Monthly Archives: August 2013

Gluten Free Muesli – Eat Natural Buckwheat

When you start eating Gluten Free breakfast can be one of the most difficult meals to adapt to your new diet.  Obviously bacon and eggs or a variation of this is fine. If you have the time to make it.  When you’ve got 6 minutes to eat in between getting out of the shower and on the bus that just isn’t going to cut it. Luckily there are quite a few different Gluten Free breakfast options available in the UK, this Gluten Free muesli being one of them.

Eat Natural Buckwheat Gluten Free Muesli

 

 

 

 

 

 

This one, made by Eat Natural (who also have a wide range of Gluten Free cereal bars), is their Buckwheat Muesli and a solid choice for a quick, healthy, mid-week breakfast.  It’s a mix of toasted Buckwheat, Crisped Rice, Mixed Seeds, Coconut and Raisins and Sultanas.

BUCKWHEAT

Buckwheat, actually not a grain but a fruit seed is a good source of energy and extremely nutritious.  It’s been linked to a lowered risk of developing high cholesterol or blood pressure and has a host of other beneficial effects, due partly to its rich supply of flavonoids, particularly rutin.  Flavonoids protect against disease by extending the action of vitamin C and acting as antioxidants.  Buckwheat is also high in magnesium which relaxes blood vessels, improves blood flow and lowers blood pressure. All good news for your cardiovascular system.  The nutrients in buckwheat may also reduce the risk of diabetes. Buckwheat also scores highly on its ability to satisfy hunger and is a good source of insoluble fibre.  You can read more about the benefits of Buckwheat here.

SEEDS

The three different seeds used in this muesli bring additional health benefits.  The Sunflower seeds are a good source of selenium which controls cell damage and plays a role in the prevention of cancer.  They’re also a good source of magnesium, copper, vitamin E and antioxidants.  This means they are good for your bones and skin, reduce stress, are an anti-inflammatory and can keep your cholesterol low.  Read more about sunflower seeds here,

The Pumpkin seeds are another good source of magnesium.  The Linseeds are rich in omega-3 fatty acids and reportedly relieve menopausal symptoms and constipation.  They can also help reduce inflammation and protect against heart disease and some cancers.

Buckwheat Gluten Free Muesli

 

 

 

 

 

So its pretty safe to assume eating this cereal a couple of times a week will be good for you but that’s not worth much if it doesn’t taste good.  Well.. obviously tastes vary but I think this has no problems in that area.  It has sugar, honey and cinnamon added to it but isn’t overly sweet. The amounts of fruit is generous and the individual raisins and sultanas are a good size. The seeds give it a nice nutty flavour and crunchy texture and there is a good amount of coconut which compliments the other ingredients well.

This can be a little tricky to get hold of, I’ve found a few of the major supermarkets branches local to me sell it but others don’t so you may have to hunt around for it, alternatively you can save a bit of money by buying it in bulk online.

Its nice and crunchy and doesn’t become too soggy when you add milk, if that’s what you decide to do, I usually have it with yoghurt, sometimes with a handful of blueberries thrown on top. Just to get me a bit nearer my five a day.

 

Gluten Free Burgers

This recipe for Gluten free turkey burgers is perfect for anyone who like burgers. And that’s everyone right? Good. The only problem is that a lot of the ready made burgers in supermarkets in the UK are made with added wheat and therefore unfortunately non Gluten Free.  Which is where this recipe showing you how to make Gluten Free burgers comes in, a healthy, quick, easy and above all tasty turkey and courgette burger that’s a great addition to your arsenal of dishes.  The Courgette and Mint give them a Mediterranean flavour and the Cumin and Coriander make them nicely spicy.

Turkey burger in bun (3)

 

 

 

 

 

 

They are really good served with a side of Guacamole, I like them with refried beans and sweet potato wedges. If you want a more classic burger you can usually find Gluten Free baps in any big supermarket, if I have them in a bun I usually put Guacamole on top of each burger and add some lettuce to finish.

IMG_1291

 

 

 

 

 

 

The amounts in the recipe below will make about 8 burgers, stored in the fridge in some Tupperware they will keep for 3 or 4 days. Just put them under a hot  grill for about 10 minutes to re-heat them.

I’ve made these using Chicken mince instead of Turkey which worked well and imagine any other mince would also work.

RECIPE

Ingredients

  • 1 big courgette, grated.
  • Salt and black pepper
  • 500g minced turkey.
  • 2 eggs
  • 1½ tsp ground cumin
  • 3 tsp ground coriander
  • 3 tbsp chopped mint
  • 2 crushed garlic cloves
  • A big bunch of chopped spring onion
  • Sunflower oil
  • 2 tbsp sweet chilli sauce
  • ½ tsp toasted sesame seeds

Method

  • Heat the oven to 180C
  • Put the grated courgette in a sieve, mixed with a pinch of salt, and leave it to drain for about 15 minutes.
  • Squeeze out as much liquid as possible with your hands, then put the courgette in a large bowl along with the turkey, eggs, cumin, coriander, mint, garlic, spring onion, a teaspoon of salt and some black pepper.
  • Mix everything together well, then using your hands shape the mixture into 8 burger sized patties.
  • Heat two tablespoons of sunflower oil in a large frying pan and fry the patties for four minutes, turning once, until they are nice and brown on both sides.
  • Transfer the burgers to a baking tray and finish off in the oven for a further 10 minutes.
  • Spread the Sweet Chilli sauce over the Turkey burgers as soon as they come out of the oven.
  • Sprinkle the sesame seeds on top of each burger and serve.

By Ray Smith

Gluten Free Pancakes

Having pancakes for breakfast might still be more popular in the USA than here in the UK but if restaurant menus in the UK are anything to go by it is becoming an increasingly common choice here.  There is an abundance of different recipes for pancakes, most of which use flour or obscure replacements and often (in my experience) don’t work.  These Gluten Free Pancakes are delicious, flourless and the recipe is as easy as to follow (and change to your liking) as the ingredients are to find.

Using bananas and sugar free peanut butter means that they are a healthy way to start your day with tons of energy and they only take 5 minutes or so to make so are a good option for the weekend or a work day.

BananaPancakesGlutenFree

 

 

 

 

 

 

RECIPE

Ingredients (To make 3 pancakes)

  • 1 Egg
  • 1 Ripe Banana
  • A heaped teaspoon of peanut (or any other nut) butter.
  • Your choice of topping, yoghurt and fruit or nuts works well as does simply spreading them with butter.

Method

  • Mash up the banana with a fork
  • Break the egg into a mixing bowl
  • Put the banana and nut butter in with the egg and mix together well.
  • Pour about a third of the mixture into the Pan over a medium/high heat-  be careful not to pour too much in as this will make it difficult when it comes to flipping the pancake over.
  • After about 3 minutes you should be able to see the pancake becoming solid, when this happens flip it over and cook it for about the same amount of time on the other side.

 

Eat Natural Yoghurt and Almond Bar

Lunch can be the most difficult meal time to plan for anyone on a Gluten Free diet, especially if you need to take a Lunchbox to school or work. Cereal bars can be really useful as something you can carry around with you to have with your lunch or as a snack in between meals but of course they’re not an option if don’t eat Gluten. Enter Eat Natural who have a range of Gluten Free cereal bars that are available singly in lots of shops around the UK or in multi packs that you’ll find in larger supermarkets. They sell 10 different bars that are Gluten Free (and three that aren’t).

Eat Natural Yoghurt Almond Bar

All of their bars and other products are free of artificial colours, flavours and preservatives and made in the UK. As well as bars they also make a range of cereals and mueslis.

I’ll be reviewing other Gluten Free cereal bars soon but decided to start with this one as it’s one of my favourites and obviously other peoples too as it’s Eat Natural’s best seller, it’s a mix of Apricots, Almonds. Coconut and puffed rice  in a Yoghurt coating.

The taste of the yoghurt coating is probably the first thing you will notice and its creamy, milky, flavour with a hint of vanilla is a good start. 

Under the coating are the almonds, coconut, apricots, and puffed rice , no one ingredient dominates and the combination of these flavours works really well.

The  juicy, sweet apricots combined with the crunchy whole almonds gives the bar a really enjoyable texture, and the nutty flavour of the almonds offsets the sweetness of the yoghurt coating and apricots nicely.  The other ingredient you will  taste is the coconut, which again tempers the sweetness well. The mix of all the different ingredients results in a really enjoyable bar.

This is recommended as a handy snack you can carry around with you as part of a packed lunch or something to eat before or after some physical activity.  A word of caution though, this particular bar is very sweet, the Yoghurt coating, though delicious, almost tastes more like icing than Yoghurt and it is quite high in fat and sugar so it might be better to view it as a slightly healthier more virtuous replacement for a chocolate bar rather than healthy muesli in bar form.

The single bar comes in a 50g size which is not small but not, I feel, too big.  If you buy the multi-packs as well as saving some money you get a choice of sizes – 35 or 50g.  You can save a bit of money by buying them in bulk from Amazon – Eat Natural Yoghurt, Almond & Apricot Bar 12’S

I usually go for the 50g size and like to have a few of these in the cupboard all the time as a safeguard against those times when you feel like something sweet and a little bit indulgent and may be tempted to have something non Gluten Free or when you are heading out and want to grab something to throw in your bag in case hunger strikes. One of these will satisfy my cravings for at least a few days.

Gluten Free Almond Cake

There are lots of recipes for Gluten Free desserts or cakes around but many of them use unusual flour and other ingredients that can be hard to find in the UK.

If you have a sweet tooth give this cake a go, it uses almond flour so is flourless and gluten free and if you use Stevia instead of Sugar its low calorie as well.  All of the ingredients are easy to find in any reasonably large UK supermarket and the recipe couldn’t be simpler to make. The cake is very sweet so you might not want too much of it at once, I usually cut it into 5cm squares and have it with a cup of strong coffee as a mid afternoon snack or after dinner with a glass of red wine.

Gluten Free almond cake

 

 

 

 

 

The cake keeps really well, I usually cut it into about 8 chunks that are roughly 10 x 5cms and wrap them in foil and then keep them in the freezer, removing them to the fridge a couple of hours before I want to eat it. I’ve stored it in freezer for up to 4 weeks with no problems. It will keep for about 5 days if stored in a cupboard in some Tupperware.

If you’ve just started eating Gluten Free and are missing the occasional piece of cake give this recipe a go.

RECIPE

Ingredients

  • 250g butter
  • 400g marzipan
  • 4 eggs
  • 350g ground almonds
  • 110g Stevia (double this amount if using regular sugar).
  • 4 tsp almond extract
  • 50g roughly chopped almonds

Method

  • Preheat the oven to 180c
  • Butter a 20cmx20cmx6cm silicon cake mould available from Amazon here – Set of 4 Blue Silicone Utensils/Tools & Bakeware. Spoon, Spatula, Pastry Brush, Square Cake Mould
    if you don’t have one line a cake tin with baking paper and butter it.
  • Roll out the marzipan until its under 1 cm thick, you can try to make it into one piece the size of the tin but I find it easier to cut it into rectangular strips which I use to gradually cover the mixture.  This works just as well.
  • Put the eggs, ground almonds, stevia (or sugar) and almond extract into a mixing bowl and then add the melted butter.
  • Mix it all together until its smooth, you can use an electric mixer to do this, I use a fork and it works fine.
  • Put half the mixture into the mould. smooth it with a spatula then lay the marzipan on top
  • Pour the remaining half of the mixture on top and smooth it with a spatula
  • Sprinkle the chopped almonds on top
  • Put it into the oven for about 35 minutes until the top is golden.
  • Leave to cool before cutting into squares.

Gluten Free Chorizo Hash

This Gluten free hash with Chorizo is a bit like a more exotic, posher corn beef hash.  It’s super quick and easy to make and as a one pot recipe requires minimal washing up.  All of the ingredients are available from any reasonable sized supermarket in the UK (Chorizo can sometimes contain Gluten but I’ve always found it easy enough to find one that doesn’t).

I like it with baked beans but it’s good on its own and would go equally well with a salad or anything else you want really. Using the amounts in the recipe below you’ll end up with enough for two or three portions but it will keep for a few days in the fridge. Just stick it under a hot grill or in the pan for 10 minutes or so to warm it back up.

If you want it with an egg on top (you do) you can either crack the egg straight onto the hash just before you put it under the grill (less washing up) or fry an egg and put it on top just before serving.

Glutenfreechorizohash

 

 

 

 

 

 

RECIPE

Ingredients

  • 400g sweet potatoes , cut into chunks (I leave them unpeeled but this doesn’t look as nice and you’ll end up with a more “cakey” hash if you peel them).
  • 1 Onion diced
  • 1 Tbsp Sunflower oil
  • 250g Chorizo with the skin removed and cut into slices and the slices halved
  • 400g can of Chickpeas
  • 1 sliced green chilli
  •  A pinch of Cayenne pepper

Method

  • Boil the sweet potatoes for around 8 mins until they are tender enough to easily stick a fork in, then drain them.
  • While the potatoes are boiling, heat the oil in a large pan and cook the chorizo for 5 mins until its starting to get soft.
  • Drain the sweet potatoes and the can of chickpeas, add them to the Pan and cook for 5 minutes.
  • Turn the grill on to High.
  • Roughly break the mixture up with a fork, then flatten it down with a spatula lightly to form a cake.
  • Cook for around 8 mins, without stirring, until its cooked through, crispy and golden on the bottom.
  • Place the pan under the hot grill and cook for 2-3 minutes (if adding eggs break them onto the mixture just before putting it under the grill and cook until the whites are set).
  • Sprinkle the sliced green chilli (or chilli flakes) on top before serving.

Gluten Free Biscuits

I love biscuits, maybe too much, but they are all absolutely full of Gluten and the Gluten free alternatives available in supermarkets in the UK are very expensive and frankly, not all that.  These Gluten Free biscuits, made with peanut butter, are delicious and easy to make in less time than it would take you to go to the shops to buy a packet of ginger nuts.  The recipe is super adaptable and its easy to add things and change it to your liking without it going wrong.

Gluten Free Peanut Butter Cookies

 

 

 

 

 

There is a good chance you’ll already have all of the ingredients, if not all of them are readily available in any decent corner shop in the UK.  Stored in Tupperware and kept in a cupboard they will stay fresh for at least a week.


If you bake them for the time suggested below you will end up with a chewy, moist “cookie”, you can increase the baking time if you want them a bit firmer.  Be careful not to cook them for too long or they will end up like dog biscuits.

RECIPE

Ingredients

These amounts will make about 12 cookies, you’ll probably need to do them in two batches as the average baking tray has enough room for about 6.

  • 1 jar of 500g of peanut butter (I use the healthier no sugar peanut butter, if you’re using one with added sugar adjust the amount of sugar you add accordingly).
  • 140g Stevia (double this if you’re using regular sugar).
  • 4 beaten eggs

Method

  • Preheat the oven to 180 degrees c and line the baking tray with greaseproof paper.
  • Mix peanut butter, eggs and sugar together until smooth.
  • Roll the mixture with your hands into the shape and size of a golf ball.
  • Put rolled up ball on the baking tray about one inch apart, they will spread out during the cooking and you don’t want them to become one huge weird cookie.
  • Gently press the top of each biscuit with a fork.
  • Bake for 15 minutes then take out of the oven and leave them to cool a bit before removing them from the baking tray to wire rack to finish cooling off.

Variations.

Peanut butter and Tahini Cookies

Peanut butter and Tahini Cookies

 

 

 

 

 

 

These are Tahini cookies, to make these replace half of the Peanut Butter with Tahini and sprinkle Sesame seeds on them before putting them in the oven.  Other variations that work well are putting Cashews, Pecans (or your preferred nut of choice) or chocolate chips in the mixture.