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Gluten free food swaps

Gluten free food swaps

According to Coeliac New Zealand, gluten-free means avoiding foods that contain wheat, rye, barley and oats or any other derivatives. Whether you’re trying to reduce the amount of gluten you eat, are gluten-intolerant or coeliac, try these simple, gluten-free food swaps.

CAULIFLOWER RICE - Finely chop a cauliflower of blitz it in the food processor, lightly panfry or steam and you have yourself a delicious and nutritious base for stir-fries, curries, and can even be used as a pizza base! Short on time? No worries! We’ve done the hard work for you - pick up a bag of Cauliflower rice from our produce section $4.99/450g

JASMINE RICE CRUMBS - Naturally gluten-free, they make a great alternative to traditional bread crumbs in both savoury and sweet dishes. $7.00/350g

SPAGHETTI SQUASH - While spaghetti squash has earned its reputation as a low-carb spaghetti alternative, it also makes a great swap for pasta. Watch the video on how to make  spaghetti squash

- YouTube

VERMICELLI RICE NOODLES - Thin rice-flour noodles are common in Southeast Asian cuisines, and are often used in stir-fries, soups, spring rolls, and salads.

QUINOA - Quinoa is gluten-free, high in protein and makes a delicious base for salads, fritters and curries. Available from our Grocery section in both white and black quinoa 

QUINOA FLAKES - Great for those avoiding wheat, our Quinoa flakes add a unique light nutty flavour to stuffing’s and baked goods $15.99/420g

ALMOND MEAL - A nutritious alternative to regular flour in many low-carb and gluten-free baking recipes, almond meal adds moistness and a rich nutty taste. $18.00/240g

ZUCHINNI NOODLES – Using either a mandolin or a potato peeler, cut zucchini’s into noodle-like strips. Either steam or have raw as an alternative to pasta. Short on time? Pick up a packet of spiralised Zucchini noodles from our produce department $4.99/175g

CORN TORTILLAS- Used in a variety of dishes, such as tacos, enchiladas and even in soup, Tio Pablo corn tortillas are naturally gluten and dairy free. $7.00/12pkt 

Cutting down or avoiding these foods can be a daunting task but Farro is stocked with plenty of gluten-free foods such as fresh fruit, vegetables, rice, potato, corn, plain meat, fish, eggs, cheese, milk, some yoghurts, pulses (peas, beans and lentils), fats and oils.  We're also lucky to have a large number of amazing suppliers and foodie producers creating gluten-free products for all to enjoy.

We recommend always reading the ingredient list carefully and checking all labelled packages.