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.
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POACHED CHICKEN STOCK

  • 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.

BEEF STOCK

  • 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.

Enjoy

Abby

X X X

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Grain Free Apple Muffins

apple muffins
I love these apple muffins, they are delicious and my kids adore them.  They freeze well, so double or triple the batch, they are great for lunch boxes or snacks on the go straight out of the freezer.
This is a great replacement for a sandwich in the lunch box or to settle sweet cravings in the afternoon with a cup of herbal tea.

Ingredients

  • 5 eggs
  • 1 cup homemade stewed apples
  • ½ cup coconut flour
  • 2-3 TBSP cinnamon
  • 1 tsp baking soda
  • 1 tsp vanilla (optional)
  • ¼ cup coconut oil
  • 2 T honey (optional)
Instructions
  1. Preheat the oven to 180 degrees C.
  2. Grease a muffin pan with coconut oil.
  3. Put all ingredients into a medium sized bowl and mix with immersion blender or whisk until well mixed.
  4. Let sit 5 minutes.
  5. Use ⅓ cup measure to spoon into muffin tins.
  6. Bake 12-15 minutes until starting to brown and not soft when lightly touched on the top.
  7. Let cool 2 minutes, drizzle with honey (if desired) and serve.

Enjoy

from

Abby

x x  x

2014-08-03 14.47.04-1

Lasagne Dairy and Grain Free

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PALEO LASAGNE

This dairy, sugar and grain free lasagne is delicious and a brilliant way to get loads of veggies into yourself and your family.

Why go dairy, sugar and grain free?  Well these three food groups are the most inflammatory foods commonly consumed, that cause significant damage to our bodies.  Eliminating them reduces inflammation which is at the root of all illness.  You’ll feel the benefits of this way of eating after only a few days.

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  1. The meat layer is mince with 2 grated carrots (any way to up those veggies!).  Fry up mince till brown in 1 tablespoon of coconut oil and add carrots to mixture.  Use this as your base, pressing into a lined baking dish.
  2. Slice Zucchini thinly and place over base. Zucchini is a wonderful pasta replacement.
  3. Cook  500 grams tomatoes with 3-5 cloves crushed garlic, 2 grated carrots and two chopped onions.  Simmer until garlic and onion is translucent. Pour over zucchini base.
  4. The green layer is silver beet (or spinach also works well), lay these leaves thickly over the tomato layer.
  5. The ‘cheese’  sauce | 1cup soaked cashews blended with handful of silver beet or half a cup of cooked pumpkin (depending on the colour you prefer)
  6. Cook in the cover at 150 degrees Celsius for 20-30 mins or until top is golden
  7. Allow to cook.  Best eaten the next day after a night in the fridge, however is still delicious on the day.

Enjoy

Linda

HEALTH COACH | BSc (PSYCH) | NUTRITIONIST

x x x

Nourish Health and Nutrition

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Sunflower, Rosemary and Sesame Crackers

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I love these gorgeous crunchy crackers, they’re easy to make and taste amazing.  I first found this recipe from http://www.mypetitekitchen.com.  My Petite Kitchen is a great whole food blog that has loads of deliciousness!
INDREDIENTS
  • 1 cup sunflower seeds (soaked and dried in oven below 50 degrees or in dehydrator)
  • 1/2 cup sesame seeds (soaked and dried in oven below 50 degrees Celsius in oven or dehydrator)
  • 3 garlic cloves crushed
  • 1 tbsp rosemary (thyme also works well)
  • 3-5 tbsp water
  • 1 tbsp olive oil
  • 1 tsp sea salt
METHOD
Preheat the oven to 180°C and line a tray with baking paper.
Place the sunflower seeds , salt and garlic granules in to a food processor.  Process on high for 2-3 minutes or until the seeds become a dense flour like consistency.
Add the sesame seeds, dried herbs and olive oil, pulse to combine. With the food processor running on low, slowly start to add the water one tablespoon at a time. The mixture will start to come together in a dough like consistency. Transfer the mixture to the prepared baking tray and knead slightly (it will be a little crumbly don’t worry). Place a piece of baking paper on top of the dough and using a rolling pin, roll out the dough to around half a cm thick. Remove the top piece of baking paper then using a knife, score criss cross lines in to the dough.
Bake for 10-15 minutes, or until golden brown. Allow to cool completely, then using your hands, break along scored lines and serve.
Makes around 20 crackers. Will keep in an airtight container for 1 week.
Enjoy
from
Abby
x x x
2014-08-03 14.47.04-1

Paleo Pancakes

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These gorgeous crepes are sweet, delicious and perfect for Sunday brunch.

INDREDIENTS

  • 1/4 Cup of organic coconut flour
  • 4 organic eggs
  • 160ml of nut milk (2 cups cashews or almonds, 1 litre of water, 6 dates and blend till creamy.   Keeps well in fridge, I also use this for making chia puddings anytime I make pancakes)
  • 1/4 cup of melted coconut oil/butter or ghee plus extra for greasing frying pan

METHOD

Put all ingredients into a blender and process until smooth.

Grease a lare grying pan with extra coconut oil and place over low heat. Pour 1/4 cup of batter into pan and cook until golden on each side.

Repeat with remaining batter.

Garnish pancakes with grilled bacon, banana, berries, honey and coconut

Feeds family of 4-5

Paleo Granola

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Granola is a lovely treat breakfast in our house.

I make a batch once a week and the kids love it.  Its also a great snack for after school activities or long car trips!

Nourish Paleo Granola

  • 1 cup of cashews
  • 1 cup of sunflower seeds
  • 1 cup of almond
  • 1 cup of pumpkin seeds
  • 2 tablespoons of chia seeds
  1. Soak all nuts and seeds (except chia, do this separately) in a bowl of water overnight with 1 teaspoon of salt to neutralise the phytic acid and activate.
  2.  Drain and pat dry (Chia drain as best you can and add wet to other nuts and seeds)
  3. Place on sheets in dehydrator at 40 degrees for 12 hours or place in roasting pan with  2 table spoons of coconut oil and bake at 40 degrees for approx 2 hours or until nuts and seeds are crunchy (every oven is different!)
  4. Once nuts and seeds are dry you can serve them as is or mix in 1 tablespoon of honey and serve.

Serve with any of these options

  • almond milk
  • blended berries
  • raw organic yogurt
  • coconut yogurt
  • banana and berry blend (1/2 a banana and 1 handful of berries blended)
  • dried fruit

The great thing about this dish is that it can easily be nut free or add or exclude any nut/seed that suits your tastes.   I usually double the recipe!

If your little one finds the nuts and seeds too bulky give them a quick pulse in the blender to break them down to a more agreeable size!

This sounds recipes sounds labour intensive but its not once you have done it a few times and the taste is certainly worth it!!!

from

Abby

x x x 

Coconut Bread

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This lovely recipe is both gluten and grain free, making it a fantastic substitute for standard processed bread. Our bodies treat processed grains in same way as they do sugar.  Processed grains elevate blood sugar levels,  causing our biggest fat storing hormone insulin,  to be released.   So if your trying to loose weight, improve your digestion and get clear youthful skin,  then this is a wonderful bread alternative for you.
The coconut contains good fats to nourish the immune system, gut, hair and skin.   The eggs are an excellent source of iron and b vitamins and  the sea salt provides essential minerals so our cells can communicate optimally.
Ingredients
– 300 g jar of coconut butter (I recommend the ceres organics brand available from health food stores)
– 5 organic eggs
– 1/4 of a cup of coconut oil
– 1/2 a teaspoon of sea salt
– 1 teaspoon of aluminium free baking soda
Method
– Empty entire jar of coconut butter into a mixing bowl
– Add eggs, melted coconut oil, baking soda and sea salt
– Beat all ingredients together till no lumps remain and mixture is smooth
– Pour mixture into a lined cake tin
– Cook at 180 degrees celsius for 20-30mins or until knife comes out clean
– Allow to cool and slice as desired
– Keeps well in fridge
Add one tablespoon of honey and  1 teaspoon of cinnamon to make a sweet coconut bread option.
This recipe is adapted from “Heal Your Gut” recipe book by Hilary Boynton http://shop.gapsaustralia.com.au/the-heal-your-gut-cookbook-nutrient-dense-recipes-for-intestinal-health-using-the-gaps-diet/