We are family...!

I was going to title this "you're not alone", but decided that was far too dreary for today. I started off this site thinking that friends and family would probably be the last ones interested in it. If you don't suffer from an allergy it is, understandably, hard to identify with. No one in their right, left, front and back mind would attempt to make a loaf of bread without eggs, dairy, yeast and wheat flour if they didn't have to.

I thought Gav and I were particularly lucky that we weren't attempting this g-free life alone. I'll be honest, if it wasn't for him, I probably would have given up at that first loaf of rubber I baked. I thought that meeting a neighbour whose daughter suffers from celiac disease was some wonderful cosmic coincidence. But starting this site has been something of a revelation. In the last two days, almost every person I've spoken to has told me about a family member who has some form of gluten-related problem.

My sister told me, yesterday, that she's just discovered that gluten intolerance is behind the stomach pain she's suffered from for over a year. While I'm devastated for her (no more dinners at the Italian heaven that is Spiga's!), I am thrilled that I can share my recipes with her and am now looking forward to attempting my first gluten-free Christmas... with bells on.

I'm a labels girl

No, not the Chanel, Prada, Sass & Bide, Temperley type - although I would have no problem having them in my life and they are delightfully gluten-free, I think. If the managers of any supermarket in Muscat are looking through CCTV footage wondering who on earth the nutcase is who wanders the aisles scrutinising every bottle, tin and bag (and, I'll admit, in some instances even trying to lift off the Arabic ingredients labels pasted over the English ones so I can read them), that would probably be me.

Until you've found tried-and-trusted, guaranteed gluten-free brands, your shopping expeditions will be more like extreme hunter-gatherer outings - you being the mad gatherer digging out what's good for you. And don't be surprised if you go home and show off what you found and share your "Eureka" moment as though you came across a pair of 90% off Jimmy Choos - I've done it, I still do it. There are more and more brands that are kindly making it easier and noting whether they're g-free or not, but when in doubt, here is a list of some things to avoid.

Products

Any alcohol made with wheat, barley etc. Beer being the most obvious (look out for gluten-free beers now becoming available). Whiskey also contains gluten

Baking powder - you need to find a gluten-free alternative

Cocoa powder - you need to check the brand as wheat starch may be part of the production process

Chocolate - I'm afraid so. Most have gluten added in some form, so check my list of gluten-free ones so you can still satisfy your craving

Deli dinners - most will have flour added as a thickener

Frozen dinners

Ground spices - check that nothing has been added

Hamburgers - most processed patties will have gluten

Instant coffee - check the brand. There's nothing better than freshly ground

Instant teas (ie iced teas etc)

Ice cream - I'm afraid you'll need to find a brand that is gluten-free

Ice cream cones

Marshmallows - Nestle does make some now that are g-free

Mayonnaise - Those brands that are g-free will say it on the label

Musard powder - check the manufacturer. Coleman's isn't g-free

Noodles (unless they are 100% rice noodles)

Processed seafood

Pre-made sauces, gravies etc - you need to read the label

Potato chips - yip, even these have other flours added, so look out for a brand that is 100% potato

Rice paper - check the brand

Stock cubes - there are gluten-free ones, like Kallo, available

Sweets - check the labels as many have a coating that contains gluten to prevent them from sticking together

Sausages (including salami and chorizo) - most contain wheat products as fillers

Soy sauce - a warning to you sushi lovers

Most sauces contain gluten in some form

Tomato sauce - most are not g-free as they contain malt vinegar

Tortillas - unless they are made with 100% corn flour you should avoid them

Vinegar - it is the malt vinegars you need to avoid. White wine, apple cider and balsamic vinegar are normally fine

Vitamins - you need to find a brand that is g-free

Jargon to look out for

Artificial colouring - check with the manufacturer

Artificial flavouring - check with the manufacturer

Calcium caseinate and sodium caseinate - this may contain MSG which contains gluten

Caramel colouring - this is another one that varies from manufacturer to manufacturer

Dextrin - unless it is clear that this is corn dextrin or that of another g-free starch be careful

Fillers

Gum base - unless the gum has been specified as xanthan or guar gum (both g-free), you need to be careful

Hydrolyzed oat starch

Hydrolyzed wheat starch

Hydrolyzed plant protein (HPP) - you need to check with the manufacturer

Hydrolyzed vegetable protein (HVP) - same as above

Malt - if this word pops up anywhere (malt extract, malt flavouring, malt syrup etc) stay away

Modified food starch - unless it is clear that it is corn or another gluten-free starch, be careful

MSG

Rice malt

Rice malt syrup

Textured vegetable protein (TVP)

Food for thought

So why is this blog about "Celebrating life's sweet moments" when almost all the conventionally delicious treats out there that I've enjoyed for years can no longer be considered?

It was after I set up my blog that I discovered exactly how many fellow gluten-free foodies I have out there and we seem to have a few things in common... a special appreciation for flavours and food that is simply good for you, renewed energy, and a delight in being able to share that. None more so than Gluten-Free Girl, Shauna James Ahern, and Gluten-Free Goddess, Karina Allrich.

Yes, it is undeniably devastating at first, when you contemplate weekend al fresco lunches without a basket of warm portuguese rolls, easy end-of-week nights in with a bottle of vino but no pizza delivery, or a cappuccino at your corner coffee shop without the muffin to go. Eating on the run, even eating on a plane, is something you need to plan ahead for.

For those of you wondering what a celiac sufferer or gluten-intolerant person can't eat, the answer is: any grains containing the proteins gliadin and glutenin. These include...

Wheat

Barley

Rye

Triticale (a hybrid of wheat and rye)

Spelt/Dinkle

Kamut

Bulgar wheat

Einkorn

Durum wheat/Emmer

Oats (unless you can buy gluten-free brands)

Derivatives thereof...

Barley flour

Barley malt

Cous cous

Modified wheat starch

Semolina

Rusk

Rye flour

Wheat bran

Wheat berry

Wheat germ

Wheat protein

Wheat rusk

Wheat starch

Farina

Fu

Graham flour

Matza/Matzo Seitan

Well that's not such a biggie you say. Au contraire... these grains and their derivatives are used as fillers and glues in everything from sausages and certain deli meats, to chocolate, ice cream, sauces and sweets, baking powder... even the rice crispies and corn flakes that should be naturally gluten-free aren't. Have a look at my "labels girl" link for a list of foods and beverages where gluten is hidden. The list is seemingly endless and would no doubt leave your friends wondering whether they'll ever be able to entertain you again.

The only way to stop yourself from digging a hole of rice cakes to hide in is to make the most of what you can eat, do a little homework and see what else the world has to offer. Think about it. People didn't always wake up to bran in a bowl.

It is a good thing that I was brought up with a healthy sense of adventure. If I wasn't intrigued by the whole new menu I have out there I'd be in a bit of trouble. It does also help that I have the most wonderfully multicultural family. South African, Australian, Irish, Norwegian and Indian... and every one of their cuisines has something delicious to offer - that we can eat!

Somewhere along the production line wheat became mainstream, and a lot of us have never even tried the alternatives.

Potato - While it would be understandable if you thought the good old spud belonged to the Irish, it did, however, originate in Peru and was only introduced to Europe in the 1500s. And while it's definitely something most of us can get our hands, few of us know there are 5,000 varieties to try, and they're packed with vitamins, minerals and fibre (if you're worried about living without Special K).

Potato flour - Ground potato used as a thickener. It has a strong potato taste and is a heavy flour, so don't muddle this up with potato starch an attempt to bake with it.

Potato starch/potato starch flour - This has a neutral flavour and is very light, so works well in baked goods. It is, in fact, a big part of Scandinavian cooking.

Maize/corn - It originated in the Americas and its most delicious form is, obviously, straight off the cob (or popped to accompany a good movie), but the flour and meal are great gluten-free alternatives.

Maize meal - from polenta in Italy to phutu/pap in South Africa, maize meal is used as a staple porridge across the globe. The degree to which it is ground will affect the consistency of the dish.

Maize/corn flour - You'll be pleased to know Mexican isn't off the menu if you can find genuine tacos or tortillas made from masa, or corn flour (much finer than corn meal). Don't confuse this with corn starch.

Corn starch - Most European companies label corn starch as corn flour. Don't make the mistake of baking with a box of this. It is only used in small quantities.

Corn syrup - made from hydrolyzed corn. It is a good alternative in baking if you're allergic to cane sugar.

Sorghum - The grain of a species of grass, it's the fifth most important cereal crop in the world, so definitely worth trying. In many countries sorghum is fermented to produce alcohol, however the grain (slightly ground) also makes a delicious porridge.

Sorghum flour - a great wheat-alternative in guten-free baking.

Millet - It's been around for centuries and is a large part of the diet in parts of India, China and Nepal. It has almost as much protein as wheat (but without the gluten), and is rich in B vitamins, magnesium, calcium, zinc, iron and potassium. The grain is used to make a porridge, flour for flat breads and millet beer.

Almond flour - this flour, obtained from ground almonds is delicious in baking.

Amaranth - You'll find the grain traditionally used in Africa, and if you read what wikipedia has to say about it you'll wonder why we aren't all growing it. It may even ward off those grey hairs!

Rice - white, brown, arborio, basmati... whatever form you find it in, you can eat it! Brown and white rice flour are ingredients in gluten-free flour mixes, but have a bit of a gritty texture that takes some getting used to.

Rice bran - the outer layer of brown rice, which is rich in vitamins and minerals

Arrowroot starch - this thickener is an alternative to corn starch.

Gram flour/chickpea/garbanzo flour - this flour, made from chickpeas, is prevalent in Indian cuisine. People who suffer from gluten allergies may react to this, soya and lentils.

Buckwheat - This a herb, so don't let the "wheat" bit scare you. Completely gluten-free it's produced in over 25 countries, and is used in porridge and salads, while the flour is good for baking. Kasha is the term used for roasted buckwheat groats.

Tapioca/cassava - the roots are ground into a flour which is now popular ingredient in gluten-free flour mixes due to the springy texture it imparts. It's flavour, however, is difficult to get used to.

Coconut flour - this flour is a good source of protein and fibre and has that lovely coconut flavour.

Flax seed - the milled seeds are rich in omega-3 and can be used in baking, or as an egg substitute when mixed with water.

Kudzu - this leguminous plant is ground to make a starch similar to corn starch.

Quinoa - a relative of amaranth, this Peruvian grain is used as a hot cereal and ground into a flour.

Sesame - the seeds can be ground into a paste (tahini, which is used a lot in the Middle East) or flour.

Teff - this Ethiopian grain is high in protein and can be used when baking.

Yes, they may not make fluffy Sunday-morning croissants, crispy cookies and great big loaves of bread, but they've been used for centuries and something must be said for that. It's time to try something new.

If you don't have time for dinner, let alone trying to concoct new recipes with exotic grains, read my page "In a Gluten-Free Flap" for gluten-free buys that'll make things easier for you and your friends and family.

Meatballs of fire

Herbs have finally taken off in my vegetable patch, and the fact that it's taken eight months for any real life to show in this desert garden is cause for celebration. Why did I bother attempting a veggie patch at all? I had one as a child and food was always more exciting - and tastier - when I picked it myself. I have so much basil right now, I'm giving it away, and pasta is the order of the day. Today's special...

Spaghetti and Meatballs Arabiatta

500g lean beef mince

1 medium onion, coarsely grated

Olive oil

1 tblsp milled flax seed

3 tblsp warm water

1 tsp potato flour

1 tsp dried oregano

Salt and black pepper

1 red chilli, finely chopped

1 clove garlic, crushed

1 tin organic chopped tomatoes

1 tsp Heinz tomato paste (this is definitely gluten-free)

1tsp sugar

1 small handful fresh oregano leaves

1 handful fresh basil leaves

Gluten-free pasta of your choice (I used Rizopia Organic Brown Rice Spaghetti)

Sautée the grated onion in olive oil until slightly caramelised. This helps with binding the meatballs a bit. Once the onion is cool, get stuck in and mix it into the mince. Mix the flax seed with the warm water and stir it until it has the consistency of egg white. It works well as a binding agent if you can't eat egg. Mix this into the mince mixture one teaspoon at a time as you don't want the mince to get too wet. Add the teaspoon of potato flour, which I find helps things come together nicely in place of the usual flour or bread. Mix in the oregano, salt and pepper and you're ready to roll. Use about a tablespoon of the mix for each ball and then dust these lightly in potato flour before browning the outsides nicely in a hot pan. Set the meatballs aside while you make the sauce.

For the sauce, sautée the chilli and garlic quickly, then add the chopped tomatoes and tomato paste and sugar. The sugar just takes the edge off the acidity of the tomatoes. Add the meatballs to the sauce and leave to simmer while you cook the pasta. When the pasta is ready, stir the fresh oregano and some of the basil into the sauce. Serve topped with fresh basil.

Got the blues?

I had serious sorry-for-myself blues last night. The sort that required something by Muddy Waters to be playing in the background. The reality of living gluten-free is that often (while you're trying to get to grips with a whole new field of flours) you will feel like you're wading through very muddy waters. A recipe that works one day, turns on you the next and it's hard not to take it to heart when hours of research and even more hours spent trawling grocery stores checking labels have gone into it.

The reason for my blues? My blueberry muffins didn't rise. Baking gluten-free makes you feel a bit like a child again. You're not really sure what you're doing, you put the pan in the oven with nervous anticipation, and then stand and watch through the oven door for the entire 20-minute cooking time, fearing that if you look away they'll flop. So there I was, watching, willing this batch to puff up in vain. It took me back to 1989. It was my sister's birthday and we had just moved to the little town of Dundee (Dundee, South Africa, not Dundee, Scotland). My mother was whipping up batter for her fail-safe chocolate cup cakes, but as each batch went into the oven they rose and then collapsed like popped party balloons. As delicious as the chewy mess in the pans was, it was devastating for my mother. The reason for the flop... altitude.

While I can't blame altitude for last night's disappointment, I needed to repair the recipe this morning. So I pulled out the tin of Happiness Tea (hibiscus, rosemary and cardamon) my great friend, Nicks, gave me a while ago, hoping it might just live up to its promise.

The tin is enough to cheer anybody up. It reads...

Put the kettle on to boil. Warm your favourite teapot. Add one tablespoon of tea for each person. Pour in boiling water, allow to brew for 10 minutes, while you do one or more of the following: Lie on the sofa like a great big slug. Hug somebody. Dance like you danced when you were five years old. Rest. Take off your shoes. Sing like Pavarotti. Shake like Elvis. Help yourself to a huge slice of chocolate cake. Call a friend. Listen. Remember the last time you laughed out loud. Tickle somebody. Sit where you can feel the sun on your face. Smile. Be still. Be present. Just be. Stir and pour. Drink.

While the huge slice of chocolate cake would be an issue, I poured myself a cuppa... and it was blue (thanks to the hibiscus flowers)! A little ironic, I think, but perfect. And then the muffin crumbled... so to speak. Why not turn flopped muffins into crumble topping? If you ever bake a batch of g-free muffins that don't turn out quite according to plan, here's a way to turn them into a treat.

Bit of a Blunder Blueberry Apple Crumble

2 cups frozen blueberries

½ cup brown sugar

1 tblsp corn starch

1 tin unsweetened pie apples

Your own crumble topping

Preheat the oven to 180 degrees C. Heat the blueberries, sugar and corn starch in a pot over a medium heat. As they defrost you will have a lot of liquid that slowly turns syrupy with the sugar and corn starch. Take it off the heat before it starts to gel too much. Grease a pie dish (I used mini single-portion pie dishes for fun). Place the apples at the bottom. Spoon the blueberries and syrup over the apples and then top with your crumble. Bake for about 20 minutes until the top is golden and delicious blue syrup is bubbling up the sides.

Two to Tango...

Mango Ice Cream with Passion Fruit

I was sitting at a beach cottage balcony in SA's Plettenberg Bay when I decided I wanted to make my own ice cream. This was nine years ago, I think, and we were devouring a family friend's tub of homemade vanilla creaminess that rivalled anything I've ever eaten in Italy. Many convenient tubs of Haagen-Dazs, Ben & Jerry's and heavenly scoops of gelato in Rome and Venice put that plan on hold, but today I'm pleased to say I've finally done it... gluten-free, dairy-free, but definitely not yum-free.

Shopping list...

4 large ripe mangoes

1x400g tin coconut cream

¼ tsp xanthan gum

Fresh passion fruit for the topping

The secret is super-sticky, sweet mangoes. If they're not the sort that would require you to sit outside under a sprinkler to stay clean while you eat them, it just won't taste the same. Peel and cut the mangoes up into big chunks and pop them into a bag in the freezer. When the ice cream craving calls, let them defrost a little, then let your blender do it's work until they start to go smooth. Add the coconut cream and zanthan gum and blend until creamy. If it's not sweet enough for you, add a tablespoon or two of sugar and blend a bit more. Pour the mixture into a plastic tub and place it in the freezer. I don't have an ice cream machine, although one is now on my "Dear Santa, please may I have..." list after attempting this by hand. To stop ice crystals forming you need to give the ice cream a good stir every 45 minutes or so, for about 2 hours. You deserve a few scoops after that!

In a gluten-free flap?

Last night, a friend of mine - worried we couldn't have anything she was serving - asked me if we could eat rice. It dawned on me that, these days, telling someone you're gluten intolerant instills as much panic as those words "I'm a vegan" would have a few years ago. What do you feed us?! I'll be honest, I've spent the last 10 months wondering what I feed us!

No longer Mr and Mrs I'll Eat Anything, I realised that I needed to make this easier for everyone involved. The good news is... unprocessed meat, fresh potatoes, rice, herbs and all fruit and veggies have the green light. It's when we start to get fancy with pasta, sauces, snacks and desserts that things get a little bit more confusing.

So, I'm going to share my "easy alternatives" shopping list with you. Whether you're gluten-intolerant or coeliac, or even if you're just having someone round who is, check it out and you'll see that the menu is a lot larger than you thought. Keep checking this list, as I will update it as I go along. I have also noted which products are free from dairy and eggs for anyone (like myself and Gav) who is sensitive to these too.

Take Stock

We're Baking

• Dr Oetker Gluten-Free Baking Powder - check for the blue g-free label * **
• Bicarbonate of Soda - yip bicarb is 100% gluten-free * **
• Dove's Farm Gluten and Wheat Free Plain White Flour Blend * **
• Dove's Farm Gluten and Wheat Free White Bread Flour
• Dove's Farm Gluten and Wheat Free Brown Bread Flour
• Dove's Farm Stoneground Rice Flour (blend of white and brown)
• Orgran Gluten-Free All-Purpose Plain Flour * **
• Orgran Self-Raising Flour
• Orgran Vanilla Cake Mix
• Orgran Chocolate Cake Mix
• Orgran Buckwheat Pancake Mix
• Orgran Gluten-Free Gluten Substitute
• Orgran Gluten-Free Chocolate Mousse Mix
• Glebe Farm Gluten-Free White Bread MIx * **
• Glebe Farm Gluten-Free Chocolate Cake Mix * **
• Glebe Farm Gluten-Free Muffin Mix * **
• Hodgson Mills Milled Flax Seed * **
• Bob's Red Mill Whole Grain Buckwheat Flour
• Bob's Red Mill Sweet White Sorghum Flour
• Bob's Red Mill Whole Grain Quinoa Flour
• Bob's Red Mill Stoneground Whole Grain Millet Flour
• Bob's Red Mill All Natural Arrowroot Starch/Flour
• Bob's Red Mill Whole Grain Amaranth Flour
• Naturkom Muhle Wholemeal 4 Grain Flour Mix
• Rosenfeller Muhle Gluten-Free Organic White Loaf Mix
• Rosenfeller Muhle Gluten-Free Organic Baking Mix
• Rosenfeller Muhle Gluten-Free Organic Millet Cake Baking Mix
• Arrowhead Mills Gluten-Free Vanilla Cake Mix
• Arrowhead Mills All-Purpose Baking Mix
• Clearspring Organic Japanese Kuzu Gluten-Free Starch Thickener * **
• Basco Golden Butter Cake Mix
• Basco Buttermilk Pancake Shake

Grain Fed

• Bohlsener Muhle Organic Millet
• Bohlsener Muhle Organic Quinoa
• Bohlsener Muhle Corn Semolina Polenta
• Bob's Red Mill Organic Kasha Roasted Buckwheat Kernels

Daily Bread

• Naturkom Muhle Gluten-free Wholemeal 4 Grain Energy Bread
• Organic Foods & Cafe Gluten-free, Dairy-free, Egg-free Chocolate Loaf
• Organic Foods & Cafe Gluten-free Rice Bread
• Organic Foods & Cafe Gluten-free Toast Bread

Healthy Start

• ProNutro Original - Wheat Free * **
• Nature's Path Organic Corn Flakes * **
• Barkat Organic Breakfast Pops * **
• EnviroKidz Organic Koala Crisp Cereal * **
• EnviroKidz Organic Gorilla Munch
• Kallo honey puffed rice * **
• Dove's Farm Gluten-free Chocolate Stars

Got Milk?

• So natural rice milk **
• Ma Soya Milk **
• Waitrose soya milk **
• Silk Soya Milk * **
• Rice Dream * **
• Benecol Spread * **

Sweets for My Sweet

• Thornton's Original Toffi-Chocs - Thornton's delicious chocolates are all g-free
• Nestle After Eights
• Gullon Gluten-Free Biscuits
• Barkat GMan Gingerbread Cookies
• Kallo Organic Rice Cake Thins Coated with Belgian Dark Chocolate
• Jell-O
• Plain M&M's
• Torra Chocolate
• Orgran Biscotti Classic Choc
• Orgran Wild Raspberry Fruit Filled Biscuits
• Swedish Glace Rich Chocolate and Smooth Vanilla Ice Cream * **

Time for a Cuppa

• Nesquick Chocolate Powder
• Maxwell House Instant Coffee

Sauces and Toppings

• Smucker's fruit toppings, sauces and preserves
• Hershey's Chocolate Syrup
• Hellmann's mayonnaise
• Jif Peanut Butter
• Skippy peanut butter
• Athenos hummus
• Mott's Apple Sauce
• Orgran Gluten-free Gravy Mix

Mamma Mia!

• Rizopia Organic Brown Rice Pasta Spaghetti **
• Rizopia Organic Wild Rice Pasta Spaghetti * **
• Rizopia Organic Wild Rice Penne * **
• Rizopia Organic Wild Rice Radiatore * **
• Casalare Lasagne Sheets
• Casalare Cannelloni
• Del Grosso pasta sauces
• Hunts pasta sauce
• Waitrose Sundried Tomato Paste

Turning Japanese

• Fantastic Original Rice Crackers
• Clearspring Japanese Tamari Soya Sauce

The Mexican Order

• Discovery Refried Beans
• Discovery Chipotle Paste
• Tostitos chunky salsa
• Old El Paso White Corn Taco Shells

New D(h)eli

• Patak's Original Pappadums Plain
• Geeta's chutneys
• Patak's curry sauces

The Tin Plan

• Renuka Coconut Cream * **
• Heinz baked beans in tomato sauce
• Libby tinned pumpkin
• Del Monte tinned fruit

Snack Attack

• Tyrrell's Natural Beetroot, Parsnip and Carrot Chips * **
• Tyrell's Lightly Sea Salted Potato Chips * **
• Barkat Gluten-Free Pretzel Sticks * **
• Lay's Stax
• Raffles potato chips
• Hole-Sum Corn Chips Original
• Real Foods Corn Thins - Original, Soy & Linseed, Multigrain * **
• Kallo rice cakes with sesame seeds
• Kallo rice cakes
• Oskri Almond Coconut Bar
• Oskri Original Coconut bar
• Oskri Fig Fruit Bar
• Oskri Sesame Bar Molasses and Black Cumin
• Oskri Honey Bar Muesli
• Oskri Honey Bar Turkish Delight
• Oskri Honey Bar Mixed Nuts

Sugar and Spice

• Ina Paarman's beef, vegetable and chicken stock powders
• Kallo stock cubes
• Kitchen Basics Original Chicken Stock * **
• Roland Maple Syrup
• McCormick spices

Fruit 'n Nuts

• Ocean Spray Craisins

Eat your Veggies

• Green Giant frozen vegetables

Hey Sausage

• Jones Dairy Farm Golden Brown Beef Sausages

Say Cheese

• Babybel
• Philadelphia cream cheese

Gum

• Wrigley's chewing gum
• Dentyne
• Lifesavers

Drink Up

• Mountain Dew
• Pepsi
• V8 Vegetable juice
• Dewlands Fruit Juice
• Ceres Fruit Juice
• Tang

Brand websites that list gluten-free, dairy-free and egg-free status clearly...

• Ina Paarman's Kitchen
• Heinz
• Kallo
• Whole earth
• Thorntons
• Nestle
• Bob's Red Mill
• Orgran
• Doves Farm
• Chebe
• Arrowhead Mills
• Rizopia
• Oskri Organics
• Glebe Farm
• Casalare Pasta

Supermarkets that clearly mark their ranges of gluten-free, dairy-free products

• Woolworths South Africa (also lists products online)
• Marks & Spencer
• Sainsbury's UK (lists products online)
• Waitrose
• Organic Foods & Cafe Dubai
• Cafe Organica (Johannesburg)

* egg free

** casein free

Please note that most of the listed products are those I am currently able to find in Oman, or when I make the occasional trip to the Organic Cafe in Dubai. Where I have listed brands, I am not endorsing these products in any way, it is simply intended to be a useful resource. If you have any questions, please email me colwynleigh at gmail dot com