Sesame Tamari Kale Chips

Makes about 1 cup

(Vegan and Paleo; no gluten, grain, dairy or nightshades)

For some reason kale is trendy. People – possibly those looking for virtuous status more than flavour – add it to juices and smoothies. Yes, it is a good source of many nutrients, but so is prosaic parsley. So I am suspicious about fashion-driven intent and have some lack of enthusiasm regarding flavour. However, kale in this form is delicious. These are like a cross between potato chips and seaweed snacks: full of crunch, snap and savoury pleasure. As a key non-diplomatic validator, most children like them. And the chips can be made in minutes. Eat them warm or store them once they’ve cooled. Any type of kale can be used, but the curly types take a few minutes more to cook. Read more

Quinoa ‘Rice’ Pudding

Serves 2

Vegan; no gluten, dairy, egg, cane sugar; with options for soy

My daughter grew up as I did with a fondness for homemade rice pudding. More recently, my baby granddaughter tried this dessert quinoa-style and gave her approval. Versions of rice pudding are found in most cuisines. Possibly first developing in Persia, it was mentioned by the Romans, Confucius, Shakespeare and the Buddhist sutras. Sometimes different grains were used but the principle was the same.

This version is just as sweet and delicious as one using white rice and highly refined sugar. Quinoa is high in protein and along with dried fruit and cinnamon creates a relationship between parts that helps regulate blood sugar. Any left-overs make a great breakfast served hot or cold. Read more

(You’ll-never-go-back-to-commercial) HUMMUS

Makes 1½ cups

Vegan; no gluten, dairy or nightshades

Express yourself. Make this once, and thereafter you can concoct variations at speed by rough visual measure. This has wonderful contrasting textures, freshness and flavours that make commercial versions seem pallid. Just put everything into the processor; whiz until well mixed but chunky; serve or chill.

Traditionally hummus is made with chickpeas. These can be used here, but cannellini beans give a softer result. Find these at the supermarket cooked and in tins such as the Ceres organic range. Any cooked bean or lentil could be used. Usually lemon juice is employed as the culinary acid (helping with piquancy and blood sugar regulation), but white wine vinegar provides a sharper tang. Read more

Chocolate Nut Fudge

About 50 tiny pieces

Vegan; no gluten, dairy, soy, cane sugar – or cooking required

Really, really good. The results are gourmet while the skill level required is primary school. Two colleagues – Linda Outhwaite and Jamie Smith – inspired me with their versions of this super simple and luscious confection. The high cocoa density adds a caffeinated thrill – as well as ample magnesium, calcium, iron and antioxidants. Among the latter are phenols linked with lowering high blood pressure. Some studies show this effect is negated if the chocolate includes milk, which seems to impede absorption. One type of phenol is flavonoids including (yes, another sub-category) epicatechins. These score impressively on the ORAC (oxygen radical absorbance capacity) score. This is used to assess how much power an antioxidant has for preventing destruction from free radicals. In excess free radicals are involved with premature ageing and disease. Read more

Israeli Chermoula (sort of like pesto) with Chermoula Stuffed Vegetables and Quinoa ‘Tabbouleh’ with Chermoula

Makes about 1 cup of chermoula
Vegan and Paleo; no gluten, dairy, egg, soy or other legumes, potato or tomato

No wonder the people of the Mediterranean have such great health statistics – as well as so many diners eager for their classic dishes.

Chermoula is an Arabic word used to describe a North African fresh herb, lemon, olive, nut and spice mixture used as a marinade or topping for fish, meat or vegetables. My hearty version was inspired by reading the sigh-inducing and internationally popular cookbook Jerusalem by Yotam Ottolenghi and Sami Tamimi. The book is also a touching memoir by these two men who lived in the western and eastern parts of the city and met later in London. These districts have been embattled with each other, but the authors say the food and hospitality practices, culturally unify them.  Read more

Italian Polenta and Quinoa “Polenta”

Serves 2-3 as a main
(No gluten, dairy, legumes, egg, or nightshades)

Polenta is the Italian word for coarse cornmeal and also the dishes made from it. This is made with maize, which grows like corn on the cob, but is chosen for its starchiness – rather than sweet eating properties – and mostly ground into flour. Traditionally, yellow maize is seasoned and cooked in stock like a savoury porridge. It is then served as a side dish similar to a vegetable mash.

Or the porridge is poured into an oiled square or round dish and chilled until firm. Immaculate golden slices can then be sliced and baked or fried, forming a satisfyingly crisp, toast-like crust with tender interior. These are consistently popular. Some restaurants slice polenta into baton shapes and serve them like chips. Read more

Frangipane Slice

Makes 20 – 24 small slices

(No gluten, dairy, egg, cane sugar; with options for soy)

Sweet, moist, long keeping and super easy. The apricots are particularly high in alkaline potassium, a key nutrient for calm nerves and muscles including the heart. Dried fruit supplies a surprising amount of protein, fibre and minerals including iron. For visual appeal, choose a selection of different coloured fruit. Candied ginger is an especially punchy flavour contributor, but it does have cane sugar….. Read more

Quinoa ‘Risotto’ and Quinoa Pilaf

Serves 3

No gluten, dairy, nightshades or legumes

Quinoa (pronounced ‘keen-wah’) is a seed from Peru. It is high in protein and fibre while low in starch; a good source of manganese, magnesium, folate, flavonoids, some Omega 3 and other anti-inflammatory factors. It has a mild nutty taste; resembles and is used like a grain such as rice. Many people who are grain-sensitive (often to the gluten-containing grains) can do well on quinoa as it is not a member of the grass family. Whole quinoa (looks like bird seed) and flaked quinoa (resembles rolled oats) are in most supermarkets.

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