Author: nataliewalkernw

Lactose intolerant, coeliac vegetarian, I love tasty, ethical food and lots of colour!

Lentil and Vegetable Soup

Good morning! I’m not sure where February has got to but it’s definitely time for a healthy, vegetable Sunday. I’m off out on a nice walk so I’m using my slow cooker to make a healthy, lentiley, chunky soup that will be ready for lunch by the time I get back.

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Start by chopping the veggies. Peel and chop a large sweet potato and large carrot. I chop them into small squares approx 5ml x 5ml as this is a no blend soup and the vegetables give a great tasty crunch. Add these into the slow cooker. Chop one large white onion finely and add this in too.

I then add a couple of tablespoons of red lentils and brown lentils into the mix. Lentils are fantastic foods and absolutely packed full of fibre. They are really great not only for coeliac and vegan diets but for everyone. High fibre diets help to manage blood sugar levels as they burn energy slowly and steadily. They are high in protein reducing the need for meat or meat substitutes and help promote heart health with a strong combination of minerals.

All in all lentils are full on super heroes.

I then pour on a pint and a half of stock. As a coeliac I use Kallo vegetable stock as it is fully gluten free, tasty and vegan!

I’m going to pop on high and then get out in the fresh winter sunshine, knowing that my lunch will be waiting for me when I get back.

10 Minute Vegan Dinnertime

Having invested in a spiraliser this week it seems likely that I will be eating (and you will be reading about) plenty of curly fruit and vegetables over the next few weeks.

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It has already had a big impact and meant I can cook an amazing, coeliac friendly, vegan dinner in 10 minutes flat – heaven for mid week meals. I’ve started off simple with courgette spaghetti and popped together a quick chilli, tomato and avocado dressing.

Start by spiralising 2 medium courgettes, courgette are a really healthy green food, they are high in vitamin C and antioxidants but really low in calories and fat. I always find they have a mellow and almost creamy taste which is why I’ve chosen them as my gluten free spaghetti replacement. I found that chopping the courgettes in half made it easier to spiralise but the whole process took a couple of minutes even though it was my first time.

Steaming vegetables is a much healthier way to cook vegetables and maintain their nutritional value. I have a great microwave steamer and popped the courgette straight in and on for 4 minutes on 800 watts. Some steamers and some vegetables require water to cook but courgette has such a high water content there is no need to use any additional water.

Whilst the courgette spaghetti steams I whipped up a really quick and rustic tomato suace which takes about 5 minutes to cook. Heat a teaspoon of olive oil in a small pan on a high heat and a handful of chopped cherry tomatoes, a small amount of chopped chilli and a clove of chopped garlic. I also used a tiny bit of ground rock salt and black pepper to add some more flavour, keep cooking on a high heat. At the same time as that cooks I whizz into action chopping an avocado.

Once the courgette spaghetti and the sauce has cooked serve straight away with the tomato sauce and avocado; a really delicious spirally vegetable dish – certainly the first of many!

Eating out free from – Prezzo

Continuing to adapt after diagnosis with allergies, Coeliac’s disease or lactose intolerance is really hard and this past year has been quite a struggle. It can also be hard not to run to safety foods and to actually try to push your own boundaries. Since I was ill and following diagnosis I’ve rarely eaten out but I’m trying to push myself and in doing so have found a brilliant Coeliac UK approved solution in the form of Prezzo.

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When we ordered drinks I chatted to the manager about my dietary requirements (Coeliac, lactose intolerant, vegetarian, allergic to nuts, allergic to mushrooms – phew!) and they were really helpful straight away. I was amazed when they brought over a copy of their gluten free menu for me to have a look at. Seriously impressive – there was a real selection with many of the pizzas available on a gluten free base , gluten free pasta options as well as grill options.

As well as the gluten free menu the manager printed me a full and up to date allergy menu for both the gluten free menu, the full menu and the January 2016 specials menu which details all the common allergens including gluten, lactose, soya, nuts and more. I opted for the gluten free Penne Arrabiata, the only allergen in this is celery – which I really love and can eat without problems.

It’s fairly straight forward food but having access to all the info is so useful and makes you feel in control of your dining experience regardless of dietary requirements.

A big thumbs up for Prezzo on the free from front, will see you again for more Italian food soon.

http://www.prezzorestaurants.co.uk/main-menu/ – gluten and lactose free options can be searched on their menu online too!!

 

Mojito Rice and Peas

Feeling a bit creative today and also longing for some summer time has led me to create the following dish which has really perked up my weekend. Today I’m combining some rice and veggies with the lovely tropical flavours found in a mojito – minus the rum though!

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As a coeliac rice is a real staple of mine and finding creative flavours to mix it up a bit is great. Start by cooking rice, I’m actually using a sushi rice as it is nice and sticky. Sushi rice cooks a little different, you bring the water to the boil before switching the temperature right down and simmering on a low heat for 20 – 25 minutes. Drain and leave to stand. I actually sometimes run a little cool water through to clear off any starch from the cooking. Then lightly fry a medium white onion and 2 cloves of finely chopped garlic in a little olive or sesame oil. Only use a tiny amount as fried rice is not the plan with this dish.

When the onion is softened and see through add chickpeas to the pan. I use ready cooked chickpeas from a can as all the soaking seems to take a lifetime (and I’m a little lazy). Cop one lime, I actually quarter the lime and squeeze 2 wedges over the chickpeas and then add the other two quarters directly to the pan. Finely chop 4 -5 sprigs of mint and again, chuck it all in (I’m a real fan of the chucking it all in approach to cooking).

When warm and you can smell all the flavours coming together add the rice and stir thoroughly to mix all the ingredients thoroughly. Serve with a wedge of lime (I’m also serving with a Prosecco too or if you want to really push the boat out a full mojito).

It’s a really different take on Mexican rice dishes but I’ve loved it. I’m looking forward to using it in summer salad recipes… roll on summer 2016.

Hearty Split Pea Stew

Today I’m facing a real culinary challenge; cooking lunch for myself and my friend. Between my lactose intolerance, coeliacs disease, vegetarianism and allergies and my friend’s type 1 diabetes it could be interesting finding a meal we can both eat.

My solution for today lies in one of the world’s simplest foods – split peas.

I’m going to make a really hearty, tasty and simple stew. I’m going to use my slow cooker so I can spend as much of the day chatting as possible and just look forward to a tasty treat. Split peas are a really brilliant food. Split peas contain really high levels of dietary fibre which are great for anyone suffering with digestive intolerance’s and condition as it helps to keep the digestive system working effectively. The fibre in split peas helps to reduce cholesterol in binding it and processing it out of the body which is great for cardiac health as well. Containing very little fat and 65% fibre with a good protein kick too split peas are great for coeliacs.

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I start by chopping a large white onion really finely, then I chop 4 cloves of garlic finely too. Pop into the slow cooker with 200g of yellow and 200g green split peas. Pour over 2 pints of boiling stock and pop the slow cooker on to do all the cooking for you.

I can’t wait to tuck in to my delicious lunch today, knowing all the time those super peas will be looking after me and my friend and working hard to keep us healthy all day.

Creamy Roast Vegetable Soup

Happy new year! My resolution for 2016 is to keep finding new recipes and idea to try to keep my year tasty and exciting.

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I’m going to kick off the new year with an indulgent, veggie filled soup which will make you never miss dairy again. It combines great tasting roast vegetables with soya cream for a gluten free, lactose free vegan lunch time.

First I prepare all my vegetables ready for roasting. I start by chopping 3 courgettes into slices and then quartering, chop 2 red and 2 yellow peppers into small squares and quarter 3 large vine tomatoes. I pop all of these into a large roasting tin and add 3 cloves of garlic, I peel the cloves but leave them whole so that they can roast and imbue the flavour through the vegetables. Pour on a tablespoon of olive oil and finely chopped basil.

Roast all the vegetables on a 200 degree heat for about an hour. This will give the vegetables time to crisp and to cook right through.

Today I’m actually going to take the slow cooker approach and combine the roasted vegetables with 100ml soya cream and 400ml vegetable stock. I use Kallo low salt vegetable stock cubes for an easy gluten free vegetable stock. Cook in the slow cooker for a few hours (or in my case until I’m home from a bracing January walk) and blitz with a blender for a smooth and creamy taste. I’ve found my family and friends can’t even tell it’s dairy substitute! Viva la Veganism.