Category Archives: gut health

Herbs and Spices 101

medical_10034722-031914I’m sure I don’t need to tell you the taste improvement of any meal simply by adding a few herbs and spices! For such small things they really do pack a flavour punch.

But have you thought much about the health benefits of these little guys? Today’s article is all about the health benefits of herbs and spices!

Remember that just as with food, try to look for organic herbs and spices to ensure that you are getting the best quality with the least toxins.


Bay Leaf


  • Aids digestion
  • Regulates metabolism
  • Boosts immunity
  • Assists with blood-related conditions, e.g. anemia
  • Does wonders for your skin and hair


  • Add to any kind of stew or soup to add flavour.
  • Also bay leaves are often used with other spices to make curries.

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digestive complaints? check out these free resources!

Because I’m all about sharing the love when it comes to gut health and digestion, I felt compelled to share these two amazing resources from two amazing guys!

I’m a huge fan of Sean Croxton and Dr Josh Axe, as their mission is to spread the word when it comes to the latest findings in natural health and nutrition. Continue reading

Recipes for using Gut Healin’ Gelatin

Last week Sarah Wilson (a Coach Kate favourite!) posted about the benefits of gelatin. So rather than cover that aspect, please check out her post here. She also points out the research that supports these claims. I have also touched base on these benefits in my bone broth recipe.

I started incorporating gelatin into my diet a few months back, primarily for the benefits to my gut health, as it does wonders for the gut lining!

It’s such a versatile product, and you can easily disguise the taste. Here’s how I’ve been taking my gelatin:


Vitamin C Jelly Cubes

IMG_0112I saw this little doozy on the Changing Habits Facebook page, so I can’t take the credit.

Camu Camu* is a natural superfood that is super high in Vitamin C. Mix it with a good quality, grass fed gelatin to make little jelly cubes. You can even add a little rice malt syrup or raw honey to slightly sweeten it.


  • Dissolve and mix 1 tablespoon Camu Camu in 1 cup of slightly warm, filtered water (don’t use HOT water – it will damage the Camu Camu).
  • Add 2-3 heaped tablespoons of the Great Lakes gelatin and stir to dissolve.
  • Cover and place in fridge to set.
  • Cut up into little cubes and serve with fruit.


Lemon-Coconut Panna-Cotta

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Eating Offal

Did you know that wild animals eat the organs of their kill before eating anything else? Eating with intuition I suppose…


Organ meats are extremely rich in antioxidants, vitamins A and D and plenty of macro and trace minerals.  They also contain essential fatty acids (the ones our body’s can’t create) and very-long-chain superunsaturated fatty acids.

Growing up, I loved eating Liverwurst, until I found out what it was. So it’s been a while since I’ve touched organ meats. However, one of my goals for 2014 is to incorporate organ meats into my diet. So recently I made my own pate.

Referring to my all time favourite cookbook, Nourishing Traditions, written by my idol, Sally Fallon Morell, I  whipped up this delicious spread in under 30 minutes.

How to?

Delicious organic chicken liver, portobello mushrooms, garlic, onion, ghee (clarified butter), rosemary or sage, himalayan salt, a tablespoon of gelatin and a bit of bone broth.

  • Cook the garlic and onion in a bit of ghee (I use the Core Organics brand)
  • Once fragrant, add your mushrooms and cook until you start to see the juices
  • Add a tablespoon of gelatin (I use the Great Lakes brand)
  • Remove from pan and put aside
  • Reheat pan with a bit more ghee and cook the chicken livers until just browned
  • Add the himalayan salt and rosemary/sage and mix through the livers
  • Remove from the pan and allow to cool


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Bone Broth Recipe

IMG_0081I’m a big fan of Bone Broth, which is more nutritious than regular stock. With the right ingredients, you can make it thick and jelly-like with a deep flavour. Some people drink it straight, but not me (I’d rather stick to my kombucha!). Instead, I add it to scrambled eggs, omelettes, use it to steam broccoli, add it to cauliflower rice or use it as a base for bolognaise. 

I’ve made a beef bone broth and a chicken bone broth, based on Sally Fallon Morell’s recipe in Nourishing Traditions.


Benefits of Bone Broth
  • It does wonders for the gut, so perfect for those coming off The Pill, those with Leaky Gut Syndrome or stomach ulcers. It is rich in collagen and gelatin and will repair the integrity of the gut lining.
  • Strong hair, skin and nails due to all the gelatin and collagen. Move over Swisse Hair Skin and Nails!
  • Bone Broth is also full of trace minerals, including calcium, magnesium and phosphorus.  Mark’s Daily Apple has a great article listing all the nutrients found in the different bones.
  • Perfect for those with arthritis and inflammation, as it contains glucosamine which will stimulate the growth of new collagen, repair damaged joints and reduce pain.
  • It fights cold, flu, and respiratory infection symptoms.
  • It is a fantastic healing tool for hypothyroidism , as the gelatin counters the negative effects of methionine, cysteine and tryptophan leading to a more efficient metabolism  and healthy thyroid.
Bone Broth Step-By-Step Recipe

Step 1
Block aside some time to prepare and be at home while this baby cooks, as the best broths cook over 48 hours! I prepare a massive batch over a weekend about every two months.

IMG_0048Step 2
Ask your Butcher for marrow bones, knuckles and joints and meaty bones like ribs. Try to purchase from an organic or biodynamic butcher, as you want bones that are as “clean” as possible. Or for chicken broth, ask for a few whole chicken carcasses (around 4).

Step 3
You will also need a couple of organic onions, carrots, celery and some fresh herbs (thyme, rosemary etc)


  • about 2-3kg of organic/biodynamic bones
  • organic onions, carrots, celery or other veges
  •  3-4 litres of cold filtered water
  • 1/2 cup apple cider vinegar
  • several sprigs of fresh herbs, tied together
  • Himalayan salt and peppercorns.

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