launch issue
Simply delicious
Find out more at coles.com.au/simplyglutenfree
A new and exclusive range of more than 40 gluten free products at Coles Available in the health food and freezer aisle
High in Fibre Low in Fat 100% Gluten Free Wheat Free
re r o m fo n Eve Bred dy ’ e ‘Bo r u t P ery a Ev love to
Dairy Free Soy free Guilt Free
NEW
Now Available at
NEW
For great gluten free lifestyle tips, find us at facebook.com/PureBredAustralia and pure-bred.com
Try the delicious new Raisin Toast and Chia Seed varieties from PureBred at Coles today. Full of Fruit and fibre, PureBred is changing people’s lives! Recent comments from
facebook.com/PureBredAustralia
“For the first time ever, Gluten Free bread doesn’t taste gluten free! PureBred has broken the curse of ill tasting gluten-free bread!” Harry Rutner
“My 3 year old son has been diagnosed Coeliac, some days the only thing he will eat is PureBred..... Thanks” Leah Greenwood
“Everybody loves PureBred as its full of fibre and stays fresh to the very last slice, even the kids love it for their lunches :)” Jill Ayres
“The best-tasting gluten-free bread around, hands down, and hands off my yummy PureBred!” Andrew Lock
“PureBred tastes like traditional bread and are not the cardboard gluten free loaves we are expected to pay a fortune for. True value and great taste, yes please!” Debbie McDonald “Everybody loves purebred because it’s that moment of bliss when you bite into a slice completely guilt free. Who needs gluten? I don’t.. I’m a PureBred!!” Maurissa Gomez
GLUTEN FREE
✓ GLUTEN FREE ✓ ORGANIC & BIODYNAMIC fruit & cereals
✓ 18 delicious ingredients ✓ NO nasty preservatives ✓ NO added sugar ✓ GMO Free
MULTI AWARD WINNING PREMIUM AUSTRALIAN MUESLI HANDMADE IN BYRON BAY SINCE 2001 BYRONBAYMUESLI.COM.AU
contents {
yum. gluten free magazine - spring issue
30
46
breakfast yum. cook Wendy Somerville shows you how to kickstart your gluten-free day the right way with these easy recipes
hARVEST BREADS John and Sharon’s life-long foodie dream becomes a popular cafe/bakery reality on Queensland’s Sunshine Coast
64
}
78
LUNCHBOX THE GF SCALLYWAG yum. lifts the Here’s one (lunchbox) lid on how ‘rascal’ sharing to pull together a her gluten-free brilliant box for your lifestyle with the school kids and for blogosphere and work lunches too helping others
88 EL NATURAL The Natural Nutritionist shares her story and her favourite recipes with us
92 RELAUNCHER Products, events, information. Here’s a true one-stop shop for that healthy new you
102 128 130 134 healthy chef If you’ve ever wondered if Wonder Woman really exists, look no further
MELINDA’S This Brisbanite is taking over the GF world, one choc brownie at a time
SUE SHEPHERD One of the biggest names in bowel health shares her story with yum.
CARMAN’S Meet the woman behind the muesli, behind the booming international business. It’s the muesli bar on Prince Charles’ lips
If you’re nuts about nuts, then these gluten free roasted nut bars are going to make the perfect companion for you. They’re satisfyingly chewy and contain a delicious blend of wholesome nuts and seeds. Natural, simple and honest ingredients. Available at Coles and Woolworths.
www.carmanskitchen.com.au
“yum.” It’s the universal word for flavour and great taste. It’s the verbal reward for any cook who has spent time beside a kitchen bench. It is also the name of this, the latest Australian online magazine celebrating, exploring, understanding, informing and reviewing anything and everything gluten-free.
meet our publishing team
bianca shugg Founder and publisher | www.mrsglutenfree.com.au
Bianca Shugg is proud to say she is living with coeliac disease. While the diagnosis may originally have been looked upon as a negative, her new found gluten-free way of life has been the catalyst for amazingly positive things including her popular blog, Mrs Gluten Free, and now yum. magazine. Bianca was the founder and managing director of a boutique parenting magazine and has held other positions in marketing, communications and publishing.
belinda glindemann Editor|www.bellepr.com
Belinda knew she was destined for a career in print media and communications at the age of 11 when her Yr 6 teacher introduced her to school projects and glitter pens. It was in that year she realised her love for writing and publishing (albeit on sheets of cardboard for the consumption of 25 other doe-eyed tweens). Following a decade in the media as a journalist and editor, Belinda launched Belle PR and now spends her time impressing clients with her prowess in public relations and other strategic communications. She is also a freelance writer and magazine editor.
vanessa russell Creative |www.raspberrycreative.com.au
With a background of more than 20 years in design, Vanessa has built up a substantial and diverse creative portfolio. While she has worked for some of the biggest players in the media, managing and training teams of creative designers, Vanessa nowadays prefers servicing her own fabulous clients under her own equally as fabulous design studio, Raspberry Creative. She is dedicated to finding a creative solution, with a passion for magazine design and styling. Vanessa also designs and retails her own range of kids’ party stationery through her website, with stockists all around the country.
naomi vasington Photography | www.naomivphotography.com.au
Naomi is an experienced photographer specialising in weddings, events, corporate and commercial work and fashion. Most well known for her wedding photography, Naomi has a natural talent for capturing special moments with the perfect shot, which is why she has been engaged to shoot clients’ weddings in exotic locations all around the world. Her style is modern and contemporary, yet classic, Naomi’s bevy of satisfied subjects is proof of her ability behind the lens.
wendy somerville Foodie
Wendy has had a passionate affair with food all her adult life. After starting out as a picky eater as a kid, in her 20s Wendy was vegetarian (except for the bacon in her mum’s ‘rescue package’ quiches). She ventured into meats tempted by the beautiful pictures and recipes in Gourmet magazine and after a trip to Europe in 2004 came back a converted carnivore. There is little she hasn’t eaten or tried. She is now enthusiastically modifying recipes for coeliacs, ensuring their edibility in the process.
welcome {
to our exciting new publication
}
From a very early age, all I can remember is eating good wholefoods, always homemade and most likely from our backyard. Food has always been a very enjoyable part of my life, my wellbeing and my happiness. So for me, yum. is a celebration of returning to my roots, exploring new ingredients, cooking and enjoying food once again since my diagnosis of coeliac disease. My diagnosis was a wake-up call for me, as my food world had become more about taste and convenience rather than ingredients and my wellbeing, in the years leading up to it. Taste is still a very important factor but I was forgetting that I could have both even with time restrictions, small children and allergies. A couple of months after diagnosis I launched Mrs Gluten Free on Facebook with a recipe here and there and heaps of product information. The response was huge, but this was not enough. I could see people still felt restricted by their new diagnosis and were struggling with applying it to their everyday life. So I did what comes naturally and started a magazine, a free online magazine celebrating all things gluten-free. People, places, brands and most importantly packed with recipes. Our team has been working hard to bring you some amazing stories, incredible recipes and a few practical ideas. This is just the very start of what we have to offer you, so please send your feedback, ideas, stories and even products through to the team so we can make this magazine even more informative and user friendly.
Founder/Publisher
Next issue - December 2013 - Festive contribute@yumglutenfree.com.au - product information and images advertise@yumglutenfree.com.au - advertising editorial@yumglutenfree.com.au - editorial and feature requests info@yumglutenfree.com.au - general enquiries
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.
connect the dots {
H OW TO REA D y u m . m a g a z i n e
You will notice throughout the magazine that we have 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.
yum. | the healthy chef
green pea fritters {
IngredIents
dairy free
vegan
}
300g (10½ oz) green peas (if using frozen, make sure to defrost first) 2 tablespoons fresh chopped parsley 2 organic/free range eggs zest of 1 lemon 150g (5¼ oz) good quality ricotta 1 ½ tablespoons coconut flour (see notes) Pinch of sea salt and pepper
{ reMeMBer } It’s important to cook them over a low, gentle heat on each side until golden and cooked through. serve with a squeeze of lemon and enjoy. You can also accompany with leafy greens or steamed vegetables and drizzle with cold pressed olive oil and lemon.
smash the green peas roughly either by hand or by using a blender or food processor. Make sure to keep it chunky as this is not a puree. Combine the smashed peas into a bowl with parsley, egg, lemon zest and coconut flour. the coconut flour will thicken the mix and allow it to hold its shape when cooking. season with salt and pepper and taste to check.
+ Makes 6 + { nOtes } Coconut flour is available from most health food stores. It can also be replaced with other gluten-free flours such as almond meal or brown rice flour. Quantities of almond meal or rice flour will need to be doubled – just enough so that the fritter will hold its shape when cooked.
Add the ricotta last, smashing it through the pea fritter batter – make sure to leave nice chunky bits of ricotta through the mix. Heat a pan over a low heat with a little olive oil. Cook spoonfuls of pea fritter mixture - as much as you would pikelets or small pancakes. You should get about six green pea fritters.
gluten free
gluten free
}
nut free
For dairy-free fritters – omit the ricotta all together.
SOY free
Sugar free
SOY free
SUGAR free
Preservative
free
From the Coeliac Australia website, www.coeliac.org.au The Crossed Grain Logo (pictured below right) helps you shop gluten-free with confidence, as products with this logo on the packaging have been developed to make gluten-free choices quicker, easier and safer. All products using this logo have been reviewed and approved by Coeliac Australia as part of their endorsement program and are suitable for a gluten-free diet. Coeliac Australia asks that you support these manufacturers by purchasing products carrying this logo whenever possible. This will help maintain the range and variety of products available from these manufacturers and encourage them to continue to supply gluten-free options for those with coeliac disease or other conditions requiring a gluten-free diet. Products that use this logo are: • Tested to have gluten levels <20ppm (considered suitable as per the Codex standard for gluten). Should the logo be used in combination with a gluten-free claim, the product must measure to have no detectable gluten as per the FSANZ guidelines for gluten free. • Subject to lab testing every 12 months and random annual audits. • Independently approved. • Supporting those following a gluten-free diet.
from the editor { from tim tams and scones to chia seeds and quinoa }
I’ve got a secret to share. Yes, I’m coming out of the closet and it might as well be right here, right now, that I out myself. I’m among friends, right? Hi, my name is Belinda Glindemann and I’m a gluten-aholic. Up until several months ago, I was living my seemingly ‘normal’ existence. Happiness was an afternoon mug of sweet English Breakfast tea and a white bread finger bun that was about to collapse under the weight of bright pink icing and fairy sprinkles (you know the buns I mean – those ones you buy “for the kids” *winks*). I’d smear that bun with butter too, just to help it slide on down my throat. Heaven. Happiness to me was also Tim Tams, jam-and-cream covered scones and every other type of glutinous bread, cake, biscuit and pasta. But that all changed when yum. magazine came into my life. What I quickly learnt and am continuing to learn every single day in this role is that my ‘normal’ existence is fast becoming somewhat abnormal. When I talked to random people over the past few months about the exciting launch of this magazine, I’d have loved a dollar for every person whose eyes lit up and ears switched on. People who were coeliac or gluten intolerant themselves or knew someone close to them who was. People who simply choose to live a gluten-free lifestyle for the health benefits. It seems that GF is the new black and intolerances are more common than I first thought. Take the yum. magazine team for example. We’ve known each other for years now and, in the early days, would alternate offices for editorial production meetings. Bianca is a coeliac with allergies to lactose and sulphate 220. Ness is strictly dairy-free and eggfree. And there I was, with Tim Tams and scones in tow. Outcast much? You can only imagine my hostess stress when it came time for the girls to visit my office for meetings. Would I kill them with (food) love? What these beautiful ladies and their food differences have showed me is that life isn’t all about glutinous bread, biscuits, scones and careless eating. Through this magazine and the inspirational people I’ve met while compiling it, I’ve got a completely different take on food. I check ingredients labels now and I have welcomed things like quinoa and chia seeds into my life. And I’m loving it. Hubby might not be able to pronounce or even spell “quinoa”, but he’s onboard my food revolution and so are the kids. To be honest, if I could live on Wendy’s granola, organic yoghurt, rhubarb and coconut jars (page 40) – I would!
Editor
yum. magazine is proudly sponsored by Coles
yum. | shopping list
yum. mag’s fave foodie finds { add these gf goodies to your next shopping list }
mental for len
Lentilicious lentil packs are lovingly prepared in the Byron Bay hinterland by people passionate about healthy eating and vegetarian cuisine. Including Australian-grown lentils in your meal will give you a balanced, nutritious and sustained energy boost. Flavours include Coconut Fusion, Lime Time, Turmeric Magic, Red Chilli and
tils
Mediterranean. $6.95 www.lentilicious.com.au
Goldilocks’ choi
ce
Brookfarm’s new gourmet Porrij range is designed to power your day. These healthy yet delicious handcrafted porridge blends are made from premium organic supergrains rich in protein. Committed to providing deliciously addictive, nutritionally balanced breakfast options the new Porrij range is an exciting addition to the most important meal of the day. The combination of fine South Australian nuts and our own macadamia nuts these handcrafted Porrij blends have a unique nutty texture. www.brookfarm.com.au
liquid
gold
Original Hot Chocolate is rich, delicious and a little wicked. This pure Belgian chocolate ‘chunk on a spoon’ presents a whole new way to indulge in hot chocolate. Simply add hot steamy milk to your Original Hot Chocolate stirable chocolate chunk and let it melt into a sensational drinking moment. Gluten free and available in milk, dark or white chocolate. $3.95 www.theoriginalhotchocolate.com.au
dressing up yumm dressings have been created from much-loved family recipes. They’re handmade and blended in small batches using fresh ingredients and the finest produce available. The result is a delicious and natural dressing that transforms simple greens into mouthwatering dishes. One taste and you’ll be begging for more. The versatile natural salad dressings contain no artificial preservatives or colours. Fresh ingredients capture that fresh homemade taste. From $7.95 www.yummdressings.com.au
ic maggie mag The Maggie Beer Complete Paste Collection includes Quince Paste, Plum Paste, Cabernet Paste, Fig and Fennel Paste, Spiced Pear Paste and Apricot Paste. As with all of Maggie’s pastes, it’s not just about cheese matching. Try melting some paste into good stock and use it over a steak or, for a sweet treat, cube paste and roll in cinnamon sugar to serve with coffee. 600g, $27.90 www.maggiebeer.com.au
easy peasy Quinoa is classified as a pseudo-grain because botanically it is actually related to sugar, beets, spinach and Swiss chard. Therefore technically not a cereal grain it is, however, cooked and eaten like a grain and has a similar nutrient profile. Combine one of these Celebrate Health sachets with water and, hey presto, a fabulous meal accompaniment. www. celebratehealth.com.au
table of ple
nty
Who doesn’t love a good dukkah? Table of Plenty recommend the Pistachio Dukkah as an appetizer with bread and olive oil or with vegetables or chicken to add a new dimension. www.tableofplenty.com.au
yum. | o’briens
here’s cheers to beers {
G l u t e n - f r ee B E E R ? r aise y o u r g l asses TO T H A T I D E A !
}
O’Brien Beer is not only gluten-free but also free from artificial colourings and preservatives. Diagnosed with coeliac disease in 1998, owner and self-taught brewer John O’Brien quickly found there were not any Australian made gluten-free beers on the market and no international gluten-free beers that matched up to the taste of a good craft beer – so John decided to develop his own range. www.obrienbeer.com.au
black Lager It’s an appealing deep ruby/black in colour with a tan head. Specially roasted sorghum and millet malts provide an aroma of roast coffee and rich chocolate flavour, while the noble hops add floral and spicy notes. A full, creamy mouth feel gently gives way to a smooth, roasty bitterness that lingers through a finish that is clean and dry. 5.3% Alc/Vol
Brown Ale A European dark ale with a balance of caramel and spicy roasted flavours. A distinctive deep copper colour and fantastic dark ale maltiness reminiscent of European dark ales. A great accompaniment to those warm and hearty winter food dishes. 4.5% Alc/Vol,
Light Lager A smooth, rich lager with a well-balanced bitterness. You’d think this was a full strength beer. 2.7% Alc/Vol
yum. | o’briens
belgian ALE
pale ale
Displaying a light sweetness from sorghum malts, millet malts and Belgian candi sugar, O’Brien Belgian Ale has a dry finish and slight alcohol warmth, complimented with subtle spice, Earth and fruit characters from the yeast, hops and spice additions.
A light golden ale with abundant citrus, tropical fruit flavours and a light sweetness. It was Australia’s first commercially produced glutenfree beer. It is a full bodied American style pale ale, brewed with the finest malted glutenfree grains.
6.0% Alc/Vol
4.5% Alc/Vol
yum. team fave!
Premium Lager A full-bodied, naturally craftbrewed, gluten free lager that has a distinct floral aroma and firm bitterness leading to a clean crisp finish. 4.5% Alc/Vol
yum. | flour
BUNCH OF FLOURS {
HERE ARE SOME OF THE BEST OPTIONS WHEN IT COMES TO CHOOSING A GREAT GLUTEN-FREE FLOUR
}
well & good FLOURS
SPRINGHILL FARM BREAD MIX
Well & Good’s Gluten Free (and allergy friendly) Pastry Flour is perfect for making buttery, delicious gluten-free pastry and smooth textured gluten-free pastas that don’t fall apart when cooked. You can even make your own gnocchi. The flour comes with added quinoa and calcium for extra nutritional value and a unique zip lock bag for convenience of use and freshness. The pastry flour, plain flour and self-raising flour all come in economical 1kg bags. Did you know the Well & Good production plant is one of the few in the world strictly dedicated to allergyfree food production?
Springhill Farm says trying to find a great tasting gluten-free loaf is like looking for your best friend at a crowded party – there’s loads of great people, but only one gem. Springhill Farm’s baking mixes are the gluten-free gems you’ve been seeking! Available in original plus brand new seeded and fruit mixes, you can bake bread in the comfort of your own kitchen and try out some new variations too, such as pizza, hot cross buns and focaccia.
www.wellandgood.com.au
www. springhillfarm.com.au
yum. | flour
win The lovely people at
win this!
Well & Good were so excited by the launch of yum. magazine they wanted to celebrate with you, our fabulous new readers. Well & Good are giving away four flour packs including Well & Good Gluten Free Pastry Flour, Plain Flour and Self Raising Flour as well as a beautiful tea towel and apron set from the Tropicalia range by Mozi. To enter, simply send your name and street address in an email to win@yumglutenfree.com.au
orgran plain flour
melindaâ&#x20AC;&#x2122;s sr flour
white wings flours
Orgran wheat free, glutenfree All Purpose Plain Flour is a quality product produced from specially selected natural ingredients. This product has been developed with similar functional properties to wheat flour to ensure ease of use in most recipes. Versatile in everyday baking and batters.
Melindaâ&#x20AC;&#x2122;s Gluten Free Self Raising Flour is a unique blend of the finest ingredients. This versatile gluten-free flour can be used in all your favourite recipes and will give you creamy soups, smooth gravies and sauces, a fine texture in biscuits, cakes, muffins and slices, and superior dough texture. Free from gluten, wheat, yeast, egg and dairy.
Using their expertise in flour, White Wings has developed a non-wheat flour mix that bakes just like regular flour. White Wings Gluten Free flour gives you superior performance when making biscuits, cakes, muffins, pancakes, white sauces and lots more.
www.orgran.com
www.melindasgfg.com
www.whitewings.com.au
yum. | bread
get your daily bread {
i t ’ s a s t a pl e i n l i f e b u t i t c a n b e t r i c k y t o f i n d a g o o d g l u t e n - f r e e lo a f. h e r e a r e o u r p i c k s
}
PUREBRED BAKERY FARMHOUSE LOAVES
lifestyle bakery’s GLUTEN-FREE RANGE
PureBred Bakery’s Multigrain Farmhouse loaf is a five grain high fibre loaf with natural sourdough flavouring. The White Farmhouse loaf is a delicious high fibre soft white bread, low in fat. To offer the tastiest range of gluten-free bakery products they add a natural sourdough starter culture to their breads. This starter culture is fermented with flour and water to give a traditional flavoursome sourdough taste.
Lifestyle Bakery’s gluten-free bakery is separate from their other baking area to ensure there is no risk of contamination. From bread to Christmas cake and pizza bases, they have a wide range of flavoursome gluten-free baked goods. Lifestyle Bakery’s nourishing chia loaf is one of the most amazing gluten-free breads on the market. With its soft texture, high nutritional qualities and unique taste, this loaf will leave you feeling satisfied and provide antioxidants, calcium, potassium, magnesium, iron and all eight essential amino acids.
www. pure-bred.com
www.lifestylebakery.com.au
yum. | bread
springhill farm ‘THE REAL BREAD MIX’ Springhill Farm baking mixes are the gluten-free gems you’ve been seeking. Available in original plus new seeded and fruit mix varieities, you can bake bread in the comfort of your own kitchen. Check out their website for more info and recipes and why not try out some new variations too, such as pizza, hot cross buns and focaccia. www.springhillfarm.com.au
genius original bread The Genius Original Bread loaf, a white sliced gluten-free loaf with a lovely dark crust dusted with rice flour, is easy on your digestive system and it’s perfect for sandwiches, toasting and baking. It’s gluten-free, wheat-free, dairyfree but contains egg. www.geniusglutenfree.com
country life bakery Drawing on years of experience in gluten free baking, Country Life Bakery prides itself on delivering great tasting bread the whole family can enjoy. The range includes white, low GI white, multigrain, as well as yeast free, gluten-free and wheat-free white. It’s available in supermarkets nationally including Coles, Woolworths and independents. www.countrylifebakery.com.au
yum. | pasta
use your noodle {
T H E R E ’ S P R O B A B LY N O T O N E H O U S E H O L D I N A U S T R A L I A T H A T DOESN’T ENJOY A HEARTY PASTA MEAL EACH WEEK
orgRan KIDS shells
san remo GF penne
olive green organics
Kids of all ages will enjoy Orgran Itsy Bitsy Vegetable Pasta. This delicious and nutritious gluten-free product is produced from a natural blend of wholesome brown rice and vegetables that provide energy, nutrition and variation, essential as part of a well balanced diet.
San Remo Gluten Free pasta is delicious pasta with an al dente taste and texture you only find in good pasta. San Remo Gluten Free pasta is free of gluten, dairy products, egg and yeast. It is ideal for anyone following a gluten-free lifestyle. Their website is packed with recipes too.
This gluten-free amaranth and rice pasta stands out for its quality and purity. It is very nutritious, with no starches or vegetable gums added to it. Olive Green pasta cooks well, it stays firm when cooked and doesn’t fall apart like others.
www.orgran.com
www. sanremo.com.au
www. olivegreenorganics. com.au
}
orgRan multigrain spirals Orgran Multigrain Pasta with Amaranth Spirals is naturally gluten-free and is produced with a combination of nutritious rice, sun-ripened corn, millet and Amaranth. Amaranth is a good source of biological complete protein. www.orgran.com
yum. | pasta
buontempo rice penne
orgran garlic & parsley curls
Buontempo glutenfree pasta is a versatile pasta that is easy to digest and doesnâ&#x20AC;&#x2122;t weigh you down. It is manufactured in a dedicated facility that is free from wheat, gluten, dairy, egg and nuts. Itâ&#x20AC;&#x2122;s perfect in soups or with any pasta sauce you can make as a healthy alternative.
This is a flavourful, quality product naturally wheat-free and glutenfree. It provides diverse nutrition over wheatbased pasta. Orgran Garlic & Parsley Curls are also easier to digest than wheat pasta and assists with nutrition and variation which is essential for a well balanced diet.
www.buontempo. com.au
www.orgran.com
Pasta Riviera Fettuccine Egg Gluten Free This pasta is made from premium ingredients and is dried slowly at a low temperature to give the pasta an authentic taste. Cooking time is 12-16 minutes for this Australian made product. www.pastariviera. com.au
KNOW A GLUTEN-FREE NEWBIE? Springhill Farm offers two great ways for newcomers to the gluten-free world to try a number of their treats in the one neat package. The Springhill Farm Gluten Free pack includes one of each yummy 50g biscuits (five in total), a 75g rocky road and three bags of the real bread mix. The Springhill Farm Sampler pack gives you a taste of their five signature finger slices and five uber tasty biscuits. What a great gift idea for someone with a new coeliac diagnosis. $35 each (includes freight) www.springhillfarm.com.au
orgran farm animals pasta Orgran Farm Animals Rice & Corn Vegetable Pasta is a quality product produced from a natural blend of rice, corn and vegetables. It is naturally wheat free, gluten free and provides energy, We are sure your kids will love the fun shapes. Ingredients include rice, maize meal, spinach and beetroot. www.orgran.com
yum. | muesli
MOST IMPORTANT MEAL OF THE DAY {
I S N ’ T T H A T W H A T Y O U R M U M T E L L S Y O U ? S T A R T Y O U R D AY
T H E R I G H T WAY W I T H A B I G B O W L O F D E L I C I O U S G F M U E S L I
brookfarm macadamia muesli
carmen’s Deluxe GLuten free muesli
Brookfarm’s awardwinning mueslis contain more than 16 different ingredients, are GM Free, high in fibre and cholesterol free. They contain essential minerals, proteins, antioxidants, the right balance of the healthy monounsaturated fats and the taste is just delicious.
Carman’s Deluxe Gluten Free Muesli is low GI so it’ll leave you feeing full and satisfied until your next meal. All their mueslis are also free from any artificial colours, flavours, preservatives. The Deluxe GF Muesli is 50 per cent fruit, seeds and nuts.
www.brookfarm.com.au
www.carmanskitchen. com.au
schar mUsli fruit Schar’s Musli Fruit offers a hearty and healthy breakfast. It provides valuable nutrients and energy for a good start to the day. It’s free of gluten, wheat and lactose. Ingredients include soya flakes, maize flakes, raisins, dates, buckwheat flakes, cranberries, apple and almonds www.schar.com
}
byron bay macadamia muesli This premium quality, award-winning Aussie muesli is made with organic oats and cereals, biodynamic fruit and fresh local macadamia nuts and honey. This one has been handmade in Byron Bay, Queensland, since 2001 www.byronbaymuesli. com.au
yum. | muesli
food for health fruit free clusters Food For Health’s clusters are high in fibre with flaxseeds, psyllium and chia. The clusters have a scrumptious nutty cinnamon flavour, and are delicious first thing in the morning with milk, as an on-the-go treat or last thing at night with yoghurt as a healthy snack. www.foodforhealth. com.au
coles simply gluten free multigrain cereal Coles’ Simply Gluten Free Multigrain Cereal is low in salt and a good source of fibre. The cereal is one of a range of yum breakfast products, all gluten-free of course, including muesli, cornflakes, rice flakes, nut-free cereal and pancakes. www.coles.com.au
the muesli gluten free The problem with many cereals is that they contain up to 40 per cent sugar, with mueslis often the worst offenders. ‘the muesli’ is 97 per cent sugar free. It’s also nutritionally balanced, tastes great and a small bowl gets you through to lunchtime. That’s what makes ‘the muesli’ 100 per cent fit for breakfast.
Forage paleo A perfect breakfast answer for the person eating paleo-style and purely vegan. Packed with great fats and proteins, it’s designed by nature with a delicious variety of nuts, seeds and dried fruits for you to thrive on. Ingredients include sunflower seeds, almonds, macadamia nuts, currants, pepitas, dates, pecans, cranberries and coconut. www. foragecereal.com
www. themuesli. com.au
GLUTEN FREE EXPO AND CONFERENCE September 14 - 15, 2013 Melbourne Exhibition Centre, 2 Clarendon St, Southbank: 9.30am-4pm The Gluten Free Expo is a showcase of the latest gluten–free foods available. More than 70 exhibitors will provide samples for tasting and products for sale. Expert guest speakers will present on numerous topics relating to living a successfully gluten–free lifestyle. A cooking stage will feature with guest chefs demonstrating recipes and the first 3500 visitors each day will receive a free showbag. www.gfexpo.com.au
yum. | meg gILLmer
Eat on the run {
L o o k i n g f o r h ealt h y a n d h a n d y t r eats f o r w h ile y o u ’ r e o n t h e g o ? T h i n k li k e a n at h lete
}
Words Natasha Pavez
Eating healthy is important for all of us, but more so for those who are pushing themselves through exercise. As a long-distance triathlete, Melbourne’s Meg Gillmer is one of those people. If you’re not familiar with what a half-Ironman triathlon actually involves imagine a 2km swim, a 90km bike ride and then a 21km run (no, we can’t imagine it either!). Speaking with yum. from Thailand after her most recent half-Ironman (finishing a commendable fourth while she was at it), Meg understands exactly how important it is to eat nourishing, healthy food. While she’s not been officially tested for gluten intolerance, Meg says she feels so much better when enjoying a gluten-free diet. “I began looking around for foods that were glutenfree and anything that was gluten-free was just pumped full of sugar and numbers and things that
I didn’t know,” she recalls. Luckily, Meg had always been interested in cooking and so started creating her own ‘portables’ – balls, bites, bars and drinks – to fuel her body for training and racing and to fuel her fellow competitive triathlete hubby, Luke, as well. “There’s so much reliance on pre-packaged glutinous stuff when really, it’s easy to do on your own,” Meg says. And that’s the goal behind her website The Wholesome Athlete – to encourage others to create their own portables for a healthy snack on the go. For people looking to go down the path of natural eating, Meg has two great tips: stock your pantry with the ingredients you need to make your portables in a pinch and prepare your food ahead of time. “If you can prepare food ahead of time, you’ve got a better chance of sticking to a more natural approach.” www.thewholesomeathlete.com
Melindaâ&#x20AC;&#x2122;s
new arrivals
this Spring
Available September 2013 from:
Coles, Selected Independents, Specialty Gluten Free and Online Stores Phone: (07) 3277 9347, Email: enquiries@melindasgfg.com
Perfect to entertain the fructose malabsorption or gluten, dairy, wheat or egg free people in your life.
Find us on
melindasgfg
www.melindasgfg.com
Olive & Joy yellow heart flowers tea towel, $25, www.oliveandjoy.com Blue enamel-style ramekin, $4.95 each, www.davidjones.com.au
kickstart your day Recipes Wendy Somerville Photography Naomi V Photography Styling Vanessa Russell
yum. | breakfast
Fluffy Ricotta pancakes with caramelised bananas {
Ingredients
}
250g (9 oz) ricotta cheese (fresh from the deli is much better than a fridge tub) 125ml (½ cup) milk 2 large eggs, separated 100g (
/4 cup) self raising gluten-free flour, sifted
3
pinch of sea salt 60g (2½ oz) butter, mixed with 1 teaspoon ground cinnamon (if doing sweet version) 5 bananas
/4 cup caster sugar
3
250ml cream 250ml marscapone cheese
and fry 5 bananas on a med to low heat so they cook right through.
Combine the ricotta, milk and egg yolks in a bowl and mix well. Fold in the flour, a pinch of salt and gently beat to make a smooth batter. In a separate clean bowl, beat the egg whites until you have soft peaks, then fold them into the ricotta mix.
Add caster sugar to a saucepan over low heat, watching it carefully until it starts to melt and turn light brown. Add cream (watch for splattering) and stir quickly to combine and dissolve. This can burn quickly so take off heat as soon as it has combined. If it lumps just keep stirring it over heat until it combines.
In a large, heavy-based frying pan, melt a heaped teaspoon of the cinnamon butter and when it begins to foam, add 2 tablespoons of batter to the pan to form each pancake, leaving a little space between each one. When you can see the bubbles breaking through the top surface of the pancake, turn them over. Once the pancakes are cooked and golden on both sides, transfer to warm a plate and cover with a tea towel to keep warm while you cook the remainder.
Pile two of the pancakes onto each plate. Top with a banana, caramel sauce and a dollop of marscapone cheese. + Makes 10 + { Note } These pancakes are not sweetened so they could just as easily be the base of a savoury breakfast served with bacon and eggs or salmon and eggs.
Bananas: Melt 3 tablespoons of butter in a pan
gluten free
T2 Barry cup & saucer in blue, $18 www.t2tea.com Gordon Ramsey dinner plate, $9.95 and linen napkin, $7.45 www.davidjones.com.au
yum. | breakfast
Baked eggs, capsicum, goats curd and dukkah {
Ingredients
}
Based on a Philip Johnson recipe Rice bran oil 4 golden shallots, finely sliced 2 cloves of garlic, finely sliced 4 teaspoons thyme, leaves pulled off the stems ½ teaspoon cumin seeds 8 vine ripened tomatoes, roughly chopped 4 roast red capsicum, peeled, seeds removed/sliced splash of balsamic vinegar 100ml gluten-free chicken or vegetable stock 1 cup diced pancetta/bacon, cooked and chopped 3 tablespoons parsley leaves, chopped 6-12 eggs 180g goats curd or Persian feta 50g dukkah salt and freshly ground black pepper TO SERVE: rocket gluten-free toast
gluten free
SOY free
SUGAR free
Preservative
free
{ M ET H O D }
Preheat oven to 180°C. Heat a little oil in a saucepan, sweat the shallots, garlic and thyme until softened. Add cumin seeds, tomato and capsicum and cook quickly for 3-4 mins. Add vinegar and stock and allow it to reduce to a thickened sauce 10 mins. Season and remove the pan from heat. When cooled, add most of the parsley and all the pancetta pieces.
Making a well in the centre of each dish, crack 1-2 eggs into each. Season, cover with foil and bake 10-12 mins or until cooked to your liking. Crumble the goat’s curd cheese over the top and sprinkle with dukkah.
Divide mixture between six ovenproof dishes.
+ Serves 6 +
Serve with a rocket side salad and buttered glutenfree toast to dip into the sauce.
yum. | breakfast
ChilLi baked beans with CREAMY PERSIAN fetTa {
Ingredients
}
1 tablespoon extra virgin olive oil 1 onion, finely chopped 2 cloves garlic, crushed 1 teaspoon cumin seeds 6 slices gluten-free pancetta (optional) 2 x 400g tins diced tomatoes 1 tablespoon brown sugar 2 x 400g tins kidney beans, rinsed sea salt freshly ground black pepper juice of 1 lime 150ml of water GARNISH: handful of coriander leaves 1 green chili, deseeded and finely sliced 100g Persian feta, crumbled (other feta is fine but not as creamy) 3 spring onions, finely sliced ACCOMPANIMENTS: avocado gluten-free toast SOY free
gluten free
{ M ET H O D }
Preheat the oven to 160째C. Heat the oil in a large ovenproof casserole dish over medium heat. Add the onion and cook until softened, 4-5 mins, add the garlic, cumin and pancetta and cook 2 mins. Add the tomatoes, sugar and water. Bring to the boil, then reduce the heat and simmer for 10 mins. Stir in the kidney beans and season with pepper and salt to taste. Place the lid on
the casserole dish and bake it in the oven for 30 mins, checking and topping up the liquid if necessary after 15 mins. Prior to serving, stir in the lime juice and sprinkle over the garnishes. Serve with sliced avocado and gluten-free toast. + Serves 4 +
yum. | breakfast
Pear, cranberry & almond loaf {
Ingredients
}
50g ( 1/2 cup) coconut flour 300ml coconut milk 240g (2 cups) gluten-free flour (I used White Wings gluten-free plain flour) 1 teaspoon baking powder 125g dried cranberries 50g dried diced pear 75g ( 1/3 cup) brown sugar 1 teaspoon ground cinnamon 3 tablespoons honey 3 tablespoons roughly chopped almonds 1 egg, lightly beaten To serve: Ricotta and fresh honey
Put the coconut flour in a bowl, pour the milk over it and leave to soak for 30 mins. Preheat the oven to 180째C. Lightly grease and line a 1kg loaf pan with baking paper. Sift the flour and baking powder into a bowl. Mix in the cocnut flour mixture and the rest of the ingredients. Mix together well.
gluten free
Spoon the mixture into the loaf pan, smooth the top and sprinkle with flaked almonds. Bake the loaf for 45 mins until it is golden and cooked through. Leave it to cool for 10 mins before turning onto a wire rack. Slice the loaf and serve with ricotta and honey. + Makes 10-12 slices +
yum. | breakfast
Japanese style prawn omelette {
Ingredients
S e s a m e s e aw e e d s a l a d
(or buy a prepared gluten-free version) You can prepare this the night before: 500g dried wakame seaweed 30ml gluten-free rice vinegar 1 teaspoon salt 1 teaspoon sugar 1 teaspoon toasted sesame oil 45ml soy oil 1½ small red chili peppers, seeds removed and cut into thin strips 1 tablespoon sesame seeds, toasted Ponzu sauce
½ cup fresh lime juice or ½ cup lemon juice (or a combination of both)
Salad: Soak the dried wakame in a bowl of warm water for 20-25 mins until it softens and expands. Rinse under cold water and pat dry. Removing any tough stems, chop wakame coarsely. Combine vinegar, salt and sugar and stir until sugar melts. Combine wakame in a bowl with the red chili and sesame seeds. Mix oils to form a dressing, pour the dressing over and toss. Serve chilled or at room temperature. Ponzu sauce: Combine ingredients. Pour into a small dish to include on the plate when serving. Omelet: Pour ½ tablespoon oil into the frypan. Lightly cook off the prawn pieces for a couple
gluten free
}
2 tablespoons gluten-free rice vinegar 1 /3 cup gluten-free soy sauce 2 tablespoons gluten-free mirin (sweet rice wine) 2 tablespoons light brown sugar 1 pinch red pepper Omelet
2 tablespoons rice bran or soya oil 8 eggs 200-400ml milk (whatever version you prefer) 32 medium-size green prawns shelled, chopped into 2cm pieces and seasoned 2 tablespoons gluten-free aioli (I bought a good prepared aioli to cut down the preparation time but you could make one) salt and pepper
of minutes, taking them off when they are still slightly underdone. Break 2 eggs at a time into a bowl with 50-100ml of milk. Season with salt and pepper and whisk with a fork to fluff up the eggs before pouring into an omelet (or small) frypan. Cook one side until almost cooked through, sprinkle a ¼ of the prawns over the omelet and fold half the omelet over. Keep cooking until prawns and omelet are cooked through. Serve the omelet on a plate with a ½ tablespoon smear of aioli, a couple of small dobs of wasabi, a small serve of the seaweed salad and a small dressing bowl filled with the ponzu sauce.
dairy free
yum. | breakfast
Chocolate French toast with marscapone & blueberries {
Ingredients
}
6 slices gluten-free bread 500ml chocolate almond milk 4 eggs 2 tablespoons rice bran oil 2 punnets of blueberries 100ml water ½ lemon, juiced 2 tablespoons caster sugar 200ml marscapone 100g chocolate for decoration
Break eggs into bowl large enough to fit bread to soak in the mixture. Lightly beat eggs, add milk and stir together. This is not very sweet, so add some sugar or sugar substitute to the mixture if you are serving to sweet tooths.
Smear three slices of French toast generously with marscopone cheese. Alternate layers of French toast and blueberries. Half the toast stack on the diagonal and dust with grated chocolate to serve
Add one tablespoon of rice bran oil to a frypan and put on medium-low heat. Soak bread pieces in egg mixture, one by one adding them to the pan. Brown on each side and keep warm.
+ Serves 3 +
Add 2/3 of the blueberries, the lemon juice, water and caster sugar to a saucepan. Cook on low 10 minutes until the fruit has softened and the liquid reduced.
gluten free
We used Blue Diamond Almond Breeze chocolate-flavoured milk for this recipe. Available at Coles.
SOY free
Preservative
free
Olive & Joy diamond heart tea towel, $29 www.oliveandjoy.com
yum. | breakfast
Granola, organic yoghurt, rhubarb & coconut {
Ingredients
}
40g sesame seeds 1 tablespoon honey
Granola
40ml maple syrup
2 tablespoons rice bran oil 50g apple puree
Rhubarb
pinch gound cinnamon
1 bunch rhubarb
pinch ground ginger
170g (¾ cup) castor sugar
150g quinoa flakes
juice of 2 oranges
40g hazelnuts, coarsely chopped
1 cinnamon stick
40g shelled pistachio nuts, coarsely chopped
1 vanilla bean, split lengthways, seeds scraped
30g apricots (include in the baking process)
750g organic Greek style or coconut yoghurt
30g dried peaches (include in the baking process)
1 heaped tablespoon shredded coconut, toasted
40g pumpkin seeds
vanilla bean and its seeds, pour over rhubarb. Cover with foil and bake for 30-35 mins, until tender. Set aside to cool.
Preheat oven to 100°C. Line baking tray with baking paper. Combine the rice bran oil, apple puree and spices. Fold in the dry ingredients, add honey and maple syrup. Spread mixture on the baking tray and cook for 1 hour until golden (turn once during the cooking). Allow to cool.
Place a generous spoonful of yoghurt in serving glass or bowl, top with granola, rhubarb and sprinkle with shredded coconut.
For rhubarb, preheat oven to 160°C. Trim and wash rhubarb, cut into 5-6cm lengths and place in shallow baking tray. Combine orange juice, caster sugar, cinnamon,
gluten free
dairy free
vegan
+ Serves 3 +
nut free
SOY free
SUGAR free
Preservative
free
Olive & Joy diamond heart tea towel, $29 www.oliveandjoy.com
yum. | breakfast
Baked ricotta with tomato basil salsa {
Ingredients
}
600g fresh ricotta (not a soft tub version) 1 teaspoon thyme leaves 1 clove of garlic, crushed juice of half a lemon 10 Kalamata olives, chopped 1 egg, lightly whisked 3 tablespoons grated parmesan cheese 3 tablespoons olive oil 2 ripe large tomatoes, finely diced ¼ red onion, finely diced ½ cup basil, finely sliced before serving 1 teaspoon balsamic vinegar 2 tablespoons extra virgin olive oil pepper and salt TO SERVE: gluten-free toast
gluten free
SOY free
SUGAR free
Preservative
free
{ M ET H O D } Preheat an oven to 180°C. Line a 20cm baking dish or spring-form pan with lightly greased baking paper. Place the first 8 ingredients into a large bowl and stir to combine. Pour the mixture into the baking dish and bake for 30–40 mins until firm and slightly golden. Allow to cool.
Just before serving combine the tomato, onion and basil. Drizzle with the vinegar and olive oil. Turn the ricotta onto a plate and spoon the tomato salsa over and around it. Season and drizzle with olive oil. Serve with a toasted gluten-free bread. + Serves 6 +
yum. | breakfast
Chia seed breakfast pudding {
Ingredients
}
1 banana Ÿ cup chia seeds (black or white) 1 cup coconut milk ½ teaspoon vanilla extract pinch cinnamon Toppings: You can vary the fresh fruit and combine with nuts and coconut. I used blueberries, strawberries, flaked almonds and toasted coconut
gluten free
vegan
SOY free
SUGAR free
Preservative
free
{ M ET H O D } Mash the banana in a bowl. Add chia seeds, cinnamon, vanilla extract and then stir in the milk. Chill the bowl to let it set for at least 3 hours or overnight. Divide between 2 bowls and add your choice of toppings. + Serves 2 +
chia seeds Chia is the highest plant-based source of Omega 3, fibre and protein and is loaded with vitamins, minerals and antioxidants. As one of the most nutrientdense foods available, chia should be eaten every day as part of a balanced diet. Nutritionists recommend eating 15g (one tablespoon) of chia every day for adults and 1 teaspoon of chia every day for children. www.thechiaco.com.au
yum. | harvest breads
all you knead is love {
F o o d b r o u g ht S h a r o n a n d J o h n S o m e r v i l l e
t o g e th e r a n d b r e a d k e p t th e i r l o v e a l i v e
}
Words Belinda Glindemann Photos Naomi V Photography Styling Vanessa Russell
1/13 the esplanade, cotton tree, qld 07 5479 4912 www.harvestbreads.com.au Facebook.com/harvestbreadS
Here at yum. we love a story about passionate foodies who turn their obsessions into thriving business. We all know the saying – do what you love and you’ll never ‘work’ a day in your life. Sharon and John Somerville are two names synonymous with foodie passion. The pair met on the job; John working as head chef and Sharon as manager of a restaurant in central Victoria in 1999. While they shared a workplace, the pair also shared a love of good food and their chance meeting would actually be the start of a happy and prosperous personal, and also business, relationship. “We both loved the hospitality industry,” Sharon says. “But it is also a pretty full-on industry when you’re
yum. | primal pantry
Pictured above, the Harvest Breads crew includes, from left, Hannah Mills, Kuldeep Kaur, Sharon Somerville, Denise Aebersold, Carol Manning, Philippa Kenna and Lisa Taylor.
working mornings, through lunch and then at night.” They decided to leave the restaurant where fate brought them together and go into business alone. In 2003, ‘Let’s Get Saucy’ was the physical result of their shared dream of business ownership – their “retirement plan”, as Sharon recalls with a laugh. It was a deli/café in Bendigo’s Eaglehawk area stocking quality wine and speciality breads, for example, and also saw the pair wholesaling their own pestos and tapenades. As they would find out, their retirement
plan was in fact a goodie, and with business booming, they were quickly required to expand into an adjoining commercial space. “Saucy”, as Sharon refers to it, won business awards and established a solid name for itself as a quality regional food store. But, as the business boomed, the pair found themselves in the same situation as at the previous restaurant. It became such a big, busy business that there was no work-life balance for them and their young family. And again, as fate would have it, the warmer weather of Queensland beckoned
yum. | harvest breads
around the same time so the pair sold up, packed up and headed north in search of a new adventure. In 2007 and based in Mooloolaba on the sunny, warm Sunshine Coast, John and Sharon opened their next café, Wild Honey. Sharon recalls that period of their lives with enthusiasm. “That was where John was bitten by the sourdough bug,” she laughs. While he wasn’t a formally trained pastry chef or baker, her husband had an enormous amount of experience in baking, cakes, pastry and pies through his apprenticeship and generally throughout his career. He started experimenting with sourdough bread and became so interested
in perfecting the flawless loaf he’d spend sleepless nights thinking about dough and exciting over the possibilities this new interest could bring the couple’s business. So fixated was John on advancing his passion for speciality bread, it was in 2010 that the pair sold Wild Honey to focus their energy and attention on John’s sourdough. They took what Sharon calls “a sidestep”, kneading loaf upon loaf of handmade bread and producing other provisions to sell at the locally famous Eumundi Markets. But before long, another business opportunity presented, this time at tourist hot spot Cotton Tree,
yum. | harvest breads
near Maroochydore. In May 2011, Harvest Breads became the “boutique bakery” reality that John had recently dreamed of. With sourdough taking pride of place on the bakery shelves alongside other organic artisan breads, cakes, pastries and fresh fruit conserves and condiments, and the smell of freshly baked bread wafting continuously out on to The Esplanade tourist strip, it wasn’t long before customer demand saw Harvest Breads café serving up delectable breakfasts, brunches and lunches – and still doing so today.
an extra special element to the business.”
“The location is a perfect match for the menu,” Sharon says. “The weather up here in Queensland, the lifestyle, the happy holidaymakers – it all brings
Sharon says John’s legacy lives on through two other people as well. Harvest Breads’ head chef Lisa Taylor (who first met the pair in their Wild
John sadly passed away earlier this year leaving Sharon determined to power ahead and celebrate John’s life through the business the pair built together. “John was the one who always had a fire in his belly to experiment with food,” she recalls. “But we’d always bounce ideas off each other and work together in that way.”
yum. | harvest breads
Honey days) is “carrying on his passion and ensuring the quality and consistency” of the café food they produce, while head baker Kuldeep Kaur (who also trained under John) is ensuring the bread remains on par with John’s high expectations. And the trio, with the support of their staff, is also moving ahead with exciting plans to rebrand and evolve Harvest Breads’ range of all-natural, gluten-free, dairy-free gourmet condiments, sauces and dressings. Jars filled with delicious goodness including balsamic dressing, chilli jam, beetroot relish, onion marmalade, raspberry and blackberry conserve, mango chutney and pineapple curry chutney, as well as dukkah, oven-roasted granola, organic bircher muesli and other seasonal goodies.
“Our gluten-free range is really popular and increasingly so,” Sharon says. “Since Let’s Get Saucy, we’ve noted growth in the number of people looking for gluten-free products, or who are coeliacs. In fact, nearly every second customer is gluten-free. There’s growing awareness in the community in general to avoid wheat.” Sharon’s ongoing approach to food, whether glutenfree or not, is simple: Food should be enjoyed!” she enthused. “It should tantalise our tastebuds, nourish our soul and be kind to our body.” And that’s exactly what anyone who has been lucky enough to experience John and Sharon’s food in any of their foodie ventures would attest to.
harvest recipes Recipes Lisa Taylor Photography Naomi V Photography Styling Vanessa Russell
ROASTED BEETROOT, PUMPKIN & QUINOA SALAD {
I n g r e d i e n ts
}
2 cups cooked quinoa 16 large pieces each of roasted pumpkin and beetroot (or any roast vegetable), served warm 4 handfuls of mixed spinach and rocket leaves ½ finely sliced red onion 20 large pieces of feta 1 cup toasted walnuts A drizzle of lemon vinaigrette
Lightly toss everything together in a bowl, season to taste and serve. + Serves 4 +
gluten free
vegan
SOY free
SUGAR free
Preservative
free
yum. | harvest breads
marinated CHERMOULA CHICKEN {
I n g r e d i e n ts
}
Chermoula marinade (Blend to a smooth paste)
90ml olive oil 1 salad onion 2 cloves garlic 4 tablespoons parsley 4 tablespoons coriander 1 teaspoon pepper 1 teaspoon salt 1 teaspoon ground cumin 2 teaspoons turmeric 2 teaspoons ground ginger 2 lemons, juice and rind 2 chicken breasts, or more depending on serves required
sear chicken on both sides until cooked through.
Marinate chicken with enough chermoula paste to coat evenly. Cover and let sit in fridge for a couple of hours.
{ Serving suggestion } Serve chicken with sautĂŠed potatoes, baby spinach, fresh coriander, roasted red capsicums and minted yoghurt.
Heat olive oil in pan on medium/high heat and
gluten free
nut free
SOY free
SUGAR free
Preservative
free
yum. | harvest breads
CREAMED RICE WITH POACHED FRUITS & RHUBARB {
I n g r e d i e n ts
}
250g Arborio rice 80g sugar 1l milk ½ vanilla bean 200ml cream POACHED FRUIT
500g apples, peeled and cored 500g pears, peeled and cored 150g sugar 500ml water Strips of lemon 1-2 star anise 1-2 cinnamon sticks RHUBARB
1 bunch rhubarb Caster sugar Vanilla essence
Place all ingredients, except cream, into a medium pot. Simmer for about 25 minutes, stirring occasionally. Take off the heat and stir through cream. Serve with poached fruits and/or rhubarb
a baking tray that has sides as liquid will develop with cooking.
{Poached fruit} Bring to the boil and simmer until soft.
Cover with foil and place in 180°C oven for 15 minutes or until soft.
{Rhubarb} Cut rhubarb into 8cm lengths. Place on
{ Note } Keep an eye on it as it can overcook quickly.
gluten free
vegan
Sprinkle the entire tray of rhubarb with sugar and drizzle with a little vanilla.
nut free
SOY free
Preservative
free
CHICKPEA, CORN & ZUCCHINI FRITTERS {
I n g r e d i e n ts
}
1 cup corn kernels 1 cup cooked drained chickpeas 1 cup grated zucchini ½ bunch of mint- shredded 2 eggs 2 cups gluten-free flour 2 /3 cup of polenta 2 teaspoons gluten-free baking powder 1-1 ½ cups of milk (use more or less milk depending on whether you prefer thick or thin fritters) Salt and pepper
Stir all ingredients together (except corn, chickpeas, zucchini and mint) to form a batter. Fold in the reserved ingredients. Heat a grill or frying pan on medium-high heat and lightly fry using olive or grapeseed oil. Serve hot with a rocket salad and chilli jam. + Serves 4-6 +
gluten free
nut free
SOY free
SUGAR free
Preservative
free
yum. | harvest breads
GLUTEN FREE CHOCOLATE VEGAN CAKE {
I n g r e d i e n ts
}
1 ¼ cups gluten-free flour 1 cup sugar
/3 cup 100% cocoa
1
1 teaspoon gluten-free baking soda ½ teaspoon salt 1 cup warm water 1 teaspoon vanilla extract
/3 cup sunflower oil
1
1 teaspoon apple cider vinegar CHOCOLATE GLAZE
½ cup sugar 2 tablespoons sunflower oil 2 tablespoons milk alternative (soy, almond, rice milk) 2 tablespoons 100% cocoa 2 teaspoons vanilla extract
Preheat oven to 180°C. Place all dry ingredients into a bowl. Blend wet ingredients together and fold into dry ingredients. Pour into lined 20cm round springform tin. Bake for approx 30 mins.
gluten free
dairy free
vegan
When cool, top with chocolate glaze and fresh raspberries. Chocolate glaze: Put all ingredients into a small saucepan. Bring to the boil and pour over the cake.
nut free
SOY free
Preservative
free
yum. | harvest breads
roast vegie FRITTATA STACK {
I n g r e d i e n ts
}
Our frittata is made from a stack of 4-5 omelettes. You can use any toppings you like including spinach, mushrooms, cherry tomatoes, roasted capsicum, grated cheese, feta etc. Per omelette
5 eggs ½ cup cream Salt and pepper
Place in oven until puffy and golden.
Preheat oven to 180-190°C. Whisk eggs, add cream and seasoning.
Take out and slide omelette onto a plate and cool.
Heat omelette pan until really hot.
Repeat the process until desired height, usually 4-5 layers.
Add a little oil, add egg mixture, pulling in the sides a few times.
Serve whole or cut into wedges. Lovely with a fresh Greek salad or a garden salad and tomato relish.
Turn off stove top and top with your chosen ingredients eg vegies/meats/cheeses.
gluten free
nut free
SOY free
SUGAR free
Preservative
free
yum. | little lunch
midday meals for mini mouths { O n e t h i r d o f y o u r c h i l d ’ s f ood i n t a k e i s co n s u m e d a t s c h oo l s o i t ’ s i m p o r t a n t t o g e t t h e i r l u n c h b o x r i g h t } Words Lindy Cook
Every parent of a gluten-intolerant kid knows about the week day grind of packing a healthy lunchbox that ticks all the right boxes – nutritionally balanced, tasty enough to get eaten, without any extra packaging and gluten-free It can feel a little daunting at times and a bit too easy to keep including the same things day in, day out. Here’s the inspiration you have been looking for to help pack that healthy and tasty lunchbox: 1. Mix it up Around a third of your child’s food intake is consumed at school, so it is incredibly important that their lunchbox contains optimum nutrition the protein, fibre, vitamins and minerals they need for energy and growth. Include foods from across the different food groups to achieve this; • Children need some form of carbohydrate every day. Make sure you choose a complex carbohydrate for sustained energy and leave the white, low fibre, refined alternatives alone. Gluten-free options include brown rice crackers, buckwheat or millet wraps, buckwheat or brown rice pasta and brown or basmati rice. Buckwheat pikelets are a really popular addition to the lunchbox, or in the cooler months send along some gluten-free lasagna or minestrone soup. The addition of some lean protein (chicken, fish, meat, cheese, eggs) at lunch is a great way to keep your kiddies’ blood sugar levels balanced for the day, ensuring they are full and focused for the afternoon ahead.
• Dairy is packed with protein and calcium for growing bones. Healthy kids need three serves of dairy every day. According to Dairy Australia, only one out of five primary school kids achieves this and even fewer teenagers. Include some cheese in a sandwich, yoghurt as a snack or tzatziki with rice crackers and carrots. 2. Superfoods for superheroes Try adding superfoods to the lunchbox fodder - chia seeds, goji berries, quinoa and yoghurt to name a few. This is an excellent way to help ensure nutritional demands are being met. Quinoa is one of my favourite gluten-free options and it boasts the highest protein content of any grain. It is a
great one for adding to muffin mixes, homemade slices and muesli bars. Chia seeds are packed with so much nutritional goodness you could live off them almost entirely. These amazing seeds have countless health benefits and are rich in antioxidants, protein, calcium, Vitamin C, iron, omega 3 and magnesium. Even better, they are completely flavourless. I add chia seeds to baking, homemade muesli bars, yoghurt and smoothies.
out to lunch
3. Brain food = smart snacking A mid-morning break with a serve of ‘brain food’ is a common occurrence in our classrooms nowadays and has been shown to improve concentration and learning. Fresh fruit, vegetables and a little protein are the perfect choices. Research shows that an amazing 43 per cent of Australian primary school children aren’t getting the daily recommended amount of fruit and vegetables. Aim to include two serves of fresh fruits and two serves of vegetables for munching on at mid-morning, ‘brain-food’ snack time and later in the day. 4. Get onboard the nude food revolution Schools across Australia are embracing the nude food revolution and encouraging children to bring a rubbish-free lunch to school. As a nation we are the second highest producer of waste per person in the western world. Unfortunately school lunches are contributing to this, with the average lunch-toting child generating around 30kg of litter a year. You can do your bit to reduce this by packing a school lunch without including any packaging, juice packs, plastic bottles or glad wrap. 5. Water only please Water should always be the drink of choice to keep your child hydrated throughout the day. Try freezing drink bottles the night before for a refreshing, cool drink the next day at school. 6. Kids love to cook Let your budding masterchef join in with the shopping, meal planning and cooking. Find out what their favourite healthy foods are and plan some meals and snacks around them. Have your kids choose from a healthy selection of foods such as glutenfree bread, lean protein, fruit, raw or salad vegetables, cheese and yoghurt. Most importantly, talk to them about what makes a good food choice. You might be surprised how keen they are to eat a healthy lunch if they have made or chosen it themselves.
Lindy Cook is a naturopath and nutritionist and offers a clever school talk program. Lindy attends kindergartens and schools to share her ideas for healthy lunchboxes, knowledge about food allergies and can even review the tuckshop’s menu, its packaging and waste standards. There is even a green smoothie class and a hands-on ‘Superfood’ school cooking class to give participants the inspiration and know-how required to put together the most coveted lunchbox in the schoolyard. www.mygreenlunchbox.com.au
‘SO YOUNG’ INSULATED LUNCHBOXES These cool characters can be worn backpack or messenger style, $34.95
NESTING TRIO (SKY) This leakproof three-pack of stainless steel containers is the perfect for packing yoghurt, fruit salad, hummus etc, $32.95
ORGANIC COTTON INSULATED LUNCH BAGs These pretties are 100 per cent certified organic cotton canvas and insulated, $28.95 each www.mygreenlunchbox.com.au
yum. | shopping list
lifting the lid on lunchboxes { pa c k i n g k i d s ’ l u n c h e s c a n b e a d r a g , b u t n o t w i t h t h e s e f i n d s }
pure and
simple
Coles Simply Gluten Free is a new and delicious range for people who follow a gluten-free lifestyle. There are more than 40 new products in the range, including these muesli bars perfect for lunchboxes, so it’s easy to find everything you’ll need in one place. Find the range in the health food aisle and the freezer section of your local Coles. www.coles.com.au
pop culture Whole Kids Organic Popcorn is a healthier choice for your kids and our environment. Bursting with the pure popped goodness of corn from the cob, their popcorn is rich in dietary fibre and free of all artificial colours, preservative and flavours. With yummy Manuka honey, it’s irresistibly good. 35g, $2.50 www.wholekids.com.au
Berry Fruit
y
With Rio Life bars, all the goodness of acai is put into a super tasty snack, ready to eat at any time. Harnessing the power of the acaí berry from the Amazon rainforests in Brazil, these bars are perfect to throw in your bag, leave on your desk, or buy for your kids’ lunchboxes. What’s so good about the acai berry and antioxidants? Antioxidants help fight the free radicals that damage cells in our body. Antioxidants are the key to healthier living. Acai berry is one of the highest wholefood sources of antioxidants. Each 21g serve is like eating 120 blueberries. Made in New Zealand www.riolife.com.au
raising the bar Packed with lots of yummy cranberries, apples and mixed with wholegrains like amaranth and rice bran, Food for Health Cranberry Bars are a perfect snack to keep on your desk for that guilt-free treat anytime of day. The Fruit Free Bars are packed with lots of healthy seeds, wholegrains like millet and chia and bound with rice bran syrup, not glucose. www.foodforhealth.com.au
food for kid
s Food for Health created Yoghurt Bites and their Snack Bars so mums could feel confident that they were giving their children a healthy, allergy friendly snack. Packed in individual bags, they are perfect for school lunchboxes or a snack on the go. www.foodforhealth.com.au
berry tasty bear
s
Orgran Itsy Bitsy Bears with choc-flavoured bits are irresistibly delicious oven-baked biscuits made from all natural glutenfree ingredients. As well as being a favourite for the kids, the biscuits are naturally rich in complex carbohydrates and they’re dairy, egg and nut free. www.orgran.com
vege out Ajitas Vege Chips are unique, light and crunchy chips, cooked in sunflower oil and loaded with delicious flavour. They’re made of cassava, a low fat root vegetable that’s high in calcium. www.vegechips.com
yum. | lunchbox
cut out the lunchbox crap! {
n o w t h a t w e h av e y o u r a t t e n t i o n , h e r e ’ s a n e x p e r t t o s h o w y o u h o w t o li v e n u p y o u r l u n c h b o x
}
Recipes Collette White
Cut out the Crap and Cut out the Crap for Kids are two great books featuring recipes that are gluten-, dairy-, preservative- and additive-free, written and self published by mum of four, Collette White. Collette says she lives and breathes the ‘Cut out the Crap’ lifestyle. “I am learning new and exciting info daily which I love sharing with my readers and Facebook followers.” Collette says by “crap”, she means food that cause allergies and intolerances.
“I understand that everyone has a different version of what ‘crap’ is, including sugar. Yes, there is sugar in my books which you can substitute or leave out if you wish.” Collette cannot eat gluten, wheat and dairy among a host of other things so she is very well placed to offer her foodie findings. www.cutoutthecrap.com.au www.facebook.com/cutoutthecrap
Lunchbox Yummy Bars 1 cup dates ½ cup craisins ½ cup pepitas ½ cup sunflower seeds ¼ cup chia seeds ¼ cup agave nectar pinch of salt 1 cup of puffed rice
gluten free
dairy free
vegan
SOY free
SUGAR free
Preservative
free
Preheat oven to 180°C. Mix well the dates, craisins, pepitas, sunflower seeeds, chia seeds, agave nectar and salt then place in food processor. Add 1 cup of puffed rice. Mix for another 10 seconds. Line a lamington tray with baking paper and press mixture firmly and evenly into the tray. Bake for 10 mins. Allow to cool for 10 mins at room temperature and then cut into pieces (I do mine like muesli bars). Allow to cool completely at room temperature. Store in an airtight container.
yum. | lunchbox
Mini Meatloaves
EGGY MUFFINS
500g beef mince
7 eggs
2 carrots, grated
½ cup sifted rice flour (I used brown rice flour)
1 zucchini, grated
1 zucchini, grated
1 brown onion, finely diced
½ large carrot, grated
2 medium mushrooms, finely diced
½ cup sunflower oil or macadamia oil
1 cup cooked brown rice (optional)
1 tablespoon chia seeds
2 tablespoons tomato sauce
1 teaspoon mixed herbs
1 tablespoon dried parsley flakes
½ teaspoon baking powder
good pinch of herbamare (or salt)
pinch of salt
oil, to brush into tray tomato sauce, extra Preheat oven to 180°C and lightly grease two muffins trays with oil. Place all the ingredients (except oil and extra tomato sauce) into a large bowl and mix thoroughly. I used my hands to make sure it is well combined.
Preheat oven to 180°C. Mix ingredients extremely well. Place 12 muffin cases into a tray. Spoon even amounts into the cases. Cook for 20 mins. + Makes 12 + gluten free
dairy free
SOY free
SUGAR free
Make balls out of the mixture and flatten slightly, place them into the muffin tray. Use a pastry brush to brush the tops of the meatloaves with the extra tomato sauce. Cook in preheated oven for 20 mins, turn, brush with a little more tomato sauce and cook for a further 10 mins.
gluten free
dairy free
SOY free
SUGAR free
Superfoods for Kidz Give your kids the natural, nutritional boost their growing bodies need. Superfoods for Kidz is the no-fuss cure for fussy eaters that every parent will love. www.superfoodsforkidz.com.au
yum. | primal pantry
primal instincts T e n e r i f f e V i l l age C n r F l o r e n ce & M ac q u ar ie St T e n e r i f f e , q ld 0 7 3 2 5 2 5 960 w w w.p r i mal p an tr y .c o m.au Facebook.com/primalpantry
Primal Pantry, the newest café to hit the streets of Teneriffe, Queensland, has a secret up its sleeve that leaves customers raving; it has an exclusively Palaeolithic menu. Palaeolithic eating, otherwise known as ‘paleo’, is a return to whole and simple foods. That means no dairy, no grains and no refined sugars. Unlike what you might have heard before, this is not just a ‘no-carb, no-sugar’ diet. The paleo diet is rich in foods that were consumed as humans were evolving thousands of years ago, such as lean meats, vegetables, fats and seeds. Over the
yum. | primal pantry
Above, Primal Pantry owner Mark Rockley and head chef Tracy Hirst promote a paleo way of life.
years, people have become intolerant to things like grains and dairy, because these were never meant for human consumption. For so long now, Primal Pantry owner Mark Rockley has watched as people with food intolerances struggled to find cafes where they could eat. “So I put together the idea for people to come and eat freely and eat good food,” he explains. “A lot of people think that paleo is boring, because people read what they can’t have, but it’s about getting people to try the food. Once people come, they don’t even realise that they’ve eaten paleo!” People with food intolerances can now eat in peace knowing that they no longer have to be the
customer who has to ask if something is glutenfree or if something can be removed from the meal. So far, Mark says the response to Primal Pantry has been nothing short of outstanding, and the best part is that people are genuinely enjoying the food. But being ‘paleo’ is more than just about a diet. It’s a lifestyle that involves being active, maintaining low stress levels and sleeping well. “We called the café Primal, because the whole idea is to open it up to everybody,” Mark says. “Education is a big part of what we’re about, which is why we have info in store and the website.” Words Erin Neil Photos Naomi V Photography
yum. | the urban list
BRisbaneâ&#x20AC;&#x2122;s best for gluten-free It can be hard enough living a gluten-free existence in your own home, let alone finding local restaurants and cafes that dot the gluten-free Is and cross the gluten-free Ts. The Urban List is a brilliant online resource scouting out the most memorable eateries around town. We asked them to pull together their list of the best gluten-free establishments in Brisbane and hereâ&#x20AC;&#x2122;s what they came up with. For more, make sure you check out The Urban List website. Words The Urban List, www.theurbanlist.com/Brisbane
yum. | the urban list
Mondo Organics One word - delicious. Mondo Organics is one of our all time faves for breakfast, lunch and dinner.
Gluten-free pizza and pasta is on the menu. 191 Musgrave Road, Red Hill Phone: 07 3369 7417
166 Hardgrave Road, West End Phone: 07 3844 1132
Pearl Café Gluten-free potato gnocchi is on Pearl’s new menu Homemade with manchego, burnt sage butter, kale, and hazelnuts… Need we say more?
Green Papaya Green Papaya is a Woolloongabba institution. Serving up a mix of Balinese and Thai, gluten intolerants will revel in the poached salmon salad. 898 Stanley St, Woolloongabba Phone: 07 3891 5000
Shop 28, Logan Road, Woolloongabba Phone: 07 3392 3300
Fundies Seriously healthy, seriously organic and seriously GF. Hannah, TUL’s resident gluten hater, recommends the lentil pattie served with salad.
The Fishmonger’s Wife Good ol’ fish and chips are a bit of a gluten-free goto for a fast-food fix. And, The Fishmonger’s Wife does a darn good job of it. Shop 6, 83-93 Lytton Road, East Brisbane Phone: 07 3891 6464
G219-223 Given Tce, Paddington Phone: 07 3367 0293
Sol Breads Coeliacs and carbs are not a match made in heaven, except where Sol Breads is concerned. With great gluten-free breads for sale, the café also serves up some wicked wheat-free alternatives.
The Vietnamese The beauty of rice and rice noodles—they don’t contain gluten. But, be warned, most of the delicious sauces that drown your meat and vegies do! The Vietnamese in The Valley has you covered 194 Wickham Street, Fortitude Valley Phone: 07 3252 4112
23 Vulture Street, West End, Phone: 07 3255 1225 8/23 High Street, Toowong, Phone: 07 3870 7055
Hosokawa Hosokawa is sushi and sashimi heaven. Everything is top-notch, and most menu items are gluten free.
Botanica Real Food Paddington’s new favourite, Botanica serves up a delish range of salads, cakes and brownies. And yes, you guessed it; they’re free from gluten. Shop 9, 1 Enoggera Tce, Red Hil Phone: 07 3367 3334
Shop 3/53 Racecourse Rd, Hamilton, Phone: 07 3868 3762
Mons Ban Sabai We. Love. This. Place. Order the tamarind fish and green papaya salad and you’ll be one happy camper. Martha St, Camp Hill, Phone: 07 3843 5366
Colle Rosso Ristorante Italiano Itching for Italian? Colle Rosso has you covered.
Photo Green Papaya
yum. | the urban list
Sydneyâ&#x20AC;&#x2122;s best gluten-free pizza Mamma Mia! The Urban List writers have done it again, coming up with a tantalising list of true gluten-free goodies for anyone in Sydney in the mood for pizza. Where do you get your GF pizza hit from? Let us know at info@yumglutenfree.com.au Words The Urban List, www.theurbanlist.com/Sydney
Photo Halppy Yolks
yum. | the urban list
Cavallino The brainchild of distinguished chef Giovanni Pilu, this rustic Italian pizzeria is sure to be a crowd pleaser. 1 Yulong Avenue, Terrey Hills
Sale Pepe Voted one of Sydney’s best pizzerias at this year’s Sydney Pizza Festival, Sale Pepe is all about tradition. This Northern Beaches’ gem is the next best thing to an Italian holiday.
Phone: 02 9450 1777
Shop 7/540 Sydney Road, Seaforth Phone: 02 9949 8444
The Cottage Bar & Kitchen Set in the heart of Darling Street, this beautiful sandstone cottage will take you from harbour to countryside. The pizza menu is playful, with toppings like pork knuckle, Portuguese chicken and Balmain bug. 342 Darling Street, Balmain Phone: 02 8084 8185
Supreme Gourmet Pizza Priding itself on wholesome, mouth-watering delights, Supreme Gourmet Pizza is admired for their vast International flavours; from Moroccan beef to Greek island prawn and Mediterranean lamb, Supreme Gourmet Pizza will take you to Italy and beyond. Shop 1/192-194 William Street, Earlwood
The Corner House The Corner House offers specialties like the Ben Buckler (prawns and white anchovies), Gonzo (sautéed Swiss browns, button mushrooms and fontina cheese) and Daniella (provolone cheese, asparagus and parmesan). These gluten-free creations are loaded with finger-licking goodness.
Phone: 1300 10 40 40
281 Bondi Road, Bondi
Phone: 02 9267 9959
Vanto The decadent décor and the clamour of Italian spoken amongst the staff, make dining at Vanto one of Sydney’s most authentic Italian experiences. Shop 44/455 QVB George Street, Sydney
Phone: 02 8020 6698
Pizza Picasso Don’t be deceived; this cozy, humble pizza shop boasts the most artistic pizzas in Newtown. Recommended by the NSW Coeliac Society Pizza Picasso has established a faithful patronage. Shop 5/654 King Street, Newtown Phone: 02 9557 7700
Pompei’s Offering Northern Italian cuisine, Pompei’s selection of tomato and mozzarella, or bianco pizzas, continuously attracts a loud, pizzaloving crowd. 126-130 Roscoe Street, Bondi Beach, Phone: 02 9365 1233
Photo Happy Yolks
yum. | the urban list
melbourne’s best gF breakfasts If you’re in the market for a decent gluten-free brekky on Melbourne’s southside. The Urban List has your back. Check out their pick of the pack and, for more devine foodie destinations, check out The Urban List online. You can thank us later. Words The Urban List, www.theurbanlist.com/Melbourne
Photo Clipzine
yum. | the urban list
Truman Café Rarely empty, the gluten-free offering is popular with the yoga mums, weekend cyclists, and uses Go GF multigrain bread to add flavour to standard breakfast fare. 381 Montague Street, Albert Park Phone: 03 9077 1372
Mart130 Hidden behind the 96 tram line, Mart130 (‘Tram’ backwards. Geddit?) isn’t large but the meals here are. The corn fritters, a Melbourne favourite, are gluten-free here. 107 Canterbury Road, Middle Park Phone: 03 9690 8831
The Petty Officer Fairly new to the scene, these guys get their gluten-free bread from Brassiere Artisan Bakers and if you like it thick cut and sweet, this is the place for you. Avocado smash always goes down a treat, and with gluten-free muesli and porridge too, you can’t go wrong.
something more substantial. 169 Chapel Street, Windsor Phone: 03 9521 4884
Magic Espresso For those with a sweet tooth, the gluten-free lamingtons and peanut butter choc chip cookies here will impress. 286 Ferrars Street, South Melbourne Phone: 0414 991 556
Dead Man Espresso Gluten-free Matisse bread is soft and has the perfect chew factor. I like it best simply done with jam or preserves. PS they have fruit bread too! 35 Market Street, South Melbourne Phone: 03 9686 2255
113 Victoria Avenue, Albert Park
St Edmonds Gluten-free Brookfarm apricot muesli with Schulz organic yoghurt and poached pears is your classic weekday fave and I can assure you that you won’t be hungry ‘til lunch.
Phone: 03 9686 3000
154 St Edmonds Road, Prahran Phone: 03 9525 0473
Freestyle Espresso Just off the beaten track of Coventry Street, Freestyle Espresso makes a mean poached chicken, mayo and avocado toasted sandwich. Enjoy it with the chocolate brownie – all gluten free of course – for second breakfast. 6 Union Street, South Melbourne Phone: 03 9696 4396
Dukes Coffee Roasters The bread here comes all the way from Fatto a Manno in Collingwood, a gluten-free institution. Go for basic egg and bacon and just enjoy the thick cut multigrain, or try the BLAT with chicken and housemade dukkah on the side for
Photo The Petty Officer
yum. | the urban list
BRisbaneâ&#x20AC;&#x2122;s best for gluten-free It can be hard enough living a gluten-free existence in your own home, let alone finding local restaurants and cafes that dot the gluten-free Is and cross the gluten-free Ts. The Urban List is a brilliant online resource scouting out the most memorable eateries around town. We asked them to pull together their list of the best gluten-free establishments in Brisbane and hereâ&#x20AC;&#x2122;s what they came up with. For more, make sure you check out The Urban List website. Words The Urban List, www.theurbanlist.com/Brisbane
yum. | the urban list
Mondo Organics One word - delicious. Mondo Organics is one of our all time faves for breakfast, lunch and dinner.
Gluten-free pizza and pasta is on the menu. 191 Musgrave Road, Red Hill Phone: 07 3369 7417
166 Hardgrave Road, West End Phone: 07 3844 1132
Pearl Café Gluten-free potato gnocchi is on Pearl’s new menu Homemade with manchego, burnt sage butter, kale, and hazelnuts… Need we say more?
Green Papaya Green Papaya is a Woolloongabba institution. Serving up a mix of Balinese and Thai, gluten intolerants will revel in the poached salmon salad. 898 Stanley St, Woolloongabba Phone: 07 3891 5000
Shop 28, Logan Road, Woolloongabba Phone: 07 3392 3300
Fundies Seriously healthy, seriously organic and seriously GF. Hannah, TUL’s resident gluten hater, recommends the lentil pattie served with salad.
The Fishmonger’s Wife Good ol’ fish and chips are a bit of a gluten-free goto for a fast-food fix. And, The Fishmonger’s Wife does a darn good job of it. Shop 6, 83-93 Lytton Road, East Brisbane Phone: 07 3891 6464
G219-223 Given Tce, Paddington Phone: 07 3367 0293
Sol Breads Coeliacs and carbs are not a match made in heaven, except where Sol Breads is concerned. With great gluten-free breads for sale, the café also serves up some wicked wheat-free alternatives.
The Vietnamese The beauty of rice and rice noodles—they don’t contain gluten. But, be warned, most of the delicious sauces that drown your meat and vegies do! The Vietnamese in The Valley has you covered 194 Wickham Street, Fortitude Valley Phone: 07 3252 4112
23 Vulture Street, West End, Phone: 07 3255 1225 8/23 High Street, Toowong, Phone: 07 3870 7055
Hosokawa Hosokawa is sushi and sashimi heaven. Everything is top-notch, and most menu items are gluten free.
Botanica Real Food Paddington’s new favourite, Botanica serves up a delish range of salads, cakes and brownies. And yes, you guessed it; they’re free from gluten. Shop 9, 1 Enoggera Tce, Red Hil Phone: 07 3367 3334
Shop 3/53 Racecourse Rd, Hamilton, Phone: 07 3868 3762
Mons Ban Sabai We. Love. This. Place. Order the tamarind fish and green papaya salad and you’ll be one happy camper. Martha St, Camp Hill, Phone: 07 3843 5366
Colle Rosso Ristorante Italiano Itching for Italian? Colle Rosso has you covered.
Photo Green Papaya
yum. | the urban list
Sydneyâ&#x20AC;&#x2122;s best gluten-free pizza Mamma Mia! The Urban List writers have done it again, coming up with a tantalising list of true gluten-free goodies for anyone in Sydney in the mood for pizza. Where do you get your GF pizza hit from? Let us know at info@yumglutenfree.com.au Words The Urban List, www.theurbanlist.com/Sydney
Photo Halppy Yolks
yum. | the urban list
Cavallino The brainchild of distinguished chef Giovanni Pilu, this rustic Italian pizzeria is sure to be a crowd pleaser. 1 Yulong Avenue, Terrey Hills
Sale Pepe Voted one of Sydney’s best pizzerias at this year’s Sydney Pizza Festival, Sale Pepe is all about tradition. This Northern Beaches’ gem is the next best thing to an Italian holiday.
Phone: 02 9450 1777
Shop 7/540 Sydney Road, Seaforth Phone: 02 9949 8444
The Cottage Bar & Kitchen Set in the heart of Darling Street, this beautiful sandstone cottage will take you from harbour to countryside. The pizza menu is playful, with toppings like pork knuckle, Portuguese chicken and Balmain bug. 342 Darling Street, Balmain Phone: 02 8084 8185
Supreme Gourmet Pizza Priding itself on wholesome, mouth-watering delights, Supreme Gourmet Pizza is admired for their vast International flavours; from Moroccan beef to Greek island prawn and Mediterranean lamb, Supreme Gourmet Pizza will take you to Italy and beyond. Shop 1/192-194 William Street, Earlwoo
The Corner House The Corner House offers specialties like the Ben Buckler (prawns and white anchovies), Gonzo (sautéed Swiss browns, button mushrooms and fontina cheese) and Daniella (provolone cheese, asparagus and parmesan). These gluten-free creations are loaded with finger-licking goodness.
Phone: 1300 10 40 40
281 Bondi Road, Bondi
Phone: 02 9267 9959
Vanto The decadent décor and the clamour of Italian spoken amongst the staff, make dining at Vanto one of Sydney’s most authentic Italian experiences. Shop 44/455 QVB George Street, Sydney
Phone: 02 8020 6698
Pizza Picasso Don’t be deceived; this cozy, humble pizza shop boasts the most artistic pizzas in Newtown. Recommended by the NSW Coeliac Society Pizza Picasso has established a faithful patronage. Shop 5/654 King Street, Newtown Phone: 02 9557 7700
Pompei’s Offering Northern Italian cuisine, Pompei’s selection of tomato and mozzarella, or bianco pizzas, continuously attracts a loud, pizzaloving crowd. 126-130 Roscoe Street, Bondi Beach, Phone: 02 9365 1233
Photo Happy Yolks
yum. | the urban list
melbourne’s best gF breakfasts If you’re in the market for a decent gluten-free brekky on Melbourne’s southside. The Urban List has your back. Check out their pick of the pack and, for more devine foodie destinations, check out The Urban List online. You can thank us later. Words The Urban List, www.theurbanlist.com/Melbourne
Photo Clipzine
yum. | the urban list
Truman Café Rarely empty, the gluten-free offering is popular with the yoga mums, weekend cyclists, and uses Go GF multigrain bread to add flavour to standard breakfast fare. 381 Montague Street, Albert Park Phone: 03 9077 1372
Mart130 Hidden behind the 96 tram line, Mart130 (‘Tram’ backwards. Geddit?) isn’t large but the meals here are. The corn fritters, a Melbourne favourite, are gluten-free here. 107 Canterbury Road, Middle Park Phone: 03 9690 8831
The Petty Officer Fairly new to the scene, these guys get their gluten-free bread from Brassiere Artisan Bakers and if you like it thick cut and sweet, this is the place for you. Avocado smash always goes down a treat, and with gluten-free muesli and porridge too, you can’t go wrong.
something more substantial. 169 Chapel Street, Windsor Phone: 03 9521 4884
Magic Espresso For those with a sweet tooth, the gluten-free lamingtons and peanut butter choc chip cookies here will impress. 286 Ferrars Street, South Melbourne Phone: 0414 991 556
Dead Man Espresso Gluten-free Matisse bread is soft and has the perfect chew factor. I like it best simply done with jam or preserves. PS they have fruit bread too! 35 Market Street, South Melbourne Phone: 03 9686 2255
113 Victoria Avenue, Albert Park
St Edmonds Gluten-free Brookfarm apricot muesli with Schulz organic yoghurt and poached pears is your classic weekday fave and I can assure you that you won’t be hungry ‘til lunch.
Phone: 03 9686 3000
154 St Edmonds Road, Prahran Phone: 03 9525 0473
Freestyle Espresso Just off the beaten track of Coventry Street, Freestyle Espresso makes a mean poached chicken, mayo and avocado toasted sandwich. Enjoy it with the chocolate brownie – all gluten free of course – for second breakfast. 6 Union Street, South Melbourne Phone: 03 9696 4396
Dukes Coffee Roasters The bread here comes all the way from Fatto a Manno in Collingwood, a gluten-free institution. Go for basic egg and bacon and just enjoy the thick cut multigrain, or try the BLAT with chicken and housemade dukkah on the side for
Photo The Petty Officer
y u m . | t h e g lu t e n f r e e s c a l ly wa g
the Diagnosis is good {
C o e l i ac d i s e as e a n d th e b l ogos p h e r e ha v e g i v e n th i s sca l l y wag a n e w v o i c e
}
Words Belinda Glindemann
scal.ly.wag noun, informal 1. person, typically a child, who behaves badly but in an amusingly mischievous rather than harmful way; a rascal: that scallywag of a son of yours.
Melbourne’s Jasmine Ann Gardiner is anything but a “scallywag”. She’s not a child – she’s actually 20-something and still enjoying the happy honeymoon stage of her brand new marriage. She doesn’t behave badly – although we haven’t yet hung out with her on a Friday night to know this for sure. And she’s certainly no mischievous rascal. But scallywag she is when it comes to describing her online alter ego - The Gluten Free Scallywag. Jas, pictured left, became a blogger some four years ago after being diagnosed as a coeliac just eight days out from Christmas. Rather than abide by her doctor’s orders to immediately start a strict gluten-free diet, she thought she’d let the silly season pass and enjoy one last glutinous hurrah before her life changed forever. Her mother, visiting Jas from interstate, had packed glorious “melt in your mouth” fruit mince pies and you never put a new coeliac diagnosis between a woman with festive spirit and two dozen fruit mince pies, right? Or Christmas liquorice or lamingtons or hot dogs or beer for that matter?
y u m . | t h e g lu t e n f r e e s c a l ly wa g
“I did go a bit nuts that Christmas,” Jas laughs. So how did the diagnosis come about? Jas says she was working as a PA and finding herself regularly falling asleep at her desk after lunch. Her doctor ordered blood tests that showed an iron level so low that she was literally ‘walking dead’. Further testing revealed coeliacs. While Jas’s mother has a wheat intolerance herself, “coeliac disease” was a term Jas had never heard of before so she went straight to Google to find out more – and the pieces of the puzzles started to fall together. “I had been sick for three years,” Jas explains. “I was actually happy to be diagnosed and finally have an answer. My nails are stronger than ever before and my hair grows really well now too.” Jas says that while the idea of following a strict gluten-free diet for the rest of her life sounded somewhat dire in the early stages, her general approach to preparing food and eating wasn’t all the far from a coeliac’s requirement. She was always eating fresh foods and mainly steered clear of the processed stuff already. But what she did have to cull from her diet, and what she still misses most, are some of those yummo seasonal goodies like hot cross buns. And she misses being able to go to a friend’s house or a cafe and eat whatever she likes. But with every dive of the rollercoaster, there’s an up. For every ebb, there’s a flow. The coeliac diagnosis and Jas’s new gluten-free way of life has seen her develop a stunning blog filled to the brim with exciting gluten-free recipes and ramblings and truly glorious photography. And there’s a related Facebook page with more than 2100 followers. The diagnosis and The Gluten Free Scallywag blog have actually helped Jas rediscover her creative streak – a streak that goes right back to when she was 10 years old and selling her homemade Christmas cards to earn a few gold coins. The blog has also seen Jas reignite her love of photography (did we mention that her foodie images are truly glorious? Truly!) and it’s also been the catalyst for a business offshoot that sees our Gluten Free Scallywag helping clients with recipe development and food photography. But some of the best things to come out of the blog, Jas says, are the new friendships she’s made. She’s chuffed to be able to say she’s part of many newly diagnosed coeliacs’ support networks.
So what’s it like for a coeliac to share a household with one of those ‘normal’ people? Jas says her new hubby, David, is a gem when it comes to her needs. “He was the one who picked me up from the doctor’s the day I was diagnosed so he’s lived it with me from the start,” she says. “He helps every day to ensure I don’t ingest gluten, whether it be by using three knives to put the peanut butter on his toast, from his toaster, or double checking the ham at the deli is gluten-free when I simply cannot be bothered and keep on walking. He is amazingly supportive.” Jas says other than his bread and muesli, David is happy to enjoy a glutenfree lifestyle alongside his new bride. “It’s just easier to have a pantry filled with gluten-free products so we make sure I never run out of the things I need,” she explains. “In that way, he’s the odd man out!” So why does this kind-hearted foodie with a warm and engaging persona refer to herself as a scallywag? “The name ‘The Gluten Free Scallywag’ is a homage to my beloved Grandad who nicknamed me ‘Scallywag’ at a young age,” she recalls. “I was his only granddaughter and first grandchild and I spent many months as a child wearing a dark blue jumper with puff paint writing that said ‘Grandad’s Scallywag’. My Mum will tell you that I was the apple of his eye.” One thing is for sure, this scallywag and her delightful foodie blog are fast becoming the apples of gluten-free eyes the world over. www.glutenfreescallywag.com
y u m . | t h e g lu t e n f r e e s c a l ly wa g
Apricot, Almond & Rosemary Tea Slice {
I n gr e d i e n ts
}
130g butter, softened 100g (½ cup, packed) brown sugar 2 teaspoons vanilla 1 teaspoon fresh rosemary, finely chopped + 1 twig rosemary, leaves removed 2 eggs 40g (½ cup) desiccated coconut 85g (½ cup + 1 tablespoon) plain gluten free flour 160g (1 3/4 cup) almond meal 220g (1 cup) gluten-free yoghurt (vanilla or Greek is fine, I used low fat) 6 fresh apricots, halved and de-stoned or tinned halved apricots Apricot jam to glaze
Preheat the oven to 170°C and line a 28cm x 18cm lamington tray with baking paper. Beat together the butter, sugar, vanilla and teaspoon of rosemary until thick and creamy. Add the eggs one at a time and beat until just combined. Whisk together the coconut, gluten-free flour and almond meal together. Add half the flour and yoghurt and beat until just combined, repeat with remaining flour and yoghurt. Pour the batter into the lined lamington tray and smooth out. Top with apricot halves, open side up. Press them only just into the batter. Scatter
gluten free
the remaining rosemary leaves over the top. Bake for approximately 38-40 mins. A skewer inserted should come out clean (just), don’t over bake it or it will be dry. Remove from the oven. Warm the apricot jam for 20-30 seconds on medium in the microwave. Brush over the warm slice. Allow to cool. Serve warm with whipped or double cream. Keeps well for up to three days in an airtight container. Best served warm if more than one day old. + Makes 12 squares +
SOY free
y u m . | t h e g lu t e n f r e e s c a l ly wa g
RASPBERRY MELTING MOMENTS {
I n gr e d i e n ts
}
130g butter, softened 115g plain gluten free flour 45g gluten-free icing sugar (or icing mixture) 50g gluten-free custard powder 1-2 teaspoons vanilla essence 60g butter, softened 100g gluten-free icing sugar, sifted 6-8 fresh raspberries or frozen raspberries, defrosted on a paper towel
While the cookies are cooling, whip up the frosting.
Preheat oven to 160°C. Line two biscuit trays with baking paper. In a stand mixer, beat butter until pale and creamy.
FROSTING: With a stand or hand mixer, beat the butter until light and fluffy, about 5 mins on high. Add the sifted icing sugar and raspberries and beat together for a further 5 mins. The icing should be light and fluffy. Taste and adjust raspberry flavour by adding another few raspberries if you like. If the frosting needs a little more ‘movement’ (ie, it’s too hard) add a teaspoon or two of milk. Carefully slather a teaspoon of frosting on one cookie and sandwich together with another.
Sift together the flour, icing sugar and custard powder and add with vanilla to the butter. Beat on low until the dough comes together (and the flour doesn’t fly out of the mixer), increase speed to medium and continue to beat for a further 30 seconds. Roll teaspoon-sized balls and place onto trays keeping a good 5cm between each as they do spread a little. Squash slightly with a fork; dusting the fork in icing sugar should help the dough not stick to the fork.
The biscuits will keep for 2-4 days sandwiched with frosting, however will soften slightly the older they get. If you want to bake them ahead, do so and store in an airtight container for 3-5 days before frosting for maximum freshness.
Bake for 15 mins, turning the trays once. They should not have browned or coloured during baking. Don’t touch the cookies as they’re very soft and therefore cool them on the baking trays.
+ Makes about 10 biscuits +
gluten free
y u m . | t h e g lu t e n f r e e s c a l ly wa g
Baked Ricotta Cheesecake and Stewed Plums {
I n gr e d i e n ts
}
100g whole almonds
1 teaspoon lemon zest
¼ teaspoon cinnamon
2 teaspoon gluten-free cornflour
30g almond meal
2 teaspoon water
35g butter, melted
1 teaspoon vanilla essence
250g full-fat ricotta 250g full or low fat cream cheese
stewed plums
2 eggs
750g plums (I used Satsuma’s)
80g ( 1/3 cup) castor sugar
1 tablespoon raw sugar, 1 cinnamon stick
30ml fresh lemon juice
2 tablespoons water
PLUMS: Halve the plums and remove the stones. Place in a large heavy based saucepan with all other ingredients and top with a tight fitting lid. Cook over a low heat for approximately 8-10 mins or until the plums are softened. Stir occasionally to avoid sticking. The bright purple-red juices should be flowing around the plums. Remove the lid and allow to cool completely.
Start this recipe a day ahead. Make sure all ingredients are at room temperature. Line a 11cm x 21cm loaf tin with baking paper. The paper should come up just above the top of the tin on all sides. Preheat oven to 150°C. Whizz the whole almonds in a food processor a few times to coarsely grind them. Add the cinnamon, almond meal and melted butter and whizz a few moments. The nuts and butter should clump together slightly. Press into the bottom of the loaf tin with your fingers or the back of a metal spoon. Refrigerate.
To serve, carefully lift the cheesecake with the baking paper from the loaf tin. Set on serving tray. Spoon some plums on top of the cheesecake with those luscious juices and slice. Best served when it’s been out of the fridge just a little bit so it’s not ‘fridge cold’ but should not be served warm. Cheesecake will keep for 2-4 days covered, in the fridge. Plums will keep for up to one week in an airtight container in the fridge.
Whisk together the cornflour and water and add with all other ingredients to a clean food processor. Whizz together a few times until combined. Pour over the prepared base and bake for 40-45 mins. The cheesecake should have puffed up slightly at the edges and just changed colour. It will have a slight wobble to it, like a firmly set jelly. Allow to cool to room temperature before covering with glad wrap and refrigerating for 6 hours or overnight. Whilst the cheesecake is chilling prepare the plums.
Recipe could also be doubled to bake in a 22cm round springform pan. Cooking time would need to be adjusted though. I’d suggest to about 1 hour, however you’d need to check. + Makes 12 squares +
gluten free
yum. | The natural nutritionist
natural talent {
This natural beauty has natural talent when it comes to all things natural eating
}
Words Natasha Pavez
More and more people are turning to eating healthier, nutritious food. For some, like Steph Lowe of Melbourne (pictured above and above right), this passion overflows so much they just have to educate others about it. After a tough time in her 20s, Steph began eating gluten-free – “using a food-as-medicine approach” – and her life changed for the better. Steph saw a huge gap in what everyday people knew about nutrition and decided she would help get the truth out there. She does exactly that at The Natural
Nutritionist, bringing people’s nutrition back to nature. Interestingly, Steph believes that everyone is gluten intolerant in some respect thanks to the way modern agriculture is modifying grains. “Modern grains are completely foreign to our ancestors’ crops,” she says. “Our bodies don’t know what to do with these objects.” Of course, Steph knows just how overwhelming it can be to start eating more naturally, so she
yum. | The natural nutritionist
teaches people how to grab their healthy groceries in her ‘perimeter shopping’ supermarket tours. “It’s just about educating people that there’s another way,” she says. “Healthy eating doesn’t have to be expensive!” Steph is certainly aware that the way she eats affects her performance as an athlete – competing in triathlons requires her to be at her absolute best, both in her training sessions and in events (she recently completed a half-Ironman event in Hawaii). She teaches fellow athletes about nutrition for everything from weight loss to recovery in her high-performance weight loss program. “They’re looking to use nutrition as the last piece of the puzzle,” she explains. Between working full-time, training 15 hours a week, creating and blogging her delicious recipes and writing a new book (her e-book, ‘I Quit Gluten’, is coming out soon), Steph’s definitely in need of relaxation from time to time.
Indulging in yoga and episodes of X-Factor is where she finds her downtime, which she knows is important to have. “It’s good to separate sometimes and just completely switch off,” she says. You can also find Steph poring over other blogs that she finds inspirational, like Danielle Walker’s Against All Grains. “I just got her cookbook today so I’m pretty excited about that!” she enthuses. Steph’s always going to be on the go, inspiring people to get back to healthy eating. She aims to reach more and more people by offering online consultations (so even if you’re not living in Melbourne, Steph’s still available to give some advice) and writing more books filled with her creations. “I’m really grateful that I can teach and help others who are on the same journey as me.” www.thenaturalnutritionist.com.au
yum. | The natural nutritionist
No Bake Energy Bars
Quinoa Fritters
1 tablespoon coconut oil 1 cup quinoa flakes 1 cup shredded unsweetened coconut ½ cup almonds, chopped 6-8 Medjool dates, finely chopped ¼ cup cacao nibs (optional) ½ cup rice malt syrup or honey ¼ teaspoon sea salt 1 teaspoon pure vanilla extract
½ cup uncooked quinoa (soak and rinse first) 1 zucchini 1 large carrot 1 handful coriander, finely chopped Sea salt, to taste Black pepper, to taste 2 fresh chilies, de-seeded and finely chopped Squeeze of lemon 1 cup almond flour (or ¼ cup sifted coconut flour for those nut free) 2 tablespoons psyllium 1 egg, beaten
Preheat grill. Place quinoa, coconut and almonds onto a lightly greased baking tray and toast for 5 mins, stirring midway. Pour toasted mix into a large bowl and stir through dates and cacao (if using). In a medium saucepan, add rice malt syrup/honey, salt and vanilla and bring to the boil (about 4-5 mins until thick), stirring constantly. Your syrup should be thick and golden, but take care not to overcook it as it will burn. Pour hot syrup over dry mix and combine thoroughly. Line a cookie sheet pan or cake/bread tin with greaseproof paper, or lightly coat in coconut oil. Transfer mixture and press firmly until flat (grease your hands with coconut oil to prevent sticking). Feel free to sprinkle with extra coconut here. Pop in the fridge to set first, then remove before slicing. Once at room temperature, cut into 8-10 bars. Store in an airtight container or wrap individually in cling wrap to take on the bike or for when you’re on the go. gluten free
dairy free
vegan
SOY free
SUGAR free
1-2 tablespoons coconut oil To cook quinoa, simply bring 2 cups of water to the boil, add a pinch of salt and cook the seeds until all the water has evaporated, fluffing halfway with a fork. Set aside to cool. In a large bowl, combine grated zucchini and carrot, coriander, salt, pepper, chili and lemon. Add quinoa and combine well. Add flour, psyllium and egg and stir thoroughly to form a bind. The mixture will be quite wet but still able to form patties in your hand. Roll balls, molding each to sit in the palm of your hand (as per picture). You should have enough for 10. Heat coconut oil in a large frypan, flatten the fritters and fry 4-5 at a time, flipping half way with an egg-flip. Repeat for the second half of the mixture, adding a touch more coconut oil if required. Serve 2-3 patties with a side salad, or simply wrapped in cos lettuce with my Sugar Free Tomato Sauce. gluten free
dairy free
SOY free
SUGAR free
Preservative
free
yum. | The natural nutritionist
Grain-Free Tacos
Savoury Pumpkin Bread
Mince: 1 tablespoon coconut oil 2 garlic gloves, finely chopped 200g grass-fed beef mince 400g can diced tomatoes (100% tomatoes) 1 sachet tomato paste (no salt added) 1 heaped tablespoon cinnamon 1 heaped tablespoon Italian herbs Sea salt, to taste Freshly ground pepper, to taste 1 zucchini, grated 1 carrot, grated
1 cup mashed pumpkin 2 cups almond flour ½ cup linseed, sunflower and almond meal (LSA) 2 tablespoons psyllium 2 teaspoons GF baking powder ½ teaspoon salt 1 tablespoon cinnamon 4 eggs ¼ cup coconut oil, melted 1 tablespoon rice malt syrup 1 small handful pumpkin seeds
Salsa: 2 tomatoes, 1 yellow capsicum, 1 avocado, 1 handful coriander, 2 tablespoons olive oil, Juice of 1 lime Extras: 1 cos lettuce (washed and leaves separated), cashew sour cream (optional) Mince: Heat oil in a large pan and lightly brown garlic. Add mince and lightly brown, stirring throughout. Add tomatoes and tomato paste, cinnamon, herbs, salt and pepper. Simmer for 10 minutes, turn off heat and set aside. Add vegies, stir through and set aside to cool. Transfer into a medium ceramic bowl. Salsa: Roughly chop tomatoes, capsicum and avocado and combine in a small bowl with finely chopped coriander, olive oil and lime juice. Transfer into a medium ceramic bowl. Serve lettuce leaves with mince, salsa and sour cream. Add a scoop of each to a leaf, fold into half and enjoy.
gluten free
dairy free
SOY free
SUGAR free
Preservative
free
Preheat oven to 180°C. Remove skin and slice pumpkin into small pieces. Steam until soft, mash and set aside to cool. In a large bowl, combine almond flour, LSA, psyllium, baking powder, cinnamon and salt. In a separate bowl, beat the eggs and add to the flour mix. Add the oil, rice malt syrup and mashed pumpkin and combine thoroughly. Pour into a greased bread tin and bake for 15 minutes. Remove from the oven, spread with extra rice malt syrup and sprinkle with pumpkin seeds. Return to the oven and cook for another 15-20 minutes, or until a skewer inserted comes out clean. This will obviously be dependent on your oven, so make sure you check your bread regularly.
gluten free
dairy free
SOY free
SUGAR free
Preservative
free
yum. | relauncher
Welcome to the new you {
RELAUNCHER IS A ONE-STOP SHOP FOR ALL THINGS B E A U T Y , H E A LT H A N D H A P P I N E S S
}
Words Erin Neil
Having launched three years ago, Alison Morgan has taken on the online world of health and wellness. Relauncher, at www.relauncher.com.au, is an online store, blog and an industry directory, and it’s all dedicated to providing the information needed to become a healthier, happier you. Alison, pictured left, has always been interested in health, beauty and wellbeing. Growing up in Perth, wellness and exercise has been part of her life right from the beginning. She received a double degree in Marketing and Tourism from Edith Cowan University and has had a successful marketing career working for companies including MBF Private Health Insurance, Royal Bank of Scotland, M&G Investments and The Heart Foundation. But after having two beautiful boys (only 18 months apart!), Alison wanted to fit work around her lifestyle, and that was the beginning of Relauncher. Living a healthy and active life has always been Alison’s passion. “When I had the opportunity to start my own business I thought about what are the things I truly love and so I put that into a business,” she explains. “Now that I’m in the industry, my passions have grown even bigger and wilder than they were before. “It’s a very addictive industry, because the more that you fuel your body with good things, the better you feel. And the better you feel the more it leads to other things like exercise and meditation; it becomes whole of body, mind and soul.” Online store The Relauncher online store is your one-stop-shop for health, beauty and wellness products and gifts that have all been carefully
yum. | relauncher
handpicked by Alison. In most cases, the products are non-toxic, eco-friendly and have been chosen with the planet in mind. The products range from dry body brushes and body care, to dental supplies, through to super foods and organising products. Alison is constantly searching to find high quality products that are sustainable, eco-friendly, organic and will be a positive impact on her customers’ lives. So whether you’re after a gift, or something for yourself, there’s something for everyone. Blog The blog is filled with product reviews from the online store, sugar-free recipes, plus beauty and wellness tips. It gives you all the information you need to look and feel great naturally. There’s also plenty of inspiration to keep you going. While Alison writes most of the blogs herself, there’s a selection of expert contributors who give their insight into the health, wellbeing and beauty industries. It’s definitely worth the read. Industry directory The online directory is filled with businesses from the worlds of health, beauty, wellbeing and lifestyle. Relauncher’s directory covers high quality businesses and services that have very similar beliefs to Relauncher. The directory is constantly growing and evolving, so make sure you have a look and see what these likeminded businesses have to offer. Workshops After spending all her time behind a computer, Alison wanted to get out and about and meet her customers and readers. This desire led to the Relauncher workshops, where Alison collaborates with different experts to host classes with topics that range from raw food, to naturopathy, to nutrition. The workshops are dedicated to providing you with the information and inspiration needed to become the best version of yourself you can possibly be. Networking events Have you ever had the opportunity to be in a room filled with likeminded people ranging from health lovers, to bloggers, to business owners? Well, Relauncher hosts networking events that give you the opportunity to be surrounded some of the most inspiring and enlightened souls you could come across. It’s networking with a difference, and it gives you the opportunity to meet like-minded friends and swap your stories and services. www.relauncher.com.au
Upcoming Events Healthy Habits: Cleansing Luncheon and Workshop Vaucluse, Sydney: Saturday, September 7, 1-3pm Wellness School: Sleep, Stress, Snack Woollahra Sydney: Sunday, October 20, 2.30-4.30pm Brisbane and Melbourne events TBA so keep your eye on the website!
raw jaffa CAKE
raw lime cheeseCAKE
raw pecan CAKE
chocolate nut cake
y u m . | RELAU n CHER
Raw Pecan Pie
Raw JAFFA CAKE
I love pecans and pecan pie! This is a raw healthy pecan pie recipe, which has become very popular amongst the clean eating community. If you love pecan pie, raw food and healthy alternatives you’ve found your recipe.
Just say mmmmmm.... Free of guilt, dairy, wheat, gluten and sugar. Filled with pleasure for you and your friends.
Base
2 cups activated almonds (soak almonds in water overnight)
1 cup walnuts
Crust
¾ cup dates
8 dates
½ cup Loving Earth organic cacao powder
1 cup coconut 1
/3 cup melted coconut oil
Filling
2 tablespoons date water
2 cups activated cashews
gluten-free toast to serve
8 dates ¾ cup Loving Earth organic cacao powder
Topping
1 1/3 cup coconut cream
1 cup pecan nuts
zest from 1 orange
2 tablespoons vanilla essence
¾ cup of freshly squeezed orange juice
1 cup dates
Pinch of himalayan salt
1 teaspoon nutmeg 1 tablespoon cacao nibs Soak the dates in boiling water for 5 mins. Discard the water. Place all ingredients in the blender (except the cacao nibs). Once well mixed in the blender, add the nibs and fold through. Spread on top of the base. Place in the freezer for approx 4 hrs to set. You can keep this recipe in the freezer and use when required. I used nuts which had been soaked in water for 24 hrs, then drained. This is up to you and whether you want to activate them or not. gluten free
vegan
SOY free
SUGAR free
Preservative
free
dairy free
{ Crust } Place all the ingredients in a powerful blender and chop until the mixture is fine. Press into a lined cake tin and place in the freezer for a few hours (or even overnight if you have the time although this is not essential) { Filling } Grate the orange zest. Squeeze the orange juice. Place the dates and nuts into the blender and chop until the consistency is fine. Add the remaining ingredients and mix until the filling is well combined and quite a thick texture. When you are ready to serve, just place the topping on top of the crust. You can place this in the fridge or serve instantly, the choice is yours. Because the topping is very thick, it doesn’t require a setting time. Serve with berries, coconut or whatever you choose. gluten free
vegan
SOY free
SUGAR free
Preservative
free
dairy free
y u m . | RELAUCHER
Chocolate Nut Cake
Raw Lime Cheesecake
No introduction needed for this. It’s so yum that it’s hard to stop at one piece. Go for it! Oh, and did I mention there is no added sugar - ideal for those quitting sugar and wanting to watch their waistlines.
I love cheesecake, especially when it’s guilt-free. I’ve always had a sweet tooth, but over the last two years, I adopted the sugar-free way of life and have never looked back. All you need are the ingredients and a great blender.
½ cup dates
Crust
1 cup activated walnuts (or nuts of your choice)
2 cups mixed nuts (I activate mine the night prior. )
1
/3 cup organic Coconut Magic coconut oil (melted)
I use almonds, cashews, brazil and walnuts)
¼ cup desiccated coconut
150g shredded coconut 60g coconut oil
Topping
2 tablespoons filtered water
7 dates 2 ½ tablespoons peanut butter (I buy this from the health food aisle in the supermarket as it has less sugar)
TOPPING
3 tablespoons coconut milk
1 cup cashew nuts
1 tablespoons vanilla paste ¼ cup organic Coconut Magic coconut oil (melted) 4 tablespoons boiled water
Place on top of the base, then scatter coconut on top - and whatever else you choose. Put back in the fridge for 1-2 hours before serving. SOY free
SUGAR free
2 teaspoon vanilla 6 dates 180g Greek yoghurt
Place all ingredients in the blender and mix until it’s a chocolatey consistency. If it’s too dry, add a tablespoon or so extra of hot water.
vegan
½ cup coconut cream 2 ½ tablespoons coconut oil
4 tablespoons Loving Earth cacao powder
gluten free
Juice and zest of 1 lime
Preservative
free
dairy free
{ Crust } Place all ingredients in the blender and whizz until finely chopped. Depending on the power of your blender, you may need to start with the nuts first. Once chopped well, then add the other ingredients. Press into a lined baking tin, then place in the freezer while you make the topping. { Topping } Zest the lime. Place cashew nuts, dates and coconut cream in the blender and whizz until finely chopped. Add the remaining ingredients into the blender and whizz until smooth. Spread the mixture on top of the crust and return to the freezer for about 4 hours. gluten free
vegan
SOY free
SUGAR free
Preservative
free
yum. | books
healthy reading material {
GLUTEN-FREE BOOKWORMS UNITE!
}
50 Foods That Will Change Your Life
Emma Sutherland and Michelle Thrift From increasing your vitality and boosting your brainpower to losing weight and preventing disease – these 50 familiar ingredients have a whole range of positive effects on women’s health. They taste pretty great, too. With comprehensive information on the nutrients, vitamins, minerals and all the other good stuff, along with more than 250 ways to get
Editor’s pick
the ingredients into your everyday diet – from handy tips to easy recipes – you have everything you need to make the right food choices for you. $35 supeRgrains Chrissy Freer Discover how delicious nutritious eating can be with 100 flavorful recipes for breakfast, lunch, dinner and dessert, featuring 12 different grains (and six of them are gluten-free). Add these nutrient-packed superfoods to your diet and you’ll be cooking meals that are high in health benefits and low in calorie count. Supergrains gives you the nutritional statistics for each grain, and invaluable tips on what they are best used for and how to cook them. $19.98 The RPAH Elimination Diet Handbook Royal Prince Alfred Hospital Allergy Unit This handbook is intended to be used for the investigation and management of people with suspected food intolerance. However, dietary elimination and challenge testing is a complex process which should be done under medical and dietetic supervision. Chapters include: Elimination diet - A step-by-step guide, food charts and shopping guide, glutenfree foods, gluten-containing foods, dairy foods, soy, good nutrition, menu planning, nutritional supplements, toiletries and personal care products, medications, personal and home environment. $22, plus postage
the family friendly gluten-free cookbook Sarah King, Devin Hart It needn’t be a challenge to create delicious gluten-free food the whole family will enjoy. Prepared especially for families requiring a gluten-free diet, all the recipes are recognisable family favourites. You will also find choices for lunchboxes and snacks, kid’s parties and seasonal celebrations. $39.99
cooking with quinoa - the supergrain Rena Patten Quinoa (pronounced keen-wah) is a grain, but not just any grain. It is considered to be almost a complete food. It is very high in protein, full of vitamins, gluten- and wheat-free, cholesterol-free and usually organic. Quinoa contains more protein than any other grain. The quality of this protein has been likened by the World Health Organization as being closest to milk. Quinoa is also a very good source of manganese, magnesium, potassium, phosphorous, copper, zinc, Vitamins E and B6, riboflavin, niacin and thiamine. It has more calcium than cow’s milk, is an excellent antioxidant, is rich in dietary fibre and has more iron than any grain. It also has the highest content of unsaturated fats and a lower ratio of carbohydrates than any other grain plus a low Glycemic Index level. $29.95
Gluten-Free Cooking Sue Shepherd This title has won the prestigious Gourmand Cookbook Award for “Best Health and Nutrition Cookbook” in Australia so you know it’s got to be good. Dr Sue Shepherd’s cookbook caters not only for gluten free, but all the conditions including wheat intolerance, irritable bowel syndrome, fructose malabsorption, lactose intolerance. $35
125 gluten-free vegetarian recipes
Carol Fenster This cookbook offers mouthwatering vegetarian recipes for gluten-free eaters. In 125 Vegetarian Gluten-Free Recipes, Carol creates quick-and-easy vegetarian recipes that are sensational and healthful. From snacks and appetizers like Baked Kale Chips, to filling dinners like Chili Cornbread Casserole and Eggplant Parmesan Stacks, to decadent desserts like All-American Cherry Pie and Chocolate Brownies, 125 Vegetarian Gluten-Free Recipes is the perfect addition to any gluten-free kitchen. $24.95
yum. | FYI
for your information {
h e r e a r e s o m e o f t h e y u m . t e a m ’ s f av o u r i t e w e b s i t e s , apps and blogs to give you even more useful info
}
gluten-free websites Gluten-Free-Girl (and the Chef) www.glutenfreegirl.com This website follows Shauna Ahern’s journey after being diagnosed with coeliac disease. A self-confessed food lover, she creates beautiful recipes (along with her husband – he’s the chef) that are entirely gluten-free, then shares them with her readers. Friendly, conversational, funny and informative, the Gluten-Free-Girl has a story for you. Coeliac Australia www.coeliac.org.au The official website supporting those with coeliac disease, Coeliac Australia has a wide range of services on their site including gluten-free restaurant locators, recipes and resources for individuals and health professionals. They work to increase awareness of CD, gluten intolerance and dermatitis herpetiformis, and undertake research to make life easier for those with gluten intolerances. Absolutely Gluten-Free www.absolutelyglutenfree.com.au Based in Victoria, Absolutely Gluten-Free’s online shop is a lifesaver for those who can’t find gluten-free food near their location. There’s over 1500 gluten-free products to choose from and over 700 fructose-free products, so you’re spoiled for choice. Absolutely Gluten-Free delivers all food to metropolitan Melbourne, and other non-perishables throughout Victoria and interstate. be gluten Free www.glutenfreezone.net.au Are you sick of being confused about what is making you feel unwell? Even though you’re pretty sure you’ve cut gluten right out, you still don’t feel quite right? Trust us when we say you are not alone. Be Gluten Free is owned by Bridget Pennington, one of many generations of coeliacs and she is raising a daughter who requires a totally gluten-free world. Bridget lives and breathes gluten-free. No exaggeration! Thank Heavens www.thankheavens.com.au Kristine’s goal? To make the world more gluten-friendly. Through her recipes and reviews, she’s doing just that. She describes her recipes as “flavourful, healthy and manageable”, and promises to help her readers manage the uncertain start to their gluten-free journey.
yum. | FYI
gluten-free apps Gluten-Free Eating Directory 1.0.3 Price: Free Looking for businesses that’ll make eating out a breeze? Gluten-Free Eating Directory 1.0.3 shows which restaurants, cafés and shops offer gluten-free options. Search for your favourite eateries or check out which restaurants are near you. Available on the iTunes App Store or Android Market. FoodSwitch Price: Free FoodSwitch helps users make healthier food choices by showing just what’s in the food you eat. Not only that, they’ve recently added a new GlutenSwitch feature. Through scanning the barcode on everyday food items, the app will let you know whether it contains gluten. It also tells if there are gluten-free alternatives available. Available on the iTunes App Store or Google Play Coeliac Society of Australia Ingredients List Price: $9.49 Developed just for the Australian and New Zealand market, Coeliac Australia’s Ingredients List app lists more than 800 ingredients, each with information about how suitable they are for your gluten-free diet. With food changing constantly, it’s important to become ingredient-aware – exactly what this app teaches you to do. Available on the iTunes App Store Snacks Gluten-Free Price: $9.49 Another one for all you foodies out there, this recipe app lets you scroll through a huge variety of delicious gluten-free snacks. Both sweet and savoury snacks are in the app (including a chocolate espresso power bar), with each recipe offering a description, ingredients list and detailed method. Available on the iTunes App Store
gluten-free blogs Gluten-Free Goddess www.glutenfreegoddess.blogspot.com.au Focusing on creating original gluten-free recipes, Karina Allrich (aka the Gluten-Free Goddess) shows her delicious and creative food on her blog that’s been recommended across the globe. She also includes baking substitutions, gluten-free baking tips, and advice on how to do gluten-free on a budget.
The Lowflying Duck www.thelowflyingduck.com.au Following Vanessa Rowe’s experiences in being diagnosed with coeliac disease, The Low Flying Duck brings together yummy recipes, restaurant reviews, and other gluten-free gems designed just for Australian gluten-intolerant readers. Vanessa’s recipes are healthy and family-friendly, and her blog posts are humorous and warm. Gluten-Free on a Shoestring www.glutenfreeonashoestring.com If you’ve been worried about those exxy price tags on gluten-free food, this one’s for you. Gluten-Free on a Shoestring’s recipes help make your gluten-free lifestyle affordable and scrumptious. Nicole Hunn cooks for three kids and makes sure her food isn’t ‘good for gluten-free’, but ‘good’. She also offers useful advice for anyone wading through the maze of food labelling. Ditch the Wheat www.ditchthewheat.com Just looking at the pictures on this website’s enough to get you drooling! Carol’s weekly recipes are low-carb, gluten-free, dairy-free and (best of all) 100 per cent healthy. After being diagnosed with Meniere’s disease and having to relearn how to cook and bake, Carol wants to pass all she’s learned onto her readers to make the journey easier for them as well.
yum. | the healthy chef
keep it fresh, keep it simple {
TERESA CUTTER’S MOTTO TO ‘KEEP IT FRESH AND SIMPLE’ M E A N S C O O K I N G F O R H E A LT H A S W E L L A S TA S T E Interview Belinda Glindemann
Teresa Cutter is a leading Australian authority on healthy cooking, just as her business name and alter ego, The Healthy Chef, suggests. She spoke to yum. about growing up in a Polish home, Richard Simmons, her love of submission wrestling (seriously!) and everything in between. Can you tell us about your earliest memories of cooking and your inspiration? My great aunt was my inspiration in healthy cooking and living healthy – I was fortunate to spend a lot of time with her and uncle when I was growing up. They had their own vegie garden and used to cook everything from scratch. They were fit and healthy, very liberating and supported everything I wanted to do. They encouraged me to play sport and bought me my first bike. Mum’s kitchen was a little different – she worked very hard and had two jobs to support my sister and I through school. Her food was quite rich with lots of saturated fats and often we had takeaway foods. Mum didn’t really love cooking. I think that many of us are so busy with work, career and family that we have lost the ability to cook and prepare meals at home. We think healthy food takes more time, but it actually doesn’t. It all comes down to good strategic planning, choosing the right ingredients and keeping it simple. Your family is Polish — what influence, if any, does that heritage have on your cooking today? I’ve been inspired greatly by the Polish recipes my great aunt used to create, and try to recreate them for the recipes in my books and on my website. Take us back to the beginning of you ‘getting healthy’. At the age of nine, I realised I was overweight. A group of high school students did a survey by recording the weight and height of our class. I was shocked to discover that I was the heaviest
}
yum. | the healthy chef
in the class – about 10-15kg more than any of my classmates. I remember that day as if it were yesterday. At home, we always had extra large portions and second helpings coated with lots of butter. Lots of fried food too! If I ate all my food, my Mum would fill my plate up again. I was always sick – in and out of hospital, my immune system suffered. I had to do something, I had to take control of my health. My parents would call it being rebellious. I would call it saving my life! I never exercised. I was always the last person to be picked for sports at school. I was clumsy and always falling over and grazing my hands and knees. And after that time in your life? Determination and persistence are two of my traits so once I decide to do something I will continue to do it until I achieve it. The very next day I remember asking Mum to buy more fruits and vegetables. I started to halve all the food portions mum gave me. I’m not sure how I knew what to do at such a young age, maybe it was all the TV, but I somehow knew what I had to do. It wasn’t an easy task. And it didn’t happen overnight. I would get Mum to buy healthier cereal like rolled oats for breakfast. I remember refusing to eat deep-fried foods, which forced Mum into practising healthier cooking methods with our meals. Instead of catching the school bus, I began to walk to school. It was only a 15-minute walk though my little country town and quite pleasant. From then on, I’d walk straight past the deli after school instead of popping in and buying bagfuls of mixed lollies or icecreams, like I used to do each day. I remember watching shows like The Richard Simmons Show on school holidays and joining in with the exercises at home. It was my favourite show. I also experimented with the healthy recipes they made on the show. I made my first egg white omelette and remember showing Mum that if you drain the juices from a roast chook and
yum. | the healthy chef
put them in the refrigerator, you’d be able to skim off all the excess saturated fat and make a delicious gravy just by thickening the juices with a little cornflour. Without realising it, I had lost all the excess fat within a year and I felt great! I felt fit and healthy for the first time. I could move around freely and not puff and pant. I was eating healthy and exercising regularly and as a result was so happy and full of energy. Also I noticed I wasn’t falling over anymore when I ran. My coordination had improved. I was a lot calmer and felt in control. Even my grades improved at school. When you left high school, what were your earliest plans for your career? Did you study at university? Get an apprenticeship in a kitchen? Tell us more. After completing Year 12, I began my hospitality career working with executive chef Neil Jackson at the five-star Lord Forrest Hotel in my hometown of Bunbury, Western Australia. I was a second-year apprentice when I had the opportunity to work with executive chefs Chris Taylor and Bert Lozy at Observation City Resort Hotel in Perth. I very quickly worked through the ranks, which led me to becoming assistant pastry chef of the hotel. I also won gold and bronze medals in the prestigious cooking competition, Salon Culinaire. All this time I kept up with my fitness training at the gym and I also received my qualifications as a certified fitness trainer then studied nutrition at Deakin University. Six years after qualifying as a chef I left my position at the hotel to focus on working in the health and fitness industry. This gave me the time and opportunity to develop my recipes and menus to give out to my clients as well as develop healthy recipes and conduct healthy cooking classes for companies such as Blackmores, Clinique and Nivea, as well as develop recipes for my range of cookbooks and the magazines I wrote for. Like most chefs I wanted to have my own restaurant, so I opened a wholesome and mostly organic cafe in Avalon on the northern beaches of Sydney called ‘The Healthy Chef’. It was awesome and I loved being able to test all my recipes out on the regular customers. The cafe was a huge success, but I needed my food to reach a wider population if I was going to make a difference and reach people just like how Richard Simmons had done for me when I was young. After about five years I sold my share of the cafe to focus on my own healthy food range. In November 2012, I launched my Healthy Chef Functional Food Range. All our products are made from wholefoods and free from chemicals, artificial sweeteners and fillers. Our WPI and Organic Pea Protein are the first of their kind in Australia and we have lots more products on the way. What is it about cooking that you love? I cook every day and I love sharing my recipes with everybody on my website. If I can help people become healthier cooks, then that’s just awesome.
yum. | the healthy chef
Do you have any food intolerances/allergies etc? My constitution and digestive system is quite sensitive so I feel better on a grain- and dairy-free diet. I’m not coeliac, but feel less bloated and more energized when I don’t eat gluten. I focus on fresh vegetables, fruits, greens, nuts, seeds and lean protein. What’s your favourite breakfast dish? Lunch? Dinner? For breakfast I love my smoothies. I combine frozen berries, coconut water or cashew milk with Healthy Chef Protein and Organic Superfood as well as some chia and probiotics for healthy digestion. It basically has everything you need to help repair and energize the body. Lunch is always a salad and some protein like smashed organic eggs. Leafy greens are the perfect fuel to help stimulate peristalsis in the gut. My kale salad or superfood tabouli are awesome lunchtime staples. This is my main meal of the day. Dinner is often light but mostly focuses on plant-based foods. It’s normally something I’ve cooked for my blog, then hubby and I sit down and enjoy it afterwards. My favourite foods are leafy greens and green vegetables, organic eggs, banana, apples, berries, pineapple, nuts and chocolate. I love chocolate but I control my portions. Which of the variety of amazing sports you’re involved in is your favourite? And how does someone like you get involved in submission wrestling and/or body shaping — amazing?! I love cycling, walking and MMA (mixed martial arts). The cycling was inspired by my grandparents and martial arts by my husband. I took up martial arts for self defense and submission wrestling basically was part of its evolution and it’s awesome! I am kinder to myself these days due to injury (as I was rather competitive) so I don’t take things as hard or serious as I used to. Fitness figure/ body shaping was a big part of most of my 20s. I loved it and it helped me become a better personal trainer and chef. It made me have a better understanding on how diet and exercise can shape your body to however you want it to be. Tell us about Teresa Cutter at home? I’m based in Sydney at Surry Hills. I’ve been married to my husband, Paul, for 25 years. He’s my soul mate and guardian angel. Paul and I train together so we love to go for long walks or go to the movies. I also love to bake and experiment with recipes. Hubby is a cinematographer so I also get him to take all the lovely pics for my recipes. Where do you like to holiday? Kamalaya in Koh Samui, Thailand, is our favourite holiday destination. We go there once a year to focus on our health and reset for the year ahead. They also have kickboxing, so my husband Paul is in heaven. I spend most my time having the most awesome Auyrvedic massages, doing yoga or sipping fresh coconuts by the pool. What’s something that nobody really knows about you? Geez! That’s a difficult question! I suppose I can be a little blunt and straight to the point when I’m dealing with people. I tend to tell it how it is.
yum. | the healthy chef
green pea fritters {
I ngredients
}
300g (10½ oz) green peas (if using frozen, make sure to defrost first) 2 tablespoons fresh chopped parsley 2 organic/free range eggs zest of 1 lemon 150g (5¼ oz) good quality ricotta 1 ½ tablespoons coconut flour (see notes) Pinch of sea salt and pepper
{ REMEMBER } It’s important to cook them over a low, gentle heat on each side until golden and cooked through. Serve with a squeeze of lemon and enjoy. You can also accompany with leafy greens or steamed vegetables and drizzle with cold pressed olive oil and lemon.
Smash the green peas roughly either by hand or by using a blender or food processor. Make sure to keep it chunky as this is not a puree. Combine the smashed peas into a bowl with parsley, egg, lemon zest and coconut flour. The coconut flour will thicken the mix and allow it to hold its shape when cooking. Season with salt and pepper and taste to check.
+ Makes 6 + { NOTES } Coconut flour is available from most health food stores. It can also be replaced with other gluten-free flours such as almond meal or brown rice flour. Quantities of almond meal or rice flour will need to be doubled – just enough so that the fritter will hold its shape when cooked.
Add the ricotta last, smashing it through the pea fritter batter – make sure to leave nice chunky bits of ricotta through the mix. Heat a pan over a low heat with a little olive oil. Cook spoonfuls of pea fritter mixture - as much as you would pikelets or small pancakes. You should get about six green pea fritters.
gluten free
For dairy-free fritters – omit the ricotta all together.
SOY free
SUGAR free
yum. | the healthy chef
One Bowl Chocolate Cake {
I ngredients
}
3 cups (300g/10½ oz) almond meal ½ cup (60g/2oz) good quality unsweetened cacao powder 2 teaspoons gluten-free baking powder 4 free-range or organic eggs 2 teaspoons vanilla extract or paste 125ml (½ cup/4½ fl oz) melted butter or your choice of macadamia nut oil or cold pressed coconut oil 125ml (½ cup/4½ fl oz) your choice of milk (dairy, nut, seed, rice) ½ cup (125g/4 ½ oz) coconut sugar or 4 tablespoons manuka honey or rice malt syrup
Preheat oven to 150°C (300°F) for fan forced or 170°C (325°F) for non fan forced ovens. Combine almond meal, cacao, coconut sugar and baking powder.
Bake for 40 mins or until just cooked through. It’s OK if the inside is a little moist when you remove the cake as it will create a lovely moist texture inside.
Add the eggs, melted butter and milk then mix well to form a smooth batter.
Serve alone or topped with ganache, chocolate mousse or smashed raspberry sauce.
Spoon into a 20cm/8 inch round baking tin that you have lined with baking paper to prevent sticking.
+ Serves 20 +
gluten free
SOY free
SUGAR free
yum. | the healthy chef
Strawberry Crumble {
I ngredients
}
Crumble 40g almonds 40g pistachio nuts ½ teaspoon ground cinnamon 5 fresh pitted medjool dates 500g strawberries ¼ teaspoon vanilla bean paste
Combine almonds, pistachios, cinnamon and three dates in a food processor. Process until you have a crumble-like consistency. If you don’t have a food processor you can chop finely by hand. Blend 250g of strawberries with the other two fresh dates and vanilla until smooth.
gluten free
vegan
Cut the other 250g of strawberries into quarters. Combine the quartered strawberries with the blended puree. Divide into serving bowls. Top strawberries with the crumble. Serve and enjoy. + Serves 4 +
SOY free
SUGAR free
yum. | the healthy chef
Green Pea and Spinach Risotto {
I ngredients
}
1 onion, finely diced 60g (2 oz/ ¼ cup) raw carnaroli rice 500ml ( 2 cups/17 ½ fl oz) good quality vegetable or chicken stock – hot 250g (9 oz) green peas 2 large handfuls baby spinach leaves Black pepper to taste Parmesan and fresh chopped parsley to serve
Sauté onion in 2 teaspoons olive oil over a medium heat until soft.
Combine the green pea and spinach puree along with the whole green peas to the risotto and stir through.
Add the rice and stir through for 1 min. Add 1 cup of stock and stir through the rice then continue stirring until the rice has absorbed some of the stock and thickened. Add 1 more cup of stock and simmer – stirring over a medium/low heat until the rice is tender but not soft. Blanch the peas for 1 min in boiling water then drain. Add half the peas into a high performance blender or food processor and puree with the spinach until smooth.
gluten free
vegan
Heat through for 3 mins or until the risotto is thick and creamy. Your risotto should be lovely and soupy, not too thick. Season with black pepper and add a little grated parmesan to stir through the dish. Serve on shallow plates. Top with extra grated parmesan and chopped parsley. + Serves 2 +
SOY free
SUGAR free
juices and smoothies Words Teresa Cutter
yum. | the healthy chef
When I’m feeling run down my first plan of attack starts in the kitchen. I start to juice and blend fresh fruits, vegetables and herbs that provide me with a concentrated source of nutrients that the body easily absorbs. I love making my simple immune boosting green smoothie on a daily basis and alter the ingredients depending on what I feel like and what’s in season. Citrus such as orange, lemon, pink grapefruit and lime are a great base then you can top it off with leafy green vegetables and any boosters such as ginger, turmeric, manuka honey, Healthy Chef Organic Superfood boosters and probiotics such as kefir. Coconut water or the addition of some pinepple is also lovely if you want your smoothie a little on the sweeter side.
Immune Boosting Green Smoothie {
I ngredients
}
2 whole oranges 1 whole lime ½ whole lemon 1 large handful baby spinach leaves or your choice of greens small sprig parsley 1 ½ - 2 cups water depending on your desired consistency
Peel oranges, lime and lemon. Combine in a blender with baby spinach, parsley and water. Blend for a few seconds until smooth. Enjoy and allow your body to be nourished.
{ juice boosters
}
Pineapple - High Vitamin C . Contains bromelain that aids digestion and has anti-inflammatory properties. Manuka Honey - Antibacterial to help fight virus and bacteria. Ginger - Anti-inflammatory and helps promote gastric motility. Turmeric - Natural antiviral with potent anti-inflammatory properties. High in curcumin which is a powerful antioxidant. Fermented Foods - This may include kefir (water, coconut or dairy versions), yoghurt, kombucha or a probiotic supplement. Superfood Supplements - Healthy Chef’s natural proteins or Organic Superfood boosters to support healthy immune function. Pumpkin seed - Add 1 teaspoon to your smoothie before blending or use ¼ cup pumpkin seed milk to replace some of the water in the recipe. It’s high in zinc for optimum immune function.
yum. | the healthy chef
I basically designed this recipe for myself to enjoy as a nourishing quick breakfast if I’m pushed for time. It makes me feel full and energised all morning. I love making up my own healthy meal replacement shakes as I know exactly what’s in them and what I’m putting into my body. Most store-bought shakes include fillers such as dextrins, milk solids and dry milk powders, vegetable gums, hydrogenated vegetable oils, gluten and artificial sweeteners that can often cause gastrointestinal disturbances and bloating, so it just makes sense to keep it real and made from pure and natural wholefoods.
Superfood Smoothie {
I ngredients
}
1 cup (150g) blueberries 1 cup (250ml) coconut water or your choice of water, milk etc 2 tablespoons Healthy Chef Pure Protein 1 tablespoon Healthy Chef Organic Superfood 1 teaspoon chia seeds 1 tablespoon goji berries ½ teaspoon probiotic powder ice to blend – optional
Combine berries, coconut water, protein powder, Organic Superfood, chia seed, goji berry, probiotics and ice (if using) in a high performance blender. Blend until smooth and creamy. Enjoy for breakfast or as a healthy snack.
yum. | the healthy chef
f you want super power packed nutrition – then you need to try my chocolate smoothie. This makes a delicious healthy snack or light meal that’s perfect when you want to indulge in a little chocolate therapy. The addition of frozen chopped banana makes it smooth and creamy and I sometimes throw in other fruits that compliment and add extra nutrition such as frozen berries.
Chocolate Power Smoothie {
I ngredients
}
1 ripe banana, chopped ½ cup frozen strawberries 2 tablespoons Healthy Chef pure protein 1 tablespoon maca powder 250 ml coconut water or your choice of milk (almond, macadamia, cashew nut, pumpkin seed, rice, organic dairy) 1 teaspoon raw cacao powder 1 teaspoon chia seed ½ cup ice (optional)
Combine all the ingredients into a good high speed blender. Blend all the ingredients and enjoy immediately.
yum. | the healthy chef
Smoothies make a terrific quick breakfast or meal replacement any time of day. This is one of my favorite breakfast smoothies. It contains antioxidants and protein to nourish and support your immune system as well as keep you full all morning.
Strawberries and Cream smoothie {
I ngredients
}
150g strawberries, frozen 250ml (1 cup) coconut water 2 tablespoons Healthy Chef Pure Native WPI or Organic Pea Protein Combine all the ingredients in a blender. Blend until smooth smooth and creamy.
{ smoothie boosters
}
OMEGA 3 - Essential in your diet and will support your health in every way such as reduce inflammation, nourish the brain, help with fat loss and protect the heart. Add 1 teaspoon flaxseed, chia, walnut or their oils into any smoothie. HEALTHY CHEF ORGANIC SUPERFOODS - Loaded with antioxidants to nourish your body with vitality. Provides a nutritional boost to support your healthy diet. Add one teaspoon of Healthy Chef Organic Superfood Antioxidant to your next smoothie and feel energised. PROBIOTICS - Good bacteria that help protect our immune and digestive system. Fermented foods such as natural yoghurt and keifir are a great addition to smoothies and you can also add a concentrated powder available from health food stores. PROTEIN - Healthy Chef Pure Native Whey and Organic Pea Protein is a great addition to any smoothie. They contain all the essential amino acids needed to repair and support a healthy body. Add 2 tablespoons into any smoothie. BERRIES - Low in calories and high in antioxidants. A study published in the British Journal of Nutrition found that adding strawberries to meals slowed the insulin responses by delaying the absorption of sugars in the digestive tract. Insulin is an anabolic hormone that increases storage of fat, protein and glucose. Its main effect in regard to fat is to block lipolysis (oxidation of fat). Throw frozen or fresh berries into any smoothie. CINNAMON - As little as ¼ – ½ teaspoon of cinnamon added to smoothies can help stabilize blood sugar levels and improve insulin sensitivity.
yum. | Melinda’s gluten free
scoring brownie points {
C hoc b r ow n ies p u t M e l i n d a T r em b ath o n the
g l u te n - f r ee map . b u si n ess p r owess k eeps he r the r e Words Natasha Pavez Main photo Naomi V Photography
For some people, hearing the words ‘gluten-free’ brings up images of rubbery, unappealing food that you really don’t want to be eating. Or that same orange and poppyseed muffin day after day because there is absolutely nothing else you can eat at your fave café. Completely not fun. Thanks to people like Melinda Trembath though – founder of Melinda’s Gluten Free Goodies – this is all a thing of the past. If you’ve not heard of Melinda’s Gluten Free Goodies, you’re missing out. The business started in early 2005, with Melinda initially selling finished cakes to gourmet cafés around South-East Queensland. Three years later, Melinda approached Woolworths with three products to replace its then somewhat unappealing gluten-free options. Woolworths, understandably, was ecstatic, and Melinda’s Gluten Free Goodies began to grow. Through the wide range of savoury and sweet treats, the company’s changing everything about gluten-free food. Priding herself on being at the forefront of gluten-free food in Australia, Melinda’s always developing food that’s not already available in the gluten-free market. The company sells product in all sizes – from small retail mixes (the kind you’ll find at your local supermarket) to bulk foodservice sizes which are sold everywhere from hospitals to bakeries. Her heavenly glutenfree choc-fudge brownie, the first to be released in Australia, is a favourite with all. “Chocolate brownies keep me in business!” Melinda laughs. Melinda’s Gluten Free Goodies has managed to develop a wide range that is devoured by everyone, not only those with gluten intolerances. Her gingerbread loaf was the first to be released in Australia (and not just in the gluten-free market), and has quickly become one of the most popular items in Melinda’s repertoire. Melinda’s cake mixes and water crackers are made from the highest quality ingredients possible. Every ingredient is lab-tested to ensure it is truly gluten-free and uses real fruit
}
yum. | Melinda’s gluten free
and spices. In every box of Lemon Curd Delights is a sachet of real lemon curd (prepared just for Melinda) and all the chocolate is dairy-free. Melinda’s aim is to produce high-quality, unique and different products, and it’s clear that she does exactly that – after all, she exports her products to five other countries in addition to supplying supermarkets, specialty stores and online stores. So, who is Melinda Trembath? Melinda’s been a diagnosed coeliac for 18 years – something she wants to stress is different to being gluten intolerant. For her, it’s not a case of picking and choosing if she can eat gluten. Every time she does, it causes her body damage. Luckily, Melinda’s mother (who’s gluten intolerant) is an excellent cook, so she was handy to have around when it came time to tweak standard recipes into gluten-free masterpieces that tasted incredible as well. Living in a country town, with the nearest major centre more than two hours away, made it even harder to find suitable food, so Melinda and her mother became pretty adept at creating food
they could both eat. When Melinda left home for university to study a sports nutrition degree, she took the foodie knowledge her mum had given her to make sure she continued to eat delicious gluten-free meals. “I was well-known at uni for my dinner parties!” she says. Melinda believes she was always meant to go down the path of creating food for others. “I’d cooked from a young age,” she says. “The nutrition degree just kind of backed up my interest.” Not only has Melinda been building a business, she’s also mum to three children. Ensuring her kids eat healthily while also maintaining her own glutenfree diet is pretty important, and Melinda says her household leads a mainly gluten-free diet. As Melinda’s husband isn’t gluten intolerant, he eats his own white bread (the kids know the difference between Mummy’s bread and Daddy’s bread!), so Melinda’s also got to be cautious about contamination issues. For others in a similar situation, Melinda has some advice, starting with making sure your kids are tested for coeliac disease.
yum. | Melinda’s gluten free
Pictured above and left are some of the delicious and delightful products from Melinda’s Gluten Free Goodies range.
“If you gene test your kids, you’ll know whether or not they’re going to be susceptible to having coeliac disease outside of testing them outright,” she says. “If you’ve got a diagnosis in the family, it’s always a good idea to test everybody because it is passed along.” And Melinda recommends getting regular tests, especially those following a gluten-free diet. “They could become coeliac and not know it because they don’t eat gluten.” To make sure her gluten-free foods aren’t mixed up with those glutinous products in her house, Melinda makes sure to store her things in a different area. She also recommends using products such as toaster sleeves to lessen the risk of contamination. “There are a few little things that you’ve got to watch for around the house if you’re the only gluten-free person living there. You’ve got to make sure your food’s still protected.”
So what does Melinda have on the drawing board for her business? Plenty. Melinda has plans to release two new fructose-free cake mixes that she believes will be the healthiest products in the health food section. Made from real raspberries, blueberries and lemons, they use pure glucose and stevia sweetener. She’s also got a couple of finished products up her sleeve, but these are currently being kept under wraps. If you’re looking to try some of Melinda’s Gluten Free Goodies, you can find them at your local supermarkets or online (stockists are listed on her website). Melinda will also be at the upcoming gluten-free expos in Melbourne and Sydney so, dear readers, make sure you get along and try some of her goodies including those famous chocolate fudge brownies. We’re sure you’ll be back for seconds. And thirds. www.melindasgfg.com
y u m . | s u e s h e p HE r d
walk the talk { s u e s h e p h e r d i s p r o u d t o s ay s h e ’ s b i g i n t h e w o r l d o f b ow e l s a n d a s a c o e l i a c h e r s e l f, i s r e a l ly wa l k i n g t h e ta l k } Words Natasha Pavez
If there’s anyone to trust when it comes to gluten intolerances, it’s Sue Shepherd. Not only is she a coeliac, she’s a practising dietician and nutritionist who’s widely regarded as one of the world’s leading experts about the disease. She lives and breathes gluten-free cooking, in her personal and professional life. Sue, pictured above, was already studying to become a dietician when she found out she was coeliac, and she knows that she’d be down a completely different career path if it weren’t for the diagnosis.
“I love the human body. I think it’s fascinating,” she says. “I also love food, flavours, tastes, being creative with food – being a dietician was the perfect job, because if combined both my passions.” Originally, she planned to be a sports dietician, dreaming of being the Australian cricket team’s dietician. “My family loved cricket,” she laughs. “I used to play indoor cricket, and my summer time was spent with cricket!” During her third year of study, Sue realised she was coeliac after participating in a study at her university.
y u m . | s u e s h e p HE r d
The study looked at young females’ iron levels in their blood, comparing vegetarians with nonvegetarians. Sue, who isn’t a vegetarian, jumped at the chance. “As I was studying to be a dietician, I knew what a healthy diet was, so I assumed my iron levels would be perfect.” However, they weren’t. Sue’s iron levels were running on empty and she realised that she was also getting sicker and sicker. Her GP confirmed the low iron levels and after three months on iron tablets, her iron levels had dropped even more. “They didn’t go in the direction intended!” Cross-legged on the floor in her study, reading her new textbooks for university, Sue came across gluten intolerance and the symptoms coeliacs presented. “I was literally a textbook case!” she says. Armed with her new knowledge, Sue went and saw a gastroenterologist. She definitely was coeliac. However, she didn’t get the help she needed. Assuming she knew what to do due to her studies, the doctor left her to her own devices. A dietician she saw only told her what she couldn’t eat. Overwhelmed and depressed, Sue wasn’t sure what she could do. Eventually, she got her head around it and so came the new career goals. “I decided I was going to focus on showing everyone what they can eat, and raise awareness of people who have coeliac disease,” Sue says. Sue’s work to increase awareness of gluten intolerances and nutritious yet delicious food certainly keeps her busy. Her time is spent doing anything from lecturing at universities (she’s the senior lecturer at LaTrobe’s Department of Dietetics and Human Nutrition), to organising the biggest Gluten Free Food Expo in Australia. Sue’s particularly proud of the expo. “It was the ultimate way of showing people everything they can eat and raising awareness,” she says. “It paved the way to make space for attention on gluten-free diets.” Sue’s also a published author, having released cookbooks to help people everywhere learn to eat nutritionally while still sticking to a completely gluten-free diet. When Sue was diagnosed in
the mid-90s, she expected to be able to walk into bookstores and find cookbooks, but there were none. After going to publishers and hearing the demand for gluten-free cookbooks wasn’t high enough, Sue decided to self-publish. Since then, she’s released seven books, each selling more than 40,000 copies. “I don’t profess to be a gourmet chef,” she says. “I only wanted to write cookbooks that the family can use, books that are useful for domestic cooking and aren’t ‘fancy schmanzy’. I’m chuffed!” Sue regularly consults to food manufacturers, restaurants and other food writers (celebrity chef Tobie Puttock has Sue to thank for making three of his cookbooks what they are!). She’s also had quite a few TV appearances, including a gig as Network Ten’s resident dietician on 9am with David and Kim and hosting the world’s very first gluten-free cooking program, ‘Gluten Freedom’. She also directs her own dietitian practice, Shepherd Works. Based in Melbourne, the practice specialises in helping adults and children with special dietary needs. However, Sue and her team of 13 dietitians don’t just limit their expertise to Melbournians – they offer Skype consultations to everyone, including those overseas. “With one in 60 females diagnosed with coeliac disease, and one in 80 males, it’s important people get the knowledge they need to manage their diets.” “Knowledge is your best friend,” she explains. “The more you know about what you can eat, it lightens the burden of your diet enormously.” She advises going to an accredited dietitian to get all the facts (particularly one who specialises in intolerances, rather than relying on the internet and its wealth of misinformation) and joining coeliac societies. Sue’s absolutely excited to see how awareness of gluten-free food is increasing in leaps and bounds, and will continue to do her bit to make people aware – after all, she’s more passionate about this than anything else. “Gluten intolerances aren’t just a fad,” she says. “They’re very, very real. I want to help raise the quality of people’s lives.” www.shepherdworks.com.au
yum. | shopping list
afternoon CRAVING CRUSHERS { S N A C K F O O D N E V E R LO O K E D S O G O O D }
flavour hit Brookfarm’s Gluten Free Cranberry & Macadamia Muesli Bar is oven-baked, full of flavour and is based on their award-winning Gluten Free Macadamia Muesli which is packed full of wholegrains, delicious cranberries, nuts and seeds. It’s a muesli bar that isn’t held together with sticky processed syrups. A healthy choice. 35g each. www.BROOKFARM.com.au
in the raw Soma Bites star superfoods like goji berries and chia seeds as well as a wholesome blend of almonds, Brazil nuts, medjool dates, sesame seeds and honey to produce a tantalising taste-bud experience with truly beneficial effects for your insides. www.somaorganics.com.au
rock ’n ro
lada
Rolada is a unique product made using only the best ingredients including the finest Australian produced honey and excellent quality imported figs and walnuts. Rolada is jam-packed with rich fruits. Handmade in small batches to ensure consistency and quality, the compact rolls slice beautifully and are perfect on cheeseboards, enjoyed as a dessert or for a special afternoon tea. 150g roll, $6.50. www.justsnacks.com.au
chips ahoy High in fibre and with no added preservatives, sugar or additives, Greenday’s vacuum fried pineapple and banana chips are too good to be true. A delicious alternative to the standard potato chip. 40g, $3.10 www.greendaychips.com.au
fibre power
Pump a healthy dose of fibre into your day with Slim Secrets’ Daily Fibre Power bars. Forget dry and flavourless snacks, nibble on this snack bar to buy you time before the next meal hits the table. It gently helps to keep things moving smoothly (if you know what we mean), with loads of wholesome seeds and ingredients, including psyllium husks. www.slimsecrets.com.au
take a dip Yumi’s gluten- and dairy-free dips are very tasty and very popular and the range has positioned the company in the top three dip producers of Victoria. Benjamin (‘Yumi’) and Michael Friedman’s business came about out of their grandfather’s experience in making fish-based dips. www.yumis.com.au
eat your heart
out
Pana Chocolate is a raw, organic chocolate that is handmade in Melbourne. It contains only natural ingredients such as raw organic nuts, organic goji berries, organic coconut flakes and pure 100 per cent essential oils. www.panachocolate.com
yum. | carman’s
muesli woos the world {
twe n t y y ears o n , C ar m a n ’ s k itc h e n is
sti l l i m p ressi n g – j u st as k p ri n ce c h ar l es
}
Words Belinda Glindemann
Carolyn Creswell is an amazing person with an equally as amazing business story. It’s so good that she, and that story, feature in a brand new TV series taking everyday Aussies’ foodie ideas and putting them on supermarket shelves. The business mind behind Carman’s talks to yum. about life and her ‘real food made with real passion’. As you celebrate Carman’s 20th anniversary this year, can you takes us back to where it all began? How did you even land that part-time job, as an 18 year old, making muesli for another small business? Were you a closet muesli aficionado? As a girl, my parents worked hard for my education, but they didn’t give me any pocket money. So I always had a heap of part-time jobs. I worked behind the check out at Coles, I babysat every Saturday night and when I left school the family I babysat for asked if I would be interested in going to make muesli one day a week in their little muesli business. After six months, they told me that I was probably going to lose my little job as they were going to sell the business. Even though I was only 18, I thought “Why can’t I use my savings to try and buy my job”? It took a few months but eventually they accepted the offer and that is how Carman’s was born. When your offer to buy that business was accepted and you began on your road of self-employment, what did business success look and feel like to you? Success for me in the early days was the ability to one day be able to pay my bills on time and not have to worry about money. I lived hand to mouth for five years and I still have the payment slip from the biggest cheque I received at the time for $1097. It’s framed on the wall at Carman’s today. Receiving the cheque felt like the greatest success ever. How did the name come about? Originally I had a business partner and Carman’s was a merging of our names. She stayed in the business with me for about two years at which point I bought her share out, but we are still friends.
yum. | carman’s
At what point did you realise that your business had the potential to be BIG? I think that the day in 1997 when Coles accepted the product into 20 of their stores was probably the highlight of my career. I left their head office with tears dripping off my chin so excited about the potential of selling through one of our huge supermarket chains! Which country outside Australia was the first to enjoy Carman’s products? And how did that feel to know that your products were going out into the big, wide world? Ten years after I started (2002), Malaysia was the first country to sell Carman’s. But it’s when we were listed in a New York supermarket chain that blew me away. I went in one afternoon and made all the shelves look good and when I went back the next day, it was all sold out. That was another highlight of my career. Why was it important to you to have specifically gluten-free products in your range? It’s important to me to listen to our customers. I knew there was an opportunity to develop tasty gluten-free recipes and by creating these products, we would be taking the hard work out of finding healthy and sustaining breakfast and snack solutions. After 20 years, what parts of the business still excite you? I’m still very hands-on in the business and I’m really passionate about export, new products and marketing. Which are your favourite Carman’s products and why? I love our gluten-free Almond, Hazelnut and Vanilla Roasted Nut Bars. They’re great to have in the handbag not just for myself but when someone else says they’re hungry, I can whip out a bar and know that most people won’t have any dietary issues eating the bars. I recently had the honour of meeting His Royal Highness the Prince of Wales. HRH shook my hand and asked what I did and rather than tell him, I pulled a Carman’s bar out of my clutch and handed it to him – which he took with some amusement. I since received a very kind letter from him recalling that moment. You just never know when a Carman’s bar can be put to good use! Do you enjoy Carman’s products every day? Which ones? At the start of each week I use our Carman’s Natural Bircher Muesli to make up a big bowl of Bircher Muesli for the week. I add a kilo of natural yoghurt to a box of our muesli, a couple of grated apples and honey to taste. It is something that I know all my four kids will eat and keeps everyone happy. Tell us about your role in the Network Ten show Recipe to Riches. How did you feel upon receiving the invitation to be involved in a TV show? I was really honoured to be asked onto the show. My role is that of a mentor (a role I share with Droga5 creative boss David ‘Nobby’ Nobay and chef Darren Robertson) to help everyday Australians share their most treasured recipes and ultimately turn them into top selling products. So many people helped me on my journey of turning my passion into a reality, and having this mentoring opportunity is not a role I’ve taken lightly. It’s amazing to be part of the experience and I’m really proud to be involved in the show. www.carmanskitchen.com.au
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ALL NATURAL + DELICIOUS Great as a healthy meal replacement or snack + supports weight loss, body shaping + recovery. Benefits Gluten free, low carb, high protein, grass fed, no artificial sweeteners, fillers or gums, low fat and purely delicious. Available online at thehealthychef.com
This magazine is dedicated to my food hero, Uncle John. You taught me the fine art of taste and your passion for food creation will live on with me always. Forever missed and forever loved, Bianca Shugg Founder/publisher yum. magazine
