This is a great side dish to your favourite protein packed meals, alongside a side of vegetables. An easy and versatile dish that's gluten and dairy free, vegan and paleo friendly. Ingredients (Serves 1-2) 1 cup quinoa 1 Tbsp extra virgin olive oil 1/2 onion, diced 1 tsp grated ginger 1/2 tsp mild curry powder 1 tsp turmeric 1 tsp coriander 1/4 tsp ground cinnamon 1/2 tsp salt 1/4 tsp black pepper 1 3/4 cups water Method Rinse quinoa in cold water. Place oil and diced onions in a heavy saucepan. Sauce the onions on medium high for 4-5 minutes. Add the ginger, curry and quinoa. Cook for 1 m ..read more

It is clear that Vitamin Ds role in the human body far exceeds its known purpose of calcium transport and bone health. Vitamin D plays a crucial role in regulating immune function, deficiency can be detrimental. The vitamin D receptor is expressed on immune cells (B cells, T cells and antigen presenting cells) these immune cells are all are capable of synthesising the active vitamin D metabolite. Vitamin D can modulate the innate and adaptive immune responses. Deficiency in vitamin D is associated with decreased mood, increased autoimmunity as well as an increased susceptibility to infection ..read more

Once prepared, this is a great breakfast option that can have various different toppings to keep you full and satisfied. Ingredients (Serves 1) 1/3 - 1/2 cup oats (use GF to make recipe GF) 1/3 tsp cinnamon 1 medium apple, grated 1 Tbsp mixed seeds 1 Tbsp raisins or dried cranberries 1 Tbsp almond or peanut butter 1/2 cup milk (of your choice) Drizzle of honey or maple syrup, if desired Optional: 2 Tbsp Mitchell's Bone Broth Protein Powder Method In a jar or bowl, combine the oats, raisins, seeds, cinnamon and nut butter. Then add the milk and mix to combine. Grate the apple and add half o ..read more

Magnesium is the fourth most abundant mineral in your body. It’s involved in over 300 metabolic reactions that are essential for human health, including energy production, blood pressure regulation, nerve signal transmission and muscle contraction. ⁣ Although this mineral is present in many wholefoods like green leafy vegetables, two thirds of the western world don’t meet their daily magnesium requirements. This is because we burn through more magnesium when we are under stress, drink alcohol or exercise. To boost intake, supplementation is suggested, however, as multiple varieties of supplem ..read more

A super moist and delicious loaf, that pairs well with some coconut yoghurt or a cup of tea. It's gluten free and dairy free too! Ingredients (Makes 12 slices) 200g (2 cups) almond meal/flour 130g (1 cup) gluten free flour 2 tsp cinnamon 2 tsp baking powder Pinch salt 2 large overripe bananas 2 large carrots (or 3 small ones) 3/4 cup sultanas 3 eggs 4 Tbsp extra virgin olive oil 2 tsp vanilla extract 1/4 cup maple syrup 1/3 cup chopped walnuts (optional) Method Preheat oven to 180 degrees Celsius and line a loaf tin with baking paper. Grate the carrots and set aside. Place the sultanas in ..read more

Butternut is in season. So what better way than to nourish your body with a winter warming meal. Surprisingly this dish is super light and low carb. Paleo, Gluten and Dairy Friendly (minus the cheese sprinkle on top). Ingredients (serves 2-4) 500g premium beef mince 3 garlic cloves, chopped finely 1 onion diced 1 1/2 tbsp thyme 1 1/2 tbsp oregano 2 tbsp beef bone broth powder (our choice is Mitchells) 1 can of tinned tomatoes 1/3 cup red wine (optional) 1-2 tbsp extra virgin olive oil 1 butternut, cut in half 1/2 cup grated normal cheese or parmesan salt/pepper Method Pre-heat oven to 180 ..read more

This warming meal is great for those cold winter mornings and will keep you feeling full with the added protein and fats. Ingredients (Serves 2-4) 1 cup wholegrain Harraways organic oats 2 cups filtered water 1 tsp cinnamon 1 tsp ginger 1 tbsn coconut oil or MCT 2 serves of whole body collagen or protein powder of choice Toppings 2 Tbsp each of - hemp, chia and flax seeds 1/4 cup wild blueberries Small handful of chopped nuts 2-4 Brazil nuts Method Place all ingredients in a saucepan on low heat. Simmer on low till water has absorbed and desired consistency is reached. Add more water if n ..read more

Inspired by Jamie Oliver, this one pan meal only contains 5 main ingredients, making it a super quick and nutritious meal when time is running low. Ingredients (Serves 4) 2 large red onions 2 apples 4 parsnips 12 good quality beef sausages 1 Tbsp runny honey 1-2 Tbsp olive oil 1 Tbsp red wine vinegar Salt & pepper Method Preheat the oven to 180ºC. Place a large non-stick ovenproof frying pan on a medium-high heat. Peel the onions, cut into quarters and quickly break apart into the pan, tossing regularly, then add 1 tablespoon of olive oil and a pinch of sea salt and black pepper. Quart ..read more

Have you heard of the sunlight vitamin? Also known as Vitamin D, the sun is the major form of this vitamin and has great benefits for our skin health. Vitamin D is a fat-soluble vitamin that occurs in two main forms: ergocalciferol (vitamin D2) produced by plants and cholecalciferol (vitamin D3) derived from animal-based foods. The major source of vitamin D in humans is the cutaneous synthesis in the presence of sunlight (Umar et al., 2018). Therefore vitamin D is known as the sunshine vitamin as the UVB rays from the sun assist with manufacturing vitamin D3 in the skin. In many months throug ..read more

This soup is packed full of vegetables (fibre), beef bone broth (from the beef bones), protein and some healthy fats (from the bone marrow). It is super easy to throw everything into the slow cooker then leave to simmer for 8-10 hours on low and serve with a fresh slice of sourdough bread. Ingredients (6-8 serves) 1 x small packet of minestrone soup mix 2-4 beef shin bones 3 heaped tbsp of Mitchells Bone Broth Powder 3 carrots, chopped finely 1 stalk celery, chopped finely 1 onion, diced 4 garlic cloves, diced 3L of water or beef stock 1 small tub of tomato paste Method Saute onions and ga ..read more