Grain-­Free Baking ClassGrains VS. Seeds

Many gluten-­free substitutes are made from grains. If you want to expand your list of substitutes, think ofseeds and fiber. Seeds are packed with nutrients and can be made into different forms like flours,meals, powders, and gels. All of the Seeds and Fiber below are both grain-­free and gluten-­free*.

CATEGORY EXAMPLES GLUTEN?

Grains Wheat, Barley, Rye, Oats, Spelt,Semolina, Kamut, Farro

Contain Gluten

Grains Rice, Corn Gluten-­free

Roots Potato, Tapioca (Cassava), Taro,Sweet Potato, Kuzo (Kudzo),Arrowroot

Gluten-­free

Seeds-­Type 1 Millet, Quinoa, Sorghum, Amaranth,Buckwheat, Teff

Gluten-­free

Seeds-­Type 2 Chick Pea, Soy, Fava and GarbanzoBeans, Peanuts

Gluten-­free

Seeds-­Type 3 Sesame, Pumpkin, Squash, Flax,Chia, Hemp, SunflowerRecipes:

Energy Powder (sample)

Flax Bread

MVM Bumble Babies (sample)

Gluten-­free

Seeds-­Type 4 Almond, Cashew, Coconut, Pecan,Walnut, Hazelnut (Filbert), Macadamia,Brazil, PistachioRecipes:

Raw Vanilla-­Maple Macaroons

Strawberry Shortcakes

Flourless Pancakes

Coconut Bread

Almond Bread

Gluten-­free

Fiber Psyllium HusksExamples:

Paleo Almond Bread

Paleo Coconut Bread

Paleo Cinnamon Bread

Paleo Cookies (Ginger, StrawberryBanana and Cocoa Delight)

Gluten-­free

Grain-­Free Baking Shopping List

Flours/Meals/Thickeners Almond meal, almond flour* Arrowroot* Coconut flour*, coconut flakes*, coconut shreds* Flaxseed/meal* Kuzo Root (same as Kudzo) clear, no-­flavor root-­-­used as thickener Psyllium Husks*

Sweeteners Dates Cacao powder Honey* Maple Syrup Coconut Palm Sugar Stevia* (original, vanilla, berry, lemon, orange flavors) Xylitol

Fats & Oils Avocado oil Coconut oil, coconut butter, coconut cream, coconut manna, coconut

milk, coconut spread Macadamia nut oil, nuts, and butter Ghee Red Palm Oil Tahini (sesame seed)

Starred (*) are bulk items so you buy as little or as much as you want.

What is the paleolithic diet? No grains, just meats (and their fats), fruits and vegetables, eggs, nuts,seeds, and berries. Some allow for dairy. People say they lose weight and have increased energy byeating this way, even without increased exercise. http://infographic.paleolithicdiet.com

A resource book with grain-­free recipes: It Starts with Food by Dallas & Melissa Hartwig

Websites for more grain-­free info/recipes:

elana’s pantry paleo parents paleOMGrunning to the kitchen the preppy paleo freerange humanthe whole kitchen cave girl cuisine ancestral chefrubies and radishes real paleo food paleolithic dietnom nom paleo paleo autoimmune diet paleo hacks

Energy Powder(The Power of Life Blend from Slimmer: The New Mediterranean Way to Lose Weight by Harry

Papas)

Combine the following ingredients in a blender or processor and pulverize until powder-­like. Sprinkle oncereal, soups, salads, entrees, eggs, fruit, smoothies, anything! Store in refrigerator.

1 cup hulled sunflower seeds1 cup hulled pumpkin seeds1 cup flax seeds1 cup sesame seeds

Bumble BabiesIngredients:3 cups peanut butter4 cups agave nectar4 teaspoon salt4 cups sesame seeds4 cups sunflower seeds4 cups coconut flakes2 cups raw cashews

Preparation:In a stand mixer with paddle attachment, mix together peanut butter and agave nectar. Add remainingingredients until everything is well mixed together. On greased roasting pan, spread even layer of bumblebaby mixtures. Bake for 25 minutes in 300 degree oven. Let for and cut into pieces approximately 2 x 3inches.

Raw Vanilla-­Maple MacaroonsGluten-­Free, Grain-­Free, & Vegan

[knock off of Wonderfully Raw Coco-­Roons -­ recipe by kristinannbeck.blogspot.com/]

Yield: 30-­36 cookies

1-­1/2 cups almond flour 1/2 cup melted coconut oil3 cups coconut flakes (dried and unsweetened) 1-­1/2 Tablespoons vanilla 1/2 teaspoon sea salt 3/4 cup real maple syrup

Mix dry ingredients (flour, coconut, and salt) thoroughly. Add wet ingredients (syrup, oil, and vanilla) andmix. Use either the Oven Method or Dehydrator Method to bake.

Oven Method: On cookie sheet lined with parchment paper, form cookies using a small cookiescoop. Bake approximately 2 hours @ 200 degrees with the door open. Finished cookie should holdtogether when removed from the cookie sheet. Dehydrator Method: On dehydrator tray(s), form cookies using a small cookie scoop. Dehydrateapproximately 8 hours. Finished cookie should hold together when removed from the tray(s).

For both methods, check cookies at the half-­way mark to make sure they are baking as expected, i.e.,not getting too dry through the middle and/or the bottom still too moist to hold together. Cool and store inairtight container for one week or longer.

GF Strawberry ShortcakesYield: 12 slices

Ingredients:½ cup coconut flour2 tablespoons blanched almond flour¼ teaspoon baking soda½ teaspoon sea salt4 whole eggs, room temperature2 egg yolks, room temperature½ cup butter, melted½ cup honey1 teaspoon vanilla extract2 egg whites1 pound strawberries, dicedWhipped cream for garnish

Directions:1. Preheat oven to 350 degrees F and lightly grease a muffin tin. Set aside.2. In a large bowl, combine coconut flour, almond flour, baking soda and sea salt. Whisk to combine.3. In a blender (or using an immersion blender), blend together 4 whole eggs plus 2 egg yolks, butter,

honey, and vanilla until thick and fully combined.4. In the bowl of stand mixer or using a hand mixer, whip 2 egg whites until stiff peaks form.5. Add egg yolk mixture to dry ingredients and whisk well or blend to combine. Gently fold in egg

whites until fully incorporated.6. Divide batter evenly between muffin tins and bake for 25 to 35 minutes until golden and toothpick

inserted in the center comes out clean. Let cool on a cookie rack.7. Gently slice shortcakes in half and fill with a layer of diced strawberries, a dollop of whipped

cream and more strawberries.

Flourless PancakesMakes 4 servingsPer serving: 416 calories, 20 g protein, 16 g carbohydrates, 36 g total fat, 4 g saturated fat, 8 g fiber,

416 mg sodium

Ingredients:3 large eggs, separated4 tbsp buttermilk1 tbsp lemon juice1 tbsp freshly grated lemon peel

2 tsp poppy seeds1/4 tsp lemon stevia or to desired sweetness (optional)1 1/2 cups blanched almond flour1/2 tsp baking powder1/4 tsp baking soda1/4 tsp sea salt Directions:1. In a large bowl, whisk together the egg yolks, buttermilk, lemon juice, lemon peel, poppy seeds, andstevia (if using). 2. Add the almond flour, baking powder, baking soda, and salt and mix until thoroughly combined. 3. In a small bowl, whisk the egg whites until slightly stiff. Fold into the batter. 4. Grease a skillet or griddle and heat over medium heat. For each pancake, scoop 2 heaping tablespoons of batteronto the skillet. Cook for 1 minute, or until bubbles form around the edges. Turn and cook for 1 minute, or untilunderside is lightly browned. Remove from heat to a serving platter. Repeat with remaining batter, re-­greasing the skilletif needed.

Coconut Flour BreadBrought to you by Nourished Kitchen

Ingredients:3/4 cup coconut flour1/2 cup ghee (plus extra for greasing the pan– Ghee is clarified butter)6 eggs2 tablespoons honey1/2 teaspoon sea salt

Directions:1. Preheat oven to 350 degrees F2. Combine the ingredients above and mix together well, making sure the batter is clump-­free.3. Grease the bread pan.4. Pour the batter into the loaf pan and bake in the oven for approximately 40 minutes.

Almond Flour Breadfrom Elana’s Pantry @www.elanaspantry.com

Yield: 1 medium sized loafIngredients:

1 ½ cups blanched almond flour¾ cup arrowroot powder¼ cup golden flax meal½ teaspoon celtic sea salt½ teaspoon baking soda4 eggs1 teaspoon agave nectar or honey1 teaspoon apple cider vinegar

Directions:

1. In a medium bowl, combine almond flour, arrowroot, flax meal, salt, and baking soda2. In a larger bowl, blend eggs 3-­5 minutes until frothy3. Stir agave and vinegar into eggs4. Mix dry ingredients into wet5. Pour Scoop batter into a well-­greased 7.5 x 3.5 loaf pan6. Bake at 350º for 30-­35 minutes (test for doneness with toothpick inserted in center)7. Cool and serve

GF Focaccia-­Style Flax Breadby Laura Dolson @ about.com

This grain-­free yeast-­free bread is high in fiber and omega-­3’s and works well for toast and sandwiches.For a sweeter loaf, omit the garlic and seasonings and use the golden flax -­ add fruit such as blueberriesor nuts. Makes 12 servings. Each serving has 6 gm protein and 185 calories.

Ingredients:2 cups flax meal (golden flax gives a buttery flavor;; brown flax gives an earthier flavor)1 Tablespoon baking powder½-­1 teaspoon salt1-­2 Tablespoon sweetener (like sugar or a sugar substitute) (can be omitted)5 beaten eggs½ cup water1/3 cup oil (olive oil, hemp seed oil, walnut oil, coconut oil, grape seed oil etc.)Minced garlic and other seasonings like caraway seeds can be can be added

Preparation:Preheat oven to 350 F. Prepare pan (20 x 15 with sides) with oiled parchment paper.

1) Mix dry ingredients well.2) Add wet to dry and be sure to incorporate eggs well.3) Let batter set for 2-­3 minutes to thicken (don’t wait beyond this time).4) Pour batter on to pan. Because it’s going to tend to mound in the middle, you’ll get a more even

thickness if you spread it away from the center in roughly a rectangle an inch or two from the sidesof the pan. You can go to sides of pan for a thinner result.

5) Bake for about 20 minutes until it springs back when touched and/or is visibly browned.6) Cool and cut into slices.

Make Your Own GF Baking Mix ClassRecipes Sampled

1. Dawna’‛s Carrot Cake (This is a wheat-based recipe that we convertedwith the substitution of GF baking mix.)350 degrees. Grease & flour 9 x 13 pan. Bake 40-50 minutes.

4 eggs 2 tsp baking soda1-1/4 vegetable oil 2 tsp baking powder2 cups sugar ½ tsp salt2 cups flour* 2 tsp cinnamon1-1/2 tsp xanthan gum 3 cups grated carrots2 tsp vanilla

Beat egg, oil, sugar, vanilla. Mix in flour*, soda, b. powder, xanthan gum, salt, cinnamon. Stirin carrot. Pour in pan and bake. Cool 60 minutes on wire rack. After cool, frost with:

Dawna’‛s Carrot Cake Frosting½ cup butter 12 oz cream cheese2 cups powdered sugar 1 tsp vanilla

Beat all ingredients until smooth.

*Substitute GF Baking Mix2 cups rice flour 2/3 cup potato starch1/3 cup tapioca flour

------------------------------------------------------------------------------------------------------2. Bunny’‛s Black Bean Brownies (Vegan) (The original recipe called forbean flour and eggs. We substituted chia flour for the bean flour and flaxmeal for the eggs.)

1-15 oz can black beans, drained and rinsedand pureed

½ cup chia flour

Egg substitute for 3 eggs* 1 teaspoon xanthan or guar gum5 T vegetable oil 1 teaspoon vanilla1 cup sugar ½ teaspoon baking powder½ cup unsweetened cocoa powder ½ teaspoon cayenne or chili powder (optional)½ cup chopped walnuts (optional) ¼ cup chocolate chips (optional)

Preheat oven to 350. Greased 8” baking pan. Mix pureed black beans, eggs, oil, sugar, cocoa,flour, xanthan gum, vanilla, baking powder and chili powder. Process in food processor untilsmooth and well-combined. Stir in walnuts if using. Spread batter evenly. Top with chocolatechips if using. Bake for 30 minutes or until tester comes out clean. Do not overbake.*Egg Substitute for one egg: Stir together 3 T water with 1 T flax meal. Let sit 10 minutes.

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3. Alexa’‛s Gingerbread Hearts (Vegan). (This recipe was adapted from awheat-based recipe by my sister, Susan. She sent me a whole box ofgingerbread boys for Christmas. )Cream together:

6 T butter or vegan substitute ¾ cup dark brown sugar1 large egg or substitute*

*Egg Substitute: Stir together 3 T water with 1 T flax meal. Let sit 10 minutes.

Add to above mixture and mix well:½ cup molasses 2 tsp vanilla1 tsp lemon zest 3 Tablespoons water**

**Note: extra water was added here because coconut flour is used in the baking mix. If notusing coconut flour, do not add water.

Add to above mixture and mix well:3 cups baking mix*** 1-1/2 teaspoon baking powder¾ teaspoon baking soda ¼ teaspoon salt1 Tablespoon powdered ginger 2 teaspoons cinnamon¼ teaspoon cloves ¾ teaspoon xanthan gum

***GF Baking Mix:2-1/4 cup brown rice flour ¼ cup coconut flour¼ cup corn meal ¼ cup ground flax

Refrigerate dough for at least 4 hours. Roll-out between wax paper or cling wrap about ¼”thick. Cut out desired shapes. Place on parchment paper lined cookie sheet. Bake small shapes8-10 minutes at 375 degrees. Larger shapes may take longer.------------------------------------------------------------------------------------------------------

Alexa’‛s Gingerbread Frosting (Vegan Royal Icing) (The cookie recipe called for royal icingbut we substituted this one to make it vegan.)

4-1/2 cups powdered sugar 1 Tablespoon cornstarch½ tsp xanthan gum 1 pinch salt

Combine all ingredients and beat at low speed one minute or until combined. With mixerrunning, drizzle 1/3 cup water down side of bowl slowly increasing mixer speed until all sugaris incorporated. Beat at medium-high speed 2 minutes, scraping down sides of bowl as needed.The icing should be thick and stiff enough so that there are ridges. Frost cookies. Icing willstay pliable for several hours and can be thinned with water if necessary.

4. Other samples provided by:The Cupcake Hut in the Arroyo Plaza and La Iguana Restaurant in downtown Cruces.

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GF Baking Class Mountain View Market November

15, 2012

Comparison of Commercial GF Baking Mixes

Listed by price/ounce (highest to lowest price). When you compare a mix -- look at ingredients,type of flour, cost, organic, binder, dairy. [Prices will vary—these were the prices in 2012.]Mix Ingredients Cost

King ArthurMulti-Purpose Flour

White rice flour, tapioca starch, potato starch, whole grainbrown rice flour

$9.59/24 oz

(.40/oz)Pamela’‛s Baking Mix Brown rice flour, white rice flour, cultured buttermilk,

natural almond meal, tapioca starch, sweet rice flour, potatostarch, baking powder, (sodium acid pyrophosphate), bakingsoda, sea salt, and xanthan gum

$8.19/24 oz

(.34/oz)

Domata Rice flour, corn starch, tapioca dextrin, xanthan gum, riceextract

$6.79/20 oz

(.34/oz)Hodgson Mill Whole grain flours: millet sorghum, brown rice, xanthan gum $3.99/12 oz

(.33/oz)Gluten Free PantryAll-Purpose Flour

Rice flour, potato starch, tapioca starch, guar gum, salt $4.69/16 oz

(.29/oz)Arrowhead MillsAll-Purpose BakingMix

Whole grain brown rice flour, organic potato starch, ricestarch, organic whole grain sorghum flour, baking powder(monocalcium phosphate, sodium bicarbonate, corn starch) seasalt

$7.59/28 oz

(.27/oz)

Bob’‛s Red MillAll-Purpose BakingMix

Garbanzo flour, potato starch, tapioca flour, sorghum flour,and fava bean flour

$4.59/24 oz

(.19/oz)Your Own BakingMix

(recipe below)

Brown rice flour, potato starch, tapioca flour

(plus you will have left-overs to make another batch)

$3.67/24 oz

(.15 oz)

Make Your Own GF Baking Mix

Use this basic blend for cakes, cookies, muffins, gravies, cream sauces, cheese sauces. If yourrecipe calls for wheat flour, substitute this mix spoon for spoon. Combine ingredients and store inair tight container in the refrigerator. Create a personalized baking mix by substituting from theSubstitution list below. Example: add ¼ cup corn flour to substitute for ¼ cup of rice flour.

2 cups rice flour (brown or white) 2/3 cup potato starch (not flour) 1/3 cup tapioca flour

Substitutions

Other GF flours/starches/meals/ground nuts or seeds can be used alone or in combination with aGF baking mix. Caution: Always check for the GF symbols on these products.If goal is: Then substitute a portion of the baking mix with:

Higher Fiber GF oats, flax, chia, rice bran, coconut, almond, hazelnut, hemp, corn,buckwheat, quinoa, sorghum, mesquite, psyllium husk flour. [Addingextra fiber means you must also add more liquid. Example: substitute ½ cupcoconut flour for the rice flour and add ½ cup water or other liquid.]

Higher Protein Seed or nut flours like teff, amaranth, quinoa, chia, hazelnut, almondor bean flour like chickpea or soy

Lower Glycemic Fiber ingredients (see above) or fruits, vegetable or bean purees.Extra Lightness More tapioca starch, potato starch, corn starch, white or brown rice,

or sprouted brown rice flour. If using eggs in the recipe, separatewhites and yolks and beat the whites to stiff peaks.

Extra Flavor Brown or toast butter, nuts, seeds, flour, oats before adding.Higher absorption Sprouted brown rice flour vs plain brown rice flour.

Go to next page for how to add a binder to the baking mix.

GF Baking Class Mountain View Market November

15, 2012

Add A Binder or “Glue” to the Baking Mix

Most GF baking recipes require a binder such as adding a gum--either xanthan gum or guar gum.They help make the finished product less dry and crumbly. Some flours (like almond, hazelnut, chiaor flax) may not require as much or any. Binders (available in Bulk Dept.) include:

Basic Binders

Binder Cost/lb Made from Amount to use Comments

Guar Gum 12.89 A beanfrom theGuar plant.

Add 1 teaspoon percup of flour blend tomake yeast doughs.

Add ½-1 teaspoon gumper cup of flourblend to make cakes,cookies, bars,muffins and quickbreads.

May help to lower blood cholesterol and stabilizeblood sugar. Helps prevent constipation,hemorrhoids, obesity and remove toxins.

Caution: It should not be used if you have

difficulty swallowing or if gastrointestinal

surgery or colon disorders

May act as a laxative for some.

Xanthan Gum 28.29 Bacteriagrown oncorn sugars

Same as guar gum. Can be interchanged with guar gum but providesmore stretchiness to things like yeast bread. Acts

as a laxative for some.

Other Binders

Arrowroot 23.89 Arrowrootplant

1 Tablespoon to 1 cupliquid

Used to thicken sauces, and puddings. Good forthickening acid bases like lemon curd. It is themost neutral tasting of the thickeners and producesa glossier result than cornstarch.

Corn Starch 5.19 Corn 1 Tablespoon to 1 cupliquid

Should be mixed into a slurry with an equal amountof cold water before it's added to a hot liquid. Youthen need to simmer the liquid, stirring constantly,for a minute or so until it thickens. Cornstarchdoesn't stand up to freezing or prolonged cooking,and it doesn't thicken well when mixed with acidicliquids.

Agar agar 69.99 Seaweed Use 1 1/2 teaspoonspowder to 1 3/4 cupsliquid.

Gelling agent. Not interchangeable witharrowroot. Good source of minerals. It can beused like gelatin in molded foods or in place ofpectin in fruit spreads.

Acts as a laxative for some.

Chia 12.99 Chia seed ¼-1/2 teaspoon percup of flour blend.

Grind into a flour. May help to stabilize bloodsugar levels.

Psyllium Seed husksfrom thePlantagoplant

Add 1 teaspoon percup of flour blend tomake yeast bread,pizza dough or otherbaked items that callfor yeast.

Grind into flour and mix with water. It turns into afirm, tasteless gel. When added to breadingredients, it eliminates the need for guar orxanthan gum. Acts as a laxative for some.

Other Substitutions

Egg Flax 1 T ground flax meal mixed with 3 T water. Let sitfor 10 minutes.

EnerG Egg Replacer 1-1/2 tsp mixed with 2 T water. Let sit for 5 minutes.

Chia 1 tsp ground chia mixed with ¼ cup water or

1-1/2 tsp whole chia mixed with ¼ cup water. Letboth sit for 10 minutes.

Fats/Oils Apple, Pumpkin, Bean, Squash, Banana,Avocado Purees

Substitute one for one.

Coconut Oil, Ghee, Olive Oil, Walnut Oil,Almond Oil, Macadamia Oil, Avocado Oil

Substitute one for one.

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