Recipes for Coeliacs and Vegetarians

 

What does Lacto-Vegetarian Mean?

The lacto-vegetarian diet is a strict vegetarian diet that includes milk products. The recipes here contain no meat, fish or eggs or any particles of them whatsoever.

What is Coeliac Disease (Gluten Intolerance)

Coeliac disease used to be rare, but more and more doctors are beginning to recognize the disorder in their patients. It is a life-long inflammatory condition of the gastrointestinal tract caused by gluten, a protein in wheat, rye, oats, and barley. In a Coeliac, gluten damages the lining of the small intestine which greatly reduces the ability of the gut to absorb adequate nutrients from food. Gluten is found in virtually every processed product. Starches, stabilisers and emulsifiers are traditionally derived from wheat - the prime offender in terms of gluten content. It is used as a filler, binder, bulking agent and even in medicine and vitamin tablets. Therefore be exceptionally cautious about using them without first finding out the exact contents from the manufacturer or pharmacist. Being found in wheat, rye, oats, and barley, means that there are hundreds of food-types that will cause the gluten-intolerant problems. These include bread, croutons, biscuits, cakes, pancakes, pies, wheat flour, pasta, spaghetti, couscous, semolina, muesli, oats, malt, most bottled sauces, soy sauce, etc. It’s not a matter of quantity, all it takes is just one bread crumb to begin the reaction so one has to take great care about where the meal is being prepared.

What is Naturally Gluten-Free?

Many foods are naturally gluten-free as they do not contain any wheat, rye, oats, and barley. For example, all natural fruit and vegetables are gluten-free. However, once they are processed or used as ingredients in other foods, great care must be taken to ensure that wheat or other gluten-containing cereals have not been added in the manufacture. For example, glucose and dextrose is often derived from a gluten base.

A Gluten-Free Diet can be Exciting and Delicious!

Take the initiative to create and share recipes, to enjoy a variety of many delicious natural foods. A coeliac can eat all fresh fruits, fresh vegetables, vegetable fruits, e.g. avocado, cucumber, peppers and tomatoes, fresh nuts, lentils, rice, corn, polenta, potatoes, rice, rice cakes, rice noodles, rice spaghetti, etc. Always check the ingredients. Note: Distilled white vinegar uses grain as a starting material. Use cider, balsamic, or wine vinegar in food preparation if required.

Availability of Gluten-Free Foods

If you are particularly interested in gluten-free food, please note that the pasta ingredients listed here are available from Sainsbury’s in the United Kingdom. The only ingredients are corn and water. I have also seen some excellent products in the USA and South Africa. If you are coeliac, the simple rule is, check the ingredients!

What Can You Expect?

As you scroll down this page, wonderful, delicious recipes await you and most of them are very easy to prepare.

  • Beetroot and Goats Cheese Salad
  • Beetroot, Rocket and Feta
  • Butternut Bake
  • Chips - Easy and Healthy
  • Corn Conchiglie
  • Fava
  • Fennel Dish
  • Hash Brown Potatoes
  • Hummus (or Houmous)
  • Pasta a la Mon
  • Pasta Emmentala
  • Polenta
  • Potato Pie
  • Potato Rosti - Fried or Baked
  • Potato Vermicelli
  • Potatoes - Twice Baked
  • Pumpkin Bake
  • Rice-Flour Chapattis (Flatbreads)
  • Risottos
  • Left-Over Risottos
  • Spinach Sorcery
  • Sweet Potato Poltesco
  • Tofu - Dry Fried

SOUPS

  • Beet Borsch
  • Carrot Soup
  • Courgette Soup a la Mon
  • Leek and Pea Soup
  • Lentil Soup
  • Spicy Lentil Soup
  • Pea Soup
  • Potato Soup

SAUCES

  • Wonderful delicious variety of sauces
  • White Sauce




Beetroot and Goats' Cheese Salad

You'll need:

  • 3 cooked beetroot quartered.
  • Olive oil.
  • 1 tablespoon of white wine.
  • 1 pack of leafy salad.
  • Fresh thyme.
  • 200g goats’ cheese.
  • Freshly squeezed lemon juice.
  • Salt and ground black pepper.

What to do:

  • Drizzle the quartered beetroot with olive oil.
  • Grill the beetroot on a baking tray for three minutes.
  • Cut the goats’ cheese into 1cm slices and place over the beetroot.
  • Scatter with the thyme and season with pepper.
  • Drizzle with olive oil and grill for a minute until the cheese melts.
  • Put the leafy salad in a bowl and season with a mixture of olive oil and white wine.
  • Top the salad with the beetroot and cheese and serve hot.
  • Enjoy!

 

Beetroot, Rocket and Feta

You’ll need:

  • About 6 small raw beetroot.
  • 2 handfuls of rocket leaves.
  • Feta cheese.
  • Olive oil.
  • Freshly squeezed lemon juice.
  • Ground black pepper.

What to do:

  • Wash and peel the beetroot.
  • Keep small ones whole otherwise cut into small chunks.
  • Simmer gently or steam for about eight minutes until tender but still crunchy.
  • Leave to cool.
  • Mix the rocket leaves in a bowl with the beetroot and crumble the feta on top of it.
  • For variation, use halloumi or any other white cheese.
  • Dress with olive oil, a squeeze of lemon juice and a touch of black pepper
  • Mix gently and serve.
  • Enjoy.

 

Brinjal Bake

You’ll need:

  • 2 medium sized brinjals (also known as eggplants or aubergines).
  • 4 cloves of garlic, minced.
  • 5 tablespoons olive oil.
  • Salt.
  • Oregano.
  • 1 tablespoon of cider or wine vinegar.

 What to do:

  • Wash the brinjals and cut off the ends.
  • Do not peel.
  • Cut lengthways into half-inch slices.
  • Mix the garlic with the oregano, oil, salt and vinegar.
  • Paint the brinjal slices with this mixture and place under the grill.
  • Turn over when brown.
  • Enjoy.

 

Butternut Bake

You’ll need:

  • 1 butternut.
  • Salt to taste.
  • 2 tablespoons of butter.
  • Olive oil.
  • Cinnamon to taste.
  • Maple syrup.

What to do:

  • Cut the butternut into half-inch slices (without peeling).
  • Brush very lightly with oil and bake until tender (dark golden brown).
  • Serve with either butter and maple syrup or cinnamon.
  • Enjoy. 

 

Good Old Healthy Chips

You’ll need:

  • 4 large potatoes.
  • 2 tablespoons olive oil.

What to do:

  • Peel/leave unpeeled, the potatoes and cut into chips.
  • Dry on a tea towel or paper towel.
  • Place the chips in a bowl and toss well with two tablespoons of olive oil.
  • Place on baking trays leaving a gap between each chip.
  • Bake in a preheated oven 200°C or 400°F for 35 minutes until golden crisp.
  • Enjoy.

Variation:

  • Try this with sweet potatoes making the chip sizes twice as chunky. Delicious!

Corn Conchiglie

You'll need:

  • One packet of Sainsbury's freeform gluten-free Italian Corn Conchiglie.
  • Olive oil.
  • Fresh lemon.
  • 1 smallish avocado pear.
  • 2 chopped cloves of garlic.
  • 1 cup of peas.
  • Lettuce.
  • 3 medium sized tomatoes - chopped.
  • Cheese - grated parmesan or cheddar.
  • Salt and ground black pepper.
  • Herbs - your preference.

What to do:

  • Blend equal amounts of olive oil with freshly squeezed lemon juice, one clove of garlic, and one small avocado to make the sauce.
  • Mix the peas, tomatoes, one copped clove of garlic, basil, parsley and lettuce into a large bowl.
  • Place the pasta in a large saucepan of boiling water.
  • Add salt to taste and boil for about nine minutes - must be 'al dente' - firm but not hard.
  • Strain immediately and mix well into the prepared salad bowl.
  • Serve immediately into bowls and garnish with the cheese and sauce.
  • Enjoy.

 

Fava

You'll need:

  • 500 grams of yellow lentils.
  • 1 medium sized onion.
  • Lemon juice.
  • Olive oil.
  • Salt and pepper.

What to do:

  • Wash the lentils and place them in a saucepan.
  • Chop half the onion and add it to the lentils.
  • Add five cups of water and simmer over a low heat for about thirty minutes.
  • When soft remove from heat, stir or blend until creamy.
  • Add a good dash of olive oil and lemon juice and stir again.
  • Serve hot or cold garnished with olive oil, oregano, and chopped onion.
  • Enjoy.

 

Fennel Dish

You'll need:

  • 3 bulbs of fennel.
  • 3 cloves of garlic, minced.
  • 1 glass of white wine.
  • 2 tablespoons of butter.

What to do:

  • Cut the stalks off the fennel bulbs and save the green fluffy bits.
  • Slice the bulbs length-ways into quarter or half-inch slices.
  • Place in a baking dish.
  • Mix the garlic with the fennel chunks and fluffy fennel bits.
  • Add the wine.
  • Add the butter.
  • Cover and bake for thirty minutes.
  • Enjoy.

Hash Brown Potatoes

 You'll need:

  • 3 average sized potatoes.
  • 1 green pepper.
  • 1 small bunch of parsley.
  • 2 tablespoons of butter.

What to do:

  • Chop and drop the potatoes through the hole in the lid of a blender onto the revolving blades.
  • Add the green pepper and parsley in the same way.
  • Melt the butter in a frying pan.
  • Spread the ingrdients evenly over the bottom of the pan.
  • Cover and cook over a low heat for about twelve minutes until the bottom is brown and crisp.
  • Enjoy.

 

Hummus (or Houmous)

You'll need:

  • 3 tablespoons of tahini.
  • 1 400g tin of chick peas.
  • 1 clove of garlic, crushed.
  • Juice of two lemons.

What to do:

  • Heat the chickpeas.
  • Add garlic, salt, lemon juice and blend.
  • Thin with cold water if required.
  • Garnish with olive oil and parsley.
  • Enjoy as a dip or combination with other foods.

Pasta a la Mon

You'll need:

  • One packet of gluten-free pasta.
  • Olive oil.
  • A few cloves of garlic.
  • LOTS of fresh basil.
  • Diced goats' cheese.
  • 2 chopped tomatoes.

What to do:

  • Cook the pasta until 'al dente' and the drain the water.
  • Place the olive oil, garlic and basil in a pan and season with salt and pepper.
  • Heat until the basil begins to sizzle.
  • Break up and stir in the goats' cheese and tomatoes and heat until the cheese begins to soften.
  • Spoon the basil, cheese and tomato mixture onto the pasta and fold together.
  • Either serve immediately or place in the oven to make it a bit more crunchy.
  • Enjoy lots.

Pasta Emmentala

You'll need:

  • One packet of gluten-free pasta.
  • Purple sprouting broccoli or tender broccoli spears.
  • Finely chopped garlic.
  • Dry white wine.
  • Corn flour.
  • Grated emmental cheese.
  • Olive oil.
  • Cherry tomatoes.
  • Salt and pepper.

What to do:

  • Cook the pasta.
  • Trim the broccoli and cut into short lengths.
  • Add the broccoli to the pasta for at least five minutes of cooking time.
  • Place the garlic and wine in another pan and gently bring to the boil.
  • Blend the corn flour with enough water to make a smooth paste.
  • With the wine over a very gentle heat, add the cheese a little at a time whilst stirring.
  • Stir in the corn flour paste and cook gently for five minutes or until smooth.
  • Season and kleep over a very low heat.
  • Heat the oil, add the tomatoes and cook over a fairly high heat until it begins to soften.
  • Drain the pasta and the broccoli, toss with the tomatoes and tip into a warm dish.
  • Pour the cheese sauce over the pasta and broccoli.
  • Place under a grill if you like a crunchy topping.
  • Serve and enjoy.

Thank goodness for Polenta!
Thank goodness for Polenta!

Polenta

Polenta is a coarsely cooked, ground maize meal. It is a wonderful alternative to pasta, rice, or mashed potato and is especially popular in the north of Italy (and in my household). It is available all over the world and is relatively inexpensive. Be sure to get the packet of Instant or one to three-minute ploenta which has been pre-cooked.

There are so many different ways of making polenta including as a breakfast porridge, as a thick delicious accompaniment to all vegetables and sauces, gravies, etc., or even as bread or baked toast-like squares, rounds, or fish-finger style. Instructions for use can be found on the packaging.

You'll need:

  • 1 packet of instant polenta (pre-cooked).

What to do:

  • Boil water in a saucepan, approximately four times water to one part polenta - depending upon how thick you want it.
  • Take the water off the heat (it sputters when you add the polenta).
  • Slowly pour the polenta into the water whilst stirring with a spoon.
  • Reduce the heat, cook for a few minutes and then let stand for a few minutes.

For Breakfast:

  • For a breakfast porridge stir much less polenta into the water until you get a nice soft consistency.
  • Serve in a bowl with honey, milk, yoghurt, etc.

Rice, Potato, or Pasta Substitute:

  • For a lovely thick consistency, add less water or more polenta.
  • This can be served as it is or with cream, mascarpone, fresh tomatoes, mushrooms, vegetables, or any of the sauces described towards the end of these recipes.

Baking, Frying, Grilling:

  • After letting the polenta cook on a low heat for five minutes, scoop it out and press it into a lightly olive-oiled shaped container such as a bread tin.
  • Leave the polenta for 30 minutes, or place it under a grill (lightly oiled if you prefer) for 10 minutes and then let it cool for 20 minutes.
  • Shake the polenta loaf from the container which should now be pretty firm.
  • Cut into fingers, rounds, slices, etc.
  • These can now be baked - place in an oven until brownish.
  • Grilled - place under a hot grill until golden brown.
  • Fried - in a very light oil.

Extra Flavour:

Add any or all of the following once you take the pot off the heat and stir in before it begins to set:

  • Butter.
  • Parmesan cheese.
  • Garlic.
  • Olive oil.
  • Salt and/or pepper.
  • Small bits of sun-dried tomatoes.
  • Parsley.
  • Sage.
  • Rosemary.
  • Etc.

Potato Pie

This has got to be the easiest, one of the tastiest, and also one of the most useful dishes to make. It can be kept in the refrigerator and is delicious cold so it's ideal to take to work for very quick healthy, delicious meals. It is useful for feeding quite a few people or can easily be kept and reheated as fast, warm meals for one.

You'll need:

A selection of your favourite vegetables cooked or steamed very lightly to ensure crunchy textures and cut into different sized chunks and slices. For example:

  • Pumpkin.
  • Butternut.
  • Mushrooms.
  • Broccoli.
  • Spinach.
  • Raw carrots.
  • Green beans.
  • Peas - raw or frozen.
  • Cauliflower.
  • Artichoke hearts.
  • Brussel sprouts.
  • Cabbage.
  • Celery - raw.
  • Garlic.
  • Onion.
  • Etc. etc.

Flavoured with:

  • Danya (coriander leaves).
  • Olive oil.
  • Sage.
  • Oregano.
  • Marjoram.
  • Basil.
  • Paprika.
  • Halloumi cheese.
  • Goats cheese.
  • Salt to taste.
  • Lemon juice and olive oil.
  • etc.

What to do:

  • Make a large amount of mashed potatoes by boiling the potatoes in their skins.
  • Once soft, mash them together with your favourite seasoning. This will form the 'pastry' that covers the bottom, top and sides of your pie.
  • Layer the bottom and sides of an oven-suitable dish with about half-an-inch of the compressed potato.
  • Place your selection of vegetables and herbs on top of the potato in varying layers.
  • After adding layers almost to the top of the dish, cover the top of the vegetables with another half-inch of mashed potato.
  • Place under a grill until the top is a crispy, golden brown and enjoy.

 

Potato Rosti - Fried

You'll need:

  • A few potatoes.
  • 1 finely chopped onion.
  • 1 clove garlic - chopped.
  • A small bunch of chives - chopped.
  • Butter.
  • Olive oil.

What to do:

  • Peel and then grate the potatoes on a coarse grater.
  • Sauté the onion and garlic in butter until the onion is transparent.
  • Add the garlic.
  • Place the potato, chives, garlic, onions, and melted butter in a bowl.
  • Mix it all together really well.
  • Press flat and shape into rostis by using round shape-cutters.
  • Fry the rostis in olive oil for a couple of minutes on both sides until golden brown.
  • Enjoy.

 

Potato Rosti - Baked

 You'll need:

  • A few potatoes.
  • 1 finely chopped onion.
  • 1 tablespoon of olive oil.
  • Freshly ground black pepper.
  • Salt.

What to do:

  • Preheat the oven to 220 degrees centigrade.
  • Parboil the potatoes for 10 minutes.
  • Grate the potato and onion into a bowl, add the oil, salt and pepper and mix well.
  • Spoon the mixture into round patty shapes into a well-greased baking tray.
  • Bake for about twenty minutes or until the top of the rosti is crispy.
  • Serve immediately and enjoy.

 

Potato Fritters

You'll need:

  • A few potatoes.
  • Butter.
  • Oil.
  • Salt.

What to do:

  • Peel and then grate the potatoes finely.
  • Place in a bowl and add salt.
  • Heat the oil in a frying pan.
  • Add the butter and put in three tablespoons of the potatoes.
  • Flatten them with the back of the spoon into small fritters.
  • Fry for about eight minutes until both sides are golden brown.
  • Enjoy.

For variety:

  • Add cheese.
  • Use sweet potato or a mixture of both.
  • Add your favourite spices.

 

Potatoes - Twice Baked

You'll need:

  • 1 large potato per person.
  • Butter.
  • Milk.
  • Salt and ground black pepper.
  • Grated cheddar cheese.
  • Fresh thyme.

What to do:

  • Preheat the oven to baking temperature.
  • Wash and pierce the potatoes.
  • Bake on a baking sheet for about an hour or until tender.
  • Cut off the tops of the potatoes and scoop out the insides and place in a bowl.
  • Add butter, milk, salt, pepper, and thyme and mash together.
  • Put the stuffing back into the potato skins and top with grated cheese.
  • Return the potatoes back in the oven to warm and melt the cheese.
  • Enjoy.

For variety add:

  • Add paprika.
  • Hot paprika.
  • Broccoli.
  • Grated emmental cheese.
  • Grated parmesan cheese.
  • Grated Danish mozzarella cheese.
  • Pieces of brie cheese.
  • Pieces of goats' milk cheese.

 

Pumpkin Bake

You'll need:

  • Sliced pumpkin.
  • Butter or olive oil.
  • Salt.
  • Cinnamon.
  • Maple syrup.

What to do:

  • Cut the pumpkin into large slices.
  • Coat with a mixture of butter or oil and cinnamon and bake until tender.
  • Serve with either butter and maple syrup or cinnamon.
  • Enjoy.

Rice Flour Chapattis (flatbreads)

 You'll need:

  • Brown rice flour.
  • Water.
  • Salt.

What to do:

  • Blend one cup of brown rice flour with a cup-and-a-half of water, and salt to taste.  Ensure that the consistency is just 'runny' but not too runny.
  • Wait ten minutes to let the flour absorb the water before double checking the consistency.
  • Pour a thin layer of the batter into a non-stick frying pan.  Don't use oil or anything else to grease the pan.
  • After a few minutes the mixture will harden and dry on the top.  Turn it over for another few minutes until it becomes a light golden brown.
  • Let it cool and then treat it as a pita bread and fill it with anything!  Steamed broccoli, cauliflower, spinach, mushrooms, avocado, tomato, onion, etc. etc.

 

Risottos

You'll need:

  • ½ cup white wine
  • ¼ cup grated parmesan cheese
  • 4 cups of broth
  • Salt and pepper
  • 2 tablespoons butter
  • 2 tablespoons olive oil
  • ½ onion - diced
  • 2 cloves garlic - diced
  • 1 cup of Arborio rice
  • Any variety of vegetable, herb, etc (see below).

What to do:

  • Heat and simmer the stock and keep warm on a low heat.
  • Add the olive oil to another pan on a low to medium heat.
  • Add the onion and sauté until translucent (don’t allow to brown).
  • Add the garlic and stir gently.
  • Add the rice and stir gently for three minutes until each grain is well coated.
  • Add the seasoning, salt and pepper.
  • Add the wine and stir gently until absorbed.
  • Add a ladle of the broth and continue stirring gently until absorbed.
  • Repeat using all the broth or until it can’t absorb any more (approx. 15 minutes).
  • Add your choice of vegetables, seafood, etc. and continue stirring.
  • Remove from the heat and fold in the butter and grated parmesan cheese.
  • Garnish with parsley or coriander leaves.
  • Put a lid on the pan and allow to stand for two minutes.
  • Serve and enjoy.

Varieties

Any of the following cooked foods can be added when the last of the broth is being used. When adding a puree such as pea or pumpkin, add only when all the stock has been absorbed.

Vegetables: any single or mixed vegetables including diced carrots, tomatoes, courgettes,

squash, peas, pumpkin, butternut, broccoli, spinach, artichoke hearts, etc.

Mushrooms: any single or mixed variety of mushrooms.

Peas: a rough puree of blended peas added once all the stock has been absorbed.

Pumpkin: a puree of cooked, diced pumpkin added once all the stock has been absorbed.

Herbs: any mixture.

Cheese: any mixture.

Risotto needs to be nice and soft but with a slight bite. If the centre of the rice kernel is not white, then it has been overdone and is will be far too stodgy rather than deliciously creamy.


Left-Over Risotto

Leftover risotto is good news. Risotto cakes are best when made from day-old, chilled risotto.

You'll need:

1 cup or more of cooked and chilled risotto.

What to do:

  • Warm a little butter and olive oil in a non-stick pan.
  • Form the risotto into small balls and then flatten to make cakes.
  • You might want to add a cube of your favourite cheese into the centre of the risotto ball.
  • Cook for approximately 10 minutes on each side until a golden crust forms.
  • Serve hot.


Spinach Sorcery

You'll need:

  • 1 very large bunch of spinach.
  • 5 cups of water.
  • Juice of one large lemon.
  • Olive oil - a half cup.
  • Salt and herbs to taste.

What to do:

  • Cook the spinach until tender.
  • Leave about one cup of water in the pan.
  • Add the lemon juice, olive oil, herbs, salt and serve.
  • Enjoy.

 

Sweet Potato Poltesco

 You'll need:

  • 1 large onion - sliced.
  • 2 cloves of garlic - chopped.
  • A smallish tub of double cream.
  • Lots of fresh Rosemary.
  • A few sweet potatoes - peeled and sliced.
  • Danish mozzarella - chpped (and keep some for grating).
  • Parmesan - grated (optional).

What to do:

  • Fry the onion until soft.
  • Stir in the chopped garlic.
  • Place the cream and Rosemary into a pan and bring to a simmer.
  • Add the sweet potatoes and stir well.
  • Let it return to simmering point and then remove from the heat.
  • Stir the onions into the sweet potatoes and add the chopped mozzarella.
  • Season and then spoon the mixture into an ovenproof dish.
  • Lay the potatoes flat and add the grated mozzarella or parmesan.
  • Bake in the oven for about fifty minutes or until the potatoes are tender and golden brown.
  • Serve with a mixed salad.
  • Enjoy.

 

Tofu - Dry-Fried

What you'll need:

  • Slices of tofu.

What to do:

  • Heat a good quality frying pan.
  • When the pan is hot, add the tofu and press down so that it makes maximum contact with the pan.
  • When the bottom of the tofu becomes golden bown flip the slices for another few minutes.
  • Serve and enjoy.

SOUPS

 

Beet Borsch

You'll need:

  • 2 cups of raw, diced beetroot.
  • 2 tablespoons of honey.
  • 1 cup of water.
  • Juice of one small lemon.
  • Salt.
  • Baby potatoes.
  • Chives.

What to do:

  • Blend the beetroot with the water, salt, honey and lemon juice.
  • Serve hot or cold.
  • Garnish with sour cream and chives.
  • If served cold, add small, very hot potatoes.
  • Enjoy, it's delicious!!

 

Carrot Soup

 You'll need:

  • 1 bunch of chopped carrots - about 1kg.
  • 2 stalks of chopped celery.
  • 2 cups of water.
  • 1 cup of white sauce (see the very last recipe in this section).

What to do:

  • Boil the water and cook the carrots and celery.
  • Blend it all together.
  • Add the white sauce and simmer for five minutes.
  • Garnish with yogurt or cream.
  • Enjoy.

 

Courgette Soup a la Mon

You'll need:

  • Olive oil or butter.
  • About two pounds of thickly sliced courgettes.
  • 2 cloves of garlic - chopped.
  • Salt and ground black pepper.
  • Double cream (optional).
  • Grated Parmesan cheese.
  • Lots of freshly chopped basil.
  • Lots of freshly chopped parsley.
  • One litre of vegetable stock (I use Kallo, Yeast Free, Gluten-free Vegetable stock cubes - available in the UK.

What to do:

  • Heat the oil or butter.
  • Add the courgettes and garlic and sauté until golden - about thirty minutes.
  • Stir in the stock, add salt and pepper and bring to the boil.
  • Blend.
  • Return to the pan and add the cream, cheese, parsley and basil.
  • Stir until the cheese melts but do not boil.
  • Ladle into bowls and garnish with cheese and chopped basil or parsley.
  • Enjoy.

 

Leek and Pea Soup

 You'll need:

  • 1 large chopped leek.
  • 2 cups of peas.
  • 2 cloves of garlic.
  • 2 tablespoons of olive-oil.
  • Salt.
  • Half teaspoon of cumin.
  • 1 teaspoon of coriander.
  • Cream - optional.

What to do:

  • Cook the leek in 4 cups of salted water until tender.
  • Add the peas, garlic, coriander and oil.
  • Blend.
  • Simmer for ten minutes.
  • Add cream and blend as a variation.
  • Enjoy.

 

Lentil Soup

You'll need:

  • 1 cup of cooked lentils.
  • 1 cup of peas.
  • 1 onion - finely chopped.
  • 3 tablespoons of butter or oil.
  • 2 cloves of garlic - finely chopped.
  • Juice of one small lemon.
  • 4 cups of water.
  • Salt.

What to do:

  • Sauté the onion in butter.
  • Add the lentils and water and simmer until the lentils are tender.
  • Add the peas and your favourite seasonings and bring to the boil again.
  • Stir in the juice of one small lemon and serve hot.
  • Enjoy.

 

Spicy Lentil Soup

You'll need:

  • 1 cup of cooked lentils.
  • 2 onions - finely chopped.
  • 5 tablespoons of butter or oil.
  • 2 cloves of garlic - finely chopped.
  • 1 red chilli - finely chopped.
  • A small piece of ginger - finely chopped.
  • Half a teaspoon of cumin.
  • 1 teaspoon of coriander.
  • Quarter cup of parsley.
  • Salt.

What to do:

  • Cook the lentils in 4 cups of salted water.
  • Sauté the onion in butter and then add the ginger, garlic, cumin, coriander and chilli.
  • Fry for a further three minutes.
  • Transfer the fried mixture to the lentils.
  • Simmer for ten minutes.
  • Garnish with parsley.
  • Enjoy.


Pea Soup

You'll need:

  • 2 cups of peas - fresh or frozen.
  • 1 small onion - finely chopped.
  • 1 clove of garlic - finely chopped.
  • 4 cups of water.
  • 4 tablespoons of butter or oil.
  • Quarter cup of cream.
  • Salt and pepper.

What to do:

  • Heat the oil in a large saucepan.
  • Add the onions and sauté for one minute.
  • Add the garlic, peas and water.
  • Bring to the boil.
  • Add the salt and continue cooking on low heat until the peas are tender.
  • Add the cream and mix well.
  • Enjoy.

Potato Soup

You'll need:

  • Six large potatoes.
  • 2 large onions - chopped.
  • 2 celery stalks - chopped.
  • 1 large carrot.
  • 2 cups of milk.
  • 1 cup of sour cream.
  • 2 tablespoons of butter.
  • Salt.
  • Cayenne pepper.
  • Thyme.
  • Parsley.

What to do:

  • Sauté the onions in butter until tender.
  • Add the celery and carrot.
  • Chop the potatoes and add them to the pot.
  • Add the salt, cayenne pepper and a pinch of thyme.
  • Add just enough water to cover the vegetables.
  • Cook over a low heat until tender.
  • Add two cups of milk and one cup of sour cream.
  • Blend.
  • Serve garnished with a little parsley and enjoy.

 

SAUCES

You'll need the following basic components:

  • Cold-pressed olive oil.
  • Fresh lemon juice.

What to do:

Blend equal amounts of olive oil with freshly squeezed lemon juice.  Use this as a base for many delicious sauces.  You can add any of the following to create some magical tastes:

  • Avocado.
  • Tomato.
  • Spinach.
  • Herbs.
  • Spices.
  • Salt and pepper.
  • Brussels sprouts.
  • Broccoli.
  • Apple cider vinegar.
  • Coriander leaves.
  • Spring onion.
  • Courgettes.
  • Sanchi gluten-free tamari soy sauce - available in the UK.
  • Try any food, it almost always works.

 

White Sauce

You'll need:

  • 2 tablespoons of butter.
  • 1 tablespoon of corn flour.
  • 1 cup of milk.

What to do:

  • Melt the butter in a saucepan over a low heat.
  • Stir in the corn flour and cook for a couple of minutes.
  • Take the pan off the heat and gradually stir in the milk until the sauce is smooth.
  • Return to the heat and whilst stirring, bring to the boil.
  • Simmer gently for about ten minutes.

Variation:

This is a base for many other exciting sauces. Add the following:

  • Parmesan cheese.
  • Cheddar cheese.
  • Herbs.
  • Spices.
  • etc.

Comments 9 comments

LondonGirl profile image

LondonGirl 7 years ago from London

Thanks! One of my sisters is veggie, and the other a Coeliac. so I'll pass these along.


Jewels profile image

Jewels 7 years ago from Australia

Allot of really good recipes here. I'll bookmark this hub. I feel healthy reading them!


moonbun profile image

moonbun 6 years ago from London

Lots of variety, I especially like the sound of the courgette soup, I'll have to give it a go.

Thanks for sharing.


Russ Baleson profile image

Russ Baleson 6 years ago from Sandhurst, United Kingdom Author

You are welcome moonbun. Being a coeliac is difficult. Sharing with others makes it MUCH easier. Russ


Baileybear 6 years ago

beautiful and informative hub. I am a fellow coeliac


Russ Baleson profile image

Russ Baleson 6 years ago from Sandhurst, United Kingdom Author

Thank you Baileybear, it's nice to hear from a fellow coeliac. It's difficult for others to understand the implications. I was delighted on Sunday night though! I live in the UK and had to do some work in Manchester. So on Sunday, in a place called the Trafford Centre, I came across an Italian Restaurant called Carluccios. When going through the usual discussion with the waiter, she asked if I wanted to see the gluten-free menu. They actually had about seven dishes made with corn pasta. Delicious and safe! Thanks again for your comments. Russ


teriberribee 5 years ago

am a coeliac and was diagnosied about three years ago i have been vegggi for twenty five years.i dont have the time or inclanation to cook for my self after i have feed my children and husband. i tend to eat the same all the time.


Russ Baleson profile image

Russ Baleson 5 years ago from Sandhurst, United Kingdom Author

Hi Teri, thanks for your comments. I hope you get some inspiration to treat yourself to some easy-to-make delicious food. Russ


Charlotte 5 years ago

I'm neither a coeliac or vegetarian (i red meat lol) but some of those recipes look absolutely delicious. I'm bookmarking this site for later :) thx for sharing.

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