PERSONALISING YOUR MENU

Our base menu is free from gluten, dairy and refined sugar. We’ve chosen substitutes for common ingredients, like wheat pasta, that we love – but you can be flexible with what you choose based on what’s available near you and your taste. Below you’ll find a list of options for common ingredients, as well as suggestions for how to supercharge certain meals. You are of course, free to substitute more traditional choices in if you do not want to follow GF/DF guidelines.

PASTA

Our preferred gluten free options:

• Brown rice pasta, Italian and Thai style
• Any blend of rice, quinoa or millet
• Buckwheat noodles (100% soba)

Other options available:

• Corn (slightly sweeter)
• Black rice noodles (slightly stronger taste)

Make it lighter:

• Half the quantity of noodles and add spiralised courgette, carrot, or swede to bulk out the portion
• For Asian inspired dishes, thinly sliced cabbage works well with flat rice noodles (ie Pad Thai) as a vegetable substitute
• Use Kelp noodles instead of options above
• Use 100% spiralised vegetable

Make it high in protein:

• Edamame, soy, black bean, chickpea and lentil pastas have more protein and fibre and are lower in starch. Note: these vary in consistency and for some can be a little more difficult to digest
• Use the noodles listed above and cut with spiralised vegetables, as suggested above 

RICE + QUINOA

Our preferred options:

• Long grain, short grain or jasmine brown rice
• Wild rice
• Brown quinoa

Other options:

• White rice
• Red + black quinoa (tougher consistency and can take longer to cook)
• Millet (nice for porridge)
• Teff (slightly acrid, nice for mains with a strong sauce)

Make it lighter:

• Halve the quantity of rice and cauliflower, broccoli or swede rice
• Use 100% vegetable rice

OATS

Our preferred options:

• Gluten free whole oats
• Oat groats (these take about 40 min to cook or require pre-soaking)

Other options:

Some individuals who are gluten sensitive don’t tolerate oats well. You can use a variety of grain substitutes for porridge like breakfasts.

• Fresh or leftover quinoa
• Fresh or leftover millet
• Fresh or leftover brown rice
• Kasha (buckwheat)

Make it lighter:

• Cut your grain or pseudograin in half and replace with soaked chia

Make it higher in protein:

• Cut your grain or pseudograin in half and replace with soaked chopped nuts and seeds

YOGURT

Our preferred dairy free options:

• Unsweetened almond yogurt
• Unsweetened cashew yogurt
• Unsweetened coconut yogurt

Other options:

• Unsweetened soy (choose organic)