Grace Adams Nutrition

TAKING CHARGE OF YOUR HEALTH IS A JOURNEY OF DISCOVERY

Recipes contents

Coconut, mango and cardamom creamy dairy free pudding/ breakfast

Coconut, mango and cardamom creamy dairy free pudding/ breakfast

Coconut, mango and cardamom creamy dairy free pudding/ breakfast

This is so delicious, zingy and creamy. I love the balance of mango with cardamom. It is a dairy from alternative to yogurt so is very adaptable but I like it best on its own. Cardamom can be soothing for the digestion and cinnamon helps to balance blood sugar.

basic hummus

Coconut, mango and cardamom creamy dairy free pudding/ breakfast

Coconut, mango and cardamom creamy dairy free pudding/ breakfast

This is my favourite hummus, it has a smooth texture and always comes out a success.

BUTTERBEAN AND WILD GARLIC HUMMUS WITH GLUTEN FREE FLATBREAD

Coconut, mango and cardamom creamy dairy free pudding/ breakfast

BUTTERBEAN AND WILD GARLIC HUMMUS WITH GLUTEN FREE FLATBREAD

Butterbean hummus is lovely and creaming and adding wild garlic makes this a seasonal dish for spring time. The flat bread might be just considered a vehicle for the hummus!

Fire cider

Chickpea flour pancakes

BUTTERBEAN AND WILD GARLIC HUMMUS WITH GLUTEN FREE FLATBREAD

Fire cider is a folk remedy with potent ingredients. The horseradish is a traditionally used decongestant, ginger and chilli are warming, garlic and onion are anti-microbial, lemon and vinegar may boost digestion by stimulating the vagus nerve. It can be used as a dressing, a soothing drink or an invigorating and restorative pick-me-up.

Granola

Chickpea flour pancakes

Chickpea flour pancakes

A hearty breakfast full of nuts and seeds that are rich in good fats and protein to balance blood sugar and keep you going.

Chickpea flour pancakes

Chickpea flour pancakes

Chickpea flour pancakes

A spiced savoury pancake or wrap with simple ingredients but delicious flavour and amazing texture. This is one of my favourite recipes that I keep coming back to. It is versatile too as it can be kept for a few days in the fridge and eaten cold.

Gujerati-style green beans

Gujerati-style green beans

Gujerati-style green beans

A delicious spicy green bean side dish. Perfect next to curry, rice and dhal.

Basic (adaptable) Dhal

Gujerati-style green beans

Gujerati-style green beans

Lentils are a valuable source of protein, fibre and nutrients in the diet. Red lentils are a particularly good store cupboard basic as they can be cooked in 20 minutes without soaking. This dhal can easily be adapted and added too. I added peppers, spinach and curry leaves with the onions in the photo attached and topped with a sprinkling of chilli flakes.

Butter bean cake

Gujerati-style green beans

Butter bean cake

Beans make a soft moist cake that is also full of healthy fibre which supports a healthy gut.

Dairy free mango and coconut pudding or breakfast

Coconut, mango and cardamom cream pudding/ breakfast

Serves 2


INGREDIENTS 


4 pieces dried mango

4 dried apricots

seeds from 2 cardamom pods

1 cup desiccated coconut (250ml American cup measure)

1.5 cups water (250ml American cup measure)

1 teaspoon of rapadura or sugranat sugar (optional)

ground cinnamon to garnish


METHOD

Soak all ingredients together for 1-2 hours. Then just blend until smooth and creamy. Serve with a garnish of cinnamon. Voila!

Basic Hummus

By Leyla Kazim at jamieoliver.com 


Serves 6-8 as a starter

2 x 400g cans of chickpeas (reserve the liquid and a few chickpeas for decoration)

4 tsp tahini

2 garlic cloves, crushed

1 tsp crushed sea salt

6 tbsp quality extra virgin olive oil (plus extra for drizzling)

3½ tbsp freshly squeezed lemon juice

Paprika (optional)

Coriander or parsley leaves (optional)


Rinse the chickpeas in cold water and tip into the food processor. Add the tahini, crushed garlic, salt, lemon juice and seven tablespoons of the reserved liquid from the cans. Turn on the food processor and slowly pour in the oil while it runs.

When the mixture is fully combined and smooth, tip it into a serving dish. Drizzle with some more extra virgin olive oil and decorate with a few whole chickpeas. Sprinkle with paprika and finely chopped coriander or parsley leaves, for colour.

Homemade hummus with paprika and olive oil

Butterbean and wild garlic hummus with gluten free flatbread

HUMMUS

Ingredients

250g butter beans or beans from 1x400g can

1-2 tbsp water from can or cooking water

15-20g chopped wild garlic

3 ½ tbsp or juice of half a lemon

2 tbsp olive oil

1 tbsp light tahini

¼ tsp salt

½ tsp ground cumin and to garnish


Method

Blend all ingredients together until smooth. Serve with a pinch of ground cumin. Store in the fridge.

  

FLATBREAD

Ingredients

200g Doves Farm plain gluten free flour

35g Doves Farm gram flour

¼ tsp fine sea/rock salt

½ tsp bicarbonate of soda

160ml water or a little less

Drizzle of olive oil


Method

Weigh out the flours, add the salt and bicarb. Slowly mix in the water until you have a dough that is sticky but manageable. Heat a cast iron skillet on the hob over a medium heat. Rub olive oil into your hands so the dough doesn’t stick and make a ball between you palms with a piece of dough. Roll until smooth and then flatten between in your palms. Pull out the dough as thin as you can but stop before it breaks. Place each small bread the hot skillet, turn when it is golden brown with darker sections and cook the second side. Repeat until you have used all the dough.

Serve with hummus as above or with but butter, honey and sliced pear with a dusting of cinnamon. 

Wild garlic, cumin and butterbean hummus with homemade glutenfree flatbread

Fire Cider

 Adapted from Fermenting Foods Step by Step by Adam Elabd.

A special thank you to Rachel Harries for sharing this recipe and your tips with me!


The recipe can be adapted in any number of ways. If you don’t have lemon try orange, if you don’t have these herbs try other ones and if you can get horseradish don’t worry. 


Ingredients

1 lemon cut into 8 pieces

¼ white onion chopped

1 thumb sized piece of fresh horseradish root grated to chopped

6 cloves of garlic sliced and bruised

5cm (2 inches) fresh ginger root chopped

5cm (2 inches) fresh turmeric root chopped

4 tbsp fresh thyme or 2 tbsp dried thyme 

1-2 sprigs of fresh rosemary

1-2 chillis

350ml (12 floz) unpasteurised apple cider vinegar

1 litre (1 ¾ pint) jar


Method

Pack and press ingredient into large sterilised jar. Pour the vinegar over the top to cover the ingredients leaving space between the top of the vinegar and the top of the jar. Cover tightly with the lid and infuse at room temperature, away from light for 2-8 weeks. Strain the vinegar and bottle, store at room temperature.

Lemon, horseradish, ginger, chilli, onion and turmeric root for traditional herbal fire cider remedy

Granola

8-10 servings

350g quinoa, buckwheat or porridge oat flakes

150g almonds, hazelnuts, cashews or walnuts or a combination or mixture of them all roughly chopped or ground

150g pumpkin or sunflower seeds (you could also include a sprinkling of ground of whole or hemp flax seeds)

a pinch of salt

50ml melted coconut oil

100g maple syrup or grated apple

2 teaspoons vanilla extract (optional)


Preheat the oven to 150C or gas mark 2, line two baking sheets with baking parchment.

Put flakes, nuts, seeds and salt in a large bowl and mix. Combine vanilla extract with 50ml water and add to the mixture along with apple, maple syrup and mix thoroughly.

Spread the mixture out on the baking sheets and bake for 50 minutes or until golden all over. Stir mixture after 25 minutes and swap the trays around on the oven shelves. Then leave to cool. Store in an air tight container.

Serve with plant milk, live yogurt or kefir and chopped fruit.


Gluten free granola with healthy nuts and seeds

Gluten free granola with healthy nuts and seeds

Chickpea flour pancakes

Makes 8-10 pancakes

Adapted from World Vegetarian by Madhur Jaffrey


225g/ 8oz chickpea flour

1 tsp cumin

½ teaspoon turmeric

¼- ½ teaspoon cayenne pepper

1 teaspoon salt (pink Himalayan if possible)

6-7 tablespoons olive oil


Sift flour spices and salt into a bowl. Very slowly add 475ml/ 16floz water stirring constantly. Stop when the batter is still paste like to get rid of all the lumps. Then continue adding the rest of the water. Set the batter aside for 30 minutes (if you don’t have time it is possible to skip this step). Strain the batter through a sieve if there are still lumps.

Put 1 teaspoon of oil in a 14-15cm/5 ½ inch non-stick frying pan and set over a medium heat. When hot stir the batter from the bottom and pour about 4 tablespoons into the frying pan. Tilt the frying pan around to spread out the batter. Drizzle another teaspoon of oil over the top. Cook the pancake for about 2 minutes or until the base has golden red spots. Turn the pancake over for about 2 minutes or until it is cooked like the other side. Remove the pancake to a place and cover with an upturned plate. Repeat, this recipe makes about 10 pancakes.

Crispy gram/chickpea flour pancake

Crispy gram/chickpea flour pancake

Gujerati-style green beans

serves 4

Adapted from Madhur Jaffery's Indian Cookery


450g fresh green beans

4 tablespoons olive or coconut oil

1 tablespoon whole black mustard seeds

4 cloves garlic, peeled and very finely chopped

1/2-1 hot, dried red chilli, coarsely crushed in a mortar

1 teaspoon of salt

1/2 teaspoon of sugar or honey

Freshly ground black pepper


Trim the beans and cut them into 2.5cm lengths. Blanch the beans by dropping them into a pot of boiling water and boiling rapidly for 3-4 minutes or until they are just tender. Drain immediately in a colander and rinse under cold running water. Set aside.

Heat the oil in a large frying pan over medium heat. When hot, put in the mustard seeds. As soon as the mustard seeds begin to pop, out in the garlic. Stir the garlic pieces around until they turn light brown. Put in the crushed red chilli and stir for a few seconds. Put in the green beans, salt and sugar or honey. Stir to mix. Turn the heat to medium low. Stir and cook the beans for 7-8 minutes or until they have absorbed  the flavour of the spices. Add the black pepper, mix, and serve.

Green beans with mustard seeds, ginger, garlic and chilli

Green beans with mustard seeds, ginger, garlic and chilli

Basic (adaptable) Dhal

Serves 4

Adapted from River Cottage Veg Everyday by Hugh Fearnley- Whittingstall


250g red lentils

1 teaspoon ground turmeric

¾ teaspoon fine Himalayan salt

2 tablespoons olive or coconut oil

1 teaspoon cumin seeds

1 onion, halved and finely sliced


Put the lentils in a pan with 800ml cold water and bring to the boil. Skim off any scum, then stir in the turmeric and salt. Lower the heat and simmer, uncovered, for about 15 minutes, stirring or whisking vigorously every now and then, until the lentils have broken down completely and you have a puree- the consistency of a thick soup or porridge. You can whisk in a little hot water from a just- boiled kettle if you need to think it. Keep warm in the pan.

When the dahl is cooking or nearly done, heat the oil in a frying pan over a medium heat. Add the cumin seeds for a couple of minutes until browned and fragrant. Add the onion and fry for 5-10 minutes until golden brown. Tip the mixture on to the hot lentils in the pan, cover and leave for 5 minutes, then stir in the onions and cumin. Taste and adjust the seasoning. 

Dhal with a chilli flake garnish

Dhal with a chilli flake garnish

Golden brown gluten free butterbean and almond cake rich in protein

Butter bean cake

serves 8-10

For the cake:

2x400g of butter beans (or 500g of home soaked, cooked and drained beans)

240g honey

The seeds from 1 vanilla pod or 1.5 teaspoons of vanilla extract

4 free range organic eggs

100g ground almonds

2 teaspoons of baking powder

100g melted coconut oil

A pinch of salt


For the lemon icing (optional):

200g silken tofu

2 tablespoons coconut oil

The juice and zest of 1 unwaxed lemon

2 tablespoons of set honey

1 teaspoon orange blossom water


Preheat the oven to 190 degrees centigrade/ 170 if fan/ gas mark 5. Get all your ingredients together, and grease and line a 20cm springform cake tin. Drain the beans.

In a food processor blitz the drained beans, honey and vanilla seeds until smooth, then add the eggs one by one, pulsing as you go. Tip the whole lot into a mixing bowl and gently fold in the ground almonds, baking powder, melted coconut oil and a pinch of salt. The batter may be a little looser than you’d expect from a cake batter, but don’t worry.

Pour the mixture into the prepared tin and bake for 45-60 minutes depending on your oven. The cake is ready when it is golden brown on top, firm to the touch and a skewer comes out clean. 


For the icing if using, put all the ingredients into a blender and blend until very smooth and shiny, scraping down the sides from time to time if you need to. This will take about 3-4 minutes. Transfer to a bowl and pop into the fridge to set while the cake is cooking and cooling.

Once the cake has had its time, take it out of the oven, leave it to cool for 5 minutes in the tin, then cool completely on a rack.

Once cool, top with the icing and either grate over lemon zest or top with candied lemon. To make candied lemon peel, peel the zest off a lemon, drop it into boiling water for a couple of minutes, then transfer to a pan and add a couple of tablespoons of maple syrup. Place over a high heat for a couple of minutes, until the peel becomes translucent. Transfer to a greased- lined plate and don’t touch until cool.