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Category Archives: Gut Health

New Recipe: Nourishing Chicken Soup

New Recipe: Nourishing Chicken Soup

Winter is almost upon us here in Australia. With 70-90% of your immune system in your small intestine, what you eat can have a big effect on your immunity. Our nourishing chicken soup is a great way to stay warm whilst nourishing and supporting your gut health and immunity.

For further recipes and tips on how to naturally boost your immunity this cold and flu season, grab your May copy of Nourish magazine, out now.

Ingredients (Serves 4)

  • 1 roast or poached chicken, shredded
  • 1 tablespoon cold-pressed extra virgin coconut oil
  • 1 leek, chopped
  • 2 garlic cloves, crushed
  • 1 tablespoon thyme leaves, chopped
  • 2 celery stalks, chopped
  • 1 carrot, chopped
  • 250g pumpkin, cut into 2cm cubes
  • 1 teaspoon ginger, grated
  • 1 teaspoon turmeric, grated
  • 100g spinach
  • 2 zucchini, spiralised into noodles
  • ½ bunch parsley, finely chopped
  • 2 litres chicken bone broth
  • Sea salt and pepper, to taste

Method

  1. Heat coconut oil in a large saucepan over a medium heat.
  2. Add leek, garlic, thyme, celery and carrot and cook, stirring frequently for 5 minutes or until softened.
  3. Pour in the bone broth and bring to the boil, then reduce heat to a simmer for 15 minutes.
  4. Add the pumpkin, ginger and turmeric to the saucepan and simmer for a further 15 minutes or until the pumpkin is tender.
  5. Add the chicken, spinach and zucchini noodles and simmer until the spinach has wilted and zucchini noodles cooked.
  6. Stir through the parsley and season with salt and pepper. Remove from heat and serve immediately.

Tip: save the chicken bones to make your own bone broth. For our how to guide on all things broth, please read here.

Recipe developed with the assistance of Min Benstead, Integrative Nutrition Health Coach and Recipe Creator for TNN. Learn more in Meet Min here.

Image by Sarah Craven Photography.

FOD-WHATs?

FOD-WHATs?

Our article this week is based on a number of questions from those experiencing digestive discomfort from particular foods. Learn more about FODMAPs and what you can do, plus more gut healing strategies for everyone. Fermentable oligosaccharides, disaccharides, monosaccharides and polyols, otherwise known as FODMAPs, are a group of fermentable carbohydrates which can be poorly absorbed and the cause of abdominal bloating, gas… Continue Reading

Simple Steps to De-Bloat

Simple Steps to De-Bloat

Bloating can be caused by a number of different dietary and lifestyle factors, sometimes the culprit is obvious (overindulging in last night’s salted caramel ice cream) but other times not so much. Common causes of bloating include digestive disorders, food intolerances, overeating, dehydration, fluid retention, hormonal changes, constipation, antibiotic use and stress. In simple terms,… Continue Reading

New Recipe: Super Easy Kimchi

New Recipe: Super Easy Kimchi

From sauerkraut to kimchi to pickles and a range of different cultured vegetables, these little power foods not only add extra punch to your meals but also do wonders for your health, particularly, your gut health. The human gut is made up of a diverse range of bacteria, with over 100 trillion single-celled organisms (that’s… Continue Reading

LCHF 7-Day Meal Plan

LCHF 7-Day Meal Plan

Our next ebook, Lower Carbohydrate, Higher Fat (LCHF) 7-Day Meal Plan is now available online. Here are the details: Are you new to LCHF? Looking for a simple meal plan to dip your toe in? Or a seasoned JERFer wanting recipe inspiration and some structure to your week? In our Lower Carbohydrate, Higher Fat (LCHF) 7-Day Meal… Continue Reading

We’re cleansing from June 6th to July 17th!

We’re cleansing from June 6th to July 17th!

TNN’s B2B Cleanse is back and bigger than ever!  This six week program is designed around whole foods, to cleanse and reset your system, all with no juicing required. You and your new teammates will join TNN’s exclusive team to enhance your digestion, gain more energy, improve problem skin, shift those stubborn kilos and learn… Continue Reading

How long does it keep you full for?

How long does it keep you full for?

Most days I get asked questions such as, ‘Can I have oats for breakfast?”… “Are rice cakes a good choice?”… “Can I eat x?”…. “What about y?”… The answer is often the same question: How long does it keep you full for? Satiety | sa-ti-ety | noun: a feeling or condition of being full after eating food. Here’s why you need to… Continue Reading

Functional Fermented Nutrition with Kultured Wellness

Functional Fermented Nutrition with Kultured Wellness

Kirsty Wirth has done it again. By now many of you have been experimenting with Kultured Wellness and may be asking “what else can I do with my cultures, apart from plain kefir and yoghurt?” Introducing Functional Fermented Nutrition by Kultured Wellness. This eBook is full of gut-healing recipes, most of which incorporate Kultured Wellness culture starters. There are smoothies,… Continue Reading

Why we’re using Kultured Wellness for gut health

Why we’re using Kultured Wellness for gut health

Would you rather take a whole bottle of probiotics or eat 1 cup of coconut yoghurt per day, made via a home fermentation practice? Hopefully you’ve heard of Kultured Wellness after listening to Episode 39 of The Real Food Reel, where I interviewed Kirsty Wirth, the brains and beauty behind this amazing Australian company. I… Continue Reading