Day 8- Gluten Free Baking
Welcome to Day 7! Baking isn't something you have to lose on a healthy gluten free diet. Today you'll learn:
1. How to bake without sacrificing taste or texture
2. Best gluten free flour blends
3. Baking healthy gluten free treats
Gluten Free Baking F.A.Q
1. Gluten free flours make me feel sick, is that normal?
Many people get upset stomachs after eating gluten free flours, there are a few reasons why this may be happening.
1. Xanthan Gum, many people get digestive distress from eating gums like Xanthan and Guar gum. Good news is you don't actually need them. You can find recipes without them or use chia seeds, flax seeds or even gelatin.
How to use gelatin as a substitute: in bread recipes it can be added directly to the dry ingredients in its powdered form - 1 tsp per 2 ½ cups of gluten-free flour. For all other baking recipes add the liquefied mixture in with the room temperature wet ingredients.
How to use chia substitute: For breads use 1 tsp prepared chia seed mixture for each cup of gluten-free flour. For cookies, cakes, and muffins use 1/2 tsp prepared chia seed mixture for each cup of gluten-free flour. In place of xanthan gum, replace at a 1:1 ratio (dry). Prepare seeds as directed above before adding in with wet ingredients.
How to substitute: For breads use 1 tsp prepared flax seed mixture for each cup of gluten-free flour. For cookies, cakes, and muffins use 1/2 tsp prepared flax seed mixture for each cup of gluten-free flour. In place of xanthan gum, replace at a 1:1 ratio (dry). Prepare seeds as directed above before adding in with wet ingredients.
2. Another reason is fiber. So if you've been on a low fiber diet and you eat a high fiber flour like coconut then it may give you digestive issues. The solution is to slowly increase the amount of fiber in your diet over time.
3. The last reasons are you could be reacting to small amounts of gluten (remember some people are sensitive below the 20 ppm threshold). In that case eliminating the flours could be what's best for your health. Another reason is you have an intolerance/ sensitivity to the flour.
2. How do I make healthy gluten free desserts that actually taste good?
I found the key to making desserts that are healthy and taste good is to use recipes where flour isn't the main taste. What do I mean by that? So it's important to go for recipes that have other interesting things, such as nuts, purees, fruit/berries and chocolate, and things with texture because some gluten-free flour has that mealy texture.
3. When it comes to measuring gluten-free flours and ingredients, do you weigh or measure? Does it matter?
Definitely weighing the ingredients makes a huge difference. There’s just no room for error. It’s more accurate to weigh the ingredients.