4 foods (and 4 recipes) that clean and take care of you inside

Fasting is not the only way to detoxify. The body has its own means of eliminating toxins and to do so it needs nutrients provided by certain foods.

Starting the year with a good meal in the company of your loved ones is a great idea. And we can improve it by including delicious foods on the menu that also purify and clean you inside thanks to their nutritional content. Purification is not only done with fasts, there are also foods that detoxify you.

Certain nutrients favor the deactivation and elimination of toxic compounds by supporting the functioning of the liver, kidneys, digestive system, lungs or skin.

4 FOODS THAT DETOXIFY YOU WITHOUT STARVING

Good digestion helps your body absorb nutrients and, at the same time, ensures the elimination of toxins.

1. BROCCOLI

It provides fiber and contains sulfur compounds such as glucoraphanin, which help deactivate toxic elements that appear as a result of digestion or that enter the body through breathing.

Glucoraphanin is not actually the active agent. It needs to mix with myrosinase, an enzyme present in broccoli itself, to become sulforaphane, which is the element with detoxifying and anti-cancer properties.

BROCCOLI STIR FRY

Ingredients:

• 500 g broccoli
• 125 ml of water
• 1 small chili, thinly sliced

For the sauce:

• 2 tablespoons of tamari
• 1 tablespoon of brown sugar
• 2 teaspoons of rice vinegar
• 1 teaspoon grated fresh ginger
• 1 teaspoon cornstarch
• 60 ml of water

Preparation:

1. Separate small florets and cut the stems into thin slices.
2. Put the broccoli in the water in a large skillet and cook until tender (boiling 4-5 minutes).
3. Whisk together the sauce ingredients. Add it to the pan, add the chili and cook for a few minutes.
4. Serve the broccoli sauce and sprinkle with fresh chives and lightly toasted sesame seeds.

2. LEEK

Leek is an excellent prebiotic that feeds beneficial gut microbiota. They also contain camferol, a flavonoid that reduces inflammation and protects blood vessels from oxidative damage, thereby reducing the risk of cardiovascular and chronic diseases.

LEEK AND LEMON LINGÜINI

Ingredients:

• 350 g linguinis
• 125 ml of water
• 2 medium leeks
• 1 cup frozen peas
• 2 tablespoons of extra virgin olive oil
• 2 cloves of garlic
• 2 teaspoons lemon zest
• Half a cup of grated Parmesan
• 2 tablespoons lemon juice
• Half a teaspoon of salt
• Parsley

Preparation:

1. Cook the pasta.
2. Clean the leek and cut it into half-moons. Heat the oil in a large, deep skillet. Sauté the leek in it, previously seasoned, until tender (about 7 minutes).
3. Add the minced garlic and sauté 2 min.
4. Add half a cup of the water in which you cooked the pasta, along with the defrosted peas and lemon zest; cook 2 minutes.
5. Mix with the pasta, lemon and Parmesan. Serve with chopped parsley and a little more Parmesan on top.

3. MUSHROOMS

The modest mushrooms are an excellent source of selenium, an anti-inflammatory and antioxidant mineral, which is also essential for thyroid function and energy metabolism.

MUSHROOM TOAST

Ingredients:

• 500 g of sliced ​​mushrooms
• 2 tablespoons of extra virgin olive oil
• Goat cheese spread

Preparation:

1. Heat the pan with the oil and sauté the mushrooms for 10 minutes. Season with salt and red pepper flakes.
2. Spread the toast with goat cheese and top with the mushrooms.

4. FIDDLE GOURD

Butternut winter squash (shaped like a violin or pear) has two powerful antioxidants: beta-carotene or provitamin A, and vitamin C. Between the two they form excellent protection against free radicals and especially benefit mucous membranes, skin and lungs.

PUMPKIN BREAD

Ingredients:

• 500 g pizza dough
• 250 g pumpkin
• 1 Gala apple
• Half a small red onion
• 2 tablespoons olive oil
• Chopped rosemary
• Salt and pepper
• 90 g of grated gruyere

Elaboration:

1. Shape the pizza dough into a large oval and place it on parchment paper.
2. Mix the pumpkin, apple, onion, oil
3. Shape 1 pound of pizza dough into a large oval and place on a paper lined baking sheet.
4. Finely chop the pumpkin, apple and onion. Mix them in a bowl, add the coarsely chopped rosemary, oil, gruyere, salt and pepper.
5. Spread the mixture over the dough and bake at 200 for 20-25 minutes.