Product review: Helga’s gluten free gourmet rolls

Even though I’m not a fan of gluten-free versions of processed foods (no, the fact that something is gluten-free doesn’t make it automatically healthy), I was very curious when I found out that Helga’s had launched their gourmet gluten-free buns in partnership with Chur Burger and Bar Luca.

I tried a couple of Woolworths stores but they were sold out. Then I tried QE supermarkets and found them there at a much higher price ($8.22 vs $6.99 in Woolies) but I was really keen on trying them.

There are 5 rolls per pack, which seems like an odd (no pun intended) number. The health claims at the front of the package read “Source of Protein, Source of Fibre, Wheat Free, No Artificial Colours & Flavours”. Source of protein, yes, a lot of foods (even fruits and vegetables!) have some protein in them. They don’t say “good source of protein” so I guess they’re not lying (the amount per roll is 5g, which is not a lot). Source of fibre, yes, 3g per serve, again not super high but greater than zero. Wheat free, check. No artificial colours & flavours, check but we’ll come back to this one later. Each roll has 27.7g of carbohydrate, of which 2.5g (roughly 1/2 teaspoon) are sugars.

Making gluten-free bread is tough. Gluten is the thing that makes dough elastic, so there are all sorts of ingredients that need to be added to gluten-free flours to attain the desired end product. The ingredients in the 5 seeds variety are: water, modified tapioca starch (1442), flour (rice, soy), seed mix (9%) (linseeds, sunflower seeds, toasted sesame seeds, poppy seeds, pumpkin seeds), maize starch, canola oil, sugar, quinoa, egg white powder, yeast, iodised salt, psyllium, cultured dextrose, white vinegar, stabilisers (412, 464).

Yes, high fibre, no artificial colours & flavours, but still a very long list of ingredients, of which some are “less natural” than others. If I could eat gluten with no problems I would prefer a sourdough roll made out of flour, water, salt and wild yeast. But I can’t and that is why I choose to eat gluten-free bread only once in a while and eat other less processed naturally gluten-free foods instead (meat and vegetables, for example).

We tried them with shredded chicken, celery & homemade mayo (the classic Peruvian “pan con pollo”), chorizo & American mustard (another popular choice in Perú) and cheeseburger (homemade grass-fed beef patty, tasty cheese, lettuce, tomato, pickle and American mustard). And because it was beautiful and sunny we had a rocket, watermelon & feta salad with balsamic reduction, extra virgin olive oil & pepper.

The buns are a bit crumbly (we didn’t toast them – that might help) but had a good taste unlike other cakey/crumpety ones. They also come in the white variety, which surprisingly has the same amount of fibre per roll.

Sandwiches with Helga's gluten free gourmet rolls

Helga’s Continental Bakehouse

Lupin flakes

Product review: Lupin Flakes

Lupin is a legume with an impressive nutritional profile (40% protein, 37% fibre, 4% effective carbs). It got in my radar last year when I was doing placement at the RPA Allergy Clinic, as it is often recommended for people with gluten allergy/intolerance. Then I forgot about lupin until the 2017 DAA Conference, where The Lupin Co was an exhibitor. They make lupin flakes using a proprietary process that reduces the phytate content of the legume while maintaining its nutritional value. Lupin flakes can be conveniently used as a substitute for cous cous, rolled oats, breadcrumbs, etc. They can also be used to bump up the protein and fibre content of virtually any meal – sweet or savoury.

Package back

I followed a few recipes from the website to make lupin, cinnamon and coconut granola, Moroccan ras el hanout crumbed chicken, lupin crusted roast cauliflower salad, lupin and rice, chocolate protein cookies and warm lupin and Mediterranean roast vegetable salad (not pictured). I was impressed by the versatility of the flakes, they didn’t impart a particularly strong flavour in any recipe and added a nice crunch to the granola and the crumbed chicken. I have also used it as a substitute for rice, given it has the shape and consistency of cauliflower ‘rice’.

Food with lupin flakes

Lupin flakes are currently available at selected health food shops and supermarkets but I think it will become more mainstream in the next few years.

The last thing to note is lupin is an allergen (in fact, last month FSANZ included it as one of the 10 allergens that need to be declared in food labels) so it might not be suitable for everyone.

The Lupin Co
On Facebook
On Instagram

Product review: Green St Kitchen kimchi hot sauce

The makers of my favourite kimchis and krauts (see previous review) have a newish product in their line of fermented vegetable products: a kimchi hot sauce. It comes in a 280ml cough-syrup-style bottle. Be careful when opening it for the first time, as fermentation makes it fizzy. I’m glad I opened it over the sink.

Kimchi hot sauce

The sauce contains red peppers, tomatoes, ginger, garlic, red pepper powder, coconut sugar, sea salt and Korean miso… but don’t worry, it’s not as hot as it sounds! In fact, I found it pretty mild for my Peruvian palate. I loved the taste and would suggest you try it with different cuisines, not just Korean/Asian.

Kimchi hot sauce

Green St Kitchen
On Facebook

Product review: Peak Chocolate Bar by True Protein

Yes, this is a chocolate bar sold as a fitness supplement. This is the sort of thing that gets my coach fired up about the money-driven fitness supplement industry, but I could not resist and had to try it as soon as it got released. Given the ingredient list (80% dark choc, creatine monohydrate, BCAAs, organic caffeine, and Himalayan rock salt), I expected it to be at the very least a decent chocolate bar, even if it didn’t accelerate muscle growth and increase energy as promised.

Peak chocolate bar

Nutrition wise, each 25g serve (1/2 bar) provides 2.5g protein, 4.7g CHO (of which 3.6g are sugar), 70mg caffeine, 1.5g creatine monohydrate and 1.0g BCAAs. The bars sell for $5.90.

Peak chocolate bar NIP

So I gave it a shot pre-workout on 4 consecutive sessions. I loved the flavour and texture, which reminded me of other raw chocolate bars such as Loving Earth, but lacked the fruitiness of my favourite (Alter Eco 85%).

Sadly, I did not seem to get any of the advertised fitness benefits. Maybe I didn’t have the right dose, maybe I’m too old for these things to make a difference, or maybe I suck so much the difference was not significant. Either way, the chocolate was enjoyable as a snack.

Click this link to buy Peak chocolate bar. If you’re not sold on the idea of the choc bar, at least give their protein powders a shot; we use them regularly and can totally recommend them.

Product review: Fine Fettle Eats

I’ve been a Fine Fettle customer for several years now. Their flats have been a life saver when travelling, and an awesome healthy anytime snack. I’m always thrilled to try their new products at the farmers markets. This time the new kids on the block are Eats.

Fine Fettle Eats

Eats come in the universally recognisable instant ramen cups. After brief flashbacks of MSG-laden camping food, I picked up the cups to look at the label. These instant meals are based on dehydrated vegetables and contain no gluten, preservatives or oil. They are also vegan and contain mainly quinoa and legumes with different seasonings.

Vegetable & lentil

Mediterranean quinoa

Mexican quinoa

The contents come in a sealed plastic bag inside the cup, next to a small spork. In the photo below, you can see the three steps for getting your meal ready: inside the bag, out of the bag, in the process of being rehydrated.

Different stages

It takes 180ml of boiling water and 10 minutes to get these meals ready and I’m happy to report that they are exponentially better than ramen cups. I liked all flavours, although my favourite was vegetable & lentil, which was nicely seasoned with cumin and had a noticeable chilli kick. Alvaro found it too spicy and preferred the Mexican quinoa, which, unexpectedly, was the milder of the three. Mediterranean quinoa, with a distinct tomato flavour and a bit of heat, was my second favourite.

Ready to eat

At the time of writing this post, Eats are not in Fine Fettle’s website yet, so if you want to buy them head to Eveleigh farmers markets on Saturday mornings. I paid $5 per cup, but I’m pretty sure this is an introductory price only.

Fine Fettle
On Facebook

Kooee jerky

Product review: Kooee! jerky

Jerky and macadamias are my go-to snack when I need something nutritious and portable. My favourite macadamias are Hand’n’Hoe (I buy them at the Eveleigh farmers market) but I’m still looking for the “perfect” jerky.

I was researching some things (read: wasting time) on the net when I came across Kooee! jerky, which caught my eye thanks to their short list of gluten-free, refined sugar-free ingredients. This jerky is made in Tassie using top quality Cape Grim grass-fed beef.

Smoked chipotle, sesame ginger

The current flavours are smoked chipotle and sesame ginger. I love the packaging, both visually and functionally. The serve is not huge but you can reseal the bag in case you don’t finish all the jerky in one go. The jerky pieces are the right size (don’t you hate when you get a long strip that is impossible to break down with your bare hands?) and, most importantly, very thin. This means that they are easier to chew and, in the case of the sesame ginger, crunchy. I absolutely loved both flavours but if I had to choose, I would pick the smoked chipotle, which was not very hot.

Smoked chipotle nutrition facts

Sesame ginger nutrition facts

I also got a sneak peek of new flavours that are in the pipeline: habanero and mountain pepper.

Habanero, mountain pepper

The habanero flavour is H-O-T, even for me. The heat overpowers the flavour if you eat these by themselves but I can imagine they would make a great vehicle for guacamole, for example. The mountain pepper was nice, with a more familiar jerky flavour.

Habanero nutrition facts

Mountain pepper nutrition facts

Out of the four flavours I sampled I preferred the two that are currently on the market (sesame ginger and smoked chipotle). A huge thanks to Andy for sending me the samples, and, most importantly, for his excellent customer service. I have found my favourite brand of jerky.

Head over to Kooee!’s website to learn more about this great beef jerky.

Saucisson Australia

Product review: Saucisson Australia

One of the most recent stallholders at the Eveleigh farmers markets is Saucisson Australia, selling premium French pork products such as fresh and cured sausages, and pork rillettes.

The saucissons come in different shapes and sizes but are essentially the same. The quality and flavour are outstanding, quite possibly able to beat your favourite Italian salame.


The rillettes are also great, and while the French recommend spreading it on bread, I normally enjoy it with celery and carrot sticks. The duck fat used for sealing the product is perfect for cooking eggs or greens.


We’re also big fans of the the Toulouse sausages, made with pork (97%), salt, black pepper, white wine and garlic. Yes, no fillers or additives, the way all fresh sausages should be.

Toulouse sausages

Saucisson Australia
On Facebook

Product review: Green St Kitchen fermented vegetables

There’s a new player in the fermented vegetable market. Green St Kitchen make kraut in 2 flavours (ginger + tumeric, jalapeno + allspice) and kimchi also in 2 flavours (white miso + dry red pepper, Thai chilli + galangal).


I’ve tried the white miso + dry red pepper kimchi and the ginger + tumeric kraut ($16.95 each in Dr Earth) and loved both. Is there a difference with other brands of raw fermented vegetables? I don’t know, but my take is that it’s good to don’t stick to a single brand or flavour to get the most out of different probiotic strains and phytonutrients in the herbs and spices.


I was excited to learn that they have a hot sauce coming soon. Can’t wait to try it.

Green St Kitchen
On Facebook

Product review: Bulletproof collagen bar

On our visit to Paleo Cafe Burleigh I noticed the new Bulletproof® collagen bars on sale. If you haven’t heard about the Bulletproof® diet or Dave Asprey head to his website: to find out.

Bulletproof collagen bar

The ingredients in these bars are: organic cashew butter, Bulletproof® Upgraded Collagen Protein, chicory root fiber, Bulletproof® XCT™ Oil Powder, (Caprylic and Capric Acid Triglycerides sourced from coconut and/or palm kernel oil) organic cashews, organic Bulletproof® Upgraded Chocolate Powder (raw cacao powder), Bulletproof® Brain Octane (Caprylic Acid Triglycerides sourced from coconut and/or palm kernel oil), organic coconut oil, sea salt, stevia. The carb content is 15g of which 2g are sugars. Pretty good IMO.

Bulletproof collagen bar

The bar is on the dry side, which I prefer over the more chewy texture. The flavour was awesome and, while not as effective as a Bulletproof® coffee, it seemed to provide a bit of a buzz.


Optimoz (Australian distributor)

Product review: Chrissy’s Cuts sausages (plus recipe inside)

These paleo-friendly sausages are made with quality cuts of meat that come from ethically farmed free-range and grass-fed animals. In addition, they do not contain any fillers, flours, nitrates or additives. I love her tagline “because meat shouldn’t be a mystery”.

Pork shoulder sausages with bacon and maple syrup

The current varieties on offer are beef brisket with smuggled greens and pork shoulder with bacon and maple syrup (killer combo!). I got a pack of the latter to sample. As you can see from the photo below, the ingredients list is super clean.

Pork shoulder sausages with bacon and maple syrup

Instead of just cooking the sausages and throwing them on a pile of coleslaw (my default modus operandi), I decided to use them to make a version of a breakfast that I’ve been digging lately: Scotch eggs. I normally use pork mince and season it with herbs and spices, but these sausages made everything so much easier. This can literally be a 2-ingredient recipe (if you serve it sans dipping sauce), and works beautifully for breakfast, as party/picnic food or as a snack on the go.

Bacon & maple Scotch eggs with chipotle mayonnaise
Yield: 2-4 servings

Scotch eggs


To serve

  • 2 tablespoons mayonnaise, homemade if possible
  • 1/8 to 1/4 tsp chipotle powder


  1. Hard-boil the eggs to your liking. Here’s my method: put in a pot, cover with cold water, bring to a boil and wait 2 minutes. Turn heat off, leave eggs in the pot for 20 minutes. Drain water off the pot, leave eggs to cool down for approximately 50 minutes.
  2. Pre-heat oven to 180°C.
  3. Squeeze sausage contents from the casings. Divide in 4 even portions.
  4. Extend a portion flat in the palm of your hand, forming a circle. Place an egg on top and wrap it with the meat. Make sure the coating is even and there are no gaps.
  5. Put wrapped eggs on a tray and bake for 20-25 minutes or until browned.
  6. Mix mayonnaise and chipotle powder.
  7. Dip eggs in chipotle mayonnaise and enjoy.

Chrissy’s Cuts
On Facebook