Gluten sensitivity is a collection of diseases
from which gluten triggers an allergic reaction. Gluten, a protein
found in many cereal grains, is the cause of much abdominal
discomfort for people suffering from a gluten sensitivity. Gluten
may cause the body’s immune system to respond, and result in
inflammation and damage to the small intestine. In severe cases,
this damage may result in malabsorption and vitamin and mineral
deficiencies.
There are many alternative wheat options available
for people who suffer from a gluten sensitivity. Where everyday
foods like pasta and wheat breads may need to be avoided, options
such as potatoes, sweet potatoes, corn, squash, rice, quinoa,
and millet are healthy alternatives. Experimenting with other
types of flours and flour mixtures can provide gluten-free baking
with the same great taste as all-purpose or whole wheat flours.
Gluten-containing Grains
Gluten-free Grains
Wheat
Spelt
Kamut
Couscous
Bulgur
Durum
Farina
Semolina
Triticale
Rye
Barley
Malt
Semolina
Oats*
* inclusion in a GF diet is limited by cross-contamination
with gluten during milling and processing
Hidden sources of gluten
Beware of gluten containing ingredients
in:
Gravies, sauces, soups (may be thickened with gluten-containing
flour)
Hydrolyzed vegetable protein (H.V.P)
Hydrolyzed plant protein (H.P.P)
Malt and malt flavorings
Modified wheat starch
Combining the nutrient rich gluten-free flours
such as those made from beans and sorghum, can improve the palatability
of gluten-free baking. Other ingredients may need to be added,
such as xantham or guar gums, which are included to replace
the binding properties of gluten.
GF Flour mix A(good for making GF bread)
2 cups bean flour (romano or garbanzo)
2 cups cornstarch
2 cups tapioca starch
½ cup rice (optional)
GF Flour mix B
6 cups white rice flour
2 cups potato starch
1 cup tapioca flour
Gluten-free Brownies
Ingredients
1 square chocolate, baking, unsweetened
3 Tbsp butter or margarine
½ cup granulated sugar
1 egg, beaten
¼ cup flour mix B
Directions
1. Preheat oven to 350 F
2. Microwave chocolate and butter until it begins to melt. Do
not overheat. Stir
3. Stir in sugar, add egg
4. Mix in floru mix B
5. Line baking pan with parchment paper, bake for 20 minutes
or until centre is semi-firm
Gluten-free banana muffins
(makes 12 large muffins)
Ingredients
½ cup Olive oil
2/3 cup granulated sugar
2 egg
3 mashed bananas
2 ml lemon juice
1 ½ cup gluten-free flour mix A
5 ml baking soda
2 ml xantham gum
Directions:
1. Preheat oven to 400 F
2. In a large bowl, blend oil, sugar, egg, banana, and lemon
juice. Mix using electric beater until banana pieces become
small and smooth.
3. In another bowl, mix and sift the flour mix, baking soda,
and xantham gum. Add to the liquid bowl and mix using electric
mixer for 2 minutes.
4. Bake for 15 minutes, remove when centre is slightly moist.
More resources
For a list of manufacturers and lines of GF foods visit: www.theglutensolution.com/beta
Celiac Association of Canada: http://www.celiac.ca/
Shelley Case “Gluten-free diet- A comlness consulting and nutrition papers">
