Gluten Free Baking & Living Magazine Issue 1 Sept. 2013

Gluten Free Baking & Living

Issue 1 September 2013

s t e k c i Free The Next to t

& y g r e all

m o r f Free show

Heal the Gut

with Dr Tom O’Bryan

“A Force of Nature”

Learn How to Live Life to the Full!

by Nina Morton-Brook

THE BEST OF GLUTEN FREE Great Food, Great People, Great Health

Speciality Baking

Bake great gluten free cakes, pastry, biscuits and bread with Doves Farm. Give your confidence a boost and use the finest quality ingredients to deliver the best results.

Wow your family and friends with treats so delicious that no one will even guess they’re gluten free!

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Contents Recipes in this Issue On The Go -

Hummus Scotch Eggs Mini Quiche Breakfast Muffins

Gluten Free Baking recipes 13 Breakfast pancakes 14 Flatbread 15 Fruit tarts with chocolate pastry

Gluten Free Baking & Living The magazine: why, what, who 4-5

10 Heal The Gut

How to eat yourself back to health.

12 10 Delicious Gluten

Free Baking Recipes

24 A Force of Nature

by Nina Morton-Brook

Gluten Free on the Go

27 So You Think You

Recipes to help you get out and about this summer and remain gluten free.

28 The Nutritionist

7-9.

Know All About Gluten?

by Dr Tom O’Bryan DC, CCN, DACBN

Baker Replies 31. What’s in Next

Month’s Issue 32 Gluten Free Baking Courses and downloads

17 Coconut cupcakes 18 Hokey Pokey biscuits.

19 Lemon shortbread

20 Soda bread 21 Coffee cake 22 Summer pudding 23 Hazelnut meringues Note for American Readers: I know that most of your baking recipes use cups as a measure. I have found that this is not accurate enough for gluten free baking where precision is important. So I have not included cups or even ounces. I recommend that you buy some digital scales or a really accurate balance scale and weigh in grams. This will ensure the best results possible.

The flours that I use may not all be available in the USA, but Bob’s Red Mill is a really good company with a lot of gluten free products that will substitute.

Abbreviations: tsp = teaspoon / dsp = dessert spoon / tblsp = tablespoon / g = gram / ml = millilitres

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Bake Tastily Tempting Gluten Free Delights

A Gluten Free Version of Traditional Soda Bread

Make your gluten eating friends jealous with these great recipes, something for everyone and not a soggy bottom in sight!

Quick, easy, tasty and nutritious too, learn how to bake your own delicious traditional soda bread, but this time without the gluten!

Published by GFBL(UK) Ltd - Registered office 28 Grange, Avenue, Harrogate. HG1 2AG Publisher - Ian Thackeray - ian@glutenfreebaking.co.uk Editor- Nancy Scott - info@glutenfreebaking.co.uk Recipes and nutrition - Deborah Thackeray - deborah@glutenfreebaking.co.uk Design - Carolynne Coulson - Carolynne@sweetstudio.co.uk Photography - Joe Doddsworth - joedoddsworth@me.com

Advertising, commercial or legal queries please contact Ian Thackeray ian@glutenfreebaking.co.uk 01423 567744 Gluten Free Baking & Living is fully protected by Copyright, nothing may be printed or copied without permission.

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The Magazine

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Who, Why, What Welcome to Gluten Free Baking & Living magazine.

This is a magazine with no hidden agenda or vested interests, other than promoting buying or growing and cooking the best gluten-free food you can find and afford. It was conceived and now published by the pair of us: Deborah Thackeray, my nutritionist baker wife, and me, Ian Thackeray, a recently diagnosed coeliac.

We are not professional chefs with a book to push or experienced writers and journalists, just an ordinary couple working hard with a busy family. Whatever our days bring us, we always make the time to create good food for each other. The message is: if we can, you can too.

Back to agendas and vested interests for a moment. We have no corporate owner using this as disguise to promote something hideous and vile, we pay our taxes where we earn them and you will never hear “my responsibility is to my share holders” from us. The advertisers in this issue get the space for free although that may change in the future. What won’t change is that they are in because we like what they do or make and share a similar philosophy. What you will never see advertised here are mass produced, sugar rich, hydrogenated fat filled products masquerading as food hiding behind misleading and disingenuous labels suggesting they are fresh wholesome and good for you.

“We will bring you news of the latest treatments and research from around the world. We are not bound by guidelines or straight jacketed by protocols and budget considerations about what we can tell you. Our only constraint is that everything we bring you is safe, genuine and true.” butchers, brewers and food stockists offering top quality, tasty produce.You will find many of them here in future issues.

In many ways, having to live gluten free has echoes of a time when it was entirely natural to make everything from scratch yourself.

This was something we largely did anyway. It Rant over! Having said all that, we do have a wasn’t a big jump for us to stick to the fruit, sponsor, Doves Farm (www.dovesfarm.co.uk). veg, meat and fish from the biggest free-from We enjoy a substantial trade discount from aisles in every shop and supermarket and Innovative Solutions UK Ltd (www.innovative- make cakes and bread ourselves. solutions.org.uk) suppliers of the wonderful teff flour. We use their various flours to My diagnosis of coeliac disease has ended up create the blends for the recipes we bake and being very positive for me. Now I am virtucook with. ally back to full fitness, I am feeling better than at any time in my adult life. Don’t worry, Food and eating is so much more than just I am not going to babble on about missions fuel; it can bring joy, delight, comfort, warmth and journeys - just say that the magazine and health. The wrong food, we are now rewill share what has been best about what I alising to our cost personally and as a nation, have found out so far about baking and living can bring serious ill health. Above all, food gluten free. and sharing it is about fun, love and caring for each other, your family and friends.

This and future issues of the magazine will be honest and open. They will be properly reWhen we started to eat gluten free, we searched and accurate. Where necessary they were very disappointed by what we found will be referenced. The original authors of any in the free-from aisles in the supermarkets. work we quote and use will be recognised It seemed that GF products from the big and acknowledged. manufacturers copied the worst of what was available mainstream. Things were often too We will bring you news of the latest treatsweet and nutritionally poor, with little to dif- ments and research from around the world. ferentiate between brands. It was only when We are not bound by guidelines or straight we started going to the coeliac food fairs we jacketed by protocols and budget considerdiscovered the legion of small scale bakers, ations about what we can tell you. Our only

constraint is that everything we bring you is safe, genuine and true.

Our first article in this series kicks off having a look at what is being said in the USA about ‘leaky gut syndrome’ and ‘Heal The Gut’. Internationally recognised speaker and researcher in coeliac disease and gluten intolerance Dr O’ Bryan is the main contributor.

Have a look at his web-site, www.thedr.com, to find out more about his recent work.

The core of the magazine will be its recipes.

These are tried and tested on our family and friends. The recipes are evolved using our knowledge and experience gained from running our gluten free baking courses. These will be much, much more than just recipes; there are thousands of those available in books, and blogs all over the internet. Our recipes will teach why a particular flour is used, what it’s made from and its characteristics. The nutritional analysis will be more than a list of weights and calories of each item. We include the nutritional reasoning behind the contents of a recipe so you can make better, more informed decisions about what you eat.

There is a feature on GF food on the go.You can read questions posed to our nutritionist by our baking course delegates and her answers.

Finally, I was fortunate to hear a presentation by Nina Morton-Brook. Her approach to surviving a recent diagnosis of stage 4 breast cancer and being told it was incurable is an object lesson and inspiration to anyone with a chronic condition. Actually, her refusal to lie down and do as she was told and can-do attitude are an inspiration to everyone.

Thank you for buying this magazine ; do enjoy the rest of it. We have had huge fun creating and writing it.

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Gluten Free Food On the GO! Anyone who is on a restricted diet knows that buying food while you’re on the go can be a huge challenge. Sandwiches, pasta pots and couscous salads are all widely available, but gluten free alternatives are few and far between. It’s not just those who are on a gluten free diet who struggle, either – finding a healthy option when you’re out and about can be a real challenge.

If you’re travelling by train and need to buy something from the buffet car, there is often nothing at all that is ‘free from’. The options available at motorway service stations have improved significantly over the last few years, but they are still fairly limited and often unappetising. Sometimes, the best you can hope for is some fruit and a few carrot sticks with a pot of hummus – and even that could be packed with additives or may have been contaminated by other food during preparation.

Eating at home is usually the only way to ensure a safe, nutritious meal, but our busy lives mean that isn’t always practical. Instead of relying on the limited options at motorway service stations, try making our four onthe-go snacks in advance so you always have something to grab as you run out of the door.

The first recipe is our gluten free breakfast muffins. Breakfast can be one of the hardest meals to buy for when you’re on the go, especially when you can’t just grab a croissant.

Even in those coffee shops which do sell gluten free breakfast food, it is often packed with sugar and not very nutritious.

When you can’t manage a proper sit-down breakfast, these muffins are a great alternative. They are really tasty, not too sweet and packed with ingredients which are really good for you: the flaxseed contains omega-3 fats, the cinnamon helps balance blood sugar and the coconut oil aids digestion. Not only that, but the teff flour, milk and eggs all contain protein, helping to keep you going until lunchtime. They defrost really quickly, so if you keep a stash in the freezer you’ll always have access to a healthy breakfast, no matter how much of a rush you’re in – and at just 269 calories per muffin, you can’t go wrong.

When it comes to lunch, a mini picnic of home-made Moroccan spiced hummus, carrot sticks and fruit salad can provide a welcome change from a sandwich. Add our gluten free mini quiches and scotch eggs, and lunch on the go can suddenly seem a lot more appealing! The gluten free mini quiches with asparagus can be frozen either as the finished

product, or as just the pastry cases which you can fill later on. They are also robust enough to be carried around with you and won’t fall apart before lunchtime.

You can vary the filling according to whatever vegetables are in season – courgettes, for example, are a great alternative to asparagus.

Using full-fat milk means the filling will not be too watery, which can be the case with skimmed milk, and it also has less lactose.

You can add a bit of a treat to your lunch with our gluten free scotch eggs, which are perfect for popping into a lunch box when you’re in a rush.

Finally, why not make your own dip with our Moroccan spiced hummus recipe? It’s quick and easy to make, but looks very elegant with its chickpea and cumin topping. On top of that, unlike the store-bought varieties you know exactly what has gone into it, so you can relax as you tuck into your veg sticks.

These four options are all great for grabbing as you rush out of the house in the morning, but they are equally good for family picnics.

Everyone can share them all together without worrying about who can eat which bit – and best of all, they’re full of simple, healthy ingredients so you know you’re getting the right nutrients when you’re on the go.

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Gluten Free Mini Quiches with Asparagus Ingredients: 200g quantity of gluten free shortcrust pastry, home or ready-made. (See our Pastry Master Class) Filling: 2 eggs 100g crème fraiche 100ml full-fat milk Bunch of asparagus 6 x 10cm individual tartlet tins, preferably with loose bottoms, lightly greased.

Baking sheet Preheat oven to 180°C/350°F/Gas Mark 4.

Method: Cut about 5cm off the tips of the asparagus and set aside. Chop the remainder into 3cm pieces. Blanch or steam for three minutes, then cool.

Lightly flour a rolling pin and work surface. Gently roll out pastry until about 5mm thick.

Use a saucer as a guide to cut circles that are slightly bigger than the tartlet tins. Carefully lift a circle and drape it over the tin (a fish slice or palette knife can help). Ease the pastry down into the corners of the tin. Cut a small circle of baking parchment and place in the centre of the tin. Cover with baking beans. Repeat for remaining five tins.

Place tins on baking sheet and bake for 10 minutes. Remove baking beans and bake for a further five minutes until fully cooked.

Cool for 10 minutes.

Nutritional Information for complete recipe Calories 998kcal / Carbohydrate 89g Fat 67g / Protein 23g

Whisk together eggs, crème fraiche and milk. Season well with salt and pepper. Place cooked asparagus into pastry cases, reserving the tips. Pour the egg mixture over and decorate with asparagus tips.

Place tins back on baking sheet and bake for 10 minutes until filling is just cooked and top is golden brown.

Ingredients: 1 tin chickpeas or 150g dried chickpeas soaked and cooked 1 tsp tahini Juice of one lemon 4 tbsp olive oil 1 tsp ground cumin ½ tsp ground cinnamon 1 tsp harissa paste 1 garlic clove, very finely chopped Salt, preferably Maldon salt Ground black pepper

Moroccan Spiced Hummus 8

Method: Reserve a few chickpeas and place the rest into a blender or food processor.

Whizz until chopped. Add the tahini, lemon juice, olive oil, cumin, cinnamon, harissa and garlic and blend again. Add a little boiling water and blend to make a creamy, smooth paste. Season well and blend again.

Tip into a serving dish and decorate with the remaining chickpeas and a little sprinkle of ground cumin. Serve with carrots and courgette sticks.

Nutritional Information for complete recipe Calories 885kcal / Carbohydrate 41g Fat 71g / Protein 19g

Gluten Free Scotch Eggs Ingredients: 1 packet gluten free chipolata sausages (we used Black Farmer’s Daughter) 12 quail’s eggs Dry polenta Oil Deep frying pan or deep fat fryer Method: Hard boil the eggs for about five minutes. Allow to cool completely.

Squeeze sausage meat out of the sausages into a bowl.

Dip your hands into clean water and mould sausage meat around each egg, until completely covered.

Pour some polenta onto a small plate and roll each sausage-covered egg in it.

Pour at least 3cm of oil into fryer or frying pan and heat until it sizzles gently when a small piece of sausage meat is dropped in.

Fry the eggs (in two or three batches), turning if necessary, until golden brown.

Drain well on kitchen paper.

Nutritional Information for complete recipe Calories 1557kcal / Carbohydrate 19g Fat 135g / Protein 65g

Gluten Free Breakfast Muffins Ingredients: 100g Doves Farm Gluten Free Plain White Flour Blend 25g Innovative Solutions White Teff Flour 25g ground almonds 25g ground flaxseeds 50g golden caster sugar Pinch of salt 3 tsp Doves Farm Gluten Free Baking Powder ½ tsp xanthan gum 1 tsp ground cinnamon 2 eggs, at room temperature 150 ml milk 70g coconut oil, melted 1 large apple, grated 40g pecan nuts, chopped 40g sultanas Preheat oven to 180°C/350°F/Gas Mark 4.

Place 12 muffin cases in a deep muffin tin.

Method: Combine the two flours with the ground almonds and flaxseeds in a large mixing bowl. Add the sugar, salt, baking powder, xanthan gum and cinnamon. Stir well, then make a well in the centre.

Beat the eggs and milk together and pour into the flour mixture. Using a spatula or wooden spoon, gradually blend the flour mixture into the liquid. As it starts to thicken, add the melted coconut oil. Stir vigorously to form a thick batter.

Add grated apple, pecan nuts and sultanas. Stir well.

Divide the mixture between the baking cases, lightly smoothing the surface. Bake for about 30 minutes until brown and risen. A skewer inserted into the centre should come out clean.

Cool for five minutes, then transfer to wire rack to cool fully.

Nutritional Information for complete recipe Calories 3235kcal / Carbohydrate 223g Fat 259g / Protein 41g

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Healing The Gut

by Deborah Thackeray, BSc

As part of our programme to bring you the latest coeliac disease and gluten sensitivity research from around the world, this issue’s article is about leaky gut syndrome.

Leaky gut syndrome is a well-known condition in the USA, with an abundance of quality research to support it, but it is viewed

harmful bacteria through. This may trigger immune responses anywhere throughout the body – joints, skin and even the brain.

Many things can cause leaky gut syndrome: stress, infections and medication can all have an effect. In the case of coeliac disease, research suggests it is an excess of a protein called zonulin that loosens the tight junctions.

whether they are affected by cross- contamination ( ie gluten has got into the foodstuff during harvesting, production or packaging).

Improve your gut microflora

Coeliac disease is just one of a range of modern health problems that could cause your gut microflora to become unbalanced3.

The bacteria in our guts are an amazing little world of their own, with extraordinary health benefits for the host (your body!). Gut microflora are implicated in improving immunity, making vitamins B and K, helping digest carbohydrates, absorbing minerals, producing lactase for digesting dairy products, preventing allergies, ingesting fats and crowding out harmful bacteria 4. They can also help repair the gut wall, including the villi 4. One of the most important elements of gut healing is to improve the intestinal flora. This can be done by eating naturally fermented foods such as kefir and sauerkraut and/or taking freezedried probiotics in capsule form 5/6.

Digest your food properly

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with some scepticism here in the UK. The research coming out of Boston suggests that the condition could be common to many digestive disorders and auto-immune conditions1. Dr Tom O’Bryan has drawn together a lot of current research to explain the difference between coeliac disease and non-coeliac gluten sensitivity in his article. He also believes that leaky gut syndrome is the key to why some people with coeliac disease or non-coeliac gluten sensitivity do not feel better on a gluten free diet, which is why we are talking about leaky gut and how to improve it.

People with coeliac disease make too much zonulin and the gliadin contained in gluten activates it.

Newly diagnosed coeliacs are advised that going on a gluten-free diet removes the source of the damage, allowing the villi to grow back and the gut to heal of its own accord. Whilst the removal of gluten is essential for villi to grow back, there are additional measures that you can take to improve the overall function of the gut system as a whole.

Think for a moment about the anatomy of the gut, specifically the small intestines. Imagine a tightly jointed brick wall running through your body. Nothing should get through it except fully digested nutrients.

Coeliacs must learn the many subtle and insidious ways gluten is used in modern food processing. It really can turn up in anything, so be sure to thoroughly check labelling on food packaging.. Make sure a shared kitchen is safe from stray crumbs and take extra care when eating out. If symptoms persist, then either there is still gluten in your diet, or it could be that you are experiencing a cross-reaction to another food. Oats can be a potential culprit - only gluten-free oats should be part of a coeliac diet (that being said, some people still experience symptoms after eating them)2.

Others may react to gluten-free grains such as corn. It is sometimes very difficult to tell whether a person is cross-reacting (in other words their body reacts in the same way as if it were gluten that they were eating) or

On the surfaces of the three main parts of the small intestine (the duodenum, the jejunum and the ileum) are villi - minute fingerlike projections, increasing the surface area through which the nutrients are absorbed.

The villi have a layer of cells on the outside (called the epithelium) with each cell linked to the next by a tight junction. The villi are also covered with mucous and bacteria, and contain cells that are part of the immune system.

Leaky gut syndrome occurs when these tight junctions are loosened, potentially allowing partly digested proteins and potentially

Digestive enzymes are produced when we eat, with different ones at different stages in the digestion – for example, amylase is released in the saliva when we see, smell, taste and chew food. Pancreatic enzymes and bile are released when the acidic contents of the stomach arrive in the first part of the small intestine, the duodenum and more enzymes are made in the brush border of the villi. In coeliac disease, because of damage to the villi, the production of these digestive enzymes may be affected, so that even on a really good diet, nutrients may not be properly absorbed.

Supplementary digestive enzymes may be useful for some people 7, but simply taking time over your food and chewing it properly can improve digestion.

Make sure you are getting the right nutrients

Completely eliminate gluten from Particular nutrients are associated with gut healing and there are a variety of supplements the diet

available to help with this. Vitamins D and A may be useful, as well as L-glutamine, essential fatty acids and antioxidants 8/9. However, when there are problems with absorption, the body may not to be able to fully digest these nutrients in the form of supplements. Also, some people are extremely sensitive to supplementation. Natural food sources are often more bioavailable and easier to digest. For example, L-glutamine is found in meat, dairy, fish, eggs, beans and green vegetables, particularly cabbage. Vitamin A is found in liver and can be made in the body from vegetables such as carrots and sweet potatoes, while vitamin D levels can be enhanced by exposing the arms and legs to sunshine every day for about 20 minutes.

Keep a food diary

the first thing to do. Improving the condition Some people with coeliac disease still experi- of the gut microflora is the next and most ence symptoms even though they are follow- useful intervention to enhance health in all ing a strictly gluten-free diet. It may be worth sorts of ways. After that, nutrient deficiencies keeping a food diary to see what other foods, can be addressed. All of these actions may if any, are triggering reactions. Lactose intoler- improve intestinal permeability. Leaky gut ance can be quite common in gluten-sensitive may not be a well-known condition, but there is more and more research being done into patients because of changes to the gut miits effects. croflora (the gut microflora also help digest 10 lactose) . Other foods such as corn and soy For more information, contact your nutritioncan cause problems for a few people, although ist. it is difficult to be sure that these foods have not just been contaminated during the grow- The author, Deborah Thackeray, BSc is a BANT registered nutritional therapist practising, manufacturing or packaging processes. ing in Yorkshire.

Focusing on healing the gut may help people with coeliac disease and other auto immune References: disorders make significant improvements to 1 Fasano, A. (2012). Leaky gut and autoimmune diseases. Clinical reviews in allergy & immunology, 42(1), 71-78. their health. Removing gluten (if you are co2 Fric, P., Gabrovska, D., & Nevoral, J. (2011). Celiac disease, gluten eliac or have non-coeliac gluten sensitivity) is

free diet, and oats. Nutrition Reviews, 69(2), 107-115.

3 Hardy, H., Harris, J., Lyon, E., Beal, J., & Foey, A. D. (2013). Probiotics, Prebiotics and Immunomodulation of Gut Mucosal Defences: Homeostasis and Immunopathology. Nutrients, 5(6), 1869-1912.

4 Sekirov, I., Russell, S. L., Antunes, L. C. M., & Finlay, B. B. (2010). Gut microbiota in health and disease. Physiological Reviews, 90(3), 859904.

5 Engel, J (2013).

Kefir - A Functional Food: exploring the benefits of consuming Kefir The Nutrition Practitioner 14 (1) 22-28 6 Ohland, C. L., & MacNaughton, W. K. (2010). Probiotic bacteria and intestinal epithelial barrier function. American Journal of PhysiologyGastrointestinal and Liver Physiology, 298(6), G807-G819.

Pozo-Rubio, T., Olivares, M., Nova, E., De Palma, G., Mujico, J. R., Ferrer, M. D., ... & Sanz,Y. (2012). Immune development and intestinal microbiota in celiac disease. Clinical and Developmental Immunology, 2012.

Sekirov, I., Russell, S. L., Antunes, L. C. M., & Finlay, B. B. (2010). Gut microbiota in health and disease. Physiological Reviews, 90(3), 859-904.

7 Evans, K. E., Leeds, J. S., Morley, S., & Sanders, D. S. (2010). Pancreatic insufficiency in adult celiac disease: do patients require long-term enzyme supplementation?. Digestive diseases and sciences, 55(10), 2999-3004.

8 Rao, R. K., & Samak, G. (2012). Role of glutamine in protection of intestinal epithelial tight junctions. Journal of epithelial biology and pharmacology, 5(supplement 1), M7.

9 Nutritional Deficiencies and Supplements coeliac.org.uk 10 Haboubi, N.Y., Jones, S., & Hall, K. (2010). Lactose intolernce in adult Coeliac disease: Systematic review. Studies.

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10uten Free

Great Glg Recipes Bakin You For

The following recipes are a real mix of family favourites going back to my childhood and up to date developments from the baking courses we have run this year. We baked liked maniacs the day we did the photographic shoot then fed the street we live on with goodies that evening. Made lots of new friends that night!

The whole ethos of the magazine is about good food, sourced locally and the best you can afford. It can sound a bit holier than thou and hair shirt-ish so we have taken great pleasure in including some real treat recipes that have more to do with pleasure than nutritional value, just because you can’t eat gluten doesn’t mean you can’t enjoy food.

As we said earlier, food for us is about love, sharing and having fun. Do enjoy learning how to bake gluten free, it may not be straightforward but persevere because the results are a real treat.

Delicious Recipes for you and your whole family to enjoy

Gluten Free Gorgeousness and not a soggy bottom in sight!

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Gluten Free Breakfast Pancakes Serves 4-6

Ingredients: 80g Doves Farm Gluten Free Plain White Flour Blend 25g quinoa flakes 1 tblsp ground linseeds 1 ½ tsp Doves Farm Gluten Free Baking Powder 2 eggs, at room temperature 165 ml milk Pinch of salt 1 medium apple, grated 1 tbsp melted butter and a little more for cooking To serve: Tub of Greek yoghurt Fresh berries (eg strawberries and blueberries) Runny honey Griddle pan or large frying pan

Breakfast Pancakes I first went to America when I was sixteen back in the 70’s. There was a much bigger difference between the two cultures then, especially the food culture - their food seemed really different to ours. I thought pancakes and maple syrup for breakfast was an amazing idea!

Over the decades, much American food culture has come to us, not usually to our benefit. But pancakes do make a change for breakfast and need not be unhealthy.

Most carbohydrate rich foods such as pancakes can raise your blood sugar sharply.

When your blood sugar rises, insulin from the pancreas makes cells take the sugar from the bloodstream and stimulates fat cells to make more fat. If you are stressed at the same time, then cortisol (one of the stress hormones) may make blood sugar levels even higher.

Insulin is the hormone that keeps all of this in balance, but over time, cells may become resistant to it. Then there is a risk of developing type 2 diabetes. To avoid this, blood sugar levels should be kept as balanced and stable as possible.

Adding quinoa flakes and ground linseeds to this recipe helps lower its glycaemic load, meaning that the blood sugar curve is flattened out a bit. The ground linseeds have omega 3 fatty acids in them with many health benefits.

I usually serve these with berries or banana, some Greek yoghurt and a little honey instead of the maple syrup.

Method: In a mixing bowl, combine the flour with the quinoa flakes, linseeds, baking powder and salt.

Stir well to combine.

Beat the eggs with the milk. Make a well in the centre of the four mix and pour the egg/ milk mixture into it. Using a spatula or wooden spoon gradually draw the flour from the sides of the bowl into the liquid. Stir vigorously until a thick batter is formed.

Add the grated apple and the melted butter.

Stir well to combine.

Using the butter, lightly grease the griddle or frying pan and heat it. When it is really hot, drop 3 or 4 tablespoons of mixture into the pan, keeping them separate. Cook for 2-3 minutes. When bubbles appear on the surface of the pancakes, they are cooked underneath.

Turn them over and cook the other side.

Repeat until all the mixture is used up. The pan may need a little more butter in for each batch.

Serve immediately with Greek yoghurt, berries and a little honey.

Nutritional Information for complete recipe: Calories: 894kcal Carbohydrates: 112g Fat: 35g

Adding quinoa flakes and ground linseeds to this recipe helps lower its glycaemic load 13

Gluten Free Flatbread

This was one of the very first gluten free breads that I made. It worked first time and it’s deceptively easy. We were making curries and said, “wouldn’t it be nice to have some naan breads?”

the protein content. The natural yogurt contains probiotic bacteria and the extra virgin olive oil contains beneficial phytonutrients.

Well, these aren’t exactly naan breads - the gram or chickpea flour makes them closer to chapattis really, hence calling them flatbreads, but they work really well with curry. It’s been really interesting watching Rick Stein in India - its virtually all gluten free. We will be having a much closer look at the many Indian breads in the next issue.

Makes 4 medium size flatbreads

These flat breads work really well with other meals as well. The version here has sea salt and rosemary on them like a foccacia, so they would go with anything Mediterranean like grilled fish and salad or falafel.

Gluten Free Flatbreads Ingredients: 110g rice flour 40g gram flour 75ml natural probiotic yoghurt 30ml olive oil, preferably extra virgin ½ sachet easy blend yeast ½ tsp sugar ½ tsp xanthan gum 200ml warm water 2 baking sheets lined with silicone or nonstick baking parchment microfibre tea towel or cloth

The gram flour, which is made from chickpeas, Optional: sea salt and rosemary gives them a lovely nutty flavour and improves 14

Method: Blend flour, sugar and yeast in a large bowl.

Add the yogurt and oil and stir. Keep adding water until you have a fairly sloppy texture.

Grease two baking trays and pour two ovals of the mixture onto each tray. Dampen your hands and flatten them out to about 1cm thick. Sprinkle with sea salt and sprigs of rosemary. Cover lightly with a clean, damp microfibre tea towel and allow to rise in a warm place for 1 hour. While rising, heat the oven to 220°/425°/Gas Mark 7.

Bake until golden brown, usually about 15 minutes.

Cool briefly on a wire rack, then eat. They don’t keep!

“ they would go with anything Mediterranean like grilled fish and salad or falafel”

1 tbsp ice cold water Baking parchment Baking beans or any dried beans Filling: 100g mascarpone 100ml double cream Punnet of raspberries Punnet of blueberries 1 dsp icing sugar 6 x 10cm individual tartlet tins, preferably with loose bottoms, lightly greased.

Baking sheet

Fruit Tarts with Chocolate Pastry My earliest attempts at GF pastry tasted like cardboard. I soon realised that techniques and textures of baking pastry GF were very different to using wheat flour. It isn’t just as simple as substituting one flour for another!

Our conversations in the food fairs soon revealed that even the most experienced bakers were struggling to get pastry that was edible.

I have developed a flour blend along with rolling and handling techniques that are simple and effective. I know they are because we teach them on our courses and we have not had a fail yet. To produce the best results for different things requires slight changes, the blend of flour depending on what it is for – teff flour is very good as part of the blend in cheese straws. To learn how to make GF pastry, come on a course or buy the Master Class download For these simple little summery fruit tarts, I

tried a gluten free chocolate pastry and it was absolutely delicious. The filling is really simple and takes only minutes to make.

Nutritionally, this is treat territory although there is protein in the egg and fresh fruit is always good, no matter what you mix it with.

Gluten Free Chocolate Pastry Tarts with Mascarpone and Fruit Filling Serves 6 Ingredients: 170g Dove’s Gluten Free Plain White Flour Blend 30g gluten-free cocoa powder 30g golden caster sugar A pinch of salt 100g unsalted butter 1 egg

Method: Sift the flour and cocoa powder together.

Add the pinch of salt and the sugar.

Cut the butter into small squares and add to the flour, then either pulse in it a food processor or work it in using your hands until the texture resembles fine breadcrumbs.

Break the egg into the mixture and mix in using a fork.

Add the ice cold water and bring the pastry together into a ball. The pastry should be slightly sticky.

Wrap in cling film and put in the fridge for 20-30 minutes.

Preheat oven to 180°C/Gas Mark 4.

Lightly flour a rolling pin and your work surface or a board and gently roll out the pastry until it is about 5mm thick.

Use a saucer as a guide to cut circles that are just a little bigger than the tartlet tins. Carefully lift a circle and drape it over the tin (a fish slice or palette knife can help). Gently ease the pastry down into the corners of the tin.

Cut a small circle of baking parchment and place it in the centre of the tin. Cover with baking beans.

Repeat for the remaining tins.

Place on a baking sheet and bake in the oven for 10 minutes. Remove the baking beans and put back into the oven for 5 minutes until fully cooked.

Allow to cool for 10 minutes, then gently remove the pastry cases from the tins. Allow to cool fully on a wire rack. The cases will keep for 24 hours at this point or freeze for up to a month.

Make the filling: Beat the mascarpone and double cream together until thick. Add the sugar. Fill the cases and top with raspberries and blueberries.

Refrigerate if not serving immediately, and serve within a couple of hours or the cases may start to soften.

Nutritional Information for complete recipe: Calories: 2636kcal Carbohydrates: 200g Fat: 189g Protein: 34g 15

16

Coconut Cup Cakes

When we go to coeliac food fairs, we always take lots of cake to give away as tasters to the visitors. I am often asked if I have anything dairy free, and usually I have to say no as my usual cupcake recipe contains butter. I devised this recipe as a gluten free, dairy free alternative. It contains eggs, but you could use an egg substitute such as Orgran if you are vegan.

50 ml soya or rice milk 90g golden caster sugar 90g Doves Farm Gluten Free White Self-Raising Flour Blend 40g ground almonds 40g desiccated coconut

half the ground almonds and half the soya or rice milk. Whisk together and then repeat.

Finally add all the remaining coconut oil, flour and milk and beat well for 5 minutes until the mixture is thick and lighter in colour.

Fold in the desiccated coconut.

Preheat oven to 180°C/350°F/Gas Mark 4.

Place 12 cup cake cases in a deep muffin tin.

The method is really simple – everything goes into the same bowl, but it is really easy if you have a mixer. I am using coconut oil more and more. Although it is a saturated fat, it has many health benefits including improving digestion and nutrient absorption (Fife 2013).

It is delicious and you can rub it on your skin as a moisturiser as well.

Method: Mixer method: Break the eggs into a mixing bowl and mix at medium speed until a bit foamy. Add the caster sugar and mix again.

Then add the coconut oil followed by the flour and the ground almonds. Mix at low speed while adding the soya or rice milk.

Turn the mixer up and beat fast for a couple of minutes until the mixture is thick and lighter in colour.

On a low speed, mix in the desiccated coconut.

Hand method: Break the eggs into a mixing bowl and whisk until a bit foamy. Add the caster sugar and whisk again.

Then add approximately a quarter of the coconut oil followed by a quarter of the flour,

Both methods: Divide the mixture between the 12 baking cases, lightly smoothing the surface.

Bake in oven for approx 20 minutes.

Cakes should be golden brown and risen, and a skewer inserted in the middle should come out clean.

Allow to cool for 5 minutes, then transfer to wire rack to cool fully.

Gluten Free and Dairy Free Coconut Cup Cakes Makes 12

Ingredients: 3 eggs at room temperature 70ml melted coconut oil

Nutritional Information for complete recipe: Calories: 1898kcal Carbohydrates: 164g Fat: 122g Protein: 37g Reference: Fife, B; (2013) Health Properties of Coconut Oil Agro Food Industry Hi Tech 24 (3)

17

Hokey Pokey Biscuits

These biscuits were part of my childhood.

The taste and smell take me right back. My parents went to New Zealand by boat when I was six months old, to work as classical musicians in the New Zealand National Symphony Orchestra. They toured a lot, and took me (and later my brother too) everywhere with them in a carrycot in the back of an old Singer van.

Mum picked up loads of new recipes in New Zealand from Pavlova to Pikelets, and passed them on to me. These biscuits were one of the first things I learned to make. I made them with our children and now our grandchildren too.

These are really quick to make and they have adapted surprisingly well to being made gluten free. I’ve also replaced the original golden syrup with a slightly less sugary alternative.

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They don’t keep, but that is not really a problem in our house – they are usually wolfed down! Nutritionally they don’t have much to offer, but they are great fun to make with the

children and occasional treats are fine.

Why they are called Hokey Pokey biscuits is lost in the mists of time in our family. Any Kiwis out there who know the answer, we would love to hear from you.

Gluten Free Hokey Pokey Biscuits Ingredients: 1 tsp Sweet Freedom Fruit Syrup or Agave Syrup 1 tblsp milk 1 tblsp water 100g butter 75g golden caster sugar 120g Dove’s Gluten Free Plain White Flour Blend 25g ground almonds 1 tsp bicarbonate of soda Preheat oven to 170°C/Gas Mark 3. Line a baking sheet with silicone or non-stick baking parchment.

Method: Cream the butter and sugar together and add the flour and ground almonds.

Put the water, syrup and milk into a small pan and bring to the boil. Add the bicarbonate of soda – it will foam up.

Pour it into the dry ingredients and mix thoroughly.

Roll the mixture into balls about 3cm across and place onto the baking sheet pressing each one down in the centre slightly with a fork.

Allow room to spread.

Bake in oven for approx 15 minutes.

The biscuits should be golden brown.

Allow to cool for on the tray for 5 minutes, then allow to cool fully on a wire rack.

Nutritional Information for complete recipe: Calories: 1636kcal Carbohydrates: 176g Fat: 98g Protein: 14g

Lemon Shortbread

I came across an old recipe for shortbread that contained rice flour, so I thought that baking gluten free shortbread might work quite well. It did!

I have a large lemon balm plant in the front garden which has a gorgeous scent when you rub it between your fingers. I’ve used it before in a Madeira cake and I thought that it might add a lovely flavour to shortbread. I also discovered that, like many herbs, it has medicinal uses. It is calming and can be used to reduce stress (Kennedy et al 2004). I don’t think there is enough in shortbread to make a difference to your stress levels, but it tastes delicious anyway.

Gluten Free Lemon Shortbread Serves 6

Ingredients: 140 g rice flour 30g gram flour

30g tapioca flour 90g unsalted butter, softened 50g golden caster sugar Grated zest of ½ lemon 1 tbsp lemon balm, finely chopped 15cm loose bottomed flan tin Baking parchment Method: Sift the flours together into a large bowl.

Cut the butter into small pieces and rub into the dry ingredients until the mixture is like fine breadcrumbs.

Stir in the sugar, lemon zest and chopped lemon balm.

With damp hands, knead briefly until it sticks together in a paste.

Chill in the fridge for 10 minutes. Preheat the oven to 170°C/325°F/Gas Mark 3.

Press the mixture into the tin, mark into 6 pieces and prick lightly all over with a fork.

Bake for 35 minutes until pale golden brown.

Allow to cool in the tin for 5 minutes, then remove from tin carefully and allow to cool fully on a wire rack.

Nutritional Information for complete recipe: Calories: 901kcal Carbohydrates: 202g Fat: 79g Protein: 16g Reference: Kennedy, D. O., Little, W., & Scholey, A. B. (2004). Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). Psychosomatic medicine, 66(4), 607-613.

Grease and line the baking tin.

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Soda Bread

Soda bread is a really traditional Irish recipe.

Whenever you go to Ireland, you find it everywhere (known as brown bread) and it tastes fantastic. I remember buying some on my last day in Dublin, wrapping it up carefully and bringing it back home on the flight. When we ate it the next day, it smelled of Ireland.

Sadly, most of it is made from wheat, usually wholemeal, so we hadn’t had it for ages. It is a relatively simple bread to make with no yeast, so adapts itself to gluten free pretty well. Also, when I discovered Innovative Solutions teff flour, I realised that the wholegrain, nutty flavour of the teff was perfect for soda bread.

The raising agent in it is bicarbonate of soda, which reacts with the lactic acid in the buttermilk to form bubbles of carbon dioxide.

The buttermilk and the bicarb also give it its distinctive flavour. It’s also really different because of the cross cut in the top. You can either think this helps it bake better or that it lets the fairies out!

Gluten Free Soda Bread with Teff Flour Serves 6

Ingredients: 140g rice flour either Doves Farm or Innovative Solutions 140g Innovative Solutions white or brown teff 20

flour 80g tapioca flour either Suma or Innovative Solutions 40g dried milk 1 tbsp caster sugar 1 tsp bicarbonate of soda 1 tsp gluten-free baking powder 1 tsp salt 1 tsp Xanthan gum 1 medium egg, lightly beaten 300 ml buttermilk, approx (if you don’t have buttermilk, add 2 dsp white wine vinegar to 300ml full-fat milk and leave to stand for a few minutes) Makes 1 loaf

times more until you have a soft and slightly sticky dough. Add the remainder of the buttermilk if necessary. Do not overwork the dough. When it has all come together, turn it out onto a gluten-free floured worktop.

With clean hands, and a little extra flour on your fingers, roll the dough quickly into a ball.

Place the dough on the baking tray and pat it down to about 5cm high, dusting it with a little more flour.

Using a sharp knife, make a deep slash across the top and then in the other direction to make a cross.

Method:

Place in the very hot oven and bake for 5 minutes. Turn the oven down to 175°C/330°F Gas Mark 4 for 35 minutes more. When the bread is cooked, it will sound hollow if tapped firmly on the bottom.

Dust a baking sheet with gluten-free flour.

Place on a wire rack to allow it to cool.

Place the flours, milk powder, sugar, bicarbonate, baking powder, salt and xanthan gum in a large mixing bowl. Stir them together well and lift them up with your fingers a couple of times to remove any lumps and incorporate a bit more air. Make a well in the centre and pour in the egg and 290ml of the buttermilk.

Using a wooden spoon, pull more flour from the outer edge of the bowl into the well in the centre in bigger and bigger circles until all the flour is incorporated. Mix a couple of

This bread is lovely fresh, but will toast the next day. After a couple of days, it goes a bit crumbly so is not so good. It freezes well when fresh.

Preheat the oven to 220°C/425°F/ Gas Mark 7.

Nutritional Information for complete recipe: Calories: 1753kcal Carbohydrates: 320g Fat: 22g Protein: 59g

Coffee Cake

Back in the late 1970s when I was a student, I was just beginning to learn how to bake. I had a go at all sorts of things – I learned how to make bread, croissants, meringues and all sorts of cakes (but wheat based, of course).

These went down very well with my housemates. One of the cakes that was particularly successful was a wholewheat coffee cake, and I still have the recipe scribbled onto a piece of paper in an old folder. It was delicious and not too sweet, so I thought I would have a go at making a gluten free version of it. I have used teff flour as part of the blend to give it a similar texture to wholewheat flour and ground almonds to keep it moist. It makes a lovely special occasion cake.

Gluten Free Coffee Cake Serves 8

Ingredients: 150g softened unsalted butter 150g light soft brown sugar 3 medium eggs at room temperature 100g Doves Farm Gluten Free White Plain Flour Blend 25g brown teff flour 25g ground almonds ½ tsp xanthan gum 2 tsp gluten free baking powder 3 tsp instant coffee dissolved in 1 dsp boiling water 3 tbsp milk 40g chopped walnuts

Topping and filling ingredients: 150ml double cream 1 dsp caster sugar 4 tsp instant coffee dissolved in 1 dsp boiling water 40g chopped walnuts Preheat oven to 170°C/325°F/Gas Mark 3.

Grease and line 2 x 17cm sandwich tins.

Method: Dissolve the instant coffee in the water and leave to one side.

Cream the butter and sugar. Beat the eggs and add to the butter and sugar bit by bit, mixing well. Sift the Doves flour and baking powder into the mixing bowl, followed by the teff, the ground almonds and the xanthan gum. Add the coffee and beat well until it lightens in colour. Add milk until a dropping consistency is achieved. Fold in the chopped walnuts.

Divide the mixture between the two tins, lightly smoothing the surface with the back of a wet spoon.

Bake in oven for approx 30 minutes.

Cakes should be golden brown and risen, and a skewer inserted in the middle should come out clean.

Allow to cool for 5 minutes, then transfer to wire rack to cool fully.

Filling and topping: Dissolve the instant coffee in the water and leave to one side.

Whip the double cream with the sugar until soft peaks are formed then add the coffee and the walnuts.

Spread half onto the bottom of one of the cakes and sandwich it together with the other cake. Spread the remaining coffee cream over the cake.

Keep in the fridge.

Nutritional Information for complete recipe: Calories: 3870kcal Carbohydrates: 270g Fat: 284g Protein: 56g

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Summer Pudding I usually make this pudding when suddenly everything is ready for harvesting all at once on the allotment. It’s one of those great seasonal classics perfect for a summer day. I vary the berries according to what is ready – gooseberries are lovely in it if you can get them and even plums later in the season.

This gluten free version of this popular summer dessert is a little more fragile than the traditional version, which is why I line the bowl with baking parchment and only tip it out of the bowl just before serving. I find it is best made with home-made bread, because it is a little bit more robust in texture, but it will work with the main brands available from the supermarkets and on line GF suppliers. If you want to make your own but don’t have a good recipe, get our Master Class download.

Another option is to try Helen’s Brilliant Bread Mix, available from Sainsbury’s.

All the brightly coloured vegetables and fruits that we eat are a good source of antioxidants – you should eat a range of them every day from red peppers to carrots to blueberries and every colour in between. The berries in this recipe are definitely part of your five a day.

While the fruit is still warm, pour it into the bread-lined bowl. Cover with the whole slice of bread and use any left-over pieces to fill in the gaps.

To serve: cream, crème fraiche or ice cream

Fold the baking parchment in over the pudding and cover with a saucer. Place a large weight (or tin of something) on the saucer.

Medium size glass bowl or pudding basin Baking parchment Make the day before serving Serves 4-6 Method: Cut the strawberries in half or quarters until they are a similar size to the other berries.

Place the blackcurrants and redcurrants with the water and sugar in a saucepan and cook for 5 minutes until just soft. Add the strawberries and raspberries. Drain off about half of the juice and save it.

Line the glass bowl or basin with baking parchment, pleating it as flat as you can and leaving some paper hanging over the edge.

Pour a little of the juice into the bowl and swirl it around.

Summer Pudding

Cut the crusts off the bread and cut each slice except one in half.

Ingredients: 600g mixed strawberries, raspberries, black-

Place a piece in the bottom of the bowl and carry on lining it up the sides with bread, cutting it into triangles where necessary.

Serves 6

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currants and redcurrants 6-8 slices of gluten free bread, either homemade or shop bought. Traditionally it is white bread, but use what you prefer.

100g golden caster sugar 2 tablespoons water

Put the bowl on a plate (in case any juice spills out over the top) and refrigerate until serving (at least 12 hours). Also put the remaining juice in the fridge.

Shortly before serving, remove the weight and saucer and unfold the baking parchment. Place a plate over the bowl and turn both over together. Gently lift the bowl off and peel away the baking parchment. If there are any areas of bread that are not soaked in juice, spoon a little left-over juice onto them and allow it to soak in.

Serve immediately with cream, crème fraiche or ice cream.

Nutritional Information for complete recipe: Calories: 1265kcal Carbohydrates: 245g Fat: 22g Protein: 13g

Hazelnut Meringues Meringues are always a sugary treat, and they are very delicious. If you are gluten-free, they are often your only option on a dessert menu when you eat out.

These ones are particularly delicious sandwiched together with cream (if you are not dairy free) and served with strawberries or whatever fruit is in season. I have tried to reduce the sugar slightly in these but if you reduce it too much, the meringues turn out flat.

I have added hazelnuts for texture and flavour and to give them a bit of a nutritional boost.

The 50g hazelnuts have 7.5mg vitamin E which is a good antioxidant, 0.3mg of vitamin B1 (thiamine) which helps support energy metabolism, and 57mcg of folate which helps make healthy red blood cells.

But mostly, you will want to eat these for the fabulous sensation of the meringue melting on your tongue and the sugar hit!

50g hazelnuts have 7.5mg vitamin E, which is a good antioxidant, 0.3mg of vitamin B1 (thiamine) which helps support energy metabolism and 57mcg of folate which helps make healthy red blood cells.

Gluten Free and Dairy Free Hazelnut Meringues Serves 6

Ingredients: 3 egg whites, at room temperature 130g golden caster sugar ½ tsp white wine vinegar 50g hazelnuts Preheat oven to 190°C/375°F/Gas Mark 5.

2 baking sheets Silicone sheets or non-stick baking parchment Makes 24 single meringues which can be sandwiched together (making 12) Method: Place the hazelnuts on a baking sheet and roast in the oven for 8 minutes. If there are skins left on them, rub them with a tea towel to remove.

Allow to cool completely. Pulse them in a blender, food processor or grinder until they are very finely chopped.

Turn the oven down to 110°C/225°F/Gas Mark ½ Place the egg whites in a very clean mixing bowl and whisk with a balloon whisk or a hand held electric mixer until they form stiff peaks. Add 1 tbsp caster sugar, along with the

white wine vinegar, and beat for another 10 seconds. Add another spoonful of the sugar and beat again. Fold in the remaining sugar.

Now gently fold in the hazelnuts.

Line the baking sheets with silicone sheets or non-stick baking parchment.

Using a tablespoon, place 12 large dollops of the mixture on each sheet, leaving enough room for them to spread slightly.

Bake in oven for approximately 1 hour.

Meringues should be golden brown and crisp.

Turn the oven off and allow the meringues to cool in the oven.

These are delicious on their own or can be sandwiched together with double cream or a non-dairy alternative.

Dry, they will keep in an airtight container for a day or two, but they never last long in our house.

Nutritional Information for complete recipe: Calories: 906kcal Carbohydrates: 133g Fat: 32g Protein: 27g

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Learn How to Live Life to the Full!

by Nina Morton-Brook A diagnosis of terminal cancer is always a shock, but it can also be a catalyst for change for the better. This is Nina Morton-Brook’s story about her reaction and response to her diagnosis of terminal cancer. Her six stage plan applies to and is an inspiration for anyone with a chronic condition. Actually her optimism and positive outlook is a lesson to us all.

Everyone should have a bucket list.

Traditionally, they are used by people who know they are dying to fulfil their ambitions before the end of their life. However, I encourage everyone to make their own bucket list and think about all the things they want to do or achieve before they pop off. Are there places you want to visit, qualifications you want to achieve or life events you want to experience? Well, do something about it: make that list and make it happen!

It won’t surprise you to know that I have my own bucket list. Writing in this magazine is one of the things on it, so I’m delighted to be doing so, particularly as I also have strong opinions about food and nutrition – but that hasn’t always been the case.

Last year, my whole world changed. I found out I had breast cancer, and then I was told it had spread to my lymph, lungs, liver and bones. It was incurable. My life expectancy was less than 12 months.

The suggested treatment was to have chemotherapy straight away to try to shrink the tumours. Eventually, they would grow again and I would have more chemo. It would carry on like that... until it stopped working.

It was the kind of news that nobody wants to hear. For me, the instant response was to find as much information as I could. I did a lot of research and reading, and I spoke to friends and family about how I felt about my diagnosis.

I never asked, “Why me?” Why not me? It happens. Nor did I feel my body was “battling” cancer, as it is often described. My body had made this cancer and it was part of me – the tumours may have been the symptom, but my body was the cause. It therefore made sense to me to look at the root: concentrate on wellness, rather than focus on the illness. So I took the brave, irrational or mad (depending on how you look at it) decision to turn down chemotherapy.

I decided to learn from the experts what I could do to make my body well again and turn it into a place where cancer wasn’t 24

“A Force of Nature” welcome. I contacted a holistic cancer centre in Germany called the 3E Centre. They have spent years working with cancer survivors around the world and their findings fall under three broad principles: mind, diet and toxicity. The people who survive cancer are those prepared to make drastic lifestyle changes in these areas. I was, so I spent five weeks at the 3E Centre last October.

I learned that the mind has a lot to do with physical health. If you are stressed, your cortisol levels rise and your immune system is suppressed, providing an opportunity for illness to take hold. I looked at the things in my life that had been making me unhappy and stressed in the few years before my diagnosis and knew I had to change them.

I also needed to find things which would

keep my mind healthy. Among the things I have tried are meditation, getting outside and keeping a journal of all the things I’m grateful for. These are just a starting point – I encourage everyone to try to find their own way to keep their mind healthy.

When it comes to the other two principles at 3E, diet and toxicity, the formula is simple: consume more nutrients and fewer toxins. So, 10 months ago, I totally changed how I shop for food, what I eat and how I think about food.

It has been an absolute joy to rediscover what food is all about. My fruit bowl and fridge are filled with incredible colours, smells and textures – like a crunchy, vitamin-packed rainbow.

When deciding what to eat, I ask myself,

“What does my body need?” rather than, “What do I fancy to eat?” Processed food, ready meals and additives have become the norm, but they’re not what our bodies are designed to consume. Like putting petrol into a diesel car, the wrong food can cause us to break down.

I don’t claim to be a medical or nutritional expert. But the fact I am still here, 12 months on from my diagnosis, and feeling well and happy, encourages me to speak out. After drastically changing my lifestyle, I decided my body was ready for chemotherapy six months ago and I’m still having it now, with no side effects. I believe that’s because I got my body healthy first and waited until it was the right time for medical treatment.

It can take courage to cope with life-changing news. However, if you let it, that news can be a catalyst for great things: taking greater responsibility for your own health and wellbeing, realising what is important in life and making room for the things which make you happy and healthy.

In my circumstances, many people would expect me to feel sad and hopeless – but the very opposite was true. If time is precious, I refuse to waste it on being sad. I choose instead to be happy. One of my priorities in life now is to do the things that make me happy, so I have done my bucket list – not because I’m dying, but because I am very much alive.

I still have hopes and dreams and plans for the future. Even though my future is uncertain, looking forward and expecting good things keeps my spirits high and has a positive impact on my wellbeing.

was grateful it wasn’t happening to my sister or my niece. Try making the longest list you can and I guarantee you will feel better by the end.

Keep a journal. At the end of each day, write down all the nice things that happened to you, whether big or small.

Do something nice for someone else: buy flowers, pay a genuine compliment or invite someone for coffee.

Carry on with your life and do the things you enjoy. Being happy is an important way of coping with life’s challenges.

feeling more positive and find more information. Now, it’s time to consider what to do next. What do you need?

In health situations, others often think they know best. Health professionals and even your family can try to push you down a certain route. Remember that the biggest expert on how you feel is you.

Spend some time tapping into your instincts.

What do you believe are the right things for you to do? Are you sure? If not, sleep on it.

Our subconscious often does a great job while we sleep, if we allow it to. If you are still

“taking greater responsibility for your own health and wellbeing, realising what is important in life and making room for the things which make you happy and healthy.”

uncertain, start again at step one.You know what’s best; trust yourself.

I followed six basic steps following my diagnosis and they have left me not only surviving, but thriving.

Step 1: Pause Give yourself time to accept the diagnosis.

You don’t have to react straight away or expect to adapt to your new situation immediately. Don’t put pressure on yourself or allow others to rush you.

Make sure you understand what you have been told. Don’t be afraid to ask questions until you’re clear and get everything in writing so you can read it again later.

You might find it easier to accept the news by talking about it. Talk to those closest to you, someone who has faced a similar situation before, or an independent outsider – whoever will listen without forcing their views on you.

Take time to be alone and consider your own feelings, in whatever way works best.You might want to meditate, walk through the park, go for a run or take a long bath.

Step 2: Get positive Think of the things you are grateful for. No matter how bad the situation, there are always things to be grateful for. In my case, I

Step 3: Get support Find information which may help you. Speak to those in the know, look for support groups and charities, read books and magazines or search the internet and see what you find.

Decide who you need on your team. As well as those close to you, you might include experts who can help you feel well, such as a nutritionist, a healer or a personal trainer.

Find people who have been in your position before.You could find one individual to help you, or look for a local support group. If there isn’t one already, why not start one yourself?

Step 4: What is your instinct telling you?

You’ve taken time to process the news, start

Step 5:There are always choices When you’re in a situation you haven’t chosen, it is easy to feel helpless – as though you have no control over your life. While that’s completely understandable, there is another way to look at it. The saying goes that, while you can’t always choose what happens to you, you can choose how you react to it. I am a firm believer in this philosophy.

Do you want your life to be all about illness, or about wellness? Do you choose to focus on what you can’t do, or on what you can do instead? Have you made your bucket list yet?

Step 6: Action Once you have decided what’s best, make it happen. Work out how to make the lifestyle changes you’ve decided on and who you need to help you. Make a commitment to doing what needs to be done – and then do it!

25

The Allergy & Free From Show North 26-27 October 2013 BT Convention Centre, Liverpool What’s it about…

Europe’s largest free from event; a magnificent day out, filled with the very best food, drink, cosmetics, household products, expert advice, treatments and solutions.

Whether it’s a medical condition or a lifestyle choice, The Allergy & Free From Show North offers countless solutions, designed for those living free from and those living with allergies, food intolerances, coeliac disease, skin and respiratory conditions.

What will be there…

•

Try & Buy Shopping for original, yummy and innovative products

• The Sainsbury Kitchen Inspirational free from cooking classes • Consultants Allergists, Dermatologists, Dieticians, Respiratory, Specialists and Consultants • Learning Zone Free-to-attend seminars from UK experts • Sainsbury’s Recipe Exchange A place to swap and share free from recipes and tasty food ideas • Support Groups Meet and talk to like-minded people about your experiences and worries

The Allergy & Free From Show: London & Liverpool

Our London show in June attracted a record breaking 21,000 visitors - it just keeps getting bigger and bigger - and for the second year running, we’re bringing the show back to the BT Convention Centre, Liverpool, only this year it’s on 26 - 27 October!

FREE Tickets

To find out more about The Allergy & Free From Shows, and to access unlimited free tickets, saving £10.00 per person, visit www. allergyshow.co.uk/go/yorkcuk, or contact us directly.

Contact details Tel: +44 (0) 1442 289 920 Email: charlotte@f2fevents.co.uk

26

Event Details Event: The Allergy & Free From Show North Location: BT Convention Centre, Liverpool Dates : 26 - 27 October 2013

In the last three years, there has been an evolving spectrum around celiac disease and gluten sensitivity. The acceptance of non-celiac gluten sensitivity (NCGS) in the medical community as a distinct clinical entity has gone from that of being an orphaned child crying in the world for recognition, to an accepted, unique component of the triad of gluten-related disorders. Differentiating among gluten-related disorders guides clinicians in making an accurate diagnosis and recommending specific dietary, nutritional and other medical advice; however, clinical and laboratory diagnosis is complex and evolving.ii Gluten sensitivity (GS) is a state of heightened immunological responsiveness to ingested gluten in genetically susceptible people. It represents a spectrum of diverse manifestations, of which, the gluten sensitive enteropathy known as celiac disease (CD) is one of many. Adverse reactions to the toxic family of gluten proteins found in wheat, barley, rye, and their derivatives may trigger a heterogeneous set of conditions, including wheat allergy (IgE), NCGS and CD which, combined, affect between 10 and 35% of the population.iv,v,vi,vii Current therapeutic protocols for CD, NCGS and wheat allergy include dietary counselling from a trained professional, nutritional therapy addressing biomarkers of malabsorption and creating a more balanced intestinal environment.ix Currently, there are no approved pharmaceutical treatments for this silent epidemic, but a number of phase three trials are under-way. Promising glutenbased research is currently being done including wheat alternatives and wheat selection, enzymatic alteration of wheat, oral enzyme supplements and polymeric binders as exciting new therapies for treatment of CD.x There appears to be at least two distinct groups of NCGS individuals. There are those who are sensitive to wheat and those who have multiple food sensitivities. Furthermore, the multiple food sensitivity group had a higher prevalence of coexisting atopy or food allergy in infancy.xi It is critically important to identify whether a NCGS individual has multiple food sensitivities or exclusively has NCGS.xii This suggests the world of NCGS is greater than just one mechanism and invites the clinician to explore its pathophysiology.

TRUE or FALSE 1) Even in the presence of negative small bowel biopsy, positive Endomysial antibody (EMA) IgA predicts development of CD. 2) The prevalence of CD varies by race/ethnicity, with a marked predominance among non- Hispanic whites.

3) With more sophisticated diagnostic markers now available, the majority of CD cases are being recognised.

4) Complete histological normalisation of the small-intestinal mucosa occurs in the majority of adult patients after commencing a glutenfree diet (GFD).

5) An American College of Gastroenterology Task force recommends that patients presenting with diarrhoea-predominant IBS type symptoms should be serologically tested for CD. 6) What percent of individuals with NCGS suspect they may have a problem with wheat?

A 32% B 76% C 50% D 12% 7) Of the following three scenarios, which is the most dangerous for increased mortality in CD? A Total villous atrophy B Positive celiac serology with negative villous atrophy C Increased intraepithelial lymphocytes (IEL) with negative serology and negative villous atrophy 8) In differentiating wheat sensitivity from IBS, which one of the following features is significantly more frequent in wheat sensitive (WS) patients compared to IBS patients?

A Anaemia B Self-reported fructose intolerance C Weight gain D Self-reported lactose intolerance 9) Compared to patients with CD, what are the characteristic features, other than self-reported wheat intolerance, of patients with wheat sensitivity?

1) 2) 3) 4) 5) 6) 7) 8) 9)

True True False False True C C A C

ANSWERS

To request a copy of Dr. O’Bryan’s complete paper and detailed answers with full explanations, send an email to info@theDr.com with the subject: “So you think you know about gluten”.

References: i Ludvigsson JF, Leffler DA, Bai JC, Biagi F, et.al., The Oslo definitions for coeliac disease and related terms, Gut. 2013 Jan;62(1):43-52 ii O’Bryan T, Ford R, Kupper C, Celiac Disease and Non-Celiac Gluten Sensitivity-An Evolving Spectrum, in Advancing Medicine with Diet and Nutrients, Johns Hopkins, CRC Press, December 2012 iii Carroccio A, Mansueto P, Iacono G, Soresi M, et.al., Non-celiac wheat sensitivity diagnosed by double-blind placebo-controlled challenge: exploring a new clinical entity, Am J Gastroenterol. 2012 Dec;107(12):1898-1906 iv Catassi, C. and Fasano, A. 2008. Celiac disease. Curr Opin Gastroenterol 24: 687-91. v Anderson, L.A., McMillan, S.A., Watson, R.G., et al. 2007. Malignancy and mortality in a population based cohort of patients with coeliac disease or ‘gluten sensitivity’. World J Gastroenterol 13: 146-51. vi Ferguson, A., Gillett, H., Humphreys, K., and Kingstone, K. 1998. Heterogeneity of celiac disease: clinical, pathological, immunological, and genetic. Intestinal Plasticity in Health and Disease. 859: 112-20. vii Constantin, C., Huber, W.D., Granditsch, G., Weghofer, M. and Valenta, R. 2005. Different profiles of wheat antigens are recognised by patient suffering from coeliac disease and IgE–mediated food allergy. Int Arch Allergy Immunol 138:257-66. viii Vermeersch P, Geboes K, Mariën G, Hoffman I, Hiele M, Bossuyt X. Diagnostic performance of IgG anti-deamidated gliadin peptide antibody assays is comparable to IgA anti-tTG in celiac disease. Clin Chim Acta. 2010 Jul 4;411(13-14):931-935. ix Ibid, reference 2 x Stoven S, Murray JA, Marietta E., Celiac disease: advances in treatment via gluten modification, Clin Gastroenterol Hepatol. 2012 Aug;10(8):859-62 xi ibid reference 3 xii Bondsa, R., Midoro-Horiutib, T. and Goldblum, R. 2008. A structural basis for food allergy: the role of cross-reactivity. Current Opinion in Allergy and Clinical Immunology 8: 82-86. xiii Kurppa K, Ashorn M, Iltanen S et al. Celiac disease without villous atrophy in children: a prospective study. J Pediatr 2010;157:373–380 xiv Kurppa K, Collin P,Viljamaa M et al. Diagnosing mild enteropathy celiac disease: a randomized, controlled clinical study. Gastroenterology 2009;136:816– 823 xv Mayo Clinic, news release, July 31, 2012 xvi Rubio-Tapia A, Ludvigsson JF, Brantner TL, Murray JA, Everhart JE., The prevalence of celiac disease in the United States. Am J Gastroenterol. 2012 Oct;107(10):1538-44 xvii Tuire I, Marja-Leena L, Teea S, Katri H, et.al. Persistent duodenal intraepithelial lymphocytosis despite a long-term strict gluten-free diet in celiac disease, Am J Gastroenterol. 2012 Oct;107(10):1563-9 xviii Sanders DS, Aziz I. Editorial: non-celiac wheat sensitivity: separating the wheat from the chat! Am J Gastroenterol. 2012 Dec;107(12):1908-12 xix Ludvigsson JF, Montgomery SM, Ekbom A, Brandt L, Granath F., Smallintestinal histopathology and mortality risk in celiac disease, JAMA. 2009 Sep 16;302(11):1171-8 xx Carroccio A, Mansueto P, Iacono G, Soresi M, et.al., Non-celiac wheat sensitivity diagnosed by double-blind placebo-controlled challenge: exploring a new clinical entity, Am J Gastroenterol. 2012 Dec;107(12):1898-906

A Anaemia and family history of CD B Weight loss and increased IEL count C Coexistent atopy and food allergy in infancy D Increased serum C reactive protein and erythrocyte sedimentation rate

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The Nutritionist Baker Replies

Got a question about what you can and cannot eat? Ask Deborah - as a fully qualified nutritionist specialising in food intolerance, she can advise you and answer all those queries that you have.

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Q. How safe is it for a coeliac to use the family toaster?

A. The short answer is not at all, because using a toaster that has held gluten-containing bread can transfer gluten onto your toast.

There is much discussion in the world about what is a safe level of gluten exposure for

coeliacs. Gluten free products in Australia are not allowed to contain any gluten, whereas in the USA, the FDA has recently set a level of less than 20 parts per million, the same as the UK. Exposure above this level can continue damage to the villi. Each individual coeliac is different, with some people experiencing

reactions at very low levels and others hardly reacting at all.

Q. What is a symptomless coeliac?

A. A silent or asymptomatic coeliac does not have the diarrhoea or digestive problems that most coeliacs do. They are usually diagnosed because a family member has coeliac or they have another major symptom such as anaemia. Even though they have no digestive symptoms, they still have damaged villi, and reduced nutrient absorption. In some ways, they are lucky because they do not get the awful discomfort from accidental gluten exposure, but they can be lulled into thinking that a bit won’t do them any harm. Unfortunately, they are at just the same risk of all the long term complications of coeliac disease as others, so it is really not safe for them to have any gluten.

Q. I have osteoporosis alongside being coeliac - how can I best support my system with my cooking/baking?

A. While calcium intake matters for osteoporosis, they are other nutrients that are needed for good bone health. Zinc and magnesium are important, so you could add some buckwheat flour and pumpkin seeds to your baking. You also need to ensure that you get enough vitamin D by going out in the full sun and exposing your arms and legs for 20 minutes a day. There are also some things to avoid – caffeine, sugar, alcohol and fizzy soft drinks may all damage bone density.

Q. Regarding B vitamins in the gluten free flours - I currently use the Juvela white flour mix which we get on prescription, and I have noticed that this is fortified with various B vitamins. I would rather use some other flours as they seem more natural, but wondered if it is beneficial for people with coeliac disease to use the fortified flour in order for them to get enough B vitamins?

Also are any of the gluten free flours rich in B vitamins?

A. My view about vitamins is that they are all more easily absorbed in their natural food state, so while artificially adding them to products may look like a good idea, eating foods that are naturally high in B vitamins is probably better. Teff flour is an excellent source of all the B vitamins except B12, which is only found in animal products – meat and dairy. The brown rice flour that Innovative Solutions sells is a very good source of vitamins B6, niacin and thiamin. Gram flour, which is made from chick-peas, also contains folate, thiamin and vitamin B6. Adding nuts and seeds to your baked goods improves the vitamin content too.

Q. Which gluten free flours contain the most fibre? Some of the bread and

crackers which are available on prescription have added fibre, and I wondered which, if any, of the gluten free flours are the best sources of fibre. Do the brown teff flour and gram flour contain a lot of fibre, or are there any other gluten free flours which do?

A. One of the reasons that fibre is often added to gluten free goods is the white rice flour and cornflour that they often contain are particularly low in fibre. You are right – teff flour and gram flour are high in fibre, but so is brown rice flour and cornmeal (rather than cornflour). You can also add more fibre by adding ground linseeds to recipes.

and starchy, so potato flour would do instead.

Q. Can bread dough/scone mixture/pastry mixture be frozen in the raw state?

A. I don’t think the bread dough would work particularly well as I think freezing might affect the yeast, but I think you could part bake rolls and freeze them. The scone mixture and pastry both freeze well in the raw state, but they also freeze well after cooking. I try and have a few empty mini quiche pastry shells in the freezer for quick meals. The chocolate pastry in this issue freezes very well after blind baking. I have also used these pastry cases with a chocolate ganache filling, served with raspberries.

Q. I have to prepare meals for three different age groups, including a 60+ vegetarian, a 60+ coeliac, and young children that need to be given a balanced diet.

Help!

A. Mini quiches with lots of different fillings might be an idea. I did some really small ones recently in a jam tart tin with just a piece of chargrilled courgette, a piece of feta and little of the egg/cream mix on top which were delicious, just like a little canapé. Gluten free pizza is good because everyone can have different toppings. A cheesy vegetable/GF pasta bake or veggie shepherd’s pie might also work. Moussaka can also be made vegetarian quite easily – we make a lentil/mushroom mix instead of the mince and make the white sauce using Dove’s plain flour blend.

Q. I have been given a gluten free cookbook (from the USA) and the main ingredient is almond flour (not ground almonds) but I can’t seem to find it in the UK - which flours could I use as a substitute?

A. Almond meal or ground almonds in the USA often still has the skins on so is flecked.

British ground almonds are closer to American almond flour. Theirs may be slightly finer, so I would try adding a little rice flour and sieving it.

Q. Why are some mixtures ‘wet’ while others are more ‘dry’?

A. I’ve tried both too and prefer the texture of wetter mixes after they are cooked. I think the drier ones don’t rise well and the texture, particularly of breads, can end up very dense. Gluten free flours are much heavier and absorb more liquid. My general rule is to add as much liquid as you can without it being unmanageable. If you are converting a recipe from gluten to gluten free, you may need to add a bit more liquid.

Q. Can you recommend flours to keep in store for baking? The general all purpose flour is passable but results are mixed.

A. I have so much flour, the cupboard is bursting! Basics include Doves’ (both plain and self-raising), ground almonds, rice flour, gram flour, white teff flour and cornflour.

They all keep longer in the freezer if you are concerned that you won’t use them by the sell-by date.

Q. How can I change a recipe for a savoury pastry into a sweet pastry?

A. If I am making pastry for say mince pies or jam tarts, I often use all butter instead of a mixture of butter and vegetable shortening, I just use Dove’s plain flour blend and add a tablespoon of icing sugar. It works really well rolled out thin. I also make a chocolate pastry that is in this issue of the magazine.

Q. Can you adapt recipes, if you do not have sufficient quantities of a particular flour?

A. Yes you can, but you need to substitute like for like. For example, gram flour is quite heavy and dense so another bean flour or maybe teff flour could replace it. Tapioca flour is made from a root and is very white

Q. Which flours work best in baking cakes like sponges?

A. Doves’ blends work really well, as does a blend of rice flour, tapioca flour, cornflour and ground almonds.

Q. I miss crumpets... what is the best flour to use to get the nearest proper taste?

A. Doves Farm has a really good recipe on its website using the white bread flour www. dovesfarm.co.uk/recipes/gluten-free-crumpets Q. I love to share baking with my grandchildren but cannot yet have oats. Can you suggest healthy/nutritious ways of making biscuits/nutritious bars for picnics?

A. Quinoa flakes and buckwheat flakes are both good substitutes for oats in biscuit and oat bar recipes. They are both nutritious and tasty, with excellent levels of protein and micronutrients.

Got a question? Email it to Deborah at deborah@glutenfreebaking.co.uk 29

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In Next Month’s Issue Recipes in the next issue Delicious recipes to herald the approach of autumn, enjoy a culinary celebration of harvest

New gluten free baking recipes including nutritional values and information, flour options and substitutions for egg, lactose (dairy) and nut intolerances.

Fruit cake Gingerbread Pumpkin scones Red onion tarte tatin Chestnut meringue Cobbler Yorkshire pudding Fruity flapjacks Treacle tarts

Field to Plate An in depth look at how an independent butcher, Kendalls of Pateley Bridge and Harrogate, supplies our meat. Plus where to source wild venison from Hunter Gather Cook.

What’s the research?

Pros and cons of vaccine for celiac. Who funds research.

What research is happening in other countries.

Focus on an ingredient

Curries naturally GF

All about teff flour, its

We talk to the chefs at the heart of Kerelan cooking in Stoke Newington in London.

Cheese & onion bread

nutritional benefits and how to use it in your gluten free baking.

And 4 gluten free recipes for Halloween

Adapting recipes for the coeliac in your family What to cook for coeliac and gluten sensitive kids.

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