It’s almost the end of September which means a change of season. We love Autumn here in Mallorca as it brings cooler days and nights, clear blue skies, less tourists, cosier evenings with yummy comfort foods!

It is likely that you are feeling exhausted and burnt out after a hectic Summer. Are you feeling guilty about over-indulging by the pool? Or  have you had a hectic work schedule, eating on the run and feeling frazzled?

The change in season can be the perfect opportunity to take some “You” time. Cleansing and resetting your body with clean eating for a few days to recharge your batteries is key.

Before Autumn is in full swing, make the most of the many Summer fruits and vegetables that are still tasty and in abundance on the island.

There is a market on every day of the week here in Mallorca so plan ahead, stock up and relax!

 

Key ingredients to Cleanse

Ginger and tumeric: Calming and anti-inflammatory

Fresh herbs: to support your liver

Cruciferous vegetables: broccoli, cauliflower, kale, cabbage, supporting all steps of detoxification – activation, neutralization and elimination

Avocadoes: healthy fats

Amino acids, or complete proteins: lentils, chickpeas, hemp, local almonds and quinoa are plant-based options

Colourful fruit and vegetables: rich in antioxidants

Water: the key to cleansing the body . Try adding fresh mint and lemon to give it a boost.  Big bowls of soup, vegetable juices and infusions help hydrate too.

Try these nutrient packed juices to help cleanse, hydrate and Nourish your body:

 

Zingy Fennel Juice 

Ingredients:

1 handful kale

½ fennel bulb

1 apple

¼ cucumber

piece of ginger

1/2 lime or lemon

Handful mint

Serve with sprinkling of chia seeds for omega 3

Nourishing tip:

Fennel is in season from late July onwards.  The dietary fiber in fennel limits cholesterol build-up, absorbs water in the digestive system, and helps eliminate carcinogens from the colon. Vitamin C is the most active vitamin in fennel and has the strength to zap free radicals looking for a place to cause damage in the body, usually in the form of inflammation.

 

Green Pear Juice 

Ingredients:

1 pear

1/3 cucumber

2 handfuls spinach

2cm broccoli stem

1 lemon

small piece of turmeric root

Serve cracked black pepper to increase absorption of turmeric and a sprinkling of hemp seeds

Nourishing tip:

Pears are ripening now and well into the winter months. The anti-oxidant nutrients in pears are critical in building up your immune system. Drink pear juice when you feel a cold coming as it nourishes the throat.

 

Image by Rocio Graves-Let It Be Cosy 

 

Written by Suzanne Garaty

About the author Suzanne is a Nutritional Therapist trained in London at College of Naturopathic medicine. She has 25 years experience as a chef and recently trained in raw foods, at a gourmet level with Matthew Kenney. Suzanne’s business is Vital Nutrition which she founded in 2008. She offers private consultancies focusing on diet and lifestyle improvements supporting patients on their journey to optimum health. Her regular cookery workshops are delicious, fun and educational and her cooking skills are available to private clients, on retreats and for chef training.