Friday, 31 March 2017

Super Charged Bone Broth Recipe

Bone Broth is one of the most potent, concentrated healing foods, that you can cook at home. That means you are in control of the quality of bones and all the other goodies that go in to making this super concentrated healing broth. Iv'e been a fan of Bone Broth for a few years now, so I wanted to share some of the things I've learnt, to make a really yummy, nutrient dense, vitamin packed       Super Charged Bone Broth. Have a quick look at some of the benefits, whether beef or chicken broth.

Some of the many            Heals a Leaky Gut                       Increases Mineral consumption
     benefits of                    Reduces Inflammation                Aids digestion
    Bone Broth                   Calms joint and muscle pain       Smooths skin
                                           Assists your liver to detox          Helps repair and grow bones
                                           Fights infections                         Loaded with nutritional goodness
Bone Broth has many fans these days, because research and science have shown how this amazing nutrient dense soup is chock a block full of collagen, gelatin, hyaluronic acid, amino acids, proteins, minerals and vitamins, and it has the powerful ability to heal the permeability of the gut lining. We're hearing a lot more about the 'gut' these days because it is now widely acknowledged that the gut is paramount to overall health and wellness, so this is an important reason to drink this healing brew.
                                                                                                                                                           Once you have made your broth, the idea is to have a small cup every day on an empty stomach, to absorb it's goodness - remember it is a rich brew indeed, and you may wish to dilute it a bit. You shouldn't use all your broth in one meal either, try to freeze small  1 or 2 cup serves, so you can use it in all sorts of ways, like using it as a base stock in casseroles, noodle soups, gravy etc. I made a spicy Thai beef noodle broth, using 2 cups of the beef bone broth I'd just made, a spoon of red curry paste, a generous splash of fish sauce and some coconut cream, then loaded up with fresh veggies, tender steak slices and rice noodles - it was yum. I usually drink half a cup a day or add it to a meal.

Yesterday I decided to throw a pot of Bone Broth on. You really do need to plan ahead for this, as it takes up to 48 hours to cook slowly! We have a new butcher selling pasture fed meat, so I bought a bag of beef bones - big chunky, meaty bones full of marrow (sorry vegetarians:)

So what makes mine a Supercharged Bone Broth? By adding some of the most popular wellness ingredients researched today.  There are some common standouts all nutritional health and wellness professionals recommend. In fact, most of these ingredients you have probably heard about before, so why wouldn't you add them to your super soup?

The first thing to know about cooking bone broth of any kind, is that the process is slow with VERY low heat. It takes time to draw the goodness out of the bone without losing it all in the steam, which many first timers find out the hard way when they take the lid off and there,s no broth left! I use a heavy based, stainless steel soup pot, and regulate the heat myself  - to very low. Slow cookers are often recommended but mine still slow boiled too fast, and most of the broth was evaporated by morning :( It's so disappointing when you've put so much into it.

Some people roast their bones in the oven first. It not only brings out more flavour, but helps to release the nutrients. But to be honest, I just throw everything in the pot without too much fuss - you want to make this process as easy as possible so you will do it again and again. Try chicken frames next time if you love a good chicken broth. They are cheap to buy and you usually need 3-4 frames.

So, step one, put your bones in your chosen pot and cover with water. I use filtered water so there are no added chemicals in my healthy broth - you can use bottled water if you don't have filtered, at least you wont be adding fluoride and chlorine to your soup.

The next important ingredient is Apple Cider Vinegar. Don't overdo the vinegar and ruin the taste of your broth, but it's the vinegar that helps to draw the goodness out of the bones. Apple Cider Vinegar has a ridiculously long list of health benefits - so give your broth a healthy splash of the stuff when throwing everything in the pot and bring to a very slow simmer.

 I know a few people that have tried to make bone broth, only to tell me it was awful :[  so like
 all good soups, flavour and seasoning are important. You should add lots of herbs, spices and vegetables to create loads of taste. I like to roughly chop up LOTS of onion, carrots and celery. You can be as quick and rough and ready as you like, no need to peel etc, because they will slowly cook down, and we will be straining all the particles out of the broth at the end, because tiny bone fragments may be floating around! You will understand when you make your first batch, how 'chalky' and brittle the bones become, as every little bit of goodness is drawn out of the bones.

The Super Charged ingredients to make this broth even more potent and powerful, start with the simple addition of 3-4 cloves of roughly smashed garlic and a spoon of crushed ginger. I'm sure I don't need to spout on about these well known herbs for health because you all know they are good - so I won't, but make sure you put them in! Instead, I'm going to encourage the daily use of the incredible, but humble, Tumeric. Yes, another spice we know is good for us - BUT, are you aware of just how much scientific research has backed it up, finding even more reasons to use this incredible spice. Suffice it to say, we can all use a little anti inflammatory help in our joints and bodies, so we will add a generous spoonful to taste. If you love the flavour of this spice, add a bit more for good measure.

After we add tumeric, we also thrown in a teaspoon of black peppercorns. It has been found that black peppercorns will activate the tumeric giving it even more healing power. Then it's in with the herbs of choice. Mine is rosemary, origano and a pinch of nutmeg or you can even use cinnamon.
Salt is always under fire, but our bodies need it and so does your broth, to bring out flavours. I use Himalayian Pink Salt, as it is an unprocessed salt containing 84 trace minerals.

The next super ingredient, known to have books written about it's countless health benefits and uses is Coconut Oil, containing good medium-chain fatty acids. It is good for digestion, immune system, skin, brain, oh just about everything, so why wouldn't you add it to your super brew.  It is well known for it's soothing and healing effects on the gut and will add a delicate coconut hint to your broth.

So here is my Supercharged Bone Broth recipe, that actually tastes delicious and is also super nutritious. You should aim to make a big batch that you can freeze in small containers as this is a lot of effort for little reward otherwise. Generally you should aim to drink half a cup daily or if suffering an illness ramp it up to half a cup morning and night or more - you cant overdo soup!


2-3   kilos of grass fed cow bones or 3-4 chicken frame/carcasses
        filtered or bottled water to cover all bones
1/3  cup of Apple Cider Vinegar - or a healthy splash if your in a hurry
3      large carrots roughly chopped
2      onions peeled and roughly chopped
4      stalks of celery with foliage tops still on - this is where most of the flavour comes from
        roughly chopped
3-4  cloves smashed garlic - just peel and bang it with the flat side of a large knife
1      heaped teaspoon of pure minced ginger
1      teaspoon of Tumeric
1      tablespoon of coconut oil
1      teaspoon of Himalayan Pink salt


Place the bones in your large soup pot and cover with the water.
Bring to the boil whilst roughly chopping veggies.
Add everything to the pot while waiting for it to boil.
Once boiling, TURN DOWN HEAT TO VERY LOW. It should bubble very gently.
This heat needs to be maintained for the next 48 Hours! and  is where the magic happens, so don,t rush the process. You can add more water now if you think it has reduced a bit with steam - remember a low, slow heat, will stop all the goodness escaping in steam and making your house smell like broth for a week.
Stir occasionally, but try not to open too often, as you will lose some goodness each time.


When your broth is ready, all the meat and marrow should have fallen from the bones and they should be clean and slightly chalky.
It is really important that you follow the next steps as tiny bone fragments will now be floating in the broth along with the remnants of vegetables.
Using tongs, remove the bones and discard - do not feed to animals as these bone have no goodness left in them and will do more harm than good.
Whilst still warm - strain the broth through a medium sized strainer into a large bowl catching the majority of flotsam, then strain again using a fine strainer to get pure, clean, clear broth. This can be a messy procedure and the use of a soup ladle and soft spatula will help.

Place the bowl of clean broth in the fridge for a few hours if you want to remove unwanted fats, which can then be easily be skimmed off the top. However, if you are using bone broth to help with a chronic disease, leave these valuable fats in as they are full of coconut oil, and rich in absorbed, essential vitamins and minerals, and will help anyone trying to put weight on.

Remember that this is a very concentrated soup and can be diluted to taste. I sometimes add half a teaspoon of delicious coconut cream into my single serve - it makes chicken or beef, creamy and rich in good fats - which we seem to starve ourselves of, under the guise that they are bad for us! In fact we just don't eat enough good fats, of which 80% of our brain is made of. I digress - sorry...

What you do with the left over pulp is up to you, but be wary of fine bone shards.To be honest, I put all the pulpy stuff into my worm farm - they love it! In just 2 days they are clearly twice as big and producing highly nutritious worm water for my organic veggie garden, so now my veggies are even more nutritionally viable.

Don't forget to freeze your broth in small portions as you won't need it all at once.

Good luck with your first batch. It took me a few go's to get the flavour right so don't give up and tweek it next time. If you haven't got the time to bother making your own broth, you can now buy bone broth protein powders, however they are definitely not the same as something you cook yourself, in taste or goodness.

Please leave a comment if you have failed or succeeded with bone broth, we can use all the helpful tips you have.

Wednesday, 9 November 2016

Cooked Beetroot is awesome - and a little scary.                                                                                                                                                                                                                                                                                                                                         They have this incredible earthiness about them, and when pulled straight from the garden, carry important soil-born good bacteria - if you could only smell this batch of slowly cooked beets, simmered for 1.5 hrs in filtered water, vinegar, herbs and coconut sugar. I'm going to peel and slice them - just cut the top and tail and gently squeeze the outer layer off, like a soft onion peel. Then slice and dice for bottling using the cooking water and extra vinegar until the tops are totally covered. Iv'e ended up with a small bottle (thanks Maccona coffee) of diced beetroot to add to salads etc and a large jar with bigger chunks, suitable to roast or cut down smaller.
                                                                                                                                                                                                             When you grow your own f/veg, you often have more than you can eat at once, so bottling is a quick an easy way to stretch your crop out while you wait for the next crop to grow. If you don't grow your own, try buying a bunch from your organic grocer and make your own batch of nutritious and delicious beetroot or just throw them on a baking tray with some pumpkin, olive oil and balsamic for an hour for an earthy and richly flavored roasted experience. Red and orange colored vegetables have high levels of nutrients and antioxidents, vital for good health, and a sure fire way to help heal the gut.                         
One of the easier root vegetables to grow, they don't require loads of space so you could easily grow them in a raised bed or pot as they have few pest and diseases. It's easy to grow them organically, by using organic mulches like sugar cane and improving  the soil with cow and chook manures, blood n bone, potash from a fireplace etc and by fertilizing with natural manure pellets and fish emulsions. Don't forget to use the liquid seaweeds to improve soil bacteria and general health of the plant as well.

So why is it a little scary ? well, when you eat a lot of beetroot in one sitting, it's amazing red colour, well - shows up in the toilet! No, your not bleeding internally - it's just the beetroot :) only, my husband didn't put 2 and 2 together and thought he had a serious problem! ha ha - you should have seem his face when he told me -I just looked at him and smiled with a little shake of the head and gently reminded him of the roasted whole beets we ate. Poor him, he was so relieved, and I'm pretty sure it will become a little family joke.

Tuesday, 5 April 2016

Cancer - this special link will save lives

Cancer - it touches everyone these days. Even if you and your family have been free of this horrible disease, I'm sure you still know someone who is dealing with it, or worse, has passed because of it.

What a sad time we live in when a disease is that prevalent to humanity. It's scary, because there are so many types, most of which, as a patient, we don't seem to know a lot about.

I'm talking from experience unfortunately. From a dear friend who passed from breast cancer related issues at age 48, to my brother in law from pancreatic cancer, and now my beautiful mum, who has it in her kidney and lung. From a family perspective it has become all encompassing. It changes every aspect of your life and all those around you, and it becomes your focus. That being said, I still don't know exactly what type of cancer mum has or the type of chemotherapy being used, as the medical profession seem to whizz over the technical stuff, and start pumping toxic substances into you before you really have time to digest or investigate your options - indeed, they don't actually give you options.

So if this disease is going to affect us in one way or another in our lives, surely we should already have some knowledge and power about how to deal with it. Knowing your options, should you or someone you know, ever have the need, will greatly improve your survival, not to mention knowing what to avoid now to prevent cancers. Knowledge will make the journey more proactive and empowering to the cancer owner/families, not the doctors.

This being said, I would like to share with you a link to one of the most powerful eye-opening docu-series that I have been part of. There is so much info that will forever change your perspective of this disease, treatments and prevention's. All you have to do is watch the one hour a day - 9 part - series. It's totally free, although you can opt to purchase it for future reference as I did.

This series and website is all about spreading the truth and sharing knowledge of cancer and all related treatments worldwide, with various specialist and cancer survivor interviews. A fascinating watch.

You will need to register NOW as it starts 12th APRIL. Don't miss this free event - it could save your life and has definitely changed mine.

I hope you get as much out of this series as I have and pass on this event to anyone it may help.

Till next time ........from Roz at Well & Good

Monday, 4 April 2016

Wellness, such a popular word...........

but what does it mean to you?

It has become apparent to me that everyone has a completely different perspective of just what good health is and how to achieve it. And because we are all so different, with varying health issues, ages and expectations, we have an incredibly wide range of ideas of just what is 'good' for us, and are easily led astray by this health industry. And like all popular themes, everyone is an expert and everyone is touting their theories and products.

Any wonder there is loads of confusement and wrongly applied information out there. Health supplements, diets, exercise programs, and of course lifestyle shifts and eating protocols - how are you supposed to know what is the right one for you and is it really healthy, just another fad or indeed another million dollar corporate money maker?

I'm no expert either, just another person on my own personal health journey, hoping to attain my own state of er.....wellness. The difference is that I spend hours researching and reading, being part of online summits and listening to various experts in their fields. And yes, I get just as overwhelmed and confused as everyone else. So, I can only approach this blog using my own experiences, health issues and acquired knowledge and of course the wisdom of age -been there, done that!

'Wellness' is one of the most powerful advertising words at the moment and everyone is on the bandwagon using it to promote their product or company - wikipedia  define it as - a term used to mean a healthy balance of the mind, body and spirit, that results in an overall feeling of well-being.
Sounds about right, but how to get there is an individual journey that differs greatly from person to person.

So keep reading folks, and we will try to wade through some of the mind, body and spirit aspects of this incredible journey to great health and lifestyle. I have been part of some amazing summits recently that have given me a greater clarity in my personal 'wellness' journey, and I would like to share them with you - so I hope you have an open and questioning mind - your going to need it.

In my next post I will share the most life changing global quest, that has forever challenged my views on Cancer - how to avoid it and how to treat it, so stay tuned by following this Well & Good blog by email so you don't miss out. It will include a link that could be life changing to you, your family and friends, so stay tuned..........

Thursday, 21 January 2016

New Years Resolutions 2016

Have you made any this year? New Years Resolutions that is? Mores the point, how long before they fade away as a distant memory and you give up on them?  I `Resolved` to do more yoga classes and finally get on top of my allergies. Iv`e already booked in to have allergy testing next month so I`m  already heading in the right direction. I will continue to eat in a `clean manner` and contribute to my health through nutritional eating and as chemical free lifestyle as possible (within the bounds of not being an obsessive nut)

.Did you make one or a list? and how`s it going so far? January is the traditional month of embarking on those pesky resolutions that seemed pretty straight forward and reasonable at the time. Perhaps you are one of the deeper thinkers, that approach resolutions with great thought and determination (usually the more successful at it). But by end of February, many of us have given up, or the shine and ideal has worn off - it`s not fun giving up stuff we love to eat and do even though we know they are bad for us. All my gym classes are full to the gills at the moment, with people trying to undo all their Christmas cheer, with the resolution to be healthier this year or to lose some weight this year. I know from past experience that class numbers always decline as winter approaches, meaning many have given up or gone back to bad habits.

It`s the time of the year for new beginnings and many of us are wanting to make changes for the better but are unclear of how to actually achieve it, then we get lost along the way and lose interest. I commend anyone having a go at making changes for the better in their lives, but unless you give yourself clear guidelines on how to reach your goal, you ultimately set up for failure.

So how do we actually achieve our Resolutions?  Firstly don`t have unrealistic ones. Not many people can change lifestyle habits easily. Next, just take one step at a time - you know, baby steps. When I first started my healthier Resolution journey at the beginning of last year, I began by giving up all Aspartame's.Then it was processed sugar, and then gluten. One challenge at a time.

If your decision is to `get healthy` this year, or `lose x amount of weight` then the answer is not just about going hard at the gym and trying to stay away from fast foods. These are great ideas if you stick at it - but it should be at a level that you are prepared to live by - permanently. When your efforts have finally rewarded you with some good results, you then need to maintain them, or risk slipping straight back to where you started - or worse! So it should be a change your committed to live by. The aim is to make small changes for good. When you`ve mastered that, then make the next change, with the intention that it will be for good. You can always take it to the next step or phase as you adjust to living with, and without certain things. If you don`t stress the body out with extremes, and unrealistic goals, you will have much better success, and if you make a conscious effort to change your perception about what you eat and drink and how you think about food and exercise, then your on your way to being a healthier you - for life.

After all, there are plenty of better options out there, you just have to look for them, implement them, then try to live by them.

If you are serious about making some changes, the best way forward is to change one thing at a time. That way you don`t overwhelm yourself. When you`ve mastered that, then add the next thing. A great example is giving up sugar. This is extremely hard to do as it encompasses not only what you put in your mouth, but your emotions, hormones and lifestyle at the same time. A better way to go, is to ease into the changes with a controllable limit like giving up sugars in soft drinks, sport drinks and juices first. When you feel that this is no longer a tough thing to live with, then add the next layer and cut out lollies, sweets and icecreams and finally when your body has adjusted to these changes add the next layer by cutting out all processed sugars that are hidden in so many things we eat (which means reading ingredients labels). Don`t forget you can supplement your cravings with small amounts of honey or pure maple syrup as a substitute in cooking so your sweet tooth doesn`t miss out.

Now the trick to this working, is to allow at least a month per change, so you don`t go through sugar withdrawals, which can ultimately be your undoing. Very few people are prepared for a withdrawal period and when your at your lowest it`s easy to give up. And of course, if you fall off the wagon - get straight back on the next day.

If you set yourself a six month target to feel healthier or lose some excess weight, then you can reassess when you get there and make new goals at that stage, planning how to stick to your guns through winter and so on. It helps if you develop an interest in cooking healthier foods as it will help to drive your focus. Stick to choosing better options when you eat out, and don`t have a mindset that tells you your missing out - you should be proud of your better choices and feel good that you`ve made them and live by them.

Good luck with your year ahead. May you be the person you always wanted to be, because your achievements are the elixir of life. Share your New Years Resolutions as a comment to re-affirm your commitment to change.

Tuesday, 8 December 2015

Breakfast - my favorite meal of the day

We all know it`s the most important meal of the day, luckily it`s my fave too! I don`t have time for a cooked breckkie - who does? and I don`t want a big breakfast, just a healthy, yummy one. I know that eggs don`t take long but it`s one thing I`m not fussed on first thing - although brunch is a different story, and usually at a healthy cafe on the weekend - even better!

I`m often asked what I eat if I don`t eat processed sugar and gluten. Don`t forget I also try to stick to clean eating principles too - nothing processed with added chemicals, which means making fresh foods from wholesome ingredients. But back to breakfast - which some days is just a quick NutriBullet smoothie or a piece of gluten free toast with honey and sliced banana and a cup of tea - hmm yum! Although these types of loaves are dearer than a normal loaf, they usually last me about 3 weeks because I only eat carbs at breakfast. I always choose a  seeded variety over whole grains. I know I could make my own but I`d rather spend my cooking time making healthy snacks which are often hard to buy and really expensive. Making healthy choices doesn`t have to make your life hard, it`s supposed to make it better, it`s about choosing the healthiest possible options.

But when it`s a hot summer morning there is nothing like a bowl of cereal with chilled milk of your choice - mine being A2 milk. So what`s my special blend?

This cereal has it all - taste, texture and goodness that lasts till lunch. So what`s in it?

A small serve of gluten free cereal - there is a great selection in the health aisle of supermarkets these days, but watch out for added sugars - add your own honey for sweetness. My new faves that I add to everything is crispy Coconut Flakes, so good for your gut health, crunchy and tasty, and a spoon full of  delicious Tropical Blend Seed Mix. This blend is so amazing that I bought 5 kilos of the stuff! yep, I`m loving it. I used to eat a lot of whole grains until I learnt the error of my ways, and this blend gives a similar nutty crunchy texture - gotta watch those sneaky seeds that get stuck in your teeth though. No cereal is complete without some fruit, so half a banana, strawberry and blueberries with a drizzle of honey and chilled milk.

It take two minutes to throw together and tastes amazing. Best of all, its filling, low GI which is slow energy burning, you`ll stay full longer with no high then low drops in energy, and it`s actually good for you with fresh antioxidants and fibre and protein. What more could you want.

What is your favorite quick and healthy breakfast? Leave a comment if are you a chia pudding fan or a green smoothie junkie or do you skip breakfast altogether? very naughty.

Thursday, 26 November 2015

Perfect meal on a hot Summer night

We had such a hot day today that I couldn`t face cooking. Hmm, what could we throw together that was healthy, quick and easy? Of course, our summer fave - Vietnamese cold rolls.

We already had a BBQ chicken in the fridge and after rummaging through the crisper, we found what was needed - carrot, cucumber, capsicum, and snowpeas. I picked some corriander and mint from the garden while I soaked some rice vermicelli noodles to soften.The next bit was a bit trickier - getting my daughter to thinly slice it all up! She did a great job slicing everything to the same size.

We always keep some rice paper wrappers in the cupboard, and all you have to do is soak them one 
at a time in a bowl of hot water to soften them. Place on a damp tea towel and carefully pile up your salads in a neat little row in the middle, with a sprinkle of vermicelli, coriander and mint on top, then fold and wrap tightly - just like a little parcel. We used a Thai sweet dressing and added some chilli  sauce for dipping...and voila, dinner is ready .

And of course we had plenty left over for lunch the next day. What`s your favorite too hot to cook meal