Colds and Flu
- 6 litres of cold, filtered water or enough to cover the chicken (I recommend using a very large pot so you get lots of broth).
- 2- 3 FRESH organic chicken carcasses and skin-less chicken meat (1kg of chicken in total). (skinless chicken is necessary to reduce histamines)
- 2 onions, quartered (if salicylate intolerant, use leeks and spring onions)
- 1-2 carrot, quartered (if salicylate intolerant, use swede)
- 3 sticks of celery
- Several sprigs of fresh thyme (omit if salicylate intolerant)
- A bunch of parsley
- A generous pinch of celtic, rock, Himalayan or sea salt
- 2 tbsp apple cider vinegar (omit if salicylate intolerant)
- Place the meat, water and vinegar in a large saucepan, cover with a lid and let stand for 30 minutes. This will give time to the vinegar to start drawing minerals from the bones into the water.
- Bring to the boil.
- Over the next half hour, a foam-like scum will rise to the surface. Skim it several times.
- When no more foam is surfacing, add the vegetables, thyme and and salt and reduce heat to simmer.
- Cook for 2-4 hours.
- Ten minutes before the end add the parsley. This will increase the mineral content of the broth.
- After cooking, remove carcasses and veggies with slotted spoon and strain into a container.
- The broth can then be stored in pint-sized glass containers in the fridge. Chill well before freezing.
- 1 onion, diced into pieces or sliced into slices
- 4-5 cloves garlic, crushed
- Raw, unfiltered honey, or a combination of raw honey and Manuka honey, (enough to cover the onions and garlic)
- In a jar or pot (if heating, see below), place your onions and crushed garlic cloves.
- Pour in the honey until the onions and garlic are covered.
- Either leave to steep for a few hours (or overnight) or
- Place the pot over a very low heat (don’t heat too much or you will lose all the healing properties of the honey)
- Cook for 30-60 minutes. When the onions and garlic soften, and the honey becomes more liquefied, you know that your syrup is ready.
You can either leave the onion and garlic pieces in the syrup or simply strain the syrup through a fine mesh strainer. Store it in a jar in your fridge and use it freely.
1 small onion, chopped
2 cloves of garlic, smashed
1 cup shiitake mushrooms, sliced (or regular if shiitake unavailable)
½ chilli, sliced (use more or less depending on how spicy you like it)
1 tablespoon coconut or rice bran oil 1 Tblespn of dried wakame reconstituted in a bowl of water
1 carrot, chopped
1 rib celery, chopped
5cm piece of ginger, peeled 5cm piece of turmeric root 1 bay leaf
2 1/2 litres water
1/2 cup loosely packed coriander leaves 1/4 cup fresh parsley, roughly chopped
1 cup spinach and/or kale
1 tspn sea salt
juice of ½ a lemon
Tamari to taste
1 Tblespn of organic light miso paste
1 tspn spirulina
- Heat the oil and sauté the onions, garlic, chilli and mushrooms together until soft.
- Drain the water off the wakame and combine with carrots, celery, ginger, turmeric and water in a pot, bring to a boil, and then simmer 45 minutes.
- Remove from heat and strain.
- Combine broth with sautéed mushroom mixture, coriander, spinach, kale, lemon juice, sea salt, tamari, miso and spirulina.
- Allow the heat of your broth to wilt the coriander, parsley, spinach and kale.
- Ladle into bowls or mugs and enjoy the spicy aroma of this fabulous gut-healing broth.
Prep Time: 15 minutes • Cook Time: 1 hour 15 minutes
- 1-2 non-oily fish carcasses from cod, sole, haddock, hake, etc.
- 1 Tbs. ghee or butter (use coconut oil for dairy free option)
- Vegetables: 1 onion or leek, 1-2 carrots, 1-2 celery stalks diced finely
- 1 cup dry white wine, optional
- Herbs, optional – 3-4 sprigs thyme, 2 bay leaves, ½ -1 tsp. peppercorns
- Cold, filtered water, to cover
- 1-2 fish heads, gills removed
- Simmer veggies in Ghee, butter or oil over medium heat for about 5-10 minutes. Place fish carcasses, fish heads (if using), herbs and peppercorns over veggies, cover and simmer 5-10 more minutes. This will stimulate the fish to release their flavours before adding the water.
- Add wine (if using) and water to cover the carcasses and bring to a simmer and skim scum that forms on the surface. The scum won’t hurt you! It’s just some impurities that get released. This happens in all types of bone broths.
- Simmer gently 45-60 minutes.
- Strain broth from carcasses and veggies.
- Store in the fridge for up to 5 days. Freeze, whatever you won’t use in that time, and use within 3 months
Non-oily fish is necessary because the fish oils in fatty fish such as salmon become rancid in cooking.
The cartilage in fish bones breaks down to gelatin very quickly, so it’s best to cook broth on the stove top.
Make sure you use the carcasses from non-oily whitefish such as cod, sole, snapper, haddock and hake. Any non-oily fish works fine. Avoid oily fish like salmon, tuna, herring and swordfish (though their flesh works great in chowders and other fish-based soups).
Also, if possible, try to get some fish heads in addition to the carcasses. Generally speaking, you probably won’t get much gelatin from just fish carcasses.
Finally, as opposed to other types of bone broths, be sure to dice the veggies finely. This allows them to release their flavours more efficiently with the shorter cooking time.
Image courtesy of olovedog at FreeDigitalPhotos.net
Grate or blend fresh, organic ginger root (if it’s organic, I don’t usually peel it), put 1 x tablespoon of root and it’s juice into the mesh of a glass teapot, cover with boiling water and leave to steep for five minutes.
Pour into cups and have as it is or add a little bit of honey and even lemon or lime juice to taste.
I usually grate up a large amount and put into ice cube trays to freeze. Then it’savailable whenever I need it!
So good for warming the blood, improving the circulation, reducing inflammation and soothing sore, aching joints. Brilliant for nausea (have without the honey or citrus for this).
Image courtesy of Praisaeng at FreeDigitalPhotos.net
Image courtesy of OZphotography at FreeDigitalPhotos.net
This year’s flu season has started with a real punch. Symptoms include head cold, runny nose, sore throat, aching muscles and fever. There can be quite serious complications such as bronchitis and even pneumonia.
There are lots of people who have gone down with it, which means that your chances of being exposed to the virus are quite high.
Staying healthy and keeping your immune system strong, is the best way to avoid catching the flu in the first place. For those with compromised immune systems such as; the elderly, the very young, those suffering from other diseases, or those who suffer from potential complications such as asthma, really should be working to improve their immunity to avoid catching this nasty little virus! Ways to improve you immune system to minimise catching the flu;
- Immune stimulating herbs such as; Echinacea, Andrographis, Astragalus, Olive Leaf, Cat’s Claw (for chronic, long term immune issues), Turmeric, Holy Basil and Elderflower
- Eating real, nutrient dense foods with lots of garlic (which contains allicin, a powerful anti bacterial and antiviral compound) and ginger, bone broths that have been made with organic bones and cooked for hours with apple cider vinegar to draw out the benefits from the bones, and raw leafy greens, plenty of vegetables and avoiding foods that depress the immune system such as sugar, refined carbohydrates and alcohol.
- Make sure you’re getting enough vitamin C and zinc. If your finger nails have white spots and your sense of taste and smell isn’t all that great, you may be deficient in zinc. Make sure you’re getting a good quality powdered form of vitamin C (the chewable tablets just don’t cut it!) and using zinc citrate is the most optimal source of zinc available.
- Drink plenty of fluids including real herbal teas (not flavoured herbal tea from the supermarket), filtered or bottled water, fermented drinks such as Kombucha or Kefir and freshly squeezed green juices.
- Getting plenty of probiotic rich foods and taking a good quality, multi-strain probiotic help the immune boosting lymph nodes in your gut.
- Exercise regularly to keep strong, but also to heat your body up internally. Building up a sweat will actually help fight viral and bacterial infections. You can enhance this by visiting a sauna regularly as well.
- Avoid stress which depletes the immune system
- Get enough sleep, as sleep deprivation will deplete the immune system and make you more susceptible to a virus taking hold. Try to nap whenever possible, especially if you’ve had a bad night. Of course if sleep problems are chronic call me for help.
- Get a regular massage, a lymphatic drainage massage is particularly effective at stimulating the lymphatic system.
- Try dry skin brushing, a technique that uses a natural bristle brush to stimulate the lymphatic system by using strokes of the brush on dry skin, always brushing the towards the heart and concentrating on the lymph nodes in the groin, under the arms at the base of the neck and under the shin. It’s easiest to do it before a shower.
Ways to avoid coming into contact with the flu virus include;
- Wearing a mask, obviously a bit extreme, but if you’re sitting in a doctors surgery, the chances of breathing in the flu virus are very high. Ideally those who are there because they have the flu, really should be the ones wearing the mask, but did you know you can be contagious before you actually show any symptoms of being sick?
- Wash your hands regularly and use hand sanitiser while you’re out and about, especially if you are going to eat or drink anything.
- Use the antibacterial wipes on the handles of the trolley at the supermarket and avoid touching surfaces such as the hand rail on the escalator.
- Take your own pen with you so you don’t need to use the ones used by everyone else. You can even use it to key in the numbers on the ATM!
- Avoid touching your face if you haven’t got hand sanitiser
- Using a neti pot to flush out the sinus cavities, where viruses and bacteria can breed, on a daily basis
If you’ve already caught the flu, don’t despair, call me for a personalised herbal mixture and other quality, practitioner only supplements, that will help your body fight those nasty little viruses.
The Autumn chill is definitely here, with cold nights and chilly mornings. That means cold and flu season is on it’s way!
Herbs can be great as they may help to strengthen your body by boosting your immune system and that means you are more resilient and able to fight off those nasty little bugs when you get exposed to them!
It’s usually best to take an immune boosting herb mix before you get sick, as your immune system takes a little while to respond, and if you are suffering from stress (emotional, mental or physical), your immune system will already be compromised.
If you feel you are coming down with a cold or flu, you will need some good strong herbs and other supplements such as; vitamin C and zinc, and even antioxidants such as selenium, as well. These may all help to reduce the severity and length of time it takes to get over a cold or flu.
Make sure you add lots of healthy herbs and spices to your cooking to boost your immune system. Add plenty of garlic (eat parsley to counteract the odour!) and onions to your meals, chillies boost your metabolism and heat the blood which helps fight infection. Add lots of turmeric to Indian style meals for anti-inflammatory and don’t forget the humble chicken soup, made with incredibly healing bone broth to help the complex immune system your gut.
Call for a herb mix or supplements or if it’s more complex, phone for an appointment on 0409 506 477