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HEAVENLY INFORMATION

There is a TON of information on this page about the Gluten Free Diet.  Scroll down, slowly and leisurely, all the way down to the bottom of the page so you don't miss anything.

I hope you thoroughly enjoy RESOURCE NIRVANA and visit this page often!   Smiles,  Lynn




Let the Gluten Free Journey Begin...



What is Gluten?
Gluten (pronounced: gloo-tin) is a protein found in wheat, kamut, spelt, rye, and barley.

Is Gluten bad for you?
Many people can eat Gluten with no problem; but if you're "Gluten Intolerant" or if you have Celiac Disease (pronounced: see-lee-ak) you cannot eat Gluten without it destroying the villi in your body! 




The villi??  
Yes, the villi!  Villi (pronounced: vil-eye) are small, microscopic "fingers" that line our intestine.  Their job is to absorb nutrients into the body.  BUT, for someone who can't digest Gluten, the body starts destroying the villi!  Without the villi, the body cannot absorb the nutrients from the food.  So...the body becomes malnourished and a host of physical problems start happening; and in time, become worse and worse.



What are the physical symptoms of Gluten Intolerance or Celiac Disease?

 There are many symptoms, and a person may experience only one symptom or a multitude of symptoms.  Below are some common symptoms:

Abdominal pain, Stomach Upset, Bloating
Diarrhea and/or Constipation
Joint pain
Bone pain
Fatigue
Skin Rash
Headaches
Irritability and Depression
Poor growth in children

Celiac Disease mimics other diseases which make it difficult to diagnose:
IBS (Irritable Bowel Syndrome
Crohns Disease
Osteoporosis
Anemia
Diverticulitis and more...

How many people have Celiac Disease?
It is estimated that 1 out of 133 people have Celiac Disease in the United States.


How Is Celiac Disease Treated?
Celiac Disease is treated by not eating foods containing Gluten.  The "cure" is to follow a Gluten-Free Diet which allows the small intestine to heal.  However,  if a person with Celiac Disease goes back to eating Gluten; all the old symptoms will return.  
 
What should I do if I suspect I’m “Wheat Intolerant” or have Celiac Disease?
Make an appointment with your doctor. 
 
What if the test for Celiac Disease and Wheat Intolerance does not show a positive; but I still feel that I can’t digest Gluten?
Ask your doctor if you can try a healthy, well-balanced, Gluten Free diet for a period of time to see if your symptoms diminish.  Also, in addition to seeing your regular doctor, you may wish to also see a holistic doctor.  A holistic doctor will not only encourage life-style changes that are healing for you; but can also incorporate the right vitamins and herbs for your body to accelerate the healing process.




GIMME GLUTEN FREE 
 HEAVENLY FABULOUS 
GLUTEN-FREE  FLOURS

Good News!  You can now order
gluten-free flours and more from
the GimmeGlutenFree Store!  What FUN!


Almond Flour   
Almond Flour is made from raw, blanched almonds that have been ground into flour.  
Heart-healthy Almond Flour is high in protein and fiber and makes the most delicious baked goods!  I love to mix Almond Flour with other flours to get the very best texture in baked goods.  Here are some wonderful Gluten Free recipes made with Almond Flour that will move you into celestial heights:
Amaranth 
High protein, high fiber, assertive nutty flavored grain that goes all the way back to the Aztecs


Arrowroot Starch
Arrowroot Starch is a white powder starch made from the roots of the Arrowroot Plant.  In fact, it looks exactly like cornstarch.  Arrowroot is terrific in baking and cooking; it's easy to digest and is healing to the body.  



When to use Arrowroot Starch:
  1. Arrowroot is  wonderful when you want to have a shimmering, clear fruit sauce.  Mix the Arrowroot with cold water first to blend it; this is called "making a slurry" then add "the slurry" to your sauce, stirring constantly as you heat it.   
  2. Use Arrowroot if you need to freeze your sauce.  Cornstarch will break down when frozen but Arrowroot or Tapioca Starch do not break down when frozen.  
When NOT to use Arrowroot:  
  1. Arrowroot imparts a shiny gloss which is wonderful for fruit; but looks a bit odd in meat gravies or sauces.  
  2. If you are thickening a Dairy Based Sauce; it is best to use Cornstarch because dairy products make Arrowroot become slimy.  Fascinating!  
  • How to Substitute: You need less Arrowroot than cornstarch when you are thickening a sauce: Substitute 2 teaspoons of Arrowroot for 1 tablespoon of cornstarch. 
  • Did you know:  The Arawak Indians used Arrowroot as a medicine to draw out toxins in wounds from poisoned arrows. 
  • Where to find Arrowroot: You can find Arrowroot Starch at Natural Food Grocery Stores, Asian Markets and online. 
 Irresistible Gluten Free Recipes with Arrowroot Starch: 
Bean Flours 
Gluten Free flours made from Beans:  White, Garbanzo, Fava, Pea, Black Beans, etc.  Now, I love beans, I do!  But I just don't want them in my Cookies or Cake.  Really, I don't.  I've tried bean flour numerous times and every time before I eat the cookie or whatever I think, "Maybe this time I won't taste the beans."  But the baked treat tastes "bean-y" to me.  Yes, I know that beans are healthy.  I know, I know, I KNOW!  Well... it's time for a lovely bowl of Navy Bean Soup, which I do truly love!

Buckwheat  
Yes, Buckwheat is Gluten Free.  But, I think it needs a new name since the name, "Buckwheat" causes confusion among us folks who need to eliminate wheat!   Nutritious, assertively flavored, Buckwheat falls into two camps of people:  
You love it, or hate it.  My mother and father love pancakes made with Buckwheat flour, but the rest of the family...  

Coconut Flour  Highest percentage of fiber of all the flours.  Coconut flour is a high protein, naturally sweet, grain-free flour made from fresh coconuts.  Coconut flour adds flavor, texture and nutrition.  I am in love with this flour!  However coconut flour can be very tricky to bake with unless  it is in the proper proportion.  When you get the right balance of coconut flour with other flours - it is downright amazing.
Cornstarch
Cornstarch is usually used as a thickening for sauces - 1 tablespoon of cornstarch will thicken 1 cup of liquid.  But, if you are thickening an acidic food - such as a fruit juice, it is better to use tapioca, potato or arrowroot starch.  Cornstarch is best for thickening dairy sauces or puddings.

Cornstarch is also used in baking; especially in baking cookies and cakes.  Cornstarch has the ability to "lighten" baked goods; however, cornstarch is not a nutritious flour so I use it sparingly and combine it with other flours that have a higher vitamin and fiber count. 

Substitutes for cornstarch in baking:  Potato starch, Tapioca Starch or Arrowroot Starch.  However,  if you are using Arrowroot to replace cornstarch in a Sauce you need less Arrowroot Starch.   Use 2 teaspoons Arrowroot to replace 1 tablespoon of cornstarch. 

Here are some delicious Gluten Free cakes that use cornstarch:

Flaxseed Meal (Ground Flax Seeds)  
I love baking with ground Flaxseed!  Flaxseed is packed with omega-3 fatty acids which make us healthy and beautiful!  You will be surprised at the lightness Flaxseed Meal gives to baked goods.  It doesn't seem possible that such a high fiber seed can give such a light texture!  Give these fabulous Gluten Free recipes a try; Flaxseed Meal will become your new "best friend" in the kitchen.  I particularly love to use organic, golden Flaxseed meal in baking.

Hazelnut Flour
I love Hazelnut Flour!  However, there is something important I need to tell you about Hazelnut Flour:  Check the expiration date.  I'm going to say that again because this will make a huge difference in your enjoyment of this wonderful nut flour: "Check the expiration date!"   There is nothing worse than getting stale nuts; but when you get fresh Hazelnut Flour ~ it is heavenly!  

You're going to love these cookies made with Hazelnut Flour!  And you can eat them anytime - don't wait for a Holiday.  Bon Appétit! 

Millet Flour 
Mild, unique flavor, slightly nutty taste.  This nutritious flour makes baked goods crumbly; but pairs well with other flours such as oat flour.  Millet flour is especially wonderful in baking breads and scones.

Oats & Oat Flour
Oats do not contain gluten.  However,  Oats can get cross-contaminated with wheat in the fields.  Now this is where it gets tricky:  Sometimes, Oats even if cross-contaminated,  don't bother people with wheat sensitivity, but other people are highly sensitive and may have a reaction to Oats.  If you have Celiac Disease, to be on the safe side; purchase Oats  and Oat Flour that is clearly labeled, "Gluten Free."   

Potato Flour  
A heavy flour with a definite potato taste.  Good for making potato yeast bread and for thickening rich soups and stews.  
Note:  Do not use Potato Flour in a recipe that calls for Potato STARCH; it will affect the flavor of delicate cakes and other baked goods.

Potato Starch  
A very fine, pure white flour with a bland taste that adds moistness and gives a wonderful texture to baked goods.  Potato Starch makes a great cake.  I LOVE it in my Gluten Free Scandinavian Chocolate Torte.  
Potato Starch can also be used as a thickener for sauces, soups and stews; however, do not boil potato starch for any length of time; it breaks down.  You can substitute Potato Starch with Cornstarch, Tapioca Starch or Arrowroot Starch.  
  • Do not substitute Potato Flour for Potato Starch in delicate baked goods as this will affect the flavor and texture.  
Enjoy these wonderful Gluten Free recipes made with Potato Starch.  Yummy!

Quinoa  Flour 
Quinoa has been around for thousands of years!  Quinoa contains all the amino acids and is high in fiber; a very nutritious flour.  Try replacing 1/8 - 1/4 of the total flour mix with Quinoa Flour in one of your tried and true recipes and see how you like the flavor and texture.  I have found Quinoa Flour to have a strong taste; so I don't recommend that you go crazy and add a ton of it to your recipe.  However; it's really fun to experiment with and it adds powerful vitamins to your baked goods.

Rice Flours 
Brown Rice Flour:  Brown Rice Flour is the "GF Master-Grain of Flours."  Yep, it's true.  Tons of Gluten Free Recipes use Brown Rice Flour in their basic flour mix; and with good reason.  I love to use Brown Rice Flour mixed with other flours - it's a wonderful flour.  Try different brands of Brown Rice Flour; some brand are a bit "gritty" and some are smooth.  Here are some recipes that use Brown Rice Flour.  Get yourself some!  These recipes ROCK!  Enjoy ~
  
White Rice Flour: A Gluten Free Flour you can use instead of Brown Rice Flour if you desire a "whiter" color in your recipes.  White Rice Flour can be "gritty" so check different brands until you find one that you really like.

Sweet Rice Flour:  Sweet Rice Flour is different from the other rice flours.   Sweet Rice Flour is made from a glutinous (high-starch) sticky, short grain rice and helps mimic gluten-like qualities.  Now, don't let that word "Glutinous" through you off: Rice, whether it's Brown, White or Sweet Rice are all Gluten Free.  "Glutinous" is referring to the sticky qualities of the rice.  If you have ever had "Sticky Rice" at a Thai restaurant then you know how glutinous this rice can be.  (Gosh, I love that stuff!)  
  • Sweet White Rice will help give a nice "chewiness" to baked goods; which is great if you are making a hearty bread, for instance.  I'll be putting up some recipes with Sweet Rice Flour, soon. (I promise!)


Sorghum Flour 
Sorghum, originally from Africa, is America's third leading cereal crop.  Sorghum is a neutral flavored, sometimes slightly-sweet grain.  Many Gluten Free bakers consider Sorghum Flour to be the most similar to wheat in flavor.  Sorghum Flour is excellent when mixed with other flours in Gluten Free baking.


Soy Flour
Soy Flour is a Gluten Free flour made from ground soybeans.  In my opinion Soy Flour needs to be used sparingly in baking because it has a very strong flavor.  I find that people either love it or hate it.  Folks that have been on a Vegan diet and enjoy all soy products find it very appealing; and those that are not used to it's strong taste, don't find it quite so attractive.  If you are new to Soy Flour and want to try it, start small: Replace 1 tablespoon of Soy Flour for each cup of your flour mix. 

Spelt Flour - NOT GLUTEN FREE
  • Spelt Flour is a low-gluten flour that some people with a slight gluten intolerance can enjoy.  It is NOT for people that have Celiac Disease.  It has a mild nutty flavor that works especially well in quick breads and yeast breads.

Tapioca Flour/Tapioca Starch
Baking:  I love this flour.  Tapioca Starch is a wonderful flour to have in your Gluten Free pantry.  It works really well in baking; especially when mixed with other flours. 
When NOT to use tapioca flour/starch
  • Pudding: I have tried using tapioca flour/starch to thicken chocolate pudding; this did not work out well.  Use cornstarch instead.  I tried tapioca flour for thickening both whole milk and dairy-free milk chocolate pudding.  The texture was almost slimy and definitely odd in both puddings.  So again; use cornstarch for thickening cooked puddings.

Teff   
Before going Gluten Free I had never heard of Teff.  But Teff has been around for thousands of years!  Teff is the smallest grain ever; Teeny-tiny.  But the little Teff grain is highly nutritious and highly respected.  In Ethiopia it is used to make the delicious, slightly sour, flatbread, Injera. 

I love to add a small amount of Teff to "round out" the flavor of baked goods and to add extra nutrition to them.  I have tried leaving out that little bit of Teff and Gluten Free baked goods taste "a bit flat" without it.  So be sure to keep Teff Flour in your Gluten Free Pantry; you will love Teff in these recipes and everyone will think your baked goods are amazing.  


GIMME GLUTEN FREE 
FLOURS ~ THE SCOOP

Question:  Lynn, why do you use so many different flours?  

I love to use a variety of flours because I want the perfect texture and flavor for each individual recipe.  And someday when I figure out the "perfect mix or rather mixes" I will tell you! But there is another reason I like to use a variety of flours and that is to avoid getting allergic reactions from eating the same foods, over and over every day.  
We all know intuitively, that we need to eat a variety of foods to keep healthy.  And eating one type of grain, seed or nut-flour repeatedly; well in time, that is going to cause health problems.

Hey, I want you to feel great and keep on feeling great; so let's be adventurous together and try lots of different grains and flours when we bake.  It will be fun!  (I promise!)   Ooooh, shake up your morning with a high protein, high fiber, POWER muffin that tastes fabulous!  Enjoy a Honey Raisin Flaxseed Muffin!  


GIMME GLUTEN FREE 
THE THICKENERS

Thickeners hold together Gluten Free baked goods.  Sometimes a recipe for bread, cake or cookies will need a thickener because without gluten in our flours; the baked goods don't have the structural stability to hold together.  

What would happen if you just leave the thickener out?  Your cake might be "flat as a pancake!"   

Now, if I call for guar gum or xanthan gum in a recipe - don't leave it out.  Trust me, I already tried leaving it out and it didn't work!  

Guar Gum
  • Is a free flowing, white-powder thickener extracted from the Guar Bean.   You have probably been eating Guar Gum for years but never noticed it.  For example, Guar Gum is used commercially as a thickener in ice cream, salad dressings, yogurt, bread doughs and even ketchup! In Gluten Free baking,  Guar Gum or Xanthan Gum are used to get the best texture possible.
Xanthan Gum
  • Xanthan is a thickener used in Gluten Free baking to give the right texture to baked goods.  Many doughs when baked would simply fall apart without it.  Xanthan is made from a microorganism that is a natural carbohydrate called:  Xanthomonas campetris.  Sheesh!  Try saying that five times really fast now.

Chia and Flax Seeds 
  • I love Flaxseed meal!  I use it all the time.  Flaxseed is full of fiber and nutrition; plus it gives a marvelous texture to baked goods.  This is a "must have" in your pantry.
  • Chia Seeds (also known as Salba) are terrific little powerhouses of nutrition and fiber.  I've been "messing around" with Chia Seeds off and on for a couple of years...  More super-healthy recipes to come... isn't this so exciting?!
  • Vanilla Chia Pudding

GIMME GLUTEN FREE 
WINE ~ SPIRITS ~ BEER

Wine:  Wine made from grapes and other fruits is naturally Gluten Free.  So relax, enjoy a glass of wine with dinner and don't worry! Wine is gluten free.

Wine Coolers:  Hoo Boy.  Different story.  In the past Wine Coolers were simply made with wine and fruit juice which was A-Okay.  However, an increase in taxes on wine in the 1990's caused producers to switch to malt instead.  Trouble.  To be safe: Read the labels on every wine cooler before you consume it or just stick to wine.

Distilled Alcoholic Beverages:  Gluten Free.  Distilled products do not contain any harmful gluten-peptides because the gluten-peptides are destroyed in the distillation process.  Note: If you read old information (even on the internet) you may read conflicting reports.  Don't be alarmed.  Since the fall of 2000 the American Dietetic Association put distilled alcoholic beverages on the "safe list" even for people that have Celiac Disease.   Bottom Line:  Distilled alcohol is gluten free.

Beer, Ales & Lager:  Most Beers contains gluten because beer is almost always made with barley and wheat.  However, there are now a number of Gluten Free Beers on the market.  Gluten Free Beers are made from sorghum, corn and rice. 
 
Listed below are a few Gluten Free Beers that are made in the United States.  They are available at Natural Food Stores and some grocery stores.  If you can't find Gluten Free Beer in your area, talk to your store manager and see if it can be brought in:
Hey, while we are on the subject of beer, did you know that you can make a fabulous, homemade loaf of gluten-free bread with a bottle of one of those beers?  Yep.  You can.  Just stir, bake and EAT!  Oh yeah!  It's my Scandalous Fabulous Gluten Free Bread.  

 One 12 oz. bottle of gluten-free beer causes the bread to rise and gives it a marvelous, yeasty flavor.  "I love this bread!  I could eat this all day!" That's what Don said when he tried this bread for the first time. (Don is not gluten-free, he's a wheat eater and a bread lover.) Try it for yourself; it's fun to make and Nirvana (bliss, delight) to eat!  

NOTE:  Scandalous Fabulous Gluten Free Bread only needs a 12 oz. of beer.  If you use an imported Gluten Free Beer such as the 16.9 oz. Green's Discovery Gluten-free Amber Ale from Belgium you'll have an extra 4.9 oz. of beer.  Gosh!  You'll have to figure out what to do with the remaining beer.  (I'm sure you'll think of something.)


GIMME GLUTEN FREE 
WHERE GLUTEN HIDES...

When I first became Gluten Free I was scared to eat or drink anything.  I found that it was super-important to read labels.  Become a label reader and get reading glasses if you need them! (I'm serious.)  Here's list where gluten hides:

Of course you know Gluten is in these things:
  • Communion Wafers, Croutons, Pasta's, Stuffings, Dressings, Breading & Coating Mixes, Cereals, Pancake Mixes, Cake Mixes, Cookie Mixes, Breads, Baked Goods
But did you know Gluten could be or is in these things:
  • Brown Rice Syrup - sheesh
  • Salad Dressings, Soup Bases
  • Soy Sauce (use Tamari instead)
  • Energy Bars
  • Licorice and Candy
  • Sauces and Gravies, Marinades
  • Imitation Bacon and Seafood (fake crabmeat)
  • Self-basting Poultry (sigh) and Processed Lunch Meats
  • Vitamins & Mineral Supplements & Shampoo and Makeup!
This is just a small list but it's "food for thought!"  You've always secretly wanted to be a detective right?  Now's your chance!  You can be a "Gluten Detective!"  If you are in doubt if something is gluten free; simply go without it.  You CAN!  Or choose something else.  You may find something wonderful that you've never tried before.  What fun!  Be adventurous!

GIMME GLUTEN FREE 
FOOD SUBSTITUTIONS
 It's best to use the exact ingredients the recipe calls for; but what if you're allergic to that ingredient? What if you can't eat nuts, or eggs or dairy? Are you  doomed to a boring life of eating boring food? NO WAY.  You can learn how to substitute ingredients.  

Let's get started. I don't want you to lose one more minute being miserable with limited food choices.  You will learn (after a wee bit of trial and error) what works perfectly for your needs and makes you supremely happy!  Baking, cooking and eating will become Nirvana (bliss, delight) for you!


GIMME GLUTEN FREE 
MILK, BUTTERMILK & YOGURT SUBSTITUTIONS

MILK: Replace 1 cup of milk with one of the following
  • 1 cup water & 1 egg yolk (for baking) 
  • 1 cup rice milk & 1 egg yolk (for baking) 
  • 1 cup potato water (leftover from cooking potatoes - for baking) 
  • 1 cup almond milk 
  • 1 cup soy milk 
  • 1 cup hemp milk 
  • 1 cup fruit juice 
  • 1 cup oat milk 
  • 1 cup coconut milk (My personal favorite) 
So Delicious Unsweetened Coconut Milk
Thai Kitchen Coconut Milk
    Note:  Some people that are allergic to cow's milk can thrive on goat's milk (or another animals milk).  Make your dietary choice based on how your body reacts to the different proteins in the milk.

      BUTTERMILK:
      Here's my favorite recipe for a Dairy Free Buttermilk.  Keep this on hand in your refrigerator and you're ready to bake at a moment's notice!

      Lynn's Vegan Buttermilk
      1 can coconut milk (13.66 FL. OZ. - 403 ml.)
      2 tablespoons apple cider vinegar   
        Whisk together in a bowl.  Store covered in the refrigerator, until needed. 

        You can also try replacing 1 cup of buttermilk with: 
        • 7/8 cup fruit juice
        • 7/8 cup of water; plus 1 tablespoon lemon juice or vinegar
        • Rice milk; plus 1 tablespoon lemon juice or vinegar
        • Almond milk; plus1 tablespoon lemon juice or vinegar
        • Soy milk; plus 1 tablespoon lemon juice or vinegar.  

        YOGURT 
        Replace 1 cup yogurt with:
        • One cup coconut yogurt
        • Soy yogurt
        • Unsweetened applesauce or  fruit puree.  

        GIMME GLUTEN FREE 
        BUTTER & CREAM MYSTERY

        Why can some people eat butter but can't drink milk?  
        Both milk and butter contain lactose; but in regular milk the lactose portion is 5%.  In butter the lactose portion is only about 0.1%. 

        What about cream?
        The higher the fat content - the lower the amount of lactose.  Some people can actually enjoy butter and real cream because the amount of lactose is less in them.  (Yahoo!)  

        Here's a wee list to give you an idea of how much lactose is in different dairy products:
        • Heavy Cream: About 3%.   Even if milk is bothersome, some of us can enjoy cream  in our coffee because the amount of lactose is so small.  Hooray!  (I love heavy cream in my coffee.  It's such a decadent treat!)  
        •  Whipping Cream; between 3% - 3.5%.
        • Half and half (half cream - half milk) has about 4% lactose. 
        • Regular Milk contains around 5% lactose.
        The whoppers of lactose will surprise you.  
        • Powdered dry milk.  Dry milk (including non-fat, instant non-fat and buttermilk) can contain anywhere from 36% - 50% lactose.  Hmmm... better read the ingredients in those Hot Chocolate Mixes...
        • Are you ready for this?  You won't believe this one...  It's dry or powdered whey:  Between 61%-75%.  And speaking of whey...  "Whey Protein Concentrate" can contain anywhere between 10%-55%.  Oh my.  I always wondered why those cans of "Power/Muscle Building" stuff made me feel terrible.
        Well, I've said enough about this topic.  There is always more to know and learn; but I'll leave that up to you to investigate more on your own if you find this subject particularly fascinating.

        What about casein?      Is there casein in butter?
        There are trace amounts of casein in butter.  To remove the casein entirely in butter; the butter must be clarified.  
         

        What is Ghee?
        Ghee is the Indian Sanskrit word for Clarified Butter
        • Purity Farms Ghee is both lactose and casein free.  I love this natural product!  I use it to spread on bread or cook with it.  Everything tastes better sautéed in Ghee!  However not all Ghee or Clarified Butter is lactose and casein free, read the labels!  You can find Purity Farms Ghee at your local natural food grocery store and some major chain grocery stores.  It's usually in the refrigerated Dairy section.  Once you open Ghee, refrigeration is not usually necessary. 

            How can I reduce the fat content of butter?  
            Replace 1/2 cup butter with 6 tablespoons unsweetened applesauce plus 2 tablespoons fat of your choice. 
              What Vegan or Dairy Free options are there to replace butter?  These are what I have personally tried and like:
              Notes about Coconut Oil:   
              • Coconut oil should smell like fresh coconuts; it is delicious!  If your coconut oil does not smell like fresh coconut; return it and get another brand.  You can find Coconut Oil at Natural Foods Stores or online. 
              • Doctors used to say that coconut oil was bad for you, but that has been changing lately.  The latest findings show that the lauric, caprylic and capric acids (fatty acids) in coconut oil destroy up to 100 percent of yeast cells, even drug-resistant candida species on contact.  Yes! Another reason to enjoy delicious coconut oil. 
              These are my current TOP FAVE coconut oil brands: 
               
              What can I spread on toast, pancakes, waffles or bread? 
              Ghee, Butter, Coconut Oil, or Earth Balance Whipped Organic Buttery Spread.   And don't forget fruit based jams, apple butter, pumpkin butter, honey, marmalade and nut butters.  
              Marionberry Jam is fantastic on Heavenly Almond Flour Pancakes.


              GIMME GLUTEN FREE 
              WHAT'S CASEIN?

              What is "casein?"  
              Here's the simple answer:  All mammals milk contains casein.  (That was easy, right?)  

              If you need to avoid casein; here's a list of casein containing foods.  Now this isn't a complete list; (I only have so much room to type!) but this will be a very helpful starting place:
              • Milk in all forms: Condensed, dry, evaporated, malted, non-fat, low-fat, skim, whole, powdered, protein, solids, derivative,
              • Goats milk, sheep milk, camel milk, etc. 
              • Butter, butter fat, buttermilk
              • Cheese, cheese lactose, cottage cheese, yogurt, sour cream, curds
              • Cream, Custard, Pudding
              • Ice Cream, Sherbet, Ice Milk
              • White and Milk Chocolate
              • Creamed Soups and Vegetables
              • Soup Bases
              • Whey in all forms: Whey, sweet, protein concentrate, delactosed
              • Rennet Casein
              • Lactalbumin, Lactalbumin phosphate, Lactose, Lactoferrin, Lactoglobulin, Lactulose
              • Magnesium Caseinate
              • Tagatose (a sweetener derived from whey)
              • Lactic acid starter culture (may contain milk) Sodium lactylate (may contain casein)
              • Flavoring & Coloring that may contain Milk Protein:  Caramel coloring, brown sugar flavoring, bavarian cream flavoring, coconut cream flavoring, natural chocolate flavoring
              Note:  Dairy-Free products may contain Casein (surprise).

              Here is a list of foods that may have Casein hiding in them:
              • Margarine, Whipped Toppings, Dairy Free Cheese 
              • Semi-sweet Chocolate 
              • Lunch Meats, Hot Dogs and Sausage
              • Potato Chips
              • Non-dairy Coffee Creamer
              • Chip and Dip Sauces
              • Baked Goods 
              • Cosmetics, Medicines, Artificial Flavorings
              • And even Tuna Fish (Who knew?  Sometimes tuna is packed in a broth that has whey in it.  Read the label.)
              • And more...Become a good label reader. You can do this!
              Casein-Free Alternatives
              • Coconut, Rice, Soy, Hemp, Almond or Potato Based Milks
              • Kosher Parve Creams and Creamers
              • Sorbet & Italian Ices - read ingredients to be sure
              • Coconut Butter and Casein/Lactose Free Ghee
              Note:  Did you know that Kosher Parve foods are casein free?  Foods that are certified as Kosher Parve are free of dairy products.  What does "Parve or Pareve" mean? It simply means that the food contains no meat or milk (and their derivatives) according to the dietary laws of Judaism
              • I hope this information is helpful for you.  Always check with your personal physician to help your choose the right foods for your health.  Healthy is GOOD; now get healthy and stay healthy.  (Hugs!)
              Whew!  After reading all that; I need a bowl of "Ice Cream!"  I love Purely Decadent Dairy-Free Frozen Dessert.  Now, to decide on a flavor... ahhh... Nivana (bliss, delight) 

              GIMME GLUTEN FREE 
              NUT SUBSTITUTIONS
              I adore nuts; so I want everyone else to adore them, too!  But some folks simply can't eat them due to allergies or whatever.  So I'm going to give you some ideas on how to substitute something else for the nuts.  I think these substitutions make great toppings for baked goods or a casserole-type main dish or to replace nuts in cookies.  However, if the recipe has nuts as an integral part of the recipe - for example, a Pecan Pie.  Well... choose another recipe, okay?  (Don't worry, I still love you!)

              Replace peanuts or tree nuts with an equal amount of:
              • Toasted coconut 
              • Crushed cornflakes 
              • Pumpkin Seeds  
              • Oatmeal - to use as a topping on baked goods 
              • Crushed potato chips
              • Crushed rice cereal

              GIMME GLUTEN FREE 
              EGG SUBSTITUTIONS

              Eggs are a challenging thing to substitute because replacing more than one egg  dramatically changes the texture and flavor of the recipe.  For recipes that call for many eggs; such as a quiche, use pureed SILKEN tofu.  Another thing to remember is that egg substitutions add moisure; you might need to slightly increase your baking time.

              Replace ONE LARGE EGG with one of the following:
              • 1 tablespoon ground flax seeds; plus 3 tablespoon hot water.  Let stand, stirring a bit, for 2-3 minutes or until thick. 
              • 1 tablespoon chia seed, chia is also know as Salba seed; plus 3 tablespoons hot water.  Let this stand, stirring occasionally for about 10 minutes; it will get thick and start to form a gel.  Use without straining.  Note: This will change the color of your baked goods with some healthy Chia "speckles!" 
              • 4 tablespoons pureed silken (be sure it's silken) tofu; plus 1/4 teaspoon baking powder
              • 3 tablespoon vegetable oil; plus 1 tablespoon water - fine for replacing ONE egg
              • 1/4 cup ripe banana; plus 1/4 teaspoon baking powder for baking 
              • 3 tablespoons unsweetened applesauce; plus 1/4 teaspoon baking powder
              • Use egg replacer according to directions
              • 1 teaspoon cornstarch; plus 3 tablespoons additional liquid in recipe for thickening (such as a Béchamel sauce)

              For an Egg-free, Gluten Free and Dairy Free Fabulous Breakfast;  check out my Gimme Jammer's recipe!   Jammer's are a delicious Biscuit Pastry filled with Jam. (Hallelujah!) They will make you smile again at breakfast. Enjoy! 





              Well, I'm DONE with typing for now.  But I just have to tell you, you are amazing!  You have read all of this information.  I'm impressed!   But now, it's time to have some fun!  Go to the Recipe Index, pick out a great recipe and start cooking!  Wonderful food is comforting and healing ~ Enjoy! You deserve it!

              Happy Day!  With love, Lynn

              PS  Every day is better when you listen to good music.  My good friend, Harlan Michael, has written some truly beautiful songs.  Here's a link to his wonderful website.  And be sure to take a look at his beautiful photos, too!  I particularly love his slide show.   Enjoy!    Autumn Lane Music 

              "Life Above the Lightning" - " A musical relaxation journey that reveals more depth with each listening, some of the most soothing soundscapes imaginable, deeply expressive. An editors pick." Heartsong Review 


              GIMME GLUTEN FREE 
              CELEBRATE YOUR LIFE!

                2 comments:

                Kristi said...

                What a GREAT BLOG! I'm a baker too but I've been reducing gluten in my life to feel better and for my son.
                I'm a fan of weighing my baking ingredients...I'd love to see some of yours in ounces/grams!

                4/15/2012
                Lynn Peterson said...

                Hi Kristi! Thanks so much for the compliment! I have been meaning to put my recipes in ounces/grams - thanks for the reminder!

                Smiles, Lynn

                4/16/2012

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