NUTRILOGICA

When you follow a gluten and dairy free diet, you likely eat healthier and limit shop-bought sugary and junk food. However, this doesn’t mean you cannot enjoy something a little sweet. This Thai dessert (called Bua Loy) is gluten and dairy free. It is easy and fun to make. The added purple sweet potato and matcha powder make it colourful plus the goodness of polyphenols. Polyphenols are potent antioxidants and have been shown to improve heart health, cholesterol, insulin resi

A piece of shop-bought brownies eaten occasionally as part of a healthy diet should not make you feel guilty. But this is a kind of brownies that you may eat (one) more often without feeling guilty at all! Ingredients (make 16 squares) 200g dark chocolate (70% cocoa mass) 100g butter (or use extra virgin olive oil instead if dairy-free) 90ml extra virgin olive oil 1 shot expresso 1 tsp vanilla extract 2 tbsp maple syrup 3 eggs, beaten 60g pea protein powder (I use Nuzest rich

It's February...Be Heart Healthy! February is 'Heart awareness month'. Let's bake some cookies that is good for the heart. Studies have shown oats significantly reduce total cholesterol and LDL-cholesterol levels as well as fasting blood glucose. Oats are naturally gluten-free and a good source of beta-glucan, the soluble fibre that is good for your gut too. Have a bag of muesli ready...Let's bake! Ingredients (make 10 cookies) 100g Gluten-free Muesli* 75 g gluten-free plain

Eat kimchi but have some kimchi juice left.....don’t throw it away! It is rich in beneficial bacteria lactobacilli (probiotics). Use it to make this easy, healthy and tasty bowl of noodles. Ingredients 80g gluten-free organic buckwheat noodles (I use King Soba brand) Approx. 1/4 - 1/3 cup kimchi juice 1 tbsp gluten-free Gochujung 2 tbsp sushi vinegar (or rice vinegar) 2-3 tsp tamari (gluten-free soy sauce) 1 1/2 tbsp toasted sesame oil 1 courgette (zucchini), cut into small b

Nothing beat fresh, fluffy homemade waffles. This gluten-free waffles are so easy to make. You can adjust the amount of sweetness as you like. Serve with dairy-free dark chocolate sauce and raspberries or just a little maple syrup on top. Ingredients (make 8 small or 6 medium waffles) 30g melted butter or 2 tbsp extra virgin olive oil 2 large organic eggs 2-3 tbsp maple syrup 1 tsp vanilla bean paste 150-180 ml cashew nut milk or other plant-based milk 2 tbsp coconut yoghurt

A popular Thai dessert, especially eaten when mangoes are in season. Fortunately, some varieties of mango are available all year round. Though they vary in flavour, sweetness and texture. Mango is full of nutrients particularly vitamin C and A, antioxidant polyphenols and fibre, which has been shown to improve constipation and lower inflammation. Sticky rice is sometimes called glutinous rice but it is gluten-free. I added turmeric, which gives the bright yellow colour to the

A healthy version of popular comfort food on a lazy day. Ingredients (Serve 4) 8 pieces of chicken thighs and/or drumsticks, skinless 150g chestnut mushrooms, thickly sliced 1 large onion, chopped 50g non-dairy soft cheese (I use Koko brand) 450ml Vegetable stock 2 tbsp gluten-free plain flour 1 tsp garlic powder 1 tbsp Olive oil 1-2 tsp tamari (gluten-free soy sauce) 1 tsp apple cider vinegar Sea salt Black pepper Courgette and carrots, spiralised Season the chicken pieces w

There are several banana loaf recipes I have come across but what I really like about this recipe are... first, it is made with extra virgin olive oil - the type of oil that we should use mainly in cooking due to its high polyphenol content with antioxidant and anti-inflammatory properties. Second, it is gluten- and dairy-free and no added refined sugar but a small amount of maple syrup. Moreover, this recipe contains inulin, which is a prebiotic fibre that feeds the 'good' g

Beat the heatwave with this cool and spicy salad inspired by the original 'Green Papaya salad', a popular Thai dish. Of course you can use green papaya in this recipe (you may be able to find green papaya in Asian groceries but they are quite expensive). I prefer carrot as it gives natural sweetness to this dish so I only need a small amount of palm sugar to balance the taste. This colourful orange carrot is rich in beta-carotene, an antioxidant compound that protects your bo

Falafel is a popular traditional Middle Eastern food made from chickpea as the main ingredient. It is great as a healthy snack, starter or a quick lunch. Although falafel is readily available in most supermarkets, I prefer to make falafel myself, not only to ensure it is wheat/gluten-free, but also I like to add a lot of parsley and use good oil for frying. This homemade falafel tastes much nicer compared to supermarket bought version, which is quite dry. It is very easy and

Vietnamese foods have increased in popularity in the UK. Most people know 'Pho' - aromatic beef noodle soup. In fact, my favourite Vietnamese dish that I make more often is Spring rolls or Rice paper wraps. This is very tasty and easy to make, can be put in a lunch box and most importantly it is a great and fun way to eat (a lot of) fresh raw vegetables and herbs. Let's start... Ingredients For the spring rolls: 2-3 sheets of Vietnamese rice paper Mixed fresh salad leaves of

It was lunchtime and I found a small pineapple I bought a few days ago left in a shopping bag. Fresh pineapple on a warm sunny day made me think of one Thai dish called 'Kanom Jean Saow Nam'. It is usually eaten cold or at room temperature and is very refreshing. Moreover, it is full of anti-inflammatory ingredients such as fresh ginger and garlic. What a perfect dish for a beautiful, sunny Easter weekend! Ingredients (serve 1) 1/3 small pineapple, cut into small pieces 150ml

Rice pudding is one of the most popular desserts in many countries. It is usually made with white rice, milk or cream and sugar - delicious!... but not ideal as the simple carb is going to spike your blood sugar level. Here I have another version of rice pudding made with black sticky rice which not only contains more fibre (approx. 5%) than white rice, but is also rich in antioxidants called anthocyanins, the bioactive compounds that give it natural deep purple colour. You c

Gluten-free diet has become more popular – almost every supermarket has a gluten-free section. Many restaurants have put gluten-free options on their menu. It seems that most people who do not have coeliac disease are also on a gluten-free diet. Moreover, a recent research suggested a link between eating gluten during pregnancy and type 1 diabetes risk in children. Is gluten-free diet a fad? Should we avoid gluten? Let's find out... Gluten reactivity People who do not eat whe

This flapjack is great as a healthy snack alternative to sugary biscuits or as a breakfast on the go. They contain high fibre and no refined sugar. You can also add some flaxseeds to increase omega 3 fats but bake them at a low temperature to prevent the fats from becoming oxidised. Enjoy! Ingredients 100g butter (or coconut butter), melted 4-6 tbsps maple syrup 275g gluten-free porridge oats 50g desiccated coconut 25g ground almond 2 medium, ripe banana, mashed 1/2 tsp bakin

This salad dish was my first experience of real Mexican food I discovered on my recent trip to San Diego, California. It is fresh, healthy, delicious as well as gluten-free and dairy-free. It is quick and easy to make, and you can add any vegetables you like but make sure to keep coriander (cilantro), lime, and avocado in as these will give you the real taste of Mexican. Top it up with grilled octopus or prawns. So...yummy! For the salad: (Serve 3-4) 1/2 Romaine or iceberg le

This dish is very popular in South East Asia. The warm gravy and soft noodles make it a great comfort food during cool weather. This is also a great way to enjoy more broccoli, the amazing vegetable that has been shown to exert many health benefits. Ingredients (serve 1-2) 40g Dried brown rice noodles 100g Cooked calamari rings 150g Tenderstem broccoli, cut into bite-size 1 small Carrot, sliced thinly 3 cloves garlic (or more if you like), roughly chopped 2 tsp Olive oil 1 t

This simply delicious, chocolatey dessert is gluten and dairy-free and you only need three ingredients to make it. Use good quality dark chocolate and serve it with berries for extra antioxidant benefits. Ingredients (serve 4) 100g Dairy-free organic dark chocolate (at least 70% cocoa solids) 4 organic free range eggs (room temperature) 1 tsp vanilla extract Method 1. Melt the chocolate - Break the chocolate into small pieces and place in a glass bowl. Put it on top of a smal