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).

Discover Colombia – how to make corn arepas

Arepa are one of the most popular foods in Colombia. They are often eaten every day and so versatile that they can be served as breakfast, lunch, or dinner. They might be served with rich Colombian hot chocolate; with soft fresh cheese; with guacamole or fresh tomato salsa; with prawns; the possibilities are endless!

There are many recipes for arepas and this is one variant 🙂

Ingredients

  • 1 cup milk
  • 2 Tablespoons butter
  • 1 cup fine cornmeal flour
  • 1/2 cup Colombian queso campesino, or queso doble crema, or shredded mozzarella.
  • 1/2 teaspoon salt
  • 1/2 cup frozen corn
  • Butter / rice bran oil for pan

All about corn flours

An important note for this recipe is that in Colombia they use a special arepa flour (masarepa) which is a precooked fine cornmeal. It can be sourced in New Zealand but it is a speciality item.

If you don’t have access to masarepa, you can use a gluten free substitute; you will need a larger quantity as it will not absorb the liquid in the same way. For instance, 1.5 cups Cornmeal Flour (not to be confused with NZ cornflour) and 1/2 cup gluten free baking flour.

Directions

  1. Warm the milk and butter (either in a pot or in a microwave).
  2. In a large mixing bowl, combine the warm milk (with dissolved butter) + cornmeal flour + salt + frozen corn + mozzarella. Mix until you have a dough-like batter.
  3. Let the batter rest for 30 minutes.
  4. Divide the dough into balls and then flatten.
  5. You can choose to: deep fry or lightly fry on a skillet / frying pan; give them a very light coating of oil and cook them in the air fryer (which I did); or even cook them in a panini press. The aim is to be golden crisp on the outside and cooked through. They are best served warm and are delicious eaten straight away.

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.

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 Answer – Easy Lasagne (low texture)

Yummy and Healthy Lasagne

ASD friendly Lasagne

This new recipe  was a breakthrough moment for me. The last two years have largely (by necessity) revolved around food from the point of view of food allergies and nutrition. I’m now finding myself needing to go a step further and think about recipes from a sensory point of view. Getting Miss 3 to eat meat and protein is an ongoing challenge; her soy allergy alone (especially because it extends to emulsifiers and vegetable oil) mean that I can hardly take her to a McDonalds in desperation and order her a cheeseburger. The secret to this recipe is minimising textures (and a food processor!)

She has until now mostly refused to eat mince (of various flavours and in various forms) although sometimes I’ll get lucky. She quite liked the process of making the Chinese Pork Koftas and it helped that I’ve found a soy & preservative free plum dipping sauce. I was over the moon when she actually ate this and asked for more!

Oh, and to any Italians reading this – I apologise. This recipe is not so much lasagne as it is one of those movies ‘inspired’ by a true life story. I know it would make the judges on MasterChef squirm but the main thing for me is getting a whole pile of nutrition into us simply and easily.

Easy Lasagne

Ingredients

  • 500g beef mince
  • Rice bran oil (for cooking)
  • Garlic powder
  • Salt
  • Onion flakes
  • Tomato Passata (400ml)
  • 1 x carrot (grated)
  • Bunch of silverbeet (finely chopped)
  • 400g tin of brown lentils (washed and drained)
  • Dry sheets of lasagna (as many as needed)
  • Parmesan cheese (grated)
  • Tasty or Colby cheese (grated)

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

Where’s the milk you say? I didn’t make a Bechamel sauce for this recipe for two reasons. One:  she had a sensory anxiety attack at the supermarket (damn those refridgeration unit motors!) so I had to abandon the shop and didn’t get the milk I needed. Two: sometimes when shooting for the stars, you need to aim for the moon first. I was concerned about having three different tastes / textures in a single dish.

Why not use fresh onion and garlic? Because she doesn’t like them (I do). If you’ve ever watched an adult with an aversion to onion try to remove each individual slippery sliver from their plate then you know it’s sometimes better to find a compromise and not sweat the small stuff.

How do I make this gluten free? There are gluten free lasagne sheets available (although they are pricey). For instance, Explore Cuisine do an Organic Green Lentil Lasagne.

Directions

  1. Brown the mince in a frying pan (or electric wok) with a little oil + garlic, salt, and onion.
  2. Add the tomato passata, carrot, silverbeet, and lentils. Simmer for 20-30 minutes on a low heat. Stir as needed.
  3. Grate in some parmesan cheese to taste.
  4. Let this very non-traditional beef ragu cool down for a bit and then blitz it in a food processor. It doesn’t need to be a smooth paste but it should become much more evenly textured (as seen in the photo).
  5. Layer the mince mix in your favourite lasagne dish (or dishes) alternating mince, the pasta sheets, grated cheese. Note: for the top layer of (dry) pasta you may want to add a few tablespoons of water every 10 minutes or so during cooking.
  6. Bake at 160’C for 3-40 minutes. Basically, you’re cooking the pasta and heating the mince. If you’re using a fresh pasta then it will probably cook quicker.

 

Tip: I liked the cheesy crunchy pasta topping and the textural difference on my plate of having both that and the soft pasta. Depending on the textural / sensory preferences of your ASD child, you may want to serve just one of those. I gave Miss 3 the soft pasta and the mince.

 

Flourless Banana Pancakes

Gluten Free Banana Pancakes & Raspberry Compote

Gluten Free Banana Pancakes & Raspberry Compote

Miss 2 has gone off porridge recently, which is a shame as it’s a cheap, healthy, and filling gluten free breakfast. I wondered how else I might coax her into eating oats and made up these beautiful banana pancakes – she loved them! The idea of including variations was actually inspired by her as she asked for them again and wanted to know if we could make Peanut Butter banana pancakes.

This an easy recipe to make up (for breakfast, snack, or dinner) if you have food allergies in your family. I’ve made it sometimes as Miss 2’s dinner when we’ve had a particularly trying day and we both need some comforting. It’s also a cheap and easy recipe to teach teenage boys to make when they get home from school – more nutritious than filling up on white bread!

Tip: There are two ways that you can make this recipe; you can make it with fork mashed bananas + rolled oats for a more rustic texture or use a food processor to blend the banana smooth + use oat flour. I like to do the latter as I have a little (non-motorised) beater that I use and happen to have oat flour in the cupboard (along with all a multitude of other flours).

Ingredients

  • 1 ripe banana (mashed)
  • 1/2c oats
    • Finely cut ‘quick cook’ porridge oats are best, or, oat flour.
  • 3 1/2T milk / almond or rice milk
  • Pinch salt
  • Pinch cinnamon
  • Optional: 1/4 tsp guar gum + 1/2 tsp Baking Soda
    • If you are using oat flour, this will provide a slightly lighter texture.

Tip: If cooking for celiacs make sure that the oats are certified as gluten free as it is possible for cross-contamination to occur if there are wheat fields nearby.

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

Variations

Directions

  1. Mix everything together well in a bowl (or food processor).
  2. Heat frying pan or skillet.
  3. Throw in some butter or neutral oil (like Rice Bran Oil), add a few tablespoons of pancake mix. Cook on both sides until golden brown.