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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