There has been much discussion about the influence of the food industry on the nutrition information we receive, be it through its funding of research or participation in food policy. As a result there is understandable concern about the validity of some reports and government guidance for healthy eating. The American Dietary Guidelines, published by […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

Quince cheese frequently accompanies a fruit and cheese platter; or is added to savoury dishes to sweeten and enrich the flavours. The season for quince is late autumn – and it is short! It is around the time when apples and pears, to which they make a great ‘companion’, are abundant. Try an apple and […]

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 […]

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, […]

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 […]

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 […]

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, […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]