Chocolate in its raw state is an amazing mix of nutrients , both minerals and plant compounds such as polyphenols. Come Easter time is it possible to enjoy a little dark chocolate and support your health as well ?
1. Nutritional Content 100mg of good quality dark chocolate has 230mg of magnesium, which is 58% of the recommended daily intake (RDI) . It also has 12mg of iron (67%) 1.8mg of copper , 722mg of Potassium and 3.3 mg of zinc. That’s a nutrient dense package however it will account for 30% of your daily kilojoules intake as well.
2. Fibre content is actually reasonable as like many plants there is a good amount of fibre , around 8g in a 100g block. Usually 25-40g in a day is considered a good quantity of fibre so dark chocolate can contribute to that intake. Fibre is essential for the effective functioning of the bowel and it also provides a food source for beneficial gut bacteria.
3. Caffeine – well at around 80mg per block it’s equal to one cup of coffee so it’s good for an energy burst for at least an hour afterwards. Possibly best to avoid later in the evening if you have trouble sleeping.
4. Theobromine – one of the valuable anti-oxidants in chocolate is theobromine. It is a vasodilator which helps move improve blood flow to the brain and increase oxygen. Its the mental boost without having to suffer the effects of excessive amounts of caffeine.
Better energy and a nice shot of your daily minerals! Just keep intake moderate and enjoy a small amount daily!
Christine Pope is a naturopath and nutritionist based at Elemental Health St Ives. You can make appointments on 8084 0081 or online at www.elementalhealth.net.au .
Fasting is a time honoured Naturopathic tradition although its not really taught as part of main stream courses anymore. It is still a really useful protocol for some people. There are now a wide range of options with fasting, Juice Fasting, Five Two, Elemental Fasting, Six One and Intermittent Fasting, just to name a few . So what are the current options?
Juice Fasting – this is usually a shorter fast such as a weekend or a few days and limits your intake to mainly vegetable juices, with a small amount of fruit. It floods your body with nutrition and hydration but can sometimes provoke extreme hunger on day 2. This is often used as a cleanse or weight loss starter and the usual feedback is about half the weight lost is water you do become more concious of what you eat after a juice fast.
Five Two – a popular adaptation this allows you to eat on an unrestricted based 5 days a week whilst restricting calories to 25% of your normal intake on two of those days. This diet was popularised by Micheal Mosley a few years ago. Ideally to really minimise side effects and benefit from this approach you need to eat nutrient dense foods the other days and ensure that you are getting enough protein and micro-nutrients, such as vitamins and minerals on your non fasting days. Proponents of this approach suggest starting with a 12 hour fast overnight for a few weeks to make it easier.
Elemental Fasting – this is used therapeutically for a digestive reset for those with serious infections such as parasites or severe SIBO (small intestinal bacterial overgrowth). This fast needs to be run under supervision and comprises shakes which contain adequate amounts of proteins, fats and carbohydrates. The approach is to starve out the problematic bugs.
Six One – A slight variation to the Five Two it involves completely fasting on one day a week whilst eating normally on the other days.
Intermittent Fasting – Routinely fasting for twelve hours overnight – basically eating dinner by 7.30 and then breakfasting at 7.30 – can be an effective way to improve your response to glucose and insulin. As part of the Bredesen protocol I studied in 2016 it is recommended as part of a strategy to improve blood sugar as well as specific sensitising nutrients if levels are elevated. In addition its recommended that people with the specific gene for Alzheimer’s known as APO4E fast for up to 16 hours a day. For more information on this protocol see my blog Delaying Alzheimer’s
So what are the benefits reported from fasting ? Micheal Mosley in his 5:2 diet cites three major areas which include weight loss, improved metabolic markers and reduced inflammatory markers such as C Reactive Protein. Research published recently on pubmed is also showing that intermittent fasting or time restricted feeding is proving beneficial for weight loss and metabolic health. (1)
Intermittent Fasting can be a good way to stabilise blood sugars at the early stages of insulin resistance. The 5:2 protocol can be helpful for people who want to lose weight but have trouble sticking to a restrictive diet. Ideally your fast days are separated and you include a small amount of protein in the meals to help stabilise blood sugar.
Christine Pope is an experienced Naturopath and Nutritionist based at Elemental Health, St Ives. You can make an appointment on 8084 0081 or book online at the website .
As a working parent with two children I know how stressful the juggle can be with work, finances, activities and parenting not to mention finding time with your partner. How do you make it a bit easier on yourself ? Steve Biddulph recommends making a 5% change so I have made a few suggestions on some good starting points.
Childcare is a cost of working – get the best you can afford
For many parents the cost of childcare for a young child makes them wonder why they are returning to work (Its for your sanity/mortgage payments/contact with other adults). Whilst the ideal may be a full time nanny its just not affordable for everyone, so think about what it may look like. Maybe a combination of long day care, a regular sitter for after work functions or other commitments and hopefully some helpful grandparents. Just remember planning is critical so you aren’t in a constant panic. Finding a regular sitter or two, who is available on short notice, can be a real god send.
Just remember they will only be in long day care for a few years, then you have the joy of navigating lengthy school holidays and after school care. You still need to think about a budget for childcare even when they are at school its just going to be lumpier. School holiday camps such as YMCA and Crusader Camps can be a good way to occupy a week but the costs will add up.
Trade off $$$ for annual leave
The other option can be to trade for additional leave to cover some of the school holidays, many employers are now offering this option or you may be able to negotiate an extra week or two in lieu of a pay rise. Given the ratio of 12 weeks school holidays to four weeks paid leave this can be really helpful.
Outsource as much as possible
Cooking , cleaning , shopping, washing and ironing – what ever you don’t enjoy doing think about outsourcing. Personally I think a cleaner is essential for any working parent. After a full day at work coming home and starting to clean is just exhausting. It also reduces the volume of arguments about cleaning on the home front which is another plus.
Reduce scheduled activities
So many parents are shuttling kids from activity to activity after school with no downtime. Why? Do they really need to speak Mandarin, be coached in maths, play two sports and the piano? Schedule play dates with their friends and help them build social skills. Or just limit to a couple of things they really want to do – whether its football and drama or dance and tennis. Better still many schools offer activities as part of the after school program so make it easier by having them at the same venue and fill any gaps with after school care.
Involve kids in food preparation
The best time to have a chat with your kids about what’s happening is when they are a little distracted. Getting kids to peel carrots or chop up a few vegetables can be a good time for them to tell you about their day or chat when something is worrying them. Often they will also try new foods when they have been involved in the preparation. My kids went to a Montessori kindergarden and used knives from Age 3. Frankly I found it terrifying initially but they did develop skills quite quickly.
Tear up those parenting books (and blogs)
The first year I was home with young children, another colleague and I agreed that the parenting books were driving us insane and making us feel inadequate. So we agreed to just rip out the chapters that irritated us. There wasn’t much left. Its a bit like that with social media now, the pressure to rear these perfect children who always behave in public and have perfect grades.
Ban Homework in Primary School
This one might be a bit controversial but really there isn’t any good evidence to suggest that regular homework at this primary school makes any difference. They have already spent 6-8 hours at school that day so why send parents more work to do that night?
I still have nightmares about my daughter’s worst ever parent teacher interview where I was told by her Grade 4 teacher that she had the most appalling attitude to homework. Now the teacher was asking my daughter to write spelling words up on the board that she already knew and then wanted her to copy them out three times as well. I calmly suggested I would support homework that was useful, but this clearly wasn’t and that she knew by asking my daughter to write the words on the board that she already knew how to spell them.
You can have it all just not all at the same time!
Having kids is a big job. Very few people would try being CEO of 2 businesses at once. In the first couple of years it’s normal to be shell shocked or sleep deprived. So if work demands a 12 hour day then think seriously about a sideways move for a couple of years until you are ready to handle it. One of the hardest things I ever did was ask my boss for a four day week but it completely saved my sanity. Years later he told me he was soooo relieved as he thought I was going to ask for three days!
Christine Pope is a Naturopath, Homeopath and Nutritionist based at Elemental Health, St Ives. She is available for appointments on 8084 0081 if you need help managing stress!
This year I was reminded by the old movie “White Christmas” to count my blessings instead of sheep. One of my big blessings this year was studying with a great group of final year Naturopathy students who really reminded me of the value of what natural medicine can do for clients. What was I doing back at college after 12 years of practice as a Homeopath and Nutritionist (including three years as Head of Nutrition at the College)? Well I decided to finally finish my full naturopathic qualification which included three years of Herbal Medicine and additional student clinic hours. I successfully completed it in September this year.
First term this year at college I completed two clinics on Friday’s back to back. It was a full on day and often we had no time for breaks. The clinics were surprisingly busy and this was largely due to the fact that the group I was studying with brought in lots of their own clients (friends and family) and this meant we saw a much wider range of clients than I would usually see in my own clinic. The first reminder from my group was that you need to keep marketing all the time and and as a result I kicked up my own efforts in terms of both networking and social media marketing.
The second learning was that simple changes to diet and an individual herbal mix or a few well chosen supplements can often make a big difference. For example changing someone’s diet to gluten free when they are suffering from constipation and are also managing an auto-immune condition such as Hashimoto’s can result in big improvements.
Another area that often surprised me was that the information from a well taken case is as comprehensive as extensive blood testing in determining what is needed (although its nice to have the testing as well). In clinic I use some additional testing in terms of Oligoscan, which provides details on 20 nutrient minerals as well as 10 heavy metals plus Quadscan which provides information on body mass parameters, such as muscle mass, fat mass and hydration. Click on this link for more information on the Oligoscan .
There was also a deeper reminder with my core training as I was often asked to sit in on a case when they thought a homeopathic medicine was needed. What impressed me every time was how skilled these new graduates to be were in taking these cases and how as a group we prescribed some very effective homeopathic medicines. It was a good learning about how the right homeopathic remedy can really shift an emotional state, particularly when people are stuck in grief or anxiety.
Overall I found that finalising Naturopathy added another essential tool to my kit as the value of herbal medicines for organ support is useful in so many cases. Many supplements also contain a mix of herbal medicines and vitamins and minerals so its good to be clear about the value of each component.
Have you done more study recently? What did you get out of it?
Christine Pope is a Naturopath, Homeopath and Nutritionist based at Elemental Health at St Ives. You can make appointments online at Elemental Health or book on 02 8084 0081.
A natural medicine first aid kit is an essential when travelling or on holidays, having key homeopathic medicines means you can deal quickly and easily with a range of minor accidents or illnesses without having to find the local pharmacy.
Common remedies for injuries are Arnica, Hypericum, Rhus tox and Ruta. Often there may be only one or two specific symptoms. It’s a little different to traditional homeopathic prescribing where you often need 4-6 symptoms to accurately prescribe a remedy.
Good additions to a natural medicine first aid kit would also include a Calendula based cream, which is good for treating cut and scrapes and usually helps avoid infections as well as my current favourite, Traumeel gel which has a gentle anti-inflammatory action and absorbs well.
First remedy to consider for falls, sprains or strains, particularly concussion or nosebleeds from an injury. Generally key symptoms are a sore bruised feeling anywhere in the body but with a particular affinity for bruised feeling in the back and sprained ankles. Symptoms are worse for being touched or overexerting themselves and they are better if lying down.
Often the person will want to be left alone and insists that nothing is wrong.
Arnica is a great remedy for soft tissue injuries then Hypericum is its match for injuries to areas rich in nerves. In particular for smashed fingers or toes or a fall on the coccyx. Typically the patient has sharp shooting pains along nerves or radiating upwards from the injury site. Consider for injuries to areas which are rich in nerves such as fingers and toes. Also very useful where a person has had dental work done.
Symptoms are often better for rubbing the affected area and worse for jarring.
First remedy to consider for sprained ankles or joints. Stiff joints which are better after they first start moving around – known as the “rusty gate” . Generally people who need Rhus Tox are restless and needs to move around. They feel worse for getting cold or wet and better for warmth.
Can also be useful for chicken pox or shingles or dry hot itchy rashes and for flu where the major symptom is that they are restless and their joints ache.
Rhus tox is usually for busy active good humoured people.
Usually if Rhus Tox has not helped a sprain or strain you would then consider Ruta. Injuries to tendons, cartilage or the shins, particularly wrists and ankles. Person feels sore and bruised and they are easily fatigued. Pains are better for moving and warmth.
Generally the person who needs ruta is grumpy and inclined to argue.
For many years skin problems were one of the more difficult conditions that I saw in clinic. Whether it was tinea, rashes, acne or excema often treatment can be lengthy and involve significant dietary change. Also I find it can often flare up as you are detoxing and this requires careful management.
Skin is the largest organ of the body and performs an important role in detoxification, so if you are eating badly it will show up on the skin. Even when you improve your eating patterns it may take 4-6 weeks to show changes as it takes time to work through your system, to reduce inflammation and ultimately to heal.
So what you say, I have a really good diet but I still have skin problems ? Well fabulous that you have sorted out diet but ideally this comes down to identifying the underlying triggers for your skin issues. Usually I find it comes down to one of the following ;
“My excema is always bad when I am stressed ” In this case stress hormones are hijacking your system and simply addressing the skin isn’t going to be enough. Often the strategy here is to use lifestyle interventions to manage the stress – yoga, meditation, reframing exercises as well as using appropriate supplements to support the adrenals and manage the skin. People who are stressed are usually more acidic so alkalising nutrients such as lots of vegetables work well or supplements with magnesium and potassium.
My skin it so itchy but I really don’t know why? It doesn’t seem to matter what I eat or what products I use on it! Two big areas here – one in exposure to foods or external triggers which are incompatible with your system. In this case I usually look at the Intolerance testing to identify potential triggers and determine what is causing the reaction for that person.
The skin problems only seem to happen at a certain time of year ??? Yes it could be a particular stressor (like a big family Christmas) but in this case its important to be an environmental detective. Even in dry winters its possible that the house has underlying damp and mould and this can create havoc for people who are sensitive. However it could also be a seasonal intolerance to a particular plant – apparently although wattle gets blamed for a lot of hayfever its not usually the suspect as the particles are too big. Apparently grass and dust are more common allergens. If mould is the underlying issue its important that it be treated appropriately and there are specialists in its detection and removal.
My tinea flares up whenever I drink a lot! This is often related to an underlying candida overgrowth which feeds off sugar – alcohol is literally liquid sugar in many cases. Apart from sticking to spirits with lime and soda and not lemonade or coke (which is not very good naturopathic advice but it does help) its important to treat the underlying fungal picture. Foods which are good sources of anti-fungal compounds include coconut oil and garlic, however I usually find a combination of approriate herbs and essential oils is faster at cleaning up the tinea.
Not only do I have rashes constantly but I am also really anxious or down. This can be related to an excess of copper in relation to zinc which reduces your ability to break down histamine and mount an appropriate immune response. In my first consultation I always include my inhouse minerals analysis tool – Oligoscan – and this can detect these imbalances. The other option is hair tissue minerals analysis which does take a little time.
My baby is completely breast fed and yet he still has excema? Well unfortunately this means Mum is probably consuming something that doesn’t agree with her system and bubs is reacting. It probably started with a colicky whiny baby and has now progressed. If this is the case its essential for Mum to eliminate any foods she reacts to and monitoring the impact this has on bubs. Usually within 2-4 weeks you can expect good resolution if you know what your triggers are. Occassionally it may be the baby care products that could be causing a reaction but its much more common that it’s Mum’s diet. Its always a bit tough since a new breastfeeding mother has a large appetite and probably not a lot of energy for lots of cooking as well as all the other chores she now gets to enjoy, however longer term it makes for a much happier baby and Mum!
The first suggestion I would make is to ideally keep a food diary for a week and track your reactions to what you are eating. Record not only what you are eating and drinking but also whether you feel tired or energised afterwards. Keep note of what is happening with your stomach as well particularly if you have urgency or constipation after a particular meal or are suffering bloating or reflux. Note how your mood is impacted by what is happening as well. Over a week you should start to see patterns emerging that will help you detect which foods are a problem for you.
If that doesn’t shine any clarity on it for you take your food diary to a naturopath or nutritionist and ask them for help. My clinic is at St Ives in Sydney and you can make appointments on 8084 0081.
Sadly this statistic from the census didn’t surprise me. I see a constant stream of women who are stressed from working two full time roles as employee and mum/housekeeper. It isn’t just the housework – the shopping – driving the kids around – making lunches – making dinners – but also the constant burden of thinking about everything that needs to happen that many find exhausting.
Personally it’s taken me a long time to get my household to a fairer balance and so I can’t pretend that I have the answers. But i do think this is an important topic and maybe some of my useful techniques can help yet another exhausted mother/housewife/carer from hitting the wall!
One of my colleagues tells this story about me and whilst I honestly don’t remember this it does sound like me. Many years ago my husband washed all my lingerie with brightly coloured clothes and turned it all pinkish. My response was “don’t worry hon it will cost me about 400 bucks to replace it but you’ll get the hang of it”. 27 years later he still does all the washing and ironing . In fact my son also irons beautifully. They both like ironing whilst watching TV.
Lesson #1: You don’t have to do everything yourself!
It takes 10,000 hours to build competence so don’t expect your partner or kids to do it perfectly in fact let go of the expectation that they will do it your way at all. After all “done” is better than perfect. Also remember that whilst you can do it faster and better than they can now, just think about how much time you are liberating if they cook just dinner one night a week? Over weeks or months how much extra time would you have and this should help you build your resilience to make some changes.
The area that really started getting to me about four years ago was cooking. With a gluten and dairy free household and our preference for organic food most meals are made from scratch and it takes a lot of time. In fact I think I have spent years of my life chopping vegetables. About 4 years ago I taught my husband a few simple dishes such as my Easy Roast Chicken and Turkey mince Lasagne. His rule is that I need to cook it with him twice and then leave him with detailed step by step instructions.
If making a whole meal seems a big stretch then start by suggesting other’s participate in food preparation by asking them to make a salad or at least chop some vegetables and then build up from there. Meal preparation is a lot faster with a few extra sets of hands.
Lesson #2: Baby Steps
One strategy that I really liked was for the whole family to participate in 20 minutes of home beautification each day. It isn’t a huge amount of time but it’s amazing how four people working for 20 minutes can get so much more done. It’s also surprisingly how after a few weeks thing start naturally being returned to their correct location.
Lesson #3: It’s OK to ask for help
Another strategy is outsourcing. For many women this can feel like failure. Personally I think its amazing to come home from work and find the house has been cleaned by someone else. Also you create employment – in Africa, for example, employing help as soon as you can afford it is regarded as an obligation. Often that salary is supporting a whole family. What you pay a cleaner will certainly contribute to the success of a business even though maybe it won’t create a whole wage , so think about the broader community and outsource.
The area that I still haven’t cracked is the teenage attitude of I’ll do it when I get around to it. One weekend I left unwashed dishes on the kitchen bench for 36 hours waiting for that magical moment. Came back home to my husband washing up who said that he knew I would lose it if it wasn’t done (and he was spot on there). Any suggestions for how to manage this one? Please post in the comments section below if you have any hot tips.
Christine Pope is a Naturopath Nutritionist and Homeopath based at Elemental Health St Ives. Appointments can be made on 8084 0081 or book online at http://www.elementalhealth.net.au .
These symptoms can be really frustrating and options are often limited to managing symptoms, but they all have one thing in common.
They can all be caused by food intolerance/sensitivity!
So how can you get to the core of the problem and get REAL RESULTS?
Even if you have a healthy, balanced diet this doesn’t mean you will be symptom free as it may not necessarily be the right diet for you! That is why food compatibility testing can help you get results as it can help to explicitly identify what does and doesn’t work for you.
Over my 12 years in practice I have tried a number of approaches based on my training and subsequent study. Initially I would try and find the perfect homeopathic remedy which really didn’t work as much as I would have liked. Then I tried the Naturopathic detox approach – identify and remove allergens (usually through an IGG test) and then heal and seal the gut. Lots of products and a reasonable success rate but quite expensive from the point of view of the testing and the supplements.
It is also important to remember that particularly with skin cases it can often be external factors as much as the diet that can be triggers. Sometimes you need to be a bit of a detective . I always remember seeing a client who had puffy eyes for 10 days where nothing was helping. On questioning her the new curtains in her room from China had gone up 2 weeks earlier. Knowing that these materials are often packed with chemicals I simply got her to remove them for a few days and it cleared the problem.
In previous blogs I have covered the options available for different forms of testing however currently I am recommending the Bio-compatibility Hair 500 foods and household chemicals for six main reasons;
Its SIMPLE AND EASY – It only requires a hair sample!
It is MOST COMPREHENSIVE – It covers 500 household foods and household chemicals. Including all food groups, bathroom, laundry and kitchen products and even local brands found in supermarkets and health food stores!
It is the BEST VALUE – $259 for 500 foods vs the same or higher cost for only 40-90 foods
It’s NOT INVASIVE – No blood sacrifices required! (Trying to get a blood test from a toddler is not fun!)
It is EASILY UNDERSTANDABLE – The results come like a shopping list so its easy for you to see what works and what doesn’t for your body.
FREE INITIAL CONSULT – I am currently offering a free 15 minute consult to see if Bio compatability hair 500 is right for you!
In the past skin cases were one of my groan cases – I knew it was a long process and most people want quick results and they often didn’t see them fast enough. Sometimes these cases even get worse before they get better. This process has really helped achieve some great results for clients where they have tried other options, particularly with eczema cases but also with some more complicated auto-immune conditions. In most cases clients who are compliant would see some reasonable progress in 4-6 weeks and sometimes earlier.
If you are interested in using it I do offer a FREE 15 minute consultation to see if it is suitable for you. This is not a quick fix but rather a focused process with some dietary changes required based on your individual results. You can call my clinic reception on 8084 0081 to set up a time or email me at email@example.com for more information.
If you are not based in or around St Ives then please email me at Christine@elementalhealth.net.au and I will find a local practitioner for you.
Research shows that on average probiotics last 13 to 17 days in the gastrointestinal tract which means that, whilst it is a good strategy in the short term to crowd out problematic bacteria, the reality is that diet is the best way to improve your gut flora.
So what do you need to do to feed your gut bacteria right?
At least 6 serves of veggies and 2-3 pieces of fruit daily! Why? The resistant starch as well as pectins found in these foods provides a good source of food for gut bacteria so you need to make sure that your diet includes sufficient to feed them well.
Take probioitic strains that you may be low in – many people use a Comprehensive Digestive Stool analysis (CDSA) to see if they are low in specific strains.
Know your yoghurts – Whilst most claim that they contain beneficial strains only Vaalia and Activa have been tested and have verifiable claims. Vaalia yoghurt contains three beneficial strains which seems to generate good results at approximately half a cup a day. Most people who are lactose intolerant can cope with approximately half a cup.
Spirulina, green tea and almonds have been shown to increase the levels of Lactobacilli – green tea also may increase fat burning and almonds are a good source of essential fatty acids.
Bifidobacteria can be assisted by eating raw carrots and brown rice – which also provide a source of good fibre for the gut.
Fermented Foods like sauerkraut, kim-chi and cabbage are another proven method to improve gut health and flora as well as added benefits such as – reducing pesticide residue, helping metabolise hormones and reducing anti-nutrients while increasing the concentration of key nutrients such as niacin by up to 175%!
You might find more useful information in a recent blog on Prebiotics versus probiotics.
Christine Pope is a nutritionist and homeopath based at Elemental Health at St Ives. Her focus in clinical practice is on improving gut health as it is critical to improving overall wellbeing.
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.
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 Cafeat Springwood and Papadino’sat 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 .