Gluten, Dairy, Soya, Nut Free Cooking

Gluten, Dairy, Soya, Nut Free Cooking

by Nada Farina

Gluten, Dairy, Soya, Nut Free Cooking brims with imaginative and wonderfully tasty recipes


A very warm welcome to Nutrivisia

At the forefront of healthy everyday cooking, Nutrivisia is on a mission to become your favourite gluten, dairy, soya and nut free brand with our tried and tested approach to meal preparation.

Whether you have made a lifestyle choice, or have a Food Allergy or Intolerance, Nutrivisia is here to reinvigorate your meal planning and change cooking from complicated to enjoyable trough proven tips, advice and imaginative recipes.

Our new Gluten, Dairy, Soya Nut Free Cooking book brims with easy-to-follow, tasty and creative recipes – all free from gluten, dairy, soya and nuts – that are specifically designed with your busy lifestyles in mind. Choosing to go ‘free from’ will be the tastiest decision you have ever made.

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Book Reviews

“Truly excellent book! Well set out, easily readable and every recipe has a photo which makes it easier to decide what to cook.”

by Mr. C. F. Filionescu on 13th November 2015,

About the Book


Gluten, Dairy, Soya and Nut Free Cooking brims with imaginative and wonderfully tasty recipes, all designed with our busy lifestyles in mind: most are quick and easy to prepare, with many suitable for freezing.

Food Allergy, Food Intolerance, Lifestylers

This book is aimed at all of you, whether you are a lifestyler, have food hypersensitivities or other medical conditions that favour gluten and/or dairy-free eating or whether you are a meat-eater, seafood-lover, vegetarian or vegan.

Gluten-Free, Dairy-Free, Soya-Free, Nut-Free

All the recipes are free from gluten, dairy, soya, nuts, lupin, mustard, peanuts, sesame seeds and tree nuts. This book is a real eye-opener as it shows how with easy to find ingredients and with a touch of imagination and creativity, one can easily prepare incredibly tasty, healthy and nutrition-packed meals even when on a very restricted diet.

The Eatwell Plate - Healthy Balanced Diet

The book aims to encourage you to follow the Eatwell Plate model for a healthy balanced diet that has been officially issued by the UK Government.

Healthy Eating with Fresh, Organic Ingredients

All the recipes are made from scratch with fresh, organic and easy-to-source ingredients.

Classic Dishes

This exciting journey will take you to the all-time favourite classics with a twist such as Beef Lasagne, Linguine alla Carbonara, Chicken Milanese, just to name a few.

Innovative Dishes

The journey further continues with deliciously innovative dishes of Monkfish and Chickpeas Americana, Lamb Neck and Cavolo Nero Casserole, Potatoes, Jerusalem Artichokes Dauphinoise and many more, and, it beautifully end with the sweet selection of Crème Caramel, Modern Apple and Carrot Cake, Chocolate Mousse with Blueberries, Chocolatey Profiteroles and many more.

Vegetarian and Vegan

There is a great selection of vegetarian and vegan dishes.


Here are a couple of sample recipes from the Gluten, Dairy, Soya, Nut Free Cooking book.

Kale and Salmon Quiche

This is a delicious, super-healthy dish, bursting with masses of nutrients including omega-3 fatty acids rich salmon, calcium-rich kale, (essential nutrients to include in your diet if you do not eat dairies) and many, many more. And also, this is a quiche with a twist – it does not include pastry as quiches traditionally do, making it an even healthier option for the whole family.

It is a perfect choice for school lunch boxes or as a picnic snack. It will keep your little ones fuller for longer but is still light. This is definitely a meal not to be missed!

Open Recipe


50 g (1.75 oz) kale
70 g (2.5 oz) asparagus
130 g (4.5 oz) butternut squash
60 ml (2 fl oz) coconut milk
250 g (9 oz) salmon fillet
1 handful of fresh parsley
1 handful of fresh basil
½ red onion
2 tbsp olive oil
1 tbsp coconut oil
4 eggs
170 ml (6 fl oz) coconut cream
100 g (3.5 oz) smoked salmon
1 tbsp tomato paste
Pinch of salt and black pepper


1. Preheat oven to 200°C (400°F).
2. Cut the vegetables into chunks.
3. Bring a large pot of water to the boil, add kale, asparagus, butternut squash and a bit of salt to enhance the vegetables flavor and boil for 10 minutes.
4. Pour the coconut milk into a medium pot, add a salmon fillet, a few leaves of fresh parsley, season with salt and pepper and bring to boil. As soon as the milk starts boiling, switch off the heat, cover the pot and leave salmon to poach in the milk for 10 minutes.
5. Finely chop parsley, basil and onion, (best done using a mini electric chopper) and fry the mixture in olive oil on low heat for 3 minutes. Add sliced smoked salmon and tomato paste and gently fry for a further 3 minutes.
6. Add the boiled and chunky vegetables into the mixture and fry on a low heat for an additional 10–15 minutes or until the mixture is almost dry (remove as much moisture as possible without overcooking the vegetables).
7. Grease a tart tray with coconut oil and spread the vegetable mixture evenly.
8. In a medium bowl, whisk the eggs with coconut cream, season with a pinch of salt and pour over the vegetable mixture in the tray.
9. Flake the poached salmon and evenly distribute on top of the mixture.
10. Bake in the oven at 200°C (400°F) for 35 minutes. Let it stand for 10 minutes before cutting.
Serves: 6
Preparation Time: 20 min
Cooking Time: 35 min

Panna Cotta with Raspberry and Goji Berry-Coulis

Panna Cotta with Raspberry and Goji Berry-Coulis

Wow, what a refreshing little twist!

No cow’s milk or double cream but yet another one of the most popular Italian classics brought to life.

Everyone I know adores this delicate, wobbly, sweetly satisfying, yet incredibly nutritious dessert.

The delicious combination of coconut, vanilla and raspberries is just heavenly. This dessert should never be refused.

Open Recipe


200 ml (7 fl oz) coconut milk
1 vanilla pod
250 ml (9 fl oz) coconut cream
4 tbsp raw cane sugar or xylitol
3 GF gelatine leaves
30 ml (2 fl oz) raspberry and goji
berry coulis (see page 50)


1. For the panna cotta: soak the gelatine leaves in a little cold water for 10 minutes.
2. Place the coconut milk and the vanilla pod into a pan and bring to a simmer. Then remove the pan from the heat and let it rest for a few minutes. Remove the vanilla pod and discard.
3. In a separate pan, mix together the coconut cream and raw cane.
4. Squeeze the water out of the gelatine leaves, and then add to coconut cream and sugar or xylitol mixture. Stir well until the gelatine has dissolved.
5. Pour the warm vanilla flavored milk over cream, sugar or xylitol and gelatine mixture, stir well and simmer it on a low heat for 3 minutes.
6. Divide the mixture among 4 pots and leave to cool. Cover the pots with plastic wrap and refrigerate overnight (4 hours minimum).
7. Serve with or without the sauce (see page 50 for raspberry and goji berry coulis recipe).
8. To serve, turn each panna cotta out onto a serving plate, pour over the sauce and garnish with fresh mint and raspberries.
Serves: 4
Preparation Time: 30 min
Cooking Time: N/A

About the author

Nada Farina

Nada Farina

Nada is a scientist, a passionate food enthusiast with an extensive knowledge of nutrition and a mother of two young children with food intolerances. She is passionate about nutrition and strongly believes in the beneficial effects of organically grown foods. Nada is currently pursuing an MSc in Human Nutrition in London.

While studying Immunology at Imperial College, she has also gained a scientific knowledge of food hypersensitivities where, in some instances, even a good and healthy food is being rejected by our immune system. Nowadays, food intolerances are on increase especially amongst young children including her own. When her children were diagnosed with food intolerances to dairy, gluten, soya and nuts this was a turning point in her life and the main reason to write this book in the first place. To face up to challenges of not being able to include any gluten, dairy, soya or nuts while cooking for her family, she knew she needed to formulate healthy diet and lifestyle changes that are sustainable, practical and achievable.

In this book Nada combines her scientific knowledge and culinary enthusiasm to show how food free from dairy, gluten, soya and nuts can be wonderfully tasty, easily prepared as well as nutritionally balanced.