- Pea and Potato Soup
2 tbs olive oil
1 onion-finely chopped
1 medium potato diced
340g pkt frozen peas
1 litre marigold bullion or chicken stock
Salt pepper
1 onion-finely chopped
1 medium potato diced
340g pkt frozen peas
1 litre marigold bullion or chicken stock
Salt pepper
Method
1. Heat the oil over a low heat and sauté the onion and potato for about 5 mins
2. Add in the frozen peas and stock and bring to the boil.
3. Simmer for 15 minutes until the potato is soft.
4. Season with the salt and pepper, and then transfer the vegetables and a little of the liquid to the blender and blitz until smooth.
5. Pour the mixture into a new pan and gradually add the reserve liquid until you get the desired consistency.
2. Add in the frozen peas and stock and bring to the boil.
3. Simmer for 15 minutes until the potato is soft.
4. Season with the salt and pepper, and then transfer the vegetables and a little of the liquid to the blender and blitz until smooth.
5. Pour the mixture into a new pan and gradually add the reserve liquid until you get the desired consistency.
Serving size: 1 serving
2. Devils on Horseback
Ideal as a snack or for breakfast. Another alternative is to replace the prunes with dried apricot.
6 rashers streaky bacon
12 pitted prunes
12 pitted prunes
Method
Cut the rind off the bacon and half each rasher. Wrap one prune in each bit of bacon and bake in a pre-heated oven (180’C) for about 20 minutes.
3. Honey Mustard Drumsticks
8 chicken drumsticks/wings
1tbs grainy mustard
1tsp honey
1 clove garlic
Salt and pepper
1tbs grainy mustard
1tsp honey
1 clove garlic
Salt and pepper
Method
1. Mix the mustard, honey, olive oil, crush garlic and salt and pepper in a bowl.
2. Pour over the chicken and allow it to marinade over night if possible.
3. Either barbeque the chicken or cook in a pre-heated oven (180’c) for 10-20 minutes (depending on the size of the drumsticks) until completely cooked through.
2. Pour over the chicken and allow it to marinade over night if possible.
3. Either barbeque the chicken or cook in a pre-heated oven (180’c) for 10-20 minutes (depending on the size of the drumsticks) until completely cooked through.
Serving: 4
Preparation: 5 minutes
Preparation: 5 minutes
4.Rice Paper Rolls
These rice paper rolls can be made up to six hours in advance and are a very healthy filler either lunch-boxes or a quick snack.
110g glass noodles/rice vermicelli
200g cooked chicken –finely shredded
2 spring onions-finely sliced
100g lettuce leaves-shredded
2tbs coriander-chopped
1 carrot-cut into matchsticks
½ cucumber- cut into matchsticks
1tbs Thai sweet chilli sauce
2tb water
8 sheets rice paper
200g cooked chicken –finely shredded
2 spring onions-finely sliced
100g lettuce leaves-shredded
2tbs coriander-chopped
1 carrot-cut into matchsticks
½ cucumber- cut into matchsticks
1tbs Thai sweet chilli sauce
2tb water
8 sheets rice paper
Method
1. Soak the glass noodles in hot water for about 15 minutes.
2. Drain the noodles and mix together with the vegetables, herbs and chicken.
3. Add the sweet chilli sauce and the water and combine well.
4. Dip each piece of rice paper separately in hot water and lay it out on a damp cloth. It will take about a minute to soften up.
5. Take a small handful of the filling and lay it in the middle of the rice paper leaving at least 2cm on each side. Roll up the rice paper to enclose the filling folding the ends in as you go.
6. Chill for at least 30 minutes before eating.
2. Drain the noodles and mix together with the vegetables, herbs and chicken.
3. Add the sweet chilli sauce and the water and combine well.
4. Dip each piece of rice paper separately in hot water and lay it out on a damp cloth. It will take about a minute to soften up.
5. Take a small handful of the filling and lay it in the middle of the rice paper leaving at least 2cm on each side. Roll up the rice paper to enclose the filling folding the ends in as you go.
6. Chill for at least 30 minutes before eating.
Serving: 8
Preparation time: 25 minutes
Ready in: 25 minutes
Preparation time: 25 minutes
Ready in: 25 minutes
5. Chicken, Watercress & Quinoa Salad
This recipe is kindly supplied by The Intolerant Gourmet and is free from wheat, dairy, egg, soya and yeast
2 tbsp of extra virgin olive oil
350g of cooked chicken
200g garden peas (frozen or fresh)
150g watercress
2 cloves of garlic, crushed
Zest of 1 lemon
Juice of ½ a lemon
30g broken cashew nuts
1 cup of quinoa
2 cups of chicken stock (alternatively use 2 heaped tsp of Marigold Swiss Vegetable Bouillon Powder GF, DF and yeast free vegetable stock)
350g of cooked chicken
200g garden peas (frozen or fresh)
150g watercress
2 cloves of garlic, crushed
Zest of 1 lemon
Juice of ½ a lemon
30g broken cashew nuts
1 cup of quinoa
2 cups of chicken stock (alternatively use 2 heaped tsp of Marigold Swiss Vegetable Bouillon Powder GF, DF and yeast free vegetable stock)
Method
Begin by combining the garlic, watercress and lemon zest in a food processor and blitzing until minced and completely combined. Place the quinoa in a saucepan with a lid, pour over the stock, cover and bring to the boil. Once boiling, reduce the heat to its lowest setting and then leave to simmer very gently for 10 minutes. After 10 minutes, lift the lid and add the peas (whether frozen or fresh), re-cover and cook for a further 5 minutes or until all of the stock has been absorbed by the quinoa. Once cooked, set aside to cool down.
Heat a large heavy based frying pan, add the cashew nuts and lightly toast until golden in colour (you will have the shake the pan regularly for even cooking).
Meanwhile, cut the chicken in to small pieces, approximately 1cm in size. Once the quinoa has cooled, fluff up with a fork and transfer to a large mixing bowl. Gently stir in the watercress paste, add the chicken and cashew nuts, pour over the lemon juice and olive oil and season well. Toss thoroughly until well mixed and then serve.
Serves: 4
6. Beef Stir Fry
200g beef steak, thinly sliced
1tsp grated ginger
½ small onion-peeled and finely chopped
1 clove garlic-peeled finely chopped
½ medium red pepper- de-seeded and thinly sliced
1 medium carrot – chopped into thin matchsticks
1 stick celery – thinly sliced
100g bean sprouts
3 tbs olive oil 1tbs sesame oil
4tbs Marigold Bullion
Salt and Pepper
1tsp grated ginger
½ small onion-peeled and finely chopped
1 clove garlic-peeled finely chopped
½ medium red pepper- de-seeded and thinly sliced
1 medium carrot – chopped into thin matchsticks
1 stick celery – thinly sliced
100g bean sprouts
3 tbs olive oil 1tbs sesame oil
4tbs Marigold Bullion
Salt and Pepper
Method
1. Mix 2 tbs olive oil, garlic, ginger, salt and pepper in a bowl.
2. Add the beef and allow it to marinade for a couple of hours.]
3. Heat the remaining oil in a wok and add the onion. Fry over a low heat until soft. Increase the heat and add the beef, garlic and ginger, stir fry for another couple of minutes.
4. Add all the remaining vegetables continue to cook for a further 1-2 minutes
5. Finally add 3-4 tbs of Marigold stock, cover with a tight lid and let it heat through.
6. Serve immediately with steamed rice or glass noodles.
2. Add the beef and allow it to marinade for a couple of hours.]
3. Heat the remaining oil in a wok and add the onion. Fry over a low heat until soft. Increase the heat and add the beef, garlic and ginger, stir fry for another couple of minutes.
4. Add all the remaining vegetables continue to cook for a further 1-2 minutes
5. Finally add 3-4 tbs of Marigold stock, cover with a tight lid and let it heat through.
6. Serve immediately with steamed rice or glass noodles.
Servings: 4
Cooking time: 10 minutes
Ready in: 20 minutes
Cooking time: 10 minutes
Ready in: 20 minutes
Cooking Tips: This recipe works just as well with chicken , pork or a selection of fresh vegetables.
Chicken Parcels
4 chicken breasts
4 sprigs thyme
1 cup marigold Bouillon
50g sprouted mung beans
Salt and pepper
4 sprigs thyme
1 cup marigold Bouillon
50g sprouted mung beans
Salt and pepper
Method
1. Place each chicken breast on a piece of tin foil and sprinkle with thyme leaves, mung beans and some salt and pepper.
2. Pour over the bouillon- ¼ cup per chicken breast and fold into parcels allowing room for steam to circulate.
3. Bake in a pre-heated oven (180’c) for approximately 20 minutes until cooked throughout.
2. Pour over the bouillon- ¼ cup per chicken breast and fold into parcels allowing room for steam to circulate.
3. Bake in a pre-heated oven (180’c) for approximately 20 minutes until cooked throughout.
Servings: 4
Preparation time: 10 minutes
Cooking time: 20 minutes
Ready in: 30 minutes
Preparation time: 10 minutes
Cooking time: 20 minutes
Ready in: 30 minutes
7. Bacon Rosti
450g potatoes-peeled
2tbs olive oil
1 small red onion finely chopped
4 rashers back bacon-with rind removed
1tbs potato flour/rice flour
Salt and pepper
2tbs olive oil
1 small red onion finely chopped
4 rashers back bacon-with rind removed
1tbs potato flour/rice flour
Salt and pepper
Method
1. Parboil the potatoes for approx. 6 minutes, drain and set aside.
2. Whilst the potatoes are cooling down, cut the bacon into small pieces.
3. Heat the oil in a heavy bottomed pan over a low heat and gently fry the bacon and onion for 5 minutes. The onions should be translucent but not brown. Remove from the heat and set aside.
4. Coursley grate the par-boiled potatoes and combine them with the bacon, onion, remaining oil, flour and parsley. Season to taste.
5. Divide the mixture into 8 equal parts and place them on a greased baking tray.
6. Bake in a preheated oven (220’c) for 20-25 minutes.
2. Whilst the potatoes are cooling down, cut the bacon into small pieces.
3. Heat the oil in a heavy bottomed pan over a low heat and gently fry the bacon and onion for 5 minutes. The onions should be translucent but not brown. Remove from the heat and set aside.
4. Coursley grate the par-boiled potatoes and combine them with the bacon, onion, remaining oil, flour and parsley. Season to taste.
5. Divide the mixture into 8 equal parts and place them on a greased baking tray.
6. Bake in a preheated oven (220’c) for 20-25 minutes.
Servings: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Ready in :25 minutes
Preparation time: 15 minutes
Cooking time: 10 minutes
Ready in :25 minutes
8.Chicken Satay
1 onion- finely chopped
2 cloves garlic
2 coriander stalks
2tsp caster sugar
1tsp wheat free curry powder-e.g. Sharwood’s
½ tsp turmeric
1 tbs light olive oil
1 cup coconut milk
2 chicken breasts
2 cloves garlic
2 coriander stalks
2tsp caster sugar
1tsp wheat free curry powder-e.g. Sharwood’s
½ tsp turmeric
1 tbs light olive oil
1 cup coconut milk
2 chicken breasts
Method
1. Soak wooden skewers in cold water for at least 30 minutes.
2. Blend the onion, coriander, garlic, sugar and salt until completely smooth.
3. Add the curry powder, tumeric, oil and coconut milk.
4. Chop the chicken breast against the grain into thin strips and add to the marinade. Refrigerate for a few hours.
5. Thread two to three chicken strips carefully onto the skewers and cook over a high grill or barbeque for 1-2 minutes of each side. Baste with a little marinade as they cook.
2. Blend the onion, coriander, garlic, sugar and salt until completely smooth.
3. Add the curry powder, tumeric, oil and coconut milk.
4. Chop the chicken breast against the grain into thin strips and add to the marinade. Refrigerate for a few hours.
5. Thread two to three chicken strips carefully onto the skewers and cook over a high grill or barbeque for 1-2 minutes of each side. Baste with a little marinade as they cook.
Servings: 6
Preparation time: 10 mins
Cooking time: 5 mins
Ready in: 20 mins
Preparation time: 10 mins
Cooking time: 5 mins
Ready in: 20 mins
9.Mild Chicken Curry
2 tbs olive oil
1 med onion – finely chopped
1 clove garlic- finely chopped
2tsp Sharwoods mild curry powder-or another gluten free brand 4 chicken breast –cut into bite size pieces
140ml can of coconut cream
250ml Marigold Bouillion or chicken stock
1tsp arrowroot mixed with a little water
Salt and pepper
Fresh coriander to serve
1 med onion – finely chopped
1 clove garlic- finely chopped
2tsp Sharwoods mild curry powder-or another gluten free brand 4 chicken breast –cut into bite size pieces
140ml can of coconut cream
250ml Marigold Bouillion or chicken stock
1tsp arrowroot mixed with a little water
Salt and pepper
Fresh coriander to serve
Method
1. Fry onion and garlic in the oil until soft and golden.
2. Add curry powder and fry for a few more minutes.
3. Add chicken pieces and stir fry until golden brown
4. Add coconut cream, stock and arrowroot and cook until thickened.
5. Season to taste and serve on a bed of boiled rice.
2. Add curry powder and fry for a few more minutes.
3. Add chicken pieces and stir fry until golden brown
4. Add coconut cream, stock and arrowroot and cook until thickened.
5. Season to taste and serve on a bed of boiled rice.
Servings:4
Preparation time: 15 minutes
Cooking time: 15 minutes
Ready in: 30 minutes
Preparation time: 15 minutes
Cooking time: 15 minutes
Ready in: 30 minutes
10.Tofu and Spring Onion Quinoa Curry
This recipe is kindly supplied by Blue Lotus and is free from wheat, gluten, dairy, egg and nuts. Click on the link to go to their website or contact BlueLotus on 0116 2998122.
250g block of firm tofu
1 bunch spring onions (about 10)
2 medium sized tomatoes (about 200g)
100g quinoa
1tbs tomato puree
3 tbs sunflower oil
1/4 tsp whole cumin seeds
1/2 tsp turmeric powder
1/2 tsp coriander and cumin powder (available as a single mixed powder)
1/2 tsp garam masala
2/3 tsp red chilli powder (results in a mild curry)
1tsp salt
1/2tsp sugar
1 bunch spring onions (about 10)
2 medium sized tomatoes (about 200g)
100g quinoa
1tbs tomato puree
3 tbs sunflower oil
1/4 tsp whole cumin seeds
1/2 tsp turmeric powder
1/2 tsp coriander and cumin powder (available as a single mixed powder)
1/2 tsp garam masala
2/3 tsp red chilli powder (results in a mild curry)
1tsp salt
1/2tsp sugar
Method
1. Wash and drain tofu.
2. Cut the tofu into 1/2″cubes.
3. Heat 2tbs of oil in a deep frying pan or wok.
4. Add 1/4 tsp of whole cumin seeds and cook for 2 or 3 seconds until a little deeper in colour.
5. Add tofu, 1/4 tsp turmeric, 1/4 tsp coriander and cumin powder, 1/3 tsp red chilli powder, 1/2 tsp salt – mix and cook over medium heat for 10 minutes – stir every now and then to stop tofu sticking to bottom and spices burning. Remove to paper towel and set aside
6. Finely chop spring onions, garlic and tomatoes
7. Heat 1tbs of the oil in same frying pan or wok
8. Add spring onions and garlic, saute for 5 minutes on medium heat
9. tomatoes, tomato puree, 1/4tsp turmeric, 1/4tsp coriander and cumin powder, 1/3 tsp red chilli powder, 1/2 tsp salt, 1/2 tsp sugar, 1/2 tsp garam masala – stir and cook on medium heat for 5 minutes.
10. Wash 100g of quinoa in cold running water through a thin mesh strainer for a couple of minutes to remove the outer bitter coating
11. Mix in to the tomato and spring onion mixture
12. Heat and add 350ml of water – bring to the boil and then turn heat down to a gentle simmer, cover and leave for about 40 minutes or until liquid has evaporated and quinoa is cooked
13. Stir in the tofu and cook on low heat for a further 5 minutes
14. Serve with soya yogurt and some lightly toasted rhy bread
2. Cut the tofu into 1/2″cubes.
3. Heat 2tbs of oil in a deep frying pan or wok.
4. Add 1/4 tsp of whole cumin seeds and cook for 2 or 3 seconds until a little deeper in colour.
5. Add tofu, 1/4 tsp turmeric, 1/4 tsp coriander and cumin powder, 1/3 tsp red chilli powder, 1/2 tsp salt – mix and cook over medium heat for 10 minutes – stir every now and then to stop tofu sticking to bottom and spices burning. Remove to paper towel and set aside
6. Finely chop spring onions, garlic and tomatoes
7. Heat 1tbs of the oil in same frying pan or wok
8. Add spring onions and garlic, saute for 5 minutes on medium heat
9. tomatoes, tomato puree, 1/4tsp turmeric, 1/4tsp coriander and cumin powder, 1/3 tsp red chilli powder, 1/2 tsp salt, 1/2 tsp sugar, 1/2 tsp garam masala – stir and cook on medium heat for 5 minutes.
10. Wash 100g of quinoa in cold running water through a thin mesh strainer for a couple of minutes to remove the outer bitter coating
11. Mix in to the tomato and spring onion mixture
12. Heat and add 350ml of water – bring to the boil and then turn heat down to a gentle simmer, cover and leave for about 40 minutes or until liquid has evaporated and quinoa is cooked
13. Stir in the tofu and cook on low heat for a further 5 minutes
14. Serve with soya yogurt and some lightly toasted rhy bread
Servings: 4
Preparation time: 10 mins
Cooking time: 1hr 5 mins
Ready in: 1hr 15 mins
Preparation time: 10 mins
Cooking time: 1hr 5 mins
Ready in: 1hr 15 mins
11.Fruity Apricot Flapjack
This recipe is kindly supplied by Sainsbury’s using their freefrom oats.
60g freefrom sunflower spread
80g soft brown sugar
160g marshmallows
320g ready to eat Apricots
200g freefrom pure oats
Method
80g soft brown sugar
160g marshmallows
320g ready to eat Apricots
200g freefrom pure oats
Method
- Preheat the oven to 190°C, fan 170°C, gas 5 and line a 20cm square tin with baking parchment.
- Gently heat 60g freefrom sunflower spread, 80g soft brown sugar and 160g marshmallows in a saucepan, stirring.
- Add 320g ready to eat apricots, sliced, bring to the boil and stir over a medium heat for 5 minutes.
- Remove from the heat and add 200g freefrom pure oats. Mix well, then scrape into the tin.
- Smooth with an oiled spatula.
- Bake for 15 minutes, until golden brown.
- Remove from the oven, allow to cool, then cut into bars to serve.
12.Lemon Polenta Cake
This recipe is kindly supplied by Cake Angels and is free from dairy, wheat and gluten. Click on the link to go to their website or contact Cake Angels on 07818 176761.
175g dairy free butter
175g golden caster sugar
3 medium eggs, beaten
150g Maize Polenta
100g ground almonds
1 tsp vanilla extract
2 tsp gluten free baking powder
Zest and juice of one lemon
Topping
50g granulated sugar
Zest and juice of one lemon
Method
1. Preheat the oven to 180c/160c fan/gas 4. Line a 24cm baking tin with baking parchment.
2. Cream the dairy free butter and sugar until pale and fluffy.
3. Add the beaten egg and polenta and beat again until well combined. Stir in the ground almonds, vanilla extract and baking powder. Using a metal spoon fold in the lemon zest and juice.
4. Spoon the mixture into the tin and level with the spoon.
5. Bake for 30 minutes or until golden brown and a skewer inserted into comes out clean.
6. Meanwhile prepare the syrup by mixing the sugar, lemon zest and lemon juice, stir until the sugar begins to dissolve.
7. When the cake is cooked dribble the syrup over the top. Remove the cake from the tin when it has cooled.
Optional Topping
4 tbsp dairy free lemon curd
5 tbsp of caster sugar
1 lemon – zest and juice
Method
1. Spoon lemon curd over batter in swirls, before putting in the oven.
2. Once cake cooked remove from oven and spoon over sugar and lemon juice syrup.
3. Leave to cool before removing from the tin.
13.Chunky Chocolate Chip Biscuits
This recipe is kindly supplied by Blue Lotus and is free from wheat, gluten, dairy, egg, soya and nuts. Click on the link to go to their website or contact BlueLotus on 0116 2998122.
100g margarine (pure sunflower)
75g castor sugar
50g mashed banana
200g brown rice flour
3tbs Plamil chocolate chips
1tsp vanilla extract
Method
1. Cream the margarine and sugar together, beat in the banana.
2. Add the vanilla essence and chocolate chips.
3. Sieve in the flour and mix well.
4. Cover and chill in the refrigerator for 30mins.
5. Separate into 16 balls, roll in your hands and flatten to form biscuits of approximatly 1cm thick.
6. Place on a greased baking sheet and bake in a preheated oven at 180 degrees celcius, gas mark 4 for 25-30 minutes or until golden brown.
7. Leave to cool on the baking sheet and then transfer to an airtight container.
Servings: 4+
Preparation time: 40 minutes (inc. chilling time)
Cooking time: 30 Minutes
Cooking tips:
Use chopped fresh or dried fruit instead of choc chips eg. blueberries, cranberries or raisins.
Use 1tsp of orange or lemon oil instead of vanilla extract and add 1tbs of fresh orange or lemon rind instead of the choc chips.
14.Blackberry and Apple Crumble
5 cooking apples
100g blackberries – frozen or fresh
60g light brown sugar
1tsp gluten free baking powder
30g ground almonds
100g potato/rice flour or other appropriate gluten free flour
40g olive oil margarine
1 pinch salt
Method
1. Peel, core and slice the apples
2. Place the apple slices and blackberries in a saucepan with 2tbs of water and simmer over a gentle heat until soft. Add sugar to taste and transfer to a greased 3 pint pie dish.
3. Mix the flour, ground almonds, salt and brown sugar together and gradually rub in the margarine.
4. Spread the mixture over the fruit and transfer to a pre-heated oven (180’C)
Servings: 4
Preparation time: 15 minutes
Cooking time: 25 Minutes
Ready in: 40 minutes
Cooking tips: Any combination of fruit can be used, such as pears, strawberries, blueberries, peaches and plums. 500g apples and 2 tsp of cinnamon are a delicious combination.
15. Fried Banana and Maple Syrup
These are always popular for breakfast or a quick snack, either on there own or on a couple of pancakes.
4 Bananas
2tbs dairy-free margarine
2tsb maple syrup
Method
1. Heat the margarine over a low heat and add the sliced bananas.
2. Cook for approximately five minutes until golden brown.
3. Serve immediately with a little maple syrup.
Servings:4
Preparation time:5 minutes
Cooking time:1 minute
Ready in: 6 minutes
Cooking tips: An even easier way to cook bananas is to pop them in the oven in there skins and cook for about 25 minutes at about 180’C
16.Pancakes
Breakfast is often a problem for kids with multiple allergies, but pancakes are an excellent way to start the day and the batter will keep in the fridge for at least four days. These pancakes can be made with most combinations of flour, oil and milk but the liquid quantities all vary depending on the type of flour used and the desired consistency. You can use this mixture for waffles but it will need to be quite thick with a little extra oil added.
170 g rice/chickpea/tapioca flour or other appropriate gluten free flour
¼ tsp salt
1 tbs sugar
1 tbs light olive oil
125-250 ml rice/almond/coconut milk
1 tsp egg replacer- mixed together with 1 tbs water
2 tbs light olive oil for cooking
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