Gluten Free Flour

Since becoming gluten free, I have been reading up, and at times trying to re-learn new ways to make some of my favorite recipes. At this time, due to limitations on diet, I have not been able to do much. My dad though has become more interested in cooking gluten free, and so was inquiring as to how to make gluten free flours. The ones at the stores don't seem to taste right, nor are they in the price range we would like to spend for flour. 

One thing that has been hard to grasp is how to create the right gluten free flour for baking. There seems to be an art to this. This new way of cooking feels like a foreign language at times. It's definitely not the way my grandma or mom cooked. No more "...add flour..." and wallah it's done! You need the right combination of flours to make the recipe work. In addition, buying gluten free flours are bit more than what I would like to spend at this time... and at times don't taste as good.    

I enjoy reading "Gluten Free Girl's" cooking adventures. Here is some excerpts from her on how to make gluten free flour.   

"You see, I have been realizing this lately: if you bake by weight in grams and you have a recipe based on the solid ratios that work for the different baked goods, you have a great gluten-free recipe waiting to be made. Simply substitute 140 grams of gluten-free flours for 140 grams of gluten flours, and you have it.

... other than a difference in color, baked goods made with whole-grain flours are fairly identical in texture to the starchy AP mix we used for the cookies. That means the protein of quinoa, the iron of teff, the goodness provided by these different flours? They can show up in everything you bake.

Want to make a whole grain all purpose (AP) mix in your kitchen? Here's how.

We're working with 70% whole grains/30% starches. We might someday go to all whole grains for some baked goods, but this blend works well for us now.

If you want to make a big batch for all the baking in your kitchen?

Choose 700 grams of any combination of the following flours:

Almond
Amaranth
Brown Rice
Buckwheat
Corn
Millet
Oat
Quinoa
Sorghum
Sweet Brown Rice
Teff

Almond is not a grain, but it is a whole flour, so I've thrown it in there. You might notice that I have not put in garbanzo (I don't like it) or coconut (I don't like the way it tastes or the way it sucks all the moisture out of a baked good) or soy (I'm having a hard time finding a good gluten-free one). You might like those. Substitute if you want.

This means that you can make your own blend. If you are allergic to corn, and you know you can't eat the certified gluten-free oats, blend up 100 grams each of almond, brown rice, buckwheat, corn, millet, sorghum, and teff. (the flavor you find by blending all these different taste is fascinating. It's amazing how boring regular AP flour seems after you use this.) Find your own favorite combination.

And then throw in 300 grams of any combination of the following:

Arrowroot
Cornstarch
Potato Starch
Tapioca Flour
White Rice Flour

We like using 150 grams each of arrowroot and potato starch, at the moment.

Combine the 700 grams of whole-grain flours with the 300 grams of starches in a big container. Shake it all up. You have whole-grain flour mix.

Going Gluten Free

With my recent post about food allergies, I have had some questions asking me what it means to go without gluten. So here is some advice on how to take gluten out of your diet. A lot of this information has come from the book "Food Allergy Field Guide: A Lifestyle Manual for Families" by Theresa Willingham:

Gluten and wheat has become a staple in food products for the USA. It's in nearly all baked goods, used as a thickener in sauces, puddings and soups, dusted on candy, and used in colorings and flavorings. It can hide in additives such as mono and diglycerides, in dextrins and hydrolyzed vegetable protein.

When reading labels (it's important to read and understand ALL the labels) become informed on what the products/ chemicals are. Here are some to beware of and avoid, or one's are that ok:

Calcium caseinate or Sodium Caseinate (contains MSG) - (Calcium phosphate, calcium chloride-ok)

Dextrins - (maltodextrin made from corn- ok)

Hydrolyzed vegetable protein - (if they state the exact source it's ok)

Hydrolyzed plant protein - (if they state the exact source, it's ok)

Malt - (maltodextrin is ok)

Modified food starch - (or know the exact source, e.g., potato - ok)

Mono and di-glycerides - (if they state the exact source it's ok)

Rice malt (can contain barley or Koji) - ok to use rice or other flour without malt

Barley

Bulgar

Bran

Couscous

Durum

Einkorn

Farina

Graham

Kamut

Orzo

Rye

Semolina

Spelt

Tritcale

Wheat

Regarding Oats: most literature recommends avoiding them. More contemporary studies say the biggest problem with oats is the possibility of cross-contamination with wheat due to shared processing facilities. Studies are showing conflicting reports, and are unable to determine if this is a safe grain or not. The recommended way to consume them is to take them out, get your health back on track, then try them to see if you have a reaction. If no reaction, do not consume more than 50g or about 3 ounces a day. And when consumed to make sure that it states that it has not had any cross contamination with wheat or other gluten products.

When going out to restaurants you will want to ask for the ingredient list for the foods you are ordering. Nowadays you are able to find most ingredients online before going. Also know what questions to ask when going out:

"Are hamburgers all beef with no fillers" (gotta watch out for what they put in the fillers)

"Is flour used for seasoning or dusting French fries or any other foods?" If so what type of flours are used.

"Are foods like French fries or sweet potato chips cooked in "clean" oils, and not contaminated by recycled oils used for things like fried, breaded chicken or onion rings or fish?"

"Do you use soy in any way (if soy is a problem)?"

"What type of oils do you use? Peanut, canola, or something else?"

"Are grilled meats or poultry marinated in anything and are the marinades shared by beef, chicken, fish, etc?"

"Is the grilled cleaned between uses, or are separate grills used for different types of foods?"

Request sauces, condiments, and dressings on the side to avoid cross-contamination or allergens (or just bring your own)

Be aware of when the label states "flavorings, seasonings, or natural" ingredients. The company is able to place whatever they want in this and are not required to state specifically what is in them. This is supposed to allow them to keep their "secret sauce/recipe" secret. The problem can be though that you eat something that has a product in it that you are intolerant to. You can contact the company and ask if any have the food allergy in them.

Here is an example of ingredients listed in a product that one may not be aware of. I use to think when ordering a Grilled chicken sandwich with no bun, that it would be safe...but beware. It took me awhile to learn this. I always wondered why I felt sick after getting foods I thought were "safe"...

Burger King Tendergrill® Chicken Sandwich

Tendergrill Chicken Breast Filet [Chicken Breast with Rib Meat, Water, Seasoning (Maltodextrin, Salt, Sugar, Autolyzed Yeast Extract, Garlic Powder, Spices, Natural Flavors, Onion Powder, Modified Corn Starch, Chicken Fat, Chicken Powder, Chicken Broth, Disodium Guanylate and Disodium Inosinate, Citric Acid, Partially Hydrogenated Soybean Oil, Dehydrated Garlic, and Artificial Flavors.), Modified Corn Starch, Soybean Oil, Salt, Sodium Phosphates. Glazed with: Water, Seasoning [Maltodextrin, Salt, Sugar, Methylcellulose, Autolyzed Yeast Extract, Partially Hydrogenated Sunflower Oil, Modified Potato Starch, Fructose, Partially Hydrogenated Soybean Oil, Garlic Powder, Onion Powder, Dehydrated Garlic, Spices, Modified Corn Starch, Xanthan Gum, Natural Flavors, Disodium Guanylate and Disodium Inosinate, Chicken Fat, Carmel Color, Grill Flavor (from Partially Hydrogenated Soybean and Cottonseed Oil), Chicken Powder, Chicken Broth, Turmeric, Smoke Flavor, Annatto Extract, and Artificial Flavors], Soybean Oil], Sesame Seed Bun [Enriched Unbleached Wheat Flour (Wheat Flour, Malted Barley Flour Or Alpha Amylase From Aspergillus Orizae, Niacin, Iron, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid, Ascorbic Acid), Water, High Fructose Corn Syrup Or Liquid Sucrose, Yeast, Vegetable Oil (Canola And/Or Soy) Or Soybean And/Or Cottonseed Oil, May Contain 2% Or Less Of The Following: Salt, (Vital) Wheat Gluten, Soy Flour, Corn Starch, Yeast Nutrient (May Contain One Or More Of The Following: Ammonium Sulfate, Monocalcium Phosphate, Calcium Sulfate, Calcium Carbonate) Dough Conditioners (May Contain One Or More Of The Following: Wheat Starch, Microcrystalline Cellulose, Sorbitol, Sodium Chloride, Magnesium Stearate, Distilled Monoglycerides, Sodium Stearoyl Lactylate, Ascorbic Acid, Azodicarbonamide, Mono- And Diglycerides, Ethoxylated Mono- And Diglycerides, Calcium Peroxide, Calcium Stearoyl-2-Lactylate, Datem, L-Cysteine), Enzymes, Preservatives (Calcium Propionate And/Or Sorbic Acid), Vinegar, Sesame Seeds. Contains: Wheat and Soy], Honey Mustard Spread [Soybean Oil, Water, Dijon Mustard (Distilled Vinegar, Water, Mustard Seed, Salt, White Wine, Citric Acid, Turmeric, Spices, Tartaric Acid), Corn Syrup, Sugar, Cider Vinegar, High Fructose Corn Syrup, Honey, Egg Yolks, Contains Less Than 2% of Salt, Mustard Bran, Lemon Juice Concentrate, Spice, Garlic, Onion, Xanthan Gum, Sodium Benzonate and Potassium Sorbate (as Preservatives), Artificial Color, Lactic Acid, Propylene Glycol Alginate, Calcium Disodium EDTA added to protect flavor, Aquaresin Paprika, Annatto & Turmeric], Tomatoes, Lettuce

Blueberry Muffins - Wheat/Gluten/Dairy/Sugar (kinda) free

I am trying to find a variety of different foods to eat, to get myself on a good rotation diet. As I seem to react to a lot of different flours, I decided to experiment with coconut flour, as I haven't had any of it for a VERY long time. One of my favorite blogs - Elana's Pantry, had a recipe for Blueberry muffins using coconut flour. I adapted it to meet my present needs. They turned out really good! I took out the sugar, but added fruit (so there is still sugar, just not as intense as other forms). I also am not able to eat eggs right now. I found out that you can sub. 1/2 a banana or 1/4 cup of applesauce for 1 egg. As I am still not sure if I can tolerate apples at this time, I decided to venture with the banana. Although next time, I think I would do half bananas and half applesauce. The mixture became really thick with the bananas.

So for all my family members venturing out on the gluten/wheat/dairy free circuit, here is something to try:

Blueberry Muffins

1/2 cup Coconut Flour

1/2 tsp. Salt

1/2 tsp. Baking Soda

6 eggs (replaced it with 3 bananas)

1/3 cup agave or honey (I omitted this due to sweetness of coconut flour and bananas)

1/3 cup oil

1 Tbsp Vanilla (check ingredients on vanilla - sometimes they will add additional ingredients)

1 cup Blueberries (frozen or fresh)

1. In a small bowl combine flour, salt and baking soda

2. In a large bowl combine eggs (banana or applesauce), oil, vanilla, and agave (if you so choose to).

3. Combine dry ingredients with the wet ingredients

4. Add blueberries and stir (to prevent blueberries from dropping to bottom, dust them with some coconut flour)

5. Place in muffin cups

6. Bake at 350degrees fro 20-25 minutes

Yields 12 muffins

I cooked mine in mini muffin pans. To make the cup liners, I cut up some coffee paper filters I found. I also made them in a mini bundt pan. I just cut up coffee filters to line these as well. To make it more fun, I also added some unsweetened coconut flakes I recently purchased. It added a nice crunch for a topping.

Day 135 - Friday, August, 8, 2008

Spaghetti Mama's

With the research I have been doing online, I am fairly sure I have a gluten intolerance. I called up my grandma in the morning to see if her and my great aunt would like to go out to lunch as I had to go up to SLC for work. They had suggested the place "Spaghetti Mama's." I looked it up online and they mentioned that they have a "gluten free" menu. This restaurant is a lot of fun to go to. It looks like something you may see at Disneyland (to some degree). I asked about the gluten free menu, and they can serve gluten free pasta with any of their dishes. It turns out that they make rice pasta as their substitute. So for all those who can't tolerate gluten, ask at the restaurant if they cater towards this diet. I had no idea this was even a possibility.

Day 130 - Sunday, August 3, 2008 - Millet

Millet - the new grain

Actually Millet has been around for a very long. Supposedly it's mentioned in the bible... I just don't know where. I have just recently discovered it. I was told about it last week, and found it at the Chinese store in Arizona. It is a gluten free grain. I am finding more and more as I have been trying to incorporate more grains in my diet, that I am more gluten intolerant than I want to admit. I did some cooking research on it yesterday (as all the writing was in Chinese) and was able to cook it for dinner tonight.
This actually is a great substitute for rice and other grains. You can make it as a rice consistency or mash potatoes. It also looks like this is a great source for protein, which I am always looking to get more of.
To cook it it's a 3:1 ratio. If you want a rice consistency you put 1/2 cup of millet with 1 1/2 cups of liquid, then just let it cook. For a mash potato consistency, you add a bit more liquid and stir it a few times while cooking it. I wasn't sure how much it was for 1 serving. I knew rice was 1/2 cup dried, so I decided to do the same. WOW! that made enough for 2 dinners.
It took about 15-20 minutes to cook this.
I decided to add: steamed vegetables, cooked onions, garlic and mushrooms, than add some seasonings and slivered almonds. It was really good and filling. Now I just need to find out where I can buy it near me...