HIP E C AM AT RE 4 OL C .4 OC ICE , P CH OKIE ICHES CO NDW SA
Your guide to a delicious life without gluten Something Sweet
Fruity treats Meringue magic
Expert advice TOP tips
ROI 35.95 UK £5.45 SUMMER 2018
er mm es Su ecip r EGF9_01_Cover.indd 1
Best burgers | Meat-free BBQ | Grown-ups’ picnic | Summer cocktails 30/04/2018 10:09
JUST FREE
Gluten-Free Black & White Mini Puddings 260g | 1Kg = 4.58
JUST FREE
Irish Gluten-Free Pork Sausages 227g | 1Kg = 3.92 Sean Loughnanes of Galway
89c
1.
â‚Ź 19
See our full range of gluten-free products in-store now More for you Check out www.lidl.ie These products are planned carefully to ensure full availability. Despite this however, they may sell out quicker than expected. Prices correct at time of print. See in-store for latest offers. Photography shows serving suggestions & are demonstrative only. All offers apply to the Republic of Ireland only.
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WELCOME
Hello!
SUMMER 2018
IP CH M ATE CREA 44 P. OCOL CH IE ICE ES, COOK WICH SAND
EDITOR Jocelyn Doyle jdoyle@zahramediagroup.com t: +353 (0)1 255 7566
Your guide to a delici ous life without gluten Something Sweet
Fruity treats Meringue magic Expert advice TOP tips
ROI 35.95 UK £5.45 SUMMER 2018
mers Surmecipe
CONTRIBUTORS Caroline Gray, Sonya Shells, Jennifer Morrow, Kevina Cardiff, Sarah Keogh, Thomas Breathnach and Richelle Flanagan.
Best burgers |
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.indd 1
Meat-free BBQ
| Grown-ups’ picnic
| Summer cockta
ils 30/04/2018
DESIGN Art Director Yume Sato PHOTOGRAPHY & FOOD STYLING Charisse van Kan, Agnieszka Wypych, Pauline Smyth and Shannon Peare. Some images from Shutterstock. ADVERTISING Sales Manager Sarah Currey scurrey@zahramediagroup.com t: +353 (0) 87 285 7141 ADMINISTRATION Production Consultant Val Citron valeriecitron@gmail.com Circulation Manager John Dempsey jdempsey@zahramediagroup.com Accounts accounts@zahramediagroup.com Syndication Enquiries syndication@zahramediagroup.com BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com
10:09
Welcome to the Summer edition of Easy Gluten-Free! Weather-wise, we’ve had a rough time of it this “spring,” and I’m sure that you, too, are more than ready to root out your summer clothes and get out into some proper sunshine. Coeliac Awareness Week kicks off on May 14th, providing the perfect start to your gluten-free summer; keep your eyes peeled for the informational events happening throughout the week. The best thing about this time of year is the simple novelty of being able to sit outside in Ireland without impending hypothermia, and we’re all prone to leaping into a pair of shorts at the first glimpse of warmer temperatures. This issue of Easy Gluten-Free is here to help you seize those precious moments and make them even more special with some seriously good food, including delicious burgers (p.40), some fab veggie options for the barbecue (p.32) and a few fantastic one-pan meals so you don’t waste the evening rays doing the washing-up (p.35). For a real treat, prepare some or all of our adults-only picnic options, from p.46, and head for the woods, the beach or even just the back garden. Make sure you pack the ingredients for one or two of our Prosecco-based cocktails, too — you’ll find them from p.54. When the weather isn’t as cooperative, don’t worry — we’ve got plenty of tasty summer meals for the great indoors, too! Jazz up a frittata for a cheap and cheerful dinner, p.66; enjoy some lighter meal ideas, p.24; or introduce new favourites to your family dinner table, p.76. When it’s time for something sweet, try our meringue desserts, p.56, or give the kids a healthier option with our fruity treats, p.83. Wishing you a summer filled with beautiful meals, drinks and sunshine (*raises glass of sparkling rosé sangria, p.55),
Chief Executive John Mullins jmullins@zahramediagroup.com Director Annette Burns-Young
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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 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.
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easy Gluten-Free 3 EGF9_03_Editors letter.indd 3
02/05/2018 09:52
contents meringue magic
Delicious summer desserts using light, airy meringue
35
ditch the dishes
Forget the washing up and spend more time outdoors!
Fancy frittatas
Delicious ways to make frittatas a little bit fancy
Grown-ups’ picnic Spend a lazy day in the sun with these tasty grown-up picnic options
54
4
56 66 46
Cheers, darling Treat yourself to a summery Prosecco cocktail
easy Gluten-Free
EGF9_04-05_Contents page.indd 4
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Regulars
9 Food bites Gluten-free products, cookbooks and breaking food news
14 Competitions Exciting things for you to win!
16 Coeliac Society bites News from the Coeliac Society of Ireland
Seasonal cooking
20 Cool as a cucumber Add some crunch to your cooking with refreshing cucumber
24 Go-to goodness These simple summertime meals are low in sugar and high in nutrients
32 Meat-free barbie ...because summer barbecues aren’t just for the carnivores
35 Ditch the dishes Spend less time washing up and more time in the sunshine with these onepan meals
40 The big bite Make your best-ever burgers with these flavoursome recipes
46 Grown-ups’ picnic
free, but why not add some variety with these alternatives?
Family matters 66 Fancy frittatas
Jazz up the humble frittata with these tasty fillings
72 15 ways with GF carbs New ways with quinoa, rice and gluten-free pasta
75 Don’t cut the carbs We explain why gluten-free carbs are still important in your diet
Delicious family-friendly options for your summer dinner table
83 Feeling fruity When your kids want a sweet treat, turn to seasonal fruit
87 Easy juniors This tasty hummus is perfect for lunches or snacks
Living
90 On the road again on your summer staycation
92 Ask the experts Our resident nutritionist answers
no kids allowed!
your most pressing questions
Add a little luxury to your summer with these Prosecco-inspired cocktails
56 Meringue magic Sweet, chewy, crisp and airy, meringues are the perfect gluten-free summertime treat
83 FRUITY TREATS
76 Everyday eats
Treat yourself to this posh picnic —
54 Cheers, darling
BEST BURGERS
Potato chips are naturally gluten-
Advice for safe gluten-free eating
Fun in the kitchen
40
60 Chips off a new block
96 Kitchen essentials Tips and tricks to help you become an expert in your kitchen
NOTE TO COELIAC READERS: While every care is taken to ensure all ingredients included are gluten-free, it is a possibility that cross contamination may occur during production in certain environments. If you have been diagnosed with coeliac disease, it’s always important to check the most recent Coeliac Society Food List for suitable brands of any prepared foods even if they are naturally gluten-free, including dried herbs and spices, nuts (whole, flaked or ground), seeds, flours, sauces, condiments, processed meats, baked goods and ready meals.
Per Serving 312kcals, 7.1g fat (3.9g saturated), 57g carbs, 37.9g sugars, 5.9g protein, 0.7g fibre, 0.07g sodium
x 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
v
v
LF DF GF
Avocado fries with sriracha dipping sauce
61
•
•
•
•
Parmesan courgette fries with lemon aioli
62
•
•
•
•
Herby skinny carrot chips
62
•
•
•
•
Garlic chickpea chips
63
•
•
•
Low-carb Cajun dirty “rice” with chorizo and prawns
25
•
•
•
•
•
Chilli beef with avocado salad and Thai chimichurri
29
•
•
•
•
•
Caramelised onion, mushroom and goat’s cheese frittata
70
•
•
•
•
35
•
•
Pork chops with balsamic and blue cheese
Veggie fried rice
72
•
41
•
•
Stuffed blue cheese beef burgers with caramelised onions
•
•
Pea, mint and Feta risotto
72
•
•
•
Apple and leek pork burgers
41
•
•
Luxurious buttered Parmesan rice
72
•
•
•
Steak and potato salad
47
•
•
•
•
Vegan green pasta salad
73
•
•
•
Tapas frittata
67
•
•
•
•
Pasta in blue cheese and walnut sauce
73
•
Bacon and poached egg pasta
73
•
•
•
•
Quinoa and cauliflower salad
74
•
•
•
Pasta with slow-cooked pork ragù
73
•
•
•
•
Grilled Halloumi with a BLT salad
77
•
•
•
Taco-stuffed peppers
74
•
•
•
•
Marinated steak fajitas
78
•
•
•
•
•
Spaghetti carbonara
97
•
•
•
•
• •
•
•
•
• •
•
•
• •
•
Portobello mushroom burgers with fried eggs
82
•
•
•
Fruity breakfast ice pops
83
•
•
Fruity tacos
84
•
Strawberry fruit leather
85
•
•
•
•
•
•
• •
•
•
•
• •
•
• • •
•
•
•
x
•
• •
•
•
•
•
•
• •
•
•
•
• •
FISH AND SEAFOOD
BAKED GOODS
Glazed mackerel with pickled cucumbers and potato salad
•
COVER RECIPE: Choc chip cookie ice cream sandwiches
44
•
•
•
•
•
•
Peach, almond and olive oil cake
52
•
•
•
•
•
S’mores brownies
58
•
•
•
•
Lemon and blueberry quinoa breakfast bars
74
•
•
•
•
Chocolate orange cookies
81
•
•
•
•
Melon and cucumber ice pops
22
•
•
•
•
Barbecued plums with lemon Mascarpone
25
•
•
•
Summer stunner pavlova
57
•
•
•
Eton mess crêpes with raspberry sauce
57
•
•
•
•
Salted caramel cocoa meringues
58
•
•
•
•
Lemon curd and raspberry meringue pots
81
•
•
•
Hummus
88
•
•
•
•
BBQ sauce
97
•
•
•
•
Salted caramel sauce
97
•
•
•
Homemade mayonnaise
97
•
•
•
•
•
Homemade custard
97
•
•
•
•
•
Prosecco with strawberries and elderflower
51
•
•
•
•
•
French 75
54
•
•
•
•
•
Strawberry thyme fizz
54
•
•
•
•
•
Classic bellinis
55
•
•
•
•
•
Sparkling rosé sangria
55
•
•
•
•
•
Salmon BLT salad with lemon caper vinaigrette
22 26
•
•
•
One-pan spaghetti puttanesca
36
•
Garlic butter prawns and quinoa
39
•
•
• •
•
•
•
Salmon rillettes with French bread
48
•
•
•
•
Smoked salmon, kale and cottage cheese frittata
67
•
•
•
•
•
•
Asian prawn and spring onion frittata
68
•
•
•
•
•
Spicy prawn pasta with creamy tomato sauce
73
•
Sweet chilli salmon quinoa bowls
74
•
•
•
•
POULTRY Creamy spring onion chicken with cauliflower thyme mash
26
•
•
Chicken and chorizo paella
39
•
•
•
•
Cold peanut noodles
50
•
•
•
•
Roast chicken, pea and Brie frittata
68
•
One-pan Moroccan chicken and rice
72
Greek lemon, chicken and rice soup
•
•
•
•
•
•
•
•
•
•
•
72
•
•
•
•
•
Jalapeño popper chicken
74
•
•
•
•
Chicken Florentine
77
•
•
•
•
Sticky chicken drumsticks
78
•
•
•
•
•
•
•
• •
•
•
•
•
•
•
• • • • •
SAUCES •
•
•
•
•
•
• •
DRINKS
VEGETARIAN Asian smashed cucumbers
21
•
•
•
•
•
Blueberry pancakes
29
•
•
•
•
•
•
Aubergine pizzas
30
•
•
•
•
•
•
Crustless three-cheese mushroom and spinach quiche
30
•
•
•
•
•
Garlic Parmesan courgettes
33
•
•
•
•
•
Grilled aubergine bruschettas with fresh tomato and basil Halloumi and pesto burgers
33
•
•
•
34
•
•
•
•
•
Summer ratatouille
36
Mushroom and black bean burgers
42
Mushroom Scotch eggs
47
• • •
• • •
• • •
•
• • •
Griddled courgette salad
48
•
•
•
•
•
Polenta chips with rosemary
61
•
•
•
6
•
DESSERTS •
• •
•
•
• •
•
•
•
•
•
•
• •
•
easy Gluten-Free
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FAMILY MATTERS | baking for Santa
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What’s inside
A sneak peek at what you’ll find in this issue
SEASONAL COOKING Cool, refreshing cucumber
19
FUN IN THE KITCHEN
45 Grown-ups-only picnic
FAMILY MATTERS New, tasty family dinners
65
89 LIVING Expert advice for a
gluten-free lifestyle
8
easy Gluten-Free
EGF9_08_Whats inside.indd 8
27/04/2018 16:53
food bites SLÁINTE
Drink something a little bit different this summer with naturally gluten-free Kinsale Mead. Available in two varieties, Atlantic Dry Mead and Wild Red Mead, there’s something for every time of the year. We love the Kinsale Dry Mead nicely chilled and served simply in a wine glass, or over ice with tonic water and a slice of orange, while we have big plans to make an Irish sangria using the Wild Red. For more information on the mead and to book tours of the meadery, see www.kinsalemeadco.ie. RRP €22 per 70cl bottle.
BUZZIN’ ABOUT BUMBLEZEST Born out of a Battersea kitchen and using natural ingredients, BumbleZest’s carefully crafted drinks are designed to help deal with the rigors of modern life. The drinks are the perfect way to start your day off right, and can be taken as a health shot on the go. BumbleZest came about when owner Dan Watson found he was struggling to keep a balanced lifestyle with a high-pressured job and living in a city with lots of distractions. Dan began drinking lemon water with a drop of honey, and mixing it with herbs he grew in his garden. After feeling the benefits, he made it
his mission to develop and share his recipes for everyone to enjoy. Stripping out nearly all water and hidden sugars means they were able to concentrate on generous doses of healthy, functional ingredients. To keep the sugar and calories down to an absolute minimum, BumbleZest add just a single drop of honey or maple syrup to the drinks, to sweeten them up.
Gluten, dairy, lactose and nut free No artificial ingredients, preservatives, additives, GMOs or colours Protein, vegetarian and vegan options available 100% plastic-free glass packaging, with glass bottle and aluminium cap, all carbon neutral www.bumblezest.co.uk
PUTTING THE NUT BACK INTO NUTRITION! New, all-natural Pip & Nut is shaking up the world of nut butters in Ireland this spring. Shoppers will be able to choose from a range of three spreads, available nationwide in SuperValu: peanut butter, almond butter and coconut almond butter, designed to be enjoyed at any time of the day and not just for breakfast! The nutritious nut butters are made from just-roasted nuts and a sprinkling of sea salt, with no refined sugar, additives or palm oil, for deliciously wholesome nutty goodness that is naturally gluten-free, high in protein and packed full of vitamin E and magnesium. Quality ingredients are key for founder Pippa Murray; a keen marathon runner, Pip was on the hunt for a tasty protein hit to support her demanding exercise regime, but found her local shops lacking in a wholesome nut butter with simple ingredients. She took to the kitchen, and Pip & Nut was born! Pip & Nut’s mouth-watering range in Ireland consists of: Peanut butter: a naturally nutritious smooth nut butter made from justroasted peanuts and a sprinkling of sea salt. • Pip & Nut Smooth Peanut Butter 225g, €3.49 • Pip & Nut Crunchy Maple Peanut Butter, 225g, €3.49 Almond butter: the finest Californian almonds blended to a silky texture, enhanced with a dash of sea salt. • Pip & Nut Almond Butter, 225g, €5.49 • Pip & Nut Coconut Almond Butter, 225g, €5.49 For more information and creative recipes, visit www.pipandnut.com.
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01/05/2018 11:16
NOTHING TO HIDE
You can still enjoy that “full-on” sausage flavour with the Hodgins award-winning gluten-free range of sausages and both black and white puddings. The gluten-free range uses only Irish pork from Irish farmers and has the Bord Bia mark of approval, so you know the sausages and puddings are zinging with flavour and that all the ingredients are of the highest quality. Hodgins work closely with the Irish Coeliac Society and love hearing from you, their customers, about the way in which you use the gluten-free range as part of your everyday meals, saying, “We know that you use these as ingredients to add a bit of ‘oomph’ to mid-week salads and dishes, which inspires us to keep coming up with new ideas for our coeliac community.” The Hodgins award-winning gluten-free white and black puddings are specially formulated for those on a gluten-free diet and use the highest quality Irish ingredients, making each one a perfect star ingredient to have in your fridge to add that extra zing to a casserole, pasta dish or starter.
BUNS ON THE BARBIE Brighten up your summer barbecues with these mouthwatering burgers, crammed with all the flavours of the Mediterranean — perfect served in a Juvela Gluten-Free Roll. 500g lean minced lamb or pork 50g sundried tomatoes, drained and finely chopped 2 garlic cloves, peeled and crushed 2 tbsp Parmesan, grated 25g pine nuts, roughly chopped 2 tbsp fresh basil, finely chopped 2 tbsp fresh parsley, finely chopped Salt and black pepper
Juvela Gluten-Free Bread Rolls, White or Fibre, to serve 1 In a large bowl, combine all ingredients together thoroughly and shape into four or six equally-sized rounds. 2 Grill or barbecue the burgers over a medium heat for about 10 minutes each side until cooked through. 3 Serve on a Juvela Gluten-Free White or Fibre Roll. For more barbecue recipes such as Sticky Garlic Chicken Burgers or Healthy Turkey Burgers, go to www.juvela.ie.
BE AWARE! The annual Coeliac Awareness Week, organised by the Coeliac Society of Ireland will take place this year from 14-20th May. This year, the week will look at the familial aspect of coeliac disease, looking at the increased incidence when a first blood relative has been diagnosed, and the role of family in supporting those living with the disease. Throughout the week, the Coeliac Society of Ireland will be sharing recipes and tips on cooking for people with coeliac disease, and organising parties such as Communions for children with coeliac disease. Coeliac disease affects an estimated one in every 100 people in Ireland. However, for those with a first-degree relative with coeliac disease, there’s a one-in-10 chance they’ll develop the disease themselves. Over the course of the week, informational events will take place in SuperValu stores and libraries across the country. For further information, visit www.coeliac.ie. 10
COELIAC
easy Gluten-Free
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FOOD BITES
THE PROOF NEW GLUTEN- AND DAIRY-FREE BAILEYS! IS IN THE PUDDING
Flavoursome, succulent and delicious, Clonakilty's gluten-free range includes Blackpudding, Whitepudding and a variety of sausages. Although traditionally served as part of a breakfast, if you're seeking a slight spin on the norm, you’ll find a whole host of recipe ideas at www.clonakiltyblackpudding.ie/ recipes. Whatever your preference, the gluten-free choice is yours. www.clonakiltyblackpudding.ie
Good news for those following dairy-free or vegan diets! Welcome Baileys Almande, an alcoholic treat that is vegan-friendly and free from gluten and dairy. Blending the nutty flavours of sweet almond oil and almond essence from pure crushed almonds with vanilla, Baileys Almande embodies the same quality as Baileys.
Notes of honey, a light creaminess and almond towards the end make this new drink the perfect indulgence. Available exclusively from Dunnes Stores nationwide at an RRP of €25 per 700ml bottle (13% ABV). @BaileysOfficial @Baileys
Issue 8 competition winners 1 X ALDI HAMPER OF GLUTEN-FREE GOODIES • Bridget Fitzhenry, Enniscorthy, Co. Wexford
1 X WICKLOW WOLF HAMPER WITH 12 X 500ML BOTTLES OF ARCADIA, BRANDED GLASS AND T-SHIRT • Eric Hurley, Carrigaline, Co. Cork
1 X HAMPER OF BALLYMALOE FOODS’ GLUTEN-FREE PRODUCTS • Michelle Conway, Westport, Co. Mayo
DELICIOU GLUTEN FR www.ballymaloefoods.ie
easy Gluten-Free 11 EGF9_09-11_Food bItes.indd 11
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cookbook corner
We love this glutenfree cookbook from Caroline Byron. Packed with delicious sweet and savoury bakes, it’s sure to see you through the summer and beyond.
Photos and images from Gluten-Free Naturally by Caroline Byron Published by Kyle Books www.octopusbooks.co.uk
Sweet lemon poppy seed bars Makes 16 For the crust: 175g unsalted butter, at room temperature 55g caster sugar 240g gluten-free plain flour ¼ tsp sea salt 1½ tbsp poppy seeds Zest of 1 lemon For the filling: 4 large free-range eggs 300g caster sugar ¼ tsp salt Zest of 2 lemons 125ml lemon juice To serve: 2-3 tbsp icing sugar
Image credit: Clare Winfield
1 Preheat the oven to 170˚C/150˚C fan/gas mark 3. Line a 20cm square baking tin with greaseproof paper. 2 For the crust, beat the butter and sugar together in a mixer until light and fluffy. 3 Add the flour, salt, poppy seeds and lemon zest and mix again, until well combined and you have a soft dough. Press the mixture into the base of the prepared baking tin, then chill in the freezer for 15 minutes. 4 Transfer to the oven and bake into a crust for 18-20 minutes. 5 For the filling, beat the eggs in a bowl. Add the sugar, salt, lemon zest and juice. Pour the mixture over the crust and bake for about 30-35 minutes, until set. 6 Remove from the oven and leave to cool completely. Cut into squares, dust with icing sugar and serve. These bars can be stored in an airtight container in the refrigerator for up to three days.
12
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FOOD BITES | COOKBOOK CORNER Image credit: Clare Winfield
Leek and asparagus quiche Serves 8 For the pastry: 80g sweet rice flour/glutinous rice flour 25g cornflour 30g millet flour 25g oat flour ¼ tsp sea salt ½ tsp xanthan gum 80g cold unsalted butter, cut into pieces 3 tbsp iced water For the filling: 2 leeks, chopped 3 spring onions, chopped olive oil, for frying 25g oat flour 40g sweet rice flour 4 large free-range eggs 300ml full-fat milk
2 tbsp chopped chives 170g strong cheese (half Gruyère and half goat’s cheese would be perfect) A pinch of nutmeg 200g asparagus spears 1 Preheat the oven to 175˚C/155˚C fan/gas mark 4. To make the pastry, combine the dry ingredients in a large bowl. Rub in the butter until you have a sandy texture. 2 Add in the iced water slowly and mix by hand until the dough begins to come together into a ball. 3 Flatten the dough into a 15cm round, cover in cling film and chill in the fridge for 30 minutes. 4 Roll out the dough on a gluten-free floured surface and gently lift into a 23cm tart tin. Trim the edges, then place a disc of greaseproof paper on top and fill with baking beans. Bake blind for 10 minutes, then remove the beans and cook for a
further 10 minutes. Remove from the oven and set aside. 5 To make the filling, sauté the leeks and spring onions in olive oil over a medium heat for 10 minutes, until soft but not colouring. Set aside. 6 Place the flours in a bowl and make a well in centre. Whisk the eggs and milk together and gradually whisk into the flours to make a smooth mixture. 7 Add the leeks and onions, chives and cheese to the egg and flour mixture (leaving the goat’s cheese in clumps). Add the nutmeg. 8 Place the tart tin on a baking tray and pour the mixture into the pastry case. Arrange the asparagus in a circle on top, radiating from the centre. Bake for 40–50 minutes, or until set and golden brown. Serve with a dressed rocket and radicchio salad, if liked.
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competitions
Your chance to win exciting gluten-free goodies
Taste says everything … Our friends at Keogh’s Farm have been flying high, not just in Ireland, but all over the world. Having come out tops in a blind tasting of 15 global crisp brands, Keogh’s Crisps will be travelling first class with the world largest airline, Emirates, all over the world, flying the flag for quality Irish farm produce.
Irish Cheese & Onion and seasonal Turkey & Stuffing.
The gluten-free crisps, which came out top for quality and flavour, include Irish Atlantic Sea Salt, Shamrock & Sour Cream,
The Keogh’s Farm favourites with Sweet Chilli, Atlantic Sea Salt & Irish Cider Vinegar, Irish Cheese & Onion Multipacks are
All of Keogh’s products are certified gluten-free, which makes them perfect for summertime picnics,lunchtime treats or as an after-work snack. The multipacks are a great tasty gift for bringing to parties.
available from stores nationwide at RRP €3.99. www.keoghs.ie
To celebrate Keogh’s success, we’ve giving three readers the chance to win a hamper of Keogh’s goodies. To enter, simply email your contact information to competitions@ easyfood.ie with KEOGHS in the subject line.
www.keoghs.ie @keoghsfarm @keoghsfarm @keoghsfarm
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COMPETITIONS
Be good to yourself with Free’ist That feeling of guilt one usually has when reaching for a chocolate bar, a bag of popcorn or a handful of gummy sweets could be a thing of the past thanks to Free’ist, the Belfast-based company specialising in sugar-free foods. Sporting a vibrant new look, Free’ist has added even more products to its range of sugar-free and no-added-sugar snacks to complement the already extensive range. As well as being sugar-free or no-added-
sugar, a number of the products in the range are also gluten-free, and Free’ist has partnered with Easy Gluten-Free to offer readers the chance to win a scrumptious Free’ist hamper containing all of their gluten-free products. The hamper will include recently launched products such as cola bottles, gummy bears, gummy worms and on-the-go sized chocolate bars as well as staple favourites Free’ist popcorn, 75g chocolate bars and
marshmallows, each perfect for a sweet pick-me-up, minus any sugar and gluten. If you fancy getting your hands on some sweet treats, simply follow the instructions below to be in with a chance of winning a Free’ist ‘Be Good to Yourself’ hamper. For more details, visit www.freeist.ie.
To enter, simply email your details to competitions@easyfood.ie with FREEIST in the subject line.
Flahavan’s have been producing the finest Irish oats for over 230 years. As a seventh generation family business, we take great pride in the reputation we have earned for sourcing the finest quality porridge oats in Ireland, and we are now delighted to introduce the finest quality Gluten-Free Irish Pure Oats. While all oats are naturally low in gluten, they can be cross contaminated by contact with other grains, such as wheat, barley and rye. Flahavan’s Gluten-Free Irish Pure Oats have been produced using stringent controls during their growth, harvest, and at each stage of production. They are regularly tested throughout the process to ensure they are gluten-free and this guarantees the product reaches you in perfect condition.
www.flahavans.ie
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coeliac society news
THE GLUTEN CHALLENGE Nutritionist Sarah Keogh explains how best to talk to family and friends about coeliac disease “Do you not grow out of that?” “Sure a little bit won’t do any harm.” “Do you have to make such a fuss in restaurants?” Anyone with coeliac disease has heard all of these reactions and more. Having coeliac disease doesn’t just affect your diet, but also means you have to explain the disease to the people around you. In this article, we take a look at how to talk about coeliac disease to friends and family, as well as looking at what’s involved, long-term problems and the whole topic of cross contamination. Hopefully, this article will be one you can give to family and friends to help them understand what coeliac disease is all about. Sarah Keogh MSc. BSc. Dip. MINDI Sarah is the founder of Eatwell and has over 20 years’ experience working in nutrition and dietetics. Sarah has a degree in Human Nutrition and Dietetics from Trinity College, Dublin, and a Masters in European Food Regulation. Sarah works with clients one-to-one to help manage a range of issues, and also delivers workplace wellness sessions and nutrition courses. Sarah works with some of Ireland’s leading companies and is regularly featured on the radio.
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I’VE BEEN DIAGNOSED WITH COELIAC DISEASE — WHAT DOES THAT MEAN? It means that I have a genetic condition that causes my body to react abnormally to gluten. Gluten is a type of protein found in wheat, rye and barley. When I eat gluten, my body reacts very badly, causing damage to the lining of my gut. This damage makes it harder for me to absorb the nutrients that I eat. Being coeliac is not a choice. It is not part of the current “fashion” for going gluten-free. There were people with coeliac disease long before social media
discovered gluten, and we will still be here long after they have moved on to something else. Coeliac disease is a lifelong condition that most coeliacs would prefer to do without. The damage that gluten causes my gut can lead to several problems: Problems that can show up soon after eating gluten: 1. I can have diarrhoea, indigestion and/ or stomach cramps. 2. I could also develop severe bloating and/or constipation. Problems that might take a few months or years to show up: 1. Osteoporosis: People with coeliac disease are more likely to develop osteoporosis. This means my bones can lose strength and may break more easily as I get older. This happens because even a tiny amount of gluten makes it hard for my body to absorb calcium. 2. Anaemia: My body can struggle to absorb iron if my intestine has been damaged by gluten. This could leave me feeling very tired with a low mood and struggling to concentrate. 3. Infertility: Once diagnosed with coeliac disease and following a strictly gluten-free diet, there is no reason why I can’t conceive. However, if coeliac disease is undiagnosed or
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coeliac society news poorly managed, the gut won’t absorb the necessary nutrients, making it more difficult to become pregnant. 4. Nerve damage: The reaction my body has to gluten can lead to damage to my nerves called ataxia. 5. Skin rashes: People who have coeliac disease can develop an itchy skin rash called Dermatitis Herpetiformis. HOW DO I TREAT COELIAC DISEASE? The only treatment is a strict gluten-free diet for life — with the emphasis on strict. I can’t “have a little bit.” I can’t “come off,” the diet for a few weeks when I am on holiday. I can’t eat gluten in a restaurant “so I don’t cause a fuss.” Gluten does harm me every single time I eat it. I have to avoid it all the time, forever. WHICH FOODS CONTAIN GLUTEN? The main foods that contain gluten are wheat, rye, barley and any foods made with these ingredients. This means that I cannot eat normal bread, biscuits, cakes, pasta, noodles, couscous and many packaged foods. I also cannot eat spelt or sourdough bread as they contain gluten, too. SHOPPING When I am buying foods like bread, sauces, soups, sweets, chocolate, packaged meats, chicken, fish and so on, I have to check labels carefully to see if they are gluten-free. There is a difference between not having any ingredients that contain gluten and a food being gluten-free; this is because cross contamination can add gluten to a food. If someone is making gluten-free bread, but there is ordinary flour around from the last thing they made, then the gluten can get into the gluten-free food. And yes, that is enough to damage my gut. For me to be able to eat a food, it must have less than 20mg of gluten per kilogram of the food, also known as “20 parts per million.” Food manufacturers can only label a food as gluten-free if they have a laboratory test showing the actual level of gluten is below 20mg per kg.
COOKING Another way in which I can accidentally eat gluten is when gluten-free foods or meals are contaminated during cooking. There are lots of ways this can happen: • Crumbs from ordinary bread getting into butter, jam or spreads • Not washing hands well before preparing gluten-free foods • Using a deep-fat fryer that has already been used to make something with gluten; the gluten stays in the oil and contaminates the gluten-free food being cooked next. • Toasters are a problem. People who have coeliac disease either use a separate toaster or use toaster bags instead. • Not cleaning down a kitchen really well after ordinary flour has been used. When a bag of flour is opened, some of it goes up into the air. If this is still around when my food is being made, then it can contaminate what I eat. • Foods that are gluten-free touching foods that contain gluten e.g. gluten-free scones beside ordinary scones. INCLUDE ME! I would still like a normal life, including visiting you at home and going out with you for lunch or dinner. Sometimes people don’t want to eat with me or prepare a meal for me because they are uncomfortable or nervous about making me ill, but it is hard for me to be left out of events or struggling to eat because of a genetic disease that I
didn’t choose. With a little knowledge, there is no need to stress. Here are some simple tips. IF WE ARE EATING OUT TOGETHER, PLEASE REMEMBER: • I will ask about gluten-free options. Not because I want to, but because I have to. • I will ask about the restaurant to which we are going, so that I can look up menus or call them in advance to make sure they have something I can eat safely. • I may ask to change the restaurant if I know from past experience that I won’t be able to eat there in safety. • I am not trying to be difficult. Believe me, I would prefer to be able to just go out and not think about it! IF I AM GOING TO YOUR HOME: • Do ask me what I can have. Tell me what you are planning to cook and we can see what works. It is safest for me if the whole meal is gluten-free, but I know that that’s not always possible. • We can use the Coeliac Society’s updated Food List to see which pre-prepared foods are best to use. • We can also talk about the possibility of cross contamination. Just remember I will be absolutely thrilled that you have included me, and it will be appreciated more than you can imagine. For more information on coeliac disease, visit www.coeliac.ie.
So how do I work this out? The Coeliac Society of Ireland produces an updated list every year of the gluten-free foods that are available in Ireland. The foods in this list have all been tested to show that they really are gluten-free. If a product is not in this book, I probably can’t eat it.
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coeliac society news
Cut out and keep!
FRIENDS AND FAMILY FACT SHEET COELIAC DISEASE IS A GENETIC CONDITION THAT CAUSES MY BODY TO REACT ABNORMALLY TO GLUTEN. WHEN I EAT GLUTEN, MY BODY REACTS VERY BADLY, CAUSING DAMAGE TO THE LINING OF MY GUT. THIS DAMAGE MAKES IT HARDER FOR ME TO ABSORB THE NUTRIENTS THAT I EAT.
BEING COELIAC IS NOT A CHOICE. IT IS A LIFELONG CONDITION.
Eating EVEN A TINY BIT OF GLUTEN can cause both short-term problem and long-term problems, including: • Osteoporosis • Anaemia • Infertility • Nerve damage • Skin rashes
The only treatment is a strict gluten-free diet for life. GLUTEN HARMS ME EVERY SINGLE TIME I EAT IT. I have to avoid it all the time, forever.
CROSS CONTAMINATION CAN COME FROM: • Ordinary breadcrumbs getting into butter, jam or spreads • Not washing hands very well before preparing any glutenfree foods • Deep-fat fryers and toasters • Not cleaning down a kitchen really well after ordinary flour has been used. • Gluten-free foods touching foods that contain gluten
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The main foods that contain gluten are WHEAT, RYE, BARLEY and any foods made with these ingredients. This means that I cannot eat normal bread, biscuits, cakes, pasta, noodles, couscous and many types of packaged foods.
IF WE ARE EATING OUT TOGETHER, PLEASE REMEMBER: • I will ask about gluten-free options. Not because I want to, but because I have to. • I will ask about the restaurant we are going to so that I can look up menus or call them in advance to make sure they have something I can eat safely. • I may ask to change the restaurant if I know from past experience that I won’t be able to eat there. • I am not trying to be difficult. Believe me, I would prefer to be able to just go out and not think about it!
I have to check labels very carefully. There is a difference between not having any ingredients that contain gluten and a food being glutenfree; this is because cross contamination can add gluten to a food.
IF I AM GOING TO YOUR HOME: • Do ask me what I can have. Tell me what you are planning to cook and we can see what works. It is safest for me if the whole meal is gluten-free, but I know that that’s not always possible. • We can use the Coeliac Society’s Food List to see which bought foods are best to use. • We can also talk about how to avoid cross contamination.
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Seasonal cooking
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COOL AS A CUCUMBER
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GO-TO GOODNESS
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MEAT-FREE BARBIE
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DITCH THE DISHES
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THE BIG BITE
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COOK THE COVER
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a s a l o o C
r e b m cucu Add some crunch to your cooking with refreshing cucumber, perfect for summer dining 20
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seasonal cooking | cucumbers Cucumbers love… • Dill
• Coriander • Natural yoghurt • Oily fish
Fun food fact
Along with iceberg lettuce, cucumbers contain more water
• Garlic
than any other vegetable at
• Chillies
a whopping 96 per cent —
• Eggs
perfect for helping you stay
• Mint
hydrated in sunny weather.
• Feta • Vinegar • Lemon • Tomatoes
Make it yours
Asian smashed cucumbers
Try adding a squeeze of lime juice to the dressing for some extra acidity.
Serves 4
1 tsp salt 2½ tsp sugar 2 tsp sesame oil 1 tbsp gluten-free tamari 1½ tbsp rice vinegar 4 garlic cloves, crushed 2 large cucumbers 2 tsp chilli oil 2 tsp sesame seeds 4 tbsp fresh coriander, chopped 1 fresh red chilli, chopped (optional) 1 In a bowl, combine the salt, sugar, sesame oil, tamari, rice vinegar and crushed garlic. Stir until the sugar and salt are completely dissolved, then set aside. 2 On a cutting board, lay a large knife flat against a cucumber and smash it lightly with your other hand, cracking it open and breaking it into sections. Repeat along its full length. Once the whole cucumber is completely open, chop the sections into bite-sized pieces. Repeat this process with the second cucumber. 3 In a large bowl, mix the cucumbers with the prepared dressing, drizzle with the chilli oil and toss to coat well. Garnish with the sesame seeds, coriander and chilli, if using.
Per Serving 90kcals, 5.2g fat (0.6g saturated), 9.8g carbs, 5.1g sugars, 1.8g protein, 1.1g fibre, 0.814g sodium
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Melon and cucumber ice pops Makes 12
½ a large honeydew melon, peeled, deseeded and chopped Juice of 1 lime 2 tbsp sugar 7-8 mint leaves 1½ cucumbers, 1 peeled, deseeded and chopped, ½ very thinly sliced To finish: 12 wooden ice lolly sticks
Glazed mackerel with pickled cucumbers and potato salad Serves 4
For the pickled cucumbers: 2 cucumbers, thinly sliced 3 tbsp rice wine vinegar Handful of fresh dill, chopped 1 tsp sugar 1 tsp salt For the potato salad: 500g baby new potatoes, scrubbed 4 tbsp mayonnaise 4 tbsp sour cream ¼ onion, grated ½ tsp gluten-free Dijon mustard 2 tbsp dill, finely chopped 1 tbsp chives, finely chopped Salt and black pepper Juice of ½ a lemon
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For the honey-glazed mackerel: 3 tbsp gluten-free honey 1 tbsp gluten-free wholegrain mustard 4 mackerel fillets 1 Place the cucumbers in a bowl with the rice wine vinegar, dill, sugar and salt. Toss to combine and set aside for at least one hour. 2 For the potato salad, place the potatoes in a large pot and cover with cold water. Season well with salt and bring to a simmer for 15 minutes or until tender. Cool to room temperature, then combine in a bowl with the remaining potato salad ingredients. Set aside at room temperature for 30 minutes. 3 Preheat the grill to a high heat. Whisk the honey and mustard together. Place the mackerel fillets on a baking tray, skin-side down, and brush with the honey mixture. 4 Grill the mackerel for 3-4 minutes on each side until cooked throughout. Serve with the potato salad and pickled cucumbers.
1 In a food processor or blender, combine all of the ingredients except for the thinly sliced cucumber. Whizz to combine. 2 Drain the mixture through a fine mesh sieve, squeezing out as much liquid as possible. Pour into ice lolly moulds and add 2-3 slices of cucumber to each mould. 3 Cover and freeze for 6-8 hours until solid, pushing in the wooden sticks after an hour or so. 4 To remove the ice pops from the moulds, run cool tap water around the outsides for a few seconds. Per Serving 33kcals, 0.1g fat (0g saturated), 8.5g carbs, 6.8g sugars, 0.5g protein, 0.8g fibre, 0.011g sodium
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Per Serving 504kcals, 24.1g fat (6.1g saturated), 47g carbs, 19.4g sugars, 26g protein, 4.7g fibre, 0.904g sodium
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seasonal what’s incooking season | | cucumbers BEETROOT
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Go
o -t
D O N O ESS G
These simple summertime meals are low in added sugars and high in nutrients to help you feel your absolute best 24
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seasonal cooking family matters | healthy| midweek summer meals Barbecued plums with lemon Mascarpone Serves 4
4 plums, halved and pitted 2 tsp olive oil 2 tsp balsamic vinegar 1 tsp fresh thyme leaves Pinch of salt 250g Mascarpone Juice and zest from 1 lemon 1 Toss the plums with the olive oil, balsamic vinegar, thyme and a pinch of salt. Set aside for 30 minutes. 2 In a bowl, combine the Mascarpone with the lemon juice and zest and a pinch of salt. Stir together and set aside. 3 Cook the plums on a hot barbecue for 1-2 minutes per side until they are softened and lightly charred. 4 Serve the plums topped with a generous dollop of lemon Mascarpone. Per Serving 154kcals, 10.6g fat (5.5g saturated), 8.5g carbs, 5g sugars, 7.5g protein, 1.1g fibre, 0.092g sodium
Make it yours This recipe works just as well with peaches or nectarines.
Low-carb Cajun dirty “rice� with chorizo and prawns Serves 4
1 head of cauliflower, roughly chopped 220g chorizo 2 garlic cloves, crushed 120ml white wine 20g butter 1 tsp smoked paprika 1 tsp dried oregano ½ tsp cayenne pepper 2 tbsp salsa 450g raw prawns Salt and black pepper 3 spring onions, chopped 4 tbsp fresh coriander, chopped Juice of 1 lime 1 Place the cauliflower in a blender or the
bowl of a food processor and cover with water. Whizz for just a few seconds until the cauliflower resembles rice. Drain through a sieve and set aside. 2 Heat a large pan over a medium-high heat and cook the chorizo for 3-4 minutes until browned. Add the garlic and cook for one minute longer. Add the wine and allow to simmer until the liquid has reduced by half. 3 Add the butter, paprika, oregano, cayenne, salsa and prawns to the pan. Season with salt and black pepper and cook for two minutes. Add the cauliflower and cook for another 3-4 minutes until the prawns are cooked. 4 Remove from the heat and stir in the spring onions, coriander and lime juice. Season to taste, then serve. Per Serving 477kcals, 26.2g fat (10g saturated), 15g carbs, 6g sugars, 42.7g protein, 5.7g fibre, 1.129g sodium
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Salmon BLT salad with lemon caper vinaigrette Serves 4
4 salmon fillets Salt and black pepper 1½ tbsp coconut oil 130g watercress, lamb’s lettuce or rocket 3 tomatoes, chopped 8 thick sliced gluten-free smoked rashers, cooked until crispy For the vinaigrette: 120ml olive oil 3 tbsp lemon juice 2 tsp lemon zest 3 tsp capers 1 shallot, finely chopped Pinch of salt 1 In a bowl, whisk together all the ingredients for the vinaigrette. Set aside. 2 Pat the salmon fillets dry with kitchen paper, then season with salt and black pepper. 3 Place a pan over a high heat until hot. Add the coconut oil and allow to melt, then add the salmon, skin side down. Allow the salmon to cook, undisturbed, for five minutes. Turn the salmon over and cook for another 3-4 minutes or until cooked to your liking. 4 Arrange a layer of watercress, lamb’s lettuce or rocket on four plates. Add some chopped tomato to each plate, then crumble over the bacon. Top with the salmon and drizzle with the lemon caper vinaigrette to serve.
Creamy spring onion chicken with cauliflower thyme mash Serves 4
For the cauliflower and thyme mash: 250ml gluten-free chicken stock 1 head cauliflower, cut into small pieces 40g butter 1 tsp fresh thyme leaves For the chicken: 30g butter 4 chicken fillets 4 spring onions, chopped 230g sour cream Salt and black pepper 1 Place the chicken stock in a large pot and bring to a boil over a high heat. Add the cauliflower and return to a boil. Cover, reduce the heat to low and cook for 20 minutes or until the cauliflower is very tender. 2 Meanwhile, start cooking the chicken. Heat a large pan over medium-high heat and add
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the butter. Once the butter is melted, add the chicken fillets. 3 Reduce the heat to medium-low, cover and allow to cook for five minutes. 4 Turn the chicken over. Cover and cook for another 10 minutes or until the juices run clear and the chicken is cooked throughout. 5 Use a slotted spoon to transfer the cauliflower to a food processor. Add three tablespoons of chicken stock from the pot along with the butter. Whizz until smooth. Season to taste, then add the thyme and whizz until just combined. 6 Add the spring onions to the chicken in the pan. Stir and cook for 1-2 minutes. 7 Turn off the heat. Add the sour cream and season to taste. Mix well. 8 Cover and let stand for five minutes. Stir well, then serve the chicken with the mashed cauliflower.
Per Serving 768kcals, 61.7g fat (17.1g saturated), 5.7g carbs, 3.4g sugars, 51.5g protein, 1.8g fibre, 0.724g sodium
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Per Serving 530kcals, 36.5g fat (19.3g saturated), 7.6g carbs, 2.2g sugars, 42.8g protein, 2.2g fibre, 0.51g sodium
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Chilli beef with avocado salad and Thai chimichurri Serves 4
4 x 150g lean rump steaks 1 garlic clove, crushed 80ml red wine 1 tsp dried chilli flakes 2 small avocados, sliced Handful of fresh basil leaves 1 cucumber, sliced 1 small red onion, thinly sliced 1 tsp olive oil 1½ tbsp red wine vinegar For the Thai chimichurri: 2 garlic cloves 2 lemongrass stalks, white parts only 1 red chilli, deseeded Small handful of fresh basil Large handful of fresh coriander Juice of 2 limes 180ml olive oil Salt and black pepper 1 Place the steaks in a bowl with the garlic, red wine and chilli flakes. Toss to coat, then cover and place in the fridge for 30 minutes. 2 In a food processor, combine all of the ingredients for the chimichurri. Whizz until smooth, then taste and add salt and black pepper as necessary. 3 Meanwhile, for the salad, combine the avocado, basil, cucumber and red onion in a bowl. Add the olive oil and vinegar, then toss to coat. 4 Heat a lightly oiled griddle pan over a medium-high heat. When hot, add the steaks and cook for three minutes per side or until cooked to your liking. 5 Divide the avocado salad amongst four plates and add the steaks. Drizzle with chimichiurri to serve. Per Serving 807kcals, 69.6g fat (10.4g saturated), 15.7g carbs, 2.8g sugars, 34.4g protein, 8.1g fibre, 0.053g sodium
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Make it yours Substitute the blueberries for gluten-free chocolate chips for a more decadent version.
Blueberry pancakes Makes 14-15
190g gluten-free plain flour 1½ tsp gluten-free baking powder ½ tsp gluten-free bicarbonate of soda ¼ tsp salt 360ml buttermilk 60ml fresh orange juice 2 eggs Butter, for cooking 120g blueberries 1 In a bowl, whisk together the flour, baking powder, bicarbonate of soda and salt until combined. Set aside. 2 In a separate bowl, whisk the buttermilk, orange juice and eggs together.
3 Add the wet ingredients to the dry. Stir until just combined, then allow the mixture to stand for 10 minutes. 4 Melt a knob of butter in a large pan over a medium heat. 5 Add a small ladleful of batter to the pan. Sprinkle a few blueberries over the top. Cook for three minutes or until the edges begin to bubble and the bottom is browned. 6 Flip the pancake over and cook for another 1-2 minutes until golden brown on both sides. Remove to a plate and cover with tin foil to keep warm while you cook the remaining pancakes. Stack them up and serve. Per Serving 84kcals, 2.6g fat (1.4g saturated), 13.2g carbs, 2.4g sugars, 2.3g protein, 0g fibre, 0.126g sodium
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Aubergine pizzas Serves 2-4
1 aubergine, cut into 12 x 1cm-thick slices 1 tbsp olive oil ½ tsp dried oregano Salt and black pepper 120ml tomato passata 30g Parmesan, grated Handful of fresh basil, chopped 120g Mozzarella, grated To serve: Green salad 1 Preheat oven to 220˚C/200˚C fan/gas mark 7. Place a wire rack onto a large
baking tray and place the aubergine slices on the rack. 2 Brush oil over the top of each aubergine slice and sprinkle with the oregano and some salt and pepper. Bake for 10 minutes. 3 Spread some passata over the aubergine slices and sprinkle Parmesan evenly over the tops. Sprinkle some chopped fresh basil over each and top with grated Mozzarella. 4 Bake for another 10 minutes, then serve with a green salad. Per Serving 187kcals, 21.9g fat (4.8g saturated), 11.9g carbs, 5.6g sugars, 12.9g protein, 5g fibre, 0.294g sodium
Crustless three-cheese mushroom and spinach quiche Serves 4
½ tbsp olive oil, plus extra for greasing 250g mushrooms, thinly sliced 1 garlic clove, crushed Salt and black pepper 280g frozen spinach, thawed 60g Feta, crumbled 4 large eggs 250ml milk 40g Parmesan, grated 60g Cheddar, grated 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 2 Heat the oil in a large pan over a mediumhigh heat. Add the mushrooms and cook for 5-6 minutes until softened. Add the garlic, some salt and a generous amount of black pepper and cook for another 30 seconds. 3 Lightly grease a pie dish with olive oil. 4 In a colander over the sink, squeeze any water out of the thawed spinach and spread it over the bottom of the pie dish. Add the cooked mushrooms and crumbled Feta. 5 In a bowl, whisk the eggs. Add the milk, Parmesan and some black pepper and whisk to combine. Pour this mixture over the spinach, mushrooms and Feta. 6 Sprinkle the grated Cheddar over the top. Place in the oven and bake for 45-55 minutes or until the top is golden brown and the centre has set. Cut into wedges and serve with salad. Per Serving 248kcals, 14.9g fat (7g saturated), 9.8g carbs, 5.4g sugars, 21.4g protein, 2.3g fibre, 0.55g sodium
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FAMILY MATTERS | baking for Santa
IVEAGH GARDENS | 14 - 17 JUNE 2018
DUBLIN Inspired by
T H E U LT I M AT E
FOOD LOVERS F E S T I VA L
4 day festival | Worldclass chefs | 20 restaurants | 60 dishes Over 150 masterclasses | Live entertainment plus more
Book now at tasteofdublin.ie | Tickets from E15*
*Booking fees apply TOD EASY FOOD fp ad.indd 1 EGF9_31_Taste of Dublin Ad.indd 31
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e e r f t a e M e i b r ba ...because summer barbecues aren’t just for the carnivores
Top Tip Try our mushroom and black bean burgers, p.42, for another great veggie option!
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easy Gluten-Free
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FAMILY seasonalMATTERS cooking| baking | veggieforbarbecue Santa Garlic Parmesan courgettes Serves 4
4 courgettes 50g butter, softened 2 garlic cloves, crushed 1 tbsp fresh parsley, chopped Salt and black pepper 80g Parmesan, grated
Make it yours Tear over a ball of fresh Mozzarella for an added dimension of flavour and texture.
1 Preheat the barbecue and lightly brush the grates with oil. 2 Cut each of the courgettes in half crosswise, then slice each half lengthwise into three slices. 3 In a bowl, combine the butter, garlic and parsley. Season with a pinch of salt and some black pepper. Brush this mixture onto both sides of each courgette slice. 4 Place the slices of courgette on the barbecue and cook for 3-4 minutes. Turn the courgette slices over and sprinkle with the grated Parmesan. 5 Cook for 3-4 minutes longer until the cheese has melted and the courgette slices are cooked through.
Top Tip Don’t assemble these until just before you serve them so that the bread doesn’t go soggy.
Per Serving 189kcals, 14.8g fat (9.3g saturated), 8g carbs, 3.4g sugars, 9.1g protein, 2.3g fibre, 0.317g sodium
Grilled aubergine bruschettas with fresh tomato and basil Serves 4
8 ripe tomatoes, peeled and finely chopped 5 garlic cloves, crushed 1 small bunch of basil, leaves picked and chopped 80ml extra-virgin olive oil, plus extra to drizzle Salt and black pepper 8 slices gluten-free ciabatta or other bread 1 aubergine, cut into 1cm-thick slices 1 In a bowl, combine the tomatoes with four of the garlic cloves, the basil, the extra-virgin olive oil and some seasoning. Set aside.
2 Cut the remaining garlic clove in half and rub the cut surfaces all over the aubergine slices. Sprinkle with salt, drizzle with extra-virgin olive oil and set aside. 3 Toast the slices of bread on the barbecue until crisp. Set aside. 4 Barbecue the slices of aubergine for 5-6 minutes per side until cooked through. 5 Top the toasted bread with the aubergine and add 1-2 tbsp of the tomato mixture to each. 6 Drizzle with a little extra-virgin olive oil and serve immediately. Per Serving 272kcals, 20g fat (2.8g saturated), 23.7g carbs, 11g sugars, 4.6g protein, 8.2g fibre, 0.116g sodium
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01/05/2018 11:19
Halloumi and pesto burgers Serves 2
Juice of ½ a lemon 1 x 250g block of Halloumi, sliced 1 tsp smoked paprika Black pepper 2 gluten-free baps of choice, split open 2 tbsp fresh green or red pesto 1 ripe tomato, sliced 1 cooked beetroot, sliced Baby spinach leaves
and a generous amount of black pepper. 2 Cook the Halloumi on the barbecue for 4-5 minutes per side until lightly charred. 3 Spread the baps with pesto and load them with slices of tomato and beetroot. Add the barbecued Halloumi and top with baby spinach leaves.
Top Tip
Don’t add salt to the Halloumi, as it is already quite salty.
Per Serving 607kcals, 39.7g fat (24.3g saturated), 30g carbs, 6.5g sugars, 34.3g protein, 4.8g fibre, 1.357g sodium
1 Squeeze the lemon juice over the slices of Halloumi and season with smoked paprika
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seasonal cooking | one-pan meals
Pork chops with balsamic and blue cheese Serves 4
4 tbsp extra-virgin olive oil 4 boneless pork chops Salt and black pepper 400g baby potatoes, halved 3 tbsp balsamic vinegar 1 tsp tomato purée 1 tbsp fresh thyme leaves 1 red onion, peeled and cut into chunks 250g chestnut mushrooms, halved 2 tbsp fresh parsley, chopped 40g blue cheese, crumbled 1 Preheat the oven to 220˚C/200˚C fan/gas mark 7. 2 Heat two tablespoons of the oil in a large heavy roasting tin over a high heat. Season the pork chops with salt and black pepper. Cook the chops for three minutes per side until browned, then transfer to a plate. 3 Reduce the heat to medium-high. Add the potatoes to the tin, cut sides down, and cook for two minutes. Remove the tin from the heat. 4 In a small bowl, stir together the remaining oil with the balsamic vinegar, tomato purée and some black pepper. 5 Transfer two tablespoons of this balsamic mixture to a separate bowl and add the thyme, onion and mushrooms, tossing to coat. Transfer the mushroom mixture to the roasting tin. 6 Bake the potatoes and vegetables for 25 minutes, tossing halfway through. Arrange the pork chops over the vegetables and return to the oven for 10 minutes or until the chops are cooked throughout. Remove the pork chops to a plate, tent loosely with tin foil and allow to rest for 5-10 minutes. 7 Divide the potatoes and vegetables amongst four plates. Top each serving with one pork chop, a drizzle of the remaining balsamic vinegar mixture, some fresh parsley and some crumbled blue cheese. Per Serving 434kcals, 21.9g fat (5.5g saturated), 18.4g carbs, 2.5g sugars, 41.9g protein, 4.1g fibre, 0.272g sodium
Ditch the
dishes
Spend less time washing up and more time in the sunshine with these one-pan dinners 35
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easy Gluten-Free 35 30/04/2018 11:33
One-pan spaghetti puttanesca Serves 4
4 tbsp olive oil 6 garlic cloves, crushed 4 anchovy fillets 1½ tsp dried oregano ½ tsp dried chilli flakes 1l gluten-free chicken or vegetable stock 350g gluten-free spaghetti 500g cherry tomatoes, halved 1 x 400g tin of chopped tomatoes 2 tbsp tomato purée 4 tbsp fresh basil, chopped 4 tbsp fresh parsley, chopped 24 kalamata olives, pitted and chopped 3 tbsp capers Salt and black pepper 1 Heat the oil in a large deep pan over a medium heat. Add the garlic, anchovies, oregano and chilli flakes. Cook for two minutes, stirring constantly to break down and melt the anchovies. 2 Add the stock and turn the heat to high. Bring everything to a boil, then add the spaghetti. Cook for 7-8 minutes, stirring occasionally. 3 Add the cherry tomatoes, tinned tomatoes and tomato purée. Cook for another two minutes or until the pasta is done. Remove the pan from the heat and stir in the fresh herbs, olives and capers. Season to taste, toss to combine and serve.
Summer ratatouille Serves 4
Olive oil 2 red onions, chopped 4 garlic cloves, crushed 2 courgettes, chopped 1 green pepper, deseeded and chopped 1 yellow pepper, deseeded and chopped 1 red pepper, deseeded and chopped 1 aubergine, chopped Salt and black pepper 1 bay leaf 4 tbsp fresh basil leaves, chopped 4 ripe tomatoes, chopped 6 tbsp tomato passata To serve: Gluten-free bread Mixed leaves 1 Heat one tablespoon of the oil in a large pot over a medium-low heat. Add the onions and 36
cook for 5-6 minutes until soft. Add the garlic and cook for one minute longer. Transfer to a bowl. 2 In the same pot, heat one tablespoon of olive oil and cook the courgette until lightly browned on all sides. Transfer the courgette to the bowl with the onions and garlic. 3 Add another tablespoon of olive oil to the pot and cook the peppers for 3-4 minutes until just softened. Transfer to the bowl. 4 Add another tablespoon of olive oil and cook the aubergine for 3-4 minutes. Return the other vegetables from the bowl to the pot. 5 Season everything with salt and pepper. Add the bay leaf and basil and cover the pot. Cook the vegetables over a medium heat for 15-20 minutes. 6 Stir in the chopped tomatoes and passata. Cook for another 10-15 minutes, stirring occasionally. 7 Remove the bay leaf and season to taste. Serve with some gluten-free bread and mixed leaves. Per Serving 244kcals, 15g fat (2.1g saturated), 27.8g carbs, 12.7g sugars, 5.4g protein, 9.7g fibre, 0.064g sodium
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Per Serving 481kcals, 20.5g fat (3g saturated), 63.2g carbs, 7.8g sugars, 15.1g protein, 4.7g fibre, 1.459g sodium
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Make it yours Add a tin of tuna for a protein boost and an extra flavour dimension.
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seasonal seasonal cooking cooking | one-pan meals
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seasonal seasonal cooking cooking | one-pan meals Chicken and chorizo paella Serves 4
120g chorizo, peeled and sliced 1 tbsp olive oil 3 chicken fillets, chopped into bite-sized pieces 1 large onion, finely chopped 1 garlic clove, crushed 1 tsp ground turmeric ½ tsp smoked paprika 225g long grain rice 600ml gluten-free chicken stock Salt and black pepper 1 x 400g tin of chopped tomatoes 1 red pepper, deseeded and sliced 120g frozen peas Squeeze of lemon juice 1 Heat the chorizo in a large paella pan or frying pan over a medium-high heat until it releases its oils. Remove from the pan using a slotted spoon. 2 Heat the olive oil in the chorizo pan and brown the chicken pieces on all sides. Add the onion, garlic, turmeric and paprika and cook for two minutes. 3 Add the rice and stock and return the chorizo to the pan. Bring to the boil and season, then turn the heat to medium. Cover and cook for 15 minutes. 4 Add the chopped tomatoes, red pepper and peas. Cook for a further 10 minutes or until the chicken is completely cooked through and the rice has absorbed all of the liquid. Squeeze over some lemon juice to serve. Per Serving 675kcals, 27.3g fat (7.7g saturated), 61.5g carbs, 8.5g sugars, 44.2g protein, 5.5g fibre, 0.995g sodium
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Garlic butter prawns and quinoa Serves 4
90g butter 1 small onion, finely chopped 4 garlic cloves, crushed 340g quinoa, uncooked 950ml gluten-free chicken or vegetable stock 1 tsp oregano, dried 1 tsp paprika 3 tbsp tomato purée Salt and black pepper 450g raw prawns, deveined and peeled ½ tsp dried chilli flakes (optional) Juice of ½ a lemon Fresh parsley, chopped 1 Melt half of the butter in a large pan over a medium heat. Add the onion and cook for 3-4 minutes until softened. Add the garlic and
cook for 30 seconds. 2 Add the quinoa and stir to combine. Cook for one minute, then add the stock. Bring the mixture to the boil, then turn the heat to low. 3 Add the oregano, paprika, tomato purée and some salt and black pepper. Stir to combine, then cover and allow to simmer for 15-18 minutes, stirring halfway through. 4 Remove the lid, add the prawns and stir everything together. Replace the lid and simmer for 3-4 minutes until the prawns are pink and cooked through. 5 Remove the pan from the heat. Melt the remaining butter in a jug in the microwave, then stir in the chilli flakes, if using. Drizzle the butter over the prawns and quinoa. Squeeze the lemon juice over the top, garnish with fresh parsley and serve. Per Serving 642kcals, 26.1g fat (12.9g saturated), 62.6g carbs, 3g sugars, 39.5g protein, 7.3g fibre, 1.227g sodium
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The big bite Make it yours If you’re not a fan of blue cheese, you can substitute it with any good melting cheese you like! We like Mozzarella, Gruyère, goat’s cheese or mature Cheddar.
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Make your best-ever burgers for the barbecue (or any other occasion!) with these flavoursome recipes
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FAMILYfunMATTERS in the| kitchen baking for | burgers Santa Stuffed blue cheese beef burgers with caramelised onions Makes 4
For the caramelised onions: 1 tbsp butter 1 tbsp olive oil 1 large red onion, thinly sliced Salt 250ml red wine 1 tbsp red wine vinegar 1 tbsp sugar For the burgers: 500g beef mince 2 tsp gluten-free Worcestershire sauce Black pepper 100g creamy blue cheese, crumbled To serve: 4 gluten-free buns of your choice, split 8 crispy gluten-free streaky bacon rashers Rocket 1 Melt the butter and oil together in a large pan over a medium heat. Add the red onions and sprinkle with salt. 2 Cook for about five minutes until the onion is soft and the pan begins to dry out. Add the wine and allow to bubble, using a wooden spoon to scrape any sticky bits from the bottom of the pan. Turn the heat to low and cook for another 15 minutes. Whenever the pan gets dry, add a splash of water. 3 Add the vinegar and sugar and cook for another five minutes. The pan should be dry. 4 Transfer the onions to a bowl and set aside. 5 Place the beef mince in a large bowl. Add the Worcestershire sauce, a teaspoon of salt and half a teaspoon of black pepper. Mix gently with your hands until just combined. 6 Wet your hands and shape the meat into eight equal patties around 1cm thick. Make a slight indentation in the centre of four of the patties to hold the cheese. Divide the blue cheese into four equal portions, shape into discs, and set one in each indentation. 7 Top the cheese with the remaining patties and gently but firmly seal the edges to encase the cheese. Place in the fridge for at least 30 minutes and up to four hours. 8 Cook the burgers on a hot grill, frying pan or barbecue until cooked through. Place a burger in each of the four baps and top each with two crispy rashers, some caramelised onions and a handful of rocket. Per Serving 793kcals, 37.1g fat (26.7g saturated), 53.3g carbs, 8.4g sugars, 61.6g protein, 3.5g fibre, 2.355g sodium
Apple and leek pork burgers Serves 4
For the burgers: 500g pork mince ½ a leek, washed and finely chopped ½ a tart green apple (e.g. Granny Smith), peeled and grated 2 tsp gluten-free Worcestershire sauce 1 tsp fresh sage, finely chopped 1 garlic clove, crushed Salt and black pepper Olive oil For the glaze: 4 tbsp apple juice 3 tbsp honey Salt and black pepper To serve: 4 gluten-free buns of your choice, split 4-8 slices of Gruyère 1 tart green apple (e.g. Granny Smith), cored and sliced
1 Turn the grill on to a high heat. 2 In a bowl, combine the pork mince, leek, green apple, Worcestershire sauce, sage, garlic and some salt and pepper. 3 Using your hands, gently mix the ingredients until just combined. Form into four patties and brush them with olive oil. Place in the fridge for 30 minutes. 4 Combine the glaze ingredients in a saucepan and bring to a simmer over a medium-high heat. Simmer until the mixture is reduced by half and has a syrupy consistency. Set aside. 5 Cook the burgers under a hot grill until completely cooked throughout. When cooked, brush them with the apple glaze and set aside to rest for 3-4 minutes. 6 Lightly toast the buns under the grill. Cover the top buns with the sliced Gruyère and heat again to melt the cheese. 7 Assemble the burgers and top each patty with one or two slices of apple. Drizzle with some extra glaze and add the cheesy top buns. Per Serving 647kcals, 14.3g fat (4g saturated), 125.4g carbs, 25.7g sugars, 9.5g protein, 3.3g fibre, 0.358g sodium
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Mushroom and black bean burgers Serves 4
1 x 400g tin of black beans or kidney beans 180g chestnut mushrooms, finely chopped 180g broccoli, finely chopped 2 garlic cloves, crushed ½ a red onion, finely chopped 1 tbsp gluten-free tamari Pinch of salt 1 tsp black pepper ½ tsp dried oregano ½ tsp gluten-free chilli powder 1 tsp paprika 3 extra-large eggs, beaten 80g gluten-free breadcrumbs 90g Parmesan, grated 2 tbsp olive oil To serve: 4 gluten-free buns of your choice, split Baby spinach Gluten-free hummus Avocado, sliced Gluten-free hot sauce (optional)
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1 In a large bowl, mash half of the beans, leaving them a little chunky. Add the remaining whole beans along with the mushrooms, broccoli, garlic, onion, tamari, salt, pepper, oregano, chilli powder and paprika. Mix just until combined. 2 Add the eggs, breadcrumbs and Parmesan and mix gently until just combined. 3 Heat the olive oil in a large pan over a medium heat. 4 Using wet hands, carefully shape the burger mixture into four patties. 5 Cook the burgers in the pan for 4-5 minutes per side or until nicely browned. 6 Serve on buns with baby spinach, hummus, sliced avocado and hot sauce, if desired. Per Serving 855kcals, 29.3g fat (8.3g saturated), 108.3g carbs, 5.4g sugars, 45g protein, 23.6g fibre, 0.837g sodium
easy Gluten-Free
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Gluten Freedom...… Experience this great range of delicious gluten-free foods from Juvela.
…...with Ireland’s favourite range of gluten-free foods
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Juvela ROI GlutenAd.indd Freedom100 A4 ad.indd 1 EGF9_43_Juvela
info@juvela.ie
www.juvela.ie
25/04/2017 11:42 17:06 30/04/2018
COVER RECIPE Chocolate chip cookie ice cream sandwiches Makes about 18 cookies, 9 ice cream sandwiches 125g butter, at room temperature, plus extra for greasing 50g light muscovado sugar 50g golden caster sugar 1 egg, beaten ½ tsp gluten-free vanilla extract 225g gluten-free plain flour ½ tsp gluten-free bicarbonate of soda 100g gluten-free chocolate chips, milk, dark or a mixture of both To serve: Gluten-free ice cream Gluten-free chocolate chips, milk, dark or a mixture of both
1 Preheat the oven to 180°C/160˚C fan/gas mark 4. Lightly grease two large baking trays with butter and set aside. 2 In a bowl, beat together the butter and both sugars until smooth. Add the egg and vanilla extract and beat well to combine. 3 Add the flour and bicarbonate of soda and mix well to combine. Fold in the chocolate chips. Roll the dough into a sausage shape 3-4cm in diameter, wrap in parchment paper and place in the freezer for one hour. 4 Remove the dough from the freezer and slice into discs about 1½cm thick. 5 Place the discs on the prepared baking trays, spaced about 5cm apart to allow for spreading. Gently press the centres with your fingers to flatten them slightly. 6 Bake for about 10-12 minutes until golden brown. Remove from the oven and allow to cool on the trays for five minutes, then transfer to a wire tray to cool completely.
7 Sandwich scoops of ice cream between pairs of cookies. pressing together lightly. 8 Pour some chocolate chips into a shallow bowl and roll the edges of each “sandwich” in the chocolate chips, to serve. Per Serving 421kcals, 21.5g fat (13.6g saturated), 51.1g carbs (29.4g sugars), 6.2g protein, 1.5g fibre, 0.214g sodium
K COO ER! COV THE
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Fun in the kitchen
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GROWN-UPS’ PICNIC
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CHEERS, DARLING
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MERINGUE MAGIC
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CHIPS OFF A NEW BLOCK
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Gr ow pi n cn -u ic ps ’ Treat yourself to a day in the sunshine with this posh picnic — no kids allowed! 46
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fun in the kitchen | GROWN-UPS' PICNIC
Mushroom Scotch eggs Makes 6
Make it yours
6 eggs 20g butter 2 shallots, finely chopped 300g chestnut mushrooms, finely chopped 1 tsp fresh thyme leaves Salt and black pepper 50g cream cheese 1 tsp fresh parsley, chopped
If you can’t find fresh corn, use 2 x 198g tins of sweetcorn with no sugar added.
For the coating: 2 eggs 50g gluten-free plain flour 100g gluten-free breadcrumbs To serve: Gluten-free mustard and/or relish 1 Place the eggs into a pan of cold water over a high heat. Bring to the boil, then simmer gently for five minutes. Remove from the pan and drop the eggs into a bowl of iced water to cool completely. Carefully peel off their shells. 2 Melt the butter in a pan over a medium-high heat and cook the shallots for 4-5 minutes until soft. Add the mushrooms and thyme. Season well and cook for 5-6 minutes until most of the moisture has evaporated. Remove from the heat and transfer to a bowl to cool. 3 When the mixture has cooled, stir in the cream cheese and parsley. 4 On a piece of cling film, pat out enough of the mushroom filling to wrap around an egg. Put an egg in the middle and use the cling film to fold the filling around the egg so it is completely covered, being gentle. 5 Remove the cling film and mould the filling into an even thickness with your hands. Repeat with the other eggs and place in the fridge for 30 minutes. 6 For the coating, whisk the eggs in a bowl. Place the flour in one shallow bowl with some salt and pepper. Place the breadcrumbs in another shallow bowl. 7 Dust the eggs in the flour and shake off the excess, then dip into the beaten eggs and then the breadcrumbs, pressing them on. Return to the fridge for another 30 minutes. 8 Heat a deep-fat fryer or a pan with a 5cm layer of oil to 180ËšC and cook the eggs in batches for 4-5 minutes or until golden brown. Remove carefully using a slotted spoon, then drain on a plate lined with kitchen paper and allow to cool. Store in the fridge. 9 Pack mustard and/or relish to serve with the Scotch eggs. Per Serving 410kcals, 31.5g fat (8.3g saturated), 21.7g carbs, 2.4g sugars, 12.9g protein, 1.7g fibre, 0.279g sodium
Steak and potato salad Serves 4-6
500g new potatoes, cut into bite-sized chunks, skins left on 450g steak Salt and black pepper 1 tbsp olive oil 1 small red onion, thinly sliced 2 ears of fresh corn, husks removed, kernels cut from the cobs Handful of fresh parsley, chopped 80ml balsamic vinegar 160ml extra-virgin olive oil 1 tbsp gluten-free Dijon mustard 1 Bring a large pot of salted water to the boil and cook the potatoes for 6-7 minutes until just barely fork tender. Drain well and allow
to cool for 10 minutes. 2 Season the steak on both sides. Heat the oil in a pan over a high heat and cook the steak for about three minutes per side or until cooked to your liking. Transfer to a plate and tent loosely with tin foil. Allow the steak to rest for 8-10 minutes, then slice against the grain. 3 In a large packable container, combine the red onion, corn and parsley. Add the potatoes and sliced steak. 4 In a jar, combine the balsamic vinegar, oil, mustard and some salt and pepper and shake well to combine. To serve, pour the dressing over the salad and toss to combine. Per Serving 473kcals, 31.7g fat (5.3g saturated), 19.4g carbs, 2.3g sugars, 29.4g protein, 3g fibre, 0.098g sodium
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Griddled courgette salad Serves 6
4 courgettes Salt and black pepper 100g Feta, crumbled 1 garlic clove, crushed 1 red chilli, deseeded and finely chopped 1 handful of fresh herbs — choose from mint, coriander or parsley, or use a mixture
Salmon rillettes with French bread Serves 4-6
For the rillettes: 1 x 180g fresh salmon fillet, skin removed 40g butter, at room temperature 100g smoked salmon, roughly chopped 1 tbsp crème fraîche or sour cream 2 tsp fresh chives, snipped 1 tbsp fresh dill, chopped Black pepper For the baguette: 2 tbsp sugar 360ml lukewarm water 2 tbsp fast action yeast 320g gluten-free white rice flour 125g gluten-free tapioca flour 1 tbsp xanthan gum 1½ tsp salt 30g butter, melted, plus extra for greasing and brushing 3 egg whites, beaten slightly 1 tsp apple cider vinegar 1 Place the fresh salmon in a pan and cover with cold water. Bring to a simmer over a medium heat and cook for three minutes. Turn the salmon over and set aside to cool in its poaching liquid. When cool, transfer the salmon to a plate and use a fork to flake into small chunks. 2 Whizz the butter in a food processor until smooth. Add the flaked salmon, smoked salmon and crème fraîche or sour cream. 48
To serve: Extra-virgin olive oil ½ a lemon, for squeezing Whizz until roughly combined. Add the herbs and whizz again to your desired texture. Taste the rillettes and season with plenty of black pepper. Transfer to a jar and keep on the fridge while you make the French bread. 3 In a small bowl, dissolve the sugar in the water. Add the yeast and set aside for five minutes until foamy. 4 In the bowl of a stand mixer, combine the flours, xanthan gum and salt. Blend with the mixer on low. 5 Add the yeast mixture and blend to combine with the dry ingredients. 6 Add the butter, egg whites and vinegar. Beat together on high for three minutes. 7 Grease two large baking trays with butter and dust lightly with some extra gluten-free flour. Spoon the dough into two long baguette shapes, one on each baking tray. 8 Use the tip of a sharp knife to slash the baguettes diagonally every 5-6cm. Brush each with melted butter. 9 Cover with a clean tea towel and set aside to rise in a warm place for 25-30 minutes until doubled in size. 10 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Bake for 40-45 minutes, rotating the trays halfway through. 11 Allow to cool thoroughly before slicing. Lightly toast slices of baguette and pack to serve with the rillettes.
1 Use a vegetable peeler to peel the courgettes lengthways into wide, thin ribbons. Heat a griddle pan over a high heat and cook the courgette ribbons in batches until lightly charred on each side. 2 Place the courgette slices in a single layer on a large plate and allow to cool. Season generously with salt and black pepper. 3 When cool, place the courgettes into a sealable tub and top with the Feta, garlic and chilli. Tear over the fresh herbs. 4 Pack a bottle of extra-virgin olive oil and a halved lemon. When ready to serve the salad, drizzle over some oil and finish with a generous squeeze of lemon juice. Per Serving 112kcals, 8.6g fat (3.3g saturated), 6.1g carbs, 3.1g sugars, 4.3g protein, 1.7g fibre, 0.229g sodium
Per Serving 448kcals, 13.3g fat (6.9g saturated), 68.2g carbs, 4.2g sugars, 14.3g protein, 3.6g fibre, 2.634g sodium
easy Gluten-Free
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fun in the kitchen | GROWN-UPS' PICNIC
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Cold peanut noodles Serves 4-6
340g gluten-free soba noodles 150g frozen peas 130g peanut butter 2 tbsp rice vinegar 1 tbsp gluten-free tamari 1 x 3cm piece of fresh ginger, grated 1 tsp sesame oil 2 tsp gluten-free Asian chilli sauce Salt and black pepper 150g cooked leftover chicken, shredded 1 cucumber, chopped 5 spring onions, chopped Red chilli, deseeded and sliced 1 Bring a large pot of water to a boil. Cook the soba noodles according to the package instructions, adding the peas for the final two minutes of cooking time. Drain the noodles and peas, reserving about 160ml of the cooking water, then place under cold running
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water until cool. 2 In a large bowl, whisk together the peanut butter, rice vinegar, tamari, ginger, sesame oil and chilli sauce. Add the reserved cooking water, season with salt and pepper and whisk until smooth. Transfer to a jar. 3 Pack the noodles and peas into a transportable container and top with the chicken, cucumber, spring onions and chilli. 4 When ready to serve, pour the peanut dressing over the noodles and toss to combine. Per Serving 448kcals, 13.3g fat (6.9g saturated), 68.2g carbs, 4.2g sugars, 14.3g protein, 3.6g fibre, 2.634g sodium
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Top Tip
Soba noodles are also known as buckwheat noodles. While buckwheat is naturally gluten-free, wheat flour may be added to certain brands, so always be sure to check the label.
easy Gluten-Free
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fun in the kitchen | GROWN-UPS' PICNIC
Prosecco with strawberries and elderflower Serves 6
12 strawberries, washed, hulled and halved Elderflower cordial 1 x 750ml bottle of sparkling wine 1 Divide the strawberries between six Prosecco glasses. 2 Pour about one teaspoon of elderflower cordial into the bottom of each glass. 3 Top up the glasses with sparkling wine. 4 Repeat as desired!
Flip to p.54 for more summer cocktails using sparkling wine!
Per Serving 107kcals, 0.1g fat (0g saturated), 5g carbs, 3.2g sugars, 0.2g protein, 0g fibre, 0.01g sodium
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Other tasty gluten-free nibbles:
• Hummus and crudités • A selection of soft cheeses and some gluten-free crackers • Fresh fruit salad • Mozzarella and cherry tomato skewers • Ripe, halved figs wrapped in strips of prosciutto (hold together with cocktail sticks) • Mini muffin-tin frittatas • Cold chicken skewers with gluten-free sweet chilli sauce for dipping
Peach, almond and olive oil cake Serves 8
4 tbsp olive oil, plus extra for greasing 240g ground almonds 4 tbsp gluten-free cornflour 4 tbsp coconut sugar ½ tsp bicarbonate of soda ¼ tsp salt 120ml unsweetened almond milk 8 tbsp honey 1 tsp gluten-free vanilla extract 3 eggs at room temperature 3 ripe peaches, peeled and thinly sliced To serve: Vanilla Greek yoghurt (optional)
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1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Grease the sides and bottom of a 23cm springform cake tin with olive oil. Line the bottom with parchment, greasing the top of the parchment as well. 2 In a medium bowl, combine the ground almonds, cornflour, coconut sugar, bicarbonate of soda and salt. 3 In a small bowl, whisk together the almond milk, honey, olive oil, vanilla and eggs. 4 Using an electric mixer or by hand, gradually add the wet mixture to the dry ingredients and mix until smooth. 5 Pour the batter into the prepared tin. Arrange the peach slices on top of the batter
in a single even layer, allowing a little space between each. 6 Place in the middle of the oven and bake for 40-50 minutes, or until a skewer inserted into the centre of the cake comes out clean. Place on a wire rack to cool. 7 To serve, carefully remove the sides of the tin. Serve the cake with vanilla Greek yoghurt, if desired. Per Serving 417kcals, 27.6g fat (5.9g saturated), 38.8g carbs, 30.5g sugars, 9.6g protein, 5.3g fibre, 0.18g sodium
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5. Mix the Clonakilty Blackpudding, apple cubes and sage together. 6. Stuff this mixture into chicken breasts. Don’t overfill as the mixture will expand while cooking. 7. Wrap the rashers around the chicken breasts and place on a greased oven tray. 8. Roast in the oven for 30-40 minutes until the chicken is cooked through. 9. Allow to cool slightly before slicing into four or five pieces. 10. Serve the chicken with a baby leaf
Flavoursome, succulent and delicious, Clonakilty’s gluten-free range includes Blackpudding, Whitepudding and a variety of sausages. Clonakilty Blackpudding Stuffed Chicken Breast
200g Clonakilty Rashers 280g Clonakilty Blackpudding 2 red apples Handful of chopped sage Method: 1. Preheat the oven to 180°C. 2. Slice rashers lengthways in half. 3. Slice chicken lengthways. Don’t cut
Serves 4
all the way through to allow a pocket
Ingredients:
for stuffing.
4 chicken breasts
4. Chop apples into small cubes.
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and apple salad.
Find more recipe ideas at www.clonakiltyblackpudding.ie/recipes
30/04/2018 12:06
Add a little luxury to your summer with these Prosecco-inspired cocktails
Cheers, d
Strawberry thyme fizz
French 75 Makes 1 Put 2-3 ice cubes into a tall glass. Add 1 tsp grenadine, 1 tbsp lemon juice and 30ml gin. Top up with chilled sparkling wine. Garnish with a slice of lemon and serve. Repeat as needed.
54
Makes 12 Place 250ml water, 10 strawberries and 3 sprigs of fresh thyme in a small pot and bring to a boil. Reduce the heat and simmer for 15-20 minutes or until the water turns red. Sieve the mixture, discarding the solids. Add 200g sugar to the water and boil for 3-4 minutes, stirring, until the sugar dissolves. Remove from the heat and allow to cool, then refrigerate until ready to serve. To assemble the cocktails, pour 30ml limoncello and 20ml of the strawberrythyme simple syrup into each Prosecco glass. Slowly top up with chilled sparkling wine and garnish each with a strawberry and a thyme sprig.
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, darling Classic bellinis
FUN IN THE KITCHEN | PROSECCO COCKTAILS
Sparkling rosé sangria Serves 6 Bring 120ml water to a boil in a small saucepan and add 100g sugar. Simmer, stirring, for 3-4 minutes until the sugar is completely dissolved. Remove from the heat and allow to cool completely. When ready to serve, thinly slice 2 ripe pears and 2 ripe peaches. Place the fruits in a pitcher and add the cooled simple syrup, 60ml triple sec and 1 chilled 750ml bottle of sparkling rosé. Stir and serve.
Serves 6-8 In the bowl of a food processor, combine 2 ripe, pitted and chopped peaches, 1 tbsp lemon juice and 1 tsp sugar. Whizz until smooth. Press the mixture through a sieve and discard the solids. To assemble the cocktails, place 2 tbsp of the peach purée into each Prosecco flute and top up with chilled sparkling wine. Serve the bellinis immediately.
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Meringue magic 56
Sweet, chewy, crisp and airy, meringues are the perfect gluten-free summertime treat
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FUN IN THE KITCHEN | MERINGUE
Summer stunner pavlova Serves 8
3 egg whites 150g caster sugar 1 tsp gluten-free cornflour 1 tsp white vinegar For the topping: 1 tsp butter 5 nectarines, peeled, stoned and thickly sliced 100g strawberries, destemmed and halved 100g blueberries 100g raspberries 3 tsp honey 200ml double cream 60g lemon curd Edible flowers (optional) 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Beat the egg whites in a clean, dry mixing bowl for a few minutes until foamy. 2 Gradually beat in the caster sugar for a few minutes until stiff peaks form and the mixture is thick and glossy. 3 Gently fold in the cornflour and vinegar. 4 Draw a 15cm circle on a piece of parchment paper and flip the paper over (the easiest way to do this is to draw around a 15cm cake tin). 5 Use a little of the meringue mixture to stick the four corners of the parchment paper to a baking tray. Spread the meringue out to fill the circle, making it indented in the centre. Use a clean spatula or palette knife to make the sides as smooth and as high as possible. 6 Place the meringue in the oven and immediately reduce the temperature to 120˚C/100˚C fan/gas mark ½. Bake for 50 minutes, then turn off the oven and leave the pavlova inside to cool completely — don’t be tempted to open the oven door! 7 Add the butter and nectarines to a small saucepan over a medium-low heat and cook for five minutes until softened. 8 Stir in the strawberries, blueberries, raspberries and honey and cook for a few more minutes until the mixture is thickened and the fruit is slightly softened. Set aside and allow to cool. 9 Beat the cream until thick and whipped, then gradually fold into the lemon curd until the mixture is combined. 10 Spread the lemon cream over the pavlova, then top with the softened fruits and edible flowers (if using). Per Serving Per Serving 264kcals, 13g fat (7.8g saturated), 36g carbs, 30.4g sugars, 4.2g protein, 2.9g fibre, 0.059g sodium
Eton mess crêpes with raspberry sauce Makes 6
For the pancakes: 100g gluten-free plain flour 2 large eggs 300ml milk 1 tbsp butter, melted, plus extra for cooking 1 lemon, cut into wedges For the raspberry sauce: 200g fresh raspberries (or frozen raspberries, thawed) 1 tsp lemon juice Sugar, to taste For the filling: 500ml whipped cream 6 meringue nests, crushed 1 x 125g punnet of raspberries
1 Whisk the flour, eggs, milk and butter together in a large jug to form a smooth batter. Set aside for 30 minutes to rest. 2 In a blender, whizz together the raspberries, lemon juice and sugar, adjusting the sweetness to your taste. Strain the purée through a sieve. 3 Heat a non-stick frying pan over a mediumhigh heat and melt a knob of butter. When hot, add a ladleful of pancake batter, lifting and tilting the pan so it forms an even coating on the bottom. Cook for one minute until bubbles form in the centre, then flip and cook for another 30 seconds. Squeeze a bit of lemon over the cooked pancake and set aside to cool. Repeat with the rest of the batter. 4 Mix the filling ingredients until combined, then use this mixture to fill the cooled pancakes and serve. Per Serving 174kcals, 9.8g fat (4.5g saturated), 15.8g carbs, 2.5g sugars, 5.8g protein, 0g fibre, 0.053g sodium
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Salted caramel cocoa meringues Makes 18
80g gluten-free dark chocolate, chopped 4 egg whites, at room temperature 200g caster sugar ½ tsp gluten-free vanilla extract 120ml gluten-free salted caramel sauce, warmed 1-2 tsp sea salt flakes
S’mores brownies Serves 8-12
For the base: 300g gluten-free Digestive biscuits, finely crushed 130g butter, melted 1½ tbsp light brown sugar For the brownie filling: 100g butter, cubed 120g gluten-free dark chocolate, chopped 200g caster sugar 2 tsp gluten-free vanilla extract 2 large eggs, at room temperature 60g gluten-free plain flour For the meringue topping: 3 large egg whites 150g caster sugar ¼ tsp gluten-free cream of tartar 1 tsp gluten-free vanilla extract 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4 and line a 20cm square baking tin with parchment paper, leaving some excess hanging over the sides. 2 Stir together the crushed biscuits, butter and brown sugar until combined. Press into the bottom of the tray so it forms an even layer. Bake for 8-10 minutes until just browned. Set aside and leave to cool. 58
3 Combine the cubed butter and dark chocolate in a bowl set over a saucepan of gently simmering water (make sure the bottom of the bowl does not touch the water). Stir until melted, then remove from the heat. 4 Stir in the sugar and vanilla, then beat in the eggs until smooth. 5 Stir in the flour until just incorporated. 6 Pour this mixture over the biscuit base and smooth the top. Bake for 20-25 minutes until the edges are just set and a skewer inserted into the centre comes out mostly clean. Leave the base to cool completely. 7 In a clean, dry mixing bowl, beat together the egg whites and sugar using an electric whisk until well combined, then place the mixing bowl over a saucepan of very gently simmering water. Continue whisking until the sugar has completely dissolved; this will also cook the egg whites. 8 Remove from the heat and add the cream of tartar and vanilla. Beat for about five minutes on high speed until the mixture is thick and marshmallow-like. 9 Remove the brownie biscuit base from the tin and spread the meringue over the top. Place under the grill for a minute to brown the top, then slice into bars to serve.
1 Preheat the oven to 140˚C/120˚C fan/ gas mark 1 and line two baking trays with parchment paper. 2 Melt the dark chocolate in a bowl set over a saucepan of simmering water, then remove from the heat and stir until smooth. Set aside and allow to cool. 3 In a clean, dry mixing bowl, beat the egg whites with an electric whisk for a few minutes until foamy. Increase the speed and gradually beat in the sugar until stiff peaks form and the mixture is glossy. Beat in the vanilla extract. 4 Scoop out the mixture in rounded spoonfuls onto the trays. 5 Place a dollop each of the melted chocolate and the warmed salted caramel sauce on top of each meringue. 6 Use a toothpick to swirl the toppings into the meringue. Sprinkle the tops of the meringues with sea salt. 7 Place the baking trays into the oven and immediately reduce the temperature to 120˚C/100˚C fan/gas mark ½. Bake for 40 minutes until the outsides are dry to the touch. Leave to cool completely on the baking trays. Per Serving 171kcals, 3.7g fat (2.6g saturated), 33.3g carbs, 23.2g sugars, 2.4g protein, 0.6g fibre, 0.457g sodium
Per Serving 478kcals, 27.3g fat (14.7g saturated), 55.3g carbs, 41.9g sugars, 4.9g protein, 0.8g fibre, 0.276g sodium
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FUN IN THE KITCHEN | MERINGUE
Top Tip Can’t find gluten-free salted caramel sauce? Flip to p.97 for an easy homemade version!
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a f f o s p i Ch k c o l new b Potato chips are tasty and naturally gluten-free, but why not add more variety with these homemade alternatives?
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fun FAMILY in theMATTERS kitchen| baking | vegetable for Santa chips
Polenta chips with rosemary Serves 6-8 Olive oil, for greasing and drizzling 2l gluten-free vegetable or chicken stock 500g gluten-free instant polenta or cornmeal 80g Parmesan, grated 1 tbsp fresh rosemary, finely chopped Salt and black pepper 1 Brush two 22 x 30cm baking tins with olive oil to lightly grease. 2 Bring the stock to the boil in a large heavy-based pan over a medium-high heat. 3 Gradually add the polenta bit by bit, whisking constantly until all the polenta is incorporated into the stock. Reduce the heat to medium and cook, stirring constantly, for 2-3 minutes or until the mixture thickens and the polenta is soft. Remove from the heat and stir in the grated Parmesan. 4 Pour the polenta evenly over the bases of the prepared tins and use the back of a spoon to smooth the surface. Cover with non-stick baking paper and set aside to cool. Place in the fridge for at least four hours, or overnight if possible. 5 Carefully turn the polenta out onto a clean work surface. Use a sharp knife to trim off the curved edges. Cut lengthways into 2cm strips. Cut each strip into chips about 6-8cm long. 6 Preheat the oven to 200˚C/180˚C fan/ gas mark 6. Place the polenta “chips” on two baking trays. Drizzle with olive oil and gently toss to coat. Bake for 45-50 minutes, turning once halfway, until crisp and golden brown. 7 Transfer the chips to a serving platter. Sprinkle with rosemary and season with salt and pepper. Serve immediately.
Avocado fries with sriracha dipping sauce Serves 4 80g gluten-free plain flour 2 eggs, beaten 60g gluten-free breadcrumbs 50g Parmesan, grated, or as needed 2 large avocados, each sliced into 12 “chips” Cooking spray For the dipping sauce: 4 tbsp sour cream 1 tsp sriracha hot sauce, or more to taste Squeeze of lime juice
Per Serving 303kcals, 6.9g fat (2.1g saturated), 51.7g carbs, 1.4g sugars, 8.7g protein, 1.8g fibre, 0.922g sodium
1 Preheat the oven to 230˚C/210˚C fan/gas mark 8. 2 Place the flour into a shallow bowl. Beat
the eggs in a second bowl. Combine the breadcrumbs and Parmesan in a third. 3 Gently press the avocado slices into the flour to coat. Shake off any excess flour, then dip the avocado into the beaten egg and finally into the breadcrumbs, gently pressing to coat well on all sides. 4 Place the breaded avocado slices onto a lightly oiled baking tray and spray with cooking spray. Bake for 10 minutes or until golden brown. 5 In a bowl, stir together the sour cream, sriracha hot sauce and lime juice until combined. Add more sriracha and/or lime juice to taste. 6 Serve the fries with the dipping sauce. Per Serving 648kcals, 35.4g fat (12.7g saturated), 63.6g carbs, 2.7g sugars, 21.8g protein, 9.2g fibre, 0.523g sodium
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Herby skinny carrot chips Serves 2 500g carrots, cut into 1cm-thick chips 1½ tbsp gluten-free cornflour Salt and black pepper 1½ tbsp vegetable oil 1 tbsp thyme leaves 1 Preheat the oven to 200C˚/180˚C fan/ gas mark 6 and line a baking tray with parchment paper. 2 In a bowl, combine the carrots with the cornflour and some salt and black pepper. 3 Toss the carrots with the vegetable oil. Spread them in a single layer on the prepared baking tray and bake for 45-55 minutes, turning halfway. 4 Scatter the thyme over the carrot chips and add extra salt or pepper if needed.
Per Serving 217kcals, 10.5g fat (2.1g saturated), 30g carbs, 12.4g sugars, 2.6g protein, 7.2g fibre, 0.251g sodium
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Parmesan courgette fries with lemon aioli Serves 4 70g gluten-free ground almonds 50g Parmesan, finely grated Pinch of cayenne pepper (optional) 1½ tbsp thyme or rosemary, finely chopped ½ tsp salt 3 medium courgettes 1 egg, lightly beaten Olive oil, for drizzling For the lemon aioli: 3 tbsp mayonnaise 2 tbsp plain Greek yoghurt 1 garlic clove, crushed Zest and juice of ½ a lemon ¼ tsp smoked paprika 1 Preheat the oven to 220˚C/200˚C fan/ gas mark 7. Line a large baking tray with 62
parchment paper. 2 In a bowl, combine the ground almonds, Parmesan, cayenne pepper (if using), herbs and salt. Beat the egg in a separate bowl. 3 Trim the tops and bottoms from the courgettes, then cut in half lengthwise. Cut the halves into 1cm-thick chips. 4 Dip each courgette finger in beaten egg and then into the crumb mixture, making sure they are well coated. 5 Arrange the courgette fries on the prepared baking tray, drizzle with oil and bake for 1215 minutes or until golden and crispy. 6 In a bowl, combine the lemon aioli ingredients together and season to taste with salt and plenty of black pepper. 7 Serve the courgette fries with the aioli.
Per Serving 238kcals, 16.9g fat (3.6g saturated), 14g carbs, 4.6g sugars, 11.9g protein, 4.7g fibre, 0.52g sodium
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fun in theMATTERS kitchen| baking | vegetable chips FAMILY for Santa Make it yours Use chopped tarragon, rosemary or parsley in place of the thyme, if preferred. You could also add some paprika to the cornflour for a little extra flavour.
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Garlic chickpea chips Serves 2-3 225g gluten-free chickpea flour (also known as gram flour) 2 tbsp fresh parsley, finely chopped 2 garlic cloves, crushed 1 tsp salt ½ tsp black pepper 550ml water Vegetable oil, for frying 1 In a heavy medium saucepan, combine the chickpea flour with the parsley, garlic, salt and black pepper. 2 Whisk in the water gradually until a paste forms. Place the mixture over
a medium-high heat and boil for 5-6 minutes, whisking constantly, until thick. Beat with a wooden spoon until smooth. 3 Scrape the dough into a lightly oiled 30 x 19cm baking tray and press a piece of cling film directly onto the dough, pushing it down into the tray. Allow the dough to come to room temperature, then place in the fridge for at least six hours, or overnight if possible. 4 In a medium pan, heat 5cm of vegetable oil to 180˚C. If you don’t have a thermometer, you can check whether the oil is at the right temperature for frying by dipping the handle of a wooden spoon into the oil. The oil should start to bubble steadily. If it bubbles very vigorously, the
oil is too hot. If no bubbles, or very few, pop up, then it’s not hot enough. 5 Turn the chickpea dough out onto a chopping board. Cut it in half lengthwise, then slice crosswise into 2cm-wide sticks. 6 Working in batches, fry the chickpea chips for 2-3 minutes until golden brown. Using a slotted spoon, transfer the chips to kitchen paper to drain. Sprinkle with salt and serve immediately. Per Serving 657kcals, 34.1g fat (6.1g saturated), 69.8g carbs, 12.1g sugars, 22.1g protein, 19.9g fibre, 1.193g sodium
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Make it yours You could also use a deep-fat fryer to cook these chips. If you’re not a fan of garlic, it can easily be omitted.
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Family matters
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FANCY FRITTATAS
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15 WAYS WITH GLUTEN-FREE CARBS
75
DON’T CUT THE CARBS
76
EVERYDAY EATS
83
FEELING FRUITY
87
EASY JUNIORS
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Make it yours
Fancy frittatas
Add some chopped black olives along with the paprika, chilli and oregano, if desired. If you don’t have cream, you can substitute milk.
Cheap, quick, wholesome and gluten-free, jazz up the humble frittata with these tasty fillings 66
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FAMILY MATTERS | Fancy frittatas Tapas frittata Serves 6-8 4 medium potatoes, skins on, scrubbed and sliced 3 tbsp olive oil 1 red onion, chopped 1 red and 1 orange/yellow pepper, deseeded and sliced Salt and black pepper 100g spicy chorizo, roughly chopped 1 tsp paprika ½ tsp chilli flakes 1 tsp dried oregano 6 eggs 3 tbsp cream 90g mature Cheddar, grated To serve: Tomato salsa 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 Bring a large pot of salted water to the boil. Add the potatoes and cook for 4-5 minutes until just fork tender. Drain thoroughly and pat dry with kitchen paper. Set aside to cool. 3 Heat one tablespoon of the oil in an ovenproof frying pan and cook the onion for 4-5 minutes until softened. Add the peppers and cook for 3-4 minutes. Season with salt and black pepper, then transfer to a plate and set aside. 4 In the same pan, heat the remaining two tablespoons of olive oil. Brown the chorizo and potatoes on all sides, working in batches if necessary. Season generously with salt and black pepper. Add the paprika, chilli and oregano. Return the onion and peppers to the pan and toss everything together. 5 In a mixing bowl, whisk together the eggs, cream, salt and pepper. Fold through the grated Cheddar. Pour the egg mixture into the pan over the chorizo and vegetables. 6 Cook over a medium-low heat for 4-5 minutes, using a rubber spatula to lift the cooked edges and allow the uncooked eggs to flow underneath, until the outsides of the frittata are just set but the centre is still wobbly. Transfer to the oven and cook for 8-10 minutes or until the frittata is set. 7 Remove from the heat and allow to rest for 4-5 minutes, then transfer to a chopping board and cut into wedges. Serve warm or at room temperature with some tomato salsa for dipping. Per Serving 473kcals, 31.7g fat (5.3g saturated), 19.4g carbs, 2.3g sugars, 29.4g protein, 3g fibre, 0.098g sodium
Smoked salmon, kale and cottage cheese frittata Serves 6 1 tbsp olive oil 2 leeks, finely chopped 5 spring onions, finely sliced 2 garlic cloves, crushed 70g kale, stems removed, finely chopped 1 small bunch fresh dill, finely chopped (reserve some leaves to garnish) 2 tbsp fresh parsley, finely chopped 6 large eggs 50g Feta, crumbled 200g cottage cheese Salt and black pepper 100g smoked salmon, cut into strips 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 Heat the oil in a 23cm ovenproof frying pan over a medium-low heat. Cook the leeks, spring onions and garlic for five minutes. 3 Stir in the kale, dill and parsley and cook for a further five minutes or until softened. Transfer to a bowl and set aside. 4 In a large bowl, beat the eggs with the Feta and 150g of the cottage cheese.
5 Season generously with salt and black pepper. Mix together. 6 Clean the frying pan and spray or oil again. Place over a low heat. Scatter about half of the leek and kale mixture on the pan and then add a few strips of smoked salmon. 7 Pour some of the beaten egg over the top and shake the pan so that the egg covers all of the ingredients. 8 Layer the remaining vegetables and salmon over the top. Add the rest of the egg and top with spoonfuls of the remaining cottage cheese. Season with black pepper and scatter with some dill. 9 Cook over a medium-low heat for 4-5 minutes, using a rubber spatula to lift the cooked edges and allow the uncooked eggs to flow underneath, until the outsides of the frittata are just set but the centre is still wobbly. Transfer to the oven and cook for 8-10 minutes or until the frittata is set. 10 Remove from the heat and allow to rest for 4-5 minutes, then transfer to a chopping board and cut into wedges. Serve the frittata warm or at room temperature. Per Serving 200kcals, 10.7g fat (3.7g saturated), 10.2g carbs, 2.3g sugars, 16.8g protein, 1.5g fibre, 0.678g sodium
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Make it yours If you don’t have fresh coriander, use one teaspoon of dried coriander instead. If you like, you can replace the prawns with 300g of leftover shredded cooked chicken.
Asian prawn and spring onion frittata Serves 2-3 1 tbsp olive oil 2cm piece of fresh ginger, peeled and grated 1 red chilli, deseeded and finely chopped 8 spring onions, chopped 6 eggs 1 tbsp gluten-free tamari ½ tsp dried chilli flakes 2 tbsp fresh coriander, chopped Salt and black pepper 300g small cooked prawns, peeled 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 Heat the olive oil in an ovenproof frying pan over a medium heat. Add the ginger, red chilli and spring onions and cook for 1-2 minutes, stirring occasionally. 68
3 In a small bowl, mix together the eggs, tamari, chilli flakes, coriander and some salt and black pepper. 4 Add the prawns to the pan and heat through for 30 seconds. 5 Pour the egg mixture into the pan. Cook over a medium-low heat for 3-4 minutes, using a rubber spatula to lift the cooked edges and allow the uncooked eggs to flow underneath, until the outsides of the frittata are just set but the centre is still wobbly. Transfer to the oven and cook for 7-8 minutes or until the frittata is set. 6 Remove from the heat and allow to rest for 4-5 minutes, then transfer to a chopping board and cut into wedges. Serve the frittata warm or at room temperature.
Roast chicken, pea and Brie frittata Serves 4 2 tbsp vegetable oil 4 shallots, sliced 8 eggs, lightly beaten 1 tsp fresh thyme leaves 1 tbsp fresh parsley, leaves picked and finely chopped 200g leftover roast chicken, shredded 150g frozen peas, thawed in boiling water for 30 seconds 170g Brie, cut into 1cm cubes Salt and black pepper 1 Heat half of the oil in an ovenproof frying pan over a medium heat. Add the shallots and cook for 6-8 minutes, stirring occasionally, until softened and lightly browned, adding a splash of water if the pan becomes too dry. Transfer to a plate and allow to cool slightly. 2 In a bowl, combine the eggs, thyme, parsley, chicken, peas and Brie. Season with salt and black pepper. 3 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Heat the remaining oil in the same pan over a medium heat. 4 Add the shallots to the egg mixture and stir. Pour into the pan and cook over a medium-low heat for 4-5 minutes, using a rubber spatula to lift the cooked edges and allow the uncooked eggs to flow underneath, until the outsides of the frittata are just set but the centre is still wobbly. Transfer to the oven and cook for 20 minutes or until set. 5 Remove from the heat and allow to rest for 4-5 minutes, then transfer to a chopping board and cut into wedges. Serve warm or at room temperature. Per Serving 385kcals, 29.8g fat (10.4g saturated), 9.7g carbs, 2.8g sugars, 19.6g protein, 3.1g fibre, 0.349g sodium
Per Serving 319kcals, 15.5g fat (4g saturated), 9.3g carbs, 1.9g sugars, 35.4g protein, 1.8g fibre, 0.727g sodium
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FAMILY MATTERS | Fancy frittatas
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Caramelised onion, mushroom and goat’s cheese frittata Serves 4 20g butter 1 tbsp extra-virgin olive oil 1 large onion, thinly sliced Salt and black pepper 200g chestnut mushrooms, sliced 1 tbsp fresh thyme, chopped 8 eggs, beaten 120g goat's cheese, crumbled 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 Melt the butter and olive oil together in a 20cm ovenproof pan over a medium-low heat. Add the onion and a pinch of salt and cook for 20 minutes until golden brown and soft. 3 Add the mushrooms and cook for 5-6 minutes until tender. Add the thyme and season with salt and black pepper. 4 Add the eggs and stir gently to distribute
the onions and mushrooms evenly. Cook over a medium-low heat for 4-5 minutes, using a rubber spatula to lift the cooked edges and allow the uncooked eggs to flow underneath, until the outsides of the frittata are just set but the centre is still wobbly. 5 Transfer to the oven and cook for 3-4 minutes, then top with the crumbled goat’s cheese and cook for another 5-6 minutes or until the frittata is set and the goat's cheese on top is bubbling. 6 Remove from the heat and allow to rest for 4-5 minutes, then transfer to a chopping board and cut into wedges. Serve the frittata warm or at room temperature. Per Serving 353kcals, 27.3g fat (13.2g saturated), 6.4g carbs, 3g sugars, 21.7g protein, 1.9g fibre, 0.3g sodium
Not sure what to serve with your frittata? It can easily be a meal on its own, but if you fancy a bit on the side, there are plenty of options. Depending on the mealtime, we love chips, wedges, glutenfree toast, green salads, pickled vegetables, roasted vegetables, fruit salad or glutenfree garlic bread! The serving sizes here allow for sides to be served, so if you’re planning to enjoy your frittata by itself (or you want delicious leftovers for the following day!) it will serve fewer people.
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15
5 ways with rice
Ways with
gluten-free carbs masala and a pinch of salt. Shake and massage until the chicken pieces are well coated. Heat
Pea, mint and Feta risotto Serves 2
Melt a knob of butter in a large pot over a
1 tbsp olive oil in a large pan over a medium
medium heat and cook 200g Arborio rice for
heat and cook 1 sliced onion until soft and
2-3 minutes. Make up 1l gluten-free vegetable
translucent. Add 2 crushed garlic cloves, ½ tsp
stock and add a ladleful to the rice. Cook,
ground cumin, ½ tsp dried coriander, a pinch
stirring, until almost all of the liquid has been
Serves 2
of cinnamon and 50g raisins or sultanas. Cook
absorbed. Add another ladle of stock and stir
Place 350g day-old chilled cooked rice in a
for one minute until fragrant. Stir in 200g
again until almost absorbed. Continue until
bowl and break up with your hands. Heat
brown rice, 250ml gluten-free chicken stock
the rice is cooked to al dente — you probably
½ tbsp vegetable oil in a large wok over
and 1 x 165ml tin of coconut milk. Bring to
won’t need all of the stock. Add 150g peas
a high heat until smoking. Add half of the
a boil, then add the spiced chicken. Turn the
and cook for 3-4 minutes longer. Season with
rice and cook for 2-3 minutes, stirring, until
heat to a gentle simmer, cover and cook for
salt and a generous amount of black pepper.
toasted. Transfer to a bowl and repeat with
35-40 minutes until the rice is tender. Divide
Remove the pot from the heat and stir in
the remaining rice, using another ½ tbsp oil.
between bowls and scatter with the toasted
the zest of 1 lemon and 60g crumbled Feta.
Return all of the rice to the wok and press it
almonds and some chopped mint.
Divide the risotto between bowls. Finely chop
Veggie fried rice
up the sides, leaving a space in the middle. Add ½ tbsp oil to the space and cook 1 chopped onion, 1 chopped carrot, 3 chopped spring onions and 2 crushed garlic cloves for
a small handful of fresh mint and scatter some
Greek lemon, chicken and rice soup
over the top of each bowl before serving.
Luxurious buttered Parmesan rice
one minute, stirring gently. Add 1 tsp gluten-
Serves 4
free tamari and 1 tsp toasted sesame oil and
Heat 1 tbsp oil in a soup pot over a medium-
toss everything together to coat. Push the rice
high heat. Add 1 chopped onion and 1
to the side of the wok and add another ½ tbsp
chopped carrot and cook for five minutes
Melt 60g butter in a pan over a medium heat.
oil. Break 1 egg into the oil and scramble. Toss
or until just tender. Add 950ml gluten-free
Add 3 crushed garlic cloves and cook for 2-3
the egg and rice together. Add 120g frozen
chicken stock and 100g Arborio rice and bring
minutes. Add 200g uncooked white rice and
peas and stir for 2-3 minutes, then serve.
to a boil. Reduce the heat to a simmer and
stir to coat. Add 250ml gluten-free chicken
cook for 15 minutes or until the rice is cooked
stock and 250ml whole milk and bring to a
One-pan Moroccan chicken and rice
through. Add 300g cooked, shredded chicken
boil, then reduce the heat to a gentle simmer.
to the pot and stir. In a small bowl, beat 3 eggs
Cover and cook for 20 minutes, stirring every
together with the juice of 1 lemon. Transfer
few minutes to prevent the rice from sticking
Serves 2
one ladle of the soup to the egg mixture and
to the bottom. Stir in 40g grated Parmesan
Toast 30g flaked almonds in a hot, dry pan
stir, then pour the egg mixture into the soup.
and 1 tbsp chopped fresh parsley. Season with
until golden. Set aside. Slice 4 boneless,
Season with salt, black pepper and lemon
salt and black pepper, then remove from the
skinless chicken thighs into 3-4 pieces each
juice to taste. Add 4 tbsp chopped dill and
heat, cover and rest for five minutes. Serve as
and place in a plastic bag with 2 tsp garam
cook for 2-3 minutes, then serve.
a side dish for chicken or pork.
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Serves 4
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seasonal cooking | everyday veg
5 ways with gluten-free pasta Spicy prawn pasta with creamy tomato sauce Serves 4
Cook 400g gluten-free short pasta in a large pan of salted boiling water according to package instructions, then drain and set aside. Heat 1 tbsp olive oil in a large pan. Add ½ tsp chilli flakes and 450g raw, peeled and deveined prawns. Cook the prawns for one minute per side or until completely pink. Remove from pan and set aside. Add another 1 tbsp oil to the pan and cook 2 finely
Bacon and poached egg pasta
Serves 4
In a large pan, cook 6 gluten-free rashers over
Pasta in blue cheese and walnut sauce Serves 4-6
a medium heat until crispy, then set aside on a
Melt a knob of butter in a large pan over a
plate lined with kitchen paper. Reserve the fat
low heat and cook 2 finely chopped shallots
in the pan. Poach 4 eggs until the whites are
for 5-6 minutes until soft. Add 2 crushed
set but the yolks are still runny, then transfer
garlic cloves and cook for another minute.
to a plate lined with kitchen paper and set
Turn the heat to medium, then add a generous
aside. Cook 400g gluten-free long pasta
splash of white wine. Once the sizzling
according to package instructions. Return the pan with the bacon fat to a medium heat and add 600g asparagus with some seasoning.
subsides, add 150ml cream and 120g crumbled blue cheese. Stir together over a low heat until the cheese
chopped shallots over a medium-high heat for
melts. Taste and
five minutes. Add 3
season with
crushed garlic
black pepper.
cloves and
Add 2 large
cook for
handfuls
one
of spinach
more
leaves and stir until wilted.
minute.
Keep the sauce warm while
Add 1 x
you cook 400g gluten-free
680g jar of tomato
long pasta according to
passata, 120ml
package instructions. Toss
cream and ½
the pasta in the sauce and
tsp gluten-
sprinkle with a handful of
free Italian
chopped walnuts and some
seasoning.
fresh parsley to serve.
Simmer for five minutes,
Pasta with slowcooked pork ragù
then return the prawns to the pan. Stir in the
Serves 6-8
pasta and allow to heat through for
Heat 2 tbsp olive oil in a heavy
3-4 minutes, then serve.
saucepan over a high heat. Peel and quarter 1 garlic clove,
Vegan green pasta salad
add to the pan and cook for
Serves 4
30-40 seconds, then remove
In a food processor, blend together 1
with a slotted spoon. Turn the
large ripe avocado, 1 crushed garlic clove,
heat to medium-high. Season
the juice of 1 lemon, 10 mint leaves and a
650g pork ribs and add to the
large handful each of dill and coriander. Whizz
pan. Brown on all sides, then remove.
until very smooth, then add a splash or two
Drain away the oil and place the pan back
of water until the mixture is the consistency
on a medium-high heat. Add 2 x 400g tins of
of a light dressing. Set aside. Cook 350g
Cook for 4-5 minutes until just tender, stirring
chopped tomatoes, 4 tbsp chopped fresh basil,
gluten-free short pasta according to package
occasionally. Add 150g fresh or frozen peas
2 crushed garlic cloves and some salt and
instructions. Chop 100g mangetout into 2cm
and cook for 1-2 minutes. Turn the heat to low
pepper. Return the ribs to the pan. Bring to a
lengths and add to the pan along with 120g
and add the zest and juice of 1 lemon. Drain
boil, then reduce the heat, cover and simmer
frozen peas about two minutes before the
the pasta, reserving 120ml of the cooking
for 3-4 hours or until tender. Remove the ribs
pasta is ready. Drain the pasta and run under
water. Transfer the pasta to the pan with the
and shred the meat using two forks. Return
cold water to cool. Toss the pasta and sauce
asparagus, add the cooking water and crumble
the meat to the pan and stir to combine.
together and stir in ½ a sliced cucumber. Serve
in the bacon. Add 2 tbsp chopped parsley and
Cook 600g gluten-free long pasta to al dente
the salad immediately or refrigerate for a few
toss to combine. Divide between bowls and
according to package instructions, then serve
hours. Garnish with fresh herbs.
top each with a poached egg.
the ragù over the pasta.
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2 tbsp gluten-free tamari, 2 tbsp water and 2 crushed garlic cloves. Pour into a baking
5 ways with quinoa Taco-stuffed peppers Serves 4
Preheat the oven to 180˚C/160˚C fan/ gas mark 4. Cut 4 yellow peppers in half lengthways and place on a baking tray, open side up. Heat 1 tsp olive oil in a large pan and cook 600g beef mince with 1 chopped onion until no pink parts remain. Drain away any fat. Add 1 tbsp cumin, ½ tbsp gluten-free chilli powder, 270g cooked quinoa, 120g grated Cheddar, 80g sour cream and 120g glutenfree salsa and stir to combine. Divide this mixture between the peppers and top each with a little extra Cheddar. Bake for 20-25 minutes, then garnish with chopped fresh coriander and serve.
Serves 4-6
Cook 100g quinoa according to package directions, then allow to cool completely. Chop 1 medium head of cauliflower into florets and add in batches to the bowl of a food processor, pulsing into coarse pieces. In a large bowl, combine the quinoa and cauliflower. Thaw 200g frozen peas in a cup of boiling water, drain and add to the bowl. Add
Place the salmon, skin side up, into the sauce and allow to marinate while the oven heats. Place in the oven and cook for 15-20 minutes, or until cooked to your liking. Chop 2 small
Jalapeño popper chicken
heads of broccoli into florets and place in a
Cook 50g quinoa according to package
and 2 tsp gluten-free tamari. Toss to coat.
Serves 4
instructions, then allow to cool completely. Preheat the oven to 200˚C/180˚C/gas mark 6. Coat a baking tray with cooking spray. In a shallow bowl, combine 20g grated Cheddar with the cooled quinoa and season well. Place 60g gluten-free plain flour in a second shallow bowl and beat 2 eggs together in a third. Cut a deep pocket into each of 4 chicken fillets, being careful not to cut all the way through. Pat each fillet dry with kitchen paper. Dredge each fillet in the flour, then the egg, then the quinoa, pressing the quinoa on to form a thick layer. Place the coated chicken on the prepared baking tray. Cut 2
Quinoa and cauliflower salad
dish just large enough to hold 4 salmon fillets.
jalapeños in half lengthwise and fill each half with soft cream cheese. Gently push each stuffed jalapeño inside a chicken fillet, cheese side up. Bake for 25 minutes until the quinoa is golden and crunchy. Sprinkle each with a little extra grated cheese and bake for 6-8 minutes longer until melted. Serve garnished with chopped coriander.
Sweet chilli salmon quinoa bowls
bowl with 180g mangetout, 2 tbsp olive oil Place in the oven and roast for 10-15 minutes until cooked. To serve, divide the quinoa between serving bowls and top each one with a salmon fillet, some roasted vegetables and a drizzle of the sweet chilli sauce.
Lemon and blueberry quinoa breakfast bars Makes 9
Cook 90g quinoa according to package instructions, adding a pinch of cinnamon to the water. Fluff the quinoa with a fork and set aside to cool. Preheat the oven to 180˚C/160˚C fan/gas mark 4 and line a 20cm square baking dish with parchment paper. In a large bowl, combine the cooled quinoa with 130g gluten-free quick oats, 4 tbsp shredded coconut and ½ tsp gluten-free baking powder. Stir to combine well. In a small bowl, mix together 3 tbsp sugar, 4 tbsp plain Greek yoghurt, 2 eggs, 1 tbsp lemon juice, 1 tsp lemon zest and ½ tsp gluten-free vanilla extract. Add the wet ingredients to the dry ingredients and stir until just combined. Fold
Serves 4
in 80g blueberries. Pour the mixture into
mint leaves, a small bunch of chopped fresh
Cook 140g quinoa according to package
the prepared baking dish and bake for 25
basil, the zest and juice of 1 lemon, 3 tbsp
instructions. Preheat the oven to 220˚C/200˚C
minutes. Remove from the oven and allow to
extra-virgin olive oil, a pinch of chilli flakes
fan/gas mark 7 and line a large baking tray
cool completely, then remove from the dish
and some salt and black pepper. Chill in the
with parchment paper. In a bowl, whisk
and cut into squares. Drizzle with melted
fridge for two hours before serving.
together 4 tbsp gluten-free sweet chilli sauce,
gluten-free chocolate, if desired.
a small bunch of chopped parsley, 10 chopped
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FAMILY family matters MATTERS| |gluten-free baking for CARBS Santa
Don’t cut the carbs
We explain why carbohydrates are important and look at the gluten-free options you can still enjoy
G
luten is a protein that is naturally found in rye, barley and wheat, including less common wheat varieties like spelt, kamut, farro and durum. These grains are found in common carbohydrate products such as pasta, cous cous, bulghur, semolina and many baked goods. One of the biggest challenges of going gluten-free is the widespread prevalence of wheat, in particular. The good news is that there are plenty of naturally gluten-free carbohydrates that you can still enjoy on a gluten-free diet. These days, many of the gluten-free grains can be found in the supermarket, but some of the lesser-known varieties may be available only in specialty or health food shops. The following grains and other starchcontaining foods are naturally gluten-free: • Potatoes and sweet potatoes • Legumes such as beans, peas and lentils • Gluten-free oats
Top tips • More and more gluten-free products are being launched onto the market all the time, so keep your eyes peeled for newer options. • It is possible for naturally glutenfree grains to be cross-contaminated through contact with gluten-containing grains in harvesting and processing. Always check the label to ensure that
• Nut flours
• Carbohydrates are broken down into
• Grains such as: Rice Cassava Corn/maize Soy Potato Tapioca Sorghum Quinoa Millet Buckwheat groats/kasha Amaranth Teff Flax Chia Yucca
Going gluten-free should not mean giving up carbohydrates altogether. Carbs are a valuable source of energy, and including some carbs in your diet is essential.
smaller units of sugar, which are absorbed into the bloodstream. This blood sugar (or blood glucose) is transported throughout the body, supplying energy to muscles and other tissues. • Most of our cells use glucose for energy, but our brains are especially reliant on it. This is an extremely important function of carbohydrates and is why low-carb diets can make your brain feel foggy and slow. • Including sufficient amounts of carbohydrates in your diet means that your body can meet its energy needs. If your intake of carbs is too low, or you are using them up too quickly (such as during intense exercise), then your body is forced to break down proteins for energy, preventing them from playing their important roles in maintaining muscle and other body tissues. • Many foods containing carbs also provide fibre, which is necessary for a wellfunctioning digestive system.
the product was produced and packaged in a gluten-free environment. • The healthiest types of carbohydrates are wholegrains, such as those listed above, and other natural plant food sources, such as potatoes, corn, beans and lentils. • Plenty of wheat-free flours can be substituted for regular flour when making baked goods. Just be aware that certain options work better in some recipes
than others: for example, nut flours work well for cookies, but aren’t ideal for bread recipes. It often takes some experimentation to figure out which flours or blends you like using best. • Breadcrumbs are often used to bind burgers, meatballs or meatloaf. These can be swapped out for gluten-free breadcrumbs — or use ground flaxseed to add a fibre boost.
Why are carbs important?
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Delicious familyfriendly options for your summer dinner table
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FAMILY family matters MATTERS| |midweek FAMILY meals FOOD
Grilled Halloumi with a BLT salad Serves 4
500g cherry tomatoes Olive oil 450g Halloumi, sliced into 4 pieces 120g rocket 150g gluten-free pancetta or bacon, cooked until crispy For the dressing: 2 tsp gluten-free Dijon mustard 2 tbsp extra virgin olive oil Juice of ½ a lemon Ÿ tsp honey Black pepper To serve: 4 basil leaves, thinly sliced Gluten-free bread 1 Preheat a lightly oiled griddle pan over a high heat. 2 In a bowl, whisk together all the ingredients for the salad dressing. Set aside. 3 Thread the tomatoes onto skewers (soaked in water for 30 minutes, if wooden). Drizzle with a little olive oil and place them on the griddle pan. Cook for 4-6 minutes, rotating occasionally, until lightly charred. Remove and allow to cool slightly. 4 Brush the Halloumi with a little olive oil and cook on the griddle pan for 1-2 minutes per side until grill marks appear. 5 Add the rocket to the bowl with the dressing and toss to combine. Add half of the tomatoes and most of the bacon and toss together again. 6 Divide the salad between serving plates. Arrange the Halloumi on the salad and top with the remaining tomatoes and bacon. Sprinkle with fresh basil and serve with some gluten-free bread. Per Serving 542kcals, 42.4g fat (23.7g saturated), 10.8g carbs, 4.5g sugars, 32g protein, 2.2g fibre, 1.569g sodium
Chicken Florentine Serves 4
2 tbsp vegetable oil 340g baby spinach 4 chicken fillets, cut into strips Salt and black pepper 1 shallot, finely chopped 2 garlic cloves, crushed 660ml gluten-free chicken stock 240ml cream 90g Parmesan, grated 1 tsp lemon zest, grated 1 tsp lemon juice To serve: Rice, mash or gluten-free pasta 1 Heat half of the oil in a large pan over a medium-high heat. Add the spinach leaves and cook for around two minutes until just wilted, stirring occasionally. 2 Transfer the spinach to a colander and squeeze out as much liquid as possible. Set aside. Wipe out the pan with a ball of kitchen paper.
3 Pat the chicken pieces dry with kitchen paper and season. Heat the remaining oil in the same pan over a medium-high heat. Add the chicken and cook for 4-5 minutes per side until golden. Transfer to a plate, cover with foil and set aside. 4 Add the shallot and garlic to the pan and cook for one minute. Stir in the stock and cream, using a wooden spoon to scrape up any sticky bits from the bottom of the pan. Bring to a boil, then reduce the heat to medium-low. 5 Increase the heat to high and simmer for 1012 minutes until reduced. Return the chicken to the pan and simmer for 10 minutes. 6 Remove the pan from the heat and stir in twothirds of the Parmesan along with the lemon zest and juice. 7 Turn the grill on to a high heat. Stir the spinach into the sauce and sprinkle the top with the remaining Parmesan. 8 Grill for 3-4 minutes until golden brown, then serve with rice, mash or gluten-free pasta. Per Serving 598kcals, 41.2g fat (19.2g saturated), 7.3g carbs, 1g sugars, 50.7g protein, 2g fibre, 0.985g sodium
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Marinated steak fajitas Serves 4
2 tbsp olive oil Juice of 2 limes 3 tsp gluten-free fajita spice 1 tbsp gluten-free Worcestershire sauce 1 garlic clove, crushed 500g sirloin steaks For the vegetables: 1 tbsp olive oil 1 onion, sliced 3 peppers in different colours, deseeded and sliced Salt and black pepper 3 tsp gluten-free fajita spice To serve: Gluten-free tortilla wraps Sour cream Salsa Avocado, chopped
Sticky chicken drumsticks Serves 4
6 garlic cloves, crushed 1 x 4cm piece of fresh ginger, peeled and grated 1 red chilli, deseeded and finely chopped 3 tbsp gluten-free honey 100ml gluten-free tamari 12 chicken drumsticks 1 tbsp vegetable oil Juice of 1 lime To serve: Chips or wedges 1 In a bowl, combine the garlic, ginger, chilli, honey and tamari. Add the drumsticks and turn to coat in the marinade. 2 Cover with cling film and place in the fridge to
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marinate for at least four hours, or overnight. 3 Heat the oil in a large pan over a medium-high heat. Remove the drumsticks from the marinade, allowing excess to drip off, and cook for 10-15 minutes until golden brown on all sides, turning often to prevent the marinade from burning. 4 Transfer the drumsticks to a plate. Pour the remaining marinade into the same pan. 5 Bring to a boil, then reduce to a simmer and cook for 5-6 minutes, stirring often, until it becomes a thick sauce. Stir in the lime juice. 6 Return the chicken to the pan. Cook in the simmering sauce for a further 8-10 minutes or until completely cooked throughout. Serve with chips or wedges.
1 In a dish, combine the olive oil, lime juice, fajita spice, Worcestershire sauce and garlic. Add the steaks and turn to coat, then place in the fridge for 30-60 minutes. 2 Heat the oil in a large pan over a high heat. Add the onion and peppers and season with salt and black pepper. Cook for 6-8 minutes, stirring occasionally, until the vegetables are just becoming tender. During the last few minutes of cooking, add the fajita spice. Transfer the vegetables to a bowl. 3 Return the pan to a high heat. Cook the steaks for two minutes on each side for medium, or until cooked to your liking. 4 Slice the meat against the grain and add to the serving bowl with the vegetables. Serve with gluten-free tortillas, sour cream, salsa and chopped avocado. Per Serving 376kcals, 19.1g fat (4.5g saturated), 12.3g carbs, 4.5g sugars, 39.7g protein, 2.9g fibre, 0.169g sodium
Per Serving 349kcals, 11.5g fat (2.8g saturated), 19.9g carbs, 13.6g sugars, 40.5g protein, 1g fibre, 01.62g sodium
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FAMILY family matters MATTERS| |midweek FAMILY meals FOOD
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FAMILY family matters MATTERS| |midweek FAMILY meals FOOD
Chocolate orange cookies Makes about 48
310g walnuts, or a combination of your favourite nuts 450g icing sugar 60g gluten-free unsweetened cocoa powder ½ tsp sea salt 4 large egg whites 2 tsp gluten-free vanilla extract Zest of 3 large oranges 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Place the walnuts on a baking tray and toast in the oven for 10 minutes, tossing every few minutes. Remove from the oven, allow to cool and roughly chop. 2 Reduce the oven temperature to 170˚C/150˚C fan/gas mark 3. Line two baking trays with parchment paper. 3 In a bowl, stir together the icing sugar, cocoa powder, salt, egg whites, vanilla and orange zest until fully combined. Add the nuts and stir to combine. 4 Drop heaped-teaspoon scoops of the batter onto each baking tray, spacing them out well from each other and the edges of the tray. 5 Place in the oven and bake for 12-14 minutes, rotating and switching the baking trays halfway through. The cookies are done when they are puffed up and cracked on top. 6 Remove from the oven and allow to cool on the baking tray for a few minutes, then slide the parchment paper onto a cooling rack to cool completely. Per Serving 195kcals, 9.6g fat (0.8g saturated), 25.7g carbs, 22.4g sugars, 5g protein, 2g fibre, 0.055g sodium
Make it yours
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For a lighter take, try using 300g low-fat vanilla yoghurt in place of the cream. You could also make this using blueberries, strawberries or blackberries, or a mixture.
Lemon curd and raspberry meringue pots Serves 4
300ml cream 140g fresh raspberries 4 tbsp gluten-free lemon curd 4 large meringue nests, roughly broken
1 Whip the cream until stiff. 2 Gently fold in about three-quarters of the
raspberries, half of the lemon curd and the broken meringues, breaking up some of the raspberries and letting the lemon curd ripple through without being completely mixed in. 3 Layer the remaining lemon curd into four bowls or glasses. Top up with the meringue mixture. Scatter the remaining raspberries over the top to serve. Per Serving 177kcals, 9.6g fat (5.1g saturated), 25.1g carbs, 21.8g sugars, 2.9g protein, 2.3g fibre, 0.11g sodium
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Portobello mushroom burgers with fried eggs Serves 2
2 garlic cloves, crushed 1 shallot, finely chopped 2 tbsp balsamic vinegar ½ tsp dried thyme 2 tbsp olive oil Salt and black pepper 2 large Portobello mushrooms, stems removed Lettuce leaves of choice 1 large ripe tomato, sliced 2 eggs 1 x 125g ball of Mozzarella, sliced 2 gluten-free ciabattas or burger buns, split and lightly toasted
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1 In a small bowl, combine the garlic, shallot, balsamic vinegar, thyme, one tablespoon of the olive oil and a liberal pinch each of salt and black pepper and mix well. Place the mushrooms gill-side up in a baking dish, brush generously with the marinade and allow to sit for 15 minutes. 2 In a bowl, toss the lettuce leaves and tomato slices together with any leftover marinade and set aside. 3 Preheat the oven to 180ËšC/160ËšC fan/gas mark 4. Place the marinated mushrooms in the oven and bake for 10-15 minutes. 4 Heat the remaining oil in a pan over a medium heat and fry the eggs to your liking, keeping each one separate. Season with salt and pepper. 5 Lay the Mozzarella slices on top of the
mushrooms and bake for another 3-4 minutes or until the cheese is just melted. Remove from the oven. 6 To assemble each burger, layer some lettuce leaves, one mushroom (cheese side up), some sliced tomato and one fried egg on the bottom half of each bap/ciabatta and sandwich together with the top half. Per Serving 641kcals, 32.1g fat (30.1g saturated), 54.6g carbs, 4.8g sugars, 35.6g protein, 4.4g fibre, 1.145g sodium
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family matters | fruity treats
Fe e
lin g Fr ui ty
W hu he nt n y fo ou to r a r k se sw ids as ee a on t re al tre on fru at, t it tu he rn
Make it yours
Fruity breakfast ice pops Makes 6 420g natural Greek yoghurt 220g strawberries 1 In a blender, combine the yoghurt and almost all of the strawberries, setting two aside. Whizz until smooth. 2 Pour the mixture into popsicle moulds. Slice the remaining strawberries and add 2-3 slices to each mould. Add wooden lollipop sticks and freeze until firm. 3 Run under lukewarm water to separate the ice pops from their moulds. Per Serving 99kcals, 6.8g fat (4.4g saturated), 6.6g carbs, 5.6g sugars, 3.1g protein, 0.7g fibre, 0.07g sodium
You can use any berries to make these.
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Fruity tacos Serves 4-6 For the taco shells: 2 eggs Âź tsp salt 1 tsp caster sugar 250ml milk 120g gluten-free plain flour 30g butter, melted, plus extra for cooking For the fruit filling: 100g blackberries 100 strawberries, hulled and quartered 100g raspberries 2 bananas, thickly sliced A handful of green grapes 1 kiwi, peeled and chopped To serve: 250g vanilla yoghurt 1 tbsp honey Zest and juice of 1 lemon A few fresh mint leaves, finely shredded 2 tbsp pistachios, finely chopped
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1 Whisk all of the ingredients for the taco shells in a mixing bowl. Cover and refrigerate for about 20 minutes. 2 Heat a knob of butter in a small frying pan (about 20cm) over a medium-high heat. When the butter is foaming, pour about 80ml of the batter into the bottom of the pan. Swirl it around so it makes a thick, even coating. These should be thicker than normal crĂŞpes. 3 Cook for 2-3 minutes until the top is almost set, then flip and cook for 30 seconds until browned. Transfer to a plate and keep warm while you repeat with the rest of the batter. 4 In a bowl, stir together the yoghurt, honey, lemon zest and juice. 5 Gently toss all of the fruit together and layer
the mixture down the centre of each shell. Fold up the shells to resemble a taco. 6 Drizzle the yoghurt sauce over the fruit and top the tacos with fresh mint leaves and pistachios. Serve immediately. Per Serving 262kcals, 8.2g fat (3.8g saturated), 40.3g carbs, 17.1g sugars, 8.8g protein, 4g fibre, 0.2g sodium
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family matters | fruity treats Strawberry fruit leather Serves 8-10 600g strawberries, hulled and halved 1 PurĂŠe the strawberries in a blender until completely smooth. Strain the mixture through a fine-mesh sieve into a large saucepan. 2 Bring the purĂŠe to a boil, then reduce it to a simmer and cook over a medium-low heat for 45-60 minutes, stirring occasionally, until thick and reduced to about 250ml. 3 Preheat the oven to its lowest possible setting and line a large baking tray with a non-stick silicone liner or parchment paper. 4 Pour the hot purĂŠe onto the liner and use a spatula to spread it into a thin, even layer.
5 Place in the oven to dry for 3-4 hours, until it feels tacky but does not stick to your fingers. 6 Transfer the dried mixture with the lining attached to a cooling rack and allow to dry for at least three hours, or overnight if possible. 7 Place a piece of parchment paper on top of the mixture, then peel this paper and the fruit together from the liner or paper underneath. 8 Roll the fruit up in the parchment, then slice or cut with biscuit cutters into your desired size and shape. Per Serving 24kcals, 0.2g fat (0g saturated), 5.8g carbs, 3.7g sugars, 0.5g protein, 1.5g fibre, 0g sodium
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Gluten Free, Same Fresh Pizzeria Taste
Now everyone can enjoy the Fresh Pizzeria Taste with Dr. Oetker Ristorante. We use only the finest quality ingredients to create generous, mouth-watering toppings, now available on a deliciously thin & crispy Gluten Free base. Choose from two irresistible flavours: Pizza Mozzarella and Pizza Salame. Discover the Fresh Pizzeria Taste in the freezer aisle today.
Find me in the Freezer Aisle
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family family matters matters | | kids’ easy cooking juniors
Whip up a batch of this tasty hummus, perfect for lunches or snacks!
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1
2
3
4
Hummus Makes about 500g
1 x 400g tin of chickpeas 4 tbsp extra-virgin olive oil 3 tbsp gluten-free tahini Juice of ½ a lemon, plus more to taste 1 garlic clove, peeled and roughly chopped 1 tsp salt ½ tsp black pepper 1 Carefully open the tin of chickpeas and pour them into a sieve. Rinse them under cool running water. 2 Place all of the ingredients into the bowl of a food processor or blender. Put the lid on. Whizz the hummus continuously for 1-2 minutes until it becomes very smooth. 3 If some of the hummus sticks to the sides of the food processor, stop and scrape it down into the rest of the mixture, then put the lid back on and whizz again. 4 Taste the hummus and see if you’d like to add any more of any of the ingredients for extra flavour. If your hummus is thicker than you’d like it to be, stir in a little more lemon juice or olive oil to thin it out. 5 Use a spatula to scrape the hummus into a tub or bowl. It will keep for up to a week in a sealed container in the fridge. 6 Spread some on toast for a healthy breakfast, or wait until lunchtime and use it in sandwiches, wraps or pittas, or as a dip for raw vegetables.
5
100g serving: 189 kcals, 14.7g fat (2.1g saturated), 10.1g carbs, 0.3g sugars, 5.1g protein, 2.9g fibre, 0.52g sodium
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Living
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ON THE ROAD AGAIN
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ASK RICHELLE
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KITCHEN ESSENTIALS
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HOW TO MAKE INFUSED OILS
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On the road again Planning a gluten-free staycation? Travel writer Thomas Breathnach dishes on his favourite Irish places to stay and eat
Thomas’ travel tip:
“Always notify your hotel or B&B about your gluten-free diet before arrival, particularly if you’re paying for a breakfast rate — it’s never good to leave feeling short-changed.”
Escape to East Cork
STAY: Located in the foodie heartland of East Cork, Castlemartyr Resort and its ritzy estate is a five-star haven for gluten-free gourmands. The hotel’s flagship Bell Tower restaurant offers French fine dining with local fare sans compare, while breakfast at the hotel brings a delicious smorgasbord of gluten-free sweet and savouries. Beyond fine dining, Franchini’s — the hotel’s on-site Italian restaurant — is a highlight, producing artisan gluten-free pizza bases freshly in-house, always a welcome change from standard (but nevertheless 90
appreciated!) buy-in bases. Got a sweet tooth? Indulge in the hotel’s gluten-free afternoon tea. www.castlemartyrresort.com
fresh-off-the-trawler fish and chips with gluten-free batter.
EXPLORE: Nearby Midleton has long been a pioneer of the Irish food movement — even the town’s farmers’ market is stocked with stalls of gluten-free treats. Try the Farmgate for its exceptional rustic fare, or local favourite Midleton Park Hotel for its gluten-free carvery and great gastro pub grub. For a real hidden treat, Skinny’s Diner in Ballycotton offers
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Living don’t forget to lay down the ground rules on sharing the butter!). Emerald Star offers six berth vessels for seven nights from €647, working out at just €15pps per night! www.emeraldstar.ie
Get the royal treatment in Killarney
STAY: Not only is the plush Muckross Park Hotel the hallmark of Kerry hospitality, it offers the finest gluten-free dining experience in Ireland: the Yew Tree Restaurant. Focusing on local produce, the formal dining outfit provides gluten-free variations of both their Ring of Kerry and Wild Atlantic Way menus — a welcome change from having to dissect ingredients with a waiter!
INDULGE: Just launched as the Midlands’ new tourism brand, Ireland’s Hidden Heartlands are dotted with eating gems, often best reached by boat. Try Luker’s Bar in Shannonbridge, The Derg Inn in Terryglass, or one of the most scenic spots on the waterway, Wineport Lodge, just north of Athlone.
Come morning, the breakfast here is the best I’ve ever sampled in Ireland. It offers the full gamut of full Irish options (that includes gluten-free puddings and sausages, too), a dreamy buffet and, best of all, an individual tiered tray of gluten-free breads and scones for each guest. www.muckrosspark.com INDULGE: Killarney is so ahead of food trends that even vegan coeliacs are in luck here. I found my finest meal at The Porterhouse, enjoying tomato and basil soup with gluten-free bread (it’s the simple things!) followed by a chicken risotto that, alone, was worth the trip to the Kingdom. They also feature an impressive range of gluten-free craft beers.
Cruise the River Shannon
STAY: Fancy going it alone? Sometimes, self-catering holidays make the sweetest option, combining the options of dining in and out (and cutting down on the chances of cross-contamination). For an alternative getaway, why not hire a boat for a Shannon cruise? Novice and first time boats are welcome, and you’ll have the option of pottering about farmers markets in the likes of Tuam or Carrick-on-Shannon or dining out. Cruises have a reputation for being an elite pursuit, but the costs come right down when you share with friends or family (just
SAVOUR: La Côte in Wexford town not only ranks as the finest Irish seafood restaurant in which I’ve eaten, but also wins with their specific coeliac menu. It features splendid dishes from land and sea, from local pork belly with aged sauerkraut and apple cider jus to Kilmore Quay cod with dreamy potato gratin. Desert triumphs include carrot cake baked Alaska, and they even bake their own (and deliciously unique) curry infused bread!
Dine out in Dublin
Indulge in Wexford
STAY: Country houses and bed & breakfasts are making a comeback — they’re local, more intimate, and offer a more personal touch than larger hotels. No more so than at Rathaspeck County House, a five-star manor in the heart of Wexford’s sunny southeast. Not only are the prim period rooms majorly wooing (think four-poster beds and standalone bath tubs), but owners Michael and Betty Cuddihy (the latter a coeliac) know how to put on a great gluten-free spread. www.rathaspeckmanor.ie
STAY: The Westin has long been lauded as a gluten-free pioneer in the capital. They offer an exceptional gluten-free afternoon tea, while their various restaurants like the Atrium Lounge and Morelands Grill offer coeliac menus. www.thewestindublin.com You don’t have to go five-star, either. The oft-overlooked Ashling hotel (opposite Heuston station) has one of the most comprehensive breakfast menus in the country, with items like glutenfree scones, gluten-free porridge and buckwheat crackers as standard. www.ashlinghotel.ie RELISH: Dublin has the widest range of gluten-free dining available in the nation, with gluten-free options becoming the rule now rather than the exception (hurrah!). Highlights include the Millstone Restaurant on Dame Street for its early-bird specials, or Carluccio’s Italian restaurant on Dawson Street, which offers an entire coeliac menu featuring excellent bruschetta and antipasti boards. Fancy a quick bite? Beshoff’s, located on both banks of the Liffey, offers delicious gluten-free fish and chips.
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Ask Richelle
About Richelle Richelle Flanagan joined the Board of the Coeliac Society in February 2016. She is a nutritionist and a state-registered dietitian with CORU. She is also a board member of the Irish Nutrition & Dietetic Institute and a member of the Healthy Ireland Council. Richelle runs her own dietetic practice and nutrition consultancy, NutritionWise. Richelle was only recently diagnosed with coeliac disease, driven by her own knowledge as a dietitian. This made her acutely aware of the lack of proper and timely diagnosis, which led her to become involved with the Society to help raise the profile of coeliac disease.
The Coeliac Society of Ireland expert answers your questions about eating and living a healthy glutenfree life.
Q
I am very recently diagnosed as coeliac and am going on my first long-haul flight. Do you have any advice/tips, I am very nervous about getting ill on board?
For long haul flights, contact your airline and request a gluten-free meal. Be warned that plane food is not great at the best of times. My recent experience flying saw even worse gluten-free meals. They were... edible, is all I will say! Luckily, I had brought extra bread and snacks with me. You could pack a gluten-free salad or sandwiches and keep in a cooler
www.coeliac.ie @CoeliacSocIreland @CoeliacIreland
bag; you don’t have to be nervous if you have planned to cover your food options. If you are very recently diagnosed, you should be seen by a dietitian within 2-3 weeks of diagnosis and ideally at three-month intervals for the first year. A review with a dietitian may help to further put your mind at rest. Enjoy your trip, and visit our travel advice page at www.coeliac.ie/live-gluten-free/travelling for more information.
Do you have a burning question about symptoms, diagnosis or living with coeliac disease? Is there something you’ve always wondered about a gluten-free lifestyle, but never asked? Send your queries to jennifer@coeliac.ie with ASK RICHELLE in the subject line to receive advice from the experts and see your question answered in the next edition of Easy Gluten-Free.
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LIVING | ASK THE EXPERTS
Q
I have been diagnosed coeliac since December 2014, but my weight is not increasing. My energy levels have returned to normal, but I would have thought my weight would increase now that my body is absorbing more nutrients.
blood tests, I would get that checked to
400mg of folic acid daily pre-pregnancy
ensure no gluten is inadvertently getting
and up to 12 weeks of pregnancy. Get your
into your diet. Your weight may not be an
coeliac screen and make sure your levels
issue if your energy levels are good and
of haemoglobin, ferritin, folate, vitamin
you are not underweight; however, if you
B12 and vitamin D are checked. With
are underweight, I would recommend you
coeliac disease, your calcium and vitamin
see a dietitian to review your diet and
D requirements are higher, so ensure you
exercise levels.
are meeting your daily requirements of
Q
1000-1500mg of calcium and 10mg of vitamin D. It is likely you will need to
activity, you may not. If you have not
I am a thirty-year-old coeliac, diagnosed since childhood. My partner and I are thinking of starting a family. I manage my diet well and am otherwise healthy. What do I need to consider when planning for pregnancy?
had your annual coeliac disease screening
Most importantly, ensure you are taking
for-pregnancy.
Without knowing anything of your medical, lifestyle and dietary history, I cannot ascertain why you have not gained weight. Many people do gain weight once diagnosed, but if you are very active and not eating enough food to match that
supplement your food intake with vitamin D and calcium to meet your requirements. A review of your diet with a dietitian would be recommended, and be sure to let your GP know you are planning a pregnancy. For further information, see our website at www.coeliac.ie/coeliac-desease/planning-
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Q
Can undiagnosed coeliac disease affect mood? I have coeliac disease, but my teenage son was tested two years ago and the test results were negative. I know teens are prone to mood swings, but he is also suffering with occasional stomach issues.
The evidence is building around the gut-brain axis and the idea that gut inflammation is linked to neurological effects, including depression and anxiety. There is some evidence that the gluten-mediated immune response is associated with neurological and psychiatric manifestations. However, there may be many other reasons for your son’s mood swings, such as lack of energy from a poor diet and/or lack of sleep, which is the case for many teenagers. If you are a strict glutenfree household, then his blood test could have been false negative; ensure he has eaten gluten-containing foods daily for six weeks prior to testing. Get his haemoglobin and ferritin levels checked, as mood swings and irritability are common symptoms of anaemia — and, of course, anaemia is a symptom of coeliac disease. If you are concerned in any way speak with your GP, and consider a review of his diet and lifestyle with a dietitian.
Don’t forget to check out www.coeliac.ie for plenty more tips and advice
Flip to p.76 to find your new favourite family meals!
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In the next issue…
On Sale August 13th!
Inside… • Back to school ideas • Hearty family dinners • Tasty work lunches • Easy baking recipes • Breakfasts on the go • In-season ingredients • Quick midweek meals
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BEAT THE barbecue blues
Our top tips for being able to enjoy the ubiquitous summer barbecue without worrying about the presence of gluten
• Let your host(s) know about with your dietary requirements well in advance. • In all likelihood, you will be sharing barbecue space with gluten-containing foods, so be on the lookout for potential points of cross-contamination. • If you have coeliac disease, cleaning the barbecue grill is a must, but remember that the designated brush may have crumbs embedded in the bristles from previous barbecues. Remove the grill and/or plates and wash thoroughly with soap and water. • Whenever possible, cook your gluten-free food first to prevent contamination. • Cook your food in tin foil packets to be completely sure that it doesn’t come into contact with gluten. • Ask the cook to use separate utensils for turning and serving your food. • Shop-bought marinades and barbecue sauces often contain malt or wheat gluten as a binder, so be wary.
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• Many Asian-style marinades also contain soy sauce, a source of gluten, so advise friends of this before they get marinating. Gluten-free tamari is a perfect alternative. • Make sure none of the meat has been marinated in beer. • Check meats for hidden sources of gluten and ensure any meat you plan to eat is just meat and nothing else. Don’t buy anything glazed or with added spices, flavourings or colourings unless you are 100% sure they come from gluten-free sources. • Don’t forget to check for fillers in burgers and sausages (whether meat or veggie). • Make your own sauces and marinades using naturally gluten-free foods such as oils, citrus juices, garlic, ginger, honey, wine and fresh herbs. • Foods like coleslaw and chips can have hidden gluten that even the most wellintentioned host can mistakenly include. A good idea is to make and bring 1-2 side
dishes that you can be sure are safe. There are plenty of sides that are easy to make gluten-free, including salads, coleslaw, chips, fruit skewers, corn on the cob and potato salad. Your host will appreciate the help! • Check lists of ingredients on nibbles and dips. If there are several different options and there is the potential for crosscontamination, then separate your portion before everyone else digs in. • Don't forget that almost all beer contains gluten. Bring your own gluten-free beer or stick to wine or cider. • Unless you are sure that the burger buns, hot dog buns and other breads are definitely gluten-free, it’s best to go bunless. • Never be afraid to ask for lists of ingredients, request to read packaging or insist on best practice for avoiding crosscontamination. Your health is important and you must be your own best advocate.
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LIVING | kitchen essentials
Make it
at home! BBQ SAUCE
Makes about 350ml Heat a splash of olive oil in a saucepan over a medium heat. Add 1 finely-chopped shallot and cook for 5-6 minutes until soft. Add 1 crushed garlic clove and cook for one minute longer. Reduce the heat to low and add 1 tbsp tomato ketchup, ½ tsp cumin, 1 x 200g tube of tomato purée, 2 tbsp brown sugar, 1 tbsp apple cider vinegar, 1 tbsp maple syrup, 1 tbsp gluten-free Worcestershire sauce, 1 tsp gluten-free Dijon mustard and 1 tsp smoked paprika. Stir to combine and simmer for 8-10 minutes until thickened to your preference. Taste and add salt, pepper or other seasonings as desired. Use a stick blender to whizz the sauce until smooth. If you would like the sauce to be thinner, add a tablespoon or two of water and whizz again. This sauce will keep in the fridge for two weeks or can be frozen for up to three months.
SALTED CARAMEL SAUCE Makes about 350ml Have all your ingredients measured and ready to go before starting this recipe. In a large, deep, heavy saucepan, combine 200g sugar with 60ml water and place over a mediumhigh heat. Once the Use this sugar starts to easy salted caramel sauce melt, whisk it vigorously and continue whisking until it begins to boil, then stop whisking immediately. Allow to boil until it to make the becomes a deep amber colour, swirling the pan gently now and again to ensure it caramelises evenly. Remove the pan from salted caramel the heat and quickly whisk in 90g butter. While whisking, slowly add 120ml heavy cream — the mixture may bubble and spit meringues, p.58. at this point, so wear an oven glove. Stir in 1½ tsp sea salt. Allow the mixture to cool in the pan for 10 minutes, then pour into a glass jar with a lid.
5 WAYS TO USE LEFTOVER EGG YOLKS Do you have egg yolks left over after making one of our meringue recipes? Don’t let them go to waste… Baking Use egg yolks to glaze gluten-free baked goods, such as tart cases, scones or breads, resulting in a deeper colour than traditional egg wash.
Spaghetti carbonara Combine 3 egg yolks and 50g grated Parmesan in a jug and beat together with plenty of black pepper. Cook 150g gluten-free spaghetti according to package instructions, then drain well, reserving some of the cooking water. In a pan, cook 80g pancetta in 1 tbsp olive oil until crispy and golden. Add the spaghetti, tossing to coat in the oil. Remove the pan from the heat and
pour in the egg mixture, stirring quickly to coat the pasta without scrambling the eggs. Add a splash or two of cooking water to loosen the sauce. Serve sprinkled with extra grated Parmesan.
Mayonnaise Make your own mayonnaise. In a bowl, whisk together 2 egg yolks, 1 tsp mustard, ½ tsp vinegar and some salt and black pepper. Slowly whisk in 230ml extra-virgin olive oil.
Burgers
Custard Make a classic crème anglaise using your leftover egg yolks. Whisk 4 egg yolks and 60g caster sugar in a bowl until pale. Boil 250ml cream with ½ a vanilla pod. Gradually add the hot cream to the egg yolks, whisking constantly. Return to a medium heat and cook the custard until it coats the back of the spoon. Strain the custard into a clean bowl and cover with cling film; ensure the cling film touches the whole surface of the custard, as this will prevent a skin from forming.
Use egg yolks in the place of whole eggs for binding your burger mix. Use roughly two egg yolks per whole egg required by the recipe.
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DIY infused oils
Infused oils are so easy to make and will jazz up any salad dressing in an instant. They are also perfect for drizzling over vegetables for roasting, or used as a dip for gluten-free bread. We’ve used Irish rapeseed oil in these recipes, but you can use any good-quality oil you like. The oils will take some time to infuse, but once they’re ready they will last for months. 1 Place 250ml of oil in a saucepan over a medium-low heat. 2 Add the flavouring of your choice (see box below) and allow to warm through for 8-10 minutes. Cover the pan with a lid, turn off the heat and allow to sit for 5-6 hours. 3 If you like, you can pass the oil through a strainer to remove the bits before pouring into a clean oil bottle. • For chilli oil, add 4 tbsp dried chilli flakes • For garlic oil, add 4-5 crushed garlic cloves (Note: Always store garlic oil in the fridge and use within one week.) • For any oil infused with hard woody herbs, such as rosemary, thyme or bay, add 5-6 sprigs of your preferred herb • For lemon oil, add the grated zest of two lemons, being careful not to include the bitter white pith
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Fresh herb oils This is a universal recipe for any fresh herb oil. Use any soft herbs that you have to hand, such as basil, parsley, or coriander. It’s a great time saver and an excellent way of stretching the shelf life of fresh herbs. Basil oil makes a perfect dairy-free alternative to traditional pesto. Once made, your fresh herb oil will keep in the fridge for two weeks.
For any fresh herb oil: 150ml rapeseed oil 100g fresh herbs (stems and all). Pinch of salt
1 Place the ingredients in the food processor and whizz until the mixture is well blended together. 2 Decant into a clean oil bottle and store in the fridge.
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SuperValu is proud to partner with the Coeliac Society
Coeliac Awareness Week 2018 Monday 14th – Sunday 20th May
See in-store for some great value offers and a wide range of gluten free products…
€3
HALF PRICE
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Uncle
EACH
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Brother
COELIAC
Mum
Dad
COELIAC
Aunt-in-law Cousin 1
Cousin 2
Rummo Gluten Free Pasta Range 300g – 400g, €8.33/kg - €6.25/kg was €3.20
Flahavan’s Gluten Free Irish Pure Oats 550g - €5.45/kg was €3.99
Sister
COELIAC
2.50
€
Aunt
Aunt
Uncle-in-law Cousin 4
Cousin 3
Grandfather Grandfather
Grandmother
Grandmother COELIAC
Did you know? If a close relative has coeliac disease, then there’s a 1-in-10 chance you might have it as well.
Visit www.coeliac.ie or www.SuperValu.ie for details SHOP IN-STORE
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