Iodine Rich Fish Broth

Makes approx. 3 litres

Ingredients:

  • 1 Whole carcass of non-oily white fish such as Snapper, Trevally or Flathead (local )
  • 1 Fish head from non-oily white fish – if large can ask fishmonger to cut in half for you
  • 1 tsp ghee or coconut oil
  • 2 onions
  • 1 carrot
  • 1 stick of celery
  • 2 TBS Apple cider vinegar or white wine
  • Parsley, Thyme, Bay leaf
  • Optional: 1 bulb fennel

 Method

  • Over medium heat melt ghee/coconuty oil in large stock pot
  • Add onions, carrots and celery, stir occasionally for about 15 minutes until a bit of colour has been developed – this deepens the flavour
  • Add vinegar or white wine and allow to sizzle and pick up any bits off the bottom of pot
  • Add fish bones and add 4 litres of cold filtered water
  • Bring to a gentle simmer NEVER OVER BOIL, skim of any scum rising to the top
  • Add herbs and peppercorns and turn heat to low
  • Cook at a very gentle simmer with lid on slightly askew for 45min-1 hour checking occasionally to skim off any additional scum as needed and  ensuring bones are covered with water, add more if needed
  • Strain broth through a fine mesh strainer or through cheese cloth into large Pyrex measuring containers or pouring bowls. It is now ready to use or cool and refrigerate for several hours until the fat rises to the top and congeals, skim off fat.
  • Fill containers and store in fridge for up to 3 days or in freezer for up to 6 months

ENJOY AND BE NOURISHED

Best ever Beetroot and Cabbage Kraut

If your new to fermented vegetables this is one of my fave’s…mixing cabbage and beetroot makes it a bit sweeter and makes for a bright purple ferment that goes with any meal. I love it simply on a soft boiled egg – divine!

INGREDIENTS
⦁ ½ medium red cabbage head, finely sliced
⦁ 1 medium beet root, grated
⦁ 2 inch ginger piece, peeled and grated
⦁ 1 TBS sea salt

METHOD
⦁ Add all ingredients in a large bowl, and use your hands for scrunching the mixture for about 5 or 6 minutes, until the vegetables juices start to collect into the bowl bottom.
⦁ Transfer the mixture into a clean glass jar and press well. If the juices don’t cover the mixture, add more salted water (1 TBS sea salt for 1 cup of water)
⦁ Cover the top with one cabbage leaf to keep everything down under the juices
⦁ Cover with a lid and let sit on the bench at room temperature from one week – up to 6 weeks, until the taste becomes sour.
⦁ Keep in the refrigerator
⦁ ENJOY AND BE NOURISHED

Gluten-Free Buckwheat Berry Pancakes

GLUTEN FREE BUCKWHEAT PANCAKES

Ingredients

  • 1 cup buckwheat flour
  • 1 cup brown rice flour
  • 2 tsp baking powder
  • Pinch of sea salt
  • 1 TBS honey or maple syrup
  • 1 tsp cinnamon
  • 2 cups coconut, almond or cow’s milk
  • 2 eggs
  • 1 tsp vanilla
  • 2 cups cooked buckwheat, could use rice or quinoa
  • Coconut oil for frying

Method

  • Mix dry ingredients in one bowl, set aside
  • Whisk together all wet ingredients
  • Add wet to dry, thoroughly mix
  • Mix through cooked grains, if too thick add a little more milk to your desired consistency
  • Fry pancakes on med heat until bubbles form and flip
  • Top with yoghurt, cultured cream or coconut yoghurt, berries of choice and toasted seeds

 

These babies are dense and freeze perfectly

I like to maximize my time in the kitchen, so I make a double batch and freeze the rest with baking paper in between them so I can take out 1 at a time.

Thaw and pack in the lunch-box or pop it in the toaster and top with almond butter a great breakfast on the go.

ENJOY AND BE NOURISHED~

 

Pesto with good gut benifits

I most always have a jar of Organic unpasteurized miso paste in my fridge to use lots of different ways…sauces, soups, dips, marinades, and salad dressings and even occasionally on a good piece of sourdough. When I want a dairy substitute for a pesto or don’t have any organic pecorino or parmesan on hand I opt for the enzyme rich, umami of unpasteurized miso paste. Its long fermentation process creates the gut loving bacteria that helps maintain and support our intestinal flora.

Note: Be certain to source certified organic miso paste as a large majority of soybean crops are from genetically modified soybeans

Ingredients:

  • 1 fresh bunch of Organic / spray free basil
  • Handful of walnuts
  • Juice of 1 lemon
  • 1-2 heads of garlic crushed – depending how garlicy you like it
  • Organic extra virgin olive oil
  • 1 TBS of unpasteurized raw Miso paste (preferablyshiro but any will do as long as it’s unpasteurized)
  • Salt and pepper to taste

1 tsp of nutritional yeast flakes

 

Method :

  • Put all basil leaves into the base of a food processor or blender or mortar
  • Add handful of walnuts
  • Juice of one lemon
  • Chopped garlic ( I chop mine up before to be sure I don’t get left with a roguechunk, I want it to be blended through
  • Add miso and nutritional yeast and S&P
  • Enjoy and be nourished
  • Blend until you get a desired consistency…depending how I’m feeling I sometimes leave it chunky and other times super smooth – love to change it up a bit
  • Enjoy and be nourished

Nourishing Chicken Broth

Ingredients:

  • 1.5-2 kilos ORGANIC &/PASTURED RAISED chicken bones: backs, necks, breastbones, wings OR 1whole chicken
  • 2 ORGANIC/PASTURE RAISED chicken feet or necks( if possible)
  • 2 TBS apple cider vinegar: white wine or white vinegar can be used as well
  • 4 liters of water: enough to cover the bones

ORGANIC OR SPRAY FREE VEGETABLES INGREDIENTS

  • 2 large onions: cut into 8 pieces skin may be left on
  • 2 carrots: coarsely chopped
  • 2 celery sticks: coarsely chopped
  • Parsley, thyme and bay leaf
  • 1 TBS cracked black peppercorns

OPTIONAL, but highly recommended

3 cloves garlic, 2 cm knob of ginger and 1 cm knob of turmeric all crushed or sliced to release their essence

 

Method:

  • Put whole chicken or bones and feet into pot or slow cooker – Add vinegar – cover with cool filtered water
  • Place over medium heat, uncovered; bring to a gentle simmer NEVER OVER BOIL, skim of any scum rising to the top
  • Add onions, carrots, celery & herbs and peppercorns and any veggie peelings you may have, return to a simmer and turn heat to low
  • After 1.5 – 2 hours remove whole chicken with basket spoon or tongs and allow to cool a bit so you can remove the meat from the bones.. Reserve meat for other dishes such as sandwiches, salads, soups, tacos, curries
  • Cook at a very gentle simmer with lid on slightly askew for 6-12 hours checking occasionally to ensure bones are covered with water, add more if needed
  • Strain broth through a fine mesh strainer or through cheese cloth into large Pyrex measuring containers or pouring bowls. It is now ready to use or cool and refrigerate for several hours until the fat rises to the top and congeals, be sure to keep the fat for deliciousness and healing properties, if it’s too much for you only remove half and reserve it to use for browning meats or higher temp cooking
  • Fill containers and store in fridge for up to a week or in freezer for up to 6 months
  • Enjoy and be Nourished

The easiest nut butter chocolate cups

Ingredients:

  • Mini muffin pan with recycled mini cupcake liners / even better a good quality silicon pan
  • ½ cup raw cocoa – I used Loving Earth Raw cacao
  • ½ cup extra virgin coconut oil
  • 3 TBS of sweetener your choice (honey, rice malt syrup, maple syrup)
  • 1 tsp vanilla essence or ½ of vanilla pod
  • 2 rounds of Himalayan sea salt
  • ¾ cup nut butter – your choice

 

NOTE: be careful if there is a lot of oil on the top of your nut butter jar- give it a good stir and be sure to eat them straight from the fridge or freezer (I shared these at a lunch and used a mixed nut and seed butter that was a bit runny…they were taken out of the fridge too early and made for messy finger…although still delicious!

Coconut flakes, gogi berries to garnish
Enjoy and be nourished

Optional additions: more sea salt, orange zest, chopped dried fruit, activated buckinis

 

Method :

  • Prepare mini muffin pan with liners
  • Melt coconut oil over low heat and add cocoa powder and gently wisk to bring together
  • Gently add in vanilla and sea salt
  • Set aside to cool but not too long, you want it to remain runny
  • Once cool fill each cup half way
  • Add ½ tsp nut butter
  • Pour remaining chocolate to fill cups
  • Sprinkle with shredded coconut and gogi berries
  • Put directly in freezer to set – approximately 1 hour
  • Take out of muffin pan and store in a sealed container in the fridge or freezer
  • Enjoy and be nourished

Chicken Liver Pate

Ingredients:

  • 500 gr ORGANIC Chicken liver
  • 1 tsp lemon juice
  • ½ cup of ghee
  • 1 onion finely diced
  • 2 sprigs of Thyme
  • Handful of parsley finely chopped
  • Handful dill finely chopped
  • 200 gr mushrooms
  • 1 garlic clove
  • 5 dried figs soaked in ¼ cup of water
  • Sea salt & pepper

Method:

  • Chop figs finely and place in 1/4 cup of water to soak
  • Remove any connective tissue from the livers and soak in a bowl of water with lemon juice for 1 hour
  • Melt ¼ cup of ghee in pan.
  • Add onion and cook until softened
  • Add garlic and mushrooms , thyme and a good pinch of salt and pepper
  • Cook for about 5 minutes
  • Drain livers and pat dry, add to the pan
  • Cook until still lightly pink in centre and well browned
  • Add figs, lemon juice, parsley and dill and stir until combined for 1 minute
  • Put all ingredients into food processor and blend until smooth
  • Be sure to taste and season more if needed.
  • Put into small bowls or ramekins and top with remaining ghee to seal
  • Enjoy and be nourished

 

Beef Bone Broth

Makes approx. 4 litres

Ingredients:

2.5 kilos beef bones: marrow, knuckle & meat bones such as short ribs, brisket or shanks

1/8 cup apple cider vinegar: white and white wine vinegar is fine too

45 litres of cold filtered water

3 onions: cut into 8 wedges, skins may be left on

3 carrots: coarsely chopped

3 celery sticks: coarsely chopped

Garlic (as much as you like)

Parsley, thyme, bay leaf

1 TBS cracked black peppercorns

 

Instructions:

  • Place bones in a roasting pan with enough space to lay them out flat, place in oven at 180 and roast, turning once or twice, for approx. 20 min until well browned
  • Put bones into pot and cover with cold filtered water over medium heat, uncovered; bring to a gentle simmer NEVER OVER BOIL, skim of any scum rising to the top.
  • Add onions, carrots, celery & herbs and peppercorns, return to a simmer and turn heat to low
  • Cook at a very gentle simmer with lid on slightly askew for 24-48 hours checking occasionally to skim off any additional scum as needed and ensuring bones are covered with water, add more if needed
  • Remove bones with basket spoon or tongs. Remove the meat from meat bones and reserve for other dishes, soups, tacos, curries etc.
  • Strain broth through a fine mesh strainer or through cheese cloth into large Pyrex measuring containers or pouring bowls. It is now ready to use or cool and refrigerate for several hours until the fat rises to the top and congeals. If you like, remove fat from top, saving to use in cooking ensuring you keep some in the broth for healing and flavour
  • Fill containers and store in fridge for up to 5 days or in freezer for up to 6 months
  • ENJOY AND BE NOURISHED

 

Pop in your email to receive your my real food e-book
' The Bliss of Broth '
First Name
Email address
We always keep your Privacy and Policy