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Tip Store: Cooking: Gluten Free

GOING GLUTEN FREE

​I have been gluten free for over 25 years. 
Many want or need to go gluten free and here's what I tell them now.
1. Look at what you already eat gluten free and keep eating that. Fruit and veg, meat, rice, rice cakes, etc. are all gluten free and cost no more than for anyone else. 
2. Substitute rice for pasta.
3. Always check the ingredients. I have seen bottled sauce marked as gluten free with the third ingredient being wheat flour!
4. Make what you can. Gluten free flour mixes are pretty good today and you can substitute one for one in recipes. You do have to cook at a slightly lower temperature (10 degrees lower) and for a little longer (probably 10 minutes more).
5. You don't have to buy the special stuff, look at what you have that is gluten free and find recipes that work with those things. For example many salad dressings are gluten free (think balsamic vinegar), so you don't need to buy special food.
6. Go back to basics and eat as close to nature as possible. Remember good old meat and three veg? That's gluten free, except maybe for the gravy!
7. Join an Australian gluten free group on Facebook - they provide lots of great information. Even after all this time, I learn things from others.
Contributed by Karen Lane

Avoid Replacement Products 

​I’ve been gluten free since I was 9, and a previous partner was lactose intolerant. We found the best strategy was to avoid using replacement products where possible. Pick rice dishes instead of pasta, and your cost drops by 500%, avoid bread based meals and there is no need to buy gluten free bread. A meat and veggies dish, or Asian noodle stir fry with vermicelli will cost you the same as anyone else. If you have a family without these needs, while it’s inconvenient, avoid making everyone the substitute option (make gf pasta for just the person who needs it). We also found cheaper milk substitutes, including coconut milk powder from Asian stores and DIY almond or rice milk using a blender and a paint strainer bag. 
Contributed by Kasey Ball, August 2019

​Living with Multiple Food Allergies

​I am allergic to dairy and gluten, plus all colour/food additives and preservatives. I eventually found Macrobiotic Cooking and did a cooking course which was a blessing.  I started out with 'nothing out of a packet and nothing out of a tin' and I made an overnight change. Cold decked it, ate a lot of rice cakes and made sure I ate every 3-4 hours to help balance blood sugar. My butter substitute is Nuttelex as it has no preservatives and I use soy milk. My diet consists of rice based products, fresh fruit and vegetables, fish, chicken and turkey, fresh garden herbs and dried sea veg. I'm having success with sourdough breads, even bought a bread machine to make my own bread. Being able to grow your own salad vegetables is a blessing. Even now, I still consider my diet one of trial and error.
Contributed by Marcia Harris, August 2019

​Homemade Icing Sugar

​Because some family members have become gluten intolerant I try to keep pure icing sugar on hand to use when baking for them. Pure icing sugar goes hard very quickly and is difficult to use. When I ran out of my usual supply I had to improvise. I used raw sugar (we use raw sugar most of the time rather than white). I just put it in the blender (I have a cheapie from Crazy Clarks) for a few seconds and there was perfect icing sugar. Now I know I can make it so easily myself I don't have to buy pure icing sugar and fresh is always on hand. It's great for caravanning too, one less package to stow away!! - Contributed by Annette, Sunshine Coast Hinterland, 29th November 2009

The Coeliac Society

I suggest you join The Coeliac Society in your state and for a small membership fee you get a great quarterly magazine with lots of recipes and a wealth of information about your disease. Members also write in with their stories and tips .
​- Contributed by Jill, Rye, 24th August 2009

​Over 400 Gluten Free Recipes!

Whenever I want to find a recipe I always go on the Internet to a website called Taste.com.au. They have lots of recipes and a section of special collection recipes. One of these collections is Gluten Free recipes (currently over 400 recipes!). Try this link: www.taste.com.au/recipes/collections/gluten+free.
- Contributed by Jenny, Bulleen, 24th August 2009
Website: www.taste.com.au/recipes/collections/gluten+free.

​Gluten Free 4 Ingredients

Check out Dymocks Booksellers,they have a book called (4 Ingredients GLUTEN FREE). Costs about $20. You can also look at their website www.4ingredients.com.au
- Contributed by Pieter, Helidon, 24th August 2009
​ Website: www.4ingredients.com.au

​Free Gluten Free Recipe Collections

Try cooking websites such as www.taste.com.au which has a whole gluten-free collection of recipes. This one caught my eye as it sounds like the cake you are describing: Orange Almond Friands with Orange Syrup.Taste.com.au has forums related to diet and allergies, the members are very helpful and will send in their tried and tested recipes as well as good places to shop and other hints. Also the Coeliac Society has some recipes on their website.
- Contributed by Toni, Alice Springs, 24th August 2009
​ Website: www.taste.com.au

​Quality over Quantity

I also have to avoid wheat, and while I've made a few cakes by using the gluten free flour you can get at the supermarket, I find that the best are the ones that were never designed to use flour in the first place. Persian Love Cake Absolutely divine. Someone brought this in to work and it was such a hit that the recipe has been passed on to friends and friends of friends. You serve it with natural yoghurt rather than cream, and although that might sound a bit odd, the tartness of the yoghurt really compliments the richness of the cake. http://gourmettraveller.com.au/persian_love_cake.htm Claudia Roden's Middle Eastern Orange Cake This is the bee's knees of orange cakes. Try and get the best quality oranges you can find. Preparing the oranges can be a bit of a faff, but this cake is definitely worth the bother. http://www.notquitenigella.com/2008/09/03/middle-eastern-blood-orange-cake/ I know that almond meal is reasonably expensive, but these cakes are rich enough that it only takes a small amount to make you feel wonderfully decadent. Quality, not quantity.
- Contributed by Vanessa, Ringwood, 24th August 2009
​ Websites: http://gourmettraveller.com.au/persian_love_cake.htm http://www.notquitenigella.com/2008/09/03/middle-eastern-blood-orange-cake/

​Trial and Error Finds Favourite Gluten Free Recipes

I am a Coeliac. It helps if you have an interest in cooking and baking as you are more likely to experiment but in my experience which is now quite lengthy as I was diagnosed a long while ago, you can make any cake recipe work gluten free. I don't believe that it is necessary to look for gluten free recipes as many normal recipes will adapt nicely if you buy good quality gluten free flour or make your own (a great book by Robyn Russell - Gluten Free and Easy is the one exception to the GF cookbooks! It has some brilliant tips on making gluten free flour and has some baking recipes including pastry). I generally don't use any cake/slice/biscuit recipe that has more than 2 cups of flour - as the bought flour is expensive and there's only about 2 cups in a box!! And I often pick recipes that use things like almond meal, yoghurt, fruit or syrups over the top which make the cake more moist (gluten free flour can make cakes dry and crumbly) In addition there are many nice packet mixes at the supermarkets which at around $6 make either a cake or cupcakes which you can freeze if you won't get through the whole lot (Basco is far and away the best brand - but you'll find the ones you like). I made white chocolate mud cupcakes on the weekend as a trial for my wedding cake and everyone said they were brilliant - only a minor adjustment to add some macadamias ground up like almond meal to moisten the mixture - although I didn't think I needed it in the end and the result was great - the recipe is on exclusively food web site. Good luck but be prepared to experiment and you don't necessarily have to bother with specifically gluten free recipes this includes non-baking ones as well as you will discover that pretty much anything can be gluten free with a bit of thought and trial .
​- Contributed by Kate, Lane Cove, 24th August 2009

​Best Gluten Free Recipes

There are hundreds of recipes on the net and via the coeliac society's in Australia. My mum also has coeliac and it has been a case of trial and error as to the better tasting recipes, one web site that mum keeps going back to is http://members.ozemail.com.au/~coeliac/ All the best with your baking.
- Contributed by Kellie, Gordon, 24th August 2009
​ Website: http://members.ozemail.com.au/~coeliac/

​Taste for Gluten Free Recipes

I have found that the best recipe website around is taste.com.au It's a great Australian site, free to join and use, and is easy to search. A quick search under "gluten free cake" returned 12 results, including a flourless orange cake and an orange and almond cake. Enjoy!!!
- Contributed by Amanda, Raymond Terraces, 23rd August 2009
​ Website: www.taste.com.au

​Use Commercial Substitutes in the Beginning

I have been gluten free for 17 years, and believe me it is not as hard as you think. While you are still 'new' to this and want to bake, use all your old recipes and just substitute flour with a commercial G/F flour. Cakes and slices are very easy, biscuits may need a little experimenting. There are plenty of recipe books around as well, particularly from the Coeliac society. The orange cake you probably had was called 'Orange Flourless Cake' very yummy and lots of cafes have it as it is very popular with everyone. Happy Baking.
​- Contributed by Robyn, Pomona, 23rd August 2009

​Google Flourless Cakes for Recipes

If you Google "flourless cakes" you will get plenty of recipes. Look on the back of the packs of almond meal in the supermarket - one brand (I think it is "Lucky") has a fab orange cake I make a lot. The "Fresh Life" brand has Flourless Chocolate Cupcakes which sound yummy.
​- Contributed by Judith, Whale Beach, 23rd August 2009

​Plenty of Variety for Wheat Intolerant Aussies

Dear Wheat Intolerant, I too am wheat intolerant and I cook recipes substituting Gluten free flour (found in Coles and Woolies health food sections) in place of normal flour. They also have a huge range of wheat free products. Also in the bread section look for Country Life Breads they are up to 94% wheat free for a 'normal' grainy wholemeal or 100% gluten free (small square loaf) - the recipe with the Orange is called Gourmet Orange/Almond cake using almond meal in place of flour - very easy to make and only 4-5 ingredients - Google it. Also Google 'wheat-free' recipes. Orgran is the manufacturer of massive amounts of gluten free products, with some truly lovely recipes. We are so lucky to live in Australia as we have so many choices when it comes to gluten/wheat free.
​- Contributed by Trish, Mosman, 23rd August 2009

​Gluten Free All the Time

With so many people being gluten intolerant now I try to make all of my slices etc gluten free by substituting the flour with gluten free flour. They still taste good and you can add an egg and/or milk powder to improve the texture. I always check the labels on anything I add to make sure it's safe. Aldi also sell gluten free cake mixes and their muffins are the best I've had. They are so easy to make and you could freeze any leftovers. I make the muffins and cakes in a mini loaf pan with 8 compartments. These are a good size if you only have cake occasionally.
​- Contributed by Maree, Caves Beach, 23rd August 2009

​Make Your Own Gluten Free Flour

You can make your own gluten free flour for much less than buying it from a health food shop. To make 1 kilogram of gluten free flour mix 750g rice flour and 175g arrowroot. Cost is approximately $4.50 for the kilo. To make self-raising flour add baking powder (I use Wards from the baking aisle in the supermarket and follow the directions on the container). You can buy McKenzies brand gluten free rice flour and arrowroot at any Coles or Woolworths, making it easy to just put them on your shopping list and pick them up as you need them without having to make a special trip to a healthfood shop or bread making supply shop.
​-Contributed by Sandra, Blackburn South, 23rd August 2009

​New Gluten Free Recipe Book

Regarding Gluten Free recipes - those wonderful ladies who wrote the 4 ingredients cook books have now written one for gluten free cooking. I'm sure there would be a cake recipe in there.
​-Contributed by Janelle, Redbank Plains, 22nd August 2009

​Gluten Free Club

Try the website GlutenFreeClub.com, they have a hundreds of Gluten free recipes, everything from cakes and biscuits to main meals and dressings.
-Contributed by Sara, Greta, 22nd August 2009
​ Website: www.glutenfreeclub.com

​Gluten Free Blog

There are quite a few websites and blogs that give a lot of information and recipes for gluten free food. Try glutenfreegirl.blogspot.com where you can then go to a very long list of others.
- Contributed by Louise, Willaston, 5th September 2009
​ Website: www.glutenfreegirl.blogspot.com

​Easy Gluten Free Bread Mix

You can buy easy bakers bread premix - wheat, yeast, dairy and egg free - which is quite versatile (that is what it says on the pack - it can be used for pancakes and cakes but I haven't tried these). I have used quite a few gluten free breads for my son and this one is the only one that bakes like normal bread and the only one that my son will eat. You only need to add water. I have also bought 1/4 loaves of gluten freef bread for $10 and my son would not even look at it let alone eat. It sells for less than $10 for 2kg. Another source for ideas and recipes is Wheat Free World (www.wheatfreeworld.com.au) or books by Lola Workman. I have made quite a few of her recipes and found them very easy and tasty. Her books have recipes for flour mixes and the ingredients are available from Asian food stores and are quite cheap to make up.
​- Contributed by Lee, Sydney, 27th April 2007

​Make Your Own Cereals

My husband makes our cereal from scratch. If you buy all the ingredients in bulk you can save heaps and then you can add exactly what your husband is allowed to eat.
​- Contributed by Kate, Mont Albert, April 11th 2006

​Gluten Free Diet

The answer is simple - change your lifestyle! Instead of an expensive substitute cereal, find a no name brand corn based cereal such as cornflakes or corn honey balls. Even healthier - try muesli or oats. Instead of baking expensive wheat free breads change lunch to rice cakes or Cruskits. Change snack foods to yoghurt, fruit, nuts. And gluten free gravy is quite cheap to buy for a tasty topping to your meat and veg. Think outside of the box and try to avoid direct substitution with expensive health food products as these can go through the roof!
​- Contributed by A. Wonderley, April 11th 2006

​Gluten Free Flour in Bulk

May I suggest Lansell Cottage Industries, 34 Lansell St, Bendigo. 3550. Phone: (03)54416248 They sell gluten free flour in bulk. It isnt cheap, but you do save by buying in bulk. They will also send it by courier if you desire, at a reasonable cost. You need to let them know what bread cooker you are using and they will supply instructions. Good Luck.
​- Contributed by Lesley, Rooty Hill, April 11th 2006

​Wheat Free Cereal

A tasty and cheap wheat free cereal is Purina Kornie Cornflakes, at about $4 a box, available in most Coles supermarkets. It is the only cereal that is not in the "expensive health food aisle" at the supermarket that is wheat free. I always have a look in the supermarket for the specials, as the food we eat is very specialised. It is often bought near to the sell by date - a lot of wheat free/yeast free breads are often only $1. No frills corn chips are also a good buy and I buy corn thins/rice crackers in bulk when they are on special. Hope this helps.
​- Contributed by Emma, Carlton, April 11th 2006

​Spelt Wheat

I have heard that some people who need to be on a gluten free type diet can actually have Spelt wheat products. It is worth checking with your doctor about this. If so, check out "Green Grove Organics" in Junee NSW. They make and sell a variety of spelt products including pastas, flour and liquorice. They export all over the world and their products are fantastic as they are certified organic.
​- Contributed by MJ, Junee, April 12th 2006

​Easy Diet Substitutesd

I have been on a similar diet for over 2 years (although wholemeal wheat is Ok for me). It can be quite hard, especially since sugar is in everything these days. For snacks try cheap plain potato chips, popcorn (99c a kilo) with a little butter and salt, nuts, or fruit. For breakfast try changing to fruit and yoghurt, or buckwheat or other flour based pancakes -make them in bulk and freeze them! There is a sugar-free jam you can get at the supermarket, St Dalfour's brand, and I try to make a lot of potato based foods, potato scones, potato breads etc, using mashed potatoes. Spuds are cheap and the more you use the less gluten free flour you need. Country life Rye bead is wheat, yeast and sugar free, about $3.50 at the supermarket, (expensive, but my lifesaver) or there are also corn thins or rice cakes relatively cheap and not so bland either. For sugar substitute try liquid stevia at your health food shop. A $16 bottle is small but add a couple drops to baking, soups, sauces, whatever, and it will last a year at least. For treats use lots of fruit -and if dairy isn't a problem, make lots of cobblers with whipped cream. Yum! If interested, I can send you some of my best recipes, including a banana and carrot loaf that is surprisingly yummy. Good luck!
​- Contributed by Bernadette, April 12th 2006

​Wheat Substitutes

I am wheat intolerant, and allergic to soy and potatoes. I use cornmeal/polenta, besan flour, and rice flour as substitutes and make my own muesli. You could try an Indian supermarket for alternative items, find a co-op that sells products in bulk or even try one of the larger pharmacies like Health E Pharmacy as sometimes they have "health foods" at reasonable prices
​- Contributed by Judy, Boronia Heights, April 13th 2006

​Wheat, Sugar, Yeast Free Diet

I have a book called Friendly Food from the royal Prince Alfred Hospital Allergy unit, it is very valuable for all kinds of allergies. Also another good book is The Taste of Life and More Taste of Life by Julie Stafford, she wrote it after her husband became ill and it's based on Pritikin diet. Both these books should be available though your local library if they are suitable you can buy them, so you don't end up with books not suitable to your situation. I make my own muesli at half the cost in the shops. This might be of help to you.
​- Contributed by Robyne, Goolwa, April 13th 2006

​Change of Habits for Healthy Eating

Try changing your habits more rather than substituting what you used to eat. For breakfast we juice carrots and oranges and this actually fills us till lunch. Sometimes cut fruit and yoghurt. Porridge in winter soaked overnight with or without dried fruit. Try making your own muesli mix: oats, crushed almonds, cinnamon, sunflower seeds, pumpkin seeds, vanilla, honey etc Lunch: Salad and tuna or shredded meat in a lettuce roll up. So no bread at all but if you really need a bread substitute then buy and freeze those flat wheat free breads. Or make rice flour flat breads. Make sure the filling is just that, really filling. Cut veggie sticks, corn chips and dips, hummus etc Snacks: dried fruit balls, dried fruits and nuts, sundried tomatoes, olives and fetta, Always have them on hand so you aren't looking for biscuits and cakes. Try a web search on Candida free recipes and ideas.
​- Contributed by Luci, Moruya, April 14th 2006

​Benefits of Oat Bran

The benefits of oat bran are astronomical, and as bland as it may sound, this product should be in our diet daily, including kids. Here is a fabulous recipe (taken from the book '8 Week Cholesterol Cure'). Banana Nut or Apple Muffins 2 1/4 cups oat bran (very cheap - cheapest Woolworth's in cereal section), 1 tablespoon baking powder, 1/4 cup brown sugar or powder sweetener substitute, 1/4 cup chopped walnuts, 1 1/4 cups skim milk, 2 very ripe bananas mashed or cooked apple slices, 2 eggs whites, 2 tablespoons vegetable oil (I only use 30 ml). Preheat over to 220oC. Mix the dry ingredients in a large bowl. Separately mix milk, bananas, egg whites and oil in shaker or blend. Add to dry ingredients and mix (if using apple, add now and maybe a teaspoon of cinnamon). Line the muffin tin or use those blue squishy non stick muffin trays or patty pans and fill to 12 muffins. Bake 17 minutes. These are fabulous for breakfast, easy if you're on the run, freezable (microwave to warm). Super healthy and the kids love em! Who'd have thought?
​- Contributed by BJ, Forrestfield, April 14th 2006