1 loaf: moist, pliable and long-keeping!
(No gluten, dairy, cane sugar, legumes* or nightshades*)
Some people have called this “miracle” bread. The results are similar to the classic Vogel’s brand, though smaller in size. Gluten-free breads are often dry and crumbly, though some commercial versions achieve a light texture by being are low in protein and fibre. Or they cheat with numerous artificial additives. Read more
Serves 3-4
(No gluten, dairy; with options for vegans and no nightshades)
It doesn’t get much easier than this: basically, throw everything into a pot and simmer. The final addition of lemon and parsley beautifully refreshes, lifts the colour and provides punch. This has a richer flavour with chicken stock, but can be done vegan with top quality vegetable stock (try a little non-traditional flaky yeast or dark miso* for the umami flavour or savouriness that meat provides). The soup is heartier with soaked green lentils, but you could use red lentils which require no soaking. Adding salt after legumes are cooked helps them cook faster. A stick/immersion blender is easiest to use right in the saucepan.
(Low salicylates; no gluten, dairy, cane sugar, citrus or soy)
Good food should please us first by its aesthetics. It should enchant by appearance, aroma and expectation. This stimulates the first phase of digestion termed cephalic – or having to do with the brain. Thinking about and seeing food can call forth supportive enzymes and other digestive juices, hormones and neurotransmitters released to prime us for pleasure, fuel and performance. It is one reason why mindless grabbing and grazing feels less satisfying. Then we might overeat to try and find the fulfilment that the process lacked.
(No gluten, dairy, yeast, soy, legumes, cane sugar, citrus or nightshades; with low starch/FODMAPS option)
Wonderfully colourful and moist, this slices beautifully and stores well. Serve as is or spread with avocado. Risen with baking powder, not yeast, this is similar in texture to banana bread. Or bake in paper lined muffin cups (serve with soup, salad or in lunch boxes), as tiny muffins for finger food, or in a 20 cm (8″) square pan and served as a slice. These options will need less baking time. All can be frozen and later toasted or reheated.
Serves 3-4
(No dairy; with options for gluten, grain and nightshades)
Light and more-ish with subtle, smoky punch. All the ingredients mentioned are now available in supermarkets. Ceres is a good organic brand that produces the sesame oil, mirin (rice wine used in cooking) and rice vinegar. Check the label on the sweet soy sauce (kecap manis): some contain wheat; some use palm sugar* or cane sugar. Or make your own combination of tamari* and palm sugar.
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.