gluten free – Page 17 – littlefruitbat.com

Sesame carrot salad

I’m also whipping up a colourful, tasty and Thai inspired salad ready to put on a smile on my face come Monday lunchtime. As a lactose intolerant coeliac nipping out of the office at lunch to find food can be pretty difficult so I always take a healthy meal with me.

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This dish is full of gorgeous flavours and simple as anything. Being full of antioxidant properties as well as Vitamins A & K and lots of fibre carrots make a brilliant salad base. Carrots also bring a crunchy focal point to a salad and really make this meal. I’m using my spiraliser just to make it more attractive and exciting to eat. If you have a spiraliser peel 2 medium carrots and spiralise, if not peeling and the grating or chopping carrots into batons will have a similar effect.

Although obviously not suitable for soya allergy sufferers I absolutely love edamame beans and they are a great source of protein and fibre and I add a liberal handful of shelled edamame beans to the salad.

Top your salad bowl up with sweetcorn and add a couple of sliced spring onions. I serve this salad with sesame seeds and a gluten free tamari. I love the Clearspring gluten free tamari as it is organic and great for my body as well as the earth. I can’t wait for Monday lunch time now!

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.

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.

Homemade Vegan Chocolate

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In the downtime between Christmas and New Year I am going to put a lovely gift to good use and tell you all about it.

Following an illness last year a severe lactose intolerance is one of a few triggered dietary requirements. I’ve been veggie for years but always still enjoyed chocolate and cheese which I have really missed in the last year, over Christmas when I have seen so much food eaten and not been able to share in family and friends meals it has really been quite tough. Imagine my delight then when on Christmas day I unwrapped a vegan chocolate making kit. That’s right. A VEGAN CHOCOLATE MAKING KIT.

Choc Chico’s does state on the box it is for children but I plan on having a great time away.

The kit contains 100% organic ingredients and has pure cocoa butter, cocoa powder, natural fruit based sweetener and also 3 whole cocoa beans.

You start by melting the cocoa butter over a bain marie so it can heat through gently. When fully melted remove the bowl from the heat and gently mix with cocoa powder and sweetener.

The great thing about making your own chocolate like this is you can add your own flavouring and paying homage to festive flavour I have added dried cranberry and poured the chocolate into small paper cases with cranberry at the bottom and topped with a single cranberry.

Leave to set in the freezer and all sorted. A fantastic, fun to make chocolate gift which is much, much tastier than most vegan chocolate.

My favourite spot for a bowl of (rice) noodles

Before diagnosis as a lactose intolerant Coeliac I tended to eat most frequently at small and independent cafes and restaurants. I still like too but it can be a lot harder however one of the most amazing places I have found I can eat is at Wagamama’s.

A few weeks after diagnosis I had quite an exhaustive internet search for restaurants I could eat at safely. I found it really difficult because balancing Coeliacs’s disease, lactose intolerance, vegetarianism and an allergy to nuts and mushrooms makes it really difficult to find options. What I love about the Wagamama website is you can select multiple filters and allergies to do a really thorough search.

Since diagnosis in April 2015 I have eaten at Wagamama’s quite a number of times and discovered that Wagamama’s managers attend training on allergy and dietary requirements to allow them to advise carefully and accurately on what dishes could be suitable and what could be substituted. Always ask for the manager when they sort you a seat and explain you could do with a glance at the allergy menu

I personally love the Yasai Itame (which I have without mushrooms, it is a rice noodle soup (good for the Coeliac’s and full of veggies and tofu to pack me full of protein and vitamins. Tasty and perfect.

Living in Sheffield I’ve been quite a few times to the Meadowhall branch where Hayley the manager is amazing for dietary requirements and allergies, even brining me a free pudding to try after checking it was OK for me!

Tasty, easy to find in most towns and a total treat for Coeliacs, Vegans and anyone really with any dietary needs. Post 27 photo

Lemon, pea and mint risotto

I absolutely love Christmas and a little bit of winter hibernation but occasionally I get a craving for light summery food in the depths of all the darkness and today I have decided to give into that craving with a tasty and light summer risotto.

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Risotto is a great go to dish for coeliacs as it is filling, tasty and really simple to cook. Start by chopping 1 white onion and lightly frying in a large pan with a small amount of olive oil, once softened add the risotto rice. I add a couple of handfuls for 2 people but I do have fairly small hands!

Allow the rice to fry with the onion, it will absorb some of the oil and the liquid from the onion which will turn the rice slightly translucent and demonstrate it is ready for the next stage. I personally don’t think you need alcohol to make a risotto and that it tastes just as nice without but as I have an open bottle in the fridge I pour over a small amount approx 100ml of white wine – I’m using a nice vegan Chablis – yum yum. When you pour over the wine the rice will sizzle and the liquid will fry off really quickly. Next comes the stock, I make up a total of 2 pints of stock using Kallo vegetable stock cubes, I like the lower salt option they offer as well as the fact they are suitable for coeliacs and vegans – great. They do contain celery which is quite a high allergen though so be careful.

Allow the risotto to continue to cook, adding stock slowly as it is absorbed by the rice. Once all the stock has been added and the risotto has simmered its way to perfection add a cup of frozen peas which will defrost as they cook. At the same time I add lemon juice. It’s important not to overdo the lemon juice, I squeeze about half an unwaxed lemon directly into the pan. I then add chopped mint however, according to your own taste you can add chives instead. When all the liquid has simmered off and the rice is perfectly soft just serve and garnish with a sprig of mint. Perfect to banish the cold at this time of year and transport you to the Mediterranean coast – if only!