AIP Elimination Phase

Pork and Pineapple Casserole

201906 pork and pineapple casserole.jpg

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

#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

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

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

Strawberry Gummies

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