BUYER’S GUIDE to GLUTEN-FREE ESSENTIALS

NEW WAYS to ENJOY EATING GLUTEN FREE

What’s made you give up gluten? Do you find it

YOUR GUIDE TO CUTTING OUT GLUTEN

GLUTEN IS A PROTEIN found in wheat, barley and rye

WHICH FOODS ARE ON THE ‘NO’ LIST?

AVOIDING GLUTEN means you can’t eat WHEAT, BARLEY or RYE

20 EASY WAYS TO MAKE MEALS GLUTEN FREE

1 Use cooked quinoa to replace couscous, pasta or bulgur

WHAT YOU’LL NEED FOR BAKING

Timings and quantities can be slightly different when substituting some

GLUTEN-FREE WEEKLY DIET PLANNER

Our gluten-free menu plan follows healthy eating guidelines – it

CHICKEN

1 Combine the dressing ingredients with a pinch of ground

MEAT

1.2kg boneless pork leg joint, fat removed (about 1kg lean

VEGETARIAN

1 small butternut squash (about 350g flesh), cut into 1cm

FISH

1 Combine the sesame seeds and ground black pepper on

PUDS & BAKES

1 Heat the oven to 180°C/fan 160°C/ gas 4 and