How to Avoid Wheat
Dietary advice for people with a proven or suspected wheat intolerance
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CONTENTS
INTRODUCTION
HOW TO AVOID WHEAT
FOODS TO CHOOSE, CHECK AND AVOID
RECIPES
ADDITIONAL INFORMATION
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INTRODUCTION
This booklet provides advice on following a diet that avoids wheat and wheat products. It is
for people who have a suspected or proven wheat intolerance.
Your dietitian or doctor will provide you with guidance about how long you should follow
this diet, and how to get the nutrients you need when you remove wheat and wheat
products from your diet.
Note: A diet that avoids wheat is different from a gluten-free diet. This booklet is not
intended for use by people with coeliac disease.
What is wheat?
Wheat is a type of grass and a member of the cereal family. It provides many nutrients
useful within a healthy balanced diet.
Why should I avoid wheat?
Avoiding wheat will help to confirm if wheat is causing symptoms that you have reported to
your doctor and/or dietitian. Symptoms may include:
• diarrhoea
• constipation
• bloating
• abdominal pain
• fatigue.
If your symptoms improve when you remove wheat from your diet, this indicates that you
are intolerant to it. With the support of your dietitian, you can adapt your diet and lifestyle
to manage your intolerance. The degree of avoidance needed varies between individuals.
Monitoring your symptoms and working with your dietitian will help you to enjoy a healthy
diet and feel good. Simple changes to your shopping, choosing wheat-free alternatives and
learning how to read and interpret labels will help you to avoid wheat. Read on for more
information.
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HOW TO AVOID WHEAT
Many foods contain wheat because wheat flour and starch is often used as a thickening
agent or filler. However, many staple foods are naturally wheat-free and several simple
alternatives that enable you to avoid wheat.
Quick guide to avoid wheat
Foods that contain wheat
Sweet biscuits Savoury
Breakfas
and cakes
biscuits
t cereals
and snacks
Starchy foods
Grains, flour, bread and bread products
All wheat and spelt flour, and
products made from these.
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Suitable choices and alternatives
All wheat bread and rolls including
pitta, naan, chapattis, flour tortillas,
focaccia, pizza, muffins, croissants,
brioche, bagels, pretzels.
Wheat-free/gluten-free flour
including rice, potato, millet, corn,
gram, coconut, almond, chickpea,
soya, oat and buckwheat flours.
Corn, rice, oats, buckwheat, rice bran,
oat bran.
Wheat-free/gluten-free bread and
bread products such as those made
with potato, millet, rice, oat or corn
flours.
Crumbed or battered fish, chicken
and meat.
Poppadoms.
Gluten-free breadcrumbs, polenta,
dried potato, oats, cornflake crumbs.
Wheat, bulgur wheat, semolina.
Scotch eggs.
All pastry made with wheat flour
(short crust, puff, flaky, filo).
Gnocchi, couscous.
Dumplings, wontons.
All fresh, dried, canned wheat pasta
including pasta ready meals.
Wheat-free/gluten-free pastry.
Potatoes, rice, barley, polenta,
quinoa.
Wheat-free/gluten-free pasta, rice
pasta, quinoa pasta.
Hokkien, Udon, Ramen, Somen,
Shanghai noodles.
Wheat or bran based cereal such as
Weetabix, Shredded Wheat, bran
flakes, muesli, Cheerios, Special K.
Rice noodles, buckwheat noodles.
Crackers, water biscuits, spelt
crackers.
Oat cakes, rice cakes, corncakes,
popcorn.
All biscuits and cakes made with
wheat four such as sponge, cupcakes,
muffins, jaffa cakes, Swiss roll,
shortbread, digestive biscuits,
bourbons, rich tea, and cookies.
Wheat-free/gluten-free biscuits.
Flapjacks, macaroons, meringues,
popcorn.
Cakes made with gluten-free flour.
Flourless cakes.
Oat, corn and rice-based cereals.
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CHECKING FOOD LABELS
<Insert example images of labels and stamps>
Checking and understanding food labelling is important when you are managing a food
intolerance. The Food Information for Consumers Regulation (EU FIC) aims to bring general
and nutritional labelling together to simplify practices. The new law applies from December
2014, with changes being introduced leading up to this date. You are likely to see both old
and new style labels for a while – new style labels are being introduced now, while products
with a long shelf life (such as canned or dried food) may still carry the older labels after the
change in legislation. Therefore, always check that the food does not contain wheat.
For more information and to download The Food Standards Agency’s leaflet ‘Advice on food
allergen labelling’, visit www.food.gov.uk/allergy.
Ingredients list
If wheat is present, it must be included in the ingredients list. New style food labels will
emphasise allergens including wheat to help you identify them, for example using bold or
italics, underlined or highlighted type as shown below.
Crackers
Wheat flour, rye flour, vegetable oil, egg, skimmed milk powder, glucose syrup,
raising agents, salt, yeast.
Sweet biscuits
Wheat flour, sugar, vegetable oil, egg albumen, hydrogenated vegetable oil, coconut,
wheat starch, salt, whey powder (milk), flavourings.
Allergy advice statements and ‘may contain’ warnings
- Allergy advice statements on the front of packages are not compulsory. Therefore,
always check the ingredients list for wheat.
- Despite great care from food manufacturers, small amounts of allergens may get into
a product following cross contamination in production or packaging. Always take
these warnings seriously.
Foods without packaging and eating out
Suppliers do not currently have to provide allergen information for foods bought without
packaging such as bread, salads, cold meats and meals bought from supermarket counters,
delis, cafés and restaurants etc. From December 2014, allergen information for foods sold
without packaging or wrapped on site must be provided. However, information on potential
cross contamination is not needed.
Don’t take risks – ask for more information from staff in the food setting and if you have any
doubts, avoid the foods.
CROSS-CONTAMINATION
Cross-contamination can happen if wheat gets into another food accidentally during
preparation at home or in commercial production. If your intolerance is severe, a small
amount of wheat could aggravate intolerance symptoms. To avoid this, keep all utensils,
surfaces and storage areas thoroughly clean, including cutlery, work surfaces, chopping
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boards and fridge. Use a separate toaster, grill pan and do not share foods such as
margarine, jam or spreads.
Foods to check
• Canned and packet soups.
• Processed meat such as sausages, hot dogs, burgers, packet or canned meats.
• Foods with sauces and gravies including stews, white and cheese sauces, or stir-fried
meals.
• Pies, pastries and flans, for example sausage rolls, meat pies.
• Cakes and biscuits.
• Sweets and confectionery.
• Foods containing herbs, spices or artificial flavourings.
Non-food products can also contain wheat so should be avoided depending on the level of
your intolerance. The list of products below often contain wheat.
• Cosmetics and hair-care products.
• Craft and play products such as children’s modelling clay and wreath decorations.
• Pet food.
Medicines
All prescribable licensed medicines which are listed in the BNF and MIMS (prescribing guides
used by your doctor) are gluten-free.
Non-prescribable medications that have a Product Licence (PL) number on the packet are
also gluten-free.
Please check with your doctor or pharmacist if you are concerned about your medication
having traces of wheat.
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WHERE CAN I BUY WHEAT-FREE PRODUCTS?
Many foods are naturally free from wheat, for example fruit and vegetables, dairy products,
fresh meat and fish. Many reasonably priced wheat-free staples are readily available in
supermarkets and on the high street, for example bread, flours, cereals, cakes and biscuits.
Lists of wheat-free products are often available by request and/or via supermarket/supplier
websites to save time and provide new ideas.
More wheat-free foods are available from specialist health food shops or online suppliers.
Additional Information (ppXX) provides further information and contacts.
A HEALTHY DIET AVOIDING WHEAT
You can still enjoy a healthy diet when you are avoiding wheat. The table opposite provides
a variety of wheat-free options.
Wheat and wheat products are important sources of energy, fibre and B vitamins. They also
contain protein and minerals. If you are excluding wheat from your diet, it is important to
choose wheat-free foods that contain these nutrients.
Your dietitian and doctor will help you plan your diet while you are excluding wheat. If your
diet is restricted for a long period, or if you have difficulty finding wheat-free alternatives,
you may need to take vitamin and mineral supplements. Discuss this with your dietitian.
Nutrient
Carbohydrate for energy.
Fibre for a healthy
digestive system.
B vitamins for digestion
and energy production.
Protein for growth,
maintenance and repair.
Calcium for healthy bones
and teeth.
Iron for making red blood
cells to carry oxygen
around the body.
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Wheat-free options
Rice, potatoes, wheat-free
pasta, wheat-free bread,
quinoa, polenta, wheat-free
breakfast cereals.
Fruit and vegetables,
wholegrain rice, potato with
jacket, oats, peas, beans,
lentils.
Yeast and yeast extract, meat
and meat products, milk and
dairy products, fortified
wheat-free cereals.
Meat, poultry, fish, dairy
products, peas, beans, lentils.
Milk and dairy products,
tinned fish, fortified wheatfree cereals.
Red meat, liver, poultry, green
leafy vegetables, baked beans,
fortified wheat-free cereals.
Note
Try to include foods from this
group with each meal.
Make sure you have plenty of
fluid to help the fibre work
properly. Aim for 8-10 cups
per day.
Include 2-3 portions per day.
Try to use low-fat varieties
because these contain more
calcium.
Foods high in vitamin C such
as oranges, strawberries,
raspberries, spinach, broccoli
and peppers help iron
absorption.
Tea and coffee inhibit iron
absorption.
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MEAL IDEAS
Breakfast
o Wheat-free porridge made with and semi-skimmed milk with a glass of unsweetened
fruit juice.
o Wheat-free cereal such as cornflakes or wheat-free muesli, with semi-skimmed milk
and dried or fresh fruit such as apricots or raisins.
o Hard-boiled egg with wheat-free toast, spread thinly with margarine and a glass of
unsweetened fruit juice.
Light meals
o Wheat-free soup with oatcakes or rice cakes, followed by a pot of low-fat natural
yoghurt.
o Baked potato filled with cheese and salad, followed by a small packet of dried fruit
and nuts.
o Meal deal lunches such as sushi, wheat-free salad or vegetable pots with fresh fruit
fresh fruit.
Main meals
o Lean mince with potatoes, carrots and cabbage, followed by wheat-free fruit
crumble*.
o Chicken or prawn stir fry with buckwheat noodles and mixed vegetables.
o Melon followed by grilled salmon with sliced wheat-free polenta, broccoli and cherry
tomatoes.
o Moussaka with yoghurt and feta topping.
o Corn-on-the-cob followed by wheat-free pasta with tomato sauce* and vegetables
with a large side salad.
*See Recipes.
EATING OUT
By planning ahead, eating out with family and friends should still be enjoyable when you are
avoiding wheat. Although it can be challenging at first, you will soon learn how adjust eating
out to suit your dietary needs.
Explain to family, friends and colleagues how important avoiding wheat is to you. It
can help to carry a supply snacks, so that if you get hungry you always have
something suitable to eat.
• Check that any food other people give you is wheat-free.
o Ask if any foods contain wheat, and if necessary ask for the dish without these
foods, for example sauces and gravies often contain wheat.
o Restaurants often have menus online and will provide are suitable wheat-free
options if requested in advance. Call ahead if you are going out to explain your
dietary requirements.
•
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FOODS TO CHOOSE, CHECK AND AVOID
Pizza, Pasta
& Noodles
Grains
Breakfast
cereals
Bread
Flour
Bread, rice, potatoes, pasta and other starchy food.
Try to eat with every meal
Foods to Choose (whole column will be
shaded green)
Any wheat-free flour such as rice, corn,
maize, millet, gram, potato (farina, fècule),
soya, sago, buckwheat, rye, splitpea,
arrowroot, chickpea and bean.
All wheat-free bread and rolls made using
suitable flour, mixes and yeast such as corn,
rice or tapioca breads.
Foods to Check (whole column will be
shaded yellow)
Foods to Avoid (whole column will be
shaded red)
All varieties of wheat flour and wheat flour
products such as malted wheat or spelt flour.
Gluten-free bread and rolls (may contain
wheat starch).
Rye bread.
Tortillas.
Any wheat-free porridge or cereals such as
those made from oats, corn or rice, for
example wheat-free cornflakes, Rice
Krispies.
Rice (all varieties), corn, maize, barley, pure
oats, rye, millet, sago, tapioca, buckwheat,
soya bran, rice bran, quinoa.
Ready-made cereals made with oats.
Muesli.
All bread and rolls made with wheat-flour,
including wholemeal, white, soft grain,
granary, wheatgerm, naan, chapatti, pitta,
croissant, and brioche.
Crispbread, crackers.
Muffins, crumpets.
Any cereals made from wheat, for example
Cheerios, Sugar Puffs, Shreddies, Special K,
wheat biscuits.
Wheat-free pizza bases.
Wheat-free pasta, for example rice, corn,
buckwheat.
Rice noodles, vermicelli.
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Gluten-free products (may contain wheat
starch).
Polenta.
Oatmeal.
Egg noodles.
Wheat, wheat starch, wheat bran,
wheatmeal, wheatgerm, durum wheat.
Bulgur wheat (including tabouleh), couscous,
semolina, farola, spelt, triticale, kamut.
Wheat-flour pizza bases.
All varieties of wheat pasta (usually labelled
durum wheat).
Wheat noodles.
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Potatoes
All plain potatoes cooked without wheat,
such as baked, boiled or mashed.
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Any processed or ready-made potatoes such
as shop-bought mashed potatoes, potatoes
in ready-meals, potato waffles, frozen chips,
oven chips.
Potatoes coated in breadcrumbs or batter,
for example potato cakes or croquettes.
Potato smiles, Alphabites, flavoured
microchips.
Ready-made gnocchi.
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Foods to Avoid (whole column will be
shaded red)
Meat, poultry or fish dishes with pastry,
batter or breadcrumbs, for example sausage
rolls, meat pies, chicken nuggets, fish fingers,
pasties, puddings and crumb-coated meats.
Black pudding.
Haggis.
Vegetarian
alternatives
Pulses
Meat & Fish
Meat, fish eggs, beans and other non-dairy sources of protein
Try to eat 2-3 portions each day
Foods to Choose (whole column will be
Foods to Check (whole column will be
shaded green)
shaded yellow)
All plain, fresh and frozen meat and poultry.
Meat and poultry products.
Bacon and ham cooked without wheat-flour or Processed meat and poultry, for example
breadcrumbs.
sausages, hot dogs, burgers, packet or
Fresh, frozen and canned fish.
canned meats, pâté.
Meat, poultry or fish in sauces.
Ready-meals.
All fresh, canned or dried peas, beans and
Pulses in sauce, for example baked beans.
lentils.
Hummus.
Tofu.
Vegetarian or Quorn ready-meals.
Quorn.
Tempeh.
Textured vegetable protein (TVP).
Vegetarian burgers.
Hydrolysed vegetable protein (HVP).
Peanut butter.
Eggs
All eggs
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Foods made using mayonnaise, for example
egg mayonnaise, prawn cocktail.
Scotch eggs.
Quiche, egg flan.
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Fruit
Fruit and vegetables
Try to eat at least 5 different portions a day
Foods to Choose (whole column will be
shaded green)
All fresh, frozen, canned, dried and juiced
varieties.
Veg
All fresh, frozen, canned, dried and juiced
varieties.
Foods to Check (whole column will be
shaded yellow)
Fruit pie fillings.
Foods to Avoid (whole column will be shaded
red)
Fruit pie, sponge, crumble or fruit in batter, for
example fritters.
Ready-made or pre-packed, for example
coleslaw, vegetable salad, canned tomatoes
with herbs or other flavourings.
Vegetables in sauce or gravy, for example
cauliflower cheese.
Vegetables in pastry, breadcrumbs or batter, for
example vegetable pasties, onion rings,
vegetable tempura.
Cheese
Milk, yoghurt
& cream
Milk and dairy foods
Try to eat 3 portions a day; choose low-fat options wherever you can
Foods to Choose (whole column will be
Foods to Check (whole column will be
shaded green)
shaded yellow)
All milk.
Milk shakes.
Yoghurt drinks.
Synthetic cream.
All fresh cream.
Flavoured yoghurt or fromage frais.
Crème fraiche.
Probiotic yoghurts and drinks.
Natural yoghurt or fromage frais.
Unprocessed cheese, for example Cheddar,
Processed cheese and cheese spreads, for
Edam, Gouda, brie, mozzarella or quark.
example Dairylea, Primula.
Pre-grated cheese.
Roquefort cheese.
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Foods to Avoid (whole column will be shaded
red)
Muesli yoghurt.
Yoghurt containing cereal.
Cheese in breadcrumbs, pastry or batter.
Cheese sauce made with wheat-flour.
Cheese biscuits and snacks.
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Puddings &
desserts
Cakes &
biscuits
Savoury snacks
Fats &
oils
Foods high in fat and/or sugar
Try to limit these foods
Foods to Choose (whole column will be
shaded green)
Olive, rapeseed, sunflower and vegetable oils.
Margarine, low-fat spreads, butter.
Cooking fats such as ghee, lard, dripping.
Plain nuts and seeds.
Manufactured wheat-free crackers, biscuits
and baked goods (see Additional Information
section for suppliers).
Homemade using wheat-free ingredients (see
Recipe section).
All homemade and shop-bought wheat-free
varieties, for example sago, rice pudding,
tapioca, meringue.
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Foods to Check (whole column will be
shaded yellow)
Very low-fat spreads.
Crisps, processed potato snacks, corn,
tapioca or alternative savoury snacks.
Popcorn.
Dry roasted nuts.
Prawn crackers.
Pakoras and other Indian snacks.
Oatcakes.
Gluten-free cakes and biscuits (may
contain wheat starch).
Rye crisp breads.
Flapjacks.
Individual desserts or dessert mixes, for
example mousse, jelly, blancmange.
Canned milk puddings.
Custard powder.
Ice cream.
Ice cream sauces.
Foods to Avoid (whole column will be shaded
red)
Wheat germ oil.
Margarine containing wheat germ oil.
Packet shredded suet.
Pretzels.
Biscuits and cakes containing wheat flour.
Wafers, ice cream wafers and cones.
Cake, pancake and pastry mixes.
Pies, tarts, flans.
Semolina, farola.
Crumbles, pies, sponges, steamed puddings,
trifles, pastry.
Ice cream containing biscuit pieces or wafers.
Desserts with biscuit bases, for example
cheesecake or banoffie pie
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Sugar, preserves &
sweets
All sugars and sweeteners.
Jam, marmalade, syrup, honey, molasses,
treacle.
Wheat-free sweets, for example EnviroKidz or
Whizzers ranges, Plamil carob, Frutina fruit
snacks.
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Chocolate and chocolate products.
Lemon curd.
Sweets and confectionery, for example
marshmallows, pastilles, fruit lollies, mints,
chewing gum, fudge, toffee, butterscotch.
Mincemeat.
Butter icing.
Marzipan.
Filled chocolate.
Chocolate containing biscuit pieces.
Chocolate with wheat flour as an added
ingredient.
Liquorice.
Seaside rock.
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Miscellaneous
Soups, sauces, gravies &
seasoning
Other
Foods to Choose (whole column will be
shaded green)
Home made soup, sauces, gravy and
dressings made using wheat-free stock or
meat juices, thickened with cornflour or
arrowroot.
Bovril, Marmite or yeast extract.
Salt, pepper.
Pure herbs and spices.
Vinegar.
Tamarind.
Cream of tartar, tartaric acid, bicarbonate of
soda.
Gelatine, rennet.
Yeast.
Foods to Check (whole column will be
shaded yellow)
Canned and packet soups.
Ready-made or packet sauces and
dressings, for example tomato/brown
sauce, salad cream or mayonnaise.
Savoury spreads, chutney, pickles,
mustard.
Miso.
Mixed spices and seasoning such as curry
powder.
Tamari.
Baking powder.
Foods to Avoid (whole column will be shaded
red)
Soups containing pasta or noodles.
Cream soups.
Sauces or gravy containing wheat.
Packet stuffing.
Soy sauce.
Bouillon cubes, gravy mixes or browning,
seasoning and soup mixes.
Salad dressings with wheat as a thickener.
Drinks to Check (whole column will be
shaded yellow)
Drinking chocolate, flavoured or malted
milk drinks.
Milk shakes and milk shake syrups.
Vending machine drinks.
Barley water.
Tomato juice.
Drinks to Avoid (whole column will be shaded
red)
Soft Drinks
Drinks
Drinks to Choose (whole column will be
shaded green)
Water, pure fruit juice, milk.
Tea, herbal tea, coffee, cocoa.
Diluting juice, fizzy drinks.
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Alcohol*
Wheat-free beer or lager.
Cider.
Wine, sherry, port.
Brandy, rum, malt whisky, Martini.
Vodka, gin, liqueurs.
Ale, stout, beer, lager or home brew.
Blended whisky.
*Refer to supermarket product lists and suppliers’ websites for up-to-date information on wheat-free products
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RECIPES Based on information kindly provided by Oxfordshire Nutrition and Dietetics.
Wheat-free bread
There are many wheat-free bread recipes available, for example on packets of wheat-free
flour, wheat-free bread mixes and specialist websites (see Additional Information section).
Experiment with recipes to find the one that you like the best.
*Basic White Sauce (serves 2)
Ingredients
1 tablespoon of cornflour
350ml semi-skimmed milk
Salt and pepper
Method
1. In a heavy bottomed saucepan, mix the cornflour with 2 tablespoons of milk to make a
smooth paste.
2. Add the rest of the milk and heat gently, stirring continuously until the sauce is
thickened. Add salt and pepper to taste.
Variation:
*Cheese sauce – Add grated cheese to make this a tasty topping for steamed or poached
vegetables, fish or chicken.
Gravy
Ingredients
1 tablespoon cornflour or arrowroot
250ml (½ pint) meat of vegetable stock or drained liquid from boiling potatoes or steaming
vegetables
4-6 tablespoons of juices drained from the roasted poultry or meat (optional)
¼ teaspoon dried wheat-free herbs (optional)
Salt and pepper to taste
Method
1. Mix the cornflour or arrowroot with a little water to make a smooth paste.
2. In a small saucepan, add the stock to the paste, add the herbs, salt and pepper and stir
well.
3. Stirring continuously, bring the gravy mix to the boil, and add the meat juices if you are
using them.
4. If the gravy gets too thick, add more water or stock to achieve the consistency that you
want. If you get some lumps, pass the gravy through a sieve to get a smooth mixture
again.
5. Leave to simmer over a gentle heat for a few minutes before serving with your choice of
meat and/or vegetables.
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Basic Tomato Sauce (serves 4)
This sauce is good as a pizza topping or ‘bolognaise-type’ sauce with minced lean meat,
vegetables or pulses.
Ingredients
450g (1lb) chopped fresh or tinned tomatoes (check canned tomatoes are wheat-free as
some flavoured varieties may be cross-contaminated with wheat)
15ml (1 tablespoon) oil
1 clove of garlic, crushed
Fresh or dried basil to taste
Salt and pepper
Method
1. Heat the oil in a saucepan and add the crushed garlic and fry gently, stirring all the time,
for a couple of minutes.
2. Add the chopped tomatoes, basil and seasoning. Simmer gently for 15 minutes.
3. Allow to cool then liquidise. Re-heat before serving.
*Scone based pizza (serves 4)
Ingredients
200g (8oz) sago or rice flour
2 teaspoons of wheat-free baking powder
50g (2 oz) butter or margarine
60ml (2fl oz) semi-skimmed milk
1-2 tablespoons of basic tomato sauce
Toppings of your choice such as onions, peppers, olives, mushroom, sweetcorn, tuna or
cooked meats
50g (2oz) freshly grated cheese
Method
1. Preheat oven to 230°C/ 210°C Fan/450°F/Gas Mark 8.
2. Sift the flour and baking powder together and rub in the butter or margarine until it
resembles fine breadcrumbs.
3. Gradually add the milk and mix to form a soft dough.
4. Roll the mixture out to a round about 1cm thick and place onto a greased baking sheet.
5. Top with 1-2 tablespoons of basic tomato sauce and toppings of your choice then
sprinkle over the cheese.
6. Bake for 15 to 20 minutes or until the topping bubbles and the base is firm.
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*Savoury Crumble (serves 4)
Ingredients
100g (4oz) gluten-free flour
50g (2oz) oats or millet flakes
50g (2oz) butter or margarine
Salt, pepper and seeds such as pumpkin, sunflower or sesame to taste
Method
1. Preheat the oven to 180°C/160°C Fan/350°F/Gas Mark 4.
2. Rub the flour, millet flakes and butter/margarine in a large bowl until it resembles fine
breadcrumbs.
3. Add seasoning and seeds to taste and spoon this topping evenly over prepared fillings
such as cooked chicken, fish or vegetables in a tomato, wheat-free white or cheese
sauce.
4. Make sure that you cover the filling completely and bake in the oven for 30-40 minutes
or until the crumble topping is golden brown.
5. Serve immediately with salad or steamed vegetables.
Variation:
*Fruit crumble – for a tasty dessert, replace the seasoning and seeds with 50g (2oz) of sugar
and spoon over prepared fruit such as peeled and chopped apples or pears (approximately 4
fruits) or 200g (8oz) of summer fruits.
Bake as savoury crumble.
Buckwheat Pancakes (serves 4)
Ingredients
50g (2oz) buckwheat flour
50g (2oz) gluten-free or rice flour
⅛ teaspoon of salt
1 tablespoon oil or melted butter or margarine
300ml (½ pint) semi-skimmed milk
1 egg
1½ teaspoons wheat-free baking powder
Method
1. Sift the flours and salt together. Mix with the fat, milk and egg and beat well then leave
to stand for 30 minutes.
2. Just before cooking, stir in the baking powder.
3. To make the pancakes, heat about 2 teaspoons of oil/melted margarine in a frying pan
until just beginning to smoke.
4. Quickly pour in enough batter to coat the base of the pan, tilting it to allow the batter to
run evenly all over.
5. Let the pancake set and brown underneath, then turn it gently with a broad bladed knife
– do not toss the pancake – and brown it on the other side.
6. Serve with a suitable savoury or sweet filling.
7. Repeat the process until all the batter is used. Add the remaining oil or margarine to the
pan if required.
8. This mixture should be enough to make about 8 pancakes.
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*Flapjacks (Makes 8 to 10 pieces)
Ingredients
100g (4oz) butter or margarine
50g (2oz) demerara sugar
1 tablespoon runny honey
150g (6oz) oats or millet flakes
Method
1. Preheat the oven to 180°C/160°C Fan/350°F/Gas Mark 4.
2. Cream together the butter or margarine and sugar. Add the honey and millet flakes and
mix well.
3. Press into a greased 20cm (8inch) square baking tray and bake for 15 minutes.
4. Remove from the oven and mark out the squares and allow to cool before removing
from the tin and serving.
*Chocolate Celebration Cake
Ingredients
75g (3oz) butter or margarine
4 tablespoons cocoa powder
100g (4oz) ground rice or rice flour
1 teaspoon wheat-free baking powder
250g (10oz) dark muscovado sugar
3 eggs
75g (3oz) ground almonds
Method
1. Preheat the oven to 180°C/160°C Fan/350°F/Gas Mark 4. Line a 20cm/8inch cake tin with
greaseproof paper.
2. Cream together the butter or margarine and sugar until light and fluffy.
3. Bring 100ml/3floz of water to the boil and pour onto the cocoa, mix well, then beat into the
creamed mixture.
4. Add the eggs one at a time; add a spoonful of rice flour with each egg.
5. Mix the baking powder into the remaining flour and ground almonds then fold into the mixture.
6. Spoon the mixture into the tin and bake in the oven for about 35 minutes or until the cake is firm to
the touch.
7. Remove from the oven and cool on a wire rack before cutting.
8. Serve with a spoonful of yoghurt or crème fraiche a dessert for a special occasion.
*Enjoy these dishes occasionally as part of a healthy, balanced diet.
Note: When using wheat-free alternatives, you should always follow the manufacturer’s cooking instructions. Wheat-free alternatives may look
and taste different from wheat-containing foods.
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ADDITIONAL INFORMATION
Support organisations
ALLERGY UK
W: www.allergyuk.org
T: 01322 619898
COELIAC UK
W: www.coeliac.co.uk
T: 01494 437 278
THE ANAPHYLAXIS CAMPAIGN
W: www.anaphylaxis.org.uk
Helpline: 01252 542029
Suppliers and Manufacturers
WHEAT-FREE.ORG
W: www.wheat-free.org
DOVES FARM
W: www.dovesfarm.co.uk
THE VILLAGE BAKERY MELMERBY
W: www.village-bakery.com
MERIDIAN FOODS
W: www.meridianfoods.co.uk
GOODNESS DIRECT HOME DELIVERY
W: www.goodnessdirect.co.uk
GREENS GLUTEN-FREE BEERS
W: www.glutenfreebeers.co.uk
ORGRAN
W: www.orgranglutenfree.co.uk
SIMPLY FREE
W: www.simply-free.co.uk
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