Table of Contents Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 Guidelines for Success . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2-3 Quick Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4-5 The Variables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Gluten-Free Flours . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7-8 Healthy Baking Oils . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9-10 Natural Sweeteners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11-13 Table of Measurements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14-15 Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Gluten-Free Recipes Almond Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 Apple Cake Cupcakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Apple Crisp . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Banana Bread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Banana Strawberry Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Blueberry Crisp . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Carob Chip Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Chocolate Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 Chocolate Cookie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26 Chocolate Cupcakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 Chocolate Fudge Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Chocolate Peanut Butter Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30-31 Chocolate Raspberry Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 Chocolate Raspberry Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 Chocolate Torte . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Cinnamon Baked Apples . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Cinnamon Raisin Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 Coconut Palm Sugar Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 Devil’s Food Cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 Impossible Coconut Custard Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Impossible Mini Cheesecake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Italian Cheesecake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 Mandelbrot . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44-45
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Table of Contents Oatmeal Raisin Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46 Oatmeal Raisin Peanut Butter Granola Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 Oven Baked Rice Pudding . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48 Peach Cobbler . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49 Peanut Butter Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Peanut Butter Cornflake Clusters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52 Quinoa Almond Shortbread Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 Raisin Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54 Strawberry Fruit Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Icings and Toppings Glazes Almond Chocolate Glaze . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 Honey Glaze . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 Lemon Glaze . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Low Calorie Lemon Glaze . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Icings Chocolate Cream Cheese Icing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Creamy Chocolate Icing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58 Fruit Spread Icing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 Hazelnut Cream Cheese Icing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 Peanut Butter Icing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60 Vanilla Cream Cheese Icing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60 Sauces Bittersweet Chocolate Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Caramel Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Chocolate Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Hot Fudge Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Toppings Apricot Fruit Topping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Vanilla Yogurt Topping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Whipped Cream Topping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Chocolate Whipped Cream Topping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .63
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Introduction My story is not an uncommon one. Nineteen years ago, my son was put on a wheat-free diet to help alleviate his asthma symptoms, which were quite severe. In just three weeks, we saw an incredible improvement and thus began my quest to learn everything I could about nutrition and baking without using wheat. Back then, the term “gluten-free” wasn’t even on the radar. We didn’t have access to an endless amount of information from the Internet, so I began seeking recipes from the few cookbooks available. My choices were limited, and everything I made tasted like it was missing something. I had no choice but to improvise and create more delicious versions of these mediocre recipes. I became so excited about taking classic recipes my kids loved and re-inventing them without using wheat that I turned my kitchen into a healthy eating haven for all of us. I started using only whole grains, healthy fats, and low-glycemic sweeteners. I even took it a step further and completed a Nutritional Counselor Certification program. I love good food and don’t like to feel deprived. When I couldn’t find recipes that met my criteria for healthy ingredients AND delicious taste, I set out to create my own! I will admit that gluten-free baking can at times be a bit more complicated and a little pricey. But good health is worth the extra expense and in the long run may save you a doctor’s visit! Once you stock your pantry with natural sweeteners, healthy grains and fats, and gluten-free flours you will have everything you need at your fingertips. Natural ingredients are what I enjoy using to recreate traditional recipes. Because it often requires a lot of trial and error to get them to taste just right and because many people don’t have the time or desire to do this, I was encouraged by my family and friends to make my recipes available for everyone to enjoy. I hope you enjoy these healthier versions of the “classics” as much as I enjoyed creating them, but most of all, I hope you enjoy good health!
Marcia Slawson 1
Guidelines for Success Follow the recipe directions exactly as specified and use the recommended brands of ingredients for the best results. Good quality ingredients produce good quality desserts. Read the entire recipe beforehand and measure out all the ingredients ahead of time. Only use dry measure cups for both dry and wet ingredients and fill to the very top. Dry measure cups are the kind that have handles and nest one inside another. Use culinary measuring spoons. Tableware teaspoons and tablespoons are not accurate. Scoop measure all flours using dry measure cups. Scoop measure means dipping a dry measure cup into the flour and leveling off the excess by sweeping a knife across the top. Buy flours from a source that has a quick turnover to be assured the flours are fresh. Purchase organic ingredients when possible to avoid the antibiotics, hormones, pesticides, and GMO’s found in conventional products. Purchase granular organic coconut palm sugar. Do not use the paste or solid block varieties. I use Sweet Tree Coconut Palm Sugar (blonde) or Madhava Coconut Palm Sugar (blonde). Both can be found in health food stores, specialty markets, Whole Foods Markets, and online (see Resources). The recipes with agave come out best when you use the dark variety. Volcanic brand is my preference because of its quality and taste. It can only be ordered online at www.globalgoods.com. If you prefer to purchase agave from your local health food store or supermarket, select one that states on its label it has been produced at temperatures below 118°F to be assured it is raw. Raw agave is the healthiest. Use a high quality sea salt. It will be darker in color, heavier, and saltier than processed salt. I recommend fine ground Celtic Sea Salt. Purchase high quality, gluten-free, sugar-free, pure vanilla extract. My understanding is that all vanilla containing distilled alcohol is gluten-free, but to be on the safe side, I recommend purchasing vanilla that says gluten-free on the label (Flavorganics and Neiman-Massey). Use alcohol-free vanilla extract in raw desserts. Frontier and Singing Dog brands of alcohol-free vanilla are gluten-free. Coconut milk naturally separates and hardens. Shake the can well before opening and stir before measuring. Coconut milk will soften when heated. Only use the brands of canned coconut milk indicated in the recipes. Coconut oil naturally hardens and melts, depending on the temperature of the room. There is a variation in taste and texture between brands. I use Spectrum Naturals or Tropical Traditions expeller-pressed coconut oils for most of the recipes calling for coconut oil and Nutiva for the few that use extra-virgin coconut oil. Accurate oven temperature is very important! Keep in mind that ovens vary and bake at different rates. Check oven temperature with an accurate oven thermometer. Cooks Illustrated (June 2011) recommends the Cooper-Atkins Oven Thermometer. Always pre-heat the oven! Use high quality baking pans, and use the type of pan recommended in each recipe when possible. I prefer Pyrex glass and Corningware pans because they are the healthiest options, but a few of the recipes 2
come out best using metal (non-stick) pans. Note: Bring cold Pyrex glass and Corningware dishes to room temperature, or run them under warm water (and dry) before using in the oven. This will prevent extreme temperature changes that can cause shattering. Read product labels for warnings and usage. Use parchment paper when indicated. It makes it much easier to remove cookies from the baking sheets. Allow cookie sheets to cool between batches.
Chocolate Torte, page 34
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Quick Tips Storing Flours and Grains
Once the original package is opened, organic gluten-free flours and grains can go rancid fairly quickly if they are not stored properly. Store flours and grains in airtight containers in a cool, dry location. If they are not being used within a few weeks after opening, they can be stored in the refrigerator for several months or in the freezer for long-term storage. In the summer, store flours and grains in the refrigerator all the time.
Storing Nuts And Seeds
Nuts and seeds become rancid quickly. It’s best to purchase them packaged from a store that has a quick turnover. I do not recommend buying from bins because the constant opening and closing can breed bacteria from the air exposure.
Sifting Flour
Use a fine mesh strainer and run a fork back and forth over the flour. Sift the entire bag ahead of time and store in an airtight container for future use. Fluff sifted flour with a fork before using.
Pre-made Mixes
Make an extra batch of dry ingredients and store it in the refrigerator until the next time you want to bake the recipe.
Powdered Coconut Palm Sugar
Grind granular coconut palm sugar in a dedicated coffee grinder (one that is only used for baking ingredients) or Vita-Mix. Process small batches at a time in a Vita-Mix to avoid “cooking� the sugar. A food processor or blender does not grind the sugar fine enough.
Melting Coconut Oil Methods
1. Place coconut oil in a small saucepan and melt over low heat. 2. Place jar of coconut oil into a bowl of hot (not scalding) water. 3. Place coconut oil in a heatproof dish and melt in oven.
Pre-measured Coconut Oil Cubes
Measure one tablespoon of melted coconut oil and put each into individual ice cube tray compartments. Freeze. Once frozen, pop each cube out from the tray and put into a glass container. Cover and store in the refrigerator. As an alternate, you can line mini muffin tins with unbleached baking cups and follow the same directions.
Coconut Milk
Always bring cans to room temperature and stir well before measuring.
Organic Eggs
The only difference between brown and white eggs is the color. Using brown eggs allows you to easily see if any shell is in the cracked egg.
Greasing Pans
Use expeller pressed oil sprays, coconut oil, or butter 4
Baking Cookies
Place cookie dough on cooled baking sheets. Use two baking sheets and rotate between batches, allowing the warm sheets to cool. Use (WearEver) insulated baking sheets for even baking. A small tablespoon size ice cream scoop produces uniform size cookies.
Easy Cleanup
Place plastic wrap over the top of the work bowl on the food processor. Place the lid over the plastic wrap and secure. This will save time washing the lid. Grease measuring spoons and cups with a light coat of expeller-pressed coconut oil when measuring sticky ingredients. They will glide out.
Hand Mixer
Place a towel or rubber mat under the work bowl to keep it in place.
5
The Variables Natural Ingredients
Natural ingredients vary in taste and texture depending on where they were grown, the weather conditions, the time of year they were harvested, and the equipment used in the milling process.
Ingredient Brands
The difference between quality, texture, and taste is significant among certain brands of whole grain flour, coconut palm sugar, agave, nut butter, and fruit spreads. To achieve the best results, use the brands I recommend.
Organic Eggs
Organic eggs generally tend to be larger than conventional eggs. The size of organic eggs varies from brand to brand.
Measuring Ingredients
There are different schools of thought about the correct method to measure ingredients. The flours in my recipes must be scoop measured with a dry measure cup (the kind that nests inside one another) for success.
Temperature
Hot weather can sometimes cause cookies to bake flat. Make sure the butter or coconut oil is cool before adding it to other ingredients and don’t allow the batter to get too warm while sitting on the counter.
Salt
High quality sea salts tend to be saltier than processed salt. If you are using a processed salt, the amount may have to be adjusted.
Where You Live
I created all the recipes on the East Coast of the United States. Ovens bake differently in different parts of the country. If you live at a high altitude, adjust the recipes accordingly. Water supplies vary from coast to coast and this can cause differences in texture in some of the recipes.
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Gluten-free Flours To prevent rancidity, whole grain flours should be stored in a cool place or refrigerated and used within a few months from time of purchase.
Brown Rice Flour Unhulled brown rice kernels are ground fine to produce brown rice flour. Naturally gluten-free with a mildly sweet flavor, it is a popular choice as a wheat flour substitute, as well as a white rice flour substitute. Brown rice flour is a nutritious alternative to white rice flour because the bran layer has not been removed. Stripping the bran layer removes the fiber and most of the vitamins and minerals. This flour is a quality source of fiber, vitamins B1, B2, B3, B6, manganese, selenium, magnesium, phosphorus, iron, and trace minerals. Its essential amino acid quantity provides a good source of quality protein. Some brands of brown rice flour tend to produce a gritty texture in baked goods. Bob’s Red Mill and Authentic Foods use special equipment to achieve a texture similar to white wheat flour. Authentic Food’s brown rice flour is more expensive than the other brands but is well worth the extra expense for its “superfine” consistency. Brown rice flour can be found in Whole Foods Markets, health food stores, many supermarkets, and online.
Coconut Flour Organic coconut flour is made from the coconut meat after most of the oil has been extracted. Boasting a high fiber and protein content and low in digestible carbohydrates, it is a delicious, healthy alternative to gluten grains. Coconut flour lends baked goods an incomparably rich texture and a unique natural sweetness. It is also an excellent thickener for soups and sauces. Since this flour tends to be a little on the dry side and has little movement, it is best combined with other gluten-free flours. A 2003 study published in the British Journal of Nutrition demonstrated that high glycemic foods combined with coconut flour produce a lowered blood sugar response. Coconut flour can be found in Whole Foods Markets, health food stores, supermarkets, and online.
Millet Flour Originating from China, the millet grain dates back nearly 5000 years. It is believed to be the least allergenic and most digestible of all the grains. Millet flour is ground from a variety of millet grains and is rich in vitamins and minerals. It is also a good source of fiber, essential amino acids, and protein. The flour has a light sweet flavor and produces a delicate cake-like texture when combined with other gluten-free flours and xanthan gum. 7
Millet flour can be found in many Whole Foods Markets, health food stores, specialty grocery stores, and online.
Quinoa Quinoa (pronounced keen-wa) is a powerhouse of nutrition rich in protein, phosphorus, magnesium, iron, and fiber. Considered to be a whole grain, it is really a seed that dates back to ancient times. Due to its balanced essential amino acid profile, the protein in quinoa is considered to be complete. Even though quinoa is known for its grain-like seeds, it is also produced as a flour. An excellent gluten-free option, the flour lends a nutty but strong flavor to baked goods, and for that reason, it is best used in small amounts with other gluten-free flours. Quinoa can also be purchased as flakes. The flakes are generally used to make hot cereal but can sometimes be a replacement for rolled oats in baking. Quinoa flour can be found in Whole Foods Markets, health food stores, many supermarkets, and online.
Tapioca Flour Tapioca flour, also referred to as tapioca starch, is milled from the dried starch of the cassava root and is used mainly as a thickener. Unlike cornstarch, tapioca flour does not break down if used with acidic ingredients. When combined with other gluten-free flours, it gives baked goods a texture more like that of wheat flour. Tapioca flour can be found in Whole Foods Markets, health food stores, supermarkets, and online.
Arrowroot Arrowroot powder, also referred to as arrowroot starch or flour, is the dried and powdered root of a tropical plant (Maranta Arundinacea). It is not a refined product and is the only starch containing calcium. The dry white powder has a neutral flavor and is primarily used as a thickener for sauces and puddings, but it is also useful in gluten-free baking. It thickens sauces at a low temperature and will begin to thin out if it’s heated too long. Unlike cornstarch, arrowroot powder does not break down if used with acidic ingredients. Two teaspoons of arrowroot can be substituted for one tablespoon of cornstarch. Arrowroot powder can be found in health food stores,Whole Foods Markets, supermarkets, and online.
8
Healthy Baking Oils Organic Butter Contrary to popular belief, butter (consumed in moderation) is a healthy saturated fat. Up until 70 years ago, butter was prized for its health benefits. Interestingly enough, as the consumption of butter decreased, the rate of heart disease has increased. Health conscious people are becoming aware of the health benefits of butter. Butter aids in the transportation and absorption of fat-soluble vitamins. It also helps lower the overall glycemic effect of carbohydrates, assisting in maintaining balanced blood sugar levels. Butter contains many essential vitamins and antioxidants in their most absorbable form, and is especially high in vitamins A,K, and D. It also contains selenium, vitamin E, and medium and short chain fatty acids which boost immunity. Medium and short chain fatty acids are converted to energy rather than being stored as fat. These fatty acids also help to reduce inflammation. Unsalted butter is usually preferred in baking because the amount of salt in the salted variety varies from brand to brand. Choose organic butter to avoid consuming the antibiotics, hormones, and pesticides contained in conventional butter. Organic grass-fed butter is considered the healthiest type. Organic butter can be purchased in health food stores, supermarkets and Whole Foods Markets.
Coconut Oil Virgin and expeller-pressed coconut oil is extracted from fresh or dried coconut meat and is considered a “healthy” saturated fat due to its lauric acid content. It contains MCT’s (medium chain triglycerides) that convert to energy rather than fat and it has numerous health benefits, especially for the heart and thyroid. Virgin coconut oil is the least processed coconut oil available and has a mild coconut flavor. Expellerpressed oil is more refined than virgin oil and has a relatively neutral flavor, making it an excellent choice for cooking and baking. As long as the expeller-pressed process is mechanical (or physical) without the use of solvents, the oil retains many of its nutrients. Check the labels to ensure the oil is mechanically expressed. Highly processed coconut oil is not considered to be healthy. Coconut oil is stable at very high temperatures and is also slow to oxidize, making it resistant to rancidity. The oil liquefies at warmer temperatures, while becoming solid at cooler temperatures. It can be stored at room temperature for up to two years. Spectrum brand organic expeller-pressed coconut oil is 100 percent mechanically pressed and works well in baking due to its neutral flavor and texture. It’s the oil I use most often with my recipes. Different brands of coconut oil can have distinctively different textures and flavors. Coconut oil can replace butter at a 1:1 ratio and is an excellent alternative for anyone who is lactose intolerant. Virgin coconut oil and Spectrum expeller-pressed coconut oil can be purchased in health food stores, Whole Foods markets, supermarkets, and online.
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Expeller-Pressed Grapeseed Oil Grapeseed oil is a polyunsaturated vegetable oil pressed from the seeds of various varieties of grapes. It is a popular choice for baking because of its neutral flavor and light texture. In addition, most polyunsaturated oils are too fragile to be used with high heat, but grapeseed oil can withstand moderately high heat levels. Most important, scientific studies have suggested grapeseed oil can increase “good cholesterol”. Spectrum Naturals expeller-pressed grapeseed oil has a smoke point of 425°F and is extracted using a heated expeller press, rather than using harsh solvents to extract the oil. Spectrum Naturals grapeseed oil can be purchased in health food stores, some specialty supermarkets, some Whole Foods Markets, and online.
Expeller-Pressed Safflower Oil Safflower oil is extracted from the seeds of the safflower plant. It is a light, non-greasy oil, with a neutral flavor and high smoke point. Linoleic acid, a polyunsaturated fatty acid, is abundant in this oil, giving it a reputation as a healthy choice for losing weight and heart health. Many safflower oils are chemically processed, which eliminates the healthy nutrients and contaminates the oil with harmful chemicals. Expeller pressed oil that is mechanically expressed retains the nutrients and is free of any solvents. Spectrum Naturals expeller-pressed safflower oil has a smoke point of 450°F, making it a good choice for cooking and baking. Expeller-pressed safflower oil can be purchased in health food stores, Whole Foods Markets, supermarkets, and online.
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