Makes 17 large or 24 small; serves 3-4
(No gluten, dairy, soy or legumes; with protein options*)
There is something about parcels. They charm with their mystery and compact completeness. Plus cagey cooks can slip in nutritious elements that some diners might otherwise not prefer. These rolls are popular and soon vanish when served as a main or as fingerfood.
Makes 24
(No gluten, dairy, cane sugar or soy – even with options for peanuts)
Children could easily help prepare this simple recipe. Although careful scrutiny is needed with helpers of any age as the raw batter is so yummy.
These cookies are high in protein and fibre, and low in starchy carbs. This dietary package helps regulate blood sugar critical for brain and body fuel. Peanuts are a particularly good source of Magnesium (see website TIPS page); have vitamins E and B, plus iron, selenium, manganese and Zinc (TIPS); and are similar to olives in monounsaturated fat levels. These fats are needed for the protection and flexibility of every one of your 50 trillion cells. They also help lower levels of sticky LDL cholesterol, which in excess can be obstructive to arterial blood flow. Peanuts are high in arginine, an amino acid that is a precursor to nitric oxide, which helps expand blood vessels and can decrease high blood pressure. They have significant levels of phytosterols which can also reduce LDL. Their antioxidant status rivals many berries. Some of these such as p-coumaric acid (linked with lowered free radicals and carcinogens) are considerably enhanced by cooking.
(No gluten, dairy or cane sugar; with options for soy)
Possibly of Canadian origin, this may be named for its heartiness. It keeps, slices and transports well in lunch boxes. Dense and moist, almost like a pudding, there is the pleasing differentiation of a crisp caramelised topping. Contrasting textures give sensual satisfaction, while foods that are crunchy are slower to break down and thus assist with blood sugar regulation. Read more
(No gluten, dairy; with options for cane sugar)
The uninformed may think of marzipan as that artificially flavoured, white slab insulting the top of fruitcakes. Historically it was probably our first sweet, made of nourishing ground nuts and honey. Like most wholesome baking (and unlike most commercial types), this slice improves with age as the flavours intensify and meld.
Makes 32
(No wheat, dairy, cane sugar or egg; little if any gluten)
Children can prepare these simple, quick and long lasting cookies. In taste these are similar to oat-based muesli bars and to commercial (and more expensive) Brazil Nut Oaties and Brazil Nut Buttons.
(No gluten, dairy, cane sugar or soy)
Moist, flavourful and long keeping, this has a taste and texture similar to fruitcake. The loaf is high in fibre, protein (see my website TIPS page for Protein for the surprising contribution dried fruit makes) and is low GI. It is ideal for snacks or in the lunch box. You could also try baking the mixture as a cake, slice or muffins.
If you are the ENTHUSIAST or ANALYSER body-type (see The Shape Diet) then you need to limit sweet, starchy foods or they interfere with blood sugar regulation – and thus moods, vitality and weight management. Instead have occasional treats like this that are supportive rather than weakening.
Most people would acknowledge that a diet without vegetables would be missing important nutrients. However they might be missing out on an equally significant category of food: legumes.
Legumes are characterised as seed bearing pods such as fresh peas and beans; dried and sprouted beans, split peas, dhal and lentils; soy products and peanuts. They are among our oldest cultivated plants – lentils were grown in Central Asia in 7,000 BCE. So esteemed was this classification of food that each of the four prominent families of Ancient Rome sought to enhance their status by taking one major type as their name: Cicero from the word for chickpea; Fabius from faba bean; Lentulus from lentil; Pisa from pea.
Serves 4
(No gluten, dairy or nightshades; with options for cane sugar, animal/plant protein)
This looks gorgeous on a big platter – its creaminess yet spicy grunt contrasts with the fresh clarity of cool fruit. A flavourful and popular vegetarian dish, there is a list of numerous other protein possibilities. All the ingredients are available at the supermarket.
(No gluten, dairy, cane sugar or soy)
Many people think that gluten-free means dry, and sugar-free means boring. This cake is a sweet, moist and fluffy repudiation. You could serve it to anyone and its ingredient past would remain safely anonymous.
Makes 2 cups
(No gluten, dairy, legumes*, cane sugar; with options for nightshades*)
Food advice can have fashions that may not be related to wisdom. For too long elegant, sleek eggplant has been subjected to the abuse of being peeled (and lose that colour-related beauty and antioxidants – shame!) and its flesh then salted (not necessary unless old and bitter – sigh). This vegetable is popular throughout the Mediterranean and Asia. There are thin ones, bulbous, tiny, hefty, purple and green varieties. A constant though is to buy one that is firm and sleek without the wrinkles that come to most with age.