Why Gluten Hurts: The Truth About Celiac Disease

Living Without Our Daily Bread

by Karina Allrich

Since the birth of agriculture- when our ancestors began to cultivate and harvest grains- human beings have cherished bread. It was a minor miracle, this almost magical transformation of grain into dough. Bread became the staff of life, a daily source of nourishment, symbolic of spiritual renewal.

But what if bread was suddenly poison? What if wheat was toxic, and every bite of a toasted bagel, slice of pizza or forkful of penne inflicted damage to your body?

This scenario is a daily reality for those carrying the gene of an autoimmune disorder known as celiac disease.

Little did I know as I wrote my second cookbook, happily creating recipes for lemon infused pasta primavera and olive-rosemary focaccia, that a hidden twist in my own eclectic heritage would soon disrupt my life. After years of subtle symptoms, an acute phase produced a twenty pound weight loss, joint pain, skin rash, and malabsorption. By December, 2001, I knew I had celiac disease.

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Gluten-Free Thanksgiving Recipes & Tips

Scones, pie, pumpkin bread, acorn squash, quinoa salad with pears...

Thanksgiving. Nothing sends shivers of trepidation up a gluten-free dairy-free girl's spine like the mental image of Grandma's white bread dressing, or shimmying slabs of Aunt Ida's pumpkin pie. It's a butter and wheat flour gorge fest with danger at every turn- the gut-twisting threat of thirty-six hours chugging Pepto Bismol poised to strike on every holiday decorated plate. Jovial forkfuls of tradition and conviviality aside.

It can be a nightmare, Darling.

If you're lucky, your family is tuned in to the ins and outs of celiac disease and gluten sensitivity, and they are well aware of the angst and anxiety food centric holidays can trigger for those of us who need to be vigilant about each and every spoonful of food that enters our quirky gluten-free universe. 

If you are blessed, they are thoughtful and well schooled in where gluten might lurk (turkey broth, marinades, gravy, seasoning packets, spice blends, traditional stuffing, cornbread mixes, crackers, pie crusts, soy sauce). And they don't ask questions like, You can eat "whole" wheat crackers, right? with the emphasis on the word whole as if somehow, the word itself makes the wheat magically safe for gluten sensitive folks to consume (it doesn't). 

And they don't indulge in meta messages and all that spooky passive-aggressive weirdness. They won't sigh when you politely decline a slice of Aunt Ethel's pecan pie and say, Why don't you just eat the filling and not the crust? 

They won't hold up a pitcher of turkey gravy and whisper, A little bit won't kill you.

Or my own personal favorite, Oh, go ahead... I have food allergies and I cheat.

Right.

If these persuasions are foreign to you, then you, Dear Reader, have much to be thankful for this holiday season. You are blessed with a clan that gets you, loves you without judging you, and honestly cares about every morsel that enters your fragile autoimmune universe.

So this post is for them...

The attentive Moms and Dads, compassionate Aunts and Uncles, smart-as-a-whip Grandmas and Bubbes, sisters, brothers and best buds who believe that if food is love, Thanksgiving should be fun and worry-free and delicious.

For everyone.  

No big whup.

Because after all- we know true love has great taste.

Key Tips for a Safe and Delicious

Gluten-Free Dairy-Free 

Holiday Season

If you're new to gluten-free living here's a Gluten-Free Diet Cheat Sheet to print out and keep handy. Because gluten is devious. Label reading is a must.

Marinades, broth, soy sauce, and bouillon may use wheat or barley in flavors and seasonings. Although I urge you to check your turkey for gluten-free status, most I've seen are safe- if you avoid the seasoning or gravy packet.

Bottom line?

Know your bird. Know your source. And know your ingredients, Dollface.

TIPS: For thickening gravy, whisk in a tablespoon or two of sweet rice flour. Or make an arrowroot starch slurry. {Potato flour is another choice- but be careful you don't add too much and end up with gelatinous, thick gravy you have to slice to serve}

For a non-dairy sub in pumpkin, squash and sweet potato recipes try using coconut milk- it's creamy and delicious (full fat tastes best). If you can't do coconut milk, soy milk or almond milk works beautifully. {Rice milk is rather thin. Hemp milk is an acquired taste and may be too grassy for the uninitiated.}

Another tasty non-dairy vegan choice is orange juice or apple cider. Cook carrots or cubes of winter squash with a splash of orange juice or apple cider for a lovely vegan flavor boost. Drizzle a touch of pure maple syrup.

For creamy mashed potatoes that are dairy-free I use a combo of light and fruity extra virgin olive oil and my favorite gluten-free vegan buttery spread. For creaminess, whip in some warm non-dairy milk- coconut, soy, and nut milks all work. A light gluten-free broth works, too. The trick is don't beat the potatoes to death until they're gluey (what did a potato ever do to you? Be kind).

For a dairy-free vegan butter sub in baking, my new favorite fat is organic coconut oil. I love the texture and subtle coconut flavor. 

Hate coconut oil? Try organic expeller pressed canola oil or grape seed oil (both have very neutral flavor). Any of these work well in muffins, quick breads, bread, cookie bars and cakes. When one half to one cup butter is called for in a recipe, these oils will usually work- though I typically start with a little less than the amount of butter called for and see how the batter looks.

For a vegan butter substitute in pastry and gluten-free pie crust recipes I'd choose Earth Balance sticks, Spectrum Organic Shortening or organic coconut oil.

For stuffing, simply follow your favorite recipe and substitute toasted cubes of gluten-free cornbread, corn muffins, or a loaf of store-bought gluten-free white bread. Or try my personal favorite stuffing recipe- Cornbread Stuffing with Curried Apples and Cranberries.

For a crunchy bread crumb topping, try my Crunchy Gluten-Free Breadcrumbs (process toasted gluten-free waffles into perfect golden crumbs- they make a delicious topping that can be quite the conversation starter- waffles? Really?). And no, a (true) waffle is not sweet.

For a gluten-free mac and cheese try my Kicked Up Baked Mac and Cheese Recipe or my dairy-free Baked Mac and Cheese or my totally from scratch Cheesy Uncheese Mac and Cheese (fab for vegan guests).

For a classic cookie crumb pie crust use Pamela's or Midel's Gluten-Free Gingersnaps or Pamela's cookies (Lemon or Ginger or Chocolate, depending upon the filling) processed into crumbs. I use Joy of Cooking's classic cookie/cracker crumb recipe and simply substitute with gluten-free cookies. For a butter replacement, try organic coconut oil, a good tasting vegan spread like Earth Balance.

Read on for more tips and my Gluten-Free Wheat-Free Thanksgiving worthy recipes ...

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Gluten-Free Baking Tips from Karina

Cooking and Baking Wheat-Free + Gluten-Free

Tips from a Gluten-Free Goddess®

by Karina Allrich

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, eggs or soy? This article is for you, Babycakes. And check out my post The Morning After [diagnosis, that is] for some smart and supportive start-up tips, from shopping strategies to easy dinner ideas (not to mention, how to recognize and solve those pesky contamination issues).

Cooking and Baking Without Wheat and Gluten

After thirteen years of living wheat-free gluten-free, cooking safely is second nature. It is (honestly, I swear!) NBD. No big deal. Here's a quick overview, followed by more detailed tips on combining gluten-free flours and substituting safe ingredients in your favorite recipes.

Safe flours for wheat-free, gluten-free baking include sorghum flour, brown rice flour, white and sweet rice flour, millet flour, buckwheat flour, quinoa flour, certified gluten-free oat flour, and teff flour. Note* Make sure sources of corn, millet, sorghum, etc flours are 100% gluten-free.

Starches used for gluten-free baking include potato starch, cornstarch, arrowroot starch and tapioca starch/flour. (Starches add lightness, tenderness, or browning to GF flours.)

Almond flour, hazelnut flour, chestnut and peanut flours are high protein non-grain options.

Legume flours include chick pea flour and soy flour.

Coconut flour is a high fiber addition to GF blends that attracts moisture and adds a lot of texture and flavor.

Note: Oats have been a sticky issue for those with celiac disease because widely available commercial oats are often milled/cross contaminated with wheat crops. The good news is that a few small, independent farmers are now growing and milling certified gluten-free oats. Because whole grain oats are high in fiber, protein and iron, this is great news for those living gluten-free. Just be 100% sure the oats or oatmeal you are purchasing are "Certified Gluten-Free". Bob's Red Mill has recently added certified gluten-free oats to its line of gluten-free products milled in a dedicated facility.

On a side note- the high fiber in oats may take some getting used to for those with touchy tummies. Start slow. Try 1/3 to 1/2 cup of oatmeal- or better yet- my Homemade Gluten-Free Granola recipe- once or twice and see how you handle them. Gradually, you can add more into your weekly menu as your body acclimates to increased fiber. (Drink plenty of water!)

One easy option for beginners? If simplicity is your top priority, use Pamela's Ultimate Wheat-Free Gluten-Free Baking and Pancake Mix in your recipes. Keep it on hand and you have a pre-mixed flour blend for basics that usually works quite well in muffins, tea breads and simple cakes (see my easy pumpkin cake recipe here). It's also fab in flourless quiches, omelets, and yes, pancakes. Note: it does contain buttermilk, so dairy-free folks will need to find an alternative pancake mix.


Karina’s Wheat-Free Gluten-Free Baking Tips

Numero Uno: Keep your sense of humor handy. It helps in gluten-free baking, Darling. Hockey pucks and doorstops are inevitable. We’ve all been there. We've all tossed failures into the compost.

Remember the crumb trick- you can always zap your so-called failures in the food processor and use the crumbs in other recipes. (I freeze the crumbs.)

All Purpose Wheat-Free Gluten-Free Flour Blend - Does One Size Fit All?

I am not a believer in using a single all-purpose gluten-free flour mix for gluten-free baking. Most GF flour mixes are based on white rice flour and starch (it's cheap to make). The end result tends to be rather bland, and works best if your expectations for texture and flavor run on the low side.

Julia Child once remarked that cornstarch worked as a gluten-free sub in recipes. But. I would ask- why use high glycemic cornstarch when there are so many other superior choices these days?

Because here's the truth.

In almost every single case where I subbed a "cup for cup" white starch based gluten-free all purpose flour mix in a recipe, the texture was gummy or gritty-- or oddly, both. I could tell it was "gluten-free". And if the blend had bean flour in it- no one would eat it (heavy legume flours have a metallic aftertaste, and can produce a rather gassy experience for the FODMAP sensitive among us).

Some newer blends boast a better result- probably because they add milk powder or buttermilk to the flour blend. This leaves out the roughly 50% of us who are also reactive to dairy.

My position? Try my recipes as written. I've experimented over the years and found certain GF flours work beautifully together- no grit or gumminess. They also happen to include whole grains, and are higher in protein than typical starchy blends.

For those of you interested in mixing your own gluten-free flour mix from scratch, here is a basic guideline- tweak it to your preference.

This is a basic template useful for muffins and easy cakes.

Karina's Basic Wheat-Free Gluten-Free Flour Mix Template

Combine:

1 cup sorghum flour, certified gluten-free oat flour, or millet flour
1 cup potato starch (not potato flour) or other starch blend
1/3 to 1/2 cup almond meal or hazelnut meal
1 teaspoon xanthan gum

*Notes:

You'll notice I don't white rice flour- the old school stand-by. I just think it's rather blah- not to mention, gritty, and gummy.

Sorghum flour is soft, slightly sweet - and lovely in baking. As is certified gluten-free oat flour.

Starches are used to lighten the blend- I prefer potato starch for its soft, light rise. Tapioca starch can often bake up tough- especially around the edges (if you use tapioca starch blend it with another softer starch, like cornstarch).

Brown rice flour has become a bit controversial. I'm now using less brown rice and brown rice flour. Here's why- there is elevated arsenic in rice.

Almond flour and hazelnut flour are a dream in gluten-free recipes. Nut flours add protein, fiber, and essential minerals- not to mention a delicious nutty taste- to recipes. If you cannot use nut flours, use another high protein choice that is not too strong in flavor.

Buckwheat flour- a favorite whole grain addition along with millet flour- is high in protein and fiber and has a lovely nut-like taste. (And no, buckwheat is not related to wheat- it's actually a fruit in the rhubarb family).

Quinoa flour is packed with vegan protein but it needs to be used sparingly, as it has an assertive taste, and will make a baked goodie crumbly if used as a main flour. Blend it with other flours for best results.

Coconut flour is sweet and fabulous. It's high in fiber. It soaks up moisture like crazy, though, so be careful using too much of it in a recipe. Start with a half cup in a gluten-free flour blend for best results. Eggs help coconut flour work best.

Subbing denser flours such as almond, buckwheat, coconut, or quinoa flour will result in a heavier, denser product if you add too much. Start with a third to a half cup in your flour blend. Experiment and find the formula and texture you like best.

Sweet rice flour is very starchy and moist and you should add it sparingly as a moisture boost to your baking- start with 2 tablespoons. Too much can make for a gummy product. It's also a fab gravy thickener.

To Create a Self-Rising Wheat-Free Gluten-Free Flour Mix

Combine:

1 cup unleavened gluten-free flour mix (see above)
1 1/2 teaspoons baking powder
1/2 teaspoon salt

Adding Moistness and Flavor to Gluten-Free Baked Goods

When experimenting, choose a recipe wisely. Recipes containing pureed fruit, shredded veggies, yogurt, or sour cream translate beautifully to gluten-free. Think: banana muffins, carrot or pumpkin cake, sour cream apple cake or blueberry muffins made with sour cream or yogurt.

Adding applesauce, pureed fruit or yogurt to recipes helps wheat-free gluten-free cakes, muffins and quick breads stay moist.

Adding shredded or desiccated coconut, chopped nuts, dried fruit, and chocolate chips also goes a long way to improving texture and flavor. Start with adding one half cup to your favorite recipe. Experiment and have fun.

Use light brown sugar instead of refined white sugar. It boosts moistness and flavor.

Honey is a humectant and adds moistness (use less liquid in the recipe if you use honey). You may need to cut back a bit on the amount of liquid called for, when using honey.

Agave adds moisture, too. But if it's humid on the day you are baking, use less agave (or honey).

Use extra vanilla. Many gluten-Free flours can taste strong and unfamiliar, and a little boost of vanilla extract helps soften their flavor. Don't be afraid to use a whole tablespoon in a recipe- I do. And buy the good stuff. Bourbon vanilla is killer. Cheaper brands with fillers (like corn syrup) are a pale imitation of true vanilla flavor.

Add warming spices like cinnamon and nutmeg to deepen flavor complexity (cinnamon and chocolate is a favorite secret combo of mine).

Baking Times and More Tips

Baking and rising times vary depending upon many factors:

Where do you live ‐ high altitude or sea level? High altitude gluten-free baking usually requires a little less liquid [start with 2 tablespoons less] and a higher oven temperature [increase oven temp by 25 degrees F] or a longer baking time. Often the only change I made for high altitude baking was to add 25 degrees F to my oven temperature (but I've never baked above 7,000 feet). The higher you get, the more problematic GF baking can be. Check your local library for high altitude baking tips.

Humid or dry? Flours grab moisture and become damp - this can affect the outcome. Start with 1 to 2 tablespoons less liquid (and less agave/honey) if you suspect your flours are dampish from humidity.

Ice cold ingredients or room temperature?

I find baking with room temperature ingredients works best when baking gluten-free. When making gluten-free bread, warm eggs at warmish water briefly until they reach room temperature.

Yeast needs a warm environment to rise properly - a temperature of 100º to 110º F is ideal.

Frozen fruit will chill down batters. Thaw to room temp, drain well and pat dry, or add extra baking time- start with ten minutes.

Thick glass pan or thin dark metal? Baking pans may require more or less baking times - see your pan manufacturer's advice. Note that gluten-free batters are stickier than traditional batters, so they often need longer baking times or temperature adjustments.

Oven temperatures vary slightly from oven to oven. Tune in to yours and notice if recipes tend to take longer - or shorter - to bake. Adjust baking times accordingly. Better yet- get an oven thermometer. You might be surprised how *off* your oven is!If baked goods consistently turn out under-cooked in your oven, try baking them at 25º degrees higher.

Place pans in the center of a pre-heated oven ‐ not too close to the top or bottom ‐ for even baking.

Gluten-free batters are a little weird. Cake batter is thicker than you remember. Bread batter is looser than standard bread dough. Cookie dough is almost the same, but sometimes spreads faster during baking [try chilling cookie dough and baking on parchment].

Egg sizes vary. This affects the liquid to dry ratio in a recipe. My recipes are based on large organic free-range eggs or Ener-G Egg Replacer.

Until you get the hang of baking gluten-free, I suggest keeping a sharp eye on what’s in the oven. When it looks done, make sure the batter is firm and set in the center [jiggle the pan a tiny bit or lightly touch the top]. A wooden pick inserted in the center can tell you if the batter is still wet [but chocolate chips can melt and make this method sometimes unreliable; if the tester comes out chocolatty, try another spot].

I find‐ with brownies and cookie bars, especially‐ that it is easy to over-bake gluten-free treats. The center may appear too soft while the outside edges are browned just right; turn down the oven heat by 25 degrees; and if necessary, take it out if you prefer a softer center; the dessert will continue to "bake" for a minute or two before it begins to cool.

Freezing gluten-free baked goods often improves texture. Think your cookies or brownies are a dud? Try cutting, wrapping and freezing them. Eat slightly chilled or at room temperature, as you prefer.

Gluten-free baked goods and breads get soggy if they stay too long in their cozy pans. Remove loaves and cakes and muffins from the pan as SOON AS possible. The longer a gluten-free baked good remains in a hot pan, the soggier it gets.

If your end product is gummy in the center- or it falls in the middle- the problem is most likely too much liquid. Use 2-4 tablespoons less when you mix the batter or dough next time. Add only a little liquid at a time to achieve the consistency you need. If it happens often, your flours may be damp or your oven too cool. Or you may be taking the baked good out of the oven too soon; if so, bake it longer.

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. Practice. Practice. Practice.

Substitutions...

Sugar

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 usually bake with organic brown sugar and cane sugar. I have one treat a day. It satisfies my sweet tooth, and I don’t feel deprived.

But if you really must avoid sugar, Darling, here’s one possible sub if you're not a vegan: 3/4 cup honey (reduce liquid in recipe by 1/4 cup) can be substituted for 1 cup granulated or brown sugar. Not recommended for cookies. Flavor and density will be affected.

If you are a vegan, try using maple syrup or gluten-free brown rice syrup, or agave syrup. I'm experimenting with maple syrup lately, and find it delicious.

If it is humid out, you may have to adjust your recipe, as both agave and honey are humectant, and attract moisture to baked goods.

Brown sugar adds a little extra moistness to gluten-free baked goods; cane sugar makes cookies crisp.

Read more about sugar substitutes in baking here.

Fruit, Flavor and Dairy Subs

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 organic 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. I also love unsweetened soy or nut milk (non-GMO and no carageenan), if soy or nuts are not an issue for your family.

Butter

There are some great tasting vegan butter substitutes out there now. Some feature olive oil or flax oil. One is even soy-free (with pea protein). Check labels. 'Stick' style works better in baking than the softer tub style (too much water). Spectrum Organic Shortening, made from palm oil, basically acts like Crisco, without the trans fats.

My new fave in gluten-free dairy-free baking is raw organic coconut oil. Lovely aroma, taste and texture.

I also love using olive oil in muffins, quick breads, and bread. When one half to one cup butter is called for in a recipe, oil will work (but in general, use a tad less oil than the butter called for).

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 (though I might be tempted to try Earth Balance sticks).

Another vegan alternative to baking with butter is silken tofu- it works in many recipes.

Milk

Some experts suspect that half of all celiacs (yup, 50% of us) are allergic to casein- the protein in dairy- did you know that? This is not a lactose (milk sugar) issue. It's a protein allergy issue. So if you still have symptoms, cut out milk and dairy products- it's often the final piece of the puzzle.

For milk substitutes in baking, gluten-free soy, rice and 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 soy milk, hemp milk, or unsweetened rice or almond milk. Rice milks usually need a little help in thickening, but they work.

Cheese

Cheeses can be harder to sub. Gluten-free cheese subs are often soy based, nut based, pea and cashew derived, or rice based. Some are just plain awful. Others, only mostly awful. Most don’t melt well (what's up with that?).

If you're going to use a non-dairy cheese try one with diced jalapeños; the peppers help cover up the bland flavor. Add extra spices and seasonings to the dish and a drizzle of extra virgin olive oil as well. For those sensitive to milk proteins- read labels carefully. Casein or whey (two dairy proteins) is often added to "Dairy-Free" products. Go figure.

Looking for a tasty creamy sauce for comfort foods like mac and cheese? Try my vegan Cheesy Uncheese Sauce- it's scary good. Seriously. It's all I use now.

More Dairy Free Meal Ideas

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, veggies, sandwiches and wraps, and even cooked polenta.

Egg Free

Baking gluten-free and egg-free is certainly a challenge. I'll share some tips based on my growing experience (I baked strictly egg-free for four years).

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 a rich non-dairy milk [two tablespoons equal one egg] and boost the leavening with more baking powder.

I find I do best baking egg-free when I choose recipes that are traditionally egg-free such as fruit crisps and Asian crepes. Waffles work fine without eggs (try a mashed banana).

If a recipe calls for one egg, I might simply leave it out and add two tablespoons rice milk and an extra teaspoon of baking powder.

For two average eggs, combine:

1 tablespoon Ener-G Egg Replacer
4 tablespoons warm water

Whisk together until frothy and foamy. Fold into the recipe and mix well. This mixture won't bind, but it seems to work in baking.

Note that recipes using tapioca starch often turn out gummy with an egg replacer; and mixes containing tapioca and lots of starches are less likely to turn out using egg replacers. (One popular allergen free brand of mixes called Namaste has not worked without eggs- I've tried the brownie and chocolate cake mix using Ener-G Egg Replacer and both were a disaster at high altitude. I suspect the starch ratio in the mixes is too high. But I'm no chemist.)

Soy Free

Many celiacs find they also have a sensitivity to soy; and many have 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, ginger, cumin, curry or red pepper spice, to taste.

Another choice is to make an Asian sauce based around peanut butter, sesame tahini or cashew butter stirred into a cup of vegan broth. Add chopped garlic, spices and a squeeze of lime juice as an accent.

New on the market is a soy-style sauce called Coconut Aminos- look for it in the condiment and sauces section.

For thickening sauces, soups and gravies, and dredging (coating in flour)

For thickening stir-fry sauces, basic white sauces and soups, I use tapioca starch or arrowroot starch (mix it with a little cool water or rice milk first before adding it to sauces). Arrowroot starch works well for gravies served right away. Cornstarch can also be used but I find it get gluey (as can potato starch).

For a making roux, or paste, for basic white sauce or cheese sauce, my favorite is sweet rice flour; but any basic rice flour or gluten-free flour mix will work -but don't use bean or soy flour - they have too strong a taste.

For dredging veggies, potato cakes or veggie burgers before frying, try your favorite gluten-free flour mix, or simply use rice flour, or tapioca starch, or cornmeal. A lower carb option is almond flour.

For Wheat-Free Gluten-Free Bread Crumbs

My favorite crumbs- for all kinds of recipes- is a tad unconventional, but really delicious! I haul out my food processor and process several toasted gluten-free waffles into crumbs. Plain gluten-free waffles usually have no sugar. Add some dried Italian herbs or your favorite seasoning, if you wish. Drizzle with olive oil or melted butter and pulse. Very yummy, crunchy and golden when baked. And no, they're not too sweet.

Processing pieces of your favorite toasted gluten-free bread also works. Especially gluten-free cornbread. Cornbread makes lovely crumb topping.

For crunchy toppings try crumbled corn tortilla chips, rice chips, or potato chips. Failed gluten-free breads can be processed into crumbs and frozen for later use.

Note that adding dried herbs and seasonings give gluten-free bread crumbs a big flavor boost. Some folks advocate processing cornflakes or gluten-free cereal into crumbs but I find it gives the recipe a mealy, breakfast cereal taste.

Finally-

My last tidbit of advice- let go of old expectations, forget the tried and true of the past and have a little fun playing in the kitchen. Risk new flavor combos. Get inspired by world cuisine and browse cookbooks for ideas. Living gluten-free is a challenge, yes.

But you know what? It can also be delicious!

Karina Allrich copyrights this original article ©2005-2015. All Rights Reserved. 

No reposting or copying of this article is permitted.

Love & Kisses: (Sexy!) Gluten-Free Love Foods

Roses- iPad painting by Karina

Love Foods

Valentine's Day is upon us. A dicey day for those of us who need to live gluten-free. In spite of our pragmatism and gritty resolve to stay healthy, we crave our romance, too. We celebrate love- in all its multitudinous incarnations, right?. We champion Love (sexy) over Fear (not sexy).

Now more than ever.

So don't worry, Darling. I've got your back.

Cooking is not only about nutrition, health and nourishment, it's a sensual experience- if done with gentle attention, generous attitude and love. Is there a cook among us who doesn't understand the seductive power of a meal stirred with lust- I mean- affection? It’s no accident that our Bubbes and grandmothers instructed us with the well-buttered axiom, “The way to a man’s heart is through his stomach.” Olfactory studies reveal that men prefer culinary over floral fragrances. I kid you not.

The two sexiest scents according to men submitting to a blind sniff-off?

Pumpkin pie and vanilla.

Your granny was right. So with the delicate art of seduction in mind, I thought I'd share a short list of goddess approved Love Foods to inspire us all. Because it's all about love, Babycakes.

And if- by fate or choice- you happen to be sans a honey this particular V-day season, consider treating yourself to a gorgeous meal.

True love begins at home, I always say.

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How to Make Raw Cashew Cream and Ranch Dressing

Cashew cream makes a divine dairy-free ranch dressing.

Here in La La Land it's been too hot to cook. So I've been going raw. Numero uno- it's easy. Numero dos- it's tasty. And as an added bonus (if you need another nudge) cooking raw keeps the kitchen cool as a cucumber- which, by all accounts, is chilly by default, and, well. Cool. As in hip. At least around these hipster parts (it's right up there with gluten-free lately).

I am way past the hipster stage of life, I confess. But I admit I've been flirting with raw cuisine on and off ever since the monkey gut incident. Eating vegan and raw seems to help heal inflammation and tame my irritable, punishing digestion. Unless it's broccoli. Or onion. Or too much raw fruit. I still need to be careful. But eating mostly vegan soothes my pesky symptoms and revitalizes my cranky, creaky body. I am amazed at how much better I feel. Maybe it's all those perky little enzymes.

Now if I could only quell the stress factor.

Good thing I have an iPhone. Iphoneography keeps me sane. It's a way I can paint. Create. Stay engaged. Hopeful. It keeps my spirit fed. And my visually dominant brain happy.

Meanwhile, an iphoneoraphy girl's gotta eat. 

So I'll be soaking almonds and cashews for raw recipes. Freezing bananas. And stocking up on lettuce.

Why not try a little un-cooking yourself these last hot days of summer? This recipe for cashew cream is the perfect place to start. It's versatile and voluptuous. It's vegan and dairy-free.

You'll love it.

So go.

Start soaking.

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10 Vegetarian Christmas Recipes

Here are a hand-picked few of my favorite gluten-free vegetarian recipes.

Winter Solstice has blessed us with a turning point. Daylight now grows longer inch by inch. Or is that minute by wintry minute? In spirit, I suspect, it is both. Christmas is almost here, and the season celebrating rebirth, light, and sliding into credit card debt is in full swing. Carolers are caroling. Gift wrappers are gift wrapping. Egg noggers are nogging. The shiny New Year crouches right around the corner.

And recipes are flooding my in-box for... ham. Roast beef. Rack of lamb. Wait a duck fat glistening minute, here.

Where are the vegetarian Christmas recipes?

I can't be the only person not forking a slab of meat on Christmas day. I can't be the single solitary soul who doesn't treasure bacon fat like it's a princess tiara. I'm not alone in my imaginings of a fresh and lively meatless Christmas dinner--- am I?

Okay. Okay. I get it. I honestly do. I realize I'm in the minority here. That to most folks celebrating the winter holidays in all their myriad and nuanced diversity, meat is the centerpiece of celebration. I acknowledge that. I even accept that. Just because I've been a vegetarian 78% of my life doesn't mean I bury my head in the sand of denial. I cope. I deal.

I go with the flow.

But just so you know? The UN thinks vegetarianism is not only a cool idea, it may be necessary to save the planet. So here's ten of my favorite vegetarian and vegan recipes for Christmas. With love.


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Gluten-Free Bread Machine Tips

Warm, gluten-free bread with sorghum flour, just baked.

Need to troubleshoot a gluten-free bread machine disaster? Here's a few key tips on baking gluten-free bread in a bread machine.

Match your g-free bread recipe or gluten-free bread mix to your bread machine (pan sizes vary). Are you baking a 1.5 pound loaf? Or a 2-pound loaf? Check manufacturer's instructions for loaf sizing. Often, "short" loaves are the result of not enough dough for the size of the pan.

Use a good recipe. Or a tasty gluten-free bread mix with superior ingredients (sorghum flour, brown rice flour, almond flour, millet, to name a few). Not all recipes and mixes are created equal. A bread based on white rice flour and potato starch is never going to be amazing. Honestly. Remember that starches are dirt cheap for manufacturers (hence their popularity). But they're also devoid of nutrition, texture and flavor. So choose wisely. Because the cheap stuff still sports a hefty price tag (the gluten-free market is booming, after all). So why not go for the higher protein, more flavorful gluten-free flours?

More tips:

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Sugar Blues? Gluten-free Baking Without Sugar

Baking gluten-free without sugar: substitutions and tips

As we know it in its common, refined form here in the United States (the average American eats something close to 143 pounds of sugar per year), sugar is typically derived from the cereal grain known as sugar cane, or the cultivated plant beta vulgaris, also known as the sugar beet. (Check for non-GMO status of your beet sugar.) Both options are high on the glycemic index and refined to remove any nutrients or minerals that may have been residing in the cane or beet's natural state.

In the cane refining process the syrup remaining after the refining process is called molasses (it contains iron and other minerals that are refined out of white sugar). Note: sugar cane is in the grass and cereal botanical family; people who are allergic to grasses and cereals may be prone to develop a sensitivity to cane sugar.

Sugar in various guises

Brown sugar is refined cane sugar with molasses added for a golden-caramel taste and softer texture.

Raw sugar- also known as turbinado sugar- is also cane sugar, but less refined; it supposedly has more nutrients intact (but I wouldn't go so far as to consider it a health food, Darling).

Vegan sugar aka sucanat is cane sugar in a raw, unrefined state; it has a darker, stronger taste that is akin to molasses. (The refining process is what makes some sugar offensive to vegans- bone char is sometimes used in the refining method.)

Demerara and muscavado are also less refined sugar cane variations with deeper, complex taste.

Although you might expect that all cane sugar behaves the same way in gluten-free recipes, I have found differences in the way these sugars impact a recipe. So when you sub the brown sugar called for, say, with a less refined, stronger tasting vegan sugar- please know that the recipe will indeed taste different, perhaps have a smaller volume, or change in overall texture from the recipe as written.

Cane Sugar Alternatives:

Agave is a natural sweetener, but it's still fructose/sugar.

When thinking about substituting sugar in a recipe, it's important to remember that sugar provides not only sweetness to gluten-free baked goods, it provides structure, texture, and flavor, adds a pleasing moistness, and contributes to browning.

Replacing sugar, therefore, can be a delicate dance with ingredients.

Read on for alternatives to the usual suspects.

Agave: Organic raw agave nectar is a vegan fructose sweetener made from the agave cactus with a subtle sweetness and a lower glycemic impact on blood sugar levels (it is approved for limited use in the South Beach Diet later phases, and may be a possible choice for those who need to monitor their blood sugar levels; agave may not be appropriate for everyone, however-- see notes below).

Raw organic agave is the least refined type of agave and has a mild, neutral taste. It is produced at temperatures below 118 °F (48 °C) to protect the natural enzymes, making it an appropriate sweetener for those eating raw foods. Raw agave contains iron, calcium, potassium and magnesium.

Agave nectar works well in baking. Use 1/3 to 1/2 cup of raw organic agave nectar (not the super-refined "agave") for every 1 cup of sugar in the original recipe and lessen the liquid called for by 3 tablespoons. Agave is humectant and adds moisture and binding to gluten-free recipes- especially if you're baking egg-free. Note that using too much agave in a baked goods recipe with a lot of gluten-free starch can sometimes lead to gumminess.

Some cooks also reduce the oven temperature by 25° F when baking agave recipes, but I have not bothered to do this.

You may want to experiment with using a smaller loaf pan  when you replace the sugar with less agave (volume is affected). Use an 8x4-inch loaf pan rather than a 9x5-inch loaf pan, for instance.

A dab of agave is also lovely in smoothies, soups, dressings and sauces.

Notes: Agave is a form of sugar. Because agave (like honey) is fructose, some folks avoid it, believing too much fructose may be harmful to the liver and raise triglyceride levels. As always, before try a new product, please research it according to your own specific dietary and health needs, and consult your medical expert for advise.

FODMAP sensitive folks may find agave's inulin levels too hard to digest.

Stevia:Stevia, a zero-calorie non-glycemic vegan sweetener, is actually an herb, available in powdered or liquid form, and if you are counting calories, it's a goddess-send. Stevia imparts a sharply sweet taste much sweeter than cane sugar (some brands sport a faint licorice-like aftertaste) and a tiny amount goes a long way.

It does not replace the bulk or structure of sugar in a baking recipe, so volume will be less. If used in baking to replace sugar, you may have to add an additional dry ingredient such as ground/processed coconut, dates, raisins or nut meal to obtain the right texture, especially in cakes and cookies. Or try baking the recipe in a slightly smaller pan. Try using an 8x4-inch loaf pan rather than a 9x5-inch loaf pan, for instance.

Cooked powdered stevia can be bitter. To my taste buds, it leaves an unpleasant aftertaste in baked goods- so I would use it sparingly, and add extra vanilla or cinnamon.

Stevia works best in puddings, custards, smoothies and drinks both hot and cold. Not all brands are equal- there are differences in taste and potency- so experiment and find the brand of stevia you prefer.

Karina's Notes: Stevia is in the sunflower and aster family (Asteraceae for those of you into botany). If you have an allergy to those flowers, you might also react to stevia.

There are new gluten-free stevia products available now with a more granular structure for help in volume and texture. Check labels and call the manufacturer to determine if they are 100% gluten-free.

Maple Sugar and Date Sugar: These two natural alternatives sport a granular sugar-like texture that works well in certain cakes and cookies. I find they make for a denser baked goodie. They are both far less sweet than cane or beet sugar in baking recipes. Your taste buds may need time to adjust. Use a sub one-to-one.

Coconut Sugar and Palm Sugar: An Asian sweetener crafted from the sap of coconut flower buds, touted to be rich in vitamins and minerals. I have not tried it, but it is said to have a deep caramel, molasses like taste. Use as a one-to-one sub in recipes. Choose organic.

Honey, pure maple syrup, and brown rice syrup: Best choice for eating local is local organic honey (and for some lucky cooks- maple syrup or brown rice syrup may be local if you're living in the right place). 

Honey is not 100% vegan (due to the honeybee factor, Darling) but may be a suitable choice for less strict vegetarians and omnivores. Check on its gluten-free status- as some beekeepers encourage honey production with bee food- that may not be gluten-free.

Honey attracts moisture and that is a definite plus in gluten-free baking. Use 1/2 to 2/3 cup for every cup of sugar called for and decrease the liquid called for by 3 tablespoons.

New news on honey is that your favorite brand may have been tampered with- food safety tests on honey (especially honey sourced from China and India) reveal it may not be pure honey at all- or worse- the honey may be contaminated with toxins and antibiotics. See this excellent article on honey safety and the brands to watch out for.

Real maple syrup is a low-FODMAP, vegan, local choice. It is sometimes clarified with the milk protein casein, so check your source if you use real maple syrup- it may not be 100% vegan. 

As with honey, use 1/2 to 2/3 cup for every cup of sugar called for, and lessen the liquid in the recipe by 3 tablespoons. Maple syrup works best with simpatico flavors such as pumpkin, apple, vanilla, squash, sweet potato, and cornmeal. Maple syrup is an excellent choice for FODMAP sensitive folks.

Brown rice syrup is vegan and subtly sweet. Use as you would honey or agave. Make sure it is truly gluten-free and contains no barley (sometimes used as enzymes in processing). *Recent studies reveal a higher than expected level of arsenic in organic brown rice syrup- while more testing is performed, you may wish to consider an alternative. See an ABC news report on arsenic in brown rice products here.

I've had good luck baking with all of these syrupy sweeteners, especially in moist, dense cakes like carrot or pumpkin cake, quick breads and fruity muffins. Again, the dry ingredient volume of a recipe is impacted here, so the batter or dough may need added bulk for structure and/or you may have to adjust the amount of liquid in the recipe (lessen the liquid by 3 tablespoons). Again- less volume may mean using a smaller baking pan works best.

Sorghum molasses: You guessed it- it's derived from the gluten-free cereal grain sorghum. Molasses has iron and other minerals, and is considered a "healthier" choice than refined white sugar. I use it to make a soy-free tamari-style sauce (a spoonful mixed with a spoon of balsamic vinegar and a pinch of Asian spices, sea salt). It's also tasty in chili, baked beans, spicy cookies, cakes and muffins. It has a strong, assertive taste.

Raisins: I've used processed raisins (raisins zapped into grainy crumbs in my food processor) as my main sweetener in nutty drop cookies and breakfast style cookie bars. They add subtle sweetness and texture. Try using a combo of processed raisins and coconut in place of sugar. Add a touch of honey, molasses or raw agave to boost the sweetness and bind the dough. Note: FODMAP sensitive folks may have to be careful about adding too many raisins or coconut to a recipe.

Fruit: Pureed ripe bananas are very sweet and make gluten-free baked goods not only naturally sweet, but moist as well. They may also substitute for eggs in vegan baking. I think bananas taste best in fruit or vanilla based recipes. I don't care for them in a chocolate recipe- but you might. Some bakers use banana baby food- it's handy and easy to store; just make sure the brand of baby food is organic and gluten-free. You may have to adjust the recipe to accommodate the extra liquid or puree. Chopped or pureed fruits, applesauce, sugar-free preserves and jams, white grape fruit juice, and frozen juice concentrates (try frozen orange, apple or white grape juice concentrate) will sweeten batters and cookie dough. Adjust liquid levels in your recipe. And again- FODMAP sensitive individuals may need to limit the amount of added fruit and fructose in a recipe, for comfort.

Pick your poison.

Better Think Twice Alternatives:

High Fructose Corn Syrup: No matter what the sun-drenched bucolic ad tells you, Babycakes, HFCS is not really a "natural" product. Mother Nature wouldn't recognize it. It's a monster-refined, processed cornstarch-derived product that is cheap and plentiful, thanks to government subsidies. HFCS appears to have a rapid impact on blood sugar levels and triglycerides, and is suspected to spike insulin levels, foster insulin resistance, and encourage Type 2 diabetes and obesity. It is processed by the liver. We avoid it like the plague.

Please read:

New study: HFCS Linked to Fatty Liver Disease

Read more about HFCS and its environmental cost here.

Marion Nestle's take on sugars, fats and agave

Splenda: Having used Splenda only once, in a pinch, while traveling, I have no experience to comment on how well it works for baking. It supposedly works as a sugar substitute, but.  

Personally, I wouldn't feed it to my dog, never mind my kids. It is processed sugar, modified using a chemical based process.

Bottom line- for me- is that Splenda is never going to be a product I would willingly put into my body- or feed to my children. If you must go zero calorie, look into the natural herb sweetener stevia, and find a gluten-free source.

Edit: The Center for Science in the Public Interest has downgraded Splenda from "safe" status to "caution". Read why here.

The --tols: I cannot recommend the alcohol based artificial or "natural" sweeteners such as sorbitol, maltitol, mannitol, xylitol, etc. They are highly processed sugar alcohols and may cause cramping, bloating and IBS symptoms in sensitive individuals- especially those who react to FODMAPs (that would include moi).

New Notes:

Watch Sanjay Gupta- Is Sugar Toxic?

Watch this startling video lecture on sugar, fructose, and HFCS- its political history and far reaching effects. Thanks to reader Mike for sharing this link with me.

HFCS is seeking to re-brand itself now as "corn sugar". So if you see corn sugar on a label, don't get too excited. It's still the same junk.

The New York Times article that got me to start a sugar detox: Is Sugar Toxic?

Many health advocates and experts advise consuming no more than 2 tablespoons of sugar- total- a day. 

Note-  I encourage you to do your own research (using reputable sources) and inform your choices.

Mediterranean Diet Recipes

Mediterranean Diet, Gluten-Free Style 

In the spirit of celebrating a fresh, clean start as we hit the reset button and bid farewell to the crusty, ragged winter of 2012, I've been contemplating the gentle art of detox, and browsing my Mediterranean Diet friendly recipes (longtime readers may recall I lost the twenty pounds I gained after breaking my hip with a Mediterranean Diet approach to cooking). It was then I decided to gather and share all my Mediterranean inspired recipes in a single reference post. Not only for my own convenience. I hoped you, too, might discover some delicious new recipes -- and perhaps, a few tempting favorites you may have forgotten.

Time to sober up and face the fall-out of all those cookies. The pumpkin bread. That pie! (Have you looked in the mirror lately -- naked? Have you zipped up your favorite pair of skinny jeans since Christmas? Did you have to lay down on the bed to do it?)

If you are over a certain age, you might find what I found.

A little extra around the middle to grab onto. 

This doesn't make me happy. I know, I know. I'm supposed to love myself no matter what. I'm supposed to be happy with my shape -- no matter what. I should embrace my extra roll of tummy fat and make peace with it, right? But the dirty little truth is, I don't like the extra weight. Even if it's only five pounds. It makes me feel sluggish and dull. And no amount of post-feminist self esteem rationalizing is going to fire up my enthusiasm for feeling like a stuffed sausage when I yank on my jeans. I like feeling light. Trim. Fit.

So it's time to pinch Doris and tell her to skedaddle. It's time for detoxing from all the sugar. It's time to get real and shape up. Get moving.

Maybe these Mediterranean Diet recipes will inspire. Who's with me?

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