Gluten, Dairy, Soya, Nut Free Cooking by Nada Farina

Passionate about nutrition and a mother of two young children with food intolerances, Nada Farina needed to change family meals to make them allergen free, nutritional and practical. Currently studying for an MSc in Human Nutrition, Nada has combined her nutritional knowledge with her culinary passion to formulate the tasty, simple, healthy recipes in her book Gluten, Dairy, Soya, Nut Free Cooking.

The introduction includes information about allergies and intolerances, balanced healthy eating, replacing nutrients lost through eliminating milk and dairy, raising allergic children and food labels. A comprehensive ingredient section explains the health properties of the foods used in the book.

The recipes begin with some really useful basics including fresh pasta, tomato sauce, creamy béchamel, chocolate and mayonnaise. This is followed by starters and sharers, soups and salads, mains and desserts. There are ‘posh’ recipes such as curried monkfish with spinach, shrimp and crab dressed avocado, potatoes and Jerusalem artichokes dauphinoise and profiteroles with chocolate sauce. But where this book really shines is for everyday gems that you will cook over and over again such as beef lasagne, mamma’s minestrone, quick and healthy chicken nuggets and fusilli with broccoli and garlic to name a few.

The instructions are not complicated and the ingredients are easily sourced with most being available from supermarkets. All of the main recipes are accompanied by tempting colourful full page photos taken by Nada herself.

For those with multiple allergies and intolerances swapping ingredients in recipes becomes second nature. How nice then to find a book which covers both dairy and soya, as well as gluten and nuts. No trial and error required with this book, just tasty recipes that can be followed straight from the page.

Gluten, Dairy, Soya, Nut Free Cooking by Nada Farina is published by New Holland Publishers, £14.99 www.newhollandpublishers.com or you can buy it from Amazon here.

Baked Fish Cakes
Corn, gluten, lactose, milk, nut, peanut, sesame, soya & wheat free

Polenta with Creamy Mushrooms Medley
Egg, gluten, lactose, milk, nut, peanut, sesame, soya & wheat free

Veal-Stuffed Eggplants
Corn, gluten, lactose, milk, nut, peanut, sesame, soya & wheat free

Chocolate Mousse with Blueberries
Corn, egg, gluten, lactose, milk, nightshade, nut, peanut, sesame, soya & wheat free

Baked Fish Cakes

Rich and full of flavor, these little fish cakes are delicious hot or cold and make prefect nutritious starters or party sharers. And on the plus side, these cakes are baked rather than fried to reduce saturated fat content making them a healthy protein-packed option as an energy boosting snack. Fish is an excellent source of many vitamins and minerals, including vitamins A and D and selenium and is also rich in omega-3 fatty acids and proteins.

Serves 4

Ingredients

• 300g (10.5 oz) salmon fillet
• 100g (3.5 oz) cod fillet
• 60g (2 oz) smoked mackerel (boneless)
• 300g (10.5 oz) white potatoes
• 250ml (8 fl oz) coconut milk
• 1 handful of fresh parsley, finely chopped
• 1 tbsp lemon juice (fresh)
• 2 scallions (spring onions)
• 1 tbsp ketchup
• 2 tbsp fresh chives, finely chopped
• 2 eggs, beaten
• 100g (3.5 oz) GF wholemeal breadcrumbs
• salt and freshly ground black pepper to taste

Method

1. Preheat the oven to 190°C (375°F).
2. Boil potatoes until soft, drain and put into a large bowl.
3. In the meantime, place the fish in a shallow pan (with a lid) and add just enough coconut milk until the fish is half covered. Heat until the milk is just beginning to boil, turn the heat down, cover, and let simmer for about 5 minutes or until fish is cooked well in the center and flakes easily.
4. Drain the fish thoroughly, skin it (if necessary) andflake it, removing any bones.
5. Mash the potatoes, stir in the flaked fish and add smoked mackerel, chopped parsley, lemon juice, chopped scallions, ketchup, chopped chives and one beaten egg.
6. Season with salt and pepper and mix thoroughly.
7. Shape the mixture into small patties and coat in the beaten egg and breadcrumbs (firstly, dip the cakes into a beaten egg, then coat it with the GF breadcrumbs for extra crunchiness).
8. Place into the baking tray onto a non-stick paper, spray the olive oil over the fish cakes and bake for 30 minutes until crisp and golden.
9. Serve warm or cold.

Polenta with Creamy Mushrooms Medley

Rich and full of flavor, this creamy polenta dish is best served warm. Polenta is a delicious gluten free alternative to pasta, mashed potatoes or rice and an excellent source of fiber and energizing B vitamins. It’s also a good source of slow-releasing carbohydrates making you fuller for longer. On the other hand, mushrooms provide an extra serving of vegetables and are a good source of antioxidants and vitamin D. For all the mushroom lovers, this definitely is a ‘must have’ super dish.

Serves 6

Ingredients

• 2 tbsp olive oil
• 2 garlic cloves, finely chopped
• 1 red onion, finely chopped
• 1 tbsp fresh parsley, finely chopped
• 1 tbsp tomato paste
• 450 g (16 oz) mixed fresh mushrooms (chestnut and ceps but can also use others such as chanterelles oysters etc.)
• 2 tbsp fresh lemon juice
• 200ml (7 fl oz) vegetable stock
• 100ml (3.5 fl oz) coconut cream
• 1 tbsp corn flour
• 2 tbsp water
• 150g (5 oz) polenta (boiled in 150ml (5 fl oz) of lightly salted water)
• Salt and freshly ground black pepper to taste

Method

1. Heat olive oil in a saucepan on a medium heat, add chopped garlic, onion and a half tablespoon of parsley and gently fry for 2 minutes or until soft and golden brown. Add tomato paste and mix thoroughly.
2. Add the sliced mushrooms and lemon juice and cook for 10 minutes, stirring occasionally.
3. Add the vegetable stock, season with salt and freshly ground black pepper, cover the saucepan and simmer for 15 minutes.
4. In a separate saucepan, bring 150 ml (5 fl oz) of lightly salty water to the boil, add polenta, mix well and cook following the instructions on the packet. (For this recipe I am using quick precooked polenta that only takes 8 minutes to cook).
5. Stir the polenta for 5 minutes, add half a tablespoon of olive oil, remove from the heat and let it simmer.
6. Uncover the mushroom mixture, add the coconut milk and let it simmer for 10 minutes.
7. Mix the corn flour with two tablespoons of water in a small bowl and stir into the mushroom mixture.
8. Reduce the heat, simmer for a further 2–3 minutes, stirring constantly, until the sauce thickens and becomes creamy.
9. Transfer the polenta onto a serving plate, make a wheel in the middle, add the creamy mushrooms medley, sprinkle over the remaining parsley and serve immediately.

Veal-Stuffed Eggplants

This sophisticated stuffed eggplant dish is a hit with all my guests so far. It looks pretty on a plate, it’s packed with masses of nutrients and flavors and it isn’t a kind of dish that you will eat every day. It does take some time to prepare, but all the effort is definitely worth it in the end. Eggplants are naturally
packed with antioxidants and soluble fiber while veal is rich in proteins, iron and energizing B vitamins. This dish is an excellent energy booster that all the family will enjoy. Now, instead of a usual Sunday roast, why not have these super delicious stuffed eggplants with a crunchy salad on the side instead?
So, please, go ahead and surprise your guests.

Serves 2

Ingredients

• 1 large eggplant (aubergine)
• 1 tbsp olive oil
• 2 garlic cloves, finely chopped
• 1 white onion, finely chopped
• 4 tbsp tomato sauce
• 30g (1 oz) coconut cream
• 1 tbsp fresh basil, finely chopped
• 1 tsp dry oregano
• 100g (3.5 oz) minced veal
• 1 egg
• 20g (0.75 oz) GF breadcrumbs
• Salt and freshly ground black pepper

Method

1. Preheat the oven to 220°C (425°F).
2. Cut eggplant lengthways in half and then carefully cut through the flesh down to the skin, taking care not to cut through the skin.
3. Place them side by side on a baking tray, drizzle with olive oil, season with salt and bake for 30 minutes or until the flesh is soft and tender but not browned.
4. Meanwhile, heat the olive oil in a large non-stick frying pan. Add the chopped garlic and onion and fry gently for 5 minutes, stirring occasionally.
5. Add the tomato sauce, coconut cream, basil, oregano and minced veal, and cook for 10 minutes on a medium heat.
6. Remove the eggplants from the oven and carefully scoop the flesh out of the baked eggplant halves without cutting through the skin.
7. Stir the scooped-out flesh into the veal mixture with a pinch of salt and freshly ground black pepper to taste. Add the beaten egg and mix well.
8. Spoon the mixture into each eggplant shell, sprinkle with GF breadcrumbs, drizzle with a little more olive oil and bake for 15 minutes or until golden brown.
9. Serve warm.

Chocolate Mousse with Blueberries

This is an indulgent and rich chocolate dessert made in minutes, without any flour, sugar, eggs, dairy, soya or nuts but with plenty of healthy nutrients and tons of flavor. This really does sound too good to be true, but the richness and smoothness of avocado, the bitterness of raw cocoa powder and the sweetness of date syrup and fresh blueberries blend together to create an irresistibly delicious chocolate dessert loved by all. I like to serve it chilled in a small cute espresso cup, decorated with a piece of fresh fruit. Raw cacao powder acts as a slight antidepressant by promoting a production of the ‘feel good hormones’ in the body and isalso packed with antioxidants. Avocados are naturally rich in energizing B vitamins and easily digestible monosaturated fats, date syrup is a good source of iron, potassium and magnesium while beautiful blueberries are bursting with vitamins C and E, antioxidants and zinc. So, I think there is only one more thing I can add: enjoy it guilt free and, of course, always with a smile!

Serves 4

Ingredients

• 1 large ripe avocado (peeled, destoned and cut into chunks)
• 50g (1.75 oz) fresh blueberries
• 4 tbsp date syrup
• 40g (1.5 oz) unsweetened raw cocoa powder
• ½ tsp vanilla bean paste
• 3 tbsp coconut milk
• Pinch of salt

Method

1. Add all the ingredients into a blender and process to make a thick,
   rich, mousse-like dessert.
2. Place the mousse into a bowl, cover with plastic wrap, place in the fridge and chill for 30 minutes.
3. Serve in a small espresso cup, decorate with fruits or as desired and serve immediately.

You can buy The Book from Amazon here.

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