Vitality Naturopathy

18/06/2025

This creamy chicken casserole dish is a winter staple in our house. My Dad worked at the Gas and Fuel Corporation in the city (where Federation Square is now) when I was a child. Gas and Fuel produced a recipe book called The Australian Gas Cookbook which my Mum cooked from regularly. This was one of her favorite family recipes from the book, which I still have.

I've slightly adjusted it to cook it in a slow cooker instead of the oven, but you could do either.

I hope you try it and love it as much as I do.

Recipe below.

CREAMY CHICKEN CASSEROLE

2 tablespoons olive oil

1 x 1.5 kg chicken, chopped (I either use thigh fillets or thighs. If using thighs, I remove the bones at the end of cooking and discard them).

1 onion, finely diced

2 garlic cloves, crushed

2 carrots, chopped

125 g mushrooms, sliced

1 stick celery, finely diced

1/2 cup flour


Combine

½ cup water

1 cup milk (I use plant milk such as rice or soy)

1 teaspoon Worcestershire sauce

2 teaspoons French mustard

2 chicken stock cubes

salt & pepper to taste


Heat oil in a large saucepan over a high gas flame, add chicken pieces and brown. Remove and place into a slow cooker.

Add onion and garlic to reserved pan juices and cook until tender. Add carrot, mushrooms and celery, cook for a further 2 minutes and spoon vegetables over chicken. Stir flour into the pan and cook until the flour is golden brown. Pour over the chicken.

Combine Worcestershire sauce mixture in the pan and once smooth and thickened, pour over the chicken. Cook on high in the slow cooker for 4-6 hours or until chicken is tender.. Alternatively cook in the oven at 180°C for 45-55 minutes, or until chicken is tender. Garnish with parsley and serve with rice.i

18/06/2025

This cream chicken casserole dish is a winter staple in our house. My Dad worked at the Gas and Fuel Corporation in the city (where Federation Square is now) when I was a child. Gas and Fuel made this recipe book called The Australian Gas Cookbook which my Mum cooked from regularly. This was one of her favorite family recipes from the book, which I still have.

I've slightly adjusted it to cook it in a slow cooker instead of the oven, but you could do either.

I hope you try it and love it as much as I do.

Recipe below.

CREAMY CHICKEN CASSEROLE

2 tablespoons olive oil

1 x 1.5 kg chicken, chopped (I either use thigh fillets or thighs. If using thighs, I remove the bones at the end of cooking and discard them).

1 onion, finely diced

2 garlic cloves, crushed

2 carrots, hopped

125 g mushrooms, sliced

1 stick celery, finely diced

1/2 cup flour

 
Combine

½ cup water

1 cup milk (I use plant milk such as rice or soy)

1 teaspoon Worcestershire sauce

2 teaspoons French mustard

2 chicken stock cubes

salt & pepper to taste

 
Heat oil in a large saucepan over a high gas flame, add chicken pieces and brown. Remove and place into a slow cooker.

Add onion and garlic to reserved pan juices and cook until tender. Add carrot, mushrooms and celery, cook for a further 2 minutes and spoon vegetables over chicken. Stir flour into the pan and cook until the flour is golden brown. Pour over the chicken.

Combine Worcestershire sauce mixture in the pan and once smooth and thickened, pour over the chicken. Cook on high in the slow cooker for 4-6 hours or until chicken is tender.. Alternatively cook in the oven at 180°C for 45-55 minutes, or until chicken is tender. Garnish with parsley and serve with rice.

08/03/2025

Sourdough Bread

This is my second attempt at making Organic Spelt Sourdough bread since 2020. This loaf is not perfect but I am very pleased with the delightful sourdough taste and lightness. I just need to get the crust to be not so hard next time.

Spelt sourdough bread has some amazing health benefits:

🍞 Fiber: High in fiber, which can help with digestion, lower cholesterol, and reduce the risk of heart disease 

🍞 Protein: Contains more protein than wheat 

🍞 Vitamins and minerals: Contains niacin, thiamine, copper, manganese, iron, magnesium, and phosphorous 

🍞 Antioxidants: Has a higher antioxidant capacity than wheat

🍞 Contains less gluten than wheat, making it easier to digest for some people 

Promotes healthy gut bacteria - Fermentation stimulates the growth of Lactobacillus and Bifidobacterium in the gut 

Low in FODMAPs: The fermentation process in sourdough bread reduces FODMAPs

Nutty flavor: Spelt has a slightly nutty taste that gives the crust a refreshing bite

19/02/2025

Do you suffer from eczema? Or does a family member, friend, or your child struggle with it? Have you tried every cream, only to be left with dry, itchy and inflamed skin - sometimes scratching until it bleeds? Discover a new, holistic approach which goes beyond temporary relief. Based on current research and clinical observations, many eczema sufferers find that certain foods can trigger or worsen their symptoms....

Discover the 12 worst foods for eczema, and the 12 best foods for skin healing. Learn which foods trigger flare-ups and which promote healthier, radiant skin and complexion.

06/02/2025

For those of you who don't know me, this is my daughter's healing journey from eczema, with the healing power of food and natural medicine.

From the age of 6 weeks, she was covered in eczema, from head to toe. Looking at her now you might think she grew out of it. She did not. It took hard work with a strict specific eczema diet and supplements regime over many months, to heal her gut and liver, which resulted in her skin healing.

Since treating my daughter I've helped many more patients to achieve skin healing and become eczema free with a tailored treatment plan that gives real and lasting results.

If you or a loved one is suffering from eczema, there is hope.

DM me if you would like to find out more, or click my link in bio to book an appointment or a 15 min free chat.

Yours in health
Bronia

06/02/2025

The top 12 foods which contribute to a healing of eczema symptoms.

If you are suffering from eczema these foods are essential for gut and liver healing to occur (with the elimination of the itchy dozen posted previously).

If you would like more help treating and healing eczema, please see my link in bio for bookings to see me in clinic or have a chat with me to find out more.

My daughter was my eczema first patient and her skin is now silky smooth and beautiful and permanently eczema free.

03/08/2024

DNA Genetic testing now available. DNA analysis uses your unique genetic blueprint to give you a ‘behind the scenes’ view of what makes you unique and uncovers your personal susceptibility to disease and therefore identifies the root cause of your symptoms.

The good news is that even though your genes don’t change, understanding more about how they express themselves will help you make the right choices that can change your health outcome.

Over 92 genes and 113 SNPs are analysed, covering digestion, hormone balance, detoxification, and more. This one test provides insights that last a lifetime, allowing for continual health optimisation.

Please contact me via DM or my website if you are interested for more information.

15/04/2024

Looking forward to reading this new book from , learning and applying new knowledge in formulating and dispensing herbal medicine to help each of my patients .

Posted • Our NEW “Clinical Herbal Formulas – A collection of herbal formulas from Australian practitioners” booklet has landed. All orders received from the 15th to 30th of April receive a FREE copy. This offer is only while stocks last so get in quick.

This easy to follow, hands-on collection of tried and tested herbal formulas is an essential clinical reference tool enabling practitioners, from all levels of experience, to draw new insights, ideas and information that may benefit their work when formulating and dispensing herbal medicine.

Look out for the bonus content from the Herbal Extract Company’s founder, fourth-generation herbalist Lyndsay Shume, who has been in clinical practice for more than 60 years. To preserve this knowledge we have included some of his formulas which have given him the most satisfactory results in a lifetime of practice.

We are so excited to see this booklet come to life and hope you enjoy reading these clinical vignettes as much as we did. 💕

12/04/2024

Are you struggling to fall asleep or stay asleep?

Try these 10 simple tips for improved sleep quality and quantity.

If you need further help or would like a consultation with a Naturopath please DM me for details.

11/04/2024

A friendly reminder... Have you had your greens today?

As we head into autumn, green vegetables are excellent choices for boosting immunity due to their high content of vitamins, minerals, and antioxidants.

Ideally include greens in your diet at least twice a day, such as:

1. Spinach: Rich in vitamin C, antioxidants, and beta-carotene.
2. Kale: Packed with vitamins A, C, and K, as well as antioxidants like quercetin and kaempferol.
3. Broccoli: Contains vitamins A, C, and E, along with fiber and antioxidants like sulforaphane.
4. Brussels sprouts: High in vitamin C, vitamin K, and antioxidants that support immune function.
5. Green bell peppers: Loaded with vitamin C, which helps boost immunity and fight off infections.
6. Swiss chard/Silverbeet: Contains vitamins A, C, and K, as well as antioxidants like kaempferol and quercetin. and quercetin.

10/04/2024

Magnesium rich foods. Have you had some today?

These ones are delicious and will help meet your daily magnesium requirements.

09/04/2024

Magnesium.

It is an essential mineral required by our body for optimal biochemical functions including neuromuscular function, heart health, maintaining bone mineralisation, supporting muscle health and function and general health and wellbeing.

It's estimated that 61% of males and 72% of females in Australia do not meet the recommended daily intake for magnesium.

Recommended Dietary Intake (RDI) is 420mg/day and 320mg/day respectively for men and women.

See below for some Magnesium rich foods that you can easily include in your diet.