Raw Apple Pie

Cinnamon, Apples, Medjool Dates.

How to Make it:
Slice the apples (amount depending on how big your container is) and line the container to make a double base. Take 2 apples, cinnamon and blend together with 6-8 dates (depending on sweet taste) to make a creamy texture. 
Now start layering the apple paste on top of the sliced apples, and keep alternating.

Sprinkle some more cinnamon on top to serve. Enjoy! x

Raw Courgette Pesto

250gr Courgettes
50gr. Almonds
20 Basil Leaves
Garlic (optional)
Cherry Tomatoes
Pine Nuts
E/V Olive Oil

How to Make it:
Shred the courgettes, almond and pine nuts.
Pour into a blender, and add the oil, basil leaves, garlic and a pinch of salt.
Once smooth, it's ready to serve. I would suggest adding a bit of freshly squeezed lemon juice as an addition once it's served.

Enjoy! xx

Warming Butternut Squash Vellutata con Gamberetti

Butternut Squash is such a pain to peel and prepare for cooking.
But once it's cooked and ready, it's so delicious, that it makes all that effort worth while!

Here is the recipe to one of my absolute favourite inventions.
Vellutata is the Italian word for a 'Corduroy' type texture. It's very smooth, silky. It's not too liquid, but it's not too dense. It's perfectly in between.

The soup in itself is very straightforwards. It's an easy recipe, filled with goodness and taste. I wanted to add a twist to the vegetable flavour with the addition of the garlic prawns and spicy parsley oil to garnish.

It took me 30 minutes from preparation to cook time. I couldn't believe how easy it actually was. After peeling the butternut squash I noticed that the peel had fallen so graciously around the wooden chopping board. The colour of this vegetable is so strong and energetic that it put a smile on my face. With a quick re-arranging of the peels, I turned a waste product into something which made my family smile as they entered the kitchen and saw a sun smiling back at them, hinting at the main ingredient I was using for the dinner that evening.

Ingredients for the Butternut Squash Soup:
1 Butternut Squash
Olive Oil
E/V Olive Oil
Himalayan Rose Salt
1 Carrot
1 Shallot
2 Garlic Clove
600ml of Water
Prawns (flexible amount to taste)

Ingredients for the Parsley Oil:
1 Small Bunch of Parsley
1tsp of Chilli Flakes
E/V Olive Oil

How to Cook the Butternut Squash Soup:
Peel and chop (in medium chunks) the butternut squash and the carrot. Place both in a microwave steamer (adding a little bit of water) and steam until cooked (mine usually take roughly 12 mins). In a pot add the Olive oil and the finely chopped shallot and 1 garlic clove, and 5tsp of water. Let them sizzle until right before turning brown. Add the cooked butternut squash and carrot into the pot and add the remaining water. Cover with a lid and let everything simmer for a good 15 mins. 
In a pan add the prawns, the other garlic clove and salt, and let cook until ready. 

How to Prepare the Parsley Oil:
Finely chop the parsley and place in small bowl. Add enough E/V olive oil to cover the parsley and add the chilli flakes. Give a good stir.

Once the butternut squash has been cooked, remove from the hob and blend. Now it's ready to serve. Once the soup is in the plates, add the prawns on top and then garnish with the parsley oil. 
As you can see in the picture, I like to add a little extra E/V olive oil and decorate the plate with a heart. Being Italian you can never have too much family love or E/V olive oil :)

Enjoy! x

Interesting Fact: Butternut Squash is very low in calories. 100g provides just 45kcalIt is rich in B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.

Raw Swamp Juice

150g Mango, 120g spinach, 1 juiced cucumber, 2 juiced carrots, 1 avocado, 1 spoon of spirulina. 

How to Make It:
Add everything to a blender.
Enjoy! xx

I Can Cook For You!

Thank you so much to everyone who came to see me yesterday at my event at 'As Nature Intended' in Ealing Broadway.
It was lovely to meet you and hear all of your inspiring stories.

I really hope you enjoyed my Lighter-than-Air Carrot Cake.
I have posted the recipe on here under 'Desserts' if you want to have a go at making it at home :)
It's super easy, delicious and fun.

As I mentioned today, I cater for any need.
I can deliver food straight to your house or to your party.
Imagine how much easier life would be if you asked me to cook Free-From for you? And for your family and kids? Do you have a children's party coming up? Or a tricky office meeting?

All I need is for you to send me your list of allergies, and I will share my recipe ideas with you, especially catered to your needs.

Here is my Facebook page: www.facebook.com/seewhatucaneat

Here is my email for any catering enquiries: giuliamessa@gmail.com


Giulia x

How to Make Flax Eggs

I am starting to use flax eggs instead of normal free-range eggs, in order to change some of my recipes into vegan recipes.

They don't alter the taste, are super easy to make, and allow for the same texture as eggs, keeping the recipe vegan-friendly.

So today I want to share with you the recipe to make them so you can see just how simple it really is. This might just be the solution you have been waiting for and they feature in my delicious new (vegan) carrot cake recipe!

Image Credit: @theleanandcleaneatingmachine

Freshly-Ground Flaxmeal

How to Cook:
Simply stir 1tbsp of flaxmeal for every 3tbsp of water.
Mix until blended. This makes 1 flax egg.

How easy was that?? 
So the rule of thumb for making recipes vegan and swapping ingredients is:
Swap each 1 normal egg for 1 flax egg.
And away you go!

Enjoy xx

Lighter-than-Air Carrot Cake

For everyone who met me at my stall in 'As Nature Intended' today, thank you so much for being there and for all the stories and chats!
So many of you asked me for the recipe to my GF/DF/YF/SYF/NF Carrot Cake.
Well, here it is!
This is definitely an event favourite, and it's very light in texture and full of taste.

This recipe makes for two medium sized cakes.


2.5 cups gluten-free all-purpose flour blend (plus extra for dusting the pans - I use baking paper so I cut down on having to dust the pans).
1 Tablespoon ground cinnamon
2 1/2 teaspoon GF baking powder
1 teaspoon Himalayan salt
1/2 teaspoon ground nutmeg
pinch of ground cloves
pinch of ground ginger
450/500g of carrots
1 1/2 cups unrefined cane sugar
4 free-range eggs 
[ or for the vegan version 4 flax eggs (click here for Flax Eggs recipe) ]
3/4 cup vegetable oil

How to Cook It:
Hand whisk the flour, cinnamon, nutmeg, baking powder, salt, cloves and ginger together until nicely blended.

Peel and shred the carrots in a food processor (if you don't have one, peel the carrots really finely and then add to a hand-operated food chopper) until extremely fine.

To the flour mixture, add the eggs and oil and mix (either with a whisk or with a blender) until smooth.
Then add the carrots, and hand mix them in (don't blend this last step!)

Now you are ready to pour everything into the 2 medium sized cake pans and cook in the pre-heated oven for 180 degrees. 

I usually cook mine for 30-45mins. After 30 minutes I would advise you to take out the cake and insert a toothpick into the middle of the cake. If the toothpick comes out clean and 'not sticky' then the cake should be ready.

Enjoy! xx

If you want to add GF/DF/SYF/YS/Vegan icing to your Carrot Cake:

8 cups of caster sugar
1 1/2 cups vegan butter
3tbsp of almond milk
1tbsp apple cider vinegar
2tsp vanilla extract
1tsp lemon juice
pinch of salt

How to Make It:

Add all the ingredients in a mixing bowl and hand mix until smooth. If the mixture is too thick, add a tiny bit of almond milk at a time and see when you get the desired texture. 

Note: If you don't apply it to the cake straightaway, it will harden and set in the bowl. Usually it's enough to stir it a bit and it soften again right away - don't panic!

No more I'm sorry.

This week I attended the IFE 2015 event at ExCeL London.

I really enjoyed it! It was great to see such a high percentage of stands being occupied by gluten-free, organic, dairy-free and general Free-From food.

Naturally I was very excited to be meeting all these wonderful people and discovering such interesting new brands. 
Until I came across one particular stand. This stand didn't have any allergy specifications, so I asked them to take me through their products. They explained all about the product benefits and origins of the ingredients until the 'dreaded questions' arrived from my mouth: 

"Is it gluten & dairy-free?"

I was met by complete confusion. The lady who had been so confident and kind earlier on, retreated in her shell and started looking at me as if she were to find the answer to my confusing question somewhere on my face.

Once she realised I wasn't going to offer the answer for her, she proceeded to regaining her confidence almost immediately and started parroting to me a half-learnt script. "Of course it's gluten-free" - she said - " It doesn't actually say it on the box, let me see... Yes, it doesn't specify it here, but I am 100% sure it's gluten-free. Look", and she started pointing the list of ingredients on the box to me, "see, it doesn't say gluten on here. Just ..., ..., and beer. So yes, completely safe and gluten/dairy-free." She finished this last sentence with a beaming smile and proudness, as if she had just won a 100m sprint race.

"Beer", I calmly informed her, "does contain gluten." Her expression remained exactly, the same as she stated: "Oh, I see. Ah well, in that case yes it does contain gluten."

It took her 5 seconds to realise my facial expression. Now I was the confused one. But I wasn't shying away with confusion, I was simply getting confused mixed with frustration at how it was possible for a product to get away without proper ingredient specifications, and how this lady was being allowed to sell her product without knowing all of the implications of giving out false information relating to allergy/sensitivities.

As I made a quick decision to put the sealed product back down on the stall, and walk away, she looked at me as if to say, 'oh stop being so picky and just take it. It's free and it;'s delicious.'

By now, I was feeling frustrated and judged. I heard myself starting to apologise, justifying my choice not to take the product from her. I even started putting myself down, and calling myself a pain in the backside with things like ingredients and allergens. And then shying away from her stall.

Bad, bad move on my part. 

Enough saying sorry and having to apologise for our sensitivities and allergies. I am fed up of being treated as if I am part of a destructive sect, or feeling like a minority. It brings me such a joy and hope whenever I see anyone's efforts in raising food allergy awareness, and acceptance. 

It's about time we open everyone's eyes to the reality. The change that is happening in our bodies, and which will allow us to live a longer and healthier life forcing us to avoid mass produced foods which our bodies intelligently reject.

Raw Gooey Brownies

Someone told me about this recipe about a month ago. At the time, I was unsure about a raw dessert with a base of dates (I am not a fan of dates usually...). 
But I was hosting, and the pressure of having friends over and impressing them with my 'healthy food was too much and I ended up giving in to the curiosity. 
They are now, my favourite 'healthy' treat! 
Watch out for those calories though... all that cacao, dates, nuts and agave may be a healthier option ingredient-wise but as far as calories go, it's still a killer. 
But they are sooooo goooood...

100g of pecans
4 tbsp of raw cacao (or to taste)
3 tbsp of agave (or to taste)
300g of medjool dates
 (I know - a dessert with 4 ingredients - eeeeeasy!)

How to Make it:
Ground the pecans, blend the dates and mix them together with the cacao and the agave in the blender/food processor. It will be hugely sticky and messy, but that's half the fun. Don't worry if bits get stuck to the blades, they are easily removed with a silicone spoon. It actually rinses out afterwards surprisingly well! I thought I would have had to scrub for ages with all that stickiness - impressed with the lack of hassle after the fun baking times!

When it's all nicely blended, place in a container suitable for freezing or refrigerating and spread otu nicely to even the surface. 

Leave in freezer for an hour, or if you are blessed with a a little more time, then leave in fridge for 3-4 hours. Then, remove, cut and serve. I love them also with a side of strawberries or raspberries!

They are best kept in the fridge. They are also dangerously delicious though, so I usually avoid making them too small and bite-sized, or I end up snacking on them every time I open the fridge...!
Enjoy! xx

Mother's Day Meal Plan

x- I Love You Mum -x

How can you measure a Mother's love?

We all know Mother's Day is coming up. If you didn't... don't worry - there is still time to get organised! 

This Sunday presents the perfect time for you to show your mum or any other mum out there, just how special she is. We all know that mums do some much for us, giving us the best gifts in the world: their love and their time. Ever since we are born, they share with us the most vital ingredient for our survival; food. From breast milk to  baby or toddler food, in whatever form it may be, one thing is for certain: they always dedicate 100% of their knowledge with us. 
Whether it's learning how to feed you as a baby, or giving you the best type of allergy-friendly food, to learning how to feed a coeliac in between forums and recipe books. 
They may not always get it right, but we all know they try. 
And they try with all their hearts.

So this Mother's Day, why don't we try to give a little bit more than just a shop-bought present? Wouldn't it be nice to treat them with a beautiful meal, prepared by you: their adoring children? I know my mum would absolutely love it!
Think of all that time and love and dedication to present her with a creative, mouth-watering meal - it's a winner for sure!

But who said that delicious and impressive meals had to take forever to make? And who said you need consult millions of recipe books or look at the back of the cupboard for that lost ingredient? We will not stand for any of the hassle!

Let's make our life a little bit easier, without compromising on the result. I invite you to impress your Mum this Sunday with our Mother's Day Meal Plan. 

It's completely Free-From, Healthy, Home-Made and absolutely Delicious!


The Sweet Choco Berry Smoothie


Starter: Risotto alla Zucca ( Pumpkin Risotto)
Main Course: Monkfish Spinach Roulette and Honeyed Parsnip Mash
Dessert: Raspberry Sorbet and our timeless Chocolate Brownies
Hot Drink to Finish: Raw Carob Coffee 


After such a filling breakfast and hearty but healthy lunch, you won't have much space left by dinner time. However, if there is a tiny gap - then we are here to fill it! Keeping it simple but delicious, we invite you to try our:
Green Vegetable Creme Blend.

May your day be filled with Smiles, Love and Happiness.

Happy Mother's Day to everyone. 

Let's honour all of YOU who put US on this earth, 

because without you, 
we just wouldn't even be here. 

*reaches for tissues*

Raw Carob 'Coffee'

1 tsp carob powder, 2-4 mejdool dates (depending on how sweet you prefer it), 1 cup of water, 1/2 handful of cashew nuts (previously soaked for 2 hours and drained), 1 pinch of vanilla pod, cinnamon (to taste).

How to Make It:
Blend all the ingredients together and serve cold.
(To drink hot - just swap hot instead of cold water in the ingredients).

Enjoy! x

Interesting Fact: The pod has vitamin A, B vitamins, and several important minerals. They can be eaten directly by livestock, but we know carob mostly because the pods are ground into a flour that is a cocoa substitute.
Although this product has a slightly different taste than chocolate, it has only one-third the calories (total 1595 calories per pound), is virtually fat-free (chocolate is half fat), is rich in pectin, is nonallergenic, has abundant protein, and has no oxalic acid, which interferes with absorption of calcium.
Consequently, carob flour is widely used in health foods for chocolate-like flavouring.

Raspberry Sorbet


2 cups sugar, 2 cups water, 2 handful of raspberries - sliced, 1/4 cup fresh lime juice, 1/2 cup white corn syrup

How to Make it:
Bring the sugar and 2 cups of water to boil, on medium heat in a saucepan. Then reduce the heat and allow the mixture to simmer, without stirring, until the sugar dissolves, about 3 minutes. Set aside to cool completely.
Place the raspberries and lime juice in a food processor and puree together completely. Press the raspberry puree through a strainer to remove any seeds. When the sugar syrup has cooled completely, combine with the raspberry puree. Add the corn syrup and stir well. Now we have two options:

1. If you are fortunate enough to have an ice-cream maker (I don't like you! Mega-jealous), then just pour the mixture into an ice-cream maker and freeze. 

2. IF, like me, you don't have an ice-cream maker - because who actually does, right?! - then the following instructions are for you: Pour the mixture into an air-tight container and freeze solid. Then blend until smooth, pour into an air tight container and place freeze again. Whisk every 20 minutes for the first 2 hours, and then freeze until solid. (Tip: If you are making this for a dinner party or special occasion - why else? - start preparing this dessert first, and whilst all the freezing and whisking is taking place you can be preparing and cooking your main, starter or actually getting ready!)

Enjoy with a handful of fresh raspberries of blackberries. Or with a side serving of FF Chocolate Brownies. Yum! x

Recipe and photo courtesy of : Food Network.

Sweet Choco Berry Smoothie

1 Choc Biscuit (Nairns - completely Free-From), 1 banana, 1 handful of bluerries, 1 handful of raspberries , 200ml of almond milk.

How To:
Add everything  to the blender and blend until smooth.
Serve in a glass - bow optional!
These measures may make for a super double smoothie or breakfast for two people. Perfect for any occasion.

Enjoy! xx

Garlic Prawns and Pesto Courgetti

This is officially the first time I try making Courgetti.
I keep seeing the recipes pop up lately and I stare at them in awe, as salive starts dribbling down the side of my mouth, as I label the recipes as 'hard to do', and give up even trying to make them. WRONG.

Most of the recipes actually couldn't be simpler! So last weekend, I went to the BBC Good Food Eat Well Show in Kensington Olympia, and there was this hilarious man advertising spiralizers. And so I fell in love with its simplicity and bought not one but two. Because they make great presents - don't you think?

2 large courgettes, 200g raw prawns, 1 clove garlic, ½ tsp dried chilli flakes, 15g sunflower butter (dairy free!) & (optional), ½ lemon juice, 
parsley leaf (optional).

Ingredients for the Pesto:
Fresh basil, half clove of garlic, 20g walnuts, 30ml E.V. olive oil, lemon juice

How to Make the GF/DF Pesto
Place all the pesto ingredients (minus the lemon juice) in a mini blender, and blend until smooth. Then add the lemon and set to one side. Add salt and pepper to taste.

How to make the Courgetti
Using a spiralizer (you can buy any kind of them on amazon), spiralize 2 courgettes. I usually measure one courgette each person. They are quite harmless in terms of calories (roughly around 25kcal per courgette) and, as this dish isn't particularly filling, we add volume through the courgettes.

How to Cook the Garlic Prawn Sauce:
Heat a pan, and add a tiny bit of oil and garlic. Let sizzle to make sure the oil infuses well with the garlic. In the meantime, chop the cherry tomatoes and before the garlic turns brown, add them to the pan. Let them cook for 3-5 mins. Then add the sunflower butter (this is optional - I like the creaminess it adds to the sauce, but if you don't want to use it, you can just add a little bit more oil in the beginning), lemon juice, prawns (if they are not frozen, then add also a little bit of hot water), and finally sprinkle on top the chilli flakes. Let it cook for another 5-6mins - or until the prawns are fully cooked.

Now all components should be ready. I prefer to heat the pesto for a bit before I add it to the raw Courgetti - as these will be cold. 30secs in the microwave should be just fine. Or alternatively around 1-2mins in a pot on the hob.
If you prefer your pesto to be cold, then you are ready to go.
Either way, place the courgetti in a bowl and add the pesto sauce on top.
Finally, pour over everything the garlic prawn sauce, and decorate with a fresh parsley leaf.

For a wonderful Raw alternative to this dish, follow the pesto and Courgetti instructions only. This too, makes a delicious meal!
Enjoy! x

Interesting Fact: According to World’s Healthiest Foods Nutrition information, nutrients and vitamins found in zucchini can help prevent cancer and heart disease.

Competition: Free New Amazing Magazine Subscription


As you know, I am working hard to raise funds to set-up my allergy-friendly cafe'. Given the amazing support I have received already, I thought this could be a fun way to get you involved and reward you at the same time!

FREE 12-issue subscription to Free-From Heaven & Gluten-Free Heaven WORTH £38.90!
How amazing is that?? 

How to Enter:
All I ask is that you donate at least £20 to my online fund page: www.gofundme.com/giuliascafe

The Details:
The competition starts as soon as I post this message on my Facebook group, and ends as soon as 25 people enter the competition.
If you want to speed up the process, why not suggest this great opportunity to a friend? Then, if your friend is nice to you and they win the raffle instead of you... you can share the prize! Loving is sharing.

I will then pick 2 names at random out of the 25 people who enter the competition and announce the winner once the competition is over. That's almost a a 1 in 10 chances of winning! Support my dream, and be in with the chance of a fabulous win - what could be better?

Please Note:
The postage will be free - I'm so kind!
Unfortunately, you have to be a UK resident to enter the competition (or be able to supply me with a UK address). I am sorry but this is not my choice - the magazine will not deliver to anyone outside the UK unless you go through their partner companies - and that could create a lot of hassle, and I wouldn't want to risk you not receiving your prize!
However, if you live outside of the UK and you think this could be a wonderful present for a friend who lives in the UK, (I know I would love this!), please do still enter the competition and just supply me with a UK address if your name is picked as the winner.

For any questions please let me know via a comment below or through my Facebook group: https://www.facebook.com/groups/356683087853447


Home-Made Guacamole

I absolutely love guacamole. And it's even better when it's home-made as you can ensure quality of ingredients and avoid preservatives.
It is very high in protein but also unfortunately quite caloric. So please eat in moderation. 

    1.5Cup (one can) cannellini beans, rinsed and drained
    1Cup fresh spinach
    1Tbsp. of olive oil
    Half a large ripe avocado
    Juice from 1 lemon
    2 cloves garlic
    Salt & pepper to taste

How To:
Toss it all in a food processor and whirl away! Enjoy as a dip with crackers or veggies, or as a spread on sandwiches (it's great with with smoked salmon!). 

Happy Blending :) x

Baking Amaranth Yeast-Free Bread

Aren't we all fed up of buying broken, crumbled or dry GF bread in our local supermarkets? I for one am tired of it and of the constant disappointment. Which is why years ago, I converted to corn and rice cakes as my alternative to bread.
The other day, I discovered a recipe for Amaranth yeast-free bread and was amazed. 
So here it is, please let me know how you get on.
Search for snacks and sandwiches ideas on my blog to perfectly compliment your freshly baked Amaranth bread. Enjoy it! x

    3 1/3 cups of amaranth flour
    1 cup plus 2tbsp arrowroot powder
    3tsp baking soda
    ¾tsp vitamin C powder (optional)
    ½tsp of salt
    ¼cups of applesauce
    2tbsp of olive oil
    1½ cups of water

How to:

Combine flour, arrowroot, baking soda, vitamin C and salt in a large bowl.
Mix applesauce, oil and water.
Stir into dry ingredients until just blended.
Pour into greased 8 X 4 loaf pan.
Bake at 350 for 40 minutes. Turn out immediately and cool on a wire rack.

Number of Servings: 14

Happy Baking! x

Interesting Fact: Amaranth’s protein content is about 13 percent, or 26 grams per cup, which is much higher than for most other grains. To compare, a cup of long-grain white rice has just 13 grams of protein.

Calamari alla Graticola

This is a wonderful fish dish. Easy, Quick, Delicious and Healthy.
Perfect to have out on the terrace on a sunny day or as a warming main at a dinner party.

Calamari, Lemon Juice, Sesame Oil, Garlic, Parsley, Salt & Pepper

How to Cook it:
Wash the calamari and clean the fish removing the eyes, teeth, internal black lining and bone cartilage.
In a pot mix the sesame oil and lemon juice and marinate the calamari in this sauce.
Pre-heat a grilling pan, and carefully place the calamari on it, turning them over in order to lightly grill them. Add more lemon juice and oil to the grilling calamari in order to allow them to remain tender. Cook until ready.
Serving suggestion: drizzle salt, pepper and chopped parsley.

Interesting Fact: Calamari is rich in calcium and iron. This is a perfect dish for anyone following a diet, as it is particularly low in calories.