Helen Tzouganatos

Helen Tzouganatos Easy and delicious gluten and dairy free recipes 📺 Host 'Loving Gluten Free' CH 10 & SBSFOOD 📚GLUTEN FREE EXPRESS out now.

Delicious gluten free recipes for the whole family

08/06/2026

HEALTHY EASY VEGAN TWIX BARS || GF & REFINED SUGAR FREE 🍫 You get that perfect combo of crunchy biscuit, gooey caramel and snappy chocolate… without the gluten, dairy, egg or refined sugar. Super easy recipe 👇
�Makes 12 bars��1 1/2 cups almond meal
3 tbs coconut oil, melted
4 tbs maple syrup�15 pitted Medjool dates
1/3 cup coconut cream
80 chopped dark vegan chocolate + 2 tsp coconut oil
sea salt flakes

Preheat a fan forced oven to 180C and line a 20 x 10cm loaf tin with baking paper.

Combine almond meal, coconut oil, 2 tbs maple syrup and a pinch of salt flakes in a bowl. Evenly press dough into the loaf tin and bake for 15-18 minutes until golden.

For the caramel, add dates, cream, remaining maple syrup and 1 tsp salt flakes to a small saucepan over low heat. Simmer for 3 minutes to soften the dates. Using a stick blender blitz into a smooth caramel then evenly spread over base. Rest in freezer while you make the chocolate topping.

Add chocolate and oil to a small saucepan over low heat and melt to combine. Pour over caramel and return to freezer for 1 hr. Slice into 12 bars. Store in an airtight container in the fridge for a week or freeze for a month.

30/05/2026

GIVEAWAY 🎉🎉🎉 3️⃣ X $300 vouchers 🌱 are the exclusive distributors of VIMERGY in Aus/NZ and they want to help you kickstart your health journey with their premium, high quality organic herbal tinctures and pure plant based capsules. What sets them apart?

✅ Pure, potent healing formulas.
✅ No fillers, binders, alcohol or nasty ingredients.
✅ Concentrated liquid formulas for faster absorption.
✅ Extensive range to support your individual health needs from the best quality zinc for immunity support, licorice root for digestive health, calming lemon balm and high potency B12 for nervous system and energy support.

For your chance to win simply tag two friends in the comments below and follow .

Enter as many times as you like over the next 48 hours (open to Aus/NZ residents only). If you are a lucky winner I will DM you direct (do not give your credit card details to anyone). Good luck!

26/05/2026

VEGAN YEMISTA (Baked Stuffed Tomatoes) 🍅 Ripe juicy tomatoes stuffed with a stunning combination of rice, zucchini, pine nuts and vibrant green herbs. The key to perfect yemista is a loose, moist filling (not a dense, stodgy one). To achieve that perfect texture start cooking the rice in the frypan so it soaks up the tomato juices before finishing in the oven.

Serves 2-3

4-5 large tomatoes
3 tbs extra-virgin olive oil
1/2 onion, diced
1 zucchini, diced
1 garlic clove, finely chopped
handful of pine nuts
1/4 cup medium-grain rice
pinch of dried oregano, cinnamon, sea salt and pepper
handful of fresh parsley, dill and mint, finely chopped
1 large potato, peeled and cut into wedges

Preheat the oven to 180°C (fan-forced). Slice off tomato lids and scoop out the flesh. Mash flesh to form a puree. Set aside.

Add oil, onion, zucchini and a pinch of salt to a frypan over med heat. Sauté for 5 minutes to soften. Add the garlic and pine nuts cook for a further 30 sec. Stir in the rice and cook for a minute to toast. Add the tomato puree, oregano, cinnamon and a generous pinch of salt and pepper. Simmer 5 minutes to reduce. Take off the heat and stir through the herbs. Taste and adjust the seasoning as required.

Season tomato shells with salt and pepper. Spoon filling into shells and top with lids. Nestle in potato wedges and sprinkle salt and oregano over the potatoes. Drizzle extra oil over tray and pour in 3/4 cup water to help cook the potatoes. Tightly seal with foil and bake for 45 minutes. Uncover and bake for another 45 minutes until golden.

17/05/2026

HEALING ACID REFLUX || Understanding the root cause of reflux is essential for healing. As a life long sufferer, I could talk about my experience for hours. If you have any questions just post below. For a wealth of information please head to and please share this reel with anyone you know who suffers from acid reflux. I want to help as many people as possible 🙏

15/05/2026

🔟 MINUTE SMASHED GREEK TACOS 🌮🇬🇷 If you’re a yeeros lover like me make my quick and easy smashed Greek tacos with all those signature flavors in a crispy corn tortilla. This is the express midweek recipe the entire family will love. High protein, wholesome, budget friendly and ready in 10 minutes!!

500g lamb, beef or chicken mince
1 tsp dried oregano
1 tsp smoked paprika
1 tsp sea salt flakes
1/4 tsp cracked pepper. 2 garlic cloves, minced. 6 corn tortillas
extra virgin olive oil to drizzle
filling options- tzatziki, tomato, sumac onions, chips

Add mince, oregano, paprika, garlic, salt and pepper to a bowl. Using your hands, mix to combine. Divide the mince into six equal portions. Spread mince thinly over tortillas, reaching the edges.

Place a frypan over med-high heat. Drizzle a little oil in the pan and press the tortilla meat side down into the pan. Cook for a few minutes until the meat is golden and crispy. Flip tortilla over and cook for another minute (for an extra crispy tortilla place pan under a hot grill for a minute).

Serve with a dollop of tzatziki, sumac onions, tomatoes and chips.

Golden Era Activated 🎉💛
10/05/2026

Golden Era Activated 🎉💛

06/05/2026

10 MINUTE CRISPY GINGER CHICKEN RICE PAPER DUMPLINGS GF/DF 🥟 The express dumpling recipe you’ll be making on repeat. Remember just lightly spray your sheets with warm water to soften to keep the dumplings extra crispy. Recipe 👇🏻

Makes 12

Filling
300g chicken mince
1 tbs ginger, finely grated
2 garlic cloves, finely grated
2 tsp tamari�2 tsp gf oyster sauce�1 tsp sesame oil
pinch ground white pepper
pinch sea salt flakes

Dipping Sauce
2 tbs tamari
2 tsp crispy chilli oil

6 rice paper sheets, halved
drizzle of coconut or light olive oil, for frying

Add all filling ingredients to a bowl and mix to combine. Spray wrappers with warm water to soften (you don’t want them too wet so wrappers stay crispy). Place a heaped tablespoon of filling in the centre and wrap into a flat parcel.

Drizzle a little oil in a large frypan over med - high heat. Add dumplings to the pan and cook for 3 minutes on each side until golden and crispy. Whisk together dipping sauce ingredients and serve with dumplings.

04/05/2026

HEALTHY AIRFRYER BANANA SPLIT GF/DF 🍌 My guilt free sweet treat currently on high rotation. Just cook your banana in the airfryer or oven at 220C for 8 minutes until gooey and caramelised. I love mine topped with dairy free custard, cinnamon and granola for crunch. Get creative as you like. Enjoy!

03/05/2026

BEEF STIFADO (Beef & Onion Stew) 🇬🇷 A mouthwatering slow cooked stew loaded with brown onions, aromatic spices, red wine and tomato. SIMPLE to prepare and the entire family will devour it. Recipe👇🏻 and video demo https://www.youtube.com/watch?v=xZ8FMFo4PV8

Serves: 4-6

Ingredients:
1kg chuck steak, cut into large chunks
½ cup extra virgin olive oil
500g small pickling onions, peeled and whole
5 garlic cloves, finely chopped
2 tbsp tomato paste
1 cup red wine
2 tbsp honey
3 fresh bay leaves
2 cinnamon sticks
1 tsp whole allspice berries
5 whole cloves
2 tbsp balsamic vinegar
200g crushed tomato
Sea salt flakes and cracked pepper

Preheat a fan-forced oven to 160°C. Season beef with salt and pepper. Heat a heavy based oven proof saucepan over medium heat and add 2 tbs of oil. Add beef and sear for 5 minutes until browned all over. Remove beef from the pan and set aside.

Pour remaining oil into the pan and add the onions. Sauté for 3 min until golden. Add the garlic and tomato paste. Deglaze the pan with red wine. Add all remaining ingredients along with 1 cup of water and stir to combine. Return beef to pan and place lid on.

Cook in the oven for 2.5 - 3 hours or until beef is tender and sauce has thickened. Adjust seasoning as required. Serve with rice or potatoes.

30/04/2026

HEALTHY AIRFRYER CHICKEN KARAAGE WITH OLIVE OIL GARLIC MAYO 💪🏼 All the crunch, MINUS the messy frypans and fat. Potato starch gives you a crunchy finish but you can also use cornflour or a plain gluten free flour if that is all you have in the pantry.

SERVES 4

2 tbs tamari
2 cm piece of ginger, finely grated
1 egg white
800g skinless chicken thigh fillets, cut into thirds
1 cup potato starch
1 tbs curry powder
1 tsp sea salt flakes

GARLIC MAYO
2 garlic cloves, crushed
1 egg yolk, room temp
1 tsp dijon mustard
1 tbs freshly squeezed lime juice
pinch of sea salt flakes and cracked pepper
1 cup light extra-virgin olive oil, plus extra for spraying

Place the tamari, ginger and egg white in a shallow bowl and whisk to combine. Add the chicken, mix to coat well and rest for at least 15 minutes.
Combine the potato starch, curry powder and salt on a tray. Then, working in batches, dust the chicken in the spiced potato starch, shake off the excess and transfer to a plate.

Preheat the air fryer at 200°C for 2 minutes. Spray the base rack of the air fryer with some extra olive oil (so the chicken doesn’t stick). Spread out the chicken pieces in a single layer and spray with more olive oil. Cook, shaking the tray halfway through for even browning, for 12 minutes until the chicken is golden and crunchy (or in a fan forced oven 220C for 15-18 minutes). Cook longer for extra crunch and a more golden colour if you prefer.

Meanwhile, to make the garlic mayo, place the garlic, egg yolk, mustard, lime juice and salt and pepper in a blender and blitz to combine. With the motor running, very slowly drizzle in the olive oil until the mayo emulsifies. Taste and adjust the seasoning as necessary. The mayo can be stored in an airtight
container in the fridge for up to a week.

Address

Sydney, NSW
2000

Website

Alerts

Be the first to know and let us send you an email when Helen Tzouganatos posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Helen Tzouganatos:

Shortcuts

Featured

Share

Category