New Recipes on Pinterest

Just to say I have added several new recipes onto the AIP (autoimmune protocol) board for you – although anyone grain and dairy free with benefit – and even if you’re not either, they are a healthy choice for you!

Herb & Garlic Paleo AIP Crackers from Flash Fiction KitchenHerb crackers using tiger nut and cassava flours, a granola bar with added collagen peptides to aid leaky gut healing and a ‘teriyaki’ sauce for when you need some flavour.

Enjoy x

Truly #Gluten Free #AntiHistamines

 If you are anything like me, you start to dread the Summer months from about April. Despite the lovely sunshine, it brings with it the nasty P stuff: pollen! I thought I was getting away with it this year – my hayfever usually starts mid-May and I got my first symptoms 2 days ago. Milder than before but nasty none the less.

Anyway, quite a few of you have asked me about anti-histamines generally and especially since the pollen season began. I have, of course, been investigating for us all.

Conventional Medicines

These seem to be the general types and they come in various forms such as tablets, nasal sprays and inhalers etc.

  • Chlorpheniramine (Chlor-Trimeton)
  • Desloratadine (Clarinex)
  • Diphenhydramine (Benadryl)
  • Fexofenadine (Allegra)
  • Loratadine (ClaritinAlavert)
  • Cetirizine (Zyrtec)

I doubt any of these are TGF safe. However, Clarityn D 24 hour looks a possible – I am trying to get them to provide answers on derived ingredients, especially of the hypromellose and sucrose. I will report back when/if I hear.

Update: ClaritynD 24 hour is only available in the US (US people: do check it out there and let us know!). I have asked about Clarityn Rapide and the Syrups and they are supposed to be coming back to me. A week so far… I don’t hold out much hope.

Also, in desperation one day, I got hold of some Benadryl Liquid Release 10mg Caps (cetirizine). The liquid bit looked OK but the capsule shell didn’t. I had asked the manufacturer to confirm the derivations of a couple of ingredients and they came back and said that would take 8 weeks!!

8 weeks! I laughed at her and said hayfever season would be over by the time they got their act together and that was useless to me. I also made the point about the irony of not actually knowing what ingredients are made from in allergy product. Beggars belief. I asked them to find out and come back to me so at least we know. However, not to be outdone…

I thought I would split the capsule. However, the capsules are sort of all made from the liquid so that was easier said than done. Determined, I cut the (tiny) capsule in half, licked the liquid off the scissors and put the capsule halves on a white plate. Every few minutes I lifted the capsule up and licked off the liquid that had pooled there. Result: felt daft and desperate but no hayfever and no reaction :).

I did try taking a capsule the other day but I already had a migraine (drugs from dentist) so couldn’t really tell. I thought ‘in for a penny, in for a pound’. the migraine didn’t get worse and the time it went suggests it might actually be TGF. I will have to try again but am reluctant, as per..

One more update (yes, I have been busy as usual pestering people..): I have asked Boots to confirm about their Allergy Nasal Spray (like an alternative to Beconase). They have come back this morning and said that it looks grain free from their initial investigation but they are double-checking with the manufacturer. I have to say I have found Boots to be great at this and don’t balk at the heavy questioning. I have a feeling it is because the person I spoke to has a coeliac relative…

Updated Update! Boots came back today (July 29th ’13):

The supplier of the Boots Pharmaceuticals Hayfever Relief For Adults 50 micrograms/dose Nasal Spray (100 Metered Sprays) (beclometasone) ic4534514   PL 16431/0121& 0176 have confirmed that the product is free from corn/grain derivatives. 

Good news though – the new Prevalin nasal spray seems to be OK! It is a barrier type product which traps and I assume kind of absorbs the pollen/dust/airborne allergens; it’s main ingredient is bentonite clay which is extremely absorbent. This in fact makes me smile because, if you look at the ingredients, it is pretty much based on natural stuff with a few chemicals thrown in. Big Pharma catching on and cashing in?! Nevertheless, it is welcome; we need all the help we can get 😉

Here’s some info:

Prevalin™’s patented formula contains specific ingredients that uniquely deactivate pollen in the nose so it cannot irritate the nasal mucosa.

Prevalin™’s microgel formula then forms an impermeable layer on the mucosa for protection against pollen irritation.

Prevalin™ also stimulates the clearance of pollen from the body.

How does Prevalin compare

They confirmed:

..that none of the ingredients used in Prevalin are derived from any kind of grain, including corn of their derivatives. We can also confirm that the Xanthan gum is derived by bio fermentation of a sugar source, which is not from grains, corn or their derivatives.

So, I took some yesterday morning to trial it and….4 hours later, no migraine 🙂 And still no migraine 24 hours later after several doses. It looks like it might be safe.  You can get it from usual suppliers including Boots, Tesco etc.

Update: I have found this is safe but doesn’t work for me very well. Also made my mouth very dry and felt all clogged up by it especially at night. 

HayMax Pure (approx 5ml)Don’t forget too that you can use any kind of wax type product as a barrier by smearing some around and up your nose to catch the pollen before it can get too far in. The most popular one is Haymax, made from sunflower and beeswax. The pure one with no essential oils is best in my view. I have also used coconut oil successfully although it does make your nose all shiny!

Natural AntiHistamines

For these, I have been looking specifically at the conversion of histidine to histamine in the body as I thought, if we can understand the process, we can try and do something to slow the conversion down, if you see what I mean. Here’s what I found:

Histidine Decarboxylase is the enzyme responsible for converting histidine to histamine. Catechin and other flavonoids have been shown to be potent inhibitors of histidine decarboxylase in vitro19 and in vivo.20 This action has wide clinical application (e.g., allergic conditions, peptic ulcers, inflammatory processes, other conditions where histamine is involved).

Quercetin can be used, or flavonoid-rich extracts such as those from grape seed, pine bark, green tea, or Ginkgo biloba may prove even more helpful due to their better bioavailability. In particular, the proanthocyanidins from grape seed or pine bark extracts…

I have listed suitable quercetins in the Barrier Plan and, in the TGF Master List, there are several quercetins and I think both ARG and Kirkman do both grape seed and pycnogenol (Proanthanol) – look at the Bioflavonoids section.

Update: I have been managing to take Quercetin fine. That’s a first. But still not strong enough for the hayfever for me, sadly.

We musn’t forget nature’s antihistamine either: plenty of Vitamin C (but since 99% is derived from corn, be really careful about the source of it – see the TGF Master List again for specific recommendations).

Hayfever Nasal sprayUpdate: I have discovered that Bioforce Pollinosol Spray is TGF safe. This is a herbal spray based on Luffa, which we used to sell a lot of in the dispensary days, although it was the homeopathic version. It contains:

Luffa operculata (Luffa), Ammi visnaga (Toothpick Weed),Aralia racemosa* (American Spikenard), Cardiospermum halicacabum* (Heartseed), Okoubaka aubrevillei (Okoubaka),Larrea mexicana (Chapparal) Galphimia glauca (Golden Thryallis), in an isotonic solution buffered with disodium hydrogen phosphate dodecahydrate, sodium dihydrogen phosphate dihydrate and less than 0.7% ethanol.

Of course, I checked the ethanol and they have confirmed it is from sugar beet not grain, hoorah:

all our tinctures are made from the medicinal grade alcohol, from sugar beet. The tablets are made from those tinctures, with the alcohol spun off rather than lifted with chemicals. Many people therefore find that they can tolerate them better than other ranges. Also, when the herbs are harvested from the farm, the manufacturing processes take place very soon indeed, as the herbs only have to be trundled down the track to the farm buildings rather than travel miles. So firstly no volatile ingredients are lost and secondly no fumigation/iradiation (sic)/general chemical unpleasantness is needed. Another boost for people with sensitive systems. 

I will be looking more into the Bioforce range then as a result and will of course report back.

The other main area of antihistamine action is to stop mast cell reactions.

Mast Cell Stabilizers

The key ones seem to be:

  • Cromolyn (NasalCrom – conventional med)
  • Quercetin
  • Spirulina (Spirulina spp.)
  • Stinging nettle (Urtica dioica). I have been thinking about trying nettle tea actually for a source of this.

Also, I have been investigating Butterbur, which is a traditional remedy for migraine actually, hence me looking at it, but then I read this:

Butterbur is becoming more popular for allergic rhinitis…and it is the best studied. Butterbur and the butterbur constituent “petasin” appear to decrease plasma histamine and leukotrienes.10336 They also seem to decrease priming of mast cells in response to contact with allergens.10337

Several clinical trials have evaluated butterbur for allergic rhinitis. Most studies have used a specific extract called ZE 339 (Tesalin, Zeller AG), which is not available in North America. Taking one tablet of this extract 3-4 times daily seems to significantly decrease mediators of nasal inflammation and symptoms of allergic rhinitis.7595,10336,10337,14414 Some evidence also suggests that this extract might be comparable to cetirizine (Zyrtec) 10 mg/day or fexofenadine (Allegra) 180 mg/day for reducing symptoms.7595,14414

Ooh, sounds promising…

Butterbur should be standardized to contain at least of 7.5 mg petasin and isopetasin and be UPA free (which most on the market certainly should be). UPAs are alkaloids that can be toxic and should be removed from the natural butterbur to be able to sell it. There are some concerns about this and it should say UPA or PA free on the label. I need to do some more research on this and will report on it for you asap if I find a suitable one.

A brand name similar to the one that has been studied and that is labelled UPA-free is Petadolex. I am just investigating it for us and have a couple of questions outstanding but it is looking OK so far, fingers crossed.  Petadolex 75 mg

Butterbur + 60'sSolaray also do one but they have, so far, not responded to my emails.

Homeopathic Hayfever Treatments

Homeopathics might provide a solution for us too. I thought I had found a suitable Heels remedy in Histamin Injeel ampoules but, as I was about to take it, I discovered it contains ethanol. It is about the only Heels oral vial that contains something other than sodium and water with the remedy. How annoying! Why is it always the anti-histamines they add allergens to?? Aargh. It might be OK but I am reluctant to trial it now, of course. It is sitting on my desk right this minute staring at me.

Update: I have swapped the Histamin Injeel for Euphorbium Comp. This contains luffa in homeopathic form (see above for the Bioforce herbal alternative). I have yet to try it but it has no alcohol and I am tolerating the rest of the Injeel/Comp range from the looks of it 🙂

Other than that, the best options seems to be to ask Helios or Ainsworths to make a sucrose only pillule remedy. Luffa is a good hayfever remedy we used to sell in the dispensary but they will advise the best one for you, or see a homeopath for a direct recommendation.

So, hope that brief (?) run-down of possible grain free antihistamines helps you. If I have missed any of your faves, do tell. Meantime, may all your runny noses and sneezing be mild 🙂

Truly #Gluten Free Supplements Master List Update Out Now!

truly gluten free supplements master list cover  Just to let you know I have today released a load of updates for the TrulyGlutenFree Supplements Master List. This is the list of grain and dairy free supplements we have found so far. All are corn-free – I say this for the benefit of our US readers, I know many of whom need corn-free supplements: many of the recommendations are available across the pond for you too.

  There are loads of updates this time; I have been a busy bee, hassling suppliers and companies it seems every waking moment. I was surprised at just how much hassling I had done since the last update in March; suppliers must really hate me 😉

The highlights in this update include:

  • new herbal info with a revised no-go list from Herbs of Grace and info on SHS on which of their products are safe and which aren’t,
  • two new ranges of homeopathics that look really promising and should provide symptomatic help, not least a different barrier repair approach when I have worked that one out,
  • a new Meds section with a painkiller and an antibiotic and
  • a new Miscellaneous section starting with safe no-corn-glue plasters!

I have added several TGF safe adrenal supplements from the TGF Adrenal Plan if you have that, a new D3 5000iu, and, holy grail: even a potential new TGF safe multi and Vitamin C from sago palm!

Lots more in the pipeline, as always. If you know of anything, do tell me so I can tell others and share it.

If you haven’t yet got this master list, please do save yourself a load of time and effort as I am doing all the legwork for you! I can’t tell you how many emails I get every week with people asking if this or that is safe, what can they take instead of x, can I recommend a grain or corn free supplement etc etc. My answer: download this list and you’ll get all the free updates like this one too. Makes yours and my life much easier 🙂

If you don’t even know about the issues with supplements and why you need to find grain free ones rather than gluten free, read this:

When a supplement says it is ‘gluten free’ it means it is free from one gluten fraction called 33-mer gliadin rather than actual gluten, and even then it can contain up to 20ppm in line with current coeliac regulations. Myself and many of my patients and readers of the TrulyGlutenFree blog react to the very supplements they need to get well simply because they still contain enough grain gluten to make them ill. Those supplements can then cause symptoms and prevent healing. It’s a vicious circle.

Interesting? Carry on reading here. 

FreeFrom Food Awards Winners List

FFFM_logoLast night, the winners of the prestigious FreeFromFood Awards were announced in London. As I wrote before, I was honoured to be a judge on the Overall Winners and Innovations categories on the final day of judging.

You can see the full Winners list here across all the categories, complete with comments from the tasters, but for now, the Overall Winners were:

Bessant & Drury
Bessant and DruryLemon Dairy Free
Frozen Dessert

Winner of the
FAIR Trophy
for the best
free-from food


Bessant & Drury – Lemon, Dairy Free Frozen Dessert

‘Lovely dairy-free ice creamy substitute – you would never know it was dairy-free and, to be honest, you would never know that it was coconut either as the coconut flavour is cleverly held in check by the lemon.

Very innovative to use coconut as the base, and very clever indeed to get it so creamy. A beautifully clean ingredients list and a lovely zingy fresh taste.

How great to have a product which excludes all of the major allergens yet both looks and tastes like a fully fledged, upmarket, luxury food. Definitely the way to go for ‘freefrom’.’

Runners up…

Christine's puddings

Christine’s Puddings Frangipane Tart

‘Lovely crunchy pastry base, especially as it is gluten and dairy free. Delicious frangipane topping – great almond aroma and flavour, soft and not too sweet – and good jam. Excellent product all round – what a treat.’


Indian coeliac

The Indian Coeliac Paratha

     ‘What an exciting product! Lovely flavour and nice soft      paratha texture – lovely spicing. Delicious.’


Catalan porkLifestyle Catering Catalan Pork

‘Lovely dish – a dinner in itself; a well thought out mix with all the flavours and none of the allergens; really quite exciting. Excellent ingredients, excellent appearance, excellent aroma, excellent flavour.’   


I can attest that the smell of lemon dessert, frangipane tart, paratha and Catalan pork was mouth-watering on the day! Really yummy, all of them.

And the winners in the innovation categories were:

The Innovation Award – sponsored by Warburtons

Del Ugo fusilliWinner

Dell’Ugo Chickpea Fusilli 

‘First grain-free pasta! It looks great and keepsits shape really well. You can taste the chickpeas – a bit of a culture shock for the taste buds but a very pleasant one. Slightly dry so needs plenty of oil or could handle quite a powerful sauce. Genuinely innovative product.’


Highly Commended

Lactofree Spreadable   

‘Fills a gaping gap in the market. Tastes just like regular butter – lightly salted – very pleasant. Nicely spreadable. Very useful product for lactose intolerant community.’

La Zaragozana Ambar Green (apta para celiàcos) 0.0% (non-alcoholic)

‘Wow! A gluten-free alcohol-free beer – that is definitely a first! Slightly thin but very good given it’s 0% alcohol, not too sweet, excellent lunchtime drink – very impressive.’


Good Wine Online So Lo SO2 2009 Navitas 

‘Not only sulphite free but fermented in concrete so no chance of gluten contamination as there always is with wooden barrels – so excellent allergy credentials. Not the greatest vintage but very drinkable. Very exciting for those who are sulphite intolerant.’

Tesco Free From Soya Crème Caramel

‘Surprisingly like a bought dairy crème caramel. Looks very authentic, smooth, good flavour – really would not know it was soya – impressive.’

I thought the chickpea pasta was wonderful; a real first. And I was chuffed that my favourite SoLo sulphite-free red wine was so close to the winning post too.

Get a cuppa and read through the winners; the judges work really hard to find the best freefrom products around for us all. Keep a pen and paper handy to jot down all the new yummy things you can get and try.

Well done organisers, judges and tasters; you make our restricted diet lives much easier and more enjoyable, thank you 🙂

FreeFrom Food Awards Shortlist

 As per my last post, I have been busy helping as a judge for these and the FreeFrom Skincare Awards. I am pleased today to be able to pass on the shortlist of freefrom foods that made it through the rigorous process in each category. This is really useful for us because it helps us keep abreast of what wheat, dairy, gluten, nut etc free foods are new and taste/perform the best.

Get a cuppa and make some notes of what you want to try..

Judges were delighted to see a 34% increase in the number of foods entered, signalling more freefrom foods available for all of us :). Michelle also noted:

“the range of products has widened enormously. Gluten-free samosas and panninis, fresh chick pea pasta, lots of children’s products, a massive entry into the ‘store cupboard’ category, the usual wonderful selection of ‘free-of-everything’ cakes and biscuits and, for the first time, sulphite-free wines and a gluten-free beer that was also alcohol free!’

I am happy to say I was there on one of the wine-tasting days. Oh, the hardship.

The winners of the 2013 FreeFrom Food Awards, including the winner of the FAIR trophy for the Best FreeFrom Food 2013 (won last year by Vegusto for their dairy-free, soya-free cheese) will be announced and presented with their certificates by Antony Worrall Thompson on April 16th.

See below for the full list but here, in no significant order, are a few of the ‘highlights’ and some comments if I saw them myself:

– Dell’Ugo fresh gluten-free Chickpea Fusilli (the first pulse-based pasta we have met) I was really excited to see this: a first, and it tasted fab apparently.       

 – La Zaragozana Ambar Green no-alcohol gluten-free beer  (the first no alcohol gluten-free beer)  I also saw this one – and it is very good value at £1 a bottle if I am thinking of the right one. 

 – Eskal Edible gluten-free Ice Cream Tubs   These were cute little tubs to put your ice cream in; kids would love them. Er, that’s me then..

– Good Wine Online Sulphite free wines  (one of the few sulphite-free wines – a growing area)  This is the SoLo wines I have told you about before – and my regular red wine tipple so I was really pleased to see this get some recognition.

 – Vivesoy Cappuccino/Soy Milk    (an interesting thing to do with soya milk)     

 – Raw Ecstasy Activated Walnuts – dairy-free, gluten-free raw chocolate   

 – Eat Water gluten, dairy and calorie free Slim Pasta – Spaghetti     (amazing product made from a plant fibre)

 – Freedom Deli gluten-free Tuna Melt Pannini  (first gluten free pannini we have met) You cook it in plastic though. Ugh.             

 – Sweetcheeks gluten and dairy-free Pistachio & Lemon Zest Loaf        

 – Afia’s Gluten-free Spicy Mix Vegetable Samosa    (first gluten-free samosa we have met)    These smelt divine, I couldn’t taste them as not grain free but I inhaled a lot! 

 – Cornito Sea Waves gluten-free corn and potato pasta    (unusual and pretty shape and unusual ingredient combination)    

– Clearspring Sweet Grains Dessert Amazake   (very classic Japanese dessert product – just rice….. but massively free from and healthy)  

 Shortlist for 2013 FreeFrom Food Awards

In alphabetical order:

Innovation Award – sponsored by Warburtons

CoYo Natural

Dell’Ugo Chickpea Fusilli

Esgir Crunchy Crumb

Eskal Ice Cream Party Tubs

Good Wine Online So Lo SO2 2009 Navitas

Hale & Hearty Agave Syrup – Maple Flavoured

It’s Only Natural Mango Orb

Lactofree Fresh Semi-Skimmed Dairy Drink

Lactofree Spreadable

La Zaragozana Ambar Green (apta para celiàcos) 0.0% (non-alcoholic)

Nutritious Delicious Truffles – Orange Chocolate

Tesco FreeFrom Crème Caramel


Plant (soya, rice, oat, nut, potato, hemp, millet, coconut etc) ‘milk’, spread, yogurt, ‘cheese’ and ice cream – sponsored by Sainsbury’s

Coconut oil and Milks

Koko Dairy Free Original+Calcium (formerly Kara Dairy Free)

Lucy Bee Extra Virgin Fair Trade Organic Coconut Oil

Oatly Oat Drink

Provamel Rice-Coconut Drink

Vivesoy Cappuccino/Soy Milk


Bessant & Drury Dairy Free Frozen Dessert – Lemon

Clearspring Sweet Grains Dessert Amazake

Provamel Orange & Redbush Yogurt Alternative

Pudology Banoffee Pud

Pudology Chocolate Pud

Zen Zen Mango


FreeFrom breakfast cereals – sponsored by Goodness Direct

Doves Farm Cereal Flakes

Doves Farm Fibre Flakes

Esgir Corn Flakes Classic

Hale & Hearty Choco Jungle Cereal

Perkier Ginger and Raisin Porridge

Sainsbury’s FreeFrom Cornflakes


FreeFrom breads and bread mixes – sponsored by Tesco

Annapanni Mum’s Mill Quick bread Mix/Bread Flour Mix

Fria Gluten Free Fiber/Fibre Loaf

Fria Gluten Free Vallmofralla Poppy Seed Roll

Knead Bakery Fresh Seeded Batch

Sainsbury’s FF Soft Brown Seeded Bread

The Foodamentalists Perfect Vegan Bread Mix

The Indian Coeliac Paratha

Waitrose LOVE Life GF Seeded Sliced Loaf

Warburtons Fruit Loaf

Warburtons Gluten Free Brown Bread Loaf

Warburtons Gluten Free White Bread

Warburtons 3 Gluten Free Brown Rolls

Windmill Organics Biona Organic Rye Bread with Chia Flax

Yes You Can! Fresh Brown Bread

Yes You Can! Fresh White Bread

Yes You Can! Seeded Brown Bread Roll


Grocery ambient/store cupboard –  sponsored by Tesco


Cornito Sea Waves Pasta

Doves Farm Organic Maize & Rice Penne

Eat Water Slim Noodles

Farabella Cicatelli

La Veneziane GF Tagliatelle

Orgran Buckwheat Pasta Spirals

Riso Gallo 3 Cereali Fusilli

Riso Gallo 3 Cereali Penne

Riso Gallo 3 Cereali Spaghetti

Rizopia Organic Brown Rice Pasta Elbows

Rizopia Organic Brown Rice Pasta Fettucine

Rizopia Organic Brown Rice Pasta Fusilli

Rizopia Organic Brown Rice Pasta Lasagne

 Other grocery ambient entries

Amy’s Kitchen Chunky Tomato Soup

Delicious Sauces Mint Chilli Mild

Delicious Sauces Piri Piri Chilli Hot

Doves Farm Gluten & Wheat Free Plain White Flour

DS-gluten free Yorkshire Puddings

Hale & Hearty GF Breadcrumbs

Innovative Solutions GF Bread FlourSainsbury’s FF Tikka Sauce

Saladworx Hebridean Seaweed & Lemon Dressing & Marinade & Drizzle

Sanchi Instant Miso Soup

Sanchi Tamari Soy Sauce

Sweet Mandarin Sweet Chilli Dipping Sauce

Tesco FreeFrom Pizza Bases

Wellfoods GF Pizza Bases

Womersley Raspberry Vinegar


Innovative Solutions GF Multipurpose Flour

Mortimer Chocolate Company White Couverture Powder

Orgran Buckwheat Pancake Mix

Orgran No Egg Natural Egg Replacer

Sukrin Gold


NEW- FreeFrom foods manufactured for food service – sponsored by Livwell


Domino’s GlutenFree Pizza

DS-gluten free Pizza Base

Esgir Burger Baps

Hotch Potch Savoury Scotch Eggs

Pizza Hut GlutenFree Pizza

Red House Foods Georgia’s Choice GF Fish Cake


Almondy Tårta with DAIM

Christine’s Puddings Ready Baked Pastry Cases

Delice de France GF Blueberry Muffin

Delice de France GF Chocolate Chip Muffin

Glamourpuds Banoffee Sponge Pudding Pot

Glamourpuds Hot Chocolate Fudge Pudding Pot

Glamourpuds Raspberry Jam Sponge Pudding Pot

Sainsbury’s Café FreeFrom Cherry and Almond Slice

Bells of Lazonby We Love Cake Apricot Macaroon Slice


NEW- Ready meals – sponsored by Food Heaven

a. Pizzas, pies & pasties

Freedom Deli Gourmet Fish Pie

Freedom Deli Ham & Cheese Panini

Freedom Deli Pepperoni Panini

Freedom Deli Tuna Melt

Mamma Cucina Vegetable Pizza

Sainsbury’s FreeFrom Pizza

Tesco FreeFrom Cheese & Tomato Pizza

b. One pot meals – to include ‘world food’

Afia’s Spicy Beef Samosa

Amy’s Kitchen Mexican Tortilla Bake

Amy’s Kitchen Mushroom Risotto Bowl

Dee’s Quinoa Pots with Thai Spiced Vegetables and little lentils

Dee’s Thai Butternut Squash and Lentil Meal

Lifestyle Catering Boeuf Bourguignon

Lifestyle Catering Catalan Pork

Tesco three cheese pasta bake

Tideford Organics Organic Beetroot Soup with Crème Fraiche & Dill

Tideford Organics Spicy Butternut Squash Soup with Sweet Potato

c. Meat meal centres (sausages, meat balls, burgers etc)

Good Little Company Sausages

Pig & Co Lucanian Roman Sausage

Pig & Co Sizzling Sugarbush

Pig & Co Hey Pesto!

Red House Foods Georgia’s Choice Chicken Bites

Sainsbury’s Taste the Difference Pork and Bramley Apple Sausages

The Black Farmer Premium Pork Sausages


Raw foods and superfoods – sponsored by Delamere Dairy

BoojaBooja Ecuadorian Dark Chocolate Truffles

Essence of Eden Organic Extra Virgin Coconut Oil

Lucy Bee Extra Virgin Fair Trade Organic Coconut Oil

Orgran Multigrain Crispbread with Quinoa

Orgran multigrain Pasta with Quinoa

Raw Ecstasy Activated Walnuts – Raw Chocolate

Raw Health Raw Almond Butter

Raw Health Raw Sauerkraut

The Raw Chocolate Company Raw Chocolate Covered Organic Mulberries


NEW- Children’s food – sponsored by Asda

Bessant & Drury Dairy Free Frozen Dessert – Chocolate

Bessant & Drury Dairy Free Frozen Dessert – Strawberry

Coyo Cacao (Raw Chocolate) Coconut Yoghurt

Doves Farm Chocolate Stars Organic and Gluten Free

Eat Water Slim Pasta Spaghetti

Eskal Ice Cream Party Tubs

Glamourpuds Banoffee Sponge Pudding Pot

Glamourpuds Hot Chocolate Fudge Pudding Pot

Glamourpuds Raspberry Jam Sponge Pudding Pot

It’s Only Natural Moshi Monster Poppet Raspberry Ice Lolly

Nim’s Apple Crisps

Nim’s Pineapple Crisps

Orgran Itsy Bitsy Bears

Pulsin Beond Organic Açai Berry Bar

Red House Foods Georgia’s Choice Chicken Bites

Rizopia Organic Brown Rice Pasta Fantasia

Tesco FreeFrom Chocolate Dessert Shakes


FreeFrom savoury biscuits and snacks – sponsored by the Food and Drink Innovation Network

Afia’s Spicy Mix Vegetable Samosa

Conscious Foods Finger Millet Dippers

Cornito Crackers Pikant

Le Pain des Fleurs Organic Buckwheat Crispbread

Le Pain des Fleurs Organic Chestnut Crispbread

Le Pain des Fleurs Organic Quinoa Crispbread

Orgran Toasted Buckwheat Crispibread

Scrubby’s Vegetable Crisps with Character

The FreeFrom Bakehouse Jalapeño Pepper & Sweetcorn Muffins

The Indian Coeliac Vegetable Samosa


FreeFrom scones, sweet biscuits and cookies – sponsored by Yes! You can

Against the Grain Almond Cookies

Against the Grain Chocolate Chip & Hazelnut Cookies

Angelic Gluten Free Reduced Fat Orange Chocolate Cookies

Christine’s Puddings Frangipane Tart

Doves farm Stem Ginger Cookies

Lazy Day Foods Ginger Truffle Slice

Lazy Day Foods Belgian Chocolate Rocky Road

Lovemore Chocolate Chip Cookies

Lovemore O’Chocos

Peace of Cake Raspberry Abricotines

Perkier Popping Tiffin

Sweetcheeks Chilli Chocolate Snickerdoodles

The FreeFrom Bakehouse Macaroons

Warburtons Fruity Tea Cakes


FreeFrom cakes, cake mixes, muffins, brownies, cup cakes etc – sponsored by Mrs Crimble’s

Bells of Lazonby We Love Cake Chocolate Pecan Brownies

Cakes Divine Carrot Cupcakes

Heavenly Cakes Eton Mess

Melsie Jane Bakes Victoria Sandwich

Mummy’s Yummys Indulgent Chocolate Brownies

Silver Box Bakery Brownies

Sweetcheeks Pistachio & Lemon Zest Loaf

The Rebel Bakery GF Big Apple Pie

Waitrose LOVE Life GF Millionaire Blondies

Warburtons Blueberry & Cranberry Muffins

Warburtons Lemon and Poppyseed Muffins

Yes You Can Lemon Muffin


FreeFrom chocolate, snack bars and petit fours – sponsored by Amy’s Kitchen

Beenies Hawaiian Splash

BoojaBooja Around Midnight Espresso Chocolate Truffles

Goody Good Stuff Strawberry Cream

Kinnerton Luxury Dark Chocolate

Natural Balance Nãkd Berry Delight

Natural Balance Nãkd Cocoa Orange

Nutritious Delicious Truffles – Orange Chocolate

Sainsbury’s FreeFrom Mint Crisps

Winning Ways Fine Foods Ltd Dairy Free Chocovered Raisins


FreeFrom Christmas foods – sponsored by Genon Laboratories

Celtic Chocolates Choices Advent Calendar

Hale & Hearty Luxury Mince Pies

Heavenly Cakes Chocolate Christmas Cake

Peace of Cake Christmas Cake

Sainsbury’s FreeFrom Iced Rich Fruit Slice

Tesco FreeFrom Christmas Cake

The Foodamentalists Toasted Top Mince Pies

The Heavenly Cake Company Jamaican Rum Cake

The Nut Free Chocolatier Christmas Mulled Wine Chocolates


Gluten-free beer – sponsored by Orgran

Celia Premium Czech Lager

Daas Ambré

Daas Blond

Estrella Damm Daura

Green’s Export Lager Lite

Green’s IPA

Green’s Lager Dry Hopped

Hop Back Brewery Crop Circle

La Zaragozana Ambar Gluten Free

Oak & Barrel Schnitzer Bräu Organic German Hirse Premium GF Beer

Oak & Barrel Schnitzer Bräu Organic Lemon GF Beer

St Peter’s Brewery G-Free

Wold Top Brewery Scarborough Fair IPA


NEW- Special award – products manufactured in a nut free – sponsored by RSSL

D&D Mixed Chocolate Fondants

Doves Farm Lemon Zest Cookies

Eskal FreeNut Butter

Orgran Kids Mini Outback Animals Chocolate Cookies 8 Fun Packs Multipack

Rizopia Organic Brown Rice Pasta Fusilli

The Nut Free Chocolatier After Dinner Orange Crisps

The Nut Free Chocolatier Mint Delight

Wellfoods GF Pizza Bases

Blimey, a fair few to tempt you there! Enjoy.

New Truly #Gluten Free Supplement Master List Inc Free Updates

truly gluten free supplements cover  As you know, I beaver away constantly on TGF stuff, and much of my time is spent on finding safe grain and dairy free supplements for us all.

I have now amalgamated the two previous supplement reports into a master list of Truly Gluten Free grain and dairy free supplements with a way for you to get regular free updates since it changes frequently!

I’ve added quite a few new products, deleted some that have changed since those two reports came out and have included several new sections like ‘Antihistamines’ and ‘Healers’, plus a core nutrient prescription and several suggested protocols for specific conditions like anxiety, pain, recurrent infections and brain fog to name a few.

For those of you following the TrulyGlutenFree diet and lifestyle, this will give you a core nutrient protocol to follow and give you ideas on what else might help. I have been meaning to give that to you for ages 😉

For those of you on the Barrier Plan, of course you have a specific detailed supplement protocol to follow BUT there are times when you have to find a substitute for something you can’t tolerate, or where you need something specific like a special antioxidant for heart health or and energy-booster, for example.  This list gives you the safe products to try.

For all of you, I’ve done the legwork – with some of you helping, thank you :)- so you don’t have to waste your time and energy querying suppliers. I can’t tell you how many emails I get a week about this subject where I have to say DON’T TAKE THAT!!! This list will at least give me a chance to say look at this one on page x instead..

Free Updates Included

This is an evolving area. It is correct, based on info provided to me as I go to press but it will inevitably develop as we find out more info, delete some products, consider changes to the ones listed and, hopefully, add new ones. I will endeavour to keep you updated on changes, and you can register to receive free email updates by clicking a link at the end of the report.

Just to give you an idea, I have been ready to give you this report about six times already and only today it changed again!!

So, hope it helps. I’m off for a lie down (fat chance there, actually, as I am way behind!!)



Food Glorious (#Grain Free) Food: New Pinterest Recipe Boards!

Grain-Free Chocolate Chip Cookie Bars.  I have come, I admit rather slowly, to the realisation that:

a) I am never going to have the time to write the TGF recipe books as there is SO much more to do, and anyway…

b) there are so many people who can do it better than me, so we may as well learn from the experts!

I have been busy beavering away adding recipes, hints and tips to a selection of Pinterest boards that I can share with you. I have already amassed about 75 ‘pins’ and I seem to find stuff daily.

So, if you need foodie inspiration, simply click this…:

Follow Me on Pinterest button


…and you will discover four foodie boards called

Grain Free Snacks

Grain Free Meals

Grain Free Baking and

Grain Free Sweet Treats

plus an extra one I have just started called Useful Articles where I will put anything I think might be useful for you to read.

In reality, this system helps me keep things together too, like a little scrapbook without the reams of ripped out food magazine pages I currently have all over my office ;).

Just click on any photo and it will open the board, then click on any photo of a recipe and it will take you straight to the webpage where I found it.

To get updates when I add a recipe or article, just follow me.

Hope you like them!

#IBS: Doctors Call For #Gluten Sensitivity Check

  I absolutely agree with this. Over the past few years, I have come to the conclusion that anyone presenting with any form of gut or allergy problem, especially those tarred with the ‘IBS’ umbrella term which means diddly-squat really,  should be checked for gluten related disorders.

Not that I’m bitter: if I had been diagnosed with gluten illness in my early twenties instead of IBS I would not be as ‘leaky’ and intolerance-ridden as I am now, thanks docs.

Anyway, my approach to IBS has always been the immediate removal of wheat and dairy as a first step, then a testing for gluten problems if it doesn’t resolve within a few weeks. That’s the premise that my Gut Plan is based on. Personally, as soon as I removed wheat and dairy, my IBS resolved. sadly, I didn’t realise about the gluten until years later and I continued to do damage by eating the other grains. Oops.

Happily, now I see a new task force put together by the American College of Gastroenterology are recommending that patients suffering with IBS should be screened for gluten sensitivity. Hallelujah. More evidence of mainstream catching up with what we’ve been saying in naturopathic and functional medicine circles for well over a decade.

The taskforce doesn’t just stop at testing IBS sufferers for coeliac disease, though, which is the really good news. They talk about the evidence now emerging of non-coeliac wheat sensitivity and the importance of considering that too. It’s only a matter of time before we get non-coeliac gluten sensitivity mentioned too. I would like it to go as far as non-coeliac grain sensitivity – ooh, perhaps I have just coined a new term there ;). Makes more sense to me what with the term gluten being so misleading, misused and misunderstood.

Dr O at the Gluten Free Society has written a comment on the piece which you can read here:

The Mystery of IBS – Why Gluten Sensitivity Should Always Be Considered

He also gives his top tips on dealing with IBS, which I agree with.

So, if you have a diagnosis of IBS – or even think that’s what it is in the absence of other diagnoses – have a read and get that gluten and dairy out. The Gut Plan is designed to help you work out if your ‘IBS’ is related to food sensitivity, how to remove them effectively and test whether you have a problem with gluten. It also goes through all the elements mentioned by Dr O and more.

Quinoa Stuffing

I thought this was a nice new healthy stuffing idea to pass onto you ready for Sunday roasts…

Quinoa Sage Stuffing - Gluten-free + Vegan

Quinoa Sage Stuffing – Gluten-free + Vegan

{yields 6 servings}


  • 1 cup quinoa, rinsed well
  • 2 cups organic vegetable broth (Ed: eg. Marigold bouillon, make sure its the gluten and dairy free one)
  • 1 bay leaf
  • 1 heaping cup of diced celery
  • 1 medium white onion, diced
  • small handful of fresh sage, chopped {about 2 tablespoons}
  • 1/4 teaspoon garlic powder (Ed: I would probably use fresh garlic or you could use garlic salt and cut down on other salt)
  • 1 tablespoon extra virgin olive oil
  • sea salt
  • fresh ground coarse pepper

Preheat your oven to 375 degrees.

In a medium sized pot bring 1 cup of vegetable broth to a boil. Add in the quinoa and bay leaf, salt, pepper and stir. Set to low heat and simmer with a lid on for 10 minutes. Turn off the heat {do not lift lid} and allow the quinoa to steam for another 10 minutes. When that is over, you will have picture perfect quinoa – trust me, no  more soggy mess!

Heat the olive oil in a saute pan over low heat. Add in the chopped celery and onion. Cook until they begin to become clear, about 5-10 minutes. Turn the heat up to medium and add in the vegetable broth, sage, garlic powder and season with more salt and pepper if needed; simmer for a few minutes.

Combine the quinoa with the veggie mixture and add in the last 1/2 cup of vegetable broth, stir together well. Place the stuffing mix into a greased oven safe dish. Bake at 375 for 10 minutes. Then broil under a low flame until the top become golden brown.

t i p: I prefer my stuffing on the drier side so, this recipe will come out that way. If you like your stuffing to be on the moist side, feel free to add more broth into the quinoa mixture before it goes into the oven to bake.


Guest Chef #Grain & #Dairy Free Recipes

banner_logoYep, I was FoodsMatter guest chef this week so hop on over and see my Truly Gluten Free recipes:

Honey Nut Granola

Simple Muffins

Flaxseed Foccacia

Liver Pate

Brazil Nut Chocolate

They are grain, dairy, nightshade and mostly lectin free. Even if you’re not grain free by necessity, these nut and seed based recipes are a healthy choice for everyday meals. Enjoy!