Wishing You A Food Allergy-Friendly Christmas!

Christmas can be one of the most difficult times to remain happy, healthy and food allergy free. Between all of the visiting, baking and christmas parties your chances of getting the wrong foods by mistake increase ten-fold...and that's not even mentioning the huge temptations that dance like sugar plum fairies before your eyes! But it doesn't have to be like that. With a little bit of time and clever shopping you can have your cake and eat it too!
As always, with a little bit of care and imagination most recipes can be altered and substituted to suit your food allergy needs. And now, with help from the ever increasing dairy free products we can have the cream topping too! The cream pictured above is 'Soyatoo! Soya Whip'. It is the bees knees when it comes to cream substitutes. Also available is "Soyatoo! Rice Whip' and 'Ecomil Cuisine Chef Almond' single cream substitute and "Provamel Soya alternative to Single Cream". They are all different and serve different purposes but each one is a dairy free cream substitute which will make your christmas a holly jolly food allergy free day!

Bonus Note: to add some more tasty christmas cheer, also pictured above is Dunnes Stores' own brand '6 Deep Filled Mince Pies". These christmas pies are dairy free, egg free and soya free although there is a ' May contain traces' warning for seeds, nuts, milk, egg and soya.

Soyatoo! Soy Whip
Really the best cream substitute on the market. Also, one of the only whipped cream substitutes available. It has a brilliant texture and a nice level of sweetness, mimicking sweetened whipped cream. Perfect on top of strawberries, pies, crépes or irish coffee. Available in 'Down To Earth' and some 'Nourish' locations. For usage tips see http://www.veganbaking.net/vegan-baking-articles/product-reviews/soyatoo-rice-and-soy-whip.html
- dairy free
- egg free
- vegetarian
- vegan
- wheat free
- gluten free

Soyatoo! Rice Whip
Also available from Soyatoo! is 'Rice Whip' which is a soya free alternative to their 'Soy Whip'product. It is a bit lighter and is sweet despite being sugar free (the rice makes it naturally sweet). I like it quite a lot and especially appreciate the soya free option but its soya containing cousin is the closest to the real thing. The biggest problem with Rice Whip is the scarcity of suppliers in Dublin! To date I have only been able to locate it in 'Restore' Health Food Store on Lower Camden Street, Dublin 2 and have been trying to get my hands on some for the last week but to no avail - thus: please accept my apologies for the lack of nutritional details. For usage tips see: http://www.veganbaking.net/vegan-baking-articles/product-reviews/soyatoo-rice-and-soy-whip.html
- dairy free
- soya free
- egg free
- corn free
- sugar free
- wheat free
- gluten free
- vegetarian
- vegan

Provamel Soya alternative to Single Cream
This product is the most widely available dairy cream substitute and is available in most health food stores. It isn't made for whipping but has a nice thick consistency with makes it ideal for pouring. It is most suitable for cooking and drizzling over the christmas pudding. It also has a handy screw top for better storage.
- dairy free
- egg free
- vegetarian
- vegan
- sugar free
- corn free

Ecomil Cuisine Chef Almond
Similar to the Provamel alternative to single cream but thinner in consistency and sweeter from the agave syrup. I am not a huge fan of this product as it has a strange after-taste (possibly due to the almonds) but it is a valuable substitute for wheat and dairy free diets. Not suitable for whipping, better used for cooking and drizzling. Available in 'Down to Earth'.
- dairy free
- wheat free
- gluten free
- soya free
- egg free
- vegetarian
- vegan
- sugar free
- corn free



PRODUCT INFORMATION

Soyatoo! Soy Whip
Ingredients: Soy drink (water, soybeans) (74%), coconut fat (5%), palm butter (5%), sugar-beet syrup, corn maltodextrin, tartaic acid, thickener: seaweed extracts, sea salt, natural vanilla extract, propellant: nitrous oxide
Nutritional Information per 100g:
Energy 576kJ/139kcal
Protein 1.2g
Carbohydrates 9.4g
Fat 10.7g
of which saturated fatty acids 10.0g
Cholestrol 0mg

Soyatoo! Rice Whip
Ingredients: Organic rice milk (water, organic rice syrup, organic rice starch, organic rice flour), coconut oil, organic maltodextrin from rice, tartaric acid, thickeners: carageenan & gum arabic, sea salt, propellant: nitrous oxide
Nutritional Information: unavailable at this time

Provamel Soya Alternative to Single Cream
Ingredients: Water, organic sunflower oil (15%), hulled organic soya beans, (6%), organic heat syrup, emulsifier: soya lecithin, stabilisers: xanthan gum, guar gum and carrageen, sea salt, natural flavouring, anti-oxidant: natural tocopherol
Nutritional Information per 100g:
Energy 190kJ/784kcal
Protein 3.1g
Carbohydrates 3.8g
of which sugars 3.1g
Fat 17.9g
of which saturates 2.3g
mono-unsaturates 4.2g
polysaturates 11.4g
cholestrol nil
Fibre 0.7g
Sodium 0.06g
equivalent as salt 0.15g

Ecomil Cuisine Chef Almond
Ingredients: Water, almond oil, almond (7%), agave syrup, emulsifier: sunflower lecithin, stabilisers: xanthan gum, arabic gum, sea salt, natural almond flavouring
Nutritional Information:
Engery 335kJ/81kcal
Protein 0.6g
Carbohydrates 1.7g
of which sugars 0.9g
Fat 8.0g
of which saturated 0.8g
Cholesterol 0mg
Fibre 2.7g
Sodium 0.05g

Dunnes 6 Deep Filled Mince Pies
Ingredients: Pastry - Wheat Flour, Vegetable Shortening (Palm & Rapeseed Oils), Vegetable Margarine (Palm & Rapeseed Oils, Water, Salt, Emulsifier (Polyglycerol Esters of Fatty Acid), Sugar, Water, Dextrose, Salt. Mincemeat - Sultanas, Sugar, Bramley Apple Pure é, Glucose Syrup, Dextrose, Mixed Peel (Orange Peel, Lemon Peel, Glucose Fructose Syrup, Sugar, Preservative (Sulphur Dioxide), Acidity Regulator (Citric Acid), Water, Sunflower Oil, Modified Maize Starch, Mixed Spice (Coriander, Cassia, Cinnamon, Ginger, Nutmeg, Caraway, Clove), Acidity Regulator (Acetic Acid), Malt Extract, Orange Oil, Dusting - Sugar.
Nutritional Information per 100g:
Energy 1635kJ/394kcal
Protein 4.4g
Carbohydrate 62.4g
of which sugars 38.6g
Fat 13.2g
of which saturates 4.8g
Fibre 1.3g
Sodium 0.08g
Salt equivalent 0.2g


AND FINALLY HAVE A VERY VERY HAPPY CHRISTMAS HOLIDAY AND I'LL BE BACK IN THE NEW YEAR TO CONTINUE HELPING YOU GET THE MOST FROM YOUR FOOD ALLERGY LIFE IN DUBLIN :) X X X X

Travelling To Ireland? - A Very Basic Food Allergy Guide

For me, food is half the fun of travel. However, depending on your food allergy travel disposition you may be happy or unhappy to hear that ‘old-time’ traditional ‘Irish’ dishes are not hugely popular in restaurants across the country – this is especially relevant to Dublin. This is not to say that ‘traditional’ Irish food is not good, it’s just that it isn’t really compatible with the style of many establishments.

There is, however, a modern Irish cuisine which has made a very tasty mark on the island. The idea behind it is to use traditional ingredients prepared with a modern spin. This ‘new’ trend (increasingly popular in the last 20 years) has been hugely successful and has helped create a new appreciation for Irish food. Of course this makes it a bit more difficult to guide yourself though the dishes you will find on the menu and likewise what the common ingredients will be therein but there are a few ‘traditional’ options which have some guidelines:

The Full Irish Breakfast – this is the one option you will find on almost every menu across Ireland. It generally consists of 2x rashers, 1x white pudding, 1x black pudding, 2x sausages, baked beans, sometimes fried mushrooms or a potato option and usually half of a fried tomato. Almost all of the meat in a Full Irish Breakfast is pork. It is usually all fried and depending on the fat used there are some food allergy friendly elements to it. It is also perfectly acceptable to order the Full Irish with or without specific parts. The most popular omission for tourists is the black pudding also known as blood pudding. In my opinion the Full Irish is one of the tastiest ways to start a day of hiking and exploring but I think that I had a past-life on a range in Montana... I will breakdown the breakfast below…

Rashers – is a pork product. A wider, meatier version of bacon. If you want crispy bacon it is called just that: ‘crispy bacon’ but it is not readily available outside of deli’s and sandwich bars.

White Pudding – Not suitable for people with wheat and gluten food allergies. Usually made from pork and usually contains oatmeal, suet, onion, salt and pepper. Alternative seasonings are possible. Can also contain breadcrumbs and garlic. May contain dextrose. Milk is not generally present but I have seen recipes which include it.

Black Pudding - Not suitable for people with wheat and gluten food allergies. Made from blood (usually pork or beef), grain (usually barley), suet and seasoning similar to the white pudding. Can contain oatmeal, bread, rarely milk but it does happen. May contain dextrose. If you can bare the thoughts of blood pudding it is probably the tastier of the two puddings (although I am a fan of both varieties).

Sausages – Not suitable for people with wheat and gluten food allergies. Made from pork. Contains breadcrumbs, cereal or rusk (usually barley) and seasoning which can be anything from just salt and pepper to variations of sage, marjoram, allspice, ginger, mace and nutmeg. Often contains dextrose. Note: Clonakilty brand produce a gluten free sausage if you are doing your own shopping.

Mashed Potato – Almost always contains cow’s milk. Other than that the ingredients are generally just potato and milk. Sometimes cream or butter are included and occasionally green onions or chives.

Roasted Potato – Generally safe for all but can sometimes be roasted in goose or duck fat which definitely makes them taste better unfortunately this addition excludes all of the vegetarians and vegans so be careful.

Now for the rest of the foods:

Soda Bread – An extremely Irish staple in the bread world. Whether brown or white, soda bread always contains wheat, gluten and cow’s milk (usually buttermilk). Other ingredients are salt and bicarbonate of soda. The white varieties can sometimes have raisins. These ingredients are almost always the rule unless it is specifically catered towards food allergy sufferers.

Scones – Scones are SO good but I find that if I want to enjoy them I have to make them myself as they are usually made with milk, butter and egg as well as the main ingredient being wheat flour. But if you can get a food allergy-friendly version (in specialty shops/restaurants) they really are lovely. They are a dense bread with slight sweetness (sugar is usually present) and are best warm. Also note that many B&B’s will serve scones with butter and jam or cream and jam so they really are off limits for wheat, gluten and dairy free diets. However, they can ‘sometimes’ be made without the egg so maybe that’s a silver lining for the egg free among us?

Coddle – A dish particular to Dublin. It is more readily available in ‘tourist’ restaurants and rarely found in elsewhere. Generally contains sausages, streaky bacon, water or stock, potatoes, onions, salt & pepper. Due to the sausages and the potential for stock cubes coddle is not really suitable for wheat and gluten free diets. But with a few questions most dairy free diners should be able to partake. But of course, as always, butter can slip in just about anywhere in Ireland so be careful.

Boxty – Not suitable for wheat, gluten or dairy free diets because the ingredients are simply potato, wheat flour, butter and milk with some salt and baking powder.

Irish stew –Irish stew is one of the few traditional foods that regularly appear on menus, especially in pubs. It is usually made with either mutton (lamb) or beef. It can contain a variety of vegetables but the staples are potato, onion and carrots. If it is made traditionally it should be wheat, gluten, egg and dairy free but it is important to question the chef regarding the use of stock cubes, etc which may contain food allergens. Seasoning is usually salt, pepper and sometimes parsley.

Bacon and cabbage –A very simple dish which often gets popularity around St. Patrick’s Day (March 17th). It is simply a baked or boiled ham (pork) and boiled cabbage. Questioning your server is essential here as variations for increasing the taste are wide and butter can easily be mixed into the cabbage without warning.

Colcannon – Very similar to ‘Champ’ and ‘Bubble & Squeak’. Colcannon is a very traditional dish which still appears on menus from time to time. It is made predominately with potato and cabbage (sometimes kale). It always contains green onions, butter and milk or sometimes cream. Usually seasoned with salt and pepper. It is generally a vegetarian dish and free from wheat and gluten allergens.

Mushy Peas – Peas, butter, salt and pepper. The peas can be from frozen or commonly the more traditional dried marrowfat peas. Although the butter is not necessary it is almost always included and sometimes additional ingredients can be bicarbonate of soda, onions and even sometimes cream.

Fish & Chips – Battered cod and potatoes. Fish and chips are often deep-fried in the same vat of oil so cross-contamination of wheat/gluten products are a major risk. However, the batter can sometimes contain milk but it is not overly common (unless you are in Beeshofs which deep-fry in butter as opposed to the more common oil). The ingredients are usually variations of plain wheat flour, baking powder, baking soda, salt, pepper, sometimes sugar, chives and vinegar. Many recipes include beer or Guinness and eggs. Fish & Chips, especially at the end of a night out is a very tasty part of any trip to Ireland or England but do question the supplier for the details before indulging. You will also have the option of salt and/or vinegar on your fish and chips and sometimes tartar sauce (if you are in a restaurant) which is usually mayonnaise, lemon, pickle (gherkin), onion, salt and pepper.

Irish Coffee – Coffee, sugar, whiskey and cream. Not suitable for wheat, gluten sugar or dairy free diets.

Hot Whiskey – Whiskey, sugar, lemon and cloves. Not suitable for wheat or gluten free diets.

As a general overview Ireland loves milk, cheese and particularly cream and butter. Wheat is also popular (as seems the case almost everywhere) but the Coeliac Society of Ireland have been working hard and gluten free options are appearing on many menus. But as always, do remember to drill your waiter (in a friendly way!) about your food allergies, hidden ingredients and especially what the chef is using to fry with (i.e. oil or butter).
Also, on a side note: if you are travelling from America or Canada for the first time be prepared for a very different approach to table waiting with regards to over-bounding helpfulness. You might be surprised with some lackadaisical attitudes but this too is improving with the ‘tip’ becoming more popular (yes, do tip for dinner – beware of service charges already in place. Don’t tip for drinks in the pub. Breakfast and lunch tipping is at your own discretion – frequently a ‘tip jar’ will be placed by the till which usually collects a few euro’s.

I hope that this will help with your travels. And remember to have a nice time & bring an umbrella!

Always Read Between the Lines - Dairy Warning

I have talked about the phenomenon of 'contains cocoa solids' as an ingredient in the past so excuse any harping-on and repetition but it really is so so so important to study the ingredients of a product. 'Plain Chocolate contains --% cocoa solids' is NOT a full ingredient list. It only tells the reader that there is i.e 55% chocolate and 45% undisclosed ingredients.... I have been caught with this myself on my more foggy distracted days where the desire for something sweet can block my street-sense. More importantly I have recently noticed that others are getting caught with this as well... The product which only tells you that there is a percentage of cocoa solids is risky business on the dairy free front.
In the above image you will see that the ingredients could lead one to believe that the plain chocolate ginger is dairy free. Luckily in this instance the food allergen warning states that milk derivatives are present and therefore the product is not suitable for dairy free chocolate lovers.
Europe has enforced a rule which insists that all products show an 'Allergen Warning' of which (allergy sensitive) ingredients the product contains or may contain. However, this does not appear on all products (i.e. imported items) and therefore cannot be your foolproof method of allergy proofing the food you buy.

My advice is:
- 'if in doubt do not consume'
- If there is an allergy warning be sure to read it despite what you think is or is not present in the ingredient list.
- And finally, if there is no food allergy warning and there is anything that doesn't give you the full picture: do not consume.

Cheers to many happy and informed food allergy friendly shopping experience in the future.

Rathmine's Crafty Craft Bakery

Rathmine’s Craft Bakery is a much valued attraction in the village. The proprietor threw in the towel at his 9-5 job, studied his trade, started up Craft Bakery and despite the recession is making a nice mark on the taste buds of the population. Craft uses traditional techniques and labels not only the ingredients on all of their breads but also what food allergens they are ‘free from’ (dairy, gluten and wheat options are available). With a bit of questioning you can work your way around the confectionary (be sure to try the gluten free brownies and gluten free chocolate biscuit cake). There is not so much in the line of dairy free pastries but they do have divine looking coconut macaroons free from milk products and a selection of breads to choose from.

Every day at Craft Bakery has a theme and happily for those of us with food allergies three of those days are dedicated to being food allergy friendly themes:

- ‘Gluten Free Wednesday’
- ‘Thank Craft it's Spelt Friday’
- ‘Sugar Free Saturday’

And no matter what the day all of the food produced (breads and confections alike) is free from additives, preservatives and improvers .

To top it all off with a cherry – the bakery takes custom orders and will work around your specific dietary requirements if needed. So take a trip to Rathmines, your taste buds are calling you!

Location: 8 Upper Rathmines Rd, Rathmines, D6
Phone: (01) 412 6154
Email: info@craftbakery.ie
Opening Times: Mon – Sat 07:30-19:00, Sun 07:00-18:00
Facebook: http://www.facebook.com/pages/Rathmines-Ireland/Craft-Bakery/114080058632697

Wheat Is Everywhere You Don't Want It To Be - Glucose Syrup

Just a quick note to inform the wheat free and gluten free among us about yet another ingredient which contains wheat:
It has sadly come to my attention that Glucose Syrup, that ever popular ingredient, is usually made with wheat in Europe unless otherwise stated. This is not relevant to American products which generally use corn only European, but do be cautious either way.
Unless otherwise stated all people allergic to both wheat and gluten should refrain from European products which contain Glucose Syrup. In addition, corn free diets should obviously be aware of glucose syrup in the reverse. Yes, I know that this takes away just about everything tasty.. but I'll work harder trying to find you substitutes! Sorry to be the barer of bad news but there it is...

Wheat Free Pasta - Tuck In!

I think that pasta is loved by most of the Irish population. It’s not only tasty and handy but has become a staple almost quivalent to the potato in many Irish homes. So it comes as no surprise how a wheat and/or gluten food allergy can leave a void in your day-to-day dietary life. The good news is that there are a variety of food allergy friendly pastas available on the market. The bad news is that they aren’t all amazing and can be quite pricey compared to their wheaty cousins (averaging at about €3+ per 250g, and no, they do not generally expand like conventional pasta)… However, cravings need to be fed and it’s important to hit the correct spot.
When cooking wheat free and gluten free pastas it is important to follow the directions on the package closely as some varieties cannot withstand traditional methods and can deteriorate quickly with over cooking. Please note that the pastas reviewed below are just a cross-section of what is most commonly available on the Irish market. Wheat and Gluten free pastas are available in most health food stores and some gourmet grocers. It is also handy to note that Tesco have developed their own range which can be obtained if you are in a crunch and don’t despair over the pasta shapes as lasagna, penne and spaghetti shapes are increasingly available to meet all of your pasta preferences!

Orgran Rice & Millet Pasta Spirals
Rice & Millet is my first choice for wheat & gluten free pasta
substitutes. Millet is one of the ‘gem’ flours for adding quality all
around to wheat free and gluten free products. Organ Rice & Millet
pasta spirals have the lightness of white pasta with the nutrition of
wholewheat varieties. In fact, they taste so great that my family have
been frequently known to eat them with just a bit of oil, salt and
pepper as a warm snack. The texture is supple and the taste is hearty.
A good tip for cooking them is to rinse them in the colander with
boiling water after they are fully cooked to remove the ‘glutinous’
coating which can arise after boiling.
-Gluten Free
-Wheat Free
-Egg Free
-Soy Free
-Dairy Free
-Corn Free
-Vegetarian
-Vegan

Doves Farm Organic Pasta (from brown rice)
If I was going to make a second choice it would be 100% rice pastas.
Unlike buckwheat the texture never gets overly rubbery and the
flavour, although very good can sometimes lack a certain hearty je ne
sais quoi which the millet can amend.
-Gluten Free
-Wheat Free
-Egg Free
-Soy Free
-Dairy Free
-Corn Free
-Vegetarian
-Vegan

Orgran Buckwheat Pasta
Buckwheat is a nutritious food with many attributes. It is also a
popular wheat substitute. Indeed, it almost seems like the natural
substitute (the name perhaps?) but despite its whole-food hearty
flavor the texture is just too ‘rubbery’ to ever be an ideal pasta
replacement.
-Gluten Free
-Wheat Free
-Egg Free
-Soy Free
-Dairy Free
-Corn Free
-Vegetarian
-Vegan

Orgran Vegetable Rice Pasta Spirals
Very similar to the 100% rice pasta Vegetable spirals can add a splash
of colour/excitement to an average meal without losing any quality. It
tastes almost the same as the other rice blends while offering another
option to the list of substitutes.
-Gluten Free
-Wheat Free
-Egg Free
-Soy Free
-Dairy Free
-Corn Free
-Vegetarian
-Vegan

Orgran Corn Pasta Spirals
Corn pasta is available in most of the other popular shapes but the
general outcome is a bit too mealy to be an ideal substitute. The key
to corn pastas is to cook them for exactly the recommended time – to
the dot. It can be a bit troublesome and both over and under cooking
can seriously jeopardize the texture and taste. On the plus side 100%
corn pasta generally takes only half of the cooking time compared to
the other substitutes.
-Gluten Free
-Wheat Free
-Egg Free
-Soy Free
-Dairy Free
-Vegetarian
-Vegan

Biona Organic Spelt Fusilli
The most important thing to note about Spelt is that it is NOT a
gluten free option. Spelt is an ancient form of wheat and although it
is tolerated by many wheat free diets it is still a form of wheat and
definitely contains gluten. The brilliant thing about spelt however,
is that it has the natural attributes of modern wheat and is
therefore a wonderful substitute for those who can tolerate it.
-Wheat Free
-Egg Free
-Soy Free
-Dairy Free
-Corn Free
-Vegetarian
-Vegan

Hale & Hearty (Buckwheat, Corn & Rice)
Hale and Hearty are a new brand to me. As I was preparing for this log
I found them tucked away behind the other pastas at Nourish. The
package, the colour, and the unfamiliar flour blend all compelled me to
give them a go and I must say that they are not half bad. Although
there is still a slight rubbery texture (due to the buckwheat no doubt)
they do come up trumps on nutrition, taste and appearance. As is the
case with most wheat free and gluten free products, the more flours
that go into the blend the better the taste and texture of the final
outcome and Hale & Hearty have proved this under the category of
buckwheat pastas. Although more suitable for wholewheat pasta lovers
it is a good way to get the pluses of buckwheat without the
sacrifices.
-Gluten Free
-Wheat Free
-Egg Free
-Soy Free
-Dairy Free
-Vegetarian
-Vegan

PRODUCT INFORMATION:
Orgran Rice & Millet Pasta Spirals
Ingredients: Brown rice (94.5%), Stoneground Millet (5.5%)
Nutritional Information per 100g:
Energy 1478kJ/351kcal
Protein 7.0g
Carbohydrates 77.4g
of which sugars 1.6g
of which starch 75.8g
Fat 1.6g
of which saturates 0.0g
Dietary Fibre 4.8g
Sodium 0.01g
Gluten 0.0g

Doves Farm Organic Pasta (from brown rice)
Ingredients: 100% Organically grown brown rice
Nutritional Information per 100g:
Energy 1385kJ/338kcal
Protein 7.9g
Carbohydrates 70.3g
of which sugars 0.5g
Fat 1.5g
of which saturates trace
Dietary Fibre 4.1g
Sodium trace

Orgran Buckwheat Pasta Spirals
Ingredients: Stoneground buckwheat 90%, rice flour.
Nutritional Information per 100g:
Energy 1484kJ/352kcal
Protein 12.8g
Carbohydrates 73.6g
of which sugars 4.8g
of which starch 68g
Fat 1.6g
of which saturates 0.0g
Dietary Fibre 4.8g
Sodium 0.008g

Orgran Vegetable Rice Pasta Spirals
Ingredients: Brown rice (99%), vegetables (spinach, beetroot) (1%)
Nutritional Information per 100g:
Energy 1492kJ/353kcal
Protein 6.8g
Carbohydrates 79.1g
of which sugars 0.9g
of which starch 78.2g
Fat 1.7g
of which saturates 0.0g
Dietary Fibre 4.8g
Sodium 0.01g
Gluten 0.0g

Orgran Corn Pasta Spirals
Ingredients: Maize Meal (80%), rice.
Nutritional Information per 100g:
Energy 1403kJ/332kcal
Protein 7.7g
Carbohydrates 69.7g
of which sugars 0.4g
of which starch 69.3g
Fat 1.7g
of which saturates 0.2g
Dietary Fibre 3.2g
Sodium 0.01g
Gluten 0.0g

Hale & Hearty Pasta Spirals (Buckwheat, Corn & Rice)
Ingredients: Corn flour (60%), buckwheat flour (25%), rice flour (15%).
Nutritional Information per 100g:
Energy 1497kJ/353kcal
Protein 7.8g
Carbohydrates 75.4g
of which sugars 0.1g
Fat 2.2g
of which saturates 0.2g
monosaturates 0.6g
polysaturates 1.2g
Dietary Fibre 2.9g
Sodium 0.03g