South African cookbook for allergies and food intolerance. Hilda Lategan

(± 250 ml):611 kJ17,0 g CHO7,5 g protein4,9 g fat1,5 g MUFA0,2 g PUFA3,2 g SF0,6 g fibre

      20 ml cocoa powder

      10 ml cornflour (Maizena or similar)

      10 ml sugar (optional, or replace with a sweetener of your choice)

      100 ml water

      400 ml low-fat milk

      vanilla essence, to taste (optional, it may contain tartrazine and caramel)

      1.Mix the cocoa powder, cornflour and sugar together until smooth. Add a little water and mix into a smooth paste. Stir the remaining water into the paste and microwave for 1-2 minutes on medium-high (70% power), until the mixture is boiling and has thickened. Stir continuously to allow the mixture to thicken evenly.

      2.Stir the milk into the hot-chocolate mixture. Microwave the mixture again for 1-2 minutes on medium-high (70% power), until the drink is piping hot. Stir the essence into the chocolate mixture and beat until foamy. Serve the drink piping hot.

      Will it keep?

      This drink should be enjoyed while it is hot.

SUGGESTIONS AND VARIATIONS•Add 10 ml instant coffee powder in step 1 for a mocha drink.•Replace the milk with reduced-fat coconut milk, then the drink will be milk and lactose free.•Replace the milk with soya milk, then the drink will be milk and lactose free, but not soya free.

      Naartjie syrup

      MAKES 800 ML OF CONCENTRATE

Free of:	W	G	Ma	E	Mi	L	So	C+P
	•	•	•	•	•	•	•	•

Nutritional analysis per portion (± 50 ml concentrate):
390 kJ	21,6 g CHO	0,3 g protein	0,0 g fat
0,0 g MUFA	0,0 g PUFA	0,0 g SF	1,0 g fibre

      500 ml freshly squeezed naartjie juice

      300 g sugar

      1.Place the naartjie juice and sugar in a saucepan and heat over a low temperature until the sugar has melted. Heat the syrup to boiling point, but don’t allow to boil further. Remove the naartjie syrup from the heat.

      2.Pour the hot syrup into sterilised glass bottles, seal and allow to cool. Store the naartjie syrup in the fridge.

      3.To make a naartjie drink, mix 50 ml concentrate with 150 ml ice-cold water.

      Will it keep?

      The concentrate can be kept refrigerated for up to 2 months.

SUGGESTIONS AND VARIATIONS•Orange syrup: Replace the naartjie juice with orange juice.•Grapefruit syrup: Replace the naartjie juice with grapefruit juice. If necessary, add 100 g more sugar.

      Lemonade

      MAKES 1,5 LITRES OF CONCENTRATE

Free of:	W	G	Ma	E	Mi	L	So	C+P
	•	•	•	•	•	•	•	•

Nutritional analysis per portion (± 50 ml concentrate):
154 kJ	9,0 g CHO	0,0 g protein	0,0 g fat
0,0 g MUFA	0,0 g PUFA	0,0 g SF	0,0 g fibre

      peel of ½ lemon (± 15 g)

      250 g sugar

      1 litre water

      250 ml fresh lemon juice

      1.Peel the rind of the lemon very thinly.

      2.Put the sugar in a saucepan and heat over a low temperature until the sugar has melted. Add the lemon rind and water, bring to the boil and simmer for 3 minutes. Remove the rind and stir the lemon juice into the syrup. Pour the hot lemonade into sterilised glass bottles, seal and keep chilled.

      3.To make a glass of lemonade, mix 50 ml concentrate with 150 ml ice-cold water.

      Will it keep?

      This concentrate can be kept refrigerated for up to 2 months.

      Iced tea with fruit juice

      MAKES 2 LITRES

Free of:	W	G	Ma	E	Mi	L	So	C+P
	•	•	•	•	•	•	•	•

Nutritional analysis per portion (± 250 ml):
291 kJ	16,9 g CHO	0,1 g protein	0,0 g fat
0,0 g MUFA	0,0 g PUFA	0,0 g SF	0,1 g fibre

      2 rooibos teabags

      1 black tea or Earl Grey teabag

      1 litre boiling water

      1 litre LiquiFruit or Ceres fruit juice, for example apple juice

      300 g sugar

      1.Put the teabags into a suitable container, pour over the boiling water and allow to steep until the tea is cold. Remove the teabags.

      2.Stir the fruit juice into the cold tea and chill until ice cold.

      3.Serve the iced tea undiluted with ice cubes.

      Will it keep?

      This iced tea can be refrigerated for up to 5 days.

      Camomile tea with fruit juice

      MAKES 750 ML

Free of:	W	G	Ma	E	Mi	L	So	C+P
	•	•	•	•	•	•	•	•

Nutritional analysis per portion (± 250 ml):
187 kJ	10,6 g CHO	0,2 g protein	0,0 g fat
0,0 g MUFA	0,0 g PUFA	0,0 g SF	0,1 g fibre

      2 camomile teabags

      2 whole cloves

      500 ml boiling water

      125 ml fresh orange juice or unsweetened apple juice

      125 ml unsweetened apple juice, for example LiquiFruit or Ceres

      1.Put the teabags and cloves in a suitable container, pour over the boiling water and allow to steep until the tea is cold. Remove the teabags and cloves.

      2.Stir the fruit juice into the cold tea and chill until ice cold.

      3.Serve the iced tea undiluted with ice cubes.

      Will it keep?

      When using fresh orange juice, this iced tea can be refrigerated for 1 day only. It can be refrigerated for up to 5 days when using apple juice or processed orange juice.

      Soup

      Soup can be filling and nutritious. Especially in the winter months, it offers a welcome alternative to a main meal for lunch or supper.

      Soup can be frozen in single portions for use as a light meal at work or at school. Hot soup can be taken in a vacuum flask if it is impossible to heat it at the workplace or school.

      Soup

Name of recipe	Free of:W = Wheat; G = Gluten; Ma = Maize; E = Egg;Mi = Milk; L = Lactose; So = Soya;C+P= Colourants and preservatives
	W	G	Ma	E	Mi	L	So	C+P
Sweetcorn soup	•	•		•	(•)	(•)	(•)	•
Potato