HOW TO USE THIS EBOOK

Select one of the chapters from the main contents list and you will be taken to a list of all the recipes covered in that chapter.

Alternatively, jump to the index to browse recipes by ingredient.

Look out for linked text (which is in blue) throughout the ebook that you can select to help you navigate between related recipes.

LEON.

FAST & FREE

THIS BOOK IS A BOOK FOR PEOPLE WHO WANT TO EAT WELL.

A FREE-FROM BOOK FOR PEOPLE WHO ACTUALLY LIKE FOOD.

JOHN VINCENT

On one hand, this is the book that we should have written twelve years ago when we started LEON in 2004. It sums up why we began our adventure. We wanted to make it easy for everyone to eat well. On the other hand, the time for creating this book is now. Since we opened our first restaurant, our approach has gone from being radically alternative to almost mainstream.

From the start, we have believed in the power of food to delight, to invigorate, to bring people together. And we have believed too that the most healthy relationship with food is a positive and joyful one. But we also believe that modern industrialized food has made that relationship more opaque.

That is why at LEON, we look to make it easier for people to eat well and steer clear of things that they are either temporarily, or permanently, avoiding. Every recipe in this book is gluten-, dairy- and refined sugar-free. There are many other recipes which are nut-free, vegetarian, vegan, and even our version of paleo – Paleon.

You may be reading this because you have a serious medical condition and need to permanently steer clear of gluten, dairy, sugar, or something else entirely. You may be looking to cut out or reduce your exposure to these things because you are sensitive to them. There is also an increasing number of people who for now, or for keeps, are looking to ‘eat clean’ to avoid the ingredients that can cause inflammation, or issues with your stomach and gut. Then there are the rest. People who don’t care at all about this stuff and just want some tasty, exciting dishes to make your life better. Well, you are welcome to this party too.

We have debated how much time to spend on the science bit. Not much, we concluded. The latest thinking on what we should cut back on, why, or when is available on your phone or laptop (as are alternative views from people who think the opposite). There are professional, well-trained and well-informed advisors who will help you get to the bottom of it, should you wish to. We’ve had lots of help along our free-from journey at LEON from nutritionists and food gurus and our job, we concluded, is to help you with the how – how to cook without these things whilst still enjoying your food very much.

The world doesn’t need too many more cookbooks in general. What it does need, we believe, is a free-from book that doesn’t compromise on flavour, foodiness or joy. A book that is naturally fast and naturally free. A book that leaves you free to love cooking, to enjoy eating and sharing your food with eagerness.

Within each section, there are broadly two types of dish: dishes that are naturally free-from (i.e. recipes we have developed that would not in any case need wheat, dairy or sugar), and dishes that typically rely on such ingredients (think: cake) that we have reimagined to avoid or replace these ingredients.

We hope that you like the result. If we have done our job right, we will have created a very safe, but very fun playground for you. Somewhere you can play without concern, and do so with a skip in your step. This book is intended to set you free.

All our recipes are created to be fast as well as free. Although some things may require patience, soaking overnight or resting to prove, there’s no reason that eating freely should mean you can’t have lots of stress-free free time. We begin with breakfast, and un-controversially move on to starters, everyday easy lunches and then speedy suppers. We have a dedicated section on sides and breads, and then go a bit more party-popper with starters and recipes for a crowd. Finally, to finish, it’s all the tools you need to treat yourself. We wish you happy playing.

A WORD FROM JANE

As a professional cook who would quite happily dive face first into a vat of burrata or eat my body weight in grilled sourdough, I’m perhaps not the obvious choice to come up with a book of “free-from” recipes. To do that, the consensus seems to be that you have to be a glamorous ex model with thighs like a baby giraffe’s and a penchant for courgetti, which, I hasten to add, I am not.

But this book is about the real world, not the airbrushed fantasy of glossy food magazines and advertising campaigns, and if there’s one thing my 30-odd years in professional kitchens has taught me above all else, it’s that the food you put on a plate has to taste fantastic if you’re going win over an audience. That same philosophy is the guiding light for this, LEON’s latest recipe collection. Many of the dishes you’ll find in these pages are influenced by my travels in southern Europe, south-east Asia and beyond, not least because there is an amazing number of food cultures out there in the wider world whose diet is naturally gluten- and dairy-free. Recipes such as Ethiopian flat bread using teff flour, fried tofu dumplings and Asian prawn pancakes are comforting, nourishing and will make your tastebuds sing. But while we have focused on those far-flung corners for inspiration, we have also adapted all kinds of time-honoured favourites from closer to home, to bring them into the “free from” fold. So there’s no need to mourn your favourite sticky toffee pudding or eggs Florentine now that you’re embracing a new way of eating.

I’m so happy to be able to share them with you all. Here’s to freedom.

NUTRITIONAL KEY

Gluten-free, Dairy-free & Refined Sugar-free

Low Glycemic Load

Low Saturated Fat

Paleon

Nut-free

Vegetarian

Vegan

Contains Added Natural Unrefined Sugar*

No Added Sugar

* in some cases there may be unavoidable (but small) traces of refined sugar in bought ingredients, although sugar-free alternatives are usually available online

A WORD ON ‘PALEON’

We think that the premise of the paleo diet is a great one. Eating natural, unprocessed food inspired by our cavemen ancestors. It makes a lot of sense. At LEON, we’ve interpreted our own version of Paleo – Paleon. Many agree on the main principles of paleo but there are disagreements on the margins of how it should be applied. For example, vinegar is a big grey area. It’s more processed than is normally okay for the paleo diet, but if it contains no added sugar and is consumed in relatively sparing amounts where it is crucial to the recipe, then we give it a pass. Similarly, paleo preaches a low-sugar diet, but if you want to make a Paleo dessert for special occasions and the like, palm sugar is a good, low GL, natural, unrefined option. So again, we’ll let it pass.

PALEON APPROVED

FISH SAUCE

CURRY PASTE

SEA SALT

COCONUT AMINOS

a replacement for soy sauce

MUSTARD

STOCK

ARROWROOT POWDER

HERBS & SPICES

TAPIOCA FLOUR

UNSWEETENED COCOA

VANILLA

NATURAL SWEETENERS

MEAT

EGGS

FISH

FRUIT

SEEDS

VEGETABLES

sweet potatoes are okay

NUTS

not peanuts

QUINOA

another grey area that we approve

OILS & FATS

avocado, coconut, flaxseed, hazelnut, olive, ghee, sesame, walnut, macadamia, lard, tallow

WATER

HERBAL TEA

COFFEE

COCONUT WATER

FRESHLY JUICED FRUIT & VEG

CHIA SEEDS

NUTRITIONAL YEAST

PALEON NOT APPROVED

PROCESSED FOODS

GRAINS:

wheat, corn, oats, rice, barley, millet, beer, spelt, rye, oats

LEGUMES:

all beans, chickpeas, lentils, peas, peanuts

SOY

edamame, tofu etc.

POTATOES

SUGAR

grey area as raw okay by some

DAIRY

VEGETABLE OILS

peanut, rapeseed, sunflower, corn, soybean, palm

ALCOHOL

YOUR STORE CUPBOARD

A well-stocked store cupboard is your ally in the fight for food freedom. We realize that some of these ingredients are harder to source than others, but remember this is just a steer in the right direction. You can find absolutely everything here online. Don’t be intimidated; be creative and make substitutions and adjustments according to your tastes, your budget and of course, the size of your cupboard.

NUTS & SEEDS

PEANUTS

ALMONDS

flaked and white blanched (grind your own for freshness)

PUMPKIN, SUNFLOWER, SESAME SEEDS

PECANS

PINE NUTS

CASHEWS

HAZELNUTS

WALNUTS

MACADAMIA

PISTACHIOS

FLAX & CHIA SEEDS

are tiny powerhouses of health. They’re a very good source of soluble fibre and are chock full of polyunsaturated fatty acids, antioxidants and protein. Chia seeds in particular are an excellent source of omega-3 fatty acids, which so many people are short on.

SWEET STUFF

DATE SYRUP

COCONUT SUGAR

(sometimes known as coconut palm sugar, or just palm sugar) is a natural sugar made from the sap of coconut trees. It retains many of the nutrients found in the coconut palm and is particularly rich in a complex of B vitamins, iron, potassium, magnesium and other essential minerals vital for maintaining good health. While it’s still sugar, coconut sugar has a low GI (Glycaemic Index) of 35 (as opposed to glucose’s 100) so is a better alternative to white table sugar. It also comes with it’s own prebiotic fibre, inulin, which helps further slow down your body’s response to the sweetness.

ERYTHRITOL

is a natural sweetener. It’s called a sugar alcohol, but has no alcohol in it, and comes from the same family as xylitol. While not for everyone, e.g. people on low FODMAP diets, it gives a very natural, sweet taste to your baking and puds.

RAW HONEY

is one of nature’s best friends – an alkaline-forming food that doesn’t ferment in the stomach. Not only a natural source of sugar, but also of antioxidants, living enzymes and vitamins. Raw means it’s unpasteurized, unheated and unprocessed, keeping all the living goodness intact.

MAPLE SYRUP

is made from the sweet sap of the Canadian maple tree and has been collected by indigenous peoples for hundreds of years. It’s a source of minerals and antioxidants and, like raw honey and coconut sugar, is a healthier alternative to ‘empty’ white table sugar. The darker the colour, the better it is for baking.

RICE MALT SYRUP

(brown rice or syrup) is healthier than fructose (fruit sugar) or sucrose (white table sugar) because every cell in the body can use it immediately. Use sparingly though because it’s still, although unrefined, a sugar.

SPICES

CAYENNE

ALLSPICE

CARAWAY

PINK PEPPERCORNS

CLOVES

FENUGREEK

NIGELLA SEEDS

SMOKED & SWEET PAPRIKA

BLACK & YELLOW

MUSTARD SEEDS

FENNEL SEEDS

CARDAMOM PODS

GROUND CINNAMON

CINNAMON STICKS

CUMIN

CORIANDER

NUTMEG

DRIED CHILLI FLAKES

TURMERIC

SAFFRON

CURRY POWDER

ASAFOETIDA

ONION POWDER

WILD OREGANO

POPPY SEEDS

STAR ANISE

SICHUAN PEPPERCORNS

FIVE-SPICE

GARAM MASALA

BAY LEAVES

SUMAC

OILS & FATS

SESAME OIL

RICE BRAN OIL

comes from the outer layer of brown rice under the husk. Its high smoke point means it is well suited to high temperature cooking and baking. It’s thought of as India’s alternative to olive oil and contains some powerful antioxidants.

GRAPESEED OIL

OLIVE OIL

mild and extra virgin

PUMPKIN SEED OIL

SOYA SPREAD

COCONUT OIL

COCONUT BUTTER

includes the meat of the coconut as well as the oil, yielding a richer cooking texture. Health benefits include keeping you fuller for longer, supporting healthy weight management and packing an immune-boosting punch (from lauric acid).

HAZELNUT / WALNUT OIL

TRUFFLE OIL

ASIAN

FISH SAUCE

TAMARI

SAMBAL OELEK

COCONUT MILK

(from the coconut palm) is not actually nut-based and is brimming with health. Chock full of vitamins, minerals and good fats, it also delivers carbs, fibre and some protein. While it’s a source of saturated fat, it’s the good kind that’s converted fast to energy and doesn’t get stored as fat so readily.

CREAMED COCONUT

(in a block)

DESICCATED COCONUT

TAMARIND PASTE

RICE WINE

DRIED PRAWNS

CHILLI PASTE

MISO

WASABI PASTE

MIRIN

PULSES
DRIED OR TINNED

YELLOW SPLIT PEAS

SPLIT MUNG BEANS

BORLOTTI

CANNELLINI

DAL

KIDNEY

CHICKPEAS

SPLIT FAVA

BLACK BEANS

PUY LENTILS

FLOURS & BAKING

GLUTEN-FREE PLAIN FLOUR

GLUTEN-FREE SELF RAISING FLOUR

GLUTEN-FREE BREAD FLOUR

that does not contain gums

RICE FLOUR (BROWN OR WHITE)

CORN-FLOUR

CORNMEAL

POLENTA

ALMOND FLOUR

TEFF FLOUR

comes from another ancient grain, about the size of a poppy seed, originating from around Ethiopia, where John has been about a dozen times. The flour has a mild nutty flavour and a healthy spread of amino acids, protein and iron. It’s also a good source of resistant starch, a healthy fibre and calcium.

BUCKWHEAT

has nothing to do with wheat (it actually comes from the same family of plants as rhubarb). It’s a gluten-free and robust flour that’s great for baking bread, scones and pancakes.

GRAM FLOUR

comes from ground chickpeas. A staple in Asian countries, it’s gluten-free and is perfect for things like pancakes and fritters.

COCONUT FLOUR

is high in fibre, healthy fats and protein. It lends a coarser, more fibrous texture to your baking. A highly digestible low glycaemic carb, it also has a slightly nutty flavour.

CHESTNUT FLOUR

is less well known than other gluten-free flours and can be pricey, but it’s well worth it. Sweet, rich and intense, it’s packed full of nutrition and was once an important food source for French and Italian peasants.

SORGHUM FLOUR

comes from another ancient grain that originated in Africa and Australia around 5,000 years ago. The kernel is ground into a slightly sweet, soft, fine flour which lends iron, B vitamins and protein to your baking.

QUINOA FLOUR

fits perfectly with our theme of using ancient, non-gluten containing grains to promote health. It’s a versatile flour that gives a moist, fluffy crumb to your baking. Quinoa is a complete protein, meaning it contains all nine essential amino acids, plus iron, copper, vitamins and fibre.

MASA HARINA

is the dried flour made from masa (which in turn comes from corn), used in traditional Mexican cooking and to make tortillas and tamales. The method of making masa harina allows the protein and vitamins (like niacin and calcium) to be more easily absorbed when eaten. Don’t mix it up with cornflour though which is made from a different process and has different qualities.

MILLET FLOUR

comes from an ancient grain that has been cultivated for over 10,000 years, with historic use in China and India predating the use of rice. It’s very like wheat, but has no gluten so is a perfect alternative.

MODIFIED TAPIOCA STARCH

is used in gluten-free baking as an alternative to wheat flour. Extracted from the South American cassava plant, it has a slightly sweet flavour and improves the texture and ‘chew’ of baked goods, as well as helping to crisp crusts. It can also be used in place of cornflour for making sauces.

MODIFIED CASSAVA STARCH

(often known by its brand name, Baking Fix) is a bit of a hero when it comes to gluten-free cooking. A safe alternative to xanthan gum, it binds baked goods, emulsifies and thickens sauces, gravy and puds. It’s sustainable and vegetable-based while bringing out the natural flavours in the food.

PSYLLIUM HUSKS AND POWDER

are a great, non-grain source of fibre which come from a species of herb called Plantago ovata. In gluten-free baking psyllium helps absorb moisture and make the texture less crumbly, while contributing all-important fibre – something that most people are really short on.

AGAR AGAR

is a gelling agent that comes from algae. Unlike gelatine, it’s vegetarian and has no detectable scent or colour. It doesn’t ‘melt in the mouth’ quite as quickly as gelatine, but can be used as a gelling agent for desserts, soups, ice cream and fruit preserves. We’ve also chosen it because it’s high in minerals and hypo-allergenic for most.

ARROWROOT POWDER

is a mainstay of gluten-free cooking that helps to put the stretch and texture back into your foods. Derived from the roots of tropical plants. It has a long history of use for its healing properties. It will thicken your sauces, give your pastry and puds more texture.

DRIED YEAST

POTATO STARCH

GLUTEN-FREE OATS

BAKING POWDER

BICARBONATE OF SODA

CREAM OF TARTAR

RICE/GRAINS

SOBA NOODLES

BUCKWHEAT PASTA

BUCKWHEAT

QUINOA

POHA

RICE (Jasmine, glutinous, Arborio)

RICE NOODLES & WRAPPERS

BEAN CURD WRAPPERS

OTHER

COCONUT YOGHURT

is dairy-free, rich in the right kind of fats for healthy weight management, a good source of bone-building minerals and a vegan source of vitamin B12.

NON-DAIRY CREAMS

include soya and coconut creams. Your choice should be guided by taste, texture and function. Coconut cream for example can make a wonderful crème fraîche alternative, as well as a substitute for cream cheese icing on a carrot cake.

LARD

is an economical, neutral tasting, heat stable fat that is less vulnerable to becoming damaged (oxidized) during cooking. Contrary to common opinion, saturated fats like lard don’t cause heart disease. Instead, they raise levels of good, protective cholesterol.

VEGETABLE SUET

is an alternative to meat-based suet and is low carb and low sodium. Check the labels of bought products, as some do contain gluten.

ALMOND MILK

is a tasty, nutrient-rich, dairy alternative for those without nut allergies or sensitivities. It works well for both sweet and savoury dishes, and can also be heated to make sauces.

DRIED APRICOTS

DATES

DRIED MANGO

DRIED FIGS

SULTANAS

RAISINS

VANILLA EXTRACT

SAUERKRAUT

PEANUT BUTTER

SEA SPAGHETTI

TORTILLA CHIPS

DAIRY-FREE MAYONNAISE

because you don’t have to give up all your favourites just because you’re dairy-free.

VINEGARS

including rice, coconut, white wine, cider, red wine, sherry, balsamic and muscatel

RED AND WHITE COOKING WINE

TINNED TOMATOES & PURÉE

DRIED PORCINI

MUSTARD

Dijon, wholegrain and powder

GLUTEN-FREE WORCESTERSHIRE SAUCE

TABASCO

GHERKINS

TAHINI

OLIVES

ANCHOVIES

PIQUILLO PEPPERS

CAPERS

BURMESE PICKLED TEA LEAVES