everyday

health
everyday
Au tu m n 07
Issue 13
Easy family lunch
FREE
Please take one
Teen troubles -
teenagers with food allergies
The Gluten free
Vegetarian
Recipes
Luscious lemon meringue pie
Savoury muffins
Teatime cakes
Easy family lunch
c
Coelia
ess
n
e
r
a
Aw
Week
All you need to know about
Allergies, food and health
Now available at Coles Supermarkets
Orgran Outback Animals chocolate cookies are rich in complex carbohydrates and have the added benefit of
psyllium for extra dietary fibre and calcium carbonate as a source of non dairy calcium. Children’s food plays an
important part of their wellbeing and for many children it is important that food is free from specific allergens and
safe to share with friends.
AUSTRALIAN MADE, AUSTRALIAN OWNED
ORGRAN NATURAL FOODS
Available at health food stores and independent supermarkets
Division of Roma Food Products
47-53 Aster Ave, Carrum Downs. VIC 3201
Tel: 03 9776 9044 Fax: 03 9776 9055 Email: [email protected]
www.orgran.com
from the editor
Well just when you think it’s safe now
that Christmas and new year is over, along
comes another celebration, Easter. Still you
don’t have to look far for ideas, our family
lunch special should help you rustle up a
great celebratory meal.
In time for Coeliac Awareness Week, you
will notice one or two new contributors,
meet Kyann Calvi who will explain some of
the signs and symptoms of Coeliac Disease.
Kate Marsh has also written a great article
advising all you vegetarians out there who are also coeliacs how
to successfully combine the two, to enable you to stay healthy and
well fed even if your diet is somewhat restricted. As usual, we have
a huge variety of recipes from our regular contributors, lovely cakes
and biscuits from Ruby Brown, and some super snack ideas from
Yvonne, talking of which, a little assistance is always appreciated
when it come comes to trying to keep your children happy and
well fed. So read our great article on snack and lunchbox ideas
starting on page 35. And then let the kids make their own when
they return to school after the holidays. You never know they might
make it a regular habit, (for a few days anyway)!
If your brood are a bit older and going through some teenage
angst of their own, just leave the magazine open at pages 50 &
53 where they will find some interesting reading on Teen Troubles.
And you might like to know what they are missing out on when
they skip breakfast, although trying to persuade them to actually
eat some might be another issue altogether!
You will probably identify with Cathy Riesfelt who tells her typical
coeliac story, about living with the condition day to day. We also
have some very interesting information from a couple of our
readers who suffer from conditions not normally associated with
coeliacs – menieres disease and alopecia, very different but equally
distressing.
My thanks to all of them and indeed everyone who shares their
story with us.
Susan
Susan Johnston
contents
from the editor
3
letters to the editor
4
a typical coeliac
7
the gluten free vegetarian
10
coeliac disease where do I start?
14
everyday health recipes
17
family lunch special
18
ruby m brown
21
sue belfitt vegan on a mission
26
carole hofflin
29
yvonne voorthuizen
32
snack attack lunchbox ideas
35
kids cooking
39
iron man joe
40
alopecia my story
42
hair loss
44
coeliac disease what is it?
45
menieres coeliacs & me
48
menieres disease
49
teen troubles
50
breakfast & teens
53
community spirit
54
food labelling
55
subscribe to everyday health
57
Where can I buy Orgran?
58
Your local health food store
59
EDITOR
Everyday Health Magazine
Cover: Easy Easter chocolate cake, see page 19
For enquiries or advertising rates, please contact Everyday Health magazine on 03 9776 9044 or via email: [email protected] Everyday
Health magazine is prepared for the general information of our readers. The contents (including articles, recipes, advertisements & other
information) are not intended to provide medical, dietary, legal or related advice. Readers should seek medical or other professional advice before
relying or acting upon the information contained in Everyday Health magazine. Any opinion expressed in the magazine may not necessarily reflect
the views of the company. The Editorial Committee reserves the right to accept or reject any advertising material. No correspondence will be entered
into. Advertisements are accepted in good faith, however Everyday Health magazine cannot be held responsible for any claims made by advertisers.
everyday health autumn 07
3
letters to the editor
THANKS FOR THE MAG
KIDS WITH ALLERGIES
I would love to pass on my
congratulations to you for producing
such a useful, practical, well presented
magazine. My son has a number of
allergies and the articles and recipes
included in your magazine have been
very useful. Allergies include wheat,
eggs, nuts, fish, soy. One of the most
difficult items to exclude has been soy
as it is in so many products.
My name is Kim and I have been
purchasing Orgran products for my 13
month old son as he is iegg & dairy
intolerantw and he’s an ieczema childw
so is sensitive to food with artificial
additives, colouring etc. I have been
able to source some of the products
from supermarkets and online shops
but can’t find the whole range in one
place. I love that they cater for kids
with animals shapes, etc and hope to
see more in the range for little kids.
Kids of today are more likely to be born
with allergies than not. i1 in 5w I think
I read somewhere, not to mention that
a lot of parents don’t even take the
time to really read what’s on the labels
that they feed their children. Sadly their
child will pay for it in years to come. As
a mother of an allergy child I have to
read labels every day and be fully aware
of what I put in his mouth, I have to
check the label twice just to make sure
it’s safe. That’s why I LOVE Orgran
products. To be able to shop and pick
up these foods and not have to worry
about them being fully loaded with
additives that other foods have.
Recipes and packaged foods excluding
soy would be very useful. Thank you
again.
EMILY’S FAVOURITE
I am really happy that Orgran have
made Outback Animal biscuits for
kids. I have been asking my mum
and dad since I found out that I have
coeliac disease when I was three.
These biscuits are just great. Thank
you so much. Mum and dad bought
four packs at the Gluten Free Expo in
Sydney and they taste really good.
I am now waiting for them to come
into the shops. My favourite Outback
Animal biscuit is Krissy Kangaroo. I like
kangaroos because they hop and hop
and hop.
Emily Searle age 4 (email)
PROFESSIONAL
RECOMMENDATION
We have been on your mailing list for
some time thank you. I just wanted
to let you know my email address
and that I have been recommending
Orgran products for many years to
patients and others as I am on a rice
only diet myself. I have been in practice
for 30 years this year. My modalities
are chiropractic, naturopathy,
acupuncture and herbal medicine.
Thank you once again for a reliable
and useful product.
Regards, Jan!!
Dr Jan Pearce (email)
4
everyday health autumn 07
Suzy
I’M NORMAL!
I would like to thank you for your
magazine. As a coeliac I can still be
disheartened watching everyone dig
in to these gourmet feasts and having
to settle for my vegetables or the like.
Your magazine gives me inspiration
and hope. It makes me feel like there
are inormalw foods out there for me
to have like inormalw people. I am the
only person with coeliac disease in my
group of friends and it can feel very
isolating but your products have really
helped me branch out, add variety to
my diet and be inspired to cook again!
Thank you very much. Regards,
Claire Fraser
HEY GOOD LOOKING!
Thank you very much for my Spring 06
book. Love the contents and recipes,
also it looks so good on my coffee
table, just waiting to be picked up and
looked at by my visitors. Would you
please include my friend’s name and
address on your mailing list. Thank you
and all the very best,
Mrs Nancy Bendeich (NSW)
I am also looking into starting an
iallergy freew website to sell products.
Thank you again for making a great
range of products.
Kind Regards
Kim Anderson
Online shop Contact
Allergyblock.com.au
Mums Support Group contact
www.essentialbaby.com.au
Look down the list to the
Allergy/Food Intollerance /Failsafe
Support Group
Thank you
letters to the editor
ORGRAN FAN AT 83
I would like to thank you so much for the latest edition of
your Spring 06 magazine. I would just like to say I have
suffered from Coeliacs disease for 49 years and in that time
lived in England, I am now at the age of 83 in November. I
was told in England by the doctor that I had to use gluten
free flour. I had never heard of it but I had to bake my own
bread and the flour was all that was available at the time.
What a change we can get now, so much to choose from,
I can get my Orgran at the local Coles store. I am enjoying
reading the magazine, thank you so much. Kind regards.
Mrs J Jacques (SA)
iSo glad you are enjoying the magazine Mrs Jacques. You
are right, it is so much easier these days to be able to buy
a wide range of great tasting gluten free products. They
clearly appeal to our readers of all ages as you can see
from the letter from 4 year old Emily (opposite page) to
those slightly more mature.w Editor.
INTERESTING READING
I have just read with great interest, your Spring edition of
Everyday Health. I found it extremely well presented and most
informative. I have enclosed my name and also my daughter’s
name, to receive a free subscription of your magazine
every quarter. The magazine will be of great interest to my
daughter as she suffers from irritable bowel and her four year
old daughter suffers from severe allergy and food intolerance.
I found your article iChain Reactionw most informative and
helpful in understanding this stressful condition.
Could I please request a copy of Spring 06 edition be sent
to my daughter in Sydney who I am sure will be similarly
delighted. Once again, thank you for an excellent magazine
and look forward to receiving the next one.
Mrs P Gatjens
Taylors Arm 2447
NORFOLK ISLAND IS VERY
G.F. FRIENDLY
Recently, my husband Arn and I spent an enjoyable week
on lovely Norfolk Island. Arn is coeliac so we took with
us a selection of Orgran foods, but we needn’t have
worried. Norfolk Island is very gluten free friendly. The main
supermarket sells a selection of Orgran foods, I even found
some back copies of Everyday Health magazine on the
bottom shelf. Eating out wasn’t a problem and people were
aware of a gluten free diet. I was in a takeaway shop asking
if they sold gluten free foods to which the answer was yes.
The lady beside me had a coeliac husband, I told them about
two gluten free recipe books I had written, so we exchanged
names etc. I asked them if they knew of Everyday Health
and both the shop owner and the customer subscribe to the
magazine; there was great excitement when they realized
they were speaking with a person whose gluten free recipes
they have both tried. I was thrilled. I am now in contact
with the doctor on the Island and he is very interested in any
information on gluten free foods as there seem to be a lot of
people who are wheat intolerant and with coeliacs disease
on Norfolk Island. I hope on my next trip, I can promote
Orgran foods through my recipe books and their products.
Yvonne Voorthuizen (QLD)
THANKS FOR THE MAG
Just like to say thanks so much Orgran, have wheat, egg,
soy intolerance and delighted your products have helped
me live again. So impressed as non affected persons I have
introduced to Orgran are loving them too!
My husband eats wheat free because of me and occasionally
has a wheat based treat then complains of stomach bloating
and feeling unwell. To my mind there is something wrong
with the wheat today as I never had a problem until the
1990s. I was not aware of a magazine that discussed food
intolerance, I would love a copy as I need more recipes.
Mrs Bonita Fulham (QLD)
Have Your Say
Tell us what you think of Everyday Health magazine. We would love to hear from you, so please send your
thoughts and comments to: Everyday Health Magazine, 47 – 53 Aster Ave, Carrum Downs, Victoria, 3201.
Or perhaps you have something to say about eating and cooking while living with food intolerances.
Feel free to tell us your thoughts and recipe ideas. We will print what we can, so look out for your letter!
PLEASE NOTE:
Everyday Health magazine reserves the right to publish and edit letters submitted at its discretion.
Should you prefer that your letter is not published, please advise us in your correspondence. Thank you!
everyday health autumn 07
5
You can
with
Orgran...
Enhance
your nutrition
and boost your
energy reserves
A “typical”
coeliac story
by Cathy Riesfelt
I’ve read many testimonials written by other individuals with coeliac disease about their experiences pre
and post-diagnosis. I realize that the symptoms of coeliac are so varied that everyone’s account is a little
(or a lot!) different. However, common themes include having symptoms for many years and eventually
ending up in the hospital, or even intensive care, before getting an accurate diagnosis.
Once diagnosed, the gluten-free diet is embraced because within a short time all major symptoms have
improved or been eliminated completely. Now I’ve decided to write about my experience with coeliac
disease. I’m sure it’s not entirely unique but I haven’t heard of others being exactly like mine either.
My story may interest those who did not warm up to the gluten- free diet right away. So, it all began...
Actually, I’m convinced that it all began 53 years ago when I
was born, or soon thereafter. When I was diagnosed at age 49
and learned about the many symptoms, it became clear that
I have been dealing with CD for a very long time. My short
4-foot-8 inch stature had been of unknown origin. But as
everyone in my family is of average height or taller, it was not
a typical trait. Family photographs of my two older sisters and
me in our swim suits and swimming caps show two typical
average-sized girls next to one shorter by many inches and
having a large, distended belly. Who cares, I was cute. I recall
having some very embarrassing moments as a child when it
came to going to the bathroom. I probably had some pretty
typical coeliac symptoms as far as the bloating, distended
stomach, diarrhoea and foul-smelling stools go. I’m not going
to go into too much detail, but I remember that things were
definitely not normal. I never felt sick as a child though, and
just assumed that my body had some quirks. My mother sent
me to medical specialists around the state to address my
short stature. I was diagnosed with achondroplasia, the most
common type of dwarfism. At that time, most people with
short stature received that diagnosis. Since then, there have
been many more types identified. After joining Little People of
America, I realized that I didn’t fit neatly into any category. I
am still uncertain that CD is the cause of my short stature, but
I don’t have a better answer so I’m sticking with that diagnosis.
I tried lots of different medications such as hormones, thyroid
and special vitamins to stimulate growth but nothing seemed
to make any difference. Healthwise, my teenage years and early
college years were pretty uneventful. My digestive tract seemed
to be working pretty normally, I felt fine and never gave my
health another thought. Near the end of my college career, my
roommate and I were spending the weekend at her parents’
cabin. I awoke in the middle of the night with an acute bout
of diarrhoea. (I believe everyone in the cabin was awakened as
well). I had now entered the adult phase of my digestion woes
which were to plague me off and on for nearly 30 years. In a
nutshell, I often went through bouts of diarrhoea, bloating,
foul-smelling floating stools and sulfur-smelling burps. On
most days, I made numerous trips to the bathroom. I never
got sick enough to miss work, however, and always felt pretty
healthy. I occasionally went to a doctor about it and received
various kinds of medication, yet none seemed to help. For
years and years, I thought my symptoms were stress-related
even though I didn’t necessarily feel stress. I just thought my
stomach did. I consulted a family medical guide and thought
my symptoms sounded a lot like malabsorption. But when I
brought up the possibility to my doctor about 25 years ago,
he said that is extremely rare in the United States and I
certainly did not look malnourished. In my entire adult life, my
weight has not varied within a ten pound range, and although
my size is below adult weight charts, it is probably in the
average range. I have always been able to eat as much as I’ve
wanted and know that I was not going to gain. Any routine
blood work done as an adult came back abnormal. I’ve always
had elevated liver enzymes and borderline anemia, along with
many other blood levels outside the reference range. But again,
I was never really sick so doctors didn’t question it much. I
think they just assumed that I was quirky (which I admit, I am).
In the meantime, my sister, who has Type 1 diabetes, started
getting very sick. She had constant fatigue, dangerously low
blood levels and difficulty maintaining appropriate blood sugar
readings. For her, this was very unusual. She is a registered
dietitian and has always managed her diabetes with extreme
care. After months of searching for answers, she was finally
diagnosed with CD and felt delighted to find an answer for
all the symptoms she had been experiencing. She embraced
the gluten-free diet with open arms and in the five or six years
since she was diagnosed, I don’t believe she has once deviated
from it. However, she believes this diet has been much more
difficult to follow than her lifelong diet to maintain good blood
sugar levels.
When my sister called me shortly after she was diagnosed, she
explained to me what CD is, its many possible symptoms and
its only known treatment. I felt very badly for her, knowing
how she already had to watch what she has eaten most of her
life and also how much she loves French bread. But, I had a
vaguely uncomfortable feeling that she was not the only one
in our family dealing with CD. The symptoms sounded too
similar to my own personal experiences. Within a few weeks, I
contacted my family physician and asked to have a blood test
to check my antibodies for CD. There was no question in my
continued overleaf
everyday health autumn 07
7
A “typical” coeliac story
continued from previous page
mind that it was going to come back positive. Sure enough, five
days later I got a copy of my lab work with a note written on it
to the physician’s assistant by the doctor. It read, iCall, I tests
are positive. She can make office visit if she wants to discuss it.w
Well, he didn’t seem to be too concerned about it, but because
I had probably a hundred or so questions, I did talk to him very
briefly. The three things I remember him saying were:
1) I was his only patient that had ever tested positive for CD,
2) there is a diet you are supposed to follow but most people
have a very difficult time with it and don’t always stick to it,
and
3) if I wanted more information he could refer me to a
gastroenterologist.
The visit with the gastroenterologist was very informative. He
ordered dozens of tests including lab work, bone density test
and liver ultrasound. I called my sister and asked her if all this
was really necessary, being that I felt fine or so I thought. Her
doctor had not done all that testing so she was impressed with
how thorough mine was. She said iYes go for itw. Several weeks
later at my follow up visit, I found out that practically every
test came back positive or with some significant finding. I left
his office with the understanding that I would be immediately
starting the gluten free diet and carrying a long list of vitamins,
iron supplements and prescriptions. I felt confident that I was
getting good medical care.
Wandering through the aisles of the grocery store and health
food store with my list of gluten free do’s and don’ts, I was
approaching this thing as a new adventure in my life. Although
I would be eliminating a lot of foods from my diet, I would
be trying something new and felt confident that I was up
for the challenge. My two daughters were slightly concerned
that they were going to see the end of Oreos and spaghetti,
but I reassured them that my new diet would not have any
effect on them. So in my cart went gluten free crackers, pasta,
cereals and packaged mixes for cakes, cookies, pizza dough,
muffins and bagels. I didn’t eat much of this stuff before I
was diagnosed, but it was there so I had to try it. Boy, this
was going to be a piece of cake! Speaking of cake, my 50th
birthday was approaching and my gluten free sister decided
she was going to make me my favourite cake – chocolate
mocha, gluten free style, from scratch. She was very excited
about it and when we arrived in town she came outside to
greet us with cake in hand to show me how pretty it looked.
8
everyday health autumn 07
She didn’t tell me how heavy it was. After dinner she lit the
candles on the cake, I blew them out and then sliced the cake.
Admittedly, it took some effort slicing through it, but what the
heck, my sister is an excellent cook and I was anticipating it
was going to taste delicious. When everyone was served, we all
took a bite and burst into laughter. It was horrible!
The only one who enjoyed it was my youngest daughter, but she
eats anything. After I licked the frosting off the top, my sister
hoisted up the cake and dumped the whole thing in the garbage
can. (Note she has since perfected her gluten free cooking.)
Well, the novelty of gluten free eating wore off after several
months of sticking to the diet as best as I could. I didn’t
feel sick before I started the diet and noticed a very slight
improvement if any after maintaining it for all this time. I
managed the diet okay at home but when I was at work
and saw boxes of doughnuts in the staff room I just could
not resist. I didn’t even like doughnuts before diagnosis.
Occasionally, on the way to work, I stopped for coffee. Right
next to the self serve pot was a display case of doughnuts.
One morning I was having a particularly rough time with life in
general and impulsively bought two doughnuts. It did not take
me long to wolf down both of them. I was somewhat worried
what reaction I would have as it had been quite a while since
I had digested anything containing gluten. I had heard that if
you go gluten free for a long period of time and then ingest
some, you have a more severe reaction. I have to say there was
no dramatic change for me. Gluten or not, I was still spending
lots of time in the bathroom going between six and nine times
a day. I was so accustomed to it that it didn’t faze me in the
least. After the idoughnut incidentw I figured I had already
blown it so I started eating everything I had been missing.
This went on for months. I would check in with my doctor
periodically and not surprisingly my lab work did not seem
to be improving. After he discovered that waffles, Oreos and
croissant sandwiches had found their way back into my meals,
he reiterated the importance of sticking to the diet. He has a
gentle way about him and always strongly suggested I omit
all gluten from my diet. At one point he jokingly told me that
he was going to tell my sister if I didn’t improve! I would leave
his office with renewed hope that the diet would stick this
time. I just kept thinking that if I got really sick or had a severe
reaction every time I ate something forbidden, I would have a
much easier time maintaining the diet. But it never happened.
So, I decided that I was going to wait for the pill that would
allow me to tolerate gluten. This on-and-off-again dieting went
on for more than three years. It was frustrating to me because
A “typical” coeliac story
I knew I was a failure. I just couldn’t maintain the continuity. I
started attending our local support group meetings, and I had
no good excuse for stopping, but I did.
As time went on, I became increasingly aware of other changes
going on. All that toilet time was taking a toll on that part
of my body experiencing frequent usage. I had developed
large internal and external hemorrhoids that started bleeding
profusely. I ended up within a two-month period going to the
hospital twice for blood transfusions because my levels had
dropped critically low. An attempted iron infusion ended up
in disaster. The hemorrhoids were corrected with a surgical
procedure and solved that problem. Blood levels improved,
but there were other issues. But the most scary and significant
changes I had been noticing were in my head. For a very
long time I had a low-level depression. (I believe it’s called
dysthymia). I think part of the reason I had a difficult time
sticking to the diet was because of low motivation and not
particularly caring. I also noticed that I was having memory
problems. I forgot scheduled meetings at work and was
mortified when I realized it. It was so unlike me. When I had to
present findings at meetings that I did remember to attend, I
became inarticulate. I would frequently forget what I was going
to say and was having some word-finding problems. I spoke
as little as possible because I didn’t want to sound ridiculous.
It was becoming so stressful that I seriously was considering
an early retirement. I believe I was experiencing brain fog.
Although that term is a little vague to me, it is an appropriate
way to describe how I was feeling. I never got headaches but I
actually had a sensation of fullness in my head. I described it as
feeling like I was wearing a hat that was too tight.
Another thing I noticed was that I wasn’t as creative as I
used to be. No more writing for fun, no more creating new
materials at work, no more crafty things. I realized that I was
on auto-pilot, just doing what I needed to do to get through
the day. These things bothered me more than any physical
symptoms I had. They bothered me enough so that I knew I
needed to do something. I had remembered reading in one
of my CSA Lifeline editions about a new coeliac clinic starting
at Stanford University. It was designed for newly-diagnosed
patients (not me) or patients that were having a difficult time
managing their coeliac disease (definitely me). I called and set
up an appointment. I knew that my local doctor was doing a
great job and advising me appropriately, but I thought maybe
it would help hearing it again from someone who specializes in
CD. Maybe they would know just the right things to say to me
so it would truly sink in that I am doing constant damage to
my body by not staying on the gluten-free diet.
So off I went to Stanford. I went there a few times, actually. I
had more tests and more lectures. Although I felt I had been
on the diet more than I hadn’t, the blood work for antibodies
and a follow up endoscopy showed results similar to that of
an untreated coeliac patient. Thus, the lectures. My doctors
seemed to be more concerned about my physical health,
whereas I was more concerned about my mental health. But
I heard what were the two most important things: CD can
have an effect on the brain such as memory loss and minor
depression (brain fog), and the symptoms can be reversed by
remaining gluten-free. The rest is history. I have remained on
the diet for almost a year and I feel wonderful. I don’t even see
an early retirement as an issue at all. I feel more creative than
I have in a long time. That’s why I decided to write this article.
It’s been really fun! I have loads more energy and have been
working out at the gym four times a week. I am averaging only
one to three trips to the bathroom daily. I am able to think
more clearly and have an overall sense of well-being. I feel so
healthy! And raising two teenagers, I need all the help I can
get. That’s my story. Are there other people with CD out there
who have had a difficult start to the diet? If so, I hope this
article helped. I believe I have this thing licked, and it only took
four years!
Author postscript: It’s been
approximately four months since I
wrote this article. I am still glutenfree and still feeling great. A followup visit with my doctor at Stanford
Hospital was excellent. All blood
tests came back within the normal
reference range with the exception
of a couple of the antibody tests,
which came back almost normal.
I am definitely greatly improved.
I said to my doctor, iThank you so
much for your support, and I am so
proud of myself.w
This article was sourced from and approved by CSA Lifeline. The
opinions expressed in this article are not necessarily those of Everyday
Health magazine, its principals, staff or agents and publication does
not constitute or imply any endorsement or sponsorship of any
product, service or organisation unless otherwise stated.
For more information please contact CSA Lifeline.
www.csaceliacs.org
everyday health autumn 07
9
the gluten free
vegetarian
by Kate Marsh
As a vegan with Coeliac disease and type 1 diabetes, I don’t
make the best dinner guest! In fact, many people ask me
what on earth I eat. But it really isn’t that hard. In fact, many
vegetarian staples are naturally gluten-free – think of fresh fruit
and vegetables, legumes, nuts and seeds, dried fruits, brown
rice, quinoa, buckwheat and polenta. As for the foods that
usually contain gluten, there are now plenty of alternatives
from GF pasta and breads to cereals, corn tortillas and
crispbreads. So whether or not you follow a vegetarian diet,
there are plenty of gluten-free plant-based meals to enjoy!
Why Vegetarian?
There are many reasons that people choose to adopt a
vegetarian diet, one of the main ones being improved health.
And with a wealth of evidence to support the fact that a
vegetarian diet can contribute to better health, this is a very
good reason to be building our diets around plant foods.
A number of studies have now shown that vegetarians have
lower rates of:
• cardiovascular disease
• hypertension
• some cancers
• type 2 diabetes
• gallstones
• kidney stones
• constipation
• obesity
And while vegetarians generally weigh less, are more active
and avoid smoking, health outcomes remain better even when
these factors are taken into account. A number of studies have
also shown that vegetarians have greater longevity.
While vegetarians have less of some dietary components that
may increase disease risk, such as saturated fat and cholesterol,
it may be that the health benefits they enjoy come more from
having a greater intake of foods which have benefits for our
health including fruits, vegetables, wholegrains, legumes, nuts
and seeds. These foods are not only rich sources of vitamins
and minerals but also provide a range of antioxidants and
phytochemicals not seen in most animal foods and which are
being increasingly linked with protection against disease.
Unfortunately many of the diseases which are now so
prevalent in Western society, including heart disease, type 2
diabetes and cancer, are linked with poor eating habits and
a sedentary lifestyle. A well balanced vegetarian diet fits well
with the healthy eating habits we should all be adopting and
most people would benefit from eating a diet incorporating
more plant-based foods even if they choose not to become
vegetarian.
10
everyday health autumn 07
Kate Marsh is an Accredited Practicing
Dietitian and Diabetes Educator, with a
Masters of Nutrition and Dietetics from
the University of Sydney and a Graduate
Certificate in Diabetes Education and
Management from the University of
Technology, Sydney.
Kate works in private practice in Sydney and
has a particular interest in diabetes, insulin
resistance, polycystic ovary syndrome (PCOS)
and vegetarian nutrition. She currently chairs
the DAA National PCOS Interest Group
and the DAA National Vegetarian Interest
Group, is the consultant dietitian for Heart
Healthy Living Magazine and writes for
Diabetic Living Magazine and the Australian
Vegetarian Society Magazine.
Kate is currently undertaking her PhD at the
University of Sydney looking at the benefits
of a low GI diet in the management of
insulin resistance in women with PCOS and
has recently co-written two books in the
New Glucose Revolution series on PCOS and
Vegetarian Eating. She is the recent recipient
of the DAA Young Achievers Award and
was a finalist in the 2006 Telstra Business
Women’s Awards.
Kate Marsh, Accredited Practising Dietitian
Northside Nutrition and Dietetics
www.nnd.com.au
the gluten free vegetarian
What to Eat?
A well planned vegetarian diet can certainly meet all our
nutritional needs, but there are some nutrients that may
need special attention.
Protein
Protein is an essential nutrient that is required for many vital
roles in the body including growth and repair cells, formation
of enzymes and hormones, normal functioning of muscles,
transmission of nerve impulses and to protect the immune
system. Proteins are made up of simple compounds called
amino acids – some of these can be made by the body while
others must be supplied by the diet - these are known as
iessentialw amino acids.
Foods contain varying amounts of the essential amino acids
and it is easy to obtain enough of all the essential amino acids
by having a variety of the different types of plant foods such as
legumes, grains, nuts and seeds, soy products, and vegetables
in your diet. It was once thought that certain combinations
of plant foods had to be eaten at the same meal to ensure
sufficient essential amino acids. It is now known that strict
protein combining is not necessary.
Tips for meeting your protein needs
Include the following foods in your diet each day
• legumes such as chickpeas, lentils, kidney beans, split
peas and borlotti beans
• wholegrains such as brown rice, buckwheat, polenta,
quinoa and amaranth
• dairy or soy products including milk, yoghurt, soy milk
and tofu
• nuts and seeds
by Kate Marsh
to maintain a healthy nervous system and to synthesize DNA
during cell division. Deficiency can cause a type of anaemia and
can also lead to irreversible nerve damage. This is particularly
important for infants, children and women who are pregnant
or breastfeeding as newborn babies have very little of their
own stores of vitamin B12 and rely on obtaining this from their
mother’s breastmilk.
B12 is found in red meat, poultry and seafood as well as milk,
yoghurt, eggs and cheese. The B12 is made by bacteria in the
large intestine of animals, and is transferred into the animal’s
meat or milk. Plant foods including mushrooms, tempeh, miso
and sea vegetables are often reported to provide some vitamin
B12, however, these plant foods are not a reliable source of
this vitamin. They often contain an inactive form of B12, which
interferes with the normal absorption and metabolism of the
active form in the body and will not prevent a deficiency.
Tips for meeting your vitamin B12 needs
If you eat them, include dairy products and eggs in your diet
regularly (1 glass of milk plus 1 tub of yoghurt plus 1 egg plus
40g cheese would provide your daily requirement).
If you follow a vegan diet, include fortified soy milk. There
are also some other fortified foods such as vegetarian burgers,
sausages and yeast extracts but these usually contain gluten.
(2½ glasses of fortified soy milk would provide your daily
requirement.)
If you don’t eat foods
containing vitamin B12,
take a B12 supplement.
Vitamin B12 (cobalamin)
Iron
Vitamin B12 is an essential vitamin and one that can be a
problem for vegetarians, especially vegans, as it’s not naturally
found in plant foods. We need B12 to form red blood cells,
Iron is an essential mineral which plays a vital role in forming
haemoglobin, which transports oxygen around the body,
and in assisting in energy-producing chemical reactions and
maintaining a healthy immune system. Low iron levels lead to
anaemia with symptoms including tiredness, breathlessness,
loss of appetite and headaches. This is a common problem in
undiagnosed Coeliac disease.
There are two types of iron in food - haem iron is found in
animal foods such as meat, poultry and fish while non-haem
iron is found in eggs and plant foods such as legumes, cereal
grains, nuts, seeds, dark green leafy vegetables and dried
fruit. Non-haem iron is not as well absorbed by the body but
its absorption is increased in the presence of vitamin C, while
the tannins in tea and coffee and phytates in wholegrains and
legumes can inhibit the absorption of iron.
Tips for meeting your iron needs
• Eat legumes, tofu, dark green leafy vegetables, nuts, seeds
and wholegrains regularly
• Include a vitamin C-rich fruit or vegetable at each meal
• Limit your intake of tea and coffee to between meals rather
than with meals
continued overleaf
everyday health autumn 07
11
the gluten free
vegetarian
continued from previous page
Zinc
Zinc is needed for reproduction, growth, wound healing,
sexual maturation and for maintaining a healthy immune
system. While it is found widely in plant foods, like iron,
its absorption is reduced by phytates found in wheat bran,
wholegrains and legumes. Processing a food by soaking,
fermenting or sprouting can reduce the phytate level and make
zinc more readily available.
Tips for meeting your zinc needs
• Eat legumes, tofu, tempeh, nuts, seeds, and wholegrains
regularly
• Use sprouted legumes (eg mung beans) in salads and
sandwiches
Calcium
Calcium is important for healthy bones and teeth and also
plays a role in muscle contraction and relaxation, blood
clotting, nerve function and regulation of blood pressure. For
lacto-ovo vegetarians, dairy products provide plenty of calcium.
Vegans can obtain their calcium from fortified soy milk and
yoghurt, tofu or other plant foods rich in calcium. Calcium
absorption is improved in the presence of vitamin D but is
inhibited by sodium, caffeine and excess animal protein.
Tips for meeting your calcium needs
• Eat a variety of calcium-rich foods including dairy products or
calcium-fortified products
• Include other plant-based sources of calcium regularly in the
diet such as tofu set with calcium, almonds, unhulled tahini,
dried figs and dark green leafy vegetables including broccoli
and Asian greens such as bok choy, kale, collard greens
• Limit your salt intake
• Limit caffeine found in tea, coffee, cola and Ahigh energy
drinks
• Make sure that you get enough vitamin D—this vitamin
helps to regulate calcium absorption in the body and can
be obtained from a minimal amount of natural sunlight on
the skin.
Putting it all together
A varied and well-balanced vegetarian diet can provide all of
the nutrients you need for good health. In fact a vegetarian
diet closely matches healthy eating recommendations for the
general population, these being to eat a diet low in saturated
fat and high in fibre with plenty of breads, grains, cereals,
fruits and vegetables, moderate amounts of protein foods and
small amounts of added fats and sugars.
Eat most
Breads and Cereals – Choose at least four serves each day
including all types of gluten-free breads, breakfast cereals,
pasta, noodles, rice and other grains. Very active people
may need as many as twelve serves. These foods provide
carbohydrate, dietary fibre and protein, and are a good source
of many vitamins and minerals. Try to choose mostly wholegrain
varieties. One serve is two slices of bread or one bread roll, one
cup of rice or pasta, one cup of cooked porridge or one cup of
cereal flakes.
Vegetables
Choose at least five serves each day including starchy
vegetables, yellow/orange vegetables, green leafy vegetables,
salads and legumes – aim for as many different colours as
possible. These provide fibre and are a good source of vitamins
and minerals. One serve is ½ cup of cooked vegetables or one
cup of salad.
Fruit
Choose at least two serves each day including fresh, tinned
and dried fruit and aim for a variety of different fruits each day
including citrus, tropical, stone fruit, melons, grapes, apples
and pears and berries. Fruits provide dietary fibre, carbohydrate
and many vitamins and minerals. One serve is one medium
piece of fruit such as an apple or banana, two-three small
pieces of fruit such as apricots or plums, one cup of tinned
fruit, ½ cup of fruit juice or two tablespoons of dried fruit.
Fruit juice can also be included in this group but doesn’t
provide the fibre of fresh or dried fruit.
Eat moderately
Legumes, Eggs, Nuts, Seeds, and Vegetarian Protein Foods
– Choose at least one serve each day. This includes nut butters
and tahini, tofu, tempeh and nutolene. These foods are a good
source of protein, iron and zinc. One serve is 1⁄3 cup of
nuts, ¼ cup seeds, two tablespoons of nut butters or tahini,
two eggs, 100g tofu or tempeh or one cup of legumes.
12
everyday health autumn 07
Advertisement
the gluten free
vegetarian
Milk, milk products or calciumfortified non-dairy alternatives
Choose at least two-three serves each
day including milk, yoghurt, cheese,
custard, or calcium-fortified soy milk, rice
milk, soy yoghurt or soy custard. Choose
low fat varieties if watching your weight
or cholesterol. These foods are a good
source of protein and calcium. One serve
is 250mls of milk or calcium fortified soy
or rice milk, 200g of yoghurt or calcium
fortified soy yoghurt, 250ml custard or
calcium fortified soy custard, 40g hard
cheese, 100g ricotta cheese or 150g
calcium fortified tofu.
Eat small amounts
Sugars and foods high in added sugar,
such as confectionery, soft drinks,
cordials, sweet biscuits and cakes.
Fats and oils
Choose monounsaturated and
polyunsaturated varieties. These provide
essential fatty acids and fat soluble
vitamins.
Vegetarian meal plan
Breakfast
Glass of orange juice
Gluten-free muesli with low fat milk
and sliced strawberries
Slice of wholegrain gluten-free toast
with peanut butter
Morning Tea
Piece of fresh fruit and tub of low
fat yoghurt
Vegan meal plan
Breakfast
Glass of orange juice
Rice porridge with soy milk* and
sliced banana
Slice of wholegrain gluten-free toast
with almond spread
Morning Tea
Piece of fresh fruit and handful of dried
fruit and nut mix
Lunch
Chargrilled vegetable and tofu salad
Corn or rice crispbread
Afternoon Tea
Piece of fresh fruit
Dinner
Lentil and vegetable nut roast with
spicy tomato sauce served with roasted
chat potatoes and steamed greens
Creamy quinoa pudding
Supper
Hot soy milk*
Orgran gluten-free Biscotti
* choose gluten-free varieties with
added calcium and vitamin B12.
*Compared to other brands
;gZZ[gdb/
9V^gn
<ajiZc
AVXidhZ
EZVcjih
This article was supplied by Kate Marsh.
The opinions expressed in this article are
not necessarily those of Everyday Health
magazine, its principals, staff or agents and
publication does not constitute or imply any
endorsement or sponsorship of any product,
service or organisation unless otherwise
stated.
Lunch
Roasted vegetable frittata with salad
Rice or corn crispbread
Afternoon Tea
Handful of dried fruit and nut mix
Dinner
Chickpea and vegetable curry with
brown rice and minted yoghurt
Fresh fruit salad
Supper
Mug of hot milk
Orgran gluten free Biscotti
Available at supermarkets
(healthfood aisle)
and healthfood stores
Customer hotline: 1300 656 223
www.sweetwilliam.com.au
coeliac disease –
where do I start?
by Kyann Calvi
The word ACoeliac is derived from the Greek word koiliakos,
which means Asuffering of the bowels. Coeliac Disease (CD) is a
medical condition caused by an intolerance to gluten, a protein
mostly found in wheat, rye and barley. For unknown reasons,
the body’s immune system identifies gluten as a Aforeign body
and as a result damage is caused to the small bowel. Along the
walls of the small bowel are villi, or small finger like projections
that help to absorb nutrients during the normal process of
digestion. In CD these finger like projections become flattened,
reducing absorption of nutrients from food and increasing the
likelihood of vitamin and mineral deficiencies including iron,
folic acid and calcium.
Some people with CD experience obvious signs and symptoms
and others don’t. Signs and symptoms of CD are varied and
can include:
• Tiredness (fatigue or lethargy)
• Anaemia (low iron levels)
• Stomach discomfort - bloating and/or flatulence (wind)
• Frequent bowel motions
• Weight loss or difficulty gaining weight
• Mouth ulcers
Do I have coeliac disease?
A diagnosis should never be made on the basis of symptoms
alone! It’s important to initially have a screening test - a blood
test that measures antibodies to gluten, followed by a small
bowel biopsy. Be careful not to start the gluten free (GF) diet
until you have a bowel biopsy or you might get a false negative
result. If you have a first degree relative with CD it’s a good
idea to have a screening test even if you don’t experience any
symptoms.
At present the only treatment for CD is a lifelong GF diet. In
order to achieve a GF diet there are a number of essentials that
people with CD should be aware of.
Education
A good knowledge of both GF foods and sources of gluten is
fundamental to achieving a true GF diet. After diagnosis your
gastroenterologist should refer you to an Accredited Practising
Dietitian (APD) who works in the area of CD. Your APD will
assess your current intake and begin education on the GF diet.
Hidden sources of gluten
In processed foods gluten may be hidden in a number of
forms, for example, some starches and thickeners, malt and
malt vinegar, hydrolysed wheat protein or textured vegetable
protein derived from wheat, rye or barley. Examples of
commercial foods that may contain gluten are soy sauce,
flavour sachets, sandwich spreads and icing sugar mixture.
A session on how to read labels is a must when you are
first diagnosed to help you identify the products that
are safe to eat. Medications can also include gluten – always
check with your GP and/or pharmacist.
Nutrition
The good news is that you can still achieve a healthy well
balanced diet when eating GF foods.
14
everyday health autumn 07
Kyann Calvi is an Accredited Practising
Dietitian who specialises in Coeliac
Disease, Food Intolerance and other
gastrointestinal disorders such as Irritable
Bowel Syndrome. She has several years
experience in major hospitals throughout
the eastern states of Australia and now
works in private practice locations in the
eastern suburbs of Melbourne, including
the Surrey Hills Medical Centre, phone:
(03) 9836 1366 and Croydon Sports
Injuries & Spinal Centre, phone: (03) 9725
1299. Kyann can be contacted at Dietetic
Care Services, phone: (03) 9733 4747.
E-mail: [email protected]
Website: www.dieteticcare.com
coeliac disease –
where do I start?
Networking
Cooking and food preparation
Often when people are first diagnosed with CD they feel
overwhelmed and isolated. My advice is to join the Coeliac
Society in your state or area. The society can provide invaluable
advice and resources with respect to living with CD, and help
you to establish a great support network.
GF foods can be very different to wheat containing foods, and
baking may require some practice! It’s the gluten component
that gives baked items their light Afluffy texture, so most gluten
free breads, cakes and slices are quite heavy and dense. There
are many GF recipe books available to help you get started.
Alternatively normal recipes can be modified by substituting GF
ingredients for gluten containing ingredients. Usually this is a
process of trial and error.
Shopping
Shopping and cooking needn’t be a dilemma. Fresh meat/
chicken/fish or tofu without seasoning or marinades, fruit,
vegetables, legumes, rice, raw nuts and seeds, herbs, oils and
most dairy products are gluten free. Many GF foods can be
found in the regular sections of supermarkets, and with the
large range of specialty GF bread and cereal products on the
market, people with CD rarely have to go without.
Fibre
When you cut out gluten you usually cut out a lot of fibre – so
it’s important to consume high fibre GF foods, and of course
make sure you drink enough fluid. Some examples of high fibre
GF foods are listed in the table below.
Table 1. High Fibre Gluten Free Foods
Type of Food
High Fibre option
GF Breads
Wholegrain, multigrain or
fruit loaf
GF Breakfast Cereals
Muesli or cereal with added
psyllium
Rice or GF Pasta
Brown or wild rice
Corn or vegetable based
pasta
GF Crackers and Biscuits
Wholegrain/multigrain/
corn rice cakes, crackers or
crispbread
Legumes
* All dried and tinned
legumes including lentils,
chickpeas, kidney beans,
3-bean mix etc.
Fruit
* Fresh, tinned and frozen
– with skins on where
possible
Vegetables
* Fresh, tinned and frozen
– with skins on where
possible
Seeds and Nuts
All raw, unsalted and
unflavoured
*Legumes, fruit and vegetables may be preserved in
sauces or marinades, or ingredients in condiments such as
chutneys and spreads that may contain thickeners or other
ingredients derived from gluten. It’s extremely important
to check the label before purchasing any product!
Cross-Contamination
When gluten from foods comes into contact with GF foods
it can cause cross-contamination – rendering the GF food
unsafe to eat. In Australia oats are generally processed on the
same equipment as wheat and for this reason oats and oat
products are NOT considered to be GF. Here are a few
hints to prevent cross-contamination at home:
• If meals are prepared for other members of your household
not on a GF diet, be sure to prepare GF foods first or use a
separate preparation area with separate utensils, crockery
and cutlery for GF meals.
• Be especially careful with margarine, butter and spread
containers to avoid contamination with breadcrumbs.
• Toasters are a trap for breadcrumbs; it is recommended to
use a separate toaster or grill for gluten free bread.
Eating out
It’s important to advise people in advance of your special
dietary requirements (friends, restaurants, airlines etc.), and
wise to take a GF snack with you when dining away from
home to ensure you have some provisions in the event of
catering mix ups.
This article has briefly addressed some of the issues that people
with CD are faced with. Consultation with your APD or GP is
recommended.
If you wish to see an APD in your area, you can go to the
Dietitians Association of Australia website www.daa.asn.au
and click on AFind an APD, call your local hospital or check the
Yellow Pages under AD for Dietitian. For people living outside
Australia contact the Dietitians Association in your country.
This article was supplied by Kyann Calvi. The opinions expressed in
this article are not necessarily those of Everyday Health magazine,
its principals, staff or agents and publication does not constitute or
imply any endorsement or sponsorship of any product, service or
organisation unless otherwise stated.
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Product uit
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health
everyday
autumn recipes
INSIDE
Lemon meringue pie
See page 33
Creamy carrot & coriander soup
Savoury muffins
Family lunch special
everyday health autumn 07
17
ask the family
Life is so busy these days
it is a struggle to find time
to socialize as a family.
One of the nicest ways to
get everyone together is
over a fabulous Sunday
roast. You don’t need
an excuse but what
better time than Easter
to get everyone around
the table. Much of the
preparation and cooking
can be done beforehand,
so you are free to
welcome the family and
enjoy the occasion. The
soup and nut loaf can
be made ahead of time.
The chocolate cake can
be decorated just before
serving. Use organic pork
if possible and make
the most of seasonal
vegetables to give
the best flavours and
nutrients. All recipes
should serve 8
creamy carrot
& coriander soup
Preparation time 10 minutes,
cooking time 20 mins
ingredients
4 tbsps vegetable oil
2 medium onions, peeled and chopped
900g carrots peeled and finely sliced
2 tbsps caster sugar
2 ltrs vegetable stock, from gluten free
stock cubes
2 – 4 tbsps fresh coriander finely
chopped or 2 – 4 tsps ground coriander
Salt and freshly ground black pepper
8 tbsps thickened cream or natural
yoghurt and sprigs of fresh coriander
to garnish
Orgran Bread Mix for croutons
method
Heat oil in a large pan. Gently fry the onion
and carrots for 5-6 mins stirring all the
time. Stir in sugar and stock. Bring to the
boil and cook quickly until carrots are soft.
Stir in coriander. Liquidize until smooth.
Season to taste and reheat. Garnish with
cream or yoghurt swirls and coriander to
serve, together with bread or croutons
made with Orgran Bread Mix. This soup
can be made a day ahead without the
garnishes, or frozen for several weeks.
18
everyday health autumn 07
crispy roast pork &
crunchy roast potatoes
ingredients
Leg or loin of roasting pork
¼ cup oil
Garlic cloves (optional)
Pkt Orgran Coating and Stuffing Mix
1.5 – 2 kg potatoes (Desiree & Atlantic
are good roasting varieties)
method
Peel, quarter and parboil the potatoes for
5 minutes. Then drain the water (reserve if
liked to add to gravy) and with the lid on
the saucepan or dish, shake the potatoes
to fluff up the outside, this will allow the
potatoes to crisp up while roasting.
Preheat oven to 240°C. Score the fat on
the pork and make sure it is dry. Insert
slivers of garlic if used into flesh and
sprinkle meat with stuffing mix. Place
pork in the centre of a large heavy
roasting pan, Cook for 30 minutes. At
the end of 30 minutes, turn the heat
down to 200°C, and add the potatoes,
basting them with a little oil. Cook for
a further 30 minutes per 500g of pork
and when ready, remove pan from oven.
Place roast pork on a warmed serving
plate and cover with double layer of foil.
Reserve meat juices for gravy if liked.
Keep potatoes warm in a serving dish
until ready to serve.
cashew capsicum loaf
ingredients
2 sticks celery, finely chopped
2 med red capsicums, deseeded
and chopped
1 small onion, finely sliced
1 clove garlic, crushed and sautéed
50g fresh wholemeal breadcrumbs,
made from Orgran Wholemeal Bread Mix
225g coarsely ground cashew nuts
¼ to 1 tsp dried oregano
Pinch each of salt & pepper
3 eggs
300mls milk (may need a little less)
50g butter or margarine, melted
method
Preheat oven to 190°C. Mix the chopped
vegetables with the breadcrumbs, nuts,
herbs and seasoning. Beat together the
eggs, milk and three quarters of the
melted fat and pour the liquid into the
rest of the ingredients. Leave to stand for
a short time. The mixture should be moist
and heavy, adjust the texture if necessary
with more milk or crumbs. Use the rest
of the fat to grease a 1kg (8½ x 4½ x 2
inch) loaf tin, pour in the nut and pepper
mixture and smooth the top. Bake the
loaf for 40-50 minutes until cooked – do
not overcook or it may be rather dry. Turn
out of tin & serve hot or cold with sweet
chili sauce if liked.
pumpkin & cranberry
ingredients
4 small pumpkins (about 1 kg each)
2 500g jars cranberry sauce
2 tbsps honey
½ tsp ground allspice
method
Prick pumpkins several times with a fork
to allow steam to escape. Place 2 of the
pumpkins in microwave oven and cook
for 10 – 12 minutes on high (100%) until
soft when pricked with a fork. Let stand
for 5 mins. Cut in half and remove seeds.
Place cut side up in a casserole dish.
Set aside. Repeat with the other 2
pumpkins.
Combine cranberry sauce, honey and
allspice in a bowl. Microwave on high
for 5 – 6 mins until hot and bubbly,
stirring after half the cooking time.
Spoon into pumpkin halves, microwave
4 halves at a time, on high until heated
through, 2 – 3 minutes.
General serving suggestions, you may
like to have a green vegetable or two
or a salad as side dishes with the main
course, just choose what is fresh and
in season.
g ravy
ingredients
1 tbsp Orgran Plain or SR Flour
2 cups red wine
1 tsp brown sugar
1 tbsp mustard
Reserved meat juices from roast
option just make up a packet of
Orgran gravy as per the directions
on the pack and add some softened
onion and red wine as above.
easy easter chocolate
cake
ingredients
1 Pkt Orgran Chocolate Cake Mix
165mls water
2 eggs
60g butter or margarine
topping
1 Pkt Orgran Chocolate Mousse Mix
250mls water
Chocolate sprinkles, white chocolate
chips to decorate
method
Following instructions on cake packet,
make up the Orgran Chocolate Cake.
Leave to cool.
Following instructions on packet, make
up Chocolate Mousse Mix. Spread
mousse onto top of cake and decorate
as desired with chocolate sprinkles and
chips.
Variation: you could fill and decorate
the cake with whipped cream and
berries of your choice. Or make a
vegan option per the directions on
the cake packet by omitting the eggs
and using vegetable oil in place of the
butter or margarine.
method
To make a delicious wine gravy to
complement the meal, use the meat
juices from the roasting tin (pour off the
fat), add a tablespoon of Orgran flour,
and heat over medium heat till bubbling.
Then add around 2 cups of red wine
and a teaspoon of brown sugar, bring to
the boil and simmer for 7 or 8 minutes
until slightly thickened. Stir through a
little mustard to taste. For a vegetarian
everyday health autumn 07
19
how can you resist?
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Autralië
easter treats
ruby m brown
Ruby M Brown
Ruby is the author of ‘Gluten
Free Cooking’, a publication that
has over 150 gluten free recipes
and information on gluten free
products. Ruby has extensive
experience in preparing specialist
gluten free recipes that date
back from 1990. Ruby’s book
is published by Sally Milner
Publishing and is available at all
leading book retailers.
The recipes in this issue give you
a little start, so to speak. I have
developed recipes that have an
Orgran packet mix added. In this
way you have in a sense the best
of both worlds, that is the best
of a home-made recipe with the
added advantage of a packet
mix. Sometimes when people are
experimenting with new concepts
in cookery, they can feel a little
apprehensive about how the
finished product will turn out. By
making up a home-made recipe and adding a packet
mix the worry of whether the product will be successful
is taken away.
This idea came about from talking with customers at
the Orgran stall at the Gluten Free Expo in Sydney in
September last year. I had made up a recipe in the
Spring issue last year using this idea. On this occasion
I made Outback Muffins. People told me they liked
the idea of the combination of the home-made recipe
with the packet mix added. I promised I would compile
more recipes along these lines. So here they are!
In the next issue of Everyday Health I will be presenting
another idea that I was asked for at last year’s Gluten
Free Expo in Sydney and that was how to make quick
light meals from a can of Orgran Gluten Free Spaghetti.
Do try these recipes. They are convenient, easy to
prepare and taste delicious.
chocolate-cherry cake
My friend Jo made this cake for my birthday.
Preparation time 20 minutes. Cooking time 60 minutes
ingredients
375g (13.2oz) Orgran Chocolate Cake Mix
375g (13.2oz) Orgran Chocolate Muffin Mix
1 teaspoon Orgran Gluten Free Gluten Substitute
125g (4ozs) soft butter or salt-reduced monounsaturated
margarine
100g (3½ozs) ground almonds
½ teaspoon vanilla essence
6 eggs, lightly beaten
250ml (8fl oz) water
method
Preheat oven to 160°C (325°F). Prepare 2 x 25cm round cake
tins by spraying with cooking spray. Line base of tins with baking
paper. Place all the ingredients into the large bowl of an electric
food mixer. Mix until ingredients are well combined. Spread
mixture into prepared tins. Place into a moderately-slow oven and
bake for approximately 60 minutes or until cooked in the centre
when tested. When cooked, remove from oven and leave in tin
for 15 minutes before turning out onto a fine wire rack to cool.
To decorate see below.
to decorate cake
ingredients
1 cup fresh ripe cherries
250ml (8fl oz) cream
1 cup gluten free icing sugar mixture
2 tablespoons cocoa
2 tablespoons Kahlua
1 teaspoon vanilla essence
2 tablespoons grated chocolate to sprinkle on cake
method
Cut cherries in half and remove seeds. Cut each cake in half
horizontally. Pour cream into a small bowl. Sift icing sugar and
cocoa. Add to cream in bowl. Pour in Kahlua and vanilla. Whip
cream until stiff. Spread a little whipped cream on one layer
of cake. Spread 1⁄3 cherries over cream on one layer. Top with a
layer of cake. Repeat with a little cream and another 1⁄3 cherries.
Add another layer of cake and a little cream and remaining 1⁄3
cherries. Completely cover cake with remaining cream. Sprinkle
with grated chocolate. Refrigerate until required.
Variation: you could use canned pitted cherries or glace
cherries to fill and decorate this lovely cake. And plain whipped
cream can be used to fill and pipe onto cake (see picture).
everyday health autumn 07
21
easter treats
rainbow cake
Preparation time 30 minutes (this does not include time to
decorate cake). Cooking time 30 mins
ingredients
250g (8oz) butter or salt reduced monounsaturated margarine
1¼ cups caster sugar
¼ teaspoon vanilla essence
4 eggs
2½ cups Orgran Plain Flour
2½ teaspoons gluten free baking powder
¾ cup milk
Pink food colouring or other colour of your choice
2 tablespoons cocoa, sifted
2 tablespoons hot water
method
Preheat oven to 180°C (350°F).
Prepare three 20cm (8“) round cake tins by spraying with
cooking spray. Line base of tins with baking paper.
Cream butter, sugar and vanilla. Add 3 eggs, one at a time,
beating well after each addition. Sift gluten free flour and baking
powder into a medium sized bowl. Stir sifted dry ingredients and
milk alternately into creamed mixture, beating well after each
addition. Break remaining egg into a small bowl. Beat well and
stir into cake mixture. Divide mixture into 3 portions. Colour one
portion pink. Mix the cocoa and hot water to a smooth paste.
Add it to another portion and leave the remaining portion plain.
Spread each cake mixture into one of the prepared tins. Place
cakes into a moderate oven and bake for approximately 30
minutes or until cooked in the centre when tested. When cooked
remove from oven and leave in tins for 20 minutes before
turning out onto a fine wire rack to cool. While cake is cooking
prepare cream filling and icing. Allow to cool before assembling.
cream filling
ingredients
2 teaspoons butter or salt reduced monounsaturated
margarine
1 tablespoon Orgran Plain Flour
⁄3 cup milk
2 tablespoons butter or salt reduced monounsaturated
margarine (extra)
2 tablespoons caster sugar
¼ teaspoon vanilla essence
method
Place the 2 teaspoons of butter into a small saucepan. Melt
over a gentle heat. Remove from heat and mix in flour.
Gradually add milk and mix well after each addition. Stir over a
gentle heat until mixture thickens and boils. Set aside to cool.
In a small bowl, cream the 2 tablespoons butter, caster sugar
and vanilla. While creaming is in progress add one teaspoon at
a time of cooled flour mixture beating well after each addition.
22
everyday health autumn 07
icing
You can vary the ingredients to change the colour and flavour
as desired. For instance for lemon, change the strawberry
essence to lemon and the pink colouring to yellow. Use lemon
curd in place of the jam filling.
pink icing
ingredients
30g (1oz) soft butter or salt reduced monounsaturated margarine
2 tablespoons boiling water
¼ teaspoon vanilla essence
A few drops of strawberry essence
A few drops of pink colouring
2 cups sifted pure icing sugar
method
Place butter into a small bowl. Stir in boiling water, vanilla and
strawberry essence and pink colouring. Gradually stir in sifted
icing sugar. Mix to a smooth soft consistency adding a little
more boiling water if necessary.
to assemble cake
Join each cake with a layer of strawberry jam and cream filling.
Top cake with icing. Allow to set and dry. Decorate as desired.
caramel-choc mud cake
Preparation time 20 minutes. Cooking time 75 minutes
ingredients
250g (8oz) unsalted butter or salt reduced monounsaturated
margarine
250g (8oz) caster sugar
½ teaspoon vanilla essence
4 eggs, lightly beaten
2 teaspoons instant coffee
1 tablespoon boiling water
½ cup whisky
1 cup Orgran Plain Flour
1 cup Orgran Self Raising Flour
2 tablespoons Orgran Custard Powder
200g (7oz) caramel melts (chocolate)
½ cup Orgran Vanilla Cake Mix
½ cup Orgran Chocolate Cake Mix
1 egg, lightly beaten
85ml (6fl oz) water
30g (1oz) butter
ruby m brown
method
Preheat oven to 180°C (350°F). Prepare
a 28cm x 20cm (11” x 8”) rectangular
cake tin by spraying with cooking spray.
Line base of tin with baking paper. Cream
butter, sugar and vanilla. Gradually add
egg, beating well after each addition. Put
instant coffee into a measuring jug. Add
boiling water and stir to dissolve coffee.
Pour in whisky to make up to ½ cup.
Sift gluten free flours and custard powder
into a medium sized bowl. Stir sifted
dry ingredients and liquid alternately
into creamed mixture, beating well after
each addition. Place melts into a small
microwave safe bowl. Microwave on
high for 1 minute and stir. Continue to
microwave on medium high, stirring at 1
minute intervals until melted. Mix melted
chocolate into cake mixture.
Place the ½ cup of Orgran Vanilla Cake
Mix into a small bowl. Add the ½ cup
Orgran Chocolate Cake Mix. Add extra
egg, 85ml water and 30g butter. Mix
according to the directions on the packet.
Mix cake mixtures together. Spread cake
mixture into prepared tin. Place cake into
a moderate oven and bake for approx.
75 minutes or until cooked when tested.
When cooked remove from oven and
leave in tin for 10 minutes before turning
out onto a fine wire rack to cool. When
cake is cold, place top side up, on serving
plate. Spread cake with caramel frosting.
caramel frosting
ingredients
125g (4oz) butter or salt reduced
monounsaturated margarine
1 cup firmly packed brown sugar
1⁄3 cup milk
1½ cups pure icing sugar
method
Place butter into a small saucepan.
Melt over a gentle heat.
OR
Place butter into a small microwave safe
bowl. Microwave on high for 30 seconds
and stir. Microwave for a further 30
seconds or until butter is melted.
Stir brown sugar and milk into saucepan.
Bring to the boil. Reduce heat and simmer
uncovered for 3 minutes. Allow to cool.
OR
Stir brown sugar and milk into bowl.
Microwave on high for 1 minute and
stir. Continue to microwave on high until
mixture boils. Allow to cool. Gradually
stir in icing sugar until frosting is of a
spreadable consistency.
lemon-poppyseed
shortbread
Preparation time 20 minutes. Cooking
time 25 minutes. Makes approximately 40
ingredients
375g (12oz) butter or salt reduced
monounsaturated margarine
200g (7oz) pure icing sugar, sifted
½ teaspoon vanilla essence
2 tablespoons honey
1 tablespoon whisky
Finely grated rind 1 lemon
1 x 375g (13.2oz) packet Orgran Lemon
Poppyseed Muffin Mix
60g (2oz) rice flour
500g (16oz) Orgran Plain Flour
method
Preheat oven to 160°C (325°F). Individual
7cm (3”) foil trays are best for making
shortbread. Place foil trays onto two flat
oven trays. Cream butter, icing sugar,
vanilla, honey and whisky. Add lemon
rind to creamed mixture and mix well.
Sift Lemon Poppyseed Muffin mix, rice
flour and gluten free flour into a bowl.
Stir into creamed mixture and mix well.
Dust hands with gluten free flour and
roll portions approximately the size of
a walnut. Place into foil trays. Flatten
and decorate with a pattern as desired.
Place shortbread into a moderate oven
and bake for approximately 25 minutes
or until very pale golden brown. When
cooked, remove trays from oven. Leave
shortbreads on trays until cold. Store in
an airtight container.
lemon-apple loaf
The addition of apple-cinnamon
tea gives this loaf a lovely flavour.
Preparation time 15 minutes (ingredients
are best soaked overnight to develop
flavour) Cooking time 40 minutes. Makes
two loaves (one may be frozen)
ingredients
1 cup boiling water
2 apple-cinnamon tea bags
2 cups finely chopped sultanas
½ cup raw sugar
2 tablespoons honey
2 apples, peeled and grated
¼ teaspoon bicarbonate of soda
½ teaspoon vanilla essence
1 teaspoon lemon zest
½ cup almond flakes
3 tablespoons butter or salt reduced
monounsaturated margarine
1¾ cups Orgran Self Raising Flour
¼ cup Orgran Plain Flour
1 teaspoon cinnamon
2 eggs
1 x 375g (13.2oz) pkt Orgran Lemon
Poppyseed Muffin mix
method
Make tea using boiling water and tea
bags. Allow to infuse for 10 minutes.
Remove and discard tea bags. Place
sultanas, sugar, honey, grated apple and
bicarbonate of soda into a large bowl.
Add tea, vanilla essence and lemon zest
and mix well. Seal and leave overnight.
Next day preheat oven to 180°C (350°F).
Prepare 2 x 20cm x 10cm (8” x 4”) loaf
tins by spraying with cooking spray.
Line base of tins with baking paper. Stir
almond flakes into fruit mixture and mix
well. Melt butter in a small saucepan
over a gentle heat. Pour into soaked fruit
and mix well.
OR
Place butter into a small microwave
bowl. Microwave on high for 30 seconds
and stir. Microwave on medium high
for a further 30 seconds. Pour into
soaked fruit and mix well. Stir sifted
flours and cinnamon into soaked fruits
and mix well. Break eggs into a small
bowl. Lightly beat eggs. Fold into
mixture. Make up the Lemon Poppyseed
Muffin Mix according to the directions
on the packet. Stir into cake mixture.
Spread mixture into prepared tins.
Place into a moderate oven and bake
for approximately 40 minutes or until
cooked when tested. When cooked,
remove from oven and leave in tin for 15
minutes before turning out onto a fine
wire rack to cool.
everyday health autumn 07
23
easter treats
mini chocolate cakes
Preparation time 8 minutes. Cooking
time 20 minutes. Makes approx. 16
ingredients
185g (6oz) soft butter or salt reduced
monounsaturated margarine
2 cups sugar
½ teaspoon vanilla essence
4 eggs
1 cup milk
1½ cups Orgran Self Raising Flour
½ cup Orgran Plain Flour
4 tablespoons cocoa
1 x 375g (13.2oz) pkt Orgran Chocolate
Cake Mix
2 eggs
165ml (5.5fl oz) water
60g butter or salt reduced
monounsaturated margarine
method
Preheat oven to
180°C (350°F).
Prepare 2 large
fluted cupcake trays
by spraying with
cooking spray. Place
butter, sugar, vanilla,
eggs, milk, flours and
cocoa into the large
bowl of an electric
food mixer. Mix
until ingredients are
well combined. In a
separate bowl make
up Chocolate Cake Mix according to the
directions on the packet, using the water,
egg and butter. Mix both portions of
chocolate cake mixture together. Spread
into prepared tray. Place into a moderate
oven and cook for approximately 20
minutes or until cooked when tested.
When cooked remove from oven and
allow to cool in tin for 5 minutes before
turning out onto a fine wire rack to cool.
Decorate with cream and dusted icing
sugar or as desired.
orange-poppyseed
mini cakes
This can be a milk free recipe if milk free
margarine is used. Preparation time 30
mins. Cooking time 20 mins. Makes
approx. 18
24
everyday health autumn 07
ingredients
1 large orange
250g (8oz) butter or milk free margarine
1½ cups caster sugar
½ teaspoon vanilla essence
30g (1oz) poppyseeds
4 eggs
1½ cups Orgran Self Raising Flour
½ cup Orgran Plain Flour
1½ cups Orgran Bread Mix
1 cup Orgran Vanilla Cake Mix
1 egg
30g (1oz) soft butter or salt reduced
monounsaturated margarine
85ml (3fl oz) water
method
Preheat oven to 180°C (350°F). Prepare
two trays of mini loaf shapes by spraying
with cooking spray. Place whole orange
into a small saucepan. Cover with water.
Bring to the boil with the lid on. Reduce
heat and simmer for 20 minutes. Plunge
into cold water for 5 minutes.
OR
Place whole orange into a small microwave
safe bowl. Cover with water. Cover with
vented plastic wrap. Microwave on high
for 5 minutes. Microwave on medium high
for a further 8 minutes. Plunge into cold
water for 5 minutes.
Remove orange from cold water. Cut in
half horizontally. Remove seeds. Place
whole orange into a food processor.
Add 1⁄3 cup liquid in which the orange
was cooked. Process until orange is well
chopped. Do not puree orange.
Cream butter, sugar and vanilla. Stir in
poppyseeds. Break eggs into a small
bowl. Whisk eggs. Gradually add egg
to creamed mixture, beating well after
each addition. Sift flours and bread mix
into a small bowl. Stir into creamed
mixture alternately with orange pulp.
Place cake mix, egg, 30g butter and
water into a small bowl. Beat with a
hand held electric beater until ingredients
are well combined. Stir into poppyseed
cake mixture. Spread cake mixture into
prepared trays. Place into a moderate
oven and bake for approximately 20
minutes or until cooked when tested.
When cooked, remove from oven. Leave
in trays for 10 minutes before turning out
onto a fine wire rack to cool.
sultana-cinnamon
biscuits
Preparation time 15 minutes. Cooking
time 15 minutes. Makes approximately
25 biscuits
ingredients
1 x 200g (7oz) packet Orgran Cinnamon
and Sultana Cookies
125g (4oz) butter or salt reduced
monounsaturated margarine
½ cup caster sugar
½ teaspoon vanilla essence
2 tablespoons golden syrup
1 egg, lightly beaten
⁄3 cup natural sultanas
½ cup Orgran Self Raising Flour
1 cup Orgran Plain Flour
¼ teaspoon bicarbonate of soda
method
Preheat oven to 180°C (350°F). Prepare
two biscuit trays by spraying with cooking
spray. Crush Orgran Cookies in a food
processor or blender. Cream butter, sugar,
vanilla and golden syrup. Gradually add
egg to creamed mixture, beating well after
each addition. Stir crushed biscuits and
sultanas into creamed mixture. Sift gluten
free flours and bicarbonate of soda into
creamed mixture and mix well. Mixture
should be a firm consistency.
Using lightly floured (gluten free) hands,
roll small portions of mixture approx.
the size of a walnut. Place biscuits onto
prepared trays and gently flatten with
a fork dipped in gluten free flour. Place
trays into a moderate oven and bake
for approximately 12-15 minutes or
until golden brown and cooked. When
cooked, remove from oven and leave on
trays for 2 minutes. Loosen biscuits and
leave on trays to cool. When completely
cold, store in an airtight container.
ruby m brown
vanilla-choc
raspberry cake
My neighbour called as I was taking this
cake out of the oven and she commented
on how nice the cake looked.
Preparation time 10 minutes. Cooking
time 60 minutes
ingredients
125g (4ozs) soft butter or salt reduced
monounsaturated margarine
125g (4oz) caster sugar
½ teaspoon vanilla essence
1 egg, lightly beaten
½ cup sour cream
½ cup raspberry yoghurt
½ teaspoon bicarbonate of soda
1½ cups Orgran Self Raising Flour
½ cup Orgran Plain Flour
1 cup Orgran Vanilla Cake Mix
1 egg, extra
85ml (6fl oz) water
30g (1oz) soft butter or salt reduced
monounsaturated margarine
1 cup frozen raspberries
1 cup Orgran Chocolate Cake Mix
1 egg, extra
85ml (6fl oz) water
30g (1oz) soft butter or salt reduced
monounsaturated margarine
method
Preheat oven to 180°C (350°F).
Prepare a 23cm (9”) deep fluted ring
shaped cake tin by spraying with cooking
spray.
Cream butter, sugar and vanilla. Add
egg and mix well. Sift flours and stir
into creamed mixture. Place sour cream
and yoghurt into a small bowl. Stir in
bicarbonate of soda. Stir into creamed
mixture. In a separate bowl make up the 1
cup of Orgran Vanilla Cake Mix according
to the directions on the packet, using one
extra egg, 85ml water and 30g butter.
Stir both cake mixtures together. Gently
stir in frozen raspberries. The raspberries
must be stirred in while they are still
frozen so they will retain their shape. In
another separate bowl make up the 1 cup
of Orgran Chocolate Cake Mix according
to the directions on the packet, using the
extra egg, 85ml water and 30g butter.
Spread small portions of vanilla-raspberry
cake mixture into prepared tin. Add small
quantities of chocolate cake mixture. Do
not swirl cake mixtures together. Place
into a moderately-slow oven and bake
for approximately 60 minutes or until
cooked in the centre when tested. When
cooked, remove from oven and leave in
tin for 15 minutes before turning out
onto a fine wire rack to cool.
apricot-cinnamon
biscuits
Preparation time 15 minutes. Cooking
time 15 minutes. Makes approximately
25 biscuits
ingredients
1 x 200g (7oz) packet Orgran Apricot
and Coconut Cookies
125g (4oz) butter or salt reduced
monounsaturated margarine
½ cup caster sugar
½ teaspoon vanilla essence
2 tablespoons golden syrup
1 egg, lightly beaten
100g (3½oz) finely chopped dried
apricots
½ cup Orgran Self Raising Flour
1 cup Orgran Plain Flour
¼ teaspoon ground nutmeg
1 teaspoon cinnamon
¼ teaspoon bicarbonate of soda
method
Preheat oven to 180°C (350°F). Prepare
two biscuit trays by spraying with
cooking spray. Crush Orgran Cookies
in a food processor or blender. Cream
butter, sugar, vanilla and golden syrup.
Gradually add egg to creamed mixture,
beating well after each addition. Stir
crushed biscuits and chopped apricots
into creamed mixture. Sift gluten
free flours, nutmeg, cinnamon and
bicarbonate of soda into creamed
mixture and mix well. Mixture should
be a firm consistency. Using lightly
floured (gluten free) hands, roll small
portions of mixture approx. the size of
a walnut. Place biscuits onto prepared
trays and gently flatten with a fork
dipped in gluten free flour. Place trays
into a moderate oven and bake for
approximately 12-15 minutes or until
golden brown and cooked. When
cooked, remove from oven and leave on
trays for 2 minutes. Loosen biscuits and
leave on trays to cool. When completely
cold, store in an airtight container.
amaretti biscuits
These biscuits use
Orgran Amaretti
Biscotti as a base for
the mixture. They
resemble Greek-style
almond biscuits,
however these are
a lot quicker and
easier to make.
Preparation time
20 minutes. Cooking time 20 minutes.
Makes approx 28
ingredients
1 x 150ge (5.2oz) packet Orgran
Amaretti Biscotti
4 egg whites
1 cup caster sugar
½ teaspoon almond essence
200g (6oz) ground almonds
100g (3½oz) almond flakes
method
Preheat oven to 160°C (340°F). Prepare 2
flat oven trays by spraying with cooking
spray. Line trays with baking paper. Put
Amaretti Biscotti into the bowl of an
electric food processor and process until
fine biscuit crumbs. Place biscuit crumbs
into a medium sized mixing bowl. Stir
egg whites, sugar, almond essence and
ground almonds into crushed biscuits.
Mix well to combine ingredients. Place
flaked almonds into a small bowl. Drop
heaped teaspoons of mixture into flaked
almonds. Roughly coat mixture with
flaked almonds. Place biscuits onto
prepared trays. Place into a moderate
oven and bake for approximately 20
minutes or until firm and very pale
brown. When cooked, remove from oven
and leave on trays for 2 minutes. Loosen
biscuits and leave on trays to cool. When
completely cold, remove from trays and
store in an airtight container.
everyday health autumn 07
25
a vegan on a mission
by sue belfitt
Sue Belfitt, a vegan for over 25 years is
always surprising us with her inventive
and delicious dishes. She has once
again excelled in these fabulous recipes
that use no animal ingredients and are
fantastic to serve to all your family and
friends.
At the moment I am in organizational
mode as I prepare the menu for
Camp with Wings, an annual event
for un-schooled teenagers. All food is
vegetarian with emphasis on healthy.
The following are some of the recipes
I have been working on for feeding
a large mob of ravenous teenagers.
Hope you enjoy!
-Sue Belfitt
almond vegetable terrines
ingredients
2 onions, chopped
2 garlic cloves, crushed
½ cup stock
5 cups mixed chopped vegetables
1½ cups almonds, blanched if you like
½ cup flaked almonds
2 cups water
5 tbsps olive oil
3 tbsps Orgran Plain Flour
½ cup stock
1 tsp horseradish
½ tsp dry mustard
1 tbsp wheat free tamari
½ cup Orgran Crumbs
1 tsp freshly ground pepper
method
Sauté onion in 2 tbsps olive oil for a few minutes then add
the garlic when it becomes aromatic, add ½ cup stock and
the vegetables and allow to simmer for 15 minutes or until
the vegetables are just tender. Set aside. Roast the 1½ cups of
almonds in the oven. When ready blend them with the 2 cups
of water until smooth and milky. Place the other 3 tbsps of oil
in a small saucepan on low heat and stir in the Orgran Flour.
Then slowly pour in your almond milk, stirring all the time.
Bring to the boil and allow to thicken then simmer for a few
minutes and add the tamari, horseradish, mustard and pepper.
Remove from the heat and stir into the cooked vegetables. In a
bowl mix together the Orgran Crumbs and the flaked almonds.
This dish can be made as a large casserole but my preferred
method is to make individual terrines. Spoon your mixture into
whatever you use and then sprinkle the crumb mix over the top.
Bake in a preheated 200°C oven for 15 minutes.
26
everyday health autumn 07
avocado and chickpea loaf
ingredients
1 large ripe avocado
2 cups cooked chickpeas
1 cup Orgran Crumbs
2 tbsps tomato paste
¼ cup fresh chopped herbs, oregano, parsley and basil
1 tbsps wheat free tamari
½ large red capsicum, chopped
1 tsp freshly ground black pepper
1 tomato
method
Mash the chickpeas and avocado and mix together in a large
bowl. If too dry add a little of the stock from the chickpeas.
Add the tomato paste, capsicum, herbs, pepper and tamari
and mix well. Add the Orgran Crumbs. Allow to sit for 5-10
minutes then the mixture should be moist but stiff. Slice the
tomato. Oil your loaf tin and spoon in the mixture, pressing it
down. Place the sliced tomato down the middle of your loaf
then cover the tin with foil or a flat cooking tray. Place in a
preheated 180°C oven and cook for 40-45 minutes. Serve with
baked vegetables and sprouts.
vegetable flan
pastry ingredients
2 cups Orgran Pizza and Pastry mix
1 medium sized sweet potato, cooked and mashed
3 tbsps olive oil
¼ cup sesame seeds
Seasoning to taste
method
Place the pizza mix in a mixing bowl and rub in the olive oil. Add
the sesame seeds and seasoning if used. Now add the sweet
potato and if too dry add enough water until you are able to
pull together a dough. Roll out on a floured board to 8mm thick
and place in a 25 cm flan tin. Trim your edges and then cook
this in a preheated 180°C oven for 15 minutes. Remove from the
oven and set aside while you prepare the filling.
a vegan on a mission
by sue belfitt
filling ingredients
2 onions, diced
2 medium carrots
4 medium sized potatoes
1 cup peas
method
Sauté the onion in a little stock. Add the diced carrot and
potato and simmer until the vegetables are almost cooked
and then add the peas. Cook for a couple minutes more
then remove from the heat. Allow to cool then place cooked
vegetables in the flan base.
white sauce ingredients
½ cup Orgran Plain Flour
2 tbsps olive oil
2-2½ cups soy or rice milk
2-4 tsp gomasio (sesame salt)
nutritional yeast
method
Place the oil in a small saucepan on low heat then stir through
the flour. Then add 2 cups of the soy milk slowly, stirring all
the time. Allow to boil then simmer on low till thickened, you
will need to add more soy milk if the sauce is too thick. Now
remove from heat. Stir in the gomasio. Pour this over the
vegetables and sprinkle with nutritional yeast. Place in the oven
for 10 minutes and then serve hot with a bean or green salad.
apricot tofu delight
crust ingredients
1 cup Orgran Plain Flour
½ cup sesame seeds
1 cup coconut
1 cup rice flakes
½ cup maple syrup
¼ cup grape seed oil
method
Whisk the oil and syrup together in a bowl Add all the dry
ingredients to this, stirring it through evenly. Then add enough
water to make a dough. Allow to sit for a while before pressing
the dough into an oiled pie dish. Bake in a preheated 180°C
oven for 15 minutes.
filling ingredients
500g tofu
500g ripe apricots
1 tbsp cornflour
½ tsp nutmeg
juice of 1 lemon
method
Seed the apricots and blend with the tofu, cornflour and lemon
juice. Pour into a bowl and stir through the nutmeg. Pour
into the pie crust and place in 180°C oven and cook for 25-30
minutes or until the centre is firm to touch.
sesame munchies
ingredients
1 cup Orgran Self Raising Flour
¾ cup sesame seeds
1 cup coconut
1 cup rolled rice
½ cup palm sugar, grated
1 cup dates
150g dairy free margarine
method
Place the dates in a small saucepan and cover with water. Bring
to the boil and then simmer until the dates are soft. Mash
while still hot and stir through the rice flakes. Set aside. Toast
the sesame and coconut in a preheated 180°C oven for 10
minutes. Remove from the oven and allow to cool. Place the
dairy free margarine in a bowl and beat till soft, add the grated
palm sugar and beat until light and fluffy. Stir in the seeds and
coconut. Then add the date mix and stir well. Form into balls
and place on an oiled tray, flatten with a wet fork. Now place
in a 190°C oven for 15-20 minutes. When the biscuits are done
remove from the tray to a wire rack to cool.
everyday health autumn 07
27
ORGRAN NATURAL FOODS
Division of Roma Food Products
47-53 Aster Ave, Carrum Downs. VIC 3201
Tel: 03 9776 9044 Fax: 03 9776 9055 Email: [email protected]
www.orgran.com
pasta perfetto
by carole hofflin
APasta comes from the Italian word for paste,
meaning dough made from flour and water.
World-wide there are more than 140
different types of pasta, with each country
offering their own unique style to what is
essentially an Italian regional dish.
Remnants of pasta have been found at
archaeological sites in Europe and are dated
around 400BC. In Western China noodles
were found dating back to 2000BC.
Most pasta is made from durum wheat
but in Asia noodles can be made from
buckwheat, rice or mung bean.
The availability of gluten-free pasta has
certainly broadened menu options within
the gluten-free diet as they can be enjoyed
in a huge variety of ways, either hot or cold.
Pasta is a nutritional and easy dish to
prepare and is especially great when the cooler days of autumn are just
around the corner.
So pull out your favourite pasta sauce recipe and get the water boiling!
ingredients
pasta sauce
2 tins crushed tomatoes
½ tsp basil, dried
½ tsp oregano, dried
½ tsp thyme, dried
1 tbsp parsley, fresh or dried
black pepper, freshly ground
1 small onion, finely chopped or
grated
garlic, crushed
olive oil
parmesan
1 pkt Orgran pasta of your choice
Orgran
cannelloni
ingredients
1 bunch spinach, cooked
thoroughly drained and chopped
250g ricotta cheese
2 eggs
Jar gluten free pasta sauce
1 pkt Orgran Pasta Flour
method
Preheat oven to 180°C. Mix together
spinach, cheese and eggs. Add salt
& pepper to taste.
Set aside.
method
Quantities for this recipe largely
depend upon the amount of pasta
used and personal taste.
Cook the onion with the oil until
soft and then add the garlic. Add
the herbs then the tomatoes.
Simmer on a low heat for about
ten minutes. Serve immediately
over hot gluten-free Orgran pasta.
Sprinkle pepper & freshly grated
parmesan cheese on top before
serving.
Important: Never over-cook pasta;
always follow the directions on
the packet and the end result will
always be perfectly al dente.
Carole Hofflin is a
Registered Nurse and
a gluten-free cookery
teacher with Gordon
TAFE, Geelong. Currently
studying for her
Naturopathy Degree,
Carole has followed a strict
gluten-free diet for many
years. She has combined
her passion for cooking
with a professional interest
in Coeliac Disease and
Non-Coeliac Gluten Intolerance to produce
cookbooks that have helped many people in
their pursuit of tasty gluten-free food. Carole
enjoys experimenting with different ingredients
& especially relishes the challenge of adapting
old favourites to make them gluten-free. She
has successfully adapted many traditional
German recipes. Her husband Albert is German
and a constant source of inspiration. Carole
strongly believes you should never have to
Aapologise for a meal or cake being gluten-free.
She will not accept second-best in her food. A
Aspecial diet can be restrictive enough without
the added burden of it being bland. She says
gluten-free food should be of a sufficiently high
standard that all people, not just the gluten
intolerant, can enjoy it.
With her third book, Is it gluten-free? An A-Z
of things gluten-free now released, she has
exposed the gluten-free world to the broader
community by recognising that a gluten-free
diet affects many more than just the individual &
their immediate family. Carole’s dream is to one
day see gluten-free food available everywhere,
just like say vegetarian food is now. With the
increased incidence of Coeliac Disease and NonCoeliac Gluten Intolerance in our society she
believes this is not unreasonable, it’s absolutely
necessary!
Carole Hofflin
Contact Carole at
www.gorgeousglutenfree.com.au
Following the instructions on the
Orgran Pasta Flour pack, make
up rectangular sheets for the
cannelloni. Cook in boiling water
for 2 minutes and rinse well with
cold water when done.
Lay out the pasta and place a
spoonful of mixture down each
length and roll into a log.
In a baking dish, cover the bottom
with half a jar of pasta sauce.
Arrange the cannelloni evenly on
top, pouring the remainder of sauce
on top to cover the pasta logs.
Cook in the oven for 15 to 20
minutes, or until cannelloni is heated
through.
everyday health autumn 07
29
world . The ORGRAN products provide a holistic
approach to better health and nutrition.
It is also recognised by the medical profession that
many degenerative conditions, digestive complaints,
post operative recovery, weight control, low energy
and behavioural problems can be improved with the
correct natural foods. ORGRAN produces the most
comprehensive range of natural gluten free foods
endorsed by nutritionists and dieticians.
offers the highest biological benefits to meet the
strictest demands set by consumers of natural foods,
athletes and those on specialised diets.
For people with specific allergies or intolerance,
the brand provides an identity and relationship that
people can depend on. The ORGRAN name is
synonymous with purity and health and is the brand
of easy choice when selecting suitable nutritious
foods from supermarket shelves as opposed to
trying to unravel complicated labelling.
All ORGRAN products are wheat free, gluten free,
dairy free, egg free, yeast free, gmo free and natural.
For your convenience, we have marked all products
that are certified Kosher with the Kosher logo.
ORGRAN - FOODS FOR BETTER HEALTH &
WELL-BEING
ORGRAN is a leading manufacturer that is totally
focused on health and nutrition.
It was founded from sound philosophy and
fundamental objectives to assist people improve
their health and well being and also providing
nutritional alternatives for those with special dietary
requirements.
ORGRAN - THE TRUSTED NAME
ORGRAN is the original pioneer producer of natural
gluten free foods.
The exclusive production plant is one of the very
few establishments in the world totally dedicated to
natural gluten free foods and producing in a strictly
controlled common allergen free environment. This
ensures that the foods are of the highest purity and
ORGRAN – THE FAVOURITE
ORGRAN products are considered the finest in any
category, be it pasta, bread mixes or biscuits.
Pasta connoisseurs in Italy prefer the texture and
quality of ORGRAN pasta.
Gluten free bread mixes and flour are also a favourite
of professional and domestic bakers alike for their
similarity in function to wheat based flours.
ORGRAN - WORLDWIDE
ORGRAN products are enjoyed by millions of loyal
consumers in more than 50 countries around the
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Orgran Pancake Mixes are a
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Quick and easy to prepare, the Orgran
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pies, quiches and much more!
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glutenfritt mjöl
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SELF RAISING
AND PLAIN FLOUR
The ORGRAN Self-Raising Flour
can be substituted into any
traditional recipe to make your
favourite cakes, biscuits, scones
and so much more!! The ORGRAN
All Purpose Plain Flour is ideal for
baking, batters, thickening and
desserts.
EÅ==
h
EÅ==
NO EGG
- EGG REPLACER
An original egg substitute that does not
contain cholesterol, lactose or animal
derivatives and is perfect for vegetarians
or vegans and those watching their
cholesterol.
Dairy Free
47-53 Aster Ave, Carrum Downs. VIC 3201
Tel: 03 9776 9044 Fax: 03 9776 9055
Email: [email protected]
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natural ingredients. Simply add
boiling water, stir and enjoy!
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Available in a variety of
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Product voor traditione
see end
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ORGRAN SENZA GLUTINE
8% senza
è
grassi. Nonsenza glutine, senza
Da come
risultato contiene ingredientilievito, uova,
i di forno
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ottimo ed artificiali
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macinato
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nti: glucono pietra 35%, farina
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uno
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Egg Free
SENZA
The ORGRAN Bread Mix and Wholemeal
Bread Mix are wheat, gluten, yeast, egg
and lactose free and not to mention
98% fat free. They contain no artificial
ingredients or animal derivatives.
These products produce a perfect loaf
and are the choice for bakers. Use in
a bread maker or conventional oven.
amehl,
o delta lactone,
ngummi:
ORGRAN NATURAL FOODS
LE
RECYC
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FEI;ÅB
BBÅKH
Made from 100% baked Australian
rice, the ORGRAN All Purpose
Crumbs are the perfect alternative to
traditional breadcrumbs. ORGRAN
All Purpose Crumbs are natural
and ideal for all crumbing purposes
and as well as a nutritious filler for
sausages and stuffings.
Gluten Free
NE
TICO
NTO DIETE
BREAD MIXES
Orgran GfG is a revolutionary
development that works much in the
same way as gluten and mimics a
similar function to provide workability
and resilience in baking and cooking.
Orgran GfG is made from natural
plant-derived ingredients that impart
very important functional properties
for the control of volume, texture and
uniformity.
MIT
Wheat Free
PASTA FLOUR
Wheat and Gluten free pasta flour is a
special blend of flours enabling you to
produce fresh, home-made pasta. You
can now enjoy your home-made gluten
free ravioli, cannelloni and tortelli.
ALIME
stion
pack
g sugge see end of
servin
before
for best
d
The truste
foods. being
.
natural
to fulfilling
gluten freed foods for well
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ORGRAN
Combining specially selected herbs
and spices, Orgran Coating & Stuffing
Mix is ideal for use with all meats and
vegetables and will enhance their
natural flavours and aromas.
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FALAFEL MIX
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GLUTÉNMENTES)
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fokhagyma, petrezse
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of pack
ORGRAN: Leading
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name in natural
nutrition and natural foods. The trusted
A gluten free food
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Tillsätt 200mL för att undvikaönskad tjocklek. Skär av
på bakbordet till plattor av i 3 minuter. Häll
Forma degen ) och koka i vatten
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och serverabra att använda till
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pastamaskini Australien
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vegetabilsk getabilske monoglyseri
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tradisjonell
Fremgangs vann, eller for tilsvarende)
200mL
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små
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Kna deigen mel på benkenkok i vann
Strø glutenfritt lengder og
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fyl
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til ravioli og
Skyll og server
anvendes
*Kan også I Australia
TON)
Produsert
O (GLUTEENI
PASTAJAUHmaissijauho, riisijauh
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Ainesosat: , gluteenikorvike , k
perunajauho lys, perunajauho k
maissitärkkemetyyliselluloosa,
guarkumi,
Ohjeet:
vettä tai munia
Lisää 200mL
sen mukaisesti)ja jaa pieniin
gluteen
Alusta taikina
Ripottele pöydälle
paksuiseksi.
haluamasinauhoiksi ja keit
Leikkaa ja tarjoa miele
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Australialain
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Tu
MUFFIN MIX
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majsstivelse, råsu
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Australsk Produkt
MUFFIN MIX
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Ingrediënten:
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PARVE
s
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crunchy and provides a delicious
tasting, nutritious food which contains
more than 8% dietary fibre!
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MOLASSES
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FRUIT BARS
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CAKE MIXES
Chocolate and Vanilla cakes
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free, egg free and vegan cake
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Choc Chip, Amaretti and Lemon
Poppyseed.
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slice, toast or freeze. Just add
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or bread maker. Nutritionally
enhanced with sorghum and
psyllium, the mix provides dietary
fibre with no egg.
CANNED SPAGHETTI
TRIPLE CHOC
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Produsert I Au
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Wheat Free and Gluten
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you can still enjoy a delicious
treat without the addition of
fats, cholesterol or artificial
additives.
Buckwheat, and Rice & Millet
Stoneground pastas are produced
encompassing traditional methods
to retain the natural flavours and
ensure the products offer the
highest nutritional benefits.
RICE AND
CORN PASTA
CHOCOLATE
MOUSSE MIX
This range offers pasta with the
nutrition of two great grains,
made from a natural combination
of rice and corn and is a perfect
alternative to wheat pasta.
Australia’s first gluten free, wheat
free, dairy free, casein free, yeast
free, egg free Chocolate Mousse
Mix with no added cane sugar and
suitable for vegans. Also 98% fat
free. This product is so easy, just
add water, mix and serve!
KOSHER
Casein Free*
GMO Free
Vegan
PARVE
where shown
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ALIMENTO DIETETICO
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fra ma
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Tilverkad I Australie
For best
7
Blueberry, Apricot, Choc Cherry and
Choc Hazelnut Bars are convenient
snacks that are low in fat, contain no
added cane sugar and are simply
irresistible!
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More tha
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Orgran Pasta & Sauce Tomato and
Basil is made from premium Rice
and Corn pasta with vegetable herb
ingredients. It is naturally wheat free
and gluten free, making an excellent
quick meal for home or work - all
prepared in the one pan. An easy
dairy, cane sugar, yeast extracts and
MSG free meal.
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Vegan
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PASTA AND SAUCE
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L B EI N
snack ideas
tried and true
Yvonne Voorthuizen
Sometimes you don’t want
to spend hours in the
kitchen cooking up a tasty
nutritious meal. If time
is short and tummies are
grumbling, try one of these
fabulous recipes. With the
help of Orgran you can
serve up delicious food in
just a few minutes. Use
low fat versions wherever
you can to cut down the
calories.
Yvonne is the author of Gluten Free Delights and
Gluten Free meals, publications that each have
around 60 gluten free recipes and information
on gluten free foods, all suitable for people who
are Coeliacs or wheat intolerant. Yvonne uses
Orgran products in her cooking and keeps all
the ingredients as simple as possible.
Always an avid cook, and grandmother of
eleven, Yvonne found preparing gluten free
meals a real challenge when her husband was
diagnosed Coeliac ten years ago. But after many
baking hours and plenty of time testing and
tasting she was able to perfect her ATried and
True recipe collection, some of which she shares
with you here. Contact Roma Foods if you wish
to purchase copies of her books.
mini quiches
ingredients
3 rashers gluten free bacon
½ cup grated cheese
2 beaten eggs
½ cup milk
¼ cup Orgran Self Raising Flour
½ tsp mixed herbs or parsley
Salt and pepper to taste
method
Preheat oven to 180°C, grease patty tins. Combine egg, bacon,
flour, milk, cheese and herbs. Add salt and pepper to taste. Pour
mixture into tins, bake approx 15 minutes until golden brown.
spinach and feta muffins
ingredients
2½ cups Orgran Self Raising Flour
250g cooked spinach
150g low fat feta with herbs
½ cup chopped dried tomatoes
dill
2 tbsps parmesan cheese
90g butter
1 beaten egg
11⁄3 cups low fat natural yoghurt
method
Preheat oven to 200°C, grease 2 muffin tins and line bottoms
with baking paper
Place flour, spinach, feta, tomato, dill and parmesan into a
large mixing bowl. Melt butter in a medium sized bowl, stir in
egg and yoghurt, mix well then add to dry ingredients. Place
a tablespoon of mixture in each of the prepared tins and bake
for approx 12 minutes or until golden brown and cooked when
tested with a skewer. Leave in the tins for five minutes before
turning out onto a wire rack to cool.
32
everyday health autumn 07
gluten free recipes
by yvonne voorthuizen
anzac biscuits
fish cakes
These lovely traditional biscuits are well
worth the effort they take to make.
ingredients
ingredients
1 cup caster sugar
1 cup Orgran Plain Flour
1 cup gluten free corn flakes crushed
1 cup gluten free puffed rice
¾ cup coconut
125g butter
2 tbsps golden syrup
2 tbsps boiling water
1½ tsps bicarb soda
method
Preheat oven to 150°C, line tray with
baking paper. Baking time 10 mins
In a saucepan on low heat, put the butter
and golden syrup and as these melt, add
boiling water to which the bicarb soda
has been added. The mixture will go
frothy. Into a bowl put the caster sugar,
flour, coconut, puffed rice and crushed
cornflakes, pour over the frothy mixture
and mix well, mixture should be very moist.
Variation: You may use Orgran Gluten Free
Muesli in place of the puffed rice.
Roll mixture into small balls, it helps
to have your hands damp, as you put
them on a tray, press them down lightly
with your fingers. Anzacs will spread
and become wafer thin, so only make
small balls. Bake until golden. Watch the
biscuits carefully while in the oven as they
can burn very quickly, turn your trays for
even cooking. Allow to cool on tray for 5
minutes before lifting onto cooling rack.
meatballs
ingredients
1 x 105g tin pink salmon
2 medium potatoes cooked and mashed
1 small onion, finely chopped
1 tbsp chopped parsley
1 beaten egg
Salt and pepper to taste
Orgran Plain Flour
Orgran Crumbs
lemon meringue pie
method
ingredients
Mix together the drained salmon, onion,
parsley, mashed potato, salt and pepper
to taste and add half the beaten egg to
bind. Form into small patties then lightly
roll in the remaining beaten egg, then the
flour and lastly the crumbs. Allow to sit
covered with cling wrap in the fridge for a
few hours before cooking a little very hot
oil. Cook until golden on both sides.
1¼ cups Orgran Lemon Poppyseed
Biscotti
½ cup melted butter
2 x 250g cream cheese
400g condensed milk
½ cup lemon juice
4 egg whites, at room temperature
½ cup caster sugar
potato pancakes
method
ingredients
4 large potatoes, peeled dried then
grated
1 finely chopped onion
2 rashers gluten free bacon diced
1 egg
2 tbsps Orgran Plain Flour
Salt and pepper to taste
method
Grate potatoes into a bowl, add
chopped onion and bacon add the egg,
flour and salt and pepper to taste.
Heat a little oil in a fry pan and drop in
spoonsful of mixture cooking till golden
on each side.
Preheat oven to 200°C, grease a 23cm
spring form pan.
base
In a bowl combine the crushed biscotti
and butter, press into base of pan.
filling
Beat cream cheese till smooth, add
lemon juice, condensed milk and beat
well. Pour over prepared crumb base.
Chill until firm. Beat egg whites until soft
peaks form, gradually add caster sugar,
beating well between each addition.
Spoon stiff mixture onto the cheesecake
and bake for 5 to 7 minutes until the
meringue is golden.
500g mince
Dried onion flakes
1 tbsp gluten free soy sauce
Orgran Crumbs
Salt and pepper to taste
method
Combine all ingredients together, using
enough crumbs to bind the meatballs,
you can add an egg yolk if you prefer to
bind. Use as many dried onion flakes as
you like and then roll up into small or
medium sized balls as required. Fry using
a little butter.
everyday health autumn 07
33
When the munchies attack,
bite back!
Quick easy and
nutritious snacks
for any time of
the day
Nut
DAIRY
N FREE
FREE
GLUTE
1. Ser
Servings: l Fat
126, Tota lest
fat 0g, Cho 34g
Total Carb Pe
2g,
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INGREDIE 1
choc chips s
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Brent Terrace,
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RAN (USA) USA
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Servings
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snack attack
and lunchbox ideas
When the kids are home for the holidays
it might be a constant battle to keep them
fed, but at least you can keep an eye on
what they are eating. Once they are back
at school, it can be hard coming up with
appealing foods for their lunchbox day
after day. Here is a huge selection of ideas
that should keep even the pickiest eater
interested.
As part of a healthy diet your child should eat 3 main meals
and 2-3 snacks a day. Snacks are an important part of daily
food intake, especially for children. They need to be nutritious,
tasty, quick and easy to prepare. Having small regular meals
and snacks by choosing from all food groups (while watching
fat intake) is a better approach than skipping meals and
ibingeingw when hungry. The following snack ideas are
suggestions to pack for school or to prepare at home between
main meals. Healthy snacks are suitable for all children (unless
advised otherwise by a dietitian).
School snack ideas
• Slice of fruit loaf/bun/raisin bread.
• Pancake or pikelet (add mashed bananas to mixture for
a change).
• Fruit/date/pumpkin or plain scone.
• Small pita bread (spread thinly with cheese spread or peanut
butter, grated carrot, sprouts and roll up to serve).
• Small handful of rice crackers
• Wholemeal crackers with a slice of low fat cheese.
• Rice cakes with thin scrape reduced-fat cream cheese
(eg. Philadelphia Lite) and Vegemite.
• 1 cup breakfast cereal
• Cup of popcorn (pop in the microwave). Add a small amount
of dried fruit for variety.
• Handful of home made pita chips (cut pita bread into
triangles, sprinkle with a little parmesan cheese and bake
180ºC 15 - 20 minutes until crisp).
• Small can baked beans, spaghetti or creamed corn.
• Celery sticks with a thin spread of peanut butter topped with
sultanas.
Lunchbox ideas
• Slice of low fat cheese with a bundle of carrot and celery sticks.
• Tub of low fat fruit yoghurt (freeze the night before in
warmer months) or low fat fromage frais.
• Small carton of reduced fat flavoured milk.
• Fresh fruit - available in many varieties all year.
• Piece of fresh fruit or 1 cup of fruit salad in a container or
canned fruit snack pack.
• Small handful of dried fruit or nuts (for over 5 year olds only).
• Small container of assorted salads (eg. pasta, rice).
• Salad box with a hard-boiled egg, cherry tomatoes and a
bread roll.
• Snow peas, feta, pitted olives.
• Can of jelly and fruit.
• Grissini sticks.
• Homemade pizza.
• Vegetarian quiche or frittata.
• Noodles with chicken and snow peas.
• Falafel.
• Rissoles, meatballs or kebabs.
• Low fat cheese cubes or sticks.
• Sushi rice roll with avocado, carrot and tuna.
• Chicken drumstick.
Nutrition tip
Children eat different amounts of food
according to their growth patterns. For smaller
appetites pack smaller serves - cut sandwiches
into quarters and chop up fruit so that there is
still time to play.
everyday health autumn 07
35
snack attack
and lunchbox ideas
School lunches
Fill the lunchbox with a variety of healthy foods. Be sure to
include plenty of fresh fruit, salad vegetables and bread or
low fat cracker biscuits. Put in low fat protein food such as
meats, fish, dairy products, baked beans or boiled egg. Use
margarine/butter sparingly. If sandwich filling is moist (ie.
avocado, cheese, salad etc) try to leave out margarine/butter.
Dairy foods, meat and eggs need to be kept cold. Put a frozen
drink bottle in with the lunch box or use a cooler bag. Cut
sandwiches into strips or use a shape cutter for a novelty.
Try these sandwich fillings
• Lean roast beef, lamb or pork with tomato and lettuce.
• Light cream cheese, grated carrot and sultanas.
• Low fat cheese, pineapple and lettuce.
• Ricotta or cottage cheese, tuna and snow pea sprouts.
• Baked beans (drained) and grated low fat cheese.
• Avocado, instead of margarine.
• Avocado, bean sprouts and tomato.
• Lean ham and fruit chutney.
• Roast beef or pastrami with salad.
• Chopped egg, cucumber and lettuce.
• Chopped skinless chicken, low fat mayonnaise and lettuce.
• Peanut butter lightly spread, topped with chopped dried fruit
(apricots and sultanas).
• Bananas mashed with ricotta cheese.
• Hummus, sliced tomato and sprouts.
• Rissoles, homemade meat pattie and tomato / tomato sauce.
• Tuna or salmon with low fat mayonnaise.
Ideas for home
Home snack ideas
• Rice cakes lightly spread with ricotta or ilightw cream cheese
and vegemite or fruit spread.
• Toasted muffin with a scrape of honey or fruit spread.
• Slice of toasted wholegrain bread topped with ricotta
cheese and fruit spread.
• Crispbreads with a low fat topping or plain biscuits.
• Toasted sandwich – use baked beans with a slice of low fat
cheese or lean ham and creamed corn.
• Homemade muffins or buy a low fat muffin mix
(check your supermarket).
• Frozen banana (spear peeled banana with icy-pole stick
and freeze) or other frozen fruit such as grapes, peeled
orange or mandarin segments.
• Scoop low fat ice cream with ½ cup canned unsweetened
fruit.
• Banana smoothie (using skim or Lite White milk or low fat
soy drink).
• Fruit yoghurt smoothie (blend ½ cup skim milk or low fat
milk plus ½ cup canned unsweetened fruit).
• Ice blocks made with equal quantity fruit juice and low fat
yoghurt.
• Ice blocks made of diet cordial.
• Fruit kebabs (skewer cubes of fruits onto bamboo skewers).
• 200g tub of frozen yoghurt or low fat fruit yoghurt.
• Fruit platter with low fat yoghurt to dip.
• Bowl of pumpkin soup made with low fat evaporated milk
or skim milk not cream.
• Vegetable rich soup with spiral pasta.
• Raisin toast.
• Noodles
• Cheese scones or muffins (mix in grated cheese or sprinkle
on top & grill).
Nutrition tip
Fruit has more fibre and less calories than fruit
juice. Make fruit a regular lunch box item.
36
everyday health autumn 07
snack attack
and lunchbox ideas
Take-away snacks
• One small or frozen yoghurt.
• Low fat ice creams.
• Plain ice blocks.
• Low fat yoghurt or low fat dairy snack.
• 300ml carton of flavoured milk.
• Popcorn.
• Corn on the cob (forget the butter!)
Information courtesy of The Children’s Hospital at Westmead,
www.chw.edu.au
This article was sourced from and approved by The Childrens Hospital
at Westmead. The opinions expressed in this article are not necessarily
those of Everyday Health magazine, its principals, staff or agents
and publication does not constitute or imply any endorsement or
sponsorship of any product, service or organisation unless otherwise
stated
Remember
• Use only small amounts of oil, margarine and butter.
• Offer water and milk to drink instead of juice.
• Have plenty of fruit and vegetables available.
• Choose snack foods based on breads, fruit, vegetables and
dairy foods that are filling and nutritious.
Drinks
Water and milk are the best drinks for children.
Label reading
Processed snacks can contain a lot of hidden fats. Check
the nutrition panel and choose product with <10g fat per
100g/100ml. Involve your child in choosing their own lunch
from a range of healthy options. Children who are involved in
their own food choices may be more likely to change to good
life-long eating habits.
Orgran’s great snack suggestions
GLUTEN FREE
DAIRY FREE
Choc Chip
Cookie
Maxibiscotto con gocce di cioccolato
Biscuit aux pépites de chocolat
W
Net 55ge/ 1.9 oz
G
GRAN
OR
EL
L B EI N
for best before see back of pack
ALIMENTO DIETETICO SENZA GLUTINE
everyday health autumn 07
37
Have your cake and eat it too...
*97% fat free!
Available in
delicious Vanilla
and moist Chocolate!
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kids cooking
let’s do lunch
When you are on holidays from school and
looking for something to do, how about
doing some cooking? These recipes would
be great to share with friends or to include
in your lunchbox, but don’t forget to clean
up the kitchen afterwards!
All recipes make approximately 12.
cup cakes
breakfast bombs
ingredients
ingredients
1 pkt Orgran Vanilla or Chocolate Cake Mix
165ml water
2 eggs
60g butter or margarine
150mls warm water
4 level tbsps potato starch
½ cup (80g) rice flour
¾ cup (100g) maize (corn) starch
¼ cup (40g) Orgran Gluten free Gluten
4 tbsps vegetable oil
⁄3 cup (150g) raw sugar
½ tsp salt
1 large carrot finely grated
2 fresh eggs, lightly beaten
2 tbsps milk powder
½ cup sultanas
4 heaped tsps baking powder
1 tsp cinnamon
method
Preheat oven to 180ºC. Grease muffin tray. Combine all dry
ingredients in a bowl. In another bowl, mix together carrot
and oil. Add to the dry ingredients. Mix well. Add warm
water to beaten eggs. Mix well. Pour this mixture into the dry
ingredients, carrot & oil mixture and stir until almost blended.
Divide the mixture among the 12 muffin cups, filling them
about two-thirds full. Place into oven. Bake for approx. 15-20
mins, or until bombs are well risen, peaked in the centre and
springy to touch. Remove from tray onto a cooling rack. Serve
the bombs warm or at room temperature. They are best eaten
on the day they are made, but they can be stored in an airtight
container.
icing
¾ cup Gluten free icing sugar
2 tbsps butter softened
2 tbsps milk
method
Make up cake mix as per instructions on pack. Spoon batter
into individual patty pan cases, about ⁄3 full and bake in oven.
The smaller cakes will take less time to cook than one large
one, so watch carefully to make sure they don’t burn. Remove
from oven and when cakes are completely cool, combine the
icing sugar with the butter and milk in a bowl until smooth.
Spread or pipe icing onto each cake. Sprinkle with hundreds
and thousands, glace fruits, etc. to your taste.
Suggestion: you could use icing sugar mixed with a little
fruit juice and a couple of drops of food colouring (check it
is gluten free) if you prefer, then sprinkle as before.
spaghetti cheese muffins
ingredients
3 cups Orgran Self Raising Flour
1 cup caster sugar
2 eggs lightly beaten
2 x 220g cans Orgran Spaghetti in Tomato Sauce
90g butter, melted or 90ml olive oil
¾ cup tasty cheese grated
1 cup milk
method
Preheat oven to 210ºC. Lightly grease a 12 hole ½ cup muffin
tin. Sift flour into a large bowl and stir in the sugar. Make a
well in the centre of flour. Mix together the eggs, milk and
melted butter or oil. Pour into the well in the flour immediately.
Using a wooden spoon, stir gently until just mixed. Add the
spaghetti and cheese and fold in lightly, don’t over-beat – it is
OK if the batter is a little bit lumpy. Spoon the mixture into the
muffin tin. Bake for approx 15 – 20 minutes, until a skewer
comes out clean. Cool muffins on a wire rack. You can freeze
the muffins, they will still be moist and tasty when they are
defrosted.
everyday health autumn 07
39
IRON MAN
JOE
Joe Margheriti is a 34 year old long distance triathlete recently
diagnosed with Coeliac Disease. Here, Joe tells us about the
challenge of maintaining a gluten free diet with the help of
Orgran, whilst maintaining his rigorous training.
Nutrition for athletes
We all know that living a healthy lifestyle most often than not
comes down to icommon sensew. Good foods and a little
exercise go a long way, with consistency being the key.
Getting through each week on a gluten free diet throws up many
challenges, but how different are the requirements for athletes?
I have been competing in long distance triathlons for six years,
and being diagnosed four months ago with Coeliac disease,
my first goal was to find out what I needed to do from a
nutritional perspective to ensure that I had the energy needed
to get through training each week.
After doing some research on what foods I could and couldn’t
eat I decided not to change too much at once but rather adopt
a icommon sensew approach as we had always followed a
reasonably healthy diet. Training anywhere between 15-20
hours a week, my diet was and essentially still is based around
a high carbohydrate content, and, whilst variety could improve,
maintaining my energy levels doesn’t seem to be an issue.
With most pre-prepared commercial foods being excluded,
my diet consists of lots of natural foods, such as fresh fruit and
vegetables, rices, pastas, meats, salads, and appropriate dairy
products. As junk foods and take away have never been a big part
of my diet I haven’t found this area of gluten free eating difficult
to cope with. Having said that, an alternative for the occasional
take away meal needs to be given a little more thought.
Obviously there are some major changes someone with Coeliacs
needs to make, but on the whole I haven’t really found there to
be a huge difference between my pre and post gluten free diets.
As I still consider myself in the ilearning phasew of gluten free
eating and learning more every week, one of my short-term goals
is to add more variety into my diet. This is important in keeping
on track and not getting bored with your food.
Thanks to companies such as Orgran, gluten free eating
is becoming much easier to adapt to. From my personal
experience, the ikeep it simplew approach means that athletes
can get the required fuel they need to perform at the level that
they may have become accustomed to ipre Coeliacsw.
For those who compete in sports that have demanding
nutritional requirements come race day, I would definitely
recommend seeing a dietician as this is a very specialised area
of knowledge. The quantity and types of food an athlete needs
to consume during an event can change dramatically from
what may be consumed in a normal training session. As an
example, my nutritionist has re-developed my carbohydrate
loading diet to be gluten free. I follow this pre race diet for
three days preceding a long distance event.
Keeping in mind that everyone is different, below is a sample
of what my diet may consist of over the course of a week.
Breakfast:
• Orgran Muesli with yoghurt (of course!)
• Orgran Wholemeal Bread toasted with tomato
• Gluten free corn flakes with skinny milk as well as fruit (ie
canned pears in natural juice) and yoghurt.
• Orgran Apple and Cinnamon Pancake Mix with maple syrup.
• Apple Juice.
Snacks:
• Lots of fresh fruit
• Orgran Corn Crispbread or gluten free flavoured rice crackers
• Rice cakes and honey
• Orgran Blueberry Fruit Bars
• Yoghurt
Lunch:
• Anything reheated from last night’s dinner, ie pasta, risotto
(pumpkin risotto is a favourite!)
• Warm steak salad with heaps of goodies like mushrooms,
capsicum, carrots, cucumber and cheese dressed with a
balsamic vinegar and virgin olive oil.
• Salad sandwich in Orgran Wholemeal Bread or corn tortillas.
• Sushi
Dinner:
• Orgran pasta with home made tomato sauce (thanks mum!)
• Chicken or steak with all the usual vegies - Tip No 1: sweet
potato is a great replacement for normal spuds as it is a
great source of carbohydrates
• Warm steak as per above (but much bigger!!!)
• Gluten free noodle dish from the local noodle bar (this is a
favourite and I definitely recommend talking to your local
shop as they should be more than able to prepare you
something). You could also have a go at preparing something
at home as it is fun to experiment with different ingredients.
• Tacos with red kidney beans, cucumber, cheese, tomato,
avocado and an appropriate sauce. Tip No 2: Kidney beans
are another great source of carbohydrates.
• Fish with a green salad.
• Basmati rice with a sweet and sour sauce, mixed with
stir-fried vegies.
Competing in your chosen sport, no matter what level, doesn’t
have to be made difficult by your limitations in food, in fact I see
it as a positive and a real chance to live by the age old saying,
iyou are what you eatw.
Happy training.
Cheers
Joe
40
everyday health autumn 07
Don’t deny yourself
the good things in life...
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Orgran Wholemeal Bread Mix
with psyllium is a convenient
versatile mix. It does not contain
dairy products or cane sugar
and you do not need to use
eggs to produce a full crusty
loaf that you can slice, freeze,
toast and enjoy in the same way
as ordinary wheat based bread.
It is nutritionally enhanced with
sorghum and psyllium to provide
beneficial dietary fibre.
Just add water and oil and bake
in your conventional oven or
bread-making machine.
alopecia
my story
by sharon perry
My whole world was turned upside down
two years ago when I was making one of my
regular visits to the hairdressers. She started
cutting my beautiful well groomed hair when
she noticed and said to me iSharon I think
you may have alopecia, you have a little bald
patch in the back of your hair which is near
the nape of your neck, it is about the size of
a 5 cent piecew. I was startled, I said iI have
never heard of that, what is it?w Well, I was
to find out the exact meaning of alopecia
- to lose your hair in parts, or in my case
from my entire body. She advised me to go
and see my doctor. He took blood test after
blood test and told me everything came back
normal. But the bald patch was spreading, I
was frantic. I asked my doctor was there any
specialist I could go to see. He told me no,
not that he knew. Again I became worried
sick and kept asking myself, what will happen
if something isn’t done quickly to stop me
losing my beautiful hair, which is my mane,
my pride. Your hair completes your face. I
can’t go bald.
My Mum and Dad were also worried, they rang Edward Beale
from the Edward Beale of Hairdressing. He had no magic
potions or cure, he advised me to go to my local doctor. From
there, Mum and Dad started to look up the Yellow Pages
where they came across a iTrichologistw who treats hair loss at
Clive Clinic in Melbourne. So I made an appointment.
At Clive Clinic they took a snippet of my hair to be sent away
to America for microscopic analysis. I froze, I couldn’t wait that
long for the hair to be sent to America and results sent back. I
needed something to be done now. By this time I was wearing
a scarf wrapped around the circumference of my head as it
was now balding on both sides of my head in a halo shape. I
was very embarrassed about the way I looked.
42
everyday health autumn 07
Michael at Clive Clinic suggested I go on a course of vitamins
and minerals to be taken twice daily, with solutions to rub into
the scalp and lotions to wash my hair in. He said he would
most likely be able to save what hair I had left. But there was
no guarantee it would grow back to cover the bald area. He
suggested I try this remedy, for the eight month course. Once
the hair analysis came back he would be able to give me the
exact tablets of what vitamins and minerals etc I was lacking
in the body due to my rather poor diet and stress from my
heavy work load. He said alopecia is an auto immune disease.
He described it as your auto immune system attacking your
body to get rid of your hair as it is one less body part it has to
try and look after. Michael said the course wasn’t cheap and
left the room for my husband, my Mum and myself to discuss
what we were going to do. We all decided I had to give it a go.
I was so relieved, action at last. So home I went with powders
to be dissolved in orange juice, vitamins, minerals and other
tablets, eighteen a day in all. Also took home various solutions,
shampoos, sprays, etc. I used these products religiously every
day and night. I was going to make it all work and hopefully
my hair would grow back.
I was very embarrassed as more hair fell out, so I gave up my
work and hid myself from the world, I was very depressed. I
hated the way I looked. Thank goodness I had great friends
who made me get out and about. I wore lots of different
scarves and hats to hide my hair loss. I also went back to work,
but only during the day, no more night work. I started eating
properly, actually sitting down and having dinner with my
husband. Finally, looking after myself.
alopecia my story
Eight months later, after numerous visits back to Clive Clinic
for head stimulation and massages, more tablets and solutions
added, still NO RESULTS. I was devastated again. I was now
nearly bald. I had virtually no hair on my head, and not one
hair on my entire body, even my eyebrows and eyelashes had
fallen out. I had come to the conclusion that this treatment
was not working, even though I had given it my best try. I was
so very, very disappointed.
But I bounced back and decided that there would be no more
doctors or magic potions, I was hairless and if that is how I was
going to stay, then I would live with it, but it was not going to
control my life. I was going to be me, fun loving, happy me.
Family and friends told me iYou are still the same lovely, happy
person on the inside and that is what countsw. We all need
family and friends. So I got over feeling sorry for myself and
went out and lived life. After all there are many, many more
people in the world far worse off than me, I have only lost my
hair, it is a not life threatening disease.
As I said there would be no more doctors, etc. until a friend
from the past moved back into town, she told me about a
Naturopath named Lyn Wright. Lyn had helped her with her
auto immune system. So I thought good and hard, wondered
if I was going to be disappointed again. Well I decided I
wouldn’t know unless I made an appointment.
What a lovely lady Lyn is. Very positive she could get my auto
immune system back into some sort of normality, but said she
could not guarantee to get my hair to grow back, it would be a
bonus if that happened. Sure would! She put me on a machine
which tells you exactly what foods, additives, preservatives,
etc. you are allergic to, this is done through your acupuncture
points. It turned out I was allergic to gluten products, the
protein in dairy products and all sugars. My first reaction was
what the heck is there left to eat. Lyn explained to me about
Orgran products and how they are gluten, dairy and sugar
free. So home I went with my new diet.
In less than two months I had lost 12 kilos, most of which I
had put on due to feeling lethargic all the time. I couldn’t even
get out of my own shadow, very unusual for me as I am a very
energetic person who loved to go bush walking, bike riding
and get into the garden. In two months I was feeling like a
million dollars; I was feeling brilliant, happy, back to my old
self. I was even rid of the eczema which has plagued my body
for most of my life. I wondered if it could be as easy as this.
Could it have been my diet all along, or lack of?
I now adapt all my recipes to gluten, dairy and sugar free,
which is easy, especially with Sue Shepherd cookbooks
purchased at the gluten free food show in Melbourne. I use
Orgran products (which are gluten, dairy and cane sugar free)
such as flours, custard powder, rice pasta, lasagne sheets,
bread mix, pancake mix, pizza and pastry mix, crispbreads,
by sharon perry
falafel mix, breakfast cereal, crumbs and more. Orgran has
taken the headache out of me trying to decide how I was
going to prepare my meals.
I am now at peace with my appearance, which is different
from the normal person, but I can live with that, I am just so
glad that my condition is not life threatening. As I said there
are many people far worse off than myself, I give thanks for my
tiny problems.
Alopecia Universalis means total hair loss
from the entire body. Why do we need
hair you may ask. It keeps us warm, cool,
protects our skin, eyes and scalp. It is not
until you lose something that you realise
how important it was. On a cold morning
to breathe in through your nose feels like
you are breathing in ice cubes, freezing
cold, hair even protects our nostrils. Our
eyelashes protect us from the elements of
weather. I have had my eyebrows tattooed
on by Sandy Bowers from Permanent
Beauty Centre in Camberwell; this alone
changed my appearance. I have bought a
very fashionable wig that I love wearing,
it makes me look and feel normal again, I
blend in with the crowd. If only I had one
wish it would be to have my eyelashes
grow back.
Although I say at the start of my story that my whole world
was turned upside down, I am a very lucky person to have such
a wonderful family and group of friends who have all helped
me through this phase of my life. We are sent these difficult
times to see how we can cope and hopefully come out a better
person. Well, I can say I have coped and I have slowed down
to start smelling the roses as the saying goes, giving me time
to share with my family and friends, which I am thoroughly
enjoying and am very grateful for. I now look at life in a very
different manner than I had previously.
Please consult your doctor or dietitian before making any
changes to your diet.
This article was supplied by Sharon Perry. The opinions expressed in
this article are not necessarily those of Everyday Health magazine,
its principals, staff or agents and publication does not constitute or
imply any endorsement or sponsorship of any product, service or
organisation unless otherwise stated.
everyday health autumn 07
43
hair loss
Except for the palms of the hands, soles
of the feet, genitals and lips, the human
body is completely covered with hair
follicles. Most follicles are tiny and many
of the hairs they produce do not grow
long enough to protrude from the pore.
Hair is made mainly of a protein called
keratin. The only living part of the hair is
the bulb, which is anchored to the base
of the follicle. The follicle supplies oxygen
and nutrients to the bulb, and lubricates
the hair shaft with an oily substance
called sebum.
Hair grows in phases, with around one
in ten head hairs ‘resting’ at any given
time. The colour, curl, length, thickness
and amount of hair depend on genetic
factors. There are many different
causes of hair loss, but only those that
damage the follicles can make the loss
permanent. Breaking or damaging the
hair shaft has no effect at all on the
health of the bulb.
Alopecia areata
Alopecia areata is a disorder
characterised by inflammation of the
hair bulb, which shrivels and ultimately
stops producing hair. Alopecia areata is
an autoimmune disease, which means
the immune system mistakenly attacks
cells of the body, and in this case the
hair bulb. Typically, a small patch of
hair - ranging from around 1-5cm in
diameter - drops out, leaving only a
few stubbly hairs. In some cases, the
hair starts to grow back within a few
weeks or months, but other people are
left with persistent bald spots. The scalp
is most commonly affected, although
facial and body hair can also be lost.
Mild cases generally respond well to
cortisone creams or injections, while for
more severe forms oral tablets may be
required. However, for a small proportion
of people with alopecia areata, it is
difficult to get the hair to regrow and
cosmetic options including wigs may
need to be considered.
Male pattern baldness
(androgenic alopecia)
The most common cause of hair loss
in men is androgenic alopecia, or male
pattern baldness. In men who have
inherited the condition, testosterone, the
male sex hormone, actively targets the
hair follicles. Over time, the hair follicles
and consequently the hair shaft is
reduced until it is short, fine and downy.
44
everyday health autumn 07
While there are a number of treatments
available for male pattern baldness, there
is no cure. Treatments include minoxidil
lotion and finasteride medication which
are available on prescription. Cosmetic
options include wigs and hair transplant
surgery.
Patterned hair loss
in women
(androgenetic alopecia)
Hair loss in women tends to produce
thinning over the top of the scalp rather
than a patch of baldness. Minor degrees
of patterned hair loss occur in over 55
per cent of women as they age, however
only about 20 per cent of women
develop moderate or severe hair loss.
Stress, deficiency, vitamin and mineral
deficiencies, a diet low in protein are
exaggerated as causes of hair loss, and
dietary supplements rarely if ever improve
hair loss. Thyroid disease is a rare cause of
patterned hair loss in women. A number
of treatments are available for female
pattern hair loss including topical minoxidil
lotion and antiandrogen medication.
These are available on prescription and
require medical supervision.
Women generally don’t suffer from
androgenic alopecia because their
levels of testosterone are too low to
exert a damaging influence. Hormonal
imbalances, the contraceptive pill or
the effects of corticosteroids can be
responsible for baldness in women. Other
possible causes include iron deficiencies,
a diet low in protein and vitamins,
alopecia areata and traction alopecia.
Traction alopecia
Tight ponytails, plaits or buns can all
result in patches of hair loss, usually
around the scalp margins.
Trichotillomania
Sometimes, people chew or pull on
hair when they are nervous, in a stress
response similar to nail biting.
Hair Weathering
Hair shafts can be broken by rough
handling. Brushing too vigorously, tight
rolling of hair curlers, over bleaching, and
the use of harsh dyes and chemicals, can
dry out the hair and make it brittle enough
to split or break. The hair bulb is generally
unharmed, and normal hair growth will
resume with gentle handling and care.
Ringworm
Ringworm is a fungal infection of the
skin, caused by the fungus microsporum
or trichophyton. Usually, ringworm of
the scalp starts as a small circle of red,
itchy and scaly skin. As this ring grows,
the hairs within its circumference snap
off close to the scalp. Treatment options
include antifungal antibiotics.
Chemotherapy
Chemotherapy refers to a course of
cancer-killing drugs that are taken
by cancer patients. One of the most
common side effects of chemotherapy
is hair loss. Once the chemotherapy is
completed, the hair usually grows back.
Where to get help
• Your doctor
• Dermatologist
• Wigmaker
• Plastic surgeon.
Things to remember
• Hair loss is only permanent if the living
part of the hair, the root, is damaged.
• There are many causes of hair loss,
ranging from rough handling to
hereditary factors.
• There is no cure for male pattern
baldness, although the medication
minoxidil has some effect for some
people.
This page has been produced in consultation
with, and approved by:
The Australasian College of Dermatologists
This information was provided by the Better
Health Channel. Material on the Better Health
Channel is regularly updated, for the latest
version of this information, please visit
www.betterhealth.vic.gov.au
coeliac disease what is it?
Information about Coeliac Disease
Coeliac disease (pronounced seel-ee-ak) is a significant medical
condition that can result in a number of serious consequences
if not diagnosed and treated properly. It is a permanent
intestinal intolerance to gluten in food.
Coeliac disease is a condition in which the mucosa (lining)
of the small bowel (intestine) is damaged. This results in a
flattening of the tiny, finger-like projections, called villi, which
line the bowel. The function of the cells on villi is to break
down and absorb nutrients in food. Looking through the
microscope, the lining of the small bowel normally looks rather
like shag-pile carpet, the villi making up the “pile”. The entire
surface area of the small intestine is comparable in size to that
of a tennis court.
In untreated coeliac disease, the lining of the intestine becomes
inflamed and has a characteristic flat appearance (like a
threadbare carpet). This is referred to as villous atrophy. The
surface area, which enables the absorption of nutrients and
minerals, is seriously reduced (to the size of a table or less)
which can lead to nutritional deficiencies.
brother, sister, child) has about a 10% chance of also having
coeliac disease.
With identical twins, if one has coeliac disease, there is
approximately a 70% chance that the other twin will also be
affected (but not necessarily diagnosed at the same time). This
indicates that both genetic and environmental factors influence
the development of coeliac disease.
Coeliac disease affects caucasians and west Asians. It is
uncommon in the Oriental Asian and full-blood Australian
Aboriginal populations.
Coeliac disease can also be associated with certain other
autoimmune conditions such as type 1 diabetes (insulin
dependent diabetes mellitus), thyroid disease, pernicious
anaemia, rheumatoid arthritis, inflammatory bowel disease and
lupus. It has not been shown that there is a causative link, but
having one genetic autoimmune disease increases the risk of
having another.
How Common is the Condition?
Blood screening tests have shown that coeliac disease affects
approximately 1 in 100 Australians. It is underdiagnosed,
probably affecting over 250,000 Australians, with a range of
presentations, however it is estimated that only 1 in 5 to 1 in 8
Australians have currently been diagnosed.
Can Coeliac Disease be Cured?
Healthy normal villi of the small
intestine (as seen under the
microscope).
Damaged villi of a person
with undiagnosed coeliac
disease.
What is the Cause?
In people with coeliac disease the immune system reacts
abnormally to gluten, causing small bowel inflammation and
damage. Gluten is a protein found in wheat, rye, barley and
oats.
Who gets Coeliac Disease?
People are born with a genetic predisposition to develop
coeliac disease. They inherit a particular genetic make-up (HLA
type) with the genes DQ2 and DQ8 being identified as the
“coeliac genes”. Gene testing is presently available through
some pathology laboratories (by blood test or buccal swab
test). The gene test can be useful as a test of exclusion for
the presence of or susceptibility to coeliac disease. However,
the presence of HLA DQ2 or HLA-DQ8 is not helpful as a
positive predictor of coeliac disease, as only 1 in 30 people
(approximately) with these genes will have coeliac disease. The
gene test cannot diagnose coeliac disease - only exclude it.
It is suspected that environmental factors also play a role. In
many cases, the condition will not have been diagnosed in
other generations, however a first-degree relative (parent,
People with coeliac disease remain sensitive to gluten
throughout their life, so in this sense, they are never cured.
Even if symptoms disappear, damage to the small bowel can
still occur, if gluten is ingested. However, after the removal of
gluten, the small intestinal lining steadily returns to normal (or
near normal) and so does the absorption of food and nutrients.
People with coeliac disease should remain otherwise healthy as
long as they adhere to a diet free of gluten. Relapse occurs if
gluten is reintroduced.
How is the Condition Recognised?
The underlying genetic predisposition is present at birth. Some
infants become rapidly and severely ill when foods containing
gluten are introduced into their diet; other children develop
problems slowly over several years.
Coeliac disease was once considered to be a childhood
condition, which only produced symptoms in very young
children. It is now well recognised that symptoms can appear
for the first time at any age from infancy to senior years.
Many have few or no problems during childhood but develop
symptoms only as adults. In addition, the symptoms of coeliac
disease can range from severe to minor or atypical and can
even be clinically silent. Some symptoms may be confused with
irritable bowel syndrome, or wheat or other food intolerance,
while others may be put down to stress, or getting older.
As a consequence it may take some time before an accurate
diagnosis is sought, or made.
everyday health autumn 07
45
coeliac disease what is it?
What are the Symptoms?
Diagnosis
The severity of symptoms is extremely variable. Listed below
are some of the symptoms which may occur singularly or in
combination:
• Fatigue, weakness and lethargy
• Anaemia
• Flatulence and abdominal distention
• Diarrhoea - can be quite severe but may not necessarily be
obvious
• Constipation - can be experienced rather than diarrhoea
although many people do not experience either and some
experience both
• Cramping and bloating
• Nausea and vomiting
• Weight loss - although many do not lose weight and some
can even gain weight
Coeliac blood tests should be used for initial screening (“coeliac
serology and IgA”). If the results are positive, a referral to a
gastroenterologist will be necessary. The diagnosis must be
confirmed by performing a gastroscopy (an endoscope is
passed through the mouth into the small bowel), a procedure
that allows tiny samples (biopsies) to be taken from the
small bowel which can reveal if gluten is causing damage.
A gastroscopy is done in a hospital or day-procedure centre
while the patient is sedated (most people find it very straight
forward). Taking small bowel biopsies is an essential part
of diagnosing coeliac disease as the blood test alone is not
definitive. A second biopsy is usually performed after about
twelve months on a gluten free diet to show that repair of the
damage has occurred.
AAt risk groups, such as first degree relatives and people with
type 1 diabetes, should be tested for coeliac disease.
Less Common in Adults
What are the Long Term Risks of
Undiagnosed Coeliac Disease?
• Easy bruising of the skin
• Recurrent mouth ulcers and/or swelling of mouth and tongue
• Miscarriages and infertility
• Low calcium levels
• Vitamin deficiencies
• Skin rashes such as dermatitis herpetiformis
• Dental defects
• Altered mental alertness
• Bone and joint pains
Common in Children
• Abdominal distention, pain and flatulence
• Nausea and vomiting
• Diarrhoea or constipation
• Large, bulky, foul stools (steatorrhea)
• Poor weight gain
• Weight loss in older children
• Delayed growth or delayed puberty
• Tiredness
• Anaemia
• Irritability
Problems with Diagnosis
Since the symptoms of other conditions can closely mimic
coeliac disease, correct diagnosis can only be made by showing
that the bowel lining is damaged. Trialling a gluten free diet
does not provide a diagnosis of coeliac disease. Subsequent
investigations whilst on a gluten free diet will render negative
results (this includes both the serological testing [blood tests]
and histological testing [biopsy] and may delay the diagnosis of
another condition with similar symptoms). If you think you may
have coeliac disease, have a close relative with the condition,
or have been treated for anaemia on previous occasions, it is
important to discuss it with your doctor.
46
everyday health autumn 07
Long term consequences are related to poor nutrition and
malabsorption of vitamins, minerals and other nutrients.
This can lead to chronic poor health, thinning of the bones
(osteoporosis), infertility, miscarriages, depression and dental
enamel defects. There is also a small, but real, increased risk of
certain forms of cancer such as lymphoma of the small bowel.
In children, undiagnosed coeliac disease can cause lack of
proper development, short stature and behavioural problems.
Fortunately, timely diagnosis of coeliac disease and treatment
with a gluten free diet can prevent or reverse many of these
problems.
How is the Condition Treated?
Coeliac disease is treated by a lifelong gluten free diet. By
specifically removing the cause of the disease, this treatment
allows abnormalities, particularly that of the small bowel lining,
to recover. As long as the diet is strictly adhered to, problems
arising from coeliac disease should not return.
At the start of treatment it may be necessary to supplement
current deficiencies of nutrients. Some people may also have
a transient intolerance to lactose (the sugar found in milk) at
the time of diagnosis and may be advised by their doctor to
temporarily restrict the amount of lactose in their gluten free
diet. The normal digestion of lactose should return once the
bowel repairs with the gluten free diet. In some people, a low
lactose diet is required for a longer period of time.
Notes about the Gluten Free Diet
Gluten is a rubbery and elastic protein found in wheat, rye,
barley, triticale (a cross between wheat and rye) and oats.
Gluten is responsible for the cooking and baking properties of
these grains.
There are obvious foods which contain gluten ie bread, cakes,
pasta etc, but there are also a whole range of ingredients
within prepared and commercial foods which can come from a
gluten source. To become “ingredient aware” is essential.
coeliac disease what is it?
Initially the gluten free diet may seem overwhelming, however
with the information and support available with membership
in The Coeliac Society, it will become much easier.
The guidance of an accredited practising dietitian who can give
assistance with advice to suit individual needs is recommended.
Labelling of Gluten Free Food
The Australian Foods Standards Code requires that:
• Foods labelled as gluten free must contain no detectable
gluten and no oats or malted gluten containing cereals or
their products
• Foods labelled as low gluten must contain less than 200
parts per million gluten (low gluten foods are rarely seen in
Australia)
• Ingredients derived from gluten containing grains must
always be declared on food labels.
The Coeliac Societies in Australia
Adult coeliacs, parents of coeliac children and those with
dermatitis herpetiformis* have formed a coeliac society in
each Australian state. These societies provide support and
information on the disease, the gluten free diet, ingredients,
where to buy, cooking and recipes, overseas travel, education
and research material etc. Specific resources for children
requiring a gluten free diet are also available.
*Dermatitis herpetiformis is a chronic, itchy, blistering skin
condition associated with coeliac disease. The Coeliac Society
has a separate pamphlet “Dermatitis Herpetiformis What is it?”.
Contact Details
The Coeliac Society of Australia
Suite 1, 41-45 Pacific Highway Waitara 2077
PO Box 271 Wahroonga 2076
Phone: (02) 9487 5088 Fax: (02) 9487 5177
Email: [email protected]
Website: coeliacsociety.com.au
State Societies
If you would like to become a member or would like more
information, please contact your state society.
New South Wales
Suite 1, 41-45 Pacific Highway Waitara 2077
PO Box 271 Wahroonga 2076
Phone: (02) 9487 5088 Fax: (02) 9487 5177
Email: [email protected]
Website: nsw.coeliacsociety.com.au
Victoria
PO Box 89 Holmesglen 3148
11 Barlyn Road Mt Waverley 3149
Phone: (03) 9808 5566 or 13 ZERO ZERO GLUTEN
(1300 458 826) if calling from within Victoria
Fax: (03) 9808 9922
Email: [email protected]
Website: vic.coeliacsociety.com.au
Queensland
PO Box 2110 Fortitude Valley BC 4006
Level 1 Local Government House
25 Evelyn Street Newstead 4006
Phone: (07) 3854 0123
Fax: (07) 3854 0121
Email: [email protected]
Website: qld.coeliacsociety.com.au
South Australia
Unit 5-6, 88 Glynburn Road Hectorville 5073
Phone: (08) 8365 1488 or (08) 8336 1476
Fax: (08) 8365 1265
Email: [email protected]
Website: sa.coeliacsociety.com.au
Western Australia
PO Box 1344 East Victoria Park 6981
931 Albany Highway East Victoria Park 6101
Phone: (08) 9470 4122 or 13 ZERO ZERO GLUTEN
(1300 458 826) if calling from within Western Australia
Fax: (08) 9470 4166
Email: [email protected]
Website: wa.coeliacsociety.com.au
Tasmania
PO Box 159 Launceston 7250
Phone: (03) 6427 2844 or 13 ZERO ZERO GLUTEN
(1300 458 826) if calling from within Tasmania
Fax: (03) 6344 4284
Email: [email protected]
Website: tas.coeliacsociety.com.au
This article was sourced from and approved by The Coeliac Society
of Australia. The opinions expressed in this article are not necessarily
those of Everyday Health magazine, its principals, staff or agents
and publication does not constitute or imply any endorsement or
sponsorship of any product, service or organisation unless otherwise
stated.
This information has been reproduced from the Coeliac Society’s leaflet
“Coeliac Disease What is it?” Copies are available from Roma Foods.
Please call 03 9776 9044.
everyday health autumn 07
47
menieres, coeliacs
and me
by cheryl motts
Having lived with undiagnosed coeliac disease for
nearly 20 years, it was a huge relief for Cheryl to
be put in touch with the Coeliac Society and start
using Orgran products. But little did she know
how much her new found gluten free diet would
help her with Menieres disease, a distressing
condition affecting the hearing and balance
mechanism of the ear.
I was finally diagnosed with coeliac disease 18 years ago,
after years of being unwell. As a child I was skinny, always
suffered from bad stomach aches, had no energy, aching joints
and anaemia. My poor mother would take me to the doctor
worried as I wouldn’t eat (I hated meal times). My dad insisted
on my taking imaltw as it would give me an appetite and build
me up.
Then my teenage years arrived and things seemed to improve,
I think my mum stopped making me eat Weet-Bix for breakfast
and just shook her head when I had a coffee instead. Looking
back I realise that my body was telling me what to eat, lots of
salads and rice were my favourites although I did love mum’s
spaghetti.
Life went on reasonably normal - well for me, bouts of
stomach cramps and diarrhoea. Then I hit my mid twenties
and things got worse, I started losing weight, and was
vomiting along with the diarrhoea, so my husband George
insisted I see a doctor, who gave me some tablets for a bug
in the stomach. That didn’t work, so he then sent me to see a
specialist for an endoscopy in case it was an ulcer; it wasn’t but
I was told I had coeliacs disease, which is a food allergy! (How
can anyone be allergic to food I thought?) He also told me that
I shouldn’t eat bran and eat Rice Bubbles instead! I couldn’t
understand - I only had a coffee for breakfast, and a bread
roll for lunch! Who eats bran? Life went on and eventually the
vomiting stopped and things went back to abnormally normal.
Eventually I was put in touch with the Coeliac Society, and
received the correct advice and information, they really were
brilliant and as soon as I corrected my diet, life improved
dramatically.
Anyway, three children later (all inheriting the coeliac disease),
we are now all on a gluten free diet, which thanks to The
Coeliac Society and the many companies like Orgran is so
much easier to manage. George and I bake our bread with the
Orgran Self-Raising Flour every day, and with the Plain Flour we
even enjoy Yorkshire puds with the roast beef. The girls enjoy
the tinned spaghetti in their lunch boxes, and their gluten free
breadcrumbs make rather delicious schnitzels – it’s good to
actually enjoy meals, not dread them.
But my problems didn’t stop there, although I started feeling
better than I ever had, other problems arose. I had never been
a good passenger, but even driving would make me carsick.
While at the shops I nearly fell over several times, it was as if
I was at sea in a storm, I’m sure people thought I was drunk.
Then while sitting at the table having tea, the world went
upside down – only to me of course, and I fell off the chair!
The ringing in my ears got very loud, my hearing started to
deteriorate, but I became very sensitive to noise. I couldn’t
gauge distance, I couldn’t concentrate, my eyes ached and my
head felt like it would burst, I collapsed at the hairdressers, then
again in the middle of the golf course and ended up in hospital.
Eventually, thanks to a wonderful doctor, who actually took the
time to listen, I was diagnosed with Meniere’s Disease.
iAnd their gluten free breadcrumbs
make rather delicious schnitzels –
its good to actually enjoy meals
not dread them.w
I now take a medication called Serc, which helps, but it doesn’t
cure. The biggest help seems to be the gluten free diet. I
accidentally ate a piece of cake made with wheat, within three
hours the tinnitus was roaring, I felt like I was at sea in a storm.
I never expected the Meniere’s to react, but my doctor said it
is due to the gluten causing fluid retention, which affects the
inner ear. I also watch my salt intake. Stress will also increase
the effects of Meniere’s and that is probably the hardest thing
to control.
Someone recently asked me how I managed to live with a
gluten free diet – I told them that thanks to Orgran and other
companies, it’s a piece of cake really. The variety of gluten free
foods available today is immense - if you have to have something,
coeliacs is easier to manage, I can control it, unfortunately a
different story with the Meniere’s – it controls me.
48
everyday health autumn 07
menieres disease
Meniere’s disease affects the inner ear, the seat of
hearing and balance. During an attack, the person
feels dizzy and sick, their hearing is dominated by
a hissing or roaring sound and one or both ears
feel full to bursting point. The disease seems to
be caused by a problem with the fluid inside the
hearing and balance mechanism of the ear.
A range of symptoms
The symptoms of Meniere’s disease include:
• Loss of balance (vertigo) - the surroundings might seem
to spin. Some people feel a degree of motion sickness and
others might even vomit or experience diarrhoea.
• Noises in the ear (tinnitus) - described as hissing, roaring
or ringing, or a combination of sounds. The tinnitus is either
unrelenting or fades in and out. The volume of the tinnitus
is variable too and often increases prior to a Meniere’s attack.
• Hearing loss - usually in the low frequencies and includes a
fuzzy, unclear quality to sounds.
• Ear fullness - a sensation that the ear is under pressure and
close to bursting.
• Sensitivity to noise - some noises can hurt the ears, while
other noises might be quiet but of a particular pitch that
causes pain.
Often one or two symptoms will be more noticeable than
others, but a diagnosis of Meniere’s disease includes vertigo,
hearing loss, tinnitus and a feeling of pressure.
The organ of hearing and balance
might be at fault
Inside the inner ear are a series of canals filled with fluid. These
canals are at different angles. When the head is moved, the
rolling of the fluid inside these canals tells the brain exactly
how far, how fast and in what direction the head is moving.
Information from these canals is passed along to the brain
via the vestibular nerve. If the brain knows the position of the
head, it can work out the position of the rest of the body.
The other organ in the inner ear is the snail shaped cochlea,
the hearing organ. The cochlea is also filled with fluid. This
fluid moves in response to sounds. Messages are passed along
the hearing nerve to the brain to tell us what we are hearing.
The build-up of fluid associated with Meniere’s disease disturbs
the hearing nerve endings causing hearing fluctuation and
eventually permanent damage.
Research indicates that it may be a build-up of fluid inside
these canals that causes Meniere’s disease.
The progression of the disease
Meniere’s disease may develop slowly over time with a gradual
loss of hearing, or suddenly with a vertigo attack. Attacks
can be minutes or hours long. Afterwards, the person might
experience mild deafness and feel unsure of their footing. As
the disease progresses, the episodes of vertigo become less
frequent and the deafness more severe.
Type of help available
Many of the symptoms can be caused by other conditions, so
Meniere’s disease is often diagnosed by first ruling out other
medical possibilities. Treatment is difficult because no one
knows for sure what causes Meniere’s disease. Most treatment
options target conserving hearing and reducing problems with
balance and include:
• Medication
• Lifestyle changes - stress management, dietary changes
• Operations to drain the fluid
• Operations to cut the balance nerve.
Where to get help
• Your doctor
• Hearing specialist - ear, nose and throat specialist (ENT)
• Audiologist
• Meniere’s Support Group of Victoria
Tel. (03) 9775 2972
Things to remember
• Meniere’s disease affects the inner ear, the seat of hearing
and balance.
• The exact cause of the disease is unknown.
• Treatment options include medication, lifestyle changes and,
as a last resort, surgery.
This page has been produced in consultation with, and approved by
Meniere’s Support Group of Victoria .
This information was provided by the Better Health Channel. Material
on the Better Health Channel is regularly updated, for the latest version
of this information, please visit www.betterhealth.vic.gov.au
everyday health autumn 07
49
teen troubles
Anne Munoz Furlong, the president of the FAAN
(the US Food Allergy and Anaphylaxis Network)
has delved deep into the teenage psyche,
unearthing new research that explains much
disorganized and apparently chaotic teenage
behaviour. She also suggested pointers for
guiding at-risk allergic teenagers.
The teen years have long been known for causing stress
to parents. Risk taking, rule breaking and needing to be
with friends are the hallmarks of this age, as teenagers
grow towards becoming independent adults. Studies have
shown that teens with food allergies are the highest risk
group for experiencing a severe or fatal allergic reaction.
This combination is sure to make most parents cringe at the
thought of their young child becoming a teenager.
Immature brains
However, recent scientific studies provide one answer to the
question parents worldwide have asked their teen at one point
or another, iWhat were you thinking about?!w
For many years, it was thought that raging hormones were
to blame for teenage behaviour. Scientists now believe that
hormones are only one part of the equation. The other is that
the brain does not fully develop until 25, even though it is
almost adult sized by the time a child is eight.
The last part of a brain to develop is the part that controls
judgment, understands cause and effect, makes plans,
sets priorities and controls impulses. Therefore, technically
speaking, it is impossible for a teenager to think iI’ll do my
homework, clean up my room, and then get on the computer
to my friends for a few hoursw. The teenage brain just isn’t
wired up to be responsible and logical in this way. Their
raging hormones also make them more likely to seek out
situations that elicit immediate pleasure, passion and thrill.
This, combined with their under developed ability to assess
cause and effect, sets the stage for the risk taking so commonly
attributed to this age group. Scientists believe that originally
this late development may have encouraged the young to leave
the nest and create their own path in the world.
The consequences for allergic
teenagers
For teenagers with food allergies asking questions about
ingredients, carrying medications and asking a date about
what they ate before deciding if a goodnight kiss is safe, can
feel awkward and lead to poor decision making (immediate
pleasure versus long term consequence). While teenagers may
make safe choices when they are alone or with their families, in
the company of their friend or in a group they are likely to take
more risks, either to fit in or to establish their role in the group.
For parents who are worried about their teen having an allergic
reaction, a teenager’s natural failure to plan and think logically
can cause stress and frustration. Under these conditions a
parent’s impulse is to pull in the reins and micro-manage
their child’s activities. But this is just the opposite of the
independence that a teenager needs. The result can be the
family friction so many experience.
How to tackle the problem
Think with your child’s head and heart. Think about what
it must be like to want to date, hang out with friends, eat
in restaurants and go to parties, while having to ask about
ingredients in food, read labels, and find the courage to tell
your date there will be no goodnight kiss if he or she has eaten
the food to which you are allergic.
Keep these issues in mind when your teenager tells you of their
plans to go out. Rather than pointing out why the plan won’t
work ask whether they have thought about how they will deal
with their allergy and offer to talk it through.
50
everyday health autumn 07
teen troubles
Teenagers learn through experience because their ability to
think about cause and effect is not yet developed. Work
through possible scenarios in Areal time.
For example, point out that not asking about ingredients may
lead to embarrassment in front of friends when a reaction
occurs. This will strike home more forcefully than an abstract
warning such as Ayou could end up in hospital.
Dont embarrass your teenager in
front of friends. The affectionate child
at home may not want any physical
contact in public. Being picked up or
dropped off by a parent may cause
an emotional outburst because the
perceived level of embarrassment is
tremendous. Avoid putting your child
in a situation where he or she will have
to make a decision between you and a
group of friends. Remember that in a
few years the chances are it will probably
be quite OK to be your parents!
Look for signs of stress and get help quickly; sometimes teens
feel that food restrictions are too embarrassing so they retreat
and avoid social situations. If your outgoing teenager becomes
withdrawn, avoids friends or loses interest in food and you
can’t establish a communication line, seek help. If your child
won’t go to see a therapist, go alone and learn what you can
do. Set up boundaries, structures and rules and stick to them.
Most teens thrive with structures set by others.
Be sure to explain your decisions and allow your child to
have a say. If your rules are fair and open to discussion, most
teenagers will willingly obey them.
So when you ask your teen iWhat were you thinking of?w and
the response is iI don’t knoww or inothingw, you might actually
be getting an accurate answer. Meanwhile, allow your teenager
to dream about leaving home, travelling the world and doing
anything he or she wants to do. Help them reach for the stars
– as long as they have their medication in their pocket!
Courtesy of Food Allergy News, the newsletter of the American
Food Allergy and Anaphylaxis Network (FAAN). More
information from www.foodallergy.org
This article first appeared in Foods Matter, contact
www.foodsmatter.com
This article was sourced from and approved by Food Allergy News. The
opinions expressed in this article are not necessarily those of Everyday
Health magazine, its principals, staff or agents and publication does
not constitute or imply any endorsement or sponsorship of any
product, service or organisation unless otherwise stated.
everyday health autumn 07
51
GLUTEN FREE
JED;C?BB;:
K9AM>;7J
7D97A;Å?N
?NÅF;HÅF7D97A;Å7Å87I;Å:?Å=H7DEÅI7H79;DE
H`F7H7J?EDÅFEKHÅ9HbF;IÅ7KNÅI7HH7I?D
wholesome
buckwheat
goodness
=BKJ;DÅ<H;;
M>;7JÅ<H;;
:7?HOÅ<H;;
;==Å<H;;
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L;=7D
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97D;ÅIK=7H
Net 375ge/ 13.2 oz
KOSHER
PARVE
serving suggestion
for best before see end of pack
ALIMENTO DIETETICO SENZA GLUTINE
breakfast:
teens missing
out on iron
Teenagers who start their day without breakfast are twice as
likely to have diets low in iron which may affect their grades.
iBreakfast supplies more than just the energy kids need to get
through the morningw said Dr Theresa Nicklas, a professor of
pediatrics at Baylor College of Medicine in Houston. iTeens
who eat breakfast are also two to five times more likely to
consume at least two thirds the recommended amounts of
most vitamins and minerals including ironw.
In a study involving over 700 ninth graders in Louisiana, Nicklas
found that 19% skipped breakfast. The diets of one in three
breakfast dodging teens had a significant iron shortfall, twice
the rate of their breakfast eating peers.
Intakes of other vitamins and minerals, including zinc, calcium
and folic acid are also much higher among the breakfast
eaters, while fat consumption was lower. The study results
were published in the Journal of Adolescent Health.
iIt’s important for parents to realize that the
nutrients teens miss when they’re allowed
to skip breakfast are rarely recouped during
other meals,w said Nicklas.
Iron deficiency anaemia has long been known to have a
negative effect on behaviour and learning. A recent study
found that even marginal iron levels were linked to poorer
math scores among adolescent girls. In other studies, eating
breakfast has been linked to improved memory, grades, school
attendance and punctuality in children.
While overweight children are more likely to skip breakfast,
this practise rarely results in a real calorie reduction. Instead,
research suggests that meal skipping teens simply snack on
more salty, high calorie, low fibre foods.
According to Nicklas, girls are at particular risk for low iron
levels, because they have increased needs. Poor food choices,
skipped meals and calorie cutting can all jeopardize a teen’s
quality diet and iron intake. iMaking time for breakfast is an
important first step,w she said.
While many foods can serve as breakfast fuels, ready to eat
cereals can be one of the easiest and least expensive ways to
help adolescents to get the iron they need. iLow iron may not
be the sole cause of poor math scores among some adolescent
girls. But, poor dietary habits that a teen might not be getting
the structure and support that he or she needs to succeed
academically,w Nicklas said. iMaking sure teens eat a healthy
breakfast is part of that structurew.
Article courtesy of Baylor College of Medicine.
This article was sourced from and approved by Go Grains Health and
Nutrition. The opinions expressed in this article are not necessarily
those of Everyday Health magazine, its principals, staff or agents
and publication does not constitute or imply any endorsement or
sponsorship of any product, service or organisation unless otherwise
stated. Contact Go Grains on www.gograins.grdc.com.au
everyday health autumn 07
53
community spirit
DFEBSTPSHBOJDT
Michelle’s story by Ruby M Brown
Being a pioneer in any field is not easy. When it
is something like starting an organic food store it
can be very challenging, as Michelle found when
she decided to open an organic food store in
Goulburn.
Cedars Organics was created as a result of the desire for a
healthy, chemical free lifestyle. As the mother of a child who
had major behavioural changes when anything artificial
was included in diet, such as colourings, flavours and some
preservatives, Michelle had the desire to source organic
products for her family and convert to a cleaner, healthier way
of living. Michelle and other families were forced to travel
out of town to source their organic produce and also a range
of personal and household products. About 18 months ago
driving home from one such trip, Michelle thought that maybe
this could be a business that might work in Goulburn.
Goulburn is a city of 25,000 people situated on the southern
slopes of NSW. Until recently, there was very little organic food
available there, so after much research, many renovations and
lots of behind the scenes work, Cedars Organics opened on the
28th February 2006.
There are many people in our communities with allergies or
food related health problems who are becoming aware of
the benefits of using organic products and for this reason the
product line is always expanding. Cedars Organics caters for
those with allergies and intolerances such as gluten and dairy
and particular food choices such as vegans. It is a total lifestyle
store, incorporating a small cafe where you can relax with a
coffee, cake or biscuit and a good book or enjoy a quiet lunch
or breakfast. You can take away and purchase a good range
of gluten free products including Orgran, Michelle’s favourite
being Orgran Custard Powder.
If you enjoy using organic products, then Cedars in the
main street of Goulburn is a must stop next time you are
travelling through.
orgran in dunedin nz
Well, ever busy, Orgran New Zealand headed to Dunedin twice
in two weeks. Vicky delivered the first education presentation,
arranged by Health Link South for the practice nurses of the
Otago District Health Board. The event was very informative
and well attended. This presentation, to educate the practice
nurses about the hospital to home programme included a
discussion on the products listed, Orgran pastas being a very
popular choice. The packs supplied included a yummy sample
Orgran Choc Cherry Bar and a copy of the lovely spring issue of
the Everyday Health magazine. Needless to say we had a large
number of names added to our ever growing mailing list for
54
everyday health autumn 07
this wonderful magazine and from now on it will be sent to all
the doctors’ practices in the Otago District.
The second presentation was for the Coeliac group in Dunedin
to which of course Orgran Australia supplied a few goodies
and again, the spring issue of the Everyday Health magazine.
It was an excellent evening and it is always nice to put faces to
the names that we have regular contact with on the phone.
We had a lovely discussion about all the new products in
Orgran’s range and it was nice to hear that there is a new
bakery opening called the Coeliac Bakery of Mosgiel (just
on the outskirts of Dunedin). We learned that this bakery is
stocking a number of Orgran products, and is also using their
wonderful new Gluten Free Gluten.
This meeting was quite a sad end to the year as Millene
Campbell who is the key contact for Dunedin, is stepping
down. She has been the key contact person for this area
for a number of years. It has been her keen interest and
persistence that has seen Orgran New Zealand progress in the
communication of the substantial products available to the
coeliac community in the major stores in this region. Millene’s
tireless dedication will be greatly missed.
Thank you Millene for all your time and effort, I am sure your
family will appreciate the extra time you will have and I am also
certain we will be in touch over the next year.
Warm regards to all the Coeliac community in New Zealand.
food labelling
Food labels are a wealth of information and we all
use them at some time or other. Yet do we know
exactly what they mean?
There have been some changes to labels recently as the
Australian and New Zealand Health Ministers decided in
November 2000 that labels on most packaged food would be
improved. These changes will apply to all foods manufactured
or packaged after 20 December 2002. The new labels will
show:
• information about the nutritional content of the food you
buy
• the percentage of the characterising ingredient of the food
and
• declarations of the presence of potential allergens in foods,
however small the amount.
Other recent labelling changes are that since 2001 all foods
containing genetically modified material must be labelled and
since 1999 any irradiated foods must be labelled as irradiated.
As well as this new information, food labels contain a wide
range of other material. Perhaps the best known is the Abest
before date but there is also information on ingredients - did
you know that the ingredients are listed, by ingoing weight,
from the greatest to the smallest? There are also storage
requirements, for example to tell you if the food must be
refrigerated or kept frozen. Finally, there is information on food
additives, which are represented by numbers as some of the
additive names can be long and may even include letters from
the Greek alphabet.
Research shows that shoppers regularly read food labels for
a number of reasons. It may be that your child has an allergy
or intolerance to a food or food additive. A family member
may have to reduce their fat intake. Others may have a
special dietary need if they are vegetarian or wish to avoid
specific foods for religious reasons. Some may want to avoid
genetically modified food for personal reasons.
But shoppers, when surveyed, consistently ask for more
information about exactly what food labels mean.
Reading labels for healthier eating
The type and amount of nutrition information found on food
labels can sometimes be very confusing or hard to understand.
We all lead busy lives and we don’t have a lot of time to spend
in the supermarket trying to Atranslate what it all means. One
of the main aims of Food Standards Australia New Zealand’s
is to ensure there is adequate information relating to food to
allow shoppers to make informed choices. You can use the
label to help select healthier foods and plan nutritious meals
for you and your family.
So what do you need to focus on to help make healthy food
choices? There are two key pieces of information that you
should look for on the label when shopping for you and your
family: the nutrition information panel and nutrition claims.
The nutrition information panel
Until recently, nutrition labelling has only been compulsory
where a food makes a nutrition claim such as Alow salt or is a
food designed for a special purpose such as infant formula or
a sports food. Many, but not all, food manufacturers included
this information voluntarily because they recognised that
there was consumer interest in nutrition and health. However,
nutrition information was not appearing consistently in terms
of content or format. The new requirements should make food
selection easier for consumers.
Under the new laws nearly all manufactured foods will carry
a nutrition information panel. The information must be
presented in a standard format which shows the amount per
serve and per 100g (or 100ml if liquid) of the food. Examples
of a nutrition information panel and the nutrients that have to
be listed in the nutrition information have been outlined below.
There are a few exceptions to requiring a nutrition information
panel such as very small packages; foods like herbs and spices, tea,
coffee; foods sold unpackaged (if a nutrition claim is not made
- see below) or foods made and packaged at the point of sale.
The serving size listed on the nutrition information panel
is determined by the manufacturer, which explains why it
sometimes varies from one product to the next. It’ s a good
idea to think about the Ausual serving size of a food when
trying to work out its nutrition content. For example, it makes
more sense to use the Aper serve information rather than
the Aper 100g if you are only going to be consuming a small
amount of the food such as a teaspoon (5g) or if the usual
serve is less than 100g, for example a muesli bar is around 40g.
If the serve is more than 100g, for example a tub of yoghurt
(200g), again the Aper serve information is more relevant. It’ s
important that you do the mental maths if you eat more or less
than the serving amount shown. For example, if you only eat
half the tub of yoghurt, you need to halve the values shown (or
in this case you could just look at the per 100g column).
The Aper serve information is useful in estimating how much
of a nutrient you are eating. For example, if you are watching
how much fat you are eating you can use the Aper serve
amount to help calculate your daily total fat intake from
packaged foods.
The Aper 100g information is handy to compare products with
each other. The figures in the Aper 100g column are the same
as percentages. For example if 20 grams of fat is listed in the
Aper 100g column this means that the product is 20% fat (this
would be considered a high fat food).
Nutrition information panels provide information on the
amount of energy (kilojoules), protein, total fat, saturated fat,
carbohydrate, sugars and sodium (salt), as well as any other
nutrient about which a claim is made (for example: fibre,
iron, calcium).
everyday health autumn 07
55
food labelling
Food Labels – what do they mean?
Reading food labels for a healthy diet
People’s nutritional requirements vary depending on age and
sex and whether women may be pregnant or breastfeeding.
For expert nutritional advice for you or your family see an
accredited practising dietitian or you should consult your family
doctor.
Health professionals usually recommend the following
guidelines for healthy eating:
1. Enjoy a wide variety of nutritious foods
• Eat plenty of vegetables (including legumes) and fruits
• Eat plenty of cereals (including breads, rice, pasta,
noodles), preferably wholegrain
• Include lean meat, fish, poultry and / or alternatives
such as legumes and nuts
• Include milks, yoghurts, cheeses and/or alternatives.
Low fat varieties should be chosen where possible
• Drink plenty of water
2. Take care to:
• Limit saturated fat and moderate total fat intake
• Choose foods low in salt
• Limit your alcohol intake if you choose to drink
• Consume only moderate amounts of sugars and foods
containing added sugars
3. Prevent weight gain by being physically active and eating
according to your energy needs
4. Care for your food - prepare and store it safely
5. Encourage and support breastfeeding, where possible.
Unlabelled foods
Finally, don’t forget that some of the healthiest foods may be
unlabelled - fresh fruit and vegetables, nuts, pulses, fresh meat
and fish are all important parts of our diet.
Not all foods have to be labelled. Here are a few exceptions:
• Unpackaged foods such as fresh meat, fruit, vegetables and
nuts or food sold in a restaurant
• Food made and packaged on the premises from where it is
sold, for example at a baker’s
• Food packaged in the presence of the customer, for example
at a delicatessen or a take-away food shop
• Packaged whole or cut fresh fruit and vegetables (but not
bean sprouts) where you can see the fruit or vegetables
through the package
• Food delivered packaged at the customer’s request, for
example home delivered pizza
• Food sold at a fund raising event like a school fete
• Individual serve packages that are sold in a large package
such as a 12 pack of corn chips, although the information
has to be on the outer package.
Also nutrition information panels do not have to be on very
small packages that are smaller than 100 sq cm (about the size
of a chewing gum package) or on foods with minimal nutrition
like herbs, spices, tea or coffee.
This information was provided by the Food Standards Australia
& New Zealand www.foodstandards.gov.au
This article was sourced from and approved by Food Standards
Australia & New Zealand. The opinions expressed in this article are
not necessarily those of Everyday Health magazine, its principals,
staff or agents and publication does not constitute or imply any
endorsement or sponsorship of any product, service or organisation
unless otherwise stated
Food labels can be confusing and time
consuming to read. Ask yourself whether
your food...
• Is of natural composition?
• Is free of artificial colours, flavours
and preservatives?
• Does it contain dietary fibre?
• Is it gluten free?
• Is it MSG free?
• Does it have a low percentage of saturated
fat?
• Is it low in sodium/salt?
Orgran products fulfil all these criteria to make
it easy for you to buy nutritious foods and
follow a healthy diet.
56
everyday health autumn 07
JUST AD
WATER D
ORGRAN NATURAL FOODS
Division of Roma Food Products
47-53 Aster Ave, Carrum Downs. VIC 3201
Tel: 03 9776 9044 Fax: 03 9776 9055 Email: [email protected]
www.orgran.com
Wheat Free Gluten Free Egg Free Dairy Free Yeast Free
No Added Cane Sugar GMO Free Vegan
your free subscription
health health
ever yday
everyday
Autumn 07
Summer 06/07
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lunch
FREE
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one
one
Teen troub
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with food
allergies
The Gluten
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A a
Naturopsk
ath
Recipes
Luscious lemo
n meringue
pie
Savoury muffi
ns
Teatime cake
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Easy Family
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A child’s ecz
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All you nee
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Everyday Health is a free quarterly publication
jam-packed with gluten free recipes, interesting
articles on food intolerances, healthy living,
Orgran product information and more! To receive
your FREE subscription to Everyday Health
Magazine every quarter, please forward your
mailing address details to:
47 - 53 Aster Ave, Carrum Downs, VIC, 3201.
Coeliac
Awareness
Week
Allergies, fo
od and he
alth
Name:.......................................................................................................................
Allergies, fo
od and hea
lth
Postcode:....................... Telephone:......................................................................
Address:....................................................................Suburb:..................................
Email:.......................................................................................................................
CHANGE OF ADDRESS
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Old Address:............................................................................................................
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Make your ow
n
Can’t find Orgran?
Ask the Store Manager
Shopping for gluten free around the country may not always be easy or what you expect. Store owners
may not always know or understand your exact needs, so take in empty packaging or advertising
material and don’t give up! The store probably isn’t aware of the demand for gluten free products so
you would probably be doing the store and your health a favour. Always make sure that Australian
products are supported and you don’t feel obliged to buy what the stores choose to sell you as they
may not have the country, quality or your well-being in mind.
Looking in independent supermarkets and asking for products as well as visiting health food stores are
great ways to find what you want. Health food stores are usually happy to assist with your individual
needs and preferences and are generally family owned businesses. Also, make sure that you visit your
local Coles, Woolworths and Safeway supermarkets. If you cannot find the product you are after,
talk to the store manager and demand the gluten free product of your choice.
Where can you buy Orgran?
Orgran and Buontempo products can be found at Coles and Woolworths/Safeway Supermarkets, health
food stores, Independent Supermarkets and Franklins Supermarkets throughout Australia.
!LLPRODUCTSAREAVAILABLEAT)'!
,OOKOUTFORALL/RGRANLINES
)FYOUCANTFINDYOUR
FAVOURITE/RGRAN
PRODUCTINYOURLOCAL
STOREORSUPERMARKET
PLEASEASKTHE
MANAGERTOSTOCK
OURPRODUCTSFORYOUR
CONVENIENCE
58
everyday health autumn 07
/RGRAN#ORN#RISPBREAD
Orgran
Outback Animals
/RGRAN3ALSA#ORN#RISPBREAD
Orgran
Wholemeal Bread Mix
/RGRAN&RUIT"ARS
Orgran Animals
Shaped Vegetable Pasta
/RGRAN#ANNED3PAGHETTIIN4OMATO3AUCE
Orgran Buckwheat Pasta
/RGRAN6EGETABLE2ICE3PIRALS
Orgran
Salsa Corn Crispbread
Orgran Fruit Bars
/RGRAN'OURMET#ORN3PIRALS
Orgran Canned
Spaghetti in Tomato Sauce
/RGRAN2ICE#ORN3PIRALS
Orgran Vegetable Rice Spirals
/RGRAN#ORNAND6EGETABLE3HELLS
Orgran Gourmet Corn Spirals
/RGRAN"UCKWHEAT0ANCAKE-IX
Orgran
Rice & Corn Spirals
/RGRAN'RAVY-IX
Orgran
Corn and Vegetable Shells
/RGRAN0IZZA0ASTRY-ULTIMIX
Orgran
Buckwheat Pancake Mix
/RGRAN'LUTEN&REE"READ-IX
Orgran
Gravy Mix
/RGRAN3ELF2AISING&LOUR
Orgran/RGRAN0LAIN&LOUR
Pizza & Pastry Multimix
Orgran Gluten Free Bread Mix
/RGRAN2ICEAND#ORN-INI,ASAGNE3HEETS
Orgran Self Raising Flour
/RGRAN2ICEAND#ORN3PAGHETTI.OODLES
Orgran Plain Flour
/RGRAN2ICEAND#ORN0ENNE
Orgran Rice and Corn Mini Lasagne Sheets
/RGRAN2ICEAND#ORN4ORTELLI
Orgran Rice and Corn Spaghetti Noodles
/RGRAN%GG2EPLACER
Orgran
Rice and Corn Penne
/RGRAN!PRICOT&RUIT&ILLED"AR
Orgran Rice and Corn Tortelli
/RGRAN"LUEBERRY&RUIT&ILLED"AR
Orgran Egg Replacer
/RGRAN"ISCOTTI#HOC#HIP
Orgran
Apricot Fruit Filled Bar
/RGAN"ISCOTTI!MARETTI
Orgran
Blueberry Fruit Filled Bar
/RGRAN"ISCOTTI,EMON0OPPYSEED
Orgran Biscotti Choc Chip
/RGRAN'LUTEN&REE'LUTEN'F'
Orgran Biscotti Amaretti
Orgran/RGRAN4OMATO3OUP
Gluten Free Gluten (GfG)
Orgran
Tomato Soup
/RGRAN#ORN3OUP
Orgran Sweetcorn Soup
"UONTEMPO2ICE-ACARONI
Orgran
Italian Style Spaghetti
"UONTEMPO2ICE3HELLS
Orgran
Italian Style Rigati
Orgran
All Purpose Crumbs
"UONTEMPO2ICE3PIRALS
Buontempo
Rice Shells
/RGRAN0LAIN&LOUR
Buontempo Rice Spirals
/RGRAN"UCKWHEAT0ANCAKE-IX
Orgran Plain Flour
/RGRAN#ORN#RISPBREAD
Orgran
Buckwheat Pancake Mix
/RGRAN#ANNED3PAGHETTI
Orgran Corn Crispbread
/RGRAN2ICEAND#ORN3PIRALS
Orgran Canned Spaghetti
/RGRAN'LUTEN&REE"READ-IX
Orgran
Rice and Corn Spirals
/RGRAN3ELF2AISING&LOUR
Orgran Gluten Free Bread Mix
RGRAN2ICEAND#ORN4ORTELLI
Orgran Self Raising Flour
/RGRAN2ICEAND#ORN-INI,ASAGNE3HEETS
Orgran Rice and Corn Tortelli
/RGRAN'LUTEN&REE'LUTEN'F'
Orgran Rice and Corn Mini Lasagne Sheets
Orgran Gluten Free Gluten (GfG)
$RAKE3UPERMARKETSIN3OUTH!USTRALIA
AREALSOVERYSUPPORTIVEOFTHEIR
CUSTOMERSNEEDS
)FYOURLOCAL$RAKESTOREDOESNOT
STOCKYOURFAVORITE/2'2!.PRODUCT
PLEASEASKTHESTOREMANAGERTO
ORDERITFORYOU
your local health food store
Health food stores have access to the complete range of Orgran products. Your local health food store is happy to meet your needs and
appreciates your support. If your store stocks more than 40 Orgran lines please contact the Editor to have your health food store included here.
QUEENSLAND
Suburb
Bald Hills
Benowa
Benowa
Chermside
Hervey Bay
Forrest Glen
Grange
Ipswich North
07 3202 1976
Marcoola
Margate
Maroochydore
Miami
Narangba
Park Ridge South
Rockhampton
Sarina
Tamborine North
Taringa
Toowoomba
Toowoomba
Toowoomba
Toowoomba
Woolloongabba
Store Name
Hi Vita Organics
Mrs Flannerys Natural Grocer
Olgas Go Vita
Address
Telephone
17 Bald Hills Rd
07 3261 7855
Bronberg Plaza, Slatyer Ave 07 5597 4900
Shop 5,
Benowa Gardens S/C
07 5997 0703
Mrs Flannerys Natural Grocer Cnr Rode & Webster Rds 07 3861 5477
Go Vita Hervey Bay
Shop 7,
Urangan S/C Elizabeth St 07 4142 9922
The Natural Food Store
352 Mons Rd
07 5445 6440
Organic Essentials
11 Days Rd
07 3856 0678
Manna Natural Health & Organics
Shop 3, 30 Down St
Healthy Organic Fruit ‘n’ Veg
Go Vita Margate
934 David Low Way
Shop 8B
Margate Village S/C
07 5448 7709
45 Plaza Pde
07 5479 3522
2184 Gold Coast Hwy
Helium St
14 - 16 Durham Crt
71 Main St
24 Central St
07 5575 4897
07 3888 3289
07 3297 1311
07 4928 7263
07 4943 0545
15 Main Street
191 Moggill Rd
124 Campbell St
Shop 11, Southtown S/C
182 Hume St
Shop 84, L2 Margaret St
52 Annerley Rd
07 5545 0499
07 3720 9474
07 4639 1811
07 4635 3655
07 4638 5677
07 4638 4488
07 3891 7199
Address
Shop 45, Armadale S/C
Shop 82B, Belmont S/C
Bunbry Forum,
Sandridge Rd
Shop 20, Carine Glades S/C
208 Broome St
Shop 4, 39 Strickland St
Shop 8, Eaton Fair S/C
126 Marine Terrace
Shop 234, Westfield
Whitfords S/C
Unit 3, 885 Beaufort St
Shop T5, Joondalup S/C
279 Hannan St
Shop 11, Kingsway S/C
Shop 80, Galeria Moreley,
Bishop St
Shop TO4,
Midland Gate S/C
Shop 36, Warnbro Fair S/C
Shop 4, Warwick Centro
Shop 31, Southlands S/C
Shop 7, Dog Swamp S/C
Telephone
08 9497 1468
08 9277 3839
Address
540 Olive St
Shop 19, Ballina Fair S/C
Kerr St
Kombu Wholefoods
105 Hyde St
Blaxland Supa IGA
152 Great Western Hwy
Supa IGA Breakfast Point
19 - 21 Tennyson Rd
City Supabarn
City Markets, Bunda St
Dijon Foods
U6 / 8 Gladstone Rd
Ritchies Supa IGA Cessnock
195 Wollombi Rd
Ritchies Supa IGA Cranebrook Cnr Laycock &
Barrowdale Way
Supa IGA Cremorne
287 Military Rd
Fresh Fruit Palace
27 Mitchell St
Ritchies Supa IGA Erina
216 The Entrance Rd
Supabarn Five Dock
4 / 12 Garfield St
The Nut Shoppe
Fyshwick Markets, Dalby St
Glenbrook Health Foods
Shop 3 / 5 Ross St
Farmer Charlie’s
150 Queen St
Hazelbrook Health Foods
Shop 19 / 192
Great Western Hwy
Go Vita Katoomba
Shop 3B, Katoomba Fair
Kaleen Supabarn
1 Maribyrnong Ave
Lake Cargelligo Foodbarn
52 Foster St
IGA Lugarno
1014A Forrest Rd
Leura Health Foods
155 The Mall
Harris Farm
259 Pitt Water Rd
Go Vita Your Vitality
137 Marrickville Rd
Telephone
02 6021 5626
Mrs Flannerys Organic Health
Food Store
Mrs Flannerys Natural
Food Supermarket
Gluten Free Bakery
Gluten Free Direct
Rockhampton Health Options
Personal Transitions
The Olive Branch
Health Food Store
Mrs Flannerys Natural Grocer
Organic Food Market
The Home Breadmakers Shop
Go Vita
Healthy Life Grand Central
Mrs Flannerys Natural Grocer
WESTERN AUSTRALIA
Suburb
Store Name
Armadale
Good Life Armadale
Belmont
Stay Healthy Belmont
Bunbry
Good Life Bunbry
Duncraig
Cottesloe
Denmark
Eaton
Geraldton
Hillarys
Healthy Life Carine
Good Health Direct
Denmark Health Shop
Healthy Notions
Natures Choice
Good Life Whitfords
Inglewood
Joondalup
Kalgoorlie
Lansdale
Moreley
Mt Lawley Whole Foods
Health Kick Joondalup
Go Vita
Stay Healthy Lansdale
Optimum Health Foods
Midland
Good Life Shop
Warnbro
Warwick
Willeton
Yokine
Stay Healthy Warnbro
Good Life Warwick
Good Life Southlands
Good Life Dog Swamp
NEW SOUTH WALES & ACT
Suburb
Store Name
Albury
Olive Health Foods
Ballina
Go Vita Ballina
Bellingen
Blaxland
Breakfast Point
Canberra City
Castle Hill
Cessnock
Cranebrook
Cremorne
Enfield
Erina
Five Dock
Fyshwick
Glenbrook
Grafton
Hazelbrook
Katoomba
Kaleen
Lake Cargelligo
Lugarno
Leura
Manly
Marrickville
07 3283 8677
08 9721 7111
08 9447 9933
08 9385 5961
08 9848 1039
08 9724 1300
08 9921 4558
08 9307 6677
08 9371 6408
08 9300 3661
08 9021 8509
08 9309 1771
08 9375 1155
08 9274 3167
08 9593 5777
08 9448 0771
08 9332 3920
08 9443 1553
02 6686 8252
02 6655 9299
02 4739 5713
02 9736 2711
02 6257 4055
02 8850 7811
02 4990 7708
NEW SOUTH WALES & AUSTRALIAN CAPITAL TERRITORY (continued)
Minchinbury
Minchinbury Fruit Market
1039 Great Western Hwy
Newton
Dr Earth / Go Vita Newton
311 King St
Penrith
Penrith Organic Health
437 High St
Port Macquarie
Ports Cash & Carry
53 Hastings River Dve
Port Macquarie
Synergy Health & Organics
Shop 11 / 6 - 14
Clarence St
Queanbeyan
Queanbeyan Mega Health
222 Crawford St
Queanbeyan
Supabarn Karabar
Cooma Rd
Rutherford
Ritchies Supa IGA Rutherford West Mall S/C
Singleton
Ritchies Supa IGA Singleton
159 John St
Springwood
Supa IGA Mountain Fresh
Lot 2 Raymond Rd
Springwood
Supa IGA Springwood
167 Macquarie Rd
Springwood
Go Vita Springwood
138 Macquarie Rd
Strathfield
Go Vita Strathfield
Shop 27, Strathfield Plaza
Tuggeranong
Mother Natures Fresh
Food Market
Shop 501A, Anketell St
Wanniassa
Supabarn Wanniassa
Sangster Place
West Wyalong
Supabarn West Wyalong
12 / 20 Barnado St
Woden
Healthy Life Woden
Shop G88, Westfield Plaza
02 6260 7748
02 6231 6851
02 6972 2511
02 6281 5274
TASMANIA
Suburb
Burnie
Glenorchy
Hobart West
Hobart
Launceston
Lauradale
Rosny
Smithton
Store Name
Natures Works Burnie
Natures Works Glenorchy
Eumarrah Wholefoods
Natures Works Cat & Fiddle
Natures Works Launceston
Lauradale Larder
Natures Works Rosny
Its All Good Health & Gift
Telephone
03 6431 4502
03 6273 0172
03 6234 3229
03 6234 1694
03 6331 6660
03 6248 7190
03 6244 3943
03 6452 2084
VICTORIA
Suburb
Ararat
Bairnsdale
Bairnsdale
Berwick
Carrum Downs
Store Name
Ararat Fruit Basket
Lake Whadie Café
Gippsland Gluten Free Foods
Healthy Life Berwick
Ritchies Supa IGA
Carrum Downs
Carlton
Chadstone
Cranbourne
Echuca
Epping
Ferntree Gully
Heathmont
Lara
Melbourne
Mirboo North
Monbulk
Mornington
Ormond
Ormond
South Melbourne
Wangaratta
Wantirna
Warragul
Williamstown
Williamstown
Wodonga
Address
44 Wilson St
Shop 37, Northgate S/C
45 Golburn St
1 Cat & Fiddle Arcade
86 Charles St
476 South Arm Rd
Sho 9, Eastlands S/C
66 Emmett St
Address
234-238 Barkly St
1 Princess Hwy
Shop 2/35 Nicholson St
1 Blackburn Square
Carrum Downs S/C
Frankston-Dandenong Rd
Gluten Free Cash & Carry
38 Aster Ave
Allergy Block
220 Elgin St
Vitamin Me
Shop B101, Chadstone S/C
Healthy Life Cranbourne
Centro S/C, High St
Nice ‘n’ Natural Foods
630 High St
Health Generation
Shop 64, Epping Plaza
Mountain Health
Shop 16,
Mountain Gate S/C
Just Healthy Heathmont
163 Canterbury Rd
Lara Health Foods
Shop 12 Patullos Rd
Vitamin Me
124 Elizabeth St
Windsor Park Country Flavours 81A Ridge Way
ACATT Natural
Foods & Massage
45 Main Rd
Gluten Free Foods
Shop 7/ 55 Barkly St
Healthwatch Foods
529 North Rd
Sunnybrook Health Food Store 553A North Rd
Passion Foods
219 Ferrars St
Olive Health Foods
1 / 61 Ovens St
Go Vita Wantirna
Shop 1063, Knox City S/C
Clover Health Foods
20 Palmerston St
Amethyst Health Services
1 / 91 Ferguson St
Replenish For Health
20 Douglas Pde
Olive Health Foods
Shop 26,
Centro Wodonga Plaza
SOUTH AUSTRALIA
Suburb
Store Name
Adelaide
Goodies & Grains
02 4729 0379
02 9953 2977
02 9744 7266
02 4367 6011
02 9713 6962
02 6239 7554
02 4739 8186
02 6643 5711
Blackwood
Clare
Daw Park
Gawler
Mt Barker
Mt Barker
St Agnes
Tanunda
Address
Shop 22, Market Plaza
Gouger St
House of Health
Stall 73, Market Plaza
Gouger St
Healthy Life Blackwood
248 Main Rd
Healthy Glow
280 Main North Rd
Kylie’s Gluten Free Bakery
598 Goodwood Rd
Good & Natural Health Foods 2 Jacobs St
All Seasons Wholefoods
14 Walker St
Mt Barker Organics
Shop 16, 2 Victoria Cres
St Agnes Natural Foods
Shop 4, 1244 North East Rd
Go Vita Healthy Glow
98 Murray St
02 4758 6263
02 4782 4667
02 6255 0805
02 6898 1220
02 9533 5133
02 4782 4511
02 9977 5777
02 9569 9920
NEW ZEALAND
Suburb
Takapuna
West Auckland
Store Name
IE Produce
East West Organics
Whangarei
Avalon Health Centre
Pukekohe
Ntolerance
Adelaide
Address
1 Barrys Point Rd
Unit G 273 West Coast Rd,
Glen Eden
Shop 7,
Okaka Shopping Centre
5c Glasgow Rd
Pukekohe Auckland
02 9625 8021
02 9519 3495
02 4722 6363
02 6583 9060
02 6583 4456
02 6284 4428
02 6297 8111
02 4932 6511
02 6571 2224
02 4751 3446
02 4751 4979
02 4751 6772
02 9746 8686
Telephone
03 5352 1001
03 5152 6060
03 5152 3611
03 9707 1148
03 8787 7488
03 9775 1884
03 9383 2077
03 9563 1777
03 5996 3228
03 5480 1795
03 9408 8622
03 9758 8295
03 9729 5028
03 5282 3133
03 9650 0102
03 5668 1966
03 9752 1688
03 5973 6466
03 9576 7614
03 9578 6400
03 9690 9339
03 5722 4945
03 9801 5696
03 5623 5271
03 9397 4300
03 9397 7363
02 6024 1613
Telephone
08 8212 2324
08 8231 2490
08 8278 5226
08 8842 2351
08 8374 4002
08 8523 2267
08 8391 2864
08 8391 1175
08 8264 9711
08 8563 0244
Telephone
+ 64 9488 0211
+ 64 9818 2838
+ 64 9438 7594
+ 64 9238 2323
everyday health autumn 07
59
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ORGRAN NATURAL FOODS
Division of Roma Food Products
47 / 53 Aster Ave, Carrum Downs. VIC 3201
Tel: 03 9776 9044 Fax: 03 9776 9055
Email: [email protected] www.orgran.com
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