Keep in Mind….

It is easy to be unhealthy.  It takes no effort to be lazy and feed yourself garbage.

Hard bodies take hard work.

If you want to be doughy, eat dough.

If you want to be lean, eat lean. 

Skinny does not equal healthy.

There is no “magic” pill for weight loss. 

If the term “meal replacement” does not raise concern, you need to rethink your approach to feeding yourself. 

Feeding yourself and your loved ones properly should be on the top of your list of priorities. 

The only “diet” you need to worry about is one that is species and culturally appropriate.  In this case it would simply be called nourishment. 

Simply Delicious Chicken Soup

There really is something about chicken soup that calms the soul and makes you feel better all over.  This soup offers valuable lean protein, vitamins A & C,  is supportive of the digestive system and very warming.

Maybe it is the simplicity of the soup, the perfect combination of flavours and textures, that seems to please even the most finicky pallet.

This recipe is very easy to make and requires only a handful of ingredients.  The most important aspect is that you use only Organic, Free Range Chicken.  These are easily found at local markets, butcher shops and some grocery stores.  Industrially raised chickens are diseased and energetically unwell.  This type of animal treatment should never be supported let alone consumed.


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For a  large size pot.  Makes 6 – 8 servings.

1/2 of an Organic Free Range Chicken (using half enables you to get both the tender white breast meat and the darker, juicier meat of the thigh)

3 Organic Medium Size Carrots chopped

3 Cups of Organic Turnip chopped

1 Large Organic Cooking Onion diced

Organic Garlic, a lot of it!

2-4 Tbsp Dried Summer Savory

Parmigiano Reggiano Rind (about half the size of a standard business card)

Organic or Biodynamic Olive Oil

1 Tbsp Organic Butter

Salt & Pepper

Water (not tap)


First rinse the chicken with cold water before placing in the pot.  Fill the pot with enough water that it completely covers the chicken and then some.  A fair amount of the water will boil off.  Generously salt and pepper the water, bring it to a boil.

Peel, rinse and chop up the carrots and turnips.  Add them to the water once it has been boiling for about 10 minutes.

Add in the Summer Savory.


Dice up the onion. Grate the garlic, I typically use an entire bulb.  In a separate saucepan pour in about 2 tbsp of Olive Oil, bring to medium/low heat.  Add the diced onion and cook slowly, you do not want to brown the onion.  Once the onion has cooked for about 10 minutes, add in the garlic and some ground pepper. Keep stirring this so as not to burn the garlic.  Add a tablespoon of butter. In total, cook the garlic and onions for about 15 minutes on lower heat, stirring often.


With the chicken (meat, bones and skin) carrots, turnips on the boil, add the onion and garlic and stir completely.  Add the Parmigiano crust.  Place the lid on and lower the heat but maintain the medium/high boil.  You will let this boil now for  90 minutes to 2 hours, stirring occasionally.  Taste periodically & add salt, pepper, savory to your liking. Note that the longer it boils the deeper the flavour and the more tender the chicken.

The soup is almost ready when the chicken is falling off the bones.  Use tongs to sift through the soup, separating the meat from the bones.  Leave the bones and skin in the soup until ready to serve. Doing this ensures the richest flavour although you do have to be a little careful when eating.

With the bones and skin sufficiently removed, the soup is ready to serve! Leave the Parmigiano crust in.  It can be eaten but I leave it in for added flavour.

This soup pairs nicely with sautéed baby broccoli, steamed rapini, or a crisp, mixed green salad.

You can also grate some Parmigiano Regianno onto a baking sheet in small circles topped with ground black pepper and place in the oven at 350 degrees until melted.  Let cool.

Using a spatula, remove the hardened Parmigiano disks and place on top of soup before serving.


A Quick & Easy Tomato Sauce

This sauce is perfect for pasta dishes, over spaghetti squash, on top of quinoa or brown rice and the leftover sauce goes great  with eggs for breakfast!

Tomatoes offer a myriad of benefits ranging from, Lycopene for heart health, antioxidants Lutein & Zeaxanthin for eye health and vitamin A for skin, eyes & lungs. They are however in the Nightshade family so if you suffer from any issues due to inflammation it is best to eat them sparingly. Also, tomatoes are one of the top 10 for being GMO, so please always get organic and local when possible. Wash thoroughly.

The Garlic and Onions offer more heart health benefits as well as being great for the digestive and immune systems. The Anchovies are packed full of Omega 3 Essential Fatty Acids!



1 Pint of Organic Cherry Tomatoes

3 Organic Vine Tomatoes

1 Large Organic Yellow Onion

4 or more Cloves of Organic Garlic

1/2 cup Organic Olive Oil

2-3 Anchovies

Salt & Pepper to taste

Meat Version

1 .5 lb of ground organic grass fed beef, bison, chicken or turkey.


Slice the cherry tomatoes in half.

Chop up the vine tomatoes.

Dice the onion.

Peel and grate or finely chop the garlic.


Pour the olive oil into a medium size saucepan or pot and turn the heat to medium/high. Add the tomatoes, onion and salt and pepper. You want this to start to simmer.  Once it has been cooking for about 10 minutes add the grated garlic and anchovies.  Let this simmer until the tomatoes are cooked down.


You can add cooked ground beef, bison, chicken or turkey to this once it has simmered down into the saucy texture. Cook the meat in a separate pan with salt, pepper and some chopped onion.  Strain the fat and add to the sauce.

Parmigiano Reggiano!

Parmigiano Reggiano, or Parmesan, the hard, delicously parmigiano_grating_parmigiano_reggianostrong flavoured Italian cheese that you grate onto pastas, soups & salads dates all the way back to the Middle Ages.  The name, Parmigiano Reggiano can only be applied to cheese that is produced in certain provinces in Italy, anything else is simply an imitation.

Traditionally and what you should look for when purchasing, is a Parmigiano made from cows milk who are grass or hay fed and the only additive being salt.

Parmigiano is very high in Calcium, the highest of any cheese.

It is a very versatile cheese with a flavour and texture that can lend itself to a variety of dishes. Even the crust or rind can be used in soups & sauces or roasted.

I add a chunk of the crust to my Simply Delicious Chicken Soup recipe as well as my pasta sauce.

Typically I do not recommend eating dairy, however there always exceptions and this is one of them!