Coeliac

MINI VEGETABLE FRITTATAS – 07 DAYS OF COELIAC RECIPES

By Chloe Horne, Accredited Practising Dietitian at Optimum Health Solutions

8

INGREDIENTS

  • 5 Eggs
  • ¼ Capsicum (Diced)
  • 1 Large handful spinach (shredded)
  • 4 Button Mushrooms (peeled and roughly chopped)
  • ½ cup broccoli (chopped)
  • ¼ Cup low fat grated cheese.

METHOD

1. Preheat oven to 180*C.

2. Spray a 6 cup muffin tin with olive oil

3. In a medium sized jug, beat all the eggs together. Add a pinch of salt and pepper.

4. Divide vegetable fillings among muffin cups.

5. Pour egg mixture into the filled cups, and top with a sprinkle of grated cheese.

6. Bake for 15-20 minutes then remove from oven and let cool in muffin tray.

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TIPS & TRICKS FOR BEING GLUTEN FREE

By Chloe Horne, Accredited Practising Dietitian at Optimum Health Solutions

Days of Gluten free Recipes (5)

For fellow Coeliacs (new and old):

 

  • CHECK YOUR LABELS. – I cannot stress this enough. Our food industry is changing all the time so don’t assume that a product is gluten-free just because it has been before or you’ve had similar products that are gluten-free. I have had many situations where I’ve gone to buy a product and realized that the company has changed its ingredients without warning. Even though it can be annoying, its much better to spend a few minutes reading labels than spending the next few hours in pain or in the bathroom, because you accidentally gluten-ed yourself.
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OVERNIGHT BREKKIE JAR – 07 DAYS OF COELIAC RECIPES

By Chloe Horne, Accredited Practising Dietitian at Optimum Health Solutions

7

INGREDIENTS

  • 1/3 Cup (50g) Brown Rice Flakes
  • 1 Tb Mixed Seeds (try Pumpkin and Chia)
  • 1 Tb low fat Vanilla Yogurt (See note)
  • 1/3 Cup Skim Milk
  • Handful of Raspberries or blueberries to top.

NOTE

If you prefer to use plain greek or natural or yogurt, try adding ½ a teaspoon of vanilla essence for a little sweetness

METHOD

1. In a small bowl combine Rice flakes, seeds, milk and yogurt and stir until evenly mixed.

2. Transfer to a small airtight jar or Tupperware container. Top with a small handful (about 10 berries)

3.

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PRAWN AVOCADO AND PEANUT RICEPAPER ROLLS – 07 DAYS OF COELIAC RECIPES

By Chloe Horne, Accredited Practising Dietitian at Optimum Health Solutions

6

INGREDIENTS

  • 150g Chinese cabbage, shredded

  • 2 large carrots, peeled, grated

  • ¼ cup chopped roasted unsalted peanuts

  • ¼ cup chopped coriander leaves

  • 2 tablespoons sweet chilli sauce

  • 12 x 22cm–diameter rice paper rounds

  • 24 mint leaves

  • 150g snow peas, trimmed, thinly sliced lengthwise

  • 1 medium ripe avocado, halved, thinly sliced

  • 24 cooked peeled prawns (approx. 500g)

  • 1 tablespoon GF soy sauce OR Tamari

  • 1 tablespoon lime juice

METHOD

1. Place cabbage, carrot, peanuts and the coriander in a large bowl. Add 1 tablespoon of sweet chilli sauce and toss to combine.

2.

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APRICOT AND ALMOND BALLS – 07 DAYS OF COELIAC RECIPES

By Chloe Horne, Accredited Practising Dietitian at Optimum Health Solutions

5

INGREDIENTS

  • ½ Cup Raw almond or Almond Meal
  • 1 Cup dried Apricots
  • 2 TB Desssicated Coconut (with extra for coating).
  • 1 TB Chia Seeds
  • ½ Tsp Vanilla Essence
  • ½ Tsp Cinnamon
  • Water

METHOD

1. Process whole almonds in food processor until resembling breadcrumbs. If using Almond meal, skip to step 2.

2. Place all ingredients in food processor and blend until combined.

3. Add 1-2 TB of water gradually until mixture sticks together.

4. Using your hands, roll 1 TB sized amounts of mixture into balls.

5. Roll in coconut mixture.

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ALMOND CHOC CHIP COOKIES – 07 DAYS OF COELIAC RECIPES

By Chloe Horne, Accredited Practising Dietitian at Optimum Health Solutions

4

INGREDIENTS

  • 1 ½ C (150g Almond Meal)
  • 3 Tb Coconut Oil (melted)
  • 2 Tb Honey
  • 50g good quality dark chocolate (chopped or grated)

METHOD

1. Preheat oven to low temperature 130-150*C

2. Combine almond meal, oil and honey in a large mixing bowl. Add 1-2 teaspoons water to help dough hold together.

3. Add chocolate chunks and mix through.

4. Using your hands, gently shape dessert spoon sized amounts of mixture into rounds shapes and press onto baking tray. Alternatively, use a small ice-cream scoop.

5. Bake in low oven for about 20 minutes until browned.

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ROASTED CAULIFLOWER & POMEGRANATE SALAD – 07 DAYS OF COELIAC RECIPES

By Chloe Horne, Accredited Practising Dietitian at Optimum Health Solutions

3

INGREDIENTS

  • 1 head cauliflower – cut into florets
  • 2 TB Olive Oil
  • 1 tsp Cumin
  • Seeds of 1 Pomegranate
  • 1 Carrot (shredded)
  • 200g Baby Spinach leaves
  • 3 Tb Chopped Parsley
  • 50g Pistachios

METHOD

1. Preheat oven to 200*C (fan forced)

2.Toss cauliflower in olive oil and cumin and transfer to large baking tray. Bake for 15-20 mins or until lightly browned.

3. While cauliflower is cooking, place a small fry pan on the stove top over medium heat.

4. Add pistachios and cook for 1-2 minutes stirring continually, until nuts are fragrant and lightly toasted.

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EASY ZUCCHINI FRITTERS – 07 DAYS OF COELIAC RECIPES

By Chloe Horne, Accredited Practising Dietitian at Optimum Health Solutions

2

INGREDIENTS

  • 400g (2 large) zucchini
  • ½ Cup Gluten Free Self raising flour
  • ½ Cup Shredded parmesan cheese
  • 1 whole egg (lightly beaten)
  • ¼ Cup fresh Parsley (finely chopped)
  • ¼ Teaspoon ground nutmeg
  • ¼ Teaspoon ground cinnamon
  • Pinch salt
  • 1-2 Tb Extra virgin olive oil or Rice bran oil

METHOD

1. Finely grate or shred zucchini and squeeze out any excess liquid using your hands.

2. In a medium size mixing bowl combine drained zucchini, flour, cheese, egg, herbs and spices. Mix until thoroughly combined.

3. Heat half of the oil in a large frypan.

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The Journey of An Accredited Practicing Dietitian With Coeliac Disease…

By Chloe Horne, Accredited Practising Dietitian at Optimum Health Solutions

Untitled design (3)

Like an estimated 14% of Australians (1 in 7), I have Coeliac disease. 

However, I am also one of a much smaller group of people who is an Accredited Practicing Dietitian as well! This Coeliac Awareness Week, I thought I would share some of my experiences as both a coeliac and a dietitian to help shed some light on a condition which is becoming increasingly prevalent.

Most people assume that I became a dietitian after being diagnosed as Coeliac but it’s actually the other way round!

I was a carb-loving girl who basically ate wheat in every way possible throughout my school years and had absolutely no issues.

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RASPBERRY BLISS BALLS – 07 Days Of Coeliac Recipes

By Chloe Horne, Accredited Practising Dietitian at Optimum Health Solutions

1

Ingredients 

  • 5 Cups Raw Unsalted Cashews
  • 1 Cup Desiccated Coconut
  • ½ Cup Frozen Raspberries
  • 1 TB Coconut Oil (melted or liquid)
  • 1 TB Honey or Maple Syrup

METHOD

1. Place nuts and coconut in food processor and blend until mixture resembles breadcrumbs.

2. Add in raspberries and blitz quickly to combine.

3. Transfer mixture to a medium sized mixing bowl.

4. Gently mix in liquid ingredients and stir until all combined, adding water if needed to achieve desired consistency.

5. Using your hands, roll 1 TB sized amounts of mixture into balls,

6.

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