Maria Middlestead - Clinical Nutritionist, Auckland. Call (09) 418 5422

Orange Ginger Fruit Loaf

(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.

LEGUMES – Why and How To Love Them

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.

Masala Noodles

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.

Banana Spice Cake

(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.

Smoky Eggplant Cashew Dip

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.

Vegan Mexican ‘Queso’ Sauce

For nachos, tacos, lasagne, pasta, legumes, veg, fish or chicken
Makes 1½ cups
(Vegan; no gluten, dairy, tomato, soy or other legumes)

The original Mexican queso sauce (KAY-zo: meaning cheese) and the American versions are basically cooked or raw vegetables (usually tomato, onion and chilli) mixed with melted cheese and served warm. Traditionally this is poured over nachos, used as a filling for tacos or warm tortillas, or used as a dip. Some US recipes use almost 1 kilo of cheese – mostly processed!

Fluffy Hotcakes/Pikelets

Makes 24; serves 3-4
No gluten, dairy, soy or cane-sugar

Serve this popular fare sweet or savoury; for breakfast or a fun dinner. These are so moist and fluffy they do what few of the pancake family can accomplish: they are even nice the next day for snacks, lunch or reheated. This recipe was adapted from a wheat-flour-based Jamie Oliver recipe and was made with the inspiration of my teenage, pancake-loving friend Lily. Technically when such batters fill a pan they are pancakes; if large, thin and with no leavener such as baking powder, they are crepes; if served small they are hotcakes or pikelets.

Creamy (Vegan) Mushroom Sauce for Pasta/Veg/Tofu/Fish or Chicken

Serves 3-4
(Vegan; no gluten, dairy, egg, nightshades*; with options for legumes*)

Such a rich taste and almost cheesy – yet with no dairy or other animal products, or flour as a thickener. The texture is achieved by warming your choice of Milk Option* and blending it with cashews and onion for a thick, surprisingly buttery result. This gets seasoned and added to colourful veg for a quick, easy meal. A pinch of turmeric (high in antioxidants) gives egg yolk colour with little hint of its heritage. If just serving with veg or pasta the protein content might be light for some so a range of options follow; the legume* ones keep it all vegan. You can also use this recipe to replace cream or cheese-based sauces such as in lasagne.

Vegan/Almost Vegan Chocolate Cake

(No gluten, dairy, egg, soy or cane sugar)

You can dispense with any recitation of this cake’s nutritional virtues and confidently serve it on the basis of great taste alone. Moist, dark with layers of flavours and it improves with age. It is complete without any accompaniment but for a glam occasion you could serve slices with some piped, sunny-hued Apricot Whip along one edge (as below; see also its use with Fluffy Hotcakes).

Pasta Perfecto

Pasta and Noodle Dishes from Around the World

(No gluten or dairy – with options for nightshades*, legumes*, yeast, eggs and cane sugar)

Foods can suffer from discrimination and abuse especially at the hand of science segregationists. Carbs are in and fats are out; then carbs are bad and protein gets celebrity status. What makes for the confusion is looking at foods in isolation when they are rarely eaten that way. If all you ate was any one superb food your health would suffer. Plus different people experience different results from eating the same foods.