Cooking For People With Special Diets - Part One

Initially, it can be pretty stressful knowing that you are cooking for someone with a health condition directly affected by what they put into their mouth. I’ve lived in a flat where between 4 of us (and our tag-along health conditions), we couldn’t cook with soy, dairy, gluten, cane sugar, chilli, citrus and even the humble potato and tomato. The result? Well, we were a tight (some may say sensitive) bunch and wanted to eat our meals together so we became super creative culinary scientists, subbing out this for that and putting a lot more energy and thought into our food…nothing was ever bland, despite a lot being banned. Even ‘eat everything’ friends jumped at the chance to dine on our ‘everything free’ rich, moist brownies! So, no need to freak-out…you can still impress your guests with special dietary needs…. and earn extra brownie points for being a considerate, creative cook while you’re at it!

High cholesterol diet:

The low down: Cholesterol is a waxy, fatty material, produced by the liver and carried in the bloodstream. It plays a vital role in many bodily functions, including proper brain and nerve function. Too much of the wrong sort of cholesterol (low-density lipoproteins as opposed to high density lipoproteins), however, and you’re at risk of heart attacks and strokes.

Ingredients to avoid: Saturated fat, fried foods, trans fats, which encourage the body to produce the wrong cholesterol. Avoid cooking with butter, cream, fatty/processed meats, and lay-off serving store-bought cakes and pastries (which are often laden with excessive fat). Don’t worry too much about foods that naturally contain cholesterol, such as eggs and seafood, they have little effect on the levels of cholesterol in the body and can be eaten in moderation.

Ingredients to get creative with: High fiber foods such as veges, fruit and whole-grains, chicken (no skin) oats, wholemeal bread, brown rice. Apples, bananas, carrots, cold-water fish, dried beans, garlic, grapefruit and extra-virgin olive oil have all been shown to help lower cholesterol levels!

Meal ideas to impress: Salmon fish cakes with Thai dipping sauce; tamari tofu and snow bean stir-fry; quinoa tabouleh, tropical fruit salad with biodynamic yogurt; cinnamon poached dried fruit with soymilk custard.

Celiac disease/gluten intolerance diet:

The low down: Gluten is a protein found in wheat, barley, rye and oats (in small amounts). Many people report discomfort after eating it, while those with celiac disease finds that even minute amounts irritate the gut, making it impossible to digest food properly. The disease symptoms include diarrhoea, tiredness, anaemia, wind and in some cases weight loss.

Ingredients to avoid: Wheat, barley, rye, oats, flour, bread and other conventionally baked goods, couscous, semolina, beers, stouts, soy sauce, ingredients vaguely described as ‘bran’, ‘modified starch’, ‘malt’ and ‘malt extract’.

Ingredients to get creative with: Root vegetables, rice, gluten-free pasta, gluten-free bread and other baked goods labelled ‘gluten free’, fruit and veges, rice flour, unprocessed meats, fish, beans, lentils, eggs, milk and cheese.

Meal ideas to impress: Vietnamese rice paper rolls; sushi (although be sure to use ‘tamari’ which is a gluten-free soy sauce alternative); traditional roast lamb with rice or corn flour to thicken the gravy (if a little bit of extra indulgence is on the cards…); homemade cheesecake using store-bought gluten free cookies as the base (easy as!)

Live well, live long, live naturally

Renee x