Gluten-free Cooking for Kids

What are the 5 top things you should do when your child is first diagnosed with coeliac disease?

1. Go through all your kitchen cupboards and separate or get rid of any products containing gluten. Set up an exclusive gluten-free zone in your cupboards and fridge. If whole family will be going gluten-free then get rid of any products containing gluten. If this proves to be an impossible task, then set up an area in your cupboard to contain any gluten products. Make sure you label clearly anything in your fridge freezer or cupboards which contains gluten. Clean all your cupboards, work surfaces and fridge thoroughly to ensure that you don’t cross contaminate any gluten-free food.
2. Contact Coeliac UK and become a member. This is an invaluable support. As a member you can receive a copy of their food list directory which includes over 11,000 items which are gluten-free. They can also answer any queries about nutrition and they have a good website which sells publications and cookbooks.
3. Write a letter to your child’s school/nursery explaining that your child will require a gluten-free diet. You can get a template for this letter from the Coeliac UK website. If possible, set up an appointment with the catering manager to discuss your child’s dietary requirements.
4. Put together a list of snacks and on the go foods to take with you. Keep this somewhere accessible as an aide memoire. Make a special trip to the supermarket to check out the free from aisle and see what is available. Make sure you have a good supply of containers, cups and lunchboxes which are scrupulously clean to be used only for gluten-free food.
5. Be positive. This is a big lifestyle change and it will require everyone in the household to be supportive and positive. If your child is constantly surrounded by tempting foods, it will be very difficult for them to keep to the diet. Try and set a good example and remember that even a tiny bit of gluten can be harmful. So don’t fall into the trap of allowing the odd bit of gluten to creep in to your child’s diet.

Oh and don’t forget to get yourself a copy of The Gluten-free Cookbook for Kids. This book has lots of kid friendly recipes that the whole family will enjoy. They are easy to prepare and the majority of the ingredients used can be purchased at a supermarket.

How do you make a gluten-free (GF) diet a normal and integral part of the family diet/menu?

• Try to rid your house of at least 90% of all items containing gluten. Limit any items containing gluten to a small basket or cupboard and keep this in an out of the way place that is not easily accessible.
• Get yourself a copy of Coeliac UK’s Food Directory. This lists over 11,000 products which are gluten-free. Learn to read ingredient labels. Check the allergy panel first. If it list gluten than put the item back. If it doesn’t, then read through the label carefully. Sometimes manufacturers make mistakes! If you are not sure, check the directory or email Coeliac UK for advice.
• Look for recipes in cookbooks which are naturally gluten-free and keep a list on file to be accessed regularly. Look on the internet for sites with gluten-free recipes. 
• Get your child to help in the kitchen and involve them in preparing and selecting gluten-free food. Make all your main meals gluten-free. 
• Avoid eating out initially, until you feel your child can cope with awkward situations. Check out local restaurants and cafes in your area and ask if they can prepare gluten-free food. 
• Always have some special treats or snacks with you and bring enough to share with friends. If your child sees other children enjoying gluten-free food, they are less likely to feel left out.

Your child has been invited to a birthday party, what do you do?

• A week before the party, phone the host and explain your child is gluten intolerant and what that means.
• Enquire what the host is planning to serve at the party and ask if it is okay to bring something which is gluten-free.
• Bring something to share- for example: a plate of gluten-free sausages, a gluten-free pizza, a bowl of popcorn, a plate of gluten-free biscuits or some gluten-free cupcakes.
• If time is a problem, then pack a lunch box for your child with lots of special treats and with similar party food.
• Talk to your child. Be open and honest about the party and what they can expect. Explain that most of the food will contain gluten and that they must stick to only gluten-free food. Rehearse with them which foods are likely to be safe for them to eat. Where possible let them explain to other children why they can’t eat gluten but be on hand and keep a watchful eye on the proceedings- at least initially.
• Make sure you feed your child before the party. They are less likely to be tempted if they are not hungry.

What tips/advice do you have for taking your GF child on holiday

My experience with hotels has been very mixed. I find it quite stressful staying in a hotel, because you have to rely on so many different people to understand what gluten-free means. From the front of house staff, to the many different chefs, to the room service attendants, getting a clear message to a busy kitchen can be very difficult. Some hotels will go out of their way to be helpful and others find it all too much to cope with.   When travelling abroad as a family we’ve found the best solution is to stay in self-catering accommodation. This gives you the opportunity to prepare meals like breakfast and lunch time picnics, leaving you only one meal to eat out if you feel like it. It definitely takes the pressure off knowing that there is less likelihood of your child getting ill and you can choose to eat out, when you find a restaurant that will cater for your child.   Where you choose to go is also important. If possible do a bit of research before you go. Some countries are much more gluten aware. There is a really useful website www.glutenfreepassport.com which has free downloads of dining cards with translations in different languages.   It’s worth pointing out that motorway restaurants and airports are notorious black spots for gluten-free food. My advice is to bring a range of snacks with you. Even if you have ordered a gluten-free meal on your flight, it doesn’t guarantee that it will be delivered. On a short haul flight you will manage- but for a long haul flight you will need a back up plan.     Insert Suitcase store cupboard- from page 27

What do you do about school dinners?

It’s best to set up an appointment with the person in charge of catering at your child’s school to discuss your child’s requirements and to air any issues which you may be concerned with such as cross contamination.    Most schools now cater for a large range of allergies and intolerances so it should not be too difficult for them to provide gluten-free food. Give the school as much notice as possible and put your request in writing. There is a sample letter available from Coeliac UK which you can tailor to your specific requirements.   It is worth mentioning to the catering staff that you would prefer your child to be offered a similar gluten-free alternative. This will help make your child feel included.   Bring along some easy to follow recipes and offer these to the catering staff . Often people are more receptive once they know what gluten-free means and they have a good idea of what your child can eat. Be very clear about what they can’t eat and give them a comprehensive list of items which they must not give your child. I would also give them contact numbers for Coeliac UK and any other websites which will help them get a better understanding of Coeliac’s disease.

What advice do you have for eating out with a GF child?

Check the menu before you go in the restaurant. Look for simple meat and vegetable options, such as grilled chicken, meat or fish, with steamed vegetables. Avoid anything which has a sauce or gravy as these may contain wheat flour. Never assume what you order will be gluten-free.  You must ask the staff or the chef directly about all the ingredients in every dish. Be especially careful of things like chips, which can often be coated in wheat flour or may be fried in the same oil as other items containing wheat.    Look for restaurants where the food is predominantly made from scratch. Chains and fast food establishments tend to have very little in the way of gluten-free food. Mediterranean, Latin American, Thai and Indian food, tend to be less reliant on wheat and can be good choices. Chinese food is generally not a good choice as most of the dishes contain soy sauce which contains wheat.    If possible phone the restaurant before you arrive and discuss your requirements with the chef.   Insert Menu from page 23

What sources of help/information have you found most useful?

Coeliac UK The internet in general