- 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 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
Our liver is so important to our overall health. It is our main organ for detoxification (along with the kidneys, lungs and skin). This means it is constantly working to clear away toxins, wastes from the blood and cellular metabolism and excess hormones. It processes nutrients that have been broken down by the digestive system, separating toxins for waste (such as pesticides and herbicides) from the nutrient which go on to become building blocks of our body. It also stores sugar as glycogen, especially if there is too much glucose in the blood stream and not enough insulin to process it.
It can easily be damaged by too much visceral fat (fat that is stored around organs in the body), alcohol, excess sugar and particularly fructose (fruit sugar or high fructose corn syrup), toxic damage from chemicals added to food, certain medications (such as paracetamol) and toxins in the environment, viral infection, excess iron and copper, and tumours.
Foods that HEAL the Liver
- Grapefruit (if not on medications, especially blood pressure meds)
- Dark Green leafy vegetables including; spinach, dandelion leaves, beetroot tops, rocket and kale
- Citrus fruits. Lemon juice in warm water is great first thing in the morning.
- Artichoke Hearts
- Cruciferous vegetables such as broccoli, cauliflower, cabbage and Brussel sprouts. If you have an underactive thyroid, it’s better to cook these.
- Dandelion Root Tea
- Green Tea
- Olive Oil
- Liver supportive herbs
Foods, drinks, drugs and diseases that HARM the Liver
- Sugar and Fructose
- Artificial Sweeteners
- Soda drinks especially Coca Cola etc
- Pesticides and herbicides
- Pharmaceutical drugs
- Trans fats (found in baked goods, pastries, pies, fast food)
- Excessive use of salt
- Fast Food
- Excessive synthetic vitamin A
- Infections such as Hepatitis
Eating a diet that is rich in fresh and predominantly raw food (especially those from the list above), and keeping the list of harmful foods, etc, to a minimum, is the best way to a healthy liver.
Doing a regular Detox, is a great way to take the burden off your liver. Call me if you think it’s time to give your liver a break!
The great news is that the liver is one of the few organs in the body that has the ability to heal itself (if the damage isn’t too extensive).
If you’ve been thinking about doing a Detox, but just don’t want to do it alone, join my Group Detox starting on February 5th.
Book and pay by Friday the 23rd and receive $15 off the price.
Don’t miss out, call me on 0409 506 477!
Over-indulged over the holiday time or can’t seem to shift those extra kg’s?
Are you feeling tired, not sleeping, or finding it’s harder to get out of bed each morning?
Are your joints getting stiff or do you have constant “brain fog”?
Do you often get headaches, suffer from allergies, frustrating skin conditions or is your immune system letting you down?
Does your hair or skin lack lustre and vibrancy?
Sounds like it’s time to DETOX!
Join a 4 Week Group Detox starting on February 5th
By removing exposure to toxins from your diet and lifestyle, clearing your digestive tract and improving your gut and liver function, you will be giving your body the best chance to produce more energy, digest foods more effectively, remove excess weight and regain your overall health.
This is an individualised detox programme in a group setting.
Phone Sophie for details on 0409 506 477
Don’t put your health on hold any longer, give Sophie a call today.
- Individualised 4 week Detox in a group setting
- 3 x group consultations held over the 4 weeks
- Printed Detox Workshop notes
- Individualised herbal mixes and supplements to assist the body to detox more efficiently and help repair any existing damage to the liver and GI tract
- Extensive recipes for use during the detox and beyond
- Phone and Email support throughout the detox
EARLY BIRD SPECIAL!!!
Book and pay by the 23rd of January to qualify for the early bird special offer of $215. Price after the 23rd is $230.
To book your place and qualify for the early-bird special call Sophie on 0409 506 477
HOW TO SURVIVE THE SILLY SEASON!
It’s here again, that time of year when indulgence and excess becomes the norm and we eat more, drink more and socialise more than at any other time of the year.
Don’t get me wrong, I love the festive season. The excitement for the kids (and adults!), family get-togethers, family and religious rituals, Xmas morning with presents and such great food is like no other time of the year. The only trouble is it can easily go from lots of fun to exhaustion and stress and all of a sudden, you’ve undone all the hard work of the last year in one hit!
It is very easy to overdo it, so here are a few tips:
• Keep well hydrated, and no, that doesn’t mean more beer!! If you’re not drinking enough water, hot weather combined with alcohol is a guarantee for dehydration (and maybe even a hangover the next day). Try to always have a glass of water for every alcoholic drink.
Make up a jug of plain water or soda water and add a wedge of lemon or lime and a squeeze of its juice with a sprig of mint for a refreshing and cleansing drink. Or have a fermented drink like Kefir or Kombucha instead of alcohol.
• Reduce refined carbohydrate intake. Excess carbs will put the digestive system under more strain than fresh salads, vegetables and protein. Minimise pasta, cakes and pastries, and of course always keep sugar to a minimum.
• Don’t overeat! Pace yourself if you know there’s going to be a lot of food. Or if you know the food isn’t going to suit your digestive system, eat something at home before you go. That’s also a good idea if you’re not sure when you’ll be eating and don’t want to drink too much on an empty stomach or you get so hungry end up overeating!
• Nurture your liver, it’s going to go through a lot at this time of year! Liver supportive and digestive herbs taken before a large meal or regularly throughout the festive season may help your liver process the excesses more easily and will help lessen digestive irritability. I’m happy to make you up a mix for you to take.
• Probiotics. Alcohol, sugar, processed foods and even the stress of the season can be very detrimental to your digestive flora and result in bloating, poor bowel health and general sluggishness. Make sure you get a good quality probiotic supplement that provides a range of different strains and take daily. I’ve got plenty in stock.
• Exercise the outer body as well as the internal organs! Get involved in the family game of cricket or football, go for a swim or take a walk along the beach. It will help your digestive system as well as giving those extra calories a job to do!
• Keep stress to a minimum and don’t say “yes” to everything! If you know you’re overdoing it, step back and take a break. Remember to relax and laugh as much as you can!