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How to have a gluten-free and coeliac-friendly Christmas

An image of a gluten-free roast, including a chicken and various vegetables in a glass baking pan.
As gluten intolerances and coeliac disease become more common in Australia, many families are navigating how to have a safe, gluten-free Christmas.()

When you're making your Christmas lunch list and checking it twice, remember to think about whether you'll need to make your festivities gluten-free friendly.

According to the National Health and Medical Research Council, about 11 per cent of Australian adults consume a gluten-free diet.

Coeliac disease is an autoimmune disorder that causes hypersensitivity to gluten in the small intestine and it affects 1 in 70 people in Australia — so there's a decent chance that either you are gluten-free yourself, or will have a guest who is.

Jules, a young woman with long, dark hair,  prepares food in a kitchen.
After Shaz was diagnosed with coeliac disease, the couple embarked on a mission to make their kitchen coeliac-safe, and started researching good gluten-free meals.()

Shaz Davis and Julie Bover, who form the cooking duo Queers Around The Kitchen and live on Ngunnawal Country (Canberra), are self-taught cooks who focus on gluten-free and coeliac-safe food.

Their foray into gluten-free cooking happened after Shaz was diagnosed with coeliac disease.

"We know what it's like to live in a house where food and eating together is very important, and also knowing what it's like to have one person's diagnosis affect the lives of everyone else," Julie says.

"We figured out ways to make sure that no one misses out on yummy food, and Shaz's health is maintained."

Shop fresh

If you're planning a gluten-free Christmas, Shaz and Julie recommend shopping at the closest fresh food market.

"If your tradition is a roast centrepiece, make sure you buy your bird or pork naked — with no pre-seasonings already added. This will ensure you won't get any unsuspected nasties in your chook or turkey," Julie says.

"The same goes for stuffing. Make your own stuffing with a mix of gluten free bread, gluten-free crackers, finely shaved lemon rind, lemon juice, lots of salt, some dried cranberries and whatever fresh herbs best suit your choice of meat. Blitz it all up together."

A cold platter can also benefit from this approach, with plenty of gluten-free crackers and other options available at the supermarket.

"While you're at the markets, pick up lots of fresh raw veggies to cut into matchsticks for delicious dipping," Julie says.

"For dips, you're pretty safe with most packaged ones but making your own in advance is a good option too. 

"Grab some avocados, tomato, coriander and white onion and add the chopped ingredients into smashed avo. Add all of these to a big platter decorated with your cold meats, prawns and glistening cherries."

Salads are another easy option. Hetty Lui McKinnon's roast pumpkin salad with lentils and honey-miso dressing can be easily made with gluten-free alternatives.

Check in with your gluten-free guests

"One of the biggest dangers for coeliacs and gluten free people over Christmas is getting accidentally poisoned by well-meaning family who are perhaps not as informed as you around your requirements," says health advocacy officer and dietician at Coeliac Australia, Penny Dellsperger.

If you need gluten-free options, she recommends having a conversation early with your host.

This communication goes both ways, Ms Dellsperger says.

"If you're hosting a meal for someone with gluten free dietary requirements, it's important to not be afraid to ask or clarify whether options are safe for them."

She also encourages people to try gluten free recipes or to modify a favourite recipe so only gluten-free ingredients are used.

"It's very easy to make something gluten-free; there's lot of recipes available now.

"Over the weekend we had our own extended family Christmas — I've always loved trifle, which is easy to make gluten free."

Many recipes now include gluten free substitutions, such as this Hetty Lui McKinnon matcha tiramisu, which can be made with gluten-free ladyfinger biscuits.

Make sure you create a coeliac friendly kitchen

For people with coeliac disease, cross contamination — where a gluten-free product comes into contact with something that is not gluten-free — is something to look out for.

"It's not [just] a food preference," Julie says. 

However, Ms Dellsperger from Coeliac Australia would like to reassure people that you don't need an entirely separate kitchen to create a coeliac-friendly environment.

"Just make sure you're regularly wiping down surfaces and using separate and clean utensils and knives to avoid cross contamination."

When serving the meal itself, Ms Dellsperger says "the trick is making sure it's clear which dishes are gluten-free and safe. As long as there's clear communication from preparation to the end of the meal, it won't be a danger".

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