Sri Lankan Breakfast Roti

 

Makes 10 helpings. These are warm and savoury; leaving out the onion & chilli they can be paired with jam or a chocolate spread instead.

Ingredients

  • 3c flour
  • 1c cool water
  • 1c dessicated coconut (soaked in water)
  • 1T neutral oil (I like rice bran oil)
  • 1/4c finely chopped onions
  • 1/4c finely chopped chillies (optional)

Directions

  1. In a large bowl, combine the flour, salt, oil, and soaked coconut. Add the cup of water slowly until a soft dough forms. If using chilli and onion, add these now. Be careful not to overwork the mixture.
  2. Form the dough into 10 balls of equal size. Gently roll the dough into shape. In an oiled pan, fry in high heat until both sides are brown. Be careful not to overcook (like I did!), it should be soft rather than hard.

Allergens: soy free, dairy free, egg free, peanut free, tree nut free.

Source: M. Tharaneetharan, World Concern, Sri Lanka.

Hearty Chicken Pumpkin Soup

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Hearty pumpkin chicken soup

 

This meal is wonderfully tasty, economical, and saves on time because you’re able to use the same equipment you’ve been using anyway to make the rotisserie style chicken.

Tip: You can also use the leftover chicken to make yummy gluten-free chicken nuggets.

Ingredients

  • Broth from rotisserie style chicken
  • Onion (from the rotisserie style chicken)
  • 1/2 Pumpkin
    • You can use a small whole pumpkin if you want; this soup is a good way to use a half pumpkin if you’ve just roasted the other half as part of the roast chicken meal.
  • Carrot
  • Celery
  • Zuchini
  • Any other vegetables that you have leftover from making the roast.
  • 400g tin of brown lentils (drained & rinsed)
  • Coconut milk or coconut cream
    • You can also try with cream, rice milk, or almond milk depending on what your household drinks. I personally like coconut milk as it has a naturally sweet and creamy taste.

 

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

 

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For sizing, I used half of this pumpkin.

 

Directions

  1. Finely chop the vegetables. This includes the whole onion that was inside the chicken while it was slow cooking!
  2. Once you’ve finished making your roast chicken meal (including the slow cooked corn on the cob if you’re making that), pop the veggies and lentils into the slow cooker. The chicken broth is all fresh and natural, not to mention already beautifully flavoured from the dry rub used on the chicken.
  3. Cook for an hour on High in the slow cooker. Check the flavouring and adjust seasoning if you wish. Add coconut milk until it’s achieved the level of creaminess that you prefer.
  4. Cook for another hour on High.
  5. You can leave the soup with a chunky texture if you want or blend (i.e. with a stick blender or in a food processor).

Making 3 meals out of one roast chicken

 

I  love this rotisserie style chicken recipe and that there’s the option to either simply slow-cook it (for a soft skin, beautifully flavoured, almost Hainanese style result) or to follow up the slow-cooker by placing the chicken under the grill to crisp up the skin.

The other wonderful thing about cooking the chicken in the slow cooker is that the chicken juices + the dry rub marinade create a beautiful chicken broth that you can then use to create yummy slow cooked corn on the cob to go with the roast. You can put whole carrots in the broth to cook as well (as opposed to roasting them with the other root vegetables).

That chicken broth can then stay in the slow cooker to form the basis of Meal #2 Hearty Chicken Pumpkin Soup. You can create a hearty pumpkin soup using more of the vegetables that you stocked up on to make the roast meal. The soup can largely vegetable based or you can include shredded chicken from the roast.

More of that roast chicken can be used to make Meal #3 Breaded Chicken Nuggets (gluten free). The same breading mix can also be used to fry up vegetables to accompany, like Kumara Fries or Zucchini Chips.

Flavourful Black Beans

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Flavoursome Black Beans on Rice

This is such a wonderful recipe free of all the top 8 allergens that is cheap, quick, and easy to make. It’s fantastic to have as a base recipe that can then be served with rice, tortillas, wraps, empanadas, quesadillas, or to make lunchbox pies.

Ingredients

  • 400g tin of black beans (rinsed)
  • Ham or bacon or pancetta (finely chopped)
    • Check ingredients carefully if you have food allergies, such as soy.
  • 1 diced brown onion
  • 2 tsp crushed garlic
  • 1T balsamic vinegar
  • 1T coconut amino acids (or soy sauce).

This is the base recipe; it’s delicious as is or you can vary it as desired by adding mince, diced chicken, chilli, peas & corn, celery, etc.

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

Directions

  1. Brown the onion and garlic in a frying pan.
  2. Add ham, balsamic vinegar, and coconut amino acids.
  3. Add black beans.
  4. Cook until hot. Can be served immediately.
    • If you have the time, lower the heat to minimum and slow cook for 20 minutes. This allows the flavours to simmer and the onion to caramelize.

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Creamy coconut pumpkin curry (dairy free!)

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Pumpkin and Yellow Split Pea Dahl

This delicious Pumpkin and Yellow Split Pea Dahl is creamy, sweet, and lightly spiced. It’s a wonderful balance of flavours, it’s cheap, it’s filling, it’s nutritional, and it’s easy to make. I’ve used a slow cooker for this recipie as it means you can prepare the vegetables ahead of time if you want and then just throw everything in so you can be occupied with other things while it’s cooking. It’s also wonderfully allergy friendly!

Ingredients

  • 60ml neutral oil (I like rice bran oil)
  • 1 chopped carrot
  • 1/2 chopped pumpkin (flesh only, skin & seeds removed)
  • 2 potatoes, diced.
  • 200g yellow split peas (soaked overnight in water)
  • 1/2c sultanas
  • 3T curry powder
  • 400g can coconut cream

You can substitute the pumpkin for butternut squash or kumara if desired.

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

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For sizing, I used half of this pumpkin.

Directions

  1. Put everything in the slow cooker and mix.
    • I suggest putting in half the can of coconut cream to begin with. You can then decide part-way through cooking if you want to add the other half. It will take longer for the full can to be fully absorbed but it does give a wonderful creamy flavour.
  2. Cook on high for 2-4 hours.
    • I added the second half of the coconut milk after two hours and switched it to warm after four hours.
  3. Eat on it’s own, with flatbread, or with rice. Add salt & pepper to taste.

Quick & Easy Breaded Kumara Fries (Gluten Free!)

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Gluten Free Breaded Kumara Fries

 

Ingredients

  • All purpose Gluten Free Breading mix
    • Remember this stores in the fridge for several months! Alternatively, you can halve all the ingredients if you’d prefer to make up a smaller amount.
  • Kumara (sweet potato)
  • Emulsifier (choose one of the following)
    • Egg (whisked)
    • 1/3c coconut milk + 1 tsp lemon juice
    • 1/3c rice milk + 1 tsp cider vinegar
  • Neutral oil.
    • I like rice bran oil personally and it has the advantage of a high smoke point.

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

Directions

  1. Whisk up your choice of emulsifier in one bowl.
  2. Pour your breading mix into a second bowl.
  3. Slice up the kumara into fries.
  4. Dip each piece of kumara into the wet mix and then coat it in the dry mix.
  5. Cook in batches in a neutral oil until golden and crisp. This took about 8-10 mins.
    • Don’t worry if you don’t have a deep fryer; I did a shallow/medium fry in the electric wok! Alternatively, bake in a preheated oven, @ 180’C, until golden and crisp. Turn once during baking. Generally this will take about 20-25 mins.

 

Quick & easy Breaded Zucchini Chips (Gluten free!)

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Quick & easy Breaded Zucchini Fries (Gluten free!)

 

Ingredients

  • Zucchini
  • All purpose Gluten Free Breading mix
    • Remember this stores in the fridge for several months! Alternatively, you can halve all the ingredients if you’d prefer to make up a smaller amount.
  • Optional: Parmesan powder.
  • Emulsifier (choose one of the following)
    • Egg (whisked)
    • 1/3c coconut milk + 1 tsp lemon juice
    • 1/3c rice milk + 1 tsp cider vinegar

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

Directions

  1. Whisk up your choice of emulsifier in one bowl.
  2. Pour your breading mix into a second bowl.
  3. Slice up the zucchini. Up to you whether you choose rectangles (fries) or circle (chips).
  4. Dip each piece of zucchini into the wet mix and then coat it in the dry mix. Place on a baking sheet.
  5. Bake in a preheated oven, @ 180’C, until golden and crisp. Turn once during baking. Generally this will take about 20-25 mins.

Handy tip: You can cook these in the oven at the same time as other parts of the meal (like the sausages and potato hashbrowns in the photo above!)

Marinated Mackerel (oven baked)

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Oven baked mackerel with roasted capsicum, kumara chips, and crisp green beans

Mackerel are a great tasty fish, packed with Omega 3, that are often cheaply priced if you can find them fresh or frozen at a fishmonger.  These lovely fishies were only NZ$1.30 / USD$0.95 each. They can be served whole to adults for a fancy and filling meal or picked off the bones to serve to toddlers (do be careful to remove the little bones as well as the spine before giving to little ones!).

Ingredients

  • Whole mackerel
  • Salt
  • Neutral oil (like Rice bran oil)
  • Crushed garlic
  • Optional: Cider
  • Fresh basil (finely chopped)
  • Thyme
  • Oregano
  • Fresh lemon

Allergy: soy free, dairy free, gluten free, peanut free, treenut free.

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Directions

  1. Make sure the fish have been well gutted and descaled; sometimes the fishmonger won’t have done a perfect job and you might need to do a bit more cleaning at home. Don’t worry too much if there are a few scales that are hard to get off  – they peel off easily once the fish is cooked (just remember to remove before serving!).
  2. Clean the fish thoroughly in cold water and pat down with salt (inside and out). Don’t use too much salt as you don’t want to over salt the dish.
  3. Using a sharp knife slice several slits along both sides of the fish.
  4. Mix up the marinade (oil, garlic, basil, thyme, oregano, and cider if you have it). Brush over the fish (inside and out) and pour into the pan.
  5. Cut up a fresh lemon. Make some thin wedges to put into the slits on the fish and some slices to put inside the cavity.
  6. Cover fish and marinade in the fridge for a couple of hours if you have the time.
  7. Preheat the oven to 200’C and bake the fish. Cooking time will depend on the size/thickness of the fish; these took about 20-25 minutes. Keeping the liquid in the pan helps the fish to cook quicker as it’s effectively braising.
    • If desired, you can flip the fish over after about 10 minutes. You can also grill for a few minutes at the end if you’d like crispier skin.

Avial (coconut curry)

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Avial with 4-grain rice

I found a big selection of vegetarian Indian meals at a bulk buy store recently which we can actually eat because they use rice bran oil and they declare every single damn ingredient that they use (for which I love Priya as only someone with food allergies in the family can). The idea of a shortcut in the kitchen or a kinda-almost-sorta takeaway was wildly appealing so I decided to give them a try. We’ve already tried their Shahi Paneer.

Avial is a “popular south Indian dish with select combination of cooked vegetables, coconut gravy, and choice of spice blend.” The vegetables are apparently potato, radish, ash gourd, snake gourd, carrot, yam, beans, onion, and chilli. The oil is declared as coconut oil and the ingredients appear to be soy free. Although the curry is primarily coconut based, it does contain curd so is not suitable for dairy free.

It was pleasant and mild although not the most appealing visually (and definitely didn’t look like the photo on the packaging!).

Allergies: soy free, egg free, peanut free, gluten free. Not suitable for dairy or tree nut (cashew).

Egg in a hole

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Eggs in a hole. Such an easy recipe but one I’ve only discovered recently.

Ingredients

  • Egg (can be gluten free bread)
  • Butter (or dairy-free spread)
  • Bread
  • Optional: Salt & Pepper to taste. Chopped chives. Grated cheese.

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

Directions

  1. Butter the bread and cut a rectangular window out of the middle.
  2. Heat frying pan (or skillet) and pop both pieces of bread in butter side down. Add a little butter into the ‘window’ and wait for it melt.
  3. Crack an egg into the ‘window’.
  4. Let it cook until the egg white has firmed up and then flip. Also flip your little cut out bread.
  5. Cook for a bit longer so the egg white is firm (you may want the yolk runny).
  6. Serve with any seasonings that you want. The cut out bit of bread is delicious and crunchy and can also be dipped into runny egg yolk.