Camilla
Watson
Heal Your
Life - Wellington, NZ.
Gluten-free Foods and Living
I
am not a nutritionist but have discovered a wealth
of information
about this area through my own quest and helping clients. I
hope you find this useful for your own journey to understanding and
healing.
I do not plan to make this a comprehensive list of every food type
available however if you find something that is indispensible and makes
life easier then please let me know and I'll add it to the
list.
.......................................
There are many gluten-free products
available in New Zealand and are often clearly labelled as such. There
are also many gluten-free foods that are not labelled as they cannot
use the label unless they are produced in a factory which never
processes gluten foods. However to all intents and purposes they will be
suitable for people who are 'gluten sensitive' although perhaps not for those
who have a 'gluten allergy' and are likely to go into anaphylactic
shock from one speck. Travelling overseas is difficult.
There are a couple of staples that most people will want in their
pantry. I have tried several different brands and these are my
favourites. Yours may differ. It is tempting to buy lots of different
products in the beginning but you will throw most of these out after
their 'UseBy' expires so begin slowly.
Breads. Many gluten-free breads are just disgusting and check before purchase that there is no sign of mould. Do try to replace 'bread' products with something else wherever possible. Brumby and Nada (Johnsonville) bakeries produce gluten-free once a week. The g-f 'paninis' that are available at the supermarket are okay when toasted with a really tasty filling but are very, very, very expensive. Most breads are nicest lightly toasted rather than just out of the packet, even if you then turn it into a sandwich. All
the breads tend to stick together unmercifully when frozen so it is
very worthwhile taking the fresh loaf out, re-cutting between each
slice and turning every second slice around (stand it on its side)
before putting into a plastic bag and popping in the freezer.
'Dovedale' make a range of flavours but they also produce 'organic' ie not gluten-free, so check labels carefully.
The "Fruit" and the "Rice Chia" are both very nice.
'Venerdi' are another nice range, particularly the "Six Seeds".
Unusually, New World tend to stock Dovedale with the breads and Venerdi
in the gluten-free section, Woolworths also mixes up so check both
places.
'Simple' brand "Baking Mix"
I use this for all general baking and have good results with 'moist'
recipes. Muffins that use a lot of wet ingredients, eg mashed fruit,
Chocolate Brownie, cakes with lots of eggs, Christmas Cake with soaked
fruit and lots of brandy etc. Also used for thickening stews etc.
Biscuit recipes tend to work well although sometimes a bit crumbly.
Maize corn flour (wheat is often sold as 'corn flour')
Gluten-free Baking Powder
Gluten-free Gravy mix This can be added to stews for thickening or extra flavour or used just as a gravy.
'Orgran' tinned "Spaghetti"
- Wheat-free/gluten-free spaghetti and sauce in a can, especially for
the kids. Quite expensive but good to have in the cupboard.
'San Remo' brand "Pasta", all types Almost 'normal'.
Tinned tomato mixes (Italian Tomato with basil etc)
'Watties' "Chilli Beans" 'mild'
for our family and can be eaten alone on toast or added to meals.
Ordinary baked beans contain wheat thickening in the sauce.
'Simple' brand Cereals We
like the 'Tropical Fruit' which is reminiscent of corn flakes but there
is also a Meusli and a 'porridge' type. All quite nice. Be aware that
regular brand 'rice bubbles', 'corn flakes' etc, have malt derived from
wheat in their processing so you will need to look for 'gluten-free',
probably only in the gluten-free section.
"Creamed Rice"
for those that like this it is a good breakfast, pudding or snack and
is available in little tear-top tins for popping in a bag or lunch box.
No "Fat free", "Light" etc When fat is reduced the item has to be thickened and this will usually be with grain starches.
No 'flavourings' Many 'flavourings' used in flavoured chippies, rice crackers etc contain wheat.
'Arnotts' "Rice Cookies"
A very normal, lovely biscuit found in the biscuit section. Can
also be used for baking ie; when making cheesecake bases, Magic Slice
etc.
'Sakata' "Rice Crackers" Lovely with spreads like avocado, pate, hummus, pesto, tomato or cheeses.
'Real Foods' brand "Corn Thins" Use these where possible instead of bread. Nice with soups. Nice with honey and other spreads.
'Kraft' brand "Philadelphia" The one marked 60% less fat is gluten-free, not all are and those with their own dip are unlikely to be. Good on toast or vegetables, for dips etc.
Hard 'Tacos' are usually made from corn and will be wheat/gluten free. Soft ones are usually wheat based.
Plain/natural Corn Chips and Potato Chippies are wheat free.
"The Gingerbread Man" Bakery, Christchurch. They have a web-site and will courier. Great range, great food.
Please note 'Nice & Natural' brand "Natural Nut Bars" are now being manufactured to a new recipe and contain wheat. IE: they are not now gluten-free.
Eating out. Salad
or vegetables and meat is usually a safe way to go but Wellington is
generally very gluten-free friendly so do ask. If you get eyes rolled
in response then leave - some people in some establishments do lie.
Certain ethnic options are going to be more difficult than others.
Gravies or sauces are likely to include flour for thickening so do ask
for gluten-free options.
On the run go for a chicken leg and fruit from the supermarket, or the baked potato. Hard boiled eggs 'keep' well.
Sushi is usually gluten-free and very nutritious; check sauce ingredients.
Soups are available in the fridge section of the Supermarket. Check labels. Some Watties "Very Special" range in a can are gluten free.
McDonalds Ham-burgers
are gluten-free without the bun, (get two and fold over in the
lettuce!) as are the fries and the bacon, eggs and hash browns. There
is also a salad option. Most other burger fast-food is full of wheat,
even the fries are often dipped in wheat to make them crispy.
Hell Pizza make a gluten-free base.
Wishbone have gluten-free options well labelled.
Many cafes
around Wellington have gluten-free options; ask around your friends
too. Not quite so easy in the suburbs but you should find one or two.
Cafes. Wellington district cafes that usually have a good range or regularly available gluten-free options. (In no order.)
Wellington Library Cafe, Victoria Street.
Espressaholic, Courtenay Place.
Espresso Republic, Featherston Street.
Cafe du Parc, Woodmancote Road, Khandallah. Good range and helpful.
Ruby's, Mana Esplanade. Usually a couple of options available.