Join Free From and Coeliac Chef Lorraine King and Consultant Nutritionist Victoria Shorland to make your own Free From and Coeliac friendly christmas pudding. This will be hands on fun.
I see many patients who perceive this as the ultimate challenge when they discover they are Free From Foodies or Coeliacs. Some people have looked in total horror when they realise that the usual sandwich is now a thing of the past.
It doesn’t have to be the end of enjoying food. It can be a new adventure with tasty and colourful foods.
The danger with packed lunches or BBQs is that we become dependent on sausages, beef burgers, buns and dips, with the token salad.
Packed lunches need to be easy to prepare and box up, and the dishes can be converted into BBQ or summer outing ideas. I've listed below some useful ideas which I hope you will enjoy, which I have sourced from Coeliac UK.
Whether it’s summer holidays, back to school or you fancy a change for work, why not try some new lunch ideas. Add these fillings to your favourite gluten-free bread, top on toasted bread, crispbread, rice cakes or crackers, or fill a gluten-free roll, wrap or pitta bread:
Morrison’s Community Champion Hayley came along to our June group to tell us about Morrison’s products, how they plan to increase their range and what products are already on offer. We were able to sample some of their range, and 9 key products were available. These 9 products can be found in all Morrison’s stores, which means Coeliacs and Free From Foodies can rely on their availability. Also, Hayley mentioned their enormous range of frozen products, and their dedicated Free From aisle.
Here are some members’ comments on the free from foods we sampled:
Mrs Crimbles Macaroons
Morrison’s Free From Jam Tarts
Morrison’s Free From Plain Crackers
Morrison’s Free From Cranberry Bars
Free From Pasta
Hayley explained that they will be providing free from pizza bases from their bakers in the future, which will be handled in a ‘safe’ environment to prevent cross contamination.
We discussed how new products were launched. Members high-lighted that it was rare that free from foodies went to the fresh breads or pizza section as generally they weren’t catered for. So, when the pizza bases are launched it was vital that it was made clear at the other free from areas that new products were available somewhere else in the store! If new ranges were not taken up by the public they would be deemed ‘not viable for that store’, so clear signage was essential. Hayley was happy to pass this comment on to her managers.
As a Nutritionist I feel that the Free From products are a useful introduction to free from eating and cooking. They are handy to keep in the cupboard and do save time for busy households. However, I do also strongly advise patients to cook from fresh, using the free from flours and other ingredients, in order to keep the high fats and sugars down, which are often added to free from ‘ready mades’ to give them flavour.
Our Positively Free From and Coeliac Community met in May to discuss and learn about cross contamination and eating out safely. Lorraine King, a Coeliac herself, and Free From Chef based at the Gallery Kitchen Café, demonstrated flourless Sicilian Orange Cake. It was also an opportunity for attendees to sample the cake.
Lorraine showed the group around her kitchen, and explained how easy it is to make sure your kitchen is a ‘safe’ environment for coeliacs and other free from foodies.
Together the group shared experiences of eating out, both positive and negative, exploring the effects which can be felt physically and emotionally especially when eating out goes wrong. In fact, it can become so distressing for some that they are driven to starting their own businesses the fear of eating out can be so powerful.
Coeliac Chef Lorraine found that cooking professionally in an environment containing gluten was detrimental to her health, and it became impossible for her to carry on working in a traditional kitchen.
Another example of this is two sisters that both have coeliac disease. Guilia and Natalia Harte explain below:
‘We were diagnosed three years ago after 2 years of trying to find out what was causing our symptoms. Giulia suffers from fatigue and feeling sick as well as her throat swelling and struggling to breathe if she eats gluten. Whereas I've got a bit of every symptom you can imagine. I become very sick, dizzy, blurred vision, no coordination, foggy brain, sore joints and bones, fatigue and very emotional. We find it very difficult to eat out anywhere and feel safe, as our side effects are quite severe this. This led us to set up our little business. People with Coeliac disease now have somewhere they can trust and a place that's quick and convenient to eat.
The business has been here at Canterbury for about a year, selling to local businesses and taking private orders. We have only just recently started in Canterbury with our mobile food trailer.
We are in Canterbury every Tuesday, Thursday, Saturday and Sunday at the moment. Any event we have to attend that prevents us being in Canterbury will be listed on our Facebook and Instagram account.’
The coffee morning closed having empowered the group to take control of their own safe eating out, by recognising visually what looks safe & what doesn't & by research of places to eat.
Here is a summary of tips Lorraine gave:
There are lots of signs to look out for. If you are unsure follow your gut instinct as one thing is certain - if it is not safe eating your gut will soon let you know.
Always remember on the positive eating out had never been so good compared to even 16 years ago when Coeliac chef Lorraine was diagnosed so do not be put off, let's all go out and enjoy ourselves as eating out is a great experience.
Gluten Free Pastry, Blind Baking Demonstration at our last Support Group.
In 2014 an American Study suggested that people with Coeliac disease may double the risk of Coronary Heart Disease. Already it is known that there is a higher risk of developing arrhythmias (irregular heartbeats) and or heart failure.
The risk of stroke was also found to be slightly higher than non-coeliacs. Reduced bone density is also a risk with Free From eaters. The exclusion of certain food groups can lead to deficiency and or malabsorption of calcium, magnesium and vitamin D, to name a few.
Today we are focusing on heart health for free from eaters. Our heart is a muscle, and like other muscles need exercise and a healthy diet to keep it working at an optimum level.
What can we do to improve and maintain our heart health ?
Keep away from faddy diet regimens. A balanced, varied, moderate eating plan is all you need.
⦁ Brown Rice, Pasta (free from), polenta, quinoa
⦁ Dairy alternatives such as almond milk, oat milk, rice milk, lactose free
⦁ Meat, oily fish, white fish, eggs, quark
Remember frozen, dried and tinned fruit in juice and vegetables can be eaten as part of your five a day.
A portion is about a handful (80g or 3oz), for example:
⦁ 4 broccoli florets
⦁ 1 pear
⦁ 3 heaped tablespoons of carrots
⦁ 7-8 strawberries
Too much saturated fat can increase the amount of cholesterol in the blood, which can increase the risk of developing coronary heart disease.
Unsaturated fats, which can be monounsaturated fats (for example olive oil, rapeseed oil, almonds, unsalted cashews and avocado) or polyunsaturated fats (including sunflower oil and vegetable oil, walnuts, sunflower seeds and oily fish) are a healthier choice.
Sip, Sip, Sip – Our bodies are constantly losing moisture through it’s activities eg. Urination, sweating, eating, tear ducts so it’s vital we keep replacing what we lose and use.
#coeliac #freefrom #Heart #Health #Faversham #Kent
‘Weight Loss’ proved to be a very interesting topic at our January support group.
We chatted about the heart and mind aspect of this huge subject, and it did seem that by sorting this area of our lives, the food side of things would fall into place. By changing and learning to manage our behaviours we could have better hope, commitment and achievement.
I’ve often seen weight loss patients who leave their first appointment armed with food lists, do’s and don’t’s, and positivity to succeed.
However, as the weeks pass their demons creep in, and as this occurs their commitment to themselves and their eating habits fade;
‘I had a difficult week at work’
‘I always fail at diets’
‘I hate going without’
‘I can’t live without chocolate’
‘I have difficulty exercising’
During the group I asked everyone to say one word which they associated with weight loss, and this is what they said ……….
Fed Up Upset
It appeared that weight loss was associated with a great deal of negative beliefs, rather than optimism and hope. So why do we keep renewing our weight loss memberships, buying the books and putting ourselves through it?
I have to admit I struggle to answer that question. I do feel that if this sounds familiar, some answers can be found through Hypnotism or Counselling, to help change behaviours as we adjust our diets.
The Therapy Clinic Rooms in Faversham have two wonderful Practitioners who can help and support you, click on the website page to read more about their Counselling and Hynotherapy Services here at Faversham.
Lorraine has created some wonderful sugar free goodies available at The Gallery Kitchen Cafe, so you eat out and not feel guilty.
Lorraine King. Chef, http://alsacebaking.co.uk
Anna Honeysett, Counselling, http://www.eattolive.org.uk/counselling---anna-honeysett.html
Helen France, Hypnotherapy,http://www.eattolive.org.uk/hypnotherapy-with-helen-france.html
#Hypnotherapy #Counselling #hypnosis #Counsellor #Faversham # Kent #Gluten Free, Kent
For Coeliacs and Free From Foodies it's never too early to plan for Christmas in my opinion. Why is this I hear you ask.
'To save the likelihood of a flare up of symptoms and having your festivities spoiled, plans cancelled, potential event tickets wasted or friends and family let down, planning is key.'
I often hear patients say they feel embarrassed asking for different foods, checking if a kitchen is contamination aware, or the staff are gluten free savvy. But it is essential that you check, so you can relax and enjoy yourself.
Remember that you are paying for a service, and if a restaurant or cafe advertise gluten free it doesnt necessarily mean it is a safe kitchen where food is prepared. Toasters, knives, chopping boards, tongs are all danger zones which establishments miss where food preparation is concerned. So, asking about cross contamination is reasonable given the consequences.
Imagine if you were diabetic, had heart disease, gall bladder problems, would you be as worried ?
Planning at home is just as important, get in your stock of free from fail-safes, so guests eat the same as you. They probably won't even notice that they are eating coeliac friendly, free from foods.
The recipes on this website are Free From and suitable for Coeliacs and Free From Foodies. Lorraine King who has designed the recipes has strived to make them less labour intensive and quick too cook, so give them a go.
Some Handy Tips:
Supermarket websites have huge lists of their coeliac / free from products so you can sit at home and do some research before you venture out to the shops. Or, better still, order online and have it delivered.
Local Markets will provide fabulous fresh ingredients which saves searching packets for bad ingredients.
Free From Recipes could be tried out now, so you leave nothing too chance nearer the time. You can iron out any difficulties with recipes and then make sure you have the right ingredients in your cupboards.
Cook one meal, rather than cater for everyone, try to cater for the free from foodies, break tradition and think outside the box ! Last Christmas I did a free from Thai Curry for Christmas, everyone loved it, and really enjoyed the change from the norm.
Coeliac UK are a great resource for places too eat, shops and ideas.
We have recipes for Sugar Free, Gluten Free Cookies, Chocolate and Avocado Mousse and many more which are Free From / Coeliac friendly. Keep checking our website as we add recipes monthly. Lorraine King from Alsace Baking has designed the recipes, and as a coeliac herself is very experienced in the difficulties and joys this can bring.
We had another positive Support Group gathering on September 29th, where I talked about joints and how food can help alleviate various symptoms. As Coeliacs and Free From Foodies often have to exclude food groups, there is a danger of mal-nourishment and deficiencies creeping in. This can lead to poor joint and skeletal health. It's important to understand how to replace excluded foods with alternatives, so problems don't crop up.
Watch out that you dont have a diet heavy with Omega 6 oils, as this can effect how Omega 3 works. Plenty of oily fish, nuts, seeds, avocado and wholegrains will help.
Plenty of green vegetables, use ginger and turmeric when cooking, berries, pumpkin, squash, papaya, collard, apricots and elderberry; are all known to help joints.
Remember though, that even if a food is good for you, dont gorge on it, eat it in moderation, along with other foods, mono eating can be just as unhealthy as excluding altogether.
At the August Positively Free From and Coeliac Support Group, Kent Young Cooks Helena and Milly demonstrated how it is to make traditional potato pasta "Gnocchi piemontaise".
August was all about Italy - Here is a summary of the event:
We are very fortunate to have Milly Jessop and Helena Martin, who are part of our Young Free From community, who will be demonstrating a traditional Italian recipe ‘Gnocchi Piemontaise’. There will be lots of audience participation to help you become familiar and confident with Gnocchi.
As a chef Lorraine didn't want the girls to just demonstrate a "wheat style pasta". These neglected little potato dumplings are very versatile and should not just be considered a treat but an everyday alternative to pasta or potatoes.
Lorraine will be alongside Milly & Helena guiding us through the ingredients, recipe & cooking method. There will be the Free From Culinary Surgery after the demonstration where Lorraine can help with any of your culinary quandaries.
Award winning Victoria Shorland Consultant Nutritionist will be joining the community as normal to help with any nutritional concerns and give us the nutritional low down of Gnocchi Piemontaise.
We are really forward to seeing you there.
300 g 12 oz mashed potato
50 g 2 oz potato flour
50 g 2 oz gluten free plain flour
1 whole egg
1 egg yolk
25 g 1 oz butter or margarine
1 - Bake the potatoes in their jackets.
2 - Remove from their skins and mash until smooth.
3 - Mix in the butter, flour and egg whilst hot. (Milk/butter alternative can be used)
4 - Season with salt and pepper
5 - Mould into balls the size of a walnut.
6 - Dust well with flour and flatten slightly with a fork.
7 - Poach gently in boiling salted water for approximately 5 minutes or until they float
8 - Drain carefully.
9 - Dress in a buttered dish, cover with tomato or any other pasta sauce of your choice
10 - Sprinkle with grated cheese and brown slightly under the grill and serve.