Allergic? No Fuss…(Part 1) - Delicious wheat-free granola, Baby marrow crumpets with salmon

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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

Description: Description: 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

  1. Set oven to 180ºC. Lightly grease a 30 x 40cm roasting dish with cooking spray.
  2. 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.
  3. 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.
  4. 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.
  5. Remove from the oven and allow to cool completely. Store in a glass jar in a cool, dark cupboard.


·         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

Description: Description: 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

  1. Rinse the baby marrows and grate. Stir together with the egg yolks, salt, pepper, parsley, mint and feta and mix well.
  2. In a large mixing bowl or using a blender, whisk the egg whites to stiff peak stage.
  3. Stir the flour into the baby marrow mixture and then gently add the egg whites until well combined.
  4. 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.
  5. 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.


·         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.

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