Your guide to a delicious life without gluten
warming autumnal recipes
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The only brownie recipe you’ll ever need!
P lus: Speedy soups and sambos The finest fish and chips
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Expert advice
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Sumptuous slow roasts
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AUTUMN 2016
EDITOR Rosie Gogan-Keogh rgogankeogh@zahramediagroup.com t: +353 (0)1 255 7566 Your guide to a delicious life without
70+
warming, autumnal recipes
Staff Writer Jocelyn Doyle jdoyle@zahramediagroup.com
ver
yum!
B r o wnie
The only brownie recipe you’ll ever need!
Plus: Speedy soups and sambos The finest fish and chips EGF2_01_Cover.indd
Editorial Assistant Paula Murphy pmurphy@zahramediagroup.com
gluten
s
Foodie news & competitions
Best- E
EDITORIAL TEAM Food Editor Caroline Gray cgray@zahramediagroup.com
Cozy Comfor
Expert advice
t Food
Sumptuous slow roasts
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Sub-Editor Joe Griffin jgriffin@zahramediagroup.com Contributors Donna Breen, Andrea Murray, Michelle Hunt and Victoria Owens DESIGN Art Director Yume Sato PHOTOGRAPHY & FOOD STYLING Charisse van Kan, Agnieszka Wypych, Pauline Smyth, Jocasta Clarke, Aysecan Tufekcioglu and Michelle Hunt. Some images from Shutterstock. Cover Image Credit: Eugene Mymrin for gettyimages. 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
Hello!
Welcome to the autumn edition of Easy Gluten-Free magazine. We were overwhelmed by the positive response to our first edition and received incredibly motivating messages on social media, out and about and through our partners at the Coeliac Society of Ireland. Thank you all so much! The message was loud and clear – our readers are delighted to now have a dedicated Irish gluten-free publication! You’ll find some of this feedback on our new Your Say section, p.9, along with other queries about the magazine and gluten-free products. It’s our mission to keep listening to our readers and to make the magazine as good and as useful to you as it possible can be, so please keep sending your comments and questions to us on Facebook, Twitter or at Editor@EasyFood.ie! This issue is all about autumn. There’s a lot to think about this season – from what to pack into our lunchboxes, how to stay warm as winter creeps in and, of course, Halloween. To cover everything that’s going on, we have squeezed even more recipes than our first issue into this one. From delectably decadent brownies on the cover, p.62 (you can’t get much better comfort food than these!), to sumptuous slow roasts, p.36, and a mix of great mashes, p.24, we’ve done our best to make sure your transition to the colder months will be delicious and cosy at least! In the Easy Juniors section, p.83, your little chefs can try their hands at a spooky shepherd’s pie. For quick suppers, the soups and sambos section has you covered. There’s even a handy ‘Souper’ Chef guide, p.50, for making soups with just about anything that takes your fancy. In this month’s Living section, we take a trip to Marrakech and discover the glutenfree delights the Moroccan city has to offer, p.94, and Andrea Murray from the Coeliac Society drops by to answer all of your diet, health and lifestyle questions. Blogger Donna Breen also takes us on a tour of Ireland’s best chippers, p.98.
Syndication Enquiries syndication@zahramediagroup.com BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com Chief Executive John Mullins jmullins@zahramediagroup.com
Easy Gluten-Free is published by Zahra Media Group Ltd ISSN 1649-4253
welcome
Enjoy,
Editor Rosie Gogan-Keogh
THE NEXT ISSUE... The Easy Gluten-Free Winter Issue is on sale November 4th!
M E D I A
G R O U P
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.
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 Editor@easyfood.ie or write to Easy Gluten-Free, Zahra Media Group, 12 Prince of Wales Terrace, Quinsborough Road, Bray, Co. Wicklow.
Join us on:
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22
contents
What’s in season All about apples
low ‘n’ slow Make the most of your slow cooker this autumn
44
Souper chef Soups ‘n’ sambos in a flash
quick brekkies Get an extra five minutes in bed with these breakfasts
4
36
59
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Regulars 9 Your Say
Letters, Tweets and Emails
10 Food Bites
Gluten-free trends and breaking news
15 Tried and Tested Five of the best breakfast cereals on the market
16 Coeliac Society Bites News from the Coeliac Society of Ireland
18 Competitions Exciting things for you to win!
What’s in season? 22 All About Apples
Sweet and savoury recipes
24 Top it Off
The perfect comfort food for chilly evenings
26 Hope you like Jammin’ Too
Don’t let summer fruits go to waste with these preserves
31 Grow Your Own Expert tips for growing and harvesting your own fruits
32 Mad for Mushrooms Enjoy the best of autumn with these marvellous recipes
36 Low n’ Slow Make the most of your slow cooker this autumn
Fun in the Kitchen 44 Soups & Sambos
Warm up with these comforting combos
78 HALLOWEEN COOKING
50 Souper Chef
Master the basics of soup with this handy guide
52 Gluten-Free Goodness Eat right every day with these simple meals
59 30 Quick Brekkies You only need a few minutes to whip up these breakfasts
Family Matters 64 Free-From Kids
Child-friendly and allergen-free meals
74 Chain Reaction
The facts of children’s food allergies
77 Lunchbox Fillers Alternative suggestions for boxes that come home empty
78 Are You Afraid of the Dark? Beat your food phobias with these Halloween dishes
24
IT’S A MASH UP
83 Junior Bites A ghostly shepherd’s pie
Living
86 Ask the Experts Our resident nutritionist answers your most pressing questions
94 Travel
Gluten-free in Morocco
98 Chips In The best gluten-free fish and chips across Ireland
64
FREE FROM KIDS
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 MARRAKECH
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 6. 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 Pork fillet with apple and leek stuffing
23
•
•
•
Bacon and Parmesan parsnip mash
24
•
•
•
Slow-cooked shredded beef ragu
38
•
•
•
Spiced slow-roasted pork belly
41
•
•
•
Braised lamb shanks
41
•
Butternut squash soup with goat's cheese and chorizo
45
•
BLT ciabattas
48
•
•
Roast beef, onion and horseradish baps
49
•
•
Maple apple breakfast sausage patties
57
•
Sticky spiced lamb chops
58
•
•
•
Eggy cups
59
•
•
•
Rasher roll
59
•
•
•
•
•
•
• •
•
•
Cream of caramelised onion soup
49
•
•
Stuffed sweet potatoes
54
•
Apple nutwich
59
v
LF DF GF
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
• •
59
•
•
•
59
•
•
•
•
•
Fruit and yoghurt salad
59
•
•
•
•
Bullseye
59
•
•
•
•
•
•
Egg and herby soldiers
59
•
•
•
•
•
•
Mexican wrap
60
•
•
•
•
•
Gourmet yoghurt pots
60
•
•
•
•
•
•
Greek omelette pitta
60
•
•
•
•
•
•
Toaster pastries
60
•
•
•
•
•
•
Cheesy fruit kebabs
60
•
•
•
•
60
•
•
•
•
• •
•
• •
•
•
• •
•
• •
Sausage and tomato scramble
59
•
•
•
•
Breakfast pizza
60
•
•
•
•
Swirly berry bagel
60
•
•
•
•
Easy stuffed French toast
61
•
•
•
•
•
Strawberry rhubarb baked porridge
61
•
•
•
•
•
Dutch baby
61
•
•
•
•
Mushroom and goat's cheese omelette
61
•
•
Fluffy pancakes
73
•
Mushroom and leek flatbreads
79
•
Shakshuka
80
•
Apple and caramel upside-down cake
23
•
•
•
•
•
Chocolate chip banana muffins
53
•
•
•
•
•
Lemon polenta sponge
55
•
•
•
•
•
Crunchy chocolate chip granola bars
60
•
•
•
•
•
Easy bran muffins
61
•
•
•
•
•
COVER RECIPE: Decadent pistachio brownies
62
•
•
•
•
61
Potato and courgette frittata
61
Scone breakfast sambos
61
•
•
•
•
•
•
•
•
•
•
•
•
•
Make-ahead breakfast bake
61
•
Chorizo stacker
61
•
Pepperoni pizza
69
•
Garlic and black pepper beef
79
•
Spooky shepherd's pie
84
•
•
•
•
• • •
•
•
•
•
•
•
•
•
•
•
•
59
•
•
•
•
•
POULTRY
•
•
•
•
• •
• •
•
• •
•
• •
•
•
•
•
Coq au vin
39
•
•
Turkey bagels with cabbage-apple slaw
45
•
•
Chicken pesto panini
47
•
•
•
Blueberry muffins
66
•
•
•
•
•
•
Chicken and avocado soup
48
•
•
•
•
Oatmeal cookies
69
•
•
•
•
•
•
•
Chicken Kiev
53
•
•
•
•
•
Favourite sliced pan
73
•
•
•
•
•
•
•
Baked honey mustard chicken
56
•
•
•
Asian noodles
66
•
Chicken goujons with garlic sauce
70
80
•
•
•
Tomato chilli relish
27
•
•
Raspberry redcurrant jam
27
•
•
Rhubarb curd
28
•
Pumpkin seed butter
71
•
60
•
•
•
•
BAKED GOODS
FISH AND SEAFOOD Smoked salmon stacker
•
•
•
Sunrise panini
Quiche muffins
x
•
Microwaveable porridge
•
•
•
Yoghurt and jam pancake rolls
•
•
•
•
•
•
47
•
•
•
v Tuscan "beans and greens" soup
•
•
• •
•
•
•
•
•
•
•
•
Sweet potato, lime and chilli mash
•
•
DESSERTS Peanut butter cheesecake
24 25
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Beetroot and horseradish mash
25
•
•
Garlic and rosemary smashed cannellini beans
25
•
•
Spicy pickled vegetables (giardiniera)
28
•
•
•
•
•
•
Crunchy courgette pickle
30
•
•
•
•
•
•
DRINKS
Spicy Asian mushroom spaghetti
33
•
•
•
•
•
Tootie fruity smoothie
Healthy mushroom soup
34
•
Cheesy mushroom crepes
34
Creamy mushroom stroganoff
37
Roasted tomato and red pepper soup
46
•
Mozzarella in carrozza
46
•
6
• •
•
SAUCES
VEGETARIAN Creamy colcannon
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
easy Gluten-Free
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What’s inside
A sneak peek at what you’ll find in this issue
weeknight meals Cheesy mushroom crêpes
34
FUN IN THE KITCHEN tomato and red 46 Roasted pepper soup + Mozzarella in carrozza
cooking with kids Spooky shepherd’s pie
83
LIVING
to get gluten-free 98 Where fish & chips in Ireland
8
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your say
Spot the difference
Cream of the crop
I would like to know what the difference between a wheat intolerance and a wheat allergy is, as some foods are gluten-free but contain wheat. Stella Maria Wilson Mahoney, via Facebook
Curious about the ice-cream cones on page 44 (issue 1). Are cones gluten-free? I’ve always avoided them assuming wheat was involved. What are they made of? Sally Burch, via Facebook
Hi Stella, A true gluten allergy causes an immune system reaction that affects numerous organs in the body. It can cause a range of harmful symptoms. In contrast, food intolerance symptoms are generally less serious and often limited to Peach coulis my coffee sauce digestive problems. If Crea c ssttrraawwbbeerrryyssyy Ca ramel sauce aammiic rruu cky maple waln fuddggee ssaauuccee aalsls ut Sti HHoott fu something is labeled as gluten-free and is not wheat-free, it may Hi Sally, it have an ingredient is possible called wheat starch in it to get great that has had the gluten gluten-free removed to make it safe for a gluten-free diet. ice-cream cones now. Only Gluten-Free (www.onlyglutenfree.ie) will deliver this pack of 12 regular Eskal cones direct to your door. They’re made from a mixture of Loved the mag. It’s very informative and potato starch and cornstarch as opposed badly needed. The recipes are great and easy to flour. to follow. Well done! Looking forward to the next edition. Elizabeth McCann, via Facebook
Top it off Celebrate summer with these tasty homemade toppings for ice cream cones
medium heat. Add 675g diced peaches and simmer for two
together with 120g butter until the sugar is just dissolved,
minutes. Remove from the heat and stir in ¼ tsp vanilla extract. Use an immersion blender or a food
over a medium heat. Reduce the heat to low and simmer for 8-10 minutes until reduced to one
watching it carefully so that it doesn’t burn. Stir in 100ml full-fat cream and heat gently
processor to blend the mixture into a smooth sauce.
until bubbling, stirring constantly. Remove from the heat and cool for 2-3 minutes
very strong brewed coffee until just beginning to bubble around
sugar, ¼ tsp salt and ¼ tsp lemon zest. Bring to a boil, then
the edges, then remove from the heat. Using an electric mixer, beat three egg yolks with 200g
reduce the heat and simmer for five minutes until the strawberries have softened.
sugar for 8-10 minutes until very thick and lemon-coloured. Gradually beat in the warm
2 tbsp unsweetened cocoa powder, 150g caster sugar, 90ml
Using the back of a wooden spoon, crush the strawberries against the side of the pan.
coffee mixture. Return to the pan and cook over a low heat,
evaporated milk and a pinch of salt. Bring to a boil for seven minutes, stirring frequently.
Simmer for 8-10 minutes until syrupy. Cool to room
stirring, until the mixture boils and thickens. Stir in 1 tsp vanilla extract. Cool, cover and
temperature before serving.
chill until cold before serving.
Tweet us at @EasyGFMag and join in the conversation at facebook.com/EasyGFMag
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.
p
B
before serving.
In a medium, heavy saucepan, heat 250ml cream and 250ml
quarter of its original volume. Stir in 400g hulled and chopped strawberries, 2 tbsp brown
In a saucepan over a medium heat, combine 45g butter,
join our facebook page and folLow us on twitter
Preheat the oven to 180˚C/160˚C fan/gas mark 4.
Bring 120ml balsamic vinegar to a boil in a small saucepan
In a saucepan, combine 120ml water, 150g sugar and 1 tbsp cornflour. Bring to a boil over a
In a saucepan over a low heat, melt 120g light brown sugar
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.
Write, email, Tweet or Facebook – we’d love to hear from you!
s
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Recipe for success
Hi Elizabeth, thanks so much for your message! We’re so glad you’ve enjoyed the recipes.
First love! Thank you for a fantastic magazine. I have read every gluten-free magazine out there as my wife is coeliac and I’m a pastry chef. I had to learn very quickly how to bake and cook with no gluten. It was hard and I even had to give up my job as coming home covered in flour was making her very ill. So thank you for your great magazine; we both loved it and it is the best out there at the moment. Keep up the fantastic work! Caitriona Sheer, via Facebook Hi Caitriona, thanks so much for your kind words about the first issue of Easy Gluten-Free mag! We hope you enjoy this issue just as much.
Bun-believable Do you know where to find gluten-free burger buns? Miriam Monaghan, via Facebook Hi Miriam, we love the Juvela bread rolls for our burgers. Lidl also do a lovely soft white roll in their Just Free range.
Issue 1 competition winners 3 x Keogh’s hampers Diane Boyle, Ballybrit, Co. Galway Jackie Ahern, Passage West, Co. Cork Erica Reilly, Swordsm Co. Dublin 3 x Nairn’s picnic hampers Ann Leonard, Ballina, Co. Mayo Oisin Costigan, Inchicore, Dublin 8 Conor O’Hara, Bettystown, Co. Meath 1 x €100 voucher for Saba Yvonne Doyle. Kilmacanogue, Co. Wicklow 1 x €50 voucher for Saba To Go Marie Brennan, Ballymahon, Co. Longford
easy Gluten-Free 9 EGF2_09_Your say.indd 9
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food bites
Put the kettle on
The UK’s largest biscuit maker have but a big smile on our faces by announcing the launch of gluten-free versions of two of our favourite tea-time treats, McVitie’s original and chocolate Hobnobs. Having now taken the first step, the company are keen to make their products open to all consumers, regardless of their dietary requirements. McVitie’s can boast of having converted each recipe without any compromise in taste and texture by simply swapping regular oats to those that are naturally gluten-free. Time to get dunking! www.mcvities.co.uk/
BOTTOMS UP!
Russian vodka master Stoli recently launched a gluten-free version of their almost 80-yearold vodka in the US. Gluten-free vodkas have been around for quite a while, with almost all of them being completely derived from corn. Stoli, however, having taken over a year to finetune their recipe, create theirs with 88% corn and 12% buckwheat, adding an extra layer to the mix which replicates the smooth texture associated with regular vodka. Another bonus is that Stoli haven’t upped the price for the gluten-free version like most brands, making it that little bit easier to hold up your glass and say cheers! Let’s keep our fingers crossed in the hope that all goes well in the US so this gluten-free gem will hit Irish supermarket shelves soon. www.stoli.com/ 10
Your Say
Write, email, Tweet or Facebook us – we’d love to hear from you!
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I SCREAM, YOU SCREAM… A HECK-LOAD OF FLAVOUR
The UK’s last independent sausage giant has taken an unusual turn – it’s gone meat, soya and gluten-free, but has done so without sacrificing one bite of flavour. The guys at Heck have combined heavenly protein and fibre-rich veggies, nuts and cheeses, all chosen for their mouth-watering taste and nutritional benefits, to create some seriously tasty sausages, burgers and and veggie balls. They’re super low in fat too, making them ideal for vegetarians, coeliacs and anyone who is looking to curb their meat or calorie intake but still enjoy a banger or burger! We sure hope they’ll hit Irish supermarket shelves soon! www.heckfood.co.uk/home
CRÈME DE LA CRÈME Vegans rejoice! Baileys have introduced the all-new Baileys Almande, a delicious and light-tasting spirit made with real almond milk. Carefully created with almond essence, cane sugar, purified water and a touch of real vanilla, the sweet and creamy tipple is also gluten-free! The smooth spirit blends the luscious, nutty flavors of real almond milk and real vanilla to create a versatile drink. Baileys recommend serving it over crushed ice or mixed with coconut water for a delicious summer cocktail, but we also plan on waiting until it’s a little colder and adding a dash of Baileys Almande to hot chocolate for a seriously creamy indulgence! www.baileys.com/en-us/baileys-almande.html
food bites
Iceland have only gone and launched an all-new dairy, sugar and gluten-free avocado and banana Nana Nicecream – a healthy treat that we are seriously excited to get our hands on. At just 104 calories per tub, Nana Nicecream comes in three tasty flavours, Banilla, Strawbana and Choconana, and get a load of this – it’s made with real fruit and veggies, so each tub actually provides you with one of your five-a-day. Time to make your way to Iceland! www.nananicecream.com
WHAT’S THE MAGIC WORD? Less than a year in business, and Clare-based chocolate factory Magic Mayan a is certainly making its mark on the free-from foodie scene with their range of raw, gluten-free, dairy-free, soya-free, vegan dark chocolate. Magic Mayan chocolate is minimally produced from start to finish, meaning it’s not cooked like most commercial chocolate. All of the natural goodness from the cacao is maintained, such as magnesium, chromium, calcium, iron and antioxidants. Having been awarded bronze for their Always Almond chocolate bar in the 2016 Freefrom Food Awards, it’s certainly one bar we can’t wait to get our hands on! It’s said to have a subtly sweet, rich chocolate beginning, followed by a salty hit and then by a rich almond kick – yum! www.magicmayan.com
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TOP 3 GLUTEN-FREE SEASONAL INGREDIENTS
SWEET POTATO This root veggie is an ideal autumnal cupboard staple. Rich in nutrients, particularly vitamin A, it tastes deliciously sweet, is extremely satisfying and can be used in numerous different dishes. It’s also seriously easy to prepare. Simply peel and roughly chop it, pop it on a tray with a drizzle of olive oil, salt and pepper, and roast in the oven until soft — delicious!
Aldi Triumphs Aldi have been busy celebrating, after recently winning five prestigious titles at the Irish Gluten-Free Awards 2016. The awards celebrate the very best in gluten-free food from across Europe, and this year Aldi appear to have come out on top. Their Has No Gluten Free Irish White Bread took gold, their Has No Irish Coffee Cake took silver and their Specially Selected Gluten-Free Cranberry and White Chocolate Cookies won bronze. Their Harvest Kitchen Irish Curry Sauce and Carlos Gluten-Free Pepperoni Pizza also both received merits. Aldi’s gluten-free range prides itself in providing the best tasting products without the premium price that is usually attached to buying gluten-free. www.fffa.ie
BLACKBERRIES This autumnal fruit is bound to be everyone’s favourite. Packed with vitamins and antioxidants, blackberries make a delicious and nutritious addition to smoothies, fruit and yoghurt pots and even apple crumble. Be sure however, to sub regular flour for ground nuts (almonds work really well) when making the crumble for a seriously comforting dessert.
PUMPKIN
NUTS ABOUT...
Much to our delight, Nature Valley have relaunched their protein bar range as gluten-free and have also added a little extra protein to the mix. Now with four satisfyingly tasty options, including peanut butter, almond, coconut and salted caramel, the new protein quartet brings the Nature Valley gluten-free range to a grand total of 10 smart and safe snacking options. The recipe change has been introduced to tap into the continued growth in healthier biscuits, meaning that gluten-free snacking just got a whole lot easier! www.naturevalley.com/glutenfree/ 12
This one’s not just for decoration. When carving your pumpkin this year, instead of throwing away the pumpkin flesh, why not use it to make a warming autumnal dish? The pumpkin will give any soup or sauce a thick and creamy texture so you won’t miss the absence of gluten. Chives and garlic work particularly well with roasted pumpkin. We guarantee smiles, not only on the pumpkin’s face, but all round!
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food bites
SUPPORTING THE LITTLE GUY
SuperValu are sure believers in giving small producers a big chance, which led to the introduction in 2014 of their Food Academy programme, a joint initiative with Bord Bia and the Local Enterprise Office Network. Since then, the initiative has gone from strength to strength, aiding the development of over 600 small Irish food producers. They’ve got you covered with products free from gluten, dairy, egg and soya included. Check out the latest nutritious goodies on offer below... www.supervalu.ie/real-people/food-academy-programme
Leaves’ new range of pasta made from buckwheat and chickpeas
Wildberry Bakery glutenfree orange and almond cakes
Bowl-A-Granola breakfast cereal made with Irish grown organic oats.
The Castle Pantry gluten-free pantry double choc chip cookie, chocolate rainbow cookie and cranberry and white chocolate chip cookie Wild About artisan foods’ seasonal range of natural chutneys and preserves
Crowne Plaza Hotel, Santry, Dublin Saturday, 1st October 2016
The Gluten Free Living Show IN ASSOCIATION WITH
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FOOD
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n fe without glute li s u io ic el d a Your guide to
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yum!
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•A quarterly must-have, go-to kitchen toolkit at your finger tips! •6 5+ dietician-approved seasonal recipes •K itchen know-how, culinary tips and baking tricks in each issue •N utritional information and calories counted for all dishes •T he latest gluten-free foodie news about events, restaurants, new products and lots more •A ccess to brilliant competitions for weekend breaks, eating out, food vouchers and appliances
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Easy Food 109 * VALID UNTIL 31ST OCTOBER 2016
14/07/2016 18:27
take 5... breakfast cereals
We’ve scoured the best breakfasts for you to start your day, as you get back into the autumn routine
Au Naturel
Eat Natural are probably best known for their fruit and nut bars, and now you can enjoy the same nutritious boost for breakfast too. There are two naturally gluten-free toasted mueslis in their range: one with dried fruit, mixed seeds, almonds and honey, and one with wholesome toasted rye crumbs, coconut and buckwheat. Harriet Gregory, at the Eat Natural Makery, worked for almost 18 months to come up with the new range. “Our whole premise at Eat Natural is about making simple foods that taste absolutely gorgeous,” she says. And we just have to agree! www.eatnatural.co.uk
Star Player Kelkin has been providing us Irish with a host of gluten-free goodies for many years and, with the company’s passionate belief that you shouldn’t miss out on the most important meal of the day, they have a tasty range of cereals too. The gluten-free, wheatfree selection includes Pure Oat Muesli, Porridge and Cornflakes. The Apple and Coconut Buckwheat Flakes are our pick of the bunch. Available from most good supermarkets. www.kelkin.ie
Whole Lotta Love We simply love Maria Lucia Bakes here at Easy Gluten-Free! The range of breakfast cereals is the brainchild of Maria Betts, born from her home kitchen in Rathfarnham in 2013. Every one of the granolas and mueslis is hand-baked, gluten-free, wheat-free and dairy-free. Our favourite is the Date and Banana Toasted Muesli – the gently toasted flavour is perfectly complemented by the natural sweetness of the dried banana that’s generously sprinkled throughout. www.marialuciabakes.com
Break Free One for those who are looking for a decent breakfast that doesn’t break the bank, Nestlé’s GoFree family includes rice pops and coco rice. They are fortified with vitamins, folic acid and iron too for a nutritious boost. The range also includes GoFree Corn Flakes and GoFree Honey Flakes. For the latest news from Nestlé Gluten Free Cereals visit their dedicated Facebook. www.facebook.com/nestleglutenfreecereals
Just Right! We were very pleasantly surprised by the SPAR Select gluten-free porridge oats when we tried them recently. The tasty oats are made by Grandma Henvey’s, a company established by Tim Healy and Ronan Lowe who were inspired by their Cork grandmother’s entrepreneurship in creating gluten-free meal solutions for her restaurant in Skibbereen, West Cork. The porridge is a tasty and has just the right amount of bite for us. Available from Spar stores across Ireland. www.spar.ie
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Facebook.com/CoeliacSocIreland @ coeliacireland
A PICTURE OF TYPICAL SYMPTOMS A E O H R DIAR
B L O AT I N G
CHRONIC TIREDNESS
FLA
E C N E L TU
ANAEMIA
NAUSEA / V O M IT IN G
C O N S T I P AT
ION
C H IL D R E N : FA IL U R E T O T H R IV E
IBS
SYMPTOMS CAN INDICATE A NEED TO BE TESTED www.coeliac.ie 16
01 872 1471
info@coeliac.ie
easy Gluten-Free
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FROM OUR PARTNERS
Top Tip Ready to use peeled and frozen chestnuts, along with vacuum packed peeled chestnuts, are all available online from selected stockists
go nutty WITH CHESTNUTS C
hestnuts are in season from the end of August to October. Appetisingly different from other nuts, chestnuts must be cooked to unlock their sweet-toasty flavour and natural goodness. While chestnuts make great accompaniments to many dishes, both savoury and sweet, there is nothing more satisfying than enjoying chestnuts warm, whole and unadorned!
shells and feel heavy for their size.
PREPARE Before roasting or grilling, cut a shallow cross into the flat side of the chestnut shell. This prevents the nut from overheating and bursting while cooking. Before boiling, cut chestnuts in half across the width of the chestnut.
Try these easy ideas • Jazz up a hamburger patty or san choy bow mixture with a handful of chopped chestnuts. • Roast chestnuts with seasonal fresh veggies. • Add chopped chestnuts to stir-fries and salads. • Mash chestnuts with potatoes or sweet potatoes to serve as a side dish. • Stir cooked and chopped chestnuts through your favourite lentil or risotto dishes. • Add a handful of cooked and peeled chestnuts to casseroles or soups.
Varieties Like most fresh produce, chestnuts are available in different varieties. Some varieties are easier to peel than others and some are better roasted, others boiled.
SELECT The freshest chestnuts have glossy brown, firm
Uncooked chestnuts should be stored in an airtight container in the refrigerator for up to 10 days. Cooked chestnuts can be stored in the refrigerator in an airtight container for up to four days. Frozen chestnuts will keep for up to six months.
CHESTNUT FLOUR ROAST
Adding chestnuts to weekly family meals is simple using the COOK, PEEL and FREEZE approach. Boil or roast one kilo of fresh chestnuts (it only takes 20-30 minutes). Set aside a quantity for immediate use, then freeze the remainder for adding extra taste, nutrition and texture to midweek meals.
STORE
Preheat oven to 180°C/160˚C fan/gas mark 4. Place the prepared chestnuts onto a baking tray and bake them for 15-20 minutes or until the shells split open.
BOIL Place prepared chestnuts into a pan of cold water and bring to the boil. Simmer for 15-20 minutes, or until the flesh is tender and easily separates from the shell.
Chestnut flour is a superb gluten-free alternative. It is milled from organic or biodynamically-grown chestnuts and can vary in colour from creamy to light brown, depending on the drying process. Chestnut flour contains high quality proteins with essential amino acids, dietary fibre and a low amount of fat. Replace plain wheat flour 1:1 with chestnut flour as a gluten-free alternative. For a lighter texture, we suggest using a combination of 1/3 chestnut flour, 1/3 rice flour and 1/3 tapioca flour.
GRILL OR BARBECUE Place prepared chestnuts on a tray under a moderate to hot grill, or directly onto the barbecue grill. Cook, turning a couple of times, for approximately 15-20 minutes, or until the shells blacken and split open.
CHESTNUTS ARE:
PEELING
A source of dietary fibre
Peel chestnuts while they are still warm, they can be tricky to peel when cooled. After roasting or grilling, remove chestnuts from the heat and wrap in a clean tea towel for 5-10 minutes to cool slightly. While still warm, quickly peel off the outer brown shell and remove the papery thin skin underneath. After boiling chestnuts, simply remove the chestnuts one at a time from the water to peel.
Gluten-free A good source of low GI carbohydrate Low in total fat and saturated fat A source of a variety of nutrients, including folate, potassium, vitamin C and antioxidants
Low in kilojoules, with a 30g serving providing 217kJ (52 calories)
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competitions
WIN A CASE OF HÜFI, THE COOL CRISP GLUTEN FREE BEER
Low in calories and gluten-free, Hüfi is the perfect beer for a balanced lifestyle. Hüfi, the new low-calorie and gluten-free beer, is delighted to team up with Easy Gluten-Free magazine to give readers the chance to win a case of the new low-calorie and gluten-free beer.
Your chance to win exciting gluten-free goodies
New to the Irish market with only 140 calories, Hüfi is the perfect solution to enjoying a refreshing beer while still maintaining a healthy and balanced lifestyle. With 43,000 people in Ireland reportedly intolerant of gluten, and many more living a gluten-free lifestyle by choice, the demand for gluten-free foods has grown considerably in recent years, with many supermarkets now offering an entire section dedicated to glutenfree products. And those of us who enjoy a beer can now rejoice, as Hüfi, a new gluten-free beer containing just 140 calories, is available right across Ireland and won’t hurt our pockets or our waistline.
About HÜfi Hüfi is the perfect option for coeliacs who enjoy a beer, but unlike the majority of glutenfree products, it is widely available and great value, retailing at just €1.90 and on promotion at €1.67 per 50cl can. Hüfi is soon to be available in all good pubs in a new 33cl bottle, at the same price as any other 33cl bottled beer. The bottle will have just 93 calories and, of course, it’s gluten-free. Hüfi is now available to buy in all good off-licences including Dunnes stores, Tesco, Spar, O’Donovan’s Fine Wines and many other outlets nationwide.
To be in with a chance to win this fantastic prize and enjoy some great tasting gluten-free beer, just answer the question below. HOW MANY CALORIES DOES HÜFI 50CL CAN CONTAIN? a) 240 b) 160 c) 140 Send your answer to competitions@easyfood.ie with Hüfi in the subject line.
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Win a Luxury Picnic Basket from Keelings and celebrate summer with Keelings Snack Pots We are celebrating the latest Keelings Snack Pot range, which includes blueberries, baby strawberries, cherries, mixed berries, grapes and also Santini tomatoes, which are new to the Snack Pot family. As we head back to school and get back into the autumn routine after a long summer spent outdoors, these pots are the perfect addition to any lunchbox. The delicous range will add a nutritious and bright burst to any packed lunch – whether it’s for grown ups or little ones. The handy snack pots mean you can pop them in your bag in a flash – perfect for those mornings when you just want that extra five minutes in bed!
Keelings discovered a gap in the market for the snack-sized fruit portion, which is nutritious and fresh and ready to eat; minimum fuss in minimum time. Keelings Snack pots are ideal for people on the move and families who want to get one of their “five a day,” quickly and easily.
competitions
To celebrate the latest Keelings Snack Pot range, Keelings are giving you the chance to win a fantastic prize of a luxury picnic basket to enjoy with loved ones this summer. For the chance to win this gorgeous prize, simply answer the following question: Keelings Snack Pots contains blueberries, baby strawberries, cherries, mixed berries, Santini tomatoes and what other fruit? A) Apples B) Pears C) Grapes Send your answer to competitions@easyfood.ie with Keelings in the subject line.
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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 QUINOA Serves 4 170g quinoa 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 quinoa, 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 quinoa with a fork and divide among serving plates. Top with the prawns and drizzle over the yoghurt sauce.
Register as a member on easyfood.ie to gain access to hundreds more recipes and videos just like this one, plus exclusive competitions and food news from our blog!
www.easyfood.ie — Be part of Ireland's biggest online food community
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Seasonal cooking
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WHAT’S IN SEASON
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TOP IT OFF
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JAM PACKED
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MAD ABOUT GROW YOUR OWN MUSHROOMS
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LOW N’ SLOW easy Gluten-Free 21
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APPLE
Keep the doctor away with these sweet and savoury apple recipes
of my eye
Apples love…
CINNAMON SAGE PORK CLOVES CHICKEN BUTTERNUT SQUASH CARAMEL CLOVES NUTS CRANBERRY GINGER MANGO ROSEMARY CHEESE BUTTER RAISINS 22
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what’s in season
Pork fillet with apple and leek stuffing Serves 4
Olive oil 1 small leek, washed and chopped 1 sweet apple, peeled and chopped 2 tsp fresh thyme, chopped Salt and black pepper 500g pork loin, trimmed 120ml brandy 2 garlic cloves, crushed 480ml apple cider 2 tsp cornflour 2 tsp gluten-free Dijon mustard 1 Preheat the oven to 230°C/210˚C fan/gas mark 8. 2 Heat one tablespoon of olive oil in a large pan over a medium heat. Add the leek and cook, stirring, for 3-4 minutes until it is just beginning to soften. 3 Add the apple, half of the thyme and some seasoning and cook for 2-3 minutes, stirring occasionally, until the apple is beginning to soften. Transfer the mixture to a bowl to cool. Carefully wipe out the pan with a ball of kitchen paper. 4 Place the pork loin on a large cutting board. Make a lengthwise cut through the centre of the meat without cutting all the way through, then open it out like a book. Cover with cling film and use a rolling pin to pound the pork until it’s about ½cm thick. 5 Spread the apple mixture down the middle of the pork, leaving a 2cm border all around. Starting at a long side, tightly roll the pork up around the filling. 6 Fold in about 2cm at each of the two short ends and tie kitchen string firmly lengthwise around the pork to secure them. Tie string around the pork crosswise at 4cm intervals. 7 Lightly brush the pork with olive oil and season with salt and pepper. 8 Heat one tablespoon of oil in the pan over a medium heat and brown the pork on all sides. Transfer to a rimmed baking tray and roast for 15-18 minutes. Allow the pork to rest while you make the sauce. 9 Return the pan to a medium-high heat. Add the brandy, garlic and remaining thyme, then bring to a boil and bubble for one minute, using a wooden spoon to scrape any sticky bits from the bottom of the pan. 10 In a small bowl or cup, whisk together the cider and cornflour and add this mixture to the pan. Return to the boil and cook, stirring occasionally, for 8-10 minutes until thickened and reduced by about a half. Remove from the heat and whisk in the mustard and any juices released from the pork. Slice the pork and serve with the sauce. 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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Apple and caramel upside-down cake Serves 6-8
2 green apples (e.g. Granny Smith), peeled, cored and cut into eighths 2 tbsp water 1 tbsp lemon juice 300g caster sugar 120g unsalted butter 100g brown sugar 4 eggs, separated 80g sour cream 1 tsp vanilla extract 160g gluten-free plain flour 1 tsp gluten-free baking powder ½ tsp ground cinnamon To serve: Cream, ice cream, custard or mascarpone 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Grease a 20cm cake tin with butter and place the tin on a baking tray lined with parchment paper. 2 Neatly arrange the apples in the bottom of the cake tin. In a small saucepan over a medium-high heat, combine the water, lemon
juice, half of the caster sugar and half of the butter. Bring to a boil without stirring for 8-10 minutes or until it is a rich caramel colour. 3 Carefully and evenly pour the caramel over the apples in the cake tin. Set aside. 4 In a mixing bowl, combine the remaining caster sugar and butter with the brown sugar and beat until well mixed. 5 Add the egg yolks, sour cream and vanilla and beat well. Sift over the flour, baking powder and cinnamon, then stir through until just combined. 6 In a separate bowl, whisk the egg whites until soft peaks form. Carefully fold through the egg whites a little at a time until the mixture is just combined. 7 Pour the mixture into the cake tin and smooth the surface. Bake for 50 minutes or until a skewer inserted in the centre comes out clean, covering with foil after 30 minutes if the cake starts to look too brown. Allow to cool in the tin for 10 minutes. 8 Run a knife around the edge of the cake tin, then place a serving plate over the top of the tin and invert to release the cake. Per Serving 448kcals, 16.8g fat (9.7g saturated), 72.4g carbs, 54.7g sugars, 5.5g protein, 1.7g fibre, 0.147g sodium
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Creamy colcannon Serves 4-6
Cook 1kg peeled and chopped potatoes in a pot of salted boiling water for 15-20 minutes until tender, then drain. Return the pot to a medium-high heat. Melt 80g butter in the pot and add 3 large handfuls of chopped kale or cabbage. Cook the greens for 3-4 minutes or until wilted. Add 3 chopped spring onions and cook for one minute more. Pour in 240ml milk or cream, mix well, and heat for one minute. Add the potatoes, reduce the heat to medium and mash everything together. Add salt and black pepper and serve hot with a large knob of butter in the middle. Per Serving 275kcals, 14.6g fat (9.1g saturated), 32.4g carbs, 4g sugars, 5.4g protein, 4.8g fibre, 0.168g sodium
t ’s
I
These tasty mashed vegetable dishes make the perfect comfort food for cold evenings by the fire
Bacon and Parmesan parsnip mash Serves 4-6
h up
mas
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a
Cook 1½kg parsnips in a large pan of salted boiling water for 10-15 minutes until tender but not mushy. Drain well, then return to the pan. Push the parsnips to one side and put 85g butter, 1 tbsp chopped fresh thyme, some salt and plenty of black pepper into the space. Return the saucepan to a very low heat and let the butter melt and the parsnips continue to dry for 1-2 minutes. Add 150ml milk and mash the parsnips into the butter until smooth. Cook 3 gluten-free streaky bacon rashers until crispy, then chop. Stir almost all of the bacon into the mash with almost all of 100g grated Parmesan, using the last of both to top the mash. Serve hot. Per Serving 395kcals, 19.1g fat (11.3g saturated), 47.3g carbs, 13.2g sugars, 12.3g protein, 12.5g fibre, 0.501g sodium
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top topititoff off
Sweet potato, lime and chilli mash Serves 4
Cook 800g peeled and chopped sweet potatoes in a large pot of salted boiling water for 10-12 minutes until soft. Drain well, return to the pot and mash until smooth. In a bowl, combine 2 tbsp mango chutney, ½ tbsp gluten-free soy sauce (or tamari), 1 tbsp olive oil, the juice of ½ a lime, 1 deseeded and finely chopped red chilli and 2 tbsp fresh coriander. Gradually add this mixture to the sweet potato mash and mix well. Season to taste and serve drizzled with more extra virgin olive oil. Per Serving 284kcals, 3.8g fat (0.6g saturated), 60.3g carbs, 4g sugars, 3.4g protein, 8.4g fibre, 0.187g sodium
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Top Tip Great with mackerel or roast beef!
Beetroot and horseradish mash Serves 4
Boil 600g peeled and chopped potatoes in a large pan of salted water for 10-12 minutes until soft. Drain in a colander, then return to the hot pan and allow the potatoes to steam dry for 5-10 minutes. In a separate pan, cook 2 washed and halved medium beetroots in salted boiling water for 30-35 minutes until soft. Drain and allow to cool slightly, then rub off the skins, wearing gloves to avoid purple fingers. Place the beetroots in a food processor and whizz until smooth. Mash the potatoes until smooth, then add 30g butter and mix through. Stir in the beetroot purée. Warm 40ml milk or cream in a jug in the microwave until hot but not boiling. Pour into the mash mixture and stir in 2 tsp gluten-free creamed horseradish. Season the mash with salt and black pepper to taste. Per Serving 186kcals, 6.8g fat (4.2g saturated), 29.3g carbs, 6.1g sugars, 3.5g protein, 4.8g fibre, 0.140g sodium
Garlic and rosemary smashed cannellini beans Serves 4-6
Put 60ml olive oil in a saucepan and add 4 crushed garlic cloves. Add 2 whole rosemary sprigs and the zest of 1 lemon. Place over a medium heat and warm through. Remove the rosemary, pick the leaves from the stalks and chop them finely. Add 3 drained and rinsed 400g tins of cannellini beans to the pan and warm through. Mash with a potato masher and add the chopped rosemary. Season to taste with salt and black pepper and serve drizzled with extra olive oil. Per Serving 209kcals, 10.4g fat (1.8g saturated), 17.3g carbs, 1g sugars, 8.9g protein, 7.7g fibre, 0.0.38g sodium
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Can It
Tip: Sterilising jars It’s necessary to first sterilise any jars for preserves. Just place clean glass jars on a baking tray in a low oven until they’re hot. The jars must be warm when you add the preserves, and make sure you fill nearly to the top so air can’t get in.
Our favourite recipes for preserves make sure that glut of summer produce won’t go to waste
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lowpreserves n’ slow
Tomato chilli relish Makes 4 jars
1.5kg tomatoes, peeled and chopped 4 onions, finely chopped 100g salt 500ml malt vinegar 500g brown sugar 1 tsp gluten-free chilli powder 2 tbsp gluten-free flour 1 tbsp gluten-free curry powder 1 tbsp gluten-free mustard powder 1 Place the tomatoes and onion in a bowl and cover with the salt. Leave to stand overnight at room temperature. 2 The next day, drain any liquid from the tomato mixture and place it into a saucepan along with half of the vinegar. Bring to a boil, then reduce the heat and simmer for 40-45 minutes. 3 Add the brown sugar and chilli powder and continue to simmer, stirring occasionally, for one hour. 4 Mix the flour, curry powder and mustard powder with the remaining vinegar, then stir into the pan. Cook the relish for three minutes longer until thickened, then transfer to sterilised jars and keep for up to three months. Per Serving 81kcals, 0.2g fat (0g saturated), 19.3g carbs, 17.1g sugars, 0.8g protein, 1g fibre, 1.2g sodium
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Raspberry redcurrant jam Makes 2 medium-sized jars
it over a low heat. 3 Gently stir in the raspberries and sugar until combined. Bring to a boil, stirring until the sugar dissolves. 4 Boil rapidly for about 20 minutes, or until
450g redcurrants 40ml water 250g raspberries 300g caster sugar 1 Combine the redcurrants and water in a saucepan. Cover with a lid and bring to a boil, stirring occasionally, until the redcurrants have burst. 2 Press the mixture through a sieve, discarding any seeds or skins. Return the strained purĂŠe to the saucepan and place
the mixture is thick, skimming any white froth off the top. To test if the jam is ready, place a small bit onto a plate that has been in the freezer and refrigerate for two minutes. Push the chilled dollop of jam; if it wrinkles but mostly holds its shape, the jam is ready. 5 Transfer to sterilised jars. The jam will keep for up to three months. Per Serving 46kcals, 0.1g fat (0g saturated), 10.9g carbs, 9.7g sugars, 1.1g protein, 0.7g fibre, 0g sodium
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Top Tip Delicious served with roast beef or sausages!
Rhubarb curd Makes 2 jars
120g honey 2 eggs 300g rhubarb, roughly chopped 1 tbsp lemon juice 60ml water 2 tsp vanilla extract 60g butter, cubed 1 Whisk the honey and eggs in a mixing bowl until combined and set aside. 2 Combine the rhubarb, lemon juice, water and vanilla in a saucepan and bring to the boil. Reduce the heat and simmer for 5-7 minutes until the rhubarb is very soft. 3 Slowly pour the hot rhubarb mixture into the honey and egg, whisking until combined. 4 Return the mixture to the saucepan and cook over a medium-low heat, stirring constantly, for 8-10 minutes until it is thick and can coat the back of a spoon. 5 Remove from the heat and stir in the butter. Transfer to a blender and purĂŠe until smooth. 6 Pour into sterilised jars and refrigerate for up to two weeks.
Per Serving 56kcals, 3.7g fat (2.1g saturated), 5.2g carbs, 4.5g sugars, 0.9g protein, 0g fibre, 0.03g sodium
Spicy pickled vegetables (giardiniera) Makes 4 jars
1 small head of cauliflower, chopped into very small florets 2 celery sticks, chopped 1 carrot, peeled and chopped 4 jalapeĂąo peppers, sliced 4 green chilli peppers, sliced 80g salt 250ml white vinegar 3 garlic cloves, crushed 2 tsp dried oregano 1 tsp dried chilli flakes, crushed 240ml vegetable oil
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1 Toss the cauliflower, celery, carrot, peppers and salt in a large mixing bowl, then cover with cold water. Cover with cling film and refrigerate overnight. 2 Drain the vegetables and rinse them under cold water. 3 Whisk the vinegar, garlic, oregano and chilli flakes in a large bowl. Gradually whisk in the oil until combined. 4 Add the vegetables and toss to coat. Transfer the mixture to jars and refrigerate for up to two months.
Per Serving 69kcals, 6.9g fat (1.4g saturated), 1.4g carbs, 0.6g sugars, 0.4g protein, 0.6g fibre, 0.98g sodium
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preserves BBQ
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Crunchy courgette pickle Makes 4 jars
500g courgettes, very thinly sliced 1 small red onion, thinly sliced 2 tbsp salt 500ml cider vinegar 140g caster sugar 1 tsp gluten-free mustard powder 1 tsp mustard seeds ½ dried chilli flakes, crumbled 1 tsp ground turmeric 1 Place the courgettes and onion in a bowl and sprinkle over the salt. Cover with cold water and refrigerate for one hour. 2 Drain thoroughly and pat dry using kitchen paper. 3 Combine the rest of the ingredients in a small saucepan and bring to a boil, stirring until the sugar dissolves. Remove the pan from the heat. 4 Stir in the courgettes and onion. Transfer to sterilised jars and keep, refrigerated, for up to two months. Per Serving 24kcals, 0.1g fat (0g saturated), 5.4g carbs, 4.8g sugars, 0.3g protein, 0g fibre, 0.04g sodium
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family matters
Read on for expert tips on growing and harvesting fresh fruits
Gyour row own
How ‘bout them apples?
• Apples picked in August and September should be used within two weeks. • Later-ripening types, like Bramleys and other cooking apples, will keep much longer. • Store apples in a cool, dry place, such as a garage or cupboard. • Ideally, apples and pears should be wrapped in newspaper and placed in a closed cardboard box to store. This keeps them fresh and postpones the spreading of rot.
DIY juice and cider
• Make use of this year’s abundant apple crop by turning some of the produce into juice or cider. • Use ripe apples, and only juice them using a kitchen juicer. • The juice should be refrigerated and used within three days, or can alternatively be frozen in plastic water bottles. Be careful not to completely fill the bottles, as the juice will expand when frozen. • Mix about 80% apples with 20% raspberry or blackberry juice for a wonderfully refreshing fruity concoction.
Grow your own
Start planning now if you want to plant apple or pear trees. Choose the right varieties and the perfect spot to have the trees planted for late November or early December.
Thank you berry much
• Raspberries and blackberries are very versatile fruits; they can be eaten raw, stewed into jam or used in loads of recipes, from salads to desserts. • Freeze berries to use in later months. Arrange clean, dry berries on a flat tray or plate so none of them are touching. Freeze the entire tray for a few hours until the berries are completely frozen, then transfer them to a freezer bag for easy storing.
TIS THE SEASON TO HARVEST: • APPLES • PEARS • BLACKBERRIES • RASPBERRIES
A time to reap...
• Cooking apples can be picked as soon as they are large enough or when the first few begin to fall to the ground, usually in early October. • Eating apples vary in ripening times, with the early types ready for harvest in August, and the latest ones not until late October. • A good way to check if an apple is ready to pick is to check when the green skin on the apple starts to turn yellow (even most red apples have a green patch away from the sun), as this indicates maturity in the apple. • Pears should be picked in early October, once they detach easily from the tree. They will still be hard at picking time, and will need a week or two of conditioning to soften before they are ready to eat.
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FOR
mushrooms Mushrooms love:
Enjoy the best of autumn produce with these marvellous mushroom recipes
BUTTER THYME
PARSLEY TARRAGON GARLIC ONIONS LEEKS RED MEAT CREAM, SOUR CREAM AND CRÈME FRAÎCHE EGGS BLACK PEPPER CHICKEN CHEESE 32
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Fabulous fungi Mushrooms:
• Are the only fruit or vegetable source of Vitamin D. • Have just as many antioxidants as tomatoes and peppers. • Are a valuable source of iron. • Contain selenium, which improves the immune system and plays a role in liver and bladder health. • Are high in fibre, which may improve blood sugar, lipids and insulin levels, benefitting those with diabetes. Fibre also plays a role in weight management. • Are high in potassium and low in sodium, helping to lower blood pressure and the risk of cardiovascular disease. • Can lower blood cholesterol levels.
Spicy Asian mushroom spaghetti Serves 4
400g gluten-free spaghetti 2 tbsp brown sugar 80ml gluten-free tamari sauce 3 tbsp Sriracha hot sauce 1 x 5cm piece of fresh ginger, peeled and grated 2 tbsp olive oil, divided 2 large eggs, lightly beaten ½ tsp dried chilli flakes 1 courgette, halved lengthwise, then sliced 225g mushroom, chopped 3 garlic cloves, crushed 1 handful of fresh coriander, chopped 4 spring onions, chopped 4 tbsp peanuts, chopped 1 Bring a large pot of salted water to a boil and cook the linguine according to package instructions. Drain and set aside in the colander. 2 In a medium bowl, combine the brown sugar, soy sauce, Sriracha, and ginger. Stir well to combine and set aside. 3 Return the large pot to a medium heat and add half of the olive oil. Add the beaten eggs and chilli flakes and stir to scramble. When the eggs are just cooked, add them to the pasta. 4 Heat the remaining oil in the same pot over a medium-high heat. Add the courgette and mushrooms and cook for 5-6 minutes. Add the garlic and cook for one minute further. 5 Reduce the heat to low and add the pasta and eggs back into the pot. Pour the sauce over the top and stir well to coat everything. Remove from the heat and stir in the coriander, spring onions and peanuts.
what’s in season
Buying
Look for firm, unblemished flesh and avoid any that look shrivelled or marred. Select their size depending upon how you're going to cook or serve them. Ripeness is not a factor; if they’re on sale, they’re ready to eat.
Storing
Eat mushrooms within a few days of buying them. Store them in the fridge in a paper bag or wrapped in kitchen paper.
Preparing
Brush off any dirt with a damp sheet of kitchen paper. Mushrooms are extremely versatile and can be sautéed, baked, grilled, or cooked in soups, stews, casseroles or sauces. Try Portobellos stuffed with blue cheese or gluten-free garlic breadcrumbs and grilled, or slice raw button mushrooms into salads.
DIFFERENT MUSHROOMS HAVE DIFFERENT FLAVOUR PROFILES; BREAK FROM THE BUTTON AND TRY CHESTNUT, CEP (PORCINI), PORTOBELLO, CHANTERELLE, OYSTER OR SHIITAKE.
Top Tip I Want to add chicken, pork or beef? Cook it after the eggs and then set aside with the pasta until the end. Prawns can simply be added about two minutes after the vegetables.
Top Tip ii These noodles are just as good when cold, so make an extra portion or two and pack it for your lunch the following day!
Per Serving 507kcals, 16.7g fat (2.8g saturated), 70.7g carbs, 7.6g sugars, 21.1g protein, 2.7g fibre, 1.367g sodium
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Healthy mushroom soup Serves 4
1 tsp olive oil Large knob of butter 1 onion, chopped 2 garlic cloves, crushed 1 bay leaf ½ tsp dried thyme 10-12 black peppercorns 1 potato, peeled and chopped 300g chestnut mushrooms, cleaned and chopped 240ml gluten-free vegetable stock 240ml milk Salt and black pepper To serve: 4 tbsp crème fraîche Fresh parsley, chopped 1 Heat the olive oil and butter in a large pot over a medium heat. Add the onion and cook for 6-7 minutes until soft and translucent. Add the garlic, bay leaf, thyme and peppercorns, stir together and cook for one minute. 2 Add the potato, mushrooms and stock. Stir everything together and bring to the boil. Reduce the heat to low, place the lid on the pot and simmer for 20 minutes. 3 Remove the bay leaf and blend the rest until smooth using a stick blender or food processor. 4 If using a food processor, return the soup to the pan. Place it back over the heat and bring to a boil. Add the milk and adjust the seasoning. 5 Ladle the soup into serving bowls and add a swirl of crème fraîche and chopped parsley.
Per Serving 166kcals, 9.7g fat (5.2g saturated), 16.5g carbs, 4.7g sugars, 5.3g protein, 3g fibre, 0.306g sodium
Cheesy mushroom crêpes Makes about 10
For the batter: 2 large eggs 180ml milk 120ml water 125g gluten-free plain flour 3 tbsp butter, melted, plus extra for cooking For the filling: ½ tbsp oil Knob of butter 1 small onion, chopped 250g mushrooms, chopped Salt and black pepper 100g Gruyère, grated 1 In a blender, combine all of the batter ingredients and pulse for 10 seconds. 2 Melt a large knob of butter in a small nonstick pan over a medium heat. Ladle roughly two tablespoons of batter into the centre of 34
the pan and swirl to spread it evenly around the pan. Cook for 30-40 seconds, then carefully flip the crêpe. 3 Cook for another 15 seconds, then remove to a cutting board and keep warm. 4 Heat the oil and butter in the pan, then cook the onions for five minutes. 5 Add the mushrooms, season well and cook for another five minutes. Transfer to a plate and keep warm. 6 Heat a bit more butter in the pan. Place a crêpe into the pan and add some of the mushroom filling and one tablespoon of grated Gruyère onto one half. 7 Flip the other side of the crêpe over the filling and leave it to heat through for 30 seconds. 8 Flip the crêpe and heat for another 30 seconds before serving. Per crêpe: 96kcals, 6.7g fat (3.6g saturated), 6g carbs, 0.9g sugars, 3.5g protein, 0g fibre, 0.056g sodium
easy Gluten-Free
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20/04/2016 14:45
• BUDGET-FRIENDLY RECIPE IDEAS • QUICK AND EASY WEEKNIGHT DINNERS • FUN WEEKEND COOKING • KIDS’ KITCHEN • BEST BAKES • RECIPES FOR SPECIAL DIETS
EGF2_35_Easy Food_AD.indd 35
13/07/2016 09:33
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Slow cookers are a wonderful invention – they give you the freedom to put food in with the minimum amount of prep, walk away and return to a ready-to-eat meal. These recipes are written for those without a slow cooker, but can easily be made in one. Should you invest, we recommend using the Low setting in general for tender, flavoursome meat.
36
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EGF2_36-41_Low n slow.indd 36
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low n’ slow
Creamy mushroom stroganoff Serves 4
1 Melt the butter in a large casserole dish over a medium-low heat and cook the onion and mushroom for 6-8 minutes until slightly softened. Add the garlic and cook for one minute longer.
Large knob of butter 1 onion, diced 600g chestnut mushrooms, sliced 4 garlic cloves, crushed 500ml gluten-free chicken or vegetable stock 1 tbsp tomato purée 2 tbsp Worcestershire sauce 4 tsp paprika 6 tbsp sour cream
2 Add the stock, tomato purée, Worcestershire sauce and paprika. Stir everything together and cover with a lid. Cook over a low heat for 30-35 minutes, removing the lid for the final 5-10 minutes to reduce the sauce to your preferred level of thickness. 3 Stir in the sour cream and chopped parsley. Serve with your choice of rice, mash or pasta.
To serve: Handful of fresh parsley, chopped rice, mash or gluten-free pasta
Per Serving 329kcals, 12.5g fat (6.1g saturated), 10.6g carbs, 3.7g sugars, 38.6g protein, 3.9g fibre, 0.211g sodium
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Slow-cooked shredded beef ragù Serves 6-8
To serve: Gluten-free pasta Parmesan, grated Gluten-free garlic bread
1 large onion, sliced 4 garlic cloves, crushed 2 tbsp fresh rosemary, chopped 900g beef chuck roast Salt and black pepper 400ml gluten-free beef stock 100ml red wine 2 tbsp balsamic vinegar 1 x 150g tin of tomato purée 1 x 400g tin of tomatoes
1 Preheat the oven to 170˚C/150˚C fan/gas mark 3. 2 Place the onion, garlic and rosemary in the bottom of a heavy, ovenproof casserole dish. Season the beef with salt and pepper and add to the casserole. 3 In a medium bowl, combine the beef stock, red wine, balsamic vinegar, tomato purée and tinned tomatoes. Pour the mixture over the beef.
38
4 Place the lid on the casserole dish and cook the ragù for 1½-2 hours. 5 Remove the beef to a plate and rest for 10 minutes. Meanwhile, place the casserole over a medium-high heat and simmer the sauce for 6-8 minutes, scraping any sticky bits from the bottom using a wooden spoon. 6 Shred the beef using two forks and stir the meat into the sauce. 7 Ladle the ragù over pasta and top with grated Parmesan. Serve with garlic bread. Per Serving 462kcals, 31.8g fat (12.6g saturated), 8.8g carbs, 4.5g sugars, 31.9g protein, 2.2g fibre, 0.363g sodium
easy Gluten-Free
EGF2_36-41_Low n slow.indd 38
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Coq au vin Serves 6-8
1½ tbsp olive oil 3 gluten-free unsmoked streaky bacon rashers, chopped 12 shallots, peeled 6 chicken legs, skin removed 6 bone-in chicken thighs (650g), skin removed 4 garlic cloves, crushed 3 tbsp brandy 600ml red wine 180ml gluten-free chicken stock 2 tsp tomato purée 3 thyme sprigs 2 rosemary sprigs 2 bay leaves For the mushrooms: ½ tbsp olive oil Large knob of butter 250g chestnut mushrooms, halved if large
lowB n’Bslow Q
along with any juices on the plate, then pour To thicken: 3 tbsp cornflour 2 tbsp cold water
in a splash of wine, scraping the bottom of
the pan again. Stir in the rest of the wine with the stock and tomato purée. Add the thyme, rosemary and bay leaves and season.
To serve: Baked potatoes
6 Return the bacon and shallots to the pan. Put on the lid, turn the heat to low and simmer for 50-60 minutes.
1 Heat one tablespoon of the oil in a large, heavy-based casserole over a medium-high heat and cook the bacon until crisp. Remove and drain on kitchen paper. 2 Add the shallots to the pan and cook for 6-8 minutes, stirring often, until browned all over. Remove and set aside with the bacon. 3 Pat the chicken pieces dry with kitchen paper. Pour the remaining oil into the pan, then brown the chicken pieces in two batches, turning regularly, for 6-8 minutes until well browned. Remove to a plate and set aside. 4 Add the garlic to the pan and cook over a medium heat for 30 seconds. Turn the heat to medium-high and pour in the brandy, scraping any sticky bits off the bottom of the pan with a wooden spoon. 5 Return the chicken legs and thighs to the pan
7 About 10 minutes before you’re ready to serve, heat the oil and butter for the mushrooms in a large non-stick pan over a high heat and cook the mushrooms for 3-4 minutes until golden. Remove and keep warm. 8 Lift the chicken, shallots and bacon from the pan and transfer to a warmed serving dish. Discard the herbs. 9 To thicken the sauce, mix the cornflour and the water in a small bowl using a teaspoon. 10 Bring the wine mixture to a gentle boil, then gradually add the cornflour mixture, whisking all the time until the sauce has thickened. Simmer for 1-2 minutes. 11 Place the chicken on a serving platter and add the mushrooms. Pour over the wine sauce and serve with floury baked potatoes. Per Serving 449kcals, 20g fat (7.1g saturated), 8.2g carbs, 0.9g sugars, 39.9g protein, 0.6g fibre, 0.374g sodium
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Top Tip Don’t baste the pork rind at all during cooking, as this will prevent it from turning into crackling.
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low n’ slow
Spiced slow-roasted pork belly Serves 6
2 onions, peeled and halved 2 apples, peeled and halved 8 garlic cloves, peeled 4 sprigs of rosemary 1kg pork belly 3 tsp salt 2 tsp Chinese five-spice 5 tbsp oil For the sauce: 100g brown sugar 120ml red wine vinegar 3 star anise 1 cinnamon stick Pan juices, from the pork Juice from 1 orange 240ml gluten-free chicken stock Salt and black pepper 1 Preheat the oven to 150˚C/130˚C fan/gas mark 2. 2 Layer two long sheets of tin foil into a baking dish. Place the onions, apples, garlic cloves and rosemary on the foil. 3 Dry the pork rind thoroughly with kitchen paper. Use a sharp knife to score the rind in a criss-cross pattern at 2cm intervals (you can also ask your butcher to do this for you). 4 In a small bowl, mix the salt, Chinese fivespice and oil. Rub this all over the pork belly, including the rind, working it into all crevices. Place the pork on the onions and apples, rind side up. 5 Gather up the foil so that it surrounds the pork but leaves the top skin rind exposed. This will keep the meat moist and retain its juices while allowing the rind to become dry enough to turn into crackling. 6 Place in the oven and cook for two hours. Reduce the oven to 140˚C/120˚C fan/gas mark 1 and cook for another hour. 7 Remove from the oven and turn the heat up to 220˚C/200˚C fan/gas mark 7. Pour the juices from the pan into a saucepan. Set aside for the sauce. 8 Return the pork to the oven and cook for another 20 minutes to finish the crackling. 9 To make the sauce, add the brown sugar, red wine vinegar, star anise and cinnamon stick to the pan juices in the saucepan over a medium-high heat. Bring to a boil and simmer for 5-6 minutes until syrupy. Add the orange juice and chicken stock. Bring back to a boil and simmer for 7-8 minutes until reduced. Season with salt and black pepper. Remove the star anise and cinnamon stick. 10 Slice the pork and serve with the sauce. Per Serving 996kcals, 56.5g fat (20.7g saturated), 31g carbs, 25.1g sugars, 78g protein, 2.4g fibre, 3.993g sodium
Braised lamb shanks Serves 6
70g gluten-free plain flour Salt and black pepper 6 lamb shanks, trimmed of fat 3 tbsp vegetable oil 4 garlic cloves, crushed 4 bay leaves 1 large onion, thinly sliced 2 sprigs of rosemary, leaves picked and chopped 250ml red wine ½ tsp dried thyme 720ml gluten-free beef stock
with a lid. Add the garlic and bay leaves. 5 Reduce the pan to a medium heat and add the remaining oil. Cook the onions and rosemary for 5-6 minutes, stirring occasionally, until the onions are soft. 6 Add the red wine to the pan and turn the heat to medium-high. Cook for 5-6 minutes, scraping any sticky bits from the bottom of the pan, until the mixture is slightly syrupy. Season with salt and black pepper. 7 Pour the red wine and onion mixture over the lamb shanks and sprinkle with the thyme. Add the beef stock. 8 Place in the oven and cook for two hours and 15 minutes. 9 Remove the lamb shanks to a plate and cover
1 Preheat the oven to 190˚C/170˚C fan/gas
loosely with foil. Simmer the sauce on the hob
mark 5.
for 10 minutes until reduced, seasoning to taste
2 Combine the flour with some salt and
with salt and pepper.
pepper in a large sealable bag. Add the lamb
10 Serve the lamb shanks with the red wine
shanks and mix to lightly coat.
sauce and plenty of creamy mashed potato.
3 Heat two tablespoons of the oil in a large pan over a medium-high heat and brown the lamb shanks on all sides, turning with tongs. 4 Place the shanks in a large ovenproof pot
Per Serving 440kcals, 18.3g fat (5.4g saturated), 13.8g carbs, 1.4g sugars, 45.2g protein, 1.2g fibre, 0.542g sodium
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13/07/2016 09:52
Fun in the kitchen
44
SOUP’S UP
52
GF GOODIES
59
30 QUICK BREKKIES
62
COVER RECIPE easy Gluten-Free 43
EGF2_Intro pages.indd 43
14/07/2016 10:17
Warm up with these comforting soup and sandwich combinations
S Souper
44
s o b m a
easy Gluten-Free
EGF2_44-49_Soup and Sambo.indd 44
13/07/2016 09:54
souper sambos
Butternut squash soup with goat’s cheese and chorizo Serves 4
600g butternut squash, peeled and chopped into chunks 80g chorizo, chopped ½ large onion, chopped 2 garlic cloves, crushed Salt and black pepper 600ml gluten-free chicken stock 120g goat’s cheese, plus extra to serve 120ml milk To serve: Turkey bagels 1 Preheat the oven to 200˚C/180˚C fan/ gas mark 6. Place the butternut squash on a baking tray. 2 Roast the squash for 20-25 minutes or until fork tender. Place in a food processor and whizz until smooth. Drain any excess moisture. 3 Put the chorizo pieces in a large dry
Turkey bagels with cabbage-apple slaw
Serves 4 4 gluten-free sesame bagels, split 8 slices turkey breast 4 tbsp soft herbed goat’s cheese 4 handfuls of mixed leaves For the slaw: ¼ head of green cabbage, thinly sliced 100ml plain Greek yoghurt Fresh chives, snipped Salt and black pepper 1 crisp green apple (e.g. Granny Smith), grated
pan over a medium heat and cook for 5-6 minutes until the fat has rendered and the chorizo is crispy. Remove to a plate lined with kitchen paper and set aside. 4 Return the pan with the chorizo fat to a medium heat. Add the onion and cook for 4-5 minutes, stirring occasionally, until onion is soft and slightly browned. Add the garlic and some salt and pepper and cook for a further 30 seconds. 5 Add a splash of stock to the pan and scrape up any sticky bits from the bottom using a wooden spoon. Add the remaining stock and stir to combine. Bring the mixture to a simmer. 6 Stir in the butternut squash purée and
1 In a medium bowl, combine all of the
bring the mixture back up to a simmer.
slaw ingredients and set aside.
7 Remove from the heat and use a stick
2 Spread each bagel with some goat’s
blender to whizz until smooth.
cheese and add slices of turkey. Top each
8 Stir in the goat’s cheese until melted.
with a generous dollop of slaw and some
Add the milk and whizz again with the
mixed leaves.
stick blender until smooth and velvety.
3 Sandwich each bagel together and slice
9 Top each portion with some crumbled
in half. Serve the bagels with the butter-
goat’s cheese and some crispy chorizo.
nut squash soup.
Serve immediately with the turkey bagels.
Per Serving 418kcals, 6.8g fat (0.6g saturated), 65.2g carbs, 13.8g sugars, 24.4g protein, 5.1g fibre, 1.026g sodium
Per Serving 349kcals, 23g fat (13.2g saturated), 17.3g carbs, 5.7g sugars, 19.8g protein, 2.5g fibre, 0.928g sodium
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Roasted tomato and red pepper soup Serves 4
4 ripe tomatoes, chopped into wedges 3 garlic cloves ½ a large onion, chopped into wedges 1 red pepper, deseeded and sliced 1 red chilli, deseeded and halved 2 tbsp olive oil Salt and black pepper ½ tsp dried oregano 2 x 400g tins of whole plum tomatoes 240ml gluten-free vegetable stock 4 tbsp tomato purée 120ml fresh milk To serve: Fresh basil, chopped Mozzarella in carrozza
1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 2 Place the tomatoes, garlic, onion, pepper
and chilli on a rimmed baking tray. Drizzle with olive oil, season generously with salt and black pepper and sprinkle with the oregano. Toss to coat. Roast for 40-45 minutes, or until the veggies are tender and lightly browned. Remove from the oven and set aside. 3 In a large pot over a medium-high heat, place the roasted vegetables with all of their juices, along with the stock, tomato purée and the tinned tomatoes. Add another pinch of salt and pepper, stir and bring to a low boil. 4 Reduce the heat and simmer for 10 minutes. Use a food processor or stick blender to purée the soup until smooth. 5 Return to the pot and add the milk. Cook for 8-10 minutes longer over a medium-low heat. Garnish the soup with basil, if desired, and serve with Mozzarella in carrozza. Per Serving 147kcals, 5.5g fat (1.2g saturated), 22.4g carbs, 14.3g sugars, 5.6g protein, 5.9g fibre, 0.279g sodium
Mozzarella in carrozza Serves 4
8 slices white gluten-free bread, crusts removed 2 x 125g ball of Mozzarella, cut into thin slices 120ml whole milk 5 heaped tbsp gluten-free plain flour 1 large egg Salt and black pepper Olive oil, for cooking 1 Make sandwiches out of the bread and Mozzarella, leaving a 1cm margin around the edges. Press the edges of the bread together. 2 Place the milk in one bowl, the flour in a second and beat the egg in a third. Season the flour and egg with salt and black pepper. 3 Heat the oil in a large pan over a medium heat. 4 One at a time, dip the sandwiches in the milk, then the flour, then the beaten egg. 5 When the oil is hot, add the sandwiches and cook for 2-3 minutes on each side until golden brown and crisp on the outside. Drain on kitchen paper, then serve hot with the roasted tomato and red pepper soup. Per Serving 147kcals, 5.5g fat (1.2g saturated), 22.4g carbs, 14.3g sugars, 5.6g protein, 5.9g fibre, 0.279g sodium
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souper sambos
Chicken pesto panini Serves 4
Tuscan “beans and greens” soup Serves 8
1 Heat the olive oil in a large pot over a medium-high heat. Cook the onion, carrots, and celery for 5-6 minutes or until the onions are soft and translucent. Add the garlic and cook for 30 seconds longer.
2 tbsp extra-virgin olive oil 1 large onion, chopped 3 carrots, peeled and chopped 2 celery stalks, chopped 4 garlic cloves, crushed ½ head of Savoy cabbage 1 small bunch of kale 2 x 400g tins of tomatoes 2 x 400g tins of cannellini beans, rinsed and drained 3 sprigs fresh thyme 1 bay leaf ½ tsp dried chilli flakes Salt and black pepper 1.4l gluten-free chicken or vegetable stock To serve: Parmesan, grated
2 Add the cabbage and kale and stir for 4-5 minutes until wilted. 3 Stir in the tomatoes and beans, then add the thyme, bay leaf, dried chilli flakes and some salt and black pepper. 4 Pour the stock over everything in the pot and bring to a boil over a high heat. Reduce the heat to low, cover and simmer for 15-20 minutes. Season to taste. 5 Remove the bay leaves and sprigs of thyme. Ladle the soup into bowls, sprinkle with some grated Parmesan and serve with chicken pesto panini on the side.
Per Serving 264kcals, 4.6g fat (0.7g saturated), 44.1g carbs, 7.7g sugars, 14.9g protein, 16.2g fibre, 0.639g sodium
4 gluten-free crusty baguettes Olive oil 4 tbsp fresh basil pesto 4 handfuls of baby spinach leaves 16 sun-dried tomatoes in oil, drained and chopped 350g roast chicken, sliced 100g Gruyère, grated Salt and black pepper 1 Preheat a sandwich maker or countertop grill. 2 Slice the baguettes in half and pull out some of the bread from each half to create a slight depression. Brush the outsides of the bread lightly with oil. 3 Spread the insides of the baguettes with pesto. Top with spinach, sun-dried tomatoes, chicken and grated cheese. Season with salt and black pepper, then press the baguettes closed. 4 Place on the sandwich maker or countertop grill and cook for 4-5 minutes or until golden and the cheese has melted. Slice across the middle diagonally and serve with the soup. Per Serving 734kcals, 25.7g fat (8.4g saturated), 76.8g carbs, 3.5g sugars, 49.1g protein, 4.1g fibre, 1.046g sodium
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Chicken and avocado soup Serves 4-6 2 avocados, pitted and chopped 2 tbsp lemon or lime juice 2 tbsp olive oil 2 garlic cloves, crushed 1 onion, chopped 1 jalapeĂąo pepper, deseeded and finely chopped 750ml gluten-free chicken stock 400g chicken fillets, cut into strips 120ml cream Salt and black pepper To serve: Sour cream Coriander, chopped (optional) BLT ciabattas
medium heat. Add the garlic, onion and jalapeĂąo and cook for 4-5 minutes until softened but not browned. 3 Add 500ml of the stock and bring to a boil. Reduce the heat, add the chicken pieces and simmer for 8-10 minutes. Remove from heat and let cool slightly. 4 In the bowl of a food processor, combine the avocado and lemon/lime juice mixture, the remaining chicken stock and the
BLT ciabattas Serves 4
8 gluten-free rashers 4 gluten-free ciabatta breads, split Mayonnaise Wholegrain mustard 1 head of baby gem lettuce, broken into leaves 1 large ripe tomato, sliced Salt and black pepper
cream. Whizz until smooth.
1 Preheat the grill to a high heat and cook the
5 Add the avocado purĂŠe into the pan
rashers until crispy.
with the chicken and vegetable mixture
2 Meanwhile, lightly toast the ciabattas. Spread
and stir to combine.
them with some mayonnaise and a little
6 Season with salt and black pepper. Finish
wholegrain mustard.
with a dollop of sour cream and some
3 Place a layer of lettuce leaves on the bottom
chopped fresh coriander. Serve with the
half of each ciabatta. Place a layer of tomato
BLT ciabattas.
slices over this and season with a little salt and plenty of black pepper.
1 In a small bowl, combine the avocados and lemon/lime juice. Stir to coat the avocado in the juice, then set aside.
Per Serving 379kcals, 29.3g fat (8.8g saturated), 9.2g carbs, 1.7g sugars, 21.7g protein, 5g fibre, 0.501g sodium
4 Add two rashers to each ciabatta and sandwich closed with the top halves. Serve with the chicken and avocado soup.
2 In a large pan, heat the olive oil over a Per Serving 522kcals, 21.8g fat (25.8g saturated), 51.4g carbs, 6.4g sugars, 29g protein, 3.2g fibre, 0.882g sodium
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souper sambos
Roast beef, onion and horseradish baps Serves 4
2 tsp gluten-free creamed horseradish
Cream of caramelised onion soup Serves 4
30g butter 5 large onions, peeled and chopped 2
garlic cloves, chopped 240ml white wine 950ml gluten-free chicken stock 1 potato, peeled and chopped 1 tsp fresh thyme, chopped 1 tsp fresh rosemary, chopped 120ml cream Salt and black pepper To serve: Fresh thyme, chopped Roast beef, onion and horseradish baps 1 In a large saucepan, melt the butter over a medium-low heat and add the onions. 2 Cook the onions for 25-30 minutes, stirring
regularly until they soften and caramelise. Use a spoon to scoop out about one-fifth of the onions and set aside for the roast beef, onion and horseradish baps. 3 Add the garlic and 80ml of the wine. Stir with a wooden spoon until the wine is absorbed, scraping any sticky bits from the bottom of the pan. 4 Add the remaining wine a splash at a time, stirring and scraping until absorbed. 5 Add the stock, potato and fresh herbs. Bring to a simmer and cook for 7-8 minutes until the potato chunks are tender. 6 Remove from the heat and purĂŠe carefully using a stick blender. Return the soup to the heat, add the cream and season to taste. Stir to combine, garnish with thyme and serve with the roast beef, caramelised onion and horseradish baps. Per Serving 241kcals, 8.3g fat (4.9g saturated), 29.1g carbs, 10g sugars, 4.1g protein, 5.3g fibre, 0.870g sodium
8 tsp mayonnaise 4 large gluten-free baps, split Reserved caramelised onions, from soup 8 slices of roast beef 4 large slices of sharp Cheddar 4 small handfuls of rocket 1 Preheat the grill to a high heat. 2 In a small bowl, combine the horseradish with the mayonnaise and season well. 3 Spread the horseradish mayo on both sides of each bap. Divide the onions between the four top halves of the baps and spread evenly. 4 Line the bottom buns with rocket and top with the roast beef. Add a slice of Cheddar on top of each one and melt under the grill for 2-3 minutes. 5 Sandwich together with the top halves and serve with the cream of caramelised onion soup. 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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kitchen skills
soup e
r
chef Master the basics of soupmaking with our handy guide
TO BEGIN In a pan, heat butter and/or oil.
VEGGIE?
THE BASE
THE FLAVOURINGS
Add chopped onions, celery and carrot. Add leeks and/or garlic if desired. Season and cook over a medium-low heat until soft.
ADD HERBS AND SPICES:
For spicy soups, add cumin, coriander, chilli, cayenne pepper and/or ginger.
For wholesome hearty soups, add rosemary, thyme, oregano and/or bay leaves.
For fish soups, add saffron.
CHUNKY OR SMOOTH? CHUNKY SMOOTH Stir together.
50
YES
NO
Add main ingredient vegetables, chopped. Add gluten-free vegetable stock to cover.
Add chopped chorizo, pancetta or bacon, if desired, and cook gently. Add main ingredient meat, fish or vegetables, chopped. Add enough gluten-free chicken, beef or fish stock to cover.
THICK OR THIN?
THICK
THIN
Add tinned beans, lentils, gluten-free pasta, stale gluten-free bread, rice or spuds. Simmer to tender.
Simmer for five minutes.
Whizz with a stick blender or in a food processor.
easy Gluten-Free
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www.easyfood.ie
2016 07 Bosch Easy GF A451 Food Prep Advert.indd 1 EGF2_51_Bosch Ad.indd
Easy Food 51
14/07/2016 16:23 15:33 14/07/2016
T U E L G N-FREE
o d o g ness
Eat right, every day and night, with these simple glutenfree meals
All these recipes are safe for both coeliacs and those with a gluten intolerance. As always, be sure to thoroughly check all the labels of foods to be sure none of the ingredients have been cross-contaminated with any foods containing gluten.
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gluten-free goodness BBQ
Chocolate chip banana muffins Makes 8
3-4 ripe bananas, mashed 80ml olive oil 200g brown sugar 2 eggs 190g gluten-free flour blend 1 tsp gluten-free bicarbonate of soda 1 tsp gluten-free baking powder ¼ tsp salt ½ tsp xanthan gum 1 tsp cinnamon 150g gluten-free plain chocolate, chopped 1 Preheat the oven to 180˚C/160˚C fan/ gas mark 4. Line a 12-cup muffin tin with paper liners. 2 Whisk together the mashed bananas, oil, brown sugar and eggs until combined. 3 In a separate bowl, combine the flour, bicarbonate of soda, baking powder, salt, xanthan gum and cinnamon. 4 Add the dry ingredients into the banana mixture and stir until just blended. If the batter looks too thin and wet, add more gluten-free flour, one tablespoon at a time, until thickened. 5 Fold in the chocolate pieces until combined. Pour the batter into the prepared cups and bake for 18-20 minutes until a skewer inserted into the centre comes out clean. 6 Cool completely on a wire rack. This muffins will be a bit crumbly, so it’s important to let them cool completely before removing them from the cases. Per Serving 419kcals, 16.6g fat (5.8g saturated), 65.9g carbs, 40g sugars, 4.8g protein, 5g fibre, 0.36g sodium
Chicken Kiev
equal pieces and place them on pieces of
100g butter, at room temperatue A small handful of fresh chives, finely chopped A small handful of fresh parsley, finely chopped 4 garlic cloves, crushed 1 tsp lemon juice Salt and black pepper 4 chicken fillets 2 tbsp cornflour 3 eggs, beaten 6 slices of gluten-free bread, crusts removed, whizzed in a food processor into fine breadcrumbs
2 Place the chicken between two pieces of
Serves 4
To serve: Mixed leaves salad 1 Stir together the butter, chives, parsley,
parchment paper. Shape into small logs and freeze until firm. clingfilm and pound with a rolling pin until slightly flattened. Slice them down the middle horizontally to make a small pocket. Be careful not to slice all the way through. 3 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Place a log of frozen butter into the pocket of each chicken fillet. Secure the flap closed with a cocktail stick. 4 Dredge the chicken fillets lightly in the cornflour, then dip in the egg and coat in breadcrumbs, pressing them on to coat. 5 Place on a baking tray lined with tin foil and bake for 40 minutes until cooked through. Serve with a side salad. Per Serving 503kcals, 32.4g fat (16g saturated), 19g carbs, 0.9g sugars, 35.8g protein, 3.3g fibre, 0.41g sodium
garlic and lemon juice. Divide into four
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Did you know? Cross-contaminated grains and food products with only minimal amounts of gluten may not aggravate symptoms in the gluten intolerant, but should always be avoided by those with Coeliac disease.
Stuffed sweet potatoes
1 Preheat the oven to 200˚C/180˚C fan/
until wilted.
gas mark 6. Prick the potatoes with a fork
6 Stir in the lemon juice and season well
and place them on a baking tray. Bake for
with salt and pepper.
4 sweet potatoes 2 tbsp olive oil ½ onion, finely chopped 1 garlic clove, crushed 1 tsp fresh rosemary leaves, finely chopped ¼ tsp chilli flakes 1 x 400g tin of cannellini beans, drained 200g fresh spinach Juice of ½ a lemon Salt and black pepper
45 minutes until tender.
7 To serve, slice each sweet potato
2 About 15 minutes before the potatoes
lengthwise and push on the ends to open up
are done, heat the oil in a saucepan over
the middle. Spoon the beans and greens into
a medium heat. Cook the onion for five
the center to serve.
Serves 4
54
minutes until softened. 3 Stir in the garlic, rosemary and chilli flakes and cook for one minute. 4 Stir in the beans and cook for another
Per Serving 536kcals, 8.6g fat (1.3g saturated), 92.2g carbs, 3.5g sugars, 26.8g protein, 31.1g fibre, 0.07g sodium
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five minutes. 5 Add the spinach to the pan and cook
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Lemon polenta sponge
BBQ
Serves 8
250g unsalted butter, softened 450g caster sugar 2 tsp vanilla extract 5 eggs Zest of 4 lemons Juice of 1 lemon 225g polenta 1½ tsp gluten-free baking powder ¼ tsp salt 1 Preheat the oven to 160˚C/140˚C fan/gas mark 3 and butter a 30cm round cake tin. 2 Beat the butter, sugar and vanilla extract together until smooth and light. Beat in the eggs, one at a time, then fold in the lemon zest and lemon juice. 3 Fold in the polenta, baking powder and salt until well mixed. 4 Spoon the cake mixture into the prepared tin. Bake for 45-50 minutes until a skewer inserted into the centre comes out clean. Allow to cool fully before serving. Per Serving 590kcals, 28.4g fat (16.9g saturated), 79.9g carbs, 57g sugars, 5.9g protein, 0.8g fibre, 0.29g sodium
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Did you know? there is a difference between Coeliac disease and gluten intolerance? Coeliac disease is caused by an auto-immune reaction to gluten, while gluten intolerance or sensitivity is identified by gastrointestinal reactions to gluten.
Baked honey mustard chicken Serves 4
1 Preheat the oven to 180ËšC/160ËšC fan/gas mark 4 and season the chicken with salt and pepper. Place them into a baking dish lightly coated with cooking spray. 2 Whisk together the remaining ingredients,
4 chicken fillets Salt and black pepper 120g honey 120g gluten-free Dijon mustard 1 tsp dried thyme 1 tsp dried basil 1 tsp paprika 1 tsp dried parsley To serve: Steamed rice
56
then pour half of the mixture over the chicken, turning to coat. 3 Bake for 30 minutes. Turn chicken pieces over and brush with the remaining honey mustard mixture. Bake for another 10-15 minutes until cooked through. Serve warm with steamed rice. Per Serving 310kcals, 8.9g fat (2.2g saturated), 28.1g carbs, 25.1g sugars, 30.7g protein, 2.1g fibre, 0.52g sodium
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Top Tip Always cover glutenfree baked goods as they dry out very quickly.
BBQ
Maple apple breakfast sausage patties Serves 4-6
500g pork mince 1 apple, peeled, cored and grated Ÿ onion, finely chopped 2 tbsp maple syrup 1 tsp fennel seeds 1 tsp ground sage ½ tsp ground nutmeg Salt and black pepper To serve: Fresh fruit Scrambled eggs 1 Mix all of the ingredients in a large bowl until blended. Form into eight patties and refrigerate for 15 minutes. 2 Heat a frying pan over a medium-high heat and lightly coat with cooking spray. Cook the patties for 12-15 minutes, flipping once, until cooked through. 3 Drain on pieces of kitchen paper and serve with fresh fruit and scrambled eggs.
Per Serving 277kcals, 3.7g fat (0g saturated), 63.2g carbs, 8g sugars, 0.4g protein, 2.7g fibre, 0.002g sodium
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Sticky spiced lamb chops Serves 4
8 lamb chops 1½ tsp ground coriander 1½ tsp ground fennel 60g fat-free natural yoghurt 60g tomato purée 4 tsp ginger, grated 2 garlic cloves, crushed A few dashes of Tabasco 2 tsp brown sugar 1 tsp cider vinegar 4 tsp vegetable oil Salt and black pepper To serve: Baked potatoes 1 Place the lamb chops in a baking dish. Mix together the remaining ingredients and season with salt and pepper. 2 Pour the mixture over the lamb chops, turning to coat. Place in the fridge to marinate for at least 30 minutes. 3 Preheat the oven to 220˚C/200˚C fan/ gas mark 7 and bake the lamb chops for 10-12 minutes for medium-rare, or longer if desired. 4 Remove from the oven and allow to rest for five minutes before serving with baked potatoes. Per Serving 483kcals, 20.3g fat (6.3g saturated), 13.2g carbs, 7g sugars, 59.5g protein, 2.1g fibre, 0.29g sodium
Did you know? Gluten-free bread will not be the same consistency as “regular” bread. A common mistake when making gluten-free bread is trying to get it to the kneading consistency. Gluten-free bread dough should be about the consistency of thick cake mix.
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fun in the kitchen
30 quick
brekkies Everyday Serves 1
01 EGGY CUP Tear up one slice of ham and place inside an individual ramekin dish. Add one teaspoon of chopped parsley and one tablespoon of grated Cheddar. Crack in one egg and microwave for about one minute until the egg has set.
a medium-high heat and pour in some of the batter, swirling to coat the bottom. Cook for two minutes, then flip until both sides are light brown. Set aside and keep warm. Mix one teaspoon of brown sugar into 350g of vanillaflavoured Greek yoghurt. Fill the pancakes with the yoghurt and top with some warmed raspberry jam.
05 MICROWAVEABLE PORRIDGE
Core one apple and slice off the top and bottom. Slice the apple into quarters horizontally. Spread two of the slices with gluten-free peanut butter and top with chopped almonds. Top with the remaining apple slices.
Combine one small cored and chopped apple, 75g of pure gluten-free oats, a pinch of cinnamon and salt in a microwave-safe bowl. Add 240ml of water and cover with clingfilm. Microwave on high for eight minutes until the apples are soft and the liquid is absorbed. Stir in one tablespoon of honey, and top with the fruit, nuts and/or seeds of your preference.
03 RASHER ROLL
06 FRUIT AND YOGHURT SALAD
Cook two gluten-free rashers in a nonstick frying pan over a medium heat for 6-8 minutes, flipping once, until completely cooked through. Remove to a plate and set aside. Beat one egg with a spoonful of milk. Pour into the pan and stir with a wooden spoon for a few minutes until scrambled. Spread some tomato relish onto a halved mini gluten-free baguette and fill with the egg and rashers.
Toss one segmented orange with some pineapple chunks, pitted cherries, red and green grapes and chunks of apple. Add two tablespoons of orange juice and toss to combine. Stir ½ a teaspoon of vanilla extract into 100g of natural Greek yoghurt. Serve with the fruit salad.
02 APPLE NUTWICH
04 YOGHURT AND JAM PANCAKE ROLLS Whisk together two eggs with 125g of glutenfree flour. Whisk in 120ml each of milk and water. Stir in 30g of melted butter and a pinch of salt. Heat a nonstick frying pan over
07 SMOKED SALMON STACKER Whisk one egg with a bit of milk, half a teaspoon of gluten-free Dijon mustard and some salt and pepper in a mug. Microwave on medium-high for 1-2 minutes until cooked through. Toast a thick slice of gluten-free brown bread and add a slice of smoked salmon. Top with the eggs and serve immediately.
You only ne ed a few minutes to whip up a delicious breakfast any day of the week
08 BULLSEYE Heat a frying pan to a medium-high heat and butter both sides of one slice of glutenfree bread. Use an uncontaminated biscuit cutter or the rim of a glass to cut a large circle out of the bread. Place the bread, and cut-out circle, into the pan and crack an egg directly into the cut-out centre. Cook for two minutes until the white is almost set, then flip the toast and the circle and cook for another minute until the bread is toasted and the egg is set.
09 EGG AND HERBY SOLDIERS Bring a small saucepan of water to the boil. Add one egg and simmer for four minutes. Mix some butter with a teaspoon of chopped parsley or basil. Toast a slice or two of gluten-free bread and spread with the butter mixture. Cut into slices. Cut the top off the egg, sprinkle with salt and serve with the toasted bread slices for dipping.
10 SAUSAGE AND TOMATO SCRAMBLE Heat a small bit of oil in a frying pan over a medium-high heat. Slice two gluten-free sausages into small pieces and add to the pan. Cook for 8-10 minutes, turning to brown on all sides, until cooked through. Add one chopped plum tomato and cook for another two minutes until softened. Whisk two eggs with a bit of milk and pour into the pan. Stir with a wooden spoon to scramble the whole mixture. Season with black pepper and serve.
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On the go
crust and seal the two pieces with the edge of a fork. Slide into the toaster to cook.
Serves 1
18 CHEESY FRUIT KEBABS 11 CRUNCHY CHOCOLATE CHIP GRANOLA BARS Mix together 250g of pure gluten-free oats, one 400g tin of sweetened condensed milk, 30g of melted butter, 75g of desiccated coconut, 95g of sliced almonds, 175g of finely-chopped gluten-free dark chocolate and 60g of dried cranberries in a bowl. Press into a greased Swiss roll tin. Bake for 20-25 minutes at 180˚C/160˚C fan/gas mark 4 until the edges are browned. Leave to cool for five minutes before slicing into bars. Leave to cool completely before serving.
Thread skewers in alternating patterns with chunks of apples, grapes, halved strawberries and cubes of Cheddar. Sprinkle the apples with lemon juice if you need to store them in the refrigerator before eating.
fun in the kitchen
Top Tip Perfect for when you’re in a rush!
19 SUNRISE PANINI Spread a slice of gluten-free bread with gluten-free peanut butter and layer over thick slices of strawberries. Add a few flaked almonds. Top with another slice of bread and heat in a sandwich press or on a frying pan for five minutes (flipping once if using a frying pan) until both sides are crisp.
20 SWIRLY BERRY BAGEL Toast a gluten-free bagel and spread each side with cream cheese. Add a few teaspoonfuls of jam to one side and use a knife to draw the jam through the cream cheese in a swirl. Add some fresh raspberries and blueberries, then top with the other bagel half.
12 MEXICAN WRAP Beat one egg with a tablespoon of milk in a mug. Microwave on medium-high for 1-2 minutes until scrambled. Arrange down the centre of a gluten-free tortilla wrap and top with a bit of tomato salsa, some grated Cheddar and some sliced avocado. Wrap up and serve.
13 TOOTIE FRUITY SMOOTHIE Combine a handful of frozen strawberries, one banana, 100g of natural yoghurt, a tablespoon of flax seeds and 120ml of milk in a blender. Purée until smooth.
14 BREAKFAST PIZZA Toast a thick slice of gluten-free bread and spread with cream cheese. Tear up a slice each of salami and ham and arrange over the cream cheese. Add a few thin slices of tomato over the top and serve.
15 GOURMET YOGHURT POTS Open a single-serving pot of natural yoghurt and add one tablespoon of toasted flaked almonds, a few berries, a drizzle of honey and some banana slices. Stir to combine.
16 GREEK OMELETTE PITTA Heat a bit of oil in a frying pan over a medium heat. Lightly beat two eggs with a spoonful of milk and pour into the pan, stirring to scramble. When the eggs are about halfway set, add a handful of fresh spinach leaves. Remove from the heat and fold in one tablespoon of crumbled Feta. Spoon the mixture into a halved piece of gluten-free pitta bread to serve.
17 TOASTER PASTRIES Lightly butter both sides of two pieces of gluten-free wholemeal bread. Spread two tablespoons of jam over the butter on one piece, leaving a 1cm border around the edges. Top with the other slice of bread. Trim off the 60
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Weekend Serves 4
21 QUICHE MUFFINS Heat a frying pan over a medium-high heat and cook four chopped gluten-free bacon rashers for five minutes until cooked through. Add half a finely-chopped onion and cook for another five minutes until soft. Add a spoonful of the mixture to each cup of a greased muffin tin. Whisk together five eggs, 100g of grated Cheddar, 120ml of cream, 200ml of milk and a tablespoon of chopped chives. Pour into the cups and bake at 220˚C/200˚C fan/gas mark 7 for 20-25 minutes until puffed.
22 MAKE-AHEAD BREAKFAST BAKE Cut six slices of gluten-free bread into cubes. Toss with 200g of grated Cheddar, 100g of ham that has been torn into large pieces, half of a deseeded and finely chopped green pepper and half of a finely chopped onion. Coat a baking dish with cooking spray and press the mixture into the bottom. Whisk six eggs with 700ml of milk and pour over the base. Cover and freeze overnight, or bake right away at 190˚C/170˚C fan/gas mark 5 for 30-40 minutes until the eggs are set to your liking.
23 EASY STUFFED FRENCH TOAST Whisk together 120ml of milk, two eggs and one teaspoon of vanilla extract and set aside. Spread four slices of gluten-free bread with cream cheese and four slices with strawberry jam. Press them together to make four sandwiches. Heat some butter in a frying pan over a medium-high heat. Dunk the sandwiches in the milk mixture and cook on the pan for 6-8 minutes, flipping once, until browned. Serve with fresh strawberries.
eggs with 120ml of milk. Stir in 60g of gluten-free flour and a pinch of nutmeg and salt. Melt some butter in the hot pan so the bottom is completely covered. Pour in the batter and bake for 12 minutes until puffed. Serve with berries and a dusting of icing sugar.
26 EASY BRAN MUFFINS Whisk two eggs with 120g of brown sugar until smooth. Whisk in two mashed bananas, 240ml of buttermilk, 90g of gluten-free oat bran (e.g. Bob’s Red Mill), 60ml of vegetable oil and one teaspoon of vanilla extract. Whisk 120g of gluten-free wholemeal flour, 90g of gluten-free plain flour, 1½ teaspoons of gluten-free baking powder and half a teaspoon each of gluten-free bicarbonate of soda and cinnamon in a separate bowl. Stir in the wet ingredients until combined. Stir in 80g of raisins. Pour into a muffin tin lined with paper cases and bake at 200˚C/180˚C fan/gas mark 6 for 12-15 minutes.
27 POTATO AND COURGETTE FRITTATA Boil two cubed potatoes in a saucepan until tender. Heat some oil in a frying pan and cook three chopped gluten-free bacon rashers, 100g of sliced mushrooms and one chopped onion for eight minutes. Drain the potatoes, pat dry with kitchen paper and add to the pan. Cook for two minutes until crisp, then spread out the ingredients across the base of the pan. Whisk together four eggs and pour over the ingredients. Sprinkle over 50g of grated Cheddar and cook under the grill for 3-5 minutes until the eggs are set.
28 SCONE BREAKFAST SAMBOS Sift 400g of gluten-free self-raising flour, one tablespoon of caster sugar and one teaspoon
fun in the kitchen
of salt into a bowl. Crumble in 60g of cold, cubed butter. Add 360ml of cold milk, 60g of grated Cheddar and two tablespoons of chopped chives and mix until the dough comes together. Turn out onto a floured surface and shape into a disc. Cut out 12 scones from the dough and place on a baking tray. Bake at 220˚C/200˚C fan/gas mark 6 for 15-20 minutes until golden. Split the scones in half and layer with scrambled eggs and cooked, chopped gluten-free bacon rashers to serve.
29 MUSHROOM AND GOAT’S CHEESE OMELETTE Heat 15g of butter in a saucepan over a medium-high heat and cook 200g of sliced mushrooms for seven minutes until brown. Add one tablespoon of chopped onion and one teaspoon of chopped thyme. Stir until soft. Remove from the pan. Whisk four eggs with some salt and pepper and add to the pan, swirling so they coat the bottom. Cook for four minutes until the top is nearly set. Spoon the mushroom mixture down the centre and sprinkle over 120g of goat’s cheese. Fold over the omelette, slice in half and serve.
30 CHORIZO STACKER Heat a frying pan over a medium-high heat and cook 200g of sliced chorizo for a few minutes until the edges curl and become crisp. Toast and butter four thick slices of gluten-free bread and top with the chorizo. Mix together one peeled and chopped avocado with one tablespoon of chopped coriander, half a chopped tomato, the juice of half a lime and a generous pinch of salt and pepper. Add a dollop to each of the toasts and top each portion with a poached egg to serve.
24 STRAWBERRY RHUBARB BAKED PORRIDGE Combine 100g of hulled and quartered strawberries with 150g of sliced rhubarb in a bowl. Add four tablespoons of honey and a tablespoon of cornflour and toss to coat. Spread over the bottom of a baking dish. In a separate bowl, combine 150g of pure gluten-free oats, two tablespoons of flaked almonds, half a teaspoon each of gluten-free baking powder and cinnamon and a pinch of salt. In another bowl, whisk together three tablespoons of honey, 200ml of milk, one egg and one teaspoon of vanilla extract. Stir into the oats and pour over the fruit mixture. Bake at 190˚C/170˚C fan/gas mark 5 for 40 minutes.
25 DUTCH BABY Place an ovenproof frying pan in an oven heated to 240˚C/220˚C fan/gas mark 9. Beat two
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Decadent pistachio brownies with hot chocolate sauce Makes 16
Cover recipe
For the pistachio brownies: 225g gluten-free dark chocolate, minimum 70% cocoa solids, broken into pieces 225g butter 1 tsp vanilla extract 200g caster sugar 3 large eggs, beaten 150g ground almonds 100g pistachios, shelled and crushed For the hot chocolate sauce: 60g butter, cut into cubes 75g gluten-free dark chocolate, minimum 70% cocoa solids, broken into pieces 150g sugar 1 x 170g tin of evaporated milk 1 tsp pure vanilla extract 1 Preheat the oven to 170°C/150˚C fan/gas mark 3. 2 Place the chocolate and butter in a bowl set over a pan of simmering water on a low heat. Allow to melt gently together, stirring occasionally. 3 Remove from the heat. Stir in the vanilla and sugar and allow to cool for 4-5 minutes. 4 Add the eggs, ground almonds and almost all of the crushed pistachios, reserving a few for decoration. Beat until just combined. 5 Transfer into a 24cm square baking tin. Scatter the reserved pistachios over the top. 6 Bake for 25-30 minutes. The brownies are ready when the top is set but the centre still fells a little squidgy when gently pressed. Allow to cool, then slice into 16 squares. 7 When ready to serve, make the sauce. Place the butter and chocolate pieces in a heavy saucepan over a low heat. Cook, stirring gently with a whisk, until melted. Remove from the heat and whisk in the sugar and salt. 8 Whisk in the evaporated milk and return to a medium heat. Cook at a gentle simmer, whisking constantly, for about 12 minutes until the sauce is thick enough to coat the back of a spoon. 9 Remove from the heat and stir in the vanilla. Transfer to a jug to serve. Per Serving 427kcals, 29.3g fat (14.5g saturated), 37.9g carbs, 33.6g sugars, 6.7g protein, 2.4g fibre, 0.175g sodium
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Family matters
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FOOD ALLERGIES
66
FREEFROM
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PACKED LUNCH
78
FOOD PHOBIAS
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EASY JUNIORS easy Gluten-Free 63
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Did you know? Anaphylaxis is a more severe reaction that results in swelling, difficulty breathing and low blood pressure. This is a medical emergency and should be treated immediately.
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Chain
family matters
Reaction
We bust the myths and give you the low-down on children’s food allergies.
What is a food allergy?
A food allergy is when the immune system generates an adverse reaction to specific proteins found in food. Symptoms of a food allergy can range from moderate, such as tingling in the mouth and a skin rash, to life threatening, such as a severe swelling of the throat that makes it difficult to breathe.
How do I know if my child has a food allergy? It’s important to know the difference between a food aversion, intolerance and allergy. Food aversion: This has a psychological component and happens when a child feels ill if s/he is aware a certain food has been eaten. Food intolerance: This is a type of food sensitivity, when a certain food will make a child physically ill. Food allergy: A type of food sensitivity where a child feels physically ill because of an autoimmune reaction to a food.
The foods that most commonly cause an allergic reaction in children are: • MILK • WHEAT • EGGS • PEANUTS • SOYA
Common symptoms • TINGLING OR BURNING SENSATION IN LIPS AND MOUTH • SWELLING OF LIPS OR FACE • ITCHY, BLOTCHY SKIN RASH • WHEEZING • NAUSEA • ABDOMINAL PAINS • VOMITING • DIARRHOEA • STREAMING EYES OR NOSE
Diagnosis The only way to know if a child has a food allergy is to talk to your doctor who can refer your child for testing. Be prepared to have answers for the following: • The type of symptoms your child experiences. • How long it takes for symptoms to develop after eating the food that caused the reaction. • The type of food that caused the reaction, whether it was raw or cooked, and whether it was eaten at home or elsewhere. Do not eliminate food from your child’s diet without proper testing. A recent UK study found that only one in four children whose parents suspected they had a food allergy were actually allergic; removing a food group unnecessarily can have adverse affects on your child’s health and development.
Treatment If your child is diagnosed with a food allergy, you’ll need to be aware of each
ingredient in any meal to prevent a reaction, but also be prepared with an emergency care plan in case of exposure to the offending food.
Reading food labels Be aware of ‘may contain’ labels, such as ‘may contain traces of peanut’. Manufacturers sometimes put this label on their products to warn consumers that the food may have become contaminated with another food product during the manufacturing process. UNDER EUROPEAN UNION LAW, ANY PRE-PACKAGED FOOD OR DRINK THAT IS SOLD IN IRELAND MUST CLEARLY STATE ON THE LABEL IF IT CONTAINS ANY OF THE FOLLOWING INGREDIENTS:
Celery Cereals that contain gluten (including wheat, rye, barley and oats)
Crustaceans (including prawns, crabs and lobsters)
Eggs Fish Lupin (these are common garden plants and the seeds from some varieties are sometimes used to make flour) Milk Molluscs (including mussels and oysters) Mustard Tree nuts (such as almonds, hazelnuts, walnuts, brazil nuts, cashews, pecans, pistachios and macadamia nuts) Peanuts Sesame seeds Soybeans For more information, visit www.hse.ie.
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free-from We’ve cut out the main allergens from these childapproved recipes, so they’re safe to eat and fun to make
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Asian noodles Serves 4
Juice of 2 limes 2 tbsp red wine vinegar 150ml vegetable oil 1 red chilli, deseeded and chopped 4 large garlic cloves, crushed 2 tbsp fresh ginger, peeled and grated A small handful of fresh basil, chopped A small handful of fresh mint, chopped A handful of fresh coriander, chopped 2 tbsp honey 2 chicken fillets 400g rice noodles 1 cucumber, peeled, deseed and sliced 1 small red pepper, deseeded and chopped 2 large carrots, peeled and grated
Blueberry muffins Makes 12
120g gluten-free flour 60g quinoa flour ½ tsp xanthan gum 150g caster sugar 2 tsp gluten-free baking powder 1 tsp cinnamon
1 Preheat the oven to 180˚C/160˚C fan/gas mark 4 and line a standard 12-cup muffin tin with paper liners. 2 Mix together the ingredients for the egg replacement and set aside. 3 Whisk together the first seven ingredients
1 Combine the first 10 ingredients in a food processor and purée until smooth. 2 Add half to a sealable plastic bag with the chicken, mixing to coat. Refrigerate for at least one hour to allow the flavours to combine. 3 Heat a grill pan to a medium-high heat. Shake any excess marinade off the chicken and cook for 5-6 minutes per side until cooked through. 4 Meanwhile, cook the rice noodles according to the package instructions. Drain the noodles and rinse under cold water to cool. 5 Slice the chicken. In a large bowl, toss the noodles with the vegetables, sliced chicken and remaining marinade. Serve the Asian noodles either chilled or at room temperature. Per Serving 633kcals, 40.1g fat (8.2g saturated), 47.3g carbs, 13.4g sugars, 22.4g protein, 4.2g fibre, 0.105g sodium
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in a mixing bowl. 4 Whisk together the lemon zest, milk, oil and egg replacement. Stir this into the dry
¼ tsp salt
ingredients until combined.
1½ tsp lemon zest
5 Fold in the blueberries.
120ml soy milk (or another non-dairy milk
6 Divide the batter among the muffin cups
alternative)
and bake for 20-25 minutes until a skewer
120ml vegetable oil
inserted into the centre comes out clean.
100g blueberries
7 Leave to cool slightly in the tin, then transfer to a wire rack to cool completely.
For the egg replacement: 1 tbsp vegetable oil 2 tbsp water 1 tsp gluten-free bicarbonate of soda 68
Per Serving 205kcals, 11g fat (2.1g saturated), 26.1g carbs, 14.1g sugars, 1.6g protein, 1.8g fibre, 0.229g sodium
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Pepperoni pizza Serves 4-6
1 tbsp active dry yeast 160ml soy milk, warmed (or other non-dairy milk alternative) 1 tsp caster sugar 100g rice flour, plus extra for sprinkling 80g potato flour 2 tsp xanthan gum 1 tsp unflavoured gelatine powder ½ tsp onion powder ½ tsp salt 1 tsp olive oil 1 tsp cider vinegar 1 tbsp dried Italian seasoning 300g tomato passata Gluten-free pepperoni or salami, sliced into rounds For the “cheese” sauce: 160ml soy milk (or other non-dairy milk alternative) 60g nutritional yeast 1 tbsp olive oil 1 tbsp cornflour 1 tbsp lemon juice ½ tsp salt ½ tsp paprika ¼ tsp garlic powder ¼ tsp onion powder ½ tsp black pepper 1 Place all of the ingredients for the cheese sauce into a food processor and purée until smooth. Transfer to a saucepan and bring to a boil over a medium heat. Cook, whisking constantly, for 2-3 minutes until thick. Remove from the heat and set aside. 2 Preheat the oven to 220˚C/200˚C fan/gas mark 7 and line a large round baking tray with parchment paper. 3 Place the yeast, warm soy milk and sugar in a large mixing bowl and leave to prove for five minutes until frothy. 4 Using an electric mixer with a paddle attachment (or a wooden spoon), mix in the flours, xanthan gum, gelatin, onion powder, salt, oil, vinegar and one teaspoon of the Italian seasoning. Beat for 4-5 minutes; the mixture will be quite soft and sticky. 5 Transfer the dough onto the prepared baking tray. Sprinkle with extra rice flour as you press it into a large round. 6 Bake for 10 minutes. Mix the tomato passata with the remaining Italian seasoning, then
Oatmeal cookies
to avoid sticking. Be careful as the
220g pitted dates 60ml coconut oil 50g Demerara sugar 60ml water 120g apple sauce ¾ tsp gluten-free baking powder 2 tsp cinnamon 500g pure (gluten-free) oats 250g raisins
until a paste forms. Scrape down the
Makes 24
mixture gets very hot. 2 Purée the mixture in a food processor sides of the bowl with a spatula, then add the apple sauce and pulse to combine everything together. 3 Add the baking powder and cinnamon. Pulse to combine. 4 With the blade running, gradually add the oats and mix until incorporated. 5 Stir in the raisins. 6 Scoop tablespoon-sized amounts of the
spread onto the base. 7 Drizzle or spread over the “cheese” sauce
1 Preheat the oven to 200˚C/180˚C fan/
mixture onto the baking tray and flatten
and top with the pepperoni or salami.
gas mark 6 and line a baking tray with
slightly. Bake for eight minutes, or until
8 Bake for 20 minutes until the top has
parchment paper. Combine the dates, oil,
lightly golden.
browned. Slice into wedges and serve warm.
sugar and water in a saucepan and bring
Per Serving 251kcals, 7.2g fat (1.4g saturated), 38.3g carbs, 6g sugars, 10.5g protein, 4.3g fibre, 0.496g sodium
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to the boil. Cook for two minutes, then reduce the heat and simmer for eight minutes or until the dates are soft, stirring
Per Serving 162kcals, 2.4g fat (2g saturated), 17.9g carbs, 14.5g sugars, 2.9g protein, 3.1g fibre, 0.027g sodium
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Chicken goujons with garlic sauce Serves 4-6
50g rice flour 1 tsp garlic powder 1 tsp paprika Salt and black pepper 450g chicken fillets, sliced into strips 60ml vegetable oil
alternative) ½ tsp salt 1 tsp ground mustard 2 tsp garlic powder 2 tsp cider vinegar 2 tsp honey
over the oil.
150ml vegetable oil
With the blade running, slowly stream in the oil
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cooked through. 4 Meanwhile, combine all of the ingredients for the garlic sauce – except for the vegetable oil – in a food processor and combine until smooth. until incorporated.
1 Preheat the oven to 200˚C/180˚C fan/gas
5 Continue to purée until thick and creamy.
mark 6 and line a baking tray with parchment
Serve with the chicken goujons.
paper. Mix the flour with the garlic powder, paprika, salt and pepper in a bowl. Add the
For the garlic sauce: 120ml soy milk (or another non-dairy milk
3 Bake for 12-14 minutes until the chicken is
chicken and toss to coat lightly. 2 Arrange the chicken on the tray and drizzle
Per Serving 485kcals, 38.5g fat (7.9g saturated), 11.4g carbs, 3.2g sugars, 23.3g protein, 0.7g fibre, 0.297g sodium
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summer make it healthy dinners
Pumpkin seed butter Serves 4
120g pumpkin seeds ½ tsp salt 5 tbsp rapeseed oil, plus extra for drizzling 2 tbsp honey 1 Preheat the oven to 150˚C/130˚C fan/gas mark 2. Toss the pumpkin seeds with the salt and one tablespoon of oil until coated. Arrange in a single layer on a baking tray (or two) and roast in the oven for 30-35 minutes, stirring occasionally, until golden brown. 2 Pulse the seeds in the bowl of a food proces-
sor until finely ground. Leave them to rest for about five minutes. 3 With the blade running, slowly drizzle in the remaining oil until incorporated. 4 Add the honey and pulse again. 5 Check the consistency and continue to pulse if you want it smoother. Be careful not to overwork it though, as the oils can start to separate. Per Serving 395kcals, 34.8g fat (4.1g saturated), 14g carbs, 8.9g sugars, 7.4g protein, 1.2g fibre, 0.297g sodium
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Fluffy pancakes Serves 8
230g rice flour 80g potato or tapioca flour ½ tsp xanthan gum 1 tbsp sugar 4 tsp gluten-free baking powder 1 tsp salt 370ml water 60ml vegetable oil 120ml applesauce (or 1 mashed banana) For the egg replacement: 4½ tbsp water 4½ tbsp vegetable oil 1 tbsp gluten-free baking powder For the berry sauce: 250g blueberries and raspberries 3 tbsp caster sugar ½ tsp lemon juice
1 Whisk together the ingredients for the egg replacement and set aside. 2 Mix all the dry ingredients together, then stir in the wet ingredients, including the egg replacement. 3 Heat a non-stick frying pan over a medium-high heat and drizzle over a bit of oil. When hot, ladle in small portions and cook for 3-4 minutes. 4 Meanwhile, heat all of the ingredients for the berry sauce in a small saucepan over a medium-low heat, stirring frequently until the berries burst and the mixture is saucy. 5 When bubbles appear in the centre of the pancakes, flip them over and cook for another 1-2 minutes until golden brown. 6 Serve the pancakes with plenty of warm berry sauce drizzled over.
Favourite sliced pan Makes 1 loaf
1 x 7g sachet active dried yeast 1 tsp caster sugar 150ml warm water 180g millet flour 190g potato flour 2 tsp xanthan gum
Per Serving 320kcals, 15.2g fat (3g saturated), 44.1g carbs, 10.2g sugars, 2.7g protein, 2.9g fibre, 0.0.98g sodium
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1¼ tsp salt 3 tbsp olive oil 1 tbsp honey ½ tsp cider vinegar 1 tbsp egg replacement, whisked with 4 tbsp water (see Fluffy Pancakes recipe, left) 2 tbsp dairy-free spread, melted
2 Combine the flours, xanthan gum and salt in a large mixing bowl. 3 Using an electric whisk with a paddle attachment (or clean hands), mix in the oil, honey, vinegar, egg replacement and yeast. Mix and knead until smooth. 4 Lightly oil a standard 900g loaf tin and line with parchment paper. Use a spatula to scrape the dough into the tin, cover loosely with a clean tea towel and leave to prove in a warm spot for 45 minutes to one hour until the dough has doubled in size. 5 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Brush the top of the bread with the melted dairy-free spread and bake for 45 minutes until it sounds hollow when the bottom is tapped. 6 Store in an airtight container.
1 Combine the yeast and sugar in a small bowl and add the warm water until the mixture gets foamy. Leave it to sit for 5-10 minutes to prove.
Per Serving 202kcals, 7g fat (1.1g saturated), 32.4g carbs, 2.8g sugars, 3.7g protein, 2.8g fibre, 0.302g sodium
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family matters
lu
nc Cr hb eat o e yo x fi so u lle me w rs d an t e tin ha lic g t w iou m il s or l l e ea ve
ALTERNATIVE W
e're all guilty of falling into a bit of a lunchtime rut, particularly when it involves making our own or picking up something from a deli counter during the midday rush. However, having something delicious and nutritious for lunch gives you a whole host of benefits; not only will you feel physically better, it is a sure fire way to lift your mood and, if prepared at home, it’s a fantastic way to save a few cents. I've always liked making my own lunch, mainly due to the fact that finding truly healthy vegan and gluten-free alternatives when on the move can be virtually impossible. The classic lunch box filler has been, and always will be, the sandwich. However, the majority of options are laden with wheat and gluten, refined sugar, higher in calories than we might expect and likely to leave us feeling less than sprightly come afternoon, with a lot of people suffering from bloating and discomfort.
Bread
When it comes to picking gluten-free bread… • Look for whole wheat on the ingredient list, not the packaging! It should be number one on the list. • Nuts and seeds will help slow down your digestion leaving you fuller for longer, without the dreaded starch- and sugar-induced peaks and troughs. • Does it look brown? If it's truly whole wheat, Michelle Hunt blogs about healthy eating at
advice
then it shouldn't be white, despite what the manufacturers might profess. • Seek a minimum of 4g of fibre per 100g to truly keep hunger at bay.
Fillings
When it comes to fillings, I love thinking outside the box. The possibilities are endless, no matter what your dietary preferences or needs. What's key is ensuring they are flavour-filled, nutrient-dense and as far from processed as possible. Some of my favourite combinations include... • Mashed ripe avocado and strawberries, with a drizzle (or dollop) of white raw cashew butter. • TLT (tempeh/tofu, lettuce and tomato) – Marinate thin slices of tempeh or tofu in a mix of gluten-free tamari sauce (or Bragg's aminos), smoked paprika and cayenne pepper; sizzle on the grill or in a pan and layer up for a vegan-friendly spin on a classic. • Grilled corn from the cob mixed with white raw cashew butter, a little nutritional yeast for a cheesy hit if you fancy it, grilled apricots and smashed avocado. Trust me on this one! • Peanut butter, banana and jam. If you buy a good natural, peanut butter with no oil or sugar added, it can pack quite the nutritional punch, not to mention how delicious it is! • Spicy red pepper chunky hummus, grilled red peppers and spinach. Whizz up some canned chickpeas, salt, pepper, tahini and lemon juice with some roasted red pepper, paprika, cayenne and chipotle paste for smokiness with a kick.
Gluten-free alternatives
Gluten-free alternatives might be convenient, but you could be delving into two slices of refined sugar. My top five alternative gluten-free options include.... 1 Oat cakes – Gluten-free, rough oat cakes, spread with your favourite hummus, a little pesto, or peanut butter, jam and sliced banana if you’re a fan! 2 Chickpea socca – A higher protein flat bread, baked in the oven or charred under the grill. It’s a simple mix of water and gram flour that whips up in minutes. 3 Buckwheat or chickpea flour wraps – Flour, water and egg (or your alternative of choice), and you have a pan-cooked wrap, ready to fill up with interesting textures and flavours. 4 Nori – a sushi staple but these seaweed wraps can be used for lunch too. Dampen, lay flat, fill and roll. It doesn’t have to be precise or look pretty, and practise really does make perfect! 5 Rice paper wraps – A really handy option. Load them, fold and seal like a burrito. Simply store in the fridge until you’re ready to hit the road.
www.peachypalate.com
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Are you afraid OF THE
?
Push your boundaries this Halloween with these recipes for the foods that phobias are made from
ALLIUMPHOBIA is the fear of garlic. It’s not just vampires who’ll be hiding this Halloween!
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halloween cooking
Garlic and black pepper beef
MYCOPHOBIA
Serves 4
is an extreme aversion to mushrooms. 500g beef sirloin, thinly sliced 1 tsp sesame oil 1 tbsp black peppercorns, crushed 3 tbsp gluten-free oyster sauce, divided 8 garlic cloves, crushed, divided Salt 380g rice 5 spring onions, chopped, whites separated from greens 1 tbsp vegetable oil 1 head of broccoli, chopped into florets 1 head of cauliflower, chopped into
Face your fear of fungi with these easy, tasty flatbreads.
florets 1 Place the beef in a shallow dish with the sesame oil, black pepper, one tablespoon of the oyster sauce and half of the garlic. Season with salt, place in the fridge and marinade for at least two hours, overnight if possible. 2 Cook the rice according to the instructions on the packet. 3 In a small bowl, mix the remaining garlic with the white part of the spring onions and half of the vegetable oil, then set aside. 4 Add the rest of the vegetable oil to a large pan or wok and place over a medium-high heat. Add the marinated beef and cook for 6-8 minutes until browned. Remove the beef from the pan using a slotted spoon and set aside on a plate covered in tin foil. 5 Reduce the heat to medium and add the broccoli and cauliflower to the pan. Add enough water to just cover the vegetables, then cover and cook for about
Mushroom and leek flatbreads Serves 2
back into the pan along with the rest of the oyster sauce. Season to taste and stir
2 tbsp Parmesan, grated
drain. Wipe the pan clean with a ball of kitchen paper. 6 Return the beef to the pan and add the garlic and spring onion mixture. Cook for 30-60 seconds, mixing together with the beef. Add the broccoli and cauliflower
to combine so that everything is heated through. Garnish with the green parts of the spring onions and serve with rice. Per Serving 679kcals, 13.4g fat (4g saturated), 88.5g carbs, 3.3g sugars, 48.8g protein, 5.7g fibre, 0.215g sodium
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cook, stirring occasionally, for 3-4 minutes. Add the balsamic vinegar and cook, stirring regularly, for 20-25 minutes until the onion is caramelised.
3 tbsp extra-virgin olive oil, divided 1 small onion, chopped 2 tbsp balsamic vinegar 250g mushrooms, thinly sliced 1 leek, halved, rinsed, and finely chopped Salt and black pepper 2 gluten-free flatbreads, preferably flavoured with herbs or garlic 4 slices of Parma ham (optional), torn into strips
five minutes. Remove the vegetables and
onion, then reduce the heat to low and
To serve: 2 handfuls of rocket or baby spinach
2 Increase the heat to medium. Stir in the mushrooms and leek and season well. Cook for 3-4 minutes until they are just beginning to soften. Remove from the heat and set aside. 3 Preheat the grill to high. Brush the flatbreads with the remaining olive oil and sprinkle with a pinch of salt. Top with the mushroom and leek mixture, then shred over the Parma ham, if using. Sprinkle with Parmesan and grill until the cheese melts and the top is golden. Scatter each flatbread with a handful of rocket or baby
leaves
spinach and serve immediately.
1 In a large pan, heat two tablespoons of
Per Serving 573kcals, 33.6g fat (6.8g saturated), 45.4g carbs, 7.3g sugars, 26.1g protein, 6.6g fibre, 0.9g sodium
the oil over a medium heat. Add the
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Shakshuka Serves 4
2 tbsp olive oil, plus extra to serve 1 onion, chopped 5 garlic cloves, crushed 1 green chilli, deseeded and finely chopped 1 large green pepper, chopped 2 x 400g tins of chopped tomatoes 1 tsp paprika 1 tsp cumin Salt and black pepper 8 eggs To serve: Olive oil Gluten-free crusty bread
ARACHIBUTYROPHOBIA is the oddly specific fear of peanut butter sticking to the roof of the mouth! Feel the horror over this delicious cheesecake.
Peanut butter cheesecake
combine. Remove the mixture to the prepared
200g gluten-free chocolate Digestive biscuits
minutes, then remove and allow the base to
50g unsalted butter, melted
cool to room temperature. Place in the fridge to
Serves 8-10
For the filling: 250g mascarpone 250g crème fraîche 4 whole eggs, plus 3 egg yolks 200g golden caster sugar 125ml sour cream 250g crunchy peanut butter 1 Preheat the oven to 170˚C/150˚C fan/ gas mark 3. Grease and line a round 22cm springform tin. 2 In a food processor, whizz the biscuits into
tin and press down into the corners using the back of a spoon. Place in the oven for ten
1 Heat the oil in a large pan over a medium heat. Add the onion, garlic, chilli and green pepper and cook, stirring, for six minutes or until the onions are softened and golden. 2 Add the tomatoes and spices. Reduce the heat and cook for a further 25 minutes, stirring occasionally, until thickened. Season well with salt and black pepper. 3 Make eight small hollows in the tomato mixture and crack an egg into each one. Cover and cook on a low heat for a further eight minutes, or until the eggs are cooked to your liking (shakshuka is best with runny yolks). Drizzle with olive oil and serve with crusty bread for dipping. Per Serving 251kcals, 16.4g fat (3.8g saturated), 13.8g carbs, 7.8g sugars, 14.1g protein, 3.5g fibre, 0.136g sodium
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cool further. 3 Meanwhile, in a large bowl, beat the mascarpone, crème fraîche, eggs, egg yolks, sugar, sour cream and peanut butter together until well combined and smooth. 4 Spoon the mascarpone mixture over the biscuit base and bake for 50-55 minutes until set but still a little wobbly in texture. Place in the fridge for 2-3 hours to set completely before serving. Per Serving 522kcals, 35.1g fat (15.3g saturated), 40.2g carbs, 28.3g sugar, 14.5g protein, 2.1g fibre, 0.284g sodium
fine crumbs. Add the melted butter and stir to 80
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halloween cooking BBQ Shakshuka is a dish of eggs poached in a spicy tomato sauce, popular in Tunisia, Egypt, Libya, Algeria and Morocco
OVOPHOBIA is the fear of eggs in general, but when it comes to food it’s mainly runny eggs that send ovophobes running for the hills. Get spooked over this delicious shakshuka!
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easy juniors
shepherd’s This ghostly ive you pie will g s this goosebump ! Halloween
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Spooky shepherd’s pie Serves 6
Large knob of butter 1 onion, finely chopped 1 carrot, peeled and finely chopped 500g lean lamb mince 2 tbsp plain flour 500ml gluten-free beef stock 1 dried bay leaf 1 tbsp Worcestershire sauce 1 tbsp tomato purée A handful of frozen peas, plus extra to decorate Salt and black pepper 800g potatoes, peeled and chopped into chunks 40g butter 125ml milk Melted butter, for brushing 1 Heat the butter in a large pot over a mediumhigh heat. When the butter is melted, add the onion, carrot and cook, stirring, for five minutes. Add the minced lamb and break it up with a wooden spoon. Cook for five minutes or until the lamb turns brown. 2 Add the flour and stir for two minutes. Ask an adult to help you to carefully pour in the hot beef stock. Add the bay leaf, Worcestershire sauce, tomato purée and peas. Turn the heat up to high until everything begins to bubble and boil. Reduce the heat to low and cook for another 30 minutes, stirring occasionally, until the sauce thickens. Taste the sauce (be careful not to burn your tongue!) and season with salt and black pepper. 3 While the sauce is cooking, ask an adult to put the chunks of potato into a large pot of salted boiling water. Cook them for 15 minutes or until tender, then ask an adult to help you drain them as they are very heavy and hot. Return the potatoes to their pan and add the butter. Use a potato masher to mash them until they are smooth, then stir in the milk. Taste the mash and season with salt and pepper. 4 Preheat oven to 200°C/180˚C fan/gas mark 6. Ladle the lamb mixture into a large ovenproof baking dish. 5 Spoon the potato into a freezer bag. Hold the bag at the open end, then use a scissors to cut one of the corners from the bottom. Use this bag to squeeze potato out onto the lamb mixture in the shape of Halloween ghosts – they can be as big or small as you’d like. 6 Brush the ghosts with a little melted butter, then stick a few peas in as spooky green eyes! Put the pie in the oven and bake for 20 minutes or until the ghosts are golden brown. Per Serving 235kcals, 8.5g fat (5.9g saturated), 38.3g carbs, 26.8g sugars, 2.8g protein, 2.5g fibre, 0.029g sodium
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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
Ask Andrea
The Coeliac Society of Ireland expert answers your questions about eating and living a healthy gluten-free life.
Q
I’m not intolerant (as far as I know) but I’m thinking of giving up gluten to lose some weight. Would you recommend a gluten-free diet to help shift extra pounds?
A
Here at the Coeliac Society, we do not recommend a gluten-free diet unless you are diagnosed medically by a health professional. Research has shown that a gluten-free diet does not encourage weight loss; often the foods contain more fat and sugar in order to bind them and make them palatable.
Here are a few general tips for shifting a few extra pounds:
We want to hear from you! Do you have a question you want answered? Email Editor@EasyFood.ie and we’ll get our experts to answer it for you. The chosen answers will appear in the next issue!
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• Switch all of your refined carbohydrates to the complex kind. For example: have brown rice instead of white, brown pasta instead of white, brown bread, and a sweet potato instead of a normal one. When switching to complex carbohydrates, there are more nutrients contained within, and they will keep you fuller for longer. Great news for those looking to lose weight! • Reduce your overall carbohydrate intake such as bread, rice and potatoes and replace them with lots of colourful fruit and vegetables. Increasing your fruit and vegetable intake will not only improve your vitamin and mineral status, but it will also fill you up. A key thing with trying to shift a few pounds is to avoid getting too hungry: bad choices are made when hunger hits!
• Increase your water intake – often thirst can be mistaken for hunger. By having 8 large glasses or 1.5 litres of water per day, you ensure your body is hydrated and is flushing toxins out. If you struggle to drink this quantity of water, try adding some mint, lemon, cucumber or orange; it gives it a delicious twist, while also helping you to cut down on carbonated drinks (which can be calorieladen). A dehydrated body can also increase the storage of fat, so by flushing it out with lovely clean, fresh, water, this keeps it moving. • Finally, the most effective way of shifting that weight is by combining changes in diet with exercise. We all need to be doing more exercise for our overall health, especially for our ever-beating heart. If exercise is something new to you, it is important to start slowly but increase the activity every day. Start off with a 20-minute walk and the next day do 25 minutes. Increase the duration and the intensity until you are doing an hour’s exercise daily. Best of luck and I do hope the weight shifts with my top tips. Focus on your body’s health and well-being and make healthy changes for life.
Q
Can I use lotions and shampoos that contain gluten if I’m gluten-intolerant?
A
Lotions and shampoos – unless ingested – will not cause any
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problems if you are gluten-intolerant. If, for any reason, you get a reaction, it might be worth considering alternative products. Choose products that are labelled “no sulphates”. Further assistance can be sought from www.irishskinfoundation.ie. If you are struggling to find anything suitable, look at natural products. Simple products like coconut oil can work wonderfully as a moisturiser.
Q
What is leaky gut and how does it relate to coeliac disease?
A
The gut wall consists of finger-like structures called villi, which increase the area and the capacity of the gut to absorb essential nutrients. The walls of the villi are permeable with tiny gaps (called gap junctions), which allow nutrients to cross from the digestive system into the bloodstream. They also allow toxins to be removed from the bloodstream into the digestive system to be expelled as waste. Ideally, these gap junctions should be tight and close together. When these junctions become impaired and damaged, they widen. This is called leaky gut. The implication of leaky gut is that larger molecules can cross the gut wall.
These molecules should not normally be allowed pass through the digestive system into the bloodstream or vice-versa. If leaky gut is persistent over long periods of time, the body reacts with either allergies, brain fog, inflammation and/or autoimmune diseases, such as coeliac disease. The causes of leaky gut can be numerous and include poor diet, consuming foods that the body is intolerant to, stress and environmental pollutants. Look after your digestive system by reducing sugars (including alcohol), eating natural foods and increasing the good fats into your diet, which support the gut wall. Some examples of good fats to eat are nuts, seeds, avocados, butter, olive oil, coconut oil and oily fish.
Q
My 10-year-old son has been diagnosed as coeliac. This Halloween is the first year he’ll be going trick-or-treating since his diagnosis. How can I make sure he enjoys himself while avoiding gluten out and about?
A
This would challenge the most knowledgeable of advisors: children will always be children by pushing boundaries and by fitting in with their friends. As a mum and health expert
dealing with food intolerances, my advice would be to – firstly and most importantly – educate your children. Children – of any age – are like sponges and can understand a lot more then we give them credit for. Sit him down and explain what his disease is using pictures, Lego, the computer, or whatever is relevant in his world. Clearly explain the foods he is allowed to eat and the reasons why. The Kids’ area on our website will also be useful to help him understand that he is not on his own. When he goes out trick-or-treating, suggest that he holds onto all of his ‘swag’ until he gets home and that you will switch it to a coeliac-friendly bag. If he is going on to a friend’s house, you can either pack up some food for him or nicely chat to his friend’s guardian to explain the situation. When it comes to Halloween and looking for coeliac-friendly treats, do not forget to refer to the Food List to ensure you make the right choices for your son. We also have on the website the Yum and Run list, which would be useful. If you require wristbands or eating out cards, please just get in touch with us here at the Coeliac Society on info@coeliac.ie and we can support you with this.
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Q
My 12-year-old daughter is gluten-intolerant and is starting secondary school this year. She has a school trip coming up in the autumn. I was wondering if you had any advice on prepping her teachers so that they’re aware of her dietary needs?
A
Firstly, if your daughter is glutenintolerant we would recommend that you take her along to your local GP to see if she requires testing for coeliac disease. It’s important to note that she would need to take gluten for three months prior to any testing, the equivalent of four slices of gluten containing bread daily. To answer your question, the good news is that, at 12, she should hopefully understand the foods that she should eat and potentially how awful she feels if she takes gluten. We have on our website, www.coeliac-ireland.com, a letter which can be sent to her school to support you in explaining your daughter’s condition. In secondary schools (most instances) they have year heads, whom you should also approach and educate. In many cases, school dinners are not available. This works well for parents dealing with food allergies, as everyone takes in their own foods. If there is a canteen, then they should have the capacity to deal with food intolerances. You just need to check beforehand. It’s also important to reinforce the risk of cross contamination, which can be an issue within kitchens. Good luck.
www.coeliac-ireland.com and, of course, in this magazine. If you need a little help cooking, we are running (with the support of Nestlé) some fantastic cookery demonstrations in September and November, details of which are on our website at www.coeliac-ireland. com/events/. Feel free to come along!
Q
I’ve been on a gluten-free diet for some time now, but don’t feel much better. What should I do?
A
Here at the Coeliac Society, we say to our members that it could take a year before changes are felt: it really depends on how badly damaged your digestive system is and how quickly it repairs. If things are not improving after a year, there could be other areas that may require testing. At this point, we would therefore recommend going back to see your medical professional for further advice. I hope you start feeling better soon and if you need any support or advice call us on 01-8721471.
Q
A
Could my psoriasis be caused by a gluten-intolerance?
Psoriasis, or for that matter, any condition ending in ‘is’ is caused by inflammation. This inflammation can be brought on by many things, including genetics, food intolerances, stress, poor diet and environmental pollutants. With inflammatory conditions, in many instances, there is a ‘leaky gut’ (as explained above) so the health of the gut is vitally important. Initially, it might be worth keeping a food diary to see if there are any triggers, which cause the skin to flare up, and removing any foods which cause a problem in your view. Improve your diet in general and remove stressors where possible. Hopefully, taking these steps will see an improvement. If the psoriasis does not improve and if you believe that gluten could be the issue, we recommend you seek the advice of a health professional. Your GP can then refer you to an immunologist for a definitive diagnosis.
Q
When cooking gluten-free, do you recommend trying to replicate tastes and textures of foods with gluten or trying to create new tastes and textures altogether?
A
For savoury dishes, it is very easy to replicate gluten-free options with the use of gluten-free flours, breads, stock cubes and pasta. So, from personal experience, savoury dishes are pretty easy to make gluten-free. Desserts can be tricky, as glutenfree flours behave differently to those containing glutens, making it difficult to replicate the elasticity. When it comes to desserts, I would definitely recommend using a coeliac-specific recipe. There are some great ones on our website, at 88
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In the next issue… Celebrate Christmas and New Year with the winter edition of Easy Gluten-Free!
Inside… • Winter warmers • Christmas dinner covered • Gluten-free gifts • Top tipples for every event • New Year’s detox menu • More coeliac-friendly recipes • Recipes for kids
14
On Sale Nov 4th
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Love Gluten Free Events in SuperValu Join your local Coeliac Support group for a fun and interactive evening on gluten free living. Meet our local gluten free producers and understand food labelling with talks from food and health experts. With lots of promotions and sampling on the night, we look forward to welcoming you to the in-store events as part of SuperValu Health and Wellbeing month. For more information on these events log onto SuperValu.ie or Coeliac.ie.
Dooley’s SuperValu, Newscastlewest, Co. Limerick Monday, October 3rd
O’Toole’s SuperValu, Tuam, Co. Galway Tuesday, October 4th
Collin’s SuperValu, Carrigaline, Co. Cork Wednesday, October 5th
Buckley’s SuperValu, Mullingar, Co. Westmeath Thursday, October 6th Twomey’s SuperValu, Deansgrange, Co. Dublin Friday, October 7th
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FROM OUR PARTNERS
Having a coeliac to visit If having a friend, relative or young child with Coeliac disease seems a little daunting, just follow these easy tips from the Coeliac Society.
What if I give them something that might make them sick? Should I just serve fruit salad? These are questions you might ask yourself when having someone who is gluten-intolerant or coeliac over to visit. In case you didn’t know gluten can be found in lots of foods such as bread, biscuits, cakes, pasta, beer, pizza and in many manufactured foods which may contain hidden gluten such as breakfast cereals, soups, sauces, salad dressings, crisps, chocolate, sweets and ready meals.
HERE ARE SOME EASY SUGGESTIONS TO FOLLOW:
Naturally gluten free food like meat, fish, dairy and all fruits and vegetables are a great place to start.
The easiest option is to make a dish with no gluten containing ingredients and there are lots of option in this magazine.
If you are unsure that a product is not gluten-free it’s best to avoid. Reading the labels will list one of the 14 allergens present in the product; this is usually in bold.
If your guest is coming to stay for a while, talk to them about where you can buy staple gluten-free items such as bread, breakfast cereal and pasta. They may also offer to bring some food with them.
When preparing gluten-free foods wash your hands prior to cooking. Ensure all equipment, dishes and utensils are clean. Make sure you don’t stir or serve gluten-free food with a spoon that has come into contact with gluten without cleaning it first. If you are using a toaster, a great and helpful suggestion is to use a toaster bag. These are available in most supermarkets and come in packs of various sizes. Alternatively use the grill to toast bread.
If you are using a breadboard, ensure it is thoroughly cleaned down before cutting gluten-free bread. If you are using a colander, just make sure that it is thoroughly cleaned before draining gluten-free pasta. When cooking gluten-free fried food, it can only be cooked in clean frying oil. It is important that the oil has not been used previously used to cook breaded or battered non-gluten-free food. When a dish is cross-contaminated by gluten, for example adding a wafer to icecream, it will need to be prepared again. If you just remove the wafer this does not make the dish gluten-free. The best source of information is your guest themselves. If it’s a young child call the parent and ask for advice. Alternatively the Coeliac Society are here to help and support.
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3 Unexpected Things That Contain Gluten
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SOY SAUCE
LIQUORICE
SEASONINGS
A typical soy sauce is somewhere between 40 and 60% wheat. However, there are many gluten-free variations available so you don’t have to completely cut it out of your diet!
Unfortunately, both black and red liquorice are made with wheat flour. There are, however, plenty of gluten-free, fun and tasty treats out there to satisfy your sweet cravings.
Pure spices and herbs are fine. However, ready-mixed seasoning sachets are a sure culprit. They often contain gluten so that they thicken a sauce once they are mixed with liquid.
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Visit: www.freefromireland.com • Email: susan@freefromireland.com • Tel: 046 9773434 Don’t Delay Book Your Tickets Today at FreeFromIreland.com The Free From Ireland events on the 15th-16th October in Croke Park, Dublin & the 5th-6th November in City Hall, Cork are Ireland’s largest events dedicated to Wellbeing, Intolerances, Allergies and leading a Free From Lifestyle. They are family-oriented events of Information, Advice, Seminars and Cookery Demonstrations, as well as a showcase of the best Free From suppliers in the country, all offering their latest products for you to try. As organisers of the Free From Ireland events, we, through our own experiences, recognise
many of the issues you and your family face on a daily basis. We understand how difficult it can be to access credible information and advice that can make a real difference to your life. We understand there can be no half measures. With that in mind, we bring you Free From Ireland. Two dedicated events in Dublin and Cork where you and your family will find all the answers to your intolerance & allergy concerns, meet with other sufferers and engage in oneto-one sessions with industry experts to discuss you concerns and seek answers to any pressing
questions or symptoms. While once Free From products were only available in the dusty corners of health food shops, they have now become mainstream with 80% of all such products being sold today in supermarkets. Indeed, ‘Free From’ represents one of the fastest growing food sectors in the country. It is widely believed that there are two main reasons for this: 1. The number of people with allergies and intolerances in Ireland (as well as the level of awareness) is increasing and has in fact doubled in the last 20 years. It is now estimated that over 25% of the population, or in excess of 1,000,000 people suffer from some kind of allergy or intolerance. 2. Free From products have become a lifestyle choice for many. For more information on how to get your tickets and to view our Exhibitors/Speakers & Chefs please go to www.FreeFromIreland.com For information on exhibiting opportunities please contact Susan@FreeFromIreland.com or call 046 9773434.
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From
MARRAKECH ,
with love
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gluten-free travel
A culinary trip to Marrakech reveals some delicious gluten-free treats.
I
was floating on my back in a swimming pool looking up at the stars. The water was lukewarm and I could hear the muffled voices of my friends as they sat on the veranda of the hotel sipping gin and tonics and rosè. This was a perfect moment, and I tried to memorise every detail; the velvet black sky, the silhouettes of palm trees, the sound of laughter… Dinner led on to drinks, which in turn led to a midnight swim and a feeling of utter relaxation. This was not how I imagined a trip to Morocco would be, and it was amazing. I always thought that if I went to Morocco, I would want to go straight to the desert. To me, it always seemed to be the place for exploring. I never really saw it as somewhere for a quick sun holiday, but now that RyanAir offers affordable flights to the region; that has changed. A group of us were looking for an extended long weekend break; somewhere warm, where we could combine relaxing by the pool with some interesting sightseeing. With a three-hour flight direct from Dublin, as well as reasonable hotel prices, Marrakech seemed ideal. We landed in Menara Airport on Sunday evening. The line for passport control was long, and this was followed by a further wait while we changed our Euro for Dirham. (Morocco has a closed currency, so you will need to change your currency in the airport on arrival and before you leave.) Having pre-arranged travel, we were shuttled off to our hotel. If you can arrange transport to your hotel for an arranged price this is probably the easiest solution, but there was an abundance of taxis and a sign with suggested tariffs for journeys. It’s advisable to agree on
a price with your driver prior to the trip. On arrival at the Palais de L’O hotel we were greeted with sweet mint tea and fruit juices, before being shown to our rooms by the lovely and helpful staff. I was in a room separate from the main hotel, beyond the pool and through gardens filled with roses along a pathway lit by beautiful lanterns. The room was gorgeous: the crisp white linens on the bed were strewn with rose petals, scented candles flickered on a large dark wooden dresser and there was a beaten copper sink in the bathroom. €120 per night is not within everyone’s budget, but this was far more luxurious than a typical room for the same price in Dublin. Dinner was a buffet of tagines and couscous dishes. I had to stay away from the couscous, but the tagines were delicious and all gluten-free: there were two vegetarian tagines filled with potatoes, providing all the carbs I needed. To my absolute delight, the dessert buffet was filled with things I could try; little glasses of panna cotta and mousse, accompanied by almond macaroons in a variety of flavours and colours. I went to bed that night contented and well fed. The breakfast buffet included perfectly creamy scrambled eggs, fried potatoes and peppers, a cheese and charcuterie plate and fresh fruit. I had notified the hotel in advance that I was a coeliac, so the kitchen had arranged for gluten-free bread to be served at breakfast. The bread was quite dense, likely made with almond flour, and while I wouldn’t make a sandwich with it, it was lovely when smothered in butter and fig preserve. As a group of women, we had all been
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wondering how we should dress while in Morocco: we found that as long as skirts were knee-length and tops were sleeveless (rather than strappy), we were fine. I found the easiest thing was to carry a light wrap with me so I could cover my shoulders when necessary. I also had a light straw hat, giant sunglasses and factor-50 suncream with me at all times to protect my Irish skin from the Marrakech sun. We started the day with sightseeing in the Jardin Majorelle: stunning gardens created by the French painter Jacques Majorelle and later redesigned by Yves Saint Laurent. Then we went for lunch at Le Grande Café de la Poste in the Gueliz, or modern part of the city. This restaurant is a reminder of Morocco’s past as a French colony: it is a perfectly preserved relic of the forties and reminded me of Rick’s Bar from Casablanca. The décor is a mixture of dark wood, wicker and cool white marble. The menu is French, with everything from croque monsieurs to steak tartar. They don’t offer gluten-free bread as a side, but my salade niçoise, with its mound of rice hidden under the salad, was more than filling. Dinner that night was in Nomads. We took the trouble to book a table on the rooftop terrace and the view of the Medina was worth it. Having made enquiries when making the reservation, I was aware of what was gluten-free and had already decided on the courgette and Feta fritters, followed by lamb chops served with grilled vegetables and panna cotta for dessert. The dish of the night, however, was an almond, honey and argan oil ice cream that a friend ordered. Its flavour was so unusual, almost smoky, and I made a mental note to order it if I ever return. The food was tasty and the atmosphere wonderful, but the stairs down to the bathrooms were perilously steep, which is something to consider if you intend on wearing high heels. In fact, I would avoid high heels entirely if you can, as the walk to
the restaurant was through the market, which is paved with old and uneven cobblestones. The following night we went to the Kosy Bar for cocktails and to watch the sun set behind the Koutoubia Mosque before moving on to Le Foundouk for dinner. That meal began with the waiter bringing us a small jug of rose water so we could rinse our hands. I was unlucky with my starter here, as I had the salmon with mascarpone cream and curcuma, which was a bit bland. My lamb tagine served with rice more than made up for that: the meat was incredibly tender and the sauce was rich with prunes and almonds. Dessert was a parfait and some sweet mint tea. No trip to Marrakech would be complete without a trip to the souk. The market is a labyrinth of narrow winding alleys lined with stalls and small shops filled with stunning ceramics, silverware, fabrics, leather goods, jewellery, scented oils and resins. If you are worried about haggling, don’t be: the trick is to have fun with it. It’s all about the banter (or, as we would say here, the craic!). You will be offered a price. Respond by knocking off a third, and then a compromise will be reached somewhere in between both prices. If you want to take pictures in the market or anywhere in the city, you should remember to be respectful: no-one likes being treated as an object of curiosity and some people will respond angrily if you try to photograph them. Simply ask first and then respect the answer. If you ask for directions and someone offers to guide you, prepare to tip them and tip them well as they feel they are providing a service. After wandering through the endless alleyways of the souk in circles, you will be more than happy to pay. Marrakech is an amazing city and was surprisingly easy to negotiate for someone on a coeliac diet. Menus are often in English and much of the food is naturally gluten-free
as long as you avoid the bread, pastries and couscous. My four days there just left me wanting more: there is so much to see, taste and do… and I didn’t even make it to the desert!
Victoria Owens was diagnosed as coeliac in 2007 and blogs about gluten-free life at A Home Made By Committee.
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Top places to visit in Marrakech PALAIS DE L’Ô Douar Oulad Jellal Commune Oulad Hassoun Km12 Road to Fes Marrakech Morocco www.palaisdelo.com
NOMAD 1, Derb Aarjan. Rahba Lakdima www.nomadmarrakech.com
LE FOUNDOUK 55, Souk Hal Fes Kaat Bennahid www.foundouk.com
KOSY BAR Place des Ferblantiers Mellah www.kosybar.com
JARDIN MAJORELLE Rue Yves Saint Laurent Marrakech, Morocco www.jardinmajorelle.com
www.ahomemadebycommittee.com
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TOP PLACES TO EAT... Nothing warms the cockles on an autumnal evening like the smell of fresh fish & chips. If you don’t eat gluten, the smell might be all you’ll get to enjoy, as the batter and cooking oil is usually full of the stuff. Thankfully, there are plenty of places in Ireland that cater for those eating a gluten-free diet, so with a little organisation you can happily indulge in this time -honoured treat. Here’s a quick guide to getting your fix of gluten-free fish & chips around Ireland.
GALWAY
KILDARE DUBLIN Fish Shop started out in Blackrock Market and now have a fish & chip shop on Benburb Street as well as a seafood restaurant on Queen Street. They focus on fresh quality fish and their gluten-free batter is the best I’ve tasted. Another great option in multiple locations across Dublin city is Beshoffs, who offer a full gluten-free menu on a daily basis. Green 19 on Camden Street offers a GF beer-battered fish & chips as part of their evening menu. Just outside of the City Centre, Borza on Whitehall Road in Terenure offer a full gluten-free range. www.fish-shop.ie www.beshoffbros.com www.green19.ie Borza - (01) 269 3975
The Bay Tree in Athy has a full coeliacfriendly menu including fish & chips. Indeed, its gluten-free menu is very impressive overall. www.thebaytree.ie
MAYO
only includes the traditional fish & chips but also other chipper classics like taco fries and garlic cheese chips – what more could you ask for? www.jackjordans.ie
The Market Kitchen in Ballina caters for gluten-free and has a fantastic fish and chips on their menu. www.marketkitchen.ie
WATERFORD Waterford is home to the famous
Doolys
chipper which has locations in Tramore and Waterford City. Doolys recently started
KERRY
offering gluten-free fish & chips and,
Allegro in Killarney is where I had my first ever gluten-free fish & chips, and I will love them forever for it. They are also the brains behind Marcos frozen gluten-free pizza. (064) 663 2876
Donna Breen is a coeliac. She blogs about food at Gluten Free Cailin.
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Jack Jordans is an institution in Galway and offer a full gluten-free menu which not
while it might take a few extra minutes to prepare, it’s completely worth it. Their garlic mayo deserves a special shout out. It’s delicious! www.doolys.ie
www.glutenfreecailin.com
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