One, two or three days a week you can highlight the cleansing ingredients on the menus. The rest of the days, you can prepare super-nutritious menus. We offer you a plan.
One key to eating is wisely combining cleansing ingredients with super-nutritious foods. We have thought of menus to intersperse them throughout the week. We start with the cleansing menu and continue with the super nutritive.
MENU TO DEBUG
To help the body eliminate toxins, the following diet can be interspersed one to three days a week.
Breakfast:
- Celery and Green Apple Smoothie with a dessert spoon of any super food rich in chlorophyll.
- A slice of whole wheat rye bread rubbed with garlic and garnished with two endive leaves, chopped parsley
- And hemp oil of first cold pressing.
Half morning:
- A kukicha tea or a white tea.
Food:
- A glass of cucumber juice or celery smoothie.
- Green salad (endive, watercress, arugula, lamb’s lettuce, radishes, spring onion, sprouts, seaweed, red cabbage …) dressed with chopped garlic and cold pressed olive, sesame or sunflower oil.
- Buckwheat, quinoa or rice with vegetable stew.
In midafternoon:
- Carrot, spinach and green apple smoothie.
- A handful of nuts: walnuts, raw almonds, pine nuts or cashews.
Dinner:
- Vegetable broth made with leeks, green celery with leaves and spring onions. You can add rice noodles or rolled oats.
- Steamed vegetables: broccoli, cabbage, artichokes, spinach, chard, green beans …
- A soy yogurt or kefir.
Skip salt and sugar. Dress dishes with aromatic plants.
GOOD ALLIES TO DETOX
- Chlorella seaweed. Its high proportion of chlorophyll makes it act as an effective cleanser of toxins and heavy metals. It also contains amino acids, minerals, such as iron, zinc and magnesium, and vitamins, especially beta-carotene. Dosage: 2 to 3 g per day, with plenty of water and outside of meals.
- Medicinal mushrooms. Oriental mushrooms such as reishi, shiitake, maitake, cordyceps, lion’s mane or sun mushroom inhibit the growth of pathogens, help eliminate heavy metals, strengthen mucous membranes and have antitumor properties. Dosage: 800 to 1,000 mg daily.
A VERY NUTRITIOUS MENU
The diet should provide the basic elements that the body needs. This is an example of a balanced menu packed with nutrients.
Breakfast:
- A piece of fruit or a glass of juice.
- Plant milk with organic cereal muesli or oat porridge with dried fruits.
- A soy yogurt or a kefir.
Half morning:
- A piece of fruit.
- A slice of whole wheat rye or spelled bread spread with tomato and half an avocado.
- A handful of raw walnuts or almonds.
Food:
- Green salad (endive, watercress, lamb’s lettuce, radishes, spring onion, cucumber, sprouts, seaweed, carrot, red cabbage …) or cooked vegetables (artichokes, borage, green beans …) dressed with extra virgin olive oil, sesame or walnuts.
- Mushrooms sautéed with young garlic; or a stew of legumes cooked with some cereal on a vegetable base (carrots, peppers, leeks, zucchini and onion).
In midafternoon:
- A piece of fruit; a baked apple; and / or a green tea.
- 3 or 4 high-fiber cookies; or 4-5 dried figs, dried apricots or dates.
Dinner:
- Pumpkin cream; azukis and rice soup; or steamed vegetables.
- Quinoa sauteed with vegetables. Add a handful of raisins and raw nuts (almonds, walnuts or pine nuts).
- A soy yogurt or a kefir.
REVITALIZING NUTRITIONAL SUPPLEMENTS
- Omega-3 fatty acids. They play a vital role in lipid balance and inflammatory processes. People on a plant-based diet can get them from walnuts, flax and chia seeds, and through seaweed supplements. Dosage: 500 mg to 2 g per day of EPA and DHA fatty acids combined
- Coenzyme Q-10. It is needed to produce energy in all cells: it is a powerful antioxidant and an immunity booster. Dose: 30 to 60 mg daily.
- Probiotics They contribute to maintaining a healthy microbiota, are involved in the absorption of certain nutrients and in the manufacture of some B and K complex vitamins. They can be ingested in capsules (vegans have to check that they are made of cellulose) or powder dissolved in milk vegetable, yogurt or soups. Minimum dose: 10,000 to 15,000 million Colony Forming Units (CFU).
- Organic silicon. Promotes the synthesis of collagen and elastin; improves the assimilation of calcium, magnesium and phosphorus, and protects against cellular oxidation. Dosage: 25-30 mg of silicic acid.
