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Three Intolerant-Friendly Winter Recipes

We hope you’re wrapping up warm! When it’s eye-wateringly cold outside with blistering winds and torrential rain, nothing is more appealing than heading back home to sit by the fire with a hearty and stodgy dish to warm you up.

If you’re digging around for your winter recipe book or you’re overdue buying a new cookbook, then hold your horses! We have 3 winter dinner recipes to test your taste buds.

Two of the recipes below use one of the most must-have kitchen gadgets out there at the moment: a spiralizer. What’s a spiralizer we hear you say? With the crank of a handle, you can turn a wide array of fruit and vegetables into healthy ribbons, noodles and even rice. Vegetable spiralizer, spiral slicer, food spiralizer or even a vegetable noodle maker, whatever you want to call it, it’s the kitchen accessory you must own!

Whilst it’s tempting to spiralize a goodness-packed raw ribbon salad, there’s no reason why you can’t use the gadget to make light, filling and food intolerance-friendly winter warmers!

Ginger Salmon with Courgetti Broth

Ideal for those with a wheat intolerance, gluten intolerance and a dairy intolerance 

If there’s one dish guaranteed to banish the winter blues, it’s our salmon with courgette noodles and a Japanese inspired gingery broth. Wheat, gluten and dairy intolerance friendly, packed full of omega-3s, and low in calories, this dish is a perfect relief from the rich foods of the festive season!

Ingredients: What do you need? (Serves 4)

Please check the labels on all ingredients to ensure it is suitably free-from

1 tsp. vegetable oil, 2 medium courgettes, spiralized into noodles, 2 salmon fillets, 200g winter greens, shredded (e.g. Chard, Savoy Cabbage, Kale, Cavolo Nero), 1 garlic clove, finely chopped, 1 ½ tsp. fresh ginger, finely chopped, 1 tbsp. gluten free tamari (or soy sauce, if you’re not avoiding gluten), 2 tbsp. sesame oil, 4 spring onions, sliced, chilli, sliced thinly (to garnish), handful of coriander leaves, torn, 600ml gluten free vegetable stock

Method:

1) Preheat oven to 180°c

2) Place salmon skin side down on a non-stick baking tray, season with salt and pepper, and place in oven for around 15-18 minutes.

3) Meanwhile, place a deep pan on a medium heat and heat the vegetable oil. Add in the garlic and ginger and cook for 1 minute.

4) Add the shredded greens to the pan and stir fry for 2 minutes or until slightly wilted.

5) Then, pour in the vegetable broth, sesame oil, tamari and courgette, and let simmer for around 3-5 minutes, or until the courgette is tender.

6) Add the spring onions to the broth and mix in well.

7) Pour the broth and noodles into bowls, and top with the salmon. Sprinkle with the coriander, sliced chilli, and a little more tamari to taste, then serve (chopsticks optional!).

spiralizer

Kale, sausage and squash lasagne

Ideal for those with a gluten intolerance and wheat intolerance

This “lasagne” manages to balance the warmth and rib sticking features of all the best winter recipes, without being stodgy that you’re resigned to the sofa after eating it. The kale and butternut squash provide anti-oxidants to help boost the immune system and starve off winter bugs. Plus, by replacing the traditional pasta in this recipe with squash, there’s no reason for those with gluten intolerances to miss out.

Ingredients: What do you need? (Serves 6)

Please check the labels on all ingredients to ensure it is suitably free-from

1 butternut squash, 8 sage leaves (fresh), 4 good herby sausages (optional gluten free i.e. Heck Sausages), 500g kale, roughly chopped, 1 small onion, finely chopped, 3 cloves garlic, finely chopped, 1 tsp. chilli flakes, 200g ricotta cheese, 70g parmesan cheese, 50g cheddar cheese, 1 large egg, beaten

Method:

1) Preheat the oven to 200°c.

2) Cut the larger seeded end of the butternut squash off, and reserve for later use. Peel the squash completely, and if needed cut into two – the squash should be around 6 inches in length.

3) Slice halfway through the butternut squash lengthways, and then spiralize using the largest blade – you’re looking for thick shapes rather than thin noodles.

4)Heat the olive oil in a large frying pan and cook the sage for around 1-2 minutes until crispy. Set aside.

5) Slice the sausages and cook for 6-7 minutes, until browned.

6) Add in the garlic, onion, kale, and chilli flakes, and cook until the kale wilts and the onion are translucent.

7)Whilst the mixture cooks, mix together the ricotta, parmesan and egg in a separate bowl.

8) When the kale and sausage mixture is cooked, get all your ingredients together on the side.

9) Place a layer of the butternut squash in the bottom of a deep, lightly oiled casserole dish. Then, add a layer of the kale mixture, and top with a layer of the ricotta mixture. Repeat, making sure that the final layer is butternut squash.

10) Top with the cheddar, cover the dish with tinfoil, and bake for 45 minutes, removing the tinfoil in the last 5 minutes.

11) Remove from the oven, let rest for 5 minutes, and then sprinkle with the sage and serve

Beef and vegetable casserole

Beef and vegetable casserole

Ideal for those with a wheat intolerance, gluten intolerance and dairy intolerance.

A beef casserole is a British-favourite. Not only does the thought of rich gravy with tender beef make your mouth water, but all the vegetables within the dish count towards your five a day! It’s a win-win dish guaranteed to keep you warm during those frosty evenings.

Ingredients: What do you need? (Serves 5)

Please check the labels on all ingredients to ensure it is suitably free-from

2 large carrots, 1 chopped union, 2 celery sticks, 1 tbsp butter, 2 tbsp Worcestershire sauce, 1 tbsp vegetable oil, 2 tbsp plain flour, 3 tbsp tomato puree, 2 beef stock cubes, 850g stewing beef

If you’re intolerant to cow’s milk, swap out the butter and opt for goat’s milk or almond butter.

Method:

  • Put the kettle on and whilst it’s boiling, heat the oven to 160°c/140C fan/Gas 3.
  • Pop your sliced celery sticks, chopped onion, 2 carrots into a casserole dish along with your 1tbsp of vegetable oil and butter.
  • Wait for around 15 minutes whilst the veg softens and then stir in 2 tbsp of plain flour along with 2tbsp tomato puree, Worcestershire sauce and beef stock cubes.
  • Now that the kettle has boiled, stir in 650ml of hot water along with the 850g of stewing beef, then simmer.
  • Cover lightly and then pop it in the oven for 2hrs and 40 minutes. At this point, you can then uncover and cook for another 20-45 minutes more until the sauce has thickened and the meat becomes tender.
  • Sprinkle your choice of herbs over the top. Voila!

If you’re worried that a food intolerance might be stopping you from enjoying food this winter, why not take a look at our full food intolerance† programmes. With a test to analyse your IgG reactions to up to 208 foods and drinks across a wide variety of cuisines, and nutritional support, we can help you to find the diet that’s right for you.

Which recipe will you be putting to the test this winter? Are you avoiding any of your trigger foods for these winter meals?

†YorkTest define Food Intolerance as a food-specific IgG reaction

Information provided above regarding Food Intolerance (defined by YorkTest as a food specific IgG reaction) is intended to provide nutritional advice for dietary optimisation. YorkTest recommend that you discuss any medical concerns you have with a GP before undertaking a YorkTest programme.

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