Fodmap F

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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 simple […]

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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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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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Orange Muffins

Orange Muffins

These muffins, topped with slices of caramelised orange, make an elegant dessert or snack. They are suitable for many diets including Egg Free, Fodmap, Gluten Free, Nut Free and Vegan. Citrus is an unusual ingredient in this type of baking and gives a light flavour and moist texture. This addition of fruit, and vegetable in […]

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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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Baked Cheesecake with Grapes

Baked Cheesecake and Grapes

This Baked Cheesecake makes a light and delicious dessert that is particularly good served with fresh or poached fruit. The recipe provides details to make it suitable for Dairy Free and Gluten Free diets. Cheesecake is usually a rich dessert made with cream cheese, cream and/or mascarpone cheese. Here, it is yoghurt that provides the […]

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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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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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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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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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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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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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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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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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Ginger Macaroons

Ginger Macaroons

Ginger Mararoons are sweet bites that accompany a fruit dessert or make a small snack. They are suitable for Dairy Free, Fodmap, Gluten Free, Paleo and Vegetarian diets. These biscuits are a variation on traditional macaroons — sugar, egg white and ground almonds. I have reduced the quantity of sugar and added glacé or crystallised […]

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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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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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Sweet Potato Rosti-image

Sweet Potato Rosti

This variation on the presentation of sweet potato enables it to be a crisp base for a salad, light meal or a snack in its own right. The presentation of these ‘potato cakes’ offers a crisper variation of what is usually a ‘soft’ dish. To achieve this you need a mandolin to finely grate the […]

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Rhubarb Pudding-image

Rhubarb Pudding

These upside-down puddings are a tasty option as a winter or spring dessert, when seasonal fruit is in short supply. I like rhubarb, probably because it was a regular addition to apple desserts throughout my childhood. Also, I find its sharp astringency makes a good contrast to the sweet elements of a dessert, as in […]

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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-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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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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Sponge Cake-image

Sponge Cake

A simple recipe for a Gluten Free sponge that is light in texture and with less butter than many cakes. (A butter alternative is provided.) When I was a child, the biscuit and cake tins at home usually containedAnzac Biscuits and fruit cake. I thought sponge cake must be difficult to cook. What a pleasant […]

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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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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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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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Lamington-image

Lamingtons

Lamingtons are an Australian ‘national dish’ – small squares of sponge dipped in chocolate icing and rolled in coconut. The origin of the dish is unclear; but the name is usually attributed to Lord Lamington, the Governor of Queensland one of Australia’s six big states, from 1896 to 1901. Like many dishes that are well […]

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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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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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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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Spiced Nuts - image

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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Speculaas Spice Biscuits - image

Speculaas, Spice Biscuits

These spice biscuits, a tradition of northern Europe, have been adapted to suit Dairy Free, Fodmap, Gluten Free and Vegan diets. Spices were traditionally a treat of Christmas time when cinnamon, ginger, cloves, nutmeg and cardamom were a luxury. Now, they are in most pantries, although often underused. These biscuits may encourage you to add […]

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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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Spinach Slice-image

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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pimientos de padron-image

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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Pumpkin Pie, Crustless - image

Pumpkin Pie, Crustless

This pumpkin pie is made in the tradition of a flourless cake. It is a light and healthy dessert and a good choice for the seasonal celebrations of Thanksgiving and Christmas. Variations are offered, making it suitable for Dairy Free, Fodmap, Gluten Free, Nut Free and Paleo diets. Especially at times of celebration it is […]

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Cornmeal Pastry, Gluten Free image

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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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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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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Halloween Ghosts

Hallowe’en Ghosts

A sweet treat for Hallowe’en that will suit many children who have dietary restrictions including Dairy Free, Gluten Free and Nut Free. Hallowe’en, with its ‘trick or treat’, always includes sweets. So, the question arises: how to deal with those unknown dietary issues when you have a party or a child knocks in fancy dress? […]

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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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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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Baked Coconut Custard

A sweet custard delicious served with or without fruit or a biscuit. To my knowledge, these little custards originated in South East Asia where coconut milk is widely used in sweet and savoury dishes. These custards have a delicate flavour, with the texture of an English baked custard (dairy). They are very simple of make […]

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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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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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Ginger Biscuits

Ginger Biscuits

A tasty, little snack suitable for Dairy Free, Gluten Free, Nut Free and Vegan diets. These biscuits are the shape of small, round buttons. As a delicate accompaniment to a fruit or soft dessert, they make a useful addition to your repertoire for Fodmap, Gluten Free and Vegan diets in particular. They also store well […]

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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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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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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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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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Zabaglione

Zabaglione

A delicious Dairy Free sauce suitable for most desserts and many diets. Zabaglione is a classic recipe that is so often be overlooked. The first time I ate it was when my aunt, Ellen the gourmet chef, made it. I remember the thinking, ‘why eat custard’?

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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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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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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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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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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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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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Chocolate Brownies

Chocolate Brownies

A chocolate brownie that can be enjoyed as part of many ‘free from’ diets. We all need to have a chocolate brownie recipe that we can quickly throw together, using ingredients in the cupboard. This is such a recipe. It has a very rich chocolate flavour, while being light in texture. You can add various […]

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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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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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Yoghurt Cake

Yoghurt Cake

A very moist cake with a citrus twist that is suitable for Diary Free, Fodmap and Gluten Free diets. The idea for this delicious yoghurt cake originated with my aunt Joan, from whose recipe I have developed a version that can be enjoyed by several ‘free from’ diets. It was originally a butter cake, tasty […]

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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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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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Fruit Crumble

Fruit Crumble

Fruit crumble, an all time favourite, with variations making it suitable for Fodmap, Gluten Free, Nut free, Paleo and Vegan diets. Crumble was one of the top five desserts (puds) in my childhood. It was the apple crumble that was ‘top of the pops’ largely because of a regular supply of prime apples from my […]

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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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Pine Nuts with Banana

Boozy bananas. A delicious mix of aniseed and banana that Alastair used to serve when he lived in Kinshasa in the 1980s. The first time I made this dish I was cautious with the bottle; although the bananas tasted great they discoloured off-puttingly because they had not been completely covered in liquor. Next time, to […]

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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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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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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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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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Upside Down Fruit Cake

A rich cake of seasonal fruit, suitable for Dairy Free, Fodmap, Gluten Free and Nut Free diets. This is an adaptation of a recipe, taken many years ago, from the ‘Australian Gourmet’ magazine. It is versatile, being adaptable to the seasons and diverse climates of Australia and incorporating your choice of a wide variety of […]

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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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Chocolate Cake

The best and simplest flourless chocolate cake I know for Fodmap, Gluten Free and Vegetarian diets. This recipe came from my aunt Ellen. She was a fabulous cook and introduced the family to this flourless chocolate cake in the 70s. This was when a chocolate cake was a rare treat and this cake still is. […]

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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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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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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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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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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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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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