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The Gluten Free Veggie

Gluten Free and Vegetarian Recipes, Reviews and Information

Month

June 2017

Advice | 8 tips for Coeliacs on a budget

My family has always had to be very careful with money, but even more so since I had to go gluten free. Here are some tips for those of you who also have to watch the pennies!

 

  1. Opt for naturally gluten free meals as often as possible! Rice, potatoes, vegetables, dairy products etc. are all naturally gluten free and cheap compared to pre-made gluten free products.
  2. Cook and bake from scratch. Gluten free bread, crackers and cakes can be really expensive but anything you can make from scratch for yourself will work out a lot cheaper than paying £3 in store.
  3. Your freezer is your new best friend! Cooking in batches is often a lot cheaper than cooking every night and will encourage you to use and freeze food that is going out of date. If you have some potatoes that need using why not make a veggie shepherd’s pie and freeze it in portions? You can also blitz your stale/broken gluten free loaves and freeze the breadcrumbs to use at a later date.
  4. Grow your own fruit and vegetables. I have a slight bias on this one – my mother is a gardener by profession and so we’ve always had a small vegetable patch. It may take a little more work and planning than buying vegetables at the supermarket but it will save you a lot of money in the long run.
  5. Look out for deals. Often, newly introduced gluten free products will have a marked down price or sometimes existing products have special offers on them. It is very prudent to take advantage of this – buy products on special offer that you know you will use and already like and freeze them for later use. This is especially good for bread products. Always check that the product is not labelled “do not freeze” before doing this.
  6. Avoid buying lunch out. There are lots of gluten free lunch options in high street shops now, and whilst that’s fantastic for awareness and availability it can be tough for your bank balance. A pre-prepared sandwich or meal deal from Boots may look appealing at the time but those few pounds a day add up very quickly. Try to pack a lunch box and have snacks in your bag/pockets when out of the house for more than a few hours.
  7. Look out for coupons or giveaways. Lots of gluten free companies put money off coupons in gluten free magazines (sign up to Coeliac UK for a small annual fee and you will receive lots of benefits including coupons) and they do giveaways on their social media platforms.
  8. Learn to love supermarket own brand Free From products. Some of them are revolting, I know, but buying big brands like Genius and Schar every week soon adds up. Where possible try to stick to supermarket own brand Free From bread, pizza and snacks. Even if you only save 10p on each item, it will soon add up.

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Recipes every Monday, blog posts every Friday! See the previous Monday’s recipe here.

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Recipe (GF, Ve) | Tomato and Herb Risotto

This is a very simple recipe that I often eat as a weekday meal. It takes less than 20 minutes to make and can be easily adapted to suit everyone’s tastes.

If tomato and herb is not your favourite flavour, try some of the other risotto flavours on my blog here.

 

Ingredients:

100ml of vegetable stock

70g of Arborio rice

1 tablespoon of tomato puree

20ml of tomato passata

1 teapsoon of dried oregano

Salt and pepper to taste

(OPTIONAL) Grated cheddar

 

Method:

  1. Boil the pan of vegetable stock and have it simmering next to your frying pan.
  2.  Add a little olive oil to the frying pan and add the rice and herbs. Gently cook on medium heat for a few minutes.
  3. Add a couple of ladles of stock as well as the tomato puree to the rice and cook until the stock is evaporated. Repeat until the rice is al dente and add the passata.
  4. Reduce until the sauce is creamy. Serve immediately with a gluten free ciabatta!

 

Convenient Dinner Cheats List | Gluten Free and Vegetarian

This is a list I’ve been putting together for a while. It comes in response to the misguided yet popular insinuation that being gluten free AND vegetarian means I must spend all of my time cooking. Whilst I do have to cook most of my food from scratch there are a lot of gluten free and vegetarian ready made foods on the market. I also have IBS, so a lot of these foods are not suitable for me, but all are suitable for those of you who are gluten free and veggie!

This list is in alphabetical order by food group, grouped into types of food e.g “pizza” to make it easier to navigate. I’ve also tried to indicate if the products are dairy free or vegan but this was more difficult to research!

My plan is to update this list at regular intervals whenever new products are released/discovered. If you have any suggestions for additions to this list feel free to tweet me @theGFveggie or send me a message on my Facebook or Tumblr pages.

KEY:
DF – Dairy Free
Ve – Vegan
AF – Allium Free

 

Potato Products

Birds Eye Potato Waffles (Ve, DF, AF)

McCain’s Oven Chips (Ve, DF, AF)

McCain’s Jacket Potatoes (Ve, DF, AF)

 

Burgers

Good Life Picador Parsnip and Sweet Carrot Nut Burgers (Ve, DF)

Quorn Meat Free Burger (V)

Great Food Sweet Pumpkin and Chilli Veg Cake (Ve, DF)

Great Food Aromatic Moroccan Veg Cake (Ve, DF)

Dee’s Vegan Burgers (Ve, DF)

 

Pizza

ASDA Free From Margherita

Schar Pizza (V, AF)

Whole Creations Mediterranean Vegetable Pizza (V)

Whole Creations Margherita Pizza (V)

Goodfellas Pizza (V)

Pizza Express Gluten Free Margherita (V, AF)

Sainsbury’s Free From Cheese and Tomato Pizza (V)

White Rabbit Pizza Co. Margherita (V)

White Rabbit Pizza Co. Vegetariana (V)

White Rabbit Pizza Co. Regina (V)

White Rabbit Pizza Co. Vegana (Ve)

 

Falafel

Great Food Falafel Range (Ve, DF)

 

Sausages

Quorn Gluten Free Sausages (V)

Secret Sausages Range (V and some Ve)

Dee’s Vegan Sausages (Ve, DF)

 

Quiche and Pies

Sainsbury’s Brocolli and Tomato Quiche (V)

Sainsbury’s Cheese and Onion Quiche (V)

Sainsbury’s Courgette, Feta and Spinach Pie (V)

Too Good To Be Gluten Free Range (Not all are vegetarian)

 

Pasta

Evexia Thrive Fresh Chickpea Fusilli (Ve, DF, AF)

Evexia Thrive Tortelloni – Tomato and Mozzarella (V, AF)

Evexia Thrive Tortelloni – Spinach and Ricotta (V, AF) (Read my review here)

Marks and Spencer – Tomato and Basil Fusilli (V)

Marks and Spencer – Macaroni Cheese (V)

 

Recipe (GF, V) | Easy Summer Salad

This is a really simple light salad, perfect for these hot summer days. You can barely call this a recipe, more of a meal idea, but I’ve been enjoying this recently and wanted to share it with you.

I’m not a salad person – in fact I hate them. These hot summer evenings have got me craving something easy and cold and these seemed like a good solution!

Ingredients (amounts are approximate, I did not measure):

30g of lettuce

30g of new potatoes

2 hard boiled eggs

6 plum tomatoes

Dressing of choice

 

Method:

  1. Boil the eggs and new potatoes.
  2. Peel the eggs and slice in half.
  3. Add cheese if desired
  4. Assemble and eat!

 

 

Dear Quorn…

Dear Quorn,

I’m addressing this blog post to you because I want to open a dialogue about your gluten free range.

I firstly want to say how wonderful it is that in recent years you’ve created more gluten free and vegan products for those of us with more than one dietary requirement. It was good to see such a well known company stepping up and providing for Coeliacs. I also hope that it has increased your sales, as now those who had to avoid your products for their gluten content can buy them again.

Having said that, I am writing this to draw your attention to your use of gluten free barley in your gluten free products. YES, your gluten free barley IS gluten free technically speaking (under 20 ppm), but I’m curious as to whether you realise that you are still alienating a large portion of your potential customers?

Quorn

Ingredient information for “Meat Free Gluten Free Burgers” on Quorn’s website

Quorn mince

Ingredient information for “Meat Free Mince” on Quorn’s website

Whilst Coeliacs need gluten free food, as the gluten free community are aware, sometimes it is not enough to remove the gluten from a usually gluten containing grain and still use it in your product, or to use a small enough amount of said gluten containing grain that it comes to under 20 ppm. This has come to light recently with the use of codex wheat in some of Schar’s and Juvela products. Whilst these foods are certainly gluten free, they contain wheat, and some Coeliacs still react. It is also important to mention non-Coeliacs who need to gluten free for health reasons – IBS sufferers, for example.

This is a very grey area, and legally speaking it is still fine to use gluten free versions of usually gluten containing grain. But I wanted to raise this point to try to discourage you and other companies from doing this. You must realise that not everyone who needs gluten free food (whether they are Coeliac, suffer from IBS, Hashimoto’s, Colitis etc.) can eat these grains.

Therefore I ask you to consider this, to discuss it with those in the gluten free community, to test alternatives and to see whether you could use a different ingredient in your gluten free products. I ask whether it would be possible for you to consider that not everyone who is gluten free can eat those grains, even when the gluten is removed, and to work towards making a product that is suitable for all of us.

Yours faithfully,

The Gluten Free Veggie

Recipe (GF, DF, V) | Basil Pasta Salad

I love pasta and I love summer. This recipe is perfect for picnics, beach trips or as a side for a BBQ. Most mayonnaise is dairy free but please make sure you check the ingredients if you are dairy/lactose intolerant.

11.6 (5)

 

Ingredients:

Gluten free pasta, 100g per person

50g of fresh basil leaves per person

50g of mayonnaise per person

The juice of half of a lemon

Olive oil (until desired consistency)

Salt and black pepper to taste

11.6 (2)11.6 (3)

 

Method:

  1. Cook the pasta. Drain and rinse with cold water. Leave to cool down whilst you make the sauce.
  2. Add the ingredients to a blender and blend on high power until the basil is chopped and the sauce is smooth.
  3. Add the sauce to the pasta and stir through. For best results add to the fridge for an hour or two before eating. Can be kept in the fridge for two to three days.

11.6 (4)

 

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