Gluten-Free - Part 2
Some tips from a coeliac to help your gluten-free journey
- Written by Shani Kaplan
Being a coeliac (or having a gluten intolerance) can be hard, let’s face it. I spoke about this at length in the last blog. It can often be quite hard to navigate, especially in the beginning stages of the transition. In the past 5 years, I have managed to learn some simple strategies to help when dining out. On the bright side, for all my fellow gluten-free-ers, we are lucky that it is the best time to have an issue with gluten in regard to availability, and more importantly, variety of products! All food markets now have a load of labelled GF products, some markets even with an aisle dedicated to ‘free from’ foods.
All your favourites like pasta, breads, wraps, cookies, biscuits, bagels now have a GFalternative made from rice, potato, corn and other flours. Some brands are even opting to use GF soy sauce (which is amazing, because who doesn’t love Asian flavourful food!) for their marinades and products. That being said, eating out is a bit trickier. So let’s go over my top tips:
Some dining tips:
#1 Look at the menu online prior to your meal, and see if they have a conveniently placed a glorious (GF) next to food items.
#2 If not, call the restaurant ahead of time and double check they have options for you. If you’re lucky, they will have a separate GF menu that is not online.
#3 Choose a cuisine that you know will have GF foods available. More on this below.
#4 If you’re really unsure, eat something ahead of time to keep you satiated so that if you’re stuck with a bland creation of meat and veg, you’re not sitting there envious of your friend’s delicious food.
#5 If you’re travelling, and aren’t as well prepared for the above, have some handy snacks available; like nuts, fruit/ nut bars, protein bars, some dark chocolate, some lentil/ hummus/ vegetable chips just in case.
#6 Take corn or rice cakes along with you to replace bread to make meals more satisfying and filling. This can really help in European restaurants or countries whilst everyone around you is munching happily on the bread brought to accompany the meal.
#7 Make sure to tell the server that it is an allergy (if it is) and clarify the cross-contamination issue so they can be mindful.
Favourite dining out foods:
Breakfast/brunch
Sorry to say, pancakes are usually off the yes list. But alas, there are still some delicious choices.
- Eggs with salmon, bacon with sides like tomato, mushroom etc with (hopefully) GF toast *Make sure they toast the bread separately in the oven, as they often toast it in the toaster with gluten-filled bread*
- Avocado toast with above sides
- Yoghurt with fruit
- Muesli and porridge are a funny one. Some brunch spots will specify GF oats are used. Whilst a lot of coeliacs can tolerate oats, some are unable to.
Vietnamese
My favourite cuisine and the most GF friendly of all.
Favouring fish sauce and citrus dressings, and rice noodles, most Vietnamese dishes are naturally GF!
My favourites dishes:
- Summer/ rice paper rolls- stuffed with your protein of choice
- Pho- I love this traditional rice noodle soup with its original ingredient of beef and beef broth, but most places will offer tofu, prawn or chicken.
- Bun-rice noodle salad with tangy dressing and topped with protein of choice
Breakfast/brunch
Sorry to say, pancakes are usually off the yes list. But alas, there are still some delicious choices.
- Eggs with salmon, bacon with sides like tomato, mushroom etc with (hopefully) GF toast *Make sure they toast the bread separately in the oven, as they often toast it in the toaster with gluten-filled bread*
- Avocado toast with above sides
- Yoghurt with fruit
- Muesli and porridge are a funny one. Some brunch spots will specify GF oats are used. Whilst a lot of coeliacs can tolerate oats, some are unable to.
Vietnamese
My favourite cuisine and the most GF friendly of all.
Favouring fish sauce and citrus dressings, and rice noodles, most Vietnamese dishes are naturally GF!
My favourites dishes:
- Summer/ rice paper rolls- stuffed with your protein of choice
- Pho- I love this traditional rice noodle soup with its original ingredient of beef and beef broth, but most places will offer tofu, prawn or chicken.
- Bun-rice noodle salad with tangy dressing and topped with protein of choice
Thai
If you’re anything like me and love Thai, don’t despair because there are a lot of dishes you should be able to enjoy. Some of my favourites:
- Green papaya salad Such a fresh and delicious salad.
- Tom yum soup (a tomato chilli-based soup made with prawns)
- Curry- most curries will naturally be GF!
- Pad Thai - one of my favourites! Pad Thai is made from rice noodles. You just need to check that they don’t add soy into the dressing!
Japanese
Japanese is a bit of a harder one, but not impossible. Firstly, you’ll want to check that the chef doesn’t mix any vinegar with wheat into the sushi rice, and as long as that is ok, you can enjoy salmon, tuna or vegetable sushi and sashimi to your heart’s desire. You may need to BYO GF soy sauce (often called tamari). Enjoy some edamame on the side, and you have yourself a lovely meal!
Italian
Sometimes everybody just needs a rich, hearty, Italian feed, let’s face it.
- Gluten-free pasta, you’re safer getting it rather than pizza, as it often cooked the same oven so cross-contamination is a big factor.
- Risotto. Often they will have some cheesy, delicious risotto creation. I love seafood or truffle risotto.
- Salad- For a lighter option, you will often have a salad with parma ham or mozzarella on the menu and they tend to use olive oil and balsamic, so you’re safe there!
- Chicken, beef, seafood dishes - ensure there are no thickening ingredients or batter, but otherwise, these are usually safe options.
Roasts
Don’t miss out on your English Sunday staple. Most pubs will offer GF roasts! You will have to omit the Yorkshire pudding, but thankfully, a lot will whip up a GF gravy! You can still have those warming potatoes and veg. Yum!
Italian
Sometimes everybody just needs a rich, hearty, Italian feed, let’s face it.
- Gluten-free pasta, you’re safer getting it rather than pizza, as it often cooked the same oven so cross-contamination is a big factor.
- Risotto. Often they will have some cheesy, delicious risotto creation. I love seafood or truffle risotto.
- Salad- For a lighter option, you will often have a salad with parma ham or mozzarella on the menu and they tend to use olive oil and balsamic, so you’re safe there!
- Chicken, beef, seafood dishes - ensure there are no thickening ingredients or batter, but otherwise, these are usually safe options.
Roasts
Don’t miss out on your English Sunday staple. Most pubs will offer GF roasts! You will have to omit the Yorkshire pudding, but thankfully, a lot will whip up a GF gravy! You can still have those warming potatoes and veg. Yum!
Easy chain restaurants with GF options in the UK:
Joe and the Juice
I go here for their delicious GF toasted sandwiches and their smoothies and juices. They often use a separate cutting board to slice the bread and even toast the bread with paper on the top to avoid cross-contamination.
Pho
This is a chain Vietnamese restaurant that has all of the above dishes I mentioned, with a menu that is 95% GF! I love their squid, chicken wings, bun noodles and summer rolls especially.
Pret
Pret is just the simplest option when on the go. It helps that there are so many of them around! They have loads of healthy salads, smoothies, yoghurt options and snack foods like fruit and dark chocolate covered almonds.
Wholefoods
On the more pricey end, but loaded with allergen-friendly choices. I love the roast chickens (without gravy!) and sides, the sushi, and the make your own salad/meal bars to choose your own GF foods. The make-your-own meal bar usually has the ingredients written up too to make it very easy to work out what you are able to consume.
M&S
I love M&S! their little express stores are so handy! Not only is there the usual suspects of salad, cooked prawns, marinated cooked chicken packs, fruit and yoghurts, but they also have their own pre-made GF sandwiches that make me so happy! I love their ham and cheese and egg sandwiches.
Nandos
Nandos is a very simple and easy place to grab a quick bite. I wish I could cook chicken nearly as well as they do! Nandos take real precaution when preparing GF food. You can order all chicken options (besides the burgers and wraps) with almost all the delicious sides to accompany.
Honest burger and GBK
Sometimes your friends just want a good burger. The great thing is that now you don’t have to miss out. Both of these burger joints offer GF buns, fries and Honest Burgers even has GF onion rings and beer!
Pizza express
Craving an easy, hassle-free pizza? Pizza express is fully Coeliac UK certified and has extremely tasty GF pizzas and some seriously moreish dough balls too!
M&S
I love M&S! their little express stores are so handy! Not only is there the usual suspects of salad, cooked prawns, marinated cooked chicken packs, fruit and yoghurts, but they also have their own pre-made GF sandwiches that make me so happy! I love their ham and cheese and egg sandwiches.
Nandos
Nandos is a very simple and easy place to grab a quick bite. I wish I could cook chicken nearly as well as they do! Nandos take real precaution when preparing GF food. You can order all chicken options (besides the burgers and wraps) with almost all the delicious sides to accompany.
Honest burger and GBK
Sometimes your friends just want a good burger. The great thing is that now you don’t have to miss out. Both of these burger joints offer GF buns, fries and Honest Burgers even has GF onion rings and beer!
Pizza express
Craving an easy, hassle-free pizza? Pizza express is fully Coeliac UK certified and has extremely tasty GF pizzas and some seriously moreish dough balls too!
Wahaca
Wahaca is Mexican, which happens to be a great GF choice!) Choose the corn products over the flour and you’re good to go. Think guacamole with tortilla chips or nachos and tacos with your choice of protein. Yum!
Cote Brasserie
You would know Cote, surely. This popular French café/ restaurant is a great choice for breakfast and lunch. For breakfast, they make all the usual breakfast foods I mentioned above. For lunch/dinner you can some delicious seafood, risottos, meat and chicken and salads. And who doesn’t love a crème brûlée for dessert?! Bonus- they’re Coeliac UK accredited.
Wagamama
Despite my love of Asian food, this one is probably my least favourite, but a very convenient option. I just find their gluten-free foods quite bland, but nonetheless, they have a separate GF menu and the manager will even come and personally take your order to put you at ease.
I hope this 2-part series has helped you. We always love hearing your blog ideas! If you ever have a topic you would like covered, please email:
talk@truthorigins.co.uk
Shani Kaplan
Shani Kaplan is a contributing writer for Truth Origins. She combines her knowledge gained from working within the fitness/wellness industry in Sydney and London for the last seven years as a Personal Trainer, and class instructor, with her addiction to research due to her BA in Business Marketing. Shani loves martial arts, resistance training, dance and yoga, nutrition, travel, design, photography, and art.
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