Transcript Brown rice flour - childrensmedicaleducation.org

Better Nutrition for
Gluten-Free Baking
Vanessa Weisbrod
Director of Community Programs
[email protected]
Gluten-Free Baking is Delicious!
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Agenda
• Nutritional value of gluten-free alternative
ingredients
• Easy-to-make mixes
• Creating your own all-purpose flour mix
• Using gums in recipes
• Alternative fats for baking: avocados, Greek
yogurt, apple sauce, olive oil
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Alternative Ingredients: Almond Flour
• Made from raw blanched whole almonds that have been
ground into a fine powder.
• Packed with:
o Protein and Fiber
o Manganese (blood sugar control and bone health)
o Vitamin E (helps prevent diseases of the heart and blood
and may help treat diabetes and related complications)
• Gives baked goods a soft texture and reduces total
carbohydrates.
• Can use 1-to-1 but best as a mix.
• Use Almond flour for making French macarons, pie crusts,
cakes, cookies, pancakes and quick breads. Use in place of
breadcrumbs.
• Higher in protein and lower in carbohydrates (¼ cup= 3g
fiber, 4g protein)
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Alternative Ingredients: Coconut Flour
• Ground from dried, defatted coconut meat.
• Because of its high fiber content, coconut flour
requires an equal ratio of liquid to flour for best
results.
• Try blending coconut flour with other naturally
gluten-free flours like almond or buckwheat flour.
• Gives baked goods a very rich texture and adds
natural sweetness.
• High fiber, low in carbohydrates (1/4 cup = 11g
fiber, 5g protein 2g sat fat)
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Alternative Ingredients: Brown & White Rice Flours
• Made from finely stone-ground white and
brown rice grains. The two can be used
interchangeably in recipes.
• Brown rice flour: high in protein, iron, fiber
and vitamin B. It contains the healthy rice
bran and will help add a darker color to baked
goods.
• White rice flour is made from refined brown
rice. Can be slightly gritty when used alone.
• Brown rice flour: ¼ cup = 2g fiber
• White rice flour: ¼ cup = 1g fiber
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Alternative Ingredients: Teff Flour
 Is the smallest grain in the world.
 Light, uniquely flavored, 100% whole
grain flour.
 Used to make Injera, an Ethiopian flat
bread.
 Great source of dietary fiber, protein,
iron, amino acids, vitamin C and
calcium.
 ¼ cup = 5g fiber, 5g protein
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Alternative Ingredients: Millet Flour
• It lends a delicate cake-like crumb to your baked goods.
• Replace about 25% of the flour in your recipe with millet
flour for added nutrition.
• Millet flour adds whole grain nutrition and has a mild
flavor. Use in combination with other gluten-free flours
like sorghum flour and almond flour.
• A good source of protein, essential amino acids and
dietary fiber.
• Good source of protein and dietary fiber (1/4 cup = 3g
protein, 4g fiber)
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Alternative Ingredients: Sorghum Flour
• The whole sorghum grain is ground into a flour.
• The starch in sorghum takes longer to digest than
other flours which can be helpful for those with
diabetes.
• Sorghum flour has a smoother texture that is
great for baking.
• Often malted and then used to make gluten-free
beer.
• Sorghum is high in protein, iron and dietary
fiber (1/4 cup = 3g fiber, 4g protein).
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Alternative Ingredients: Tapioca Flour
• Slightly sweet and very starchy. Combine with other flours
like quinoa flour or brown rice flour.
• Made from the starch extracted from the cassava plant.
• Tapioca helps add crispness to crusts of baked goods and
helps keep inside of bread chewy.
• It is an extremely smooth flour, which makes for a great
thickener in sauces, pies and soups.
• Can be used to replace cornstarch (use 2 tablespoons tapioca
flour for every 1 tablespoon cornstarch).
• (1/4 cup = 0g fiber, 0g protein)
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Alternative Ingredients: Soy Flour
• Made from soybeans ground into a fine powder.
• Gives lightness to baked goods and has a nutty
flavor.
• Can replace up to 30% of the flour in your recipe.
• Baked goods made with soy flour tend to brown
more quickly. Be careful!
• Helps lighten the texture of bread.
• High in fiber and protein. (1/4 cup = 3g fiber, 10g
protein)
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Alternative Ingredients: Buckwheat Flour
• Made from whole ground buckwheat seeds –
related to the Rhubarb plant.
• High levels of fiber may help to stabilize blood
sugar levels, making it great for people on a lowglycemic diet.
• Buckwheat is also a good source of protein and
calcium.
• Use 50% buckwheat flour in most recipes. Try a
100% replacement with recipes like pancakes.
• 1/4 cup = 4g fiber, 4g protein
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Flour Nutrition Comparison
Ingredient
Fiber
(per ¼ cup)
Protein
(per ¼ cup)
Carbohydrates
(per ¼ cup)
Almond Flour
3g
4g
6g
Coconut Flour
11g
5g
8g
Brown Rice Flour
2g
3g
31g
White Rice Flour
1g
2g
32g
Teff Flour
5g
5g
29g
Millet Flour
4g
3g
22g
Sorghum Flour
3g
4g
25g
Tapioca Flour
0g
0g
26g
Soy Flour
3g
10g
8g
Corn/Potato
0g
0g
7g/10g
Quinoa Flour
2g
4g
18g
Buckwheat Flour
4g
4g
21g
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Making Your Own All-Purpose Flour
If you’re a total foodie or just one of those people who likes to
maintain complete control in the kitchen, making your own
gluten-free all-purpose blend might be the right way to go.
If you choose this method, ALWAYS:
• Make large batches ahead of time.
• Store batches of flour in an airtight container so that at
a moment’s notice you have all-purpose flour to use.
• Try a variety of blends before picking a staple blend.
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Basic All-Purpose Gluten-Free Flour Blend
• This is a starchy flour blend that’s super
easy to make and is one of the cheaper
all-purpose blends you’ll find.
Basic Blend Recipe
• The ingredients are easily purchased in
4 cups brown rice flour
most mainstream grocery stores.
1½ cups cornstarch
¼ cup tapioca flour
• Simply blend the four ingredients
2 teaspoons xanthan gum
together and store in an airtight container
for up to one month.
• Use as a one-to-one replacement in baked
good recipes.
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High Protein & Fiber All-Purpose Gluten-Free Flour Blend
• The sweet white sorghum flour brings protein,
iron, antioxidants and dietary fiber to this
nutrient-packed flour blend.
High Protein & Fiber Blend Recipe
• The tapioca will add a thin and sturdy crust to
your baked goods.
3 cups sweet white sorghum flour
• The coconut flour offers a unique and slightly
sweet moistness.
• Simply blend the four ingredients together and
store in an airtight container for up to one month.
Use as a one-to-one replacement in baked good
recipes.
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3 cups tapioca flour
1 cup coconut flour
3 teaspoons xanthan gum
High Protein & Low Glycemic All-Purpose Flour Blend
This flour blend is great for bakers looking to
cut down on carbohydrates, but boost
protein intake.
Almond flour is naturally low in
carbohydrates and adds even more protein
to this wonderful blend.
Simply mix the four ingredients together and
store in an airtight container for up to one
month. Use as a one-to-one replacement in
baked good recipes, specifically quick breads
and cakes like carrot or apple cake.
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High Protein & Low Glycemic
Blend Recipe
3 cups buckwheat flour
2 cups almond flour
½ cup coconut flour
2 teaspoons xanthan gum
Alternative Fats for Baking - Avocados
one-to-one substitute for butter in baking
• By using avocados instead of butter, you’re adding nearly 20
vitamins and minerals to your cookies
• Dramatically reduces the amount of saturated fat (almost 75%).
• Because avocados have a high water content, adding them to
gluten-free baked good recipes helps ensure that the final product
stays moist and is always soft and chewy instead of dry and
crumbly.
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Alternative Fats for Baking – Plain Greek Yogurt
½ cup Greek Yogurt + ½ cup oil in quick breads, cakes and
muffins
• Greek yogurt will keep your baked goods soft and moist.
• Greek yogurt is made by straining the yogurt to remove the whey (the liquid
remaining after the milk is curdled), and results in a more-solid yogurt with
less sugar, fewer carbohydrates, and more protein than traditional yogurt.
• Greek yogurt contains twice the protein of regular yogurt.
• Use plain Greek yogurt. Flavored yogurts typically have added sugar.
• While you can replace with a one-to-one ratio, the best outcomes happen
with a ½ to ½ replacement.
Note: Not all Greek yogurt is created equal. Make sure to pick one that is made from milk and live active
cultures. Avoid those with additive thickening agents like cornstarch and carrageenan (made from seaweed and
used to thicken)
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Alternative Fats for Baking – Olive Oil
• One tablespoon of olive oil contains just 1.8 grams of saturated fat compared to
7.2 grams in one tablespoon of butter.
• Use extra virgin olive oil (the most pure and unrefined) to get the most beneficial
nutrients and antioxidants.
• Colavita Olive Oil provides a detailed conversion chart for baking with olive oil.
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Alternative Fats for Baking – Unsweetened Apple Sauce
½ cup apple sauce + ½ cup oil in quick breads, cakes and muffins
• Replacing oil with unsweetened apple sauce is a great way to cut fat and
calories and boost fiber in baked goods.
• You’ll get super soft and slightly sweeter products.
• While you can entirely replace oil with apple sauce, you will probably be
happier sticking a ratio of ½ apple sauce and ½ oil.
• Do not replace butter with apple sauce in cookies unless you’re looking for
extremely soft and cake-y cookies.
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Thank You!
Happy
Gluten-Free
Baking!
Vanessa Weisbrod
[email protected]