Easy Cheesy Taco Mince (Keto + Gluten Free!)

Served with konjac fettucine and broccoli; yum!

Makes two servings @ 10.2 carbs each; if cooking for the family simply scale up the recipe. For keto eaters, this is great served with konjac noodles and green above ground veggies; for gluten free families consider serving with brown basmati rice or wholegrain gf corn chips.

Note: Those on keto can reduce carbs further by making their own spice mix; calculations for this recipe are based on Farrahs Taco Spice Mix.

Ingredients

Directions

  1. Lightly brown mince in a frying pan/skillet.
  2. Add tomato paste, spices, salt, dried onion and cook for a few more minutes.
  3. Turn off heat (leave on hot element) and stir in cream cheese + colby cheese.
  4. If using konjac noodles: rinse them, stir in, and return pan to low heat for a few minutes until noodles are cooked.

Caesar Salad (Keto + Gluten Free)

A satisfying version of a classic treat that balances a range of healthy vegetables, tasty proteins, and filling fats with only 10g carbs per salad.

Ingredients

  • 100g fresh green beans
  • 1 cup chopped lettuce (romaine or cos)
  • 80g fresh tomato (sliced)
  • 30g colby / cheddar cheese (grated)
  • 100g bacon
  • 2 eggs
  • 1 tbsp Caesar dressing (store bought).

Note: Bacon seems to mean different things in different countries, in New Zealand bacon has a wide selection so feel free to use whatever you prefer.

Allergies: free from gluten and soy.

Nutritional Information

Nutrition InformationServing Size: 1 full recipe

Average Quantity
per Serving
Energy2367 kJ (565 calories)
Protein42.1 g
Fat, total38.3 g
– saturated13.9 g
Carbohydrate9.7 g
– sugars7.8 g
– starches1.2 g
Dietary Fibre5.2 g
Sodium1240.6 mg
Vitamin C22.6 mg
Vitamin A1864 µg
Calcium319.8 mg
Iron2.6 mg

Directions

  1. Start a small pot of water boiling. Using a spoon, carefully slide in the eggs. Reduce heat to a simmer and set timer. The BBC have a helpful guide on timings; I tend to remove after 6 minutes. Tip: Keep in mind that the yolk will keep setting the hot shell until you peel it.
  2. Start the bacon cooking. If you’re using a frying pan / skillet and on keto than you may wish to use the bacon grease to saute the green beans. I prefer to cook bacon in the air fryer.
  3. Cook your green beans while the bacon is cooking; if you want to boil them (after removing the eggs) they will only take 2-3 mins.
  4. Layer your salad with lettuce, green beans, and tomato. Peel the hardboiled eggs and chop in half. Cut the cooked bacon into strips (or even better, use kitchen scissors and snip it directly onto the salad). Sprinkle over the grated cheese. Drizzle the dressing.

Blueberry and Lemon muffins (Keto + Gluten Free!)

These Keto friendly muffins are gluten free, soft, naturally sweet, and contain only 3.3g net carbs per serving! They are lovely served warm from the oven (and can be frozen to use as needed).

Ingredients

Allergies: free from gluten and soy.

Note: These muffins are sugar free and naturally sweetened by the cream cheese and blueberries. If you prefer them sweeter you could add a little Maple Syrup (either natural, or an alternative like ‘Queen Maple Syrup Flavoured Sugar Free’ to maintain the low carbs).

Tip: For a finer consistency, consider ordering finely milled almond flour online.

Nutritional Information

Based on 6 servings per recipe; nutritional breakdown is approx:

Average Quantity
per Serving
Energy874.1 kJ / 209.9 kcal
Protein6.1 g
Fat, total18.8 g
– saturated6.5 g
Carbohydrate3.3 g
– sugars2.6 g
Dietary Fibre2.1 g
Sodium219.5 mg
Calcium54.9 mg

Directions

  1. Line or grease a 6-serving muffin tin. Preheat the oven to 180’C / 350’F.
  2. Melt the butter (I use a large pyrex jug in microwave).
  3. Stir in the almond meal. Let it stand for 5-10 mins so that it thickens a little.
  4. Stir in the baking powder, eggs, and cream cheese.
  5. Gently fold in the fresh blueberries and lemon peel.
  6. Spoon into the muffin tin. Bake for 18-22 mins (or until a toothpick comes out clean).

Gluten Free Lemon Cake

This delicious gluten free lemon cake was inspired by both our study of Colombia, where corn flour is a key ingredient in many traditional foods, and our sun drenched lemon tree.

Ingredients

  • 1 cup GF cornmeal flour
  • 1 cup sugar
  • 2 cups gluten free plain flour
  • 1 1/2 tsp Baking Powder
  • pinch salt
  • 2 eggs
  • 120g Nuttelex (or margarine, or butter)
  • Zest of 1 lemon
  • Juice of 2 lemons
  • approx. 3/4 cup water (or rice milk, or milk, or greek yoghurt).

Allergies: gluten free, dairy free*, soy free, nut free.

Directions

  1. Line or grease a large spring-form cake tin. Preheat the oven to 180’C / 350’F.
  2. I like to keep things simple. Put everything in a big bowl in the order listed EXCEPT the water. Tip: a flour sieve is great for keeping out the lemon pips!
  3. Add 1/4 cup liquid and mix with an electric beater. Slowly keep adding water and mixing until you have a good cake batter consistency.
  4. Pour the cake batter into the cake tin, smooth, and bake for 30-35 mins (or until a toothpick / sharp knife comes out clean).
  5. Sprinkle with a little icing sugar, or whip up a lemon icing for a more lemony flavour.

Tip: I like to eat it warm from the oven and then freeze the rest to pull out as needed.

Tip: For a more lemony flavour, pierce many times with a toothpick when the cake is half cooked. Cover the top of the cake in a thin layer of sugar and squeeze a fresh lemon over the top; then place back in the oven. The lemon syrup will soak into the cake while it continues baking.

Yummy Chocolate beetroot muffins!

Miss 6 gave these a thumbs up! This is a versatile recipe that can be used to make moist scrumptious cupcakes, muffins, or mini-cakes.

Ingredients

  • 150g grated fresh beetroot
  • 2 eggs (whisked)
  • 1/2 cup rice bran oil
  • 1/4 cup water, rice milk, or cow milk.
  • 1 1/2 cup high grade flour
  • 3/4c sugar
  • 1/3 cup Dutch cocoa powder
  • 2 tsp baking powder
  • Optional: 2 tsp hemp seed protein powder

Allergies: dairy free*, soy free, nut free.

Directions

  1. Put oven on to pre-heat to 180’C / 375’F. Grease your muffin tray or springform mini-tins.
  2. Sift the flour, baking powder, cocoa powder, and sugar into a bowl. Add hemp seed protein powder (if using). Whisk.
  3. Add the grated beetroot, eggs, and rice bran oil. Mix to combine. It will still look a little dry. Add the water / milk and it should look just right once mixed in.
  4. Divide the mix amongst your muffin cases etc.
  5. Bake for 20-25 minutes (or until a toothpick / sharp knife comes out cleanly from the centre).

Allow to cool and then consider icing CHOCOLATE BUTTERCREAM ICING (ALLERGY FRIENDLY).

Looking for more chocolatey ideas?

HEALTHY HEART CHOCOLATE FUDGE BROWNIES

WILD BERRY CHOCOLATE CAKE (GLUTEN FREE)

MOIST & DELICIOUS CHOCOLATE CUPCAKES (GLUTEN FREE!)

CHOCOLATE IRISH POTATO CAKE (VEGAN & ALLERGY FRIENDLY)

CRAZY ONE-DISH CHOCOLATE CAKE!

CHOCOLATE PEANUT BUTTER COOKIES

CHOCOLATE AVOCADO MOUSSE

Black Forest Slice (GF, DF, SF, EF)

Black Forest Slice (GF, DF, SF, EF)

Black Forest Slice (GF, DF, SF, EF)

This delicious slice is full of goodness from almonds, brazil nuts, and cashew nuts. It can be served as a dessert or be frozen and added to school lunches. I wish I’d found such an easy way to make allergy free chocolate earlier!

As an autism and allergy mum, this is also a great way to add some important trace minerals to a restricted diet. It deliberately has quite a smooth texture (which is why I have opted for coconut flour over dessicated coconut).

NOTE: This is a small batch perfect for an 18x15cm pyrex dish; feel free to double the recipe for a larger quantity.

Ingredients

BASE

MIDDLE

TOP

  • 4 Tbsp dutch cocoa
  • 2 Tbsp coconut oil
  • 1 1/2 Tbsp maple syrup

Allergies: gluten free, soy free, dairy free, egg free, peanut free. Contains tree nuts.

Directions

  1. Line a pyrex dish with baking paper with overhanging sides so that you can lift it out easily. (This works better than greasing for slicing and freezing).
  2. Place the base ingredients into a food processor. Blend until well combined and sticking together. Press into the prepared dish and place in the fridge.
  3. Wash the food processor and then use it to blend the middle ingredients until smooth.
  4. Pour the fruit mix over the base and then place in the freezer for 30 minutes to set.
  5. Place the ingredients for the top into a bowl and blend until smooth.
  6. Spread the chocolate mix over the frozen middle layer and return to the freezer for another 20 minutes to set.
  7. Remove the slice from the freezer. Lift out the baking paper and slice into small serves. Enjoy delicious goodness!

Tip: The chocolate will soften easily in summer temperatures so this is best stored in the fridge or freezer. For school lunch boxes, place it in frozen.

Apple Nut Muffins

Apple Nut Muffins

Apple Nut Muffins

These sweet treats are high in natural goodness and fruit fibres, do not contain refined sugar, and contain valuable trace minerals from the almond, brazil, and cashew nut butter.

There are a few different ways that you can make this recipe and I have endeavoured to include options without over-cluttering. Keep in mind when subbing ingredients whether it will impact the recipe overall; i.e. coconut oil or butter will solidify in cold temperatures and hold a gluten free version together better than rice bran oil; using almond meal rather than flour will give a substantially different texture. Similarly, you can create a different texture by mashing the banana by hand + grating the apple; (for our family a smooth texture is imperative for sensory reasons).

For three energetic young taste testers, I made these containing gluten but free from soy, dairy, and egg. Feel free to adapt the recipe so that it works for you and your family.

Ingredients

  • 1 cup flour + 30g fine instant oats
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1 1/2 ripe bananas (= 150g frozen sliced banana)
  • 2 apples peeled and quartered (= 350g intact apples)
  • 1/4 cup Almond Brazil Cashew nut butter (or almond butter).
  • 2 tsp Orgran egg replacer + 4 Tbsp water
    • OR: 2 flax eggs
    • OR: 2 eggs
  • 2 Tbsp coconut oil (melted)
    • OR: 2 Tbsp rice bran oil
    • OR: 2 Tbsp butter (soft)
  • 1/4 cup maple syrup
  • 1 Tbsp apple cider vinegar
  • Optional: 1 tsp cinnamon

Allergies: This recipe can be made gluten free, soy free, dairy free, egg free, peanut free. Contains tree nuts.

Directions

  1. Preheat the oven to 180’C / 350’F. Grease a muffin tray or cupcake liners.
  2. In a food processor, blend the banana and apple until smooth. (If you prefer a rougher texture, grate the apple instead and mix in at the end).
  3. Add the egg replacer (or eggs), coconut oil, ABC nut butter, and maple syrup. Pulse to combine.
  4. Add the flour, oats, baking powder, baking soda, salt, cinnamon (if using), and apple cider vinegar. Gently pulse to combine.
  5. Spoon your batter into the muffin trays and place in preheated oven.
  6. Cook for about 35 minutes. Check after 25 minutes (you may want to add tinfoil as a cover for the remainder).
  7. Take out of the oven and allow to cool for 10 minutes.

Gluten Free American-style jam donuts

I finally made the leap and purchased an NZD$29 Kmart Pie Maker. They are quite the internet phenomenon in part because they can be used for so many things other than pies. We decided to celebrate the purchase with family by making coealiac friendly american style donuts! They are delicious!

Allergy friendly jam donuts

Ingredients

  • 1 1/2 cup Healtheries Gluten Free Bread Mix
  • 1/2 cup rice flour
  • 3 tsp Baking Powder
  • 3/4 cup sugar
  • (Pinch salt)
  • 1 tsp ground cinnamon
  • 1 cup rice milk
  • 1 tsp vanilla essence
  • 2 eggs (beaten)
  • 30g Nuttelex or 1/4 to 1/2 cup rice bran oil
  • Squeeze of lemon (or 1 Tbsp apple cider vinegar).
  • Filling: jam, or maple syrup, or honey.

Allergies: gluten free, dairy free, soy free, nut free

Note: Although I made 12 in the pie maker (3 rounds) you could bake them in the oven in muffin trays instead. You’d probably want 375’F / 180’C for 20-25 mins.

Directions

  1. Mix the dry ingredients.
  2. Make a well in the middle. Add milk, vanilla, eggs, rice bran oil, lemon juice. Mix well.
  3. Allow mix to stand for a few minutes (the gluten free flours will thicken)
  4. 3/4 fill each space in the pie maker. Put a teaspoon of jam in the middle. Put a little more mix over the top.
  5. Cook for 8 minutes. Remove and place on cooling rack. Put the next batch on to cook. (Makes 12 donuts) .

Autism Mum – Flour free fudgey chocolate brownies

Healthy Hearts Chocolate Fudge Brownie

Healthy Hearts Chocolate Fudge Brownie Free from dairy, gluten, and soy.

I spend a lot of time thinking about food. It’s a consequence of having an autistic daughter with multiple food allergies, intolerances, and self-restricted eating. At the moment beige and crunchy is popular; meat of any kind is not and calcium is also problematic. I decided that sardine cookies would probably not go down well and decided to turn my attention to lentils instead. Lentils contain a wide range of nutrients and are made up of over 25% protein.

I wanted to make something that tasted decadently chocolatey but without a lot of added sugar and minimizing ingredients that are common allergies. It can easily be adjusted to make it suitable for any food restrictions in the family, daycare, or school.

Healthy heart Chocolate Fudge Brownies

Ingredients

  • 2 x 400g tin lentils (approx. 2 cups of drained lentils)
  • 1 cup chopped dates
  • 1/2 cup brown sugar
  • 1 Tbsp maple syrup
  • 1 egg
  • 1/2 cup rice bran oil
  • 1/2 cup almond meal + 1/2 cup fine rice flour
    • (or substitute 1 cup plain flour)
  • 1 cup dutch cocoa
  • 1/2 tsp salt
  • 1 tsp Baking Powder
  • 2 Tbsp chia seeds
  • Optional: 90g pureed green vegetables (spinach, peas, courgette)

Allergies: gluten free, dairy free, soy free, peanut free.

What type of lentils to use?

There are many types of lentils and many online recipes suggest using red lentils. This is probably because they are split, skinless, and can have a sweet nutty flavour. To be honest, I went with what what was affordable and convenient – tins of brown lentils!

How can I replace egg?

I used egg as I wanted the protein but for an egg free alternative, you could pre-soak the chia seeds in 6 Tbsp boiling water for 15-20 minutes or use something like Orgran’s Egg Replacer.

Directions

  1. Put oven on to pre-heat to 180’C / 375’F. Grease your brownie tray (I use rice bran oil).
  2. Rinse lentils thoroughly. The lentils will need to be cooked and their cooking time is going to depend on what form you’re using (i.e. dried lentils will need to be simmered for 15-20 minutes).
  3. Put the kettle on to boil while you chop up the dates (the measurement of 1 cup is after they’ve been cut up).
  4. The dates need to be soaked in boiling water until soft. Personally, I took a big pyrex dish, put in my (rinsed) soft brown tinned lentils + my roughly chopped dates + a small amount of water. I then put it in the microwave on High for 2 minutes, stirred, and then put back in the microwave for another 2 minutes.
  5. Pour the hot date / lentil mix into a food processor and blend till smooth.
    • A metal blade is ideal for smoothness but then you’ll need to change to a plastic blade (or wooden spoon) for combining the rest; if you’re not worried about a perfect puree then you can just use a plastic blade throughout.
  6. Mix in sugar and maple syrup. Taste test for sweetness.
    • Note: instead of sugar, you could just use 1/3 cup maple syrup. The dates will also add natural sweetness.
  7. Mix in egg and oil.
  8. Mix in almond meal, rice flour, dutch cocoa, salt, baking powder, chia seeds, and any optional ingredients. (I went for green veggies, someone else might go for chopped walnuts).
  9. Bake for 30-35 mins.

The gluten free version comes out as a soft, fudgey, chocolate slice; with normal flour it will probably be higher and a bit firmer. Blind taste testing by neighbour was successful both for approval rating and not guessing the lentils.

Recommended topping: a spoonful of Nature’s Charm Coconut Chocolate Fudge Sauce. It tastes amazing while also being vegan, dairy free, and soy free.

Scones with Extra Goodness: Autism Mom

Enriched scones

Enriched scones

Miss 3 has a range of food allergies, intolerances, and sensory issues with food. To my great surprise, these scones were a massive hit with her. She will eat two of them for breakfast (or lunch) and prefers them without any kind of topping. They are light, fluffy, and tasty with only minimal amounts of sugar (so much healthier than store bought cake).

Her soy allergy means I have to do all our baking myself and she is now intolerant to  drinking milk but seems to cope okay if it’s baked or altered by probiotics (like yoghurt). She needs lots of calcium for her growing bones which is why this recipe is packed with dairy. The wheat germ helps to provide added protein (and is also a secret ingredient for bread and baking to help provide a soft, fluffy feel). The spelt and rice flour can be replaced by normal flour but for me it’s part of overall measures to have her on (a) a reduced gluten diet, (b) to have her grains as varied as possible, (c) to introduce as wide a range of macro and micro nutrients to her diet as possible.  Sometimes with autistic kids it’s about reinforcing the goodness in what they will eat rather than despairing about what they won’t eat!

Ingredients

DRY INGREDIENTS

  • 2 cups plain flour (strong flour also works)
  • 1/4 cup wheat germ
  • 1/4 cup superfine white rice flour
  • 1/2 cup wholemeal spelt flour
  • 2 Tbsp ground linseed (or LSA)
  • 6 tsp Baking Powder
  • 1/4 tsp salt
  • 3 Tbsp brown sugar (or honey, or maple syrup)

WET INGREDIENTS

  • 50-70g chilled butter
  • 1/2 cup (or 150g) natural or greek yoghurt
  • 1 cup water

Allergies: soy free, egg free, nut free.

Directions

  • Preheat oven to 200’C.
  • Sift the dry ingredients (the wheatgerm and linseed will mostly remain in the sifter and can then be poured in).
  • Grate in the chilled butter and rub the mixture till it resembles breadcrumbs.
    • Note: Grating is most important when making dumplings as the butter remains intact and melts during cooking; I do find it rubs in very quickly this way when making scones.
  • Make a well in the middle of the bowl and add yoghurt. Mix gently.
  • Add the milk (about 1/2 cup at a time) and mix. Add a little water if necessary.
  • Line a baking tray with non-stick baking paper. Use hands to gently roll and pat the scones.
    • Note: I find it immensely helpful to have a little bowl of rice bran oil to dip my fingers in so that the mix doesn’t stick to my hands. It also allows for a smoother finish to the scones.
  • Bake for 10 minutes @ 200’C. Check the scones; bake for up to another 5 minutes.
  • Allow to cool on a rack.

 

Variations

Star scones and Butterfly scones

Star scones and Butterfly scones

Butterfly scones

Butterflies, stars, cars, dinosaurs – whatever interests your child! Large plastic cookie cutters (i.e. the size of an adult’s palm) make wonderfully shaped scones that can help make these more appealing.

Blueberry and cream cheese scones

Blueberry and cream cheese scones

Blueberry and Cream Cheese scones

Add 1/2 cup of frozen blueberries and add wedges of firm cream cheese to the middle of the scone. (Miss 3 objected strongly to me combining ‘approved’ foods but I thought these were delicious!).

Feijoa Scones

Add 1/2 cup of thoroughly mashed feijoa pulp. Test the moisture / stickiness of the scones and add less milk if necessary.

Passionfruit Scones

Use passionfruit yoghurt (a good quality thick yoghurt like Puhoi or Piako). Consider drizzling passionfruit sauce or syrup on top.

Maple Syrup and Walnuts

Maple syrup has quite a mild taste so swap (and increase) the brown sugar for 5-6 Tbsp of maple syrup. Add 1/4 cup to 1/2 cup crushed walnuts. Consider adding a coffee icing.

Note: (1) Potential for nut allergy. (2) Great for adults but may not be suitable for toddlers (due to choking risk). (3) May not suit ASD kids due to the textural contrasts.