Tag: Vegetables

Tofu and Tamari Greens

Tamari is a great flavour for coeliacs, unlike soya sauce which contains wheat there is no gluten and Tamari will make food taste excellent without the illness.

With protein from the tofu this dish is also excellent for vegan coeliacs like myself.

Start by cubing the tofu and adding to a heated wok. I’m using sesame oil to cook as although I’m allergic to nuts I can (and do) enjoy sesame.

Cook the tofu evenly until starting to go lightly golden. Then add garlic and coriander. Continue to cook for a few minutes stirring frequently.

Add prepared vegetables. I’m adding tenderstem broccoli, Pak choi, spring greens, mange tout and red onion.

Continue to stir fry for 10 minutes then add a few splashes of Tamari. I use the Clearspring Tamari as it is organic as well as veggie and gluten free.

I love this tofu packed stir fry and hope you will too.

Mexican inspired fried rice

As a coeliac I eat a lot of quinoa and rice as a way to bulk up meals and enjoy some carbs. This recipe takes the crisp texture of a fried rice dish and combines it with tasty veg and a little heat.

Start by popping the rice onto cook. I’m using brown rice as the process applied to white rice reduces the nutritional value in white rice. Add rice to a pan of boiling water and leave to cook for 20 minutes stirring regularly.

The time the rice takes to cook is ideal veg preparation time. I’m using a red pepper, a courgette, half a cucumbers large avocado and a number of sweet, small tomatoes. Chop all the veg into small chunks approximately 1cm square.

Once the veg is chopped heat a small amount of oil in a large pan. I’m using Fry Light Avocado as it is lower in calorie and a complementary flavour. Add the chopped pepper and courgette to the pan and cook until slightly softened.

When the brown rice has cooked and been thoroughly drained add it to the pan and continue to fry.

After 10 minutes of cooking the rice should be crisp and tasty. Sprinkle over a dash of cayenne pepper and stir through chopped coriander.

Add the chopped avocado, cucumber and tomato to make a crisp, tasty and warm fried rice salad.

Tucking into this beauty for dinner has me thinking about the spring and summer ahead already.

Scrambled Tofu Stir Fry

Silken tofu is an ideal vegan substitute for egg and partners perfectly with stir fry dishes. 

Start by warming a little oil in a large pan or wok. I’m using sesame oil. Once the pan and oil is hot add the tofu first. I start by chopping the silken tofu into squares and adding to the pan. 

As you stir the tofu it will take on a scrambled consistency and will break into smaller pieces. After 10 minutes cooking the tofu add your stir fry veg. I’m using a lot of mixed vegetables but for this dish I’m adding quite a lot of asparagus as it adds crunch and texture. 

Continue to cook with the added vegetables for a further 10 minutes. Add tamarind sauce for the last few minutes. As I’m coeliac I use Clearspring Tamari as unlike other soya sauces it doesn’t contain any wheat or gluten. 

Once cooked serve and enjoy. I’ve added a little sweet chilli sauce too. 

Sweet potato chilli

I’m enjoying back weekend away for new year and although it’s not a familiar kitchen it’s lovely to spend some time cooking healthy, happy food. 

After a day walking a hearty and warming chilli is fab. Start by peeling a large sweet potato. Then chop into slices and quarter leaving you with large chunks of sweet potato. Start by warming some olive oil in a large pan and then saute the sweet potato. Add chopped garlic and red chilli. 

After approximately 10 – 15 minutes. Add kidney beans, borlotti beans and canned chopped tomatoes. Stir through thoroughly, switch the heat down and simmer for a further 20 – 30 minutes. 

Whilst the chilli cooks it’s time to get the rice on. I’m cooking with long grain and wild rice as I love adding extra textures and different amino structures. Wild rice isn’t a rice at all, it’s a grass and surprisingly high in protein. 

The chilli and rice should finish cooking at about the same time so drain off, dish up and enjoy tucking into a well earned, post walk meal. Vegan and gluten free just being one added bonus! 

Parsnip and Coconut Curry

The festive period is an excellent time to tuck into a winter veg favourite. Rather than roasting, mashing or souping this recipe uses the warmth and versatility of the parsnip to set off some excellent flavours. 

Start by warming a little coconut oil in a large pan. I use a Le Creuset casserole dish as it gives me the consistent heat and even cook I’m looking for. 

Add chopped red chilli, chopped garlic, minced ginger and a little chopped coriander the coconut oil and start to stir through. Then add parsnips diced to approx 1cm cubes. 

Saute off the parnsip a little to give it a softer texture then add drained, cooked chickpeas and sliced spring onions. 

Stir so the vegetables saute evenly in the coconut oil and spices. Then add fresh plum tomatoes, tomato puree and coconut milk. Turn the heat down to a medium setting and simmer for approximately 20 minutes, stirring occasionally. 

When cooked this dish is ideal served with rice to keep it gluten free!

Butter bean and wild rice stew

Sunday afternoon is, I’m pretty certain, made for slippers, a snuggle on the sofa and a big bowl of warming and filling stew. 

This stew has everything you need to make a Sunday afternoon perfect. 

Start with chopped red chilli, chopped garlic and cherry tomatoes. Add them to a large pan and start to heat on a medium setting. Add butter beans once the tomatoes start to soften. Then add a tin of chopped tomato aand continue to cook. 

Whilst the vegetables are simmering cook the wild rice. I’ve used a nice mix of wild and white rice as it gives a pleasant alternative texture between the two. Once cooked drain and rinse the rice. 

Add the rice, boiling vegetable stock and chopped parsley to the pan. Turn the heat down and cook for 30 – 40 minutes. 

Once cooked have a peek into the pan to see if the beans are soft and the stew is ready to tuck into. This is another perfect meal that is naturally gluten free and perfect for coeliacs and vegans. 

Sesame Crunch Noodles

I’m going through a real sesame phase and am enjoying sesame oil and seeds. This crunchy stir fry lightly cooks the vegetables making for a crisp and delicious meal. 

Start by soaking pad thai rice noodles in boiling water for about 5 minutes. Rice noodles are an excellent staple for coeliacs as it never feels like you are missing out. Keep the noodles soaking whilst you prepare and cook the veg. 

Warm a little sesame oil in a large wok and add chopped broccoli and slices of yellow pepper. Stir frequently to ensure even cooking. After 3 -5 minutes add chopped spring onions and sweetcorn and continue to stir fry for a further 3 – 5 minutes. Drain and then add the rice noodles. Season with gluten free tamari and continue to cook. 

Serve with toasted sesame seeds to add extra bite. I love the combination of crunchy vegetables in this vegan and coeliac friendly dish. 

Coriander and Lime Rice with Coconut Vegetable Curry

Happy Saturday. To celebrate I’m also going to enjoy a healthy Saturday with this delicious meal for my dinner. 

Start by preparing a simple curry base in a large sauce pan. I saute chopped onion, garlic and chilli in a small amount of vegetable oil at a medium-high heat. 

Whilst the onion and spices sizzle a little you can use the time to chop vegetables. I’m using celery and courgette. I really like celery but feel like it isn’t embraced in as many dishes as it could be. I love it in this as it soaks up all the flavours and adds a crisp and crunchy texture. 
Add the courgette and celery and reduce the heat to a low setting. Pop on the saucepan lid and continue to cook for 20 minutes. 

When the courgette and celery have softened as though they have been steamed add light coconut milk, coriander, fresh lime juice and spinach and continue to cook for a further 20 minutes or until the coconut milk has formed a light curry sauce. 

Preparing the rice to go along with this curry could actually not be simpler. I just add lime juice, chopped coriander and the squeezed out lime slices to the pan of rice whilst cooking (don’t forget to take thee slices out after!) The rice will become infused with the delicious flavours and  is the perfect accompaniment. 

Hope you enjoy my healthy, happy Saturday meal as much as I have. 

Roasted Vegetable Vegan Bowl

A good roast dinner is a staple in the UK so I’ve taken all the best (and all the cruelty free) bits of a Sunday roast and used it to make up a delicious bowl of gluten free veggies perfect for a vegan lunch!

Start by preparing the vegetables. Chop sweet potatoes and carrots into approximately 1cm wide slices. I leave the skin on as it adds extra flavour and nutrition. 

Then place into a baking tray and add a little oil. I use Fry Light Olive spray rather than oil as I think it produces as good a result with far fewer calories and fat. 

Seasoning is key. I use chopped sage, salt and pepper on the sweet potatoes and rosemary on the carrots. Place into a hot oven and roast for about an hour turning the vegetables half way through. 

Whilst the vegetables are roasting now is a great time to get some toasted chickpeas sorted. Again I use Fry Light Olive spray and add chopped garlic to a small frying pan. Add the chickpeas and sizzle for about 5 minutes. Then squeeze fresh lemon over the pan and continue to cook for a further 5 minutes. 

When all the vegetables are cooked start layering into a bowl. I start with a healthy base of spinach. High in vitamins and minerals spinach is a great super food. 

Add the roasted vegetables and enjoy a delicious Sunday lunch ideal for vegans and vegetarians alike. 

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.