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Foreword
Its natural to want to enjoy food and, for many of us, meals form an important part of our daily routine. When food and food additives are the cause of allergies and food sensitivities and the negative effects from these result in ill health, it is easy to feel confused and despondent about how to choose and prepare suitable foods.
At the request of Tafelberg Publishers, I have selected the best recipes from South African Cookbook for Allergies and Food Intolerance (2004), my previous book on this topic, and have added new information as well as more tried-and-trusted recipes to help people with food-related conditions.
Regardless of the limitations in your diet due to food allergies and sensitivities, in this book you will find recipes for tasty and affordable dishes which are prepared from widely available ingredients. Each recipe, together with its suggested variations, is suitable for a variety of conditions.
The repair and maintenance of a healthy body contributes to a healthier immune system. A balanced diet and meal plan are essential to meet your unique nutritional needs, as well as to manage your specific allergies and sensitivities.
Remember that this book should not take the place of a visit to a registered dietitian. A dietitian who is familiar with your specific condition will provide you with useful advice and will assist you in creating a suitable meal plan.
I trust that this cookbook will contribute to your good health and will help you to create a positive attitude towards formulating a meal plan that takes into account certain food limitations.
Bon apptit!
Hilda Lategan RD (SA)
Breakfast dishes
Breakfast dishes and drinks
Breakfast is an essential meal of the day. If you have a healthy breakfast, you will probably not be ravenously hungry by 10am and might even realise during the morning that your ability to concentrate and your energy levels are better. Choose a breakfast according to your circumstances, food allergies and sensitivities. When you do proper planning, food choices become so much easier for each meal, including breakfast.
A typical breakfast consists of:
Starchy food, such as:
Instant breakfast cereal or cooked porridge
Bread, biscuits or muffins
The leftover starchy food from supper, such as rice, pasta or potato
Protein-rich food, such as:
Milk or yoghurt
Substitutes for milk, for example soya, rice or coconut milk
Cheese, eggs, cooked legumes such as lentils or baked beans in tomato sauce, or nuts.
Protein dishes for light and main meals
Fruit, fruit juice or vegetables such as slices of tomato
You can also prepare a delicious breakfast drink from the ingredients which are usually part of your breakfast, such as by combining breakfast cereal, milk, fruit and a little ice water. See the recipes for smoothies.
Breakfast dishes and drinks
Name of recipe | Free of: W = Wheat; G = Gluten; Ma = Maize; E = Egg; Mi = Milk; L = Lactose; So = Soya; C+P= Colourants and preservatives |
W | G | Ma | E | Mi | L | So | C+P |
Buckwheat-flour porridge | () |
Barley-flour porridge |
Millet-flour porridge | () |
Oats porridge | () |
Oats porridge with oat bran | () |
Taystee Wheat porridge |
Maize meal, kreemymeel porridge |
Braai pap, polenta |
Sorghum-flour porridge |
Crumbly maize-meal porridge |
Stiff maize-meal porridge |
Melkkos with tapioca | () | () | () |
Breakfast drink |
Fruit smoothie | () | () | () |
Beetroot and carrot smoothie |
Green smoothie |
Hot-chocolate drink | () | () | () |
Naartjie syrup |
Lemonade |
Iced tea with fruit juice |
Camomile tea with fruit juice |
Cooked breakfast cereal
Although it is a simple process to cook breakfast cereals, some people do not know how to boil porridge because they are spoiled with the availability of instant cereals.
Due to the variety of ingredients that are added during the processing of instant cereals, it is impossible for some people with food allergies and sensitivities to eat these cereals. Also, when no or only limited quantities of milk can be added, it becomes difficult to moisten the cereal satisfactorily. In cases like these it is more convenient to choose a cooked breakfast cereal as a breakfast dish. Breakfast cereals can be cooked in a saucepan on the stove or they can be prepared in a suitable microwave-safe dish.
How to cook porridge in a microwave oven:
Use a microwave-safe dish with a volume of at least twice the quantity of flour and water you are using. Mix the fine flour with cold water until smooth and then add the boiling water while stirring. Microwave the porridge according to the directions for each kind of porridge (see below), until thick and cooked. Stir the porridge every 20 to 30 seconds in the beginning to prevent it from forming lumps. Keep in mind that the microwave method will take longer when you microwave more than a cup at a time.
How to cook porridge on a stove:
Bring the water to the boil in a saucepan. Mix the fine flour with cold water until smooth and gradually stir the paste into the boiling water. Reduce the temperature and simmer until cooked. Stir from time to time to prevent the porridge from burning.
RECIPES TO PREPARE 1 CUP (250 ML) COOKED PORRIDGE
Buckwheat-flour porridge
50 ml buckwheat flour; 50 ml cold water; 200 ml boiling water; a pinch of salt
Microwave: 8-9 minutes on medium.
Stovetop: simmer 10-12 minutes.
Barley-flour porridge
50 ml barley flour; 50 ml cold water; 200 ml boiling water; a pinch of salt
Microwave: 5-7 minutes on medium-high.
Stovetop: simmer 8-10 minutes.
Millet-flour porridge
30ml millet flour; 50 ml cold water; 200 ml boiling water; a pinch of salt
Microwave: 9-10 minutes on medium.
Stovetop: simmer 12-15 minutes.
Oats porridge
60 ml rolled oats; 250 ml boiling water; a pinch of salt
Microwave: 2-3 minutes on medium-high.
Stovetop: simmer 3-5 minutes.
Oats porridge with oat bran
45 ml rolled oats; 15 ml oat bran; 250 ml boiling water; a pinch of salt
Microwave: 5 minutes on medium-high.
Stovetop: simmer 4-5 minutes.
Taystee Wheat porridge
50 ml Taystee Wheat; 50 ml cold water; 200 ml boiling water; a pinch of salt
Microwave: 3-5 minute on medium-high.
Stovetop: simmer 7-9 minutes.
Maize meal/kreemymeel porridge