Bone Broth

Healing for your gut and Collagen for your Skin; The easiest, yummiest, and healthiest way to looking younger!

In early 2016 I found out that I was dairy intolerant. Burping, acid reflux and bloating had been part of my life since early 2015. Initially I was upset, anxious (that increased reflux problems!) and angry as to why it was happening to me because I had been always so conscious about what I eat and what I put on my skin and had always made sure I ate healthy, drank lots of filtered water and exercised well.

I started reading and consulting naturopaths and other practitioners who believe in healthy eating habits improve the symptoms of a lot of illnesses. After all, you are what you eat! And the first thing I was told (that subsequently became subject of my research) was to start on bone broth! I am not a vegan, and if I was, I’ve read that super vegetables such as Kale, Spinach and beetroots broth or miso works just as good!

It’s been researched for decades and proven with facts that a lot of the stomach problems start with an unhealthy and weak digestive tract i.e. our gut lining. A lot of the medical practitioners approach many illnesses from a very narrow point of view i.e. they only look to resolve the problem area in isolation trying to improve the symptoms, without really investigating the root cause that almost in all cases doesn’t start in the problem areas that show up as symptoms. I’ve experienced it first hand with my acid reflux problem. Belching and bloating cannot be stopped by taking gastro resistant medication or antacids such as Pariat or Nexium. Sure they can ease the symptoms in the short term but they cannot be taken long term without experiencing nasty side effects.

The obvious root cause can very well be an unhealthy or irritated digestive system where there could be a number of culprits at work such as bugs, parasites or production of unhealthy amount of acid in the stomach that could be causing the acid reflux. So the bottom line is that taking over the counter or prescription alopathic medication will not make the problem or the cause of a lot of the symptoms associated with unhealthy gut go away. You have to solve the underlying causes to make sure your digestive system becomes healthy. In fact your entire immune system will be on the mend once you treat the underlying cause. And I truly believe if you take steps to heal your gut, it will make most of your health problems go away and not just digestive issues. I promise!!!.

Back to this amazing thing called “Bone broth”. I’ve experienced my symptoms improve by I’d say 60% ever since I started drinking bone broth regularly. By eliminating obvious causes, such as parasites, hernia, stomach ulcers, etc I was advised by my Gastroenterologist that I had a thin stomach lining due to chronic acid. It all made sense, given I had always complained about having a “weak stomach”. I subsequently did a comprehensive IGG test in early 2016 that picked up my dairy intolerance. My naturopath had suspected it, and had me on bone broth straight away.

I truly believe drinking bone broth along with other diet changes has improved my symptoms. Over the recent years, animal bone broth has become quite “Trendy” due to it’s inherent collagen in the bones, minerals and glutamine that have healing properties. It not only reduces inflammation and soothes the gut lining but is also great for healthy hair, skin, and nails. And this broth doesn’t have to be a laborious task when it comes to prep, and boring when it comes to taste. With the help of a few ingredients that everyone should have in their kitchen you can make a deliciously tasting bone broth. Trust me if you do that, you will be kind to your gut and your entire immune system will thank you for it with its so many health benefits!

I love cooking healthy simple meals. And bone broth is one of my favourites. I obviously make it on the day when I am planning to be home for 7-8 hours. The prep is easy. It’s the time it take for this broth to slowly cook away is important. The principle is simple, the longer you cook this broth, the more collagen will be extracted from the bones, and therefore making it more nutritious. Different types of meats depending on the quantity will have different recommendations as to how long the broth should be cooked. Beef and lamb bone broth’s recommended time is anywhere between 12 to 28 hours but even if you cook red meat broth for 6-9 hours, you will reap the benefits of bone broth. Chicken bone broth recommended time is anywhere between 5 to 12 hours. I normally cook chicken bone broth for anywhere between 5 to 7 hours Depending on how much bone I am cooking.

Here is a  simple recipe. Make it, drink it, enjoy it and ladies your gut not only will feel good, but your skin will look good, with all that collagen being absorbed by your gut!

If cooked with below quantities, if taken 1/2 cup twice a day (first thing in the morning and in the evening before dinner or as last thing before bed), your broth should last for a week.


  • Whole chicken carcass with 3-4 extra drum sticks or about 7 drum sticks
  • Salt & Pepper (I always use Hemaliyan pink salt or Celtic Salt)
  • 1/2 teaspoon turmeric powder
  • 1 tablespoon apple cider vinegar (it helps extracts every bit of collagen out of the bone)
  • 2-3 cloves of garlic
  • 2-3 Coarsely cut garlic pieces (small)
  • 2 litres of hot filtered water
  • 1/2 medium size onion
  • A few whole cloves
  • small stick of cinnamon
  • A Few whole peppercorns
  • A few whole coriander seeds
  • 1 tablespoon of fennel seeds
Following is what I add (whatever I have in the kitchen out of the below) for extra aroma and taste:
  • 1 dried Bay leave – I usually add this in the lamb broths
  • 1 small star anise
  • Vegetables; put lots of different colourful vegetables in it!


The method couldn’t be any simpler! Put all of the ingredients in a pot on high eat. When it comes to boil, lower the heat and cover the pot. Leave it on the stove on slow cook for 5-8 hours. The goal here is to reduce the broth to a point where when it’s put in the fridge for cooling, it becomes like a jelly. Jelly is the healing collagen! once cooked, cool it and then pour it into a glass jar through a mesh strainer and leave in the fridge for a few hours. While in fridge, all the fat will separate from the broth and freeze at the top. Remove it before warming the broth.
Drink 1/2-1 glass every day. 
If you have cooked with vegetables, take them out of the broth after an hour or so as they cook a lot faster. Don’t throw them away. Saute them lightly in olive oil and enjoy with meals.

The Art of Mint Chutney

Nutrition. Nutrition. Nutrition.

When it comes to making yummy and nutritious dressing for yogurt or salads, I just cannot look past one of my favourites; Mint Chutney. Subcontinent cultures have incorporated mint chutney in their daily meals for hundreds of years because it helps digest food. The chutney is refreshing and adds that extra zest to the dishes making them taste divine. It’s super easy to make because it requires only a handful of ingredients!


  • 1 bunch of Mint leaves (2 cups)img_6978
  • pinch of salt
  • 1 small green chilly
  • pinch of cumin seeds powder
  • 4 tablespoons of purified water



  • In goes all of the ingredients in the blender. Grind until desired smooth.
  • Add to container – this mixture can live your fridge for weeks!
  • Enjoy!


Potato Patties

Potatoes are full of nutrients and complex carbohydrates that keep you fuller for longer. Potatoes are also a rich source of Vitamin B and C, folate and minerals such as potassium, magnesium and iron. Here is a simple way to make a potato patty that is delicious. Serve it with brown rice, quinoa, lentils or simply in bread as a sandwich with avocado and mixed greens.

Below ingredients are some of the things you can add to the mix. There are a lot of vegetables that you can add e.g. peas, tomatoes, kale, or chickpeas or broad beans.

pot1 Ingredients:

– Potatoes; boiled and mashed

– Fresh coriander; chopped

– Onion; chopped

– Pepper

– Salt

– Cumin powder (for little bit of aroma)

– Olive oil




– Mix all the ingredient together.

– Make about 3 inches wide circular patties.

– Bring a frying pan to medium heat with little bit of olive oil.

– Cook the patties on both sides until light brown.

– Serve while hot and Enjoy!

Benefits of eating salads

Ever since I’ve gotten back from the holiday in Europe which was four weeks of experiencing amazing architecture, relaxing and eating to my heart’s content, I’ve noticed the ever increasing inches around my waist. Although I am not eating out every day in restaurants which if you’ve been to Italy, France and Spain love serving bread and lots of it from the endless supplies of their kitchens. The people there just love their bread!

With a few upcoming events I’ve switched to eating salad. Yes, mainly salad and have drastically cut down on my intake of bread. I started off by adding salad, and lots of it on the side of my main meals which are normally made up of rice or couscous, meat and seasonal vegetables. But that didn’t quite work. I realized that I was eating more or less same amount of carbs with big portions of meat. After speaking to some of my friends I found out that they have experienced the same problem. Why is it so hard sometime to shed those few niggling pounds? In my case all I want to do is get rid of the belly fat without losing weight. So I decided to do a bit more research. First thing first, regular exercise is very important to get back and stay in shape. However, what you eat is equally important. In fact I’d say it is more important than doing hardcore workouts. If you work out for example, running, Pilates or a few sessions a week in the gym but don’t eat healthy food, you will see little to no results. On the contrary if your diet is excellent i.e. it comprises of right portions of fiber, protein, healthy fats and carbohydrates but you only do light exercises every week, you are guaranteed to see the positive results and reach your fitness goals.

This brings me to the subject of this blog; benefits of eating salads. Let’s get one thing out of the way which a lot of us tend to do; treat salad as a “side” dish to the main meal. It ends up being just an addition to the meal. I have often included salads or a bowl of vegetables along with the main meal whether it’s me cooking at home or ordering in a restaurant. This means my portion size of what I would end up eating becomes bigger because the salad or vegetables is added on top of my main meal. So why not make the salad hero of the dish and start treating it as a main dish and build the intake of carbs, protein and fats around that? And here is how you do it:

I used to complain that just eating salad with even right portions of protein and vegetables doesn’t fill my stomach. I wanted to eat bread or rice in order to feel full. That’s because I never really treated salad as my main meal. The trick is to make the salad portion of your meal BIG, to treat as the “main“. Yes No more chewing on handful of lettuce leaves carelessly tossed on your plate! These days with so much focus on eating healthy and balanced diet, and a million healthy recopies being out there, it would be almost nonchalant and rather ignorant to not know what is best for your body’s health. Eating balanced diet and exercising regularly not only lifts your spirits up and makes you feel good but also reduces stress and prevents so many illnesses. When it comes to incorporating salads as your daily meals, the benefits are a thousand fold. They make a nutrient rich meal and depending on what sort of greens and vegetables you include in your salad they provide calcium, fiber, vitamins and antioxidants that have so many health benefits. (See my previous posts where I’ve outlined benefits in details). Bottom line is you simply cannot go wrong with the salads.

As I mentioned earlier, my trick is to make the salad portion of your meal big, so you won’t feel hungry afterwards. A good salad dish should comprise of good amount of greens, vegetables, and a side of protein. Yes you read that right. Protein in the meal should be treated as “side” because remember the hero of the dish is the salad. Put lots of colourful vegetables in the salad, nuts, a drizzle of olive oil and lemon juice to not only make salad look appetizing but also taste good. I normally toss tomatoes and cucumber in with mixed leaf lettuce and handful of mixed nuts. (Did you know that iceberg lettuce is packed with fiber and antioxidants? 2 cups of this lettuce can provide up to 20% of daily need and if you had lettuce in both lunch and breakfast. That is almost half of your daily intake of fiber taken care of!)

Now, let me talk about the dressings. The ready-made salad dressings that you see on the shelves of supermarkets can have lots of sugar (and not the good kind of sugar) that if used a lot of in the salads can increase the intake of calories. Let me tell you a quick yet amazingly healthy recipe for salad dressing where you are the one who decides how much calories you would want in the dressing.

Following portions of the ingredients are for 2 cups of salad:

  •       1 teaspoon apple cider vinegar
  •       ½ teaspoon honey
  •       2 teaspoons lemon juice

You simply mix the above together and drizzle on the salad. I’ve specified ½ teaspoon of honey. You can change the portions of it to add more to make the dressing taste a bit on the sweet side or less to make the dressing taste more on the sour side. But remember the more you add honey to it, the higher the calories.

Adding different types of vegetables, for example, carrots, capsicum, mushrooms, celery, spinach increases the intake of vitamins, antioxidants and fiber and make the salad feel “substantial” and not “airy”. I also add mixed nuts to incorporate more fiber and vitamins in the salad. I sometimes add couscous or quinoa or chickpeas as well.

Now let’s talk about the “side” of this meal; the protein. It is very important to eat some sort of healthy protein with each meal as our body needs a regular supply of protein. So Adding, smoked or grilled turkey or chicken or fish in a lean form is a fantastic way to make your salad taste all the more delicious. Also beans and nuts provide protein as well as fiber.

So there it is. There are so many different healthy options to make a vibrant, colourful and healthy salad meal that you just cannot go wrong. And remember by increasing the salad proportion of the meal you avoid  eating more carbs and fats and that automatically reduces your calories intake. I promise you that incorporating salads in your daily meals along with balanced diet and regular exercise you will feel and look amazing and your body will thank you for it. Remember healthy food equals healthy body and healthy body equals healthy skin!


Much Love

Grilled Salmon with greens

Hello everyone, this is one of my favourite recipes. It’s packed with so many nutrients, minerals, vitamins and good fatty acids that your gut will thank you for eating something so deliriously healthy. I have talked about the wonderful benefits of eating fish in one of my previous blogs so I won’t talk about that in this. However, I do want to mention that these 3 (Yes just 3) ingredients combined together are loaded with omega 3, protein, carbohydrates, vitamin A B C D & K, folate, potassium, selenium, magnesium and zinc. All of this goodness in just 3 ingredients! And they are so easy to make. This recipe took me literally 20 minutes to make:


1. Salmon fillets with skin on (I used ASC certified salmon fillets)
2. Broad beans (I used certified organic  canned bean that had been only in water and salt
3. Asparagus bunch
4. Dried Italian herbs, turmeric, salt and pepper
5. certified organic olive oil
6. fresh lemon juice


1. Grilling salmon on the pan is the easiest thing but if the heat of the pan is not correct any fish with skin will stick to the pan and skin will either burn (if stove heat is too hot) or become soggy and therefore leathery (if the heat is too low). To cook the skin side needs to be on the pan first with olive oil evenly covering the surface of a preheated pan.

Tip: make sure the heat is high for the first 5-7 minutes when you’re grilling the skin side first. Then grill the other side still on high heat. My trick is to lightly keep moving the fillets with tongs. cook that side on medium low heat for another couple of minutes

2. If I have 2-3 vegetable components to the protein dish, I cool 1-2 vegetables (if cooking separately) before I cook the protein. With the salmon fillets it is even more important because once it’s grilled, when you rest it, it still keeps cooking inside. Therefore, for this dish I sauteed the beans first for about 2-3 minutes in a separate pan with little bit of salt, pepper and turmeric.

3. I blanched the asparagus for 2-3 minutes while grilling the fish. Once I rested the fish, I quickly tossed the blanched asparagus in the pan with some salt and pepper and olive oil for about 30 seconds.

4. It’s a lovely meal so I’ve included a photo of how to prep it pretty with lemon juice sprinkled on top.

Enjoy and remember, healthy vibrant food that is assembled beautifully will taste even better because you eat with your eyes first. So spend that a minute or two on plating it! 🙂

Love to you all xx