Since Jim discovered he’s gluten intolerant we’ve had to make changes in our approach to meals so they’re gluten free. For the uninitiated, a gluten-free diet means you have to cut out wheat, barley and rye (and oats unless they’re marked gluten free—they’re often processed on the same machinery as these other grains and become contaminated with gluten).
It is constantly surprising how many things contain wheat, barley or rye. There are obvious things that you cut out straight away—bread, pasta, beer, cakes and pastries—unless they’re specifically marked “gluten free”. But there are a host of less obvious things as well, turning you into an expert in reading food contents labels. Things to check carefully on a gluten-free diet include:
- chocolate and lollies
- cereals
- biscuits and crackers
- French fries—these can be coated with flour before deep frying
- gravy mixtures
- processed meats and sausages
- salad dressings
- sauces, including soy sauce, Worcestershire sauce, Hoisin sauce
- seasoning mixes, including rice and noodle flavourings
- seasoned snack foods, such as potato and corn chips
- soups and stocks
- spreads, such as Vegemite, peanut butter, Anchovette paste
- yoghurts—some of the flavoured ones are thickened with gluten.
To anyone attempting a gluten-free diet, making the change seems daunting—“what am I going to eat?” being the primary concern. Our diets are often so loaded with breads and cereals that you can’t have any more, it can be a real challenge to find alternatives. There are plenty of delicious things that you can eat, it’s just about making sure you eat enough to fill you up.
Gluten-free fillers
Our favourite gluten-free fillers are:
- chickpeas, lentils, beans (kidney, cannellini, butter, fava, black)
- quinoa, buckwheat, polenta
- seeds, nuts
- corn, rice, potatoes
- eggs
- plus a host of other fresh fruits, vegetables, meats and fish.
Gluten-free substitutes
If you’re really struggling to fill up, here are some of the things that we’ve substituted into our meals to make them gluten free.
| Wheat-based product | Gluten-free substitute |
| Cereal and bread | Look for gluten-free alternatives. We’ve found a delicious muesli full of seeds, nuts, dried fruits and grains from Maple Muesli. Or make your own bircher muesli with quinoa flakes. |
| Pasta | There are some really good gluten-free ones available. We like San Remo. |
| Egg noodles | Rice noodles come in all shapes and sizes. Visit Asian grocers for the widest range. |
| Breadcrumbs | Depending on what you’re making, breadcrumbs can be replaced with toasted quinoa flakes, almond meal or polenta. |
| Cous cous and bulgur | Quinoa grains |
| Crispbreads and crackers | Rice or corn cakes |
| Flatbreads | Tortillas |
| Flour | There are gluten-free flour mixes available. Otherwise blend your own from flours such as brown rice, besan (chickpea), corn and maize, chestnut, buckwheat, potato, tapioca, arrowroot, amaranth, etc. |
| Soy sauce | Tamari is a good substitute. It has a slightly stronger flavour so be sure to taste test. There are also gluten-free soy sauces available. |
| Stocks | Massel stock powder is gluten free, lactose free and has no animal content. Or make your own at home. |
Tasty gluten-free meals
Gluten free doesn’t mean flavour free! We make some delicious gluten-free meals. Once you learn what you can and can’t eat it makes it much easier to adapt your recipes to suit. Check out some of our regular dishes:
Soups
Salads
- Witlof, apple and walnut salad
- Quinoa tabouli
- Asparagus and pea salad
- Orange and fennel salad
- Coleslaw
- Caramelised pear & fennel salad with gorgonzola