Fruit

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Mango

Under the Mango Tree

Mangos are now in abundance in Zambia, it is a delicious way to start the year. The recipes below can serve as a reminder of howfresh fruit can make a tasty addition to so many meals and should not break any diet resolutions you may have made. While they freeze well, when pureed, and dried […]

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How to have smart children

How to Have Smart Children

How to have smart children — eat good healthy food before and during pregnancy. There have been many studies exploring the diet of pregnant women and its impact on their babies. In recent years much of the focus has been on folic acid, iron and B12. Some new research looks more generally at one specific […]

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Papaya Sorbet

Papaya Sorbet

Papaya (or Paw Paw) Sorbet, a tasty ice, is simply made without the need of ice cream maker. It is suitable for many diets including Dairy Free, Gluten Free and Raw. When there is an abundance of fruit I prepare and cook it in a variety of ways to maximise my enjoyment. Papaya I add […]

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Perreault - about global causes

Going Global

This week two of my recipes, from BrowsersGrazers, where published in the magazine PERREAULT – about global causes The magazine looks to address global issues, social enterprise and global entrepreneurship. Alongside this, it presents art and film that are beyond entertainment. Both the subscription to and, consequently and even more importantly, the inspiration from this […]

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Zambia

Slice, Dice and Chop

Here in Zambia, it is the end of winter. It is warm (except in the early morning) and pretty much insect-free. Ideal for growing most vegetables (provided one has ready access to water as it is also the dry season). With the aid of ‘just right’ sunshine, plenty of water (we live right by the […]

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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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Pineapple and Corn Salad

Pineapple and Corn Salad

The sweet and savoury flavours of Pineapple and Corn Salad provide a meal in one that is suitable for most diets including Diabetic, Gluten Free, and Vegan. This is a combination of ingredients, pineapple and corn, that, until living in a tropical climate, I had not enjoyed to their fullest. Combining them seemed a good […]

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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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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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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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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 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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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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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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Spiced-Fruit-and-Nut-Cake

Spiced Fruit and Nut Cake

A variation of Panforte and Siena Cake that is suitable for Dairy Free, Gluten Free, Paleo and Vegan diets. This is a family recipe that I think came from my aunt Ellen who was very fond of rich cakes and desserts. The inclusion of a little chocolate to the fruit, nut and spice mix provides […]

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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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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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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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Quince Paste

Quince Cheese

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 […]

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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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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 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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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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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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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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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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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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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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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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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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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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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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