These recipes are all tried and tested by me...  yum!

this section is an opportunity to incorporate immune building into your diet. If you would like more specific health related information on immune resilience - Touch here to read more:

Your Immune Wellness and Resilience - Article

Flue Season, Preparing Yourself - Article

Autoimmune Conditions - Article

Apple Cider Vinegar Drink

• 4-7 peeled and lightly mashed cloves of garlic

• Equal parts ginger
• 2-4 cups of water
• 1/4 cup of apple cider vinegar
• 1 lemon
• honey to taste • Cayenne pepper to taste

(Ingredients may be adjusted to your taste)

Simmer the peeled and mashed garlic and ginger in 2-3 water for 10 minutes-you can use more water if you like a more diluted flavor.  Strain and add apple cider vinegar, the juice of 1 lemon, and 3-4 teaspoons of honey. 

Drink 2-3 times daily as needed. Add cayenne.

This will keep in the refrigerator for up to 5 days, and can be gently reheated on the stove top.

REMEMBER REST is BEST

Mushroom Immunity Soup

Mushrooms such as reishi, shiitake and maitake have  compounds in them that are excellent for boosting immunity.  These compounds help protect us from bacterial and viral infections and cancer and tumour cell formation - So use mushrooms regularly in your diet to keep you healthy!                                                                                

Ingredients

• 1 tablespoon virgin coconut oil

• 1 large onion, diced

• 3 cloves garlic or more, chopped

• 1 cup of reishi, shiitake or maitake mushrooms, or combination

• 2 cups of either Swiss brown mushrooms, Portobello or button mushrooms

• 1 – 2 sprigs each of fresh rosemary, thyme, parsley, basil, oregano

• 1 fresh chilli or more, chopped

• 1 cup whole cooked buckwheat or barley (optional)

• Enough stock or just water with sea salt to taste to cover vegetables

Method

Melt coconut oil over heat and add finely diced onion and sauté til translucent. 

Add garlic and sauté for 1 minute, if using chilli add at this stage also.

Add in chopped mushrooms and sauté for 1 – 2 minutes to soften slightly and bring out flavour.

Add enough water to cover vegetables and add in chopped herbs at this stage, reserving a small amount to use as a garnish.

Cook until mushrooms tender, once cooked, blend with stick blender to smooth consistency or leave chunky depending on preference.

To make soup a heartier meal, add in 1 cup of cooked buckwheat or barley.

Serve with remainder of chopped herbs on top and a slice of sourdough bread or brown rice noodles could be added. Or add miso to bowl.

A Cup of Bone Broth (A healthy gut supporting snack)

• 350ml chicken bone broth (see recipe)

• 1tsp turmeric ground

• 1 pinch cumin ground

• 1.5 – 2tsp lemon juice

• Sea salt/pepper to taste

Broth recipe below - from Nicola Pilion

Chicken Bone Broth

• 1.5kg bony chicken parts (necks, backbone, breast bone & wings)

• 2-4 chicken feet (optional)

• 2tb apple cider vinegar

• 1 large onion

• 2 carrots

• 3 celery sticks

• 2 leeks (white part only)

• 1 whole garlic bulb – cut in half

• 2 large handfuls flat leaf parsley

• 1 tbsp peppercorns – lightly crushed

Recipe may be halved if using slow cooker

Method:

Place chicken in pot or slow cooker and add 5 litres of water, apple cider vinegar, roughly chopped – onion, carrot, celery & leek, garlic and peppercorns

 Leave to stand for 30mins -1hr

Bring to the boil, continuously skimming off any formed skim and foam from the surface of the liquid

Reduce the heat to low and simmer for 6-12 hours

The longer, the more the flavours will develop, allow to cool and strain, cover and refrigerate

Remove the fat from the top of the stock once formed

Keep for up to 1 week in fridge or 3 months in freezer

Use chicken stock for a base for other meals where required or as a revitalising “cup of bone broth” (see below)

Organic Chicken Congee

This recipe is based on Chicken Congee by Stephanie Alexander.  Its is so delicious and can be kept in the fridge for a few days to dip into.  -Excellent for fussy children as they can have the greens, chicken or rice separately.  Perfect during convalescence after sickness as the broth gently heals and nourishes.  We add a big bowl of broccoli or any vegetables we have in the fridge to on top of the rice pot for steaming at the end.

Serves 6

• 1 organic chicken

• 2 liters organic chicken stock (see bone broth recipe below)

• 2 tbsp organic coconut oil

• 2 cups organic short or medium grain brown rice, rinsed

• 1 red chilli, seeded and finely sliced

• 3 spring onions, finely sliced on the diagonal

• Large Bunch of Asian broccoli

• Dipping sauce (optional for children but very yummy)

• 1 clove garlic

• 1 small red chilli, seeded

• 1 tsp organic brown rice syrup or sugar

• 2 tbsp rice vinegar

• 3 tbsp organic tamari

• 3 tbsp water

• juice of ½ lime

Place chicken in a large pot and cover with stock. Bring to a boil and then turn heat down and poach on a very low simmer for 45 minutes or longer.   Cool chicken in stock for 10 minutes before removing from pan. Set chicken aside to cool and save stock.

Heat oil in a large saucepan and fry rice for a few minutes.  Pour in poaching liquid,  from chicken, bring to a boil and then turn heat down to very low.   Cover and cook gently for 20min or 1 hour depending how you like it or until rice is extremely soft.  In last 10 mins place Asian broccoli (or veggies of your choice) on rice to lightly steam with lid on.

While rice is cooking make the dipping sauce by pounding the garlic and chilli in a mortar and pestle, and then stirring in the rest of the ingredients.

When the chicken is cool enough to handle, remove and discard the skin and bones, and shred the meat.

To serve put some shredded chicken in each bowl, ladle in some rice and broth, and then

top with some sliced chilli and shallots. Add a few spoons of dipping sauce to taste.

http://www.stephaniealexander.com.au

Lentil Soup - Quick & Easy

I love this & yes my kids do too!  It is actually one of their favourites.

2 x 400g cans of cooked organic lentils rinsed and drained

1tbsp. oil – ghee (or coconut oil)

• 1 onion

• 2 cloves garlic

• 1tsp cumin seeds

Optional spices: 1tsp ground coriander, 1 tsp fresh turmeric (or powdered)

• 1 liter homemade vegetable broth (or organic chicken bone broth see below)

• 4 medium carrots chopped, as you like with skin.

• 2 celery stalks chopped

• 4 large kale leaves finely chopped

• Sea salt and ground black pepper to taste

• Fresh chopped coriander (optional)

• Optional vegetables you may like to add: green beans, silver beet, sweet potato.

Rinse tinned lentils and put aside.

Add oil to large saucepan; gently fry cumin and other spices until flavour is released. (It should smell great!)

Add garlic and onion cook & cook until tender and just starting to brown.

Add water or vegetable stock.  Bring to boil then, reduce heat, add lentils and vegetables except kale.

Once vegetables are tender, add chopped kale and replace lid until it has softened (5-10mins).

Serve with fresh coriander, salt and pepper to taste.

Hearty Whole Mung Bean Soup

Servings:  6Really easy to make, takes some time to cook.  Just cook a big batch and put in the freezer for work lunches.

• 2 cups whole mung beans, picked over, washed, and drained

• 4 cups water

• 4 garlic cloves finely minced

• 2 chillies, finely chopped (seeds removed, if desired)

• ½ onion finely chopped

• 2 tablespoons olive oil

• 3 cups Massel stock

• 3 large handfuls of spinach chopped

• Celtic Sea salt and cracked black pepper, to taste (I don't find it needs much)

• Carrot, celery or kale.

Directions:

Total Time: 1 1/4 hr

Place beans in a large pot and add 4 cups water; bring to a boil.

Reduce heat to a simmer and cook for approximately 30 to 40 minutes, or as long as needed until the majority of the beans pop their skins and the water is absorbed (if your water cooks out and the beans are not cooked, simply add more water as needed and continue cooking until beans burst; it is better to overcook than undercook, but in any event, continue cooking until the water is all absorbed).

Meanwhile, sauté garlic, chilli and onion in olive oil until the onion softens, about 5 minutes; set aside.

When the beans have burst and the water has cooked off, add the chicken stock to the beans and bring to a boil.

Add the onion mixture, ham, and spinach to the pot; reduce heat and simmer for 15 minutes.

Season with Celtic Sea salt and organic cracked black pepper.

Recipe adapted from: http://www.food.com/recipe/hearty-whole-mung-bean-soup-114716#ixzz1DPYeLAEz

Red Lentil & Vegetable Dahl

• 1tbl coconut oil or ghee

• 1 medium brown onion, roughly chopped

• 2 garlic cloves, finely chopped

• 1tbl cumin seeds

• 1tbl turmeric powder

• 1 cup dried red lentils, rinsed, drained

• 1/3 of a butternut pumpkin cubed

• 2 medium carrots

• Water (enough to cover the lentils and vegetables plus 1cm)

• 1/2 cup fresh coriander leaves

• Sea salt to taste

Heat oil in a saucepan over a medium heat.  Add onion until clear and then garlic for 1-2 min. then add spices.  Cook for 2 mins until fragrant.  Stir through carrot and pumpkin and cover to sweat for 4 mins.  Shake the pot without lifting lid.

Add rinsed lentils and water.  Bring to the boil.  Reduce heat to lowest setting.  Simmer, partially covered, for 30 minutes or until lentils have softened.  Cook, uncovered, stirring occasionally, for 20minutes or until thickened.  Add a little water if necessary.  Remove from heat.  Stir in spinach. Add salt to taste. Serve warm with coriander and chilli powder to taste.  Enjoy!

Christine is available for naturopathy, nutrition & herbal medicine appointments:

Western Health Collective    9687 5670    ONLINE BOOKINGS

Private Practice Online 0409 027 221    ONLINE BOOKINGS

Proudly servicing Melbourne's West:

West Footscray, Yarraville, Seddon, Kingsville, Maribyrnong, Williamstown