Bone Broth

Bone broth is so simple to make! It is also very cheap compared to eating pricier cuts of muscle meat. The benefits of drinking bone broth are well known, however it seems to have fallen out of fashion in recent times in favour of more decadent cooking and take-aways. Bone broth can be drank cold in the summer or added to soups and stews in the winter. It seems our nans were right all along: ‘drink bone broth if you have a cold!’. Here’s why:

. contains calcium and magnesium

.contains amino acids and glycine

.reduces need for muscle protein

.rich in minerals

.contains collagen and gelatine which are great for skin, hair, nails and joints!

The most simple way of making bone broth is by boiling bones over 2-24 hour period. You can use any bones, including chicken carcass and feet, beef bones, fish spines, pork joints ect… This is essentially broth. However I like to add salt, pepper, mirepoix (simply french for carrots, onions and celery) and herbs. And perhaps a small parsnip if tolerated. Add vegetables at the end of cooking otherwise they will become mushy if cooked any longer than an hour! Enjoy!

Beef Chilli

There are many interpretations of this wonderful dish all around the world; this recipe includes the old style type of recipe with cocoa powder and ground coffee beans! A great hearty, healthy meal for all the family to enjoy. Can be made very HOT or not at all!

Recipe:

.Minced beef

.Onion

.Bell peppers and or/ chilli peppers

.Celery

.Carrots

.Ground Cumin

.Ground/fresh coriander

.Cocoa powder

.Ground Coffee beans

.Fresh tomatoes/tomato paste/juice

.Salt/pepper to taste

.methi kasuri (optional)

.Red kidney beans 

Fry the onions in olive oil. Add the peppers, onions and carrots. Leave for about 5 minutes, stirring. Add the mince beef. Again allow to braise for a few minutes, stirring. Add salt/pepper. Then when the mince is brown add the tomatoes/ and tomato juice. Then add your cocoa power, ground coffee beans, coriander, cumin and optional herbs. Add the red kidney beans. Salt pepper to taste. Stir well. Leave to simmer for around an hour to two hours according to amount of ingredients. Serve with fresh lime and fresh coriander. Can be added to rice or tortilla chips or can be eaten on its own!  

 

Stuffed Peppers!

 

A really nice, hearty little meal!

 

(Serves 1-2 people)

 

. Two whole peppers (any colour) each chopped in half

 

.Fill peppers with cooked brown rice, grated cheese, raw grated courgette, raw chives, and herbs. Salt/pepper to taste

 

.Grill or oven bake for 30-40mins

 

ENJOY!

Healthy Party Food!

In summer (and winter!) months the temptation to eat unhealthily is always around us. However, you can enjoy your food just as much (if not more so!) when it is healthy. Here are some snack/nibble type foods you can make at parties, take to work and enjoy as picnic ect…</p>

. Lamb, watermelon and tomatoes kebabs

.Prawn, strawberry and avocado salad

.Walnut and rocket salad

.Feta cheese, flax seed and cumin on wholemeal toast

.Homemade vegetable pizza with mushrooms, goat’s cheese, tomatoes, peppers and chives

.Homemade lemon juice: filtered water, lemon pieces, sugar, ice

All these little dishes will have guests (and you!) mouth-watering in no time at all! Bon appetit!

Spirulina juice

Spirulina juice is similar to wheatgrass juice in health benefits and I highly recommend it. I find the easiest way to purchase this is to buy the fine powdered form and mix it with water. Make sure you purchase from a reputable supplier to avoid contamination.

Here are some of the nutritional facts about Spirulina:

. Complete protein containing all essential amino acids

.Folic acid

.Vitamin C

.Vitamin D

.Vitamin A

.Vitamin E

.B1, B2 and B3

.Calcium

.Iron

.Copper

.Zinc

.magnesium

.Selenium

Try a shot with a nice slice of lemon at the ready! 😉

Sausage and Onion salad

A nice, light salad for those humid summer months!

Recipe:

.Organic Sausage
.Baby tomatoes
.Red onion
.Chives
.Green leaves of choice
.Cucumber
.Green pepper

Chop and prepare produce. Cook and cut sausages into small chunks. Add Olive oil, balsamic vinegar, salt, pepper and lemon juice to season. Enjoy!

Wild, red salmon

Wild red salmon is really one of the most nutritional foods you can enjoy. It comes in many shapes and forms; from canned to raw. However you enjoy your salmon you know that you are getting the benefits that nature intended!

Wild, red salmon contains:

. protein

. omega 3 fatty acids

. vitamin B12

. vitamin K

. vitmain C

. iron

. Calcium

. copper

One of my favourite meals is wild, red tinned salmon with added sea salt, pepper and lemon juice. Lay this on toast, topped with avocado and a slither of olive oil!

The Humble: Duck egg

Although the duck egg contains about twice as much cholesterol as a chicken egg (although I don’t necessarily think that is a bad thing; research!) they contain twice the nutritional value.

Duck eggs contain:

. 6x vitamin D2 (as compared to a chicken egg)

. 2x vitamin A (as compared to a chicken egg)

. more omega 3 fatty acids

. Protein

. vitamin A

. vitamin E

. viatmin B12

. folate

Duck eggs are also a rare alkaline food source, unlike chicken eggs which are acidic. And an acidic body can create a haven for disease. Always try and buy organic, free range eggs and if you can buy from a local farm shop or a supplier you trust. Not only will they taste richer, but you will have the peace of mind that these eggs are sourced from free roaming birds.

GREEN TEA

 

Green tea is an acquired and sometimes grassy taste. However, once you get used to it, green tea will become a favourite beverage! I like to add a squeeze of lemon juice and a spoonful of manuka honey to add a natural sweetness.

Green tea are generally the same leaves used for black tea except that green tea leaves have undergone a minimal oxidation process. It originates from china and contains amino acids, vitamins, minerals and caffine. I recommend buying loose leaf tea and straining.

WHEATGRASS

 

Wheatgrass is a highly beneficial little grass. You can either grow it at home in a small container or you can buy the powdered form and add hot water to form a drink. Wheatgrass contains:

protein
vitamin E
vitamin C
iron
calcium
potassium
vitamin B12

If you wish to find out more about wheatgrass I suggest you research a lady called Ann Wigmore who was a holistic practitioner and promoted the health benefits of wheatgrass.