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Sauté gently in organic olive oil - onions, leeks , carrots , sweet potatoes, keep adding veggies and once lightly cooked add 2 litres of filtered water keep adding all other ingredients simmer gentle until cooked - you may need to add extra water to get the correct consistency

Note - if you do not have all these ingredients that fine just use whatever you have in the fridge the point is to make a veggie soup with as many different veggies as possible, when I make this soup at home it is never the same every time

Organic Broccoli Soup
Preparation 15-minutes
Cooking 20-minutes

Ingredients:
- 2 tbsp olive oil
- 1 large onion, Thinly sliced
- 6 Garlic Cloves
- 1.25 litres of Organic Veggie Stock & Organic Chicken Stock Combined
- 2 medium sized broccoli top cut into small florets and the tender stems cut into thin batons
- 1 bunch of Asparagus

Spices:
Dried Ginger - 1 tbsp
Italian Herbs- 1 tbsp
Ground Cayenne pepper - 1 tbsp
Black pepper - 1 pinch


Directions

1. Heat the oil gently in a large saucepan - low heat

2. Add onion and garlic cook for 4-5 minutes

3. Add organic veggie & chicken stock then bring to a light boil

4. Reduce the heat and gently simmer for 10-15 minutes with the lid 3 quarters on.

5. Add Broccoli, Asparagus, Zucchini and cook until broccoli is crisp but tender.

6. Final step mash with a Potatoe masher

Serves 4
Serve in warm bowls with a sprinkle of Herbamare
Note - Salt is not required if you are on a specific diet

Soup may be an unlikely breakfast you would choose, but this bone broth is actually the perfect thing to drink in the morning, especially on a cold morning like today's.

Serves 1

Ingredients (preferably organic):...
- 1 cup chicken bone broth
- tsp ground turmeric
- 1 pinch chili flakes
- 1 tsp grated fresh ginger
- 1 large egg
- salt and pepper to taste
- a squeeze of fresh lemon
- fresh coriander, to serve (optional)

Method:
1. Combine the bone broth, ground turmeric, chili flakes, and grated ginger in a small saucepan over medium heat.
2. While the mixture heats up, crack the egg in a small bowl, season with a pinch of salt, and beat with a fork.
3. When the broth is simmering, pour the egg through the holes of a slotted metal spoon directly over the broth, making egg ribbons.
4. Season to taste with salt and pepper, coriander and squeeze over some fresh lemon juice just before serving.
5. Enjoy! X

It's easy for us during winter months to go a little crazy on those carbohydrates such as breads, pasta and rice. Our natural instincts to feed and bulk ourselves up is right but eating too much of these foods can lead to digestive disorders which are not comfortable for winter.

If your feeling discomfort with things like diarrhoea, gas, bloating, constipation, abdominal cramping, reflux and similar conditions then it's definitely time to upgrade the diet. The common approach to just “live with it” can lead to it developing into chronic illness the longer you let it go on. Over the coming months, we want to share with you some of our favorite winter dishes that will keep you warm and nourish your body at the same time. Here's my all time favourite!

Bone broth

This Soup you can enjoy in the evening and this may surprise you, but this bone broth is actually perfect to drink in the morning, especially on a cold morning!

Serves 1

Ingredients (preferably organic):
1 cup chicken bone broth
tsp ground turmeric
1 pinch chili flakes
1 tsp grated fresh ginger
salt and pepper to taste
a squeeze of fresh lemon
fresh coriander, to serve (optional)

Method:
1. Combine the bone broth, ground turmeric, chili flakes, and grated ginger in a small saucepan over medium heat.
2. When the broth is simmering, pour the egg through the holes of a slotted metal spoon directly over the broth, making egg ribbons.
3. Season to taste with salt and pepper, coriander and squeeze over some fresh lemon juice just before serving.
4. Enjoy! X

Ingredients:





Make sure all of the Ingredients that you use in this broth are organic this way you can make sure you are getting the most Nutrients from this broth.



4 lbs Organic beef bones

12 cups water

2 T apple cider vinegar

1 medium onion, roughly diced

1 1/2 cups chopped carrots

1 1/2 cups chopped leeks

3 bay leaves

3-5 sprigs fresh rosemary

6 cloves garlic

1 t black peppercorns



Instructions





Preheat oven to 235 °C and Place the bones on a stainless steel baking try and roast for 40 minutes, flipping them at the 20 minute mark.



Once the bones are cooked place bones in a large stockpot and cover with water. Add the vinegar and allow to sit at room temperature for about 30 minutes.



Roughly chop the vegetables and add to the stockpot. Bring to a rolling boil and then lower to a simmer. For the first 2-3 hours, skim any foamy layer that develops on the top and discard. For this beef bone broth let it simmer for 48 hours.



Allow to cool slightly and strain. Transfer the broth to an airtight container and refrigerate for 4-6 hours or overnight. This will allow the fat to rise to the top and solidify.



Scrape the fat off the top with a spoon. This will leave you with a gelatinous bone broth when cold.



Store in an airtight mason jar or freeze until ready to use. When ready to use, slowly warm the broth over a low heat to bring it back to a liquid consistency.

I designed this nutrient-dense soup for my nutrition clients. It is very easy to make and tastes delicious. The main cause of decreased energy levels is an improperly functioning digestion system. This dish is perfect for people with the digestive problem such as leaky gut, the soup is a pre-digested food once prepared. If you are intolerant of anything on this list simply omit it. Be sure to source all organic ingredients.



INGREDIENTS



1 Tablespoon Olive Oil

1 Large Brown Onion - chopped

3 Cloves of Garlic - crushed

3 Large Celery stalks - chopped

3 Large Carrots – diced

8-10 Brussels Sprouts

2 – 4 Parsnips

1 Large floret of Broccoli - chopped

1 Large Whole Sweet Potato - diced

1 Free-Range Organic Whole Chicken

½ Tablespoon Tamari

1 teaspoon dried Dill

2 Bay Leaves

1 teaspoon fennel seeds or some fresh fennel

White Pepper

1-2 Teaspoons Marigold Yeast-Free Swiss Veg Stock, not necessary but if needed to taste

1 ½ Tablespoons Braggs Liquid Aminos

¼ Teaspoon Celtic Sea Salt

¼ Teaspoon Herbamare Salt

2 Teaspoons of Italian Seasoning (Use Simply Organic or Masterfoods), alternatively use fresh parsley, basil, thyme, oregano, sage and coriander.



METHOD

​

Sautee onion and garlic in olive oil over low heat until translucent add the whole chicken and lightly brown, cover bird with water. Add all spices and vegetables. Simmer over low heat until meat is falling off the bone (1.5 to 2 hours). Carefully remove the bird from the pot and place on a plate to cool. Debone the chicken and return meat to the soup, add a handful of chopped kale or spinach Let sit for 10 minutes. ENJOY!

There are a million and one supplements out there boasting about their effects on our immunity, so how do we know what to do? I’d always say, start with your food, and use supplements second (important to use one of a high quality source, contact me for more details).

​

This soup is a great start. It has vitamin C, a known antioxidant and immune booster, in the form of the greens. The cruciferous veggies (onions) give us sulfur, which have greater concentrations of beneficial phytonutrients, supporting detoxification. Garlic – well, you probably already know how powerful garlic is. We use an entire bulb in this recipe, so you’re getting tons of the great antibacterial and antiviral properties garlic naturally holds.



Try this Winter warmer!



Serves 3-4



1 whole garlic bulb
1 tbsp coconut oil
1 onion, chopped
6-8 green onions, chopped
2 zucchini, chopped
1 cup green peas
4 cups vegetable stock
2 cups greens (spinach, bok choy, kale, etc)
handful flatleaf parsley
juice of 1 lemon

First, roast the garlic. Heat the oven to 200c, place the whole garlic bulb on a heat-proof dish, and roast for 30 minutes. Set aside to cool slightly while you start the soup.
In a large pot, heat the oil and add the onions. Season with salt and pepper. Saute for 5 minutes, then add the zucchini, peas, and squeeze in the roasted garlic pulp. Cook for 5 minutes more.
Pour in the veg stock and bring to the boil. Reduce to simmer and leave to cook, covered, for 15 minutes.
Take off the heat and carefully transfer the soup to a blender. Add the greens, parsley, and lemon juice, and blend until smooth. Return to the stove to heat before serving.



Enjoy! X

​

This soup may initially scare you off if you aren’t really a ‘greens’ person, but don’t let it fool you! The flavours are delicious and make getting nutrients in super easy - the addition of the herbs and spices really take this soup to the next level.

This soup can also have alkalising benefits due to the ingredients used like parsley, garlic, kale and broccoli. Perf...ect if you are feeling under the weather or want a health boost! If you are a greens lover, check out my green smoothie recipes too!

Serves 4

Ingredients (organic if possible):

1 large bunch curly kale, stems removed, roughly chopped
sea salt and ground black pepper, to taste
2 tbsp olive oil
½ large leek, roughly chopped
2 garlic cloves, roughly chopped
½ tsp of each dried thyme, ground cumin and ginger
1 whole head broccoli, roughly chopped
½ head cauliflower, roughly chopped
4 cups vegetable stock
1 small handful parsley, roughly chopped
300ml coconut milk
1/3 cup (50 g) pine nuts, toasted

Method:

1. Preheat the oven to 190°C and line a baking tray with baking paper.

2. Place half of the kale in a bowl and drizzle over 1 tablespoon oil. Toss to coat, ensuring that all the kale is lightly coated in the oil. Season with salt and pepper, if desired. Place the kale on the lined baking tray and bake in the oven for 5-7 minutes until the leaves are tender, crisp on the edges and slightly browned. Using tongs, gently turn the kale halfway through the cooking time.

3. Meanwhile, heat the remaining oil in a large saucepan over medium heat. Add the leek and cook for 4-5 minutes until softened, stirring occasionally. Add the garlic, cumin, ginger, thyme and cayenne pepper and cook for 1 minute or until fragrant, stirring frequently.

4. Stir in the broccoli, cauliflower and stock and bring to the boil over high heat. Reduce the heat to low and simmer, covered, for 10 minutes, stirring occasionally. Add the parsley and remaining kale and cook, covered, for a further 6-8 minutes.

5. Carefully puree the soup with a hand-held blender, or in batches using a blender, until smooth. Return the soup to a medium-low heat and stir through coconut milk. Season with salt and pepper, if desired.

6. When the soup has heated through, ladle into serving bowls. Serve the soup with the crispy kale and toasted pine nuts.

7. Enjoy! X

www.higherhealth.com.au

Yours in health,
Maria Lucey, Nutritionist and Health coach
0438 112 050