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The Shopping List below is for one person.
The number of lemons is high because we encourage you to have lemon water on rising which uses half a lemon per person. If lemons are in short supply then you can use 1 teaspoon of apple cider vinegar in warm water per person instead.

SHOPPING LIST DAYS 1-4

ITEM

QTY

FRESH PRODUCE

Apples

2

Asparagus, spears (optional)

5

Avocados (optional)

2

Bananas, fair trade

4

Berries, frozen, 500g bag (no strawberries)

2

Broccoli, heads

2

Carrots, small

12

Cauliflower, head

half

Celery

half

Coriander, pots

3

Fresh ginger

1

Garlic, heads

3

Italian parsley, pots

2

Kale, bag

1

Leek

1

Lemons

9

Microgreens, pottle

1

Onions

4

Parsnips

2

Pumpkin

half

Spinach, bag

1

Spring onion, bunch

1

Sweet potatoes, medium to large size

12

BUTCHERY & DELI

Chicken, half

1

Chicken, thighs

400g

HEALTH/ORGANIC

Blackstrap molasses, small jar

1

Sauerkraut, large jar

1

Kombucha – 100ml per day

700ml

OTHER

Good quality baking paper, roll

1

Epsom salts, small bag for bathing

1

Lavender Essential Oil, small bottle for bathing

1

Snap lock bags sandwich size, packet

1

ITEM

QTY

GROCERY

Salmon, wild, 95g tin

1

Coconut milk, litre

1.5

Apple cider vinegar, small bottle

1

Bay leaves, packet

1

Cinnamon, packet

1

Coconut threads, small packet

1

Coconut yoghurt, jar

1

Coconut aminos, bottle

1

Ginger, ground, packet

1

Himalayan salt, grinder

1

Honey, small jar

1

Olive oil, small bottle

1

Raisins, small packet

1

Mixed herbs, packet

1

Turmeric, ground, packet

1

SHOPPING LIST DAYS 5-7

ITEM

QTY

WHOLE LIST

Basil, pot

1

Beetroots

2

Broccoli, head

1

Coriander, pot

1

Italian parsley, pot

1

Lettuce

1

Lime

1

Red onion

1

Spinach, bag

1

Zucchini

2

Chicken, whole

1

Chicken, breasts

400g

Salmon, smoked, 150g

1 packet

Arrowroot powder, packet (or tapioca)

1

INGREDIENTS

1 serving of soup
Defrosted from freezer

To Garnish
Small handful of parsely, roughly chopped

Suitable for:
Lunch | Dinner

METHOD

Reheat one serving of defrosted Roast Pumpkin & Sweet Potato Soup in saucepan  and sprinkle with parsley with serve.

NOTES

Soup is a simple, yet nourishing meal. Often we associate soups with winter, however they are delicious all year round and offer our bodies a variety of vitamins and minerals. They are also perfect to have in the freezer for those times when you need a break from cooking. 

  • July 16, 2018

INGREDIENTS

Colourful Veggie Tray Bake left-overs
½ cup of fresh spinach
¼ cup of microgreens

Serve with

Bestow Coriander Pesto
1/2 lemon, juice of (optional)

Suitable for:
Lunch | Dinner

METHOD

Reheat the veggies from dinner last night, or enjoy cold. Serve with spinach, micro greens, lemon and pesto.

 

NOTES

Did you know dried herbs have high antioxidant levels? Although they lose some vitamins and minerals in the drying process, because they are used in a more concentrated way,  it generally works out that you receive the same level of nutrients as you would from fresh herbs. They pack a surprising punch nutritionally for their small size and add great flavour.  

kombucha-image

Kombucha Time

Drink 100ml of kombucha with your lunch today. Kombucha is a delicious fermented tea drink which is packed full of beneficial microbes to rebalance your gut. You are welcome to enjoy a full glass of kombucha if you wish but 100ml daily is sufficient for the gut benefits. You can buy kombucha from most good supermarkets or organic stores. Brands we love and recommend are Good Buzz, Kombucha King and Daily Organics. Enjoy!

  • July 16, 2018

INGREDIENTS

2 Sweet Potato and Broccoli Fritters
½ a cup of spinach
75g smoked salmon
1 tablespoon of sauerkraut
4-5 blanched broccoli florets
¼ cup of microgreens
¼ an avocado (optional)

TO SERVE

Bestow Coconut Dressing

Suitable for:
Lunch | Dinner

METHOD

Place all elements in a bowl and enjoy.

NOTES

Making bowls of food using up leftovers is a wonderful way to eat. Not only is it quick and easy but the colours are great and makes for not only a tasty but also visually pleasing meal – we guarantee you will be thinking of it all morning until lunchtime comes! 

kombucha-image

Kombucha Time

Drink 100ml of kombucha with your lunch today. Kombucha is a delicious fermented tea drink which is packed full of beneficial microbes to rebalance your gut. You are welcome to enjoy a full glass of kombucha if you wish but 100ml daily is sufficient for the gut benefits. You can buy kombucha from most good supermarkets or organic stores. Brands we love and recommend are Good Buzz, Kombucha King and Daily Organics. Enjoy!

  • July 16, 2018

INGREDIENTS

Leftover One Dish Chicken Sauerkraut from Day 3 dinner.
1/2 cup of fresh spinach
1/4 avocado (optional)

TO SERVE

1 tablespoon parsley

Suitable for:
Lunch | Dinner

METHOD

Reheat the leftover One Dish Chicken Sauerkraut from dinner last night, add the greens and serve with Bestow Herb Dressing.

 

NOTES

Could this be the ultimate gut health dish?  It combines all the key components needed to heal the gut: bone broth, fermented food (sauerkraut), resistant starch (sweet potato), greens (kale and parsley) and essential fatty acids (chicken and olive oil). Of course the fact that it only uses one pan is a bonus, no nagging at someone else to do all the dishes or spending lots of time doing them yourself!

kombucha-image

Kombucha Time

Drink 100ml of kombucha with your lunch today. Kombucha is a delicious fermented tea drink which is packed full of beneficial microbes to rebalance your gut. You are welcome to enjoy a full glass of kombucha if you wish but 100ml daily is sufficient for the gut benefits. You can buy kombucha from most good supermarkets or organic stores. Brands we love and recommend are Good Buzz, Kombucha King and Daily Organics. Enjoy!

  • July 16, 2018

INGREDIENTS

Half Salmon Stuffed Sweet Potato, (leftover from Day 2 dinner)
4-5 blanched broccoli florets
5 blanched asparagus spears (optional)
¼ avocado (optional)

TO SERVE

1 tablespoon of fresh coriander
Bestow Herb Dressing

Suitable for:
Lunch | Dinner

METHOD

Reheat the leftover half Salmon Stuffed Sweet Potato, add remaining ingredients and serve drizzled with Bestow Herb Dressing.

NOTES

Sweet potato is an amazing prebiotic food source when it comes to supporting gut healing. It is high in resistant starch which feeds the good microbe colonies in the large intestine. This humble root vegetable helps to maintain healthy gut and immune function and promotes elimination of toxins from the body. It is also a good source of Vitamin A. We knew there was a reason it was one of our favourite vegetables!


Coconut aminos is a sauce made from coconut sap – it is dark, rich, salty and slightly sweet – very similar to soy sauce. It can be found in most supermarkets in the health food or gluten free aisle.

kombucha-image

Kombucha Time

Drink 100ml of kombucha with your lunch today. Kombucha is a delicious fermented tea drink which is packed full of beneficial microbes to rebalance your gut. You are welcome to enjoy a full glass of kombucha if you wish but 100ml daily is sufficient for the gut benefits. You can buy kombucha from most good supermarkets or organic stores. Brands we love and recommend are Good Buzz, Kombucha King and Daily Organics. Enjoy!

  • July 16, 2018

INGREDIENTS

For the Broth
1 cup of Chicken Bone Broth
½ a cup of shredded cooked chicken
5 blanched broccoli florets
5 blanched cauli florets (optional)
½ a sweet potato, cut into cubes and pre-cooked (roasted or boiled)

TO SERVE

1 spring onion, sliced
1 small carrot, shredded or spiralised (optional)
1 tablespoon of Bestow Beauty Plus Oil
Himalayan salt

1 serving

Suitable for:
Breakfast | Lunch

METHOD

Place all the broth ingredients into a small saucepan and heat to a simmer. Cook for five minutes. Remove from heat and serve with spring onion and carrot. Season with Himalayan salt to taste and drizzle with Bestow Beauty Plus Oil once cool enough to eat.

PROGRAMME NOTES

This breakfast can be quickly and easily assembled when the ingredients have been pre-prepared and stored in the fridge. Enjoy for breakfast on Days 3 and 4.

NOTES

Bone broths are a wonderful gut healing food. The amino acids they contain strengthen the gut wall and help to repair any permeability issues. Having bone broth for breakfast might be a new idea, but we encourage you to embrace it. Janine enjoys bone broth every morning and she finds it very grounding. It’s become her favourite way to start the day!

INGREDIENTS

1 clove garlic
1 cm ginger, fresh
1 teaspoon olive oil
1 cup chicken broth
1 portobello mushroom, finely sliced
½ cup chicken meat
¼ cabbage, shredded
1 handful spinach
1 cup greens of your choice, broccoli, kale etc
Himalayan salt to season

To Garnish
1 tablespoon spring onion, sliced
1 tablespoon coriander, chopped
1 lemon or lime half, cut lengthways (cheek)

Suitable for:
Lunch | Dinner

METHOD

Grate garlic and ginger into a saucepan, add olive oil and heat on low until fragrant – 2 to 3 minutes. Add broth and turn up heat to high. Add mushroom and chicken meat, turn down heat and simmer for 5 minutes. While that is simmering, shred cabbage, slice spring onion, chop coriander and other greens. Place handful of spinach in the bottom of your soup bowl and add chicken broth mixture from saucepan, add other greens on top and garnish with spring onion and coriander. Season with salt to taste and serve with a lemon or lime cheek.

NOTES

Bone broth makes a satisfying and very nutrient dense base for any kind of soup. We love this version that has the veggies all added at the end. Green veggies particularly are best added at the end of a soup or broth based pho like this so that they are still fresh, crunchy and vibrant. When added earlier they loose their colour and often lots of the nutrients so this is also a great way to hold the large amount of vitamins and minerals stored in the green veggies. 

  • May 29, 2018

INGREDIENTS

Half an organic chicken (based on a size 14 chicken approx.)
1 leek, top removed, chopped in half
1 celery stick, halved
1 parsnip, cut in half lengthways
1 carrot, cut in half lengthways
1 onion, peeled and halved
2-3 garlic cloves
2 bay leaves
2 cm of fresh ginger
2 tablespoons of apple cider vinegar
1 handful of Italian parsley (stalks and all)
1 tablespoon of Himalayan Salt (coarse or ground)
8 cups of water

Suitable for:
Lunch | Dinner

METHOD

Place all ingredients into a slow cooker and cook on low for a minimum of five to seven hours.

About five hours into cooking, take the chicken out. Separate the cooked chicken flesh from the bones. Set the chicken aside and place the bones back in the slow cooker for the remainder of the cooking time. (You can skip this step if you are not at home and leave the chicken flesh on for the whole cooking time.)

Cool broth, strain out the bones and vegetables and store the broth in containers or jars that can be refrigerated and frozen. Scrape off any fat that solidifies on the top.

Bone broth will last several days in the fridge and also freezes well.  

PROGRAMME NOTES

Keep one stick of celery aside for your dinner on Day 7 and then freeze the remaining celery for future batches of broth. If you are making this for two people. use a whole chicken and then once your broth is make add another 6 cups of water.

NOTES

When cooking vegetables for other meals, put offcuts or leftovers of raw vegetables into snapback bags and freeze for future batches of broth. Ensure offcuts are clean before freezing.

  • May 29, 2018

INGREDIENTS

1 large sweet potato or 2 medium
2 teaspoons of olive oil
1 x 95 gram can of salmon, drained, bone in
½ cup of spinach, roughly chopped
1 tablespoon of Italian parsley, roughly chopped
2 spring onions, finely chopped
½ a tablespoon of coconut aminos
½ teaspoon of turmeric (optional)
Himalayan salt to season

TO SERVE

Bestow Herb Dressing

2 servings

Suitable for:
Lunch | Dinner

METHOD

Preheat oven to 200 degrees celsius. Put the whole sweet potato on a baking tray lined with baking paper. Prick sweet potato with a fork several times and drizzle with one teaspoon of olive oil. Place in the oven and roast for 40 minutes – to check if it is cooked prick with a fork to see if it is soft inside.

Once cooked, remove from oven and cool slightly so it can be handled. Cut in half and scoop out ¾ of the flesh leaving a thin layer around the outside. Place scooped sweet potato in a bowl and mash with a fork. Add salmon and mash again to mix. Mix in spinach, parsley, half the spring onions, coconut aminos, turmeric (optional) and combine. Spoon it back into your sweet potato halves. Drizzle with one teaspoon olive oil.

Place back on tray and into the oven to cook for 15 minutes. Remove from the oven and place one half on a plate.  Sprinkle remaining spring onions over the top and drizzle with Bestow Herb Dressing.

PROGRAMME NOTES

Bake and extra sweet potato to use in your Gut Healing Brekkie on Days 3 & 4.

Serve with a handful of spinach and blanched broccoli. Place remaining stuffed sweet potato half into a container in the fridge for Healing Bowl Day Three lunch and remember to keep aside a small jar of dressing.

 

NOTES

Sweet potato is an amazing vegetable when it comes to supporting gut healing, as it is high in resistant starch. This contribute to a healthy gut in many ways, primarily through feeding the good bacteria. Sweet potato also helps to maintain healthy gut  function, promotes vitamin production, improves immune function and enhances the breakdown and elimination of toxins. We knew there was a reason it was one of our favourite vegetables!


Coconut aminos is a sauce made from coconut sap – it is dark, rich, salty and slightly sweet – very similar to soy sauce. It can be found in most supermarkets in the health food or gluten free aisle.

  • May 29, 2018