Tag Archives: recipe

Gluten Free Healthier Chocolate and Beetroot Brownies.

Chocolate Brownies, what’s not to love? I actually can’t eat rich foods, so these babies hit the spot for me on more than one level. They are healthier as I’ve cut down the butter and chocolate, they have lower in sugar, gluten/wheat free and they contain beetroot plus prunes.

Today was one of those days when I was in need of a pick me up. Tired after a busy week, 32 weeks pregnant with an active toddler to amuse and a husbnad at work. So I did what I do when I’m tired…. I got busy in the kitchen. I fancied chocolate and we had some leftover beetroot in the fridge, it reminded me of a chocolate and beetroot cake someone had made once, so after a quick peek at Pinterest I set about adapting my Chocolate and prune Brownie recipe.

The end result – AMAZING. These came out a whole heap better than I had expected. I tested them on the hubby who pulled a bit of a face until he bit into one, then gave it a 9/10. It’s taken a fair amount of will power for us not to eat all of them in one evening ๐Ÿ˜‰

Dietitian UK: Gluten Free Chocolate and Beetroot Brownies

Chocolate and Beetroot Brownies (Gluten Free)
Yields 12
Gluten free, Chocolate and Beetroot Brownies - a healthier take.
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153 calories
21 g
40 g
7 g
3 g
4 g
55 g
26 g
3 g
0 g
2 g
Nutrition Facts
Serving Size
55g
Yields
12
Amount Per Serving
Calories 153
Calories from Fat 65
% Daily Value *
Total Fat 7g
11%
Saturated Fat 4g
21%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 40mg
13%
Sodium 26mg
1%
Total Carbohydrates 21g
7%
Dietary Fiber 3g
10%
Sugars 3g
Protein 3g
Vitamin A
6%
Vitamin C
1%
Calcium
4%
Iron
9%
* 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. 50g butter
  2. 75g dark chocolate
  3. 100g rice flour
  4. 50g cocoa powder
  5. 1 tsp baking powder
  6. 100g prune puree
  7. 175g beetroot
  8. 2 eggs
Instructions
  1. Weigh out the butter and chocolate, then melt either in the microwave or over a pan of boiling water.
  2. Weigh out 75g prunes, add 50ml water and pulse to make a puree in a food processor. Then remove and set aside.
  3. Mix the flour, cocoa powder and baking powder together.
  4. Add in the melted butter and chocolate.
  5. Next mix in the prune puree along with the chopped beetroot.
  6. Add the eggs one at a time.
  7. Place into a greased baking tray and level off the top.
  8. Bake at Gas Mark 4 for 30 minutes.
beta
calories
153
fat
7g
protein
3g
carbs
21g
more
Dietitian UK http://www.dietitianuk.co.uk/

Va Va Vroom Vegetable Fajitas

This week I haven’t managed to blog much as the toddler has been sick, not sleeping much and in my bed. Sleep deprivation and a need for many mummy cuddles balanced around work has been a real juggle!

Today she has definitely been on the mend, which has given me some more time to get back into the kitchen. I had been sent some Gluten Free, Wheat Free Wraps to try and had been waiting for the right moment to knack up some fajitas. Today was it.

Fajitas are a firm favourite with by husband, but being wheat intolerant it requires a bit of effort on my behalf as I have to make my own wraps, having some ready made made it ten times easier. I really enjoyed them and the toddler took great delight in eating hers, making them into boats and planes – apparently she has my imaginative streak. They are also super healthy if you serve them with Greek yoghurt instead of sour cream and are a great way to get your veggies in!

We served these with wheat free wraps for myself and normal wraps for the rest of the family. Finger licking good, even if i do say so myself. 

Dietitian UK: Vegetable Fajitas

Vegetable Fajitas
Serves 4
A delicious and simple vegetable fajita recipe that is wheat and gluten free.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
115 calories
17 g
0 g
5 g
5 g
0 g
324 g
19 g
9 g
0 g
4 g
Nutrition Facts
Serving Size
324g
Servings
4
Amount Per Serving
Calories 115
Calories from Fat 40
% Daily Value *
Total Fat 5g
7%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 19mg
1%
Total Carbohydrates 17g
6%
Dietary Fiber 5g
20%
Sugars 9g
Protein 5g
Vitamin A
61%
Vitamin C
183%
Calcium
5%
Iron
9%
* 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. 1tbsp rapeseed oil
  2. 1tsp cumin
  3. 2 tsp paprika
  4. 1 tsp coriander
  5. 1 large onions
  6. 3 cloves garlic
  7. 2 peppers
  8. 200g mushrooms
  9. 2 courgettes
  10. 1 lime, juiced
  11. 200g chopped tomatoes
  12. 1tbsp red wine vinegar
  13. Fresh or dried thyme and oregano
Instructions
  1. Heat the oil in a large pan or wok, add the onion and cook for a few minutes then add the garlic and spices.
  2. Allow the spices to cook for a few minutes.
  3. Now add the chopped tomatoes and let it simmer and reduce for a few minutes.
  4. Add the chopped vegetables (thin strips works best) and simmer.
  5. Then add the lime juice and red wine vinegar.
  6. Finally when it is all looking cooked add the herbs.
  7. Serve with wraps, low fat Greek yoghurt and guacamole.
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calories
115
fat
5g
protein
5g
carbs
17g
more
Dietitian UK http://www.dietitianuk.co.uk/
What’s your favourite Mexican meal?

 

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 ๐Ÿ˜‰

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.

 

 

Making Fresh Gluten/Wheat Free Pasta

Back in the days when I could eat wheat I loved fresh pasta. It was a quick, easy meal that delighted my taste buds. I even got given a pasta machine by my mother-in-law one Christmas so I could make my own. Typically shortly after that I found out I couldn’t eat wheat. Boo.

I’ll admit, I didn’t venture into making my own wheat free pasta until a year ago, I so wish I had played around with this earlier as it really is easy. Literally flour in a bowl, add eggs, a drizzle of oil, mix. Roll, cut and cook. So simple a toddler could do it…..

 

Why not try my Buckwheat Ravioli Recipe Pasta Recipe, my Courgette Lasagneย or make the meat Lasagne.

 

 

C is for Cake, Christmas and Calm.

Christmas this year is going to be a bit different for us. We have friends staying for about 3 weeks, which is lovely, especially as they are more than happy to play toddler games and babysit.

For Christmas itself we are deserting our friends and going on a large family holiday to Marrakesh, which means Christmas in a hotel. Sounds pretty glam doesn’t it. However I’ll admit that part of it fills me with a certain dread – what will the food be like, will it cater for me as a “wheat free, can’t tolate much fat, can’t eat much food at breakfast” type of weirdo? I have a digestive condition that really affects my eating, so for me planning and preparation are key.

In my case I have….. rice cakes, cereal bars, dried fruit, nuts….. plus food for the toddler too as she’ll be wanting to share some of mummies.

I know we are away for actual Christmas, but that hasn’t stopped me getting into the fun of it all. I LOVE this time of year. Literally I love ย it. Fortunately I also have a toddler who is embracing the Christmas season, here she is helping decorate our wheat free Christmas cake. It’s a “Twinkle Star” cake, partialy decorated in the way it is as she attacked it with a star shaped cutter when I turned my back ๐Ÿ˜‰ Gotta love her creative spirit. Here is the recipe in case you missed it.

Dietitian UK: rolling out the marzipan
Dietitian UK: rolling out the marzipan – my smiling face!
Dietitian UK: It's serious stuff this cake decoration.
Dietitian UK: It’s serious stuff this cake decoration.

 

Hoping you all have a fabulous Christmas and look forward to sharing 2013 with you.

Red Onion Marmalade

There are some things in life that just work together. Rice and curry, rhubard and custard, scones and jam and one of my favourites: Cheese and Chutney. Earlier this year I made the most delicious Sri-Lankan Spiced Plum Chutney which has definitely aged beautifully. Today inspired by a pile of red onions I got up early (thanks to the little one) and we set about making this delight. It’s pretty quick to make and only has a few ingredients (if you have the onions you’ll probably have the rest too).

We’ve made ours as Christmas gifts. I’m planning on making a few homemade hampers for friends: chutneys, jam, biscuits and truffles perhaps. Makes a great present for anyone on a special diet as it’s gluten free, wheat free, egg free and nut free ๐Ÿ˜‰

Recipe:

9 red onions

4 cloves garlic

dried thyme

50g butter

1 tbsp olive oil

4 tbsp white wine vinegar

4 tbsp balsamic vinegar

4 tbsp white sugar

4 tbsp dark brown sugar

Salt

 

  • Peel and quarter the onions, peel the garlic, then either finely chop or use a food processor to do this for you.
Dietitian UK: Chopping red onions for Red Onion Marmalade
Dietitian UK: Chopping red onions for Red Onion Marmalade
  • Heat a large pan, add butter and oil, then cook the onions and garlic for 5 minutes.
  • Add the vinegar and sugar, stir well and bring to the boil.
  • Reduce the heat to a simmer and leave for about 30 minutes until it thickens.
  • Taste – add more sugar/vinegar to taste and add salt to taste.
  • Pot up in sterlised jars. These quantities made about 6-7 jars.
Dietitian UK: Red Onion Marmalade
Dietitian UK: Red Onion Marmalade
Although this can be eaten straight away it’s a lot better if you keep it a couple of weeks first. I can’t wait to eat mine!

 

 

Aubergine Bake for an Aubergine Addict.

It’s no secret that I LOVE a good bargain, last week I picked up Aubergines for 10p, yes you read that right. I’d been saving them and ruminating in my mind about what I should do with them and then got inspired by a chef friend. So here is my aubergine bake.

Ingredients (serves 4):

2 aubergines

1.5 tins chopped tomatoes

3 cloves garlic

1 onion

1 stock cube

1 tbsp tomato puree

1 tsp sugar

Dried mixed herbs

Mozerella

 

Recipe:

  • Slice aubergines lengthways into long slices. Drizzle with a little oil and then cook on a griddle pan or under the grill for a few minutes on each side.
Dietitian UK:  Griddled Aubergines
Dietitian UK: Griddled Aubergines
  • Whilst the aubergines cook, put the tins of chopped tomatoes into a pan with garlic, chopped onion, dried mixed herbs, ย stock cube (gluten free if required), ย tomato puree, sugar and plenty of black pepper.
  • Bring to the boil and simmer the sauce for 15 minutes so it reduces and thickens.
  • Spread a layer of aubergine in an ovenprood dish, top with the sauce and then repeat the layers – a bit like a lasagne.
  • Finally top with mozzerella.
  • Bake for 30 minutes at Gas Mark 5.
Dietitian UK: Aubergine Bake
Dietitian UK: Aubergine Bake
  • Serve with pasta and a green salad. YUM.
What’s your favourite Aubergine recipe? Please let me know, I’m an aubergine addict!

 

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 ๐Ÿ˜‰

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 ๐Ÿ˜‰ Enjoy and let me know your variations by commenting below…

 

Easy Peasy Baked Apples

Evenings. They can be those times when you just fancy a sweet treat. Perhaps it’s been a tough day, perhaps it’s the fact the kids are in bed and you have time to yourself, perhaps you’ve been working out and need a snack. You know the feeling.

This also makes an ideal pudding – great for family mealtimes.

Here’s one of my winter warmers, it’s super quick, filling and satisfying, plus you can make all kinds of variations on a theme. Go get creative and let me know what you come up with. I need inspiration too ๐Ÿ˜‰

Recipe:

    • Cut the core out of the apple – I place it on a chopping board and hack with a knife, but use an apple corer if you have one.
    • Fill the centre with rasins, cinnamon and whatever else you fancy.
    • Microwave for 1 minute.
    • Top with custard and reheat then EAT.
    • Dietitian UK: Baked Apple - stuff it with raisins then microwave
      Dietitian UK: Baked Apple – stuff it with raisins then microwaveDietitian UK: Baked Apple with raisins and custard.Dietitian UK: Baked Apple with raisins and custard.

 

Contains 1-2 portions of fruit, fibre and calcium from the custard.

Gluten free carrot cake, a healthy version.

I must admit I don’t have that much of a sweet tooth. It’s savoury things that get my tastebuds tingling. However with a glut of carrots eyeing me up from the vegetable rack and a frustrating day, I decided it was time to hit the kitchen and get my “bake on”. Cooking for me is one of my ways of relaxing.

I’ve never made a gluten free carrot cake, so this was a test of my brain cells, pulling apart a few other recipes and adapting things to make a healthier version. I’m all for cake, but I’m not into too much sugar or fat and prefer a moist, light texture. So I went for plenty of carrots and mixed up my flours for texture.

The result was suprisingly good (I really should expect more of my baking and not be so suprised). It’s light, it’s cakey, its moist, it cuts well, it holds together well, it’s tasty and it looks good, I really like the colour. You know what? I think I may be getting the hang of this ๐Ÿ˜‰

If you like your cakes with icing and more sweetness then feel free to knock up a cream cheese frosting to go on this, I didn’t as that’s not my bag.

Recipe:


150g ground almonds

350 cornmeal

150g sugar

4 eggs

500g grated carrots

80ml rapeseed oil

1 tsp vanilla extract

1 tsp baking powder

1 tsp cinnamon

1 tsp mixed spice

  • Mix the ground almonds, cormeal and sugar together. Then beat in the eggs and oil.
Dietitian UK: Gluten Free Carrot Cake Mix
Dietitian UK: Gluten Free Carrot Cake Prepped
  • Add the grated carrot and mix. ย I then put this in my food processor so the carrot was broked down further.
Dietitian UK: Gluten Free Carrot Cake Mix
Dietitian UK: Gluten Free Carrot Cake Mix
  • Add the vanilla extract, baking powder, cinnamon and mixed spice.
  • Pour into a well greased and lined cake tin.
  • Bake at Gas Mark 4 for 50-60 minutes.
  • Enjoy with a cup of tea!
Dietitian UK: Gluten Free Carrot Cake
Dietitian UK: Gluten Free Carrot Cake

Next time I’d add some raisin into this and perhaps some chopped nuts.