Gluten-Free Heaven Australia - October 2017

get acquainted with the art of gluten-

free baking, but you’ll often produce

healthier, larger portions that can be

frozen for a later date.

When it comes to gluten-free meals,

step away from the ready-meal aisle.

You’ll save yourself a fortune by

prepping your own packed lunches and

dinners, with any leftovers popped in a

Tupperware for a later date. Try batch-

cooking pies, soups and curries for

easy freezing. This way, you’ll be sure

to have a quick meal in preparation for

busier days.

ISSUE

2

Not knowing

your carbohydrates

If you’re anything like me before

I chose to live a free-from lifestyle,

your main sources of carbohydrate

might be white, beige and brown all

over. Staples of the typical British diet

rarely vary from refined wheat pastas,

wheat-based breads, white potatoes

and white rice. Yawn.

THE ANSWER:

When selecting your carbohydrates as

part of your nutritious and low-cost

gluten-free lifestyle, opt for buying

a range of different grains. Quinoa,

polenta, buckwheat and coloured rice

are extremely nutritious and diverse,

costing very little when bought online

and in bulk.

Sweet potatoes, pumpkins and

beetroot are healthier swaps for

conventional white potatoes, and are

often cheaper when bought in season.

Try them as pie toppers, or add a tin

of white beans to your mash to get an

extra protein hit that’ll keep you fuller

for longer.

Some of my favourite substitutes for

wheat-based pastas include buckwheat,

corn or rice pasta. Rice noodles work

as a fabulous spaghetti alternative, or

use raw veggies such as zucchini and

carrot to make a veg-based, lighter

pasta alternative.

Personally, I have completely

eliminated bread from my diet. But

if you still crave the favourite staple

carbohydrate, then try making your

own! Short on time? Flatbreads made

with buckwheat and quinoa flour can

be knocked up in less than 30 minutes,

or try making Indian dosa breads and

chapatis.

ISSUE

3

Buying little and often

This is one of the most pivotal

lessons I have learned from my

free-from cupboard stocking over

the years. Buying smaller quantities

of grains, nuts, seeds and pulses will

initially make economic sense. After all,

why buy a huge 5kg bag of brown rice

for $20 when I can buy a 500g bag for

$3? Many of us will fall into this trap,

making the mistake of adopting a little

and often buying pattern. The average

family will visit the supermarket as

often as three times per week just to

restock on staples that have run out by

the middle of the week.

The answer:

Buy non-perishable and longer-life

items in bulk. Buying directly from

wholesalers online, you’ll find that the

cost per kg will decrease when you

purchase a higher weight of produce.

This goes for grains, flours, legumes,

pulses, seeds, nuts and dried fruits – all

of which can last for months! Added

bonus? You’ll save time by not making

those extra trips to the supermarkets

and save on packaging too.

ISSUE

4

Not getting enough veg

If you’ve already decided to give

up gluten, the idea of reducing

the amount of meat that you consume

might seem like a step too far! But I

would not be giving you the most honest

advice if I wasn’t to mention the fact

that an overreliance on meat and meat

products in your diet can actually end

up costing you more than, say, being a

flexitarian or vegetarian.

THE ANSWER:

By increasing the amount of fresh

vegetables and legumes/pulses in your

diet as a substitute for meat, you’ll find

both your health and bank balance will

improve significantly. Gram for gram,

plant-based protein is undoubtedly

cheaper and easier to store and keep

fresh than animal sources. What’s

more, plant-based protein contains

no cholesterol, little saturated fat and

more often than not will provide you

with higher levels of fibre and vitamins.

Why not try incorporating a couple

of meat-free days into your regular

routine too? Simple and yet extremely

cost effective.

ISSUE

5

Wasting your food

One of my pet hates – food waste.

The average household throws

away $100 worth of food every month.

That equates to around 24 main meals

worth of food, simply thrown in the bin!

While this attitude is not exclusive to

those of us who are gluten intolerant,

it’s an issue that is definitely worth

everyone’s consideration.

THE ANSWER:

Before you do your shopping, do a mini

household food review – a conscious

stocktake of your fridge, freezer

and cupboards that will ensure you

utilise all your ingredients to their full

potential. Ingredients that are going

out of date can be paired with fresh

products that will turn them into cheap

and sustainable meals. By structuring

your weekly shopping in this way, you’ll

minimise food waste and save yourself

money at the same time. Win win.

When you go grocery shopping, make

a list and endeavour to stick to it. Avoid

the multi-buy options or buy one get

one half price, especially when it comes

to fresh produce (unless you are certain

you will use them well) as these offers

lend themselves towards wastefulness.

Another waste-reduction tip is to use

your freezer wisely. Far from a storage

of ice cube trays and peas, your freezer

can become a storage unit of leftovers,

over-ripe fruits and veggies, herbs and

ingredients that may be going slightly

out of date. A perfect way of preserving

nutrients and helping keep your costs

low at the same time.

The average family will visit t he supermarket as often as

t hree times per week j ust to restock on staples t hat have run

out by t he middle of t he week...

CHARLOTTE

WILLIS

Charlotte is a

student researcher

of nutrition and

human disease.

Studying to

become a doctor

of human nutrition,

she is particularly

interested in

wholefood, plant-

based nutrition and

healthful lifestyle

intervention in the

prevention and

reversal of chronic

human diseases.