Gluten: What It Is and How to Bake Without It

I was embarrassed to admit that I knew so little about gluten and what it is like to live gluten-free, so before my vegan/GF bake sale (where all items are vegan and some gluten-free) I asked Michelle from eatingjourney.com to give us a “GF for dummies” guest post. Here she is!

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When I was diagnosed as having a gluten allergy I wanted to die. How was I going to bake? To be honest I have ‘lived’ with this diagnosis for about 11 months and only recently have I started baking gluten-free.

I am here to shed some light on how to bake Gluten-Free and help you understand what gluten is, how it affects people and how you can eat gluten free.

GLUTEN/CELIACS

So what is gluten?

Put simply, gluten is a form of protein found in wheat (including spelt, semolina and durum), rye, barley and triticale (a hybrid). To get a little scientific, these grains each have slightly different proteins (gliadin in wheat, secalin in rye and hordein in barley) collectively known as prolamins. These promalins are what cause problems for people who can't tolerate gluten in their diet. Source

What has gluten in it?

· Wheat

· Rye

· Barley

· Couscous

· Beers—have barley in them

· Soy Sauce—Tamari is ok

· Lots of sauces

· Sausages—check

· Veggie burgers—check

· Ice cream—sometimes

· Cereals—check

For a more comprehensive list go here

What is Coeliac’s Disease v. Intolerance?

Coeliac’s Disease is a immune response where the lining of the small intestine can not process gluten. The gluten attacks the villi (little finger-like hair on the lining of you small intestines) and makes the absorption of nutrients difficult. This can result in insufficient mineral absorption and other physical aliments.

An intolerance is not as severe and can product stomach pain and wind.

Only about 1-5% of people are allergic to gluten.

I have Coeliacs.

BAKING GLUTEN FREE/VEGAN

I came upon this AWESOME article ‘Cooking & Baking Gluten Free’ by Karina @ Karina’s Kitchen I will summarise the key points in her article and tell you how I have come to learn by trail and error the tips which she outlines.

FLOURS/MOSITURE

As she states there are some great pre-maid mixes out there. I would suggest looking through her article and/or having a look at your gluten-free section of your store for some. The nice this is that you don’t have to worry about mixing different flours to make your own batch.

You should READ the labels. Make sure that there isn’t dairy, sugar, soy or any other type of product added to them that you can’t eat. I have problems with high fiber and sugar products. Much to my surprise (more so in America) there’s sugar in EVERYTHING.

Want to make your own? Here’s some recipes from Karina

Basic Gluten-Free Flour Mix

1 part sorghum or brown rice flour

1 part cornstarch, tapioca starch or potato starch

1/3 part almond meal, buckwheat flour, millet flour or quinoa flour

3/4 teaspoon xanthan gum per cup of flour mix

Self-Rising Flour Mix

Combine:

1 cup unleavened gluten-free flour mix

1 1/2 teaspoons baking powder

1/2 teaspoon salt

I can’t use brown rice flour, because of the higher fiber content. So I used white rice flour. Karina also outlines more information on different types of flours and their effects on baking here as well as tips on how to add moisture to Gluten-Free products here as well.

Gluten-free products tend to try out much quicker and I believe that’s because of the types of flours which are used. They absorb moisture at much higher levels so the tips which she outlines is important to follow.

Here is some other great flour mixes and tricks

SUGAR!

Here are some thoughts from Karina

I usually bake with organic brown sugar and cane sugar. Brown sugar adds a little extra moistness to gluten-free baked goods; cane sugar makes cookies crisp.

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 [though it will add maple flavor] or gluten-free brown rice syrup, or agave syrup. I'm experimenting with agave 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.

I can’t use any of those sources, because it makes my body react. However, I have found that xylitol and sucanat don’t affect me. So what are these things?

Xylitol “is a sugar alcohol sweetener used as a naturally occurring sugar substitute. It is found in the fibres of many fruits and vegetables, including various berries, corn husks, oats, and mushrooms.[2] It can be extracted from corn fibre,[3] birch, raspberries, plums, and corn.” Source

I love xylitol. I have used it in pumpkin pie, pancakes, sweet potato casserole and cranberry sauce. I have only recently found it and I will be using it for awhile. I have read that it doesn’t work in yeast requiring recipes, cause it does not react with the yeast.

Further, it has been stated that ‘Xylitol has virtually no aftertaste, and is advertised as "safe for diabetics and individuals with hyperglycemia." This tolerance is attributed to the lower impact of xylitol on a person's blood sugar, compared to that of regular sugars.[6] source

The other is Sucanat.

Photo source: http://www.gourmetsleuth.com/images/sucanat.jpg

I first heard from it because Angela @OhSheGlows uses it. Sucanat is evaporated cane sugar and can be used as a replacement for brown sugar.

EGG FREE

Here are some tips from Karina if you wan to go Vegan and Gluten Free!

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.

Check out Angela’s Vegan Baking Tips here

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. Pancakes.

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.

Here's my new favorite for egg replacement:

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.

I have tired to bake gluten-free and vegan and it’s hard. However, those tips would be of help to anyone!

GLUTEN FREE RESOURCES

· Coeliac’s Disease

· Karina’s Kitchen

· Gluten-Free Baking

· Gluten-Free Baking 101 Gluten-Free-Blog

· GlutenFreeGirl

Being new at the whole ‘gluten-free’ world has been a struggle at times. However, I hope that this research, insights, and lists of tips will help you cook Gluten-Free.

Happy no-wheat baking!

~Michelle @ Eatingjourney

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Thanks Michelle for the informative post!

Bake Sale Wednesday!!!

My Sweet Stand Against Cancer vegan/GF bake sale has been rescheduled from tomorrow (Tuesday) to Wednesday. With the bad things happening this weekend it was too hard to get everything together so quickly. Remember all winning bids go straight to my Team in Training fundraising efforts… so come back Wednesday to check out all the goods!

(Tomorrow I will post bake sale details.)

Christie is baking vegan/GF chocolate chip cookies!!!! Come back tomorrow to see what everyone else is making :)

Have you ever experimented with gluten-free foods?

Thanksgiving.

The healthy ashley Thanksgiving recap.. where to begin?

The long weekend included a missed race, my first funeral, three cities and tons of food… and concluded with coming home to a sick puppy.

My first Thanksgiving as a vegan actually went exceptionally well. Lindsey and Ryan also had their first Thanksgivings as vegans and theirs went well too! Unlike them I took the easy route bringing only one dish and searching out vegan food that would already be there.  I certainly could have put more effort into what I could eat but with everything else going on this weekend, one meal couldn’t take center stage.

Normally I just drink water, but in the holiday spirit I alternated between water, cream soda and apple cider.

While everyone was enjoying a shrimp appetizer I munched on some walnuts to keep my appetite at bay.

My mom did a wonderful ob decorating the table.

I brought a simple quinoa mixture with lightly fried tofu, peas, onion and teryaki sauce to share. I figured that even if I ate nothing else, this dish would satisfy me. It was tasty! Everyone else seemed to like it too. Most of the people photos are on other’s cameras (I as busy taking photos of the food!), but here’s a candid shot of my view of the table :)

My Aunt Faye made a beautiful  salad with romaine lettuce, tomatoes, sprouts, cucumbers, peppers, dried berries, walnuts, mushrooms, a sweet vinaigrette and more. I was able to grab a dairy-less portion right before she added the feta for everyone else to enjoy.

I didn’t need anything made special for me, but I did ask my mom in advance to  hold vegetables to the side before she added any animal products. It worked well! My plate ended up included my quinoa mix, steamed broc, string beans, a cranberry mix and sweet potatoes. You can pretty much double this plate ;)

The main meal was easy since I’ve been a vegetarian for nine years and am already used to eating different from everyone else. This year I knew the challenging part would be dessert!

I tried to pick up a vegan ice cream but the only store open didn’t carry any so I was (vegan) dessert-less. I did want somethign so I created my own quick version of apple cobbler. I microwaved 1/2 a chopped apple with some soy milk, cinnamon, sugar and oats for about two minutes and topped the mix with granola, broken graham crackers and a bit of PB. It was a totally satisfying, filling dessert!

I used to expect my stomach to feel sick after Thanksgiving dinners. I was used to stomach pain anyway but everything on Thanksgiving day seemed to be a landmine for me. Enjoying the day as a vegan was so much different. I still enjoyed the company and good food, but this year I didn’t feel bad from the food at all. It was amazing to actually feel good about everything I ate.

That’s me with my brother Hunter and sister Madison!

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Late Wednesday night David’s great grandfather passed away. He was 92-years-old and had a full life, but the loss was still tragic. Saturday I attended the funeral with David’s family.

I’ve been fortunate enough to not have to attend a funeral until now. Honestly, the thought of seeing a dead person and everyone mourning creeped me out. Instead, the funeral was sweet. It was beautiful to see that even though he had passed, this man had his loving family there because they loved him. Nonetheless, it was sad to lose him.

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My dad headed to the other side of Florida to Daytona Beach for the long weekend so right after the funeral Saturday David and I drove with my brother and sister to meet him for one night.

We stayed in Daytona for less than 24 hours, but we had a blast! There was drinking (not me), karaoke, hot cars, late night pizza runs and practical jokes.

The night began at The Oyster Pub. I couldn’t believe there was not a single vegan thing on the menu…. not even a salad to speak of! Luckily I had eaten before and was able to get something after. I think bar food and seafood restaurants are the worst for vegans to try to navigate.

I couldn’t get over the cars in Daytona! At least half of the cars on the street were either incredibly expensive or impressive antiques. I snapped a few photos as we headed home.   Between my lack of healthy food (unpictured… just trust me :) and emotional events and living out of a suitcase for 3 cities and 4 days, I am ready to start a new week. I’m ready to start this next week on the right foot!

How was your Thanksgiving? Did you make a special dish?

Thanksgiving Hours

We will be open from 9AM to 4PM on Thanksgiving.

Happy Drinking!

dave hauslein
beer manager
415-255-0610

De Broef/Bell's "Van Twee" and more!

1. De Proef/Bell's Signature Series #3 "Van Twee"
2. Ayinger Weizen Bock
3. Samuel Smith Winter Welcome
4. Traquair House Ale
5. Traquair Jacobite Ale
6. New Belgium Frambozen 6-pk
7. Elysian Bifrost


cheers,

dave hauslein
beer manager
415-255-0610

Video: Marathon Reflections

Wow! I’m blown away by your comments about my first marathon. It’s easy to lose track of the significance of 26.2 when I’ve been wrapped up in long runs for so long, but your comments make me feel on top of the world!

I did take this video during the race and am just posting it now. Enjoy! (video: 2 minutes 6 seconds) LOL- Sorry my face is sideways!!

 

Vegan/GF Bake Sale for TnT

I’m excited to announce we have lots of bakers signed up for the vegan/gluten-free bake sale! Don’t forget I still need bakers (email healthyashley at gmail dot com) to donate goods.. and all you bidders stay tuned for the bake sale Tuesday Dec. 1st!

 Julie from Savvy Eats is making a vegan Sea Salt & Dark Chocolate Cherry Scone!

 

 Angela from Oh She Glows is baking up some of her fabulous Glo Bars!

 

Do you dread or look forward to Thanksgiving dinner?

I love spending time with my family, but sometimes the issue of food can be overwhelming! This year will be interesting as my first as a vegan :)

Special Arrival: Van Winkle Bourbons

We are happy to announce the long awaited arrival of the Old Rip Van Winkle line. Just in time for the holidays, bring some class and sophistication to your Thanksgiving, or impress the relatives with an extraordinary Christmas gift. The Rip Van Winkle line is the most sought after and critically acclaimed line of Bourbon in the world and the secret lies in the use of wheat instead of rye in the mash. Wheated Bourbons tend to be softer and smoother on the palate and are said to age more gracefully. New in:

Old Rip Van Winkle 10 year 107 proof Bourbon
-The youngest in the line of Bourbons, this one packs quite a punch being bottled at barrel proof and yet delivers on the subtle poise and complexity synonymous with Van Winkle Bourbons.

Van Winkle Special Reserve 12 year Bourbon
-This Bourbon strikes a perfect balance between age and bottle proof. Due to it's well integrated sweet and smooth character it can give any fine Cognac a run for it's money. In 2008 it won the "Best in Class Gold Medallion"at the International Wine and Spirit Competition and was also awarded a "Trophy for Worldwide Whiskey".

Pappy Van Winkle's Family Reserve 15 year Bourbon
-"The second highest rated bourbon in the world" (World Spirit Championships), the highest rated is its big brother Pappy Van Winkle 20 year in case you were wondering. This 15 year Bourbon also received an inconceivable 98 out of 100 by the Beverage Tasting Institute in Chicago. My suggestion buy it while you can.

Pappy Van Winkle's Family Reserve 23 year Bourbon
-The absolute most limited quantity Bourbon of the entire line. Received a 99 out of 100 from both the Beverage Tasting Institute and the World Spirits Championships. Doesn't get much better my friends.

Unfortunately due to the extremely limited quantities we will not be able to ship these. Come and get it!

Nate

Marathon? Check!

I finished my first marathon- a trail marathon- today with a time of 4:56:07!

The race was definitely hard and challenging mentally, physically and emotionally, but it was certainly worth crossing that finish line!!

I began the big day at 3:50 a.m. with PB-naner-oats, a small slice of leftover pizza and chai tea with agave.

Ryan and I arrived to the Alafia River State Park in Lithia, Fl around 6:25 a.m. with an hour to spare before the X-Country Marathon. I was so proud to state that I was doing the full marathon at check-in :) The race was definitely small and simple. It was nothing fancy- just bare bones trail racing.

We made the trek to the small starting line right in time to hear the “ready, set, go!” I was off before I knew it with no time to really say goodbye or fix my shoe strings!

The first few miles of the race were all about getting used to running on the trails. I’ve done a few 5k’s on trails like today’s and I’ve mountain biked on them, but I’ve never done endurance running on such terrain.

Most of the beginning of the race was on narrow paths with tons of exposed roots. I had to continuously watch the roots and plan my footwork carefully. One of the complaints I’ve heard about trail running is that it’s tough to settle into a stride. And the risk for injury was huge- my ankles were twisting too much on some roots and I had small trips a few times. The rest of the race included super-soft white sand, high grass and tons of hills. The path was always changing!

I adjusted my speed for the first half to pace with everyone else. With no mile markers and a path through the woods, I wanted to stick with the pack! We were running about a 10:30 pace (which based on exertion felt much more like a 9:00 pace) and I took a few very short walking breaks. I wish there would have been more water stations! There was a pint that I had to go 3.5 miles without any hydration! Gah!

I started slowing down at mile 16. I wasn’t in any pain, but my legs were definitely tired. The nature course with no spectators cheering me on was taking a toll, too. Most of the race from this point forward I was alone, not able to see the runners ahead of me or behind me. With nothing but trees, hills, my tired legs and an iPod, it was tough to get in the zone and push hard.

For the last part of the race I ran between 10:00 and 12:00 paces with lots of walking. At first I was upset to start walking so early, but then I realized nobody was passing me and everyone else was walking, too!

The terrain definitely made this race tough- but so did the sun. I was cursing the sun today! I was happy to have my Garmin telling me my current pace, average pace, time and distance since there were no mile markers or clocks on the course.

A little after hitting 23 miles I couldn’t feel the tiredness in my legs anymore and I just started running- and running fast. … then I hear clapping… I turn the corner and I’m at the finish line! I must have had the most confused look on my face. I did not expect to be finished with my marathon since my Garmin said I still had 2.5 miles left! When I talked to some other people about it I discovered the course was actually 27 miles long and a setting on my Garmin was off. The Garmin was programmed to stop recording mileage when I went below a certain speed! It was nice to feel like I was done early, but at the same time I really wanted those last few miles to pick up my game and let the awesomeness of the situation set in. Instead I got more of a “Surprise! You finished a marathon!” Certainly welcome, but unplanned! So how do I feel? I feel great! I’m slightly sore as I’d be after any long run, but I have absolutely no pain, bruising, sprains, black toenails, blisters, chaffing or anything like that! My body really feels good. I plan on taking it easy and not running the next few days. I have a 10K on Thursday (Thanksgiving), but I have no problem walking most of that if I need to.

This race (between the terrain and the sun) was hard. I feel that after conquering this race, Disney will be a breeze! I officially love long distance running!!

Before heading back to Orlando Ryan and I grabbed some salty trail mix to hold us over.We also bought some frozen peas so I could ice my legs :) Lunch was a given: Whole Foods! I wanted something hearty but also healthy and stabilizing. I loaded up on (way too much !) tofu, a stuffed grape leaf, veggies with sweet potato hummus, teriyaki sweet potatoes, a fried yucca ball, granola and a curry/lentil/quinoa mix. I think that’s everything!!

How adorable is Miss Lululemon Ryan? :)

Running this marathon wasn’t just about me. Thanks to all of you guys who support me through every training run and…

John from Smoke Training who has completed a marathon and half ironman and always shares training tips and support with me. John’s one of my fitness idols!

Ryan for waking up at an ungodly hour on a Saturday morning to do this with me and for supporting me regardless of how crazy my plans sound!

My boyfriend David for listening to me talk endlessly about running, waking up with me at 3:50 a.m. to watch me eat my oats and helping me cab load the night before.

And David’s dad Steve who is always there for support and advice!

Is a marathon in your past or future?

*Thanks to Ryan for the awesome photos!