A Few Good Facts

  • Coeliac disease affects 1 in 100 people
  • It is often mistaken for IBS, and remains untreated.
  • The average length of time it takes someone to be diagnosed with Coeliac disease is 13 YEARS!!!!
  • People with Coeliac disease cannot join the armed forces
  • Gluten is found in Wheat, Barley and Rye
  • Meat from cereal fed animals IS gluten free and so safe to eat
  • Coeliac can run in families

Winter is coming… exciting recipes COMING SOON!!!


Gluten Free Holiday!


After a good 2 weeks off on holiday I am back in the (not so sunny) UK, and already back in the swing of things. A fortnight in Mexico is just what the Doctor ordered. Beautiful blue skies. Warm tropical sea. Cocktails at the bar. And more All inclusive food than you can shake a stick at!

Holidays are all about letting your hair down and letting your waistline go, but it is still super important that whilst you are enjoying yourself… you remember to make the right meal choices so you can enjoy the holiday from your sun lounger – not from your air conditioned bedroom!!!


This is probably the easiest meal of the day to get right.


  • Cakes
  • Sticky buns
  • Cereals
  • Sausage
  • Pancakes
  • Porridge (you cannot guarantee it is only oats)
  • Barley juice drinks

Stick to

  • Fruit
  • Yoghurt
  • Eggs
  • Omelet
  • Bacon



  • Bread
  • Wraps
  • Sausage
  • Breaded chicken and meats
  • Burgers
  • Battered fish
  • Cooking sauces

Stick to

  • Salad
  • Potatoes
  • Meats (no sauce or batter)
  • Vegetables

A la Carte

Be sensible when you look at the menu here. You are abroad. Not everywhere is geared up to food allergies, I mean, lets face it, the UK is only just getting its head around food intolerance so we need to be a little bit patient.

  • Ask for your main meal to come without sauce or gravy
  • Dont get tempted by bread rolls
  • Check to see how they thicken soup
  • Choose the meal on the menu which is least likely to have wheat in its cooking process.

You can work up a real appetite on holiday, but if you follow these basic rules as a minimum – you can pretty much guarantee that the only thing that can interrupt you will be the weather, mosquitoes and too much tequila!


Morning Coffee

Morning Everyone,

If you are anything like me – you need a shot of caffeine in the morning to help get you going!

Have you tried the Nescafe Cafe Menu selection of Cappuccino, Mocha and Latte drinks? Quick to make, no Lumps…. and best of all Gluten Free.

Worried about the calories? Never Fear… For a Cappuccino you are looking at 70Kcal, and a Latte 96Kcal! They do a lower fat version too = Happy days.

Perfect for a kick start on a Thursday!!!!


Have your Gluten Free cake…. AND EAT IT!!!!

Happy Monday one and all!

Thought it might be nice to kick the week off with a super simple and quick recipe for a Victoria Sponge. Make it on a Monday to chase away those post weekend blues, and it makes a perfect Wheat free snack, put it in a lunch box or just eat the whole thing while it is warm like I will be doing later this eve!!!


8 oz Gluten Free Self Raising Flour

8oz Soft Margarine

8oz Caster Sugar

3 Large Free range eggs

Skimmed Milk (You will need this as when using wheat free flour, you will find the mixture is too stiff, this just waters (or milks!) it down a little.

Strawberry Jam


Grease and line 2 x 9 inch victoria sandwich tins


First of all cream your margarine and caster sugar together to form a paste. Then add your 3 large eggs and stir in with a spoon until consistency is smooth and even. Now, add your flour gradually while whisking at a high speed. Add a few tablespoons of milk until the mixture is smooth.

Tip into your baking tins and cook at 160 degrees until the tops of the cakes are golden. When you think they are cooked, put a skewer into the middle – if no sponge sticks to the skewer… They are ready to go!

Remove cakes from tin. When cool sandwich together with Jam and VOILA!!!

You have to admit. Quick. Easy. Tasty. Low fat. And the perfect remedy to a Monday!


Can I Eat Oats?

First of all Oats do NOT contain Gluten.

This means that most Coeliacs can eat Oats without any problems at all. However, some coeliacs may also be sensitive to Oats, as they contain a similar protein called Avenins. So this is something to be aware of.

Also, you need to bear in mind that many oats, and oat products are contaminated with gluten from wheat, barley and rye so it is super important to check the label to make sure the food is suitable for you – See below!

It is recommended that as soon as you find out you are Coeliac, you stop eating oats altogether for 6 months, and then reintroduce to our diet after you have consulted your GP or dietician.

But on the whole… for most people… it does mean that the humble Flap Jack is back on the menu!!!! Woo hoo!!!


The “Crossed Grain” Symbol

The crossed grain symbol is basically the holy grail when shopping for Coeliacs. The presence of this symbol on packaging means that your food is free from gluten…. and is safe!



So look out for it on the packaging of your food! Unfortunately it is not the law for food manufacturers to display this on their packaging, and some supermarkets do have their own variation on this symbol.

You may also come across a number of statements on the packaging such as:

  • Suitable for Coeliacs
  • Gluten Free

If you cannot see any of this.. make sure you check the ingredients carefully.

Not all grains are “Glutenous”!!!

It is a bit of a tricky one. Which grains can you eat? Which grains should you avoid like the plague?

I have pulled together a simple list to help you on your way!

Gluten Free :

  • Amaranth
  • Buckwheat
  • Chestnut
  • Corn (maize)
  • Millet
  • Polenta (cornmeal)
  • Quinoa
  • Rice
  • Sago
  • Sorghum
  • Soya
  • Tapioca
  • Teff
  • Oats (in most cases coeliacs can still eat oats… just be careful of the manufacturing methods!)

Not Gluten Free:

  • Barley
  • Bulgar wheat
  • Couscous
  • Dinkel
  • Durum Wheat
  • Einkorn
  • Emmer Wheat
  • Kamut
  • Rye
  • Semolina
  • Spelt
  • Triticale
  • Wheat

Sooooooo, in a nut shell…. stick to the first list, and avoid the second list! Simple! Or not so simple… it can be pretty tricky remembering what you can and cannot have, finding it on a food label, identifying it on a menu, especially when, lets face it, we haven’t even HEARD of half of these!

But don’t worry… more information is on its way.