Sunday night ritual.....
Bone broth lovingly prepared every Sunday night in this house and when you consider the health benefits of this extraordinary food you will understand why! When it comes to 'food as medicine' this one is unbeatable!
Nutrient dense and full of flavour, it provides us with collagen for our skin and also to heal a leaky gut so if you have food intolerances, this is a must for digestive health. It provides minerals for healthy bones and even glucosamine and chondroitin! It supports the immune system, fights inflammation.....I could go on. In short, this is something you want in your diet.
After eating your roast chicken, pick of all the last bits of meat and save in a bowl in the fridge for soups, stews, curry etc.
Place the carcass in the slow cooker (or could simmer for 4-5 hrs in a pan) and cover with a carrot, an onion, some peppercorns, few bay leaves and a splash of apple cider vinegar which improves extraction from the bones. Cover with water and leave on a low setting.
Now go to bed and in the morning you have the most wonderful chicken stock which you can drink straight from your stock pot as a beverage or use in soups etc.
In New York and London, you can buy a mug of this for around £7.....or you could just make your own for free!
#foodasmedicine #nourishinginsights #nutrition #delicious #nourishment
This is what I call 'what's left in the fridge' soup! Mainly parsnips which are nice and sweet and great for disguising the more bitter flavours of the greens! I bought my whizzer before my first baby was born so that I could make my own baby food. Still using the same one 26 years on! Soup is a fab way to get your 'five a day' often in one meal and is ideal for children as blitzing allows you to sneak in other veg.
Just fry an onion into a desert spoon of metabolism/immune boosting coconut oil, add your chopped veg, some stock to cover, handful of mixed herbs and 2-3 bay leaves, sea salt and black pepper.
Bring to boil and simmer for 20 mins. Then put your feet up and enjoy the heart-warming aromas in your kitchen! (That's what I did this morning with some relaxing music and a book) Remove bay leaves, blitz and serve.
Tip: always best to add a protein source eg leftover chicken, cup of lentils or butter beans as this will sustain you longer and help manage blood sugar. Adjust cooking time to suit if adding pulses. Butter beans, chickpeas etc can be bought ready cooked to save time.
#5aday #simple #nutrition #inverurie #aberdeenshire #weightmanagement#nourishinginsights #mindbodysoul
Looking for inspiration?
Well, I had some left over chicken and also had some veg, a tin of full fat coconut milk and a fancy for a Thai style chicken curry!
Fry up veg e.g., onions, carrots, peppers, celery, green beans, broccoli (or whatever you find in the fridge) in a desert spoonful of coconut oil.
Soften on low heat and add your tin of coconut milk.
Whizz up 4 garlic cloves, a thumbnail size of ginger and a chili.
Add your fresh spices along with ready cooked chicken and a couple of handfuls of spinach. (Plus fresh coriander if you have or dried if you don't)
And hey presto you have a delicious, nourishing meal in as many minutes as it takes to cook your veg!
Serve with brown rice, cauliflower rice or sweet potato as preferred. Sorted!
#thaicurry #saturdaynight #nutrition #nourishinginsights #fastfood#glutenfree #dairyfree #yum #leftovers
Who says fast food can't be healthy?!
This fabulous kedgeree was made in about 15 mins.
Whizz up a cauliflower as shown in the food processor for 1 minute to make cauliflower rice. Pop into steamer and leave on low gas for few mins.
Chop large onion, 12 mushrooms (great immune boosters) and a large courgette and fry in coconut oil for 5 mins. Throw on half a bag of spinach for extra folate and magnesium. Wilts in about 2 mins. Now just break up your ready cooked smoked mackerel and flake over your veg and add seasoning to taste.
Finally combine your steamed cauliflower rice with your fishy veg and while the flavours mingle, you've got time to pop a couple of eggs in to the water that is already boiling in your pan beneath the rice! How opportune! 2 minutes and your poached eggs are ready to adorn your fast simple and delicious kedgeree!
Tip: poached eggs cook better in a little apple cider vinegar and stay whole
#fastfood #delicious #glutenfree #dairyfree #weightloss #realfood #omega3#yum #hearthealthy #autoimmune
What to do when you have very little in the house and the roads are blocked due to flooding?! Make buckwheat waffles of course!
Easy recipe with equal parts buckwheat flour (naturally GF and packed with nutrients!) and water (a mug of each) plus 1 egg and a teaspoon of bicarbonate of soda.
Simply whisk together ingredients and cook in a waffle maker or griddle/frying pan over some heated coconut oil. This recipe will provide 2 large waffles to share.
Harriette had some blackberries in the freezer so we heated them in a pan with a teaspoon of water and a dash of honey at the end.
#glutenfree #dairyfree #foodintolerance #Nutritionaltherapy #Nourishinginsights #comfortfood
I always have a hearty breakfast to get me firing on all four. But today I had a special treat! I've spoken before about the benefits of gram flour (made from chickpeas and high in fibre, protein and nutrients!) as it is very nourishing and keeps our blood sugar stable.
This particular dish couldn't be simpler. It is basically a pancake whose origin is in the South Of France in the beautiful city of Nice! It is known in Nice as Socca and is served as a starter or aperitif hot from the oven. It's often served alone to tear up and share but sometimes comes with olives and anchovies. It is also served with salads and makes an ideal wrap in place of less nourishing bread alternatives.
I had mine with a little chicken and lots of watercress.
Equal parts gram flour and water. I used a small teacup of flour and equal amount of water. (you can vary ratios depending how thick or thin you like) and this amount was enough for 3 pancakes so you could half it if you are just making for yourself.
In France it's usually baked in the oven but can be fried in a little coconut oil which is what I did for speed. I have to say it tastes absolutely wonderful and one pancake is all you need. If you find you make too many, just put one in the fridge to have later as a wrap.
Fast, nutrient dense and with a price tag that won't put a hole in your pocket!
Today's lunch was again thrown together. I'm at that point where I really need to go shopping. So this was a case of checking the fridge and using up what was left!
So here is our recipe...
4 organic carrots unpeeled and chopped - 75p
Half an organic butternut squash (also unpeeled!) and chopped - 85p
Half a pack of organic celery including leaves - 50p
Organic onion - 20p
I also added home made chicken stock which was free!
You can also add seasoning and herbs of your own choice.
So the total price of our hotch potch super soup was £2.95. This gave us 6 nutrient dense servings at 49p each.
Just to put this in perspective, a can of heinz is 95p and Baxter's £1.15. These claim to feed 2 but are full of liquid and are no competition to a home made soup like this that packs a nutrient punch! If you stop to grab a bowl of soup in an M&S cafe, it will set you back £2.95! None of these other soups would offer you organic veg or fresh chicken stock not to mention hidden sugars and other unwanted additives.
Yummy recipes to feed body and soul!
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