Healthy Relationship with Alcohol

Foster Healthy and Nutritious Habits around Alcohol

FOCUS

Foster a healthy relationship with alcohol .
‘Food as medicine’ and ‘Food first’ approach.
Promote nutritional interventions to assist natural detoxification and support liver function.

AIMS

Increase fibre, glutathione, brassicas and carotenoids for liver health
Promote pre and probiotic microbiome enhancing foods
Promote nutrient diversity to promote health

FOOD AS MEDICINE

Increase fibre, glutathione, brassicas and carotenoids for liver health
Promote pre and probiotic microbiome enhancing foods
Promote nutrient diversity to promote health

Carotenoid Rich Foods

Carotenoids are foods rich in yellow, orange and deep green pigments. While Vitamin A can be derived from carotenoid rich vegetables, it is found most abundantly in liver pates, eggs and oily fish like salmon and mackeral.

CAROTENOID RICH FRUITS

Watermelon
Tomatoes
Apricots
Cantaloupe
Mangoes

CAROTENOID RICH VEGETABLES

Sweet potato
Kale
Spinach
Butternut squash
Peppers
Carrots
Corn

CAROTENOID RICH FOODS

Pate
Legumes – black eyed
peas
Pistachio nuts
Ricotta cheese

BAKED APRICOT RICOTTA

1 tub or wedge of ricotta
1/2 cup organic dried apricots,
chopped
1/2 cup honey
4 Tblspns hot water
Juice of two oranges
1 tspn organic vanilla essence
Walnut halves, lightly toasted
Oven 180

Place ricotta into oven proof dish and break apart slightly – creating valley’s for the apricot sauce. Place hot water, juice and apricots into a pan and set over low on stovetop. Let apricots soften before mixing through honey and vanilla essence. Let simmer and reduce. Pour mix over ricotta. Place in oven and cook, letting ricotta turn golden before removing. Serve with toasted walnuts.

Glutathione Rich Foods

Glutathione is known as a master anti-oxidant, protecting cells from oxidative stress, protecting against toxins and assisting immune response. In the liver,
glutathione assists bilirubin production, protein and enzyme activity, promoting detoxification and increasing the health of the liver

GLUTATHIONE RICH FRUITS

Watermelon
Tomatoes

GLUTATHIONE RICH VEGETABLES

Avocado
Kale
Spinach
Cabbage
Cauliflower
Asparagus
Mustard Greens
Brussels Sprouts
Broccoli
Turnip Greens
Onions
Garlic
Sweet potato
Bok Choy
Green leafy herbs

Nuts and seeds are also a delicious way to encourage minerals and glutathione production.

ROASTED GREENS

Broccoli florets
Cauliflower florets
6 Brussels Sprouts, halved
1 Brown onion, sliced
2 cloves crushed garlic
1/4 cup Olive oil
1/4 cup Coconut
Amino Acids – BBQ
flavour OR BBQ sauce of choice
Salt and pepper – to taste
Oven 180deg

Place all vegetables into a bowl. Mix the olive oil, Coconut amino acids (or
BBQ sauce of choice) and garlic , then coat vegetables with marinade. Place in baking dish Roast until caramelised – about 20 mins , covering in marinade often.. Serve with tzatziki, roasted potatoes and meat of choice These are also delicious in a pita pocket with falafel and tzatziki!

Functional Fluids

Encourage gut health with simple Functional Fluids

PINEAPPLE DREAM

1/4 cup pineapple pieces
1 tetrapak coconut water
4 Tblspns yoghurt of choice
Small handful baby spinach leaves
1 tspn each
Slippery elm
Psyllium
Green Banana Resistant Starch
OPTIONAL: 1 kiwifruit

Place in Nutribullet and blend until smooth

MANGO LASSI

1 Mango
1 tetrapak coconut water
4 Tblspns yoghurt of choice
1 Tblspn oats
1 carrot, sliced and steamed to soften (refrigerate until ready to use)
1 tspn each
Slippery elm
Psyllium
Green Banana Resistant Starch

Place in Nutribullet and blend until smooth. Add more coconut water or plain water if a lighter texture is desired

UP AND GO

V8 Vegetable Juice Options
Coles brand smoothies
Flavored kefir with 1 banana

Liver and Gut Healing Soups

Ready-made and healthy? I am on it. Before pouring any beverages, create your snacks, promoting a healthy ‘food first’ philosophy.

GREEN SOUP

1 packet Chicken ready-made bone broth – or jar/packet to 1 ltr
1 brown onion, diced
2 heads of broccoli
2 Zucchini
1 good handful baby spinach
half bunch parsley
Few leaves of kale – remove stalks and crush before adding to soup to cook
1 block creamy feta
Olive oil

Add oil to pot set over medium heat and brown onion. Add stock to pot. Add all vegetables and simmer until softened. Remove from heat, blend slightly with
stick blender, add crumbled feta and blend until smooth. Place in bowl and add swirl of olive oil. Serve with sourdough toast.

MINESTRONE

1 Ltr ready made chicken bone broth or jar/packet to 1 ltr
1 400g crushed tomatoes
1 packet Woolies ‘cook simmer’ veggie mix, add any other veggies you have in your fridge
3 cloves garlic
1 small tin 4 bean mix
1/4 cup mini macaroni
2 bay leaves
3 lengths of chives and parsely to serve
Little butter or oil

Add butter or oil to soup pot and add crushed garlic, saute lightly then add bone broth, bay leaves, pasta and veggies. Boil veg and pasta until pasta is al dente. Remove bay leaves and add tomatoes and rinsed 4 bean mix. Taste and add little salt and sugar if needed. nSimmer to warm tomatoes Serve in wide bowls with sourdough toast. Make this a 1 dish wonder by adding pulled charcoal chicken Garnish with chopped chives and parsley.

Quick and Simple Snacks

Ready-made and healthy? I am on it. Before pouring any beverages, create your snacks, promoting a healthy ‘food first’ philosophy.

VEGETARIAN PIZZA

1 ready-made pizza base – check out Picasso’s cauliflower pizza base for
added fiber
1/2 sweet potato, cubed
Small handful rocket leaves
Red capsicum, sliced
1 chili – optional
Garlic
Olive oil
OPTIONAL EXTRAS: Grated parmesan or tasty cheese, olives, mushrooms,
basil leaves

Turn oven onto 200deg Fry off sweet potato in a little olive oil, adding crushed garlic and chill (if using it)

Cook just to color – it will continue to cook in oven.

Spread base with pizza sauce and arrange vegetables – leave rocket off as this is to be added after pizza comes out of oven to maintain nutrients. Sprinkle over cheese if desired.

Cook until pizza base starts to color. Remove from oven and add rocket.

Serve with a big glass of flavored kombucha – it even comes in cola flavor!

Quick and Simple Dinners

FRITTATA

6 eggs
1 capsicum – color of choice, diced
1 potato, diced
1 brown or red onion
Baby spinach
1/4 block feta
OPTIONAL: pumpkin, diced (small piece)
Extra tasty cheese
1/2 cup milk of choice
Olive oil
Garlic – 3 cloves, crushed
Vegeta/powdered chicken stock/salt and pepper

In an over proof frypan set over medium, add oil, onion, potato, garlic and pumpkin (if using it). Fry until golden, add capsicum and soften

Mix eggs with milk – season to your liking, I love vegeta and powdered chicken stock, as it sets the veggie flavours off. Pour egg mix over veggies, add crumbled fetta and let frittata set over medium to low heat. Sprinkle tasty cheese on top, and add good handful baby spinach. Finish off under grill, cooking until cheese has turned golden. Serve with a side salad.

Nutrient diversity is easy to achieve with platters! Get creative and prepare a delicious easy, one dish meal, and as my goto for Friday night dining, platters are a healthy option to takeaway

Nutrient diversity is easy to achieve with platters! Get creative and prepare a delicious easy, one dish meal,
and as my goto for Friday night dining, platters are a healthy option to takeaway