summer 2013
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
Christmas
pudding
Ingredients 85ml milk (or dairy free alternative) 1 large egg (or equivalent Orgran No Egg) 100g Orgran All Purpose Plain Flour 20g Orgran GfG - Gluten Substitute 1 cup gluten-free fresh white bread crumbs (try Orgran Easy Bake Bread Mix) 110g caster sugar 16g gluten-free baking powder 1 Teaspoon salt ½ Teaspoon mixed spice 90g shredded suet 175g raisins Lemon rind from 1 lemon Method Grease 1½ L pudding basin. 1. Sift flour in a large bowl. 2. Mix in Gluten Free Gluten, salt, baking powder and mixed spices. 3. Stir in bread crumbs, shredded suet, caster sugar, raisins, and lemon rind and mix well. 4. In a cup, beat the egg with a little of the milk and mix into dry ingredients. 5. If necessary, slowly add remaining milk until a consistent batter is formed. (Batter is not too runny; it only just holds together). 6. Turn mixture into prepared basin. 7. Seal top firmly with foil and steam for approx. 2 ½ hrs or until well risen and cooked through.
Download the FREE Orgran Recipe App today on iPhone or Android. For 300+ more ideas how to use Orgran Gluten Free Flours, Bread Mix, No Egg and Gluten Free Gluten, download the FREE Orgran Recipe App for iPhone or Android today!
PROUDLY 100% Family owned Australian company www.orgran.com info@orgran.com
•
Tel: 03 9776 9044
Available at leading supermarkets and health food stores. Selected range available in
contents {
yum. gluten free magazine - summer issue
62
20
choc factory There’s enough of the good stuff here to make Charlie proud
26
perfect pantry Jo’s GF Pantry hits the spot in St Ives, NSW
28
ALL DAY EATS Christmas is here! Check out the yum. team’s recipe ideas for an all-day eating festival. Just add presents. Bring it on!
pete’s kitchen rules MKR host, Paleo convert and all ’round nice guy Pete Evans talks to yum.
75
WIN! We’ve got a pile of amazing gluten-free products to giveaway. Make sure you email your entries in!
76
get urban Check out the latest in Paleo and fresh GF eating from Brisbane, Sydney and Melbourne courtesy of our friends at The Urban List
}
82
Paleo cafe The Paleo Cafe in Cairns, QLD, is leading the way in bringing the dinosaur era back
94
liquid gold John O’Brien’s GF beer empire is built on personal experience
97
gf help guide Read all about it. GF books, websites, apps and blogs to keep the GF information flowing
106
celebrate life Charlie Goldsmith from Celebrate Health gives us the run down on his GF way of life
112
nature’s elixir Coconuts have never looked so good. Just ask Coconut Magic’s Jenni Madison
122
the gf scallywag Our friend, The Gluten Free Scallywag, provides an assortment of beautiful GF recipes
“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 Recipe developer | wendy@yumglutenfree.com.au
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 gluten-free publication
}
It’s that crazy time of the year again – and it also happens to be my favourite time of the year. I love everything that this amazing season has to offer, especially the food. The first Christmas after finding out I had coeliac disease was nothing less than painful. I didn’t have the tools, nor did I feel comfortable eating at other people’s houses – and it felt ridiculous. How could this tiny little thing called gluten destroy my entire life?! Soon I realised it was just my mindset and taste buds that needed to change, and from that day forward, living with coeliacs has been a breeze. Challenging myself with GF food creation has become one of my passions now, therefore the Christmas season is a chance for me to really get into some fun recipes and try them out on my beautiful family. So my advice to anyone who is newly diagnosed and facing their first GF Christmas, or is still frightened by the GF approach, is to get back into the kitchen and give it a whirl. You might even surprise yourself and your family. This issue I spent quality time in the kitchen with my Mum and together we created “The long gluten-free Christmas lunch”. It includes a few recipes of our own and then a few from others that we have adapted to give them the GF tick of approval! My ideal Christmas is a long relaxed day with family and fine food hence the “long lunch”. I hope you enjoy reading it as much as Mum and I did creating it. yum. gluten free magazine has big plans for 2014. The next issue is live on March 2 and from there, yum. will be a monthly digital publication bringing you anything and everything gluten free that Australia has to offer. So stay tuned for an even bigger, ‘yummier’ 2014!
Bianca Shugg, Founder/Publisher
N e x t i s s u e - m a r c h 2 0 1 4 - h e a lt h 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 O W TO REA D y u m . m a g a z i n e
You will notice throughout this magazine 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 }
In this space last edition I was brave enough to come out of the closet. The gluten closet that is. I let you all in on a little secret that makes me stand out from the rest of the fabulous girls on the yum. team. I don’t have a gluten intolerance, I don’t have food allergies and I didn’t used to really think much about what I was consuming. If it was, well, ‘yum’, it was on the menu. Now, months down the track, I’m proud to say I’ve started a little family revolution. You see, my family gets together every Sunday night for our traditional ‘Free Feed’. Me, hubby, my brother and sister-in-law, my parents and those boisterous four granddaughters sans-volume controls. We’ve been doing it for years and years. It is sacred. Each week we rotate hosting responsibilities between my place, my brother’s place and my parents’ place and Mum always cops additional dessert duties because, quite simply, she rocks at it. Anyway, after teaching hubby and our girls about the value of quinoa and chia seeds, and leading by example on the increased exercise/yoga/me-time front, I was brave enough to spread my new-found love of healthy, natural, raw, wholesome foods to the extended family. Charlie Goldsmith (see page 106) should be impressed to know his Celebrate Health Moroccan quinoa made the cut last FF Sunday and yum. magazine’s own foodie extraordinaire Wendy Somerville’s chia seed pudding with fresh berries has become a staple. In fact, on our last extended family holiday in October, my FF family may have become a little addicted to it. My little bro, in particular, raved about its taste (and also the fact that it could probably hold house bricks together). Rumour has it that his wife has depleted their local Coles supermarket of white chia seeds so great is his addiction to the pud. So it’s with great gusto that I approach researching, interviewing and writing stories about people who have taken their love of healthy natural eating and clean living to the nth degree. This edition I have a girl crush on the zen Jenni Madison of Coconut Magic (see page 112) and if Pete Evans (see page 62) wasn’t married with children – or if I wasn’t also married with children, mortgages and too many pets for that matter – I’d be knocking on his door with a glint in my eye and a huge bowl of Wendy’s chia seed pudding in my outstretched hands. Merry Christmas to all!
Belinda Glindemann, Editor
yum. magazine is proudly sponsored by Coles
yum. | shopping list
IT’S BEGINNING TO FEEL A LOT LIKE christmas { add these gf goodies to your dec 25 shopping list }
OWNER BUIL
DER
The little piggies at Gingerbread Folk have made a gluten-free gingerbread house kit for you to assemble in your very own home... and this one is not made from straw or wheat! No amount of huffing and puffing will blow this gingerbread house down! Perfect for gluten-free Christmas celebrations, the kit includes four walls, roof, chimney, baseboard and royal icing. www.gingerbreadfolk.com.au
instant winner This gluten- and dairy-free instant custard powder doesn’t need cooking. Just add water. And you won’t believe the taste! You actually wouldn’t know this custard is any different to the dairy and egg custards available. There are three different recipes on the pack to help you make a delicious custard tart, vanilla slice or pouring custard. www.wellandgood.com.au
awesome fourso
me
Pana Chocolate’s Merry Christmas four-pack gift box is the perfect present for a Pana lover with four 45g bars (Mint, Sour Cherry & Vanilla, Coconut & Goji and Raw Cacao) and a cute gift card included so you can write your own personal Christmas message. www.panachocolate.com
pie in the sky Baked by Kez’s Kitchen, this pack of gluten-free, dairy-free fruit mince pies will have GF sweet tooths sorted on Christmas Day. The small pastries are filled with fruit mince and have a decorative Christmas star on top for added wow. www.kezs.com.au
mini moo-lic
ious
These organic, dairy-free chocolate Santas will make the perfect Christmas gift, treat or stocking filler for anyone with a dairy allergy or lactose intolerance or vegans. Each Santa is made from Mini Moos’ award winning organic rice milk chocolate to ensure that although they are 100 per cent dairy free, they really do taste just like quality milk chocolate. www.glutenfreeshop.com.au
box of tricks Sometimes it’s hard to find just the right thing to give at Christmas. Now here’s a nifty idea for coeliacs that puts everything together in the one, neat, impressive and thoughtful hamper. Clever. www.hobbyhampers.com.au
all
ed bases cover
Carême’s Gluten Free Sweet Vanilla Bean Shortcrust Pastry is enhanced with Heilala vanilla and whole egg for a short buttery pastry, ideal for sweet dishes this Christmas. Carême Gluten Free Pastries are made with quality natural ingredients, free from preservatives and additives. They are easy to roll and Australian made in the Barossa, South Australia www.caremepastry.com
yum. | crackers
what a cracker {
t h ere â&#x20AC;&#x2122; s n ot h i n g better t h a n a good crac k er w i t h y o u r favo u r i te d i p . Here are some great gf bra n ds
}
Eat Rite Wholegrain Crackers
freelicious ORIGINAL CRACKERS
orgran Multigrain Deli Crackers
Delites Vintage Cheddar and red Onion
Eat Riteâ&#x20AC;&#x2122;s Wholegrain Brown Rice Black Pepper & Sesame Crackers are lightly steamed and oven baked to golden perfection. This product is free of MSG, gluten and preservatives. This is the perfect wholesome snack for every occasion - enjoy with drinks and dips!
Freelicious found that quality gluten-free alternatives to basic grocery items were sometimes hard to come by, so they developed these versatile crackers to take the hassle out of gluten-free entertaining. Perfect for any type of dip or topping.
Orgran Deli Crackers, in the Multigrain with Poppyseed variety are light, crispy and made with simple wholesome goodness. Deli Crackers have total individuality and go well with any saucy accompaniment.
Vintage Cheddar and Red Onion Delites are brimming with the fabulous robust bite of aged cheddar cheese, complemented by mildly sweet red onion. A savoury delite.
www.orgran.com
www.fantasticsnacks. com.au
www. aussiehealthproducts.com. au
www.freelicious.com. au
yum. | crackers
Simply Wize Gluten Free Deli Wafers Delicious tasting wafers with a light crispy texture and a unique flavour. Carefully made with only the best quality ingredients to produce a luscious, melt in the mouth, thin golden wafer.
Eskal Original Deli Crackers Eskal has produced the ideal sized cracker for lunch topped with your favourite toppings. www.glutenfreeshop. com.au
www.momentumfoods. com.au
fantastic Goodies
always fresh WAFER CRACKERS These wafers are the best start to any fine cheese platter. With just the right amount of sesame, enjoy these ones topped with any good cheese. www.alwaysfresh. com.au
wellaby’s Classic cheese Crackers The beautiful aromas of real cheese are blended into Wellaby’s crackers. You enjoy the flavour and aroma all the way through to the last crispy bite of this fabulously nutritious snack. www.wellabys.com
sakata Greek Feta & Herb rice crackers
Available in two flavours – 2 Seeds and 4 Grains - Fantastic Goodies are perfect to munch on their own or to share with a delicious dip. Fantastic crackers are 100 per cent Australian made and owned and, of course, they are gluten free.
The creamy taste of Greek feta combined with a hint of oregano, parsley and fresh thyme make these Sakata 100 per cent natural crackers an irresistible flavour that everybody will love.
www.momentumfoods.com.au
www.sakata.com.au
yum. | chips
chip off the old block {
HERE ARE SOME OF THE BEST OPTIONS WHEN IT COMES TO C H O O S I N G A G R E A T G L U T E N - F R E E chip
}
yum. team fave!
mission tortilla triangles
coles simply Gluten free chips
freedom potato chips
However you crunch, Mission has the perfect chip for you; strips for dipping, rounds for nachos, triangles on the side with sandwiches or burritos. Their tortilla chips are the ultimate snack chip with an all-corn taste and an authentic crunch.
There are so many Australian-made Coles Simply Gluten Free chip varieties to satisfy any snack-time craving. The Moroccan Potato Chips are low in salt with no artificial colours and flavours. In addition, the Mixed Root Vegetable Chips, Ancient Grain Chips and Corn Chips are certified organic with no MSG.
These are deliciously crispy potato chips with no added salt. Perfect for anyone looking to reduce their salt intake, while still enjoying a treat. Free of gluten, wheat, sesame, dairy and eggs.
www.missionfoods.com
www.coles.com.au
www.freedomfoods.com.au
yum. | chips
mamee rice chips
vege chips
Mamee’s tagline is “Naturally the best” and these Rice Chips are just that. They come in Sour Cream & Chives as well as FlameGrilled Barbecue flavours.
freedom foods chick pea chips
Where snacks are often touted as a “healthy choice”, they often taste like flavoured cardboard. Vege Chips deliver on flavour and good-for-you credentials. They are free of dairy, gluten, soy, nuts and egg.
These tasty snacks are made from legumes, with turmeric and a hint of chilli. Eat straight from the packet or serve with dips.
www.vegechips.com
www.freedomfoods.com.au
www.mamee. com.au
piranha potato grills
kettle chips
Offering more than 50 snack food lines (with more in development), Piranha is a proudly Australian owned manufacturer that enjoys focusing energy on “fresh ideas that are relevant”. Their GF Potato Grills range includes many flavours and packet sizes.
Kettle uses only the best Australian-grown potatoes, slow cooked in sunflower oil and seasoned with the finest all natural ingredients. The end result is a naturally delicious potato chip every time. They are 100 per cent natural, gluten free and MSG free.
www.piranhacorp.com.au
www.kettle.com.au
yum. | chocol ate
chocolate factory {
I f W I L L Y W O N K A WA S G F , H E â&#x20AC;&#x2122; D B E
S W O O N I N G OV E R T H E S E S H E LV E S !
}
1.
3.
5.
4.
yum. | chocol ate
2.
1. loving earth chocolate bars Loving Earth’s Raw Chocolate is a simple, yet revolutionary approach to the world’s favourite confectionery. This chocolate contains no cane sugar or dairy. Suitable for vegans, it’s essentially uncooked and unprocessed: chocolate in its purest, richest, most essential form. www.lovingearth.net
2. rawsome chocolate Perfect for people who have dietary intolerances, Rawsome is a rich healthy chocolate made using only organic ingredients. It is free of gluten, dairy, soy, nuts, sugar cane. Vegan and diabetic friendly. www.gorawsome.com
3. Noosa natural chocolate company Made on Qld’s Sunshine Coast, the range includes chocolate blueberries, chocolate strawberries, chocolate goji berries, chocolate cranberries, chocolate macadamias and chocolate coffee beans. Yum! www.noosachocolate.com.au
4. moo free chocolate Moo Free makes dairy free, gluten free, lactose free, casein free, egg free, organic and vegan confectionery that tastes like milk chocolate without the milk (they replace the cows’ milk with rice milk). www.moofreechocolates.com
6.
5. pana chocolate 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, coconut flakes and pure 100 per cent essential oils. www.panachocolate.com
6. sweet william white chocolate The dairy-free White Delight is a must for baking or grating for decoration. The White Strawberry blocks are a delicious combination of dairy-free white chocolate and strawberry pieces, low GI, low carbs and naturally sweetened with stevia. www.sweetwilliam.com.au
yum. | sauces
a little bit saucy {
a g r e a t m e a l i s u s ua l ly m a d e e v e n b e t t e r w i t h a t o p s a u c e a c c o m pa n i m e n t. w h a t d o y o u t h i n k o f t h e s e ?
Pitango Organic Apple Sauce This sauce is made of a blend of New Zealand Braeburn and Granny Smith apples with a little lemon juice. Delicious served with pork or for breakfast with muesli and yoghurt. Try also as a dessert or icecream topping. www.pitango.co.nz
Pitango Organic Vegetable Korma Curry This pack contains loads of vegetables and lentils cooked in a korma curry sauce with coconut cream. Try with steamed rice, deep fried tofu and fresh coriander. www.pitango.co.nz
}
outback spirit Dressing The Wild Lime Dressing is a tangy, sharp refreshing salad dressing made from the Australian wild lime. It gives excellent coverage with good visual appeal and a fantastic flavour profile. Wild Lime Dressing is ready to use straight from the bottle on either cold or warm salads. www.outbackspirit.com.au
yum. | sauces
celebrate health tomato sauce Celebrate Health Tomato Sauce is glutenfree, fructose friendly and has no added cane sugar as it’s sweetened with stevia. www.celebratehealth. com.au
kikkoman Soy Sauce Naturally brewed using only high-quality ingredients. No artificial flavours, colours or preservatives are used, resulting in a savoury taste, which enhances the flavour of food. www.changs.com
ozganics dressings This is a flavourful, quality product, naturally wheat-free and provides diverse nutrition and variation which is essential for a well-balanced diet. www.ozganics.com.au
ozganics curries Ozganics Roghan Josh is an authentic spicy Kashmiristyle sauce. A delicious fusion of flavour and texture, traditionally served with lamb. Ozganics spiciest sauce, Tikka Masala, is for those who prefer a little heat in their curry. A superb fusion of Ozganics’ own spices blend, coconut and coriander. Tomato & Chilli pasta sauce features carefully selected vine-ripened tomatoes, slow cooked with a perfect blend of chilli, herbs and spices to create a rich complex flavour that is authentically Italian. www.ozganics.com.au
roza’s sauces There are loads of varieties to choose from but the aioli is our pick. It’s made with bush honey and loads of garlic - this sauce is for the real garlic lovers. Roza’s sells more of this product than any other product and after one taste you will understand why. It’s smooth, creamy, slightly sweet and has a great texture from all the real chunks of fresh garlic throughout. Most popular for use on French fries, it remains a delicious mayonnaise for sandwiches, meats, salads and seafood. www.rozas.com.au
yum. | premixes
mix and match {
tim e p o o r a n d li v i n g gf ? t h e y u m . t e a m l o v e s t h e s e o pti o n s f o r q u ic k a n d e a s y t r e a t s
camp cooking to the xtreme Damper Premix
well & good Premium Biscuit Mix
Just add water, lemonade or your favourite glutenfree ale to this damper premix, mix together and mould into a dough ball. Place in a camp oven and cook for about 30 minutes (cooking time will vary with the heat of your coals) and, wah-lah: traditional camp oven damper and it’s GF!
Make yummy cookies, crumbly and buttery shortbread or melting moments. This dynamic mix is sure to please every taste bud and age group. It also makes crumble topping, double choc cookies, gingerbread men and even a shortcrust pastry - all from the one mix!
Celebrate Health’s pancake mix is a delicious treat for breakfast or dessert - or any meal for that matter (who said pancakes weren’t a food group?!). Just add eggs and milk (or substitutes) and serve with your favourite toppings. High fibre, low GI.
www.wellandgood. com.au
www.glutenfreeshop. com.au
www. xtremecampcooking. com.au
Celebrate Health Honey Cinnamon Pancake Mix
}
WELL & GOOD Sponge swiss roll MIX Fill this golden sponge with jam and cream and watch it disappear from the plate. Check out the Well & Good recipe video for stepby-step instructions on how to make this super easy, absolutely delicious swiss roll. Light and fluffy and truly scrumptious. www.wellandgood. com.au
yum. | premixes
Melinda’s Choc fudge Brownie
Casalare Doughnut Mix
Melinda’s Passionfruit Slice
orgran Chocolate Cake Mix
The Chocolate Fudge Brownie is a heavenly mix of the finest ingredients including fair trade Dutch cocoa and specially sourced lactose-free chocolate. Just add two eggs (or substitute) and some butter/margarine for a delicious treat.
If you want to make a truly delectable treat, then try Casalare Doughnut Mix for fresh ovenbaked doughnuts. This smooth liquid mix is easily poured into a doughnut pan and, once baked, you can serve them as a sweet snack or dessert.
The irresistible slice has a slightly crisp base, topped with a rich and creamy passionfruitflavoured layer. For a chewy, less-crisp base, reduce the baking time. Gluten-free, wheat-free, yeast-free, egg-free options.
Produced from natural ingredients while being wheat free and gluten free, this product is super easy to prepare. Being totally vegetable based, it is a cake that’s 97 per cent fat free, dairy free, egg free and suitable for vegans.
www.melindasgfg.com
www.aussiehealth products.com.au
www.melindasgfg.com
www.orgran.com
Celebrate Health Sticky Date Pud Mix
love cake Zingy Organic Lemon Muffin mix
orgran Cornbread & Muffin Mix
LFGF Pastry Mix
A delicious mix that the whole family will love. Eat as a cake or as a dessert. GF and a source of fibre - a premium quality product.
These delicious fresh flavoured lemon muffins are egg free as well as being free of gluten, dairy, soy and nuts.
A traditional countrystyle bread originating in the USA, revered for its unique texture, simplicity in preparation and nutritional value.
Like all Live Free Gluten Free products, this pastry is completely free of gluten, eggs and dairy. It must be good if the Four Seasons Hotel Sydney call it their “Gluten free mix of choice”.
www.glutenfreeshop. com.au
www.lovecake.co.nz
www.orgran.com
www.lfgf.com.au
yum. | jo’s gluten free pantry
perfect pantry {
if th e k it c h e n is th e ‘ h e a r t ’ of th e hom e ,
h e r e ’ s on e pant r y that ’ s k e e ping it b e ating
Doing your weekly shop is hard enough, but when you’re hunting down gluten-free food it becomes an absolute chore. Thank goodness for people like Joan Bailey, owner of Jo’s Gluten Free Pantry. With its completely allergen-friendly range, the Sydneybased store has quickly become a wild success. Although Joan has always worked in the retail industry, it wasn’t until late in 2011 that she took the leap and opened her own business. Her reason? To make sure her kids, pictured above, would never miss out on delicious food and to ensure she could always get her hands on what they needed. “My children are coeliac,” she explains. “My daughter was diagnosed at the age of three (she’s now six). I always made a very big effort with their food.” Of course, Joan’s children aren’t the only ones singing her praises. A quick glance at the store’s Facebook page shows customers are absolutely raving about the Pantry’s range. Joan, who goes out of her way to source new products all the time, loves the feedback.
}
“My favourite part of the business is all the wonderful customers that we have met,” she says. “We like to keep expanding our product range for them. We have such a variety of products, from ready-made foods to a large variety of flours.” And Joan’s personal favourite? “The raw chocolate!” Although Joan spends most of her time in the shop, she and her family often take some well-deserved time out on the waters at Akuna Bay aboard their speedboat or yacht. So her customers are always in the best hands, she makes sure her employees completely understands each product and all allergies. No matter what you’re after, you can be sure Jo’s Gluten Free Pantry can find it (or probably already has it in stock). Doesn’t that take the stress out of GF shopping? Shop 8, 2 Durham Ave, St Ives, NSW | 02 9488 8395 | www.facebook.com/JosGlutenFreePantry
Olive & Joy yellow heart flowers tea towel, $25, www.oliveandjoy.com Blue enamel-style ramekin, $4.95 each, www.davidjones.com.au
christmas kickstart all dayday eats your { C Recipes H R I S TWendy M A S Somerville I S A L L Photography A B O U T S ANaomi N TAV, Photography PRESENTS, G O O D FA M I LY C O Styling M PA NVanessa Y A NRussell D, OF COURSE, FOOD. C O E L I A C S , W E â&#x20AC;&#x2122; V E G O T Y O U C OV E R E D } Recipes Wendy Somerville Photography Naomi V Photography Food styling Vanessa Russell, Bianca Shugg
yum. | celebrate
spectacular Salmon mousse {
I ngredients
}
1 tablespoon unflavoured gelatin 2 tablespoons cold water ½ tablespoon gluten-free flour ½ teaspoon sugar 1 teaspoon dry mustard 1 teaspoon salt Cayenne pepper to taste 2 eggs ¼ cup milk ¼ cup vinegar 1 ½ tablespoons of melted butter 1 ½ cups of flaked salmon (I used one fillet and poached it in water, with a splash of white wine) ½ cup of heavy cream, whipped 4 sheets of smoked salmon (optional) 6 cooked prawns, peeled and roughly chopped
thickened fold in whipped cream and turn into a mold. Chill until firm.
Soften gelatin in cold water. Mix flour, sugar and seasonings in top part of a double boiler. Add eggs and stir until smooth. Add milk, then vinegar slowly and mix well. Cook over hot water until mixture thickens, stirring constantly.
Unmold on crisp lettuce and serve with shaved cucumber. servING OPTIONS: For something different, line molds with smoked salmon sheets before adding the filling and chilling.
Stir in butter and softened gelatin. Stir until gelatin is dissolved. Stir in flaked salmon and prawns. Heat, stirring occasionally. When slightly
gluten free
SOY free
SUGAR free
yum. | celebrate
Quinoa chicken nuggets with salsa verde {
I ngredients
}
Nuggets: Salsa verde:
4 boneless, skinless chicken breasts or tenderloins cut into nugget-sized pieces
1 bunch continental parsley
ž cup quinoa flakes
1 clove garlic
2 tablespoons chopped fresh parsley
Âź preserved lemon rind
1 lemon rind, grated
½ lemon, juiced 2 anchovies
2 tablespoons cornflour
2 tablespoons capers
1 egg yolk, beaten
1/3 cup olive oil
1-2 tablespoons of grapeseed oil Salt and pepper, to taste
Mix quinoa, parsley, lemon rind and seasoning on a plate for the crumb mixture.
heat and cook the nuggets in batches till lightly browned on both sides and cooked through.
Put flour in a plastic bag and dust all the chicken pieces by shaking them in the bag.
Salsa verde: Place all ingredients in a blender except oil and blend until chopped.
Put beaten egg in a bowl for dipping. Dip pieces of chicken in the egg and then the crumb mixture to even coat all pieces.
Add oil in a thin stream whilst blending until smooth and combined. Put in a bowl as a dipping sauce for the chicken.
Add the grapeseed oil to a saucepan over medium
+ Makes 24 +
gluten free
SOY free
SUGAR free
Preservative
free
yum. | celebrate
Thai fish cakes {
I ngredients
¼ cup spring onion, finely sliced
}
Rice bran oil for deep frying fish cakes: Spicy cucumber relish:
500g white fish fillets, finely diced
1 cup coconut vinegar or white vinegar
1 ½ tablespoons red curry paste ( I used maesri which is quite tasty, with some heat)
1 cup white sugar ½-1 teaspoon fish sauce (to taste)
2 tablespoons fish sauce
1 large continental cucumber
3 tablespoons corn flour or blend of rice and tapioca flour (Vinh Thuan asian brand)
½ cup roasted peanuts
2 eggs, beaten
¼ cup chopped coriander
red chili (optional)
½ cup snake beans, finely sliced
and fish sauce in a small saucepan over medium heat. Bring to a gentle boil, stirring occasionally, and cook for 1 minute. Remove from heat and cool to room temperature. Peel cucumber, scrape out seeds and cut into a small dice (or use a mandolin to cut fine juliennes). Place the cucumber, chilies, peanuts and coriander in a bowl. Pour over dressing and toss gently. The dressing can be made one day in advance and refrigerated then added to the cucumber mixture just before serving.
fish cakes: I finely dice the fish and don’t use a blender as it keeps the cakes softer. I increased the flour and egg to get more of a batter than a usual fish cake. Mix fish, curry paste, fish sauce and flours. Stir completely before adding onion and beans. Stir this through. Spoon tablespoons of mixture into a pan of med/ hot rice bran oil and lightly squash them down flat. Cook on both sides and transfer onto a serving platter. Decorate with coriander leaves and a bowl of dipping sauce.
note: You could use a sweet chilli sauce or the Spirit House Spicy cucumber relish is a nice alternative (see www.spirithouse.com.au)
cucumber relish: Combine the vinegar, sugar
+ Serves 3 +
gluten free
dairy free
vegan
nut free
SOY free
Preservative
free
Olive & Joy diamond heart tea towel, $29 www.oliveandjoy.com
yum. | celebrate
thai Prawn Lilies {
I ngredients
}
200g cooked prawns, peeled and chopped 2 tablespoons peanuts, roasted and chopped Ÿ cup golden shallots, sliced ½ stalk lemongrass, tender internal shoot only 1 red temperate chili, deseeded and finely sliced 1 tablespoon ginger, finely chopped 1 lime, pith and skin removed, cut into segments without the membranes 1 bunch spinach or butter lettuce leaves Dressing: 1 tablespoon palm sugar 1 tablespoon lime juice 1 tablespoon tamarind water 2 tablespoons dried shrimp floss or a sprinkle of balachuang (dried prawns) 1 clove garlic, finely chopped
To make the dressing, combine all ingredients in a bowl.
Arrange the leaves on a serving platter and spoon filling onto each leaf.
To assemble, combine all the filling ingredients except the spinach or butter lettuce leaves in a bowl. Toss with the dressing.
(This recipe is an adaptation of a recipe from Spirit House) + Makes about 20 leaves +
gluten free
dairy free
vegan
nut free
SOY free
Preservative
free
yum. | celebrate
Baked Camembert with cranberries and macadamias {
I ngredients
}
1 whole camembert (if you buy one in a little wooden tray it keeps the melting cheese in place, just make sure itâ&#x20AC;&#x2122;s ovenproof) 3 tablespoons dried cranberries 3 tablespoons raw macadamia nuts, roughly chopped Fresh rosemary stalks 3 whole garlic cloves Gluten-free bread torn, cut or threaded on fresh rosemary stalks
Leaving the skin on the garlic, oil them and bake them in the oven for 15 minutes or until just cooked. Leave to cool and peel.
the cheese three 1-inch long rosemary tips and the 3 cloves of garlic. Put in a moderate to low oven for 10 minutes, just to melt.
Roughly chop the cranberries and macadamias together to become a dipping crumble/dukkah. Prepare the bread as required.
Serve the cheese on a board with the dipping crumble and bread, and enjoy the oozy crunchy combination.
Slice the top skin off the camembert and poke into
+ Makes 1 +
gluten free
SOY free
SUGAR free
Preservative
free
Olive & Joy diamond heart tea towel, $29 www.oliveandjoy.com
yum. | celebrate
brazilian cheese puffs, roast beef and horseradish {
I ngredients
}
1 cup olive oil 1 cup milk 350g tapioca flour (arrowroot) 1 teaspoon salt 1 cup parmesan cheese, grated 300g eye fillet, cooked to medium rare (or sliced from deli) 4 teaspoons horseradish mince 4 tablespoons sour cream Red capsicum roasted and peeled or a jar of marinated capsicum
Cheese puffs: Put olive oil, milk, tapioca flour, salt and parmesan cheese in a food processer and whizz until it is like a thick milk. Pour into oiled muffin trays (you can use a variety of sizes and shapes). Cook for 15 minutes (depending on size of tray) or until golden brown on 180ยบC. These puffs are great but best used the same day, as they stale quickly. Cook beef to medium rare. Set aside to cool
gluten free
nut free
and, once cooled, slice nice and thinly. For the horseradish cream combine both the horseradish and sour cream and stir until smooth. Slice red capsicum into long strips. To serve, cut down the centre of the puff, opening it up slightly. Add a slice of beef, a small spoonful of horseradish cream and a slice of capsicum. + Serves 3 +
SOY free
SUGAR free
yum. | celebrate
Pork with pear and pistachio stuffing {
I ngredients
}
1.5kg piece of pork loin, skin removed, most fat removed, pocket slit in the middle 1 tsp olive oil Freshly ground black pepper, to season Pear and pistachio stuffing 3 pears, grated, 140g (2 cup) gluten free breadcrumbs 3 Tbsp unsalted pistachios, finely chopped 2 cloves garlic, crushed 2 Tbsp finely chopped sage 50g egg, lightly whisked Zest and juice of 1 lemon
Preheat oven to 190째C (fan-forced). Line a roasting pan with baking paper.
often, for 3-4 minutes or until well browned. Transfer to prepared pan. Season with pepper.
To make pear and pistachio stuffing, combine pear, breadcrumbs, pistachio, garlic, sage, egg, lemon zest and lemon juice in a small bowl.
Roast pork for 45 minutes or until juices run slightly pink when a skewer is inserted into the centre. Transfer pork to a chopping board, cover loosely with foil and set aside for 10 minutes to rest.
Use a small spoon to push stuffing into pocket in pork. Use kitchen string to secure pork at regular intervals. Heat oil in a large non-stick frying pan over a medium-high heat. Add pork and cook, turning
gluten free
dairy free
vegan
Carve pork and serve. + Orignal Recipe (cherry & pistachio pork) Author: Alison Roberts, Joanne Turner
SOY free
SUGAR free
Preservative
free
+ Top, Potato salad with herb aioli, peas and prosciutto. Left, Baby tomato and capsicum. Right, Beetroot and apple green salad. Bottom, Warm butter beans with rocket and goat cheese
yum. | celebrate
Baby tomato and capsicum salad {
I ngredients
Potato Salad with Herb aioli, peas and prosciutto
} {
2 red capsicums 4 golden shallots onions
I ngredients
}
Unpeeled garlic bulb
1.5kg small waxy potatoes (like bintje or desiree)
Sea salt flakes
6 slices prosciutto
2 tablespoons olive oil
¾ cup fresh or frozen peas
400g mixed colored baby tomatoes, halved
1 serving of herb aioli
Handful flat-leaf (Italian) parsley, chopped 100ml extra virgin olive oil
Herb aioli
150ml sherry vinegar
4 egg yolks
gluten free
dairy free
SOY free
nut free
Salt and freshly ground black pepper 40ml (2 tablespoons) lemon juice ½ cup roughly chopped herbs 4 garlic cloves, peeled 250ml (1 cup) olive oil 1–2 tablespoons boiling water Herb aioil: In a blender put egg yolks, salt, pepper, lemon juice, chopped herbs and garlic cloves. Process until smooth and thick. Slowly add olive oil to emulsify, taking care not to add too quickly or let the egg mix curdle. Add 1–2 tablespoons of boiling water to adjust the consistency. Check the seasoning. Steam or boil the potatoes until firm but cooked. Let cool a little. Dry fry the prosciutto on med low heat to dry it out so it can be crumbled up. Cook the peas in boiling water. Combine the potatoes, peas and herb aioli and mix through. Crumb the prosciutto over the top of the salad and serve.
gluten free
Preheat the oven to 180°C. Put the capsicums, onions and garlic in a large roasting tin, sprinkle with the sea salt and drizzle with olive oil. Roast the vegetables for 40 minutes. Meanwhile halve the tomatoes and place them in a mixing bowl. The capsicums are ready when they are soft and a little browned. Remove from the oven, put in a bowl and pour over the cooking juices. When the capsicum are just cool enough to handle, remove the skins and seeds. Reserve the cooking juices. Slice the capsicum flesh into broad strips and put in a separate bowl. Cut the tops off the garlic bulbs and squeeze out the garlic paste onto a plate. Add the garlic paste to the halved tomatoes and mix through. When the onions are cool enough to handle. Remove and discard the skin. Cut the onions into rough wedges and mix through the capsicum and tomato mixture. Measure out 100ml of the reserved cooking juices, strain, and then add to the salad with the parsley, extra virgin olive oil and sherry vinegar. Mix thoroughly. Serve immediately.
SOY free
SUGAR free
Preservative
free
nut free
yum. | celebrate
Warm Butter Beans with Rocket and Goat Cheese
Beetroot and apple green salad
{
{
I ngredients
}
I ngredients
}
3 tablespoons olive oil
1 small lemon
1 tablespoon butter
Extra virgin olive oil
2 cans butter beans, drained
Sea salt
1 bunch spring onions, trimmed, halved lengthwise, and cut into 1-inch lengths
Freshly ground black pepper
1 large garlic clove, peeled and squashed
1 bunch watercress
5 to 6 cups rocket
1 small handful pea shoots, optional
150g goat cheese, crumbled
1 red apples, finely sliced on a mandolin
1/3 cup chopped fresh dill
2 small beetroot, scrubbed (not peeled) and very
1 lemon, for squeezing
finely sliced on a mandolin (if you have leaves,
1 bag rocket, washed
reserve them) 1 small bunch fresh marjoram, leaves picked Heat 1 tablespoon of the oil and 1 teaspoon of the butter in a large (12-inch) skillet over medium-high heat. Add 1/3 of the beans and cook until spotty brown on both sides, about 2 minutes. Put cooked beans into a medium bowl and repeat the process with remaining butter, oil, and beans. When the beans have finished, add the spring onions and garlic to the pan; cook, stirring constantly, until they are slightly coloured. Add the rocket and stir until it is just wilted. Return remaining beans to the pan; remove from heat, and let stand until warm. Sprinkle with cheese, dill and a generous squeeze of lemon juice. Serve immediately with lemon wedges.
gluten free
nut free
SOY free
SUGAR free
Preservative
free
A mandolin is required for this recipe to make the beetroot thin enough to be eaten raw. Squeeze the lemon juice into a clean jam jar. Add three times the amount of extra virgin olive oil, season with salt and pepper, then screw the lid on and shake to emulsify. Add the rocket, watercress, pea shoots, apples, beetroot and beetroot leaves, if you have them, to a large bowl. Drizzle over enough dressing to completely coat the ingredients. Add the marjoram, toss again and serve.
gluten free
dairy free
SOY free
SUGAR free
Preservative
free
yum. | celebrate
Baked Brie mushrooms {
I ngredients
}
12 small mushrooms, washed and dried
rosemary and feta Lamb Cutlets {
I ngredients
}
24 whole hazelnuts 1 tablespoon crushed hazelnuts
12 lamb cutlets
2-3 oz triple cream Brie cheese
250g feta
¼ cup dried cranberries or mixed dried berries
12 thin slices of prosciutto
2 tablespoons hazelnut oil
12 sticks of rosemary
1 spring fresh rosemary, chopped ¼ teaspoon sea salt
Preheat oven to 350°C. Remove stem from mushrooms by cutting around and twisting off. Pour hazelnut oil into a mixing bowl and add mushrooms. Toss to evenly coat. Place mushrooms stem less side down on a baking sheet. Place in oven for about 3 minutes. Remove mushrooms from oven and turn over (if your mushrooms are particularly watery, you may need to pat the sheet dry or use a clean baking sheet). Add 1-2 whole hazelnuts to the mushroom bowl, depending on mushroom size. Top with 1-2 halfinch, thin slices of brie. Top with cranberries. Mix rosemary and salt evenly and sprinkle over mushrooms. Return to oven for additional 5 minutes baking, depending on mushroom size. You may wish to rest on paper towel for a moment to absorb moisture. Serve hot.
Thinly slice the feta into 12 strips. To assemble the cutlets lay them on an open slice of prosciutto. Top with a piece of feta and a rosemary tip and wrap the feta around each cutlet. Put them on a tray lined with baking paper and bake them in a moderate oven for 15 minutes. Leave to cool slightly before serving. They can be picked up by the bone and eaten.
peking duck stack {
I ngredients
}
1 whole Peking duck (from Chinese stores or supermarkets have precooked vacuum sealed versions but the skin is harder to crisp up) Gluten-free hoisin sauce 2 Lebanese cucumbers 4 spring onions Gluten-free wrap (optional) Slice off layers of the skin and duck flesh, dollop each piece with hoisin sauce. Slice cucumber into rounds Cut spring onions into 2-inch lengths and then slice down the centre to get thinner strips. Thread a layer of each element onto a toothpick or layer onto a piece of wrap and serve.
gluten free
SOY free
SUGAR free
Preservative
free
gluten free
SOY free
SUGAR free
Preservative
free
Olive & Joy diamond heart tea + Rosemary and feta lamb cutlets towel, $29 www.oliveandjoy.com
yum. | celebrate
Eggplant dip {
I ngredients
}
1 medium aubergine, chopped into 2-inch dice 1 large red pepper, de-seeded with the white membrane cut out and chopped into 2-inch dice 6 garlic cloves, peeled and slice thinly 3 tomatoes, roughly chopped 1 tablespoon olive oil 1 tablespoon fresh thyme leaves (1 teaspoon dried) 2 tablespoon capers, roughly chopped 12 pitted black kalamata olives Salt and pepper 2 sprigs fresh continental parsley
and pepper. You can blend it lightly, but I prefer it chunky. Serve in an attractive bowl and dribble the remaining olive oil over the top, garnish with some fresh chopped parsley. You can garnish with a couple of olives or capers. Store in a container in the fridge with olive oil on the top for up to 2 weeks. Warm up before serving. Ours was served with the cheesy bread recipe.
pumpkin and rice loaf With all the goodness of pumpkin (a rich source of beta carotene, high in fibre, packed
Preheat the oven to 200째C. Take a sturdy oven-proof tin or dish and add the aubergines, red peppers, garlic cloves, tomatoes Coat lightly with oil. Mix thoroughly. Roast in the oven on the top shelf for 30 to 45 minutes, or until charred and tinged brown on the edges and soft to the touch. Take out and leave to cool slightly. Chop and mash up roughly. Add the fresh parsley, thyme, olives and capers. Season well with salt
gluten free
dairy free
SOY free
SUGAR free
Preservative
free
with vitamins) this hearty bread provides nutrients essential for growth, healthy bones, skin and eyes. www.solbreads.com.au
gluten free
dairy free
SOY free
SUGAR free
Preservative
free
+ Baked brie mushrooms
yum. | celebrate
Cashew hummus dip with roasted dukkah pumpkin {
I ngredients
}
1 cup raw cashews ¼ cup tahini 1/3 cup lemon juice 2 garlic cloves, crushed ¼ teaspoon salt ½ teaspoon cumin ¼ teaspoon cayenne Olive oil and water as needed to thin and bind ½ butternut pumpkin 3 tablespoons dukkah
Puree in the food processor until well blended it will be very thick.
Soak cashews in water for at least 3 hours. Cut a butternut pumpkin in half. Taking the seeded end, peel, scoop out the seeds and cut into wedges. Oil the wedges and dust with dukkah. Place in a moderate oven for 20 minutes so they cook but keep their shape. Let cool whilst preparing the hummus. Drain and rinse cashews in clean water a couple of times. Place cashews and remaining ingredients (except oil and water) in a food processor.
gluten free
dairy free
Add olive oil and/or water ¼ cup at a time until desired texture is reached. Sprinkle with cayenne pepper and drizzle a little oil on top. Serve the hummus spooned onto pumpkin wedges and include some biscuits for dipping into the bowl. + Makes 1 serving +
SOY free
Preservative
free
yum. | celebrate
Sweet potato & chorizo dip {
I ngredients
Garlic ricotta dip
} {
1 large sweet potato
I ngredients
}
100g chorizo, cooked and chopped
250g fresh ricotta from the deli Juice of 1 lemon 125ml olive oil 2 garlic gloves, minced
Squeeze of lemon juice (to taste)
1 teaspoon sea salt
3 tablespoons olive oil ½ teaspoon sweet smoked paprika
75g feta (optional) Small handful of coriander or parsley leaves Heat oven to 200°C. Put the potato on a baking tray and bake for 50 minutes until really soft. Leave to cool. Scoop the potato flesh into a bowl, discarding the skin. Add the oil, paprika, lemon juice and potato. Mash to a rough paste. Fold through chopped coriander or parsley, chorizo and some seasoning. Transfer to a bowl, cover with cling wrap and chill until needed. The dip will keep for two days in the fridge. Bring back to room temperature before serving. Scatter extra coriander or parsley over the dip and serve with crackers or vegetable sticks for dipping.
gluten free
SOY free
SUGAR free
Preservative
free
Mash the ricotta. Stir in all the other ingredients. Adjust flavourings to suit your taste. This can be used as a dip, a spread on toast or sandwiches. It is very moreish.
gluten free
SOY free
SUGAR free
Preservative
free
yum. | celebrate
Lemon and garlic olives {
I ngredients
}
Medium container of plain mixed deli olives 6 garlic cloves 1 lemon 1 tablespoon of olive oil
Leaving four of the garlic cloves in their skin, rub them with oil and bake them for 20 minutes in a moderate oven. Using a peeler, thinly peel some skin off the lemon so you have 4 large pieces. Take the other 2 cloves of garlic, peel and squash them. Warm the oil in a fry pan on medium to hot heat. When sizzling add the lemon peel and squashed garlic. Squash them into the oil to release the juices for a couple of minutes. Add the olives and baked, skinned garlic cloves and toss to warm. Serve.
gluten free
dairy free
SOY free
Parmesan & seed biscuits
SUGAR free
Preservative
free
175g gluten-free flour 85g butter Pinch cayenne pepper 1 egg yolk, mixed with 3 tablespoons cold water 1 egg, beaten 3 tablespoons grated parmesan 1 tablespoon each poppy seeds and caraway seeds (replace with sesame if too strong a taste) Put flour, butter and cayenne pepper into a food processor and whizz until fine. Sprinkle the egg and water mixture on top and pulse again until the mixture starts to come together. Tip the mixture onto a board and gently squeeze the pastry into a ball, adding more water if it feels dry. Heat oven to 190째C. Roll the pastry into a large rectangle, 20 x 30cm. Brush the sheet with the beaten egg and cut in half width-ways. Sprinkle one half with parmesan and other half with poppy and caraway seeds. Lightly roll them with a rolling pin to press the cheese and seeds in. Cut each half into 12-15 sticks. Arrange on a baking sheet and chill for 10 mins. Bake for 8-10 mins until golden brown.
gluten free
SOY free
SUGAR free
Preservative
free
yum. | celebrate
pud for all seasons {
let ’ s turn this christmas tradition into a year - round enjoyment
Lovers of traditional plum puddings no longer have to wait for December to satisfy their cravings. Pud For All Seasons has taken Great Grandma’s recipe for the traditional Christmas pud and jazzed it up to create their own contemporary flavours. You will love their idea of making “the pud” a staple dessert served all year round.
}
sauces complement the Puds and their ChocolateCoated Puds are just the thing to serve with coffee. In addition to delicious puds, Pud For All Seasons also has a range of chocolate treats such as Rocky Road, Coconut Rough, White Chocolate treat and a Coffee Crunch treat. www.pudforallseasons.com.au
Pud For All Seasons uses local free-range eggs and all Australian dried fruits wherever possible. Apples and oranges are fresh from the grower and the bread is from the local baker and crumbed by them. Grandma’s Plum Pudding and other flavours such as Double Choc & Orange (with Cointreau) and Date & Butterscotch Pudding are also available as gluten-free options. The range of dessert
yum. | celebrate
gingerbread man fans {
H E M I G H T N O T W E A R A R E D S U I T, B U T D O N ’ T F O R G E T THIS FAMOUS ‘MAN’ COME DEC 25!
From the Blue Mountains, Gingerbread Folk bake original, chocolate, gluten-free and dairy-free (vegan) gingerbread. Finest quality ingredients include honey and butter, with a hint of ginger and a delicate balance of sweet spices. Free from colours, flavours and preservatives, Gingerbread Folk cookies are also thoughtfully presented in environmentally friendly packaging. All Gingerbread Folk products are completely egg-free including their own unique and exclusive egg-free royal icing. For owners Karen Sharman and Dominic Mason, Gingerbread Folk is a celebration of “producing cookies with a conscience”. The creation of the Gingerbread Folk recipe was driven by a passion for baking and the artistic process of decorating gingerbread. In 2000, the couple left behind a corporate lifestyle to experience the beauty of the Australian outback. With freedom to visualise a new direction, a small baking business was born. Now located in the Blue Mountains west
}
of Sydney, the natural environment continues to inspire an ethical philosophy that is the foundation of Gingerbread Folk’s business today. Gingerbread Folk also have a philanthropic commitment and choose to contribute to the community by supporting animal and children’s charities wherever possible. www.gingerbreadfolk.com.au
Chocolate Dipping Sauce ½ cup good-quality dark chocolate chips 2 tablespoons milk chocolate chips 50ml Espresso, to taste 1 tablespoon golden syrup or honey 2/3 cup double cream Combine all ingredients in a double boiler and stir until smooth. This can be prepared earlier, refrigerated and then rewarmed carefully.
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.. . n Celebrate the seaso y! h t l a e Gluten free and h Available in
the health food aisle of supermarkets, specialty and on-line gluten free stores Perfect to entertain the vegan or gluten, dairy, wheat or egg free people in your life. Find us on
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Water crackers Perfect for Christmas entertaining, ideal for your favourite cheeses, dips or as a canape base, everyone will enjoy so no need for separate platters Raspberry Coconut Cupcakes & Blueberry Lemon Cupcakes... The perfect option for new year health resolutions, a ‘healthy’ treatie, fructose free (sweetened naturally with glucose and stevia)
www.melindasgfg.com
A
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Are you SICk of Not GettING ANSWerS? • Autism, Schizophrenia and Bi-Polar • Anxiety/Panic Attacks and Anger/Rage Responses • AD/HD and Behavioural Conditions • Down Syndrome • Allergies, Eczema/Dermatitis Psoriasis • Learning and Language Delay and Developmental Delays • Depression and Low Self Esteem • Sleep Disorders and Chronic Illness
Does your family neeD a health Detective? We offer: • Workshops on childhood Illness, nutrition, food intolerances • Shopping Tours • Cooking Demonstrations - Gluten Free, Dairy Free and Sugar Free • Individual Coaching on Health and Nutrition click here • Group Coaching - fortnightly Health/Nutritional Classes Gluten/Dairy Free Classes, Sugar Free Classes, Chemical Free Classes
e-BookS - NoW AVAILABLe! Can’t attend our classes? To purchase your digital copy click here Gluten/Dairy Free and Sugar Free eBooks available.
changing childhood illness
Contact us at ASD Healthy Life 0417 550 411 or www.asdhealthylife.com.au
yum. | pete evans
PETE’s kitchen rules {
P e t e E va ns is a sup e r busy , sup e r s w it c h e d - o n , sup e r c o mp a ssi o n a t e , sup e r h usb a n d / d a d / c h e f . H e s a t d o w n w it h yum . m a g t o c h e w t h e ( d u c k ) fat over why we should all be GF
}
Interview Belinda Glindemann
What’s your earliest memory of food as a child? Were your parents good in the kitchen? My Mum was very much a ‘meat and three veg’ cook which was great. My earliest memory of her homestyle cooking was her famous chicken and corn soup. Can you recall the moment you decided that food would be the basis of your career? Initially I chose to be a chef because it allowed me to work at night, which meant I could surf all day, but it wasn’t until I was 19 that I truly became passionate about food because I began working in a restaurant that I co owned in Melbourne called The Pantry. I became the head chef which enabled me to become creative and cook delicious, wholesome food which inspired me to really master my craft. What are your Top 3 career highlights thus far? My journey at the moment is very much a highlight for me because it’s focused around teaching people how to cook nourishing food that doesn’t contain wheat, gluten, sugar, dairy or grains. It may sound extreme to some, but it’s actually a beautifully traditional, nutritionally
dense, delicious and truly sustainable way to eat. It’s also an honour to be a judge on MKR, especially because I feel the show is very much about encouraging people to get back into the kitchen and create their own delicious meals. My first US show, Moveable Feast, aired recently. It was a great success and I’m proud to be filming a second series early next year. You’ve cooked for the Prince and Princess of Denmark and even Martha Stewart? Tell us about them Martha Stewart has been gracious enough to support me in my career for quite some time now. She is an incredible woman and a good friend that I have a great amount of admiration for. She dined with my partner Nic and I at my Mum’s place in Bondi last year, and we caught up in New York earlier this year to cook together which as always was a pleasure and an honour. The G’Day USA dinner, where you served 600 delegates in New York City, sounds impressive? Do you prefer these kinds of functions or cooking for intimate parties? I’m actually happy either
yum. | pete evans
way. I enjoy a challenge and it’s a great buzz and also a privilege to cook for hundreds of people, especially when you pull it off without a hitch. But in these situations you often have to rely on the skills of other people that aren’t part of your regular team which isn’t always easy when you have particularly high standards. Intimate dinners are also enjoyable for me because they allow me to really get creative and spend time getting the dishes as close to perfection as possible. Do you actually host many private dinner parties at home or is that the last thing you want to think about when you get home (like what they say about plumbers who always have leaky taps!) My schedule is pretty tight at the moment, so my down time is dedicated to family. My partner Nic and I and my two daughters, Chilli and Indii, love to enjoy meals together - it’s a really special time to bond and enjoy eachother’s stories about the day, or past memories and also exciting plans for the future. Cooking is always relaxing for me, especially when Nic and I cook together, so if I get home on time I’m always happy to jump into the kitchen and whip up something healthy and yummy. Do you have any food allergies or intolerances yourself? What about Nic and the girls? We are all gluten/wheat and dairy intolerant. I’m seriously allergic to the lactose in dairy and Nic, Chilli and Indii are allergic to the proteins in dairy. You live a Paleo lifestyle. Tell us about your decision to go Paleo and the health benefits you’ve personally noticed A couple of years ago I decided to eliminate wheat, gluten, sugar, dairy and grains from my diet after I read a book by an incredibly inspiring woman named Nora Gedgaudas. Her amazing book Primal Body Primal Mind completely inspired me and armed me with the knowledge I needed to understand food and how it affects the human body. The renewed health I experienced was
nothing short of astounding and I went from being able to surf for only a couple of hours to handling a four-hour-plus session and leaving the water feeling fully energised. I stopped experiencing stomach upsets and skin rashes that had plagued me for years and basically felt like I did in my teens, if not stronger. The answer is somewhat obvious, but why is “good nutrition and optimum wellness” integral to your current focus? Consciousness is everything, so I’m well aware of the fact that I need to make the most out of my life which, to me, means I need to be the best I can be. I’m also passionate about being a great role model and guide for my daughters and the people and families that follow me as a chef. I’ve been gifted a profile and I don’t want to sit back and do nothing with it, so if I can inspire others to make changes in their lives that allow them to live a healthier more vibrant life, then how lucky and honoured am I? Should the general public choose a gluten-free lifestyle? I wholeheartedly believe that gluten is a contaminant and not for human consumption. I recently listened to 29 of the world’s leading experts share an abundance of incredible information about the latest scientific research as to how gluten effects humans and I was completely blown away. Prior to listening to the speakers involved in the Gluten Summit I knew that gluten was far from ideal, but now I have a much clearer understanding of how gluten negatively impacts our health. Unfortunately this type of information often takes up to 10 years to reach the mainstream, so it’s important for people to do their own research so that they can comprehend how gluten could be effecting their mental and physical health. This doesn’t mean that I support the countless products that are constantly marketed as being “gluten free” because the majority of the time they’re all full of numerous other unhealthy ingredients that aren’t
fit for consumption, but I’m definitely an advocate for getting your nutrients from veggies, organic meat and poultry, wild caught and sustainable fish, free range eggs, herbs, nuts, seeds, spices and a balanced amount of fruit. There’s no nutritional value in gluten, so what’s the point of eating it? Tell us about the MINDD Foundation and why it’s important to you? MINDD foundation is dedicated to offering education and solutions to families to support, heal and encourage a truly healthy existence. MINDD foundation promotes improved treatments for a range of prevalent disorders like Autism, ADD, asthma, allergies, asthma, Dyspraxia, Dyslexia, Schizophrenia, depression, food sensitivities, digestive disorders and chronic infections. Through conferences,
educational materials, seminars and healthy products MINDD promotes integrative treatments that support cellular health. MINDD Foundation and their incredible team has become an important part of my life because our beliefs and goals are synergistically aligned. We work together by raising awareness and presenting critical information with the intention of helping others to make informed health choices which will lead to renewed health and quality of life. What else is on your professional radar for the coming few years? Any exciting news to share? I’m elbow deep in recipe writing, testing and shooting at the moment which I’m really enjoying, so I’m looking forward to releasing some new Paleo inspired cookbooks next year. Also I’m excited
yum. | pete evans
to be going on another adventure across the US for the filming of the second series of Moveable Feast. I’m also filming a new Paleo-orientated TV series in the US which I’m really enthusiastic about as it will allow me to get my hunter-gatherer hat on and cook my style of food. A year ago, a good friend of mine and I began developing a home ‘culture for life’ fermentation kit, which is in production now, so I’m chafing at the bit for it to be ready for public release. I’m about to release a 21-day plan to assist people with making the transition into living a healthier life. I could go on, but I’ll leave it there! Ok, a few quick and random questions for you. What’s your fave breakfast, lunch, dinner? For brekky: Duck eggs cooked in duck fat with a side of sautéed kale, half an avocado and some cultured vegetables. For lunch: A piece of fish that I caught after brekky, in a ceviche with lime juice, rocket,
cucumber, chilli, avocado, sesame seeds, tamari and yuzu. For dinner: I actually enjoy a simple salad for dinner. I don’t always feel like eating meat and my partner Nic makes the most incredible salads with all sorts of ingredients like baby spinach, fennel, rocket, cultured vegetables, chilled slow roasted veggies, herbs, nuts, seeds and a delicious dressing of tahini, avocado, extra virgin olive oil, raw apple cider vinegar, lemon juice and sumac. What do you do to relax? Where’s your favourite holiday spot? I love going for a surf, especially with Nic, Chilli and Indii. I also enjoy reading in the sun. Preparing food is actually really relaxing for me too. For holidays, anywhere with great waves like West Oz, Fiji, Bali, Tahiti, Hawaii, NZ. I love new experiences so I enjoy travelling to new surf destinations. What’s Manu really like in person? Is he as crazy/
yum. | pete evans
Pictured above from left, surfing is Pete’s getaway; with Manu on MKR; sneak peek at a little something Pete’s cooking up for a new Paleo project; and surfing with his daughters Chilli and Indii.
funny as what we TV audiences think he is?! What’s one thing we don’t know about Manu? Manu is like a brother to me. We became great mates long before we began working together on MKR and I value our friendship enormously. He most certainly is wild and funny, but he’s also wonderfully mindful and compassionate too. Hmmm… one thing you may or may not know about Manu is the fact that he’s an incredibly talented actor as well as a chef and a TV host. He should definitely be on a stage belting out a song and busting out a dance when he’s not on the tools creating masterpieces in the kitchen. Where will you celebrate Christmas this year, and who will you be celebrating with? We’re having a big extended family lunch at my Mum’s and hoping for good waves so that we can all go for a surf!
What’s one thing people don’t know about you? I don’t like wearing shoes! I love going everywhere in bare feet! If you could have one wish come true, what would it be? I feel that if the world could realise that we’re all energetically connected, that a greater conscience would arise and instead of disease, poverty, environmental destruction and war being so in the forefront of our nightly news broadcast, we would enjoy a lot more positive, unconditional love-orientated news. Sounds pretty corny I know, but wouldn’t it be great? Everyone and everything could enjoy a positive, happy, healthy experience during their time on Earth... that’s what I wish for! www.peteevans.com.au
yum. | pete evans
Oven roasted Italian chicken thighs with rosemary and lemon {
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¼ cup olive oil 6 cloves of garlic, minced 2 tablespoons honey 4 whole lemons, juiced 1 whole lemons sliced, juiced 1 tablespoon Italian seasoning 1 teaspoon dried oregano 1 teaspoon paprika 1 teaspoon onion powder ¼ teaspoon crushed red pepper flakes salt and freshly ground pepper, to taste 6 chicken marylands 1 medium onion, thinly sliced 1 tablespoon thyme, fresh chopped 1 tablespoon rosemary, fresh chopped Chopped fresh herbs (rosemary, thyme, parsley), for garnish
Preheat oven to 180-200°C. In a small bowl, whisk together olive oil, garlic, honey, lemon juice, paprika, onion powder, red pepper flakes, Italian seasoning, dried oregano, salt and pepper. Place chicken in a 13 x 9 inch baking dish. Place parts skin side up and spread them out evenly in the pan. Pour olive oil mixture all over chicken, turning pieces to coat all sides (if you marinated the chicken in this mixture, still add it all in). Arrange slices of lemon and onion around and under the chicken. Sprinkle all over generously
gluten free
dairy free
nut free
with thyme, rosemary, salt and pepper. Bake uncovered until chicken is cooked and juices run clear. Remove parts to a serving platter and garnish with additional chopped fresh herbs, if desired. Serve with a big salad and roasted vegetables. NOTE: For best results, marinate chicken overnight. + Serves 6 +
SOY free
SUGAR free
Preservative
free
yum. | pete evans
SUMMER GREEN SMOOTHIE {
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½ bunch of kale, stems removed ¼ bunch parsley, picked ½ bunch mint, picked 1 young coconut, flesh and water 1 cm ginger, peeled and grated juice of 1 lemon 10 macadamia nuts (soak them for a couple of hours if you like extra creaminess) 1 banana (optional) 1 raw organic egg 1 tablespoon maca (optional) 1 tablespoon super green powder or spirulina
{ method } Place all ingredients in a blender and blend until smooth and creamy.
gluten free
dairy free
SOY free
SUGAR free
Preservative
free
yum. | the natural nutritionist
Steph lowe
the natural nutritionist w w w. t h e n at u ra l n u t r i t i o n i s t . c o m . a u
Breakfast Antioxidant Bowl Traditional breakfast choices are often processed, high in simple sugars and low in nutrition. And we wonder why we need caffeine, muffins and the office lolly jar to get us through our days! Stop the vicious cycle by making a breakfast choice that is packed full of nutrients - good fats, greens and protein to provide blood sugar control and sustained energy. 1 cup water 1 teaspoon chia seeds Ÿ cup coconut milk ½ avocado 1 handful spinach 1 handful cos lettuce 1 handful raspberries 1 teaspoon cinnamon 1 teaspoon maca powder 1 teaspoon coconut oil 1 scoop Bare Blends organic vanilla bean WPI 1/3 tray ice Toppings: 1 handful walnuts, crushed Cacao nibs, to taste Add water and chia seeds to the blender and let sit for 15 minutes for the chia seeds to go to work. Add milk, avo, spinach, cos, raspberries, cinnamon, maca and coconut oil and blend well. Add protein powder and ice and blend until thick but smooth. Add more ice if desired. Pour into a bowl and top with walnuts and cacao nibs.
gluten free
SOY free
SUGAR free
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free
yum. | the natural nutritionist
Walnut & Basil Zuchetti
Raw Cashew & Chia Protein Bites
Simple, fresh and delicious. If you’re cooking for more than one, simply double the recipe and freeze the sauce for late nights home from work or training. Food prep and batch cooking changes your life.
Gluten free, sugar free, low carb and packed with good fats and protein – these Raw Cashew & Chia Protein Bites are the perfect guilt-free sweet treat. Real food is the answer to most things in my opinion.
1 tablespoon coconut oil 2 garlic gloves, finely chopped 400g can diced tomatoes (100 per cent tomatoes) 1 sachet tomato paste (no salt added) 1 heaped tablespoon oregano ½ cup fresh basil, chopped 1-2 fresh chillies, finely chopped Sea salt and freshly ground pepper, to taste 2 handfuls spinach, finely chopped 2 large mushrooms, diced 4 vine tomatoes, quartered ¼ cup walnuts, crushed 1-2 zucchinis, depending on how many you are serving (usually ½ per person will suffice)
250g cashews 1 scoop (30g) of Bare Blends native WPI* 2 tablespoons cacao powder 1-1.5 tablespoons natvia, depending on desired sweetness 1 tablespoon cinnamon ¼ cup coconut oil 1 tablespoon chia ¼ cup water
Heat oil in a large pan and lightly brown garlic. Add tomatoes and tomato paste, oregano, basil, chilli, salt and pepper. Simmer for 5 minutes before stirring through spinach, mushrooms and tomatoes. Stir through walnuts, turn off heat and set aside. Spiralize zucchini to form zuchetti and served topped with sauce and garnished with walnuts and basil. If you do not own a spiralizer, simply thinly slice zucchini with a sharp knife. Leftovers can be kept in the fridge for 3-4 days, or frozen as mentioned.
gluten free
dairy free
SOY free
SUGAR free
Preservative
free
Blend the nuts, protein powder, cacao, natvia and cinnamon and add to a large bowl. Add the melted coconut oil and stir well. Add the chia seeds and water after soaking for 10 minutes. Use an icecream scoop or spoon to form balls that sit nicely in the palm of your hand. To prevent sticking, add a touch of oil to your hands prior to doing so. Makes 8-10. Sprinkle with chia and/or protein powder and chill in the fridge before serving. *Use either their dark cacao or vanilla bean – it’s your choice. For dairy free or vegan versions, use a pea protein.
gluten free
SOY free
SUGAR free
Preservative
free
win!
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yum. | the urban list | brisbane
BRIS bike BOYS {
W e e k d ay w o r k i n g l u n c h e s m o s t l y m e a n l o n g
q u e u e s i n l e s s -t h a n a p p e a l i n g , b u t c o n v e n i e n t, t a k e a way s h o p s . b u t N o t a n y m o r e . }
Words Lisa Machin of The Urban List, www.theurbanlist.com/brisbane
Photo The Farmerâ&#x20AC;&#x2122;s Son, The Moveable Feast
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In an age where even Weetbix has added sugar, it is becoming harder and harder to eat healthy. Add to that a busy 9am-5pm working day and the odds are stacked against you. If you’ve got the best of lunchtime-intentions, don’t despair. Help has arrived for Brisbane’s office workers in the form of an organic-loving, pedal-powered duo called The Farmer’s Son. Co-founders Tate and SJ Culley combine their love of cycling and healthy eating to cut out the supermarket-middle man, cut out the battle to find organic takeaway food and cut out the process of lining up and waiting for food. Workers simply order online and have their healthy munchies delivered right to their desk. Easy. All their yummy and healthy produce is sourced from Australian farmers or grown in the Farmer’s Son’s own veggie patch. SJ is a nutritionist with a love of creating enticing, healthy recipes and all of The Farmer’s son recipes are organic, gluten free and usually vegan. The Farmer’s Son crew came up with the concept years ago, after getting tired of colleagues hassling them to swap lunches. The menu changes each week (the new menu is out on a Friday) and orders can be placed online.
changes weekly), which includes a lunch box, drink (either a juice, smoothie or coconut water) and a sweet treat. Their juices are some of the freshest out. SJ’s cold pressed juice recipes focus on gleaning the good stuff from vegetables while not compromising on taste. With no added sugar, they arrive in customers’ hands within two hours, to preserve nutrients and prevent oxidisation. If you like your smoothies with a dose of super-foods then the Australian bee pollen, maca powder, spirulina and brown rice protein that make a regular appearance will have you tickled green. For sweet tooths there are raw brownies, sesame balls, coconut and walnut muffins and raw karma balls. Keep an eye out for the duo as they zoom around inner Brisbane delivering to offices in the city and valley, West End, Newstead, New Farm and Teneriffe.
Meals are available for delivery every Thursday, with a minimum order of $50 (so get some colleagues to go in with you). The dynamic duo will then rock up to your workplace (between 9-11.30am) on their black and green Danish cargo bikes. And that’s lunch, sorted. Everything about the business is sustainable, from the glass jars the cold-pressed juices are served in, right down to their green powered website, pedal power delivery and composting of food scraps. A menu favourite is the Holy Kale salad with kale, quinoa, sweet potato, sunflower sprouts, sunflower seeds, avocado and a fresh herb, spices and lemon dressing. Then there’s also the Son’s Special (which
Photo The Farmer’s Son, The Moveable Feast
yum. | the urban list. | sydney
your guide to GF BREKKY in sydney { G o n e a r e t h e d ay s w h e n s y d n e y f o o d i e s w e r e f o r c e d t o search far and wide for an eatery that catered to their dietary needs. Here are our top GF breakfast spots.
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Words The Urban List, www.theurbanlist.com/sydney
Clipper Café There’s reason why Clipper Café is busting at the seams with food-savvy patrons. For the gluten-intolerant, head down to Clipper Café for the legendary baked eggs with GF toast, or pop in for traditional housemade chai and one of their GF treats such as the white Belgium chocolate brownie with mango, macadamia, coconut and lemon myrtle. Address: 16 Glebe Point Road, Glebe Open: Sun-Sat 6am-6pm
The Grounds of Alexandria The Grounds of Alexandria has the gluten-free folk covered with options including tasty smashed avocado on gluten-free toast. Once known as the old Four’N Twenty pie factory, this amazing heritagelisted warehouse space now features an organic garden and large courtyard to seat their many, many devoted patrons. Address: Building 7A, 2 Huntley St, Alexandria Open: Mon-Fri 7am-4pm; Sat-Sun 7.30am-4pm
O Organic Produce Café At O Organic Produce Café, there are plenty of GF options on the menu. From a range of organic salads and GF wraps crafted from tannour bread, to treats like their mouth-watering gluten-free banana bread— this Surry Hills haven holds the key to the perfect brunch. Address: 487 Crown Street, Surry Hills Open: Mon-Sat 7.30am-4.30pm; Sun 8.30am-3.30pm
St Jude St Jude offers a humble yet intriguing menu that includes eye-catching options like polenta porridge and a different omelette each day. This café is constantly brimming with locals—so be sure to get in early. Their coffee arrives via boutique coffee roaster Rush Roasting Co. Address: Corner Thurlow And Bourke Sts, Redfern Open: 7am–‘till late afternoon
Meadow Cafe Located beside the Prince Alfred Pool, Meadow Café is your gluten-free-friendly post-swim pit stop. Don’t let the outdoor umbrella tables fool you—this is a dining concept that will exceed expectations. We recommend the black sticky rice with coconut cream, banana and passionfruit. Address: 1004 Chalmers Street, Surry Hills Open: Mon-Sun 7am-4pm
KeenWah at Bondi Farmers’ Market The team behind KeenWah has recently opened a stall at the Bondi Famers’ Market. Their offerings include quinoa-based granola cups; cacao brownies; and ‘Power’ porridge with toppings like fig and almond or rhubarb and yoghurt. This nourishing brekky is sure to hit the spot. Address: Bondi Public School, Bondi Open: Sat 9am-1pm
yum. | the urban list. | sydney
Photo The Urban List
Aboutlife At Aboutlife take your pick from an array of GF breakfasts, including porridge, pastries and quiches. After brekkie, peruse the aisles for interesting additions to your pantry. Or better yet, hit the Rozelle markets just up the road for brilliant bric-à-brac. Address: 605 Darling Street, Rozelle Open: Mon-Thurs 7am-8pm; Fri-Sun 7am-7pm Ungaro Raw This recently opened organic café has already proven to be a serious contender on the GF food scene. Ungaro Raw’s gluten-free options span the entire length of the menu and include delights such as the vegan and GF corn and zucchini fritters or the raw chia fruit breakfast board. Address: 656 Darling Street, Rozelle Open: Mon-Thurs 7.30am-5pm; Fri-Sat 7.30am-10pm; Sun 7.30am-5pm Sweetness the Patisserie Just when gluten-intolerant sweet-tooths thought
they’d suffered the short end of the stick, Sweetness the Patisserie flung open their doors and saved the gluten-free day. This unassuming little patisserie serves up mouth-watering gluten-free biscuits, muffins, brownies, small loaves and slices. Sweetness the Patisserie has pushed the boundaries when it comes to fusing amazing flavours, like their chaispiced bread, lime and coconut loaves and pumpkin gingerbread. Address: 38 Oxford Street, Epping Open: Mon-Wed, Fri 8.30am-5.30pm; Thurs 8.30am8pm; Sat 9am-5pm Brioche Organic Bakery There was a cry of relief from the gluten-intolerant when Fiona Wilkinson, a coeliac herself, opened the doors to Brioche Organic Bakery/Café in Balmain. Swing by the café to pick up GF pies, spinach and ricotta rolls, cakes, brownies and slices for the best brekky on the run. Address: 349 Darling Street, Balmain Open: Wed-Mon 7am-6pm
yum. | the urban list | melbourne
Melbourne’s guide to Paleo { Paleo diets hark back to an era when dinosaurs ruled the p l a n e t . n o w , m o d e r n - d ay c av e p e o p l e a r e j u m p i n g o n b o a r d the ‘fad’ that’s been around for thousands of years } Words Ella Stening of The Urban List, www.theurbanlist.com/melbourne
Normally I’m a sceptic when it comes to fad diets. I think this stems from my childhood where I watched Dad resign to only eating apples for the rest of his life after he popped a button on his jeans while playing tag with my brothers and I. After sticking to Granny Smiths and Pink Ladies for four days, he lost three kilos (water weight babies, who’s he kidding?), but also had to endure refusing Mum’s meaty lasagne and Grandma’s roast lamb. The latest lifestyle change to plague our newsfeeds is that of the ‘Paleo’ or ‘Caveman’ Diet, which basically entails eating anything that our hairy ancestors would’ve found lying around their jungle abodes. Unlike your typical fad diet though, it’s actually very much a sustainable diet – full of meats, nuts, seeds, fresh fruit and veg, eggs and healthy oils. Amongst the list of no-no foods are dairy and cereals. The philosophy behind the diet is that if our hunter-gatherer ancestors managed to exist living on the very basics, then we should all be able to as well, particularly as we are far more sedentary than our predecessors. The diet/lifestyle also been having wicked results amongst the celebrity world. Paleo is the reason that Jessica Biel is with Justin Timberlake, why Megan Fox is Megan Fox and explains how Miley Cyrus can pull off gyrating around a construction site. Not only this, cutting out processed foods and refined sugars actually makes you feel pretty freaking awesome.
SHOPPING LIST There are plenty of organic and diet-friendly grocery stores out there, but where to find them amongst all the big supermarket chains? First thing for a Paleo convert to nail is meat - and make sure it’s organic! We suggest hitting up Bertie’s Butchers in Richmond for some grass-fed lamb, Wholefoods in Brighton for your T.O.M.S. organic meats (they also stock Bertie’s meat along with a heap of organic and/or biodynamic products), Terra Madre in Northcote for your freerange eggs and biodynamic beef (make sure you check out their huge gluten-free section while you’re there), and Fitzroy’s Vegetable Connection for your happy chickens. To accompany that meat fest you also need some fruit and veg. But who has the time to hand pick? Get a $55 delivery box from Kew Organics (any day of the week you can have a delivery of your selection of fresh produce right to your doorstep). For healthy spreads and oils – natural peanut butter, tahini or coconut oil for example – try out Spelt Quinoa, the advocates for superfoods that were once found selling a kilo of dates for $1! If you can’t get there, check out Malvern’s Melbourne Street Organics – their raw cashews and housemade peanut spreads are to die for. And while we’re on the topic of all things raw, don’t miss Botanical Cuisine’s incredible range of raw, organic and vegan products.
yum. | the urban list | melbourne
SUBSTITUTES FOR YOUR FAVOURITES Some of us can’t give up muesli. Who am I kidding? No one can give up muesli. But something tells me that Mr Neanderthal wasn’t chewing the fat with old mate Tyrannosaurus over a bowl of granola. However, I’m sure it would have been a different story if Forage Paleo was around back then. Based out of Sandringham, Forage stocks their cereal, bircher and porridge in a variety of locations around Melbourne. If you find yourself screaming for icecream and don’t want to settle for lemon gelato, hit up Gelativata for every icecream flavour you ever dreamed of, dairy free, but certainly not taste free. Keeping along the dessert track, Sweetie Pie & Cuddle Cakes make dairy-free, gluten-free, soy-free and egg-free versions of their cupcakes, which actually taste better than a regular cupcake. (We know, these may not be 100 per cent strictly Paleo, but when it comes to sweet treats, sometimes a girl’s gotta give herself a break). The staff at Great Earth in Camberwell and Green Onions in Malvern will be able to show you which health foods, organic fruits, vegies, coconut products etc. are a-ok to munch on. We’re also loving Hawthorn newbie, The Common Good Ethical Grocer.
WHERE TO EAT The worst thing about going on a diet is that you automatically become that annoying person who leaves at the end of the night a) starving, or b) drunk because you can’t eat anything on the menu. However there are a few places that’ll commit to your Paleo lifestyle so you can join in on the food coma. For a red meat fix look no further than Meatmother in Richmond – your inner caveman will squeal over their slow-cooked lamb shoulder. For a sustainable breakfast, hit up Palate. They offer a Paleo breakfast, as well as catering to gluten-free and dairy-free. The Deck in Brighton also lays claim to being one of the first Paleo friendly restaurants in Melbourne and, of course, stop by Paleo Cafe. WHO TO FOLLOW • Paleo in Melbourne – the tips are all locally based so the posts will never feel out of reach. • The Healthy Chef – the protein calculator will ensure you’re getting the right nutrients. • Eat Drink Paleo – loving the go-to guides to navigating menus when you’re dining out. • Primal Shift – to keep you motivated and on track. • Sustainable Table – the single most comprehensive guide to Paleo and healthy living. Get amongst it.
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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 e w e b s i t e s , a p p s and blogs to give you even more food for thought
}
gluten-free websites G-Free Foodie www.gfreefoodie.com Although the product and restaurant reviews are aimed at American readers, this website has a huge range of recipes for gluten-free eaters (including recipes for kids). Their blog also includes some useful tips and information that’ll make it easier for you to stick to a gluten-free diet. Ali V – It’s all about Gluten-Free www.alivitsallaboutglutenfree.com After being diagnosed with coeliac disease in 2008, Ali noticed a huge change in her life. Through her website, she provides information about what the gluten-free lifestyle is all about and answers questions people may have about how to transition into this new diet. She’s also passionate about cooking glutenfree food, and she shares her sweet and savoury recipes with readers. Gluten-Free Australia www.glutenfreeaustralia.com Michelle understands how difficult it can be when starting a gluten-free diet, so she started Gluten-Free Australia to make it easier for everyone out there. The site features Michelle’s product guide, alternatives to glutinous favourites and links to other useful websites. Gluten-Free Eating Directory www.glutenfreeeatingdirectory.com.au Searching for somewhere to eat that actually offers gluten-free food? This comprehensive online guide shows which restaurants, cafés and shops are best for those who stick to gluten-free diets. Search by category or location – the website even shows the best gluten-free feeds in other countries across the world. Tasty-Yummies www.tasty-yummies.com Gluten-free, dairy-free and mostly vegetarian – Beth Brickey’s no stranger to complicated diets that can be hard to follow. Her recipes don’t taste like your typical gluten-free fare, though. Using seasonal, organic ingredients, Beth’s pretty sure her Tasty Yummies will completely change the way you feel.
yum. | FYI
gluten-free apps Foodily Recipe Sharing with Friends Price: Free Looking for the best recipe app? Foodily is the world’s largest social recipe network where you can discover and share any recipe on the web, including your own. Use Foodily to keep track of all the recipes you love in one complete recipe box. Get ideas everyday by following friends and experts like Wolfgang Puck and Cat Cora. See for yourself why Foodily maintains a 5 star app rating and has won the prestigious Webby and New Media Awards. Features include: Foodily Originals (the fast, beautiful and fun way to share your recipes with friends), Post photos (share pictures of what you’ve cooked), Advanced Search (find recipes by ingredient or diet type, like gluten-free or Paleo), Collections (keep track of what you like from every recipe site, by faving and creating personalised lists for weekly dinners and special occasions) and Food Friends (discover people with similar tastes, follow celebrity chefs, bloggers etc). Paleo Plate Price: Free More than 150 (and growing) Paleo and gluten-free recipes broken up into delicious categories. If a caveman couldn’t eat it, neither can you. The core concept of Paleo is to avoid grains, sugars, dairy and artificially processed food and replace them with high-quality meat, fish, eggs and vegetables. There are tonnes of recipes in each category: pork, beef, poultry, seafood, breakfast, side dishes and the highly coveted Paleo dessert. Allergy Free Entertaining Price: $2.99 Gluten-free inspiration is at your fingertips. With more than 130 recipes available in the one app, you’re bound to find something that suits your cravings. The alternative ingredients list will help you know the exact ingredient to alter the recipe for multiple allergies. We love the shopping list function.
gluten-free blogs a girl defloured www.agirldefloured.com When people ask Alison where she learned to cook, she usually says “from Mom and Martha”. Over the years, her passion for cooking turned into a certain fluency for the language of food, as well as an outright obsession for food magazines, cookbooks, cooking shows and food writing. The heart of her home is definitely the kitchen and it is where she spends the majority of her day, developing recipes, cooking, reading, blogging, picture taking and washing the dreaded pile(s) of dishes that amass! elAna’s pantry www.elanaspantry.com One day, at the peak of her business success, Elana woke up and found herself in her 30s, living in NYC with a husband, toddler and an infant. She wondered what she was doing. “I felt like a fish out of water. I wanted to raise my boys in a simple environment, similar to the one in which I grew up in Northern California. My husband and I decided a change of scenery was in order and within a year we moved our family to Colorado,” she says. In her 20s Elana studied ayurvedic cooking. When she and her son were diagnosed with coeliac disease, this three-year study came in handy. Out of necessity, her cooking took on an entirely new dimension as the pair both went on a gluten-free, grain-free diet. And so began Elana’s Pantry.
yum. | food for health
Food, glorious food { From making muesli for personal clients in her clinic, to making museli for the world } Words Natasha Pavez
Not all of us have known exactly what our life’s passion is from a young age. Narelle Plapp, however, did. Narelle (pictured right) is the face behind Food for Health, one of the most reputable brands on the health food market and it’s due to her love of all things healthy that we food enthusiasts get to enjoy her yummy treats. And just like the heart in her logo suggests, all her products are “made with love”. Coming from a background working in a busy retail store, Narelle admits she missed the social side of work when she became a qualified naturopath (“back in another life,” she laughs). After jumping at the opportunity to buy a health food store in her area, she knew she’d found a way to use her knowledge while interacting with people every day. Narelle decided to sell her mueslis at the store – a product she loved formulating for her naturopathic clients – and their popularity was amazing. They quickly became her number one bestselling item.
Fast forward nine years and Narelle has opened new health food stores, sold them, started a family and decided to cure her one-store boredom by launching Food for Health onto the wider market. Her products can be found in most major supermarkets across Australia and also six international countries. “I never thought I’d be here from the two little mueslis I made,” she says. “It’s awesome – life takes you on new journeys you don’t really expect. You just roll with the punches and next minute you’re where you’re supposed to be.” Although Narelle isn’t a coeliac – “I’m one of the lucky ones,” she says – she enjoys a wheat-free diet, understanding how important it is for her own health. However, through working as a naturopath, she understands how difficult it is for people who have no other options. She knows it’s an especially difficult time for newly-diagnosed coeliacs, and that’s why Narelle recommends the newly-diagnosed
yum. | food for health
head straight to their local Coeliac Society. “They’ll give you free samples, overload you with information and tell you where to buy products,” she says. “It’s the easiest and very first point for a person who’s just been diagnosed with coeliac disease.” All of Narelle’s delicious treats are gluten-free – another option to make choosing something yummy that little bit easier. Being an incredibly busy woman, we wanted to find out what Narelle does in her down time. “As weird as it sounds, I go to the gym!” she laughs. Spending time with her family is just as important for Narelle. “We live close to the beach, so we walk our dog a lot there,” she explains. Their little “ratbag” labradoodle pup is her son Jack’s best friend, and is one of the family. “My family is what keeps me going,” she says. “We’re a very family friendly company. Food for Health employs lots of working mums, and family always comes first for us. I’m really proud of the atmosphere we have. I don’t just do this for the rewards, I do this for the family lifestyle I get out of it as well. There’s no comparison, family’s everything for me.” The future’s definitely looking bright for Food for Health and you can expect to see a lot of new products hitting the shelves soon. The Food for Health team has had their thinking caps on to create products that are just as delicious as their most popular products, and exactly what their customers want. With eight new products being rolled out in 2014, we’ll be spoiled for choice. “They’re further extensions of our mueslis, bars and snack products, all gluten-free. The majority will be fructose free, too,” Narelle reveals. If you’re looking to try one of Food for Health’s treat, their top seller is also Narelle’s favourite – the gluten- and fructose-free Fruit Free Bars. “I’m quietly addicted to them,” Narelle admits. “I probably have two a day!”
Narelle knows the hard work she puts in every day has given her an amazing journey, and she wouldn’t have it any other way. “I pushed on and I battled through,” she says. “Without my team and my family, I wouldn’t be where I am. For me, it’s all about passion and persistence.” www.foodforhealth.com.au
yum. | the wholesome athlete
meg gillmer
the wholesome athlete
Honey Buzz Bars
w w w. t h ew h o l e s o m e at h l e t e . c o m
{
Ingredients
}
2 cups seeds ½ cup nuts 1 cup seeds, extra 2 cups dried fruit, chopped ½ teasoon cinnamon ½ cup honey ¼ cup coconut oil, melted These bars are such a great way to use up whatever dried fruit, seeds and nuts you have in the kitchen and each batch tastes different. They’re completely free of gluten, dairy, eggs and grains. Let them cook completely before cutting into pieces then enjoy post training or during a bush walk or bike ride. They taste great with a cup of soothing tea, as well. Grind 2 cups seeds and nuts to form a flour-like consistency. Add the nut/seed ‘flour’ to extra seeds, dried fruit and cinnamon. Stir. Add melted coconut oil and honey. Press mixture into greased slice tin and bake for 20 minutes at 180°C. Let cool completely before gently cutting and wrapping bars. Store in fridge.
gluten free
dairy free
SOY free
SUGAR free
yum. | the wholesome athlete
banana nut granola bar {
dry Ingredients
}
1 cup quinoa flakes 1 cup puffed quinoa or puffed brown rice
½ cup pumpkin seeds ½ cup sunflower seeds ¼ cup sesame seeds 2/3 cup almonds, chopped 1 cup dried cranberries or raisins 1 teaspoon ground cinnamon or ginger
{
dairy free
}
4 tablespoons honey, rice malt or maple syrup 3 over-ripe banans, mashed
I love using quinoa flakes in my baking and breakfast recipes - they’re full of nutrition and are an easy replacement for oats. I find these bars a filling breakfast on the go or a handy snack. If allowed to cool properly, they hold together well enough to take as a ‘portable’ for training. Mix together all the dry ingredients in a large mixing bowl. Stir in wet ingredients to combine.
gluten free
wet Ingredients
Spread mixture into a lined slice tin or baking tray and bake for 12 minutes at 180ºC Pull tray out and carefully score the mixture using a knife, into the bar size you want. Bake for a further 15 minutes or until the bars are browned on top. Allow bars to cool completely before cutting and wrapping.
SOY free
SUGAR free
Preservative
free
yum. | celebrate health
Celebrating a happy life {
C har l i e G o l d s mith k n o w s a thi n g o r tw o
a b o u t c e l e b rati n g h e a l th a n d , imp o rta n t l y , c e l e b rati n g l if e at th e s am e tim e
}
Words Natasha Pavez
Charlie Goldsmith is the face behind Celebrate Health – yes, that familiar magenta pink brand you’ve no doubt seen on shelves in the health food aisle of a supermarket near you. Charlie was good enough to take a break from his busy life to chat with yum. magazine about all things GF and finding his happy place. Tell us about yourself – who are you, what’s your background and what were you doing before starting Celebrate Health? I own a design, digital and print agency in Melbourne called Cassette that I started when I was 19. I’m also a part owner in AMPR, one of Australia’s leading PR agencies that is based just around the corner from Cassette. Do you have any food intolerances yourself? I am intolerant to most of the things we are trying to cater to. Gluten, dairy and fructose are the main things I need to avoid. What inspired you to start Celebrate Health? Was there a gap in the market you knew you could fill? What makes you want to continue improving and adding to your product range? When I was 26 I discovered that I was intolerant to gluten. The day I found out, I cut it from my diet completely with dramatic results. I had been getting sick frequently, was overweight, depressed and foggy for a long time. After a few weeks
yum. | celebrate health
gluten free, all those problems were healed. Once I realised how much the food I was eating was affecting me I had some tests done and found a list of things that I wasn’t able to digest properly so I cut them out too. Since then I have wanted to ensure that people didn’t have to suffer the way I did. I know how confusing it is to work out what to eat when you have an intolerance or allergies. Celebrate Health is designed to make it easy for people like me. What’s been your favourite thing about having your own business? I love having an idea and then fighting to bring it into reality. With Celebrate Health, I have a lot of freedom to be creative. Seeing the results is very satisfying. What’s your best-selling product? What’s your personal favourite product? Our Moroccan Quinoa is very popular but our new tomato sauce is my favourite innovation. It is sugar free and sweetened naturally with stevia. What’s the best thing your customers have said to you? We’ve had so much positive feedback. I really love that people notice the effort we’re putting in and then take the time to let us know.
yum. | celebrate health
You’re on Instagram and Facebook – how has social media helped Celebrate Health make its mark in the food industry? We actually didn’t even have an Instagram account until one of my staff told me that hundreds of people had been posting meals made with our products! We have had over 2000 meals posted by people which has been incredible for bringing awareness to our brand and its benefits. Do you have any advice for people who might be interested in trying cleaner eating, or for those trying to find healthy food to eat while avoiding gluten? Yes! Start today and commit to two weeks of perfect eating. Once you see how much better you feel, going beyond two weeks is simple - I’ve been doing it without fail for eight years now. If I could make a law banning junk food, I would. What does the future of Celebrate Health look like? We have a very long list of new products in development - about 35 almost ready to go to market. We’re trying to bring variety into a market that is very limited in choice and convenience. In your free time, what do you find yourself doing? One of my favourite things to do is go to the market to buy my food. It’s a peaceful time for me. I try to go to the market three times a week so my food is at its freshest. On the beach in Tulum, Mexico, is when I truly have free time. It’s the only place in the world where I really feel like I’m at home. Any other words of advice for yum. readers? Being happy is not something that just happens one day and stays that way. You need to wake up everyday and do things to get you there. Then the same things that got you there need to be repeated. Eat healthy food. Run. Do yoga. Be kind. Be a best friend to many people. Keep people in your life that want the best for you. Be honest. Take responsibility for your life. Help people. Accept help. Listen to advice. Learn lessons. Give. Conquer fears. Love without expectation. Keep an open mind. Everything starts with a thought, so deciding to be happy is a very good idea. I’m not saying that all these things will fix everything else, but I believe if you don’t feel good and you do nothing, things aren’t likely to change. www.celebratehealth.com.au
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bee’s bread wrap ™ The beeswax and cloth food storage alternative Keep bread fresh without plastic! Wrap a crusty loaf of bread from the market or your own homemade with Bee’s Wrap™. Use the warmth of your hands to mold the Bee’s Wrap around the bread or around the top of a large bowl or dish. When cool the wrap stiffens holding its shape and seal. Perfect for going to a potluck or storing leftovers. Keeps food fresh naturally! Bee’s Wrap is made with organic cotton muslin, beeswax, jojoba oil, and tree resin. The antibacterial properties of the beeswax and jojoba oil help to keep food fresh and allow you to use the Bee’s Wrap again and again. It is not recommended for meat. Wash your Bee’s Wrap in COOL water with a mild dish soap, air dry, fold, and store in a drawer or in a basket on the counter. In this package you will receive 1 bread wrap (17”x23”).
Note: Unfortunately Bee’s Wrap™ cannot accept returns, because the product is used for food storage. Please contact us if your package was damaged upon receipt and we will replace it.
www.yumglutenfreemagazine.com.au/shop
yum. | instagram
follow us ! Follow our team on Instagram and join us on our gluten-free adventures around Australia! Here are some of our Instagram highlights from the past few months. You can find yum. mag on Instagram at:
yum_gluten_free
Botanica Real Food Look at this amazing #glutenfree spread #yumglutenfreemagazine
YUM!
iheartbrownies At the Finders Keepers Market tasting these amazing brownies!
The Rogue Rennard Lunch! #glutenfree #yumglutenfreemagazine
Gelocchio Gelocchio - amazing! #icecream #glutenfree #cairns#yum #yummy
Tea and cookies anyone? Loving this new t2tea set they are a perfect match with these yummy triple choc fudge byronbaycookies Thanks sweatybettypr
Kewarra Beach Resort Shack Itâ&#x20AC;&#x2122;s Friday! Time for #glutenfree #pizza on the beach .... And a cocktail! #yum
Get Fresh Loving this place for lots of #glutenfreegoodies including bagels!!!! #glutenfreebagels #getfresh #yumglutenfree
yum. | the urban list | melbourne
Melbourne’s guide to Paleo { Paleo diets hark back to an era when dinosaurs ruled the p l a n e t . n o w , m o d e r n - d ay c av e p e o p l e a r e j u m p i n g o n b o a r d the ‘fad’ that’s been around for thousands of years } Words Ella Stening of The Urban List, www.theurbanlist.com/melbourne
Normally I’m a sceptic when it comes to fad diets. I think this stems from my childhood where I watched Dad resign to only eating apples for the rest of his life after he popped a button on his jeans while playing tag with my brothers and I. After sticking to Granny Smiths and Pink Ladies for four days, he lost three kilos (water weight babies, who’s he kidding?), but also had to endure refusing Mum’s meaty lasagne and Grandma’s roast lamb. The latest lifestyle change to plague our newsfeeds is that of the ‘Paleo’ or ‘Caveman’ Diet, which basically entails eating anything that our hairy ancestors would’ve found lying around their jungle abodes. Unlike your typical fad diet though, it’s actually very much a sustainable diet – full of meats, nuts, seeds, fresh fruit and veg, eggs and healthy oils. Amongst the list of no-no foods are dairy and cereals. The philosophy behind the diet is that if our hunter-gatherer ancestors managed to exist living on the very basics, then we should all be able to as well, particularly as we are far more sedentary than our predecessors. The diet/lifestyle also been having wicked results amongst the celebrity world. Paleo is the reason that Jessica Biel is with Justin Timberlake, why Megan Fox is Megan Fox and explains how Miley Cyrus can pull off gyrating around a construction site. Not only this, cutting out processed foods and refined sugars actually makes you feel pretty freaking awesome.
SHOPPING LIST There are plenty of organic and diet-friendly grocery stores out there, but where to find them amongst all the big supermarket chains? First thing for a Paleo convert to nail is meat - and make sure it’s organic! We suggest hitting up Bertie’s Butchers in Richmond for some grass-fed lamb, Wholefoods in Brighton for your T.O.M.S. organic meats (they also stock Bertie’s meat along with a heap of organic and/or biodynamic products), Terra Madre in Northcote for your freerange eggs and biodynamic beef (make sure you check out their huge gluten-free section while you’re there), and Fitzroy’s Vegetable Connection for your happy chickens. To accompany that meat fest you also need some fruit and veg. But who has the time to hand pick? Get a $55 delivery box from Kew Organics (any day of the week you can have a delivery of your selection of fresh produce right to your doorstep). For healthy spreads and oils – natural peanut butter, tahini or coconut oil for example – try out Spelt Quinoa, the advocates for superfoods that were once found selling a kilo of dates for $1! If you can’t get there, check out Malvern’s Melbourne Street Organics – their raw cashews and housemade peanut spreads are to die for. And while we’re on the topic of all things raw, don’t miss Botanical Cuisine’s incredible range of raw, organic and vegan products.
yum. | the urban list | melbourne
SUBSTITUTES FOR YOUR FAVOURITES Some of us can’t give up muesli. Who am I kidding? No one can give up muesli. But something tells me that Mr Neanderthal wasn’t chewing the fat with old mate Tyrannosaurus over a bowl of granola. However, I’m sure it would have been a different story if Forage Paleo was around back then. Based out of Sandringham, Forage stocks their cereal, bircher and porridge in a variety of locations around Melbourne. If you find yourself screaming for icecream and don’t want to settle for lemon gelato, hit up Gelativata for every icecream flavour you ever dreamed of, dairy free, but certainly not taste free. Keeping along the dessert track, Sweetie Pie & Cuddle Cakes make dairy-free, gluten-free, soy-free and egg-free versions of their cupcakes, which actually taste better than a regular cupcake. (We know, these may not be 100 per cent strictly Paleo, but when it comes to sweet treats, sometimes a girl’s gotta give herself a break). The staff at Great Earth in Camberwell and Green Onions in Malvern will be able to show you which health foods, organic fruits, vegies, coconut products etc. are a-ok to munch on. We’re also loving Hawthorn newbie, The Common Good Ethical Grocer.
WHERE TO EAT The worst thing about going on a diet is that you automatically become that annoying person who leaves at the end of the night a) starving, or b) drunk because you can’t eat anything on the menu. However there are a few places that’ll commit to your Paleo lifestyle so you can join in on the food coma. For a red meat fix look no further than Meatmother in Richmond – your inner caveman will squeal over their slow-cooked lamb shoulder. For a sustainable breakfast, hit up Palate. They offer a Paleo breakfast, as well as catering to gluten-free and dairy-free. The Deck in Brighton also lays claim to being one of the first Paleo friendly restaurants in Melbourne and, of course, stop by Paleo Cafe. WHO TO FOLLOW • Paleo in Melbourne – the tips are all locally based so the posts will never feel out of reach. • The Healthy Chef – the protein calculator will ensure you’re getting the right nutrients. • Eat Drink Paleo – loving the go-to guides to navigating menus when you’re dining out. • Primal Shift – to keep you motivated and on track. • Sustainable Table – the single most comprehensive guide to Paleo and healthy living. Get amongst it.
yum. | paleo cafe
Eat like a caveman {
a mo d e r n d ay cafe specialisi n g i n p r ehisto r ic foo d that ’ s gl u te n f r ee a n d goo d fo r y o u
}
Words Michelle Dryburgh
Like a kid in a candy store. Only healthy. That’s the best way to describe my first visit to Paleo Café (and to be honest, every time since). Paleo Café has forged a growing allegiance of fans since opening in Cairns in 2012. The brand is now expanding, with Paleo Cafes opening across Australia and soon to launch overseas. Everything on the menu is 100 per cent gluten and dairy free. The meals use only Paleo-approved ingredients like meat, seafood, eggs, fruit, vegetables, nuts, seeds and berries. There’s nothing processed and no grains, soy, sugars or preservatives – so there’s no risk of gluten contamination.
Having discovered the Paleo diet shortly after my Coeliac’s diagnosis three years ago, I had already experienced the health, energy and weight loss benefits of eating like a cavewoman. But I never imagined I’d find a Paleo-friendly café. My partner and I were planning a holiday to Cairns and I was researching the local gluten-free dining options when I came across the Paleo Café Facebook page. It felt like all my Christmases had come at once. And it was only April! When we finally touched down in Cairns, we met our waiting shuttle bus, checked into the hotel, left our bags with reception and walked straight to Grafton Street, in the rain, for breakfast at Paleo Café.
yum. | paleo cafe
Pictured above, Marlies and Jai Hobbs have son Troy to thank for introducing them to a healthier way of living.
There we found a modern, clean café with a bright orange theme and a retail section stocking Paleo ingredients, literature, cookbooks, supplements and skincare as well as a fridge full of ready-made take home meals. Then there’s the menu. Unfamiliar with having more than one or two gluten-free options to choose from, I spent close to 30 minutes pondering the extensive offerings before deciding on the Paleo pancakes with whipped coconut cream, a real fruit smoothie with almond milk and a coffee. I moved to Cairns soon after (some would say just
for the café), and I’ve been a Paleo Café regular ever since. Afterall, it is the only place I can start my day with cake and not feel guilty. The business is now a registered franchise and in recent months the first franchise cafes have opened in Brisbane’s inner city Paddington and also at Bondi Junction near Sydney. At the time of this magazine publishing, even more Paleo Cafes are under construction in Brisbane’s CBD, North Lakes and the Mornington Peninsula - all due to open by 2014.
yum. | paleo cafe
Founders Jai and Marlies Hobbs have had a busy year growing the business and recently returned from the Primal Conference in the United States where they met with leading identities in the global Paleo community. And they have an even bigger year ahead. Lease negotiations for new Paleo Cafes are underway in Adelaide, Perth and Newcastle, and they have plans to open in Townsville and Melbourne before taking the brand overseas, starting with cafes in Canada and the US. It’s been a whirlwind journey for the Cairns couple who established Paleo Café shortly after discovering the health benefits of the Paleo diet. As a baby, their son Troy suffered severe acid reflux caused by dairy
intolerance. Two weeks after starting a dairy-free formula, four-month-old Troy went from waking every hour to sleeping soundly through the night. Jai and Marlies then introduced grain- and dairyfree meals to their own diets before fully adopting the Paleo lifestyle. With Jai running his own financial services business and Marlies juggling her work as a lawyer with being a new mum, the couple soon discovered the time and planning needed for a Paleo diet was hard to find in their busy, modern lives. No sooner had they mentioned how great it would be to have a dedicated Paleo store and café nearby, they realised the potential of their idea. They registered the business name the following day and opened the doors to the first Paleo Café in
yum. | paleo cafe
What is Paleo? The Paleo lifestyle replicates the way our Paleolithic or ‘Caveman’ ancestors lived and ate. That means a diet of unprocessed, natural food like like grass-fed meat, eggs, fish, vegetables, fruit, berries, nuts and seeds, avoiding gluten, grains, legumes, refined sugar, preservatives and dairy. Living a complete Paleo lifestyle also means maintaining a healthy balance of exercise, activity, work, rest and sleep. How can coeliacs and people with gluten intolerance benefit from eating Paleo? Paleo is the simplest dietary framework that is free of grains, gluten and dairy. So it’s perfect for coeliacs and those with gluten and dairy intolerance and can aid in healing the gut.
Cairns just six months later, in October 2012. “We received a lot of media attention and straight away people loved the concept and the convenience of being able to eat Paleo without the hassle of planning and cooking meals from scratch,” Marlies says.“Very early on we realised the potential for the business to expand into other locations. Originally we considered opening additional company-owned stores but we soon had passionate, motivated people asking us how they could get involved and open their own Paleo Cafés.” While the franchise cafes aren’t a ‘cookie cutter’ copy of the original, Marlies and Jai admit they are selective about who can become a franchisee.
“We only accept people into the brand who are just as passionate about the Paleo lifestyle as we are,” Marlies says. “Our franchisees all bring something unique to the table, so while there is consistency in the core menu and product range and a similar look and feel to each café, we do encourage each team to be creative, use local produce and adapt to the climate and demands of their local area.” There are many ingredients in Paleo Café’s recipe for success but Marlies says her people are key. “Our team is essential,” she says. “Jai and I can only take the business so far ourselves. We need the passion and support of our staff to help drive growth and ensure the customer experience
yum. | paleo cafe
in each of the cafes is maintained and franchisees receive all the support they need to prosper. “And our customers are extremely supportive. We have a strong community behind us and a lot of loyal, regular customers - some we see every day.” Social media has also been instrumental in building the Paleo Café brand. The team interacts with fans on Facebook daily, engaging in conversation and tantalising tastebuds with foodie images. “I really think people are drawn to the personal touch we offer and recommend us to their friends because of that,” Marlies says. Among the customers drawn to Paleo Café have been a few famous faces, including celebrity chef Pete Evans, active wear designer Lorna Jane Clarkson, football stars Greg Inglis and Nate Myles and his actress girlfriend Tessa James, as well as Alice Zaslavsky from Masterchef 2012. Marlies and Jai are among the regular diners and still take advantage of the ready-made meals for those busy mid-week dinners. But they also enjoy plenty of home cooking, and have been testing some exciting new recipes for Paleo Café’s first cookbook to be released this summer. “It will be an inspirational lifestyle and recipe book full of tips and information, aimed to motivate people to live their best lives possible,” Marlies says. Their son Troy is now two years old and thriving on the Paleo diet. He no longer suffers with painful symptoms and can even tolerate a small amount of dairy on occasion. As he gets older, the temptation of sugary snacks at school and birthday parties draws closer – but mum and dad aren’t too worried. “He enjoys the food we give him but we also don’t freak out if he does have an occasional encounter with non-Paleo food,” Marlies says. “We plan to continue explaining to him the difference between real foods and fake, processed foods and what they do to our health. We’ve also started a fruit and vegetable garden at home to get him involved so he understands the best food comes from nature.”
Above, Paleo Café’s Lifestyle & Cook Book, launching in January 2014, will be available in all good bookstores, Paleo Cafes Australia-wide and on their website.
Marlies and Jai are leading by example with their complete Paleo lifestyle. They enjoy regular outdoor activities like paddle boarding, canoeing, water skiing, hiking, slacklining, walking their dogs and their new-found love of Ultimate Frisbee. “Jai also loves CrossFit and I occasionally join in at home. Troy copies us too which is very cute,” Marlies says. “We try our very best to get enough sleep too. And weekends are our family time, we try to make sure we have quality time together.” The Paleo Café founders admit challenging mainstream nutritional beliefs and recommendations is an ongoing challenge, but they are confident the results of Paleo living will change common misconceptions. “We experienced so many benefits from making the lifestyle change to Paleo, over and above the relief it gave Troy,” Marlies says. “We’ve both lost weight, have clearer skin, more energy and even sleep better. It’s always going to be a challenge going up against the long-held beliefs of what we should be eating. But we simply suggest people try it for 30 days and see for themselves how much better they feel when they live Paleo.” www.paleo-cafe.com.au
paleo-cafe recipes
yum. | paleo cafe
ZUCCHINI AND KALE FRITTATA OR FRITTERS {
I n g r e d ie n ts
}
½ teaspoon ghee 1 cup kale leaves, stems removed and finely shredded 1 large carrot, peeled and grated 1 ½ zucchinis, peeled and grated 1 spring onion, sliced 7 eggs, beaten 5 tablespoons almond meal 1 teaspoon baking powder 2 ½ tablespoons coconut flour
CAPSICUM CHILLI JAM
Salt and pepper 8 slices crispy bacon, to serve Heat the ghee in a frying pan over medium heat. Add the kale and cook for 1-2 minutes or until just wilted. Transfer to a large mixing bowl with the carrot, zucchini and spring onion and mix well to combine. Add the eggs, almond meal, baking powder, coconut flour, salt and pepper and mix well until a batter forms. Pour the batter into a baking dish lined with greaseproof paper and cook in the oven on 180°C for 15-20 minutes, until firm and the top is golden brown. Alternatively melt some coconut oil or ghee in a large frying pan over medium heat. Place large spoonfuls of the batter into the pan, in batches, and flatten slightly. Cook for 2 minutes, flip and cook for a further 2 minutes or until golden on both sides. Keep cooked fritters on a plate covered with a clean tea towel while making the others.
{
I n g r e d ie n ts
}
1 large red capsicum, deseeded and sliced ½ red onion, sliced ½ long red chilli, sliced 75ml apple cider vinegar ¼ cup honey 1 star anise 1 cardamom pod 25ml water
Serve as a stack with crispy bacon and capsicum chilli jam.
Place all ingredients into a small saucepan and bring to the boil, stirring regularly. Turn down heat and simmer until capsicum is soft and mixture is thick and sticky; about one hour.
+ Makes 4 +
+ Makes 1 cup +
When frittata /fritters are almost ready to serve, melt ghee in a pan over medium-high heat. Add the bacon and cook until crispy, remove and drain on paper towel.
gluten free
vegan
nut free
SOY free
Preservative
free
gluten free
vegan
nut free
SOY free
Preservative
free
yum. | paleo cafe
FISH CAKES {
I n g r e d ie n ts
}
400g sweet potato cubes, 1cm x 1cm 800g firm white fish such as barramundi, diced roughly 80g green beans, sliced 1 tablespoon crushed garlic 1 teaspoon crushed ginger 1 large red chilli, sliced 2 tablespoons chopped coriander leaves 2 kaffir lime leaves, finely sliced 1 tablespoon fish sauce 1 tablespoon coconut aminos salt and pepper zest of 1 lemon 1 egg white, whisked to soft peaks
Cut sweet potato into small cubes and boil in a small saucepan until semi soft, remove and set aside.
potato, beans, ginger, chili, fish sauce, kaffir lime leaves, lemon zest, coriander, beaten egg whites, amino, salt and pepper.
Slice green beans and boil for 1 minute in the same water.
Mix together by hand and form the fish cakes. Cook in a large non stick frying pan with some olive oil over a medium heat until cooked through. Serve with a green salad and aioli.
Blend half the fish until smooth in a food processor and then blend the other half in the food processor until semi-smooth.
+ Serves 6 +
Put into a large bowl, mix with garlic, sweet
gluten free
nut free
SOY free
SUGAR free
Preservative
free
yum. | paleo cafe
STICKY DATE PUDDING {
I n g r e d ie n ts
}
1½ cups dates, pitted 1/3 cup hot water 3 eggs ½ cup honey 100g ghee, melted 1/3 cup CO YO coconut yoghurt (natural flavour) 2½ cups almond meal 1½ teaspoon bi-carb soda ca r amel sa u ce
1 cup honey 200ml coconut cream
Prepare the caramel sauce according to instructions and set aside.
caramel sauce and serve with a scoop of coconut icecream.
Preheat oven to 175ºC. Line a muffin tray with paper liners, or grease six small oven-proof ramekins.
CARAMEL SAUCE: This is a great replacement for traditional caramel sauce. You need to be careful while making it, as the honey does spit and boil. But trust us, the end result is worth it.
Place dates and hot water into food processor or blender and mix until smooth. Set aside. Put eggs, honey and ghee into electric mixer and whisk on high speed until pale and fluffy; about three minutes. Turn mixer speed to low and add date mixture, egg mixture, yoghurt, almond meal and bi-carb soda. Mix on low speed until well combined; about three minutes. Divide evenly between muffin cups/ramekins and bake for 30-40 minutes. Drizzle pudding with
gluten free
dairy free
vegan
In a deep pan, bring honey to the boil until it hits 150ºC (use a cooking thermometer). Remove from heat, wait three minutes and slowly whisk in coconut cream. Be very careful at this stage, as the coconut cream will bubble and spit as it hits the heat of the honey. Once combined, set aside. + Makes 6 +
nut free
SOY free
Preservative
free
y u m . | o ’ b r i e n BEER
liquid gold {
T e lli n g a blo k e h e ’ s a c o e lia c i s o n e thi n g . T e lli n g hi m h e ha s to g i v e u p b e e r i s a whol e oth e r s to r y } Words Natasha Pavez
How does one man go from being an engineer and consultant to a renowned international brewer? He gets diagnosed as a coeliac. John O’Brien, founder of O’Brien Beer (pictured above, left), started the iconic Ballarat brewery when he realised that, in addition to all the other food that was now off limits, he couldn’t enjoy his favourite beer. “It wasn’t difficult adjusting to gluten-free food, mostly,” he recalls. “But no beer? I wasn’t taking that lying down!” With only one gluten-free beer on the market at the time – which he says was hard to get and hard to swallow – John was determined to create a beer that tasted just as good as regular versions. Despite
having no previous experience, he became a selftaught brewer, even convincing his wife to move house so he could have his own brewing shed. “I was originally just brewing for my own consumption,” he says. “But batch by batch they became better and better. It was reasonable beer, so I decided there could be a commercial opportunity.” In 2004, John joined forces with fellow coeliac and engineer Andrew Lavery (pictured above, right). “We met completely by chance, but both of us needed to develop gluten-free beer for personal reasons,” John says. Finding the materials for gluten-free beer could have proven a hassle as
y u m . | o ’ b r i e n BEER
gluten-free malt isn’t readily available, but the O’Brien Beer boys simply source raw grain and malt it themselves. The beers have sorghum and millet bases, which sets them apart from other beers around the globe (only a few use these grains as a base). They also use Australian produce wherever possible to support farmers around the country. Through his brewing, John has been able to give coeliacs a piece of their old life back. He’s always amazed by the reaction people have to his GF beer. “It’s sheer elation,” he says. In fact people attending gluten-free expos around the country often stop the O’Brien Beer boys to say a heartfelt thankyou. And O’Brien Beer’s dedication has also been recognised with numerous prestigious awards. At present, they’ve won dozens of Australian International Beer Awards (including gold for their Belgian Ale), the inaugural Gluten Free Beer award in the UK and a silver medal in the US-based Beer World Cup. John admits he’s pretty proud of their results. “Any brewery can enter the Beer World Cup,
so we were up against 2000 entries in different categories for that,” he explains. “For the Australian International Beer Awards, we were up against regular beers and won – our gluten-free beers taste better than traditional beer!” While gluten-free breweries are popping up around Australia, only O’Brien Beer has that personal touch – both directors are coeliac and not only want to improve their products for their customers, but for themselves as well. So, of course their plan for the future is simply to continue crafting and releasing new beers. They’ve recently released ‘seasonal’ beers – Autumn, Winter and Spring varieties – and plan to complete the range with a Summer beer in January or February 2014. “We created them partly as a response to customer feedback, partly also to challenge ourselves,” he says. “Creating different styles requires more research, but it’s worth it.” www.obrienbeer.com.au
Such a clever cookie share the christmas spirit with our bake-athome bikkie dough. mix, bake, create your very own edible christmas tree decorations.
www.bikkiedough.com.au g l u t e n f r e e . e g g f r e e . r e a d y - m a d e . l o c a l ly m a d e . g i f t i d e a s . h o l i d ay f u n
gluten-free
help guide
yum. | books
healthy reading material {
GLUTEN-FREE BOOKWORMS UNITE!
}
wholefood entertaining
By Larina Robinson, owner of The Body Dietetics Wholefood Entertaining is a convenient A5 sized hardcopy cookbook with more than 30 canapé, petit four and entréesized recipes. Each recipe is created and approved by Larina and is free of gluten, dairy, soy and refined sugar. Nourishing and whole foods based, the recipes are designed to satiate, entice and inspire. Larina outlines the benefits of the key ingredients used, explains why a diet based on wholefoods is so important and discusses her own story of food intolerances and how she’s on a mission to redefine healthy eating for those with dietary restrictions.
Editor’s pick
www.thebodydietetics.com.au/cookbook
BabyCakes: Vegan, (Mostly) Gluten-Free, and (Mostly) Sugar-Free Recipes from New York’s Most Talked-About Bakery By Erin McKenna BabyCakes is your key to an enlightened, indulgent, sweets-filled future. This is important news not only for parents whose children have allergies, for vegans and for others who struggle with food sensitivities, but also for sugar-loving traditionalists. For confectionists of all kinds, delicious alternatives lie within: Red Velvet Cupcakes, Strawberry Shortcake and BabyCakes NYC’s celebrated frosting. www.goodreads.com The G-Free Diet: A Gluten-Free Survival Guide By Elisabeth Hasselbeck, Peter Green Elizabeth discovered the myriad benefits that anyone can enjoy from a GF diet, from weight loss and increased energy to the alleviation of the conditions of autism. In this all-inclusive book, she shares her wisdom on living life without gluten and loving it. Elizabeth gives readers everything they need to know to start living a gluten-free life, from defining gluten, where to find it and how to read food labels, to creating GF shopping lists, sharing recipes and managing GF living with family and friends. www.goodreads.com
Gluten Free Recipes For The Conscious CoOK
By Leslie Cerier A gluten-free diet can help you feel more energetic, improve digestion, aid in weight loss and dramatically improve the symptoms of many mental and physical health disorders. It’s no wonder that more and more people, both with wheat allergies and without, are discovering the health benefits of going gluten-free. In Gluten-Free Recipes for the Conscious Cook, Leslie Cerier (‘The Organic Gourmet’) presents more than 100 remarkably delicious recipes for easy-to-make, gluten-free, vegetarian meals. You’ll learn to create delectable, high-protein breakfasts, dinners, and desserts, use organic and seasonal ingredients to put a fresh twist on your favorite family recipes and come up with your own original gluten-free creations. www.dymocks.com.au
Simply Sugar & Gluten Free by Amy Green Eliminating gluten and refined sugar from your diet doesn’t mean hours in the kitchen or expensive, exotic ingredients. Follow these smart strategies and simple techniques to create tasty, allergy-friendly meals in no time. Whether you’re going sugar-free and gluten-free because of an allergy or a desire to eat better, this book’s nutritious, satisfying, home-cooked meals will minimize weight gain and maximize good health. www.dymocks.com.au
Getting Your Kid On A Gluten-Free Casein-free diet
by Susan Lord Gluten-free casein-free diets are widely used to improve cognitive function, speech patterns, behavior and general wellbeing in children on the autistic spectrum. Written by a registered dietitian and mother of a child who is thriving on a glutenfree casein-free diet, this practical guide covers everything from how to get your child on the diet, to daily meal plans, recipes and handy shopping lists. www.dymocks.com.au
Janella’s Wholefood Kitchen By Janella Purcell Good health starts in your kitchen and Janella Purcell, Gourmand-awarded nutritionist, naturopath and cook, shows you how. Janella shares 130 tempting recipes that make healthy wholefoods the star of your table. With each recipe clearly marked as vegetarian, vegan, raw, dairy free or gluten free, from soups to main courses, party foods to salads and desserts, this is a cookbook that will start you on the path, or continue your journey, to a healthy lifestyle. www.dymocks.com.au
yum. | coconut magic
Nature’s elixir {
JENNI MADISON IS NUTTY ABOUT COCONUTS
}
Words Belinda Glindemann
Just like the old saying goes, when life served Jenni Madison lemons some years ago, she grabbed her juicer with gusto and turned them into sweet lemonade. In fact, if you substituted those lemons for coconuts in this scenario, you’d be pretty close to the actual truth. Jenni is the woman behind the superfood lifestyle brand Coconut Magic. If you aren’t familiar with the name, Coconut Magic offers all things coconut including their popular organic virgin coconut oil and organic coconut flower nectar. Based at Casuarina, in Northern New South Wales, it was a fateful health retreat to Thailand years back where this story begins. Jenni fell in love with the place, the people and the culture and the trip stuck in her memory. As luck would have it, some years later, Jenni (who was making a name for herself in the world of marketing) won a job opportunity in marketing at the exact resort where she experienced that blissful retreat. Within three weeks of landing the gig, she had packed up and moved to Ko Samui island, Thailand, to start her new adventure. It was 2010. “It was disruptive,” Jenni admits. “But I knew intuitively I had to go. It was a calling.” While good luck brought her to Thailand for what she thought would be her dream job, just four weeks down the track bad luck saw the resort restructure their staff and Jenni lost her job. She was devastated. Still brand new in this foreign country, she had no job, no income and her health was also deteriorating. She suffered odd stomach bloating and pain in her abdomen that she just couldn’t shake. She spoke to doctors and alternative health therapists about it but none could pinpoint the cause. It was more than two months on, still without work and still sick that Jenni was talking to locals about her illness and was encouraged to take coconut oil. While it sounded strange to her, Jenni was at her wit’s end with the problem and was willing to try anything. She ordered 1L of the oil and began taking it daily. Before she knew it, her stomach problems were resolved and a lifelong battle with psoriasis was ending. “I was amazed by the positive changes to my health, hair and skin,” Jenni says. “I was feeling good again and fast becoming a very happy and healthy woman.”
yum. | coconut magic
Jenni says her fascination with this elixir grew and grew. She started reading about it and couldn’t stop. “Taking responsibility for my own health, while trusting in the natural healing power of Mother Nature, was one of the most empowering experiences.” Out of sheer excitement about coconut oil’s healing power, Jenni started a Facebook page and began to tell other local expats and tourists about it. They wanted to try it for themselves so when she went back to stock up on coconut oil from her local supplier she ordered 5L to share around. The next order was for 15L, then 30L. Word had gotten out about Jenni and her ‘magic’ coconut oil. She began making deliveries to expats around town on her scooter. “I didn’t realise it at the time, but it became a business.” Word spread back to Australia about the oil that Jenni coined “Coconut Magic” – for obvious reasons. At the time, coconut oil wasn’t well known here in Australia. With her sister on a research mission, she found that the limited varieties available on our shelves were quite different to that found on Ko Samui. The pair even researched coconut oil samples from all around
the world. Local Thai coconut oil was “light, mild, gentle, smooth and pure” whereas Aussie versions (and most others) tasted very strong and left coconutty smells throughout the house when used in cooking. Through research, Jenni found that the different versions were the result of different processes. She knew she had to get the Thai version into Australia to share the amazing results at home. Coconut Magic, the brand and the business, was born. “Coconut oil is known in ancient wisdom and natural medicine as Mother Nature’s breast milk. The power of Nature’s healing, and her ability to initiate your body’s own wisdom, is the ‘magic’ that I refer to.” Jenni says coconut oil is amazing for coeliacs and those living GF for its ability to aid issues with digestion. “Coconut oil is nature’s richest source of medium chain fatty acids,” she explains. “Coconut oil possesses a gastrointestinal antioxidant and anti-inflammatory effect. It is digested and metabolised in a way that aids the body to energise, nourish and heal. It also has antifungal, antibacterial and antiviral properties. Coconut oil is highly heat resistant, free of cholesterol and trans-fat and is also ideal for cooking, baking
yum. | coconut magic
and frying as it helps maintain good food nutrients.” Coconut oil contains more than 40 per cent lauric acid, the richest source naturally available. Lauric acid is found in human breastmilk and increases immunity while fighting viruses and disease. Jenni says that while taking three or more tablespoons daily straight from the bottle or with food and drinks is a great start, there are many other ways to include coconut oil in your daily routine for optimum health benefits. Jenni starts her day by ‘oil pulling’ – a process whereby you swish a couple of tablespoons of the oil around in your mouth for up to 20 minutes (first thing in the morning before any food or drink) then spit it out. The oil ‘pulls’ out the toxins that have built up in your body overnight. While it sounds like a crazy ritual, Jenni swears by it. Once her oil pulling is complete, Jenni will drink a warm water, lemon juice and coconut oil brew before whizzing up a green breakfast smoothie complete with a bit more coconut oil. She enjoys blended coconut cream and coconut nectar coffees throughout the day and will generally lather her skin in coconut oil at night as a luxurious moisturiser before brushing her teeth with coconut
oil toothpaste. Yep, seriously (see recipe, page 118). “I have jars of the stuff all around the house,” Jenni laughs. “They’re in the car. The dog even enjoys it!” While Jenni knows Coconut Magic oil provides an amazing boost to her health, her wellbeing is also enhanced by daily meditations and sun gazing. With her wide knowledge of the health benefits of coconut oil, Jenni can often be found on the health food speaking circuit. She is a big fan of social media and uses it and blogging to share her knowledge. Her Coconut Magic Facebook page has some 73,000 fans and is a very vibrant and engaged community. Jenni talks about her business as not just about selling products but also as providing education. 2014 looks set to be one of Jenni’s biggest years yet with other exciting Coconut Magic products launching in the coming months. Keep your eyes on the Coconut Magic website or stay tuned to yum. to follow the adventures of this amazingly positive woman, who turned her lemons into lemonade. www.coconutmagic.com
yum. | coconut magic
coconut ice cream
Raw Chocolate Mousse
2 cups raw cashews, soaked for 3-4hrs 2 cups fresh coconut meat 1 cup fresh coconut water ½ cup raw agave nectar ½ cup Coconut Magic coconut oil 2 tablespoons vanilla extract ½ teaspoon sea salt (unprocessed)
1 avocado 2 tablespoons Coconut Magic Coconut Oil 2 tablespoons Coconut Magic Coconut Nectar ½ cup of cashews ¾ cup raw cacao powder ¾ cup raw cacao butter Filtered water
Place coconut meat and water in a blender and mix until smooth. Remove from blender. Place rinsed and drained cashews in the blender. Add just enough coconut mixture to cover the cashews and blend.
In a high-speed blender, process all ingredients, adding water as necessary until you have created the desired texture. Refrigerate for a few hours before serving.
Add remaining ingredients and process until smooth (if coconut oil is solid, liquefy by placing the jar in hot water for a few minutes).
Raw cacao is high in antioxidants and contains essential vitamins and minerals. It is known to improve brain function, quell headaches and even promote heart health. Raw cacao can even aid weight loss.
Place the mixture into a glass bowl and freeze for a few hours. You can then add the mixture to an icecream maker and churn. You can sprinkle cacao poweder, nuts, or fresh fruits on top if desired. “Coconut Ice Cream, made with Coconut Magic coconut oil and other healthy delights, it is so easy to make. I have fallen in love again!” – Jenni
gluten free
dairy free
vegan
SOY free
SUGAR free
gluten free
dairy free
SOY free
SUGAR free
Preservative
free
yum. | coconut magic
Lemon Coconut Good Morning Green Smoothie Metabolism Booster Drink 1 tablespoon Coconut Magic coconut oil 1 banana ½ cup of frozen organic mixed berries ½ apple, diced 1 cucumber, diced 1 tablespoon flaxseed oil 1 large handful fresh green romaine lettuce Combine all ingredients in a blender and blast. Add filtered water to create the desired texture. For some more body and fullness you can also add 6-8 cashews or walnuts. You can also use fresh coconut water instead of regular filtered water for a sweeter, hydrating blend. This smoothie is a nutrient- and mineral-rich heaven, not to mention full of fibre, essential fatty acids and proteins that are all plant based and therefore easily digested and absorbed by the body. Combining flax oil with coconut oil is known to increase the body’s absorption of EFAs by 100 per cent. Cucumber is alkalizing, refreshing and known as a beauty food because of its mineral rich silicon compounds. All lettuce is a good source of chlorophyll and vitamin K. Romain lettuce is the most nutrient-dense of all the lettuce varieties and is an excellent source of vitamins A, B1, B2 and C, folic acid, manganese and chromium. Berries are an excellent antioxidant good for the blood and heart.
gluten free
dairy free
SOY free
SUGAR free
Preservative
free
Juice of half a lemon 1 tablespoon Coconut Magic coconut oil 1 cup warm or boiling filtered water Squeeze lemon juice into a cup. Add coconut oil. Add a small amount of room temperature or cold filtered water to the mix so not to directly blast the lemon and coconut with boiling water. Add boiling water to the fill the cup. This is an ideal way to start your day. Drink first thing in the morning when your body is already in its natural detox mode. The lemon juice is kickstarting your liver and activating metabolism, and the coconut oil giving your body high quality fuel that converts directly into energy and also boosts metabolism. The water is hydrating and a good flush for the entire digestive system. Of course these wonderful health benefits are not just limited to once a day in the morning. Your body may totally appreciate a top up throughout the day. “Yes, it really is this simple to give your body an allin-one alkalising, energizing and detoxing drink. I’ve received testimonials from people using Coconut Magic coconut oil who drink this drink regularly and who have lost unwanted pounds without even changing their diet much.” – Jenni
gluten free
dairy free
SOY free
SUGAR free
Preservative
free
yum. | coconut magic
Coconut Oil Toothpaste {
I ngredients
}
3 tablespoons coconut oil 3 tablespoons baking soda 10 drops pure essential oil (I like peppermint or lemon but feel free to choose your flavour) 1 teaspoon stevia, if you like it sweet
Mix all ingredients together in a bowl. You can use a whisk to make it nice and creamy. Pour into a mason jar and then seal it until you are ready to use. The health benefits of coconut oil are not just restricted to the kitchen. Coconut oil can make a wonderful, healthy and clean toothpaste. I have come across a few ingredients in toothpaste that claim to help with oral and dental health, when in fact they can cause further issues - it is surprising.
Take glycerin for example. This gives toothpaste its creamy texture. It is also meant to assist teeth with ‘protection’, but at the same time it stops the re-enamalisation (so cavities are unable to self heal). Sodium fluoride is another. It is a byproduct of aluminium manufacturing. It can also be found in rat poisoning and industrial pesticides. Scary! An easy solution for healthy and safe toothpaste is to make your own with coconut oil. The natural antibacterial and anti-fungal properties in coconut oil benefit oral health and hygiene, and help keep teeth clean and white. You can even adjust the recipe to suit your own taste; make it sweet, minty or fruity.
gluten free
dairy free
vegan
nut free
SOY free
SUGAR free
How to use coconut oil 1. As a health drink tonic, you can mix it into smoothies. 2. Mix it in with herbal tea, chai, warm water with lemon juice, or any of your favourite hot drinks. 3. Use it for cooking. Coconut oil is one of your best cooking alternatives as it is so stable that, when heated, it will not oxidise or go rancid. 4. Coconut Magic’s coconut oil is so subtle, you can eat it straight off the spoon. 5. Use it as a spread on toast, breads and as an overall replacement for butters. 6. Coconut oil (and coconut flour) is a delicious wheat-free alternative when used for baking dishes such as breads, muffins, cakes etc. 7. Use it as a salad dressing. 8. Use it as a skin and hair moisturiser, deodorant, eye make-up remover and more. 9. Coconut oil on its own or as a carrier for essential oils is a great way to treat skin wounds topically.
WE HAVE ALL YOUR GLUTEN FREE INGREDIENTS HERE IN ONE STORE AND BULK AVAILABLE www.facebook.com/JustGlutenFree | www.glutenfreestore.com.au
yum. | table talk
talk of the table {
w h at ’ s n e w , w h at ’ s f ab , w h at ’ s m a d e us s h out ‘ h oo r ay ’ t h is m o n t h - it ’ s a l l h e r e
THAT’S A WRAP What is a Bee’s Wrap made of and how is it used? Bee’s Wrap (pictured above) is made of organic cotton muslin, beeswax, jojoba oil and tree resin. This combination of ingredients creates a malleable food wrap that can be used again and again. Simply mold the Bee’s Wrap to the top of your dish by using the warmth and pressure of your hands to create a seal. When the Bee’s Wrap cools (within seconds) it holds its seal. Use the same method to wrap cheese, vegetables, bread and baked goods. It is not recommended for meat. www.yumglutenfree.com.au/shop Orchard StreeT, the place to be Orchard Street dispensary and clinic at Bronte has us uber excited this month. The store offers 100 per cent organic cold-pressed juices, smoothies and elixirs (pictured above), alongside a hand-picked
}
range of Australia’s loveliest natural lifestyle products for your body, mind and environment. Support your health with the highest quality herbal and nutritional medicines from their comprehensive dispensary. The clinic helps empower clients with the knowledge, tools and inspiration to guide you on your path to wellness. Also, try their 3-5 day liquid cleanses to restore to balance and remove all that may be hindering the full expression of your vitality. We salute you Kirsten Shanks for a beautiful store, website and attitude to life. www.orchardstreet.com.au lunch is served Say goodbye to stale sandwiches from home, last night’s leftovers or deep-fried mystery parcels from the corner store. Yummbox is here to save your lunch hour and your tastebuds with tasty, vegetarian, gluten-free, organic lunches delivered
to market we go
to your door. Yummbox currently delivers to Brisbane CBD, Fortitude Valley and Newstead. Check out their beautiful website to find out what’s on this week’s menu. www.yummbox.com.au tea tales If the yum. magazine team is not busy recipe testing, checking out the latest and greatest in the world of GF or banging away at their keyboards to prepare the next edition, they can be found drinking tea. Lots of it. In all flavours and styles - hot, cold, black, white and green. Hampstead Tea’s range of iced teas (picture above) have us excited. They use real leaf tea, for a ‘true brew’ experience. They are fairtrade, organic, biodynamic with no artificial flavourings and low calories. We are sold! www.hampsteadtea.com the carob is back Carob is the big daddy of the legume family (some other famous family members include peas, beans, soy and lentils, to name a few). Carob has been treasured by ancient cultures for thousands of years and was known in the Bible as St John’s Bread. More recently we have discovered the reasons why carob is so prized as a health food. It contains essential nutrients like vitamins A, B2, B3, B6 and D. It is an excellent source of dietary fibre and contains a wealth of minerals, especially rich in calcium and iron. Rumour has it is also a great aphrodisiac! No longer is Carob just the chocolate replacement of the 70s and 80s. These days in gourmet kitchens the world over, carob syrup is added to marinades, sauces and dressings for a little extra va va voom or it can tickle your sweet tooth when drizzled over icecream, porridge or added to milk hot or cold, as a natural sweetener. www.thecarobkitchen.com.au
ALL HEART Handmade by the hundreds each day, the I Heart Brownies people never tire of making or eating them! www.iheartbrownies.com.au
PEDAL TO THE METAL Smoothies made by pedal power?! LOVE! They actually taste much better made this way. Pedal your own smoothie or let the “very spunky” Robbie work up a sweat. www.thesmoothiecycle.com
MELB food mecca Shop 715 is your GF go-to store at the amazing Prahran Markets. www.prahranmarket.com.au
Jasmine Ann Gardiner
the gluten free scallywag w w w. g l u t e n f r e e s c a l l y wa g . c o m
y u m . | t h e g lu t e n f r e e s c a l ly wa g
Bean and Ricotta Stuffed Sweet Potato {
Ingredients
}
2 sweet potatoes, scrubbed ¾ cup ricotta 1 x 400g tin mixed beans, drained and rinsed ½ cup semi sundried tomatoes, chopped Small handful parsley, chopped Rocket or baby spinach leaves to serve
Preheat oven to 200°C. Place both potatoes in the centre of a large piece of alfoil, drizzle with a little olive oil and wrap to create a little steam parcel. Place on a baking tray and bake until soft. This will take 40-60 minutes depending on the size of your potatoes. Test for softness with a skewer, remove from foil and cut in half lengthways. Carefully scoop flesh out, leaving a 1cm rim in the potato so it keeps its boat-like shape. Place flesh in a bowl with the ricotta, beans, tomatoes and parsley. Stir to combine. Season with salt and pepper and spoon mixture back into the four halves, piling them up high. Return to the oven for 15-20 minutes to heat through. Carefully transfer the hot potatoes to their serving plates and pile high with some fresh rocket or baby spinach leaves. Drizzle with some high quality olive oil and a dusting of pepper and eat immediately. Also delicious served warm the next day. For presentation purposes they’re best cooked on the day they want to be eaten, however you could pre-cook the potatoes to save time, they’ll just take a little longer to heat up. + Serves 4 +
gluten free
nut free
SOY free
SUGAR free
Preservative
free
y u m . | t h e g lu t e n f r e e s c a l ly wa g
Pavlova with Mango and Passionfruit {
Ingredients
}
3 egg whites 155g castor sugar 1 ½ teaspoons gluten-free cornflour 1 ½ teaspoons white vinegar
reduce the oven temperature to 120°C. Bake for approximately 70 minutes. Turn your oven off and allow the pav to cool completely inside the closed oven.
Preheat your oven to 150°C. Get out some baking paper and draw an 8-inch circle or rectangular shape onto the baking paper as a guide with a dark pencil. Flip your baking paper over so it’s face down on your tray (this will help you not have the line transferred to your finished pavlova).
Note: If your pavlova is beginning to brown, simply reduce your oven temperature to 110°C or so and cook for 10 minutes before turning the oveen off.
Ensure your mixing bowl is free of grease or moisture otherwise your eggs may not whip up nicely. Whisk your egg whites on high until stiff peaks form. In the KitchenAid on high this only takes a moment or three so don’t walk away!
{ To Serve } Whisk 1-2 tablespoons gluten-free icing sugar into a tub of creme fraiche or marscapone. Carefully dollop this on the top of your pavlova. Decorate with mango curls and passionfruit pulp or any of your favourite in-season fruits. Your pavlova will crack and sink in the middle with all the weight on top but this is fine.
Whisking on high, add sugar a tablespoon at a time until combined. Your eggs should be glossy and stiff peaks form when you lift the whisk out. Sift over the gluten-free cornflour, add the vinegar and whisk until just combined.
Serve immediately after decorating with a little dollop of zesty lemon curd on the side.
Dollop the mixture onto your baking paper into your desired shape. Run your spatula up the sides and top of your pavlova to create nice whispy bits. Pop into the oven and immediately
gluten free
+ Serves 8-10 +
nut free
SOY free
Preservative
free
y u m . | t h e g lu t e n f r e e s c a l ly wa g
blueberry and chocolate smoothie {
Ingredients
}
2 teaspoons cocoa 1 teaspoon water 1 cup cold Greek yoghurt or milk of your choice 12-15 ice cubes ½ cup fresh or frozen blueberries 1 banana, peeled and chopped 2 tablespoons almond meal or LSA mix 1 tablespoon honey
Mix the cocoa with the water to form a thick paste. Place all ingredients in a high-speed blender and blitz until smooth. Tip: For a thicker smoothie add more ice cubes and use a frozen banana. + Makes 2 large glasses, or 4 kid-sized glasses +
gluten free
SOY free
Preservative
free
The Gluten Free Scallywag Magazine The first ever print edition of the Gluten Free Scallywag Magazine is positively bursting with gluten-free goodness for you to make and feast on all year round. It’s printed in Melbourne, with delicious full colour images on earthy recycled stock. With more than 30 gluten-free recipes including dairy free and vegetarian options, you will be baking from this mag for a long time to come. It’s been created with the newly diagnosed, long time gluten-free veterans and those who need to bake gluten free for others top of mind. The print edition is $22.95 and an eBook version is also available for $9.95 (with 10 per cent of eBook sales going to Beyond Blue). Visit www.glutenfreescallywag.com
blueberries Blueberries have a diverse range of micronutrients, with moderate levels (relative to respective Dietary Reference Intakes) of the essential dietary mineral manganese, Vitamin C, Vitamin K and dietary fibre.
y u m . | t h e g lu t e n f r e e s c a l ly wa g
Fruit Mince TART {
Ingredients
}
125g butter, cold and cubed 100g gluten-free icing sugar, sifted Pinch salt 250g gluten-free plain flour 2 egg yolks 2 tablespoon ice cold water 1 ½ cups gluten-free fruit mince
prepared fruit mince. I used about 1½ cups. Roll out your remaining pastry and cut out with star shapes, or whichever cute Christmassy cutter you have on hand. You could also cut strips with a knife and layer like lattice. Return to the oven until the pastry is golden brown, about 20-30 minutes. Allow to cool in tray before carefully removing and placing onto your serving platter.
In a food processor whiz together the butter and dry ingredients to form fine crumbs. Add in the egg yolks and whiz. If it needs a little extra moisture add a tablespoon or two of cold water. Whiz again until the pastry forms a ball. If your pastry is really soft then you may need to do this by hand. Form a thick disc, wrap with cling wrap and refrigerate for an hour or two until a little more firm. Preheat oven to 180°C. Grease your tart tin.
* You can freeze the base at this stage. Ensure you line the base with baking paper and cover in cling wrap before freezing for up to a month. Simply cook from frozen when needed.
Between two pieces of baking paper, roll out pastry to about 5mm thick and shaped to suit your tart tin. I used a 34cm x 11cm fluted tart tin (ensure it’s one with a loose bottom), however this pastry will suit up to a 30cm round tart tin. Carefully place your pastry in the tin. If it cracks it will easily be pressed back together. You should have a little left over pastry, set this aside. Fork the bottom of your tart pastry. Pop in the freezer for 20 minutes to firm up*. Line with baking paper, fill with pie weights, dried beans or rice and bake for 10 minutes.
This pastry can also be made into individual fruit mince tarts, making about 12 lidded tarts. Simply adjust the cooking times for the tops to ensure they don’t burn and be sure to always blind bake your pastry or the fruit mince will soften the pastry. I’m told a little egg white whisked and brushed on the top of the pastry base before blind baking can assist with the pastry not taking in moisture from the tart’s filling.
Remove from oven, carefully remove the pie weights and baking paper and spoon in your
gluten free
+ Serves 4 +
SOY free
Preservative
free
y u m . | t h e g lu t e n f r e e s c a l ly wa g
adults only rum balls {
Ingredients
}
500g gluten-free pudding or Christmas cake, crumbled 50ml rum, port or your choice of adults-only liquor, Cointreau would be a nice change 250g dark chocolate, melted Chocolate sprinkles, coconut or cocoa to roll
In a medium bowl mix all ingredients together. Working quickly, roll teaspoon- or tablespoon-sized balls and roll in your choice of sprinkles, coconut or cocoa. Keep in an airtight container in the fridge for up to three weeks. Remove from fridge 20 minutes before serving. Note: Have slightly wet hands when rolling the balls to avoid sticking, but be warned that it will eventually happen. Simply roll with it and then lick your fingers when youâ&#x20AC;&#x2122;re done! .+ Serves 4 +
gluten free
SOY free
Preservative
free
yum. goes monthly! From March 2014, yum. gluten free magazine will become a monthly online publication. Live at the start of each month, yum. will be sure to keep you up to date and informed on anything and everything gluten free here in Australia. You can read the magazine for free at www.yumglutenfree.com.au every month. We also offer an instant download service so you can keep a digital copy for only $5 per issue.
a n n u al s u b s c r i p t i o n s 2014 annual subscriptions can now be purchased via our website.
click here
This subscription includes all 10 digitally downloaded copies of yum. gluten free magazine in 2014 for just $45.
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next issue - healthy -
02
march
2014