Gut healing stocks

When your gut is leaky and damaged one of the best cures is beautiful homemade meat stock.  These stocks are cooked with meat and bones to draw out gelatine, glutamine, collagen and minerals.  These components heal and seal the lining of the gut to restore gut health.
Try these two gorgeous soups and eat them daily to promote gut healing.
Have with either coconut kefir or sauerkraut to increase the good bacteria in your body and reculture the good bacteria in your gut.


  • 1 Whole Organic Chicken
  • 6 stalks of celery chopped
  • 1 onion quartered
  • 4 carrots, peeled and diced
  • Cover chicken with water
  • 2 cloves of garlic peeled and crushed
  • 1 tablespoon cracked pepper
  • A few sprigs of thyme, rosemary, or other herbs (remove after cooking)
  • Juice of one lemon
  • 1 tablespoon of sea salt

Place Chicken in large pot, add all ingredients.  Bring the water to a boil, reduce the heat to a simmer for about and hour and 20 mins.

Remove chicken, allow to cool and shred the meat.  Place meat back with the soup.  Save the bones to make broth.

Try to eat soup once a day or in a cup with meals to aide digestion.

In time you will be able to crush a raw garlic bulb into the cup of stock to boost detoxification, kill bad bacteria, improve immunity and energy levels.


  • 1-2 T bone steaks with fat on (or lamb shanks, chuck steak or stewing steak, fat in is important as fat heals the gut and nourishes the brain.)
  • 4 carrots peeled and sliced thin
  • 1/2 a celery chopped
  • 2 onions peeled and quartered
  • 2 cloves of garlic crushed
  • 1 tablespoon of salt
  • 1 teaspoon of pepper

Place in slow cooker in the morning on high, allow to cook all day and turn off and have for dinner or allow to cool and store in the fridge for another meal.

Cook for a maximum of 6 hours (3 hours of that time will be heating up and around 3 hours will be cooking time)

Save half of this stock to have in a cup with other meals and eat the remainder as a delicious gut healing beef soup.




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Understanding Low Iron And How To Treat It

pregancy photo



Often GP’s or midwives prescribe Iron Supplements…however that is just treating the symptoms of a bigger underlying issue.


It takes a lot more to remedy anaemia than just supplementing iron.  To have healthy blood the body needs magnesium, copper, manganese, iodine, zinc and many other minerals, a whole host of vitamins, B1, B2, B3, B6, B12, C, A , D, Folate and many amino acids.

It has been shown in a large number of studies all over the world, that just supplementing iron does not do much for anaemia.

Often Iron supplements can cause unpleasant gastric symptoms and gut pain.  This is because they encourage the growth of pathogenic iron loving bacteria and have a negative effect on the cells of the gut lining.



It is essential for people with anaemia to have red meats on a regular basis (lamb, beef, game and organ meats in particular) as they are the best remedy for anaemia.  They not only provide iron in the haem-form, the form in which the human body absorbs best, they also provide the B vitamins and other nutrients essential for treating anaemia.

Meats also promote better absorption of non haem iron from vegetables, while vitamin C from the vegetables and greens promotes absorption of iron from meat.

Ensure you eat the fat on the meat.  WHY?  we need the fat to be able to access the nutrients of meat.  Lean meat is difficult to extract nutrients from  for this reason.

Ideally on your plate should be half leafy greens and vegetables.  1/4 should be starchy veggies (potatoes, kumara or pumpkin)  OR gluten free grains (quinoa or rice) and 1/4 meat (approx the size of  the palm of your hand)

An absolute quick remedy of  Anaemia is to eat liver.  Liver is a true powerhouse of nutrition.  Whichever nutrient you take, you will find it in abundance in the liver.  This will do immeasurably more for your nutritional status than the most expensive supplements in the world.

Having liver or other organ meats at least 1 x a week will see you overcoming anaemia very quickly.  This is something to continue and to encourage your children to eat regularly, as children and pregnant women have bigger requirements of iron.

Doesn’t sound appetising?

  • Try grating it to add to other meats such as mince
  • Fry with nitrate/nitrite/sugar-free bacon
  • OR just chew quickly and swallow it down to just get it in there!
  • Adding it cooked to a smoothie is a good option for kids.


Eat plenty of eggs up to 6 a day.  They are one of the most nourishing and easy to digest foods on this planet. Egg yolk will provide you with most essential amino acids, all the B vitamins, vitamin A and D, essential fatty acids, zinc and magnesium (all are essential for absorbing iron)

They are also very high is  Cholin which is a building block for a neurotransmitter called acethycholin which the brain uses for memory and cognitive processes (essential for the baby, breast-feeding and our own cognitive health)

Always have eggs with plenty of greens and sauerkraut  as on their own they are acid forming and can make you tired.  If they’re balanced with alkaline greens you will feel fine.

If you are having organic eggs you could put them in your smoothies raw.  However if non organic, cooking is recommended as non organic chickens have weak immune systems and can harbour salmonella.  Cooking destroys Salmonella.


Also try making bone broth….use the bones of a chicken / beef / lamb / fish bones,  roast in the oven then slow cook overnight (recipe below).  Our bones are our mineral storage houses.  This same goes for animals, when we slow cook the bones the nutrients and minerals such as zinc, iron, calcium, magnesium etc come out of the bones into the broth water. It is a very nutrient dense drink.  The broth also contains collagen and gelatine which is essential for optimal gut health (it heals and seals the lining of our gut).  Drinking several cups of this a day with meals helps us heal and seal the lining of our gut, so we can absorb the iron from our food.  Bone broth creates optimal digestion.  We constantly need to be striving to maintain optimal gut health, so bone broth is a drink you want to have regularly throughout your life.

” A well functioning gut with healthy gut flora holds the roots of our health.  And, just as a tree with sick roots is not going to thrive, the rest of our body cannot thrive without a well functioning digestive system”

Dr Natasha Campbell-McBride MD (Neurology and Nutrition) GAPS diet


Its fermented cabbage, used traditionally in Germany this is a wonderful food that provides many health benefits.

Sauerkraut is a wonderful healing remedy for the digestive tract full of digestive enzymes, probiotic bacteria, vitamins and minerals.  Eating it with meats will improve  digestion as it has a strong ability to stimulate stomach acid production.

Eating sauerkraut will ensure you get all the iron out of your food and will also provide you with beautiful gut bacteria.

For pregnant women consuming fermented food such as sauerkraut is essential as the babies gut is cultured when it comes down the birth canal and swallows the good bacteria from inside the mother.  If the bacteria in the mother is unhealthy this impacts on the babies gut health.

By trying these tips for Iron deficiency you will overcome anaemia and many other health complains that are associated with malnutrition.

Thanks for taking the time to read the Nourish Blog


x x x

Abby Soares
Registered Nurse | Nutritionist | Health Coach
Nourish Holistic Health & Nutrition
4735311 | 0272766268 | | 





1 chicken carcass (organic if possible)

Water to cover chicken

Braggs Apple Cider Vinegar

Himalayan mineral salt 2 teaspoons


Put chicken bones in slow cooker on low. Cover in water till cooker is full. Add 2 tablespoons apple cider vinegar and 2 teaspoons of sea salt or Himalayan mineral salt. Cook on low overnight Turn off slow cooker in the morning when cooler pour through the sieve. Drink Bone broth as often as possible at least once to twice a day.

Sick Kids | Getting them back on track


Little ones recurrently unwell?  Feel like they just get over a bug and then they’re sick again?

Knowledge is power, so when you understand how the immune system works, what compromises and optimises it, then you have more control over your health.


The Gut is said to be the root of all illness, in fact 85 % of our immunity is housed here as good bacteria, therefore if our gut is not functioning optimally then neither is our immunity!!

Our digestive lining is covered with billions and billions of friendly bacteria, these bacteria grab hold of toxins, bacteria, viruses etc and excrete them in the form of our stools!    Gut bacteria is depleted by stress, antibiotics, chemicals (i.e. cleaning products, chlorine, fly sprays etc) and processed food/drinks.  When our good bacteria is weakened our ‘army’ becomes weak too…our body then struggles to protect us from invaders.     The flow on effect is that these bad bacteria and viruses can then take over our bodies and make us sick.

So how do we strengthen our kids immune system (and our own) to be resilient to illness or recover from it???


1. Eat whole foods from nature, avoiding processed or packaged food wherever possible (these foods damage our bodies rather than nourish it).  Eat real nutrient dense food that our body can use for fuel. i.e veggies, greens, fruit, nuts, seeds, eggs, meat and wholegrains (non glutenous are best i.e. Millet, Rice, Buckwheat, Corn on the cob)

2. Double your Greens……Green leafy vegetables are an absolute super food when it comes to immunity.  They feed the good bacteria.  Greens feed our army making them strong! Try to  include greens at every meal.  The easiest way to get greens into kids is through smoothies, so add a green smoothie in every day and notice the benefits. (See previous posts on how to get your kids to eat their greens)

Green Goddess
  • 1 lemon (optional)
  • 2 handfuls of spinach
  • 1 teaspoon of spirulina
  • 3 dates
  • 2 bananas
  • 750mls of water
  • 1 handful of ice
  • Blend and Serve
  • Makes 4 smoothies

3. Eat mushrooms.  Mushrooms have profound medicinal properties, they alert our immune system to invasion from parasites, bacteria, viruses and abnormal cells (cancer).  Eat raw or cooked either one is fine, just get them in!!!

4.  Bone broths are traditional broths/soups made from slow cooking bones/joints etc of animal bones (chicken, fish, beef, lamb) This process extracts minerals, collagen and gelation from the joints and bones into the broth.  Mineral salt is also added.  Bone broths help to heal our gut lining so good bacteria can grow and thrive in our digestive tract.  Broths also help to heal leaky gut syndrome, stopping toxins leaching into our blood stream (causing allergies and autoimmune conditions)

5. Have fermented food daily….now that the gut lining is strengthened with the broth and you have nutrient dense whole foods in place,  introduce fermented foods such as coconut kefir, coconut yogurt, kombucha and sauerkraut.  These foods bring the good bacteria (our army) back in to repopulate the digestive tract so it can once again function optimally and protect our bodies. Remember the more good bacteria you have the stronger your Army/immune system will be.

6. Take good quality supplements.  It is important to have a good multivitamin to bridge the gap between the nutrition coming in and the actual nutrition required by our bodies.  Also take a course of probiotics to really strengthen the good bacteria.  Cod-liver oil for  vitamin D and A as they are essential for immunity (make sure it is tested and proven to be clear of mercury) and Organic Flaxseed oil .  Taking vitamin C is also very helpful at really knocking down those horrible bugs once they have entered our blood stream.

  • If your child is sick its important to support their bodies with fluids and cooling measures and rest.
  • Allow them time to recuperate, don’t send them back to school/kindy straight away, let them have a day or two to regain their strength otherwise their immunity will again be faced with an onslaught of bugs when its at its lowest.
  • Rest and nourishing food is essential to rebuilding our bodies to optimal wellness.

Good luck for the rest of winter and let me know how you get on

x x x x



  • 1 Whole Organic Chicken
  • 6 stalks of celery chopped
  • 1 onion quartered
  • 4 carrots, peeled and diced
  • 2 cloves of garlic peeled and crushed
  • 1 teaspoon cracked pepper
  • A few sprigs of thyme, rosemary, or other herbs (remove after cooking)
  • Juice of one lemon
  • 1 tablespoon of sea salt
  • Place Chicken in large pot, add all ingredients.  Cover with filtered water (around 4 – 5 litres)  Bring the water to a boil, reduce the heat to a simmer for about and hour and 20 mins.
  • Remove chicken, allow to cool and shred meat.
  • Place shredded meat back with soup .
  • Eat soup at least regularly when unwell and several times a week when well to keep immunity high


Abby Soares
Registered Nurse | Nutritionist | Health Coach
Nourish Holistic Health & Nutrition Ltd
4735311 | 0272766268 | |