Gluten-free Baking

Many people in our civilization are developing gluten intolerance and/or wheat allergies.
Of the possible causes, One MAY include the fact that we have had multiple generations that have been eating the one or two grains without preparing it to neutralize the powers that keep it dormant. Pre-Industrialized people around the world have soaked, sprouted, or fermented their seeds and grains since the book of Genesis! (think 'leavened bread', Sourdough bread and long-soaked beans)

Regardless as to the causes, many people have symptoms from intestinal discomfort or bloating all the way to more serious consequences.
This is a chart from this article found online here... Using cut and paste, all of the following is quoted:

There are many gluten free breads available now, or you can make your own using whole foods with this helpful guide from Deb Gully, a chapter leader in New Zealand.

Gluten holds moisture and binds food, so when you remove this, things start to unravel. This is why it is so important to include a binder when using gluten-free flours so the end result will be successful. It seems to be best to use two or more gluten-free flours together when substituting them for wheat flour. A mixture of gluten-free flours gives a better texture and flavor than just one on its own. When baking it is good to have two grainy or crumbly flours and a binding one. But there are some recipes that will work well with only one flour.

Choose 2 of the crumbly or grainy flours: Amaranth Coconut Corn Rice Millet Notes: 1. Good flavour for cakes, biscuits and pancakes. Always needs a binding flour with it. Needs to be soaked overnight in something acidic, like yoghurt, or lemon juice and water. 2. This is a fairly new flour. You can make your own with dessicated coconut processed in a food processor 3. Cornmeal needs to be soaked in lime water, rather than acids. Corn starch or flour can be blended with cornmeal to make corn breads or muffins. Corn is a common allergen. 4. Some people find brown rice hard to digest. White rice is often used as it's easier to digest and rarely allergenic. It is pure starch and not high in nutrients. Either brown or white is good for thickening gravies, sauces and cream pies. 5. Tends to make breads dry and coarse so don't use more than 1/5 of the flour mixture. NOT RECOMMENDED Quinoa: Quinoa needs thorough rinsing, and at least 8 hours soaking before being cooked.

Add a binding flour: Buckwheat Arrowroot Tapioca flour Potato starch Potato flour Pea or pulse flours Notes: 1. Buckwheat groats can be sprouted, dried and then ground into flour that doesn't need further soaking. But if you use ready bought flour, it will need to be soaked in something acid. Use in small amounts as it has a strong flavor and is sometimes difficult to digest. 2. Easy to digest, and the most nutritious of the white flours as it is not refined. A superior thickener. 3. Imparts the "chew factor," excellent used in small quantities. Also good for coating anything that's going to be fried. Again a refined starch and not high in nutrients. 4. Excellent for baking when used with other flours. It is a good thickening agent for cream soups. A refined starch and not high in nutrients. 5. Potato flour is different from potato starch. 6. Use in small quantities only, as they are better soaked. NOT RECOMMENDED Soy: Many gluten-free recipes use soy, but soy contains high levels of anti-nutrients and is difficult to digest.

And/or use 1-2 of these binders: Egg Guar gum Xantham gum Flaxseed "gel" Sago Notes: 3. Some people react to guar gum, so xantham is better. If still no go, try without it, it will just be a little heavier. 5. Good egg replacer in baking: Simmer 1/4 cup flax seeds in 3/4 cup water for 5-7 mins, till thick. Strain the seeds out in a cheesecloth lined strainer --you'll need to squeeze it. Use 4 tablespoons for 1 egg. For extra lightness, whip the "gel" and fold through at the end of mixing.

Add 1-2 of these for flavor & texture & lower carbs (optional): Ground sesame seeds Ground flaxseed Ground crispy nuts Ground almonds Notes: 1. Makes a nice pizza base, with some flaxseed and beaten eggs. 2. Small amounts are nice in gluten-free bread 4. Many gluten-free recipes use ground almonds, but they are not soaked so the enzyme-inhibitors aren't neutralized. Crispy nuts ground yourself are better. Macadamias and almonds are good for a neutral flavor.

This article appeared in Wise Traditions in Food, Farming and the Healing Arts, the quarterly magazine of the Weston A. Price Foundation, Summer 2006.