In this blog, I want to provide useful information that can be easily incorporated into your new style of eating. My goal is to inspire and encourage you, and give you the tools to adapt your recipes and menu to the new food challenges you may be facing.
Included are recipes I have used myself. From them, you can make changes to suit your unique tastes.You can find complete nutritional information for these grains listed at: USDA National Nutritional Data Base.
The grains pictured above are nutrition packed, non-gluten whole grains. You can make a multitude of recipes from any one or a combination of these six simple ingredients. They can be cooked as they are or ground into flour.
Sweet rice has a sweet taste as compared to regular brown rice. It is ideal for breakfast, and is almost like eating candy if you add blueberries and maple syrup.
Combine sweet rice equally with millet as a flour, to make deliciously sweet cookies. My favorite is the recipe for "carrot-cake-cookies".
A combination of millet, amaranth and quinoa make a hardy breakfast with the addition of potassium packed molasses and sweetened with stevia.
Brown rice, millet, amaranth and quinoa combined in equal proportions as a flour, makes a tasty flat-bread. You can add herbs, like rosemary or Vidalia onion powder, for a nice change. I top it with a generous spoon full of "avocado-cucumber spread".
Cooked brown rice sprinkled with "Jane's Krazy Mixed-Up Salt" and served with okra, broccoli or green beans, makes a nice light lunch or dinner.
The unique taste of wild rice mixed with Jasmine rice, brown rice and short-grain basmati rice make a very good stuffing for tomatoes or green peppers. The other less expensive rice varieties compliment the flavor of and help to stretch the higher priced wild rice, as opposed to eating it alone.
When health problems cause eating challenges, it is difficult to know what to do or where to go for good information. I hope to be of help to you. If you have any questions or just need to talk, please don't hesitate to contact me.
Baking powder is used to make dough "rise," but often contains ingredients that irritate the sensitive lining of the digestive tract, causing inflammation and other unpleasant symptoms. Sometimes, if consumed repeatedly for a long time, the food can cause the body to become intolerant or allergic to it. Corn is a good example of this. Baking powder may contain corn starch, potato starch, and aluminum. All of which can cause adverse reactions depending upon your blood type and other physical chemistry.
To make my own baking powder I use Arrowroot, Cream of Tartar and Baking soda. Generally, I add 1 Tablespoon of Arrowroot, 1 Teaspoon Cream of Tartar and 1/4 Teaspoon Baking soda per 1 cup of flour. You may experiment with these measurements to discover what works best for you.
Gluten-free grains do not contain the "glue" characteristic you expect to encounter when baking with wheat, so the addition of Arrowroot compensates for that action and helps to hold the flour together.
Soaking whole or ground flax seeds produces a gel that has very much the same consistency as an egg white, when added to your recipe, can also be a good egg replacer. I experimented with this and 1 Tablespoon of the gel = 1 egg. The flax seeds add beneficial nutrition and fiber as well.
Instead of using sugar or an artificial sweetener, I use SweetLeaf Stevia. Typically, I use 1 Teaspoon of the powdered stevia per 1 cup of flour. Stevia is a natural sugar alternative, but SweetLeaf Brand is the best tasting, health promoting product I have found, with zero glycemic index and lots of FOS; food for friendly intestinal flora. I have tried all brands of stevia on the market and found that all others use a different extraction process that produces an extremely unpleasant and long lasting after taste, which must be masked by the addition of other ingredients (Erythritol, Dextrose and Natural Flavors or MSG) that can cause gastrointestinal irritation and upset.
All of the "gluten-free" baking mixes I have found contain ingredients that are known to be highly allergic to some individuals, including myself. Those other ingredients are unnecessary and can be bothersome, so I have developed my own baking mix from just a few simple ingredients.
BREAD & MUFFIN BAKING MIX
1 cup brown rice flour
1 cup millet flour
1 cup quinoa flour
1 cup amaranth flour
4 Tablespoons Arrowroot powder
4 Teaspoons Cream of Tartar
2 Teaspoons Baking Soda
PANCAKE, CUPCAKE AND COOKIE BAKING MIX
1 cup sweet rice flour
1 cup millet flour
2 Tablespoons Arrowroot powder
2 Teaspoons Cream of Tartar
1 Teaspoons Baking Soda
2 Teaspoons SweetLeaf Stevia
Gluten-free Flat Bread
2 cups QMA flour (equal parts Quinoa, Millet and Amaranth flours), or what ever you prefer.
1 Tablespoon Arrowroot
1/2 Teaspoon Celtic Sea Salt
1 cup water
Combine dry ingredients together in a bowl using a wire whisk. Add water and mix thoroughly until evenly moist. Drop onto hot iron griddle that is lightly coated with olive oil and cook until lightly browned on one side. Turn over using a pancake turner and finish cooking until lightly brown on the other side. Remove and let cool. I freeze these cookie size flat breads between pieces of wax paper, remove and let thaw to use as needed. I serve them topped with a dollop of Avocado-Cucumber Spread. Also, for a change, I can add Rosemary, onion, garlic or Italian herb mix to the dry ingredients before mixing. It also makes a nice pre made pizza crust. Add sauce and toppings while frozen and heat in a toaster oven until the cheese is melted and the toppings are cooked through.
To increase the soluble fiber content of the recipe, I add 1 Tablespoon of Health's Tummy Fibers per 1 cup of baking mix, which helped with my Leaky Gut symptoms.