5 Tips for good gluten free menu’s

Breakfast at The Conservation Hut

 Australia Day we added a couple of days leave creating a long weekend and headed up to the Blue Mountains. Being strictly gluten free I did some research before I left and came up with an impressive list of options. Unfortunately the definition of gluten free varied widely. So here are some tips for aspiring cafes and restaurants.
1. Having gluten free bread available is nice but it doesn’t make for gluten free options . We particularly enjoyed the gluten free high tea at the Hydro Majestic because we got to enjoy lots of delicious options which were all gluten free. They even toasted the bread which is essential when you are dealing with gluten free bread. A particular highlight was a raspberry macaroon served with fresh raspberries. Just wish they could sort out the gluten free scones – there are some great options around and they are an essential part of a high tea. Also just remember if you do provide gluten free bread then be careful about cross contamination with food handling.

2. Provide real gluten free options. At Anonymous Cafe at Blackheath the gluten free breakfast options included gluten free toast, spiced pumpkin loaf and a gluten free muesli. The spiced pumpkin loaf was served with marscopone and jam and was a delicious option.

Gluten free at the Hydro Majestic

3. Remember people who are gluten free often have multiple intolerances including dairy and egg so ideally include options which don’t double down on the intolerances. Great breakfast options could include adding a vegetable hash with optional inclusions such as salmon, egg or bacon. The Conservation Hut at Wentworth Falls offered a smoked trout hash with a poached egg and was happy to leave it off when requested.

4. Educate your staff about your menu’s. At one restaurant which will not be named I was asked by one waitress whether potatoes were gluten free? She then advised that only two of the main courses were options but subsequently a different staff member then told me that everything could be made gluten free. This was a bit misleading as it turned out they removed the portion of the meal that required gluten. For dessert it was actually the crumble part of the peach and apple crumble and it would have been nice to know that half the dessert would not be included. Its so easy to make gluten free crumble mix – any mix of almond meal, brown sugar, quinoa or rice flakes would work well.

By contrast we also enjoyed dinner at Vesta‘s in Blackhealth where the waitress not only could tell you what was possible in terms of gluten free but provided options such as flaxseed crisp to enjoy with the pate on the charcuterie board. The small board made a good sized entree between two people and included a pate and a terrine as well as some meats and excellent pickled vegetables.

5. Mark the menu with the gluten free and other options, such as vegetarian. This means when you search menu’s its easy to see if there are real gluten free options and quickly identify what they are. The Ori Cafe¬†at Springwood and Papadino’s¬†at Katoomba both have well marked menu’s with a good range of options. The night we ate at Papadino’s the specials board even included a gluten free gnocchi. It was served with a Napolitana sauce which was quite garlicky but also delicious.

Christine Pope is a Nutritionist and Homeopath who practices at Elemental Health at St Ives. If you need help managing food intolerances or just some good restaurant recommendations you can make an appointment on 8084 0081 or book online .

 

 

 

 

 

Seven gluten free and dairy free breakfasts

Many of us stick to the same boring breakfast every day however when you suddenly find out that you can’t have wheat anymore the usual toast or cereal just doesn’t cut it any longer. So what do you do?

Here is a range of suggestions that I find work well in practice. I have included recipes or links to the recipes. Its easy to substitute particularly with gluten free grains or different types of milk (coconut, almond, rice or soy).

  1. Easy peach crumble (or pear or berry or apple or any combinations you like).
  2. Banana and choc chip muffins
  3. Roast vegetable hash
  4. Mango chia pudding
  5. Gluten free muesli with fruit puree
  6. Buckwheat pancakes (Orgran packet mix has all the instructions) but works well with bacon and maple syrup or grilled banana or fruit.
  7. BLT on gluten free bread with smashed avocado

Just click on the links for the easy mango pudding recipe from the Healthy Chef which only has four ingredients but really comes down to fruit, chia seeds, water and coconut milk plus the other link is to my gluten free muesli recipe which really can be tailored to personal preference. An even easier version can be buying a gluten free muesli and adding a few of your favourite ingredients, such as nuts and seeds or LSA mix.

Peach crumble

Easy peach crumble

4-6 peaches sliced

1/2 cup almond meal

1/2 cup quinoa flakes

50 g melted butter

1 tablespoon brown sugar (coconut sugar, maple syrup work well too)

Place sliced fruit in a casserole dish. Combine melted butter with almond meal, quinoa flakes and sugar . It will be a little lumpy. Sprinkle over sliced fruit and cook at 180c for 20-25 minutes until topping is crispy and golden. Serve with coconut yoghurt for a little extra protein but its delicious by itself and the quinoa and almond provide good protein and fats.

Banana and choc chip muffins

1/2 cup sugar

1 tsp vanilla essence (add to sugar)

50 g butter

3 mashed bananas

1 1/2 cups gluten free self raising flour or 1 cup gluten free plus 1/2 cup of almond meal or coconut flour

1 egg

1/4 cup choc chips preferably dairy free

Melt butter, mix in sugar and then egg. Add in alternately flour and bananas and stir well. Then add in the choc chips. Spoon mixture into 12 muffin cases or greased muffin tray. Cook 15-20 minutes at 180 Celsius. Muffins should be lightly browned when cooked.

Roast Vegetable Hash

This is really just a good way to use up leftover roast vegetables and many combinations work well.

Ideally you need half a cup of roast vegetables (potatoes, pumpkin, parsnip, carrots, etc) per serve

2 slices of bacon per person

1/2 small brown onion

1/2 cup greens either bok choy, wombok or cabbage work well

Saute bacon and onions for 2-3 minutes until lightly cooked. Add greens and roasted vegetables and stir for 3-5 minutes until warmed through. Salt lightly and serve.

BLAT (Bacon lettuce avocado and tomato)

Saute two to three slices of bacon and serve on a gluten free bread roll toasted with mashed avocado and sliced tomatoes.

Christine Pope is an experienced natural medicine practitioner who also teaches and is Head of Nutrition at Nature Care College. Food is one of her favourite topics!

Would love feedback on the recipes or any other easy breakfast suggestions which are gluten and dairy free!