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.

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

• Zucchini, potato and feta soup
• Dhal
• Chestnut soup
• Pumpkin soup

Salads

• Witlof, apple and walnut salad
• Quinoa tabouli
• Asparagus and pea salad
• Orange and fennel salad
• Coleslaw
• Caramelised pear & fennel salad with gorgonzola

Mains

• Herbed rissoles
• Coconut chicken curry with banana chutney
• Pasta with cauliflower, peas, mint and quinoa
• Coconut, chicken and banana curry
• Thyme and lemon lamb with zucchini and chickpea
• Lamb and haloumi skewers
• Beef tacos
• Fish with charred Mediterranean vegetables
• Tuna with bean salad

With the continual rain we’ve been having lately (so over it!), there’s been an explosion in our little vegetable patch. The vegetables have shot up and we’ve been very happily harvesting the leaves for salads and cooking. But this rapid growth of our plants has brought a new challenge—aphids. No doubt attracted by all the tender new leaves, aphids have had a population explosion within our little garden. They’re even on the habanero chillies! These nasty little sap-suckers destroy new growth so we’ve declared biological warfare…

We’re trying to be organic and given that these plants are for us to eat—not the aphids, as they seem to think—we’ve had to read up on how to get rid of the aphids without using harsh chemicals.

Method 1: Companion planting

Coriander is supposed to repel aphids. Aside from wanting to use it in our cooking, its aphid-repellent properties were part of the reason we chose to grow it alongside the others. Our four planter boxes had quite deliberately been stocked with a mix of the beetroot, silverbeet, lettuce and coriander, rather than having each pot with only one type of plant in it.

Three of the four pots included coriander and the aphid assault started in the pot without coriander. So it’s fair to say that there may be some merit to coriander repelling aphids, however they have spread to the other pots and now are even on the new coriander leaves…annoying little critters.

Method 2: Lady beetles

I don’t know about your area but it’s not often we see lady beetles in gardens around here these days. And lady beetles are the natural predators of aphids. But with no flowers on the balcony, and no more space and pots to plant with flowers that would attract them, it seemed this option was not available to us.

Method 3: Soap spray

The organic gardening community swears by using soap spray to control aphids. So we gave it a go…

Mix together 1 droplet of environmentally-friendly dishwashing liquid, 1 tsp vegetable oil and 1 cup water and spray on the plants affected by aphids.

It does work but the process needs to be repeated every few days on an ongoing basis to ensure that you wipe out all stages of the aphid population. Unfortunately, part way through this process I noticed too late some lady beetle larvae on the chilli bushes, but the soap spray also gets rid of them.

Not sure how the lady beetle larvae turned up in our little garden and definitely wanting to encourage them, soap spray was no longer an option. We decided to leave spraying anything for a week and keep an eye on the plants for the appearance of more lady beetle larvae.

Method 4: Garlic spray

More reading uncovered the suggestion of using a garlic-infused water spray to control aphids. All the while wondering how this might affect lady beetles, we decided to try it.

Finely grate 1 or 2 cloves of garlic into a cup of water. Allow to infuse for 30 minutes or so. Strain into a spray bottle and then spray the affected plants.

So far so good. We’ve used this application three times and the aphids don’t like it. The lady beetle larvae that have reappeared seem undeterred, contentedly munching on aphids. Maybe we shouldn’t be surprised. Most dishes taste better with a hint of garlic, don’t they?!

What we’re really keen to find out is how the lady beetles know to appear. How do they know when a particular spot has an infestation of aphids? Their arrival seemed so random but they turned up right when we needed them. And while they haven’t obliterated the enemy yet, we know they’re not far off it.

Home-grown basil

For me, there’s nothing more rewarding than using home-grown herbs. It pleases the wannabe hobby farmer lurking within. So what is it that’s attractive about growing my own herbs? Well, I like that I’m saving the $2-plus per bunch for cut herbs from the greengrocer (which don’t last long) and only using what I need, so there’s less waste. But mostly what’s appealing is the simple pleasure that I’ve created a green space on an inner city balcony, I’m reaping the rewards of my garden, and enjoying the superb fragrance, taste and freshness of eating herbs that were living just moments ago.

The first of the birdseye chillies starting to ripen.

Jim and I have been fortunate enough to have a successful balcony herb garden for several years now. How we’ve managed this, I’m not sure because it doesn’t take a lot of input from us—regular watering and occasionally applying extra nutrients, checking for pests, pruning if needed (although that’s usually covered just by cutting what’s needed for cooking). I would say easily less than 30 minutes a week spent tending to it.

On our productive little patch (a 3m² balcony garden that only gets the morning sun) we grow three types of chillies—birdseye, habanero and Apache chief (Jim is a chilli freak)—basil, mint, flat-leaf parsley, tarragon, sage, lemon thyme, thyme, oregano, garlic chives and rosemary.

Even after all this time, I still find it satisfying each time I go and collect what I need for a recipe. Jim can attest that I frequently comment on the wonderful taste and smell of our fresh pickings. It amazes me that we can do this in such a small space and get so much out of it. It’s very rare that we have to buy fresh herbs to supplement our in-house supply, and this was always my goal with the balcony garden.

The new balcony garden potted with beetroot, silver beet, lettuce, coriander, rosemary and bay.

Now I’ve decided to turn my hands to the larger space on the back balcony we use for entertaining. Gone are the pots of colourful petunias, snapdragons and alyssums now past their best, replaced with beetroot, silverbeet, lettuce, coriander and another rosemary plant. I’m hoping that the different varieties of multi-coloured beetroot and silverbeet will brighten up the space as much as the flowers did.

I had started this process a few months ago, swapping out a sad looking palm for a bay tree to see how it would handle the very hot and drying conditions of a balcony that gets the harsh afternoon sun. The experiment went well—it has doubled in size in that time despite my stealing its leaves for cooking.

I’m sure that the rosemary will love its spot but not sure how the softer foliage of the others will go. Stay tuned! And any advice is gratefully accepted…

I’ve been watching Jamie’s 15-Minute Meals on TV and was given the accompanying recipe book for Christmas. Always on the lookout for great recipes to add to my work-day dinner repertoire, this book is full of my kind of food and I thought it best to get stuck in and give it a go this week. And why not put a time limit on myself for once. Could I actually cook a meal in 15 minutes? Challenge accepted.

I’m notoriously slow at preparing food, partly because I like to clean up as I go and partly because of a previous kitchen mishap (picture a tough-skinned Queensland Blue pumpkin, a blunt knife and a self-stabbing—the pumpkin won that day).

I’ve read quite a few reviews of the book and blogs of people challenging themselves in the same way. Not too many seem to have managed it so my expectations for success in the 15-minute timeframe were not high.

Challenge #1 Golden scallops, sun-blush mash & greens

The golden scallops, sun-blush mash & greens recipe (page 144) appealed to me as a good starting point—all the flavours I love and maybe, just maybe, achievable in the timeframe because there’s not a lot of ingredients or chopping to worry about.

Ingredients: scallops, bacon, sage, potatoes, cheddar cheese, sun-dried tomatoes, milk, broccoli, asparagus, frozen peas, lemon juice, olive oil

Ready, set…

I should start by quoting the instructions in the book to get ready for cooking “ingredients out • kettle boiled • large shallow lidded casserole pan, high heat • medium pan, high heat • food processor (bowl blade) • large frying pan, medium heat”.

Rightly or wrongly, I took “ingredients out” to mean weighing out quantities, and some vegetable peeling and trimming. It took me 10 minutes and 27 seconds to get prepared (yes, I was keen to really test myself time-wise).

Now to the cooking. GO.

The idea was to get the potatoes on the heat first, as they would take the longest to cook. Jamie’s idea of 1cm slices going into a hot pan and covering them with already boiling water was a good one—the potatoes took a lot less time than normal to cook. Although I can envisage a few kitchen mishaps with boiling water going into the hot pan. It bubbles, hisses and spurts a lot!

Next was cooking the greens. Boiling water for 3 minutes—a no brainer really. Jamie says to toss with lemon juice and olive as soon as they have been drained. I personally think they need to be refreshed in cold water first, but I guess that would take up a bit more time and it’s something I can do next time.

Continuing on with the sun-blush part of the mash, the cheese and sun-dried tomatoes go into the food processor to blitz in readiness for when the potatoes are cooked—easy.

Next, slicing bacon and scoring scallops ready for the pan. Jamie says to cook the scallops first. For me, scallops are so quick to cook I think the bacon (I used proscuitto instead) should hit the pan first because it takes longer to melt the fat. Then the scallops and sage leaves could be added so they cook in the bacon fat. Another personal choice…

While that’s happening the cooked potatoes are drained and go into the food processor to create the mash.

Then plate up. It all comes together quite well. My cooking time: 16 minutes, 6 seconds. So not far too off the 15-minute timeframe.

Total time: 26 minutes, 33 seconds. Probably the fastest dinner I’ve ever prepared and cooked. Definitely the messiest state I’ve cooked in, physically and mentally.

My thoughts

Positive: I like the concept of Jamie’s 15 Minute Meals and the resulting dish was delicious! Sun-dried tomatoes, bacon, sage, scallops—these work so well together. Salty, meaty, sweet—brilliant! The mash, despite the rich flavours of sun-dried tomato and tasty cheddar, was surprisingly light and had a gorgeous creamy texture. It’s made me completely rethink the way I make mash.

Negative: I felt really rushed and disorganised, even though I had read the recipe several times and had everything out, weighed and ready to go. I know it’s not meant to be a race but I’m sure many people would struggle to get this done in 30–40 minutes, let alone 15! Oh, and perhaps I am guilty of gluttony but the dish needs more scallops (4 each is simply not enough of these tasty critters).

Next time?

I will most certainly make this dish again…but for me cooking should be an enjoyable experience, so I’ll do it while sipping a glass of wine and without the mad rush. I don’t really mind if this means it takes me longer.

What you’ll need:

1 bunch baby asparagus (any coarse ends removed)
300g fresh baby peas, shelled
A handful of fresh English spinach leaves
A small handful of freshly picked mint leaves
Juice of half a lemon
4 tbs extra virgin olive oil
80g soft feta or goat’s cheese
Salt and pepper to taste

Bring a small pot of water to the boil on the stove. Once boiling, add the asparagus and shelled peas and blanch for 45 seconds to 1 minute. Drain and immediately place vegetables in a bowl of ice water to stop the cooking process (you want them to still be firm, not soggy).

Place the spinach and mint leaves in a bowl. Remove the asparagus and peas from the ice water and drain. Add to the spinach and mint. Season with salt and pepper, squeeze the lemon juice over the top, drizzle with the olive oil and toss to coat the vegetables.

Arrange the vegetables on a serving platter and crumble the feta or goat’s cheese over the top. Serve immediately.

Crispy, zingy and loaded with healthy fresh vegetables—coleslaw is a great salad for summer. I’ve been thinking about making coleslaw for many months, since we were at Taste of Sydney and ate coleslaw and crispy skinned chicken (it was like grown-up, much healthier version of KFC). So that’s what I decided to make myself for lunch one day last week, although I made parmesan crumbed chicken to have with my coleslaw.

The most basic coleslaw is a mixture of red and green cabbage with carrot in a mayonnaise or vinaigrette dressing. From that base, you can add ingredients like apple, fennel, radish, celery, shallots, even nuts—anything with a bit of crunch that’s not too overpowering in flavour.

I’ve found a blend that I’m very happy with:

1 cup red cabbage
1 cup green cabbage
1 small bulb of fennel
1 carrot, peeled
6 radishes, topped and tailed

Dressing
⅓ cup mayonnaise (you could make you own but I use Best Foods or Thomy)
1 tbs white wine vinegar
½ tsp Dijon mustard
salt and pepper

Finely shred the cabbage, and grate the fennel, carrot and radishes. You can do this by hand for a more rustic coleslaw, or use the food processor for really fine vegetable pieces.

In a small bowl, combine the mayonnaise, Dijon mustard and white wine vinegar by whisking. Season the dressing with salt and pepper to taste, then toss through the vegetables.

Chill in the fridge for 30 minutes to allow the dressing to flavour the vegetables.

Now until the end of spring is the season for beetroot. If you haven’t tried this colourful and healthy vegetable, why not give it a go while it’s at its best.

Every part of beetroot is edible, including the leaves, so there is nothing wasted. Beetroots (the tuber part) can be eaten raw, cooked or pickled; the leaves can be rinsed and added to salads. They taste like spinach and can be used in the same way. The leaves actually have more vitamins than the roots.

When choosing beetroot:

• always buy them with the leaves on. You can tell how fresh they are by the leaves—wilted leaves, old beetroot
• make sure the tubers are brilliant purple-red with smooth firm flesh—the softer and more wrinkled they are, the older the beetroot.

Beetroots have health benefits too. They are an excellent source of fibre and are full of antioxidants and nutrients, including magnesium, sodium, potassium, vitamin C, folate and betaine (important for a healthy cardiovascular system). Beetroot juice can lower blood pressure and have a positive effect on exercise performance, increasing the uptake of oxygen in the bloodstream.

I’m fond of pickled beetroot but absolutely love it roasted. It’s so simple to prepare and delicious served with roasted red meats, such as beef, lamb and venison.

To roast beetroot:

Rinse and clean or cut away any roots, leaves and stalks. Peel the skin and cut the beetroot into wedges, toss with olive oil and bake in a moderate oven (180°C) for around 1 hour, so they’re really soft and sweet.

To boil beetroot:

Rinse and clean or cut away any roots, leaves and stalks. Place unpeeled beetroots in a pot of cold water. If the beetroots are different sizes cut them into pieces that are roughly the same size. Add a splash (approximately 1 tbs) white wine vinegar (or plain white vinegar is fine too), cover and bring to the boil. Reduce the heat and simmer for around 15 to 20 minutes, until tender. Drain and set aside to cool. Peel before serving.

Beef mince is the base but there are plenty of other flavours going on—sweetness from celery and capsicum, savoury from tomato paste and Worcestershire sauce, and acidity from lemon pepper. Wrap this in pastry and you have a grown up version of a sausage roll.

I recalled this dish as something that Mum used to make for my sisters and I when we were little. While I hadn’t made it myself for years, I decided to give it a whirl as potentially something to add to my kid-friendly repertoire.

Success! And the best bit—it’s full of vegetables but, because the pieces are so small, all fussy eaters see is an oversized sausage roll.

Ingredients:

500g lean beef mince
1 cup dry breadcrumbs
1 onion, finely chopped
1 carrot, grated
1 small green capsicum, finely chopped
2 celery sticks, finely chopped
2 tsp beef stock (powder only)
1 tbs Worcestershire sauce
2 tbs tomato paste
½ tsp lemon pepper seasoning
2 tbs fresh parsley, chopped
1 sheet puff pastry
1 beaten egg for glazing

Combine the beef mince, breadcrumbs, vegetables, beef stock, Worcestershire sauce, tomato paste, lemon pepper and parsley; mix well.

Mould the mixture into a log shape and arrange on the pastry. Brush the edges of the pastry with water and fold over the top and sides, ensuring you seal the edges. Place in a greased baking dish and glaze with the beaten egg. Bake in a hot oven (approximately 200°C) for 30–35 minutes, or until golden brown and cooked through.

Serve with creamy mashed potato and steamed green beans.

We try to eat fish at least once a week and one dish that is simple to make but absolutely delicious is fish with charred Mediterranean vegetables. This is ideal if you want something yummy with only about half an hour to prepare and cook.

1 red capsicum, thickly sliced
2 zucchini, sliced lengthways
1 Spanish onion, cut into wedges
2 tbs olive oil
2 cloves garlic, finely chopped
Kalamata olives
1 tbs balsamic vinegar
2 tbs parsley, roughly chopped
½ cup basil, roughly chopped
Juice of ½ a lemon
400g swordfish or red emperor (you want a fleshy fish rather than a flaky one)

Preheat the grill to high. Place capsicum, zucchini and onion in a bowl with half the oil and toss to coat. Cook on the grill plate for three minutes on each side, or until charred and slightly wilted. Return vegetables to the bowl. Add garlic, olives, balsamic vinegar, parsley, basil, lemon juice and remaining oil, and toss. Cover with cling wrap and set aside. (By covering the vegetables, you allow them to soften.)

Heat some oil in a pan and fry the fish for a couple of minutes on each side, or until cooked. Rest the fish, covered with foil, for approximately half the cooking time.

Serve with the charred vegetables and lemon wedges.

I’ve come up with a recipe that satisfies both our food needs. Like all good lasagne, it takes a bit of time and effort to make but you end up with ample delicious leftovers.

First, make the tomato sauce:

1 tbs olive oil
2 x 400g canned tomatoes
2 cloves garlic, chopped
1 tbs rosemary, chopped
¼ cup basil, chopped
1 tbs oregano, chopped
1 bay leaf
Splash of red wine

Fry the garlic in oil until transparent. Deglaze the pan with red wine. Add the other ingredients and simmer gently for 45 minutes to thicken.

While that’s simmering away, start preparing the filling for the layers.

200g pumpkin
½ sweet potato
1 eggplant
2 zucchinis
12 mushrooms, sliced
fresh spinach or silver beet, roughly chopped
250g ricotta
350g mozzarella, grated
50g parmesan, grated
Lasagne sheets

Cut the pumpkin and sweet potato into 5mm slices and parboil. Set aside.

Slice the zucchinis and eggplant lengthways and grill for five minutes on each side. Set aside.

When the tomato sauce is ready, take off the heat, remove the bay leaf and set aside.

In a large ovenproof dish, cover the bottom with layer of tomato sauce and place lasagne sheets on top, covering it to the edges. Cover with a layer of eggplant, then mushrooms, then spinach. Dollop some of the ricotta around and sprinkle with some of the mozzarella.

Place another layer of lasagne sheets in the dish and cover with tomato sauce. Cover with a mixture of pumpkin and sweet potato, then add a layer of zucchini. Dollop with some more of the ricotta around and sprinkle with some more of the mozzarella.

Place another layer of lasagne sheets and cover with tomato sauce and another layer of mushrooms. Dollop the remaining ricotta and sprinkle with a thick layer of mozzarella and the parmesan cheese.

Bake at 140­­-160°C for an hour until cheese is golden with crunchy bits on top.