Food Allergies – Gluten

September 27, 2011

If you have a gluten allergy, or even a sensitivity, life can get pretty challenging. You know you can eat veggies, fruits, meats, and fishes. But where’s the bread? The Pasta? The Just Desserts? Well there are a lot of great options to satisfy those “carb demons”. No rye, wheat or barley – right? But there is corn, rice, spelt, for starters. Quinoa, teff, GF oats, and coconut flour. Great, but can you make a cake with it?
YES!

Below are a few basics to help you work through the tough spots with missing those classics – waffles, cookies, breads, and more. Thanks to Living Without magazine, the following flour mixes should help you get baking again.

Gluten-Free Flour Substitutions

To make a flour blend, thoroughly combine all ingredients. Store in a covered container in the refrigerator until used. You can double or triple these recipes to make as much flour mix as you need.

Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.

All-Purpose Flour Blend
Use this blend for all your gluten-free
baking.
1/2 cup rice flour
1/4 cup tapioca starch/flour
1/4 cup cornstarch or potato starch
Each cup contains 436 calories, 1g total fat,
0g saturated fat, 0g trans fat, 0mg cholesterol,
99g carbohydrate, 3mg sodium, 2g fiber, 5g protein

High-Fiber Flour Blend
This high-fiber blend works for breads,
pancakes, snack bars and cookies that
contain chocolate, warm spices, raisins or
other fruits. It is not suited to delicately
flavored recipes, such as sugar cookies,
crepes, cream puffs, birthday cakes or
cupcakes.
1 cup brown rice flour or sorghum
flour
1/2 cup teff flour (preferably light)
1/2 cup millet flour or Montina® flour
2/3 cup tapioca starch/flour
1/3 cup cornstarch or potato starch
Each cup contains 428 calories, 2g total fat, 0g
saturated fat, 0g trans fat, 0mg cholesterol, 92g
carbohydrate, 19mg sodium, 5g fiber, 8g protein.

High-Protein Flour Blend
This nutritious blend works best in baked
goods that require elasticity, such as wraps
and pie crusts.
1 1/4 cups bean flour (your choice),
chickpea flour or soy flour
1 cup arrowroot starch, cornstarch
or potato starch
1 cup tapioca starch/flour
1 cup white or brown rice flour
Each cup contains 588 calories, 3g total fat, 0g
saturated fat, 0g trans fat, 0mg cholesterol, 128g
carbohydrate, 24mg sodium, 6g fiber, 11g protein.

Self-Rising Flour Blend
Use this blend for muffins, scones, cakes,
cupcakes or any recipe that uses baking
powder for leavening.
1 1/4 cups white sorghum flour
1 1/4 cups white rice flour
1/2 cup tapioca starch/flour
2 teaspoons xanthan or guar gum
4 teaspoons baking powder
1/2 teaspoon salt
Each cup contains 514 calories, 3g total fat, 0g
saturated fat, 0g trans fat, 0mg cholesterol, 113g
carbohydrate, 1163mg sodium, 8g fiber, 10g protein.

Multigrain Waffles
MAKES 6 TO 8 Multigrain Waffles
MAKES 6 TO 8
Multigrain Waffles

If eggs are tolerated, try Eggs Benedict on Multigrain Waffles.
©Benko Photographics

This multigrain recipe incorporates nutritious flours to create a savory, nutty taste. Use these waffles to make mini pizzas, crostini bottoms and sandwiches of all kinds. The possibilities are endless.

½ cup Mary’s All-Purpose Flour Blend or blend of choice
½ cup sweet sorghum flour
¼ cup buckwheat flour
3 tablespoons flax meal
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
3 tablespoons melted butter or dairy- free butter alternative
2 large eggs, room temperature, or flax gel*
1 tablespoon sugar or honey
1 cup water, milk or milk of choice

1. Preheat and lightly grease a waffle maker.

2. In a medium bowl, whisk together dry ingredients.

3. In another bowl, whisk together cooled butter, eggs, sweetener and water or milk of choice.

4. Add egg mixture to dry a little at a time until well blended.

5. Pour ⅓ cup mixture over preheated waffle grid. Close lid and cook until both sides are golden brown. Repeat.
Each waffle contains 151 calories, 7g total fat, 3g saturated fat, 0g trans fat, 64mg cholesterol, 242mg sodium, 19g carbohydrate, 2g fiber, 4g protein.

*TIP If replacing eggs with flax gel, omit 3 tablespoons flax meal.

Mary’s All-Purpose Flour Blend

MAKES 6 CUPS

2 cups brown rice flour
2 cups white rice flour
1⅓ cups potato starch (not potato flour)
⅔ cup tapioca starch/flour

1. Mix ingredients together. Store in a tightly covered container in the refrigerator until used.
Each cup contains 564 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 4 mg sodium, 127 g carbohydrate, 4g fiber, 7g protein.
Multigrain Waffles

If eggs are tolerated, try Eggs Benedict on Multigrain Waffles.
©Benko Photographics

This multigrain recipe incorporates nutritious flours to create a savory, nutty taste. Use these waffles to make mini pizzas, crostini bottoms and sandwiches of all kinds. The possibilities are endless.

½ cup Mary’s All-Purpose Flour Blend or blend of choice
½ cup sweet sorghum flour
¼ cup buckwheat flour
3 tablespoons flax meal
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
3 tablespoons melted butter or dairy- free butter alternative
2 large eggs, room temperature, or flax gel*
1 tablespoon sugar or honey
1 cup water, milk or milk of choice

1. Preheat and lightly grease a waffle maker.

2. In a medium bowl, whisk together dry ingredients.

3. In another bowl, whisk together cooled butter, eggs, sweetener and water or milk of choice.

4. Add egg mixture to dry a little at a time until well blended.

5. Pour ⅓ cup mixture over preheated waffle grid. Close lid and cook until both sides are golden brown. Repeat.
Each waffle contains 151 calories, 7g total fat, 3g saturated fat, 0g trans fat, 64mg cholesterol, 242mg sodium, 19g carbohydrate, 2g fiber, 4g protein.

*TIP If replacing eggs with flax gel, omit 3 tablespoons flax meal.

Mary’s All-Purpose Flour Blend

MAKES 6 CUPS

2 cups brown rice flour
2 cups white rice flour
1⅓ cups potato starch (not potato flour)
⅔ cup tapioca starch/flour

1. Mix ingredients together. Store in a tightly covered container in the refrigerator until used.
Each cup contains 564 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 4 mg sodium, 127 g carbohydrate, 4g fiber, 7g protein.

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CSA delivery, Sept 16, 2011

September 21, 2011

Yes another trip to the farm for a bag full of fresh goodies! Today’s harvest included beets, more tomatoes of various shapes sizes and colors, poblanos, Diablo peppers, onions, jalapeno, corn, eggplant and a bell pepper. Sadly the summer crops are waning, the cool nights not conducive to flavor or growth, but the winter crops – squashes, cauliflower and more are not ready. So we will indulge ourselves in this last tomato harvest.

Today, I am making a Kamut (grain), flagelot (french bean) and tomato salad with a tarragon thyme vinaigrette and some green onions. this is truly one of the best things I have eaten in a long time. The tarragon, Dijon and tang of the vinegar was so good next to the nutty hints from the kamut. The flagelots offered a starchiness, while the fresh tomato was so bright next to these flavors. OK, without sounding too much like a food critic, this was really good!

I smoked corn over mesquite in my wok, resulting in the house smelling incredibly like bacon, to toss with black beans, a jalapeno, one of the onions and a little olive oil – smokey sweetness, starchy black beans and the kick of the pepper – a new favorite salsa/side dish.
We had a herbed goat cheese stuffed shrimp with a fresh tomato sauce. Creamy cheese, acidic tomatoes and sweet shrimp were decadent together.  Eggplants are going in Indian eggplant and potato stew loaded with spices. The beets – perhaps I will try pickling them, or just roast them to enjoy as is. I am the only one eating them, so my choice! The rest of the jalapenos are going to be stuffed with goat cheese, corn and green onions, topped with a grilled pepper and tomato sauce.

There really isn’t enough week in the week to eat all of these goodies, and my freezer is full! That doesn’t stop us from scarfing down everything as soon as it is done (sorry no pictures this week – guess we were extra hungry). I hope you are enjoying the last of the summer crops, perhaps starting to think apples and pumpkins, and trying new combinations too.

Bon Appetit!

Sept 9 2011 CSA

September 12, 2011

This Friday, I headed to the farm to see what goodies were being offered…I knew there’d be tomatoes. Heirlooms, plum, yellow, orange, and green…12 tomatoes in all. A few peppers, jalapenos (scored 2 more from the extra bin!). Corn that is questionable, per the sign reading “Your lucky day – free worm with every ear” and an eggplant. Edamame was  available to pick your own. A small bunch of beets rounded out the basket.
So many tomatoes were headed to a roasted tomato sauce – lot’s of onion, garlic and fresh herbs – I used basil, some thyme and rosemary from my herb garden. Olive oil and a long roast in a 450F oven.

Ready for the oven

Finished sauce

Roasted tomatoes and onions

TVP meatballs and some pasta made great use of this delicious sauce. A classic, turned vegetarian and filling!
Eggplant, what to do with you. My southwestern cookbook offered a roasted eggplant and tomato soup that sounded divine. A little cayenne for heat, bell peppers, onions, more tomatoes and roasted eggplant slices pureed into smooth goodness. It was creamy, without milk, mild, yet full of flavor.  A keeper for sure.
The corn is going into a corn pudding to accompany the fish we shall pick up Tuesday. Think very soft cornbread, served with a spoon….the edamame made me break into my grain drawer, and I came up with Triticale – a cross between wheat and barley, full of protein and good carbs. Mixed with the edamame, balsamic, shallot, olive oil, and feta – a delicious side for lunchtime. Nutty, earthy and tangy with the vinegar.
Beets – I sadly did not finish the roasted beets with orange and sour cream from last week – just too many good choices in the fridge, and not enough meals to finish eating them – so no roasted beets this week.  I decided to treat our house to a peach and beet crumble. Now this is an experiment in getting my husband to eat beets (he is NOT a fan). We had picked up some utility peaches (not pretty, but still tasty) from Ward’s Berry Farm and I decided the red beet color would be wonderful in the peaches, with an oatmeal crumble.
Warm spices of mace, ginger, and cinnamon blended with shredded beets, sliced peaches, brown sugar and a little tapioca resulted in a wonderful cobbler. It had a slight beet flavor – sort of a “Hmmm what’s that taste”, but the sweetness of the peaches and crumble quickly took center stage. Unfortunately, my husband figured it out – are there beets in here? he asked puzzled. I can’t lie…..

Peaches and beets ready to bake

Finished Crisp

The peppers,  jalapenos, carrots, canned tomatoes, tomatillos, and spices mixed with black eyed peas for a very spicy and colorful chili. Did I mention my husband is a HUGE fan of chili? SO every week, he gets a different variety of chili…at least for a while. Good way to use up and enjoy the veggies, and the heat was hot enough to suit even his palate.

Another good week of eating, fresh from the farm. I hear there is cauliflower and broccoli coming soon….how do you prepare those?  Bon appetit!

Aug 26 2011 CSA delivery

September 2, 2011

What a harvest it was this week! Tomatoes – heirlooms, cherry, plum and beefsteaks. Corn, zucchini, beets, carrots, mizuna, eggplant, cukes, peppers and a jalapeno. Beautiful “bouquet” of colors and flavors!

Harvest for August 26, 2011

Where to start…..well the tomatoes looked fabulous and were perfect for a tomato tart with a cornmeal crust. Onions, cheeses,scallions line the middle of a cornmeal crust, topped with sliced heirlooms and baked. How pretty, delicious and a perfect lunch treat – think super fancy pizza!

tomato tart

The eggplant was sauteed with chickpeas, peanut butter and red onion and garam masala for a wonderful vegetarian dish with tons of flavor. Oh, yes, I am starting a pescatarian (fish eating vegetarian) diet to feel healthier, perhaps lose a few pounds and experiment for my clients, building a vast resource of tried vegan/vegetarian recipes. This stew was a keeper!
Corn is always best as is – we chose to grill it naked, producing a wonderfully nutty, condensed texture and flavor from the corn – almost popcorny, but still juicy. Our new favorite way to have corn on the cob!
A mizuna salad with dried cranberries, toasted pecans and a pomegranate vinaigrette was delightful, sweet, bitter, and a unique addition to dinner.
Sunday, Irene struck knocking power out by 10:30AM. Luckily, some of the tomatoes ended up roasted and pureed with champagne vinegar, bread crumbs and garlic for a roasted gazpacho – my new favorite recipe for this cold summer soup. Topped with cukes and pepper, perfect for power outages!
So now the grill is our main cooking tool. Fish delivery on Tuesday offered 2 pounds of dabs. Couldn’t freeze it (still no power) so a pan was placed on the grill, oil heated and a cornmeal crusted dab swam in the hot oil. Grilled zucchini, carrots (wonderful roasted on the grill) corn on the cob and gazpacho finished this meal.
Zucchini was shredded by hand and sauteed with garlic, the jalapeno and scallions. Topped with pepper jack cheese, a delightful take on hash, for which this brunch recipe had eggs poached on top of this mixture, but no eggs in the house this week. Besides, this was dinner…
Leftovers sufficed until Thursday when the power returned, and the cherry tomatoes were roasted with olive oil, salt and pepper for use in a tossed pasta. (not creative, I know, but so much to catch up on this week). Beets were roasted with a little herbs de provence and olive oil, dressed with a sour cream orange dressing and topped with toasted walnuts. Dinner party worthy, with fresh flavors from the dressing, earthy dark flavors from the roasted beets, and a slight floral note from the lavender in the herbs. Simple, elegant and so healthy! A vegetarian chili will finish up the remaining pepper, the black beans and tofu I bought for another dish, and lot’s of spices.
Can’t wait to see what we get tonight!Happy Labor Day to all….and good eating!