Main Courses


Nutroast:    
Serves: 8 slices     Time: 1½ hours

Low histamine nut roast recipe1 tblsp olive oil
1 small onion, diced
1 crushed garlic clove
1 small carrot, grated
125g (2 cups) mushrooms, diced (I use a mix of Button and Portobello)
100g chopped mixed nuts (½ to 3/4 cup)
2 slices (50g) yeast free bread made into breadcrumbs
30g (½ cup) rolled oats
2 tsp tamarind paste
60ml (¼ cup) vegetable stock
½ tsp dried oregano
½ tsp dried thyme
salt & pepper

  1. Lightly grease a 1lb loaf tin.
  2. Heat the oil in a large saucepan on a medium-low heat then add the onion, garlic, carrot and mushrooms. Cook for 10 mins.
  3. Meanwhile place the nuts, bread and oats in a food processor and whizz until ground and well mixed.
  4. Preheat the oven to 180C fan (350F/190C).
  5. When the veg are cooked place 100g (3/4 cup) in a large bowl. Add 100g (3/4 cup) of the oat mixture. Mix together.
  6. Add the remainder of the veg to the remainder of the oats in the food processor. Add the stock and tamarind paste then whizz until pureed smooth.
  7. Scrape this mixture into the mixing bowl and combine all the ingredients well. Season lightly and add the herbs.
  8. Transfer the mixture to the loaf tin, press down well and smooth the top.
  9. Bake for 45 minutes until the edges are well browned.
  10. Allow to harden for 10 minutes before slicing.

This nut roast can be sliced then wrapped and frozen.  Defrost for a couple of hours at room temperature then microwave for a couple of minutes to heat through.

Quick Lentil Dal:     Serves 2:     Time: 30 mins
(Original recipe from the BBC Food website)

Photo of lentil dal200g/7oz/1 cup red lentils, rinsed under cold running water
1oz/25g/1/8 cup butter
1 tsp ground turmeric
1 tsp ground cumin
1 medium red or green chilli, deseeded and finely chopped
1 large crushed garlic clove
1 tblsp chopped fresh coriander
salt

  • Place the rinsed lentils in a medium pan and cover with cold water to about 1cm/½ inch above the lentils (I use approx 700ml water).  Bring to the boil, removing any scum with a spoon.
  • Reduce to a simmer and add the turmeric and half the butter.  Simmer for 20 mins or until the lentils are soft and the water has been absorbed (but don’t let the mixture get dry).
  • Meanwhile, in a small sauce pan, melt the rest of the butter.  Add the cumin, garlic and chilli and fry over a medium heat for 2-3 minutes.  Set aside.
  • When the lentils are ready, stir well then add the spice mixture with its butter.  Stir to combine, then add plenty of salt to taste.
  • Add the chopped coriander, stir again, and serve.

This  dish is nice with rice, plain poppadums and some mango chutney and freezes well.  It’s a very simple, basic dal but you can bulk it up with chickpeas, vegetables, or different spices.  Freeze in an airtight container.  Defrost at room temperature for 3 hours before microwaving to heat through.

Spicey Chickpea Cakes:     Makes: 8 approx     Time:  25 mins plus chilling

??????????????????????1 large (400g) can chickpeas, drained and rinsed (or the equivalent dried, cooked beans)
1 crushed garlic clove
1 medium red chilli, deseeded and finely chopped
1 tsp ground cumin
1 tsp ground coriander
½ tsp ground turmeric
1 large tblsp chopped fresh coriander
1 egg
100g fresh yeast free breadcrumbs (divided into 80g and 20g)
1 small red onion, finely diced
1 tblsp olive oil
salt & pepper

  • Fry the onion in a little oil for 5 mins on a medium-low heat until soft.
  • In a food processor, whizz the chickpeas, spices, coriander, egg and seasoning together until combined but still quite chunky (you don’t want to puree it).
  • Scrape into a bowl and mix well with 80g of the breadcrumbs and the cooked onions.
  • Using 1 tblsp at a time, form 8 small burger shapes – I press each ball of mixture into a small cookie cutter to make a nice round shape.
  • Press the remaining breadcrumbs onto both sides and chill in the fridge for at least 10 mins to harden up (I make mine in the morning, then cook them for dinner in the evening).
  • Heat the remaining oil in a frying pan on a medium-heat. Fry the burgers for 4 mins each side, being careful they don’t burn.

You can use whatever spices you like in these cakes, or more or less of the ones above to make a stronger or weaker flavour.  If you like very hot cakes use raw onion instead of cooked or a hotter chilli.

I serve these with noodles and stir-fried vegetables.  Add a dollop of sweet chilli dipping sauce to your noodles when cooked and mix well to give them more of a kick.  Lovely with a side serving of chilli sauce and soured cream.

These cakes freeze really well and can be cooked from frozen for a quick supper.  After forming into cakes and dipping in the breadcrumb coating, but before frying, wrap each cake carefully in cling film, place in an air-tight container and place in the freezer.  To cook from frozen, heat oil on medium in a frying pan and fry the cakes for 10 minutes each side, turning frequently to avoid burning.  Make sure they are heated right through before serving.

Leek & Ricotta Cannelloni:     Serves: 2     Time: 1 hour

1 8oz jar red pepper or tomato-free sauce (see Jams & Sauces section for recipe)
1 tblsp chopped fresh basil leaves
½ pint (300ml, 1 cup) bechamel sauce (see Jams & Sauces section for recipe)
12oz (2 large) leeks, sliced
Large knob butter
2 crushed garlic cloves
4 heaped dessert spoons ricotta cheese
1 level tsp ground ginger
4 fresh lasagne pasta sheets
Large handful grated mozzarella cheese
Salt

  • Mix the chopped basil with the red pepper or tomato free sauce and set aside.
  • Melt the butter in a large saucepan over a medium-low heat.  Add the leeks and garlic, cover and cook for 15 mins.
  • Meanwhile make the bechemel sauce (see Jams & Sauces section for instructions).
  • Place the fresh pasta sheets, one by one, in boiling water for 1 minute then transfer to a cold tray of water for a further 1 minute.  Drain and place to one side.
  • Pre-heat the oven to 180C fan (200C, 4ooF, gas mark 6).
  • When the leeks are cooked, add the ground giner and ricotta and mix well.
  • Place 1 large tblsp of the leek mixture on the short edge of one pasta sheet and roll.  Repeat with the other 3 sheets.
  • In a shallow, rectangular dish (mine measures 20cm x 17cm) place ½ of the bechemel sauce.
  • On top of that place half the tomato-free or red pepper sauce.
  • Fill the dish with the cannelloni, seams facing down.
  • Pour over the remaining half the red pepper or tomato-free sauce.
  • Cover with the remaining half of the bechemel sauce.
  • Sprinkle over some grated mozzarella.
  • Bake in the oven for 25-30 minutes.  Leave to rest for 5 mins before serving to allow the cannelloni to harden up slightly.

Vegetable Curry:     Makes: 2 servings     Time: 40 minutes

125g (2 medium) carrots, peeled and sliced
125 g (approx ½ a large) sweet potato, peeled and cubed
80g (2 large florets) cauliflower
1 small onion, peeled, quartered and quartered again into wedges
1 portion Thai Red Curry Sauce (see Jams & Sauces section for recipe)
1 tblsp chopped fresh coriander
1 tblsp olive oil
salt
portion of rice

  • Place the carrots, sweet potato and cauliflower in a medium pan, cover with salted water, bring to the boil then simmer, covered, on a medium heat for 15 mins or until tender when pierced with a knife.
  • (Start to make the curry sauce if cooking from scratch).
  • After the veg have been cooking for 5 mins, place the rice on to cook (mine takes 20 minutes).
  • After the veg have  been cooking for 10 mins, place the oil in a wok and heat on medium-high.  Fry for the onion for 5 mins, stirring often.
  • Drain the cooked veg and add it to the onion.  Season with salt.
  • Add the curry sauce and simmer on a medium-low heat for 5 mins.
  • Add coriander, mix and serve with rice.

Although making this dish is easy enough you do have to think ahead.  You will need a jar of red papper sauce handy in order to make the Thai Curry Sauce (I make several jars of red pepper sauce at once and keep them in the freezer, defrosting as needed).

Quorn Cottage Pie:     Makes: 2 portions     Time: 1 hour 10 mins

A800g potatoes (about 6 medium), peeled and quartered
1 tblsp olive oil
175g (small packet) Quorn mince
1 medium onion, diced
1 crushed garlic clove
2 small handfuls veg of your choice (I tend to use frozen peas for ease but small broccoli florets, diced carrots, diced peppers or thickly sliced mushrooms also work well)
1 8oz jar red pepper or tomato free sauce (see Jams & Sauces section for recipe)
1 tblsp tamarind paste
salt & pepper
butter and milk

  • Place the potatoes in a medium metal saucepan (don’t use non-stick), cover with salted water and bring to the boil.  Reduce the heat to medium and cook for 20 minutes until soft.
  • Meanwhile, place oil in a medium saucepan and heat on medium-low.  Add onion and garlic and cook for 5 minutes.
  • Add the Quorn and cook for a further 2 minutes.
  • Add the tomato-free or red pepper sauce and tamarind paste.  Season with salt & pepper and stir well.
  • Add the veg (or if using frozen peas add 5 minutes before the end of cooking time) and simmer on medium-low for 10 minutes.
  • Pre-heat oven to 180C fan (200C, 4ooF, gas mark 6).
  • Place Quorn mixture in the bottom of a medium casserole dish.
  • Drain the cooked potatoes, add 2 large knobs of butter and mash.  Add 2 or 3 tblsp milk and stir in with a spoon until creamy.
  • Place the mashed potatoes on top of the Quorn mixture and smooth the top.  Then rake over the top with a fork.
  • Dot liberally with butter then place in the oven for 30 minutes until brown and golden on top.

If you react badly to white potatoes you can use any root veg for the topping, eg. sweet potato, or a turnip/carrot mash, or a parsnip/squash mash.  Lovely served smothered in onion gravy.  This dish can be frozen.  Assemble, but don’t dot the top with butter.  Cover and freeze.  Cook from frozen by covering and baking for approx 20 mins, then uncovering, dotting the top with butter and placing in the oven for another 30 minutes.

Squash Toad-in-the-Hole:     Makes: 2 large portions     Time: 1 hour

Photo of Squash toad in the hole225g (½lb, ¼ medium) butternut squash, peeled, deseeded and thickly sliced
2 tblsp olive oil
1 small red onion, sliced
113g (4oz, just under 1 cup) plain flour
1 egg
pinch salt
150ml (¼ pint, 2/3 cup) milk mixed with 150ml (¼ pint, 2/3 cup) water

  1. Preheat the oven to a very high 240C (220C fan, 475F, gas mark 9).
  2. Sift the flour and salt into a mixing bowl.  Make a well in the centre and add the egg.  Add a little of the milk/water mixture and mix well.  Gradually add more of the milk/water mixture, mixing well, until you form a smooth batter.  Stir in the thyme.
  3. Place 1 tblsp oil in a small, shallow, rectangular or square dish (mine measures 16cm x 11cm x 4cm) and place on the top shelf of the oven to heat up.
  4. Place the remaining oil in a large saucepan and heat on medium-low.  Add the onion and cook for 5 minutes until soft.  Raise the heat to medium, add the squash, toss together and cook for another 2 minutes.
  5. Remove the hot oil from the oven and reduce the heat to 220C (200C fan, 425F, gas mark 7).
  6. Carefully add the veg to the oil, then pour over the batter.
  7. Return to the oven and cook for 30-40 minutes until risen and very brown.

This is a dry dish, so be served with gravy (see Jams & Sauces section for recipe).  I eat this dish with Quorn burgers and a side order of broccoli – a warming supper dish for a cold autumn night.  Not suitable for freezing.

Pesto Pasta with Roasted Veg:     Makes: 2 portions     Time: 45 mins

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 jar red pepper sauce (see Jams & Sauces section for recipe)
Pasta shapes
1 tablespoon basil pesto (see Miscellaneous section for recipe)

  • Pre-heat oven to 200C (180C fan, 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 and season well.  Toss in the oil to coat.
  • Place, uncovered, in the oven for 25 minutes.
  • Add the red pepper sauce, toss to coat the vegetables, and place back in the oven for a further 10 minutes.
  • While the veg are cooking make the pasta as per packet instructions – mine takes 10 mins.
  • Drain, add the pesto and toss well.
  • Add the roasted vegetables and mix.

Quorn Meat-less Loaf:     Makes:   8 slices approx.     Time:   1 hour

Photo of Quorn meatloaf175g Quorn mince
1 tblsp olive oil
1 medium chopped onion
70g (1½ cups) yeast-free breadcrumbs
1 beaten egg
1 tsp dried mixed herbs (or any fresh herbs of your choice, thyme would be nice)
1 crushed garlic clove
2 large tblsp soured cream (or double cream, or soft cheese, or if not wanting to use dairy some vegetable stock)
1 level tblsp tamarind paste
salt & pepper
1lb loaf tin

  • In a bowl, mix the breadcrumbs, herbs and garlic together.  Stir in the egg and leave to one side.
  • Pre-heat the oven to 180C (350F, Gas mark 4).
  • Heat the oil in a large saucepan on a medium-low heat and sauté the onions for 5 mins until soft.
  • Add the Quorn, stir and cook for 3 minutes.
  • Combine the Quorn mixture with the breadcrumb mixture, then add the cream (or stock) and tamarind paste.  Stir well and season.
  • Place the mixture in the loaf tin, smooth the top and cover with tin foil.
  • Bake for 30 mins.
  • Remove the foil and bake for a further 10 mins until the top is crusty.

Courgette (Zucchini) Lasagne:     Serves: 2     Time: 45 mins
Based on a recipe from the BBC Good Food website.

Photo of courgette lasagne2 fresh lasagne sheets
1 tblsp olive oil
1 small onion, finely chopped
350g (about 3 medium) courgettes (zucchini) coarsely grated or finely sliced with a mandolin
Half a large head of broccoli, cut into small florets or 3 large button mushrooms sliced
1 garlic clove, crushed
250g tub (just over 1 cup) mascarpone cheese
150g packet (1½ cups) fresh mozzarella cheese, thinly sliced
8oz jar tomato-free or red pepper sauce (see Jams & Sauces section for recipes)
1 tblsp fresh basil, chopped
salt & pepper

  • Heat the oil in a large saucepan on medium low, then fry the onion for 3 minutes.  Add the courgette (zucchini) and garlic and continue to cook until the courgette has softened and turned bright green (about 8-10 mins).  If the mixtures goes watery, drain off the liquid before proceeding.
  • Pre-heat the oven to 220C/200C fan/gas 7/425F.
  • Add the broccoli or mushrooms to the courgettes and stir in half to three-quarters of the mascarpone – you want a creamy but not runny mixture.  Season very well.
  • Mix the basil with the tomato-free or red pepper sauce.
  • In a deep baking or lasagne dish layer up the lasagne, starting with half the courgette mix, then a pasta sheet, then half the tomato-free sauce, then the rest of the courgette mix, then a pasta sheet, then the rest of the tomato-free sauce and finally top with sliced mozzarella cheese.
  • Bake for about 20-25 minutes until the cheese is golden brown.

You can spice up the lasagne by adding some fresh or dried chilli to the courgette mix, or some fresh thyme.

Butternut Squash Risotto:     Makes: 1 large serving     Time:  40 mins approx.
Based on an original recipe from the BBC Good Food website.

Photo of butternut squash risotto

½ small butternut squash, peeled, deseeded and chopped into chunks (you need about 250g/8oz chopped squash)
1 tablespoon olive oil
1 crushed garlic clove
6 spring onions, chopped
1oz (25g, 1/8 cup) butter
100g (4oz, ½ cup) risotto rice (eg. arborio) or long grain white rice
1 heaped tsp ground cumin
400ml vegetable stock made with 1heaped tsp Marigold Swiss Vegetable Bouillon powder (or ½ pint/275ml/just over 1 cup stock if using long grain rice)
handful fresh or frozen peas (optional)
1 tsp mascarpone cheese (optional)
sprinkling fresh coriander

  • Heat the oven to 180C/gas 4.  Place the squash in a baking tray, drizzle with olive oil, toss well, then roast for 30 mins.
  • Meanwhile, heat 1 tbsp oil in a medium pan over a medium-low heat.  Add the spring onions and garlic and cook for 5 mins.
  • Add the rice and cumin and stir well to coat the rice.  Cook for about 1 minute.
  • Add about 100ml of the stock, stir and cook on a medium-low heat until all the liquid has been absorbed.  Carry on adding large splashes of stock, stirring and cooking until all the stock has disappeared – this will take about 30 minutes.  If you’re using long grain rice, add all the stock, cover with a lid and simmer for 25 mins on a medium-low heat.
  • If adding peas, do this 5 minutes before the end of the cooking time – just add to the rice and stir in.
  • Once the rice is cooked add the squash, coriander and mascarpone (if using).  Stir well and serve.

This makes a tasty risotto.  Personally I’m not a huge fan of risotto rice though – it’s too gloopy for my liking – so I use long grain rice instead.

Chip & Egg Bake:    Serves: 1 large portion      Time: 45 mins
Original recipe from Slimming World magazine believe it or not!

2 large potatoes, peeled and cut into thick chips
Olive oil
2 large, flat mushrooms cut into large chunks (or other veg of your choice)
200g (1¼ cups approx.) butternut squash, peeled and cut into chunks (or other veg eg. parsnip, sweet potato, skinned red peppers)
1 egg
salt & pepper

  • Preheat the oven to 220C/200C fan/Gas 7.
  • Place the chips in a saucepan of salted water, bring to the boil, reduce the heat to medium and simmer for 5 mins.  Drain.
  • Place 2 large glugs of olive oil in a large, shallow, baking dish.  Add the chips and bake in the oven for 15 mins.
  • Parboil the squash as for the chips.  Drain.
  • Add the mushrooms and squash (or whatever veg you are using) to the chips and toss in oil to coat.  Turn over the chips, season everything well with salt and pepper, and place all back in the oven for 10 mins.
  • Make a well in the veg mixture.  Break in the egg and return the dish to the oven for 5-6 mins or until the egg is cooked to your liking.  Serve immediately.  Nice with a good dollop of sweet chilli dipping sauce (see Jams & Sauces section for recipe).

Lentil Loaf:     Serves:  7-8 slices approx    Time:  just over 1 hour

photo of lentil loaf8oz (225g/1+1/8 cups approx) red lentils, rinsed under cold running water
1 large onion, finely chopped
1oz (25g/1/8 cup) butter
2 level tablespoons mango chutney, sweet chilli dipping sauce or tomato-free sauce (see Jams & Sauces section for recipes)
2 medium eggs, beaten
2oz (50g/1 cup) yeast-free breadcrumbs
1 teaspoon dried mixed herbs (or any fresh herbs of your choice)
salt & pepper
1lb (500g) greased loaf tin

  • Place the lentils in a medium saucepan, cover with water, bring to the boil then simmer for about 20 minutes until soft enough to mash (if the lentils become too dry just add more water).  Drain, place in a bowel and either mash with a fork or hand blender (but don’t make into a puree).
  • Meanwhile, melt the butter in a saucepan and fry the onion on a medium-low heat for 5 minutes until soft.
  • Pre-heat the oven to 180C (fan), 190C/375F/gas mark 5).
  • Add the onion to the lentils, with the mango or tomato-free sauce and mix.  Add the beaten eggs, breadcrumbs, herbs and plenty of salt and pepper.  Mix well.
  • Press the mixture into the loaf tin and smooth the top.
  • Bake for 30 minutes or until set and lightly browned on top.

Serve hot or cold in slices.  This loaf is quite dry, so best to serve with a sauce or gravy of some kind.  The uncooked loaf mixture can be frozen: line a loaf tin with foil, press in the mixture, smooth the top and open-freeze.  When the mixture is solid, remove it from the tin, still in the foil, wrap fully and re-freeze.  To cook, remove the mixture from the foil and return to the tin.  Allow to thaw a little in the fridge then cook as described above (increasing the cooking time slightly).

Mushroom Risotto:  Serves 1 large, 2 small portions.  Time:30 minutes

1oz (25g, 1/8 cup) organic butter
1 small chopped onion
4 large button mushrooms, thickly sliced (if you react to mushrooms, any other veg of your choice)
4oz (100g, ½ cup) white long grain rice
½pint (275ml, just over 1 cup) stock made with Marigold Swiss Vegetable Bouillon Powder
salt & pepper
2oz (50g, or 2-3  tablespoons) fresh or frozen peas
½ courgette (zucchini), thinly sliced
½ mango, peeled and chopped into chunks (optional)
1oz (25g, or just a handful) raw cashew or macadamia nuts (optional, if tolerated)

      • In a medium non-stick saucepan, melt the butter on a medium-low heat and saute the onion and mushrooms for 5 minutes.
      • Add the rice and stir well.
      • Add the stock and season lightly.  Cover and simmer on a medium-low heat for 10 minutes.
      • Lay the courgette on top of the rice, then lay the peas and mango over the courgette – do not stir.  Re-cover and simmer for a further 10 minutes, steaming the vegetables.
      • Sprinkle with nuts if using, stir well and serve.

Gluten-free thin crust Pizza     One box makes four 9″ (23cm) pizzas.    Time: 30 mins approx.

Photo of gluten-free yeast-free pizza

One box (2 sachets) Isabel’s Gluten-free Pizza Base Mix  – available from select ASDA or Booths stores or online at Amazon
200ml cold water
3 tblsp olive oil
1 large egg lightly whisked
Fresh mozzarella cheese (or cheese of your choice, or omit the cheese!)
1 jar tomato-free or red pepper sauce (see Jams & Sauces section for recipe)
2 tsp cornflour (cornstarch), made into a smooth paste with a little water
fresh basil leaves (or herbs of your choice), chopped
Vegetables of your choice for the topping

      • Pre-heat the oven to 200C (180C fan, 400F, Gas mark 6)
      • Place the flour mix, oil, water and egg in a large bowl and mix well.
      • Knead well until the dough is silky and pliable (takes about 3-5 minutes).  Divide into 4 equal sized balls.
      • Roll out each ball into a circle approx. 9″ (23cm) in diameter and about 2mm deep (once rolled out I use a side-plate to cut round which makes a neat edged circle).  Use gluten-free flour for dusting to prevent the dough from sticking.
      • Bake on a pizza tray for 10 minutes, turning over half-way through.
      • Meanwhile, place the tomato-free or pepper sauce in a small saucepan.  Quickly heat through, then reduce to the heat to medium-low.  Add basil or herbs of your choice, then add the cornflour to thicken the sauce (the pizza base will go soggy if a very thin sauce is used) and simmer for 3 minutes.
      • Remove pizza base from the oven, add the sauce, cheese (if using) and vegetables.  Bake for a further 10-15 minutes until the topping is cooked.

This mix makes a nice, thin-crust pizza using flour from the cassava root. You can roll out the dough into circles then wrap individually in clingfilm (saran wrap) and freeze.  Bake straight from frozen.

Home Baked deep pan Pizza   Makes: one 23cm (9″) pizza.  Time: 30 mins approx.
(Taken from the allrecipes.co.uk website)

Pizza, yayyy!  Though not as we know it sadly.  The base is a scone base, yeast free, and the topping has a tomato-free sauce but does contain Mozzarella cheese (a young cheese, not highly fermented but still often excluded from a low histamine diet).  If you’d prefer to go Mozzarella-less you could try Ricotta and/or Mascarpone which are ‘allowed’ cheeses – I haven’t tried so can’t comment.

112g (just under 1 cup) self raising flour
pinch salt
30g (1/8 cup) butter
75ml (1/3 cup) milk
red pepper or tomato-free sauce (see Jams & Sauces section for recipes)
1 ball mozzarella cheese, sliced (the fresh kind in liquid, not the processed grated variety)
Topping of your choice (I use mushrooms, mango and sweetcorn)

      • Pre-heat oven to 190C (180C for fan assisted ovens, 370F, gas mark 5).
      • Place flour, salt and butter in a food processor and blitz until it resembles fine breadcrumbs.  Or sift the flour and salt into a bowl, and rub in the butter until it resembles fine breadcrumbs.
      • Add the milk and knead to make a smooth but not sticky dough.
      • Place on a lightly floured surface.  Roll out until the base is about 0.5cm thick (this dough makes a dense, spongy base so I like it fairly thin but if you’d like a more filling base make it thicker.  It doesn’t rise, so will stay at the thickness you’ve rolled it out to when cooked).
      • Add a generous amount of tomato-free sauce, the sliced Mozzarella cheese, and your topping.
      • Place on an oiled pizza tray and bake for 20 minutes.

Lentil Macaroni Bake   Serves: 2 large portions   Time: 1 hour

Photo of lentil macaroni bake

For the lentil layer
1 tablespoon olive oil
1 onion, finely chopped
1 clove garlic, crushed
2 medium carrots, finely diced
110g (4oz, just over ½ cup) red lentils
1 8oz jar tomato-free sauce (see the Jams & Sauces section for the recipe)
salt & pepper
1 bay leaf
3 tablespoons mango chutney
150ml (¼ pint, 2/3s cup) water

For the topping
110g (4oz, just over 1 cup) macaroni
25g (1 oz, 1/8 cup) butter (note: it’s important to use the exact amount of butter and flour)
25g (1 oz, ¼ cup) plain flour
425ml (¾ pint, 1¾ cups) milk
Handful grated mozarella (optional)
salt

      • First make the lentil layer.  Heat the oil in a large saucepan, add the onion, garlic & carrot, cover and cook on a medium-low heat for 10 minutes.
      • Add the lentils, tomato-less sauce, salt, pepper, mango chutney and bay leaf and stir to mix.  Bring to the boil, add the water, then lower to a medium-low heat and simmer, covered, for 30 minutes, stirring occasionally, until the lentils are cooked – leaving a thick but not dry mixture (if it looks dry, add a little more water).
      • Meanwhile, after the lentils have been cooking for 10 minutes start the topping by adding the macaroni to a medium pan of salted boiling water.  Cook, uncovered, on a medium heat for 13 minutes, stirring occasionally.
      • While the macaroni is cooking, melt the butter in a small non-sick saucepan and add the flour to make a paste/roux.  Cook on a medium-low heat for 2 minutes, stirring.
      • Remove from the heat, pour in a little of the milk, and mix to a smooth paste.  Gradually add the rest of the milk.  Return to the highest heat and stir until boiling.  Lower to a medium-low heat and simmer, stirring constantly, for 2 minutes.  Season well with salt.
      • Pre-heat the oven to 200C (400F, Gas mark 6).
      • By now the lentils and macaroni should be cooked.  Place the lentil mixture in the bottom of a large casserole dish.
      • Drain the macaroni and add the white sauce.  Pour over the lentils and top with mozarella cheese (if using).
      • Bake in the oven for 20 minutes, until the topping is golden brown.

The whole dish isn’t suitable for freezing, but to save time I make up the lentil base and freeze that and make the macaroni topping from fresh.  I defrost the lentil base at room temperature for about 3 hours, place the macaroni and sauce on top, then bake for 20 minutes as normal.

Veggie Mac ‘n Cheese   Serves: 1 large portion   Time: 35 minutes

Photo of low histamine mac n cheese

4oz (110g, just over 1 cup) macaroni
1oz (25g, 1/8 cup) butter (note: it’s important to use the exact amount of butter and flour)
1oz (25g, ¼ cup) plain flour
½ pint (250ml, 1 cup) milk
2oz (60g, ¼ cup) mascarpone cheese
2 tablespoons ‘Carnation’ condensed milk (I use the ‘Light’ variety) or 1 tablespoon mango chutney
2 large button mushrooms, sliced or chopped into bite-sized chunks (or any other veg of your choice such as leeks or courgette [zucchini])
2 tablespoons sweetcorn
Handful grated mozarella (optional)
salt & pepper

      • Cook the macaroni according to packet instructions.
      • Meanwhile, melt the butter in a non-stick saucepan on a medium-low heat.  Add the flour and mix to make a roux (it should look like a smooth paste).  Cook for 2 minutes.
      • Remove from the heat and add a little of the milk, mixing to make a smooth paste.  Continue this, adding the milk a little at a time, until all the milk has been used.  Mix well so that there are no lumps.
      • Bring to the boil, stirring, then reduce the heat to medium-low and cook for 2 minutes.
      • Season well with salt & pepper.
      • Place the cheese in a jug, add 100ml of the white sauce and the carnation milk (if using the mango chutney instead of the carnation, add this when adding veg later).  Mix well until smooth.
      • Pre-heat oven to 180C (350F, Gas mark 4).
      • When the macaroni is cooked, drain, and mix with the cheese sauce.  Add the mushrooms (or leeks) and sweetcorn (and mango chutney if using), stir well, and transfer to a casserole dish.  Top with mozareall (if using).
      • Bake in the oven for 15 minutes.

This dish freezes well: assemble but don’t add the mozarella topping, then simply place in an airtight container and pop in the freezer.  To cook from frozen: cover and bake for 30 minutes, then uncover, add the mozarella topping and bake for another 15 minutes.

Carrot & Sweet Potato Casserole   Serves: 3-4   Time:  1 hour approx.

Photo of Carrot & Sweet Potato Casserole

I’m including this in the Main Course recipes, but I usually use it as a topping on a baked potato for lunch.  If you’re a carnivore you can use it as a side-dish to accompany meat.  It produces lovely soft vegetables with a good amount of juice.

1 medium sweet potato, peeled and cut into bite-sized chunks
4 large carrots, peeled and sliced fairly thickly
2oz (50g, ¼ cup) butter
½ pint (300ml, 1+1/3cups) vegetable stock made with Marigold Swiss Bouillon powder
2 tablespoons tomato-less sauce (see Jams & Sauces section for recipe)
1 teaspoon dried mixed herbs
salt & pepper

      • Melt butter in a large saucepan, add the vegetables, season fairly lightly, cover and cook on a medium heat for 5 minutes, shaking the pan occasionally.
      • Preheat oven to 180C (350F, gas mark 4).
      • Turn the vegetables into a large casserole dish.
      • Add the tomato-less sauce and the herbs to the stock and mix well.  Pour over the vegetables.
      • Cover and cook for 45-50 minutes until the vegetables are tender when pierced with a sharp knife.

Spicy Bean Casserole     Makes: 2 large portions     Time: 35 minutes

Photo of Spicy Bean Casserole

1 large tin pinto or borlotti beans, drained and rinsed
1 large onion, peeled and sliced
1 large garlic clove, peeled and crushed
¼ pint (150ml, 2/3 cup) vegetable stock (made with 1 teaspoon Marigold Swiss Vegetable Bouillon powder)
1 jar tomato-free or red pepper sauce (see Jams & Sauces section for recipes)
½ teaspoon ground ginger
½ teaspoon ground coriander
1 teaspoon cumin
1 teaspoon tamarind paste
½ large mango, peeled and chopped into medium chunks
1 tablespoon olive oil
salt & pepper

      • Heat oil in a large saucepan over a medium-low heat.  Add onions and sauté for 10 minutes, breaking up the slices into rings as they soften.
      • Add the garlic, ginger, cumin, coriander and tamarind paste, stir well and fry for 2 minutes.
      • Add the stock, beans and tomato-free sauce and season.
      • Simmer on a medium-low heat for 20 minutes.
      • Add the mango and simmer for a further 10 minutes.

Serve with ‘Couldron Foods’ Falafel  as shown in picture (or meat of your choice) and mashed potato, rice, quinoa or couscous.  Can also be used as a lunch-time baked potato topping.

Quorn meat-less balls with Red Pepper Sauce & Mozzarella     Makes: 2 portions     Time: 30 minutes

Photo of Quorn balls

175g Quorn mince
2 tablespoons olive oil
1 small onion, peeled and diced
1 garlic clove, crushed
1 tablespoon tamarind paste
2oz (60g) chopped nuts (eg. cashews, macadamia, almonds) if tolerated
1 teaspoon dried mixed herbs (or 1 tablespoon fresh, chopped parsley)
1 packet fresh mozzarella cheese, sliced
¾ jar red pepper sauce (see Jams & Sauces section for recipe)
2oz (60g) breadcrumbs made from yeast-free bread
1 beaten egg
salt & pepper

      • Heat 1 tablespoon oil in a frying pan, and fry Quorn on a medium heat for 3 minutes.  Transfer to a large bowl.
      • Heat the other tablespoon oil in the same pan, and fry the onion and garlic over a medium heat for 5 minutes.  Tip into the bowl with the Quorn.
      • Add the herbs, nuts, tamarind paste and breadcrumbs.  Season with salt & pepper and mix well.
      • Add the egg and mix again.
      • Pre-heat oven to 200C (180C fan, gas mark 6, 400F).
      • With wet hands, shape the Quorn mixture into balls (approximately the size of large golf balls) and place into an oven-proof dish.
      • Pour over the red pepper sauce and arrange the mozzarella slices on top.
      • Bake in the oven for 20 minutes.

Nice served with couscous.

Bean Casserole with Garlic Bread:     Makes: 2 servings     Time: 45 minutes

Photo of Bean Casserole & Garlic Bread

For the casserole
2 tablespoons olive oil
1 medium onion, diced
1 large garlic clove, crushed
1 jar red pepper sauce (see Jams & Sauces section for recipe)
1 teaspoon dried oregano (or 1 tablespoon fresh)
1 tablespoon chopped, fresh basil
1 tablespoon tamarind paste
1 400g can cannellini beans, drained and rinsed (if you prefer not to use tinned beans, buy dried, soak and cook as per packet instructions)
1 400g can borlotti beans plus liquid (if you prefer not to use tinned beans, buy dried, soak and cook as per packet instructions and use approx. 50ml vegetable stock in place of the liquid)
salt & pepper
For the topping
2 thick slices yeast free bread (I use ‘The Village Bakery’ organic country champagne bread – you may need more or less slices with different types of bread, just use as many pieces as needed to fit the top of your casserole dish)
2 level tablespoons butter (I use ‘Yeo Valley’ organic spreadable butter – if using hard butter you’ll need to soften it so that it’s workable)
1 small garlic clove, crushed

      • Place the olive oil in a large saucepan.  Add the onions and 1 large clove garlic and cook on a medium heat for 5 minutes until softened.
      • Add the red pepper sauce, dried oregano, tamarind paste, drained cannellini beans and the borlotti beans with their liquid.
      • Season well with salt and pepper.
      • Bring to the boil, cover and simmer on a medium-low heat for 15 minutes.
      • Meanwhile, make a garlic butter by adding the small garlic clove to the butter and stir until well combined.  Spread the garlic butter in a thick layer onto the bread.
      • Pre-heat the oven to 200C (180C fan, gas mark 6, 400F).
      • When the bean casserole is cooked, add the fresh basil and stir well.  Check for seasoning.
      • Transfer to an oven proof dish.
      •  Place the bread, buttered side up, on top of the casserole.
      • Bake in the oven for 10-12 minutes.

Quorn Burger & Oven Chips:    Time: 45 mins for oven chips, 15 mins for burgers    Serves: 1
(Burgers based on a recipe from Nashy’s Kitchen Antics)

Photo of Quorn burger & chips

1 portion oven chips (see the Miscellaneous Section for how to make oven chips)
100g fresh Quorn mince (2 large handfuls)
½ medium onion, finely chopped
2 medium button mushrooms, finely chopped (or a 6cm piece of courgette [zucchini] finely chopped, or any other veg of your choice such as a bell pepper)
1 small garlic clove, crushed
40-50g breadcrumbs (1 large handful) made from yeast free bread
½ teaspoon fresh thyme leaves, finely chopped
1 beaten egg
salt & pepper
3 small tablespoons olive oil
4 level tablespoons plain flour

      • To make the burgers, heat 1 small tablespoon oil in a frying pan, add Quorn mince and fry for 3 minutes on a medium-low heat to warm through.  Tip into a large bowl.
      • Heat another small tablespoon oil in the frying pan, add the onion and cook for 5 minutes on a medium-low heat.
      • Add the mushroom and garlic and continue to cook for 3 minutes.
      • Place in the bowl with the Quorn.
      • Add the egg, 40g of the breadcrumbs, thyme and season to taste. Mix well.
      • Shape into 2 burger patties using floured hands (if the mixture is too sloppy, add more breadcrumbs).
      • Lightly coat each side of the burgers with flour.
      • Heat 1 tablespoon oil in the frying pan on a high heat.  Add the burgers and fry for 2 minutes.  Flip over and fry for a further 2-4 minutes until browned.

This burgers are quick and easy to make but are surprisingly tasty and filling.  I serve them with crunchy oven chips and a dollop of sweet chilli dipping sauce.  They can be frozen, but defrost for a couple of hours at room temperature before cooking or the outsides are burnt before the middle is cooked, and increase the cooking time by a few more minutes each side.

Quorn Cobbler & Dumplings:     Time: 45 mins     Serves: 2

Photo of Quorn Cobbler

For the Dumplings
150g (5oz, 1 cup) self-raising flour
50g (2oz, ¼ cup) butter
1 teaspoon salt
1 teaspoon dried mixed herbs (optional)
100ml (4 fl oz, just under ½ cup) milk
1 beaten egg
For the Cobbler
1 tablespoon olive oil
175g (small packet) Quorn mince
1 medium onion, finely chopped
1 clove garlic, diced
½ jar tomato-free or red pepper sauce (see Jams & Sauces section for recipes)
150ml (¼ pint, 2/3 cup) vegetable stock made with 1 teaspoon Marigold Swiss Vegetable Bouillon Powder
1 tablespoon tamarind paste
3 medium button mushrooms, sliced
50g (2oz or approx. 3 tablespoons) frozen or fresh peas
1 teaspoon fresh thyme, finely chopped
salt & pepper

      • Whizz the flour, salt & butter in a food processor until they resemble fine breadcrumbs (or if you don’t have a processor, rub together with your hands).
      • Mix in the herbs, then add the milk slowly until the mixture forms a soft but not sticky dough (you may not need all the milk).
      • Roll out the dough on a lightly floured surface to about 2cm thick and cut out 6 shapes using a small 6cm diameter cookie cutter.  These form the dumplings.
      • Heat the oil in a large saucepan and fry the onion and garlic on a medium-low heat for 5 minutes until soft.
      • Add the Quorn, stock, tomato-less or red pepper sauce, mushrooms, peas, tamarind paste, thyme and season.  Stir well and simmer on a medium-low heat for 5 minutes.
      • Pre-heat the oven to 180C (gas mark 6, 400F).
      • Transfer the cobbler to a casserole dish and top with the dumplings.  Glaze the dumplings with the beaten egg.
      • Bake in the oven for 20 minutes until the dumplings are golden brown.

Nice served with a side order of beetroot.  The Quorn mixture can be frozen (as long as you’ve used fresh Quorn not frozen in the recipe).  Defrost for 3 hours at room temperature, then make the dumplings fresh, baking both as usual in the oven.

Back To Top

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s