A top nutritionist has shared her favorite ‘cleanse bowl’ recipe as a healthy alternative to the restrictive diets and harmful juice fasts that many undertake in a new year.
JSHealth Founder Jessica Sepel’s bowl features avocado, beets, spinach, and butternut squash and is designed to be an easy reset for your interior.
“It’s about supporting your body with nourishing nutrients,” Jessica said.
‘This bowl is full of liver-loving goodness. Rich in antioxidants and healthy fats, it’s an incredibly nutritious meal. Serve it with the protein of your choice.’
To start, preheat the oven to 180°C or 360°F and line a baking sheet with parchment paper.
A top nutritionist shared her favorite ‘cleanse bowl’ recipe as an alternative to restrictive diets and harmful juice fasts
Recipe: How to Make Jessica Sepel’s Liver-Loving Cleansing Bowl
Ingredients
¼ butternut squash
1 tablespoon extra virgin olive oil
¼ cup (45g) quinoa, rinsed
½ avocado, cubed
1 carrot, grated
1 beet, grated
2 handfuls of baby spinach
sea salt, to taste
1 teaspoon sesame seeds, to serve
1 teaspoon chili flakes, to serve
Bandage
1 tablespoon of tahini
1 tablespoon extra virgin olive oil
1 teaspoon of turmeric
½ lemon, in juice
Method
1. Preheat oven to 180°C or 360°F. Line a baking tray with parchment paper.
2. Cut the squash into long wedges and place them on the baking sheet. Drizzle with olive oil. Place in the oven for 35-40 minutes, or until the squash is fully cooked and slightly caramelized.
3. Cook quinoa according to package directions.
4. Meanwhile, prepare dressing by adding all dressing ingredients to a small bowl and whisking until combined.
5. To serve, divide cooked quinoa, avocado, shredded carrot, beets, spinach, and roasted butternut squash between bowls. Drizzle over dressing and finish with a pinch of salt, sesame seeds, and chili flakes.
Then cut the squash into long wedges and place them on the baking sheet before drizzling them with olive oil.
Put the tray in the oven for 35-40 minutes, or until the pumpkin is cooked through and slightly caramelized, and cook the quinoa according to the package instructions.
Meanwhile, prepare the dressing by adding tahini, olive oil, turmeric and lemon to a small bowl and mix until combined.
To serve, divide the cooked quinoa, avocado, shredded carrot, beets, spinach, and roasted butternut squash between bowls.
Jessica recommends serving with animal protein, lentils, chickpeas, beans, eggs, tempeh, or tofu for a perfectly balanced meal.
Drizzle over dressing and finish with a pinch of salt, sesame seeds, and chili flakes.
Jessica recommends serving with animal protein, lentils, chickpeas, beans, eggs, tempeh, or tofu for a perfectly balanced meal.
Jess, who shares practical health tips while running her multi-million dollar vitamin and health empire. he also recently revealed his top nine ‘golden rules of health’ for 2022.
He said that diets “are not designed to be sustainable” and that the pressure to follow the “perfect” program often leads to failure.
“You don’t need a diet resolution to live a healthy life, you just need to create positive habits, rituals and routines, and make a few small changes each week,” she said. wrote.
‘Putting yourself on a crazy diet will only last for the short term. There is a much simpler way to achieve your best health and peace of mind. We have to start thinking of healthy living as a long-term and forever situation. A lifestyle, not a diet.
Trying a new exercise and committing to doing it once a week is a great way to stay motivated and get fit without the pressure of a strict challenge.
1. ONE STEP AT A TIME
Jessica says it’s important to remember that you don’t have to do everything at once.
“Remember that the journey to better health is not something that happens overnight,” he said.
“Even if you start your journey in winter, you’ll already feel revitalized come summer.”
2. TRY A NEW EXERCISE
Trying a new exercise and committing to doing it once a week is a great way to stay motivated and get fit without the pressure of a strict challenge.
“Gradually increase your exercise to two or three times a week and slowly build the habit,” Jessica said.
‘Remember that exercises don’t have to be strenuous and can be as simple as walking in the park.’
3. BE KIND TO YOURSELF WHILE YOU TRY NEW THINGS
Going into any target with an overly competitive mindset can be your downfall.
“You may not be the best at your first (or second) Pilates class, but it’s important to remember that every little step you take helps you lead a happier, healthier life,” Jessica said.
4. BOOST YOUR GREENS
Jessica recommends boosting greens whenever possible.
“You can do this by experimenting with different products and trying to eat in season – it’s cheaper and nature gives us what we need at different times of the year,” he said.
Seasonal summer vegetables include asparagus, cucumbers, celery, zucchini, and peas.
Recipe: How to Make Jessica Sepel’s Nachos Nourish Bowls
Ingredients
2 teaspoons of extra virgin olive oil
¼ red onion, minced
1 clove garlic, crushed
2 teaspoons cumin powder
2 teaspoons of sweet paprika
1 can (400g) black beans, rinsed and drained
1 head romaine lettuce, shredded
2 handfuls of corn chips
½ cup corn kernels, we use frozen
½ avocado, mashed
3 tablespoons Greek yogurt, optional, or dairy-free coconut yogurt
1.4 oz (40 g) shredded cheddar cheese, omit for dairy-free
6 slices of jalapeno
sauce
10 cherry tomatoes, quartered
½ cucumber, diced
1/8 red onion, minced
½ lime, juiced
1/8 bunch of coriander, leaves crushed
Method
1. Heat extra virgin olive oil in a nonstick skillet over medium-high heat. Add red onion, garlic, cumin and paprika and sauté for 2-3 minutes or until onion has softened.
2. Add the black beans to the pan with a splash of water. Season with sea salt and black pepper. Saute for 3-4 more minutes.
3. To make the sauce, combine all ingredients in a small bowl and stir to combine. Season with sea salt and black pepper.
4. To assemble your nacho bowl, place shredded romaine lettuce and corn chips in bottoms of 2 serving bowls. Add bean mixture, corn kernels and salsa. Top with mashed avocado, Greek yogurt, cheddar cheese, and jalapeño slices.
5. BE HEALTHY ON A BUDGET
“Be cost effective by taking care of your health where you can,” Jessica said.
‘Browse different gyms and see what additional value your health insurance could offer you.’
6. AVOID ALCOHOL AND STIMULANTS
Jessica follows a balanced approach and moderates her alcohol and caffeine intake.
“They can cause you to make unhealthy choices without even realizing it. Although it’s tempting to hibernate with a bottle of red wine in the evening, try swapping it for an herbal tea,” he said.
Your body will thank you! As with everything, cut back slowly: health is a journey and a lifestyle, not a fad.
Jessica follows a balanced approach and moderates her alcohol and caffeine intake.
7. GET YOUR FAMILY AND FRIENDS ON BOARD
Jessica recommends sharing any new recipes or workouts you’re trying with the people you love.
“This will make the journey to better health more fun and will hold everyone accountable for sticking to their plans,” he said.
The health guru often shares her favorite recipes on her social media and website.
8. EXPERIMENT IN THE KITCHEN
If you’re making an effort to eat more vegetables, try grilling or steaming them instead of frying them.
Investing in an air fryer is a great way to find kitchen inspiration and try new and innovative recipes.
9. BELIEVE YOU CAN DO IT
“You are powerful and you can live the life you’ve always wanted, without question,” Jessica concluded.
‘It only brings out positive thoughts. Thinking that way takes practice, but what have you got to lose?
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