- Vegan & Vegetarian Recipes: VegKitchen.com - http://www.vegkitchen.com -
Gluten-Free Cooking and Baking Tips
Posted By Karina Allrich On February 13, 2008 @ 9:49 pm In Healthy Eating Tips,Healthy Kitchen | 6 Comments
New to this whole gluten-free thing? Not sure how to substitute the wheat flour in a favorite recipe? Need to cook without additional problematic ingredients — such as milk or soy? These tips are for you, Babycakes.
After six years of living gluten-free, cooking safely is second nature. It’s (honestly) no big deal. The key — for me — is to keep things simple. Here’s how I do it: I don’t keep sacks of ten different alternative flours in my fridge. Oh, I did in the beginning. Based on advice, I mixed my own blends. I stockpiled. I paid $11.99 for a bag of xanthan gum. I ground my own almonds. And guess what? I ended up tossing out bags of rancid flour (who knew brown rice and bean flours spoil alarmingly fast?) not to mention, the pounds of alleged bread I baked from scratch. I chewed endless rawhide cookies and scraped the filling off sawdust piecrusts. I discovered that soy and bean flours not only taste terrible, they make me swell like a beach ball! How attractive!
My solution? I found some tasty gluten-free baking mixes that agreed with me, and I keep one of each on hand, in the pantry. My personal favorites?
Flours for baking (and most) one-to-one substitutions in recipes:
For bread, foccacia and pizza crust:
For General All Purpose Baking:
For Sauces, Gravies, and Dredging (Coating in Flour):
For Bread Crumbs:
Karina’s Gluten-Free Baking Tips:
Note: Subbing denser flours such as almond, buckwheat or quinoa will result in a heavier, denser product. Experiment and find the formula and texture you like best.
Baking and rising times vary depending upon many factors:
Remember — it’s an intuitive thing, this gluten-free baking deal. There is really no substitute for experience. The trial and error method is your best teacher in Gluten-Freeland.
SugarOkay. I know sugar has gotten a bad rap. It’s blamed for all kinds of symptoms. And some individuals may, indeed, be sensitive to too much of it. After a lot of experimenting and personal research, here is what I — personally — think about cane sugar. (If you are allergic to cane because it is in the grass family, note you may be able to handle beet or palm sugar; ask your doctor.) Living gluten-free is tough. It really is. And in this Gluten-Free Goddess’ humble opinion, a truly tasty gluten-free treat is worth a thousand words — or a thousand smiles.
Eliminating wheat from recipes is huge and problematic (you know, you lose that whole stretchy elasticity and tender crumb mouth feel thing). To create a gluten-free treat that really is a treat is a challenge. Taking sugar out of the equation diminishes the texture and mouth feel of traditional recipes even more. Sugar adds not only sweetness to baked goods, but structure. I’ve tried baking without it. I’ve used date sugar, processed raisins, agave syrup, stevia. The end results too often screamed Health Food. They were a tad, shall we say, cardboard-esque. And they usually ended up getting tossed in the garbage after a six month stint in the depths of the freezer.
My compromise? I bake with organic brown sugar or sucanat (a vegan unrefined sugar). I have one treat a day. It satisfies my sweet tooth, and I don’t feel deprived.
If you are a vegan, try using maple syrup (though it will add maple flavor) or gluten-free brown rice syrup, or agave syrup.
Fruit, Flavor and Dairy Substitutions
I am often asked, Can I sub pumpkin for the sweet potato in a recipe? Or, dried cranberries for raisins? Yes. And yes. I find that most fruit purees are interchangeable, according to taste. If you don’t care for banana, try subbing pureed pumpkin. Hate walnuts? Use pecans. Love dried cherries and dislike raisins? Go with cherries. Experiment and have fun. Be creative with recipes. Some of my favorite combos were accidental pairings. Think: fruity with spice, sweet with sour, creamy with crunchy, chocolate with anything!
The Dairy Question
Yes, Babycakes, I know. I feel your pain. Many gluten-intolerant folks develop a lactose intolerance or casein allergy as a result of celiac damage. I sympathize. I’m one of the fifty per cent of celiacs who are saddled with gluten and casein intolerance. You’re not alone.
Cooking Dairy-Free Tips
My favorite dairy free substitute in gluten-free cooking is light coconut milk. I use it in sauces, soups, curries and stir-fries. It’s fabulous in whipped sweet potatoes, pumpkin and winter squashes. (Check and compare labels as too much guar gum, a common additive in coconut milk, can act as a laxative for sensitive individuals).
If soy is not an issue for you, a great tasting vegan butter substitute is Smart Balance Light. It has flax oil in it (good for those nifty Omegas). Spectrum and other companies also make gluten-free margarine — but keep an eye out for casein, often added in so-called “Dairy Free” products.
For a vegan butter sub in baking I use Spectrum Organic Shortening or extra light olive oil in muffins, quick breads, bread, cookie bars and most cakes. When one half to one cup butter is called for in a recipe, oil will work. Otherwise, I’d choose the Spectrum Organic Shortening. In the case of a flourless chocolate cake recipe calling for two sticks of butter, though, nothing truly substitutes. When butter is the star, oil will only be oily.
Another vegan alternative to baking with butter is coconut oil. And for those who tolerate soy, silken tofu can work in many recipes.
For milk substitutes in baking, gluten-free rice or nut milks work very well. Use plain for a neutral flavor, or vanilla/chocolate for a flavor boost. Coconut milk also works.
For milk substitutes in creamy sauces, try using plain gluten-free rice and nut milks. They are rather thin, and usually need a little help in thickening, but they work. I whisk a tablespoon or two of starch (such as arrowroot or tapioca starch) to the rice milk to help thicken it.
Cheeses can be harder to sub. Gluten-free cheese subs may be soy based, or nut based, or rice based. Some are just plain awful. Others, not so bad. Many don’t melt well. Shredding helps. Seasoning helps. If I’m going to use a non-dairy cheese I’ll often use one with diced jalapenos. The peppers help cover up the bland flavor. So, when using non-dairy cheese, I always add extra spices and seasonings to the dish. Often I add a drizzle of extra virgin olive oil as well. For those sensitive to milk proteins — read labels carefully. Casein or whey is often added to “Dairy-Free” products. Go figure.
Use dairy-free pesto and tapenades for flavorful sauces and spreads. Make homemade basil or cilantro pesto without cheese (add a dash of sea salt instead) and use it as a sauce on pizza and sandwiches, quesadillas and foccacia. Make black olive, sun-dried tomato or roasted pepper spreads in your food processor for a quick and flavorful schmear on rice or nut crackers, pizza and grilled sandwiches. You won’t miss the cheese.
Try fresh guacamole and salsa as a healthy condiment. Both are dairy-free and huge on flavor.
Enjoy hummus tahini as a protein packed dip or condiment; any flavor of hummus is a tasty sub for cheese. Serve a dollop with your favorite brown rice dish, baked casserole, salad, grilled and roasted vegetables.
Serve a good fruity extra virgin olive oil instead of butter or cheese. Drizzle it on toasted or grilled gluten-free bread, baked potatoes, and gluten-free pizza shells; try drizzling a hot gluten-free pizza shell with extra virgin olive oil and some sea salt, then top it with a crisp baby greens salad with your favorite fixin’s. The classic combo of good olive oil and balsamic vinegar makes a fabulous naturally dairy-free condiment for brown rice and cooked polenta.
Baking gluten-free and egg-free is certainly a challenge and I’d be lying if I told you I have it all worked out. I don’t. But I’ll share some tips based on my experience.
For the average recipe, Ener-G Egg Replacer is the popular choice. You can also make your own egg replacer using milled flax seeds, silken tofu, mashed banana or figs. Or simply add a liquid such as rice milk (two tablespoons equal one egg) and boost the leavening with more baking powder. I find I do best with choosing recipes that are traditionally egg-free, such as fruit crisps and Asian crepes. If a recipe calls for one egg, I might simply leave it out and add two tablespoons rice milk and a teaspoon of baking powder. But I’m still experimenting with egg-free baking. I’m a long way from perfection.
Many celiacs find they also have a sensitivity to soy (and many have trouble with autoimmune thyroid disease). Whether by necessity or choice, a great many celiacs are also soy-free.
For a soy sauce sub I use a dab of molasses whisked into a quarter cup of soy-free vegan broth. I add a splash of balsamic or rice vinegar, to taste, and a dash of sea salt, sesame oil, or red pepper spice. Another choice is to make an Asian sauce based around peanut butter or cashew butter stirred into a cup of vegan broth. Add chopped garlic, spices and a squeeze of lime juice as an accent.
Finally, let go of old expectations and have a little fun playing in the kitchen. Try new flavor combinations and browse cookbooks for ideas. Living gluten-free is a challenge, but it can also be delicious!
Karina Allrich copyrights this original article (c) 2005-2007. All Rights Reserved.
Karina Allrich publishes Karina’s Kitchen: Recipes from a (Gluten-Free) Goddess . She is the author of the vegetarian cookbook Cooking by the Seasons .
Article printed from Vegan & Vegetarian Recipes: VegKitchen.com: http://www.vegkitchen.com
URL to article: http://www.vegkitchen.com/tips/cooking-gluten-free/
URLs in this post:
 Karina’s Kitchen: Recipes from a (Gluten-Free) Goddess: http://glutenfreegoddess.blogspot.com
 Cooking by the Seasons: http://www.amazon.com/exec/obidos/redirect?link_code=as2&path=ASIN/0738703230&tag=vegetariankit-20&camp=1789&creative=9325
 Healthy Vegan Kitchen: http://www.vegkitchen.com/kitchen-tips/
Copyright © 2010 Nava Atlas Vegan Recipes. All rights reserved.