Tag Archives: dairy free

Cocao Power Balls

You know those moments when you have a craving for chocolate? For me it is usually mid afternoon, that lull part of the day. Or just before teaching a class, when I need a pick-me-up and energy boost. So I created these beauties to help me, as I’m kind I thought I would share 😉 Now who wants one?

Dietitian UK: Cocao Power balls 2

Note: these are delicious and easy to make, but you do get messy hands!

Packed with nuts and dried fruit I find these great to grab 1 of as I’m on my way to teach a class. My children like them as part of their pudding calling them “chocolate balls”.

Miss K: “Mummy can I have more of those chocolate balls? I wasn’t sure about them on first bite but they are scrummy”

Shall I tell her they don’t actually have chocolate in them?

Dietitian UK: Cocao Power balls

Cocao Power Balls
Yields 8
A power packed healthy treat with that chocolatey hit.
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Prep Time
10 min
Prep Time
10 min
119 calories
17 g
0 g
5 g
3 g
1 g
31 g
1 g
8 g
0 g
4 g
Nutrition Facts
Serving Size
31g
Yields
8
Amount Per Serving
Calories 119
Calories from Fat 45
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 1mg
0%
Total Carbohydrates 17g
6%
Dietary Fiber 2g
10%
Sugars 8g
Protein 3g
Vitamin A
0%
Vitamin C
0%
Calcium
2%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 100g dates
  2. 75g nuts
  3. 60g oats
  4. 2 tsp cocao powder
  5. 1 tbsp water
Instructions
  1. Blitz the nuts in a coffee grinder or chop them into small pieces with a sharp knife. I use the nuts and seeds grinder on my Kenwood Chef. I used a mixed of walnuts, hazelnuts and cashews.
  2. Remove the nuts and place in a bowl.
  3. Now blitz up or finely chop the dates, add a splash of water if needed to help as they are sticky!
  4. Add to the nuts and mix in the cocao and a little water if needed to help it all bind. You can pop it in a stand mixer at this point and save your arms.
  5. Roll into small balls and you are done!
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calories
119
fat
5g
protein
3g
carbs
17g
more
Dietitian UK http://www.dietitianuk.co.uk/

Banana, Peanut Butter and Chocolate Chip Flapjack (WF, GF, DF).

It’s been a rainy summers week, so I felt the need to pimp up my own flapjack recipe to cheer us up. It’s a healthier take on a full fat, full syrup flapjack, perfect for a cuppa on a rainy day. What is even better is that I used peanut butter in it so my hubby won’t touch it 😉 I love using peanut butter in baking as it is lower in saturated fats, higher in the heart healthier monounsaturates and it also adds protein to help with satiety. The oats provide low glycaemic index carbs which can help stabilise blood sugars so also helping to keep you fuller for longer. It should provide for a healthy snack that will tide you over until your next meal.

Recipe creation for me provides an outlet for creativity and is almost a form of therapy as I switch off from “work” and get inspired by what is around me. It’s actually something I sometimes recommend to eating disorder clients, but they don’t have to eat it unless they want to. Often they love looking at recipes, love creating things and so being given the green light to go ahead and make things but not have to eat them can be quite releasing. 

So here is my latest flapjack. It’s a keeper. It is also wheat free, gluten free (if you use gluten free oats) and can be made dairy free if you use the right chocolate. GENIUS.

Dietitian UK: Peanut butter and choc flapjack

Banana, Peanut Butter and Chocolate Chip Flapjack
Yields 12
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Prep Time
10 min
Cook Time
25 min
Prep Time
10 min
Cook Time
25 min
167 calories
21 g
2 g
7 g
6 g
2 g
51 g
46 g
7 g
0 g
5 g
Nutrition Facts
Serving Size
51g
Yields
12
Amount Per Serving
Calories 167
Calories from Fat 63
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 2mg
1%
Sodium 46mg
2%
Total Carbohydrates 21g
7%
Dietary Fiber 3g
13%
Sugars 7g
Protein 6g
Vitamin A
1%
Vitamin C
3%
Calcium
3%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 200g oats (gluten free if needed)
  2. 100g peanut butter (I used a low sugar, low salt version)
  3. 80g chocolate chips or chopped up chocolate (Dairy free e.g. Booja Booja if needed)
  4. 2 mashed, over-ripe bananas
Instructions
  1. Mix it all together by hand or food mixer.
  2. Grease and line a baking tray.
  3. Spread it into the baking tray, so it is about 2cm thick.
  4. Bake at Gas Mark 5 for 25-30 minutes.
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calories
167
fat
7g
protein
6g
carbs
21g
more
Dietitian UK http://www.dietitianuk.co.uk/

Rhubarb Crumble Squares (GF, DF, WF).

We’ve just had a wonderful week away in France, where all the food was cooked for us. I love being cooked for. One of the days we had rhubarb crumble. Rhubarb is one of those fruits that I adore but don’t cook very often as the rest of the family are not as keen on it as I am. I love the tart flavour and the way it perfectly compliments custard, another of my favourite foods!

On coming back home we have all felt pretty exhausted. Such is the joy of a holiday and travelling with small children (one of whom did not sleep at all well all week). However after a week out of the kitchen and a week of no flapjack, my creative side was itching to get going. So instead of sitting on the sofa and dozing, like I should have done, I remembered a neglected bag of rhubarb in my freezer. It was literally shouting out to me cooked up into an oaty, crunchy, crispsy, chewy delight. I took inspiration from crumble, a rhubarb crisp recipe that came to me from childhood and my beloved flapjack.

This isn’t any ordinary flapjack. This is rhubarb cooked to a jam consistency, layered ontop of a soft oaty base, topped with crispy oaty bits. I’ll admit I was unsure about the peanut butter, but you know what? It works! Both my kids are instant fans, rhubarb is back on the menu!

A few shots of baking in action:

The rhubarb layer goes on.

Rhubarb Crumble Squares

Before Baking.

Dietitian UK: Rhubarb Crumble Squares before cooking

The finished product:

Dietitian UK: Rhubarb Crumble Squares

Rhubarb Crumble Squares
Yields 12
Naturally sweetened rhubarb on a soft oaty base with a crunchy oat crumble on top. No added sugars. Plenty of natural sweetness and wholegrain goodness.
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Prep Time
20 min
Prep Time
20 min
150 calories
21 g
16 g
6 g
6 g
1 g
71 g
48 g
7 g
0 g
4 g
Nutrition Facts
Serving Size
71g
Yields
12
Amount Per Serving
Calories 150
Calories from Fat 49
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 16mg
5%
Sodium 48mg
2%
Total Carbohydrates 21g
7%
Dietary Fiber 3g
14%
Sugars 7g
Protein 6g
Vitamin A
1%
Vitamin C
3%
Calcium
4%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Rhubarb filling
  1. 300g rhubarb in chunks (I used frozen)
  2. 2 tsp corn flour mixed with 2 tbsp water
  3. 100g dates
  4. 100ml water
For the oaty layer
  1. 200g oats
  2. 100g peanut butter
  3. 1 egg
Instructions
  1. Place the rhubarb in a pan over a medium heat. Let it start to release its juices and cook.
  2. Meanwhile finely chop the dates and add to the pan with 100ml water.
  3. Mix the cornflour with the 2 tbsp water and mix in.
  4. Allow it to all simmer away for 10 minutes, stirring frequently so the rhubarb breaks down and it all become a sort of jam.
  5. Whilst that cooks mix the oats with the peanut butter and the egg.
  6. Spread just over half of the layer on the base of a flapjack pan.
  7. Top with the rhubarb jam.
  8. Crumble the rest of the oat mixture over the top.
  9. Bake in the oven at Gas Mark 5 for 25-30 minutes.
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calories
150
fat
6g
protein
6g
carbs
21g
more
Dietitian UK http://www.dietitianuk.co.uk/

Rattatouille Recipe, my type of comfort food.

Rattatouille. There is something about it that just tickles my taste buds and makes me feel all warm inside. We usually grow a glut of courgettes in our garden so this becomes one of our courgette loving dishes and because it freezes well I always make a large batch. I know there are hundreds of variations on a theme out there, so here is just my usual variation.

It’s a low fat recipe but packed full of veggies, so counts for 2-3 of your 5 a day 🙂 

We serve our with either rice or pasta as a main meal, it also works well as a side dish to go alongside meat and fish.

Super Healthy Rattatouille Recipe. Gluten Free.
Serves 5
A super healthy rattatouille recipe that is cheap to prepare, goes with almost anything and freeze well. Win Win.
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168 calories
31 g
0 g
4 g
6 g
0 g
566 g
28 g
18 g
0 g
3 g
Nutrition Facts
Serving Size
566g
Servings
5
Amount Per Serving
Calories 168
Calories from Fat 36
% Daily Value *
Total Fat 4g
6%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 28mg
1%
Total Carbohydrates 31g
10%
Dietary Fiber 12g
48%
Sugars 18g
Protein 6g
Vitamin A
51%
Vitamin C
182%
Calcium
7%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp rapeseed oil
  2. 2 onions
  3. 3 cloves garlic
  4. 2 aubergines
  5. 4 courgettes
  6. 2 peppers
  7. 2 x 400g tins of chopped tomatoes
  8. 2 tsp sugar
  9. 2 tbsp tomato puree
  10. 2 tbsp balsamic vinegar
  11. 2 large handfuls of fresh herbs or 2 tsp mixed dried herbs
Instructions
  1. Chop all of the vegetables.
  2. Saute the onions in the oil then add the garlic.
  3. Add the aubergines, peppers and courgettes and cook for a couple of minutes.
  4. Now add the the chopped tomatoes, sugar, tomato puree. Allow it to simmer for 10 minutes and let the sauce start to reduce.
  5. Add in the balsamic vinegar and herbs and simmer for another 10 minutes.
  6. Season and serve.
Notes
  1. Freezes really well and even taste great as a topping on toast or rice cakes!
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calories
168
fat
4g
protein
6g
carbs
31g
more
Dietitian UK http://www.dietitianuk.co.uk/

Sunshine Bars, super healthy goodness in a bar.

These healthy, delicious oaty bars have to make you smile, packed full of fruit, seeds and with only 1 tbsp oil and 1 tbsp honey in the whole recipe, these really are a healthy alternative to a sugar laden flapjack.

They are gluten free (as long as the oats are gluten free of course), wheat free and dairy free too.

I baked these on slightly grey, possibly trying to rain, Bank Holiday Saturday and you know what, straight after they came out of the over the sun came out, little bars of sunshine they are 🙂

These would be great for lunchboxes, as breakfast bars or keep them handy when you need a snack and they will hopefully keep your hands out of the biscuit box.

 

Sunshine Bars
Yields 12
A healthy, fruit, oaty bar packed with goodness, great for packed lunches, snacks or as an on the go breakfast.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
194 calories
35 g
0 g
5 g
4 g
1 g
73 g
3 g
18 g
0 g
4 g
Nutrition Facts
Serving Size
73g
Yields
12
Amount Per Serving
Calories 194
Calories from Fat 46
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 3mg
0%
Total Carbohydrates 35g
12%
Dietary Fiber 4g
17%
Sugars 18g
Protein 4g
Vitamin A
4%
Vitamin C
5%
Calcium
3%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 200g oats
  2. 100g apricots
  3. 100g dates
  4. 150g raisins
  5. 25g sunflower seeds
  6. 20g linseeds
  7. 2 tbsp oil
  8. 1 tbsp honey
  9. 2 mashed bananas
Instructions
  1. Preheat the oven to Gas Mark 5, grease and line a flapjack tin.
  2. Chop the apricots and dates.
  3. Mix the oats, dried fruit, sunflower seeds and linseeds together.
  4. Mash the bananas in a seperate bowl, add these to the mixture along with the oil.
  5. Heat the honey for 20 seconds in the microwave and add to the mix.
  6. Spoon into the tin and bake for 25-30 minutes. Cover for half of this time with foil or baking parchment to prevent the top layer of fruit burning.
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calories
194
fat
5g
protein
4g
carbs
35g
more
Dietitian UK http://www.dietitianuk.co.uk/

 

Imam Bayildi (Baked Aubergine Heaven) Gluten and Dairy free.

I love aubergines. Which is an odd thing because as a child I hated them, how tastes and times change. This recipe is a particular favourite of mine, not just because it is fragrantly spiced, softly spreadable and tinglingly tasty….but also because of the style of eating. I am one of those types who likes to eat with her fingers so this meal is perfect. What is hilarious, is when my oh so well brought up husband tries to eat it with a knife and fork, now that’s just silly 😉

This recipe takes about 15-20 minutes to prepare the aubergine, then if you make the flatbreads whilst the aubergines bake you can be all ready to eat within an hour of starting. So it’s not super quick, but you could cheat and buy flatbread instead or use pitta.

 

Dietitian UK: Imam Bayildi
Dietitian UK: Imam Bayildi

 

Recipe (serves a family of 4):

Imam Bayildi

2 large aubergines (half a large aubergine does 1 adult in our house)

1 tbsp olive oil

1 onion, diced

3 cloves garlic, chopped

1 x 400g tin chopped tomatoes

2 tsp cumin

1 tsp coriander

1 tsp cinnamon

1 tbsp tomato puree

1 tsp sugar

dash lemon juice

 

Preheat the oven to Gas Mark 4.

Cut the aubergine in half and use a spoon to remove the flesh, leaving a cavity. Chop up the aubergine flesh.

Heat the oil in a pan and cook the onion for a couple of minutes, then add the garlic and aubergine.

Now add the tomatoes, puree, spices, sugar and lemon juice. Season and let it simmer.

Place the aubergine skins on a baking tray, spoon the mixture back into the skins and drizzle with a little olive oil.

Bake for 30 minutes at Gas Mark 4.

 

FlatBreads:

150g rice flour

2 tbsp dessicated coconut or grated coconut

Water

 

Mix the rice flour and coconut together in a bowl.

Add the water bit by bit and mix to form a dough. I find this easiest after a while to do on a worksurface.

Using a floured surface divide the mixture into 6-8 pieces.

Use the palm of your hand and fingers to flatten each piece to a round.

Cook in a dry pan for a few minutes on each side, the flatbreads should look mottled.

 

Serve the aubergine with flatbreads, use the flatbread to scoop it out or spread it on. Get messy and enjoy.

 

 

Mulled Wine Gravy.

Who doesn’t love a bit of gravy with their roast dinner? Being Wheat intolerant  and liking homemade food I stay away from gravy granules and make my own. This week we had some leftover mulled wine and a last minute decision to add it to the gravy turned out to be a very good one. The end result was something a little Christmassy and very tasty.

Recipe:

  • Put 1 heaped tbsp of flour into a saucepan and mix with 50ml cold water. (I used Bezgluten’s universal gluten free flour).
  • Add 100ml hot water from the kettle, a bay leaf, dried mixed herbs, and either stock or if you are roasting meat, some meat juices.
  • Let this come to the boil, then reduce to a simmer.
  • Add mulled wine to thin to the right consistency and season to taste.
Dietitian UK: Mulled Wine Gravy
Dietitian UK: Mulled Wine Gravy

Go on…try it out with your next roast.

 

Quick, Simple, Fresh and Tasty Mushroom Pasta Sauce

So what do you do when you look in the fridge and see a large punnet of mushrooms that are about to go past their best? You make this! It’s a quick, easy and tasty dish that you can rustle up with ease and with the knowledge it’s healthy too. Plus it’s Wheat free, Gluten Free, Dairy Free and great for getting those veggies into little ones 😉

Recipe (Serves 2 plus toddler):

1 tbsp oil

2 tbsp flour (I used rice flour)

200ml white wine

500g mushrooms

200ml water

Mixed Herbs

Seasoning

  • Heat 1tbsp oil in a pan, remove from the heat and stir in the flour until it resembles breadcrumbs.
Dietitian UK: Mix Rice flour and oil to resemble breadcrumbs
Dietitian UK: Mix Rice flour and oil to resemble breadcrumbs
  • Add half the white wine and stir well to make a sauce free of lumps.
  • Place it back on the heat and gradually add the rest of the wine – do not stop stirring!
  • Add the mushroom and keep on a medium heat, the mushrooms will release water as they cook.
Dietitian UK: Cooking the Mushroom Sauce
Dietitian UK: Cooking the Mushroom Sauce
  • When the mushrooms have cooked down a little add some of the water, the amount you need will depend on your mushrooms.
  • Add mixed herbs (fresh parsley would be amazing) and season well. Leave it to simmer for 10 minutes.
  • Serve with pasta. Nom Nom.
Dietitian UK: Mushroom Pasta Sauce
Dietitian UK: Mushroom Pasta Sauce

 

Now of course you could finish this with cream……but that’s just not my way 😉 Enjoy and let me know your variations by commenting below…

 

Gluten Free, Wheat free Banana and Choc Chip Cake.

It’s been a hard few days….I fancied cake. Being a wheat intolerance, lover of all thing healthy, dietitian type, going to the shop was not an option. So I embraced the baking love and created this beauty.

 

Dietitian UK: Gluten Free, Wheat Free, Banana and Choc Chip Cake
Dietitian UK: Gluten Free, Wheat Free, Banana and Choc Chip Cake

I’ll be honest, I wasn’t sure if it would work….but it did, the big bonus, it took about 10 minutes to whip up. I really should have more faith in myself!

Recipe:

1 cup Rice flour

1 cup Gluten free blend (I used Doves Farm)

1 tsp baking powder

1 tsp xanthum gum

2 tsp cinnamon

1/2 cup brown sugar

1/2 tsp vanilla extract

1/3 cup rapeseed oil

3 eggs

1 handful of chocolate chips

 

Mix the dry ingredients first, then add the eggs and oil.

Pour into a well greased and lined loaf tin.

Sprinkle the top with chocolate chips.

Bake at Gas Mark 5 for 35 minutes.

 

I used frozen, defrosted bananas. Whenever I have bananas going a bit over-ripe I stick them in the freezer for baking purposes. For example we often make our famous flapjack.

Next time I’m going to stir the chocolate chips through, they were kind of an afterthought….but a pretty tasty one!

Get baking guys 🙂

Gluten Free Lasagne, homemade including the pasta.

One thing I know a lot of gluten free people miss is great tasting lasagne. Real comfort food that tastes so good, you don’t have to miss out any longer!

Today I decided to set about making a gluten free/wheat free lasagne completely from scratch, feel free to adapt this recipe and use bought lasagne sheets if you want.

I was inspired by a packet of BezGluten flour, having never used this flour and with it being new to the UK I was keen to give it a go and it looked good for pasta making to me. Here is the flour:

Bezgluten Dumpling/Pancake/Pasta Flour

Pasta Recipe:

200g gluten free flour (I used Bezgluten dumpling/pancake/pasta mix)

2 eggs

Drizzle of olive oil (about 1tbsp) and a drizzle of water (about 1tbsp)

Weigh out the flour, make a well in the centre and break in the eggs. Beat the eggs  and then start to combine into a dough. Use a little of the oil and water to help combine the mixture if it is a little dry. Once it is mixed cover with a damp tea towel and set aside.

You can use this pasta recipe for all kinds of things, I decided to try a lasagne today and it was delicious. The mix made enough for a lasagne for 4 people with a little dough left over which I have in the fridge for tomorrow.

Break the eggs into a well in the flour
Break the eggs into a well in the flour
Pasta Dough
Pasta Dough
Dietitian UK: Homemade Gluten Free Lasagne

Roll the pasta out either using a rolling pin or a pasta machine. Call me greedy but I like to use both, so I start with the rolling pin and then pass the dough through the pasta machine. Break off about 1/4 of the dough and keep the rest covered with the damp tea towel. Roll out to a couple of millimetres thick. To get a nice silky pasta you’ll need to do this several times. Sprinkle the dough with a little gluten free flour each time to prevent it from sticking, once you have rolled it thinly, fold it in half, then in half again and roll it out again.

Dietitian UK: Rolling out the pasta dough
Dietitian UK: Rolling out the pasta dough

Then slice the pasta into sheets that will fit your lasagne dish. Layer the pasta over your mince mixture and top with the white sauce (recipes below).

Dietitian UK: Layering up the lasagne sheets
Dietitian UK: Layering up the lasagne sheets
Dietitian UK: Lasagne layering in progress
Dietitian UK: Lasagne layering in progress

 

 

 

 

 

 

 

 

 

 

 

Mince Recipe:

There are so many great bolognaise recipes out there and any of these will do, here’s how I made mine.

Dry cook 500g lean mince in  a pan, it will release it’s own fat to cook in. Strain some of the excess fat off and then add an onion and 2 cloves of garlic, cook gently. Add 1 tin of chopped tomatoes and 2 tbsp tomato puree and 200ml stock (I used homemade chicken stock you could use a gluten-free stock cube plus water), let it simmer whilst you chop up 3 large carrots, a large handful of mushrooms and 1 pepper. Chop these fairly small and then add to the pan. Season with pepper and mixed herbs. I also add balsamic vinegar, 1 tsp sugar and a glug of red wine.

White Sauce:

Pour 2 tbsp rapeseed oil into a pan and heat, add 2 tbsp gluten free flour. Mix well and quickly add a little milk. Remove from the heat and stir to make a runny paste. Add some more milk and place back on a moderate heat, stirring continuously. I make my white sauce from half milk and half water, adding the liquid as it is needed. Keep stirring or whisking to prevent lumps and check the heat is not too high or it can burn. You want a consistency like double cream, so fairly thick but still pourable.

To make this dairy free use rice milk or soya milk instead.

Dietitian UK:  White Sauce
Dietitian UK: White Sauce

Layer up your lasagne with the gluten free pasta sheets and sprinkle a little cheese on the top (omit the cheese for a dairy free version) and cook at Gas Mark 4/200 C for 40 minutes.

Dietitian UK: the cooked lasagne
Dietitian UK: the cooked lasagne

Enjoy with a green salad and maybe a cheeky glass of wine!

Dietitian UK: Homemade Gluten Free Lasagne
Dietitian UK: Homemade Gluten Free Lasagne