Holistic nutrition Squamish

Although bone broth has received a lot of press and attention these days, it has been a culinary and medicinal staple for centuries. Many cultures have, for hundreds of years, focused on bone broth as not only cuisine but also medicine. 

Bone broth contains valuable nutrients:
1. Calcium,phosphorus, magnesium: for healthy bones and joints.
2. Gelatin has anti-inflammatory, anti-aging and anti-tumour effects.
3. Collagen for healthy skin, bones and connective tissue.
4. Silicon and other trace minerals for electrolytes.
5. Joint healing Glucosamine and chondroitin sulphate.
6. Gut healing amino acids: proline, glycine, and glutamine.

Additional Bone Broth Benefits:
Assists in digestion
Helps the liver detoxify
Reduces inflammation
Helps joint and muscle pain
High in minerals
Fights infections
Boosts Immune system
Helps repair and grow bones
Promotes good sleep
Good for hair and nails and skin
Tastes delicious

How to make Bone Broth 

*I must emphasize that the most important aspect of the broth-making process is to make sure you’re getting as high-quality, grass fed organic bones from pastured animals.

Keep in mind that the more gelatinous the broth, the more nourishing it will tend to be. The collagen that leaches out of the bones when slow-cooked is one of the key ingredients that make broth so healing.


4-6 lbs bones from pastured beef, bison, pork, or lamb (You can also make wonderful bone broth from chicken or fish).
A scoop of fat- coconut oil, butter or animal fat for roasting.
2-3 Carrots sliced thick2-3 celery sticks sliced thick1 onion sliced thick 2 Tablespoons apple cider vinegar – essential to leach mineral out of the bones and maximize the mineral content in your broth.
2-3 bay leafs (optional)
1 head of garlic (optional)
Rosemary or thyme or sage  for more flavour (optional)


1. Rinse and clean the bones with water.
2. place bones and cut up celery, onion, carrot and optional spices into a roasting pan and drizzle with animal fat, butter or coconut oil.
3. Roast the bones with the garlic at 400F for 45 minutes to an hour, turning once, until they are well-browned. This ensures a good flavour in your resulting stock.
4. Add the bones and the pan scrapings to the slow cooker along with the garlic and bay leaves. TIP: *egg shells can be added to the broth for more calcium content.
5. Slow cook for 24 hours or longer
6.When the stock is finished simmering, allow to cool, and filter through a fine mesh strainer. Refrigerate until chilled. Once chilled, the stock should set like gelatin, and the fat should rise to the top.
7. Pick off the fat and reserve it for cooking.
8. Scoop out the gelled stock and reheat to serve straight or to use for a recipe in soups or stews. Store extras in the fridge for a week or so, or freeze in freezer bags, mason jars, or ice cube trays.

Serves: 2

• 4 cups chicken broth or beef bone broth
• 2 Tbsp Arrowroot starch
• 1 clove garlic, finely minced (or ¼ tsp garlic powder)
• ½ tsp fresh ginger, finely minced (or a pinch dried ginger)
• 2-3 Tbsp coconut aminos
• 3 eggs
• 2-3 green onions, thinly sliced (for garnish)
• salt and pepper, to taste

1 In a small bowl, whisk together eggs. Set aside.
2 In a medium pot, whisk together broth, arrowroot, garlic, ginger, and coconut aminos. Heat over medium-high heat and bring to a boil. When soup reaches a boil, turn off the heat.
3 Slowly pour the beaten eggs into the soup. Let the soup sit 2-3 minutes for the eggs to finish cooking. (If you need more heat, feel free to put the pot back on a low-heat burner for a few minutes). Garnish with green onions, if desired.

Other ingredients you can add- thinly sliced carrots, celery, bean sprouts, radish etc. Enjoy!

The elderberry is a medicinal fruit that has been used for centuries for its potent anti-bacterial, anti-viral, and anti-inflammatory properties. Hippocrates recognized the elderberry’s powerful healing properties as early as 400AD. Elderberry was also popular with Native American tribes, as well as people in Northern Africa, Asia and throughout Europe.

Elderberry Benefits
Used for its antioxidant activity to lower cholesterol, improve vision, boost the immune system, improve heart health and for coughs, colds, flu, bacterial and viral infections and tonsillitis. Elderberry juice was used to treat a flu epidemic in Panama in 1995.

Elderberry contains a unique compound called Antivirin that can help protect healthy cells and inactivate infectious viruses.

Studies show that consuming black elderberry in concentrated form may be beneficial to help boost the immune system at times when it may be weakened, such as when suffering from a cold, flu or other viruses.

Elderberry is an effective alternative to the standard over the counter cough/cold /flu medicines and can help:
1. break up mucous
2. relieve congestion
3. eliminate coughing
4. soothe an upset stomach
5. reduce earaches
6. induce sleep during a fever.


These delicious elderberry ice pops are packed with antioxidants, vitamin C, iron, potassium, and vitamin B6 and are perfect to combat a flu or cold.
1. 6 scoops Flora elderberry crystals
(@florahealthy makes the best delicious and easy to dissolve elderberry crystals)
2. 2 cups of water
3. 1 Tbsp raw honey
4. Handful of frozen blueberries5. 2tbsp lemon juiceBlend all the ingredients and pour into popsicle molds. Enjoy!


Elderberry Gummies are a great way to get in some gut-healing nutrients, and flu busting antioxidants.


  • ¾ cup lemon juice
  • 1/2 cup frozen blueberries
  • 2 tablespoons honey
  • ¼ cup grass-fed gelatin (I prefer to use this product)
  • 4 scoops elderberry crystals (I used Flora brand) or you can use an elderberry syrup or fresh or frozen elderberries
  1. Place lemon juice and blueberries and elderberry crystals in a blender and blend on high until completely mixed. Pour into a saucepan.
  2. Add the honey and gelatin and whisk together. You will have a thick paste. Turn the heat on low, and continue to whisk the mixture for 5-10 minutes, until it becomes thin and everything is incorporated. Take off the heat.
  3. Pour into silicone molds or a small baking dish. Set in the refrigerator for at least 1 hour to firm up.
  4. If you used a small baking dish as a receptacle, cut into bite-size squares. Otherwise, remove gummies from their molds and enjoy!




Cardamom is considered one of the most valuable spices in the world due to its rich aroma and therapeutic properties. It is a popular spice in India and Traditional Chinese medicine. ( known as sha- ren)

The seeds of the cardamom plant contain a variety of important minerals such as calcium, sulfur, and phosphorus. They also contain volatile oil composed of acetic and formic acids. This volatile oil  has aromatic and medicinal properties, and it is what makes cardamom so valuable.

Studies have found that cardamom was found to contain high flavonoid levels and significantly enhanced antioxidant enzyme activities, as well as inhibited colon cancer cell growth and proliferation.

Cardamon’s role in cancer prevention:

Cardamom contains IC3 (indole-3-carbinol) and DIM(diindolylmethane). These phytochemicals are well-known cancer fighters, helping to specifically ward off hormone-responding cancers like breast cancer, ovarian cancer, and prostate cancer. Early research suggests that consuming cardamom regularly may help with preventing these forms of cancer.

Cardamon for digestion:

Cardamom can help soothe gastrointestinal issues. Cardamom tea is an excellent complimentary drink that can be enjoyed along with or after a meal in order to help supplement the function of the digestive system. It can also be used as needed to still upset feelings of cramps, flatulence, indigestion, bloating, and more. Cardamom tea also can assist the body with detoxification, which can further encourage and support the gastrointestinal system.

You get the most intense flavor if you break open whole pods to release the tiny black seeds. These can be ground using a mortar and pestle or spice mill, but a little goes a long way.

How to make a Creamy Cardamon Tea

Cook Time: 5 minutes

Yield: 3 1-cup servings


1 tsp turmeric powder (or I prefer grated fresh turmeric root)
2 tbsp cardamom
1/2 tsp cinnamon
1.5-inch knob of fresh ginger, roughly chopped (washed with skin-on is fine)
3 cups hot water
few drops of stevia or raw Honey, to taste.
2 tablespoons of coconut milk or cream


Place the turmeric powder, cardamom, cinnamon, fresh ginger, in a french press, or a teapot with a strainer. Pour hot water over the spices and steep five minutes. add coconut milk or cream and sweeter.

Alternatively, place spices and water into a pot, bring to a boil then turn off the heat, cover and let steep for five minutes. Strain the tea into cups and serve with sweeter and coconut cream. You can also use a hand held immersion blender to get a nice foam on the top and make it look like a latte.







Sulforaphane and indole-3-carbinol (I3C) are 2 potent anti-cancer compounds found in broccoli. Indole-3-carbinol is also known for its ability to absorb excess estrogen in the body and has a role in liver detoxification. Sulforaphane has been shown to cause cell death (apoptosis) in colon, prostate, breast and lung cancer cells.

Cancer-Related Benefits of Indole 3 Carbinol (I3C)
As mentioned, I3C is believed to play a key role in anti-cancer effects. This has been seen across a wide range of studies and types of cancers. In one study, when mice were given I3C, tumor sized was reduced by 65 percent. Some examples of cancer types that have been reported within studies include:

Prostate: Induces cell death in cancer cells
Breast: Induces cell death in cancer cells and inhibits cancer development
Cervical: A study found that high levels of estrogen protected cervical cancer cells from cell death
Colon: Inhibits cancer development and induces cell death in human colon cancer cells
Lung: Inhibits cancer development
Liver: Inhibits cancer development
Stomach: Inhibits cancer development
Uterus: Inhibit cancer development

Other sources of indole 3-carbinol include: the cruciferous vegetables, broccoli, kale, cauliflower, cabbage, brussels sprouts, collard greens, and bok choy.


Serves 4

1 1/2 lbs grass fed beef steak – can use Ribeye steak, sirloin or T-bone steak, cut in strips)
2 tbsp fresh ginger, grated
4 cloves garlic, minced
1 lb broccoli florets with stem
3 tbsp olive oil
Salt and pepper
1 Onion chopped
cup of water


1 Season meat with salt and pepper on both sides
2 In a pan cook steak in butter over medium heat until browned on both sides. (But not fully cooked through about 2 min).
3 Remove meat from pan and place in the slow cooker
4 In the same pan you used to brown the beef: stir in onions and garlic and ginger and cook 2 minutes.
5 After the 2 minutes Pour in 1/4 cup of water into the pan to get all the flavour from the meat and onions and ginger and garlic.
6 Transfer onions, garlic ,ginger and the flavourful pan liquid into the slow cooker.
7 Add a half cup of water of water and cook on low for 3-4 hrs or until meat is nice and tender.
8 You can cut the broccoli and the stem of the broccoli in bite sized or large pieces whatever your preference and put it in the slow cooker for the last 20 minutes cooking. (try not to overcook the broccoli, steamed but still crunchy is best),
9. Season with salt and pepper and serve.

*can be served over white rice or cauliflower rice (if you are going low carb).
* I like to add 2 tbsp of coconut aminos to the recipe to give it a kick.