Gluten

Let's start with the most basic of questions. What exactly is gluten? 
Gluten is a mix of proteins in wheat and related grains including spelt, barley and rye. Wheat gluten consists of two major componts, gliadin and glutenin. Glutenin is responsible for the elasticity and strength of dough. Essentially, it's a naturally occurring, and normal protein in many of the foods we eat.

Given the fact that it is "all natural" in this first world climate of cleansing and clean eating, it's mind boggling how a naturally occurring plant protein is being avoided to the extend that gluten has been and continues to be. 

Obviously those with CD need to avoid gluten, all gluten, and all the time, because it elicits an immune response in them which destroys their gut lining, leading to other long term complications. But this does not make gluten a bad substance for the majority of the population.

The prevalence of Celiac disease (CD) in the USA was 0.71% according to a 2012 study. (1)


There is some evidence to suggest certain non-celiacs do suffer a type of non-celiac gluten sensitivity. This is an area that needs a lot more study. Non-celiac gluten sensitivity has been reported at 6% of the population.

A 2016 study provided some evidence towards this. Of 140 subjects enrolled in the study, 101 experienced improvement on a GF diet and of those subjects, 14% were found to have a NCGS. Limitations of the trial include the low subject numbers and self-reporting. (2)

Many people who avoid gluten do so without any real professional advice, and in a lot of cases, any real understanding of why they are doing so. It may be that they legitimately do suffer side effects from the food they eat, but health professionals are best at isolating the true cause of the gastrointestinal disturbances.

What could be worth investigating further in many of these NCGS individuals is FODMAPs as a cause of their symptoms and discomfort. This does not rule out wheat as a cause (which would still support the use of a GF diet (for simplicity sake). But it could actually identify other or alternative factors too. 

FODMAPs is the accronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols and I will discuss these as a future topic.

1. Am J Gastroenterol. 2012 Oct;107(10):1538-44; quiz 1537, 1545. doi: 10.1038/ajg.2012.219. Epub 2012 Jul 31.

The prevalence of celiac disease in the United States.

Rubio-Tapia A1, Ludvigsson JF, Brantner TL, Murray JA, Everhart JE.

2. PMID:

 

26867199

 

[PubMed - in process] 

PMCID:

 

PMC4772047

Winter Fruit Kebabs and Minted, Lime Syrup

Make fruit fun by presenting it in a different way. The cut fruit has been covered lightly in a minted lime juice syrup to prevent browning as well as add a delightfully subtle fruit tingle flavour.

Minted, Lime Syrup

1 whole lime

1 tbsp raw sugar

1tbsp finely chopped fresh mint

1. Pop whole lime into the microwave for about 30 seconds on high. This will warm up and burst juice cells making it easy to extract liquid. It also mellows the tartness.
2. Sqeeze as much lime juice out as possible. You may need to cover it with tea towel first if it is very hot.
3. Add sugar, stirring until dissolved.
4. Stir through mint.
5. Use to brush over fruit for kebabs, and then pour remaining over finished kebabs. Or try stirring through a fruit salad for another delicious idea.



Banana rice pudding

Rice pudding is the perfect winter comfort food. It can also be a nutritious snack for children too. This version uses a lower GI rice (which makes cooking quicker too!), is a rich source of calcium and has only a small amount of sugar in it. The sweetness comes from the addition of ripe bananas.

Banana Rice Pudding

1 cup basmati rice

4 cups milk

1/2 tsp nutmeg

1/2 tsp cinnamon

1 tsp vanilla extract

2 ripe bananas, mashed

2 tbsp soft brown sugar

2/3 cup sultanas (optional)

1. Add rice, milk, nutmeg, cinnamon, vanilla, and mashed bananas to a saucepan. Bring to the boil, then reduce heat and simmer gently for about 20-30 minutes or until rice is cooked. Stir frequently. Liquid will have reduced but there will still be a fair bit of liquid in it.
2. Add sugar near the end, stir well to combine and remove from heat.
3. Place lid on saucepan and allow to rest for at least ten minutes before serving or storing away.
4. Pudding will continue to thicken over time, so allow it to be a little more liquidy than you would prefer if you plan to store it away.
5. Freezes well.



Salmon and Pumpkin Frittata

This is an economical way of feeding the family more fish. One fresh salmon fillet goes a long way in a dish like this. And if you don't have fresh salmon, tinned salmon can also be used, making this a delicious and nutritious dinner that can be whipped up with pantry staples.
Suitable for 7-9mths+  (using fresh salmon for its lower salt content)

Salmon and Pumpkin Frittata

1 tbsp olive oil

1 onion, finely diced

1 tbsp finely chopped fresh rosemary

800g Kent pumpkin, peeled, sliced into 1cm thick slices, and roasted

10 eggs, lightly beaten

250g fresh salmon, cut into bite size squares

1 cup grated mozzarella cheese

400g can cannelini beans (optional)

1. Heat oil in large round frying pan. Saute onion, add rosemarym then remove from heat.
2. Layer half the roast pumpkin slices into the pan. Top with half the cannelini beans, all the salmon, and half the mozzarella
3. Pour in some egg mix.
4. Top with remaining pumpkin as a layer. Sprinkle over remaining cannelini beans.
5. Pour in remaining egg mix.
6. Top with remaining mozzarella
7. Place fry pan in oven and bake frittata at 180 degrees for 40-60min or until golden and just set in the middle. 

Hamburger Patties

This is my standard hamburger patty recipe. Suitable for 7-9mths+. Rich in iron and full of apple and carrot, they taste great and are good for your family too.

If feeding an older audience, I still use a similar basic recipe, but might add a little tomato sauce, salt, or other spices to the mix.

Hamburger Patties

600g lean beef mince

1 clove garlic, finely diced or crushed

1 onion, finely diced

1 carrot, finely grated

1 apple, finely grated (I like Royal Gala for the sweetness)

1 egg

2 tbsp iron fortified infant rice cereal

1/2 cup light mozzarella cheese

1 tsp dried Italian herbs

1. 
   
   Combine all ingredients in a large bowl
2. 
   
   Mix well with clean hands
3. 
   
   Form into patties and cook thoroughly
4. 
   
   Serve with a variety of salads, fresh bread rolls, and sliced cheese

Spiced Beef Patties

These spiced hamburger patties are a great way to expand your child's taste preferences. Serve them up with fresh salads and Greek yoghurt and let your family create their own hamburgers or wraps. 

Tasty even without the addition of salt. Suitable for babies 9mths+.

Spiced Beef Patties

800g extra lean beef mince

2 eggs

1 onion

1 garlic clove

1 carrot

1 apple, cored

1 tsp cumin

1 tsp ground coriander

2 tsp paprika

1/4 tsp chilli flakes (optional for older kids/adults)

Cracked pepper and salt to taste (salt optional)

1/2 cup grated cheese

1. In a food processor, blend onion, garlic, carrot, and apple. Add eggs to assist blending.
2. Combine pureed ingredients with meat, spices and cheese in a large bowl.
3. With clean hands, mix well and shape into flat patties.
4. Cook on a hot BBQ and serve immediately.
5. Also suitable for freezing.

Homestyle Baked Beans

Baked beans for dinner? You will never eat the canned variety again after you try this recipe. And it is almost as quick and easy too, but far more nutritious.

Homestyle Baked Beans

1 tbsp olive oil

2 garlic cloves, crushed

1 large red onion, finely diced

250g bacon, fat removed

1/2 cup white wine

2 x 400g cans of butter beans, drained

1 red pepper, finely diced

1 zucchini, finely diced

1 cob corn, kernals only

1 can whole peeled tomatoes

Cracked pepper

1. Heat oil in a pan. Saute onions and garlic. Add bacon and cook till crispy.
2. Add wine. Cook briefly, then add tomatoes, pepper, zucchini and corn kernals.
3. Simmer gently with lid off until vegetables are soft and liquid reduced to a thicker sauce.
4. Season with cracked pepper.
5. Add butter beans and turn off heat. Beans only need to heat through.
6. Serve immediately. Delicious hot or cold. Try using leftovers up in a toastie pie.



Caramelised Onion and Roast Kumara Frittata

This dish contains only four main ingredients, making it a simple and nutritious week night dinner. 

Sweet potatoes are high in fibre and low in GI. Eggs are a great source of protein. I use mozzarella as it is a lower salt cheese and I am cooking for a baby. However, a tastier cheese like cheddar or even gruyere would suit this recipe.

Suitable for 7-9 mths +.

Caramelised Onion and Roast Kumara Frittata

1 tbsp olive oil

2 large onions, thickly sliced

800g sweet potato, cut into cubes and roasted

10 eggs, lightly beaten

1/4 tsp ground nutmeg

1 cup mozzarella cheese

1. Preheat oven to 180 degrees.
2. Heat oil in a large oven-safe frypan. Add onion over high heat and cook until caramalised. Remove from heat.
3. In a bowl, combine beaten eggs, nutmeg, and cheese.
4. Add roasted sweet potato to onion in pan. Spread evenly through.
5. Pour egg mix over sweet potato and onion.
6. Place pan in oven. Cook at 180 degrees for about 40min or until just set in the centre. 





Chickpea and Carrot Salad

Bored with steamed vegetables? Salads are made for summer. This is such a simple salad to make and it is a great example of how you can incorporate more legumes into your diet.

Take leftovers to work for lunch. Turn it into a meal by adding a small can of salmon and a dollop of cottage cheese.

Suitable for 12mths+

Chickpea and Carrot Salad

400g can chickpeas, drained and rinsed

1 onion, finely diced

1 red capsicum, finely diced

1 carrot, coarsely grated

Dressing

1/2 lemon, juice only

2 tbsp French dressing

Ground white pepper to taste

Minted Lamb Patties

Fresh mint and peas add a lift to spring lamb in these hamburger patties. Using herbs is a great way to boost the flavour of meals without adding salt. Suitable for 7-9mth+.

Minted Lamb Patties

500g lean lamb mince

1 garlic clove

1 onion, finely diced

1 cup peas

1 bunch fresh mint leaves (just remove any woody stalks)

1 royal gala apple, cored and roughly sliced

1 egg

1. In a food processor, blend the garlic, mint, apple and egg
2. Once mostly smooth, add the peas to the food processor and pulse once or twice only. You want some of the peas to remain intact.
3. Combine the puree mix with the minced lamb in a large bowl. Mix thoroughly with clean hands and shape into patties.
4. Cook on a hot BBQ, turning once only.



Chicken and Mushroom Risotto

The best type of rice to use in risottos is the short grained arborio variety. However, I generally use basmati for this dish since it is lower in GI and cooks quicker when I am in a rush. Brown rice basmati is also available now which will make this rice dish even more nutritious.

Chicken and Mushroom Risotto

2 tbsp olive oil

2 garlic cloves, crushed

1 onion, finely diced

1 cup rice

1/2 cup white wine

2 cups reduced salt chicken stock

10 mushrooms, sliced (button or oyster)

2 tbs shredded parmesan cheese (approx15g)

120g mixed baby spinach and rocket leaves

Cracked black pepper

1. Heat oil in a deep saucepan and lightly fry onions and garlic.
2. Add chicken to brown and remove once cooked
3. Add rice to saucepan, stirring whilst cooking.
4. Pour in white wine and then stock.
5. Add sliced mushrooms.
6. Season with pepper. You should not need to add any additional salt.
7. Cook gently until almost all liquid is absorbed and rice is almost cooked. Place lid on saucepan and remove from heat to rest for at least 10 minutes.
8. Stir through parmesan and spinach mix
9. Serve hot, topped with a sliver of fresh parmesan



Roast Pumpkin and Cannelini Frittata

This is quite possibly the tastiest frittata I have ever cooked. It contains no added salt and is suitable for babies 9mths+.

Roast Pumpkin and Cannelini Frittata

1 tbsp olive oil

1 onion, finely diced

800g Kent pumpkin, peeled, deseeded and sliced into 1cm thick segments

1 tsp ground cinnamon

400g can of cannelini beans, drained

1 tbsp finely chopped fresh rosemary

10 eggs, lightly beaten

1 cup grated mozzarella cheese

1. Spray a baking tray with oil and line with pumpkin slices. Sprinkle with cinnamon and roast, turning once until cooked and slightly caramelized.
2. Heat olive oil in a large flat fry pan. Cook onions, then turn off heat. Add rosemary and remove from pan.
3. Layer same pan with half the roast pumpkin, cannelini beans, onion, mozzarella and beaten egg. Repeat layers.
4. Bake in hot oven (180 degrees) for 45min - 1hr or until set in the middle.



Clear Asian Soup Base

This is a simple clear soup base that is quick and easy to make and so versatile. Make it as spicy as you like, add noodles, dumplings, mushrooms, vegetables, prawns, or anything else you can think of.

Clear Asian Soup Base

1 tbsp sesame oil

1 chilli, finely sliced

1 tsp crushed or finely grated ginger

Lemongrass stalk, finely sliced

1L salt reduced chicken stock

1 lime, juiced

1 tbsp fish sauce

1 tsp palm sugar or firmly packed brown sugar

Fresh coriander

1. 
   
   In a large pot, gently fry chilli, garlic, and ginger in sesame oil
2. 
   
   Pour in chicken stock and all remaining ingredients, except coriander
3. 
   
   After adding in any extra ingredients (noodles, meats, etc), sprinkle with fresh coriander and serve.

Strawberry Jam

There is nothing quite like the sweet fairy floss smell of jam simmering on the stove top. And the added knowledge that the jam you are making is pure fruit with no added nasties.

This is a slightly lower sugar version than the other recipes I have seen. However, you may wish to add more or less depending on the quality of fruit you use. I have also been known to add a couple of apples to my jam (pureed fresh with skin first and then cooked with the strawberries). This adds extra fibre and texture and is a great way to use up old withered apples.

Strawberry Jam

1kg strawberries

2 cups sugar

Juice of 1 lemon

Chicken and Pumpkin Patties

Fresh rosemary makes these patties tasty even without the addition of any salt. They also contain chia seeds for an omega-3 boost as well as pumpkin for fibre, flavour, and that extra sneaky vegetable serve. 

Suitable for babies 7-9mths+

Chicken and Pumpkin Patties

I garlic clove, crushed

1 onion, finel diced

1 cup steamed mashed pumpkin

1 egg, lightly beaten

500g lean chicken breast mince

3 tbsp white chia seeds

2 tsp finely chopped fresh rosemary

1. 
   
   Combine all ingredients in a large mixing bowl
2. 
   
   Mix well with a wooden spoon
3. 
   
   Use a dessert spoon to drop rounded patties into hot lightly oiled pan. Press down to flatten.
4. 
   
   Cook well, turning once.
5. 
   
   Serve hot with a salad and fresh rolls. Suitable for freezing.

Quick and Easy Vege Fritters

There are some nights when I just know that there is no way I am going to get Coco to eat her dinner. She's too tired, she's not feeling well, or perhaps she's just eaten too much party food.

These fritters are perfect for tired little people after a busy day. They are quick to cook and contain enough vegetables to make for a nutritious and balanced meal. I use reduced fat mozarella because it is a lower salt cheese than most. Suitable for toddlers and babies from 9mths.

Quick and Easy Vege Fritters

1 potato

1 zucchini

1 carrot, peeled

1/2 cup frozen peas

1/2 cup reduced fat mozzarella

4 eggs, lightly beaten

1 tsp fresh rosemary, finely chopped

1. 
   
   Finely grate the potato, zucchini and carrot. Squeeze out the juice and discard. (I keep the juice for use as stock in cooking)
2. 
   
   Combine grated veges and remaining ingredients
3. 
   
   Spoon onto hot, lightly oiled pan and cook on one side until bubbles form. Turn once.
4. 
   
   Make small ones for little hands or big fritters for big tummies.
5. 
   
   Serve with a side salad for the adults or a cob of corn for the toddlers 

Puy Lentil Salad

Can't think of ways to add lentils to your diet. Try this recipe. Puy lentils make a wonderful salad ingredient with their slightly peppery taste. They also keep their shape well when cooked. Delicious served with grilled salmon.

Puy Lentil Salad

1 cup puy lentils (or Australian blue lentils)

1 cup chicken stock

2 cups water

1 carrot, finely diced

1 bay leaf

1 tbsp olive oil

1 garlic clove, finely diced

1 onion, finely diced

10 button mushrooms, sliced

1 tsp Dijon mustard

1/2 lemon, juiced

1 tbsp white wine vinegar

Baby spinach and rocket leaves

1. 
   
   Cook puy lentils in a saucepan with the chicken stock, water, carrot, and bay leaf. This will take 25-30 min or until lentils are cooked. Drain, remove bay leaf, then set to the side.
2. 
   
   In a small jar, combine mustard, lemon juice and vinegar. Shake dressing until well mixed.
3. 
   
   In a large pot, fry onion, garlic and mushrooms in the olive oil. When cooked, remove from heat.
4. 
   
   Add in well drained lentils to onion mix.
5. 
   
   Stir through dressing, spinach and rocket leaves.
6. 
   
   Serve warm or cold.

Sweet Potato and Salmon Cakes

Finding it hard to get your family to eat their three serves of fish a week? You won't hear any objections if you put these on the table. 

They are a perfect finger food for toddlers and will also suit babies 7-9mths+.

Best served hot with a little bit of sweet chilli sauce on the side for the adults. They can also be eaten cold for lunches on the run and they freeze well for quick easy dinners.

Sweet Potato and Salmon Cakes

1 brown onion, finely diced

1 large sweet potato, grated (approx 600g)

400g can pink salmon, drained

1 cup frozen peas

1/2 cup grated light mozzarella cheese

2 eggs

1/2 bunch fresh chopped coriander

1. 
   
   Place onion and sweet potato in a microwavable bowl and microwave on high for 6-8min or until cooked and soft but still retaining some form. Set aside to cool.
2. 
   
   In another large bowl, combine remaining ingredients, and add cooled cooked sweet potato and onion. Mix thoroughly with clean hands.
3. 
   
   Form into small patties and fry in lightly oiled pan until cooked through and golden brown on both sides. Turn only once to prevent fish cakes breaking up.  

Roast Sweet Potato and Baby Spinach Salad

This salad is delicious on its own. But it also makes an easy weekend dinner if you throw in some torn strips of roast chicken. Make sure you keep the chicken carcass to make a soup stock for the following week. Two meals from the one chicken will make your purchase of an organic free range bird great value!

Roast Sweet Potato and Baby Spinach Salad

900g sweet potato, peeled, cubed and roasted

600g pumpkin, peeled, cubed and roasted

120g baby spinach leaves

1 bunch coriander, chopped

100g, toasted pine nuts

Dressing

2 tbsp sweet chilli sauce

2 tsp balsamic vinegar

1. Simply toss together roast sweet potato, pumpkin, spinach, and coriander with dressing.
2. Sprinkle with toasted pinenuts and serve.

Chickpea Tabouli

Not traditionally what you would call a kid food. But a perfect example of why you should never assume what a toddler will and will not eat.

It is surprising how many children love chickpeas and they are such a nutritious meat free alternative to the diet. To reduce choking risk, it is important to supervise meals and encourage children to sit whilst eating.

My daughter learned to love this through natural progression. First, we prepared it together, her stirring and picking out all the chickpeas to eat. The next time, we ate it together. I served myself, and she wanted to eat most of mine off my fork. Finally, on another day entirely, I served her a bowl and she ate the whole lot with her own spoon.

Chickpea Tabouli
1/2 red onion, finely diced
1 red capsicum, finely diced
2 tomates, finely diced
1 bunch of parsley (or other herbs), finely chopped
400g can chickpeas, drained
1 avocado, finely diced (optional)

Dressing
1/2 lemon, juiced
3tbsp French dressing