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.
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
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
Add all ingredients into a saucepan. Start with 1 cup of water – If too thick add more until you have the consistency you like.
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).
Place saucepan on stove over a moderate heat, stir and and heat until piping hot.
Serve and top with your favourite topping.
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
Wipe the top of each mushroom with a damp cloth.
Heat up BBQ plate (or a fry pan. These can also be done under bake/grill in the oven)
Place the underside of the mushrooms onto the BBQ (fry pan)
Leave to cook for 3-5 mins.
Mix together the ghee and garlic.
Flip the mushrooms and add approx 1 tsp of ghee/garlic mix to each mushroom.
Cook for another 3-5 mins.
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!
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)
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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
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
Banana Flatbread
This is my weekend, non-vege treat breakfast!
Note
This recipe is in “Beyond AIP” as psyllium husk is not AIP. Paleo Mom does not consider psyllium husk paleo, however other Functional Nutritionists feel that psyllium can be a beneficial part of a whole foods diet. like everything in moderation. The role of psyllium in this recipe is as a binder.
Ingredients
I have often made this recipe and sub ingredients in and out depending on what is on hand - yes it changes it a bit - but I always enjoy it.
300g green banana (you can use ripe if you wish, green just keeps the sugar content down)
100g coconut butter warmed up (or coconut cream - just the solid bit*)
3 Tablespoons of coconut flour (I have also used tapioca flour - gives a slightly different texture and flavour)
1 Tablespoon psyllium
1/4 teaspoon cream of tartar
1/4 teaspoon baking soda
1/8th teaspoon of celtic or pink salt
1 teaspoon cinnamon
Preparation
- Turn oven onto 180oC
- Put all ingredients into a food processor or Thermomix
- Mix until all ingredients are blended (Thermomix TM6: Blend 15 secs, scrape down sides, Blend 5 secs)
- Place a silicon mat or baking paper onto an oven tray
- Pour mixture onto silicon mat and spread mixture so even approximately 3mm thick
- Bake in oven for 15-20 mins - will go very slightly golden, the underneath will typically brown where as the top tends not to.
I find it easiest to slice with a pizza wheel.
Store leftovers in an airtight container in the fridge for 1 to 2 days.
Serving suggestion
Top with coconut cream, crispy bacon (cook while banana flatbread is cooking) seasonal fresh fruit
*Tip
For this recipe it is handy to keep a can of coconut cream upside down in the fridge. It makes separating the liquid and solid much easier