This is the last detox SOUP recipe in this series as the weather begins to warm I'll provide cooler dishes. Recipes do not have to be difficult or with dozens of ingredients. My recipes are created and tested in my institute kitchen to insure they are packed with nutrition AND the ability to assist overall detoxification, which is what's important for wholistic rejuvenation. The subsequent three recipes are detox one-dish meals.

• 2 medium yellow onions, sliced
• 1-inch knob of fresh ginger, peeled and finely chopped
• 1 TB coconut oil
• 2 lbs. carrots, peeled if non-organic, cut into small chunks
• 2 TB fresh parsley, finely chopped
• 1 qt. "nightshade-FREE" vegetable or chicken stock
• tsp cumin powder (or to taste)
• Himalayan salt and pepper to taste
• Coconut milk to taste for added richness

• Saute onion and ginger in coconut oil until translucent and then add carrots and cook for 5-10 minutes. Add stock, cumin powder and simmer for about 30-45 minutes until carrot is very soft (if you don't want to cook it for that long, cut the carrot up into smaller pieces). Check for seasoning and add salt and pepper to taste
• Add parsley and cook an additional 10 minutes.
• Blend soup and serve hot or cold.

• Add coconut or cashew milk for a creamy smooth flavor and texture.
• You can also add some organic cornstarch or arrowroot to the cold broth, dissolve and slowly add to the mixture to thicken without adding milk or a milk alternative.

Health Benefits of Ingredients

Onions—Contain antibiotic, antiseptic, antimicrobial and carminative properties. They're rich in sulphur, fiber, potassium, vitamins B, C and low in fat, cholesterol and sodium.

Ginger—Considered one of the healthiest spices on the planet. Gingerol is the main bioactive compound and is responsible for its many medicinal properties. It has powerful anti-inflammatory and antioxidant properties. Used in natural medicine extensively for: nausea and morning sickness, to reduce muscle pain and soreness, lower blood sugar, improve heart disease, to treat chronic indigestion, reduce menstrual pain, lower cholesterol, may help prevent cancer, improve brain function and overall cognitive health, and help fight infections.

Coconut Oil—Its health benefits are too numerous to list but here are the ones helpful in detoxification: Improves blood cholesterol, loaded with saturated fats (raises HDL, good cholesterol), increases energy, helps lower blood sugar, contains lauric acid known to kill bacteria-viruses-fungi, is a natural appetite suppressant, its fatty acids can boost brain function especially in those with dementia and Alzheimer's by providing the needed ketones (energy source for malfunctioning cells).

Carrots—Carrots are actually considered a vessel for vitamin A, they contain a large amount of vitamin A. Additionally, they

We are now almost at the end of the first quarter of the year and many of you have completed your New Year – New You Wholistic Rejuvenation protocols, some of you have not. Whether you have or not, making a homemade detox soup while the weather is still in the winter mode helps your body release pent-up toxins to allow yourself to prepare for the spring and beyond.

So exactly what makes a recipe a detox one? It contains the healthiest ingredients all in one recipe while focusing on taste yet providing a detox dose of vitamins, minerals, herbs, vegetables, and high-protein vegetable sources to allow for extra energy conversion while detoxifying.

In this new column, I’ll be sharing 3 detox soup recipes while the weather is still crisp, and then 3 vegetarian dishes that are tasty, satisfying and detoxifying. Remember to buy organic otherwise you’re just adding to your toxic load instead of reducing it. By having a bowl of a detox soup at least three times weekly, you’re helping reduce your body’s overall toxic burden.

This new series provides not only healthy recipes but also the health benefits of each ingredient.

Dr. Gloria’s Nightshade-FREE Detox Soup

(One-dish meal)

Ingredients

• 2 medium leeks, cut in half, cleaned well, and cut into small pieces
• 6 cloves of garlic, crushed into a paste
• 4 carrots, scrubbed clean, skins on, cut into rough chunks
• 4 celery stalks, cut into rough chunks
• 3 small parsnips, peeled and cut into medium cubes or thin slices
• 3 small zucchini, diced
• 4 cups water
• 4–6 cups organic chicken or vegetable broth
• 2 cups pinto or white beans, I use dried ones that I soak overnight and cook beforehand. Use cooking water as part of the water in this recipe
• 1 cup cooked quinoa (make sure to rinse well, otherwise it will be bitter)
• 2 large bunches of kale, thinly sliced
• Juice of 3 lemons (you can use lime juice)
• TB each of rosemary, thyme, marjoram finely crushed or chopped
• 2 TB coconut oil
• Salt & Pepper, to taste (use Pink Himalayan salt when possible)

Method

1. Place coconut oil to heat in a large soup pot over medium/high heat;
2. Add leek and garlic;
3. Sauté over low heat, approx. 5 minutes, stirring often until slightly brown;
4. Add carrots, celery and parsnips. Cook 5–7 minutes until tender;
5. Add the herbs, water and broth, cooked quinoa and pinto beans, lemon juice and simmer over low heat for at least 45 minutes. I like making it the night before as it allows flavors to blend and become robust.
6. About 7–10 minutes before serving stir in the kale and zucchini

Health Benefits of Ingredients

Leeks: Supply plenty of potassium, some folic acid, betacarotene (in the green stems) and vitamin C. Although less beneficial than onions, leeks may help to reduce cholesterol levels and may offer some protection against cancer. Leeks also assist the body to dispose of uric acid and so are beneficial to those who suffer from arthritis, fibromyalgia or gout.

Garlic: The allicin in raw, crushed garlic has been shown to kill 23 types of bacteria, including salmonella and staphylococcus. Heated garlic gives off another compound, diallyldisulphideoxide, which has been shown to lower serum cholesterol by preventing clotting in the arteries. Vitamins in garlic, such as A, B, and C, stimulate the body to fight carcinogens and get rid of toxins, and may even aid in preventing certain types of cancer, such as stomach cancer. Garlic’s sulfur compounds can regulate blood sugar metabolism, stimulate and detoxify the liver, and stimulate the blood circulation and the nervous system.

Carrots: Carrots are actually considered a vessel for vitamin A— they contain a large amount of vitamin A. Additionally, they’re rich with vitamin C, E, B6, K and many more.

Celery: This veggie provides an excellent source of vitamin C and fiber. It is a very good source of folic acid, potassium, and vitamins B1 and B6. Celery also offers a good source of vitamin B2 and calcium. Even though celery contains more sodium than most other vegetables, the sodium is offset by its high levels of potassium. Celery contains phytochemical compounds known as coumarins—studies show they are effective in cancer prevention and capable of enhancing the activity of certain white blood cells. Coumarin compounds also lower blood pressure, tone the vascular system, and are credited as effective when used in cases of migraines. Due to the high levels of potassium and sodium, when celery-based juices are consumed after a workout they serve as great electrolyte replacement drinks.

Studies show celery may help to lower cholesterol and prevent cancer by improving detoxification.

Parsnips: Contain a wide variety of vitamins, minerals and nutrients, and an excellent source of soluble and insoluble dietary fiber, folate, potassium and vitamin C. Adequate fiber helps reduce blood cholesterol levels, obesity and constipation or sluggish elimination. They also contain many polyacetylene anti-oxidants—research found these compounds possess antiinflammatory, anti-fungal, and anti-cancer functions and offer protection from colon cancer.

Zucchini: This summer squash is rich in vitamin A and C, as well as potassium. It helps promote a healthy heart, lungs and eyes. It is also said to help your respiratory system.

Pinto Beans: These beans are a good source of protein, vitamins and minerals. One cup of pinto beans provides one quarter of the U.S. Recommended Daily Allowance of protein for adults.

Supplementing the protein of pinto beans with quinoa provides all the essential amino acids. Because beans contain soluble fiber, they can lower blood cholesterol and are a good source of energy and the B vitamins-thiamin, riboflavin and niacin-which are necessary for growth and tissue building. Minerals found in pinto beans include calcium, phosphorus, potassium and iron, all essential to good health.

Quinoa: Considered a “superfood”, it’s one of the most proteinrich foods AND is Gluten-FREE. It contains almost twice as much fiber as other grains as well as iron, lysine, magnesium, riboflavin (B2) and a high content of manganese. Contains powerful bioactive substances like quercetin and kaempferol— important molecules shown to have anti-inflammatory, antiviral, anti-cancer and anti-depressant effects.

Kale: This is considered to be the “king” of vegetables with powerful antioxidant properties and is anti-inflammatory. It is high in beta carotene, vitamins K, C, lutein, zeaxanthin and rich in calcium.

Lemon: Known for its therapeutic properties for generations, lemon helps strengthen immune functions, cleanse the stomach and is considered a blood purifier. In addition, it is credited as a remedy for kidney stones, reducing strokes and lowering body temperature. It contains vitamins C, B6, A, E, folate, niacin thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, phosphorus and protein. Lemon has an alkalizing effect and, therefore, helps ward off abnormal cell growth because viruses, fungus, and bacteria they can’t survive/thrive in an alkaline environment.

Herbs:

Rosemary—Credited for its ability to boost memory, improve mood, reduce inflammation, relieve pain, protect immune functions, stimulate circulation, detoxify, protect from bacterial infections, prevent premature aging, and heal skin conditions. Thyme—Packed with health-enhancing phyto-nutrients, minerals and vitamins essential for overall wellness. It contains thymol, scientifically found to have antiseptic and anti-fungal properties. It is the herb with the highest antioxidant levels among herbs. It is a rich source of potassium, iron, calcium, manganese, magnesium, and selenium, B-complex vitamins, beta carotene, vitamin A, K, E, C and folic acid.

Marjoram—An aromatic herb, relative to the mint family. Packed with antioxidants, and vitamins A, C, Iron and Calcium. Its credited for enhancing digestion by increasing digestive enzymes and saliva.

Additional Nutrients

Coconut Oil: It’s health benefits too numerous to list but here are the ones helpful in detoxification: Improves blood cholesterol, loaded with saturated fats (raises HDL—good—cholesterol), increases energy, helps lower blood sugar, contains lauric acid known to kill bacteria-viruses-fungi, is a natural appetite suppressant, its fatty acids can boost brain function especially in those with dementia and Alzheimer’s by providing the needed ketones (energy source for malfunctioning cells).

Natural Sea Salt: Salt is essential for life and an important component in the human diet. Sodium is a nutrient that the body cannot manufacture but which is required for life itself. Sodium is easily absorbed and is active in the absorption of other nutrients in the small intestine. It helps regulate water balance, pH, and is important in nerve conduction.

Black Pepper: Black pepper stimulates the taste buds in such a way that an alert is sent to the stomach to increase hydrochloric acid secretion, thereby improving digestion. Hydrochloric acid is necessary for the digestion of proteins and other food components in the stomach. When the body’s production of hydrochloric acid is insufficient, food may sit in the stomach for an extended period of time, leading to heartburn, indigestion and a slow bowel transit time. Black pepper has demonstrated impressive antioxidant and antibacterial effects–yet another way in which this wonderful seasoning promotes the health of the digestive tract. And not only does black pepper help you derive the most benefit from your food, the outer layer of the peppercorn stimulates the breakdown of fat cells, keeping you slim while giving you energy to burn.

Enjoy not only the taste but also in reaping the health benefits.

As you may know, I don’t believe in drastic detox diets and cleanses or over-the-counter so-called “quick fixes”.

My over 30 years of clinical experience operating two natural health clinics has shown that the healthy effective way to detox your body is to make life-style choices to consistently enjoy more whole foods, less processed ones that contain artificial coloring, flavors, and additives, drastically reduce or eliminate gluten, and avoid nightshades that induce inflammation—the following two recipes will help you do just that!

Detox Smoothie Ingredients
The ingredients in this smoothie are loaded with nutrients, and in turn, help support your body’s major pathways of detoxification; kidneys, liver, lymphatics and skin. The following are some of the researched and reported health benefits of the ingredients:

Green Apple: This particular apple is lower in sugar than the red variety. Apples, in general, help weight loss by making you feel fuller longer as well as a great source of fiber to help “brush” toxic intestinal debris.

Studies show that eating an apple a day may be almost as effective as taking a statin drug at reducing the risk for heart disease. The pectin in apples acts as a prebiotic and may promote the growth of good bacteria in your gut, too! A prebiotic is basically “food” for good health-enhancing bacteria. Pineapple: Rich in antioxidants, this tropical fruit also contains bromelain—a protein-digesting enzyme. It helps break protein down into amino acids—resulting in better digestion. This digestive enzyme has also been reported to help boost immunity and lower inflammation.

Banana: Bananas are a great source of potassium, and potassium-rich diets are known to help lower blood pressure and reduce the risk of heart disease. According to researchers, one 13-year study showed that women who eat bananas two to three times a week have a 33 percent lower risk of developing kidney disease.

Ginger: Ginger is praised for its anti-inflammatory effects and assisting to lower fasting blood sugar levels. It has also shown to speed-up digestion, causing the stomach to empty faster.

Spinach: This leafy green is neutral in flavor when you add it to a smoothie, and studies show it helps prevent oxidative damage in the body. Spinach also contains powerful plant compounds and antioxidants, like lutein and kaempferol, studied for its ability to promote eye health and decrease risk of cancer.

Cilantro: This fresh herb contains a compound called dodecanal that has scientifically shown to contain antibacterial effects specifically against salmonella. It is also reported to combat heavy metal toxicity, which is why it is so commonly added to detox drinks and recipes.

Lime: Limes are loaded with antioxidants and are a great source of vitamin C, which helps boost your immune system! Vitamin C has been shown to increase the production of white blood cells in test tube studies, which may help to protect against infections and disease.

With all of these ingredients, this smoothie is loaded with fiber that will help keep you feeling full and satisfied, without a lethargic or sluggish feeling that can come from eating something less nutritious. I find that when I start my day with a smoothie, I tend to eat less for the rest of the day, too—that’s the goal, right?

Lose Weight the Healthy DETOX Way
Since this detox smoothie is loaded with nutrient-dense, lowcalorie foods, it’s a good choice if you’re detoxifying and also want to lose weight.

The pectin and fiber in apples and in all of the ingredients in this smoothie will help keep you satisfied. AND, if you use it as a meal replacement, you end up eating fewer calories than you normally would, which may also contribute to weight loss.

NOTE: I find that when this replaces my breakfast, other than my beloved coffee, I am sufficiently satisfied and maintain a steady energy (mentally and physically) without needing food until much later in the day.

Those who use this recipe have reported they end up eating only one meal a day and simply some healthy snacks like vegetables, unsweetened yogurt with a natural sweetener like Stevia and maybe some fresh fruit like strawberries, or make enough smoothie to have more later in the day as a snack.

Do not forget that adequate hydration (at least half your body weight in ounces) and a daily full and complete bowel elimination are a MUST, not only for a successful detoxification program but for health, PERIOD!

Dr. Gloria’s DETOX Smoothie

Prep Time: 5 mins
Cook Time: 0
Calories: 198

This Detox Smoothie is loaded with nutrient-dense fruits and vegetables. It tastes great and will leave you feeling full and satisfied!

1 cup water (or unsweetened orange or grapefruit juice)
1 green apple
½ cup fresh or frozen pineapple chunks
½ fresh or frozen banana
½ inch fresh ginger, peeled and minced
1 cup fresh spinach
small handful fresh cilantro
1 tablespoon fresh lime juice + slice for serving
Stevia natural sweetener to taste

Instructions
Combine all of the ingredients in a blender, and blend until smooth. Pour into a glass and serve right away...OR drink half, refrigerate and drink the remainder later in the day.

NOTE:If you don’t have a high-speed blender, I recommend blending the spinach, cilantro, and ginger with the water first, to help break them down completely. Then add in the fruit and lime juice and blend again.

Dr. Gloria’s Recipe Notes:
Feel free to make any substitutions you’d like in this recipe. Parsley or wheatgrass juice is a good alternative for cilantro, and frozen mango or papaya works as a good swap for pineapple. If you don’t care for bananas in a smoothie, try using ¼ of an avocado instead to add a wallop of protein, healthy fat and creaminess.

To keep from getting bored with detox recipes, whether soup or green drinks, plan ahead so you can add variety by rotating. If you’re on a special Wholistic Rejuvenation detox program, make a couple recipes ahead of time and vary them every other day.

Dr. Gloria’s Cucumber Avocado Soup (hot or cold)

Ingredients:

• 2–3 avocados (peeled & seeded)
• 1 cucumber, peeled
• Zest of 1 lime
• Juice of 1–2 whole limes (to taste)
• 4–6 TB finely chopped FRESH cilantro (to taste)
• Himalayan Salt & Pepper to taste Directions
• Place all ingredients in a blender until well-blended and creamy.
• You can use as a cold soup like Vichyssoise served with a thin lime wedge or serve hot

Health Benefits of Ingredients

Avocado—High in healthy fats, its health benefits are highly supported by scientific research.

Avocados are jammed with nutrition and contain a wide variety of nutrients, including 20 different vitamins and minerals.

Contained in a single 3.5 ounce (100 gram) serving:

• Vitamin K: 26 % of the RDA.
• Folate: 20 % of the RDA.
• Vitamin C: 17 % of the RDA.
• Potassium: 14 % of the RDA.
• Vitamin B5: 14 % of the RDA.
• Vitamin B6: 13 % of the RDA.
• Vitamin E: 10 % of the RDA.
• AND it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

Nutrition Facts: 160 calories, 2 grams protein, 15 grams healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food. Avocados do not contain any cholesterol or sodium.

Cucumber—Here is a short list of the impressive health benefits:

• Keeps you hydrated. If you’re too busy to drink enough water, munch on the cool cucumber, which is 96 percent water.
• Fights heat—inside and out. Eat cucumber, and your body gets relief from heartburn. Apply cucumber on your skin and get relief from sunburn.
• Flushes out toxins. All that water in cucumber acts as a virtual broom, sweeping waste products out of your system. With regular use, cucumber is known to dissolve kidney stones.
• Lavishes you with vitamins; A, B and C, which boost immunity, give you energy, and keep you radiant.
• Supplies skin-friendly minerals: magnesium, potassium, silicon. That’s why cucumber-based treatments abound in spas.
• Aids in weight loss.
• Cuts cancer. Several studies show its cancer-fighting potential.
• Stabilizes blood pressure. Patients of blood pressure,both high and low, often find that eating cucumber brings balance to healthy levels.
• Helps digestion and high in fiber.
• Smooths hair and nails. Silica, the wonder mineral in cucumber, makes your hair and nails stronger and shinier.
• Keeps kidneys in shape. Cucumber lowers uric acid levels in your body.
• Good for diabetics. Contains a hormone needed by the pancreatic cells for producing insulin.
• Reduces cholesterol via compounds called sterols that help reduce bad cholesterol.

Lime—Packed with vitamin C, a cup of freshly squeezed contains 72.6 milligrams of vitamin C, essential for growth and repair of tissues as well as bones and teeth. Helps produce collagen, a protein that plays a vital role in production of blood vessels, skin, tendons, ligaments and cartilage.

Studies confirm its antibiotic properties as well as being a potent anti-carcinogenic because of its high content of cancerfighting compounds called flavonoids. Contains eight different limonoids, compounds that promote enzyme activity in the liver called glutathione-S-transferase or GST. This liver enzyme detoxifies a variety of cancer-causing chemicals by deactivating harmful substances and turning them into harmless chemicals that are then removed from the body via the urine.

Additionally, it alkalizes the body, which prevents the growth of organisms like viruses, bacteria and fungus.

Cilantro—In healthcare, most often cited as effective for detoxifying heavy metals because it binds to toxic metals and loosen them from the tissues for expulsion via the kidneys. This is especially important for those with mercury exposure. The following are additional documented health benefits:

• May be able to help prevent cardiovascular damage.
• The School of Life Science in Tamil Nadu, India noted, after researching the activity of cilantro leaves and stem, “if used in cuisine, would be a remedy for diabetes” because of its blood-sugar lowering effect.
• Strong antioxidant activity.
• Has shown to have anti-anxiety effects.
• Shown to help improve quality sleep.
• Cilantro seed oil possess antioxidative properties – consumption may decrease oxidative stress.
• Research conducted by The Dental School of Piracicaba in Brazil found cilantro oil to be a new
• natural fungal cleansing formulation.
• Demonstrated activity against several types of harmful organisms.

Enjoy not only the taste but also reaping the health benefits by lowering the body’s overall toxic burden, allowing for wholistic rejuvenation from the inside-out—so you can, “Add LIFE to Your Years, rather than simply adding more years to your life, Naturally.”

A Healthy New Year from our kitchen to yours.