Diabetic D

(204)
Warm Winter Salad

Warm Winter Salad

A warm, crisp salad using seasonal ingredients and suitable for any occasion and any diet.  This is very quick to prepare, with the vegetables maintaining their crunchy texture when they are served immediately. This salad is a useful way to use the odd selection of vegetables remaining in the refrigerator. Alternatively, select vegetables, herbs and […]

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Tomato and Basil Risotto

Tomato and Basil Risotto

Tomato Risotto is a versatile dish suitable as an accompaniment to many mains and, with a little variation, can be provided for most diets including: Fodmap, Gluten Free and Vegan.   With tomatoes in abundant supply here in Zambia I am always exploring new ways to include them in our meals. This particular risotto, being […]

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Halloumi Burger

Halloumi Burger

This vegetarian cheeseburger is a tasty accompaniment to grilled vegetables, green salad and a variety of salsas. It is suitable for Egg Free, Fodmap, Gluten Free, and Vegetarian diets. These burgers are a vegetarian option that make a pleasant change to bean burgers. Grilled Halloumi cheese is a regular addition to many menus. This variation […]

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Shakshuka

Shakshuka

A traditional Shakshuka is a tomato-based sauce in which eggs are poached. It makes a delicious breakfast dish; and the variations provided here make it suitable for many diets, including replacing the eggs with Tofu for Egg Free and Vegan diets. Originating in North Africa, the rich tomato sauce includes a selection of herbs and […]

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Aubergine and Walnut Dip

Aubergine and Walnut Dip

Aubergine and Walnut Dip is both simple to prepare and versatile. Serve it as a canapé, with salad, or as a sandwich filler for a range of diets including Fodmap, Gluten Free and Vegan. While the combination of aubergine (eggplant) and nuts/seeds is familiar — being Baba Ganoush, the Greek/Turkish eggplant and tahini dip — […]

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Roasted Cauliflower

Roast Cauliflower with Spices

Roast Cauliflower with Spices can be served as a vegetable, a salad or a light meal. It is suitable for many diets including: Low Calorie, Paleo and Vegan. Roasting cauliflower sweetens it; and the addition of spices makes a tasty ‘combo’ and a good variation on the traditional cauliflower cheese. Cauliflower and peanuts pair well […]

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Yabby Paté

Yabbie Paté

This tangy Yabbie Paté is perfect for a summer dinner party. With variatious substitutions, it is suitable for many diets including: Dairy Free, Fodmap, Gluten Free and Low Calorie. Fish farming has become a growing industry here in Zambia where water is plentiful in many parts. At one time there was even a Yabby farm, […]

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Ricotta Gnocchi

Ricotta Gnocchi

This Gnocchi is Gluten Free, with the ricotta cheese providing a moist texture. Gnocchi is very simple to make, although it does take a little time particularly when you are unfamiliar with the process and the texture required. (Below are some simple tips to help you make your first batch of Gluten Free gnocchi). I […]

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Vegetable Sauces

Vegetable Sauces

The Vegetable Sauce recipes below are simply prepared and suitable for the diets as indicated with each recipe. Cooked in advance they can be refrigerated for later inclusion in: dips, salsas, pasta and gnocchi sauce, pizza, served over roasted, steamed or stuffed vegetables, as the basis for poaching fish and as a sauce for many […]

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Beet Tartare

Beet “Tartare”

The flavour of roasted beetroot is enlivened with the addition of orange zest, always a good pairing with beets, and a little balsamic vinegar. It is suitable for most diets including Diabetic, Low Calorie and Vegan. Simple to prepare this recipe can be made in advance when entertaining or to store in your refrigerator, ensuring […]

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Prawn and Mushroom Curry

Prawn and Mushroom Curry

Prawn and Mushroom Curry, a favourite in my house, is simple to make and suitable for the diets of many who eat seafood. This dish is the first Alastair cooked for me nearly 18 years ago. It was a brave choice because, at the time, I was quite fussy about what I would and would […]

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Flatbread with Yeast

Flatbread with Yeast

Flatbread, Pitta Bread and Naan are regional variations of flatbread that are suitable for many diets including Dairy Free, Diabetic and Vegan. The breads are simple and quick to make. In warm weather the dough will usually double in size in about 1 hour. However, in colder weather keep the proving time to a minimum […]

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Green Beans with Mirin

Green Beans with Mirin

Lightly steamed Green Beans served with a Japanese style dressing is very simple and tasty and suitable for numerous diets. Serve it either warm or cold. Make this vegetable the basis of a nutritious, light vegan meal. Add more seeds or replace with nuts to provide adequate protein; and serve it with steamed brown or […]

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Ricotta Pancakes

Ricotta Pancakes

Pancakes always seem a treat and these are nutritious as well as being light and fluffy. Adaptations are recommended, making them suitable for Diabetic, Fodmap and Gluten Free, Low Fat, Low Calorie and Vegetarian diets. The inclusion of ricotta cheese in these pancakes makes them visually similar to American-style pancakes. To make the pancake softer, […]

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Beetroot and Pomegranate Soup

Beetroot and Pomegranate Soup

This Beetroot and Pomegranate Soup combines sweet and earthy flavours. It is suitable for the majority of diets, making it an attractive choice for a party menu. Dill and beetroot are a classic combination. The tang of the added pomegranate lightens the flavours; and yoghurt and/or walnuts add protein, making this soup a light meal. […]

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Don't-Judge-a-Fruit-by-its-Skin

Don’t Judge a Fruit by its Skin

When travelling I enjoy exploring the new and the unexpected; “Change is good”, as I am known to say. Naturally, this includes the world of food where I go in search of new tastes, food combinations and cooking styles. However, in my recent move to Zambia I had to review one perception I have of […]

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Cornmeal and Blue Cheese Muffins

Cornmeal and Blue Cheese Muffins

Cornmeal and Blue Cheese Muffins make a wholesome, savoury treat. Made with cornmeal they have a grainy texture and are suitable for Fodmap and Gluten Free diets, among others. The inspiration for this recipe was to use local ingredients for a savoury Gluten Free muffin. Cornmeal/maize was being planted in the fields nearby as I […]

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Asparagus and Gribiche Sauce

Asparagus with Gribiche Sauce

This sauce, accompanying steamed or grilled asparagus, can be described as a healthy hollandaise option. It is suitable for many diets including Diabetic, Dairy Free, Gluten Free, Low Calorie and Vegetarian. Gribiche Sauce is of French origin. The preparation is simply the mixing of the yolk of a soft-poached egg with a combination of herbs, […]

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Carrot Dip

Carrot Dip

Carrot Dip is a light variation of hummus that can also be served as a tasty cold vegetable dish or salad. It is suitable for Diabetic, Fodmap, Low Calorie and Vegan diets. As a dip, the smooth consistency of puréed carrot and tahini has a creamy texture. I also like serving the carrot coarse, mashing […]

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Roast Parsnip and Bean

Roast Parsnip and Beans

Roasted parsnips are sweet and with beans make a tasty light meal or winter salad. This dish is suitable for most diets including Diabetic, Dairy Free, Gluten Free, Low Calorie, Nut Free and Vegan. One of my favourite winter vegetables has always been roasted parsnip. And this recipe is suitable for any root vegetable, which […]

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Vegetable Wrap

Nori Wrap

Nori Wraps are a great snack, canapé or lunch suitable for every diet including Gluten Free, Paleo, Raw and Vegan. They are a light variation of a sushi roll, having no rice. This makes them very quick to assemble and a particular favourite for those following a Paleo diet. The ingredients chosen will make these […]

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Grilled Aubergine

Grilled Aubergine

Grill aubergine (eggplant) to serve with a wide choice of ingredients to suit various meals types and diets. ‘Grilled’ Aubergine, widely featured on menus in the Mediterranean, refers to numerous cooking methods. It is frequently fried, resulting in the aubergine absorbing a large quantity of fat. The fat content of this dish can be minimised […]

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Sweethearts, Red Roses and Chocolate

Valentines – Sweethearts, Red Roses and Chocolate. The origin of celebrating Valentine’s with chocolate is unclear. Perhaps it is simply a merging of the increased popularity of chocolate with the growing celebration of Valentine’s Day. Whatever the reason it is now well imbedded in our psych. Try making your own chocolate.“How to make Chocolate” is […]

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Roast Carrot Salad

Roast Carrot Salad

A salad for all seasons, bringing great flavour and colour to the table. This is the simplest of salads, being particularly useful when it is winter and you are cooking seasonally. It is also ideal for those occasions when you have minimal vegetables to select from when making a couple of salads. It was for […]

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Spiced Fresh Mango

Spiced Fresh Mango

Fresh mango, as a savoury accompaniment or dessert, with spice to enhance the flavour. This makes it suitable for almost every diet, including Dairy Free, Gluten Free, Paleo, Raw and Vegan. Mango combines well with lime juice and chilli, as in myMango Salsa recipe. However, chilli is not a favourite for everyone; so I was […]

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Mango Yoghurt Mousse

Mango Yoghurt Mousse

A simple mango mousse, with no added sugar or cream but spiced with cardamom, will be enjoyed by most diners and is suitable for many diets including Dairy Free, Egg Free, Low Calorie Vegetarian and Vegan. I think the best way to eat mango is fresh off the tree and I hope to be doing […]

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Salmon Tartare

Salmon Tartare

This aromatic combination of herbs and spices is delicious with raw salmon as a fresh starter or light supper. Tartare is usually associated with steak; a mix of raw beef with herbs and spices. The concept for this dish is similar, though the salmon is cut into small cubes rather than minced: and the mix […]

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Festive Chocolate

Festive Chocolate

Rich, dark chocolate with fruit and nuts — the colours of the festive season. This simple recipe is suitable for most diets including Dairy Free, Fodmap, Gluten Free and Vegan. Unsurprisingly, I have found that making chocolate in Zambia is more difficult than it is in ‘cool’ London. When I arrived in July, I bought […]

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Festive Crostini

Festive Crostini

Festive Crostini are a light and healthy canapé, their colours indicative of the festive season. The choice of the base makes them suitable for all diets including Gluten Free, Paleo, Raw and Vegan. Crunchy, light and quick to prepare, these crostini have the flavours of Italian antipasto. While baguette is generally the base for these […]

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Fruit and Almond Log

Fruit and Almond Log

This dried fruit and nut log is very versatile, being suitable as a packed snack or part of a dinner party menu. It is very quick to prepare and, in an airtight container, will keep for weeks. (Keep it in the refrigerator to help it retain its moisture and for ease when slicing.) This makes […]

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Date and Tamarind Chutney

Date and Tamarind Chutney

A chutney that combines sweet, savoury and citrus flavours, making it a good accompaniment to many meals and also suitable for most diets, including Diabetic, Low Calorie, Raw and Vegan. The BBC Food Programme is a wonderful source of food information and ideas. It was here, within a discussion of the approaching festive season and […]

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Flatbread, Yeast Free

Flatbread, Yeast-Free

A yeast-free flatbread that you can cook in a frying pan, on the barbecue or in the oven. Its simplicity and suitability for many diets – including Diabetic, Dairy Free and Vegan – make this a ‘must have’ recipe. There are many names for flatbread: naan, pitta and roti to name a few. Today, the […]

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Roasted Quince - Savoury

Roast Quince – Savoury

Roast Quince, rich and sweet, can accompany any grill, roast, curry or salad selection. It is suitable for many diets including: Dairy Free, Gluten Free, Paleo and Vegan. In recent years I have become more interested in combining sweet and savoury. The contrasts enhance the inherent flavour of each and I find it reduces my […]

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Pumpkin Soup

Pumpkin Soup

A simply soup that is tasty and suitable for most diets including Dairy Free, Gluten Free, Low Calorie and Vegan diets. Pumpkin soup was one of my ‘comfort foods’ when I was young and something I still enjoy. There are many variations; but perhaps the most common is pumpkin with the addition of potato to […]

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Plum Parfait

Plum Parfait

Plum Parfait is a mixed fruit dessert, adaptable to utilise seasonal fruit. Autumn is a time of abundance for fruit and vegetables, with plums usually in great supply in the temperate zones. I enjoy incorporating them into both sweet and savoury dishes. The regular sweet options are cakes, crumbles and puddings. This mix of fruit […]

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Bibimbap

Bibimbap

Bibimbap, a Korean dish, is colourful, nutritious and adaptable for most diets including Egg Free and Vegan where the traditional egg can be substituted. It has been said that ‘there are as many versions of Bibimbap as there are Korean cooks’. With that in mind, this is not really a recipe as such but a […]

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Roasted Barley

Roasted Barley

Roasted Barley, with its toasted flavour and a nutty texture, is a great snack and suitable for Diabetic, Low Calorie and Low Fat diets. Barley is an ancient grain that not so widely used today. It is a substantial addition to soups and makes a delicious replacement for rice in a vegetable risotto. I was […]

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Gluten-Free-Bread

Gluten Free Bread

This is a very simple Gluten Free bread with a texture similar to wheat bread and suitable for many diets including Egg Free, Fodmap, Gluten Free and Vegan. Creating a light and moist texture is a particular challenge when baking Gluten Free bread because these qualities must be provided by a combination of ingredients other […]

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Mediteranean-Bean-Salad

Mediterranean Bean Salad

Mediterranean Bean Salad is a combination of legumes and summer vegetables; delicious as a light meal or as one of a selection of salads. The vegetables I have recommended for this salad are a guide only; any number of summer vegetables can be included. Try adding celery, green beans or a little tomato. Fava beans, […]

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Selinda Chilli Sauce

Selinda Chilli Sauce

This simple chilli sauce is a good accompaniment to many dishes – soup, casserole, stir-fry or a dash in your fruit salad. This recipe is compliments of the chef at“Motswiri”, a walking and riding safari camp on the banks of the Selinda Spillway in Botswana, at which Alastair and I stayed a few years ago […]

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Chickpea Pancakes

Chickpea Pancakes

Chickpea Pancakes are high protein savoury pancakes that make a nutritious snack or a meal suitable for Dairy Free, Egg Free, Gluten Free and Vegan diets. Chickpeas are legumes that have a diverse range of uses in cooking aside from their regular inclusion in tasty vegetable stews and curries. Ground into flour called besan, gabanza […]

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Spiced Potatoes and Peas

Spiced Potatoes and Peas

A spicy variation on potato salad, inspired with Indian flavours, to accompany a meal. I am very keen on Indian food, a fondness which has grown during my years living in London where many of the ‘curry houses’ are of exceptionally high quality. I am therefore including many variations on Indian recipes on this site. […]

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Tandoori Fish

Tandoori Fish

This tasty fish dish can be prepared well in advance and served hot or cold. It is suitable for all those who eat fish. For Dairy Free diets select soya yoghurt. This dish is very simple to prepare and cook, making it ideal if you are not a confident fish cook. The yoghurt coating ensures […]

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Vegetable Stock

Vegetable Stock

A basic stock recipe that can be utilitsed in soups, stews and sauce and is suitable for most diets including: Diabetic, Fodmap, Gluten Free, Low Calorie, Vegetarian and Vegan. Making your own stock is simple and a good way to use odd pieces of vegetable, particularly those that look a little ‘tired’. If you do […]

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Mayonnaise, Vegan

Mayonnaise, Vegan

Vegan mayonnaise is based on either soya milk or tofu, making it suitable for Dairy Free, Egg Free, Fodmap* and Vegan diets. Making your own mayonnaise is very simple and, having no unfamiliar ingredients, it is suitable for most diets. The only piece of equipment you need is a blender, either a machine or hand-held […]

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Steamed-Aubergine-and-Sesame

Steamed Aubergine and Sesame

A light dish of aubergine and mange tout flavoured with sesame and ginger. It is suitable for Diabetic, Dairy Free, Paleo and Vegan diets; and substitutes are suggested for Fodmap diet. Steaming is an unusual way to prepare aubergine as it is generally fried in a lot of oil. This method — together with the […]

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Cauliflower with Peanuts

Cauliflower with Peanuts

Roasted Cauliflower and Peanut is a nutritious salad that is suitable for most diets including Diabetic, Gluten Free, Low Calorie, and Vegan. Cauliflower is available for much of the year, making it a very versatile ingredient. The roasting of the cauliflower makes it more digestible and sweeter, and is an interesting variation on many of […]

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Asparagus-Soup

Asparagus Soup

A light asparagus soup, the fragrance enhanced with ginger and lime. Suitable for Diabetic, Dairy Free, Gluten Free, Paleo, and Vegan diets. This soup is a simple combination of ingredients. The result is optimised when your asparagus is full of flavour; you can not judge this visually, however, so my recommendation is always to try […]

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Cornbread

Cornbread

This light, moist cornbread is ideal for those who enjoy a granular textured bread and is suitable for Fodmap and Gluten Free diets. In regions where corn is a staple, cornmeal is available in a variety of grades from coarse stoneground, providing a nutty flavour, to finer varieties. Wheat flour if often added to the […]

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Vegetable-Biryani

Vegetable Biryani

Vegetable Biriyani is scented rice to which vegetables, beans and nuts are added. (Seafood, chicken and mutton are ingredients regularly added to a biryani.) It is traditionally served at an elegant meal, at festival time, in combination with many other dishes. However, it is a tasty and nutritious meal in its own right, with a […]

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Dukkah

Dukkah

Dukkah is a Middle Eastern nut and spice mix, eaten as a snack or served as an accompaniment to many savoury dishes. The selection of nuts and spices varies. There are four key ingredients, ie: coriander, cumin, sesame seeds and nuts and to these salt, pepper and dried mint or thyme are added. Below I […]

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Baked Quince-image

Baked Quinces

Baked quinces are fragrant and sweet, delicious served as breakfast fruit or dessert. Raw, quinces are inedible; but cooked they have a sweetness that requires few additional ingredients. They have a short ripening season; so make the most of their versatility while they are available. Often stewed or baked with complementary fruits, quinces make good […]

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Baked-Eggs

Baked Eggs

A simple and visually interesting method for presenting eggs at breakfast, lunch or supper. These eggs, in little bread parcels, have been a particular favourite with my nephews, two active young boys who would rather be outside than stopping for a meal. So, the novelty value of eggs cooked in bread cases was a winner […]

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Spring-Greens-with-Tahini

Spring Greens with Tahini

Spring Greens with Tahini is a seasonal vegetable combination that can be served as a vegetable or made into a light meal for Dairy Free, Fodmap, Gluten Free and Vegan diets. The term spring greens is a generic term for the numerous varieties available. It originates from the cold north where, with the thawing of […]

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Clare's Crackers

Clare’s Crackers

Tasty crisp-breads make a nutritious snack or part of an elegant array of canapés that are suitable for Fodmap, Gluten Free, Paleo, Raw and Vegan diets. It may seem odd to think of baking your own crisp-breads, which are so readily available in any supermarket or health store. However, you will be delighted by the […]

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Steamed Fish with Basil - image

Steamed Fish with Basil

Fish, simply cooked, absorbing the flavours of herbs and fresh vegetables to provide a light and nourishing meal. This recipe could be called ‘steamed fish’; but that would suggest something very bland, which it is not! Quick and simple to prepare, it is nevertheless very tasty and healthy and is suitable to serve as an […]

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Soft Cheese and Tofu-image

Soft Cheese and Tofu

Two very simple recipes to make your own soft cheese or tofu, to use in baking and for dips and spreads. This soft cheese is called Lebneh in the Middle East, where it is made with yoghurt, and Paneer in India where milk is used. In both recipes you can substitute soya products, with a […]

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Beer Bread-image

Beer Bread

Beer Bread is a simple, quick loaf that balances the malt flavour of beer with the sweetness of the wholegrain. It is dense, as is any truly wholemeal loaf. For a lighter version, you can use a 50:50 white/wholemeal flour mix; or make a yeast bread, replacing the water with the beer. The flavour of […]

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Mussels Asian Style

Mussels Asian Style

Mussels, with the subtle Asian flavours of ginger, lime and a touch of chilli, makes a light and delicious meal suitable for many occasions and diets. Many people eat mussels only when dining out. Here is a recipe that may encourage you to incorporate this tasty, cheap and nutritious food into your own cooking repertoire. […]

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Potato Boulangere-image

Potato Boulangère

Potato Boulangère, sliced potato, onion and herbs cooked in stock, is a healthy vegetable accompaniment to your meal and suitable for most diets. The name, Potato Boulangère, references its origins, the French baker. It was to him that villagers took their prepared dish to be cooked. During the middle of the day, between the early […]

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Pears and Dried Fruit-image

Pear and Dried Fruit

This combination of flavours makes a wonderful breakfast treat or dessert. It combines fruits of the season with those that have beendried, during the summer, for use in the darker months when the variety of fresh seasonal produce is limited. This recipe is a guide only. Make your own selection of both variety and quantity […]

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Doro Wat-image

Doro Wat, spicy chicken

Doro Wat is one of Ethiopia’s national dishes and, as such, is full of flavour. The spice mix of this, and several other Ethiopean, dishes isBerber. It is a combination of spices that is unique to the region. My recipe for Berber does not include chilli. Instead, I add chilli (as harissa paste) as a […]

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Horseradish Cream-image

Horseradish Cream

A very simple recipe to make a horseradish cream or sauce which, with its spicy (almost mustard) flavour, enlivens many dishes. Horseradish, a root, is considered a herb rather than a vegetable. It can be stored in the refrigerator with vinegar to preserve the flavour and colour; or grate and freeze it. It is not […]

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Scrambled Tofu-image

Scrambled Tofu

This alternative to scrambled egg is full of flavour and a good hot breakfast choice for Vegan, Low Fat and Egg Free diets. Tofu is a healthy and tasty alternative to scrambled eggs. While, in itself, tofu has little flavour, you can use this an asset, bringing your own vegetables, spices and/or herbs to the […]

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Beetroot Blinis

Beetroot Blinis

These blinis are tasty bites that can be served as a canapé or a snack; or, when larger, they are the basis of a light meal. With the vegetable content, they are a nourishing variation on a flour-based blini. The beetroot and tofu keeps them moist, adds protein and makes them suitable for vegan diets. […]

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Passionfruit and Papaya-image

Passionfruit Papaya Mousse

As the name may suggest to you, this is a dessert for that special dinner, perhaps Valentine’s Day. Passionfruit and Papaya Mousse is an tasty alternative to the sweet – and, often, chocolate – desserts for such occasions. Not that there is anything inherently wrong with chocolate or sugar; but it is good to have […]

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Artichoke Hearts-image

Artichoke Hearts

A vegetable dish that can be served as a tasty appetiser or as the topping/sauce for gnocchi or pasta. This recipe evolved when cooking a ‘special’ meal. It was our anniversary…a moment for the heart! And Valentine’s Day would be equally appropriate. I like to try new recipes and variations when I make extra time […]

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Ginger Congee-image

Ginger Congee

Congee, rice soup, is a delicious breakfast, light meal or any-time snack. Select the ingredients you add to make it suitable for your diet. I was first introduced to congee when I was visiting my mother in Hobart, Tasmania. We went out for breakfast at the café Tricycle in the famous Salamanca Wharf area. It […]

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Banana Pancakes-image

Banana Pancakes

A light, soft pancake with no added sugar, making a healthy breakfast choice, snack or dessert. These pancakes are simple to cook, the time being reduced if you have a large pan and can cook several at a time. They retain their quality when prepared in advance, which is a great advantage if cooking for […]

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Quinoa Citrus and Herbs

Quinoa, Citrus and Herbs

A multitude of flavours and colours for this salad of grains, fruit, nuts, seeds and herbs. I have used quinoa, a high protein, Gluten Free grain; but there are many other wholegrains that are suitable in this recipe. For a Fodmap and Gluten Free-friendly salad try bulgur wheat, millet or wild rice. Many of the […]

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Tofu Cream

Tofu Cream

A healthy, low fat, high protein alternative to cream that will accompany any dessert. There are numerous types of tofu available. Although you can use any for this recipe, the best is the silken tofu which has a very soft and smooth consistency, giving you a texture similar to clotted (thickened) cream. If you cannot […]

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Grilled Polenta - Mushrooms- image

Grilled Polenta, Mushrooms

Grilled polenta and mushrooms is a tasty alternative to mushrooms on toast that is suitable for Dairy Free, Gluten Free, Nut Free and Vegan diets. This combination of polenta and mushrooms could also be considered a variation of risotto or pasta, making it a starter at a dinner party or a light meal with a […]

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Grilled Chicory Salad

Chicory Salad

A cooked winter salad. A crowd-stopper of vibrant red, white and green. Winter salads can be bright and light. Here, the leaves of chicory, which has a slightly bitter taste, are combined with the sweeter gem lettuce. Grilling these greens both changes the flavour and challenges the concept of how to present lettuce. Adding a […]

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Brussels Sprouts, Citrus

Brussels Sprouts, Citrus

A colourful and interesting winter salad combining Brussels sprouts with the flavours of Middle Eastern cooking. Sprouts often have a slightly bitter flavour and this combination of sweet and fresh, fruit and herbs will encourage most people to try what may not be their ‘favourite vegetable’. I was never very keen on sprouts but, since […]

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Kegeree-image

Kedgeree

Kedgeree is an old English fish and rice dish, a simple pilaff that is suitable for Diabetic, Dairy Free, Fodmap and Gluten Free diets. Traditionally it is served after Christmas and the New Year, although it is very versatile being an elegant dinner or a comforting, homely meal. As such, there are innumerable variations for […]

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Pheasant Soup-image

Pheasant Soup

This winter soup is a combination of the tasty remains of roast pheasant, sweetened with cranberry sauce and ‘bodied up’ with the addition of a variety of seasonal vegetables. It is a treat in our house, not only for the flavours but also because it is made from the remains of a ‘special’ meal, i.e. […]

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Oranges for Breakfast-image

Oranges for Breakfast

A colourful fruit platter of winter fruits, while the colour and fragrance suggest warmer times. In the cooler latitudes, the selection of fresh fruit available is limited in the cold months (or extremely expensive while not always providing the best flavour). Presentation of the ‘standard fruits’ with a few simple additions will transform your light […]

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Festival Salad-image

Festival Salad

This is a salad to enjoy as a light, healthy meal utilising ingredients remaining from a roast or festive meal. As the name suggests, this is the salad of ‘abundance’…otherwise known as the salad of leftovers! In our enthusiasm for a happy time we so often over-cater. How to use cold, cooked vegetables can be […]

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Turkey Burgers-image

Turkey Burgers

A tasty meal or addition to your smorgasbord luncheon, using the remains from your celebratory lunch of roast turkey. Yesterday a friend sent christmas greetings which included:                                 This little note I send to say                                 I hope you’re well and perky;                                 And don’t forget on Christmas Day                                 Enjoy a meal of turkey! At the risk of […]

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Brussels Sprouts, Pomegranate

The sweetness of shallots, orange and pomegranate enliven the sometimes bitter Brussels sprouts. This is a bright and colourful dish, suggestive of festivity. This citrus flavour makes a light alternative to the traditional sprouts and chestnuts combination that is regularly served with roasts. I have found this dish a particularly good accompaniment to Duck with […]

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Spiced Nuts

Lightly spiced and toasted nuts make a tasty snack and are good for parties. Select your favourite nuts or mix the odds and ends of packets you have lurking in the cupboard. Here I used Brazil nuts (I like their firm texture and they are visually a good addition to this selection), almonds (my favourite), […]

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Duck Breast with Balsamic

A succulent duck breast cooked with the rich and sweet flavours of berries, balsamic vinegar and cinnamon. This dish is very simple, requiring no preparation, and makes an elegant meal for Diabetic, Dairy Free, Fodmap, Gluten Free, Low Calorie, Low Fat and Paleo diets. I have cooked this dish for many years, having first found […]

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‘Bread’ Sauce

Made with celeriac, this is a good substitute for bread sauce, a traditional festive dish in the United Kingdom. It is suitable for Gluten Free diets and anyone wanting to avoid wheat and grain. Bread sauce is made by cooking and flavouring milk with onion, garlic, cloves and bay leaves and then thickening it with […]

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Stuffed Mushrooms-image

Stuffed Mushrooms

Stuffed mushrooms are presented in a variety of ways that make them suitable for numerous diets, enabling you to serve them as a canapé. These small bites are a nutritious and tasty choice for any party. From the ingredients listed make your preferred selection. If you are using a pesto that contains garlic, I recommend […]

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Spinach Slice

Spinach slice makes a healthy and satisfying canapé or a light meal; or add it to your picnic basket. This dish requires little preparation time and can be cooked well in advance. The taste is subtle and, I find, a pleasant change to the spicy food I usually eat. However, you may want to add […]

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Padron Peppers

Padron peppers are small green peppers that are pan-fried and served as a snack or canapé. They also make a good accompaniment to a grill, roast meats or eggs. Most padron peppers have a subtle flavour; but occasionally you get the jackpot, a blast of heat. This surprise of the hot pepper is often referred […]

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Pea and Lemon Soup

A nutritious soup that is quick to prepare, makes a tasty light meal and is suitable for many diets including Low Calorie, Paleo and Vegan. Peas are one of those vegetables that are often neglected. I think this is a result of there having been fewer choices of vegetables when they were the vegetable…and often […]

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Beetroot, Carrot and Pepper - image

Beetroot, Carrot and Pepper

A strikingly coloured, hot vegetable dish or cold salad that will brighten up your table. This is a combination of vegetables I first encountered at Bale Mountain Lodge in Ethiopia where it was served as a warm dish with a meat main course. I have subsequently made it as a salad on numerous occasions. Either […]

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Chestnut and Mushroom Pie-image

Chestnut and Mushroom Pie

A vegetable pie that is full of autumnal flavours appropriate to the festive season. This is an elegant addition to your Thanksgiving or Christmas dining table and suitable for Dairy Free, Gluten Free and Vegan diets. Pumpkin, mushroom and chestnut make for a rich, tasty pie. I usually make a roll with puff pastry. enabling […]

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Mushroom Soup

Mushroom Soup

By selecting a variety of mushrooms and natural ingredients, this soup is rich in flavour and suitable for Dairy Free, Gluten Free, Paleo and Vegan diets. There are hundreds of varieties of mushrooms. For real depth of flavour, this soup requires a selection beyond the button and chestnut. If availability of fresh and interesting mushrooms […]

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Cornmeal Pastry, Gluten F

A Low Fat Gluten Free pastry that uses readily available ingredients. This pastry is simple to make and produces a crisp texture suitable for both sweet and savoury dishes. It is best used for pies and eaten on the day of baking – or, thereafter, warmed before eating. Diets for which Gluten Free Pastry is […]

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Lentil Salad

Lentil Salad

A lentil salad that is a complete and easy meal to assemble in 5 minutes, with pre-cooked lentils. Variations are offered making it suitable for Dairy Free, Gluten Free and Vegan diets. My preference for lentils in this salad are those cooked with spices. Here I have used those remaining from a meal of “Green […]

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Green Lentils with Turmeric

Green Lentils with Turmeric

A gently spiced dish of green lentils that can be incorporated into meals in variety of ways. It is suitable for many diets including Diabetic, Gluten Free, Nut Free and Vegan. The origins of this dish, known as Misir Alicha, is Ethiopia where it accompanies other bean and vegetable dishes (egShiro Wat,Carrot and Potato andEthiopian […]

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Shiro Wat - Humus

Shiro Wat – Humus

Shiro Wat is a spicy Ethiopian chickpea dish served as one of a number of dishes with injera (Ethiopian pancake). It also makes a very tasty dip, an alternative to ‘normal’ humus. This is a simply prepared combination of onion, Berber (Ethiopian spice mix) and shiro (also known as chickpea flour or besan). I first […]

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Berber- Ethiopian Spice Mix-image

Berber – Ethiopian Spice Mix

Berber, the Ethiopian spice mix, is central to cooking in the Horn of Africa region. The wonderful flavours of Ethiopian cuisine are a combination that, while varying from household to household, remains generically a mix of whole spices toasted, notably: coriander, cardamom, allspice, cloves, chilli, black peppercorn and fenugreek; and of ground spices, notably: paprika, […]

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Injera - Teff Pancake

Injera – Teff Pancake

Injera is a type of pancake, made with teff flour which is Gluten Free. It is a staple in the Horn of Africa where the grain, teff, originates. It is a very nutritious, being high in protein and iron, and is gluten free. These qualities have made the grain highly sought-after; and it is now […]

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Carrot and Potato

Carrot and Potato

A mildly spiced carrot and potato dish, ‘Tikel Gomen’, that is so versatile it can be a cold or warm potato salad or served as a vegetable with any grill. It is suitable for most diets including Dairy Free, Low Calorie and Vegan. This is a very tasty potato and carrot combo, with the turmeric […]

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Ethiopian Greens

Ethiopian Greens

The simple addition of spices to green leafy vegetables brings extra interest to any meal while keeping it suitable for Dairy Free, Fodmap, Paleo and Vegan diets. This is a traditional dish from Ethiopia, usually served as one of several withInjera, a type of pancake made with Gluten Free teff flour which is a staple […]

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Pumpkin, Spinach Muffins

Pumpkin, Spinach Muffins

Moist, savoury muffins for a snack, a Hallowe’en treat or a nutritionally-balanced light meal that is suitable for Fodmap, Gluten Free and Vegetarian diets. With autumn and the falling leaves, we harvest the remaining pumpkins, gather chestnuts and forage for mushrooms. It brings with it opportunities to celebrate with friends and family as we include […]

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Summer Salad

The simplicity of this salad of bread and tomato makes it a perfect starter or a quick meal including for those following a Dairy Free or a Vegan diet. I have called this simply a summer salad because I suspect, like myself, many may not be attracted to the idea of stale bread! But, trust […]

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Beetroot Feta Salad

This salad makes a light and visually bright meal. I came upon this recipe through the Australian chef, Jill Dupleix. It appealed to me because the beetroot is without vinegar, enabling the sweetness of the earthy vegetable to contrast with the salty feta. It is very quick to assemble particularly if you purchase pre-cooked beetroots […]

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Pastry, Gluten Free

A simple gluten free pastry. The simplicity of this recipe will dispel any anxiety you may have about making Gluten Free pastry. It is like making choux pastry (cream puffs), where you mix your ingredients over heat and then add eggs. It is a ‘rich’ recipe, high in fat, as many Gluten Free baked goods […]

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Polenta

Polenta the slow, traditional way. Particularly useful for Fodmap, Gluten Free and Low Fat diets. Cornmeal, the ingredient of polenta, is a staple in many cultures including northern Italy and several countries in sub-Saharan Africa. The polenta as a ‘porridge’ may be referred to as “grits”, the coarsely ground corn/maize. It is cooked to a […]

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Beef and Cardamom

Beef stew full of the flavours of cardamom and bay leaves. Its simplicity makes it a good choice for Fodmap, Gluten Free and Paleo diets. I was inspired by a meat pie we enjoyed at Wilderness Safari’s Doro Nawas camp in Damaraland, Namibia, when we were searching out the remarkable desert elephants. I recognised strong […]

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Bircher Muesli

Bircher Muesli

A substantial, easy-to-prepare breakfast with options to make it suitable for Dairy Free, Fodmap, Gluten Free, Nut free, Paleo and Vegan diets. The variations offered make it suitable for all diets including Diabetic, Dairy Free, Gluten Free, Paleo, Raw and Vegan. Bircher muesli originated in Switzland and is a quick and simple breakfast for our […]

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American Buckwheat Waffles

Waffles are delicious as a sweet or savoury snack for Fodmap, Gluten Free and Diabetic diets. Visiting my mother soon after she had moved house we rediscovered the waffle iron. We became a little sentimental and dug out the family waffle recipe and started a little cooking experiment. Mum has been a huge influence in […]

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Broad Bean Puree

Broad Bean Puree

Broad bean purée makes a delicious accompaniment to your meal. Being high in protein, it is a particularly good choice for Paleo, Vegan and Vegetarian diets. My mother grew broad beans. However, when young I was never very keen on them because I found the skins tough. I have now been converted to these rich […]

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Pesto per tutti-image

Pesto per tutti

Variations on traditional pesto recipes making it suitable for Dairy Free, Nut Free, Paleo and Vegan diets. When one or other of the ingredients in pesto is omitted or substituted it becomes suitable for most diets. The flavour changes; but it continues to be a tasty addition to any dish. For a Dairy Free, Paleo, […]

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Courgette and Dill

Courgette with Dill

A tasty salad or warm vegetable dish suitable for, among others, Fodmap, Paleo and Vegetarian diets. Especially if you grow your own courgettes, you will probably be searching for new and interesting recipes for your crop. Mixed with dill, one of my favourite herbs, they make a fine salad. Make a light meal with the […]

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Watermelon Slices

Watermelon Slices

Sweet, tangy melon slices that are suitable for Diabetic and Low Calorie diets. The simple addition of cardamom, paprika and salt provides a new and surprising taste experience. Diets for which Watermelon Slices is suitable: Diabetic, Dairy Free, Gluten Free, Low Calorie, Low Fat, Nut Free, Paleo, Raw, Vegetarian and Vegan. Ingredients Preparation: 10 mins […]

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Tropical Fruit Salad

Tropical Fruit Salad

A fruit salad with subtle undertones of lime and vanilla, to be enjoyed by most diets including Diabetic, Dairy Free and Low Calorie. Credit for this recipe goes to Solomon, the chef at Bale Mountain Lodge in Ethiopia, where Alastair and I stayed and ate delicious food while searching for (and finding) the Ethiopian wolf […]

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Cucumber and Avocado Soup

Cucumber and Avocado Soup

A light refreshing soup that is a meal in itself. It is suitable for many diets including Dairy Free, Raw and Vegan Diets. The subtle flavours can be enhanced by the addition of a little harrisa or chopped green chilli. However, be cautious with the quantity unless you want a ‘hot’ soup. Diets for which […]

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Melon Ice with Ginger Syrup

A light and refreshing dessert suitable for Diabetic, Dairy Free, Low Calorie, and Vegan diets in particular. Making ice is a simple way to utilise your abundant fruit. Freezing usually reduces the flavour of foods. To prevent this, cook and concentrate the fruit before freezing; or add complementary flavours suitable for any diet requests. The […]

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Millet Burgers

Millet Burgers

These burgers also make delicious little canapés and are suitable for Dairy Free, Nut Free and Vegetarian and Vegan diets. And they offer an interesting combination of flavours and textures that you can alter according to your taste and diet requirements. Millet is Gluten Free and, as such, is suitable for the Gluten Free and […]

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Pumpkin and Tofu Flan

Pumpkin and Tofu Flan

A savoury pumpkin pie full of flavour while being suitable for many diets including Diabetic, Dairy Free, Fodmap, Gluten Free, Nut Free, Vegetarian and Vegan diets. All the spices in this flan are sweet, with the cardamom and chilli also providing ‘heat’. The natural flavours maintain suitability for Diabetic, Dairy Free and Vegan diets. They […]

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Aubergine Cheescake

Aubergine Cheescake

A tasty baked savoury cheesecake with no grains, making it a good choice for Gluten Free, Wheat Free and Fodmap diets. With aubergine and tomato it has the flavours of a Mediterranean summer; and the creamy texture is reminiscent of moussaka. The inspiration for this dish comes from Nopi, one of popular chef Yotam Ottolenghi’s […]

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Watermelon Zester

A refreshing drink for those hot summer days, especially suitable for Diabetic, Low Calorie and Raw diets. Watermelon is a great thirst quencher, sweet without adding sugar (hence the suitability for Diabetic and Low Calorie diets). The lime – the ‘zester’ – is a tasty addition, reducing the intensity of the sweetness. Best served chilled. […]

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Beetroot Potato and Egg

Beetroot, Egg and Potato Salad

Three favourites for a complete salad – eggs, potato and beetroot – may be enjoyed by Diabetic, Dairy Free and Low Calorie diets. These are Alastair’s favourite foods and make a ‘comfort’ meal when he returns from extended travels. As we all know: “The way to a man’s heart is through his stomach”! The combination […]

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Courgette Linguine Salad

Courgette Linguine Salad

A grain-free ‘pasta’ salad, fresh and light and suitable for Gluten Free, Paleo and Vegetarian diets. With the help of a mandolin, or a good knife and a lot of patience, a courgette can take on the appearance of pasta. Even its texture is not dissimilar. This dish can provide flavours similar to ratatouille when […]

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Gado Gado

Gado Gado

A delicious salad for Dairy Free, Fodmap, Gluten Free and Vegetarian diets. Gado gado is a south-east Asian salad combining the spices of the region – coconut, tamarind, ginger and chilli. I have included only a small quantity of chilli: add more to your taste; or, to make the dish suitable for all tastes, serve […]

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Tabbouleh

Tabbouleh

Tabbouleh, flavours of the Mediterranean enjoyed by Dairy Free, Diabetic and Low Calorie diets among many others. Also referred to as a parsley salad, Tabbouleh can be personalised according to taste and the availability of ingredients. To the parsley is added a softened grain. I have used millet, which is gluten free and a tasty […]

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Millet

Millet

Millet is a gluten free grain and a good substitute for couscous and bulgur wheat. It has a fine texture; and it is a versatile ingredient depending on how it is cooked. The method I outline is for a soft, dry texture like bulgur wheat. If you cook it longer with more water, it will […]

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Tapenade

Tapenade

A delicious flavouring that has been adapted, making it suitable for Fodmap, Nut Free and Vegan diets. Tapenade is a very useful additive to your store, widely used to enliven the flavours of canapés, salads, vegetable and meat dishes. When you make your own, the ingredients can be changed so it is suitable for most […]

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Papaya Salad

Papaya Salad

A vegan version of a spicy Thai salad. Papaya salad is traditionally known as Som Tam. The interesting flavour combination – sweet, sour, salty and hot – make it a tasty accompaniment to any grill or cold selection; or, with the addition of more seeds, it is a satisfying light meal in itself. Green papaya […]

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Watermelon and Feta Salad

A refreshing watermelon salad for Gluten Free and Vegetarian diets. The sweet watermelon and salty feta are a tasty combination, enhanced with the mint or basil. I first encountered this dish a few years ago in a restaurant in Lusaka, Zambia. I ordered it as a starter but was so satisfied by it that it […]

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Baked Apricots

Baked Apricots

Delicious softened apricots with subtle complimenting flavours that make a good dessert for Diabetic, Low Calorie and Low Fat diets. Eating fresh apricots, with the juice running down one’s chin, is a treat. Although, the apricots in this recipe are baked for a few minutes, they do retain their juiciness, shape and texture. There are […]

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Dried Fruit

Dried Fruit

Make your own dried fruit, avoiding the use of additives and subsequently having no concerns of the suitability for Dairy Free, Gluten Free and Nut Free diets. It is very satisfying preserving fruit or vegetables, for later use, when you have an abundant supply. This guide for stone fruit can be applied to many fruits […]

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Nectarine Salsa

Nectarine Salsa

A sweet and savoury salsa that pairs well with fish and seafood and suitable for Diabetic, Dairy Free and Gluten Free diets. This dish is as simple to prepare and can be cooked while preparing the meal. To maximise the contrasting flavours select ripe, sweet fruit. Diets for which Nectarine Salsa is suitable: Dairy Free, […]

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Fish Cakes

Fish Cakes

Herby fish cakes or small bites, as canapes for Gluten Free, Low Calorie and Paleo diets. The herbs provide moisture and flavour to these fish cakes, so select a firm fish (it need not be expensive). The idea for these originated from my mother’s cooking. She used to make what the family called ‘green patties’. […]

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Vegetable Sticks

Vegetables Sticks

A vegetable snack for your lunch box or picnic. These toothpick-sized vegetable sticks are a variation on grilled vegetables. As finger food, they can be a portion of your barbecue menu, your picnic or lunch boxes; or they can be served as a canapes. The vegetable selection is seasonal: here are pepper, courgette, aubergine, shallots […]

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Grilled Peaches in Ham

‘Angels on Horseback’: canapes or a treat in your picnic box when following a Gluten Free, Low Calorie or Paleo diet. My mother used to make ‘Devils on Horseback’, prunes wrapped in bacon, although now ‘out of vogue’; this is not dissimilar. Like the prunes, the peach caramelises slightly when grilled and is complimented by […]

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Chocolate Sauce

Chocolate Sauce

The essential chocolate sauce for all occasions and most diets including Dairy Free, Diabetic, Paleo and Vegan. With few but tasty ingredients, this is a chocolate sauce to include in any healthy diet, in moderation of course. Like most foods of quality, a little goes a long way. In the proportions recommended, the sauce will […]

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Carrot Loaf

Carrot Loaf

A tasty, savoury carrot loaf for Dairy Free, Gluten Free, and Vegan diets. This recipe originated when planning a picnic with friends; one being coeliac (Gluten Free diet) and another being vegan. I wanted a single dish to suit everyone. Combining the ideas of a nut loaf and a carrot cake, this loaf evolved. The […]

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Peaches with Feta

Peaches with Feta

A fruit-based starter; or a light lunch for Diabetic, Gluten Free, Low Calorie and Vegetarian diets. This dish provides a delicious mix of summer flavours – fragrant peaches and basil with salty feta cheese mixed with a grain to bind the contrasting textures. I have selected giant couscous (not suitable for GF diet), other examples […]

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Foccacia

Foccacia

A recipe for the delicious Italian-style bread foccacia that is a healthy choice for Dairy Free, Diabetic and Vegan diets. Making foccacia is very similar to making a regular loaf; however, the resulting moisture and texture is different because of the higher oil content. For this reason, it is not coded as suitable for LC, […]

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Avocado and Edamame Dip

Avocado and Edamame Dip

A high protein dip suitable for Dairy Free, Raw and Vegan diets. A nutritious twist on the avocado dip, guacamole. Here, the edamame beans provide protein and, being low fat, their inclusion in an avocado dip makes it no longer a calorie extravaganza; and it is also a satisfying sandwich filler. Add your own variations. […]

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Blueberries with Greens

Blueberries with Greens

A salad full of the flavours of summer, with variations making it suitable for most diets, including Diabetic, Fodmap, Gluten Free and Low Calorie. Mix your own combination of greens, fruit, nuts and cheese for this tasty salad. It is quick to prepare and, although you may be using odd remnants in the refrigerator, its […]

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Berry Tofu Cream

A tasty cream substitute or mousse that is suitable for Dairy Free, Raw and Vegan diets. The base ingredient of this flavoured and sweetened cream is tofu. I have used strawberries, although any berry is suitable. In cooler months, use other fruits such as soaked dates, pureed pear or mango. Diets for which Berry Tofu […]

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Strawberries and Cheese

Strawberries and Cheese

An elegant and delicious presentation of fruit with cheese for Diabetic, Nut Free and Vegetarian Diets. Lightly baking strawberries and camembert (or other soft cheese) is both unusual and a good use for those few remaining berries. I have been making this for many years, having acquired the recipe from I am not sure who […]

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Strawberries and Balsamic

Strawberries with Balsamic

‘Sweeten’ your strawberries with balsamic vinegar, making it suitable for most diets including Diabetic and Low Calorie. This is the simplest way to enhance the flavour and sweetness of strawberries (and is also good with raspberries and blackberries). It is a delicious dessert that requires no advance planning and minimal time to prepare. Diets for […]

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Grilled Nectarines and Berries

Two of summer’s favourite fruits in an elegant and simple dessert. It is a quick to prepare and is suitable for Diabetic, Gluten Free, Low Calorie, Paleo and Vegan diets. For this recipe, the secret of ensuring a plate of bright colourful fruit is to have the your griddle at the correct heat. With a […]

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Raspberry Vinegar

Raspberry Vinegar

A vinegar that provides summer flavours in the depths of winter. It can be used successfully to enhance the flavours of many diet meals including Diabetic, Low Calorie, Raw and Vegan. Fruit vinegars used to be very popular because they enabled one to enjoy summer fruit flavours out of season. But this has become unnecessary […]

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Spiced Aubergine Salad

Spiced Aubergine Salad

A multitude of flavours in this salad or salsa and a good choice for Diabetic, Fodmap, Low Calorie and Paleo diets. A tasty aubergine dish to which little oil is added and no salt is necessary. The spice balance makes it suitable for many occasions and palates. It is also delicious with chilli incorporated in […]

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Red Pepper with Lemon

A tasty balance of sweet roasted pepper, lemon and caper making it an interesting addition to salads for Dairy Free, Diabetic, Fodmap, and Vegetarian diets. Roasting peppers increases their sweetness, making them a good basis for sauces. Here they are prepared as a salad or as a dish to complement a grill or cold selection. […]

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Grilled Asparagus

Grilled Asparagus

A simple and tasty addition to any meze platter, salad or starter. Asparagus various widely in its colour, size, texture and taste; from white to green, fine to thick, firm to soft, and subtle to nutty. Whatever your selection, grilling the asparagus and serving with lemon juice, parmesan cheese and black pepper is delicious. Diets […]

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Roasted Tomatoes

Roasted Tomatoes

Roasted tomatoes for many occasions and most diets. Ripe, seasonal, tiny tomatoes are sweet bites. Roast with some fresh herbs to provide complementing flavours. Diets for which Roasted Tomatoes are suitable: Diabetic, Dairy Free, Fodmap, Gluten Free, Low Calorie, Low Fat, Nut Free, Paleo, Vegan and Vegetarian. Ingredients Preparation: 5 mins | Cooking: 20+ mins […]

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Mushrooms with Coriander

Mushrooms with Coriander

A mushroom salad, a canapé, or a tasty vegan addition to meze platter. This versatile dish has just three ingredients. It is very simple to prepare and is suitable for most diets, with the exception of some Fodmap diets, ie mushrooms are on the ‘foods to avoid’ list for the Fodmap diet but this does […]

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Chocolate Mousse

Chocolate Mousse

A light chocolate mousse with no dairy or soya, which makes it suitable for Dairy Free and Fodmap diets. This mousse is one of those recipes that I have had in my ‘repertoire’ for years. With no added cream or butter, it is a light mousse and a healthier choice than so many desserts. It […]

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Chocolate – How to Make

Make your own chocolate: for everyone including Gluten Free, Dairy Free and Vegan diets. Chocolate is one of those foods one should always have in the pantry. But this can be complicated when you are catering for various food restrictions no dairy, no gluten, and no animal products. Here is a very simple recipe so […]

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Chocolate-Banana Spread

A ‘healthy’ chocolate spread with numerous uses and for many diets including Dairy Free, Paleo, Raw and Vegan. This is the most versatile of treats. All the ingredients are raw and can be ‘wizzed’ together for a delicious snack in minutes. With the sweet flavour from banana and dates, it is suitable for diabetic diets […]

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Bliss Balls

Bliss Balls

An ‘all natural’ and ‘raw’ chocolate treat for most diets, including Dairy Free, Gluten Free, Raw and Vegan. I thank my sister Ruth for this recipe. They were my introduction to the new Raw food phenomenon and led to my interest in Raw food beyond salad. You will understand why the name when you have […]

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Yoghurt

Yoghurt – How To Make

A simple guide to make your own dairy or soya yoghurt for Dairy Free, Fodmap, and Vegan Diets. Like making your own bread, making yoghurt is easy. It requires minimal equipment, a thermometer being essential and a thermos being useful. (You can use any type of jar; or a yoghurt maker if you have one […]

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Toasted Quinoa

The texture and nutty flavour of toasted quinoa make a particularly good substitute for a nut topping, suitable for Nut Free diets. Quinoa is a grain that is very high in protein, making it a nutritious addition to vegetarian and vegan diets. It is quite bland in flavour when boiled; however, toasting results in a […]

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Chicken Tikka

A tasty meal or snack adapted for Dairy Free, Low Fat and Gluten Free diets. Traditionally a spicy Indian roadside snack, Chicken Tikka has become one of Britain’s favourite meals. It is a rich dish and the cream sauce makes it high fat and calories, not a healthy choice. My tasty alteration is chicken marinated […]

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Bread – Spelt Flour

A wholemeal loaf with a delicious nutty flavour that will be enjoyed by many people who normally avoid wheat. Spelt, also known as ‘dinkel’ or ‘hulled’ wheat, is an ancient grain from the wheat family. Its gluten and carbohydrate structure is different to that of the wheat we know; and it is suitable for some […]

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Ginger Rice

A lightly spiced dish, so tasty it will put rice high on your list of staples. After cooking ginger rice I decided never to cook boiled rice again; well, never say never, but you understand how much I liked it. I like ginger – you may have guessed that – and have been working to […]

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Tofu Steaks

Tofu Steaks

A simple, nutritious dish that is suitable for almost any diet, including Vegan, Fodmap and Diary Free. If cooking tofu is new to you, this recipe is the simplest introduction. Like any grill it requires minimal preparation, very little cooking time and virtually no mess. Tofu has very little inherent flavour so it must be […]

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Shortcrust Pastry - Vegan

Shortcrust Pastry, Vegan

A crisp pastry for Vegan and Dairy Free diets that is good for sweet and savoury pies and quiches. Cooking this pastry is the same as any shortcrust pastry, using a similar proportion of fat to flour. I use an organic coconut oil rather than a milk-free vegetable shortening for this pastry because the coconut […]

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Celeriac-Roasted

Celeriac, Roasted

A sweet, nutty-flavoured vegetable that is delicious served with hot meals and salads. Hidden in the gnarled appearance of the celeriac is a vegetable that is much more than a potato substitute. It is usually cooked and served in similar ways to a potato, ie mashed, roasted or in gratin dishes. However, the flavour and […]

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Nut Pastry

Nut Pastry

A non-bake pastry for Paleo and Raw diets. Like many pastries, this one is rich – being high in fat. However, nuts, the base of the pastry and the source of the fat, are also rich in protein and other nutrients, making this dish a good choice for a high calorie and nutritious dessert or […]

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Pea Guacamole

Pea Guacamole

Pea Guacamole is a bright green dip that is very suggestive of spring. It is a healthy, low fat alternative to the avocado guacamole we all know and love; and it is as simple to prepare. The dish is sweet from the natural juices of the peas, the flavour of which is enhanced by the […]

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Radish and Edamame Salad

Radish and Edamame Salad

A nutritious salad for spring that is high in protein and suitable for many diets. This is quick to assemble, incorporating edamame beans and nuts, which make it a nutritionally complete meal while remaining light and fresh. (Edamame beans are young soya beans; if not available fresh, they are in many frozen food departments.) The […]

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Rice Noodle and Vegetable Salad

Rice Noodle Salad

A light salad that can be a tasty meal in 10 minutes. A simple combination of vegetables served with rice noodles to make a quick meal. Rice noodles are suitable for Gluten Free and Fodmap diets and are lighter in texture than the wheat-based noodles you may be more familiar with. This salad is interesting […]

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Rhubarb, Baked with Ginger

Rhubarb as a simple and tasty dessert. Rhubarb is a good accompaniment to sweet and savoury dishes. As a savoury choice, it is particularly good with fatty meats and oily fish. In sweet dishes, it is often combined with other fruits, apple being a particular favourite. Here the rhubarb is gently sweetened to serve alone […]

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Pork Cooked with Asian Spices

A return to slow cooking with a fusion of flavours. This pork dish is a healthy and tasty alternative to roast meat; and, like a roast, it requires little effort for fabulous results. I have selected a pork hock; but any slow cooking cut is suitable. Slow cooking cuts also have the advantage of usually […]

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Venison with Spiced Beetroot

Grilled game with star anise and orange-flavoured beetroot. Game meats are very low calorie and low fat despite their richness. They are often accompanied by root vegetables, the strong and sweet flavours complimenting each other. Here, beetroot marinated in star anise and orange juice provides an unusual and tasty combination. The venison is simply grilled […]

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Beetroot and Star Anise

Beetroot with Star Anise

Beetroot with sweet, spicy flavours. Beetroot rates high on my shopping list because, along with potatoes, it is Alastair’s ‘favourite’ vegetable. With their great colour and flavour, they regularly feature in most of our mixed salads. I enjoy exploring other options to prevent flavour and cooking boredom; here, I have added star anise and orange […]

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Springtime Quiche

Vegetable Quiche

Eat seasonally with this quiche full of fresh green vegetables. Choose your favourite spring vegetables for this quiche. I have included asparagus, one of the star vegetables of spring, peppery watercress and green beans. For a Fodmap diet courgette is a good substitute for the asparagus. You can use a regular shortcrust pastry; or, alternatively, […]

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Green Salad and Grains

Green Salad with Grains

A light, bright salad prepared with seasonal vegetables and suitable for most diets including Dairy Free, Diabetic, Low Calorie and Vegetarian. Spring brings the return of wonderful green vegetables, perfect for salads. The combinations are numerous even when you need to consider the diets you are catering for and select carefully. Fodmap diets avoid particular […]

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Asparagus with Orange

A delicious treat to herald the spring. Asparagus is simple to prepare and in this recipe the subtle flavour is enhanced with a little orange and mustard. Cook the asparagus for minimal time so it retains texture and colour. Diets for which Asparagus with Orange are suitable: Dairy Free, Diabetic, Gluten Free, Low Calorie, Low […]

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Celery and Cashew Salad

A salad full of crunch and subtle flavours. This salad is simple to prepare and the combination of ingredients will be an interesting variation in your salad repertoire. The flavours make it suitable to serve with many dishes; and the high protein content of the nuts makes this a satisfying inclusion for any meal of […]

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Spinach and Pinenuts

Spinach and Pine Nuts

Sweet and sour spinach for Fodmap, Dairy Free and Vegans. Spinach has been one of my favourite vegetables since I was very young. A strange choice for a child, though not all my favourite foods are such healthy choices! But I do not normally discuss this as I encourage tasty nutrition rich foods. Spinach is […]

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Coriander and Feta Samosa

Coriander and Feta Samosas

A tasty variation on the Vegetarian samosa that can also be enjoyed by Low Calorie and Low Fat diets. I came upon this tasty combination when visiting Kenya. The first time was in the café at the airstrip in Nanuki, which provides an interesting selection for lunch and snacks as you wait for your charter […]

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Sweet Potato Bake

Potato as a nutritionally complete meal for Vegan and Dairy Free diets. For those of us who like our potatoes, here it is in its sweeter guise prepared as either a complete meal or as a tasty addition to almost any main course. There are many versions of sliced baked potato dishes, from the very […]

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Beetroot Raita image

Beetroot Raita

A colourful accompaniment to curries and spicy dishes; or serve as a salad. ‘Raita’ is a word from the Indian sub-continent referring to a cooling accompaniment to spicy dishes. It is chopped or grated raw fruit or vegetables mixed with spices and yoghurt that help to enrich the flavours of a meal and sooth the […]

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Savoury ‘Muffins’

Muffins but not as you know them! Rather, a new take on poached or fried egg and bacon. This recipe is based on the idea of baked eggs that, when cooked in muffin tins or small soufflé dishes, appear like muffins, in shape at least. They can be prepared in advance and require no watchful […]

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Fish in Chermoula

Fish in Chermoula

Grilled fish with the gentle spice mix of northern Africa that is suitable for Diabetic, Dairy Free and Paleo diets. Chermoula is an Arabic word referring to a marinade that is often used for fish and seafood but that also compliments meat and vegetables. It is a varied mix of herbs, spices, oils; lemon and […]

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Ricotta Bake

Ricotta Bake

A recipe for a healthy breakfast, lunch or snack choice. Ricotta cheese has a very subtle, sweetish flavour and is used both as a savoury and in sweet dishes such as cheescakes. It is a soft cheese that may be suitable for Lactose Free and Fodmap diets. It is lower in fat than cream cheese, […]

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Lentil Bolognese

Lentil ‘Bolognese’

This tasty mix of roast vegetables, spices and lentils is a vegan alternative to ‘spag bol’. This pasta dish combines a gentle mix of spices with a dry sauce, enabling the flavour and texture of the lentils to contrast with the pasta. Incorporating only a small quantity of tomatoes, as passata and roasted, their flavour […]

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Yoghurt Sauce

Yoghurt Sauce

A sauce or dip with multiple uses and suitable for most diets. This yoghurt sauce is suitable for Dairy Free and Vegan diets when soya yoghurt is used (for Fodmap diet use a low lactose yoghurt). To the slightly acidic flavour of the yogurt, a mix of herbs and spices are added to compliment the […]

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Tofu Sauce

A tasty, simple sauce for vegetables, that requires no cooking. It is suitable for Vegan, Raw and Paleo (low carbohydrate) diets. I developed this recipe from a dish I ate in a Japanese restaurant in Melbourne –. http://www.ichiichiku.com.au/ – a small restaurant on Park Street, Sth Yarra, where I had a delicious meal that was […]

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Wrinkled Potatoes

Wrinkled Potatoes

Soft, moist, salty potatoes are delicious served with a sauce as an appetizer; or they can accompany a main course. I was first introduced to this potato dish as Tapas in Spain. It originated in the Canary Islands where it is called Papas Arrugadas, an intriguing name for these tender and tasty potatoes. It is […]

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Plum and Mushroom Salad

An unusual autumnal salad. Autumn provides us with an abundance of fruits and vegetables. Last year, there was a bumper crop of plums; and, while one never tires of plum cake, it is interesting to delve into savoury options (and forage for mushrooms too). This salad is a variation on a roast vegetable salad. Perhaps […]

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Aubergine Rissoles

A vegetable rissole, packed with flavour and protein. I am a great fan of aubergine, especially when cooked without the huge quantities of oil too often used. These simple patties are a variation on the traditional aubergine dip Baba Ganoush, in which the aubergine is baked in its skin and mixed with various combinations of […]

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Smoked Salmon Nori Rolls

Smoked Salmon Nori Rolls

These elegant canapés, are simple to prepare and suitable for Fodmap, Diabetic and Gluten Free diets. The mouth-sized bites are suggestive of sushi, though filled with cream cheese. This makes them a cooking-free canapé. I have found them very popular as much for visual impact as the delicious smoked salmon and cream cheese combination. Diets […]

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Mango and Cucumber Salad

Cucumber and Mango Salad

A light refreshing salad for diabetic, nut free and vegan diets. The season for the smooth skinned and fragrant Alphonso mango is until the end of June (any variety of mango can be used in this recipe). If you have one ‘lying around’ (not sure how that would be for this soft sweet fruit) this […]

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Spicy Steamed Plums

An interesting mix of flavours from the tropics and temperate regions suitable for Vegan, Paleo and Diabetic diets. Plums are abundant at the end of summer. I think they are not prized enough and am endeavouring to provide ideas for utilising them in both sweet and savoury dishes. This healthy, simple recipe offers an interesting […]

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Coriander and Walnut Sauce

The subtle flavours in this sauce are tasty with vegetables and fish. I first made this sauce as an accompaniment for grilled vegetables. It made a light and tasty lunch and is nutritionally complete with the numerous vegetables supplemented by the protein in the walnuts. It is quick to prepare. If you make more than […]

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brussels sprouts and feta salad

Brussels Sprouts and Feta Salad

A new way to eat Brussel sprouts for the Diabetic and Vegetarian. Brussel sprouts used not to be my ‘favourite vegetable’! But, after a few winters in Britain, I came to understand that sprouts can be sweet. They like the cold (even if I don’t), with the frosts and snow being the secret to growing […]

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Avocado and Grapefruit

A simple, refreshing starter. I generally cook seasonal foods and use local produce. However, in the depths of the English winter I can be seduced by some imports, avocado and grapefruit being good examples. They are available all year, though I am most attracted by a taste of the tropics when the days are short. […]

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Beef Botswana Style

A simple, tasty meat dish with no extras, making it good for Diabetic, Fodmap and Paleo diets. Seswaa is the traditional ground beef dish of Botswana. My Botswana friend Janet explained the preparation to me originally and this is my interpretation. It is delicious in its simplicity. Use a piece of slow-cooking beef, often referred […]

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Mango Salsa

A multi-purpose dish – salad, appetiser or serve as a spicy accompaniment to many dishes. Mangos are one of my favourite fruit. Growing up in a cool climate, we did not have mango when I was young. Later, while doing the Aussie travelling thing, I spent a few months in India where I ate mango […]

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Chinese Fish Parcels

A simple, healthy and aromatic fish dish that is suitable for most diets including Diabetic and Paleo diets. It is a myth that cooking fish is difficult. It is quick, simple and often easier than cooking meat. This recipe highlights all these attributes. The parcels can be prepared well in advance and cooked later as […]

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Courgette Teabread

Courgette Teabread

A moist loaf with a subtle ginger flavour that is suitable for Diabetics. This is cake is not particularly sweet and makes a good partner with cheese. The idea of cake and cheese was new and strange to me when I moved to the UK. After first trying a good British cheddar with a rich […]

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Marmalade d’Oignon Rouge

This red onion marmalade makes a tasty canapé for Diabetic, Low Calorie, Low Fat and Vegetarian diets or an addition to any grill. This dish very simply utilises the texture and sweetness of red onions. They are cooked slowly, not browned, and then caramelized with the addition of balsamic vinegar and a little brown sugar. […]

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Avocado Tartine

Avocado Tartine

A tasty light meal for Vegans, Diabetics, Dairy Free and Nut Free diets. Tartine is a French word meaning open sandwich and it also suggests bread with rich and elaborate toppings. This is a good description for this simple but delicious light meal. It is inspired by a lunch I enjoyed with a friend at […]

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Cauliflower Rice

A great winter salad with an unusual combination of flavours. I have usually eaten cauliflower cooked, and when raw as a part of a platter of vegetables with a dip. A friend served a similar cauliflower salad at a BBQ and I liked the simplicity and the texture of the finely chopped cauliflower. Here I […]

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Sweet Chilli Sauce

Sweet Chilli Sauce

A simple sauce with familiar flavours, particularly good for Gluten Free and Low Calorie diets. The perfect addition to some canapés, vegetable fritters and samosas, this sauce also makes a good accompaniment to Seswaa (ground beef), and many BBQ meals and grilled tofu. You control the the ‘heat’ with your choice of chilli and the […]

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Almond Milk

Almond Milk

A tasty milk substitute you can make at home that is suitable for Vegan and Dairy Free diets. Do not be discouraged by the idea of making Almond Milk, it is easy and the results are delicious. You will never buy ready-made almond milk again, and, if you are new to almond milk you will […]

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Parsnip Soup

Parsnip Soup

A good Fodmap soup, great flavour with no onion or garlic. Baked parsnips have always been a favourite of mine, especially when sweet and caramelized for a roast, be it meat or a nut roast. Parsnips also make a delicious soup. The inclusion of the fennel in this soup provides an unexpected combination of flavours […]

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Aubergine, Pumpkin Curry

Aubergine, Pumpkin Curry

A simple, tasty vegan curry that is a warming winter treat for Paleo and Vegan diets. There is a long list of ingredients for this recipe, do not be alarmed it is an easy dish to cook. The inclusion of cashew nuts makes this vegetable curry creamy and a good source of protein. For those […]

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Potato and Rocket Salad

A colourful potato salad with ‘greens’, a good addition to any vegan or gluten free selection. Potato salads have traditionally been dredged in mayonnaise, making them rich, very high calorie and not the healthy choice you may have wished for. Traditionally my simple potato salad has been potatoes (Pink Eye in Tasmania or Charlotte in […]

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Smoked Almonds

Smoked Almonds

A snack or canapé for Fodmap, Diabetic and Vegan diets. Nuts are an important source of protein for vegans and some vegetarians and an excellent source of the omega 3 and 6 fats which are nutritionally important for us all. While some people are concerned about fats in their diets, nuts are eaten in relatively […]

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Spiced Blueberries

Spiced Blueberries

Variation on berries for all diets and all meals. This simple dish can be an elegant touch to a dessert or breakfast platter. The rosemary makes an unusual addition to this fruit dish. Diets for which Spiced Blueberries are suitable: Dairy Free, Diabetic, Fodmap, Gluten Free, Low Calorie, Low Fat, Nut Free, Paleo, Raw, Vegetarian […]

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