Nutritious Gluten Free Bread

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This year I have mostly given up on the “Free From” isles in supermarkets and have ditched processed gluten free breads for a homemade alternative which is much more nutritious. I’ve been struggling with low energy and continued gastro symptoms since going gluten free 7 years ago after coeliac diagnosis. So I’ve made some lifestyle and dietry changes thanks to the support of my fantastic and knowledgeable nutritional therapist at Vitalise Nutrition.

The biggest thing I have noticed since cutting down on sugar, cutting out overly processed foods, taking probiotics and making all my own meals from scratch focusing on naturally nutritious foods is that I have SO MUCH MORE energy! I’ll admit that it can sometimes feel stressful or like an extra chore having to set time aside each week for food prep but realistically, this bread takes about 30 minutes at most to prep and can be frozen meaning you can make up a big batch for the following 2 weeks which is so worth it. This recipe was given to me by Vitalise Nutrition.

Recipe (the quantities I’ve given makes about 15 slices, I eat one a day meaning this makes enough for 2 weeks. Keeps for 4-5 days and can be frozen)

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You will need:

400g ground flaxseed (or a mix such as ground flaxseed with ground pumpkin seed and sunflower seed)

2 tablespoons of bicarbonate of soda

8 tablespoons water

8 tablespoons olive oil

4 tablespoons apple cyder vinegar

8 free range organic eggs

A sprinkling of rock salt

Optional poppyseeds to sprinkle on top before baking

Pre-heat oven to 180 degrees Celsius

Mix the ground seeds, bicarb and salt into a large bowl. In another bowl, beat eggs, olive oil, water and vinegar. Then stir the wet ingredients into the dry and leave to sit for about 5 mins. Spoon the mixture out onto 2 baking trays lined with greaseproof paper and add some poppy seeds on top if you like. Bake for 20 – 25 mins.

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Curious about the nutritional value of this bread?

Flaxseed (also known as linseed) is high in Omega-3 fatty acids, it’s a great source of dietary fiber (whilst being low in carbs) and a plant based protein. It is also a good source of minerals such as manganese, thiamine and magnesium. What’s more flaxseed helps to lower cholesterol, is high in anti-oxidants and can even help make the skin and hair healthy!

The reason I am so excited about introducing flaxseed to my diet is because it is great for supporting digestive health, something recovering coeliacs need as much help as we can get with! Flaxseed helps to protect the lining of the GI tract and has anti-inflammatory properties. It promotes beneficial gut flora and  keeps the bowels moving regularly.

You don’t have to bake this bread to reap the benefits of flaxseed, you can buy ground flaxseed and sprinkle it over porridge, yoghurt, fruit salads, soups etc.

Sunflower seeds are a fantastic source of vitamin E, copper and vitamin B1, vitamin B6 and folate. Pumpkin seeds are a good source of magnesium, manganese, protein, zinc and healthy fats.

Serving suggestion:

For a delicious and nutritious breakfast (also FODMAPs friendly), try 1 slice of flaxseed bread with organic peanut butter and sliced banana, served alongside a bowl of fresh berries, dairy-free natural yoghurt and toasted almonds/seeds.

For a healthy snack or brunch, you can have poached egg on the bread with dairy free spread or butter served alongside a fresh salad.

Happy baking / eating!

 

 

 

 

 

 

Leek and Potato Soup

Simple, healthy gluten free vegetarian soup. As pictured, you can take it anywhere in a flask, even for a picnic in the snow!

You will need:

  • Decent slab of butter (or olive oil if making it vegan)
  • 1 sliced onion
  • 2 medium sized potatoes peeled and chopped small
  • 4 sliced leeks
  • Veg stock (around 2 pints, I use bouillon or you can use any GF stock cube)
  • Ground rock salt and black pepper

Fry up the onions in your heated oil or butter, add the potatoes and leeks. Stir and cook for around 4 mins until everything is starting to get softer. Then add the veg stock, bring to the boil, add salt & pepper and simmer until the veggies are cooked. Whizz it all up and it’s ready to eat, or be put in a flask for later!

Enjoy 🙂

Houmous recipe!

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Made this delicious batch of houmous, here’s the rough quantities to make a big batch for dipping (it made triple what’s photographed)

Ingredients

2 cans of chickpeas, washed and drained

Juice of 1 and a half lemons

7 garlic cloves

7 tbsp olive oil

5 tbsp tahini paste

Chuck it all in a blender and add more olive oil or a splash water as you like for texture you’re happy with.

Have with chopped up vegetables or crisps or whatever you fancy! Enjoy 🙂

Warm Spiced Greens with Brown Rice

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This is a nutritious lunch or dinner which doesn’t take too long to prep.

You’ll need:

-1 teaspoon of cumin powder, 1 tsp mustard seed, 1 tsp coriander powder, 1/2 tsp turmeric powder

-Coconut oil or olive oil

-Fresh greens, cabbage and/or kale chopped

-New potatoes

-Onion & Garlic

-Brown Rice

-Sunflower and pumpkin seeds with Tamari sauce

Start the rice with 1 cup of brown rice to 2 cups of water, bring to boil then leave to simmer until the rice has cooked.

Boil the potatoes. Put the spices in hot coconut/olive oil in a wok and add onions, cook until onions are soft. Add in the chopped greens, crushed garlic and potatoes. Stir for about 10 mins or so until the potatoes start to brown on the outside and the greens are cooked through.

Toast the seeds in a dry frying pan for about 5 – 10 mins stirring with a wooden spoon and adding tamari sauce to taste.

 

 

 

GF Spiced Apple Cup Cakes

I felt inspired to do a bit of baking after being invited to an Autumn bring-a-dish meal.

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So, here’s the recipe for some yumy gluten free spiced apple cup cakes (makes 12).

You will need:

-125g butter

-125g sugar

-125g gluten free self raising flour

-2 free range eggs

-1 large grated apple

-1 table spoon of ginger and a table spoon of cinnamon

-1 table spoon of plain yoghurt and 1 tablespoon of coconut oil

Pre-heat the oven to gas mark 5 or 190 degrees.

Whisk together the sugar and butter, add the eggs and flour and whisk it all up. Next add everything else and then spoon the mixture into cupcake cases and pop in the oven for about 20-25 minutes.

To finish, I added a spoonful of melted milk chocolate and fresh raspberries/blueberries but you could use any topping you like, eg honey and baked apple or caramel buttercream.

Enjoy 🙂

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Gluten Free Pesto Pasta

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This is a delicious recipe which doesn’t take long to make and is bursting with flavour. I like it because it’s something a bit different to what I usually eat.

First I used Deliciously Ella‘s recipe for cashew nut pesto. I love her recipes because they’re all nutritional, gluten & dairy free and always very tasty.  She recommends using:

100g cashews for pesto, 1 avocado, 1 and 1/2 squeezed lemons, 25g fresh basil, 4 tablespoons of olive oil, 3 tablespoons of water, 1 clove of garlic and a sprinkle of salt. Just whizz up all the ingredients in your food processor and hey presto you have your pesto!

To go with it I cooked some garlic mushrooms by frying off some chopped mushrooms and allowing them to cook slowly in their own juice (in a frying pan, stirring frequently) before adding a dash of oil and plenty of crushed garlic.

I also fried (can grill if you prefer less oil) some cubes of halloumi and plum tomatoes (whole) in some olive oil and served it all up together with the pesto pasta.

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GF Vegetarian Thai Noodle Curry

I just landed in Paris after living out in the tropical paradise of Réunion Island. I met a best friend from childhood, called Scout, who came to meet me here from London and the first thing we did after putting down our rucksacks was pop to the local shops and stock up on food.

The great thing about sharing cooking and meal planning with others is there’s lots to exchange and you both come away with new ideas.

We put our heads together to make this deliciously simple Thai dish.

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So you will need:

(These quantities serve about 3 people)

A packet of rice noodles

Grated zest of 1 lime

Grated fresh ginger (about a thumb sized chunk)

Fresh coriander

1 Onion

Crushed garlic

Half a head of Broccoli

1 big pepper

2 carrots

1 finely chopped chilli (if you can handle the heat!)

Coconut milk

Chop the onion into thin slices and start frying it in oil. Put the chilli, ginger and garlic in when the onions are starting to soften. You can add a hint of honey to sweeten it also.

Chuck in the veg, all chopped into thin strips. Once the veg has been stir fried but is still a bit hard, add the coconut milk with the lime zest. Leave it to cook on the hob to simmer for about 10 or 15 minutes.

Cook rice noodles in a seperate pan of boiling water. When ready, drain off the water and mix in with the coconut curry. Add freshly chopped coriander to season.

Easy 🙂

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Ps did I mention that we’re staying in an apparment with a terrace overlooking the Eiffel Tower?!

GF veggie burgers and mash

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Arrived home this evening, after a day on an organic farm, feeling absolutely in love with the land here in Réunion island but also a bit homesick. So, I put together a bit of a mix of a meal from what I could find in my cupboards here to remind me of home.

These burgers are kind of like savory pancakes. I had some leftover cooked buckwheat (from a salad I’d made yesterday with roast pumpkin). I mixed the buckwheat up in a bowl with farine de manioc which is kind of like tapioca flour, you can use any type of GF flour to make this recipe work, then I put in an egg, chopped onion, garlic and some spices (mustard seed, cumin, turmeric) and of course salt and pepper. Next I just fried it all up in some olive oil and voila, we have a makeshift burger!

I served it up with broccoli (gotta get your greens in!), and mashed potato – the ultimate comfort food from home.

Veggie Shepherd’s Pie

I’ve been eating so much delicious Creole food out here in Réunion island that I wanted to share some food from England with my new friends. Coming together and enjoying a good meal is one of the oldest ways for humans to connect. It’s also a great way to explore other cultures through the preperation of food together and breaking bread, (figuratively speaking that is, it’s rice cakes for us gluten free folk!)

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So what could I make from England? I racked my brains for something from home. Then I remembered winter evenings gathered round the fire with a good serving of Sheperd’s Pie. For those of you who have never heard of it, it’s usually made with meat, but veggies can make it with kidney beans, soy mince or lentils to replace the meat. It’s a vegetable and tomatoe base with the mince/beans/lentils topped with mashed potatoes and baked in the oven.

Here is the recipe. (Again, I don’t give exact quantities because you can adapt for how many you’re cooking for and enjoy having a go and seeing what works in your own kitchen)

You Will Need:

-Onions

-Garlic

-Chopped tomatoes

-Pre-cooked soy mince or kidney beans or lentils

-Garden peas

-Courgette

-Carrots

-Aubergine

-Peppers

-Potatoes

-Sunflower seeds

To make:

Boil the potatoes and mash them up, with butter, salt, pepper and milk if you eat dairy and with dairy-free spread or olive oil if you don’t eat dairy.

Finely chop all the veg. Fry the onions up in olive oil, when soft add the rest of the chopped veg and stir for about 10-15 minutes until soft. Add the chopped tomatoes (I usually use a tin as well as some fresh tomatoes too) and soy mince/beans/lentils. Add crushed garlic and some herbs (oregano and basil go well) and leave to simmer for about 20 mins.

Next in a baking dish, pour in the veg tomato mix. Add the mashed potato on top and smooth down with a fork by sort of stroking the mashed potato lengthways with the fork. If you eat dairy add grated cheese, if not add the sunflower seeds sprinkled on top.

Pop in the oven on 200 degrees celsisus for about half an hour to 45 minutes.

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Vegan GF pancakes

I dunno if these are tecnically pancakes but I couldn’t think what else to call them!

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Very easy and simple to make, you can use GF porridge oats, buckwheat porridge oats or rice oats.

I always just chuck everything in and see what works quanitiy wise so below is a guess, give it a whirl yourself and you’ll figure out the mix that works for you 🙂

1/2 cup oats

1 mashed banana

1/4 cup Coconut milk

Can also add nutmeg and cinnamon or grated pear, whatever flavours you like. Adding a bit of GF flour/ground almonds can help with binding, I just didn’t have any handy.

Then I whisk it all up and fry in a frying pan with coconut oil/olive oil or vegan margerine. Makes for a really good start to the day, very filling and gives you energy.

Enjoy!