Category Archives: Dairy Free

Dates Anyone?

Gotta love a bit of dried fruit, especially when it’s on a market and there is such a choice!

Date flesh is low in fat and protein but rich in sugars, mainly fructose and glucose. They are a high source of energy, as 100 g of flesh can provide an average of 314 kcal – so watch those portion sizes. Aim for 1 handful as 1 portion. Dates also contain selenium, copper, potassium, and magnesium, B vitamins and Vitamin C.  Dates are a good source of antioxidants, mainly carotenoids and phenolics.

Dietitian UK: Date Anyone?
Dietitian UK: Date Anyone?

Gluten Free, Dairy Free Biscotti Recipe

It was midweek, I had a busy house full of Pilates clients in and out of the studio, I needed to unwind…. baking helps me do that. It’s creative, I get to fill my head with food ideas, play around with tastes, textures and make a mess! So here is my midweek Biscotti, great therapy to make and perfect to snack on in the run up to Christmas.

It’s packed with dried fruit and nuts, no added butter/marg and only a little sugar. So stacks up quite faourably in terms of snacking potential, as long as it’s portion controlled.

Gluten free, wheat free and dairy free.


150g walnuts

150g sunflower seeds

150g dried cranberries

200g sugar

300g Bezgluten extra universal gluten free flour (or a mix of 150g rice flour, 100g cornmeal, 50g tapioca starch and 2 sp xanthum gum)

2 tsp baking powder

2 tsp cinnamon

3 eggs

1 tsp vanilla


  • Preheat the oven to 175C/350F/Gas Mark 4.
  • Toast the nuts and seeds in a dry pan then chop them finely.
  • Mix flour, sugar, baking powder and spices together.
  • Add the egg and vanilla, mix to a stiff dough.
  • Add nuts, seeds and cranberries.
  • Knead on a surface and roll with your hands into 4 logs.
  • Bake for 15 minutes, then leave to cool for a few minutes, slice and rebake for 10 minutes.
Dietitian UK: Gluten Free Biscotti
Dietitian UK: Gluten Free Biscotti


Store in an airtight tin, will keep for up to a month.

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.


  • 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.


Bezgluten Banana, Date, Walnut and Yoghurt Cake.

Dietitian UK: Bezgluten Banana, date, walnut and yoghurt cake.
Dietitian UK: Bezgluten Banana, date, walnut and yoghurt cake.

As the dietitian for Bezgluten I’ve been asked to come up with a few yummy recipes using their products. I do love my job 😉

I don’t usually use packet cake mixes, but actually this one I really liked – it contains all the flours, baking powder, gums and starches but doesn’t have the sugar pre-added. This meant I was able to play around  and make a healthier version than the one on the box.

So here is my version:


2 bananas

80g sugar

100g dates

50g walnuts

2 eggs

Bezgluten Banana cake Mix

75g oil

100ml natural yoghurt

  • Pre-heat the oven to Gas Mark 3.
  • Finely chop the bananas, walnuts and dates, mix with the sugar.
Dietitian UK: Chopped bananas, dates, walnuts and sugar
Dietitian UK: Chopped bananas, dates, walnuts and sugar
  • Add the eggs, mix well, then add the flour and combine.
  • Add the Bezgluten flour mixture and stir.
  • Finally add the yoghurt which should loosen the consistency.
Dietitian UK: Banana, walnut, date and yoghurt cake mix.
Dietitian UK: Banana, walnut, date and yoghurt cake mix.
  • Pour into a well greased and lined loaf tin and bake for 40-50 minutes at Gas Mark 3.
Dietitian UK: Bezguten Banana cake ready to bake.
Dietitian UK: Bezguten Banana cake ready to bake.


Dietitian UK: Banana, date, walnut and yoghurt cake.
Dietitian UK: Banana, date, walnut and yoghurt cake.

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


  • 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!


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 🙂

Peppers stuffed with Quinoa (Wheat free, GF, DF)

I love vegetarian food, though I’m not actually a vegetarian. I love the colours, flavours and creativeness of it. We tend to have meatless meals 3-4 days a week and use lentils, beans and pulses a lot.

Last week I really fancied having a go with Quinoa, its not something we eat that often but being wheat free I can’t eat cous cous and had had an urge for making stuffed peppers, plus the baby hadn’t given Quinoa a go yet.

These came our really well, even if my husband had to take his in a plastic tub back to work to eat as his on-call phone rang! His comments were that it was difficult to eat without a knife but the Quinoa was delicious and nutty. The baby managed to eat hers all without a knife 😉 fingers sufficed and the whole lot went quite quickly, so I’m taking that as a compliment.


Remove the stalk and seeds from the pepper and then halve them, roast in the oven for about 30 mins at Gas Mark 5.

Saute a mix of veggies (I used mushrooms and courgettes), cook the Quinoa using stock and then add to the veggies with a little stock and plenty of fresh herbs.

Stuff it all in the pepper and top with grated cheese, bake until the cheese bubbles (Use Cheezly if you are dairy free as it melts best). Yum yum.