Becky Excell, who has been gluten-free for many years after being diagnosed with irritable bowel syndrome, is on her eighth book of recipes for people like her who cannot eat gluten.
“It’s incredibly easy to dodge common UPFs (yes, even on a gluten-free diet), whether that’s by making simple swaps, using more whole foods or quickly whipping up your own quick alternatives.”
While Feel Good Gluten Free isn’t 100% UPF free, it is not far off, she says.
Being on a gluten-free diet often makes many people constantly idealise and long for cake, biscuits and takeaways. They tend to roll their eyes at being served fruit, salad and many other genuinely healthy options.
So she has come up with recipes for healthier fakeaways and street food as well as mid-week dinners using minimal ingredients.
“By taking inspiration [from] what we can’t eat while absolutely celebrating what we can, [we] create a maintainable, healthier diet that you can live by.’’
There is also full nutritional information for each recipe included at the back of the book for those who are interested.
She uses the air fryer in many recipes when it makes life easier but there are options for regular ovens too.
There are also recipes for sweet treats and desserts.
Most of the recipes provide dairy-free, lactose-free, low Fodmap, veggie and vegan options wherever possible.
The book
This is an edited extract from Feel Good Gluten Free by Becky Excell, published by Quadrille. Photography: Hannah Hughes
Porridge loaf and chia jam
This loaf works perfectly for breakfast with my delicious chia jam. It doesn’t contain any flour, and is mainly just a humble combination of gluten-free oats and yoghurt. It’s nice warmed or toasted but also lovely cold, too.
Makes 10 slices
Ingredients
For the bread
325g (3¼ cups) gluten-free oats
2 tsp bicarbonate of soda (baking soda)
½ tsp fine salt
500g (generous 2 cups) 0% Greek yoghurt
2 Tbsp milk
1 large egg, beaten
1 Tbsp pumpkin seeds, plus extra for the top
1 Tbsp sunflower seeds, plus extra for the top
For the chia jam
500g raspberries
3 Tbsp honey
1 Tbsp lemon juice
3 Tbsp chia seeds
1 tsp vanilla extract
Method
Preheat the oven to 180°C fan/200°C and line a 900g loaf tin (pan) with non-stick baking parchment.
In a large bowl, mix together the oats, bicarb and salt. Mix in the yoghurt, milk and beaten egg until well combined, then stir through the pumpkin and sunflower seeds.
Scrape the mixture into the loaf tin and sprinkle more seeds on top, then bake in the oven for 50 minutes before removing from the tin and cooking for a further 10 minutes out of the tin to help the crust crisp up. Remove from the oven and allow to fully cool before slicing.
For the chia jam, place the raspberries in a small saucepan with the honey and lemon juice and allow to cook over a low-medium heat until the raspberries start to break down, about 5-10 minutes, stirring occasionally so nothing catches on the bottom. You can also break the raspberries down more using a fork.
Stir through the chia seeds and vanilla, remove from the heat and either allow to cool in the saucepan or transfer it to a clean jar. It will thicken as it cools. Once cooled, enjoy on a slice of fresh or toasted porridge loaf.
Store the loaf for up to 3-4 days at room temperature in an airtight container. Refrigerate the jam in a sterilised jar for up to 1 week.
(I can’t believe it’s not) chicken korma
A mild, creamy curry where roasted carrots bring both thickness and sweetness while the cashew nuts ensure a silky smooth texture; with this harmony of aromatic spices and Greek yoghurt for creaminess, nobody will ever believe that the sauce is crammed with carrots rather than coconut milk or cream! This is another blender/food processor wonder, but of course, you’ll more than get by using a stick blender.
Serves 4
Ingredients
For the sauce
600g carrots, peeled and cut into 2-3cm chunks (450g peeled and chopped weight)
Extra virgin olive oil in a spray bottle, for greasing
50g cashews, soaked in boiling water for 10 minutes, then drained
400ml (generous 1½ cups) hot gluten-free chicken or vegetable stock
2 tsp mild curry powder
½ tsp ground turmeric
½ tsp ground coriander
¼ tsp ground cardamom (optional)
1 tsp peeled and finely grated fresh ginger
1 tsp honey
¼ tsp each of fine salt and black pepper
3 Tbsp 0% Greek yoghurt
Coriander (cilantro) leaves, to finish (optional)
For the chicken
1½ tsp garlic-infused olive oil
650g skinless chicken breast fillet, cut into chunky 2.5cm pieces
½ tsp fine salt
¼ tsp black pepper
Method
Preheat the oven to 180°C fan/200°C. Toss the carrots with a few sprays of oil and a pinch of salt on a large baking tray, then roast for 18-22 minutes until tender and lightly caramelised.
Meanwhile, for the chicken, heat the garlic oil in a large saucepan and place over a medium-high heat. Toss the chicken with the salt and pepper, then add to the hot pan in a single layer and sear for 6-8 minutes, turning to colour all sides, until fully cooked through; remove the pan from the heat.
In a blender or food processor, blend the roasted carrots, soaked and drained cashews, hot stock, spices, ginger, honey, salt and pepper until mostly smooth.
Transfer the blended sauce to the pan and place back over a low-medium heat. Simmer for 4-5 minutes until piping hot and the sauce has lightly thickened, adding a splash of water if it’s too thick. Remove from the heat and stir in the yoghurt until smooth.
Scatter with coriander, if using, and serve with rice or buckwheat flatbreads.
This can be stored in the fridge for up to 3 days in airtight containers. Reheat in the microwave until piping hot.
Chilli cheese falafel
Crunchy outside, fluffy inside falafel with a warm chilli heat and sharp mature cheddar. The air fryer gives you the crisp without deep-frying (oven method included, too) and the quick tahini yoghurt brings a tangy richness that pairs perfectly. They’re brilliant paired with gluten-free buckwheat flatbreads with shredded lettuce, or piled up for dipping. Canned chickpeas still ensure this “cheat’s” version is quick, easy and without faff.
Serves 3-4 (makes 14)
Ingredients
Extra virgin olive oil in a spray bottle, for greasing
For the falafel
1 x 400g can of chickpeas, drained, reserving 45ml (3 Tbsp) of the liquid (aquafaba)
2 large handfuls (50g) of spring onion (scallion) greens, roughly chopped
½ tsp smoked paprika
2 tsp ground cumin
1 tsp ground coriander
¼ tsp bicarbonate of soda (baking soda)
1 tsp lemon juice
1 Tbsp garlic-infused olive oil
1 Tbsp dried mixed herbs
60g reduced-fat mature cheddar, grated
½ tsp dried chilli flakes for a mild heat, or 1 tsp for hotter
125g gluten-free brown rice breadcrumbs
½ tsp fine salt
For the tahini sauce
140g (⅔ cup) 0% Greek yoghurt
1 Tbsp tahini
1 Tbsp garlic-infused olive oil
2 tsp lemon juice
¼ tsp fine salt
Pinch of black pepper
To serve
2 handfuls of iceberg lettuce, shredded
Gluten-free buckwheat flatbreads or store-bought gluten-free pittas
Jarred whole chillies (optional)
Method
In a blender or food processor, add all of the ingredients for the falafel (including the aquafaba — it’s important!). Pulse for around 20 seconds or until everything has been broken down and a smooth “dough” emerges.
Use an ice-cream scoop to portion out the falafel mixture and roll into balls (about 40g each).
To cook in the air fryer, generously spray the crisping tray with oil. Preheat the air fryer to 190°C for 3 minutes with nothing in it (this helps prevent the falafel sticking to the tray). Place as many as will comfortably fit into the air fryer and spray generously with oil. Air fry for 10-12 minutes, flipping them over halfway and spraying generously once more with oil, until golden on the outside.
To cook in the oven, preheat to 200°C fan/220°C. Lightly grease a baking tray by spraying well with oil. Arrange the falafel on the tray, spray generously with more oil and bake for 12 minutes; turn, spray again and bake for another 8-10 minutes, until crisp and golden.
Meanwhile, in a small dish, mix together the ingredients for the tahini sauce until smooth.
To serve, scatter the shredded lettuce on top of the flatbreads or pittas, add the falafel and dollop on the sauce. Garnish with whole jarred chillies, if using.
Store the falafel in the fridge for up to 3 days in airtight containers. Reheat in the air fryer or oven until piping hot. Store the tahini sauce in the fridge in an airtight container for up to 3 days; stir well before serving.
