N A I L A T I E U S IS
JULY 2015
WHEAT FREE VS GLUTEN FREE | EATING OUT | 30 + GLUTEN-FREE RECIPES | LATEST PRODUCTS
Classic with a twist Turn meals to a masterpiece with our Dukkah range
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Available at Coles, Woolworths and leading independent stores. Join our table today and get more recipe and food inspirations
www.tableofplenty.com.au
CONTENTS {
YUM. GLUTEN FREE MAGAZINE – ITALIAN ISSUE
16
JO ANDERSON
08
COELIAC QUEENSLAND
Diagnosed with coeliac disease? Coeliac Qld membership can be your best friend
10
TABLETALK
What’s new, what’s fab, what’s made us shout ‘hooray’ this month
12
ROBYN LAW
Get your raw on!
Seafood fiesta
}
40
GIAPO HAUTE ICECREAM
Gluten free icecream dream
22
DR EVA DETKO
Wheat free vs gluten free
24
LIVE LOVE NOURISH
Fresh is best
26
PRODUCTS
Add these goodies to your shopping list this month
42
62
Passion for food means fruitful learning
The right mix
BUSINESS PROFILE
44
DAN BARRETT
SPECTABLEND
64
AMBRA TORELLI
Dreamy desserts
Paleo, the new black
48
STEPH WEARNE
70
THE SASSY COOK
Sassy sides
It’s a fresh, new day
28
VANESSA VICKERY
Dinner is served
54
CAFE FOCUS
Fast food just got interesting
38
HEALTHY READING MATERIAL
Gluten-free bookworms unite!
58
GABRIELE TADDEUCCI
Foodie delights
72
JEMA LEE
Goodbye gluten
JULY CONTRIBUTORS {
SET THE TABLE AND MEET OUR YUM. MAGAZINE RECIPE EXPERTS
JO ANDERSON The Luminous Kitchen Jo is a passionate, self-taught cook, food and lifestyle photographer and creator of The Luminous Kitchen. In a world of overprocessed foods, Jo hopes to lovingly guide people back into their kitchens with simple, real food recipes and mouth-watering images. www.theluminouskitchen.com
STEPH WEARNE Linked Training & Nutrition Steph has a Bachelor Degree in Exercise and Sports Science (major in Sports Nutrition) and has completed post-graduate study in Human Nutrition. She has a wealth of knowledge to share about choosing foods to nourish your body, that taste amazing and are convenient for busy lifestyles. www.bodygoodfood.com.au
AMBRA TORELLI Little Bites of Beauty Recipe developer, food stylist, Instagrammer and gelato connoisseur from Italy, Ambra is rewriting the Italian cookbook in a vegan, sugar- and gluten-free version. www.littlebitesofbeauty.com
DIANNE WARD The Sassy Cook Dianne is the mother of two young children, a freelance food writer and founder of The Sassy Cook - a food blog that champions being fast and fabulous in the kitchen. www.thesassycook.com
}
VANESSA VICKORY Becomingness Vanessa is a holistic nutritionist and coach. She created Becomingness to help women achieve their health and wellness goals by providing accurate, accessible information, products and services that promote motivation, empowerment, self-belief and happiness. www.becomingness.com.au
CASEY-LEE LYONS Live Love Nourish Casey is 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
STEFANO MANFREDI Chef This award-winning chef is recognised as a master of modern Italian cuisine. He has influenced the way we eat since first opening Restaurant Manfredi (1983-96), which won a coveted Three Chefs Hat ranking by The SMH’s Good Food Guide 1995. www.manfredi.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 ingredients lists of all recipes (and products) before using them, in accordance to your allergies.
green pea fritters {
IngredIents
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
GLUTEN FREE
}
300g (10½ oz) green peas (if using frozen, make sure to defrost first)
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 glutenfree 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 MANAGING EDITOR Bianca Shugg CREATIVE DIREC TOR Vanessa Russell www.raspberrycreative.com.au NATIONAL SALES MANAGER Olivia Jackson SUB-EDITOR Belinda Glindemann www.bellepr.com FEATURE WRITER Olivia Jackson CONTACT US: FACEBOOK yumglutenfree INSTRAGRAM yum.glutenfreemagazine
I’ve enjoyed food and cooking all my life but it was my newfound direction, after being diagnosed with coeliac disease, that started this amazing yum. magazine journey. While I still enjoy most foods, what I really enjoy now is taking the time to think about what I’m consuming and how, in return, these ingredients are potentially impacting my system. A few key foodie identities, including the wonderful Pete Evans, have opened my eyes to a new world of understanding and appreciation for food, but more importantly, food as medicine.
GENERAL ENQUIRES info@yumglutenfree.com.au
I am 33 and now have three autoimmune diseases and two allergies – one being anaphylaxis – so, yes, I do care about what foods I consume. How did my body get to this point and why? I’m not sure I can answer those questions yet (I have a few ideas), but what I do want to do is protect my body and future health through thoroughly considered food choices.
CONTRIBUTE products and images contribute@yumglutenfree.com.au
So, I pose these simple questions: What is the food you eat doing to you? And could you make better choices? Literal, ‘food for thought’.
ADVERTISING advertise@yumglutenfree.com.au
All that aside, this month we have a wonderful Italian-themed edition - and gluten free, of course! We have so many amazing contributors on board to bring you the best of this amazing country. As the Italians would say, “Buona lettura…e buon appetito” or “Enjoy the reading and enjoy the food!”
TWITTER yum_gluten_free
EDITORIAL editorial@yumglutenfree.com.au MAG SUBSCRIPTIONS www.yumglutenfree.com.au Cover shot courtesy Jo Anderson, www.theluminouskitchen.com Styling and photography: Jo Anderson
Bianca Shugg
MAGAZINE NOW AVAILABLE HERE!
Publisher/Editor
N E X T I S S U E - A U G U S T 2 0 1 5 - FA M I LY F E A S T I N G
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.
YUM. | COELIAC QUEENSLAND
IS YOUR HEALTH PRACTITIONER A MEMBER OF COELIAC QUEENSLAND? { DIAGNOSED WITH COELIAC DISEASE? COELIAC QLD MEMBERSHIP CAN BE YOUR BEST FRIEND }
Coeliac Queensland offers membership to those who are medically diagnosed with coeliac disease, gluten intolerance, dermatitis herpetiformis or other medical conditions requiring a gluten-free diet. In addition, we offer Health Professional Membership for General Practitioners, Gastroenterologists, Nurses, Dietitians and Nutritionists.
Access to our helpline
The Health Professional Membership is designed to assist medical professionals who provide support to patients who have been diagnosed with coeliac disease, gluten intolerance, dermatitis herpetiformis or other medical conditions requiring a gluten free diet. This membership provides up-to-date information on such topics as coeliac disease research and the gluten-free diet.
Members receive discounted entry to our annual Gluten Free Food Expo as well as any health seminars that are held.
Call and have your gluten-free queries answered, Monday to Friday 9am–3pm, or email your query and receive a personal response. Events and seminars
Access to discounts Receive discounts on advertising in our e-newsletter Against the Grain and on inserting brochures into our new member kits (Accredited Practising Dietitians only).
Benefits of Coeliac Queensland’s Health Professional Membership. The New Member Kit includes the following:
To become a Professional member of Coeliac Queensland, simply complete the online application form or download an application form.
• Ingredient list book • Fact sheets • Brochure: Coeliac disease • Brochure: Conditions associated with coeliac disease • Referral cards
If you are a current member looking to renew, please renew online via the Members’ Area of our website. Coeliac Queensland is a not-for-profit organisation and does not receive any government funding. We rely on membership and donations to survive and support those living with coeliac disease. For any questions on membership, please contact our office on 1300 458 836.
• Re-order form for additional brochures Keep informed Our quarterly Professional Member e-newsletter, the quarterly colour magazine The Australian Coeliac and bi-monthly member e-newsletter Against the Grain, keep you up to date with the latest gluten-free products, recipes, research, travel articles and much more. Exclusive online members’ area A range of fact sheets and other member only resources are available in our online Members’ Area.
If you reside in another state, please consider membership of your state’s coeliac organisation.
Glen Harriss Executive Officer
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, Lacto-Free gives lactose-intolerant eaters their freedom back; Amozonia’s Raw protein powder has two new flavours; Orgran products continue to excel.
ENJOY DAIRY AGAIN WITH LACTO-FREE With 75 per cent of Australians experiencing lactose intolerance to some extent, it’s no surprise it is the most common food intolerance worldwide today. Lactose intolerance is the inability to digest lactose, a natural sugar found in milk and other dairy products. Lacto-Free helps improve the digestion of lactose in dairy products allowing those that suffer from lactose intolerance to enjoy a balanced diet. “Lactase is the digestive enzyme found in the small intestine which helps break down dairy sugars into simple absorbable sugars,” explains dietitian and nutritionist Belinda Elwin. “The level of lactase enzyme found can vary significantly between individuals and if there is not a sufficient amount of the enzyme available, lactose will not be fully digested and instead will be moved to the larger intestine. Here, the lactose becomes fermented by intestinal bacteria resulting in the symptoms of lactose intolerance.” Lacto-Free works by supplementing the diet with extra lactase enzymes for people who don’t produce sufficient amounts naturally. Each tablet contains 4000 Acid Lactase Units (ALU) and should be taken prior to consuming dairy making it possible to enjoy products such as milk, cheese, yogurt and icecream without the symptoms of lactose intolerance. It is preservative free and suitable to take during pregnancy and whilst breastfeeding. Lacto-Free is available in a convenient
dispenser unit with 100 easy to swallow mini tablets. Available from pharmacies nationwide. www.lactofree.com.au
AMAZONIA RAW PROTEIN POWDER Amazonia is spicing up the health scene with their flair for creating the world’s most delicious and nourishing products. The team is an inspired bunch who take what they do very seriously. Getting high on açaí, sampling smoothie bowls, sharing their health knowledge and saving the Amazon Rainforest are all in a day’s work. Amazonia’s ever popular Raw Slim & Tone protein is coming out in two delicious new flavours: ‘Cacao & Macadamia’ and ‘Espresso’ will join the original ‘Vanilla & Cinnamon.’ Feel fuller for longer with this sprouted protein base, feed your cells with the addition of a mineral-rich greens formula and help put a stop to sugar cravings by rebalancing your digestive system with our naturopath formulated antimicrobial herb and spice blends. www.amazonia.com.au
ORGRAN Orgran is a leading brand manufacturing gluten-free food products whose primary focus is on health and nutrition. Based
YUM. | TABLE TALK
EAT STREET
LA RICETTA RISTORANTE ITALIANO, NSW A friendly, family-run restaurant with Duncan Florean. Lots of gluten free and vegetarian dishes. www.laricetta.com.au
Pictured above, Koala Beer goes WILDE.
on this philosophy, Orgran develops food products to assist people to improve their health and provide nutritional alternatives for those with special dietary requirements. Many people around the world trust Orgran to provide a large selection of healthy and tasty products that are free from major food allergens, minimising the need to decipher complex ingredient listings. Orgran offer a wide range of gluten free pasta, bread mixes, cake mixes, snacks and baking products. All Orgran products are: gluten free, wheat free, nut free, dairy free, egg free, yeast free, gmo free and vegan. Orgran products are available in over 50 countries worldwide. The Orgran production plant is one of the few in the world strictly dedicated to gluten free food production. Orgran produce an award winning gluten free pasta range. www.orgran.com
BALLA, PYRMONT, NSW A modern Italian restaurant in the casual style of Osteria from chef Stefano Manfredi, one of Australiaâ&#x20AC;&#x2122;s leading exponents of modern Italian cuisine. www.manfredi.com.au/restaurant/balla
KOALA BEER GOES WILDE Beer is usually made from barley and/or wheat. Australian Koala Beer Pty Ltd has made a technical breakthrough with alternative grains that do not contain gluten, to produce a quality gluten-free beer at a reasonable price. WILDE tastes like normal beer. It is a cloudy beer with live yeast. A residue is normal and can vary with age due to the natural, continuing, brewing processes in the bottle. Bottle-conditioned just like a Coopers, WILDE is not filtered or pasteurized and is preservative free. www.wildebeer.com.au
FINIKY FRESH GLUTEN FREE, QLD It shouldnâ&#x20AC;&#x2122;t be so difficult finding a destination that suits people with allergies and these guys know this from a personal point of view - especially allergies to gluten, dairy, soy, sulphites, yeast, preservatives and additives www.finikyfreshglutenfree.com
YUM. | ROBYN L AW
GET YOUR RAW ON! { O N E W O M A N ’ S J O U R N E Y I N T O R AW F O O D S A LVA T I O N } Words Samantha Kirton
What started as a modest blog about a flight attendant’s journey with raw food some seven years ago is now an international empire. Robyn, head honcho of Robyn J Law International, helps health and lifestyle professionals grow their online visibility. Whether Robyn is acting as an online business strategist, raw food chef, speaker, mother or wife, what she has to say about her journey into raw foods is nothing but inspiring. The raw movement seems to grow tenfold daily. What’s contributed to this? People are becoming increasingly proactive with their health and that includes wanting to know more about the foods they’re eating. The great thing about eating raw food, is it isn’t an all-or-nothing philosophy so anyone can enjoy it within their current diet, or they can go all out and use it as a way to kickstart better eating habits. Also, the wonderful thing about eating raw food is, it isn’t restricting. Want pizza? Sure you can have it; some of the most delicious pizza I’ve enjoyed is a raw buckwheat crust, with fresh basil pesto and pine nut cheese. I remember making a delicious raw chocolate icecream and I was like, if this is raw food then why isn’t everyone eating it? Oh, and the beauty about raw food, is that by nature it’s gluten free. How did you get started in raw food preparation? My interest in raw food first came about when I was living in London as a flight attendant. I was living a party-hard lifestyle and had just ended a relationship when I felt I needed to change my life, but didn’t have much money to do so. I saved up and took two weeks off to head to a Thai resort, embarking on
YUM. | ROBYN L AW
a seven-day detox fast that entailed consuming not much more than herbs, broths and juices and performing twice daily coffee enemas. During this time I was exposed to a fresher way of looking at my life and healthy habits. Post detox, to avoid regressing, I checked out blogs and books and started to become very interested in veganism, but not the processed food kind, the whole food kind. Naturally, I progressed towards wanting to learn about more raw food. When I moved from London to Saudi Arabia and had more time on my hands to practice new food preparation techniques, and more money to purchase high speed blenders and spiralisers, I really got excited about the endless potential. How has ‘being raw’ changed your life? At first when I discovered raw food I wanted to tell everyone about it. That is how my blog came about. I really wanted to share the positive results I was getting and the food I was creating. I had to get it out of me somehow. After having children and with a partner who loves eating healthy just not necessarily raw (cold!) food all the time, I tend to stick to simple, fast, raw dishes. Is this raw food lifestyle a stark contrast to the previous lifestyle that you may have lived? As much as I was living a party-hard lifestyle, I’ve always been interested in nutrition. With a father who is coeliac, and with diabetes prevalent on my mother’s side of the family, I’ve always wanted to keep my own health in check. Learning about raw food kicked it up a notch.
You are based out of Bahrain - what difficulties does this present? Yes, I am now based in Bahrain which is close to Saudi Arabia, where I lived for almost eight years. In the beginning, getting good quality fruits and vegetables was sometimes hard. The shelf life was very limited so I had to purchase little and often, which is difficult in a country where women cannot drive and you are relying on your working husband or taxis to get your groceries. As a flight attendant on a private jet, every other month I would go on overseas trips where I would stock up on my harder-to-find items like nutritional yeast, kale, cacao powder and chia seeds. Seven years on, however, the health movement in this part of the world has progressed somewhat so most of what you can get back home you can find here. Living in a desert still has its difficulties when it comes to fresh produce though! What tips can you give our gluten-free community, especially those that love to travel? My ebook, Travelling in the Raw, contains my favourite travel tips and recipes. Otherwise, my tip is to pack your own food. Banana and spirulina crackers, raw macaroons or cookies, flax crackers and hummus, trail mixes and kale chips. The list is endless, but always keep up your hydration when flying by opting for water and herbal teas. www.robynjlaw.com www.facebook.com/robynjlaw www.twitter.com/girlonraw www.instagram/robynjlaw
YUM. | JOSH SPARKS
SEAFOOD FIESTA Recipes Jo Anderson, www.theluminouskitchen.com
YUM. | JO ANDERSON
FRIED CALAMARI WITH LEMON AIOLI {
INGREDIENTS
}
700g cleaned baby calamari tubes with tentacles 1 cup milk 1 cup all purpose gluten-free flour 1 heaped tbsp corn starch ½ tsp cayenne pepper 1 tsp salt 1 L vegetable oil for deep frying ½ cup mayonnaise zest of 1 lemon 2 tbsp lemon juice 1 clove garlic, minced corse salt and black pepper, to taste
Place the calamari in a bowl and pour the milk over. Allow to sit for 30 minutes (the milk tenderizes the calamari).
Combine the flour, cornstarch, cayenne pepper and salt, then coat the calamari rings in the flour mixture and fry for 2 minutes in batches.
While the calamari is tenderizing, combine the mayonnaise, lemon zest, lemon juice and garlic and stir until combined. Season with salt and pepper then set aside.
Drain each batch on paper towel and serve immediately with the lemon aioli.
After 30 minutes, drain the milk and pat the calamari dry with paper towel before slicing each tube into 1cm thick rings.
+ Serves 2 + Prep: 35 min. Cook: 5 min.
Heat the oil in a thick based cast iron pot.
GLUTEN FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | JO ANDERSON
GRILLED MUSSELS & CLAMS WITH GREMOLATA BUTTER {
INGREDIENTS
}
125g butter 1 small bunch Italian flat leaf parsley, finely chopped 2 cloves garlic, finely chopped 1 red chilli, finely diced zest of 1 lemon 2 anchovies fillets, finely chopped 1kg mixed mussels and clams, scrubbed clean
Mix the gremolata butter ingredients together and set aside. Heat the grill to 180ยบC, then rinse the mussel and clam shells. Drain well and place on a baking sheet. Cover and bake in the oven for 5-10 minutes. Discard any shells that do not open.
GLUTEN FREE
EGG FREE
NUT FREE
Heat the gremolata butter in a pan and toss the shells in, well coating each one in butter, then place the pan back under the grill for 1 minute before serving. + Serves 2 + Prep: 15 min. Cook: 20 min.
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | JO ANDERSON
SPAGHETTI VONGOLLE {
INGREDIENTS
}
1kg small clams, scrubbed clean 1 small bunch Italian flat leaf parsley 4 cloves garlic, finely chopped 10 cherry tomatoes, chopped in quarters 250ml white wine 400g dried gluten-free spaghetti extra virgin olive oil 2 fresh red chillies, finely chopped sea salt and black pepper, to season
Bring a pot of salted water to the boil and cook the spaghetti to the packetâ&#x20AC;&#x2122;s instructions. While the pasta is cooking, prepare the rest of the ingredients and get ready to cook 5 minutes before the pasta is al dente. Heat a large pan with a lid over medium to high heat. Finely chop the stalks of the parsley, garlic cloves and chilli and add them along with 4 generous lugs of olive oil to the pan. Stir the ingredients around and just as the garlic starts to colour, tip in the clams and tomatoes and pour in the wine. Put the lid on and give the pan a good shake.
GLUTEN FREE
EGG FREE
DAIRY FREE
After 3-4 minutes the clams will have opened, then take the pan off the heat and discard any clams that have not opened. The pasta should be cooked to al dente now so drain and add to the clams along with chopped parsley leaves and an extra drizzle of olive oil. Season with salt and pepper and serve immediately. + Serves 4 + Prep: 15 min. Cook: 15 min.
NUT FREE
SOY FREE
SUGAR FREE
YUM. | EVA DETKO
WHEAT FREE VS GLUTEN FREE { WHAT IS THE DIFFERENCE BETWEEN ‘ WHEAT FREE’ AND ‘GLUTEN FREE’ YOU ASK? HERE’S WHAT } Words Dr Eva Detko, PhD, www.dr-eva.com
Even though the terms “wheat” and “gluten” are often used interchangeably, they are not the same thing. Dr Eva Detko, PhD explains the difference...
proteins. Gluten is found in wheat, rye and barley. This means that while all foods that contain wheat also contain gluten, not all gluten comes from wheat. Wheat has a much higher content of gluten than rye and barley.
Why it’s important to know the difference between wheat and gluten Understanding the difference between wheat and gluten can help avoid any unnecessary symptoms that may be brought on by ingesting the wrong foods. Confusing wheat and gluten may have less of an impact on people with non-coeliac gluten sensitivity, or wheat sensitivity, but it can have more serious consequences for those with wheat allergy and coeliac disease. Just to clarify, the same way as coeliac disease and non-coeliac gluten sensitivity are two very different conditions (despite sharing many of the same symptoms), wheat sensitivity and wheat allergy are not the same. Wheat sensitivity, or wheat intolerance, is a delayed reaction caused by gluten (similarly to non-coeliac gluten sensitivity), and is not life-threatening. Whereas, wheat allergy is a true allergy, although it is far less common. People with a wheat allergy tend to display symptoms almost immediately, or within a couple of hours, following ingestion of foods containing wheat ingredients. Symptoms can include stuffy nose, watery eyes and skin irritations, but they can be much more serious ie. difficulty breathing or an anaphylactic shock. Wheat allergy is more common in children than adults. It usually develops during infancy and many children outgrow it by the age of five, but it can also persist into adulthood. To confuse matters further, some people refer to wheat allergy as gluten allergy, but the actual allergic reaction to wheat involves more components of wheat than just the gluten proteins. So far researchers have identified almost thirty different potential wheat allergens. Therefore, people who have been diagnosed with wheat allergy need to avoid any foods that contain wheat ingredients. Gluten vs. wheat Gluten is a composite protein made up of gliadin and glutenin
However, those who have problems with gluten should eliminate all of the above out of their diet. It is worth noting that wheat and gluten-containing ingredients are often listed under different names so it is important to scan labels for the presence of: bran, semolina, couscous (dried granules of semolina), triticale (a hybrid of wheat and rye), farro, emmer, farina, udon, einkorn, kamut (Khorasan wheat, or Pharaoh grain), bulgur, durum wheat, spelt (dinkel, or hulled wheat), and orzo. Other wheat and gluten-containing ingredients and products to be aware of when shopping include brewer’s yeast, bread crumbs, bread stuffing, hydrolysed wheat protein, modified wheat starch, malt, malt extract, malt syrup, malt flavouring, malt vinegar, malted milk, soya sauce, oyster sauce, panko, matzah (traditional Jewish bread), atta (chappati flour), and fu or seitan (Asian food made from wheat gluten). Because all wheat-containing foods contain gluten, it is often assumed that if foods are gluten-free they are automatically wheat-free. That is certainly not the case. Some gluten-free products contain ingredients that are originally derived from wheat from which gluten has been removed. One example of that is gluten-free wheat starch (Codex wheat starch) used by some manufacturers. The Codex wheat starch was first introduced to improve the quality and texture of the gluten-free products, particularly baked goods. The Codex wheat starch is produced by extracting gluten out of wheat flour. This is achieved by first kneading the flour and then washing the starch out of the dough. The amount of gluten in the Codex wheat starch is at the level that is safely tolerated by people with coeliac disease. However, it is not safe for people who react to wheat.
YUM. | EVA DETKO
Ingredients that are both wheat and gluten-free There are many substitutes for gluten-containing grains. Quinoa, amaranth, buckwheat, millet and teff are not only suitable for wheat and gluten-free diets, but are also more nutritious than wheat. Moreover, they are incredibly versatile and can be sourced in a flour, grain, or flake form. This means that they can be used in baking, as breakfast cereals, as well as in savoury dishes. There are of course many other types of gluten-free flour, including rice, corn, tapioca, potato, almond, hazelnut, coconut, carob, chickpea, and sorghum (also known as jowar flour). When purchasing gluten-free flours on their own, it is worth noting that their texture dictates how they behave in recipes. As a general rule, flour mixes produce better results than single flours, provided that factors such as relative flour weight and absorption rate have been considered. Contrary to popular belief, pure oats do not contain gluten. However, the issue with most oat-based products on the market
is that they are cross-contaminated with small amounts of wheat, rye or barley. For this reason, people with gluten sensitivities are advised to source oat-based products that are labelled “glutenfree”. Research has shown that even people with coeliac disease are able to tolerate moderate amounts of oats. However, a very small number of coeliac sufferers have been found to react to a different protein found in oats called avenin. In those people even the purest oats could trigger an immune response. In summary If you are sensitive to gluten, you are also sensitive to wheat. However, if you are allergic to wheat, you will react to other components of wheat, not just gluten. Therefore, you should make sure that products you buy are labelled “wheat-free”, as well as “gluten-free”. Unless it is clearly stated that the product is wheatfree, it is advised to read the ingredients list on gluten-free baked goods (such as breads, cakes, biscuits, crackers, etc), in order to ensure that they are actually wheat-free as well as gluten-free.
YUM. | LIVE LOVE NOURISH
FRESH IS BEST { HERE ARE SOME DELIGHTFUL MEAL IDEAS FOCUSSING ON FRESH FLAVOURS THAT’LL HAVE YOUR FAMILY SAYING ‘YUM!’ } Recipes Casey-Lee Lyons, www.livelovenourish.com.au
WHITE FISH WITH FRESH OLIVE SALSA { INGREDIENTS } 4 pieces white fish of choice (eg. Barramundi) 1 tbsp olive oil 1 tbsp dried oregano pinch of salt and black pepper, to taste SALSA
Drizzle olive oil over all portions of fish. Sprinkle with dried oregano and season with salt and pepper. Heat a frying pan over medium heat and cook portions of fish for 4-5 minutes each side or until cooked to liking. Meanwhile, prepare salsa by combing all ingredients in a small mixing bowl.
1 cup cherry tomatoes, diced 12 kalamata olives, pitted and chopped ½ cup fresh basil leaves, chopped 1 clove garlic, crushed
Serve portions of fish with salsa spooned over the top, just before serving. + Serves 4 + Prep: 10 min. Cook: 10 min.
1 tbsp fresh lemon juice 1 tbsp extra virgin olive oil black pepper, to taste
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
YUM. | LIVE LOVE NOURISH
BASIL PESTO ‘PASTA’ WITH CHICKEN
ITALIAN MEATBALLS, FRESH TOMATO SAUCE
{
{
INGREDIENTS
}
2 large chicken breasts or 4 chicken thighs, sliced 1 tbsp garlic-infused olive oil 6-8 large zucchinis
INGREDIENTS
}
500g good quality minced lamb or beef 4 cloves garlic, crushed 1 large egg, lightly whisked 3 sprigs fresh rosemary, leaves removed, finely chopped
salt and pepper, to taste 2 tablespoons pine nuts, toasted PESTO 3 cups (packed) fresh basil leaves ¼ cup extra virgin olive oil
1 tbsp fresh flat leaf parsley, chopped 1 heaped tablespoon fresh or dried oregano salt and black pepper, to taste 1 tbsp olive oil FRESH TOMATO SAUCE
1 tbsp fresh lemon juice ¼ cup raw cashews, pine nuts or macadamias 1 garlic clove, crushed
6 large fresh tomatoes, quartered ½ cup fresh basil 4 cloves garlic, crushed
pinch of salt Prepare fresh pesto. In a small blender, processor or stick mixer with attachment blend basil with half the amount of olive oil until finely chopped. Add lemon juice, nuts, garlic, salt and remainder of oil. Blend until smooth. (Add a little more oil or a splash of water if needed.) Set aside. Pan fry chicken in garlic olive oil for 4-5 minutes or until cooked through. Meanwhile, using a julienne peeler, peel zucchini lengthways into long strips to resemble pasta strands. Add zucchini pasta to chicken and sauté for 2-3 minutes or until just tender. Add 8 or more tablespoons of pesto and stir through. Check seasoning. Sprinkle with pine nuts just before serving. Store any bonus leftover pesto in refrigerator. + Serves 4 + Prep: 20 min. Cook: 10 min.
1 tbsp olive oil pinch of dried chilli flakes (optional) salt and pepper, to taste In a medium mixing bowl combine all meatball ingredients. Using clean hands shape heaped tablespoon portions into rounded balls. Heat olive oil in a deep frying pan or wide saucepan and cook meatballs over medium heat for 6-8 minutes or until cooked through. Turn meatballs regularly to ensure all are cooked evenly. Set aside. Meanwhile, prepare tomato sauce by pureeing all sauce ingredients in a blender or food processor. Wipe out excess oil left in saucepan from meatballs and add tomato sauce. Bring to a boil and reduce to simmer for 15-20 minutes. Return meatballs to sauce for 3-5 minutes to heat through. Serve meatballs hot. + Serves 4 – 6 + Prep: 20 min. Cook: 30 min.
GLUTEN FREE
EGG FREE
DAIRY FREE
SOY FREE
SUGAR FREE
GLUTEN FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
YUM. | PRODUCTS
BELLISMO!
{ ADD THESE GOODIES TO YOUR SHOPPING LIST THIS MONTH
}
1.
2.
3.
4. 9.
8.
7.
5.
6.
1. Orgran Italian Style Spaghetti No.3 www.orgran.com.au 2. Raw Pizza Base 120g www.kitzlivingfoods.com.au 3. Simply Wize Gnocchi Gluten Free www.momentumfoods.com.au 4. Matador Pizza Stone Tray And Cutter www.bunnings.com.au 5. Willunga Gluten Free Pasta www.willungapasta.com.au 6. Orgran Mini Lasagne Sheets www.orgran.com.au 7. Simply Wize Almond Bread www.momentumfoods. com.au 8. Rozaâ&#x20AC;&#x2122;s Traditional Pesto www.rozas.com.au 9. Toscano Gluten Free Pizza Base www.toscanoauthentic.com.au
STOCKISTS
DINNER IS SERVED
Recipes Vanessa Vickery, www.becomingness.com.au
YUM. | VANESSA VICKERY
DAIRY FREE & GLUTEN FREE CHICKEN PARMIGIANA {
INGREDIENTS
}
TOMATO SAUCE 1 tbsp olive oil 2 garlic cloves, minced 1x 400g tin organic diced tomatoes 2 tsp dried basil black pepper and sea salt, to season CHICKEN SCHNITZEL 2 chicken breasts, sliced in half in a similar manner to butterflying, but cutting right through ¼ cup arrowroot (or tapioca flour) 1 egg, whisked ½ cup almond meal ¼ cup coconut flour ½ tsp sea salt ½ tsp pepper 1 tsp paprika MACADAMIA CHEESE 1 cup macadamias, soaked for a minimum 4 hours 1/3 cup water 2 tbsp lemon juice 1/3 cup nutritional yeast ½ tsp sea salt
MACADAMIA CHEESE: Add all the ingredients to a high-speed blender and blend until smooth. Once all the elements are ready; place the chicken schnitzel in a large baking dish and top each piece of chicken with the tomato sauce followed by the macadamia cheese.
Pre-heat the oven to 200°C. CHICKEN SCHNITZEL: Place the chicken breasts between cling wrap and flatten with a meat tenderiser or roll with a rolling pin until they are nice and thin. Add the almond meal, coconut flour, paprika, sea salt and pepper to a shallow bowl, mixing to combine.
Place in the oven and cook for 30-35 minutes or until the chicken is cooked through and the macadamia cheese is golden on top.
Place the egg and arrowroot flour in separate shallow bowls. Dip each piece of chicken into the arrowroot flour, then egg, then the crumb mixture. Make sure that they are evenly coated. Place in a baking dish and refrigerate for 10 minutes.
Remove from the oven and let cool for a few minutes. Serves with your favourite steamed vegetables and sweet potato fries.
TOMATO SAUCE: Heat oil in a small sauce pan on moderate heat, add garlic and cook for 1 minute. Add tomato, herbs and season with pepper and sea salt. Simmer for minimum 15 minutes.
GLUTEN FREE
DAIRY FREE
+ Serves: 4 + Prep: 30 min Cook: 30 min.
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | VANESSA VICKERY
SLOW COOKER BEEF RAGU {
INGREDIENTS
}
1 kg chuck steak, cut into small pieces ¼ cup arrowroot ½ tsp sea salt ½ tsp black pepper 1-2 tbsp coconut oil 1 medium onion, sliced 4 garlic cloves, minced 2-3 celery stalks (approximately 2 cups), chopped 2-3 carrots (approximately 2 cups), chopped 2 x 400g tins organic diced tomatoes 1 cup beef stock (preferably homemade or organic) 1 tbsp dried oregano 1 tbsp dried thyme
Season arrowroot with black pepper and salt in a large bowl, add the steak pieces and coat well.
Add the remaining ingredients to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
Melt the coconut oil in a large fry pan on moderate heat. Add the steak pieces and cook for about 5 minutes until they are browned on all sides.
Remove from the slow cooker and serve with zucchini noodles or cauliflower rice. + Serves 4-6 + Prep: 20 min. Cook: 3-4 hr. (high heat) or 6-8 hr. (low heat)
Remove and add to slow cooker (you may need to add the steak in batches and use extra coconut oil between batches).
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | VANESSA VICKERY
STUFFED BEEF TENDERLOIN {
INGREDIENTS
}
1 beef tenderloin (grass fed, grass finished, approximate size 1 - 1 ½ kg), trimmed 1 cup baby spinach 1 small red capsicum, roasted, peeled, seeded and sliced thinly 16 kalamata olives, pitted and sliced in half 12 semi dried tomatoes 1/3 cup pine nuts (optional) ½ cup crumbled feta or parmesan cheese (optional) 1-2 tbsp olive oil salt and pepper, to season
Pre-heat oven to 215°C. Cut horizontally through the centre of the beef tenderloin, cutting to, but not though, the other side. Open flat like a book and then cover with cling wrap and flatten with a meat tenderiser. In the following order, place the baby spinach, red capsicum, semi-dried tomato, kalamata olives, pine nuts and cheese. Tightly roll up beef, beginning with long side and either pin with toothpicks or secure with kitchen twine, making sure the stuffing is secure.
Place in a baking tray and bake, uncovered for 40 - 55 minutes depending on how you like your meat cooked. The meat thermometer should read 60°C for rare, 71°C for medium, 77°C for well done. Remove from the oven and let the meat rest for 15 minutes before serving. { NOTE } You may need to increase or decrease the quantities of the ingredients, based on the size of your beef tenderloin. + Serves: dependent on size (1kg serves 4-6) + Prep: 30 min Cook: 40 – 55 min.
Rub olive oil over the surface of the meat and season with salt and pepper.
GLUTEN FREE
EGG FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | VANESSA VICKERY
SLOW COOKER MEATBALLS {
INGREDIENTS
}
MEATBALLS 500g beef mince 500g pork mince 1 medium onion, finely chopped 1 medium carrot, finely grated ¼ cup fresh parsley, chopped salt and pepper, to season TOMATO SAUCE 1 x 400 gram tin organic chopped tomatoes 3-4 garlic cloves, minced 1-2 tablespoons fresh basil, finely chopped salt and pepper, to season
Combine meatball ingredients in a large mixing bowl, mixing lightly until well combined.
Cook on low for 6-8 hours. Serve with your favourite sides.
Shape into desired size meatballs and add to the bottom of the slow cooker. I used a soup spoon to shape mine.
+ Serves: 6 – 8 + Prep: 20 min Cook: 6 – 8 hr.
Add sauce ingredients to the slow cooker, placing on top of the meatballs.
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | VANESSA VICKERY
VEAL PIZZAIOLA {
INGREDIENTS
}
600g veal schnitzel steak 1 tbsp coconut oil 2 garlic cloves, sliced 1 tin organic crushed tomatoes 1 tbsp organic tomato paste 2 tsp dried oregano ½ tsp dried thyme salt and pepper, to taste chilli flakes, to taste
Add oil to a large fry pan on medium heat. Add veal, crushed tomatoes, tomato paste, garlic, oregano, thyme, pepper, salt and chilli flakes (in that order).
Serve veal with sauce on top and with your favourite steamed vegetables. + Serves 3 – 4 + Prep: 5 min. Cook: 15 min.
Cook for 10 minutes or until veal is browned. Remove veal from the fry pan (leaving the sauce) and place on a plate, covering with foil. Cook the sauce for 5-10 more minutes until the sauce has thickened.
GLUTEN FREE
EGG FREE
DAIRY FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | BOOKS
HEALTHY READING MATERIAL { GLUTEN-FREE BOOKWORMS UNITE!
}
EVERYDAY PALEO AROUND THE WORLD ITALIAN CUISINE: AUTHENTIC RECIPES MADE GLUTEN-FREE
By Sarah Fragoso Sarah Fragoso is taking Paleo around the world. First stop: Italy! Part travelogue, part lifestyle guide, this is not just another Italian cookbook. In Everyday Paleo Around the World: Italian Cuisine, Sarah has perfected the art of Italian cooking for the Paleo or gluten-free familyall 100 amazingly delicious, truly authentic recipes are grain-, dairy- and legume-free. www.fishpond.com.au
EDITOR’S PICK
THE CHEF GETS HEALTHY
By Tobie Puttock, Georgia Puttock What happens when an acclaimed Australian chef is asked to ditch most of his favourite fat-laden ingredients, forgo the Italian dishes he has spent 20 years perfecting, and remove gluten from his daily diet? Well, because it’s the love of his life who’s asking, he puts his heart and soul into changing the way they eat. The result is healthy, low-fat, low-carb, gluten-free recipes that easily hold their own in the flavour stakes. With Tobie’s trademark simplicity, respect for fresh produce and fuss-free cooking techniques, these are recipes you will cook time and again; to impress, to feel healthy and to nurture the ones you love. www.fishpond.com.au
INSPIRED
By Lorna Jane Clarkson Founder of Australia’s leading activewear brand Lorna Jane and Active Living advocate Lorna Jane Clarkson has launched her first ever coffee table book Inspired to give readers more insight into her Active Living philosophy and teach women how to live their very own inspirational and active life. The 208-page hard-cover book includes Lorna’s tips on defining your own personal style, nutritious recipes and natural beauty tips, advice for living an inspirational life plus a never seen before insight into the life of activewear pioneer, Lorna Jane Clarkson. Inspired contains 25 nutritious food recipes with beautiful imagery, Lorna’s favourite inspirational quotes and mantras, DIY beauty and home remedies, mini workout guides, advice on sports luxe styling and so much more. www.lornajane.com.au
YUM. | GET SOCIAL
DIGITAL HOT SPOTS {
GLUTEN-FREE SOCIAL MEDIA MAKERS
}
GF EXPO NSW Everyone is welcome to the 2015 Gluten Free Expo. Entry is FREE! August 21 & 22. Presented by Coeliac NSW & ACT. twitter.com/GFExpoNSW
TOBIE PUTTOCK tobie puttock food guy/board rider/sneaker wearer
THE VEGE CHIP CO
www.instagram.com/tobieputtock
Great tasting naturally, gluten free, none of the nasties & 90 per cent less fat than other brands. Proudly Australian owned and made. twitter.com/thevegechipco
FOLLOW US ! Follow our team on social media and join us on our gluten-free adventures around Australia!
GLUTEN FREE GRAIN FREE CO.
YANGARRA ESTATE VINEYARD
Specialises in the research and development of gluten-free, grain-free, nut-free, dairy-free, egg-free recipes and products.
Visit their Cellar Door seven days a week from 10am-5pm. Book in ahead of time and try the Yangarra Experience which allows visitors to tour the vineyard, winery and barrel shed.
www.facebook.com/ glutenfreegrainfreecompany
www.facebook.com/YangarraEstate
You can find us here: Instagram yum.glutenfreemagazine Facebook yumglutenfree Twitter yum_gluten_free
“We dare you to bake a Well and Good MUD CAKE without licking the spoon”
!
E Free ❤ BUY ONLIN y o S , ee Fr gg E , ee Fr ee, Dairy Free, Nut Fr n te lu G , an li ra 100% Aust
Well and Good cakes, breads and flours now available throughout Australia for only $4 delivery. To discover our entire range go to www.buyglutenfreedirect.com.au
‘PLASTIC FREE’ JULY made easy with Litter Free Living Plastic Free July aims to raise awareness of the amount of single-use disposable plastic in our lives and challenges people to do something about it. An Australian company, Litter Free Living has designed a range of products which help consumers to reduce the use of disposable plastic like plastic wrap and plastic bags with high quality and easy alternatives. Litter Free Living products have been thoroughly researched and they are PVC-free, phthalate free, BPA free and non-toxic. The lunch range helps to reduce our impact on the environment as a school age child using a disposable lunch with 3 pieces of litter per day will create around 30kg of rubbish each year. The sandwich wrap and lunch bag sets are suitable for all ages. They are great for sandwiches, wraps, crunchy cookies, crumbly cakes and juicy fresh fruit. The lunch range allows you to buy in bulk, control portion sizes and reduce lunch box litter. Another great product designed by the Australian
Enter the code 20% disc YUM ount
company is the fridge bags, for a which will rid any fridge of plastic wrap and keep food fresher for longer. Rather than wrap cut fruit and vegetables in plastic wrap or put in a plastic bag put your half used tomato into the red fridge bag. The bags come in 5 different colours so you know that the green bag is keeping your avocado fresh. The innovative, cheese bag has been designed to hold a kilo block of cheese as well as keeping it fresh for up to two weeks without the need for any extra plastic wrap apart from the packaging it comes in. The best thing about these durable litter saving products is that you just wipe, rinse or wash in the washing machine and reuse.
Email: info@litterfreeliving.com.au www.litterfreeliving.com.au
YUM. | GIAPO GRAZIOLI
GLUTEN FREE ICECREAM DREAM { PA C K Y O U R B O W L AWAY - A N A L L- N A T U R A L A N D G L U T E N - F R E E I C E C R E A M C O N E I S F I N A L LY H E R E ! } Words Jane Torrance
A Kiwi icecream chef has developed an all-natural gluten-free waffle cone, believed to be the world’s first of its kind. Gluten intolerant or sensitive icecream lovers have, until now, had to satisfy their craving by eating their favourite treat from either containers or cones made from not-so-tasty ingredients. Giapo Grazioli’s breakthrough cone is made from egg white and almond meal and he believes it’s the first gluten-free cone to be made from such natural ingredients. “There are gluten-free cones on the market but they are a poor substitute because the flavour is compromised in order to make the recipe work,” Giapo says. “By working only with the finest real ingredients we have been able to create a mixture that is flexible and also tastes great.” While studying at AUT in 2011, Giapo researched ways to substitute other ingredients for gluten. During two months of research, Giapo and his team tried at least a dozen different recipes. His breakthrough came about earlier this year as he analysed a range of ingredients for their elasticity. “We found the solution in a cooked egg white and almond meal combination,” he says. “Albumin is the protein in egg whites and it unfolds when cooked through a process of coagulation called pyrolytic reaction. “The reaction mimics the effect on glutinous proteins when movement is introduced as in kneading dough,” Giapo explains. “In this way we create a rich and elastic mixture that ensures the cooked cone doesn’t break like a thin biscuit.” Importantly, the egg white and almond meal combination can be used as a substitute for flour in any recipe to make it gluten free, Giapo says. For the finishing touches the cones are hand rolled and coated on the inside with Giapo’s signature dark chocolate. “It’s an ambition of mine to profile New Zealand innovation and creativity. Being able to provide a gluten-free cone that tastes delicious makes me feel really proud of my team,” Giapo says.
Giapo Haute Ice Cream - Auckland, New Zealand www.giapo.com www.facebook.com/giapogelato
YUM. | BUSINESS
PASSION FOR FOOD MEANS FRUITFUL LEARNING { W H O B E T T E R T O T E A C H F O O D I N T O L E R A N C E S E C R E T S T H A N S O M E O N E W H O K N O W S P E R S O N A L LY } Words Rigel Barry
Having worked for 15 years in the food industry, and having dealt with managing his own food intolerance, it seemed only natural that Adam Rice would combine his experience and knowledge and create AllerChef - workshops designed especially to assist people with their own food intolerances and allergies with a culinary edge. The AllerChef workshops are built from a professional’s perspective which encompass the essential food fundamentals needed to teach clients to think like a chef and progress to more advanced workshops where clients learn how to bring ‘wow’ factor to their dishes. This is all achieved whilst working within the parameters of their food intolerances. Among the courses available are: •
Fundamentals (4-hour workshop including Q&A): This
workshop is suitable for people who are working with, or wanting to, create health and wellness goals, allergies, food sensitivities or have intolerances. An informative introduction including an overview of whole foods, packaged foods and genetically modified foods (GMOs), as well as seasonality and sustainable food practices. Participants learn knife skills, methods of cookery, food preparation and correct short storage solutions. •
Intermediate (3-hour workshop, includes food tasting): Expand your list of foods and create delicious, interesting food perfect for entertaining guests. This workshop looks further into participants’ intolerances and requirements and builds on skill development to create tasty meals. Focus on increasing knowledge and expanding awareness of ingredients and products, including foods available for specific needs. Explore
YUM. | BUSINESS
the art of cooking in bulk and long-term storage techniques, and include a cooking class/demonstration implementing the variety of skills learned in the Fundamentals introductory workshop. •
Cooking master classes (3-hour workshop, includes food tasting): These classes offer a more personalised learning approach. Participants gain hands-on experience and coaching based on dietary requirements and the skills required to bring taste, interest and joy to not only those eating, but also in the preparation of the meals. This class is tailored to achieve desired outcomes around participants’ health and wellbeing, and works on customising menus for them and their family. Gain further insight into high-end restaurant food and home entertainment.
Adam has extensive professional experience to draw on for the workshops. He has worked in some of Melbourne’s and the Mornington Peninsula’s most popular restaurants, including Ezard (2 hats), Ginger Boy, The Sharing House (which was run by former head chef from Vue De Monde, Mark Briggs) and head chef at Three Palms in Sorrento. He has also travelled the on super yachts, where international repertoire European, Japanese, Thai a few.
globe, working as a professional chef he was able to further develop his including French, Italian, Modern and Vietnamese cuisine, just to name
Adam’s holistic views on health and food are clearly evident in his workshops. The course work includes the importance of maintaining the integrity of produce — from gate to plate — along with providing expert advice from accredited nutritionists and wellness coaches to help his clients reach their health goals. Having studied logistic and supply chain management, agribusiness and international trade along with working as an organic produce buyer for Melbourne business Whole Foods, Adam draws on this broad knowledge to bring a deeper level of information to his clients. Adam provides a well-rounded approach to food, aiming to make his clients conscious about their food choices and helping them appreciate that the food chain does not start at the place of purchase, but where and how it was produced. This key concept, in turn impacts the quality of the food and nutritional value. Adam’s passion for quality produce is also highlighted with his volunteer work for the Safe Food Foundation’s #iamstevemarsh campaign which has helped raise over $1.2 million. There is no doubt that Adam’s clients will be inspired and excited by his expertise and passion for food and leave the workshops feeling empowered to better manage their food intolerances and health goals. www.allerchef.com.au
YUM. | DAN BARRETT
PALEO, THE NEW BLACK { “ R E A L F O O D ” - I T ’ S E L E M E N TA R Y , M Y D E A R R E A D E R } Words Olivia Jackson
In Aussie Paleo Chef Daniel Barrett’s bustling new restaurant in Canberra, Elemental Cafe, “paleo” is not a lifestyle with restrictions. For this reason, you will not find the words paleo, gluten free, grain free, sugar free or dairy free on the menu because his food needs no such label. His creations are simply real food. However, Elemental’s friendly staff will confidently assure you that the kitchen is coeliac safe. On the day we visited, we were lucky to catch the last table of four in the café, Canberra’s newest paleo hotspot. Surrounded by the heady aroma of rich coffee, funky refurbished recycled furniture, cavemen on the walls and drool-worthy food, I had the opportunity to chat with Dan Barrett. He has nearly 30 years’ experience in the restaurant business but everything changed six years ago when he was introduced to the paleo lifestyle. I asked Dan how the “Aussie Paleo Chef” came to be, what his signature dish was and much more. What inspired you to become a chef? Well, I started Year 11 and 12 wanting to be a lawyer with a double major doing maths and science. It did not take long before I got too involved socially and didn’t get the grades needed to pursue a law degree so I needed to expand my options. A cooking apprenticeship came up and I took it on. I actually hated it for three months and then one day it snapped and I realised that, not only was I good at it, I really enjoyed it! After that, I tucked the ball under my arm and ran with it. The empty plates and compliments were addicting and were my drive to continue on. How were you introduced to paleo? Six years ago I had some massive life changes and was looking for direction and focus. A relative of mine had recently adopted the paleo lifestyle and lent me the book Paleo Solution by Robb Wolf. It just made sense. I thought, why haven’t we done this already? So, already being a chef, I just made a few lifestyle changes to implement better sleep, more movement, better balance between work and
YUM. | DAN BARRETT
home life and began experimenting with cooking paleo-friendly foods. I now think of myself as an advocate and preach paleo’s benefits while not forcing it on anyone.
alcohol to early morning cafes and coffee with locally sourced produce and al fresco dining. The health scene in Canberra has really opened up and paleo is now a word that is recognised. So I thought, the time is now and I needed to strike while the iron was hot.
So, “Aussie Paleo Chef”… how did that begin? Ahh, Aussie Paleo Chef… When I first started the paleo lifestyle, I had a few friends over, including my now business partner for our protein bars, CaveFoods. They saw my kitchen and pantry and felt that everything I was throwing together at home was restaurant quality food. They were amazed by what I was preparing for them, myself and my kids in a limited time. They really encouraged me to start posting pictures and recipes on a public social media outlet. It snowballed from there. Ten followers became 100 followers and then 100 to 1000 and now two-and-a-half years later, I have 16,000 followers.
Paleo is always gluten, grain and dairy free. How do you work around these dietary restrictions in your menu? I don’t think of them as restrictions. There are so many ingredients available to us and once you eliminate the dairy, grains, gluten, sugar and seed and nut oils, you start thinking outside the square using other ingredients with an abundance of flavour. You can put the same meals together but they are just better for you. Paleo could be considered a challenge maybe, but not a restriction. A lot of my food is fattier and richer than before but that leaves you satiated and fuller for longer.
Do you think this is a lifestyle for everyone?
Alrighty. If you had one word to describe paleo, what would it be?
I do. Just like everything in life, you need self-discipline and you can do this by setting time aside to prepare in advance. Whether it be condiments and sauces or slow-cooked meats. I set Sundays aside as slow-cooked meat day and make sauces and condiments as well so my fridge is armed for the rest of the week and ready to go.
Unrefined. When I think paleo, I think about things in their basic state. How they worked and existed in nature before we modified them.
I know that you’ve been thinking about opening your first café for a while. What made you finally take the plunge and open Elemental? Canberra is a risky place. I’ve watched many places open and go broke within 12 months. However, I have watched Lonsdale Street evolve over the last couple of years and I have watched a shift from clubs and
What distinguishes you from other cafes? Disclosure. It’s about being completely open and honest. Before something goes on a plate, I do lots of research on every ingredient incorporated to make sure that everything I put into my body is nutrient dense and food I believe in. I have an open kitchen so anyone can come up and see what we’re doing. It’s truly on display for everyone to check out. It would be a bit of a challenge to educate everyone so I have not marketed myself as “paleo” just yet. I just want to call our stuff “real
YUM. | DAN BARRETT
THERE ARE SO MANY “ INGREDIENTS AVAILABLE
TO US AND ONCE YOU ELIMINATE THE DAIRY, GRAINS, GLUTEN, SUGAR AND SEED AND NUT OILS, YOU START THINKING OUTSIDE THE SQUARE USING OTHER INGREDIENTS WITH AN ABUNDANCE OF FLAVOUR
”
food.” I want people to come in, order and find what they like. Down the track I will start telling people, well this food that you think is so wonderful and weird is actually what I call “paleo”! It’s just real food.
the realisation that that will never change. You’re a bit wiser with life experiences but you never really change the way you think. I’m a big kid at heart.
What’s your signature dish?
Who is your food idol?
The pork belly from Aussie Paleo Chef created a bit of a social media storm so there will always be a pork belly on the menu! It is the number one item people come in to try.
Heston Blumenthal! What he does is simply brilliant. I love the way his mind works - so out there. You have to respect that. What is your vision for the future?
What would be your ultimate dish to ‘paleo-fy’? That’s a tough one. I’ve done a few desserts - I sure did used to love Mint Patties and Cherry Ripes! But you have to remember that these are treats only. For savoury dishes, I’d ‘paleo-fy’ burgers and pizzas. I do make a pizza base but I can’t share the recipe with you because it will make me famous one day. But the base of it is pork crackle so we will have that one on the menu as a winter special from time to time. How do you come up with your ideas? A lot of people would think I’m really strange. When I’m in the kitchen, I like to think outside the square and am always experimenting and documenting to try different techniques and flavours until they work. Most dishes are an evolution and might vary over time.
My vision is for paleo to become a mainstream way of eating - almost to the point where restaurants and cafes don’t NEED the paleo tag because people are simply eating clean real food. I can see future communities changing the way they think about themselves, their lifestyle habits and longevity. It’s about being on this Earth for as long as possible and being fit, healthy, smiling and sleeping well while you do it. I would like to be part of a movement getting us there. It would be great if, 20 years down the track, they used my name as one of the pioneers. Whether they do or not, I want to be fit and healthy long enough to see it happen. What’s your advice for someone starting the paleo lifestyle?
What’s something unique about you that most people don’t know?
Stick with it! You might find it difficult when lots of changes occur in your body but give it 30 days and don’t stop. Then start adding things again – your body will tell you what is right for you. There is so much to gain if it works and so little to be lost if it doesn’t.
I’m a single father, raising three children on my own. I like the fact that I’m a little bit strange! I still feel about 16 in the head and I’ve come to
www.elementalcafe.com www.facebook.com/AussiePaleoChef
IT’S A FRESH, NEW DAY Recipes Steph Wearne, www.bodygoodfood.com.au
YUM. | STEPH WEARNE
ZUCCHETTI MEATBALLS {
INGREDIENTS
}
500g beef mince 4 garlic cloves, crushed 1 egg 1 carrot, grated ½ cup quinoa flakes 4 tbsp oregano, chopped 1 onion, diced 800g tinned tomatoes ¼ cup basil leaves ½ cup beef/vegetable stock or water Salt and pepper 4 large zucchinis, julienned into spaghetti Parmesan cheese and extra basil, to serve
Prepare the meatballs by mixing the beef, 2 garlic cloves, egg, carrot, quinoa flakes, 2 tablespoons oregano and a pinch of salt and pepper. Roll into balls and place in the fridge.
off the meatballs (cook in a pan for 4-5 minutes until just brown all over). Then add the meatballs to the sauce and simmer for 15-20 minutes.
Meanwhile prepare the tomato sauce by adding a teaspoon of coconut oil to a pan on low heat. Add the onion and cook for 4 minutes, before adding the remaining 2 cloves of garlic and cooking for a further 3 minutes.
Blanch the zucchini in some boiling water for 2 minutes then drain. Divide the zucchini between four bowls, top with the meatballs and spoon over the remaining sauce. Serve with a sprinkle of parmesan and some extra basil.
Add the tomatoes, basil, 2 tablespoons of oregano, the stock and some salt and pepper. Bring the sauce to a boil while you brown
+ Serves 4 +
GLUTEN FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | STEPH WEARNE
CARAMALISED ONION, BEETROOT & RICOTTA PIZZA {
INGREDIENTS
}
2 red onions, sliced 2 large beetroots, peeled and grated 1 tbsp honey 3 sprigs fresh thyme leaves pinch of sea salt 2 tablespoon balsamic vinegar 4 tbsp tomato paste 1 large zucchini, sliced thinly on a mandolin 4 kale leaves, stems removed, torn into small leaves 1 cup ricotta 2 heaped tbsp pine nuts QUINOA BASE (makes 2): 3 cups cooked quinoa 2 eggs ½ cup almond meal ¼ cup parmesan cheese Salt and pepper
Preheat the oven to 180°C.
onions and beetroot is soft and the mixture is thick. Set aside.
Combine the quinoa, egg, almond meal, parmesan cheese and a pinch of salt and pepper in a bowl. Line a baking tray with baking paper and spread the quinoa mixture into a circle, pressing to ensure there are no gaps. Place in the oven and bake for about 20 minutes or until the base is starting to go crispy.
Spread the bases with 2 tablespoons of tomato paste each. Scatter the onion and beetroot mixture over each pizza, add the zucchini slices, kale, ricotta, pine nuts and extra thyme leaves.
Heat a pan on low heat with a little bit of oil. Stir in the onion, beetroot, honey, thyme leaves from two of the sprigs and salt. Cover and cook for 10 minutes, stirring occasionally. Remove the lid and add the balsamic vinegar and cook for a further 10-15 minutes or until the
GLUTEN FREE
Bake in the oven for 20 minutes or until the base is crispy. Serve half a pizza with a green salad consisting of lettuce, cucumber, avocado and lemon dressing. + Serves 4 (makes 2 pizzas) +
SOY FREE
YUM. | STEPH WEARNE
CREAMY NEOPOLITAN SOFT SERVE {
INGREDIENTS
}
4 large bananas 1 cup macadamias, soaked for at least 2 hours and drained 1-2 tbsp cacao powder 4 strawberries
Cut the bananas into coins and freeze on a tray lined with baking paper for 3 hours.
Take 4 small jars and fill the bottom of each with the cacao mixture.
Blend the macadamias in a high-speed blender until a paste forms. Add the bananas and blend until smooth. Keep a third of the mixture in the blender and put the other two-thirds in two separate bowls.
Add another layer with the plain mixture and add the last bowl of mixture to the blender with the strawberries. Blend until smooth.
Add the cacao powder to the blender (add 2 teaspoons if you want it richer) and blend.
+ Serves 4 +
GLUTEN FREE
EGG FREE
DAIRY FREE
Finally top with the strawberry soft serve and enjoy.
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | CAFE
FAST FOOD JUST GOT INTERESTING { W H O L E S O M E ( A D J E C T I V E ) : C O N D U C I V E T O , O R S U G G E S T I V E O F, G O O D H E A LT H A N D P H Y S I C A L W E L L B E I N G . W I T H A D E F I N I T I O N L I K E T H A T, T H I S B R I S S Y B U S I N E S S I S R I G H T O N T H E M O N E Y } Words Olivia Jackson
Wholesomeness Personal Catering Service truly delivers on the definition of “wholesome”. Brisbane, please meet your 100 per cent gluten-, dairy- and preservative-free home delivery food service and cafe. Every meal has been lovingly prepared with fresh, free range, locally grown, seasonal and organic (where possible) ingredients. These nutrient-dense meals are amazingly affordable and can be delivered straight to your doorstep. The brain behind the business and the Wholesomeness kitchen bench is Brisbane local, Ben Limmer. Ben’s career as a chef began 15 years ago in the catering business. “When I started in the business, outside of a vegetarian or two, there were next to no dietary requirements on the function list,” Ben
recalls. “A decade later, they consume half of the order list, the most prevalent and risky being those with coeliac disease. While still in the catering business, I started creating Wholesomeness meals one day a week. Then two, three, and eventually made the break into Wholesomeness as my full time job.” After starting a family and being too exhausted to cook at the end of a long day, Ben and his wife Georgia began to notice the lack of quality take-home meals in the Brisbane area. With Georgia being dairy intolerant and the two of them determined to consume healthy whole foods, it became apparent that Wholesomeness would fill a hole in the market. Quality of ingredients is a top priority for Ben. If free-range meat
YUM. | CAFE
is not available one week, that dish will be changed on the menu. Ben has a zero-compromise policy and is not willing to sacrifice quality for convenience. Each meal is always 100 per cent gluten free and Paleo inspired. The menu changes seasonally, ensuring that the produce is picked at peak nutrient density and that it can be sourced locally. With the chilly winter season now in full swing, customers should get excited about slow-braised meat and stew with root vegetables. Each Wholesomeness meal is delivered fresh, never frozen. These preservative-free meals arrive in BPA-free food safe plastic containers and can last up to four days in the fridge or three months in the freezer.
talking, using simple seasonings such as whole spices, salt, pepper and locally grown ginger and turmeric.
“Because our product is fresh with no preservatives and we do not gas our meals, we cannot stock as many days as the supermarkets would like. But if you think you’re buying a fresh meal and it’s actually two weeks old, is it really fresh? I want it to be truly fresh every time.”
Are you now dying to get your hands on a Wholesomeness takehome meal? For those of you living between Noosa and Coolangatta, the simplest way to find Wholesomeness is to hop online and create your own unique menu. The website lists the ingredients and nutritional breakdown of each meal. You can choose to have your meals delivered, swing by the café for pick up or find Wholesomeness in select IGA supermarkets across Brisbane.
As a family company established to meet the needs of their own dietary intolerances, Ben is happy to work with his customers to ensure there are meals available to suit their individual needs. Wholesomeness has also specifically designed a menu for a 30-Day Reset Plan, which eliminates ingredients that are known to cause inflammation in the gut. With food prep and management handled by a personal Wholesomeness chef, customers can confidently enjoy creative and delicious foods while knowing that their detox or dietary needs are being met. Wholesomeness lets their food do the
What’s most exciting is that, as of December 2014, customers can now sit down and enjoy a beautiful gluten-free meal at the Wholesomeness café and shop front. Step inside and discover a gluten-free haven like no other with pulled pork brekky, acai bowls, cold-pressed juice and coffee and milk alternatives sure to suit everyone. You would never know that the humble cafe with cheerful patio furniture and homegrown herbs in a quiet Brisbane suburb is pumping out more than 1000 gluten-free meals per week.
Stop by the café, grab your coffee for the day and food for the week. Ben would love to hear about your journey to health and share his passion for the gluten-free industry and paleo-inspired living. Store/café: Shop 4, 8 Days Road, Grange QLD www.wholesomeness.com.au
YUM. | ORGRAN
GET FAMILIAR WITH ALTERNATIVE GRAINS { WITH THE LARGEST GLUTEN-FREE PRODUC T RANGE IN AUSTRALIA, ORGRAN MAKES GF A BREEZE } Words Emily Kennedy
Fifteen per cent of Australian households contain someone who is intolerant, avoiding or limiting gluten and many others are choosing to eat gluten-free products because they simply make them feel better and have feelings of more energy. Almost two thirds (64 per cent) of those choosing to eat gluten-free products do so because some else in their household requires or chooses it. With more and more Australians going gluten free, Orgran Health & Nutrition director Frank Buontempo says it’s more important than ever to examine your diet to ensure you are consuming sufficient amounts of key nutrients. “Going gluten free is no longer just something limited to coeliacs or those with food intolerances,” Frank says. “Many people seeking a healthier diet are going gluten free and enjoying the greater nutritional variation and benefits. Switching to a gluten-free diet often opens up a whole world of delicious and healthy food choices and with a greater variety of foods available, a gluten-free diet has never been more accessible. “Entire cultures thrived for thousands of years without growing or consuming any of the gluten grains (wheat, barley, rye and oats) so it’s safe to say there are more than adequate sources of these nutrients in alternative grains,” he says. “Choosing an alternative grain that is rich in vitamins and nutrients will guarantee a healthy, balanced diet.” Here, Frank shares some of the health benefits of popular alternative grains Buckwheat Highly valued for its nutritional benefits, buckwheat is not related to wheat in any way (it actually belongs to the rhubarb family of plants!). It is known to have the best source of high biological proteins in the plant kingdom. It provides a rich source of vitamins B1 and B2, potassium, iron and rutin and is known to help reduce cholesterol and lower blood pressure. Diets containing buckwheat have been linked to improved blood sugar control, therefore reducing the risk of diabetes and discouraging obesity. It also contains magnesium which relaxes blood vessels and improves blood flow. Quinoa Quinoa is a complete protein meaning it contains all nine essential amino acids. A species of goosefoot grown primarily for its edible seeds, quinoa originated in the Andean region of South America. Quinoa aids digestions, regulates blood sugar, keeps your heart healthy and is a great source of magnesium, iron, copper and phosphorus.
Chia These tiny seeds are high in protein and fibre and are the richest source of omega-3 fats of any plant. Chia seeds are a great source of iron, magnesium, zinc and B vitamins which will naturally boost energy levels and health. They promote a healthy heart, brain function and nervous system. They are rich in antioxidants which can help protect the body from ageing. Specialising in natural, alternative grain products for better health and wellbeing, Orgran is a pioneer and trusted brand for coeliacs and food allergy sufferers. Over the past 30 years, the Orgran range has grown to be the biggest in Australia. The range includes alternative grain pasta, baking mixes, crispbreads, biscuits and breakfast cereals. With a selection of more than 80 products and exporting to 55 countries worldwide, Orgran has become the trusted name in natural foods for families around the world. The Orgran manufacturing facility is free from gluten, wheat, eggs, dairy, nuts, tree nuts, soy, lupin and yeast. www.orgran.com
No compromise on the TASTE OF ITALY
No compromise on the
authentically TASTE OF ITALY
GLUTEN
authent ically
GLUTEN
FREEFREE
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TOSCANO AUTHENTIC
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No artificial flavours or colours. Available at Coles, Woolworths & selected independents. Find us in the bakery aisle.
www.toscanoauthentic.com.au
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TOSCANO AUTHENTIC Join the Toscano community to be part of our giveaways! No artificial flavours or colours. Available at Coles, Woolworths & selected independents. Find us in the bakery aisle.
Australia’s BIGGEST range of gluten free nutrition Health & Nutrition
The nutritionists at ORGRAN have been developing alternative grain foods for 30 years. Add variety to your diet with over 20 varieties of pasta including Quinoa, Buckwheat, Amaranth and Millet blends. With the biggest range of alternative grain foods in Australia, including Australia’s original Buckwheat Pasta, no other brand offers you so much choice or nutritional variety.
GLUTEN FREE 400+ free recipes Click to download
To see the full range of over 80 products and hundreds of recipes, visit our website or download the app:
www.ORGRAN.com ORGRAN, the brand behind a healthier Australia
FOODIE DELIGHTS
Recipes Gabriele Taddeucci, ww.manfredi.com.au
YUM. | GABRIELE TADDEUCCI
NECCI- CHESTNUT CREPES FILLED WITH SWEET RICOTTA {
INGREDIENTS
}
200g chestnut flour 2 eggs pinch of salt 30ml extra virgin olive oil 450ml water 300g dry ricotta 1 level tbsp icing sugar 60g brown or organic panela sugar
in the hot pan. Once it starts to bubble through, flip crepe gently to cook other side. Repeat until all crepes are cooked. They can be refrigerated for a couple of days then heated in microwave before serving.
Sift chestnut flour through a fine sieve. Beat the eggs in a bowl and add sifted chestnut flour and salt. Keep working until there are no lumps left. Add olive oil and beat in. Slowly add water in a stream and keep mixing until a smooth, runny batter is achieved. Place mixture in refrigerator to rest for at least an hour.
To serve, cut each crepe in half. Mix ricotta and icing sugar together and keep in refrigerator until needed.
Place a couple of spoons of ricotta on each half and roll up to a cone shape. Serve sprinkled with sugar.
Heat a 22-25cm non-stick pan to make the crepes. No need to add oil or butter as long as the pan is non-stick. Ladle enough batter
+ Serves: 8 â&#x20AC;&#x201C; 10 +
GLUTEN FREE
YUM. | GABRIELE TADDEUCCI
GLUTEN FREE BREAD {
INGREDIENTS
}
600g cornflour 100g potato starch 50g psyllium husks 25g soy flour 20g xanthan gum 30g fresh yeast 25g sugar 18g salt 25ml vinegar 30g extra virgin olive oil 50g plain yoghurt 60ml milk 650ml warm water
Mix all the dry ingredients together in a mixing bowl and put it into the bowl of an electric mixer fitted with a dough hook. Dissolve the yeast in a bowl with half a cup of the warm water, then mix back into the rest of the water. Turn on mixer to a low setting and start pouring water into the flours. Then add the milk, the yogurt and the olive oil and let it mix for 5-6 minutes. Lastly, add the vinegar and let it work for another 5 minutes at a low speed. Turn the dough out onto a floured (see note) work surface, knead it with your hands for a couple of minutes. Divide dough in half and place in two floured bread tins. Let prove for 45 minutes at room temperature.
tins in the oven for 5 minutes, and then decrease the temperature to 180 degrees for 15 minutes. Remove the tins from the oven, pop the bread out of the molds carefully, put on oven racks and keep cooking for another 5 minutes. Remove from the oven and let cool completely on the racks. Once cooled, the bread is ready to use as a gluten-free substitute wherever normal bread is called for. The bread can be frozen. Makes two medium-sized loaves. { NOTE } For dusting your work surface, use a combination of flour as per recipe proportions. + Serves 3 â&#x20AC;&#x201C; 4 +
Meanwhile, preheat your oven at 280ÂşC. Once proved, put the
GLUTEN FREE
EGG FREE
VEGAN
SUGAR FREE
YUM. | SPECTABLEND
THE RIGHT MIX { B L E N D E R A T T H E R E A DY ? H E R E A R E S O M E B L E N D E D B E A U T I E S F O R Y O U T O T R Y A T H O M E
}
Recipes www.spectablend.com.au
YUM. MAG PROMOTION Now only $249
Get a $150 discount off $399 blender. Promo Code: yumglutenfree www.spectablend.com.au
CRANBERRY-ACAI SMOOTHIE
{
INGREDIENTS
}
1 banana Cranberries contain a powerful cocktail of protective phytonutrients; plant chemicals that contain protective, disease-preventing compounds (flavonoids and phenolic acids) that act as antioxidants in the body. Cranberry extracts have been shown to inhibit the growth of oral, colon, and prostate cancer cells, in addition to battling breast cancer cells. Phytonutrients in cranberries may also be involved in inhibiting the spread of cancer cells throughout the body. In addition to their anti-cancer properties, cranberries may also lower the risk of cardiovascular disease by lowering â&#x20AC;&#x2DC;badâ&#x20AC;&#x2122; LDL cholesterol, inhibiting LDL oxidation (one of the first steps in the progression of coronary artery disease), lowering blood pressure and inhibiting the formation of blood clots. Acai berry on the other hand, is an indigenous berry commonly found in the rainforests of the Amazon. This antioxidant-rich fruit has been heralded for centuries as a healing, immunestimulating, energy-boosting fruit. An exotic relative of the blueberry and cranberry, research has shown that this antioxidant-rich berry may be able to support in the prevention of diseases associated with oxidative damage, not to mention many other health benefits.
1 cup of frozen cranberries 1 tsp acai powder 350ml almond and coconut milk 1 tsp chia almond slivers Blend all ingredients in your highpowered Spectablend blender. Top with almond slivers and enjoy
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
YUM. | SPECTABLEND
PEANUT-CHOC BLISS BALLS
PESTO PASTA
{
{
INGREDIENTS
}
INGREDIENTS
}
2 cups salted peanuts
1 cup fresh basil leaves
1 scoop protein powder
1 cup organic spinach
1 spoon raw cacao powder
2 cloves garlic
½ cup of wholegrains, seeds and raisins
1/3 cup pine nuts
20ml of almond milk
1/8 cup raw cashews
½ cup of dessicated coconut
¼ cup extra virgin olive oil
5ml coconut water
¼ tbsp sea salt
Start by blending salted peanuts until smooth but not solidified and creamy (no longer than 1 minute). Mix all the above ingredients except for dessicated coconut and coconut water in your Spectablend jar. Pulse and blend ingredients into meal form. They should all be well mixed into crumbs and eventually incorporate into a big ball. Use your spatula to remove blend from the jar and place in a mixing bowl. Start shaping your ball by firmly pressing them together. Depending on how moist your bliss balls are, you can roll them over dessicated coconut (or coconut flakes) or use coconut water to wet the bliss balls to ensure desicated coconut sticks. Refrigerate for a few hours for the best result.
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
1 tbsp fresh grounded flaxseed ½ cup hot water gluten-free pasta Boil your gluten-free pasta until al dente. Using Spectablend blender, blend all ingredients until smooth, from low to high variable speed for a few seconds. { TIP } Blend for about 4 minutes if you prefer your sauce steaming hot.
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
DREAMY DESSERTS
Recipes Ambra Torelli, www.littlebitesofbeauty.com
YUM. | AMBRA TORELLI
MANGO STICKY RICE GELATO {
INGREDIENTS
}
200g Thai sticky rice 400ml of coconut milk (the one I used has 17g of fat per 100ml) 200ml rice milk 160g medjool dates 4 ripe mangoes
Have you ever heard of the Carpigiani Gelato University in Bologna, Italy?! Yes, such a wonderful school really exists. And I was so very lucky to attend it and learn from the most renown ‘maestros’ (a sommelier in the gelato world) of Italy. They are highly revered masters of taste, able to detect the perfect balance of ‘flavour', ‘structure' and ‘consistency'. From them I learned how to find the delicate balance between sugars, fats and fruit, how blend the ingredients together at the appropriate amounts and temperatures, and most importantly, I learned the main differences between gelato and icecream. Icecream has four times the fat of gelato (28 per cent compared to 7 per cent), therefore the latter, which uses less cream and no egg yolks (except for the eggnog flavour), is way lighter. Also, icecream is made with more air (60 per cent air and 40 per cent liquid), which causes a lack of flavour and a drop in the texture. Gelato, instead, is churned at a much slower speed, which introduces less air into the base and leaves the flavours intact. Finally, icecream is cold and hard, whereas gelato is warm and soft because it’s served at a higher temperature. Learning the fundamentals from the best in the industry has allowed me to create my own vegan gelato recipes. Just like this one, that combines my devotion for the Thai dessert mango sticky rice and my beloved Italian gelato. Thinly slice two of the mangoes and place them in a dehydrator for 12 hours. If you don’t have a dehydrator, you can use the oven at 45ºC for about 3 hours. When ready, refrigerate. Alternatively, if you don’t have much time, chop some store bought dehydrated mango. Just make sure it’s all natural. Peel the other 2 mangoes and blend them on medium without adding any water (so your gelato won’t form ice crystals). When the mixture gets smooth, blend on high until it becomes really
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
dense and thick. Place your mango sauce in the refrigerator. Using a rice cooker, steam the sticky rice to perfection. Blend the two plant-based milks and dates in a high speed blender (I used a Vitamix) until completely smooth. Pour this liquid over the cooked rice and let it cool down completely. Transfer this mixture in a ‘gelatiera’ (a gelato machine with motorized paddles that churns the icecream well and leaves it smooth and creamy) and let your gelato churn until ready. Churning time will vary depending on your gelato machine. If you don’t have a gelato machine, pour the mixture in a steel bowl and place it in the freezer. Let it freeze for about 4 hours, stirring well with a beater every 30 minutes during the first 3 hours, and every 15 minutes during the last hour. { NOTE } By using a gelato machine you’ll have a smoother consistency, as the rice will slowly dissolve into the cream. The DIY solution will give your gelato more texture, leaving the grains more detectable. I love both versions. When the cream is smooth and churned, variegate it with the mango sauce and pieces of dehydrated mango which you will have put in the freezer five minutes before. When variegating a gelato it’s really important that all of your ingredients have the same temperature of the gelato cream so they won’t provoke a drop of temperature nor make the gelato melt. + Serves: 6 + Prep: 40 min, Churn: 30-40 min, Freeze: 4 hours
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | AMBRA TORELLI
VEGAN TIRAMISÚ {
INGREDIENTS
}
PAN DI SPAGNA CAKE
125g organic tofu
100g brown rice flour
½ stick vanilla
120g corn starch
zest of ½ an orange
20g tapioca flour
120ml almond milk
½ tsp cinnamon
4 dates
green stevia
COLOURINGS
2 tbsp coconut oil
(select from one of these)
1 banana
3 tbsp carrot juice, pinch of saffron, pinch of turmeric
450ml almond milk
COFFEE INFUSION
40ml dark rum
2 tbsp soluble espresso
2 tbsp apple cider vinegar
green stevia
16g baking powder
100ml lukewarm water
CREAM
100ml lukewarm almond milk
50g raw almonds, soaked
1 tbsp raw cacao, to decorate
50g raw cashew nuts, soaked
HEALTHY INDULGENCE: Not always is ‘indulgence’ synonymous with heavy, unhealthy foods. By combining raw nuts, vanilla beans, fragrant orange zest and toothsome dates, you won’t miss any of the white sugar, mascarpone cheese nor raw yolks which load the traditional tiramisu with tons of unhealthy fats and triglycerides. Go ahead and try it for yourself: I tested it out on my family and I can assure you, it’s ‘italian proof’! Preheat the oven to 180ºC and soak the nuts in water. For the cake, mix the flours and corn starch together with cinnamon and stevia.
keeping the fat percentage extremely low! Prepare the cream by combining all the ingredients in a high-speed blender and blending on high until you get a perfectly smooth and firm consistency. If you use silken tofu (instead of firm) you’ll need a little less milk. Prepare the coffee infusion by warming up water and milk, and combining them in a soup plate with the soluble coffee. Mix well and add some stevia.
Blend the banana, almond milk and coconut oil in a high-speed blender or food processor. When smooth, pour this mixture over the flours and mix well.
Take the first 10 squares of cake and dip both sides in the coffee mixture. Make sure they are not too soggy nor too dry: the coffee has to infuse the whole cake but not make it become mushy. Place them on a platter and scoop 2 tablespoons of cream on top of each one.
Add in the apple cider vinegar and rum and incorporate in the batter. Finally, sift in the baking powder and mix well.
Infuse the remaining 10 squares, place them over each piece of tiramisu and scoop a second layer of cream on top.
Cover a rectangular baking pan (30 x 25 cm) with parchment paper. Pour in the batter and bake for 30 minutes.
Refrigerate your tiramisu overnight and, right before serving, sift some raw cacao on top.
While still warm, cut the cake into 5cm square pieces. There should be 20 in total. Don’t worry if the Pan di Spagna comes out a little dry: once infused with coffee, it’ll be perfectly moist. A reward for
+ Serves: 6 + Prep: 45 min Cook: 30 min.
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
YUM. | AMBRA TORELLI
FIG & LIMONCELLO PANNA COTTA {
INGREDIENTS
}
CREAM 1 cup raw cashew nuts, soaked pulp of a young Thai coconut 2 tbsp Limoncello 4 dates 3 ripe figs 10 tbsp coconut water 1 tbsp vanilla essence CRUST ½ cup raw almonds 3 dates 2 tbsp Limoncello VARIATION If you don’t have Limoncello, you can replace it with some Cointreau and give your treat an orange tang!
If you have ever tried panna cotta, you know how rich and, well, ‘fatty’ this dessert tastes. My plant-based version preserves all the richness of this Italian classic while replacing the bad ingredients with healthy fats and fresh fruit. Why give up dessert when you can re-design it?!
pulp and water in a high speed blender until smooth and creamy. Lastly add in the Limoncello.
Create the crust by coarsely blending dates and almonds together. Add the Limoncello, mix well and press this mixture into the base of 4 glass dessert cups.
To decorate your cups, fill a pastry bag with the remaining cream and add tufts of cream. Sprinkle some crushed almonds and more pieces of figs on top of your dessert and store in the freezer for at least 1 ½ hours before serving.
Spread the first layer of cream over the figs, cover it with more fruit, another layer of cream and then some more figs.
Slice 1 ½ figs and create a first layer over the crust. + Serves: 3 + Prep: 15 min Freeze: 90 min. Prepare the cream by blending cashews, dates, vanilla, coconut
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
PRESERVATIVE
FREE
YUM. | DIANNE BRINSMEAD-WARD
SASSY SIDES { THE SASSY COOK SHARES SOME EQUALLY AS SASSY IDEAS TO DELIGHT YOUR NEXT DINNER PARTY GUESTS } Recipes Dianne Brinsmead-Ward, www.thesassycook.com
VEGETABLE FILLED CAPSICUMS { INGREDIENTS } 2 medium-sized red capsicums
Pre-heat oven to 180°C. Cut the red capsicums in half, remove seeds and place on a baking tray lined with baking paper.
½ red onion 3 cloves garlic 100g sliced mushrooms 40g cannellini beans, drained and rinsed 1 zucchini, grated 1 cup shredded silver beet 2 tbsp chopped parsley 50g green beans, chopped 2 tomatoes, chopped in quarters zest of one lemon olive oil ½ brown onion handful fresh basil, roughly chopped
Place quartered tomatoes on a separate part of the tray, and sprinkle with one clove of crushed garlic, salt, pepper and drizzle with olive oil. Place the tray in the oven and roast for 30 minutes. Sauté red onion, two cloves of garlic and olive oil in a large pan over medium heat. Once the onion is soft, add mushroom, zucchini, silver beet and green beans and sauté until soft. Remove from heat and combine parsley, zest and drained cannellini beans. Remove the capsicum halves from the oven, and evenly spoon with vegetable mixture. Return to oven for another 15 minutes. Whilst that is cooking, grab your roasted tomatoes and basil and blend with a bit of water to sauce consistency. Once capsicums are removed from oven, allow to cool slightly before serving with a drizzle of warm Napoli sauce on top. + Serves 4 +
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
YUM. | DIANNE BRINSMEAD-WARD
GRILLED ZUCCHINI, PINE NUTS, CURRANTS & FETTA { INGREDIENTS } 2 tsp currants 4 medium zucchini, cut into 3mm-thick ribbons using a mandolin or vegetable peeler 1 tbsp lemon juice 60ml (¼ cup) extra-virgin olive oil pinch of salt finely grated zest of ½ lemon 1 tbsp pine nuts, lightly toasted 8 mint leaves, roughly torn
LAMB, LEMON & PARMESAN MEATBALLS { INGREDIENTS } 1 onion, finely chopped 3 cloves garlic, chopped
50g fetta, crumbled
½ cup parmesan
pinch of sumac
1 tbsp of thyme leaves
salt and pepper, to garnish
zest of 1 lemon 2 tbsp pine seeds, optional
Preheat a barbecue or char-grill pan to medium heat. Place the zucchini, lemon juice, 2 tablespoons of olive oil and a pinch of salt in a bowl and toss gently. Grill the zucchini briefly on each side just until the slices are lightly grill-marked and wilted without being cooked through. Place on a wire rack in a single layer to cool. Alternatively, leave them raw. I’ve done this recipe both ways and they are both delicious. To serve, toss the zucchini with the lemon zest, pine nuts, currants and the remaining olive oil. Season to taste. Place on a platter, then scatter with the mint and fetta, sprinkle with a pinch of sumac and serve immediately.
1 small egg 500g lamb mince Preheat oven to 180°C. Mix the above ingredients well and shape into small balls. Place on a parchment lined tray and bake for about 20 mins. + Serves 4 +
+ Serves 4 +
GLUTEN FREE
EGG FREE
SOY FREE
SUGAR FREE
GLUTEN FREE
SOY FREE
SUGAR FREE
YUM. | JEMA LEE
GOODBYE GLUTEN { GET GLUTEN FREE IN SIX WEEKS, THROUGH JEMA LEE’S INFORMATIVE NEW EBOOK } Words Kirra Smith
Jema Lee is on a mission to educate people to embrace a healthier lifestyle and say goodbye to gluten for good. Her website, Wellsome, is a health and wellness hub dedicated to her own journey and gluten-free life. Jema has recently released an eBook, Goodbye Gluten, to help others embark on their own gluten-free path. What started you on your gluten-free journey? Fourteen years ago my brother was the first in our family to be diagnosed with coeliac disease. At the time, the family’s journey was not begun by choice, rather a decision our mother made. It was bittersweet purely due to the confusion of why we were all going gluten free. At the time, no one even knew what gluten was, however over the past 14 years I’ve learnt so much about gluten and how it affects our bodies and I’m so excited to be able to share that knowledge with the world. How has your health improved since you removed gluten from your diet? I began noticing changes to my health that I wasn’t even aware I needed at the time. I gradually lost 10kgs without trying to lose weight, my tummy became flat, my thinking became faster and clearer. My energy increased and I no longer felt sluggish or fatigued, my appetite dropped and my skin became naturally clean and clear of blemishes. I thought I was healthy before I gave up gluten! The truth was that since giving up gluten, my life has dramatically improved, as has my health. There’s more to gluten than just the name. It comes down to an understanding of what it is and what it could mean for your health and the health of your loved ones.
What info do you want to share with people about living gluten free? Giving up gluten is not simply a fad or lifestyle trend, that it’s quite often thought to be. My mission is to both share and educate with everyday people, coeliac and non-coeliac alike, that there is more to gluten than a diet label or a package stamp. Gluten is a non-essential additive yet it’s used in a large percentage of our supermarket-bought foods. Gluten is also a common denominator in many of the chronic conditions and illnesses we see today. It all comes down to the sharing of education – and making it easy to understand (minus all the science stuff!). What can people expect from your eBook, Goodbye Gluten? Over the last eight years particularly, I’ve seen more and more people being diagnosed with gluten sensitivities and coeliac disease. As a nutrition coach, I’m also constantly seeing gluten as a common denominator in the many health challenges people face today. After my own personal experience, it was time to spread the message and education further. Goodbye Gluten is for everyone, not just those diagnosed as sensitive to gluten. It’s for people looking to feel their best and gain back control of their own health. Put together as an easy stepby-step guide to understanding gluten, in six weeks you’ll learn what gluten is, what it does, what it can mean to our health and more. Filled with wellness tips, affirmations, bonus downloads and more, you’ll walk away with not only a gluten-free lifestyle you’ll love and new healthy habits, but also an overall understanding of nutrition for yourself that you can share with your family, children and friends. www.wellsome.com
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