Liz’s Carrot Crunch Breakfast

gluten-free, dairy-free, wheat-free, vegan

This bright nourishing breakfast dish was shared with me by my friend Liz who has a wealth of naturopathic knowledge.  It is a tasty, filling alternative to the usual breakfast cereals and you can add many different nuts and seeds to the basic recipe of carrot and raisins.

Soak a tablespoon of raisins and a tablespoon of any type of nut or seed (ground or whole) in a milk of your choice for at least 30mins (or overnight).  Add grated carrot and extra milk or yoghurt if desired, mix well and enjoy!

Stir fried tofu with chop suey & rice

gluten free, dairy free

Swap takeaway for this tasty stir fry & chop suey from Rebecca Richardson’s book “Candida Can Be Fun”

Serves 4

225g (8oz) of brown basmati and wild rice

200g (7oz) of fresh tofu (chopped into bite-sized pieces)

2 teaspoons of Bragg Liquid Aminos

2 tablespoons of rapeseed oil

2 large cloves of garlic (peeled and chopped)

3 heaped teaspoons of freshly chopped root ginger

1 small red onion (peeled and sliced)

1 red or yellow pepper (cored, deseeded and cut into rings)

3 pak choi (trimmed and chopped)

175g of fresh bean sprouts

100g (3½oz) each of fresh baby corn and mange tout

3 tablespoons of Bragg Liquid Aminos

Freshly ground black pepper to taste


In a large pan which has a lid, pour in about 1½ pints of boiling water and a small drop of oil.

In a sieve, add the rice and rinse well with cold water then add the rice to the pan.

Cover and simmer on a low heat, stirring occasionally, for about 25 – 30 minutes until cooked.

In a colander, drain the cooked rice then rinse well with boiling water until the water runs clear.

Set the rice aside for now.

Prepare the tofu by draining off the excess water and then cutting it into bite-sized cubes or strips.

Put the tofu pieces into a bowl and mix in 2 teaspoons of Bragg Liquid Aminos.  Stir well.

In a frying pan, stir-fry the tofu in a little oil for about 10 minutes until brown and crispy on the outside.

In a wok, heat the oil on a medium heat and stir-fry the garlic, ginger and onion for about 2 – 3 minutes.

Put in the pepper and pak choi and cook for a further 2 minutes.

Add the bean sprouts and 3 tablespoons of Bragg Liquid Aminos.  Stir-fry for 2 more minutes.

Turn off the heat.

In a steamer, steam the baby corn and mange tout for about 2 – 3 minutes, so they have bite to them.

Put some of the rice in a small cup and press it down until it reaches the top.

Then put your serving plate over the top and tip them both upside down, so the rice is a little mound.

Serve with the chop suey and side vegetables and then sprinkle the tofu pieces over the top.


gluten free option, dairy free, vegan

Another delightful recipe from Rebecca Richardson’s book “Candida Can Be Fun” this variation uses quinoa instead of bulghar wheat

Serves 3 – 4

200g (7oz) of quinoa

1 yeast-free vegetable stock cube

15 cherry tomatoes (chopped)

½ cucumber (chopped)

3 – 4 spring onions (trimmed and chopped)

2 tablespoons of extra virgin olive oil

3 tablespoons of fresh lemon juice

1 small clove of garlic (peeled and chopped finely)

½ teaspoon of ground cumin

½ teaspoon of ground cinnamon

2 tablespoons of freshly chopped mint

3 tablespoons of freshly chopped parsley

Sea salt and freshly ground black pepper to taste


In a sieve, rinse the quinoa with cold water and drain.

In a wok, toast the quinoa on a low heat for a minute.

In a jug, make up the stock cube with 1 pint of boiling water.  Add the stock to the quinoa and stir well.

Cover with a lid and simmer on a low heat for about 15 minutes until all the water is absorbed.

Stir the quinoa regularly to prevent it burning.

(NB – The grain will turn from white to transparent and the spiral-like tail will appear when it is cooked).

When the quinoa is ready, transfer it to a large salad bowl to cool.

Chop the tomatoes and cucumber into bite-sized chunks.  Thinly slice the spring onions.

Finely chop the parsley and mint.

In a measuring jug, mix the oil, lemon juice, garlic and spices for the dressing. Add more oil, if needed.

Add the vegetables and herbs to the quinoa.  Stir thoroughly.

Pour over the salad dressing (you do not have to use all the dressing if you do not want to).

Refrigerate for 30 minutes for the flavours to infuse.

Eat on its own, or serve as a side salad to some meat or fish.




Hungarian aubergine with polenta

gluten free option, dairy free

A spicy, warming dish from Rebecca Richardson’s book “Candida Can be Fun”.  Formulated for candida sufferers, the book is packed with tasty recipes everyone can enjoy

Serves 3 – 4

1 small aubergine (trimmed and sliced)

2 tablespoons of sunflower oil

3 large cloves of garlic (peeled and chopped)

1 large red onion (peeled and diced)

1 orange pepper (cored, deseeded and diced)

1 large courgette (trimmed and diced)

2 sticks of celery (trimmed and diced)

1 yeast-free vegetable stock cube

4 fresh tomatoes (peeled, cored and chopped)

3 – 4 tablespoons of tomato purée

2 tablespoons of mild paprika

1 pack of ready-made polenta (or homemade)

Sea salt and freshly ground black pepper to taste


Prepare the aubergine by trimming both ends off and slicing it into 1cm thick slices.

Spread the slices out onto a large plate and sprinkle liberally with a little sea salt on both sides.

Leave to sit for 20 minutes. Wash off the salt well with cold water and pat dry with kitchen towel.

This process removes much of the bitterness and can reduce fat absorption.

Cut the aubergine into cubes.

Heat the oil in a wok or large saucepan with a lid.

Add about two-thirds of the garlic and all of the onion.  Cook for about 5 minutes.

Then add the pepper, courgette, celery and aubergine.  Stir-fry for a couple of minutes.

In a jug, make up the stock cube with ¾ pint of boiling water and pour in the pan.

Add the tomatoes, tomato purée, paprika and rest of the raw garlic.

Cover and simmer for about 45 minutes.

Slice the amount of polenta required into thin strips and then chop up smaller again.

Heat 2 tablespoons of oil in a large frying pan.

Add the polenta and stir continuously until it is a similar consistency to mashed potato.

Serve with a green salad.

Shepherd’s Pie – with a twist

gluten-free, dairy free

A slight twist on the original classic, this dish packs in more plant protein and immune boosting beta carotene making it a great winter warmer…

1 onion, chopped

1 celery stick, chopped,

2 cloves of garlic, crushed

2 large carrots, finely chopped

250g minced lamb

400g tinned brown lentils OR dried brown lentils (you may need slightly less in weight of the dried as they plump up when cooked)

150ml beef or vegetable stock

1 tablespoon flour – this can be plain flour or a gluten-free flour

1 tablespoon tomato puree

1tablespoon gluten-free Worcester sauce

1 sprig of fresh rosemary or 1/2 teaspoon of dried

1 large sweet potato

2 large regular potatoes (or equivalent in smaller sized potatoes)

2 teaspoons coconut oil

Peel and chop the regular potatoes and sweet potatoes.  Put in a large pan with boiling water and cook until soft.  In another pan gently heat the coconut oil and cook the onion, celery and garlic until soft.  Add the mince and fry until browned.  Add the flour; stir until combined then add the remaining vegetables and lentils and cook for 3-4 mins.  Add the stock, Worcester sauce, rosemary and tomato puree and cook until thickened.  If using dry lentils, you may need to add more stock, just keep checking as it cooks.  Once the mixture has cooked (about 30 mins) spoon into a shallow ovenproof dish.  Drain and mash the potatoes adding butter or soya spread and seasoning as desired.  Spoon the mash over the meat mixture and bake in the oven at 180* / Gas 4 for 30-40 mins until the potatoes are lightly browned.  Serve with steamed broccoli or peas.


Green Bean soup

gluten free option, dairy free option, vegan option, yeast-free option

A fantastic zingy soup packed with protein, magnesium and zinc.  Great for using up all the green beans from the allotment!

60g organic butter OR 1 dessertspoon of coconut oil

2 onions, chopped

30g plain flour OR gluten-free equivalent (buckwheat, potato or gram)

1l vegetable stock

2 cloves of crushed garlic

400g fresh green beans; topped, tailed and chopped.  If fresh beans are unavailable, use frozen.

2 teaspoons grated lemon rind

Juice of 1 lemon

Pumpkin seeds and pine nuts to sprinkle on top

Melt the fat in a large pan.  Add the onions and garlic and cook gently for 2-3mins.  Add the flour, stirring to combine it all together, then gradually add the stock.  Once the liquid has thickened slightly add in the rest of the ingredients and simmer ubntil the beans are cooked.  Blend until smooth and serve topped with pumpkin seeds and pine nuts.


Flaxseed Flatbread

gluten free, vegan, dairy free

2 cups ground flax seeds

1 tablespoon baking powder

1 teaspoon salt

1-2 tablespoons Agave syrup (or Xylitol sugar alternative)

5 beaten eggs (or Egg Replacer or 50ml soya milk if avoiding eggs)

½ cup water

1/3 cup olive oil

Preheat oven to 200*C, prepare a 10” X 15” baking pan with oiled greaseproof paper.

Mix the dry ingredients together well.  Add wet ingredients and mix thoroughly.  Let it set for 2-3 minutes to thicken slightly then pour into the pan.  Bread will rise slightly in the centre so spread out more towards the sides to allow for this.  Bake for 20mins until it springs back when you touch the top and/or is visibly browning.  Allow to cool then cut into slices.

Gina’s Houmous

gluten free, dairy free, vegan, nut free

An excellent houmous recipe from my good friend Gina….

400g tin chickpeas

2tblspns lemon juice

crushed garlic (as much or as little as you like!)

2tblspns light tahini

2tblspns olive oil

salt & pepper to taste

Liquidize the chickpeas with 4tblaspns of liquid from the tin.  Add remaining ingredients and liquidize until smooth, adding more water if necessary.

Houmous will keep for 2-3 days in the refridgerator.  Enjoy with oatcakes, crispbreads, celery and carrot sticks, mashed avocado…..

Millet salad

 gluten free, vegan, dairy free, nut free

1 cup millet, rinsed & drained

½ a butternut squash, cubed

1 handful Swiss chard or kale

1 cup green beans, chopped

1tspn minced garlic

3tblspns olive oil

1 handful chopped tomatoes

1 handful chopped parsley

Toss the butternut squash in 2tblspn olive oil and roast in 200* oven.  Bring 1.5cups water to the boil then simmer the millet till all the water is absorbed.  Gently heat remaining olive oil, add garlic, chard & green beans, lightly sauté until just soft.  Toss all the ingredients together in a large bowl, garnish with parsley & tomatoes.  Enjoy!




Chicken Nuggets

gluten free option, dairy free, nut free option

3 x 6oz chicken breasts (for 4 people)

Dry ingredients:  mix a total of 10 tablespoons of any of the following:



ground flaxseeds

ground almonds


Pinch of garlic powder

1 egg beaten (or egg replacer if avoiding egg)

Preheat oven to 200*C.  Brush a baking sheet with olive oil or coconut oil.  Dice the chicken breasts into cubes.   Put all the dry ingredients’ together in a bowl and mix well.   Dip the chicken into the egg then coat well in the dry mixture.  Place on baking sheet.  Bake for 10-15mins.

Serve with dips, salad, baked beans, oven chips, vegetables, baked potatoes…..whatever you fancy!  Enjoy!