GLUTEN GUIDE

Gluten, its impact on our bodies and the positives and negatives of its elimination

from our diets are hot topics in the world of food media. With people hungry for

information on all things gluten – ‘What is gluten’ was the fourth most Googled question

in Australia in 2014 – we saw this as a good opportunity to reach out to our community

experts to help provide the facts on a subject awash with information.

From the basics of what gluten is, to why it’s used and why it can have such an inflammatory

affect on some of us, this e-book brings together information suitable for anyone wanting a clearer understanding of this much-discussed protein. And for those

following a gluten free diet, we also have some great tips and ideas for making your life

easier - and more delicious.

For more ideas and information visit us at bemagazine.com.au

EDITOR’S NOTE

Gluten: The Good And The Bad

4

Gluten Free Myths

16

Spiced Tofu And Beetroot Salad

22

Hidden Sources Of Gluten

12

7 Tips For A Gluten Free Pantry

18

Pumpkin And Pea Risotto

24

Suspected Gluten Intolerance

8

Is Gluten Free a Healthier Choice?

14

Goji-Nut Bars

26

CONTENTS

Gluten Free Eateries

10

Gluten Facts And Figures

6

The Gluten Free Lunch Box

20

GLUTEN: THE GOOD AND THE BAD

Professor David Cameron-Smith gives us the facts on what gluten is and why some of us find it so inflammatory.

What is gluten?Less than two decades ago gluten was the success story of the grains industry, with wheat varieties rich in gluten all the rage. This exciting, new-world wheat enabled the creation of deliciously fluffy, light breads and pastries, plus that perfect al-dente pasta.

Locked in with the starch from wheat, which is ground to make flour, is the small amount of gluten protein. Gluten is found in most grains and cereals, with the highest levels in wheat flour. When water is added to flour, it is the gluten proteins that give dough its elasticity and stickiness. Kneading bread flour separates the gluten proteins into long strands. When yeast is added, carbon dioxide bubbles are produced and trapped by the sticky and stretchy gluten. It’s these trapped bubbles that give baked bread the soft, fluffy structure loved by so many. Without gluten, bread is flat, hard and often unappealing.

Key terms

Gluten: A protein found in wheat, rye, barley and oats and foods made from these grains

Coeliac disease: An autoimmune disease whereby consuming gluten causes inflammation and damage to the small intestine lining

Gluten sensitivity: A condition where eating gluten results in gastrointestinal symptoms similar to those in coeliac disease, without damaging the small intestine.

So what is wrong with gluten?In the past few decades the rise in high gluten wheat has paralleled the emergence of coeliac disease as a major cause of ill health. Coeliac disease is an extremely severe bowel inflammatory response caused by an allergy to parts of the gluten proteins. The impact on the gut is severe, with significant damage to the delicate lining that aids in normal gut function. The current and only effective solution is a gluten free diet. For people with coeliac disease, this means exceptional vigilance. Gluten is found in trace amounts in many foods. Even gluten free alternatives, such as oats, can become contaminated in the production process. Gluten can be hidden in flavourings and modified food starches and is used as a binding agent in some supplements and vitamins. 

Coeliac disease has a wide range of complications and symptoms from abdominal pain to diarrhoea, bowel irritability, iron deficiency anaemia and increased risk of osteoporosis. These symptoms also occur in many people who do not show the small allergic signs of coeliac

disease. This is covered by the poorly described Irritable Bowel Syndrome (IBS). IBS is a syndrome because the causes are not yet known. The condition or conditions are real and often extremely debilitating - it’s just that there is little evidence that gluten intolerance is the root cause. This could be that the current tests for gluten allergy are not sensitive enough or not measuring the right immune target. Other theories are that it is not just gluten, but that the human gut can develop sensitivity and intolerances to a wide variety of ingredients, including some sugars (including frucans and oligosaccharides) and a range of plant proteins. Still other scientists are investigating whether the cause stems from the types of bacteria living inside the large intestine.

Professor David Cameron-Smith is Chair in Nutrition at the Liggins Institute, University of Auckland.

GLUTEN FACTS AND FIGURES

In 2011-12, 17% of Australians aged 2 years or over (3.7 million people) reported avoiding a food due to allergy or intolerance.*

Did you know? Coeliac Awareness Week runs from 13-20 March.

Does wheatgrass contain gluten? While pre-manufactured or powdered wheatgrass can still contain gluten, homegrown wheatgrass is 100% gluten free and safe.

Environmental factors play an important role in triggering coeliac disease in infancy, childhood or later in life.

Coeliac disease affects 1% of Australians, though only one in five of those may know they have it.

People of all ages, male and female, can be affected by coeliac disease.

In 2011-12, food avoidance due to allergy or intolerance was most prevalent among males aged 31-50 years (17%) and females aged 51-70 years (25%). Gluten was the second most common type reportedly causing intolerance, exceeded by cow’s milk/dairy.*

Gluten sensitivity is different to coeliac disease, even though some of the symptoms are the same.

The crossed grain symbol (pictured above) is internationally recognised by those who follow a gluten free diet.

In 2014, ‘what is gluten’ was the fourth most popular searched for item on Google, beating searches to find out what Tinder, Tumblr and cilantro are.

*Source(s): Australian Health Survey: Nutrition First Results - Food and Nutrients, 2011-12

SUSPECTED GLUTEN INTOLERANCE?

Follow the recommended process to ensure a definitive diagnosis of your symptoms.

Usually our bodies let us know if something is not quite right. The obvious signs that we are having issues with gluten relate to the response going on in our gut. Bloating, abdominal pain, diahorrea and/or constipation are all reasons we might get tested for coeliac disease.

Symptoms that are harder to pin down are reduced mental alertness, headaches, nausea, fatigue, and lethargy. Not only can these be attributed to a number of medical conditions, they have become a normal part of our busy lives, with eating on the go, unbalanced meals and late nights. If the cause is coeliac disease, these symptoms are likely to be a result of reduced nutrient absorption and inflammation. People sensitive to gluten often report a similar set of symptoms to those with coeliac disease.

Interestingly, some people with coeliac disease have no symptoms, or at least not noticeable or consistent ones. They only get sent off for testing if on-the ball health professionals notice unexplained anaemia, infertility, osteoporosis, or abnormal liver function. Coeliac Australia considers these to be red flags for coeliac disease screening, in addition to a family history of coeliac disease and/or the presence of other autoimmune diseases such as type 1 diabetes or thyroid conditions.

If gluten may be an issue for you and you’re thinking about cutting it out to see how your body responds, the unanimous advice from the experts is to go straight to your GP and get tested for coeliac disease before you change anything. Cutting out gluten before getting tested can lead to unreliable results.

Diagnosis

• Your GP will send you off for some blood tests: one is a Gene (HLA) test to see if you have the HLA DQ2 or DQ8 genes, associated with over 99% of cases of coeliac disease. A positive test shows you are susceptible to coeliac disease.

• The other test is Coeliac Disease Serology for IgA and IgG antibodies, which indicates whether your body has been launching an immune response to gluten. A positive result indicates coeliac disease but requires confirmation by small bowel biopsy. A negative result may mean you do not have coeliac disease or that your gluten intake has been too low to produce a reliable result.

• Once coeliac disease is suspected, you will be referred to a gastroenterologist for a small bowel biopsy, which evaluates if there is damage to the lining and absorptive surface of the small intestine.

Coeliac:

If you are diagnosed with coeliac disease then the advice is to follow a strict gluten free diet for life, even if your symptoms are minimal.

Gluten sensitivity:

If all tests come up negative but your symptoms improve once gluten is eliminated, then gluten sensitivity is diagnosed. Although you need to follow a gluten free diet, everyone has different levels of sensitivity. You may need to be strict to manage symptoms or you may get away with a little bit of gluten here and there.

The road to living without gluten

Seeing a dietitian can help you navigate this new world of gluten free, which involves reading food labels and understanding the less obvious sources of gluten. For people with gluten sensitivity a dietitian can asses if FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) might be playing a part in your symptoms.

Accredited Practising Dietitian Sharon Curtain has over 17 years of experience across hospital, community and food industry and has a particular interest in women’s issues.

Who can help?

• Your local GP can arrange the initial blood tests and refer you to a gastroenterologist if you should need a small bowel biopsy or if your diagnosis is unclear.

• A dietitian can provide specific dietary advice to help you navigate a gluten free diet. The Dietitians Association of Australia has a list of accredited dietitians at - daa.asn.au

• Coeliac Australia offers practical information and support. Visit coeliac.org.au

SAMaiz and Mezcal405 Magill Road, Morris 5068

Maiz and Mezcal is a family-run Mexican restaurant dishing up an entirely gluten free menu accompanied by lashings of salsa, corn chips and fiesta fun. Hosts Ivan and Sonia Pichardo arrived in Australia in 2007 from Mexico and their authentic dishes have been winning Adelaide diners over ever since. From fresh Barramundi fillet marinated in coriander pesto to traditional pulled pork with Yucatan onion, it’s a flavour-packed menu - and the signature margaritas, gluten free beers and ciders only add to the colourful vibe.

WAStrange Grains Gluten Free Bakery3/626 Newcastle Street, Leederville 6007

A gluten free diet once signalled an end to wonderfully chewy, crusty bread with those spongy, gluten free alternatives a poor substitute for bread lovers. Gluten free bread today though has come in leaps and bounds, and Leederville’s Strange Grains leads the charge with an approach blending old world breads with new world grains. Stock up on multi-seed, sourdough or olive rustic loaves today – or treat yourself to delicious chocolate hot cross buns, fresh bagels and cookies.

GLUTEN FREE EATERIES STATE-BY-STATE

ACTThe Elk & Pea Eating House21 Lonsdale Street, Braddon 2612

Canberrans chasing a quality gluten free meal got just what they asked for when the Elk and Pea Eating House opened its doors in the hip inner north suburb of Braddon. With a menu packed with gluten free options, and the flexibility to order gluten free on request for many dishes, treat yourself to huevos rancheros for brekkie, fresh corn tacos and chilli con carne over lunch and a range of salads and street food for dinner. TASGinger Brown Café464 Macquarie Street, South Hobart 7004 South Hobart’s bustling Ginger Brown is fast becoming a local institution, and one that’s well worth a visit for gluten free foodies passing through. With a mix of gluten free options and gluten free dishes upon request, there’s plenty to please, be it for a weekend brunch or a light lunch. Try their delish roast veggie salad with chickpea puree and Parmesan, hearty baked eggs with slow-cooked lamb or tangy lime, coconut and lemongrass rice pudding. Keep in mind this place gets packed on the weekends! QLDMondo Organics166 Hardgrave Road, West End 4101 Organic, sustainable wholefoods is the order of the day at Mondo Organics, a sophisticated eatery in Brisbane’s West End. Beautifully presented, seasonal dishes inspire Mondo’s menu with gluten free highlights including chia pudding with grilled stone fruit for brekkie, seafood and white bean soup for lunch and a crispy pork belly with sweet carrot puree and kale chips for dinner. Those with a sweet tooth won’t be disappointed with decadent gluten free treats gracing the dessert menu.

NSW The Nourishing Quarter315 Cleveland Street, Redfern 2016

Tucked away in leafy Redfern, Nourishing Quarter is a neighbourhood restaurant serving up fantastic gluten free fare to diners over lunch and dinner. From flavour-packed rice paper rolls to hearty, veggie-filled pho soups, it’s a local institution well worth a visit.

NTPee Wee’s at the PointAlec Fong Lim Drive, East Point Reserve 0820 Cooled by the breezes drifting through its waterfront location, diners at Darwin’s Pee Wee’s at the Point have the best seats in the house to soak up the sublime waterfront views. While the menu isn’t exclusively gluten free, gluten free dishes are plentiful, with a chilled prawn and green paw paw salad, lemongrass and ginger braised pork belly and pan-fried rock lobster tail just some of the tasty fare on offer.

VICAdmiral Cheng-Ho3067, 325 Johnston Street, Abbotsford 3067

Gluten free foodies aren’t left out in Melbourne, where dining out is serious business, and Admiral Cheng-Ho in inner city Abbotsford has plenty to impress. The sister café of Balaclava’s Monk Bodhi Dharma, it offers some of the tried and true favourites, along with plenty more in a menu with dedicated gluten free dishes along with gluten free alternatives. Tuck into decadent French toast with raw vanilla cashew cream and seasonal fruit, polenta bread with almond feta or chia pudding with hazelnut milk and sour cherries.

Aside from the obvious breads, pastas and pastries, there are plenty of secret sources of gluten you may be surprised to find. Here, Accredited Practising Dietitian Sharon Curtain rounds up her top 10.

1. Cornflour - The name itself lulls you into a false sense of security, but unfortunately some varieties contain wheat.

2. Roast chicken - Seasonings and stuffing may contain gluten, so the only sure way to keep it gluten free is to roast it yourself.

3. Packaged and luncheon meat - Those individual packs of ham, chicken and turkey you can buy at the supermarket (or processed meat in the deli) may contain wheat gluten as a binding agent. Ham off the bone, unseasoned chicken and turkey breast are the best choices.

4. Flavoured rice crackers, popcorn, potato chips and corn chips - The seasoning may contain gluten, so stick to plain flavours.

5. Licorice - You’ll find wheat flour in there with all that glucose syrup and molasses.

6. Flourless cakes - Although flour-free, these dense and delicious cakes may contain other gluten containing ingredients such as icing sugar.

7. Flavoured and herb cheese, blue vein and bread moulded based cheese - If you are particularly sensitive to gluten then these cheeses may cause symptoms.

8. Soy sauce - Some soy sauces contain barley and therefore gluten.

9. Vegetable and yeast extracts (e.g. Vegemite, Marmite) - Made from yeast grown on barley and wheat, these spreads are great sources of B vitamins and unfortunately gluten too. Promite contains cornflour from wheat.

10. Milo and Ovaltine - These cereal-based cocoa powders are made from gluten containing malted barley.

Best gluten swaps and substitutes

Breakfast• Choose from the many gluten-free mueslis in the

health food aisle or make your own using rice, quinoa and millet flakes with dried cranberries, shredded coconut and pistachios.

• Missing your traditional bircher muesli? Try soaking chia seeds overnight in some almond milk, cinnamon and grated apple/berries.

Lunch• Swap your sandwich for a gluten free wrap or try

using rice paper rolls with chicken, thinly sliced vegetables, mint and chilli.

Dinner• Swap normal pasta for gluten-free pasta. The secret

is to not overcook it - if you do it becomes mushy• Substitute couscous for cooked quinoa using a

gluten-free chicken stock.• Make your own pizza bases using a gluten free

wrap (for a thin base alternative) or gluten free bread mixture.

Snacks• Swap dips and water crackers for gluten free dip,

rice crackers and vegetable sticks.• Swap flavoured for unflavoured plain popcorn. Potato

chips and corn chips are all gluten free.• Crunchy roasted chickpeas with Moroccan spices

are the perfect high protein alternative to regular potato crisps.

UNCOVERING 10 HIDDEN SOURCES OF GLUTEN

Accredited Practising Dietitian Larina Robinson explains who can really benefit from a gluten free diet – and who would be best to avoid it.

Until a few years ago, the gluten free diet was followed mostly by those who required its elimination to prevent a variety of symptoms and health complications.

Now, the gluten free industry has exploded, with books (often by non-industry professionals) stating that gluten is making us all sick and marketing teams quick to jump on the trend for their food products. Gluten free products are being marketed as the healthier alternative, endorsed by celebrities, media personalities and even some health professionals. Products that never contained gluten are now proudly stating they’re ‘gluten free’.

Word also spread quickly that gluten free eating could result in weight loss. This may have been the case ten years ago when going gluten free meant going completely without breads, cakes, pastries and a wide variety of unhealthy food choices. You were forced to simplify and return to a diet quite heavily based on healthy wholefoods that are naturally gluten free. Now, that’s just not the case.

Is the trend harmful? Today, there are so many gluten free alternatives it’s a double-edged sword. The trend of gluten free has allowed so many with coeliac disease to enjoy a much wider range of foods and incorporate some old favourites back into their diet. An increased awareness of gluten free eating is also improving restaurant choices. However, the ‘trendiness’ of gluten free eating may be resulting in a more relaxed approach to preparation methods, causing cross-contamination and serious consequences for those who must avoid gluten completely.

For those just following the trend, a gluten free diet may be doing more harm than good. Simply removing gluten from your diet by replacing cookies, pasta and cakes with gluten free varieties won’t benefit your health. A gluten free cupcake is still a cupcake. Plus, many gluten free packaged products are high in sodium, fat and added sugar in an attempt to make them more palatable. They may also be lower in fibre, iron, folic acid and B vitamins.

So who should go gluten free? Current scientific evidence suggests there are only two conditions that require a gluten free diet.

1. Coeliac disease – an autoimmune condition affecting reportedly one in 100 Australians. Even trace amounts of gluten are harmful, triggering symptoms. Repeated gluten ingestion may result in a host of complications including infertility, osteoporosis, anaemia, and neurological problems. The only treatment is a strict gluten free diet for life.

2. Non-coeliac gluten sensitivity/gluten intolerance – resulting in digestive symptoms similar to those with coeliac disease, but without the potential long-term detrimental effects. Common complaints include abdominal pain, diarrhoea, bloating and excessive wind, as well as lethargy, poor concentration and general aches and pains. Tolerance levels depend on the individual.

Gluten or FODMAPs? If you’ve eliminated or cut back on bread, pasta, baked goods and/or opted for gluten free varieties and felt better, you may not have coeliac disease or gluten sensitivity. You may instead be sensitive to fermented oligosaccharides, disaccharides, monosaccharides and polyols, or FODMAPs. These are a range of easily fermentable carbohydrates that cause digestive distress. Wheat, rye, barley, and oats (gluten-containing cereals) are some of many FODMAP-containing foods as they contain fructans.

Who should I seek for help? The best way to identify any food intolerances is to see an Accredited Practising Dietitian. A gastroenterologist and GP are also essential to the team who can help you discover what is causing you digestive distress or other uncomfortable symptoms. Together they can identify problematic foods, rule out coeliac disease and other serious medical conditions, and arrange any tests that may be necessary.

Larina Robinson is an Accredited Practising Dietitian and founder of wholefood nutrition company The Body Dietetics.

IS GLUTEN FREE A HEALTHIER CHOICE?

Accredited Practicing Dietitian Sharon Curtain busts some popular food myths around gluten free diets, weight loss and coeliac disease.

5 GLUTEN FREE FOOD MYTHS

Myth 1

“EATING GLUTEN FREE MEANS YOU MISS OUT ON ESSENTIAL NUTRIENTS”

The perception that eating gluten free is ‘unhealthy’ or ‘limited in nutrients’ is certainly a myth. While wholegrain breads, pasta and barley are out, there are plenty of gluten free carbohydrate choices available such as quinoa and brown rice. If grain foods are totally eliminated, then some micronutrients found in whole grains such as fibre, magnesium zinc and some B vitamins are at risk. Including plenty of fruits, vegetables, seeds, nuts and legumes can ensure you’re getting enough of these nutrients in your diet. As long as there are a great variety of whole foods, lean meats, good fats, and limited refined foods including high sugar foods, the gluten free diet can be

just as healthy as any other well-balanced eating plan.

Myth 2

“OATS ARE GLUTEN FREE”In Australia, foods can be tested to detect gluten as low as 3 parts per million. The current tests for gluten can only measure gliadin, hordein, and secalin but not avenin (the type of gluten in oats) due to the difference in amino acid composition. As there is no way of testing the gluten content, all oats, pure oats and oat containing products are not permitted to be labelled as gluten free in Australia and New Zealand. It is also said that 1 in 5 people diagnosed with coeliac disease will react to uncontaminated oats (oats not grown in close proximity to other gluten containing grains),

so it’s best to avoid these whilst on a gluten free diet.

Myth 4

“WHEAT FREE IS THE SAME AS GLUTEN FREE”This is not necessarily the case. There are a few differences between gluten free and wheat free. One of the most notable is that it is possible for someone on a wheat-free diet to also eat other gluten containing grains such as rye, oats and barley. However it is quite the opposite for someone on a gluten free diet or who has coeliac disease - they cannot consume wheat, as all wheat contains gluten. A wheat-free diet is usually associated with an allergic reaction to wheat itself and is not specifically related to the gut. Some symptoms can include: skin rashes, hives or gut related problems. Wheat allergy can be diagnosed by a skin prick or blood test for the presence of

immunoglobulin E antibodies to wheat protein.

Myth 5

“GOING GLUTEN FREE IS NOT NECESSARY UNLESS YOU HAVE COELIAC DISEASE”

Although there is no test to diagnose gluten sensitivity, there are people whose coeliac-like symptoms diminish after starting a gluten free diet. Emerging evidence suggests there are more factors at play than gluten, and FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) are being studied as an alternative to gluten sensitivity. While these people may be criticised for following a fad, removing gluten from their diet is necessary as it helps manage fatigue, brain fog, headaches and constipation/diarrhoea and bloating. Once eliminated,

re-introducing causes a recurrence of symptoms in people with gluten sensitivity.

Myth 3

“EATING A GLUTEN FREE DIET WILL HELP ME LOSE WEIGHT”

Gluten as a food component does not cause weight gain, and so removing it from your diet will not help you to lose weight. Adopting a gluten free lifestyle however can cause some positive changes that do help cut out excess and empty calories. A lot of takeaway and processed foods have gluten, and as result people find making food from scratch and eating at home is easier. People who are avoiding gluten can sometimes cut out carbohydrates altogether, so the reduced kilojoules intake helps shed weight. Replacing gluten containing foods with high fat foods or eating high calorie

gluten free foods can have the opposite effect, causing people to gain weight.

7 TIPS FOR A GLUTEN FREE PANTRY

From a separate chopping board to becoming a label sleuth, here are a handful of top tips for a safe, gluten free pantry

1. Stock up on naturally gluten free foods: fresh fruit, vegetables, eggs, plain meat, fish and chicken, legumes and lentils, nuts and seeds, most dairy foods, oils and margarines.

2. Know your gluten containing ingredients. Coeliac Australia produces a helpful ingredient list booklet and iPhone app to help you navigate the ingredient list.

3. Be a label detective. Read every food label and don’t be afraid to phone the manufacturer if you need some clarification.

4. Products labelled as ‘gluten free’ are safe - they have been tested to contain no detectable gluten.

5. If people you live with consume gluten then make sure you use a separate cutting board and utensils. It’s also safest to have your own butter/margarine (so it doesn’t get contaminated by gluten containing crumbs).

6. Keep a range of gluten free flours in your pantry - try using maize corn flour, tapioca flour, soy flour and fine rice flour in different combinations for cakes and muffins vs scones or pancakes. The shortcut is to stock up on gluten free plain flour- you can find it in the baking aisle next time you’re out shopping. Add some gluten free baking powder to make it self raising. Corn flour or Arrowroot flour can be used as thickeners too

7. Can’t find a gluten free seasoning? Create your own by mixing individual dried herbs and spices with some sea salt in a mortar and pestle.

Without the humble sanga taking pride of place, packing a gluten free lunch box gets a little more interesting, colourful and fun!

Top tips for a delicious gluten free lunchbox

Variety is key 

Try not to pack the same thing every day. No one feels like eating the same lunch over and over - mix it up to keep it fresh, tasty and interesting. 

Cover all bases

Unless you find a gluten free sandwich bread that appeals to little ones (tricky to come by) make sure you’re covering all food groups by dividing your lunch box into main meal, fruit, snacks, dairy and treats.

Pack extra

Food swapping is rife in the playground, and while those with coeliac disease or gluten intolerances will have learnt to avoid eating other children’s food, they may still want to share theirs - so pack extra!

Main meal inspiration

• Lettuce wraps with gluten free ham or chicken, cucumber and hummus

• Zucchini frittata square with bacon and sweet corn• Home-made sushi hand rolls with cooked tuna

and avocado• Chicken breast, cheese, tomato, olives and cucumber

on paddle pop spears• Boiled egg, avocado and gluten free ham roll ups.• Vietnamese gluten free rice paper rolls with

prawn or chicken

Snacks, fruit and treats

• Peanut butter-filled celery topped with raisins• Cherry tomatoes and carrot sticks with hummus• Steamed edamame, sprinkled with salt• Yoghurt - plain or with fresh grated apple and berries

stirred through• Gluten free rice crackers and tasty cheese• Home-made popcorn• Sliced capsicum and cucumber dippers with avocado• Chopped fruit salad• Gluten free muffin or cookie

GLUTEN FREE SCHOOL LUNCHES

We’re throwing down the gluten free gauntlet for you to get creative in the kitchen. Share your tastiest lunches using #GenBetter

SERVES 4

The gluten free, vegan spiced tofu in this dish by Suzy Spoon is packed with intense flavours – perfect for sandwiches, wraps or served as a side.

Ingredients:

• 750 ml (3 cups) olive oil• 1 teaspoon black mustard seeds• 1 teaspoon chilli flakes• 2 teaspoons fennel seeds• 1 teaspoon ground coriander• 1 teaspoon ground cumin• 3 large beetroots, trimmed• 1 teaspoon ground turmeric• 500 g firm tofu, cut into 1 cm cubes• 100 g (2 cups firmly packed) baby spinach leaves• 11⁄2 tablespoons caramelised balsamic vinegar

* Always double-check that your spices are gluten free.

Method:

1. Heat the oil and mustard seeds in a heavy-based frying pan over a medium–low heat. Add the chilli flakes and fennel seeds. Sauté for 2–3 minutes, or until the mustard seeds start to pop and you smell a lovely aroma. Add the coriander and cumin and mix through. Remove from the heat and set aside to cool.

2. Meanwhile, heat 2 litres of water in a saucepan over a medium heat and cook the beetroots for 30 minutes, or until soft. Allow to cool. Remove the beetroot skin by rubbing it with your hands (use rubber gloves if you don’t want pink-stained fingers) – the skin will slide off easily.

3. Add the turmeric and tofu cubes to 4 tablespoons of the spiced oil and mix until the tofu is well coated. Pour the remaining spiced oil into a jar with an airtight lid and refrigerate, for later use.

4. Cut each cooked, cooled beetroot into 8 wedges. In a large mixing bowl combine the beetroot, tofu and spiced oil. Add the spinach and drizzle with balsamic vinegar. Toss gently and serve.

Recipe from Suzy Spoon’s Vegetarian Kitchen, available now from Pan Macmillan.

SPICED TOFU AND BEETROOT SALAD RECIPE

Nothing says comfort like a creamy risotto - and this one by Natascha Elisa is as light as it is tasty.

Ingredients:

• 1 cup of arborio rice • 1 quarter pumpkin (I used a kent pumpkin,

including skin)• 1 large shallot, finely chopped• 1 small packet frozen peas• ½ bottle of white wine• 1 tablespoon olive oil• 1 litre of gluten free vegetable stock (or herbal salt,

dissolved into 1 litre of warm water)• fresh seasonal herbs (dill or parsley)• sea salt and cracked pepper

Method:

1. Chop pumpkin into squares and boil in a pot of water under tender.

2. In a large pot heat olive oil on medium temperature, add chopped shallots/onions and sauté until clear.

3. Add rice and stir through. Immediately add stock until rice is covered.

4. Control heat accordingly; the rice should cook but not boil. Continue to stir. Every time the liquid absorbs, add some more – never let it dry, or it will stick to the bottom of the pan!

5. Once all the stock has been absorbed start adding white wine, a cup at a time until absorbed. Make sure you watch your pumpkin! When it’s done, you can drain the cooking water into your risotto for extra nutrients. Keep the cooked pumpkin aside.

6. Keep stirring and adding water until the rice is al dente. At this point, add the cooked pumpkin and stir through.

7. Add salt and pepper to taste.

8. Just before dishing up, stir through frozen peas – the heat of the risotto will defrost them and they will be fresh and crunchy.

9. Dish up and top with fresh herbs.

Find more recipes like these in the be. Eat Clean Recipe Book.

PUMPKIN AND PEA RISOTTO

SERVES 2

Full of the antioxidant goodness of goji berries, the protein of nuts and the natural sweetness of dates, these snack bars by Natascha Elisa are a delicious winner.

Ingredients:

• Goji berries• Sultanas• Dates• Almonds• Hazelnuts

Method:

1. Combine a handful of goji berries, sultanas, dates, almonds and hazelnuts in a blender until smooth.

2. Flatten on a chopping board, pushing in the ends with a butter knife. Slice into bars. Store in fridge in an airtight container – or they can be individually wrapped as a pre-prepared on the go snack!

Find more recipes like these in the be. Eat Clean Recipe Book

GOJI-NUT BARS

#GenBetter

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