• Helen Tzouganatos, host of Loving Gluten Free (Loving Gluten Free)Source: Loving Gluten Free
Helen Tzouganatos has spent years experimenting with gluten substitutes that are as good as the real thing, maybe even better.
10 Oct 2019 - 5:17 PM  UPDATED 22 Jun 2020 - 11:35 AM

Gluten; a combination of proteins found primarily in wheat, barley, oats and rye.

So what’s all the fuss about?

Well whether you’re coeliac, gluten intolerant or just trying to modify your diet, the demand for gluten free has sky rocketed.  Luckily eliminating gluten is no longer the battle it once was. 

Host, Helen Tzouganatos has spent years experimenting with gluten substitutes that are as good as the real thing, maybe even better. So there’s no need to give up those foods you love. 

Over this series Helen shares a delicious selection of her favourite recipes, from fluffy baked treats and easy mid week dinners, to dessert show-stoppers.  She’ll also be visiting popular gluten free restaurants and stores to find out what’s driving the demand.  Plus, some of our favourite gluten free cooks will be dropping in to show us a whole range of innovative and delicious gluten free creations.

Helen Tzouganatos

Episode 1

Airs 8:30pm Thursday 17 October, 2019 on SBS Food

Helen visits Melbourne restaurant ‘Shop 225’ to taste their authentic Italian gluten free pizzas before heading back to the studio to cook cauliflower pizza crust from scratch. Health and wellness expert Luke Hines joins Helen in the kitchen to share his recipe for nutritious ‘Bangin’ Banana and Walnut Bread’.

Prosciutto and rocket cauliflower pizza

A cauliflower crust takes the stress out of making pizza at home for those eating gluten free. This recipe makes one large pizza.

Italian meatballs and spaghetti

Grated potato subs in for breadcrumbs in this meatball recipe and ensures they retain a nice tender texture.

Bangin’ banana and walnut bread

Not only is this banana bread recipe gluten free, but it's vegan too.


Episode 2

Airs 8:30pm Thursday 24 October, 2019 on SBS Food

Helen swaps out breadcrumbs for quinoa to make a favourite, crispy gluten free crumbed chicken. Wellness influencer Taline Gabrielian (Hippie Lane) drops in for a visit to share a delicious salad with a Middle Eastern flair. Helen learns about gluten free options in Ethiopian cooking at ‘Saba’s Ethiopian Restaurant’ in Fitzroy.

Baked quinoa-crumbed chicken with Japanese mayonnaise

Whether you're coeliac or not, this baked chicken recipe with Japanese mayo makes a delightful dish to share with friends, or as a main meal with a side of veg.

Gluten-free blackberry yoghurt cake

Different gluten-free flours can deliver varying results. It's best to check the packet or brand website for suggestions on ratios when replacing wheat flour with gluten-free alternatives.

Middle Eastern quinoa salad

Turn grainy salads into a playful meal by serving them inside lettuce cups.


Episode 3

Airs 8:30pm Thursday 31 October, 2019 on SBS Food

Helen honours her Greek roots with a gluten free recipe for ‘Lamb Pastitsio’. Kathy Tsaples, founder of ‘Sweet Greek’, shares her recipe for savoury tarts that have a delicious polenta pastry base. Helen visits Kathy’s flagship store at the Prahran Market to learn more about her sumptuous Greek delights.

Polenta tarts with beetroot and mushroom fillings

People think gluten-free pastry is going to be hard work but Kathy Tsaples' recipe is ready in a flash and requires just a handful of ingredients to be mixed together in a bowl.

Greek lamb pastitsio

Really you could use any tubular pasta shape for this recipe. If you can find ziti or mezzani they'll give you that beautiful cross-section of rings, but gluten-free options are usually a bit limited in terms of shapes so penne is just as good.

Gluten-free cinnamon scrolls

Who doesn't love a tray of sweet bread swirled with cinnamon, sugar and butter? Now coeliacs don't have to miss out! 


Episode 4

Airs 8:30pm Thursday 7 November, 2019 on SBS Food

‘Zoodles’ (zucchini noodles) are a clever solution for making stir-fry recipes gluten free. Christina Glentis and Luke Lucas run Foddies in Camberwell, which caters to dietary requirements and low FODMAP patrons. Together they show Helen a recipe that incorporates gluten free pita bread..

Singapore prawn zoodles

Toss together the classic flavours of Singapore noodles with zucchini. Perfect for a quick weeknight meal or on the weekend with prawns sourced freshly from the markets.

Roasted pumpkin, rosemary and goats cheese pasta bake

Pasta bakes are the ultimate in comfort dinners. The gluten-free beauty brings pumpkin, crème fraiche and goat's cheese to the mix, dishing up one creamy bake.

Gluten-free pita and lamb fattoush

A perfect year-round salad bringing to the table juicy marinated lamb, fresh greens, homemade gluten-free pita and zesty tzatziki.

There's no sacrificing flavour on this show.

Episode 5

Airs 8:30pm Thursday 14 November, 2019 on SBS Food

Tiramisu is one of the most popular desserts on any menu and Helen creates a version that is gluten free and uses coconut milk instead of dairy. Chef and director of Huxtaburger, Daniel Wilson, has a clever Vietnamese inspired recipe for green rice crusted prawns.

Chicken teriyaki sushi sandwiches

Bright and light, these Japanese sandwiches make for the perfect healthy lunch or entertaining treat.

Vietnamese green rice-crusted prawns with lettuce, herbs and ginger chilli dipping sauce

These crispy prawns with a side of fresh herbs and a spicy dipping sauce make for the perfect starter or when entertaining.

Gluten-free coconut tiramisu

We give a tropical touch to this rich, boozy Italian classic. Perfect for when the oven is best left off.


Episode 6

Airs 8:30pm Thursday 21 November, 2019 on SBS Food

Just because you’re living gluten free it doesn’t mean you can’t enjoy a pile of tasty pancakes! Helen shares a recipe for ‘Blueberry Buckwheat Pancakes’ before being joined in the kitchen by food blogger and creator of ‘Quirky Cooking’, Jo Whitton. Then it’s all about exploring vibrant Asian flavours and street food at restaurant ‘Rice Paper Scissors’.

Jo Whitton's Brazilian cheese puffs

Crispy on the outside, chewy on the inside and cheesy all-round, Brazil's cheeseballs are perfect for entertaining or whenever a warm baked cheese and bread craving kicks in.

Chicken curry with papaya coriander salsa

Using the thigh of the chicken makes for a more tender curry, marinated in a fresh, homemade lemongrass and coconut paste.

Gluten-free blueberry buckwheat pancakes with blueberry coconut cream

These buckwheat pancakes serve up double the blueberry and double the decadence with a rich coconut cream that's drizzled in maple syrup.


Episode 7

Airs 8:30pm Thursday 28 November, 2019 on SBS Food

Food blogger Jo Whitton joins Helen in the kitchen to share a unique and mouth watering dessert recipe, ‘Pumpkin Brownie Pudding with Peanut Butter Caramel Sauce’. Helen shares a way to make sausage rolls gluten free and incorporates an interesting Thai twist in the recipe.

Gluten-free spiral pasta with walnut and rosemary pesto

Making the most of a few simple, fresh ingredients this homemade pesto pasta will fast become your new weeknight go-to.

Gluten-free Thai chicken sausage rolls with sweet chilli dipping sauce

A Thai take on an Aussie classic ready to be dipped in a zesty lime and ginger sweet chilli sauce. 

Gluten-free pumpkin brownie pudding with peanut butter sauce

Two chocolate favourites comes together to make one decadent hybrid dessert, with a sweet and salty sauce to top it all off.

Helen (right) features plenty of guests on her show, including blogger Jo Whitton (left).

Episode 8

Airs 8:30pm Thursday 5 December, 2019 on SBS Food

Helen shares the perfect recipe for your next Taco Tuesday, ‘Mexican Pulled Pork Tacos’. The Mexican theme continues as Helen checks out ‘Hotel Jesus’ with head chef Matt Lane. For dessert Taline Gabrielian (Hippie Lane) has shares a healthier way to prepare ‘Salty Caramel Tart’.

Vegan, gluten-free salted caramel tart

Substituting a biscuit crumb for a macadamia and date one gives a nutty crust base for the rich caramel and chocolate layers.

Mexican pulled pork tacos (Cochinita)

Juicy, marinated pulled pork on a warm tortilla makes for the perfect Mexican comfort food that's as bright as it is tasty.

Cabbage salad with smoked trout and lime soy dressing

Make salad the main dish with this easy slaw drizzled with a good serve of the light, zesty dressing - great for a summer evening meal.


Episode 9

Airs 8:30pm Thursday 12 December, 2019 on SBS Food

Buying gluten free bread can be tricky and expensive, so Helen shares a recipe to make your own bread at home – the addition of buckwheat and chia makes it high fibre. Best selling author Luke Hines is back with vegan ‘Cauliflower Nuggets’ served with an easy barbecue dipping sauce.

Gluten-free triple chocolate cookies

What beats a chocolate cookie? A triple chocolate cookie, of course! Get messy with the chocolate drizzle for an impressive, decadent bake.

Crispy cauliflower nuggets with easy barbecue sauce

Crispy cauliflower vegetarian nuggets served with a homemade BBQ sauce, perfect for entertaining and that won't have you missing chicken!

High-fibre buckwheat chia bread

Enjoying a slice of homemade bread warm from the oven could well be one of life's simplest pleasures, and it doesn't need to be a guilt-tripper.

Triple chocolate cookies are delicious, celiac or not.

Episode 10

Airs 8:30pm Thursday 19 December, 2019 on SBS Food

Love cake but have no time to bake? Helen has a ‘1 Minute Chocolate Cake’ that you can prepare in a cup. Food blogger and salad queen Ronnit Hoppe (Balaboosta) keeps healthy food interesting with a recipe for ‘Roasted Apple, Pear and Beetroot Salad’. As always, Helen chats about cacao powder.

Recipes: One-minute gluten-free chocolate mug cake, three-minute quinoa and chia porridge, kale and pea socca with yoghurt tahini dressing, seed brittle, and roasted apple, pear and beet salad.

Roasted apple, pear and beet salad

This vibrant salad brings together creamy goat's cheese, roasted fruit and crisp greens for a side that simply can't be ignored.

3-minute quinoa and chia porridge

If you have five minutes in the morning, you have a nutritious and hearty breakfast. Or, make this porridge the night before and leave it in the fridge to take with you out the door.

One-minute gluten-free chocolate cake in a cup

Giving new meaning to the idiom 'a piece of cake', this molten masterpiece will withstand any excuse for not making cake.

Kale and pea socca with yoghurt tahini dressing

A thin and crispy pancake-like dish from the Ligurian coast is naturally gluten-free. Here's it's dressed with a minty, rich tahini sauce.


Catch Helen Tzouganatos whipping up lush gluten-free meals in the brand new series of Loving Gluten Free on SBS Food, and later on SBS On Demand.

Gluten-free carrot and zucchini slab cake

This cake is lovely and light and tender - and a good one for kids who are tricky about vegetables!

Venezuelan corn bread (arepa)

You can have an arepa for breakfast, lunch or dinner: It's perfect with eggs in the morning, it makes an excellent gluten-free sandwich, and it's great as bread with a soup or a stew at night. 

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