Recipes
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Buckwheat Pancakes
(low GI, gluten free recipe for breakfast or lunch)
- 3½ oz buckwheat flour
- 1 large egg (or egg replacer)
- ½ pint of cow’s, soya or oat milk
Put the flour into a large bowl, make a well in the middle and break in the egg. Add the fluid gradually using a whisk, until the mix resembles thin cream.
Heat a non-stick pancake pan until it’s hot, brush with olive oil and pour in about 75ml (3 floz) of the pancake mix. Cook for a couple of minutes until the pancake sets, then flip it over and brown the other side. Once cooked, turn out onto a plate, cover and keep warm while you cook the rest of the pancakes
Crunchy Breakfast Granola (Serves 2)
- 1 tsp coconut oil or olive oil
- 1 tsp xylitol
- 2oz whole oat flakes
- 1tsp flaked almonds
- 1tsp shelled pistachio nuts roughly chopped
- 1tsp sunflower seeds
- 1tsp dessicated coconut
Gently melt oil in a frying pan with the xylitol, add the oat flakes and stir for 3 minutes or until they go golden and crisp up slightly. Add the flaked almonds and pistachio nuts and cook for a further 2 minutes
Remove from heat and stir in sunflower seeds and dessicated coconut
Lentil Bolognese (Serves 4)
Low GI, low fat vegetarian alternative to traditional Bolognese. Endlessly versatile
- 1 jar of passata
- 1 cup of brown or green lentils
- Squeeze of tomato puree
- 1 green pepper sliced
- 1 onion finely sliced
- 2 cloves of garlic
- 1 carrot finely diced (optional)
- 1 courgette finely diced
- 2-4 tsps of bouillon powder to taste
Gently fry the onion in a little olive oil. After a couple of minutes add the pepper and fry until gently softened. Add the carrot, passata, lentils, water and bouillon powder. Bring to the boil and simmer gently for about 40 minutes. 5 minutes before the end of the cooking time add the courgettes. Once courgettes are tender, remove pan from the heat and serve with pasta or rice or add mashed potatoes / sweet potatoes on top for a vegetarian shepherds pie. Can be cooked in bulk and frozen
Gourmet Chicken and Vegetable Pesto Pasta (Serves 2)
- 2 chicken breasts (chopped)
- Selection of chopped vegetables (peppers, courgettes, broccoli, green beans, mushrooms, cherry tomatoes and sweetcorn all work well
- Red pesto to taste (seggiano is an excellent brand which is dairy free, but other brands also work well)
- Splash of olive oil
- Enough pasta for 2 people.(gluten free pasta can be used and works very well)
Stirfry the chopped chicken breasts in olive oil until cooked. Remove from the pan. Add chopped vegetables and lightly stirfry until tender. (Vegetables such as broccoli and green beans may work better if lightly steamed)
Put pasta on to cook and cook for 5-10 minutes depending upon the type of pasta chosen.
Add chicken and cooked pasta back into pan with cooked vegetables. Add several tablespoons of pesto and mix thoroughly. Warm through until thoroughly heated
Salmon and Spring Veg Risotto (Serves 2)
- 2 salmon fillets chopped into bite size chunks
- Enough brown rice for two people
- 1 large onion chopped.
- Splash of olive oil or butter
- 1 bunch of broccoli broken into small florets
- 1 bunch of asparagus spears
- Marigold bouillon stock powder
- Water
Gently fry onion in olive oil for about 3 minutes until tender. Add brown rice, cover with brown rice and add 3 heaped teaspoons of bouillon powder. Leave for about 30-40 minutes or until brown rice is nearly cooked. In the meantime gently steam the broccoli and asparagus until just tender.
5 minutes before the end of the cooking time add the chopped salmon to the rice mixture. Once salmon is cooked (takes about 5 minutes), add the broccoli and asparagus and serve immediately
Healthy and Delicious Chocolate Cake
- 10 oz Butter
- 8 oz xylitol (Xylitol is a low Gi sugar alternative)
- 8 Eggs Separated
- 14 oz Ground Almonds
- 14 oz Dark Chocolate
Preheat the oven to 180°C / 350°F
Melt chocolate.
Cream the butter and xylitol until light and fluffy
Fold in egg yolks, ground almonds and melted butter
Carefully fold in whisked egg whites
Pour into prepared lined tin and cook in centre of oven for 1 - 1½ hours (if you use full quantity use 9” tin, if half quantity used then 8” is sufficient)
Orange and Almond Cake
- Dairy free margarine for greasing (or butter if dairy tolerant)
- 6 eggs, separated
- 7oz Perfect Sweet (or other brand of xylitol)
- Grated rind of an orange
- 5.5 oz of ground almonds
Preheat the oven to 180°C / 350°F / Gas mark 4. Grease a 20cm / 8inch square cake tin (a deep round one will do fine if you don’t have a square one). Beat the egg yolks with the perfect sweet, orange rind and almonds in a large mixing bowl
Whisk the egg whites in a separate large bowl until they form stiff peaks. Fold a spoonful of the egg whites into the ground almond mixture, then fold in the remainder. Carefully pour the mixture into the prepared cake tin.
Bake in a preheated oven for 45-50 minutes or until a skewer comes out clean when inserted into the middle of the cake. Leave to cool in the tin
