Category Archives: Vegetarian

Healthier Chocolate Brownies: gluten and wheat free.

This week California Prunes were kind enough to send me some samples of their delicious, juice prunes. They came individually wrapped which I thought was a bit quirky and great if you just wanted one at a time but a bit of a faff if you wanted more than one. 

The prunes themselves really are tasty, they are large, succulent and just not the same as the ones I normally get from the supermarket. Extra special prunes indeed!

I was sent a Chocolate Brownie recipe with the prunes, which really tickled my fancy as I have been fancying making chocolate brownies for a while. They aren’t something we make often as they are a bit of a treat, but being pregnant I am definitely feeling the need for a bit more chocolate in my life right now! So I set about adapting the recipe to make it gluten and wheat free and also reduced the chocolate and sugar in it. Making your own brownies means you can regulate the amount of sugar, butter and chocolate that goes in, so they are healthier than a bought version πŸ˜‰ 

Healthier Chocolate Brownies: gluten and wheat free.
Yields 15
A healthier take on brownies with less sugar, less butter and added prunes. Gluten and Wheat free. Because some days we all need a treat.
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Prep Time
15 min
Cook Time
30 min
Prep Time
15 min
Cook Time
30 min
118 calories
13 g
34 g
7 g
2 g
4 g
45 g
12 g
2 g
0 g
2 g
Nutrition Facts
Serving Size
45g
Yields
15
Amount Per Serving
Calories 118
Calories from Fat 58
% Daily Value *
Total Fat 7g
10%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 34mg
11%
Sodium 12mg
0%
Total Carbohydrates 13g
4%
Dietary Fiber 1g
3%
Sugars 2g
Protein 2g
Vitamin A
5%
Vitamin C
0%
Calcium
3%
Iron
4%
* 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. 60g butter
  2. 2 eggs
  3. 100g dark chocolate
  4. 100g rice flour
  5. 1 tsp baking powder
  6. 75g prune puree
  7. 75-100ml water
Instructions
  1. Melt the chocolate and butter. I did this in the microwave carefully, but you can do this over a pan of hot water.
  2. Sieve the flour and baking powder into a mixing bowl.
  3. Make the prune puree by blending 100g prunes in a food processor with 50ml water.
  4. Add the eggs and prune puree to the flour.
  5. Now add the melted chocolate mixture and water to loosen it.
  6. Spoon into a greased and lined tin and bake for 30-35 minutes at Gas Mark 4.
beta
calories
118
fat
7g
protein
2g
carbs
13g
more
Dietitian UK https://www.dietitianuk.co.uk/
Dietitian UK: Heathier Chocolate and Prune Brownies

Cauliflower Pizza Base, Low carb and Gluten free.

Using cauliflower to make a pizza base? Yes it really does work and it’s delicious! No rising process either and as it is low in carbs you could add some homemade garlic bread on the side to make a really tasty treat πŸ˜‰ 

Top tips: make sure you leave the cauliflower to cool after the microwave part and give it a super good wring out, it will make a better base. The cheese is essential as it is pretty much the glue so you do need to use it but a half fat version would work too.

Dietitian UK: Making Cauliflower Pizza Base
Dietitian UK: Making Cauliflower Pizza Base
Dietitian UK: Cauliflower Pizza Dough
Dietitian UK: Cauliflower Pizza Dough
Cauliflower Pizza Base: low carb, gluten free.
Serves 4
How to use cauliflower to make a delicious, gluten free, low carb pizza base.
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
95 calories
8 g
53 g
4 g
8 g
2 g
170 g
222 g
3 g
0 g
1 g
Nutrition Facts
Serving Size
170g
Servings
4
Amount Per Serving
Calories 95
Calories from Fat 37
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 53mg
18%
Sodium 222mg
9%
Total Carbohydrates 8g
3%
Dietary Fiber 3g
12%
Sugars 3g
Protein 8g
Vitamin A
3%
Vitamin C
118%
Calcium
16%
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. 1 medium cauliflower
  2. 40g parmesan
  3. 40g mozzerella
  4. 1 egg
  5. 1 tsp mixed dried herbs
  6. Toppings of your choice - see my tips below
Instructions
  1. Remove the outer leaves from the cauliflower and chop the florets.
  2. Place the florest in a food processor and process to a powder (1-2 minutes).
  3. Microwave the cauliflower in a covered bowl with no added water for 4 minutes on high.
  4. Meanwhile preheat the oven to Gas Mark 5 and find your pizza stone/large baking tray.
  5. Tip onto a clean tea towel and place over a colander to cool.
  6. Whilst the cauliflower cools prepare your toppings.
  7. Now wring the water and sheer life out of the cauliflower - I got 200mls out of mine. It's quite satisfying πŸ˜‰
  8. Place into a bowl, add the cheese, egg and herbs. Mix well and it will come to form a dough.
  9. Tip on the baking tray and flatten into a pizza crust.
  10. Bake for 8-11 minutes, meanwhile get your pizza sauce ready.
  11. Top the pizza with sauce and yumminess then bake for 10 minutes until the cheese is all melty.
Sauce Ideas
  1. Make a pizza sauce by reducing chopped tomatoes with garlic, herbs and tomato puree
  2. Cheat and smear the base with pesto and tomatoe puree
Topping Ideas
  1. Mushrooms,
  2. Sweetcorn
  3. Peppers
  4. Olives
  5. Pineapple
  6. Jalapenos
  7. Ham/tuna/turkey/chicken
  8. Mozzerella
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calories
95
fat
4g
protein
8g
carbs
8g
more
Dietitian UK https://www.dietitianuk.co.uk/

Ths pizza was so yummy, which I’ll be honest, it surprised me, that myself and the toddler gobbled up half for dinner and had the other half the next day for lunch πŸ˜‰ Sorry Mr Tew, none left for you!

Dietitian UK: Cauliflower Pizza with Toppings
Dietitian UK: Cauliflower Pizza with Toppings.

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 πŸ™‚

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.
beta
calories
194
fat
5g
protein
4g
carbs
35g
more
Dietitian UK https://www.dietitianuk.co.uk/

 

When in Spain…Eat Paella.

With parents living in Spain I’ve eaten a fair bit of paella and I must admit it’s yummy but often very rich and just a bit too much for our tummies. I’m also wheat intolerant and let’s just say that the area of Spain my parents live in is NOT good for special diets. We went out for tapas today and there was nothing suitable for me to eat. So as true Spainish residents my parentals set about cooking up a huge paella feast for us tonight that was family friendly.

Dietitian UK: Paella
Dietitian UK: Paella

Paella for me is full of food memories. A few that stand out in my mind: I’m pretty sure it was mine and my hubby’s (then fiances’) first visit to Spain, it was Christmas and we had the most wonderful paella at a local restaurant in a town called La Cala. That food memory has led to a bit of a Christmas tradition and on quite a few years we have cooked paella over the Christmas season. A notable one being a year when everyone in my family was ill except poor hubby who had to cook it (he isn’t the best cook but did an amazing job – bless him).

Our family version of paella is a celebration of veggies. Think saffron rice, cooked in stock with peppers, whole garlic cloves, mushrooms, pea, carrots and pumpkin seeds. As I’m pregnant so staying away from too much seafood this version just had white fish in.

We tend to make this dish by starting off cooking chorizo or pancetta, onions and garlic in a little oil.Add peppers,, broccoli, carrots and mushrooms, cook till softened. Add Β saffron, paprika and rice. Traditionally Spainish short grain rice is used but you can use basmati. Coat the rice in the oil and spices, then add some white wine, when it is bubbling add a good quality stock and stir frequently like a risotto. Add the fish and cover with a lid, let it cook for about 10 minutes. Now add peas and a combination of fresh herbs, allow to cook gently until the rice is ready. Add the seafood at the end of cooking, cover with a lid and it will cook in the steam.

Paella cooked like this at home really is a whole family dish, you can put whatever you like it in, just cook it slowly like you would a risotto and make it your own. What would you add in to a paella? Do you have any paella stories to share?

 

 

The Homemade Bread Trial

After about 12 years my trusty old breadmaker recently gave up on me, well to be more precise, I gave up on it. It was making all kinds of odd noises and only baked bread properly with a tea towel over the top of it, my wheat free bread wasn’t working at all. So I’ve splashed out and treated myself to a brand new shiny Kenwood breadmaker with a special gluten free setting (I’ve not had one of those before).

Since getting the new machine we’ve gone a bit bread-tastic and I decided to trial us making all our own bread. Up till this point I’d made bread for myself and the toddler but my husband is a bread monster and will easly devour half a bought loaf. Yes really, a bread monster and somehow he is the lower end of a normal BMI.

So over the past month we have made all our own bread, both wheat free and normal bread. The result is that the house regularly smells edible, we are all eating bread which contains “no nasties” and getting through less bread. At first I thought this was a coincedence….. but my husband tells me the homemade bread is so much more filling so he just can’t eat as much of it, which means he is eating healthier and we are saving a few pennies too – RESULT!

Dietitian UK: Homemade Bread
Dietitian UK: Homemade Bread

Personally I love my breadmaker, I know it’s probably not as good as hand making it, but it gives a great result and takes me 5 minutes to throw all the ingredients into the machine. Why not try out making your own bread for a month and see the difference? We aren’t going back to the shop bought version, see what your household thinks.

My Top Breadmaking Tips:

Don’t set the bread maker late at night, it will make the house smell amazing and you will want to eat bread in the middle of the night!

Do try using a delay timer so you have fresh bread to wake up to.

Use less salt in your homemade bread, it won’t last as long as the shop bought version but your loaves will be smaller so you will get through it faster.

Homemade bread can be made, sliced and frozen, then used from the freezer.

Keep your yeast in date!

Use either half and half white and wholemeal flour or all wholemeal flour to get some wholegrains in.

Try adding a variety of seeds to your bread for texture and taste.

Butternut Squash baked and stuffed with lentils

I love butternut squash, this recipe was inspired by a friend has made a similar dish for me for lunch on occasion and it’s alwasy stood out in my memory, so here is my take on it. Its a good way to get veggies into those who aren’t keen on them, the butternut goes sweet, soft and sumptuous in the oven.

It was a cold weekend day when I made this one, unusally the toddler was feeling out of sorts and cuddled on the sofa under a blanket, this was meant to be comfort food but it turned out she didn’t want her dinner πŸ™ oh well, it happens! Both myself and hubby enjoyed it lots and I’m pretty sure the toddler would on another day.

 

Dietitian UK: Baked Butternut Squash stuffed with Lentils
Dietitian UK: Baked Butternut Squash stuffed with Lentils

Recipe:

1 medium butternut squash (will serve 2)

2 cloves garlic

1 onion

Olive oil

1 cup of lentils

Water

100g mushrooms

1 tsp cumin

1 tsp mixed herbs

 

  • Cut the butternut squash in half (do not peel) and gouge out the seeds. Either throw these away or wash and either roast them or save and plant them!
  • Remove some of the butternut flesh, leaving a few cm rim around it. You should have a large cavity. Keep the flesh and chop it.
  • Prepare the onions and garlic. Place these in a pan with a little oil and cook, then add the cumin.
  • Add the lentils and stir to coat in the onions and oil. Now add enough water to cover the top of the lentils by 1 1/2 cm and Β leave to simmer.
  • After 20 minutes add the chopped mushrooms and herbs plus the chopped butternut squash. Cook for 10 minutes so the vegetables are cooked. Season to taste.
  • Stuff the butternut squash with the lentil filling. You could now wrap these in foil and keep to roast another day.
  • Top with a little crumbled cheese and roast for 40 minutes at Gas Mark 5, the squash should be soft when pricked with a knife.
  • Serve with a mixed salad.

Masala Dosa Delight.

I’m half Sri-lankan and that half of me tends to have a large influence in my cooking styles. Luckily my husband is a huge fan of this type of cooking and the toddler is quite keen too. In fact we took her to Sri-Lanka and she suprised me by eating nearly everything I ate, spices and all!

We have a local South Indian Restaurant that makes (amongst other amazing dishes) the most awesome Masala Dosa. it literally is comfort food to my soul and one way to cheer me up (take note husband!). My mouth waters just thinking about it. I keep on thinking about having a go at making it, I look at a few recipes and then get drawn to something else. But this weekend a chat on twitter about curry inspired me. So here is my version of an easy to make Masala Dosa. I’ve added in a pile of broccoli to get more vegetables into the meal, it’s not the athentic recipe but trust me, it’s divine.

This also makes fab finger food when sliced up, my toddler had much fun dipping it into some chutney and getting messy fingers πŸ™‚

 

Dietitian UK: Masala Dosa
Dietitian UK: Masala Dosa

Recipe:

For the Dosa batter:

100g rice flour

100g chickpea (gram) flour

1/4 sp bicarbonate of soda

2 tsp mustard seeds

400ml water

For the Filling:

2 baking potatoes

1 head of broccoli finely chopped

1 tsp tumeric

1 tsp cumin

1 tsp coriander

1 tsp ginger

1 fresh chilli finely chopped

Rapeseed oil

  • Bake the potatoes in the microwave (about 10 minutes on high) then finish them off in the oven (10-15 minutes Gas Mark 5), or just in the oven if you prefer.
  • Slice in half and leave the potatoes to cool a little whilst you make the dosa batter and cook the broccoli.
  • Finely slice the broccoli and steam until tender.
  • Mix the flours, bicarbonate of soda and mustard seeds together, add enough water to make a thin pancake batter. Set aside.
  • Heat a pan and add rapeseed oil, then the mustard seeds, allow the seeds to pop a little. Scoop out the middle of the potatoes and add to the pan along with the spices and stir well. Add the broccoli and chilli. You almost want to create a mash so use a wooden spoon to mash the broccoli into the potato a bit. Add some water to make the mixture pliable and spreadable.
  • Heat a non stick frying pan. Wipe some oil around in with some kitchen roll then pour in 1 ladle of the batter.
  • Swirl the pan so the batter covers the whole area. Leave it for a few minutes until there are lots of bubbles on the surface and the top is starting to cook a little, so it no longer liquid.
  • Now add a spoonful of the filling, spread it over the dosa, covering it.
  • When then edges of the dosa start to curl up you can roll it up (watch your fingers it will be hot!).
  • Roll into a cigar shape and remove from the pan.
  • Serve with chutneys, and perhaps a dhal.

Heathy, Raw, GlutenFree, High Protein No Chocolate Brownies!

I’ve been seeing a few recipes for raw brownies floating around and each time I see them thinking…. “I really must try these out”. Last Monday morning was the time, for some reason I woke up full of cooking inspiration and whislt the toddler ate her porridge I knocked these up – they literally took that little time to make.

I was pleasantly suprised with the result and took them round to my friend Steph to try. They really are a chocolate substitute! Very rich, very nutty but gooey and satisfying.

 

Heathy, Raw, GlutenFree, High Protein No Chocolate Brownies!

Author: Priya Tew, Dietitian UK
Prep time:
Total time:
Ingredients
  • 2 cup dates
  • 1 cup cashews
  • 1/2 cup almond
  • 1/2 cup cocoa powder (unsweetened)
  • 1 ripe banana
  • 2 tbsp nut butter
  • 1 tbsp cocoa powder
  • 1 tbsp carob powder (use cocoa if wanted)
  • 2 tbsp honey
Instructions
  1. Soak the dates in warm water for 30 minutes, drain and process with the nuts plus the 1/4 cup cocoa powder.
  2. Press into a greased, lined, small baking tray, I used a small round cake tin.
  3. Mix the remaining ngredients together to make the topping and spoon over the base layer.
  4. Freeze for 30 minutes, cut into small squares (you really don’t need much of this).
  5. Eat and refreeze or fridge what you don’t eat.

Β 

 

 

 

 

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 πŸ˜‰

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.

 

 

Homemade Pizza vlog made with my Toddler

We all love a bit of pizza, in our house we make our own pizza – why? Well….

1)I’m wheat intolerant,

2) It’s just healthier,

3) It’s so easy in our bread machine,

4) We can choose our favourite toppings.

5) My toddler loves cooking and this is one recipe she can almost do all of.

Here’s my wheat free pizza base recipe.

Take a look and see us in action making our pizza, this vlog literally made me howl with laughter, I hope it does you too!