Broccoli and Arugula Soup

Ingredients

1 tablespoon olive oil
1 clove garlic, thinly sliced
1/2 yellow onion, roughly diced
1 head broccoli, cut into small florets
2 1/2 cups water
1/4 teaspoon coarse salt
1/4 teaspoon black pepper, freshly ground
3/4 cup arugula (watercress would be good, too)
1/2 lemon

 

Directions

  1. Heat the olive oil in a medium nonstick saucepan over medium heat. Add the garlic and onion, and sauté for just a minute or until fragrant.
  2. Add the broccoli, and cook for 4 minutes or until bright green.
  3. Add the water, salt, and pepper; bring to a boil; lower the heat; and cover. Cook for 8 minutes or until the broccoli is just tender.
  4. Pour the soup into a blender, and puree with the arugula until quite smooth. Be very careful when blending hot liquids; start slowly, and work in batches if necessary (you don’t want the steam to blow the blender lid off). Serve the soup with a bit of fresh lemon.

 

broccoli soup

 

5 day Detox before you RE-tox Shopping List

Basic Shopping List

General:

  • Organic apple juice – get the cloudy one not the clear one
  • Organic olive oil
  • Herbamere salt
  • Miso
  • Organic honey
  • Balsamic vinegar
  • Olives
  • Goat’s milk yoghurt
  • Brown rice
  • Wild rice
  • Organic vegetable stock
  • Organic frozen peas
  • Organic oats
  • Rye crackers
  • Free range eggs x 6
  • Sea Bass 250gms – from the sea not farmed

Vegetables 

  • Spinach
  • Celery
  • Carrots
  • Avocados
  • Lettuce – mixed and iceberg
  • Fennel
  • Mushrooms
  • Tomatoes / Cherry Tomatoes
  • Red Cabbage
  • Zucchini
  • Cucumber
  • Capsicum
  • Rucula
  • Onion
  • Asparagus
  • Broccoli
  • Spring onion

Herbs 

  • Alfalfa sprouts. bean sprouts or others – onion sprouts are good as they add taste
  • Chives
  • Coriander, Basil and any other fresh herbs you might like

Nuts 

  • Almonds
  • Hazelnuts
  • + seeds of your choice that you can supplement

Fruit

These are the fruits in the cleanse you could also substitute watermelon, grapes, mango, kiwi

  • Apples
  • Pears
  • Raspberries
  • Bananas
  • Strawberries
  • Lemons

Preparing for the 5-day Detox before you RE-tox

December 4, 2014

So, you’ve decided to do our 5 day Detox before you RE-tox, congratulations!

Below you will find information about how to prepare yourself for the detox to suit your goals.

Friday we will post the your shopping list.

Don’t hesitate to contact us should you have any questions!

The next thing we need to do together is realise how many calories your body needs a day to be healthy during the detox.

Do you want to:

  • Loose weight
  • Gain weight or
  • Maintain your current weight?

The way we work this out is by calculating your Basal Metabolic Rate (BMR) – or the amount of calories a day that your body needs just to live.

Basically it is a simple question of how many calories you put in your body compared with the amount of calories burned.  Your BMR + the energy you use to live and carry out your daily routine and exercise programs.

If you would like to know what your BMR is you need to send via email to mandy@psaustralia.com your:

  • Weight
  • Height
  • Age
  • And whether you want to loose, gain or maintain your weight

Our base detox diet is based on:

  • 1200 calories

Once you know your BMR you will need to add calories to achieve you goal using the Calorie Counter.

5 day calendar

  • Day 1 Raw Food Only
  • Day 2 Raw Food Only
  • Day 3 Raw and Cooked Food
  • Day 4 Raw and Cooked Food
  • Day 5 Raw and Cooked Food

The full menu for our 5-day Detox is available here on our site free of charge.

5 day Detox before you RE-Tox Menu

Menu – Day 1  – RAW 1200 calories

green smoothie

Breakfast

On rising a warm glass of water with ½ lemon squeezed

Green Smoothie (2-3 cups)

  • 1 cup organic apple juice
  • 1 cup spinach (packed)
  • 3 x stalks celery
  • 1 x medium apple
  • ½ cup water

Morning Tea

1 small carrot

21 hazelnuts

Lunch

Avocado Salad

  • 1 cup shredded lettuce or baby spinach leaves
  • 1/2 medium avocado
  • 1 1/2 sticks celery chopped
  • ½ fennel bulb
  • ½ cup alfalfa
  • 1 tbsp chopped chives
  • 1 tbsp olive oil
  • ½ lemon (juice)

PastedGraphic-2-page-001

Afternoon Tea

1 small banana

1 tsp honey

Dinner

Miso Soup

  • 1 tbsp miso
  • 10 leaves spinach
  • 4 mushrooms thinly sliced
  • 2 cups water
  • 2 tbsp chopped coriander

miso soup

Cabbage Salad (Red Cabbage Coleslaw)

  • 1/2 small zucchini grated
  • 1/2 medium carrot grated
  • 1 cup red cabbage grated
  • 1 tbsp chopped coriander
  • 1 tbsp olive oil
  • 1 tbspn red wine vinegar
  • (Herbamere and black pepper to taste)

Dressed Avocado Halves

  • ½ medium avocado
  • 1 tbsp chopped chives
  • 1 tsp olive oil
  • 1 cherry tomato diced

Dessert

  • 1 cup berries
  • ½ tbsp. honey

Daily Water Intake: 8 10 x glasses -  inclusive of herbal teas

Menu – Day 2  – RAW 1200 calories

Breakfast

On rising a warm glass of water with ½ lemon squeezed

Green Smoothie (2-3 cups)

  • 1 cup organic apple juice
  • 1 cup spinach (packed)
  • 3 x stalks celery
  • 1 x medium apple
  • ½ cup water

Morning Tea

1 small banana

1 tbsp honey

Lunch

PastedGraphic-4-page-001Lettuce Wraps

  • 2 small carrots (grated)
  • 1 small cucumber finely sliced
  • 4 mushrooms – sliced
  • ½ avocado
  • 2 large iceberg lettuce leaves
  • ½ tsp balsamic vinegar
  • 1 tbsp chives
  • 12 olives

Afternoon Tea

1 glass apple juice

10 almonds

1 tsp honey

Dinner

Vegetable Pasta

  • 1 x small zucchini sliced into pasta chips

HINT: if you have a vegetable spiral maker you can make zucchini spaghetti.  Soak for 30 minutes in a small amount of salt and lemon and then squeeze with in a clean tea towel to remove all the liquid and it will be al dente!

Sauce

  • 4 cherry tomatoes
  • 1 medium tomato chopped
  • 10 olives
  • ¼ glove garlic
  • 1 tsp olive oil
  • 1 cup spinach – finely chopped
  • 1 tbsp chives – finely chopped
  • 2 tbsp chopped red capsicum

PastedGraphic-5-page-001

Fennel Salad

  • ½ fennel bulb – finely sliced
  • 1 tsp olive oil

Rucula and Pear Salad (2 persons)

  • 1 cup arugula lettuce
  • 1 small green pear
  • 1 tsp olive oil
  • ½ tsp balsamic vinegar

Dessert

  • 1 cup berries
  • ½ tbsp. honey

Daily Water Intake: 8 – 10 x glasses -  inclusive of herbal teas

Menu – Day 3  – RAW AND COOKED 1200 calories

Breakfast

On rising a warm glass of water with ½ lemon squeezed

Green Smoothie (2-3 cups)

  • 1 cup organic apple juice
  • 1 cup spinach (packed)
  • 3 x stalks celery
  • 1 x medium apple
  • ½ cup water

Morning Tea

1 small banana

1 tsp honey

Lunch

  • 1 cup mixed brown and wild rice
  • 2 cups steamed vegetables
  • (zucchini, carrot, squash, broccoli)
  • 1 tbsp olive oil
  • sea salt to taste

Afternoon Tea

Choose one:

  • 1/2 small avocado
  • ½ fennel bulb
  • 10 hazelnuts

Dinner

Vegetable Soup

  • 500ml Vegetable stock

HINT: You can buy amazing organic vegetable stocks from you local organic store.  This soup should take you no more than 15 minutes to prepare and make!

  • 1/2 zucchini grated
  • ¼ onion sliced
  • 1 small carrot grated
  • 1 cup spinach thinly chopped
  • 1 cup peas
  • 3 spears of asparagus
  • 1/2 cups broccoli chopped
  • 1/2 tbsp basil chopped

HINT:  Make enough soup for tomorrow’s lunch!

Dessert

1 cup berries

½ tbsp. honey

Daily Water Intake: 8 – 10 x glasses -  inclusive of herbal teas

Menu – Day 4  – RAW AND COOKED 1200 calories

Breakfast

On rising a warm glass of water with ½ lemon squeezed

Green Smoothie (2-3 cups)

  • 1 cup organic apple juice
  • 1 cup spinach (packed)
  • 3 x stalks celery
  • 1 x medium apple
  • ½ cup water

OR

Stewed apples, toasted oats, and yoghurt

  • 1 granny smith apple steamed
  • 2 tbsp goats milk yoghurt
  • 1 tsp honey
  • 2 tbsp oats-pan toasted

HINT:  Add an extra apple to your steamed apples and save for dessert tonight!

Morning Tea

  • 8 olives
  • 2 rye crackers
  • 1/2 small avocado

Lunch

PastedGraphic-7-page-001Green Vegetable Soup

  • 2 cups vegetable stock
  • 1 small zucchini sliced
  • 2 cup spinach
  • 1/2 cup peas
  • 2 tablespoons of chives to garnish
  • dash of balsamic

OR

Last night’s left over soup!

Afternoon Tea

1 small carrot

10 hazelnuts

Dinner

Stir Fried Vegetables

  • 1 cup broccoli
  • 1/2 cup peas
  • 1 cup red cabbage
  • 1 small spring onion
  • 4 mushrooms sliced
  • 1 cup wild rice
  • 1 cup brown rice
  • 2 tbsp basil chopped

PastedGraphic-6-page-001

Dessert

  • ¼ cup of stewed apples
  • ½ cup goats milk yoghurt
  • 1 tbsp. honey

Daily Water Intake: 8 – 10 x glasses -  inclusive of herbal teas

Menu – Day 5  – RAW AND COOKED 1200 calories

Breakfast

On rising a warm glass of water with ½ lemon squeezed

Green Smoothie (2-3 cups)

  • 6 strawberries or ½ cup of berries
  • 1 small apple
  • 1 small pear
  • 1 cup spinach
  • 1 glass apple juice

OR

PastedGraphic-8-page-001Egg white and spinach omelette

  • 5 egg whites
  • 1 packed cup spinach
  • 3 mushrooms
  • 1 tsp olive oil

Morning Tea

1 small apple

10 hazelnuts

Lunch

Lettuce Wraps

  • 2 large iceberg lettuce leaves
  • 1 cup minced lettuce leaves
  • 1 small carrot thinly sliced
  • 2 celery sticks thinly sliced
  • 1 cup alfalfa
  • 1/2 small avocado
  • 10 olives

Afternoon Tea

PastedGraphic-9-page-0012 rye crackers

1/2 small avocado

12 olives

Herbamare salt for seasoning

Our favorite rye crackers!

Sweet Potato/Tomato Onion Pan Cooked

  • 1 small tomato
  • ½ medium red onion
  • ½ tsp balsamic
  • 1 small sweet potato
  • 2 tbsp olive oil

Salad Cucumber

  • 1 cup lettuce
  • 1/2 cup spinach
  • ¼ cup capsicum finely diced
  • ½ fennel bulb finely sliced
  • 1/2 small cucumber finely diced
  • 1 stick celery finely diced
  • 1 tbsp olive oil
  • ½ tsp balsamic vinegar

1 small piece of sea bass (250  gms) lightly pan fried

1/2 tbsp olive oil

Dessert

  • ½ cup blueberries
  • ½ cup goats milk yoghurt
  • 1 tbsp. honey

PastedGraphic-10-page-001

Daily Water Intake: 8 – 10 x glasses -  inclusive of herbal teas

Calorie Counter

December 4, 2014

Download our Calorie Count Detox guide.

5-day Detox before you Re-tox | La Desintoxicación antes de la Re-intoxicación de 5 día

December 1, 2014

Welcome to Studio Australia Barcelona’s 5 day Detox before you RE-tox this festive season!

Starting on December 8th

In preparation we need to ask you a couple of questions:

Why are you doing this cleanse?

  • Do you care about yourself enough to give yourself a gift of health?
  • Do you want to balance your body through diet and nutrition?
  • Do you want to allow your body through this process to repair and heal itself?

Are you committed?

  • Can you make the sacrifice for just 5 days?
  • Are you organized enough to ensure that you shop and prepare your food each day?
  • Can you say NO to socializing for just 5 days?

If you answered YES to all of these questions let’s start preparing!

Rewards

Here are 5 REWARDS you will gain from restoring balance to your body:

  • Weight loss, weight gain or maintenance of your ideal weight
  • Elimination of toxins
  • Reviving your beauty
  • Increased energy 
  • Change of habits especially addictions to sugar, caffeine, alcohol, nicotine and junk foods

Your current health.

If you have health problems, or are on prescription medicine you should consult your doctor before attempting any cleansing or detoxification programs.  Do not cleanse during pregnancy or nursing.

Reduce your vices now.

On this detox you are not allowed to consume:

  • CAFFEINE
  • ALCOHOL
  • ANIMAL PROTEIN
  • PROCESSED FOOD – basically anything that comes in a packet!
  • SUGAR

Over the next 7 days we would like you to reduce or even stop consuming these foods, SO clean out the cupboards, start drinking more water, substitute herbal teas for coffee or your caffeinated drinks, reduce your alcohol by half and eat fish not meat this week and stop eating any sweets or foods with refined sugars.

Why?  Because this will help you to avoid a strong reaction from the body once you start detoxing.

Now all you need to do is keep following us this week as we guide you through to starting your detox on Monday.

COMING UP:

  • Shopping list guidelines
  • Menu selections
  • How to decide which menu is for you
  • Recipes
  • Hints

 

detox foods


Bienvenidos a La Desintoxicación antes de la Re-intoxicación de 5 días de Studio Australia Barcelona durante éstas fiestas navideñas!

Empezando el 8 de diciembre

En preparación tenemos que preguntarte algunas cosas:

¿Por qué estás haciendo esta limpieza?

  • ¿Te cuidas a ti mismo lo suficiente para darte el autoregalo de salud?
  • ¿Quieres equilibrar tu cuerpo a través de la dieta y nutrición?
  • ¿Quieres permitir que tu cuerpo se repare y se cure a través de este proceso?

 ¿Puedes comprometerte?

  • ¿Puedes hacer el sacrificio por sólo 5 días?
  • ¿Puedes organizarte lo suficiente para asegurar que compres y prepares tu comida cada día?
  • ¿Puedes decir NO a socializar por 5 días?

Si contestate a todas de estas preguntas, vamos a empezar la preparación!

Premios

Aquí son 5 PREMIOS que ganarás por restaurar el equilibrio a tu cuerpo:

  • La pérdida de peso, la subida de peso o el mantenimiento de tu peso ideal
  • La eliminación de toxinas
  • Reviviendo tu belleza
  • El aumento de la energía
  • El cambio de los hábitos particularmente la adicción al azúcar, cafeína, alcohol, nicotina, y comida chatarra

Tu salud actual.

Si tienes cualquier problema de salud o estás tomando prescripciones médicas, deberías consultar a tu médico antes de empezar una limpieza o programa de desintoxicación. No hagas una limpieza durante el embarazo o si estás dando el pecho.

Reduce tus vicios ahora.

Durante esta desintoxicación, no está permitido consumir lo siguiente:

  • LA CAFEÍNA
  • EL ALCOHOL
  • PROTEÍNAS ANIMALES
  • ALIMENTOS PROCESADOS – básicamente cualquier cosa que viene en paquete!
  • EL AZÚCAR

Durante los próximos 7 días, nos gustaría que reduzcas o hasta dejes de consumir estos alimentos. Así que, limpia las alacenas, empieza a beber más agua, sustituye el café o tus bebidas con cafeína por té herbal, reduce tu consumo de alcohol a la mitad y come más pescado en vez de carne esta semana. Además, deja de comer las comidas azucaradas y el azúcar refinado.

¿Por qué? Porque esto te ayudará a prevenir una reacción fuerte de tu cuerpo en cuanto empieces la desintoxicación.

Ahora sólo necesitas seguirnos esta semana mientras te guiamos hasta el inicio de tu desintoxicación el lunes.

PROXÍMAMENTE:

  • Selecciones de la carta
  • Cómo decidir cuál carta es para ti
  • Guía de compras
  • Recetas
  • Sugerencias

Day #4: Dinner

October 1, 2014

Dinner on Day 4 of our #globalcommunitydetox Dorada – or sea bream – Fresh caught fish pan fried in a little ecological olive oil and sea salt with green salad – lettuce, fennel, chives, avocado and capsicum. Olive oil and lemon dressing with herbamare. Low calories, satisfying and fresh.

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Day #4: Breakfast

October 1, 2014

Day 4 of our #globalcommunitydetox Cooked food! Breakfast this morning….Free range egg white and spinach omelette. Yum!

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Probiotic Supplement

October 1, 2014

We recommend you take a probiotic supplement each day while doing the #globalcommunitydetox. Help to rebuild the good bacterial flora and support your immune system while you detox. We use nature’s plus. Always take according to the label or under guidance.

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Detox Snack

October 1, 2014

The perfect Detox snack for morning or afternoon tea. Just loving these baby avocados! Not too many hazelnuts if you’re watching your weight. 21 nuts = 178 calories!

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