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Nutritional Healing
Mary’s Recipes
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APRICOT FRUIT CAKE

10 oz goats, sheep's, cows or soya yoghurt, 1 egg, 5oz sugar free apricot preserve, 9 oz brown rice flour,(or half and half millet and rice) 1 tsp cinnamon, 1 tsp allspice, 1 tsp nutmeg, 1 heaped tsp, bicarbonate of soda, 5 oz dried apricots finely chopped, 5 oz currants or raisins, walnuts if desired: Preheat oven to 180c, 350f, mark 4. Grease or line a 9” square baking tray. Combine yoghurt, Apricot preserve and egg. Add half flour with spices and bicarb. Stir until evenly moist. Stir in remaining flour. Fold in apricots, currants or raisins and walnuts. bake for 35 to 40 mins

BANANA GINGER CAKE

5.5oz low fat soft cheese,(or yoghurt) 3tblsp molasses,(or honey) 2 soft bananas mashed, 3 eggs (whites whipped separately) 2tsp ground ginger, 7oz polenta, half tsp baking powder: Bake at 180c for 25 mins

OAT CAKES

15 oz jumbo rolled oats, 2 tblsp honey or molasses (or 1 tblsp of each)
8 oz dried fruit pureed with 2 fl oz water (Apricots are nice) 4 oz olive oil: Add ons are Walnuts, linseed, sesame seeds, coconut, rolled quinoa: Preheat oven to 175 c, gas mark 4. grease or line a 9” square baking tray.Melt olive oil honey and molasses in a large saucepan. Add oats and fruit puree stir well. Bake for 20 to 25 mins.

MILLET AND BUCKWHEAT CAKES

Soak 3oz linseed in 200ml water overnight, also soak and then puree 8oz dried fruit in 200ml of juice. Put these ingredients in a saucepan and gently heat to mix with 4oz olive oil, 2 tblsp molasses (or honey) and a good shake of desiccated coconut (half to one oz). Stir all together then add 7oz of rolled buckwheat and 8oz rolled millet, stir well, if the mixture is too dry add a little more juice. Cook n a 9” square baking tray for 20-25 mins at about 175c

LEMON AND POPPY SEED CAKE

2floz lemon juice, grated rind of 1/2 lemon, rind of 1 lemon 4oz rice flour, 4oz millet flour, 1 tbsp tahini, 2 eggs, 1oz poppy seeds, 1tsp vanilla extract, 3oz olive oil, 1/2tsp stevia powder, 1.5 tsp baking powder: Blend grated lemon rind, and lemon juice until smooth. Add all other ingredients and mix well. Bake at 180c for 30 min or until firm to touch and brown. (Herbal sweetener stevia, available online from America)

PLAIN SCONES

8oz flour (ie 4oz millet & 4oz quinoa), 2oz coconut oil, pinch of salt, 2 rounded tsp baking powder, half a tsp stevia rubbed together, add 4 tblsp of fat free yoghurt, mix into a dough. Divide into 8 rounds and bake on baking parchment at 220, 425 or no 7 for 12 min

BARRA BRITH

In a saucepan mix: 4oz sugar free apricot preserve: 8oz sultanas: 5floz water: 3oz low fat cream cheese,(or yoghurt): 1tsp mixed spice. Bring to the boil and simmer for 10 min; allow mixture to cool then add 1 egg, mix well, then add 4oz brown rice flour, 40z millet flour and 1/2tsp baking powder. Mix well and bake in a 1lb loaf tin for 1-1.5 hours at 150c.

PORRAGE

Half tsp cinnamon, 1 tsp tahini, 1dsrt sp pine nuts, 2 tblsp linseed, 3/4 cup rolled millet, quarter cup buckwheat,(tot 2.5oz) half oz raisins, half oz, 2 cups of water: Soak over night, boil until thick then add 1 tsp molasses. (1 portion)

CINAMON RICE

Place 5oz long grain organic pilau rice into a pan with 750 ml of soya milk, 2 tsp cinnamon, juice of half a lemon and 2oz of raisins. Simmer for 30 to 40 mins until rice is very tender. Serves 4

BEAN BURGERS

Fry one onion and one clove of garlic, add to one finely grated carrot, 7 oz mixed cooked beans, 1 tablespoon tahini or peanut butter, 1 teaspoon grain mustard, 1 teaspoon mixed herbs, salt and pepper, plain flour to mix, 1 teaspoon miso: Mix all ingredients together press into burger shapes (6) fry or brush with oil and bake (can be frozen)

SALMON TARRAGON FISHCAKES 

Mix together the 1 8oz tin if salmon with 8oz mashed sweet potato, 1 large chopped fried onion and two tablespoons of fresh chopped tarragon. Form into 5 burgers and coat with sesame seeds. Fry in a little oil.

VEGETABLE LASAGNE 445 cal per portion (4 portions)

Cauliflower, broccoli, carrots, onions, garlic, courgettes, sweet pepper, 1 tin chopped tomatoes, tomato salsa, 1/4 pt miso water: Cook chop and combine these ingredients. Layer in an ovenproof dish with wheat free lasagne sheets. Cover with sauce made from, 2 oz olive oil, 2 oz corn flour, 3/4 pt soymilk and 4 oz feta cheese. Grate pepper and sprinkle seeds over the top. Bake at 200c for 30 mins

LENTIL MOUSSAKA 315 cal per portion (6 portions)

4.5oz lentils, 1 lg onion, 1 green pepper, 2 carrot, 2 cloves of garlic, 1/2 pt water, 1 tin chopped tomatoes, 1tsp dried oregano, 1 tsp dried basil, 1 bay leaf, black pepper: Chop all veg finely, place all ingredients in a pan bring to the boil and simmer until lentils are soft but not mushy. Slice 3 courgettes and 1 aubergine. Layer the lentil mix with courgettes and aubergine. Thinly slice 3 (10oz) sweet potatoes, layer over the top and cover with sauce made from 8oz extra light cream cheese mixed with 1 tbsp corn flour and 1/2 pt soy milk, sprinkle with seeds and cayenne pepper. Bake at 200c for 1 hour until golden.

FISH PIE 440 cal per portion (4 portions)

1lb cod fillet,1small onion finely chopped, 1/2 pint soy milk, 1 bay leaf, salt & pepper, 1tbsp corn flour, 2oz butter,4 oz mushrooms sliced, 4 oz seedless grapes halved, 4oz prawns or 1 tin tuna drained,1tbsp chopped parsley, 1.5lb sweet potato and squash, cooked quinoa, 1tsp mustard: cook fish in a saucepan with onion, milk and bay leaf, salt & pepper, Reserve liquid and break up fish. Melt butter in a pan stir in flour to thicken, add fish cooking liquid bring to boil and simmer for 2 min stir in mushrooms, fish and grapes, pour into an oven proof dish. Mash sweet potato, squash, quinoa and parsley, cover top of fish mix. Bake at 200c for 15 min.

ROAST VEGETABLES 280 cal per portion (2 portions)

1 courgette, 1 sweet pepper, 1 onion, 3 cloves of garlic, 1 sweet potato, 1 parsnip, 1 ring of squash, sunflower and pumpkin seeds: Chop all ingredients, toss in 1tblsp olive oil, bake at 220c until brown.

RISOTTO 375 cal per portion

Cooked long grain, brown basmati rice, (if rice is a problem food substitute mung or aduki beans or buckwheat) Chopped tomatoes, Onion, Garlic, Courgettes, mushrooms, sprouted beans, seeds, 1tsp mustard: Fry all ingredients in a small amount of olive oil and serve.

CRUNCHY SALAD

Shredded lettuce, Grated white cabbage, Shredded lettuce, Grated carrot, chopped apple, Pine nuts, Seeds, Raisins, Walnuts: Toss and serve.

TUNA BEAN SALAD

A handful each of cooked wild rice, aduki & mung beans and quinoa, add one small tin of sweetcorn, some frozen peas and a tin of tuna, stir in one tablespoon of pesto sauce. Can be eaten hot or cold.

PARSNIP AND APPLE SOUP Rosemary Connely

Prepare and boil, 5 parsnips, 4 carrots, 1 large onion, 1” ginger root, 1/2 fennel, 1 large cooking apple. Add mixed herbs, salt & pepper to taste

SWEET VEGETABLE SOUP 200 cal per portion

2 carrots, 2 parsnips, 1 sweet potato, 1 onion, 1 clove of garlic, whole green lentils mixed herbs, salt and pepper: Cook all ingredients together in a big saucepan then blend with a hand blender

PARSNIP AND LEEK SOUP 200 cal per portion

3 large leeks, 4 parsnips, lentils, 1 clove of garlic, 1” square cube of stem ginger chopped Boil all ingredients together, blend and serve

CARROT SOUP 200 cal per portion

3 parsnips, 3 carrots, lentils, 1 onion, grated ginger root, salt and pepper:Boil all ingredients together, blend and serve

COCONUT SOUP 

1Large carrot, 1 sweet potato, 1 clove of garlic, ground pepper. Coconut milk.Cook veg in small amount of water, blend to smooth add coconut milk and seasoning.

HOUMOUS 

4oz chick peas soaked and boiled for1 hour, 2tblsp tahini, 1 crushed clove of garlic 1/2 lemon juiced, 2tblsp olive oil, salt and pepper, some of the boiling water to soften:blend all ingredients together, serve with ryvita and salad

MACKERAL PATE (2 portions)

Blend together 4oz smoked mackeral, 2oz tofu, juice of 1/2 lemon, salt and pepper to taste

PESTO

1,1/2oz fresh basil, olive oil, 1oz pine nuts, lemon juice, 1 oz brazil nuts, 1 small clove of garlic, 1oz feta cheese: blend all ingredients together serve with wheat free pasta

NOTE: The Nutritional information contained in this website does not constitute medical advice but information in matters of dietary and lifestyle counselling.  If you have a medical condition, for legal purposes you are advised to seek advice from a medical doctor. 

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