FEB 2015
KIDS’ EDITION WHAT’S ON | EATING OUT | GLUTEN-FREE RECIPES | LATEST PRODUCTS
Welcome to 1-2-3 Gluten Free We Make Following the Gluten-Free Lifestyle Easy and Enjoyable as 1-2-3! 1-2-3 Gluten Free mixes are produced in a dedicated glutenfree/allergen-free facility in the United States. Our facility is free of gluten/wheat, dairy/casein, soy, eggs, peanuts, tree nuts, and sesame. We rigorously test every batch and our products are certified gluten-free by The Gluten-Free Certifications Organization (GFCO) and kosher by The Union of Orthodox Jewish Congregations of America (OU). Our products are also recommended by Feingold® Association of the United States. RejuvaCare International Pty Ltd is proud to be associated with 1-2-3 Gluten Free and have exclusive rights to import and distribute their fantastic products in Australia and New Zealand.
To Order Online and to learn more about our products and our company please visit www.123glutenfree.net.au.
CONTENTS {
YUM. GLUTEN FREE MAGAZINE – SUMMER ISSUE
28
42
11
Ancient superfood for modern health
Fun shapes and bites
What’s on in the gluten-free world this month
32
46
WHAT’S ON
BUSINESS PROFILE
HEALTHY READING MATERIAL
12
Gluten-free bookworms unite
What’s new, what’s fab, what’s made us shout ‘hooray’ this month – it’s all here
34
TABLE TALK
14
SOPHIE GUIDOLIN
A healthy role model
24
SUMMER TABLE
Healthy Lunchbox goodies
30
PRODUCTS
Add these goodies to your shopping list this month
WHOLEFOOD SIMPLY
Wholefood for the whole family
36
JO ANDERSON
Liquid Goodness
LIVE LOVE NOURISH
BRYNLEY KING
Exotic taste of summer
52
CAFE FOCUS
Brisbane’s batty for berries
66
CARLY HICKS
Dive on in to these classics
70
A HEALTHY MUM
Back to school treasures
54
THE MUESLI
Keeping sugar in check
56
LINDY COOK
40
My Green Lunch Box
Our journey to gluten free and back
60
BEE PENNINGTON
}
AMY CHATWIN
So thoroughly delicious
74
GLORIA CABRERA
Batch cooking, set yourself up for success!
THIS MONTH’S CONTRIBUTORS {
SET THE TABLE AND MEET OUR YUM. MAGAZINE RECIPE EXPERTS
BEE PENNINGTON Wellness Mentor Bee is a qualified holistic health coach whose passion and knowledge for wellbeing was prompted by her Coeliac diagnosis in 2008. Bee’s ‘intersection of passion’ is health and nurturing and it’s in this space you will find her coaching clients to self mastery and their best health www.wellnessmentor.com.au JO ANDERSON The Luminous Kitchen
}
STACEY DEUTSCHER A Healthy Mum Stace loves to create healthy recipes the whole family can enjoy, together. She is an accredited health and wellness coach with years of experience in the kitchen developing recipes for both personal and corporate clients. www.ahealthymum.com
Jo is a passionate, self-taught cook, food and lifestyle photographer and creator of The Luminous Kitchen. In a world of overprocessed foods, Jo hopes to lovingly guide people back into their kitchens with simple, real food recipes and mouth-watering images. www.theluminouskitchen.com
CASEY-LEE LYONS Live Love Nourish
CARLY HICKS Holistic Life
GLORIA Nutrition Savvy
Being diagnosed with an autoimmune disorder at 24 helped Carly find her love for food and photography. Now she’s on a mission to help show others how to take control of their health through healthy food choices and lifestyle changes. www.myholisticlife.com.au
Gloria works as a APD dietitian at her private practice, Nutrition Savvy. She is passionate about food, nutrition, cooking, fitness & helping others make healthy dietary and lifestyle changes in a simple, balanced & fun way. www.nutritionsavvy.com.au
A qualified nutritionist, naturopath and director of Live Love Nourish, an online health and wellness website specialising in nutritionally-designed recipes and programs. www.livelovenourish.com.au
BRYNLEY KING Going Coconuts
LINDY COOK My Green Lunchbox
A self-confessed coconut addict, her travels have also seen her visit international and government-funded coconut research centres, world food exhibitions and Rabi Island based aid projects, sharing her knowledge on the benefits coconuts can have on our lives. www.goingcoconuts.com.au
Lindy is a qualified nutritionist and owner of My Green Lunch Box, an online store and resource that aims to make packing a healthy, rubbish-free lunch box everyday easy. Find plenty of recipes, nutrition tips and gorgeous enviro-friendly products to get you inspired.
JODIE BLIGHT Hello Table After years working in the finance industry, starting a family and moving halfway around the world, mother-of-two Jodie discovered her passion. Recently she fulfilled her ambition of self-publishing a world-first interactive cookbook Summer Table. www.hellotable.com.au
www.mygreenlunchbox.com.au
CONNECT THE DOTS {
HOW TO READ YUM. MAGAZINE
}
yum. | the healthy chef
You’ll notice throughout this magazine we’ve featured coloured dots within recipes that let you know how allergy-friendly that particular recipe is. While we’ve done our best to bring you the most accurate information, please note that you should always check the ingredient lists of all recipes (and products) before using them, in accordance to your allergies.
GLUTEN FREE
green pea fritters {
IngredIents
}
300g (10½ oz) green peas (if using frozen, make sure to defrost first) 2 tablespoons fresh chopped parsley 2 organic/free range eggs zest of 1 lemon 150g (5¼ oz) good quality ricotta 1 ½ tablespoons coconut flour (see notes) Pinch of sea salt and pepper
{ reMeMBer } It’s important to cook them over a low, gentle heat on each side until golden and cooked through. serve with a squeeze of lemon and enjoy. You can also accompany with leafy greens or steamed vegetables and drizzle with cold pressed olive oil and lemon.
smash the green peas roughly either by hand or by using a blender or food processor. Make sure to keep it chunky as this is not a puree. Combine the smashed peas into a bowl with parsley, egg, lemon zest and coconut flour. the coconut flour will thicken the mix and allow it to hold its shape when cooking. season with salt and pepper and taste to check.
+ Makes 6 + { nOtes } Coconut flour is available from most health food stores. It can also be replaced with other gluten-free flours such as almond meal or brown rice flour. Quantities of almond meal or rice flour will need to be doubled – just enough so that the fritter will hold its shape when cooked.
Add the ricotta last, smashing it through the pea fritter batter – make sure to leave nice chunky bits of ricotta through the mix. Heat a pan over a low heat with a little olive oil. Cook spoonfuls of pea fritter mixture - as much as you would pikelets or small pancakes. You should get about six green pea fritters.
gluten free
DAIRY FREE
VEGAN
For dairy-free fritters – omit the ricotta all together.
SOY free
Sugar free
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
SHOP GLUTEN FREE WITH CONFIDENCE {
FROM COELIAC AUSTRALIA – WWW.COELIAC.ORG.AU
}
The Crossed Grain Logo (pictured below right) helps you shop gluten free with confidence, as products with this logo on the packaging have been developed to make gluten-free choices quicker, easier and safer. All products using this logo have been reviewed and approved by Coeliac Australia as part of their endorsement program, and are suitable for a gluten-free diet. Coeliac Australia asks that you support these manufacturers by purchasing products carrying this logo whenever possible. This will help maintain the range and variety of products available from these manufacturers and encourage them to continue to supply gluten-free options for those with Coeliac Disease or other conditions requiring a gluten-free diet. Products that use this logo are: • Tested to have gluten levels <20ppm (considered suitable as per the Codex standard for gluten). Should the logo be used in combination with a gluten-free claim, the product must measure to have no detectable gluten as per the FSANZ guidelines for gluten free. • Subject to lab testing every 12 months and random annual audits. • Independently approved. • Supporting those following a gluten-free diet.
PUBLISHER Jumpin Publishing Pty Ltd Po Box 339, Trinity Beach QLD 4879 MANAGING EDITOR Bianca Shugg CREATIVE DIREC TOR Vanessa Russell www.raspberrycreative.com.au NATIONAL SALES MANAGER Olivia Jackson SUB-EDITOR Nicole Navarro facebook.com/holaprcommunications FEATURE WRITER Michelle Dryburgh CONTACT US: FACEBOOK yumglutenfree INSTRAGRAM yum.glutenfreemagazine TWITTER yum_gluten_free GENERAL ENQUIRES info@yumglutenfree.com.au CONTRIBUTE products and images contribute@yumglutenfree.com.au ADVERTISING advertise@yumglutenfree.com.au
I love any chance to get into the kitchen, except when it comes to school lunches! It just seems harder for some reason. Then add in allergies on top of that and it all feels so overwhelming. Some schools and/or classes are nut free, egg free and even dairy free, so where do you start?! I always start with basic, fresh wholefoods and then work my way up from there. But how I’ve learnt to tackle this is by checking out the blogs or websites of people that live, breathe and write recipes for this world of little ones… like Lindy Cook from ‘My Green Lunch Box’ and Stacey Deutsche from ‘A Healthy Mum’, they’re full of useful information and deliciously healthy ideas. So if you’re like me when it comes to packing school lunch boxes then pull your head out of the sand and start researching, there are so many amazing people and products to help keep kids’ lunch breaks fun and happy. Enjoy the kids’ edition and welcome to 2015!
EDITORIAL editorial@yumglutenfree.com.au MAG SUBSCRIPTIONS www.yumglutenfree.com.au Cover shot courtesy of Jo Anderson
Anjuwww.theluminouskitchen.com
Bianca Shugg Publisher/Editor
MAGAZINE NOW AVAILABLE HERE!
N E X T I S S U E - 0 2 M A R C H 2 0 1 5 - C H O C O L AT E
Disclaimers and Limitation of Liability The content of yum. gluten free magazine, including the information, names, images, pictures, logos and icons regarding or relating to www.yumglutenfree.com.au or its products and services (or to third party products and services), is provided “AS IS” and on an “IS AVAILABLE” basis without any representations or any kind of warranty made (whether express or implied by law) to the extent permitted by law, including the implied warranties of satisfactory quality, fitness for a particular purpose, non-infringement, compatibility, security and accuracy. These terms shall be governed by and interpreted in accordance with the laws of Australia. If you are a consumer, then you may have rights to bring court proceedings in the courts of the country in which you are domiciled. Otherwise, to the fullest extent permitted by law, you and we shall bring all court proceedings in the courts of Australia. Copyright Notice The written and visual contents of this magazine are protected by copyright. You may not reproduce our content online or in print without first obtaining written permission. yum. magazine content cannot be reprinted without obtaining author permission and notifying the magazine. The unique combination of images, colours, sizes, typography, and positioning – “the design” of this magazine is copyright by yum. magazine and may not be reproduced. Images cannot be reproduced outside this magazine, except by the photographer or stylist who created them. The CSS, XHTML, and JavaScript used to design this magazine is considered part of the design of the magazine that is copyrighted.
PRESENTS
with
Pete Evans Luke Hines & special guests
Info + tickets available www.earthevents.com.au
WHAT’S ON {
IN THE GLUTEN-FREE WORLD THIS MONTH
}
NATIONAL/INTERNATIONAL LEARN TO COOK – THE PALEO WAY Due to popular demand, Earth Events proudly presents Learn To Cook The Paleo Way with Pete Evans, Luke Hines and special guests in 26 metro and regional Australia and New Zealand locations. In this interactive event filled with cooking and conversation, Pete and Luke will demonstrate the paleo way skills to cook on a budget, make bone broths, prepare family food, kids lunches and fermenting in your own kitchen. Get your tickets today to learn from Australia’s most passionate paleo chef. WHEN: From 6 February – 29 March, 2015 TIME: 10am – 4pm WHERE: Australia and New Zealand locations COST: From $150 per person BOOKINGS: www.earthevents.com.au
MELBOURNE
NSW
BUBBLE MUFFIN
GLUTEN FREE HIGH TEA AND DESSERT MASTERCLASS
Bubble Muffin was created in response to this rising epidemic of childhood weight problems and obesity, and strives to reduce the statistics and, eradicate childhood obesity in Australia. Described as a cross between Jamie Oliver and the Wiggles, Bubble Muffin offers an innovative program that is completely new and original. Designed to improve poor eating habits and unhealthy diets in children, the Bubble Muffin team teaches food education in an unprecedented way. Bubble Muffin’s performance provides a show full of laughing and non-stop entertainment for children while teaching them valuable lessons on diet and lifestyle choices. The performance are so enjoyable, children don’t even realise they are being taught a lesson! We specialise in catering for children with intolerances, to such things as gluten, nuts, lactose, without making a song and dance about it. TIME: Various times in early 2015 WHERE: Feb 6 & 7 – Glenn Innes Gourmet Fiesta (NSW); March 21 – Apollo Bay Agricultural Show (Vic) March 22 – Lara Food and Wine Festival (Vic) BOOKINGS: www.bubblemuffin.com
Jules Galloway (from julesgalloway. com) and Dors Koon (from Nuni Sweet Treats) have teamed up to bring you ‘Gluten free high tea and dessert masterclass’. In line with their philosophy that it’s always better for like-minded businesses to collaborate rather than compete, they have decided to join forces in a way that showcases their talents. Dors is hands down the queen of gluten-free, dairy-free baked treats in the Byron Shire. And Jules can’t bake a decent cake to save herself, however, she loves creating beautiful raw, paleofriendly desserts. So the ‘Gluten Free High Tea’ was born. And like Jules’ ‘Raw High Teas’ in the past, it comes complete with a fun masterclass, so you can learn to make your own healthy creations at home. So prepare yourself for a decadent afternoon full of delicious, (almost) healthy treats, in a gorgeous vintage setting. WHEN: Sunday 1 March, 2015 TIME: 2 – 5pm WHERE: Coorabell Hall, Coolamon Scenic Drive, Coorabell BOOKINGS: www.julesgalloway.com
YUM. | TABLE TALK
TALK OF THE TABLE {
W H A T ’ S N E W , W H A T ’ S F A B , W H A T ’ S M A D E U S S H O U T ‘ H O O R AY ’ THIS MONTH – IT’S ALL HERE
}
Pictured above left, maple juice for hydration and nutrition; chocolate for all allergy sufferers; kale chips to munch on.
PURE MAPLE WATER DRINKMaple’s pure maple water is the sap that comes straight from maple trees. As spring approaches and the days get warmer, the sap that has collected nutrients from the soil starts to run, delivering nutrients and vitality to the tree. This process awakens the tree from a long winter and supports new spring growth. The indigenous people of North America were drinking maple water as a tonic long before it became common practice to boil the sap down to syrup. Trees are not harmed producing maple water. The trees are sustainably tapped allowing for many years of continued supply. It is a natural hydration that boasts a subtle hint of maple flavour. Containing 46 naturally occurring vitamins, minerals, polyphenols, antioxidants and prebiotics, this refreshing beverage is naturally low in calories, gluten free, dairy free, vegan and non-GMO. DRINKmaple is a pure form of hydration that contains more manganese than one cup of kale and is half of the sugar of coconut water. www.drinkmaple.com CHOCOLATE EXPERIENCE WITH PEACE OF MIND Sweet William is committed to producing exceptionally delicious quality chocolate while also being free from dairy,
gluten, and nuts. Sweet William believes that no one should have to go without a smooth chocolate indulgence even if they have special dietary requirements. Sweet William uses the finest cocoa liquor and quality cocoa butter to produce a European-style chocolate for those with special dietary needs such as diabetics, vegans, vegetarians and those with dairy, gluten and nut allergies or intolerances. www.sweetwilliam.com.au KALE CHIPS We are into raw and vegan food. It enriches our lives and makes us more inspired, energised and successful. We want to share this with other people. Originally from Moscow, Russia, we spent 5 years of our life in the US. That’s where we got hooked on healthy lifestyle and vibrant food. After moving to Australia in early 2012 we missed the variety we got used to while in the States. We didn’t think that healthy and tasty food should be mutually exclusive, so we founded Komarov Foods, and started making our own products. Kale Chips is our first one. Our mission is to help people all around Australia discover
YUM. | TABLE TALK
EAT STREET
HOT PIPIS SUNSHINE COAST, QLD
Pictured above, new creative hub ‘Yum Media’. Below, strawberry crush milk.
A great restaurant where 95% of items on Hot Pipi’s Menu is Gluten Free. This is great news for gluten intolerant customers or those suffering from Coeliac’s disease. www.hotpipis.com.au
great products that are both healthy and tasty. Health and taste doesn’t have to be mutually exclusive. We source our organic kale from local farmers, and using other organic ingredients where possible. www.komarov.com.au YUM MEDIA yum. media is a creative hub brought to you by Bianca Shugg and Vanessa Russell. A team that are passionate about clean, beautiful but meaningful design, publishing and digital media. Collectively we can deliver results, while individually we follow our own passions. We are designers, stylists, foodies, magazine fanatics, cookbook obsessed, food challenged, creative junkies who each bring our own talent and perspective to the table for a common goal of making beautiful work, clean design and responsive media. We love what we do and it shows in what we do. That’s a good thing. www.yummedia.com.au FREEDOM FOODS – STRAWBERRY CRUSH MILK Treat your kids with this school- safe snack, free from lactose, gluten, soy and nuts. Strawberry Crush works great in lunchboxes or as an after school snack! You can try it in Cocoa Crush too! The perfect school- safe snack: • Free from lactose, gluten, soy and nuts • No cane sugar • Vitamin D, calcium and fibre • A source of protein www.freedomfoods.com.au
BSKT CAFÈ MERMAID BEACH, QLD BSKT is fueling the Food Revolution by using the highest quality organic and gluten free foods. www.bskt.com.au
NEW FREEDOM BAKERY BENDIGO, VIC We are a dedicated gluten free bakery, offering what is believed by numerous customers to be unrivalled gluten free bakery goods. www.newfreedombakery.com.au
YUM. | SOPHIE GUIDOLIN
HEALTHY ROLE MODEL { F R O M 2 8 K G O V E RW E I G H T T O ‘ 2 0 1 4 S P O R T S M O D E L O F T H E Y E A R ’, T H I S H E A LT H C O A C H , M U M , A N D K I D S ’ C O O K B O O K AUTHOR SHARES SOME TIPS AND TRICKS TO KEEPING OUR KIDS’ H E A LT H PA D D L I N G A L O N G M E R R I LY . } Words Nicole Navarro
Many women gain extra kilos during pregnancy. Sophie Guidolin was no exception. As a result she was unhealthy and exhausted. Today she’s 28kg lighter, super healthy and bursting with energy. She’s also an inspiration to more than 300,000 Facebook followers with whom she’s shared her wellness transformation. Since losing the kilos and shaping up in recent years, Sophie has worked hard to win five fitness model titles – one which saw her take out the ‘2014 Sportsmodel of the Year’ title for the International Natural Body building Association. She has also funnelled her knowledge, passion and motivation into online coaching of her total body transformation nutrition program ‘Eat Clean, Live Lean’, and has also released two books, which have sold tens of thousands of copies. Her most recent book, My Kids Eat, is packed with healthy eating ideas for kids, to help other mums be the healthiest role models for their children. Sophie, you’ve written two books now… which one has been the biggest game changer for you personally? The release of my first recipe book Eat Clean, Live Lean marked a huge milestone in my life because it took so many years to develop and fund a designer and printer to get it out there. It was also a lot of hard work to build my following to the point of creating a demand from people wanting to read it. I understand your kids’ cookbook has lots of great ideas for lunchboxes…
YUM. | SOPHIE GUIDOLIN
do they all come with a seal of approval from your own kids?
How does ‘paleo’ and ‘gluten’ play into your meal plans?
My boys are my taste testers, so it’s safe to say every recipe that made the pages passed their seal of approval. Every recipe in My Kids Eat was created by me – many were spin-offs of recipes taught to me by my own mum when I was growing up. She raised us on a clean diet, which was far more uncommon 20 years ago than it is today. She showed such bravery back then in following her heart and raising three children on a sugar-free, wholefoods diet. I now realise that it was the best life-long gift she could’ve given me, and I want to share her knowledge with many other families.
The majority of the meals in my books and programs are gluten free. My meal plans are also influenced by the paleo philosophy, however you will find small amounts of wholewheat flour and rice in some recipes. What’s your take on meat? I was vegetarian for eight years and ran into health issues, so I choose to eat meat, which I cook on the Weber. I’m a fussy meat buyer and purchase all our meat produce from a local hormone-free butcher. I particularly love chicken, eye fillet steak and Atlantic salmon.
Which food/s do you have the toughest time getting your own kids to eat and how do you overcome this common dilemma?
What do you like to load into your diet to maximise great nutrition?
My youngest son Ryder doesn’t like avocado, which can be challenging as he needs more good fats in his diet to help with his eczema. We’ve tried many different things and the best way around it is to sneak some avocado into his chocolate mousse. It makes the mousse extra creamy and helps his skin – a win win!
That’s easy – we always have a super salad in our fridge, which the whole family eats over two days before we re-stock. We vary the ingredients but usually I will include kale, corn, peas, pine nuts, pumpkin seeds and one of our favourite clean dressings made up of olive oil, minced garlic and apple cider vinegar.
As a busy working mum, how do you manage meal and snack preparation?
Any cooking appliance must-haves that have helped you lead a cleaner lifestyle?
I pick two evenings to knock over meal preparation – Sundays and Wednesdays work well for our family. We spend an hour loading Tupperware containers with chopped fruit, meats, herbs and vegetables. We then pop them in the fridge or freezer to use for snacks and meals for the coming days. I’ve found involving the kids in choosing which fresh foods we will use that week and helping us weigh, mix and sort, really connects them to the process.
I would have to say my new Thermomix, which has cut down our amount of food preparation time significantly. We use it everyday and I’m so impressed with its power. It blitzes chia seeds in seconds, makes whipping up ‘clean’ sauces so easy and makes having fresh stock on hand to add to dishes so much simpler. Time with my family is precious so safe to say I’m a convert.
What are the most surprising ingredients you choose to cut down on – or completely cut out of – in your clients’ diet plans? I don’t include milk in my diet plans because I believe it’s unnecessary and potentially harmful to the system. Plus, you can get all the calcium you need from ingesting plants, nuts and seeds.
I understand you’re Gold Coast based… do you think living by the beach makes staying fit easier? I moved from cold and rainy Adelaide a few years ago to the Gold Coast and I do think it’s the perfect place to keep fit. It’s a location that caters to the fitness industry perfectly – the sun’s up early and everywhere you look there’s a healthy café or a gym.
YUM. | SOPHIE GUIDOLIN
Describe your typical day of exercise and how you inolve your two boys... I will typically follow my ‘Total Body Transformation Exercise Program’, which is based on strength training at my gym ‘Hold Your Own’. I do very little cardio as strength training burns more calories and increases your metabolism inside and outside the gym. It is far more effective at shaping your body. There is nothing I love more than exercising with the boys – we love to bike ride, hit the beach for a swim or surf, or take a hike together most days. Apart from strength training, can you provide some other easy ways to achieve a faster metabolism? Eat a nutrient-dense breakfast to kick off your day. Make sure you are eating regularly throughout the day and have a lot of variety in your diet. How hard is it to stay so fit and keep those defined abs visible? I don’t find it challenging as I’m so entrenched in my routine. The fact my husband, Nathan Wallace, is involved in the industry as well (he is known in the competitive world as ‘Mr Natural Olympia’) is a huge help too as we’re on the same page when
it comes to our commitment to health and fitness. I commit to my routine, so that even when I lack motivation the routine kicks in and I arrive at the gym on autopilot. I understand you enjoy supping (stand-up paddle boarding) on the sea… how does it benefit your health and fitness? I find that supping tones my arms and legs and helps my sense of balance. I love to be on the water – both my parents surf and have stand up paddleboards – so I have always enjoyed being out there on the water. That said, I am still very much a work-in-progress and have a lot to learn. How does your ‘online coaching’ work? Coaching clients online has given me the chance to support people all over the world and across Australia. They send me their photos and progress reports to let us know how they are feeling emotionally and physically and I provide full support to ensure they are on the right track to achieving their goals. There is nothing I love more than sharing what I’ve learnt over the recent years to help others make progress towards their health and fitness dreams.
YUM. | SOPHIE GUIDOLIN
SOPHIE’S HEALTHY SNACKS ON THE GO
Bliss balls – I love whizzing up bliss balls packed with nutrient dense ingredients like bananas, dates, shredded coconut, cacao, oats and honey. In a minute I can whip up a week’s supply and freeze any leftovers.
You’re a great goal planner… can you share some tips with us on how to make goals a reality? I love the quote ‘today’s preparation equals tomorrow’s success’ and often share it with others. It is so important to make sure your goal is achievable. Put a timeframe to your goal and detail the steps that will help you achieve it and any obstacles in your way so you can be fully prepared for any challenges ahead. You’ve achieved so much already in 2014, including ticking off some big buiness goals and some more personal ones like buying your dream car and home... so what’s ahead this year? TV series perhaps? Activewear label? Another gym? More clients? I’m developing my own skincare product for athletes, which is completely different to anything currently available on the market. I’m really excited about releasing it later this year. I also have plans to franchise our gym so that people can enjoy our fitness philosophy across Australia. I would also love to have my own cooking show aimed at helping families incorporate more wholefoods into their diet. www.sophieguidolin.com.au facebook.com/sophieguidolin
Meat strips – I also make sure to have plenty of chopped protein on hand. I set aside the time to cook lean meats with herbs and cut them into strips to use over the coming days for snacks, stirfries and in salads for sustained energy and endurance. It’s also handy to have seasoned boiled eggs to add to meals for an extra protein kick. Icy poles – It’s a great idea to make your own wholefood icy poles. In one session fill up icy pole trays with a combination of coconut cream, banana and honey for enough healthy desserts to last the week. They are a wonderful alternative to conventional ice-cream and frozen yoghurt and are much kinder to blood sugar levels.
YUM. | T O B I E P U T T O C K
YUM. | SOPHIE GUIDOLIN
ROAR CHOCOLATE {
INGREDIENTS
}
1 cup coconut oil, melted 1/2 cup cacao powder 1/2 cup maple syrup 1/2 tsp vanilla extract pinch of Himalayan salt
Combine the ingredients in a food processor. Add in whatever variation of ingredients you prefer before placing in the freezer to set. For the chocolate bark-effect pour out the mixture onto the baking paper to set. For individual servings you might like to also use small non-stick muffin trays or patty pans. { OPTIONAL ADD-INS } NUTS – Use nuts either: in slivers, crushed or chopped for a rough texture. Stir through before placing into the moulds to set. PEPPERMINT – 1 tsp of peppermint extract is all it takes to create smooth, creamy peppermint chocolate. Add it into the food processor before blending. ORANGE – Pour 1 tbsp of orange juice and 1 tsp of orange rind into the blender before processing the mixture. ROSE, GOJI BERRY AND PISTACHIO – Use a few drops of rose water in the food processor before blending. Add in the gojis and pistachios once in the moulds to ensure the vibrant colours are visible once set. COCONUT – Place 1 tsp of desiccated coconut in the bottom of each patty pan before placing the mixture to set on top. This creates a snowtop effect once set. FIGS – For the perfect gooey fruit centre roughly chop 1½ cups of fresh figs and add to the mixture before allowing to set. + Serves 2 – 4 + Preparation: 15 min. Cooking Time: 0 min.
GLUTEN FREE
EGG FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | T O B I E P U T T O C K
YUM. | SOPHIE GUIDOLIN
BABY MEATBALL SKEWERS {
INGREDIENTS
}
2 tsp olive oil 1/2 med. onion 1/2 garlic clove 200g lean minced beef 3 tbsp almond meal 1 tbsp parsley, chopped 1 tsp tomato purée 2 tbsp apple puree (ensure it’s not sweetened) 1 egg, beaten coconut oil, for frying
Heat the oil in a saucepan and sauté the onion for 3 minutes, stirring until transparent.
the vegetable oil in a frying pan and sauté until browned and cooked inside.
Add the garlic and sauté for 30 seconds. Set aside to cool.
Pat off excess oil using kitchen paper. Thread onto skewers or toothpicks to serve.
Mix together the beef, almond meal, parsley, tomato and apple puree. Stir in the sautéed onion and garlic, and add the beaten egg to bind.
+ Makes 25 + Preparation: 10 min. Cooking Time: 10 min.
Form the mixture into 25 mini meatballs. Heat
GLUTEN FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
HEALTHY LUNCHBOX GOODIES Recipes, Summer TABLE, www.hellotable.com.au
YUM. | SUMMER TABLE
VIETNAMESE CHICKEN RICE PAPER ROLLS {
INGREDIENTS
}
100g vermicelli noodles 200g cooked chicken, sliced 1 red capsicum, sliced 1 carrot, julienned or grated 1 Lebanese cucumber, julienned 2 spring onions, julienned 2 handfuls bean shoots 1 avocado, sliced 1 handful Vietnamese or normal mint 1 handful coriander, chopped 20 rice paper wrappers Vietnamese dipping sauce (see recipe) Place noodles in a bowl and cover with boiling water. Allow to soften for 3 – 5 minutes, rinse with cold water then drain thoroughly. Chop and prepare all ingredients and have them lined up so you can operate an assembly line and don’t forget to add anything. When ready to assemble the rolls, lay a damp cloth on the bench (this helps stop the rice paper from sticking). Fill a shallow dish with warm water. Dip rice paper wrappers one at a time into the water for 15 – 30 seconds, holding a small part of the wrapper. When soft, place on the damp cloth. Place chicken along the middle of the wrapper. Top with a pinch of cooked noodles and a couple of slices of capsicum, carrot, cucumber, spring onion, bean shoots and avocado. Add a mint leaf and sprinkle with coriander leaves. Fold ends in and roll up firmly to enclose filling. Repeat with the remaining rice paper wrappers and ingredients. Serve with Vietnamese dipping sauce. { NOTE } As a special treat make rice paper rolls for a delicious afternoon snack. Cover the rolls with a damp cloth or paper towel and cover with plastic wrap to avoid them drying out. + Serves 4 + Preparation: 15 min. Cooking Time: 0 min. GLUTEN FREE
DAIRY FREE
SOY FREE
VIETNAMESE DIPPING SAUCE { INGREDIENTS }
2 tbsp caster sugar 4 tbsp hot water 2 tbsp fish sauce 1–2 garlic cloves, finely chopped 1 long red chilli, finely chopped 2 tbsp lime juice
Place sugar and hot water into a jar and shake until sugar is dissolved. Allow to cool a little, then add fish sauce, garlic and chilli, and when cool add lime juice. Shake again to combine. + Makes about one cup + Preparation: 5 min. Cooking Time: 0 min. GLUTEN FREE
DAIRY FREE
SOY FREE
Olive & Joy diamond heart tea towel, $29 www.oliveandjoy.com
YUM. | SUMMER TABLE
BACON, TOMATO & ONION FRITTATA {
INGREDIENTS
}
10 eggs 1/2 cup milk or cream salt and pepper 6 bacon rashers, chopped 1 tbsp olive oil 1 red onion, finely sliced 100g cherry tomatoes 1 handful basil, chopped (optional) 30g parmesan cheese, grated Preheat oven to 200°C. Grease a 20cm x 20cm ovenproof dish. Lightly whisk eggs, milk or cream, salt and pepper in a bowl or jug and put aside. Heat frying pan over medium heat. Add bacon and cook for about 4 minutes until slightly crisp. Add oil if pan is dry and add onion. Cook for 2 – 3 minutes, stirring until onion softens. Combine onion, bacon, tomatoes and basil in prepared dish, pour egg mixture over the top, sprinkle with cheese and cook in oven for 30 minutes. To check if it is ready, give it a wobble or touch the top in the centre of the dish. If not set, give it another 5 minutes and check again.
CARROT & ZUCCHINI FRITTATA { INGREDIENTS }
10 eggs 1/2 cup milk or cream salt and pepper 1 tbsp olive oil 1 red onion, finely diced 1 carrot, grated 1 zucchini, grated 3 sprigs thyme 50g cheddar cheese, grated
Allow to rest for 10 minutes before cutting.
OPTIONAL: chopped ham
{ NOTE } For a quick individual lunch, scale this recipe down. Try mixing 3 eggs with a splash of milk. Cook bacon and onion in a small frying pan then add remaining ingredients and top with eggs. Cook for 5 minutes on low heat, then to finish off the cooking, pop under the grill for another few minutes until set. Make sure the handle on the frying pan is metal, and remember to use an oven mitt.
Preheat oven to 200°C. Grease a muffin tray. Lightly whisk eggs, milk, salt and pepper in a bowl or jug and put aside. Heat olive oil and cook onion in frying pan over medium heat, stirring for about 2 minutes until onion softens. Add grated carrot and zucchini and cook for a further 4 minutes until the vegetables soften slightly. I like to cook them until they get a bit of colour. Combine vegetables, thyme and cheese with egg mixture and pour into muffin cups. Cook in oven for 15 minutes. To check if it is ready, give it a wobble or touch the top.
+ Serves 4 + Preparation: 5 min. Cooking Time: 30 min.
+ Makes 12 + Preparation: 5 min. Cooking Time: 20 min. GLUTEN FREE
NUT FREE
SOY FREE
SUGAR FREE
GLUTEN FREE
NUT FREE
SOY FREE
SUGAR FREE
YUM. | BUSINESS
ANCIENT SUPERFOOD FOR MODERN HEALTH { IT’S GLUTEN FREE, VERSATILE AND FILLED WITH GOODNESS } Words Michelle Dryburgh
It’s one of the new superfoods on the block, but chia has been around for centuries.
and the largest supplier of chia in the world. Talk about an innovative solution for next generation farming.
Documented to have been eaten by the ancient Aztecs and Mayans as early as 3500 BC, chia seeds offer the highest combined plant source of omega-3, fibre and protein, as well as other minerals, vitamins and antioxidants.
All The Chia Co chia is fully traceable and each batch can be tracked to the paddock on which it was grown. This level of traceability is unmatched in the chia industry and rare in food production as a whole.
John Foss, a fourth-generation wheat farmer from Western Australia, discovered the health properties of chia while looking for alternatives to conventional crops in 2001. In 2003, he launched The Chia Co, now a global company
The Chia Co products are available from most major supermarkets, pharmacies and health food stores. The range includes black and white chia seeds, ground chia, chia oil and the newest release – the Chia Pod. Perfect for school lunchboxes, the Chia Pod is a premixed blend of chia seed, coconut milk and fruit. It’s
YUM. | BUSINESS
“
Our Chia Pods are a great, energy-boosting breakfast or snack for children
”
also free from gluten, dairy, preservatives, artificial ingredients and GMOs. Vegans can eat their hearts out and sugar quitters can breathe a sigh of relief because only small amounts of coconut sugar is used as a sweetener.
and bind food and beverages. The Chia Co recommends creating a gel by adding 1/3 cup chia seeds to 2 cups of water, placing in a sealed container and shaking every five to 10 minutes. Chia gel will be formed within 20 to 30 minutes and can be used in a variety of dishes.
Available in strawberry, lemon and date, dark cacao, coffee bean, mango, banana, blueberry and vanilla bean, there is a flavour to suit everyone. A different flavour evey day is easy to manage.
“There are all kinds of creative culinary uses for chia,” Emma says.
“Our Chia Pods are a great, energy-boosting breakfast or snack for children,” says Emma Morris, The Chia Co’s resident dietitian.
“You can simply add a tablespoon of chia to your morning meal or to a drink throughout the day. You don’t even have to change the way you eat, just add chia seeds to the foods you already enjoy for increased nutrition.”
This gluten-free seed can be added to almost any dish or smoothie for a natural energy boost or soaked to create a nutritious pudding similar to the texture of tapioca or sago.
The Chia Co website has an archive of recipes by chef Kate McAloon to inspire ideas for cooking, including gluten-free recipes children will love. Some of our favourites are the gluten-free fish cakes, coconut and almond flour muffins, chia coconut milk bubble tea and chia berry smoothie. So much to choose from, so good for the body, brain and of course the palate.
Chia can also be used in gluten-free cooking to thicken
www.thechiaco.com.au
“Each Pod contains one full serve of sun-ripened chia seeds, delivering three grams of omega-3 and six grams of dietary fibre.”
YUM. | PRODUCTS
SNACK ATTACK { ADD THESE GOODIES TO YOUR SHOPPING LIST THIS MONTH
}
2.
3.
4. 1.
5. 10.
9.
6.
8.
7.
STOCKISTS 1. Cobs Natural range, 10-pack Multipack, www.cobspopcorn.com.au 2. Loving Earth Raw Organic Yellow Kale Chips www.shopnaturally.com.au 3. Skull Egg-A-Matic Egg Mould www.trendyliltreats.com.au 4. Pure Natural Raw C Coconut Water www.rawc.com.au 5. Nakd Bars x 3 snack flavours, www.shopnaturally.com.au 6. Food for Health Muesli Pod, www.foodforhealth.com.au 7. Orgran Kids Dinosaur whole fruit cookies, www.orgran.com 8. To-Go Ware Mini Reusable Bamboo Utensil Set – Melon (Pink) – A small bamboo utensil set with knife, fork and spoon in a pouch made from recycled water bottles, www.to-goware.com 9. Leda Bar, Banana, www.ledanutrition.com 10. Laptop lunch boxes, Pink Garden, www. trendyliltreats.com.au
YUM. | BOOKS
HEALTHY READING MATERIAL {
GLUTEN-FREE BOOKWORMS UNITE!
}
CUT OUT THE CRAP FOR KIDS: GLUTEN FREE, DAIRY FREE AND PRESERVATIVE FREE COOKING By Collette White Over 80 tasty recipes that are all gluten, dairy and preservative free. Catering not only for those children with food allergies or intolerances but also for those families who simply choose to be healthy starting with what they eat. Packed with scrumptuous recipes that will appeal to all ages. From snacks and lunches, sides and salads, dinners to sweet treats. These recipes will not only keep mum and dad happy and satisfied but impress the fussiest of little eaters. www.fishpond.com.au
EDITOR’S PICK
SERIOUSLY GOOD! GLUTEN-FREE COOKING FOR KIDS IN ASSOCIATION WITH COELIAC UK (SERIOUSLY GOOD!) By Phil Vickery The symptoms of coeliac disease in children typically appear three to five months after first consuming gluten-containing foods. Symptoms may include poor appetite, irritability, vomiting and diarrhoea. If left untreated, coeliac disease can lead to malnutrition, osteoporosis and, particularly worrying in children, stunted growth and development. It is therefore important to introduce a gluten-free diet to your child as soon as they’re diagnosed. Phil Vickery has developed 70 scrumptuous dishes suitable for children of all ages – from babies to toddlers to school-age kids. www.fishpond.com.au
HAPPY GLUTEN-FREE KIDS By Bridget Pennington Has your child been diagnosed with gluten intolerance? Are they a coeliac? Do you spend hours reading labels and madly trying to work out what does or doesn’t contain gluten? Are you struggling to understand ‘doctor speak’? And importantly, do you know how to protect your child’s health and make your life easy at the same time? Happy Gluten Free Kids is the definitive book on how to make living gluten free simple, easy and happy! In Happy Gluten Free Kids you will learn how to safely prepare meals gluten free (even alongside gluten meals), how to understand labels, how to make play dates and parties safe and yummy and fun, and how to plan ahead so that your child is safe even when they are not with you. Bridget ‘Bee’ Pennington is a diagnosed coeliac. Qualified in clinical nutrition and holistic lifestyle coaching, and passionate about health and wellbeing, Bee is founder of The Wellness Mentor. www.fishpond.com.au
YUM. | GET SOCIAL
DIGITAL HOT SPOTS {
GLUTEN-FREE SOCIAL MEDIA UNITE
}
JULES GALLOWAY Naturopath, freelance writer, raw food artist, beginner surfer, 80/20 paleo, co-founder of Paleo Health Retreats twitter.com/jules_galloway
THE GOODNESS PROJECT The Goodness Project nutritionist in training | Melb | TGP was created through a vision of empowering and inspiring people to live everyday with an abundance of health. instagram.com/the_goodness_project
FROOTHIE Inspiring healthy, happy living. At Froothie, we are all about making clean eating easier so that you have more time and energy to enjoy. twitter.com/froothietv
FOLLOW US ! Follow our team on Instagram and join us on our gluten-free adventures around Australia! You can find us here: A HEALTHY MUM
PALEO FOR KIDS
A Healthy Mum on a journey to better health for the whole family.
Helping you to transform your family to the paleo lifestyle. We’ll share our experience how to feed your kids real food and obtaining optimal health. If you don’t know how to convert your kids to paleo, this is a great place to start.
Nutrition coach, recipe writer, wholefood lover.
facebook.com/ahealthymumpage
facebook.com/PaleoForKids
yum.glutenfreemagazine Facebook
yumglutenfree Twitter
yum_gluten_free
Y U M . | W H O L E F O O D S I M P LY
WHOLEFOOD FOR THE WHOLE FAMILY { C O M B I N I N G F O O D , F R I E N D S , FA M I LY A N D FA C E B O O K } Words Michelle Dryburgh
Bianca Slade was a stay-at-home mum with a passion for cooking when her cousin suggested she start a blog.
“I chatted with some friends, got a little help with the set up and literally took things one post at a time.”
She had no idea what that meant.
Hundreds of recipes and three cookbooks later, Bianca’s original vision hasn’t changed. She is passionate about serving up simple, wholefoods for her family, and helping others do the same.
Two years on, this mother of two is best known as the creator of Wholefood Simply – an awardwinning recipe blog with a Facebook community of almost 130,000 followers. Each recipe is accompanied by tantalising photography, and an often emotional, personal memoir. “It really was done without much conscious thought or planning,” Bianca recalls.
“I always say ‘keep it simple and enjoy the journey’. You don’t need to jump in thinking you have to make everything from scratch,” she notes. “I suggest picking two basic recipes each week. That way you will gradually build your pantry and find what works for you and your family.”
Y U M . | W H O L E F O O D S I M P LY
Both Bianca and her daughter have followed restricted diets for most of their lives. Having always lived in small and often isolated towns, Bianca learnt to cook using simple and readily available ingredients, without using traditional grains, refined sugars and dairy. To ease the transition into allergy-free and wholefood diets, Bianca recommends involving children in the cooking process. “A little bit of planning and a few on-hand favourites can prevent you getting overwhelmed or caught out.” Members of the Wholefood Simply community are vocal in their appreciation for Bianca’s recipes and narratives. Both the Wholefood Simply website and Facebook page are filled with messages of praise. Mothers of children with gluten intolerance and food allergies are especially grateful. “Mostly it’s to say they enjoy the recipes, and that their children feel like they can eat ‘normally’.
One of the most common requests Bianca receives is for allergy-free ideas for children’s birthday parties. The Wholefood Simply website is filled with sweet and savoury party dishes, with gluten-free, grain-free, dairy-free, nut-free, egg-free and vegan options. “How I personally go about parties depends on the age, but last year my daughter had a high tea at home and she loved it so much that she has requested the same this year,” says Bianca. “This is easily kept allergy friendly and can look gorgeous as well as being a lot of fun.” Allergies or not, Bianca encourages everyone to try wholefoods and constantly reassures people ‘it’s not as hard as you think’. “I often receive photos and feedback from people who have catered for parties entirely with our recipes,” she says. “I have met many beautiful people and heard inspiring, heart-warming stories. I feel blessed to do what I do.” www.wholefoodsimply.com
LIQUID GOODNESS Recipes and photography, Jo Anderson, www.theluminouskitchen.com
YUM. | JO ANDERSON
HEALTHY CHOCOLATE THICKSHAKE {
INGREDIENTS
}
2 frozen bananas 400ml almond milk 2 tbsp raw cacao powder 2 tsp maple syrup 1 cup ice Combine all the ingredients in a blender and blend until smooth. Top with shredded coconut or cacao nibs. + Serves 2 + Preparation: 5 min. Cooking Time: 0 min.
GLUTEN FREE
DAIRY FREE
SOY FREE
VEGAN
SUGAR FREE
PRESERVATIVE
FREE
HEALTHY KIWI & CHIA FRESCA {
INGREDIENTS
{
Cut the watermelon into triangles. Using a sharp knife, make a small cut in the rind, then insert a popsicle stick.
2 tsp honey 2 tsp chia seeds Cut the rind of the kiwi fruit. Combine the peeled kiwi, coconut water and honey in a blender and blend for 30 seconds. Strain the juice into 2 glasses and stir in a tsp of chia seeds into each glass. Serve chilled. + Serves 2 + Preparation: 5 min. Cooking Time: 0 min.
VEGAN
}
8 popsicle sticks
}
400ml coconut water
DAIRY FREE
INGREDIENTS
1/4 watermelon
2 fresh kiwi fruit
GLUTEN FREE
WATERMELON POPSICLES
SOY FREE
SUGAR FREE
Place the watermelon popsicles on a baking tray, cover with plastic wrap and freeze for 4 hours before serving. { TIP ) Try using cookie cutters for different shapes eg., butterflies, stars and dinosaurs. Great for parties or kids lunchboxes. + Serves 8 + Preparation: 5 min. Freezer time: 4 hours.
PRESERVATIVE
FREE
GLUTEN FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
Olive & Joy diamond heart tea towel, $29 www.oliveandjoy.com
YUM. | JO ANDERSON
GREENILICIOUS SMOOTHIE
STRAWBERRY MILKSHAKE
{
{
INGREDIENTS
}
INGREDIENTS
1 cup almond milk
1 punnet strawberries
1/2 cup water
1 ripe frozen banana
1/2 cup ice
1 tsp honey
2 frozen bananas
400ml coconut water
3 cup baby spinach
2 tbsp Greek yogurt
}
1/2 tsp cinnamon Starting with the liquid, combine all the ingredients in a blender and blend until smooth. + Serves 2 + Preparation: 5 min. Cooking Time: 0 min.
GLUTEN FREE
DAIRY FREE
EGG FREE
SOY FREE
SUGAR FREE
Cut the tops off all the strawberries. Place all, but 4 strawberries in a blender. Slice the 4 strawberries thinly from top to bottom then line 2 glasses with them, pressing them firmly into the sides of each glass. Add the remaining ingredients to the blender and blend until smooth. Pour into the glasses and enjoy. + Serves 2 + Preparation: 5 min. Cooking Time: 0 min. GLUTEN FREE
EGG FREE
NUT FREE
SOY FREE
SUGAR FREE
YUM. | BEE PENNINGTON
OUR JOURNEY TO GLUTEN FREE (AND BACK) { PERSISTENCE AND ENSURING EVERYONE’S BATTING ON THE SAME TEAM IS KEY TO GOING GLUTEN FREE } Words Bee Pennington, www.wellnessmentor.com.au
the time of my own diagnosis and with limited understanding about the role gluten can play in our health it was hard to tell if she wasn’t just a naughty kid who inherited a slow bowel. On my doctor’s advice we got blood tests for antitissue transglutaminase, to see if she was a coeliac (I didn’t know about the gene testing at this point). After a somewhat vocal and rather dramatic blood draw, and the consequent reward of a gorgeous little bunny, we waited with great anticipation for the results. Negative. Now this is awesome, right? But why is she so ‘out of sorts’ and can we pleeeease do something about this behaviour? Overwhelmed with a lack of knowledge and the thought that ‘it could be anything’ we just kept on keeping on. It was some time later I decided to get back on the investigation trail to figure out what was amiss. Five years ago I was on the receiving end of a coeliac diagnosis with the flippant advice to “have a piece of cake at a celebration if I fancy”. Wow, that doesn’t sound too serious! Fortunately it was soon after my diagnosis that I studied clinical nutrition and then holistic health coaching and that piece of cake has not yet passed these lips. Here’s my family’s story of how my nine-year-old daughter, Imogen, went gluten free and never looked back. This divine little miss was a magnificent baby (of course), but from very early days she experienced chronic constipation. I mean, the sort where motherly intervention was sometimes required to help with elimination. That was certainly not something I ever envisioned when thinking about motherhood and was a true test of ‘get your gloves on’ motherly love. A few years later we noticed some rather challenging and quite erratic behaviour, along with bloating and a tendency to be easily annoyed. This was right around
After a consultation with our GP we got the genetic test done, which was positive (rest assured the second blood test was equal to, if not more dramatic than the first). You probably know that a positive gene test is not a diagnosis but the doctor concluded that with three generations of coeliacs, myriad of symptoms and positive gene testing, that was enough to put Immy on a gluten-free plan. ** I was happy. It was as simple as giving her the same gluten-free food that I ate, right? What I hadn’t considered was all of the social interactions, the psychology of not being like the other kids, the ongoing education about how to make great choices when not at home, and so on. So I bunkered down and wrote a book full of strategies about how to confidently raise your gluten-free kids. This was one of my proudest acheivements and was an exciting contribution to the gluten-free world. Outside of these lifestyle factors was the one obstacle
YUM. | BEE PENNINGTON
that I had struggled with (confession time). We have a split family and every second weekend Immy goes to her Italian grandparent’s house with her dad. Here she would be fed some of the best pasta you’ll ever taste (so happy I had it before my diagnosis). I actually didn’t know this for a long time and at home I was confidently and somewhat fastidiously making sure she was gluten free. It turns out that yes she had been having gluten the whole time but I never knew! Insert feelings of betrayal and a feverish dose of anger. Her dad believed I was over-reacting as he thought her to be a perfectly happy, healthy little girl. Of course he didn’t see the tummy aches that gripped her in the days following those weekends and this is where delayed symptoms make it a difficult case to present. I regularly asked about her gluten-free food and was told everything was fine. When I found out she was having doughnuts, pasta, pizza (apart from the fact that I wouldn’t recommend these foods to anyone, let alone a sensitive child) I was seriously annoyed and determined to get to the bottom of it. Following a very nervous pre-biopsy wait and feeling torn about the impending results, Immy was biopsied and the gastroenterologist advised that she tested negative for coeliac disease. To be honest I was a bit disappointed, but of course also relieved. I know without doubt that gluten is not her friend – for whatever reason. Having studied holistic health now and specifically gluten for four years I’m confident that she is a much happier, healthier, balanced and delicious little girl when she eats clean. There are no longer any false pretences when it comes to what she eats when she goes to pasta-land every second weekend. Mostly staying gluten free seems to be working for her, and her body certainly lets her know if there’s been an over-indulgence. As time passes she is being positively influenced by what she sees at home and now makes better choices for herself. It sure does feel like it’s been a rollercoaster ride and I know so many families who experience their own gluten rollercoaster.
HERE ARE MY TOP TIPS FOR GETTING THE ANSWERS YOU NEED AS QUICKLY AS POSSIBLE: 1. Trust your intuition. You have it so PLEASE use it. If something doesn’t feel right, it probably isn’t. 2. Go doctor shopping. I don’t mean swap doctors all the time (this can be troublesome) but if your doctor is dismissive, patronising or simply doesn’t seem to know enough about something, search for a doctor who will listen and pay due respect. Ask friends and family for recommendations or find people who have already got a diagnosis and see who they sought advice from. 3. Go online. I’m not recommending you trust Dr Google, but there are thousands of brilliant websites (often from people who have already gone through their own gluten experience) where you can learn all about the process of diagnosis and also get great lifestyle tips. 4. Keep a diary. Being able to supply your doctor with a diary listing foods eaten, symptoms, bowel movements and behaviour can be a super powerful tool.
It’s not unusual for people to spend many years attempting to find the answers they seek. It’s reported that 6 – 10 years is the average time it takes for a person to be accurately diagnosed with coeliac disease.* Trusting your GP or holistic health professionals, trusting your intuition and ensuring everyone is on the same team is crucial in getting the right advice and accurate results.
* Source: Daniel Leffler, MD, MS, The Celiac Center at Beth Israel Deaconness Medical Center ** It’s worth noting that while the anti tissue transglutaminase test is the gold standard, it is reported very often to be false negative as well as only testing for a reaction to gliadin. This is according to Dr Tom O’Bryan, who also advises that only about 50% of coeliacs react to gliadin, while the others react to other gluten proteins like seculin, avenin and hordein. With this in mind the testing is ambiguous, at best.
Y U M . | C A S E Y-L E E LYO N S
FUN SHAPES AND BITES { LAUGH, PLAY, ROLL AND ROMP LIKE A DINOSAUR... THEN FILL TUMMIES WITH THESE HEALTHY SNACKS } Recipes , Casey-Lee Lyons, www.livelovenourish.com.au
BAKED SWEET POTATO CHIPS WITH SUGAR-FREE TOMATO SAUCE {
INGREDIENTS
}
1 med. sweet potato, cut to resemble chips 1 tbsp olive oil pinch salt and pepper TOMATO SAUCE 400g organic crushed tomatoes (with no added sugar or preservatives)* I recommend purchasing crushed tomatoes in BPA-free cans. 1 tbsp olive oil 3 garlic cloves, crushed 1 tsp dried basil leaves pinch salt and pepper
Pre-heat fan-forced oven to 200°C. In a mediumsized mixing bowl toss sweet potato with oil, salt and pepper. Transfer to a baking tray. Bake in oven for 30 – 35 minutes, turning at half time, or until cooked through and golden. Meanwhile make tomato sauce. Puree tomatoes, olive oil, garlic, basil, salt and pepper in a blender, food processor or hand mix with attachment until smooth. Pour mixture into a medium saucepan and simmer for 15 minutes. Serve
chips hot with tomato sauce for dipping. Store extra tomato sauce in an air-tight container in refrigerator. { TIP } Toss sweet potato chips with 1 tbsp dried herbs such as rosemary or oregano before baking. + Serves 4 – 6 + Preparation: 10 min. Cooking: 30 – 35 min.
GLUTEN FREE
DAIRY FREE
EGG FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
Y U M . | C A S E Y-L E E LYO N S
PIZZA SHAPES
POPCORN CHICKEN
{
{
INGREDIENTS
}
INGREDIENTS
}
2 egg whites
500g chicken mince
1 tbsp olive oil
1 sml carrot, finely grated
2 cups almond meal
1½ tsp garlic powder
1 tbsp dried oregano
1 tsp dried oregano
1 tsp onion powder
1/2 tsp onion powder
1 tsp garlic powder
1/2 tsp ground paprika
1/4 tsp ground paprika
pinch salt and pepper
pinch salt and pepper
3/4 cup unsweetened shredded coconut 1/2 cup almond meal
Pre-heat fan-forced oven to 170°C. Whisk egg whites and oil together until combined. Add almond meal, oregano, onion powder, garlic powder, paprika, salt and pepper and mix to combine well. Place half of the dough onto the centre of a large sheet of baking paper. Place a second piece of baking paper on top. Using a rolling pin roll out dough to approximately 1/4cm thick. Remove top layer of paper. Using a knife or pizza cutter cut into shapes approximately 4cm x 4cm. Repeat with second half of dough. Transfer to a baking tray. Bake in oven for 10 – 12 minutes or until lightly golden. Allow to cool. Break apart pre-cut shapes. Store in an airtight container in a cool, dry place. + Makes 20 crackers + Preparation: 10 min. Cooking: 12 min.
olive oil spray Pre-heat fan-forced oven to 180°C. In a mixing bowl, combine chicken mince, carrot, garlic powder, oregano, onion powder, paprika, salt and pepper. Using clean hands roll heaped teaspoon portions of mixture into bite-sized balls. Set aside. In a small mixing bowl combine shredded coconut and almond meal. Roll each chicken ball in coconut/almond mixture to coat evenly. Place popcorn chicken on a lined baking tray. Lightly spray popcorn chicken with olive oil. Bake in oven for 8 –10 minutes or until chicken is cooked through. Check halfway through cooking and move popcorn chicken around if needed. Serve hot as is or with our baked sweet potato chips and sugar-free tomato sauce. + Makes 25 + Preparation: 15 min. Cooking: 10 min.
GLUTEN FREE
DAIRY FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
GLUTEN FREE
DAIRY FREE
EGG FREE
SOY FREE
SUGAR FREE
YUM. | THE ROCKY ROAD HOUSE
THE ROCKY ROAD TO HEALTH { A SWEET TREAT MADE FOR KIDS WITH ALLERGIES } Words Michelle Dryburgh
The tests revealed Lauren was also allergic to eggs and anaphylactic to peanuts. It was found she suffered from autoimmune problems. Over the next 10 years her autoimmune illness worsened, being diagnosed with 26 allergies including gluten intolerance and anaphylaxis to penicillin. Lauren was hospitalised 11 times in those 10 years with severe eczema, chickenpox and shingles, and developed Sjogren’s Syndrome and Lupus. Today, Lauren is a picture of health. At 14, the only allergies that remain are to egg, peanut and penicillin, but she is no longer on medication and her skin conditions have healed.
Making a birthday cake for a child with 26 allergies forced Danielle Proctor to think outside the square. The result was a gluten, peanut and egg-free rocky road ‘cake’ which was a hit with her children, as well as their teachers, friends and before long, the whole neighbourhood. Now everyone can enjoy allergy-free rocky road bars from The Rocky Road House, which has just launched a new online shop and fundraising program. Danielle always had a love of baking, and still remembers the family-famous jam drops she made as a 12-year-old. But her cooking methods had to change when her daughter Lauren was diagnosed with her first allergies – to dairy and rice – at just six months old. “She started to break out with eczema on her face and body and then her dermatologist had her tested to find out what other allergies she had.”
“When Lauren was 10 I decided to wean her off all her medications and replace this with natural treatments and therapies. After a long 12 months and a lot of persistence she had shed all her dry skin and a layer of healthy skin started to develop.” The Rocky Road House range comes in 100g and 200g bars in eight different varieties, including the more traditional Milk Choc Lane and White Cranberry Close, as well as colourful new combinations like Popping Candy Drive and Salted Caramel Corner. “When it comes to favourites it’s really hard to pick,” says Danielle. “I’m just so happy we are able to share with the world what we have been enjoying for some time now.” www.rockyroadhouse.com.au
A tasty, healthy and convenient alternative to fresh fruit. Delivering a rich and flavoursome experience, the science of freeze-drying allows you to enjoy all the nutritional advantages of fresh fruit (vitamins, minerals, fibre), without anything else added, in a handy pack so you can take your serving of fruit anywhere! Ideal for lunch boxes, as an office snack, gym bags, for the car, picnics, on your cereal or as a simple treat you won’t feel guilty about.
ORDER ONLINE : www.eezyfruitz.com
www.zestbyronbay.com.au
gluten free food expo the
2015
Friday 1 May 1.00pm to 7.00pm Saturday 2 May 9.00am to 3.00pm Brisbane Convention and Exhibition Centre
Featuring a wide variety of gluten free exhibitors, cooking demonstrations, kids area, guest speakers and more! Pre-purchase your tickets online and save!
www.glutenfreefoodexpo.org.au (07) 3356 4446 qld@coeliac.org.au Principal Sponsor
Presented by Coeliac Queensland
EXOTIC TASTE OF SUMMER Recipes, Brynley King, www.goingcoconuts.com.au
YUM. | BRYNLEY KING
COCONUT YOGHURT WITH ACAI & BLUEBERRY {
INGREDIENTS
}
3 cup Banaban Organic Coconut Milk 2 probiotic gel capsules lge glass jar with lid 2 tbsp Banaban Organic Coconut Nectar 1/4 cup blueberries 3 tsp Acai Powder
Sterilise your jar with boiling water. Add coconut milk, probiotic capsules and stir. Leave jar in a sunny place for around 8 –12 hours. A bench underneath a window works well. Pop jar in fridge. Chill for another 12 hours. Add Coconut Nectar, blueberries and acai powder and enjoy. { TIPS } After 12 hours the yoghurt will still be a little watery. With each day passing the mixture will begin to thicken. By day four the coconut yoghurt should resemble Greek yoghurt thickness. + Serves 6 + Preparation: 15 min. Cooking Time: 0 min.
GLUTEN FREE
DAIRY FREE
EGG FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | BRYNLEY KING
BRYN’S CARAMEL ALMOST KIT KAT SLICE {
INGREDIENTS
}
NUTTY BASE
GOOEY CARAMEL LAYER
1/2 cup almond meal
3 cups of dates, pitted
1/2 cup walnuts
2 tbsp coconut milk
3 tbsp coconut nectar syrup or rice malt syrup
2 tbsp coconut butter
1/4 cup raw cacao powder
1/3 cup coconut oil
CRUNCH LAYER
CHOCOLATE DRIZZLE TOPPING
1 cup almond meal
1/3 cup coconut oil, melted
1/2 cup coconut flour
1/4 cup raw cacao powder
1/2 cup desiccated coconut
1/4 cup coconut nectar syrup or rice malt syrup
2 tbsp coconut nectar syrup or rice malt syrup 1 tsp vanilla extract Now the best bit, the caramel layer. Place all ingredients in your food processor and blend. If your dates are sticking to the sides simply scrape the sides and keep blending.
Line a square or rectangle baking tray with baking paper. This will ensure your treat will be easily lifted out of the tray without compromising your layers. (Try not to use a very large baking tray, as you want your slice to be plump.)
Pour the caramel mixture into the tray and even out the mixture (a spatula is best for this part to even out the gooey caramel). Place the tray in the freezer while you work on your next layer.
To start off your treat, grab all of your nutty base ingredients and place into a food processor and blend.
Finally the chocolate layer. In a mixing bowl mix all ingredients together until you have a smooth consistency. Pour over the slice and freeze overnight or for at least 4 hours.
Place the base ingredients in the tray and firmly press down the mixture. Place the tray in the freezer while you work on your next layer. The same method again for the next layer – place all the crunch ingredients into the food processor and blend.
{Tip} When cutting your slice use a warm, sharp knife to ensure your slice cuts clean. + Serves 16 Slices + Preparation: 30 min. Cooking Time: 10 min.
Place the crunch mixture in the tray and firmly press down the layer. Place the tray in the freezer while you work on your next layer.
GLUTEN FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
YUM. | BRYNLEY KING
BRYN’S COCONUT CURRY {
INGREDIENTS
}
2 tbsp Banaban Extra Virgin Coconut Oil 2 brown onions, diced 3 tbsp minced garlic 1 large chilli, chopped 3 tbsp Banaban Fiji Curry Powder (Seriously amazing!) 4 cubes of homemade chicken or vegetable stock pinch salt pinch pepper 800g diced meat – chicken, lamb or fish (My favourite is chicken) 5 regular potatoes, peeled & diced 5 regular carrots, peeled & diced 1 cup Banaban Organic Coconut Milk 1.5 litres water OPTIONAL 2 cups of leftover vegetables in the fridge, for example mushrooms, zucchini, etc.
Then add potatoes, carrot and simmer for 10 – 15 minutes. Add in meat (adding the meat at the end will ensure tender pieces) and coconut milk and simmer for a further 20 minutes.
On medium temperature heat coconut oil in a large saucepan or pot. Add diced onion, minced garlic, salt and pepper and stir until brown. Add in curry powder, chilli and chicken stock and reduce to a low temperature.
Serve as is, in a bowl or on a bed of freshly steamed rice. + Serves 8 + Preparation: 10 min. Cooking Time: 40 min.
Allow the flavours to develop for around five minutes. Add water and bring to the boil.
GLUTEN FREE
DAIRY FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | CAFE
BRISBANE’S BATTY FOR BERRIES { A N D K I D S LOV E T H E M T O O ! } Words Michelle Dryburgh Images Daniel Maddock
From little things, big things grow. It’s ironic these lyrics were ringing out while interviewing the founders of one of Brisbane’s most exciting new eateries. ‘Kiss the Berry’ has fast become a hotspot on Brisbane’s health food scene, offering nutrient-rich breakfast bowls and smoothies filled with fruits, seeds and nuts. The colourful, guilt-free berry treats make a great substitute for ice-cream for the young, and young at heart. Everything on the menu can be prepared gluten free, along with healthy dairy-free mixers like almond milk, coconut yoghurt and coconut water.
Beginning as a food stall 18 months ago, Kiss the Berry now has two permanent locations and even a fitness club for health-conscious berry bowl lovers. It all grew from something small – the little acai berry – the key ingredient of every dish on the menu. Before we get too far, Kiss the Berry founders Sarah Miller and Keziah Bossley clarify the pronunciation. It’s ‘ah – SIGH – ee’. Originating from the Amazon rainforest of Brazil, the tiny purple berry is said to be one of the most nutritious superfoods on the planet. Containing high levels of essential fatty acids,
YUM. | CAFE
omega-3, omega-6 and omega-9, a single berry boasts 19 amino acids and is a rich source of minerals and vitamins, including calcium and the skin-loving Vitamin E.
“The reaction we had was overwhelming, we never expected it to do as well as it did.”
Acai berries are low in sugar and high in dietary fibre, making them a great snack option for children, delivering sustained and balanced energy throughout the day.
Five months later, Kiss the Berry’s flagship store opened in Creek street, designed for busy city workers and shoppers to grab a healthy breakfast or lunch on the go. A second, larger venue has just opened in South Bank, and the locals are loving it.
Sarah was travelling when she first discovered the fruit, and says she was hooked from the very first bite.
Combined with Kiss the Berry Fitness bootcamps and eight-week challenges, the brand is committed to promoting good health and lifestyle balance.
“I did some research on acai that same day and found all the amazing health benefits it has. I knew it was exactly what Brisbane needed.”
“We like to think we are helping all of our staff and customers lead happy and health-conscious lives,” says Sarah.
Sarah, 20, and Keziah, 22, were co-workers at a popular riverfront restaurant when they started selling their now famed acai bowls at the Eagle Farm Markets and The Odyssey Project in Milton. The buzz surrounding their fruity creations grew with a four-week pop up stall on Adelaide Street.
Keziah agrees. “We’re not just selling you an acai bowl, we’re supporting healthy lifestyle choices. If you are passionate about your health, treat your body right and give it what it needs, you have the perfect recipe for happiness!”
“It really demonstrated to us that this is what the people of Brisbane were craving,” says Keziah.
Kiss the Berry Brisbane CBD: Shop 11, 99 Creek Street South Bank: ABC Building, 114 Grey Street www.kisstheberry.com
YUM. | THE MUESLI
KEEPING SUGAR IN CHECK { THE MAKERS BEHIND ‘THE MUESLI’ EXPLAIN THE IMPORTANCE OF AVOIDING SUGAR... AND HOW? }
At ‘The Muesli’, the aim has always been to educate and enlighten people not just to sell them a product. There is simply too much confusion about diet, nutrition, sugar, fat, what’s good or bad for you, and unfortunately, that’s just the way the people that make and sell food like it. Sadly this is exacerbated in the population diagnosed with coeliac disease and other gluten intolerances, those that are dependent on eating gluten-free foods. This may come as a surprise, but the ‘gluten-free’ shelves and the breakfast cereal shelves have a lot in common – SUGAR – and lots of it. ‘The Muesli’ has been expressly developed because of this and is 97% sugar free. In fact, it contains just 1.9g/100g sugars, naturally occurring from 12 allnatural and nutritious ingredients. In an attempt to assist with all the confusion, Emma Dumas at The Muesli has come up with a very simple rule of thumb, that she says, if people follow, will let them prove for themselves what the real culprit is.
“The human body is an extraordinary machine, capable of way more than we’ll ever know. One of the processes that it’s most efficient at, is converting nutrients from food into available energy,” she explains.
It’s called ‘The One Line Rule®’ and it’s designed to keep sugar in check, by setting the consumer a very basic task – ‘on any nutrition panel check one line: ‘sugars’. If it’s more than 5g/100g (5%), move on.
“It is particularly good at breaking down the complex carbohydrates, fats and protein in the food that we eat, into a simple sugar, the body’s energy source – glucose. So, if the body can do that, there is no need to be eating foods laden with sugar.”
Emma’s a big believer that we are consuming way too much sugar in our diets, much of it added to or found in processed foods that we buy daily. She’s also read the evidence of the damage it can do and wants to help people to become more conscious about just how much sugar they might be feeding to their families.
EXCLUSIVE to Yum. Gluten Free magazine readers until the end of February. 50% off the normal price of 2 x 50g servings – just $3, delivered to your door. Click here to receive this offer. www.themuesli.com.au
ADD EXTRA CRUNCH TO SUMMER SALADS Health & Nutrition
ORGRAN’s new range of Multigrain Croutons with Quinoa are the perfect addition to any summer salad. Available in two tasty multigrain varieties, Sea Salt and Garlic & Herbs. ORGRAN, the brand behind a healthy Australia
GLUTEN FREE www.ORGRAN.com
Available in independent supermarkets and health food stores. Sea Salt variety available in Coles.
“We dare you to bake a Well and Good MUD CAKE without licking the spoon”
E! Free ❤ BUY ONLIN y So , ee Fr g Eg , ee , Nut Fr ten Free, Dairy Free lu G n, lia ra st Au % 0
10
Well and Good cakes, breads and flours now available throughout Australia for only $4 delivery. To discover our entire range go to www.buyglutenfreedirect.com.au
YUM. | LINDY COOK
MY GREEN LUNCHBOX { START YOUR CHILD’S DAY FROM WITHIN... AND AVOID THE UNNECESSARY LUNCH LITTER} Words Lindy Cook
Lindy Cook has been a Naturopath and Nutritionist working in private practice for well over 15 years. Encouraging her patients and their children to consume a healthy, nutritious diet has always been Lindy’s absolute passion. During her time practicing she became distressed to see the ever increasing incidence of obesity and all its health implications in Australia. As a mother of two she could see firsthand how the food being consumed by children was contributing to this and having such a detrimental effect on their health. Packet foods, processed foods, fast foods and just plain nutritionally ‘dead’ foods filled lunch boxes. Her research found that an amazing 43% of Australian primary school children are just not getting the daily recommended amount of fruit and vegetables. Given a third of their daily food intake is
consumed at school, she knew just how important it was for this food to provide optimum nutrition – the protein, fibre, vitamins and minerals – needed for energy, growth and wellbeing. Her other concern with so many packaged and processed foods being consumed by school children was the amount of waste being generated. Australia is the second highest producer of waste per person in the western world! It is estimated the average lunch-toting child generates around 30 kilos of litter a year. She realised that we could have a significant impact on landfill by simply avoiding the use of cling wrap, juice boxes and unnecessary packaging. To Lindy there seemed to be an obvious answer to all of this. “Getting schools and kindergartens on board the ‘nude food’ movement’ would really cut
YUM. | LINDY COOK
HEALTHY BERRY JELLY Your kids will love coming home to these healthy jelly cups after school or enjoying them as an after dinner treat. Coconut water is naturally hydrating, making them just the thing for a hot summer’s day. It’s also naturally sweet so there is no need to add in any extra sugar. Good quality, grass-fed gelatin has true ‘food as medicine’ qualities with its natural antiinflammatory and gut healing action. With all of the health benefits these jelly cups offer, I don’t think you can you can feel much better about serving up a sweet treat to your kids!
{
INGREDIENTS
}
2 cups coconut water 2 cups mixed berries 2 tbsp grass fed gelatin (I use Great Lakes)
the consumption of packaged foods and increase the intake of whole foods. Unprocessed, fresh, wholefoods equals less waste and better nutrition.” My Green Lunch Box was born. My Green Lunch Box is an online store that aims to make packing a nutritious, rubbish-free lunch every day for your kids easy. It has all the lunch boxes, containers and sandwich wraps you need to pop your food into, really simple, healthy recipes that your children will love and a fundraiser to get your school or kindergarten on board the ‘nude food’ movement. Lindy also loves getting out to schools and kindergartens, talking about nutrition, sharing recipes, doing food demonstrations and all the tips you need to pack a ‘nude lunch’. “Running ‘My Green Lunch Box’ really doesn’t feel like work to me, it’s more like living the dream! I just feel incredibly blessed to be able share my passion and make a small difference to the health of our children and our planet”.
Soften gelatin in 1/2 cup cold coconut water for 15 minutes. Blend berries on low speed in a food processor to form a juice. Strain to remove seeds if desired. Add the berry juice, softened gelatin and remaining coconut water to a saucepan and stir over a low heat for 5 or so minutes, until the gelatin is fully dissolved. Remove from heat and pour into small cups or jelly mould. Refrigerate overnight to set. Serve with extra fruit. + Makes 8 medium cups or 1 bowl + Preparation: 10 min. Cooking Time: 0 min.
GLUTEN FREE
DAIRY FREE
EGG FREE
NUT FREE
SOY FREE
SUGAR FREE
YUM. | LINDY COOK
LINDY’S SUPERFOOD BLISS BALLS
BERRY & BANANA COCONUT MUFFINS
These bliss balls are a superfood dream. Completely natural and rich in protein, essential fatty acids, antioxidants, vitamins, minerals and live enzymes they are the ideal afternoon pick me up.
Coconut flour has a rich, nutty taste and is a really great way to pick up your child’s protein and fibre levels, plus it has plenty of good fats to keep them full and satisfied. Combine this with a couple of serves of fruit and chia seeds, one of nature’s true superfoods, and you have a nutritional winner. Chia seeds are rich in soluble fibre, calcium, good fats and are completely flavourless so your kids won’t even know they are there.
{
INGREDIENTS
}
150g almonds, macadamia nuts or both ( nut-free version use 100g pumpkin seeds and 100g sunflower seeds) 30g desiccated coconut
{
2 tbsp organic coconut oil
INGREDIENTS
}
16 pitted dates (soak in water beforehand)
1½ cups blueberries or mixed berries
2 tbsp raw cacao
2 med. ripe bananas
1 tbsp rice syrup
6 organic eggs
1.2 tsp vanilla extra
6 pitted dates
1/4 to 1/2 cup of water
1/2 cup coconut flour
desiccated coconut for rolling
1/4 cup organic coconut oil
Place nuts into the food processor with cacao (or cocoa) and blend until the mix looks crumbly. Slowly melt the coconut oil and rice malt syrup over a gentle heat then add to nut mixture in food processor. Add dates, desiccated coconut and vanilla extract then process again until the mix comes together. Add ¼ cup of water as you go to ensure the mixture is soft. You may need a little more, depending upon consistency. Roll in coconut and store in the fridge for up to 4 weeks until you feel like a snack or meal on the run. + Makes 20 decent sized balls + Preparation: 5 min. Cooking: 10 min. GLUTEN FREE
DAIRY FREE
EGG FREE
SOY FREE
SUGAR FREE
1/4 cup chia seeds 2 tsp gluten-free baking powder 2 tsp natural vanilla essence OPTIONAL 1 tbsp rice malt syrup/organic honey/maple syrup Preheat oven to 170°C. Combine bananas, eggs, dates, coconut oil, vanilla essence and extra sweetener if using in food processor and blend until creamy. Add the coconut flour and chia seeds and slowly blend. Gently stir through berries. Allow to sit for 15 minutes as the chia seeds expand. Lightly butter muffin tin tray then spoon in batter. Bake for 20 minutes or until cooked through. Keeps in the fridge for up to 1 week.
{ TIPS } If you would like to make these muffins a little more of an indulgent treat you can top it with some delicious chocolate fudge icing. Blend 1/2 cup macadamia nuts with 1 tbsp organic coconut oil,, 1 tbsp rice syrup/organic honey/ maple syrup and 1 tbsp raw cacao. + Makes 8 muffins + Preparation: 25 min (including 15 min. rest time) Cooking Time: 20 min. GLUTEN FREE
DAIRY FREE
SOY FREE
PRESERVATIVE
FREE
CHICKEN & KALE BURGERS { INGREDIENTS }
300g organic/free range chicken mince 2 cup sweet potato, chopped 2 cup spinach/kale/silverbeet 1 cup broccoli, chopped 1 onion
Peel the skin off the sweet potato and cut into small portions, coat in olive oil and place in oven on 170°C for 20 minutes or until cooked through. Fry diced onion and ginger. Set aside when done. Steam vegetables. Once vegetables are very soft place in a mixing bowl, with the sweet potato, and mash. Add onions and ginger along with chicken mince and combine all ingredients. Crack egg into a cup and beat with fork. Add beaten egg to all ingredients in mixing bowl and stir through. Salt and pepper to taste. Form patties and fry in olive oil until golden brown and cooked through. { TIP } You can also bake smaller rissoles in the oven or try adding fresh herbs such as parsley or coriander to mix. By adding some herbs and spices you can give the burgers a different flavour such as Thai style. Or vary the vegetables. I often add grated zucchini and carrot that I have lightly fried in olive or coconut oil. Refrigerate leftover uncooked patties. + Makes 8 medium sized burgers + Preparation: 30 - 35 min. Cooking Time: 12 min.
2cm cubed ginger 1 organic egg salt and pepper to taste
GLUTEN FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
SO THOROUGHLY DELICIOUS Recipes, Amy Chatwin, www.thoroughlynourishedlife.com
Y U M . | T H O R O U G H LY N O U R I S H E D L I F E
CHOCOLATE CHIP DOUGHNUTS WITH CHOCOLATE GLAZE {
INGREDIENTS
}
DOUGHNUT
2 lge eggs
50g sorghum flour
2 tbsp butter, melted, cooled
50g almond meal
1½ tsp vanilla essence
50g buckwheat flour
1/4 cup milk chocolate chips
50g potato flour
2 tsp gluten-free cornflour
40g brown rice flour
GLAZE
50g brown sugar
1½ cups icing sugar
50g caster sugar
2 heaped tbsp cocoa powder
1 tsp salt
1/2 tsp vanilla essence
2 tsp baking soda
3 – 4 tbsp milk
1 cup low fat milk
chocolate sprinkles to finish
Preheat your oven to 180°C and thoroughly grease two twelve-hole miniature doughnut pans. In a medium bowl whisk together sorghum flour, almond meal, buckwheat flour, potato flour, and brown rice flour. When these are well combined whisk in both sugars, salt, and baking powder. In a separate medium bowl whisk together milk, eggs, butter and vanilla. Whisk wet ingredients into dry ingredients until well combined. This is a very wet, thin batter, but don’t worry it will rise into puffy cakey doughnuts when baked. Toss chocolate chips with cornflour and set aside for a moment. Measure two tablespoons of batter into the holes of the miniature doughnut pans. If you are using a mini muffin pan ensure each hole is only two-thirds full. Drop a few chocolate chips into each batter-filled hole. Bake in oven for 10 – 15 minutes or until the tops are lightly golden and spring back when gently pressed down. Remove from oven and place on a cooling rack. After five minutes turn the doughnuts out onto the cooling rack to cool completely before glazing. GLAZE: In a wide, shallow bowl, whisk together icing sugar, cocoa powder, vanilla, and three tablespoons of milk. The icing should be runny, but not too watery. If it is too thick add the extra tablespoon of milk. Shake sprinkles out onto a flat plate to make dunking easier. Dunk one side of each doughnut into the glaze ensuring an even coverage and then dunk into the sprinkles. Place on rack for icing to set. If it is too humid or hot you may wish to place the doughnuts on a plate in the refrigerator for the glaze to set. { NOTES } Keep stored in an airtight container in the refrigerator for 2 – 3 days.. Leftovers will keep 3 days at room temperature in an airtight container. + Makes approximately 20 mini doughnuts. + Preparation: 20 min. Cooking Time: 25 min.
GLUTEN FREE
Y U M . | T H O R O U G H LY N O U R I S H E D L I F E
PERFECT VANILLA CUPCAKES WITH VANILLA BUTTERCREAM {
INGREDIENTS
CUPCAKES
}
2/3 cup milk
80g butter, softened
1½ tsp vanilla extract
1 cup caster sugar
2 tsp ground chia seeds
50g sorghum flour
FROSTING
50g white rice flour
125g butter, softened
50g brown rice flour
2½ cup gluten-free icing sugar
20g buckwheat flour
1 tbsp milk
20g almond meal
1 tsp vanilla essence
2 tsp gluten-free baking powder
A few drops pink food colouring
1/4 tsp salt
sprinkles (optional)
2 eggs
While cupcakes are cooling prepare the frosting. In a large bowl using a hand mixer or stand mixer fitted with the paddle attachment beat butter on high speed until pale. This should take about 3 minutes and will make for extra fluffy frosting. Turn mixing speed to low and add remaining ingredients. Beat until just combined then turn mixing speed to medium-high and beat for a further 2 minutes or until frosting is extra fluffy and pale.
Preheat oven to 180°C and line a 12-hole cupcake pan with cupcake papers. In a medium bowl whisk together sorghum flour, white rice flour, brown rice flour, buckwheat flour, almond meal, baking powder and salt. In a small jug mix together milk, vanilla extract, and chia seeds. In a large bowl using a hand mixer or stand mixer fitted with the paddle attachment beat butter and sugar on mediumhigh until pale and fluffy. This will take about 3 – 4 minutes. Add eggs one at a time and beat well to incorporate. Scrape down the sides and bottom between additions.
Fit a piping bag with your choice of decorating tip, spoon frosting into bag and decorate as desired.Alternatively, you can use a knife to frost the cupcakes.
Switch mixing speed to low and add flour mixture to the bowl. Beat until just combined. Add milk mixture and beat on low until well incorporated. Spoon batter into prepared cupcake pan and bake for 20 – 25 minutes or until the tops are lightly golden and spring back when lightly touched. Remove from oven, allow to cool for 5 minutes in the pan and then remove and cool completely before decorating with frosting.
{ NOTES } Leftovers will keep in an airtight container in the refrigerator for up to three days. Bring to room temperature before eating for maximum enjoyment. + Makes 12 cupcakes + Preparation: 20 min. Cooking Time: 25 min.
GLUTEN FREE
Y U M . | T H O R O U G H LY N O U R I S H E D L I F E
MOCHA BANANA MUFFINS {
INGREDIENTS
}
2 lge bananas, well mashed 2/3 cup non-fat Greek yoghurt (or plain natural yoghurt) 2 lge eggs 2 tbsp rice bran oil 2 tsp vanilla essence 1 tbsp water 1/2 tsp instant coffee powder 1/2 cup (100g) brown sugar 2/3 cup hazelnut meal 1/3 cup white rice flour 2/3 cup sorghum flour 1/3 cup cocoa powder 2 tsp gluten-free baking powder 1/2 tsp salt 1/2 cup milk chocolate chips
Add chocolate chips and stir gently until well distributed. Divide batter evenly between muffin papers.
Preheat your oven to 200°C and line a 12-cup muffin pan with muffin papers. In a medium bowl mix together mashed bananas, yoghurt, eggs, oil, and vanilla essence until thick and smooth.
Bake for 15 – 20 minutes or until the tops bounce back when gently touched.
Dissolve coffee powder in water and add to banana mixture along with brown sugar. Whisk until smooth.
Remove from oven and allow to cool for 5 minutes in the pan, then remove from the pan and cool to room temperature.
In a large bowl whisk together hazelnut meal, white rice flour, sorghum flour, cocoa powder, baking powder, and salt.
{ NOTES ) Leftovers will keep 3 days at room temperature in an airtight container or wrapped tightly frozen for up to 2 months.
Add wet ingredients to dry ingredients and whisk until just combined.
+ Makes 12 muffins + Preparation: 20 min. Cooking Time: 25 min.
GLUTEN FREE
DIVE ON IN TO THESE CLASSICS Recipes, Carly Hicks, www.myholisticlife.com.au
Y U M . | C A R LY H I C K S
CHERRY RIPE BITES {
INGREDIENTS
}
FILLING 2½ cups shredded coconut 1/2 cup rice syrup 1/4 cup cacao butter 3/4 cup fresh cherries, deseeded 1 tbsp coconut milk CHOCOLATE TOPPING 1/4 cup cacao butter 1/4 cup rice syrup 5 – 6 tbsp cacao powder
Add cherries, rice syrup, melted cacao butter, and coconut milk to a food processor and pulse for 30 seconds. Then add the shredded coconut until it forms a paste. Place the filling on a piece of baking paper and spread it out, then place in the freezer overnight. Once the filling is set add the melted cacao butter, rice syrup and cacao powder to a mixing bowl and stir well. Then take the filling out of the freezer and slice into strips. Take each strip and place in the topping so that filling is completely covered. Once it's completely covered remove the filling with a fork and place back on the baking paper. Repeat this until all the filling is covered in chocolate and then place back in the freezer for another 1/2 hour till the chocolate sets. { TIPS } You can purchase coconut butter from health food stores. + Makes approx 9 – 10 slices + Preparation: 20 min. Leave overnight.
GLUTEN FREE
DAIRY FREE
EGG FREE
VEGAN
SOY FREE
SUGAR FREE
Y U M . | C A R LY H I C K S
GUILT-FREE BANANA BREAD
FLOURLESS BROWNIES
{
{ INGREDIENTS }
INGREDIENTS
}
3 over-ripe bananas
3/4 cup cooked and drained black beans
4 eggs
1 egg
2 tbsp coconut flour
1/4 cup cacao
1½ cups almond meal
1/2 cup rice syrup
2 tbsp rice syrup
1/2 cup almond spread
1 tsp baking powder
1/2 tsp bicarb soda
1/4 tsp nutmeg
1/2 tsp cinnamon
1 tsp cinnamon
1/2 tsp nutmeg
1/2 cup coconut oil
dash himalayan salt
pinch Himalayan salt
Place eggs in a mixing bowl and whisk for 2 – 3 minutes. Then in a separate bowl add the bananas and mash well. Add the banana to the mixing bowl with the rest of the ingredients and stir well. Line a bread tin with baking paper and place the mixture in the bread tin and place in the oven on 170°C for 50 minutes. + Makes 1 loaf + Preparation: 10 min. Cooking Time: 50 min. GLUTEN FREE
DAIRY FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
Add beans, salt and egg to food processor and pulse for 30 seconds. Add the mixture to a mixing bowl and add almond spread, bicarb, cacao and mix well. Then add the rest of the ingredients and mix till it forms a paste. Line a bread tin with baking paper and pour the mixture into the baking tin, and cook in the oven on 180°C for 45 – 50 minutes. + Makes approx. 10 small slices + Preparation: 10 min. Cooking Time: 50 min.
GLUTEN FREE
DAIRY FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
PALEO-INSPIRED CHICKEN NACHOS { INGREDIENTS }
olive oil 300g chicken mince 1 tsp cinnamon 3 tbsp coconut aminos 1 sml onion, chopped finely 2 avocados, skin and seed removed 1 medium sweet potato 1 tomato, chopped finely 1/2 lemon, juiced
While the sweet potato is baking cut the onion up finely and place in a pan on low with a dash of olive oil and cook till lightly brown. Then add the chicken mince to the pan and cook on a medium setting for 15 – 20 minutes. Once the chicken has been cooked through add the coconut aminos and stir through. In a separate bowl add the avocado, lemon juice and chopped tomato and mix well until it forms a paste. Add the chicken mince, sweet potato chips and guacamole to a plate and serve up. + Serves 2 + Preparation: 10 min. Cooking Time: 50 min.
dash Himalayan salt Peel the skin off the sweet potato and cut into thin slices, coat with olive oil and cinnamon and place in the oven on 170°C for around 45 min – 50 min.
GLUTEN FREE
DAIRY FREE
EGG FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
BACK TO SCHOOL TREASURES Recipes Stacey Deutscher, www.ahealthymum.com
YUM. | STACEY DEUTSCHER
COCONUT & BERRY CREPES {
INGREDIENTS
}
3 eggs 5 tbsp desiccated coconut 1/4 cup coconut cream 1 tsp vanilla bean powder 4 tbsp yoghurt 1/2 punnet blueberries
Whisk the eggs, 3 tbsp of the desiccated coconut, coconut cream and vanilla powder together until smooth and well combined. Oil a large frypan and heat over a low to medium heat. Add 3 – 4 tablespoons of crepe mixture, ensuring you help it to spread evenly. Flip once the top appears to be nearly set. Cook for another minute or so, then remove and place on a warmed plate. Repeat the process until all the mixture is used. Spread the crepes with yoghurt and top with the remaining coconut and the blueberries. Roll and serve. Store in fridge for 2 days or freezer for 2 weeks. { SERVING SUGGESTION } Try filling with your own favourites but the addition of peanut butter and muesli is a winner in my eyes. Store any uncooked crepe batter in a sealed container, ready to make up in the morning for that day's lunchbox. { NUTRITIONAL TIP } Coconut is a great option when you're looking for a gluten and grain-free alternative. It's packed with protein and good fats for your heart and general wellbeing. + Makes 12 + Preparation: 5 min. Cooking Time: 5 min.
GLUTEN FREE
NUT FREE
SOY FREE
YUM. | STACEY DEUTSCHER
TWO-INGREDIENT COCONUT COOKIES {
INGREDIENTS
}
3/4 cup shredded coconut 1 banana, large and ripe
delicious served as is or for something extra special, use them to make healthy ice-cream sandwiches. If they go soft, pop them in the freezer and they will crisp up nicely.
Preheat your oven to 180°C and line a baking tray with a sheet of baking paper. Toast the coconut in a pan over a medium heat until it is lightly browned. Add the banana to a blender with the toasted coconut. Pulse until the mixture comes together and the coconut is fine. Shape the mixture into discs and space apart evenly on the baking tray. If the mixture is runny, spoon it onto the tray.
{ NUTRITIONAL TIP } The more ripe the banana the more concentrated its natural sugars are. This makes them especially perfect for baking. { STORAGE } Will store in fridge for 3 days, or freezer for 1 month.
Bake the cookies until golden (approximately 25 minutes).
+ Serves 7 + Preparation: 5 min. Cooking Time: 25 min.
{ SERVING SUGGESTION } These cookies are
GLUTEN FREE
EGG FREE
NUT FREE
SOY FREE
SUGAR FREE
YUM. | LET’S COOK
BATCH COOKING SET YOURSELF UP FOR SUCCESS! { TIRED OF ALWAYS PREPARING MEALS FROM SCRATCH EVERYDAY? IT’S TIME CONSUMING AND OFTEN MORE COSTLY. HERE’S YOUR SOLUTION. } Words Gloria Cabrera, www.nutritionsavvy.com.au
Do you ever feel like you don’t have time to prepare meals during the week? Most do and this often leads to buying meals out or less healthy food choices.
• C heck your pantry and fridge and make a shopping list of what you need to buy at the shops.
The key to saving time is advanced planning and preparation, and this is usually best tackled before the week even begins! Batch cooking in advance can save you hours during the week. Batch cooking can include:
• Go shopping for meal ingredients that you will use during the week e.g. vegetables. protein, legumes and grains. It’s always good to buy some easy meal ingredients too e.g. salad leaves, frozen steamed vegetables.
• steaming up a big batch of vegetables and storing these in an airtight container in the fridge, ready to be added to a meal during the week or simply dressed up and serve with a quick protein e.g. tinned fish, beans or eggs.
• Set aside 90 minutes – on a day that you don’t usually plan much – to do some batch cooking or ingredient preparation – Sundays are the perfect opportunity. BATCH COOKING STEPS
• washing, peeling and chopping raw vegetables up and storing these in airtight containers in the fridge ready to be used for meals or salads • cooking grains and legumes so they are ready and easy to add to meals • making sauces or dressings that you’ll use in cooking during the week in advance. WHERE TO START... • Take 30 – 60 minutes to devise a meal plan for what you’ll be eating that week.
1. C lear and clean the area and equipment you will be using before starting. 2. Ensure you have all the correct equipment you need before starting e.g. chopping boards, knives, pots, pans, storage containers. 3. Determine the order you will be preparing your batches. For example, if cooking grains or legumes you should start cooking these first as they will take the longest and then while they are cooking you can cut up vegetables or other ingredients that you will use in meals.
YUM. | HOME
4. Determine how you can stretch some of the ingredients you prepare for meals during the week. For example, different ways to cook the same ingredients. 5. Freeze meals in one portion or family portion sizes and store raw vegetables or pre-cooked vegetables in air-tight containers in the fridge.
For example, steamed, roasted or grilled vegetables are ideal. When prepared in advance you save time during the week. Making a meal can be as simple as re-heating or throwing a few preprepared ingredients together to make a quick simple meal.
Gluten Free Vegetarian Vegan Versatile! Add to summer salads!
Follow us for Recipes:
www.peppadew.com
Gluten Free products from Bakemark
FIND LIVWELL AND CAKEMARK GLUTEN FREE PRODUCTS in your area now with our store locator at www.bakemark.com.au/ store-locator/
THE RANGE 3 English Muffins, 2 Garlic & Coriander Naan Breads, 4 White Pitta Breads and 4 Crumpets Available in the Bakery Section of selected Supermarkets.
Distributed by Bakemark Pty Ltd, 201 Miller Street, North Sydney, NSW 2060, T 1300 362 468
Our range includes Rich and Moist Chocolate Brownies, Indulgent Large Coconut Macaroons and Tempting Coconut Delights Available in the Bakery Section of selected Supermarkets.
Distributed by Bakemark Pty Ltd, 201 Miller Street, North Sydney, NSW 2060, T 1300 362 468
Delicious allergy friendly Australian made chocolate ✔ Dairy Free ✔ Nut Free ✔ Gluten Free (school Friendly)
Kids love ou r delicious chocolate s pread and individually wrapped minibars, p erfect for a lunchbox tr eat!
Available in the health food aisle of Coles and selected IGA and health food stores
www.sweetwilliam.com.au
SIGN UP TO OUR NEWSLETTER and receive your FREE E-BOOK www.yumglutenfree.com.au
annual 2014
MINI COOKB
OOK
gluten free food expo the
2015
Friday 1 May 1.00pm to 7.00pm Saturday 2 May 9.00am to 3.00pm Brisbane Convention and Exhibition Centre
Featuring a wide variety of gluten free exhibitors, cooking demonstrations, kids area, guest speakers and more! Pre-purchase your tickets online and save!
www.glutenfreefoodexpo.org.au (07) 3356 4446 qld@coeliac.org.au Principal Sponsor
Presented by Coeliac Queensland
HAVE YOU GOT THE LATEST EDITION OF OUR YUM. GLUTEN FREE MAGAZINE ON YOUR iPAD?
Download and purchase from the App Store.
www.yumglutenfree.com.au