Wheat Free Eating by fdh56iuoui


									Wheat free eating

People are advised to avoid eating wheat for a number of reasons, and these may be
permanent or temporary. For instance, if you have Coeliac’s Disease, you must avoid gluten
for life, and gluten is in wheat and some other grains. Or, you may have been experiencing
digestion disturbances with pain, bloating, constipation and diarrhoea and have been
advised to stop eating wheat for a period of time (eg 6 weeks).

Wheat free eating takes a bit of planning and adjusting, but is increasingly easy to do with
more health food shops and supermarkets offering a range of wheat alternatives. The trick is
in realising all the places that wheat hides! To help, here is a list of common sources of wheat
in foods as well as some ideas to substitute the wheat.

Foods containing wheat

•   Baking products: wheat flour, wheat germ, wheatmeal, gluten, rolled wheat, wholemeal
    flour, wholewheat, pearled wheat, cracked wheat, kibbled wheat, some ‘mixed flours’ like
    most rye flour, baking powder, cake mixes and custard powder
•   Cous cous & semolina
•   Baked goods: unless it says ‘wheat free’, assume it has it, this includes white and wholemeal
    breads and rolls, most rye breads, pizza bases, biscuits, crackers, scones, pretzels, cakes,
    donuts, puddings, pancakes, pies, sausage rolls & dumplings
•   Cereals: many commercial cereals include wheat, for example Weeties, Weet-bix, Vita-
    brits, Special K, Sultana Bran, Nutrigrain and many types of muesli
•   Pasta: penne, bows, spaghetti, lasagne, macaroni, fettuccine, cannelloni etc
•   Noodles: Udon, hokkein, Singapore, buckwheat and even egg noodles!
•   Drinks: Ovaltine and Milo
•   Sauces: soy sauce and shoyu, HP sauce, packet gravy, some relishes and chutneys
    (including some commercial mint jelly) & malted vinegar
•   Meat products: sausages, sausage mince, luncheon meat (eg salami)
•   Other: soups, ice cream cones, crumbed and battered foods, flavoured tinned fish,

Some wheat free choices

Start reading the labels and asking questions! Nearly all health food shops and an increasing
number of supermarkets stock a good range of wheat free goods.
• Wheat free breads and flours: Use bread made with corn, rice, soy, rye, barley, arrowroot
   and/or potato flour. Can also get wheat free baking powders. Some grains you may not
   be familiar with are:
     - Spelt, an ancient form of wheat that was used in Europe that is tolerated better by most
        people than the wheat we eat now. It can be used to make bread, pasta and cereals.
     - Kamut is a trademark name for Khorasan wheat, which was used in ancient Egypt and
        is now used in most foods that regular wheat is used in, such as bread, flour, biscuits,
        cakes, pasta and cereals.
     - Quinoa is an ancient grain from South America and it contains the highest protein
        content of all grains at about 20%. Quinoa can be used in place of oats or rice and is
        used in pasta and cereals.
     - Amaranth is a beautiful red plant from Central America and it is also has a high protein
        content at about 15%-18%. Amaranth is used in cereals.
     - Buckwheat is also used, though it is not actually a grain but is a seed and can be used
        for pancakes, cereal and bread.
•   Pasta: corn, rice and barley
•   Wheat free noodles, including rice noodles and 100% Buckwheat noodles
•   Rice and corn crackers and thins, Ryevitas (Original) wheat free savoury and sweet biscuits
•   Cereals: oats, polenta, some corn flakes, rice puffs, oat puffs, amaranth puffs and quinoa
•   Wheat free sausages are available at many butchers. Have cold cuts of meat cooked at
    home (eg left over roast) instead of salami and processed meats
•   Other grains; experiment with rice, quinoa, millet, barley
•   Have real hot chocolate, herbal tea, dandelion or chai teas, and even water!
•   Use Tamari instead of soy sauce and try a little miso paste for a rich flavour

Meal ideas

• A bowl of rice with fruit (eg stewed apple or rhubarb), cinnamon, nutmeg and LSA or
   chopped nuts and maybe some soy, goats or cow yoghurt or rice milk as well
• Porridge cooked with fruits and nuts of your choice. You could try dried apple, dates,
   sultanas, banana, almonds, cinnamon or nutmeg. Serve with rice, soy or almond milk.
   Porridge can be made from oats, millet, quinoa or amaranth
• Wheat free Toast with interesting and nutritious toppings. You could try tomatoes,
   avocado, mushrooms, sardines, fresh peanut butter, baked beans or hummus
• Wheat-free high fibre breakfast cereal (more than 3.5gm of fibre per serve)
• Poached or scrambled eggs
• Fresh fruit salad with natural yoghurt, chopped nuts & seeds and a drizzle of natural honey
• Buckwheat pancakes with blueberries and ricotta
• Wheat free muesli, buy or make your own mix of rolled oats, rolled triticale, puffed
   amaranth, rolled quinoa, chopped nuts (esp almonds and brazil nuts), sunflower seeds,
   pepitas, chopped dried figs, sultanas, dried apricots, shredded coconut and milk & yoghurt
See “Ideas for a healthy breakfast”

Lunch and dinner
•  Any salad you can think of – fresh or steamed vegetables, boiled egg, nuts, fish, chicken –
   anything you can dream up
•  Wheat free bread or crackers with avocado and tomato or baked beans or sardines
•  Sushi and nori rolls (with tamari not soy)
•  Jacket potato with baked beans
•  Dahl and rice
•  Homemade vegetable & barley soup, using a little miso paste for depth or chilli for warmth
•  Tacos or nachos made with lentils, kidney beans or lean mince and with fresh salad
•  Vegetable frittata
•  Chickpea and vege patties with salad or steamed vegetables
•  Grilled, steamed or baked fish with steamed vegetables and rice
•  Casseroles and stews
•  Stir fries – lots of vegetables with marinated tofu, chicken and a little garlic, ginger, chilli
•  Risotto made with rice or barley
•  Sweet potato and tuna patties

•  Fresh fruit and natural yoghurt
•  Vegetable sticks with hummus, salsa, cottage cheese or baba ganoush
•  Raw nuts and seeds, or flavoured with tamari
•  Mixed dried fruit and nuts
•  Rice or corn crackers or corn chips with hummus, avocado, or nut spread
•  Cup of vegetable soup

To top