Discover
ISSUE 9 | SUMMER 2014 | www.dsglutenfree.com
Tips on going away gluten free
Summer puddings Delicious desserts
Healthy eating Lower in fat but full of flavour recipes
Your Health The DS dietitian answers your queries
“I was diagnosed after being ill for 30 years”
Editor’s letter Hello beloved readers! The weather’s finally warming up and we’re getting geared up for the summer. This latest issue contains tips on going away gluten free and lower in fat recipes so you can slim down beforehand – ready to pile it all back on again! We’ve been very busy here at DS HQ, May was coeliac awareness week and amongst all the festivities we caught up with the Cumbrian Group Organiser, Jean Foster, read all about it on page 1O. As well as catching up with Jean we’re prepping for picnics and there’s now more places to buy DS-gluten free foods. All the best, The DS-gluten free team
Dates for your diary! We are attending the following gluten free events and hope to see you there.
Star letter We love hearing from our readers! Here’s just a few of our favourite letters. If you want to get in touch write to us at; Discover FREEPOST RRLC UHST GGBY, Dr. Schär UK, 442 Stockport Road, Warrington WA4 2GW. You can also email us at; contactus@dsglutenfree.com ‘An excellent magazine, most informative. I’ve been on a gluten free diet since 1966 and learned a lot’
Contents
Summer 2014
On the Cover! p18
Iris Henfry, West Midlands
‘I don’t know what I’d do without DS foods – please keep up what you’re doing – you’re great!’ Myra Rowlands, West Yorkshire
‘I loved the way you used your Yorkshire Puddings as the basis for the Chocolate Profiteroles tower. Genius!’
Tips on going away gluten free p14
Picnic Perfection p20
Susan Wilson, Isle of Wight
Food Fair Birmingham -2:30pm
July 11am tton, Saturday 12th Fields Way, Su ntre, Harvest Ce s eld Harvestfi 5TJ ingham, B75 Coldfield, Birm am-2:30pm September 11 Saturday 27th 2 9LN B9 l, ul lih n, So Billsmore Gree
13 Our Products to the Test
Our customers have their say on DS-gluten free foods
October cent, Saturday 18th ge, Park Cres Regional Colle gh ou or rb te Pe , PE1 4DZ Peterborough
2 Discover issue 9 summer
18 - 19 Summer Loving
We chat to Coeliac UK Group Organiser, Jean Foster
Food Fair
am October 10:30 Saturday 25th m 10:30am - 4p r be to Oc th Sunday 26 , Liverpool ck Do s ng Ki , n Centre BT Conventio P verpool, L3 4F Waterfront, Li
6 - 9 Recipes - Lower fat but full of flavour 10 - 12 True Life Stories
October Saturday 11th of reford, County He , ad Ro er Holm D 9U 4 , HR Herefordshire
North ee From Show Allergy and Fr - 4pm
16 - 17 Your Health
Just in time to slim down for summer
Fair Herefor d Food
Peterborough
4 - 5 News & Reviews
All the latest gluten and wheat free updates
Fair Solihull Food
14 - 15 Tips on Going away Gluten Free! We’d love to hear from you, write to us at; Discover, FREEPOST RRLC UHST GGBY, Dr. Schär UK, Units 1-2 Station Court, 442 Stockport Road, Warrington, WA4 2GW. You can also email us at; contactus@dsglutenfree.com
From booking your holiday to travelling by plane and checking into the hotel
Our dietitian Gemma answers your questions Delicious desserts which won’t compromise your waistline
20 Picnic Perfection
Gluten free food ideal for picnics
21 Wimbledon runner up champions gluten free
Did you know Sabine Lisicki is gluten sensitive?
22 - 23 Where to buy DS-gluten free foods Stockists table plus money off coupons!
Discover issue 9 summer 3
News & reviews What’s NEW in... Wholesome Seeded Loaves New to all large Tesco stores, our delicious Wholesome Seeded Loaves have a unique sourdough recipe which combines innovative ingredients such as millet and quinoa to create a tasty nutritious loaf! Also available in Morrisons and The Co-operative stores. Formerly named Fresher for Longer, the loaf has a 40 day shelf life but contains no artificial preservatives unlike some other gluten free breads. To find out more about this loaf and the nutritional qualities of ancient grains such as millet and quinoa turn to page 21.
News & reviews Taking the biscuit! We’re pleased to announce that our Bourbon Biscuits which were crowned ‘Highly Commeneded’ at the Free From Food Awards this year. The tea-time classics recently underwent a recipe improvement to make them even more delicious and closer to the gluten containing equivalents you might remember. Our Bourbon Biscuits come in handy portion packs, perfect for lunch boxes and handbags.
An update from our sister brand, Glutafin, available for our readers entitled to gluten free foods on prescription. Glutafin Fibre Pasta, the latest addition to our Italian family We’re always on a mission to bring you great tasting, quality food. That’s why we’ve added new Fibre Fusilli, PIP code 386-2646 and Fibre Spaghetti, PIP code 386-2653 to our range. Glutafin pasta comes in all shapes and sizes and are gluten, wheat and lactose free. We have the widest range of pasta available on prescription and offer many recipes that will inspire that all important lunch or evening meal. All you have to do is sit back and enjoy. For more information on our product range please visit the Glutafin website www.glutafin.co.uk
Bontà d’Italia Pizzas As experts in gluten free foods, we want to put real Italian pizza back on your menu. That’s why we created Bontà d’ Italia, which simply means ‘The Goodness of Italy’. We only use the very best Italian ingredients such as freshly picked basil, sun-ripened tomatoes and extra virgin olive oil, we then stone-bake our pizzas in a traditional brick oven to give you a classic taste of Italy. The Bontà d’Italia Pizzas come in two flavours, Margherita and Salami, and are also available in selected Tesco, Morrisons and Booths stores.
Quiche Lorraine A British classic perfect for parties, picnics and light lunches. Each pack contains two gluten and wheat free single serve quiches, filled with delicious smoky bacon and cheese set in a shortcrust pastry case. Also available in Asda, Tesco, Waitrose, Booths and Ocado.com.
Try our new larger, softer, thinner Pizza Bases!
Apple Crumble A tangy apple filling with a hint of cinnamon topped with a crunchy gluten and wheat free crumble. Each pack contains two single serve portions, bake in the oven for a delicious after dinner-dessert, serve with cream or custard.
DS-gluten free frozen favourites delivered direct to your door! The Bontà d’Italia Pizzas and Quiche Lorraine are now available to order online from Ocado.com
4 Discover issue 9 summer
Judges comments were: Really nice crunch, good and chocolatey – great approximation of the real thing.’ ‘Excellent that it is gluten, egg and nut free... Really good looking biscuit.’
Available from Asda, Morrisons and dsglutenfree.com. Look out for the improved recipe flash on pack from September onwards.
Our Bourbon Biscuits are available in selected Asda, Tesco, Morrisons, Waitrose and The Co-operative stores, also online at dsglutenfree.com/onlineshop.
Discover issue 9 summer 5
Recipes...
Lower in Fat But Full of Flavour
Yes readers, it’s that time of year again where we must squeeze into swimsuits, suck in our stomachs and say no to fatty dishes in the hope of looking our best at summer time. Here at DS HQ we’re sick of snacking on fruit and carrots and wanted to concoct some delicious dishes which were lower in fat but full of flavour!
TIP: Slash fat and calories by swapping cream, and mayonnaise for low-fat yogurt. It’s naturally thick and creamy, and holds up well in cooked dishes.
Fish & Chips A traditional British favourite, this low fat, homemade recipe is just as tasty as your local chippy!
Makes: 4 Preparation time: 15 minutes Cooking time: 35 minutes Oven temperature: 200°C/180°C Fan/Gas Mark 6
Ingredients 75g dried Breadcrumbs from the DS-gluten free Wholesome Seeded Loaf 4 x 150g Cod Fillets Juice of 1 Lemon Salt and ground Black Pepper 900g Maris Piper or King Edward Potatoes (peeled) 4 x Sprays of Low Calorie Cooking Spray (Fry Light) 4 tbsp. Freshly chopped Parsley 1 Medium Egg
Method 1. Preheat the oven to 200°C/180°C Fan/Gas Mark 6. Place the cod fillets in a bowl, sprinkle over the lemon juice and season well. Leave to marinate in the fridge for an hour. 2. Meanwhile, cut the peeled potatoes into thick chips. Bring a pan of water to the boil and cook the chips for 5 minutes. Drain and dry on kitchen paper. Transfer to a non-stick baking sheet, spray with low calorie cooking spray, season well. Remove and cover. 3. Mix together the breadcrumbs, parsley and seasoning to taste. Lightly beat the egg and place in a bowl. Dip each cod fillet into the egg mixture and then into the breadcrumbs mixture to coat evenly and place on a baking sheet sprayed with low calorie cooking spray. 4. Place the chips in the oven and cook for 10 minutes. Add the fish and cook for a further 15-20 minutes. 5. Garnish with lemon wedge and fresh parsley sprig. Per 100g Energy (kcal) Fat (g) Saturated fat (g) Carbohydrates (g) Sugar (g) Fibre (g) Protein (g) Sodium (g)
92 1.4 0.3 10.7 0.5 1.1 8.5 0.1
A quick and easy gluten and wheat free pasta dish using pine nuts which contain good fats to protect your heart and support overall health. Serves: 2 Preperation time: 10 minutes Cooking time: 10 minutes
Ingredients 140g Glutafin Fibre Fusilli PIP Code 386-2646 125g Baby Courgettes 1/2 Lemon for juice and zest 2 tbsp 0% Greek Yogurt 25g Pine Nuts 1 tbsp Fresh torn Basil 2 x Sprays of Low Calorie Cooking Spray (Fry Light) Freshly ground Black Pepper
Method 1. Slice the courgettes vertically into 3-4 pieces. Heat a griddle pan adding 2 sprays of fry light and fry the courgettes for 5-8 mins or until slightly scorched. 2. Remove the courgettes from the griddle pan and allow to cool. 3. Cook the Fusilli Pasta in plenty of boiling, lightly salted water with a dash of olive oil for about 9 minutes. 4. Drain pasta and rinse through with cold water. 5. Cut the courgettes in half horizontally then combine with the pasta, lemon, yogurt, pine nuts and torn basil. 6. Serve topped with freshly ground black pepper.
Per serving
Low fat, low saturated fat, low salt
6 Discover issue 9 summer
Courgette & Pine Nut Pasta
334 5.2 1.1 39.1 1.8 3.8 31.1 0.5
Per 100g Energy (kcal) Fat (g) Saturated fat (g) Carbohydrates (g) Sugar (g) Fibre (g) Protein (g) Sodium (g)
156 4.3 0.5 24.0 1.0 0.8 4.1 <0.01
Per serving
345 9.6 1.1 53.0 2.3 1.7 9.0 <0.01
Low fat, low saturated fat, low sugar, low salt
Discover issue 9 summer 7
Thai Style Turkey Burgers
Caramelised Onion, Asparagus & Salmon Tart
TIP: Use herbs and spices to flavour your food instead of calorific sauces!
TIP! Burgers can be frozen before cooking for up to 1 month. Freeze burgers separately to ensure they do not stick together. Defrost before use.
Using turkey mince to make burgers is a healthier option. This gluten free recipe has a lovely zingy lime flavour with a ginger and chilli kick, something a bit different for the BBQ. Using slightly stale bread is ideal for this recipe to absorb the moisture for a juicy burger! Serves: 4 Preparation time: 10 minutes Cooking time: 20 - 25 minutes
Ingredients 4 Frozen DS-gluten free White Rolls, sliced in half 1½ Slices of DS-gluten free Wholesome White Sliced loaf, made into breadcrumbs 500g Lean Turkey Mince 2-3 Thinly sliced Spring Onions ½ tsp chopped Chilli Flakes, or 1 small Fresh Red Chilli, deseeded and finely diced 1 Lime, zest and juice 2 Crushed Garlic Cloves 2.5cm (1 inch) Fresh peeled and grated Ginger 2 tbsp. Fresh chopped Coriander 1 tsp. Gluten free Soy Sauce (optional) 1 tbsp. Sesame Oil 1 Medium Egg, beaten Cornflour for dusting 1 x spray of Low Calorie Cooking Spray (Fry Light) 8 slices of Tomato 12 Slices Cucumber Lettuce
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Method 1. In a large bowl mix together the breadcrumbs, turkey mince, spring onions, chilli, lime zest, garlic, ginger and coriander until all the ingredients are blended together. 2. Add the lime juice, soy sauce (optional), sesame oil and egg and bind together with a fork. 3. Shape the mixture into 4 thick burgers, either in a burger press or by pressing firmly into balls and flattening with your hands, toss in the cornflour. 4. To cook, either place on a heated greased griddle or frying pan using the cooking spray or on the BBQ. Cook for 10-12 minutes per side or until cooked through in the centre. 5. Serve sandwiched on DS-gluten free White Rolls with tomato, cucumber and lettuce. TIP: Grill, boil, steam, poach, slow-cook or microwave foods instead of frying them! If you do fry use 1 calorie cooking spray. “Frylight” offer a range available in most major supermarkets. Per 100g Energy (kcal) Fat (g) Saturated fat (g) Carbohydrates (g) Sugar (g) Fibre (g) Protein (g) Sodium (g)
122 3.0 0.7 12.3 1.3 1.4 10.8 0.7
Per serving
359 8.8 2.0 36.4 3.8 4.1 31.7 2.1
Low Fat, low saturated fat, low sugar
Rich, creamy but not calorific! Switch crème fraiche for quark, a fresh dairy product which is high in protein and low in fat. Makes: 8 slices Preparation time: 15 minutes Cooking time: 25 - 30 minutes
Ingredients 1 x 200g of defrosted DS-gluten free Shortcrust Pastry 2 tsp Olive Oil 1 tbsp Balsamic Vinegar 1 Medium Red Onion, peeled, cut in half and thinly sliced 75g Smoked Salmon, cut into slithers 75g Asparagus, par cooked 2 Large Eggs, beaten 150ml (1/4 pint) Skimmed Milk, 75g Quark 15g Parmesan cheese, grated Cracked Black Pepper Cornflour for dusting
Method 1. Preheat oven to 190°C/170°C Fan/Gas Mark 5. 2. Place the pastry onto a surface dusted with cornflour and knead for 1 minute. 3. Roll out the pastry to fit a 20cm (8 inch) flan dish. Chill the pastry in the fridge while you prepare the other ingredients. 4. Heat the oil and balsamic vinegar in a frying pan
until hot, add the onion and cook for 5 minutes, stirring occasionally until the onion is soft. Remove pastry dish from refrigerator and place the pan contents into the pastry case along with the smoked salmon slithers and par cooked asparagus spears. 5. Mix together the remaining ingredients apart from the cheese and pour into the pastry case. Sprinkle the cheese on top of the mixture. 6. Place the tart on a baking sheet and bake in a preheated oven for 25-30 minutes until the tart is set and starting to brown. 7. Leave in the dish for 10 minutes to cool slightly before serving. Per 100g Energy (kcal) Fat (g) Saturated fat (g) Carbohydrates (g) Sugar (g) Fibre (g) Protein (g) Sodium (g)
170 8.8 3.5 15.41 2.4 0.4 7.3 0.6
Per serving
264 13.6 5.4 23.9 3.8 0.6 11.3 1.0
Low sugar, low salt
For more delicious recipes please visit www.dsglutenfree.com
or call our friendly Careline on
0800 954 1981
Discover issue 9 summer 9
Can you tell us a bit about yourself and your gluten free journey? I was diagnosed with coeliac disease 15 years ago but this was after being ill for 30 years. My only symptom was anaemia and I’d never associated my condition with food. It got to a point where I was 7 ½ stone and I looked and felt dreadful. Nothing was showing up on the blood tests so I started to think it was cancer or something more serious. When I’d finally been diagnosed with coeliac disease I was so relieved because I’d had no energy for years and been taking iron supplements and vitamins. My medical record before the diagnosis was embarrassing because I was constantly ill. After the diagnosis I was thinking I can’t spell it, (coeliac) I can’t pronounce it and I was terrified of eating anything! Then I joined Coeliac UK and they sent me the book (Food & Drink Directory) and then I knew what I could eat so when the doctor asked me how it was going I said that it wasn’t that bad actually! Then I received an invitation to a group meeting and I couldn‘t believe how many people were there, it was so nice to see I wasn’t the only coeliac. This was when I met my predecessor, the previous Group Organiser, and lots of other new friends. I was so grateful for someone to talk to and we were all in the same boat so it was lovely getting to know everybody. After some time, the previous Group Organiser asked if I’d be interested in the position and my husband Peter and I have been running it ever since.
12th-18th May marked Coeliac Awareness Week! Coeliacs and gluten free followers all over the country dedicated their time to promoting a gluten free diet.
10 Discover issue 9 summer
DS-gluten free felt it would be only right to interview one of the pro-active awareness raisers and who better than Jean Foster, who is the North East & West Cumbrian Group Organiser and plays a vital role in the Clinical Commissioning Group for her area. Jean is also a proclaimed Coeliac Lifestyle Advisor for newly diagnosed patients. We caught up with Jean to ask her all about her duties as a Group Organiser.
rest of the committee also do various jobs so we work together as a great team. We also have regular volunteers who help out setting up at venues and several people who assist on the day of the food fair which would not run smoothly without them!
As a Group Organiser we know that you raise awareness of coeliac disease all year round, what other ways do you promote the condition? At events we are always raising awareness; we always have a small stand at coeliac events with displays for people. Coeliac UK HQ are always really helpful, if we ever need any information to take to a coffee morning etc. they are always happy to oblige. Cumbria Link (The Cumbria-Run Community) also invites us along if they do any events surrounding coeliac disease or osteoporosis (a related condition). Similarly, if we do any events we invite the team from the Osteoporosis Society. We take with us our information table and offer advice and support to people who attend. The local hospital has also invited us to have a permanent table there
If you are interested in becoming a member of Coeliac UK, contact them on 0845 305 2060 or visit their website at www.coeliac.org.uk. Memberships are open to people diagnosed with coeliac disease, seeking a diagnosis, supporting a friend or a relative, or trying to find out more about the gluten free diet.
Could you tell the readers exactly what your role is as a Group Organiser? The role of a Group Organiser is to offer support for people with coeliac disease, in their designated (local) area. I arrange meetings for the group where we swap information, advice and gluten free recipes. I also organise coffee mornings, bingo nights, suppers, cookery demonstrations, taste testing events as well as an annual food fair, but I don’t do it alone. We have a committee of 6 with a lady that organises the Christmas event and a secretary who deals with our admin. There are also two sisters who are both coeliac and they produce and edit our regular newsletter which is a huge help. The
for people who have recently been diagnosed with coeliac disease or come in for check-ups.
As well as speaking to newly diagnosed patients at events we know that you’re also a Coeliac Lifestyle Advisor, could you tell the readers a bit more about this? Well, that was actually suggested by Dr Chaudhri, we’d recommended him for GP of the year award and we were so pleased when he won it! We were down in London and he just said that he might have a job for me if I was interested. Basically, when you’re a newly diagnosed coeliac patient it could take over 6
Discover issue 9 summer 11
weeks before you speak to a dietitian who explains the condition in more detail and gives you advice on what to eat and how to manage your gluten free diet. In that time, as many coeliacs know, you’re really confused and reluctant to eat anything and feel quite isolated. As a Coeliac Lifestyle Advisor, the GP or the Dietitian gets in touch with me and I arrange a home visit with the newly diagnosed coeliac. I then visit the patient with some information and gluten free samples and just try and get them started. I explain all about the availability of gluten free foods, where to buy them from, safe places to eat out for people with coeliac disease and all about Coeliac UK. It can be really hard when people are first diagnosed with coeliac disease so it just means that the information I provide can get them back on their feet and they can start to take control of their gluten free diet.
As a long term diagnosed coeliac, are there any specific gluten free products you would recommend? I’ve always liked DS products, I’m happy to try the new things that become available but I always come back to DS. I’m on slimming world at the minute and have the Crispbreads of a morning and the Ciabatta Rolls are also a healthy B choice.
Mainly about how to get hold of gluten free foods and how to go about ordering gluten free food on prescription. It can be a really cloudy area but thankfully, in Cumbria, we now have what’s called the pharmacy led prescribing scheme. This scheme is great because it gives people more control over what they order and people don’t have to book an appointment with their GP every time to amend their prescription. I think prior to the scheme, coeliacs felt guilty about ordering gluten free food and felt that they were being a nuisance to their doctors. Now, when people are diagnosed with coeliac disease the GP provides the patient with a registration form for gluten free food on prescription. The patient can take that form into a pharmacy of their choice and order gluten free food within their unit allowance each month. We’re really pleased because the new process has proven to actually save money. It just gives coeliacs a choice over what they can order without feeling that they are being a burden to their GP. Our sister brand, Glutafin, offers a range of gluten free food available to order at your pharmacy, they also have an online guide to ordering food on prescription and the recommended unit allowance. To find out more visit their website; www.glutafin.co.uk.
12 Discover issue 9 summer
TO TH E TEST
KI RSTEN
KATE
I found the bread to have quite a strong smell and taste, it’s light and looks like normal bread. I’d use it for sandwiches or toast it.
Soft, mild and malty. But what surpised me was it tastes really nice! I am used to making do with bad bread or rolls that only taste great warmed in the oven, this is great straight from the pack.
Moist and tasty with a real nutty flavour. Tastes like proper bread and you don’t have to toast it first!
The rolls are nice and fresh and looked normal!
The rolls are long life and strong enough to dunk in soup. A malty taste, I’d eat the rolls with stew or soup.
A really good texture and very tasty straight from the oven or warmed up from frozen in the microwave.
Shortcrust Pastry RRP £2.50
Good quality pastry and value for money. It’s nice to use and it didn’t dry out or go flaky.
I would buy this product again. Pastry is very hard to make from scratch so the fact you did it for us is the best thing about it. It is powdery but good to make things you can’t buy, like eccles cakes.
Fantastic pastry. Brilliant to roll out and it’s very versatile. I made an apple and almond pie with it and was so pleased I took a photo.
Bontà d’Italia Margherita Pizza RRP £2.99
Nice. Gluten free bases usually dry out but this one didn’t. It’s a large pizza as well so good value for money.
A quick and easy option or for a meal when friends are having pizza. It’s also versatile, you can use any topping you desire and the base is nice and thin yet strong.
Tastes like a real pizza - not heavey, spongy or like carboard. It has a great authentic Italian taste too.
Wholesome Seeded Sliced Loaf RRP £2.49
Finally, Jean what is your favourite part of being a Coeliac UK Group Organiser? My favourite part of the job is organising events to bring coeliacs together as I think it’s a great opportunity to exchange information on recipes and products etc. I love attending the food fairs, it’s a good opportunity to meet the gluten free suppliers and it’s a great time to try before you buy and taste all of the products. We don’t need to ask “is it gluten free?” as we know it’s safe as only gluten free traders attend! Our annual food fair at Penrith is always really successful, last year we had over 1100 visitors so it’s fantastic to see such a good turnout.
A crucial part of the product development process is inviting our consumer taste panel club to the DS offices, it’s there that we all gather round to make sure products meet our customers’ seal of approval. Here’s what Joanne, Kirsten and Kate had to say...
JOAN N E
Both our White Ciabatta Rolls and Crispbreads are low in fat and our DS-gluten free Rice Cakes are also a great low calorie snacking choice!
If you are waiting to see a Dietitian and need some advice in the meantime, DS has a team of dedicated, trained dietitians who are on hand should you need any help. Contact us on 0800 954 1981.
I can imagine newly diagnosed patients are very grateful to have someone to talk to, what are the common questions you’re asked?
Our products
Here at DS, all of our gluten and wheat free foods have been expertly made for you.
Brown Ciabatta Rolls RRP £2
Online
DS attend Coeliac UK food fairs across the UK and offer free samples, coupons and one to one advice. See page 2 for the full calendar of events. DS-gluten free would like to thank Jean for taking the time to talk to us about her role as a Coeliac UK Group Organiser and we wish her all the best for the future. If you have any comments on this interview or would like to share your story email contactus@dsglutenfree.com or you could write to us at; Discover True Life Stories, Freepost RRLC UHST GGBY, Dr. Schär UK, Units 1-2 Station Court, 442 Stockport Road, Warrington, WA4 2GW.
Discover issue 9 summer 13
Travelling by plane:
Tips for going away
At the time of the booking try to arrange a gluten free meal, if you explain to your travel company your situation they should do their best to accommodate special dietary requirements. Always remember to double check on the day of the departure that your gluten free meal is still on the menu! You can do this with the check in staff.
gluten free
You’re counting down the days all year, purchasing clothes that will only be worn once to then suffer severe depression when you’re back on British soil... yes you guessed correctly, it’s holiday time!
These handy tips for going away gluten free should help alleviate the pressure of planning a holiday which will be suitable for you or your gluten free family member. Remember the world is your oyster and oysters are gluten free! For the majority of people who are gluten free and going abroad there are so many things to consider; “How much gluten free food can I put in my suitcase?”, “Will the bargain all inclusive deal I’ve booked cater for a gluten free diet?”, “Will there be an embarrassing scene at the airport when the sniffer dogs catch me with a gluten free loaf in my hand luggage?” Not to worry, we hope to answer a few of the standard questions about going away gluten free...
If you’re more inclined to a life of luxury, research hotels which can cater for a gluten free diet. When you’re booking your holiday ask the travel agents if they know of any hotels that have managed a gluten free diet before, this may influence your destination decision! Ask if the hotel can offer a room with a mini-fridge and/ or microwave. There might be a nominal charge for these two appliances, but having them might allow you to prepare simple meals as needed or store snacks. If it’s a B&B the simplest solution is to take a loaf with a longer shelf life (try our DS Wholesome Loaf which you can eat straight out of the pack) and some toasting bags, so that you can use a regular toaster to make toast.
If for some reason you cannot order a gluten free meal for your flight don’t worry. Either eat before you head out to the airport or bring some homemade sandwiches for the departure lounge. DS have a range of loaves and rolls or if you have more of a sweet tooth pack some of our gluten and wheat free biscuits which are portion packed, ideal to pop in your hand luggage. See page 22 for stockist details. Dried fruit & nuts are good naturally gluten free snacks. Again, if you haven’t been able to arrange a gluten free meal for the flight don’t be tempted by any of the food. Even if what’s on offer appears to be gluten free it probably hasn’t been prepared in a gluten free environment and no one wants to suffer a glutening on an 8 hour flight with 300 other passengers!
Self-catering:
Usually the easiest option, you can make sure everything is prepared in a gluten free environment to your liking. Take the essentials with you, but buy the rest when you get there using Glutenfreeroads.com to find local supermarkets nearby. Our sister brand Schär is widely available across most of Europe and North America. Once again check with your tour operator or airline at the time of booking to check your allowance so you know how much luggage you can take, you can never guarantee every airline is the same.
14 Discover issue 9 summer
Staying in hotels gluten free:
Glutenfreeroads.com is a great website with over 40,000 gluten free outlets world wide! Simply enter a route that interests you and like magic the gluten free points will appear on the map! They are labelled so that you can see immediately whether a point is a supermarket, hotel or even a pizzeria. You can plan a route from A-B and see the gluten free stops along the way. In the section ‘Travel gluten free’ you can download restaurant cards in over 20 foreign languages! Glutenfree Roads now has a handy app so you can search for locations on the move. Visit www.glutenfreeroads.com for more information.
Finally readers, remember to check food labels just as you would at home, allergens should clearly be listed. Now hopefully all that’s left to do is look forward to your holiday!
Bon voyage! DS Discover issue 9 summer 15
Your health
Do you have a question about following a gluten free diet? DS-gluten free’s in-house Dietitian, Gemma Critchley, is highly trained to answer your queries!
Q
My daughter does not eat bread and I am struggling with her school dinners, do you have any other suggestions?
A
The best thing for you to do would be to arrange to speak with the catering manager and kitchen staff at your daughter’s school to see whether they are able to provide gluten free meals and determine their level of knowledge on gluten contamination etc. Coeliac UK has a letter that you can send to your school to request such a meeting and advice about what information might be useful to send. Contact them on 0845 305 2060 or visit www.coeliac.org uk/document-library/196-letter-to-your-childs-school/ . We have lots of other great recipes on the DS website and a free personalised meal planner. Dinnertime suggestions include; Jacket potato Add cheese, tuna or gluten free baked beans (ensure catering staff are aware not all baked beans are gluten free) Rice dishes Such as stir-fries (providing the sauces used do not contain gluten as an ingredient) Hot or cold Gluten free pasta dishes Pasta salad, or spaghetti with meat sauce Roast meat Any roasted meat with boiled potatoes and vegetables. Fish (not battered) with boiled potatoes and vegetables – ensure any additional sauces are gluten free Mashed potato Serve with gluten free sausages/mince and vegetables DS-gluten free Crispbreads or Rice Cakes Topped with cream cheese/ham/chicken/tomatoes Homemade potato salad
16 Discover issue 9 summer
Q
I’ve read that a gluten free diet can be lacking in fibre, is this true?
A
Studies have shown that people following a gluten free diet can have a low intake of fibre. However, this is also reflected in the general population as a whole. Reading food labels is a really useful way to choose high fibre foods, look for foods containing over 3g per 100g for a source of fibre and over 6g for high fibre. If you want to add extra fibre to your diet while staying gluten free, you can include things like gluten free oats/oat bran (if tolerated), sprinkling a teaspoon of psyllium husk onto your breakfast or adding seeds like linseeds (flaxseed) or sunflower seeds to salads and pastas. Using beans, lentils and legumes, wholegrain cereals like brown rice, buckwheat or quinoa can also help add extra fibre into your diet during other meals of the day. There are also gluten free foods available which are high in fibre such as the DS-gluten free Wholesome Loaves, Ciabatta Rolls and High Fibre Crackers, see page 22 for stockists.
Q
As a coeliac I’m worried about developing osteoporosis, is there a way of reducing the risk for later life?
A
Osteoporosis is the thinning of bones which makes them more fragile and prone to breaking following a small fall or bump. Unfortunately, there is an increased risk of developing osteoporosis in those who have coeliac disease due to a deficiency in calcium, the mineral required to help maintain strong, healthy bones. Osteoporosis usually causes no symptoms at first so if you are at all worried book an appointment with your GP, they can then arrange for you to have a DEXA scan to assess your bone density. An easy way to increase your level of calcium is to include calcium-rich foods in a well-balanced diet such as:
Q
I work 12 hour shifts (days and nights) and find it really hard to ensure my meals are gluten free while working. Please could you give me some suggestions?
A
Breakfast Take some gluten free bread with you to work to make toast. Most work places have a toaster but be sure to take some toaster bags to avoid cross contamination. Smoothies made with semiskimmed milk and fresh/frozen fruit (e.g. banana, berries). Lunch/Dinner When making your evening meal, make a larger batch (e.g. curry, pasta etc.) and portion extra servings that you can freeze/refrigerate and take to work if you have a microwave available to reheat. Leftover roasted chicken Add pieces to a salad or make a delicious roast chicken salad sandwich with gluten free bread. Baked potato Great gluten free toppings are tuna, cheese, baked beans or left over home made chilli. If you have access to a microwave at work this will take around 10 minutes, remember to pierce the potato skin. Cold gluten free pasta salad add peppers, tomatoes, feta, basil and a drizzle of olive oil. Snacks • Fresh or canned fruit for snacks. • Vegetable sticks with dips • DS-gluten free portion packed biscuits • Small pots of yoghurt (check labels/Coeliac UK for suitable brands). • Gluten free fruit and nut bars or muesli bars. • Rice cakes or gluten free crackers with cheese/dip (e.g. DS-gluten free Herb and Onion Crackers). • Celery and peanut butter
• Dairy products (try to aim for lower fat versions) • Tinned fish • Dark green leafy vegetables • Pulses (e.g. red kidney beans, baked beans) • Calcium fortified gluten free products
If you have a question for Gemma write to us at; Discover Your Health, FREEPOST RRLC UHST GGBY, Dr. Schär UK, 442 Stockport Road, Warrington WA4 2GW. You could also email us at; contactus@dsglutenfree.com
Discover issue 9 summer 17
Summer desserts bursting with fruity flavours
Mini Summer Puddings
Key Lime Pie Per 100g Energy (kcal) Fat (g) Saturated fat (g) Carbohydrates (g) Sugar (g) Fibre (g) Protein (g) Sodium (g)
256 12.1 4.3 29.1 11.0 0.4 8.0 0.1
Per serving
346 16.3 5.8 39.2 14.9 0.5 10.7 0.2
Low salt
This traditional British pud is packed with juicy summer berries and much easier to make than it looks! Makes: 2 small puddings Preparation time: 15 minutes Chilling time: 6-8 hours or overnight You will need 2 mini pudding basins either metal or plastic
Ingredients 5 - 6 Slices of DS-gluten free Wholesome White Sliced Loaf 225g Frozen or Fresh Summer Fruits, defrosted if necessary 35g Caster sugar Extra fruit to decorate (optional) Per 100g Energy (kcal) Fat (g) Saturated fat (g) Carbohydrates (g) Sugar (g) Fibre (g) Protein (g) Sodium (g)
168 2.0 0.4 33.9 10.6 4.8 2.3 0.2
Per serving
Low fat, low saturated fat, low salt
18 Discover issue 9 summer
497 5.8 1.2 100.0 31.1 14.1 6.8 0.7
Method 1. Line the 2 pudding basins with cling film and allow it to overflow the edges. 2. In a medium saucepan heat the fruit and sugar, gently simmer for 4 – 5 minutes. 3. Prepare the bread casing – Cut a base and top circle from 3 slices of the bread, using the basins as a template. Remove crusts from the other slices and cut into fingers. Place the small disc in the base of the basin and line around the fingers of bread, cut fingers to fit if necessary. 4. Reserve 2 tablespoons of juice from the cooked fruit, divide the cooked fruit between the bread lined basins, place the final large disc of bread on the top and gently press down. Lap over the cling film that draped the basin sides and top with a saucer and a heavy disc or weight. 5. Refrigerate overnight if possible. 6. Turn the little puddings out onto a plate, drizzle with the reserved juice in patches that may not have turned red, decorate with extra fruit. Add a sprig of mint for decoration.
Using quark instead of cream cheese in this recipe reduces the total fat content in this recipe by a whopping 52% compared to a standard gluten containing supermarket version! Serves: 6 Preparation time: 15 minutes Cooking time: 1 hour Chilling time: 1 hour Oven temperature: 160°C/140°C Fan/Gas Mark 3
Ingredients 200g DS-gluten free Rich Tea Biscuits 100g Light Olive Oil Spread 15g Chopped Pistachio Nuts 3 Egg Yolks 3 Limes, zest and juiced 350g Natural Quark 50g Caster Sugar 75g Anchor Low Fat Whipping Cream Reserve some slithers of lime zest for decoration
Method 1. Preheat the oven to 160°C/140°C Fan/Gas Mark 3. 2. Whiz the biscuits in a food processor until they resemble fine breadcrumbs. Alternatively, put them in a plastic bag and crush with a rolling pin. Melt the spread in a bowl or small pan and then add the biscuit crumbs, stir well. 3. Press the biscuit mixture into a 20cm (8 inch) greased pie or flan dish and even out with the back of a spoon on the base and sides. 4. Place in the oven for 15 minutes, remove and allow to cool. Reduce oven to 150°C/130°C/ Gas Mark 2. 5. Place egg yolks, lime juice and zest, quark and caster sugar into a medium bowl, whisk until all the ingredients are blended. Pour into the biscuit lined flan dish, return to the oven for 35-40 minutes until firm but with slight movement in the centre. Leave to cool for at least 1 hour. The taste improves left longer. 6. When ready to serve, spray with whipped cream and decorate in the centre with the lime zest slithers.
Discover issue 9 summer 19
Picnic Perfection
Wimbledon runner up
champions gluten free
For years stomach pains, nausea and poor concentration plagued 2013 Wimbledon runner up, Sabine Lisicki’s sporting performance. Unsure of what the problem was, Sabine tried to accept the status of her health until she collapsed on court during the 2011 French Open.
Summer is upon us! If the suitcase is staying in the attic this year and you’re holidaying at home here in glorious Britain you’re in luck, as this summer is apparently set to be a scorcher! We can always live in hope! Let’s pack up a picnic and keep our fingers crossed! Don’t forget the key ingredients from DS-gluten free. Turn to page 22 for all our stockist information.
The Quiche Lorraine tastes just as delicious cold as they do hot from the oven!
Warning! You may not want to share our Sausage Rolls
Scrummy sandwiches using the Wholesome Loaf or the Ciabatta Rolls
Crunchy Herb & Onion or High Fibre Crackers piled with your favourite topping! Or if you’re more of a sweet tooth be sure to pack our portion packed biscuits
Wimbledon is in full swing and tennis players across the country are preparing their strongest forehand to make their mark in this year’s tournament.
Sabine advises: “Following a gluten free diet is the only way to manage Gluten Sensitivity so it can be overwhelming cutting a whole food group out of your diet. The DS-gluten free range offers lots of delicious and nutritional gluten free food alternatives making it easy to avoid gluten.”
“Collapsing on court was a real low point,” comments Sabine. “I had no idea what could have made me feel so weak but since I started following a gluten free If you would like any more information on diet I have really noticed a difference in Gluten Sensitivity visit dsglutenfree.com the quality of my tennis. Not only do I *Rostami, K et al. Non-coeliac gluten sensitivity. British Medical Journal. 2012: 1-2. DOI: 10.1136/ feel stronger and healthier, I have a lot bmj.e7982. Available at: more stamina and I am more determined http://www.bmj.com/highwire/filestream/617837/ field_highwire_article_pdf/0/bmj.e7982 than ever to play well.”
What’s good about Ancient Grains? Our recipe developers here at DS-gluten free couldn’t be prouder of our Wholesome White and Seeded Loaves. Both loaves combine a unique sourdough recipe with innovative ingredients such as millet and quinoa to create a flavoursome loaf with a high nutritional value. Our sister brand, Glutafin, also has a fresh white and brown loaf available on prescription which contains chia. But what does this all mean you ask? Sourdough – gives bread a lighter texture that is easily digestible Millet – rich in fibre, protein and minerals Quinoa – high in protein, containing good quantities of iron, magnesium and B-vitamins Chia – rich in omega-3 fatty acids for brain health, protein, iron, calcium and zinc
20 Discover issue 9 summer
Sabine went for a series of tests and consultations and was diagnosed with Gluten Sensitivity – a condition which affects up to seven million Britons.*
Like many who are first diagnosed with Gluten Sensitivity, Sabine found there was a lack of information and advice about the condition so she has teamed up with Dr. Schär, the parent company of DS-gluten free to help drive awareness of Gluten Sensitivity.
Over the past few years there has been a flurry of research into potential nutrition-boosting ingredients for gluten free foods, with ancient grains like millet, quinoa, amaranth and chia seeds being put under the microscope. These ancient grains may sound new to us but they have actually been around for centuries. Modern manufacturers have just replaced them with cheaper wheat flours. Using these ingredients can boost the traditionally lower fibre and calcium content of a gluten free diet.
gluten free products”. “These options are usually much more expensive than wheat flours but are still not commonly found in gluten free products”. DS-gluten free’s parent company, Dr. Schär, have a team of dedicated individuals who continue to research these ingredients and develop tasty products that fulfill the requirements of a healthy, balanced gluten free diet.
With this in mind readers, when you’re next in the supermarket be sure to check labels for foods which contain ancient grains. Our DS-gluten free Wholesome In a recent article debating the nutritional White and Seeded Loaves are now value of gluten free foods* Coeliac UK available in Morrisons, Waitrose and said that: “The nutritional composition The Co-operative. You can also find the of gluten free substitute foods like bread Seeded variety in Tesco stores. varies. There are a number of gluten free grains available that can add nutritional quality to the gluten free diet. Grains and cereals like quinoa, sorghum, teff and buckwheat can be used to provide a source of protein and fibre in the diet, along with flours made from these they are being used more commonly in
*Source: How nutritious are gluten-free foods? Food Navigator 27/04/14
Discover issue 9 summer 21
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The above information is correct at time of going to print, 2nd July 2014. Contact us to check you have the latest version of our product guide. If not we will be happy to issue one absolutely free. To search for nearest stores to your area with stock visit: www.dsglutenfree.com/wheretobuy
Pasta
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Online Shop www.dsglutenfree.com/onlineshop
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Tesco
Thin & Crispy Pepperoni Pizza
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Breadsticks
Sainsburys
Frozen Pizza
Wholesome Seeded Sliced Loaf
Pizza Bases
Stockists
Asda
DS online shop
Ocado
Goodness Foods
The Co-operative
Waitrose
Booths
Morrisons
Tesco
Sainsburys
Asda
Stockists
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Discover issue 9 summer 23