Sugar-free rusks

Sugar-free rusks

Sugar-free rusks

It can be hard at times when you have a sweet tooth to have a low sugar diet, especially on a day-to-day basis. With the cold, dreary days coming ever closer, a nice sugar free biscuit to enjoy with a warming cup of tea or coffee is a welcome daily treat. 

Ingredients:

200g dairy free margarine
70g Sweet Freedom syrup or other sugar-free syrup
1 egg
150g ground almonds
160g gluten free plain flour
3 tbs custard powder
1tsp vanilla essence
1 tbsp rice milk

Preheat the oven to 200C. In a large mixing bowl, mix the margarine and sweet freedom syrup until light and creamy. Add the egg and beat to slowly combine. Fold in the almonds, flour and custard powder, then add the vanilla essence and rice milk and mix.

Place a piece of baking paper on a baking sheet and add spoonfuls of the mixture. These biscuits do not spread too much so do not worry too much about the space that you leave in between. Pop into the oven for about 30 minutes or until the biscuits are golden brown. Enjoy hot or cold with a coffee or ice cream. 

Golden and guilt-free

So, how would you best enjoy these biscuits?

Fennel Chocolate Clusters

Fennel Chocolate Clusters

Fennel Chocolate Clusters

When you are on a low sugar, gluten-free and lactose free diet it is hard at times to find something easy and tasty to pack in your lunchbox. These chocolate clusters though tick all the boxes. Dark chocolate contains less sugar so these treats are not too sugar intensive. The addition of fennel adds a lovely twist. 

Ingredients:

300g dark chocolate
1/2 tsp fennel seeds
200g blanched hazelnuts
75g sour cherries

Dark chocolate

In a large non-metallic mixing bowl, break the chocolate into pieces and pop into the microwave for 2 minutes. Stir the chocolate until it has melted. 

Fennel, cherries and nuts

In a pestle and mortar, grind the fennel seeds until you get a powder and mix into the melted chocolate. Add the hazelnuts and cherries and stir until combined. On a baking tray, place a piece of greaseproof paper and place tablespoons of the chocolate mix on top. Leave to set. Transfer to an airtight container. 

An everyday treat!

So, do you like fennel?

Fig and Custard Tart

Fig and Custard Tart

Fig and Custard Tart

Figs are in season at the moment and I wanted to make a tart that was relatively simple. This tart allows the figs to be the star of the show. 

Fresh ripe figs

Ingredients:

Pastry
220g plain gluten-free flour
140g dairy-free margarine
2 tbsp caster sugar
3 tbsp cold water

Custard
500 ml rice milk plus 100ml extra
8 tbsp custard powder
3 tbsp honey

6 ripe figs

Gluten-free pastry that works!

In a large mixing bowl add the flour and margarine (in that order) and rub in with your fingertips until you get fine breadcrumbs. Add the sugar and combine. Add the water and combine until you get a dough. Wrap the dough in some food wrap and pop into the fridge for at least 30 minutes. 

Thick rice milk custard

Preheat the oven to 180C. In a large saucepan, place 500ml rice milk over a low heat until it begins to steam but does not boil. In the meantime, mix the custard powder and honey and 100ml rice milk in a cup and carefully stir to remove any lumps. Reduce the heat to the lowest heat possible. Add the custard powder liquid and stir until you get a thick custard. Make sure that you do not overheat the milk as the mixture will be too watery. If the custard is not thickening, add some more custard powder mixed with water. Leave the custard to one side to cool.

Baked base

Take the pastry from the fridge and press into the base and sides of a 12” flan tin or dish. Pop into the oven for 30 minutes until cooked and dried out. Take out of the oven and leave to cool. 

So much colour!

Cut the figs into eighths. Once the custard and pastry case are cold, add the custard into the pastry base and arrange the figs on top of the custard. 

Thick and delicious!

So, would you caramelise the figs or enjoy them as nature intended?

Okra Curry

Okra curry - scary looking!

Okra Curry

Okra is one of those vegetables that can be scary as it appears so exotic and difficult to cook. It is however very easy and so nutritious.

Odd but delicious

Ingredients:

250g okra (ladyfinger) trimmed and cut into 3cm pieces
1 tbsp ghee
1 tsp curry leaves
1 tsp mustard seeds
3 garlic cloves, chopped
1 tsp curry powder
1 tsp turmeric powder
5 tbsp water

Heat the ghee in a wok or saucepan over a medium heat and when it is hot add the mustard seeds and curry leaves. When the mustard seeds start to pop, add the chopped okra together with the garlic. Stir quickly then add the curry and turmeric powders. Reduce the heat and allow the okra to cook for about 10 minutes. Add a tablespoon of water  every couple of minutes to stop the okra from catching and to allow the spices to mix with the okra. 

Lovely flavours

Enjoy with a curry of your choice.

Fragrant Prawn Curry

Fragrant Prawn Curry

Fragrant Prawn Curry

Mrs NMFS and I were recovering from a cold so I wanted to have some spicy food for dinner to make us feel better and help us on our way to recovery. I looked at what we had in the fridge and freezer and decided on indulging with a nice fragrant prawn curry. 

Tiger prawns

Ingredients:

300g raw deveined, shelled prawns
2 tsp turmeric powder
2 tbsp ghee, (clarified butter)
2 tbsp vegetable oil
5 green cardamom, split
4 cloves
1 tsp cinnamon
3 bay leaves
2 whole dried chillies
1 onion, chopped
1 tsp sugar
4 cm ginger, finely chopped
1 1/2 tsp mild red chilli powder
2 tsp ground cumin
200 ml coconut milk
1 handful fresh coriander leaves chopped

Prawns in turmeric!

Defrost the prawns and mix in a bowl with some salt and the turmeric powder. Leave to rest for 10 minutes whilst you gather the rest of the ingredients.

Fragrant spices

In a wok or large saucepan, heat the ghee until it begins to brown. Pour into a small bowl. Add 1 tsp of vegetable oil into the same wok or pan and when hot, add the prawns and cook for 2 minutes until just cooked. Place in a bowl and leave to one side whilst you prepare the spicy onion mix. 

In the same wok or pan, add the browned ghee and when hot add the split cardamoms, cloves, bay leaves and chillies and cook for about a minute. Then add the onions, sugar and ginger and mix until the onions soften. Add the cinnamon, cumin and chilli powder and stir. Add tablespoons of water to the mix as it starts to dry up and catch on the bottom of the wok or pan. 

After a few minutes of frying the spices, add the coconut milk and allow to simmer for 2 minutes before adding the prawns. Add salt to taste. Leave to simmer for 10 minutes and add water if the sauce needs to be thinned out. 

Add the coriander and mix into the curry and allow to cook for a further minute. Leave to cool and enjoy hot with rice or roti. This dish will taste even better the next day after all the flavours have had more time to get to know each other.

Enjoy!

Mauritian Sardine Rougaille–sardines and tomatoes curry

Sardine Rougaille

Mauritian Sardine Rougaille

This is a Mauritian staple and so simple. As ever, I have made a few variations to reflect my Western roots and hence the addition of some not so authentic ingredients. Hopefully this is progress!

Vibrant red tomatoes

Ingredients:

1 tbsp olive oil
1/2 onion
500g chopped tomatoes
1 tsp light muscovado sugar
1 tsp Worcestershire sauce
1 long green pepper
1 chilli
2 tins of sardines
1 handful fresh coriander leaves

Long green pepper

Place the olive oil in a medium saucepan over a medium heat then add the chopped onion and gently fry until softened. Add the chopped tomatoes and seasoning, sugar and Worcestershire sauce. Stir and allow to come to bubble then reduce the heat to simmer. Add the chopped chilli and green pepper and allow to simmer for 10 minutes over a low heat. 

Simple sardines

Add the sardine and gently mix in. Allow to simmer for 10 minutes. Add the coriander leaves and stir in. 

Fresh coriander

Enjoy with rice or for a great healthy lunch, the carrot pancakes!

Carrot pancakes and rougaille

Banana and pecan cake

Banana and pecan cake

Banana and pecan cake

I seem to be having alot of overripe bananas at the moment. Perhaps it is due to the miserable weather we have been enduring and the prevalence of sweet nectarines. Annywho, I decided to add pecans to this mix to add fibre and of course taste. 

Ingredients:

200g dairy free margarine
100g light brown sugar
2 eggs
170g self raising gluten free flour
1 tbsp rice milk
80g ground almonds
90g pecan nuts
3 or 4 overripe bananas

Unroasted pecans

Preheat the oven to 180C. Place the pecans in the oven for 10 minutes whilst you prepare the mix. In a large mixing bowl, add the margarine and sugar and mix until you have a light and creamy mixture. Add the eggs one at a time, mixing slowly after each addition. Then add the milk, ground almonds and flour and fold in. 

Chopped roasted pecans

Take the pecans from the oven and lightly chop into medium pieces. Add to the mix. Take the bananas and break them into pieces with your fingers, adding to the mix. Combine together gently then pour into a greased 10” loose-bottomed cake tin. 

Next to some bananas

Pop into the oven for 40-45 minutes until browned on top and a knife comes out clean when poked in the middle. 

Lovely and baked

Leave in the tin for 10 minutes before turning out to cool. Enjoy with a nice cup of tea.

Lovely eaten

So, do you prefer walnuts or pecans?

Fennel breakfast cakes

Fennel breakfast cake

Fennel breakfast cakes

There is nothing more pleasing to start the day than the smell of freshly made breakfast. This recipe is quick and with the addition of fennel provides lovely fragrances to mark the start of the day. 

Ingredients:

250g gluten-free self-raising flour
130g dairy-free margarine
1/2 tsp fennel seeds
2 tbsp caster sugar
1 egg beaten
1 tbsp rice milk

From small beginnings...

In a large mixing bowl, measure the flour and margarine in that order. Using the tips of your clean fingers, rub in the flour into the margarine until you get breadcrumbs. Add the fennel and sugar and mix to combine.

Add a little sugar and spice

Make a well in the mix and pour in the beaten egg and milk and mix until a dough forms. 

You finish with a dough

Knead with your hands and place on a floured surface. Sprinkle some four on top of the dough and press the dough down with your hands. Using a rolling pin even out the surface until you get a 1cm depth. 

Evenly rolled out

Using a cutter of your choice, cut out discs from the dough. Warm a heavy-bottomed pan over a medium heat and once hot, place some of the discs on top until browned on one side, then turn over and repeat. 

Lovely and brown

Enjoy naked or with your choice of jam or honey. 

Smells so good!

So, what is your favourite breakfast?

Carrot pancakes

Forgotten carrots

Carrot pancakes

This recipe is a great way to introduce carrots to a child’s diet…and also to reluctant adults. How many times do we overlook carrots? It is great with some dips such as humus. If making for young children, do not add the chilli.

Ingredients:

350g carrots, washed and grated

1 small onion, finely chopped

1 red chilli, finely chopped

1 heaped tsp fennel seeds

2 tsp ground coriander

250 g chickpea or gram flour

1 tsp gluten-free baking powder

1 tsp salt

200 ml water

Grate the washed carrots.

Grated!

Chop the onion and chilli.

Red hot!

Combine all the ingredients in a large mixing bowl and mix together.

Fennel seeds

Put a heavy-based pan over a medium heat and add a little vegetable oil. When the oil is hot, add a ladleful of the carrot mix and spread a little. Allow to cook until the top starts to dry out and you see bubbles. Turn over and cook until browned. 

Bubbly

Enjoy with the dip of your choice.

Carrot pancakes

Crispy potato, spinach and pecan salad

Crispy potato, spinach

Crispy potato, spinach and pecan salad

Salads are great for lunch and any left overs can be served with a main. This salad is simple but packed with taste. It involves a couple of cooking techniques which add a crispiness that lifts the taste sensation.

Ingredients:

400g salad potatoes
100g spinach
50g pecan nuts
Drizzle of honey
2 tbsp olive oil
2 tbsp lemon juice
1 tsp dijon mustard
Seasoning

All the goodness of green

Put the grill on to a medium setting. Wash the spinach and leave to dry. 

Crispy potatoes

Boil the potatoes in a saucepan for about 10 minutes. Drain then leave to cool. Put some oil in a frying pan over a high heat and when the oil is hot, pop in the potatoes and fry for a few minutes until starts to brown and leave to one side. 

Honey pecans

Place the pecans on a baking tray and drizzle some honey evenly over the nuts. Pop into the oven under the grill for about 5 minutes until the honey has melted and pop the walnuts in a bowl to cool down. 

Mustard dressing

In a small bowl, add the oil, lemon, mustard and seasoning to taste and mix to combine. In a large bowl, add the spinach, potatoes and pecans, add the dressing and mix to combine. 

The finished article

So, what is your favourite salad ingredients?