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Tuesday, February 12, 2013

Gluten Free Flours


Sorghum Flour ( Gluten Free )

This a great flour to add to your gluten free pantry. It’s flavor is similar to wheat four so it makes a great wheat flour substitute.
High in protein and insoluble fiber. It digests slowly so it keeps you feeling full longer.
Rice flours can cause recipes to be gummy , sorghum flour produces a texture that closely that of wheat. It also has a mild taste unlike other gluten free flours like soy flour .
gluten free
What are the best Gluten Free flours to use? It depends on what you are making and your personal taste. below is a list of flours and their uses.
Almond Flour: This flour is a staple in most gluten free kitchens. It has a nutty flavor and add moistness, and density to baked goods.
Amaranth: High in fiber and protein. A great source of calcium.
Brown Rice Flour: A great supplementary flour, since the flour is more dense it is best used when combined with teff, buckwheat or sorghum flours.
Buckwheat Flour: Despite it name it is not a grain; buckwheat is a seed from an herb. It has a nutty flavor and makes almost a  perfect substitute for wheat flour when used in pancakes, muffins, and cakes. Mix with a starchier flour such as cornstarch or tapioca flour to get dough that rolls out better.
Besan Flour (Chickpea):  It is high in protein. Works beautifully as a main flour–a lot like sorghum or buckwheat. It can be more expensive.  Good for soups, sauces or coating or batters.  I do not like the taste of this flour so I do not use it.  The flavor is too strong
Coconut Flour:  High in fiber and protein. Aids in digestive health.  Provides a natural sweet flavor when used in baking. The high fiber content makes the flour absorbing capacity. So more liquids are needed. A little of this flour goes a long way
Masa ( Corn Flour): Traditionally used in tamales and tortillas, this flour also works as a base for bread, muffins, biscuits. It provides a light corn flavor.
Corn Starch: It isn’t only a great thickener in soups, stews and sauces; it also works similarly to tapioca flour in recipes. Check labels to make sure there is no hidden gluten.  Also try  arrowroot instead
Millet Flour: Has a mild flavor that is slightly nutty and sweet.  Lighter colored, slightly drier flour, it should not be used on its own. Good for pizza crust and flat breads.
Oat Flour (Gluten Free): Some gluten intolerant people can not eat oat products. Oat flour works similarly to sorghum in baked goods, but produces a more “wheat-like” result.  Great flour for everyday cooking like cookies, pancakes, and breads. Be sure though that the brand you purchase is 100% gluten free.
Polenta: Staple of Northern Italy
Potato Flakes: Makes a good addition to gluten free bread, giving moisture and body. It also makes a great coating for chicken and fish instead of bread crumbs. Try adding 1/4 cup to other dry ingredients. It can also be added to meatloaf or meatballs  or any recipe that requires bread crumbs.
Potato Starch: Don’t confuse it with potato flour.  It has the same texture to tapioca flour and cornstarch when used in baking. It is usually used to thickening sauces, it tends to produce gummy results. It also can be blended into flours for muffins, quick breads for a moist tender texture.
Quinoa Flour: Has a delightful nutty flavor and is very healthy. It is high in fiber and protein. It is a light flour so it does not weigh down the recipe. Great for pasta, cookies, cakes, and muffins. It pairs well with almond flour, buckwheat flour.
Sorghum Flour: A very good substitute for wheat flour in many recipes, especially if combined with other, more denser, flours. this flour will not leave your baked goods gummy.Great to use in all baked goods.
Soy Flour: Has a strong nutty flavor.  Is high in protein. It is best used in small quantities and also with foods with strong flavors such as chocolate or coffee. I do not use this four because of its strong flavor.
Sweet White Rice Flour (Mochiko or Glutinous Flour): This flour is great for adding moisture and density to baked goods. Used alone produces a sticky result. It makes great white sauces like bechamel like for macaroni and cheese. Also used in mo chi ice cream. Also is a great thickener and binder.
Tapioca Flour:  It is also called tapioca “starch”. Can be used like cornstarch to thicken sauces, and freezes well… although it does impart a “shiny” look. It adds chewiness, crisp crust to baked goods. Great used in fruit pies. Can become lumpy if not mixed well
Teff Flour: This is an all around good flour that works in many types of baked goods. It has a stronger nutty flavor and darker color. A nutritional powerhouse it is high in protein, fiber and iron, but it is oftentimes hard to locate in supermarkets. Best used in cookies,  muffins and breads. It come in white , red but white is more nutritionally superior. It gives a spongy texture to the baked goods.
Soy Flour: Can be used like brown rice or corn flour. Has a heavy bean flavor and works best if used in combination with a moist flour, such as tapioca or sweet white rice flour.
White Rice Flour: Slightly gritty. is good in pancakes an crepes. It is not recommended for yeast breads
Gums: powders that stabilize, bind, and thicken
Guar Gum: Used in cold foods like ice cream, pudding, and salad dressing
Xanthan Gum: Primarily used as a binder in gluten free baking, it also sneaks its way in prepackaged foodstuffs for its magical abilities to keep oils from separating. Careful when working with this stuff… a little goes a long way, and it is prone to becoming extremely slimy.

What to do with the pulp from juicing


What to do with the pulp from juicing


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Juicing has become very popular.  It is used to slim down, detoxify or just be healthier, more Americans are buying juicers. Some want to boost their fresh-produce consumption in a time-efficient, taste bud-friendly way. Others are going on a multi day juice cleanse, a diet composed of solely fruit and vegetable juice, to jump-start weight loss or a lifestyle change.
I just started juicing everyday and it bothers me that after I get done putting all my organic vegetables in my juicer I am left with a container full of fiber rich pulp.  I have a problem with just throwing that into my compost pile.  I thought that there had to be another way to use this healthy  pulp that would also make it more cost effective and for my family to get the nutrition from these great foods.   Here are some ideas on how to use your juicer pulp in healthy everyday recipes!
Add into any baked good recipe.  Cookies or in a cake .  Add your carrots to your oatmeal raisin cookies and it will give extra moisture and a great taste. Make a spice cake and add you extra pulp.
Add any veggie pulp into a dip, soup or sauce.  Add it to your guacamole.
If you juice berries or fruit it can be added to your pancake batter.
Use fruit pulp, especially berries, in homemade frozen fruit pops.   Add the pulp to lemon aide and pour into Popsicle trays. This will make a great summer time treat.  Or take your kids favorite yogurt and add some fruit pulp. I like to use Greek yogurt for the added protein and no sugar added. You can add agave to sweeten if desired. Put in regular ice trays and freeze or just eat
The  pulp can also be added into meatballs, meatloaf or burgers patties to give it some moisture and a change in flavor. Carrot and apple work well.
Making a chili, stew or soup ?   Add your pulp. Kale, carrots, and celery are great additions.
Add vegetable pulp to a pot of water and make your own vegetable broth.
Add it to your lasagna and spaghetti. Mix it right into the tomato sauce for  a chunky sauce or add it to your layers in your lasagna.  Kale, spinach, celery and carrots are great choices.
In cooking school we added  left over diced vegetables to the rolls or biscuits and called them garden rolls. This is an easier way and everyone always loves the different twist to a warm favorite.    Add some celery, onion, garlic or spinach pulp in with your bread,  muffin or biscuit recipe to give it added flavor!
Add to your scrambled eggs or omelet in the morning.
Make your own juicer pulp crackers. You can use a dehydrator or bake in the oven
A great addition to the crackers is
1 block of cream cheese + 1 bowl of veggie pulp = delicious spread for sandwiches or crackers
Spread it onto a tortilla and roll it up. Experiment with  some herbs or garlic or some other thing to spice it up a bit.
Make your own dog treats, and throw some pulp in.   Check out my dog biscuit recipe!
Freeze your pulp in ice cube trays and add to your smoothies instead of ice. This works great with veggies and  fruit.
The ideas are endless once you start thinking about it.  Use your imagination and who knows what you will think up.
Please share with me if you have any great ways to use your left over pulp