Food Allergy or intolerance? No problemSonya Muhlsimmer

On Quartz Ridge, Mt Bogong, VictoriaAll photos by Sonya Muhlsimmer

According to the Australian Bureau of Statistics, almost four million people in Australia are reported avoiding a food type because of an allergy or intolerance. Are you one of these people? I am, to seafood. Having a food allergy or intolerance can be a real problem, for some it could be fatal. The diet must be changed by restricting the ingredient, and it must be accomplished for your wellbeing.

Many people are sensitive or intolerant to gluten. Gluten is the name given to the protein found in wheat, rye and barley. The immune system reacts abnormally to the protein and it can cause bowel damage. If you have been diagnosed as gluten intolerant, it’s recommended to eat a gluten free diet. But how, as many gluten containing ingredients are added as an ingredient in many different foods? Some soy sauces have wheat added and even some medications may contain gluten. Well, you must learn to substitute ingredients you can safely eat. For example, Tamari is a good substitute for soy sauce. People with a food allergy or intolerance need to carefully read the ingredients labels on all food, and understand your allergy or intolerance. If in doubt at all, ask your doctor or dietician.

In Australia the Food Standards Code mandates labels of all allergens that are present. If a product states “Gluten Free”, the manufacturer should be able to guarantee that this statement is true. And if there’s a risk that an allergen may be present by cross- contamination (by an allergen processed in the same factory), food manufacturers state that the product you are buying “may contain” a certain allergen. If you have any question about a product you want to buy, don’t hesitate to contact the manufacturer for any information. Here are two recipes that can be eaten in a gluten free diet, with no problems.

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Quinoa is such a beneficial seed for anyone. It is gluten free and it is a complete protein, it contains all the essential amino acids your body needs. It actually contains more protein than any other grain. It is a low GI food which is good for the blood glucose level and it is packed with minerals and vitamins. You can get Quinoa in grain, flakes or ground as flour, so it can be used in many recipes. It is a perfect substitute for pasta or cous cous. Spice this dish up with 25 grams of Beef Jerky, some of the Jack Lings Jerky range is gluten free. Also, all of the Massel brand stock is gluten free too.

At home preparationChop the mixed peel as fine as you can. Label the bag and place all ingredients into the allocated bag and container. Copy or print out Method at camp and keep together with the bag.

Method at campAdd the contents of the bag into a pot, add 2½ cups of water and soak for a minimum of 20 minutes. After the soaking time put the pot on the heat and bring to the boil, then simmer. Add the ghee and cook for 10 minutes, stirring occasionally. In the last 5 minutes, stir more frequently as the mix starts to thicken up. When ready take off the heat, remove the curry leaves and enjoy.

Bag 1 (quinoa mix)

Container

Water - 2½ cups

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Buckwheat is another gluten free ingredient. It can be used as flour, as shown here, or it can be used for porridge, noodles and pasta or groats. Buckwheat is high in carbohydrates, protein, minerals and B vitamins. Another beneficial seed for anyone, especially for gluten free diets. The nutty flavour of buckwheat combined with chocolate make this combination really work. But don’t tell your friends, they will want some too. Just a warning with this recipe and the ingredients used, not all baking powder is gluten free. Wards brand baking powder is gluten free, so just make sure you choose the right one.

At home preparationLabel the bag and place all ingredients into the allocated bag and containers. Copy or print out Method at camp and keep together with the bag.

Method at campAdd the contents of the bag into a bowl. Slowly stir in ½ cup of water over the pancake mix, stirring constantly to make a thick paste. In a hot pan add about 1 tsp of ghee to cover the base and then pour in about 1/3 cup of the pancake mix. Swirl the pancake mix to cover the base of the pan and cook until bubbles appear on top (about 2 minutes). Flip the pancake and cook for another 2 minutes. Repeat until all the mix is used up. Spread the Nutella over the pancakes. Enjoy!

Bag 1 (pancake mix)

Container

Container

Water - ½ cup

A bit about Sonya

As soon as she could walk, Sonya’s father took her skiing, camping, caving, and bushwalking, hence spending a lot of time in the wilderness. Sonya loves the bush and mountains, and has completed a number of extended and hard trips. She also goes rock climbing and caving, and has recently returned from Antarctica.

Sonya’s two favourite things are spending as much time as possible outdoors and food. She has a BSc in Food Science and was a chef for about 15 years, a handy combination which her book combines, and explains her ever-present food cravings.

For the last five years she has worked in quality/food microbiology, and now is a quality manager for an Australian food manufacturer.

Sonya in Antarctica