Make your own homemade YOGHURT!

Making your own homemade yoghurt is so easy to do. I used to make it with organic, unhomogenised milk, however now I make it with our fresh raw Jersey cow milk. It is the same process.
Yoghurt is a rich source of protein and has over 400 different types of fatty acids! Full fat homemade yoghurt, without added sugars, preservatives and other nasties, provides nearly every nutrient you need! It boasts B12 (found nearly exclusively in animal foods), phosphorus, calcium and riboflavin (B2). But best of all, it is a rich source of probiotics.
Of course, all yoghurt is NOT created equal! Commercial yoghurt has many nasty additives in it, and lots of sugar. Look for organic plain yoghurt without added sugar, to get more benefits and no harmful substances. Or make homemade yoghurt yourself from organic milk (or better yet, RAW milk!)


• 2 litres milk (Ideally fresh, organic raw milk. Or organic store-bought milk)
• ½ cup of plain yoghurt (from your last batch of homemade yoghurt, or from store bought plain organic yoghurt)


1. Place 2 L of milk into your slow cooker.
2. Turn in on low for 2.5 hours.
3. Then turn it off, and leave it in the slow cooker for a further 3 hours.
4. Then take a half cup of warm milk out of the slow cooker, and add to it a half a cup of plain yoghurt from your last batch of homemade yoghurt, or some store bought organic plain yoghurt.
5. Whisk these two together, and then pour the mix into the slow cooker with the rest of the warm milk.
6. Whisk it all together so there are no lumps in the slow cooker.
7. Then take the slow cooker pot with the milk and yoghurt mix in it out of the outer container. Place it on a blanket and then wrap it up nice and snug. You want to help it maintain its temperature.
8. Leave it there for 7-12 hours, depending on how thick you like your yoghurt (the longer, the thicker), and what the environmental temperature is. In winter, I place mine in the blanket in front of the wood fire. In summer I still place it there, but the fire isn’t going!
9. Then ladle it into glass jars and pop in the fridge. If you are making smaller quantities, before wrapping it in the blanket, I pour the warm milk into smaller serve size jars, then wrap them in the blanket. Once they are finished, simple pop them in the fridge.


I get my homemade yoghurt started in the mid-afternoon when the kids are having afternoon tea. Then I get to Step 7 before bed (mix in the yoghurt), and Step 8 can occur over night (snug in the blankets). First thing in the morning, I put it into the fridge.
Your homemade yoghurt is best enjoyed cold, so let it chill before eating.

Ask your questions below or LEAVE A COMMENT !

Printable version: Yoghurt recipe 3-1-22

Seven Spices Chicken Wings/ Drumsticks recipe

Chicken is a rich protein source and should form a significant part of your diet. It contains many vitamins and minerals such as B12, B6, B3 (niacin), riboflavin, thiamine, choline, biotin, Iron, Zinc, selenium, potassium, phosphorus, magnesium, and copper. It also contains the amino acid tryptophan which raises your serotonin levels in the brain. This hormone is key to stablising your mood.


Of course, all chicken is NOT created equal! Processed chicken contains lots of unhealthy fats, high sodium, preservatives and nitrites. Fried or breaded chicken such as chicken nuggets and  chicken popcorn contain unhealthy fats and unhealthy refined carbohydrates .These can all contribute to causing heart disease, type 2 diabetes and various cancers.

Choose to purchase and enjoy eating organic, free range and ethically raised chicken.

This Seven Spice Chicken Wings/ Drumsticks recipe is quick to prepare, and a very healthy addition to your weekly diet. Give it a try… you’ll love it.

This recipe is adapted from the Carb Manager.


  • Up to 1kg chicken wings or drumsticks
  • 4 tbsp olive oil
  • ¼ tsp cayenne
  • 2 tsp paprika
  • 2 garlic cloves, minced
  • 1/2 tsp mustard powder
  • 1/2 tsp dried oregano
  • 1 tsp black pepper
  • 1tsp sea salt
  • 1 tbsp heavy cream


  1. Mix all ingredients except the chicken, together in a big bowl.
  2. Next, using your hands, massage the marinade mix into the chicken pieces and leave all together in the bowl to marinade.
  3. Marinade in the fridge for up to 1 hour.
  4. Now put the chicken with the marinade mix into a glass oven dish.
  5. Bake the chicken in the oven at 190C for 50-60 minutes
  6. Meanwhile, pressure cook, steam or bake accompanied vegetables of your choosing. Carrots, onions, broccoli, green beans etc all fill up the plate nicely.
  7. Enjoy this easy to prepare, yummy and healthy meal.

TIPS: I never seem to remember to marinade ahead of time, and this is delicious even with NO marinade time!

For a printable version: Seven spices chicken wings drumsticks recipe

Guide to preparing your own horseradish


Horseradish is great for curing your colds, sinus infections, and other upper respiratory tract infections, and possibly even helps prevent cancer!

It’s easy to prepare, and it’s even easier to grow it yourself! Just pop a bit of root into the ground (yes, it’s that easy). It doesn’t matter how much of the root, or which way you put it into the ground! It will grow with sunshine and a bit of water when it’s really hot.

Beware: if you prepare your own it is much stronger than horseradish your buy from the shop. It is also much more nutritious and beneficial for your health.


  • 20-25cm of fresh horseradish root
  • 2 tbsp of rain or spring water
  • 2 tbsp Organic Apple Cider Vinegar


  1. Open your kitchen windows and doors. Have your room WELL VENTILATED. This is important. The fumes can really hurt your eyes and respiratory tract so be very careful.
  2. Thoroughly wash all the dirt off the roots. Most people peel the root, but I don’t as there is lots of goodness in the skin too.
  3. Chop it into chunks about 5cm long.
  4. Put it in the food processor.
  5. Put the water in with the roots. Before your process it, have your vinegar ready.
  6. Process the horseradish roots until they are very small. Keep yourself at arm’s length and carefully open the lid.
  8. Add the vinegar. This stabilises the hotness and the odour somewhat so get it in quickly!
  9. Put as much vinegar in as you think you need to get a good consistency and stabilise the heat.
  10. Carefully place the minced horseradish into jars. It keeps in the fridge for 3-4 weeks. I make a big batch of lots of small jars, and freeze it. We then enjoy it all year around until we make the next batch!

TIPS: Use it is as a condiment on roast meats, mixed through cooked vegetables, mixed through sardines as a snack, or eat a spoonful straight to cure your cold!

Chicken and cauliflower vegetable curry

Cauliflower is rich is antioxidants and anti-cancer properties, vitamins and minerals, as well as glucosinolates. Cauliflower is such a delicious and important vegetable to eat on a regular basis to prevent many health illnesses later in life, such as cancer, cardiovascular disease and immune dysfunction.

This Chicken and Cauliflower Vegetable Curry has no inflammatory foods such as tomatoes either! Give it a try… you’ll love it.


  • 2 tbsp butter
  • 4 cloves
  • ¼ tsp ground cinnamon
  • 1-2 bay leaves
  • 6 garlic cloves, minced
  • 3cm cube of fresh ginger root, chopped finely
  • 2 onions
  • 2 tsp paprika
  • 2 tsp ground coriander
  • 1 tsp ground turmeric/ 1cm cube fresh turmeric, chopped finely
  • Pinch of sea salt
  • 500g organic, free range chicken (you can use the bone in, or chopped breast)
  • 1 small/ or half large cauliflower head
  • 1kg chopped carrots
  • 1 small broccoli head
  • 1 Daikon radish
  • Sea salt to taste
  • 1x 400g can coconut cream
  • Garnish with fresh coriander


  1. Melt butter in deep large saucepan. Add cloves, cinnamon, bay leaves with the garlic and ginger. Saute for one minute.
  2. Next add chopped onions and cook until translucent.
  3. Add 1/3 of the can of coconut cream and stir and heat through.
  4. Put in all the spice powders- paprika, coriander, turmeric and a little salt. Mix well.
  5. Next add the chicken. Stir and cook for 5 minutes.
  6. Now add all of the vegetables and remaining coconut cream. Stir. Cover the pan and cook for 20 minutes until chicken is cooked. (You may need to add a little water).
  7. If the curry is too runny, add an arrowroot slurry.
  8. For the Arrowroot Slurry: 2 tbsp arrowroot powder added to 4 tbsp COLD water. Mix to dissolve. Add to curry and stir it though to thicken it.
  9. Garnish with the fresh coriander.

TIPS: You can use any vegetables you like to replace the carrots, broccoli, cauli and daikon. I like using bokchoy, beans, snow peas, zucchini etc- depending on what is in season!

For a printable version: Chicken and cauliflower vegetable curry

Bone broth- Cooking for the greatest health benefits

Historically loved

The remedial effects of bone broth have been known for thousands of years. The Chinese used it for kidney and digestive health from at least 2,500 years ago and many cultures around the world have used it also.  Bone broth is exceptionally good for you. It is great for healing and soothing the irritated or leaky gut mucosa and it boosts your immune system.

Healing nature

Mothers have been giving nourishing and healing chicken broth soup to their children forever as they all know it heals and sooths their ailing child. The curing effect of chicken soup against Respiratory Tract Infections has been found in research to be due to an increase in nasal mucus velocity, and its mild anti- inflammatory effects (Saketkhoo et al 1978 74(4):408-410). Bone broth is recommended for patients with autism and ADHD who undergo the GAPS diet with great results.

Nutrient rich

The bones, the marrow inside the bones, and the connective tissue are all full of nutrients which are extracted into the water when you make your bone broth. What is more, all these nutrients are easily digestible too. And it has been scientifically evaluated over a decade ago to confirm what all these cultures and peoples have already known. Bone broth is good!

There is lots of goodness you will get when consuming bone broth including:

  • Collagen which turns into gelatine
  • Glycine and proline (amino acids)
  • Vitamins (A and K, and Bs)
  • Glucosamine
  • Chondroitin and
  • Minerals (Calcium, Magnesium, Phosphorus, Iron, Selenium, Zinc, Manganese and Sulphur)

The benefits of consuming bone broth are many.

  • Glycine has inflammatory properties, supports the immune system, improves sleep
  • B vitamins helps your body digest fats, carbohydrates and proteins, and produce energy.
  • Gelatine, glucosamine and chondroitin support and protect and even rebuild your joints and bones.
  • It heals and soothes any upper respiratory tract infections.
  • Gelatine will also improve your skin, making is smoother, tighter and reduce cellulite.

Toxic metals

However, it is also important to consider the fact that animal bones are known to contain toxic heavy metals as well as minerals. In fact, calcium supplements are often made from bone meal, and some have been found to contain lead and cadmium too. People have wondered if consuming bone broth is detrimental due to the amounts of heavy metals that they are consuming along- side the minerals and other nutrients such as amino acids etc.  We will look at this shortly.

So, we know how good it is for us, and what benefits it will bring. If you are going to the trouble to make your own bone broth, which I highly recommend, then it is worth going to the effort to make it in a way where you get the most out of your broth.

Research examined how to cook bone broth to get the most benefits

A relevant research study was conducted by Hsu et al (Food & Nutrition Research Journal Vol 61(1):1347-478) in 2017 on exactly how to make bone broth to get the most goodness out of it. These researchers examined the extraction of heavy metals and minerals from bone broths to ascertain the risk of consuming heavy metals versus the benefits of gaining minerals.

They used 3 types of bones- pig- rib and leg, and beef. They examined cooking time, acidity, bone type and animal species.  The researchers simmered the bone broth for 12 hours. Samples were taken at intervals throughout the 12 hours and were analysed for calcium, magnesium, iron, zinc, copper, chromium, lead, cadmium and aluminium.


The broths that had the addition of acid were found to have increased amount of all the metals extracted except for zinc and iron. The pH was reduced from 8.35 to 5.32 and in these broths, the calcium and magnesium extraction were significantly greater. Copper was also increased. However, increases for lead, chromium and aluminium were mostly not significant. Interestingly, acidification reduced the extraction of iron.

 Cooking time

The broths that were cooked for longer than 8 hours were associated with significantly greater calcium and magnesium extraction. Overall, very low amounts of heavy metals were extracted- much less than the allowable daily amounts in foods.


Using different species of animal bones, and different bones from the same species yielded different amounts of nutrients. Reducing pH from 8.35 to 5.32 significantly increased the calcium and magnesium extraction and most other minerals. Longer cooking times (greater than 8 hours) extracted significantly higher amounts of calcium, magnesium and other minerals. There were minimal amount of heavy metals and these did not increase with acidification or longer cooking times.

So when you are making your bone broth, adhere to these important tips:

  • Only use organic bones to drastically reduce the amounts of heavy metals in it
  • Use chicken, lamb or beef bones
  • Use different parts of the carcass to gain different minerals
  • Add apple cider vinegar to reduce the pH
  • Cook for at least 8 hours, the longer the better. I often leave mine on for a few days and just scoop out what I need when I need it straight from the slow cooker on the bench.
  • Roast a leg of lamb or a chicken and then place the bones into your slow cooker.
  • Save any chicken drumsticks, wings, lamb chop bones etc until you have enough in your freezer. Then pop them all in the slow cooker and away you go! I always save the corn cobs and left-over veggies to chuck in also. I never mix lamb with chicken for example, but keep the species separate.
  • Enjoy the warm, nourishing and nurturing nature of your next mug of broth. Or enjoy the new richness of flavour of the next stew, casserole or soup you make with your very own bone broth added.

Make your own Bone Broth with this quick and easy guide

Bone broth is good. Enjoy!