Sharing my detox journey with you..
Why do a detox diet?
Detox diets are usually short-term dietary interventions which help eliminate toxins from the body. It is a strict diet of fruits, vegetables, lean white meat & sometimes includes supplements. It’s effective as it promotes toxin elimination by stimulating the liver to get rid of them. This diet will help with weight loss & also help you live a better life as I’ve planned a gluten-free, dairy free & sugar free diet.
The detox diet will help strengthen your immune system and reduces inflammation. It is suitable for those struggling with digestive disorders and promotes good bacteria in the gut. Our gut health is directly linked to our immune system, mental health & endocrine system.
The term “gut microbiome” refers specifically to the microorganisms living in your intestines. A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body. Having a wide variety of these good bacteria in your gut can enhance your immune system function, improve symptoms of depression, help combat obesity, and promotes healthy skin.
Stomach disturbances like gas, bloating, constipation, diarrhea, and heartburn can all be signs of an unhealthy gut. A balanced gut will have less difficulty processing food and eliminating waste. Processed foods and added sugars can also decrease the amount of good bacteria in your gut. So be sure to avoid these during detox. This diet is also suitable for people with skin irritation and allergies which is caused by an unhealthy gut. Also since this a low calorie diet , strenuous exercise is not advised as it might cause fatigue.
A little insight into what’s in store – This is a 0% MSG,sugar, gluten & dairy diet. We won’t be taking any eggs, shellfish, processed, canned foods or artificial sweeteners either..everything is organic & fresh which will make you look forward to every meal! We’re using simple food to rest your organs .Veggies like eggplants/baigan, bell peppers, cauliflower & squash are so versatile that you can experiment with them. You can snack on an apple when you’re too hungry. I’ve also chosen strawberries, blueberries & bananas for certain meals. I have given all the details below regarding what to eat each day with pictures and I have also shared the link to the recipe for each day. Hope it works for you!
DISCLAIMER : Since this is a low calorie diet we’ll be making use of nutritional supplements as well. If you have any pre-existing conditions, please consult your medical practitioner before following this diet.. Good luck!
DAY – 1
Gluten-Free oatmeal with almond milk & homemade sugar free jam with lightly toasted bananas.
The first day is just about prepping yourself for what’s ahead. Grains , lentils, fruits-veggies & chicken are what you’ll be eating for the first couple of days. Even though there is variety, portion control is necessary. Use certain soup or salad bowls throughout the diet so you won’t be tempted to indulge..
Make your oatmeal interesting with this simple sugar free jam & toasted bananas recipes.
Recipe for Oatmeal, jam & toasted bananas => https://sugarspicebiriyanirice.com/detox-day-1-breakfast-recipes/
White rice, mildly spiced moong dal (lentil curry) & pan roasted eggplant. I’ve used just one teaspoon of oil to cook them & they are mildly spiced yet wholesome!You can opt for brown rice, Millet rice or quinoa. Just remember – portion control is key!
Get the Moong dal & roasted eggplant recipes here : https://sugarspicebiriyanirice.com/detox-day-1-lunch-recipes/
BAKED CRISPY CARROT CHIPS WITHOUT OIL:
This is my favorite chip to snack on. It’s crunchy, easy to prep and is made with just three ingredients – carrots, salt & a teeny tiny bit of cayenne for the heat! A small portion of this goes a long way as it keeps you full longer! Do try the recipe and let us know what you think! .
Get the recipe here: https://sugarspicebiriyanirice.com/detox-evening-snack-recipe/
WINNER WINNER CHICKEN DINNER : Minced Chicken stuffed Bell peppers
This is yet another easy & light recipe where you cook the chicken with freshly ground spices , stuff the peppers and let the oven do the rest of the job for you! There’s no cheese, dairy or breadcrumbs used here so you can eat without guilt!
Get the recipe here : https://sugarspicebiriyanirice.com/detox-day-1-dinner-recipe/
BREAKFAST – Gluten-free Amaranth flour roti and lite Chickpea curry
Gluten-free Amaranth flour roti & lite Chickpea curry.
Amaranth flour is my new favorite gluten-free flour to make chapati/roti since it has almost the same elasticity as wheat though it doesn’t contain any. The Amaranth grain is a #Pseudocereal which has an earthy, nutty flavor & has been used since Ancient times. It has more #protein than wheat & contains more #calcium, #iron & #magnesium than other grains. It is a perfect choice if you want to follow a low carb diet..I have paired it with a lite chickpea curry for which I’ve used only freshly ground spices. Since we are avoiding MSG it’s better to keep away from the store bought readymade masala mix..
Today we’ll also be including nutritional supplements which you can mix with water or any unsweetened milk alternative (I’m using almond milk)….This whole new menu keeps me feeling light & fresh & I’m sure you’ll love this diet as well! .
Get the recipe for Amaranth roti & Chickpea curry here : https://sugarspicebiriyanirice.com/detox-day-2-breakfast-recipe/
#paintthetowngreen with these delicious roasted Okra & Beans for lunch! The okra is roasted the same way as the eggplant from the previous day(with 1 teaspoon of chickpea flour). Use 1/2 a tsp of (only) olive oil or coconut oil while roasting them..I had them with a very small portion of leftover dal minus the rice. You can have a couple of berries or a kiwi as you might already start craving something sweet cos at the end of the day we’re all human beans ! 😉
Find the recipes here: https://sugarspicebiriyanirice.com/detox-day-2-lunch-recipes/
Amaranth flour roti with shredded chicken. Today will be the last day for chicken as protein. Our choices will reduce from tomorrow when we will give up on grains, poultry & red meat.
I like challenges like these when you have to work with limited ingredients. It helps you handle any situation & makes you step up your game. .
Get the recipe for Shredded chicken curry here : https://sugarspicebiriyanirice.com/detox-day-2-dinner-shredded-chicken-amaranthflour-roti/
Get the recipe for Amaranth roti here : https://sugarspicebiriyanirice.com/detox-day-2-breakfast-recipe/
Today is when we eliminate certain foods like grains, red meat, poultry, nuts & seeds and dairy alternatives like almond milk or coconut milk. However we have the option of including all fruits and vegetables in today’s diet.
BREAKFAST : Clear Vegetable soup
This is a one pot dish & super easy to make! I’ve used carrots, french beans, broccoli & potatoes & seasoned them with turmeric & a lot of ground black pepper ! It’s super yummy & wholesome & definitely a great way to start another day!
Find the recipe here: https://sugarspicebiriyanirice.com/detox-day-3-breakfast-recipe/
LUNCH: Ratatouille and Baked Fish
Since I’ve chosen a diet that includes a lot of veggies I thought I could make something interesting out of it. That’s when I realised I had all the ingredients to make Ratatouille and I thought, why not go for it! Eggplants, zucchinis, tomatoes & bell peppers – a few of my favorite veggies to work with as they take a quick time to cook & are also versatile. But this recipe calls for slow cooking these veggies in the oven for about an hour at 380°F (190°C) as the end result is Amazing!! I’ve paired this with baked fish fillet with fresh spring onions from our garden!!
Ratatouille recipe : https://sugarspicebiriyanirice.com/ratatouille/
I had enough leftovers from lunch which I used for dinner. Since we are taking additional dietary supplements it is better to eat in small portions and give your organs enough rest.
By now you must be feeling rejuvenated and relaxed. The usual sluggish feeling we get during the day was a result of excess toxins in the body. This diet will increase your energy levels and will keep you going strong throughout the day. Today, we have the same options as day 3 . Try to make as much use of all the fruits and vegetables as possible since our resources will be limited from tomorrow.
BREAKFAST : Baked Sugar-free Berry & banana crumble
This is something I came up with because of the limited ingredients I had. I had chopped some strawberries, bananas, blueberries & topped them with Chickpea/besan flour & added a pinch of cinnamon to give it that extra flavor. I’m making use of the chickpea flour as much as I can as I figured that it would be a great replacement for all purpose flour(maida). It also gives a nice crunch when baked with fruits. You can replace the berries with any fruits of your choice. I’ve added bananas as it balances the sourness of the berries..
Do remember to take your nutritional supplements as it is necessary at this stage of the diet. .
Recipe for Baked berry & banana crumble: https://sugarspicebiriyanirice.com/detox-day-4-breakfast-gluten-free-berry-banana-crumble-with-chickpea-flour/
LUNCH: Healthier Mashed potatoes & Crunchy roasted broccoli
One of our favorites as I’ve seasoned the mashed potatoes with salt, pepper & fresh minced garlic. We love how incorporating minced garlic takes the potatoes up a notch & the olive oil was an ideal replacement for butter. The broccoli is also seasoned with salt & pepper & roasted in the oven for 15 mins @380°F(190°C). I had also made some bottlegourd curry for my husband and I used that as a substitute for the high sodium brown gravy.
This just shows how simple ingredients can add sooo much flavor than the store-bought seasoning & spice blends.
DINNER: Roasted veggies – zucchini, yellow squash, french beans & red bell peppers.
My plate was yet again colorful & this was a great way to end another day of dieting. Of course the secret ingredient here is again the chickpea flour. I’m using up all the chickpea flour now since tomorrow’s diet will be much more restrictive. We will be giving up on legumes & most of the fruits & vegetables tomorrow.
Find the recipe here : https://sugarspicebiriyanirice.com/day-4-dinner-roasted-veggies/
We’re half way there folks! Days 5-7 are the most challenging days of the program. We have the option of Apples, pears & avocados when it comes to fruits and we will only take cruciferous vegetables like broccoli, cabbage, cauliflower, brussel sprouts, bok choy, radishes, etc., and green leafy vegetables. We will avoid all other vegetables and fruits other than these. These 3 days are crucial as this is a period of fasting which helps cleanse the liver & kidneys. And this is why we will be increasing our nutritional supplements which helps refuel the body with healthy nutrients & gives our body the rest it needs.
BREAKFAST: Baked apples and cinnamon
This is a simple dish which goes big on flavor. I’ve added fresh homemade apple juice and cinnamon which brings a twist to the humble apple.
Baked apples recipe: https://sugarspicebiriyanirice.com/day-5-breakfast-baked-apples-and-cinnamon/
LUNCH: Fish salad which steamed spinach & oven roasted onions
This dish includes a lot of components which brings the whole dish together. This is the end result of experimenting with the limited ingredients you’ve got. You try to come up with ingredients which pair well with each other and this recipe is just that!
Recipe for fish salad recipe, spinach & roasted onions :
I had the leftover fish salad for dinner. You can also include apples and avocados if desired.
As you know we’ll be taking only cruciferous vegetables & leafy greens from days 5-7. We will also avoid tomatoes which makes it harder to come up with recipes. I use onions, garlic & cilantro for most recipes as they give good flavor.
BREAKFAST: Vegan Cauliflower Lettuce wraps
The cauliflower is cooked with my usual homemade spice blend. I felt it was a perfect replacement for meat. The lettuce adds a fresh twist to this meal.and makes it look all the more appetizing.
Recipe for Vegan Cauliflower Lettuce wraps:
Recipe for baked apples:
LUNCH: Sautéed & steamed Fish, onions & shredded brussel sprouts.
This diet is definitely is not a cake walk. Sometimes you might feel like quitting but don’t ‘cos it definitely is worth it. It brings you a positive change & makes you feel refreshed .. So don’t give up! .
Recipe for Sauteed & steamed Fish chunks & onions recipe:
Recipe for shredded brussels sprouts :
I had the leftover fish and cauliflower. Since we’re taking in dietary supplements, we won’t feel the urge to eat much. So don’t stress over what to cook.