Sweet Potato Soup Recipe  (gluten free, nut free, dairy free, paleo, keto)

Sweet Potato Soup Recipe (gluten free, nut free, dairy free, paleo, keto)

Here’s one of the very first posts I wrote, one of the very first recipes and bad pictures when I first started Eat Allergy safe back in 2014. This post got deleted somehow when I completely revamped the website but I had a backup on my hard drive so I’ve decided to repost it. This lockdown has been the time to spring clean and tidy up. I’ve also realised that I have a ridiculous amount of content I’ve written, photographed, but never posted…I’m still stumped as to how and why…Enjoy the recipe, it’s pretty delicious, (and the rambling story of a much young Nina!).

January 5th-11th 2014

Sweet Potato Soup: Something hot and steamy to cure all ills

Sweet Potato Soup recipe

To begin again…
I am sure I am not the only person who planned to start 2015 with a flourish. I thought “a new year, a new and better me. I want to make 2015 better than 2014”. Now that I am older, I find there is such a rejuvenating anticipation and excitement about a new year. As if the slate has been wiped clean and an expectant confidence for the future quietly fuels one’s mood. The future is exciting and scary but the only way we can go is forwards, so why not make the most of it?!

2015 started well for me. I had made my new year’s resolution that I was going to get stronger and more flexible. Day 1, January 1st, I started as I had meant to go on. A leisurely 20 minute stretch and then a New Year’s Day walk up a big hill with friends. “There,” I thought, “a little bit of exercise and stretching achieved for day one”. The continuation of said resolutions, however, at least for the first week of the year was thwarted by the flu from the afternoon of day one – what a right nuisance! As I felt my body begin to ache and my temperature begin to rise, my will power ebbed away too. I blame this on the illness: no energy = no will power. I am now, two weeks into the year, regaining my will power and reclaiming my resolutions.

The best laid schemes of mice and men…

Being ill is so inconvenient and it certainly wasn’t in my plan for 2015. The worst thing about being ill is not being able to eat and being too tired to prepare food, which often means the food you’re eating may not be as nutritious as you need it to be. While thinking about thwarted plans (isn’t ‘thwarted’ such a great word! It makes a really pleasant shape of your mouth while saying it. Have a go! TH-WAR-TED. See, so fun! ☺), I realised plans which do not go as expected are usually because I have not prepared enough or because of something unexpected, like illness. Although, better care of myself in the preceding weeks would have stopped the illness…But you live and you learn.

While I was writing this post “The best laid plans of mice and men…” popped into my head, and I thought I would share it with you. This phrase is actually a mis-quote from the Robert Burns Poem To a Mouse. It’s an apology from Robert Burns to a mouse whose nest he had turned over while ploughing a field. I wanted to share it with you because I felt it was uplifting. Sometimes you might be turfed out of where you are comfortable, but you might actually have a better situation than the other person. You can’t see into the future, all you can do is go forward into it. Here are the last two verses:

But Mousie, thou are no thy-lane,
In proving foresight may be vain:
The best laid schemes o’ Mice an’ Men,
Gang aft agley,
An’ lea’e us nought but grief an’ pain,
For promis’d joy!

Still, thou art blest, compar’d wi’ me!
The present only toucheth thee:
But Och! I backward cast my e’e,
On prospects drear!
An’ forward, tho’ I canna see,
I guess an’ fear!

(Robert Burns, To a Mouse, 1786, http://www.robertburns.org.uk/Assets/Poems_Songs/toamouse.htm)

And on I went, but not far, to the kitchen…

As soon as my brain had de-fuzzed itself, I was figuring out what I could cook that would make me and my boyfriend, who was also ill, feel better.  What immediately came to mind was soup! A hot steaming bowl of soup tucked up on the sofa with a blanket and a movie. Doesn’t it sound just so warm and cosy! (Of course with lots of tissue for your runny nose and aspirin for your headache, but for a moment you can feel better.)

Store cupboards medicines…

So into the kitchen I went. I wanted ingredients that would provide health benefits as well as tasting great. Ginger and garlic have been used in Chinese and alternative medicine for decades, they have anti-inflammatory properties, good for making teas to help soother headaches and sore throats – perfect! Bone broth is coming back into fashion now, but it has always been a good for you. It contains minerals in a form your body can digest such as calcium, magnesium, it fights colds and flu, and has anti-inflammatory amino acids! How fantastic is that?! These were my base ingredients and some of the things I had lying around the kitchen. Other ingredients were chosen, partly because they were in the kitchen and because they are yummy!

I was still feeling rubbish when making this soup so I came up with this yummy and easy to prepare recipe. It also gives you time to have a sit down between operations if you are sick or just having a very long day.

I hope you enjoy!

Nina x

Roasted Sweet Potato and Red Onion Soup Recipe


  • 4 small red onions, cut into sixths
  • 400g sweet potato, cut to roughly the same size as the onions
  • Glug of olive oil
  • ½ a leek, sliced
  • 3 garlic cloves, diced finely
  • 10g finely diced fresh ginger root
  • Beef fat/duck fat/goose fat/ coconut oil/olive oil/butter
  • 800ml beef stock
  • 1 teaspoon wholegrain mustard
  • Salt and pepper to taste


  1. Preheat the oven to 180°C. 
  2. Cut the onions and the sweet potato then put on a baking tray. Liberally sprinkle with olive oil and stir until all the pieces are covered evenly. Now place the tray in your preheated oven. They will need to cook for 30-40mins until the onions are glistening and caramelised and the potatoes are an orangey-brown on the outside and soft on the inside.
  3. While the onions and sweet potato are roasting, cut the leek and dice the garlic and ginger.
  4. Take out a deep, heavy bottomed saucepan or stock pot and put it on the stove. Add your choice of fat to the pan and put on a medium heat. (I used beef fat because I had just slow cooked a brisket joint and some of the fat had settled at the top of the stock. No point in wasting such good quality and incredible tasting ingredient! I believe using animal fat when cooking, especially when its grass fed and free range, makes such a difference. It adds a depth to the flavour of the dish that is irreplaceable.) 
  5. Add the chopped leek, garlic and ginger to the pan and stir until it is coated in fat. 
  6. Turn on to a low heat and let it slowly cook until the onion and potatoes are done, stirring occasionally making sure they don’t burn.
  7. Now is also the time to take out your food processor and get it ready to use and measure out your beef stock.
  8. Once the onions and potato are cooked, take them out of the oven and put them to the side. Reserve a few of the roasted onions for decoration.
  9. Put your beef stock in the sauce pan and simmer gently on low.
  10. While the stock is simmering, put all the sweet potato and remaining onions in the food processor. Blend until a paste. I like my soup to be a bit chunky so I didn’t blend until pureed, but that’s my personal preference. You keep blending until you’re happy! You may need some liquid to help with the process. Take a few table spoons from the saucepan to help.
  11. Once blended to your satisfaction, add the onion and potato mix to the saucepan and mix. The stock should look more like soup now. Now stir in 1 teaspoon of wholegrain mustard and salt and pepper to taste. 

Et voilà, a hearty, warming bowl of soup! May it make you feel warm and cosy!

Nina x

Broccoli and Sweet Potato No Dough Pizza Base Recipe (Gluten Free, Dairy Free, Nut Free, Legume Free, Paleo, Keto)

Broccoli and Sweet Potato No Dough Pizza Base Recipe (Gluten Free, Dairy Free, Nut Free, Legume Free, Paleo, Keto)

I have long been fascinated by pizza, from trying to make it to watching the Pizza Show by Vice. Growing up my Mum would buy pizza bases and let my brother and I choose our toppings. One of the dinner time rules was we had to eat with a knife and fork, this included our pizza apart from the very last two slices. Unfortunately for me, I could never finish a whole pizza. Watching my brother, I was very jealous as he ate with his hands. 

ingredients for No dough gluten free broccoli and sweet potato pizza base paleo keto recipe

Over the last few years I have developed more intolerances and allergies which has somewhat diminished my ability to eat pizza. Put together gluten free, dairy free, corn starch free, nut free, paleo and keto there doesn’t seem to be much left on the list of ingredients you can use. This is when this recipe came into being, partly because I was hungry, bored, and a bit fed up. I wanted comfort food but didn’t want a stomach ache.


With no cauliflower in the shops I used whatever I could find. This is recipe is incredibly simple, tastes great hot and cold, really versatile and you don’t need tomato or cheese for it to taste great.

No dough gluten free broccoli and sweet potato pizza base paleo keto recipe

No dough gluten free broccoli and sweet potato pizza base paleo keto recipe with basil and olive oil

Broccoli and Sweet Potato No Dough Pizza Base (Gluten Free, Dairy Free, Nut Free, Legume Free, Paleo, Keto)

Prep Time: 10 minutes

Cook Time: 20-30 minutes

Makes: 2 bases


  • 220g florettes of broccoli, wizzed in blender
  • 400g  sweet potato, peeled and grated
  • 2 large eggs
  • 1 tbsp oil
  • Pinch of sea salt


  1. Preheat oven to 180C (fan oven). Line 2 baking trays with grease proof paper and rub a little oil over it.
  2. In a microwave safe bowl mix the sweet potato and broccoli, cover and put in the microwave for 7 minutes on high.
  3. Uncover and mix to cool the vegetables slightly. Mix in the eggs, oil and salt. Divide the mix in half. Spoon each half onto a baking tray. Use the back of a spoon to smooth the mix into a pizza base shape. 
  4. Put the trays into the oven and bake on the first side for 20 minutes until the edges have gone golden brown. Once done, turn the bases over and cook on the second side for a further 7-10 minutes.

Use these as bases for your favourite pizza toppings or, an antipasti by drizzling with extra virgin olive oil and fresh basil leaves.

No dough gluten free broccoli and sweet potato pizza base paleo keto recipe

slice of No dough gluten free broccoli and sweet potato pizza base paleo keto recipe


For more #freefromsummer recipes check out my lovely friends below:

Dairy Free White Chocolate Cheesecake by Midge at Peachick’s Bakery (DF, GF, Ve)
Boozy Summers Pudding by Rebecca at Glutarama (DF, GF, Ve)
Vegan Double Choc Cherry Brownies – dairy free, egg free, nut free, using Splenda

Vegan Double Choc Cherry Brownies – dairy free, egg free, nut free, using Splenda

Vegan Chocolate Cherry Brownies With Those You Love

Happy Valentine’s Day! It’s the day to celebrate love. What a wonderful idea, well I think so now.

I was a bit of a cynic when I was younger I must say, but now I’m all for it. This is because I think Valentine’s Day isn’t just limited to a romantic other, but to everyone special in your life. Your siblings, mum, dad, extended family and your friends! Valentine’s Day is for everyone.

When you have allergies you realise how important these other people are, and I’m going to tell you a little story about just that.

While I was on holiday in New York City I visited an old school friend, the fashion photographer Phoebe Cheong. We were in Brooklyn and need to grab some food. A deli we were passing looked ok, so we went in. I usually choose something I see as naturally nut free but this time I got a little shy about asking questions about whether a food had nuts in. Then (without me saying anything) she chimed in too!

“Does this have any nuts in? Because my friend is really allergic.”

She made sure the shop assistant was paying attention.

I have to say it got me a little emotional. I don’t often get shy about my allergy but when I do I’m bawled over when my friends protect and speak up for me.

Valentine’s Day Activities

When we were at school together we were always doing something creative, and it usually had something to do with photography and or food. If I were with her right now we’d probably be baking, I’ve even created a recipe in my new cookbook inspired by her. (And we baked it together in NYC, video coming soon s watch this space.) She bakes allergy safe with me even though she doesn’t have any allergies. If she were here now I’d be trying out this gorgeous brownie recipe the lovely people at Splenda sent over.

Not to mention, amidst the Peter Rabbit Movie and allergy-bullying drama, it’s quite nice to have a chocolatey distraction.This recipe is dairy free, egg free and nut free – fantastic! – but unfortunately the recipe isn’t gluten free…at least not yet!

Making the Recipe Gluten Free

When I’m baking with friends we always work out how to make the recipe so that it is free from everything I can’t eat. I’m usually the difficult one :p. This recipe is doing pretty well so far, but just the gluten needs adjusting. So how can we do that?

What you’ve got to know about gluten free flours is that they can be very thirsty and that makes the batter dry. For brownies you want them to be moist and gooey. You can’t always exchange gluten containing flour weight for weight with gluten free flour. What I have found useful as a guide, is reduce the total flour weight by a third. For example if the recipe calls for 1 cup of flour I use 2/3 cup of gluten free flour. Or if the recipe calles for 90g flour I use 60g of gluten free flour. I add a little at a time and stir. This way if I can monitor what is actually the right amount. If the batter is a little dry, then I add a touch of water to loosen up the batter.

Finding Allergy Safe Ingredients

You can use any pre blended gluten free flour mix you can find in the shops such as Dove’s Farm or Bob’s Red Mill, but my favourite by far is Free From Fairy’s Gluten Free Flour blend , you’ll need the plain flour for this recipe!

For dairy free (and nut free!!) chocolates my favourite brands are Plamil and Cocoa Libre.

Oh! and don’t forget the Splenda!

Checking Ingredients

When you’re buying ingredients, make sure you always check the ingredients and for allergy warnings to make sure products are safe for you!

What Allergy Safe Baking Is All About

Allergy safe baking is all about having a go. It may seem daunting at first, but you can always have fun, not to mention treats at the end! Get your friends and family involved or bake up a batch of these brownies to share. The more your friends and family get used to allergy safe, the more you’ll show them it’s easy and absolutely delicious!

Have an amazing time in the kitchen and enjoy your luscious brownies!

Vegan Double Choc Cherry Brownies

Preparation time: 10 minutes
Cooking time: 25 minutes


  • 5 tablespoons of sunflower oil, plus extra for greasing
  • 210g dairy-free dark chocolate, chopped
  • ½ cup SPLENDA® Sugar Alternative, Granulated
  • 1 banana mashed
  • 1 tsp vanilla
  • 1 cup plain flour
  • ¾ tsp baking powder
  • ½ cup dairy-free chocolate chips
  • ½ cup dried cherries

·  Method

  • In bowl over simmering water, heat the chocolate until melted, stirring occasionally. Remove from heat.
  • Whisk in SPLENDA® Granulated until smooth. Whisk in the mashed banana and vanilla.
  • Mix flour with baking powder; stir into SPLENDA® Granulated mixture in two additions just until combined. Fold in dairy-free chocolate chips and cherries.
  • Spread in greased 8-inch (2 litre) square metal cake pan.
  • Bake in 180°C oven for about 25 minutes or until cake tester inserted in centre comes out clean with a few crumbs attached.
  • Let cool; cut into squares.

(N.B. This post is in collaboration with Splenda but all thoughts are my own.)


Want some more inspiration for Valentine’s day baking? Check out the other great recipes by the wonderful Free From Gang Bloggers:

The Best Gluten-Free All Butter Shortbread from Vicki at The Free From Fairy (GF, EF, NF, SF, Low Fodmap, Low Sugar)
Creamy Vegan Tiramisu Dessert (Top 14 free) from Midge at Peachicks Bakery (DF, EF, GF, NF, PF, SyF & Ve)
Vegan Valentines Biscuits from Emma at Free From Farmhouse (Ve, DF, SF, NF EF)
Raspberry Coconut Dark Chocolate Hearts from Nova at Cherished by Me (Ve, DF, GF, NF, EF, SF)
Fruit and Nut Chocolate Truffles from Rebecca at Glutarama (GF, DF, EG, SF, Ve)
His and Hers Vegan Valentine Parfaits from Jo at Modern Food Stories (Ve, DF, RSF, NF, GF, Grain free, EF)
Allergen Free Valentine’s Day Biscuits from Lauren at Dilan and Me (Vegan, DF, SF, EF, GF, NF)
Still to come…
Low FODMAP Herby Meatballs with Fodify Foods and Nomad Health Pasta (Gluten Free, Dairy Free, Egg Free, Nut Free, Low-FODMAP)

Low FODMAP Herby Meatballs with Fodify Foods and Nomad Health Pasta (Gluten Free, Dairy Free, Egg Free, Nut Free, Low-FODMAP)

About a year Nomad Health got in touch with me and asked whether I would review some of the their pasta.  About 6 months later Fodify Foods gave me some of their sauces and spice mixes to try out. In the last few months I have finally made the time to actually try out all these products, make recipes, photograph them and write up my review for you.

I find the Nomad pasta exciting because these pastas are not only gluten free, they are grain free. It’s not often that you find a free from pasta that is free from the usuals of potato starch and rice flour. Not that they’re bad per se, but I find they are sometimes heavy on my stomach and I know that they sometimes provide trouble for others.

These pastas are made from sesame flour, green banana flour and other unusual ingredients. Usually gluten free pasta can disintegrate if cooked too long or it can fall apart. But this was just like cooking ‘normal’ pasta and when cooked, the pasta held it’s shape with no problem.  I had a cheeky little taste while I was plating up…

Seeing as I had pasta to try out, I had to make a sauce to go with it. Fortunately for me, I didn’t have to work very hard because the lovely ladies at Fodify Foods had given me a Tomato Pasta Sauce to try. What’s special about this sauce is that it has no added sugar or salt and it is low FODMAP. Most of the time with sauces, garlic is a key ingredient, however for those following the low-FODMAP diet garlic is a no-no.

For this dish I wanted the recipe that would show off the sauce, be low-FODMAP and an easy to follow. I had some beef mince in the fridge so I decided meatballs would be perfect.

If you have any fresh basil or parsley, it goes great with this dish. I think this pasta sauce is a really great base sauce. Ideal for herb-ing up as you like!


So without further ado, let’s make some dinner!

Low FODMAP Herby Meatballs with Fodify Foods and Nomad Health Pasta (Gluten Free, Dairy Free, Egg Free, Nut Free, Low-FODMAP)


Super easy to make!

Serves 2-3 people




Preheat your oven to 180C

Put the mince meat, basil, oregano, parsley, mustard and salt in a bowl and use your hands to mix them together so that the herbs and mustard are evenly distributed in the mince. Now take some mince and roll into a ball. You should be able to make 14 meatballs.

Heat a little oil in a sauce pan until hot. Fry the meatballs in the pan to brown on all sides. Once browned place in an oven proof dish. Continue until all the meatballs are browned.

Now pour the jar of Fodify pasta sauce over the meatballs. Use a couple tablespoons of water to rinse out the jar and add to the dish.

Put your meatball dish in the oven and bake for 25-30 minutes until cooked through.

When the meatballs have 10 minutes to go. Cook your Nomad Foods Fusilli Pasta as per pack instructions.


Serve with a sprinkling of fresh basil and enjoy!


New Recipes On The Blog…

Moroccan Style Chicken Recipe – Fodify Foods Spice Mix Review

Moroccan Style Chicken Recipe – Fodify Foods Spice Mix Review

Back before Christmas the lovely ladies, Janet and Hannah from Fodify Foods sent me a selection of their products to sample. This time round I whipped up a quick and easy dinner using their Moroccan Spice Mix, and I have to say it went down a treat!

Now personally, I and everyone in my house don’t need to eat a low FODMAP diet, but I was up for the challenge. Especially with janet and Hannah’s spice mixes to ease the transition!

When putting together this dinner I wanted to create something that could be done with very little. A type of the ‘cupboard is bare’ meal but you wouldn’t know it. I also wanted to make sure that I kept my cooking time down. As an avid home cook and foodie, I can happily spend a couple hours on one dish, however for the working person, and if you’re knew to the world of free from, this is not really what you want.

This recipe will take you 30 minutes to cook from start to finish, it is really easy and incredibly yummy. My chief taste testers have no allergies or intolerances and they couldn’t tell there was no onion, garlic, gluten and dairy. In fact, they asked for more!

So without further ado, here is my quick Moroccan Spiced Chicken Recipe!

Moroccan Style Chicken – Fodify Foods Spice Mix


  • a dash of olive oil
  • 1/4 tsp cumin seeds
  • 1 bay leaf
  • 750g diced chicken breast
  • 2 tsp Fodify Foods Moroccan Spice Mix
  • 1 tsp dried thyme
  • 2 tsp tomato puree (or 2 diced tomatoes)
  • a dash of water to make a sauce
  • salt and pepper to taste.



  1. Heat a dash of olive in a medium sided frying pan. Add the cumin seeds and bay leaf and fry until you hear the cumin seeds start to sizzle.
  2. Add your diced chicken breast to the pan and stir. Fry until the meat has turned white on all sides.
  3. Now add the Fodify Foods Moroccan spice mix, dried thyme, tomato puree and mix. Add a dash of water as needed to create a sauce.
  4. Then turn the heat down to simmer, cover with a lid and cook for 15-20 minutes until the chicken is cooked.
  5. Season with salt and pepper and serve with some roasted vegetables or a bed of boiled rice.*

*If serving with roasted vegetables, preheat your oven to 180C, cut your vegetables into bite sized chunks, drizzle with some olive oil, season with salt and pepper and roast for 30 minutes.

*If serving with rice, put the rice on 15 minutes before the chicken is ready. Cook the rice per pack instructions.

New Recipes On The Blog…

Squidgy Banana Loaf with Coconut Sugar (Gluten Free, Dairy Free, Egg Free, Nut Free)

Squidgy Banana Loaf with Coconut Sugar (Gluten Free, Dairy Free, Egg Free, Nut Free)

Can a banana be too far gone …? I’m not so sure…I had a bunch of bananas far past spotty. They were black and a couple of them were starting to shrivel and go mouldy…I know it sounds gross and like they should have gone in the bin days ago but I’m hate to waste food of any kind. Also the cool thing about bananas that have started to shrivel is that they get gooey and fudgey in texture. When they go in a cake they also keep their shape which means you get sticky banana chunks in the cake too!

This pile of bananas had been sitting on my kitchen counter for a couple weeks and on Saturday morning I decided that it was time that I made something out of them. I thought about making my Gluten Free Vegan Breakfast Muffins but I make those quite regularly and it was my morning off so I wanted to experiment a bit.

This loaf cake came out really moist and squidgy. My chief taste tester definitely did. He woke up to a cup of coffee and banana loaf to start the day. His suggestion was that this would go really well with custard or ice cream! It goes well with coffee too.

So here you are, the perfect thing to bake on a lazy Saturday morning. Enjoy!

Squidgy Banana Loaf with Coconut Sugar (Gluten Free, Dairy Free, Egg Free, Nut Free)




Preheat your oven to 180C. Line the bottom and sides of your loaf tin with baking paper.

In small bowl make your chia egg by adding the chia seeds and water. Mix a little until all the seeds are submerged. The seeds will start to absorb the water after about 5 minutes and it will look kind of gooey. Now put aside while you make the rest of the cake.

In a bowl mix all the dry ingredients together, reserving 1/4 tbsp coconut sugar for sprinkling over your finished cake.

In another bowl mash together the bananas apart from one which will be used to decorate the top of the cake.

Now mix together the oil, vinegar, water and your chia egg.  Make a little well in the middle of your dry ingredients, then pour in the wet ingredients and add your mashed banana. Mix the cake batter until the flour is all mixed in. Transfer to your loaf tin and spoon it over evenly.

Slice your reserved banana and spread the slices over the top of the cake. Sprinkle with your reserved coconut sugar.

Now pop the cake in the oven and bake on a middle shelf for 30-35 minutes.

Check the cake is done by pricing the centre of the cake with a knife. If it comes out clean the cake is done.

Leave to cool in the tin until warm to touch, then careful lift the cake out and transfer to a wire rack to cool.


Enjoy with a dollop of dairy free ice cream or custard!

New Recipes On The Blog…