Comfort food

·        Do you love mashed potatoes but can’t eat dairy? This recipe creates creamy mashed potatoes without the allergens. What’s a week without mash? Switch to this recipe and please the whole family without them realizing you haven’t added butter and milk.

·         Nutritional content per serving if 6 servings 732 kJ

            27.1 g carbohydrate, 5 g protein, 5.2 g fat, 3 g fibre

Magic mashed potatoes

Description: Description: Description: Magic mashed potatoes

Serves 4-6

1 kg potatoes, peeled

4 cloves garlic, peeled

½C (125 ml) cup rice milk

½C (125 ml) low-sodium vegetable stock*

2T (30 ml) extra-virgin olive oil

10 ml (2t) dry English mustard

            Sea salt and milled black pepper

  1. Bring a large pot of water to the boil. Quarter the potatoes and add to the pot with the garlic cloves. Cook potatoes thoroughly and drain. Return to the pot and pour in the rice milk, stock, olive oil, mustard power and mash until smooth.
  2. Add salt and pepper to taste.

This magic mash works beautifully as a base for the following:

·         Steam four free-range chicken breast fillets on slices of orange laid on the base of a bamboo steamer.

·         Work sizzle 450 g beef fillet, cut into slivers, with half a red pepper, a dash of soya sauce and a table-spoon of sweet chilli sauce.

·         Poach a kingklip fillet in fat-free milk seasoned with lemon zest, a pinch of cumin and coriander. When the fish is cooked, lift from the milk and reduce the sauce by half over a high heat. Season with salt and pepper to taste.


·         The mashed potatoes are free of dairy and nuts.

·         It works wonders with sweet potato to give you a lower-GI dish.

·         Use this mash to top ostrich bolognaise, pop under a hot oven, grill until golden… great cottage pie!

            *When buying stock, check the label. Some contain wheat.

 Sweet surrender

·         This egg-free cake is a great recipe to have on hand for special occasions. Don’t expect a feather-light chiffon cake- this cake is dense, delicious and rich in flavor, so a tiny slice is all you need.

·         Nutritional content per serving 1 851 kJ

            50.2 g carbohydrate, 5.7 g protein, 11.4 g fat, 2.9 g fibre

Description: Description: Description: Vanilla tea cake with lemon frosting

Vanilla tea cake with lemon frosting

Makes 1 cake, serves 12

1C (250 ml) whole wheat flour

2C (500 ml) self-raising flour

250 ml (1C) caramel sugar

2t baking powder

125 ml (½ C) canola oil

500 ml (2C) rice milk

10 ml (2t) vanilla essence


250 g fat-free smooth cottage cheese

2T (30 ml) agave nectar

            Zest and juice of half a lemon

  1. Set the oven to 180ºC. Lightly grease a 18-cm cake or loaf tin.
  2. Mix flours, sugar and baking powder in a large mixing bowl. Add the oil, milk and vanilla.
  3. Carefully stir together the wet and dry ingredients. Don’t over mix.
  4. Pour the batter into the prepared cake or loaf tin.
  5. Bake for 45 minutes until a skewer comes out clean when inserted into the middle of the cake.
  6. Allow to cool for a few minutes and turn the cake out onto a wire rack to cool completely.
  7. Icing: Mix together the icing ingredients and spoon over the cake just before serving. Garnish with fresh edible flowers or rose petals for a splash of colour.


·         Rice milk is made from boiled rice, brown rice syrup and brown rice starch.

·         Rice milk is a good substitute for those who are lactose intolerant.

·         Use honey if you don’t have agave nectar.

·         For a different flavor, switch out the vanilla essence for ¼ orange essence and use the zest and juice of half an orange to stir through the cottage cheese icing.

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