Holistic Nutrition with Sarah Green
Add these foods to your grocery cart for a simple, effective and gentle body cleanse.
1. Lemons
Lemons are extremely high in vitamin C, which helps flush heavy metals such as lead, mercury, cadmium, and aluminum
out of the body. They also possess laxative and diuretic properties, which rid the body of waste.
Start your day with the juice of ¼ - ½ a fresh lemon added to a cup of room temperature water. Use lemon juice instead of
vinegar in salad dressings.
2. Fresh Herbs
Parsley has a wonderful detoxifying effect on the bloodstream. It is beneficial for the health of the colon, lungs, liver,
kidneys, and spleen. It provides the body with many vitamins and nutrients, such as vitamins A and C, as well as
chlorophyll.
Cilantro binds to heavy metals to help the body eliminate them and oregano inhibits the growth of bacteria due to its
antimicrobial qualities (thymol and carvacrol – antiseptics used in mouthwashes). 1 tablespoon of fresh oregano contains
the same amounts of antioxidants as 1 medium apple.
Add fresh herbs to your salads, scrambled eggs, vegetables, soups and sauces.
3. Green leafy vegetables
Eaten raw, thrown into a broth, or added to juices, leafy greens are an important part of a detox diet. The chlorophyll they
contain helps rid the body of environmental toxins, such as heavy metals and pesticides, while at the same time protecting
the liver. Eating green leafy vegetables enables the body to cleanse itself more effectively. These foods contain
phytochemicals that increase blood flow to the liver and kidneys to enhance the detoxification process.
Chop up kale leaves, collard greens leaves, spinach or Swiss chard leaves and add it to soups or stews for the last 5-10
minutes of simmering.
Bake kale or collard chips for a great, crunchy snack.
PC Organic Field Greens Mix is fabulous! This mix contains dandelion greens – great for the liver.
4. Green tea
In recent years antioxidant-rich green tea has gained a well-deserved reputation as a health-promoting beverage. Research
studies have shown that compounds in green tea help boost the production of detox enzymes that neutralize cancercausing substances. There is also some suggestion that green tea protects the liver and digestive tract from disease.
Drink 2 cups of green tea each day. Add fresh ginger and/or lemon juice with a drop of honey – hot or cold.
5. Garlic
Well-known for its aroma and flavour, garlic should definitely be included as part of any natural detoxification program.
Allicin, a compound found in garlic, is extremely effective in killing a variety of bacteria, viruses, yeasts, and parasites.
Garlic’s hard-working antioxidants, including its sulphur compounds, vitamin C, and flavonoids, combat free radicals and
keep them from damaging the body.
Add an extra clove or two to any recipe that calls for garlic. Enjoy homemade hummus with fresh veggies as a great snack
during the day.
6. Artichokes
Artichokes have had a long and successful history of use in herbal medicine. They are said to reduce fatty deposits in the
liver and to assist in the proper function of the gallbladder, essential to proper digestion. They are also believed to have a
diuretic effect.
Add artichokes hearts to your salads each day. Frozen or in glass jars are better than canned due to BPA content.
7. Berries
Blackberries and blueberries are excellent blood cleansers. Raspberries help the body rid itself of excess phlegm and
mucus. Cranberries latch onto bacteria and rid the body of it (especially in the urinary tract)
Frozen, organic berry blends are a great thing to keep in your freezer to add to smoothies, cereals and salads, or even to
eat on their own!
8. Beets
Beets are extremely effective for liver detoxification. They help digestion and stimulate both the kidneys and lymphatic
system. Red beets are a rich source of iron, potassium, zinc, magnesium, calcium, fibre, phytochemicals, and antioxidants.
Beets support the health of the liver and gallbladder. Beets contain betaine and folate, nutrients that play a role in
cardiovascular health by helping to break down and reduce toxic levels of homocysteine ( an inflammatory compound in
the blood that, at high levels, puts you at risk for Alzheimer’s, heart disease and stroke).
Grate beets into your salads daily or add them to your list of roasted vegetables. You may want to wear rubber gloves
when dealing with these guys 
9. Apples
Apples are wonderful for detoxifying the bloodstream and supporting the lymphatic system. Pectin, a type of plant fibre
found in apples, is especially helpful in maintaining healthy digestion. It helps prevent the absorption of toxic heavy
metals, such as aluminum, mercury, and cadmium, in the intestinal tract and ensures they are quickly removed from the
body.
Apples stimulate the growth of friendly bacteria in the colon.
Unfortunately, apples top the list of the “dirty dozen” in regards to pesticide use. Make sure to buy organic and eat often!
10. Brassicas
Cruciferous veggies such as broccoli, Brussels sprouts, cabbage and cauliflower induce Phase 1 and Phase 2 enzymes
responsible for the reduction of carcinogens. This family of vegetables cleans the intestinal tract and stimulates the liver
and immune system. Cauliflower helps purify the blood and all contain a great deal of antioxidants.
These vegetables generate GLUTATHIONE – a vital molecule for proper function of many organs, in particular the liver.
Asparagus gets an honourable mention as it helps to protect liver cells from toxins and also contains high levels of
glutathione.
The addition of ANY fresh fruits, vegetables and herbs will bring about a cleaner you!
Not only do they provide the body with the nutrients needed to detoxify and strengthen, but they also provide soluble and
insoluble fibre to help eliminate toxins efficiently.
SUPPLEMENT SUPPORT FOR CLEANSING
PROBIOTICS
These are the good bacteria in our bodies. Certain strands may minimize the effects of toxin exposure by
binding to and metabolizing dangerous substances including lead, cadmium and the carcinogens created from
grilling foods – along with certain mold toxins. Probiotics line the digestive tract and act as a defensive tool to
hinder bad bacterial growth. They encourage proper elimination through the colon. We need more of these guys
than our diet supplies! Keep in fridge.
MILK THISTLE, DANDELION ROOT and ARTICHOKE LEAF EXTRACT.
The liver is a major detoxification organ that also performs hundreds of other jobs. These herbs help strengthen
and support this incredible organ by supplying necessary nutrients for liver health.
FLAX SEEDS
These seeds provide both soluble and insoluble fibre to boost elimination. As an added bonus, they are a great
source of Omega 3 fats and contain lignans to help protect against breast and prostate cancer progression. Flax
seed meal (or grinding the seeds in a coffee grinder) can be added to smoothies, cereals, salads and baking.
Keep in fridge.
LIQUID CHLOROPYHLL
The green pigment in plants and vegetables! It stimulates detoxification enzymes in the body and helps support
healthy cells. Chlorophyll is considered a blood cleanser and decreases the absorption of some toxins. Buy the
kind with mint and keep in the fridge.
RECIPES
Dr. Oz's Vegetable Broth Recipe
Recipe created by Dr. Mehmet Oz
This soup is full of good stuff: Fennel may help stimulate the secretion of bile (a fluid that carries waste out of the liver); parsley is
believed to act as a diuretic; compounds in garlic, shiitake mushrooms, and cabbage have been found to support liver function; and
cayenne pepper may aid lung enzymes.
Ingredients
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2 quarts water
2 red onions, coarsely chopped
2 stalks celery, coarsely chopped
1 fennel bulb (including fronds and stalks), coarsely chopped
4 large cloves garlic, chopped
1 cup sliced shiitake caps
1 cabbage, chopped
2 tsp. caraway seeds
2 Tbsp. fresh oregano, chopped
2 Tbsp. paprika
2 tsp. sea salt
Freshly ground pepper
Cayenne pepper to taste
2 whole parsley sprigs
8 sprigs parsley, chopped
Directions
Bring the ingredients to a boil; cover and simmer for an hour. Then remove the parsley sprigs and add the chopped parsley. Recipe makes enough for
at least 2 meals.
Dr. Oz's Revitalizing Fruit Smoothie Recipe
Recipe created by Dr. Mehmet Oz
Oprah.com | From the March 2012 issue of O, The Oprah Magazine
Here's proof that a cleanse can taste fantastic. Blueberries provide antioxidants to neutralize cell-damaging free radicals and contain
quercetin, a pigment that may increase the number of enzymes in the liver. The banana's vitamin B6 helps recharge detoxifying
enzymes throughout the body, and ground flaxseed or chia seeds supply additional fiber for healthy elimination (as well as brainnourishing omega-3s).
Ingredients
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½ cup almond or hemp milk (plain or unsweetened)
¼ cup frozen blueberries
¼ banana
1 Tbsp. ground flaxseed or chia seeds
½ cup ice
Directions
Blend the ingredients until smooth.
BEETS AND GREENS SALAD
Whisk 3 tablespoons of lemon juice with 2 teaspoons of grapeseed oil, 1 teaspoon Dijon mustard, 1 minced garlic clove and ¼
teaspoon salt in a bowl. Stir in 1 large grated beet and then add a container of PC Organic Field Greens with Herbs. If the beet greens
are healthy looking, chop them up and add them too! Toss together and let stand for 10 minutes before serving. Adjust seasoning to
taste. Top with chopped avocado, chopped artichoke hearts and a handful of nuts and seeds.
SWISS CHARD (or kale) WITH LEMON AND ALMONDS
Add 1 tablespoon of extra virgin olive oil to a large frying pan and heat on medium high. Chop a bunch of Swiss chard (or kale) leaves
(no stems) and add it to the pan. Sprinkle in ½ teaspoon of salt and cook, stirring frequently until the leaves are wilted – 3 to 5
minutes. Remove from heat and stir in 2 teaspoons of lemon zest, 1 teaspoon of fresh lemon juice and ¼ cup almonds.
ROASTED ASPARAGUS WITH LEMON AND DILL
Preheat oven to 350. In a large bowl, toss 2 bunches of trimmed asparagus with 2 tablespoons of extra virgin olive oil, ½ teaspoon of
salt and some grinds of fresh black pepper. Transfer to a rimmed baking sheet and roast for 15-20 minutes or until tender. Sprinkle
with 2 teaspoons of finely chopped dill and 2 teaspoons of grated lemon zest. Toss and season to taste.
SALSA VERDE
Chop 1 cup each of fresh basil, flat parsley and ½ cup mint. Place in a bowl and add 2 cloves of minced garlic. While mixing, drizzle
½ cup extra virgin olive oil into mix. Add ½ teaspoon salt and 2 tablespoons of fresh lemon juice and stir. Let stand 15-20 minutes to
blend flavor, stir again and add more salt and/or lemon juice if needed. Make about 1 ½ cups. Dress any meat, fish or vegetable with
spoonfuls of salsa verde.
CRANBERRY MUESLI
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½ cup plain Greek yogurt
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1 tablespoon flaxseed meal
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½ cup unsweetened cranberry juice
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2 teaspoons honey
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6 tablespoons old fashioned rolled oats (not quick
cooking)
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¼ teaspoon pure vanilla extract
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1/8 teaspoon salt
2 tablespoons dried cranberries
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2 tablespoons unsalted sunflower or pumpkin seeds
(or both!)
Combine everything into a medium glass bowl.
Cover and refrigerate for at least 8 hours and up to 1 day.
Great to make at night ready for the next morning.
Makes about 1 1/3 cups.
CLEANSING QUINOA SALAD
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1 cup uncooked quinoa
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2 tablespoons flax seed oil
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1 cup chopped cucumber
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Fresh ground pepper
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1 large tomato, chopped
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2 pinches salt, or to taste
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1 spring onion, chopped
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1 cup parsley, chopped
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1 clove garlic, minced
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2 tablespoons fresh lemon juice
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1 tablespoon honey
Cook quinoa according to package directions. Drain any
excess water, if necessary.
As quinoa is cooking, prepare the vegetables for the salad and
mix the lemon juice, honey, oil, salt and pepper together in a
small bowl. Set aside.
Stir the quinoa, other salad ingredients and dressing together
in a large bowl. Adjust seasoning if needed.
CARROT AND SPINACH SOUP WITH HERBS (Makes approx. 9 cups)
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3 tablespoons grapeseed oil, coconut oil or extra
virgin olive oil
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1 large onion, diced
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7 carrots, diced
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¼ teaspoon turmeric
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1 tablespoon salt
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5 cups organic vegetable broth (stock)
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5 cups water
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8 oz. asparagus, cut into ½ inch pieces
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1 cup packed baby spinach
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3 tablespoon of fresh dill, parsley, cilantro or basil
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2 tablespoons lemon juice
In a large pot over medium high heat cook onion in oil until
soft.
Stir in carrots, turmeric and salt. Add the broth and water,
bring to a boil and then simmer for 30 minutes.
Add asparagus and cook for another 3-5 minutes, or until just
tender.
Full a bowl with the spinach and herb of choice. Ladle the
soup over and cover with a plate. Let steep for 5 minutes. Add
lemon juice and season with salt and pepper if needed.
ANYTIME THINGS!
KALE OR COLLARD CHIPS
1.
Heat oven to 300.
2.
Tear the leaves off the ribs from one bunch of kale or
collard greens. Cut into 3 inch (ish) pieces. Place in a
bowl and drizzle 1 tablespoon of extra virgin olive oil
or grapeseed oil over them. Add ½ teaspoon salt and
toss to coat with your hands.
3.
Line a baking sheet (or two) with parchment paper
and place pieces on without overlapping.
4.
Bake until crisp, 15-20 minutes.
DR. OZ’S CLEANSING SMOOTHIE (recipe on separate page)
LEMON GREEN DETOX TEA
Steep 1 ½ cups of green tea. Stir in up to 1 tablespoon of honey, the juice of ½ lemon (freshly squeezed) and a pinch of cayenne
pepper (optional). Drink hot or cold. (Can be made with Rooibos tea.)
LEMON TAHINI SAUCE
Place ½ cup tahini, ¼ cup fresh lemon juice, 2 teaspoons lemon zest, 2 minced garlic cloves ½ teaspoon salt and 2 teaspoons ground
cumin in a blender and pulse to combine. With motor running, slowly drizzle in water until desired thickness (about ¼ cup). Pour into
a bowl and stir in ¼ cup chopped parsley leaves. Makes 1 cup. Can be used as a sandwich spread, drizzled over vegetables, meat or
fish, as a dip or as a salad dressing.
HUMMUS
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1 can organic chickpeas, drained and rinsed
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Juice of 1 lemon
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1/3 cup fresh parsley, coarsely chopped
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2 Tablespoons grapeseed oil
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1 teaspoon salt
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1 - 2 Tablespoons water (to desired consistency)
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3 cloves garlic, minced
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3 Tablespoons Tahini (sesame seed butter)
Place all ingredients in a food processor and process until well
blended, scraping down sides as you go.
Adjust salt and lemon juice if needed.
CLEANSING DAY MENU
START WITH CUP OF WATER AND FRESH LEMON JUICE!
BREAKFAST:
CRANBERRY MUESLI WITH CHOPPED APPLE
GREEN TEA AND WATER
SNACK:
DR.OZ’S CLEANSING SMOOTHIE
BANANA AND HANDFUL OF ALMONDS
LUNCH:
QUINOA CLEANSING SALAD OR BEETS AND GREENS SALAD
KALE CHIPS
GREEN TEA AND WATER
SNACK:
HUMMUS WITH CARROT STICKS AND LIGHTLY STEAMED BROCCOLI
GREEN TEA AND WATER
DINNER:
BOWL OF SOUP AND TOASTED RIDEAU BAKERY RYE BREAD WITH BUTTER OR
BAKED FISH WITH LEMON TAHINI SAUCE AND ASPARAGUS
WATER
A PIECE OF DARK CHOCOLATE!
MY HEROES IN REGARDS TO FOOD!
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sarahgreennutrition.ca (hahahaha!) Book to come soon ;)
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Michael Pollan – In Defense of Food, website: Michaelpollan.com
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Tosca Reno – Clean Eating books and magazine, website: toscareno.com
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Marion Nestle – What to Eat, website: foodpolitics.com
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Dr. Mark Hyman MD – The Blood Sugar Solution, website: drhyman.com
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Jonny Bowden – The Healthiest Meals on Earth, website: jonnybowden.com
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Dr. Elson Haas MD – Staying Healthy with Nutrition, website: elsonhaas.com
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Gillian McKeith – You Are What You Eat, website: gillianmckeith.info (eat yourself sexy on OWN)
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Julie Daniluk – Meals That Heal Inflammation, website: juliedaniluk.com (healthy gourmet on OWN)
Sarah Green, Registered Nutritionist and Personal Trainer
www.sarahgreennutrition.ca
[email protected]