November 26, 2015 In Nutrition
Your Thanksgiving Recovery Plan
Let the Thanksgiving countdown begin!
Getting the opportunity to gather with the people I love for a night of indulgence in food laughter and gratitude is something I look forward to every year. A major part of the enjoyment is feasting on the unending seasonal dishes.
One thing I don’t look forward to is the sugar and carb hangover that leaves me loosening my belt and feeling lethargic. Fret not – I have a post Thanksgiving recovery meal plan to get you right back on track. A green morning tonic will flush your system and kick your body into a cleansing mode. Decrease the work on your digestion while increasing nutrient absorption with a veggie soup from Evolution 20. I have also included a mineral-rich bone broth recipe that makes healthy use of your Thanksgiving turkey and has been known to decrease cellulite!
Enjoy the recipes and share the photos of your clean meals with me on social media by hash-tagging #christinebullock
As part of the Evolution20 meal plan, each day begins with hot lemon water. It is the perfect “morning tonic” the day after a little over indulgence because it aids the digestive system, flushes out toxins and plays the role of a blood purifier and cleansing agent. Also, it is a great habit to get your day off to a healthy, mindful start.
12-16 ounces water, warmed
1/2 lemon, juiced
1/8-teaspoon cayenne pepper (optional)
1. Boil water and pour into your favorite mug.
2. Cut a lemon in half and squeeze into the water.
3. Mix 1/8 teaspoon of cayenne pepper into water
4. Stir and enjoy!
There is nothing quite like a smoothie for easy digestion and nutrient absorption. This Evolution 20 smoothie is packed with green vegetables to aid in cleansing your bowels and it is free from added sugars to reduce any cravings you may have.
1-2 cups water
4 handfuls of leafy greens (spinach, kale, Swiss chard, etc.)
1 head of romaine
2 celery stalks
1/3 cup of herbs (parsley, cilantro or mint)
Juice of 1 fresh lemon
*Additional fruit: add 1 banana, apple, pear, pineapple, OR grapefruit)
Blend leafy greens first, then combine other ingredients. Enjoy!
Homemade Turkey Broth
Your first instinct after a filling Thanksgiving might be to get those leftovers out of your house, and it is a good idea to send your guests home with doggie bags (especially leftover desserts), but don’t get rid of that turkey too fast. I love to make a homemade bone broth and use it for vegetable soups all week. Bone broth is gaining popularity lately because of its amazing health benefits. It can heal leaky gut, improve digestion, reduce cellulite and inflammation and boost your immune system. Here is how to make it.
1 turkey carcass (from a roasted bird)
2 onions, cut into chunks
2 carrots, cut into chunks
3 stalks celery, cut into chunks
1 bunch fresh parsley
4 cloves garlic, smashed (unpeeled)
1 teaspoon black peppercorns
2 bay leaves
Insert kitchen shears into the carcass and make a few cuts to get you started. Then, use your hands to carefully pull the carcass into 4 or 5 pieces.
Combine the carcass, onions, carrots, celery, parsley, garlic, peppercorns and bay leaves in a stockpot. Cover with cold water.
Bring to a boil, then reduce the heat to medium low. Simmer about 2 hours, occasionally skimming any foam or fat from the surface with a large spoon or ladle.
Pour through a large mesh strainer into a pot; discard the solids. Cool slightly, then refrigerate in covered containers for up to 3 days or freeze for up to 2 months.
Now that you have your fresh broth ready to go it’s time to make some soup! Soups are liquid gold for your diet — nutrient dense and so easy for your body to digest which is crucial for getting your diet back on track. Think of your soups as savory smoothies giving you all the benefits of the smoothie without the fruit sugar. This soup from Evolution 20 is warming, filling and perfect for this time of year.
9 chard leaves, coarsely chopped
3 heads broccoli, cut into florets
4 cloves garlic, minced
1 yellow onion, chopped
(1) 15 ounce can pinto beans, drained and rinsed
2 3/4 cup turkey broth
2/3 cup grated vegan Parmesan cheese
2 tablespoons olive oil
2 teaspoons fresh rosemary, chopped
Sea salt and pepper to taste
1. Steam the broccoli florets for 5 minutes. Set the broccoli aside.
2. In a large pot, heat the garlic, onions, and rosemary in the olive oil until the onions are slightly transparent, stirring every minute or two for about 5 minutes. Add the beans and swiss chard and cover, cooking for another 5 minutes. Add the chicken broth and the pepper and bring the liquid to a boil, then cook the soup for about 7 minutes.
3. Remove the soup from heat; add the broccoli and Parmesan cheese and stir. Ladle the soup into a food processor or blender and blend it until a smooth puree forms, about 1 minute.
4. Depending upon the size of your blender or food processor, you may need to do blend the soup in batches. Salt and pepper to taste