Foundational Recipes

I would like to help you feel your best.

Here are three foundational recipes to use on a consistent basis.

Each of the recipes provide a ton of nutrients, vitamins and minerals that your body is starving for.
They nourish AND heal your body.

They are delicious. They help with healing or balancing your gut, thyroid or hormones depending where you are in your journey. Both ominivores and vegetarian are considered.

Please get into the habit of consuming these foods often: At least once a week.
Not having time isn’t one of them. I have even found the best store-bought option for you.

So whether you are vegetarian or ominivore, I hope you make and consume broth on a daily basis. You could drink it straight, have it as a soup or use it to prepare other dishes. Please note that the vegetarian option although doesn’t have the collagen and gelatin, it is a great source for minerals which is so essential for overall health.


Mineralization in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur, and many other trace minerals which support healthy circulation, bone density, nerve function, heart health, digestive health, and cellular health.

Collagen: Contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.

Gelatin “Digestor” helps with:  peptic ulcers, tuberculosis, diabetes, muscle diseases, infectious diseases, jaundice and cancer.  Gelatin is a hydrophilic colloid, which means that it attracts and holds liquids, it facilitates digestion by attracting digestive juices to food in the gut. Bone broth helps restore and support healthy digestive function. Bone broth has a high gelatin content which naturally lines the gastrointestinal (GI) tract. In addition to strengthening the gut lining, bone broth has been shown to assist individuals with food allergies and to promote the growth of good bacteria (probiotics) in the digestive tract.

Not having time isn’t one of them. I have even found the best store-bought option for you.

This company created a product, “AIP Bone Broth”, with only *5 ingredients, that is complementary to the sensitivities (SIBO) and restrictions of these diets. (*bones, water, celery, carrots, parsley, sea salt).

If you are pressed with time or wish to keep extra stock for last minute reasons, you may purchase your bone OR vegetable broth from one of the only trust source that I recommend. They use organic produce and meat. Even their water is pure. I go to them when I am pressed with time. They deliver.

95% of us collectively are depleted in minerals. It is hard to get our minerals from our daily diets especially since our soils have become so depleted of important nutrients and minerals due to years of conventional farming practices. Eating organically isn’t enough. We must incorporate minerals (enough of them) on a daily basis from safe whole food sources.

Please incorporate that into your life if not on a daily basis then perhaps 2 or 3 times a week.
This is fundamental. So much of your metablism depends on minerals….and the right kind and the right amount of balance. Read more about the need for minerals within the recipe post.


There are significant amount of traditionally fermented foods. Foods like yogurt, kefir, kombucha, and real sauerkraut are teeming with beneficial bacteria and are known to improve immunity.

Probiotics, along with a host of other microorganisms, are so crucial to your health that researchers have compared them to “a newly recognized organ.” Your microflora – a term used to describe the bacteria, fungi, viruses, and other microbes that make up your microbial inner ecosystem – impact far more than your digestive tract.
A healthy gut flora helps with behavior, mood, gene expression, diabetes, autism, obesity, optiminzing your immune system, detoxing, optimum weight,  preventing allergies and so much more.

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Chicken broth

Mineral/Collagen/Gelatin Rich Chicken Broth

Vegetable Broth

Vegetable Mineral Broth

Miso Soup

miSO Easy To Make

Torshee Sauerkraut



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