Gluten Free
Catering Guide
Suitable for school tuckshops, sporting club canteens
and school camps
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
2
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Contents
Introduction.............................................................................................................................................. 3
About coeliac disease............................................................................................................................ 4
Gluten free: ............................................................................................................................................ 6
Naturally gluten free foods.......................................................................................................... 7
Foods labelled as gluten free...................................................................................................... 7
Gluten free by ingredient............................................................................................................. 8
Ingredient labels........................................................................................................................... 9
Hidden gluten.............................................................................................................................10
Food preparation and cross-contamination..............................................................................11
Gluten free FAQs...................................................................................................................................13
Gluten free menu ideas.........................................................................................................................14
Recipes...................................................................................................................................................16
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
3
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Introduction
This Gluten Free Catering Guide has been compiled by Coeliac Queensland as a resource to
assist tuckshops, sporting club canteens, school camp caterers and other food service providers
throughout Queensland.
If you would like any information on coeliac disease or the gluten free diet which is not covered in
this publication please contact us:
Coeliac Queensland
91B Wilston Road
NEWMARKET QLD 4051
PO Box 3455
NEWMARKET QLD 4051
Ph: (07) 3356 4446 or 1300 458 836
Fax: (07) 3356 4474
Email: [email protected]
www.coeliac.org.au/qld
The recipes in this guide have been developed by Michael Lawler, an accredited practicing
dietitian.
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
4
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
About Coeliac Disease
What is coeliac disease?
Coeliac (pronounced seel-ee-ak) disease is an auto-immune disease where the body mistakenly
produces antibodies that damage its own tissues. It is a permanent intestinal intolerance to dietary
gluten. A number of serious health consequences can result if the condition is not diagnosed and
treated properly.
What is gluten?
Gluten is a protein found in wheat, rye, barley, oats and their derivatives.
What is the treatment?
A strict gluten free diet is the only treatment for coeliac disease. There is no known cure for coeliac
disease, and currently no medical treatments are available.
How many people have coeliac disease?
In Australia, one in every hundred people have coeliac disease; although in children four out of
every five of these children remain undiagnosed.
What happens if a child with coeliac disease eats gluten?
Physical symptoms vary from person to person. Some classic symptoms
include: nausea and vomiting, diarrhoea, cramping, fatigue and irritability. Damage to the small
bowel will occur if gluten is ingested regularly and this can lead to osteoporosis and increased risk
of certain forms of cancer such as lymphoma of the small bowel. In children, undiagnosed and
untreated coeliac disease can cause lack of proper development, short stature and behavioural
problems.
How much gluten is too much?
A person with coeliac disease should not consume any gluten. A strict
gluten free diet must be followed at all times. Care must be taken to avoid cross-contamination
during food preparation as just one crumb can cause illness in some people with coeliac
disease.
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
5
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Gluten Free
It may seem daunting to offer gluten free options on your menu, but with simple procedures in
place people with coeliac disease can enjoy a bought meal.
It may be easier than you think to offer a couple of gluten free selections on your menu.
Changing just one ingredient or the brand of the ingredient may make many items on your existing
menu gluten free.
You may also find a lot of your existing products are gluten free.
Gluten free products can be categorised into three broad groups:
▪▪ Naturally gluten free foods
▪▪ Foods labelled as gluten free
▪▪ Gluten free by ingredient
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
6
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Gluten Free
Naturally gluten free foods
Most natural (unprocessed) foods are gluten free. It is only four of the whole grains (wheat, rye,
barley and oats) and their derivatives that are not gluten free.
This means that:
▪▪ Fresh fruit and vegetables
▪▪ Unprocessed meat, poultry and fish
▪▪ Eggs
▪▪ Unprocessed nuts and legumes
▪▪ Milk (some flavoured milks may contain gluten, e.g. malt drinks, however, the ingredient listing
on the pack will identify gluten if present)
▪▪ Fats and oils
▪▪ Alternative grains, including: rice, corn (maize), soy, sago, tapioca, buckwheat, millet,
amaranth, sorghum, quinoa and arrowroot are all gluten free.
Foods labelled as ‘gluten free’
A number of products are labelled gluten free.
According to Food Standards Australia New Zealand, if a food is labelled gluten free, it must
contain ‘no detectable gluten’. Consequently there is no need to be concerned about the product’s
ingredient listing when clearly marked ‘gluten free’.
Check the label or packaging each time you purchase the product to ensure the gluten free label
is present, as ingredients and manufacturing processes change from time to time.
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
7
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Gluten Free
Gluten free by ingredient
If a product is not labelled gluten free, it is important to check the ingredient listing on the packet.
Many products, although not made specifically for the gluten free market, are simply gluten free
by ingredient.
Under the Australia New Zealand Food Standards Code, if an ingredient is derived from wheat,
rye, barley or oats this must be declared on the label.
Ultimately, if you don’t see wheat, rye, barley, oats and their derivatives or gluten on the label, the
product is gluten free.
Exceptions to the rule include
▪▪ Glucose, glucose syrup or liquid glucose from wheat
▪▪ Caramel colour (150) from wheat
▪▪ Dextrose from wheat
These items are so highly processed they are gluten free even though a gluten source (wheat) is
indicated.
Advisory statements
It is important to check the label for an advisory statement such as:
▪▪ May contain gluten/wheat
▪▪ May contain traces of gluten/wheat
▪▪ Manufactured on the same line as gluten/wheat containing products
These statements advise potential contamination risks and some gluten may be found in the
product. Products marked with these labels would NOT be considered gluten free and are NOT
suitable for a person with coeliac disease.
Either/or statements
Where an either/or statement is used, e.g. maltodextrin (wheat or maize), there is no way of
knowing whether the product is gluten free or not. This product would NOT be considered safe to
eat.
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
8
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Gluten Free
If the product is not marked gluten free, always check each time it is purchased to ensure the
manufacturing process hasn’t changed.
Ensure the label on each product is checked, as ingredients and manufacturing processes may
vary with the size of products of the same brand; not all sizes will necessarily be gluten free.
Coeliac Queensland recommends if you are in doubt whether the product is gluten free, then
leave it out.
Ingredient Label Example
Ingredients
Water, vegetable oil, vinegar, cane sugar, tomato paste salt, parmesan cheese, egg yolk, maize
thickener (1412), almonds, red capsicum, soybean oil, garlic, vegetable gum (415), spice,
herbs, wheat cornflour, flavour (wheat maltodextrin, sesame oil), antioxidant (32).
Made on the same lines as ………
Contains milk, egg, almonds, soy, wheat and sesame.
Precautionary statement declared if
appropriate.
Gluten source (grain source)
qualified in ingredient list
Summary statement listing all allergenic
ingredients in the product
This product would not be considered gluten free as it contains wheat.
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
9
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Gluten Free
Hidden gluten
Most people think gluten is only present in bread, pasta and cakes.
Be aware, some brands of the following items often contain gluten:
▪▪ Processed meats – sausages, smallgoods, bacon, rissoles, crumbed items, meats with
marinades
▪▪ Cornflour – some cornflours contain wheat
▪▪ Stocks (gluten free varieties are available)
▪▪ Gravies (gluten free varieties are available)
▪▪ Sauces – barbecue, soy sauce, sweet chilli, worcestershire (gluten free varieties are available)
▪▪ Icing sugar mixture – some contain wheaten cornflour
▪▪ Mayonnaise - some contain wheat (gluten free varieties are available)
▪▪ Vinegars – malt vinegar is not gluten free as it contains barley (but all other varieties are gluten
free)
▪▪ Salad dressing (gluten free varieties are available)
▪▪ Mustards – always check the label
▪▪ Flavoured milks – may contain malt (barley)
▪▪ Soy milk – some brands contain gluten
▪▪ Barbecue chicken – contains gluten in the stuffing and coating.
▪▪ Hot chips - some chips contain wheat dextrin and some seasonings may also contain wheat.
There is also a contamination risk if foods containing gluten are cooked in the same oil as the
chips.
▪▪ Ice cream - some brands may contain wheat
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
10
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Gluten Free
Food preparation and cross contamination
A small crumb of bread left in the butter or on a bread board may make a person with coeliac
disease physically ill. Simple procedures for gluten free food preparation remove the risk of crosscontamination:
▪▪ Have a designated gluten free food preparation area. Depending on the size of your ktichen
this can be a whole separate bench or just designated gluten free cutting boards, tongs,
utensils and trays. Colour coding is a great way of identifying which utensils are for gluten free
food preparation.
▪▪ Mark gluten free orders with a sticker or highlighter to ensure they are prepared first
▪▪ When using the sandwich press, completely wrap the gluten free sandwich in baking paper.
This ensures there is no cross-contamination from crumbs. Do not re-use the baking paper;
discard immediately after use. Alternatively have a dedicated gluten free sandwich press.
▪▪ Use separate butter and condiment pots to prevent crumb contamination.
▪▪ Use separate water in a clean pot/strainer for cooking/reheating. Ensure all pots and strainers
are thoroughly cleaned to remove any excess residue. e.g. pasta residue.
▪▪ Make sure the brand of cornflour you use to thicken sauces does not contain wheat.
▪▪ When frying gluten free food be sure to use clean oil that is free of any crumbs to avoid
contamination from gluten-containing foods.
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
11
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Gluten Free
Food preparation and cross-contamination continued
▪▪ Do not dust cake tins with gluten containing flour (including wheaten cornflour)
▪▪ Beware of icing sugar mixture (some contain wheat).
▪▪ Do not dust meats or fish with gluten containing flour prior to cooking.
▪▪ In the oven, put gluten free products on a separate, clean tray on the top shelf of the oven to
avoid gluten containing crumbs falling on the tray. Use designated gluten free tongs to handle
food.
▪▪ Clean all grills, trays and other cooking surfaces before cooking gluten free food, or fully line
with baking paper.
▪▪ Store gluten free products and ingredients in separate clearly marked containers. Waterproof
gluten free labels are available for purchase from Coeliac Queensland. Gluten free flours are
best kept in the refrigerator.
▪▪ Use a separate toaster to toast gluten free bread or use ‘Toastabags’ (available for purchase
from Coeliac Queensland).
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
12
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Gluten Free
Do gluten free utensils need to be washed in a separate sink or dishwasher?
No. All utensils can be washed in hot, soapy water together.
Can you put gluten free products in the oven with gluten containing products?
Yes. Gluten is not air borne and does not travel in steam. If sharing an oven, put gluten free
products on the top shelf in case of spills.
Can just one crumb of bread hurt a coeliac?
Yes. 1/100 of a slice of bread is enough to cause damage to the small bowel of a person with
coeliac disease. A crumb may also make a person with coeliac disease physically sick. Strict food
handling policies ensure no risk of cross-contamination.
Is spelt gluten free?
No. Spelt flour is milled from spelt wheat and contains gluten.
Are oats gluten free?
Oats are not gluten free in Australia.
“1/100 of a slice of bread is enough to
cause damage to the small bowel of a person
with coeliac disease.”
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
13
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Gluten Free Menu Ideas
Breakfast
Gluten free cereal*/reduced fat milk
Reduced fat milk/gluten free soy drinks*
Small fruit juice
Fresh fruit in season
Reduced fat yoghurts*
Gluten free muesli bar*
Gluten free toast* with mushrooms and tomato; baked beans* or avocado
Snacks
Cheese sticks*
Corn cobs
Gluten free crisp breads with cheese and tomato*
Fresh fruit in a cup
Fruit salad (with no dressing/syrup)
Canned fruit
Popcorn – plain*
Dried fruit packs*
Gluten free rice crackers* and cheese
Rice cakes* with cream cheese and tomato
Gluten free animal shape biscuits*
Gluten free rice snacks*
Low fat gluten free corn chips
Jelly cups
Vegie chips*
Munch pack, carrot and celery sticks, cheese and cream cheese tub
Reduced fat yoghurts*
Reduced fat custards*
Gluten free apricot slice*
Gluten free low fat muffins*
Gluten free low fat corn chips*
Creamed rice snacks*
*Ensure the brand you select is labelled gluten free or is gluten free by ingredient as per the guidelines on pages 7-8.
# See recipe
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
14
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Gluten Free Menu Ideas
Lunch
Gluten free toasted sandwiches* – e.g. cheese, tomato and ham*
Mini salad boxes with gluten free dressing*
Gluten free pasta*
Fried Rice#
Gluten free wraps/tortillas* – chicken, lettuce and mayo*; fish, lettuce and mayo*; egg and lettuce; salad (e.g. lettuce,
carrot, cheese and tomato); ham* and salad (some gluten free tortillas need microwaving first - check instructions on pack)
Jacket potato with savoury mince and salad#
Jacket potato with bacon* and sour cream
Soup - Moroccan Pumpkin#
Tacos* with mince and salad
Sushi*
Gluten free potato salad*
Gluten free rice salad #
Gluten free nachos #
Drinks
Milks (plain and flavoured)*
Soy drinks*
100% fruit juices (small)
Water
Ice-creams and ice blocks
Ice-cream tubs (reduced fat)*
Milk-based ice confection (reduced fat)*
Dairy snacks (reduced fat)*
Frozen fruit juice cups
Fruit juice-based ice blocks*
Frozen yoghurt*
Creamed rice snacks*
*Ensure the brand you select is labelled gluten free or is gluten free by ingredient as per the guidelines on pages 7-8.
# See recipe
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
15
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Recipes
The following recipes have been portioned for one serve. For additional serves, adjust the ingredient quantities as required.
Cold rice salad
2/3 cup cooked basmati rice (cooled)
2 teaspoons of dried apricots, chopped
2 teaspoons of sultanas
½ apple, chopped
½ stick of celery, chopped
2 slices of gluten free ham, chopped
2 teaspoons gluten free mayonnaise or gluten free french dressing
Method
1. Place all the ingredients in a bowl
2. Mix well to combine
3. Serve immediately or refrigerate until required.
Moroccan pumpkin soup
100g pumpkin, cut into 1-2cm pieces
½ gluten free low salt stock cube
200ml water
3 teaspoons of light sour cream or plain gluten free yoghurt
Salt and pepper to taste
To Serve:
Grated nutmeg or
Gluten free Moroccan spice mix
Grated cheddar cheese or parmesan cheese
Method
1. Microwave the pumpkin pieces, stock cube and water in a microwave safe bowl for 5 minutes.
2. Puree the pumpkin mixture using a stick blender or mash with a fork.
3. Add sour cream or yoghurt and stir to combine.
4. Check the seasoning and adjust to taste with salt and pepper.
5. When ready to serve sprinkle with nutmeg or spice mix and cheese if desired.
Handy Hint: For a thicker soup, use 200g of pumpkin or add one peeled and chopped potato
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
16
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Recipes
Cheesy nachos
50 grams low fat gluten free corn chips
1 tablespoon of grated light cheese
1 small tin of gluten free four bean mix
2 tablespoons of gluten free tomato salsa
Method
1. Spread the corn chips evenly on microwave safe plate or oven tray (lined with a fresh sheet of baking paper)
2. Evenly spread the four bean mix over corn chips
3. Top with gluten free salsa and grated light cheese
4. Cook in microwave on high for 2 minute or place under a hot grill until cheese is melted and golden brown
Jacket potatoes
1 potato per serve, washed
Spray oil
Topping
1 tablespoon of gluten free savoury mince
OR
1 tablespoon of gluten free baked beans
1 tablespoon of grated light cheese
Method
1. Preheat oven to 200°C
2. Place potatoes on a clean, lined tray and lightly spray with oil.
3. Pierce each potato several times with a fork
4. Bake for 40 to 60 minutes or until cooked
5. Cut a cross at the top of each potato and carefully press the base so the top splits to allow room for the topping.
6. Add topping and serve.
Handy Hint: For a speedy jacket potato, prick the potato several times with a fork and microwave on high for 3 minutes, then
continue from step 5.
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
17
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Recipes
Quick fried rice
¼ cup Basmati rice
1 packet of single serve frozen vegetables, or ¾ cup of fresh vegetables, chopped
2 teaspoons of gluten free Tamari sauce
1 small egg, beaten
½ tsp olive oil
Method
1. Parboil the rice for 10 minutes in boiling water
2. Drain the rice in a colander and return to the saucepan, or use a clean fry pan or wok if serving 3 or more
3. Add the vegetables and tamari sauce to the pan and cook for a few minutes
4. Add the beaten egg to the side of the pan, and once cooked stir together with the vegetables
5. Continue stirring for 5 minutes or until rice and vegetables are cooked through
6. Serve
Savoury mince
100g mince
1/4 onion
1/4 carrot
1/2 teaspoon gluten free stock powder
2 teaspoons gluten free tomato sauce
1/2 cup water
Method
1. Fry onion until soft.
2. Add mince and brown.
3. Add carrot, stock powder, sauce and water, simmer for 15 minutes.
Option: add other vegetables for extra nutrition - e.g. peas, grated zucchini, celery or a can of lentils.
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
18
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Recipes
For further information contact:
Coeliac Queensland
PO Box 3455
NEWMARKET QLD 4051
1300 458 836
www.coeliac.org.au/qld
[email protected]
19
19
Coeliac Queensland is not a medical organisation.
Persons reading this material should not act solely on it.
The advice of a medical practitioner should always be obtained.
Questions?
Please contact the Coeliac Queensland for assistance on
(07) 3356 4446 or 1300 458 836 or
email [email protected]