For those navigating a gluten-free lifestyle, preparing delicious and satisfying meals quickly can often feel like a daunting challenge. However, Helen Tzouganatos, the celebrated host of the television show Loving Gluten Free, is changing that perception with her latest culinary offering. Her new cookbook, Gluten Free Express, is packed with innovative recipes designed to be fuss-free and ready in under thirty minutes, proving that gluten-free dining can be both convenient and delightful.
From Diagnosis to Culinary Inspiration
Helen Tzouganatos began her gluten-free journey eighteen years ago, when she was diagnosed with coeliac disease during IVF treatment. This diagnosis finally explained her long-standing struggles with infertility, anaemia, and chronic exhaustion. By eliminating gluten from her diet, her symptoms vanished, and she eventually fell pregnant. Today, as a mother of three healthy, active children who primarily eat gluten-free meals—"because I'm the cook at home," she notes—Tzouganatos has channelled her experience into creating accessible, time-saving recipes that cater to busy households.
Cheat's 15-Minute Laksa
Making a traditional laksa from scratch can be a time-intensive process, but Tzouganatos offers a clever shortcut. Her cheat's laksa uses a store-bought gluten-free paste to deliver all the spicy, savoury, and creamy elements in a fraction of the time. The key to maximising flavour is toasting the paste with curry powder for a few minutes, allowing the spices to release their aromatic oils. Then, simply cook chicken and prawns in a rich coconut broth. Top with a soft-boiled egg for creaminess, fresh sprouts and shallots for crunch, and coriander for a burst of freshness.
Ingredients
- 200g gluten-free rice vermicelli noodles
- 1 tablespoon coconut oil
- 90g (1/3 cup) gluten-free laksa paste
- 2 tablespoons curry powder
- 400g skinless chicken thigh fillets, cut into bite-sized pieces
- 400ml can coconut milk
- 1 litre (4 cups) gluten-free chicken stock
- 12 raw prawns, peeled and deveined, tails intact
- 2 tablespoons gluten-free fish sauce
- 1 tablespoon tamari
- 1 teaspoon caster sugar
- Juice of 1 lime
Method
- Soak the noodles in boiling water according to packet instructions. Drain and divide among four bowls.
- Heat a wok over medium heat. Add coconut oil, laksa paste, and curry powder, stirring for 2-3 minutes to toast. Add chicken and stir-fry for 1 minute. Pour in coconut milk and stock, simmer for 5 minutes. Add prawns and cook for 2 minutes until pink.
- Remove from heat. Stir in fish sauce, tamari, sugar, and lime juice. Adjust seasoning to taste.
- Ladle over noodles and top with egg, bean sprouts, coriander, and crispy shallots if desired. Serves 4.
Tomato, Cucumber & Sumac Onion Salad
Inspired by her Mediterranean heritage, Tzouganatos celebrates the simplicity of ripe tomatoes in this vibrant salad. The addition of crunchy cucumber, citrusy sumac, red onion, and fresh parsley creates a dish where less is truly more. A clever technique of rubbing the onion with sumac and vinegar mellows its sharpness and enhances natural sweetness, resulting in a mouth-watering side that pairs perfectly with any main.
Ingredients
- 1 small red onion, very finely sliced
- 2 teaspoons sumac
- 2 teaspoons red wine vinegar
- Pinch of sea salt flakes
- 500g mixed tomatoes, halved or chunked
- 1 Lebanese cucumber, cut into chunks
- Handful of flat-leaf parsley leaves, roughly chopped
- 2 tablespoons extra-virgin olive oil
Method
- Combine onion, sumac, vinegar, and salt in a large bowl, rubbing sumac into onion to soften. Rest for 10 minutes.
- Add remaining ingredients and gently toss. Transfer to a serving bowl. Serves 4.
Zucchini Pasta with Lemon-Pine Nut Pangrattato
This summer pasta dish highlights seasonal zucchini, which magically transforms into a creamy sauce without any cream or butter. Topped with a citrusy lemon-pine nut pangrattato, it offers a delightful textural contrast. Tzouganatos shares a secret mum tip: the creamy zucchini sauce is an excellent way to sneak extra vegetables onto kids' plates unnoticed.
Ingredients
- 360g gluten-free rigatoni
- 3 tablespoons extra-virgin olive oil
- 500g zucchini, roughly chopped
- 2 garlic cloves, peeled
- Handful of basil leaves
- 100g (1 cup) finely grated parmigiano reggiano or pecorino, plus extra to serve
- Sea salt flakes and freshly ground black pepper
- For pangrattato: 50g gluten-free bread, 40g (1/4 cup) pine nuts, zest of 1 small lemon
Method
- Blitz bread and pine nuts in a food processor to coarse crumbs. Toast in a pan over medium heat for 5 minutes until golden. Stir in lemon zest and set aside.
- Cook pasta in salted boiling water until al dente.
- Meanwhile, sauté zucchini and garlic in olive oil for 8 minutes until caramelised.
- Transfer zucchini mixture to food processor with basil and 125ml pasta water. Blitz until smooth, then return to pan. Add pasta and cheese, stirring to create a creamy sauce. Adjust seasoning.
- Spoon into bowls and scatter with extra cheese and pangrattato. For a vegan version, use vegan parmesan or omit cheese. Serves 4.
Fabulous Rustic Baguette
Baking a gluten-free baguette might sound intimidating, but Tzouganatos simplifies it with an easy shaping technique. By spreading wet dough into a rectangle, rolling it into a log, and scoring the top, you can achieve a crispy, chewy crust with a fluffy centre. A steamy oven trick using iced water ensures extra lift, making this bread worthy of a rustic boulangerie.
Ingredients
- 300g Caputo gluten-free bread flour
- 7g sachet dried yeast
- 1 teaspoon sea salt flakes
- 2 tablespoons extra-virgin olive oil, plus extra for spraying and brushing
- 310ml (1 1/4 cups) lukewarm water
Method
- Combine flour, yeast, and salt in a large bowl. Add olive oil and water, mixing to form a wet, sticky dough.
- Spray two sheets of baking paper with oil. Place dough on one sheet, cover with the other (oil side down), and roll into a 40cm rectangle. Peel off top paper and shape dough into a skinny log by rolling. Brush with oil, cover with plastic wrap, and rest for 1 hour until doubled.
- Preheat oven to 220°C (fan-forced). Line a baking tray with paper.
- Transfer loaf to tray, score diagonally, and bake for 30 minutes until golden. Cool on a wire rack. Store in an airtight container for up to 3 days or freeze for 3 months. For extra lift, place a tray of iced water on the lowest oven shelf. Makes 1 baguette.
Gluten Free Express by Helen Tzouganatos, published by Plum ($44.99), offers a treasure trove of quick, gluten-free recipes that cater to modern, time-pressed cooks. With these fuss-free ideas, enjoying delicious, homemade gluten-free meals has never been easier or more accessible.
