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FOOD INTOLERANCE TESTING

Recipes

The biggest problem facing people who have a food intolerance is to find food they can eat. This page will show examples of different 'free from' recipes.  If you have any recipes or know of any sites that may be useful to others please get in touch and I will add to this page.

Yeast Free

Coconut Bread

Yeast free Coconut bread

½ cup coconut flour

½ cup buckwheat flour

½ cup coconut milk

5 eggs

2 tablespoons coconut oil

½ teaspoon sea salt

1 teaspoon aluminium free baking powder

Stevia to taste

Method:

Blend eggs, coconut oil, Stevia and salt. Then, add coconut flour, coconut milk, buckwheat flower and baking powder. Whisk till mixture is free of lumps. Pour into a loaf pan (greased with coconut oil) and bake at 175ºC (350ºF) for 30 minutes ( top should be a light golden brown). Remove from oven and leave to cool.

yeast free soda bread

Soda Bread

Ms Happy Farmer

2 cups wholemeal plain flour

½ level teaspoon salt

½ level teaspoon bicarbonate of soda

1 level teaspoon of tartar

½ cup water

½ cup milk

Method:

Sift dry ingredients and make into a dough with the liquids. quickly form into a round flat loaf and place on greased baking tray. Cover with a cake tin 15 cm.deep) and bake at 230°C (450°F) for 30 minutes.

Remove the tin and leave for a further 10-15 minutes to brown.

yeast free potato cakes

Potato Cakes

(Channel 4)

450g of peeled potatoes

1 small onion, chopped or handful of fresh chopped chives

1 lightly beaten egg

Salt and pepper to season

1 tablespoon olive oil.

Method:

Boil potatoes until soft (15-20 minutes) drain and mash. To the potatoes mix in the onion , egg and seasoning. Shape the cakes. Heat the olive oil in a frying pan (medium heat) Fry for 2-3 minutes until each side is golden brown.                          

Dairy & Gluten Free

chicken waldorf salad phixr

Chicken Waldorf Salad

2-4 oz boneless, skinless chicken breasts

1/3 cup toasted walnuts (halved)

1 apple cored and cut into cubes

2 sticks celery sliced

2 tablespoons golden raisins

Lemon Sauce

½ cup coconut milk

2 tablespoons minced parsley

2 teaspoons honey

zest from ½ lemon

Black pepper (gluten free)

½ lemon juice

6 romaine leaves

Method:

Pre-heat oven to 350ºF. Cover baking sheet with parchment paper. Place chicken breasts on paper and season. Bake for 30-35 minutes. Set aside to cool. Spread nuts on baking seet and toast for 6-8 minutes. Whisk all the lemon sauce ingredients in bowl. Add the walnuts, celery, apple and raisins. Toss ingredients. Serve over the romaine leaves.

Cauliflower and potato bakse phixr

Cauliflower and Potato Bake

(Dairy Free Dream)

350ml Rice or Oat milk

4 slices garlic cloves

handful of chopped thyme leaves

handful of chopped parsley

500g peeled, thinly sliced potatoes

1 thickly sliced medium sized cauliflower

salt and pepper

Method:

Pre-heat oven to 200ºC / gas mark 6. Place rice (or) oat milk in a pan with the garlic and simmer for 5 minutes. Season well. Grease a baking dish then layer base with the potatoes. Sprinkle on herbs then place a layer of cauliflower. Repeat this and finish with a layer of potato on the top. Pour the milk and garlic on top and cover with foil. Bake in oven for 40 minutes until potatoes are tender. Remove and place under grill to brown.

Dairy and Gluten Pear Fairy Cakes

Pear Fairy Cakes

(All recipes)

100g gluten free flour

50g soft brown sugar

4 tablespoons sunflower oil

1 teaspoon gluten free baking powder

2 tablespoons golden syrup

½ teaspoon bicarbonate of soda

1 pear (peeled and grated)

Method:

Mix the flour in with the bicarbonate of soda and baking powder. Add in the sugar and grated pear. Add the oil and golden syrup. Beat all the ingredients together, then spoon into paper cases. Bake at 190°C/ Gas mark 5 for 25 minutes.

Gluten Free

chocolate brownies phixr

Chocolate Fudge Brownies

Tesco Real Food

225g (8oz) plain chocolate

140g (5oz) butter - cut into pieces

4 large eggs

225 (8oz) golden caster sugar

100g (4 oz) gluten free white self raising flour

Method:

Preheat the oven to gas 4, 180℃, fan 160℃. Line a rectangular tin (27cm x 17.5cm x 3.5cm) with baking parchment. Break 175g (6oz) of the chocolate into pieces and put into a glass bowl over a pan of simmering water along with the butter. When melted, take the bowl off the pan and put aside.

Chop the rest of the chocolate into small chunks and set aside.

Whisk the eggs and sugar together in a large bowl using an electric hand mixer, until thick, pale, fluffy and almost doubled in volume. Pour in the cooled melted chocolate, and gently fold, before sifting in the flour and cocoa and gently folding again. Lastly stir in the chopped chocolate.

Pour the mixture into the lined tin and lightly spread it into all the corners. Bake for about 20 minutes, or until the middle is just set and the top is crusty. Remove from the oven and leave to cool in the tray. Finish off by sprinkling over some cocoa powder.

chocolate cake phixr

Chocolate Cake

120g dark chocolate

150g caster sugar

50g cocoa powder

3 eggs (beaten)

120g butter

1 teaspoon vanilla extract

Method:

Heat oven to 150°C /Gas mark 2. Grease a 20cm. round cake tin and dust with cocoa powder. In a pan, over simmering water melt the chocolate and butter. Remove from the heat and stir in the sugar, cocoa powder, eggs and vanilla. Pour into the cake tin and bake for 30 minutes. Leave to cool for 10 minutes before turning out. Can be dusted with cocoa powder. Can be re-heated and served warm with cream, melted chocolate etc.

glutenfreecheesesauce phixr

Cheese Sauce

3 tablespoons butter

3 tablespoons amaranth flour (gluten free)

2 tablespoons grated Parmesan

2 tablespoons grated Swiss cheese

1¼ cups lukewarm milk

¼ teaspoon salt (gluten free)

¼ teaspoon onion powder (gluten free)

Salt and Pepper to taste.

Method:

Melt butter in saucepan on a low heat. Whisk in the amaranth flour and keep stirring till a lightly bubbly paste forms. Continue cooking for another two minutes without letting the sauce brown. Add milk and whisk until the sauce is smooth and thick and lightly bubbling. Remove from heat and add grated cheese and seasoning. Keep stirring until sauce is smooth and creamy.

Dairy free milk e.g. coconut can be used if dairy intolerant.

lemon drizzle cake phixr

Lemon Drizzle Cake

BBC Good Food Guide

200g. softened butter

200g. golden caster sugar

175g. ground almonds

250g mashed potatoes

4 eggs (beaten)

zest of 3 lemons

2 teaspoons of baking powder (gluten free)

Drizzle

4 tablespoons granulated sugar

juice of 1 lemon

Method:

Heat oven to 160°C / gas mark 4. Butter and line a deep 20 cm. round cake tin. Beat the sugar and butter until fluffy and then gradually beat in the eggs. Fold in the almonds, cold mashed potatoes, lemon zest and baking powder. Tip into the cake tin and bake for 40-45 minutes (until golden brown).

Mix the granulated sugar and lemon juice together and drizzle over the top and sides of cake when cool.

Dairy Free

Dairy Free Mango, Coconut smoothie

Coconut and Mango Smoothie

Tesco Real Foods


500ml chilled coconut milk (dairy free)

350ml soya mango yoghurt

2 bananas (peeled and chopped)                             1-2 teaspoons of runny honey (optional)

Small amount of ice.

Method:

Place all the ingredients into a blender and blend till smooth. Pour into chilled glasses and serve immediately.

Egg Free

Egg free pancakes phixr

Egg Free Pancakes

150g of self raising flour

55g caster sugar

½ teaspoon bicarbonate of soda

250ml milk

20g melted butter

2 teaspoons white vinegar

1 teaspoon vanilla extract

mixed berries

maple syrup

Method:

Combine the flour, sugar and bicarbonate of soda in a bowl. Make a well in the centre and pour in the milk, butter, vinegar and milk. Whisk until smooth. Heat a medium sized non-stick frying pan over a medium heat. Lightly brush with some melted butter and pour ¼ cup of the batter into the pan. Cook for 1-2 minutes until the base is golden brown, then turn over and repeat. Transfer to a plate and loosely cover to keep warm while you cook the rest of the batter in the same way.

Top with the mixed berries and maple syrup before serving.

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