Judy Dodd, MS, RD, LDN, Giant Eagle® Corporate Nutritionist
Gluten-free eating has become a way of life for many people of all ages because of a diagnosis of celiac disease. It is estimated that celiac disease affects one in every 130 people, an estimated three million in the United States. Once diagnosed, the medical complications associated with this chronic inflammatory disorder can be controlled by following a gluten-free diet. (For more information on gluten-free diets, contact Nutrition@gianteagle.com.)
Gluten is a protein component of the grains wheat, rye and barley. Following a gluten-free diet can become a challenge, especially if you love bread, cakes, cookies, muffins, and other grain-containing products. Baking without gluten is a challenge, too, since it is the gluten in a grain that provides the network (or glue) that gives baked products their texture.
However, there are alternatives and choices for baking available in the form of mixes, frozen products and select ingredients to complement specially developed recipes for gluten-free "scratch" baking. Let's look at some of the basic gluten-free baking guidelines:
- Most gluten-free baking recipes call for the addition of xanthan or guar gum to add the network that is usually provided by the gluten. New products are being tested including a tapioca starch. The downside is that you can't omit it from a recipe!
- The gluten-free grains available include rice and brown rice, sorghum, garfava (a mixture of garbanzo bean and fava bean flour), quinoa, tapioca, cornstarch, millet, corn meal, teff, and potato starch flours.
- Oatmeal is another acceptable grain, but like corn meal, it should be processed and packaged in a gluten-free environment to reduce the risk of cross contact with gluten-containing grains. Most gluten-free recipes call for a mixture of the grains rather than a single source.
- Ready-made mixes are available and include the gums necessary for a successful baked product. These include baking mixes (they're similar to products made with wheat) as well as easy-to-bake cake, cookie, brownie, muffin, and bread mixes. These mixes are good ways to start on your gluten-free baking journey!
- Gluten-free grains are available for baking from scratch, but don't try to exchange any of these one-to-one in your favorite wheat-based recipes. You'll need recipes developed specifically for gluten-free diets to ensure a successful result.
Baked treats for a gluten-free diet
Try one of these gluten-free baking recipes, and satisfy your sweet tooth:
- An indulgent French chocolate custard, called Chocolate Pots de Crème, requires no flour or other gluten-containing ingredients to yield its rich flavor.
- Make a flourless cake fit for any celebration with this savvy Flourless Chocolate-Nut Cake recipe.
- Tuck these totable, gluten-free treats in your loved one's lunch. Outrageous Macaroons contain plenty of coconut flavor, and a few sweet extras too.
- Serve this decadent Spanish caramel dessert, Flan de Queso, with caramelized apple slices for an impressive presentation.
Need more gluten-free meal ideas?
Remember: Gluten-free is a specific diet for celiac disease, a diagnosed health problem. If you have questions about celiac disease, check with your physician. For more gluten-free eating ideas, contact Nutrition@gianteagle.com.
Important Physician Advice Disclaimer: The content provided by Giant Eagle®, including but not limited to, Web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing or have health problems.
October 2010