The reason for diets is numerous, being medical or food allergy or intolerance, religious practice of as a food choice for health, environmental or sociological reasons. For all diets care with cooking is very important. Attention to detail is required because in some people, tiny quantities can cause potentially life-threatening allergic reactions within seconds or minutes of eating the food.
The simple rules when diet cooking are;
- to have a knowledge of ingredients and labelling,
- to communicate with your guests to ensure you have all the relevant information.
Initially a few hints regarding cooking for diets.
Cooking Guide
- Discuss with your guest their specific requirements before heading to the kitchen.
- Confirm the suitability of what you propose to cook as there are ‘many variations on a theme’ when considering diets. Ask about specifics for example of check does the DF Dairy Free diet avoid butter (eg biscuits), cream (eg soup) cheese (eg in a sauce); and does the V Vegetarian diet include cheese (rennet in most cheese is from animal gut).
- Check all food labels to ensure suitability.
- Train and supervise any kitchen staff to ensure the correct ingredients are used, that staff are not taking ‘short cuts’ and that there is no cross-contamination in the kitchen in particular, eg no wheat within miles of a gluten free meal, the cooking utensils are only used for gluten free cooking and nuts are prepared in a different area
- Train your waiting staff to ensure they understand the importance of special diet, they know the basic requirements for the diets, they will ask when in doubt, and are clear and confident in communicating requests to the kitchen.
D Diabetic
Some people with diabetes have a strict diet plan, while others select food from a general menu. One rule does not fit all, so catering for diabetics (as with other diets) requires you to talk with your guest, to ensure you provide a delicious meal that they will be comfortable with and enjoy.
The initial, easy steps, for a diabetic diet, are to minimise sweetened food and to provide regular healthy snacks. The recipes I have listed as suitable for diabetics contain very little refined sugar (for cakes, less than 1 tsp sugar per serve) and are low in fat. In a small selection of desserts and baked goods I have used sugar substitutes.
In a diabetic diet the terms sugars and carbohydrates can be confusing. ‘Carbohydrate’ refers to unprocessed sugars, which are included in a diabetic diet in moderate amounts at each meal. These are found in bread, rice, pasta, fruit, starchy vegetables, milk, yoghurt and legumes (when these foods are very processed eg white bread and fruit juice the carbohydrate is metabolised like simple sugars. The general rule is the less processing the better) ‘Sugars’ are refined carbohydrates/sugars eg. table sugar, fructose (as powder or juice), honey, glucose, corn syrup, malt. Some diabetics include these in small amounts.
Artificial Sugars are used in baking and processed foods to provide sweetening:
Nutritive Sweeteners/Polyols: sorbitol, maltitol, xylitol, isomalt and mannitol. They are sweeter than sugar and are suitable in small amounts. It is particularly useful as a sugar substitute in baking.
Non-nutritive sweeteners: saccharine, sucralose, aspartame and acesufame potassium and cyclamate, have virtually no calories and are suitable for diabetics.
They are used in sugar free, low calorie drinks, hot drinks and desserts. In tablet, liquid and granulated form the trade name of the sweeteners includes Canderel, Hermesetas or Sweetex.
Stevia, Steviol Glycoside (sugarleaf extract), is a natural sweetner made from a herb. It is used as a replacement for many artificial sweetners and is available in powder form.
The recipes I have identified as suitable for a diabetic diet are:
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Low/moderate in fat
Healthy snack options
Low in refined sugar (less than 1 tsp sugar per serve). In a small selection of desserts and baked goods I have used sugar substitutes.
More information is available from your regional Diabetic Association. Details are available through; www.idf.org/regions
DF Dairy Free
A Lactose Free diet excludes only the milk sugar, ie the lactose, found in the whey, the liquid of the milk. The fat and protein in cheese and butter are usually ok as they contain only very small quantities of lactose. The tolerance of cream, ice cream, and soft cheese varies between individuals and small quantities of these products may be tolerated with no adverse reactions. Similarly Lactose Free milk, which is becoming more widely available is usually suitable for people with a lactose intolerance.
I have not distinguished between these diets. DF refers indicates there is NO dairy products. Clarify with your guest their particular needs and include butter and cheese where suitable. It would be disappointing to exclude foods unnecessarily.
Foods to avoid for dairy free:
- Milk powder, milk solids (cow, sheep, goat and buffalo);
- Yoghurt, Buttermilk, Fromage frais;
- Cheese, Quark, curds, whey;
- Butter, Margarine (unless milk free), Ghee;
- Cream, Ice cream;
- Milk chocolate;
- Processed Foods that contain Lactic Acid (E270), Casein/Caseinates, Lacto and Lacta (mean milk), frequently found in processed meats, soups, salad dressing and biscuits;
- Simplese, Opta (fat replacers).
Notes: Some people with dairy allergy and lactose intolerance can tolerate sheep, goats, camel and or buffalo milk. My DF recipes do not include dairy from any source.
Food Labelled ‘Dairy Free’ only applies to cow’s milk, not to other animal milks. Read labelling carefully.
EF Egg Free
Always check food labels to ensure they contain not egg (“ovo…”, refers to egg)
-
Baked Goods;
Sauces, eg Hollandaise and Bearnaise;
Batter and Crumbed Foods;
Burgers and Sausages;
Pasta and Noodles.
F Fodmap (IBS)
These sugars are found in unexpected groups of foods and people respond differently to different foods in variable quantity. The recipes identified as suitable for a FODMAP diet exclude most of the foods that may be ‘a culprit’. Your guest will inform you what their particular restrictions are do not be surprised by the variability.
Fodmap foods to avoid:
- Fructose (short-chain carbohydrates)- certain fruits (apple, peaches, watermelon), agave, honey, high fructose corn syrup (HFCS),
- Oligosaccharides (Fructans and Inulin) – Artichokes (globe)and jerusalem), Garlic (in large amounts), Leek, Onion (brown, white, spanish, onion powder), Spring Onion (white part), Shallots, Chicory, Wheat (in large amounts), Rye (in large amounts), Barley (in large amounts),
(Galactans) – beans and legumes (chick peas, kidney beans and soya etc), and lentils, - Disaccharides (lactose) – milk, icecream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone);
- Monosaccharides (excess Fructose) – honey, high fructose corn syrup, apples, apricots, avocado, cherries, mango, mushrooms, nectarines, pear, plums, prunes, watermelon;
- And
- Polyols – stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, and alternative sweeteners Sorbitol (420), Mannitol (421), Xylitol (967), Maltitol (965) and Isomalt (953).
The original source of research identifying this condition, described as FODMAP was Sue Shepherd. http://shepherdworks.com.au/
More detailed information of this diet can be obtained as a booklet or app @ www.med.monash.edu/cecs/gastro/fodmap/
GF Gluten Free
To ensure safety I would recommend that you do not cook GF food where wheat has been used in the past 24 hours.
the surfaces are cleaned immediately prior to GF cooking;
use separate pans, boards, baking dishes and utensils for GF cooking;
use fresh butter, margarine, jams and chutney in both the kitchen and at the table (knives and spoons can cross contaminate);
the grill should be cleaned thoroughly (cover it with fresh foil to prevent contamination), use a separate toaster;
oil for GF fried food must be fresh (never used for gluten products).
- Gluten-containing Grains
- Wheat (all varieties, including Spelt, Durum, Kumut, Faro and Dinkel, Triticale, Bulgar, Couscous, Semolina and derivatives of these products, eg Malt, Bran, Wheatgerm, Cereal Binder/Filler, Modified Starch);
- Barley (including beer);
- Rye;
- Oats.
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Gluten in Commercial Products
Gluten is sneaky and is found in many products you may not suspect. This list will help you become more aware and help with checking labels for gluten in food.
- Baking powder;
- Beer, Ale, Stout, Lager;
- Breakfast cereals;
- Bottled sauces, Gravy, Salad dressings, many Condiments,eg chutney and pickles, Yeast extract spreads, eg Promite, Marmite;
- Bread, breadcrumbs/coatings; Chapatis, Poppadams, Naans;
- Cheese spread/dips, Taramasalata;
- Confectionary;
- Cornflakes, Cornflour, Corn tortillas (unless GF);
- Curry powders, Monosodium Glutamate, Stock cubes;
- Falvoured potato chips, Roasted nuts;
- Instant hot drinks, Canned and dried soups;
- Oatcakes, Pancakes/Waffles;
- Pasta or Noodles (unless specified);
- Pitta Bread, Pizza, Cakes, Buns, Muffins, Scones, Pastry and all Baked Goods (unless specified GF);
- Ready Meals, Stuffing, Sausages, Processed Meats.
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Gluten Free Grains and Starches
- Arrowroot;
- Buckwheat;
- Corn/Maize, Polenta (check Cornflour );
- Gluten-free flour mixes that are commercially available;
- Lentil/legume/pea (besan, urad, gram flour);
- Millet;
- Potato starch and flour;
- Quinoa;
- Rice (all forms, even ‘glutinous’);
- Sago;
- Sorghum;
- Soy;
- Tapioca/cassava;
- Teff
- Xanthan Gum – is added, in very small quantities, in some baking (particularly bread) to improve the texture and shelf life. It is often corn-based so may not be suitable for those with a corn allergy.
Contact your local Coeliac Society for information on the availability of gluten free foods in your area: http://www.glutenfreepassport.com/allergy-gluten-free-travel/celiac-allergy-groups/
LC Low Calorie
There is so much information about weight loss diets: some demand you eat super-foods; others claim to be the breakthrough in dieting; and some require the costly purchase of weight loss supplements. The reality is there are no shortcuts.
I am not promoting any particular approach; the recipes do not count calories, nor is any particular food avoided. Instead the recipes, coded as LC Low Calorie, are healthy and are lower in fat and sugars, and therefore lower in calories, than most similar dishes. Eaten in moderation you will reduce your calorie intake, continue to enjoy the pleasure of food while cooking and eating the same meal as friends and family.
When making healthy food choices you do need to eat smaller quantities of food. This is not to suggest you eat ‘bird’ size serves, you must satisfy your hunger or you shall over-eat later. If you are active you will need to eat more than when you have a more leisurely day. And remember even healthy food should be eated in moderation, it too has calories.
For individuals following the Weight Watchers “Simple Start” program, you will find that most of the recipes marked Low Calorie will be a suitable and tasty choice to include in your plan.
If you are preparing Low Calorie options for a party or a hotel; provide a range of foods. This should include a variety of fruit, vegetables and salad choices, without oily dressings, from which guests can select the type and quantity they think is appropriate. Like all diets there are many interpretations.
LF Low Fat
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Trim all fat from meat and skin from chicken;
Do not include processed meats;
Do not add butter/margarine to vegetables;
Avoid deep frying;
Avoid rich, creamy sauces;
Avoid rich cakes and biscuits;
No oily salad dressing or mayonnaise.
Information on food labelling and fat is @ http://browsersgrazers.com/hints-tips/food-labelling/
NF Nut Free
Check with your guest which nuts they are allergic to. Peanut (groundnut) allergy is the most common although other nuts including almonds, cashews, pecans, walnuts, pecan nuts, macadamia, pine nuts, sesame seeds may also create allergy reactions. NF recipes are free of all nuts. They may include coconut (a fruit) and sunflower seeds and pumpkin seeds which are rarely an allergen.
Kitchen practice must be particular to avoid cross contamination. More information @ http://browsersgrazers.com/hints-tips/pantry/
Food Labelling for nuts is thorough. Nuts will be listed in the ingredient list and ‘may contain nuts’ on the label if it has been prepared in an area where nuts are present. Because nut alleries are so severe I would suggest you avoid the following foods unless labelled “nut free”.
Biscuits, cakes and pastries, cereal bars and muesli and chocolate desserts;
Vegetable oils (unless they specify oils present)
Hydrolysed plant and vegetable protein (may be nut protein)
Natural flavourings (may be from nuts)
Vegetarian meals and burgers
Asian and Middle Eastern dishes.
Common nut-containing foods (that you may not think about)
Pesto, Satay, other sauces eg curry sauce;
Marzipan, Praline, Nougat and Frangipane;
Waldorf Salad;
Hummus, any dishes containing Tahini;
Amaretto and Frangelico.
P Paleo
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Includes: meat, fish, vegetables, fruits, nuts and seeds
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Excludes: grains, legumes, root vegetables, dairy products, salt, refined sugar and processed oils and all processed foods
Some relaxed versions of the diet may include low-fat dairy products and root vegetables.
R Raw
The recipes I have included as “R Raw” are for a Raw Vegan diet because this is the largest group eating a Raw food diet. There is a growing interest in this eating style, it is usually , though not always, used as a significant component of the diet, rather than the complete diet being Raw. I have not provide a complete range of choices but have included tasty examples. I shall extend the options if there is an interest.
V Vegetarian
My experience is that many vegetarians will eat cheese (with rennet, from the animal gut) though they often avoid gelatin. In my “V” follows this guidance (including cheese but avoiding gelatin).
Vg Vegan
Suitable substitutes in a vegan diet:
-
Egg replacer is available in the frozen section of many supermarkets
Rennet-free cheese, includes Kosher cheese
Aspic to replace gelatin
Check all food labels as some unexpected products are not suitable for a vegan eg many quorn (soya bean) products contain egg white
Diets Not Coded
Not all diets are specifically identified in my recipes. However, here are some hints to help you select suitable recipes and ingredients for other fairly common diets.
Halal
Avoid pork, and all blood and blood products
Avoid alcohol in all cooking. It may be the suspension of flavourings, eg vanilla
Halal meat, is included, and refers to the slaughtering which must be according to Halal protocol.
Halal foods are meat products made from meat slaughtered using Halal protocol. The foods include gelatin, lecithin (also available from soya or egg), rennet, shortening (available from vegetable source)
Kosher
Avoid- pig, horse, rabbit
Avoid – shellfish and ‘scavenger’ fish, eg flounder
All meat must be slaughtered according to a particular protocol, similar to Halal
Dairy foods must not be eaten in the same meal as meat or poultry. Non Dairy milk (soya, rice and nut milks) are parev and can be consumed with all meals
Dairy and meat must be prepared using separate utensils
Eggs, fruits, vegetables and grains may be eaten with dairy or meat. They are referred to as Parev Foods
Lactose Intolerance
Low Carb
The “Low Carb” (carbohydrate), often referred called the Atkins of Dukan diet avoids all carbohydrates – bread, rice, pasta, starchy vegetables, fruits (berries often acceptable), legumes nuts, milk and yoghurt and sugar products.
The P Paleo Diet, identified in my recipes is similar. The major difference being that it includes fruits and nuts. If you are following a Low Carb Diet I suggest you use the “P” Paleo as your guide and adapt is as necessary.
Seafood/Fish Free
Check food labelling:
Potato chips and flavoured savoury biscuits.
Worcester sauce (contains anchovy)
Fish sauce (may include anchovy)
Savoury seasonings and sauces
Soya Free
Baked goods and breads
Edamame (young soya beans), yuba, okarar, and natto (all asian soya products)
Canned tuna in oil
Hydrolysed vegetable and plant protein
Margarine, Vegetable oil (ensure it specifies oil type)
Natural and artificial flavouring
Soya milk, tofu and tempeh
Soya sauce, tamari, miso, shoyu (check Worcester sauce, BBQ sauce and mayonnaise)
Textured vegetable protein TVP
Vegetable gum
Sulphite Free
Food Codes for Suphite are:
220 Sulphur dioxide
221 Sodium sulphite
222 Sodium bisulphite
223 Sodium metabisulphite
224 Potassium metabisulphite
225 Potassium sulphite
228 Potassium bisulphite
In particular check;
Cordials, Jams,
Dried Fruits and Vegetables, Pre-Peeled Vegetables
Dried Herbs and Spices
Juices and concentrates
Low Calorie products containing
Processed Meats
Sugar Syrups
Vinegar, Pickles and Chutney
Wine, Champagne and Beer
Wheat Free
All GF, Gluten Free and F, Fodmap recipes are Wheat Free. These diets may be a little more restrictive than necessary, eg no oats, barley or rye in the gluten free diet and a restriciton of many fruits and vegetables in the fodmap diet. However, you can selecitviely use the guide to avoid wheat and find suitable substitutes.
Yeast Free
Usually it refers to avoiding:
bread (use sour dough or baking powder eg soda bread)
Beer and Cider.