I feel the gluten free products are not what them seem.  I believe they should be used sparingly and when absolutely necessary.  The alternatives used have usually been finely ground so the fibre content and some of the vitamins and minerals are lost.  Choose nut flours for higher protein such as almond and coconut, hemp for essential fatty acid content, and try to rotate your flours so you do not stuck in a nutritional rut.

Using the free from flours to make flatbreads, which can be a versatile 'go too' food will help remove gluten free bread from your cupboards.

Flatbreads can be savoury or sweet and replace bread and wraps.  

A simple recipe is provided on this website, click to open:

IBS, also known a Irritable Bowel Syndrome, can take many years to actually pin point, or it can be sudden onset, and the symptoms can be very varied.  Patients can suffer from a wide range of difficulties, some of which are listed below:

Bloating
Gas
​Abdominal discomfort
Protruding Belly
Urgent bowel movements
​Constipation
Varying or watery stools
Headaches
Cravings
Burping
​Acid Reflux
Mood Swings
Depression
​Eczema

​Very often individuals believe they have an intolerance and seek testing, which may then show nothing is wrong.  The intolerance tests will have shown that the immune system is not responding to allergens.  This does not mean there isn't a problem.  In fact the absence of an intolerance makes it easier for practitioners to work with the patient, in recommending foods to remove and foods to introduce, in order to be IBS free, or control the symptoms.

​Therefore, keep an open mind when you have abdominal or gastric symptoms.  Try not to pin your expectations on an intolerance which would appear to be easy to resolve.  You may have IBS as a result of your digestive system or elimination system struggling to handle certain foods, or how you are combining them.

​Also, if your symptoms have lingered for many years, resolution may take time, so be patient and work with the practitioner.  

​It can be easy to label an individual with IBS, where their symptoms are in fact related to something else:
Gallstones
​Kidney Stones
​Ovarian Cysts
Fibroids
​B12 Deficiency
​Carcinoma

​If symptoms persist it is suggested that you seek the advice of your GP.


#intolerance#test#allergy#gas#bloating#excess#Faversham#Chatham#Canterbury#Kent#

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.


#coeliac#christmas#pudding#Faversham#Nutritionist#Dietician#

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

• Very tasty and lovely texture.  Be warned they do have a high sugar content. 
• Absolutely delicious, and not too sickly.
• Tastier than normal ones.  

Pretzels

• Very similar to normal Pretzels, watch the calories though.
• Very mourish, not too salty.
• Very crunchy and not over salted.
• 182 cals a bag, so watch out.

Chocolate Chip Brownies

• Delicious and a lovely treat.  Again, be careful how many you eat as they are high in sugar.
• Very indulgent and have very good texture.  Sweet as you would expect.
• Very sweet, good texture although slightly dry for me.
• Very nice and a great treat.

Morrison’s Free From Jam Tarts

• Very tasty and the pastry was not too crumbly, so they didn’t fall apart when you bite into

                them.  The jam filling had good flavours. 

• Tasty, pastry is light and just the right amount of jam.
• Good flavour and very tasty, but watch the calories, one is plenty.
• Packed in twos, dangerous as you will be tempted to eat them both!

 
Morrison’s Free From Plain Crackers

• No flavour but a good texture.  They didn’t crumble into oblivion when you bite into them. 
• Great to add toppings too.
• Crisp and not claggy while eating.
• Light, crisp and a good taste.

 
Morrison’s Free From Cranberry Bars

• Good to see a bar that is free from and not loaded with oats.  Lovely flavour and not too sweet either.
  
• Very tasty, a little dry.
  

 
Free From Pasta

• Cooked up lovely, and tasted very similar to normal pasta.  Great product.
• Great texture & holds its shape when cooked. 
• You can’t tell the difference.
• Nice texture.

 
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.
 
#Morrisons#FreeFrom#Coeliac#Nutritionist#Faversham

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.

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.
 
Ingredients

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
Salt/pepper

Method

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.

BUCKWHEAT

This humble grain has a deceptive name; it’s related to rhubarb and has no association with wheat at all.  It was originally widely used in China, and found its way through Europe over the centuries.  Now it is valued as a gluten free alternative, and its flavour is similar to wholemeal wheat.

What are its benefits?

⦁    Per dry 60g / equates to approx. 206 calories.
⦁    It is rich in B2, B5, Folate, Niacin, iron, zinc, magnesium, selenium .
⦁    42g of carbohydrate but the high fibre content lowers both insulin response and blood sugars.
⦁    Low in Fat.
⦁    Regular consumption can lower total cholesterol which is great for heart health.
⦁    Diabetic Friendly.
⦁    The flour tastes very similar to wholemeal wheat, so can be used for all sorts of recipes as a simple
      substitute.

How can it be used?

1.    Cook buckwheat grains in the same way as you would rice, and use to add variety to your
       diet.
2.    Use it in soups, casseroles and even curries in the same way you would use lentils.  It adds
       substance’ to
       sauces, so they are not thin and watery.
3.    Buckwheat flour makes excellent crepes, pancakes for breakfast, cakes and breads.
4.    Buckwheat flakes can be added to muesli as a wheat alternative.

Buckwheat & Flaxseed Soda Bread - Gluten and dairy free (Recipe by Lorraine King)
6oz  / 150g  Doves Farm Self Raising Gluten Free Flour
4oz / 100g  Buckwheat Flour (always check it is gluten free as some may contain traces of gluten due to processing
methods)
 6oz  / 150g  Ground Flaxseed
4 eggs
4 tsp baking powder
6 floz Liquid Flora or Vegetable Oil
350ml Soya Milk
1 dsp Liquid Gravy Browning (too add some colour)
A 1lb Loaf Tin Lined with Baking Parchment

⦁    Place all the dry ingredients in a mixing bowl, stir until all the ingredients are thoroughly
      combined.
⦁    Make a ‘well’ in the middle of the dry ingredients.
⦁    Crack the eggs individually into a large bowl.
⦁    Pour the liquid flora in with the eggs and half of the soya milk then whisk all the wet ingredients together.
⦁    Pour the soya, egg and oil mixture into the dry ingredients until it forms a batter, gradually adding the rest
      of the soya milk.
⦁    Pour the mixture into the prepared loaf tin and bake in a moderate oven at 150 degrees C for
      approximately 50 mins until firm and risen.
⦁    Serve warm or cool, can be sliced and frozen.

We had a very interesting presentation from Neelam Chand, from Mirror Holistic Life Coaching, regarding being positive about situations in life, and in doing so being more attractive.  Now some of you are thinking, oooooo I could do with some of that ............. being more attractive. 

This principle doesnt just apply too finding the opposite sex either, it applies to all aspects of our lives, in particular our health.

How many of you have compromised a healthy action or decision because you feel negative.  How many of you have eaten something you should not have, because you where feeling low ?

People who are on Free From diets, and this isnt just coeliacs, can feel very down and depressed about their symptoms and the fact their food is now limited.  In fact the list we compiled in todays support groups was very negative:

Rejected  - Cant socialise how I used too.
Frustrated - Cant eat the foods I used too.
Limited - Fed up being limited with choices
Resentful - Angry about poor health.
Exhausted - Knackered actually.
Isolated -  Can't go to parties or events as can't join in with the food.
Deprived -  Forced too not eat the foods I love.

Gosh, losts of negative thoughts there.  Neelam explained that if we do feel even just one of the negatives listed, it can then effect how we project ourselves, and drag us down further, and even ruin a whole day or event (does that sound familar). Our subconscious minds will always try to keep us safe, and the route of least resistance, such as feeling low, takes a lot less energy, whereas making changes and being positive can appear to need more energy, so we avoid it.

It's all about positive thinking and affirmations, so we begin to believe we are ok and moving forward and with that comes a sense of achievement.

By making a decision to be positive about our health and our symptoms is a good place to start.  Be the victim or the master.  Visualise how you want to be for example, what you want to do again, where you want to be. 

I found it very inspiring and really do think that having a positive outlook and working on not focusing on the negatives really can help get your life and health on track.  It does mean you get more from your appointments with people like me too !

Mirror Holistic Life Coaching gave plenty of ideas and inspiration on how to do this, and we will be asking Neelam to come back and continue her positive techniques.

I am really looking forward too the next gathering, and we are very lucky to have the Shepway Osteoporosis Group coming along too give a talk with regards too bone health.  Exclusion diets can bring with them problems, such as difficulty balancing your nutrition.  This can lead too other health problems, such as osteoporosis and heart disease.  So we thought it was important that we covered the topic of bone health, particularly for dairy free foodies and coeliacs.  I will be on hand to answer any questions and chat to anyone who wants individual advice and of course Lorraine is there to offer her advice as a coeliac herself and also as a chef.

The group is free, and there are plenty of Free From foods to try there.  The picture below is a sample of what chef Lorraine King produces at The Gallery Kitchen, our venue for the meeting, gluten free falafals.

See you there

Victoria