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Tuesday, April 13, 2010
Gluten Free
About Gluten-Free
Gluten is a protein duo found in many plants, most commonly wheat, rye, and barley. It is a major contributor to the human diet globally and is especially key in the American diet. After all, we do love sandwiches and bagels!
Gluten works in breads and pastas to give the dough an elastic texture. It helps bread rise, and it gives bagels their chewiness. It’s a very delicious protein mix, I must confess. Other grains don’t behave the same way because their proteins are different.
Some people have a condition called celiac disease, a digestive disorder that renders them allergic to gluten. Other people are not diagnosed "celiac" but may have Gluten Intolerance and they may notice they feel better when they reduce or eliminate gluten from their diets. This blog is to reassure those folks that they can eat like everybody else without eating like everybody else.
If you are new to gluten-free, here are some tips and tricks to help get your new pantry started.
Gluten-Free Pasta
There is only 1 brand that I think works well: Tinkyada. This is a rice pasta that can be bought as white rice paste or brown rice pasta. You also have the option of Organic or conventional. Try the brown rice pasta, because it has more fiber and nutrients than the white rice pasta. I also choose the organic version to lessen the pesticide
I have tried all the other ones, tried salted vs unsalted water, tried under cooking and overcooking, I mean I REALLY tested out the pastas. Tinkyada consistently boils and bakes like real wheat-based pasta. No one will notice the difference. You can switch this on picky kids and adults seamlessly.
Rice pasta is best cooked soft. In the al dente stage, you can tell a slight difference. The pasta will taste gummy if it is under cooked. Rice pasta takes longer to boil than wheat pasta. Also, the difference in cooked size vs dry size is greater. Check your pasta by taste until you are experienced with this new pasta.
Tinkyada says on its bag that is doesn’t get mushy and can handle over cooking. It can. The bag reads truth. But don’t forget it on the stove!
Gluten-Free Flours
There are tons of flours and baking mixes to choose from. Under-done baked goods are a thing of the past. Gluten-free flours taste like flour until they are cooked all the way. The recipes on this blog will indicate the time and temp for baking to the “underdone taste” while still baking things to fully cooked.you can still have chewy brownies and cookies. You just cook them a lot longer than their glutenous counterparts.
Some gluten-free baking mixes taste really bad raw. Skip licking the bowl.
Rice Flour
I always use organic brown rice flour. I buy it different places and by different brands, and it is quite consistent. I use it in nearly everything. It has a neutral flavor and does not clump like wheat flour. It can be used directly in place of wheat flour for making roux, making a flour dredge for meats and veggies before frying, or for greasing ans flouring pans. If you have a Vita-Mix, you can make your own fresh organic brown rice flour in minutes. This is an amazing kitchen appliance to own.
Rice flour needs a little help when it comes to bread making. Because it is gluten-free, it does not rise the way yeast breads made with wheat do. You will need to use a binder to create that elasticity. It is easy to make quick-breads with rice flour. Bananas and eggs are the binders I most often use to give rice flour baked goods the perfect taste and texture. You can also buy pre-made combined gluten free flours which bake fluffy.
Tapioca Flour
Tapioca comes form the cassava plant. We don’t seem to use this stuff much in the US unless we’re making pudding. Well, it’s awesome. Tapioca can get a little gummy and can help provide some of the stickiness needed to make perfectly textured gluten-free foods. It is widely available at Asian markets or natural product stores. Sometimes it is sold as “tapioca starch” but is the same thing. Brands are generally very consistent.
Sorghum Flour
It’s a crumbly mess. I can’t make it work without adding weird chemical enhancers. Sorghum is best used in brewing gluten-free beer.
Bean Flours
They taste like beans! I’ve used a gluten-free blend of soy, fava, chickpea, and quinoa flours. It works fine if you use a heavy flavor, like chocolate brownies. Not so much with the vanilla shortbread cookies. It is generally more expensive than rice flour, so I have stopped trying things out with it.
Quinoa Flour
Also expensive in relation to flavor and performance. It is crumbly and very chalky. Quinoa is best left whole and used in place of rice for Latin inspired dishes. Quinoa will be enjoyed in it's whole state. Quinoa looks like a tighter cous cous. Try toasting it for a few minutes before you boil it. This ancient grain is a protein with all of the essential amino acids it in.
Corn Flour
I don’t buy it because I buy stone ground yellow grits in the bulk section of the co-op. When I make corn bread, I use rice flour and the grits and make very chunky, provincial corn bread. Fewer ingredients making more meals! I do keep corn starch handy for those in-a-pinch situations.
Oat Flour
Same thing. If I need it for cookies or bread, I whip up my rolled oats in the food processor.
SOY
My opinion on Soy Flour is that you should stay away for it. Soy is controversial in it's safety. Soy is only meant to eaten in it's natural and un-fermented state.
Gluten Free Foods
Are you new to gluten free and excited to see how many gluten free products are on the market? Be careful. Check the ingredients and calorie counts on these products. Some gluten free products are better left on the shelf. Gluten free is not a diet but a way of health. Stick to as many fresh foods as possible and choose wisely when choosing these new products.
Check back on new foods and products that are worth the try...
(part taken from Danielle's blog)
**Use yourself as a science experiment. Try taking gluten out of your diet for 2 weeks. Keep a food log and notice how you feel after your meals. Do you notice everyday aches and pains disappearing? If you notice that your stomach feels flatter and less bloated, your skin is more clear, less headaches, better sleep or you feel more mentally clear, it could be that you are intolerant of gluten. If you need help or guidance call me.
516-304-8466
Live Healthy- Be Healthy
Gluten is a protein duo found in many plants, most commonly wheat, rye, and barley. It is a major contributor to the human diet globally and is especially key in the American diet. After all, we do love sandwiches and bagels!
Gluten works in breads and pastas to give the dough an elastic texture. It helps bread rise, and it gives bagels their chewiness. It’s a very delicious protein mix, I must confess. Other grains don’t behave the same way because their proteins are different.
Some people have a condition called celiac disease, a digestive disorder that renders them allergic to gluten. Other people are not diagnosed "celiac" but may have Gluten Intolerance and they may notice they feel better when they reduce or eliminate gluten from their diets. This blog is to reassure those folks that they can eat like everybody else without eating like everybody else.
If you are new to gluten-free, here are some tips and tricks to help get your new pantry started.
Gluten-Free Pasta
There is only 1 brand that I think works well: Tinkyada. This is a rice pasta that can be bought as white rice paste or brown rice pasta. You also have the option of Organic or conventional. Try the brown rice pasta, because it has more fiber and nutrients than the white rice pasta. I also choose the organic version to lessen the pesticide
I have tried all the other ones, tried salted vs unsalted water, tried under cooking and overcooking, I mean I REALLY tested out the pastas. Tinkyada consistently boils and bakes like real wheat-based pasta. No one will notice the difference. You can switch this on picky kids and adults seamlessly.
Rice pasta is best cooked soft. In the al dente stage, you can tell a slight difference. The pasta will taste gummy if it is under cooked. Rice pasta takes longer to boil than wheat pasta. Also, the difference in cooked size vs dry size is greater. Check your pasta by taste until you are experienced with this new pasta.
Tinkyada says on its bag that is doesn’t get mushy and can handle over cooking. It can. The bag reads truth. But don’t forget it on the stove!
Gluten-Free Flours
There are tons of flours and baking mixes to choose from. Under-done baked goods are a thing of the past. Gluten-free flours taste like flour until they are cooked all the way. The recipes on this blog will indicate the time and temp for baking to the “underdone taste” while still baking things to fully cooked.you can still have chewy brownies and cookies. You just cook them a lot longer than their glutenous counterparts.
Some gluten-free baking mixes taste really bad raw. Skip licking the bowl.
Rice Flour
I always use organic brown rice flour. I buy it different places and by different brands, and it is quite consistent. I use it in nearly everything. It has a neutral flavor and does not clump like wheat flour. It can be used directly in place of wheat flour for making roux, making a flour dredge for meats and veggies before frying, or for greasing ans flouring pans. If you have a Vita-Mix, you can make your own fresh organic brown rice flour in minutes. This is an amazing kitchen appliance to own.
Rice flour needs a little help when it comes to bread making. Because it is gluten-free, it does not rise the way yeast breads made with wheat do. You will need to use a binder to create that elasticity. It is easy to make quick-breads with rice flour. Bananas and eggs are the binders I most often use to give rice flour baked goods the perfect taste and texture. You can also buy pre-made combined gluten free flours which bake fluffy.
Tapioca Flour
Tapioca comes form the cassava plant. We don’t seem to use this stuff much in the US unless we’re making pudding. Well, it’s awesome. Tapioca can get a little gummy and can help provide some of the stickiness needed to make perfectly textured gluten-free foods. It is widely available at Asian markets or natural product stores. Sometimes it is sold as “tapioca starch” but is the same thing. Brands are generally very consistent.
Sorghum Flour
It’s a crumbly mess. I can’t make it work without adding weird chemical enhancers. Sorghum is best used in brewing gluten-free beer.
Bean Flours
They taste like beans! I’ve used a gluten-free blend of soy, fava, chickpea, and quinoa flours. It works fine if you use a heavy flavor, like chocolate brownies. Not so much with the vanilla shortbread cookies. It is generally more expensive than rice flour, so I have stopped trying things out with it.
Quinoa Flour
Also expensive in relation to flavor and performance. It is crumbly and very chalky. Quinoa is best left whole and used in place of rice for Latin inspired dishes. Quinoa will be enjoyed in it's whole state. Quinoa looks like a tighter cous cous. Try toasting it for a few minutes before you boil it. This ancient grain is a protein with all of the essential amino acids it in.
Corn Flour
I don’t buy it because I buy stone ground yellow grits in the bulk section of the co-op. When I make corn bread, I use rice flour and the grits and make very chunky, provincial corn bread. Fewer ingredients making more meals! I do keep corn starch handy for those in-a-pinch situations.
Oat Flour
Same thing. If I need it for cookies or bread, I whip up my rolled oats in the food processor.
SOY
My opinion on Soy Flour is that you should stay away for it. Soy is controversial in it's safety. Soy is only meant to eaten in it's natural and un-fermented state.
Gluten Free Foods
Are you new to gluten free and excited to see how many gluten free products are on the market? Be careful. Check the ingredients and calorie counts on these products. Some gluten free products are better left on the shelf. Gluten free is not a diet but a way of health. Stick to as many fresh foods as possible and choose wisely when choosing these new products.
Check back on new foods and products that are worth the try...
(part taken from Danielle's blog)
**Use yourself as a science experiment. Try taking gluten out of your diet for 2 weeks. Keep a food log and notice how you feel after your meals. Do you notice everyday aches and pains disappearing? If you notice that your stomach feels flatter and less bloated, your skin is more clear, less headaches, better sleep or you feel more mentally clear, it could be that you are intolerant of gluten. If you need help or guidance call me.
516-304-8466
Live Healthy- Be Healthy
Friday, March 5, 2010
Springtime is for cleaning and renewal
Spring, Spring, Spring....Most people probably have Spring fever ready to bust out of them. Especially those of us in the Northeast, we need more daylight, sunshine, warmth and freedom from being indoors. The next few days are projected to be in the fifties. Yea! Thank G-d for this taste of Spring.
Spring brings up many different ideas for people. Spring should be a time when we feel less stress (for many reasons). We will once again get more sunlight which gives us more Vitamin D, immunity and smiles. Those with SAD, may begin to come out of their darkness.
Historically, Spring is a time for cleaning and renewal. The flowers and trees will bloom with color, people will plant their seeds for herbs, tomatoes, cucumbers, flowers, fruits and vegetables. Families will clean out their homes from winter and get ready for spring. People will begin to move more as the weather gets warmer and our days get longer.
Spring is actually nature's "fat burning season"
The added benefits of fat burning are huge and go way beyond losing weight!:
* Fat is a calm fuel that burns slow and keeps the mood stable.
* Fat burning neutralizes the disease-producing acids that are caused by stress.
* Fat cells are where we store toxic heavy metals, fat soluble chemicals, pesticides, preservatives and environmental pollutants like estrogenic plastics. When we burn our fat cells, we continually detox. (From John Douillard's web site)
A great way to improve your stress levels, health and overall mood is to take full advantage of this season. It's time to lighten up your diet from the heavy foods you may have been eating throughout the winter. Try to use this upcoming season to begin living within the seasons and the natural cycle of life.
Springtime is a cue (reminder) to cleanse out your body as well. This is a time to get rid of any stored toxins you may have and build yourself up with nutrition, exercise and sleep.
Some easy steps to take to begin your Spring Cleanse:
1. De-clutter your space (Donate, recycle and discard)
2. Renew your daily routine
Wake up earlier
Participate in more outdoor activities
Avoid taking naps during the day
Evaluate time -wasters
Set clear intentions for your time
3. Clean out your fridge and YOUR DIET
Favor a lighter diet
Spring is a time for a lower fat diet
Add more grapefruits, salads, veggies, leafy greens, beans, sprouts and berries
Eat more cooling foods
Add in raw honey
Light, dry foods such as quinoa, beans, and spinach can help balance out fluid
build up in Winter. (funny how I've been craving quinoa lately)
Avoid dairy products
Hot, spicy food (anything with cayenne pepper, cloves, mustard, ginger, black
pepper will do the trick) stimulates sluggish metabolism
Avoid heavy meats and heavy carbs such as bread and pasta (during the Spring)
Eliminate hidden sugars
Keep foods ready to eat in your refrigerator. Use a few hours on Sunday to prepare
4. Consider a short Detox diet or Juice cleanse and beat your cravings
(Check back next week for cleanse and detox ideas to follow)
5. Find a new Fitness Routine
Revamp your routine
Upgrade the music you listen to
Add in weight training
Take your exercise outside
Add walking, jump rope, running, tennis, golf, dog-walking, playgrounds and
bootcamps. Just get outside and get fresh air and sunshine included.
6. Get clear on relationships
Reinvigorate old and current friendships
Know when it's time to move on
Pay attention to your Energy when you are around friends
Know if they are draining you or invigorating you
Stress-O-Mom-oter tip- Get involved in the renewal of Spring. Choose at least 1 thing from the previous list to tackle. Get involved and be accountable. Try planting this Spring. There is nothing better than planting seeds in soil with no chemicals. Water your seeds and take pride in what you are creating. You will be grateful when you are able to put your fresh tomatoes into your salad and sauces. Planting & growing food in Springtime is fulfilling and self-nurturing.
Stay tuned for healthy and fun ideas...
Get outside and enjoy our Spring Preview this Weekend
Spring brings up many different ideas for people. Spring should be a time when we feel less stress (for many reasons). We will once again get more sunlight which gives us more Vitamin D, immunity and smiles. Those with SAD, may begin to come out of their darkness.
Historically, Spring is a time for cleaning and renewal. The flowers and trees will bloom with color, people will plant their seeds for herbs, tomatoes, cucumbers, flowers, fruits and vegetables. Families will clean out their homes from winter and get ready for spring. People will begin to move more as the weather gets warmer and our days get longer.
Spring is actually nature's "fat burning season"
The added benefits of fat burning are huge and go way beyond losing weight!:
* Fat is a calm fuel that burns slow and keeps the mood stable.
* Fat burning neutralizes the disease-producing acids that are caused by stress.
* Fat cells are where we store toxic heavy metals, fat soluble chemicals, pesticides, preservatives and environmental pollutants like estrogenic plastics. When we burn our fat cells, we continually detox. (From John Douillard's web site)
A great way to improve your stress levels, health and overall mood is to take full advantage of this season. It's time to lighten up your diet from the heavy foods you may have been eating throughout the winter. Try to use this upcoming season to begin living within the seasons and the natural cycle of life.
Springtime is a cue (reminder) to cleanse out your body as well. This is a time to get rid of any stored toxins you may have and build yourself up with nutrition, exercise and sleep.
Some easy steps to take to begin your Spring Cleanse:
1. De-clutter your space (Donate, recycle and discard)
2. Renew your daily routine
Wake up earlier
Participate in more outdoor activities
Avoid taking naps during the day
Evaluate time -wasters
Set clear intentions for your time
3. Clean out your fridge and YOUR DIET
Favor a lighter diet
Spring is a time for a lower fat diet
Add more grapefruits, salads, veggies, leafy greens, beans, sprouts and berries
Eat more cooling foods
Add in raw honey
Light, dry foods such as quinoa, beans, and spinach can help balance out fluid
build up in Winter. (funny how I've been craving quinoa lately)
Avoid dairy products
Hot, spicy food (anything with cayenne pepper, cloves, mustard, ginger, black
pepper will do the trick) stimulates sluggish metabolism
Avoid heavy meats and heavy carbs such as bread and pasta (during the Spring)
Eliminate hidden sugars
Keep foods ready to eat in your refrigerator. Use a few hours on Sunday to prepare
4. Consider a short Detox diet or Juice cleanse and beat your cravings
(Check back next week for cleanse and detox ideas to follow)
5. Find a new Fitness Routine
Revamp your routine
Upgrade the music you listen to
Add in weight training
Take your exercise outside
Add walking, jump rope, running, tennis, golf, dog-walking, playgrounds and
bootcamps. Just get outside and get fresh air and sunshine included.
6. Get clear on relationships
Reinvigorate old and current friendships
Know when it's time to move on
Pay attention to your Energy when you are around friends
Know if they are draining you or invigorating you
Stress-O-Mom-oter tip- Get involved in the renewal of Spring. Choose at least 1 thing from the previous list to tackle. Get involved and be accountable. Try planting this Spring. There is nothing better than planting seeds in soil with no chemicals. Water your seeds and take pride in what you are creating. You will be grateful when you are able to put your fresh tomatoes into your salad and sauces. Planting & growing food in Springtime is fulfilling and self-nurturing.
Stay tuned for healthy and fun ideas...
Get outside and enjoy our Spring Preview this Weekend
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