Dairy Free

Gluten & Grain Free


Egg Free

Nut Free

Low Disaccharide

Use zucchini NOT corn

Very quick dish to make after working or a busy day, suitable for the whole family.

Serves: 4

Prep time: 15 mins

Cooking time: 20 mins

Ingredients

  • 425g can tuna (drained)
  • 5 spring onions, thinly sliced
  • 2 tbsp coconut oil
  • 1 tsp ginger, grated
  • 1 tsp garlic, crushed
  • 1 tsp tumeric
  • 1 tsp smoked paprika
  • 1/2 cup sweet corn or zucchini, finely diced
  • 1/2 cup celery, finely sliced
  • 1 can coconut cream (or milk)
  • 1/2 cup grated dairy free cheese, shredded (see note)
  • 1 tbsp potato or tapioca flour (see note)
  • 1 tsp salt
  • pepper

Method

  • On medium heat, melt coconut oil in saucepan.
  • Add garlic, ginger, tumeric and paprika and stir for 3 minutes.
  • Add spring onions, celery and  sweet corn or zucchini and simmer until cooked (about 12-15 minutes).
  • Add tuna and coconut cream and stir.
  • Mix potato flour (or tapioca flour) in a small amount of water and add while stirring.
  • Once it boils, it should thicken enough. (or repeat if extra thick is preferred)
  • Stir in dairy free shredded cheese.
  • Garnish with  chopped coriander or parsley over top.
  • Serve with bread rolls or creamy mashed cauliflower.

Notes

If  low disaccharide, sweet corn can be replaced with zucchini.

I have discovered dairy free shredded cheddar cheese (and parmesan cheese) in my supermarket.

Potato flour and tapioca flour are both disaccharides, but I find the amount is not enough for me to warrant taking enzymes. Check your own bodies response.


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