Tuesday, 26 August 2014

Overnight Oats


In a jar combine
·         1 cup GF oats
·         1 tblspn shredded coconut
·         ½ green apple grated
·         ½ cup coarsely chopped nuts or seeds
·         1 tblspn chia seeds
·         1 teaspoon ground cinnamon
·         Approx 2/3 cup of almond milk or enough to cover the dry ingredients in the jar.


Refrigerate overnight . In the morning, scoop out a desired amount. You can warm in the microwave for a heated option.

Top with yoghurt and your favourite fruit to serve.

Order your GF oats here: www.wheatfree.com.au

Oats processing is a relatively simple process

Cleaning and sizing

Upon delivery to the milling plant, chaff, rocks, other grains, and other foreign material are removed from the oats.

Step 1: Dehulling

Separation of the outer hull from the inner oat groat is effected by means of centripetal acceleration. Oats are fed by gravity onto the center of a horizontally spinning machine which accelerates them towards the outer ring. Groat and hull are separated on impact with an impact ring. The lighter oat hulls are then aspirated away while the denser oat groats are taken to the next step of processing. Oat hulls can be used as feed, processed further into insoluble oat fibre, or used as a biomass fuel.

Step 2: Kilning

The unsized oat groats will then pass through a heat and moisture treatment to balance moisture, but mainly to stabilize the groat. Oat groats are high in fat (lipids) and once exposed from their protective hull, enzymatic (lipase) activity begins to break down the fat into free fatty acids, ultimately causing an off flavor or rancidity. Oats will begin to show signs of enzymatic rancidity within 4 days of being dehulled and not stabilized. This process is primarily done in food grade plants, not in feed grade plants. An oat groat is not considered a raw oat groat if it has gone through this process: the heat has disrupted the germ, and the oat groat will not sprout.

Step 3: Sizing of groats

Many whole oat groats are broken during the dehulling process, leaving the following types of groats to be sized and separated for further processing: Whole oat groats, coarse steel cut groats, steel cut groats and fine steel cut groats. Groats are sized and separated using screens, shakers and indent screens. After the whole oat groats are separated, the remaining broken groats get sized again into the 3 groups (coarse, regular, fine), and then stored. The term steel cut is referred to all sized or cut groats. When there are not enough broken to size for further processing, then whole oat groats get sent to a cutting unit with steel blades that will evenly cut the groats into the three sizes as discussed earlier.

Three methods are used to make the finished product:


This process uses two large smooth or corrugated rolls spinning at the same speed in same direction at a controlled distance. Oat flakes, also known as rolled oats, have many different sizes, thicknesses and other characteristics depending on the size of oat groat passed between the rolls. Typically the three sizes of steel cut oats are used to make instant, baby and quick rolled oats, whereas whole oat groats are used to make regular, medium and thick rolled oats. Oat flakes range from a thickness of 0.36 mm to 1.00 mm.

Oat bran milling

This process takes the oat groats through several roll stands that flatten and separate the bran from the flour (endosperm). The two separate products (flour and bran) get sifted through a gyrating sifter screen to further separate them. The final products are oat bran and debranned oat flour.

Whole flour milling

This process takes oat groats straight to a grinding unit (stone or hammer mill) and then over sifter screens to separate the coarse flour and final whole oat flour. The coarser flour gets sent back to the grinding unit until it's ground fine enough to be whole oat flour. This method is used very much in India and other countries.

Go to www.wheatfree.com.au to order your Australian GF Oats.

Friday, 22 August 2014

Berry Beauty Porridge


2 cups of rolled oats 
4 cups (1L) Water 
4 teaspoons honey or sugar-free jam (optional) 
2 tablespoons ground linseeds/flaxseeds 
1 cup almond or oat milk 
1 cup raspberries, fresh or frozen and thawed 


Soak the oats overnight in the water to germinate the grain, making it more digestible and the nutrients more available. Place oats and their water in a small saucepan. Bring to the boil, simmer for 5 minutes, stirring regularly. Serve with honey or jam if extra sweetness is required then add linseeds, soy milk and berries. 


Other enzyme- rich options are blueberries, papaya, peach, grated apple or strawberries. 

Serves: 4 

Preparation time: 3mins 

Cooking time: 5mins

Rawsome Protein Balls


1/2 cup raw almond butter
1 tbspn coconut oil
1 tbspn raw honey
1 cup GF Oats
1 tbspn chia seeds
1 tbspn pumpkin seeds
1 tbspn sunflower seeds
1 tspn cinnamon
1 Pinch Pink Himalayan salt


In separate bowls mix together the wet ingredients and the dry ingredients.

Then mix together in one bowl until well combined
Roll into balls and place into the fridge for delicious, nutritious snacks during your busy day.

Order your GF Oats here
Viki Thondley http://www.mindbodyfood.net/

Sunday, 10 August 2014

Testing Results for contaminated from wheat, rye or barley

GK Gluten Free Foods send a sample from each batch imported into  Australia  from GF Harvest to show our consumers that we are selling them a product that is uncontaminated.

We are the ONLY company that does this.  We show the test results on our packaging < 3ppm.

GF Oats Apple & Raspberry Pie

Tart Casings

 ¾  cups of almond meal
¾ cup of GF Oats
1 Tspn of vanilla extract
1-2 tblspns of coconut oil
2 tblspns honey

Preheat oven to 180oC and line a cake tin with baking paper of greese with cooking spray or butter to prevent tart from sticking to the bottom of the tin.

In a bowl or food processor mix together tart casings ingredients until is bind together and forms a dough texture.  Take out and mould into your tin for a base to your tart.
Place in the fridge until you have prepared the berry mixture.

Apple & Berry Filling

2 Apples of choice (I used cooking apples)
1 cup of berries of choice – either a frozen mixture or fresh
½ cup of water
1-2 tbspns of sweetner of choice (I used coconut sugar)
Pinch of cinnamon

Place all ingredients in a pot and mix together and boil until the fruit in soft.  Remove from heat and spoon mixture into pre-prepared tart casings.

The leftover syrup is beautiful drizzled over the top when serving.

Crumble Topping

1 cup of GF Oats
1-2 tblspns of nut (I used whole almonds)
Pinch of cinnamon
1 tbspn of coconut oil or butter

Toss all these ingredients into your food processor of choice and blitz to a rough texture.

Assembling Tart
Take the base out of fridge. Pour the cooled fruit mixture into the tart case then Top your tart with the crumble.
Bake in the oven for 15 – 20mins.
Serve with your favourite organic cream, yoghurt or just the berry sauce.

TIP: This is delicious for breakfast as well.

Order your GF Oats here

Tuesday, 5 August 2014

What Types of Oats are Healthier

In particular, oats are a good source soluble fibre can help reduce cholesterol and helps keep blood sugar levels steadier—which is helpful for managing and preventing diabetes as well as keeping your appetite in check. 

Steel Cut Oats

These are the least processed type of oat cereal. The toasted oat groats are simply chopped into chunks about the size of a sesame seed. 

Because steel cut oats are so much chewier and denser and also somewhat less processed than rolled oats, you might expect that their glycemic load would be lower.  However, the differences between steel cut and roll oats are really not that big.   Steel cut, stone ground, and rolled oats are all in the same ballpark as far as glycemic load goes.

Rolled Oats

These are made by steaming the toasted groats and then running them between rollers to create flakes.   Rolled oats can be eaten as is or cooked into oatmeal.

Because they go through some extra processing steps, you might assume that rolled oats would be less nutritious than steel-cut oats, but it turns out that the differences are quite minor.  Steel cut, stone-ground, old-fashioned, and quick-cooking rolled oats are all made from whole grains and they all have approximately the same amount of fibre, protein, calories, and other nutrients. 

Instant or Quick-Cooking Oats

These are simply rolled into thinner flakes, so they cook a little faster.
Instant oats: These are the most heavily processed. The groats have been chopped fine, flattened, pre-cooked, and dehydrated.  Instant oatmeal usually has added salt and sugar.  I suggest leaving the instant oats on the shelf.  In the time it takes you to boil the water to make instant oatmeal, you can cook some old-fashioned oats in the microwave.

The glycemic load of quick-cooking and instant oats, is quite a bit higher than that of rolled or steel-cut oats.  That means that a bowl of quick-cooking or instant oats might not keep you satisfied for as long as rolled or steel-cut oats would.  Nonetheless, as long as you stay away from the ones with the added sugar, quick-cooking and instant oatmeal are still considered low-glycemic carbohydrates. 

What's the difference between instant, rolled, Old Fashioned, and thick rolled oats? 

How far apart the rollers are set. No other prep work is done to the oat. The thinner the rolling, the quicker the oats cook because of the greater surface area of the grain. That's why my favourite way to cook oats is not to boil the grain itself, but to boil the water, add it to the oats and cover them, letting them set for 3-5 minutes. 1 part boiling water to 1 part rolled oats is a good ratio to start with. Add more or less water to suit your tastes.


Ten Tips for Eating a Wheat Free Diet

More and more people are finding out that they have a problem with Wheat gluten to 
some degree. So it can be quite enlightening, empowering and daunting when your 
Naturopath gives you the news that part of the problem/solution must be to reduce or 
exclude wheat products. First you think of the obvious things and then you realize that it 
is in everything! Part of my aim as a Naturopath is to help make the adjustments easy. 

1. Alternatives i.e. Brighterlife and others. The alternatives are great and easy to 
incorporate for the whole family. 
2. Shop around the outside of the supermarket. This is where the wholefoods are. 
3. Stay away from packets. Many things have wheat added and labeling may be 
misleading. I.e. Mountain bread says Oat, corn, rice but all have wheat. 
4. Eat more of what you can eat. This will take the place of the wheat products and you 
won’t feel deprived. 
5. Discover new wholefoods. There are may great foods that are full of nutrition that 
you may not have tried. 
6. Have fun with simple recipes. Keep it simple and open up a whole new world of great 
taste and health. 
7. Use non-food treats to make yourself feel good or as a reward. i.e. Massage, movie 
8. Take a variety of grains if you are only intolerant to wheat gluten. 
9. Educate, Train and even convert your family/friends 
10. Last but never least – Lots of pure fresh water. This will stop any cravings. 

Try these tips and consult your Naturopath. 

Response to Video – Are Oats Gluten Free?

The following video was posted by David Perlmutter, MD, FACN, ABIHM – Board-Certified Neurologist

David Perlmutter, MD, FACN, ABIHM is a Board-Certified Neurologist and Fellow of the American College of Nutrition who received his M.D. degree from the University of Miami School of Medicine where he was awarded the Leonard G. Rowntree Research Award. After completing residency training in Neurology, also at the University of Miami, Dr. Perlmutter entered private practice in Naples, Florida where he serves as Medical Director of the Perlmutter Health Center and the Perlmutter Hyperbaric Center.
Dr. Perlmutter serves as Adjunct Instructor at the Institute for Functional Medicine in Gig Harbor, Washington. He is recognized internationally as a leader in the field of nutritional influences in neurological disorders.

I was recently alerted to the latest video he posted on youtube which I found to be very disappointing and the information is well and truly out of date referring to data from 2004.  If you knew anything about the industry and farming oats the product is generally contaminated at the farm level.  You referred to oats being processed in a oats only facility, that does not mean that the oats were not contaminated at the farm level.  Also the other companies you refer to, the product once again would be contaminated at the farm.  You see oats is a winter crop and often farmers are growing wheat, rye and barley and use the same machines, storage bins, etc.
Companies like GF Harvest who supply our Uncontaminated Oats here in Australia through www.wheatfree.com.au grow, produce and process ONLY oats.  They are a coeliac family who go to extreme lengths to ensure that their product has NO contamination from wheat, rye and barley.  To support this we test the product when it arrives in Australia and we display the results on the packaging of the product to be less than 3ppm.  We are the ONLY company that do this.

So you can not compare all oats to be the same.  Also oats on it's own may have a high glycemic index reading but when you add in your milk, seeds, yoghurt etc you have an extremely balanced nutritious breakfast.