White Out Cleanse

It’s around this time of year when the cold and flu get tossed around like hot potatoes.  Part of the reason is we are eating highly processed foods during the holidays filled with items that suppress our immune system.  That’s why it’s the perfect time to cut back on some common culprits…

White Sugar

White Flour

White Starches

White Salt


Most of these foods cause mucus to build up in the body and most of them lead to unnecessary inflammation.  By cleansing our diets of these items we are setting up our immune system for success and staying slim through the holidays (who doesn’t love that!)  I give myself a cheat day every so often (because I love pizza!) so that I don’t feel like I am missing out on the holidays festivities but by keeping it to a minimum, I stay in balance.

Will you join me this year?  I will post a recipe to my instagram page, @alikathrine, once a week that you can make at home for yourself or your family.  Most the recipes will be vegan or vegetarian based but you can always add in a protein of your choice for a little extra boost of energy.  Here are some things you CAN eat.

Replace White Sugar with….

Honey, Molasses, Fruit, Dates, Coconut Sugar, Cocoa Powder, Almond or Nut Butter, Cinnamon, Spices, Espresso, etc.

Replace White Flour with….

Whole or Sprouted Grains, Rice, Barley, Quinoa, Oatmeal, Coconut Flour, Corn Tortillas, Cauliflower, etc.

Replace White Starches with…

Sweet Potatoes, Yams, Carrots, Eggplant, Portabella Mushrooms, Kale, Rice Patties, etc.

Replace White Salt with…

Himalayan sea salt (although if you want to go completely sodium free, nix this), Pepper, Olive Oil, Balsamic Vinegar, Red Wine Vinegar, I would avoid too many condiments but you can include Dijon Mustard or Horseradish Sauce to add an extra kick

Replace Dairy with….

Avocados (mash and blend = same consistency), nut milk, chia seed pudding, hemp seeds, vegan cheese, yeast flakes, olive oil, avocado oil, and coconut whipped cream!

Again, give yourself a break here and there (there is no reason to feel guilty about eating a slice of pumpkin pie) but it’s the perfect time to explore some alternatives which you may be surprised, have more flavor than the traditional items.  Also, no need to give yourself an end date.  Participate in the cleanse for as long as it feels right for your body.

Happy cooking!  Please comment below with your favorite healthy holiday recipes.

Categories: Blog

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