Elderly onset coeliac disease

GLUTEN FREE PRAWN PHO MASON JARS

INGREDIENTS

1 tbsp Lee Kum Kee

Gluten Free Soy Sauce 1 tsp Lee Kum Kee Chilli Garlic Sauce 1 tsp fish sauce 60ml coconut milk 1 small nest of gluten free rice noodles (approximately 50g per person) cooked and drained 5 cooked king prawns 1 small courgette, spiralised 3 pcs broccoli florets par-cooked or frozen 2 tbsp frozen peas 1 Spring onion, thinly sliced

BROTH

250ml gluten free chicken broth

GARNISH

A few leaves of fresh coriander 1 Lime wedge

1. Add the first 4 ingredients to a mason jar, stir then add in the rest. Keep in the fridge. 2. At lunchtime, take the jar out of the fridge 20 minutes before you want to eat. Heat broth by tipping the broth in a mug and heat in a microwave till boiling (approximately 2-3 minutes). Pour hot broth into the mason jar, cover and leave for 5 mins. 3. Add garnish and enjoy directly from the jar or tip into a bowl. Yum!

____

Serves 1 Get ready to indulge, MAKE ME IN THIS BO X• guilt fr ! Introducing our new Raw Slice Mixes range, available in three café favourite flavours; Cacao Brownie, Zesty Lemon and Smooth Caramel. Packed full of healthy ingredients such as almonds and dates, each delicious mix is Gluten Free, Refined Sugar Free and 100% Plant Based, and at less than 200 calories per serve, they make the perfect guilt free treat. All you need is a couple of extra ingredients and a fridge freezer to set your slice – no baking is required.

NO BAKING REQUIRED

Enjoy!

Proudly supporting Coeliac Awareness Week. 6 – 12 June 2022

WORKOUT SMOOTHIE

INGREDIENTS

1 banana ½ cup of frozen fruit (blueberries and strawberries work best) 2 tbsp of nut butter 1 tbsp dehydrated vegetable powder 1 scoop of protein powder Squeeze of maple syrup 200ml of almond milk Sprinkle of LSA mix to top (optional)

This delicious and easy pre workout smoothie will boost your energy and aid in muscle building and help you achieve your training results. It’s dairy free, gluten free and plant based and is easy to have on the go. A good afternoon pick-me-up for active children as well. 1. Put all ingredients in a blender and whizz until completely smooth. If it’s a little thick, add a drop of chilled water and blitz again.

Pour into glasses and drink straight away. 2. Optional: sprinkle with LSA to top (LSA: ground linseed, sunflower and almond)

____

Serves 1.

WHEN HUNGER STRIKES, GET YOUR NATURE VALLEY™ PROTEIN BAR.

Nature Valley Gluten-Free Protein bars contain 20% of your daily protein needs. It’s a great on the go snack for your next adventure. AVAILABLE AT YOUR LOCAL SUPERMARKET.

CNZ Ambassador MORGAN McKenzie Moore achieves BLACK BELT glory!

N NOVEMBER

last year, I sat my black belt grading in Seido Karate. As any martial artist knows, you don’t just get handed a black belt – it’s a tough process that requires months of preparation. In my case, it was four months of training to prepare me for the grading which would be 3.5 hours, and finished with 40 fights. A daunting prospect to say the least!

Nutrition is a huge part (perhaps the most important part) of surviving this process, and while having coeliac disease can cause some hinderance, I managed to find what work best for me. Here is an example of what I ate...

My day always started with a smoothie (see page 35) – full of fruits, nut butters, vegetable powder, protein powder, and maple syrup. This was my sure-fire way to get moving in the morning. The natural sugars from the fruit were a great energy boost for my morning training sessions, which usually consisted of either cardio, HIIT or weight training.

Aside from being delicious and quick to make, another thing I found useful about having a smoothie for breakfast was that it’s easy to digest. This meant I could start exercising about 45 minutes after eating with no tummy troubles.

For lunch I had big meals – usually carb based on potatoes or rice, lots of beans for protein, and plenty of vegetables. The reason behind these big lunches was because I still had to train karate in the evening, and if I missed a meal, it would be about five times harder – physically and emotionally!

Dinner was a variety of meals, usually a bit smaller because I would arrive home later and sleeps also important. I find that if I eat too late, I’m kept up by my digestive system working away.

While this all seems like an unachievable healthy lifestyle, I would be remiss not to mention that I did eat plenty of gluten free cake and various treats between these meals. Especially because at the time I was testing new recipes, and tasting the products is the best part!

On top of that, four months without cake wouldn’t have been feasible, it’s just not who I am as a person. Besides, I was nourishing my body with good food – I have to nourish my soul (with cake) as well!

Reflecting on this time, I learnt that filling myself with good fuel was the most important thing I could do to take care of myself while training. Not only can you feel the effect physically on a day when you’ve had good meals – but also mentally. A coeliac diagnosis doesn’t have to get in the way of nutrition or big physical goals. In fact, you’ve already done the hard work on figuring out what definitely does not nourish your body! CL

____

Morgan is a gluten free recipe developed and creator of How to coeliac. She has a passion for food, comedy and living her best gluten free life.