Seven Super Spring Cleansing Foods

Spring has me thinking about ways to reduce calories, get more active and how to look better in "less" clothes.
This post is devoted to showing how to lighten up your menu and (hopefully) help you drop a few pounds. I have also shared a few easy recipes with you. My top seven cleansing foods are all based on seasonal spring produce that will be appearing in stores and at farmers markets soon.

Strawberries:
Great for the heart! Strawberries increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer. Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food.

They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium. Just one serving — about eight strawberries — provides more vitamin C than an orange.

Serving idea: add to Greek yogurt for breakfast with a few almonds or pumpkin seeds, great for snacks and in smoothies; try adding a few to your salad to punch up the flavor. Make sure to try and buy organic because, unfortunately strawberries are one of the most highly pesticide laden conventionally grown products.

Avocados:
Avocados provide all 18 essential amino acids necessary for the body to form a complete, easily digested protein. These help increase HDL (good cholesterol) and lower triglycerides. These tasty beauties are rich in carotenoids; which means they have vitamin A that helps protect eye health and enhance the functioning of the immune system and promotes healthy functioning of the reproductive system. Vitamins C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids helps guard against inflammation. Since carotenoids are fat soluble, eating avocadoes optimizes the absorption of these nutrients.

Avocados are a good source of fiber, potassium, and vitamin K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat.

Serving idea: besides guacamole I love adding these to my salads, omelets and by themselves with a little fresh lemon juice and sea salt. Because of their fat content avocados can be used in place of dairy and even nuts to add a creaminess to soups, so they are wonderful for those who cannot eat diary but long for that creamy texture!

Asparagus:
Asparagus is one of the very best sources of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. With only 20 per 5.3 oz. serving, less than 4 calories per spear asparagus is a very figure friendly food! It’s high in fiber, iron, potassium, magnesium and zinc asparagus. In California the first crops are picked as early as February, however, their season generally is considered to run from April through May. The growing season in the Midwest and East extends through July.

An interesting fact about asparagus is that compared to most other vegetables, asparagus has a very high respiration rate; which means it continues to “live” after it is picked longer than most fresh vegetables. To get the most benefit and freshest product consume within 48 hours of purchase.

Health wise asparagus is high in saponins. Saponins in food have repeatedly been shown to have anti-inflammatory and anti-cancer properties, and their intake has also been associated with improved blood pressure, improved blood sugar regulation, and better control of blood fat levels. It’s also the highest source of glutathione, an essential tripeptide antioxidant found within our cells. This is one of the body’s most effective fighters of cell-damaging free radicals, and it constitutes a critical part of our antioxidant defense system. Glutathione also detoxifies certain carcinogens and protects against chemicals that promote cell transformation or cell death.

Serving idea: great brushed with a little olive oil and sea salt and grilled! Use in soups, omelets or as a healthy dipper with hummus.

Spinach:
Spinach grows here in the northern US from March through May but can be purchased year round. Fresh 100 g of spinach contains about 25% of daily intake of iron. It’s also a rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, and flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and beta-carotene. Together these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.

Spinach also contains good amounts of many B-complex vitamins such as vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin, folates and niacin. It is also rich source of omega-3 fatty acids. Regular consumption of spinach in the diet can help prevent osteoporosis (weakness of bones), iron-deficiency anemia. It may also protect the body from cardiovascular diseases and cancers of colon and prostate.

Serving idea: Spinach is one of the most versatile leafy greens and can be eaten raw in salads and smoothies and cooked added to soups, casseroles, sautés, and is used in many Indian specialty dishes such as the classic palak paneer (cheese cubes). Try my Spinach Salad with walnuts recipe included here too.

Parsley:
Parsley’s volatile oils—particularly myristicin—have been shown to inhibit tumor formation in animal studies, and particularly, tumor formation in the lungs. The activity of parsley’s volatile oils qualifies it as a “chemo protective” food, and in particular, a food that can help neutralize particular types of carcinogens (like the benzopyrenes that are part of cigarette smoke and charcoal grill smoke). Parsley is also high in beta carotene and vitamin C.

Serving idea: use fresh and add to marinades, sauces, soups, sprinkle on salads, sliced tomatoes and other vegetables, and into smoothies. You can also add fresh parsley to homemade pesto. The classic Middle Eastern dish, taboul is made with parsley and you can substitute quinoa for the bulgur wheat to make this gluten free.

Lemon & Ginger root:
Fresh lemons (as well as the zest) and ginger root are a couple of my go to flavors. Both are great for big flavor and nutrition without added calories. I always have lemons and fresh ginger root in my kitchen…

Lemons are high in fiber and low on the glycemic index. Lemons are also very good for digestion and alkalizing so great for cleaning and detoxing.

Plus if you have a yeast problem lemons are one of only two acids allowed during the yeast clearing diet phase. Lemons also contain a healthy amount of minerals like iron, copper, potassium, and calcium. Potassium in an important component of cell and body fluids helps control heart rate and blood pressure.

Ginger root is a great natural remedy for anyone with gas or digestive issues. It also helps reduce nausea and is used for motion sickness. Ginger absorbs gastrointestinal toxins, hormones, and stomach acids and has strong anti-bacterial and anti-inflammatory properties.
 
Ginger tea: Just cut a 1- 2” piece and place in a mug and pour boiling water and allow too steep and drink as a tea. Adding a small amount of raw honey with lemon makes this a wonderful tonic for those who find the pungent taste a bit too strong.

Serving idea: lemon zest is excellent sprinkled on top of just about any green vegetable like asparagus or broccoli. The zest is also a delicious addition to rubs and marinades, and salad dressings. The juice is wonderful as a replacement for vinegar in salad dressings and is much lighter. Whole lemons can be preserved in brine and used in many recipes.

Here’s a link: http://www.simplyrecipes.com/recipes/how_to_make_preserved_lemons/

Ginger is just as versatile and used in all my Indian inspired and Asian inspired cooking. It too is wonderful grated and added to vegetables, rice dishes and marinades and salad dressings. It pares well with other warm spices such as cumin and mustard seeds, but also well with citrus like lemon and orange.

Easy Marinade – for Grilled Vegetables

Choose from any of the following vegetables; Asparagus Zucchini or summer squash of any kind Eggplant (small work best due to smaller seeds) Sliced veggies in about ¼ inch thick sections. (except asparagus – just break off tough bottom stems) and place in marinade for 20 -30 minutes

Marinade:
¼ cup olive oil 1 Tbl. balsamic vinegar
 ½ teaspoon any fresh or dried herb combination you like; such as Italian herbs; thyme, oregano dill, parsley etc..
½ teaspoon sea salt
Pinch of pepper

Variations: 1) Try using rice wine vinegar and Asian seasonings (grated ginger root, garlic, red chili pepper flakes, add a few drops of sesame oil) instead of balsamic and seasonings above
2) Add 1 teaspoon of Dijon mustard and a couple cloves of fresh garlic and use a combination of fresh herbs (oregano thyme, rosemary & basil).
3) Go Mexican by adding cumin, garlic chili powder and chipotle to the olive oil & swap out apple cider vinegar for the balsamic. This marinade works well on chicken or shrimp too!

Spinach Salad with walnuts (serves 4)

Salad
4 cups washed and dried baby spinach leaves
¼ cup raw walnuts
1 orange cut into segments
10 dried cherries (optional)

Dressing
1 tsp. orange zest
½ lemon juiced
2 Tbsp. flax seed oil
2 Tbsp. olive oil
Sea salt to taste
½ tsp. honey
½ tsp. Dijon mustard

Arrange spinach leaves and orange slices and walnuts on salad plates dividing evenly.

Combine all ingredients for dressing whisking together or use a blender. Pour dressing over salad and enjoy.

See if you can use some of our spring bounty to build healthy, calorie dense meals around to help you lighten up!

And let me know how you like these recipes too.

Want more food tips and recipes? Follow me on Facebook https://www.facebook.com/NourishHolisticNutrition