Jodiebees

Lunch / Dinner

Nanny Bees’ Cottage Pie

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This recipe is one I learnt from my mother-in-law in the UK. As with MOST recipes, I have modified it to ensure it’s packed with EVEN more nutrition 😜, but full recognition goes to Nanny Bees for sharing it with me and for the times we shared making it together. 

INGREDIENTS

500g of grass fed organic mince

5 cups of raw veggies (this is often what is seasonal or comes from our organic veggie box)

My go to BASICS are:

carrots, pumpkin (butternut squash), parsnip, celery, zucchini, broccoli, cauliflower swede to make up my 5 cups.

2 cups Bone Broth

2 Tbsp of gluten free Tamari

1 tsp of arrowroot powder

6 Large potatoes (can use a combo of sweet and white or choose to have all the same)

1 red onion finely chopped

1 handful fresh parsley chopped finely
1 handful of fresh basil chopped roughly
1/2 tsp sea salt
1 pinch of ground black pepper

METHOD

In a pot, place mince and onion in bone broth and slow cook

Add veggies your tamari and add water- if needed and continue to slow cook until cooked through.

Throw in fresh herbs and when veggies are cooked gently blend with stick blender for smooth consistency (optional)

Add salt and pepper to taste

In a separate pot boil the potato- to mash later 

Place mince into a baking dish and when potato is ready, mash (with butter -optional) and spread on top.

Optional: (Nanny Bees’ trick) Place pie in the oven if butter was used in the potato to add a little crispy top. 

Enjoy the nutrient dense goodness 

❤️ Jodie

 

 

 

Bone Broth Recipe

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Bone Broth

Bone Broth, is a staple which I include daily in at least one of my family’s meals.

It is referred to by many, as liquid gold, see why, in my post here

As a result,  it is only fitting that I share how I make one of the best nutrient dense liquids you can consume:

INGREDIENTS

  • Purified water
  • Pastured /Organic Grass fed animal bones (ideally those with marrow in them) or wild caught fish bones
  • Fermented apple cider vinegar (1tsp- for every Litre of water, the brand I use is Braggs 😉
  • Good quality sea salt- ¼ tsp. for every litre of water
  • 1 large pot for the stove OR a slow cooker
  • Filtered water- enough to cover the bones

*Rule of thumb: lay the bones out as closely as possible filling any gaps (like a jigsaw puzzle)

Then cover the bones with water so that there is 2cm of water above the bones.

The amount of water will be determined by the size of your slow cooker/pot and the type of bones you are using at the time.

 

MY ROUGH WATER estimates:

4 litres for every 1kg of bones
3.5 litres per every 1.5kg of whole chicken
3 litres for every 500g of prawn shells, fish heads and tails

 

OPTIONAL: Adding in Organic Vegetables

*  Generally for every 1kg of bones add 100g each of chopped: carrots, onions, leeks, 1 celery stick and 1 bunch of parsley stalks

OR

If you are me…. Use whatever vegetables you have left in the fridge with a bunch of fresh herbs 🙂

 

METHOD

Add all ingredients into a large pot with a lid, slow cooker or pot on the stove on very low heat

Simmer for 6 hours to 10 hours (hard or large bones may simmer for up to 12-24hrs e.g., beef bones).

Any meat and cartilage will fall off bone so skim surface of scum every now and then if required.

When ready, allow to cool then place in an air tight container.

I place half in a glass jar the other half i divide into ice cube trays to easily pop into meals smoothies, to use as stock etc.

 

SOURCING PRE-made BONE BROTH

To ensure optimal nutrition, its best to check the labels for the ingredients list.

The powder or liquid is best sourced from pastured, healthy or organic grass fed bones from beef, pork, lamb or chicken carcasses or wild fish bones including heads.

Further still, it is best to have:

No additives such as MSG, sugar, vegetables oils, starches and modifiers.
No refined salt.

I whole heartily recommend, for those based in Sydney or Wollongong Star Anise broths.

I learnt how to make my broth from Soulla the founder – who not only does her due-diligence when sourcing she is very well read and has a wealth of knowledge- thank you Soulla. Say hello to her for me if you are ever in her broth bar in Bronte beach.

Enjoy nourishing yourself,

With love Jodie xx

Mum’s Homemade Chicken Soup

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Chicken soup

There is a popular South American proverb which states:

 

“Good broth will resurrect the dead.”

 

 

Although this is an unrealistic claim, bone broth, in particular chicken, has been passed down by ancient folk medicine for its  ability to treat the common cold.

With the popularity of bone broth increasing, in year 2000, Scientists evaluated whether ‘chicken soup’ could inhibit neutrophil migration. 

In lay mans terms could it help treat upper respiratory infections. 

Rennard, et al 2000, found it was effective!

Therefore Grandma and Mum were right!

Chicken soup is one of the most nourishing meals you can consume, especially when you are under the weather.

This is why it is one of our family’s winter staples, consumed in prevention of the catching any nasty bugs too.

Learn reasons why bone broth is so incredibly nourishing here 

I wanted to share with you how I make my chicken soup- passed down through my family, and of course modified through the generations

 

INGREDIENTS

1 whole organic chicken

1 medium onion

4 large garlic cloves- bruised and diced

10 cloves

4 bay leaves

3 carrots

1/4 celery

1/4 cauliflower

1/4 broccoli

2 parsnips

1 turnip

1 fresh lemon

1 tsp of turmeric

Bunch of seasonal fresh green herbs

 

METHOD

Place the whole chicken into the slow cooker or large pot on the stove with the lemon, herbs and spices- not the fresh green herbs- add it fresh to serve and enjoy!

If in the slow cooker I place it on at night after dinner and leave it to cook overnight,

if in the day and cooking in a large pot, cook slowly on very low heat.

Tip *I normally put it on at breakfast time and, provided I’m staying in that morning, leave it to cook slowly until lunch time.

When chicken is tender and falling off the bone, take the chicken out and place all the vegetables in.

Once the vegetables are soft, I place all the chicken meat back in- bones removed and allow it to steep for no less than 30mins.

Dinner/Lunch is served!!

  • A note: for the super busy: I often place all the ingredients into the slow cooker if i’m out all day and then I take the bones out at the end before serving. Since having little people I tend not to do this as much as I do miss the occasional bone in among the vegetables but if you thorough and don’t mind a bone or two this way is quick.

Enjoy,

With love, Jodie xx

 

 

REFERENCES:

Rennard, Barbara O. et al. Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro,
CHEST , Volume 118 , Issue 4 , 1150 – 1157.

Beef and Fennel Stew

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Beef and Fennel Stew

This recipe creates a quick and nourishing meal and is ideal to place in the slow cooker.

Although, it can easily be cooked in a large pot on the stove on low heat.

I normally chop everything up in the morning while juggling making breakfast or completing the tidy up post breakfast (which takes me a maximum 10mins). Once chopped and turned on, then voila dinner is ready by the end of the day!

INGREDIENTS

500g of organic/grass fed beef stew meat (ask butcher for their ideal cut to slow cook at the time)

  • 1 brown onion- diced
  • 2 fennel bulbs cored and thinly sliced
  • 1 tbsp. good quality butter
  • 2 carrots diced
  • 1 parsnip diced
  • 2 cloves of garlic crushed
  • 1 red pepper diced
  • 3 cups of bone broth (refer to bone broth recipe)
  • 1 tsp. of fennel seeds
  • 2 tbsp. of tomato paste
  • 1 tsp. of paprika
  • 2 bay leaves
  • 1 tsp. of thyme

 

METHOD

  • Chop and dice all ingredients. Given ‘mummy and life’ time contraints this part, I do very rough and quick- definitely not perfect sizes.
  • I do ensure I cut the garlic first and allow it to sit on my chopping board while I dice the rest of the vegetables. This allows the ‘allicin’ the garlic’s active healing properties, to ‘activate’.
  • I then place all ingredients into the slow cooker on low heat and cook for 8 hours.
  • Once ready, I normally serve with mashed potato- sweet or white- depending on what I have in the cupboard and
  • A big serve of steamed seasonal green

Enjoy this dinner and having the left overs for lunch the next day (in a flask- if out)

With love,

Jodie x

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