Vanessa Pike-Russell

After my previous efforts to find Gluten Free items I am happy to share that there is a directory of Gluten Free Eating in Australia.

Welcome to the Gluten Free Eating Directory … a comprehensive gluten free guide dedicated to making gluten free eating easier across Australia! Our established free-to-use website provides detailed information about restaurants, cafes, takeaways, shopping outlets, products, manufacturers, gluten free online shops, services, publications and ‘eat’n’stay’ options that cater for gluten free diets. So if you have coeliac disease, gluten intolerance, dermatitis herpetiformis, or just prefer not to eat gluten, this site is for you.

Unfortunately there are no Illawarra restaurants or cafes added to the NSW map search but I hope that we can change that. If you have seen the words 'gluten free' on a menu near you, please let me know or contact the Gluten Free Directory directly. Many hands make light work and here's hoping the Illawarra restaurants and cafes will make it easier to find gluten free eats!

After a little research (and some help from @sejtraav ) I can confirm some gluten free action at Lee and Me in Crown St, Wollongong and at Beachouse Restaurant, Wollongong harbour. More to be added to

Gluten Free Eating Directory
For all enquiries, including feedback about our site, please contact:
Phone: (03) 5443 7777
Mobile: 0400 558 741

Update: I just heard from the lovely people from Gluten Free Eating Directory and there are two businesses listed in the south coast area

Feast of Kangaroo Valley Image

Gluten Free Options
 Range of gluten free food hamper bags
 Convenient, easy and deluxe gluten free catering option

Berihurikari Image
Available From
 Orders can be placed directly with Berihurikari (see contact details above). Curry choices and prices are available on the Berihurikari website (click link on this page)
 Deliveries are made to NSW Central Coast, Blue Mountains and Sydney suburbs. See website for details or contact Berihurikari direct
 Berry Markets (1st Sunday of the month)
 Kiama Produce Market (4th Saturday of the month)
 Bowral Produce Market (2nd Saturday of the month)
 Wollongong Mall Markets at Crown Central (every Friday)
 Major events at Homebush stadium (from the food vendor area outside the stadium)
 Various retail outlets including Manuka Fine Food Store (Canberra), Green Poppy (Shellharbour), Jamberoo General Store (Jamberoo), Kangaroo Valley Supermarket (Kangaroo Valley), Mangerton Convenience Store (Mangerton), Keiraville Fine Cuisine (Wollongong), Emporium (Berry)

More information:

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Vanessa Pike-Russell

A glass jar of Spectrum Naturals brand organic...Image via Wikipedia

In my search for Gluten Free flour, sugar substitutes and coconut oil for my biscotti and canneloni recipes I have visited both Woolworths in Warilla, Coles in Warrawong and some delicatessens. Sadly it is very difficult to source Millet, Quinoa and buckwheat flour in the larger supermarkets. What's worse is that there is no longer a health food store at Westfield Warrawong so I have returned home with Xanthum gum from Coles, Polenta flour from an Italian deli in Warrawong, and some sore feet!

When I got home I decided to look online and source all my ingredients in the one place. I've had some success locating my supplies and learned some things along the way, including how to make my own nut meals and the health benefits of Coconut flour. I am curious to learn how the texture of baked goods will be affected by the addition of coconut flour and coconut oil. One site which produces its products in Philippines but based in Australia is NUI.

"Supplying Australia and New Zealand with 100% Certified Organic Virgin coconut oil, coconut flour, 100% Pure organic black chocolate, coca nibs, Nui Maple Biscuit Mix, Nui Coconut Pancake Mix."

100% Pure Organic Coconut Flour

100% Pure Organic Coconut Flour

organic & natural

Coconut flour is made from ground coconut meat and is an excellent high-fibre alternative to wheat. It has the highest fibre content of any flour. Having a very low concentration of digestible carbohydrates makes it an excellent choice for those who must restrict their carbohydrate intake.

Coconut flour can be used to make breads, cakes, pies, and other baked goods. Use 15-25% in place of other flours in standard recipes.

  • gluten-free
  • wheat-free
  • soy-free
  • contains no fillers
  • low-carb
  • high-fibre
  • product of the Philippines
  • Ingredients: Organic Coconut Flour
100% Pure Organic Coconut Flour Size

100% Pure Organic Coconut Flour 1kg $15.95 +
100% Pure Organic Coconut Flour
500g $8.95

I've been reading about the benefits of Coconut Oil since learning of the dietary requirements of some young friends who cannot process animal fats in a normal fashion. NUI offers a 100% Certified Organic Virgin Coconut Oil in bulk or smaller packs which may prove to be cost effective over time.

100% Certified Organic Virgin Coconut Food Oil

100% Certified Organic Virgin Coconut Oil

Coconut oil is the most versatile dietary oil on earth.

Our virgin oil is:

  • fairly traded
  • certified organic
  • contains no hydrogenated oils
  • no trans fatty acids
  • is not refined
  • is not bleached
  • is not deodorized
  • no GM ingredients

100% Vegetarian. Ideal for cooking, baking, frying or spreading. Delicious enough to eat straight from a spoon. A smooth, creamy, all purpose oil.

100% certified organic virgin coconut food oil SIze

Nui 100% certified organic virgin coconut food oil 440ml $17.00 + P&H
Nui 100% certified organic virgin coconut food oil 1 litre $32.00 + P&H
Nui 100% certified organic virgin coconut food oil SPECIAL PRICE 10 litre $225.00 + P&H
Nui 100% certified organic virgin coconut food oil SPECIAL PRICE 20 litre $400.00
+ P&H

Other products from NUI include:

Other brands of Coconut Oil and Flour include:

Tropical traditions

Kokonut Pacific Niulife virgin coconut oil

And a great overview to nut meals

I also found a great organic food store called 'Doorstep Organics' which delivers to Sydney and Wollongong. Thankfully they stock Millet flour around $8/kilo and Buckwheat flour around $6 per kilo and Quinoa at a staggering $14/kilo. I am sure to put in a large order next week and in the meantime ring around some local delis and ask them to order in more gluten free flour as I am certain I am not the only one finding it difficult to source gluten free flours and coconut oil in bulk quantities.

I may take a trip down to the lovely Shellharbour Village to Green Poppy. I had a vague memory of them stocking gluten free flours and after some googling I've found their website and reviews and it seems I'm in luck! I've just emailed them asking what gluten-free products and sugar-alternatives they stock and hope to finally source some agave syrup for one of my biscotti batches.

My young friend Siobhan is on a cancer-fighting diet which restricts most types of sugar and I want her gluten-free and sugar-free biscotti to taste the best they can. I am hoping to have a taste test this weekend and bring a smile to her sweet little face. Her Dad Michael has been a fountain of information and due to her restricted diet I have been learning a lot about suitable sugar alternatives, oils and flours. It has been a challenge learning to bake with buckwheat on a very short list of flours which are suitable. The last time we baked I made a cake out of buckwheat pancake mix and some pears for sweetness. It wasn't the most appetising cake but she loved it anyway and I'm hoping that with the addition of coconut flour to that list since they will not only be healthy but taste great. All the recipes I have been reading state that buckwheat flour should only make up half of the flour in a recipe. I can only imagine that the coconut oil and coconut flour would make them taste extra delicious. I guess the proof is in the tasting.

I'll keep you updated on my gluten free baking progress. Wish me luck!


On a sidenote, I did hear some heartening news that the House of Hope Food Barn at Warrawong stocks Gluten Free Flour and Bread. I hope to visit next week and will share what I learn. There is talk of a Food Barn opening in Warilla in the future, something that I am sure will be well-received with free bread, fruit and vegetables for low income earners, pensioners and students. They also have boxes of food for $30 including meat and groceries. Please print out the flyer and spread the news.

If you know of any sources of gluten free flour either in the Illawarra or Online please leave a comment on this blog post and I will add it to the directory with a link to your profile or comment link.

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Vanessa Pike-Russell

After much deliberation I have decided to hire a stall at the Shellharbour Village Markets, starting on August 9th and once a month on the second Sunday thereafter. I will be selling gluten free biscotti, (chocolate biscotti and biscotti with pistachio), my world famous butter shortbread and some cannoli with a sweet ricotta cheese filling. I have been making butter shortbread since I was a teenager and it is much requested by friends and family. The gluten free biscotti is inspired by my visit to Tutti in Italia, Italian Day at Wollongong Mall earlier in the year and I will be selling hot chocolate as well, the perfect accompaniment and is sure to warm me up as I man the stall from 9am until 2pm.

I will also have my photography portfolio and some samples of my work in commercial, food and portrait photography and I will be offering special packages including glamour photography sessions and 3, 6, 9 and 12 month baby portrait sessions.

Over the next week I will be trialling three varieties of gluten free biscotti
  • one with cornmeal, cornflour and xanthum gum and pistachios
  • millet flour, buckwheat flour, quinoa flower and cranberries
  • another with millet flour, buckwheat flour, quinoa flour and unsweetened cocoa
I'm also testing out a recipe for Cannoli filled with ricotta from the Womens Weekly Italian Cookbook. I'm a big fan of Cannoli since my first visit to Tonitto Continental Cakes in Port Kembla and I love ricotta cheesecake so I'm excited about the combination.

I've missed out on a lot of late due to poor health and I'm glad to be getting back into the swing of things. Bring on Spring!

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Vanessa Pike-Russell

As seen on foodbuzz, delicious cheddar cheese straws for those of us who are doing our best to keep away from potato chips and other snacks. Quick and easy to make and they taste great!
Cheddar Cheese Straws

Image by The Gourmet Foodie. My own photo coming to a monitor near you tomorrow.
I will be making some Cheddar Cheese straws. Looks delicious!

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Vanessa Pike-Russell

One of my food reviews was featured on today.
Sweet! Curiously it was for whitebait aka chanquettes.
Whitebait tapas from La Marina Tapas Bar and Restaurant

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Vanessa Pike-Russell

Strapped for cash? You can get a great meal from the following locations listed in the Food Fairness Low Cost & Free Meals directory with some I have added (look for the *) and can recommend.
If you know of a low cost or free meal that isn't added, please let me know!

Rump Steak with vegetables from Warilla Sports club

Can you believe this large piece of rump steak only cost $7?

Alternatively, you could try the Rump Steak with salad.

Warilla Sports Club bistro $7 rump steak with chips and salad

Thursday and Friday night specials, $7 Steak with sides from Warilla Sports Club

Albion Park RSL Memorial Club

Corner Hamilton Road and Tongarra Street,
Albion Park
Monday to Friday
11.30am - 2.00pm
Lunches: members $5.50 and non-members $6.50
Ph: 4256 1200

Berkeley Sports Club
Wilkinson Street, Berkeley
Monday to Friday
12.00noon - 2.00pm
Lunches: $6.50
5.30pm til 8.30pm
Dinners: blackboard specials
Ph: 4260 7000

Bulli Workers Club
313 Princes Highway, Bulli
Monday to Saturday
12.00noon - 2.00pm
Lunches: $5.50
Sunday Roast and Dessert $6.50
Ph: 4284 3379

Collegians Rugby League Football Club
Corner Charlotte and Flinders Street, Wollongong
Monday and Wednesday to Saturday
12pm - 2pm
Lunches: $5.50
Tuesday 6.00pm - 8.30pm
Dinners: $3.00
Ph: 4229 7711

Dandaloo Hotel
Kanahooka Road, Dapto
Monday to Sunday
11.30am - 2.30pm
Lunches: $5.50
Monday to Sunday
5.00pm - 8.30pm
Dinners: $5.50
Ph: 4261 1122

Dapto Leagues Club
Bong Bong Road, Dapto
(Close to train station)
Monday to Friday
11.30am - 2.00pm
Lunches: $5.00
Ph: 4261 1333

Fraternity Bowling Club
11 Bourke Street, Fairy Meadow
Monday to Friday
Pasta dinners $5.00
Ph: 4283 3333

Gerringong Bowling and Recreation Club
Pacifi c Avenue, Werri Point
Monday to Sunday
Lunches: $7.00
Monday, Tuesday, Friday, Saturday
and Sunday
Dinners: $7.00
Ph: 4234 1414

House of Hope Food Barn
Shop 5 Winnima Way, Berkeley
Thursday and Friday
10.00am - 4.00pm
Budget food (conditions apply)

Illawarra Master Builders Club
Church Street, Wollongong
Monday to Sunday
Provide half roast meal at lunch
and dinner for $6.50
Ph: 4229 6466

Illawarra Leagues Club ‘The CafĂ©’
97-99 Church Street, Wollongong
Provides several options at lunch and dinner
for a cost of between $5 and $7.50
Ph: 4229 4611

Illawarra Yacht Club
1 Northcliffe Drive, Warrawong
Monday to Friday
Lunches: $4.50 for members
Membership: $7.00 per year or $2.00 for pensioners
Ph: 4276 4778

Kiama Bowling Club
100 Shoalhaven Street, Kiama
Wednesday to Sunday
Lunches: 12noon - 2.00pm $6.50
Tuesday to Sunday
Dinner: 6.00pm - 8.00pm $6.50
Ph: 4232 1176

Kiama Golf Club Bistro
Oxley Avenue, Kiama Downs
Monday to Friday
Lunches: 10.30am - 2.00pm $7.00
Ph: 4237 7300 or 4237 8495 option 4

Seasons Brassiere at the Steelers Club
Corner of Burelli and Harbour streets, Wollongong
Monday to Friday
12.00noon - 2.00pm
Lunches: $7.50
Ph: 4227 2255

Warilla Bowls and Recreation Club LTD
Jason Avenue, Barrack Heights
Tuesday only
Lunch: a two course meal, tea and coffee in the
bistro for $7.00
Thursday night - Kids U/12 Eat Free*

Warilla Sports Club *
54 McGregor Avenue Barrack Heights
Lunch: Tuesday, Wednesday, Thursday and Friday Lunch $5.00
Menu varies from day to day. Regular favourites include Roasts, crumbed fish, schnitzel, Lambs fry & bacon, pasta.
Thursday and Friday Night $8 steak and $8 snitzel night
Ph: 42963000

Windang Bowling Club *
Judbooley Pde, Windang 2528
Blackboard Specials
Thursday nights $8 meal special
$6 Lunch Monday - Friday
$8 Lunch Saturday and Sunday
Phone: (02) 4296 4044 Fax (02) 42964920

Woonona Bulli RSL Club
455 Princes Highway, Woonona
Monday to Sunday
12.00noon - 2.30pm
Lunches: $6.00 - $7.50
5.30pm - 8.30pm
Dinners: $6.00 - $7.50
Ph: 4284 1577

Wollongong RSL Bowling Club
120 The Avenue, Figtree
Monday to Friday
11.45am - 2.30pm
Lunches: $5.00
Ph: 4227 1888

Wollongong: Food Fairness
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Vanessa Pike-Russell

Renowned Kangaroo Valley nutritionist Dr Rosemary Stanton will today call for the clock to be turned back and a return to locally farmed, organic foods.

But this time she won't be using a healthier diet or wealthier bank account as an incentive.

Instead she will argue that returning to sustainable food systems is also necessary for the environment.

"There's a need for people to consider the greenhouse gases that are involved in the production of foods, not only in agriculture but also in packaged foods, processed foods, foods that are out of season and foods with lots of additives," Dr Stanton said.

"One of the biggest problems we have is the huge choice available. We have more than 30,000 foods, including 1800 snack foods.

"The production of those foods is really quite unsustainable.

"It's time to get people back in touch with food."

Dr Stanton will be the keynote speaker at today's Illawarra Regional Food Forum, hosted by Illawarra Food Fairness and held at the University of Wollongong.

Experts from a range of fields will discuss the growing problem of food security and prepare a submission for a state forum to be held in October.

Dr Stanton said the Illawarra's good rainfall and rich soil meant it could lead the way in growing and selling food locally.

Source: Courtney Trenwith, Illawarra Mercury 1/07/2009

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When I met my husband I had no idea how many people suffered from an allergy to capsicum and how much it affected their ability to buy takeaway food and pre-prepared meals such as frozen vegetable mixes, sauce mixes and European foods.

Minor attacks would include dizziness, shortness of breath, belching, vomiting, constriction of throat, followed by days of 'Burp! Capsicum' cries and the sweating out of capsicum through the skin and a particular body odour for days afterwards.

ALSO KNOWN AS: Food Allergy - bell pepper

"Food Allergy - bell pepper: A bell pepper allergy is an adverse reaction by the body's immune system to bell peppers or food containing bell pepper. The body's immune system produces immunoglobulin E (IgE - an antibody) and histamine in response to contact with the allergen. The specific symptoms that can result can vary considerably amongst patients from a severe anaphylactic reaction to asthma, abdominal symptoms, eczema or headaches." (Wrong - Allergy to capsicum)

So many restaurants in Australia use capsicum to liven up the colour of a dish, the vibrant yellow, red and green capsicum also adding some flavour as well as colour. Unfortunately, most do not realise that for some of their patrons the capsicum oil can cause a fierce allergic reaction when fresh capsicums have been used, at worst causing an asthma attack.

Never heard of capsicum? Perhaps you have heard of some of its other names:

Other Names:

African Bird Pepper, African Chillies, African Pepper, Bird Pepper, Capsaicin, Capsicum annuum, Capsicum baccatum, Capsicum chinense, Capsicum frutescens, Capsicum minimum, Capsicum pubscens, Cayenne, Cayenne Pepper, Chili, Chili Pepper, Chilli,...
See All NamesAfrican Bird Pepper, African Chillies, African Pepper, Bird Pepper, Capsaicin, Capsicum annuum, Capsicum baccatum, Capsicum chinense, Capsicum frutescens, Capsicum minimum, Capsicum pubscens, Cayenne, Cayenne Pepper, Chili, Chili Pepper, Chilli, Chillies, Cis-capsaicin, Garden Pepper, Goat's Pod, Grains Of Paradise, Green Chili Pepper, Green Pepper, Hot Pepper, Hungarian Pepper, Ici Fructus, Katuvira, Louisiana Long Pepper, Louisiana Sport Pepper, Mexican Chilies, Mirchi, Oleoresin capsicum, Paprika, Pimento, Red Pepper, Sweet Pepper, Tabasco Pepper, trans-capsaicin, Zanzibar Pepper, Zucapsaicin." (Webmd)

Is it surprising that I find it difficult to screen all the prepared food items available in supermarkets and deli's when there are so many names for capsicum? What's even more confusing is that not all forms cause an allergic reaction. Paprika powder does not seem to cause a reaction and yet some hidden capsicum in a stir fry can cause dizzy spells, throat closing up and panic attacks.

"All peppers contain capsicum, the stuff that makes peppers hot, in varying amounts. Also present in peppers, in differing amounts or not at all, are profilins, Bet V1 (a common food allergen), and protein P23. A sampling of ten different peppers might all look the same, but, depending on the strain, a person with a pepper allergy might react to all of them, only three of them, or none of them. An allergy is the body's immune system response to an allergen. On the first exposure to an allergen, the body becomes sensitized. No symptoms of an allergic reaction are noticed but the body produces an antibody IgE. At the next exposure to the allergen, the body is prepared to defend itself against the allergen. More IgE is produced and an allergic reaction occurs which may include runny nose, sneezing, wheezing, itching, swelling, hives, vomiting, stomach cramps or diarrhea. With each subsequent exposure to the allergen, the body has an increased allergic response. This type of allergy is known as a Class I or complete food allergy... characterized by itching, tingling, swelling, and lesions in and around the mouth. A less common occurrence with OAS is anaphylaxis, the life-threatening allergic response resulting in narrowing airways, decreased blood pressure and heart malfunction." ( - Capsicum)


* Mexican food - ingredients often state 'bell pepper' or 'red pepper'
* Italian food - capsicum is used a lot in recipes. Make sure you check the ingredients of a sauce or in recipes. My favourite recipe for Spaghetti Bolognaise included capsicum which added a savoury sweetness to the dish
* Chinese take-aways - more and more restaurants and take-aways are using capsicum for colour and flavour. Get to know your staff and check that there is no capsicum in the dish or garnish

* frozen vegetable mixes
* salsa
* salad bars
* pizza toppings

Create a business card to hand to the waiter which states the allergy and known names for capsicum. Most people are unaware of capsicum allergy and will send back your dish with the offending capsicum removed from the plate rather than re-making it, leaving behind the oil of the capsicum on the meal which can still cause a reaction. Sometimes all it can take is for a piece of capsicum to be leaning against another ingredient in a dish for it to cross-contaminate due to the oils released by the capsicum in cooking.

Make sure to ask the waiter to ask the chef if there is capsicum in the recipe, sauce or garnish. You'd be surprised how many times I have requested 'no capsicum' for a dish to be served which has fresh capsicum as garnish.

If you wish to have salad with your meal but there are lashings of fresh and cooked capsicum throughout the salad bar ask the waiter to put aside some capsicum-free salad the next time they are freshening up the salad bar. It is often used only as garnish and a sampling of the salad bar without capsicum has often been possible.

If you work in the food industry and are aware of some patrons that have allergies to capsicums please make sure to include capsicum in the list of ingredients or include an itemised list of dishes that do contain capsicum or the availability of dishes that can be prepared without capsicum in dish or garnish.

It can be frustrating for a waiter to be told that a dish has capsicum and has to be sent back so try and make the most of your time when ordering to double check with the chef or staff that there is no capsicum in either of your meals. We often like to share a taste of each other's meals so be sure to express that despite the fact only one party member may have the allergy you would prefer there was no capsicum on either plate.

When ordering pizzas make sure to be very clear to the person taking your order that there is to be absolutely no capsicum in the meal. If they do send you out a pizza or other meal that does contain capsicum take a photo, phone them up and have them replace it. When it starts to cost them for making the mistake they will be more likely to remember you the next time you order.

An example is the two pizzas below. The one on the right arrived first, a supreme pizza which was ordered with the explicit instructions - NO capsicum. As you can tell, what we received was loaded with capsicums of three varieties. The pizza on the left was what we received as the replacement. When we showed the driver the difference between the two pizzas he was as amazed as we were with how dramatic it was. One slice of pizza had been eaten because it took over half an hour for the replacement pizza to arrive. The driver said that we could keep both pizzas and it was eaten by a house guest who had no problem with capsicum but it just goes to prove how easily a mistake like this could happen.

Supreme Pizzas - one  loaded with capsicum (bell peppers) by you.

There have been times when my husband has gone without a meal simply because the words NO CAPSICUM hadn't been written on the document. There are some waiters who will glare and return with the same plate, only the capsicum has been picked off the dish and no attempt to hide the fact they don't care.

ALSO KNOWN AS: Food Allergy - bell pepper


Image of Capsicum from Wikipedia - Allergic reactions to bell peppers

Hort - capsicum pepper

WebMD - Capsicum

Wrong - Allergy to Bell Pepper (Capsicum)

Article written by Vanessa Pike-Russell for Illawarra Food Reviews

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Vanessa Pike-Russell

My Chocolate Shoppe has moved!

I was really sad when a comment was made on this blog that my favourite chocolate shop had closed down. Luckily I'm a wiz at research and found a listing in the White pages for My Chocolate Shoppe in Kiama. Yay! Yet one more reason to make the trek down to Kiama! Shellharbour Village will never be the same for me but I'm glad that they are still in business!

( More photos )

New address is:

Shp 13/ 106 Terralong St
Kiama NSW 2533
Show map...

Phone: (02) 4232 4225

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Ever since the news article on Pomegranates as a superfood I have been eating them or drinking the juice at least once a month. Several of my photos of pomegranates have been used in magazine and newspaper articles around the world. One such article is by Avocado magazine which featured my heart shape made out of pomegranate seeds above.

[ Photo of pomegranate heart published in Avocado magazine ]

In Pomegranates: 70 Celebratory Recipes By Ann Kleinberg she writes:
"The culinary and mythological virtues of pomegranates have been extolled in art and literature since the time of the ancient Greeks, and these days the fruit is enjoying the spotlight as one of the hot new culinary trends. Famed for its tart, refreshing juice and for its symbolism of royalty and fertility, the pomegranate is guaranteed to perk up almost any meal. Whether an integral part of a dish’s composition or adding a bit of color and surprise as a garnish, pomegranates bring beauty and stimulating flavor. Pomegranates offers the natural and cultural history of the pomegranate throughout the world; gives tips on how to buy, eat, and use this delectable fruit; and then dishes up a comprehensive collection of 70 pomegranate recipes. More and more people seem perfectly happy to wrestle with this amazing fruit to experience its hard-gotten but ultimately satisfying taste treasure."

If you love the flavour of pomegranates but hate how fiddly and messy they can be then I heartily recommend you spend the five dollars or so on some Pom juice. It is a great addition to a cocktail, juice blend or nice way to start the day with a nip of pomegranate juice. My favourite is POM juice but there are others out there, including Bickford which isn't as sweet as POM.

Taste of Summer - Pomegranate fruit by you.

Robert A. Newman, M.S., Ph.D. writes:
"If you're wondering why an entire book is devoted to one fruit, the pomegranate, wonder no more. With its complex qualities, including its highly concenrated supply of antioxidants, its ability to regulate hormones, and its antibacterial, antifungal, and antiviral qualities, this fruit stands out in high profile, even among all the marvels of contemporary natural medicine and therapeutic nutrition. This book investigates why the pomegranate deserves to be called "The Most Medicinal Fruit" and discusses how pomegranate can help: reduce the risk of various cancers, cardiovascular disease, and stroke; slow or prevent the harmful effects of chronic inflammation and oxidation; prevent postmenopausal conditions in women and prostate problems in men; maintain brain function, joint health, and a strong immune system; prevent Alzhemier's disease, osteoarthritis, and infection. After many centuries in which the pomegranae's medical usefulness was revered, but then forgoten in the stampede of pharmaceuticals, the pomegrnate is again approaching center state as a modern-day fountain of health."

Pomegranates: 70 Celebratory RecipesPomegranates: 70 Celebratory Recipes by Ann Kleinberg
Buy new: $11.21 / Used from: $5.49
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Pomegranate: The Ultimate Health FoodPomegranate: The Ultimate Health Food by Robert A. Newman
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Illawarra Food Reviews

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Vanessa Pike-Russell
A guide to sweet treats found in Wollongong, Shellharbour and Kiama cities.

One of the best kept secrets of the Illawarra and they keep winning awards for their quality cakes, pastries, breads and other delectable treats. Make sure you try their pecan pie, individual lemon meringue pies, cheesecakes and their cupcakes with attitude.

Delicious cupcakes   
Individual Cheesecakes
 Birthday cake decorated with lollies
Shortbread hearts and chocolate cookies
from mixed goods store next door

Jumbo size Wagon Wheel from Queen Street Bakery has to be tried to be believed. Only $2
Sure to bring out the inner child in adults and a great experience for kids who may never have tried a Wagon Wheel before.

Contact Details:
24 Queen St Warilla
NSW, 2528 Australia
Ph: (02) 4296 7133

I have been a fan of Tonitto Continental Cakes since my first visit as a young girl. My Uncle Rocco owned an Italian Restaurant (The Capri) nearby and my cousin Marina and I would visit Tonitto's and by some of the amazing canoncini (cones filled with custard or chocolate) or connoli.

When I grew up I became very fold of the Rum baba.

Rum Baba that will make you cry 'mama' they are so good!

And you can't visit Tonittos without a Zabaglione.

In 1996 I had my wedding cake made at Tonitto's. They make an amazing tiramisu cake with icing and fresh flowers. Everyone loved the cake, especially those who do not like traditional wedding cake.

Photos © 2009 Tonitto Continental Cakes
169 Wentworth St Port Kembla NSW 2505
Phone: +61 (02) 42751977

Zweefers Divine Cakes
When living in Corrimal for a few years I would visit the Gourmet Platter in what used to be Corrimal Shopping World and drool over the Zweefers Divine Cakes in their cake display cabinet. Then I found out that they had a store within the same complex and was amazed at the range of products and the fresh tastes. Since then they have moved to Fairy Meadow and have a large store where you can dine in or take away these delectable offerings which are sure to tempt. Don't go there on an empty stomach! 

43 - 45 Princes Highway,
Fairy Meadow, NSW 2519
Phone (02) 4285 4155

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