Spring Pizza with Cauliflower Base


Everybody loves pizza! Gluten free pizza is a tricky thing to make – gluten free flour will not stretch and usually xanthan gum, gear gum or arrow root are added to make it more elastic.
For this recipe I have decided to abandon gluten free flour and make the base out of a vegetable: cauliflower. It’s perfectly easy and quick to make and the cauliflower makes a nice crunchy base. The texture, of course, is not the same or even similar to the real pizza. But the result is pretty tasty, airy and light. And unlike the real one, very nourishing.

(makes a 9” pizza)

1 cauliflower
2 garlic cloves
1 egg
4 TBSP of ground almonds
2 TBSP of coconut oil
1 TSP of oregano
1 TSP of paprika
pinch of salt


Cut the cauliflower into florets and put in a high speed blender for a couple of minutes with the garlic, until it forms a fine crumb. Melt the coconut oil in a pan and add the mixture to the pan. Fry on low heat for 5 minutes.
Transfer the mixture into a bowl and add the egg, ground almonds, together with the spices and salt. Mix well and form a ball.  The texture will be slightly wet but this is fine.

Dust (with gluten free flour) a piece of greaseproof paper and put on a baking tray. Put the pizza base ball onto the greaseproof paper and flatten with your hands in a circular shape. Mine was around ¼ inch deep. Bake in the oven, on 180 degrees for 30 minutes. Add your choice of topping and bake for another 5 minutes. Drizzle with some olive oil.



I made two different pizza toppings – tomato, mushroom, basil, green asparagus and green olives; and passata, black olives, white asparagus, peas, mushrooms and basil leaves. Hello spring!



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Hot Cross Buns

Over the next couple weeks Britain will be indulging in a fair amount of sugar and chocolate festive food. This can cause lots of anxiety. Kids just love chocolate Easter bunnies and eggs... and hot cross buns. I'm still working on my bunny moulds and the perfect sugar free chocolate with a sparkly biodegradable wrapper that can can protect the egg while it sits within the grass around the trees (or even a muddy patch) in a treasure hunt - but in regards to hot cross buns, what if your celebration can be healthy and the treats guilt free?



These gluten free and sugar free hot cross buns are rich, spicy, sweet and as indulgent as your ‘normal’ ones. You could almost call them healthy, so what’s not to love.

It took me a while to get these right, mainly because I didn’t understand what the texture needed to be. I thought that they should to be doughy, firm and kneadable – just like bread. But oh no, these buns need to go in the oven soft and sticky and the best way to handle and shape them is by getting your hands greasy and wet. The rest is easy.



(makes 7 buns)

270g gluten free flour (I am using Doves Farm self raising)
40g coconut sugar
1TSP of dried yeast
200ml coconut milk (I am using Koko coconut milk)
40g butter (or coconut butter) plus some for greasing
Cup of raisins
1TPS mixed spice
1 TSP cinnamon
Zest of 1 orange
1TBSP of gluten free flour for crosses
TBSP of apricot jam to glaze with

Mix the flour, sugar and yeast in a bowl. Warm the milk with butter until it melts, then leave to cool down to a warmish temperature (so that your finger doesn’t feel too hot when dipped in). Pour the milk and butter over the dry ingredients and mix with a wooden spoon. Transfer to a greased up bowl, cover with cling film and leave somewhere warm for the yeast to work though.

After the mixture has doubled, add the raisins, spices and the zest to it.  Also add a tablespoon of melted butter or coconut oil. Mix all together and leave for another hour to double in size.

When your buns are ready to go in the oven, with your greased up hands, roll them into balls and arrange over a lightly oiled baking tray. Mix 1TBSP of gluten free flour (not self raising) with some water into a thick paste and decorate the buns using a piper. If you don’t have a piper put the paste in a small bag, make a small cut in the corner of it and squeeze the paste out into cross shapes.
Bake for 20minutes at 190 degrees. 

Warm the apricot jam and brush over the hot buns.




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Bounty Squares

























When I was a child this used to be my favourite cake. I still get excited at the thought of biting into an indulgent combination of chocolate and coconut, so satisfying and completely addictive. I think these luscious squares are even better cold, when the chocolate penetrates the sponge, settles and becomes firm but slightly sticky. Inside, they should remain moist but dense, with a good bite. It’s a sweet heaven.

I only hope I can do my Mum justice and make them taste as good gluten, sugar and lactose free.

(Makes a tray roughly A4 size, about 15 squares)


For the sponge:
2 eggs
100g gluten free self-raising flour (if you don’t have this then use 100g of rice flour, with 1 TBSP of baking soda and a pinch of xanthan gum if you have it)
50g fine polenta flour
50g butter or coconut oil
100g desiccated coconut
4 TBSP maple syrup (or date syrup)
30ml coconut or nut milk

For the chocolate coating:
50g cocoa
50g chocolate solids
15ml of coconut milk
4 TBSP of maple (or date) syrup
100g of desecrated coconut


Beat the eggs with maple syrup. Combine flour, butter, coconut and nut milk, then add the eggs. Pour the mixture into a square deepish baking tray, lined with parchment paper and bake for 30 minutes on 170 degrees.

Whilst the sponge is in the oven, make the coating. Put all the ingredients together in a heatproof dish over a pan of simmering water, until melted.

Once the sponge out of the oven, let it cool for 20 minutes then cut into squares. Dip each square into the melted chocolate, and then roll in the desiccated coconut.
And that’s all folks!

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Eating Well on £60 per Week


My patients often complain that they cannot afford to eat healthy food. And this apparently is one of the main reasons why they can’t be healthy themselves - they are forced to eat frozen meals and cheap bread, instead of £4 protein balls and kale chips from overpriced health shops. I believe that we should have a freedom of choice in relation to the health of our bodies (and mind), in the words of Thomas Jefferson "If people let the government decide what foods they eat and what medicines they take, their bodies will soon be in as sorry a state as are the souls of those who live under tyranny.”


This week I have decided to dispel the myth that eating healthy is more expensive and do a weekly tally of money spent on food. I think that with some creativity and resourcefulness you can beat average supermarket budget. I guess this also depends on how low your food budget is - a friend told me last week that she spends £80 in Sainsbury’s every week for two adults and a 4 year old. And this doesn’t include daily local shop nips for an occasional missing ingredient, fresh bread and milk. I have done some research to find out what the average national UK food budget is and the figure I am getting is around £60 (source - Office for National Statistics). This figure does not include the restaurant and hotel average which is around £40.

I eat meat and fish as little as possible but I do cook it for Mae because I believe she needs it for her growth. I am very careful where I buy my meat and fish. I am not interested in feeding anyone battery farm processed animals. This is the reason why I don’t buy 2 chickens from Tesco for £5.  I simply don’t believe they are good for our bodies and all the poison they’ve been pumped with can only cause us harm. Despite its attractive price, our kids don’t need this junk.

I buy all my fruit and veg from a wholesale supplier. This means that I have to get up at 6am once every two weeks. To me this does not present a problem - quality of ingredients is an important factor and the price more than compensates for the early waking. For £80, Mae and myself, and two friends with their respective families (one with 1 child and the other with 2 small children) can get organic fruit and veg that we can all live on for 2 weeks, plus some. And that includes my daily green juice and a protein shake. This week my share includes:

- 4kg of carrots
- 4kg of beetroots
- 3kg of potatoes
- 5 bags of kale (350g each)
- 4 bags of chard (350g each)
- 3 bags of spinach (300g each)
- 4 kg of lemons
- 6 limes
- 6kg of apples
- 2 pineapples
- 10 kiwis
- 2 boxes of grapes (1kg total)
- 2 nobs of ginger
- 2 bags of celery (1kg total)


The individually priced meals below don’t include the price of veg and fruit, this has been added to the total weekly budget at the bottom. When pricing dry goods and other ingredients, I roughly weighed all portions and calculated their prices. For example, Amisa gluten-free porridge costs £2.56 from Goodness Direct, I can make 9 single portions of porridge for Mae. All meals are priced for Mae and myself unless otherwise stated.


Monday   £6.34

BREAKFAST
Green  protein shake
(banana, handful of spinach, rice protein, almond milk = £0.60)

Gluten free porridge
(oats, sesame seeds, chia seeds, cinnamon and maple syrup = £0.77)

LUNCH
Rice noodles, stir fried
(spring onions, garlic, coconut oil, ginger, turmeric, chard, carrots, tamari, dash of maple syrup = £2.17)

SNACKS
Mae:
2x Gluten free oatcake with butter and honey = £0.45
½ kiwi
4 dried figs = £0.40

Me:
Green juice
(kale, ginger, lemon, apple)
1xBanana
1xKiwi

DINNER
Mae:
Cod tail fried in coconut oil and lemon juice, served with steamed broccoli and home made chips
(£1.20 from our local fishmonger)

Me:
Miso soup
(Clearspring miso paste, ginger, spring onions, chard = £0.75)


Tuesday   £4.59

BREAKFAST
Green  protein shake
(banana, handful of chard, rice protein, almond milk, macca = £0.90)

Gluten free drop pancakes with raspberries and yoghurt
(gluten free self raising flour, egg, almond milk, frozen raspberries, yeo valley full fat yoghurt) = £1.40)

LUNCH
Bean stew with short grain brown rice
(mixed beans, celery, carrots, garlic, pasata, butter, herbs and spices, rice = £0.59)

SNACKS
Mae:
4x Goodies biscuits (£0.25)
2x Rice cakes with butter and honey (£0.15)
Fresh Apple and Beet Juice

Me:
Beetroot, lemon and ginger juice
4xDried figs (£0.40)

DINNER
Mae:
Home made sourdough bread with mushroom omelette
(sourdough bread, eggs = £0.40)

Me:
Egg fried rice
(short grain brown rice, spring onions, ginger, garlic, eggs = £0.50)


Wednesday   £8.18

BREAKFAST
Green  protein shake
(banana, handful of chard, rice protein, almond milk, macca = £0.90)
Rice pudding
(short grain brown rice, sesame seeds, hazelnuts, raisins, cinnamon, date syrup = £1.20)

LUNCH
Vegetable curry and rice
(1/2 squash, kale, chickpeas, onions, coconut oil, coconut cream spices, rice = £1.60)

SNACKS
Mae:
1xKiwi
4xOatcakes (£0.35)
¼ bag of pistachios  (£1.23)
Fresh Apple and Beet juice

Me:
2x Green juice
(apple, ginger, lemon, celery, kale)
1xKiwi

DINNER
Mae:
Beef burger with home made chips and chard
(ground beef from Ginger pig, coconut oil for the chips £1.65)

Me:
Quinoa with roast vegetables
(Quinoa, roast squash, onions, sundried tomatoes = £1.25)


Thursday   £7.04

BREAKFAST
Green  protein shake
(banana, handful of chard, rice protein, almond milk, chia seeds = £0.90)
Gluten free toast with peanut butter and jam (£ 0.93)

LUNCH
Mae:
Chili con carne with short grain brown rice
(ground beef, pasata, mushrooms, carrots, garlic, spices = (£ 0.84)

Me:
Avocado and poached eggs
(avocado, 2 eggs, 2 rice cakes = £1.46)

SNACKS
Mae:
3x Corn cakes with butter and honey (£0.45)
4xDates (£0.33)
1x Organix noughts and crosses crisps (£0.66)

Me:
1xBanana with peanut butter (£0.20)
Beetroot and apple juice (+small glass for Mae)

DINNER
Miso soup with vegetables and noodles
(Clearspring rice miso, ginger, spring onion, chard, carrots, garlic, rice noodles = £1.60)



Friday   £6.25

BREAKFAST
Green  protein shake
(banana, handful of chard, rice protein, almond milk, chia seeds = £0.90)
Gluten free porridge
(oats, sesame seeds, chia seeds, cinnamon and maple syrup = £0.77)

LUNCH
Gluten free pasta
(corn and rice pasta, onions, garlic, spinach, vegan pesto, mushrooms = £0.89)

SNACKS
Mae:
1x Kiwi
4xDates ((£0.33)
2x Rice cakes with peanut butter and Jam (£0.29)

Me:
Green juice
(apple, celery, ginger, kale)
Banana

DINNER
Mae:
Home made fish fingers and chips
(cod, polenta and rice flour and egg for the batter, potatoes, coconut oil = £3.40)

Me:
Chips and chard


Saturday   £6.50

BREAKFAST
Gluten free drop pancakes with bacon (Mae only) and maple syrup
(gluten free self raising flour, egg, almond milk, 2 rashers of bacon from Ginger pig = £2.34)
Green juice
(apple, celery, kale, ginger, lemon, cucumber)

LUNCH
Mae:
Chicken and vegetables soup
(chicken stock (from 2 carcasses, used half stock for the soup), rice, celery, carrot, onion, kale =£0.30)

Me:
Miso soup with veg
Miso soup
(Clearspring miso paste, ginger, spring onions, chard = £0.75)

SNACKS
Mae:
Raspberry yoyo bear (£0.46)
Dried pineapple (£0.65)

Me:
3xFigs (£0.30)
handful of walnuts (£0.60)

DINNER
Potato latkes and veg
(potato, butter, coconut oil, rice flour,  chard, sesame seeds, olive oil, garlic = £1.10)


Sunday   £7.71

BREAKFAST
Green  protein shake
(banana, handful of chard, rice protein, almond milk = £0.60)

Scrambled eggs with black pudding (Mae)
(3 eggs, black pudding from Broadway market, butter, gluten free toast = £2.89)

SNACKS
Home made fruit smoothie
(raspberries, banana, kiwi, yoghurt, macca  = £1.20)
Pineapple fritters
(pineapple, coconut oil, rice flour, maple syrup = £1.30)

LUNCH
Noodle soup
(spring onions, garlic, coconut oil, ginger, turmeric, chard, carrots, tamari, noodles = £0.50)

DINNER
Beetroot burgers with chips
(beetroot, gluten free oats garlic, onion, black beans, paprika, cumin, potatoes, kale = £1.22)


= £46.91 + £13 Organic Fruit and Veg wholesale

Total = £59.91

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