Grain-Free Baking Class
Grains VS. Seeds Many gluten-free substitutes are made from grains. If you want to expand your list of substitutes, think of seeds and fiber. Seeds are packed with nutrients and can be made into different forms like flours, meals, powders, and gels. All of the Seeds and Fiber below are both grain-free and gluten-free*. CATEGORY Grains Grains Roots
Seeds-Type 1 Seeds-Type 2 Seeds-Type 3
Seeds-Type 4
Fiber
EXAMPLES Wheat, Barley, Rye, Oats, Spelt, Semolina, Kamut, Farro Rice, Corn
GLUTEN? Contain Gluten Gluten-free
Potato, Tapioca (Cassava), Taro, Sweet Potato, Kuzo (Kudzo), Arrowroot Millet, Quinoa, Sorghum, Amaranth, Buckwheat, Teff
Gluten-free
Chick Pea, Soy, Fava and Garbanzo Beans, Peanuts Sesame, Pumpkin, Squash, Flax, Chia, Hemp, Sunflower Recipes: ● Energy Powder (sample) ● Flax Bread ● MVM Bumble Babies (sample) Almond, Cashew, Coconut, Pecan, Walnut, Hazelnut (Filbert), Macadamia, Brazil, Pistachio Recipes: ● Raw Vanilla-Maple Macaroons ● Strawberry Shortcakes ● Flourless Pancakes ● Coconut Bread ● Almond Bread Psyllium Husks Examples: ● Paleo Almond Bread ● Paleo Coconut Bread ● Paleo Cinnamon Bread ● Paleo Cookies (Ginger, Strawberry
Gluten-free
Gluten-free
Gluten-free
Gluten-free
Gluten-free
Banana and Cocoa Delight)
Grain-Free Baking Shopping List
Flours/Meals/Thickeners ✓ Almond meal, almond flour* ✓ Arrowroot* ✓ Coconut flour*, coconut flakes*, coconut shreds* ✓ Flaxseed/meal* ✓ Kuzo Root (same as Kudzo) clear, no-flavor root--used as thickener ✓ Psyllium Husks* Sweeteners ✓ Dates ✓ Cacao powder ✓ Honey* ✓ Maple Syrup ✓ Coconut Palm Sugar ✓ Stevia* (original, vanilla, berry, lemon, orange flavors) ✓ Xylitol Fats & Oils ✓ Avocado oil ✓ Coconut oil, coconut butter, coconut cream, coconut manna, coconut milk, coconut spread ✓ Macadamia nut oil, nuts, and butter ✓ Ghee ✓ Red Palm Oil ✓ Tahini (sesame seed) Starred (*) are bulk items so you buy as little or as much as you want.
What is the paleolithic diet? No grains, just meats (and their fats), fruits and vegetables, eggs, nuts, seeds, and berries. Some allow for dairy. People say they lose weight and have increased energy by eating this way, even without increased exercise. http://infographic.paleolithicdiet.com
A resource book with grain-free recipes: It Starts with Food by Dallas & Melissa Hartwig
Websites for more grain-free info/recipes: elana’s pantry running to the kitchen the whole kitchen rubies and radishes nom nom paleo
paleo parents the preppy paleo cave girl cuisine real paleo food paleo autoimmune diet
paleOMG freerange human ancestral chef paleolithic diet paleo hacks
Energy Powder (The Power of Life Blend from Slimmer: The New Mediterranean Way to Lose Weight by Harry Papas) Combine the following ingredients in a blender or processor and pulverize until powder-like. Sprinkle on cereal, soups, salads, entrees, eggs, fruit, smoothies, anything! Store in refrigerator. 1 cup hulled sunflower seeds 1 cup hulled pumpkin seeds 1 cup flax seeds 1 cup sesame seeds
Bumble Babies Ingredients: 3 cups peanut butter 4 cups agave nectar 4 teaspoon salt 4 cups sesame seeds 4 cups sunflower seeds 4 cups coconut flakes 2 cups raw cashews Preparation: In a stand mixer with paddle attachment, mix together peanut butter and agave nectar. Add remaining ingredients until everything is well mixed together. On greased roasting pan, spread even layer of bumble baby mixtures. Bake for 25 minutes in 300 degree oven. Let for and cut into pieces approximately 2 x 3 inches.
Raw Vanilla-Maple Macaroons Gluten-Free, Grain-Free, & Vegan [knock off of Wonderfully Raw Coco-Roons - recipe by kristinannbeck.blogspot.com/] Yield: 30-36 cookies 1-1/2 cups almond flour 1/2 cup melted coconut oil 3 cups coconut flakes (dried and unsweetened) 1-1/2 Tablespoons vanilla 1/2 teaspoon sea salt 3/4 cup real maple syrup Mix dry ingredients (flour, coconut, and salt) thoroughly. Add wet ingredients (syrup, oil, and vanilla) and mix. Use either the Oven Method or Dehydrator Method to bake. Oven Method: On cookie sheet lined with parchment paper, form cookies using a small cookie scoop. Bake approximately 2 hours @ 200 degrees with the door open. Finished cookie should hold together when removed from the cookie sheet. Dehydrator Method: On dehydrator tray(s), form cookies using a small cookie scoop. Dehydrate approximately 8 hours. Finished cookie should hold together when removed from the tray(s).
For both methods, check cookies at the half-way mark to make sure they are baking as expected, i.e., not getting too dry through the middle and/or the bottom still too moist to hold together. Cool and store in airtight container for one week or longer.
GF Strawberry Shortcakes Yield: 12 slices Ingredients: ½ cup coconut flour 2 tablespoons blanched almond flour ¼ teaspoon baking soda ½ teaspoon sea salt 4 whole eggs, room temperature 2 egg yolks, room temperature ½ cup butter, melted ½ cup honey 1 teaspoon vanilla extract 2 egg whites 1 pound strawberries, diced Whipped cream for garnish Directions: 1. Preheat oven to 350 degrees F and lightly grease a muffin tin. Set aside. 2. In a large bowl, combine coconut flour, almond flour, baking soda and sea salt. Whisk to combine. 3. In a blender (or using an immersion blender), blend together 4 whole eggs plus 2 egg yolks, butter, honey, and vanilla until thick and fully combined. 4. In the bowl of stand mixer or using a hand mixer, whip 2 egg whites until stiff peaks form. 5. Add egg yolk mixture to dry ingredients and whisk well or blend to combine. Gently fold in egg whites until fully incorporated. 6. Divide batter evenly between muffin tins and bake for 25 to 35 minutes until golden and toothpick inserted in the center comes out clean. Let cool on a cookie rack. 7. Gently slice shortcakes in half and fill with a layer of diced strawberries, a dollop of whipped cream and more strawberries.
Flourless Pancakes Makes 4 servings Per serving: 416 calories, 20 g protein, 16 g carbohydrates, 36 g total fat, 4 g saturated fat, 8 g fiber, 416 mg sodium Ingredients: 3 large eggs, separated 4 tbsp buttermilk 1 tbsp lemon juice 1 tbsp freshly grated lemon peel
2 tsp poppy seeds 1/4 tsp lemon stevia or to desired sweetness (optional) 1 1/2 cups blanched almond flour 1/2 tsp baking powder 1/4 tsp baking soda 1/4 tsp sea salt Directions: 1. In a large bowl, whisk together the egg yolks, buttermilk, lemon juice, lemon peel, poppy seeds, and stevia (if using). 2. Add the almond flour, baking powder, baking soda, and salt and mix until thoroughly combined. 3. In a small bowl, whisk the egg whites until slightly stiff. Fold into the batter. 4. Grease a skillet or griddle and heat over medium heat. For each pancake, scoop 2 heaping tablespoons of batter onto the skillet. Cook for 1 minute, or until bubbles form around the edges. Turn and cook for 1 minute, or until underside is lightly browned. Remove from heat to a serving platter. Repeat with remaining batter, re-greasing the skille if needed.
Coconut Flour Bread Brought to you by Nourished Kitchen Ingredients: 3/4 cup coconut flour 1/2 cup ghee (plus extra for greasing the pan– Ghee is clarified butter) 6 eggs 2 tablespoons honey 1/2 teaspoon sea salt Directions: 1. Preheat oven to 350 degrees F 2. Combine the ingredients above and mix together well, making sure the batter is clump-free. 3. Grease the bread pan. 4. Pour the batter into the loaf pan and bake in the oven for approximately 40 minutes.
Almond Flour Bread from Elana’s Pantry @www.elanaspantry.com Yield: 1 medium sized loaf Ingredients: 1 ½ cups blanched almond flour ¾ cup arrowroot powder ¼ cup golden flax meal ½ teaspoon celtic sea salt ½ teaspoon baking soda 4 eggs 1 teaspoon agave nectar or honey 1 teaspoon apple cider vinegar Directions:
1. 2. 3. 4. 5. 6. 7.
In a medium bowl, combine almond flour, arrowroot, flax meal, salt, and baking soda In a larger bowl, blend eggs 3-5 minutes until frothy Stir agave and vinegar into eggs Mix dry ingredients into wet Pour Scoop batter into a well-greased 7.5 x 3.5 loaf pan Bake at 350º for 30-35 minutes (test for doneness with toothpick inserted in center) Cool and serve
GF Focaccia-Style Flax Bread by Laura Dolson @ about.com This grain-free yeast-free bread is high in fiber and omega-3’s and works well for toast and sandwiches. For a sweeter loaf, omit the garlic and seasonings and use the golden flax - add fruit such as blueberries or nuts. Makes 12 servings. Each serving has 6 gm protein and 185 calories. Ingredients: 2 cups flax meal (golden flax gives a buttery flavor;; brown flax gives an earthier flavor) 1 Tablespoon baking powder ½-1 teaspoon salt 1-2 Tablespoon sweetener (like sugar or a sugar substitute) (can be omitted) 5 beaten eggs ½ cup water 1/3 cup oil (olive oil, hemp seed oil, walnut oil, coconut oil, grape seed oil etc.) Minced garlic and other seasonings like caraway seeds can be can be added Preparation: Preheat oven to 350 F. Prepare pan (20 x 15 with sides) with oiled parchment paper. 1) Mix dry ingredients well. 2) Add wet to dry and be sure to incorporate eggs well. 3) Let batter set for 2-3 minutes to thicken (don’t wait beyond this time). 4) Pour batter on to pan. Because it’s going to tend to mound in the middle, you’ll get a more even thickness if you spread it away from the center in roughly a rectangle an inch or two from the sides of the pan. You can go to sides of pan for a thinner result. 5) Bake for about 20 minutes until it springs back when touched and/or is visibly browned. 6) Cool and cut into slices.
Make Your Own GF Baking Mix Class Recipes Sampled
1. Dawna’‛s Carrot Cake (This is a wheat-based recipe that we converted with the substitution of GF baking mix.) 350 degrees. Grease & flour 9 x 13 pan. Bake 40-50 minutes. 4 eggs 2 tsp baking soda 1-1/4 vegetable oil 2 tsp baking powder 2 cups sugar ½ tsp salt 2 cups flour* 2 tsp cinnamon 1-1/2 tsp xanthan gum 3 cups grated carrots 2 tsp vanilla
Beat egg, oil, sugar, vanilla. Mix in flour*, soda, b. powder, xanthan gum, salt, cinnamon. Stir in carrot. Pour in pan and bake. Cool 60 minutes on wire rack. After cool, frost with: Dawna’‛s Carrot Cake Frosting ½ cup butter 2 cups powdered sugar Beat all ingredients until smooth.
12 oz cream cheese 1 tsp vanilla
*Substitute GF Baking Mix 2 cups rice flour 1/3 cup tapioca flour
2/3 cup potato starch
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2. Bunny’‛s Black Bean Brownies (Vegan) (The original recipe called for bean flour and eggs. We substituted chia flour for the bean flour and flax meal for the eggs.) 1-15 oz can black beans, drained and rinsed and pureed Egg substitute for 3 eggs* 5 T vegetable oil 1 cup sugar ½ cup unsweetened cocoa powder ½ cup chopped walnuts (optional)
½ cup chia flour
1 teaspoon xanthan or guar gum 1 teaspoon vanilla ½ teaspoon baking powder ½ teaspoon cayenne or chili powder (optional) ¼ cup chocolate chips (optional)
Preheat oven to 350. Greased 8” baking pan. Mix pureed black beans, eggs, oil, sugar, cocoa, flour, xanthan gum, vanilla, baking powder and chili powder. Process in food processor until smooth and well-combined. Stir in walnuts if using. Spread batter evenly. Top with chocolate chips if using. Bake for 30 minutes or until tester comes out clean. Do not overbake. *Egg Substitute for one egg: Stir together 3 T water with 1 T flax meal. Let sit 10 minutes.
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3. Alexa’‛s Gingerbread Hearts (Vegan). (This recipe was adapted from a wheat-based recipe by my sister, Susan. She sent me a whole box of gingerbread boys for Christmas. ) Cream together: 6 T butter or vegan substitute 1 large egg or substitute*
¾ cup dark brown sugar
*Egg Substitute: Stir together 3 T water with 1 T flax meal. Let sit 10 minutes. Add to above mixture and mix well: ½ cup molasses 2 tsp vanilla 1 tsp lemon zest 3 Tablespoons water** **Note: extra water was added here because coconut flour is used in the baking mix. If not using coconut flour, do not add water. Add to above mixture and mix well: 3 cups baking mix*** ¾ teaspoon baking soda 1 Tablespoon powdered ginger ¼ teaspoon cloves
1-1/2 teaspoon baking powder ¼ teaspoon salt 2 teaspoons cinnamon ¾ teaspoon xanthan gum
***GF Baking Mix: 2-1/4 cup brown rice flour ¼ cup coconut flour ¼ cup corn meal ¼ cup ground flax Refrigerate dough for at least 4 hours. Roll-out between wax paper or cling wrap about ¼” thick. Cut out desired shapes. Place on parchment paper lined cookie sheet. Bake small shapes 8-10 minutes at 375 degrees. Larger shapes may take longer. -----------------------------------------------------------------------------------------------------Alexa’‛s Gingerbread Frosting (Vegan Royal Icing) (The cookie recipe called for royal icing but we substituted this one to make it vegan.) 4-1/2 cups powdered sugar 1 Tablespoon cornstarch ½ tsp xanthan gum 1 pinch salt Combine all ingredients and beat at low speed one minute or until combined. With mixer running, drizzle 1/3 cup water down side of bowl slowly increasing mixer speed until all sugar is incorporated. Beat at medium-high speed 2 minutes, scraping down sides of bowl as needed. The icing should be thick and stiff enough so that there are ridges. Frost cookies. Icing will stay pliable for several hours and can be thinned with water if necessary.
4. Other samples provided by:
The Cupcake Hut in the Arroyo Plaza and La Iguana Restaurant in downtown Cruces.
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GF Baking Class 15, 2012
Mountain View Market
November
Comparison of Commercial GF Baking Mixes
Listed by price/ounce (highest to lowest price). When you compare a mix -- look at ingredients, type of flour, cost, organic, binder, dairy. [Prices will vary—these were the prices in 2012.] Mix Ingredients Cost King Arthur Multi-Purpose Flour
White rice flour, tapioca starch, potato starch, whole grain brown rice flour
Pamela’‛s Baking Mix
Brown rice flour, white rice flour, cultured buttermilk, natural almond meal, tapioca starch, sweet rice flour, potato starch, baking powder, (sodium acid pyrophosphate), baking soda, sea salt, and xanthan gum Rice flour, corn starch, tapioca dextrin, xanthan gum, rice extract
Domata
$9.59/24 oz (.40/oz) $8.19/24 oz (.34/oz) $6.79/20 oz
Hodgson Mill
Whole grain flours: millet sorghum, brown rice, xanthan gum
(.34/oz) $3.99/12 oz
Gluten Free Pantry All-Purpose Flour
Rice flour, potato starch, tapioca starch, guar gum, salt
(.33/oz) $4.69/16 oz
Arrowhead Mills All-Purpose Baking Mix
Whole grain brown rice flour, organic potato starch, rice starch, organic whole grain sorghum flour, baking powder (monocalcium phosphate, sodium bicarbonate, corn starch) sea salt Garbanzo flour, potato starch, tapioca flour, sorghum flour, and fava bean flour
Bob’‛s Red Mill All-Purpose Baking Mix Your Own Baking Mix (recipe below)
(.29/oz) $7.59/28 oz (.27/oz) $4.59/24 oz
Brown rice flour, potato starch, tapioca flour
(.19/oz) $3.67/24 oz
(plus you will have left-overs to make another batch)
(.15 oz)
Make Your Own GF Baking Mix
Use this basic blend for cakes, cookies, muffins, gravies, cream sauces, cheese sauces. If your recipe calls for wheat flour, substitute this mix spoon for spoon. Combine ingredients and store in air tight container in the refrigerator. Create a personalized baking mix by substituting from the Substitution list below. Example: add ¼ cup corn flour to substitute for ¼ cup of rice flour. 2 cups rice flour (brown or white) 2/3 cup potato starch (not flour) 1/3 cup tapioca flour
Substitutions
Other GF flours/starches/meals/ground nuts or seeds can be used alone or in combination with a GF baking mix. Caution: Always check for the GF symbols on these products. If goal is: Then substitute a portion of the baking mix with: Higher Fiber GF oats, flax, chia, rice bran, coconut, almond, hazelnut, hemp, corn, buckwheat, quinoa, sorghum, mesquite, psyllium husk flour. [Adding Higher Protein Lower Glycemic Extra Lightness Extra Flavor Higher absorption
extra fiber means you must also add more liquid. Example: substitute ½ cup coconut flour for the rice flour and add ½ cup water or other liquid.]
Seed or nut flours like teff, amaranth, quinoa, chia, hazelnut, almond or bean flour like chickpea or soy Fiber ingredients (see above) or fruits, vegetable or bean purees. More tapioca starch, potato starch, corn starch, white or brown rice, or sprouted brown rice flour. If using eggs in the recipe, separate whites and yolks and beat the whites to stiff peaks. Brown or toast butter, nuts, seeds, flour, oats before adding. Sprouted brown rice flour vs plain brown rice flour.
Go to next page for how to add a binder to the baking mix.
GF Baking Class 15, 2012
Mountain View Market
November
Add A Binder or “Glue” to the Baking Mix
Most GF baking recipes require a binder such as adding a gum--either xanthan gum or guar gum. They help make the finished product less dry and crumbly. Some flours (like almond, hazelnut, chia or flax) may not require as much or any. Binders (available in Bulk Dept.) include: Basic Binders Binder Guar Gum
Cost/lb 12.89
Made from A bean from the Guar plant.
Amount to use Add 1 teaspoon per cup of flour blend to make yeast doughs.
Comments May help to lower blood cholesterol and stabilize blood sugar. Helps prevent constipation, hemorrhoids, obesity and remove toxins.
Add ½-1 teaspoon gum per cup of flour blend to make cakes, cookies, bars, muffins and quick breads.
Caution: It should not be used if you have difficulty swallowing or if gastrointestinal surgery or colon disorders
Xanthan Gum
28.29
Bacteria grown on corn sugars
Same as guar gum.
Arrowroot
23.89
Arrowroot plant
1 Tablespoon to 1 cup liquid
Corn Starch
5.19
Corn
1 Tablespoon to 1 cup liquid
Agar agar
69.99
Seaweed
Use 1 1/2 teaspoons powder to 1 3/4 cups liquid.
Chia
12.99
Chia seed
¼-1/2 teaspoon per cup of flour blend. Add 1 teaspoon per cup of flour blend to make yeast bread, pizza dough or other baked items that call for yeast.
Psyllium
Egg
Fats/Oils
Seed husks from the Plantago plant
Flax
May act as a laxative for some. Can be interchanged with guar gum but provides more stretchiness to things like yeast bread. Acts as a laxative for some.
Other Binders
Used to thicken sauces, and puddings. Good for thickening acid bases like lemon curd. It is the most neutral tasting of the thickeners and produces a glossier result than cornstarch. Should be mixed into a slurry with an equal amount of cold water before it's added to a hot liquid. You then need to simmer the liquid, stirring constantly, for a minute or so until it thickens. Cornstarch doesn't stand up to freezing or prolonged cooking, and it doesn't thicken well when mixed with acidic liquids. Gelling agent. Not interchangeable with arrowroot. Good source of minerals. It can be used like gelatin in molded foods or in place of pectin in fruit spreads. Acts as a laxative for some. Grind into a flour. May help to stabilize blood sugar levels. Grind into flour and mix with water. It turns into a firm, tasteless gel. When added to bread ingredients, it eliminates the need for guar or xanthan gum. Acts as a laxative for some.
Other Substitutions
EnerG Egg Replacer
1 T ground flax meal mixed with 3 T water. Let sit for 10 minutes. 1-1/2 tsp mixed with 2 T water. Let sit for 5 minutes.
Chia
1 tsp ground chia mixed with ¼ cup water or
Apple, Pumpkin, Bean, Squash, Banana, Avocado Purees Coconut Oil, Ghee, Olive Oil, Walnut Oil, Almond Oil, Macadamia Oil, Avocado Oil
1-1/2 tsp whole chia mixed with ¼ cup water. Let both sit for 10 minutes. Substitute one for one. Substitute one for one.
16.
22.