Tips and recipes for gluten-free living

Two businesses in the Moreton Bay Region are marking Coeliac Awareness Week (March 13-20) with gluten-free tips and recipes to help people with the disease.

Kurt Lovell, from Project Salubrious and Janessa Rutter, of Bask & Co, say those living with a gluten-free diet should not be afraid to swap or try different ingredients.

Though neither have coeliac disease - a reaction to eating gluten, a protein found in wheat, barley and rye - they are gluten intolerant and both businesses are gluten free.

Mr Lovell, from Burpengary and a chef for more than 25 years, changed to gluten-free food following health challenges and becoming a father.

“Don’t be afraid of trying out different ingredients, combinations and gluten alternatives,” he said.

Find favourites

“Look at your new approach to cooking as an opportunity to get creative, have fun and find new favourites, not as a limitation.

“Technique can be important - some gluten-free products don’t behave like gluten versions. Follow trusted recipes while learning.”

He recommended trying gluten-free cafes and meal services to get a “feel” for ingredients and combinations and then try to replicate them at home.

After being diagnosed gluten intolerant, Ms Rutter, of Ferny Hills, grew tired of products in supermarkets and started experimenting with flavours and ingredients.

These were shared online and built a following, but after creating a granola recipe family and colleagues loved, she spotted a gap in the market.

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The business launched in September 2016, her first stockist landed within days.

“Don’t feel like you have to change what you eat or never have your favourites again,” Ms Rutter said, “lots of foods have easy gluten-free swaps these days.

“I eat gluten-free pasta, have hard shell tacos instead of soft tacos etc.

“If you’re with people who aren’t eating gluten-free, these can be made at the same time as the regular version (separately to avoid crumbs) and then topped with the same sauces or sides.

“It’s worth looking past the conventional gluten-free flours to find recipes using wholefood flours like buckwheat, chickpea or almond meal. It’s often tastier and more nutritious.”

Ms Rutter said when dining out she checks the menu before ordering and it is worth calling ahead to speak to restaurants about cross contamination practices and to alert chefs.

Recipes to try

Gluten-free and dairy-free pizza base - from Kurt Lovell, Project Salubrious

Forget soggy cauliflower, here’s the secret to Kurt’s gluten-free, paleo and keto-friendly pizza bases, ready to top with all your favourites. Easy enough for the kids to help with too!

Recipe - makes four 25cm pizzas

Ingredients:

• 350g almond meal
• 175g tapioca starch
• 2 tsp baking powder
• Sea salt
• 4 eggs
• 110g coconut oil
• 170g coconut milk

Method:

1. Mix all dry ingredients together in a bowl

2. Whisk eggs and coconut milk together, then slowly add oil

4. Whisk wet mixture into dry mix 1/3 at a time until all combined to form a smooth, thick dough

5. Preheat oven to 200 degrees C

6. Weigh out 260g dough per base and place onto a lined pizza tray

7. Using a palette knife or spatula, spread the dough out to a thickness of 5mm

8. Bake for 5min until cooked through.

9. Leave to cool, flip over and add toppings of your choice.

Chocolate Chip Granola Cookies - from Janessa Rutter, Bask & Co

Ingredients:

• 1 1/2 cup buckwheat flour
• 1 tsp gluten free baking powder
• 1/4 cup cacao powder
• 1/3 cup melted butter or olive oil
• 1/3 cup rice malt syrup or honey
• 1 egg (chia egg can be used instead)
• 100g 85 per cent Dark Chocolate chopped
• 1/2 cup Bask & Co Dark Chocolate Granola Clusters

Directions:

1. Preheat oven to 160°C and line two baking sheets with baking paper.
2. Combine buckwheat flour, baking powder, cacao powder in a large bowl. Stir and make a well in the centre. Add butter/oil and rice malt/honey and egg & mix until combined.
3. Fold through Dark Chocolate & Granola Clusters.
4. Spoon tablespoonfuls of the mixture into balls and place on the lined trays (makes approximately 12 large cookies) press down slightly to flatten as they will not spread much.
5. Bake for 15 mins. Transfer to a wire rack to cool. Store in an airtight container.

Strawberry Almond Muffins - from Janessa Rutter, Bask & Co

Ingredients:

• 2 cups almond meal
• 2 tsp gluten free baking powder
• 1/4 cup light olive oil
• 2 eggs
• 1/4 cup almond milk
• 2 tbsp honey
• 1 punnet fresh strawberries chopped (keep 12 pieces aside to decorate the top)
• Flaked almonds to sprinkle on top

Method:

Preheat oven to 160°c and grease a 12-hole muffin tray. Combine almond meal and baking powder in a large mixing bowl and create a well in the centre. Add the eggs, oil, milk and honey into the well then mix to combine.

1. Add strawberries and combine again. Spoon mixture into muffin tins. Bake for 25 mins.
2. Muffins will be a little tricky to get out of the tin when hot, allow to cool slightly then run a knife around the edges to help ease them out. Keep muffins in fridge to ensure they stay fresh. Enjoy!