As Valeo’s chief wellbeing officer, I have utilized my years of experience in the region to curate this list of original staple recipes of “daily essentials” I believe we’re missing out on in our everyday routine. Think of them as recipe guidelines, you shouldn’t have to weigh and measure everything and follow it dogmatically. They’re simple, enjoyable, and won’t take up much of your time in the kitchen.

Chicken Bone Broth

There is no doubt that a good quality broth should be a basic requirement of weekly health. This recipe brings loads of recipes including its soothing nature on your digestive system and the fact that it acts as a vehicle for other nutrients.

Ingredients

• 2 free range chicken carcasses
• 2 tbsp cider vinegar
• 1 stick of celery
• 1 head of gem lettuce
• 1 roughly chopped peeled white onion
• 1 bay leaf

Method

• Put all ingredients in a large pot and cover with water.
• Let the mixture sit for an hour before slowly bringing to a boil and turn immediately down to a simmer for 3 or 4 hours.
• Lift off any scum which rises to the surface with a spoon.
•  When your stock is ready, drain off the liquid and if you like, you can pass it through a coffee filter.

This broth can be cooked in a slow cooker as well.  Follow similar instructions and skim the broth but then simply leave it on low, overnight and strain in the morning.

Chicken or Prawn Noodle Soup

Now for some slurpy action! This noodle soup warms your soul and keeps your immunity robust.

Ingredients

• Chicken stock – amount per your preference
• Ginger/galangal – crushed and roughly chopped
• Lemon grass – crushed and roughly chopped
• Fresh turmeric if available – crushed and roughly chopped
• Garlic finely chopped
• 1 dessert spoon live miso – optional
• Soya sauce/tamari – a good slug of either
• Chicken thigh pieces or cooked prawns
• Mushrooms, a mix of any
• Pac choi or any bitter greens
• Coriander – a good handful
• Basil/sweet basil – a good handful
• Juice of 2 limes
• Noodles – optional. I use pumpkin and ginger rice noodles, but any gluten free noodles will do.

Method

• Gently warm the stock with galangal, lemongrass, turmeric, and garlic.
•  Once bubbling add the miso and soy sauce then the chicken (if using prawns add them towards the end). 
• Warm for a couple of minutes then add the noodles which should need around 5 minutes to cook.
• After 4 minutes add mushrooms and greens and prawns if using.
• Add a generous amount of coriander and basil & lastly the lime just before serving.
•  Serve in big bowls with soya sauce and extra lime juice on the side if needed.

Daily Tonic

This bizarre but super beneficial mixture was initially developed to help athletes cope with upper respiratory tract infections, and it has really worked for them.  Then it became obvious that if it works for them, it works for everyone. A little initial effort provides respiratory support and protection. Shelf life of this is about the same as nuclear waste. So, if you are going to the trouble to get the ingredients, make more than one batch at a time

Ingredients

• 1-liter mason jar or similar
• 500 – 750ml bottle Organic, unfiltered Apple Cider Vinegar
• 1/4 cup chopped Garlic
• 1/4 cup Onions
• 6 scotch bonnet chilies or other very hot chilies
• 1/4 cup grated ginger
• 2 Tablespoons of grated Horseradish
• 2 Tablespoons of Turmeric

Method

• Finely chop the garlic, onions, and chili, then grate the horseradish, ginger, and turmeric
• Add ingredients to mason jar then top up with apple cider vinegar
• Keep it in a dark cupboard and make sure you shake it to mix the ingredients at least once a day.
• Strain the liquid after 2 weeks.
• The liquid can be stored in the fridge or in a cupboard and has an extremely long shelf life.

Usage:

Initially start with just a teaspoon per day for a couple of days. Ideally, you want to build up to a tablespoon per day over a week or two. If you have a cold or sore throat, then you can gargle with it before swallowing. This potion can be quite aromatic, so you avoid taking a sniff before taking it. This has been one of my most successful remedies for clients with repeated upper respiratory tract infections.