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Love Your Liver

The liver is an incredibly complex organ and is central to good health. Aside from the absorption and metabolism of nutrients (a colossal job in itself), the liver is responsible for the detoxification of harmful substances. These substances come in the form of poor quality food, drugs (caffeine, alcohol, paracetamol), heavy metals, pesticides, fertilisers, antibiotics and moulds. Substances can also originate from the body in the form of pathogenic bacteria, fungus, yeasts and spent hormone molecules.
The detoxification processes that take place in the liver are dependent on certain nutrients to work as co-factors to eliminate unwanted molecules from the body. To keep your liver happy, include the following foods daily:
 Brassica family of vegetables: cabbage, kale, broccoli, Brussel sprouts
 Vitamin B rich foods: whole grains, nuts, seeds, vegetables, split peas, organ meats
 Sulphur rich foods: garlic, onions, eggs
 Soluble fibre: apples, oats, legumes
 Vitamin C rich foods: watercress, kale, broccoli, peppers
 Citrus fruits: oranges, lemons, tangerines (*not grapefruit, it contains naringen which inhibits stage one detoxification in the liver)
 Spices rich in antioxidants: turmeric, coriander and cumin
Always make sure that you drink plenty of water and eat as much organic food as possible to reduce the toxic load.

brassica-brussels-cauliflower-broccoli - liver foods

 

Liver Healthy Recipe—Spicy Green Spanish Omlette

This is a super tasty tried and tested recipe that I created using lots of herbs and spices to specifically to nourish the liver.
Ingredients (organic where possible to reduce exposure to toxins)
Coconut oil
½ tspn turmeric
½ tspn crushed coriander seeds
½ tspn crushed cumin seeds
½ tspn black pepper
1 hot red chilli pepper diced
1 medium red onion sliced thinly
1 small sweet potato, prebaked and diced
75g shredded kale
½ medium head of broccoli, cut into small florets
5 organic eggs
Melt the oil in a frying pan and add the spices, chilli and onion on a low heat. Add the sweet potato and stir gently.
Meanwhile very lightly steam the broccoli florets and shredded kale until they start to turn a darker colour of green. Add them to the spices in the frying pan and mix until all the ingredients are coated with the oil and spices.
Beat the eggs and add the vegetables to the eggs. Add a little extra oil to the pan if required and pour the mixture back onto the heat for 3-5 minutes. Once you can see the bottom has cooked, move to a hot grill to heat from above for a further minute or two until cooked through. (Serves 3 – 4).

Three simple ways to increase your fruit and vegetables

Published on: Author: Healthy Dynamic

Plant based diets are best. This is regardless of whether you chose supplement dairy, meat/and or fish on top.  The main emphasis should be to eat copious amounts of unprocessed, fresh vegetables in their natural form.  The recommended 5 a day is in reality, woefully inadequate.  We need to aim for something closer to 10 vegetables and… Continue reading

Banana and Date Loaf with Coconut Oil

 

 

CIMG0046

Date and banana loaf – no wheat, no dairy and sweetened with honey and dates instead of sugar.  It is really moist and sweet and satisfying.  Most importantly, it is really easy to make.  Enjoy!

INGREDIENTS

300 grams over ripe bananas

3 eggs

2 tablespoons maple syrup

1 teaspoon vanilla

1/4 cup coconut oil

1/2 teaspoon cinnamon, ground

1/2 teaspoon baking powder mixed with a tablespoon lemon juice

200 grams almond meal

1 cup dates, chopped

Pulse all the ingredients together in a blender then add the chopped dates.  Cook in the oven 160 degrees for 45 minutes.

I adapted this recipe from my little lunch box online that I found online

Gluten Free Almond Flour Bread

This recipe is taken from elizabethrider.com (but the bread in the photo is mine – feeling proud, I am not much of a baker usually!)

Gluten Free Herby Almond Bread

EASY ALMOND FLOUR BREAD WITH HERBS (GLUTEN-FREE)

Hands on time: 15 minutes
Total time: 1 hour 15 minutes
Makes about 10 slices

Use organic ingredients whenever possible

Dry ingredients

  • 2 1/4 cups blanched almond flour*
  • 1/4 cup ground flaxseed
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon fine texture sea salt (such as Real Salt)

Wet ingredients

  • 5 eggs** (4 if they are large)
  • 1.5 tablespoons honey
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon apple cider vinegar

Fresh herbs (optional and recommended)

  • 2 teaspoons fresh thyme leaves
  • 2 teaspoons fresh rosemary, finely chopped

Recipe: Preheat the oven to 350°F. In a food processor, combine the dry ingredients and pulse them until well combined, about 10 pulses. Add the wet ingredients and mix until well combined, about 20 seconds. Scrape down the edges and add herbs. Pulse another 5 or 6 times to mix the herbs into the dough without puréeing them. The dough will be like a very thick batter but should be thin enough that it wouldn’t roll into a ball. Pour dough into a greased 9×5 bread pan; there will be enough to fill the pan about halfway up. Bake for 30-35 minutes, or until a toothpick comes out clean from the center. Let cool in the pan for 30 minutes before serving.

Note: I tried to double this recipe to fill the pan all the way up but couldn’t get it to cook through. So, we’re filling the pan halfway on purpose.

*Instead of using 2 1/4 cups blanched almond flour, you can use 2 cups blanched almond flour plus 2 tablespoons coconut flour. I actually prefer this way, but I know that coconut flour can be more difficult to come by so I wanted to give you an option without it.

– See more at: http://www.elizabethrider.com/almond-flour-bread-gluten-free/#sthash.908GToBJ.dpuf

Finally…Kale Chips, a nutrition enthusiast’s must do!

Published on: Author: Healthy Dynamic

After feeling the need to validate myself as a fully functioning, kale endorsing Nutritional Therapist, I finally made kale chips! Really simple and totally yummy. A nutritious and savoury snack, a great alternative to potato crisps if you want to munch on something. The recipe is simple: Remove the big stalky bits, toss the leaves… Continue reading

Post Workout Nutrition

Published on: Author: Healthy Dynamic

If you get your post workout nutrition right then you will have: Improved recovery Less muscle soreness Increased ability to build muscle Improved immune function Improved bone mass Improved ability to utilize body fat  Here are my nutritional tips to maximise results from regular exercise. Eat enough – even if you are trying to lose weight,… Continue reading