Our quick guide to a gluten-free diet

Over the past 10, even just the past five years, we’ve learned so much more about food. We have invested so far more time and energy into asking important questions about the foods that we consume, rather than just taking our diet choices for granted. Now, we see food groups, types and choices in a whole new light.

A great example of this is gluten. Just a few short decades ago, very few of us would have thought twice about incorporating gluten into our diet. But, now that we know so much more about it, a far higher number of people are choosing not to eat foods containing gluten, or consume gluten as often as they did before.

This choice could be made for health reasons, or simply because the individual believes that this diet is the best way for them to take care of their body. Although a gluten-free diet isn't for everyone, and needs to be supervised by your doctor if you do choose to adopt it, there are a number of impressive benefits to it.

So, in this blog post, we'll be investigating gluten-free diets, and finding out more about how they can help your overall health. Then, we'll be sharing a smart recipe with you, in the form of our gluten-free morning matcha cake. In our opinion, it’s the perfect accompaniment to your morning brew.

 

What does it mean to have a gluten-free diet?

The term ‘Gluten-free diet’ is one which is being used more and more frequently. But, some people may still be left a little confused about what it actually involves.

To put it simply, a gluten-free diet means that the individual does not consume any products containing gluten. They would then exclude gluten from their diet, including both food and drink.

Gluten is a natural protein which exists in grains, including barley, wheat and rye. As a result, it is present in a huge variety of foods, drinks and popular products.

Although there are a lot of foods that they will need to be cautious about (including breads, pastas, alcohol and baked goods), there are lots of natural ingredients that support a gluten-free diet, including fruit and vegetables, meat and fish, and rice and potatoes.

So, just because someone chooses to eat a gluten-free diet, this does not mean that their options are hugely constricted. Undoubtedly, it is not an easy diet to adopt, and it will require the individual to exercise a lot of caution and careful planning around mealtimes. But, there are still a huge variety of different foods and drinks that they can enjoy, while prioritising the health of their body.

 

What are the benefits of a gluten-free diet?

A common reason for someone to start practicing a gluten-free diet is if they have been diagnosed with coeliac disease.

According to the Coeliac UK website, “If you have been medically diagnosed with coeliac disease then your immune system has been reacting to gluten and damaging your gut. To get better, you must remove gluten from your diet, which is the only treatment for coeliac disease.”

It’s important to note that a gluten-free diet is not intended for the sole purpose of weight loss. In fact, its primary goal is to help someone who is sensitive to gluten to protect their body, prioritise their well-being, and keep their digestive system in the best possible condition.

Other benefits to adopting a gluten-free diet include:

• Promoting a healthier and more comfortable digestion
• Reduce inflammation
• Help to boost your energy levels
• Preventing pain - such as headaches, IBS or cramps - from occurring after you eat.

So, for anyone who is looking to cut down on their gluten intake, we’ve got the perfect gluten-free addition to your morning routine. This matcha cake is brimming with goodness, and thanks to the use of alternative flours, it is light and fluffy, while being entirely gluten-free.

Morning matcha cake recipe

Ingredients

For the matcha cake

• Coconut flour, 65g
• Gluten-free plain flour, 65g
• Monk fruit sugar, 65g
• Maple syrup, 65g
• Matcha powder, 1.5 tbsp
• Cinnamon, to taste
• Almond milk, 150 ml (you could use any alt milk of your choice)
• Vanilla extract, 1 tsp
• Tahini, 3 tbsp
• Baking powder, ½ tsp
• Bicarbonate of soda, ½ tsp
• Cacao nibs, 2 tbsp

For the coconut icing

• Coconut butter, 200g
• Monk fruit sugar, 50g
• Cinnamon, to taste
• Maple syrup, 2 tbsp

Method

• Start by making the cake. Line a cake tin with greaseproof paper.
• Combine all of the cake ingredients in a food processor, then whiz together until it forms a batter.
• Pour the batter into the tin, and bake at 180°C for around 30 minutes. Or until the cake is just turning golden brown at the corners.
• While the cake is cooling, prepare the frosting. Add all of the ingredients to a large bowl, then mix together until light and fluffy. Spread the icing on top of the cake, then serve.
• This healthy and easy bake makes a brilliant addition to your breakfast menu. Plus, thanks to the use of matcha, it is a nutrient rich treat which can be enjoyed guilt-free at any time of the day.

Even if you don't commit to a completely gluten-free diet, even just cutting down on the amount of gluten that you consume will bring you some of these health benefits. Plus, this morning gluten-free cake-and-coffee-combo sounds like an absolute winner.

Now that you've got your cake sorted, the next step is to think about your coffee. With our Smarter coffee machine, brewing a batch of fresh and aromatic coffee (to your exact specifications, no less) has never been easier.

All it takes is either a few taps on your phone, or a quick request to your home voice activation devices, and the Smarter coffee will get to it. So, even if you're in a rush to get to work, you can still easily make time for this nutritious morning ritual.

To get your hands on your own Smarter Coffee machine, head over to the shop section of our website. Here, you can find out more about our full range of kitchen innovations, and even order your own.


Written by Josephine Walbank