Being gluten-intolerant was once an almost unheard-of health complication. But over the years, navigating the world without gluten has become an extreme sport for millions. Enjoy Caesar Salad? Just watch out for that rogue, gluten-filled crouton because you might end up with those classic Coeliac symptoms of bloating, stomach pains, fatigue and headaches.
Studies show that about 10 per cent of the population are wheat and gluten sensitive, but four out of five don't know it. Coeliac disease is a medical condition. People with the disease have a permanent intestinal intolerance to gluten found in wheat, barley, rye and, in some cases, oats.
Hundreds of everyday foods contain gluten, including breads, biscuits, pies, pastries, pasta, sausages bound with breadcrumbs, and sauces and soups thickened with wheat flour. So it’s scan every grocery ingredient list like a detective for that evil gluten! Most breakfast cereals should also be avoided. Drinks to dodge include lemon and barley water, as well as brewed drinks made with barley such as beer and stout.
Luckily, gone are the days of cardboard-like bread. We’re living in an age of almond flour and tapioca magic. Manufacturers have quickly adjusted and improved their gluten-free ranges, and these products are more easily identified.
GF PRUNE & CHOCOLATE BROWNIE
This recipe makes one large, rich cake. It may be cut into quarters, wrapped in film and frozen in an airtight container for up to 3 months. Great served warm or at room temperature with plain yoghurt, whipped cream and berries.
Prunes:1 cup pitted prunes
1 cup boiling water
1/2 teaspoon baking soda
Cake: spray oil
150g dark chocolate, chopped
1/2 cup dark cocoa powder
1 cup low-fat plain yoghurt
3/4 cup GF flour
70g ground almonds
1/4 teaspoon salt
1 teaspoon vanilla essence
5 medium eggs, separated
3/4 cup white sugar
Place the prunes in a saucepan with the water and bring to the boil. Simmer for 3-4 minutes, until the prunes are soft. Stir in the baking soda. Cool a little. Purée until smooth. Then cool completely.
Preheat the oven to 170°C. Line the base of a round 25cm springform baking pan with baking paper. Spray the base and sides with oil.
Place the chocolate in a large microwave-proof bowl. Microwave on high in 30-second bursts, until almost melted. Stir until smooth. Add the purée, cocoa powder, yoghurt, GF flour, almonds, salt, vanilla and egg yolks. Mix well.
Whip the egg whites in a bowl until fluffy. Gradually add the sugar, beating until stiff peaks form. Fold into the chocolate mixture until just combined.
Pour into the prepared cake pan. Bake for 40-50 minutes, or until a thin skewer inserted in the centre comes out clean. Cool for 10 minutes, then turn out onto a wire rack to cool completely.
GLUTEN-FREE ORANGE MACAROONS
2 egg whites
3/4 cup caster sugar
2 cups desiccated coconut
1 tablespoon finely grated orange rind
Preheat the oven to 140°C. Lightly grease an oven tray and line with baking paper.
Beat the egg whites to a stiff foam. Gradually beat in the sugar until shiny and thick. Fold in the coconut and orange rind.
Take tablespoons of the mixture and place on the prepared tray. Bake for about 25 minutes or until lightly golden. Cool on a wire rack. Makes about 26.