CLEAN CUISINE The essential guide to leading a nutritious and delicious
‘free from’ lifestyle
Roz Purcell shares her recipes
A-Z of
‘free from’ living
Plus:
GROW YOUR OWN FRUIT AND VEGETABLE GARDEN TASTY TREATS FOR A
GLUTEN FREE DIET
Contents 3 4
A-Z of ‘free from’ living
From allergies to kale, all you should know about living a ‘free from’ lifestyle
Keeping up with the quinoans
Dietician Paula Mee talks about staying healthy in a world of fad diets and fast food
&Gluten free breakfast with Kelkin
6&7
Roz’s recipes
8 9
Roz Purcell shares her family-friendly alternative recipes
The Grower’s Guide
Founder of Grow It Yourself, Michael Kelly, provides a beginner’s guide to growing your own food
Gluten free bread – without the compromise
How Gallagher’s Bakery PureBred range has redefined quality in gluten free baking
10
Green goodness
Consultant dietician, Gillian McConnell, shows you how to get the most out of an avocado
& Making dairy choices
Nutritional information on milk substitutes
11
Have your cake and eat it
Denise O’Callaghan of Denise’s Delicious Gluten Free Bakery on why following a restricted diet doesn’t mean a restricted food experience – plus she shares with you her moist chocolate brownies recipe
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From food allergies to kale, here’s everything you should know about living a clean, healthy ‘free from’ lifestyle
A
LLERGY Approximately half of all allergies are food related. “The most common allergies include shellfish, peanuts, milk or wheat,” says Erika Doolan, nutritionist at Nutrition Ireland (www. erikadoolan.com). “A food allergy can erode your wellbeing but some are barely noticeable, while others are extreme. Some symptoms of food allergies include headaches, diarrhoea, rashes, fatigue, constipation, mental fogginess, sinus trouble, acne, Irritable Bowel Syndrome (IBS), abdominal pain, bloating and eczema. Severe cases include vomiting, severe digestion problems and anaphylactic shock.”
F
ORTIFIED Fortified foods are food products where extra nutrients are added to enrich a food. Common fortified foods include milk and milk products, oils and cereals. Many diets contain insufficient amounts of vitamins or minerals due to lack of variation. It is important to note that fortified food can fill certain gaps in a free from diet, however they do not replace the need for a balanced diet comprising a variety of food. Visit www.fsai.ie for more information.
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LUTEN FREE While some people need to avoid gluten for medical reasons, others live a gluten free lifestyle by choice. Many spices, potatoes, eggs, EER fruit, vegetables, milk, butter, seafood Beer is made from malted and meat are gluten free but look out grains of rye, wheat or barley, the for products labelled gluten free to avoid Erika Doolan cross-contamination. While gluten free same grains responsible for triggering reactions in those who are diets avoid traditional wheat-based cakes, gluten intolerant. If you’re not willing to give this doesn’t mean you can’t enjoy delectable up beer completely, there are some compadelights – turn to page 11 for tips on gluten free nies who produce beer specifically crafted for baking. people with coeliac disease or gluten free diets. Consult with a registered dietician to help EART-HEALTHY FOODS Healthy eating is essential for a happy devise a gluten free drink plan. heart, no matter what diet you follow. Researchers have known for years that too much OELIAC saturated fat, found in crisps and cakes, and Caused by a reaction of the gut to gluten added sugar can increase cholesterol levels. found in bread, pasta or biscuits, coeliac disease affects about one in 100 people in Ireland. For healthy eating guidelines, visit www. irishheart.ie. Symptoms in adults include abdominal pains, excess wind, bloating or weakness. In chilNTOLERANCE dren some symptoms may not be as obvious There are many causes of food intolerancbut include diarrhoea and bloating. If coeliac es, some of which are eating too quickly or disease is suspected, visit your doctor to get a overuse of rich, high sugar content foods. blood test. For further information on coeliac Symptoms include bloating and IBS. Research disease, visit the Coeliac Society of Ireland’s has shown that food intolerances affect an website, www.coeliac.ie. estimate of 10-45 per cent of the Irish population - an exact figure is difficult to give as more IABETES people self-diagnose without seeking confirResearch shows that the total number mation from a healthcare professional. Seek of people living with diabetes in Ireland is estimated to be 225,840. Diabetes occurs when expert advice before you start eliminating food groups from your diet. the body is unable to properly use insulin, a hormone that controls blood sugar levels. Type UICES 1 diabetes most commonly occurs in childhood Fresh juices are rich in nutrition and flaor early adult life and requires treatment with vour; however, Erika explains that homemade insulin injections. Type 2 usually develops juices made in a masticator are better for you in adulthood and can often be prevented by than many juices on the market, because you dietary modifications. For dietary guidelines, know what you are putting into them. “Most visit www.diabetes.ie. juices purchased in supermarkets have added sugars, sweeteners or artificial colourings,” she YES WIDE OPEN “Be careful that you don’t overlook ingredi- says. ents,” advises Erika. “Sometimes the language ALE on food labels can be deceiving, for example Kale is part of the cabbage family and is corn syrup is sugar and is bad for you. This an excellent source of vitamin C in the diet. misleading information is contributing to Research says kale is much higher in vitamin C our worldwide epidemic of obesity and high than most other vegetables, containing about cholesterol. Avoid foods with added sugars 4.5 times as much as spinach. Snack on healthy or additives, foods with too many ingredients and especially avoid anything with ingredients kale crisps. Drizzle extra virgin olive oil or avocado oil on kale then bake in the oven until you cannot pronounce! Always eat food that is dry. closest to its natural state.”
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L
K
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ACTO-VEGETARIAN “A lacto-vegetarian diet excludes meat, fish, and poultry, as well as eggs and any foods containing eggs,” explains Erika. “A lacto-vegetarian eats dairy products such as milk, yogurt, and cheese. On the other hand, a lacto-ovo vegetarian diet excludes meat, fish, and poultry but eats dairy products and eggs.” EAL PLANNING “Meal planning is hugely important because there may not be access to your food requirements in certain food establishments,” says Erika. “Always ensure to look up menus ahead of eating out to check what you can eat if you are dining out with friends. Call ahead and inform the restaurant that you have special food requirements.”
Visit Ireland’s largest ‘free from’ event! The Free From Ireland events (Dublin and Cork) are Ireland’s largest events dedicated to those suffering from intolerances, allergies and/or leading a gluten free, wheat free, sugar free and/ or dairy free life. It is a family oriented expo of information, advice, seminars and demonstrations, as well as a showcase of the best ‘free from’ suppliers in the country, all offering their latest products for you to try. The chefs, speakers, associations and clinics at Free From Ireland recognise many of the issues you and your family face on a daily basis. BoxMedia understands
2 | CLEAN CUISINE
how difficult it can be to access credible information and advice that can make a real difference. BoxMedia understands there can be no half measures. With that in mind, BoxMedia brings you Free From Ireland, two dedicated events (Croke Park & City Hall, Cork) where you and your family can find all the answers to your intolerance and allergy concerns, meet with other allergy sufferers and engage in one-on-one sessions with industry professionals. For further details, visit www.freefromireland.com, or email susan@freefromireland.com
24 March 2016 Irish Independent
A-Z
of ‘free from’ lifestyles!
beans contain a different type of iron which is more difficult for the body to absorb, but is still useful for vegetarians. You may need to speak to a doctor about getting an iron supplement.
Q
UINOA Originating in the Andean region of Peru, Bolivia, Columbia and Chile, quinoa is a grain crop grown for its edible seeds. Containing all nine of the essential amino acids, quinoa is a great source of protein for vegan diets. Cook it as you would cook brown rice or use to make porridge.
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EFERENCE INTAKE Dietary Reference Intakes (DRIs) are reference values that are quantitative estimates of nutrient intakes, such as vitamins and fats, to be used for planning and assessing diets. Commonly found on the back of food products, DRIs will provide the recommended daily allowance of food components such as fibre.
S
OY Soy is a versatile bean found in foods such as soy milk and is commonly used as a meat substitute in vegetarian products such as soy chicken or soy burgers. Soy products can be bought in a variety of supermarkets or health stores nationwide. Find out more about using soy milk as a dairy alternative on page 10.
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EA A cup of green tea – no milk required! Loaded with antioxidants called polyphenols, green tea has many health benefits – researchers have found that these substances can reduce the formation of free radicals in the body, which play a role in aging, and protect cells from damage.
U
NDERSTANDING LABELS “Checking food labels means we can compare the nutrient content of different options so that we can avoid certain ingredients if we have a food intolerance or are following a diet that excludes certain components, such as wheat or dairy,” says Erika. Food labels provide key information such as serving size, calories, total fat, added sugar, saturated fat, cholesterol, fibre, protein, carbohydrate and vitamin/mineral content. “Food manufacturers are required to list all allergens by law onto food labels,” says Erika. “It is essential that anyone with allergies reads and
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UT ALLERGIES Twenty-five per cent of the Irish population suffer from a food allergy, with one in 50 children having a life-threatening nut allergy. Erika recommends checking the ingredients on every food label and following nut warnings. “Any label that warns a product may contain nuts is likely to have been manufactured in a kitchen where there is contamination by nuts. Therefore, there is a greater chance that if someone is allergic to nuts they may have an adverse reaction. It may even be fatal.”
O
RGANIC Organic foods are produced by methods that comply with the standards of organic
farming. “Organic food is free from herbicides and pesticides and has 26 per cent more dry matter and less water than non-organic foods grown with fertilisers,” says Erika. “Organic food contains more minerals and vitamins and more protective phytonutrients. Organic food is not a luxury - it is how food is supposed to be in its natural state.”
P
REGNANCY A vegetarian diet may be healthy and nutritious; however, during pregnancy, careful consideration needs to be taken. Women need additional iron in their diet, and the Irish Nutrition and Dietetic Institute recommend including red meat three times a week. Eggs and
A spring surprise from Keogh’s Crisps! The lads at Keogh’s have extended the Multipack family, adding two new luxury Multipacks to their tasty portfolio! Keogh’s Farm Favourites Variety Packs quickly became a household favourite since launching in late 2014. Keogh’s listened to what their customers wanted and began to develop an all Dubliner Irish Cheese & Onion Multipack and an Atlantic Sea Salt & Irish Cider Vinegar Multipack! These scrumptious six-packs are individually selected, seasoned and packaged in unique hand-stitched packs designed to resemble a potato sack. Perfect for summer picnics or gifting to friends and family for that special occasion, the pack comes with a clever handle perfect for bringing on-the-go with you. All are gluten and MSG free and made using the finest Irish ingredients from the length and breadth of the country. You really don’t want to miss out on trying these two new additions to the family. Both will be available nationwide from the 1st May at an RRP €3.99
Irish Independent 24 March 2016
follows the list of allergens on the food label to avoid any side effects or toxic responses.”
V
EGETARIAN AND VEGAN The term ‘vegan’ was coined in England in the 1940s by Donald Watson, meaning ‘man should live without exploiting animals.’ A vegan diet and lifestyle excludes meat, fish, dairy, eggs, honey and the use of products that have been tested on animals. Being a vegetarian is mainly limited to what a person eats rather than what they wear but a vegetarian diet also excludes meat, fish and dairy. If you are considering becoming a vegan or vegetarian, try to cut meat slowly from your diet by having a meat-free day once or twice a week. Visit www. vegetarian.ie for more information.
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ATER The body is made up of between 70-80 per cent water; however, working indoors in air-conditioned heated offices can lead to dehydration and cause fatigue. Water is something that can be consumed in all diets - approximately 1.2 litres (six to eight glasses) per day is recommended in Ireland.
X
ANTHAN GUM Used commonly in gluten free baking, xanthan is a gum produced by fermentation of sugars with a friendly bacteria called Xanthomonas Campestris. Its role is to bind and add stability to cake mixes or pastries, to prevent them from falling apart.
Y
OU Be aware of your eating habits and always seek expert advice from dieticians and nutritionists if you are making major changes with regards to elimination of food from the diet – always look out for yourself.
Z
ZZ Sleep should be viewed in the same way that we view diet - as an essential element of good health and wellbeing. A study has linked chronic poor sleep to diabetes, heart disease, cognitive impairment and depression. Researchers have also found that lack of sleep interferes with the part of the brain used in decision making and sleep-deprived people are more likely to choose unhealthy foods. It is recommended you get at least seven to eight hours of sleep a night, so get to bed early and snuggle up!
Keeping up with the quinoans Dietician Paula Mee talks to Ben Murnane about staying healthy in a world of fad diets and fast food
A
re we living in a more health-conscious world? People today receive a lot of conflicting messages. On the one hand, we have seen over the last few years the rise of movements such as ‘grow your own’ and ‘slow food’, with people wanting to eat more naturally. On the other hand, as a nation we evidently still have a love affair with fast and unhealthy food, with an obesity rate that reflects this. “There are definitely some people who are more aware of their health and want to take more responsibility,” says Paula Mee, who has been a dietician for 20 years. “But that hasn’t altered the stats in terms of the number of people who are overweight and obese, with all the problems that go along with that, such as type 2 diabetes and coronary heart disease, even certain types of cancers.” For Paula, actually being aware of your body and what goes into it is key – and to assess your health on an occasional basis: the food you’re eating, your alcohol intake, your exercise patterns. “Look at how you shop, what’s in the trolley, how much of that is fresh, how much of it is processed, what’s the balance like in terms of the food that’s coming into the house, especially when it comes to fruit and vegetables.” As well as doing an occasional audit on your health, Paula says to remember that “it’s about balance, as in so many things. There’s no one food that is magic.” If you are having problems with food – feeling
bloated or having abdominal cramps that you think are associated with food, then it is a good idea to keep a diary, says Paula – keep track of your symptoms, and then go and discuss it with your GP. “This common phenomenon where people cut out foods – the important thing is not to cut out a whole group of foods that represent a source of certain nutrients that you might not get elsewhere. “Someone maybe has a sinus issue and thinks it might be related to dairy, so they cut out all milk, cheese and yoghurt – that could be a disaster for their bone health unless they find those nutrients elsewhere. “There’s a certain amount of non-negotiable nutrition that you have to get to stay in good shape – your five fruit and veg a day, three servings of dairy most days of the week. We now realise that if you have a little protein at each meal, it’s far better than getting all that protein at one meal.” Think about your health, not your weight, says Paula: “We should be thinking about health not weight, what’s inside our arteries, how our bones can get us into the 80s without fracture – so we can live the life that we want to.” Paula’s new book, Your Middle Years: Love Them, Live Them, Own Them, written with Kate O’Brien, is out now (published by Gill Books, €16.99)
Gluten Free Breakfast with Kelkin
Research shows that those who eat breakfast generally have more nutritious diets than those who skip – but that also depends on what you choose to eat! A good breakfast can refuel your body after its overnight fast and give you the energy and nutrients you need to get your day off to a good start. Pure Oats – A deliciously wholesome start to the day
A bowl of porridge is a great way to start the day for everyone and at Kelkin they passionately believe that you should not miss out if you choose a gluten or wheat free diet. Conventional oats are not suitable on a gluten free diet as they can become contaminated with gluten from other grains. The good news is that it is possible to produce ‘pure oats’ uncontaminated by gluten, allowing those on a gluten and wheat free diet to enjoy the benefits of oats. Kelkin’s popular Organic Pure Oat Porridge and Pure Oat Muesli are a deliciously wholesome start to the day and can be found in the ‘Free From’ section of any major supermarket. Both are wheat and gluten free, high in fibre, low in salt and contain no added sugar. Kelkin Pure Oat Muesli is a delicious blend of pure oats, sultanas, flame raisins, dates, sunflower seeds, hazelnuts and Brazil nuts. For those who cannot or choose not to eat oats, Kelkin also offer a delicious
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Rice and Millet Porridge which is gluten, wheat and dairy free.
Can’t face breakfast first thing? If an early breakfast is not your thing, you don’t have to miss out. You just need to plan ahead with some ready-to-eat simple snacks to get you through your morning. Try Kelkin’s gluten and wheat free Rice Cakes or deliciously soft gluten and wheat free sliced Multiseed Bread with Kelkin Peanut Butter – add some sliced apple or banana on top! This breakfast packs in fibre, fruit and protein - a winning combination. Kelkin Pure Oat Muesli is also ideal for making homemade muesli bars. Wrap them up and add to your kid’s lunchbox, or enjoy with your midmorning cup of tea or coffee. For more information on Kelkin’s full range of gluten and wheat free cereals, check out www.kelkin.ie/our-products/ free-from/free-from-cereals/
24 March 2016 Irish Independent
Irish Independent 24 March 2016
CLEAN CUISINE | 5
Roz’s
RECIPES
Roz Purcell has made a successful transition from model to food writer – and while she still models, coming up with recipes and writing about food now takes up more and more of her time
“I
was always a big foodie growing up,” says Roz. “Back then there wasn’t an awareness of ‘free from’ food, trying to be organic or use whole foods, we just naturally did that. I grew up in Tipperary and all the ingredients we used were local and as natural as possible. That’s where my passion started. “Through my years of modelling I began to think more about a healthier approach – it took a number of years for me to realise that I could have my cake and eat it too, there are so many alternatives out there. It was really through travelling that I realised that – particularly in South America and South Africa, I started seeing things like coconut flour, coconut sugar, quinoa.”
Gluten free options and veggie options became a big interest for Roz – she experimented in the kitchen, and got a lot of attention from other models for her packed meals. “Through everyone’s interest I just decided I was going to start blogging about it.” From the blog emerged Roz’s book, Natural Born Feeder, published by Gill Books. “I put my heart and soul into Natural Born Feeder, for me it’s still a passion – I don’t really look at is as a job, I just love talking about food.” Here, Roz has selected four of her most popular recipes for you to try! Roz’s book, Natural Born Feeder, is out now. Visit her website at www.naturalbornfeeder.com
CREAMY CHICKEN AND BROCCOLI BAKE A wholesome, hearty meal that won’t leave you feeling sluggish. SERVES 4
INGREDIENTS:
1 head of broccoli, cut into 2.5cm pieces 1 tbsp rapeseed oil 4 chicken fillets, cut into 2.5cm pieces
CREAMY SAUCE:
1 heaped tbsp coconut oil 3 tbsp buckwheat flour 500ml unsweetened almond milk Sea salt and freshly ground black pepper 3 tbsp nutritional yeast (optional)
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TOPPING:
100g gluten free oats or chopped nuts 2 tbsp milled flaxseeds 2 tbsp melted coconut oil
METHOD:
π Preheat the oven to 190°C. Steam the broccoli for six minutes, until it’s tender and still bright green. π While the broccoli is steaming, heat a little oil in a frying pan over a medium heat. Add the diced chicken and cook for eight minutes, until browned around the edges and cooked through. Remove the pan from the heat and set aside. π Now make the creamy white sauce – it’s just like making any roux-based sauce. Melt the coconut oil in a small saucepan over a low heat. Add the buckwheat flour and stir until a dry paste forms. Cook for one minute so it loses its raw flour flavour. Slowly pour in the almond milk 125ml at a time and whisk continually so no lumps form. The final result should be a smooth, creamy sauce that has a good pouring consistency and isn’t too runny. Season generously with salt and pepper and the nutritional yeast if you’re using it for a cheesy flavour. π Place the broccoli, chicken and white sauce in a 20cm x 20cm square or similar size baking dish and mix it all together, making sure the broccoli and chicken are coated with the sauce. π To make the topping, mix the oats or nuts, milled flaxseeds and melted coconut oil together in a small bowl until evenly combined. Sprinkle the topping over the chicken and broccoli and cook in the oven for 10–15 minutes, until the top is lightly toasted all over.
QUINOA, SWEET POTATO AND KALE BURGERS Put these on the menu for your next BBQ! Veggie burgers go well with loads of different sides and sauces, just like their meaty counterparts. These are dairy free if you leave out the feta. MAKES 10 BURGERS
INGREDIENTS:
100g quinoa 280ml water 1 large or 2 small sweet potatoes, peeled and sliced 220g tinned chickpeas, drained and rinsed 4 large sundried tomatoes preserved in olive oil 60g feta cheese, crumbled (optional) 40g kale or baby spinach, chopped 15g fresh flat-leaf parsley, chopped ½ tbsp ground cumin Sea salt and freshly ground black pepper
METHOD:
π Rinse the quinoa under cold running water to get rid of its bitter coating. Place the quinoa
in a saucepan and pour in the water. Cover the saucepan and bring to the boil, then reduce the heat and simmer for 15–20 minutes, until the germ has separated from the seed. Tip the cooked quinoa into a colander to drain off any excess water, then set aside and allow to cool (I keep it covered while it’s cooling, which helps it to fluff up). π Preheat the oven to 190°C. Line a baking tray with non-stick baking paper. Boil or steam the sweet potatoes just until they are cooked through and tender. Place in a large bowl and mash until smooth, then stir in the cooked quinoa. π Place the chickpeas and sun-dried tomatoes in a food processor and blend until smooth. Spoon this into the mashed sweet potatoes and stir until evenly combined. Add the remaining ingredients, season with salt and pepper and combine well. π Shape into 10 burgers, place on the tray and bake in the oven for 45 minutes, until firm.
24 March 2016 Irish Independent
LOW-CARB TURKEY LASAGNE
ALMONDCRUSTED BAKED HAKE
Lasagne was one of my favourite childhood meals, but this one is a lot more waistline friendly. SERVES 8
INGREDIENTS:
2 courgettes Sea salt and freshly ground black pepper Coconut or rapeseed oil, for frying 1 large onion, chopped 4 garlic cloves, minced 20g fresh basil leaves, roughly torn 1½ tbsp dried oregano 600ml passata 1kg minced turkey breast 250g Greek yoghurt 75g freshly grated Parmesan
White fish needs a bit of a push to get the best flavour from it and to make sure your taste buds are satisfied. This crunchy crust gives hake a great boost, but it would also work just as well with cod. This recipe makes enough for one serving, so just scale it up as needed. SERVES 1
INGREDIENTS:
METHOD:
40g raw almonds 6 sundried tomatoes preserved in olive oil 10g fresh flat-leaf parsley, chopped, plus extra to garnish Zest of 1 lemon 1 tbsp coconut or rapeseed oil 1 tsp chilli flakes (optional) 1 x 120g hake fillet 2 tbsp freshly squeezed lemon juice Sea salt and freshly ground black pepper Lemon wedges, to serve
METHOD:
π Preheat the oven to 180°C. Line a baking tray with non-stick baking paper. Scatter the almonds on a separate, unlined baking tray in a single layer. Place in the oven for 8–10 minutes to toast them. π Place the sun-dried tomatoes, parsley, lemon zest and oil in a food processor and pulse briefly to blend. Add the almonds and pulse again for 10 seconds – you should now have a chunky paste. Add the chilli
Irish Independent 24 March 2016
flakes, if using, and pulse briefly one more time just to combine. π Place the hake on the lined tray. Drizzle with the lemon juice and season with salt and pepper. Bake for five minutes, then remove from the oven, spread the paste evenly over the top of the hake and place it back in the oven for another 7–10 minutes, until it’s cooked through. Garnish with a little fresh chopped parsley and serve with a lemon wedge on the side.
π Preheat the oven to 180°C. Slice the courgettes lengthways as thinly as you can (a mandolin is good for this), sprinkle them with some salt and set aside. π Heat a little oil in a deep saucepan over a medium heat. Sauté the onion and garlic for about 10 minutes, until the onion is soft and slightly browned. Lower the heat, then stir in the basil and oregano and cook for a further five minutes. Add the passata and bring to the boil, then reduce the heat and let it simmer for 10 minutes, until thickened slightly. Season with salt and pepper, then blend into a smooth sauce. π In a separate pan, heat a little more oil over a medium heat and add the minced turkey, using a spatula to break the mince into smaller pieces. Cook for six to eight minutes, until browned. π Transfer the cooked turkey mince to the tomato sauce with a slotted spoon and stir to combine. Pour the tomato sauce into a medium-sized rectangular baking dish. π Prepare the cheese sauce by mixing the yoghurt and 50g of the grated Parmesan together in a small bowl.
π To assemble the lasagne, put a layer of sliced courgettes on top of the tomato sauce in the base of the dish, then cover this layer with some of the cheese sauce. Keep layering until all the courgettes and all of the cheese sauce have been used up, finishing with a layer of courgettes and a light, even layer of cheese sauce. Sprinkle the remaining 25g of Parmesan on top. π Bake for 30 minutes, until the lasagne is bubbling and the cheese on top is melted and golden brown. Remove from the oven and let the lasagne stand for 10–15 minutes before cutting.
Michael Kelly
The Growers’ Guide Ben Murnane talks to the founder of Grow It Yourself, Michael Kelly, who provides a beginner’s guide to growing your own food
M
ichael Kelly picked up the ‘grow your own’ bug over a decade ago. He laughs when describing how, coming from a background in IT, he had “absolutely no green fingers” to begin with. One day as he was shopping, Michael had what he describes as his Road to Damascus moment. He suddenly became struck by how far certain simple fruits and vegetables were travelling to reach his trolley, and the notion of producing his own veg and fruit piqued his interest. Also struck by the lack of support there was for people who wanted to grow their own food, in 2008 Michael founded Grow it Yourself, or GIY (www.giyinternational.org) – an organisation that aims to provide such support, through connecting growers with each other, providing tutorials, and running campaigns. For Michael, the key motivations for growing it yourself are restoring a connection with the earth and understanding how food is grown; there is also great satisfaction in the process of tending your produce – it’s a relaxing and mindful activity, he says. To top it off, there is nothing like the taste of food straight out of the ground. “It’s just loaded with nutrition right at that moment. We always hear from people, ‘I never tasted anything like that before!’” Growing is also a great family activity. Kids will try all kinds of things they mightn’t try otherwise when they have been involved in the growing process, Michael says. “It’s a very powerful way to get kids to eat healthier.” BEGIN ANYWHERE One of the essential points that Michael makes is that you can begin your growing journey anywhere. You can grow peas in a pot on your desk at work, herbs and salad leaves in a window box or on an apartment balcony – you don’t need a big garden or even any garden at all. “The basics of it are, you need some seeds, you need some soil, and you need light and
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water. Beyond that it’s really up to your imagination as to how far you can go with it.” Seeds are readily available at garden centres or online retailers. “Seeds are really cheap, usually €2/2.50 for a pack that will go a very long way – you could get your whole supply of lettuce for a year, or hundreds of carrots, from one pack of seeds each.” Some tools are obviously also required to get started – but nothing fancy. “The basic tools generally would be a fork, a spade, a rake, a hand trowel. “If you’re growing in a small raised bed in a garden, the tools you need would be minimal; the most important thing is access to water, either from a water butt or a hose, so you can water plants in the summer in the unlikely event that we get a few weeks without rain!” Michael points out that, even if you have some modest costs at the beginning, this is an investment – because you will get food which will displace your grocery spend. FROM SOIL TO TABLE Depending on what you grow, you could start enjoying the fruits of your labour in less than two months. “Salad leaves – lettuce and oriental greens and so on – from the day you sow the seed to the day you get to eat them, it’s about eight weeks. Some things are even quicker than that, like cress, which would be ready to eat in three to four weeks; radishes are ready in three to four weeks. “At the other end of the scale, you’ve got potatoes, for example. You’d sow them in midMarch to mid-April, and they’re ready to eat in July.” What’s important is not the amount of food you produce, but producing something of your own, says Michael. “Even with the smallest of spaces, you can have a really nice stock of salad leaves at your disposal all the time.” Get growing – you never know, you might catch the bug and, like Michael, never look back!
Get growing! Five tips for starting your growing journey
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Start small
It’s a life skill and can take some time to get good at, so start small and have a few successes, rather than start with a big allotment that can be a struggle to manage.
Start simple
Salad leaves and herbs – very easy to grow. Tomatoes – not so easy to grow. Focus on the easier things while you’re still learning.
Stick with what you like to eat
“I don’t like cauliflower,” admits Michael, “and I didn’t like it any more just because it was home grown.”
Raised beds
“They’re basically a wooden frame that you put down on your lawn and you can get started straight away with no digging. It’s a great way to start if you have a small garden.”
5
Don’t delay
Michael says: “People can get very afraid of all the Latin names for plants and so on, and I would always advise – just get stuck in, feel your way along with it. You may make mistakes, but keep going – enjoy it!”
24 March 2016 Irish Independent
Gluten free bread G
– without the compromise
allagher’s Bakery (www.gallaghersbakery.ie) is based in Ardara in Co Donegal, and has been baking tasty fresh bread and cakes since 1968. In 2012, however, they took up a new venture. The new brand is PureBred (www.purebred.ie), a range of award-winning, healthy, natural and delicious gluten free bread, rolls and cakes. This range has become hugely popular in Ireland, but it has also opened up significant markets in the UK, USA, Canada and Australia. The range includes White Farmhouse Loaf, Multigrain Farmhouse Loaf, White Sandwich Rolls, Wholegrain Sandwich Rolls, Chia Seed Loaf, Raisin Loaf, and the award-winning gluten free Pancakes, as well as a new Pancake Mix. In 2015 alone, the brand won six times at four different prestigious awards ceremonies. At the Bord Bia Food and Drink Industry Awards, Gallagher’s was the only company to pick up two awards, the Export Award and the Entrepreneurial
Award. Individual products also picked up awards last year. At the Blas na hEireann Irish Food Awards, the PureBred Mini Victoria Sponge won Gold in the Dietary Specific Other section of the Bread and Baked Goods category. Paul Valder, President of the Allergen Control Group, has said: “PureBred has unequivocally redefined quality in gluten free bakery.” Evidence from Cambridge Market Research has shown that, in the past, gluten free consumers would avoid gluten free bread at 95 per cent of mealtimes, due to the high fat and low fibre content of the offerings – as well as their perceived dry and stale taste. What makes PureBred stand out is that the products are benchmarked against the best “normal” bread and wheatbased bakery products. There is no compromise with non-gluten-free bread in terms of taste and texture – this is real bread, measured against the best in the business. The breads are also nutritionally balanced, with the lowest fat and highest fibre content in the gluten free market. Declan Gallagher, from Gallagher’s Bakery, says: “In 2012 we could see that the gluten free sector was not well served, and we knew that we could offer tastier, better quality products at more competitive prices. We therefore decided this was an opportunity, and since then we have worked hard at creating the range, developing the brand, and establishing that brand in several overseas markets, as well as in Ireland. “All the awards we have won recently just spur us on for even more success in the future. We look forward to serving our customers in 2016 by producing the breads, rolls, cakes, and other baked goods that they love, while Declan & Leonie Gallagher and Paul Diffney accepting the Irish Food and introducing new products to the Drink Exporter of the Year Award 2015 at the Export Industry Awards range.”
PureBred low fat, high fibre, gluten, wheat and dairy free Chia Seed Loaf
PureBred gluten and wheat free Lemon Muffin with delicious lemon coulis centre
Green
GOODNESS If you’re a vegan, vegetarian, lactose intolerant or simply looking to cut back on your dairy intake, avocados can satisfy many of your dietary and culinary needs, consultant dietician Gillian McConnell tells Clodagh Dooley
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vocados are rich in fibre, vitamin E, folic acid and heart healthy monounsaturated fats,” says Gillian, who owns two private dietetic Inside Out Nutrition clinics (www. insideoutnutrition.ie) based in South Dublin and Co Wicklow. “They help to improve the good cholesterol in the blood, heart health, are good for glowing skin and contain antioxidants to help develop a strong immune system. Generally speaking, they’re great for any diet but are particularly ideal for vegans, vegetarians or those trying to top up the polyunsaturated fat and they can be used in so many dishes. “However, although we know that they do provide a lot of health benefits, we need to be conscious that they are still high in fats and calories. I would recommend using about a quarter to half of an avocado per salad. If you want to use the rest of the avocado later, sprinkle it with some lemon or lime juice or brush with a little olive oil to prevent it from browning.” So what are some ways we can incorporate the green goodness of an avocado into our
MELON & AVOCADO SMOOTHIE A delightful concoction of green fruit plus milk substitute by Gillian
SERVING SIZE: 2 CALORIES: 320 TOTAL FAT: 11g SATURATED FAT: 1.5g PROTEIN: 13g DIETARY FIBRE: 5g INGREDIENTS:
1 ripe avocado 1 slice honeydew melon Juice from half lime 250ml milk alternative 125ml apple juice or white grape juice 1 tbsp honey
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METHOD:
1. Cut avocado in half, remove pit. 2. Scoop out flesh, place in blender. 3. Add remaining ingredients; blend well. 4. Serve cold. Holds well in the refrigerator up to 24 hours. If made ahead, stir gently before pouring into glasses.
Each serving provides: An excellent source of protein, fibre, vitamin C, riboflavin, folate, B12, pantothenic acid, calcium, phosphorus, potassium and iodine, and a good source of vitamin D, thiamine, B6, magnesium and zinc.
diets? “Avocados offer a very buttery and rich quality that complements many different types of food in the diet, so they’re a great alternative to spreads or a mayonnaise. Try it mashed up in a sandwich or a wrap with leftover chicken (or Quorn chicken), chopped lettuce and grilled peppers. “For lunch or main dishes, diced avocado adds colour to pasta, potato or tossed salads. Try grilled prawns, sliced avocado and mandarin orange segments over salad greens with an oil and vinegar dressing.” Gillian also says you should be open to using avocados in sweeter applications such as smoothies and desserts like avocado chocolate mousse. “Adding an avocado to a blueberry, melon or banana smoothie (see recipe below) will create a rich, creamy taste without any dairy. One way to incorporate the goodness of an avocado into a child’s diet is to mix it with a banana - this goes down really well with my own children. Whip half an avocado and one banana with a whisk or food processor and it will create a frothy mousse that still maintains a yellow colour, as opposed to green. As a little treat, you could also melt in some chocolate from time to time!”
MAKING DAIRY CHOICES
Not sure what milk substitute to use in your diet? Gillian compares the nutritional values of almond, soya and rice milk “It is essential that you consume enough calcium in your diet to prevent the breakdown of your bones,” says Gillian. “Adults between the ages of 18 and 50 should aim for 800mg of calcium per day. Leafy green veggies, nuts and dried fruit contain some calcium; however, your body does not efficiently absorb the nutrients as well as it does from dairy sources. For instance, you would need to consume two servings of broccoli or one serving of kale, or six of spinach to achieve the same amount of calcium found in one cup of milk! “If you’re cutting out milk-based products because you are a vegan or for particular health reasons like lactose intolerance, there are many dairy substitutes readily available to you on the shelf and you can consider the following, but always go for fortified options.”
SOYA MILK
“Soya milk is made from the bean extract of soybeans and comes in sweetened, unsweetened and flavoured varieties such as chocolate and vanilla. Dairy milk is a complete protein food, meaning that it contains all essential amino acids necessary for good health. Soya milk is the only vegetarian option with complete protein. It is also more readily absorbed than the other options, contains similar levels of calcium and vitamin D, and almost as much protein as milk (8 - 10 grams of protein per serving).”
ALMOND MILK
“Almond milk has become increasingly popular in recent times and is made of ground almonds, water and some with a little bit of sweetener. However, although it is high in vitamin E, it has much less protein, and unfortified versions lack vitamins, minerals and trace elements compared to dairy milk and soya milk.”
RICE MILK
“For those allergic to soya milk, rice milk is your best option. It is made from boiled rice, brown rice syrup and brown rice starch. It is high in carbohydrates and low in protein compared to dairy milk. “As it is quite thin and watery, rice milk is not especially well suited for use in cooking or baking. It is not naturally rich in calcium, so it is sensible to choose a variety that is fortified with this mineral if it is intended to replace cow’s milk. It’s worth noting if you have kids that rice milk isn’t suitable for infants and children under the age of five.”
24 March 2016 Irish Independent
Have your cake and eat it!
Whether you’re a coeliac or follow a gluten free diet by choice, Denise O’Callaghan of Denise’s Delicious Gluten Free Bakery tells Clodagh Dooley why being on a restricted diet doesn’t mean a restricted food experience
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wning a business had always been a lifelong dream for Denise O’Callaghan. Despite having a strong passion for home baking, which ran throughout generations of the O’Callaghan family, Denise began her career working in banking. However, following her father’s diagnosis with coeliac disease in 2007, she soon realised setting up her own baking company was her true calling. “When dad was diagnosed with coeliac disease, we found it difficult when starting out with baking treats that were gluten free,” Denise explains. “At a time when gluten free products weren’t as widely available or as tasty as they are today, I realised there may be a market for selling good gluten free products that tasted no different to regular treats. I developed the belief that although you were on a restricted diet, it really shouldn’t be a restricted lifestyle.” And so Denise’s Gluten Free Bakery (www. delicious.ie) was established and has won at the
Great Taste Awards over five consecutive years. “We’ve had people come to us looking for dairy free and yeast free recipes now as well as gluten free, so our range of ‘free from’ treats is extending,” says Denise. “It’s a challenge to bake without certain ingredients each time, but something we love doing.”
SWEETSECRETS
Denise’s customers often ask her to share the secrets behind her delicious recipes and she emphasises using the correct flour as one of the most important steps in gluten free baking. “Some people tell me that they used chestnut flour to make a chocolate torte and a sponge cake – the chocolate torte turned out brilliantly but the sponge was a disaster. No one flour sorts everything for gluten free products. If you’re making a chocolate torte which needs to be heavy and succulent, then use chestnut but that won’t work for a plain sponge you want to be light and fluffy. “Use a flour blend (see recipe below) as the basis for all gluten free baking. Also be aware that gluten free products tend to fall apart more easily than regular products so to prevent this, use a gum. “Nowadays there are many lovely gluten free products on the market which is a fantastic development,” says Denise. “Ireland has the highest number of coeliacs in Europe and a lot more restaurants are becoming mindful of that fact. Non-coeliacs also choose to eat gluten free products which means people are asking for them, which is great. Gluten free cakes and pastries are no longer viewed as something you simply have to make-do with, now people have more choice and eat gluten free products because they genuinely enjoy them.”
MOIST CHOCOLATE BROWNIES Makes 12
INGREDIENTS:
50g hazelnuts 600g cooked beetroot with natural juice drained off 125g Denise’s Delicious flour blend (see below) 1 teaspoon guar gum 1 teaspoon gluten free baking powder 100g cocoa powder 200g light muscovado sugar 200g golden syrup 6 large eggs ½ teaspoon salt Icing sugar for dusting
and beat together with an electric mixer on setting one until smooth. Stir into the beetroot and flour mixture. 6. Pour the mixture into the prepared tin and bake for 35 minutes until firm in the centre but still a little sticky. 7. Allow to cool fully before cutting into twelve squares and, if you like, dust with icing sugar.
METHOD:
1. Preheat the oven to Gas Mark 5/190°C/375°F. Line a 25cm x 30cm/10in x 12in Swiss roll tin with baking parchment. 2. Rub the hazelnuts to remove any loose skins then place them in a food processor until finely ground. Add the beetroot and whizz until it is a purée. Pour into a medium bowl. 3. In another bowl, sieve the flour, gum, baking powder and cocoa powder all together three times. This will allow the cocoa to blend properly with the flour and avoids lumps. 4. Add the flour mixture to the beetroot mixture. 5. Combine the sugar, syrup, eggs and salt
DENISE’S DELICIOUS FLOUR BLEND From her book ‘Recipes from my Gluten Free Bakery’. Makes approximately 850g (2lb) flour blend
250g rice flour 25g tapioca flour 275g potato flour 275g corn flour 13g teff flour
1 teaspoon gluten free baking powder 1 teaspoon guar gum
METHOD
Sieve all the ingredients into a bowl and mix well.
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24 March 2016 Irish Independent