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05/05/2016 15:03
Did you know we’re
GLUTEN FREE
At Knorr we believe that every day dishes deserve rich flavour. This is why we make our Stock Cubes and Stock Pots Gluten Free* so no one has to compromise on taste.
*All Knorr Stock Cubes and Stock Pots are Gluten Free except Herb Infusion Pot and Reduced Salt Stock Cubes.
108578 Knorr GF A4 ad Did.indd EGF1_INSIDE_Covers.indd 1 1
knorr.ie 29/04/2016 10:48 a.m. 05/05/2016 15:01
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Hello!
Welcome to the very first edition of Easy Gluten-Free magazine. EDITOR Rosie Gogan-Keogh rgogankeogh@zahramediagroup.com t: +353 (0)1 287 8635 EDITORIAL TEAM Food Editor Caroline Gray cgray@zahramediagroup.com Staff Writer Jocelyn Doyle jdoyle@zahramediagroup.com Contributors Donna Breen, Sarah Keogh, Andrea Murray, Paula Murphy, Gráinne Ní Aodha and Victoria Owens
When the Coeliac Society of Ireland contacted us in late-2015 and suggested we collaborate on a new magazine, it made perfect sense. Gluten-free recipes and information have long been a staple in Easy Food, but a quick look at the newsstands showed that there really was a need for a dedicated Irish publication to cater for the growing number of people being diagnosed with coeliac disease, who are glutenintolerant or choosing to cut gluten from their diets. It was simple: Why wouldn’t we leverage Zahra Media Group’s 13 years of experience in creating food content for Ireland’s best selling food magazine, Easy Food, with the Coeliac Society of Ireland’s expertise? Easy Gluten-Free is the result of that partnership and will be published four times a year.
DESIGN Art Director Yume Sato Design Intern Sewon Hwang PHOTOGRAPHY & FOOD STYLING Charisse van Kan, Agnieszka Wypych, Pauline Smyth, Jocasta Clarke, Aysecan Tufekcioglu, Erica Ryan and Mami Aoyagi. Some images from Shutterstock.com. ADVERTISING Sales Manager Sarah Currey scurrey@zahramediagroup.com t: +353 (0) 87 285 7141 ADMINISTRATION Production consultant Val Citron valeriecitron@gmail.com Circulation Manager John Dempsey jdempsey@zahramediagroup.com Accounts accounts@zahramediagroup.com Syndication Enquiries syndication@zahramediagroup.com BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com Chief Executive John Mullins jmullins@zahramediagroup.com
The most resounding message we heard when researching the magazine was that cutting gluten from your diet needn’t be difficult or expensive but that is how it is viewed. With Easy Gluten-Free we aim to show that with a little effort and planning cutting gluten from your diet shouldn’t cost the earth or mean you can’t enjoy the finer things in life. In this issue, we embrace summer and go back to basics to master simple barbecue classics that the whole family will love. We also have some fun with ice-cream cone toppings and an array of homemade cocktails for those (fingers crossed!) warmer days. For bakers and those struggling to get their heads around flour, we have the ultimate guide to flours and some delicious recipes to test them out in. You’ll find four pages of news and features from the Coeliac Society throughout the magazine, as well as their expert insights in the Ask the Experts section. And in addition to the regular format that our readers may be familiar with in Easy Food, we’ve included a series of lifestyle and health features. Some of Ireland’s best food bloggers take us on foodie tours of Barcelona and Dublin, and leading dietitian Sarah Keogh explains how to spot the signs and care for your coeliac baby. We would love to hear your thoughts on our first issue and indeed what you might like to read about in future issues so drop us a line at EasyGF@EasyFood.ie
Easy Gluten-Free is published by Zahra Media Group Ltd ISSN 1649-4253
M E D I A
G R O U P
One year’s subscription to Easy Gluten-Free is �30.00 for 4 issues incl. postage
Editor Rosie Gogan-Keogh
Magazines Ireland “Publisher of the Year” 2015 & 2012 Printed in Ireland
All rights, including moral rights, reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, without the prior permission in writing from the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published. While our recipes have been tested by experts, sometimes recipes don’t work properly due to mismeasuring and different cooker performance. We advise readers to measure ingredients carefully and time their own bakes. The views expressed in this magazine are not those of the publisher. It is recommended that you consult your GP before following any kind of weight reduction, health or exercise programme. Articles and advertisements are for information only. They are not intended to replace medical care. Special thanks to all our guardian angels.
THE NEXT ISSUE... The Easy Gluten-Free Autumn Issue is on sale in August!
HOW TO CONTACT US Subscription enquiries: New and existing subscribers, any change of personal details or back issue enquiries call: IR: (01) 663 8851 UK: 020 8597 0181.
General enquiries: Email us at EasyGF@easyfood.ie or write to Easy Gluten-Free, Zahra Media Group, 1st Floor, Zoe House, Hillside Road, Greystones, Co. Wicklow.
Join us on:
easy Gluten-Free 3 EGF1_03_Editors letter.indd 3
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24
contents
In Season
Delectable summer strawberry recipes
the a-z of flour Everything you ever needed to know
Day in the life
48 4
BBQ Master
Model and gluten-free baker Sam Homan fills us in on his tricks of the trade
40
97
Back to basics with the ultimate guide to grilling
easy Gluten-Free
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Regulars
6 Recipe Index The definitive list of this issue’s 65 recipes
9 Food Bites
News from the wonderful world of gluten-free food and living
12 Coeliac Society Bites News from the Coeliac Society of Ireland, including the lowdown on Coeliac Awareness Week 2016
14 Cookbook Corner A round-up of the best new gluten-free cookbooks
15 All About Apps Gluten-free? There’s definitely an app or 10 for that
16 Competitions Exciting things for you to win!
60 And the Livin’ is Easy Cool down with these refreshing summer drinks
The perfect pizza recipe
66 How Sweet It Is Indulge your sweet tooth with these seasonal summetime treats
Family Matters
70 My Coeliac Baby and Me Expert wisdom on caring for your coeliac child
74 Teddy Bear’s Picnic
Let the little ones enjoy the sunshine with these picnic snacks
80 Oh Baby, Baby Give your child the best start in life with homemade baby food
83 Junior Bites
Fun in the Kitchen
90 Just for You
The first fruits of the season
28 Summer Cooking
10 simple summer recipes for quick weeknight dinners
44 Top it Off
Tasty homemade toppings for ice-cream cones
46 Tried and Tested 5 of the best crackers and crispbreads on the market
56 5 Ways with... Your go-to guide to marinades
SUMMER BAKING
64 On the Cover
What’s in season? 24 Berry Good
66
A no-bake treat for little tummies
48
Living
BBQ MASTER
86 Ask the Experts Our resident nutritionist answers your most pressing questions
Healthy summer living with the Coeliac Society
93 Body & Soul Insider advice for taking better care of you
94 Travel Trying gluten-free delights in the Catalan capital
74
98 Where to Eat in...
KIDS PICNIC
Our pick of eateries in Dublin for every occasion
Per Serving 312kcals, 7.1g fat (3.9g saturated), 57g carbs, 37.9g sugars, 5.9g protein, 0.7g fibre, 0.07g sodium
x
94 BARCELONA
Readers! Please take note that the nutritional information that appears underneath each recipe is only for one serving. The key for the buttons is in our recipe index on page 98. All Euro/GBP prices are converted at the time of going to print. Prices may vary.
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RECIPE INDEX v
Budget-Friendly
v
Vegetarian
Freezable
LF
DF
Low-Fat
Kid-Friendly
x
Dairy-Free
Diabetes-Friendly
GF
Gluten-Free
v
x
v
LF DF GF
MEAT Steak and veggie rolls with roasted garlic pesto
36
•
Mini meatloaf muffins
37
•
•
•
Fiery harissa lamb chops with spinach
38
•
•
Guacamole-stuffed pork burgers
39
•
Sweet and smoky cheeseburgers
51
•
Quick potato salad
51
•
COVER RECIPE: Pepperoni, mushroom and onion pizza
64
•
Lemony pea and ham pasta salad
77
•
•
•
•
•
Sandwich bouquets
79
•
•
•
•
•
•
Beef, carrot and tomato purée
81
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
• •
•
•
•
•
•
FISH AND SEAFOOD Caribbean tuna steaks with mango salsa Grilled prawn skewers
• •
29 30
•
• •
• •
Sweet potato rösti with smoked salmon
35
•
•
•
•
Barbecued salmon fillets with dill butter
53
•
•
•
•
25
•
Barbecued chicken with fresh herb dressing
32
•
Shredded BBQ chicken with red cabbage slaw
33
•
Sticky chicken drumsticks
54
•
• •
•
• •
•
•
•
•
•
45
•
Sticky maple walnuts
45
•
•
•
Tandoori yoghurt marinade
56
•
•
•
•
•
Soy, ginger and garlic marinade
56
•
•
•
Mediterranean marinade
56
•
•
•
Vietnamese marinade
56
•
•
Mojito marinade
56
•
Basic spice rub
57
Spanish paprika rub Jamaican Jerk rub
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
57
•
•
•
•
•
•
57
•
•
•
•
•
•
Espresso rub
57
•
•
•
Herby fennel rub
57
•
•
•
•
•
•
•
Grilled avocado and peach salsa
58
•
•
Hot and sweet spricot relish
58
•
•
Blue cheese sauce
58
•
•
Strawberry milkshakes
60
•
•
•
Kiwi-melon cocktails
61
•
•
•
Homemade lemonade
62
•
•
Summer fruit sangria
63
•
•
•
•
•
•
•
•
Corn on the cob
52
•
•
•
•
•
Simple veggie skewers
55
•
•
•
•
•
Veggie hummus cups
77
•
•
•
•
•
•
•
Peanut butter banana rolls
78
•
•
•
•
•
•
•
Pea purée
80
•
•
•
•
•
•
•
•
Cauliflower purée
80
•
•
•
•
•
•
•
•
Plum purée
81
•
•
•
•
•
•
•
•
Chocolate cherry cake
66
•
•
•
•
•
Berry banana baked oats
67
•
•
•
Almond cake with blackberry glaze
68
•
•
•
Strawberry and lemon cream puff cake
26
•
•
•
Raw brownie bites
29
•
•
•
•
•
Layered fruit pots
35
•
•
•
•
•
Mini lemon cheesecake chocolates
84
•
•
•
•
Caramel sauce
44
•
•
•
•
Peach coulis
44
•
•
•
•
Hot fudge sauce
44
•
•
•
•
•
•
• •
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
DRINKS
•
31
•
•
•
52
•
•
58
Crunchy coleslaw
•
x
•
•
•
•
58
Veggie-packed quiche
•
Creamy coffee sauce
LF DF GF
•
Sweet 'n' sour barbecue sauce
VEGETARIAN •
•
Basil and mint chimichurri
• •
•
v
45
• •
POULTRY Chicken with spiced strawberry relish
v Balsamic strawberry syrup
•
• •
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
BAKED GOODS •
• •
DESSERTS • •
•
•
•
•
SAUCES
6
•
easy Gluten-Free
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Like our Facebook page for new recipes, up-to-date news and to connect with the Easy Gluten-Free community!
Make sure to let us know what you think of the first issue of Easy Gluten-Free!
#coeliacweek 2016
Why not tag us in a picture of you and your first issue of Easy Gluten-Free to help raise awareness during Coeliac Awareness Week 2016?
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What’s inside
A sneak peak at what you’ll find in this issue
weeknight meals Steak and veggie rolls with roasted garlic pesto
36
FUN IN THE KITCHEN
63 Summer fruit sangria
cooking with kids Mini cheesecakes
83
LIVING
with model 97 Interview Sam Homan
8
easy Gluten-Free
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food bites
GO GADGET GO! This clever little gadget may make eating out that little bit less of a treacherous task! The NIMA Portable Gluten-Free Sensor, which is no bigger than mobile phone, can test food items ranging from sauces and soups to fried items and baked goods. Simply take one small sample of food, pop it into the disposable capsule in the device and let it work its magic. It’s the fastest gluten-tester on the market, letting users know if there is 20ppm or more gluten in food in just over two minutes. This could be the new way forward! www.nimasensor.com
Treat Time Manning’s family-run Dublin bakery opened their first dedicated gluten-free kitchen just last year. Ever since they’ve been quietly working on recipe development and have recently launched a certified gluten-free occasion cake and treat range. Manning’s specialise in fresh-to-order, handmade and coeliac-suitable occasion cakes, desserts and treats. Their products are available for delivery throughout Dublin. www.manningsbakeryshops.ie
EYES ON THE BALL Great news for pizza lovers! Milano Ireland recently launched their new Spring/Summer menu including one new gluten-free option, which, we have to say, sounds pretty amazing! Dough Balls have been on the Milano menu for as long as we can remember, and now, at long last, there’s a gluten-free version available! Priced at €4.95, the starter joins the wide range of gluten-free dishes already available at Milano. www.milano.ie
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Good News 1
Australia has developed the first World Health Organisation approved ‘gluten-free’ barley, which will allow for a bigger range of products to be made.
2 READY, STEADY… Marks and Spencer has expanded its readymade range of gluten-free foods. Made Without features a selection of dishes, including sandwiches, breaded fish and chicken and pasta – all are made with gluten-free ingredients. And for those with a sweet tooth, there’s a new Made Without Desserts range that includes a Syrup Sponge Pudding, Apple Pie and Rhubarb Crumble. Helen Seward, M&S Nutritionist, says
“Information about our gluten-free food is one of our top customer enquiries. We know that a number of our shoppers are looking to avoid or reduce the amount of the gluten in their diet and we have our biggest range yet for them to choose from. Our customers are able to bake at home with the family, pick up lunch on the go, create a delicious mid-week meals and choose readymade options with our Made Without range, making it even easier for them to follow a gluten-free lifestyle.”
TO THE TEST... A drug to treat coeliac disease moved closer to reality with the announcement that it will be tested in a large clinical trial in the US later this year. Innovate Biopharmaceuticals announced that a known as larazotide acetate or INN-202 will be tested in a Phase 3 clinical trial, the first time a coeliac disease drug has gotten this far in the approval process. Larazotide acetate has the potential to 10
According to a recent survey, 13 per cent of the UK population are now actively avoiding gluten, which means more choice on the supermarket shelves than ever before.
3 4
Chopped ground green bananas are being hailed as the newest gluten-free ingredient. Dutch firm Vandinter Semo has developed a chain for producing oats that it guarantees will be 100 per cent gluten-free – making it the first of its kind in western Europe.
Your Say
Write, email, Tweet or Facebook us – we’d love to hear from you!
become the first approved medicine to treat coeliac disease and has been granted “Fast Track” designation from the US Food and Drug Administration (FDA). The medicine is not intended to allow those with coeliac disease to knowingly consume foods containing gluten. Instead, it works with the gluten-free diet to prevent so-called “leaky gut” syndrome, in cases of incidental cross-contamination.
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food bites
OOH, SAUCY!
GOT MILK?
Thornley’s have introduced a range of five sauces, created using only the finest natural ingredients that are free from additives, preservatives, colours, MSG, gluten and wheat. Delivered as a dry powder sauce and sealed in a high quality lightweight foil packet for ease of transit – the sauces only need a little attention from you to add the finishing touches. The clever sachets are for people who want an alternative to chemically enhanced sauces. They are simple to cook, providing the whole family with the means to a quick, easy and delicious meal. www.thornleysnaturalfoods.co.uk
The experts at Koko Dairy Free have added a delicious, new Light variety to their range of milks. The unique alternative to cows’ milk is made with freshly pressed coconut milk, has a mild, neutral flavour and is very versatile. Enjoy it on your breakfast cereal, in cooking or in tea and coffee. There’s no chance of it curdling either. What’s more it has 30 per cent less fat than Koko Dairy Free Original and only 24 calories per 100ml.
BREWING UP A STORM
Edinburgh’s Bellfield Brewery is a new craft brewery with a mission – to make gluten-free beers and lagers that taste just as good, if not better, than any other craft beer! It’s the first entirely gluten-free craft brewery to brew in the UK, launching its first two beers at the Allergy & Free From Show in Glasgow recently. The brewery is now brewing craft beers that are naturally gluten-free, all of them certified by Coeliac UK. Check them out on Twitter for more updates: @TheBellfield www.bellfieldbrewery.com
3 Unexpected Things That Contain Gluten CHEWING GUM Some chewing gums contain a gluten-based powder to keep the gum from sticking to the wrapper, so check online before buying – Wrigley’s Extra are a safe bet.
SUSHI
ENVELOPES
The Japanese staple can hit you in two ways: firstly, with gluten in its rice vinegar. Secondly, with its California rolls, as some imitation crabmeats can contain wheat starch.
This is an odd one, but the glue on envelopes can often contain gluten, so stick to self-adhesive or use a sponge moistener instead of licking.
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coeliac society news FROM OUR PARTNERS
Signs and Symptoms of Coeliac Disease If people think they may have coeliac disease or a gluten intolerance, it is essential that they get a confirmed diagnosis. In a survey of the Coeliac Society membership database, 42 per cent of people with coeliac disease said they had been misdiagnosed before receiving a confirmed diagnosis. The only treatment for coeliac disease is to follow a gluten-free diet, while some people choose to eat gluten-free simply because they think it’s a healthier lifestyle, those with coeliac disease must do so or they will suffer serious health consequences.
Throughout Coeliac Awareness Week, Coeliac Society of Ireland are aiming to show people affected by coeliac disease, and their families, that eating gluten-free does not need to be restrictive. If you have any of the symptoms of coeliac disease such as diarrhoea, constipation, bloating, nausea, stomach pain, indigestion, weight loss, mouth ulcers, moodiness or depression go and see your GP. Increased public awareness of the signs and symptoms of coeliac disease is important in tackling the high rate of misdiagnosis and that’s what coeliac awareness week is all about.
NEW MEMBERS’ AREA Over the past year you will have noticed that our website www.coeliac.ie has undergone a makeover. We are now in the next stage of this redevelopment and have launched our new dedicated Members’ Area. To access the Members’ Area, you will need your user name and password that was emailed to you in February. If you have not received your password, check your junk/spam folder in your email – it might be hiding there! The Members’ Area is a central location for the coeliac community to share information, get support and meet fellow coeliacs through the coeliac forum. The new Members’ Area also has a coupon and discount area where you can download money off coupons for restaurants and gluten-free foods.
FOOD LIST
2016
The new look Food List is bigger and better than ever with over 5,000 products listed from over 300 manufacturers. This year, the Food List is highlighting products that have the crossed grain symbol, a national and internationally recognised symbol that reassures consumers that a product is gluten-free. Throughout the book there is lots of information on the work of the Coeliac Society of Ireland and how we can help and support your gluten-free health! 12
1. Log on to www.coeliac.ie 2. Click on ‘MEMBERS’ 3. Enter Username and Password 4. … and you will enter the Members’ Area! We hope you enjoy this latest benefit of membership and will help us grow our Members’ Area – Together We Are Stronger! During the month of May why not renew your membership using promo code CAWDISCOUNT and receive 10% off membership.
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FROM OUR PARTNERS
COELIAC AWARENESS WEEK 9TH – 15TH MAY IN ASSOCIATION WITH KNORR GLUTEN-FREE STOCK CUBES guide, the Food List. This annual has become a ‘shopping bible’ for gluten-free consumers, and is used on a daily basis all over Ireland.
HOW CAN I RAISE AWARENESS? Sharing is Caring! If you’re at an event to raise coeliac awareness, remember to use the hashtag #coeliacweek16 and to tag The Society in your event photos!
Support Group Ideas • Encourage your members to come along to a CSI Awareness Week event, we’ll be hosting cooking demos in five locations around the country in association with Knorr and Irish Craft Butchers.
Coeliac Awareness Week aims to provide a calendar of events to highlight coeliac disease, its symptoms and to showcase products and services helping those affected live a gluten-free life to the full. The Week also provides a platform for advocacy, an opportunity for The Coeliac Society to highlight the needs of the coeliac community in Ireland. This year the Coeliac Society have teamed up with Knorr Gluten-Free stock cubes and Coeliac Awareness Week will be bigger, brighter and yummier than ever!
WHY RAISE AWARENESS?
the quality of life for coeliacs by providing information and support for a healthy, gluten-free life. Approximately 46,000 people in Ireland
Raising awareness for coeliac disease also
have coeliac disease. The Society is the trusted
means raising awareness for the work of the
advisor for all things gluten-free, keeping
Society. The Coeliac Society of Ireland (CSI)
our community up-to-date with food news
is the national charity providing support and
through a monthly e-zine, printed magazine,
information for people diagnosed with coeliac
online forum, dedicated Members’ Area and
disease. It is a membership-based organisation
phone support.
and is 80 per cent self-funded: membership costs €30 a year. CSI’s mission is to improve
The Coeliac Society also produce Ireland’s most comprehensive gluten-free consumers’
• Get out and about with our weekend walking series in the grounds of great Irish Houses. Details to follow on www.coeliac.ie • Host an extra special support group meeting during Awareness Week and bring along some gluten-free treats. • Spread the word! Encourage local businesses to show their support by displaying an Awareness Week poster and offering some gluten-free discounts. • Get social and share posts from the week on Twitter and Facebook. Tag the Society, and use the hashtag #coeliacweek2016 to ensure your posts are liked and shared!
Local Business Ideas • Show your support by displaying the Coeliac Awareness Week poster. • Offer some gluten-free discounts or special offers during awareness week. • Display the Awareness Week banner on your website. Email info@coeliac.ie to request. • Share Coeliac Awareness Week posts on Twitter and Facebook. Remember to use the hashtag #coeliacweek16 and tag The Society in your event photos.
COELIAC AWARENESS WEEK COOKING DEMOS WITH CHEF ADRIAN… 2-3pm
1-2pm
1-2pm
10-11am
11am-12pm
9th May
10th May
11th May
12th May
13th May
Wilson’s Butchers, Rathfarnham Shopping Centre, Dublin 14
The Saucy Butcher, E&P Doyle, Unit 2, Clonard Rd, Wexford
O’Crualaoi Butchers & Delicatessen, Main Street, Ballincollig, Co. Cork
McArdle Meats, Unit 1, Clonbrassil St, Dundalk, Co. Louth
Loughnane Family Butchers, Main Street, Loughrea, Co. Galway
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cookbook corner
We take a look at the best glutenfree cookbooks published in 2016.
CHICKPEA FLOUR DOES IT ALL By Lindsey S. Love Published by The Experiment
IT’S ALL EASY By Gwyneth Paltrow Published by Little Brown
RIVER COTTAGE GLUTEN FREE By Naomi Devlin Published by Bloomsbury
If chickpeas are your jam, then this is definitely the book for you. Lindsay S. Love, a Brooklyn-based food photographer and recipe developer best known for her popular blog Dolly and Oatmeal, has turned her hand to the gluten-free wonders of chickpea flour in this book. The sweet and savoury collection takes inspiration from seasonal ingredients and global flavours and includes delights like chickpea pizza with asparagus and pea shoot tangle and vanilla bean lavender cupcakes.
Love/hate relationship with Gwyneth or not, this is a beautifully produced book. The premise is simple - good food that is quicker to make than the time it takes to order a take-away. There are meals for every occasion, including lighter takes on real family favourites like Spaghetti Carbonara and Tikka Massala Roast Chicken. Disclaimer: Not all of the recipes in Gwyneth’s latest book are gluten-free, but a good chunk are safe for coeliacs and those on a gluten-free diet.
The maestros at River Cottage have turned to nutritionist Naomi Devlin to bring their fans gluten-free recipes. It’s a great first stop for someone who’s recently been diagnosed as coeliac or is looking for a tick-all-theboxes option for their cooking needs. The 120 recipes cover every meal type and include lots of tips and methods from Naomi throughout. The gluten-free leek and bacon quiche and blackberry bakewell tart have certainly piqued our fancy.
CLEAN CAKES By Henrietta Inman Published by Jacqui Small Publishers
DELICIOUSLY ELLA EVERY DAY By Ella Woodward Published by Yellow Kite
The cover of this lovely book screams deliciousness and the rest of the book doesn’t disappoint. Henrietta Inman, pastry chef and owner of her own pâtisserie in London has lovingly created the 75 recipes. It’s a great bookshelf addition for the more adventurous baker who wants to try their hand at some more unusual ingredients. What’s more, they’re all gluten, dairy and refined sugar-free. We’re particularly looking forward to trying our hand at the showstopping basil, lime and pistachio layer cake.
When then 19-year-old Ella Woodward was diagnosed with the chronic condition, postural tachycardia syndrome (PoTS), she knew just taking medicine to cure the symptoms would not be enough for her. It was time to change her junk-food lifestyle too. Embarking on a natural diet, free from gluten, dairy and refined sugar, led to a blog, then a bestselling cookbook. In this, her second book, she focuses on quick and easy recipes for snacks, packed lunches and weeknight meals.
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WHOLE BOWLS: COMPLETE GLUTEN-FREE AND VEGETARIAN MEALS TO POWER YOUR DAY By Allison Day Published by Skyhorse Publishing Who knew carrot cake bowls with cream cheese dollop and candied carrots could be so good for you! Real, fresh and vegetarian is the motto of this book by American nutritionist and blogger at Yummy Beet. Oh, and everything comes in a bowl. While we may not share Allison’s total devotion to meals that are served in ‘cozy serving dishes’ we do love her philosophy of visually alluring, seasonal and delicious food. The 50 recipes in the book often contain several extra mini recipes within.
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coeliapps
food bites
GLUTEN FREE BARTENDER €2.99, iPhone HEALTHY DESSERTS Free, iPhone Every recipe your coeliac sweet tooth could desire is displayed in this beautiful, smooth format, allowing you to choose whether you want a gluten-free, vegan, or wholegrain recipe. The No-Flour Chocolate Cake recipe is a favourite (as the app itself says, “What are you waiting for?”) but there are so many beautiful recipes, that singling out one seems unfair. Try it out on an iPad to get the full experience of this modern and tempting app.
Just because you’re a coeliac or on a gluten-free diet, doesn’t mean all of your favourite guilty pleasures are out of bounds. This app lists of many of the most popular, gluten-free drink brands and products (most of which are from the American market, unfortunately). It also includes many of the most popular drink recipes that can be made gluten-free, as well as helpful tips and other information. A vital app for organising a wedding, a party, or if you yourself are an accommodating bartender.
GARDEN PLATE Free (In-app purchases), iPhone and Android This beautifully visual app not only gives you plenty of gluten-free options, but also includes tonnes of tasty, clean and green vegetarian recipes at your fingertips! With an aesthetic ingredients page, a favourites section, a shopping list and an option to share your creations to social media, it really ticks all the app boxes, and the hidden recipes are worth the extra cents. Whether you’re vegetarian, vegan, gluten intolerant, or just looking for healthy and tasty dishes, this app will give you a salad, snack, or side dish for every occasion.
ORGRAN Free, iPhone and Android
iCANEAT AND iEATOUT €4.99, iPhone
CELICITY Free, iPhone and Android
Orgran is an Australian company that have been supplying allergen-free foods to the global market for the past 30 years. As an accompaniment to their website, their gluten-free app is a well-rounded compilation of all the tools a GF-hunter might need; with over 300 recipes, a newsletter, events, products, and videos all dedicated to the cause. There’s also the option to bookmark and share your favourite recipes, as well as try out new recipes with your friends. Despite the Aussie-localised events, the app gives a great sense of community, and could even spark inspiration for similar events here.
These two apps have been labeled the best of the allergy apps, particularly for those who are travelling, as it allows you to personalise your list of allergens. iCanEat helps users shop for different products, listing potentially dangerous ingredients, while iEatOut lets you browse ethnic menu choices, food preparation and cross contact considerations, to avoid any combination of food allergens when eating out. These apps are based on the multi-award winning ‘Let’s Eat Out’ travel series created from eight years of global market research, and over 10 years of personal experience.
With more than 4,000 downloads, and having being selected as Featured App by the Apple Store, CeliCity is already a resounding success in its original Spanish version. Now that the long-awaited English version of this Barcalona-based app has arrived, CeliCity’s population is set to expand quickly. With the launch of reviews for eateries in the rest of Europe and the US set for later this year, this app is set to become one of the best coeliac apps available. So if you are a coeliac, or if you are following a gluten-free diet, this app, powered by the most active gluten-free community in the appmosphere, is the one to watch.
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competitions
WIN A HAMPER OF KEOGH’S CRISPS!
Your chance to win exciting gluten-free goodies
Ireland’s favourite potato and crisp farmers are delighted to introduce the new Atlantic Sea Salt & Irish Cider Vinegar Multipack and Dubliner Irish Cheese & Onion Multipack, each containing six individual bags of your favourite flavour! All of Keogh’s products are certified gluten-free, which makes them perfect for a summertime picnic, an afterwork snack or as a lunchtime treat. And as with all Keogh’s produce, the new Multipacks contain only the highest quality and tastiest crisps, hand-cooked on the family farm in North County Dublin using ingredients from Irish suppliers.
Keogh’s Farm Atlantic Sea Salt & Irish Cider Vinegar Multipack and Dubliner Irish Cheese & Onion Multipack are available nationwide from May 2016, RRP €3.99.
To celebrate the launch, we’re giving three lucky winners the chance to win a hamper of Keogh’s goodies, including the new multipacks. Simply email your contact information to competitions@easyfood.ie with KEOGHS in the subject line.
www.keoghs.ie @keoghsfarm @keoghsfarm @keoghsfarm
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Win The Perfect Picnic with Nairn’s Gluten-Free! Nairn’s are very proud of their oaty heritage, they have been baking oatcakes since 1896. Today, their versatile gluten free range includes oatcakes, oat crackers, biscuit breaks and cereal products which do not contain any artificial colourings, flavours or preservatives. So you could say that at Nairn’s they really do know their oats. They also know the importance of keeping their delicious award winning products as simple, wholesome and healthy as possible – the proof is in the taste. What’s more, at Nairn’s they understand that being diagnosed with gluten intolerance entails dramatic changes in a person’s
dietary habits. Their aim is to provide a range of oaty food which provides coeliacs with the same freedom and choice as others. They strive to produce gluten-free oat snacks and food which are as tasty and wholesome as possible. The lovely people at Nairn's want to treat you to the perfect gluten-free picnic. We have a tasty gluten-free picnic hamper to give away filled with Nairn’s Gluten Free Range – Nairn’s GF Wholegrain Crackers, Nairn’s GF Oatcakes, Nairn’s GF Biscuit Break Range (Choc Chip, Stem Ginger, Fruit & Oats & Syrup) and other gluten free goodies. The perfect treat for sunny summer days!
WIN! For your chance to win one of three picnic hampers, simply email your contact info to competitions@easyfood.ie with NAIRN’S in the subject line.
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Saba vouchers to be won! Dublin’s award-winning Thai and Vietnamese restaurant Saba has all your healthy eating needs covered, with an array of appetising glutenfree food served in the popular Claredon eatery, the stunning new Baggot Street restaurant or delivered straight to your door with Saba To Go. Two lucky readers will have the chance to sample the gorgeous gluten-free menu offerings: we have one €100 voucher for either Saba
Clarendon Street or Saba Baggot Street locations, as well as one €50 voucher for Saba to Go! But why wait? Re-create one of Saba’s most popular gluten-free dishes at home with this recipe for Gaeng Karee Fuktong. Saba To Go 13 Rathgar Rd, Rathmines, Dublin 6, opposite the Garda Station 6 Arbourfield Terrace, Windy Arbour, Dundrum, Dublin 14
For a chance to win, simply email your contact information to competitions@easyfood.ie with SABA in the subject line.
Saba 26-28 Clarendon Street, Dublin 2 22 Baggot Street Upper, Dublin 4 www.sabadublin.com
Gaeng Karee Fuktong (V)(GF)(SL)
Serves 4 1 medium/large butternut squash 1 large sweet potato 3 dsp sunflower oil 2 heaped dsp yellow curry paste 800ml coconut milk; 21% fat 200ml water 4 kaffir lime leaves, torn 1 dsp madras curry powder 1 tsp turmeric powder 1tsp salt 1dsp or 20g palm sugar 300g potatoes, diced, par-boiled 150g onion, diced 1 dsp crispy shallots, to garnish 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 2 Peel the butternut squash and sweet potato, cut lengthways into six pieces, brush with a little oil and put in the oven for about 30 minutes or until they begin to soften. Keep to one side. 3 Heat the wok to a medium heat, add the oil and curry paste and stir until you get an aroma. Now add the coconut milk and water, bring to the boil and add kaffir lime leaves, curry powder and turmeric with the salt and palm sugar. Stir until the palm sugar is dissolved. Add the potatoes, butternut squash, sweet potatoes and onions and cook for three minutes. 4 Sprinkle with crispy shallots and serve with Thai jasmine rice on the side.
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SPONSOR CONTENT
Brought to you by
Homemade
marvels
Knorr’s simple Bolognese Serves 4
Prep time: 20 min Cooking time: 90 min
2 tbsp olive oil 1 garlic clove, crushed 2 onions, very finely chopped 100g carrots, very finely chopped 100g leeks, very finely chopped 100g celery, very finely chopped 400g mince (beef, pork or turkey) 1 Knorr Beef Stock Pot Black pepper 2 tbsp tomato purée 400g chopped fresh or canned tomatoes Fresh parsley and basil, chopped 400g gluten-free spaghetti 1 Heat the olive oil in a large pot over a
easy dinners
Simple and sensational dinners that are perfect for weeknight cooking!
medium heat, then add the garlic, onions, carrots and leeks. Sauté for about 10 minutes until soft. 2 Add celery and cook for five more minutes. Increase the heat to high and add the minced meat. Sauté, stirring frequently, for about 10 minutes until the meat browns. 3 Add the stock pot (undissolved), a dash of black pepper, the tomato purée, chopped tomatoes, parsley and basil, and cook over a medium heat for 10 minutes or until the sauce thickens. Pour over freshly cooked gluten-free spaghetti.
Try one of our Knorr Stock Cubes or Stock Pots, a handy and gluten-free way to add flavour to your meal!
Per Serving 611kcals, 15.9g fat (3.7g saturated), 72.3g carbs, 8.5g sugars, 44.3g protein, 4.2g fibre, 0.15g sodium
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Marinated beef skewers Serves 4
Prep time: 10 minutes Cooking time: 10 minutes 500g beef, cut into cubes 100ml beef stock, made from Knorr Beef Stock Cube or Jelly 2 tbsp lemon juice ½ tsp runny honey Freshly ground black pepper 1 garlic clove, crushed 1 tsp fresh ginger, peeled and grated
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1 Place the beef into a resealable plastic bag or a shallow dish. Combine the remaining ingredients and pour over the beef to coat. Seal the bag or cover the dish with cling film and refrigerate for at least two hours. 2 Heat a barbecue or grill pan to a high heat. Drain the marinade and thread the meat onto skewers. Cook for 3-5 minutes until cooked to your liking.
These beef skewers make a great party snack or starter, and they’re incredibly quick and easy to make.
Per Serving Per Serving 333kcals, 7.9g fat (3g saturated), 24.8g carbs, 17.3g sugars, 38.2g protein, 0g fibre, 0.95g sodium
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easy dinners
Chicken and mushroom risotto Serves 4
Prep time: 15 minutes Cooking time: 20 minutes 25g dried porcini mushrooms 40g gluten-free spread 1 onion, finely chopped 1 clove garlic, finely chopped 150g mushrooms, sliced 300g risotto rice A glass of white wine 1 Knorr Chicken Stock Pot 250g chicken fillets, diced 40g Parmesan, grated 1 tbsp fresh parsley, chopped Freshly ground black pepper 1 Place the porcini mushrooms in a bowl, pour over 1 litre of boiling water and soak for 20 minutes. Remove the soaked mushrooms, drain and chop, reserving the soaking liquid.
2 Heat the spread in a large saucepan over a medium heat. Add the onion and garlic and cook for five minutes until soft. 3 Add the sliced fresh mushrooms and gently fry for 3-4 minutes until soft, then add the porcini mushrooms. 4 Pour in the rice and stir to coat thoroughly. Cook for 2-3 minutes until transparent. 5 Add the wine and cook until evaporated. 6 Add a ladleful of the reserved soaking liquid to the rice, stirring constantly, until the rice has absorbed the liquid. Add the Knorr Stock Pot and continue adding the liquid in this way. 7 Ten minutes from the end of cooking time, add the chicken and simmer until cooked. 8 Stir in the Parmesan and parsley and season to taste with pepper. Cover and leave for two minutes before serving.
With winter nearly over, it's this tasty risotto's time to shine. Stir in some spring freshness with asparagus tips, lemon zest, Parmesan, a splash of white wine and one of our Vegetable Stock Pots for a rich flavour finish.
Per Serving 561kcals, 15.6g fat (8g saturated), 68.7g carbs, 2.1g sugars, 30.1g protein, 3.6g fibre, 0.21g sodium
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SPONSOR CONTENT
hOW TO GO GLUTEN-FREE
with Knorr
A
t Knorr, we want those pursuing a gluten-free diet to be able to enjoy the BIG flavour that our Stock Pots and Cubes bring to meal-times, too. That’s why we’ve developed – and continue to develop – a whole range of gluten-free products and recipes. Coeliac Disease currently affects 1 in 100 people in Ireland. In recognition of Coeliac Awareness Week, which begins on 9th May, we’re going one step further and sharing some useful tips for maintaining a gluten-free diet. From naturally gluten-free ingredients to watch-out foods and easy substitutes, our guide is full of handy advice.
Naturally gluten-free foods With certain foods, for example, Polenta, plain Tofu and Tapioca, gluten-free goodness just comes naturally. Here are a few examples of foods you can trust.
FRESH MEATS
HARD CHEESES
PLAIN TOFU
POLENTA
TAPIOCA CORN/RICE CEREALS
RICE NOODLES
Easy menu switches Don’t miss out on dishes you like the sound of, just because they’re not gluten-free. With a few clever ingredient switches – for example swapping cous cous for quinoa – they could soon be back on the menu! Check out these gluten-free super subs!
Polenta crumbs or gluten-free cornflakes
Breadcrumbs
Rice
Pasta
Quinoa
Cous cous
Vegetable ribbons
Egg noodles
Gluten-free corn tortillas
Wheat tortillas
Tamari soy sauce
Soy sauce
Less obvious foods to watch out for Some foods are sneaky – so don’t get caught out! Here are a few gluten culprits to watch out for.
BATTERED FOOD
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COUS COUS
BREADED FOOD
SOY SAUCE
PORRIDGE
BARLEY
WHEAT NOODLES
ALES/BEERS/LAGERS/STOUTS
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Seasonal cooking
24
WHAT’S IN SEASON
28
SUMMER COOKING
40
A-Z OF FLOUR easy Gluten-Free 23
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Strawberry Match Irish strawberries with sweet or savoury flavours for a real taste of summer
fields FOREVER
Strawberries love… CREAM MINT BASIL ROSEMARY VANILLA CHOCOLATE SPINACH BALSAMIC VINEGAR BLACK PEPPER SPARKLING WINE LIME RHUBARB KIWI CHEESES LIKE FETA, MOZZARELLA, BLUE AND GOAT’S JALAPEÑO PEPPERS
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Buying
• Irish strawberries have a short season,
what’s in season
Storing
• Don’t wash strawberries until you’re
Preparing
but it’s worth waiting for as there’s a big
about to use them as they soak up moisture.
difference in flavour when they’re in
• Mould spreads quickly, so remove any
season and haven’t travelled far.
mouldy strawberries once you see them.
• Let strawberries come to room
• Strawberries should be firm to the touch,
• Place them on a plate lined with kitchen
temperature before using, as their
bright red, free of bruising and mould and
paper and cover with another sheet or two.
flavours are dulled when cold.
with a noticeable sheen. The stems should
• Store at room temperature if you’re
• Wash the strawberries and pat them dry
be bright green. Fresh berries will smell
planning on eating them within a day, or in
with kitchen paper.
noticeably sweet.
tubs in the fridge otherwise.
• Hull them using the tip of a sharp knife.
Chicken with spiced strawberry relish Serves 2
For the strawberry relish: 450g strawberries, hulled and quartered 3 tbsp chilli flakes 150g sugar 1 tsp black pepper 50ml red wine vinegar 2 tbsp balsamic vinegar
Top Tip This relish will keep in an airtight jar in the refrigerator for up to four months. It's also delicious served as part of a cheese platter!
For the chicken: 2 chicken fillets, sliced into strips Pinch of salt ½ tsp black pepper 1 tbsp olive oil To serve: Crunchy lettuce, shredded Feta, crumbled Balsamic vinegar 1 Place the strawberries in a pan with the remaining relish ingredients and mix well. 2 Bring to a boil, then reduce the heat to medium-low and simmer for 25 minutes, stirring occasionally to prevent it from sticking to the pan. 3 In a sealable bag, mix the chicken with three tablespoons of the strawberry relish and add the salt and black pepper. Place in the fridge for at least four hours or overnight if possible. 4 Heat the oil in a nonstick pan over a medium-high heat and cook the chicken for 4-5 minutes per side until it is thoroughly cooked. Let the chicken rest for 4-5 minutes. 5 Toss the chicken with crunchy lettuce and crumbled Feta. Top with some extra strawberry relish and a drizzle of balsamic vinegar, to serve. Per Serving 708kcals, 19.1g fat (4g saturated), 98.2g carbs, 87g sugars, 41.7g protein, 7.1g fibre, 0.201g sodium
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Strawberry and lemon cream puff cake Serves 10
1 Preheat the oven to 190ËšC/170ËšC fan/ gas mark 5. Lightly grease the sides and bottom of a 24cm springform cake tin. 2 In a bowl, toss the strawberries with the sugar and place in the fridge until
For the topping:
needed.
350g fresh strawberries, sliced
3 In a medium saucepan, bring the
1 tsp sugar
water, butter and sugar to a boil. Add
For the pastry case: 160ml water 75g unsalted butter 1 tbsp sugar 80g gluten-free flour 3 large eggs
the flour all at once and quickly stir the mixture until it begins to pull away from the sides of the pan. Remove from the heat and keep stirring until the mixture is smooth. Allow to cool for five minutes. 4 Using a handheld electric mixer, beat the eggs in one at a time until well
For the filling:
combined, smooth and shiny. Spread the
125g cream cheese, softened
mixture in the bottom of the prepared
65g icing sugar
cake tin and around 3cm up the sides.
240ml double cream
Bake for 30-35 minutes until golden brown and crisp to the touch. 5 Prick the cake all over with a tooth-
1 tsp lemon zest 380g lemon curd
26
pick (if there is a lot of sticky batter on the toothpick, bake for another five minutes). Turn the oven off, put the cake back in and prop the oven door open with a wooden spoon. Allow to dry in the open oven for 40-45 minutes. Remove the cake to a wire rack and allow to cool completely. 6 In a large bowl, whip the cream cheese until smooth. Slowly add the icing sugar and whip until light and fluffy. Add the cream and lemon zest and continue whipping until it forms stiff peaks. 7 Spread the lemon curd over the bottom of the cream puff shell. Spread the cream filling over this and top with the sugared strawberries.
Per Serving 180kcals, 0.4g fat (0g saturated), 46.1g carbs, 45.5g sugars, 0.6g protein, 0.7g fibre, 0.008g sodium
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easy Gluten-Free
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summer dinners
Caribbean tuna steaks with mango salsa Serves 4
4 tbsp olive oil 4 tbsp gluten-free Jamaican Jerk seasoning (try our recipe on p.57) 4 x 120g tuna steaks Salt and black pepper For the mango salsa: 2 ripe mangoes, peeled and roughly chopped ½ red pepper, finely chopped ½ a cucumber, seeds scooped out, roughly chopped 2 spring onions, chopped 1 green chilli, finely chopped Juice of 1 lime 1 tbsp olive oil 3 tbsp coriander, chopped 1 In a shallow dish, combine the olive oil with the Jamaican Jerk seasoning. Add the tuna steaks and place in the fridge for 2-3 hours, turning in the spiced oil once or twice. Allow to sit at room temperature for 30 minutes before cooking. 2 Meanwhile, in a bowl, combine all the ingredients for the mango salsa. Set aside. 3 Place a griddle pan over a high heat until very hot. Season the tuna steaks with salt and black pepper and cook on the griddle for 2-3 minutes on each side for medium rare, or longer if you prefer. 4 Serve the tuna steaks topped with the mango salsa. Per Serving 472kcals, 25.5g fat (4.5g saturated), 24.4g carbs, 17.4g sugars, 37.2g protein, 3.2g fibre, 1.445g sodium
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Raw brownie bites Makes around 18
2 Add the remaining ingredients and whizz until combined. With the motor still running, add a few drops of water at a time until the mixture comes together.
140g walnuts Pinch of salt 180g dates, pitted 1 tsp vanilla extract 120g unsweetened cocoa powder 1 Place the walnuts and salt in a food processor and whizz until finely ground.
3 Using a spatula, transfer the mixture into a bowl. Roll into small round balls, using your hands. Store in an airtight container in the fridge for up to one week. Per Serving 92kcals, 5.5g fat (0.8g saturated), 11.9g carbs, 6.6g sugars, 3.4g protein, 3.5g fibre, 0.01g sodium
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Veggie-packed quiche Serves 4
For the crust: 1 tbsp coconut oil, plus extra for greasing, melted 2 medium courgettes, grated 1 egg, beaten 1½ tbsp coconut flour Pinch of salt For the filling: 5 whole eggs and 3 egg whites, beaten 3 tbsp unsweetened plain almond milk ½ tsp gluten-free mustard Salt and black pepper 200g cauliflower, roughly chopped Handful of fresh spinach, chopped For topping: 2 medium tomatoes, sliced
Grilled prawn skewers Serves 4
1 green chilli, stem removed 2 garlic cloves 3cm piece of fresh ginger, peeled and chopped into chunks 240ml coconut milk Small handful of fresh mint, chopped Juice of 1 lime 1 tbsp fish sauce
1 In a food processor, blend the chilli, garlic, ginger, coconut milk, mint, lime juice and fish sauce until smooth. Transfer the marinade to a bowl, add the prawns and place in the fridge for one hour. 2 Preheat the grill or barbecue to a medium-high heat. Remove the prawns from the marinade and thread three onto each skewer, alternating with chunks of avocado and watermelon. 3 Cook the skewers for 6-8 minutes until pink, turning once. Serve warm.
1 Preheat the oven to 200˚C/180˚C fan/ gas mark 6. Lightly grease a pie dish with melted coconut oil. 2 Wrap the grated courgette in layers of kitchen paper. Hold over the sink and squeeze all of the liquid out, then place into a large bowl. 3 Add the remaining crust ingredients and combine thoroughly. 4 Place the courgette mixture into the prepared pie dish and use the back of a spoon to spread it all around the dish. Place the dish in the oven and bake for 10 minutes. 5 Remove the crust from the oven and set aside, leaving the oven on. 6 In a large mixing bowl, combine the eggs and egg whites, almond milk, mustard and salt and black pepper. 7 Pulse the cauliflower in a food processor until it resembles rice. 8 Add the cauliflower and spinach to the egg mixture and stir to combine. Pour the mixture into the crust and top with the tomato slices. 9 Bake for 20 minutes, then loosely cover with parchment paper and return to the oven for another 8-10 minutes, or until the top is golden brown and the centre is firm and set. 10 Allow to cool for 6-8 minutes, then slice and serve with a salad. Per Serving 194kcals, 11.1g fat (5.4g saturated), 11.2g carbs, 5.4g sugars, 14.6g protein, 4.5g fibre, 0.239g sodium
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24 raw prawns, peeled and deveined 8 skewers, soaked if wooden 1 avocado, cut into cubes 400g watermelon, cut into cubes 30
Per Serving 443kcals, 26.8g fat (15.7g saturated), 20.5g carbs, 9.1g sugars, 33.6g protein, 5.8g fibre, 0.687g sodium
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summerB dinners BQ
Top Tip Be sure to really squeeze out all of the liquid from the grated courgette in Step 2; watery veg can make this frittata soggy.
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Barbecued chicken with fresh herb dressing Serves 4
Brush the grill rack with oil. Pat the chicken dry with kitchen paper and season well. 3 Place the chicken on the barbecue, skinside down. Cook for 30-35 minutes, turning every 7-8 minutes, until the skin is crisp and
1 large garlic clove, crushed ½ tsp dried chilli flakes 4 tbsp fresh oregano, chopped 40g fresh coriander, chopped 1 tsp lime zest 60ml olive oil, plus extra for grilling Salt and black pepper 4 chicken legs and 4 chicken thighs Lime wedges 1 In a bowl, combine the garlic, chilli flakes, oregano, coriander, lime zest and olive oil. Season with salt and pepper. 2 Heat the barbecue to a medium heat.
32
browned and no pink flesh remains. 4 Five minutes before the chicken is done, baste with 2-3 tablespoons of the dressing. 5 Pour half of the remaining dressing onto a platter and place the chicken, skin-side up, on top. Pour the rest of the dressing over the chicken and allow it to rest for 10 minutes to absorb the flavours. Serve with lime wedges for squeezing over the chicken. Per Serving 540kcals, 30.2g fat (6.4g saturated), 5.6g carbs, 0.6g sugars, 61g protein, 2.8g fibre, 0.223g sodium
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summer dinners
Shredded BBQ chicken with red cabbage slaw Serves 2
180ml gluten-free chicken stock or water
a simmer and poach the chicken for 45-50
½ x 400g tin of chopped tomatoes
minutes until cooked throughout. Drain the
3 tbsp tomato purée
chicken, place on a chopping board and shred
3 tbsp honey
the meat using two forks.
1 tsp black pepper
4 In a large saucepan, melt the coconut oil
For the slaw:
1 tsp dried chilli flakes
over a medium heat. Add the onion and cook
4 tbsp apple cider vinegar
Salt
for 4-5 minutes until soft. 5 Add the garlic, apple cider vinegar, stock or
2 tbsp balsamic vinegar 4 tbsp honey
To serve:
water, tinned tomatoes, tomato purée, honey,
1 garlic clove, crushed
Sesame or sunflower seeds (optional)
black pepper and chilli flakes. Stir well and
3 tbsp olive oil
1-2 Little Gem lettuces, leaves separated
bring to a boil, then reduce to a simmer over a low heat.
½ tsp gluten-free Dijon mustard ½ head of red cabbage, shredded 2 carrots, grated ½ green pepper, deseeded and sliced For the BBQ chicken: 400g chicken fillets, sliced into strips 2 tbsp coconut oil ½ onion, finely chopped 4 garlic cloves, crushed 180ml apple cider vinegar
1 In a small saucepan, combine the apple cider vinegar, balsamic vinegar, honey, garlic, oil and mustard. Place over a medium-high heat and bring the mixture to a boil, then reduce the heat to low and simmer for 4-5 minutes. Allow to cool for a few minutes. 2 Combine the cabbage, carrot and pepper in a bowl. Pour over the dressing and toss to coat. Place the slaw in the fridge for at least one hour for the flavours to combine. 3 Bring a large pot of well-salted water to
6 Simmer the sauce until the volume has reduced by about a quarter. Taste and season if necessary. 7 In a large bowl, mix the shredded chicken with the sauce. Sprinkle the slaw with sesame or sunflower seeds, if desired, and serve with the chicken and lettuce cups. Per Serving 550kcals, 25.1g fat (7.7g saturated), 49.9g carbs, 40.8g sugars, 33g protein, 5.6g fibre, 0.338g sodium
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Top Tip Use this as a base for a luxurious smoked salmon Benedict; just top with a poached egg and use a hollandaise sauce instead of the dill mayonnaise.
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summer dinners
Sweet potato rösti with smoked salmon Serves 2
For the dill mayonnaise: 2 egg yolks ¼ tsp gluten-free mustard ¼ tsp salt 1 tbsp white wine vinegar 225ml olive oil 2 tbsp fresh dill, chopped, plus extra to garnish For the rösti: 1 medium sweet potato, peeled and grated 1 egg Salt and black pepper 3 tbsp coconut oil 1 cucumber, peeled into long strips ½ a red onion, thinly sliced 150g smoked salmon, sliced into strips Juice of ½ a lemon To garnish: Fresh dill 1 For the mayonnaise, put the egg yolks in a bowl with the mustard, salt and white wine vinegar. Drip the oil onto the egg yolks extremely slowly, drop by drop, whisking at the same time. 2 When the mixture begins to thicken, add the oil a little faster, in a slow, steady stream. Stir in the dill, then taste and add more seasoning and/or vinegar if necessary. 3 In a bowl, mix the sweet potato with the egg and add half a teaspoon each of salt and black pepper. 4 Melt two tablespoons of coconut oil in a pan over a medium-high heat. Transfer the potato mixture to the middle of the pan. Use a spatula to spread the mixture out until just under a centimetre in thickness. 5 Turn the heat down to medium and cook, covered, for 2-3 minutes. To flip the rösti, put a large plate face-down on top of the pancake and turn the pan upside down so the rösti falls onto the plate. Melt the remaining ghee or oil in the pan and slide the rösti back in. Cook, uncovered, on a low heat for three minutes, then increase the heat and cook for a further 2-3 minutes. 6 Carefully transfer the rösti to a large serving plate. Spread with the dill mayonnaise and pile with the cucumber strips, onion and smoked salmon. Squeeze over some lemon juice, season with black
Layered fruit pots Serves 4
280g frozen raspberries, thawed 2 tbsp fresh mint, chopped, plus whole leaves to garnish 2 tbsp honey 320ml sparkling wine or sparkling water Juice of 1 lime 5 kiwis, peeled 160g cantaloupe, roughly chopped
pepper and garnish with extra dill.
wine or water and the juice from half of the lime, then set aside. 2 Clean the basin of the food processor and blend the kiwis with the juice from the rest of the lime until smooth. Set aside. 3 Clean the basin of the food processor and whizz the cantaloupe until smooth. Set aside. 4 Spoon equal amounts of kiwi purée into each of four glasses. Gently spoon the cantaloupe purée on top, then spoon over the raspberry purée. Garnish with some fresh mint leaves.
1 Place the raspberries, mint and honey in Per Serving 630kcals, 52.4g fat (17.6g saturated), 24.3g carbs, 7.9g sugars, 21.1g protein, 4.3g fibre, 1.652g sodium
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a food processor and pulse until smooth. Strain the raspberry purée through a sieve and discard the seeds. Stir in the sparkling
Per Serving 203kcals, 1.1g fat (0g saturated), 37g carbs, 23.7g sugars, 2.5g protein, 8.4g fibre, 0.012g sodium
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Steak and veggie rolls with roasted garlic pesto Serves 4
For the pesto: 1 whole garlic bulb 4 tbsp pine nuts 25g fresh basil, torn Juice of 1 lemon 4 tbsp extra-virgin olive oil Salt and black pepper
mark 5.
broccoli, asparagus and corn for 1-2 minutes.
2 Peel the outer layers of garlic skin off, leaving
Add the peppers and spring onions and cook
the cloves attached. Cut the top of the bulb off,
for a further minute. Remove the vegetables
ensuring the tops of all cloves are sliced. Wrap
from the pan and leave to cool slightly.
in tin foil, seal tightly and bake for 30-45
8 To form the steak rolls, lay a strip of steak
minutes. Remove from the oven to cool.
on a cutting board. Arrange a few different
3 Toast the pine nuts in a dry pan over a low
vegetables at the end closest to you and roll
heat for 3-4 minutes, stirring constantly, until
them up away from yourself, keeping the
golden brown.
roll tight. The vegetables should poke out at
4 In a food processor, combine the basil, lemon
either side. Use a toothpick to secure the roll.
juice, two tablespoons of oil and the toasted
Repeat with the remaining vegetables and
pine nuts. Squeeze the roasted garlic out of the skins and into the food processor. Pulse until
For the steak rolls: 4 sirloin steaks, fat trimmed 2 carrots, cut into long, thin strips 8 tenderstem broccoli stalks 8 asparagus spears 8 baby corn cobs 1 red pepper, deseeded and sliced 4 spring onions, halved 1 tbsp olive oil Salt and black pepper
evenly combined. Add the remaining oil and pulse to combine. Season to taste and set aside. 5 Place each steak between two sheets of cling film or parchment paper, then flatten with a rolling pin until about ½cm thick. Cut each steak in half lengthways, creating two long strips from each one. 6 Trim the vegetables so that they’re all roughly the same length, then season. 7 Heat the oil in a large pan over a
1 Preheat the oven to 190˚C/170˚C fan/gas 36
medium-high heat and cook the carrots,
strips of steak. 9 Heat the remaining oil in the same pan over a medium-high heat. Place the steak rolls, toothpick-side down, in the pan. Cook for 2-3 minutes on each side until browned all over. You may need to do this in two batches to avoid crowding the pan. 10 Remove the steak rolls from the pan and remove the toothpicks. Serve immediately with the roasted garlic pesto. Per Serving 667kcals, 36.8g fat (7.9g saturated), 17.9g carbs, 6.1g sugars, 67.2g protein, 5.2g fibre, 0.205g sodium
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easy Gluten-Free
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Mini meatloaf muffins Makes 18
summer dinners
1-2 tsp coconut oil, melted, plus extra for greasing 280g frozen chopped spinach, thawed 1 onion, finely chopped 170g mushrooms, finely chopped 2 garlic cloves, crushed 900g minced beef 2 carrots, grated 4 eggs, beaten 110g coconut flour 1 tsp dried thyme 2 tsp salt 2 tsp pepper 1 Preheat the oven to 190ËšC/170ËšC fan/gas mark 5 and grease 18 regular-sized muffin tin holes with a little melted coconut oil. 2 Squeeze all of the water out of the spinach and set aside. 3 Heat the remaining oil in a pan over a medium heat. Cook the onion and mushrooms for 4-5 minutes. Add the garlic and cook for 30 seconds. Remove from the heat and set aside to cool. 4 When cool, place the mushroom and onion mixture in a large bowl with the mince. Add the spinach, carrots, eggs, coconut flour, thyme and seasonings. Use clean hands to combine together. 5 Fill the muffin tins to the top with the mixture. Place in the oven and bake for 25-30 minutes or until cooked throughout. Allow to cool for 8-10 minutes, then use a knife to loosen the muffins from the sides of the pan before removing. Per Serving 152kcals, 5.7g fat (2.6g saturated), 6.2g carbs, 1.3g sugars, 18.6g protein, 3.3g fibre, 0.336g sodium
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Fiery harissa lamb chops with spinach Serves 4
8 lamb chops 2½ tbsp gluten-free harissa paste Salt and black pepper 3 tbsp coconut oil 3 large handfuls of fresh spinach 1 tsp ground cumin Juice of ½ a lemon 38
1 Pat the lamb chops dry with kitchen paper and spread them all over with the harissa. Transfer to a non-metallic dish and cover with cling film. Place in the fridge to marinate for two hours, but let them return to room temperature 30 minutes before you start cooking. 2 Sprinkle the lamb chops with salt and black pepper. Melt two tablespoons of the oil in a large heavy pan over a medium heat until hot but not smoking, then cook the chops for 3-4 minutes per side. Transfer the
chops to a plate, cover with foil and rest for 5-6 minutes. 3 Meanwhile, melt the remainign oil in the same pan and cook the spinach for 2-3 minutes until wilted, seasoning generously. Sprinkle with the cumin and squeeze over some lemon juice. Serve the spinach with the lamb chops. Per Serving 472kcals, 25.1g fat (10.9g saturated), 4.9g carbs, 2.7g sugars, 53.9g protein, 0g fibre, 0.417g sodium
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easy Gluten-Free
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Guacamole-stuffed pork burgers
summer dinners
Serves 4
450g pork mince 1 tsp black pepper 1 tsp salt Zest of 1 lime 2 ripe avocados 1 tomato, seeds scooped out, flesh chopped Juice of ½ a lime 1 green chilli, deseeded and chopped To serve: Sweet potato chips 1 Preheat the grill to medium-high. 2 Put the pork in a large bowl and add the black pepper, half a teaspoon of salt and the lime zest. 3 Mix to combine well. Use clean hands to form the pork mixture into eight equal, thin patties. 4 In another bowl, mash the avocados together with the tomato, lime juice, chilli and the remaining salt. 5 Dollop the avocado mixture on top of half of the patties, leaving room around the edges to seal the burgers without it leaking out. 6 Place the remaining patties on top and pinch the edges of the burgers together to seal all the way around. 7 Grill the burgers for 6-8 minutes per side until thoroughly cooked. Allow the burgers to rest for 10 minutes, then serve with crispy sweet potato chips. Per Serving 378kcals, 23.7g fat (5.5g saturated), 11.8g carbs, 1.4g sugars, 31.8g protein, 7.6g fibre, 0.655g sodium
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Top Tip For an extra boost of flavour, add some crispy, crumbled bacon bits to the guacamole before stuffing the burgers.
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The l
Fin d
a wit flour h t wh his ate han ver dy the gui dis de h
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W
orking with gluten-free flour is a fine art and a science. It can be overwhelming to begin with – one type of flour might work perfectly for cake, but might be a disaster for a piecrust. Many gluten-free bakers tend to avoid flour completely – indeed, plenty of cakes stand alone without flour, particularly dense chocolate and citrus cakes. Think decadent brownies and delicate lemon and almond cakes. But there are many delights that simply need flour to come to life, and the good news is that being diagnosed as a coeliac, being gluten intolerant or choosing to have a gluten-free diet needn’t mean you have to give up life’s simple pleasures of breads, cakes and other baked goods. Fortunately, there are more and more wheat flour substitutes available in supermarkets and health food stores across Ireland. So here is our handy list of flours for you to experiment with and, if this list is completely daunting, remember you can always buy a ready-made gluten-free flour mix from your local supermarket.
of flour 1 5a-z ways with
Top tips for gluten-free baking
1 2 3 4 5
Start with the basics When beginning gluten-free baking, find recipes that have been developed using the flour of your choice Bake bread in containers with walls Gluten-free breads don’t hold their shape so bake in a loaf tin.
Add gums to gluten-free flour Add a ¼ teaspoon of xanthan gum to your flour of choice
Store gluten-free flour in the fridge or freezer Then bring them back to room temperature before baking Have patience! There will be trial and error along the way, but it does get easier and you are sure to be concocting delights in no time!
Why are gluten-free flours so tricky? Gluten forms an elastic network in baking that helps strengthen, bind and raise dough. For example in pizza dough, it’s gluten that helps make the dough stretchable enough to throw in the air and, when combined with yeast, it allows the bread to rise. No gluten-free flour will truly mimic the qualities of wheat flour and often an added binder or starch will need to be added to the gluten-free flour you’re working with to give it a binding quality. Each different form of baking will require a different type of flour and many recipes will require a mix of flours with a binding agent to get the right consistency. It will take some experimenting to get the perfect blend.
Happy baking!
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A-Z Almond Flour
This popular flour is easy to find in health food shops, it’s high in protein, low in carbs and sugars. Try when making cookies or muffins.
Amaranth Flour
The leafy amaranth plant creates a proteinpacked flour that has a distinctly nutty flavour. Great for making crackers for hummus.
Arrowroot Flour
Coconut Flour
Sweet Chestnut Flour
Cornflour
Tapioca Flour
Chickpea Flour
Teff Flour
Millet Flour
Xanthan Gum
A great option for those with nut and wheat allergies, this flour is very absorbent and should be substituted in a ratio of 1:4 with wheat flour, and include more eggs or liquid.
Also known as cornstarch, it is virtually tasteless and best used as a thickening agent as it blends to a smooth cream with liquid.
This pale and yellow flour is widely used in Indian cooking and is best suited to savoury dishes, particularly veggie fritters.
A starchy powder that’s best added to soups and sauces, as well as other flours as a thickener instead of cornflour.
Not many recipes can be made exclusively with the ground millet seed, but it has a good consistency to add to the ‘crumb’ of cakes and cookies.
Brown Rice Flour
Potato Flour
An essential in the gluten-free baker’s cupboard, this highly nutritious flour works well in breads and cakes.
Made from cooked potatoes, it looks like wheat flour but has a completely different composition. Blend with rice flour for baking.
Buckwheat Flour
Quinoa Flour
Carob Flour
Rice Flour
Despite its name, it is wheat- and gluten-free and works brilliantly in pancakes, pizza bases and noodles.
Similar to cocoa powder in colour, carob powder, as it’s also known, is a good replacement for chocolate.
42
Dubbed the mother of all grains, quinoa is one of the most nutritious grains out there. Its flour is great for English muffins and bread.
One of the most popular gluten-free flours, it’s made from raw ground rice, and is used in noodles, as a thickener in soups, and in cakes.
This one has a sweet flavour and more starch than other flours, which leads to fluffier results when baking things that complement its flavour – like courgette cake.
This starch extract from cassava root is a great addition to other gluten-free flours to help bind and add crispiness to crusts.
This ancient Ethiopian flour has a mild flavour and works well as a crunchy salad topping or cooked into a porridge.
It’s not a flour but is an important powder ground from the xanthomonas campestris plant and used gluten-free baking to replace the binding quality of gluten.
When baking yeast breads, add a bit of gluten-free vinegar to your recipe to help your breads rise better: add 1 tsp of vinegar per 500g of gluten-free flour.
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Fun in the kitchen
44
TOP IT OFF
48
BBQ MASTER
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15 WAYS WITH
60
SUMMER DRINKS
64
COVER RECIPE
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SUMMER BAKING easy Gluten-Free 43
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Top it off Celebrate summer with these tasty homemade toppings for ice cream cones
In a saucepan over a low heat, melt 120g light brown sugar together with 120g butter until the sugar is just dissolved, watching it carefully so that it doesn’t burn. Stir in 100ml full-fat cream and heat gently until bubbling, stirring constantly. Remove from the heat and cool for 2-3 minutes before serving.
Ca ramel sauce
44
In a saucepan, combine 120ml water, 150g sugar and 1 tbsp cornflour. Bring to a boil over a medium heat. Add 675g diced peaches and simmer for two minutes. Remove from the heat and stir in Âź tsp vanilla extract. Use an immersion blender or a food processor to blend the mixture into a smooth sauce.
Peach coulis
In a saucepan over a medium heat, combine 45g butter, 2 tbsp unsweetened cocoa powder, 150g caster sugar, 90ml evaporated milk and a pinch of salt. Bring to a boil for seven minutes, stirring frequently.
dge sauce Hot fu
easy Gluten-Free
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ice cream
Top Tip These homemade sauces should keep in a well-sealed jar in the fridge for up to four days. The walnuts will keep for up to two weeks, as they don’t contain fresh ingredients like produce or cream.
Bring 120ml balsamic vinegar to a boil in a small saucepan over a medium heat. Reduce the heat to low and simmer for 8-10 minutes until reduced to one quarter of its original volume. Stir in 400g hulled and chopped strawberries, 2 tbsp brown sugar, ¼ tsp salt and ¼ tsp lemon zest. Bring to a boil, then reduce the heat and simmer for five minutes until the strawberries have softened. Using the back of a wooden spoon, crush the strawberries against the side of the pan. Simmer for 8-10 minutes until syrupy. Cool to room temperature before serving.
B
awber ry s
In a medium, heavy saucepan, heat 250ml cream and 250ml very strong brewed coffee until just beginning to bubble around the edges, then remove from the heat. Using an electric mixer, beat three egg yolks with 200g sugar for 8-10 minutes until very thick and lemon-coloured. Gradually beat in the warm coffee mixture. Return to the pan and cook over a low heat, stirring, until the mixture boils and thickens. Stir in 1 tsp vanilla extract. Cool, cover and chill until cold before serving.
yru
p
my a e r C
coffee sauc
e
cky i t S
maple wa
lnu
t
s
a
str c i m lsa
Preheat the oven to 180˚C/160˚C fan/gas mark 4. Whisk together 1 tbsp cornflour, 1 tbsp hot water and a pinch of salt until smooth. Spread 130g chopped walnuts in a single layer on a baking tray and toast in the oven for 10 minutes, stirring halfway. Bring 350ml maple syrup to a boil in a large, heavy saucepan over a medium-high heat, stirring occasionally. Reduce the heat and simmer for one minute while stirring. Stir in the cornflour mixture, then increase the heat and bring to a boil for a full minute while stirring. Remove from the heat and spread on a baking tray to dry.
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take 5... crackers and crispbreads
We’ve trawled the best crackers and crispbreads available – so you don’t have to.
Full Marks
Marks and Spencers has been increasing its range of gluten-free products slowly but surely over the past few years. Their sea salt and black pepper crackers work great with dips and can also be eaten on their own. The mini cheese crackers come in handy snack packs – great for taking out to a dinner party to avoid missing out on the cheese course! www.marksandspencer.com
Wild Oats The guys at Nairns have been using oats grown near the Scottish Borders for more than 100 years to make wholesome foods. Since 2009, they have utilised these skills for a gluten-free range, including these hearty oatcakes. They are great as a snack by themselves or are particularly lovely with banana and honey for breakfast on-the-go. Available from most good supermarkets and health food stores. www.nairns-oatcakes.com
A Schär Bet! Europe’s ‘Number 1’ gluten-free food brand includes crispbreads and cream crackers in their range. The crispbreads are under 30 calories each so a good option for those on a low-fat diet and can be dipped in soups or topped with hummus or pate. The cream crackers are about as close to the classic cream cracker that you will find, and just as versatile. Available in Ireland in SuperValu, Dunnes and Tesco. www.schar.com
The Big Cheese Much-loved London bakery Mrs. Crimble’s is wellknown for its chocolate macaroons (gluten-free – yay!) and other sweet treats but they also produce a great selection of cheese crackers. They come in either Original Cheese, Hot Chilli Cheese, Tomato and Pesto and Rosemary and Onion – take your pick to serve with a cheese board complete with chutneys. Available from good supermarkets and online at www.onlyglutenfree.ie www.mrscrimbles.com
Gourmet Goodness The Lawless Family in Galway come from a long line of bakers but have been producing healthy, wholesome baked goods under The Foods of Athenry brand since 2004. Their range of crackers and crispbreads features Gourmet Sodabread Toasts, in Multiseed, Multiseed with Cumin, Cranberry & Hazlenut or perfect for topping with tomatoes and cheese for a quick lunch. Available from most good supermarkets and health food stores. www.foodsofathenry.ie 46
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EAT HEALTHY WITH
easyfood.ie QUICK & HEA LTHY RECIPES L og on for ou r fav guilt-free 30 ourite -minute meals
GREEK PRAWN COUSCOUS Serves 4
170g couscous 60g dried apricots, chopped 2 tbsp olive oil 120g natural Greek yoghurt 1 tbsp hummus 2 tbsp fresh mint leaves, chopped Salt and black pepper 600g prawns, peeled and deveined 100g cherry tomatoes, halved ½ tsp paprika Juice of ½ a lemon STEP 1: Preheat the grill to high. Combine the couscous, apricots and one tablespoon of the olive oil in a bowl. Pour in 300ml of boiling water, cover with clingfilm and leave to soak for five minutes. STEP 2: Stir together the yoghurt, hummus, mint and a spoonful of water in a separate bowl. Season well and set aside. STEP 3: Toss the prawns, tomatoes, paprika and remaining oil on a baking tray. Grill for four minutes until the prawns are pink and curled. Drizzle over the lemon juice. STEP 4: Fluff the couscous with a fork and divide among serving plates. Top with the prawns and drizzle over the yoghurt sauce.
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bar be
cue
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r e mas t
easy Gluten-Free
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BBQ
ult G im
he classics with t o t ou ck e to barbecue r a f b d a i v ou et e gu rit at es
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Top Tip Resist the urge to press down on the burgers as they cook! This pushes out all of the lovely juices and makes the meat dry.
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BBQ
Sweet and smoky cheeseburgers Serves 8
1 tbsp olive oil 1 onion, finely chopped 800g good-quality beef mince Handful of fresh parsley, finely chopped (or 1 tsp dried parsley) 60g Parmesan cheese, grated 1 tbsp mustard 1 tsp ketchup 1 large egg 80g gluten-free breadcrumbs Salt and black pepper 8 gluten-free burger buns 8 slices of cheese (try sharp Cheddar, Gruyère, blue cheese or Emmental) To serve: Barbecue sauce Toppings and sauces of choice 1 Heat the olive oil in a pan over a medium heat and cook the onion for 5-6 minutes, stirring occasionally, until soft but not coloured. Transfer to a large mixing bowl and allow to cool. 2 When cool, add the mince, parsley, Parmesan, mustard, ketchup, egg and breadcrumbs and season generously with salt and black pepper. 3 Mix everything together thoroughly using clean hands. 4 Turn the mixture out onto a clean work surface and divide into eight equal pieces. Shape each one into a fat burger around 8cm wide and 3cm thick. Use your thumb to press an indentation into the centre of each patty. 5 Transfer the burgers to a tray, cover with cling film and place in the fridge to chill for one hour. Remove and allow to sit at room temperature for 20 minutes. 6 Cook the burgers on the barbecue over a high heat for two minutes on each side, then move them to a lower-heat area of the grill and cook for five minutes on each side. 7 In the last minute of cooking, place a slice of cheese on top of each burger and lightly toast the buns. Serve with barbecue sauce and any toppings. Per Serving 446kcals, 14.6g fat (5.2g saturated), 31.2g carbs, 4.8g sugars, 45.2g protein, 1g fibre, 0.643g sodium
Quick potato salad Serves 4
for 15-20 minutes, until just tender. Drain and leave to cool slightly. 2 Meanwhile, cook the chopped rashers in a
500g baby new potatoes, larger ones cut in half 2 rashers, chopped 3 tbsp light mayonnaise 2 tbsp low-fat Greek yoghurt 2 tsp wholegrain mustard 3 pickled gherkins, chopped 3 spring onions, chopped
pan over a medium-high heat until crisp. Set
Salt and black pepper
Per Serving 137kcals, 4.3g fat (0.7g saturated), 21.5g carbs, 2.1g sugars, 4.1g protein, 3.6g fibre, 0.290g sodium
aside and leave to cool slightly. 3 Mix the mayonnaise, yoghurt, mustard, gherkins and spring onions in a bowl. 4 Add the potatoes while still slightly warm and season generously. Add the rashers and stir to combine everything together.
1 Cook the potatoes in salted boiling water
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Crunchy coleslaw Serves 4
3 carrots 1 medium white cabbage, outer leaves and core removed 1 small onion, finely sliced 3 tbsp low-fat natural yoghurt 2 tbsp mayonnaise 1 tbsp wholegrain mustard Salt and black pepper 1 Remove the peel from the carrots and discard. Use the peeler to strip the carrots into ribbons. 2 Use a sharp knife to shred the cabbage as finely as you can. 3 Place the carrots and cabbage in a bowl with the onion, yoghurt, mayonnaise and mustard. Mix well and season with salt and lots of black pepper. Per Serving 129kcals, 3.4g fat (0.6g saturated), 22.8g carbs, 11.9g sugars, 4.6g protein, 7.4g fibre, 0.228g sodium
Corn on the cob
Serves 6
6 fresh cobs of corn 90g butter, softened 1 tsp salt 1 tsp fresh basil 1 tsp fresh thyme 1 tsp fresh parsley 1 tsp chilli flakes 1 Place each corn cob on a square of tin foil large enough to wrap it in. 2 In a small bowl, mix all the remaining ingredients together. Rub one sixth of the mixture into each corn cob. 3 Wrap the foil up around the corn and cook on the barbecue for 15 minutes, turning often. Per Serving 249kcals, 12.2g fat (7.7g saturated), 34.3g carbs, 6g sugars, 5.2g protein, 2.1g fibre, 0.494g sodium
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easy Gluten-Free
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Barbecued salmon fillets with dill butter
BBQ
Serves 4
60g butter, softened 3 tsp fresh dill, finely chopped Salt and black pepper 4 salmon fillets 2 tbsp vegetable oil Lemon wedges 1 In a small bowl, blend the butter with the dill and season with salt and pepper. 2 Season the salmon and leave at room temperature for 20 minutes. 3 Pour a little vegetable oil onto some kitchen paper and use tongs to wipe the grates with it. Rub the salmon with the oil and place, skin-side up, onto the barbecue. Cook, undisturbed, for 3-4 minutes, depending on thickness. 4 Carefully turn the salmon with a spatula. If using a gas grill, reduce the heat to medium. If using a charcoal grill, move the salmon to the cooler side of the grill. Cover and cook for another 4-5 minutes until just cooked through. 5 Top the salmon pieces with the dill butter and serve with lemon wedges. Per Serving 406kcals, 30g fat (10.6g saturated), 0.6g carbs, 0g sugars, 34.8g protein, 0g fibre, 0.205g sodium
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Top Tip You don’t want the barbecue to be too hot, as the honey in the marinade could cause the chicken to burn before it cooks through.
Sticky chicken drumsticks Serves 4
them in a non-metallic bowl or a sealable plastic bag. 2 Combine all of the remaining ingredients and pour over the drumsticks. Leave to
8 chicken drumsticks 2 tbsp honey 3cm piece of fresh ginger, peeled and grated 2 garlic cloves, crushed 1 tsp Chinese five spice 2 tsp tamari 2 tsp tomato purĂŠe 1 tbsp sesame oil
1 Slash the skin on each drumstick three or four times with a sharp knife. Transfer 54
marinate for at least three hours, or overnight if possible, turning occasionally. 3 Cook the drumsticks on the barbecue over a medium heat for about 20-25 minutes until completely cooked through, brushing with any marinade left in the dish as they cook. Serve with coleslaw and grilled corn on the cob.
Per Serving 241kcals, 8.9g fat (1.9g saturated), 13.6g carbs, 9.2g sugars, 26.1g protein, 0.7g fibre, 0.227g sodium
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easy Gluten-Free
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BBQ
Simple veggie skewers Serves 4
2 courgettes, cut into chunks 1 red and 1 yellow pepper, cut into chunks 1 red onion, cut into chunks 8 chestnut mushrooms 8 cherry tomatoes 250g Halloumi, cut into chunks 5 tbsp olive oil Salt and black pepper Juice of ½ a lemon 1-2 tsp chilli flakes 8-10 skewers, soaked in water if wooden To serve: Tzatziki 1 Place all of the vegetables and Halloumi in a large bowl and drizzle with the olive oil. Season generously with salt and pepper, squeeze in the lemon juice and sprinkle with the chilli flakes. Toss to coat and cover the bowl with cling film. Place in the fridge for at least three hours, or overnight if possible, stirring occasionally. 2 Remove the vegetables from the fridge and thread, alternating, onto skewers. 3 Cook on the barbecue over a high heat for 2-3 minutes per side until lightly charred. Serve with tzatziki. Per Serving 458kcals, 34.4g fat (13.9g saturated), 25.1g carbs, 9.7g sugars, 18.8g protein, 6.4g fibre, 0.693g sodium
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15
What’s the difference?
s y a w
• A marinade is a liquid mixture of an acid and a base. Its purpose is to tenderise meat while adding intense flavours. Marinate
s b u r y r d s, e d a n i r a m es c u a s d an
meats for at least three hours, or overnight where possible. • A dry rub is a mixture of salt, pepper, herbs and spices and is used to infuse flavour and add texture. Massage a dry rub into the meat or fish just before cooking it. • The sauces shown here are to serve with meat or fish rather than for cooking.
5 ways with
marinades Tandoori yoghurt marinade Best for: a whole spatchcocked chicken, or bone-in, skin-on chicken pieces. Makes enough for 8 chicken thighs or drumsticks. In the bowl of a food processor, combine
Soy, garlic and ginger marinade Best for: steaks. Makes enough for 4 medium-sized steaks. Whisk together 4 tbsp tamari, 4 tbsp olive oil, 4 crushed garlic cloves, 4 tbsp lemon juice and 1 tbsp honey. Peel and grate a 3cm piece of ginger and add this to the mixture. Stir to combine well.
Mediterranean marinade Best for: lamb chops or steaks. Makes
Vietnamese marinade
Best for: pork chops or pork fillet. Makes enough for 4 large bone-in pork chops. In a small bowl, combine 1 tsp hot chilli sauce (such as Sriracha) with 2 crushed garlic cloves, the juice of 1 lime, 2 tbsp fish sauce, 1 tbsp tamari and 1 ½ tbsp brown sugar. Peel 1 stalk of lemongrass and finely slice the white part only, adding this to the marinade.
Mojito marinade Best for: chicken, fish or shellfish, tofu or pork. Makes enough for 6-8 chicken fillets.
250g plain yoghurt with 3 tbsp lemon juice,
enough for 6 lamb chops.
2 tbsp lemon zest, 3 tbsp extra-virgin olive
Crush 4 garlic cloves with the chopped
In a food processor, combine 2 shallots, 4 tbsp
oil, 3 chopped shallots, 4 tbsp chopped
leaves of 4 rosemary sprigs, 1 tsp dried
chopped fresh mint, 60ml rum, 1 tbsp lime
fresh mint, 4 peeled garlic cloves, ½ tsp
oregano, 1 tsp salt and plenty of black
zest, 120ml lime juice, 3 tbsp honey, 2 tbsp
ground cumin, ½ tsp ground coriander and
pepper. Mix in 5 tbsp olive oil, 2 tbsp red
rapeseed oil and 1 tsp of salt. Pulse until the
a pinch of ground cinnamon. Whizz until
wine vinegar, 2 tbsp balsamic vinegar and 1
shallots are finely chopped and everything is
the mixture is smooth.
tsp brown sugar.
well combined.
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Basic spice rub Best for: anything and everything. Makes 1 small jar and will keep at room temperature for up to 6 months.
1 5 ways with
1 tsp chilli powder, 1 tsp ground garlic
cloves, a pinch of dried thyme, 2 tsp black pepper, 1 tbsp cayenne pepper and 1 tsp ground cinnamon. Mix together until well blended. Store in airtight containers.
In a small bowl, combine 5 tbsp coarse salt, 4 tbsp brown sugar, 4 tbsp paprika, 2 tbsp black pepper, 2 tbsp dried oregano, 2 tbsp dried thyme and 1 tbsp cayenne pepper.
5 ways with
dry rubs
Espresso rub
Best for: steaks or ribs. Makes enough for 2 racks of ribs.
Spanish paprika rub Best for: chicken, salmon or prawns. Makes 1 jar and will keep at room temperature for up to 6 months. In a bowl, combine 6 tbsp smoked paprika, 3 tbsp regular paprika, 3 tbsp dried coriander, 3 tbsp coarse salt, 1 tbsp lemon zest and 1½ tsp black pepper.
Mix together 2 tbsp freshly ground coffee, 2 tbsp salt, 2 tbsp paprika, 1 tbsp medium chilli powder, 1 tbsp brown sugar, 1 tsp dried oregano, 1 tsp garlic powder, 1 tsp black pepper, ½ tsp cocoa powder and ½ tsp dried coriander.
Herby fennel rub
In a medium bowl, combine 1 tsp allspice,
Best for: lamb chops, salmon or chicken. Makes 1 jar and will keep at room temperature for up to 6 months. Grind 1 tbsp fennel seeds with a pestle and mortar or in a food processor until coarsely ground. Transfer to a small bowl and add 6 tbsp dried basil, 3 tbsp garlic powder, 1½ tbsp coarse salt, 2 tbsp dried rosemary and 2
3 tbsp salt, 2 tbsp garlic powder, 1 tsp sugar,
tbsp oregano.
Jamaican Jerk rub Best for: chicken drumsticks, tuna or swordfish steaks. Makes 1 jar and will keep at room temperature for up to 6 months.
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5 ways with
sauces
pineapple juice, 150g brown sugar, 1 crushed garlic clove, 200ml ketchup, ½ tsp dried chilli flakes and a pinch of salt. Bring to a boil and then reduce the heat to medium-low. Simmer for 15 minutes. In a small cup, mix 2 tbsp cornflour with 2 tbsp water. Slowly add to the sauce, stirring until you reach your desired consistency (you may not need all of it).
Sweet ‘n’ sour barbecue sauce
Best for: pork chops or pork fillets. Makes about 250ml. In a medium saucepan, combine 200ml
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Best for: pork and chicken. Makes about 300ml. Halve 10 apricots, place in a bowl and cover with boiling water. Allow them to rest in the water for 50-60 seconds, then rinse with cold water. Peel the apricots and cut each one
Grilled avocado and Basil and mint chimichurri peach salsa Best for: chicken, fish or prawns. Makes about 120ml. Finely chop 20g fresh basil leaves and 5g fresh mint. Place in a small bowl and add 1 crushed garlic clove, 3 tbsp red wine vinegar, 3 tbsp extra-virgin olive oil, ½ tsp ground coriander, ½ tsp salt and a generous pinch of black pepper. Stir to combine well. Stand for at least 1 hour before serving.
Hot and sweet apricot relish
Best for: chicken fillets or firm white fish. Serves 6-8. Halve 2 ripe avocados and 2 ripe peaches and remove the pits. Mix 1 tbsp olive oil and 1 tbsp lime juice and generously brush on the flat sides of each half. Barbecue the avocado and peach halves, cut side up, for four minutes, then remove to a plate. Allow to cool, then chop the peaches into small cubes. Use a spoon to scoop the avocado flesh away from the peel and chop. In a large bowl, combine 2 tbsp lime juice, 2 finely chopped shallots, 2 crushed garlic cloves and 2 deseeded, finely chopped green chillies. Gently stir the grilled fruit into the salsa and serve.
into eight wedges. Peel and grate a 2cm piece of ginger and place in a large pot with the apricots. Add 1 small chopped onion, a pinch of chilli flakes, 60g sugar, 80ml white wine vinegar and a pinch of salt. Bring to a boil, then reduce the heat, cover and cook for 30 minutes, stirring every few minutes. Increase the heat to high and remove the lid, stirring for 5-6 minutes until the relish is reduced to your preferred consistency.
Blue cheese sauce
Best for: steaks or spicy chicken wings. Makes 150g. In a small bowl, combine 60g crumbled blue cheese with 1 tbsp mayonnaise, 2 tbsp sour cream, 1 crushed garlic clove and 3 tbsp milk. Season to taste with salt and black pepper.
easy Gluten-Free
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27/04/2016 14:46
And the livin’
is easy
Cool down with these refreshing summer drinks perfect for picnics, barbecues or just relaxing in the shade
Strawberry milkshakes Serves 3-4
200g strawberries, hulled, halved and frozen (or use frozen strawberries) 300ml milk 500ml vanilla ice cream ½ tsp vanilla extract 6 ice cubes To serve: Whipped cream 1 Put the strawberries and half of the milk in a blender and whizz until creamy. Add the remaining milk and blend again. 2 Add the rest of the ingredients and whizz to combine. Divide between glasses and serve immediately with some whipped cream on top, if desired. Per Serving 253kcals, 14.7g fat (9g saturated), 26.1g carbs, 22.2g sugars, 5.9g protein, 1.5g fibre, 0.103g sodium
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summer drinks
Kiwi-melon cocktails Serves 6
400g honeydew melon, cubed 1 tbsp brown sugar 1 x 750ml bottle of white wine 60ml tequila 120ml brandy (optional) 3 kiwis, peeled and sliced 1 lime, sliced 250ml soda water 1 In the bowl of a food processor, combine half of the honeydew melon with the sugar and 60ml of the wine. Whizz until the mixture is smooth. 2 Transfer the purĂŠe to a large pitcher. Stir in the remaining wine along with the tequila and brandy, if using. Add the kiwi slices, lime slices and the remaining melon. Cover and refrigerate for at least three hours. 3 When ready to serve, gently stir in the soda water. Pour the mixture between serving glasses, ensuring a few pieces of fruit go into each glass. Garnish with fresh mint sprigs, if desired. Per Serving 183kcals, 0.3g fat (0g saturated), 17.7g carbs, 11.5g sugars, 1g protein, 2g fibre, 0.028g sodium
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Top Tip To get the most juice from lemons, limes or oranges, first pop them in the microwave for one minute, turning halfway.
Homemade lemonade Serves 6-8
340g sugar 2l water 320ml freshly squeezed lemon juice, pits removed (6-8 lemons, depending on size) Juice of 1 orange To garnish: Ice cubes Lemon or lime slices Mint leaves 1 Combine the sugar and water in a large saucepan and place over a high heat just until the sugar has dissolved. Remove from the heat and pour the syrup into a jug. Allow it to cool to room temperature. 2 Stir the lemon and orange juice into the syrup and refrigerate until very cold. 3 Add some ice cubes, lemon slices or mint leaves to garnish, then serve. Per Serving 180kcals, 0.4g fat (0g saturated), 46.1g carbs, 45.5g sugars, 0.6g protein, 0.7g fibre, 0.008g sodium
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summer drinks
Summer fruit sangria Serves 8
1 x 750ml bottle of sparkling white wine 600ml cranberry juice 160ml coconut rum, e.g. Malibu 50g blackberries 50g blueberries 50g raspberries 60g strawberries, hulled and quartered To serve: Ice cubes 1 In a large pitcher, combine the wine, cranberry juice and rum. 2 Add all of the fruit and stir gently. Refrigerate for at least two hours, then serve over ice. Per Serving 154kcals, 0.1g fat (0g saturated), 7.6g carbs, 4.4g sugars, 0.3g protein, 2.3g fibre, 0.004g sodium
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Cove
r rec ipe Top Tip If the dough is sticky when spreading out, simply sprinkle on a little more flour to keep it from sticking.
Pepperoni, mushroom and onion pizza Makes 2
For the base: 315g gluten-free plain flour 1 tbsp xanthan gum
3 x 125g balls of Mozzarella, torn
5 Place the dough in a warm, draft-free
1 small red onion, thinly sliced
place and allow to rise for about 30
200g mushrooms, sliced
minutes. Prick the crusts all over with a
100g pitted black olives, halved
fork. Preheat the oven to 220°C/200°C fan/
3 tbsp fresh oregano, finely chopped
gas mark 7.
A handful of basil leaves, torn or left whole
6 Spread the tomato purée over each base, then top with the pepperoni slices, torn
1 Into a large bowl, combine the flour,
Mozzarella, onion, mushrooms and olives.
xanthan gum, yeast, salt and sugar.
7 Bake in the oven for 20-25 minutes until
1 tsp sugar
2 In a smaller bowl, whisk together the olive
the crusts are browned at the edges and the
2 tbsp olive oil
oil, egg, egg white, water and cider vinegar.
cheese has browned.
1 whole egg and 1 egg white
3 Slowly add the wet ingredients into the
8 Sprinkle over the oregano and basil just
250ml warm water
dry ingredients bit by bit, stirring vigorously
before serving.
1 tsp cider vinegar
to combine after every addition.
1 tbsp instant yeast 1 tsp salt
4 Line two baking trays with parchment For the topping:
paper and divide the dough between them.
120ml tomato purée
Dip a rubber spatula in water and smooth
150g pepperoni, thinly sliced
each portion of dough into a circle.
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Per Serving Per Serving 451kcals, 22.3g fat (8.7g saturated), 42.1g carbs, 3.7g sugars, 22.5g protein, 4.5g fibre, 1.1g sodium
easy Gluten-Free
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EGF1_65_Hide a rad ad.indd 65
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H
Ind
e e t w s i t w is o
ulg ey ou r
sweet tooth
Chocolate cherry cake Serves 8
80g butter, at room temperature 50g caster sugar 1 x 400g tin of cherries in syrup 2 eggs 1 tsp gluten-free baking powder 50g cocoa powder, plus extra for dusting 100g rice flour To serve: Dark chocolate, grated Crème fraîche or whipped cream 66
um with these seasonal s
1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Grease a 17cm round springform cake tin and dust with cocoa powder. 2 Beat the butter and sugar together for a few minutes until light and fluffy. Pour about one-third of the syrup from the tinned cherries into the mixture and beat well. 3 Beat in the eggs until combined. Sift in the baking powder, cocoa powder and rice flour, then stir until just incorporated. 4 Stir half of the cherries into the batter, then spread the batter into the cake tin. Bake for 30-35 minutes until a skewer inserted into the centre comes out clean.
ats e r et m i t r me
5 Leave to cool for five minutes in the tin, then remove to a wire rack. Poke holes into the top using a cocktail stick and pour the remaining cherry syrup over the cake while it is still warm. Top with the remaining cherries. 6 Leave to cool and top with grated chocolate. Serve with crème fraîche or whipped cream.
Per Serving 229kcals, 10.2g fat (6g saturated), 33.9g carbs, 6.5g sugars, 3.5g protein, 2.5g fibre, 0.181g sodium
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summer baking
Top Tip Coeliacs should avoid oats completely for the first year (even pure gluten-free oats).
Berry banana baked oats Serves 8-10
180g pure gluten-free oats 75g walnuts, roughly chopped 1 tsp gluten-free baking powder 1 tsp cinnamon Âź tsp salt 475ml milk 50ml maple syrup or honey 1 egg 1 tsp vanilla extract 45g butter, melted, plus extra for greasing 2 firm bananas, sliced 250g mixed berries 1 Preheat the oven to 190ËšC/170ËšC fan/ gas mark 5. Grease a 23cm square baking dish with butter. 2 Mix the oats, walnuts, baking powder, cinnamon and salt in a mixing bowl. 3 In a separate bowl, stir the milk, syrup (or honey), egg, vanilla and half of the melted butter together. 4 Arrange half of the bananas and berries into a single layer at the bottom of the dish. 5 Top with the oat mixture and pour over the liquid mixture. 6 Arrange the remaining bananas and berries over the top and drizzle with the remaining butter. Bake for 35-45 minutes until the top is crisp. Leave to cool slightly before serving. Per Serving 233kcals, 9.7g fat (3.3g saturated), 17.9g carbs, 12.9g sugars, 6.4g protein, 3.7g fibre, 0.114g sodium
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Almond cake with blackberry glaze Serves 8-10
150g gluten-free flour 25g ground almonds 1 tsp gluten-free baking powder ½ tsp salt 90g butter, at room temperature 175g caster sugar 2 eggs 1 tsp vanilla extract ½ tsp almond extract (optional) Zest of 1 lemon 125ml milk For the glaze: 100g blackberries, plus extra to decorate 1 tbsp caster sugar ½ tsp lemon juice 200g icing sugar, sifted 1 Preheat the oven to 180˚C/160˚C fan/ gas mark 4. Grease a standard 900g loaf tin and line with parchment paper. 2 Sift the flour, almonds, baking powder and salt into a bowl. 3 Beat the butter and sugar in a mixing bowl for a few minutes until light and fluffy. Beat in the eggs, one at a time, until combined. Beat in the extracts and lemon zest. 4 Alternate beating in the flour and milk, starting with the flour. Mix until the batter is just combined. 5 Pour into the tin and smooth the top. Bake in the middle of the oven for 40-50 minutes, or until a skewer inserted into the centre comes out clean. 6 Meanwhile, use a fork to mash the blackberries in a bowl. Stir in the caster sugar and lemon juice. Leave at room temperature for 10 minutes until the berries release their juices. 7 Strain the mixture through a sieve, discarding the pulp. Whisk in the enough of the icing sugar until a glaze forms. 8 Remove the cake from the tin and leave to cool completely. Drizzle the glaze over the cooled cake and decorate with extra blackberries. Per Serving 272kcals, 9.9g fat (5.2g saturated), 43.6g carbs, 30.3g sugars, 4g protein, 1.8g fibre, 0.188g sodium
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Family matters
70
COELIAC BABY
74
KIDS’ PICNIC
80
FOOD FOR BABY
83
EASY JUNIORS easy Gluten-Free 69
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My Coeliac Baby and me
Consultant dietitian Sarah Keogh tells us how to spot if your baby is a coeliac and how best to care for them.
C
oeliac disease affects one in every 100 people in Ireland. You can be diagnosed with coeliac disease at any age – in fact you’re most likely to be diagnosed in your 40s, but we do still see many babies turning up with coeliac disease in Ireland.
What does coeliac disease in babies look like? In adults, coeliac disease can have the typical symptoms of diarrhoea, bloating and constipation but adults may have no digestive effects and coeliac disease can show up as migraines, infertility, depression and anaemia. Babies who are diagnosed with coeliac disease usually show up with tummy upsets – diarrhoea, cramps and can often have weight loss or ‘failure to thrive’. For many children, they seem to have a lot of ‘tummy bugs’ and it can take an alert GP to link them up and realise that something else may be going on.
Getting my baby tested Usually one in 100 people have coeliac disease, but if you have a close relative who is coeliac, then your chances increase to one in 22. If you do think your baby is coeliac, then it is essential to have this checked out by your GP. Never, never self-diagnose your baby with coeliac disease and never start a gluten-free diet for a baby before being tested. Your baby must be eating gluten for the tests to pick up coeliac disease – if they are not eating gluten, the test will come back negative even if they are coeliac.
What to feed my baby? Breastmilk is gluten-free so is perfectly safe
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for all babies. Breastfeeding mums don’t need to avoid eating gluten unless they are coeliac themselves. Baby formula is also gluten-free so you only need to think about gluten when it comes to weaning. The current guidelines advise parents to give babies foods with gluten between six and seven months as this seems to help prevent coeliac disease. Good weaning foods that contain gluten include cereals like Weetabix or fingers of toast for babies who are able to manage finger foods. After that, continue as normal for weaning babies. As long as your baby continues to grow well and doesn’t have any tummy issues, then chances are they are not coeliac.
Is it better to keep babies off gluten altogether? No. Although many people have chosen to avoid gluten, there is no evidence that there is any benefit to your or your baby’s health. In fact, it is much better for all babies to eat a wide range of foods and nutrients including gluten as they are less likely to develop food allergies as they get older. In the past, experts did think that avoiding certain foods until children were older would help reduce allergies, but we now know that the opposite is true and it is better to give babies lots of different foods – including foods with gluten – early in life.
though they were not coeliac. This gave birth to the idea of ‘non-coeliac gluten sensitivity’. This study got huge coverage in the media and led to many people starting to follow a gluten-free diet. However, in a follow-up study by the same scientists last year, the same group of researchers found that it was not gluten that was causing the problem in these patients but a range of substances called FODMAPs. These FODMAPs cause bloating, diarrhoea and constipation in sensitive people and are now known to be a major trigger of irritable bowel syndrome. Interestingly, one of the major FODMAPs is fructans, which is found in wheat, alongside gluten. This is why non-coeliacs with IBS who cut wheat often feel better – but it is not the gluten that is the problem, but fructans. Fructans and other FODMAPs turn up in lots of other foods so a specific low FODMAP diet is the best approach for someone who is having bowel symptoms that are not due to coeliac (or any other) disease.
What if my baby is coeliac? If you have had your baby tested and they are diagnosed as being coeliac the first step is to see a paediatric dietitian. Your GP will be able
What about non-coeliac gluten sensitivity? Many people have found benefits to cutting out gluten – especially wheat – even if they are not coeliac. A study in 2011 found that people complaining of bloating, diarrhoea and constipation improved when they reduced gluten even
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family matters
Top Tip Always get an official diagnosis from a doctor before you change your baby’s diet to gluten-free.
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to refer you to a local HSE dietitian or you can contact a qualified paediatric dietitian at www.earlyfeedingclinic.ie Never try to follow a gluten-free diet for your baby without getting specialist advice. Avoiding gluten is only part of the story. Babies (and adults) who are coeliac are usually low in calcium, iron and B vitamins as well as some other nutrients. This is because they may be poorly absorbing them even if their main symptoms have improved on the gluten-free diet. Coeliacs need to eat higher levels of key nutrients than everybody else. Low levels of calcium, iron and B vitamins can have effects on bone growth in babies and leave them at higher risk of osteoporosis later on. Low levels of iron can have an impact on brain development in babies and children and B vitamins are important for healthy blood as well as good energy levels. A qualified dietitian can help you to plan a gluten-free diet for your baby that ensures they are not missing out on key nutrients and will also monitor their growth to make sure they are meeting their targets.
What does the diet involve?
Key cereals to avoid : WHEAT RYE BARLEY SPELT COUSCOUS MALT BULGAR WHEAT SEMOLINA SOUR-DOUGH BREADS
The cereals that your baby can have are: RICE AND RICE FLOUR BUCKWHEAT SOYA FLOUR CASSAVA POLENTA POTATO FLOUR/STARCH MILLET CHICKPEA/GRAM FLOUR TAPIOCA MAIZE OR CORNFLOUR LENTIL FLOUR
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Gluten is found in a number of cereals, the most common one is wheat but also rye and barley among others. Some people who are coeliac also react to a protein in oats, which is similar to gluten. This is why it is best to avoid oats (even gluten-free oats) for the first year after your baby is diagnosed and then try it under supervision of your dietician.
What can my baby eat? All meat, poultry, fish, eggs and beans are gluten-free. All fresh and frozen fruit and vegetables are also gluten-free as are most tinned fruit and vegetables. Milk and cheese are gluten-free. For yoghurts, as long as there is no cereal added, then yoghurts are safe, but always check the ingredient list. All fats and oils are safe – so butter, olive oil, rapeseed oil etc. are good to use. Suet does have gluten although not too many people use this these days! This is just a short list and you will need to get some good dietetic advice. There is also more advice at www.coeliac.ie Coeliac disease can take a bit of management but if your baby has been sick, you will soon see them looking and feeling a lot better. Do get some good advice to get started and do join the Coeliac Society – it can be a great help to talk to other parents in the same boat. Good luck!
When my coeliac baby gets older As a parent, you have huge control over what your baby does and doesn’t eat. This makes it a lot easier to ensure that she or he is not getting any gluten. This can become more of an issue as your baby becomes a toddler and starts moving around independently as well as eating out of home more often. One of the biggest difficulties for parents is explaining to others that even a little bit of gluten can hurt. Grandparents in particular can feel bad about not giving their beloved grandchild a treat. The idea that “a little bit won’t do them any harm” can be difficult to counter. It is worth talking to relatives and friends who are not really familiar with coeliac disease about some of the long term effects of even tiny amounts of gluten. Some people will confuse the need for a coeliac to be completely gluten free with a friend who is trying out a gluten free diet for other health reasons and who may not always avoid a food with gluten when eating out. The Coeliac Society have a great letter aimed at schools but which explains everything really well and can be used with relatives and friends.
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ON SALE NOW! EGF1_73_Easy parenting advert.indd 85
26/04/2016 16:32
Teddy bear’s Let the little ones enjoy the sunshine with these fun picnic snacks
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easy Gluten-Free
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junior bites
Keep the little ones hydrated with bottles of water, or small jars of pink lemonade.
Fruit skewers are another easy way to have healthy treats at hand.
What’s the best way to slice watermelon? Step 1: Start with a whole watermelon.
Step 2: Slice it in half with a sharp knife.
Step 3: Cut each half into thick slices.
Step 4: Slice each half in the other direction, to make long, hand-held pieces of watermelon.
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Top Tip Not a fan of hummus? Try this recipe with smooth peanut butter or cream cheese instead!
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Veggie hummus cups Makes 6
200g hummus Assorted vegetables (red peppers, celery, carrots and cucumber), sliced into sticks 1 Divide the hummus between six clear jars with lids, or plastic cups. 2 Stick the vegetables into the cups so that they can be easily picked up and that a bit of each vegetable is in the hummus. Per Serving 127kcals, 3.8g fat (0.6g saturated), 20.6g carbs, 9.8g sugars, 5.6g protein, 6.5g fibre, 0.168g sodium
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junior bites
Lemony pea and ham pasta salad Serves 8
400g gluten-free pasta, cooked 200g peas 150g cooked ham, torn For the dressing: 3 tbsp lemon juice 1 tsp milk 60g fat-free natural Greek yoghurt Salt and black pepper 1 Whisk together all of the ingredients for the dressing until it is smooth, and season with salt and black pepper. 2 Toss the cooked pasta with the peas and torn ham, then drizzle over the dressing. Toss again until everything is coated. Per Serving 201kcals, 2.9g fat (0.8g saturated), 32.1g carbs, 1.9g sugars, 11g protein, 1.5g fibre, 0.26g sodium
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Peanut butter banana rolls Makes 8 6 4 4 4
tbsp peanut butter gluten-free tortilla wraps tbsp raisins ripe bananas
1 Spread the peanut butter in an even layer over the wraps. Scatter over the raisins, then place a banana at the edge of each wrap. 2 Wrap up the tortilla to enclose the banana, then slice in half to serve. Per Serving 197kcals, 18.2g fat (2.1g saturated), 28.4g carbs, 11g sugars, 5.8g protein, 5.4g fibre, 0.241g sodium
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Make these portable snack stackers! Step 1: Fill a disposable cup halfway with your favourite snack, such as grapes, raisins or popcorn. 78
Step 2: Add a cupcake liner on top.
Step 3: Fill the cupcake liner with more treats and you’re good to go!
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junior bites
Sandwich bouquets Makes 9
9 slices gluten-free wholemeal bread 9 slices gluten-free white bread 3 slices of roast beef 6 thin slices of cucumber 3 slices of ham 3 slices of Cheddar cheese 3 slices of turkey 3 slices of Emmental or Swiss cheese Butter and/or mayonnaise, as desired 1 Using the breads, make three of each kind of the following sandwiches: roast beef and cucumber slices; ham and Cheddar; and turkey with Emmental or Swiss cheese. Use butter or mayonnaise as desired. 2 Use flower-shaped biscuit cutters, or any fun shape you like, to cut the sandwiches into shapes. If you like, cut a small hole in the centre of the top slice of bread so the filling can show through. Per Serving 262kcals, 9.5g fat (4.9g saturated), 20.9g carbs, 2.3g sugars, 21g protein, 3.1g fibre, 0.421g sodium
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Oh baby, baby Give your children the best start in life with homemade baby food
Wh oleso me and
Suitable for babies who are just starting on solids.
Pea purée Makes 4
Steam or boil 100g frozen peas in a saucepan over a medium-high heat for 6-8 minutes until very soft. Purée the peas using a stick blender. Pass the purée through a fine mesh sieve to remove any pieces of skin. Make the purée thinner by adding a little formula or breast milk, if desired. Top Tip: Peas are surprisingly full of protein, as well as being rich in fibre and a good source of omega 3s.
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home ma
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food kids’for kitchen baby
Suitable for babies who are just starting on solids.
Suitable for babies who are just starting on solids.
Plum purée Makes 4
Cauliflower purée Makes 4
Chop one-third of a head of cauliflower into florets and steam or boil over a high heat for 8-10 minutes or until very soft. Purée the cauliflower using a stick blender. Pass the purée through a fine mesh sieve to remove any chunks. Make the purée thinner by adding a little formula or breast milk, or a little of the cauliflower cooking water, if desired. Top Tip: Up until now, your baby has only consumed sweet-tasting milk. As a result, he or she is likely to be more interested in fruit purées than vegetable ones, but it’s important to provide more savoury options in order to develop a taste for non-sweet foods.
Halve, stone and then quarter 6 ripe plums. Place into a small saucepan and add just enough water to cover them. Simmer over a medium-high heat for 6-8 minutes until very tender. Drain the plums, reserving a little of their cooking liquid. Purée the plums using a stick blender. Pass the purée through a fine mesh sieve to remove any pieces of skin. Make the purée thinner by adding a little of the cooking water, if desired. Top Tip: Sugar in food and drinks, even at this early stage, will lead to tooth decay in the future and pave the way to developing a sweet tooth. Avoid adding any sugar or honey to your homemade baby food.
This is a chunkier purée, suitable for babies who have already been on solids for at least four weeks.
Beef, carrot and tomato purée Makes 4
Heat 1 tbsp olive oil in a small pan over a medium-high heat. Add 2 peeled and chopped carrots and cook for 3-4 minutes. Add 200g lean minced beef, 2 chopped tomatoes and 180ml water and bring to a boil. Cover and simmer gently for 18-20 minutes. Remove from the heat and purée to a coarse consistency using a stick blender. Top Tip: Beef is a good source of iron and protein.
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easy juniors
A quick and tasty no-bake treat for little tummies!
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Mini lemon cheesecake chocolates Makes 12
60g cream cheese, at room temperature 1 tbsp sugar ¼ tsp vanilla extract ½ tsp fresh lemon juice ¼ tsp lemon zest, grated 200g dark chocolate (or a mixture of milk and dark), broken into pieces 1 tsp vegetable oil 1 tbsp coarse sea salt Mini paper cups 1 In a bowl, stir together the cream cheese, sugar, vanilla extract, lemon juice and zest until it’s all properly mixed. Scrape the mixture into a resealable plastic bag and seal the top. Put the bag in the fridge. 2 Mix the chocolate and oil in a microwave-safe bowl. Microwave for 30 seconds, then stir. Keep repeating this until the chocolate is completely melted and smooth. 3 Line a mini muffin tin with mini paper cups. Spoon a teaspoon of melted chocolate into each cup. Tap the muffin tin on the counter so that the chocolate flattens out, then put the tin in the fridge to chill for 20 minutes until the chocolate is firm. 4 Take the muffin tin and the bag of cheesecake mixture out of the fridge. Carefully cut a tiny corner from the bottom of the bag so that you can squeeze out a little of the mixture at a time; this is called a piping bag. 5 Squeeze a small blob of the mixture into the centre of each cup. 6 Top each one with more melted chocolate. Sprinkle the tops of each cup with the salt. 7 Put the tin back in the fridge for half an hour until the chocolate has fully hardened. Per Serving 114kcals, 7.1g fat (4.6g saturated), 11.1g carbs, 9.6g sugars, 1.7g protein, 0.6g fibre, 0.496g sodium
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A DAY IN THE LIFE
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WHERE TO EAT easy Gluten-Free 85
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Ask Andrea
The Coeliac Society of Ireland’s resident nutritionist answers your questions about eating and living a healthy gluten-free life.
About Andrea Andrea Murray works for the Coeliac Society and has a BSc (Hons) in Nutritional Therapy. Andrea is a busy mum of three and her children are the reason for her interest in the benefits of healthy eating, after dealing with food intolerances from a young age. Working with the Coeliac Society, she continues her support of people who wish to maintain a gluten-free diet. www.coeliac.ie www.facebook.com/CoeliacSocIreland www.twitter.com/CoeliacIreland
We want to hear from you! Do you have a question you want answered? Email EasyGF@EasyFood.ie and we’ll get our experts to answer it for you. The answer will appear in the next issue!
86
Q
I’ve just been diagnosed with coeliac disease, what should I do if I become accidentally glutened?
A
When you have first been diagnosed, it is difficult initially to know what foods to eat and what not to eat – it’s a steep learning curve. Firstly get in touch with the Coeliac Society, to obtain their Food List which lists all foods suitable for coeliacs (membership is just €30). With the help of the Food List you can go through your store cupboard to remove items containing gluten – beware of condiments and sauces! Initially, until you get to know the foods that are suitable for your glutenfree diet, all you can do is your very best. A food diary initially is really helpful so if you get symptoms you can track what might have caused the problem. Remember always that foods in their natural state are gluten-free: meat, fish, poultry, fruits, vegetables, potatoes, rice, pulses, dairy and nuts/seeds. In learning some tasty, quick, nutritious meals to prepare and cook, you will ensure you will not be glutened – good luck.
Q
I’m a coeliac, and my boyfriend has been accusing me of overkill in the kitchen as I keep all of our food completely separate. For example, I’ve just invested in a new toaster. Am I going overboard?
A
No, you are not going overboard at all – when preparing food at home there is a high risk of crosscontamination and in purchasing a second toaster you are ensuring this risk is eliminated. Cross-contamination is where gluten grains enter or touch non-gluten grains, hence now making this food not suitable for a coeliac to eat. If you are away from home or wanting to prepare some food in work, toaster bags are a great solution to ensure no gluten enters your food. It can often be difficult for others to understand your dilemma, so we always recommend that you speak to your loved ones and explain about living a coeliacfriendly diet and how important it is to your health. On our website there is useful information which might support you on this (www.coeliac-ireland.com/ live-gluten-free/telling-others). It may also be helpful to give those close to you a Food List so they know what to cook for you.
Q
I keep hearing different views on oats. Should I avoid them completely in my gluten-free diet?
A
There is a lot of confusion about oats, I totally agree. Many oats and oats products are contaminated by wheat. However, now that pure oats are available, the majority of coeliacs should be able to use pure oats without problems. Importantly though we do not
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recommend oats when newly diagnosed, until your antibodies have gone down to normal – this may take one to two years after starting a GF diet. Even with pure oats, some people will get symptoms and realise they are sensitive to oats. Therefore any coeliac wishing to consume a diet containing pure oats should receive regular followups at a specialist clinic to ensure tolerance. Conventional oats carry a high risk of cross-contamination and it is best to avoid.
Q
I’m following a strict gluten-free diet, but every time I get a blood test, I test positive for coeliac and my antibodies are high. How can this be?
A
Well I am particularly delighted that you are continually being tested. So many coeliacs, once they are diagnosed, forget that they need to be checked one year post-diagnosis to ensure their anti-bodies are reduced, hence reassuring them that their GF diet is working and healing their digestive system. If your anti-bodies are high, firstly I would suggest that you write up a food
diary taking a clear note of all the foods you are eating over a period of time – ideally two weeks, but longer if you can. Once you have done this, you need to become a bit of a detective and see if there is a possibility of gluten sneaking in somewhere. In most instances (not all) there is a possibility of contamination entering the diet somewhere. The key ‘red flags’ are: • Eating out in restaurants or cafés – cross-contamination is more likely. Most outlets really do try their best and may be able to guarantee a meal without gluten containing ingredients but unfortunately cannot guarantee that the environment in which is it prepared is entirely gluten-free. • Eat out when loved ones are cooking – unfortunately many of our loved ones do not realise that even the slightest bit of gluten is going to impact health. • Condiments can always be a bit tricky and you really need to check labels thoroughly. Now if you have done all of this and you are 100 per cent confident that the diet is totally GF, I would advise to revert to your gastroenterologist. Best of luck and keep us posted.
Q
ask the expert
I need a fibre supplement to help with my constipation, what can I take that’s gluten-free?
A
Here at the Coeliac Society we really try to encourage all of members to manage their health through natural means. If you are struggling with constipation, there are lots of natural options that you can try: • When you first wake have some warm water with the juice of half a lemon. Try to leave 30 minutes until you eat, this is a really great way of naturally clearing toxins from your body. • Increasing natural oils in your diet, coconut oil is fantastic and is naturally gluten-free*. A teaspoon a day is a great support to constipation as often our bodies are very ‘dry’, by increasing natural oils it lubricates the body allowing for better bowel movement. • The government say five portions of fruit and vegetables a day however for optimum health the more the better. Ideally each day you would have three portions of fruit and seven vegetables (a portion is the size of your fist). This increased level of fruit and vegetables will provide lots of natural
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fibre. Great sources of fibre are the ‘green leafy’ kind; spinach, kale, cabbage, broccoli, etc. • Nut and seeds are also a great source of fibre and all again are naturally gluten free*. A handful a day will also support constipation.
If you have implemented all of the above suggestions and things are still not moving, here is my suggestion: Soak a tablespoon of Linseeds in half a glass of warm water overnight and drink it on an empty stomach first thing in the morning – this is an absolute winner in all cases I have worked with.
overwhelmed by it all?
A
Requiring a gluten-free diet for medical reasons can initially be a big change for any household and it does require planning. Firstly, empty your kitchen of any gluten containing products, hence you know that everything in your home is coeliac-friendly. Secondly, do a menu plan for the week, this works a treat as once it is done you do not need to think about it. Once a weekly plan is made, you then just need to get the ingredients to enable the foods to be
prepared. So with a little initial planning takes all the stress away from the week. When doing your menu plan refer to the Food List, allowing you to choose tasty and totally gluten-free products. Finally, which works well for most busy people is batch cooking. At the weekend or evenings prepare double – great options for this are soups, casseroles, pies (cottage pie and shepherd’s pie), bolognese and chilli. If you can invest in a good freezer with plenty of space this will allow you to prepare lots of meals in advance. Let us know how you get on.
*Read the labelling of natural glutenfree products to ensure they haven’t been cross contaminated with gluten during the packaging process.
Q
I’m following a strict gluten-free diet, but I’m feeling fatigued a lot of the time. How can exercise help complement my diet?
A
Exercise is an essential part of a healthy lifestyle, here at the Coeliac Society we recommend and support health on all levels: diet, stress management, and of course exercise. Being fatigued can often be a result of a lack of vitamin D, which coeliacs can often struggle with. What I would suggest to combat your fatigue and possible lack of vitamin D is to get your recommended 20-30 minutes outside in the daylight. Go for a gentle walk initially but over time and as your fitness improves bring this up a notch to a power walk or even a little jogging. When walking (and if its warm enough), wear a short sleeved top as vitamin D is absorbed through our skin so the more skin showing the more nutrients! But remember to apply some SPF as your skin can be damaged by the sun on even the cloudiest of days. Exercise on any level supports energy, mood and of course our heart. Get outside and enjoy. Walking also reduces your risk of osteoporosis.
Q
I feel like my whole life is consumed by planning and organising since going glutenfree, how do you recommend I manage this so I’m not
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2016
A subscription to Easy GLUTEN-FREE magazine gets you: •A quarterly must-have, go-to kitchen toolkit at your finger tips! • 65+ dietician-approved seasonal recipes •K itchen know-how, culinary tips and baking tricks in each issue • Nutritional information and calories counted for all dishes •T he latest gluten-free foodie news about events, restaurants, new products and lots more
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FROM OUR PARTNERS
The Coeliac Society of Ireland shares top tips to achieving optimum health this summer with your gluten-free diet.
Gluten-Free Good Health • EAT WHAT YOU LOVE; EAT WHAT YOU ENJOY Remember that all foods can fit into a
products, margarine and fish oils contain vitamin D.
sense principles of balance, variety,
• EAT A DIVERSE RANGE OF FOODS
substitutions, and moderation.
This maximises nutrient intake to give you
healthy diet. Just keep in mind the common
the range of micronutrients needed such
• TAKE SMALL STEPS TO A BETTER YOU (LITERALLY!) In order to eat what you love, you have
as amino acids, vitamins, minerals and
HANDY EXERCISES JOG ON SPOT: Get your blood flowing – jog lightly on the spot, stay on your toes and keep your hips high.
reduces overexposure to common foods.
BUM KICK:
to give a little back to yourself by staying
• STAY HYDRATED
active. Walking, swimming and cycling are
As hydration plays an important part in
all low-impact sports and you decide on the
your energy levels (as well as countless
level of impact. Physical activity plays an
other benefits), it is recommended to drink
important part in a healthier you, so next
approx 8-10 glasses of water per day.
HIGH KNEES:
• MANAGE YOUR STRESS
Warm up your thighs and bum – bring your knees up in line with your hips.
time take the stairs instead of the lift. All small steps to a better you!
Stress can be silent and you might not
• CHECK WITH YOUR GP/ DIETICIAN REGULARLY
even know it is creeping up on you. Being
Visiting your doctor on a regular basis is
book and listening to music are all great
important to your health as a coeliac. We
stress-busters.
recommend an annual check-up.
• NUTRITIOUS AND DELICIOUS CAN COEXIST
active, going for a short walk, reading a
• SO WHERE TO START THIS “NEW YOU”? First things first before you start discovering the healthy you: exercise is
There are lots of naturally gluten-free
going to play a part. It is really important
foods. Cooking as a family can help others
that your body is warmed up properly
understand coeliac disease, and who
before you embark on exercise to avoid
doesn’t love food they didn’t have to cook?
injury and protect your body. Here are
Remember vitamin D is needed to help the
some easy things to do to get your body
body absorb calcium. Foods such as dairy
warmed up for your new outlook!
90
Activate the back of your legs and bum muscles – get your heels up to your bums.
ARM SWINGS: Loosen out your arms – swing your arms out to side, nice and easy.
ARM ROTATIONS: Warm up your shoulders – rotate your arms forward and keep proper form.
SKIPS: Keep your heart rate up and skip on the spot – stay on your toes and rotate an imaginary rope.
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In the next issue… Get ready to head back to school with the autumn issue of Easy Gluten-Free!
On Sale August 5th
Inside… • Lunchboxes for the whole family • Cosy autumn one-pots • Delicious homemade soups • More coeliac-friendly recipes • Quick family meals • Sunday slow roasts
92
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body and soul
beauty
Our round up of tips and advice to help boost your beauty and wellbeing
BEAUTY BUYS There are mixed views on whether gluten can be absorbed through your skin. In truth, gluten molecules are too large to impact skin but many with a gluten intolerance may be irritated by beauty products that include gluten in their ingredients. The choice is yours and your dermatologist’s but if you choose to cut gluten completely from your beauty regime, here are three great products to help you on your way.
SPA OF THE SEASON Set just outside the idyllic town of Clonakilty in West Cork, Inchydoney Island Lodge & Spa is the perfect getaway for those looking to escape from it all. The Island Spa is home to Ireland’s first seawater spa and offers unique treatments like the Classic Algae Wrap, a Green Tea Detox Bath and use of the Seawater therapy pool. The menus at the hotel’s two restaurants – Gulfstream Restaurant and Dunes Pub & Bistro – both feature great ingredients sourced from the local area. For those on a gluten-free diet, the hotel offers a particularly good choice in the breakfast buffet, including porridge and continental faves. If you have any additional dietary requests the hotel staff are always more than happy to do their best to accommodate. Weekend Spa Breaks from €313 for two people sharing. www.inchydoneyisland.com
FACE OFF There's a deeper meaning to the phrase "trust your gut" when it comes to skin care. In Dr. Nigma Talib's celebrity-favorite book, Younger Skin Starts in the Gut, she explains the effects that gluten, dairy, wine, and sugar have on your face. In fact, she can look at you and immediately be able to know which of these groups may be causing acne, fine lines, puffiness, or sallowness on your face.
Spots on forehead
Spots on cheeks
Puffy and red cheeks Spots on chin and dark patches around chin
GLUTEN FACE
"The foods you eat every day will eventually show up on your face," says Dr. Talib. "There are four main faces of aging that I've seen in my years of practice. They are gluten face, dairy face, sugar face, and wine face. Not only can these foods cause premature aging, but they can also cause puffiness, unwanted acne, skin redness, and pigmentation, to name a few."
1. DR HAUSCHKA Dr. Hauschka Skin Care products are inspired by a holistic approach to skincare and are free from synthetic chemical fragrances, colours and preservatives. They have a dedicated gluten-free range. Available in health stores, Avoca and Lloyds Pharmacies. www.drh.ie
2. EO Irish brand EO specialises in all natural, non-GMO, certified gluten-free, cruelty-free and organic ingredients in their gorgeous range of skincare where possible. Available online at www.eoireland. com
3. BARE MINERALS For those looking for a more sensitive brand of make-up, San Francisco beauty brand Bare Minerals are mostly glutenfree. Double check their website for their definitive list. Available from Brown Thomas and Boots. www.bareminerals. co.uk
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Beautiful
Barcelona 94
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gluten-free travel
Intrepid traveller Victoria Owens samples the glutenfree delights that the Catalan city has to offer.
W
hen I was diagnosed as coeliac almost 10 years ago any thought of foreign travel was stopped in its tracks. It was difficult enough to find gluten-free food options in Irish restaurants where there was no language barrier, so the idea of trying to explain my condition in a country where I didn’t know the language was overwhelming. Thankfully, my years of living with coeliac disease have taught me to be a bit more relaxed, not less vigilant but more aware of how I can manage, add to this a growing public awareness of coeliac disease and I have become far less intimated by the notion of travelling abroad. I have taken my first steps with short city breaks, I figure if a trip is only for two days I am hardly going to fade away from hunger if finding a gluten-free restaurant proves impossible. I recently made a last minute decision to join a friend on a break to Barcelona. Barcelona is a beautiful city, steeped in incredible art and history. The streets are very obviously signposted so as long as you have a street map getting around is not a challenge. Having wandered down one of the many narrow alleys which were all festooned with drying washing in a way that somehow looks picturesque in Spain, but never does in Dublin, we came across a tiny restaurant called Rebelot. Relaxed and cosy with simple, lovely food, Rebelot has an open kitchen, which I always find reassuring. We ordered two lethal gin and tonics (free pouring liquor is apparently the way they go in Barcelona), I began discussing the menu with the guy working the floor. He went through every item with me and shouted questions back to the kitchen in order for the chef to confirm
what I could eat. As most of the menu was fresh fish and salad, I was well catered for. While we were waiting for lunch I was presented with a small bowl of olives, the waiter gestured to the bread basket on the table and then gave me a brief hug in commiseration for my not being able to eat any of it, this was the nicest reaction I have ever had telling a waiter I was coeliac. My burrata salad and grilled prawns were all the more delicious for this welcome. Walking through the city later that evening I passed a number of small bars serving tapas. Here lies the problem for a coeliac who doesn’t speak Spanish. A lot of the tapas were pre-made, served on bread and set in display on the pub bars and so were out of the question. If my Spanish was up to scratch or I had a Spanish-speaking guide, then I could have eaten in a few of these bars, but fearing cross-contamination I wasn’t willing to risk it. However, there is so much beautiful fresh produce everywhere, so much great cheese and cured meats that the makings of a picnic would be easy to source. When I do go back to Barcelona, it will be to a self-catering apartment rather than a hotel so I can really enjoy all of the fine food this city has to offer: from La Boqueria food market, to the chain supermarkets with their wide variety of gluten-free products. For a coeliac travelling to Barcelona, doing advanced research is essential, buy a map and mark all of the gluten-free restaurants you find through online recommendations or word of mouth so you can organise your sight-seeing around your meals, and not have to go hungry.
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Barcelona Recommendations Rebelot on the Carrer del Baluard A gorgeous rustic-style restaurant serving fresh seafood, salads and good cocktails. As most of the fish is fired on an open grill much of the menu was suitable for a coeliac diet. www.rebelotbcn.com
Ikibana Paralelo on the Avinguda del Paralelo This elegant Japanese-Brazilian fusion restaurant has a menu with several items marked as gluten-free. I enjoyed the Macqueca de Bahia, a gilt head casserole with coco, chilli and coriander sauce served with jasmine rice. Delicious. www.ikibana.com/parallel
Victoria’s
5 Tips
Copasetic on the Carrer de la Diputacio. Having read good things about this restaurant and feeling in the need of a good feed before a day of sight-seeing, I walked 40 minutes from the my hotel to Copasetic. This restaurant is very coeliacfriendly, although they do have the disclaimer that the kitchen isn’t a designated gluten-free zone. It is a beautiful, bright space with outdoor seating and as it was a beautiful balmy day, we sat outside. I ordered a free-range chicken burger on what has to be the best gluten-free bread roll I have ever had. It had a crisp crust and was lovely and soft inside, the burger was served with a baked potato in lieu of chips, and kept me going for the whole day. www.copaseticbarcelona. com
for Coeliac Travelling 1 Research The Internet is a great tool for planning, search for coeliac-friendly restaurants and hotels and mark the locations on a map. Note the distances from tourist spots and your hotel to each restaurant so you can plan meals around your excursions. The directions feature of Google Maps is extremely useful for this. If you are going selfcatering then search for supermarkets that carry gluten-free products. 2 Advanced Notice Contact your hotel/restaurants in advance to advise them that you are coeliac and make sure they are aware of your dietary requirements so they can accommodate you. Remember that it takes a kitchen time to clear an area for safe food preparation in cases of allergies or intolerances, so letting them know in advance will make life easier for everyone.
3 Pack Emergency Supplies Individually wrapped packets of crackers or biscuits, dried fruit and nuts and gluten-free crisps are useful to have in case of emergency. If you are someone who can’t be without a slice of hot buttery toast with your morning coffee then pack a loaf of your favourite bread and ask the hotel to toast some on tinfoil under the grill if they do not have a designated gluten-free toaster. 4 Gluten Free Travel cards The Coeliac Travel website (www.coeliactravel.com/cards) has gluten-free travel cards in 55 languages to aid in explaining coeliac in cases where there is a language barrier. Print a card with your required language and keep it in your purse or wallet just in case. 5 Medical Supplies If you know how you react to being accidently exposed to gluten, then plan accordingly as despite our best efforts, it happens to most of us every now and then. You don’t want to pack an entire pharmacy but my advice would be to pack some Motilium, Imodium, Dioralyte and Paracetamol just in case.
Victoria Owens was diagnosed as coeliac in 2007 and blogs about gluten-free life at A Home Made By Committee. www.ahomemadebycommittee.com
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interview
Day
in the life
Leading model and avid gluten-free baker Sam Homan was diagnosed with coeliac disease almost four years ago. He tells Easy Gluten-Free about juggling his career and life on the road with managing a healthy diet. As a model, diet is obviously very important, what’s a normal day of eating like for you?
My day starts with breakfast, which is bowl of gluten-free porridge from Aldi (it’s the best out of all that I have tried) with a scoop of Kinetica’s Vanilla Whey Protein and a tablespoon of cinnamon mixed in with fresh blueberries and raspberries. I’ll also have two whole eggs and two egg whites poached, multi-vitamins, Omega 3 oils and glucosamine sulphate. And I can’t forget a black coffee with a tablespoon of coconut oil in it too! Before hitting the gym, I’ll have two scoops of Kinetica protein mixed with water and a Vitamin B complex and another strong black coffee. Lunch and dinner are the same normally: chicken, with greens, rice and avocado, sometimes I change out the chicken for tuna. At about 9pm I’ll have another protein shake. If I feel like a snack within the day I’ll have a Quest protein bar or a dark chocolate rice cake.
What are your favourite gluten-free eateries in Ireland? Honestly, I don’t eat out much at all, as I find
Sam blogs about food at
it so much easier to just have a dinner party in my house or go to a friends and cook there. 1. You avoid the hassle of worrying that you may be sick after eating or not. 2. You get exactly what you want. 3. It costs less to do it. 4. I find it a nicer way to interact with friends and you get to have fun in the kitchen with people who may not know how to cook certain dishes.
gum. It acts as a thickening agent and a substitute for gluten.
What do you miss the most that you can’t have anymore and what have you replaced it with? I really miss Alpen, I used to love it, pour the milk on and let it all soak in – yummy! I just have the gluten-free porridge instead (but really isn’t the same!)
What’s your go-to bread subsitute? I know it sounds like a bit of a cop out but lettuce leaves! If I go for a burger I always use lettuce leaves to wrap it all up, it works a treat. I use plain rice crackers for things like eggs benny!
You’re a chef and baker yourself, what are your top tips for working with gluten-free flour? Now, if I were to give them away then everyone would be doing it! Use less flour than what the recipe calls for when adding in liquid, as I have found that gluten-free flour is quite absorbent, and don’t over work it. Also, my favorite little powder to use is xanthan
What other gluten-free chefs do you look to for inspiration? I don’t follow any other gluten-free chefs, I browse Pinterest for ideas, catch some food shows on the aul’ telly and go from there. I experiment a lot too to see what works and what doesn’t. Don’t be afraid to make mistakes because it might be the perfect mistake!
What’s your favourite gluten-free cookbook? Sam’s PHATfood (Pretty Hot And Tempting food) – it’s my own one. I have been writing for a while now and keep adding to it as I go along.
samuelhoman5.wordpress.com
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TOP PLACES TO EAT IN... BEST FOR BREAKFAST Antoinette’s Bakery Breakfast is a tough one when eating gluten-free. While you can obviously opt for a naturally gluten-free juice or smoothie, sometimes when carbs are calling you just have to answer! Antoinette’s Bakery on Kevin Street is a fully gluten-free establishment and offers porridge (with a variety of toppings), and a cheese and onion roll with GF pastry so delicious it has to be tasted to be believed, as well as huge fresh fruit scones. If you have a sweet tooth in the mornings, you can also indulge in one of their famous doughnuts, cupcakes or traybakes, all washed down with a satisfying coffee. www.antoinettesbakery.com
want to indulge in a giant steak with a rich gluten-free sauce or opt for a lighter fish dish, Darwin’s really has it all. Their pre-theatre is one of the best value in town. www.darwins.ie
BEST FOR LUNCH ITSA With multiple locations around the city (both north and south), at ITSA you will get filled gluten-free bagels, soups, salads and treats as well as a seriously decent coffee. My personal recommendation is for the Holy Cow Bagel. Holy Cow indeed. If you’re watching what you’re eating, the bagel menu assists with low GI and healthier alternatives. A job well done Domini and Peaches Kemp. www.itsa.ie
DINNER
BEST FOR BRUNCH San Lorenzo’s You better be a good planner if you want to get a reservation for brunch at San Lorenzo’s as it’s frequently booked solid more than a week in advance. They are super knowledgeable about allergens here and will steer you in the right direction for gluten-free. The Huevos Rancheros will have you rolling out of there with a smile on your face. If you can’t get in, try their sister restaurant Taco Taco, a pop-up Mexican eaterie around the corner. www.sanlorenzos.ie
Darwin’s There are so many options around the city for a great gluten-free meal, but for me Darwin’s comes out on top due to the sheer volume of options available, all of which are clearly noted on their menu. Whether you
BEST FOR AFTERNOON TEA Merrion Hotel It’s not often you’re told a chef relishes the
Donna Breen is a coeliac. She blogs about food at Gluten Free Cailin.
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challenge of providing you with tasty GF goodies, but this is just the case at the Merrion Hotel. The Art Afternoon Tea is such a treat and you get the added bonus of getting a beautiful display of sandwiches and cakes to yourself when you’re dining gluten-free (well, unless your dining companions are also doing so!) The setting is relaxed but opulent, and if you really want to spoil yourself you can enjoy a glass of champagne to top off the experience. It would be rude not to! www.merrionhotel.com
BEST FOR ON THE GO Bunsen There is a reason Bunsen have expanded to three locations in the city in a short period of time – they do a mean burger and fries and they do it simply and well. The cost is low so the only thing you really have to worry about it how long you’ll be waiting for a seat, as it’s first come first served. Gluten-free burger buns and great staff knowledge on crosscontamination makes Bunsen an excellent fast food option. My only bugbear is that they don’t do a garlic dip – first world problems, eh? www.bunsen.ie
www.glutenfreecailin.com
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To register go to www.greatpinkrun.ie
A Pinktastic Family Fun filled carnival with entertainment, music, refreshments and activities for the entire family! Event: The Great Pink Run with Avonmore Slimline Milk in aid of Breast Cancer Ireland Date: Saturday 27th August Location: Phoenix Park, Dublin 5km family fun run, jog or walk and for the more enthusiastic runner, a 10km Challenge. Irish Olympian Sonia O Sullivan returns as the Great Pink Run Ambassador. The route will be closed off to traffic to allow for spectators to support their friends and family and dressed to showcase the event and its sponsors.
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easy Gluten-Free
2016 Range Re-Launch
• COOKING WITH SEASONAL STRAWBERRIES • HOMEMADE SAUCES AND MARINADES • THE ULTIMATE BBQ MENU • EASY BAKING • EXPERT ADVICE • ICE CREAM TOPPINGS •
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SUMMER 2016
• Gluten Free ✓ • Lactose Free ✓ • Dairy Free ✓ • Egg Free ✓ • Suitable for Vegetarians & Vegans ✓ 28/04/2016 05/05/2016 11:32 15:02