This warming soup uses in-season vegetables and is lovely to come home to and heat up after a busy day. High in vitamin C, it is a tonic for those feeling stressed or burnt out.
Serves 2-3, prep time 40 mins, you will need a good blender or food processor
1 red onion, chopped
Few cloves of garlic, chopped roughly
1 medium-sized butternut squash, organic if possible
2 medium to large-sized sweet potatoes, organic if possible
Ground sea salt and black pepper
A little spicy, this meal is packed with veges, protein, iron, B vitamins, zinc and fibre, all of which nourish your nervous system, mental wellbeing, liver and digestive function.
Made without cheese or sour cream, this meal is perfect for people who are allergic or intolerant to dairy foods, or taking a break from eating dairy. Even if you do eat dairy, why not give this recipe a go.....it really is fantastically tasty, and very satisfying.
Serves 2 very hungry people or 3 people wanting a smaller meal, prep time 45-60 mins
1 large red onion
1 teaspoon each of powdered cumin, whole cumin seeds, coriander powder
1 small red chili
500g beef mince, grass-fed and organic ideally
1 can of black beans
4 tablespoons tomato paste
1-2 carrots, grated (using organic veges is encouraged)
1 capsicum, diced
1 little gem lettuce
1 bag of organic, non-GMO corn chips (check Countdown or Woolworths in NZ and Aus for the Macro brand)
For the guacamole and salsa:
2 ripe avocados
Sea salt and cracked black pepper
8 small cherry tomatoes
Handful of fresh coriander leaves
1 small red chili
Is your digestive system groaning from Christmas and New Year's indulgence? All that festive and delicious cheese and wine, second helpings at Christmas lunch, champagne brekkies, boxed choccies and rich desserts.... Wonderfully indulgent, and a lot of work for our guts, hey!
Feasting is one of life's great pleasures and we're fortunate to be able to do so. It's also good to rest and soothe our digestive systems.
For a light-yet-satisfying, restorative meal, try this Vietnamese-style soup. It's rich in liver-detoxifying and gut-soothing amino acids, herbs and spices, thanks to the bone broth, ginger and coriander it contains. It's also gluten-free, hydrating, and offers the antimicrobial powerhouse combo of chilli, ginger and garlic - good medicine for anyone recovering from a cold or other respiratory illness brought on by end-of-year exhaustion.
What is bone broth and why is it good for me?
Bone broths are made by simmering chicken, lamb or beef bones in water for 4–12 hours. Animal bones are rich in collagen and the amino acids (protein units) glycine, proline and glutamine (which are not found in high concentrations in animal meat/muscle).
Collagen and glutamine have been shown to heal the cells of the gut wall (enterocytes). If you have experienced food allergies, food poisoning, parasitic infection, leaky gut, bloating or diarrhoea, bone broth supports the health of the gut wall and helps your digestive system recover.
Collagen, proline and glycine (which support collagen synthesis) also support skin health and joint and bone health and healing where injuries have occurred. Chicken broth can support recovery from colds, flu and infections because it contains cysteine, which is antimicrobial.
The glycine in bone broth also supports one of our liver detoxification pathways, and when our liver is functioning optimally, this has multiple benefits for overall health. And finally, bone broths are hydrating and contain minerals the body needs daily such as sodium, potassium, calcium and magnesium.
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