Lunches

Creamy Mushroom Pie:    Time: 1¼ hours     Serves: 3
(Original recipe from Tesco)

Creamy mushroom pie recipe1 tblsp olive oil
175g (6oz) chestnut mushrooms, cut into large bite-sized pieces
175g (6oz) closed cup mushrooms, cut into large bite-sized pieces
1 large shallot or small onion, finely chopped
1 tblsp stock
1tsp mustard seeds
1 tsp mustard (Colman’s English has allowable ingredients)
2-3 tblsp mascarpone cheese
2 tblsp chopped flat-leaf parsley
1 tblsp fresh chopped thyme
1 320g packet ready rolled puff pastry
1 beaten egg
salt & pepper
3 individual tartlet tins or a 4 hole yorkshire pudding tin

  1. Heat oil in a large pan and cook the mushrooms and onion on a medium-high heat for 5 minutes until golden.  If there’s a lot of liquid, drain this off.
  2. Add the stock and mustard seeds and cook for 1 minute.
  3. Remove from the heat and stir in the mascarpone, mustard, parsley and thyme and season well with salt & pepper – the mixture should be creamy, not runny, so you might only need 2 tblsp cheese not 3 depending on what kind of mushrooms you’ve used.  Set the mixture aside.
  4. Preheat the oven to 200C fan (220C, 425F, Gas mark 7).
  5. Cut out circles the size of the tartlet tins or yorkshire pudding holes. Then cut out 3 circles slightly larger for the lids.  Place 3 circles in the base of the tins or holes and divide the mushroom mix between them.
  6. Moisten the edges of the lids and place on top, pinching the edges together with the bases to seal. Cut a hole in the top for steam.
  7. Glaze with the beaten egg and bake for 20 minutes until golden and well risen.

Serve hot or cold.  You don’t have to use mushrooms if you don’t tolerate them, you can use any veg you like.  If you use something hard, however, like sweet potato or squash you will need to cook it until soft before assembling in the pie.

Can be frozen.  Wrap in foil then place in an airtight container.  Defrost, loosely cover with foil and bake until piping hot throughout.

Roast Vegetable Jalousie:     Time: 1¼ hours     Serves: 2 large portions, 3 small
(Original recipe from Tesco)

jalousie2tblsp olive oil
300g butternut squash & sweet potatoes (half a medium spud and 1/4 small squash) peeled and cut into bite sized cubes.
50g mushrooms, sliced  (optional, use 400g above veg if not using mushrooms)
1 small red onion, cut into wedges
½ a 150g block of Boursin cheese with garlic and herbs (if you can’t buy Boursin just use mascarpone and add some garlic and basil)
320g ready rolled puff pastry.  Cut into a small half and a slightly larger half.
1 egg, beaten

  1. Preheat the oven to 180C fan (200C, 400F, gas 6). Toss the onions, squash and potato with the olive oil and season well.  Bake for 25 minutes until tender.  Mix in the mushrooms if using then set aside for 5 mins to cool.
  2. Meanwhile, place the small half of pastry on a baking sheet lined with greaseproof paper. Pierce all over with a fork and brush with egg.
  3. Bake for 15 minutes.
  4. Make diagonal slashes in the remaining pastry.
  5. Place the veg over the baked pastry base, leaving a small border.
  6. Crumble over the Boursin.
  7. Brush the border with egg then carefully lay the slashed pastry over the top and press down the edges to seal.
  8. Brush with egg then bake for 20 minutes.

Serve hot or cold.

Sunday Brunch:    Time: 25 minutes     Serves: 1
(Original recipe from Cook Vegetarian)

photo of brunch

2 eggs
1 tablespoon olive oil
2 small/medium potatoes, skinned and cubed
½ courgette (zucchini), cubed
½ red pepper, de-seeded & cubed
75g (approx. 4 medium) button mushrooms, halved or quartered depending on size
1 shallot, peeled and diced
1 garlic clove, crushed
1 tablespoon fresh basil
1 tablespoon fresh oregano
large pinch Marigold Swiss Bouillon powder
salt & pepper

  • Place the potato in a small saucepan, cover with salted water and bring to the boil.  Reduce the heat to medium and cook for 5 minutes.  Drain.
  • Heat the oil in a frying pan, add a large pinch of bouillon powder and stir.
  • Add the potatoes, courgette, pepper, mushrooms, shallot and garlic and cook on a high heat for 5 mins, stirring often.
  • Add the basil & oregano, season well and stir.
  • Make 2 wells in amongst the vegetables and break in the eggs.  Cover with a lid, tin foil or a baking sheet and leave to cook for 3 minutes (this will set the white but still leave the yolk runny).
  • Serve with some hot, buttered, yeast-free toast.

It might seem strange to add oregano to a brunch dish, but it makes the world of difference in terms of taste.  If you react to any of the vegetables listed you can substitute just about anything (cauliflower, leeks, sweet potato, celery, green beans, sugar snap peas etc.).

Mushroom pate:     Makes: 6 slices or portions    Time: 40 mins + 2 hrs chilling

Low histamine mushroom pate recipe

1oz (25g) butter
1oz (25g) melted butter
2 shallots or 1 small onion, finely sliced
1 crushed garlic clove
225g (8oz) large Portobello mushrooms, sliced
1oz (25g) breadcrumbs made from yeast-free bread
100g (4oz) mascarpone cheese
large pinch chilli powder
salt & pepper

  1. Place the hard butter in a large pan and fry the shallots and garlic for 3 mins on a medium-low heat.  Add the mushrooms, cover the pan and cook for 15 mins.
  2. Remove the lid, turn up the heat to medium-high and reduce the liquid until the mushrooms are just moist (approx. 3-5 mins).
  3. Cool slightly, then put in a food processor with the breadcrumbs, cheese, chilli powder, melted butter and season. Blend until smooth.
  4. Check the seasoning then either spoon into small ramekin dishes, or line a margarine tub or small container with cling film and press into that. Cover and chill for 2 hours until firm.

This pate freezes well.

Veg Topped Toastie:     Makes: 2 slices     Time: 10 mins

Low histamine roasted vegetable and mozarella melt
1 tblsp olive oil
2 slices yeast-free bread
Veg of your choice (I use a 4cm piece of courgette halved then sliced; ¼ yellow pepper sliced, a very small red onion sliced, 3 medium button mushrooms sliced)
4 small slices mozarella cheese
Sweet chilli dipping sauce (see Jams & Sauces section for recipe)

  1.  Place the oil in a frying pan, add the veg and stir-fry on a medium-high heat for approx 5 mins until cooked.
  2. Meanwhile toast one side of the bread under a grill.
  3. Butter the other side (optional) then add the cooked veg.
  4. Top with the mozarella and place under a hot grill for approx 3 minutes until the cheese is golden and slightly bubbling.
  5. Drip over the chilli sauce and serve.

Rice Salad:     Makes: 2 portions     Time: 20 mins plus cooling

Photo of rice salad
3oz (90g) long grain rice
2 x handfuls frozen or fresh mixed veg (I use frozen peas, carrots and sweetcorn but also add raw broccoli florets)
handful pine nuts (optional)
2-3 tblsp chinese honey sauce, optional (see Jams & Sauces section for recipe)

  • Cook the rice according to packet instructions (mine takes 15 minutes)
  • 5 minutes before the end of the cooking time, add the frozen veg.  If using fresh veg you may need to add it 10 minutes before depending how hard the vegetables are or how well cooked you like them.  You can also add raw veg, eg. small broccoli or cauliflower florets, after the rice is cooked if you prefer.
  • At the end of the cooking time, drain and rinse the rice/veg mixture under running cold water.
  • Add the nuts if using and the honey sauce if using.  MIx well and set aside to cool.

Roasted Veg & Pesto Melt:     Makes: 1     Time: 20-25 mins


1 large yeast free tortilla wrap
Selection of vegetables (I use half a thinly sliced yellow pepper, half a thinly sliced red onion, 1/3 thinly sliced courgette, 3 thickly sliced button mushrooms)
2 large handfuls of grated mozarella cheese
2 heaped tsp basil pesto (see Miscellaneous section for recipe)
1 tblsp olive oil

  • Heat the oil in a medium saucepan or frying pan, and stir fry the veg on a high heat for 5 mins until soft, or you can grill on a griddle pan.
  • Meanwhile, preheat the oven to 180C fan/200C/gas mark 6.
  • Spread the pesto over one half of the wrap, then add the cheese.
  • Placed the cooked veg over the pesto and cheese and fold the wrap in half.
  • Place in the oven for 5-8 mins until the wrap is warmed through and the cheese has melted slighted.

Leek Tart:     Makes: 4 large slices     Time: 1 hour
(Original recipe from the Tesco website)

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1 320g sheet Jus Roll ready made shortcrust pastry (or make your own)
400g (13oz) leeks, (trimmed weight)
25g (1oz) butter
½ tsp finely chopped fresh thyme
125g (4oz) grated mozarella cheese
150ml (¼pint) whipping cream
1 egg

  • Preheat the oven to gas 6, 200°C, fan 180°C.
  • Use the pastry to line a 18cm (7″) flan tin. Line with nonstick baking paper and fill with baking beans. Bake the pastry for 15 minutes.
  • Remove paper and beans and bake for another 5 minutes until the pastry is light golden.
  • Meanwhile, trim the leeks, rinse, then slice finely.
  • Heat the butter in a medium pan. Add the leeks, cover and cook for 8-10 minutes on medium low until softened.  If there is any liquid drain this off.
  • Beat together the thyme, cheese, cream and egg.  Add to the leeks and season with salt and pepper.  Pour into the flan case.
  • Reduce the oven temperature to gas 4, 180°C, fan 160°C and bake the flan for 25 minutes or until the filling is just set.

If you follow the recipe link to the Tesco website there are instructions for a larger flan.

Quorn Cornish Pasties:     Makes: 2 large pasties     Time: 40 mins approx


1 320g sheet Jus Roll ready made shortcrust pastry (or make your own)
100g Quorn mince (about 2 large handfuls)
½ medium onion, finely chopped
1 crushed garlic clove
2 medium button mushrooms, finely chopped
½ teaspoon fresh chopped thyme
½ tblsp tamarind paste
salt & pepper
2 small tblsp olive oil
milk for brushing

  • Lay out the pastry and cut out a 19cm (7½”) circle (I just lay a side-plate on the pastry and cut round it with a sharp knife).  Re-roll the remaining pastry and cut out a second circle.
  • Place 1 small tblsp olive oil in a non-stick pan and fry the Quorn for 3 minutes on a
    medium-low heat to warm through.  Place in a medium bowl.
  • Placed the reamaining olive oil in the same pan and cook the onion on a medium-low heat for 5 minutes.  Add the mushroom and garlic and continue to cook for 2 minutes.  Place in the bowl with the Quorn.
  • Add the thyme and tamarind paste, stir well and season to taste.
  • Pre-heat the oven to 200C/180C fan/400F/Gas mark 6.
  • Place half the Quorn mixture in the middle of one of the pastry circles.  Wet the edges of the pastry with water and fold over to make a half-moon shape.  Press the edges together well then crimp with a fork to seal.  Brush the pastry with milk.  Repeat for the second circle.
  • Place on a well-greased baking tray in the oven for 20-25 mins until golden brown.

Serve hot or cold.  You don’t have to use Quorn if you don’t want to – you can substitute any cooked minced meat, or any vegetables such as a mix of cooked grated potato, carrots and courgette.  Can be frozen: assemble but don’t brush with milk or bake.  Wrap in foil and place in a sealed container.  To cook from frozen, brush with milk and bake at the usual temperature, increasing the cooking time by 10 minutes.

Leek Puffs:     Makes: 4     Time: 50 mins


6oz (175g) leeks, sliced
large knob butter
¼ pint béchamel sauce (½oz/15g plain flour, ½oz/15g butter, ¼ pint/150ml milk) or 2 heaped dessert spoons ricotta cheese
½ tsp ground or freshly grated ginger (optional)
1 x 320g Jus-rol puff pastry sheet (or make your own puff pastry)
1 beaten egg yolk
salt & pepper

  • Melt the knob of butter in a saucepan over a medium-low heat.  Add the leeks, cover and cook for 15 mins until soft.
  • Meanwhile make the béchamel sauce if using: melt the ½oz butter in a small saucepan on a medium-low heat.  Stir in the flour to make a paste.  Cook for 1 minute.  Remove from the heat, add a small amount of milk and mix well.  Keep adding small amounts of milk and stirring until a smooth paste forms.  Add the remaining milk and return to the heat.  Bring to the boil, stirring, then simmer for 2 mins.  Season very well with salt and pepper and add the ginger (if using).
  • Add the béchamel sauce, or the ricotta cheese, to the leeks and stir well to combine (please note: if using ricotta cheese you will now need to season the mixture well with salt).
  • Preheat the oven to 220C/200Fan/425F/gas 7.
  • Cut the pastry into 4 x 12cm squares.  Wet the edges with water.  Place a heaped dessert spoon of the leek mixture into the centre of each square (don’t overfill or it will squeeze out when you fold the pastry over).  Take one corner of the pastry and fold it over to the opposite corner to make a triangle.  Press the edges together with a fork so that they are well sealed.
  • Brush the tops with beaten egg yolk and place on a wire rack or pizza tray (or well greased baking tray) and bake for 20-25 mins until risen and golden brown.

Serve hot or cold.  You can vary the filling using any vegetable, eg. broccoli, courgette, mushrooms, or cooked meat or fish.  The puffs freeze well: assemble, but don’t brush with egg.  Wrap in foil, place in an airtight container and freezer.  To cook from frozen: brush with egg, place on a wire rack and cook as normal (no need to add any extra time).

Vegetable Spring Rolls:     Makes: 3 large rolls     Time: 40 mins approx

Photo of vegetable spring roll

6 sheets filo pastry (approx. 30cm x 20cm) or 3 spring roll wrappers
1oz (1/8 cup) melted butter
6oz mixed vegetables (I used 7 sugar snap peas cut into chunks; a 4cm piece courgette finely julienned and 2 medium carrots, finely julienned, but you could also use broccoli, cauliflower, mangetout, peppers or anything you fancy)
3oz button mushrooms (4 medium), sliced
2oz beansprouts (1 large handful)
2 spring onions, chopped
1″ piece root ginger, peeled and grated
1 crushed garlic clove
1 tblsp tamarind paste
1 tblsp olive or groundnut oil
salt & pepper

  • Heat 1 tblsp oil in a wok or large saucepan and stir-fry the vegetables for 4 mins on a high heat.  Season with salt and pepper and stir in the tamarind paste.  Cover and leave to one side to marinade for 10 mins.
  • Pre-heat the oven to 200C/400F/Gas 6.
  • Place one sheet of filo pastry on a board, brush with melted butter, add another sheet of pastry.  Add 2 tablespoons of the vegetable mixture to one side of the sheet, tuck over the ends and roll the pastry up (be very careful, it’s delicate and tears very easily).
  • Brush the outside of the roll with melted butter and place on a baking sheet.
  • Do the same for the other 2 rolls.
  • Place in the oven for 15 mins or until golden brown and crispy.

These spring rolls are truly delicious and I like to have them with a side dollop of sweet chilli dipping sauce (see Jams & Sauces section for recipe).  I buy the filo pastry, choosing a brand with allowed ingredients, but you can make your own if you’re brave enough!  You could also use proper rice paper spring roll wrappers, but I can’t source any where I live.  I sometimes have these with rice as a main meal.

Vegetable Patties:     Makes: 4 large, 8 small patties     Time: 40 minutes approx.

Photo of mushroom pattie

1 large onion, finely chopped
1 crushed garlic clove
2 tablespoons olive oil
1oz (25g) plain flour
¼ pint (125ml) vegetable stock
salt & pepper
8oz (225g) vegetables (I used mushrooms), finely chopped (try to use veg which cook quickly, eg. courgette.  If using harder vegetables like sweet potato, par-boil first for 5 minutes to soften).
2 large hard-boiled eggs, finely chopped (or some finely chopped nuts if you’d prefer)
1 level tablespoon coriander or other herb of your choice
½ tsp cumin
4oz (100g) yeast free breadcrumbs
1 large beaten egg

  • Heat 1 large tablespoon oil in a medium pan and fry the onion and garlic on a medium-low heat for 8 minutes until soft and just beginning to colour.
  • Stir in the flour, cook for 1 minute, stirring, then remove the pan from the heat.
  • Gradually add the stock.  Bring to the boil, then reduce the heat to medium-low and cook for 1 minute (it should be very thick).
  • Season with salt and pepper.
  • Stir the vegetables, hard boiled eggs, herbs and half the breadcrumbs into the thick mixture and mix well.
  • Using wet hands, form the mixture into round patties.  Coat each patty first in egg, then in the remaining breadcrumbs, patting the crumbs on well.
  • Heat the remaining oil in a frying pan on a medium heat and fry the patties on both sides until they are golden brown and crisp (takes about 8 minutes).

Serve hot or cold.  These patties can be frozen: freeze the formed patties, before frying, wrapped in clingfilm then either wrapped in tin foil or placed in an airtight container.  Fry over a gentle heat from frozen.

Red Lentil & Sweet Potato Spread/Dip:     Makes: loads!     Time: 45 mins approx.
Original recipe from the BBC Good Food website.

Photo of lentil & sweet potato spread

1 tblsp olive oil
½ onion, finely chopped
1 tsp dried chilli powder (or fresh chilli)
1 small sweet potato, peeled and diced
140g  (just under 3/4 cup) red lentils
1 flat teaspoon chopped fresh thyme
500ml (just over 2 cups) vegetable stock

  • Heat the oil in a large pan, add the onion and cook on a medium heat for approx 5 minutes until soft and golden.
  • Add the chilli powder and cook for a further 2 mins, then add the sweet potato, lentils, thyme and stock.
  • Bring to the boil, then cook on a medium low heat for 20 mins or until the potato and lentils are tender.
  • Roughly mash or blend the mixture until you get a texture you’d like.
  • Chill for at least an hour before serving.

This makes a tasty savoury spread on bread (particularly nice on toast) or crackers, or dip for fresh raw veggies.  The recipe does make tons but it freezes well: I put a couple of tablespoons in a lidded jar and just pop in the freezer.

Savoury Vegetable Pancakes (Crepes):     Time: 20 mins     Serves: 1

Photo of Savoury pancake

For the pancake batter
3 floz (85ml) water
7 floz (200ml) milk
1 egg
pinch salt
4oz (120g) plain flour
1 tblsp olive oil

For the filling
Knob of butter
4oz (120g) vegetables of your choice (if using sliced mushrooms, leeks or other veg which reduce in size as they cook increase amount to 6oz/180g. If using squash or sweet potato, cube and par boil for 5 minutes first – ie. bring to boil in a pan of salted water, then reduce the heat to medium-low and simmer for 5 minutes, then drain. If using cauliflower, broccoli etc. cut into small florets.)
1 small garlic clove, crushed
pinch chilli powder
salt & pepper
2 floz (60ml) double cream
1 dessert spoon chopped fresh basil or herb of your choice

  • First make the batter.  Place the flour in a bowl, make a well in the centre, add the egg and stir.
  • Mix the water and milk together in a jug.
  • Add slowly to the flour, mixing well until the batter is smooth and without lumps.
  • Add a pinch of salt and mix again.  Transfer to the jug that the liquid was in to make it easier to pour later.  Set aside while you make the filling.
  • Heat the knob of butter in a non-stick frying pan.
  • Add the veg and fry for 3-4 minutes on a medium-low heat.
  • Add the garlic and chilli powder and cook for 1-2 mins.  Season well with salt & pepper.
  • Add the cream and simmer for 1-2 mins.
  • Remove from the heat and stir in the herbs.
  • Place a plate in the oven to warm on 100C.
  • Heat the oil in the frying pan on medium high, swirl round to coat the base, then pour back out again.
  • Place a ladle of batter mixture into the pan, swirl to coat the base thinly, and cook on medium high until the pancake comes away from the bottom when you shake the pan.   Lift the edge to check it’s golden-brown, then flip with a fish slice and cook the second side until golden-brown.
  • Place on the warmed plate.  Place the vegetable mixture on half of the pancake, and fold the other side over.

There will be loads of batter left over.  It’s very hard to make batter for just one person because you can’t split an egg!  You have several options: use the batter for a sweet pancake for pudding (using any filling you like, eg. ice cream and maple syrup, or bananas and carob sauce!); or freeze the batter in an airtight container for use another time (defrost in fridge before use); or make into Yorkshire Puddings then freeze the Yorkshire Puddings (which can be cooked in the oven from frozen in only a few minutes); or make into thicker Pancakes and freeze the Pancakes for future use (layer with greaseproof paper or wrap individually in clingfilm and place in an airtight bag, then cook from frozen in the oven, microwave or frying pan).

Falafel & Tzatziki Wrap:     Time: 15 mins     Serves: 1

Photo of Falafel wrap

1 yeast-free wrap
2-3 tblsp Tzatziki (see Miscellaneous Section for recipe)
4 Falafel (I use Couldron Foods organic or you can make your own)
Handful curly Kale, watercress or other green leafy salad veg (excluding spinach)
Generous squirt chilli dipping sauce (optional – see Jams & Sauces section for recipe)

      • Bake the Falafel according to the packet instructions.
      • Towards the end of baking, place the wrap in the oven for 2 mins to heat through.
      • Spread one half of the wrap with the Tzatziki, and the other half with the chill sauce (if using).
      • Lay the Falafel on one side of the wrap and mash with a fork.
      • Top with kale and fold in half.

Serve warm or cold (if serving cold, no need to warm the wrap!).  This meal could be bulked up for dinner with the addition of vegetables or salad, plus couscous or quinoa.  If you don’t want to use Falafel you could use cooked meat (mince, strips of chicken), or lentils.

Egg Sani:

2 thin slices yeast-free bread (I use ‘The Village Bakery’ Organic Country Champagne bread)
Organic butter
1 hard-boiled organic egg (to hard boil, place in a pan, cover with cold water, bring to the boil and boil for 10 minutes. Drain off hot water, rinse in cold water, then leave in cold water for 10 minutes to stop the egg white going black)
1 desert spoon ricotta cheese or home-made mayonnaise (see Jams & Sauces section for recipe)
salt

      • Peel the boiled egg and chop into small pieces in a bowl.
      • Add salt to taste and ricotta cheese or mayo. Mash with a fork.
      • Spread between the bread slices.  Goes nicely with a packet of ‘Kettle’ lightly salted crisps (chips).

Roasted Veg in a Wrap     Makes: 2 large wraps     Time: 45 mins + cooling

photo of roasted vegetable wrap

Vegetables of your choice, cut into medium sized chunks.  I use:
½ small butternut squash
1 small red onion (halve the onion, then quarter and quarter again to make wedges)
1 yellow or red bell pepper
1 green bell pepper
½ courgette (zucchini)
but you can also use carrot, parsnip, sweet potato

2 tablespoons olive oil
1 garlic clove, crushed
1 jar red pepper sauce (see Jams & Sauces section for recipe)
1 Tesco yeast-free tortilla wrap
Tesco organic hummus
salt & pepper

      • Pre-heat oven to 200C (4ooF, gas mark 6).
      • Place 2 tablespoons olive oil in a roasting tray and place in the oven for 5 minutes to heat up.
      • Add all the vegetables to the tray, apart from the garlic, and season well.  Toss in the oil to coat.
      • Place, uncovered, in the oven for 25 minutes.
      • Add the garlic and the red pepper sauce, toss to coat the vegetables, and place back in the oven for a further 10 minutes.
      • Cool.
      • Spread the wrap with hummus, add the vegetables and roll.

You do have to think about this lunch at breakfast time in order to get it made, but it’s absolutely scrummy.  If you don’t have any red pepper sauce you can do without, and just drizzle the veg with honey when they’re cooked before adding to the wrap.  This also makes a nice supper dish if you bulk it up by adding some Quorn deli-style ‘chicken’ fillets at the same time as the garlic and sauce, and serve the wrap with the veg still warm accompanied by couscous, rice or quinoa.  The roasted veg can also be used tossed with pasta for supper or as a vegetable accompaniment to roast meat.  Very versatile!

Banana & Honey on Toast (also nice for breakfast)

2 medium slices yeast-free bread
1 sliced banana
Runny honey

      • Pre-heat a grill on high
      • Toast one side of the bread then turn over
      • Butter the untoasted side of the bread, slice banana over, and drizzle with honey
      • Grill until bread is lightly brown

Baked Beans     Serves: 2 large, 3 small portions     Time: 30 minutes

Photo of baked beans

1 450g tin haricot beans, drained and rinsed well (or 300g dried beans, soaked overnight)
½ jar tomato-free or red pepper sauce (see  Jams & Sauces section for recipes)
1 level dessert spoon black treacle (= approx. 3 teaspoons)
1 level tablespoon dark brown soft sugar (= approx. 4 teaspoons)
1 tsp tamarind paste
½ teaspoon mustard powder
300ml (1¼ cups) stock made with one level tsp vegetable bouillon powder
2 heaped tsps cornflower (cornstarch), made into a smooth paste with a little water

      • Combine the beans, tomato-free or pepper sauce, treacle, sugar, mustard powder, tamarind paste and stock in a medium saucepan.
      • Bring to the boil and stir until all the sugar has dissolved.
      • Reduce the heat to medium-low and simmer for 20 minutes, stirring occasionally.
      • Add the cornflower paste to thicken the sauce and simmer for another 3 minutes.
      • Note: if using dried rather than canned beans, bake in the oven for 1 hour at 180C/Gas 4/350F, then add the cornflower and stir.  If the mixture becomes dry during baking, add more stock.

This recipe is never going to rival Heinz, particularly as it contains no tomatoes, but actually it doesn’t taste half bad.  The sauce is darker than commercial baked beans, but the beans themselves taste just the same.  It’s packed with sugar, so I wouldn’t eat it every day of the week, although the beans are a good source of protein.  Can be frozen: place a portion in an airtight container and pop in the freezer.  Defrost at room temperature for a couple of hours, then microwave (don’t worry if it hasn’t totally defrosted, it will when it’s reheated).

Sweet ‘n Sour Vegetable Wrap     Serves: 1 large portion     Time: 15-20 mins

photo of sweet & sour vegetable wrap

Vegetables of your choice, julienned (ie cut into matchsticks).  I use:
½ yellow or green bell pepper
2 spring onions
4 sugar snap peas
a 4cm chunk of courgette
2 or 3 pak choi leaves small handful of beansprouts

½ packet Quorn fillets, the deli-sandwich kind (optional)
1 Tesco tortilla wrap (they are yeast free)
1 tablespoon olive oil 3 tablespoons sweet ‘n sour source (see the Jams & Sauces section for the recipe)

      • Heat the olive oil in a wok or large saucepan on a medium-high heat.
      • Add all the vegetables apart from the pak choi, beansprouts and Quorn (if using).  Stir-fry over a medium-high heat for 5 mins.
      • Add the pak choi, beansprouts and Quorn (if using), plus the sweet and sour sauce and continue to stir-fry until the Quorn and sauce are warmed through (approx. 3 minutes, longer if the sauce has been in the fridge rather than being freshly made and still warm).
      • Add the mixture to one side of a wrap and fold.

This could be made into a larger main meal by adding salad, quinoa or couscous.  Or you can use the vegetables without the wrap served on a bed of rice (drizzle over more of the sweet ‘n sour sauce) or as an accompaniment to meat.

Carrot & Sweet Potato Casserole on a baked potato:  see Main Course section for casserole recipe

Pizza Wrap:     Makes: 1     Time: 5-10 minutes

1 yeast-free tortilla wrap
3 teaspoons red pepper sauce (see Jams & Sauces section for recipe)
½ ball fresh mozzarella cheese, thinly sliced
Veg of your choice

      • Pre-heat the grill to medium
      • Spread the red pepper sauce over the wrap
      • Lay the cheese slices over the sauce
      • Add veg (I use thinly sliced mushrooms and peppers)
      • Place under grill for a few minutes, until cheese is melted
      • Roll the wrap and serve (this is best eaten with a knife and fork rather than your hands as the sauce does tend to run everywhere!)

Spicy Bean Casserole on a baked potato:   see Main Course section for bean casserole recipe

Dippy Egg:     Serves 1     Time: 5 minutes
Also nice for breakfast.

Photo of Dippy egg

1 or 2 large organic eggs
2 slices yeast-free bread, toasted, buttered & cut into ‘soldiers’ (ie strips)

  • Bring a small pan of water to the boil.  Add the eggs and boil for 5 minutes.
  • Place the eggs into egg cups and remove the tops by lightly tapping to crush, then slicing off.
  • Dip the toast soldiers into the runny eggs and enjoy!

Quorn deli-style fillets (or cooked chicken) and apple sauce sandwich on yeast-free bread:   see Jams & Sauces section for apple sauce recipe.

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