• intouch Magazine

Great Food Gluten-Free!


Having a gluten intolerance, or Coeliac disease (pronounced SEE-lee-ak), is not only debilitating if a sufferer accidentally consumes gluten, it’s also really inconvenient, because the only effective treatment is a strict gluten-free diet.

However, many locals know Bibina’s Warners Bay Foodie Warehouse stocks a huge range of gluten-free foods to help you maintain a more conventional lifestyle.

Gluten comes from various proteins in wheat, barley and rye, and sometimes oats (although most Coeliac sufferers can eat oats).

Sufferers have their small intestine damaged by the proteins in the gluten and it can result in malnutrition and osteoporosis.

Of course ruling out gluten from your diet means a huge range of foods need to be avoided – unless you seek out specific products made to replace the usual fare.

Bibina stocks a huge range of gluten-free pantry staples like pasta, flour, bread, bread crumbs, peanut butter, pastry shells and breakfast cereals.

Often it’s kids who suffer the most from a gluten intolerance, with many diagnosed at a very early age. Of course that means they are going to miss out on many treats and kid’s foods, so Bibina helps replace those items with gluten-free biscuits, snack foods, waffle cones, ice cream, dessert sauces, chicken nuggets and chicken tenders.

Convenience foods are often packed with gluten, but Bibina does carry gluten-free pies, sausage rolls, garlic bread, party pies and apple tarts.

A new line of Chinese Garden meals and starters has recently arrived at Bibina, including spring rolls, Sweet & Sour Pork, Satay Chicken and lots more.

How do you know if you’re gluten intolerant? If you suffer from abdominal pain even occasionally, have trouble gaining weight, feel bloated, commonly get mouth ulcers? All these symptoms are commonly associated with Coeliac disease. If you suffer any of these symptoms, see your doctor.

Cooking for the gluten intolerant can be a challenge, although being able to replace many conventional foods with gluten-free options can open up a sensational range of tastes and flavours.

From meat seasonings, salad dressings, cake, muffin and dessert mixes to heat-and-serve Indian meals, relish, marinades and lots, lots more, it’s now not so hard to be gluten free and still enjoy great meals, snacks, desserts and convenience foods.

Coeliac Symptoms

  • Diarrhoea or constipation

  • Weight loss

  • Nausea

  • Flatulence

  • Stomach pain/cramping

  • Tiredness or lethargy

  • Mouth ulcers

  • Skin rashes

  • Bruising easily

  • Irritability

TOMATO AND BUCKWHEAT TART

SERVES 6-8

FOR THE BUCKWHEAT PASTRY

  • 80g sweet rice flour/glutinous rice flour

  • 80g buckwheat flour

  • 25g cornflour

  • ½ teaspoon xanthan gum

  • ¼ teaspoon sea salt

  • 80g unsalted butter, cut into pieces and chilled

  • 4 tablespoons ice-cold water

FOR THE FILLING

  • 120g shallots, chopped

  • 1 tablespoon butter

  • pinch of granulated or coconut sugar

  • several sprigs of thyme, chopped

  • 120g goat’s cheese, crumbled

  • 4 large beefsteak tomatoes, thinly sliced, horizontally

  • 3 tablespoons extra virgin olive oil

  • 20g basil, leaves picked and chopped

  • 15g tarragon, leaves picked and chopped

  • ½ tablespoon runny honey

As mentioned in the introduction, despite its name, buckwheat is a good friend to the gluten-free cook as it’s made from a fruit, not wheat – confusing, eh? Its earthy, nutty flavour and darker colour makes it the perfect backdrop to the rich tomatoes, tangy goat’s cheese and sweet caramelised shallots. Pretty dreamy.

  1. To make the pastry, combine the dry ingredients in a large bowl. Add the butter and rub in until it resembles breadcrumbs. Add the iced water slowly and mix by hand, until the mixture comes together to form a smooth ball. Roll out the dough to fit a 22cm loose-bottomed tart tin.

  2. Lift the dough using a rolling pin and gently place into the tin. Press firmly into the tin and trim off any excess pastry.

  3. Chill in the fridge for 20 minutes before baking.

  4. Preheat the oven to 200°C/gas mark 6.

  5. To make the filling, caramelise the shallots in a saucepan with the butter and pinch of sugar over a medium–high heat for 8 minutes and set aside to cool slightly.

  6. Remove the tart case from the fridge. Spread the caramelised shallots and thyme on the bottom of the case and sprinkle with some of the goat’s cheese.

  7. Place a layer of tomatoes on top and add a drizzle of extra virgin olive oil, and some basil and tarragon. Repeat the layers to fill the tart, finishing with a layer of goat’s cheese and a drizzle of honey on top.

  8. Bake for 25–30 minutes, until golden and the pastry is cooked and beginning to pull away from the sides of the tin. Cool before serving.

From ‘Gluten Free, Naturally’ by Caroline Byron, available this month at Bibina.

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