Guidelines for Gluten-Free Cooking/Baking

I haven’t done a whole heck of a lot of Gluten-free baking since every recipe I find contains some unique or oddly named ingredient I can’t find in the local store or Wal-Mart. Well, today my husband surprised me by coming home early from work to load up the whole family to make the hour or so drive to the Mennonite bulk food store to find some gluten-free baking goodies. Plus, the baby is going to be here in the next five or so weeks and this is probably the last time I’m going to feel like making a big trip like this for a while.

Now, normally I consider myself I pretty decent cook and baker but have been struggling with the weirdness of the gluten-free cooking/baking weird. I feel like I’m starting all over again with my cooking and baking skills. It’s a little bit overwhelming.

So why is gluten-free baking so much different?

Gluten holds moisture and binds food, so when you remove this, things start to unravel. This is why it is so important to include a binder when using gluten-free flours so the end result will be successful. It seems to be best to use two or more gluten-free flours together when substituting them for wheat flour. A mixture of gluten-free flours gives a better texture and flavor than just one on its own. When baking it is good to have two grainy or crumbly flours and a binding one. But there are some recipes that will work well with only one flour. (source: http://www.westonaprice.org/food-features/going-gluten-free)

Below is a list of guidelines via Weston A. Price Foundation ( http://www.westonaprice.org/food-features/going-gluten-free) that I found to help figure out how to approach gluten-free cooking/baking with a bit more confidence:

GUIDELINES FOR GLUTEN-FREE COOKING/BAKING

STEP ONE~ Choose 2 of the crumbly or grainy flours:

1. Amaranth
2. Coconut
3. Corn
4. Rice
5. Millet

Notes:

1. Good flavour for cakes, biscuits and pancakes. Always needs a binding flour with it. Needs to be soaked overnight in something acidic, like yoghurt, or lemon juice and water.

2. This is a fairly new flour. You can make your own with dessicated coconut processed in a food processor

3. Cornmeal needs to be soaked in lime water, rather than acids. Corn starch or flour can be blended with cornmeal to make corn breads or muffins. Corn is a common allergen.

4. Some people find brown rice hard to digest. White rice is often used as it’s easier to digest and rarely allergenic. It is pure starch and not high in nutrients. Either brown or white is good for thickening gravies, sauces and cream pies.

5. Tends to make breads dry and coarse so don’t use more than 1/5 of the flour mixture.

NOT RECOMMENDED
Quinoa: Quinoa needs thorough rinsing, and at least 8 hours soaking before being cooked.

STEP 2~ Add a binding flour:

1. Buckwheat
2. Arrowroot
3. Tapioca flour
4. Potato starch
5. Potato flour
6. Pea or pulse flours

Notes:

1. Buckwheat groats can be sprouted, dried and then ground into flour that doesn’t need further soaking. But if you use ready bought flour, it will need to be soaked in something acid. Use in small amounts as it has a strong flavor and is sometimes difficult to digest.

2. Easy to digest, and the most nutritious of the white flours as it is not refined. A superior thickener.

3. Imparts the “chew factor,” excellent used in small quantities. Also good for coating anything that’s going to be fried. Again a refined starch and not high in nutrients.

4. Excellent for baking when used with other flours. It is a good thickening agent for cream soups. A refined starch and not high in nutrients.

5. Potato flour is different from potato starch.

6. Use in small quantities only, as they are better soaked.

NOT RECOMMENDED
Soy: Many gluten-free recipes use soy, but soy contains high levels of anti-nutrients and is difficult to digest.

PART 3~ And/or use 1-2 of these binders:

1. Egg
2. Guar gum
3. Xantham gum
4. Flaxseed “gel”
5. Sago

Notes:

3. Some people react to guar gum, so xantham is better. If still no go, try without it, it will just be a little heavier.

5. Good egg replacer in baking: Simmer 1/4 cup flax seeds in 3/4 cup water for 5-7 mins, till thick. Strain the seeds out in a cheesecloth lined strainer –you’ll need to squeeze it. Use 4 tablespoons for 1 egg. For extra lightness, whip the “gel” and fold through at the end of mixing.

PART 4~ Add 1-2 of these for flavor & texture & lower carbs (optional):

1. Ground sesame seeds
2. Ground flaxseed
3. Ground crispy nuts
4. Ground almonds

Notes:

1. Makes a nice pizza base, with some flaxseed and beaten eggs.

2. Small amounts are nice in gluten-free bread

4. Many gluten-free recipes use ground almonds, but they are not soaked so the enzyme-inhibitors aren’t neutralized. Crispy nuts ground yourself are better. Macadamias and almonds are good for a neutral flavor.

~There’s also this pointer:

Some possible substitutes for 1 cup of wheat flour, that other people have used successfully:

• 7/8 cup rice flour
• 1/2 cup arrowroot starch
• 5/8 cup potato starch flour
• 5/8 cup tapioca flour
• 1 cup corn flour
• 1 cup teff flour
• 1/2 cup rice + 1/2 cup maize
• 1 cup maize + 1 tbsp millet flour
• 1/2 cup rice + 1/4 cup buckwheat + 1/4 cup chickpea (good for cakes and muffins)
• 1/2 cup buckwheat + 1/2 cup potato
• 1/2 cup quinoa + 1/2 cup potato
• 3/4 cup amaranth flour + 1/4 cup potato flour
• 3/4 cup Amaranth flour + 1/4 cup tapioca starch
• 3/4 cup Quinoa + 1/4 cup tapioca starch
• 3/4 cup Quinoa + 1/4 cup arrowroot

(source: http://www.frot.co.nz/dietnet/resources/gluten2.htm)

Whew! I realize that was a lot of information but it’s good to know what to use and how to use it since I don’t want to waste expensive ingredients and have a house full of hungry kids.

This post, also a part of Fight Back Friday @ Food Renegade.

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