Wheat Free Living

Food intolerances can have a significant impact on your health and wellbeing. Symptoms may take hours or even days to appear, making it very difficult to pin-point the problem food. Some people may suspect there is a food intolerance, others just simply feel exhausted, flat, depressed and bloated with no idea why or what to do about it. 

 

If you've reached this page then you now have some answers to where your symptoms are coming from and have been advised your body is currently reacting to wheat. This may be a challenge for some to come to terms with, it is often our favourite foods that we react to most. However remember that these changes are temporary, we need to repair your digestive system and rebalance your immune system. This is done by first removing your problem foods, then we work on restoring health and aiming to reverse your intolerances by working on the underlying factors causing your intolerances.

 

However right now you just need to know how to continue living a happy life and enjoying your meals without inflaming your irritated digestive system with wheat products, so here we go:

 

If your results have shown a moderate or severe reaction to wheat, then it is recommended

that you avoid all foods that contain wheat even if these foods  do not show a positive

response.

 

Wheat is one of the most commonly used grains the world and is a source of fibre, vitamins

and minerals – especially vitamin B complex, chromium and zinc. However, wheat is not for everyone.

There are people who suffer from wheat intolerance and sensitivity, and there are those who just want to venture down the road of wheat-free living. So, whether it is by choice or by necessity, embracing a wheat-free lifestyle can be a life-changing experience for you.

 

What can you eat and what should you avoid on a wheat-free lifestyle?

Many healthy and delicious foods are naturally wheat-free. However, it is important that you check whether or not they contain wheat grains, additives or preservatives. Make sure that they are not processed as well. Also, wheat can be pretty good at hiding in many foods so pay careful attention to ingredient labels before purchase.

 

Foods to Eat

  • Beans, seeds and nuts (in natural form)

  • Fresh eggs

  • Fresh meat, fish and poultry

  • Fruits and vegetables

  • Most dairy products

Foods to Avoid

  • Breads, rolls, scones, pancakes, wafers, cakes, biscuits - unless marked gluten free

  • Breakfast cereals

  • Pizza, pasta, pastries and puddings

  • Ice-cream, powdered drinks, malted drinks, chocolate bars and liquorices

  • Wheat is also found in many convenience foods such as soups, sauces, spices, and ready-made meals (i.e. sausages, corned beef, salami, burgers, etc.)

 

What to look out for on labels:

  • Amp-isostesroyl hydrolysed wheat protein

  • Binder

  • Bleached flour

  • Brown flour

  • Breadcrumbs

  • Bulgar wheat

  • Cereal binders

  • Couscous

  • Edible starch

  • Hydrolysed wheat protein

  • Hydrolysed wheat starch

  • Modified starch

  • Plain flour

  • Puffed wheat

Additional foods to avoid:

  • Beer, stout, lager and most spirits

  • Processed, convenience foods, crisps, and fast foods may contain wheat, so it is necessary to read the ingredient labels on all products before purchase

Note: In Australia, wheat is a mandatory labelled food allergen. This means that all foods which contain wheat must identify this on the allergen statement and/or clearly identify this in the ingredients list. Therefore if you're consuming a food that contains food starch from wheat for example, it must say "from wheat" or state "contains wheat" in the allergen statement.

However foods which are labelled "May contain traces of wheat" are not typically problematic for those with wheat intolerance. This is purely there to protect those who have an allergy which could be potentially life threatening even at minute doses.

 

What foods are good alternatives when living wheat-free?

There are a variety of foods that can serve as a good substitute to wheat, not only offering your meals with a great taste, but also giving your body the essential nutrients it needs. Any food which is labelled as gluten free is also wheat free.

Here are some ingredients that can replace wheat in many recipes:

  • Amaranth

  • Potato flour

  • Quinoa

  • Buckwheat

  • Brown rice

  • Corn, cornflour, maize, polenta

  • Ground nuts

  • Sago

  • Lentil, pea, bean, gram flours

  • Soya

  • Millet grains

  • Tapioca

  • Oats

 

Wheat-free Recipes

So if you are on a wheat-free diet, here’s a set of wheat-free recipes that are quick and delicious. These recipes will exactly show you how fun and yummy a wheat-free diet can be with the right planning.

 

Breakfast

Buckwheat Pancakes with berries

Ingredients:

  • 110 g buckwheat flour

  • 1 small egg

  • 300 ml skimmed milk

  • Butter or coconut oil for cooking

  • 10 fresh berries 

Preparation:

  • Whisk the flour, egg and skimmed milk to make a thin batter.

  • Use kitchen paper to wipe a small non-stick frying-pan with oil and heat until it is smoking.

  • Pour 2 tablespoons of batter into the pan and swirl it around to cover the bottom as thinly as possible.

  • Cook the batter for about 60 seconds, then flip it over with a spatula, and cook the other side for a few seconds.

  • Eat immediately with freshly squeezed lemon or orange juice.

 

Snack/Dessert

  • 1 x Banana sliced and topped with 1 Tbsp Tahini Dressing

 

Lunch

Creamy Pasta 

Ingredients (for the pasta):

  • 1 package of quinoa or brown rice pasta OR 2 x spiralized Zucchini

  • 2 tablespoons extra virgin olive oil

  • 3 cloves garlic, minced

  • 16 artichoke hearts

  • 8 strips labelled GF bacon- cooked ahead of time, chopped

  • 4 scallions, sliced

Preparation:

  • Put on a large pot of salted water to boil. Cook the pasta until it is al dente (firm but not soft).

  • Heat the olive oil in a skillet over medium-high heat. Add in the garlic and artichoke hearts, and cook lightly until slightly golden. Add in the bacon pieces and scallions, then stir, heat through and keep warm.

  • Drain in the pasta and spoon into a bowl. Top with the artichoke mixture.

 

Ingredients (for the creamy gluten-free dairy free sweet potato sauce)

  • 1 tablespoon good olive oil

  • 1/2 cup cooked sweet potato puree

  • 2 1/2 cups unsweetened plain almond milk

  • 4 rounded tablespoons nutritional yeast

  • 1 rounded tablespoon of sesame tahini

  • 1/2 teaspoon sea salt

  • A dash or two of garlic powder

  • A dash or two of onion, minced

  • 1/2 to 1 teaspoon gluten-free Dijon or honey mustard

  • 1 tablespoon cider vinegar or lemon juice

  • 1/4 teaspoon nutmeg

  • A pinch of cinnamon

  • 1/2 teaspoon paprika or turmeric

  • 1/4 cup white wine

Preparation:

  • In a saucepan, heat the olive oil over low-medium heat, and stir in the sweet potato. Slowly add in the almond milk, whisking to blend the sweet potato and almond milk.

  • Add the nutritional yeast, sesame tahini, sea salt, garlic and onion powder, mustard, vinegar/lemon juice, nutmeg, cinnamon, paprika/turmeric, wine; whisk to blend.

  • Continue heating and stirring the sauce over gentle heat for about five to ten minutes. Taste test.

  • Stir and gently heat through until the sauce has thickened and reduced a bit to your liking.

  • Remove from heat and use on pasta, rice, potatoes, vegetables or casserole fillings.

 

Dinner

Chickpea Bajane

Ingredients

  • 4 teaspoons extra-virgin olive oil, divided

  • 1 garlic clove, minced

  • 2 cups organic gluten free vegetable broth, divided }

  • 1 cup water

  • 1 cup uncooked quinoa

  • 5 1/2 teaspoons chopped fresh thyme, divided

  • 1/2 teaspoon salt, divided

  • 2 cups thinly sliced leek (about 1 large)

  • 4 garlic cloves, chopped

  • 2 1/2 cups sliced fennel bulb (about 1 large)

  • 1 3/4 cups (1/4-inch-thick) slices carrot (about 3/4 pound)

  • 1/2 teaspoon fennel seeds

  • 1/2 cup white wine

  • 1 (15-ounce) can no-salt-added chickpeas, rinsed and drained

  • 1 tablespoon fresh lemon juice

  • 1/4 teaspoon freshly ground black pepper

  • 1 (6-ounce) package fresh baby spinach

 

Preparation

  • Heat 2 teaspoons oil in a large saucepan over medium-high heat. Add 1 minced garlic clove to pain and sauté for 1 minute. Add 1 cup broth, 1 cup water, quinoa, 1 ½ teaspoons thyme, and ¼ teaspoon salt.

  • Cover the pan, reduce heat, and simmer for 15 minutes or until liquid is absorbed and quinoa is tender. Remove from heat; fluff with a fork.

  • Heat 1 teaspoon oil in an oven over medium-high heat. Add leek and 4 chopped garlic cloves to pan, then sauté for 5 minutes or until tender.

  • Add remaining 1 teaspoon oil, fennel bulb, carrot, and fennel seeds. Then, sauté for 10 minutes or until vegetables are golden. Add wine and cook for 3 minutes or until liquid almost evaporates.

  • Stir in remaining 1 cup broth, 2 teaspoon thyme, and chickpeas. Cook for 1 minute or until thoroughly heated.

  • Remove from heat and stir in juice, remaining ¼ teaspoon salt, pepper and spinach.

  • Place about 2/3 cup quinoa in each 4 bowls; top each serving with about 1 ½ cups chickpea mixture. Sprinkle each serving with ½ teaspoon thyme.

 

 

 

 

 

  • Semolina

  • Wheat bran

  • Wheat germ extract

  • Wholegrain

  • Food starch

  • Gum base

  • Wholemeal flour

  • Cracked wheat

  • Kibbled wheat

  • Wheat germ

  • Wheat flakes

  • Wheat is used in some herbs and spice products to separate the ingredients

Sydney City Nutritionist

 

L4, 65 York St, Sydney, NSW 2000

reception@sydneycitynutritionist.com

1300 366 342