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chapter four gluten-free in a hurry

Just to give you a practical helping hand to start, here are some emergency menus that can easily be followed until you have found sources of the few special ingredients and products you will need for a new and interesting diet. Note: Some coeliacs are told avoid milk and food made from milk as they need to be lactose free. Special lactose free milks are available from supermarkets and health stores also a range of non-dairy nut and bean milks, and products.

adults

Eat only the foods specified. They are easily obtainable and most will already be in the store cupboard or refrigerator. Use sea salt and freshly ground black pepper for seasoning. Put polyunsaturated margarine or butter on hot vegetables. Drink tea or coffee with milk. Wine, port, sherry and brandies may be drunk, but no other types of alcohol.

breakfast

• Gluten-free cornflakes or rice cereal (from supermarkets or health stores), milk and sugar

• Grilled bacon, poached or fried egg, grilled tomatoes, fried mushrooms

• Pure fruit juice

Don’t be tempted to eat bread or any other breakfast cereals. If Kellogg’s Rice Krispies or Cornflakes are unobtainable, serve a banana, or add grilled mashed potato to the cooked dish, or make a muesli-type cereal yourself from 1 to 2 heaped tablespoonsful of cold cooked brown rice (boiled the previous day), a sprinkling each of raisins, sesame and sunflower seeds, an eating apple (grated), a little liquid honey to sweeten and milk or fruit juice to moisten.

midday meal

• Boiled or baked potatoes

• Fresh salad of tomatoes, lettuce, cucumber, grated carrot

• Tinned salmon, tuna or sardines in oil or water

Make a dressing from 2 teaspoonsful sunflower oil (or similar), a squeeze of fresh lemon juice, a pinch or two of sugar, sea salt and freshly ground black pepper. If you wish to eat a dessert of some kind, choose any type of fresh fruit – bananas, grapes, apples, oranges, pears, strawberries, raspberries etc.

dinner

• Grilled lamb chop, pork fillet or small steak

• Boiled carrots or grilled tomatoes

• 2 plain boiled or steamed green vegetables – cabbage, spinach, French (snap) beans, peas, sprouts etc.

• Plain brown rice, boiled

If you feel the need for a gravy, save the meat juices from the grill pan, strain them off, discard the fat and pour in some of the water strained from the vegetables. Mix well with a wooden spoon and add half a ripe tomato, mashed. Season to taste. Do not use any kind of gravy mix or stock cube/powder.

snacks

Allow yourself up to 1 or 2 small ripe bananas per day, a few plain almonds or walnuts (English walnuts) and dried fruits such as apricots and raisins.

alternative main meals

Eating out is a problem and best avoided when you start the diet. At home, stick to plain, fresh ingredients and you will have no worries.

Other main meals you might like to choose from are:

• Cold ham (without breadcrumb coating) and served with salad, jacket potato

• Cold lamb, beef or pork (off a previously roasted joint without stuffing) and served with salad, fried potatoes

• Cold chicken (cooked at home without stuffing) and served with salad and jacket potato

• Roast beef or lamb or pork with roast potatoes (no Yorkshire puddings) served with boiled or steamed vegetables such as carrots, peas, spinach, green beans

emergency ingredients

Without bread, cakes and biscuits (cookies) your starch/carbohydrate intake will be too low. Eat plenty of potatoes and rice to make up for this.

Bear in mind that these are emergency menus and are a little narrow in outlook for a long-term gluten-free diet. However, with this information you should be able to get started immediately rather than continue with an ordinary diet until you have reorganized your eating regime in a broader way. No matter how tempting, do not eat ordinary bread, cakes, biscuits, crispbreads etc.

Here is a shopping list/store cupboard check for emergency menus:

• Almonds and walnuts (English walnuts), (plain)

• Bacon

• Black peppercorns

• Brown rice (plain)

• Butter or margarine

• Cooking oil (sunflower or olive)

• Gluten free cornflakes or rice cereal from Free-from section at supermarket

• Dried fruit, plain, without wheat fructose-sucrose

• Eggs, fresh (not egg replacer)

• Fresh fruit

• Fresh meat or fish (plain)

• Fresh vegetables

• Milk, plain, fresh or dried

• Pure fruit juice

• Salmon, tuna (tunny), sardines – all canned in oil or water (not sauce)

• Sea salt

• Sesame and sunflower seeds (plain)

• Sugar

• Tea or coffee (plain)

• Tomato purée (paste)

emergency menus for children

Use the emergency menus for adults, but omit the alcohol and add extra snacks such as:

• Fresh orange segments sprinkled with a little sugar;

• Home-made fish cakes (see here)

• Home-made chips – serve hot with a poached egg on top and grilled tomatoes instead of tomato sauce (see here)

• Savoury rice – fry a small chopped onion in a little oil. Add chopped cooked vegetables and 1 cup (1 1/4 cups) of cold cooked rice. Heat through while turning over with a wooden spoon. Season and serve

• Milk shakes – blend 2 cups of milk with any piece of stoned, peeled fruit. Add sugar to taste and blend (you will need a blender/liquidizer for this)