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GLUTEN-FREE SUGAR-FREE DAIRY-FREE VEGAN NEW LOOK
F R E E - F R O M H E AV E N M AY/ J U N E 2 015
Free-From
MAGAZINE
101
d elicious
RECIPES
H E AVE N MAY/JUNE 2015
Natasha Corrett
introduces the
alkaline diet
Eat your
way to
better
bone health
BREAKFAST
START THE
DAY THE
RIGHT WAY
Get the glow with
Madeleine Shaw
Gluten and
Bank holiday eating…

dairy-free
vegetarian
burgers, p30
Cook up a feast to share with friends

22
22
9 772056 406006
9 772056 406006
SWITCH IT! GOING DAIRY-FREE Quick dinners

Handy guide to free- The difference between Tasty spring bakes FREE-FROM
HEAVEN
from alternatives dairy & lactose intolerance Ask the experts

MAY/JUNE 15
PRICE £4.99
FFH22.Cover.MOCK.indd 1 09/04/2015 18:07

Sponsored by
Udi’s Gluten Free
3-5 July 2015 Olympia, London

Free from paradise is back!
R E E
Fickets Download complimentary tickets here:
t www.allergyshow.co.uk/go/ffheaven-ad
OR, use this page as your ticket!
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here Your ticket also gives access to all three shows
ust V show
FFH22.Ad ISF.FOR PRINT.indd 2 09/04/2015 18:57
W E LCO M E
Free-From GET THE

GLOW
Welcome
Madeleine Shaw shares her
H E AV E N philosophy about enlivening
the hottest, happiest and
healthiest you on page 80.
Although things are most certainly and highly likely

subject to change, as I write the sun is out and spring
is definitely in the air. It's the time of year to start
thinking about getting the legs out, dusting off the
barbecue, watching the perennials come back to life
and replanting the annuals with some confidence. It's
also the time to start thinking about taking time off
work that doesn't involve sitting in a freezing dark
house and just simply watching the box. Now is the NEW SERIES
time to make the most of the improving weather and enjoying the free
time that you have. With that in mind, we have a bumper Bank Holiday
MIDWEEK
section on page 14 that will help you in your quest to entertain in the back MEALS
Turn to page 59 for some
garden and bring seasonal delights to the table.
great ideas to help take the
As well as our regular sections and 101 new and exciting free-from stress out of cooking
recipes, this month we have a fascinating chat with Madeleine Shaw, in the week.
author of Get The Glow on page 80, we meet up with The Fitness Gourmet
Christian Coates, gleaning some top tips for peak performance on page
122, and we also find out the best way to develop and maintain healthy
bones on page 116. We are also very proud to bring you our new and
revamped website (www.freefromheaven.com), where we hope to build an
all encompassing free-from community packed with information, recipes,
interviews and all the latest news. We'd love to know what you think.
Treats
See you next issue...
Enjoy a taste of paradise

with a host of coconut
Nick Gregory Deputy Editor goodies on page 36.
Get in touch Subscribe

Facebook Turn to page 56 to
Find us at www.facebook. take advantage of
com/FreeFromHeaven this month’s special
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Twitter subscription
Go to www.twitter.com offer.
and search for STAR
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Alternatively email DO WE NEED
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publishing.com
DAIRY?
Cover image Nutritionist Tea Novo gives
Gluten and dairy-free burgers us her views on the value
© Stockfood, The Food of milk and dairy products
Media Agency on page 68.
FREE-FROM MAY 3
FFH21.Welcome.FOR PRINT.indd 3 09/04/2015 18:35

I N T H I S I S S U E
May/June 80
Contents
Discover the secrets of healthy and
nutritious free-from living
Bank holiday p14
F E AT U R E S
In season ..........................................................8
Fruity yoghurt pops
Strawberry and almond macaroons
Switch & ditch .............................................. 34
Better bone health ...................................... 62
Edamame pâté
Cauliflower 'cheeze'
Get the Glow with Madeleine Shaw ........ 80
55
E V E RY I S S U E
What's cooking ............................................ 10
In the kitchen with Natasha Corrett ......... 55
Subscribe to Free-From Heaven ................. 56
Ask the experts ........................................... 84
My Free-From Life with Kate Hardie ....... 86
Table talk with Christian Coates ............. 122
NUTRITIONAL INFORMATION
Our symbols We have adopted the nutritional Daily GDA's
GF Gluten-free criteria used by the British Food Calories 2,000 kcal
Standards Agency (FSA) who Protein 50g
SF Sugar-free define the colours in its traffic light Carbohydrates 300g
DF Dairy-free labels based on comprehensive Sugars 25g
scientific studies and consultations. Fat 70g
EF Egg-free This system uses a reference value of Saturates 20g
MF Meat-free 100 grams for food products and Salt 6g
100 millilitres for drinks and classifies
V Vegan levels of fat, saturated fat, sugars and
salt as low (green), medium (amber) or
high (red). We have added Protein. Low Medium High
122
4 FREE-FROM MAY
FFH22.Contents.FOR PRINT.indd 4 09/04/2015 18:18

Breakfast p37
Baking p87 Midweek p59
Essential
information
We use standard
UK measurements,
where 1tbsp is 15ml
and 1tsp is 5ml.
Lunch p45
101 99 Our vegetarian
recipes often include
cheese. Some may contain
animal rennet, so check the
label and use a vegetarian
substitute if you prefer.
Where we use a
gluten-free, sugar-free,
dairy-free, egg-free,
meat-free or vegan symbol,
we recommend you check
the ingredents list
of any manufactured
products you use – even
if you use them regularly,
as manufacturers change
their recipes.
On the cover
p55
p37
Weekend
p59
p71 p87
p34 p68 p84
FREE-FROM MAY 5
FFH22.Contents.FOR PRINT.indd 5 09/04/2015 18:18

I N D E X
RECIPE FINDER Free-From H E AV E N

GF Gluten-free SF Sugar-free DF Dairy-free EF Egg-free MF Meat-free V Vegan Anthem Publishing Ltd, Suite 6,
Piccadilly House, London Road, Bath BA1 6PL
Bank Holiday Weekend Tel +44 (0) 1225 489984

SENIOR EDITOR Sally FitzGerald
14 Blackbean beetroot burgers ■ ■ ■ ■ ■ ■ 72 Bayou crab cakes ■ ■ ■ sally.fi[email protected]
16 After dinner biscotti ■ ■ 73 Turkey fillet with herb stuffing ■ ■ ■ ■
16 Tandoori roast chicken ■ ■ ■ 74 Lasagna with spring vegetables ■ ■ ■ DEPUTY EDITOR Nick Gregory
18 Lemon pie ■ ■ ■ ■ 75 Celeriac gratin with thyme ■ ■ ■ ■ [email protected]
18 Savoury cheesecakes ■ 75 Paleo chicken tikka curry ■ ■ ■ ART DIRECTOR Jenny Cook
20 Wholewheat and quinoa biscuit ■ ■ 76 Malai kofta ■ ■ ■ ■ [email protected]
20 Sesame chicken goujons ■ ■ ■ 77 Lemon chicken pasta ■ ■
22 Semolina pancakes ■ ■ ■ ■ ■ DEPUTY ART EDITOR John Thackray
77 Broccoli and greens quiche ■ ■ ■ ■ ■ ■
22 Chicken cannelloni ■ ■ ■ ■ [email protected]
78 Cauliflower lasagna ■ ■ ■
Madeleine Shaw
24 Mini smoked ham frittatas ■ ■ BUSINESS DEVELOPMENT MANAGER
24 Nebraska meat pies ■ ■ Sarah Lindsay
26 Apple crumble tartlets ■ ■ ■ ■ ■ [email protected]
83 Red velvet cupcakes ■
26 Butternut squash pie ■ ■ ■
83 Pea and dill omelette ■ ■ ■ MARKETING MANAGER Alex Godfrey
28 Almond and coconut cakes ■ ■ ■ ■
83 Squash curry ■ ■ ■ ■ ■ ■ [email protected]
28 Brussels and potato quiche ■ ■ ■ ■ ■ ■
30 Chocolate and raspberry loaf cake ■
30 Vegetable burgers ■ ■ ■ Baking ASSISTANT MARKETING MANAGER
Verity Travers
32 White chocolate chip cupcakes ■ ■ ■ 88 Citrus cake ■ [email protected]
Breakfast
88 Light blueberry cheesecake ■ ■
DIGITAL ASSISTANT Sinead Houlihan
89 Chocolate and avocado torte ■ ■ ■ ■
[email protected]
90 Vanilla mint cheesecake ■ ■ ■ ■
38 Spiced flapjack sundae ■ ■ ■ 91 Almond biscuits ■ ■ ADVERTISING DIRECTOR Simon Lewis
39 Soulsaver breakfast bar ■ ■ ■ ■ 91 Low GI cheesecake ■ ■ [email protected]
40 Coconut crepes ■ ■ ■ ■ 92 Date, almond and chia balls ■ ■ ■ ■ ■
40 Cacao cinnamon granola ■ ■ ■ ■ ■ ■ EDITORIAL DIRECTOR Paul Pettengale
92 Olive oil shortbread cookies ■ ■ [email protected]
41 Pumpkin granola muffins ■ ■ ■ ■ ■ ■ 93 Dark chocolate cake ■ ■
41 Raw vegan apple bars ■ ■ ■ ■ ■ 94 Coconut cake ■ ■ ■ MANAGING DIRECTOR Jon Bickley
42 Yoghurt parfait ■ ■ ■ 96 Raspberry and passion fruit muffins ■ ■ ■ [email protected]
42 Berry and oat smoothie bowl ■ ■ ■ ■ ■ 97 Chocolate cupcakes ■ ■ PRINT Polestar UK Print Ltd,
43 Bircher muesli ■ ■ ■ ■ 98 Meringue kisses ■ ■ 1 Apex Business Park, Boscombe Road,
44 Blueberry peach muffins ■ ■ 98 Sponge cake ■ ■ Dunstable, Bedfordshire LU5 4SB
44 Nutty granola ■ ■ ■ ■ ■ ■ 99 Olive oil and orange cake ■ ■ Tel +44 (0) 1206 849 500
Lunchtime 99 Chocolate and walnut brownies ■

100 Raw almond brownie bites ■ ■ ■ ■
102 Almond macaroons ■ ■ ■
DISTRIBUTION Marketforce (UK) Ltd,
The Blue Fin Building, 110 Southwark Street,
46 Roasted sweet potato salad ■ ■ ■ London SE1 0SU Tel +44 (0)1582 678900
46 Grilled courgette rolls ■ ■ ■ ■ 103 Cashew butter ■ ■ ■ ■ ■
47 Crunchy millet salad ■ ■ ■ ■ ■ ■ 103 Matcha and oat truffles ■ ■ ■ ■ SUBSCRIPTION ENQUIRIES
48 Savoury pumpkin waffle ■ ■ ■ ■ 104 Healthy crispy rice bars ■ ■ ■ ■ anthem.subscribeonline.co.uk
49 Sweet potato rosti ■ ■ ■ ■ ■ ■ 105 Coconutty bliss balls ■ ■ ■ ■ Call UK 0844 848 8425,
49 Paleo mayonnaise ■ ■ ■ ■ 105 Raw chocolate truffles ■ ■ ■ ■ ■ Europe & World +44 1795 419 854
50 Pesto and polenta fries ■ ■ ■ ■ ■ ■ 106 Choco cherry crumble cake ■ ■ ■ USA – Call Toll Free 800.428.3003
52 Maple walnut Scotch eggs ■ ■ ■ 107 Chocolate tartlets ■ ■
52 Broccoli and asparagus salad ■ ■ ■ ■ ■ 108 Rhubarb pudding ■ ■
53 Bubble and squeak potato cakes ■ ■ ■ 109 Homemade chocolates ■ ■ ■ ■ ■
54 Spanish tortilla ■ ■ ■ 109 Slow cooker cheesecake ■
110 Mini loaf cakes ■ ■ ■ ■ ■
Midweek 110 Almond and chocolate cupcakes ■ ■
111 White & dark chocolate mousse ■ ■ ■ ■
60 Roasted red pepper courgetti ■ ■ ■ ■ 112 Mango and marzipan cake ■ ■ ■ ■
60 Black rice tuna burgers ■ ■ ■ ■ 114 Plum cake ■ ■ ■ ■ ■
61 Spicy mackerel noodles ■ ■ ■ ■
62 Vegetable pasta with crispy bacon ■ ■
63 Mango prawn salad ■ ■
Breads All content copyright Anthem Publishing Ltd, 2015,
all rights reserved. While we make every effort to
ensure that the factual content of Free-From Heaven
64 Fish with seasonal vegetables ■ ■ ■ ■ 120 Walnut and seed bread ■ ■ ■ is correct we cannot take any responsibility nor be
65 Herby fried plantain ■ ■ ■ ■ ■ 120 Crusty cheese & onion bread ■ ■ ■ held accountable for any factual errors printed.
121 Seeded loaf & croutons ■ ■ ■ ■ ■ ■ No part of this publication may be reproduced,
65 Galliano and plantain ■ ■
121 Healthy banana bread ■ ■ ■ ■ ■ stored in a retrieval system or resold without the
66 Chicken Kiev ■ ■ ■ prior consent of Anthem Publishing Ltd. Anthem
Publishing recognises all copyrights contained within
this issue. Where possible we acknowledge the
copyright holder. Free-From Heaven is a trade mark
owned by Anthem Publishing.
6 FREE-FROM MAY
FFH22.Recipe finder.For PRINT.indd 6 09/04/2015 17:52

FFH22.Ad p7.FOR PRINT.indd 7 09/04/2015 18:59
Although we enjoy them all-year round,
strawberries really come into their own
from the beginning of May...
STRAWBERRIES
The strawberry is a widely grown
hybrid species of the genus Fragaria. It is
cultivated worldwide for its fruit,
which is widely appreciated for its
characteristic aroma, bright red
colour, juicy texture, and sweetness.
Strawberries are an excellent source of
vitamin C, a good source of manganese
and provide several other vitamins
and dietary minerals in lesser amounts.
They also contain a modest amount of
essential unsaturated fatty acids in the
seed oil.
Also in season...
Asparagus Sweetcorn
Radishes Cherries
Basil Pollock
Peas Broad beans
8 FREE-FROM MAY
FFH22.In Season.FOR PRINT.indd 8 09/04/2015 17:02

Fruity yoghurt pops Strawberry and
By Kate Hardie (www.happyigloo.com) almond macaroons
GF sF eF
By Viva Strawberries (www.vivastrawberry.co.uk)
Makes 10-12 | Prep 15 mins plus freezing |
GF
Cook none | Calories 34 (per lollipop)
Makes 10-12 | Prep 15 mins plus 20-30 mins to set |
1 large mango, Cook 10 mins | Calories 355 (per macaroon)
stone and skin removed
250g (9oz) strawberries, halved FOR THE MACAROONS
300g (10½fl oz) gluten-free creamy 4 large free-range egg whites

vanilla yoghurt 175g (6oz) icing sugar
1 Place the mango and one third of the 170g (6oz) ground almonds
yoghurt in a jug and blend until smooth. 30ml (1fl oz) water
2 Divide the purée evenly between 170g (6oz) caster sugar
10-12 ice lolly moulds until they are one- FOR THE FILLING
third full. Tap to remove any air bubbles,
200g (7oz) butter (at room temperature)
then place in the freezer for 30 minutes
or until set. 100g (3½oz) icing sugar
3 Remove from the freezer and pour one- 10 Viva strawberries, hulled and sliced
third of the remaining vanilla yoghurt evenly 1 Place 2 egg whites in a large bowl, sift in
between the moulds. Gently tap the moulds the icing sugar and ground almonds and
to level the yoghurt. Place in the freezer for mix into a paste. Place the water and caster
another 30 minutes. sugar in a small pan and bring to the boil.
4 Blend the remaining yoghurt with the 2 While the syrup is boiling, whisk the
strawberries until smooth, then pour evenly remaining egg whites until stiff. Pour the hot
between the moulds. Place a wooden stick syrup into the egg whites, whisking all the
in the centre of the yoghurt pops and time until the mixture is thick and glossy.
return to the freezer until set.
3 Gently stir the egg white mixture with
Tip Depending on the thickness of the the sugar and almond paste until the
yoghurt, you may find it easier to insert the mixtures combines. Line a baking tray with
wooden sticks once the third layer has been greaseproof paper. Place the mixture into a
placed in the freezer for 15 minutes to piping bag and pipe out equal rounds onto
ensure they stand upright. the baking tray.
4 Allow the macaroons to sit for 20-30
minutes so they can form a skin. Preheat
the oven to 170°C/Gas Mark 3. Cook the
macaroons for 15-20 minutes, then cool on
the tray for 10 minutes.
5 For the filling, beat the butter and icing
sugar together until light and fluffy. Sandwich
the macaroons together with two slices of
strawberries and a little buttercream.
0.1g 0g 0.01g 5.9g 1.3g 20.7g 9.1g 0.1g 38.1g 6.6g

Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein
free-from May 9
FFH22.In Season.FOR PRINT.indd 9 09/04/2015 18:48

N E W S
FROM THE Clive's Pies scoops
What's
SOCIAL
MEDIA top spot at World
VAULTS Innovation Awards
B
We were
May/June
UCKFAST ORGANIC BAKERY,
interested to makers of Clive's Pies, has
know your been selected as a winner in
feedback on
cooking?
the World Food Innovation Awards
the BBC ONE
2015 in the Best Free From Product
programme
category with their delicious Clive's
The Truth
Gluten Free Pies.
About Sugar?
Clive’s has been making gluten-free
It's frightening
how much sugar pies for customers across the UK for
there is in things. many years, and now the Devon bakery
Keep up to date with all the latest The FDF didn't

seem to want
has been catapulted into the spotlight.
Sally Carson, Clive’s Managing
free-from happenings to upset the Director said: “The team were thrilled
manufacturers to be finalists and while exhibiting at
though, seemed to the International Food and Drink Event
keep sidestepping at London Excel we were honoured to
the question over be named as the winner. Gluten-free
declaration of foods are becoming more mainstream
ingredients. as quality and taste improve and we
Margaret Breen are very proud to be an ambassador
I knew it in this quickly growing market. The
was bad, but ethos of the business is ‘to produce the
the programme best quality, organic vegetarian and
certainly highlighted free-from food, using locally sourced
how bad!
ingredients wherever possible."
SENSATIONAL SPRING & SUMMER SOUPS Shameem Algieri
It is scary to
M
ULTI AWARD-WINNING, tasty new soups follow on from our For more information, visit
think how much
organic soup producer hugely successful ‘celebrity chefs’ and www.clivespies.com
sugar we eat
Tideford Organics has ‘winter detox’ ranges. They are all without even
introduced five delicious new soups, very healthy, with many containing knowing we are
perfect for the spring and summer. ‘superfoods’ and are ideal for those eating it. I for one
Served hot or chilled, their ‘superfood’ who are time precious, but passionate will certainly start
recipes include; beetroot soup with about consuming high quality, healthy looking at the labels
d
pomegranate, chicken soup with and organic produce. With many of the
fOoNoTH
of products that
u p e r
spring vegetables, watercress soup
S
soups suitable for vegetarians, vegans you would assume
with Spirulina, lemon and cracked and coeliacs, there really is a flavour contain no sugar.
black pepper, cucumber soup with suitable for everyone.” Sarah Heath
dill and kefir and organic gazpacho. Tideford Organics believes that Wow! Now that OF THE M
All are made with organic ingredients delicious, healthy food can only be was eye-opening.
which are farmed responsibly with no made with organic ingredients that are Going to have to
pesticides. They are gluten and wheat- farmed responsibly with no artificial seriously watch
free, low in fat and salt and contain pesticides or fertilisers. The colours what I eat, and
no added sugar. They are available in and flavours come from using organic more importantly,
a 600g pot size (RRP £2.79) from the vegetables, herbs and spices which are drink!
beginning of May. These delectable slowly cooked. Helen Sprake
soups can be bought from Ocado,
Whole Foods, Planet Organic, As For more information on Tideford
Nature Intended, Selfridges and all Organics’ soups, visit www.
well-known independents nationwide. tidefordorganics.com or email CUMIN
Lynette Sinclair, managing director [email protected]. Cumin (Cuminum cyminum), is a flowering
Follow us on
of Tideford Organics, said: “These Telephone 01803 840555. plant in the family Apiaceae, native from
Facebook @
the east Mediterranean to India. Its
FreeFrom Heaven
seeds (each one contained within a fruit,
and have your say...
which is dried) are used in the cuisines
of many different cultures, in both
whole and ground form. In addition, it
is also used as a medicinal plant, serving
as a digestant, as well as being used to
treat anaemia and the common cold. It
promotes a healthy immune system and
a strong digestive tract. It is high in iron,
manganese, copper, calcium, magnesium,
vitamin B1, and phosphorus.
10 FREE-FROM MAY
FFH22.News.FOR PRINT.indd 10 09/04/2015 17:56

Caroline Quentin Get set for the Allergy
announced as & Free From Show
Patron of Coeliac UK
T
HE ALLERGY AND FREE FROM
A
CTRESS AND TV PERSONALITY, SHOW is coming to London's
Caroline Quentin is the Olympia on July 3-5.
new Patron of Coeliac UK, This is your opportunity to try and buy
the national charity for people with thousands of free-from goodies, from
coeliac disease, and will support food and drink, to cosmetics, skin and
their campaign to improve diagnosis lifestyle products, allergy and hayfever
rates, launching at the start of Coeliac solutions and much, much more.
Awareness Week on May 11. When you arrive at the venue, you
Ms Quentin’s involvement in will be directed into a huge hall, full
Coeliac UK’s diagnosis campaign of exhibition stands. You can spend
comes at a time when she is close to the day walking around, trying and
completing her own journey, after an buying products; sampling and asking
initial positive blood test two years ago questions. Not just that but you can
and more recently a genetic test. go and learn more about ‘free from’
Coeliac UK is launching the cooking in the kitchen area, take your
campaign during the Charity’s Coeliac kids to learn more about their allergies,
Awareness Week, from 11-17 May. The plus loads of other fun activities.
campaign, which will run throughout
2015 and 2016, will highlight the most For more information, visit
common symptoms of coeliac disease, www.allergyshow.co.uk
and prompt people experiencing these
symptoms to ask themselves – ‘is it
coeliac disease?’ and to seek further
information from a dedicated website
established by the charity.
Upcoming Events
The site (www.isitcoeliacdisease. Coeliac UK Food Fairs
org.uk) will provide information and May 9
advice on the symptoms and risk factors York Food Fair 2-4pm
associated with undiagnosed
Pudsey Civic Hll
Dawson's Corner
coeliac disease.
Pudsey
Leeds
For more information, visit
LS28 5TA
www.coeliac.org.uk
THE June 6
HOTTEST South Wiltshire Food Fair
Ed's Easy Diner

PLACE IN 10.30am-3pm
TOWN The Southern Counties Auction Room
Salisbury Livestock Market
Leading the way
Netherhampton Road
Award-winning restaurant group Ed's Easy Diner has launched
Netherhampton
a Coeliac UK accredited gluten-free menu – meaning people
Salisbury
with coeliac disease can now get their 1950's diner fix at their
SP2 8RH
35 diners across the UK.
Ed’s is a much loved retro-American diner that successfully June 13
captures the spirit of the classic US originals, iconic symbols of Lincolnshire Food Fair
GLUTEN FREE MENU
PRESS PACK an unforgettable period in the history of that country. 11am-1pm
MARCH 2015
The first burger chain to be accredited by Coeliac UK, the Wellingmore Memoriable Hall
national charity for people with coeliac disease, the new menu West Street
offers 85 per cent of the dishes from the non-GF menu. Wellingmore
Now Ed's fans needn't miss out, as they'll be one of the Lincolnshire
first ever burger chains to serve gluten-free buns alongside LN5 0JA
fries, as well as GF hot-dogs! July 18
Sarah Sleet, chief executive of Coeliac UK, said: "We Gloucestershire Food Fair
know eating out safely is a top concern for people with 10.30am-2.30pm
coeliac disease, who must follow a strict gluten-free diet The Pavilion
Press Information
Lucy Self / Stuart Singer for life. Hatherley Lane
[email protected] / [email protected]
020 7436 1111
"We are working with the catering industry to help them Cheltenham
deliver good quality menu choices for people with coeliac Glous
disease and we are delighted Ed's Easy Diner is recognising the GL51 6PN
importance of catering for this market by gaining accreditation
from Coeliac UK and offering a separate gluten-free menu."
For more information, visit edseasydiner.com
FREE-FROM MAY 11
FFH22.News.FOR PRINT.indd 11 09/04/2015 17:56

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f r e e - f ro m m e n u
Free-From h e av e n Menu
Prepare tempting dishes all week with these delicious
menus to suit all your free-from desires...
Gluten-free bank holiday feast
Red pepper pesto courgetti p60 Vegetable burgers with yoghurt p30 White chocolate chip brownies p99
Meat-free day
Cardamom yoghurt parfait p42 Pesto and polenta fries p50 Celeriac gratin with thyme p75
Dairy-free Sunday lunch
Sesame chicken goujons p20 Lasagne with spring vegetables p74 Chocolate hazelnut torte p89
free-from MaY 13
FFH22.Menu.FOR PRINT.indd 13 09/04/2015 17:06

Bank Beetroot, quinoa,
black bean and
Holiday flaxseed burgers
Eating
By Julie Montagu
GF SF DF EF MF V
Makes 6 | Prep 15 mins |
Cook 25 mins | Calories 249 (per burger)
180ml (6½fl oz) water

What does a bank holiday say to 90g (3oz) quinoa
you? Is it sunshine, gardening, lie- 200g (7oz) tin of black beans, drained, rinsed
2 cooked beetroots
ins, trips away, or is it entertaining 1 shallot, peeled, finely chopped
friends and family with delicious 2 garlic cloves, peeled, crushed
food to share. Well, if it’s the latter a small handful of fresh coriander, chopped
2 tbsp apple cider vinegar
you are after then you are in for a juice of 1 lime
treat over the next few pages as we 2 tbsp gluten-free oat flour
have found a wealth of new and 2 tbsp ground flaxseed
exciting free-from recipes that will 2 tbsp coconut oil

sea salt and freshly ground black pepper
have those special people coming TO SERVE
back time and again for more... 6 gluten-free buns, toasted
tahini
dried chilli flakes, to season
2 avocados, peeled, pitted, sliced (optional)
1 Put the water and quinoa in a saucepan, bring to the boil,

then reduce the heat to low and simmer for
15-20 minutes, or until all the water has been absorbed
and the quinoa is tender. Leave to cool.
2 Once the quinoa has cooled, put it in a food processor
and add the black beans, beetroots, shallot, garlic,
coriander, apple cider vinegar and lime juice. Blitz until
smooth. Transfer the mixture to a large bowl and stir in
the oat flour and flaxseed. Season to taste. Divide the
mixture into six equal portions and flatten into fat discs to
create your burgers.
3 Melt the coconut oil in a large frying pan over a medium
to high heat. Cook each burger for 2-3 minutes on
each side.
4 Serve on toasted buns spread with tahini and sprinkled
with chilli flakes. Add sliced avocado for a real treat.
6.9g 4.3g 0.1g 3.6g 10.8g

Total fat Saturates Salt Sugar Protein
14 FREE-FROM MAY
FFH22.bankholiday.FOR PRINT.indd 14 09/04/2015 17:50

Recipe taken from
Superfoods by
Julie Montagu,
photography by Yuki
Sugiura, published
by Quadrille.
(RRP £18.99).
FREE-FROM MAY 15

Bank Holiday R E C I P E S
Tandoori roast chicken
with coconut sambal
By Dean Edwards for Great British Chefs
(www.greatbritishchefs.com)
GF SF EF
Serves 4 | Prep 25 mins plus overnight to marinate |
Cook 1½-2 hrs | Calories 630 (per serving)
1.5-2kg (3lb 3oz-4lb 4oz) 1 tbsp Groovy Food High

free-range chicken Five Oil
FOR THE MARINADE 700g (1lb 8oz) Maris
1 tbsp garam masala Piper potatoes, peeled,
cut into chunks
1 tsp ground coriander
2 tbsp virgin coconut oil
1 tsp chilli powder
FOR THE SAMBAL
1 tsp paprika
100g (3½oz) fresh
½ tsp turmeric
coconut, grated
½ tsp ground cinnamon
1 green chilli, deseeded
After dinner biscotti 3 garlic cloves,
peeled, crushed
½ garlic clove, peeled
By Christian Coates 1 tsp agave nectar
a small piece of
GF MF fresh ginger, grated 1 tsp Groovy Food High
Serves 8 | Prep 20 mins plus chilling | Five Oil
100ml (3½fl oz)
Cook 18-20 mins | Calories 171 (per biscuit) natural yoghurt a small handful
of fresh coriander
juice of ½ a lemon
60g (2¼oz) gluten-free flour
juice of 1 lime
lemon halves
60g (2¼oz) gluten-free whey protein
90g (3oz) clear honey 1 Mix the dry tandoori spices in a large bowl, then remove a
finely grated zest of ½ a lemon
teaspoon full and set aside for the roast potatoes.
½ tsp vanilla extract
2 Combine the rest of the spices with the natural yoghurt,
ginger, oil, lemon juice and garlic, then set aside.
¾ tsp gluten-free baking powder
3 Place the chicken on a baking tray, slash the thighs with a
2 free-range eggs
sharp knife, then rub with the tandoori paste. Cover and
130g (4½oz) dried blueberries refrigerate for at least 2 hours, but overnight if you can.
70g (2¾oz) hazelnuts 4 Preheat the oven to 190°C/Gas Mark 5. Boil the potatoes
1 Preheat the oven to 160°C/Gas Mark 2½. Line two baking for 4-5 minutes, drain, then set aside.
trays with baking parchment. 5 Before cooking, stuff some coriander and the lemon halves
2 Mix the flour, protein, honey, lemon zest, vanilla extract and inside of the chicken cavity. Add a few lenon wedges to
baking powder together in a large bowl. the tray. Roast in the oven for 45 minutes per kilo plus
20 minutes.
3 Whisk the eggs a little, then mix into the ingredients in
Recipe taken from
the bowl, adding a little at a time until a dough is formed. 6 Baste occasionally until the chicken is completely cooked.
Fitness Gourmet:
Lastly, add the blueberries and hazelnuts and mix in well. The juices should run clear when a skewer is inserted into
Delicious Recipes for the thickest part.
Peak Performance 4 Split the dough in half and roll each into a rough sausage
at Any Level by shape about 15cm (6in) long. Place each onto a baking 7 One hour before the end of the cooking time add the
Christian Coates. tray and cook in the oven for 18-20 minutes until firm. coconut oil to the baking tray. Add the potatoes, making
photography by Yuki sure they get a good coating of oil, then season with salt
Sugiura, published 5 Remove from the oven and allow to cool for a few and pepper and the reserved spices. Roast for about
by Jacqui Small. minutes. Turn the oven down to its lowest setting. 1 hour, turning a couple of times until crispy and golden.
(RRP £25). 6 Using a large serrated knife, slice the biscuit ‘sausages’ into 8 To make the sambal, place all of the ingredients into a mini
1cm (½in) thick slices and arrange the slices on the trays. blender along with some water and blitz into a paste, but
Return to the oven for a further 70-80 minutes, or until still retaining some texture. Season with salt and leave to
completely dried out. These biscotti keep for 3-5 days in stand for at least 10 minutes before serving.
an airtight container.
7g 1g 0.01g 11.8g 8.7g 26.4g 13.9g 0.01g 6.8g 60.1g

16 FREE-FROM MAY

FREE-FROM MAY 17

Savoury cheesecakes with
salted honey walnuts
By The Easy Kitchen
GF
Serves 4 | Prep 20 mins plus chilling |
Cook 40-50 mins | Calories 736 (per serving)
FOR THE CRUST a handful of chives,

200g (7oz) gluten-free finely chopped
oatcakes, crushed 50g (1¾oz) Parmesan,
50g (1¾oz) butter finely grated
3 tbsp clear honey salt and freshly ground

white pepper
salt and freshly
ground black pepper FOR THE SALTED
HONEY WALNUTS
FOR THE FILLING
2 tbsp clear honey
150g (5½oz) cream cheese
2 tsp brown sugar
150g (5½oz) ricotta cheese
2 tsp sea salt flakes, plus
Lemon pie on a 75ml (2¾fl oz) sour cream
extra for sprinkling
poppy seed crust 1 tsp Dijon mustard

3 free-range eggs,
100g (3½oz)
walnut pieces
By Lucie Javorska (www.win-winfood.com) separated
GF DF EF V 100g (3½oz) Wensleydale,
Serves 4-6 | Prep 10 mins plus soaking | feta or any blue cheese,
Cook 20-30 mins | Calories 242 (per serving) roughly chopped
1 Preheat the oven to 180°C/Gas Mark 4. Grease four

FOR THE CRUST finely grated zest and
chef ’s rings. For the crust, tip the oatcake crumbs into a
juice of 1 lemon
100g (3½oz) ground large mixing bowl and season with salt and pepper. Melt
poppy seeds 50g (1¾oz) brown sugar the butter in a saucepan or pot set over a gentle heat,
150g (5½oz) dates, 50g (1¾oz) erythritol, or until the butter foams and turns golden. Remove from
soaked more brown sugar the heat and stir in the honey until dissolved. Combine
FOR THE FILLING 2 tbsp egg replacement the butter and honey with the oatcake crumbs. Press the
powder, or cornstarch crumbs into the bottom of the chef ’s rings on top of a
350g (12oz) firm
baking sheet. Bake the crust in the oven for 8-10 minutes
silken tofu
until golden and firm. Reduce the oven temperature to
50g (1¾oz) soy yoghurt 160°C/Gas Mark 3.
1 Combine the poppy seeds and drained dates in a food 2 Meanwhile, put the cream cheese, ricotta, sour cream,
processor and pulse until a compact mixture forms. Pour mustard and egg yolks in a large mixing bowl and whisk
into a 18cm (7in) baking dish lined with baking parchment. until light and fluffy. Stir in the cheese and chives and
Spread the mixture evenly with the back side of a spoon. season well. In a separate bowl, beat the egg whites to
medium peaks. Take a spoonful of the egg white and stir it
2 Preheat the oven to 180ºC/Gas Mark 4. through the cheese mixture. Gently fold in the remaining
3 Clean the food processor and put in the remaining egg whites with a metal spoon.
ingredients. Process until smooth, then pour over the crust. 3 Spoon the mixture into the chef ’s rings to cover the
4 Spread evenly and bake in the oven for 20-30 minutes, oatcake crust and sprinkle with Parmesan. Bake in the still-
until the pie firms up at the edges (it might still be a bit warm oven for 30-40 minutes, until the cheesecakes are
wobbly in the middle, but that’s ok). golden on top and set.
5 Take the pie out of the oven and run a knife around the 4 For the salted honey walnuts. Put the honey, sugar and
edges, so that the filling no longer sticks to the side of the salt in a frying pan set over a low heat. Stir until the sugar
dish (this helps prevent cracking as the pie cools). Allow to dissolves. Remove from the heat, add the walnut pieces
cool completely. Serve chilled. and stir until well coated. Transfer the nuts to a baking
sheet, sprinkle with extra salt and leave to cool.
5 Use a knife to loosen the edges of the cheesecakes and
turn them out. Serve warm, with the salted honey walnuts.
9.3g 1.1g 0.01g 35.4g 8g 59.3g 27.5g 1.5g 23.9g 27.7g
18 FREE-FROM MAY

Recipe taken from
Gluten-Free Recipes
by The Easy Kitchen,
photography by
William Reavell,
published by Ryland
Peters & Small.
Readers can buy
the book for the
special price of
£7.99 including UK
p&p (RRP £9.99)
by telephoning
Macmillan Direct
on 01256 302699
and quoting the
reference
GLR CM4.
FREE-FROM MAY 19

Sesame chicken goujons
and avocado chilli cream
By Emma Porter (www.paleowithmrsp.com)
GF SF DF
Makes 10-12 | Prep 20 mins |
CHICKEN GOUJONS FOR THE AVOCADO

350g (12oz) boneless CREAM
chicken thighs 1 avocado
2 free-range egg whites 1½ red chilli
60g (2oz) sesame seeds juice of ½ a lime
1 tsp sea salt 80ml (2¾fl oz) almond or
½ tsp freshly ground coconut milk
black pepper a pinch of salt
2-3 tbsp coconut oil
1 For the avacado cream, blend all the ingredients together

Wholewheat and quinoa until creamy. Place into a pretty serving bowl and decorate
with more chilli.
biscuit with smoked 2 For the goujons, using a fork, whisk the egg whites until
salmon foamy and peaks are just beginning to form.
3 Chop the chicken into length strips and set aside. Pour
By Bruno Loubet for Great British Chefs (www.greatbritishchefs.com) the sesame seeds, salt and pepper onto a flat surface and
DF EF spread the mix out. Take a length of chicken and dip it in
Makes 8 | Prep 20 mins | the egg white, making sure it’s fully coated. Roll it in the
Cook 10 mins | Calories 168 (per biscuit) sesame seeds until fully coated. Repeat with all lengths.
4 Place the chicken in a very hot deep frying pan coated
200g (7oz) smoked 1 tsp sugar with coconut oil. Allow the goujons to cook for about
salmon, sliced ½ tsp flaky sea salt 3-4 minutes on each side until golden. It’s very important
110ml (4fl oz) oat milk 40g (1½oz) solid refined there’s enough oil in the bottom of the pan or else they
½ tsp apple cider vinegar coconut oil will burn. You may need to cook the chicken in batches.
90g (3oz) wholemeal flour 40g (1½oz) quinoa flakes 5 Test one chicken goujon by cutting it in half to make sure
it’s fully cooked through – if not, turn the heat down and
70g (2½oz) plain flour soft herbs, of your choice
continue to cook until cooked through. Serve straight
½ tbsp baking powder dairy-free cream away with fresh spinach leaves, cherry tomatoes, spring
1 Combine the wholemeal and plain flour, baking powder, onion, avocado cream and fresh lime.
quinoa flakes, salt and sugar in a large bowl. Place the
mixture onto a large work surface, forming a well in the
middle and place the solid coconut oil in the well. Mix well
with the tips of your fingers to form a crumble mixture.
2 Make a well in the middle of the crumbs and pour in the
milk and vinegar. Gently stir to form a dough, being careful
not to over-mix. Sprinkle some flour on a flat surface
and flatten the mixture with a rolling pin to a 1cm (½in)
thickness. Cut out the biscuits with a pastry cutter.
3 Preheat the oven to 200°C/Gas Mark 6.
4 Place the biscuits on a greaseproof-lined baking tray and
bake for about 10 minutes until the biscuits turn a golden
brown colour. Once cooked, leave to cool on a rack that
allows air to circulate. When cooled, slice them in half and
arrange a slice of salmon on the inner side of the biscuit.
Top with a small amount of cream, season with herbs.
9.7g 4.6g 0.6g 1.6g 7.7g 14g 5.7g 0.1g 0.2g 7.1g
20 FREE-FROM MAY

FREE-FROM MAY 21

Chicken cannelloni
GF SF DF MF
Serves 4-6 | Prep 25 mins plus 30 mins to rest |
Cook 40 mins | Calories 593 (per serving)
FOR THE PASTA 1 tbsp chopped parsley

300g (11oz) gluten-free 1 tbsp chopped basil
plain flour, plus extra salt and freshly ground
for dusting black pepper
1 tbsp xanthan gum FOR THE VEGETABLES
1 tsp salt 2 tbsp olive oil
5 free-range eggs 800g (1lb 11oz) kale,
1½ tbsp olive oil chopped
FOR THE FILLING 1 onion, peeled, chopped
1 slice of stale ¼ tsp grated nutmeg

gluten-free bread 300ml (11fl oz) gluten-
500g (1lb 1oz) minced free vegetable stock
chicken 150g (5oz) vegan cheese,
thickly sliced
Semolina pancakes 1 free-range egg
1 tbsp Dijon mustard
DF SF EF MF V
Makes 10 | Prep 10 mins | 1 Mix together the flour, xanthan gum and salt in a mixing
Cook 7-8 mins | Calories 69 (per pancake) bowl. Add the eggs and oil and mix well. Knead into a ball,
then wrap in clingfilm and chill for 15 minutes.
2 Take a tennis ball-sized piece of dough and squash it flat.
All recipe development and food photography on pages 22-29 and the raspberry loaf cake on page 30 © Stockfood, The Food Media Agency
95g (3½oz) chickpea flour

65g (2¼oz) semolina Push the piece of dough through the pasta roller on the
widest setting. The dough will crumble as it comes out of
salt to taste
the pasta machine. Patch the pieces together gently and
a pinch of baking powder push through again on the widest setting. Repeat until the
1 tbsp fenugreek seeds dough comes out in one piece. Fold the sheet into three
1 tbsp chopped coriander
pieces and roll through the widest setting. Repeat three
times until you have a rough square shape, then start
2 large tomatoes, diced working it through the machine, taking it down one setting
1-2 green chillies, finely chopped at a time, until the thinnest setting.
water 3 You can also roll the dough by hand using a rolling pin, but
vegetable oil, for cooking you’ll need to roll the pasta sheets really thinly. Fold the
pasta four or five times and roll out the dough paper thin.
1 Place the chickpea flour, semolina, salt and baking powder
4 Hang to dry or place on a tray dusted with flour to dry for
in a mixing bowl. Add enough water to make a batter of
10-15 minutes. Cut out 10x15cm (4x6in) rectangular pasta
dropping consistency. Beat well.
sheets. Cook the sheets in batches in a pan of boiling salted
2 Stir in the fenugreek seeds, coriander, tomatoes water for 1 minute. Leave to cool. Preheat the oven to
and chillies. 180°C/Gas Mark 4.
3 Grease a griddle or heavy-based frying pan and pour 5 For the filling, soak the bread in a little warm water. Mix the
tablespoons of the batter in the centre of the pan. Drizzle chicken, egg, mustard and herbs together. Work the bread
with a little oil and cook for a few minutes, until the edges into the mixture. Gently fry the onion and kale until soft, but
begin to brown. not browned. Season with salt, pepper and nutmeg.
4 Turn over and cook for 2-3 minutes. Serve immediately. 6 Spread the vegetables in a baking dish and pour over the
stock. Take one sheet of pasta and spoon some of the
filling along the side of the rectangle. Roll up to enclose
the filling. Repeat with the remaining pasta and filling. Place
the cannelloni on top of the kale and cover the dish. Bake
for 25 minutes. Uncover the dish and increase the oven
temperature to 200°C/Gas Mark 6. Arrange the cheese on
top and drizzle with a little olive oil. Bake for 10-15 minutes
until golden brown. Grind a little black pepper over the top.
1.4g 0g 0.01g 1.1g 2.9g 20.2g 3.8g 0.7g 1.6g 39.8g

22 FREE-FROM MAY

FREE-FROM MAY 23

Nebraska meat pies
GF EF
Makes 8-10 | Prep 25 mins plus 1½ hrs for resting |
Cook 45-50 mins | Calories 415 (per pie)
FOR THE DOUGH FOR THE FILLING

115ml (4fl oz) warm 3 tbsp vegetable oil
water, more if needed 450g (16oz) minced beef
1 tbsp dried yeast 1 tsp salt
55g (2oz) sugar 1 large onion,
175ml (6fl oz) milk peeled, chopped
6 tbsp butter 1 tsp freshly ground
475g (17oz) gluten-free white pepper
bread flour, plus extra 2 tbsp butter, melted
for dusting
1 tsp salt
1 For the dough, whisk together the warm water, yeast and
1 tsp sugar in a bowl. Set aside for about 10 minutes, until
Mini frittatas with foamy on top.
2 Heat the milk and butter in a small pan until the butter
smoked ham and peas melts. Allow to cool to lukewarm.
GF SF 3 Mix together the flour, salt and remaining sugar in a mixing
Makes 12 | Prep 10 mins | bowl. Add the yeast mixture and cooled milk and butter.
Cook 25 mins | Calories 93 (per serving) Mix well to a dough (add more water if needed) and
knead in the bowl for 5-10 minutes, until smooth and
2 tbsp vegetable oil elastic. Shape into a ball and cover the bowl with oiled
½ an onion, peeled, finely chopped clingfilm. Leave in a warm place for about 1½ hours, until
2 garlic cloves, peeled, finely chopped doubled in size.
8 large free-range eggs 4 For the filling, heat 1 tbsp vegetable oil in a frying pan. Add
the beef and sprinkle with salt. Brown the beef, breaking it
50ml (1¾fl oz) milk
up into small pieces, then tip it into a bowl.
2 tbsp cornflour
5 Add the remaining oil to the pan and cook the onions for
salt about 15 minutes until soft. Add the browned beef and
freshly ground black pepper continue cooking for 5 minutes. Season with the white
4-5 tbsp peas
pepper and additional salt if needed. Remove from the
heat and set aside to cool completely.
150g (5½oz) cooked smoked ham, thinly sliced
6 Preheat the oven to 180°C/Gas Mark 4. Line two baking
1 Preheat the oven to 190°C/Gas Mark 5. Butter the holes trays with non-stick baking paper.
of a 12-hole muffin tin. 7 Turn out the dough on a lightly floured surface, punch it
2 Heat the oil in a frying pan and cook the onion over a low down and divide it into 8-10 equal-sized balls,
heat until starting to soften. Add the garlic and cook for a 8 Roll out each ball one at a time into a round.
few minutes until soft, but not browned. Remove from
the heat. 9 Spread the cooled filling in the centre of the rounds and
bring up the dough sides to enclose the filling. Roll into
3 Whisk together the eggs, milk and cornflour until blended. balls and place on the baking trays.
Season to taste with salt and pepper. Stir in the peas.
10 Cover the pies with oiled clingfilm and leave to stand for
4 Line each hole of the muffin tin with the ham, making sure about 20 minutes.
the sides and bases are completely covered.
11 Bake in the oven for 20-25 minutes, until golden brown.
5 Spoon in the egg mixture and bake for about 20 minutes
until set. Cool in the tin for a few minutes before serving. 12 Brush the tops with melted butter as soon as the pies are
removed from the oven.
6.4g 1.8g 0.3g 0.8g 6.2g 16.5g 7.9g 0.9g 9.7g 16.3g
24 FREE-FROM MAY

FREE-FROM MAY 25

Butternut squash pie
with pecan nuts
GF DF MF
Serves 6-8 | Prep 25 mins plus 15 mins for chilling |
FOR THE PASTRY 145ml (5fl oz)

110g (4oz) brown maple syrup
rice flour 1 tbsp coconut
55g (2oz) cornflour palm sugar
a pinch of salt 1 tsp ground cinnamon
60g (2oz) coconut ½ tsp mixed spice

palm sugar 2 large free-range
110g (4oz) chilled dairy- eggs, beaten
free margarine, diced 1 free-range
55g (2oz) egg yolk, beaten
ground almonds 200ml (7fl oz) soya or
1 free-range egg, beaten non-dairy cream
Apple crumble tartlets FOR THE FILLING 20 pecan nuts
GF DF EF MF V 475g (17oz) butternut
Makes 12 | Prep 25 mins plus 30 mins for chilling | squash, cut into
Cook 35 mins | Calories 257 (per tartlet) small chunks
FOR THE PASTRY 100g (3½oz) coconut 1 Grease a 23cm (9in) flan tin. For the pastry, sift the
175g (6oz) gluten-free palm sugar flours, salt and sugar into a bowl and mix well. Rub in the
plain flour
margarine until the mixture resembles breadcrumbs. Stir
FOR THE TOPPING
in the almonds.
a pinch of salt 115g (4oz) gluten-free
2 Stir in the egg until the mixture starts to clump. Bring the
110g (4oz) dairy-free plain flour
mixture together and knead until smooth. Place the dough
margarine, diced 70g (2½oz) coconut on a large sheet of clingfilm, then place another sheet of
water palm sugar clingfilm on top. Using a rolling pin, flatten the dough into a
FOR THE FILLING 75g (2½oz) dairy-free round, then roll it out until just larger than the tin.
4-6 eating apples, margarine, melted 3 Peel off the top sheet of clingfilm. Lift the dough into the
peeled, chopped corners and against the sides of the tin. Trim the edges and
peel off the clingfilm. Chill for 15 minutes.
1 For the pastry, sift the flour into a mixing bowl and
stir in the salt. Rub in the margarine until the mixture 4 Preheat the oven to 200°C/Gas Mark 6.
resembles breadcrumbs. Gradually add the water, mixing 5 Line the pastry case with non-stick baking paper and cover
continuously until the mixture just comes together as a the base with baking beans or rice. Bake for 15 minutes,
dough. Roll the dough into a ball, then wrap in clingfilm then remove the paper and beans and bake for a further
and chill for 30 minutes. 5-10 minutes until the base is pale golden. Remove from
2 Preheat the oven to 180°C/Gas Mark 4. Grease the holes the oven and reduce the oven temperature to 170°C/Gas
of a 12-hole muffin tin. Mark 3.
3 Roll out the dough thinly on a lightly floured surface and 6 For the filling, steam the squash chunks until tender and
cut into 12 x 9cm (3½in) rounds. Place the rounds into leave to cool slightly. Reserve 2-3 pieces and place the
the tins. remainder in a food processor and blend until smooth.
4 For the filling, mix the apple pieces with the sugar and fill 7 Mix together the eggs, egg yolk, soya cream, maple syrup,
each pastry case with the apples. sugar and spices. Pour into the food processor holding the
puréed squash. Blend the mixture until smooth, then pour
5 For the topping, mix together all the ingredients to form a into the pastry case. Bake for 30-40 minutes until the filling
crumbly mixture. Sprinkle over the apples. is set, but still slightly wobbly in the centre.
6 Bake for about 35 minutes until the apples are bubbling 8 Arrange the pecans around the edges, as in the photo.
and the crust and topping are golden. Cool in the tins for Place the reserved squash in the centre with a pecan.
20 minutes before removing. Sift the xylitol over the top. Cool on a wire rack for at least 1 hour before serving.
10.8g 2.5g 0.1g 16.1g 1.6g 27.6g 4.5g 0.1g 23.7g 7.8g
26 FREE-FROM MAY

FREE-FROM MAY 27

Brussels and
potato quiche
GF SF DF EF MF V
Serves 4-6 | Prep 25 mins plus 30 mins for chilling |
FOR THE PASTRY 100g (3½oz)

250g (9oz) gluten-free chickpea flour
plain flour, plus extra 15g (½oz)
for dusting nutritional yeast
125g (4½oz) ½ tsp salt
vegan margarine ½ tsp grated nutmeg
½ tsp salt ¼ tsp turmeric
water 600ml (21fl oz) water
FOR THE FILLING 2-3 tbsp grated
2 tbsp vegetable oil vegan cheese
3 medium potatoes,
peeled, thinly sliced
Almond and coconut cakes 200g (7oz) baby
GF SF DF MF Brussels sprouts
Serves 8 | Prep 20 mins | 1 For the pastry, put the flour and salt into a mixing bowl
Cook 20-25 mins | Calories 362 (per cake) and rub in the margarine until the mixture resembles
breadcrumbs. Mix in just enough water to form a dough.
225g (8oz) finely 50ml (1¾fl oz) melted
Shape into a ball and wrap in clingfilm. Chill for 30 minutes.
ground almonds coconut oil
2 Preheat the oven to 200°C/Gas Mark 6. Grease a 23cm
30g (1oz) coconut flour 1 tbsp maple syrup
(9in) flan dish or tin.
1 tsp bicarbonate of soda 1 tsp vanilla extract
3 Roll out the pastry on a lightly floured surface into a
½ tsp salt TO DECORATE round to fit the tin, then use it to line the base and sides
finely grated zest of 225g (8oz) of the tin.
1 unwaxed lemon powdered xylitol 4 Prick the pastry all over with a fork, line the pastry case
40g (1½oz) water with non-stick baking paper and fill with rice or dried
desiccated coconut freeze-dried raspberries
beans. Bake for 10 minutes. Remove the paper and beans
2 ripe bananas, peeled
and bake for a further 10 minutes until golden.
4 large free-range eggs

5 Reduce the oven temperature to 180°C/Gas Mark 4.
6 For the filling, heat the oil in a pan and cook the potatoes
1 Preheat the oven to 180°C/Gas Mark 4. Grease eight for 5 minutes until lightly browned on both sides. Remove
10x6cm (4x2½in) mini loaf tins. from the pan. Add the Brussels sprouts and cook for
2 Mix together the almonds, coconut flour, bicarbonate of 5 minutes. Remove from the heat and set aside to cool.
soda, salt, lemon zest and coconut in a mixing bowl. 7 Arrange the potatoes and Brussels sprouts in the
3 Mash the bananas and beat in the eggs, coconut oil, pastry case.
maple syrup and vanilla until well combined. Pour the wet 8 Combine the chickpea flour, nutritional yeast, salt, nutmeg,
ingredients into the dry and mix well until incorporated. and turmeric. Add 240ml (9fl oz) water and whisk until
4 Spoon into the tins and bake in the oven for smooth. Heat the remaining water in a large pan and bring
25-30 minutes, until a skewer inserted in the centre to a simmer. Whisk in the chickpea mixture and bring back
comes out clean. Cool in the tins for 5 minutes, then place to a simmer. Cook over a low heat for 5-8 minutes, stirring
on a wire rack to cool completely. constantly, until thickened. Pour over the vegetables and
5 Beat the xylitol with just enough water to make a smooth sprinkle with cheese.
thick icing. Drizzle over the cakes and sprinkle with freeze 9 Bake for about 25 minutes until golden. Serve warm.
dried raspberries. Leave to set.
TIP For powdered xylitol, place the xylitol in a food
processor and blend to a powder.
26.2g 10.2g 0.3g 7.2g 10.2g 23g 4g 0.6g 3.8g 10.2g

28 FREE-FROM MAY

FREE-FROM MAY 29

Vegetable burgers
with yoghurt
GF DF MF
Serves 6-8 | Prep 25 mins plus 1 hr for chilling and resting |
FOR THE BUNS 6 tbsp olive oil

225ml (8fl oz) warm water 400g (14oz) tin of kidney
1 tsp cider vinegar beans, rinsed, drained
4 free-range eggs 2 tbsp flaked toasted

almonds
50ml (1¾fl oz) olive oil,
plus extra for brushing 1 tbsp chopped rosemary
300g (11oz) brown 200g (7oz) cooked rice,

rice flour brown or white
125g (4½oz) tapioca flour salt and freshly ground

black pepper
1 tbsp fast-action
dried yeast TO SERVE
1 tbsp xanthan gum 1 cucumber, peeled,
White chocolate and 1½ tsp salt grated
raspberry loaf cake 2 tsp sugar 350ml (12fl oz)

soya yoghurt
GF FOR THE BURGERS
2 tbsp lemon juice
Serves 10-12 | Prep 20 mins plus chilling | 1 carrot, peeled,
Cook 45-60 mins | Calories 317 (per slice) 2 garlic cloves, peeled,
finely chopped
finely grated
175g (6oz) 1 tsp vanilla extract 1 onion, peeled,
½ tbsp chopped mint
ground almonds finely chopped
200g (7oz) raspberries lettuce
175g (6oz) soft butter 1 garlic clove, peeled,
TO DECORATE tomatoes
finely chopped
175g (6oz) coconut 150g (5oz) sugar-free
palm sugar white chocolate, melted 1 For the buns, line a baking tray with non-stick baking paper.
175g (6oz) gluten-free raspberries 2 Mix together 175ml (6fl oz) warm water, vinegar, eggs and
self-raising flour olive oil in a mixing bowl.
freeze dried raspberries
1 tsp xanthan gum 3 Combine the flours, yeast, xanthan gum, salt and sugar.
2 large free-range eggs Add to the egg mixture and beat for 2 minutes. Add a
little more warm water if it is too dry. The dough should
1 Preheat the oven to 180°C/Gas Mark 4. Grease a 900g be very soft and sticky but not runny. Spoon generous
(2lb) loaf tin and line the base with non-stick baking paper. spoonfuls of the dough spaced apart onto the baking tray.
2 Place all the ingredients, except the raspberries, in a mixing Leave to rise in a warm place for 30 minutes.
bowl and beat well until blended. Put half the mixture into 4 Preheat the oven to 200°C/Gas Mark 6. Brush the top
the tin and spread level. of the dough very lightly with olive oil. Bake for 12-15
3 Sprinkle over the raspberries, cover with the remaining minutes until browned. Place on a wire rack to cool.
mixture and smooth the top. 5 For the burgers, heat half the oil in a frying pan and gently
4 Bake in the oven for 45-60 minutes until a skewer cook the carrot, onion and garlic for about 5 minutes,
inserted into the centre comes out clean. If the cake is until softened. Add the kidney beans, almonds, rosemary
browning too quickly, cover it loosely with foil. and rice and mash together. Season to taste with salt and
Cool in the tin. pepper and leave to cool a little. Shape into patties and
5 Remove the cake from the tin and spread the melted chill for 1 hour.
chocolate on top. Arrange raspberries down the centre 6 Heat the remaining oil in a frying pan and cook the
and sprinkle with freeze-dried raspberries. Leave to set. burgers for 3-4 minutes on each side until golden.
7 Put the cucumber in a tea towel and squeeze out the
excess liquid. Combine cucumber with the yoghurt, lemon
juice and garlic and put into a serving bowl. Sprinkle with
mint. Put the lettuce on the split open rolls and put the
burgers on top. Serve with yoghurt dip and tomatoes.
21.4g 9.2g 0.1g 11.3g 5g 23.4g 3.4g 0.5g 3.3g 22.3g
30 FREE-FROM MAY

FREE-FROM MAY 31

White chocolate chip cherry cupcakes

By Michelle Kickham (www.gfandallthingsnice.wordpress.com) GF SF DF
Serves 12 | Prep 20 mins | Cook 18 mins | Calories 116 (per cupcake)
70g (2¾oz) brown ¾ tsp bicarbonate 1 Preheat the oven to 190ºC/Gas Mark 5, then line a
rice flour of soda 12-hole muffin tin with paper cases. Spray the cases with
35g (1½oz) quinoa flour ¼ tsp salt a light cooking oil.
2 tbsp tapioca flour 1 tsp vanilla extract 2 In a large bowl, sift together the flours, cocoa, baking
powder, bicarbonate of soda and salt.
45g (1¾oz) sugar-free 75g (2¾oz) sugar-free
cocoa powder white chocolate chunks 3 In a medium-sized bowl, mix together the egg whites,
yoghurt, sugar, extracts and banana.
180g (6oz) ripe bananas, 40g (1½oz) dried
peeled, mashed cherries, soaked 4 Slowly add the wet ingredients to the dry, then mix until
in water well combined and the batter is quite thick. Fold in the
2 large free-range
cherries and chocolate chips.
egg whites
5 Pour the batter into the paper cases, then bake in the
260g (9oz) plus 1 tbsp
oven for about 18 minutes. These may seem underdone
dairy-free yoghurt
when you first remove them, but don’t over bake as they
65g (2¼oz) coconut palm firm up as they cool.
sugar
¼ tsp stevia extract
1 tsp gluten-free
baking powder
1.2g 0.6g 0.2g 7.2g 5.7g

32 FREE-FROM MAY

Could you taste the difference?
Koko Dairy Free Original tastes remarkably similar to semi-skimmed cow’s milk, yet it’s totally free
of dairy, soya, and animal fats.
Made from freshly pressed coconut milk its 2% fat content provides medium chain fatty acids
(MCFAs) that are more easily digested than saturated animal fats.
Fortied with calcium and vitamins, it not only looks like ordinary milk, but you can use it in just the
same way. In tea, coffee, with cereals and in cooking. The light, fresh taste won’t dominate the
foods you make, so you’ll nd you can use it as a direct replacement.
Koko Dairy Free – a no sacrifice alternative to cow’s milk.
CUK-M-123
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MY
CY
MY
www.kokodairyfree.com
FFH22.Ad p33.FOR PRINT.indd 27 09/04/2015 19:04

Ditch & switch
guide to shopping
When looking to substitute potentially harmful ingredients
for a healthier alternative, Amelia Freer points us in the right
direction with a simple ‘ditch and switch’ technique…
Ditch
Margarine
Switch
Organic butter, ghee or coconut butter.
Need to know
Margarine is usually made from oils, which contain the more pro-inflammatory
omega-6s. Historically, they were higher in trans fats and although this has
improved somewhat, I still believe that we are better to eat foods that have
not been heavily manipulated. Butter has had a bad rap for many years, but
I would recommend it (in moderation) over margarine for those who are not
dairy sensitive. Clarified butter may be better tolerated for those that are.
Butter is a great source of butyric acid, which actually helps to heal the gut.
Coconut oil/fat is a great butter alternative and it can spread well at room
temperature. If you don’t
want the coconut flavour,
try one of the brands that
are ‘aroma free’. Coconut
oil is also well suited
for cooking at high
temperatures as the oils
are very stable and don’t
oxidise easily.
Ditch
Cow’s milk
Switch
Coconut milk, unsweetened almond, cashew or rice milk, oat milk.
Need to know
Although dairy has many positive attributes, there is increasing
evidence that it may be best avoided or at least kept to a minimum. It
is one of the seven most allergenic foods and can trigger both digestive
and systemic health problems such as eczema, asthma, increased
mucus production and low mood. Ninety-five percent of the world’s
population (individuals not of northern European ethnicity) are
lactose intolerant, which contributes towards digestive issues such as
diarrhoea and wind.
Contrary to the myth created by the dairy industry, dairy is not
required for bone health – nuts, seeds, legumes, small fish and greens
such as broccoli provide better, more absorbable sources of calcium
than dairy. Dairy consumption is linked to an increased risk of
hormone related cancers as it contains a growth hormone called IGF-1
(insulin-like growth factor), which is great for young, growing calves
but not so good for the human breast, ovaries or prostate. Dairy is a
source of animal fat, which can have a pro-inflammatory effect due
to its high levels of arachidonic acid. Finally, the dairy industry is not
great for animal welfare, the environment or sustainability. If you
Photo © Ali Allen,
decide to eat dairy, choose organic and if possible, find a raw dairy
producer – many can deliver around the UK.
34 FREE-FROM MAY
FFH22.DitchandSwitch.FOR PRINT.indd 34 09/04/2015 16:51

D I TC H A N D S W I TC H
Ditch
Yoghurt
Switch
Coconut yogurt or soaked blended nuts mixed with fruit or
natural sweetness.
Need to know
See dairy on the left. Coconut yoghurt is a great alternative, which can
be used in sweet or savoury dishes as a replacement for yoghurt, sour
cream, crème fraîche and cream. When going dairy-free, a little creamy
treat is always great.
Ditch
Sugar
Switch
Coconut crystals, stevia, xylitol, maple syrup or honey powder, coconut
butter and coconut crystals.
Need to know
The best way to approach sugar reduction is to accept that the
less sugar you eat, the faster your taste buds will adapt and the
quicker your cravings will go – I promise, just hang in there! The
less processed, natural sugars such as maple syrup or honey are
somewhat better than white table sugar, but it is still sugar and will
still trigger an insulin response.
Photo © Ali Allen
Ditch
Wheat flour
Switch
Brown rice flour, coconut flour, chickpea flour and amaranth flour.
Need to know
Modern wheat, as we know it, has been bred over the years into a grain which is
vastly different from the wheat first farmed in Mesopotamia. Gluten levels are
much higher in modern wheat, which is probably a major contributor to the surge
in gluten sensitivities and coeliac disease over the last 50 years. Gluten has been
shown to irritate the gut lining, potentially leading to intestinal permeability. Even
for those who are not wheat sensitive, it is best to try and diversify your sources of
carbohydrate so that you aren’t eating a ‘monochrome’ diet of wheat with bread,
pasta and baked goods for every meal.
Photo © Ali Allen
Extract taken from

Eat. Nourish. Glow.
by Amelia Freer,
photography by Ali
Allen, published by
Harper Thorsons.
(RRP £16.99).
FREE-FROM MAY 35
FFH22.DitchandSwitch.sf1.indd 35 09/04/2015 18:49

C O C O N U T P RO D U C T S
Infinity Foods Organic

Coconut Syrup £4.95
Coconut Chips Sweet and tangy, Coconut
£1.99 for 250g Merchant’s 100% natural coconut
Organic raw coconut chips free from syrup has a much lower Glycemic
sulphites and added sugar – ideal for adding Index than regular sugar, making
to homemade granola or for toasting as a it a healthier option for
quick and healthy snack. sweetening your baking
www.infinityfoods.co.uk www.coconut-merchant.com
Julian Bakery Paleo Wraps
Coconut Jam £4.95
£8.99 for 7 Coconut Merchant’s new coconut
Created from organic coconut flesh jam is the first of its kind to
and coconut water, Paleo Wraps are a reach British shores. Hints of the
convenient and gluten-free alternative tropics with caramel notes, this
to traditional tortilla wraps. natural 100% coconut spread
www.perfectlypaleo.co.uk is delicious with everything!
www.coconut-merchant.com
Crazy Jack Desiccated
Coconut RRP £2.29 for 200g
A great product for all sorts of baking,
Coconut
as well as adding to curries.You can
also make coconut milk from it.
Stocked by Tesco and Ocado, along
with independent retailers.
cooking!
www.crazyjack.co.uk
Indulge in a taste
of paradise...
Koko Dairy Free Milk

from £1.39 for 1L
Made from freshly pressed coconut
milk, it’s dairy, soya and gluten-free.
Available from all major supermarkets
and health food stores.
KTC Coconut Oil
from £1.95
100% pure and unrefined
Packed in the UK.
www.spicesofindia.co.uk
GREAT
VALUE
Koko Dairy Free Spread
£1.89 for 500g
Koko Dairy Free Spread is
perfect for anyone looking to
avoid any dairy, soya or gluten
ingredients. Made with coconut
oil and vegetable oils,
this delicious spread is available from
Waitrose and health food stores.
36 FREE-FROM MAY
FFH22.p036.indd 36 09/04/2015 16:46

Wakey wakey!
Breakfast
R EC I PE S
Start the day as you
mean to go on...
FREE-FROM MAY 37
FFH22.breakfast.FOR PRINT.indd 37 09/04/2015 16:40

Spiced honey flapjack breakfast sundae
By Christian Coates GF EF MF
Serves 2 (makes 15 flapjacks) | Prep 15 mins | Cook 20-25 mins | Calories 442 (per serving)
FOR THE FLAPJACK 1 Preheat the oven to 160°C/Gas Mark 2. Line a baking tray
375g (13oz) honey with baking parchment.
375g (13oz) spreadable light butter 2 Melt the honey and butter in a large pan on a low heat.
Remove from the heat, then add the oats, whey protein
600g (1lb 4oz) flaked gluten-free oats
and spices. Mix well with a wooden spoon.
30g (1oz) unflavoured whey protein
3 Turn the mixture out onto the baking tray and bake in the
¾ tsp ground cinnamon oven for 20-25 minutes until golden brown. Remove from
¾ tsp ground allspice the oven and allow to cool.
FOR THE FRUIT 4 When cool, turn the flapjack out onto a chopping board
1 small mango and divide into 15 pieces. One piece makes a portion for
a snack. This flapjack will keep for up to 1 week in an
2 figs
airtight container.
40g (1½oz) blackberries
5 For the fruit. peel the mango, remove its stone and cut
40g (1½oz) blueberries into small cubes. Quarter the figs.
FOR THE HONEYED YOGHURT 6 Make the honeyed yoghurt by mixing the yogurt and
200g (70z) Greek yoghurt honey together.
2 tsp honey 7 To assemble, in two glasses, create various layers of
yoghurt, different fruits and flapjack, ending with the fig
quarters.
23.4g 12.9g 0.1g 25.6g 8.8g

38 FREE-FROM MAY

Soulsaver breakfast bar
By Christian Coates GF SF EF MF
Serves 6 | Prep 25 mins plus 1 hr for soaking | Cook 25 mins | Calories 400 (per bar)
25g (1oz) chia seeds 1 Preheat the oven to 170°C/Gas Mark 3. Line a 900g
45g (1½oz) apple juice (1lb) loaf tin with baking parchment.
100g (3½oz) coconut oil 2 Soak the chia seeds in the apple juice in a cup or small
bowl for 1 hour.
100g (3½oz) agave syrup
3 In a small pan, melt the coconut oil and the agave
30g (1¼oz) gluten-free rolled oats
syrup together.
90g (3¼oz) quinoa flakes
4 Using a free-standing mixer, or in a large bowl with a
35g (1¼oz) hazelnuts, chopped wooden spoon, mix the oats, quinoa, hazelnuts, goji
25g (1oz) goji berries berries, sunflower seeds and protein. Tip in the coconut
25g (1oz) sunflower seeds agave mixture along with the soaked chia and any
remaining juice. Using a wooden spoon, mix everything The recipes on
35g (1¼oz) unflavoured whey protein
together thoroughly. Divide this mixture into thirds. Put pages 38-39 are
3 tsp spirulina one-third into the loaf tin and press down firmly. taken from Fitness
1 tsp finely chopped root ginger 5 Mix another third with the spirulina and ginger, then press Gourmet: Delicious
2 tsp cocoa powder this into the rough shape and size of the bottom of the Recipes for Peak
Performance at
½ tsp ground cinnamon loaf tin. Transfer this third to the loaf tin and sit it on top of
Any Level by
the first layer, pressing down with a spatula to fill the space. Christian Coates.
6 With the last third, mix in the cocoa and cinnamon and photography by Yuki
repeat as before to form a third layer to top the loaf Sugiura, published
tin. Cover with foil and bake in the oven for 25 minutes. by Jacqui Small.
Remove from the oven and allow to cool in the tin before (RRP £25).
slicing into portions. One portion is one-sixth of the loaf,
so slice into six and store in an airtight container, where
these bars will last for 5 days.
25.6g 15.2g 0.01g 5.4g 9.5g

FREE-FROM MAY 39

Breakfast R E C I P E S
Coconut crepes Cacao cinnamon granola

By Diana Rodgers By Harriet Smith (www.harrietemily.com)
GF SF DF MF GF SF DF EF MF V
Makes about 15 | Prep 10 mins | Serves 6 | Prep 10 mins |
Cook 15 mins | Calories 123 (per crepe) Cook 12-15 mins | Calories 354 (per serving)
85g (3oz) tapioca flour 200g (7oz) jumbo gluten-free rolled oats
40g (1½oz) coconut flour 40g (1½oz) almonds
¼ tsp bicarbonate of soda 35g (1¼oz) hazelnuts
½ tsp salt 35g (1¼oz) pumpkin seeds
2 free-range eggs 30g (1oz) sunflower seeds
350ml (12fl oz) coconut milk 1 tsp cinnamon
4 tbsp coconut oil 3 tbsp plus 1 tsp cacao powder
120ml (4fl oz) water 3 tbsp olive oil
warm spiced apples, to serve 3 tbsp vegan maple syrup
1 In a large bowl, combine the tapioca flour, coconut flour, 1 Preheat the oven to 180ºC/Gas Mark 4. Line a baking tray
bicarbonate of soda and salt. Mix well and break up any with baking parchment.
lumps in the coconut flour. 2 Add the oats, almonds, hazelnuts, pumpkin seeds,
2 In another bowl, combine 1 tbsp coconut oil with the wet sunflower seeds, cacao powder, cinnamon and salt into a
ingredients. Mix well, then combine the two bowls. large mixing bowl. Stir all together. Add the olive oil and
3 In a skillet or frying pan over a medium heat, melt 1 tbsp maple syrup, then stir until everything is mixed and
coconut oil. Place about 4 tablespoons of the batter on evenly covered.
the skillet. Once the bottom is lightly browned (about 3 Pour the granola mixture evenly onto the baking tray, then
3 minutes, depending on how hot the skillet is). Flip the bake in the oven for 12-15 minutes. After each 5 minutes
crepe and allow to cook for about 1 more minute. Repeat has passed, remove from the oven and stir the mixture
this process until you have used up all of the batter. to avoid burning. (The overall length of time depends on
Recipe taken from
4 Top with a small pad of butter and serve with warm how crunchy you like your granola.)
Paleo Lunches and
Breakfasts On the Go spiced apples. 4 When the granola has cooked, remove from the oven
by Diana Rodgers, and set aside to cool and crisp up. When the granola has
published by Page cooled, either pour into a bowl to serve, or into an airtight
Street Publishing. container to store away for later.
(RRP $19.99).
10.3g 8.7g 0.1g 1g 1.8g 22.1g 2.5g 0.1g 6.7g 10.1g

40 FREE-FROM MAY

Pumpkin granola muffins Raw vegan apple bars
By Lucie Javorska (www.win-winfood.com) By Lucie Javorska (www.win-winfood.com)
GF SF DF EF MF V GF DF EF MF V
Serves 24 | Prep 5 mins | Serves 10 | Prep 10 mins plus 2 hrs for chilling |
Cook 10-15 mins | Calories 96 (per muffin) Cook none | Calories 263 (per bar)
100g (3½oz) sunflower 2 tsp pumpkin spice 135g (4½oz) hazelnuts

seeds 1 tsp cinnamon 50g (1¾oz) chia seeds
45g (1½oz) pumpkin seeds a pinch of salt 60g (2oz) flaxseeds
40g (1½oz) chia seeds 250g (9oz) pumpkin purée 90g (3oz) pumpkin seeds
90g (3oz) dried 3 bananas, mashed 2 small apples, chopped
cranberries, chopped
2 tsp vanilla extract 200g (7oz) raisins
160g (6oz) gluten-free
75g (2¾oz) agave nectar 1 Chop the nuts and seeds in a food processor until you get
rolled oats
a mixture resembling fine crumbs.
1 Preheat the oven to 180ºC/Gas Mark 4. Spray a 24-hole 2 Add the apples and raisins and pulse until everything
or two 12-hole muffin tins with oil. . starts to stick together.
2 Combine all the ingredients in a bowl. Taste and adjust the 3 Scoop the mixture into a 31x11cm (12x4in) bread tin
sweetener to your liking. lined with parchment paper and press the mixture down
evenly with a spoon.
3 Add more pumpkin/banana if it is too dry, divide the
mixture between the holes of the muffin tin, then bake in 4 Refrigerate for at least 2 hours for easier portioning. Cut
the oven for 10-15 minutes. into bars and enjoy.
4 Remove from the oven and allow to cool completely
before serving.
4.1g 0g 0.01g 4.7g 4g 16g 1.8g 0.01g 16.4g 7g

FREE-FROM MAY 41

Cardamom spiced Berry & oat

yogurt parfait smoothie bowl
By Dale Pinnock By Lisa Roukin
GF EF MF GF DF EF MF V
Serves 1 | Prep 5 mins | Serves 4-6 | Prep 10 mins |
Cook none | Calories 209 Cook none | Calories 265 (per serving)
¾ tsp ground cardamom FOR THE SMOOTHIE

1 tsp honey 500ml (18fl oz) almond milk
150g (5½oz) natural live yoghurt 165g (6oz) frozen berries (strawberries, blueberries,
1 tbsp gluten-free porridge oats raspberries and blackberries)
1 tbsp blueberries 2 tsp agave nectar
1 tsp flaxseeds 20g (1oz) gluten-free oats

2 large bananas, peeled
TO GARNISH
1 In a small bowl, mix the ground cardamom and honey into
the yoghurt. banana chips, broken up
2 Place the oats into a tall glass. Spoon half the yoghurt gluten-free granola
on top, then add most of the blueberries. Top with blueberries, raspberries, blackberries
Recipe taken from
the remaining yoghurt and sprinkle with the remaining
Digestion: Eat Your 1 In a blender, combine the almond milk, bananas, frozen
Way to Better Health blueberries and flaxseeds.
berries and agave nectar.
by Dale Pinnock,
photography by 2 Process until the mixture is smooth. Add the oats and give
Martin Poole, it a quick pulse.
published by 3 Top with banana chips, granola, blueberries, raspberries
Quadrille. Readers and blackberries.
can buy the book
for the special price
of £9.99 including
UK p&p (RRP
£14.99) by calling
direct on 01256
302699 and quoting
reference CZ7.
3.9g 1.9g 0.1g 17.5g 5.3g 20.6g 17.9g 0.01g 11.4g 3.1g
42 FREE-FROM MAY

Bircher muesli
By Lisa Roukin GF DF EF MF
Serves 4-6 | Prep 20 mins plus overnight for chilling |
FOR THE MUESLI 1 In a large mixing bowl, add the rolled oats, cinnamon,
200g (7oz) gluten-free jumbo rolled oats apple, pistachios, almonds, pecans, sultanas and dried figs.
Mix well.
2 tsp pistachios
2 In a measuring jug, add the almond milk, agave nectar, and
2 tsp almonds
coconut yoghurt. Beat together with a mini hand whisk or
2 tsp pecans fork, then pour over the oats.
4 tsp sultanas 3 Gently stir everything together, then cover and place in
4 dried figs, stalks removed cut into small strips the fridge for 8 hours or overnight.
1 Pink Lady apple, cored, grated 4 Preheat the oven to 180°C/Gas Mark 4. Line a small
2 tbsp agave syrup baking tray with parchment paper.
600ml (20fl oz) almond milk 5 Place the quartered figs on the tray, drizzle with a splash
of honey and the coconut sugar.
2 tbsp coconut yoghurt (Coyo)
6 Bake in the oven for 10 minutes, then leave to cool.
cinnamon, to sprinkle
7 When ready to serve, place the muesli in serving bowls,
TO GARNISH
top with the quartered figs and sprinkle with
2 figs, quartered desiccated coconut.
honey
2 pinches of coconut sugar
desiccated coconut, handful
This recipe and the

smoothie on page
43 are taken from
My Relationship with
Food by Lisa Roukin,
photography by
David Munns.
Readers can buy
the book from
www.myrelationship
withfood.com
(RRP £25).
28.1g 21.5g 0.01g 21.1g 8.7g

FREE-FROM MAY 43

Blueberry peach muffins Nutty granola

By Ciarra Hannah By Vicki Montague (www.thefreefromfairy.com)
GF MF GF SF DF EF MF V
Makes 6 | Prep 15 mins | Serves 4 | Prep 10 mins plus chilling |
Cook 22-26 mins | Calories 271 (per muffin) Cook 20 mins | Calories 463 (per serving)
45g (1½oz) grass-fed ¼ tsp vanilla extract 200g (7oz) mixed nuts, or nuts of choice
butter or ghee ¼ tsp ground cinnamon 20g (¾oz) golden flaxseeds
5 free-range eggs 400g (14oz) tin of 40g (1½oz) sunflower seeds
175ml (6fl oz) peaches in juice 40g (1½oz) pumpkin seeds
almond milk 115g (4oz) frozen wild 2 tsp chia seeds
30g (1¼oz) coconut flour blueberries
55g (1¾oz) tapioca flour raw honey or organic
1 tsp ground cinnamon
¼ tsp salt maple syrup, for drizzling
1 tsp ground ginger
1 Place equal amounts of the butter or ghee into six holes
1 Preheat the oven to 180ºC/Gas Mark 4. Place the
of a 12-hole muffin tin. Place the tin in the oven and
mixed nuts, flax, sunflower and pumpkin seeds in a food
preheat to 220°C/Gas Mark 7 so the tin warms and the
processor and roughly chop. If you don’t have a food
butter melts. Keep an eye on the butter to make sure you
processor, then roughly chop manually.
catch it before it burns.
2 Transfer the nuts and seeds to a baking tray and add the
2 Meanwhile, prepare the batter. Using a blender, food
chia seeds, cinnamon and ginger.
processor or stand mixer, combine the eggs, almond milk,
flours, salt, vanilla and cinnamon and mix on high speed for 3 Melt the coconut oil and add it to the mixture.
1 minute. It’s fine if the coconut flour still appears a 4 Stir well, then bake in the oven for 20 minutes, or until the
bit gritty. mixture is turning golden (don’t let it burn!).
3 The butter should be melted after only a few minutes. 5 Leave to cool in the tray, before storing in an airtight
Remove the tin from the oven and set aside. While the container and enjoying for breakfast or a quick snack.
pan is still hot, place a single layer of peaches and about
Recipe taken from 1 tbsp blueberries in the bottom of each cup. Top each
The Frugal Paleo with half a cup of batter.
Cookbook by Ciarra 4 Bake in the oven for 18-22 minutes. The inside should
Hannah, published just be set and the outside will be golden brown. Allow
by Page Street
to cool in the tin for 5 minutes, then use a large spoon to
Publishing.
transfer to a serving dish. Drizzle with raw honey or pure
(RRP $19.99).
organic maple syrup, if desired.
17.5g 12.1g 0.2g 10.8g 8g 40.8g 6.3g 0.01g 2.5g 16.6g

44 FREE-FROM MAY

On-the-go!
Lunchtime
R EC I PE S
Liven up your lunches with
a sprinkle of imagination...
FREE-FROM MAY 45
FFH22.Lunchtime.FOR PRINT.indd 45 09/04/2015 16:32

Lunchtime R E C I P E S
Moroccan roasted sweet Grilled courgette rolls

potato and carrot salad with chicken and sage
By Dean Edwards for Great British Chefs (www.greatbritishchefs.com) By Joana Oliveira (www.mygutfeeling.eu)
GF EF MF GF SF DF EF
Serves 4 | Prep 15 mins plus chilling | Serves 2 | Prep 10 mins |
Cook 45-50 mins | Calories 325 (per serving) Cook 15 mins | Calories 272 (per serving)
2 sweet potatoes, peeled, cubed 2 small courgettes, cut lengthwise

400g (14oz) baby carrots into 5mm (¼in) thick slices
1 tsp gluten-free harissa paste 1 tbsp extra-virgin olive oil
½ tsp ground cumin 1 medium red tomato, cut in tiny squares
1 tbsp Groovy Food Omega Cool Oil 170g (6oz) shredded roasted chicken,
or grilled chicken breast cutlets
4 large handfuls of baby spinach
a pinch of salt
1 red onion, peeled, sliced
1 tbsp lemon juice
seeds from ½ a pomegranate
1 tbsp gluten-free tamari sauce
100g (3½oz) feta cheese, crumbled
25g (1oz) fresh sage
a small bunch of fresh coriander
FOR THE DRESSING 1 In a pan with the olive oil, fry the courgette slices on a
medium heat for about 5 minutes per side until tender.
2 tbsp Groovy Food Omega Cool Oil
Set aside.
juice of ½ a lemon
2 In the same pan, cook the tomato for 5 minutes. Add the
1 tsp agave nectar chicken, salt, lemon juice, tamari sauce and sage leaves and
a pinch of salt and freshly ground black pepper stir for a couple of minutes.
1 Preheat the oven to 190°C/Gas Mark 5. 3 Spread a teaspoon of the mix at one end of each
courgette slice, then roll up as in the photo.
2 Place the sweet potato and carrots in a bowl, then drizzle
on the omega oil and spoon in the harissa paste and
cumin. Stir well to cover, then bake in the oven for
45-50 minutes.
3 In a small bowl, whisk together the salad dressing
ingredients, then season with a pinch of salt and pepper.
4 Dress the spinach and onion with the dressing, then
portion onto plates. Top with the sweet potato and
carrots, then scatter over the pomegranate seeds and feta
cheese. Finally, scatter over some fresh coriander.
16.6g 4.5g 0.4g 10.5g 7g 11.6g 2.7g 0.6g 5.1g 29.7g

46 FREE-FROM MAY

Crunchy millet brussels sprout
salad with walnut vinaigrette
By Joana Oliveira (www.mygutfeeling.eu) GF SF DF EF MF V
Serves 4 | Prep 15 mins | Cook 30 mins | Calories 486 (per serving)
FOR THE SALAD 1 In a medium pan over a medium heat, toast the millet,
200g (7oz) millet stirring frequently until fragrant and golden. In the same
pan, repeat the process with the walnuts, then set aside.
480ml (16fl oz) water
2 Chop off and discard the stem end of the brussels
a pinch of salt
sprouts and any discolored outer leaves. Thinly slice
4 brussels sprouts, sliced into skinny strips them into horizontal layers.
4 tbsp extra-virgin olive oil 3 Place the millet and the brussels sprouts in a saucepan
1 medium aubergine, sliced into small squares with boiling water and add a large pinch of salt. Lower
2 tbsp balsamic vinegar the heat, cover the pot and simmer for about
20 minutes until the millet and vegetables are just
60g (2oz) walnuts, coarsely chopped
cooked through.
a small handful of fresh mint, chopped
4 Heat the olive oil in a frying pan, then add the aubergine,
FOR THE VINAIGRETTE balsamic vinegar and salt and cook for about 10 minutes
3 tbsp walnut oil until golden and soft, stirring frequently. Set aside.
1 tbsp apple vinegar 5 Remove the millet pan from the heat, mix gently with a
a large pinch of nutmeg fork and let it sit, covered, for 10 minutes.
a pinch of fine grain sea salt 6 In a big salad bowl, toss the millet with sprouts and
glazed aubergine.
freshly ground black pepper, to taste
7 In a small bowl, whisk the vinaigrette ingredients
together until well mixed. Pour the dressing over the
salad and mix well. Add the toasted walnuts and mint to
the salad and toss.
8 Serve immediately or, if you have time, let the salad
marinate for 10 minutes beforehand.
28.8g 3.1g 0.1g 4.8g 12.7g

FREE-FROM MAY 47

Savoury pumpkin waffle with

watercress berry salad
By Lenny Cornelia Eeuwes (www.fortheloveoftaste.wordpress.com)
GF SF DF MF
Makes 10-12 | Prep 20 mins plus chilling |
Cook 3-4 mins (per waffle) | Calories 125 (per serving)
FOR THE WAFFLES FOR THE SALAD 1 Cook the pumpkin until soft, then mash together with the
500g (1lb 1oz) pumpkin, 200g (7oz) turnip ginger, turmeric, cinnamon and a pinch of salt. Set aside.
peeled, seeded, cut into 100g (3½oz) watercress 2 Meanwhile, heat your waffle iron or griddle pan.
2½cm (1in) cubes 3 Mix the buckwheat flour, baking powder and bicarbonate
125g (4½oz)
10g (½oz) fresh ginger blueberries of soda together. Add the pumpkin purée, almond milk
1 tsp turmeric and eggs to the flour and mix into a smooth batter.
25ml (1fl oz) pumpkin
125g (4½oz) seed oil 4 Bake the waffles on a medium heat for 3-4 minutes
buckwheat flour until tender. You will need to do this in small batches.
1 tsp apple cider vinegar
a pinch of sea salt 5 Wash the watercress in cold water, then drain through
¾ tsp sea salt
a colander or a salad spinner if you have one. Wash
1 tsp gluten-free
the blueberries, then drain. Add the blueberries to the
baking powder
watercress in a large salad bowl.
½ tsp bicarbonate
6 Wash and cut the turnips into quarters, then slice thinly.
of soda
Add to the salad.
7 Mix together the pumpkin seed oil, vinegar and salt with
200ml (7fl oz) a fork. Add to the salad and mix well.
almond milk
8 Dress your waffles with the salad, then enjoy a delicious
2 free-range eggs and filling lunch.
1 tbsp apple
cider vinegar
8.5g 4.2g 0.2g 4g 3.4g

48 FREE-FROM MAY

Sweet potato rosti Paleo mayonnaise
By Clare Sullivan (www.browsersgrazers.com) By Emma Porter (www.paleowithmrsp.com)
GF SF DF EF MF V GF SF DF MF
Makes 2 | Prep 5 mins | Makes 180ml (6fl oz) | Prep 5 mins |
Cook 10 mins per rosti | Calories 172 (per rosti) Cook none | Calories 116 (per 30g serving)
1 medium sweet potato juice of ½ a lemon

2 tbsp extra-virgin olive oil 120ml (4fl oz) light olive oil, or avocado oil
1 tsp salt 1 tbsp apple cider vinegar
horseradish sauce, to serve (optional) 1 large free-range egg, at room temperature
poached egg, to serve (optional) ½ tsp salt
olives, sliced, to serve (optional) ½ tsp freshly ground black pepper
1 Peel and grate the sweet potato. Heat a non-stick frying 1 Add all of the ingredients to a deep mixing bowl. If you
pan. Add ½ tbsp olive oil and place egg rings or dividers are using a hand blender, place the blade at the bottom
into the pan. of the bowl and blend for 1 minute. It will immediately
2 Fill each ring with grated potato, pressing the potato down thicken and turn to a mayonnaise colour and consistency.
to fill the spaces, then cook for 3-5 minutes on a low to 2 Taste and add any extra salt or lemon juice to suit.
medium heat. 3 Spoon into an airtight jar and keep in the fridge for up
3 Remove the ring and flip the potato over, taking care to to 14 days.
ensure it does not fall apart. Press the potato down and
cook for a further 5 minutes. They should be tender and
lightly browned on both sides.
4 Remove from the heat and place on paper towel to drain
off the excess fat. Serve warm or at room temperature
with greens, horseradish sauce, a poached egg and olives,
depending on your intolerances.
14.1g 2g 1.1g 3.7g 1.1g 13.2g 2g 0.1g 0g 0.7g

FREE-FROM MAY 49

Pesto and polenta fries

with spicy aioli
By Jessica Nadel GF SF DF EF MF V
Serves 4 | Prep 20 mins plus 1-2 hrs to thicken | Cook 30 mins | Calories 299 (per serving)
FOR THE POLENTA FRIES 1 For the pesto, place all the ingredients in a food processor
875ml (31fl oz) water and process until smooth, stopping to scrape down the
sides of the bowl as necessary. Season to taste with
sea salt
pepper and more salt. You can store the remaining pesto
200g (7oz) polenta or cornmeal in the fridge for up to 1 week.
60ml (2fl oz) pesto (see below) 2 Line two baking sheets with baking parchment. Bring the
vegetable oil water to a boil in a medium-sized pan. Add a pinch of
FOR THE SPICY AIOLI salt and stir to dissolve, then slowly add the polenta or
cornmeal, stirring constantly.
125ml (4½fl oz) vegan mayonnaise
3 Reduce the heat to low. Add the pesto and continue to
1 tbsp chilli sauce
stir until the polenta mixture thickens significantly and pulls
a squeeze of fresh lime juice away from the sides of the pan. This will take anywhere
FOR THE PESTO – MAKES 250ML (9FL OZ) from 2-10 minutes.
140g (4¾oz) kale, woody stems removed 4 Scoop the polenta onto one of the baking sheets and
50g (1¾oz) fresh basil leaves press it down to a 2cm (½in) thickness; it will be very
sticky so use a silicone spatula or even wet hands. Allow
50g (1¾oz) walnuts
the pan to sit for 1-2 hours to allow the polenta to set;
2 tbsp extra-virgin olive oil you can pop it in the fridge to speed up the process.
2 tbsp lemon juice 5 Once set, the polenta is ready to be sliced into fries.
2 tbsp nutritional yeast Preheat the oven to 220°C/Gas Mark 7, then slice the
1 garlic clove, peeled polenta with a sharp knife or use a pizza cutter.
½ tsp sea salt 6 Transfer the fries to the second baking sheet, brush or
spritz lightly with vegetable oil and place in the oven. Bake
freshly ground black pepper
for 20 minutes, turning the fries halfway through, until they
are slightly browned and crispy on the outside.
7 Meanwhile, mix all the aioli ingredients together in a
small bowl.
8 Remove the fries from the oven, season with a little salt
and serve with the spicy aioli for dipping.
Recipe taken
from Greens 24/7
by Jessica Nadel,
published by
Experiment.
(RRP £14.99)
11.2g 6.4g 0.6g 0.6g 5.4g

50 FREE-FROM MAY

FREE-FROM MAY 51

Maple walnut Scotch eggs Raw sweet broccoli and

By Ciarra Hannah asparagus pecan salad
GF SF DF
By Amy Lyons (www.fragrantvanilla.com)
GF DF EF MF V
Serves 4 | Prep 20 mins |
680g (1lb 7oz) pastured ground pork Cook none | Calories 308 (per serving)
30ml (1¼fl oz) pure maple syrup
2 medium heads of broccoli, cut into florets
30g (1¼oz) chopped walnuts, plus 2 tbsp to garnish
a bunch of asparagus, cut into 3cm (1½in) pieces
6 hard-boiled free-range eggs
3 spring onions, sliced
1 Preheat the oven to 190°C/Gas Mark 5. 300g (10½oz) red grapes
2 Using your hands, combine the pork, maple syrup and 60g (2oz) raw pecans, chopped
chopped walnuts. Divide the mixture into six portions.
FOR THE DRESSING
3 Lay a sheet of clingfilm on a clean, dry work surface.
60g (2oz) raw pecan butter
Spread a portion of sausage mixture into a flattened patty
in the centre of the clingfilm. Place a hard-boiled egg on 60ml (2fl oz) lemon juice
top. Lifting up from under the clingfilm, gently mould the 1 tbsp finely grated lemon zest
sausage around the egg and seal completely. Once all of 2 tbsp raw coconut nectar, maple syrup
the Scotch eggs have been formed, discard the clingfilm. or raw local honey
Place the eggs on a non-stick baking tray lined with
60ml (2fl oz) filtered water
baking parchment.
sea salt
4 Top the Scotch eggs with the extra chopped walnuts, then
bake in the oven for 40-45 minutes. The outside should 1 In a large bowl, combine the vegetables, grapes
be a deep brown with the sausage nicely cooked through and pecans.
without being overdone. 2 Whisk together the dressing ingredients until smooth,
then toss with the vegetables and serve!
Recipe taken from

The Frugal Paleo
Cookbook by Ciarra
Hannah, published
by Page Street
Publishing.
(RRP $19.99).
12.8g 3g 0.1g 4.4g 37g 20.7g 2.1g 0.1g 21g 6.2g

52 FREE-FROM MAY

Bubble and squeak
fried potato cakes
By Diana Rodgers GF SF DF
Makes 20 | Prep 25 mins | Cook 1 hr | Calories 157 (per cake)
3 tbsp coconut oil, for frying 1 Peel the potatoes and cut them into 5cm (2in) chunks.
1.3kg (3lb) baking potatoes Boil for about 15 minutes until tender. Drain and allow
to cool.
1 onion, peeled, diced
2 Meanwhile, sauté the onion in 1 tbsp coconut oil or some
6 garlic cloves, peeled, minced
leftover bacon fat for about 5 minutes or until soft. Add
a bunch of kale, finely chopped the garlic and kale and continue cooking for another
235ml (8fl oz) coconut milk or cream 5-10 minutes, or until the kale is wilted and cooked
6 slices of cooked bacon, cut into small pieces through. Remove from the heat.
2 free-range eggs 3 Place the cooled potatoes in a large bowl and mash with
the coconut milk. They will be a bit drier and less creamy
120g (4oz) potato flour
than traditional mashed potatoes, but the texture should
1 tsp salt The recipes on
be slightly chunky. pages 53-54 are
1 tsp freshly ground black pepper 4 Add the kale mixture, bacon, eggs, potato flour, salt and taken from Paleo
OPTIONAL ADDITIONS pepper and mix well. Warm 1 tsp coconut oil in a skillet or Lunches and
225g (8oz) smoked trout pan over a medium heat. Breakfasts On the Go
by Diana Rodgers,
crème fraîche 5 With your hands, form small patties about the size of a published by Page
small hamburger and fry in the skillet, four at a time. Street Publishing.
6 After about 5 minutes, when there is a nice brown crust (RRP $19.99)
on the bottom of the cake, flip and flatten slightly with
the back of your spatula. Fry for another 5 minutes, then
remove to a plate. Repeat until all the cakes are cooked.
Serve with trout and dairy-free crème fraîche, if desired.
7.8g 5.2g 0.3g 1.3g 4.8g

FREE-FROM MAY 53

Tortilla Española with chorizo

By Diana Rodgers GF SF DF
Serves 4 | Prep 20 mins | Cook 20-25 mins | Calories 678 (per serving)
55g (1¾oz) ghee 1 In a large skillet or pan, heat the ghee to medium high. Fry
2 medium-sized baking potatoes, peeled, thinly sliced the potatoes in batches. You want them light brown, but
not crispy.
1 small onion, peeled, diced
2 Flip the potatoes when the first side is brown and
5 garlic cloves, peeled
continue cooking until the second side is brown. Remove
1 red pepper, diced from the heat and transfer to a plate.
165g (5¾oz) chorizo, diced 3 Drain off most of the ghee and add the onion, garlic, red
1 tsp dried thyme pepper, sausage, pepper and thyme. Sauté until the onion
110g (4oz) rocket, chopped is soft.
10 free-range eggs 4 Remove the onion mixture to a small bowl. Add the
potato back to the pan. Place them in a circular pattern,
120ml (4fl oz) coconut milk or heavy cream
with the pieces slightly overlapping each other. Top with
1½ tsp freshly ground black pepper the onion mixture and add the rocket.
FOR THE SAUCE 5 Crack the eggs in a bowl and mix with the coconut milk.
½ tsp smoked paprika Add the eggs and coconut milk to the pan.
½ tsp cumin 6 Put the pan under a grill on high for about 5-10 minutes,
1 garlic clove, peeled, minced or until the eggs are set but not burnt.
75g (2¾oz) paleo mayonnaise (see page 49) 7 To serve, flip so the potato side is on top. You can do this
by flipping the entire contents of the pan onto a plate, or
1 tbsp lemon juice
by cutting individual slices out of the skillet and serving
2 tbsp fresh coriander bottom side up.
8 To make the sauce, combine all the ingredients and serve
with the tortilla slices. A fresh rocket salad dressed with
blood orange vinegar and a little olive oil also goes great
with this dish.
53.2g 24.8g 0.8g 4.4g 27.8g

54 FREE-FROM MAY

I N T E RV I E W
In the kitchen
with…
Acclaimed author of the Honestly Healthy
series, Natasha Corrett talks us through
her latest venture into alkaline eating …
Q How did you first come
across the concept of
alkaline eating?
Q What’s your advice for
making a good gluten-
free bread?
Chia and teff bread
An ayurvedic doctor told me I was very Follow my recipe for chia teff bread in GF SF DF EF MF V
acidic and described all my ailments my new book Honestly Healthy Cleanse Serves 6-8 | Prep 25 mins plus 2½ hrs for rising |
of low energy, bloating, holding excess (see right) – you have to follow a recipe Cook 50 mins | Calories 182 (per serving)
weight, polysystic ovaries, bad skin as you need to get the right flour blend
and restless sleeping. He told me that as it’s hard with gluten-free baking. Let 1 tbsp coconut 1 tbsp chia oil
if I went on a 21-day cleanse it would me do the hard work for you! I tested palm sugar 30g (1¼oz) quinoa flour
change my life – and it did. this recipe six times before I got it right! 125ml (4½fl oz) 100g (3½oz)
QCan Q
boiling water tapioca flour
you sum up the Your third Honestly Healthy
basic principles? book has just been released 1255ml (4½fl oz) 160g (5¾oz)
Processed foods, meat, refined flours – how has it moved on from your cold water almond flour
and sugars are all acid forming, so limit other books? 1 tbsp fast-action 20g (¾oz) potato flour
them to 30% of the time. It is based around cleanse recipes, dried yeast
however, it also is just a great recipe 1 tsp xanthan gum
Q Why are alkaline foods so book to dip into. I am really proud of it 30g (1¼oz) ground
1 tsp sea salt
much better for you? and love the photography – we decided chia seeds
It’s common sense really. We all know to make the look of it very clean to 1 tbsp gluten-free
20g (¾oz)
that fresh vegetables are great for you, match the title. baking powder
psyllium husks
well, it’s because they are alkalising in 2 tbsp sesame seeds
Q
the body that is helping you to get to What would your 70g (2¾oz) buckwheat
flour, plus extra 3 tbsp whole chia seeds
your optimum health. ideal Sunday menu include?
Poached eggs on avocado toast for
1 To activate the yeast, mix the boiling water and
Q What are your favourite
alkaline ingredients?
Avocado, kuzu and lemon.
breaky, lunch would be almond crusted
pizza and dinner my Asian noodle soup.
sugar together, then add the cold water and the
yeast and stir. Place in a warm area for 15 minutes
QHow do you come up with until it goes frothy. Soak the chia seeds and psyllium
Q What tips would you give to ideas for new recipes? husks in the remaining water. Mix together well.
anyone thinking of starting I get inspired by travel and tasting 2 Once the yeast is ready, stir in the chia seed mixture
an alkaline diet? new flavours and pictures of food also until smooth, then add the chia oil and mix again.
Take one step at a time. If you are inspire me. I will look at something and
heavily into processed foods, just add like the way it is plated and get ideas off 3 Combine the flours, xanthan gum, salt, baking
one nutritious meal a day to your daily the back of that. powder and seeds in a bowl. Slowly stir in the
food intake. Follow the 70/30 rule; yeasty mixture until a dough forms. Dust a clean
which is 70% be healthy and 30% do
what you like, as then it’s not a diet and QWhat’s next for you?
We are expanding the website
work surface with a little buckwheat flour and
knead the dough for about 4-5 minutes. Form into
just a way of living. (www.honestlyhealthyfood.com) and a round shape and place on a baking tray lined with
will be doing a little tour this summer baking parchment. Cover and leave to rise for
QIsalkaline
it possible to eat a 100%
diet?
I don’t as it’s too restrictive and I think
with a pop up which I am really
excited about.
3-4 hours in a warm place.
4 Preheat the oven to 180°C/Gas Mark 4. Punch the
it causes issues in people’s minds. dough to knock out the air. Knead for 2 minutes.
It’s not about deprivation, it’s about Recipe taken from Cover and leave to rise again for 30 minutes.
balance and living a healthy lifestyle. Honestly Healthy
5 Bake in the oven for 50 minutes, then transfer to a
Cleanse by Natasha
wire rack to cool completely before serving.
QWhich are your favourite
gluten-free grains and why?
Buckwheat and millet are my favourites
Corrett, published
by Hodder &
Stoughton.
6.3g 0.6g 0.2g 1.8g 4.4g
at the moment! (RRP £25)
FREE-FROM MAY 55
FFH22.Expert Interview.FOR PRINT.indd 55 09/04/2015 16:37

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FFH22.Ad.058.FOR PRINT.indd 71 09/04/2015 19:22

Black rice Hot and sweet prawn
tuna burgers 60 mango salad 63
Free-From
Midweek
H E AV E N
M E A L S
Take the stress out of
your evening cooking...
Fitsh with
Chicken Kiev 66 seasonal vegetables 64
FREE-FROM MAY 59
FFH22.midweek.FOR PRINT.indd 59 09/04/2015 15:50

Midweek M E A L S
Black rice
tuna burgers
By Lenny Cornelia Eeuwes
(www.fortheloveoftaste.wordpress.com)
GF SF DF EF
Cook 15 mins | Calories 265 (per burger)
150g (5½oz) 2 garlic cloves,

black rice peeled, crushed
115g (4oz) tuna in freshly ground
water, drained black pepper
10g (¼oz) a pinch of sea salt
frozen peas 40ml (1½fl oz) olive
1 red pepper oil, plus extra for
10g (¼oz) frying
fresh mint, finely grated zest
finely chopped and juice of
2 shallots, ½ a lemon
peeled, chopped lemon wedges,
to serve
1 Boil the rice in the pan according to the

packet instructions. water.
2 Fry the shallots, garlic and pepper in a pan
until soft, then add the peas and continue
Roasted red pepper frying for 1 more minute. Remove to a large
mixing bowl and add the tuna and rice and
pesto courgetti toss well. Season to taste.
By Emma Porter (www.paleowithmrsp.com) GF SF DF EF 3 Add the olive oil and lemon juice and mix
Serves 4 | Prep 15 mins | Cook 20 mins | Calories 454 (per serving) coarsely with a hand mixer.
1 red pepper, chopped 1 For the pesto, preheat the oven to 180°C/ 4 Add the mint and lemon zest, toss well,
Gas Mark 4. Roast the pepper for then shape with your hands into
a large handful of basil
10-15 minutes. four burgers.
a large handful of rocket
2 In a food processor, place the pepper, 5 Place the burgers in a pan on a high heat
1 tsp salt
basil, rocket, salt, pine nuts, garlic and olive with a good drizzle of olive oil. Fry on both
75g (2¾oz) pine nuts oil. Blitz until fully combined and a loose sides for about 6-8 minutes until nice and
1 garlic clove, peeled consistency. Add more olive oil if it is still evenly brown. Serve with lemon wedges.
4 courgettes too thick. Transfer the mixture to a jam jar

and store in the fridge.
120ml (4fl oz) olive oil
3 For the courgetti, using a spiralizer (or a
5-6 rashers of Parma ham
vegetable peeler), peel length strips of the
or bacon (optional)
courgette to create your noodles.
25g (1oz) toasted coconut
4 Fry the Parma ham or bacon until crispy.
flakes (optional)
Toast the coconut flakes until slightly golden.
5 Add about 1 tbsp red pepper pesto per
serving to the noodles and mix into
the courgetti.
6 Add the Parma ham/bacon and toasted
coconut, then serve.
41.6g 7.4g 0.4g 5.7g 11.1g 12.8g 1.8g 0.1g 1.3g 11.7g
60 FREE-FROM MAY

Spicy mackerel with
Asian veggie noodles
By Lenny Cornelia Eeuwes (www.fortheloveoftaste.wordpress.com)
GF SF DF EF
Serves 4 | Prep 20 mins plus 30 mins to marinate | Cook 10 mins | Calories 532 (per serving)
FOR THE MACKEREL 1 Mix together the oil, ginger, chillies and the juice and zest of the limes
3 tbsp toasted sesame oil until coarse. Add the gomasio, and sea salt and mix together.
10g (¼oz) fresh ginger, grated 2 Score the mackerel skin diagonally three or four times. Rub in the
ginger mixture and set aside.
3 small red chillies, deseeded
3 For the noodles, slice the green beans into small pieces, then blanch
finely grated zest and juice of 2 limes
them until just al dente in boiling water. Drain and set aside.
10g (¼oz) gomasio (sea salt and sesame seed mix),
4 Cut the mushrooms finely into small strips, place them in a bowl and
plus extra for serving
add 2 tbsp sesame oil and the soy sauce. Allow to marinate for
a pinch of coarse sea salt 30 minutes.
4 mackerel fillets 5 Peel the cucumber and spiralize it into fine strips. If you do not have a
FOR THE NOODLES spiralizer, slice and grate the cucumber finely lengthways with a grater.
1 cucumber 6 Heat the saucepan with 1 tbsp sesame oil and fry the mushrooms
100g (3½oz) salicornia (sea beans) for about 2 minutes. Add the salicornia and cook for 2-3 minutes.
Add the drained beans and cook for 1 more minute.
50g (1¾oz) shitake mushrooms
7 Grill the fish fillets on the skin for about 3 minutes until tender.
50g (1¾oz) oyster mushrooms
When almost cooked, turn briefly, then remove from the pan.
135g (4¾oz) green beans
8 Mix the mushrooms with the salicornia and cucumber noodles. Add
2 tbsp roasted sesame oil plus 1 tbsp for frying the lemon juice and sprinkle with some extra gomasio. Place the
3 tbsp gluten-free soy sauce salad and mackerel fillets on plates and serve.
juice of ½ a lemon
35.7g 6.8g 1.4g 2g 33g

FREE-FROM MAY 61

Midweek M E A L S
Vegetable pasta with crispy

bacon and seeds
By Vicki Montague (www.freefromfairy.com) GF DF
½ a red onion, peeled, finely chopped 1 Place the onion, carrot and red pepper in a large pan with about
1 garlic clove, peeled, finely chopped 50ml (1¾fl oz) water and cook on a low heat with the lid on for
about 10 minutes until soft. Replenish the water if it evaporates.
1 large carrot, peeled, grated
2 Add the remaining vegetables and allow to cook for a further
3 broccoli florets, broken
5-10 minutes, keeping the water topped up so there is just enough
into small pieces
to cover the bottom of the pan.
½ a red pepper, chopped
3 Remove the lid and allow the water to evaporate, before adding the
a handful of green beans, chopped into 2cm (¾in) pieces passata, herbs, stock and chilli powder. Continue to cook on a low
½ a courgette, grated heat for 5-10 minutes, until the vegetables are soft and the sauce
400ml (14fl oz) tomato passata thickened.
1 tsp mixed herbs 4 Cook the pasta according to the instructions on the packet. Once
the pasta has cooked, drain and rinse, then add the sauce.
a sprinkle of chilli powder
5 Stir to combine and serve with chopped crispy bacon, sunflower
¼ tsp gluten-free stock powder
seeds and olives scattered on the top.
4 tbsp sunflower seeds, toasted in a frying pan until golden
6 To make this vegetarian or vegan, replace the bacon with grated
4 rashers of bacon, grilled or cheese or beans.
fried until crispy
a handful of pitted black olives, chopped (optional)
320g (11oz) gluten-free pasta
8.7g 2.6g 0.4g 9.6g 17.8g

62 FREE-FROM MAY

Hot and sweet
mango prawn salad
GF DF
Serves 4 | Prep 20 mins plus chilling |
400g (14oz) large raw tiger prawns

100g (3½oz) dried vermicelli rice noodles
1 red pepper, deseeded, sliced
1 green pepper, deseeded, sliced
1 red onion, peeled, sliced thinly
1 large carrot, peeled, julienned
100g (3½oz) sugar snap peas,
sliced lengthways
1 slightly under ripe mango,
peeled, julienned
1 red chilli, deseeded, sliced
fresh coriander, to garnish
FOR THE DRESSING
1 tbsp agave nectar
1 tbsp gluten-free soy sauce
2 tbsp omega oil
½ garlic clove, peeled, crushed
juice of 1 lime
1 Cook the noodles by placing them in a

bowl and pouring over boiling water. Leave
to stand for 5 minutes, then drain and leave
to cool.
2 Meanwhile, prepare the vegetables and set
aside in a large bowl.
3 Preheat a frying pan, then add the coconut
oil and prawns. Fry for 2-3 minutes per side,
until pink and cooked through.
4 Meanwhile, whisk together the dressing
ingredients for the salad.
5 Dress the noodles with the vegetables,
mango and chilli. Serve topped with the hot
prawns, then garnish with coriander.
8.5g 1.9g 0.2g 8.2g 20g

FREE-FROM MAY 63

Midweek M E A L S
Fish with seasonal
vegetables
By Clare Sullivan (www.browsersgrazers.com)
GF SF DF EF
Serves 4 | Prep 5 mins |
3 carrots, peeled
2 turnips, peeled
2 leeks
4 sticks of celery
2 fennel bulbs
3 sprigs of parsley
1 basil leaf
6 peppercorns
lemon slices, to serve
4 halibut fillets
100g (3½oz) spinach
gluten-free bread, to serve
FOR THE SAUCE (OPTIONAL)
1 tbsp chopped basil
3-4 tbsp olive oil
1 Cut the carrot, leek, turnip and celery into

large chunks (bite-size or larger). Cut the
fennel in quarters lengthwise.
2 Place the vegetables, herbs and
peppercorns in a large saucepan. Add water
to the level of the vegetables and cover
with the lid.
3 Heat to a boil, then lower the temperature
to simmer for 5 minutes. (Do not cook to
tender because the vegetables will cook
more when the fish is added.)
4 Blend the basil and a little oil, adding more
oil to a pouring consistency. (Make this
while the vegetables are cooking.)
5 Place the fish cutlets on the vegetables,
cover and simmer for 4 minutes.
6 Turn the heat off, then add the spinach.
Keep covered for another 4 minutes.
7 Plate, draining most of the liquid off the
vegetables and drizzling the basil oil on top
of the vegetables.
8 Serve with crusty bread and lemon slices.
17.2g 2.4g 0.2g 7.3g 23.5g

64 FREE-FROM MAY

Herby fried
plantain
By Patti Gyapomaa Sloley
GF DF EF MF V
Serves 2-4 | Prep 10 mins |
2 ripe plantains
a small handful of fresh
mixed herbs, torn
2 garlic cloves, peeled, crushed
salt and freshly ground black pepper
oil, to shallow fry
1 Peel then cut the plantain into chunky

pieces – horizontal slices, diagonal discs or
whichever way takes your fancy.
2 Mix the plantain with the remaining
ingredients, except the oil.
3 Lower, carefully, into hot oil and fry for
about 5 minutes, until they turn yellowy
with crispy brown edges.
4 Drain and place on kitchen paper
before serving.
Galliano and plantain

By By Patti Gyapomaa Sloley GF EF MF
4 ripe passion fruit 1 Scoop the passion fruit flesh and seeds into
2 tbsp Galliano liqueur a bowl, mix in 1 tablespoon of Galliano,
then set aside.
250g (9oz) mascarpone
2 Put the mascarpone, icing sugar and vanilla
2 tbsp icing sugar
in a bowl, mix with a fork, cover, then chill.
¼ tsp vanilla extract
3 Mix the honey and remaining Galliano in a
4 tbsp runny honey small bowl.
2 ripe plantains (keep the skin on) 4 Cut the plantain in half lengthwise with the
skins still on. With the tip of a knife, score
the flesh with deep criss-cross slashes, taking
care not to go all the way through and not
The recipes on this
to cut the skin.
page are taken from 5 Brush the cut sides of the plantain with
A Date with Plantain by about half of the honey mixture, then grill
Patti Gyapomaa Sloley, for 4-5 minutes on a medium heat, basting
published by Emmalily. occasionally with the remaining honey mix
(RRP $33). until cooked through and golden. Thick
plantain may take a little longer to cook.
6 Serve in their skins with the mascarpone or
a scoop of ice cream and drizzled with the
passion fruit mix.
7.4g 1.5g 0.1g 13.6g 2.2g 8.6g 5.3g 0.01g 36.8g 8.7g
FREE-FROM MAY 65

Chicken Kiev
GF SF DF
Serves 4 | Prep 25 mins plus freezing |
110g (4oz) dairy-free margarine 1 Mash together the margarine, parsley, chives,
a small handful of parsley, finely chopped garlic, lemon zest, salt and pepper to taste.
Roll into four logs, wrap in clingfilm and
a small handful of chives, finely chopped
freeze until firm.
5 garlic cloves, peeled, crushed
2 Using a very sharp knife, slice the chicken
finely grated zest of 1 lemon breasts almost in half horizontally to form
salt a pocket.
freshly ground black pepper 3 Preheat the oven to 200°C/Gas Mark 6.
4 large skinless boneless chicken breasts Line a baking tray with non-stick
baking paper.
3 tbsp gluten-free plain flour
4 Lay out the breasts to open. Place the
3 large free-range eggs, beaten
frozen logs down the middle of each one,
6-8 tbsp gluten-free breadcrumbs then fold over the breast and secure as
TO SERVE tightly as possible with wooden
cooked green beans cocktail sticks.
5 Season the flour with salt and pepper and
carefully roll each breast in the seasoned
flour, making sure it is well covered.
6 Roll each breast in the beaten egg and
then in the breadcrumbs. Roll for a second
time in the egg and a second time in the
breadcrumbs.
7 Place on the baking tray and bake in the
oven for 40 minutes until the chicken is
cooked through.
8 Serve with green beans.
Recipe development and food photography © Stockfood, The Food Media Agency
34.2g 8.5g 0.4g 1.9g 53g

66 FREE-FROM MAY
FFH22.p066.indd 66 09/04/2015 16:00

L AT E S T P RO D U C T S
Taste Gourmet Spice Company

Spicy Taco Mix £2.79 for 40g
Hand-blended spice rub free from sugar
and gluten that’s delicious added to roast
chicken, stir-fries or sweet potato wedges.
www.perfectlypaleo.co.uk
Jollyum Dairy-Free
Ice Cream £5.89 for 500ml
Jollyum’s Double Chocolate Dairy-Free Ice
Cream is made with creamy organic soya, a
great-tasting source of calcium and protein
for those on a free-from diet. Available in
whole foods and independent health shops.
www.jollyum.com
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FREE-FROM MAY 67
FFH22.Products.FOR PRINT.indd 67 09/04/2015 16:14

Do we need
dairy?
Nutritional therapist Tea Novo gives us her
views on the value of milk and dairy products
after the early weaning years…
T
HE TIME HAS TRULY COME TO milk in the first half of the 20th century fed grass. Their diet is ‘enriched’ with
wipe off the milk moustache – was a very different drink to what we fortified grains and animal by-products,
but not in the manner that ad are served today. which is a far cry from what their
campaigners would have us imagine. bodies can handle. Cows are expected
In the past year, the dairy advertising What are you drinking? to produce around 10 gallons of milk
industry has shifted its emphasis from Indeed, we can get some essential fatty every day and the slow foraging of grass
‘cool’ milk-drinking celebrities onto acids and a lot of protein from milk, but cannot get them anywhere near that
ordinary people, who are consuming if we look at all the toxic additives that figure. They are then given medication
milk as an essential ingredient for a cow’s milk contains today, the harmful to trick their bodies into believing they
healthy life. We are told that cow’s milk effects outweigh the benefits. How are pregnant so that they can lactate
is a key ingredient for healthy bones has milk, then, changed so drastically infinitely. This constant lactation
and child growth with its calcium, in its make up? Looking across the increases the risk of mastitis – an
vitamin D, protein and fatty acids. food industry in general, the trend is inflammation of the mammary glands
And while milk was certainly helpful – so they are given antibiotics. Milk is a
in the wake of two world wars, when Scientific and product of blood filtration and as such
a malnourished population needed
all the nutritional help it could get, evolutionary evidence contains all the drugs, peptides and
hormones found in blood. One of these
against dairy is hormones is insulin growth factor
IGF-1 which, not only encourages
largely ignored growth as its name suggests, but in
because it is addition promotes the growth of cancer

cells. All of this can be found in your
a profitable average supermarket pint of milk.
Asian and African countries, where
business… dairy consumption is minimal, have
staggeringly lower rates of breast and
prostate cancer and osteoporosis in
one of an increased demand and comparison to the West, where the
consumption, and milk, like many popular theory is that we need milk due
other foods that cannot be produced to its calcium and vitamin D content,
at the quantities that the market so that we can grow strong and healthy
demands, has become a product bones. But in order to get enough
that is doctored with a cocktail of Vitamin D from milk, a person would
medication and hormones. need to drink around 5-6 glasses a day.
By its very nature, cow’s Scientific and evolutionary evidence
milk contains a higher number against dairy is largely ignored because
of hormones than human milk, business. The dairy
it is a profitable busin
which is already a burden for the industry in the UK generates around
human digestive tract. Coupled £4.27 billion per year, and is valued aat
with the additives and the fact 16% of total agricultural profit.
that today’s milk is pasteurised
and homogenized, has resulted Why are we becoming
in the removal of any helpful increasingly intolerant?
enzymes and fat the drink There is absolutely no evidence
initially contained and whose that we need milk after our
function was to aid digestion weaning age, and there are
and absorption. By design cows plenty of natural sources
are supposed to live on foraging of proteins, Vitamin D
vegetation, but in more recent and other essential
years the animals are rarely nutrients that
68 FREE-FROM MAY
FFH22.Dairy Feature.FOR PRINT.indd 68 09/04/2015 16:11

DA I RY- F R E E
support a healthy lifestyle that can be casein and whey cannot be

found in non-dairy products. removed from milk, which
Just look at the facts: we lose means that a dairy intolerant
the enzymes necessary for lactose person will still react to
digestion after the age of 2, which is products labeled as ‘lactose
the natural age for human weaning, but free’. Human milk also
we continue to consume milk into old contains both whey and
age. Cow’s milk, in its composition, is casein, but the level is both
designed to raise a baby cow’s weight different and easier
from around 35kg to 350kg in one year, to digest.
and once the calves are weaned, they Raw milk is somewhat
stop drinking it. Milk is composed of healthier, and it can be a
carbohydrates, fat and protein. good source of protein since
Carbohydrates in milk take the it still contains the enzymes
form of lactose, which is made out that enable its digestion in
of two simple sugars: glucose and the human gastrointestinal
galactose. An enzyme called lactase is tract. But the question
responsible for breaking down lactose remains of whether we
into these simple sugars. The trouble is need a type of protein that
that approximately 60% of the world’s can double the size of a
population doesn’t have this enzyme, baby cow in just 30 days?
making them lactose intolerant. The
reaction can be as mild as discomfort So what are
and stomach upset, or as severe as the substitutes?
a full on histamine reaction such as Nut milks are excellent
anaphylactic shock. dairy alternatives. They
And our insistence on milk drinking are high in protein – a Photo © Tea Novo
into old age is just one of the reasons glass of almond milk
for the increasing dairy intolerance. contains the same
amount of calcium as cow’s milk, speed, together with a teaspoon of
Dairy intolerance or and magnesium, the most important cinnamon, a couple of dates and a litre
lactose intolerance? mineral for healthy bones. My personal of water. Strain through a cheesecloth
Dairy intolerance is not the same as favourite is a blend of almond and and you have a marvelously nutritious,
lactose intolerance. Those who don’t hazelnut. It’s incredibly easy to make. healthy and protein-packed non-
tolerate dairy are allergic to the casein Simply soak a cup of nuts overnight, dairy milk.
and whey found in milk. Unlike lactose, then blend in the morning at high Hemp milk is a fantastic source of
Omega 3 fatty acids and can be made
by soaking un-hulled hemp in water,
adding a sweetener of your own choice,
then blending and straining.
Soy milk and soy products can be
disruptive to our thyroid function, so I
wouldn’t recommend them, plus they
are toxic due to their high GM content.
Over 50% of the world’s soy produce is
cultured with the help of GM farming.
The unethical nature of mono-crop
farming of soy is also causing steady
devastation of natural habitats in some
parts of South America.
As for cheese alternatives, these are
also easy to make at home, and again
with nuts. Macadamia and cashew
cheeses are popular choices. They are
prepared by soaking nuts overnight,
then blending with garlic, salt and
nutritional yeast. Nut and seed pâtés
are another superb way of creating a
healthy protein dish without the help of
cow. The pâté I have been making a lot
recently is a blend of walnuts, sesame
seeds, sundried tomatoes, thyme, garlic
and salt on a high speed setting in a
blender. Serve it in salad wraps.
For more information, visit

www.teanovo.co.uk
FREE-FROM MAY 69
FFH22.Dairy Feature.FOR PRINT.indd 69 09/04/2015 16:11

Head online to visit our
new look website today!
Love Gluten-Free Heaven and Free-From Heaven magazines? You can now enjoy free-from
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FFH22.web Ad.FOR PRINT.indd 12 09/04/2015 19:19

Enjoy with friends!
Something for
the weekend
Take time to experiment with a few of
the hottest new free-from treats...
FREE-FROM MAY 71
FFH22.weekend.FOR PRINT.indd 71 09/04/2015 15:35

Bayou crab cakes
GF DF SF
Makes 12 | Prep 20 mins plus 1 hr for chilling |
Cook 15-20 mins | Calories 73 (per cake)
225g (8oz) fresh crab meat 1 Mix together all the ingredients, except the breadcrumbs,
2 spring onions, finely chopped until well blended. Scoop into about 12 rounded balls.
Place on a plate, cover and chill for 1 hour.
1 small red bell pepper, seeds removed, finely diced
2 Preheat the oven to 200°C/Gas Mark 6. Grease a large
1 large free-range egg
baking tray.
1 tsp Worcestershire sauce
3 In a shallow plate, combine the breadcrumbs with salt and
1 tsp Dijon mustard pepper to taste.
½ tsp paprika 4 Press the crab balls to flatten slightly, pressing out as much
½ tsp Creole seasoning of the liquid as you can.
2 tsp gluten-free chilli sauce 5 Place them carefully into the breadcrumbs, then turn over
a few drops Tabasco sauce and coat the other side.
finely grated zest of 1 lime 6 Place on the baking tray and bake in the oven for
15-20 minutes until lightly browned and heated through
½ tbsp chopped parsley
7 Serve with aioli and garnish with thyme.
salt
freshly ground black pepper
50g (1¾oz) gluten-free breadcrumbs
TO SERVE
dairy-free aioli
thyme
3.4g 0.7g 0.3g 2.1g 2.8g

72 FREE-FROM MAY

Turkey fillet with herb stuffing en croute
All recipe development and food photography on pages 72-74 and the gratin on page 75 © Stockfood, The Food Media Agency
GF DF EF SF
Serves 6 | Prep 35 mins plus 3 hrs for chilling | Cook 20-25 mins | Calories 750 (per serving)
FOR THE PASTRY 1 For the pastry, sift the flours, salt and xanthan gum into
145g (5oz) cornflour a mixing bowl. Add the water and mix to a dough. If the
130g (4½oz) potato flour dough is too dry, add more water. Roll out the dough on a
surface dusted with rice flour to a rectangle, about the size
55g (2oz) brown rice flour
of your hands placed together side by side.
50g (1¾oz) sweet rice flour, plus extra for dusting
2 Lay half of the margarine over the left and middle third
2½ tsp xanthan gum of the dough. Fold the right third over the middle third.
1 tsp salt Fold again on top of the left third and seal the edges by
180ml (6fl oz) chilled water pressing together with a rolling pin. Turn the pastry
90 degrees and roll into a rectangle the size of your hands.
345g (12oz) dairy-free margarine, chilled, cubed
Repeat with the remaining margarine and folding the
FOR THE FILLING thirds. Seal the ends, then roll into a rectangle. Wrap in
60g (2oz) rocket, wilted clingfilm and chill for 3 hours.
6 turkey breast fillets, about 100g (3½oz) each 3 Preheat the oven to 200°C/Gas Mark 6. Line a baking tray
finely grated zest of 1 lemon with non-stick baking paper.
juice of ½ a lemon 4 Slit each turkey fillet horizontally through the thickest
part, open out and flatten. Mix together the rocket, lemon
2 tsp each of chopped parsley, thyme and sage
zest, juice, herbs and salt and pepper. Divide the mixture
salt between the fillets. Spread over the surface and roll up.
freshly ground black pepper 5 Roll out the dough to a 40x35cm (16x14in) rectangle.
FOR GLAZING Cut into six equal rectangles. Lay each fillet on a piece of
melted dairy-free margarine pastry, brush the edges with water and bring up the sides
to meet in the middle and seal all around. Place on the
TO SERVE
baking tray, cut slits in the top of each parcel and brush
salad
with margarine. Bake in the oven for 20-25 minutes until
gluten-free barbecue sauce
golden brown. Serve with salad and barbecue sauce.
49.5g 8.2g 2g 4.7g 22.3g

FREE-FROM MAY 73

Weekend R E C I P E S
Lasagne with spring vegetables

GF DF MF
Serves 4 | Prep 1 hr plus 30 mins for resting | Cook 20-30 mins | Calories 624 (per serving)
FOR THE PASTA 2 onions, peeled, 2 Take a tennis ball-sized piece of dough and squash it flat.
85g (3oz) chickpea flour finely chopped Push the dough through a pasta roller on the widest
400g (14oz) tin of setting. Patch up any broken pieces and push through
85g (3oz) millet flour
chopped tomatoes again. Repeat until the dough comes out in one piece.
85g (3oz) potato flour,
100ml (3½fl oz) 3 Fold the sheet into three pieces and roll through the
more if needed
gf vegetable stock widest setting. Repeat three times until you have a rough
1 tsp psyllium square shape, then start working it through the machine,
husk powder a bunch of basil, leaves
taking it down one setting at a time, until the thinnest
1 tsp salt 1 ltr (35fl oz) soya milk setting. You can also roll the dough by hand using a rolling
1 large free-range egg 40g (1½oz) gluten-free pin, but you’ll need to roll the pasta sheets really thinly.
plain flour 4 Cut the pasta sheets into 10x20cm (4x8in) rectangles.
3 large free-range
egg yolks 250g (9oz) green Cook in batches in a pan of boiling salted water for
asparagus, chopped 4 minutes. Place on tea towels to dry. Preheat the oven to
1-2 tbsp extra-virgin
190°C/Gas Mark 5. Grease a large baking dish.
olive oil 150g (5oz) frozen spinach
150g (5oz) peas 5 For the filling, heat the oil and gently cook the onions
1-2 tbsp water
until translucent. Add the tomatoes with their juice, the
FOR THE FILLING salt and
vegetable stock, salt and pepper and simmer over a low
freshly ground
1 tbsp extra-virgin heat for about 10 minutes. Add half the basil leaves and
black pepper
olive oil three-quarters of the soya milk and stir well.
2 tbsp dairy-free
6 Whisk the remaining soya milk with the flour and stir
cheese, grated
into the sauce. Bring to the boil briefly. Carefully stir the
1 For the pasta, put the flours, psyllium powder and salt in asparagus, spinach and peas into the sauce. Season to taste
a food processor and pulse to combine. Mix together the with salt and pepper.
egg, egg yolks, 1 tbsp olive oil and 1 tbsp water. Pour the
liquid into the flours and blend until coarse moist crumbs 7 Put about one-sixth of the vegetable sauce into a
form. Turn out and knead into a dough, then wrap in baking dish and cover with three sheets of lasagne. Add
clingfilm and rest for 30 minutes. more sauce, then more lasagne and repeat until all the
ingredients are used up, finishing with sauce. Sprinkle
19.7g 3.6g 1g 21.8g 26.3g with cheese and bake for 20-30 minutes until piping hot.
Total fat Saturates Salt Sugar Protein Garnish with the remaining basil leaves.
74 FREE-FROM MAY

Celeriac gratin and thyme Paleo chicken tikka curry
DF EF MF V By Emma Porter (www.paleowithmrsp.com)
Serves 4 | Prep 15 mins | GF DF EF

Cook 1 hr 15 mins | Calories 559 (per serving) Serves 2 | Prep 15 mins |
2 tbsp dairy-free margarine
3½ tbsp plain flour FOR THE SPICE MIX 350g (12oz) chicken
3 tsp ground corriander thighs, diced
400ml (14fl oz) coconut milk
3 tsp ground cumin 400g (14oz) tin of
225ml (8fl oz) almond milk
chopped tomatoes
1 tsp salt 4 tsp paprika
1 onion, peeled,
3-4 medium potatoes, peeled, thinly sliced 2 tsp garam masala
finely chopped
1 large onion, peeled, thinly sliced 1½ tsp ground ginger
1 tsp coconut oil
1 celeriac, thinly sliced 1 tsp ground chilli powder
3 garlic cloves,
a few sprigs of thyme FOR THE CURRY peeled, crushed
1 Preheat the oven to 180°C/Gas Mark 4. Grease a large 2 tsp spice mix fresh corriander, to
baking dish. 120ml (4fl oz) coconut garnish
2 Melt the margarine in a pan and gradually whisk in the cream paleo flat breads
flour. Cook for 1 minute, whisking constantly. 1 For the spice mix, place all of the spices in a jar and shake
3 Gradually whisk in the coconut and almond milks until until fully mixed Store for up to 1 year.
smooth, then whisk in the salt. Reduce the heat to very 2 For the curry, add the coconut oil to a pan over a high
low and cover the pan. heat, allow to melt, then add the garlic and onion. Fry off
4 Layer the potatoes, onion and celeriac in the baking dish, until softened and golden brown. Add the spices and fry
then ladle some of the sauce over the top. Repeat the for 2-3 minutes. If it starts to stick, add 2-3 tbsp water.
process, ending with sauce. Place the thyme sprigs on top. 3 Add the chicken and cover with the mixture. Fry for
5 Cover and bake for about 1 hour, until the vegetables are 3-4 minutes. Add the chopped tomatoes plus 400ml
tender. Uncover the dish for the last 10-15 minutes to (14fl oz) water and turn down to a simmer.
brown the top. 4 Allow the sauce to reduce for 25 minutes, before adding
the coconut cream and stirring in.
5 Cook for a further 2-3 minutes before serving. Serve with
paleo cumin flat breads and fresh corriander.
40.9g 34.2g 0.7g 9g 8.2g 23.6g 16.5g 0.1g 10.3g 56g

FREE-FROM MAY 75

Malai kofta
By Vicki Montague (www.freefromfairy.com) GF EF MF SF
Makes 8 | Prep 20 mins | Cook 30 mins | Calories 170 (per kofta)
FOR THE KOFTAS 1 tsp chilli powder 1 Preheat the oven to 190ºC/Gas Mark 5. Grease a
110g (4oz) mature 1 tbsp cumin seeds baking tray.
Cheddar cheese, grated 1 tsp ground coriander 2 To make the koftas, place all the ingredients in a medium-
100g (3½oz) gram flour sized bowl and bring together with your hands until firm.
½ tsp turmeric
Roll into eight balls of equal size.
1 tsp ground cumin 2 cardamom pods
3 Place the balls on the baking tray and bake in the oven for
1 tsp ground coriander 300ml (10½fl oz) passata 25 minutes, turning once.
½-1 tsp chilli powder 100ml (3½fl oz) water 4 Meanwhile, make the sauce. Placing the onion in a large
2 tbsp cashew nut butter 3 tbsp single cream pan with a little oil and water. Cook over a low heat with
1 tbsp poppy seeds 4 tbsp cashew nut butter the lid on until translucent, but not brown. Add more
a little water, if required water if it becomes dry and starts to brown.
fresh coriander, to serve
FOR THE SAUCE 5 Allow the water to evaporate, then add the garlic and
chopped cashew nuts,
ginger and continue to cook for a 1 minute.
1 red onion, peeled, to serve
finely chopped 6 In a separate pan, dry fry the cumin seeds, chilli powder,
salt
coriander and turmeric over a medium heat for about
1 garlic clove, peeled, gluten-free papadums, 1 minute, until you hear the cumin seeds pop.
finely chopped to serve
7 Add the passata, water, dry fried spices, cardamom pods,
1 tbsp fresh ginger, rice, to serve cashew nut butter and salt to taste. Simmer over a low
finely chopped
heat for 10-15 minutes. Add more water if the sauce
becomes too dry.
8 At the end of the cooking time, add the cream and stir
until heated through. To serve, place the sauce in a bowl
and add the koftas. Scatter over some chopped coriander
and cashew nuts and serve with rice and papadums
(checking that they are gluten-free!).
8.9g 3.8g 0.2g 2.4g 8.2g

76 FREE-FROM MAY

Lemon chicken with Broccoli and greens
omega cool pesto quiche
By Dean Edwards for Great British Chefs (www.greatbritishchefs.com) By Jessica Nadel
GF SF GF DF EF MF V SF
Serves 4-6 | Prep 20 mins plus 2 hrs to marinade | Serves 8 | Prep 10 mins |
Cook 45 mins | Calories 476 (per serving) Cook 40 mins | Calories 132 (per serving)
FOR THE CHICKEN 1 tsp omega oil 150g (5oz) mixed green vegetables (kale, chard, peas,
4 free-range 240g (9oz) GF linguine asparagus), chopped
chicken breasts FOR THE PESTO 90g (3¼oz) broccoli, chopped
finely grated zest and a large bunch of 40g (1½oz) onion, peeled, diced
juice of 1 lemon fresh basil 180g (6¼oz) chickpea flour
2 tbsp omega oil ½ garlic clove, peeled 2 tbsp nutritional yeast
1 tbsp agave nectar 50g (1¾oz) almonds ¼ tsp turmeric
FOR THE SAUCE 30g (1oz) Parmesan ½ tsp sea salt
200g (7oz) baby plum lemon juice, to taste ¼ tsp dried basil
tomatoes, halved
60ml omega oil ¼ tsp dried thyme
2 garlic cloves,
fresh basil, to serve ½ tsp gluten-free baking powder
peeled, crushed
250ml (9fl oz) water
1 Preheat the oven to 150°C/Gas Mark 2.
500ml (18fl oz) gluten-free vegetable stock
2 Place the tomatoes onto a baking tray, then scatter over
1 tbsp olive oil
the garlic. Drizzle over the oil and agave, season with
salt and pepper, then roast in the oven for 30 minutes. 1 Preheat the oven to 200°C/Gas Mark 6. Lightly grease a
Remove from the oven and set aside. 23cm (9in) pie dish.
3 Marinade the chicken breasts in the lemon juice, zest and 2 Wash and prepare the vegetables, then set aside.
oil, then leave for 2 hours for the flavours to develop. 3 In a large bowl, mix together the chickpea flour, yeast,
4 Preheat the oven to 200°C/Gas Mark 6. Season and seal turmeric, salt, basil, thyme and baking powder. Whisk in the Recipe taken
the breasts skin side down in a hot pan for 3 minutes until liquids until smooth. Stir in the vegetables and pour the from Greens 24/7
by Jessica Nadel,
golden. Turn the breasts over, glaze with agave, then bake mixture into the pie dish.
published by
in the oven for 12-14 minutes or until cooked through. 4 Bake in the oven for 40 minutes, or until the top is lightly Experiment.
5 Place the basil, almonds, garlic, lemon juice and oil into a browned and set. Serve warm from the oven, but it is just (RRP £14.99).
blender and blend until you have a loose consistency, add as good cold.
the Parmesan and season to taste.
6 Cook the pasta according to the instructions. Drain, then
stir through the pesto and serve with the sliced chicken,
tomatoes and sauce. Top with Parmesan and basil.
24g 3.1g 0.1g 3.7g 37.2g 4.1g 0g 0.2g 3.2g 6.7g

FREE-FROM MAY 77
FFH22.weekend.sf.indd 77 09/04/2015 18:38

Cauliflower lasagna
By Ciarra Hannah GF DF SF
Serves 6-8 | Prep 25 mins plus chilling | Cook 1 hr 25 mins | Calories 242 (per serving)
FOR THE LASAGNA 1 Start by making the cauliflower noodles. Preheat the oven
NOODLES to 180°C/Gas Mark 4. Remove the leaves and core from
1 head of cauliflower, chopped the cauliflower head and chop into very small pieces.
2-3 garlic cloves, peeled 2 Steam the cauliflower for about 6 minutes until fully
cooked, but not mushy. While the cauliflower is still hot,
½ salt
use a potato masher to break it down. Drain as much
1 tsp dried Italian seasoning liquid from the cauliflower as possible.
2 free-range eggs 3 Add the garlic, salt and Italian seasoning and combine. Add
FOR THE BOLOGNESE the eggs to the mixture and transfer to a baking sheet
2 tbsp extra-virgin olive oil lined with a silicone mat or parchment paper. Since there
is no fat in this cauliflower pasta, it will stick to an unlined
2-3 carrots, chopped
baking sheet.
1 small onion, peeled, diced
4 Depending on which casserole or lasagna dish you plan
1 rib of celery, diced to use, spread the cauliflower pasta out to a size that will
1 tsp salt provide enough for two layers once assembled. Bake in
1 tsp dried basil the oven for 45 minutes.
1 tsp dried oregano 5 For the bolognese, heat a large skillet or pan with high
sides over a medium-high heat. Drizzle in the olive oil.
1
/8 tsp cinnamon
6 While the oil comes to temperature, add the carrots,
a pinch of red-pepper flakes
onion and celery. Sprinkle with salt and other seasonings.
3 garlic cloves, peeled, minced Cook and stir frequently for about 4-5 minutes, then add
340g (12oz) gluten-free ground the garlic and sausage. Cook for about 6-8 minutes until
Italian sausage the sausage has browned. Add the diced tomatoes, passata
400ml (14fl oz) tin of chopped and chicken stock to the pot. Reduce the heat to medium
tomatoes low and stir and simmer for about 15 minutes. Cover if
your sauce starts to dry out.
425ml (15fl oz) passata
7 When the cauliflower pasta has finished cooking, remove
240ml (9ofl oz) gluten-free
it from the oven and transfer to a large cutting board or
chicken stock
work surface. Depending on the size and shape of your
2 handfuls of baby spinach and lasagna dish, divide into two sections that will perfectly
chopped fresh basil layer your lasagna. Remove the bolognese from the heat.
8 Build the lasagna by layering about 240ml (9fl oz) of sauce, Recipe taken from
a cauliflower pasta sheet, half of the remaining sauce, The Frugal Paleo
a couple handfuls of baby spinach, if using, the second Cookbook by Ciarra
cauliflower pasta sheet, then the remaining sauce. Hannah, published
9 Cover and bake in the oven for 20-25 minutes, just by Page Street
enough to bring everything together and for the sauce to Publishing.
(RRP $19.99).
bubble around the edges.
10 Garnish with fresh basil for a dairy-free and grain-free
delicious lasagna!
17.2g 4.8g 1g 6.1g 12.3g

78 FREE-FROM MAY

FREE-FROM MAY 79

Madeleine Shaw
gets the glow
Madeleine’s food philosophy is all about enlivening the hottest,
happiest and healthiest you. It’s about keeping things simple and
delicious so you don’t feel bored or deprived...
H
ow would you describe healthy body this relationship needs to of additives. It’s best to make your food
your food philosophy? be healed too. at home from scratch, or buy from a
Eat what you can grow, hunt health food store.
or gather. Ditch the sugar, eat healthy What kind of impact has
fats, choose grass fed meat and chew changing your diet had on you? What are your favourite
your food. It has changed my life. I know that dairy alternatives?
sounds super cheesy, but it has. I am Almond milk, cashew cheese and
When did you first become happier, healthy and live life to the full. banana ice cream.
interested in cooking? I used to have dry
I started working in an organic café in hair, no energy and Do you find
Sydney and did a bit of cooking and I felt lost. I now feel Don’t focus on what eating out a
challenge?
you can’t have;
just fell in love with it. I blossomed in great, clear headed
the kitchen and loved playing with food and am bursting with Not really. I eat out
– making it healthy and tasty. I knew
from then on I had to make it part of
energy each day.
rather focus on what at places that have
healthy options and
my life. What should we
be eating more of
you can have… avoid Chinese and
Indian restaurants as
Why did you decide to become a to make our it’s hard to navigate
nutritional health coach? guts happier? the menu. I don’t feel like I miss out as I
I suffered for years from IBS and really Sauerkraut, kefir and kombucha – all make a mean curry!
wanted to understand what was causing rich fermented foods that help restore
this. Learning how food can affect your good bacteria to the gut. They sound How do you come up with new
health has healed my body and I funny and do taste a little sour, but recipe ideas?
wanted to help others like me too. they will help you get the flat stomach A lot of trial and error. I do a lot of
you deserve. eating out and get inspiration from
What was the most surprising/ other chefs and bloggers.
enlightening thing you learnt What ingredients couldn’t you
during your studies? live without? Which super foods would you
How much it isn’t just about taking Coconut oil, avocados and almond recommend?
vitamins, it is also about your thoughts butter. I love them all so much! Tumeric, spirulina and almond butter.
and feeling towards yourself and
food. Women often have terrible Do you have any advice for What can people expect from
relationships with food – to have a anyone finding it hard to give your first cookbook?
up sugar? A life changing six-week program that
Drink peppermint and licorice tea, try will make you glow from the inside
MADELEINE’S TOP TIPS and reduce stress, make sure you start out, stunning photography and 100
FOR CLEAN EATING the day with protein (it helps regulate delicious healthy recipes that are as
your blood sugar levels) and don’t beat simple as they are tasty.
1 Ditch white refined sugar and swap it for healthy yourself up.
sweeteners like coconut sugar, honey or dates. What’s the secret to ‘getting
2 Eats healthy fats like avocados, nuts, seeds and What about tips for living the glow’?
coconut oil. without gluten? You will have to read the book to
3 Cook in coconut oil or butter – ditch the margarine. Don’t focus on what you can’t have; find out…!
4 Avoid all beige food – so that’s no pizza, white bread rather focus on what you can have.
or cookies. There are so many delicious gluten- What’s next for you?
5 Chew your food 10-15 times and eat mindfully. free grains like quinoa, buckwheat and I am launching a program called
6 Ditch gluten and wheat for delicious gluten-free millet to fill your plate with. Alpha Babes, that is all about
grains like quinoa and buckwheat. Try to avoid commercial gluten- empowering women to be strong
7 Cook from scratch and feel proud of your creations. free labelled products like biscuits and not skinny, happy not hungry. Stay
breads, as often they are made with lots tuned for more.
80 FREE-FROM MAY
FFH22.Book Extract.FOR PRINT.indd 80 09/04/2015 15:58

G E T T H E G LOW
This extract is
taken from Get the
Glow: 100 Delicious
And Easy Recipes
That Will Nourish You
From The Inside out
by Madeleine Shaw
is published by
Orion. (RRP £20).
FREE-FROM MAY 81

82 FREE-FROM MAY

G E T T H E G LOW
Red velvet cupcakes

with coconut
whipped cream
GF
Makes 18 | Prep 20 mins plus overnight for chilling |
Cook 18 mins | Calories 267 (per cupcake)
250g (9oz)
1 tsp vanilla
buckwheat flour
extract
3 tbsp raw
2 large free-
cacao powder
1 tsp cinnamon
range eggs
150ml (5½fl oz)
Pea and dill Squash curry
2 tsp gluten-free
baking powder
coconut milk omelette with GF DF EF MF V SF
½ tsp bicarbonate
FOR THE
WHIPPED CREAM
smoked salmon Cook 40 mins | Calories 427 (per serving)
of soda GF DF SF
1 x 400ml (14fl oz) 50g (1¾oz) fresh 150g (5½oz) green
200g (7oz) butter tin of coconut milk Serves 1 | Prep 10 mins plus chilling | coriander stalks, beans, ends cut off
250g (9oz) coconut Cook 10 mins | Calories 411 chopped
½ tsp cinnamon 50g (1¾oz) spinach
sugar or honey 2 tbsp red
1 tbsp coconut oil juice of 1 lime
2 small beetroots, curry paste
½ small white onion, peeled, FOR THE RICE
finely grated 1 x 400ml (14fl oz)
finely chopped 1 cauliflower,
1 Preheat the oven to 160°C/Gas Mark 3. a small handful of frozen peas
tin of coconut milk
roughly chopped
2 Line two 12-hole cupcake tins with 2 free-range eggs
1 tbsp tomato
1 tbsp coconut oil
18 paper cases. In a bowl, combine the purée
1 tsp chopped fresh dill finely grated zest
flour, cacao, cinnamon, baking powder ½ tsp turmeric
and juice of 1 lime
and bicarbonate of soda. Use the food 100g (3½oz) smoked salmon
1 tbsp coconut oil
processor to cream the butter and coconut ½ a lemon, cut into wedges 1 tbsp fresh
1 white onion,
sugar (or honey) for a few minutes, until salt and freshly ground black pepper
ginger, grated
peeled, chopped
light and fluffy, then add the beetroot 2 tbsp fresh
and vanilla. Pour the mixture into the dry 1 Heat ½ tbsp coconut oil in an omelette pan a pinch of salt coriander,
ingredients. Add the eggs, one by one, then for 1 minute, then add the onion and sauté 400g (14oz) chopped, plus
add the milk, stirring vigorously. for 5 minutes over a medium heat. Add the butternut squash extra to decorate
peas and stir for another minute. Tip the
3 Bake in the oven for 18 minutes, then let peeled, cubed 3 tbsp water
cooked vegetable onto a plate and
the cupcakes cool, before topping them
set aside. 1 Blend the coriander stalks, curry paste,
with coconut whipped cream.
2 Whisk the eggs in a bowl, and heat the coconut milk, tomato purée and turmeric.
4 To make the coconut cream, place the 2 Heat the coconut oil in a pan over a
remaining oil in the empty pan over a
unopened, upside-down can of coconut medium heat for 1 minute. Put the onions
medium heat for 1 minute. Pour in the egg
milk in the fridge and leave it overnight. into the pan and sauté 5 minutes with a
mixture and let it cover the sides of the pan,
Place a bowl in the fridge next to it. pinch of salt. Add the squash and stir-fry
After 30 seconds, gently pull the sides of
5 Open the can and drain out the coconut the eggs towards the centre with a wooden for 1 minute, then pour in the blended mix.
milk that has separated from the cream. spoon, allowing the uncooked egg mix to Bring to a simmer and cook for 10 minutes.
Place the milk in a glass (this can be used to move into the gaps. Add the green beans and spinach and cook
make smoothies, or drunk while you make for another 20 minutes until the squash is
3 Add the dill, a pinch of salt and the pea and
the whipped cream). cooked through. Top with coriander and a
onion mix so they are on top of the eggs.
6 Scoop the cream out of the can and put squeeze of lime juice.
Fold the omelette in half and allow it to
it into the chilled bowl, then whip it with 3 Meanwhile, make the ginger and lime rice.
cook for another 30 seconds, then serve
a hand-held electric mixer until it fluffs up. Blend the cauliflower in a food processor
with smoked salmon, freshly ground pepper
Add the cinnamon, and whip again. Pipe it for a few minutes until you get a rice-like
and lemon wedges.
onto the cupcakes. consistency. Heat the coconut oil in a large
TIP Feel free to add honey, raw cacao or frying pan and add the lime zest with the
vanilla to give it a little more flavour ginger and coriander. Stir for 30 seconds,
and sweetness. then add the cauliflower, water and lime
juice. Cook for 5 minutes.
17.4g 12.5g 0.1g 16.2g 3.5g 27.1g 15.5g 1g 3.7g 32.1g 34.6g 28.9g 0.5g 8.8g 5.9g
Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein
FREE-FROM MAY 83

E X P E RT A DV I C E
Free-from advice
Ask the experts
Do you need help with your free-from cooking, or do you have a nutritional
query? Email your question to [email protected]
QHow would I know if my child

has coeliac disease?
can be consumed in the diet again as this
will damage the body. Often people find that
they are also temporarily intolerant to lactose
for healthful living. Others, not having
knowledge in this area, follow the ‘expert’
advice of what does and does not fall into the
Coeliac disease is an autoimmune disease too. To find out more about the signs and category of healthy foods, only to trip up on
that can develop in anyone, at any age, symptoms of coeliac disease visit the all-too-common misconception that if it’s
and can be easily diagnosed by a simple www.freefromheaven.com healthy, containing ‘good’ ingredients, the
blood test. VICKI MONTAGUE quantity you may consume knows no bounds.
When my child was diagnosed with The truth is, this is simply untrue.
coeliac disease it followed a year of her
being unwell. She was nearly three, and
unlike her friends she had no energy for
Q So what’s the deal with healthy
eating? What exactly is it? And
why are some people switching their
Once again we’re back to the golden
rule of balance – a little of what you fancy
does you good. Everything in life, not just
playing, running or climbing stairs. She diets to contain ‘healthy’ foods, only food, should be approached with the rule of
had a huge swollen, painful tummy and had to find themselves gaining weight?! moderation. Just because a food has passed
frequent trips to the toilet with diarrhoea. the ‘good for you’ test, that doesn’t mean you
Although she was growing and gaining weight It may be that you find yourself with an need to overdose.
as expected, she clearly had something intolerance (gluten for instance), that you I think we can all agree that foods such
wrong. find you no longer like the way you feel after as nuts, avocados and salmon are up there
After being told on several occasions sugar or that you’ve decided losing a few on the list of the top 10 healthy foods, but
that she had toddler diarrhoea I pushed to extra pounds would be something positive in consuming vast quantities of these and other
get a referral to the hospital to get a blood your life. Whatever the reason for changing foods alike will not help you in a bid for
test carried out. Although coeliac disease is your diet, you’re now faced with making weight loss. They contain healthy fats, but
hereditary, there are no other known cases decisions and choices that benefit you and are when abused and eaten in abundance, these
in the family, but I suffer from IBS and had in alignment with your health, well-being and fats will be anything but healthy. Again, be
been tested for coeliac disease years before. chosen body image. aware of portion control – eat what your body
Once a diagnosis has been made, no gluten Some people transition into this new needs, recognising when you’re full.
way of eating with ease and understand what The other bump in the road when
it is their body does and does not require switching to a healthy eating regime without
OUR EXPERTS
Vicki Lisa Roukin Maria Bez Dr Eva
Montague CHEF, TEACHER NUTRITIONIST Detko
Vicki is an AND WRITER Maria is a AUTHOR
acclaimed and Lisa is a chef, registered Eva is a natural
well-followed teacher and nutritionist healthcare
blogger, recipe writer, her with the British practitioner
writer and main focus Association specialising
teacher who is developing of Nutritional in clinical
found her gluten- and Therapists. She hypnotherapy,
calling after she was diagnosed with wheat-free recipes. She runs has a BSC degree in Nutritional behavioural psychology and
IBS. She was later to discover her her own business teaching Medicine and practices from nutritional therapy. Apart from
daughter had coeliac disease. As private cookery lessons and Nourish, her clinic in Bath. As well treating individual clients, Eva
well as creating recipes,Vicki offers demonstrations, based around as attending to clients, she writes has worked as a health and
unique cookery lessons too – from her healthy way of eating. She has and speaks on all matters relating fitness consultant for a number of
the comfort of your own home cooked live on BBC Radio, and was to nutrition and lifestyle. She is voluntary sector organisations and
– via video linkup. She also has a a finalist on Gordon Ramsey’s The dedicated to providing individuals Primary Care Trusts in the
number of videos on her YouTube F Word. She is also a blogger for with information and advice to take UK. She also has several years of
channel, showing people how to the Huffington Post and provides control of their own health health research and
make her simple and tasty dishes. gluten-free recipes to Ocado. and well-being. teaching experience.
www.freefromfairy.com www.myrelationshipwithfood.com www.nourishcentre.co.uk www.dr-eva.com
84 FREE-FROM MAY
FFH22.Q&A.FOR PRINT.indd 84 09/04/2015 15:13

body awareness or prior knowledge in this
area, is the belief that you can continue to
enjoy all the sweet treats and ‘junk’ foods as
long as you’re eating healthily in between.
This is a no go I’m afraid! The truth of the
matter is this; there’s no way around the rule
of balance. Of course enjoy a treat here and
there, I’m not big on denial, but if you want
to promote healthy living using the 80%/20%
rule, a bag of penny sweets on a regular
basis and a slice of chocolate cake after each
evening meal is not going to cut the mustard!
Eating well is common sense. I cannot
stress how important it is to know yourself
and your own body to assess what is best for
you. You are the only one who can determine
how you feel when consuming different food
groups, ingredients etc. If you need to, keep
a food/mood diary so you can see if there are
links between the way you feel and the foods
you’ve eaten on that day – whether it be
physical or emotional symptoms.
You get out of life what you put in, so
if healthy eating is important to you, spend
some time looking into the areas that are
of interest so you can stand on a solid
foundation of knowledge in order to make the
best decisions for you, your body and
your life.
Enjoy and eat well!
LISA ROUKIN
Q What is the difference

between simple and
complex carbohydrates?
This is one of the most common questions

I’m asked in my clinic. Over the years
carbohydrates have developed a negative
image and so people tend to assume they are
all the same. pumpkin), whole grain breads, oatmeal, it so expensive that not many people will buy
However, carbohydrates are one of three lentils, brown rice and wholegrain it. Having said that, supply is usually dictated
necessary macro-nutrients that provide wheat pasta. by demand. As more people express interest
calories in our diets. The other two are Ideally, your diet should be based around in those products, the range of gluten- and
protein and fat. Carbohydrates provide most mostly complex carbohydrates. The best way sugar-free goodies available will hopefully
of the energy needed in our daily lives, both to determine if the product you are buying probably grow.
for normal body functions (such as heartbeat, is a whole grain product is to look at the There is also an issue of ‘lack of
breathing, digestion and brain activity) and ingredients list. The ingredients will be listed awareness’. Most people still think that if
for exercise (like cycling, walking, running up in descending order by weight, and the first their bodies react to gluten, all they need
the stairs and all types of resistance training). one should contain the phrase ‘whole wheat’ to do is buy gluten-free products. They
A good supply of complex carbohydrates is or ‘whole grain’. completely overlook that they need to be
absolutely necessary to sustain good MARIA BEZ working towards healing and re-balancing
energy levels. the gut, as well as reducing inflammation.
Carbohydrates are considered simple or
complex based upon their chemical structure.
The main difference between simple and
Q Why can I never seem to find
gluten-free and refined sugar-
free goodies? It only seems to be one
This of course means cutting down on sugar.
Similarly, many people who tend to focus
on reducing sugar for health reasons do not
complex carbs is that simple carbohydrates or the other… seem to appreciate that gluten is massively
are broken down and digested very quickly disruptive to our hormonal health, therefore
because they contain refined sugars and less Both gluten and sugar replacement making any hormone-related issue (e.g.
essential vitamins and minerals. Examples ingredients tend to be more expensive than overweight, diabetes) worse. In my opinion,
include table sugar, fruit juice, honey, sugar and wheat flour, which are basically reducing both gluten and sugar is important
molasses, maple syrup and brown sugar. used as cheap fillers in a lot of goods. Free- in order to achieve optimal health, and the
Complex carbs take longer to digest from products already have a reputation for best way is to make your own gluten- and
and are full of fibre, vitamins and minerals. being pricey. In many cases making a product sugar-free goodies!
Examples include vegetables (sweet potatoes, both gluten- and sugar-free is going to make DR EVA DETKO
FREE-FROM MAY 85
FFH22.Q&A.FOR PRINT.indd 85 09/04/2015 15:13

I N T E RV I E W
My free-from life…
Kate Hardie
Mum Kate explains how she had to deal
with the diagnosis of her son …
I
AM MUM TO THREE LITTLE effects he had endured. Nobody wants known any different and it’s reassuring
musketeers aged six and under, to see their child screaming in pain and that his digestive system will have
wife, jointly involved in running a the sleepless nights were torturous. repaired and will function normally
graphic design and print business, chief The biopsy confirmed that William providing he follows a strict gluten-
cook and bottle washer with a gluten- had coeliac disease. At first it was a free diet.
free responsibility to my five-year-old relief, finally we had something to work It was daunting when he first
coeliac son. with (or against). attended nursery and then school.
As long as I can remember I have Entrusting your child in other people’s
enjoyed baking and cooking, but when Food and food care is hard at the best of times, but
preparation as we
William was diagnosed with coeliac adding dietary requirements can make
disease my culinary passion became a things even more frightening. Continual
driving force to make inspiring gluten-
free food. knew it had been communication with staff members
and/or kitchen staff is paramount, I
When he was diagnosed there were
limited resources available for family
completely turned can’t stress that enough. It has enabled
the transition to be as smooth as it
recipes and so I was more determined
than ever to create meals so we could
upside down… could be.
The landscape for someone needing
eat together as a family rather than to eat gluten-free is immensely better
differentiate between coeliac and We met the nutritionist who than it was even three years ago. The
non-coeliac. explained what William could and explosion of people eating gluten-free
On Boxing Day 2010 William, who couldn’t eat. All simple enough in as a lifestyle choice has led the demand
was just 14 months old, was violently theory, but when we got home, the for both specific gluten-free products
sick whist eating lunch. It was just once reality really started to dawn on us. and better labelling on products that are
and within minutes he was giggling What were we going to give him for naturally gluten-free which has helped.
away as though nothing had happened. dinner? Even worse, what could he have Restaurants are also starting to realise
As he was showing no other ill effects to eat at the birthday party he was due the potential. We only eat at restaurants
we assumed that it was something viral. to attend the next day? we trust. By catering for coeliacs they
The same thing happened the next day Food and food preparation as we not only get William’s custom, but the
and so forth, but the ‘virus’ did not knew it had been turned completely custom of a group of people, time and
seem to be going. upside down. Pretty much all our time again.
Over the next four months we had regular meals seemed off limits or The next worrying milestone will
numerous visits to the doctor where needed tailoring. We had previously be when William is old enough to start
we were constantly fobbed off with ‘it enjoyed eating out, but there wasn’t the socialising with friends without us. We
is probably viral’ and made to feel like availability or knowledge in restaurants are a few years away from that, but I
neurotic, over-protective parents. that there is now. It was a steep hope that by involving him in baking
Sometimes as a parent you just learning curve and one we realised we and cooking he will get an appreciation
know that something is not right don’t had to conquer fast. of gluten-free food and make the right
you? We demanded that they probe Feeling lost, confused and scared to choices himself. Anyway, when he is a
further. Eventually they ran a blood death that we were going to hurt him, teenager and meeting friends, I am sure
test for coeliac disease which came we embraced our new lifelong family he won’t mind his mum tagging along,
back positive and he was referred for a lifestyle and three years down the line telling him what he can and can’t
biopsy to confirm the diagnosis. those initial worries have become a eat, right?
The wait for William’s biopsy was distant memory, though not forgotten.
agonising – it was hard to carry on Being diagnosed so young has its For more information, visit
giving him gluten knowing the side pro’s and con’s. William has never www.happyigloo.com
86 FREE-FROM MAY
FFH22.Reader Interview.For Print.indd 86 09/04/2015 15:08

Sweet treats!
Baking
R EC I PE S
Impress your friends and family
with a treat to remember...
FREE-FROM MAY 87
FFH22.Baking.FOR PRINT.indd 87 09/04/2015 15:03

Baking R E C I P E S
Citrus cake Light blueberry

cheesecake
SF
GF EF
Serves 4 | Prep 15 mins plus 2 hrs for chilling |
1 orange, peeled Cook 10 mins | Calories 351(per serving)
30ml (1¼fl oz) Groovy Food Omega Cool Oil 30g (1oz) agave nectar
FOR THE BASE
110g (4oz) unsalted butter, softened 100g (3½oz) blueberries
60g (2oz) nuts (almonds,
100g (3½oz) agave nectar hazelnuts) FOR THE SAUCE
2 free-range eggs, beaten 20g (¾oz) coconut oil, 100g (3½oz) blueberries
140g (5oz) self-raising flour melted
1 tsp agave nectar
30g (1¼oz) ground almonds 1 tbsp agave nectar
20ml (¾fl oz) water
FOR THE DRIZZLE FOR THE FILLING
a small squeeze of
juice of 1 lemon 150g (5½oz) light lemon juice
2 tbsp agave nectar cream cheese
100g (3½oz) Greek yoghurt
1 Preheat the oven to 180°C/Gas Mark 4. Grease a 900g
(2lb) baking tin. 1 Using a food processor, break down the nuts to a fine
2 Blitz the orange in a blender until smooth, then add the oil crumb, place into a bowl and mix in the melted coconut
and blend into a purée. Set aside. oil and agave until fully incorporated. Place the mixture
into four ramekins or jars, press down to compact, then
3 Cream the butter until light and fluffy, then add the agave
place in the fridge to chill for 20 minutes.
and eggs. Fold in the flour and almonds and mix until fully
combined. Fold through the purée. 2 In a large bowl, place the cream cheese, yoghurt and
agave, then mix until smooth. Gently fold through the
4 Pour the mixture into the baking tin and bake in the oven
blueberries. Spoon this mixture into the ramekins or jars.
for 40-45 minutes.
Chill in the fridge for 2 hours.
5 Meanwhile, mix the lemon juice and agave and pour over
3 For the sauce, place the blueberries, agave and water into
the cake as soon as it comes out of the oven. Leave to
a small pan, then warm over a gentle heat for about
cool before slicing.
10 minutes, until the blueberries begin to burst and
release their juice. Add a small squeeze of lemon juice to
balance the flavours.
4 Pour over the blueberry sauce before serving.
14.2g 6.3g 0.01g 8g 3.5g 27.4g 13.3g 0.1g 17.5g 7.4g

88 FREE-FROM MAY

Chocolate hazelnut avocado torte
By Jessica Nadel GF DF EF V
Serves 10 | Prep 20 mins plus 1 hr for chilling | Cook 15 mins | Calories 220 (per serving)
150g (5 oz) plus 1 tbsp hazelnuts 1 Preheat the oven to 150°C/Gas Mark 2.
180g (6¼oz) medjool dates, pitted 2 Place the hazelnuts on a baking sheet and toast them in
30g (1oz) plus 2 tbsp cocoa powder the oven for 10 minutes. Let them cool, then place them
inside a clean tea towel folded over onto itself and rub
2 large or 3 small avocados
the skins off.
a pinch of sea salt
3 Place the nuts in a food processor and pulse into a
3 tbsp maple syrup coarse meal. Add the dates and 2 tbsp cocoa powder
35g (1¼oz) dairy-free chocolate chips and process until the mixture reaches a sticky, crumbly
texture. When pinched between two fingers it should
stick together – if it doesn’t it’s too dry, so add a
tablespoon of water and try again. Press the mixture
down into a 23cm (9in) springform tin or pie dish.
4 Prepare the filling by placing the remaining cocoa
powder, avocado flesh, salt and syrup in a food processor
and process until smooth. Spoon the chocolate avocado
filling into the crust and smooth with a spatula or the
back of a spoon.
5 Melt the chocolate chips in a bowl over a pan of
simmering water, then drizzle on top. Chop the
remaining hazelnuts and sprinkle on top. Refrigerate for
1 hour, or until ready to serve.
The recipes on
pages 89-90 are
taken from Greens
24/7 by Jessica
Nadel, published by
Experiment.
(RRP £14.99).
13.9g 2.8g 0.01g 17.4g 3.4g

FREE-FROM MAY 89

Vanilla mint cheesecake
By Jessica Nadel GF DF EF V
Serves 8-10 | Prep 10 mins plus 2-3 hrs for chilling | Cook none | Calories 296 (per serving)
170g (5¾oz) almonds 1 Place the almonds and salt in a food processor and pulse
a pinch of sea salt until they are ground to a coarse flour. Add the dates and
blend until a sticky dough forms. Press into a 15cm (6in)
180g (6¼oz) dates
springform tin, then chill in the freezer while the filling
250g (9oz) raw cashews, soaked is prepared.
60ml (2fl oz) agave nectar 2 Drain and rinse the cashews. Place them in a food
2 tbsp coconut oil, melted processor with the agave, coconut oil, lemon juice and
2 tbsp lemon juice vanilla. Process until smooth. Pour three-quarters of the
mixture into the chilled crust and spread out with
1 tsp vanilla extract
a spatula.
15g (½oz) spinach
3 To the last quarter of the mixture in the food processor,
1 tbsp fresh mint add the spinach and mint and blend until smooth. Top the
vanilla filling with this mix, then spread it out to the edges
with a spatula.
4 Return the cheesecake to the freezer and chill for at least
2 hours. Slice while frozen, then allow it to thaw in the
refrigerator for 1 hour before serving, or serve straight
from the freezer if you prefer a frozen treat.
19g 5.1g 0.05g 19.1g 6.3g

90 FREE-FROM MAY

Almond biscuits Low-GI cheesecake
By Dale Pinnock By Dale Pinnock
GF SF SF EF
Makes 8-10 | Prep 10 mins | Serves 6-8 | Prep 10 mins plus 3-5 hrs for chilling |
Cook 20 mins | Calories 230 (per biscuit) Cook none | Calories 422 (per serving)
100g (3½oz) unsalted butter FOR THE BASE

250g (9oz) ground almonds 75g (2¾oz) mixed nuts
1 tsp stevia 65g (2¼oz) rough oatcakes
1 tsp vanilla extract 20g (¾oz) melted coconut oil
1 free-range egg, lightly beaten, FOR THE FILLING
plus extra to brush 350g (12oz) cream cheese
a handful of skin-on almonds, chopped 350g (12oz) mascarpone cheese
1 Preheat the oven to 150°C/Gas Mark 2. 2 tsp stevia
2 Cream the butter with a fork in a bowl. Add the remaining 3 tbsp coconut oil, melted
ingredients, except the chopped almonds, and mix well to 2 tsp vanilla extract
form a dough.
450g (1lb) blueberries
3 Roll the dough into 8-10 small balls. Place on a baking
sheet, then press each one down to form a biscuit, leaving 1 Place the nuts and oatcakes in a food processor and grind Recipes taken from
a small amount of space between each. Brush with egg to a coarse texture. Add the coconut oil and process again Diabetes: Eat Your
and sprinkle with the chopped almonds. until well mixed. Way to Better Health
by Dale Pinnock,
4 Bake in the oven for about 20 minutes, or until starting to 2 Press the mixture into a 23cm (9in) springform tin and
photography by
turn golden brown. place in the freezer while you prepare the filling.
Martin Poole,
5 Transfer to a wire rack with a palette knife and allow to 3 Mix the cream cheese, mascarpone, stevia, melted coconut published by
cool completely before serving. oil and vanilla extract together in a bowl and mix well. Quadrille. Readers
can buy the book
4 Remove the springform tin from the freezer, cover the
for the special price
base with the filling and smooth the surface. Top with the
of £9.99 including
blueberries and refrigerate for 3-5 hours. UK p&p (RRP
£14.99) by calling
direct on 01256
302699 and quoting
reference CZ7.
21.6g 6.3g 0.01g 1.2g 6.1g 35.4g 20.9g 0.3g 6.5g 11g
FREE-FROM MAY 91

Date, almond and Olive oil shortbread

chia balls cookies
By Dale Pinnock By Joana Oliveira (www.mygutfeeling.eu)
GF SF DF EF V GF EF
Makes 25 | Prep 10 mins plus 4-5 hrs for chilling | Makes 16 | Prep 20 mins |
Cook none | Calories 92 (per ball) Cook 15-20 mins | Calories 226 (per cookie)
250g (9oz) pitted dates 150g (5½oz) rice flour ½ tsp salt
250g (9oz) raw almonds 60g (2oz) tapioca ½ tsp vanilla extract
3 tsp chia seeds 110g (4oz) caster sugar 250g (9oz) dark
desiccated coconut, to coat 120ml (4fl oz) plus 1 tbsp chocolate, roughly
extra-virgin olive oil chopped
1 Place the dates, most of the almonds and chia seeds into a
food processor, then blitz on the highest setting until a stiff 1 Preheat the oven to 180ºC/Gas Mark 4. Line a baking tray
paste forms. Add the remaining almonds and blitz briefly, with baking parchment.
so there are some big chunks of nut in the paste. 2 In a mixing bowl, whisk together the flour, tapioca,
2 Sprinkle the desiccated coconut onto a plate. Processing sugar, salt and vanilla extract. Pour in the olive oil and
the ingredients at such a high speed will have squeezed all combine with your hands until all of the dry mixture is
of the oil from the almonds, so the paste will be very oily. incorporated to a ball of dough.
Recipe taken from Break off thumb-sized pieces of paste, roll into balls, then 3 Spread the dough evenly onto the baking tray about
Digestion: Eat Your roll them in the coconut. Place the coated balls on a 5mm (¼in) thick. Cut out shapes with a cookie cutter or
Way to Better Health clean plate. a large upside-down glass.
by Dale Pinnock,
photography by 3 Once all of the paste has been rolled into balls, place them 4 Bake in the oven for about 15-20 minutes until it is just
Martin Poole, into the fridge for 4-5 hours, which will make them firmer beginning to turn slightly golden around the edges.
published by and give them a great chewy texture.
5 Remove from the oven and let the cookies cool for
Quadrille. Readers
30 minutes. Do not remove them before they are totally
can buy the book
for the special price cooled as they will crumble to bits.
of £9.99 including 6 Melt the chocolate in a double boiler, or for 45 seconds
UK p&p (RRP in the microwave, until smooth and shiny. Dip half of the
£14.99) by calling cooled cookies, one at a time, in the chocolate.
direct on 01256
302699 and quoting
7 Transfer back to parchment and let the chocolate set
reference CZ7. completely before removing and serving.
5.7g 0.9g 0g 6.8g 2.5g 12.8g 4.4g 0.01g 15.1g 1.8g

92 FREE-FROM MAY

Dark chocolate cake
By Michelle Kickham (www.gfandallthingsnice.wordpress.com)
GF SF
Serves 8-10 | Prep 25 mins | Cook 22-25 mins | Calories 136 (per serving)
80g (2¾oz) brown ¼ tsp salt 1 Preheat the oven to 180ºC/Gas Mark 4. Line two 18cm
rice flour 1½ tsp vanilla extract (7in) round or square cake tins with parchment paper
40g (1½oz) quinoa flour and spray with cooking spray.
2 tsp instant coffee
or sorghum flour granules 2 In a large bowl, whisk together the egg whites, extracts,
25g (1oz) cornstarch or sugar, apple sauce and remaining wet ingredients apart
2 tsp white wine vinegar
arrowroot starch from the wine vinegar. You can use a hand-held mixer or a
FOR THE FROSTING whisk – both work well. You want the egg whites to froth
20g (¾oz) cocoa powder
200g (7oz) Greek yoghurt a little, but not too much.
20g (¾oz) cacao powder
4 tsp cocoa powder 3 In a small bowl, sift together all the dry ingredients.
1½ tsp gluten-free
4 tsp vanilla protein 4 Slowly add the dry ingredients to the wet ingredients, then
baking powder
powder, or whisk to incorporate well and no lumps remain. Whisk in
½ tsp bicarbonate powdered milk the vinegar.
of soda
½ tsp stevia extract 5 Pour the batter into the tins and bake in the oven for
120ml (4fl oz) milk about 22-25 minutes, or until the surface springs back
½ tsp coffee extract
of choice when lightly touched. Leave to cool in the tin for about
(optional)
1 tbsp coconut oil, 5 minutes, then cool completely on a wire rack.
melted 6 For the frosting, in a medium bowl, stir together the
salt
4 free-range egg whites yoghurt and extracts.
raspberries, to serve
185g (6¼oz) 7 In a small bowl, whisk together the cocoa, protein powder
unsweetened apple sauce (or powdered milk) and salt. Slowly whisk into the yoghurt
1½ tsp stevia extract mixture, until it thickens up nicely. Adjust the sweetener to
taste, if required.
60g (2oz) coconut
palm sugar 8 Use the frosting to sandwich the cakes together, then
spread over the top of the cake. Sprinkle a few raspberries
around the side, then serve.
2.9g 1.9g 0.2g 7.8g 5.3g
FREE-FROM MAY 93

Coconut cake
GF SF DF
Serves 8-10 | Prep 25 mins | Cook 22-25 mins | Calories 156 (per serving)
100g (3½oz) sweet white sorghum flour 1 Preheat the oven to 180ºC/Gas Mark 4. Line two 20cm
40g (1½oz) coconut flour (8in) cake tins with parchment paper and spray with non-
stick spray.
1 tsp gluten-free baking powder
2 In a small bowl, sift together the coconut flour, sorghum
½ tsp bicarbonate of soda
flour, baking powder, bicarbonate of soda, coconut sugar,
¼ tsp salt stevia extract and salt.
250g (9oz) dairy-free yoghurt 3 In a large bowl, whisk together the eggs, egg whites, milk,
2 tsp vanilla bean paste yoghurt and extracts.
1 tsp almond extract 4 Slowly add the dry ingredients to the wet ingredients, then
50g (1¾oz) coconut palm sugar whisk together until smooth. Leave to stand for 2 minutes
– the batter will thicken up a bit.
½-1 tsp stevia extract
5 Whisk in the vinegar, then immediately pour into the
120ml (4fl oz) dairy-free milk of choice
cake tins.
4 free-range egg whites
6 Bake in the oven for 22-25 minutes or until golden, well
2 free-range eggs risen and a toothpick inserted into the centre comes
1 tsp white or apple cider vinegar out clean.
FOR THE FROSTING 7 Allow to cool completely on a wire rack before frosting.
480g (1lb 2oz) dairy-free yoghurt 8 For the frosting, in a large bowl, whisk together the Greek
35g (1¼oz) vanilla protein powder yoghurt, stevia and vanilla bean paste.
1 tsp stevia extract 9 Add the protein powder 1 tablespoon at a time, whisking
between each addition. Sandwich the cakes together with
2 tsp vanilla bean paste
frosting, then use the remaining frosting to cover the top
and sides of the cake.
2.5g 1.1g 0.3g 5.4g 13.1g

94 FREE-FROM MAY
FFH22.Baking.sf.indd 94 09/04/2015 18:39

FREE-FROM MAY 95

Raspberry and passion fruit

protein powder muffins
GF SF DF
Makes 12 | Prep 15 mins plus 15 mins to stand | Cook 25 mins | Calories 102 (per muffin)
60g (2oz) gluten-free 25g (1oz) quinoa flakes 1 Preheat the oven to 180ºC/Gas Mark 4. Line the holes of
oat flour 240g (9oz) a 12-hole muffin tin with paper cases.
40g (1½oz) coconut flour dairy-free yoghurt 2 In a large bowl, combine the oats, quinoa flakes, milk,
20g (¾oz) whey 6 free-range egg whites, yoghurt and passion fruit flesh and leave to stand for
protein powder lightly beaten about 15 minutes.
1½ tbsp vanilla 2 tsp vanilla extract 3 In a medium sized bowl, sift together the flours, protein
protein powder powders, baking powder, bicarbonate of soda and salt.
110ml (4fl oz) dairy-free
½ tsp gluten-free milk of choice 4 Add the remaining wet ingredients to the yoghurt mixture
baking powder and mix well.
30ml (1¼fl oz) orange or
½ tsp bicarbonate lemon juice 5 Slowly add the dry ingredients to the wet ingredients, until
of soda the batter is smooth and thick. Fold in the raspberries.
1 tbsp finely grated
¼ tsp salt orange or lemon zest 6 Divide the batter between the paper cases and bake in
the oven for 25 minutes, or until golden on top and a
½ tsp stevia extract 1 passion fruit, flesh
toothpick inserted into the centre of a cake comes
25g (1oz) gluten-free 80g (2¾oz) raspberries out clean.
rolled oats
7 Leave to cool on a wire rack before serving, They can be
stored in an airtight container for up to 3 days.
1.7g 0g 0.2g 3.1g 6.7g

96 FREE-FROM MAY

Chocolate cupcakes with
chocolate cashew icing
By Nicole from Live Naturally N (livenaturallyn.com)
GF DF
Makes 6 | Prep 20 mins | Cook 20 mins | Calories 300 (per cupcake)
FOR THE CUPCAKES 1 Preheat the oven to 160°C/Gas Mark ½.
1 banana, peeled 2 In a medium-sized bowl, mash the banana. Whisk in the
1 free-range egg egg, honey, coconut oil, vanilla extract and almond milk.
4 tbsp honey 3 Combine the rice flour, cocoa powder and baking powder
in another bowl and mix well.
2 tbsp coconut oil, melted
4 Add the flour mixture to the wet ingredients, and stir well
to form a batter.
110ml (4fl oz) unsweetened almond milk
5 Line a six-hole muffin tin with paper cases. Fill each case
110g (4oz) gluten-free rice flour three-quarters full with the batter, then bake in the oven
3 tbsp cocoa powder for about 20 minutes. A toothpick inserted into the centre
2 tsp gluten-free baking powder of a cupcake should come out clean when they are ready.
Leave to cool.
FOR THE ICING
6 Blend the cashews, almond milk, maple syrup and cocoa
75g (2¾oz) cashews, soaked for 3 hours, drained
powder into an icing. You may have to stop and scrape
2 tbsp unsweetened almond milk down the sides a few times.
2 tbsp maple syrup 7Top the cupcakes with the icing once they have cooled.
2 tsp cocoa powder These can be stored in the fridge for up to 3 days.
12.3g 5.7g 0.3g 19.3g 5.2g

FREE-FROM MAY 97

Meringue kisses Sponge cake

By Dr. Susanna Holt By Dr. Susanna Holt
GF DF GF DF
Makes 20 | Prep 20 mins | Serves 6-8 | Prep 20 mins |
Cook 40 mins | Calories 33 (per kiss!) Cook 30 mins | Calories 247 (per serving)
maize cornstarch, for dusting 4 free-range eggs

2 free-range egg whites 150g (5½oz) caster sugar
150g (5½oz) caster sugar 125g (4½oz) plain gluten-free flour, sifted
a pinch of salt 110g (4oz) gluten-free strawberry jam
1 tsp icing sugar icing sugar, to serve
dairy-free chocolate, for dipping (optional) 150g (5½oz) dairy-free whipped cream
dairy-free cream (optional) 1 Preheat the oven to 180ºC/Gas Mark 4. Lightly grease and
1 Preheat the oven to 115°C/Gas Mark ¼. Lightly grease flour two 20cm (8in) round cake tins, then line the base
two baking trays, then dust them lightly with cornstarch. with baking paper.
2 Combine the egg whites, sugar and a pinch of salt in the 2 Beat the eggs and sugar in the bowl of an electric mixer
small bowl of an electric mixer. Beat on high speed for for 6-7 minutes, or until light and fluffy. Very gently fold the
10-12 minutes. Gently fold in the icing sugar. sifted flour into the egg mixture alternately with 4 tbsp
hot water. Gently spread the mixture into the tins.
3 Spoon the meringue into a piping bag fitted with a fluted
tube. Pipe stars or rosettes onto the trays, then bake in 3 Bake in the oven for 25-30 minutes, or until lightly
the oven for about 40 minutes, or until the meringues feel browned and the cakes have pulled away from the side of
firm and dry. Leave to cool in the oven with the door ajar. the tin. Turn onto a wire rack to cool.
4 Dip the merinuge kisses in a little chocolate if you desire, 4 Whip the cream into stiff peaks. Spread the jam over the
The recipes on
or sandwich them together with cream. top of one sponge and top with the cream. Place the
this page are taken
other sponge on top and dust with icing sugar.
from Eat Well Live TIP For the best results, make sure that you have enough
Well with Gluten egg white to fully absorb the sugar. TIP Take great care when folding in dry ingredients. Use
Intolerance: Gluten- a large slotted metal spoon to ensure light, even folding.
Free Recipes and
Tips by Dr. Susanna
Holt, published by
Skyhorse Publishing.
(RRP £8.56).
9.8g 3.7g 0.01g 7.7g 0.4g 8.2g 4.4g 0.1g 19.3g 4.1g
98 FREE-FROM MAY

Olive oil and orange cake White chocolate and
By The Easy Kitchen walnut brownies
GF DF
By The Easy Kitchen
GF
Makes 20 | Prep 15 mins plus chilling |
1 large orange Cook 30-40 mins | Calories 401 (per brownie)
1 large lemon
250g (9oz) butter 100g (3½oz) gluten-free
100ml (3½fl oz) fruity extra-virgin olive oil self-raising flour
300g (10½oz)
175g (6oz) caster sugar dark chocolate 200g (7oz) walnuts,
4 free-range eggs 300g (10½oz) caster sugar finely ground
175g (6oz) ground almonds 200g (7oz) soft dark 150g (5½oz) gluten-free
2 tsp gluten-free baking powder brown sugar white chocolate buttons
icing sugar, to dust 5 large free-range eggs

fresh berries, to serve 1 tsp vanilla extract
1 Wash the orange and lemon and put them both in a large 1 Preheat the oven to 190°C/Gas Mark 5. Grease a
saucepan or pot. Cover with water, bring to the boil, then 33x23cm (13x9in) baking tray with baking parchment.
simmer for 30 minutes or so, until soft. Remove the fruit 2 Melt the butter and dark chocolate in a heatproof bowl The recipes on
from the water and leave to cool. Cut the orange and set over a pan of simmering water. Stir to ensure there are this page are taken
lemon in half, discard any pips and put the skin and pulp in no lumps. Set aside to cool. from Gluten-Free
a food processor. Blitz to a purée/paste and set aside. Recipes by The Easy
3 Whisk the caster sugar and dark brown sugar with the
2 Preheat the oven to 180°C/Gas Mark 4. Grease and line a Kitchen, published
eggs and vanilla extract, until the mixture is very light and by Ryland Peters &
20cm (8in) loose-bottomed cake tin with has doubled in size. Whilst still whisking, slowly pour in the Small. Readers can
baking parchment. melted chocolate and butter mixture. Fold in the flour buy the book for
3 Beat the olive oil, sugar and eggs together until light and and walnuts, then pour the mixture into the baking tray. the special price of
fluffy. Stir in the ground almonds and baking powder. Add Sprinkle over the chocolate buttons, ensuring they are £7.99 including UK
the puréed fruit and stir until thoroughly mixed. Spoon the evenly distributed. p&p (RRP £9.99)
batter into the cake tin. 4 Bake in the oven for 30-40 minutes, until the brownies
by telephoning
Macmillan Direct
4 Bake in the oven for 50-60 minutes, or until the cake is have formed a crust and a knife inserted into the middle on 01256 302699
golden and risen and springs back when touched with a of the tray comes out clean. Allow to cool before cutting and quoting
fingertip. Leave to cool in the tin until completely cold. into squares. reference
Turn out and dust with icing sugar. 5 These brownies will keep for up to 5 days if stored in an GLR CM4.
5 Serve in slices with fresh berries. airtight container.
20g 2.6g 0.2g 21.4g 6.2g 23.9g 11.8g 0.1g 32.7g 5.9g
FREE-FROM MAY 99

Raw almond joy brownie bites

By Amy Lyons (www.fragrantvanilla.com) GF DF EF V
Makes 20 | Prep 40 mins plus 30 mins for chilling | Cook none | Calories 198 (per brownie)
FOR THE BROWNIE LAYER 1 For the crust, combine the buckwheat, coconut, flaxseed,
75g (2¾oz) buckwheat groats sea salt and cacao powder in a food processor and
process into fine crumbs.
50g (1¾oz) dried coconut, finely shredded
2 Add the dates and process until finely chopped. Add the
60g (2oz) ground flaxseed
beetroot and process until it starts to come together like
¼ tsp sea salt a dough.
35g (1¼oz) raw cacao powder 3 Roll the dough out on a piece of parchment paper into a
115g (4oz) medjool dates, pitted 2.5cm (1in) thick square. Set aside.
150g (5½oz) raw beetroot or carrot 4 To make the coconut layer, place 50g (1¾oz) coconut
FOR THE COCONUT LAYER and sea salt in the food processor and process until it
becomes a flour. Add the maple syrup, butter and vanilla
200g (7oz) unsweetened coconut, finely shredded
and process until the mixture is smooth.
a pinch of sea salt
5 Add the remaining coconut and pulse until the mixture
115ml (4fl oz) maple syrup holds together when squeezed. Spread out over the
1 tbsp raw coconut butter, melted brownie layer and smooth it out.
1 tsp pure vanilla extract 6 Score into 20 squares with a sharp knife and press a
20 raw almonds whole almond into the centre of each square.
FOR THE CHOCOLATE 7 Place the parchment with the brownies in the freezer
to chill for about 30 minutes. When the brownies have
115ml (4fl oz) raw coconut oil, melted
chilled, whisk together the ingredients for the chocolate
75g (2¾oz) raw cacao powder in a bowl.
60ml (2fl oz) maple syrup 8 Cut the brownies into squares where you have scored
a pinch sea salt them.
9 To cover them in chocolate, set one on a fork over the
bowl of chocolate, and using your other hand, spoon the
chocolate over it, allowing it drain off.
10 Place the brownie on the parchment while you continue
with the others. Place in the freezer for a few minutes to
set the chocolate once they are all done. Store in
the fridge.
13g 9.5g 0.6g 12.3g 3.4g

100 FREE-FROM MAY

FREE-FROM MAY 101

Almond macaroons
By Lisa Roukin GF SF DF
Makes 20 | Prep 20 mins | Cook 18-20 mins | Calories 110 (per macaroon)
225g (8oz) ground almonds 1 Preheat the oven to 180°C/Gas Mark 4. Line a baking tray
2 large free-range egg whites with greaseproof paper.
115g (4oz) coconut sugar or xylitol 2 In a large mixing bowl, add the ground almonds and
coconut sugar and mix well. Gradually pour in the egg
20 whole almonds, blanched
whites, then mix well to form a sticky mixture.
3 Roll a heaped teaspoon of the almond mixture in the
palm of your hands into a ball (I wet my hands slightly to
prevent too much sticking), then place on the tray four
rows of five, spacing them evenly.
4 Dip your finger in a small bowl filled with cold water, then This recipe and
gently press into the macaroon and place a blanched the cashew butter
almond in the middle. on page 103 are
5 Bake on the middle shelf of the oven for 18-20 minutes. taken from My
Allow to cool for 5 minutes, then place on a wire rack Relationship with
to cool completely. Food by Lisa Roukin,
photography by
TIP Macaroons bake quickly so it’s a judgement call as David Munns.
to when they are done enough. I actually prefer the pale Readers can buy
ones which are soft throughout, although some people the book from
prefer a little colour and a harder shell. www.myrelationship
withfood.com
(RRP £25).
8.1g 0.6g 0.01g 0.7g 3.8g

102 FREE-FROM MAY

Cashew butter Matcha and oat truffles
By Lisa Roukin By Julie Montagu
GF SF DF EF V GF SF DF EF
Makes 500g (1lb 1oz) | Prep 15-20 mins | Makes 16 | Prep 15 mins |
Cook none | Calories 90 (per 30g serving) Cook none | Calories 122 (per truffle)
500g (1lb 1oz) cashew nuts 100g (3½oz) ground almonds

2 tsp maple or agave syrup 130g (4½oz) gluten-free oat flour
2-3 pinches of sea salt 2 tbsp raw honey
TO SERVE 2 tbsp coconut oil, melted
gluten-free wholegrain bread 50g (1¾oz) macadamia nuts
1 Add all the cashew nuts to the bowl of your food 4 tsp matcha green tea powder
processor and process for 5 minutes, or until nice 1 Put the ground almonds, oat flour, honey, melted coconut
and smooth. oil, macadamia nuts and 2 tsp matcha powder in a mixing
2 You will have to scrape the sides fairly often, as your nuts bowl and mix until you have a sticky, green dough. Roll the
will turn into a very thick and crumbly paste. mixture into bite-sized balls.
3 Although it will take some time, they eventually start to 2 Put the remaining matcha powder in a plastic bag and,
release their oils and turn into nut butter. one by one, drop each ball inside the bag and shake until
4 From beginning to end, this might take a good 15-20 thoroughly coated. Store in an airtight container in the
minutes of active processing, so it is a good idea to give fridge for up to 1 week.
your food processor a few minutes break from time
to time.
5 Just before the end, when you reach a consistency you like,
add the sea salt and maple or agave syrup.
TIP If you like, you can roast the cashew nuts for This recipe and
approximately 13 minutes, prior to processing, to give that the rice bars on
extra nutty flavour. page 104 are taken
from Superfoods
by Julie Montagu,
photography by Yuki
Sugiura, published
by Quadrille.
(RRP £18.99).
7.7g 1.5g 0.02g 1.1g 2.5g 7.8g 2.2g 0g 4.4g 3g

FREE-FROM MAY 103

Healthy crispy rice bars
By Julie Montagu GF DF EF V
Makes 12-16 | Prep 10 mins plus 10 mins to set | Cook none | Calories 154 (per bar)
180g (6¼oz) almond butter 1 Heat a large saucepan over a low heat and add the
180ml (6¼fl oz) brown rice syrup almond butter, brown rice syrup and vanilla extract. Stir
well until thoroughly combined, then transfer to a large
2 tbsp vanilla extract
mixing bowl. Stir in the crispy rice until well coated
150g (5½oz) puffed rice, or gluten-free and mixed.
crispy rice cereal
2 Transfer the rice to a 20cm (8in) square baking tin lined
with parchment and press down to distribute evenly.
Leave to set in the fridge for 10 minutes, then slice into
squares or bars.
6.4g 0.6g 0.01g 9.7g 3.4g

104 FREE-FROM MAY

Raw chocolate truffles Coconutty bliss balls
By Inspiral (www.inspiral.co) By Emma Porter (www.paleowithmrsp.com)
GF SF DF EF V GF DF EF V
Makes 15-16 | Prep 15 mins plus 10 mins for chilling | Makes 12 large balls | Prep 20 mins plus 1 hr for chilling |
Cook none | Calories 39 (per truffle) Cook none | Calories 188 (per ball)
50g (1¾oz) raw cacao butter, melted 170g (6oz) whole almonds
50g (1¾oz) raw nut butter 115g (4oz) medjool dates, pitted
30g (1¼oz) raw cacao powder, 85g (3oz) desiccated coconut,
plus extra for dusting plus extra for dusting
60g (2oz) maple syrup 1 tbsp coconut oil, melted
¼ tbsp vanilla powder 50g (1¾oz) vegan raw chocolate, melted
1 tbsp lucuma powder 1 Into a food processor, place the desiccated coconut and
a pinch of sea salt process for about 3 minutes until finely ground.
1 Mix the cacao butter with the raw nut butter. Add the 2 Add 150g (5½oz) almonds and process for a further
cacao powder, lucuma powder and vanilla powder. Blend 2-3 minutes. Add the coconut oil and blitz for 2 minutes
well, then add the maple syrup and salt. Mix again, roll into until it starts to stick and becomes paste like.
15-16 small balls, then leave to cool in the fridge for 3 Add the dates and remaining almonds and blitz for a
10 minutes. further 1-2 minutes.
2 Remove from the fridge, then dust lightly with cacao 4 Place the remaining desiccated coconut on a flat surface.
powder to give the finished look. 5 Roll the mixture into balls, dip into the chocolate, then roll
in the coconut until fully coated.
6 Once you have decorated all your balls, place them in the
freezer for at least 1 hour to firm up.
2.5g 1.2g 0.01g 2.4g 0.7g 14g 6.4g 0.01g 9.4g 4.2g
FREE-FROM MAY 105

Choco cherry crumble cake

By Dr Eva Detko (www.dr-eva.com) GF SF DF
FOR THE CAKE 1 Preheat the oven to 190ºC/Gas Mark 5.

80g (3oz) gluten-free self-raising flour 2 To make the jam filling, mix all the ingredients in a
200g (7oz) coconut flour saucepan and cook on a low heat for 10-15 minutes until
it thickens, then blend until it forms a smooth paste.
200g (7oz) gluten-free oats
3 Combine the flours, oats, 3 eggs, 3 egg yolks, honey,
200g (7oz) creamed coconut
coconut milk, creamed coconut and 6 tsp stevia.
200ml (7fl oz) coconut milk
4 Divide the mixture into two, then add the cocoa powder
3 free-range eggs to one part and combine well.
3 free-range eggs, separated 5 Beat the 3 egg whites with 2 tsp stevia to form soft peaks.
3 tbsp cocoa powder 6 Place the plain part of the mixture in a cake tin coated
5 tbsp honey with oil and a dusting of flour and distribute evenly,
8 tsp liquid stevia pressing down to achieve an even base.
FOR THE CHERRY JAM 7 Spread the jam evenly onto the base, then spread the
beaten egg whites over the top.
500g (1lb 1oz) cherries, pitted
8 Grate the cocoa mix to form the top layer, distributing
2 tbsp pectin
evenly and closing any gaps (the mix will stick to the
juice of ½ a lemon grater, but persevere).
¾ tsp liquid stevia 9 Bake in the oven for 40 minutes.
11.2g 7.6g 0.03g 7.3g 8.3g

106 FREE-FROM MAY

Chocolate tartlets with
persimmon coulis
By Dr Eva Detko (www.dr-eva.com) GF DF
FOR THE PASTRY 1 Preheat the oven to 190°C/Gas Mark 5.

100g (3½oz) cashews or almonds, ground 2 For the pastry, combine all the ingredients, then knead
30g (1oz) plain gluten-free flour for a few minutes. Divide into four equal parts and form
into balls. Roll into circles on a non-stick surface, then
30g (1oz) desiccated coconut
transfer into four 10cm (4in) non-stick tartlets tins. If the
1 small free-range egg pastry is problematic to roll, place each pastry ball in a tin
1 tbsp runny honey and shape accordingly, ensuring the sides of the tins are
3 tsp liquid stevia covered with pastry and the edges are smooth.
FOR THE FILLING 3 Prick the tartlet bases with a fork, then blind bake in the
oven for 15 minutes.
80g (3oz) cacao paste
4 For the filling, melt the cacao paste, coconut cream, honey
150ml (5½fl oz) coconut cream
and stevia in a bowl suspended over a pan of boiling
2 free-range eggs water, stirring continuously. Once melted, add the eggs and
1 tbsp runny honey mix into a smooth paste.
6 tsp liquid stevia 5 Transfer the filling into the tartlet bases and bake in the
TO DECORATE oven for 20 minutes, or until the filling has set.
30g (1oz) chopped almonds 6 For the coulis, peel and chop the persimmon and blend
with the lemon juice and stevia. Decorate with
1 ripe persimmon
chopped almonds.
1 tbsp lemon juice
1 tsp liquid stevia
32.7g 16g 0.03g 12.5g 11.5g

FREE-FROM MAY 107

Rhubard pudding
By Clare Sullivan (www.browsersgrazers.com) GF DF
400g (20oz) trimmed rhubarb, 1 Combine the rhubarb, orange zest, ginger and brown sugar
cut into 2.5cm (1in) pieces in a heavy pan and cover. Heat over a low temperature for
finely grated zest of 1 orange about 15 minutes until the rhubarb softens and releases
its juice. Place in a sieve or colander to strain off, then
2 tsp grated ginger
discard the juices.
2 tbsp soft brown sugar
2 Preheat the oven to 180ºC/Gas Mark 4. Oil four small
FOR THE SPONGE ramekin dishes.
1 tbsp vegetable oil 3 Line the bottom of the ramekins with the drained rhubarb.
2 free-range eggs 4 Beat the eggs and sugar for 3-4 minutes using a hand held
100g (3½oz) sugar mixer, until the mix is thick and pale.
70g (2¾oz) gluten-free flour 5 Sift the flour and baking powder onto the egg and sugar
1 tsp gluten-free baking powder mixture and fold through gently (do not over-beat). Spoon
this mixture onto the rhubarb, then bake in the oven
FOR THE SAUCE
for 20 minutes, or until the top is golden and firm to the
480ml (16fl oz) orange juice touch. Leave to cool for 5-10 minutes.
2 tbsp Cointreau 6 While the pudding is cooking, make the sauce. Heat the
a few slices of orange orange juice and Cointreau in a heavy saucepan. Reduce it
by three-quarters until it has nicely thickened.
7 Cut around the edge of the pudding to loosen it from
the ramekin, then place a plate on top of the ramekin and
turn it over. Serve with the sauce and a couple of slices
of orange.
6.9g 1.5g 0.4g 32.9g 5.2g

108 FREE-FROM MAY

Homemade chocolates Slow cooker cheesecake
By Harriet Smith (www.harrietemily.com) GF
GF SF DF EF V Serves 6-8 | Prep 20 mins plus 4 hrs for chilling |
Cook 1¾ hr - 2 hr | Calories 487 (per serving)
Makes 20 | Prep 5 mins plus 20-30 mins to set |
Cook 5 mins | Calories 50 (per chocolate) 125g (4oz) gluten-free 120ml (4fl oz)
plain biscuits, soured cream
30g (1¼oz) cocoa powder
crushed to crumbs 60ml (2fl oz) lemon juice
50g (1¾oz) cacao powder
85g (3oz) unsalted 1 tbsp gluten-free
50g (1¾oz) raw coconut oil butter, melted plain flour
50g (1¾oz) cocoa or cacao butter
This recipe and all recipe development and food photography on pages 110-114 © Stockfood, The Food Media Agency
500g (1lb 1oz) TO DECORATE
3 tbsp maple syrup cream cheese
gluten-free biscuit
a generous pinch of salt and vanilla extract, to taste 150g (5oz) caster sugar crumbs
1 Add the coconut oil and cocoa butter to a pan on a 1 tsp vanilla extract raspberries
low-medium heat and melt. Set aside and add the cocoa 2 free-range eggs
powder, cacao powder, maple syrup, salt and vanilla. Stir
1 Grease a 15cm (6in) springform cake tin and line the base
together until smooth.
with non-stick baking paper.
2 Pour the chocolate into mini moulds, then transfer to the
2 Mix together the biscuit crumbs and butter and press into
freezer for 20-30 minutes to set. You can leave them in
the base of the tin.
the fridge, but this will take longer. Remove the chocolates
from their moulds and serve. 3 Beat together the cream cheese, sugar and vanilla until
smooth. Add the eggs, soured cream, lemon juice and flour
and beat until smooth. Spoon into the tin.
4 Fill the slow cooker with 1cm (½in) hot water and place a
rack in the bottom. Place the cake tin on the rack.
5 Cover the slow cooker with a triple layer of absorbent
kitchen paper and the lid. Cook on high for 1¾-2 hours.
6 Remove the lid and the paper and place the cheesecake in
the tin onto a wire rack to cool to room temperature.
7 Cover with clingfilm and chill for at least 4 hours.
8 Remove from the tin and sprinkle with biscuit crumbs.
Decorate with raspberries.
4.5g 3.3g 0.1g 1.9g 0.8g 36.4g 21g 0.3g 22.8g 7.3g
FREE-FROM MAY 109

Mini loaf cakes Almond and chocolate

GF SF DF EF V
cupcakes
GF SF
Cook 20 mins | Calories 362 (per cake)
225ml (8fl oz) non-dairy milk, more if needed Cook 15-20 mins | Calories 218 (per cupcake)
for the chocolate cake
FOR THE CUPCAKES
1 tbsp cider vinegar
1 large free-range egg
225g (8oz) gluten-free plain flour
110g (4oz) coconut palm sugar
175g (6oz) xylitol
230ml (8fl oz) milk
1 tsp xanthan gum
110g (4oz) butter, melted
¼ tsp salt
225g (8oz) gluten-free plain flour
4 tbsp sunflower oil
1 tbsp gluten-free baking powder
½ tbsp cocoa powder
¼ tsp salt
1-2 tbsp chopped dairy-free sugar-free chocolate
100g (3½oz) crunchy sugar-free almond chocolate bar,
75g (2½oz) raisins
cut into 12 pieces
1-2 tbsp flaked almonds
TO DECORATE
1 Preheat the oven to 180°C/Gas Mark 4. Grease six mini 12 pieces of sugar-free crunchy almond chocolate
loaf tins.
12 unblanched almonds
2 Mix together the milk and vinegar and leave to stand for
5-10 minutes until curdled. 1 Preheat the oven to 180°C/Gas Mark 4. Line a 12-hole
muffin tin with paper cases.
3 Combine all the dry ingredients in a mixing bowl.
2 Beat the eggs in a mixing bowl, then beat in the sugar, milk
4 Stir the oil into the milk mixture and pour into the
and vanilla. Gradually beat in the butter until blended.
dry ingredients.
3 Sift in the flour, baking powder and salt and stir quickly
5 Put one-third of the mixture into another bowl and sift in
until just combined. The mixture will be lumpy.
the cocoa powder. Stir in the chocolate. If the mixture is
too thick, add a little more milk. 4 Pour the mixture into the paper cases to cover the
bases and place a chocolate almond piece on top. Cover
6 Stir the raisins into the remaining mixture.
completely with more mixture.
7 Spoon into the tins and sprinkle two of the raisin loaves
5 Bake in the oven for 15-20 minutes, until risen and golden.
with almonds.
Cool in the tin for 2-3 minutes, then place a piece of
8 Bake in the oven for about 20 minutes until cooked almond chocolate on top of each cake. Place an almond
through. A skewer inserted into the centre should come on top. Best eaten slightly warm.
out clean. Cool in the tins for 5 minutes, then place on a
wire rack to cool completely.
11.8g 1.4g 0.6g 6.7g 4.3g 11.7g 6g 0.4g 7.6g 3.4g

110 FREE-FROM MAY

White and dark chocolate mousse
dessert with fresh strawberries
GF SF DF EF
Serves 8 | Prep 30 mins plus 4 hrs to chill | Cook 5 mins | Calories 424 (per serving)
FOR THE DARK FOR THE WHITE 1 Line eight tall 5cm (2in) freezerproof moulds with a
CHOCOLATE MOUSSE CHOCOLATE MOUSSE double layer of clingfilm.
2 tsp powdered gelatine 1 tsp powdered gelatine 2 For the dark chocolate mousse, sprinkle the gelatine over
4 tbsp water 2 tbsp water the water in a small bowl. Stand for 5 minutes. Heat the
milk to a simmer in a pan. Remove from the heat and cool
210ml (7fl oz) 105ml (3½fl oz)
slightly. Add the gelatine and stir until dissolved.
coconut milk coconut milk
3 Pour over the chopped chocolate and leave for 2 minutes
350g (12oz) sugar-free 175g (6oz) sugar-free
until melted. Whisk until smooth and cool to lukewarm.
dark chocolate, white chocolate,
finely chopped finely chopped 4 Whisk the cream until thick and fold one-third into
the chocolate mixture until blended. Gently fold in the
560ml (20fl oz) non-dairy 180ml (6fl oz) non-dairy
remaining cream.
whipping cream whipping cream
5 Pour half the mixture into the moulds. Freeze while you
FOR THE MILK TO DECORATE
make the milk chocolate mousse. Keep the remaining
CHOCOLATE MOUSSE strawberries mousse at room temperature.
1 tsp powdered gelatine sugar-free white 6 Repeat the same process for the milk chocolate and white
2 tbsp water chocolate buttons chocolate mousses. Pour the milk chocolate mousse on
105ml (3½fl oz) sugar-free milk top of the semi-frozen dark chocolate mousse and freeze
coconut milk chocolate sweets while you make the white chocolate mousse.
175g (6oz) sugar-free 7 Pour the white chocolate mousse on top of the milk
milk chocolate, chocolate mousse and freeze for 15 minutes.
finely chopped 8 Spoon the remaining plain chocolate mousse on top and
280ml (10fl oz) non-dairy spread evenly. Cover the moulds securely and freeze for
whipping cream 4 hours. Remove from the moulds and decorate with
strawberries, chocolate buttons and chocolate sweets.
31.6g 23.7g 0.1g 6.5g 8.3g
FREE-FROM MAY 111

Mango and marzipan cake with

yoghurt cream and lime zest
GF DF EF V
Serves 6 | Prep 25 mins plus 2-3 hrs for chilling |
FOR THE CRUST 1 For the crust, preheat the oven to 180°C/Gas Mark 4.
225g (8oz) ground almonds Grease a 23cm (9in) flan dish or tin.
a pinch of salt 2 Stir together the almonds, salt, bicarbonate of soda and
cinnamon in a mixing bowl.
¼ tsp bicarbonate of soda
3 Stir together the almond extract, oil, maple syrup and
½ tsp ground cinnamon
water. Add the oil mixture to the dry ingredients and stir
1½ tsp almond extract until thoroughly combined.
3 tbsp coconut oil, melted 4 Turn the dough into the tin. Using your fingertips, press
1 tbsp maple syrup the dough evenly into the base and sides of the dish or tin.
1 tbsp water 5 Bake in the oven for 20-25 minutes until golden brown.
FOR THE FILLING Cool completely in the tin.
4 mangos, peeled, roughly chopped 6 For the filling, purée the mangos, lemon juice, sugar and
salt in a food processor until smooth. Put into a pan.
50g (1¾oz) sugar
7 Dissolve the cornflour in the water, stirring until smooth
juice of ½ a lemon
and add to the purée.
a pinch of salt
8 Heat, stirring constantly, for 7-10 minutes, until it starts to
2 tbsp cornflour bubble and thicken. Remove from the heat and cover the
2 tbsp water surface with clingfilm (to avoid forming a skin), then leave
2 tbsp soya yoghurt to cool completely.
TO DECORATE 9 Whisk in the yoghurt and spoon into the crust, smoothing
the top. Chill for 2-3 hours until the filling is firm.
3-4 tbsp soya yoghurt
10 Decorate with soya yoghurt and lime zest.
finely grated zest of 1 unwaxed lime
26.1g 7.4g 0.1g 27.2g 8.8g

112 FREE-FROM MAY

FREE-FROM MAY 113

Plum cake
GF
Makes 8-10 | Prep 25 mins | Cook 1 hr 15 mins | Calories 353 (per serving)
125g (4½oz) butter 1 Preheat the oven to 180°C/Gas Mark 4. Grease a 20cm
200g (7oz) coconut palm sugar (8in) springform cake tin and line the base with non-stick
baking paper.
2 Whisk together the butter, sugar and cinnamon in a mixing
3 free-range eggs
bowl until creamy. Add the eggs, one at a time, beating
115g (4oz) gluten-free self-raising flour well after each addition until just combined.
55g (2oz) ground almonds 3 Stir in the flour, almonds and yoghurt in alternating
85ml (3fl oz) full fat yoghurt batches. Chop 1 plum and stir into the mixture.
6 firm ripe plums, pitted, cut into wedges 4 Spoon into the tin and smooth the surface. Arrange the
FOR THE TOPPING remaining plums over the top in a single layer.
50g (1¾oz) gluten-free plain flour 5 For the topping, combine the flour and sugar in a bowl.
Rub in the butter until it resembles coarse breadcrumbs.
2 tbsp coconut palm sugar
Stir through the flaked almonds.
50g (1¾oz) butter, chopped
6 Sprinkle evenly over the plums. Bake in the oven for about
35g (1¼oz) flaked almonds 1 hour 15 minutes, until a skewer inserted in the centre
comes out clean. Cool in the tin for 30 minutes, then place
on a wire rack to cool completely.
21.4g 9.8g 0.2g 18g 5.3g

114 FREE-FROM MAY

ON SALE
N28
E X MAY
Gluten-Free
T I S S U E
H E AV E N
Next issue
Perfect picnics
Delicious gluten-free snacks
and treats to enjoy outdoors
SOOTHING FOODS EATING OUT
Ingredients that can help Understand the new
calm & heal your gut allergen labelling regulations
Raw food recipes

Quick midweek suppers
Ask the experts
FREE-FROM MAY 115
FFH22.Next month.FOR PRINT.indd 115 09/04/2015 16:56

Better bone
health
Viva! Health campaigner Veronika Powell explains how a
vegan diet of fresh fruit and vegetables can be far more
beneficial to your bones than a diet full of dairy...
W
E’VE ALL HEARD THAT more), but we can easily get enough either acid or alkali forming and our
children need milk and from non-dairy sources. body needs to keep its fine-tuned
dairy products to grow up Vitamin D is also essential for bone balance. Animal protein (meat, fish,
big and strong, while grown-ups need maintenance and your skin produces eggs and dairy products) produces
them to have healthy bones. But is enough in the summer (when exposed significant volumes of acid compared
it true? to the sun), but during the winter to plant protein. The main way this
Well, no. It’s the dairy industry’s acid is neutralised in your body is by
most successful myth and you have using calcium from the blood, muscles
to wonder how this simple marketing Studies show that and even the skeleton. This is a major
fib has managed to penetrate our
education system all the way up to people who eat problem because the calcium lost from
the bones cannot be easily replaced
university level.
When it comes to bone
the most animal – it has to be gradually built back in.
Dairy products come with their own
health, dairy products protein have up to burden of animal protein and the large
certainly aren’t the bone-
building wonder foods four rimes quantities of calcium they contain can’t
be instantly absorbed, while much is
the dairy industry wants
us to believe. Countries
higher bone loss lost in urine.
On the other hand, alkali producing
with the highest dairy compared to foods are not only good for your
people who eat

consumption also have bones, they are good for your overall
the highest rates of health. What are they? The same
osteoporosis and fragility
fractures. The World none or only foods that are good sources of all the
nutrients we need for healthy bones
Health Organization
(WHO) calls this the
tiny amounts... – what a coincidence!? So stock up
on vegetables, fruit, nuts and seeds
‘calcium paradox’. (almonds, Brazil nuts, sesame seeds
We do need months you might need to take a and flaxseed), lentils, butter beans,
calcium (adults 700mg supplement or choose foods enriched tofu, etc. Many grains are also alkali
per day, children a bit with it. producing or in the ‘neutral’ zone –
less, adolescents and But we need much more to produce millet, quinoa, spelt, wild rice and
lactating women slightly strong bones. Nutrients such as buckwheat. So what you want to be
potassium, magnesium, selenium, zinc, aiming for is a vegan diet full of fresh
copper, boron, iron, vitamin K, vitamin
Good calcium sources: C, B group, beta carotene (vitamin
A) are also needed, but don’t
panic! Fruit and vegetables,
Green leafy vegetables Broccoli, kale, spring nuts and seeds, pulses and
greens, cabbage, parsley, whole grains are the best
watercress sources. By now you
Dried fruit Figs and apricots might be getting a
pretty good mental
Nuts and seeds Almonds, brazil nuts,
image of what
sesame seeds and tahini
kind of diet is
(sesame seed paste)
best for your
Pulses Peas, beans, lentils, soya bones. But
and calcium-set tofu (soya there’s more
bean curd) to it!
Enriched products Plant milks (soya, oat, Everything
coconut, rice, etc.) we eat or
drink is
116 FREE-FROM MAY
FFH22.Healthy Bones.FOR PRINT.indd 116 09/04/2015 16:54

H E A LT H Y B O N E S
fruit and vegetables and all the good socks off, but moderate weight-bearing
things listed above. exercise is a must. This means walking,
Doubtful? OK, what does the carrying shopping bags, dancing,
science say? Studies show that people gardening, ball games, jogging, yoga,
who eat the most animal protein have weight-lifting exercise, etc.
up to four times higher bone loss
compared to people who eat none or Want to know more? Building
only tiny amounts. Animal protein is bones for life is a handy guide
consistently shown to be bad for the offering nutritional guidance for
bones, while plant protein does not building strong bones and teeth in
have the same effect. In fact, people children, advice on how to prevent
whose diets are high in fruit and and treat osteoporosis, menu
vegetables have the healthiest bones. plans and easy and gorgeous
One last thing – bone adapts to the recipes for both children and
weight and pressure applied to it and adults. Go to www.viva.org.uk/
it needs this sort of stimulation to stay health/bones to read, download
strong. There’s no need to sweat your for free or order a paper copy.
Edamame pâté
By Viva! Health (www.vivahealth.org.uk)
GF SF DF EF MF V
150g (5½oz) frozen edamame

2 tbsp lemon juice
salt and freshly ground black pepper
a pinch of chilli flakes
1 Bring the edamame to the boil in a small saucepan of

water. Reduce the heat, simmer until soft, then drain. This
should only take just over 5 minutes.
2 Tip the edamame into a small mixing bowl with the
remaining ingredients, then blend with a hand blender or
food processor.
3 Spread on Ryvita, crackers or oat cakes as a lovely
happy snack!
Tips to make your diet
work for your bones
Always snack on fresh fruit and Always add vegetables to main
vegetables (unlimited) – aim for dishes and/or have a salad on
four just as snacks the side
Add fresh fruit to your natural Add tahini (sesame paste) to make
muesli (unsweetened) sauces creamy (one tablespoon per
Keep a small box of nuts and dried two portions)
fruit in your bag to snack on Tofu stir-fries are a great
Make or buy fresh smoothies quick dinner
rather than juice (juice can be little Make beans, chickpeas and lentils
more than just sweet water) the main stars of your stews,
Start using almond butter – it’s soups (blend them if necessary),
healthier, a good calcium source chillis, pasta and Indian meals. Add
and can be spread on just to salads and use them pureed as
about anything! sauce bases.
Soya yoghurt with chopped dried Make fruit a staple in your desserts
and fresh fruit can be a great snack – dipped in dark chocolate, frozen
Avocados are a great source of and blended into ice-cream or
energy – slice them for sandwiches layered with chopped nuts and
or blend with beans or chickpeas coconut yoghurt
into a spread 2.7g 0g 0.1g 0g 5.1g
FREE-FROM MAY 117

h e a lt h y B o n e s
Cauliflower cheeze with sweet

potatoes and tangy green salad
By Viva! Health (www.vivahealth.org.uk) GF sF dF eF mF v
2 large sweet potatoes, 2 tbsp nutritional 1 Preheat the oven to 190°C/Gas Mark 5.
sliced lengthways, pricked yeast flakes 2 Place the potato halves in the oven and bake for
with a knife in several 1 tbsp fresh lemon juice 30-60 minutes, depending on the size of the pieces.
places Shorten this time by partially cooking in a microwave
1 shallot, peeled, chopped
FOR THE if necessary.
2 tbsp light miso
CAULIflower CHEEZE 3 Meanwhile, steam the cauliflower for 7 minutes, or until
for the Salad
1 large cauliflower, tender, but not mushy.
chopped into florets a large bunch of
4 While the cauliflower is cooking, make the sauce. Blend all
watercress, washed, spun
2 tomatoes, thinly sliced the ingredients together, except the tomatoes and paprika,
a large bunch of rocket, then warm it through gently, but don’t boil. Check the
paprika
washed, spun seasoning and adjust if necessary.
180ml (6fl oz) plus
1 red pepper, chopped 5 In a heatproof dish, mix the cauliflower with half of the
2 tbsp water
vinaigrette dressing of sauce, then top with the remainder of the sauce. Sprinkle
6 tbsp tahini
your choice with black pepper. Arrange sliced tomatoes on top and
sprinkle with paprika.
6 About halfway through the potato cooking time, place the
cauliflower cheeze in the oven and cook with the potatoes
for about 20 minutes, or until golden brown on top.
7 Combine the salad ingredients and serve with the
cauliflower cheeze.
20g 3.2g 0.4g 5.4g 10g

118 free-from may

Free-From
-
-From
Bread
H E AV E N
Turn your kitchen into your

very own bakery...
FREE-FROM MAY 119
FFH22.Bread.FOR PRINT.indd 119 09/04/2015 15:26

Bread R E C I P E S
Walnut and seed bread Healthy banana bread

By Dr. Susanna Holt By Joana Oliveira (www.mygutfeeling.eu)
GF DF MF GF DF EF MF V
Serves 8-10 | Prep 30 mins plus 50 mins for rising | Serves 6-8 | Prep 20 mins |
Cook 45 mins | Calories 303 (per slice) Cook 45 mins | Calories 245 (per slice)
3 free-range eggs, lightly beaten 3 ripe bananas, peeled

3 tbsp olive oil, plus extra for glazing 1 carrot, peeled, grated
500g (1lb 1oz) gluten-free flour 2 flax eggs (2 tbsp flaxseeds plus
(should contain soy flour) 6 tbsp warm water)
1 tsp brown sugar 80g (3oz) brown sugar
2 tsp dried yeast 115g (4oz) rice flour
½ tsp salt 115g (4oz) potato starch
¼ tsp tartaric acid 1 tsp gluten-free baking powder
1 tbsp each of sunflower seeds, pumpkin ½ tsp bicarbonate of soda
and poppy seeds ½ tsp salt
80g (3oz) chopped walnuts ½ tsp vanilla extract
mixed seeds, to sprinkle 1 tsp cinnamon
1 Preheat the oven to 200ºC/Gas Mark 6. Lightly grease a 60g (2oz) walnuts, finely chopped
23cm round cake tin and line the base with baking paper.
1 Preheat the oven to 180ºC/Gas Mark 4.
2 Beat together the eggs, oil and 450ml (16fl oz) warm
2 Combine the flaxseeds and warm water, allow to rest for
water in a bowl. Put the flour, sugar, yeast, salt and tartaric
about 5 minutes, then mix together in a blender.
acid in a separate large bowl. Using electric beaters, beat
on a low speed for 20 seconds to combine. With the 3 Finely grate the carrot onto a plate and set aside. In a
motor running, gradually beat in the egg mixture until large bowl, whisk the flax eggs and sugar and incorporate
Recipe taken
smooth. Continue to beat for 5 minutes. Add the seeds the grated carrot. Mash the bananas with a fork and add
from Eat Well Live to the mix.
Well with Gluten and chopped walnuts and beat until incorporated.
Intolerance by Dr. 3 Pour the batter into the cake tin. Cover with greased 4 Add the flour, starch, baking powder and bicarbonate
Susanna Holt, clingfilm and set aside in a warm place for 50 minutes, of soda, salt, vanilla extract, cinnamon and whisk until
published by until the batter has nearly risen to the top of the tin. Brush completely blended. Add the walnuts.
Skyhorse Publishing. the top of the loaf lightly with oil and sprinkle evenly with 5 Bake in a 450g (1lb) loaf tin in the middle of the oven for
(RRP £8.65). the extra seeds. Bake in the oven for 45 minutes, or until 45 minutes.
golden brown. 6 Remove the banana bread from the oven and leave it to
4 Cool in the tin for 10 minutes, then turn out onto a wire cool in the tin for 10 minutes before serving.
rack to cool completely. Cut into slices to serve.
12.3g 1.8g 0.3g 1.9g 7.5g 5.3g 0g 0.2g 15.7g 3.5g

120 FREE-FROM MAY

Seeded loaf & croutons Crusty cheese and
By The Easy Kitchen onion bread
GF SF DF EF MF V
By The Easy Kitchen
GF SF MF
Cook 1 hr | Calories 313 (per slice)
110g (4oz) millet flakes 2 tbsp seeds of choice Cook 40-50 mins | Calories 297 (per slice)
350g (12oz) millet flour TO MAKE CROUTONS
250g (9oz) gluten-free self-raising flour
3 tsp gluten-free 3 slices of the seeded
baking powder loaf (see recipe above)
3 free-range eggs, beaten
1½ tsp salt 3 tbsp olive oil
50g (1¾oz) butter, melted and cooled
450ml (15fl oz) ¼ tsp salt
sparkling water 280ml (10fl oz) buttermilk
1 tsp dried herbs of your
1 tbsp olive oil choosing 60g (2oz) Gruyère cheese, grated
1 tsp apple cider vinegar 60g (2oz) Cheddar cheese, grated

1 tbsp black onion seeds
1 Preheat the oven to 220°C/Gas Mark 7. Stir together the
millet flakes, flour, baking powder and salt in a bowl. In a 1 tbsp freshly snipped chives The recipes on
separate bowl, whisk together the water with the olive 3 tbsp Parmesan cheese, finely grated this page are taken
oil and vinegar. Pour this into the dry ingredients, mixing from Gluten-Free
1 Preheat the oven to 180°C/Gas Mark 4. Grease and line a Recipes by The
vigorously with a spatula until you get a nice batter.
23cm (9in) springform cake tin. Easy Kitchen,
2 In order to get a nicely shaped loaf, cut a sheet of baking
2 Sift the flour and baking powder into a large mixing bowl. photography by
parchment to fit inside the loaf tin without any creases. William Reavell,
Add the eggs, melted butter and buttermilk. Fold in the
Sprinkle with 1 tbsp seeds. Pour the dough into the tin published by Ryland
Gruyère and Cheddar cheeses, together with the onion
and top with the remaining seeds. Reduce the oven Peters & Small.
seeds and chives, until everything is mixed together well.
temperature to 200°C/Gas Mark 6 for 1 hour. Readers can buy
3 Spoon the mixture into the cake tin – the mixture will the book for the
3 Remove from the oven, tip the bread out of the pan, peel
be quite sticky and resemble cake batter rather than special price of
off the paper and let it cool completely on a wire rack.
traditional bread dough. £7.99 including
Wrap the bread in a tea towel and store in a cool, dry p&p (RRP £9.99)
place for up to 5 days. 4 Sprinkle the Parmesan over the top and bake in the oven
by telephoning
for 40-50 minutes, until the top of the loaf is golden and
4 To make croutons, preheat the oven to 180°C/Gas Macmillan Direct
springs back to your touch. Allow the bread to cool in the
Mark 4. Cut the bread into small cubes. Mix the other on 01256 302699
pan for about 5 minutes before turning out onto a wire and quoting
ingredients in a large mixing bowl with 2 tbsp water and
rack to cool completely. reference
pour over the bread cubes, making sure that each one is
coated. Spread the cubes out on a baking tray and bake 5 This bread will keep for up to 3 days if stored in an GLR CM4.
in the oven for about 30 minutes, until the croutons turn airtight container.
golden brown and crispy. Check and stir every 5 minutes
to ensure the croutons bake evenly.
6.3g 0.7g 0.6g 1.9g 8.7g 14.5g 8.6g 0.3g 1.8g 13.1g
FREE-FROM MAY 121

I N T E RV I E W
Table Talk
Christian Coates
The Soulmatefood founder gives us
his essential tips to lead a balanced
and healthy lifestyle…
S
oulmatefood’s straight-talking approach combined with nutritional know-how is
proven with elite athletes and sportspeople to maximise their performance. Now
their unique system of creating inspiring and specially tailored menus is available to
everyone thanks to Christian Coates’ book of delicious recipes for peak performance.
Turning a corner
I’ve always been fairly healthy,
although I really turned a corner
when I studied the importance
of nutrition and the effects it has
Photo © Yuki Sugiura

on well-being. I started to really
enjoy creating healthy alternatives
to my favourite meals and seeing
the great results it had on
my lifestyle.
Nutrition savvy
Start the day right
When looking to follow a more nutritious
My ultimate breakfast would
diet, don’t restrict yourself from anything
feature anything egg-based. I love
as that’s when you’ll fail. Balance is key!
smoked salmon, scrambled eggs
Plan ahead so you won’t be tempted to call
and spinach as it's low carb, high in
for a takeaway when your fridge is looking
protein, packed with iron and high
bare. Keep it stocked with plenty of fresh
in omega 3.
produce. Try to make your meals in advance
as you’ll have more time to look at recipes
Goodbye sugar and make dishes more exciting!
Ingredients to try When looking to banish sugar from
Coconut oil is a good source of MCTs your diet, cut back and always read Fitness Gourmet:
(medium chain triglycerides), which are the nutritionals. People must also Delicious Recipes for
rapidly absorbed and great for people on understand that fruit is high in sugar so Peak Performance
low carb diets who require energy. Quinoa you must eat it in moderation. Choose low at Any Level by
is a great source of slow release sugar fruits such as blueberries, raspberries Christian Coates.
carbohydrate, which is perfect for and strawberries, while avoid fruits such as Photography by Yuki
fuelling training sessions. I love pineapple and mango as they have a high Sugiura. Published
experimenting with different sugar content. by Jacqui Small, £25.
salad recipes – check out the
Super-green candy salad
from my book!
Soulmatefood uncovered
At Soulmatefood we work with a team of leading professionals
on the latest gourmet dishes, creating tasty snacks and meals with
the functional ingredients required to support people's wellness
goals. We use the best suppliers to source amazing, unique and
seasonal ingredients, ensuring that every single dish we produce
is packed full of potent nutrients and total goodness. Our food is
lovingly hand-crafted, with nothing processed or mass produced.
122 FREE-FROM MAY
FFH22.Back Page Interview.FOR PRINT.indd 122 09/04/2015 16:18

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TO CUP
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GLUTEN-FREE SUGAR-FREE DAIRY-FREE VEGAN NEW LOOK

Bank holiday eating…

Cook up a feast to share with friends

SWITCH IT! GOING DAIRY-FREE Quick dinners

from alternatives dairy & lactose intolerance Ask the experts

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3-5 July 2015 Olympia, London

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FFH21.Welcome.FOR PRINT.indd 3 09/04/2015 18:35

Bank holiday p14

FFH22.Contents.FOR PRINT.indd 4 09/04/2015 18:18

Baking p87 Midweek p59

FFH22.Contents.FOR PRINT.indd 5 09/04/2015 18:18

RECIPE FINDER Free-From H E AV E N

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0.1g 0g 0.01g 5.9g 1.3g 20.7g 9.1g 0.1g 38.1g 6.6g

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Gluten-free bank holiday feast

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FFH22.Menu.FOR PRINT.indd 13 09/04/2015 17:06

Holiday flaxseed burgers

180ml (6½ﬂ oz) water

exciting free-from recipes that will 2 tbsp coconut oil

1 Put the water and quinoa in a saucepan, bring to the boil,

6.9g 4.3g 0.1g 3.6g 10.8g

FFH22.bankholiday.FOR PRINT.indd 14 09/04/2015 17:50

FFH22.bankholiday.FOR PRINT.indd 15 09/04/2015 17:17

1.5-2kg (3lb 3oz-4lb 4oz) 1 tbsp Groovy Food High

7g 1g 0.01g 11.8g 8.7g 26.4g 13.9g 0.01g 6.8g 60.1g

FFH22.bankholiday.FOR PRINT.indd 16 09/04/2015 17:18

FFH22.bankholiday.FOR PRINT.indd 17 09/04/2015 17:17

FOR THE CRUST a handful of chives,

3 tbsp clear honey salt and freshly ground

poppy seed crust 1 tsp Dijon mustard

1 Preheat the oven to 180°C/Gas Mark 4. Grease four

FFH22.bankholiday.FOR PRINT.indd 18 09/04/2015 17:18

FFH22.bankholiday.FOR PRINT.indd 19 09/04/2015 17:18

CHICKEN GOUJONS FOR THE AVOCADO

1 For the avacado cream, blend all the ingredients together

FFH22.bankholiday.FOR PRINT.indd 20 09/04/2015 17:18

FFH22.bankholiday.FOR PRINT.indd 21 09/04/2015 18:42

FOR THE PASTA 1 tbsp chopped parsley

FOR THE FILLING 1 onion, peeled, chopped

1 slice of stale ¼ tsp grated nutmeg

95g (3½oz) chickpea ﬂour