Tag: lactose free

Lentil Pasta with Spinach and Tomato

Gluten free pasta is a great alternative for coeliacs but the amount of sugar in GF pasta can be concerning. I’ve found a great solution in a gluten free pasta made from red lentil flour. It’s lower in added sugar and tastes great. 

When I was first diagnosed as a coeliac the pasta was one of the first alternatives I tried. I quickly learnt to follow the instructions and ensure the water has been brought to the boil before adding the pasta to the pan. 

Whilst the pasta cooks slice fresh cherry tomatoes, garlic and red chilli and saute with a small amount of olive oil. When the tomato has cooked a little turn the heat right down and when the pasta has been cooked and drained add to the pan with the tomato. Stir through thoroughly and add handfuls of spinach to the pasta and stir through so the spinach wilts. 

Serve with a sprinkle of black pepper and salt and balsamic. A tasty gluten free pasta dish. 

Under Kastenjen, Stockholm

I’ve always really enjoyed trips to Scandinavia as due to high levels of diagnosed coeliac disease, lactose and gluten intolerance there is an abundance of gluten, lactose free and vegan foods. 

Whilst in holiday in Stockholm today I’ve enjoyed some real treats, including the sneaky ice cream below. Strawberry and elderflower sorbet. Mmmmm. 

After a busy day sightseeing (and tucking into ice cream) we were ready for a nice evening meal. Which is perfect because we found Under Kastenjen in Old Town, Stockholm. 


Under Kastenjen means under the chestnut tree, named for a beautiful tree in a narrow medieval courtyard. 

Under Kastanjen is open during the day as a cafe and bakery. They actually have two bakeries on site, one entirely gluten and lactose free. They sell a range of pastries and coffees. 

In the evening they are a restaurant and bar. Serving food in the formal restaurant downstairs, the informal cafe area and at their courtyard tables. All the starters, mains and desserts are either gluten and lactose free or they can be adjusted to make them gluten and lactose free. If like me you are also a veggie they have several veggie options. 

Whilst you wait for your food they also dish up homecooked gluten free bread and I had apricot and raisin loaf. My main was the veggie bean burger which came with a delicious mango salsa and chips. 

In addition to super coeliac-friendly food the service was also excellent and the team were really friendly and helpful. Definitely a spot I would recommend for all.

Sesame crusted tofu

As a nut allergy sufferer I feel incredibly lucky I can eat and enjoy sesame. Sesame allows me to add flavour and depth to many dishes. Also to many snacks! I’m going to tell you about one of my favourite homemade, coeliac and vegan snacks. 

Sesame crusted tofu. Really yummy and full of protein. 

I’m using Cauldron tofu and I start by slicing the tofu into approximately 5mm widths. Marinate in sesame oil and place under a warm grill for about 5 minutes. 

After 5 minutes turn the tofu and then sprinkle with sesame seeds. Place back under the grill and continue to cook for another 5 minutes. 

When cooked served warm and if you are a coeliac like me dish up with a serving of gluten free tamari. This is a great alternative to crisps and other fatty snacks. 

Greenie Vegan Stir Fry

After a Sunday morning yoga session on one of the hottest days of the year I’m ready to recharge with a lunch that would make anyone smile. 

This is incredibly simple and quick to cook. I’m using vermicilli rice noodles as they are gluten free and tasty. Place the noodles in a bowl and cover with boiling water. This will cook them enough to stir fry. 

Whilst the noodles are soaking in boiling water warm a teaspoon of sesame oil in a wok. Chop asparagus and broccoli and add to the wok. Cook for approximately 8 – 10 minutes and then drain off the noodles and add to the stir fry. 

Continue to cook and ensure you keep stirring to evenly distribute the vegetables and the noodles. 

Add gluten free soy sauce. I’m using the Kikkoman tamari and continue to cook. Finally turn down the heat and add spinach. Allow it stand on top of the noodles to start wilting before stirring through the noodles. 

Perfect for reenergising on a summer afternoon. 

Superfood Summer Salad

Summer is a time when you cannot beat a healthy, tasty salad for dinner. It can get a bit boring using the same ingredients so frequently so I’ve put together super-tasty super-food ingredients in this salad. 

Start by cooking quinoa, place in a pan with water and bring to the boil. Turn the heat down and simmer on a mid heat for approximately 20 minutes. Quinoa is an excellent salad component, it is high in protein and low in fat. It’s actually the only plant based protein with the same amino structure as meat based proteins and I personally enjoy discussing that with people who question my veganism. 

Whilst the quinoa is cooking I prep the vegetables. Chop mange tout and steam for a couple of minutes. Mange tout adds a fresh taste and a crunch to this meal. 

Spinach is full of folic acid and an ideal addition. Chop baby leaf spinach roughly. As a cheat I’m actually using tinned canellini beans rather than dried and I use these to add even more protein and super veggies. 

Finally have ready a handful of dried cranberries to add sweetness and antioxidants. 

When the quinoa is cooked drain the water off and then mix the salad thoroughly. Serve with your choice of salad dressing and tuck in. 

Carrot, coriander and coconut soup

Carrot and coriander soup is a classic but during the summer months I personally think it can be improved. 

Thai flavours really complement the carrot and coriander soup so I make a simple, healthy meal by adding chilli, garlic and coconut. 

Start by chopping carrots, coriander, garlic and red chilli. I then add vegetable stock until the veg is just covered and bring to boil. Turn down the heat and simmer for about 30 minutes until the carrots are soft. 

A lot of the liquid will reduce as you cook the soup but it’s important not to add too much more, just enough to keep the carrots cooking not burning. 

When the carrots are soft add coconut milk. I’m using light coconut milk as it provides the same flavour but a more healthy option. 

Blend the soup using a handheld blender. I actually don’t blend to vigorously as a rustic soup makes it feel like a treat. 

Sesame Spring Greens

It’s a rainy Saturday in May and whilst it would be lovely if the sun was shining I’m actually enjoying seeing my plants and garden get a good feed. 

As well as making sure the plants get a good feed I’m aslo cooking some really tasty and nutritional food for me too. And it’s another really easy meal to make. 

Although I’m allergic to nuts as well as being a coeliac, vegan I am lucky to say I can eat sesame. It’s a good job as sesame is so tasty. 

Warm half a teaspoon of toasted sesame oil in a wok on high heat. Prep the veg by washing and chopping broccoli, courgette, spring onion and pak choi. 

Add the broccoli and courgette to the pan first and stir fry for about 3 – 4 minutes. Then add the pak choi on top. I actually layer the pak choi over the top so that it retains a real crunch and cooks from the heat rather than the oil. I also think crunchy veg has more nutritional value too. 

Once the pak choi is layered over the top season using soy sauce. I’m using a gluten free tamari soy sauce by Kikkoman, although the Clearspring gluten free tamari is also pretty ace. Once the soy sauce has sizzled a little turn thw heat down to a medium setting and continue to cook for a further 5 minutes. 


Spend the final couple of minutes cooking stirring the veg through thoroughly to ensure it is all stir fried to perfection. 

Once cooked sprinkle with chopped spring onions and toasted sesame seeds to serve. A perfect spring vegetable meal to brighten up your day whatever the weather. 

‘All in one’ coconut, lime and green vegetable curry

Curry is a Saturday night staple in our house and I love that I can cook a super healthy meal that feels like a real treat. Perfect for coeliacs and vegans like me to boot! 

This meal is delicious and uses some of my favourite ingredients.


Start with a big pan, as the ‘all in one’ may have suggested I actually include the rice in the curry even though I cook it separately initially. That’s why you will need lots of space. 

I use a little Fry light in the bottom of the pot and start to warm on a med high setting. Add chopped red chilli and garlic to start a base and once the chilli and garlic start going add half a chopped white onion. 

The versatility of ingredients you can use in a curry is one of the reasons I love it so much. Today I’m using chopped courgette, mange tout, chickpeas, broad beans and broccoli. Following the ‘all in one’ approach I add all the vegetables into the pot and continue to cook with the garlic and onion in the oil for approximately 5 minutes.

Whilst the vegetables are cooking put some brown rice on to cook. 

Squeeze the juice out of 2 limes into the vegetable pot and then add coconut milk. Turn the heat down to a low medium and leave to simmer for about 30 minutes. In this time the brown rice will have cooked. Drain the rice thoroughly and add to the curry pot. 

Stir the rice through the curry and continue cooking for a few minutes. Now the best bit. Dish up and tuck in. I hope you enjoy my super healthy Saturday treat as much as I do.  

Chilli Bean Shakshuka

With a fresh cafetiere of coffee I’m enjoying an amazing brunch of Shakshuka with a Mexican twist. As I’m medically able to eat eggs I do this as a protein assistance, unlike most of my posts this recipe is vegetarian but not vegan as it includes eggs.

Start by preparing the base. The longer this can cook for the better. Chop onion, green pepper, red chilli, garlic, corainder and fresh tomatoes. Add to a large frying pan with a little oil and turn to a medium heat. As thee vegetavles start to cook add red kidney beans.

Continue to cook for 10 minutes before adding a tin of chopped tomatoes, turn the heat down a notch and simmer for 20 minutes until the vegetables form a chunky chilli consistency. 

Turn the heat back to a medium setting. Form a small dent in the vegetable mix and crack an egg into the dent. Repeat this for each portion you are serving. 

Cook for 20 minutes or until the eggs are cooked. I like a well cooked yolk so I flip the egg at the end very briefly. Serve with a few tortilla chips. 

I hope you enjoy this dish. It’s a great breakfast / brunch for a busy day as it’s full of healthy, tasty veggies and protein. 

Vegan, gluten free pancakes with scrambled tofu

It’s a bank holiday Monday and there is nothing better to start the day than a hearty brunch. Whether you have a big day ahead, a big relaxation planned or indeed a big hangover brunch is the way forward and I’ve made a super tasty breakfast today. 


Pancakes

I’m using a little cheat this morning in the form of a gluten free, dairy free batter mix. I picked this up from Sainsburys and it can be used for pancakes, Yorkshire puddings or other batter recipes. 
Start by mixing an egg alternative (equivalent of 2 eggs), 175ml dairy free milk and a teaspoon of vegetable oil in a jug. Beat well until completely mixed. Then pour steadily into a large mixing bowl containing the batter mix. Mix until completely smootg and light. 

Warm a little vegetable oil in a large frying pan and when warm pour over a small amount of batter mix. Turn the pan gently from side to side so the batter mix fills the pan and creates a nice pancake shape. Cook on a high heat for approximately 2 minutes and then flip the pancake to cook the other side as thoroughly and ensure an evenly cooked pancake. Remove the pancake and continue on with the mix. Using these measurements I’ve made a total of 6 pancakes. 

Scrambled Tofu

Whilst cooking the pancakes I’ve made a protein rich vegan brunch staple of scrambled tofu. It’s incredibly easy and very tasty. Warm a teaspoon of oil in a separate frying pan and when warm break a block of tofu into the pan. 

I use Cauldron tofu for this as it breaks simply and you can just pull the block apart with your hands. Flavour with a little salt and pepper and cook until the tofu starts to brown. Eat warm. 

I’ve combined my pancakes and scrambled tofu and served with tomato, basil and a little balsamic glaze. A perfect hearty breakfast suitable for all diets.