Mamta's Kitchen - A Family Cookbook

Recipes for family with many food intolerances

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On 15/09/2023 09:09am, Ailbhe wrote:

I am looking for help in finding recipes for my family with many food intolerances.

They are: dairy produce, wheat, tomato, coriander, refined oils (coconut is ok) nuts (along with many others, but these are the main ones found in Indian cooking). Recipes need to be low in fat.

As a result of so many I have avoided curry for many years and now my children HATE curry! Any i have tried by removing or substituting spices and ingredients have fallen flat or have just been bad.

Do you have any suggestions of recipes that I could try, to introduce them to the wonder and deliciousness of Indian cooking that won't ultimately make them sick?

With gratitude,


On 17/09/2023 12:09pm, Mamta wrote:

Hello Ailbhi

What you are asking is not difficult at all in Indian cooking. You have to start calling everything a curry. If searching for recipe on internet and looking for recipes from India, write the name of you want to cook. You might get better results with Bhaji or Sabji for vegetables.

I will deal with your queries one by one;

No dairy: This is easy. Cook in coconut oil that they like. Don?t cook paneer and don?t use any yoghurt in your cooking. If you like Raitas, make them in non-dairy yoghurt, easily available in supermarkets

No wheat: This one is also not uncommon. Make chapatties with non wheat flours commercially available these days or make your own; How To Make Gluten Free Chapatti Flour You can also make roties with Millet flour, Cornmeal flour etc. Gluten Free Paratha With Potato Stuffing (Millet Flour Dough)

No tomato: This is easy. Most people in India make ?curries? without tomatoes when they are not in season and expensive. Try this one, then use this method to use any other curry; Chicken Curry Tomatoes and Yoghurt (Dairy Free). You can try any curry sauce on my website,just omit tomatoes and yoghurt. It will taste different from takeaways, but that is the point. If you want to make any particular ?curry?, ask me, I will work it out for you. Don?t leave it too long though, I am getting too old!

No coriander, Easy, just don?t add any. My husband doesn?t eat it, I sprinkle it after serving my helping.

No refined oils (coconut is ok). Cook everything in coconut oil, absolutely fine.

No nuts. Nut are totally non-essential in almost all Indian dishes.

Recipes need to be low in fat. How much fat you use is your choice.

You have nothing here that is insurmountable.

If they eat chicken, make tandoori chicken. If you want me to show you how to make the marinade without yoghurt, ask me.

Hope this helps.


On 18/09/2023 01:09pm, Ailbhe wrote:

Oh wow, Mamta this is great. I looked at this recipe which is great but can I leave out the coriander seed without substituting with something else? (he also cannot eat the seed) And garam masala, is it ok to make this without the coriander?

Millet flour I have never heard of but a great idea. I will try this.

Tandoori chicken, I would love to be able to make without the yoghurt. I would really appreciate this recipe.

My journey so far has found me with 2 types of curries, ones with lots of tomato and ones with lots of dairy so it is reassuring that I can just omit these without disasterous results.

On 18/09/2023 04:09pm, Mamta wrote:

Substitute ghee/butter/cooking oil with whatever oil your kids can have

If you can?t eat coriander seeds/leaves, garam masala, or whatever, then you just have to leave them out. If you are not used to eating them, you won?t miss them.

Is he allergic or dosn?t like the taste of garam masala? you can make it milder, leaving whatever you want left out Garam Masala

Milk/milk products can be substituted with whatever milk substitute you use.

Replace paneer with tofu . Experiment and see if it works.

Millet flour roti Indian Millet Flat Bread All Indian stores will have it. You can get it on line too.

Millet flour and potato roti Bajra Millet, Potato and Bathua (Lambsquarter) Roti or Paratha. Replace Lambsquarter with spinach. By the way, this wild leaf, a weed in UK, is still growing in London, I see it on my walks every day, but can't pick it because it is where Dogs cock their leg!

Corn Meal Cornmeal Roti or Paratha With Urad Dal & Kasoori Methi-Indian (Flat Bread)

Gluten free chapatti flour, how to make it How To Make Gluten Free Chapatti Flour

Tandoori chicken can be made without yoghurt. Make a paste in a mix of oil and lemon juice. Just add salt and whatever spices you can have out of; salt, sweet paprika (fresh or powder),chilli powder, fresh ginger, garlic, oil of choice. Choose from ingredients of garam masala, don't use it whole; black cardamoms, black peppers, cloves, cinnamon, green cardamoms, cumin seeds. Make a tandoori paste in your blender/grinder. Marinate your chicken/lamb chops/prawns/fish etc. in it and cook as you would normally cook these things.

Many people in India can not afford to have some of the things you mention. Milk and yoghurt can be expensive. they are not a must. Paneer, if other like it, can be added after taking portion out for you son.

When you want to cook a specific think, ask me on mamtaskitchen fb page. I don?t check here every day.

Hope you can start cooking some things. Don't forget, Indian children/people also suffer from these allergies and learn to cook around them.

Best wishes


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