Some Tips for a Gluten-free Diet

Apple crumble dessert with cinnamon and vanilla ice -cream on wo

Choose from rice or corn-based cereals such as rice crisp, cornflake breakfast cereals, brown rice, rice vermicelli, flat-rice noodles (Ho-fan), mung bean vermicelli (Fan-see), rice pasta, buckwheat noodles, bread and cakes made with gluten-free flour. Noted that wheat-free does not mean gluten-free, since the product may contain barley, oat or rye etc which contain gluten. Simply cooperate gluten-free cereal varieties into the daily cooking, the sauces, soup base, meat and vegetables do not need to be changed.

Oven-baked to replace fried foods
A lot of children love crispy textures. Fried foods such as chicken nuggets and fish sticks are popular among them. Frying batter contains wheat flour and it also absorbs excessive oil. A healthier option is to oven-baked or roasted with adaptation of recipes using gluten-free flour.


Baked bread for the whole family
Breads and biscuits are convenient hand-held foods for children which can be easily packed in bags. Baking at home is a great idea to take control over the ingredients especially when the child has multiple allergies. For example, a basic sliced loaf can turn into different sandwiches, French toasts, croutons and bread pudding.

Recipe: Gluten-free Apple Crumble
The following snack is free from gluten, egg, soy and dairy. Rice flour can be found in large supermarket. Polenta, gluten-free oats and buckwheat flour can be used as alternatives to rice flour.



6 apples

2 tablespoon white sugar or vanilla sugar

1/4 tsp cinnamon



3 tablespoons almond meal or sliced almond

4 tablespoons rice flour (For oats: blend briefly in a blender)

2 tablespoons desiccated coconut

2 tablespoons sugar

1 & 1/2 tablespoons margarine, softened

1. Preheat oven to 190°C/375°F. Grease a medium sized round baking or casserole dish. Peel, core and chop apples into small pieces (E.g. 1 cm cubes). Put the apples into a pan with 1 tablespoon of sugar and add a splash of water. Cook over a low heat for 5 minutes until browned and place in an ovenproof dish. Sprinkle the rest of the sugar and cinnamon over and toss well.

2. Combine crumble ingredients and rub together with fingers. Sprinkle crumble over apples and bake, in preheated oven for 30min or until crumble is golden and apple is softened.

* Top it with juicy peaches or moisten it with fruit jam as desired.