LOFFLEX Recipes – second edition (recipes are Dairy Free, Milk Free, Gluten & Wheat Free)

LOFFLEX Mushroom & Courgette Risotto (serves 1) by Kirrily Gunn RD

1 tsp Rapeseed oil

1 clove of garlic

80g of sliced mushrooms

80g peeled courgette cut into thin strips

80g arborio or risotto rice

300 mls of unsweetened soya milk

1 tsp Tamari (check  – wheat and gluten free)

2 tsp chopped fresh parsley leaves

Salt + pepper to taste

Cold water as required (approx 200-300mls)


Cut garlic clove into quarters and fry in oil to flavour it – remove clove quarters when cooked (or use garlic flavoured oil)

Saute the mushrooms and courgette in the flavoured oil

Once the vegetables start to soften add the rice, cooking for 2 minutes until the edges of the rice go translucent

Add tamari, chopped parsley and pepper and stir

Slowly add quantities of the soya milk, stirring continuously adding more milk as required as it is absorbed by the rice

Once all the milk has been used continue the process with cold water until the rice has softened to a risotto consistency (al dente)

Taste and flavour as required with salt, extra pepper, parsley and tamari

Serve hot, topped with dairy free cheese, if desired (check against your suitable ingredient list)

Please note this recipe is not suitable for FODMAPs diet, cook without mushrooms to make it FODMAP free.

Suitable for Vegetarian, Dairy Free, Milk Free, Gluten & Wheat Free

Pear and Plum Fairy Cakes by Faye Morton RD

(serves 12)


You can use icing sugar if desired to decorate - no colours or flavourings should be added

150g rice flour

75g soft brown sugar

6 tablespoons sunflower oil

3 tablespoons golden syrup

1 1/2 teaspoons of gluten-free baking powder

3/4 teaspoon bicarbonate of soda

60g pears (tinned)

60g plums (stewed)


Pre heat the oven 190 C/gas mark 5

Mix flour with bicarbonate of soda and baking powder

Add sugar and the fruit mix together

Add the oil and golden syrup and beat the ingredients together

Put into silicone or paper cases and bake in the oven for 25 minutes.

Please note Fairy Cakes are not suitable for FODMAPs diets.

Vegetarian, Dairy Free, Milk Free, Gluten & Wheat Free

Ginger and Caramel Buns


100g Low fat dairy free margarine (soft)

100g  Soft brown sugar

150g Rice Flour

125g Caramel soya dessert (wheat, dairy, egg + gluten free)*

3 teaspoons baking powder (gluten free)

1 teaspoon of ground ginger (check wheat free)

Cane sugar granules.


Weigh out ingredients into a bowl.

Using an electric whisk, mix the ingredients till the batter is pale.

Spoon into cases (paper or silicone)

Sprinkle over cane sugar granules.

Cook in the oven for 20 minutes at gas mark 6/200°C or moderately hot.

Makes approximately 12 small buns.

(per 100g column 1, per bun column 2)

Energy Kcal                           289                            129

Fat    g                                      9.3                                 4.2

Carbohydrate g                    55.9                               25.0

Protein      g                              6.7                               3.0

Suitable for gluten free, dairy free, egg free, LOFFLEX diets

*For FODMAPs diet exchange soya pudding for one egg, if soya is not tolerated and gluten free flour mix can be used instead of rice flour.

*For LOFFLEX diet, remember – don’t eat too many!!! These are low fat but the number of buns you eat will increase the total fat you consume! 🙂

©Jules_GastroRD Jan 2012