As 1 out of 100 Australians are coeliac, there is a chance that you may need to prepare gluten-free meals when entertaining a coeliac guest. Here are some tips for incorporating gluten-free meals into your menu.

Gluten is found in ingredients including wheat, rye, barley and oats, therefore it is better to avoid pastas and breads when planning your menu.

Some staple gluten-free ingredients to look out for include unprocessed meat, eggs, rice and fresh vegetables. You could try a risotto or a roast-vegetable salad. Keep a careful eye out for commercial products such as mayonnaise, sauces or stocks, which may contain gluten. A fresh fruit platter is light and simple dessert, for all guests to enjoy.

But when cooked properly, tofu can be a delicious and healthy way to add more protein and nutrients into your diet. Tofu has a mild taste and can be used in many different meals as it will absorb the flavours of a dish.

Tofu is bean curd, which is derived from soy proteins. It is a healthy protein that is high in nutrients, easy to digest and reduces the body’s bad cholesterol.

There are different types of tofu, and each are suited to different cooking methods. Firm tofu is ideal for grilling, baking and barbecuing, and used in stir-fries and soups. However, it is suggested to not over cook tofu (10 minutes cooking time will suffice), as it can become tough. Silken tofu is creamy and soft and is suited for use in desserts, such as cheesecake.

For tips on buying tofu, click here.

However, there are many different types of oils available, and each have their own benefits and ideal cooking environments. Most oils contain Omega-6 or Omega-3 oils, which are unsaturated fats that enhance good cholesterol and fight bad cholesterol. However, some oils should not be heated as they have a low smoke point, and their health benefits can be eroded in the heating process.

Olive oil, flaxeed oil and walnut oil are not recommended for cooking with high heat as the oils can burn and this can turn the oil’s good fats into harmful trans-fats. Instead, you can use these oils to make salad dressings. Some oils that are excellent for high temperature cooking, such as frying, grilling and barbecuing, are grapeseed, peanut, sesame, sunflower and rice bran oil. These oils have high smoke points, and each can enhance the meal’s flavour. Canola oil is ideal for use in baking as the oil has a mild flavour and will not change affect the taste of desserts and cakes.