Anti-Inflammatory Recipes for Chronic Illness Support

Amina's Bone Broth

Bone broth is one of the most consistently recommended foods in Amina's practice. When bones are slow-simmered over 12 to 24 hours, minerals including calcium, magnesium, and potassium are drawn into the liquid along with gelatine from the connective tissue. Combined with alkalising vegetables, the result is something the gut finds genuinely easy to receive - particularly useful on days when appetite is poor or digestion is sluggish.

This broth works well as a warm drink, a cooking liquid for rice or gluten-free pasta, or the base for a simple soup. The addition of raw garlic after cooking allows the active compound allicin to remain intact. Organic miso paste stirred in after cooking adds a probiotic element. Apple cider vinegar included during cooking helps draw further minerals from the bones.

Bone broth is not a cure or a treatment for any condition. It is a deeply nourishing, easily tolerated food that Amina regards as a practical cornerstone of gut-supportive eating in chronic illness.

• Bones: lamb, beef, or chicken - cover with water and boil for 15 minutes before transferring to a slow cooker
• Vegetables: 1 onion halved, 4 celery sticks, 3 carrots, shiitake mushrooms
• Flavour and mineral support: fresh ginger, garlic, turmeric, Himalayan salt, pepper, bay leaves, 2 tablespoons apple cider vinegar, 1 tablespoon molasses (optional)
• Optional spices: cinnamon, anise, clove, cardamom
• Cook in a slow cooker for 12 to 24 hours. Remove bones and strain.
• Add organic miso paste and raw garlic after cooking. Serve as a soup, stock, with rice noodles, or strained as a warming drink.

Turmeric Latte (Indian Golden Milk)

Turmeric has been used for centuries in traditional medicine systems and is one of the most studied anti-inflammatory botanical ingredients in modern nutritional research. Amina includes it in this simple latte recipe as a gentle, enjoyable daily habit rather than a medicinal dose. The addition of black pepper supports the absorption of turmeric's active component, curcumin. Coconut oil adds a source of medium-chain fatty acids. Honey (raw or manuka where available) provides a natural sweetener without refined sugar.

This drink is dairy-free by default using almond or coconut milk, making it suitable for people who are avoiding dairy as part of their gut support plan. It is warm, calming, and easy to prepare on low-energy days - qualities that matter when managing a chronic illness.

• Mix 1 teaspoon of organic turmeric powder with a small dash of hot water to form a paste in your mug
• Warm 1 mug of organic almond milk (or coconut milk) until just drinkable - do not boil
• Stir 1 heaped teaspoon of coconut oil into the warm milk
• Pour the milk and oil into the mug with the turmeric paste and stir to combine
• Add honey to taste (organic or manuka preferred)
• Sprinkle with cinnamon. Add a small pinch of black pepper to support turmeric absorption.

General Principles Behind These Recipes

The ingredients Amina returns to across her practice share a common thread: they are anti-inflammatory, easy on a compromised gut, nutrient-dense without being difficult to digest, and available in most supermarkets. Ginger, turmeric, garlic, and quality bones or vegetables are not exotic - they are affordable, accessible, and versatile.

Avoiding gluten, refined sugar, and conventionally farmed dairy is a pattern Amina sees come up repeatedly in the cases she works with, though individual responses vary. Nutrigenomic gene testing (available through Amina's practice) can provide more precise guidance on which dietary factors are most relevant for a given person.

These recipes are shared as general nutritional information. They are not intended to diagnose or treat any medical condition, and they are not a substitute for professional medical or naturopathic advice specific to your situation.

For More Recipes: Lyme Natural, the Book

The 2 recipes on this page are drawn from Amina's book, Lyme Natural: Integrated Naturopathy for Lyme Disease, Co-Infections, and Mould Illness. The book contains a broader collection of recipes alongside detailed clinical and nutritional guidance developed across Amina's 30-plus years of practice.

If you are looking for a more comprehensive dietary and naturopathic framework, the book is a practical companion to ongoing care - whether you are working with Amina directly or alongside another practitioner.