nataliewalkernw

Blueberry and cranberry muesli

I love starting my day with oats and on a sunny Monday morning there is nothing better than combining them with delicious berries.

I often make my own coeliac friendly muesli. I use Neal’s Yard Wholefoods gluten free oats as they are tasty and great for filling me up for the day. I also love the ethos behind Neal’s Yard as they are committed to sustainable and ethic trading as well as having plenty of free from options.

Blueberries and cranberries are delicious. They are full of vitamins and antioxidants and both are superfoods. Healthy and tasty. To 450g gf oats I add 150g of blueberries and 150g cranberries making breakfast for many days ahead.

Due to lactose intolerance I serve with soya milk for a filling summer breakfast. I love starting my week like this.

Avocado and Potato Salad

Avocado’s are a tasty addition to a summer salad. Although high in fat and calories they are also rich in nutrients and fibre as well as being linked to the reduction in heart disease risk in recent research. Winner.

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Healthy fat sources are also important in a vegan diet.

This salad uses a base of cooked potatoes and really simple seasoning to provide bulk but not take away from flavour.

Start by chopping new potatoes into cubes and cook in a pan of boiling water for approximately 12 minutes. Drain and leave to cool. Chop an avocado into quarters and add to chopped lettuce, cucumber and spinach. The spinach will provide extra iron, calcium and folic acid. Perfect to help keep coeliac teeth and bones healthy.

Mix the cooled potatoes, avocado and salad. I garnish with a simple seasoning of olive oil, salt and black pepper. Allowing the natural salad flavours to shine.

Chard and Asparagus Summer Perfection

Summer vegetables are a real delight. I love when they are fresh and you can taste the summer sunshine in every little leaf. This salad contains quite a few bright and seasonal greens and was inspired by my lovely friend Jo who brought me a bag full of homegrown yesterday. Thanks Jo!

Post 50 - chard and asparagus salad

I’m having this salad as my evening meal so I’ve started by steaming chopped new potatoes for a carby base. Potatoes offer a good gluten free carb for coeliacs and although it’s important not to over indulge carbohydrate is still a key part of a balanced diet.

I’m also steaming fresh asparagus and florets of broccoli. Broccoli contains an incredibly high amount of calcium which is key for coeliacs in preventing or reducing the chances of osteoporosis . I also think broccoli is also really under used. It’s got a real stigma of “meat and 2 veg” that just feel boring and unhealthy. I love using broccoli as a key ingredient and this dish certainly does that.

When the potatoes, asparagus and broccoli have cooked place into a large salad bowl and mix through fresh chard which will wilt amongst the warm vegetables. I also add a handful of chopped black olives.

I have seasoned this dish but only really gently as the peppery chard has a beautiful flavour enough as it is. Drizzle with olive oil, a pinch of sea salt and black pepper and serve warm for the taste of summer on a plate.

As I write I’m tucking into this salad with a glass of dry white wine and although summer in Sheffield may be more thundery than sunny this dish can outshine all the rain outside.

Quinoa and Green Bean Salad

Quinoa is a great grain. It’s naturally gluten free, packed with protein and full of dietary fibre. These tiny little power balls also have lots of calcium and vitamins. They are a real superfood. Not only are they so good for you but they are really tasty too. I’m making a quinoa and green bean salad to take into the office for a mid day pick up.

Post 49 Quinoa and Green bean

Quinoa is really easy to cook, pop the grain directly into a pan full of boiling water, turn down the heat and simmer for approximately 15 minutes. When cooked drain and leave to stand to cool down.

I could eat green beans all day and I think that steamed, crunchy green beans go down a treat in this quinoa salad. Before steaming I chop the green beans and then steam for just 30 seconds in a microwave steamer.

Chopped black olives and cucumber add more crunch and texture to this salad and I like to serve with a drizzle of balsamic glaze (and yes I’ve drizzled in a heart shape). When I tuck into this salad at lunch time in the office I always get jealous looks from colleagues with crusty sandwiches. Being much healthier makes you much happier.

Mediterranean Tofu and Chickpeas

It’s been a little while since I’ve posted any blogs about my coeliac, lactose intolerant journey of food discovery. Although I’ve not been posting I have been trying some new and exciting dishes and foods to broaden my horizons and engage my taste buds so I hope you enjoy the next few posts.

Post 48 - Tofu and chickpea salad

As a lactose intolerant vegetarian it can feel hard to pack lots of protein into my daily routine. This warm salad is fantastic and packed with protein. Start with tofu. Made from soya milk tofu is a fab source of protein. Soya proteins are actually considered to actively lower cholesterol making this possibly the healthiest protein you can find! It also contains all 8 of the amino acids found in protein giving you a complete protein fix. For this I’m using the Cauldron ready marinated tofu I used in my green bean recipe. Warm the tofu in a pan with a small amount of olive oil.

This is where the double protein fix comes in as I then add chickpeas to the tofu; chickpeas are a substantial diet staple for many people, including myself. They contribute towards your 5 a day whilst providing protein and being very low in fat. Sauté the chickpeas with the tofu and season with cracked black pepper.

After approximately 5 minutes of cooking the tofu and chickpeas will be ready, stir through with chopped cucumber, black olives and tomatoes for a Mediterranean flavour. Mmmm.

Creamy, chilli sausage pasta (gluten, dairy and meat free!)

This is a fantastic treat dinner and a great indulgence for a gluten free gorge. Perfect mid week tea time treat. Though gluten and dairy free as well as vegetarian this does contain egg so it’s not suitable for vegans.

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Start by cooking gluten free pasta. I’m using a corn based pasta, it’s actually a children’s pasta shaped liked alphabet letters but is great for this dish as the size goes really well. If you haven’t or don’t often cook with gluten free pasta then the key is to keep the water boiling before and during cooking the entire time – otherwise the pasta will break up. Boil for 8 minutes, drain and rinse the corn starch and pop to one side.

Then heat a small amount of olive oil in a pan and add a packet of Quorn bacon lardons. I have a tendency to call this facon but it is much better for you than real meat. Higher in protein and much lower in fat Quorn is a great addition to the vegetarian diet. Quorn bacon lardons are gluten free but not vegan as they do contain egg. I was tempted by the new Quorn vegan range but as it contains wheat it is a big no no for coeliacs. I don’t eat much fake meat as I often prefer a naturally vegan or vegetarian diet but it can be great when cooking for carnivores. Heat a teaspoon of minced garlic and finely chopped red chilli in with the packet of Quorn bacon lardons as you cook it. Cook for about 10 minutes and then add half a tin of sweetcorn.

Once the sweetcorn has been added cook for a further 10 minutes. Then add the ready cooked pasta and finely chopped fresh parsley. Pour over approximately 60 ml of single soya cream and stir through, serve hot and enjoy. These portions will serve about 4 people so great for an evening with meat eating friends, a free from carbonara.

Sesame and tamari tofu and spring greens

This is one of my all time favourite packed lunches. It’s packed full of protein and flavour to perk up any weekday lunch time and give me the energy to take on the afternoon.

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Most of the time I cook using plain tofu so I can add my own flavours but in this dish I’m actually using the Cauldron marinated tofu pieces, perfect and easy and the subtle marinade flavouring goes well with the spring greens. For 2 lunches I use a whole pack of the marinated tofu and pop into a roasting pan with a little sesame oil. Then chop mange tout; mange tout are a great source of protein and are low in cholesterol and fat making them a delicious addition to this salad. I also chop broccoli and add to the roasting pan with the mange tout and tofu. Broccoli is high in calcium so with the calcium and protein you really won’t be missing out on any goodness for this vegan dish.

Add a few dashes of gluten free tamari, I use the clear spring tamari to add taste and give me reassurance there is no gluten at all. Sprinkle over some toasted sesame seeds and pop into the oven on a low heat for 30 minutes, stir the roasting tofu and veg a couple of times whilst roasting.

Once cooked add chopped cucumber and portion into 2 tupperware dishes, perfect tasty lunches for the next few days all set.

(Soya) Cream of tomato soup

This is one of the simplest gluten and dairy free recipes but it is a definite winner. Taking inspiration from a food icon and an every day staple this soup is tasty and delicious.

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I start by roughly chopping a punnet of fresh plum tomatoes. I used the mini ones. Although it can be tempting to use the cartons or tins of ready chopped tomatoes I think the fresh tomatoes are worth it as it tastes far better and gives the additional crunch from the tomato seeds.

Pop the chopped tomatoes in a pan with some fresh chopped basil and a little olive oil. Simmer gently on a medium heat for a few minutes until the tomatoes start to soften and release juice. I actually then add the stock cube to the tomatoes and let it start to dissolve in the oil with the tomatoes forming a sort of tomato / stock paste mix.

Then add boiling water and cook on a medium to high heat for approximately 20 minutes. Blitz with a blender to create a chunky hearty soup.

Stir through and serve with a healthy splash of single soya cream, I use the Alpro branded single soya as it’s a little less sweet than some of the others (in my opinion anyway).

Voila, a tasty creamy soup which will be as memorable as Andy Warhol’s favourite brand!

My take on moussaka

Firstly just be warned, this is really different from your traditional moussaka however, it is a really tasty and enjoyable dish and it is going to make a lovely summer dinner in the garden perfect. It also ticks all the boxes for my gluten free, lactose free dietary needs.

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Start by slicing the aubergine into slices approximately 1cm thick. Mix a tablespoon of olive oil, a teaspoon of minced garlic, chopped parsley and some salt and pepper and then gently fry the slices of aubergine in the oil mix. Turn the aubergine a few times whilst cooking to ensure it is browned on both sides. Pop the aubergine to one side when cooked.

Then move onto chopping potatoes into thin slices. For a rustic effect I’m actually using new potatoes rather than large potatoes but if you want to layer the potatoes in a more traditional style probably best to slice larger potatoes. Alternatively you can always mash the potatoes later but I like it like this. Pop the potato slices into a pan of water and cook on a high heat until the potatoes are soft and cooked. Drain well and then return to the pan. Mix with finely chopped spring onions and soya cream and heat gently whilst stirring to make a creamy potato mix, this almost looks a little like a rich potato salad but works perfectly for my moussaka topping.

Next wilt a considerable portion of fresh spinach. I actually use a whole bag for a dish that will serve 3 people because spinach is full of calcium, iron and minerals. Use the back of a spoon to squeeze some of the liquid out of the spinach when cooked. When the spinach is ready it is time to start layering the dish.

Layer spinach along the bottom of a glass or ceramic ovenware dish, then add the next layer which is the cooked aubergine and top with the potato mix. Smooth across the top and cook for approximately 20 minutes in the oven.

When cooked serve warm and enjoy. I love this meal with a side of asparagus or other lovely summer greens and a glass of red wine. So happy. I love a summer Saturday teatime.

Vegetable Patch Soup

Its May Day bank holiday and to celebrate the start of the summer months and hopefully some summer wedding I am making a delicious vegetable soup full of delicious greens that will make it taste like the summer veg patch is overflowing and full.

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Start by peeling and then chopping and cubing 3 small – medium carrots. Add these to the soup pan or slow cooker. Then chop 2 medium courgettes the same. Both carrots and courgettes will soften as the soup cooks but do make sure you chop into small pieces as this isn’t a soup we are going to blend.

Then chop a handful of mange tout and baby corn. These light and delicate vegetables really add to the summery taste of the soup. Chop a yellow pepper into small squares and finely slice 2 spring onions. I also love broccoli in this (as well as loving the calcium it brings to my diet) and am using some tenderstem purple sprouting broccoli. I’m chopping the florets and also some of the leaves to go in!

Add chopped parsley and black pepper and then pour over hot vegetable stock. I always use Kallo vegetable stock cubes as they are gluten free and have low salt! To make the stock heartier I used two stock cubes but definitely don’t need to add any salt to the soup!

Cook for a few hours and serve when all the veg is soft and tasty. Amazing and a real vitamin boost.