most popular downloaded resources. Grab it for free on the Resources page.
Naturopath, Nutritionist and Herbalist