Category Archives: Diet And Nutrition

How to make a rich bone broth

Bone broth

Have you ever thought about making your own bone broth?

I have been toying with the idea for some time. I finally decided to give it a try after I realised that the supermarket beef broth I purchased contained added sugar (WTF), added colouring and a whole host of perservatives – not happy.

One of the most common questions asked about bone broth is if it is the same as beef stock. In short, not really – it does not have added wine or extra seasoning and bone broth is always made with bones (not just veggies) that have been gently simmer for long time to extract all the nutrients.

The health benefits of bone broth are amazing, starting with the fact it is great for soothing as unhappy stomach (such as IBS) and assisting with supporting good gut health. It is packed with vitamins, minerals, collagen and keratin, contains healthy fats and assists in the absorption of vitamin D and calcium.

I used a combination of bones, cooked meat and veggies for my recipe. I got beef bones from my butcher for a few dollars (some of the supermarkets now sell bones in the meat section), and I also used left over roast lamb bones and the meat. You can make a chicken version using left over roast chicken carcass as well as raw chicken wing bones.

It turned out to be well worth my efforts, the taste is delicious and I know that it is free from added nasties. I found that bone broth is easiest to make in a slow cooker (you can also make it on the stovetop). So dig out your slow cooker and give it a go.

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10 Things to do today

10 things to do today

If you want to love what you eat and feel full of abundant energy, then my top 10 tips below will have you feeling like the best version of yourself.

Improving your health begins from within – eating real, unprocessed and nourishing food to fuel your body (and your mind).

By understanding what is good for you, making some simple changes to your habits, you will start to look and feel amazing. Start with these simple changes and you’ll feel better immediately.

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Are you getting enough calcium?

Cows Milk vs Green Smoothie


Are you getting enough calcium?

Which would you say contains more calcium, a glass of cow’s milk or a green smoothie?

I was brought up believing that calcium, which is essential for strong bones and teeth, was only available from cow’s milk based dairy products.

Was this the same for you?

When I tell people that I am lactose intolerant the first question I often get asked is “where do I get my calcium from” (without taking supplements). 

What is Calcium and why you should care

Calcium is a mineral found in many foods. Calcium is needed to build strong bones and teeth, regulate muscle contractions (e.g.: your heartbeat) and to ensure your blood clots normally. The body needs Calcium to regulate hormones and to send messages between your brain and your nerves and muscles.  Calcium may also help to lower high pressure and protect against some cancers.

A lack of Calcium could lead to Osteoporosis, or brittle bones, due to declining bone density as you age.

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Four Easy Breakfast Recipes

Copy of 4 Quick

Ready to crank up your breakfast recipes?

Tired of making and eating the same breakfast every day?

Then this weeks article is designed just for you. Amp up your recipes as I share with you four quick (and nutritious) breakfast options. We are talking minimal number of ingredients but maximum taste.

Enjoy guilt free!

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How to travel in style and wellness

Suitcase Essentials

Ready to travel in style and wellness?

This week I am sharing with you my travel essentials that I use so that I arrive in a state of relaxation, ready to enjoy my holiday without compromising on my choice to eat well while I am away.

After my recent 2o plus hours flight from the United to Kingdom to Australia, I feel I am in a pretty good position to comment on these travel essentials.

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Ready to crank up your recipe rota?

4 Quick

Ready to crank up your recipe rota?

Tired of making and eating the same main meals?

Then this weeks article is designed just for you. Amp up your recipes as I share with you four quick (and nutritious) main meals. We are talking minimal number of ingredients but maximum taste.

They say that variety is the spice of life and 2016 is going to be no exception. Lets get cooking!

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Kickstart your 2016


Ready to kickstart your 2016?

Give yourself the gift of health and wellness for the new year by trying out these four simple smoothies formulas designed to give you energy, strength and nourishment.

Smoothies are a great way to give you maximum nutrients through the additional fruit and veggies, plus protein from nuts and seeds, with added hydration from water or coconut water.

You can also download my smoothie formula cheat sheet for more inspiration.

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Sinus Fighting Strawberry and Cucumber Smoothie

Sinus fighting

Do you suffer from sinus related allergies, such as hay fever?

Is so, then you know the symptoms all to well – runny eyes, sneezing, itchy nose and eye, sore throat, etc.

Rather than taking tablets that make me feel drowsy, I turn to this sinus fight smoothie with a blend of natural ingredients:

  • strawberries for vitamin C, a natural antihistamine
  • chia seeds to help clear mucus
  • cucumber for its soothing, anti-inflamatory properties, and
  • coconut water for hydration.

This smoothie is a natural antihistamine without the side effects that can be experience when taking tablets, and it tastes great!

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3 ways to make the most of summer berries

In season Summer Berries

Summer berries are in peak season here in the UK. The shops are fully stocked with juicy strawberries, blueberries, cherries and raspberries. Berries are a nutritional power house –  high in antioxidants, which help to counter environmental damage to our cells.

Where possible I like to buy my fruit and veggies when they are in season. They will taste better and be much cheaper.  I also try to buy organic where possible (especially for fruit that I eat the skin of) or otherwise try buying from a pick-your-own farm or whole food market.

Berries can easily be frozen without effecting there nutritional value or taste. So buy in bulk, let them ripen on the kitchen bench, then wash, dry and freeze in freezer bags.

Plan ahead to get the most out of these little gems.

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Congrats! Your support knocked their clean food socks off…


Congratulations! Over at the Academy of Culinary Nutrition, they’re HUGE fans of my blog. I’m writing to let you know that with your support my blog has been selected as one of the Top 50 ACN-Approved Clean Food Blogs. I am so excited to be featured and recognised as a wellness industry leader for my clean food recipes!

We’re in good company

We’re in good company as a winner of the Top 50 ACN-Approved Clean Food blogs – some of the other clean food blogs recognised are Kris Carr, Green Kitchen Stories, Meghan Telphner and My New Roots – these are amazing bloggers that I totally respect and believe that they do an outstanding job in the health and wellness space.


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