On Friday the 20th May 2016 Karlene Georgiadis and I (Edwina Murphy-Droomer) held our inaugural event as The Naughty Naturopaths. We chose Jamie Oliver’s Food Revolution Day to launch our new venture, as it symbolizes so well, what we are so passionate about. Between us Karlene and I have accumulated over 40 years of study, further research and good old life experience, and it is through this that we see the most pressing need within our community is to highlight the absolute importance of low stress, high impact nutrition. Having watched Jamie Oliver over the past 15 years as he has endeavoured to highlight the importance of good old fashioned home cooking, and the devastating consequences for those who have lost this most basic of skills, we now want to take up the baton within our own community.
With 60% of death in the world today being a result of diet related disease, something has to change!
With this in mind the foods we chose to discuss, which fit so neatly into the the philosophy of low stress, high impact nutrition, were bone broth, smoothies and snacks.
As people arrived out of the chilly Autumn weather, we were keen to offer them a warming drink to get things kicked off. Our guest were offered a choice of either Chicken or Beef Bone Broth.
We chose bone broth as a topic of conversation because its is a traditional food that has been used for thousands of years due to it’s wonderful nourishing and healing properties. With so many illness now as a direct result of an unhealthy gut, bone broths are the perfect restorative medicine to not only heal and seal the gut but to protect it in the future.
The broth we demonstrated is a beef broth, however nourishing broths can also be made from chicken and fish.
Beef Bone Broth Recipe
Assorted Beef Bones – Organic, grass fed
Apple Cider Vinegar – Organic with the mother intact
Fresh Filtered Water
Assorted Veggies – Carrot, Onion, Celery, etc (optional)
Fresh Herbs – We used rosemary (optional)
I do my broths, as in the picture above, in a big pot which I initially heat on the stove and then pop into an oven on around 140 C for 12-24 hours. Karlene does hers in a slow cooker. The preference is yours.
Pop your bones into your chosen pot, just cover with the water, and put in 1/2 a cup of ACV. Leave for 20-30 minutes as this aids in the extraction of nutrients. Add your veggies and herbs if desired and bring to a very light simmer. I then put a lid on and pop the whole lot in the oven as above.
You many well choose to roast your bones first, sometimes I do and sometimes I don’t, really just as the mood strikes me. Experiment yourself and see what you prefer, to my knowledge it is more to do with flavour than with any nutritional advantage.
Once cooked for the desired time, strain off all that beautiful liquid gold and store in glass jars, (ensuring you leave an inch or two at the top to allow for expansion). You can then freeze your broth. Once defrosted it will last for 2-3 days in the fridge. In the fridge the consistency should be that of thick jelly which indicates a high content of nourishing gelatin.
Your broth is now ready to use however you desire. Use it in place of stock or simply warm and drink as a nourishing beverage with a pinch of good quality salt.
The next on the agenda was smoothies. We chose these as once again they are an awesome way of easily achieving low stress, high impact nutrition.
We made two different smoothies to full-fill two different requirements. Karlene did a gorgeous alkalising green smoothie and I did a meal replacement style Green Cacao Smoothie.
Karlene’s Alkalising Green Smoothie
- Green Apple
- Coconut water
Blend until smooth. Enjoy! I haven’t included the quantities as they can be adjusted according to taste, if you like it sweeter have more apple if you enjoy the taste of a cleansing tang don’t be shy with the lemon!
Edwina’s Green Cacao Smoothie (A meal in glass!)
- Chia – 2 Tbsp
- Almond – 100g
- Date – 6
- Coconut milk (I use Purehavest’s Coco Quench) – 1L
- Raw Organic Cacao Powder – 30g
- Avocado – 1/2
- Banana – 2 (best banana’s are those with skin covered in brown spots!)
- Apple – 1
- Roquette – 60g (we discussed not using raw kale, particularly for those with thyroid disorders. Cooked is fine).
I use a Thermomix to get a lovely smooth consistency but have a go with any blender you have. It is a good idea to soak the almonds over night and once made leave the smoothie to rest for approx 15 mins to allow the chia seeds to seeds to soak.
- Karlene made the comment that you should remember that a smoothie like this is a meal and as such take the time to consume slowly, preferably while sitting quietly. This smoothie will deliver a high does of nutrition so if downed in big gulps in a hurry, a belly ache will likely follow.
Knowing there would be a tribe of hungry little people at our event we wanted to ensure they were adequately nourished. In doing this we were also hoping to give some inspiration to mum’s around snacking and topping up hungry tummies, particularly in the post school, pre-sports activity time.
We chose a high fat, high protein option with the Raw Cacao Treat Balls (recipe from Quirky Cooking) to ensure satiety and some sustained energy. In conjunction we offered some slow carbohydrates in the way of veggie stick for low stress, high impact nutrition.
- Raw Cacao
- Tahini (for those with a sesame seed allergy/intollerance, try ground papitas as an althernative)
- Maple Syrup
For exact quantities follow this link. These are a firm favourite in our house and in conjunction with a banana for afternoon tea do the trick beautifully.
We were so blessed to have the gorgeous Kirsten from Casurina Farm as one of our guest speakers. Kirsten generously donated a whopping box of beautiful organic veggies for our guests to snack on. Having a selection of carrots, capsicum, cucumber and green beans gives great nutrition and if you are wanting to bulk it up a bit put together a guacamole with fresh avocado a squeeze of lemon and raw garlic which is perfect for fighting off any lurking winter lurgies.
“In essence The Food Revolution Day is about each and every one of us taking a stand. And that does’t mean we all have to make radical changes – we all have the power to contribute to the bigger picture simply by making the effort to act positively in small profound ways, whether that is cooking with our kids, reading up on current food issues, sharing what we learn with those around us or buying a better product that supports a better system – it all counts. It’s about building a community of people, experts, parents, communities, policy makers, activists, scientists, you and me, and turning that collective noise into a powerful movement. I couldn’t live with myself if I didn’t try to make a difference.”
– Jamie Oliver