Some may call us a nation of increasing hypochondriacs but the truth is our bodies are adapting and allergies and intolerances can make life unbearable for many, with varying effects from mild-discomfort to life-threatening consequences. Many people are also choosing to cut or limit certain food groups or ingredients simply because it makes them feel better and gives them more energy.
Nutritionist Nada Farina has given us the gift of a cook book with a variety of ‘free from’ recipes, meaning we can still enjoy delicious home-cooking, without sacrificing flavour, even if you have allergies or intolerances. With recipes free from gluten, dairy, soya and nuts there is a real range of dishes to try, with colour pictures and step-by-step instructions to make things simple. It helps you to try alternative ingredients you may not have previously thought to use and gives you fresh ideas to add to your cooking roster.
Here is a sample recipe from the book as a taster:
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.
300 g (10.5 oz) salmon fillet
100 g (3.5 oz) cod fillet
60 g (2 oz) smoked mackerel (boneless)
300 g (10.5 oz) white potatoes
250 ml (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
100 g (3.5 oz) GF wholemeal breadcrumbs
salt and freshly ground black pepper to taste
- Preheat the oven to 190°C (375°F).
- Boil potatoes until soft, drain and put into a large bowl.
- 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 centre and flakes easily. Drain the fish thoroughly, skin it (if necessary) and flake it, removing any bones.
- 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. Season with salt and pepper and mix thoroughly.
- 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)
- 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.
- Serve warm or cold.
Preparation Time: 20 min
Cooking Time: 30 min
Purchase a copy here: www.nutrivisia.com