By Emma Cockrell

Whether or not the sun shines, we Brits know how to get out and about! You can often find us picnicking on the beach, huddled under towels and sweaters while the north wind blows, or sat in the car watching rain clouds pass, munching a packed lunch. Our determination to enjoy the ‘great outdoors’ whatever the weather, is part of what makes us British. This last week I had the pleasure of my 6 year old niece coming to stay, and we were off on adventures every day, taking our lunch with us. The new favourite lunch snack for my niece was to dip her veggie sticks in hummus, and then into sunflower seeds, adding an extra crunch, along with a fabulous increase in healthy oil, fibre, calcium, magnesium, B vits, vitamin E and protein!

Packed lunch can often be a problem for those on a yeast-free and sugar-free diet. How can we easily replace the sandwich? Getting creative and using alternative foods can be easy, but does require a bit of forethought.My usual pack-lunch is a chopped salad with a sprinkle of pumpkin seeds and a drizzle of tahini dressing- very quick and easy. However, if you are making more of a meal of your picnic, and perhaps sharing it with friends and family, you may like to try a savoury cauliflower cake. This can be made in advance, and transported in the cake tin. It is also handy for lunches at any time of year – served warm or cold, or can be eaten as a side serving with a BBQ. If you have it ready cooked in the fridge, the cauliflower cake also makes a great ‘grab and go’ breakfast – just cut a slice and pop in a small pot ready for breakfast at work. The combination of vegetables and eggs makes this a superb snack or meal for anytime. It is also simple enough to make to recruit some willing helpers, if you have children at a loose-end during the school holidays. Getting children involved in food preparation can be helpful to encourage them to eat ‘Real Food’.

Savoury Cauliflower Cake

Preheat oven to 180°C. Line a 9-inch cake tin with parchment paper. 

Steam a chopped medium cauliflower for a few minutes until just tender. Meanwhile, steam-fry in a pan with a lid a chopped onion and chopped red pepper in atablespoon of extra virgin olive oil, and 2 tablespoons of water until soft. Add 2 teaspoons of mixed herbs, and a little Lo-salt. Carefully add the steamed cauliflower, and stir well.

Whisk ¾ cup chick pea flour, with ¼ brown rice flour and 6 eggs in a large bowl. Add the cauliflower mixture and gently fold the mixture together. Spoon the mixture evenly into the prepared cake tin. Bake until the top is golden and the cake is set, 35 to 45 minutes.