Eating out at restaurants should be something you enjoy rather than an ordeal, but as those of us with food sensitivities are all too aware, it can sometimes be more hassle than it’s worth.

Being well informed is the best way to avoid disappointment, so here’s some links to gluten-free restaurants in major metropolitan areas to help make it simpler:

• Melbourne
• Sydney
• Canberra
• Brisbane
• Adelaide
• Perth
• Darwin

We’ve found that gluten-free restaurants tend to be more informed and accommodating for lactose intolerance too, but it always pays to ring and speak to someone in charge – either the owner or the maître d.

Feel free to share your favourite restaurant in the comments – do you know of any restaurants that use Pauls Zymil so that other readers will have more options for eating out?

By Sharon Natoli, Accredited Practising Dietitian and Director of Food & Nutrition Australia

Regular dairy milk provides a natural source of protein as well as a broad range of vitamins and minerals essential for good health. Lactose free milks such as Pauls Zymil are regular milks to which the natural enzyme lactase has been added to breakdown the lactose. This process does not affect the natural vitamin and mineral content of milk meaning a product such as Pauls Zymil still provides a range of essential nutrients.

The vitamins and minerals found in milk include:

So if you have trouble digesting regular milk and drink Pauls Zymil, be reassured that you are still receiving all the nutritional benefits of milk – the only thing missing is the lactose!

1. National Health and Medical Research Council, Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes. 2006, Canberra: NHRMC.

2. Hark, L. and D. Deen, Nutrition: the definitive australian guide to eating for good health. 2005, Camberwell: Dorling Kindersley.

There’s nothing quite like watching people gobble easter treats everywhere to inspire the lactose intolerant amongst us into delicious action. Here’s a superb Easter recipe for hot cross buns that everyone can enjoy:

Prep Time: 30 minutes
Cook Time: 20 minutes
Total Time: 50 minutes

Ingredients:

• 1 cup Pauls Zymil
• 1/3 cup honey
• 2 sugar
• 2 packages dry active yeast
• 3 cups white all-purpose flour
• pinch of salt
• 1 cup raisins
• 2 large eggs, lightly beaten
• 1 egg white
• 1 cup confectioners sugar
• 1 T. hot water
• 1 T. unsweetened plain soy yogurt

Preparation:

1. In a small saucepan over low heat, combine the milk, honey and sugar, stirring until the mixture is consistent and just warm (about 44 C). Remove from heat and transfer to a medium-sized mixing bowl. Stir in the yeast and allow the mixture to rest for about five minutes, or until bubbles appear on the surface .

2. In a small mixing bowl, combine the flour, salt and raisins. Set aside.

3. Using an electric hand mixer at medium speed, mix the eggs into the milk mixture until well combined. Add in the flour mixture in several additions, until forming a soft and slightly sticky dough. Turn out the dough and knead until elastic, about 3 to 4 minutes. Return dough to the mixing bowl and cover with a towel and let rise in a warm place for 30 minutes.

4. Preheat the oven to 180 C. Lightly oil a large baking sheet or line a baking sheet with parchment paper.

5. Punch down the dough, turn the dough out onto an un-floured surface and knead for about 2 minutes. (Lightly flour the surface only if the dough sticks to your hands or the counter.) Return the dough to the mixing bowl, cover and let dough rise for 30 minutes more.

6. Turn the dough out onto a dry surface and separate divide into twelve balls. Knead each ball of dough slightly, placing them on the prepared sheet as you finish. Cover loosely with a towel and let the rolls rise for 10 minutes.

7. Using a sharp knife in very swift motions, cut a cross in the top of each of the buns. Let the buns rest about 10 minutes more, or until the crosses spread apart. Brush the buns with the egg white and bake until golden brown, about 20 minutes.

8. Make the icing. Using an electric mixer, beat the confectioners sugar with the water and soy yogurt until the the mixture is the consistency of a thick syrup or icing. While the buns are still hot, brush a small amount of icing in the crosses of each. Serve warm.

By Sharon Natoli, Accredited Practising Dietitian and Director of Food & Nutrition Australia

While some people may cut dairy foods out of their diet in an effort to manage their weight, recent research suggests including dairy foods as part of a balanced, kilojoule controlled diet, may have certain benefits. Read on to find out why.

1. Dairy foods can help to keep you feeling fuller for longer
Foods high in protein, like dairy foods, help prolong the feeling of fullness after eating, therefore helping to reduce cravings and unintentional overeating ^1-3. This in turn can help you manage your total kilojoule intake for the day. A glass of Pauls Zymil provides 8.5grams of protein, representing around 17% of your daily needs.

2. Dairy foods are rich in nutrients
Dairy foods contain a wide variety of nutrients in addition to calcium, for example vitamins A, B2, B12 and the minerals magnesium and potassium. Having a variety of nutrients in one food makes it easier to meet daily nutritional requirements, which is particularly important when you may be reducing the amount of food you eat in order to manage your weight.

3. Dairy foods provide calcium and vitamin D
Research suggests calcium and vitamin D are linked with a healthier weight ⁴. People with higher calcium intakes and higher levels of vitamin D in the blood have been found to have greater success in achieving their weight goals over a two year period compared to those who have lower calcium intakes and lower vitamin D levels. Pauls Zymil makes a significant contribution to daily needs for calcium by providing at least a third of your recommended intake in one glass.

By including 2-3 serves of low fat or reduced fat dairy foods daily, such as low fat Pauls Zymil, as part of a balanced, kilojoule controlled diet ⁵ you will be on your way to a healthier weight while also benefiting from the essential nutrients dairy foods provide.

For individualised advice on weight management visit an Accredited Practising Dietitian.

1. Dove, E.R., et al., Skim milk compared with a fruit drink acutely reduces appetite and energy intake in overweight men and women. American Journal of Clinical Nutrition, 2009. 90(1): p. 70-75.

2. Holt, S.H., et al., A satiety index of common foods. Eur J Clin Nutr, 1995. 49(9): p. 675-90.

3. van Meijl, L.E.C., R. Vrolix, and R.P. Mensink, Dairy product consumption and the metabolic syndrome. Nutrition Research Reviews, 2008. 21(02): p. 148-157.

4. Shahar, D.R., et al., Dairy calcium intake, serum vitamin D, and successful weight loss. American Journal of Clinical Nutrition, 2010. [Epub ahead of print]: p. ajcn.2010.29355.

5. National Health and Medical Research Council, Dietary Guidelines for Australian Adults. 2003.