Issuu on Google+

june 2014


CONTENTS {

YUM. GLUTEN FREE MAGAZINE – KIDS ISSUE

24 09

WHATS ON

Brisbane’s dedicated gluten-free cooking school!

10

TABLE TALK

What’s new, what’s fab, what’s made us shout ‘hooray’ this month – it’s all here

13

SARAH WILSON

A sweet life, sugar free

THE NATURAL NUTRITIONIST

Natural Lunch time treats

26

ALLERGY RIDERS

Party food gets the green light

28

TERESA CUTTER

Healthy playtime treats

36

HEALTHY READING MATERIAL

Gluten free bookworms unite

46

CAKE FOCUS

Mister Nice Guy’s BakeShop

48

THE MERRYMAKER SISTERS

Merry little party

34

NUTRA ORGANICS

Superheroes of kids’ nutrition

}

68

PALEO CAFE

Who said going Paleo means giving up your classic favourites?

70

QUIRKY COOKING

64

WELLNESS MENTOR

Embracing coeliac children

Food blogger mum has a lot on her plate

80 DECADENT SWEETNESS Gluten free party favourites


“yum.” It’s the universal word for flavour and great taste. It’s the verbal reward for any cook who has spent time beside a kitchen bench. It is also the name of this, the latest Australian online magazine celebrating, exploring, understanding, informing and reviewing anything and everything gluten free.

meet our publishing team

bianca shugg Editor/Publisher | www.yumglutenfree.com.au

Bianca Shugg is proud to say she is living with coeliac disease. While the diagnosis may originally have been perceived as a negative, her new found gluten-free way of life has been the catalyst for amazingly positive things including her popular blog, Mrs Gluten Free, and now yum. gluten free magazine. Bianca was the founder and managing director of a boutique parenting magazine and has held other positions in marketing, communications and publishing.

vanessa russell Creative Director |www.raspberrycreative.com.au

With a background of more than 20 years in design, Vanessa has built up a substantial and diverse creative portfolio. While she has worked for some of the biggest players in the media, managing and training teams of creative designers, Vanessa nowadays prefers servicing her own fabulous clients under her own equally as fabulous design studio, Raspberry Creative. She is dedicated to finding a creative solution, with a passion for magazine design and styling. Vanessa also designs and retails her own range of kids’ party stationery through her website, with stockists all around the country.

naomi vasington Photography | www.naomivphotography.com.au

Naomi is an experienced photographer specialising in weddings, events, corporate and commercial work and fashion. Most well known for her wedding photography, Naomi has a natural talent for capturing special moments with the perfect shot, which is why she has been engaged to shoot clients’ weddings in exotic locations all around the world. Her style is modern and contemporary, yet classic. Naomi’s bevy of satisfied subjects is proof of her ability behind the lens.

wendy somerville Foodie| wendy@yumglutenfree.com.au

Wendy has had a passionate affair with food all her adult life. After starting out as a picky eater as a kid, in her 20s Wendy was vegetarian (except for the bacon in her mum’s ‘rescue package’ quiches). She ventured into meats tempted by the beautiful pictures and recipes in Gourmet Traveller magazine, and after a trip to Europe in 2004 came back a converted carnivore. There is little she hasn’t eaten or tried. She is now enthusiastically modifying recipes for coeliacs, ensuring their edibility in the process.


y bu

{

ow n

june issue contributors S et the table and meet o u r

y u m . mag a z ine reci p e e x p erts

}

Teresa Cutter The Healthy Chef Teresa Cutter is one of Australia’s leading authorities on healthy cooking and the founder of ‘The Healthy Chef’, which is dedicated to improving the health and wellbeing of individuals. www.thehealthychef.com

mini cookbook

Steph Lowe The Natural Nutritionist (TNN) Steph Lowe is an Australian Sports Nutritionist who specialises in natural fuelling and high-performance weight loss with gluten-free, sugar-free and delicious food. www.thenaturalnutritionist.com.au

Kate Caddle The Whole Housewife My passion is to educate and empower women to live a whole life, through beautiful nourishing food, spirituality and movement. www.thewholehousewife.com

6.00

$ Scott Mebberson & Alice Coleman Deglutenous

+ postag

e

Deglutenous are two gluten free foodies, who are passionate about enabling those who must live gluten free to love food and have an enjoyable lifestyle. www.deglutenous.com

Bridget “Bee” Pennington Wellness Mentor Bee is a holistic lifestyle coach who loves guiding her clients back to their best health using holistic practices. She is an author, a mum and is passionately interested in gluten-free living. www.wellnessmentor.com.au

Kate Crocker Gluten-Free for lunchboxes I’m a mum of three kids, about as time-poor as everyone else, and looking for a bit of inspiration. I’m always looking to expand my gluten-free lunchbox repertoire! www.glutenfreeforlunchboxes.wordpress.com

ORder your hard copy today! 56 pages of yummy gluten free recipes from our magazine collection and printed on a handy a5 size.

Libby Cornish Decadent Alternatives I am a scientist by profession and a cook by passion. I simply love creating gluten free recipes that inspire you to bake. www.decalt.com.au

www.yumglutenfree.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 ingredients 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 {

F ro m C oel i ac A u stral i a – www . coel i ac . or g . a u

}

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 photographer Naomi Vasington www.naomivphotography.com.au Advertising Manager Lesley Sims sub-editor Nicole Navarro www.holacommunications.com.au recipe Contribut0rs Wendy Somerville, Bianca Shugg Food styling Vanessa Russell, Bianca Shugg contact us Facebook yumglutenfree instragram yum_gluten_free twitter yum_gluten_free general enquires info@yumglutenfree.com.au contribute products and images contribute@yumglutenfree.com.au advertising advertise@yumglutenfree.com.au editorial editorial@yumglutenfree.com.au

Having two small daughters, I know the ups and downs of catering for gluten free and around the required ‘nut-aware’ foods for their lunchboxes. Just when I think I have it nailed, my girls seem to change what they like. I find it’s a never-ending journey of creation and research - I have to be constantly creative. I find inspiration in parenting bloggers who share some wonderful ideas for snacks, lunchboxes and dinners. The variety and amount of information we can now get with a click of a button is amazing so my advice to fellow bewildered parents is to jump online and check out some of the amazing blogs around. In this issue, I wanted to cover a few food groups that will help make gluten-free kids feel like they have so-called ‘normal’ options, which can sometimes be hard. With an amazing group of contributors on board, I think we have smashed this brief out the park. From lollies and doughnuts (yes you read right, doughnuts!) to chicken nuggets and shepherds pie, we have you - and your little loves - well and truly covered.

mag subscriptions www.yumglutenfree.com.au Cover shot: Courtesy of Thermomix Australia

www.yumglutenfree.com.au

Bianca Shugg Publisher/Editor

N e x t i s s u e - 0 2 j u ly 2 0 1 4 - w i n t e r 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.


what’s on {

in the gluten-free world this month

}

mackay cooking demo Rhonda Muller is the owner of ASD Healthy Life. She’s a certified health and nutrition coach, and loving mother. Rhonda’s commitment to supporting families arose after her son was diagnosed with autism. There were many underlying conditions such as asthma, eczema, over 19 food sensitivities and major digestive issues. With a combination of diet, nutritional medicine, behavioural, mainstream and natural therapies, a lot of the autistic traits disappeared, he is now well on the way to recovery. Rhonda is a professional with first-hand experience. She received her training at Institute of Integrative Nutrition in New York City, including Australia’s Mind Foundation plus many other organisations. Rhonda’s passion is to provide ongoing support and education to parents on how to naturally recover the health of their children. WHEN: 11.45am – 2pm, Sat 14th June bookings: Numbers are limited Email: admin@asdhealthylife.com.au or Call 0417 550 411. cost: $65 WEBSITE: www.asdhealthylife.com.au

melbourne Cook with confidence

brisbane Australia’s only dedicated gluten-free cooking school! In a private and nurturing environment in the rural setting of Samford 30 minutes northwest of Brisbane, you’ll learn to bake tried and tested recipes that will work every time. With easy to follow instructions and tips along the way, you’ll achieve confidence in your ability to bake from scratch. The classes are totally hands on, and with different topics to choose from, you will quickly master baking. The cost is inclusive of ingredients and the finished baked products that you’ll take home, as well as private instruction. There is a growing demand for quality products for those who are sensitive to gluten. By baking for yourself you can take care of your health in the way that is most important to you. when: Saturdays and some weekdays cost: $150 (including GST) and includes all ingredients, the products you have made and will take home, and the recipes you have baked from that day. At the end of the class a sample of your baking will feature during afternoon tea. bookings: www.theglutenfreecookingschool.com

Are you cooking for yourself or someone with coeliac disease? Cook with Confidence demonstration classes are tailored for people who have coeliac disease and dietary intolerances, and provide you with the confidence to cook for your family or friends at home. Classes are small group cooking demonstrations developed for coeliac, FODMAP and dietary intolerances held in a relaxed home-based setting and run by qualified, experienced home economics teacher with coeliac and low FODMAP. Upcoming classes: Soups and Winter Warmers, The Upper Crust, Winter Savoury Pies and Sweet Pastries. WHEN: Weeknight classes : 7:00pm to 9:00pm Weekend classes : 2:00pm to 4:00pm Cost: $65 per person bookings: www.cookwithconfidence.com.au


yum. | table talk

talk of the table { w hat ’ s n e w , w hat ’ s fa b , w hat ’ s ma d e us shout ‘ hoora y ’ this mo n th – it ’ s all h e r e }

Pictured above left, green smoothie app founder Lauren Glucina of Ascension Kitchen; centre, The Muesli Gluten Free packed with premuim raw ingredients. Above right, The Live Free Gluten Free Bread Mix is the solution to avoid gluten, soy, egg and dairy.

green smoothie app With the rise in popularity of green smoothies, founder Lauren Glucina of award-winning health and wellness blog Ascension Kitchen, noticed a need to create an App to provide people with simple, tasty and nutritious green smoothie recipes. On the blog’s anniversary, Green Smoothies by Ascension Kitchen is launching across all platforms (iOS and Android) at the affordable price of AU$3.79. With its collection of delicious and hassle-free green smoothie recipes guaranteed to nourish the body, the App has been designed to inspire, kickstart and maintain people on their journey to a healthy life. The App boasts 30 unique green smoothie recipes and features, including personalised shopping lists, health tips and insights from Lauren Glucina, Buddha blessings and facts on the super powers of each ingredient. www.greensmoothiesapp.com the museli The Muesli Gluten Free offers an amazing alternative to those who need or choose to live life gluten free, and now available in serving size sachets.

Some more good bits about The Muesli Gluten Free: • Packed with premium raw ingredients – 50% nuts and seeds. • 5 nuts, 4 seeds, brown rice flakes, puffed amaranth, coconut and that’s it. • 97% sugar free means it passes The One Line Rule. On any nutrition panel always check one line, SUGARS. If it’s more than 5g/100g (5%), move on. • Fructose free & GM Free • High in protein and ‘good fats’. • Low in salt • A small bowl gets you through to lunch. www.themuesli.com.au Gluten Free Mixes, produced specifically for coeliacs Created and produced specifically for coeliacs and using only the highest quality natural ingredients, the Live Free Gluten Free Bread Mix is not only gluten free but is also free of soy, egg and dairy products. It has become a popular choice for people with gluten intolerances, diabetics, vegetarians, vegans, and those looking to remove both lactose and gluten from their diets. Over the past few years, Robyn has developed


yum. | table talk

eat street

hot dogs – vic Phat Brats isn’t just about top notch hot dogs. Nor is it about fries that will literally change your life. www.phatbrats.com.au

Pictured above, Brookfarm Brothers Blend, a contemporary twist on a classic nut mix.

two other Gluten Free products, Live Free Gluten Free Pastry Mix and Live Free Gluten Free Chicken Seasoning, both of which are also low GI (glycaemic index) as well as soy, egg and dairy free. Brisbane based, Live Free Gluten Free is proudly Australian made, owned and operated. Our Gluten Free products can also be used by those who follow a soy, dairy and egg-free diet. www.lfgf.com.au

Real Food Connection – nsw A Paleo/ Primal approach with food based around vegetables, protein, good fats, nuts and seeds, some fruit, some dairy, limited starch and minimal sugar. www.realfoodconnection.com.au

Brookfarm Brothers Blend An irresistible blend of the finest premium nuts. Spending time with family and friends is something that the Brook family love to do. Brothers Will and Eddie Brook, who have been part of Brookfarm since day one, have now put a contemporary twist on a classic nut mix for sharing everyday. They’ve sourced the world’s finest nuts including Australia’s premium macadamias, pistachios, almonds and pecans and oven baked them with a hint of pure maple syrup and a light dusting of sea salt. Entertaining has never tasted so good. Peanut Free, Gluten Free, Preservative Free. Contains tree nuts. www.brookfarm.com.au

Lemon Middle & Orange – vic Food for us is about seasonality, sentiment, flavour and fun. Using great local produce to create our exciting, ever changing menu. www.lemonmiddleandorange.com


yum. | s a r a h w i l s o n

a sweet life, sugar free { A u st r a l ia ’ s s u g a r - f r ee g oddess takes ad u l ts – and now kids – off the s u g a r wa g on and on a j o u r ney to hea l thie r l i v in g Words Nicole Navarro

It’s no secret Sarah Wilson has declared war on sugar to make life healthier and happier for everyone. At the same time, she’s been growing her publishing empire – this time into the kids’ playground. Sarah’s certainly dishing up the sugar-free goods. This celebrity journalist, author, blogger, wellness coach, sugar quitter and gluten-free champion stepped onto the international stage with her New York Times bestseller book I Quit Sugar . Following her bestselling series of ebooks, and her hugely successful 8-week Program for sugar quitters, more recently she has penned the I Quit Sugar Kids Cookbook, to help parents keep their kids off the sugar rollercoaster for good. Say goodbye to sugar-related highs and lows, and hello to delicious birthday party treats. Her new book also helps keep kids happily gluten free. Sarah talks candidly with Yum . Why a kids’ sugar-free cookbook? I have loads of friends with young kids and I’m godmother to one as well. Being around kids makes me all the more concerned that how they eat now will define their health and wellbeing in the future. I’ll be getting my hair cut, buying loo paper at the supermarket or climbing out of my local pool and a parent will come up to tell me how deeply concerned they are about their kids’ eating habits and the way sugar is impacting their health and behaviour. Sometimes they’re in tears, totally fed up and feeling like failures. It brings me to tears. I wanted to help make the sugar-free message more palatable for parents. Give us your top 3 substitutes for sugar when it comes to treats kids love? The key is to give them whole foods and nothing out of packet. I tend to whip up healthy versions of foods that kids know and love. My Sugar-free Nut-Ella, Bounty Bars and Oreos always go down a treat with little humans. When choosing a sweetener, I only ever use Stevia or rice malt syrup, in small doses. When packing our childrens’ party bags, any tips for some sugar-free delights we could include? We’ve got a host of great party recipes in the Kids’ Cookbook. A few of my favourites include Dino Cookie Bites, Oreos and Chocolate Crackles. In saying that I’d definitely include some non food-related goodies, too. The less emphasis placed on food at kids’ birthday parties the better.

}


yum. | s a r a h w i l s o n

Can you reveal 3 top tips and tricks to encourage children to eat nutritiously and sugar free? 1. Be honest: Tell them in simple terms that you want them to be healthy so they can grow big and strong. Don’t demonise sugar but explain that eating too much of all the sugary packaged stuff will make them sick. 2. Make food palatable: Bulk out their meals with loads of densely nutritious vegies. You can do this by hiding it in purees, mashes and homemade sauces. You’ll be filling them up and stabilising their appetites so they’re not hankering for a sugary treat. 3. Get them involved: Have the kids help you in the kitchen with simple things like mixing and stirring. They’ll be far more inclined to eat something they’ve helped make. What in your opinion are some of the hardest foods for kids to part with when it comes to saying ‘adios’ to sugar? Soft drink is a big one. The stuff gets kids hooked early and it’s almost an instantaneous rush, sending their blood sugar on a rollercoaster, which they can’t control. There are also those hidden sugars in foods you wouldn’t necessarily suspect like tomato and BBQ sauce (both contain up to 50%

sugar!). They’re often so used to eating meals with it that they struggle to enjoy them without it. Which sugar-containing foods do you think are safe to keep in our childrens’ diets on a daily basis? I don’t think any foods containing excess sugar should be in our kids’ diets. However I do believe that two serves of low-fructose fruit, like strawberries, raspberries, blueberries and kiwi fruit, in its whole form – never juiced or dried – a day is fine to include. All the other sugary guff has zero nutritional value and should be discarded from all kids’ diets. How did you road test the recipes for your latest book, I Quit Sugar Kids Cookbook ? We took it straight to the kids. We asked friends and family to try out the recipes on their own children and see if they passed the test. We got an overwhelming response of the kids loving the food and being none the wiser about just how healthy the recipes actually were. You can see some of our favourite shots on our instagram account @iquitsugar. For those who don’t know, what are some upsides of going sugar free? And what about some downsides? For some you may experience weight loss and most say they feel less


yum. | s a r a h w i l s o n

bloated. For me, most of my weight loss didn’t occur until after I’d completed the 8-Week Program and my appetite had completely recalibrated. Other upsides include clearer skin and you’ll notice your mood and energy levels stabilise. You’ll no longer be riding a rollercoaster of emotions every day and you’ll be able to focus your energy on the tasks at hand. In the long term, there are no downsides to cutting out sugar. However, during the initial eight weeks you may feel a bit headache-y, tired and moody. I promise you, once you get passed those initial few weeks it gets so much better. What in your opinion is the most unsuspecting sugarcontaining food/drink? Fruit juice – but the drinks you need to watch out for are the flavoured waters, sports drinks and tonic water. They’re all brimful of sugar, some more so than a can of cola! Not every sugar quitter gets it right the first time they go cold turkey… what are their most common blunders? Lapses are a natural part of quitting sugar. In fact they are a necessary part. We cover this in detail in the 8-Week Program. Often people will cave in and gorge on the stuff and then feel lost and unsure as to whether they need to start the process again. My answer is simple. Get back on

the horse, learn from the experience and keep going. This is a lifestyle change, not a quick fix. What’s your favourite snack to keep hunger at bay? Coconut oil. Whenever I’m feeling like something sweet or I notice I’m starting to become unsettled between meals I’ll have a spoonful and it’ll diminish my cravings almost instantly. Can you please describe a typical day in the life of Sarah Wilson? There is no typical day! Right now I’m juggling a few projects, as well as the launch of our third online program with my team at the I Quit Sugar office. Most days are broken up with tv or radio commitments, and commitments to charities and sustainable food projects I’m involved with. This is why I’m such a big fan of having a morning routine. It’s the only bit of normalcy in my week. In addition to being a sugar quitter, I understand you’re also gluten free… Tell us why you started this journey? I am. I have to be, for my autoimmune disease. I have Hashimotos disease, which is a disease that attacks the thyroid. Staying sugar and gluten free help me keep the disease at bay.


yum. | s a r a h w i l s o n

Dino Cookie Bites {

I n g r edients

}

¼ cup natural, sugar-free and salt-free peanut butter 1 tbsp rice malt syrup ½ cup coconut cream ¼ cup coconut oil, melted ½ tsp sea salt flakes ½ cup coconut flour / cup chilled cooked quinoa

1 3

In a large bowl mix together the peanut butter, rice malt syrup, coconut cream and coconut oil.

walnut-sized balls. Store in an airtight container and consume within three days.

Add the sea salt flakes, coconut flour and quinoa and mix to form dough. Add a little more coconut flour if the mixture is too runny to form into balls.

{NOTE } This is freezer friendly. + Serves 16 + Preparation: 10 min. Cooking Time: None.

Pinch off little pieces of the dough and roll into

gluten free

SUGAR free


yum. | s a r a h w i l s o n

Veggie Garden Pot Pies {

I n g r edients

}

1 tbsp olive oil 1 brown onion, finely chopped 2 red capsicum, cut into 3cm batons 4 zucchini, chopped into 3cm pieces 300g pumpkin (any type), chopped into 3cm pieces 3 tbsp frozen peas 1 tsp dried thyme ½ tin diced tomato salt and pepper, to taste ½ cup vegetable or chicken stock 200g potato (‘Desiree’ works well) 1 tbsp butter / cup tasty cheese

1 3

Heat one tablespoon of oil in a fry pan over a medium to high heat. Cook onions until soft. Add capsicum, zucchini and pumpkin to the pan and stir. Cook for 7 – 8 minutes until vegetables have softened. Add tinned tomato, thyme and stock. Season with salt and pepper. Keep cooking for a further five minutes until liquid has reduced and vegetables have collapsed into a stew. Take off heat. Meanwhile bring a large pot of salted water to the boil, add potatoes and cook for 10 – 15 minutes until soft. Drain in a colander.

gluten free

In a bowl mash together potatoes, butter and salt and pepper until smooth. Divide vegetable mixture into four ramekins or one medium sized baking dish. Spoon the mash on top of the vegetable mix and top with cheese. Place pies in the oven and cook for 20 minutes, until cheese is melted and golden brown. { Tricky Tip } For some extra protein add 150g skinless salmon chunks to the pie just before baking. + Serves 4 + Preparation:10 min. Cooking Time : 40 min.

SUGAR free


yum. | s a r a h w i l s o n

Face Plant Pancakes {

I n g r edients

}

1 lge beetroot 2 eggs 1 cup yoghurt ½ cup milk 3 tbsp coconut oil ½ tsp vanilla powder 1 tbsp rice malt syrup 1 ½ cups gluten-free flour 2 tsp baking powder 1 tsp baking soda ¼ tsp salt

3 tbsp chia seeds

Roast the beetroot in a hot oven in a casserole dish with a tight-fitting lid with 2cm water until very soft; cool, peel off the skin and blend with a stick mixer. You will need 1/2 cup purée for the pancakes. Beat the eggs, yoghurt, milk, oil, vanilla, beetroot puree and rice malt syrup until combined. Sift the flours, baking powder and baking soda on top of the wet ingredients. Combine mixture with salt and chia seeds. Cook the pancakes 1/4 cup at time in a hot frypan until bubbles break through. Turn carefully and

gluten free

cook for 1 – 2 minutes, until lightly browned. Serve with blueberry “eyes”, an apple slice “mouth” and a cream cheese, yoghurt or whipped coconut cream “splodged nose”. {NOTE } freezer friendly, lunch-box friendly + Makes 15 + Preparation: 5 min. Cooking Time: 30 min.

SUGAR free


yum. | shopping list

kiddiesâ&#x20AC;&#x2122; corner { add these goodies to your shopping list this month

}

3. 2.

1.

4.

10.

9.

5.

7.

8.

6.

stockists 1. Orgran Mini Outback Animals, www.orgran.com 2. Go Natural, Apricot & Coconut Bar, www.gonaturalfoods.net 3. Leda Gluten Free Twist Bars, www.ledanutrition.com 4. Food Actually, Ezy Superfood Balls Cookie Dough, www.foodactually. com.au 5. Almond Breeze Chocolate Milk, www.almondbreeze.com.au 6. Go Natural, Frugoâ&#x20AC;&#x2122;s Clusters, www.gonaturalfoods.net 7. Flat Bot, Flexi, www.hardtofind.com.au 8. Artisse Organic, Aribar, www.artisse.com.au 9. Food for Health, Kids Fruit Filled Snack Bars, www.foodforhealth.com.au 10. DOIY Landscape Dinner Set, www.hardtofind.com.au


yum. | the natural Nutritionist

Natural lunch time treats { G r een , c r ac k le and sp i ce u p y o u r l u nc h h o u r }

Words and Recipes Steph Lowe, www.thenaturalnutritionist.com.au

Savoury Zucchini Bread { INGREDIENTS } 2 cups almond flour ¼ cup linseed, sunflower & almond meal (LSA) ¼ tsp sea salt

Preheat oven to 180°C. Blend almond flour, LSA and salt in a large bowl. Sift in coconut flour and baking powder. Separate eggs and whisk whites well. Add to the bowl with separately whisked yolks*. Add the melted oil and ACV and mix thoroughly. Stir through zucchini and scoop into a greased bread tin and bake for 30 minutes**. Allow to cool completely before slicing. Delicious served with mashed avocado or nut butter and banana for something a little sweeter.

¼ cup coconut flour 2 tsp baking powder 4 large eggs, separated

{ NOTE } *Separating your eggs is not essential, but it helps your bread rise. **A narrow bread tin works best to give your bread more height and better-sized slices.

¼ cup coconut oil 2 tbsp apple cider vinegar (ACV) 1 zucchini, grated

+ Serves 12 + Preparation: 15 min. Cooking Time: 30 min.

gluten free

dairy free

SOY free

SUGAR free

Preservative

free


yum. | the natural Nutritionist

Raw Chocolate Crackle Slice

Spiced Pumpkin Muffins

{ INGREDIENTS }

{ INGREDIENTS }

1½ cups almonds

½ cup coconut flour, sifted

½ cup coconut flakes

1 tsp cinnamon

6 Medjool dates

1 tsp nutmeg

1 tablespoon raw cacao

1 tsp all spice

¼ cup coconut oil

1 tsp baking powder

¼ cup rice malt syrup

5 eggs, free range

¼ cup chia seeds

½ small pumpkin or 1 cup of mashed pumpkin

¼ cup cacao nibs

1 tsp organic vanilla essence (sugar free) ¼ cup coconut oil ¼ cup rice malt syrup

Blend almonds until well combined and transfer to a large mixing bowl. Blend coconut, dates and cacao and stir into the mixing bowl. Add the oil, rice malt syrup, chia seeds and cacao nibs and mix thoroughly. Press into a tin lined with greaseproof paper and chill in the fridge until firm. Remove from the fridge and slice into bar size pieces before serving. Store leftovers in an airtight container in the fridge.

dairy free

SOY free

SUGAR free

Whisk eggs and add with pumpkin, vanilla, oil and rice malt syrup. Spoon into a greased muffin tray and bake for 30 minutes or until they pass the skewer test. The perfect nut-free lunchbox idea. + Serves 12 + Preparation: 15 min. Cooking Time: 30 min.

+ Serves 10 + Preparation: 10 min. Cooking Time: 0 min.

gluten free

Preheat oven to 180°C. Remove skin and slice pumpkin into small chucks. Steam, set aside to cool and mash. Combine dry ingredients together in a large bowl.

Preservative

free

gluten free

dairy free

SOY free

SUGAR free

Preservative

free


yum. | allergy riders

party food gets the green light {

A cl e v e r way t o av o id all e rg e ns y o u can ’ t s e e

}

Words Michelle Dryburgh

Childrens’ birthday parties are an explosion of colour, excitement and food.

allergies. Now six, he has outgrown some allergies, but grown into more.

There’s the lollies, party games, and of course – the cake. That can mean a minefield of danger for a child with food allergies, and a nightmare for worried parents.

Like many others, Amy and her family continue to face the daily struggles of living with food allergies.

Amy Dowling was one of those mums when her son, Ned Ryder, started receiving party invitations. Diagnosed with several food allergies as an infant, Ned was soon missing out on a lot of food, and a lot of fun. Not wanting her two-year-old son to miss out on his own birthday, Amy marked all the ‘safe’ food with a blue flag – and the idea behind Allergy Riders was born. Amy launched her innovative colour coded baking cups and flags in 2011. Initially sold only online, Allergy Riders now has stockists in Australia, USA, New Zealand and the UK.

“Grocery shopping, the expense of allergy-friendly food, birthdays, even play centres and trips to the zoo. You must be prepared with lunches and snacks, and face staff who’ll tell you ‘you can’t bring food in here.’” When it comes to keeping children with allergies safe at birthday parties and sleepovers, Amy recommends giving the host an allergy-friendly pre-made mix, and the Allergy Riders flags or baking cups. Parents can alternatively supply allergyfriendly food to share. And as Allergy Riders continue popping up in more places, Amy hopes birthday party worries will become a thing of the past.

The range contains seven different colours, each one representing a different allergy-friendly status, including gluten free, dairy and gluten free, no eggs, no dairy, egg and dairy free, no nuts and vegan.

“I get goose bumps every time I see Allergy Riders on a shelf, or in a magazine,” she says. “It’s such a great feeling to know I’m helping others in a simple, fun way. To see childrens’ faces light up when you say ‘you can eat those flagged foods’ makes me very happy.”

Amy has three children, but Ned is the only one with

www.allergyriders.com.au


Cook with Confidence demonstration classes are tailored for people who have Coeliac Disease and dietary intolerances and provide you with the confidence to cook for your family or friends at home. Book any of our cooking demonstrations and

• create meals and dishes that are easy, healthy and cost

effective, with maximum flavour but without the need to spend all day in the kitchen

• learn short-cuts through specialised, easy to find ingredients and equipment

• taste all dishes demonstrated and be inspired To see the full range of classes visit

www.cookwithconfidence.com.au

For bookings and further information contact Catherine on 0417 373 501 catherine@cookwithconfidence.com.au www.facebook.com/CookwithConfidenceAustralia


healthy playtime treats Recipes Teresa Cutter, www.thehealthychef.com


yum. | TERESA CUTTER

CHEEKY MONKEY MAGNUM WITH CINNAMON ROASTED WALNUTS {

Ingredients

}

100g good quality milk chocolate 2 bananas 4 wooden popsicle sticks 100g cinnamon roasted walnuts, lightly chopped

Melt the chocolate in a small bowl over a pot of simmering water – ensuring no steam or water gets into the chocolate. Cut each banana in half and stick through the popsicle stick at the base of each banana. Gently brush each banana with melted chocolate and coat in roasted chopped walnuts for decoration. I also sometimes like to vary my decoration and use goji berries, pistachios or coconut. Place onto a baking tray lined with glad bake and pop into the freezer for at least 1 – 2 hours until set and frozen. cinamon walnuts: To make cinnamon roasted walnuts combine 1 cup of walnuts with 2 tablespoons organic maple syrup, a pinch of sea salt and 1 teaspoon of ground cinnamon. Place onto a baking tray then into a preheated 120°C oven for 20 – 30 minutes until golden. Leave to cool. + Makes 2 + Preparation: 1 hour. Cooking Time: 20-30 min.

gluten free

egg free

SOY free

Preservative

free


yum. | TERESA CUTTER

Blueberry Muffins {

Ingredients

}

300g (3 cups) almond meal (see notes) 2 tsp gluten-free baking powder or ½ tsp bicarb soda (baking soda) 4 organic or free range eggs 60 ml (¼ cup) macadamia nut oil, cold pressed coconut or olive oil 1 tsp ground cinnamon 2 tbsp honey / brown rice syrup / pure maple syrup or a few drops stevia 1 red apple, chopped into small chunks with the skin left on 200g fresh or frozen blueberries

Preheat the oven to 170°C (325°F/Gas 3). Combine the almond meal and baking powder in a large mixing bowl. Add the eggs, oil, cinnamon and honey to form a batter. Fold in the apple and blueberries. Divide into paperlined muffin tins. Bake for 35 – 40 minutes until cooked through and golden.

or brown rice syrup, or even a little stevia. If using red apple and blueberry these are sweet naturally so you don’t need to sweeten it further. Blend until smooth and creamy looking. Spoon into a bowl and fold in the blueberries last. Spoon into muffin cups and bake as directed. Hazelnut meal also works really well with this recipe and marries perfectly with the apple and blueberry.

{ NOTE } This recipe makes 12 large muffins – so you can easily half the recipe and make 12 smaller cupcake sized muffins if you need to. The nutritional profile of nutrients will be 1/2 of the original. They keep for 4 days in an airtight container in the fridge.

For nut free muffins use 1/4 cup coconut flour (40g) and 2 tablespoons arrowroot or Healthy Chef organic pea protein in place of the 3 cups of almond meal – reduce the baking powder to 1 good teaspoon and reduce the blueberries to 100g. You can get coconut flour in any good health food store. This recipe makes 6 large muffins or 12 cupcake sized muffins. If the mix looks a little wet – add a touch more coconut flour or pea protein.

For all those who are having trouble finding ground almond meal – the following is a quick and easy throwit-all-in method that works really well with this recipe: Combine all the ingredients in the following order into a good high speed blender – I used my Vitamix. Combine eggs – oil – chopped apple – cinnamon – baking powder – almonds (you can use whole, meal, flaked etc. whatever you have in the fridge). Only add 2 tablespoons of honey

gluten free

dairy free

+ Makes 12 + Preparation: 10min. Cooking Time: 40 min.

SOY free

SUGAR free

Preservative

free


yum. | TERESA CUTTER

Pancakes + Orange Blossom Honey {

Ingredients

}

200g (7 oz) quinoa (whole raw grain) 1 tbsp ground flaxseed (linseed) or chia 375g (1 ½ cups) your choice of milk (soy, almond, dairy, seed) 1 tsp vanilla extract or paste ¼ tsp ground cinnamon

2 free range / organic eggs ½ tsp bicarb soda (baking soda) 2 bananas – smashed Orange Blossom Honey (optional) 2 whole oranges 2 tbsp honey ¼ tsp orange blossom water – optional if you have it in the pantry

1 tsp vanilla extract or paste

Combine whole quinoa, flaxseed and milk. Soak for at least 1 hour, but best overnight. Place into a high-speed blender like a vitamix along with vanilla, cinnamon, eggs and baking soda. Blend until smooth and creamy. Remove and fold in the smashed banana by hand, but don’t blend. Cook in a pan over low-medium heat until golden. Serve with orange blossom honey or your preferred topping.

thickened then spoon over the pancakes. Grated apple can be used in place of banana. Millet can be used in place of quinoa. { NOTE } It’s important you use a good high-speed blender for making these pancakes. The final pancake mix should look creamy and smooth before cooking.

To Make orange blossom honey: Combine the zest of 1 orange and the juice of 2 oranges in a pan with the honey and vanilla. Add the blossom water only if you have it – it will add another layer of flavour. Reduce the liquid until

gluten free

+ Makes 10 + Preparation: 1 hour. Cooking Time: 10 min.

SUGAR free

Preservative

free


Olive & Joy diamond heart tea towel, $29 www.oliveandjoy.com


YUM. | NUTRA ORGANICS

SUPERHEROES OF KIDS’ NUTRITION {

PACKING MORE GOOD INTO YOUR CHILD’S LUNCHBOX

}

Words Michelle Dryburgh

Perhaps fruit is tossed aside, everything green is off the menu or the spoon aeroplane just isn’t cutting it anymore.

says the products have been embraced not only by parents, but most importantly, their children.

Whatever the situation at your dinner table, most mums and dads will agree – one of the biggest challenges of parenting is getting fussy eaters to eat a healthy, balanced diet.

“We have received photos of kids eating Superfoods for Kidz straight from the jar, and even climbing the pantry to get it down,” she says.

And when your child has food allergies, it’s even tougher.

“We are extremely proud of our childrens’ range and so overwhelmed by the emails and letters we receive from happy parents. The general feedback we receive is the product increases appetite and provides more energy, better concentration, less sickness and no more whining at dinner time.”

That’s why family-owned business Nutra Organics has developed an allergy-friendly range of supplement powders and lunchbox bars specifically for children. Superfoods for Kidz powders are 100% organic, free of gluten, dairy, soy, corn, egg and nuts, and contain no artificial ingredients. Endorsed by Coeliac Australia, the powders are available in three blends – Vital Veggie Power, Berry Choc Chunk and C Berry. There’s also a 30g bar available in berry-choc flavour, perfect for lunch boxes and after school snacks. The fruit powders can be used to make shakes and smoothies, baked in cakes and muffins or sprinkled on yoghurt and fresh fruit. The Vital Veggie powder makes a great seasoning for popcorn, gluten free noodles, quiche, bolognaise or used in place of stock. Nutra Organics spokesperson Vanessa Nixon

The Superfoods for Kidz range was developed by the Nutra Organics team – a group of mums and dads, brothers and sisters, husbands and wives – who live and work by the motto ‘nutrition today for a healthy tomorrow’. “Our customers range from the everyday family to those with very special children suffering from extremely rare conditions,” Vanessa says. “We are blessed to have customers who share with us their journeys to better health. We are humbled to know we are changing lives with our products.” www.nutraorganics.com.au


YUM. | BOOKS

HEALTHY READING MATERIAL {

GLUTEN FREE BOOKWORMS UNITE!

}

STEALTH HEALTH LUNCHES KIDS LOVE: IRRESISTIBLE AND NUTRITIOUS GLUTEN FREE SANDWICHES, WRAPS AND OTHER EASY EATS By Tracy Griffith Nearly every lunchtime staple nowadays includes bland, carb-loaded bread that leaves kids bloated and sluggish. That is, until now. Best-selling author and health-conscious chef, Tracy Griffith, has the answer: unique gluten free sandwich wraps that hide healthy ingredients and are appealing to kids. With Stealth Health Lunches Kids Love, Tracy presents parents with a multitude of healthy, delicious ways to prepare EDITOR’S exciting wraps for their children.

PICK

www.bookworld.com.au

PALEO KID SNACKS: 27 SUPER EASY RECIPES THAT KIDS CAN’T GET ENOUGH OF: (PRIMAL GLUTEN FREE KIDS COOKBOOK) By Kate Evans Scott Looking For Gluten Free, Grain Free Delicious Paleo Snacks That are Easy To Prepare and That Your Kids Will Love? An Allergy-free, Whole Foods Snack book Designed by a Mom for Health Conscious and Food Sensitive Parents and Children. Kids love to snack, and there is a good reason for it, they need the energy to fuel their rapidly growing bodies. Each recipe is Authentically Paleo and includes step by step instructions, estimated prep times, and great tips for including children in the cooking process. www.bookworld.com.au

HAPPY GLUTEN FREE KIDS (PAPERBACK) By Bridget Pennington 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’. She coaches adults with chronic illness or autoimmune conditions to achieve better health and create healthier lifelong habits. 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’ll 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. www.bookdepository.com


YUM. | GET SOCIAL

DIGITAL HOT SPOTS {

GLUTEN-FREE SOCIAL MEDIA UNITE

}

JUST SNACKS Healthy Snacks, 100% Natural,Gluten Free, Organic, Dairy free, Vegan, Kosher. www.twitter.com/justsnacksAU

GLUTEN FREE EXPO NSW COYO COYO The Original Coconut Milk Yoghurt Alternative | Dairy free Organic | Vegan | www.instagram.com/coyo_is_coconuts

The Gluten Free Expo is the only Expo of its kind held in New South Wales; presented and supported by Coeliac NSW and ACT. www.twitter.com/gfexpoNSW

FOLLOW US !

VEGE CHIPS

CUT OUT THE CRAP

The Vege Chip Company is a fair dinkum, iconic Aussie company that makes great tasting, gluten free, healthy food with “no hidden nasties”. We promote healthy living in our community. We believe it, we live it, we deliver it! It’s a way of life, not just a business.

I am mum of 4 and a self-published Author. I live and breathe the “Cut out the Crap” life and like you, I am learning new and exciting information daily, which I love sharing with you.

www.facebook.com/vegechips

www.facebook.com/cutoutthecrap

Follow our team on Instagram and join us on our gluten free adventures around Australia! You can find us here: Instagram

yum_gluten_free Facebook

yumglutenfree Twitter

yum_gluten_free


lifting the lid on kids' lunchboxes Recipes, Kate Crocker of Gluten-Free for Lunchboxes, www.glutenfreeforlunchboxes.wordpress.com


yum. | gluten free lunchboxes

tropical fruit balls {

Ingredients

}

115g dried mango, roughly chopped 80g dried pineapple, roughly chopped 25g goji berries 150g desiccated coconut 1 tbsp coconut oil 30g dessicated coconut, extra, for rolling

In a large microwave-safe bowl, combine mango, pineapple and goji berries with 125ml water. Cover with plastic film and microwave on high for 2 minutes. Drain thoroughly and allow fruit to cool a little. (Discard the water.) Put the fruit back into the bowl and add 150g dessicated coconut and the coconut oil. Stir to combine. Tip the ingredients into the bowl of a food processor and process until all ingredients are finely chopped and bind together into a ball. Put the remaining 30g dessicated coconut into a small bowl. Using very clean hands, roll teaspoonfuls of the fruit mixture into balls and then roll in the dessicated coconut until evenly coated. Refrigerate for at least 20 minutes or until needed. + Makes 20 + Preparation: 10 min. Cooking Time: None.

gluten free

dairy free

egg free

vegan

nut free

SOY free

SUGAR free


yum. | gluten free lunchboxes

beetroot and feta muffins {

Ingredients

}

2 eggs 75g tapioca flour 115g sorghum flour 90g brown rice flour 30g baking powder 30g Pixie Dust (or 3 tsp xanthan gum) 200g (approximately 3) cooked and grated baby beetroot 150g feta cheese 2 tbsp balsamic vinegar 125ml sunflower oil 80ml milk generous pinch of salt 1 tsp dried oregano

Preheat oven to 180째C (conventional oven) or 160째C (fan-forced oven). Grease and line 12 cavities in a half-cup capacity muffin tin. Beat the eggs on medium speed in large bowl of an electric mixer for 5 minutes. Sift into the bowl the tapioca flour, sorghum flour, brown rice flour, baking powder and Pixie Dust (or xanthan gum). Add the beetroot, 90g of crumbled feta cheese, oil,

gluten free

milk and salt. Stir until well combined. Spoon mixture into cavities until three-quarters full. Crumble the remaining 60g feta cheese and sprinkle a little over the top of each muffin. Then sprinkle a little oregano over the top of each muffin. Bake for 30 minutes. + Makes 12 + Preparation: 15 min. Cooking Time: 30 min.

SUGAR free


yum. | gluten free lunchboxes

pear & ginger cake with crumble topping {

Ingredients

}

Cake 2 eggs 150g brown sugar 50g tapioca flour 70g sorghum flour 60g brown rice flour 20g baking powder 20g Pixie Dust (or 2 tsp xanthan gum) 2 tsp ground ginger 125ml sunflower oil 125ml milk 400g peeled, cored and chopped pear (chop into 1 cm chunks) Crumble Topping 50g gluten-free self-raising flour 1 tsp ground ginger 40g desiccated coconut 40g quinoa flakes 50g white sugar 75g butter, softened

Preheat oven to 180°C (conventional oven) or 160°C (fan-forced oven). Grease and line a round 21-centimetre spring form cake tin.

crumble topping: Sift into a large bowl the self-raising flour and ginger. Add the dessicated coconut, quinoa flakes and sugar. Stir to combine.

cake: In a large bowl, use an electric mixer to beat the eggs on medium speed for 5 minutes. Add the sugar and beat on medium speed for a further 2 minutes.

Add the softened butter and using very clean hands, rub the butter into the dry ingredients until evenly dispersed and mixture clings together in small clumps. Gently and evenly scatter the crumble topping over the cake.

Into the bowl, sift the tapioca flour, sorghum flour, brown rice flour, baking powder, Pixie Dust (or xanthan gum) and ground ginger. Add the oil and milk and mix until just combined. Scrape down the sides of the bowl and add the pear. Mix gently to combine. Pour the cake batter into the prepared cake tin.

Bake for 65 minutes. Remove cake from tin when completely cooled. + Serves 10 – 12 slices + Preparation: 30 min. Cooking Time: 30 min.

gluten free


yum. | gluten free lunchboxes

Mexican bites

taco beef: Heat oil in large frypan over high heat. Add minced beef and onions. Break up meat with a large spoon and stir regularly, until meat is browned. Add all other ingredients, along with 1 cup of water. Stir to combine. Bring to the boil and reduce heat to medium. Allow to simmer rapidly for 10-15 minutes, stirring occasionally, until liquid has evaporated. Serve immediately with taco shells, salad ingredients and cheese.

{ Ingredients } 1 cup cooked and cooled brown rice

/ cup grated cheese

3 4

1 egg, lightly beaten 1 cup taco beef, cooled (see recipe below) Taco beef 1 tbsp oil 500g lean minced beef 1 large onion, peeled and finely diced 1 cup of fresh, frozen or canned corn kernels 435g can of gluten-free refried beans 375g jar tomato salsa or taco sauce (mild, medium or hot as your taste desires)

mexican bites: Preheat oven to 180째C (conventional oven) or 160째 Celsius (fan-forced oven). Grease a 12-cavity, non-stick mini-muffin tin (25ml capacity). Put all ingredients into a large bowl and mix until well combined. Spoon mixture into cavities until full. You may need to press down on the mixture with the back of a teaspoon when each cavity is about half full and then continue filling the cavity. Press down on mixture again when cavity is filled. Bake for 20 minutes. + Makes 12 + Preparation: 10 min. Cooking Time: 20 min.

gluten free

nut free

SOY free

Preservative

free


Available at

Available at


yum. | cafe focus

Sugar and spice and all things nice {

V egan h as neve r tasted so good

}

Words Michelle Dryburgh

The word vegan often conjures up images of carrots and lettuce and snide remarks about rabbit food. But just one glimpse of the offerings at Mister Nice Guy’s BakeShop will change all that, forever. This unique Melbourne bakery is redefining vegan desserts with its tempting range of cupcakes, custom cakes and other baked goods. Everything on the menu is vegan, almost all of it is gluten free – and it’s hard to believe how these moist, fluffy cupcakes and rich, creamy cheesecakes could be 100% egg free and dairy free – but they are. “Our cupcakes can be made gluten free except for about four flavours, and we have about 60 in total so there’s definitely something for everyone,” says co-owner Deb Kantor.

“Most of our baked goods are gluten free too, such as the cheezecakes, brownies, pumpkin pie, sour cream pies, raw cakes, banana bread, chocolates and even some bagels as well.” Lucas Cook and Deb Kantor are the husband and wife team behind Mister Nice Guy’s BakeShop. They had always enjoyed baking together, but after switching to a vegan diet were faced with a challenge as big as reinventing the wheel. The result was a unique, vegan cupcake recipe using mostly organic and fair-trade ingredients. The pair launched the business in September 2012 – baking at night in the kitchen of Lentil As Anything, in exchange for cupcakes.


yum. | cafe focus

As demand quickly grew, so did their need for space. They moved into the kitchen of a bar in Brunswick, adding vegan Tex-Mex dishes to the menu, before establishing a fully functioning bakery and cupcake store at Prahran Market. They have since opened a second score in Ascot Vale, and added the extensive range of other cakes and savoury treats to the menu. The gluten-free products contain a combination of sorghum, tapioca, chickpea, coconut flour and xanthan gum. Now supported by a team of allergy-aware staff, Deb and Lucas are working on new recipes to make all of their products gluten free. In the meantime, stringent guidelines are followed to ensure no cross contamination, including baking gluten-free products first, packaging them separately and displaying goods in the tops of cabinets. “Every day we’d get dozens of people asking for gluten free, and then I realised I was also intolerant to gluten, so it was only natural to start perfecting our own gluten free flour. They’re now our biggest seller,” Deb says. Mister Nice Guy’s BakeShop also offers soy free, corn free,

fructose free and low-GI options, making it a great option for children’s birthdays. As well as cupcakes, the allergy-friendly recipes can be adapted to a huge range of custom cake styles, including giant cupcakes and double-layer cakes. And it’s no wonder Mister Nice Guy’s is a hit with the kids, with flavours like the Unicorn Milkshake. “It’s a vanilla cupcake filled with rainbow sprinkles, so when you bite into it, it looks like a confetti bomb exploded in the cake,” Lucas says. “It’s frosted with violet-flavoured purple frosting, covered in glitter, and more sprinkles.” Lucas says his and Deb’s greatest achievement was opening the bakery in Ascot Vale, but they find the biggest reward in seeing children enjoy foods they thought they never would. “Coming up with new ideas and ways to make awesome baked goods easily accessible for anyone to eat, and doing that in a really fun, cool way – that’s everything.” Mister Nice Guy’s BakeShop 151 Union Road, Ascot Vale/Prahran Market – Stall 98B www.misterniceguy.com.au


yum. | the merrymaker sisters

Merry little party { B r i n g b a c k t h e f u n a n d c o l o u r i n y o u r f o o d n a t u r a l ly }

Recipes Emma and Carla Papas, www.themerrymakersisters.com.au

chicken nuggets

paleo lollies

{ INGREDIENTS }

{ INGREDIENTS }

1 full chicken breast, cut into nugget sized cubes

/ cup fresh fruit or vegetable juice strained

1 3

½ cup almond meal

(we used orange juice and for the pink lollies a mix of

2 tbsp coconut flour

apple, raspberry and a dash of beetroot juice for colour)

2 eggs whisked

1 ½ tbsp powdered gelatin

2 tbsp sesame seeds

2 – 3 tbsp honey (to taste)

2 tbsp poppy seeds coconut oil spray

Preheat oven to 180°C and line a baking tray with baking paper. Use 3 separate bowls to prepare the batter. 1 bowl for the coconut flour, another for the whisked eggs and in number 3, combine almond meal, sesame and poppy seeds. Coat each chicken piece in coconut flour, followed by egg and finally coat in the seed mixture. Place the nuggets onto the prepared baking tray. Once all the chicken pieces are coated, spray them lightly with coconut oil. Place into the oven for 10 minutes, or until cooked through. To make these nuggets golden brown, place under a hot grill for an extra 5 minutes. + Makes 16 nuggets + Preparation: 10 min. Cooking Time: 15 min.

gluten free

dairy free

In a small sauce pan combine the juice and honey. Sprinkle over the gelatin and mix together. Allow to stand for 5 minutes (it will go jelly-like, it’s like a science experiment almost!). Place the saucepan on to medium heat and continuously stir for 5 minutes until smooth. Carefully fill silicon moulds or ice cube trays with the lolly mix. Place into the freezer for 20 minutes or until set. Pop out the paleo lollies and enjoy! Store these in an airtight container in the fridge for around 1 week. + Makes 15 – 20 lollies + Preparation: 10 min. Cooking Time: 30 min.

gluten free

dairy free

egg free

nut free

SOY free

Preservative

free


See next page for this Chocolate Birthday Cake recipe >


yum. | the merrymaker sisters

chocolate birthday cake { Ingredients } for the cake 700g sweet potato, peeled and cooked ½ cup coconut flour 1 cup raw cacao powder ½ cup coconut sugar (or honey) 10 eggs

/ cup coconut oil melted

2 3

2 tsp vanilla extract 1 tbsp cinnamon for the frosting 200g pitted dates (soaked in boiling water for at least 10 minutes)

mini pizza

½ cup raw cacao powder 1 avocado

{ Ingredients }

1 cup coconut milk

1 ½ cups arrowroot (tapioca) flour

3 tbsp raw honey

/ cup almond meal

1 tsp vanilla extract

1 3

4 tbsp chia seeds ½ cup melted coconut oil 120g cooked sweet potato cubes 2 eggs ¼ cup warm water salt and pepper

Preheat oven to 180°C and line 2 baking trays with baking paper. In a food processor add the arrowroot flour, almond meal, chia seeds, salt and pepper. Add the melted coconut oil, warm water, sweet potato and eggs. Switch on and whiz for around 2 minutes or until the batter is combined. Place tablespoons of the mixture onto the prepared baking trays and spread evenly into circles, about ½ cm thick. Place into the oven for 20 minutes or until golden brown. Once cooked, add your favourite pizza toppings and place back into the oven for a further 10 minutes. We kept it simple and used tomato paste, ham and cheese. The kids will love them!

Preheat oven to 180°C and line the base of a large slice tin (35 x 20 cm) with baking paper. Start with the cake. In a food processor puree the sweet potato. Add the eggs and whiz until fluffy (this will take around 2 minutes on high speed). Add the coconut sugar, coconut oil and vanilla, whiz again until smooth. Add the raw cacao powder, coconut flour and cinnamon into the mixture. On low speed, mix the batter until well combined. Pour the batter into the lined slice tin and smooth the top evenly. Place into the oven for 25 minutes. Once cooked, allow to cool, then turn on to a wire rack. For the frosting. Drain the dates and whiz in a food processor until a smooth paste forms. Add the flesh of the avocado and mix again until really smooth. Add the vanilla extract, coconut milk and honey, whiz again until combined. Now to make it chocolatey! Sift in the raw cacao powder and mix until glossy and smooth.
 Taste the frosting... it’s that delicious we have eaten it without the cake before. Spread the frosting evenly over the cooled cake. Cut the cake into squares and serve. + Makes 18 – 20 + Preparation: 20 min. Cooking Time: 25 min.

+ Makes 16 mini pizzas + Preparation: 20 min. Cooking Time: 30 min.

gluten free

dairy free

SOY free

SUGAR free

Preservative

free

gluten free

dairy free

nut free

SOY free


Available at

Available at


A garden tea party Recipes/Styling Bianca Shugg Photography Naomi Vasington, www.naomivphotography.com.au


yum. | Kids

Rhubarb and Almond Cakes { Ingredients } Cake 100g butter ½ cup plain gluten-free flour ½ cup almond meal 1 tsp baking powder ½ cup coconut sugar or raw sugar 1 tsp vanilla extract 2 eggs 1 tbsp yoghurt Icing 1 stick rhubarb ½ cup water 100g icing sugar Pre-heat the oven to 180 °C and prepare a small ring mould cakes tin. In a saucepan place the rhubarb cut into chunks and 1/2 cup of water and bring to the boil. Cook for about 12 minutes or until the water has turned pink and the rhubarb has fallen apart and stewed. Remove from the heat and set aside. In a large bowl place the butter and sugar and beat until pale. One at a time add an egg and beat in. Once combined, using a wooden spoon slowly add the dry ingredients in one at a time. Then add the yoghurt and vanilla. Pour mixture into the small ring cake moulds filling them about 3/4 high. Place in the oven and cook for 20 minutes until golden brown. Then let cool for 30 minutes. While the cakes cool prepare the rhubarb icing. Take the stewed rhubarb and strain the juices. Then take the juices and mix through the icing sugar to make a beautiful light pink runny icing, which you can they drizzle over the cakes.

Chocolate Beetroot Cake { Ingredients } 5 small beets ( roasted then peeled and pureed) 200g cooking dark chocolate 1 tbsp golden syrup 120g butter 1 tsp vanilla extract 3 tbsp cacao 220g self raising gluten-free flour 50g almond meal ¼ cup brown sugar

3 eggs Pre-heat the oven to 180 °C and then light oil spray your tin of choice. Melt the chocolate, butter and golden syrup in a bowl over a saucepan of boiling water. Once melted, remove from heat and mix through the beetroot puree and vanilla, then set aside. In another bowl place the flour, almond meal, sugar, cacao and mix the dry ingredients until combined. Then make a well in the middle and place the eggs in and beat for 4 minutes. Then place the chocolate mixture in and fold through. Once combined, tip the mixture into the tin and cook for 45 minutes. + Makes 8 slices + Preparation: 1hr 30 mins. Cooking Time: 45 min.

+ Makes 5 + Preparation: 15 min. Cooking Time: 20 min. gluten free

gluten free


yum. | kids

raspberry delight {

Ingredients

}

Cake 5 eggs ½ cup caster sugar ¼ cup cornflour ½ tsp baking powder

Mousse 1 cup cream 1 tbsp caster sugar 3/4 cup water 1 cup raspberries 1 tsp vegetable gelatin Jelly ¼ cup raspberries

1 cup water 1 tsp vegetable gelatin

Preheat the oven to 180°C and line a spring loaded cake round tin.

cream and fold through. Place the mixture evenly on top of the sponge and place into the fridge immediately.

Cake: Place all five eggs in a large bowl with the sugar and beat on high speed for 8 minutes until light in colour and fluffy. Then slowly sift in the cornflour and baking powder and gently but quickly fold through. Tip mixture into the pre-lined tin and cook for 20 minutes. Once cooked allow to cool before turning out on to a wire rack.

Jelly: While the mousse is setting in the fridge, use a small saucepan to heat the last of the raspberries with 1/2 a cup of water until they collapse, quickly stir raspberry sauce and return the sauce with no seeds back to the saucepan on low heat. Then mix the gelatin into 1/2 a cup of cold water and then tip into the saucepan, stir and then remove from heat. Let sit for no longer that 5 minutes to cool. Remove the cake from the fridge and very gently pour the raspberry jelly over the set mousse. Then return to the fridge to set for at least an hour.

Mousse: In a small saucepan place the raspberries, sugar and a 1/4 cup of water, bring to the boil then let simmer for 10 minutes. While that’s cooking beat the cream in a large bowl until whipped. Also return the sponge back to the cake tin and place a baking paper wall around the sponge to help hold the mousse and jelly. Once the raspberries have completely collapsed, mix the gelatin into 1/2 a cup of cold water then add to the saucepan and turn off the heat. Stir until all combined. Then quickly pour into the

+ Makes 12 slices + Preparation: 3 hr 30min. Cooking Time: 20 min.

gluten free


yum. | kids

lemon and poppy seed cake {

Ingredients

}

cake 1 ½ cups self raising gluten-free flour 1 cup caster sugar ¼ cup poppy seeds

/ cup almond meal

1 3

100g butter (room temperature) 3 eggs 1 rind of a lemon icing ½ cup icing sugar

2 tsp lemon juice 2 tsp yoghurt

Preheat the oven at 180°C. Then line a loaf tin with baking paper and set to the side.

lemon rind and almond meal. Then tip the mixture into the prepared lined loaf tin and place in the oven for 20 – 25 minutes or until bouncing back.

In a mixing bowl combine the sugar and butter for 6 minutes with an electric beater until thick and pale. Then add one egg at a time while beating.

+ Makes 12 slices + Preparation: 15 min. Cooking Time: 25 min.

Once combined, gently fold in the flour, poppy seeds,

gluten free


yum. | kids

Cherry Ripe cake {

Ingredients

}

Cake 100g butter ½ cup raw sugar

1 cup of organic desiccated coconut 1 cup of self raising gluten-free flour 3 eggs ½ cup of pitted cut cherries

icing 200g icing sugar 100g dark cooking chocolate 150g butter

Cake: Pre-heat the oven at 180°C and prepare a lined cake tin. In a large bowl place the butter and sugar and beat until pale. One at a time add an egg and beat in. Once combined slowly add the flour. Then add the eggs and coconut. Fold in the cherries.

Icing: In a bowl over a saucepan of boiling water, melt the chocolate, then set aside. In a separate bowl beat the butter and slowly add the icing sugar until all combined. Add the chocolate and then beat in.

Pour mixture into the cake tin. Place in the oven and bake for 35 minutes until golden brown. Then let cool for at least 30 minutes before icing the cake.

+ Makes 8 slices + Preparation: 1 hour. Cooking Time: 25 min.

gluten free


yum. | kids

Pear Tea Cake {

Ingredients

}

1 ½ cups self raising gluten-free flour 3/4 cup caster sugar ½ cup water

80ml vegetable oil 3 eggs Butter 4 Pakham pears peeled, cored and halved. coconut sugar (or brown sugar)

Preheat the oven at 180°C. In a round cake tin lined with baking powder, cover the bottom in a thin layer of butter. Then sprinkle a layer of coconut sugar to cover the butter. Take the pear halves and place them flat side down on the sugar until you cover the base. Then set aside. In a large bowl place the eggs and sugar and combine with an electric beater for 8 minutes. Then sift the flour into the bowl and gently fold through, once combined slowly

mix through the oil and water. Then place the mixture over the pears until they’re covered and mixture is even. Straight into the pre-heated oven for 30 minutes or until golden brown.

+ Makes 7 slices + Preparation: 15 mins. Cooking Time: 30 min.

gluten free


Playground friendly snacks for Kids!

GLUTEN FREE

ORGRAN Kids products are nut free and have no added artificial flavours, colours or preservatives. With added calcium and fibre to help your kids grow, these are a lunchbox treat your kids will love!

Nut F ree No A rtificia or Fla l Colours vours

Live Life Well

www.orgran.com/kids Available in leading supermarkets and health food stores. Mini Outback Animal multipacks available in

Bake Mixes

100% sweetened with natural Perfect Sweet™ xylitol ✔ Gluten free ✔ Flour/grain free ✔ No added sugar

✔ Rich in protein ✔ All natural ingredients ✔ Low carb/low GI

These versatile bake mixes make a variety of healthy, sugar free, gluten free recipes including cupcakes, cookies, brownies and lamingtons.

Proudly

AUSTRALIAN

Perfect for the gluten intolerant, anyone wanting to reduce the amount of sugar in their diet, those on weight loss programs or just the health conscious! Buy with confidence from a trusted Australian Company. Our products comply with Australian Standards and provide accurate nutritional information. *See sample recipes on the back of this flyer.

Made & Owned.

SUGAR FREE

Available at health food stores, and independent supermarkets.

Call 1300 768 783 for your nearest store or visit www.sweetlife.com.au for more information.


yum. | The sorrento beach shack

simple beachside luxuries {

O n the m en u : G l u ten - f r ee chips , wate r v iews an d boa r d ga m es } Words Michelle Dryburgh

Fish and chips at the beach. For many, it’s one of life’s simple pleasures, but for those of us with coeliac disease, it’s a near impossible luxury.

But the real star of the show is the gluten free fish and chips – Cajun spiced grilled barramundi and chips. And it’s cooked in an exclusively gluten-free fryer.

Grilled fish is easy enough to find – but what if the grill plate isn’t clean? Even the humble potato chip is off the menu, nearly always cooked in the same fryer as battered fish. Katey and Wayne, owners of The Sorrento Beach Shack near Perth, had never thought about these challenges until five years ago when they asked a staff member why she never ate at work.

Wayne and Katey take their commitment to coeliacs seriously, and ensure all kitchen and front of house staff are trained on the importance of avoiding cross-contamination. That level of dedication has resulted in a loyal following of glutenfree diners. “We now serve in excess of 65 gluten free meals per week,” Katey says.

“She told us she was a coeliac. When we did our research and discovered what that meant, we looked at what we needed to do to serve gluten free meals,” Wayne says. “In the intervening years, three members of Katey’s family have been diagnosed as coeliac. Now we fully understand what it means to be gluten free.” As a result, much of the menu at the waterfront café is, or can be modified to be, safe for coeliacs. Breakfast is served daily until 11.30am, with a range of gluten free offerings including poached eggs atop avocado salsa and a bacon and egg roll. For lunch, you can’t go past the Shack lamb burger, and for dinner try the garlic prawns, risotto or warm beef salad.

Overlooking Hillarys Boat Harbour and boasting vibrant, eclectic décor, The Sorrento Beach Shack is just as famous for its entertainment factor. There’s a dedicated childrens’ play area, colouring-in books and board games for the young and young at heart. “A good cafe has to be about quality of food as well as the setting,” Wayne says. “If you have good suppliers, the cost is negligible to the amount of business that having good, fresh food will generate, after all, our business is to sell food.” www.sorrentobeachshack.com.au


yum. | wellness mentor

embracing coeliac children { H Ow t o n u rt u r e a n d e d u c a t e y ou r g lu t e n - f r e e c h i l d r e n }

Recipes Bridget “Bee” Pennington, www.wellnessmentor.com.au

“Gluten free is dumb”, hollered 8-year old Ernesto recently when he overheard his Mum and I chatting about gluten at school. We laughed at the time and have since exchanged text messages about how dumb gluten free is (tongue firmly in cheek – gluten-free is ace). It did make me wonder though, if a non-coeliac child takes issue with it, why wouldn’t your gluten-free child?

You may discover that the chances of developing another autoimmune disease are greatly increased compared to your non-coeliac neighbour. If you value bone health, fertility, tissue health, gut health, brain development as well as emotional balance, heck that should really be enough of a driver to steer clear of the ‘g’ word. Find your ‘why?’ to help you during those tough glutenous moments.

My Mum is a coeliac, as am I. My 8–year old daughter Immy has been gluten free for two years (all but diagnosed – we decided not to 'biopsy' given her symptoms and family history). We are well and truly immersed in the 'gf' world.

The next part is the 'how?' This is a biggie and has hundreds of pieces to the puzzle. The dialogue you have with your child is, in my opinion, one of the big boys of the ‘staying happy avoiding gluten’ movement. Here’s why: imagine your little one is in the next room happily settling in to a gratuitously aggressive kids' cartoon. You’re on the phone to your best friend and to be honest, you’re finding the whole 'gf' thing a bit difficult, so you tell her all about it. You have a little rant about the expense, the effort, the vigilance required to keep your mini gluten-freebie safe… aaarrghhhhh. What you may not consider is that little people listen to EVERYTHING. So now they know they need to be 'gf', but they also feel like a burden. And it’s their fault! So it’s worth staying 'mum’ and keeping those little vents for during kinder/school hours.

Of course if your children become gluten free from toddlerdom the idea that ‘they won’t miss what they never had’ can be candidly applied and you get to explore the glutenfree world together. Slightly older children who have spent the early years with faces covered in Vegemite (from those insanely soft white sandwiches) may take issue with the whole idea depending on how it is managed. I believe teenagers probably face a few more hurdles as they are more and more exposed to the social retardation that traipses behind the gluten restriction. Learning all about cross-contamination will be their saving grace.

To get your kids on board here are my top tips: In my experience as a gluten-free coach, I believe that the two super duper most important elements to staying gluten free are that you must know your 'why?' and your 'how?' Firstly, understanding the ‘why’ means you are clear about your goals and it can give amazing clarity. Get down to the nitty gritty and really uncover the true implications of gluten contamination. You might discover that minute contamination of gluten can elicit an immune response for up to several months (eeek – that’s a long time to trudge forward with compromised nutrient absorption).

• Be inclusive. Get them to write up signs saying “Gluten Free Food Only” or “Karen’s Snacks” to put in the glutenfree section of the cupboards. This drives a sense of ownership and responsibility – I am the queen/king of my department, thank you. • If they can help you with the grocery shopping this is an awesome way for them to learn about label reading. Start by simply getting them to find the words ‘gluten free’ and over time slowly moving to finding allergen statements


yum. | wellness mentor

and then the ingredient list as they learn to read (although most adults can’t read an ingredient list these days!). • Reinforce the great effort and any physical changes that have come with staying gluten-free, e.g. “well done, I’m so impressed with you, you don’t have a sore tummy any more/ you have greater concentration/calmer behaviour” etc. Kids love to know that they’re doing well – so be sure to tell them. • C ommunicate with other carers like their friends' parents, grandparents, step-parents, teachers, aunts and uncles etc. By being really clear about the do’s and don’ts it really does take the pressure off everyone. I also think it’s important to inform family members about the ‘why?’ • Remind your child often (more so when they’re really little) that they are not to share food with other kids, that they wash their hands before eating, as well as what ingredients to keep an eye out for. • Be prepared. If you take away a tip, make it this one.

Seriously. You know when you’re out and about and one chore turns into 3 or 4 and now there’s traffic? Well, those little tackers will turn from cute little assistants to road-blocking animals if they go too long without. You can’t just pop into the nearest service station or café and guarantee a gluten-free option, so it’s always good to be well-equipped and have something with you. Above anything else, a positive (and enquiring) attitude is the best thing to keep your child’s world gluten-safe and trouble free. There will obviously be moments when you will pop into the bedroom and have a little private tanty and get a bit frustrated, of course. But remembering what a positive influence their childhood health will have on their long-term health is often just the push we need when facing a ‘gluten moment’. Big hugs, positive words of reinforcement and working through things together (as a team or family) can be enough to take the edge off. In a time of such incredible exposure to information and with so much amazing support available, raising happy glutenfree children can be as easy as pie.


yum. | wellness mentor

CHICKEN TURMERIC SALAD Turmeric is such a wonderful spice to incorporate into your world. It has anti-inflammatory properties and is a powerful antioxidant. This is a deliciously simple salad and really lets the ingredients speak for themselves.

{ INGREDIENTS } 1 tbsp coconut oil 3 - 4 chicken breasts 2 tomatoes (or ½ punnet cherry tomatoes) cut into segments

HEARTY PUMPKIN AND SPINACH SOUP

½ avocado 2 big handfuls of baby spinach 1 handful mixed salad leaves 1 cucumber – peeled and sliced salt and pepper

I love pumpkin soup. It is warming, nourishing and so easy to make. In the name of balance I try to add some protein to a carb-based recipe, which is why I often add chicken or eggs.

Optional extras

{ INGREDIENTS }

1 3

/ cup pine nuts or pistachios

2 tbsp coconut oil (or organic duck fat)

1 cup roasted pumpkin roasted in 3cm cubes

2 cloves garlic

handful of sprouts

½ onion – finely sliced

½ red capsicum sliced

½ Jap pumpkin – peeled and cubed

A small side-serve of fermented vegetables (kim chi or sauerkraut)

½ butternut squash

dressing

1 3

4 tbsp olive oil

1 poached egg (per serving)

1 clove of crushed garlic

¼ cup white vinegar

1 tbsp raw honey

salt and pepper

salt and pepper

Optional extras

1– 2 tsp turmeric

2 cups chicken stock or broth

/ cup fresh baby spinach (per serving)

1cm freshly grated (peeled) ginger Warm a heavy based pan and add coconut oil. Cook your chicken breasts over a medium heat. Cook until the liquid runs clear when the chicken is pierced with a knife. You don't want to go too hard and fast as the chicken will be tough. Remove chicken from the pan and slice. Place the spinach, mixed leaves, tomatoes, sliced cucumber, avocado into a big bowl and gently mix together using your hands. Gently place the salad ingredients onto a serving platter. Add the chicken to the top of your salad and sprinkle with turmeric, salt and pepper. Dressing: Put ingredients into a small container and shake vigorously. Pour over salad. + Serves 4 + Preparation: 40 min. Cooking Time: 40 min.

gluten free

dairy free

egg free

SOY free

Preservative

free

1 can of coconut cream Into a big pot place the fat or coconut oil. On a medium heat cook the onion and garlic until they are transparent, stirring so they don't stick to the pot. Add the pumpkin and stock. To cover the pumpkin you may need to add extra water. Less liquid will give you a thicker soup – more liquid will make your soup thinner. Cook until you can pierce the pumpkin with a knife and it slides in easily. Place into food processor and wizz until there are no lumps or bumps. Add salt and pepper. If you fancy, you may add coconut cream or ginger at this point. In a smaller pot half fill the pot with boiling water and add the vinegar. Keep at a medium heat until the water tumbles gently and then crack your egg into the water. Gently simmer until the egg white is no longer transparent. Into your serving bowls place the raw spinach, serve the pumpkin soup and top with the egg. + Serves 4 + Preparation: 40 min. Cooking Time: 40 min.

gluten free

dairy free

nut free

SOY free

SUGAR free


yum. | paleo cafe

palatial paleo { W h o s a i d Go i n g pa l e o m e a n s g i v i n g u p y o u r c l a s s i c fav o u r i t e s ? }

Recipes Paleo Café Lifestyle & Cookbook, www.paleo-cafe.com.au

banoFFee cheesecake with caraMel sauce { INGREDIENTS } Caramel sauce 1 cup honey 200ml coconut cream banoffee base 1 cup almond meal 3 tbsp ghee 2 tbsp honey 1 vanilla bean, seeds scraped filling 4 gelatine sheets 4 cups cashews, soaked in water overnight 1 cup ghee 4 bananas 4 tbsp lemon juice ½ cup honey whipped coconut cream, to serve 1 banana, sliced, to garnish

Caramel sauce: Place the honey in a deep saucepan and bring to the boil until temperature reaches 150°C on a kitchen thermometer. Remove from heat, and set aside for 3 minutes to cool slightly before slowly whisking in the coconut cream. Be very careful at this stage, as the coconut cream will bubble and spit as it hits the heat of the honey. Once combined, set aside. banoffee: Preheat oven to 180°C. To make the base, place all ingredients in a bowl and mix well to combine. Press evenly into the base of a 22cm springform cake tin. Bake for 8 minutes or until golden.

gluten free

dairy free

filling: Soak the gelatine sheets in cold water for 5 minutes or until softened. Meanwhile, place remaining filling ingredients in a food processor and process until smooth. Squeeze out excess water from gelatine sheets, place in small bowl with 2 tbsp hot water and stir until gelatine is dissolved. Pour gelatine into food processor while it’s running and mix well to combine. Pour filling mixture over prepared base, smoothing out the top. Refrigerate for at least 2 hours or until set. Serve drizzled with the caramel sauce and topped with whipped coconut cream and sliced banana + Serves 12 + Preparation: 15 min. Cooking Time: 30 min.

SOY free

SUGAR free

Preservative

free


yum. | paleo cafe

baM baM and pebbles’ breakFast balls

chocolate Fudge

{ INGREDIENTS }

½ cup raw cacao powder

1 tbsp ghee

½ cup smooth almond paste

5 – 6 rashers bacon, finely chopped

¼ cup honey or maple syrup

450g paleo-friendly sausage with skin removed

1 vanilla bean, seeds scraped

{ INGREDIENTS } ½ cup coconut oil, melted

finely chopped (or sausage mince) 1 sml sweet potato, grated 110g button mushrooms, finely chopped Place all ingredients in food processor or blender and process until well combined.

½ onion, finely diced 2 tbsp maple syrup 1 garlic clove, minced

Fill paper-lined muffin cups or mini silicone muffin moulds with 2cm of mixture, then refrigerate for 30 minutes or freeze for 10 minutes.

1 egg, for binding salt and pepper

Keep refrigerated in an airtight container. Preheat oven to 180°C. Line a baking tray with baking paper. Melt ghee in a frying pan. Add the bacon and cook for 2 – 3 minutes or until cooked to your liking. Drain on paper towel.

+ Makes 10 + Preparation: 10 min. Cooking Time: 30 min.

Place remaining ingredients with the bacon in a large bowl and mix well to combine. The best way to do this is to get stuck in with your hands – kids love to help out with this one! Form small meatballs and place on prepared baking tray. Bake meatballs for 20 minutes or until golden brown and completely cooked through. + Makes 20 balls + Preparation: 20 min. Cooking Time: 20 – 25 min.

gluten free

dairy free

SOY free

SUGAR free

Preservative

free

gluten free

dairy free

vegan

SOY free

SUGAR free

Preservative

free


yum. | quirky cooking

Food blogger mum has a lot on her plate {

S h e ’ s o n e of A ustra l ia ’ s busi e st b l o g g e rs , a n d h u n g ry for mor e } Words Michelle Dryburgh

It started as a simple way to share recipes with friends and family. Six years later, it’s one of Australia’s most popular food blogs. Quirky Cooking is the creation of Jo Whitton – a busy Queensland mother of four with a passion for cooking wholesome, allergy-free food. Jo’s inspiring recipes and tantalising photographs have lured more than 130,000 Facebook followers from across the globe, and thousands more on Twitter, Instagram and Pinterest. And the Quirky Cooking movement is still growing following the release of Jo’s first cookbook in May. This month Yum catches up with Jo to talk about her book, food, health, family and how she fits it all in. As a homeschooling mother of four children under seven, Jo Whitton didn’t have much in the way of spare time. The little time she did have was spent in the kitchen, making healthy, nutritious wholefoods for her young family. So when she found herself regularly writing out recipes for friends and family, Jo thought she could save time by sharing them online.

She never imagined it would be the beginning of a career as one of Australia’s top bloggers – and an even busier schedule. “To be honest, I didn’t really know what a blog was,” she says. “Once I got onto Facebook is when it really took off. I’m very much a social person, and when there’s something you’re really interested in, it’s great to be able to talk to people in the same boat.” Before long, Jo’s blog was being read by thousands, and her Facebook following quickly multiplied. Using a Thermomix for almost all of her recipes, Jo’s blog also caught the attention of the Thermomix head office. It was through this partnership Jo was able to publish her first cookbook. ‘Quirky Cooking’ contains more than 130 recipes, with variations to cater for a variety of food allergies. Preparation and cooking methods can also be modified for those without a Thermomix. Released just last month, the book is already a hit – particularly with mums of


yum. | quirky cooking

children with sensitivities to gluten, dairy, egg and nuts. Like them, Jo is passionate about creating healthy and nutritious home-cooked meals for herself and her children, using fresh produce and natural ingredients. Once plagued by hayfever, skin complaints, low energy and recurring chest infections, Jo says clean eating has dramatically improved her health, and that of her children. “Parents want to know how to make everyday foods that are healthy, safe for their children and appeal to the whole family,” Jo says. “Whether it’s drinks, snacks, breakfasts, light meals, main meals or desserts, it’s all in the book.” Jo was inspired to write the book from her Facebook followers, who often requested her online recipes be compiled into a hardcopy publication. But she went one step further, creating dozens of new recipes, all of which were tested no less than 10 times. The Quirky Cooking Facebook page highights Jo’s popularity. Hundreds of followers have shared photos of their recreations, left messages of thanks and requests for even more recipes. And more than a few have asked Jo how she found time for producing the cookbook while blogging, running cooking classes and juggling family life – including home schooling her four children.

She says good organisation and time management are essential, but she also lets us in on a little secret. “Most of us are busy and don’t have time to make everything from scratch, and while I prefer to make my own, I’m not perfect, I do buy things now and then,” she admits. “I like to make big batches of my own tomato sauce, mayonnaise, sour cream and jam to make sure I always have some on hand. I know what’s going into it, it’s cheaper and it tastes better.” Jo also recommends sticking to the basics for anyone new to home cooking, Thermomix or the Quirky Cooking blog, and those simply short on time. “You can’t start off making everything from scratch and expect it to work perfectly. Start out simple, and work your way up as you go,” she says. “Take it back to very simple foods, like meat, vegetables, fruit and nuts. Really basic whole food can taste amazing if it’s made with quality ingredients.” And if you get lost along the way, don’t hesitate to ask Jo for help. “A lot of the people on Facebook remind me of myself when I first started, it can be confusing and a bit overwhelming,” she says. www.quirkycooking.blogspot.com.au


yum. | quirky cooking

Raw macadamia lime ‘cheesecake’ This recipe makes the most of Far North Queensland’s delicious ingredients: lime, avocado, macadamia, vanilla and coconut, which also just happen to go beautifully together! While macadamias don’t usually need soaking, I like soaking them for this topping as it brings out their creamy texture.

{ I n g r e d i e n ts } Base

60g coconut oil ¼ tsp fine sea salt

coconut oil, for greasing

Topping

130g macadamia nuts

150g macadamia nuts, soaked 4 – 6 hours, drained and patted dry

70g shredded coconut 140g Medjool dates, pitted ¼ tsp fine sea salt

150g thick coconut cream (recipe at www.recipecommunity.com.au)

Filling

1 tsp vanilla bean paste or natural vanilla extract

2 vanilla beans, cut into thirds

1 lime, juiced

2 limes, zest only with no white pith

30g pure maple syrup

150g raw cashew nuts, soaked and drained

Garnish

1 lime, flesh only

100g macadamia nuts, cut into pieces

320g avocados, cut into cubes (2 cm)

1 lime, zest only with no white pith, grated

100g pure maple syrup

Base Grease the inside of a springform cake tin (20 cm) with coconut oil and set aside. Place all base ingredients into mixing bowl and blend 20 sec/speed 9. Press mixture firmly into base of tin and place into freezer while preparing the filling. Filling: Place vanilla beans and lime zest into mixing bowl and mill 10 sec/speed 10. Scrape down sides of mixing bowl with spatula and repeat milling 10 sec/speed 10. Add cashews and mill 8 sec/speed 10. Add remaining filling ingredients and blend 1 min/speed 9 with aid of spatula, as needed, until smooth and creamy. Pour filling into springform tin and spread over the base. Place into freezer for at least 30 minutes or up to 2 hours to firm up. Topping; Place all topping ingredients into mixing bowl and blend 1 min/speed 9. Pour over filling and smooth with spatula.

zest. Cover cheesecake and place in freezer for at least 2 hours. Allow cheesecake to thaw slightly (15 – 20 minutes) before slicing and serving. { TIP } Soaking times may vary depending on ambient temperature and time of year. It is important to garnish with macadamias and lime zest as soon as the topping is poured on, while it is soft. If you garnish once frozen, the nuts will fall off when sliced. You can use canned coconut cream in this recipe, however the consistency won’t be as thick. VARIATION: Individual cheesecakes: Prepare cheesecake as per recipe. In step 8, thaw slightly then, using a 7cm metal scone cutter, cut 5 circles out of cheesecake, cutting close together, and serve. Keep leftover pieces in a bag in the freezer to snack on later. + Serves 8 slices + Preparation: 15 min. Cooking Time: None

Garnish: Immediately sprinkle chopped macadamias around outer edge of top of cheesecake, then sprinkle with

gluten free

dairy free

egg free

vegan

SOY free

SUGAR free


yum. | deglutenous

food glorious food { Sav o u r i n M u m ' s W h ol e s om e g oo d n e s s d i s h e s wi t h a g o u r m e t t o u c h }

Recipes Scott Mebberson and Alice Coleman, www.deglutenous.com

brown rice & roast pumpkin salad

salmon fish cakes

{

{

Ingredients

}

500g pumpkin, peeled and chopped into bite sized pieces 1 tbsp olive oil 1 cup brown rice 2 cups water 1 tsp chicken or vegetable stock powder 100g baby spinach 50g parmesan cheese, finely grated 25g pine nuts, lightly toasted salt and pepper, to season Preheat oven to 180°C. Place the pumpkin on an oven tray, drizzle with the olive oil and season with salt and pepper. Roast for 20 minutes or until soft. Cook the brown rice as you would standard rice but add a teaspoon of stock powder to the water. We use a rice cooker and put 2 cups of water in. It turns out just right. When the rice is cooked and still warm, place it in a mixing bowl with the pumpkin, spinach, parmesan and season to taste. Transfer into a serving bowl and garnish with the pine nuts. When this brown rice and roast pumpkin salad is still warm it is a little like a brown rice risotto. You can serve it warm if you like but it is equally delicious cold and will keep well in the fridge. + Serves 6 + Preparation: 25 min. Cooking Time: 30 min.

gluten free

egg free

SOY free

SUGAR free

Ingredients

}

1 sweet potato, large 2 x 415g tins of pink salmon 2 3 / cup almond meal 2 tbsp parsley, finely chopped 1 tbsp dill, finely chopped 1 large chilli, finely chopped 1 inch of ginger, finely chopped or grated 1 tsp salt ½ tsp black pepper 2 tbsp lemon juice 2 eggs, lightly beaten olive oil, for cooking Wash and dry the sweet potato, prick the potato several times with a sharp knife, then wrap in paper towel (covering completely) and place in the microwave for approximately 8 minutes. Check often to ensure you don't over cook it. It is ready when the potato is soft to touch all over. Leave the potato to cool for a little while, then scoop the flesh from the skin and place it in a bowl. Mash the flesh with a fork to remove any lumps. Stand sweet potato to the side to cool. Open and drain the tins of salmon, remove all the fish flesh from the tin, leaving behind any bones and skin, and place it in a large mixing bowl. Add the almond meal, parsley, dill, chilli, ginger, salt, pepper, lemon juice and eggs, mix well. Finally stir through the mashed sweet potato until well combined. Line a tray or large plate with baking paper.


Shape 1/3 of a cup of mixture into fish cakes and place them onto the lined tray/plate, repeat until all mixture is used. Cover the base of a large frying pan with oil and cook the patties for 4 minutes on each side, or until golden brown. We serve them on a bed of baby spinach with chilli beans. + Serves 8 + Preparation: 60 min. Cooking Time: 60 min. gluten free

dairy free

SOY free

SUGAR free

homemade baked beans {

Ingredients

}

1 onion, finely chopped 3 cloves garlic, crushed 5 rashers shortcut bacon, finely chopped 2 tbsp wholegrain mustard 3 tbsp tomato paste 1 tbsp paprika

800g diced tomatoes 800g white beans, drained and rinsed 2 tbsp parsley, chopped 2 tbsp dill, chopped In a medium saucepan sautĂŠ the onion, garlic and bacon until the onion is clear. Add the mustard, tomato paste, paprika and diced tomatoes and cook until heated through. Add the beans and bring to a simmer. Turn off the heat and stir in parsley and dill. Buttered glutenfree toast is our favourite accompaniment to these delicious homemade baked beans but don't overlook some poached eggs and wilted spinach for a special treat! + Serves 8 + Preparation: 60 min. Cooking Time: 60 min.

gluten free

dairy free

egg free

nut free

SOY free

SUGAR free


yum. | the bikkie dough co.

What a clever cookie {

T h e y ma k e it, y o u ba k e it. T h e g l ut e n - f r e e biscuit i n a n i n sta n t

}

Words Michelle Dryburgh

Annabel Clowes knew she was onto a winner when she was told her gluten-free biscuits were better than sliced bread. Until then, baking was just a hobby. She worked full-time in corporate services and was known as the office ‘feeder’ – stocking the staffroom with her home-made cakes and cookies. Having grown up in a German bakehouse in Perth, Annabel never felt more at home than in her kitchen. As the youngest of five children, her childhood was spent ‘helping’ – sometimes trimming tart cases, but mostly eating lollies meant for gingerbread houses. Always being surrounded by food, Annabel soon learnt how to cook. “It was partly a case of self-preservation,” she jokes.

“Mum wasn’t a fantastic chef.” Annabel discovered a whole new world of food and way of eating after moving to Melbourne nine years ago. Under guidance from a naturopath, she trialled several elimination diets, cutting out gluten, eggs, dairy and fructose. She enjoyed the challenge of cooking with unfamiliar ingredients, and took notes on each failure and success. “Before I started eating gluten free, I had no idea about millet or sorghum or coconut flour, it was all new to me. “I learnt about eating good quality, real food, not processed, manufactured products full of preservatives. And I realised a lot of other people wanted that too.” It was during this time Annabel’s light-bulb moment struck. Picking up cookie dough for a childrens’ fundraiser, she


yum. | the bikkie dough co.

discovered there were no gluten free options and took matters into her own hands.

Annabel soon started work on her next release – the biscuit mix – launched at Melbourne’s Gluten Free Expo last year.

Armed with her food diary of more than 100 allergy-friendly recipes, Annabel set about creating the perfect gluten-free biscuit dough. She took inspiration from food magazines, modifying ingredients to make her versions gluten, egg and preservative free, and tested each batch on friends and family.

The Bikkie Dough Co. is now producing 100kg of dough every few weeks, and offers a growing range of flavours including butterscotch, triple choc, rainbow choc chip, cranberry pistachio, ginger cinnamon, parmesan paprika and caramelised onion dijon.

“They didn’t take much convincing. Everyone loved them, even people who weren’t gluten free,” she recalls. “That’s the best feedback you can get, so I knew I had something special.” After developing a website and packaging, Annabel officially launched The Bikkie Dough Co. in February 2010, manufacturing in a dedicated gluten and egg free environment. Available in sweet and savoury options, the ready-made dough comes in 250g boxes. Customers can simply slice and bake homestyle biscuits in as little as 15 minutes. The product can also be used as a biscuit base for cheesecake and slices or quiche and other savoury treats, and quickly caught the attention of ice cream shops and frozen yoghurt bars.

The dough is also available for children’s fundraising programs. As a soon-to-be first-time mum, Annabel will be taking a short break from the kitchen, but has employed a small team to continue the operations. When she returns to work, she has exciting plans for new flavours, including an edible garden range. “It’s really nice to be passionate about what you’re doing,” she says. “I’ve been able to meet some incredibly inspiring people, people I would never have met otherwise. It’s such a beautiful job, sharing the things you love with the world.” www.bikkiedough.com.au


yum. | the whole housewife

Cracking into coconut { Crack into some coconut goodness }

Recipes Kate Caddle, www.thewholehousewife.com

It’s no secret that the humble coconut is far from that anymore. My favourite way to enjoy coconut is, as coconut water. It’s nature's energy drink, full of natural electrolytes and perfect post exercise for both grown ups and children alike. It’s incredibly hydrating, contains calcium, B and C vitamins, aids digestion plus so much more. In this month’s recipes I've used Raw C Coconut water. I love this choice as it’s a gentle flavour and has no added sugar, great for the whole family. If you don’t like the flavour, add it to your juices and smoothies for bonus nutritional value.

Chocolate milkshake

Strawberry milshake

{ INGREDIENTS }

{ INGREDIENTS }

350ml Raw C Coconut Water 2 tsp Raw Cacao 1 scoop Coconut Ice Cream 1 tsp Chia Seeds

350ml Raw C Coconut Water ¾ cup chopped strawberries 1 scoop coconut ice cream 1 tsp Chia seeds

Combine all ingredients in a blender, and blend until smooth. Serve in a milkshake cup or jar. + Serves 1 + Preparation: 10min. Cooking Time: None.

gluten free

dairy free

Preservative

free


decadent sweetness Recipes Libby Cornish, www.decalt.com


yum. | decadent alternatives

star biscuits These pastry biscuits by themselves aren't that sweet however with a bit of icing between and sprinkles or decorations on top they're a winner. In the past I've organised birthday parties for my children that involve decorating cupcakes and biscuits. At the end of the party they don't get a party bag with lollies, instead they can take home their creations (usually very proudly).

{ INGREDIENTS } 225g The Real Bread Mix (produced by Springhill Farm) 35g potato starch 150g butter (cold & cut) 20g cocoa 40g brown sugar 1 egg 25ml water Extra bread mix

Preheat oven to 180°C. Prepare a work surface for rolling out pastry (baking paper or pastry mat). Sift together the Real Bread Mix, the potato starch and the cocoa. Stir in the brown sugar. Transfer to the mixing bowl of your favourite food processor and add in the cold cut butter. Mix until it resembles fine breadcrumbs. Add in the egg and water. Mix until it comes together as a dough. Transfer dough to a clean work surface (baking paper or pastry mat). Bring the dough together with your hands. Knead the dough for approximately 1 minute using the palm of your hand, use some of the extra bread mix if necessary. Roll out the dough to a thickness of 3 – 4 mm. The dough may be cold enough to cut out the shapes, if not cover the rolled out dough with baking paper or plastic cling wrap and put it into the fridge for approximately 5 minutes. Line two baking trays with baking paper. Bring out the cold dough. Cut the dough with a shaped cutter (your choice – large circles, 88 mm diameter, are great for decorating faces) and place the pieces on a baking tray. When you've cut out as many shapes as possible bring the dough together and roll it out again. Continue cutting out shapes in the newly rolled dough. If the dough is cold enough the shapes will be easy to pick up and transfer to the baking tray; if not put the dough back into the fridge for 5 minutes. Repeat until you can't cut out any more shapes. The length of time required to bake the biscuits will depend on the size of the cutter you have used and your oven. The little stars were baked for approximately 12 minutes, turning the trays halfway through baking. When the biscuits are cool decorate them anyway you want. Pastry stars aren't vegan or sugar free. + Makes 20 large circles + Preparation: 30 min. Cooking Time: 12 min.

gluten free


yum. | decandant alternatives

gluten free Doughnuts { INGREDIENTS } 175g the real bread mix 50g maize starch 1 egg 50g caster sugar 250ml warm water 50g cocoa butter 2 tsp vanilla extract 1 tsp salt 2 tsp yeast (dried) extra melted cocoa butter (60g) for rolling doughnuts extra icing sugar for dusting Preheat oven to 200°C. Grease 2 x 12 doughnut tins. Preincubate the yeast at room temperature for approximately 5 – 8 minutes in 50g of warm water containing 10g of sugar. Stir the mixture to dissolve the sugar and disperse the yeast. After the allocated time the surface of the yeast mixture should be slightly frothy. Place all ingredients, including preincubated yeast mix, in your favourite food processor. Mix thoroughly to ensure all ingredients are fully incorporated into the mixture. Transfer mixture to a piping bag (I use a size 7 star nozzle). Pipe mixture around doughnut hole in tray, you will only need to 1/2 fill each. The number of doughnuts you make will depend on how full each well is. Let the dough sit in a warm place for approximately 20 – 25 minutes. Transfer trays to oven and bake for approximately 10 – 15 minutes. While the doughnuts are baking, melt the extra cocoa butter in a bowl large enough to hold one of the doughnuts. Place two cooling racks on your bench, one for the oven trays and the other for the rolled doughnuts. Place grease-proof paper under the cooling rack for the rolled doughnuts. Take trays out of the oven. While the doughnuts are still hot, transfer one to the melted cocoa butter and coat both sides. I use two forks to transfer the doughnuts. Transfer coated doughnuts to cooling rack (with the grease-proof paper underneath). Work quickly and repeat for all doughnuts. While the cocoa buttered doughnuts are still warm, sprinkle them with some icing sugar, or cocoa/icing sugar mixture, or ice them with a vanilla bean icing. Doughnuts are best eaten warm. They're not vegan. + Makes 15 – 20 + Preparation: 20 min. Cooking Time: 15 min. gluten free


Available at

Available at


we are monthly! We listened to your feedback and weâ&#x20AC;&#x2122;ve answered it: yum. gluten free magazine is now a monthly online publication. yum. goes live at the start of each month, keeping you up to date and informed on anything and everything gluten free here in Australia. You can read the magazine for free at www.yumglutenfree.com.au every month. We also offer an instant download service so you can keep a digital copy for just $5 per issue.

annual subscriptions 2014 annual subscriptions can now be purchased via our website. This subscription includes all 10 digitally downloaded copies of yum. gluten free magazine in 2014 for just $45.

click here >

sign up to our newslet ter To join in all the yum. gluten free fun in 2014 please ensure you sign up to our newsletter and stay informed!

click here >

next issue - winter -

02

July

2014


yum. gluten free magazine June 2014