Chicken Broth Soup with Seaweed

This is a great nutrient dense anti-inflammatory soup

*seaweed is a great source of nutrients including iodine

Prep Time: 5 mins, Cook Time 20-30 mins

Serves (3-4)

Ingredients

2 cups of chicken broth
4 cups of water (you can decrease the amount of water and increase the broth)
2 or 3 boned chicken thighs, cut into cubes
2 tablespoons of fat/oil of your choice (coconut oil, olive oil, ghee, bacon fat)
1 med - large onion diced
1 large clove of garlic grated fine
1 teaspoon of finely grated ginger (optional)
1 teaspoon of finely grated turmeric (optional)
1/2 teaspoon of Celtic or pink slat
2 large carrots diced
1 tsp of pink or Celtic salt
1 cup of dried seaweed noodles, well washed (or there will be gritty bits in soup)
2 cups of leafy greens (celery stalk and leaf, bok choy or spinach would work equally well)
 

Directions

1. In a medium to large saucepan, sauté chicken, onion, ginger and garlic in fat/oil of your choice over a medium heat

2. Add broth and water and rest of the ingridents

3. Bring to boil and simmer for 15 minutes, or until chicken well cooked.

Credit

Rediscover Your Wellness - Sheryl Cook
www.RediscoverYourWellness.com

Pork and Pineapple Casserole

Do you have some left over roast pork and wondering what you can make? how about this super quick and easy casserole. You could make it with diced pork and just cook for longer. This recipe is pretty forgiving so Add more or less depending on what is in the fridge.

Serves 4

Ingredients:

1 Tbsp of olive oil (or fat/oil of your choice)

1 red onion (or white - I think the red is a nice contrast to the pale colour of the pork and pineapple)

1 Tbsp of grated fresh ginger

1 tsp of grated fresh turmeric (you could use dried)

2-4 cups of diced roast pork

2 cups of diced fresh pineapple (you could use canned if fresh not available)

1 cup of frozen peas (stage 1 reintro)

1 tsp of Celtic or pink salt

1 cup of chicken broth or water

I would really have loved to have added celery (including the tender leaves) but didn’t have any.

Other additions I think would work well:

• dice carrot

• green cabbage finely shredded

• fennel

• zucchini/courgette (yellow or green)

Directions:

Turn oven onto 180oC

Optional: if you have a stove top proof casserole dish, place on the stove top on a moderate heat, add oil and as you prep ingredients add them to the dish and allow them to brown slightly before putting into the oven.

Add the above ingredients into a casserole dish, put the lid on

Pop into the over for 30-45 mins

Stir once or twice during the cook time

Optional: To thicken stew once cooked: 3 tablespoon of tapioca or arrowroot flour to thicken

Serve suggestions:
Carbs: Your favourite mash veg (parsnip pumpkin, sweet potato, swede) or sweet potato noodles

Steamed broccoli and cauliflower, steamed Asian Greens, green beans (stage 1 reintro)

Tip:

If following AIP - you will be aiming for 3-4 serves of vegetables per person

AIP Beef Stew (with Beef Heart)

#aiprecipe #beefstew

Offal is a very nutrient dense food and is recommended to be consumed 3-5 x per week. This can be challenging on a number of levels.

Today I saw beef heart on special so decided to give it ago - and no-one said anything so here is the recipe for you:

Serves 4-6

Ingredients

~300g beef heart diced

~300-500g chuck beef (or other slow cook beef cut)

1 brown onion dice

3-4 cubes of frozen spinach

Approx 12 white button mushrooms diced

1 tablespoon of grated ginger

3 cloves of garlic

2 diced carrots

3 bay leaves

1 tsp of Celtic or pink salt

To thicken stew once cooked: 3 tablespoon of tapioca or arrowroot flour to thicken

Serve with mash of your choice + steamed veges eg broccoli and cauliflower or green beans (stage 1 re-intro)

Directions

I have a casserole dish which can go on the stove top so I added a bit of oil and sautéed the onion, garlic, ginger and meat before adding the rest of the ingredients.

You could simple pop all the ingredients except tapioca flour into a casserole dish or slow cooker,

Add water until about 3/4 way up meat and pop into oven at 160oC for 4 hours, or slow cook 6 hours.

Stir 2-3 times during cooking.

Once cooked, add tapicoa flour to a small amount of water, stir to a small paste then add to stew to thicken

Grilled Red 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).

If you would like to receive new recipes by email, please click here to leave your details. The only emails you will receive will be recipes!

Great recipes of others I have tried

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!

AIP ANZAC Biscuits

• Oh my goodness me, these AIP ANZAC biscuits are incredibly good! And I wont be waiting a full year to make them again (but they will be a treat as tigernuts are quite expensive here in Australia)

• Here are the changes I made to the recipe:
  I made 1.5 x the recipe as it used up all the tiger nuts and flour I had (I will do this again as or even double it as it will make two trays of biscuit)

• I didn't have sliced tigernuts so I put my whole ones in the coffee grinder to reduce size.

• I used a combination of shredded and desiccated coconut plus the recommended coconut flakes (this worked fine)

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

Toppings
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.

Credit
Rediscovery Your Wellness - Sheryl Cook, 2017
www.RediscoverYourWellness.com

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

Preparation
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

Credit
Rediscovery Your Wellness - Sheryl Cook, 2017
www.RediscoverYourWellness.com

Broth

Note
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.

Credit
Rediscovery Your Wellness - Sheryl Cook, 2017
www.RediscoverYourWellness.com

BBQ Garlic Mushrooms

Prep Time
2 mins

Prep Notes
Cooking Time
Approx 5-10 mins
 

Ingredients
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)

Directions

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.

Credit
Rediscovery Your Wellness - Sheryl Cook, 2017
www.RediscoverYourWellness.com

Coconut Macaroons

Prep Time
10 mins

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

Ingredients
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

Directions

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.

Credit
Rediscovery Your Wellness - Sheryl Cook, 2016
www.RediscoverYourWellness.com

Fennel, Brussel Sprout & Apple Sautee

Prep Time

5 mins

Serves (2)

Ingredients

1/4 large fennel bulb

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

1 small apple (green or red)

Directions

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

Add all ingredients

Saute until just tender

Credit

Rediscover Your Wellness - Sheryl Cook

www.RediscoverYourWellness.com

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

Ingredients

Kale

Olive oil or melted coconut oil

Pink salt or Celtic salt

Directions

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!

Notes

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

Credit

Rediscovery Your Wellness - Sheryl Cook,
www.RediscoverYourWellness.com

Cinnamon Grapefruit

Prep Time

Less than 5 mins

Ingredients

1 Ruby red grapefruit

Cinnamon

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

Directions

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 ... https://www.amazon.com/Single-Grapefruit-knife-wooden-handle/dp/B001SAGBPO/ref=sr_1_3?ie=UTF8&qid=1467714089&sr=8-3&keywords=grapefruit+knife]

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!

Notes

** 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!

Credit

Rediscovery Your Wellness - Sheryl Cook,
www.RediscoverYourWellness.com

Strawberry Gummies

Prep Time

10 mins

Prep Notes

Takes approx 30 mins to set in the fridge

Ingredients

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.

Directions

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.

Credit

Rediscovery Your Wellness - Sheryl Cook, 2016
www.RediscoverYourWellness.com

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
Yields
Approx 20 balls

Ingredients
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) 

Directions

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.

Notes

• 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.

Credit
Rediscovery Your Wellness - Sheryl Cook, 2015
www.RediscoverYourWellness.com

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)

Yields
8-10 fritters

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

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

Notes
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)...

Credit
facebook page 1skinnymama