Laucke Easy Bake Gluten-Free Meals & Grains bread mix

There is nothing better than home cooked bread. I just love getting it out of the oven and tasting some whilst it is still warm. Heaven! So when I visited Woolworths and found the Laucke Easy Bake Gluten-Free Meals & Grains bread mix I was really excited.


The packet weighs 1kg and includes two bags of 500 grams mix. Since I only have small loaf pans I decide to divide the mixture up and make half a batch. It came out to almost two level cups of bread mix to which I added 180ml of water at room temperature

And this is the result!

One of the best tasting breads I've ever eaten, gluten free or packed full of gluten. Next time I will use a larger bread tin and leave it to rise more but what it lacked in height it made up for in taste. I loved the kibbled corn and the addition of sesame seeds (not in the pack) really added to the texture of the bread. I have enough for three more small loafs or one and a half large one.


The only negative is that I can't stop myself from eating it! This bread is so nice to eat you'll have to hide it from yourself.

Illawarra Gluten Free

Welcome to Illawarra Gluten Free.

A directory of Gluten free products,
stores and online shopping catering

to people from the Illawarra.

Who am I?

My name is Vanessa Pike-Russell and I started this blog after realising that my IBD symptoms all stemmed from being intolerant of wheat and gluten. I was born with an under-developed pituitary gland (hypo-pituitism) and recently learned that it is common for the stomach to not develop fully and thus unable to process gluten properly. I would suffer from stomach pains, bloating, cramps and lethagy until I went on a low-carb diet in 2002.

When it was suggested that I might be sensitive to wheat I did some research and since then I have all but removed the symptoms unless I eat the wrong foods. It is hard to remember that there is so much wheat and gluten in all manner of products and not just breads and pasta.

I started researching gluten-free products and culling wheat-laden foods from my diet. When I slip up I pay for it - literally. Pretty soon I had an extensive library of recipes and links to online resources and decided that with all the research I was doing it would be best if I archived it and shared with others in the same plight.

I am no stranger to keeping a foodie blog, starting 2002 and active in the Livejournal Food communities before moving to Illawarra Food Reviews on Blogger in 2005.  I come from a long line of foodies and wanted to journal as much of my travels around Tasmania as possible share with friends and family. I decided to continue the tradition of photographing and journalling my gastronomic journeys when returning to live in Wollongong in 2002. In the past few years I had noticed a significant cause and effect between foods eaten and symptoms labeled as IBS which have now almost disappeared once I cut wheat and gluten out of my diet.  You can read my story about discovering my wheat sensitivity here.

I have provided an index of directories: books, flours, product outlets, recipes etc to get you started.

Why Illawarra Gluten Free?

I chose to focus on the Illawarra area because that is where I live - between the Mountains and the sea. From South of Sydney down to Far South Coast of New South Wales. The definition of the Illawarra differs depending on the sources you read but in general it consists of three cities:

Wollongong, Shellharbour, Kiama and also loosely includes the 'South Coast' including areas such as Berry, Nowra and Kangaroo Valley

Illawarra Restaurants with Gluten Free Items

• Berry Hotel
• Bulli:The Cliffhanger
• Fairy Meadow: Zweefers Divine Cakes & Cafe
• Figtree Gourmet Kitchen
  
• Kiama - Cafe Parkview
• Kiama Ritzy Gritz New Mexican Grill
• Kiama: Out Of The Blue Cafe
• Kiama: Short Black Coffee cafe 88
• Robertson: Pizzas in the Mist
• Shellharbour Country Kitchen Cafe
• Shellharbour: Angelinas
• Shellharbour: Chillis
• Shellharbour: Ocean Beach Hotel
• Shellharbour: Relish on Addison
• Wollongong Cino Caffe
• Wollongong: Crust Gourmet Pizzas 
• Wollongong: Culinarius by Monika
• Wollongong: Lee and Me - Gallery, Cafe and Fashion

Know of a Gluten-Free Brand, Product, Food store, Cafe or Restaurant that isn't listed? Please contact me at illawarrafood@gmail.com and I will update our articles, links and tags.

Gluten Free Recipe Directory

Gluten free recipes

• Gluten free recipes on ABC
• Gluten free recipes on Orgran
• Nu-Vit Health Foods recipes
• Pastry - Gluten Free Pastry 1
• Pastry - Gluten Free Pastry 2
• Peanut - Peanut butter cookies

Recipes by Select Health Foods

Almond Recipes
Barley Flour Recipes
Barley Recipes
Besan Flour Recipes
Bread Machine Recipes
Bread Recipes
Brown Rice Flour Recipes
Buckwheat Flour Recipes
Carob Recipes
Chickpea Recipes
Cornflour/Cornmeal Recipes
Flour Recipes
Four Substitute Recipes
Glucose Syrup Recipes
Millet Recipes
Polenta Recipes
Potato Flour Recipes
Rice Flour Recipes
Rice Recipes
Rice Syrup Recipes
Semolina Recipes
Soya Bean Recipes
Soya Flour Recipes
Tahini Recipes
Wheat and Gluten Free Recipes

Gluten Free Brands

• Berihurikari Gluten-Free Curries
  
• Biogenic Cold Pressed Oils
• Changs Gluten Free Asian products
• Choices Gluten Free
• Dare to be Different Cakes
  
• Dr. Schar Gluten Free Biscuits
• Dr. Schar Gluten Free Bread
• Dr. Schar Gluten Free Flour
• Dr. Schar Gluten Free Pasta
• Dr. Schar Gluten Free Snacks
• Empower Foods Gluten Free Wraps
• Empower Foods Muffin Mixes
• Empower Foods Sugar Free Low Carb Chocolate
• Eskal Pretzels at Trialia Foods
• Eskal Pretzels at Woolworths
• Feast Fiesta Hampers with Gluten-Free options
  
• Goodman Gluten Free Flours
• Licorice Land Gluten Free licorice
• Lowan Whole Foods
• Natures First Quinoa Grains
• Nu Vit Health Foods
• Nu-Vit Gluten Free Linseed @ Woolies
• Nu-Vit Gluten Free Muesli @ Woolies
• Orgram Buckwheat Pancake Mix
• Orgran Natural Foods
• Select Foods - Cold Pressed Oils
• Select Foods Almond Kernals and Meal
• Select Foods Amaranth Breakfast Cereal
• Select Foods Arrowroot
• Select Foods Besan Flour
• Select Foods Buckwheat Flour
• Select Foods Carob Powder and Whirls
• Triala Foods Gluten Free
• Wallaby Bars and Treats
• Wallaby Macadamia Butter
• Wallaby Macadamia Oil
• Wild Bite
• Woolworths Freedom foods

10 Must-have Gluten Free books

Since my first days researching gluten-free alternatives I've found a lot of information online but it can be overwhelming. It helps to have access to some great books which help to break things down into simple to understand information and some great recipes. Here are some of my favourite books. Some of them are available in the Shellharbour, Kiama and Wollongong City libraries. If your library doesn't stock the book you want you can fill out a card and request they order them in. You will then be notified when the image is available for loan.

My favourite book at the moment is:

Is it Gluten-Free? An A-Z of Things Gluten-Free.(Book review): An article from: Nutrition & Dietetics: The Journal of the Dietitians Association of Australia by Kim Faulkner-Hogg
Buy new: $9.95

I believe in the KISS method - Keep It Simple, Stupid - and with this book it helps to simplify things and give you a framework to build upon with further research. A great book to share with someone new to the gluten-free lifestyle or for a family member who has no idea why you'd want to reduce gluten from your diet or what are the hidden gluten ingredients in everyday cooking.

Another favourite is Living Gluten-Free for DUMMIES. Practical, delicious ways to manage a gluten-free diet. Much like the above book, it helps to have information presented in a simple and concise manner so that you can 'say goodbye to gluten and say hello to good health'.

	Living Gluten-Free For Dummies (For Dummies (Health & Fitness)) by Danna Korn Buy new: $13.59 / Used from: $7.98 Usually ships in 24 hours
Cover of Gluten-Free Baking Classics	Gluten-Free Baking Classics by Annalise G. Roberts Buy new: $12.21 / Used from: $10.32 Usually ships in 24 hours
Cover via Amazon	Gluten-Free Quick & Easy: From Prep to Plate Without the Fuss - 200+ Recipes for People with Food Sensitivities by Carol Fenster Buy new: $12.89 / Used from: $10.50 Usually ships in 24 hours
	The G-Free Diet: A Gluten-Free Survival Guide by Elisabeth Hasselbeck Buy new: $16.49 / Used from: $13.92 Usually ships in 24 hours
	The Gluten-Free Vegan: 150 Delicious Gluten-Free, Animal-Free Recipes by Susan O'Brien Buy new: $13.22 / Used from: $9.76 Usually ships in 24 hours
Cover of 1,000 Gluten-Free Recipes	1,000 Gluten-Free Recipes by Carol Fenster Buy new: $23.10 / Used from: $19.51 Usually ships in 24 hours
Cover via Amazon	The Gluten-Free Gourmet Cooks Comfort Foods: Creating Old Favorites with the New Flours by Bette Hagman Buy new: $12.92 / Used from: $7.56 Usually ships in 24 hours
	Gluten-Free Girl: How I Found the Food That Loves Me Back...And How You Can Too by Shauna James Ahern Buy new: $10.17 / Used from: $10.11 Usually ships in 24 hours
	You Won't Believe It's Gluten-Free!: 500 Delicious, Foolproof Recipes for Healthy Living by Roben Ryberg Buy new: $17.12 / Used from: $11.85 Usually ships in 24 hours

If you know of a book on gluten-free diet please leave a comment with a short blurb and I'll add your review to the site with credit.

My journey to a Gluten-Free diet

What prompted you to change to a Gluten-free diet?

Over the years I have become aware of foods with gluten which can trigger nasty side-effects. Most of the times they are foods that I crave, such a starchy breads, cakes or doughnuts. Consumption of these 'comfort foods' can result in painful side-effects such as stomach cramps, wind, bloating, diarrhoea, facial bloating and sometimes headaches and 'brain fog'. Now it has a name - Gluten sensitivity.

"Gluten sensitivity (GS) encompasses a collection of medical conditions in which gluten has an adverse effect... Gluten is composed of the sticky, storage proteins found in wheat."1

It wasn't until I started to note the link between diet and my body's response that I realised I was sensitive to gluten and yeast. When I removed these foods from my diet I found I had more energy and very little bloating and my bowel problems all but disappeared.

Since delving into Gluten-Free diet I have learned that it is not only wheat which I have to avoid, but a wider range of grains and some sauces which use wheat-based thickening. It is the hidden sources of gluten in food which makes dining out or buying takeaway meals so difficult.

"A gluten-free diet is a diet completely free of ingredients derived from gluten-containing cereals: wheat (including kamut and spelt), barley, rye, and triticale, as well as the use of gluten as a food additive in the form of a flavoring, stabilizing or thickening agent." 2

I have friends who are Celiacs and for them any gluten can trigger a world of pain - even a crumb. The term coeliac derives from the Greek κοιλιακός (koiliakόs, "abdominal")

"Coeliac disease (pronounced /ˈsiːli.æk/), also spelled celiac disease, is an autoimmune disorder of the small intestine that occurs in genetically predisposed people of all ages from middle infancy on up. Symptoms include chronic diarrhoea, failure to thrive (in children), and fatigue, but these may be absent, and symptoms in other organ systems have been described. A growing portion of diagnoses are being made in asymptomatic persons as a result of increased screening... Other cereals such as maize (corn), quinoa, millet, sorghum, teff, amaranth, buckwheat, rice, and wild rice are safe for patients to consume" 3

At first the changes I made was to limit the amount of bread I ate to two slices a day, switching from the cheap white bread to gluten-free Soy and Linseed bread. I also cut out wheat-based pasta and switched to rice and corn-based varieties purchased in the health food section of Woolworths and Coles.

Now I prefer to eat Gluten-Free bread such as Country Life Bakery Low-GI Gluten Free which can be purchased through Woolworths. It is made with a combination of rice flour, tapioca flour, Linseed meal, psyllium husks, buckwheat, rice bran - and tastes fantastic!

These can be expensive but if you limit yourself to two pieces of bread a day and keep some bread frozen in sandwich bags in packs of two they can last longer. The loaf size is half that of regular bread and twice as expensive but you can't put a price on your health. Before I go shopping I visit Woolworths HomeShop (homeshop.com.au) and do a search for Gluten-Free. You would be surprised at the range that Woolworths stocks. Sometimes you may need to ask the store manager to order in some products in a range, as I have found that some of the smaller stores such as Warilla Grove do not carry the full line but are often willing to order them in if there is a need. Woolworths now delivers to more areas including Lake Illawarra where I live, which makes things easier.

What Gluten-Free products do you use?

Favourite brands stocked at Woolworths include:

Country Life Bread Gluten Free Sliced 510g $6.13

Woolworths Free From Pizza Dough Gluten Free 320g

$3.40

Woolworths Free From Choc Chip Muffin Mix Gluten Free 450g $5.28

San Remo Pasta Macaroni Gluten Free 250g

Leda Gluten Free Gingernut Cookies 155g

3.18

Freedom Foods Gluten Free Wraps 170g 4.37

Orgran Flour S/Raise Wheat Gluten Free 500g

3.51

Nu-Vit Linseed Gluten Free 500g 2.28

I also enjoy the Empower range of Gluten-Free cake and muffin mixes available at health food stores.

I often make my own breads, including Cornbread which is made from using three types of corn flours (polenta, cornfour and white maize). It is wonderful for sandwiches or as an accompaniment to dishes such as stews, curries and soups. It tates great when toasted with some chilli and cheese and you can add other ingredients to it to make it more savory, such as jalapeno chills and Parmesan. Today I made some jalapeno chilli and Parmesan cornbread muffins which are cooking as I write. The smells reminds me a little of the cheesey scones my Grandmother used to make.

Does having a Gluten free diet equate that you can have a boring menu?

As the list of gluten-free flours grow it is getting easier to cook our favourite meals without a loss of flavour or texture. I am excited by the use of coconut flour (made from finely ground coconut meat) and coconut oil for shortbreads and other biscuits but also in pastries and pie crusts. Rather than feeling saddened by the need to restrict gluten in my diet I am excited by the alternatives that are out there and look upon this as a way of widening my ingredients list and exploring some of the long established gluten-free alternatives used in cuisines around the world.

For example, Besan or Gram (chickpea) flour "is a staple ingredient in Indian and Bangladeshi cuisines... and when mixed with an equal proportion of water, can be used as an egg-replacer in vegan cooking... the flour is used to make pakoras, papadums, and onion bhajis, Burmese tofu, and jidou liangfen."3

When I realised this, it explained why I had less problems with much of the Indian cuisine I enjoy than I did when ordering pizzas or other wheat-based fast food favourites. If you don't have access to Besan Flour then you can make some yourself using chickpeas which are available in many supermarkets and health food stores. The following recipe for besan flour is from Wikipedia, a wonderful source of gluten-free flour information, as is the Celiac Sprue Association.

How to make Besan Flour at home:

1. Take pre-cooked chickpeas, rinse thoroughly and drain.
2. Spread evenly across an un-greased baking tray and cook on medium heat for 2–3 hours then turn off oven and leave overnight to cool.
3. Place into a mortar and pestle and grind to a fine consistency.

There are other recipes available on Illawarra Gluten Free and available online. I suggest you start by printing out a list of gluten-free flours and working from there.

What are some of the most well-known varieties of Gluten-free flours?
There are many types of flours that are naturally gluten-free. Some are nut based, others plant or seed based.

Almond meal *
Amaranth flour
Arrowroot flour *
Artichoke flour
Besan (chickpea) flour *
Brown rice flour
Buckwheat flour
Channah (type of chickpea) flour
Coconut Flour (finely ground coconut meat)
Corn flour *
Corn meal *
Cottonseed flour
Dahl or Dal flour (Indian split peas or beans ground as flour)
Flaxseed meal (also known as liniseed meal) *
Garbanzo meal (chickpea aka besan and gram)
Lentil flour
Maize (Corn) *
Millet flour
Nut meal
Peanut flour
Quinoa flour
Semolina flour*
Sunflower seed flour

Items with a * are available at most Woolworth stores. Others can be found at Health Food Stores and online.
If you do want to eat out at restaurants and cafes that cater to gluten-free diets pay a visit to the Gluten Free Eating Directory of Australia I have also discovered Green Poppy in Shellharbour has a wide range of gluten-free products and been introduced to Lee & Me in Wollongong Mall by a friend, making my trips into Wollongong more enjoyable. The Educated Palate in Wollongong also offers gluten-free cakes and products. The biggest find has been the Go-Vita Superstore in Shellharbour Medical Center which stocks a wide range of gluten free breads, flours, pies, pastries and ready-made meals. With the help of Woolworths, Go-Vita and The Green Poppy my search for gluten-free products has been made so much easier.

As you can see the reduction of Gluten from my diet has been a positive experience. If you still believe that Gluten-free means flavour-free take a look at a sample gourmet gluten-free banquet.

MENU
(from A Gourmet Gluten-Free Dining Experience)

GF = Gluten Free
DF = Dairy Free
V = Vegetarian

BREADS
Cornbread: Cornflour, Yellow Polenta, Salt, Gluten-free self-raising flour, butter, agave syrup, buttermilk) GF DF
Tortilla: Corn tortillas, some lightly toasted for dipping in Guacamole

ENTREES
Guacamole (Avocado, lemon juice, garlic, salt, gluten-free home made tortilla chips) GF DF
Goats cheese & lyonnaise tart with beetroot, hazelnuts & baby endives GF

MAINS
Spinach and ricotta gnocchi with choice of sage butter or homemade tomato sauce GF V
Mussells marinara in a spicy marinara sauce (mussells with tomato, spices, herbs, grapeseed oil) GF DF
Surf and Turf - Scotch Fillet topped with Garlic prawns (GARLIC PRAWNS: Prawns, Garlic, Coconut Oil, Salt) GF DF

DESSERT
Ricotta cheesecake with Passionfruit couli (gluten free biscuit base, ricotta cheese, agave syrup, passionfruit pulp) GF
Fruit salad (Kiwi fruit, lychees, longan, pineapple, mango)
Gluten free chocolate biscotti

Each menu item is gluten free and offers a vegan-friendly entree or main. It also includes a few dairy-free items for those who are intolerant or sensitive to dairy or lactose.

I have chosen a range of mains (dairy, seafood, meat) so that there is a choice and the colours will look great in photos. Picture the green of the spinach in the spinachand ricotta gnocchi complemented by the red of the homemade tomato sauce. The lush green of the guacamole and the cute and pretty lyonnaise tarts with cubes of roasted beetroot and justo decorate the plate. For the meat eaters, a healthy portion of steak with prawns on top. And to finish the evening some delicious and colourful desserts destined to please and convert anyone who held beliefs that gluten free means a lack of flavour :)

I hope that providing a hub of Gluten-Free information tailored to the Illawarra will be of benefit to others in similar situation. If you know of a gluten free product, company, restaurant or cafe please leave a comment and I will add it to the site.

References:

1. Gluten Sensitivity by Wikipedia
   URL: http://en.wikipedia.org/wiki/Gluten_sensitivity
2. Gluten-Fre Diet
   URL: http://en.wikipedia.org/wiki/Gluten-free
3. Celiac disease by Wikipedia
   http://en.wikipedia.org/wiki/Celiac_disease
4. List of Gluten Free Flours by Illawarra Gluten Free
   URL: http://illawarraglutenfree.blogspot.com/2009/07/gluten-free-flours.html
5. Besan / Gram flour by Wikipedia
   URL: http://en.wikipedia.org/wiki/Gram_flour
6. Gluten-Free Diet by Wikipedia
   URL: http://en.wikipedia.org/wiki/Gluten-free
7. Gluten Free Eating Directory of Australia
   URL: http://www.glutenfreeeatingdirectory.com.au/
   

Shopping

1. The Green Poppy, Shellharbour
   Shop 2/8 Addison St
   Shellharbour, NSW 2529
   Phone: (02) 4295 1234
   http://www.greenpoppy.com.au/
   
   
2. Go-Vita Superstore Shellharbour
   
Unit 15 / 75 Cygnet Avenue, Shellharbour City Centre, NSW 2529 p: (02) 4297 4916 f: (02) 4297 4920 http://www.govita.com.au
3. 
   Woolworths
4. Coles
5. Happy Bellies Food Co-Op at University of Wollongong

Illawarra Gluten Free - Dining out - Lee and Me

I have been hearing rave reviews about Lee and Me Cafe in Lower Crown St. Mall and today I finally got the chance to visit. It is located in the building that also houses Educated Palate which has downsized, now located on Townhall Place with the entry to Lee and Me on Crown Street opposite The Glasshouse Tavern.

I had just finished a photoshoot and was in need of a sugar fix to recharge the batteries when I arrived at Lee and Me. I made my way to the gluten-free baked goods I had been hearing about. After a few moments I settled on a flourless Lindt chocolate cake with a tantalising crust giving way to a mousse texture to one amazing cake. Such a sinfully delicious taste with a dollop of cream and with a refreshing Iced Coffee for that afternoon pick-me-up.



The Iced Coffee was amazing! I was very impressed when I could taste the distinctive flavour of the espresso shot ofcoffee. Most Iced Coffees I have tried are fairly bland. I find that the ice cream and sugar often overpowers the coffee flavour. Not at Lee and Me. The Campos Coffee they use has a very nice flavour and was perfectly matched with the white chocolate icecream which helped to cool me down on a warm Autumn day. I know that I will enjoy a Cappuccino on my next visit.

It was great to sit and unwind with some amazing cake and enjoy some easy listening music and watch the people walking by. It was my first visit but I am certain to be back again soon. I also discovered that they offer Gluten-Free bread alternatives for sandwhiches and rolls. They have an amazing breakfast menu and lunch menu, both which feature some of my favourite foods including slow roasted pork belly, ricotta, chipolatas and the breakfast menu runs until the store closes at 5pm. Perfect for those who like a late breakfast like I do.

Lee and Me,
Cafe, Fashion and Lifestyle
75 Crown St Wollongong
NSW 2500 Australia

Please ask the staff if you have dietary requirements and they will do their best to accommodate your needs. 10% surcharge on public holidays. No smoking. BYO wine only with corkage at $2.50 per person. Cakeage $1.0 per person. There is a toilet upstairs in the boutique which carries the latest fashions including the very popular Nudie jeans.

Make sure to check their blog for special offers and new products. If you are an artist Lee and Me are offering $250 in summer threads, looking for the best photos to launch their look for summer10. For more information visit their blog entry dated August 18th, 2009 for details.

Lee and Me
Cafe, Fashion and Lifestyle

opening hours - weekdays 7am - 5pm
weekends 8am - 4pm

87 Crown Street Wollongong 2500

phone: 02 42440695
email: leeandme[at]optusnet.com.au

www.leeandme.com.au/

Gluten Free Flours

Almond meal
Amaranth flour
Arrowroot flour
Artichoke flour
Besan (chickpea) flour
Brown rice flour
Buckwheat flour
Channah (type of chickpea) flour
Coconut Flour (finely ground coconut meat)
Corn flour
Corn meal
Cottonseed flour
Dahl or Dal flour (Indian split peas or beans ground as flour)
Flaxseed meal (also known as liniseed meal)
Garbanzo meal (chickpea aka besan and gram)
Hazelnut meal
Lentil flour
Maize (Corn)
Millet flour
Nut meal
Peanut flour
Quinoa flour
Semolina flour
Sunflower seed flour