APRIL 2015
GLUTEN-FREE BAKING WHAT’S ON | EATING OUT | GLUTEN-FREE RECIPES | LATEST PRODUCTS
CONTENTS {
YUM. GLUTEN FREE MAGAZINE – BAKING ISSUE
34
52
Add these goodies to your shopping list this month
An intense journey of flavour
36
56
70
The latest in gluten free bakeries
From the oven to the picnic hamper
58
74
Three sweet treats to delight
Loaf it up!
62
76
PRODUCTS
08
WHAT’S ON
What’s on in the gluten-free world this month
10
TABLE TALK
What’s new, what’s fab, what’s made us shout ‘hooray’ this month – it’s all here
12
KENKO KITCHEN
Ground up baking
26
EMILY HOLMES
Pleasure in wellness
28
AMY CHATWIN
My afternoon chocolate fix
}
HEALTHY READING MATERIAL
Gluten-Free bookworms unite!
38
PROTEIN BREAD CO.
Bread is back
40
LORNA JANE
Move nourish eat
44
NAKED SEEDS
DIANNE WARD
BAKERIES
AMANDA PAA
SEEDLING CAFE
A growing demand for health and taste
64
CYNDI O’MEARA
Go naked for breakfast
Life can be full of delicious surprises
46
68
ORGRAN
Baking the classics
50
NADIA FELSCH
Build immunity naturally
BRISBANE GLUTEN FREE EXPO
The Gluten Free Expo is back in town!
LISA MCINERNEY
CASEY-LEE LYONS
KARA CONROY
Hearty goodness
80
LEE HOLMES
Guide to gluten free cooking
82
CAFE FOCUS
Sydney’s Bake Bar
New Pickled Slaw Crunchy & Tangy
Gluten Free No Added Preservatives Product of Australia
THIS MONTH’S CONTRIBUTORS {
SET THE TABLE AND MEET OUR YUM. MAGAZINE RECIPE EXPERTS
}
LISA MCINERNEY Mummy Made it NADIA FELSCH Body Beyond Birth Nadia is an author, speaker and wholefoods cook devoted to providing inspiration and tools to empower women in living a life of wellness; to be the best they can be! www.bodybeyondbirth.com
EMILY HOLMES Conscious Foodie Emily is the creator of conscious-foodie.com and the author of Transform Your Life in 8 Weeks. She is on a mission to spread the word about natural wellness and health, nutritional wholefoods, clean organic living, a sustainable future, self love, gratitude and kindness. www.conscious-foodie.com
AMY CHATWIN Throughly Nourished Life Amy started Thoroughly Nourished Life as a way to celebrate and share the way she nourishes herself every day. She makes gluten free, vegetarian fare and strives to share a balance of healthy and decadent food on her blog. www.thoroughlynourishedlife.com
AMANDA PAA Heartbeet Kitchen Amanda is the food writer, recipe developer and photographer behind her glutenfree blog HeartBeet Kitchen and recently published cookbook, Smitten with Squash. She is a lover of all things fresh, seasonal and wholesome. www.heartbeetkitchen.com
Lisa is a mum and chiropractor with a passion for healthy, creative baking. With two young sons she knows the value of providing the best possible nutrition to create active bodies and minds. Her website features healthier versions of your favourite desserts and treats using gluten free, paleo friendly and natural ingredients. www.MummyMade.It
CASEY-LEE LYONS Live Love Nourish A qualified nutritionist, naturopath and director of Live Love Nourish, an online health and wellness website specialising in nutritionally-designed recipes and programs. www.livelovenourish.com.au
LEE HOLMES Super Charged Food Lee Holmes is an award-winning blogger and number one selling author of five books Supercharged Food, Eat Yourself Beautiful, Supercharged Food for Kids, Eat Clean Green and Vegetarian, and Heal Your Gut. www.superchargedfood.com
DIANNE WARD Sassy Cook Dianne is a mother of two young children, freelance food writer and founder of The Sassy Cook - a food blog that champions being fast and fabulous in the kitchen. www.thesassycook.com
KARA CONROY Goodnessmebox
CYNDI O’MEARA Changing habits
Kara is GoodnessMe Box’s resident cook and wholefood lover. Kara is a certified Health Coach and has grown up in a family of food lovers, cooking from a young age. Using ingredients from the monthly GoodnessMe Box, Kara’s creations are always natural and GMO free. www.goodnessmebox.com
Cyndi O’Meara is a renowned nutritionist, author and founder of health education company, Changing Habits. Cyndi now writes diet protocols, cook books, tours nationally, has her own line of products and is prolific in the media as a health expert. www.changinghabits.com.au
CONNECT THE DOTS {
HOW TO READ YUM. MAGAZINE
}
yum. | the healthy chef
You’ll notice throughout this magazine we’ve featured coloured dots within recipes that let you know how allergy-friendly that particular recipe is. While we’ve done our best to bring you the most accurate information, please note that you should always check the ingredient lists of all recipes (and products) before using them, in accordance to your allergies.
GLUTEN FREE
green pea fritters {
IngredIents
}
300g (10½ oz) green peas (if using frozen, make sure to defrost first) 2 tablespoons fresh chopped parsley 2 organic/free range eggs zest of 1 lemon 150g (5¼ oz) good quality ricotta 1 ½ tablespoons coconut flour (see notes) Pinch of sea salt and pepper
{ reMeMBer } It’s important to cook them over a low, gentle heat on each side until golden and cooked through. serve with a squeeze of lemon and enjoy. You can also accompany with leafy greens or steamed vegetables and drizzle with cold pressed olive oil and lemon.
smash the green peas roughly either by hand or by using a blender or food processor. Make sure to keep it chunky as this is not a puree. Combine the smashed peas into a bowl with parsley, egg, lemon zest and coconut flour. the coconut flour will thicken the mix and allow it to hold its shape when cooking. season with salt and pepper and taste to check.
+ Makes 6 + { nOtes } Coconut flour is available from most health food stores. It can also be replaced with other gluten-free flours such as almond meal or brown rice flour. Quantities of almond meal or rice flour will need to be doubled – just enough so that the fritter will hold its shape when cooked.
Add the ricotta last, smashing it through the pea fritter batter – make sure to leave nice chunky bits of ricotta through the mix. Heat a pan over a low heat with a little olive oil. Cook spoonfuls of pea fritter mixture - as much as you would pikelets or small pancakes. You should get about six green pea fritters.
gluten free
DAIRY FREE
VEGAN
For dairy-free fritters – omit the ricotta all together.
SOY free
Sugar free
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
SHOP GLUTEN FREE WITH CONFIDENCE {
FROM COELIAC AUSTRALIA – WWW.COELIAC.ORG.AU
}
The Crossed Grain Logo (pictured below right) helps you shop gluten free with confidence, as products with this logo on the packaging have been developed to make gluten-free choices quicker, easier and safer. All products using this logo have been reviewed and approved by Coeliac Australia as part of their endorsement program, and are suitable for a gluten-free diet. Coeliac Australia asks that you support these manufacturers by purchasing products carrying this logo whenever possible. This will help maintain the range and variety of products available from these manufacturers and encourage them to continue to supply gluten-free options for those with Coeliac Disease or other conditions requiring a gluten-free diet. Products that use this logo are: • Tested to have gluten levels <20ppm (considered suitable as per the Codex standard for gluten). Should the logo be used in combination with a gluten-free claim, the product must measure to have no detectable gluten as per the FSANZ guidelines for gluten free. • Subject to lab testing every 12 months and random annual audits. • Independently approved. • Supporting those following a gluten-free diet.
PUBLISHER Jumpin Publishing Pty Ltd Po Box 339, Trinity Beach QLD 4879 MANAGING EDITOR Bianca Shugg CREATIVE DIREC TOR Vanessa Russell www.raspberrycreative.com.au NATIONAL SALES MANAGER Olivia Jackson SUB-EDITOR Nicole Navarro facebook.com/holaprcommunications FEATURE WRITER Michelle Dryburgh CONTACT US: FACEBOOK yumglutenfree INSTRAGRAM yum.glutenfreemagazine TWITTER yum_gluten_free GENERAL ENQUIRES info@yumglutenfree.com.au CONTRIBUTE products and images contribute@yumglutenfree.com.au ADVERTISING advertise@yumglutenfree.com.au EDITORIAL editorial@yumglutenfree.com.au
Baking is something I try to do every day. All gluten free of course. Just trying to get used to different ingredients and how they work can be the challenge. And let me tell you I’ve had more fails than successes. My first ever memory of baking was actually for my mum’s birthday when I was about 7. The cake was a disaster. It was gooey, and resembled the hulk… not sure why I chose to use green food colouring! Anyway I remember thinking at the time it was pretty cool. Mum even ate a bite, but then that’s what mums do. Many years later I am still making baking mistakes but I think this makes my successes even tastier. Today, one of my favourite baking experiences is with dark chocolate muffins; the recipe can be found on our blog at www.yumglutenfree.com.au. Please share your gluten-free baking pictures with us by using #yumglutenfree. Thank you for reading and happy baking!
MAG SUBSCRIPTIONS www.yumglutenfree.com.au Cover shot courtesy Kate Bradley of Kenko Kitchen www.kenkokitchen.com Photographer: Elisa Watson, Stylist: Kate Bradley
Bianca Shugg Publisher/Editor
MAGAZINE NOW AVAILABLE HERE!
N E X T I S S U E - 0 3 M AY 2 0 1 5 - F R E S H
Disclaimers and Limitation of Liability The content of yum. gluten free magazine, including the information, names, images, pictures, logos and icons regarding or relating to www.yumglutenfree.com.au or its products and services (or to third party products and services), is provided “AS IS” and on an “IS AVAILABLE” basis without any representations or any kind of warranty made (whether express or implied by law) to the extent permitted by law, including the implied warranties of satisfactory quality, fitness for a particular purpose, non-infringement, compatibility, security and accuracy. These terms shall be governed by and interpreted in accordance with the laws of Australia. If you are a consumer, then you may have rights to bring court proceedings in the courts of the country in which you are domiciled. Otherwise, to the fullest extent permitted by law, you and we shall bring all court proceedings in the courts of Australia. Copyright Notice The written and visual contents of this magazine are protected by copyright. You may not reproduce our content online or in print without first obtaining written permission. yum. magazine content cannot be reprinted without obtaining author permission and notifying the magazine. The unique combination of images, colours, sizes, typography, and positioning – “the design” of this magazine is copyright by yum. magazine and may not be reproduced. Images cannot be reproduced outside this magazine, except by the photographer or stylist who created them. The CSS, XHTML, and JavaScript used to design this magazine is considered part of the design of the magazine that is copyrighted.
WHAT’S ON {
IN THE GLUTEN-FREE WORLD THIS MONTH
}
BRISBANE THE GLUTEN FREE FOOD EXPO IS BACK IN TOWN! The sights, sounds, ideas and, most importantly, the delicious tastes of Coeliac Queensland’s annual Gluten Free Food Expo will return to Brisbane in May. The only event of its kind in Queensland, the Gluten Free Food Expo is a two-day gathering of more than 50 of the nation’s favourite gluten-free food producers as well as keynote medical speakers, celebrity MasterChef cooking demonstrations and more, all in support of people with coeliac disease, those living with gluten intolerance or those who choose a gluten-free lifestyle. Among the Expo highlights will be presentations by: • Dr Jason Tye-Din: a coeliac specialist and researcher. • Mr Tom McLeod: appointed the National President of Coeliac Australia in July 2014. • Dr Sue Shepherd: an award-winning advanced accredited practising dietitian, nutritionist, and author with coeliac disease. • Dr John Croese: a gastroenterologist who recently successfully completed clinical trials assessing the therapeutic benefit of hookworms in coeliac and other inflammatory diseases. • The Coles MasterChef contestants who will deliver a variety of different gluten-free cooking demonstrations. WHEN: Friday 1 May, 1pm – 7pm; Saturday 2 May, 9am – 3pm. WHERE: Brisbane Convention and Exhibition Centre, Merivale St, South Brisbane. TICKETS: Online (Coeliac Queensland members $5, non-members $10) or at the door (Coeliac Queensland members $10, non-members $15) WEBSITE: www.glutenfreefoodexpo.org.au
MELBOURNE WE LOVE LIFE FESTIVAL This festival will inspire you to simply love life more! From yoga, music, art, raw and conscious food, nutrition, fitness, workshops, inspirational speakers and sustainable living. We Love Life Festival is FREE – donations are appreciated on the day at the We Love Life Stall. Merchandise will also be available to purchase, to help us cover the costs of running the festival so we can continue to share the love. Get your tickets today to learn from Australia’s most passionate paleo chef. WHEN: Saturday 9 May, 2015 TIME: 11am – 11pm WHERE: CERES Environment Park, Cnr Roberts and Stewart Streets, Brunswick East COST: Free MORE INFO: www.welovel1fe.com
YUM. | TABLE TALK
TALK OF THE TABLE {
W H A T ’ S N E W , W H A T ’ S F A B , W H A T ’ S M A D E U S S H O U T ‘ H O O R AY ’ THIS MONTH – IT’S ALL HERE
}
Pictured above left, Simply 7´s Lentil Chips with sea salt; The Wholefood Pantry´s pantry staples; The Caveman Bakery´s paleo cookies.
LENTIL CHIPS WITH SEA SALT Simply7 was created because of a distressing trend we noticed in our local grocery stores: food made with ingredients that most people don’t recognise and can’t even pronounce. The idea behind Simply7 was born because many of my favourite foods did not pass this test (and I suspect that many of yours don’t either). I decided to create a company that makes sure that every ingredient in our products is not only natural but is SIMPLE. You should be able to identify the raw vegetable, fruit, grain, or legume the ingredients in our products come from. I also wanted to show people that simple ingredients are actually exceptionally delicious. All of our Lentil Chip flavours are designed to complement the wonderful natural flavour of the lentil. Sea Salt is our ´original´ flavour and allows the taste of the lentil to really shine through. It may be simple and nutritious, but it is also amazingly delicious. No trans fat, no artificial colours or flavours, no preservatives, no wheat ingredients, non-GMO, 40% less fat
than potato chips, vegetarian, vegan. www.simply7snacks.com.au WHOLEFOODS We believe in providing the highest quality nutrition for our families and yours. We have lovingly brought you the best of the best. Farm sourced, unprocessed, wholefood produce for clean eating and wholesome nutrition in everything you create. Honest pantry staples for your wholefood lifestyle. The journey of wholefoods is simple, food in its most natural usable state. Real food from the ground, respectfully gathered and delivered to you, preserving the rich vitamins and nutrients, and free from synthetics and pesticides. Add more than just flavour, added health. www.nutraorganics.com.au THE CAVEMAN BAKERY Proud to be a small, female-owned business. Founded in 2009, we are passionate about creating healthy, all-natural, paleolithic baked goods made with ingredients that you can actually pronounce, and which your great, great, great ancestors could have enjoyed with you! We also believe in eating food that tastes good. At the Caveman Bakery, we know that great-tasting paleolithic desserts are possible
YUM. | TABLE TALK
EAT STREET
EARTH FOOD STORE, NSW
Pictured above, Pana Chocolate´s Sydney shop and store is now open.
Our café-store is an unpretentious, warm and friendly hub for the local community, visiting chefs, foodies and tourists from all over the world. We serve exciting vegetarian food using high-quality ingredients. Our juices & coffee are renowned. www.earthfoodstore.com.au
because we’ve been baking our cookies with great success for family and friends for the past hundreds of thousands of years. (Ok, maybe not that long!) While we personally follow the Caveman Diet, we know that many of you out there do not, and that’s ok. Our cookies are great for all kinds of modern Homo sapiens. Whether you’re watching your weight, looking for a healthy dessert, or just interested in trying something new and delicious – our cookies will satisfy you. www.cavemancookies.com PANA CHOCOLATE SYDNEY SHOP OPENS Australia’s favourite raw, organic chocolate brand, Pana Chocolate, is excited to announce that its Sydney Shop and Café is now open. Serving their infamous handmade premium chocolate bars, the Pana Chocolate Sydney shop also offers raw cakes and cookies, seasonal drinks and handmade chocolate delicacies, including their take on old favourites like the ‘Vespa Wheels’ and ‘Pana Pop’. Everything available at ´Pana Chocolate´ is also free from dairy, soy and gluten, and contains no refined sugar.
HEAL THY SELF CO, VIC
We are just a super passionate team with a big love of smoothies, super bowls and good coffee. Our menu consists of fresh salads, smashed avo, toasties, granola and a range of fresh raw desserts with options for allergies and intolerances. www.healthyselfco.com.au
“Pana Chocolate’s Sydney fans have been asking for their very own shop for a long while, and this space in Alexandria has the right energy,” says Pana Barbounis, founder of Pana Chocolate. “Our top chefs have come up with new items for the menu and we’re very excited to share the Pana Chocolate goodness with New South Wales. We’re so happy with the look and feel of the space, and can’t wait to serve Sydney.” www.panachocolate.com
OI! TACO, QLD
Mobile food van. Authentic homestyle Mexican Cuisine. Our tortillas are gluten free and made fresh daily. www.oitaco.com
YUM. | KATE BRADLEY
GROUND UP BAKING { NICKNAMED ‘BETTY CROCKER’ IN HER EARLIER YEARS, KATE B R A D L E Y P ROV E S Y OU C A N B A K E Y OU R C A K E A N D E A T I T … MINUS THE SUGAR AND WHEAT OF COURSE. } Words Nicole Navarro
Melbourne-based wholefood extraordinaire, blogger and first-time author Kate Bradley of Kenkō Kitchen has discovered that life is like baking: it involves a lot of trial and error. In the past when baking gluten free, sugar free and often vegan, Kate admits that some things worked; some things failed miserably, but it was all just learning and as long as she was in the kitchen, she was having fun. This cook and nutritional medicine student made the transition to healthier baking in recent years simply by substituting caster sugar for stevia or coconut sugar, wheat flour for buckwheat or brown rice flour and eggs for ‘flax eggs’ or ‘chia eggs’. Quite the contrast to baking in her earlier years when she was affectionately named Betty Crocker. Back then Kate created quirky birthday cakes designed as pizza boxes, burgers, barbeques, and a plate of spaghetti and meatballs. All were loaded with wheat and sugar. How times have changed. In Kate’s first time as author, Kenkō Kitchen celebrates her healthy baking and cooking journey. This colourful cookbook is being released worldwide this month after a February release in Australia and March release in the US. Already it’s into its second print run. Kate, tell us what we can find in your first cookbook? A lot of my family favourite recipes and other classics with a healthy spin. There are comfort foods, traditional dishes and various cuisines all created using plant-based ingredients. It is simple food, which is packed with flavour that will leave you feeling great.
YUM. | KATE BRADLEY
I understand your father’s side consists of grain and livestock farmers… did their love of farm-fresh produce and cooking from the garden translate into deliciously healthy baking? My father’s mum is an unofficial CWA (Country Womens’ Association) superstar. Being on the farm she had to learn how to adapt all various recipes to just use what you have available. I still remember when we ran out of self-raising flour and she got out this book for country women, which showed them how to make their own. You couldn’t get to the shops very often so she was just a master of making do and inventing. Her recipes are still very close to my heart. My grandpa was a cereals and sheep farmer however I think he was the only farmer who never wanted to eat the meat. He is the gentlest man in the world. Any special Croatian baked treats you’ve inherited from your mum’s side of the family? I just made a Lemon Polenta Cake for my poppa, which was the same cake his aunty brought over on the boat from Croatia. The cake was over three months old by the time it got to Australia but my poppa still swears it was the best cake he has ever eaten.
How has your upbringing influenced your food choices today? My family has always been a big grow-it-yourself family so this has always been important to me. This if from the influence of both sides of my family, the Aussie farmers on my dad’s side who, even though they are in their 80s still grow their own food. Also the influence of my mum’s Croatian side, who became grape farmers and had an orchard when they migrated to Australia. Our garden contains over 100 fruit frees, whatever seasonal vegetables we can grow, various tea leaf trees and herbs. It’s beautiful to be able to pick and use food in your cooking you’ve grown yourself. I will always go to farmers’ markets when possible to get ingredients and try to stick to organic where possible. I always shop at local wholefood stores for my bulk ingredients and try and support local makers where possible. Why did you decide to go mostly gluten free? When I was 22 years old I was constantly lethargic, depressed, had daily migraines and had a lot of
YUM. | KATE BRADLEY
stomach issues. I didn’t know at this point I was actually suffering from coeliac disease and wasn’t diagnosed until January this year. I now am on a very strict gluten-free diet, so you won’t find any more gluten sneaking into my diet, those days are over. My daily headaches don’t exist, my stomach issues are decreasing and overall I just feel amazing. Tell us the story behind the unique and dinstinctive name ‘Kenkõ Kitchen’? I was always very inspired by Japanese cooking and their minimalistic approach to food and having that balance in their meals. The more I learnt about Japanese culture and macrobiotic cuisine the more thoughtful I became with my own cooking. Kenkõ means health/ healthy in Japanese, so to me it just made sense; I wanted to create a health kitchen and wanted to take these Japanese principles along with me. Can you describe what ‘macrobiotic cuisine’ is for those who don’t know? ‘Macrobiotic’ is a Japanese way of eating which uses grains such as brown rice as the staple for a meal then accompanied by local seasonal vegetables, seaweeds,
fermented products, small amounts of fruit and avoids all processed ingredients. Macrobiotic recipes are all about balance – having the yin and yang in your food for maximum nutrition from a meal. Some of the best meals I have ever had have been at macrobiotic restaurants in Japan. Describe your motivation for getting Kenkõ Kitchen started… When I first started getting really into my health I would test out recipes and bring in what I had made into work to eat for my lunch. I would have various colleagues asking how I made the food and how it still tasted so good without using so many ingredients. I decided to make the website to not only motivate myself to keep going with my healthy eating, but also to help inspire other young people to take a bit more notice of what goes on their plate. I wanted them to know eating healthy doesn’t mean just celery sticks and lettuce. You can have something that is super delicious, easy to make and will have you feeling great. I understand you also teach cooking classes… My cooking classes, The Kenkō Kitchen Cooking
YUM. | ABIGAIL O’NEILL
YUM. | KATE BRADLEY
Club, were only started last year after quite a few requests. I hope to build these up more this year and would love to be able to hold more workshops and classes.
A DAY IN THE LIFE OF KATE BRADLEY
Tell us about some surprising ingredients used in your recipes… I sneak a lot of weird items into my foods. Seaweed powders like kelp I try to hide in a lot of dishes to season my food and I will also try and turn simple ingredients like the base of a mushroom into something unexpected like a scallop. I love to use ingredients that are easy to grow yourself or are widely accessible just in a new and exciting way. I think people love to see new things – like the mushroom ‘scallops’ and find out ways they can sneak in more nutrients into their foods. Any nutritious secrets you like to load into your dishes? I slip plant-based protein into about two drinks a day as I know I don’t eat enough protein in my food. I also like to pop a spoon of a greens powder or other superfood powders into my breakfast or drinks throughout the day, usually if I know I’m not getting enough of something or if I am particularly stressed. Otherwise I will always just include a few cold-pressed green vegetable juices throughout my day and will try and stick to eating my fruit instead of juicing it so I still retain the fibre. Any new health or elimination goals for the year ahead? I plan on sticking to my strict gluten-free diet to help with my coeliac and will for a while also be steering clear of lactose and too much fructose. I know I have a lot of damage to repair after 24 years of being coeliac without realising. I also hope to challenge myself even more with my cooking and recipe development. www.kenkokitchen.com www.facebook.com/kenkokitchenau www.instragram.com@kenkokitchen
I will normally wake up quite early, I have three dogs who think anytime between 5.30am and 6am is when they need to be fed, so normally when one wakes up, they all wake up wanting food. After this it is normally straight to the gym, followed by breakfast (a green protein smoothie, some gluten-free toast or homemade baked beans). Then I will take the dogs for a walk to the park or beach. When I get home I will make a big juice and some sort of salad or quick soba dish to take with me for lunch. I will then go to work, fit in Kenkō on my lunch break or after work, then take the dogs to the park (or beach) again then cook dinner (this changes nightly and could be anything from Mexican, a curry, soup, salads or Italian – whatever inspires me that day). I will do some more work, read and head to bed by 10.30pm ready to do it all again the next day.
Images and recipes extracted from Kenkō Kitchen by Kate Bradley, published by Hardie Grant Books
YUM. | T O B I E P U T T O C K
YUM. | KATE BRADLEY
C H O C O L AT E , ROSEMARY & OLIVE OIL CAKE {
INGREDIENTS
}
195g (1½ cups) light buckwheat flour 240g (1½ cups) brown rice flour 100g (1 cup) ground almonds 2 tsp baking powder 1 tsp bicarb soda (baking soda) 1 tbsp cacao powder 1 tbsp tapioca flour 1 tsp salt 105g (1/2 cup) stevia 250ml (1 cup) olive oil 190ml (3/4 cup) coconut oil 250ml (1 cup) plant-based milk 125ml (1/2 cup) rice malt syrup 30g flaxmeal 100g dark chocolate (at least 70% cocoa solids), chopped into rough pieces leaves from 2 rosemary sprigs ICING 75g dark chocolate (at least 70% cocoa solids) 2 tbsp coconut oil 1 tbsp coconut cream
Remove from the oven and allow the cake to cool completely before removing from the tin.
Preheat the oven to 180°C. Put the flours, ground almonds, baking powder, bicarb soda, cacao, tapioca, salt and stevia in an electric mixer. Mix on medium speed for 2 minutes with the whisk attachment and then add the olive oil, coconut oil and milk and mix again. Once everything is combined, add the rice malt syrup, flaxmeal and 125ml (1/2 cup) water and mix for 2 minutes or until everything is well combined. Fold in the chocolate pieces and the rosemary leaves. Transfer to a well-greased 23cm ring (bundt) tin and bake in the oven for 30 minutes or until a skewer comes out clean.
GLUTEN FREE
ICING: put the chocolate and coconut oil in a double boiler over low heat. Once melted, remove from the heat and mix in the coconut cream. Drizzle the icing over the cake and place in the refrigerator for 5 minutes to set. Slice and serve. + Serves 12 + Preparation: 15 min. Cooking: 30 min.
SOY FREE
SUGAR FREE
YUM. | T O B I E P U T T O C K
YUM. | KATE BRADLEY
S W E E T P OTATO BROWNIES WITH CHICKPEA COOKIE DOUGH {
INGREDIENTS
}
BROWNIES 2 sweet potatoes, peeled and chopped into 5cm pieces 14 medjool dates, pitted 70g (2/3 cup) ground almonds 65g (1/2 cup) buckwheat flour 1 tsp baking powder 40g cacao powder 60ml (1/4 cup) maple syrup 1/2 tsp salt 125ml (1/2 cup) plant-based milk COOKIE DOUGH TOPPING 400g tinned chickpeas (garbanzo beans), drained and rinsed 60ml (1/4 cup) maple syrup 80g almond butter 1/4 tsp salt 90g (1/2 cup) grain-sweetened chocolate chips
To make the chickpea cookie dough, place all the ingredients, except the chocolate chips, in a food processor and blitz until a beautiful cookie doughlike mix has formed. Fold through the chocolate chips.
Preheat the oven to 180°C. Begin by steaming the sweet potatoes for 10 –15 minutes, or until soft. Transfer to a food processor or blender and blitz with the remaining brownie ingredients.
Smooth the cookie dough topping over the brownies in the tin and place in the refrigerator until ready to serve. Cut into pieces before serving.
Once a smooth mixture has formed, pour the mixture into a lined or greased square 23cm brownie tin and bake for 20 – 30 minutes or until a skewer comes out clean. Remove from the oven and allow to cool.
GLUTEN FREE
+ Serves 9 –12 + Preparation: 15 min. Cooking: 45 min.
SOY FREE
SUGAR FREE
YUM. | T O B I E P U T T O C K
YUM. | KATE BRADLEY
MORNING FRUIT GALETTE {
INGREDIENTS
}
PASTRY 130g (1 cup) buckwheat flour 90g (1/2 cup) brown rice flour 1 tbsp stevia 1/4 tsp pink lake salt 1/2 tsp baking powder 125g (1/2 cup) vegan plant-based spread or coconut butter FRUIT 2 peaches 2 nectarines handful blueberries 2 tbsp coconut nectar 1/2 tsp vanilla extract TO SERVE vegan yoghurt
and nectarines into slices and place in a small saucepan over medium heat with the blueberries, coconut nectar, vanilla and 2 tablespoons of water. Let simmer for 2 – 3 minutes until the stonefruit just begins to soften and the liquid has reduced.
Galettes have got to be one of the prettiest breakfasts around. A galette is such a simple dish with pastry and fruit, yet there is something so divine about it. These galettes are brilliant to make and put on the table to cut up and nibble on when you have guests, or to devour on your own.
Remove the stonefruit from the pan and arrange on the middle of the pastry circles.
Preheat the oven to 180°C. For the pastry, mix the flours, stevia, salt and baking powder in a bowl. Add the vegan spread and rub it in with your fingertips until the mixture is a coarse breadcrumb texture. Add 190ml water and gently mix to form a dough, adding more water if necessary.
Top the fruit with extra coconut nectar if desired.
Roll out on a floured surface and, with a cutter or by hand, form into rough flat circles, about 7.5cm in diameter, then set aside. For the fruit, cut the peaches
+ Serves 2 – 4 + Preparation: 15 min. Cooking: 25 min.
GLUTEN FREE
Fold the pastry circles in around the edges and place in the oven for 20 minutes or until golden. Serve the galettes immediately with yoghurt.
SOY FREE
SUGAR FREE
YUM. | T O B I E P U T T O C K
YUM. | KATE BRADLEY
MANGO & COCONUT BREAD WITH POACHED S TO N E F R U I T {
INGREDIENTS
}
MANGO AND COCONUT BREAD
juice and zest of 1 lime
195g (1½ cups) buckwheat flour 1 tsp bicarb soda (baking soda)
flesh of 1 mango, puréed, plus 1 large mango or 95g (1/2 cup) frozen mango, diced
1 tsp salt
poached stone fruit
190 g (1 cup) coconut sugar or xylitol
4 stonefruits of your choice
2 flax eggs (‘no egg’ replacement mix)
2 tbsp coconut syrup
1 tsp cinnamon
TO SERVE
60g (1 cup) shredded coconut
80g coconut yoghurt
70g (1/2 cup) nuts of choice (optional)
strawberries (optional)
1/2 tsp coconut oil
1 mint sprig
1 tsp vanilla extract
1 tbsp micro green sprouts
1 tsp apple cider vinegar
Preheat the oven to 180°C and line 1 small loaf (bar) tin or 6 small tins with baking paper.
Let simmer for 10 minutes or until the stone fruit begins to soften. Remove from the heat and set aside.
For the bread, in a bowl mix together the dry ingredients. Add all the wet ingredients, except the diced mango, and stir to combine. Gently fold in the diced mango and place the mixture into the lined tin/s. Bake in the oven for 15 – 20 minutes or until a skewer comes out clean.
Slice the loaf and distribute the slices or mini-loaves between 4 plates. Add 2 stonefruit pieces and serve each bowl with 1 tablespoon of coconut yoghurt, strawberries if using, a few mint leaves and 1 teaspoon of micro green sprouts.
While the bread is cooking, cut each stonefruit in half and place in a saucepan with 2 tablespoons of water and the coconut syrup.
GLUTEN FREE
+ Serves 4 + Preparation: 5 min. Cooking: 15 – 20 min
SOY FREE
SUGAR FREE
Y U M . | E M I LY H O L M E S
FINDING SWEET PLEASURE IN WELLNESS { THE PATH TO A CLEAN LIFE AND DIET IS BECOMING EVEN EASIER WITH THESE EASY-TO-MAKE DELIGHTS } Recipes , Emily Holmes, www.conscious-foodie.com
PANCAKES {
INGREDIENTS
}
1/2 cup coconut flour 1/4 cup coconut oil 1/4 cup honey
Combine coconut flour, coconut oil, honey, bicarb soda, eggs and milk in a bowl. Mix until well combined. Fry batter in a little extra coconut oil over medium heat on both sides until cooked t hrough.
1/2 tsp bicarb soda 4 eggs 1/4 cup milk (I used almond milk) extra coconut oil for frying
+ Makes 4 small pancakes + Preparation: 10 min. Cooking: 15 min. GLUTEN FREE
Y U M . | E M I LY H O L M E S
PEANUT BUTTER COOKIES {
INGREDIENTS
}
1½ cups almond meal 1/2 cup rice flour 1/4 cup honey 1/4 cup coconut oil melted
{
INGREDIENTS
}
1/2 cup coconut flour 1/2 cup cacao powder 1 tsp bicarb soda 6 eggs 1/4 cup coconut oil
1 egg 1/4 tsp baking powder 1½ tsp cinnamon 3 tsp peanut butter
Mix all ingredients until well combined. Form mixture into 12 balls and press each ball onto a lined baking tray. Bake at 160° C for 10 minutes. + Makes 12 cookies + Preparation: 10 min. Cooking: 10 min.
GLUTEN FREE
CHOCOLATE CAKE & CARAMEL SAUCE
DAIRY FREE
1 cup maple syrup 1 cup dried dates 3/4 cup coconut milk Combine coconut flour, cacao powder, bicarb soda, eggs, coconut oil and maple syrup in a bowl and mix well. Pour mixture (it is quite runny) into a cake tin. Bake in a moderate oven for 40 minutes. Meanwhile, make the caramel sauce by combining the dates and coconut milk at high speed in your blender. Once the cake is cool, top with the caramel sauce and serve. + Makes 1 cake + Preparation: 15 min. Cooking: 40 min.
GLUTEN FREE
DAIRY FREE
NUT FREE
SOY FREE
MY AFTERNOON CHOCOLATE FIX Recipes, Amy Chatwin, www.thoroughlynourishedlife.com
YUM. | AMY CHATWIN
PEANUT BUTTER DOUGHNUTS WITH CHOCOLATE PEANUT GLAZE {
INGREDIENTS
}
100g peanut butter (crunchy or smooth)
1 cup milk
30g butter
2 large eggs
60g (1/3 cup + 1tbsp) white rice flour
2 tsp vanilla extract
60g (1/3 cup + 1tbsp) brown rice flour
100g (1/2 cup) brown sugar
60g (1/2 cup + 1tbsp) almond meal
FOR THE GLAZE
60g (1/2 cup) buckwheat flour
150g semi-sweet dark chocolate
1/2 tsp salt
1/2 tsp vegetable oil
2 tsp baking soda
3/4 cup salted roasted peanuts, roughly chopped
1/4 tsp cinnamon
the tops are lightly golden and spring back when gently pressed down.
THE DOUGHNUTS: Preheat your oven to 180째C and thoroughly grease two 12-hole miniature doughnut pans.
Remove from oven and place on a cooling rack. After five minutes turn the doughnuts out onto the cooling rack to cool completely before glazing.
In a small bowl melt peanut butter and butter together by microwaving in short 30-second bursts. Stir in between. Once completely melted, set aside to cool.
THE GLAZE: chop chocolate into small pieces and place in a microwave-safe bowl. Heat in short bursts in the microwave and stir in between. Once completely melted and smooth mix in vegetable oil. Dunk one side of each doughnut into the glaze and then into the chopped peanuts. Place on a lined baking tray for the glaze to set. You may wish to place this tray in the refrigerator once all doughnuts have been topped.
In a large bowl whisk together white rice flour, brown rice flour, almond meal, buckwheat flour, salt, baking soda, and cinnamon. In a separate bowl whisk together milk, eggs, vanilla extract, and brown sugar. Whisk melted peanut butter mixture into milk mixture slowly until completely smooth. Whisk wet mixture into dry mixture until smooth.
Keep stored in an airtight container in the refrigerator for two to three days. Bring to room temperature before eating for maximum enjoyment.
Spoon mixture into a large piping bag fitted with a round tip. Pipe mixture into doughnut pan. Remember to fill the holes only 2/3 full as the mixture will rise.
+ Makes 15 mini doughnuts + Preparation: 20 min. Cooking: 25 min.
Bake in preheated oven for 12 to 15 minutes or until
GLUTEN FREE
YUM. | AMY CHATWIN
CHOCOLATE CHIP & CRISPY BUCKWHEAT COOKIES {
INGREDIENTS
}
40g buckwheat flour 40g sorghum flour 40g white rice flour 1/4 tsp baking soda 1/4 tsp salt 1/2 tsp cinnamon 60g (1/4 cup) butter, softened 1/3 cup brown sugar 1 egg yolk 1 tsp vanilla extract 2 tbsp milk 1/3 cup chocolate chips 1/3 cup buckwheat groats, toasted
In a small bowl whisk together buckwheat flour, sorghum flour, white rice flour, baking soda, salt, and cinnamon.
Roll tablespoon-sized portions of dough into balls and place on lined baking trays. Leave space for spreading.
In the bowl of a stand mixer fitted with the paddle attachment (or in a large bowl using a hand mixer) beat butter and brown sugar together until pale and fluffy.
Bake for 12 to 15 minutes or until the edges are golden. The centres will still be soft (this makes for chewy cookies). Remove and cool completely on baking sheets. Store cookies in refrigerator for maximum chewiness for up to four days.
Add egg yolk, vanilla extract, and milk, and beat until well combined. Reduce speed to low and add whisked dry ingredients. Mix until completely combined. Switch to a wooden spoon and mix in chocolate chips and toasted buckwheat groats. Chill dough for at least 20 minutes to obtain the perfect texture. Preheat oven to 180째C and line two baking trays with baking paper.
GLUTEN FREE
{ NOTES } To toast the buckwheat groats: preheat oven to 180째C. Spread buckwheat groats across a rimmed baking sheet. Cook for 10 to 15 minutes. The groats should start to smell toasty and darken in colour. Remove from oven and allow to cool completely before using in recipe. You can find uncooked buckwheat grain at some supermarkets and most health food stores. + Makes 12 cookies + Preparation: 35 min. Cooking : 15 min.
NUT FREE
YUM. | AMY CHATWIN
BEETROOT CHOCOLATE CUPCAKES WITH GOLDEN SYRUP BUTTERCREAM {
INGREDIENTS
}
1 medium roasted beetroot, cold (about 150g)
50g (1/4 cup) caster sugar
100g bittersweet chocolate, roughly chopped
100g (1/2 cup) brown sugar
1 tsp instant coffee granules
2 tsp vanilla extract
80g (2/3 cup) buckwheat flour
1/2 cup milk
80g (1/2 cup) brown rice flour
1/3 cup vegetable oil
80g (3/4 cup + 1 tbsp) almond meal
GOLDEN SYRUP FROSTING
40g (1/3 cup) cocoa powder
125g (1/2 cup) butter, softened
1 tsp salt
375 - 500g (3 - 4 cups) icing sugar
1/2 tsp baking soda
2 tsp vanilla extract
2 tsp gluten-free baking powder
pinch of salt
2 large eggs
1½ tbsp golden syrup
chocolate until smooth and fully incorporated. Switch to a wooden spoon and pour wet ingredients into dry ingredients. Mix until just combined. Spoon into prepared cases filling them 2/3 of the way.
THE CUPCAKES: Preheat oven to 180°C and place cupcake papers in 18 holes of two 12-hole 1/3 cup capacity cupcake tins. Peel beetroot and shop into large pieces. Puree in a blender or food processor until you have a smooth paste. Set aside until needed.
Place trays in oven and bake for 20 to 22 minutes or until the tops of the cupcakes bounce back when lightly touched. Allow to cool completely before frosting.
Place chocolate into a small microwave-safe bowl and microwave in 20-second bursts until melted. Stir between each burst. Once melted, dissolve instant coffee in chocolate and set aside to cool.
THE FROSTING: place butter in a large bowl and using a handmixer beat until pale and fluffy. Add remaining ingredients and beat until frosting is fluffy and aerated, about 3 to 4 minutes. Spoon frosting into a piping bag fitted with your choice of tip and decorate cooled cupcakes as desired. You could also use a knife to frost cupcakes rather than a piping bag. Store in an airtight container in the refrigerator for up to 3 days.
In a large bowl whisk together buckwheat flour, brown rice flour, almond meal, cocoa powder, salt, baking soda, and baking powder. In a medium bowl whisk together eggs, caster sugar, brown sugar, vanilla, milk, and vegetable oil until smooth.
+ Makes 16 -18 cupcakes + Preparation: 45 min. Cooking Time: 25 min.
Slowly whisk in pureed beetroot and melted
GLUTEN FREE
YUM. | PRODUCTS
BAKING UP A STORM { ADD THESE GOODIES TO YOUR SHOPPING LIST THIS MONTH
}
3.
1.
4.
2.
11.
10
5.
9.
7.
8.
6.
STOCKISTS 1. Robert Gordon, Medium Kitchen Bowl, www.robertgordonaustralia.com 2. 123 Gluten Free, Bundt Poundcake, www.123glutenfree.com 3. Orgran, No Egg, www.orgran.com 4. Eve’s Better Bake Cookies, www.evesbetterbake.com.au 5. Perfect Sweet, Chocolate Bake Mix, www.sweetlife.com.au 6. Robert Gordon, Gluten Free, www.robertgordonaustralia.com 7. Foddies, Salted Caramel, White Choc and Macadamia Cookies, www.foddies.com 8. Well & Good, Cafe Style Bread Mix, www. wellandgood.com.au 9. Melinda’s Gluten Free Goodies, Chocolate Fudge Brownie, www.melindasgfg.com 10. Orgran, Pancake mix, www.orgran.com 11. Shop until, Suck UK Cookie stamp, www.hardtofind.com.au
YUM. | BOOKS
HEALTHY READING MATERIAL {
GLUTEN-FREE BOOKWORMS UNITE!
}
THE HAPPY COOKBOOK By Lola Berry Lola Berry’s cooking is fresh, vibrant and jam-packed full of flavour – a little like Lola herself! Based around nutritionally-dense wholefoods, Lola’s recipes are free of gluten and wheat, with very little dairy and no refined sugar. This truly is food that will make you glow with good health, inside and out. High-energy breakfasts include Crunchy Paleo Granola, Vanilla and Blueberry Oaty Pikelets and 18 different smoothie combos. While eating well is vital for good health, it’s just one piece of the puzzle. As well as sharing her nutritious recipes, Lola discusses the other key pillars of EDITOR’S good health, including exercise, mindfulness and mental health. She offers PICK insights both professional and personal. Happiness is within your grasp and it starts with eating well. www.fishpond.com.au THE GRAIN-FREE FAMILY TABLE: 125 DELICIOUS RECIPES FOR FRESH, HEALTHY EATING EVERY DAY By Carrie Vitt Go grain-free – it’s gluten free and paleo-friendly. When Carrie Vitt was diagnosed with an autoimmune disease, she was able to reverse it after being put on an elimination diet that cut out gluten and grains. In this beautiful full-colour cookbook, Carrie pro-vides delicious, family-friendly recipes for a workable unprocessed, grain-free lifestyle. In addition to sources for healthy ingredients, time-saving ideas, health tips, and 125 easy grain-free recipes, Carrie offers simple variations on every recipe to make each follow more restrictive paleo and primal guidelines. Written in Carrie’s warm, inviting style, this helpful sourcebook is the perfect entree to a healthy, nourishing diet that brings grain-free eating into the mainstream. www.fishpond.com.au
DELICIOUSLY ELLA: 100+ EASY, HEALTHY, AND DELICIOUS PLANT-BASED, GLUTEN-FREE RECIPES By Ella Woodward From the founder of the wildly popular food blog Deliciously Ella, comes 120 plant-based, dairy-free, and gluten-free recipes with gorgeous, full-color photographs that capture the amazing things we can do with natural ingredients. Deliciously Ella is an essential, how-to guide to clean, plant-based eating, taking you through the best ingredients and methods for preparing easy, exciting meals. Ella shares 100 new recipes and 20 classics in her signature elegant style. Packed simple, foolproof instructions, Deliciously Ella provides a foundation for a pure, unprocessed, unrefined diet, so you can look and feel better while enjoying great food. www.fishpond.com.au
YUM. | GET SOCIAL
DIGITAL HOT SPOTS {
GLUTEN-FREE SOCIAL MEDIA UNITE
}
HEARTBEET KITCHEN Cook like you donâ&#x20AC;&#x2122;t have to clean. Writer, food lover & photographer at Heartbeet Kitchen & author of Smitten w/ Squash. Health through real food, paleo. twitter.com/amanda_paa
NUTRA ORGANICS We bring you nutrition today for a healthy tomorrow with our premium wholefood products - packed with essential nutrients to bring out your best! instagram.com/nutraorganics
THE HEALHTY CHEF Purely delicious functional food for optimum health + wellbeing twitter.com/teresacutter
FOLLOW US ! Follow our team on Instagram and join us on our gluten-free adventures around Australia! You can find us here: GLUTEN FREE ON A SHOESTRING
DECADENT ALTERNATIVES GLUTEN FREE BAKING
Making eating gluten free enjoyable... and affordable.
Decadent Alternatives is simply about baking with alternatives, particularly gluten-free flours. We specialise in creating delicious glutenfree recipes.
facebook.com/gfshoestring
facebook.com/decalternatives
yum.glutenfreemagazine Facebook
yumglutenfree Twitter
yum_gluten_free
YUM. | THE PROTEIN BREAD CO
BREAD IS BACK { A U S S I E C O M PA N Y M A K I N G B R E A D A H E A LT H Y C H O I C E F O R A L L } Words Michelle Dryburgh
Bread is perhaps the one food people living gluten free miss most. It’s a staple of the Western diet, and many long for the convenience and simplicity of a salad sandwich, honey on brown bread or a gooey melted cheese toastie.
was more challenging than expected. “Personally, I never thought about giving up, but I’m pretty sure every single person who tasted those first few batches thought I was crazy,” Anna laughs.
Running a busy café in central Sydney, Anna Hopkins was made well aware of the demand for a viable gluten-free alternative.
“I’m so grateful for the amazing feedback and insight I received from my customers every day, as that’s what gave me the strength and confidence to keep going.”
Health conscious customers were also seeking a low-carb, guilt-free option so they too could enjoy bread again.
Twelve months later, Anna had perfected the recipe for Protein Bread – a low carb, high protein, gluten-free bread made from natural ingredients.
It wasn’t long before Anna was spurred into trialling her own gluten-free bread recipe, but it
Word soon spread of the ‘café that sells Protein Bread’, and Anna’s little café was
YUM. | THE PROTEIN BREAD CO
“
I’m so grateful for the amazing feedback and insight I received from my customers every day, as that’s what gave me the strength and confidence to keep going.
”
swamped with demand. Manufacturing was taken offsite into a commercial bakery, and within just a few months, production of the loaves grew from 20 a day, to 40, then 80, and now hundreds of loaves each day. “Before I got the crazy idea for Protein Bread, my only real experience was baking at home. Coming from a Danish family, yet being an enthusiastic gymnast, I was always trying to make recipes healthier,” Anna recalls. “I was also inspired by my sister, who had made huge progress with diet and lifestyle changes. However I could see her frustration and disappointment whenever we went out for brekkie at the lack of options available to her.” Protein Bread contains 92% less carbohydrates than regular bread at only 2.4 grams per serve, and a whopping 16 grams of protein. It’s free of gluten, wheat, yeast, soy and sugar. Made from a blend of whey, egg white,
golden flax meal, pea protein, almond meal, gluten-free baking powder, chia, linseed, sea salt, black pepper, caraway, sunflower, sesame, pepitas a nd cinnamon. “The fact I had no real experience never phased me – I just asked a lot of questions, learnt a lot from my customers, ran a lot of tests, baked a lot of bread and kept going ‘til I got there,” says Anna. Protein Bread now offers a growing range of products including the original Protein Bread, Date and Walnut Protein Bread, a bake-at-home Protein Bread Mix and Protein Pancake Mix. “We are currently finalising some new, exciting products, all driven through feedback and demand from our amazing followers, so stay tuned,” Anna adds. “We love taking a staple product such as bread, which everyone knows and loves, giving it a mini makeover then re-introducing it into people’s lives.” www.theproteinbreadco.com.au
MOVE NOURISH EAT Recipes Lorna Jane, www.movenourishbelieve.com
YUM. | LORNA JANE
STRAWBERRY, BANANA & ALMOND FRIANDS {
INGREDIENTS
}
2 medium bananas (400g) 6 organic free range egg whites 1/2 cup (125g) cold-pressed extra-virgin coconut oil 1 cup (120g) ground almonds (meal) 3/4 cup (165g) coconut sugar 1/2 cup (80g) brown rice flour 1/4 cup (40g) quinoa flour 1½ tsp ground cinnamon 1/2 tsp gluten-free baking powder 4 strawberries, sliced thinly 1⁄3 cup (15g) flaked coconut or flaked almonds
Preheat oven to 200°C. Grease 8-hole (1/2 cup/125ml) mini loaf pan; line bases of pan holes with strips of baking paper, extending paper 2.5cm (1 inch) above sides. Thinly slice half of one of the bananas. Mash remaining banana in a small bowl; you will have a cup of mashed banana. Whisk egg whites in a medium bowl until frothy. Add coconut oil, ground almonds, sugar, mashed banana, sifted flours, cinnamon and baking
GLUTEN FREE
DAIRY FREE
powder; whisk until combined. Divide mixture evenly into pan holes. Top with sliced banana, strawberries and coconut. Bake friands about 25 minutes. Stand friands in pan for 5 minutes, before transferring onto a wire rack to cool. + Makes 12 muffins + Preparation & Cooking time: 1 hour. Recipe from ‘Nourish: The Fit Woman’s Cookbook’.
SOY FREE
SUGAR FREE
Olive & Joy diamond heart tea towel, $29 www.oliveandjoy.com
YUM. | LORNA JANE
KALE, QUINOA & GOAT CHEESE ‘ON-THE-GO’ MUFFINS {
INGREDIENTS
}
2 tbsp coconut oil 1 medium brown onion (150g), sliced thinly 2 garlic cloves, minced 3 cup (300g) fresh kale leaves (5 stalks) salt and freshly ground pepper, to taste pinch of dried chilli flakes or to taste 1/2 cup (100g) cooked quinoa, as per packet instructions 1 cup (200g) goat cheese, crumbled 3 tbsp flat leaf parsley leaves, chopped 4 extra large organic eggs (59g), beaten lightly pinch of nutmeg 1/4 cup (55g) almonds or walnuts, chopped coarsely
Preheat oven to 180°C. Line a 12-cup muffin tin with 12 cupcake liners and set aside. Heat coconut oil over medium heat in a large frying pan. Add onions and cook until translucent, for 3 – 4 minutes. Add garlic and cook for 2 minutes. Add 1 cup of kale leaves for 1 minute, season with salt, pepper and chilli flakes then remove from heat and let cool. Place the remaining 2 cups of kale in a food processor or blender. Pulse until the kale leaves are pureed or very finely chopped. You should have about 1 cup of kale. In a large mixing bowl, combine cooled quinoa, onion mixture, pureed kale, goat cheese and parsley. GLUTEN FREE
DAIRY FREE
Pour in the eggs, nutmeg and mix until well combined. Divide batter evenly among prepared muffin cups. Top with chopped nuts. Bake for 30 minutes or until tops are golden brown. Remove from oven and cool on rack. + Serves 8 + Preparation: 15 min. Freezing Time: 1hr 15 min. Recipe from Clean and Simple Eating: Nourishing know-how for the active girl on-the-go.’
SOY FREE
SUGAR FREE
YUM. | NAKED SEEDS
GO NAKED FOR BREAKFAST { ALLERGY-FREE PANCAKES TO PLEASE YOUR TASTEBUDS AND YOUR TUMMY } Words Michelle Dryburgh
It sounds too good to be true – pancakes that taste good and are good for you too. But a Melbourne osteopath has developed a glutenfree, nutritious pancake mix that is also dairy free, sugar free, soy free and vegan. Dr Sofie Rasmussen spent months perfecting the Naked Seeds recipe, using a carefully considered blend of natural and nourishing ingredients like maca powder and chia. Her motivation was the patients she treats every day for musculoskeletal complaints – problems which are often linked to gut health. Working in the CBD, a majority of her patients lead fast-paced lives with busy workloads, high stress and a lack of self-love. “Unfortunately, diet is the first thing people compromise – they see it as a big effort to eat healthy and easier to buy takeaway or not eat lunch at all,” Dr Rasmussen explains. “This lack of time and high amount of stress causes a negative spiral on health.”
Wanting to show people eating healthy could be quick, easy and fun, Dr Rasmussen set about creating her own pancake mix. She continues to share her love of food by posting healthy recipes online in the hope of inspiring others, and is working on new flavours and products to expand the Naked Seeds range. “I personally love making pancakes and going crazy with healthy topping combinations – they don’t need to be served with maple syrup and ice cream!” While Dr Rasmussen doesn’t advise patients to follow a specific diet, she does encourage them to eat well balanced, whole foods and listen to their body. That includes noting any inflammation and pain which can sometimes be the result of coeliac disease or gluten intolerance. “Patients often come to an osteopath for treatment for their musculoskeletal complaint and expect a purely hands-on treatment, but I think it’s important to incorporate the gut into our approach so we can create the optimal range for our body to heal itself.” www.nakedseeds.com.au
gluten free food expo the
2015
Friday 1 May 1.00pm to 7.00pm Saturday 2 May 9.00am to 3.00pm Brisbane Convention and Exhibition Centre
Featuring a wide variety of gluten free exhibitors, cooking demonstrations, kids area, guest speakers and more! Pre-purchase your tickets online and save!
www.glutenfreefoodexpo.org.au (07) 3356 4446 qld@coeliac.org.au
Presented by Coeliac Queensland
Principal Sponsor
Anzac Biscuits Preparation Time: 15 min
GLUTEN FREE
Live Life Well
Cooking Time: 18 min
Makes: 24
Ingredients 1 cup Orgran All Purpose Plain Flour 1 cup rolled rice flakes 1 tbsp rice bran 1 tbsp Orgran GFG Gluten Substitute ½ cup caster sugar ¾ cup desiccated coconut 125g butter or salt reduced monounsaturated margarine 2 tbsp golden syrup* 1½ tsp vanilla essence 1½ tsp bicarbonate of soda 1 tsp boiling water * Treacle, honey or maple syrup can be substituted for golden syrup.
Method 1. Preheat oven to 160ºC / 325ºF. 2. Prepare 2 flat oven trays by spraying with cooking spray. Line base of trays with baking paper. 3. Sift flour into a large mixing bowl. Add rice flakes, rice bran, gluten substitute, sugar and coconut and mix well. 4. Place butter into a small saucepan and melt over a gentle heat. Stir in golden syrup and vanilla. OR Place butter into a small microwave-safe bowl. Cover and microwave on high for 40 seconds or until butter is melted. Stir in golden syrup and vanilla. 5. Mix bicarbonate of soda with boiling water and add to warmed liquid. Stir liquid into dry ingredients and mix well. Mixture should be a moist consistency. 6. Lightly dust hands with flour and roll portions of mixture into balls approximately the size of walnuts and place onto prepared trays. Use a fork dipped in flour to press flat. 7. Place into a moderate oven and bake for approximately 18 minutes or until light golden brown and cooked. 8. When cooked, remove from oven and leave on trays for 2 minutes. Loosen biscuits and leave on trays to cool. 9. When cold, store biscuits in an airtight container.
Download the FREE Orgran Recipe App today on iPhone or Android. For 300+ more ideas how to use Orgran Gluten Free Flours and Custard Mix, download the FREE Orgran Recipe App for iPhone or Android today!
www.orgran.com
BAKING THE CLASSICS, GLUTEN FREE Recipes, Orgran Gluten Free, www.orgran.com
YUM. | ORGRAN GLUTEN FREE
NO-EGG CHOCOLATE BROWNIE {
INGREDIENTS
}
1 cup Orgran Gluten Free Self Raising Flour 1/4 cup cocoa 3/4 cup desiccated coconut 2 tsp Orgran No Egg – Egg Replacer 1 cup firmly packed brown sugar 185g soft butter or dairy-free alternative 3 tbsp golden syrup 1/2 tsp vanilla CHOCOLATE ICING 30g butter or dairy-free alternative 2 tbsp boiling water 1 cup icing sugar 1/4 cup cocoa 1/4 cup coconut, to sprinkle on top
CHOCOLATE ICING: Place butter and water into a small microwave-safe bowl. Microwave on high for 30 seconds and stir. Sift icing sugar and cocoa into a medium-sized bowl. Pour in butter and water and stir well.
CAKE: Preheat oven to 160°C. Prepare a 25cm x 20cm slice tray by spraying with cooking spray. Line base of tray with baking paper. Place flour, cocoa, coconut, No-Egg and brown sugar into the bowl of an electric food processor. Process until ingredients are well combined. Add butter and process until well mixed.
Spread chocolate icing over slice. Sprinkle with coconut. Allow to cool. Cut into squares. { NOTE } Orgran No Egg – Egg Replacer is used in this recipe. If dairy-free butter alternative is used, the recipe can be dairy free.
Place golden syrup into a small microwavesafe bowl. Microwave on medium to high for 30 seconds. Add vanilla and stir well. Pour into food processor. Process until mixture is well combined. Press mixture into prepared tray. Place tray into a moderate oven and bake for approx. 30 minutes or until slice is cooked when tested. While slice is cooking, make Chocolate Icing.
+ Serves 8-10 + Preparation: 20 min. Cooking: 30 min.
GLUTEN FREE
BAKED RICOTTA CHEESECAKE {
INGREDIENTS
}
PASTRY 125g butter or dairy-free alternative 90g caster sugar 1/2 tsp vanilla essence 1 egg, lightly beaten 250g Orgran Gluten Free All Purpose Plain Flour 1/2 tsp gluten-free baking powder 60g cornflour 60g Orgran Gluten Free Custard Powder CHEESECAKE FILLING 750g reduced fat ricotta cheese for cheesecakes 250g light Philadelphia cream cheese 1/2 cup caster sugar 1/2 tsp vanilla essence
PASTRY: Preheat oven to 190ยบC Prepare a 20cm pie dish; cover with cooking spray. Cream butter, sugar and vanilla. Gradually add egg to creamed mixture, beating well after each addition. Sift gluten-free flour, baking powder, cornflour and custard mix into creamed mixture. Mix to a firm dough. Turn out onto a lightly floured (gluten free) board and knead lightly. Roll out to 0.5cm thickness. Cut sections of pastry. Carefully lift pastry into prepared dish. Press into dish. Place into a moderately hot oven and bake for approximately 10 minutes or until pale golden brown. While pastry base is cooking, make up cheesecake filling. CHEESECAKE FILLING: Place all the ingredients into the bowl of an electric food blender. Blend until smooth. Carefully pour filling into pastry base in dish. Sprinkle with nutmeg. Place into oven and bake for approximately 45 minutes or until set in the centre. Remove from oven and allow to cool.
4 eggs grated nutmeg, to sprinkle on top
+ Serves 8 + Preparation: 20 min. Cooking: 55 min. GLUTEN FREE
YUM. | ORGRAN GLUTEN FREE
SAUSAGE ROLLS {
INGREDIENTS
}
MEAT FILLING 4 long thin gluten-free sausages boiling water 250g lean minced beef PASTRY 2 cups Orgran Gluten Free All Purpose Plain Flour 1/2 tsp gluten-free baking powder 125g butter 100ml cold water 1 tsp lemon juice 2 egg yolks 1 tbsp cold water
FILLING: Place sausages into a large bowl. Cover with boiling water. Leave for approximately 2 minutes. Remove skins. Place into a large mixing bowl. Add minced beef. Thoroughly mix sausage mince and minced beef to combine well. There is usually enough flavour in the sausages for the combined sausage mince and minced beef when making these sausage rolls for children. A little additional flavour in the way of cracked pepper, mustard, curry, etc. can be added if desired. PASTRY: Preheat oven to 200Ë&#x161; C. Prepare 2 flat oven trays by spraying with cooking spray. Sift flour and baking powder into a medium-sized mixing bowl. Rub butter into dry ingredients until mixture resembles fine breadcrumbs. This process may be done by using an electric food processor. Pour 100ml cold water into a small bowl. Pour in lemon juice. Add one egg yolk. Mix well together. Pour liquid into dry ingredients and mix well to
form a firm dough. Turn dough out onto a lightly floured (gluten free) board and knead lightly. ASSEMBLY: Divide pastry in half. Roll out one half to a rectangle approximately 30cm x 18cm x 0.5cm. Divide meat in half. Form each half into a long roll the length of the pastry. Place a roll of meat along the pastry to one side of the length of the pastry. Roll pastry over the meat to form a tight roll. Cut into 5cm lengths and place onto prepared tray. Repeat with remaining pastry and meat. Place remaining egg yolk and extra water into a bowl. Lightly beat. Use to glaze tops of sausage rolls. Place into a moderately hot oven and bake for approximately 10 minutes. Reduce heat to 190Ë&#x161; C and continue to cook for an additional 10 minutes or until cooked when tested. When cooked remove trays from oven and place sausage rolls onto a wire rack to cool. + Makes 30 (approx) + Preparation: 35 min. Cooking Time: 20 min.
GLUTEN FREE
YUM. | NADIA FELSCH
BUILD IMMUNITY, NATURALLY { KNOW HOW TO KICKSTART OR EVEN RE-BOOT YOUR IMMUNE SYSTEM? GET THE LOWDOWN HERE } Words
Nadia Felsch, Wholefoods Expert at Body Beyond Birth, www.bodybeyondbirth.com
As the outside temperature drops, viruses run rife and our bodies require a different kind of attention than in the warmer months.
foods and soft drinks; processed and packaged food-like items that have moved away from how nature made it.
It doesn’t need to be difficult however and with some small adjustments and awareness, you can give your immune system the very best chance to protect you through winter.
We’re not designed to eat that way and as well as causing a myriad of issues for our bodies, they suppress our immune systems, weakening them and making them more susceptible to illness.
ENJOY THE RAINBOW IT STARTS AND ENDS IN THE GUT This is the most crucial step to preparing your immune system for winter and given that we eat several times a day, it’s also the simplest.
Around 80% of our immune system is located in our gut.
By eating wholefoods such as quality animal protein, legumes, grains, nuts and seeds as well as loads of fresh fruit and vegetables, you’re providing your body with the countless nutrients that it uses to thrive and protect you.
So that’s a pretty good reason to take some action.
Key nutrients that your body seeks to prepare the immune system are Omega 3’s, the minerals selenium and zinc as well as vitamins A, C, D and E, all of which are readily found in a wholefoodsrich diet.
This good bacteria that our bodies thrive on is found in both whole and fermented foods, such as raw sauerkraut, miso, yoghurt, kefir, kimchi, kombucha and microalgae, or in the form of supplements.
CROWD OUT THE REST
GET SPICY
Enjoy delicious meals made from wholefoods and lose the processed everything else – crowd them out with so much deliciousness that you don’t even notice anything is missing.
By cooking with and using naturally occurring spices, you access their natural antioxidant properties and in turn prepare your immune system.
That includes artificial sweeteners and refined sugars, processed meats and baked goods, fried
The top options are onions, garlic, ginger, black peppercorn, cayenne pepper, allspice, and of
Good gut health equals a strong immune system and probiotics, as well as offering a detoxifying effect, providing us with a defense shield.
YUM. | NADIA FELSCH
course turmeric.
when you start to feel less than ideal. Also in place of antibiotics; the enemy of our gut health.
TO THE POWER OF C GET HYDRATED In preparation as prevention and also as a natural remedy, Vitamin C is a serious powerhouse for the immune system. The simplest way is to add a slice of lemon to your water, which will provide you with extra vitamin C. It can also be used in conjunction with natural healers, ginger and echinacea in warm water
Water could be considered the elixir of life and consuming it often, is one of the best things you can do for your health. It offers detoxification, hydrations and in this case specifically, it assists in the production of lymph, which carries white blood cells and other immune system cells.
AN INTENSE JOURNEY OF FLAVOUR Recipes, Dianne Ward, The Sassy Cook, www.thesassycook.com
YUM. | DIANNE WARD
BANANA, PEANUT BUTTER & CHOCOLATE BREAD {
INGREDIENTS
}
2 cups almond flour 2 tsp gluten-free baking soda 1/4 tsp salt 1 cup bananas, mashed 1/2 cup smooth peanut butter (or almond butter) 3 tbsp honey 2 eggs 1/3 cup milk, full fat 1/4 cup olive oil or butter, melted 1/2 cup dark chocolate, chopped
BLUEBERRY, QUINOA & LEMON MUFFINS {
INGREDIENTS
}
1 cup quinoa flour 1 cup gluten-free flour
Preheat the oven to 180°C. Grease a loaf pan and line with parchment paper.
1/2 cup firmly packed brown sugar 3 tsp gluten-free baking power pinch salt
In a large bowl, mix together the almond flour, baking soda and salt.
1/2 cup oil
Using a blender or food processor, pulse together bananas, peanut butter, honey, eggs, milk and oil or butter until creamy.
2 eggs
Pour wet mixture into the bowl with the dry ingredients and using a rubber spatula, gently mix to combine. Do not over mix. Fold in dark chocolate into the batter. Pour batter into the prepared loaf pan and top it with additional dark chocolate chunks if desired Bake until a toothpick inserted into the centre comes out clean, approximately 45 – 50 minutes. Place on a wire rack to cool. + Serves 10 + Preparation: 15 min. Cooking Time: 50 min.
GLUTEN FREE
1 cup milk 1 tsp vanilla 1 tsp lemon zest 2 cups blueberries, fresh or frozen Heat oven to 180°C. Line your muffin tin with paper cups. Mix together the flour, sugar, baking powder and salt in a large bowl and then set aside. Whisk together the milk, oil, eggs, lemon zest and vanilla in a smaller bowl. Add this to the dry mixture and stir very gently being careful not to overwork. Add in the blueberries and fold into the batter being careful not to break up the blueberries. Stir just enough to evenly distribute the blueberries throughout the batter. Divide the batter evenly between the cups. Bake for 18 – 25 minutes until the tops are golden brown. Move to a wire rack to completely cool. If you aren't planning to eat these straight away, I recommend freezing and pulling out of the freezer as required. + Makes 12 + Preparation: 12 min. Cooking Time: 18 -25 min. GLUTEN FREE
YUM. | DIANNE WARD
STRAWBERRY INTENSE MUFFINS
{
INGREDIENTS
}
1 punnet strawberries – hulled 3/4 cup sugar 2½ cups almond meal 2 eggs 1/2 cup olive oil 2 tsp gluten-free baking powder Optional extra: 1 tsp beetroot powder – for extra colour
Preheat oven to 180°C and line cup cake moulds with papers.
Bake until golden and firm to the touch, about 15 – 20 minutes.
In a food processor, blend strawberries to a fine puree, add eggs, sugar, oil, mix until combined.
ICING: If you want to take these to the next level, melt about a cup of white chocolate melts in the microwave for 1 minute, check, if not melted, add for another 10 to 20 seconds. Stir until smooth then spread over cupcake. While the chocolate is still runny top with toasted coconut flakes (I used McKenzie brand from Coles) and cashews.
Add almond meal, baking powder and beetroot powder if using, mix until combined. Fill cupcake papers.
GLUTEN FREE
YUM. | BAKERIES
A GUIDE TO THE LATEST GLUTEN-FREE BAKERIES { TAKE YOUR TASTEBUDS ON A BREAD ADVENTURE, SCOPING OUT SOME OF THE BEST ACROSS OUR CAPITALS }
Left, Black Ruby Bakery offers plenty of GF bread options; Silly Yaks takes pride in its high-quality tastes; at GF Precinct your artisan bread awaits.
THORNBURY, VICTORIA Black Ruby Bakeries We strive to offer a quality substitute of bread products to the coeliac, vegan and diabetic communities across Melbourne and greater Victoria. Our handmade bread is baked fresh daily and available for purchase Tuesday right through to Saturday, along with our range of GF dry mixes and cooking basics. Bread orders are always welcome and are recommended for those coming from the outer suburbs of Melbourne. We are always happy to answers any queries you have about our products, give us a call or visit our HQ on High St in Thornbury! www.facebook.com/blackrubybakeries COBURG, VICTORIA Silly Yaks Here at Silly Yaks we believe that our food should be good food first and gluten-free second. We are a dedicated gluten-free manufacturer, manufacturing and packing in a 100% gluten-free environment but the quality, taste and mouth feel of our products is second to none. Silly Yaks products are expensive,
and unashamedly so. We justify our premium branding with high-quality handmade products free of artificial colours, flavours and preservatives. We do not knowingly use genetically modified inputs and avoid the cheap fats which damage your health. Our products are low in saturated fat, do not contain fillers or bulking agents and are 100% gluten free and wheat free. www.sillyyaks.com.au MELBOURNE, VICTORIA GF Precinct All our artisan breads are hand made in our glutenfree bakery in Melbourne. We ensure that all our breads are truly gluten free. We are artisan bakers with a wealth of experience and knowledge about bread, especially sourdough. We are using these skills to make gluten-free breads that taste and feel as good as â&#x20AC;&#x153;normalâ&#x20AC;? bread. We have gone to great lengths to source our ingredients including stoneground buckwheat and besan flours, all of which are milled locally. We experimented with many different flours and methods and have created our own range of mixes for our breads. We believe in making fresh breads from natural
YUM. | BAKERIES
Left, The Healthy Loaf´s master baker Graham Gardner ; In Sydney is Imperial Gluten Free Bakery; in Perth discover Strange Grains Gluten Free Bakery.
and nutritious ingredients. www.gfprecinct.com.au GEELONG, VICTORIA The Healthy Loaf This Geelong-based bakery offers products that are 100% guaranteed gluten free, made in a 100% glutenfree environment - a claim many others cannot make! Fans of The Healthy Loaf love not only the health benefits and the taste of our gluten-free bread but that it’s soft and fluffy just like real bread. In all healthy loaf recipes, the five base ingredients are: gluten-free soy-based flour, water, yeast, vinegar, and oil. There are no preservatives, because some coeliac sufferers can have a reaction to them. The Healthy Loaf’s range of breads, rolls, wraps and pizza bases is most unique because of how they’re made. The Healthy Loaf’s Master Baker, Graham Gardner, pioneered a technique that mimics the baking process of real bread but without the gluten. www.thehealthyloaf.com.au
Imperial Bakery is the largest gluten-free bakery in Australia. All their breads are made daily and contain absolutely no preservatives. What’s more, they can be vacuum sealed and shipped Australia wide, maintaining freshness for up to nine days. With over 16 years´ experience, Imperial Bakery’s gluten-free Chef Moura has created an irresistible range of cakes, banana bread, pastries and pies. Their newest additions include meat pies, sausage rolls and quiches - all of which can also be shipped Australia wide. There’s something for everyone’s taste buds. www.glutenfreeimperialbakery.com.au LEEDERVILLE, WESTERN AUSTRALIA
RYDALMERE, SYDNEY
Strange Grains Gluten Free Bakery When a gluten-intolerant anthropologist starts thinking about bread, she approaches it differently to a baker. She researches all the seeds and weeds, roots and pseudo grains used to make breads in other cultures and then she experiments... endlessly! The result? Traditional old world breads from exotic new world grains.
Imperial Gluten Free Bakery As the name suggests, everything from Imperial Bakery is gluten free, making it the perfect haven for anyone with coeliac disease or any gluten intolerance. Owner Joseph Maroun, a baker all his life, chose to open Imperial Gluten Free Bakery in mid-2011 so he could share his baking with friends and family who have the food intolerance. Located on Victoria Road in Rydalmere, NSW,
We bake delicious, traditionally textured, wholegrain, gluten and wheat-free breads in a dedicated gluten-free environment. Made from a blend of exotic whole pseudo grains, weed seeds and roots, the chewy crust and soft middle is indistinguishable from regular bread. These breads win awards competing against ‘Wheaten Breads’ in Open Categories at the Perth Royal Show. www.strangegrainsbakery.com.au
THREE SWEET TREATS TO DELIGHT Recipes, Amanda Paa, www.heartbeetkitchen.com
YUM. | AMANDA PAA
PALEO TRIPLE BERRY COCONUT CRISPS {
INGREDIENTS
}
340g frozen mixed berries 1 tbsp corn starch 1½ tbsp maple syrup TOPPING: 3/4 cup chopped walnuts 3/4 cup unsweetened, shredded coconut 2 tbsp maple syrup Preheat oven to 190° C. Spray 4 (170g) ramekins with non-stick spray. In a large bowl, combine berries, corn starch and maple syrup. Divide the filling evenly into each ramekin. Add the walnuts to a food processor and process until they are finely chopped, almost resembling flour. Add coconut and maple syrup, then pulse until the topping starts to stick together a bit.
PEANUT BUTTER COMPOST COOKIES {
INGREDIENTS
}
1/2 cup natural peanut butter 1/3 cup firmly packed dark brown sugar 1 large egg 3/4 tsp pure vanilla extract 1 tbsp + 1/4 tsp tapioca starch (or corn starch)
Top each ramekin with about 1/4 cup topping, pressing down lightly to create a slight mound. Place ramekins on a sheet pan and bake for 10 minutes. After 10 minutes, cover ramekins with a large sheet of aluminum foil to keep from browning too much and bake for another 5 minutes.
1 tsp baking soda 1/4 tsp salt 1/2 cup chocolate chips 1/4 cup unsweetened coconut 3 tbsp finely chopped pecans 1/4 cup finely crushed corn or rice cereal 2 tbsp cacao nibs
Remove from oven and let cool for 10 minutes before serving. Leftovers will freeze well in the ramekins if needed. + Makes 4 (170g) ramekins + Preparation: 10 min. Cooking Time: 30 min.
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
Preheat oven to 190°C. Add peanut butter, brown sugar, and egg to a large glass mixing bowl and mix for 2 minutes on medium speed (I use a hand mixer). Add vanilla extract, starch, baking soda and salt, mix on low for 30 seconds. Stir in remaining ingredients. Refrigerate for five minutes while oven is preheating. Using hands or a cookie scoop, make 2.5cm dough balls and place on parchment paper. Press down lightly and bake for 8 – 10 minutes, until edges are lightly browned. Remove and let cool on baking sheet for 4 – 5 minutes, then set on cooling rack. + Makes 12 cookies + Preparation: 15 min. Cooking Time: 45 min. GLUTEN FREE
YUM. | AMANDA PAA
CUT-OUT SUGAR COOKIES {
INGREDIENTS
}
235g gluten-free flour (with Xanthan Gum in it) 60g almond flour (from blanched almonds) 1/2 tsp baking soda 1/4 tsp salt 3/4 cup organic cane sugar 1/2 cup butter (1 stick), softened 1 large egg 1/2 tsp vanilla extract 2 tbsp sour cream 1 cup white chocolate chips 1 tsp coconut oil
Sift flours, baking soda, and salt into large bowl. Set aside.
it, without tearing away the scraps and put in freezer for five minutes.
In bowl of electric mixer or with a hand mixer, cream butter and sugar until fluffy, about 4 minutes. Add egg and vanilla, mix on low to combine. Continuing on low speed, gradually add flour mixture to mixer bowl, alternating with sour cream, until combined. Pack dough together, wrap in plastic; chill until firm, 2 hours or overnight.
Remove from freezer and tear away the scraps, then place evenly on the other baking sheet lined with parchment. Bake until just golden but not too brown, about 7 – 8 minutes. Transfer cookies to rack and let fully cool. Continue with dough; re-roll scraps and repeat the process with each batch. Melt white chocolate chips and coconut oil on medium power, stopping to stir every 30 seconds. Decorate cookies with the glaze and whatever embellishments you’d like.
Heat oven to 350°C. Tape a piece of parchment paper on the counter and dust the top of it with flour. Take a large chunk of dough, place it in the middle, cover with a large piece of plastic wrap and roll until 1/8 to 1/4 inch. Use cookie cutters to make your shapes, BUT DO NOT PULL AWAY SCRAPS. Move the piece of parchment to your baking sheet with cookies on
+ Makes approx. 30 cookies + Preparation: 15 min. Cooking: 3 hr. (includes chilling).
GLUTEN FREE
YUM. | SEEDLING CAFÉ
GROWING DEMAND FOR HEALTH AND TASTE { S E E D L I N G C A F É I S B R I N G I N G G L U T E N - F R E E F R I E N D LY T O F L I N D E R S L A N E } Words Michelle Dryburgh
Strolling down Melbourne’s iconic Flinders Lane, the air is electric with the buzz of the city, clanging of cutlery and the aroma of freshly brewed coffee. It’s a foodies haven. But the endless rows of classic café fare like croissants and muffins leave the gluten-free diner feeling a little unwelcome. And hungry. That’s what planted the seed for one of the first paleo-inspired cafes on Melbourne’s famed café strip. Seedling Café is the creation of Giles Legg and his gluten-intolerant girlfriend, Olivia Tsen, who
opened their café after growing frustrated at their lack of safe options. Giles, who has 10 years of experience in hospitality, also has a sensitivity to gluten, so the pair enjoy a clean, paleo diet of fresh whole foods, naturally gluten and lactose free. “In the last few years I have become much more aware of what I eat, the nutritional value and how it makes me feeI,” says Giles. Seedling Café opened its doors in August 2014, catering to coeliacs, gluten and lactose intolerant, vegans, paleo eaters, fitness enthusiasts and those
YUM. | SEEDLING CAFÉ
simply looking for a healthier treat. The café has also become a hit with people who don’t realise it’s good for them. “There are plenty of customers who come to the café who are eating well unconsciously, which is really inspiring for us,” says Giles. “They may not know the chocolate brownie is actually gluten and dairy free, and full of nutrients, they just think it tastes delicious.” On the Seedling Café menu are signature baked items like the Paleo Banana Bread, Paleo Muesli, Frittatas, Raspberry and Coconut Friands and a Paleo Pumpkin Bread served with baked eggs. Gluten-free bread is sourced from artisan breadmaker Black Ruby while salads provide a quick, easy and nutritious alternative to ‘fast food’. Increasingly popular are Seedling Café’s raw and vegan treats. Also gluten free, the range includes a Paleo Chocolate Brownie, Tiramisu, Power Balls, Coconut Chia Pudding and Raw Caramel Slice.
All menu items and ingredients are clearly labelled too, allowing those with strict dietary requirements to make decisions with confidence and ease. “I believe food is meant to nourish our bodies, providing the essential nutrients we need to stay healthy, think clearly and live well,” says Giles. “I am also seeing a shift in our society – people are better educated about food and being more mindful about what they eat.” Giles says the choice to eat healthier food is simple when it doesn’t compromise on taste. “We don’t ram the gluten free, paleo or health messages down hard – but people seeking that food can clearly see all the options and will be looking out for it as they walk to work or the gym. “When we are given the option of fresh whole food and feeling good as a result, regardless of food intolerances, why wouldn’t you choose that?“ Seedling Café: 275 Flinders Lane, Melbourne www.seedlingcafe.com.au
LIFE CAN BE FULL OF DELICIOUS SURPRISES Recipes, Cyndi O’Meara, www.changinghabits.com.au
YUM. | CYNDI Oâ&#x20AC;&#x2122;MEARA
PALEO MANDARIN & BLUEBERRY CAKE {
INGREDIENTS
}
350g mandarin (approx. 3), peeled and seeds removed 1 medium to large ripe banana 80g blueberries, plus more to scatter on top at the end (frozen or fresh) 5 tbsp rapadura sugar 2 tbsp cinnamon 1 tsp nutmeg pinch of salt 1 tsp bicarb soda 2 tsp homemade vanilla essence 3 eggs
Preheat your oven to 170° C. Grease or line a cake tin. Place the mandarins and banana in a high-powered blender and blend until smooth, set aside. Rinse out the blender and place the eggs in blender and blend until they are light and fluffy. Add sugar, also until light and fluffy. Combine all ingredients except the blueberries in bowl or blender and mix until smooth. Lastly, stir through the blueberries, pour batter into cake tin and then top with more blueberries. Place in the oven and bake for approximately 45 minutes, checking along the way. Check by poking with a skewer or knife, and it will be ready when the mix does not remain on the utensil. + Makes one cake + Preparation: 20 min. Cooking: 45 min.
GLUTEN FREE
DAIRY FREE
YUM. | CYNDI O’MEARA
until all combined. If you are using a blender, finally add the banana whole or roughly chopped and blend through with a few pulses until it remains still slightly chunky. Taste the mix and make sure it is sweet enough, if not add a touch more sweetener to taste. Line a muffin tray or cake tin with extra coconut oil, and scoop the mix into the tray/tin. Leave to bake for 30 to 45 minutes or until golden.
BANANA, ALMOND & CHIA MUFFINS {
INGREDIENTS
+ Makes 6 mini tarts or one large one + Preparation: 10 min. Cooking: 30-45 min.
GLUTEN FREE
DAIRY FREE
SOY FREE
}
250g ripe banana 200g almond or hazelnut meal 3 free range, organic eggs 1 vanilla pod or 2 tsp vanilla extract
CHOCOLATE CHIA CAKE WITH A TWIST!
2 tbsp rapadura sugar, or omit and taste to see if sweet enough for you and your tasters
{
3 tsp ground cinnamon
4 tbsp chia seeds
60g coconut oil
1 cup of filtered water
1 tsp bicarb soda
1/2 cup cacao nibs or cacao powder
1 tbsp apple cider vinegar or lemon juice 30g chia seeds big pinch of salt
INGREDIENTS
}
1 large banana 1 cup hazelnut meal or almond meal 125g coconut oil 3/4 cup rapadura sugar 2 tsp vanilla extract
Preheat oven to 160° C. In warm or hot water, sit the coconut oil jar in the water until it is melted.
4 eggs 1 tsp bicarb soda GINGER AND CINNAMON SPICE
In a large blender (eg. Thermomix) or large bowl, add all the dry ingredients and pulse or hand mix just until the ingredients are combined. If you're not using a blender, mash the banana by hand.
1 tbsp cinnamon 1/2 – 3/4 tbsp dried ginger CHOCOLATE GANACHE: 1/2 large organic avocado 1/2 cup of dates (soaked in warm water)
Add all the wet ingredients (excluding the banana if blending) and hand mix or blend
1/4 cup Coconut Oil, melted 1/4 cup Cacao Wafers
OPTIONAL FLAVOURS: Vanilla Essence, cinnamon, ginger, banana or whatever you please. Preheat the oven for 180째C. Soak chia seeds in 1 cup of water until all water is absorbed. While they are soaking, if using nibs, blend the cacao nibs until fine, then add the banana to be blended as well (or you can mash the banana by hand). If you have a large blender, you can keep adding all the ingredients into the blender, or transfer the ingredients into a large bowl. Combine all ingredients and blend or hand mix until well combined. Line the cake tin with extra coconut oil or butter to prevent it from sticking, and pour the mix in. Bake in the oven for 35 to 45 minutes. Take out of the oven and let it sit for about 5 to
10 minutes, smother with the icing/mousse and enjoy like this, or serve with seasonal fruit and dusted with extra cinnamon. GANACHE Melt the cacao wafers in a small saucepan on very low heat with coconut oil. Add all ingredients to a blender or food processor plus any additional ingredients and blend until smooth and creamy and there are no chunks. + Makes one individual serving cake + Preparation: 20 min. Cooking: 45 min. GLUTEN FREE
DAIRY FREE
SOY FREE
YUM. | THE GLUTEN FREE FOOD EXPO
THE GLUTEN FREE FOOD EXPO IS BACK IN TOWN! { T H I S Y E A R ’ S E V E N T I S PA C K E D F U L L O F E N T E R TA I N I N G A N D I N F O R M A T I V E E X P E R I E N C E S }
The sights, sounds, ideas and – most importantly – the delicious tastes of Coeliac Queensland’s annual Gluten Free Food Expo will return to Brisbane in May. The only event of its kind in Queensland, the Gluten Free Food Expo is a two-day gathering of more than 50 of the nation’s favourite gluten-free food producers. Be informed and entertained by keynote medical speakers as well as MasterChef celebrity cooking demonstrations, all in support of people with coeliac disease, those living with gluten intolerance or those who choose a gluten-free lifestyle. Among the Gluten Free Food Expo highlights will be presentations by:
• Dr Jason Tye-Din: a coeliac specialist and researcher. Jason completed his medical degree at Melbourne University in 1995 and undertook clinical training at the Royal Melbourne Hospital specialising in gastroenterology. He completed a PhD at the Walter and Eliza Hall Institute studying the immune basis for ‘why gluten is toxic’; he now heads a coeliac research lab there. He chairs the Medical Advisory Committee of Coeliac Australia and is regularly involved in coeliac awareness and medical professional education programs. • Mr Tom McLeod: appointed the National President of Coeliac Australia in July 2014. He was diagnosed with coeliac disease in 2003. Tom is the founding partner of a boutique risk and governance consulting firm, McLeod Governance. He was previously the Global Head of Internal Audit for Rio Tinto.
YUM. | THE GLUTEN FREE FOOD EXPO
• Dr Sue Shepherd: an award-winning and advanced accredited practising dietitian, nutritionist, and author with coeliac disease, Sue owns and operates Shepherd Works – a private dietetic practice in Victoria specialising in gastrointestinal nutritional conditions like coeliac disease and IBS.
all the exciting new and different gluten-free food offerings available.
• Dr John Croese: a gastroenterologist who recently successfully completed clinical trials assessing the therapeutic benefit of hookworms in coeliac and other inflammatory diseases. In these trials people with coeliac disease were inoculated with hookworms and challenged with gluten.
“The 2014 event was our biggest so far and 2015 is already shaping up to be even bigger,” he says.
• The Coles MasterChef contestants will deliver a variety of different gluten-free cooking demonstrations, live throughout the two-day event. Did you know 1 in 70 Australians have coeliac disease? And there are many thousands more living with gluten intolerance. Past Expo attendees have always raved about the opportunities the event provides gluten-free eaters in taste-testing products not always easily available in their local shops. With the gluten-free food industry rapidly developing and expanding, the Expo also opens up attendees’ awareness to
According to Coeliac Queensland executive officer Glen Harriss, what’s really exciting at the Expo this year is the variety of stallholders.
Proving it’s an event for the whole family, this year a kids’ area will return again for little visitors. Now in its tenth year, the Gluten Free Food Expo returns to the Brisbane Convention and Exhibition Centre on May 1 and 2. Tickets are available online and at the door. For more information, visit www.glutenfreefoodexpo.org.au
FROM THE OVEN TO THE PICNIC HAMPER Recipes, Lisa McInerney, www.mummymade.it
YUM. | LISA MCINERNEY
PUMPKIN SPICE BREAD {
INGREDIENTS
}
1/2 cup dates 1/4 cup boiling water dash of bicarb soda 270g baked pumpkin, measured after baking 3 eggs 1 tbsp maple syrup 1 tsp vanilla extract 2 tsp baking powder 1 tsp bicarb soda 1/2 cup coconut flour 1/4 cup arrowroot 3/4 cup almond meal 2½ tsp cinnamon 1 tsp and a dash of ground ginger 3/4 tsp nutmeg 1/4 tsp allspice 1/4 tsp cloves 2 tbsp milk (of choice)
In a separate bowl sift the dry ingredients together. Fold the dry ingredients into the mixing bowl, being careful not to over mix. Add the milk and stir through gently.
Preheat the oven to 175°C. Grease and line a 20cm x 10cm loaf tin. Place the dates into a small bowl, cover with the boiling water and add the dash of bicarb. Allow to sit and soften for at least 30 minutes. Add the date mixture and the maple syrup to a blender and mix until a purée forms. Place the eggs into the bowl of a kitchen stand mixer and beat on high until fluffy (about 5 minutes).
Pour the mixture into the prepared tin. Bake for 55 minutes, or until cooked through. Depending on the reliability of your oven it may pay to start checking at 50 minutes. Allow to cool in the tin before slicing. Can be served warm or cold, with cream or jam.
Add the purée mix and continue to beat on medium. Add the vanilla extract. Add the soft, baked pumpkin to the blender and pulse (alternatively do this with a masher or fork). Add the pumpkin to the mixing bowl and beat on medium until well combined. GLUTEN FREE
+ Serves 10 slices + Preparation: 1 hour (if making own pumpkin puree) or 10 min. Cooking: 55 min.
SOY FREE
SUGAR FREE
YUM. | LISA MCINERNEY
VEGIE QUICHE {
INGREDIENTS
}
1 serve short crust pastry 1 onion, diced (this can be substituted for leek) 2 – 3 rashers bacon 1/2 tsp minced garlic 1 small/medium carrot, grated 1 small/medium zucchini, grated 4 eggs 1/4 cup cream (coconut or dairy) 1/2 cup cheese salt and pepper to taste
before removing from the tin. The quiche can be served hot or cold, with a side salad or with relish. + Serves 12 pieces + Preparation: 40 min. Cooking : 50-55 min. GLUTEN FREE
SHORT CRUST SAVOURY PASTRY {
INGREDIENTS
}
120g gluten-free corn/maize flour
Make the gluten-free pastry and allow to rest for 30 minutes. Preheat the oven to 175°C. Grease a 20cm pie dish (slightly smaller or bigger will work also). Roll the pasty out between 2 sheets of greased baking paper until it is slightly bigger than the pie dish. The pastry should be about 5mm thick (not too thick that it is heavy and not too thin that it becomes translucent). Leftover pastry can be kept, wrapped, in the fridge.
90g rice flour
Using the bottom layer of baking paper, transfer the pastry into the pie dish. Line the pastry with baking paper and fill with baking weights, dried beans or rice and blind bake the pastry crust for 11 minutes. After 11 minutes remove the baking paper and weights, rice etc. and put aside. Using a sharp knife poke the pastry base 6 times. Return the pie (minus the weights and paper) to the oven and bake for 5 minutes to crisp the crust. Remove from the oven.
Combine the dry ingredients in a bowl and lightly stir together. Add the whisked egg and stir until combined. In a small saucepan combine the coconut oil and water and warm over a low heat until lukewarm to the touch. Slowly add the warmed mixture (do this in 4 parts) and stir to combine after each addition. Stir the mixture until it all comes together. Wet your hands and use them to bring the dough together into a ball (no kneading required). Place the pastry dough into a lightly greased bowl, cover with plastic wrap and allow to rest for 30 minutes at room temperature before using.
Meanwhile, sautée the onion and bacon in a frypan over a medium heat with a dash of oil and the garlic until softened and slightly cooked (approx. 5 minutes). Allow to cool briefly and add to a bowl with the grated carrot and zucchini. In a separate bowl whisk together the egg and cream, then add to the vegie mix and whisk/stir until combined. Add the cheese and mix in well. Add the salt and pepper to taste. Add the egg and vegie mix to the crisped pie crust and bake for 30 to 35 minutes, or until slightly brown on top and the mixture is not wobbly. Remove from the oven and allow to cool
90g tapioca/arrowroot flour (these flours can be replaced with 300g plain gluten-free flour) 1 tsp xanthum gum 1/2 –1 tsp salt 1 egg, lightly whisked 50g coconut oil 130ml water
When using the pastry dough roll it between 2 sheets of lightly greased baking paper. Use as directed in your chosen recipe. This pastry dough can be stored in the fridge or frozen but needs to be brought to room temperature before using. + Makes 2 sheets of pastry + Preparation: 5 min. Including 40 min. rest time. GLUTEN FREE
YUM. | LIVE LOVE NOURISH
LOAF IT UP { BREAK UP THE ORDINARY AND ADD SOME NEW FLAVOURS INTO YOUR LUNCH BREAK } Recipes , Casey-Lee Lyons, www.livelovenourish.com.au
LOW CARB HERB, GARLIC & OLIVE LOAF
2 tsp gluten-free baking powder
{
Preheat fan-forced oven to 180ºC. In a large mixing bowl whisk eggs. Add sparkling water and whisk to combine. Mix through garlic, herbs and olives. Add almond meal, tapioca flour, baking powder and salt and mix until well combined. Spoon batter into a lined loaf tin. Bake in oven for 45 minutes or until cooked through.
INGREDIENTS
}
6 large free range eggs 3/4 cup sparkling water 4 cloves garlic, crushed 2 tbsp dried herbs of choice (rosemary, thyme, oregano) 12 large olives, pitted and chopped 2½ cups almond meal 3 tbsp tapioca flour
pinch pink salt
+ Serves 10 + Preparation: 10 min. Cooking: 45 min. GLUTEN FREE
DAIRY FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | LIVE LOVE NOURISH
HEALTHY BANANA BREAD {
INGREDIENTS
WHOLE ORANGE & ALMOND LOAF {
}
INGREDIENTS
}
3 large free range eggs
1 large whole orange, unpeeled and chopped
1¼ cups ripe banana, mashed (approx 2 – 3 medium bananas)
3 large free range eggs
2 cups almond meal
2 cups almond meal
2 tsp gluten-free baking powder
1/2 cup dates, pitted and chopped
1/2 cup flaked almonds (plus extra for top)
1/2 tsp ground cinnamon
2 tsp gluten-free baking powder 1 tsp ground cinnamon
Preheat fan-forced oven to 180°C. In a medium mixing bowl whisk eggs. Add mashed banana and whisk to combine. Add in almond meal, baking powder and cinnamon and combine well. Spoon batter into a lined loaf tin. Bake in oven for 40 – 45 minutes or until cooked through. Test with a skewer; the skewer will come out clean when cooked through. { TIP } Stir through 1/2 cup chopped walnuts before baking. For a fun decoration layer the top of you uncooked banana bread with thin slices of banana before baking. + Serves 8 + Preparation: 10 min. Cooking: 40 min.
GLUTEN FREE
DAIRY FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
1 tsp vanilla powder Preheat fan-forced oven to 180ºC. In a highpowered blender or food processor combine chopped whole orange, eggs and dates and blend at high speed until pureed. In a mixing bowl, combine orange puree with almond meal, flaked almonds, baking powder, cinnamon and vanilla powder. Pour mixture into a lined small loaf tin or cake tin. Sprinkle extra flaked almonds on top. Cover loosely with baking paper to prevent almonds from burning. Remove after 1/2 way of cooking time. Bake in oven for 40 – 45 minutes or until cooked through and lightly golden on top. + Serves 8 + Preparation: 10 min. Cooking: 45 min. GLUTEN FREE
DAIRY FREE
SOY FREE
SUGAR FREE
HEARTY GOODNESS Recipes Kara Conroy, www.goodnessmebox.com
YUM. | KARA CONROY
PALEO CHOC-BANANA BREAD {
INGREDIENTS
}
2 cups almond meal 1 tsp ground cinnamon 1/4 cup raw cacao powder 1 shot chia seeds 1 tsp baking soda pinch salt 4 eggs 1/2 cup rice malt syrup 1 tsp vanilla 1 sachet nut butter 1/4 cup coconut oil, melted (plus a little extra for greasing) 2 very ripe bananas, mashed well 1/2 cup activated nuts, toasted and roughly chopped sliced banana, extra nuts and cacao nibs for garnish
Preheat oven to 180Âş,C grease 20 x 12 cm loaf tin with coconut oil and line with baking paper.
Lay the sliced banana on the top, and sprinkle with extra nuts and cacao nibs.
In a large bowl, combine almond meal, cinnamon, raw cacao powder, chia seeds, baking soda and salt; mix to combine.
Bake in the oven for 40 â&#x20AC;&#x201C; 45 minutes, or until loaf is golden on top and a skewer into the centre comes out clean.
In another bowl, add eggs, rice malt syrup, vanilla, nut butter and coconut oil; whisk well then add banana and nuts and whisk until combined.
Let it cool mostly in the tin, then carefully turning onto a wire rack.
Pour wet mixture into dry ingredients and stir until well incorporated. Spoon the batter into lined loaf tin and spread evenly with a spatula to level the surface.
GLUTEN FREE
DAIRY FREE
Slice and serve fresh or toasted with some your favourite nut butter or spread. + Serves 8 + Preparation: 15 min. Cooking: 45 min.
SOY FREE
SUGAR FREE
Olive & Joy diamond heart tea towel, $29 www.oliveandjoy.com
YUM. | KARA CONROY
RAW COCONUT RASPBERRY CACAO CAKE {
INGREDIENTS
}
BASE
1⁄4 – 3⁄4 cup water
1½ cups raw almonds
3⁄4 cup coconut cream
1⁄2 cup sunflower seeds
1 tsp vanilla bean paste or powder
1⁄2 cup shredded coconut
1⁄4 cup coconut oil, softened
1⁄4 cup raw cacao powder
1⁄4 cup rice malt syrup
1⁄4 cup rice malt syrup
1⁄4 cup desiccated coconut
1⁄2 cup coconut oil, melted
TOPPING
pinch sea salt
frozen or fresh raspberries
FILLING
shredded coconut
2 cups raw cashews, soaked overnight and rinsed
cacao nibs
Grease a 20cm spring form cake tin with coconut oil and line the base with baking paper.
Add remaining ingredients and process for a few minutes until very smooth. Taste the batter to see if more sweetness is required to your liking. Pour the mixture into the base. Cover the top evenly with raspberries, shredded coconut and cacao nibs, pressing down gently on the top of the cake to lightly push them into the cake mix to set.
Pulse the almonds in a food processor until evenly chopped into small chunks. Add the sunflower seeds and coconut and process until combined but not too fine. Add cacao powder, dates, coconut oil and salt and blitz until a sticky crumb mixture forms. Press into tin, evenly spreading the mixture so that the crust goes up the sides of the tin 3⁄4 of the way. Place in the freezer. FILLING: Process the cashews with 1⁄4 cup water, scraping down the sides occasionally until really smooth. This will take a few minutes so be patient. You may need to add more water as you go.
GLUTEN FREE
EGG FREE
DAIRY FREE
Freeze the cake overnight. To serve, remove from the freezer to thaw for 10 to 15 minutes or until softened. If you pre-cut the entire cake then it will keep in the freezer and is easier to serve each time. + Serves 8 + Preparation: 25 min. Freezing Time: overnight.
VEGAN
SOY FREE
SUGAR FREE
YUM. | LEE HOLMES
GUIDE TO GLUTEN-FREE COOKING { SUPER CHARGED FOOD WELLNESS COACH AND AUTHOR TALKS ABOUT MAKING, BAKING AND EATING GLUTEN FREE } Words
Lee Holmes, www.superchargedfood.com
Nowadays people are becoming increasingly aware of how the foods we eat affect our bodies. If you’re having problems digesting food and absorbing nutrients due to mal absorption issues or autoimmune conditions then adopting a gluten-free diet is highly recommended by many industry professionals.
Knowing what types of grains and products contain gluten is a good way to ensure you won’t be misled by advertising and labelling laws. The best grains to avoid if you’re on a gluten-free diet are wheat, rye, barley, oats, kamut, semolina, wheat germ, couscous, durum, spelt, bulgar, farina, einkorn and farro.
Gluten is the protein part of grains such as wheat, rye, barley and others and for some people, when gluten comes in contact with the small intestine their bodies cannot tolerate it therefore causing them digestive upset, pain, weakness, rashes, muscle aches and weight loss or weight gain.
Just because you’re eating gluten free doesn’t mean you have to miss out on a great variety of nutrientrich foods. You can have your gluten-free cake, pasta and bread and eat it too.
Going gluten free is a great way to allow your body a break from foods that are harmful and difficult to digest and the best way to give your body the chance to recover from illness at cellular level. The simplest and healthiest way to live gluten free is to focus on fresh, organic wholefoods and give processed foods the flick for good. Eating gluten free does not limit itself to just avoiding grains, it also includes avoiding many other products like soy sauce, meat substitutes, pasta, crackers and cereals containing malt to name a few, these products can contain gluten and sneaky gluten derivatives.
If you’re intending on baking gluten free then get to know gluten-friendly flour alternatives. It’s beneficial to know that they don’t display the same characteristics nor provide the same results as gluten flours. Breads will have a crumblier texture in some cases and will not rise as high as ‘traditional’ breads, that’s why it’s good to use a loaf pan when cooking, so breads retain their shape. You can experiment with using arrowroot and tapioca flour to improve the texture of your baked goods too.
It’s frustrating when you first decide to eat gluten free as there are so many mixed messages regarding food shopping. It’s important to read food labels carefully if you do decide to eat packaged food.
Some people like to add guar gum or xantham gum in small amounts to create the sticky effect, which is generated when using gluten flours. These gums are traditionally used as a thickening, stabilising, suspending and binding agent. You’ll find these ingredients in many commercially-made gluten-free flour mixes.
Foods such as soups, seasoned rice mixes, gravies, sauces and some nuts also contain gluten in varying amounts. And labellers don’t always tell the truth when it comes to what’s in their products. If a food contains less than 5% of a certain ingredient they leg ally don’t have to report that ingredient.
I avoid using guar gum in my cooking as research undertaken by the FDA advises that bulking agents such as guar gum can be harmful and can can cause obstructions in the intestines, stomach, or oesophagus when it swells by coming into contact with water. Guar gum has also been reported as
YUM. | LEE HOLMES
up your immune system. Just because it’s gluten free doesn’t mean it’s particularly healthy. It just takes a bit of time to get used to working with gluten-free flours; I’ve found the best results will emerge when combining them. It’s a bit like a high school science experiment when you first begin. Perhaps start by finding some of your favourite recipes and then creating your very own gluten-free version. Be adventurous and you will be surprised with the results. Your palette will change and you’ll find eating gluten-filled, sugar-laden processed cakes and pastries will no longer taste as good as their healthy alternatives. Plus you will feel so much better, more invigorated and revitalised with energy to spare. For main meals if you’re looking at using gluten-free flours as a coating before sautéeing in olive oil then any number of gluten-free flours would work well. I like to use brown rice flour as it gives great results. Pasta and noodles can be substituted with buckwheat soba noodles or brown rice pasta. You can also invest in a vegetable spiraliser and create your own angel hair pasta with zucchini, daikon or squash. It’s delicious teamed with a fresh tomatobased basil sauce. preventing nutrient absorption in the body. I find that using gluten-free baking powder and bicarb soda works very well in delicious cakes, breads and muffins. If you’re using eggs in baked goods this also helps to add some of the protein that is lost when not using gluten. Some delicious glutenfree flours to use when baking are buckwheat, almond meal, arrowroot, tapioca, coconut, chestnut, chickpea, quinoa and brown rice flour. They are all gluten-free substitutes to wheat flour and can be mixed and matched. Gluten-free baking powder can also be used in baking, it’s widely available in supermarkets; bicarb soda is also gluten free. If you’re looking for pre-packaged gluten-free baking flours, it’s important to check labels as some products contain cheap white rice flour and additives that will defeat the purpose of eating naturally and building
Quinoa, brown rice and buckwheat can be used in place of couscous, bulgur wheat and semolina in recipes. You can create delicious salads, hearty casseroles and side dishes, which are all gluten friendly. There’s no need to miss out when eating gluten free. A world of scrumptuous, wholesome, fresh and nutrient-rich meals awaits you and in return you will be rewarded with abundant health.
YUM. | CAFE
HOT CROSS BUNS { T H E R E ’ S M O R E T H A N ON E B U N I N T H E OV E N A T T H E B A K E B A R } Words Michelle Dryburgh
Gluten free hot cross buns, bread, slices and cakes are all on the menu at Sydney’s Bake Bar Organic Artisan Bakery. The organic artisan bakery isn’t your usual bread and cake shop, using only fresh, organic and sustainable produce. The philosophy is proving popular. After almost three years at Randwick, Bake Bar has just opened a second location at Alexandria and there’s more on the way. The new Bake Bar premises combines a retail store with a larger space for Bake Bar’s wholesale arm, in growing demand from both restaurant and catering markets.
A third Bake Bar store is set to open in Double Bay later this year, bringing with it more gluten-free goodies. Gluten-free bread and flourless chocolate and apple cakes are among the biggest sellers, but come this time of year, the gluten-free hot cross buns steal the show. While not everything on the menu is gluten free, extra care is taken to ensure gluten-free items are not contaminated. “The gluten-free flour is isolated in storage and completely sealed,” says head baker and co-owner Gili Gold. “Work areas are cleaned and sanitised prior to and
YUM. | CAFE
after production of gluten-free products, which happens in isolated production runs.”
Gili says the steady growth of the business is the result of a winning combination first realised in 2012.
For extra protection, gluten-free bread is individually packaged and most importantly, staff are trained on appropriate handling of gluten-free products to ensure no cross-contamination occurs.
Owned by Gili, her husband Amir Regev, their friend and well-known entrepreneur Rafi Aruch and business partner Eran Aharonson, Bake Bar combines their creativity and passion for food.
“Staff also know most of our customers on a first name basis, which creates a really friendly community and family environment,” adds Gili. Using only wholesome, organic ingredients and seasonal produce, Bake Bar specialises in handcrafting beautiful artisan products and fresh and simple meals. Bake Bar already supplies breads and pastries to a number of businesses across Sydney and Gili says the expansion was the natural next step. “Our customers are enticed into a modern, spacious and funky environment and the chill-out music playing in the background. Our customers are always greeted by our friendly staff, making them feel welcome and at home.”
“Our customers often tell us how much they appreciate the love, care, and passion the team puts in to every element of the Bake Bar experience,” says Amir. “We are very passionate people who love and take pride in what we do and who we are. “Our Randwick venue is at capacity every day and we found word of mouth was putting pressure on our kitchen. So the time to open our second store has arrived and we’re thrilled to be expanding our footprint into the inner west.” BAKE BAR 67 Frenchmans Road, Randwick NSW Unit 10/112 McEvoy Street, Alexandria NSW
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