Gluten Free | M&S Health

Gluten-free goodness

Going gluten-free has never tasted so good. Discover our Made Without wheat range in store, from sandwiches and croissants to store-cupboard staples, plus recipe inspiration and handy tips.

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You saw it here first... gluten-free pastries and sweet treats

It took months of careful recipe development for us to produce gluten-free pastries we were proud of. After all, the gluten strands in flour are what create that signature flaky, laminated texture that makes croissants or Danish pastries so delicious. The results of our efforts are a high-street first: we're the only major retailer to offer a selection of own-brand, gluten-free pastries. Now available in store, they definitely stand up to the originals. From rich, buttery pain aux raisins to chocolate twists and hot cross buns, they're a real morning treat dipped in strong espresso or hot chocolate. Got some left over? Tear into an ovenproof dish, pour over whisked cream, eggs and sugar, and prepare for the stickiest, most indulgent bread and butter pudding ever.

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Six tips for going gluten free

1. Understand gluten
It’s hard to avoid gluten if you don’t know exactly what it is or where it’s hiding. Essentially, gluten is the protein found in wheat, rye and barley. It’s the ‘glue’ that makes dough stretchy like elastic and a cake that doesn’t collapse when you slice into it. You’ll find it in the obvious suspects, such as bread, pasta and cakes, but it can also be found in more unexpected products like beer, vinegar and soups, so always remember to check the packaging. Our Made Without products are a good place to start if you want to try being gluten free.

2. Reassess your store cupboard
A well-stocked cupboard is every good cook’s foundation. Pasta is a midweek meal go-to, with bread the staple for lunchtime. Start with the basics and swap these ingredients for gluten-free alternatives. Don't forget to fill your fridge with naturally gluten-free ingredients, such as raw vegetables, unprocessed meats and fish and eggs, as well as healthy, filling pulses so you’ll always have plenty of choice.

3. Build up breakfast
Cereals are great for the quick breakfast we need to fit into our busy lifestyles, but many of them contain gluten. Instead, try our Made Without Wheat Porridge Oats, or Fruit, Nut and Seed Muesli, which have been carefully sourced to ensure they’re free from gluten. Keep things interesting by topping your hot porridge with toasted coconut flakes and honey; or soak oats overnight in apple juice and top with yogurt and fruit for your own take on bircher muesli.

4. Ready, set, grab and go
Carry ‘safe’ snacks in your handbag so you don’t get caught out. We’ve made it a priority to provide tempting wheat-free snacks, such as our Made Without Wheat Tortilla. They’re made from just three ingredients: gluten-free maize flour, oil and sea salt.

5. Relax and enjoy prepared dishes
We strive to ensure the quality of our prepared meals is second to none. It’s not just about replacing the flour to create a gluten-free alternative. We want to see if we can make it even better than a with-wheat equivalent dish. Our Made Without range includes family favourites like macaroni cheese, which contains a béchamel sauce made from fava beans. Watch out for our steak pie, too, which is created with select cuts of beef and covered in a crust that's been baked with a little honey to give a rich, glossy finish. For dessert, try our gluten-free traditional apple pie with its short, buttery pastry – you'd never guess it was gluten free.

6. Bake your own
A great way to make sure that you’re steering clear of gluten is to bake your own goodies. Our home-baking range includes great essentials, such as Made Without Wheat self-raising and plain flour, as well as a cake mix and white bread mix. Also look out in store for xanthan gum, a natural additive that helps to bind your baked goods and improve crumb structure.

Find out more about allergies and intolerances and conditions such as coeliac disease and how M&S can help here

Spanish-style cod and chickpea stew

Looking for gluten-free recipe inspiration? Try Chris Baber's fuss-free and flavour-packed stew that will be a hit with all the family.

Calories: 358 kcal Fat: 15.2g (2.3g saturated) Carbohydrates: 23g Sugar: 6.5g Fibre: 9.2g Protein: 32.3g Salt: 1.1g

Serves 4

1 pack (500g) M&S wild Icelandic cod fillets
4 tbsp extra virgin olive oil
1 onion, finely sliced
1 red pepper, finely sliced
2-3 tbsp M&S Mediterranean paste
2 tins (400g) chopped tomatoes
1 tin (400g) M&S organic chickpeas, drained
25g flat leaf parsley, leaves picked and roughly chopped
½ lemon, juice only

Place the cod on a baking tray, season with salt and pepper and drizzle with 2 tbsp extra virgin olive oil. Bake in the oven according to the packet instructions.
Meanwhile, heat 1 tbsp extra virgin olive oil in a large non-stick frying pan over a medium-high heat.
Add the onion and red pepper, season and cook for 5 minutes until they begin to soften.
Stir in the Mediterranean paste and cook for one more minute.
Add 100ml water to the pan along with the chopped tomatoes and drained chickpeas. Add another pinch of salt and pepper and cook for 10-15 minutes until the sauce thickens, stirring occasionally.
Stir in most of the parsley, saving some for garnish, and add the lemon juice.
Divide between serving dishes then layer the cod on top, scatter with parsley and drizzle with extra virgin olive oil to finish.

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