Cooking With Honey

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CAN THE FREE-FROM ISLE BE TASTY? Since my early days around five years ago of living on rice cakes whilst I tried to figure out what gluten, wheat and dairy free products and recipes were available to me, I have given up buying pre packaged speciality diet products. I've warned others about the disappointment, lack of flavour and cardboard similarities.  Whilst I appreciate that many shops are recognising speciality diets and trying to help make life a little easier, I can't help by wonder how a product that lists ingredients that are full of flavour, can result in something so flavourless and dry. I've hopefully bought many different brands and types of gluten free bread all in their own unique plastic housing, always dreaming that they would represent a freshly baked wheat flour loaf- crisp on the outside, warm and fuzzy on the inside. Every time I meet a dry flaky loaf that either falls apart before it gets to my mouth or is like chewing dry rice.  The gluten free sweets are a little more pleasing, but very rarely do I find something that is both gluten and dairy free or isn't full of refined sugar. Potato and rice are both favourites to be added to all pre packaged specialty products. Up until recently I couldn't name one pre packaged speciality product that I would recommend. I tried a gluten, wheat and dairy free bagel available from Tesco and since then have been more keen to try other products as it seemed although the flavour and textures had improved. Whilst I am careful not to go overboard with these products, which is easy to do once you find one element of convenience, they do make life a bit easier. I still recommend reading the ingredients list as my recommendations do include sugar, starch, potato and rice but they are soft, tasty and don't dry out immediately.  Whilst shopping for pre packaged products I recommend staying away from any baked goods that have their own firm plastic housing. From my experiences these are the ones that become driest the quickest and lack flavour. Look for those that do not have separate packaging within the plastic - the ones that look most like how wheat products are sold normally. 

Avoid pre packaged sweets. I find them sickly and sugary as well as addictive…which results in over eating and a not best pleased belly. Make your own whether this be homemade chocolate that takes about 2 minutes to whip up and 20 minutes to freeze, a hot chocolate using cacao or banana slices and peanut butter. I always feel disappointed and unwell after having any pre made free-from cakes or tarts. Do still read the ingredients, commonly they add more preservatives and additives than normal products so you aren't much better off. Don't let them fool you by using the word 'healthy' or 'low fat'.

Don't over do it. Like any processed food too much of one thing won't go down too well and you'll notice negative effects. Grab the pre packaged goodies when you really do need to grab something rather than a weekly essential. 

Do the squish test. Although this can be misleading, do squeeze the loaf or bagel before you buy. If it retains its shape like a brick, walk away. If it 'poofs' back up like a soft gluten free cloud then you could be onto a winner. Sometimes however you will find that the outer consistency is light but inside the texture is like dry rice (you'll know it when you taste it)

Choose products that happen to be good for specialty diets rather than those formed around it, if possible. For example the buckwheat and sweet potato noodles below, they are not listed in the free-from isle and buckwheat is naturally a gluten, wheat etc free flour. This can be tricky but once you know your ingredients you'll be good at spying safe ingredients.

Here are my 3 pre made speciality products that have surprised me that I would recommend.

1. King Soba Sweet Potato & Buckwheat Noodles I like these the most as the ingredients list is so short, plus the majority of the ingredient is buckwheat rather than potato which is rare. They aren't full of flavour but rather a good extra to an asian dish, soup or a salad. The price is fair and the amount you get a in packet is substantial. Buckwheat is one of my favourite flours. These are available in most independent health foods shops, not Holland & Barrett though. 

2. Udis Bagels

These are what bought on the new realisation for me, my goodness they are tasty and for once show a resemblance to it's whole wheat idol. My favourite is the sun dried tomato bagel. It's also very nice to see a well priced baked speciality product.  3. Newburn Bakehouse White Baguettes  When mama Honey returned home with these to try I gave the 'you're silly for believing in a free-from product' look. I gave them a go after the great bagel success of 2014 and again was pleasantly surprised. I've tried Newburn Bakehouse products before and it has not been good, these restored my faith in the future of the free-from product isle. These are my current top 3, I don't expect to ever have a lengthly list as I will always choose to cook from scratch wherever possible, but for an unexpected BBQ with friends or as a saviour for an evening where you are unable to cook from scratch or are too knackered to think about what you want, give these a go. 

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RASPBERRY & LEMON CHIA PUDDING (serves 6) A large batch of chia pudding made at the start of the week is good to have on hand for a quick breakfast or snack. Plain milk and chia can become a little dull and I've found this mix to be particularly tasty. Add any toppings you like whether this be raw chocolate chunks, nuts, raw chocolate sauce, goji berries, banana slices, mixed berries or have this pudding as it is. It's important to leave the mix for at least an hour so the chia seeds have time to absorb and the pudding thicken.  Ingredients: +2 cups milk of choice +8 tbsp chia seeds +Juice of 1/2 lemon, plus zest +2 tsp honey, optional +1 tsp vanilla, optional +2 cups fresh or frozen raspberries Directions: 1. Add all of the ingredients to a food processor and blend until well combined. Pour into a large bowl, or individual serving bowls and place in the fridge for at least 1 hour or preferably overnight.  2. Spoon as much as you'd like from the large bowl through the week and add what you fancy, or have individual portions ready. I recommend eating this within a week. 

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HONEY MAYONAISE (makes 1 small jar) Simple fresh homemade mayonnaise recipe to make basic salads more exciting Ingredients: +1 egg +1-2 tsp dijon mustard, depending on strength preference +2-3 tbsp honey, depending on flavour preference +1 cup olive oil +Juice of 1/2 lemon +Salt and pepper, to taste Directions: 1. Crack the egg into a food processor, add 1 tbsp of mustard and the lemon juice. 2. Turn on the food processor to a low level, if you haven't fully sealed the food pusher then place a palm over the top as the mix will whizz out the top. Slowly (drizzling slowly is important!) drizzle in the olive oil through a gap in between your palm and the food pusher. Add 1 tbsp of honey, salt and pepper.  3. Turn off the food processor and taste the mix. This is when you can add more or less honey, mustard, salt and pepper. I recommend adding 3 tbsp of honey so you have a lovely and sweet dressing. Whizz for 20-30 more seconds if you have added more. Transfer the mayonnaise to a clean jar with a lid and keep in the fridge for 1-2 weeks. The dressing will thicken over a couple of days in the fridge. Shake before you use on salads. 

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DOUBLE CHOCOLATE COURGETTE MUFFINS (makes 8-12) Dense, moist and rich chocolate muffins with an unlikely ingredient.  Ingredients:  +1/2 cup coconut flour +3/4 tsp baking soda +1/4 tsp cinnamon +2-3 tbsp honey or maple syrup +1 ripe banana, mashed +4 eggs +1 cup shredded courgette (around 1/2 a medium courgette) +1-2 tbsp cacao powder, depending on richness preference +1 tbsp coconut oil, melted For the top chocolate layer: +5 tbsp coconut oil, softened +5 tbsp cacao powder +2-3 tbsp honey or maple syrup, more or less to taste

Directions:  1. Preheat the oven to gas mark 4

2. Grate the courgette and place in a clean tea towel, tightly squeeze the tea towel so that all of the courgette water is released. Do not use paper towel to do this, I learnt it will explode out.

3. In a bowl mix the honey/maple syrup, eggs and banana together until smooth.

4. Add the grated courgette and cinnamon.

5. The batter should be fairly dry. Scoop a good amount into muffin cases or a mould.  6. Bake for 45-50 minutes or once a skewer comes out clean from the centre of the muffins. 

7. Whilst the muffins are baking you can make the top chocolate sauce. Do this by food processing or whisking together the coconut oil, cacao and honey/maple syrup. Set aside.

8. Remove the muffins from the oven once ready. Wait until cool then pour over the chocolate sauce, as thick or as thin as you would like. If you have any left over sauce you can pour it onto a baking sheet and freeze a mini batch of chocolate, or pour onto fresh berries if you fancy a snack. 

9. Store the chocolate sauce topped muffins in the fridge to keep the top sauce set. If you have not used the top chocolate sauce and have used honey, these will keep well in an airtight container at room temperate. These will keep for around 1-2 weeks, best eat them within a week.

I don't recommend eating any more than one of these at a time (which can be hard) if you are sensitive to nuts-cacao included- or have IBS/a sensitive belly as these are very rich. 

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BUCKWHEAT PANCAKES Recipe via Roadtoeverywhere (serves 1-2) The best buckwheat pancake recipe ever created. Buckwheat is a seed so don't be put off by the 'wheat' in it's name.  Ingredients:  +4 tbsp buckwheat flour +1/2 tsp baking soda (use one that only contains Sodium Carbonate, not a list of ingredients) +1 egg (or 1 chia egg= 1 tbsp chia seeds mixed with 2 tbsp water) +3 tbsp plain probiotic yoghurt +2 tbsp maple syrup (or honey, but maple is best due to heating) +coconut oil, for frying +cinnamon (optional-the pancakes are full of flavour plain) Directions: 1. Combine the buckwheat flour and baking soda in a bowl (dry ingredients) If you are using a chia egg, make it now in a separate bowl. If you choose to use a chia egg for this recipe be aware that it makes the batter a lot thicker and won't make as many pancakes as with a normal egg. You can adjust this by adding water or coconut/almond milk to make the batter go further, but the pancakes won't be quite as fluffy or large. 2. Combine the maple syrup, egg and yoghurt (wet ingredients).  3. Heat a medium sized frying pan over medium heat and add 1 tbsp coconut oil. Whilst the pan is heating, slowly add the dry ingredients to the wet. Add a little at a time and whisk well, this will make the batter light and fluffy. You can add a little cinnamon if you wish.  4. Once all the ingredients have been combined well and the pan has heated, add 1-2 tbsp of batter to the pan. These pancakes really grow whilst you fry them and can get very large so choose how big or small you'd like them by how much batter you add for each pancake.  4. Fry until the underside has turned golden brown, gently lift the pancake free and quickly flip over. The batter on top may not have set very much so flip as quickly as you can, they can be a bit messy.  5. Repeat until the pancake is completely golden brown and transfer to a plate and keep warm in the oven. Repeat this until the batter has all been used. I usually make around 5-6 large pancakes with one set of mixture.  6. Top with berries, probitoic yoghurt, coconut cream, honey, cinnamon, sliced banana or chocolate sauce (see Homemade Chocolate recipe)

These are also good cold as a snack on the go. I wouldn't recommend re heating as they can become quite heavy. 

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EGG & BANANA PANCAKES 2-WAYS (serves 1-2) Pancake ingredients: +1 large very ripe banana +2 medium sized eggs +1 tbsp coconut flour (optional) +1-2 tsp cinnamon (optional) +coconut oil for frying  Pancake directions: 1. Heat a frying pan with 1 tbsp coconut oil over medium heat. Whilst the pan is heating mash the banana with a fork until mushy, then mix in the eggs and mix well. Add any of the optional extras.  Adding coconut flour makes the pancakes a bit more 'together' and slightly heavier, but this isn't necessary, these are great with or without it.  2. Alternatively, place the banana, 2 eggs and any additional extras in a food processor and blend until well mixed.  3. Once you have your batter, spoon the batter into the frying pan. I recommend 1 tbsp per pancake. Spread the batter out slightly into a circle.  4. Fry each side for around 3 minutes, until golden brown. Check before you flip that the batter is well set, otherwise these go everywhere and break easily.  5. You will have to cook these in batches, I usually make around 5-6 mini pancakes from one set of batter. Place each made pancake on a plate until you've finished frying the rest, you can keep the plate in the oven on a low heat so they are all served warm.  6. Top with berries, probitoic yoghurt, coconut cream, honey, cinnamon, sliced banana or chocolate sauce (see Homemade Chocolate recipe) Muffin directions: Use the same ingredients or half the batter from the pancakes to make super moist and sweet muffins. 

1. Heat the oven to gas mark 5. Pour your batter mix into cupcake/muffin cases depending on the size you would like.  2. You can drop berries into the cases if you want an extra. Bake for 20 minutes until golden brown.  Quick, sweet and portable. 

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KALE CRISPS (serves 1-2 / serves 1 as you will want them all to yourself) Ingredients:  +2-3 large handfuls of kale, chopped into small pieces and most of the stalk removed  +2 tbsp olive oil, as needed +sea salt, to taste +pepper, to taste +white vinegar (optional) +nutritional yeast (optional)

Directions: 1. Pre heat the oven to gas mark 5. Once the kale has been cut up and washed, place onto a large baking tray and spread out the kale evening so they don't overlap too much. 2. Drizzle olive oil over the kale and massage. Massaging is important. Rub the kale in the olive oil until it is well coated but not dripping, add more olive oil if necessary. 3. Sprinkle over sea salt and crushed black pepper. Massage again. 4. Place the kale in the oven for 20-25 minutes until it begins to brown, if you want them extra crunchy leave them in a little longer-don't let them burn. Remove the baking tray from the oven and place on the side, leave for a couple of minutes for the kale to crispen up.  5. Pour the kale into a bowl and drizzle over the remaining olive oil from the tray. If you wish, dress the kale in a little white vinegar or for a cheesy flavour sprinkle over some nutritional yeast.  Kale crisps store well in tubs or a sandwich bag for travel. 

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(Tried & Tasted) "THE JUMPIN' MONKEY'  Recipe adjusted from and via Food52 Ingredients:  +1 very ripe banana (cut into chucks, frozen) +1 shot of expresso, cooled +1/4 cup probiotic yoghurt +1/2 tbsp cacao powder (not coco) +1/2 tbsp honey, to taste +80 ml coconut or almond milk  Directions: 1. Combine all the ingredients in a blender and blend until smooth, add milk until you have your desired consistency (you can use less than 80ml if you desire) Add the honey, if you like (to taste) then blend again. Serve cold. 

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CACAO AND DATE TRUFFLES WITH BEE POLLEN Base recipe via lovefoodeat.com Ingredients: +10-15 mejool dates, softened in water for half an hour.  +2 tbsp cacao powder +1-2 tbsp bee pollen  Directions: 1. Begin by softening the dates to make them easier to blend. Leave the dates in enough water to just cover them for 30 minutes. 2. Drain the water and place dates in a food processor, process until they form a smooth paste then add the cacao powder. If they don't blend easily add tiny drops of water until they do (don't over do the water though!)  3. Once blended and the cacao and dates are well combined, scoop out 1 tbsp worth of mix and roll into balls using your hands.  4. Put 1-2 tbsp of bee pollen onto a plate or small bowl and roll the balls in the pollen until they are well covered. 5. Repeat this for the remainder of the mixture. If you want to have variety, you can roll some in the pollen and some in cacao powder (done exactly the same as with the pollen)  6. Store your truffles in the fridge in an air tight container. Mine last for a good while in the fridge condition wise…but they never last that long so I can't say for sure. 

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LEMON ROSEMARY DRESSING FOR ROAST CHICKEN Recipe via food52 (serves 6, plus freezes well for a later date) Roasting a chicken is a great way to bulk up meals for many days afterwards with good quality meat. Sometimes you find that the chicken on it's own or with a salad is quite dry. I found this recipe to overcome becoming a bit bored with plain roast chicken. The fresh chicken stock is also full of fantastic nutrients for the belly. If you don't want to freeze this sauce but fancy making a soup, you can use it in place of the stock to give extra flavour.  Ingredients: +1 cup white wine +2 cups chicken stock +Leaves from 2 sprigs rosemary +Juice from 1/2 lemon  +Stock/drippings from one roast chicken (avoid stock cubes) Directions: 1. In a saucepan turn the heat to high and add the white wine. Add the stock, rosemary and lemon juice and bring to the boil. 2. Cook over high heat until sauce has reduced by about half. Strain into a small jug and spoon over chicken or a salad. If you wish to freeze this remember that it includes wine, so freeze up to 3 months. Details here

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MANGO WITH LIME  (serves 1) A quick and tasty snack. Take this out to work with you in a small tub, by the time you fancy a nibble the lime will have nicely marinaded the mango. Ingredients: +1 handful of frozen mango, defrosted or 1 handful cubed fresh mango +1 medium lime segment Directions: 1.Remove the mango chunks from the freezer and leave to defrost, or cut 1 fresh mango into medium sized cubes. 2. Squeeze the lime segment and cover the mango with the juice. Eat. 

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BLACK COFFEE WITH COCONUT PALM SUGAR

1 teaspoon of coconut palm sugar suits a small mug. I usually take my coffee black, but sometimes I want a little extra something. I recently bought a large packet of coconut sugar as I wanted to try it for my baking, although the price was more than you would pay for regular refined sugar, the content is much more savour-able and adds a rich caramelised flavour to baked goods or drinks. I also like to use this when making raw chocolate for a subtle texture.

With my coffee I find it adds a richer taste that blends well rather than an overbearing sugar element. 

If you visit the Whole Foods branch on Kensington High street in London you can grind your own coffee beans from a large range. Their Organic Bolivian and Breakfast Blend beans are particularly nice.

Remember not to over-do coffee if you suffer from digestive problems, this is best served in small glasses or quantities. 

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(Tried & Tasted) ORANGE & MANGO LASSI Recipe adjusted from and via Sous Style

Ingredients:

+2 heaping spoonfuls of probiotic yoghurt  +Juice of 2 small oranges (or around 1/4-1/2 cup depending on desired thickness store bought, not from concentrate)  +1/4 tsp cinnamon +A squeeze of honey +A small handful of frozen mango

Directions: 1. Blend two heaping spoonfuls of yogurt, the fresh juice of two small oranges, 1/4 teaspoon of cinnamon, a squeeze of honey and a few chunks of frozen mango. 2. Drink. Makes 1 medium sized glass

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ICED COFFEE (serves 1) Ingredients: +1-2 cups espresso  +1-2 heaped tbsp coconut sugar +coconut or almond milk to taste +ice cubes

Directions:  1. Brew the espresso and stir in coconut sugar until dissolved, you can use more or less depending on how sweet you like your iced coffee. 2. Leave to cool in the fridge for a few hours or overnight. 3. Put several ice cubes in a small sized glass and pour over cooled espresso, add milk to taste. 

Remember not to over-do coffee if you suffer from digestive problems, this is best served in small glasses or quantities. 

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QUICK BLUEBERRY JAM Recipe via againstallgrain (makes 1 small jar) Refined sugar free.  Ingredients: +3 cups frozen blueberries +3/4 cup honey +2 tbsp lemon juice +1 tsp lemon zest

Directions: 1. Heat blueberries in a saucepan with a little bit of water until they have begun to defrost. Once softened, mash with a potato masher. 2. Add the remaining ingredients and bring to the boil over medium heat. Stir frequently for 15-20 minutes whilst it begins to thicken. Once thick pour into a sterilised jar.  3. Store in the fridge for a couple of weeks.  Unfortunately by using honey in the recipe and heating it, the beneficial properties may not be as strong, the honey does however make this jam last longer and of course replacers the refined sugar that is used in common jams. 

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HOMEMADE CHOCOLATE (not using cacao butter) Dairy, gluten, wheat and refined sugar free. I've made this so many times and find that gently softening the coconut oil reduces the chance of your chocolate having a layer of sweetener, this doesn't make the chocolate taste bad at all, but does make it very sticky and not very even. Be careful not to melt the coconut oil completely to avoid this from happening. 

Ingredients: +3 tbsp coconut oil, softened +3 tbsp cacao powder +1-2 tsp honey or maple syrup +pinch of salt +1 tsp vanilla extract (optional)  Directions: 1. Begin by covering a baking tray with non-stick baking paper. 2. In a saucepan soften the coconut oil over low heat very gently, make sure you don't allow it to fully melt. 3. Remove from the heat once soft and stir in the cacao powder, sweetener, salt and vanilla if using, you can use a food processor for this stage which I find creates the best chocolate batches. How much sweetener you use is up to you, I like my chocolate dark and bitter so only use 1-2 tsp, if you prefer it sweeter add more honey or maple syrup. You can test/taste this by dipping a spoon into the melted mix to try.  4. Once you are happy with your mixture pour it carefully onto a baking tray. You can make the slabs as thick or as thin as you'd like by moving the mixture around either into one area (thick) or across the whole tray (thin)  5. Place the tray in the freezer for twenty minutes. You can cool it in the fridge for one hour if you like, but this means waiting longer and I like the strong snap of the chocolate when it's been set in the freezer.  6. Remove and break up your large chocolate bar (or devour in one, what ever you prefer!) and store in the fridge or freezer.  Quick homemade chocolate sauce? Follow the instructions above but don't let the chocolate mix set. Take it off the heat and spoon over cake, pancakes, yoghurt or fruit.