Tag Archives: recipe redux

Last night I switched on the TV to see the Antiques Roadshow was on. It instantly transported me back to a family tradition we had when I was growing up of Sunday tea in front of the television watching the Antiques Roadshow and Last of the Summers Wine. It was something we only did when the hotel my parents ran was closed so it felt like a real luxury to snuggle up and eat pancakes and crumpets in the lounge with the TV on and no hotel guests around.

Combine my nostalgia with this months Recipe Refux theme of “classic cookware passed onto us from a relative” and you have this recipe shouting at me. My mum passed lots of cooking bits to me when I went to University including a cast iron griddle pan. I love this pan. It will probably last forever, is easy to clean and gives fab griddle marks on your food. I had never tried making pancakes in it but I was really pleased with the effect the pan made on them.

Orange Cinnamon Raisin Pancakes

2014-04-21 20:19:57

Yields 10

Gluten free, wheat free, fruity, tangy pancakes.

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Prep Time

15 min

Cook Time

15 min

Prep Time

15 min

Cook Time

15 min

Nutrition Facts

Serving Size

85g

Yields

Amount Per Serving

Calories 127

Calories from Fat 15

% Daily Value *

Total Fat 2g

Saturated Fat 1g

Trans Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 1g

Cholesterol 39mg

13%

Sodium 25mg

Total Carbohydrates 24g

Dietary Fiber 3g

11%

Sugars 5g

Protein 5g

Vitamin A

Vitamin C

29%

Calcium

10%

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

130g gluten free flour blend (or use rice flour plus 1 tsp xanthum gum)
100g rye flour
2 tsp baking powder
2 tsp cinnamon
2 tsp sugar
2 eggs
Juice from 2 oranges
Zest from 2 oranges
200ml milk
Large handful of sultanas

Instructions

Mix the flours together with the sugar, baking powder and cinnamon.
Beat the eggs and add to the flour along with the orange juice, zest and milk.
Beat well. It will be a fairly thick batter.
Now add in the sultanas and mix.
Heat the pan with some spray oil to a fairly high temperature.
Now drop serving spoons full of the mix onto the pan and allow to cook for a couple of minutes. You should see small bubbles appear on the top of the batter, this is the time to turn it over and cook the other side.
Delicious served warm straight from the pan, will also freeze well.

By Priya Tew, Dietitian UK

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calories

127

fat

protein

carbs

24g

Dietitian UK https://www.dietitianuk.co.uk/

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Recipes

Loose Leaf Camomile Tea, for bums and tums.

22 February, 2014 Priya Leave a comment

I must admit when I saw this months Recipe Redux theme “Beverages are Hot” my mind initially drew a blank. Maybe it was the sleep deprivation that comes from having a young baby that stifled my imagination. I knew I had a few smoothies ideasI could have used but they didn’t seem creative enough. It was only when I was making myself a drink that I realised what it was I wanted to base my healthy drink on. Camomile Tea.

For my baby shower my lovely creative friend Emma gave me a jar of dried camomile flowers which I added to in the summer by drying the camomile flowers and buds I grew in the garden. I really like camomile tea, not just for its taste and the fact it is caffeine free but also for it’s other uses. I use camomile tea as an afternoon drink and also for cleaning up the baby’s nappy rash. It works wonders. I use teething granules when the baby is teething and these contain camomile. They seem to calm and settle him.

I only use 1 tsp of camomile flowers at a time and either brew these up in a large pot which makes me a couple of mugs of tea or I put it in a tea strainer that sits in my mug for a few seconds.

It produces a much nicer version of camomile tea than the bags, which you’d expect with it being a nicer initial product.

So this summer how about growing your own camomile to dry and use for tea?
Check out some of the other great ideas for healthy drinks below…

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Family Meals, Gluten Free, Recipes, Special Diets, Vegetarian, Wheat Free

Courgette Pizza Base – gluten free and healthy.

22 January, 2014 Priya Leave a comment

We all love pizza, but there are healthy and covered in pepperoni, dripping in cheese, not so healthy pizza’s. As part of this month Recipe Redux challenge (Healthy Pizza) I decided to experiment using courgette in my pizza base. You may remember the cauliflower pizza base craze? Well here is another variation. Why courgette I hear you cry? I’m always on the lok out for new courgette recipes as we grow loads of them in the garden every summer. Plus this recipe just involved some grating and stirring, a simple, quick way to make a base.

Here is the base before it was cooked for the first time:

And here is the final pizza which was wolfed down by my toddler (who has decided recently she doesn’t like courgettes very much but liked this!). It ends up being more like an omelette than a pizza base consistency but it works well as a lunch or I’d team it with potato wedges for a dinner.

Courgette Pizza Base

2014-01-21 16:01:43

Serves 4

How to use courgette for a simple pizza base.

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Prep Time

10 min

Cook Time

35 min

Total Time

45 min

Prep Time

10 min

Cook Time

35 min

Total Time

45 min

Nutrition Facts

Serving Size

218g

Servings

Amount Per Serving

Calories 133

Calories from Fat 73

% Daily Value *

Total Fat 8g

13%

Saturated Fat 5g

24%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 2g

Cholesterol 68mg

23%

Sodium 156mg

Total Carbohydrates 7g

Dietary Fiber 2g

Sugars 5g

Protein 9g

Vitamin A

20%

Vitamin C

45%

Calcium

17%

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

2 courgettes
80g cheddar
1 egg
2 tbsp tomato puree
2 sliced tomatoes
4 sliced mushrooms

Instructions

Preheat the oven to Gas Mark 6, line and grease a baking tray.
Grate the courgettes into a bowl, then grate and add the cheese.
Beat the egg into the mixture and use to bind it.
Spread the mixture out onto the greaseproof paper on the baking tray and bake for 15 minutes.
Add toppings of your choice (you can see mine above) and cook for 20 minutes.

Notes

Great as a lunch dish and a good way to get extra veggies into your meals.

By Priya Tew, Dietitian UK

beta

calories

133

fat

protein

carbs

Dietitian UK https://www.dietitianuk.co.uk/

Dairy Free, Gluten Free, Recipes, Special Diets, Wheat Free

Celebration Coconut Kiribath.

21 December, 2013 Priya 1 Comment

Now New Years Day is usually a day of special food traditions for us. Many years ago, the man who later became my husband, decided on our first New Years Day together to take me out for lunch. We went to the White Lion in Niton and had the most amazing steak with peppercorn sauce. Now after the previous evenings festivities that steak tasted oh so good! It’s one of those meals that stands out in my memory. So it’s often a New Years Day tradition to go for a similar lunch.

The other food that is special at New Year is Kiribath. This is something my Srilankan grandmother always makes on celebration days and I have fond memories of it. Until now I’d never made it, so when I saw this months Recipe Redux theme was Good Luck Foods I phoned up my grandmother for tips. This was surprisingly easy to make and my toddler thoroughly enjoyed it with fruit as a snack.

We usually eat Kiribath with bananas and sambal or a chilli sauce but it goes well with all kinds of fruit. I know it looks simple but this really is delicious and it certainly hits the spot in our family.

Dietitian UK: Celebration Coconut Kiribath

New Years Coconut Kiribath

2013-12-21 20:40:26

Serves 12

A healthy, traditional Sri-Lankan way to celebrate New Year.

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Prep Time

5 min

Cook Time

15 min

Prep Time

5 min

Cook Time

15 min

Nutrition Facts

Serving Size

47g

Servings

Amount Per Serving

Calories 124

Calories from Fat 56

% Daily Value *

Total Fat 7g

10%

Saturated Fat 6g

30%

Trans Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 0g

Cholesterol 0mg

Sodium 10mg

Total Carbohydrates 15g

Dietary Fiber 0g

Sugars 1g

Protein 2g

Vitamin A

Vitamin C

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

1 cup rice
1.5 cups of coconut milk
25g creamed coconut

Instructions

Place the rice in a small pan, add the coconut milk and cook as you would normal rice, however keep stirring this as it has a tendency to stick.
When the rice is almost cooked add the creamed coconut and keep stirring.
Place the cooked rice in a shallow dish and press down so it is about 3cm deep and firmly packed in the dish.
Use a knife and slice into squares then put into the fridge to set.

Notes

Serve with fruit, jam and chilli sauce.

By Priya Tew, Dietitian UK

beta

calories

124

fat

protein

carbs

15g

Dietitian UK https://www.dietitianuk.co.uk/

Dairy Free, Gluten Free, Recipes, Special Diets, Wheat Free

My unique curry blend in a jar

21 November, 2013 Priya 18 Comments

When I was growing up my mum made pretty much everything from scratch, to the point that I was astounded you could buy things like white sauce and pasta sauce in a jar, I didn’t realise some people bought jars of sauce. Being half Sri-Lankan jars of curry sauce were a definite no-no too, from quite a young age my Sri-Lanka grandmother, known as Archie talked to me about spices and I used to watch her cook all kinds of colourful, fragrant dishes. It is these spices that often flavour my cooking today.

Now in my kitchen my collection of spices is one of my most used things and I have a special tin for my most used “everyday curry spices”: tumeric, cumin, coriander, ginger, chilli flakes and cardomon pods are always in there.

Not everyone knows how to cook a curry from scratch, which is a shame as it tastes so amazing when done from fresh spices. With the run up to Christmas I’ve been thinking about homemade presents. So when I saw the Recipe Redux B theme for this month “Adding Merriment to Mixes” I got thinking…. I can’t make everyone a curry but I could make up spice jars that can be used with instructions to make a curry, what better way to use up that leftover turkey than a delicious curry?

So here is my unique curry spice blend. I love the fact the layered spices in the glass jar look like coloured sands. Pretty 🙂

Curry Spice in a Jar

2013-11-20 21:38:22

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Nutrition Facts

Serving Size

21g

Amount Per Serving

Calories 54

Calories from Fat 22

% Daily Value *

Total Fat 3g

Saturated Fat 0g

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 1g

Cholesterol 0mg

Sodium 7mg

Total Carbohydrates 7g

Dietary Fiber 3g

14%

Sugars 1g

Protein 3g

Vitamin A

45%

Vitamin C

Calcium

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.

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Ingredients

2 tsp mustard seeds
1 tsp fenugreek
2 tsp paprika
1 tsp cumin
1 tsp tumeric
1 tsp coriander
2 cardamon pods
3 cloves

Instructions

Heat 1 tsp oil and add the mustard seeds and fenugreek, reduce the heat to medium. The seeds will start to pop.
Quickly tip in the jar of spices, cook for a couple of minutes and then add your choice of meat (100g per person).
Once coated in the spices add in either 400g chopped tomatoes or 400ml coconut milk.
Now add your choice of vegetables and simmer for 30 minutes.

Notes

Cooked or uncooked meat is fine for this.

By Priya Tew, Dietitian UK

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calories

fat

protein

carbs

Dietitian UK https://www.dietitianuk.co.uk/

Please check out some of the other Recipe Redux posts too for more great ideas.

Dietitian UK

Tag Archives: recipe redux

Orange, Cinnamon and Raisin Pancakes

Loose Leaf Camomile Tea, for bums and tums.

Courgette Pizza Base – gluten free and healthy.

Celebration Coconut Kiribath.

My unique curry blend in a jar

Freelance Dietitian specialising in helping those with Eating Disorders and a Media Spokesperson for the profession.