When you
have food allergies, creating tasty meals can be a challenge. We’ve devised
these delicious recipes just for you. No stress, no fuss.
Crunchy goodness
· Granola satisfies the entire family.
Make your own and know you’re in complete control of all the nutrients packed
into your mix. This is one of the most nutritious wheat-free breakfast granolas
you’ll find. Granola also keeps for two to three weeks.
· Nutritional content per serving 1
335.5 kJ
37 g carbohydrate, 6.6 g protein, 15.9 g fat, 5 g fibre
Delicious
wheat-free granola
About 18
servings
1C (250 ml)
dried cranberries
1C (250 ml)
boiling water
1 rooibos
tea bag
6C oats
½C (125 ml)
linseeds
½C (125 ml)
sunflower seeds
⅓C (80 ml)
pumpkin seeds
½C (125 ml)
canola oil
½C (125 ml)
agave nectar
¾C dark
brown sugar
2T (30 ml)
vanilla essence
1T (15 ml)
ground cinnamon
2t (10 ml)
ground nutmeg
2t (10 ml)
ground ginger
- Set oven to 180ºC. Lightly grease a 30 x 40cm roasting dish with
cooking spray.
- In a small saucepan, bring the cranberries, water and tea bag to
the boil. Reduce heat and simmer for 5 minutes. Remove from stove and
allow to plump in the liquid for 10 minutes.
Drain well, removing as much liquid as you can.
- In a large bowl, mix the oats, linseeds, sunflower and pumpkin
seeds. Add oil, agave nectar, sugar, vanilla, cinnamon, nutmeg, ginger and
drained cranberries. Mix well.
- Spread the oat mixture in an even layer in the roasting dish,
smoothing with a spatula. Bake for 15 minutes. Stir mixture thoroughly,
smooth the top with a spatula and return to the oven for another 15
minutes. Repeat for a third time until the granola is light chocolate
brown in colour. Keep an eye on the granola
towards the end of cooking time as it will burn easily.
- Remove from the oven and allow to cool
completely. Store in a glass jar in a cool, dark cupboard.
Note:
· It’s free of wheat, dairy and nuts.
· Pile dry granola into zip lock bags
and pop into kids’ lunch boxes
Mini delights
· These baby marrow crumpets are wheat-free
and high in protein. This dish makes a perfect starter, or
make mini crumpets to serve to a crowd of friends. A little goes a long
way.
· Nutrition content per serving if 8
servings 591.2 kJ
11.2 g
carbohydrate, 14.8 g protein, 4.6 g fat, 0.5 g fibre
Baby
marrow crumpets with salmon
Makes 6-8
medium crumpets
3 large
baby marrows
3
free-range eggs, separated
½t sea salt
½t milled
black pepper
15 ml (1T)
roughly chopped flat-leaf parsley
15 ml (1T)
shredded fresh mint
50g low-fat
feta, crumbled
1C (250 ml)
rice flour
Cooking spray
180 ml
fat-free smooth cottage cheese
200
g smoked salmon ribbons
- Rinse the baby marrows and grate. Stir together with the egg yolks,
salt, pepper, parsley, mint and feta and mix well.
- In a large mixing bowl or using a blender, whisk the egg whites to
stiff peak stage.
- Stir the flour into the baby marrow mixture and then gently add the
egg whites until well combined.
- Using a non-stick pan, heat the pan and add a little cooking spray.
Spoon some of the mixture into the pan and cook until golden, flip gently
and cook until golden brown on both sides.
- Place crumpets on warm serving plates, spoon cottage cheese on top
and fold salmon ribbons last. Finish off with a grind of black pepper and
a squeeze of lemon juice.
Note:
· The crumpets are wheat- and gluten-free
· Wheat-free flours respond
differently when being used in cooking. Depending on how moist the baby marrow
mixture is, you may need to add a little more rice flour to achieve the right
consistency.
· Don’t allow the mixture to stand too long
before cooking.
· Cooked crumpets can be made a day in
advance. Bring to room temperature before serving.
