This book is not a cookbook, but it does equip you with the information that you need to be able to make your own allergy-free recipes. In the Resources section (see Baking here) there are also some links to blogs and other books, which contain amazing allergy-free recipes that you can follow.
When I was going through the process of Zach being diagnosed with multiple food allergies, ease became all-important. I didn’t have time to be searching for allergy-free recipes. I needed to have some essential basic recipes available to me for everyday meals as well as the big celebration events in the year. To help get you started on some celebration baking and to make the first few years of life easier, this chapter contains a few recipes that work well and children love. These recipes are mainly dairy-, egg-, nut-and gluten-free and where they are not, alternatives have been suggested. Please check each recipe so that you know that it is safe for your child.
The recipes cover the occasions that you may celebrate with your child from Christmas to Easter and of course birthdays. I’ve also included a great cupcake recipe that can be adapted for any occasion given the right decoration, as well as some essential snack and lunchbox ideas.
Caution: Always read the labels of any ingredients each time that you buy them to double check for allergens.
Below are some ingredient substitutes which can be used to enable you to learn to cook allergy-free.
In the recipes below, I have tended to favour the use of egg replacer with xanthan gum as I found that it works well. However, do try the alternatives as each adds a different quality to the recipe.
For one egg:
Gluten-free flour, plus xanthan gum.
Sunflower seeds are a good replacement for peanuts or tree nuts in baking.
Serves 8–10
This is a delicious fruit cake, which can be made as a fruit loaf or styled into a Christmas cake. Please remember to check the ingredients of any edible decorations that you use on your cake for allergens.
200 g (8 oz) gluten-free self-raising flour
2 level tsp mixed spice
1 level tsp gluten-free baking powder
100 g (4 oz) dairy-free margarine
100 g (4 oz) soft light brown sugar
½ medium banana, mashed
2 tbsp substitute milk
100g (4oz) dried raisins
100g (4oz) dried cranberries
1 kg packet of ready-to-roll icing (I used Dr Oetker White Regal Ice Ready to Roll Icing)
Christmas cake decorations
Grease a loaf tin and line the bottom with baking parchment. Preheat the oven to 160°C/325°F/Gas mark 3. Sift the flour, spice and baking powder into a mixing bowl. Melt the margarine and sugar on a low heat and add to the bowl. Mash the banana with the milk and add that to the bowl. Add the fruit and mix well. Pour into the loaf tin. Bake in the oven for 1 hour or until a skewer comes out clean. Allow to cool in the tin before transferring to a wire rack.
For a Christmas cake, pour the mixture into a 23 cm (9 in) cake tin, cover with ready-to-roll white icing and decorate with Christmas decorations. I used Renshaw’s Ready to Roll icing. It is not suitable for nut allergy sufferers due to the manufacturing methods. The Co-Op brand is suitable but please check the label.
Prep Time: 10 mins
Cooking Time: 1 hr
Decorating Time: 10 mins
Total Time: 1 hr 20 mins
Makes up to 24 mini people, depending on the cutter size. Any unused dough can be kept in the freezer for up to one month. This is an easy recipe for gingerbread men, but you can experiment with any shapes you want. Add a ribbon and they become Christmas decorations to hang on the tree or gifts for your favourite people.
350 g (12 oz) gluten-free plain flour, plus extra for rolling out
1 tsp bicarbonate of soda
2 tsp ground ginger
1 tsp ground cinnamon
¼ tsp xanthan gum, plus a pinch
125 g (4½ oz) sunflower margarine
175 g (6 oz) light soft brown sugar
1 tsp Ener-G egg replacer
2 tbsp substitute milk
4 tbsp golden syrup
Writing icing
Cake decorations
Sift the flour, bicarbonate of soda, ginger and cinnamon into a bowl. Add the ¼ tsp of xanthan gum. Pour into the bowl of a food processor. Add the margarine and blend until the mix looks like breadcrumbs. Stir in the sugar. With a small hand whisk or fork combine the egg replacer, milk substitute and a pinch of xanthan gum until it is a thick consistency without lumps. Add the egg replacer mix and golden syrup to the food processor and pulse until the mixture clumps together. Remove the dough, wrap in clingfilm and leave in the fridge for 15 minutes.
Preheat the oven to 180°C/350°F/Gas mark 4 and line two baking trays with baking parchment. Roll the dough out to a 0.5 cm (¼ in) thickness on a lightly floured surface. Using cutters, cut out the gingerbread men shapes and place on the baking trays, leaving a gap between them. Use something with a rounded pointy end (I use the end of a whisk!) to carve eyes, a smile and a hole where you would like to thread a ribbon. The dough is quite fragile, so arrange the shapes on the baking trays carefully.
Bake for 12–15 minutes, or until lightly golden-brown. Leave on the trays for 10 minutes and then move to a wire rack to finish cooling. When cooled, decorate with the writing icing and cake decorations. Pile them together and tie with a ribbon, or thread your ribbon through the hole and hang on your tree.
Prep Time: 10 mins
Cooking Time: 15 mins
Decorating Time: 10 mins
Total Time: 35 mins
Serves 8–10
4 tsp Ener-G Egg Replacer
8 tbsp substitute milk
1 tsp xanthan gum, plus a pinch
300 g (10 oz) gluten-free self-raising flour
2 tsp gluten-free baking powder
300 g (10 oz) caster sugar
140 g (5 oz) Cookeen
140 g (5 oz) dairy-free margarine
1 tsp vanilla essence
Raspberry jam
Fresh berries
Icing sugar
Preheat the oven to 180°C/350°F/Gas mark 4. Line two 18 cm (7 in) cake tins with baking parchment. In a small bowl, hand whisk together the egg replacer, 8 tablespoons of milk and pinch of xanthan gum. Mix the flour, 1 teaspoon xanthan gum and baking powder. Add the egg replacer mix and the sugar and mix. Add the Cookeen (at room temperature), margarine, 6 tablespoons of milk and vanilla essence. Whisk on a medium speed until the mixture is creamy. Bake in the oven for 35–40 minutes. Remove from the oven and transfer to a wire rack to cool.
When the two sponge layers are cooled, spread one cake layer with jam and add the fresh berries. Place the other cake layer on top and gently press down. Add another thin layer of jam to the top of the cake and decorate with fresh berries. Dust with icing sugar.
Prep Time: 15 mins
Cooking Time: 40 mins
Total Time: 55 mins
Serves 8–10
280 g (10 oz) gluten-free plain flour
½ tsp xanthan gum
55 g (2 oz) cocoa powder
200 g (7 oz) caster sugar
1 tsp bicarbonate of soda
150 ml (5 fl oz) orange juice
150 ml (5 fl oz) cold water
240 ml (8 fl oz) sunflower oil
1 tsp vanilla essence
120 g (4 oz) dairy-free margarine
8 tbsp cocoa powder
Splash of substitute milk
Icing sugar
Preheat the oven to 180°C/350°F/Gas mark 4. Mix the dry ingredients in a bowl. Mix the wet ingredients in a separate bowl. Gradually add the wet to the dry ingredients, whisking as you add. Pour into an 18 cm (7 in) round cake tin.
Bake for 45–50 minutes until a skewer comes out clean. Allow to cool before icing.
Whisk the margarine, cocoa powder and splash of milk on a medium speed until the consistency is smooth and thick. Add icing sugar to taste and whisk on a medium speed. Remove the cake from the tin, allow to cool and use a spatula to smooth the icing over the cake.
Prep Time: 15 mins
Cooking Time: 50 mins
Total Time: 1 hr 5 mins
Makes 12 cupcakes
1 tsp Ener-G egg replacer
120 ml (4 fl oz) dairy-free substitute milk, plus 2 tbsp
½ tsp xanthan gum, plus a pinch
60 g (2 oz) dairy-free margarine
150 g (5 oz) caster sugar
20 g (1 oz) cocoa powder
40 ml (1½ fl oz) red food colouring
½ tsp vanilla extract
150 g (5 oz) gluten-free plain flour
½ tsp bicarbonate of soda
1½ tsp white vinegar
300 g (10 oz) icing sugar
20 g (1 oz) dairy-free margarine
1 tsp vanilla essence
Splash of substitute milk
Preheat the oven to 170°C/335°F/Gas mark 3. In a small bowl, combine the egg replacer with 2 tablespoons of substitute milk. Mix well and add a pinch of xanthan gum. Put the margarine and sugar into a bowl and whisk on a medium speed until light, fluffy and well mixed. Turn the whisk up to a high speed and add the egg replacer mixture. Whisk until well mixed. In a separate bowl, mix together the cocoa powder, red food colouring and vanilla extract to make a very thick, dark paste. Add this to the margarine mixture and mix thoroughly until evenly combined and coloured. Turn the whisk down to a slow speed and slowly add the 120 ml (4 fl oz) of substitute milk. Sift the flour in and ½ teaspoon of xanthan gum and whisk until everything is well incorporated. Turn the whisk up to a high speed and beat until you have a smooth, even mixture. Turn the whisk down to a low speed and add the bicarbonate of soda and vinegar. Whisk until well mixed, then turn up the speed again and whisk for a couple more minutes.
To make the icing, whisk the icing sugar and margarine together in a bowl on medium-slow speed until the mixture comes together and is well mixed. Turn the whisk up to a medium-high speed. Add the vanilla essence and splash of milk substitute. Continue until the icing is light and fluffy – at least five minutes. Spoon the mixture into 12 paper cases in a cupcake tray until two-thirds full and bake in the oven for 20–25 minutes, or until the sponge bounces back when touched. A skewer inserted in the centre should come out clean. Leave the cupcakes to cool slightly in the tin before turning out on to a wire cooling rack to cool completely. When the cupcakes are cold, spoon or pipe the icing on top.
Prep Time: 20 mins
Cooking Time: 25 mins
Total Time: 45 mins
Makes 8 biscuits
125 g (4 oz) dairy-free margarine
55 g (2 oz) caster sugar
180 g (6 oz) gluten-free plain flour
1 tsp substitute milk
Icing sugar, for sprinkling
Preheat the oven to 190°C/375°F/Gas mark 5. Whisk the margarine and sugar together until smooth. Stir in the flour and milk to get a smooth paste. Using your hands, knead the dough into a ball. Cover in clingfilm and place in the fridge for 30 minutes. Roll out to about 1 cm (½ in) thick and use a heart cutter to create heart-shaped biscuits. Bake in the oven for 20 minutes until pale golden brown. Transfer to a wire rack to cool. Sprinkle with icing sugar.
Prep Time: 40 mins
Cooking Time: 20 mins
Total Time: 1 hr
Makes 12 cupcakes
2 tsp Ener-G egg replacer
4 tbsp substitute milk
½ tsp and 2 pinches of xanthan gum
125 g (4½ oz) gluten-free self-raising flour
1 tsp gluten-free baking powder
125 g (4½ oz) caster sugar
125 g (4½ oz) sunflower margarine
Finely grated zest of 1 small lemon
1 tbsp substitute milk
300 g (10 oz) icing sugar
50 g (2 oz) sunflower margarine
Juice of 1 small lemon
1 pack of yellow fondant icing for the body and head
1 pack of orange for the beak and feet
1 pack of black for the eyes
Note: I used Renshaw’s Professional Ready to Roll Icing. It is not suitable for nut-allergy sufferers due to manufacturing methods. The Co-Op brand is suitable but please check the labels.
Preheat the oven to 180°C/350°F/Gas mark 4. Combine the egg replacer, 4 tablespoons of milk and 2 pinches of xanthan gum in a small bowl. Leave to one side. Sift the flour and baking powder into a mixing bowl, add the sugar and ½ teaspoon xanthan gum. Add the margarine and whisk. Grate the zest of one lemon into the mixing bowl and add a tablespoon of substitute milk. Add the egg replacer mixture and continue to whisk on a medium-slow speed, until the mixture comes together and is well mixed. Place the paper cases in 12-hole cupcake tray and fill to three-quarters full. Place in the oven for 20–25 minutes until a skewer comes out clean from the centre or until they spring back when gently touched.
To make the icing, whisk the icing sugar and margarine together in a bowl. Turn the whisk up to medium-high speed. Slowly add the lemon juice. Continue until the icing is light and fluffy – at least five minutes. Allow the cupcakes to cool, then transfer to a rack. Spoon the icing on the top.
To make the chicks, roll two balls of yellow icing, one slightly smaller than the other. Place the smaller ball on top of the larger one. Roll out the orange icing to a thin sheet and cut out three small triangles, one for the beak and two for the feet. Place the beak and feet in place then roll out two small black icing balls for eyes and attach. It may be necessary to use a bit of water to stick the icing together.
Prep Time: 15 mins
Cooking Time: 25 mins
Decorating Time: 15 mins
Total Time: 55 mins
Egg-free, dairy-free, nut-free and gluten-free
Makes 1 bunny
160 g (5½ oz) ‘free from’ dark chocolate
80 × 65 × 20 mm bunny chocolate mould (I bought mine from www.dennycraftmoulds.co.uk but others are available)
Gold foil (www.cakecraftshop.co.uk)
Red ribbon (www.cakecraftshop.co.uk)
Break the chocolate into a small glass or ceramic bowl. Place 5 cm (2 in) of water in to a small saucepan and bring to the boil. Place the bowl on top of the saucepan and on a medium heat allow the steam from the water to melt the chocolate. Once melted pour into the bunny mould. Place in the fridge overnight. Gently turn the bunny out of the mould onto a clean flat surface then carefully wrap in foil, taking care to smooth down the contours. Wrap a ribbon around the neck. Store in the fridge.
Prep Time: 15 mins, plus store in the fridge overnight
Decorating Time: 10 mins
Total time: 25 mins
Makes 4 pancakes
115 g (4 oz) gluten-free plain flour
2 tsp gluten-free baking powder
1 tsp caster sugar
270 ml (9 fl oz) soya or rice milk
2 tbsp water
2 tbsp sunflower oil, plus extra for cooking
Juice from 1 lemon
Caster sugar to sprinkle
Sieve the flour into a bowl or large jug. Add the baking powder and sugar. Gradually whisk in the substitute milk, water and oil to make a smooth creamy batter. Heat a little oil around a frying pan, then turn the heat down to medium and pour in roughly 3 tablespoons of batter. Once the batter has bubbled and set, flip the pancake over and fry the other side. Using a fork, juice one lemon and drizzle some over the pancake. Sprinkle with sugar to taste.
Prep Time: 10 mins
Cooking Time: 15 mins
Total Time: 25 mins
Makes 24 bites
225 g (8 oz) gluten-free pure oats (I use Bob’s Red Mill Pure Oats)
55 g (2 oz) dried fruit (I use cranberries and raisins but any will do)
55 g (2 oz) linseeds
170 g (6 oz) baking block or 85 g (3½ oz) dairy-free margarine
and 85 g (3½ oz) Cookeen
75 g (3 oz) muscovado sugar
2 tbsp Lyle’s black treacle
Preheat the oven to 180°C/350°F/Gas mark 4. Mix the oats, fruit and linseeds in a bowl. Place the baking block or margarine and Cookeen, sugar and treacle in a small saucepan and heat on a low heat, stirring continuously until melted. Add this to the bowl and mix well together with a wooden spoon. Line an 18 cm (7 in) square baking tray with baking parchment. Tip the mixture into the baking tray and press down firmly with a spoon until compact. Cook for 15–20 minutes until golden brown. Wait until cooled and cut into 2.5 cm (1 in) bite-sized pieces.
Prep Time: 10 mins
Cooking Time: 20 mins
Total Time: 30 mins
Serves 10–12
225 g (8 oz) gluten-free plain flour
1 tbsp gluten-free baking powder
3 tbsp Lyle’s black treacle
85 g (3 oz) dark brown, unrefined soft sugar
85 g (3 oz) dairy-free margarine
1 banana, mashed
150 ml (5 fl oz) substitute milk
Preheat the oven to 180°C/350°F/Gas mark 4. Combine the flour and baking powder in a large mixing bowl. Melt the treacle, sugar and margarine in a small saucepan on a low heat. Add the treacle mixture to the flour and combine with a wooden spoon. Add the banana and combine. Add the milk and mix well
Line an 18 cm (7 in) loaf tin with baking parchment. Pour the mixture into the tin and place on the middle shelf in the oven. Bake for 30 minutes or until a skewer comes out clean from the middle. Leave to cool before cutting into small slices.
Prep time: 15 mins
Cook time: 30 mins
Total time: 45 mins
Makes 12 cupcakes
1 tsp Ener-G egg replacer
120 ml (5 fl oz) plus 2 tbsp substitute milk
½ tsp xanthan gum, plus a pinch
50 g (2 oz) sunflower margarine
150 g (5 oz) caster sugar
20 g (1 oz) cocoa powder
½ tsp vanilla extract
150 g (5 oz) gluten-free self-raising flour
½ tsp bicarbonate of soda
1½ tsp white vinegar
300 g (10 oz) icing sugar
50 g (2 oz) dairy-free margarine
1 tsp vanilla essence
Splash of substitute milk
1 packet of dairy-free chocolate buttons
Preheat the oven to 170°C/335°F/Gas mark 3. In a small bowl, combine the egg replacer with 2 tbsp of substitute milk. Mix well and add a pinch of xanthan gum. Put the margarine and sugar in a bowl and whisk on a medium speed until light, fluffy and well mixed. Turn the whisk up to a high speed and add the egg replacer mixture. Whisk until well mixed. In a separate bowl, mix together the cocoa powder and vanilla extract to make a very thick, dark paste. Add this to the margarine mixture and mix thoroughly. Turn the whisk down to a slow speed and slowly add the 120 ml (5 fl oz) substitute milk. Slowly add the flour and ½ teaspoon of xanthan gum and whisk until everything is well incorporated. Turn the whisk up to a high speed and beat until you have a smooth, even mixture. Turn the whisk down to a low speed and add the bicarbonate of soda and vinegar. Whisk until well mixed, then turn up the speed again and whisk for a couple more minutes. Place the paper cases in a 12-hole cupcake tray, spoon the mixture into the paper cases until two-thirds full and bake in the oven for 15–20 minutes, or until the sponge bounces back when touched. A skewer inserted in the centre should come out clean.
In the meantime, to make the icing whisk the icing sugar, 50 g (2 oz) of margarine and vanilla essence together in a bowl on medium-slow speed until the mixture comes together and is well mixed. Turn the whisk up to medium-high speed. Slowly add the substitute milk and continue whisking until the icing is light and fluffy – at least five minutes. Leave the cupcakes to cool slightly in the tin before turning out on to a wire cooling rack to cool completely. When the cupcakes are cold, spoon or pipe the vanilla icing on top and decorate with dairy-free chocolate buttons.
Prep Time: 20 mins
Cooking Time: 20 mins
Total Time: 40 mins
Makes 18 cupcakes (eat some and freeze the rest!)
This is an all-round brilliant cupcake recipe from a blog called Sweet Rosie (www.sweetrosie.wordpress.com), which I have made gluten-free. It is the most delicious and versatile recipe. Decorate it however you choose to suit the occasion.
1 tbsp white wine vinegar
2 tbsp sunflower oil
240 ml (8 fl oz) substitute milk
230 g (8 oz) caster sugar
255 g (9 oz) gluten-free self-raising flour
1 tbsp gluten-free baking powder
½ tsp bicarbonate of soda
1 tsp vanilla extract
300 g (10 oz) icing sugar
50 g (2 oz) dairy-free margarine
Splash of substitute milk
Preheat the oven to 180°C/350°F/Gas mark 4. Combine the vinegar, oil and milk. Put everything else into the mixer bowl. Add the vinegar mixture. Whisk the ingredients on a medium speed. Fill the cupcake cases three-quarters full and put into the oven for 20–25 minutes until they spring back when gently touched or a skewer inserted into the centre comes out clean. Allow the cupcakes to cool, then transfer to a rack.
To make the icing, whisk the icing sugar and the margarine together in a bowl on a medium-slow speed, until the mixture comes together and is well mixed. Turn the whisk up to medium-high speed. Slowly add the substitute milk and continue whisking until the icing is light and fluffy, at least five minutes. Decorate the cupcakes if you wish.
Prep Time: 20 mins
Cooking Time: 25 mins
Total Time: 45 mins
It will be a rare occasion that you will leave the house for the day without a lunchbox for your child. These lunchbox ideas are designed to make lunchtime finger food slightly more interesting and tasty and to provide your child with healthy and varied lunches. They can be eaten cold or reheated. The recipes are all quite versatile so can be easily adapted to meet your child’s individual tastes and preferences. Some are ideas rather than recipes, designed to show you that despite allergies there are some tricks that can make your life easier and can stimulate your child’s imagination and sense of food being fun.
Makes 3 strips
INGREDIENTS
Olive oil
1 slice of gluten-free wholemeal bread
1 chicken breast cut into three strips
Place a glug of olive oil in a small bowl. Using your fingers, crumble 1 slice of bread into a separate bowl. If you want finer breadcrumbs, place the bread in a food processor and whizz. Slide each chicken strip through the olive oil to cover it.
Place each strip into the breadcrumbs, coating on both sides and pressing down on to the chicken to keep the breadcrumbs in place. Heat a griddle pan on a medium heat and cook the chicken strips on both sides until the chicken is cooked through and the coating is crispy. This should take about 20 minutes.
Alternatively, place the chicken strips on a baking tray and lightly cover with olive oil. Bake in a preheated oven at 200°C/400°F/Gas mark 6 for 20 minutes. Check that the chicken is white and well cooked throughout. The breadcrumbs should be golden brown.
Prep Time: 10 mins
Cooking Time: 20 mins
Total Time: 30 mins
Serves a family of 3–4
2 tbsp olive oil for breading the fish and 2 tbsp for greasing and drizzling
350 g (12 oz) skinless cod fillets (or other white fish)
2 slices of gluten-free wholemeal bread
Salt and pepper to season
Olive oil
500 g (17½ oz) polenta block
Salt and pepper to season
Preheat the oven to 200°C/400°F/Gas mark 6. Lightly grease a small baking tray with olive oil. Slice the cod fillets into strips approximately 2.5 × 7 cm (1 in × 3 in). Place the bread in a blender and pulse until the mixture is breadcrumb consistency. Season with salt and pepper and then place the crumbs on a plate. Pour 2 tablespoons olive oil into a small bowl. Take each cod strip and dip into the oil, then transfer to the bread bowl, turning the strips over and gently pushing the bread on to the fish until it is mostly covered. Place on the baking tray.
For the polenta chips, lightly grease a small baking tray with olive oil. Slice the polenta block into chip shapes approximately 1 cm (½ in) thick. Drizzle the chips with olive oil and season with salt and pepper. Bake in the oven, along with the fish for 20–25 minutes. Halfway through baking, move the fish and chips around the trays with a spatula to ensure even cooking.
Prep Time: 20 mins
Cooking Time: 25 mins
Total Time: 45 mins
Makes 10–12 pasties
100 g (3½ oz) Maris Piper potatoes, peeled and cut into chunks
100 g (3½ oz) carrots, peeled and chopped
100 g (3½ oz) tinned sweetcorn
2 tbsp olive oil
¼ tsp cumin seeds
1 onion, peeled and chopped
¼ tsp ground coriander
300 g (10½ oz) wholemeal gluten-free plain flour
2 tsp olive oil
6–7 tbsp water
Preheat the oven to 180°C/350°F/Gas mark 4. For the filling, boil the potatoes in a pan of boiling water for about 10–15 minutes, or until soft. Drain and roughly mash them. Meanwhile, bring another pan of water to the boil and cook the carrots for 5 minutes or until cooked. Add the sweetcorn and cook for a further couple of minutes. Drain and set aside. Heat the olive oil in a pan, add the cumin seeds and fry them until you start to smell them, then add the onion and continue to fry for 6–7 minutes until the onion is soft. Add the coriander, and the carrots and sweetcorn and continue to cook for a minute or two. Add this mixture to the mashed potatoes and mush together with your hands. This is easier to do if your hands are wet.
Put the flour, oil and 6–7 tablespoons of water into a bowl and mix well with your hands into a ball. Do not knead. Lightly flour a surface and roll out the dough until it is about 3 mm (⅛ in) thick. Using a circle pastry cutter, cut the pastry into circles of about 7 cm (½ in) diameter. Put approximately 1 tablespoon of the mixture into the centre of the circle, fold in half to make a package and pinch the edges together to seal. Repeat the process until all of the pastry has been used up. Place on a baking tray and put in the oven. Bake for 15–20 minutes, turning them once halfway through cooking until lightly browned.
Prep Time: 30 mins
Cooking Time: 20 mins
Total Time: 50 mins
Makes about 20
7 or 8 Maris Piper potatoes, peeled and chopped into small pieces
1 × 160 g (5½ oz) tin tuna in sunflower oil
1 medium onion, peeled and finely chopped
3 tbsp sunflower oil
1 tsp garlic powder
1 tsp ground ginger
Pinch of turmeric
½ tsp ground coriander
1 tsp ground cumin
2 tbsp water
Cook the potatoes in boiling water for 6–7 minutes or until soft. Drain and flake the tuna into a small bowl. Place the onion in a medium saucepan. Add 2 tablespoons of oil, and the garlic, ginger, turmeric, coriander and cumin and cook on a low heat until the onion is softened. Add 2 tablespoons water to the pan and stir. Turn the heat off. Once cooled, mash the potatoes. Allow all ingredients to cool, then combine the tuna, onion mixture and mashed potato into a doughy mixture in a bowl. Form into palm-sized flat discs in your hands and then gently roll out into a sausage shape. The key is to keep the kebabs small. Fry in 1 tablespoon sunflower oil, on a moderate heat, turning gently so all sides are cooked and golden brown – approximately 10 minutes. Remove from the pan, place on kitchen roll and allow to cool.
Prep Time: 30 mins
Cooking Time: 10 mins
Total Time: 40 mins
Makes enough to fill 6 cupcake cases
100 g (3½ oz) Thai sticky rice
180 ml (6 fl oz) water
120 ml (4 fl oz) coconut milk
Place the rice and water into a saucepan, Bring to the boil, then cover and simmer for 10–15 minutes until the water is absorbed. Add the coconut milk to the rice. Stir and set aside in the fridge for 30 minutes. Form into balls and place in colourful cupcake cases. If you are really creative, you could make all sorts of animal faces by adding decoration to the rice. Check out www.cozi.com/live-simply/lunch-box-envy for more inspiration.
Prep Time: 30 mins
Cooking Time: 15 mins
Total Time: 45 mins
Makes 4 cakes
1 × 213 g (7½ oz) tin of salmon
2 spring onions, finely chopped
1 tsp ground cumin
Handful of finely chopped fresh coriander
Salt and pepper to season
1 slice of gluten-free wholemeal bread
1 tbsp olive oil
Place the salmon in a mixing bowl and use your fingertips to find and remove any small bones. Add the onions, cumin and coriander and mix well.
Season to taste with salt and pepper. Whizz the bread into breadcrumbs by pulsing through a blender. Add the breadcrumbs to the mixture and combine.
Place a heaped teaspoon of mixture into your hands, shape into a ball about the size of a golf ball and then gently flatten into a round. Heat the oil in a frying pan and place the salmon cakes in the pan for 2–3 minutes each side until golden brown. Place on kitchen roll to cool.
Prep Time: 20 minutes
Cooking Time: 3 minutes
Total Time: 23 minutes
Makes 18 small burgers
2 tbsp rapeseed or olive oil
1 medium onion, peeled and finely chopped
1 garlic clove, peeled and finely chopped
500 g (17½ oz) minced lean beef or lamb
1–2 tsp chopped fresh thyme leaves
1–2 tsp chopped fresh mint leaves
Salt and pepper to season (optional)
Heat 1 tablespoon rapeseed or olive oil in a frying pan over a medium heat. Add the onion and garlic and gently cook until softened. Put the meat in a large bowl and add the thyme and mint leaves. Add the cooked garlic and onion. Add salt and pepper if you want to season. Mix well with your hands. Cover and place in the fridge for an hour.
Form the mixture into balls about the size of a small egg for a child’s burger. Squash them into a burger shape no more than 2 cm (¾ in) thick. Heat 1 tablespoon oil over a medium heat in a frying pan. Add the burgers and cook, turning until they are well browned with no pink in the middle.
Prep Time: 15 mins (plus 60 mins chilling time)
Cooking Time: 10 mins
Total Time: 25 mins (1 hr 25 mins, including chilling time)
Makes 18
1 large onion, peeled
2 garlic cloves, peeled
Small handful of fresh parsley
1 × 410 g (14 oz) tin chickpeas, drained and rinsed
1½ tsp ground cumin
1½ tsp ground coriander
2 tbsp gluten-free plain flour
3½ tbsp olive oil
Salt and pepper to season
Place 2 tablespoons of olive oil into a frying pan and heat on a medium heat. Finely chop the onion, garlic and parsley and place in a blender. Add the chickpeas, cumin, coriander, flour and remaining oil. Whizz together until well combined. Season to taste. Use a teaspoon to place a golf-ball sized amount in your hand. Roll it gently into a ball and place in the pan. Fry for 5–7 minutes until golden brown. Place on kitchen roll to cool.
Prep Time: 10 mins
Cooking Time: 7 mins
Total Time: 17 mins
Makes 4 mini pizzas
In this recipe I use shop-bought passata as it’s quick, easy and allergen-free. However please check the ingredients of the brand you buy.
300 g (10½ oz) gluten-free plain flour
1 tsp xanthan gum
1 tsp salt
2 tbsp olive oil, plus extra for drizzling
1 × 7 g sachet quick yeast (I used Doves Farm)
150 ml (5 fl oz) warm water
6–8 tbsp passata
Toppings of your choice
In a mixing bowl, combine the flour, xanthan gum, salt and 2 tablespoons of oil. Add the yeast. Mix with your hands while adding the water slowly until the dough is springy and non-sticky. You may not need all of the water, so do add it slowly a bit at a time. Flour a surface and then knead the dough for 5 minutes. Place the dough in a lightly oiled bowl. Cover the dough with olive oil, then cover the bowl with a clean tea towel and leave to rise somewhere warm for 30 minutes.
Preheat the oven to 200°C/400°F/Gas mark 6. Divide the dough into half and then half again. Roll the dough out thinly into rough circle shapes about 10 cm (4 in) in diameter on a lightly floured surface using a rolling pin. Lightly dust two baking trays and put the pizza bases on them.
For the topping, spoon 1–2 tablespoons of passata on to each base and add toppings of your choice, such as sweetcorn, cooked chicken, mushrooms, olives and substitute cheese. Drizzle with olive oil. Bake for 15–20 minutes until the base is cooked through.
Prep Time: 1 hr
Cooking Time: 20 mins
Total Time: 1 hr 20 mins
Makes 4 flans
This is a great flan base for whichever fillings you and your child prefer. Try salmon and cheese substitute, broccoli and tomato, or the fillings below.
225 g (8 oz) gluten-free plain white flour
115 g (4 oz) coconut oil, Cookeen or baking block
4 tbsp cold water
Passata
4 thin slices of beef tomato
4 black olives, sliced into circles
A handful of sweetcorn for each flan
4–6 fresh basil leaves, roughly torn
4 handfuls of grated dairy-free cheese, 1 handful for each flan
Black pepper to season
Drizzle of olive oil for each flan
Preheat the oven to 170°C/335°F/Gas mark 4. Place the flour in a mixing bowl and add the oil, Cookeen or Baking Block. Combine with a fork until the mixture is the consistency of large breadcrumbs. Add the water and combine with your hands into a dough. Cover with clingfilm and leave for 30 minutes. Grease 4 flan tins with substitute margarine.
Lightly cover a surface with flour. Divide the dough into 4 and roll each piece out until about 0.5 cm (¼ in) thick. Place each over a 7.5 cm (3 in) flan tin and trim the excess. Fork the base a few times. Spoon 2 tablespoons of passata onto the base, and add a slice of tomato, olives, sweetcorn, basil and then grated cheese. Season with black pepper and drizzle with olive oil. Repeat for the other tins. Place in the oven and cook for 20 minutes. Remove from the flan tins and allow to cool.
Prep Time: 45 mins
Cooking Time: 20 mins
Total Time: 1 hr 5 mins
Makes 4 mini tarts
225 g (8 oz) gluten-free plain flour
Either 100 g (4 oz) coconut oil or 50 g (2 oz) dairy-free margarine plus 50 g (2 oz) Cooken or alternative vegetable lard
4 tbsp cold water
8 tsp raspberry or blackcurrant jam
A punnet each of fresh raspberries, blueberries and blackberries Icing sugar
Add the flour and coconut oil or margarine and Cookeen to a mixing bowl. Combine roughly using a fork and then rub together using your fingers until the mixture looks like breadcrumbs. Stir in the sugar. Add the water a little at a time, combining it with your hands until you have a ball. Wrap in clingfilm and chill in the fridge for 30 minutes.
Preheat the oven to 200°C/400°F/Gas mark 6. Grease 4 × 7.5 cm (3 in) flan tins with substitute margarine. Sprinkle the work surface and rolling pin with a little flour then roll the pastry out to about 3 mm (⅛ in) thick. Cut out 4 circles and line the tart tins. Prick the base of each tart once with a fork and bake for 5 minutes. Remove from the oven, spoon a teaspoon of fruit jam on to the base then stick the berries on top. Top with another teaspoon of jam and return the tarts to the oven for 10 minutes, then cool on a rack before anyone is allowed to taste – the jam will be very hot! Dust with icing sugar to serve.
Prep Time: 10 mins
Cooking Time: 15 mins
Total Time: 25 mins
Serves 10
125 g (4½ oz) dairy-free margarine
150 g (5 oz) caster sugar
1 tsp vanilla essence
3 very ripe bananas
190 g (6½ oz) gluten-free self-raising flour
1 tsp gluten-free baking powder
30 ml (1 fl oz) substitute milk
2 tbsp runny honey
Preheat the oven to 170°C/340°F/Gas mark 3. Grease and line a 18 cm (7 in) loaf tin with baking parchment. Melt the margarine, sugar and vanilla essence in a saucepan on a low heat. Place the bananas in a bowl and mash with a fork. Put the flour, baking powder, milk, honey, mashed bananas and melted ingredients into a bowl and mix well. Pour into the tin. Bake for 40 minutes or until a skewer comes out clean from the centre of the loaf.
Tip: For a less bananary flavour, replace 1 banana with 2 tablespoons unsweetened applesauce.
Prep Time: 10 mins
Cooking Time: 40 mins
Total Time: 50 mins
Makes 12 muffins
All the muffin recipes are egg-free, dairy-free, nut-free and gluten-free. The muffins tend to stick to cases so I grease the muffin trays themselves and place the mixture straight in.
45 g (1½ oz) dairy-free margarine
50 g (2 oz) golden granulated sugar
225 g (8 oz) gluten-free wholemeal self-raising flour
1 tsp vanilla extract
100 ml (3½ fl oz) strawberry-flavoured substitute milk 140 g (5 oz) fresh ripe strawberries, washed and stalks removed
Preheat the oven to 200°C/400°F/Gas mark 6. Grease a muffin tray. Gently heat the margarine and sugar in a small saucepan until the margarine has melted. Do not let it simmer. Combine the flour with the margarine and sugar mixture in a large mixing bowl. Add the vanilla extract and mix well with a wooden spoon. Add the milk slowly and combine. Mash the strawberries with a fork or whizz in a blender, then fold into the mixture. Spoon the mixture to half fill each muffin mould. Bake in the oven for 20 minutes until a skewer comes out clean from the centre. Transfer to a wire rack and leave to cool.
Prep Time: 15 mins
Cooking Time: 20 mins
Total Time: 35 mins
Carrot and apple muffins (see here)
Makes 6–8 muffins
45 g (1½ oz) diary-free margarine
225 g (8 oz) gluten-free plain flour
1 tbsp gluten-free baking powder
45 g (1½ oz) light brown sugar
2 tbsp sunflower seeds
180 ml (6 fl oz) dairy-free milk
1 medium carrot
1 large apple
Preheat the oven to 200°C/400°F/Gas mark 6. Grease a muffin tray. Melt the margarine over a low heat in a saucepan. Combine the flour, baking powder and sugar in a bowl and mix well. Add the melted margarine and sunflower seeds and mix well, then add the milk and mix again. Peel and grate the carrot and the apple into the mixture in the bowl and mix well. Spoon the mixture into the muffin tray to just below the top of each mould. Bake for 30 minutes or until golden brown. Transfer to a wire rack and leave to cool.
Prep Time: 10 mins
Cooking Time: 30 mins
Total Time: 40 mins
Makes 12 muffins
225 g (8 oz) gluten-free plain flour
1 tbsp gluten-free baking powder
1½ tsp ground cinnamon
45 g (1½ oz) soft brown sugar
45 g (1½ oz) dairy-free margarine
2 apples, peeled and grated
60 g (2 oz) dried, unsweetened cranberries
180 ml (6 fl oz) substitute milk
Preheat the oven to 200°C/400°F/Gas mark 6. Grease a muffin tray. Sift the flour, baking powder and cinnamon into a mixing bowl. Add the remaining ingredients and mix well into a thick, wet dough. Spoon into the muffin tray to just below the top of each mould. Bake for about 20 minutes until light golden brown and firm to touch.
Prep Time: 10 mins
Cooking Time: 20 mins
Total Time: 30 mins
Makes 12 muffins
225 g (8 oz) gluten-free plain flour
1 tbsp gluten-free baking powder
1 tsp ground cinnamon
45 g (1½ oz) dairy-free margarine
2 tbsp golden syrup
200 ml (7 fl oz) substitute milk
2 medium-sized ripe bananas
Preheat the oven to 200°C/400°F/Gas mark 6. Grease a muffin tray. Combine the flour, baking powder and cinnamon in a bowl. Melt the margarine gently in a saucepan on a low heat. Grind the flaxseed using a coffee grinder or by hand with pestle and mortar. Add to the bowl. Mix the melted margarine, the golden syrup and milk in. Mash the bananas in a small bowl using a fork and add to the mixture.
Spoon the mixture into the muffin tray to just below the top of each mould. Bake for 30 minutes or until golden brown. Transfer to a wire rack to cool.
Prep Time: 10 mins
Cooking Time: 30 mins
Total Time: 40 mins
Makes 12–15 straws
50 g (2 oz) gluten-free self-raising flour
25 g (1 oz) dairy-free margarine at room temperature
80 g (3 oz) mature dairy-free cheese (I used Red Cheddar Style Cheezly but you could also use Vegusto)
Preheat oven to 200°C/400°F/Gas mark 6. Add all the ingredients to a mixing bowl. Use your hands to mix and knead the mixture together into one lump of dough. On a lightly floured surface, roll the dough out to about 1 cm (½ in) depth. Slice it into short straws, sized to fit your child’s lunchbox. Pinch them gently along the top and sides to form into a straw shape. Bake in the oven for 10 minutes until golden brown. The dough will freeze and keep for up to a month.
Prep Time: 10 mins
Cooking Time: 10 mins
Total Time: 20 mins
1 × 410 g (5 oz) tin chickpeas, drained and rinsed. Reserve the liquid in a separate bowl
1 tsp lemon juice
Glug of olive oil
1 garlic clove
½ tsp ground cumin
Chopped vegetables, such as carrots, cucumber and peppers to serve
Whizz all the ingredients together in a food processor, adding more oil or water from the chickpea tin for the right consistency. Serve with a variety of chopped up vegetables.
Makes 12 cookies
85 g (3 oz) baking block
85 g (3 oz) dark brown, soft, unrefined cane sugar
1 tbsp runny honey
85 g (3 oz) gluten-free white self-raising flour
85 g (3 oz) pure rolled gluten-free oats (I used Bob’s Red Mill)
1 tbsp substitute milk
Preheat the oven to 180°C/350°F/Gas mark 4. Place baking parchment on a baking tray. Heat the baking block, sugar and honey in a small saucepan on a low heat until melted and combined. Combine the flour and oats in a large mixing bowl. Add the saucepan contents to the flour and oats and combine. Add the milk and mix well. Using a teaspoon, spoon out some mixture into your hands, form into a ball and then flatten into a round shape, ideally the size of a 50p.
Place each round on to the tray, evenly spacing them. Place on the middle shelf of the oven and bake for 10 minutes. Allow to cool.
Prep Time: 10 mins
Cooking Time: 10 mins
Total Time: 20 mins
Makes 10 biscuits
140 g (5 oz) gluten-free, white plain flour
50 g (2 oz) caster sugar
50 g (2 oz) dairy-free white chocolate
85 g (3 oz) dairy-free margarine at room temperature
Juice of ½ lemon
Zest of 1 lemon
Preheat the oven to 180°C/350°F/Gas mark 4. Place baking parchment on a baking tray. Combine the flour and sugar in a large mixing bowl. Place the chocolate and margarine in a bowl and melt above a saucepan of boiling water. Once melted add this to the bowl and mix until combined. Fold the lemon juice and zest into the mixture. Using a dessert spoon, place a heaped amount of biscuit mixture onto the baking parchment. Repeat until the mixture is used, spacing the mixture evenly apart. Place the baking tray in the oven and bake on the middle shelf for 15 minutes or until they become slightly golden. Remove from the oven, place on a wire rack and allow to cool.
Prep Time: 10 mins
Cooking Time: 15 mins
Total Time: 25 mins
Makes 9 flapjacks
170 g (6 oz) baking block or 85 g (3 oz) dairy-free margarine and 85 g (3 oz) Cookeen
170 g (6 oz) light brown sugar
2 tbsp golden syrup (Lyle’s is gluten-free)
225 g (8 oz) gluten-free pure oats (I used Bob’s Red Mill Pure Oats)
25 g (1 oz) dried cranberries
25 g (1 oz) raisins
25 g (1 oz) linseeds
25 g (1 oz) sunflower seeds
Heat the oven to 180°C/350°F/Gas mark 4. Melt the margarine, sugar and syrup in a saucepan on a low heat. Mix the rest of the ingredients together in a bowl. Add the melted ingredients and mix well. Line the bottom of a 20 × 20 cm (8 × 8 in) baking tray with baking parchment and then grease with sunflower margarine. Place the flapjack mix in the baking tray and press down with a spatula to bring the mixture together. Score into 9 pieces with a knife. Bake in the oven for 25–30 minutes.
Prep Time: 15 mins
Cooking Time: 30 mins
Total Time: 45 mins
Now your child will never miss out when she hears the ice-cream van approaching. Fill ice-lolly moulds with fruit juices, ripe fruit that has been whizzed up and fresh fruit pieces for an additive-free, healthy, hydrating lolly for those hot summer days.
To separate flavours or make lollies more exciting, buy different mould shapes and experiment with freezing different sections. Try a traffic light lolly by freezing apple juice first, then orange and lastly raspberry.
Juices can also be made in a blender and poured into a mould to be frozen. Keep a supply of fresh fruit lollies in your freezer.
Freeze leftover gluten-free pasta or pasta bolognaise in tin foil for an individual portion. Remove from the freezer in the morning. Use only once and do not reheat more than once. Do not refreeze.
Use cookie cutters or buy sandwich cutters to make interesting shapes.
Boil a corn on the cob. Once cooled, slice an inch off the end to make a lunch box slice.
Cut off the small florets from a head of broccoli. Rinse them and then steam until soft. Alternatively, rinse and then microwave for 30 seconds.
A great tip that I learnt from a friend is to add lemon juice to chopped apple to prevent it browning in the lunchbox. It really does work!
Full of nibbly nutrients.
Use mini biscuit cutters for the cucumber shapes. And chop the cooked baby corn for crunchy finger food.
Popcorn is a fun lunchtime treat or snack for your child. Allergen-free and tasty, make it plain or add sugar or syrup. Add a handful of popping corn to a tablespoon of olive or rapeseed oil in a small saucepan. Place the lid on and heat until all the corn has popped.
A fun way to feed your child with healthy fruit as well as feeding her imagination. Cut an apple into quarters for the base of the boat and skewer the centre of each with a cocktail stick to make the mast. Thread a satsuma segment lengthways on to the cocktail stick to make the sail and top with a raisin to cover the cocktail stick point.
Slices of your child’s favourite fruits make a colourful, delightful dessert. Mango, pineapple, strawberry and banana slices work well, threaded on to a skewer and drizzled in honey.