Do you suffer from food allergies or have an intolerance to certain foods? Then these recipes are for you.

Extracted from Hilda Lategan’s South African Cookbook for Allergies and Food Intolerance (Tafelberg)

Eating foods to which you are allergic or have an intolerance, can also cause inflammation, which makes your adrenal glands secrete hormones that de-stabilise your insulin and blood sugar levels.

Chronic inflammation leads to premature aging. So, not only will you feel under the weather, you will look it too. Luckily, dietician and author Hilda Lategan comes to the rescue.

Lentil Soup

Makes ± 2 litres

Safe for people with the following allergies: wheat, gluten, maize, egg, milk, lactose,  soya, colourants and preservatives

Ingredients

100g raw brown rice
100g brown lentils
1,5 litres water
1 medium onion, peeled and chopped (100g)
2 medium carrots, scraped and coarsely grated (200g)
1 celery stalk with leaves, rinsed and chopped (25g)
1 medium ripe tomato, skinned and diced (125g)
1 litre water
30ml Ina Paarman’s Beef Flavour Stock Powder
50ml tomato purée (optional)
± 5ml salt, to taste
Freshly ground black pepper, to taste

Method

Place the rice and lentils together with 1,5 litres water in a large saucepan. Bring to the boil and simmer for 30-40 minutes, until the rice and lentils are soft and cooked. Add the onion, carrots, celery, tomato, water and beef stock powder to the lentil mixture. Bring to the boil and simmer for 30-45 minutes, until the vegetables are tender and cooked. Stir in the tomato purée, salt and pepper, and simmer for 5 minutes.
Nutritional analysis per portion (± 250ml): 567kJ; 22,1g carbohydrate; 5,4g protein; 0,7g fat; 0,2g monounsaturated fatty acids (MUFA); 0,2g polyunsaturated fatty acids (PUFA); 0,3g saturated fats (SF); 4,9g fibre
TIP: This soup can be refrigerated for up to 48 hours and frozen in user portions for up to 2 months.

Grilled Polenta Slices With Oven Roasted Vegetables

Makes 8 slices

Safe for people with the following allergies: wheat, gluten, egg, lactose, soya, colourants and preservatives

Ingredients

750ml water
2,5ml salt
250ml polenta (yellow maize) (175g)
15ml butter or margarine
25g parmesan or Grana Padano cheese, grated
± 10ml canola or olive oil
Oven-roasted vegetables

Method:
Bring the water and salt to the boil in a saucepan with a lid. Stir the polenta into the boiling water. Reduce the heat, cover with the lid and simmer for 30 minutes, until thick and cooked. Stir the polenta from time to time.

Stir the butter or margarine and grated cheese into the cooked polenta. Pour the hot polenta into a 270 x 210 x 15mm baking sheet. Level the surface while still hot. Allow to cool. Cut into 8 rectangles.

Heat just enough oil to grease the bottom of a griddle or frying pan. Grill the slices for 2-3 minutes on each side.
Nutritional analysis per portion (1 slice without topping): 488kJ: 18,7g carbohydrate; 2,8g protein; 2,9g fat; 0,8g MUFA; 0,3g PUFA; 1,8g SF; 1,0g fibre

TIP: Once grilled, this dish tastes best when freshly prepared and hot. The polenta slices that are not grilled can be refrigerated for 24 hours and grilled as needed. Freezing is not recommended.

Rice Frikkadels With Tomato and Onion Gravy

Makes 6 portions

Safe for people with the following allergies: wheat, gluten, maize, egg, milk, lactose, soya, colourants and preservatives.

Ingredients

250ml tender cooked brown rice (140g)
500g lean beef mince, or ostrich or game mince
20ml grated onion
2,5ml salt
1,25ml each of ground coriander and white pepper
Pinch each of ground cloves and grated nutmeg
10ml canola or olive oil
1 large onion, peeled and thinly sliced (150g)
1 garlic clove, crushed (optional)
3 medium ripe tomatoes, skinned and chopped (500g)
5ml dried mixed herbs
2,5ml salt
10ml sugar (optional)
50ml tomato paste*
Freshly ground black pepper, to taste

Method

Mash the rice slightly. Mix the rice with the mince, onion and seasoning. Divide the mixture into 6 portions and roll each portion into a firm frikkadel.

Place the frikkadels loosely next to one another in a greased oven dish. Preheat the oven to 180°C. Heat the oil and stir-fry the onion and garlic until the onion is translucent.

Stir the tomatoes into the fried mixture and simmer for 15-20 minutes. Stir the remaining ingredients into the tomato mixture and simmer for 5-8 minutes, until thick and cooked. Stir from time to time.

Spoon the tomato and onion sauce over the frikkadels. Cover the oven dish with a lid and bake for 30 minutes. Remove the lid and bake for 20-25 minutes. Serve hot.
Nutritional analysis per portion (± 90g meat and sauce): 868kJ; 11,7g carbohydrate; 20,9g protein; 7,8g fat; 3,5g MUFA; 0,8g PUFA; 3,5g SF; 1,8g fibre
TIP:  This dish can be refrigerated for 24-48 hours. It can be frozen for up to 30 days.
* Read the labels of tomato paste, taking your sensitivity to ingredients into consideration. Some products are free of colourants. This recipe was prepared with Pick n Pay brand tomato-paste sachets.

Almond and Orange Cake

Makes 12 slices

Safe for people with the following allergies: wheat, gluten, milk, lactose, soya, colourants and preservatives.

Ingredients

100ml fresh orange juice
25ml sugar
± 5-6cm rosemary twig with leaves
150g soft milk-free margarine, such as Blossom Lite or Olé
150g castor sugar
3 large eggs
5ml Royal Baking Powder
Pinch of salt
5ml finely grated orange rind
175g almond flour
75g polenta

Method

Preheat the oven to 160°C. Grease a 200mm pie dish or cake tin with a brim of at least 50mm. Heat the orange juice and sugar over a low heat until the sugar has dissolved.

Remove from the heat, add the rosemary twig and allow to infuse for five minutes. Remove the twig from the syrup. Set aside the syrup; you will need to reheat it and pour it over the cake later.

Beat the margarine and castor sugar until creamy, and add the eggs gradually while beating at a high speed, until light and fluffy. Use a mixing spoon to mix the baking powder, salt, orange rind, almond flour and polenta into the creamed mixture.

Spoon the soft dough into the greased pie dish or cake tin and level the surface. Bake for 50-60 minutes, until golden and done. Remove from the oven, prick the hot cake and pour the hot orange syrup over the cake. Allow the cake to cool before cutting.
Nutritional analysis per portion (1 slice): 779kJ; 20,8g carbohydrate; 3,2g protein; 9,6g fat; 2,0g MUFA; 3,5g PUFA; 4,1g SF; 0,8g fibre
TIP:
This cake keeps well for 3 to 4 days when covered and refrigerated. It can also be frozen for up to 30 days.

DID  YOU KNOW?
Hard cheese, such as parmesan, does not contain milk sugar,  so it is considered to be lactose-free.

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