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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 cup of cauliflower, chopped
½ a medium onion, diced
2 tablespoons of olive oil
1 clove of garlic, finely chopped
1 teaspoon of turmeric, ground
¼ cup of raisins, sultanas or currants
Zest of 1 lemon
1 tablespoon of fresh coriander, chopped (or parsley)

2 servings

Suitable for:
Lunch | Dinner

METHOD

Place cauliflower in food processor and then blitz until it resembles rice.

Add onion and one tablespoon of olive oil to a pan and cook over a low heat for five minutes. Add garlic and cook for another five minutes. Add turmeric and stir for another minute.

Turn the heat up to medium-high and once sizzling, add cauliflower to the pan with one tablespoon of olive oil. Stir fry on high for five minutes.

Remove from the heat, mix in the remaining ingredients and season well.

PROGRAMME NOTES

Refrigerate half for Loaded Fries with Chicken Pesto dinner on Day 1 and half  for the Healing Bowl Day 2 lunch.

NOTES

Cauliflower has many health benefits relating directly  to gut health and skin health. It is high in water and fibre, both of which are essential for maintaining a fully functioning digestive tract and regular bowel movements. Cauliflower contain sulphur-containing compounds, which support gut health by activating detoxification enzymes. 

  • May 24, 2018

INGREDIENTS

2 cups coriander or basil, stalks and all (1 pot from the supermarket)
2 cloves of garlic
1 tablespoon of lemon juice
3 tablespoons of olive oil
1 tablespoon of Bestow Beauty Plus Oil
Himalayan salt to season

Suitable for:
Lunch | Dinner

METHOD

Place ingredients into a blender and blend until fully combined.

PROGRAMME NOTES

Use with the Loaded Fries with Chicken and Pesto dinner and Healing Bowl Day 2 lunch.

You will make it again in the second half of the programme where it is used in the Colourful Veggie Tray Bake dinner and Healing Bowl Day 7 lunch.

 

NOTES

We recommend you keep fresh herbs in the fridge as this makes them last longer. Coriander (sometimes known as cilantro) has well-known digestive properties and has a calming and anti-inflammatory affect in the intestinal tract. It also helps to prevent a build up of gas, reducing bloating and flatulence.

  • May 23, 2018

INGREDIENTS

2 servings

1 carrot, peeled and grated
1 apple, cored and grated
Juice of 1/2 a lemon
2 tablespoons of coconut thread
1 tablespoon of raisins or sultanas
2 teaspoons of olive oil
1 teaspoon of raw honey
½ a teaspoon of ground cinnamon
½ a teaspoon of ground ginger

TO SERVE
1 tablespoon of coconut yoghurt (dairy free)
1 tablespoon of Bestow Beauty Plus Oil

Suitable for:
Breakfast

METHOD

Place all the ingredients except for the olive oil in a bowl and mix well. Heat olive oil in a large frypan for a couple of minutes at med-high heat. Add the mixed ingredients and sauté until soft and fragrant (5 – 10 minutes).

PROGRAMME NOTES

Serve half warm with yoghurt  and Bestow Beauty Plus Oil. Place the other half in a sealed container in the fridge for breakfast on Day 2. We put ours in a glass jar along with the yoghurt and Bestow Beauty Plus Oil, so that we can easily take a portable breakfast to work if we wish to.

It’s a good habit to zest your lemon before you use it and save the zest to add extra flavour to any meal. Lemon zest is a tasty addition to this breakfast.

NOTES

This is one of our favourite breakfasts, as it is equally delicious served warm straight away or eaten cold the next day. It is so easy and you can really mix and match ingredients for variety. Simply use carrot as the base and then add fresh fruit (banana works nicely as it caramelises), dried fruit and spices. It tastes like a dessert and is a sweet treat you can enjoy that isn’t detrimental to your gut health!

  • May 21, 2018

INGREDIENTS

¼ of a pumpkin, cut into large segments, skin on
2 carrots, peeled and halved lengthways
1 sweet potato, peeled and halved lengthways
2 tablespoons of olive oil
½ an onion, finely chopped
1 garlic clove, grated
2 cm of fresh ginger, grated
2 cups of Chicken Bone Broth
1 cup of coconut milk (without thickeners or preservatives)
Himalayan salt to taste

To Garnish
Small handful of parsely, roughly chopped

2 servings

Suitable for:
Lunch | Dinner

METHOD

Pre-heat oven to 200 degrees celsius and line a tray with baking paper.

Coat pumpkin, carrot and sweet potato in oil, spread out on tray and roast for 30 minutes until golden brown. Remove from the oven and set aside too cool. When cool enough to handle, remove the skin from the pumpkin.

Add onion to frypan with one tablespoon of olive oil and cook over a low heat until translucent. Add garlic and ginger and gently fry for another two minutes. Add Chicken Bone Broth and bring to the boil. Turn down to a simmer and add the roasted veggies, mashing them gently. Add the coconut milk, simmer for 10 minutes and then turn off heat.

Once cooled, add to a food processor or blender (we use a stick blender) and mix until smooth. Alternatively, you could just mash it. Add water if you need to thin the soup.

PROGRAMME NOTES

Divide into two portions. Reserve one portion in the fridge for lunch on Day 1 and freeze the second portion for dinner on Day 4.

NOTES

Roasting the vegetables draws out the natural sweetness of the root vegetables and gives this soup richer flavour. Coconut milk contains anti-microbial lipids, which helps to prevent an overgrowth of harmful microbes in the gut. It also contains caprilic acid, which helps to maintain a healthy gut flora. 

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!

  • May 14, 2018