Recipes: Maria Middlestead

Makes 32 Paleo, vegan; no grain, gluten, dairy, egg, or legumes; low FODMAPS; with nut-free option Wonderfully crisp, crunchy, stylish and flavourful. Very easy to make, yet deceptively alchemical. Before baking, the mixture looks like porridge [...]

(No gluten, dairy, cane sugar or soy) Moist, flavourful and long keeping, this has a taste and texture similar to fruitcake. The loaf is high in fibre, protein (see my website TIPS page for Protein for the surprising contribution dried fruit ma [...]

Makes 32 (No wheat, dairy, cane sugar or egg; little if any gluten) Children can prepare these simple, quick and long lasting cookies. In taste these are similar to oat-based muesli bars and to commercial (and more expensive) Brazil Nut Oaties [...]

(No gluten, dairy and with options for most diets) Squillions of possibilities follow from a few core concepts. There is a specific recipe (one of my favourites) and then a range of easy ideas. Fish is an excellent source of Protein, Zinc, iodi [...]

Serves 3-4 (Vegan; no gluten, dairy, egg, nightshades or grain) Enjoy the crisp texture, moist interior and mild Indian flavours. Serve with roasted, steamed or mashed vegetables. Or with a hearty salad such as Coleslaw with Tahini Dressing. Th [...]

Serves 4 (No gluten, dairy or nightshades; with options for cane sugar, animal/plant protein) This looks gorgeous on a big platter – its creaminess yet spicy grunt contrasts with the fresh clarity of cool fruit. A flavourful and popular vegeta [...]

Most people would acknowledge that a diet without vegetables would be missing important nutrients. However they might be missing out on an equally significant category of food: legumes. Legumes are characterised as seed bearing pods such as fre [...]

(Vegan; no gluten, dairy or egg; with options for nightshades*) Some vegetarian food is dull and earnest, chaotically combined, or endlessly chewy. Inexperienced cooks often just remove the meat and compensate with heaps of cheese. Little under [...]

(No gluten, dairy; with options for cane sugar) The uninformed may think of marzipan as that artificially flavoured, white slab insulting the top of fruitcakes. Historically it was probably our first sweet, made of nourishing ground nuts and ho [...]

(With options for every diet) Can’t eat gluten, bread, yeast or starch? No cheese? No tomatoes? No problem! Sometimes your body needs extra care around food choices. You can ignore it; complain about it; or you can be resourceful. As a recent u [...]

(No gluten, dairy or cane sugar; with options for soy) Possibly of Canadian origin, this may be named for its heartiness. It keeps, slices and transports well in lunch boxes. Dense and moist, almost like a pudding, there is the pleasing differe [...]

Makes 24 (No gluten, dairy, cane sugar or soy – even with options for peanuts) Children could easily help prepare this simple recipe. Although careful scrutiny is needed with helpers of any age as the raw batter is so yummy. These cookies are h [...]

Makes 32; serves 4-5 (No gluten, dairy, legumes or nightshades) New Zealand supermarket shoppers are fortunate to be able to purchase grass-fed, free range venison without antibiotics or growth-promoting hormones. Farm-raised venison has a mild [...]

Makes 1¼ cups (Vegan; no gluten, dairy, egg, soy or nightshades) If you like to eat foods that bite you back with similar intensity: try this. It resembles a chunky hummus, Italian-style. Use it on bread, crackers or as a dip for raw vegetables [...]

16-20 small squares (Vegan; no gluten, dairy, cane sugar, egg, soy, citrus) You can safely serve this to any fan of rich morsels (ie most females). If preferred, avoid all discussion of its nutritional virtues: it can win on taste and texture a [...]

Serves 2-3 (No gluten, dairy, or cane sugar; with options for nightshades*) It is a surprise when something light, balanced and healthful such as sushi becomes a fashion hit across demographics. This simple hot or cold rice main dish has many s [...]