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We all tend to go a little overboard during the holidays. Too much merrymaking (also known as cocktails) and a lot of overindulging in the kitchen - that second helping, that extra cookie, the second glass of spiked eggnog - we’ve all been there.
Chef Chad Sarno, the research and development chef for the Health Starts Here program at Whole Foods Market, is ready to step into the kitchen and help you get back on the healthy eating wagon that you may have barreled off of recently.
Post-holiday guilt and bloat be gone with these helpful tips for eating clean, detoxing and starting fresh for the New Year.
Five Ways to Detox Post-Holidays: Chad Sorno
Think you can’t eat greens for breakfast? Wrong! Check out this recipe for one of my favorite green smoothies - it’s packed with nutrients and the almond butter keeps you full until lunch."
Green Power Smoothie
Using a blender of your choice, blend all ingredients until smooth.
2. Eat whole foods
It’s also helpful to make a big pot of brown rice or quinoa (very high source of plant-based protein) at the beginning of the week so you can work it into different meals - soups, salads, stir-fries, etc."
Kale, Carrot and Avocado Salad
1 bunch kale, stemmed and finely chopped
Toss all ingredients together in a large bowl. Use your hands or the back of a large spoon to thoroughly mash avocado into kale. Set aside at room temperature for 30 minutes before serving to allow kale to soften.
3. Tip your glass (of non-alcoholic beverages!)
I like to work in juicing when my body feels sluggish from toxins and bad eating, but there’s no need to do a full-blown juice cleanse, unless you really ready to make that commitment. Aiming for a juice a day is a great start. One of my favorite combinations is green apple, cucumber, ginger, kale, lemon; you get tons of nutrients from the greens, and a bit of natural sweetness from the citrus and apple to balance out the taste."
4. Snack smart
Having fresh fruit is also key - my recent go-to is an apple or a slice of whole-grain bread with some almond butter. Hits the spot! Nuts and seeds are a great source of healthy, whole food fats, but don’t overdo it - the calories can add up quick!"
5. Cut back on oil
Low-sodium vegetable stock, coconut water or wine are all great alternatives for sautéing veggies. You can even caramelize onions that way!
Start with a hot pan, add chopped onions and constantly stir until the onions have become translucent and golden, and then add a little veggie stock when needed – they come out great!
I also create my own salad dressings by blending fresh or dried fruit, nuts, vinegar and herbs in a high speed blender. The nuts (I like raw cashews best) give a creamy texture without dairy."
Renewal Salad with Shaved Roots, Spicy Greens and Miso Dressing
4 cups of baby, spicy mesclun green mix
In mixing bowl toss the greens, dressing, roots, sprouts, sesame and cracked black pepper well, equally dispersing the dressing. Center all salad in bowl and top with more sprouts.
Miso Ginger Dressing
2 cups mandarin juice (or orange)
In high speed blender, blend all ingredients until smooth. Will keep for 1 week in fridge.
Is there someone you'd like to see in the hot seat? Let us know in the comments below and if we agree, we'll do our best to chase 'em down.