- Gluten free flours have no natural binder in them. Use vegetable gums such as Xanthan or Guar – ½ tsp per cup of flour. A mixture of both gums works best.
- When using gluten free flours always replace the sugar in a recipe with caster sugar. It works better with the finer flours.
- Gluten free flours are drier than wheat flour so you often need to add more moisture in a recipe. Simply use a little more butter, oil, milk or whatever the recipe already contains.
- Measurements are vital when baking gluten free. If you are used to throwing in a bit of this and a bit of that you may need to be more careful. A tiny amount out and a recipe will fail.
- Freeze gluten free muffins, cakes and scones the day they are baked if not eaten. They will defrost perfectly, but will go stale quickly if left out.
- Make double batches every time you cook and freeze one – you will be grateful for unexpected guests, lunchboxes or the many GF food emergencies.
- If baking Dairy/lactose free replace butter with coconut oil in most recipes – it’s also much better for you.
- Gluten Free pastry can be quite crumbly. If you can't just press it into a pie tin base, roll between sheets of waxed baking paper - this prevents it from sticking to the rolling pin and falling apart.
Egg generally serves as a binding agent and is a very helpful ally when baking gluten free. However, if you are vegan, or allergic to eggs this may not be possible for you. So here are a list of easy egg substitues for successful baking.
- 2 Tbsp water, 1 Tbsp cornflour, 1 Tbsp soya flour
- 1 Tbsp ground flax seeds mixed into 3 Tbsp warm water
- 1/4 tsp xanthum gum, 2 tsp potato starch and 1/2 tsp oil
- 1 Tbsp oil, 1 Tbsp cider vinegar, 1 tsp baking powder and tsp cornflour
- Half a mashed banana (will add a banana flavour to your recipe)
- 2 Tbsp apple sauce
- Half a small cube of silken tofu
Pizza
More and more pizza places are becoming gluten conscious. If making a booking, call ahead to ensure there are gluten free bases available. For pizza delivery you can have Gluten free Dominos and Gluten free Hell Pizza. La Porchetta, Gina’s and Il Buco and now all have gluten free options. Just make sure your toppings are also gluten free.
Indian
Most Indian food is gluten free. You can even have pappadums! Just steer clear of the breads and deep fried starters and you should be ok.
Thai
Thai food is also mostly gluten free. If you want to order a noodle based dish make sure you ask for rice noodles. Again, say no to those deep fried starters.
Mexican
Be wary of tortillas! CHECK with the kitchen as to what their burittos are made from as the supermarket brands contain wheat. You should be able to get the kitchen to make a simple dish on rice if their tortillas aren’t made from corn.
Chinese
If you want to eat this cuisine, you have to have a lot of faith in your communication skills (and your local takeaways). Ask for no MSG, choose dishes on rice, or rice noodles and avoid battered options like sweet & sour pork. Remember, soy sauce is made from wheat, so it’s safest to ask for an unseasoned meal.
Burgers
Burger Fuel, Burger Wisconsin, Murder Burger, The Chip Shop are all safe. Just make sure you check your fillings are also gluten free.
Turkish
Falafel, hummus, salads and rice are gluten free. So you can definitely find a meal at a Turkish restaurant. Avoid breads, and if you want other sauces, check if they are gluten free first. Always ask about the meat before ordering – some places combine with breadcrumbs. Don't forget to check th efillings and omit the tabbouleh from your GF kebab - it's full of wheat.
Fish & Chips
The problem with chips is cross contamination – so these are totally out for coeliacs unless you make them yourself at home or go to The Chip Shop in Royal Oak. Grilled fish should be ok, but almost everything else is a no go zone.
Japanese
Beware of sushi! It’s not just the soy sauce, check which vinegar they use to cook the rice with. Avoid all noodles, tempura and dumplings and check about sauces and condiments before ordering. Wagamamas is a good place to go.
Steakhouse
Stick to simple dishes. Most decent places will make you a simple meal like steak with steamed vegetables. Be sure to let the chef know you are gluten intolerant to ensure they take the best care with your meal.
In general...
Keep ordering simple. If you want a sauce, check whether it is safe with the kitchen. Avoid breads, pastas, crumbed or battered foods, noodles and MSG. Order simple and satisfying dishes – non processed meats, vegetables, legumes, rice, tofu, fruits and cheeses are fine to eat. If you can, call and ask ahead. The kitchen will be easier to deal with if they’re prepared.
If you have coeliacs, or are very gluten intollerant it is always best to let staff know. Most people are still not aware of issues around cross contamination and will not even think twice about re-using a knife, or putting your gluten free bread into their normal toaster. Just let them know. Explain that it is a serious allergy which can make you very ill. This way you can feel more confident about how safe your food is, and they will know more for next time.
il buco www.ilbuco.co.nz 113 Ponsonby Road, Ponsonby, Auckland
il buco is number one in my book as they came here and sought advice on how to set up a coeliac friendly kitchen. They make incredibly decadent pizza with a wide range of toppings with plenty of vegan and dairy free options available also.
Kokako Cafe www.kokako.co.nz - 492 Parnell Road, Parnell, Auckland
This cafe specialises in organic, vegetarian and dietary requirements as well as providing nutritious and delicious food!
Trinity of Silver Cafe, 911 New North Road, Mt Albert, Auckland
Situated out of the central city, this cafe has been a favourite for years, providing gluten and dairy free options as well as emphasising free range eggs and bacon.
The Chip Shop - 711 Manukau Rd, Royal Oak, Auckland
This fish and chip shop offers customers plenty of gluten free options including burgers and fish.
Sp’getti – www.spgetti.co.nz 8 Anzac Road, Browns Bay, North Shore
Open Tuesday to Saturday this Italian restaurant provide gluten free pizza and pasta dishes. Personally being from Torbay we had high hopes but we haven't had great experiences, though allowing for a 'bad night' we have tried a number of times. We felt the staff were put out by our requests rather than accomodating, were accidently served gluten pasta and on another occasion our meal had inedible seafood, and went sent back to the kitchen the chef sent it straight back to us. Maybe you will have more luck than we did.
Circus Circus – 447 Mt Eden Road, Mt Eden, Auckland
This casual restaurant in Mt Eden village can alter most of their meals to accommodate those on a gluten free diet. They also have some gluten free desserts. We love this restaurant and it is the childrens first choice for any celebration out,
The Falls Restaurant - Corner of Alderman and Edmonton Roads, Henderson
This restaurant is open for breakfast, lunch and dinner and can provide plenty of dishes for coeliacs.
Casablanca Cafe – 286 Mt Wellington Hwy, in Sylvia Park
Open for lunch and dinner they have a separate gluten free menu
Zarbo Delicatessen and Cafe – 24 Morrow St, Newmarket
Have all their gluten free items colour coded in their cabinets.
The Organic Pizza Company – 27 Davis Cres, Newmarket
Can do gluten free pizza and pasta.
Wagamama – www.wagamama.co.nz Sylvia Park dining lane; 1 Courthouse Lane (Auckland Central); 29 Nuffield St (Newmarket)
Have allergy cards stating which items are gluten free or what can be made gluten free
Fatimas - www.fatimas.co.nz 240 Ponsonby Road and 20 Anzac Street, Takapuna
Fatimas do gluten free pitas which are really nice, just make sure the filling on the inside is gluten free too. The Ponsonby shop also does potato koftas which are gluten free. Be VERY wary of the fillings - we have had a number of inedible experinces when the tabbouleh has been in our meal and staff are in no way concerned when you cannot eat the food they just gave you!
Burger Fuel - www.burgerfuel.com Various locations throughout New Zealand
This popular takeaway outlet stock gluten free burger buns for their gluten free customers. Again, ensure the burger fillings are gluten free.
The Restaurant Claret – 127 Onehunga Mall
A great wee restaurant in Onehunga who will adapt almost any item of the menu to gluten free
Open for Dinner Tues -Sat from 6pm ~ Lunch Tues -Fri 11:30am-2:30pm
Gluten Free Cooking Classes
Would you like to bake delicious muffins, tasty pizza's and scrumptious loaves?
After years of testings, tastings and bricks that even the birds won't eat, we now have it down to a pretty fine art and would love to share our tips and tricks and secret recipes with you.
We now offer Gluten free Cooking Classes. Practical classes using cost effective and accesible ingredients, taught in a home kitchen. Small classes ensure you learn all the tips and tricks in a friendly environment. Classes include Lunch box fillers and snacks, Perfect baking and Easy Dinners. Classes available mornings and evenings, and include mum's & tots classes (so you don't need to find a sitter) INTERESTED??
Email Sarah kitchen@glutenfreegrocer.co.nz for further information.
PLEASE NOTE
Sarah will be at home with Arabella for a while and our normal cooking classes will be on hold for the next few months. But Sarah will be back, and in the meantime we've tracked down another GF cooking instructor to save the day if you are in dire need of some help in the kitchen.
Cathy is an experienced practitioner of Herbal Medicine, Naturopathy and Massage Therapy. She is passionate about the effect of diet and nutrition on people's health and believes strongly in encouraging people to have more knowledge and control over their own health. Cathy runs classes through community education programmes at Selwyn College, Rutherford College and Massey High School.
Email Hannah at glutenfreegrocer@xtra.co.nz for further information on how to book in for Cathy's classes.
We've also got loads of helpful tips sheets on our red shelf - so if you're new to gluten free living, or just think you might need a hand have a browse. We have info sheets on:
- What allergies and intollerances are
- Baking tips
- Handy websites for GF living
- Good places to eat out on a GF diet
- Tips on eating out on a GF diet
- How to maintain a healthy balance on a GF diet
- List of places to go to for further help: dietitions, naturopaths etc.
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