the healthy HEALTHY FOOD
let food be your
e big GREEN salad
raw PAD THAI
The best BIRCHER MUESLI
Green Vetable sp
In this GREEN issue of the healthy chef on line magazine we are focusing on
FOOD AS MEDICINE AND DETOX !
The reasoning behind a detox is to feed your body with plenty of nutrients allowing your
liver and organs to heal and nourish thus aiding fat loss. Basically the motto is
remove - restore - rejuvenate. It’s like an oil change for your car. A sensible detox cuts
out all alcohol and processed food, dairy, animal protein, sugar, caffeine and gluten. It
allows for your body to be nourished by loads of veggies along with fresh vegetable
juices, fresh raw salads, seeds, nuts, plenty of water, herbal tea and good fats, like olive
oil, avocado and flax seed. A detox can take 1 week or 1 month, depending on your
constitution and health concerns.
Food as medicine is the essence of a detox which can easily be adjusted to suite your
every day life for the rest of your life. It’s something my favorite health and wellness spa
Kamalaya in Koh Samui do extremely well, so I’ve been inspired by this beautiful
sanctuary to share some fantastic detox recipes you’ll all enjoy making at home that will
help you get a kick-start for some good Spring training. The power smoothie rocks for
breakfast and the green vegetable soup has been my house hold staple.
Take care and stay healthy
Tera Cuer X
150 g frozen berries (blueberry or strawberry)
1/2 cup almond milk or young coconut water
1/2 cup water
1 - 2 heaped tsp ground flax seed
1 tbsp tahini
1 tsp raw honey
Combine all the ingredients in a blender and blend
until smooth and creamy. Serve immediately.
What it’s good for:
The berries are packed with a whopping amount of
antioxidants to nurture + support a healthy body.
Almond milk provides you with protein needed to
boost the immune system, repair muscle tissue and
maximise fat loss.
Adding a touch of cinnamon helps utilize blood
sugar and the wonderful odor of this sweet spice
boosts brain activity!
Flaxseed is high in omega 3 which helps to assist your
body in burning fat and the addition of tahini
packs a calcium punch.
Green vetable sp
1 leek, sliced
750 ml vegetable stock
1/2 - 1 tbsp white miso paste
500 g assorted green vegetables (broccoli,
small bunch chopped parsley
What it’s good for:
In a large pot sauté the onion + garlic for 1
minute on a low heat with a little coconut
oil or olive oil.
Add the vegetables and sauté for another
Add the vegetable stock and bring to the
boil then reduce the heat and simmer for
about 5 minutes until the vegetables are
Remove from the heat and blend the soup
with the miso. Taste and season with a little
pepper if needed. To serve the soup,
reheat and pour into large deep bowls.
Sprinkle with parsley and Enjoy.
A potent blend of vegetables, herbs
and spices to promote
detoxification. Rich in
antioxidants, vitamins C, E and
beta-carotene, folate and fibre
necessary for a healthy body and
The Big GREEN GARDEN salad
4 large handfuls mixed salad leaves
2 Lebanese cucumbers, sliced
2 tbsp pumpkin seed
2 tbsp sunflower seed
2 tbsp roasted walnuts
1 avocado, chopped
1 green apple or pear, chopped
1 tbsp wakame (soaked and drained)
1/2 cup parsley leaves
1/2 cup mint leaves
juice from 1/2 lemon
4 tbsp cold pressed olive or flax oil
Blend all the dressing ingredients until
combined. Toss through with the combined
salad and enjoy !
To make delicis lemongra
tea combine one whole choed
lemongra em wi 2 liters of
boiling water in a plunr. Aow
to eep for at lea 15 minut
before inking or aow to cool and
serve chied wi a squee of lim
This muesli gives your body a
whopping dose of fibre for a
healthy digestive system and low
GI carbs and omega 3 to support
a healthy cardiovascular system
and sustain the body for long
50 g rolled oats
30 g pumpkin seeds
30 g sunflower seeds
1 tbsp linseeds, ground
1 grated red apple
100 - 150 ml almond milk
1 heaped tsp tahini
10 g raisins or sultanas (optional)
1 tsp raw honey
• Shred the apples with the skin
• Mix in the oats, seeds, nut milk, apple, sultanas
• Allow to soak for 15 minutes.
• Top with extra fresh fruit if you like – serve and
Tahini is high in calcium,
magnesium, copper, protein,
potassium, phosphorus, iron, zinc
for healthy bones and a healthy
Protein + calcium
For a gluten free version of this muesli, just omit oats and
replace with rolled quinoa or ground linseed.
1 Telegraph cucumber, halved and sliced
2 zucchini, sliced into thin ribbons
1 carrot, sliced into thin ribbons
2 handfuls bean sprouts
1 red capsicum, finely sliced
4 spring onions, chopped
1/4 cup chopped cashew nuts
1/4 cup pumpkin seeds
1/2 red chili, seeded and finely chopped
handful coriander leaves, chopped or Thai basil
handful mint leaves, chopped
Juice from 2 limes or 1 lemon
1 clove chopped garlic
1 tsp grated fresh ginger
1 tbsp tamari soy sauce
4 tbsp mirin
1 tbsp honey
2 tbsp tahini
The best way to slice the vegetables into fine
long thin ribbons is to use a mandolin. or
Combine all the ingredients then toss lightly
with some of the dressing. Add more to less
taste. Enjoy !
Strawberry and Pineale kebabs
500 g strawberries
1 small sweet pineapple, peeled and cut into chunks
bunch of mint
4 ripe bananas, cut into chunks
Freeze bananas the day before.
Thread the strawberries, pineapple and mint onto skewers, alternating the fruit and mint.
Blend frozen banana in a food processor until creamy like ice cream.
Serve fruit skewers with banana sorbet and enjoy.
Gluten free - dairy free - detox