Caruso's Health Blog

Find natural approaches to conditions, herbal use and supplements, recipes, fitness inspiration for maintaining a healthy lifestyle.

NUTRITION RECIPES

Avocado Cups with Mexican Salad Recipe

To all our avo lovers, this recipe is for you! Avocado Cups with Mexican Salad Recipe is perfect for an easy wee...

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Grapefruit & Berry Salad

Looking for a quick and easy flavoursome salad? Then this recipe is worth a try! This recipe combines the tangin...

Detoxification is a method of cleansing which has been practiced for centuries around the world, with traditional roots in Ayurvedic, Chinese and Native American medicine. Today, it has become popular, with many approaches including juicing, fasting, oil pulling, colonic irrigation, hydrotherapy, saunas, massage techniques and more. The human body is fascinating with its inherent ability to heal itself, but did you know it also has its own self-regulating system of detoxification? A healthy body has the capability to restore itself and eliminate toxic waste from the body, which can be naturally occurring by-products of metabolic waste such as hormones, or acquired from the external environment such as synthetic chemicals. More than ever, we are being exposed to toxic substances through an urban lifestyle. For example, we find our environment has polluted air; our diets are impact by some of the foods we consume that contain herbicides, pesticides, heavy metals, artificial additives and preservatives, or even the excessive consumption of refined sugars, caffeine, alcohol and nicotine; and our lifestyle habits are susceptible to toxins from cleaning products, skincare products, perfumes and also medications. So What Exactly Is The Process Of Detoxification? Detoxification is the process of the body naturally removing its waste products and toxins, mainly involving the liver, along with other channels of elimination such as the kidneys, digestive system, lymphatic system, skin and lungs. The detoxification process involves three phases, and of these, two are predominantly in the liver which is why it is commonly referred to as the primary detoxification organ. Phase 1 is activated by the exposure to toxins which are converted into smaller molecules and during this, oxidative free radicals are formed which is where the importance of antioxidants come in. In phase 2, six different pathways are involved to transport the water-soluble substances for further filtration and then into phase 3, which involves the excretion of waste through our stools, urination and sweat. Although the body can naturally detoxify itself, the exposure to toxins on a daily basis can create a burden on body systems and organs. If the organ function becomes impaired or the pathways are compromised, this can impact the filtration process, which limits the body's ability to efficiently excrete toxic waste. In-turn this causes toxic substances to accumulate and be stored within the body, making the body as a whole become vulnerable and adversely affecting our health. So by supporting the body with essential nutrients, you can optimise the process of detoxification. What Are Some Signs That Your Body May Benefit From Doing A Detox? Fatigue, headaches, poor sleep, digestive disturbances i.e. bloating, ‘sluggish’ bowels or poor bowel motions, cravings particularly of refined sugars or carbohydrates, over-indulging in food or substances, sensitivity to smell, strong body odour, bad breath, blemished or irritated skin, puffy eyes, allergies, low immunity, trouble concentrating, irritability and fluctuating weight, are all signs that your body may benefit from doing a detox. The inherent detoxification system maintains homeostasis of overall health with the excretion of toxins, a detox program will help support the digestive system and other organs of elimination. What To Include In Your Detox Drinks Detox drinks are high in fibre, antioxidants and make a great tasting addition to your detox program, they replenish the body with essential nutrients that are easily digested and highly absorbable. Antioxidants Antioxidants help to protect cells against the damaging effects of free radicals and provide a defence against harmful substances, often occurring during detoxification processes. Antioxidants can be found in berries, grapes, mangoes, apricots and grapefruit. An important antioxidant for liver health is glutathione, which can be found in vegetables including spinach, kale and watercress. Avocados also contain glutathione plus essential fatty acids which are great for maintaining radiant skin. Antioxidant Smoothie 1 cup of mixed berries ½ cup of baby spinach ½ cup of avocado ½ cup of mango pieces 300mL plant-based milk Alkalising Greens The cruciferous family of vegetables contain nutrients which are essential for detoxification such as sulphur compounds and can be found in broccoli, kale and beet greens – but they don’t always taste great in a smoothie. To increase your intake of natural phytonutrients, try chlorophyll rich foods such as spinach, celery, romaine lettuce, wheat grass, barley grass, alfalfa leaf or sea kelp. Dark leafy green vegetables have an alkalising effect that may help reduce inflammation and stimulate digestive enzymes. For extra benefits, include dandelion greens to support liver health and function. Alkalising Greens Smoothie 1 cup of chopped celery ½ cup of kale ½ cup of dandelion greens ½ cup of beet greens, Swiss chard or baby spinach Optional superfood powders: wheat grass, barley grass, spirulina 300mL of coconut water Fibre When most people think of fibre they think of pre-mixed powders, but it can be found in many fruits and vegetables such as pears, strawberries, apples, raspberries, blackberries, bananas, carrots, avocados, beetroots and almonds. They are excellent sources of fibre and also contain antioxidants and prebiotics. Fibre facilitates the body's detoxification process by improving digestive function and supporting the natural elimination of waste. Natural prebiotics help to support the growth of friendly, or ‘good’ bacteria in the gut and further support bowel elimination of waste. Fibre Smoothie 1 cup of pear ½ cup of chopped banana ½ cup of chopped apple ½ cup of berries 300mL of almond milk Citrus Fruits Citrus fruits are naturally high in antioxidants such as vitamin C, which is beneficial in supporting immune system health, brain function and skin health. They are a source of fibre which also aids in digestion. Citrus fruits include variations of oranges, grapefruits, lemons, limes, kumquat, mandarin and tangerine. For an extra kick, add root herbs such as ginger or turmeric – both have anti-inflammatory properties and ginger is great for digestion. Citrus Fruit Juice 1 ½ cups of orange segments ½ cup of mandarin segments ½ cup of lemon segments A few slices of fresh ginger or turmeric 250mL of water If you are looking to support your body's natural detoxification process by practicing a clean lifestyle and consuming a healthy diet, try one of these yummy and nutritious detox drinks to complement

IN SEASON RECIPES

The Benefits Of Detox Drinks

Detox drinks are high in fibre, antioxidants and make a great tasting addition to your detox program, they reple...

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Michelle's Detox Juice

Looking for a great detox juice you can have daily? This juice recipe is a blend of hydrating veggies and fruits...

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Michelle's Detox Smoothie

Give your body what it needs this winter. Detoxify naturally with our detox smoothie recipe from Caruso's Quick ...

Shakshuka is a famous dish of eggs baked in a smoky, spiced tomato sauce that is thought to have originated in the Middle East or possibly North Africa. It’s delicious, it’s healthy and best of all it’s really easy to make. Just a bit of chopping, a sprinkle of spices, break some eggs...it all goes into one pan. Shakshuka makes a great breakfast dish. Apart from being a bright, spicy start to your day, the eggs are high in protein so they help to keep you feeling full for longer. Tomatoes are rich in antioxidants. And if you mop up the delicious sauce with some good quality whole grain bread you’re getting the additional benefits of fibre and healthy omega-3s. How to make Shakshuka  Serves: 4 Ingredients 1 large onion, halved and thinly sliced 2 tablespoons extra-virgin olive oil 1 large red capsicum, seeded and thinly sliced 2 or 3 garlic cloves, thinly sliced 1 teaspoon ground cumin 1 teaspoon sweet paprika ⅛ teaspoon ground cayenne pepper, or more if you like it hot 400gm can whole plum tomatoes with their juices, coarsely chopped ¼ teaspoon black pepper 4 free range, preferably organic eggs Chopped coriander, for serving Method Using a frying pan that has a lid, heat oil over a medium-low heat Add onion, capsicum and garlic and cook gently until very soft, about 5-8 minutes. Stir in cumin, paprika and cayenne, and cook for another minute Add the tomatoes and simmer until thickened, about 10 minutes. You need a thick tomato sauce to support the eggs in this recipe, so don’t cut the simmering time short! Gently crack each of the eggs into the pan, nestling them into the sauce. Put the lid on the pan, then cook over a low heat for 6-8 mins, or until the eggs are done to your liking. Keep in mind that they’ll continue to cook in the hot sauce after you take them off the stove Scatter with the coriander leaves Shake your shakshuka up a little by trying these variations and extras Try adding chopped up spring onions to the onion for a bit of freshness Sprinkle crumbed feta over the finished dish for some fresh saltiness Add a dollop of natural yogurt for some creaminess Replace the cayenne pepper with harissa for a more complex warmth Serve with sliced avocado for some extra indulgence and a boost of healthy fats Add chickpeas for extra protein

Spanish Baked Eggs 10900729 e8ef 483d 8b66 3dc019f754ae

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How to make shakshuka…a delicious and healthy baked egg dish

Shakshuka is a famous dish of eggs baked in a smoky, spiced tomato sauce that is thought to have originated in t...

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Buffalo Cauliflower Tacos

Looking for a way to enjoy tacos without the guilt? Enjoy a modern twist on traditional meat tacos.

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Alicia's Coconut Date Rolls

Let's face it we all need a delicious, quick and yummy snack to have on the go especially when doing a 7 or 15 d...

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Domenic's Mango Black Bean Tacos

Light, healthy and just the right amount of sweet and savoury, these tacos are made with the freshest ingredients.

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Sugar Detox Recipe: Garlic Prawn Skewers

There's nothing better than the smell of a classic backyard barbecue on a warm spring weekend. Try this deliciou...

1. Coconut Curry Prawns With Greens & QuinoaPrep time: 10 minutes preparation and 20 minutes cooking timeServes: 4Ingredients: 1 tbspn coconut oil 1 onion – finely diced 2 garlic cloves – crushed 5cm length fresh ginger- peeled and julienned 1 tbspn tomato paste 1 tspn medium curry powder 2 tomatoes – diced 1 x 400mls can coconut milk 150g baby spinach leaves 300g raw prawns ½ lime – zest and juiced 2 tbspn fresh coriander – chopped ¾ cup of quinoa Method: In a large fry pan heat the oil and onions, garlic and ginger. Gently cook for about nutes until caramelised. Add the tomato paste and curry powder and cook for a further 2 minutes. Then add in the tomatoes and coconut milk and simmer for 10minutes until slightly reduced. In the meantime, place the quinoa in a fine strainer and rinse. Place the rinsed quinoa in pot and cover with about 1 cup of boiling water. Place the pot on the stove and simmer 12-15 minutes until cooked. Add the prawns to the curry and simmer for 3-4 minutes until pink and cooked through. Stir in the spinach until wilted and season with salt and pepper and the lime juice. Serve with the quinoa and sprinkle with coriander 2. Stuffed Roasted AvocadosPrep time: 10 minutes preparation and 15-20minutes cooking timeServes: 6Ingredients: 3 large avocados –medium ripeness 250g fetta – roughly chopped 10 black pitted olives - sliced 3 tbspn fresh parsley - chopped 3 tbspn of grated parmesan 1 lemon- juiced Salt & pepper Method: Cut avocados lengthways and remove the seeds. Scoop out the avocado flesh and place in a medium-size mixing bowl. Place the avocado shells in a baking tray. In the medium bowl with the avocados place the fetta, olives, parsley and season with salt and pepper. Mix with a fork or large spoon until mixed. Place one large spoonful of the avocado and fetta mixed back into the avocado shells. Once all shells are evenly filled sprinkle each with a little parmesan cheese. Cover and bake in a moderate oven (180°) for 15 minutes, uncover the avocadoes and cook for a further 5minutes until golden brown. Drizzle the lemon juice over the top and serve with brown rice or your favourite green salad.

RECIPES

Winter Warming Recipes: Coconut Prawns & Stuffed Roasted Avocados

Coconut Curry Prawns With Greens & Quinoa Prep time: 10 minutes preparation and 20 minutes of cooking timeServes: 4 Ingredients: 1 tbsp coconut oil 1 onion – finely diced 2 garlic cloves – crushed 5cm length fresh ginger- peeled and julienned 1 tbsp tomato paste 1 tsp medium curry powder 2 tomatoes – diced 1 x 400mls can coconut milk 150g baby spinach leaves 300g raw prawns ½ lime – zest and juiced 2 tbsp fresh coriander – chopped ¾ cup of quinoa Method: In a large fry pan heat the oil and onions, garlic and ginger. Gently cook for about 6 minutes until caramelised. Add the tomato paste and curry powder and cook for a further 2 minutes. Then add in the tomatoes and coconut milk and simmer for 10minutes until slightly reduced. In the meantime, place the quinoa in a fine strainer and rinse. Place the rinsed quinoa in pot and cover with about 1 cup of boiling water. Place the pot on the stove and simmer 12-15 minutes until cooked. Add the prawns to the curry and simmer for 3-4 minutes until pink and cooked through. Stir in the spinach until wilted and season with salt and pepper and the lime juice. Serve with the quinoa and sprinkle with coriander Stuffed Roasted Avocados Prep time: 10 minutes of preparation and 15-20 minutes of cooking timeServes: 6 Ingredients: 3 large avocados –medium ripeness 250g fetta – roughly chopped 10 black pitted olives – sliced 3 tbsp fresh parsley – chopped 3 tbsp of grated parmesan 1 lemon- juiced Salt & pepper Method: Cut avocados lengthways and remove the seeds. Scoop out the avocado flesh and place in a medium-size mixing bowl. Place the avocado shells in a baking tray. In the medium bowl with the avocados place the fetta, olives, parsley and season with salt and pepper. Mix with a fork or large spoon until mixed. Place one large spoonful of the avocado and fetta mixed back into the avocado shells. Once all shells are evenly filled sprinkle each with a little parmesan cheese. Cover and bake in a moderate oven (180°) for 15 minutes, uncover the avocadoes and cook for a further 5minutes until golden brown. Drizzle the lemon juice over the top and serve with brown rice or your favourite green salad.

RECIPES

Winter Warming Recipes: Coconut Prawns & Stuffed Roasted Avocados

There is nothing better in winter than a nice warm hearty soup. It is like a warm hug when the air is cold, frost is on the ground and the winds are blowing. Try these soups to keep warm this winter:Warming Ginger & Pumpkin SoupServes: 4-6Ingredients: 1kg pumpkin - chopped, peeled and deseeded 2 Inch fresh ginger – grated 1 tspn olive oil 1 carrot- large, chopped 1 onion – large, chopped ½ cup red lentils 1 tbspn tamari (salt, yeast and wheat free) Salt and pepper 1 litre water ½ Massel vegetable stock cube Method:1. In a large heavy pot place sauté ginger and onion on a medium heat2. Add the carrot, pumpkin and red lentils3. Then add the tamari, water and stock cube and cook for 30 minutes4. Once vegetables are soft let cooled a bit use a food processor or a hand blender to create the desired smooth consistency.Enjoy!Chilli Tomato and Lentil SoupServes: 2-4Ingredients: 1 onion- large, chopped 2 birds eye chilli- finely chopped 1 tspn olive oil 400g X 2 can tomatoes - chopped 125g red lentils (dry weight) 2 cups Massels vegetable stock Pepper and salt Handful fresh Basil leaves – chopped Method:1. In a large pot place in the oil and sauté the chilli and onions on medium heat.2. Add the tomatoes and break them up slightly.3. Rinse the lentils and drain and add them to the tomatoes.4. Stir in the stock and season with pepper and salt.5. Bring the boil for 30mintues, once the lentils are tender and slightly thickened.6.Remove from the heat and add the fresh basil.7. It can be blended with a hand blender if desired for a smoother consistency.Spicy Black Bean & Chicken SoupServes: 2Ingredients: 2 tbsp olive oil 2 cloves of garlic Small handful of coriander leaves – chopped Juice and zest of 1 lime 2 tsp ground cumin 1 tsp chilli flakes 400g can chopped tomatoes 400g can black beans (drained and rinsed) 600mls chicken stock 175g kale leaves – shredded 250g free-range chicken – cooked and shredded Method:1. In a large heavy pot place, the oil and gently cook the garlic and lime zest and on medium heat.2. Cook for 2 minutes and add the cumin and chilli flakes.3. Add a can of tomatoes, beans and chicken stock.4. Bring to the boil for 10-15minutes.5. Using a potato masher roughly crush the beans in the pot.6. Stir in kale and chicken simmer for 5-8 minutes.7. Add the lime juice and coriander.8. A little more water can be added if required.Enjoy!

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Winter Warming Soups

There is nothing better in winter than a nice warm hearty soup. It is like a warm hug when the air is cold, fros...

RECIPES

Roasted Vegetable Skewers

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Minestrone Soup

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Sugar Detox Recipe: Guacamole

Pesto is a delicious green sauce originally from Genoa, Italy. Traditionally it is made with garlic, pine nuts, salt, fresh basil and a hard cheese such as pecorino and blended together with olive oil. This fresh sauce is then mixed into cooked pasta. However, there are many types of variations on this amazingly bright green sauce and there is nothing better than fresh homemade pesto. It will keep for some time, stored in an airtight container and kept in the fridge.Classic Pesto 2-3 cloves of Garlic 1/3 cup Pine nuts – lightly roasted in the oven 1-2 large bunch of fresh Basil Pinch of Salt 60grams of Pecorino or strong Parmesan Olive oil Ideally, it is easy to make pesto using a food processor. If you do not have a food processor you can use a stick blender or mortar and pestle. Peel the garlic and combine it with the pine nuts into the food processor, blitz until it forms a smooth paste. Then add the basil, cheese, salt and a little oil, again blitz for 2-3 minutes until it is well combined. Keep adding olive oil as you go until you get the desired consistency. The pesto should be like a thick sauce and the amount of olive oil you add will give you the thickness you desire.Creamy Macadamia Pesto 2-3 clove of Garlic 1/3 Macadamias nuts – lightly roasted in the oven 1-2 large bunches of fresh Basil Salt Olive oil This version is really a creamy indulgence and vegan friendly. As macadamia nuts have a creamier, richer nutty taste and a harder nut, the final pesto is a little lumpier.Follow the basic directions as above, remembering the olive oil will give you the desired consistency.Super Green Pesto 2-3 cloves of Garlic 1/3 cup of Walnuts – lightly roasted in the oven 3 cups of Kale – chopped and packed Salt 1 Lemon – juiced Olive oil Place the garlic and nuts into a food processor until blended. Add the kale, salt and lemon juice. Blend it a little again, then add the olive oil and blitz until to achieve the desired consistency, adding more olive oil as you go.Pesto can be tossed through warm pasta, zoodles (zucchini noodles), spread onto your favourite toast or onto some steamed veg. It is really so versatile.Here are some other substitutes which can be used: Pine nuts – using other nuts or seeds to achieve a creamier or stronger taste. You can use walnuts, pecans, cashews, brazil nuts and pumpkin seeds, to name a few. Olive oil – You can experiment with other good clean oils such as macadamia oil, hemp oil, avocado, coconut or a combination of a few. Basil- whilst basil has a distinct classic taste you could try some other greens such as: parsley, coriander, sage, Thai basil or other leafy greens. Or even try adding some chilli to give your pesto a kick!Benefits of some Pesto ingredients:Garlic is a great addition to any dish. It can help to support and enhance your immune system. Garlic really is great for the upper respiratory system.Basil is native to the South-East regions of the world, although many European countries have adopted it as their own. Basil is high in vitamins C, K and A. It also has good levels of manganese and iron.Good fats found in nuts, oils and seeds having varying levels of Omega 3, 6 and 9. Macadamia nuts and almonds have the highest content of Omega 3. Good or healthy fats have a positive effect on the immune system by reducing pro-inflammatory markers and modulating immune cell response.Make sure you eat healthy, real, fresh foods to help support your immune system and try some of these great pesto recipes!

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Green Pesto Recipes

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Easy 30 Minute Chicken Curry

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Cauliflower based pizza

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Immune booster juice

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Sugar Detox Recipe: Almond and Chia Spirulina Balls

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Sugar Detox Recipe: High Protein Pancakes

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Sugar Detox Recipe: Salmon and Cauliflower Mash

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Sugar Detox Recipe: Beef and Fried Vegetable

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Must Try Berry Beauty Smoothie Bowl Recipe

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Franks Eat to Live Salad

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Green dragon smoothie bowl

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Spanish Baked Eggs

Spanish baked eggs are a great choice for a flavoursome brekkie, lunch or dinner. Not only are they delicious bu...

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Blue Mermaid Chai

Summer is a time for simple and easy meals! Here, Suzanne Robinson from 'Mummy to Twins Plus One' shares one of her favourite recipes: Beef, Veggie & Haloumi Salad. "Holidays and hot days mean that you really don't want to spend ages preparing a meal for everyone. I love fresh produce and of course getting a meal on the table quickly is always a winner in my book." Ingredients: A pack of salad leaves from your local supermarket. Or you can make your own from lettuce and other yummy different salad leaves. I used a mixed salad leaf pack from Woolies, as it was a quick way to make this meal. This salad pack comes with Kale, Spinach, Chard, Carrot, Beetroot and Cabbage. Olive oil butter or Olive Oil for the fry pan Beans Red Capsicum Broccolini, I used 9 stalks Soy Sauce Chilli Flakes Haloumi, the one I used was a cracked pepper Haloumi. Lemon Juice to drizzle over the cooked Haloumi. Having a great mixture of different leaves, and vegetables means that you will get your daily serve of vegetables with one meal. This recipe will serve around 2 people with a big bowl of salad. If it is a smaller bowl you could possibly get 4 serves out of this mixture. You can make a bigger or smaller amount depending on how many you are cooking for. Method 1.Put the salad leaves into a big bowl for serving. Once you have completed the other ingredients you can then add it to the bowl and mix. 2.Cook the beef in a fry pan or on the BBQ. I made sure that the beef was cooked to give a BBQ effect. When the beef is partly cooked add the soy sauce. I just added a drizzle for flavour. Once the beef is cooked take it out and add to the salad bowl with the leaves. Then mixed it in with the other ingredients. 3.Cut up the broccolini, beans and capsicum and then cook a bit on the fry pan. I added a little bit of chilli flakes. Not too much. You can do this step if you like or leave it out. Once all cooked put in the bowl with salad leaves, and beef. 4.Now cut up the Haloumi and cook on the fry pan. You might need to clean the fry pan before you do this step. I gave my fry pan a quick rinse and wash. If you do this when the fry pan is hot take care. 5.After the Haloumi is cooked, drizzle some lemon juice on them and add to the salad bowl with the other ingredients. Mix all ingredients together and then serve. The lemon juice makes the Haloumi taste amazing. You can get plain Haloumi or ones that have pepper or chill in them also. It is up to you which one you prefer. 6.Cut up the Haloumi into smaller squares so that it can be added to the salad. 7.Now put into other bowls to serve and enjoy! You can add whatever you have in the fridge. This recipe easily works with anything you have available. Chicken If you prefer a vegetarian option, add Tofu. More vegetables are great to add to the salad, pumpkin, tomatoes, and bok choy. How about adding fish to the salad? Tuna or grilled fish would be ideal, it is up to you and what you prefer. Seeds and nuts are great ingredient to add as well. The addition of seeds or nuts gives a nice crunchy texture to the salad. Make sure to add these just before you serve, if you have warm or hot ingredients mixed with the leaves it might reduce the crunchiness of the nuts. This recipe can be for a lunch or dinner, and is perfect for a BBQ with friends and family. About our Guest Blogger! Suzanne & her beautiful children. Suzanne Robinson is the mummy behind Mummy to Twins Plus One. Suzanne lives in Blue Mountains just outside of Sydney. She is a mum to twin girls & a baby boy and yes three kids keep Suzanne extremely busy. Suzanne is a blogger, writer, speaker, organiser of all, creative, and loves having fun with the family. Mummy to Twins Plus One covers everything from parenthood, ideas for dinners, parenting fails, giveaways, competitions, and some great craft and DIY ideas. Suzanne has a degree in Communications and a Masters in Project Management. To find out more about Suzanne and her fun filled adventures with her family, head to http://mummytotwinsplusone.com/