Top Tips for Living on a Gluten-Free Diet

  Read the Label- Avoid Gluten-Containing and Focus on Ingredients you want:


Check Food Label

As a food allergy sufferer or not, it’s best to read the labels. Focusing on the nutritional labels of products you can quickly see if there is anything harmful for you as a Coeliac or a gluten-avoider.

Skim through the ingredients and confirm there are no gluten-containing grains like Wheat, Barley or Rye.

Reading the label empowers you as a consumer of what you’re going to be shortly ingesting in your body. See if the product’s claims stack up in comparison to its ingredients.  Coeliac UK Certified Caterers (like Manna Dew) and Products are the safest to go for as a Coeliac as they are subject to  rigorous product testing, traceability, and technical understanding of handling and serving gluten-free foods.  They also regularly sample the products for quality and safety control.

You can refer to Manna Dew’s Article Foods that Promote Health that will be launched late August for an in-depth review on the types of foods and diets you should eat for a more nutritious diet. STAY TUNED 🙂


Ask Staff Members Questions- is it Gluten-Free?



Ask your waiter

If you’re buying a product that isn’t packaged, it will likely not have a nutritional label on it. My recommendation is to ask the waiter or any staff member.  I’m all for spending an extra minute to find out what I want to know about the product. If it safe and healthy, then indulge and buy, otherwise choose something else… or Run 🙂








Avoid Sauces Containing Gluten



Watch Our for Sauces

Gluten is also prevalent in some sauces as many use wheat flour in them for thickening and texture. Make sure you stay away from those and, if you’re feeling adventurous, try making your own with Gluten-Free alternative flours (Recommendations are listed below).







Separate your food utensils to avoid cross contamination



Kitchen UtensilsCoeliac UK really hammers this point for Coeliacs who suffers a severe allergic reaction to gluten. If you’re family and friends are happy to avoid Gluten completely for you then you have nothing to worry about. If your family and friends do consume Gluten-Containing foods then it is wise to completely separate your crockery, cutlery, and glassware for use. Manna Dew recommends a separate storage facility for gluten-free and gluten-containing foods and to avoid cooking or working at the same time.

The reasons for this is that gluten flour particles become airborne and can contaminate a Coeliac’s air, food, and cutlery if exposed.

This is an important reason altogether to be cautious when visiting places teaming with gluten like traditional bakeries and pizzerias.




Use Gluten-Free Grains & Flours

There are so many naturally gluten-free flours that are absolutely delicious and add incredible textures in your foods.

  • Gluten-Free Corn Flour: Thickening agent, great for sauces and bread mixes.
  • Gluten-Free Plain Flour: I recommend Doves Farms flour for this. They have a very balanced mix which you can use for a basic foundational texture for cakes and breads. Note: Manna Dew has its own configured mix of flours for cakes and breads.
  • Gluten-Free Rice Flour: Gluten-Free rice flour is a great replacement to traditional wheat flour. It is a critical ingredient in Manna Dew’s gluten-free recipes.
  • Millet: A golden coloured flour with a sweet muffled flavour. Used in conjunction with other flours to produce beautifully textured breads and biscuits.
  • Quinoa: A new trendy alternative boasting many benefits including being rich in protein, high in fibre with nearly twice as much as other rains, iron and magnesium containing, and it’s naturally gluten-free.   A great accompaniment to salads or meats.
  • Buckwheat: One of our favourites for making pancakes and a very nutritious additive in gluten-free recipes. It has a nutty flavour and despite the name similarity with wheat, it is a naturally gluten-free grain.
  • Lentils: A great filling and delicious grain that works perfectly as a carb base with salads, meats, or as a soup. Try Manna Dew’s Gluten-Free Croutons as a Perfect Accompaniment.



Experiment with Gluten-Free Recipes

Kitchen ExperimentsOne of the fun things to do is to put your creative hat on and get your hands dirty in the kitchen. This is a happy activity that can add so much flavour to your food and so much depth to your skill set.

Manna Dew regularly post Gluten-Free recipes to try at home. There are plenty of recipes online and great online books on Amazon which can add a depth of understanding for GF baking.




Remember to Avoid Some Types of Alcohol


Coeliacs Avoid Beer

There are many Gluten-Free alcohols in the market. Wine, cider, sherry, and spirits are gluten-free. However beer is made from wheat barley and rye. This also applies to ales. If you really are craving a cold one, there are several producers of Gluten-Free beers.






Visit Coeliac UK for Venue & Product Guides



Coeliac UK





We recommend all Coeliacs to visit this page and find out what’s new and hot with the Gluten-Free market.




Life on a Gluten-Free Diet- A Testimonial

Life on a Gluten-Free Diet- A Testimonial

My Life on a Gluten-Free Diet

Gluten-Free Diet me

Why I turned Gluten-Free and why I joined Manna Dew

by Diana Voroneca

There’s been lots of controversy on whether or not Gluten-Free Diet is healthier, whether their benefits are worth the effort and cost.  After 6 months of living GF I chose to dedicate part of my professional career to raise awareness and promote deliciousness in the market.

Here’s how Gluten-Free diet affected me

I used to work 9-hour shifts for a very competitive Google Tech startup, and I’d be constantly seduced by these delicious cookies and sandwiches and burgers and pizzas.  I can go on… One day we got a new girl in the office, and she was cool and hip and GF. We became friends, and I was always trying to find her something exciting that was GF. Would bring her cookies but frankly speaking, I was very sceptic of their taste. Once I tried Gluten-free ginger cookies from Waitrose and they blew my mind! From then I noticed that whenever I ate gluten-free, I wouldn’t go through this little energy, brain-frozen lethargic lows that I’d then need a decent cup of coffee to finish my work. In a mean time at night I was sampling the Gluten-free deserts that my friends were working on. I was terrified to gain weight, but it was for a better cause, so I sucked it up and ate those divine cakes!

Surprisingly I found that I was awake and fresh and ready to rumble despite my cake sessions at night. AND MY WEIGHT STARTED GOING DOWN. So I cut gluten out of my diet completely, and I haven’t felt that feeling in a while. Gluten-Free Diet is the best that have ever happened to my health!

Eventually, I stopped craving sweets and fatty foods. This led to putting less in my body and feeling like my body needs less to sustain itself. I have reduced my food intake and logically my stomach is dealing with less. On Gluten-Free Diet my tummy feels calmer, I must admit,; Ido get occasional aches but they are far less frequent than they were. Actually I used to feel that feeling good was the rarity and feeling congested and bloated was normal, which brings me to my next point.

Less bloating, gas (sorry but it’s true), and stomach pain.  I don’t feel congested when I eat gluten-free bread, I don’t feel bloated when I eat a gluten-free pasta.  My digestion has never been more calm.

Why I’m Working with Manna Dew

I’ve been living on a Gluten-Free diet for about 12 months now.  One of the most things I was worried about was finding “Real” food with taste and flavour.  This is why I joined this project, because I love what they’re doing here.  Cakes are fantastic, the kitchen is state of the art, backend has lots of integrity, young and passionate energy. I loved the concept and the food.. well, come try for yourself 😉

Living on a Gluten-free Diet led me to improve my overall health, losing 15kg of excess weight, improving my sleep, skin, nail and hair quality.

5 Ways Gluten-Free Consumers Changed The Market

5 Ways Gluten-Free Consumers Changed The Market

Customer Preferences

To succeed in the GF market, Manufacturers and Caterers must address and satisfy the needs of Gluten-Free (GF) consumers.

This section outlines

The behavioural characteristics and demographics of UK GF consumers. 

The key concerns GF consumers have about products in the market

The need to regularly seek out consumer data that gives valuable and direct insights into their preferences to remain relevant and consistently and thoroughly address those needs.    

#1 Nutritious Quality

For a fact Gluten-Free customers prefer higher quality GF products, especially with natural, unprocessed, organic Ingredients.  Unprocessed, organic, and low fat/sugar are the most appealing products characteristics to GF consumers. This reiterates the association of GF and healthy living.  The more health-related claims made on a GF product, the more it will appeal to consumers.

[Source:  Mintel Oxygen]

Effect on the Market

The markets are seeing constant improvements in GF offerings in taste, quality, and nutritional compositions in both ready-to-eat and packaged goods markets [8]. 

Many GF offerings are integrating grains that are naturally GF such as quinoa and amaranth to better the flavour of products and make products nutritiously more appealing [Source: Mintel Oxygen]. 

This has caused a surge in the introduction of new products that will be positioned to address these growing and demanding needs of taste, nutritional quality, and pleasant textures gluten free consumers want.  Mintel records supermarket offerings expanding aggressively to do just this in the UK, including Free From dedicated shelves in top retailers like Tesco, Sainsbury, and ASDA.


#2 Ethical

GF consumers prefer locally sourced, fair-trade products that are conscious of animal cruelty, etc. [SOURCE: GLUTEN FREE MARKET TRENDS]

This is becoming more of a UK consumer trend, not just a UK GF consumer trend.  The following graph shows that more than 50% of all foods consumed in the UK are produced locally.  [Source:  UK Government Publication]

UK Rate of Consumption of Domestic Products

Effect on Market

UK Consumers are extremely aware of the origins of products they purchase and consistently prefer locally and ethically sourced food.  Manufacturers and retailers who would like to address the concerns and preferences of UK consumers must clearly demonstrate their commitment to source their ingredients (overwhelming majority) from local suppliers.


#3 Healthy

Avoiding gluten in products, as a healthy lifestyle choice is just as important as it is for those who have intolerance, as illustrated in the figure below.

Gluten free consumers are not just individuals who have an allergic reaction to gluten proteins in the body.  They are also individuals who choose to be free of this protein to live a healthier lifestyle.  Gluten-Free eaters tend to digest food more easily and without any pain as they are not subjecting their intestines to any scarring or damaging caused by gluten.

Food Ingredients Avoided UK

Effect on Market

Manufacturers and retailers must learn to effectively incorporate new nutritious introductions to their product ranges to address the customer preference of eating more healthy and nutritious foods.  Without this critical complimentary provision many manufacturers and retailers will lack exciting and engaging their customers.


#4 Variety

The current offerings in the market are not addressing the variety and quality customers seek in all “free-from” foods, not just GF (see graph below). 

UK Attitude towards GF Foods

There has been a significant gap between what manufacturers and retailers have been offering and what GF consumers want.  The graph below, even though slightly old, offers deep insight into specifically what GF consumer want.  They want more.  More treats, more meals, and more snacks.  They want different food categories, and a range of flavours for each one.  There has been notable development since 2012 but the market still significantly lacks the ranges and variety consumers hoped for.   

Effect on the Market:

Manufacturers and retailers have increased their provisions to consumers but the categories still are significantly lagging behind.  Snacks, chips, pretzels, cookies, crackers, snack bars, cereals, energy bars, and ready made meals still need more offerings as the demand in these sectors is highest (graph below).

There also seems to be an issue with consumers trusting the newly introduced products by manufacturers. More and more claims that foods are Gluten-Free are being scrutinised especially with the atrocious condition UK and EU regulation has been handling and enforcing laws on companies that label their foods as GF -refer to our blog post, The Truth About Gluten Free Labelling  for more information. 

Best Selling GF Food Categories

If a manufacturer is looking to truly shine in the market, it will all be dependent on their ability to create an exciting, wide, yet varied range of products.  This has many innovative demands and it seems that reluctance in innovation is driven by the heavy costs associated with creating new products, especially in a food niche that has many problems in texture, flavour, and ingredient availability.


#5 Pay for Value

Consumers also are aware the “free-from” foods cost more and are willing to pay more for them.

A very revealing insight has come out of the above demonstrated UK survey.  GF consumers are aware that they do cost more.  Because aAn overwhelming majority disagree with the notion that “GF foods are not worth paying more for” because they are fully aware of the additional safety protocols that are required to ensure the product is free of Gluten.  Having said this, consumers should also be aware of the huge differences in production efficiencies between the small gluten-free market and its supporting industry compared with its orthodox counterparts. If one just considers the quantities of Gluten-Containing and Gluten-Free flours, the differences in cost will quickly become clear.


Effect on Market

As a result, we strongly recommend that manufacturers and retailers help develop the GF industry by pricing their products reasonably to convince customers that this is a viable, affordable, nutritious, healthy, and OF COURSE DELICIOUS option for all people, whether they have the allergy or not. 

Summary of GF Customer Preferences

  • GF customers prefer high quality healthy ingredients in their products.  Healthy claims on GF foods make them more likely to sell
  • Market participants are trying to enhance the quality and taste of their products
  • 20% of global consumers have some type of special dietary need based on an intolerance; free-from foods are here to stay
  • Gluten-Free consumers prefer locally produced products that are ethically sourced.
  • A huge portion of GF consumers choose GF as a healthy lifestyle choice
  • Looking for more variety in GF products
  • Ready to pay more for GF products
  • Are very analytical and critical about labelling and are careful about who they trust
  • Looking for better tasting products

Research SOURCES

  1. “Gluten-Free Market Trends.” The GlutenFree Agency. N.p., n.d. Web. 13 Oct. 2014.
  2. “Mintel GF Expectations.” Mintel. Mintel, n.d. Web. 13 Oct. 2014.,d.ZGU
  3. Shooter, Anne. “ANNE SHOOTER THE SAVVY SHOPPER: Why Everyone’s Going Gluten Free… and It’s Got Nothing to Do with Wheat Allergies.”Mail Online. Associated Newspapers, 15 July 2014. Web. 13 Oct. 2014.
  4. “Gluten-free Foods – US – September 2013.” Gluten-free Foods. N.p., n.d. Web. 13 Oct. 2014.
  5. UK Government, n.d. Web. 13 Oct.
  6. H. Older Workers Statistical Information Booklet 2013 (n.d.): n. pag. UK Government. Web.
Stats & Figures- A Clearer Picture for Gluten-Free Foods

Stats & Figures- A Clearer Picture for Gluten-Free Foods

Coeliac Disease:

  • In the UK, Coeliac disease has been diagnosed at ~1% of the population.
  • This number is very misleading as NHS has officially declared that the Coeliac Population in the UK represents only 24% with the actual coeliac disease
  • Largest proportion of coeliacs in the UK is found at the ages of 8-12 months, 40-60 years old.
    It is twice as likely to occur in women as in men.
  • 10 times more likely to have coeliac disease if an immediate member of your family is coeliac.


Flash Statistics

  • 1/100 in the UK
  • 1/300 in Ireland
  • 1/250 in Italy
  • 1/133 in the US


Take a look at this diagram below for a clearer picture of Coeliac Demographics in Europe and The Americas.


Coeliac Statistics Europe & US


With a demographic of 1% in the UK of Coeliac prevalence, why are sales at nearly 20% of the UK market, i.e. 1 in 5 sold products in the UK are gluten-free products. 

This begs a question, why people are buying gluten-free food?

Reasons for Purchasing Gluten-Free Foods

In the UK,  the expansion of gluten-free food has been largely driven by conscious customers who avoid gluten for health reasons, not because they experience an allergic reaction to gluten.  Many gluten-avoiders boast healthier looking skin, better digestion, and feeling more energetic throughout the day.

The Gluten-Free market is here and is here to stay.  There is double digit growth in this market as a whole with particular sectors with exceptional performance, particularly snacks, cakes, ready-meals, and cereal/bars.

An intensified study conducted by the Hartman group revealed the core reasons people purchase gluten-free foods; with the strongest reasons being  ‘Digestive Health‘ at 39% and ‘Nutritional Value‘ being the second at 33%.  ‘Losing Weight‘ was also very prevalent and came at 25%.  This all suggests that the primary reasons people adopt a Gluten-Free diet is because of the healthy benefits they associate with it.

Why People Buy Gluten-Free Foods



This article is proudly brought to you by Manna Dew.


Pear Pecan Recipe

Pear Pecan Recipe

A delicious gift from Manna Dew.

Our Pear Pecan Loaf Recipe.  Get ready for some deliciousness at home and your first lesson in Gluten-Free Baking.

You Ready?..

First, these Pear Pecan Loaves are just perfect with tea and coffee.

It’s a crumbly mini Pecan Loaf stuffed with spiced pear cubes and topped with cream cheese and ground pecans.

Rustic and artisanal, the combination of zingy crisp pear, nutty pecan and cream cheese leave your pallet wanting more. Each flavour compliments the next, an unbreakable circle of deliciousness.

Pear Pecan Flipped


For this recipe for 6 Pear Pecan loafs, you will need

(Note this recipe is designed for a tin/mould size of 8cm (length) * 3cm (height) *3cm (width)

Loaf (whole batch)

1 Egg

Unsalted butter – 85g
Coconut sugar – 85g
Half orange zest
Nutmeg – 1/3 tsp

Cinnamon – 1/3 tsp

Baking powder – 2/3 tsp

Vanilla liquid – 2/3 tsp
Gluten-free plain flour – 26g

Sorghum flour – 20g

Ground almond – 60g

Grated pears – 17g
Pecan nibs-12g
Cubed pear – 60g

Cream Cheese Icing (whole batch)

Double cream-55g

Full fat soft cheese-80g

Agave nectar-  32g

Vanilla liquid- 1/3 tsp

Pecan powder- 30g (Note you can put any amount you want on there, we like a bit extra so your cream doesn’t touch the table.  You can reuse the extras on your next batch.)

Here’s how you make each part!


To make these delicious cakes, follow the procedures below.


In a mixer bowl with a paddle attachment, slowly cream the butter, sugar/sweetener, orange zest, baking powder, vanilla liquid, nutmeg and cinnamon. The result should be light and fluffy.

Then slowly add your egg and make sure the mix doesn’t split into layers. To do so we recommend adding your eggs 1 by 1. That way it stays consistent.

In the meantime, in another bowl, sift the plain flour and the sorghum flour.

Then, add ground almond and create a light and blended mix.

Add grated pear, flour mix and pecan to your original mix and fold gently.

Split the mix into 6 individual tins/moulds (7cm length by 5cm height is what we use but you can use any type you want).

Add 10g of cubed pear on top of each cake, and bake at around 165C°, between 15 and 25 minutes. Ovens usually vary, these will be ready when they are golden and raised about 1-2 cm from the rings/ moulds.

Once your cakes have cooled down, you can start preparing your delicious Cream Cheese Icing.

Cream Cheese Icing

Pour in the double cream, full fat soft cheese, Agave Nectar, and Vanilla Liquid into a Mixing bowl. Use a Hand-Whisk and keep mixing until the mixture firms up. Pipe onto each individual cake.

Leave in the fridge for 10 minutes to set.

In the meantime, crush the pecan into powder, carry each loaf and touch the cream on the pecan powder for the finishing touch