Raw R

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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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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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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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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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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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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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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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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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Dates with Coconut-image

Dates with Coconut

Dates stuffed with coconut are a sweet treat that can be resisted by few and that is suitable for most people with dietary restrictions. It is a delicious and easy to prepare combination. And it stores well so can be made in advance for lunch boxes, a quick snack or an elegant sweet bite for […]

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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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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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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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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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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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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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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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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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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 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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Caramel Macaroon

A high energy snack and a sweet treat for Dairy Free, Paleo, Raw and Vegan diets. These ‘macaroons’ requiring no baking and have no added fats, all the fat being that of the almonds and coconut. They are the ultimate sweet treat for an energetic person. Diets for which Caramel Macaroons are suitable: Dairy Free, […]

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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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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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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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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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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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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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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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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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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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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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