CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI
Introduction to healthy eating
The choices we make about the foods we eat have an impact on our overall health and wellbeing. Eating a balanced and nutritious diet is part of living a healthy lifestyle. When it comes to healthy eating, it’s all about nourishing our bodies with good stuff. It’s important to have a balanced diet that includes fruits, veggies, whole grains, lean proteins, and healthy fats. And don’t forget to stay hydrated with plenty of water. Portion control is also key, so try to listen to your body’s hunger and fullness cues. It’s okay to indulge in treats occasionally, but moderation is key. Remember, healthy eating is not about restriction, but about fuelling our bodies with the nutrients they need to thrive.
- When it comes to healthy eating, it’s all about nourishing our bodies with good stuff
- Remember, healthy eating is not about restriction, but about fuelling our bodies with the nutrients they need to thrive
- Focusing on a balanced diet, staying active and getting enough rest are great ways to support our body’s natural detoxification process
- By staying hydrated, eating well, staying active, and getting enough rest, you’re already taking great steps towards daily detoxification
What is detoxification of the body?
Detoxification of the body is like a refresh button for our system. It’s a process that helps rid our bodies of toxins and waste products. Our body has its own natural detoxification systems, such as the liver, kidneys, and skin, which work together to eliminate harmful substances. However, some people also follow specific detox programs or diets to support this process. These programs often involve consuming nutrient-rich foods, staying hydrated, and avoiding processed foods and alcohol. While there isn’t scientific evidence to support the effectiveness of these programs, they can help jumpstart healthier habits. Remember, our body is pretty amazing and has its own built-in detox mechanisms. So, focusing on a balanced diet, staying active and getting enough rest are great ways to support our body’s natural detoxification process.
What can be done on a daily basis to detoxify ourself?
On a daily basis, there are some simple things we can do to support our body’s natural detoxification process. First, staying hydrated is key, so make sure to drink plenty of water throughout the day. Eating a balanced diet with lots of fruits, veggies, whole grains, and lean proteins is also important. And don’t forget to get moving! Regular exercise helps stimulate circulation and supports the elimination of toxins. Lastly, getting enough sleep is crucial, as it allows our body to rest and rejuvenate. So, by staying hydrated, eating well, staying active, and getting enough rest, you’re already taking great steps towards daily detoxification.
A few easily available ingredients which can help in detoxification
There are some easily available ingredients that can help with detoxification. Lemon is one of them! It’s known to support liver function and aid in digestion. Another one is ginger, which has anti-inflammatory properties and can help with digestion too. And let’s not forget about green tea, which is rich in antioxidants and can help boost our metabolism. Add fresh cilantro to your meals as it’s not only delicious but also believed to help remove heavy metals from the body. Turmeric is another fantastic ingredient to consider, as it has powerful anti-inflammatory and antioxidant properties. Lastly, don’t forget about leafy greens like spinach and kale, which are packed with nutrients and can support the body’s natural detoxification process.
How often should we detox our body and system?
There isn’t a one-size-fits-all answer to how often we should detox our bodies. It really depends on each person’s individual needs and preferences. Some people choose to do a detox program or cleanse once or twice a year, while others prefer to focus on daily habits that support their body’s natural detoxification process. Ultimately, it’s about finding a balance that works for you and listening to your body’s signals. Remember, small daily habits can go a long way in keeping our bodies healthy and refreshed. So, trust your instincts and do what feels right for you! And if you enjoy trying new things, you can experiment with different detox methods and see what works best for you! Some people find that incorporating detoxifying foods and practices into their daily routine, like the ones we mentioned earlier, is enough to maintain a healthy balance. Others may prefer to do a more structured detox program for a set period of time. It’s all about finding what feels right for your body and lifestyle.
Recipes helpful in detoxification
CLASSIC CHICKEN SALAD
Ingredients
- ½ head of broccoli
- 4 cooked chicken breasts shredded
- 1medium avocado, sliced
- 125g mixed sprouts
- 410g tin black eye beans, drained and rinsed
- 50g rocket leaves
- 3 extra virgin olive oil
- 1 wholegrain mustard
- 2 white wine vinegar
- 2 sunflower seeds
Method
With a sharp knife, shave the florets off the broccoli and put them in a large serving bowl. Next, thinly slice the remaining broccoli stalk and cut it into matchsticks. Add to the bowl. Toss through the shredded chicken, avocado, mixed sprouts, blackeye beans and rocket.
In a small bowl, whisk together the oil, mustard, vinegar, seasoning and a splash of water. Toss the dressing gently through the salad, sprinkle over the sunflower seeds and serve.
GREENER GODDESS SOUP
Ingredients
- 2 tablespoons coconut oil
- 1 onion, diced
- 4 cloves garlic, minced
- 1 zucchini, diced
- Kale, 1 bunch chopped
- 2 heads broccoli, cut into florets
- 4 cups vegetable broth
- Juice of 1 lemon
- Fresh parsley
- Fresh dill
- 1/4 cup coconut milk
- Salt and pepper to taste
- Chopped fresh herbs
- Micro greens
Method
In a large pot, heat coconut oil over medium-high heat. Add onions and garlic and saute for 3-5 minutes until soft. Season it with salt and pepper.
Add zucchini, broccoli, kale and vegetable broth. Cover and simmer on low for 15-20 minutes, until vegetables are cooked through.
Add lemon juice, fresh herbs and coconut milk. Blend with immersion blender or transfer to a high-speed blender and blend until smooth. You can add more broth or coconut milk for a thinner consistency.
Now, season with salt and pepper to taste, ladle into bowls and garnish with desired toppings.
ROASTED CARROT HUMMUS
Ingredients
- 6 small to medium carrots, scrubbed
- 3 tablespoons avocado oil, divided
- Salt and pepper
- ½ teaspoon za’atar, plus extra for garnish
- 1 tablespoon tahini
- 1 small clove garlic, very finely minced or grated
- 1 teaspoon lemon juice
- Assorted crudités or toasted pita, for serving
Method
Preheat the oven to 425°F.
Toss carrots with 1 tablespoon of the avocado oil, some salt and pepper, and ½ teaspoon za’atar.
Transfer to a parchment-lined baking sheet and roast for 25 minutes, or until carrots are tender and starting to brown.
Remove from the oven and let cool to room temperature.
Use an immersion blender or food processor to blend the carrots with remaining ingredients. Season it to taste with salt and more lemon juice as needed.
Garnish with a drizzle of oil and a good sprinkling of za’atar. Serve with pita chips or crudités.
MAKE MY DAY SMOOTHIE
Ingredients
- 1 cup almond milk or the plant-based milk of your choice
- 1 cup ice
- ¼ cup frozen avocado pieces
- 1 scoop protein powder
- 2 dates, pitted
- 1 tablespoon cashew butter
- 1 tablespoon cacao nibs
Method
Place all the ingredients in the blender and blend on high.
Garnish with a date and extra cacao nibs and serve.
SESAME AND ZUCCHINI ZOODLE SALAD
Ingredients
For the zoodle salad
- 2 cups zucchini zoodles
- 1 cup shaved red and green cabbage
- 1 large carrot, finely julienned
- ½ cup cilantro leaves
- ¼ cup mint leaves, roughly torn
For the creamy sesame dressing
- ¼ cup tahini paste
- Juice of 1 lime
- 2 tablespoons water
- 1 tablespoon gluten-free tamari or coconut aminos
- 1 tablespoon cashew or almond butter
- Salt and pepper to taste
To serve
- ¼ cup roughly chopped toasted cashews
- Toasted sesame seeds
- 2 wedges lime
Method
Make the zoodle salad by mixing all the salad ingredients together, and then set aside.
To make the creamy sesame dressing, whisk everything together in a bowl and adjust the seasoning as needed.
Top the zoodle salad with the cashews. Wait until you’re ready to serve it, then dress the salad with the creamy sesame dressing, garnish with the toasted sesame seeds, and serve with the lime wedges on the side.
Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.
He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336. Mail: chefkaviraj249@gmail.com
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