One of the easiest ways to keep gluten-free is to prepare food at home yourself, whenever you can. This way you know exactly what’s in it! Today where sharing some of our favourite gluten-free recipes.


Many individuals eat gluten-free, whether due to medical reasons (e.g. coealic disease) or by choice.

Gluten is the protein found in some grains, such as wheat, rye and barley. Although gluten is safe for majority of people to consume, those with conditions like coeliac disease (CD) or gluten sensitivity should avoid consumption (strictly in the case of CD).

As there are many foods made with gluten-containing ingredients, it’s important that if you cannot consume gluten you check ingredients and labels regularly and closely.

Today we’re sharing some of our favourite tasty gluten-free recipes to get busy in the kitchen with.


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BANANA COCONUT BREAD

Banana bread is forever a favourite for many, however the classic variety is made using wheat flour making it not suitable for those who cannot have gluten. Instead, here’s a low sugar and gluten-free version that is seriously delicious! Wheat flour is traded for desiccated coconut, which also adds great flavour. Make sure to use gluten-free baking powder to keep this strictly gluten-free.

INGREDIENTS
200g desiccated coconut
6 whole eggs
1 tsp gluten free baking powder
2 Tbsp sweetener (honey, maple, rice malt syrup- whatever tickles your fancy!)
1 tsp pure vanilla extract
1 large banana
1 cup berries


METHOD

1. Preheat the oven to 180 degrees celsius. Line a loaf tin with baking paper.

2.Add everything, except the blueberries, to a blender or food processer and combine until mixed.

3. Stir through the berries.

4. Taste the batter - you may need to add more sweetener to taste.

5. Bake at preheated temperature for 30 minutes, then reduce temp to 150 degrees and bake for a further 20 minutes.

6. Remove from the oven and allow to cool for 20 minutes in the pan. Enjoy!

A big thank you to our fabulous Nutritionist Emily White for sharing this recipe with us. For more from Em, head along to her website here.


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HONEY AND SOY CHICKEN STIR-FRY

This tasty stir-fry is perfect on eves you want a speedy dinner! It is gluten-free, when using gluten-free soy sauce and rice noodles. You can make your own easy stir fry sauce by using staple kitchen ingredients - no need packets or unusual ingredients needed!

Makes 4 servings

INGREDIENTS
½ pack of rice noodles
4 Tbsp sesame seeds
4 Tbsp olive oil
600g chicken breast
2 carrots
1 brocolli
1 white onion
1 red or yellow capsicum
1 cup mushrooms
Stir fry sauce
1 tsp crushed garlic
2 heaped Tbsp liquid honey
1 tsp crushed ginger
⅓ cup gluten-free soy sauce or tamari sauce
1 diced chilli (optional)

METHOD

  1. To make the honey soy sauce, combine together the tamari, garlic, ginger, and honey. Mix and set aside.

  2. Chop all non-starchy vegetable - set aside.Dice chicken or beef on a separate chopping board - set aside.

  3. Heat oil in a non-stick wok (or a deep fry pan) and add the onion and chicken. Saute for 1-2 minutes and then add in the rest of the non-starchy vegetables and the stir fry sauce. 

  4. Whilst the vegetables are cooking, boil a jug of water, and pour hot water over the rice noodles in a heat-proof bowl. Leave to sit.

  5. Keep stirring the vegetables in the wok until the carrot is cooked through (approx 15mins). Then remove from the heat. Drain the rice noodles, and serve next to the stir-fry OR add the noodles the wok and stir everything together before serving.

  6. Sprinkle over sesame seeds and toss through before serving.

This recipe was kindly supplied by our nutritionist Kimberley Bell. For more from Kim, head to her website here.


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OPEN BURGER WITH HEALTHY FRIES

Everyone loves a burger! As this one’s bun-less it’s gluten-free and lower in carbs than your classic burger and fries combo (just depends on how many fries you serve up!), making it a great option for those on a weight-loss journey or who need to watch carb-intake (e.g. insulin resistance). It’s also very family friendly - everyone can construct their own, so you don't have to worry about fussy eaters! To keep it strictly gluten-free make sure to use a gluten-free soya sauce.

Serves 6

INGREDIENTS
600g beef or chicken mince
2 eggs
1 white onion
4 cloves of garlic
Lettuce
Tomato
Gherkins
Capsicum
Red onion
Potato or kumara (for the fries)
Beetroot (for the burgers - optional)
Cheese
Avocado
1 Tbsp olive oil (for frying)
2 Tbsp Tamari Sauce
1 Tbsp Whole grain mustard
Optional additions
Lite watties bbq sauce or tomatoe sauce
Mayo

METHOD

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  1. Heat oven to 200 degrees. Chop the kumara or potato into "chips" and chop beetroot into thin round slices if you want beetroot (beetroot optional). Toss everything in olive oil or use an olive oil spray, add lots of salt, and place potato/ kumara/ beet slices in the oven for ~20mins. 

  2. To make mince patties, combine mince, diced onion, diced or crushed garlic, tamari sauce, mustard and eggs. Mix well (use hands!). Heat oil in a non-stick pan, mold a handful of mince mixture into a patty shape, and pan fry on high heat for approx 5 mins each side. Repeat until mixture is gone (should make around 6 patties).

  3. Chop the rest of the non-starchy vegetables, cheese, avocado, gherkins etc. Place on a large platter, with a side bowl of lettuce and let everyone help themselves!

This recipe was kindly supplied by our nutritionist Kimberley Bell. For more from Kim, head to her website here.


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LEMON AND POPPY SEED MUFFINS

These lemon and poppy seed muffins are seriously yummy! They’re a hybrid of lemon and banana in flavour, and have a nice consistency. They’re also free of gluten - in replacement of wheat flour they contain a nifty ingredient called coconut flour, which is basically powered dried coconut. A nice weekend baking activity!

Makes 8

INGREDIENTS
1/2 cup coconut flour
1 tsp baking powder
1/4 cup coconut oil, melted
1/4 cup runny honey
1/2 tsp vanilla essence
4 free-range eggs
1/2 medium/1 small super ripe banana, mashed
1 medium lemon, zest and juice
1 tbsp poppy seeds
1 cup milk of choice

METHOD

1. Preheat oven to 180 degrees Celsius. Line a muffin tray with 8 standard sized muffin cases. Grate lemon zest and juice lemon, keep aside.

2. Add coconut flour and baking powder to a large mixture bowl. Mix together.

3. In another bowl, whisk together coconut oil, honey, vanilla essence, eggs and mashed banana.

4. Add the two mixtures together and mix until smooth. Fold through the milk with a spatula. The mix will start quiet liquid and runny, but watch as it start to thicken - that's the coconut flour!

5. Add the zest, juice and poppy seeds, and fold into mixture. 

6. Divide the mixture between muffin cases.

7. Bake in the oven for around 40 minutes or until a fork comes out clean when inserted. 

Additions: nice iced with a lemony cream cheese and sprinkled with poppy seeds.

Thanks to our nutritionist Danijela Unkovich for sharing this recipe with us. For more on Danijela head to her website here.


This blog was written especially for our friends at Westpac NZ, who we’re excited to be assisting with their workplace wellbeing this year. It’s thrilling to see a company go the extra mile for their staff!



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