Tag Archives: Wheat Free

A healthier cake – Courgette and sultana (wheat and lactose free).

Each year my love of growing vegetables, well grows. I had a dad who had very green fingers and grew a lot of the vegetables for the small hotel my parents ran. In the summer months our bath water was often emptied by buckets into the vegetable patch! My Sri-lankan grandmother has the greenest fingers in the family. Her windowsills were often covered in seedlings and she would disappear into the garden at mealtime to pick “greens” to make into a family favourite dish. A meal of rice and curry is not right without “greens”. 

One of my first successes was courgettes. Most years I get a good crop, apart from last hear but I blame the baby for that 😉

This year however I have 2 plants that are exploding with monster courgettes and a bountiful supply is on its way.  Follow my instagram stories for pics of the garden and how I cook them.

Personally I love courgettes. Roasted, in a stir fry, ratatouille, on pizza…. only issue is that Miss K and the J boy are not so keen. So it’s been a season of finding ways to encourage them to eat them. I don’t like to hide vegetables so I do tell them it’s in there, once they have tried some. Here are my top ways that they like and eat:

  1. Courgette cake. This has gone down so well. I’ve been making it and freezing it. Recipe below. 
  2. Courgetti. Not because we want to be on trend but because it works. Spiralising courgette, cooking with garlic and lemon juice is a winner. 
  3. Grated courgette in bolognaise, risotto or pretty much any dish!
  4. Roasted and blended with tinned tomatoes for a pasta sauce. 

Hubby and I love a courgette curry so that’s also on the menu but I have to make the children something different on those nights! 

So here is a lovely courgette cake recipe. You really won’t taste the courgette and I’ve lowered the sugar content for you too, it works out at 3g sugar per slice but some of this is the yoghurt and courgette.  Per 100g it is 3.6g sugar so a much healthier alternative to many other cakes. 

I made this for a family party recently and it went down really well! 

Courgette and Sultana Cake (Wheat and Lactose Free)
Serves 12
Easy to make, reduced sugar recipe and includes plenty of yummy courgette.
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Prep Time
15 min
Prep Time
15 min
177 calories
22 g
31 g
8 g
4 g
1 g
82 g
68 g
3 g
0 g
6 g
Nutrition Facts
Serving Size
82g
Servings
12
Amount Per Serving
Calories 177
Calories from Fat 70
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 31mg
10%
Sodium 68mg
3%
Total Carbohydrates 22g
7%
Dietary Fiber 1g
5%
Sugars 3g
Protein 4g
Vitamin A
2%
Vitamin C
9%
Calcium
3%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Wet ingredients
  1. 350g courgette
  2. 2 eggs
  3. 85ml rapeseed oil
  4. 2 tbsp natural yoghurt
  5. 1 tsp vanilla extract
Dry Ingredients
  1. 300g plain wheat free flour (I used Aldi's own brand)
  2. 1 tsp cinnamon
  3. 1 tsp mixed spice
  4. 1/4 tsp nutmeg
  5. 1/2 tsp bicarbonate of soda
  6. 1/2 tsp baking powder
  7. 140g sultanas
Instructions
  1. Grate the courgette.
  2. Preheat the oven to gas mark 4. Grease and line a loaf tin.
  3. Mix together all the wet ingredients.
  4. Add the flour and carefully mix in.
  5. Now add the remaining dry ingredients and mix.
  6. Pour into the loaf tin and put in the oven.
  7. Bake for 20 minutes uncovered and then cover the top with foil to prevent it burning.
  8. This cake takes 30-40 minutes in my oven, I recommend checking it by inserting a skewer and seeing if the bottom is cooked. You don't want to have the bottom too soft (I've made that mistake for you!).
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calories
177
fat
8g
protein
4g
carbs
22g
more
Dietitian UK http://www.dietitianuk.co.uk/

What are your favourite courgette recipes?

Courgette and Chickpea Burgers

I’m forever loving the idea of veggie burgers but am often disappointed by the result. You know what I mean… they fall apart or just look disappointing. In the back of my brain I have this memory of the burgers I used to eat when I was vegetarian as a teenager. In my head they were delicious, not homemade, but delicious and that is one of my benchmarks. My other benchmark is the burger they make in a cafe we sometimes end up at – a portabello mushroom with halloumi cheese and spinach. Just the most perfect combo.

So after a holiday I’ve come back inspired to try out new recipes and the veggie burger idea was back. Taking a few hints from the River Cottage guys these burgers not only tasted good,  held together well and were completely eaten, but my small people also had fun helping to make them. GENIUS. Get the kids to do the dirty work 😉

Here is the recipe. It’s a great way to get your veggies in. I’ve worked it out as being 1 portion of vegetables per burger, if you make them large. This recipe made 8 and I served 2 per adult, 1 per child, but my 5 year old and husband came back for seconds!

Here are the burgers before and after cooking:

Dietitian UK: Courgette and Chickpea Burger 2

Dietitian UK: Courgette & Chickpea Burgers 1

 

Courgette and Chickpea Burgers
Serves 4
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Prep Time
15 min
Prep Time
15 min
236 calories
38 g
47 g
5 g
12 g
1 g
193 g
49 g
6 g
0 g
3 g
Nutrition Facts
Serving Size
193g
Servings
4
Amount Per Serving
Calories 236
Calories from Fat 41
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 47mg
16%
Sodium 49mg
2%
Total Carbohydrates 38g
13%
Dietary Fiber 9g
35%
Sugars 6g
Protein 12g
Vitamin A
66%
Vitamin C
36%
Calcium
7%
Iron
20%
* 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. 2 medium courgettes (400g)
  2. 1 large carrot, peeled
  3. 2 cloves garlic
  4. 5 large radishes or 1/2 onion
  5. 100g dried chickpeas, soaked and cooked or 200g tinned (drained and rinsed)
  6. 100g oats
  7. 1 egg
  8. 1 large handful fresh herbs
  9. 1 tsp cumin
  10. 1 tsp ginger
  11. 1 tsp coriander
Instructions
  1. Use a food processor to grate the veggies.
  2. Now add the chickpeas and process to a thick paste.
  3. Add the oats, egg, herbs and spices for a quick blast in the food processor.
  4. Use your hands to shape into patties.
  5. Heat 1 tbsp oil in a pan and cook them for a few minutes each side. I pressed them down in the pan to make them thinner and a better shape.
  6. Transfer to the oven for 10-15 minutes at gas mark 5.
  7. Serve with homemade potato wedges and a side salad.
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calories
236
fat
5g
protein
12g
carbs
38g
more
Dietitian UK http://www.dietitianuk.co.uk/

Salmon and Kale Bombs.

Recently I was very pleased to be passed on some kale. A fair amount of kale that needed using quick, so we’ve been going a bit kaletastic. 

Salmon and kale = one of those winning combo’s in my mind. It turns out the small people agreed with me and hoovered up their dinner. One happy mummy as they got a whole heap of goodness from this meal. This was also our first meal eating al-fresco this year. Love love love. 

It always surprises me that the J-boy who is not always the keenest vegetable eater will happily eat his greens when mixed into meals. If you have a child who isn’t keen on veggies then try this out on them. Sometimes having your veggies on the side makes them harder to eat, so I tend to incorporate them into as many main meals as I can and then add some on the side too.

Kale:  Packed with vitamins C and A (1 cup provides over 200% of the RDA for vitamin A and over 100% of vitamin C), also providing calcium, vitamin B6 and some iron. Kale contains the powerful antioxidants beta-carotene, quercetin and kaempferol. These have numerous health benefits including fighting cancer, oxidative damage to the body, anti-inflammatory and anti-ageing. 

Salmon: Omega 3’s, one of the unsung heroes of our diets. These can help protect against heart disease, play a role in helping treat depression and are important for the development of a baby. You want to be including these in your meal plan 1-2 times a week if possible, once only if you are pregnant. Oily fish are the best known source but linseeds, walnuts and tofu are some alternatives.

Sesame seeds: High in calcium and iron content, magnesium and B6. I included these for the texture and the calcium and iron content as I am in the late stages of pregnancy so always thinking about keeping my iron and calcium stores up. Call me paranoid….

Dietitian UK: Salmon and kale bombs

Salmon and Kale Bombs
Serves 4
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Prep Time
20 min
Cook Time
20 min
Prep Time
20 min
Cook Time
20 min
592 calories
7 g
238 g
24 g
83 g
4 g
400 g
465 g
1 g
0 g
11 g
Nutrition Facts
Serving Size
400g
Servings
4
Amount Per Serving
Calories 592
Calories from Fat 213
% Daily Value *
Total Fat 24g
37%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 5g
Cholesterol 238mg
79%
Sodium 465mg
19%
Total Carbohydrates 7g
2%
Dietary Fiber 1g
6%
Sugars 1g
Protein 83g
Vitamin A
170%
Vitamin C
101%
Calcium
17%
Iron
17%
* 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. 4 salmon fillets
  2. 100ml milk
  3. 200g kale chopped very fine
  4. 1 medium egg or 2 small
  5. 2 tbsp chopped chives
  6. black pepper
  7. gluten free/wheatfree breadcrumbs
  8. sesame seeds
Instructions
  1. Place the salmon in a pan with the milk, allow it to poach for 10 minutes. Then strain the milk into a jug, get as much liquid as you can out of the fish. You can keep this to use in another recipe such as a cheese sauce.
  2. Meanwhile chop up the kale and chives.
  3. Now break up the fish into small flakes, mix with the kale, chives, pepper and egg. The mixture should be wet but not sloppy as you want to be able to shape it into balls.
  4. Place the breadcrumbs in a shallow dish, mix in the sesame seeds.
  5. Roll spoonfuls in you hands into balls, then drop into the breadcrumb mix and roll the fish ball in it.
  6. Place onto a lined baking tray and pop into the fridge for an hour to firm up. (Make ahead up to this point).
  7. Bake at Gas Mark 5 for 20 minutes.
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calories
592
fat
24g
protein
83g
carbs
7g
more
Dietitian UK http://www.dietitianuk.co.uk/

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/

Crunchy Fish Bake

We’ve been away for a few days and then had a weekend of birthdays which has meant being away from our usual way of eating. Today I had a chance to get back in the kitchen to cook…. I really fancied fish but after a few days away we had a rather bare fridge and veggie rack. BANG goes that idea, no potatoes. So I had to get creative. Finding some wheatfree breadcrumbs in the freezer I decided to remake fish pie. If I have ends of wheat free bread left  or make a rather crumbly loaf I tend to whizz it into breadcrumbs and freeze for a later date. Tonight was date night.

I used frozen fish as that’s all I had but you could use fresh.

 

Dietitian UK: Crunchy Fish Bake 

 

Crunchy Fish Bake (Wheat Free)
Serves 4
A crunchy, easy variation on fish pie.
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Prep Time
20 min
Prep Time
20 min
514 calories
21 g
155 g
24 g
55 g
9 g
615 g
471 g
11 g
0 g
12 g
Nutrition Facts
Serving Size
615g
Servings
4
Amount Per Serving
Calories 514
Calories from Fat 210
% Daily Value *
Total Fat 24g
36%
Saturated Fat 9g
44%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 7g
Cholesterol 155mg
52%
Sodium 471mg
20%
Total Carbohydrates 21g
7%
Dietary Fiber 6g
23%
Sugars 11g
Protein 55g
Vitamin A
371%
Vitamin C
209%
Calcium
58%
Iron
39%
* 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. 4 fish fillets (I used salmon)
  2. 500ml milk
  3. 1 bay leaf
  4. 2 tbsp wheat free flour
  5. 1/2 cup water
  6. 8 - 10 medium mushrooms
  7. 2 peppers
  8. 2 handfuls of fresh or 4 clumps of frozen spinach
  9. Dash of lemon juice
  10. 1 tsp dijon mustard
  11. 2 tsp dried mixed herbs
  12. grated nutmeg
  13. seasoning
  14. 3 cups of wheat free breadcrumbs
  15. 100g grated cheese
Instructions
  1. Place the fish fillets in a large, wide bottomed pan and half cover with milk. Add the bay leaf.
  2. Simmer until the fish is cooked (around 10 minutes but do check it as it depends on whether it is fresh or frozen).
  3. Remove the fish from the milk and flake it into a dish.
  4. Mix the flour with a 1/2 cup of water. Add to the milk and simmer gently whilst stirring, the sauce will thicken.
  5. Remove the bay leaf.
  6. Now add the chopped vegetables and spinach to the sauce.
  7. Add the lemon juice, mustard, herbs, nutmeg and season to taste.
  8. Stir the fish back in. Now place the mixture into an overproof dish.
  9. Top with the breadcrumbs and grated cheese.
  10. Cook in the oven at Gas Mark 4 for 30-40 minutes, until it is hot, the cheese is melted and the breadcrumbs toasted.
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calories
514
fat
24g
protein
55g
carbs
21g
more
Dietitian UK http://www.dietitianuk.co.uk/

Lentil and Date Chocolate Brownies. A revelation!

It’s not often I get inspired to make brownies. Don’t get me wrong, I love a brownie, but they generally aren’t the healthiest thing you can bake and once you make a batch you have to eat them, right? So it’s usually flapjack in my cake tin.

However this week Miss K brought home a lentil brownie recipe in her bag from school and it intrigued me. Lentil in a brownie? Surely not. 

Dietitian UK: Lentil and Date Brownies 1

I’ve adapted the recipe slightly to lower the sugar and next time I would definitely add in pecans. You can’t beat a pecan in a brownie.

These were  a hands down winner. Easy to make (as long as you have lentils already cooked or cook them earlier in the day) and they baked whilst we ate dinner. I gave one to my hubby, he looked at me suspiciously and took a bite, then with a surprised voice told me they were really good. My poor family have to try a lot of dud baking as well as the good bits!

None of my children or husband even noticed the lentils. I had a faint taste of them, but I had made them so was probably a bit sensitive to the taste. A great way to lower the glycaemic index and make a higher protein version of a chocolate brownie.

Dietitian UK: Lentil and Date Brownies 2

Lentil and Date Brownies
Serves 10
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
83 calories
11 g
27 g
4 g
2 g
2 g
24 g
8 g
8 g
0 g
1 g
Nutrition Facts
Serving Size
24g
Servings
10
Amount Per Serving
Calories 83
Calories from Fat 34
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 27mg
9%
Sodium 8mg
0%
Total Carbohydrates 11g
4%
Dietary Fiber 1g
4%
Sugars 8g
Protein 2g
Vitamin A
3%
Vitamin C
0%
Calcium
1%
Iron
3%
* 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. 45g cooked red lentils
  2. 1 egg
  3. 30g cacao powder
  4. 40g cacao butter or marg
  5. 40g sugar
  6. 60g dates chopped
Instructions
  1. Cook the lentils or use tinned.
  2. Chop the dates into small pieces.
  3. Mix all the ingredients together.
  4. Line a baking tray and spread the mixture in, you want it fairly thick.
  5. Bake at Gask Mark 5 for 20 minutes until it feels gently set.
  6. Leave to cool, cut and eat!
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calories
83
fat
4g
protein
2g
carbs
11g
more
Dietitian UK http://www.dietitianuk.co.uk/

Starting School:Tuna, Avocado and Quinoa salad.

This week Miss K has started school! Oh My Days, how did she get to be so grown up? We’ve spent a couple of weeks getting all the uniform ready and talking through what happens when you go to school, preparing as best we can. She went from extreme excitement, to being anxious, full of tears and needing a lot of cuddles, back to being excited. Thankfully so far the first week has gone well. A few tears but nothing major.

So now with quieter house and the “crackers and cheese” girl out for lunch I’ve started to focus more on making our lunches more exciting and more delicious. I’m also on a move to make the hubster eat healthily. Wish me luck 😉

I pretty much love quinoa. It’s wheat free, it’s got a great texture and it is high protein which makes it filling. So this lunch is a perfect one if you have a busy afternoon and need fuel to keep you going. Both hubby and I had lunch and literally sat there saying “Wow that was delicious and filling”. I ate it before teaching my many Pilates classes and was full until teatime (which is a small miracle).

I cooked the quinoa at breakfast time whilst we ate our cereal and left it with the lid on until after the school run. It was then a doddle to chop up all the veggies, mix in and leave in the fridge until lunch.

Dietitian UK: Tuna and Avocado Quinoa Salad

Tuna, Avocado and Quinoa Salad
Serves 2
A filling, satisfying and tasty lunch for home or lunchboxes.
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
555 calories
59 g
36 g
24 g
32 g
4 g
789 g
132 g
14 g
0 g
19 g
Nutrition Facts
Serving Size
789g
Servings
2
Amount Per Serving
Calories 555
Calories from Fat 205
% Daily Value *
Total Fat 24g
37%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 14g
Cholesterol 36mg
12%
Sodium 132mg
5%
Total Carbohydrates 59g
20%
Dietary Fiber 16g
62%
Sugars 14g
Protein 32g
Vitamin A
29%
Vitamin C
98%
Calcium
11%
Iron
28%
* 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. 1/2 cup quinoa
  2. 1 cup water
  3. 1 avocado peeled and chopped
  4. 2 beetroot chopped
  5. 2 tomatoes chopped
  6. 1/2 inch cucumber chopped
  7. 1 tin tuna
  8. 1/2 tbsp olive oil
  9. 1 juiced lemon
  10. salad leaves
Instructions
  1. Cook the quinoa in the water, simmer for 10 minutes and then leave to steam and cool with the lid on the pan.
  2. Chop the veggies up and mix into the cooled quinoa.
  3. Flake and add in the tuna.
  4. Mix the lemon juice and olive oil together and pour over the quinoa salad.
  5. Toss gently and serve on a bed of salad leaves.
beta
calories
555
fat
24g
protein
32g
carbs
59g
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.
beta
calories
150
fat
6g
protein
6g
carbs
21g
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Dietitian UK http://www.dietitianuk.co.uk/

Nutrition and Health Live 2013, my take home points.

On 1/11/13 I went to Nutrition and Health Live, a fantastic conference with lots of time for networking and  a wide range of talks with high calibre speakers. One of my top talks was on Wheat Allergy/Intolerance and here are my take home points:

 There are 4 main types of wheat issues:

  1. Wheat Allergy
  2. Fermentation Issues (Fodmap)
  3. Non Coeliac Gluten Sensitivity (NCGS)
  4. Coeliac Disease

An actual wheat allergy (where there is an immunological reaction) is rare with only 0.4% of adults and 0.21% children being diagnosed with one. 

 There are over 100 proteins in wheat, people could be reaction to anyone of them. Wheat also contains gluten, gliadins, amylase inhibitors and is a Fodmap (containing fructans), all of these can cause problems in some people.

 If you have a wheat problem you also need to test/cut out: spelt, triticale (a wheat and rye hybrid), Kamut and Freekah (wheat picked early).

 Dietitian UK: wheat

Non Coeliac Gluten Sensitivity:

Sapone, 2012 added this category to the spectrum of gluten related disorders. In 2013 the National Health and Nutrition Examination Survey suggested the incidence to be 0.548%, not very high!

Extra symptoms of gluten sensitivity reported by Volta and De Georga include a foggy mi, eczema, headaches, joint/muscle pain, leg/arm numbness. Showing there can be intestinal and non intestinal symptoms. 

 It is possible that those with NCGS may have latent coeliac disease and be diagnosed with this later on.

 

Summary:

There are several reasons why people may suffer with wheat related conditions, IBS being just one of these and there are many things in wheat that people can react to. The important thing is to test it out with an elimination and reintroduction challenge and ensure the diet is well balanced after the removal of wheat.