I always believed that eating whole wheat was healthy for me, but not for some. It may be very harmful for those with Celiac Disease,Chron's, Fatigue, IBS, autism, ADHD, and ADD. But wheat alone is not the only thing to be avoided, you must eliminate all things that contain Barley, Malt, Rye, Kamut, and Spelt. The other things I later found out I needed to avoid were things like Beer, Ale, Canned meats, wheat germ, soy sauce (you can get Tamari which is wheat free), brewer's yeast, cold cuts, hot dogs, gravy, sauces, salad dressings, anything typically cream based like soups, teriyaki sauce, textured vegetable ptotein (watch out for vegetarian soy based meats which contain wheat protein) food starch, semolina, graham cracker, bran, and couscous.
When I first discovered I was Celiac, it was hard to Dine out. Restaurants at that time had no idea what Gluten even was, let alone if their dishes contained it. Now it is more popular and in demand than ever, and most places understand the allergy; heck most now have Gluten Free menus! If you know you are going to a dinner party, volunteer to bring a dish that you can eat that avoids the explaination of why you are not eating their food, or ask to bring a main dish and surprise them with a delicious meal that is free of Gluten!
Here is a list of substitute for Flour:
If you are baking there are usually pre-packaged flours. My favorites are the cravings place and Pamela's, and Betty's mix of all purpose flours found at health food markets.
1. Brown rice flour: brown rice contains more nutrients than a white rice flour. It may be used in muffins and cookies, and can be combined with flours like millet, sorghum, garbanzo bean, and almond meal.
2. White rice flour: has a grainy consistency and is best used with other flours like buckwheat, corn flour, and potato flour. It stores well and can be used in. Cakes, breads, and cookies.
3 Buckwheat flour: a member of the rhubarb family, it is not actually wheat like the name. It isn't even a grain. Rich in Vitamin B, Calcium, and iron. Used to make waffles, bread, pancakes, and noodles.
4. Bean Flour: garbanzo bean and lentil flour is great for cookies and can be added with rice flour as they offset the grainy texture of the rice flour. They are great thickeners as well.
5. Quinoa flour: is high in protein and contains 20 amino acids including 10 essentaial amino acids, vit A,C,D,B1,B2,E,folic acid, niacin, calcium, iron, and phosphorus. May be used in cookies, pies, cakes, and pasta.
6. Almond Meal Flour: made from blanched almonds that are finely ground. A great source of protein rich in fiber,viamin E, and magnesium. Adding a rich and buttery flavor for cookies, cakes, muffins, pie crusts and great for breading. Store in refrigerator.
7. Tapioca Flour: also called Tapioca starch, combine this with brown or white rice flour and potato flour makes a great flour. (Not for pizza dough)
8. Amaranth: mix 25% w brown rice flour, quinoa flour, or oat flour to make 100%. High in protein and fiber, amino acids, Vit C,B, lysine, calcium, iron, potassium, niacin, and zinc.
9. Oat flour: great for cookies, too heavy for cakes, use caution if you react to oats. Combine with white or brown rice flour or sorghum works well together.
10. Potato flour: made from cooked potatoes, combines well with rice flours.
11. Sorghum flour: this flour is the closest to wheat flour. High in soluable fiber, add arrowroot or cornstartch to recipes -about 1/2 to 1 teaspoon per cup and add xanthum gum-1/2 teaspoon per cup, to bind. Great for cookies, cakes, and pie crusts.
12.Soy flour: this flour has a nutty flavor, rich in fat and protein. Mix with flours like rice flour, tastes great in products containing nuts and fruits, buy in small quantities and refrigerate.
To substitute wheat or white flour use the guide below for recipes:
1 cup wheat flour =
1 cup cornstartch
7/8 cup buckwheat or amaranth
1/2 cup arrowroot or tapioca plus 1/2 cup of bean or rice flour
7/8 cup brown rice or rice flour
3/4 cup oat flour
1/2 cup sorghum plus 1/2 cup brown rice flour
Experimenting is fun! Give it a try!
Sources: Gluten free sugar free cooking, by Susan O'Brien
When I first discovered I was Celiac, it was hard to Dine out. Restaurants at that time had no idea what Gluten even was, let alone if their dishes contained it. Now it is more popular and in demand than ever, and most places understand the allergy; heck most now have Gluten Free menus! If you know you are going to a dinner party, volunteer to bring a dish that you can eat that avoids the explaination of why you are not eating their food, or ask to bring a main dish and surprise them with a delicious meal that is free of Gluten!
Here is a list of substitute for Flour:
If you are baking there are usually pre-packaged flours. My favorites are the cravings place and Pamela's, and Betty's mix of all purpose flours found at health food markets.
1. Brown rice flour: brown rice contains more nutrients than a white rice flour. It may be used in muffins and cookies, and can be combined with flours like millet, sorghum, garbanzo bean, and almond meal.
2. White rice flour: has a grainy consistency and is best used with other flours like buckwheat, corn flour, and potato flour. It stores well and can be used in. Cakes, breads, and cookies.
3 Buckwheat flour: a member of the rhubarb family, it is not actually wheat like the name. It isn't even a grain. Rich in Vitamin B, Calcium, and iron. Used to make waffles, bread, pancakes, and noodles.
4. Bean Flour: garbanzo bean and lentil flour is great for cookies and can be added with rice flour as they offset the grainy texture of the rice flour. They are great thickeners as well.
5. Quinoa flour: is high in protein and contains 20 amino acids including 10 essentaial amino acids, vit A,C,D,B1,B2,E,folic acid, niacin, calcium, iron, and phosphorus. May be used in cookies, pies, cakes, and pasta.
6. Almond Meal Flour: made from blanched almonds that are finely ground. A great source of protein rich in fiber,viamin E, and magnesium. Adding a rich and buttery flavor for cookies, cakes, muffins, pie crusts and great for breading. Store in refrigerator.
7. Tapioca Flour: also called Tapioca starch, combine this with brown or white rice flour and potato flour makes a great flour. (Not for pizza dough)
8. Amaranth: mix 25% w brown rice flour, quinoa flour, or oat flour to make 100%. High in protein and fiber, amino acids, Vit C,B, lysine, calcium, iron, potassium, niacin, and zinc.
9. Oat flour: great for cookies, too heavy for cakes, use caution if you react to oats. Combine with white or brown rice flour or sorghum works well together.
10. Potato flour: made from cooked potatoes, combines well with rice flours.
11. Sorghum flour: this flour is the closest to wheat flour. High in soluable fiber, add arrowroot or cornstartch to recipes -about 1/2 to 1 teaspoon per cup and add xanthum gum-1/2 teaspoon per cup, to bind. Great for cookies, cakes, and pie crusts.
12.Soy flour: this flour has a nutty flavor, rich in fat and protein. Mix with flours like rice flour, tastes great in products containing nuts and fruits, buy in small quantities and refrigerate.
To substitute wheat or white flour use the guide below for recipes:
1 cup wheat flour =
1 cup cornstartch
7/8 cup buckwheat or amaranth
1/2 cup arrowroot or tapioca plus 1/2 cup of bean or rice flour
7/8 cup brown rice or rice flour
3/4 cup oat flour
1/2 cup sorghum plus 1/2 cup brown rice flour
Experimenting is fun! Give it a try!
Sources: Gluten free sugar free cooking, by Susan O'Brien
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