Fresh is best


I try to get to a local organic market every Sunday morning when I’m in Adelaide.  Gone are the days when all food was organic and good for you.  These days one has to make a special trip to find local, organic, fresh produce that is in season.  Fortunately there are like-minded people around who have seen the need and have the passion to supply fresh, non-GMO, chemically-free in-season produce.


The Market Shed on Holland is fast becoming a hive of activity on Sundays.  Only 6 months in the making, it is the place to find fruit, veggies, tea, smoothies, spices, nuts, herbs, desserts and so much more.  There is also plenty of food available for you to have breakfast or just a coffee while you are there.  And EVERYTHING is organic.  I find it a tremendous relief not to have to analyse every single item I pick up to check for country of origin, presence of GMO’s or things I’m allergic to.  I actually enjoy going there.


As I’ve been away for the last 3 months, I needed to stock up on a few staples as well as my veggies and fruit for the week.  Organic brown rice, organic Basmati rice, organic almonds, organic macadamias, organic coconut oil, organic avocado and macadamia nut oils were all brought home as well.  Oh, and also some beautiful organic eggs.

The most important part of eating nutrient dense food, is having the right ingredients on hand all the time and being prepared.  It’s all about balance and choices, the right ones.

Beautiful Beef Stock

Nothing beats homemade stock for using in broth, soups, casseroles, curries, gravies, etc.  Your gut, and your whole body will love you for making your own stock to use in your home cooked nourishing meals.  Ditch the bought stock cubes and cartons of ready-made stock…



1.  Start with about 2kg of grass fed, organic marrow bones…ask your butcher to saw them in half if they are large.


2.  Use a large stock pot – add enough filtered water to cover your bones, and add chopped onion, diced celery (including the leaves), diced carrots and garlic.  I also add a decent amount of ground black pepper and Himalayan salt as well as a “dollop” of vinegar (to help remove all the goodness from the bones).


3.  And LOTS of different herbs!


4.  Bring to the boil. Skim off any scum that forms on the top to keep the stock nice and clear.


5. Let the stock simmer away for as many hours as you can.  I simmer mine for up to 48 hours allowing the flavours to develop and the stock to become concentrated.


6.  Once I am happy with the reduction, I take it off the heat and let it cool.  As it cools, I remove any fat that solidifies on the top of the stock.  Below this layer of fat is healthy, oh so good for you stock.


7.  To finish off the stock, I heat it up slowly, just until it is warm, and then remove all the “bits”, i.e. dem bones, herbs, onion, celery and carrot bits, etc, by pouring through a colander. You will notice that the volume is almost half of what I started with.


8.  I strain the stock using muslin or cheese cloth, until it is nice and clear – usually about 3 or 4 times.


9.  This is what it looks like one it has been strained.


10.  I then portion it in 250ml and 500ml food safe containers, label, with the date and freeze it for using as I need it.  It is concentrated, so when using, you still add some water, but freezing the concentrate saves on freezer space.

To add to soups, curries, casseroles, etc, it does not even need to be thawed – just add to the meal and let is slowly melt into whatever you are cooking.  Enjoy!

Eat Clean, Live Dirty and the M word…

The microbiome, what is it? Why should we care? And, most importantly, what should we do about it? The microbiome refers to all the microbes that live in or on the human body and includes bacteria, viruses, fungi, protozoa … The number of microbes in our gut alone outnumbers the total number of cells in our entire body.  Microbial cells in the body actually outnumber our human cells by 10:1, so we are actually more microbe than human!

Watch this entertaining but informative video by Dr Robynne Chutkan, an integrative gastroentorologist here.

Food for thought…

It is sad to think that our supermarkets or grocery stores need to advertise which aisles they stock the HEALTH FOOD or NATURAL FOOD in.  Surely all food should be healthy and natural?  Advertising signs should say Vegetables, Fruit, Milk, Cheese, Meat, Fish, etc…but they don’t.  What we choose to eat affects our gene expression and in simple terms this means you are actually in control of whether or not your genes will be turned “on” or “off” and whether or not you will or won’t develop chronic illness.  Listen to what Dr David Perlmutter has to say here .




Start a blog they said, so I did…

I started a blog.  Follow us on our journey to heath and see how we have done it.  It is still a work in progress, but we are getting there one day at a time.  It all started in earnest on Monday 28th April 2014…

Update April 2016:  No more pre diabetic, no more fatty liver, no more arthritis, no more migraines, no more pain and no more obesity!  How did we do it?  By going back to basics, cooking like my granny used to and only eating real food.  #Food is medicine.