GrilledRed Grapefruit

I love it when Red Grapefruit are back in season!
Grilled grapefruit make a great addition to breakfast, as a snack or even as dessert - yes red grapefruit season is short and I love to get in as many as I can!
This recipe is also great with pecans and pistachios.

For AIP followers:
If you are in the elimination stage or stage 1 of re-intros, you will need to eliminate the nuts from this recipe. You can try re-introduce walnuts, pecans in Stage 2, pistachios Stage 3.


Recipe Inspiration

A lot of my food ideas make it to Instagram, rather than here - though my aim for 2018 is to get more of them onto my website. Till then, follow along on Instagram or Facebook. If you are local to Bargara / Bundaberg, you may also like my local Facebook page which has more on local produce (Bundaberg Functional Nutrition).

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Great recipes of others I have tried

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While I love creating my own recipes, I thought it would also be good to share other recipes I have tried and really enjoyed. To make this list I have to have made them several times! 
Click on the Green title to go through to the recipe.


Sweet Potato Casserole

  • Great comfort food dish

  • If you don't have a food processor don't worry a mandolin or sharp knife will work equally well.

  • Coconut oil works equally well as the olive oil.

  • Next time I think I will add a bit of garlic.

  • I do not worry about cooking with foil - and do find it cooks quicker in my oven than the recommended cook time.


Butternut Squash Risotto

  • This makes a great change from sweet potato, or baked/boiled pumpkin
  • A good way to get broth into diet
  • I have made it with basil when no sage, red onion instead of white onion and generally use a brown mushroom
  • Reheats well. I have reheated it with added kale for breakfast and some protein on the side.

Peach-Rosemary Vinegar Drink

  • Finding exciting beverages can be a challenge - but this one is a great thirst quencher with some mineral water
  • You do need to be planning several days ahead if wanting it for a specific occasion as it does need to 'brew'
  • Just wish I had discovered the recipe at the beginning of peaches season instead of the end!

Roast Cauliflower "Rice" with Garlic and Lemon

  • I often make cauliflower rice on the stove top. However, the other day I needed to be free from the stove top and went on the hunt for an oven version. This recipe certainly fitted the bill.

  • Cauliflower rice is a great way to get a lot of vege in with pleasure.

  • Enjoy!

Banana Coconut Porridge

Remember: Coconut flour should be a 'treat' during elimination phase.

There are a number of coconut porridge recipes around, however I have many of them too heavy or rich, so came up with something a bit lighter.

Ingredients (serves 2)
½ cup of coconut flour
1 banana
1 - 1 1/2 cups water
½ tsp cinnamon

Get creative!
Photo: cinnamon, coconut cream and strawberry compote

Once you have re-introduced:
Cacoa nibs
Greek Yoghurt
Chopped nuts

Cooking Instructions

  1. Add all ingredients into a saucepan. Start with 1 cup of water – If too thick add more until you have the consistency you like.
  2. Using a hand blender, whizz until a smooth paste is formed (if the banana is quite ripe, you can just mash and mix with a fork).
  3. Place saucepan on stove over a moderate heat, stir and and heat until piping hot.
  4. Serve and top with your favourite topping.

Rediscovery Your Wellness - Sheryl Cook, 2017

Pickled Beetroot

Prep Time
10 mins

Ingredients / Method
450g baby beetroot (if using larger ones, slice or dice once they are cooked)
1 small onion (white or red), finely chopped
3-4 bay leaves
1 cup apple cider vinegar
1/2 cup water
1 teaspoon fine celtic or pink salt

1. Scrub beetroot and place in a pot.
2. Cover beetroot with water and bring to boil.
3. Simmer beetroot until the skin scraps away with the tip of a spoon.

While beetroots are cooking:
4. In a 2 cup pyrex measuring cup add: apple cider vinegar, water, salt
5. Stir until salt dissolved.

Once beetroot is cooked:
4. Drain, and run under cold water to cool.
5. Use hands to slide the skin off the beetroot.
6. Rinse beet and place into jar.
7. Sprinkle in a bit of onion.
8. Repeat steps 6 and 7 till all beetroot are in jar.
9. Add in bay leaves.
10. Pour in apple cider vinegar mix (should completely cover beets - if not make up a bit more apple cider vinegar till covered)

Store in fridge for up to 2 weeks

Rediscovery Your Wellness - Sheryl Cook, 2017


Broth can be as simple or as complex as you wish. What ingredients you decide to use can depend on what you have on hand, and how you intend to use the broth.
If using it as a base to soup, or for adding to mince dishes, I typically make the Simple Broth. If making broth to drink the addition of vegetables in the Complex Broth make it more flavourful and nutrient dense.

Prep Time
2 mins if just using bones, 5-10 mins if prepping vegetables to be included

Ingredients / Method
The key ingredients for a Simple Broth:
- bones - place in crock pot / slow cooker
- water - enough to cover the bones (I boil the water and pour over the bones)
- 1 tsp celtic or pink
- 1-2 tbsp apple cider vinegar (this provides acid to help break down the bones and increase the mineral content of the broth).
- bones (beef / chicken / mutton / pork) - chicken and beef are my preferred two. Bones can be leftover from roast chicken / turkey / duck (ideally free range or organic). Alternatively purchase carcasses or bones from a free range / organic butcher.

Optional added ingredients for more Complex Broth
- onion, diced
- garlic diced/crushed
- carrots, diced
- bayleaf (I generally add this as quick and easy)
- celery (if you have organic celery just pop in the base or the leaves)
- parsley can be added near the end of the cook time

- chicken feet for extra gelatine

Cooking Time
The quickest and easiest broth: Roast a free range / organic chicken for a meal.
Remove any extra meat from the bones for a further meal or in a lunch salad. Place bones into crock pot / slow cooker - 12 hours

If using raw chicken bones - 24 hrs

Beef bones raw - 48 hrs

I have found the best way to strain the bones (and vegetables if used) from the broth is to place a vegetable steamer or colander over a saucepan. I have found wire mesh sieves don't stand up to the job.

Rediscovery Your Wellness - Sheryl Cook, 2017

BBQ Garlic Mushrooms

Prep Time
2 mins

Prep Notes
Cooking Time
Approx 5-10 mins

Large brown mushroom - 1 for each person whom is dining
1/2 tsp of crushed garlic per mushroom
1 tsp of ghee per mushroom (this can be excluded if avoiding dairy)


  1. Wipe the top of each mushroom with a damp cloth.
  2. Heat up BBQ plate (or a fry pan. These can also be done under bake/grill in the oven)
  3. Place the underside of the mushrooms onto the BBQ (fry pan)
  4. Leave to cook for 3-5 mins.
  5. Mix together the ghee and garlic.
  6. Flip the mushrooms and add approx 1 tsp of ghee/garlic mix to each mushroom.
  7. Cook for another 3-5 mins.

Rediscovery Your Wellness - Sheryl Cook, 2017

Coconut Macaroons

Prep Time
10 mins

Prep Notes
Cooking Time
12-15 minutes
Yields approx 12 macaroons

140g eggs whites (5-6 eggs depending on the size)*
200g shredded coconut
1 tsp vanilla essence
1/3 Cup honey (melted)
Pinch of pinch or celtic salt 

*you don't have to be too exact, recipe pretty forgiving


  1. Turn oven onto 180oC.
  2. Beat eggs whites until soft peaks.
  3. Gently heat honey until just melted.
  4. Mix vanilla essence, shredded coconut, salt and honey into the whipped egg whites.
  5. Grease or line a tray with bleach free baking paper or a silicon mat.
  6. Spoon mixture onto tray. Use back of spoon to pat down and shape the macaroon.
  7. Bake at 175oC for 12 mins (should be crispy brown underneath). If you want the tops to be a bit brown, flip the macaroons over and bake for another 3 minutes.
  8. Place onto a cooling rack until cool. Store in an airtight container.

Rediscovery Your Wellness - Sheryl Cook, 2016

Fennel, Brussel Sprout & Apple Sautee

Prep Time

5 mins

Serves (2)


1/4 large fennel bulb

6 brussel sprouts (outside leaves peeled and inside sliced thinly)

1 small apple (green or red)


Melt some coconut oil in the bottom of a pan, on medium - high heat

Add all ingredients

Saute until just tender


Rediscover Your Wellness - Sheryl Cook


Kale Chips

I was always unsure about trying Kale chips, once I did, I wished I had done it so much sooner. They are quick to make, light, crisp and tasty. They are now a regular on our dinner plates.


Prep Time

5 mins



Olive oil or melted coconut oil

Pink salt or Celtic salt


  1. Turn oven onto 150oC

  2. Wash and dry kale

  3. Cut (or rip) into pieces

  4. Place in a pile in the middle of a baking tray

  5. Pour over oil of choice (approx 1 Tbsp), and sprinkle over salt

  6. Massage oil into leaves, then spread leaves out as a single layer on the tray

  7. Bake for 7 mins, if not quite crisp check every 1 minute (I always use a timer as I find these cook in the final stage fast!)

  8. Enjoy!


You can get creative and add salts which have herbs in them or other spices of your choice


Rediscovery Your Wellness - Sheryl Cook,

Cinnamon Grapefruit

Prep Time

Less than 5 mins


1 Ruby red grapefruit


Walnuts (or pecan nuts), roughly chopped into smaller pieces**


  1. Cut the grapefruit in half. 

  2. Cut around the edge of the grapefruit and make segments (if you have one of those groovy grapefruit knives, it makes this job heaps easier) [amazon link ...]

  3. Place both halves on a baking tray

  4. Sprinkle with cinnamon and nuts (if having)

  5. Pop under the grill for 5 mins until nuts are starting to toast/brown

  6. Enjoy!


** If you are on AIP elimination or stage 1 - eliminate the nuts (you can try introduce these at Stage 2)

I have put this under breakfast - I have however been known to have this as a snack and dessert!


Rediscovery Your Wellness - Sheryl Cook,

Strawberry Gummies

Strawberry Gummies

Prep Time

10 mins

Prep Notes

Takes approx 30 mins to set in the fridge


2 cups of hulled and quarter strawberries (I have also used frozen strawberries / raspberries and the Boost fruit & vegetable mixes)
2 cups water
1 tsp - 1 Tbsp honey (depending on sweetness of berries)

1/4 cup of lemon juice
1/4-1/2 cup gelatine (depending on how firm you like your gummies)

optional: if not using lemon juice you can substitute 1 cup of the water for 1 cup of cold pressed apple or berry fruit juice.


  1. Into a saucepan add strawberries and 1 cup of water

  2. Heat on medium heat till mix warm. Stir in the honey.

  3. Whizz with hand blender.

  4. Add in the lemon juice and final cup of water (or juice if using this as a substitute)

  5. With a whisk slowly add in the gelatine.

  6. Pour into silicon moulds either small ones or larger muffin ones OR into a square heat proof glass dish

  7. Place in fridge till firm. Gummies will just peel out of silicon moulds.

    For the muffin mould ones I cut them into quarters (see photo top of page).
    - If using a glass dish, simple cut the set mixture into squares.
  8. Keep in fridge.



Rediscovery Your Wellness - Sheryl Cook, 2016

Coconut & Ginger Balls

Remember: Coconut should be limited to 2-4 tablespoons a day (so one of these a day as a sweet treat)

Prep Time
10 mins

Prep Notes
Cooking Time
10-15 minutes
Approx 20 balls

4 Cups of coconut flakes
2 Cups of pitted dates
1 Tablespoon of fresh root ginger peeled (personally I like a bit more, but at this amount my children eat them without hesitation) 


  1. Turn oven onto 180oC.
  2. Place all three ingredients into a food processor.
  3. Whizz until mixture is well blended and will hold a ball shape. This will take a few minutes.
  4. Take a teaspoon amount of mixture and press together to see if it will hold a ball shape, if not add 1-2 teaspoons of water - whizz and test again.
  5. Press mixture into balls (about the size of a ping pong ball) and place onto a baking tray.
  6. Bake at 180oC for 10-15 mins (depending on how crisp you like the outside)
  7. Cool, and store in an airtight jar.


  • If you hear a clunking noise, a date pit is probably in there. I have found the easiest thing to do is tip the ingredients out onto a tray, find the culprit, and tip mix back into food processor bowl.
  • Sometimes I make these up earlier in the day, once placed on the tray, I leave them until I turn the oven on for the evening meal and bake them then.

Rediscovery Your Wellness - Sheryl Cook, 2015

Zucchini (Courgette) Fritters


Categories: Vegetable Dishes

Prep Time
5 minutes

Prep Notes
If you want to do these for breakfast, you can prepare the vegetables the night and left in fridge.

Cooking Time
Approx 5 mins (for each pan load)

8-10 fritters

4 eggs beaten
1/2 red onion finely chopped / grated
1 zucchini (courgette) grated
1 small carrot grated

Mix all ingredients together.
In a medium heated pan melt ‪ghee‬ or ‪‎coconutoil‬ 
Spoon into pan and cook a few of mins each side.

I have doubled the original recipe to make 8-10 fritters as I love to have leftovers. 
Also mine didn't come out as deep fried looking as her (she used a non stick pan)...

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