HAVING a food allergy can make eating out and even eating in more difficult.

From gluten to dairy, many are faced with having to avoid certain foods when it comes to choosing their meals or finding an exciting dish to try out.

And so as part of Allergy Awareness Week, we’ve put together a collection of tasty recipes for you to enjoy, despite your food allergy.

Griddled salmon on a bed of broccoli, shallot and chilli stir fry

Serves four

Preparation time: 10 minutes

Cooking time: 15 minutes

You’ll need

4 salmon fillets

300g long stemmed broccoli

12 shallots, peeled and quartered

1 large red chilli, finely chopped

50g almonds, toasted

What to do

Brush the salmon steaks with a little oil. Griddle or pan fry for approximately five to seven minutes each side until cooked through and then keep warm.

Steam the broccoli for two minutes and drain well. Heat the clean griddle pan, toss the shallots in a little oil and cook, turning regularly until softened and beginning to brown at the edges.

Add the chilli to a tablespoon of olive oil and toss into the tenderstem. Add to the pan and cook with the shallots until just beginning to show griddle marks, turning at regular intervals. Sprinkle in the toasted almonds.

Divide the stir fry between four plates and top with a piece of salmon.

Cook’s tip: Serve with steamed baby new potatoes and a good squeeze of lemon.

(www.ukshallot.com)

British asparagus, chilli, lemongrass and lime leaf stir fry with king prawns

Spice up your lunch time with this deliciously dairy free stir fry.

Serves two

Preparation time: 15 minutes

Cooking time: 12 minutes

You’ll need

for the stir fry

small knob of ginger, peeled and grated

1 stalk of lemongrass, bashed and finely chopped

4 lime leaves, thinly sliced

4 tbsp fish sauce

1-2 tbsp palm sugar or light muscavado sugar

1 tbsp vegetable or groundnut oil

10 raw king prawns, shells off but with tails on if you can

1 small onion, cut into thick slices

1-2 small red Thai birds eye chilli, finely chopped

3 cloves garlic, finely chopped

4 spring onions, cut into thumb length pieces

1 bundle (approx 250g) British asparagus, chopped in half lengthways then cut into thumb length pieces

to serve

steamed Thai rice

fresh coriander and/or Thai basil

What to do

Mix together the ginger, lemongrass, lime leaves, fish sauce and sugar and put to one side.

Meanwhile heat a wok on high and when hot add the oil. Once the oil is shimmering, add in the king prawns and stir-fry for one to two minutes until the prawns have gone pink with slightly golden edges. Remove with a slotted spoon.

Throw in the onion and stir fry for two minutes. Add the chilli, garlic and spring onion and stir-fry for a further four minutes until the onions have softened. Add the prawns back in and the British asparagus and stir fry for a further minute.

Finally pour over the sauce which was prepared earlier, and cook until the sauce becomes sticky - about three minutes or so.

Serve immediately, topped with the fresh herbs and with the Thai rice.

(www.british-asparagus.co.uk)

Cod and watercress parcels

Serves two

Preparation time: 10 minutes

Cooking time: 20 minutes

You’ll need:

250g cod (or other sustainable white fish)

85g (1 bag) watercress

2 cloves of garlic, peeled

1 green chilli, chopped

2 slices of Parma ham

2 tbsp olive oil

1 tbsp balsamic vinegar

150g brown rice

1 small red onion, diced

50g sundried tomatoes, chopped

50g black olives, stoned and chopped

Black pepper

What to do:

Preheat the oven to 180C (160C fan)

Take the cod and pile a quarter of the watercress along the top of the two fillets (reserving the rest for later) along with the chilli and garlic.

Carefully wrap the cod and its topping in the slices of Parma ham. Place on a baking tray and sprinkle with the olive oil and balsamic vinegar. Bake for 15 minutes or until the cod is cooked through.

Bring 360ml of water to the boil. Add the brown rice, stir and leave to simmer for 15 to 20 mins until the water is all absorbed and the rice cooked.

Add the onion, tomato and olives to a hot pan and lightly sauté. Once the rice is cooked, add to the pan and mix together, adding pepper to taste.

Spoon some of the brown rice mixture onto a plate. Place the remaining watercress on top. Remove the cod from the oven and place on top.

(www.watercress.co.uk)

For a sweet treat try this recipe by Steve White, head chef at The Ruperra Arms in Bassaleg

Gluten free chocolate and blueberry brownie with mandarin sorbet

Ingredients

50g cocoa powder

100g butter

150g dark chocolate

100g gluten free flour

100g blueberries

200g caster sugar

3 eggs

1 tsp baking powder

What to do

Melt together the butter and dark chocolate.

In a separate bowl mix together sugar, flour, baking powder,gluten free flour and cocoa powder.

Mix in the butter and melted chocolate to the dry ingredients.

Gradually add the eggs and stir.

Pour into a greased 200 x 250mm tin.

Bake in a pre heated oven gas mark 5 180C for 20 to 25 mins

When cool, slice into portions

To serve, warm a piece of brownie garnish with chocolate sauce and seasonal berries or go all out and do a caramel spring.

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