Helpful Dietary Recipes For Most Intolerances

By Joan Maguire

This cook book has had recipes adapted from other recipes and I would like to thank everyone who has contributed with their recipes.

The recipes have been adapted for people who have Fructose Malabsorption, Irritable Bowel Syndrome, Lactose Intolerant, Gluten Intolerance, Diabetic and Dairy Intolerant. You can also adapt these recipes to suit Vegan, Vegetarian or just plain recipes by using the ingredients that you know well and love to cook with.

Ffor the different issues; I have made them friendly for you to try. Your judgement is all you need and some imagination.

These recipes are my recipes to help me with a new eating regime for a medical condition, so now make them your recipes with a little more changing of the ingredients that suit you.

• Language: English
• Publisher: Joan Maguire
• Release date: May 25, 2016
• ISBN: 9781533722225

Joan Maguire

Age is but a number so at 59 years of age and after raising my family i was watching a Bon Jovi concert that took me back to a part of my youth that I had missed. I first got the idea of this book as I was watching a Bon Jovi concert fron Madison Garden. A neighbour was also watching it with me and I started putting the song titles into sentences. As an avid Bon Jovi fan, I had collected all their albums and a lot of DVD concerts. I have all of the band members individual works; even before they became the Bon Jovi band and all of David's musical soundtracks. From the first sentence I was able to create this book using just song titles and then followed this book with other books from different artists song titles of different genres of music. i enjoy writing these books and my daughters enjoy reading and editing them for me.

Book preview

ABOUT FLOURS AND SOME GLUTEN FREE FLOUR MIXES

INDEX 1

Almond Meal

Almond Flour

Amaranth Flour

Arrowroot

Baby Rice Cereal

Baking Soda

Baking Powder

Buckwheat Flour

Chestnut Flour

Coconut Flour

Corn Flour

Yellow Cornflour or Cornmeal (Polenta)

Cream of Tartar

Garbanzo Bean Flour

Gluten Free Flour Mixes

Hazelnut Meal

Kudzu Root

Millet Flour

Oat Flour

Potato Flour

Potato Starch

Quinoa Flour

Rice Flour

Sorghum Flour

Soy Flour

Tapioca Flour

Xanthan

Guar Gum

Yeast

Pectin

ALL-PURPOSE FLOUR MIXES

A big tip is to combine fibrous and starchy flours together.

Xanthan gum is used in gluten free baked goods to replace the structural function of gluten, and help give elasticity and rise to gluten free baked goods. It is also known for its toxicity.

Guar gum can be used instead of xanthan gum but different sites say different measures in the substitution. For this reason I just say guar gum and use whatever the recipes say. You will adjust the amount to your own satisfaction. You will also want to keep some gluten free baking powder, baking soda, and sea salt on hand. Binding can also be an issue with gluten free baking. For those of you who do not have egg allergies an extra egg or egg white tends to work a treat when modifying or creating a new mix. Typically gluten free flours tend to absorb a lot more moisture than wheat flours, so a bit more liquid might also be needed.

If you have room, always store your flours in glass jars in the fridge to prolong the shelf life and preserve the delicate oils that can be prone to rancidity or you can freeze most flours. But make sure your flours are stored in air-tight containers that do not allow any moisture in; and fully defrost them and bring them to room temperature before using, or you might have some consistency issues. Some of these flours need to be used within a matter of months after opening. The other option is to grind your own flours and use them immediately.

These flours are more expensive than wheat flours, especially the nut flours that are very expensive. There are some fantastic online sources where you can buy in bulk to save some money when purchasing gluten free supplies.

ALMOND MEAL

Unlike blanched almond flour which is extremely fine, almond meal is made by grinding whole or blanched almonds, and has a grittier texture than wheat flour that is similar to cornmeal. Almond meal is often one of the principle ingredients (along with hazelnut meal) in flourless cakes and other gluten free baked goods. It also makes delicious marzipan and almond paste.

Almond meal is low on the glycemic index, and adds a gorgeous nutty flavour that just seems to work with most combinations. If you want to heighten the almond flavour, add a splash of almond essence.

With almond meal you will generally need to add in more eggs in order to give the batter a bit more structure for leavening. It will also yield a slightly denser finished product. Because almond meal is just ground whole almonds, it has the same nutritional profile, being high in protein and Vitamin E, as well as manganese and potassium.

You can make your own almond meal by using your food processor or your high speed blender, just make sure to use the pulse setting just a few times, or you will quickly blend up raw almond butter.

ALMOND FLOUR

Almond flour is typically made by grinding blanched sweet almonds. However, the unblanched variety is available. Almond flour is a nutrient-rich gluten free flour that has a low glycemic index perfect for adding moistness to baked goods. The beauty of this flour, unlike so many other gluten free flours, is that it bakes up splendidly on its own, and does not need to be combined with other flours. Please note; that when using almond flour, you will usually find that you need to add in more eggs in order to provide a bit more structure.

Blanched almond flour works best in sweet quick bread type recipes such as muffins, cakes, and pancakes. It is not really suitable for more traditional breads, as you can’t really get a dough-like consistency. Whether you choose unblanched flour or blanched flour is a matter of personal preference.

Almond flour can be frozen for up to six months to assist with preservation. But it must be fully defrosted and brought to room temperature before use or you will have some consistency issues. This is one of the expensive flours.

AMARANTH FLOUR

Amaranth flour is a nutritionally dense gluten free brownish flour with a mild sweet nutty flavour that is malt-like. It yields the best results when mixed with other flours. It is nutrient rich, with three times more fibre, and five times more iron than wheat flour. It also contains calcium, potassium, phosphorus, and vitamins A and C; and adds a lovely grainy texture to baked goods.

Amaranth flour is rich in iron and high in protein; and is a fibrous flour with a slightly sticky texture. Don’t use a straight 1:1 substitution, as your final product will be bland, and as hard as a rock. As a general rule – use one part amaranth flour, and 3 parts of other flours. Amaranth works well if combined with rice flour, arrowroot, tapioca flour, quinoa flour, oat flour, corn flour, potato starch and soy flour.

Amaranth flour works well in baked recipes that utilize strong flavours like chocolate, nuts, coconut and spices. It also makes a beautiful gluten free pancake batter when mixed with tapioca, arrowroot and almond flour; and is great for gluten free flatbreads when mixed with arrowroot. As with all gluten free flours, if you want to get a rise out this flour, you will need to add ½ teaspoon of baking soda for every cup of amaranth flour and ½ teaspoon sea salt. Depending on the recipe, you could also add in a little guar gum and gluten free baking powder. Amaranth flour has a nutritional density that requires it to be stored in a sealed glass container in the fridge.

ARROWROOT

Arrowroot is a gluten free starch thickener made from the root stalks of this tropical plant. Look for 100% pure arrowroot. Not the kind that has been mixed with potato starch.

Arrowroot is sold in sealed tins or packages, and is a light white powder that looks and feels like cornstarch. But arrowroot has no odour until it is cooked.

What makes this my gluten free thickener of choice, (as opposed to cornflour, potato starch or kudzu) is the neutral flavour that makes it great for use in mild-flavoured, heat-sensitive liquids. It is incredibly versatile, and can be used at low temperatures, and can withstand acidic liquids and long cooking times. It is really easily digested and doesn’t have that chalky taste that is so common with cornstarch. Another added benefit over cornstarch, is that sauces thickened with arrowroot freeze really well. I use it to thicken sauces and pie fillings.

To use it—just mix the desired amount of arrowroot in an equal amount of water or cool stock. Generally, 1-1½ tablespoons of arrowroot will thicken 1 cup of liquid. Obviously, you can add more or less, depending on the desired thickness. For those of you with an allergy to corn starch, arrowroot is a blessing.

To substitute, use 2 teaspoons of arrowroot for every 3 teaspoons of corn starch. Whisk into the liquid at the end of the cooking process and stir to get the desired consistency. It doesn’t take very long. The liquid will continue to thicken a little once removed from the heat. Be careful not to add the arrowroot in too early, as overheating can destroy the thickening agents.

If substituting arrowroot for flour in recipes, only use half the quantity. Arrowroot is fantastic for making homemade jello and puddings. Just boil 1 tablespoon of arrowroot to every cup of fruit juice and add in fruit pieces. Sweeten, and then chill and set in cups. Store arrowroot in the fridge, and use within a couple of month, or the thickening properties will be compromised. Arrowroot can also be used in gluten free flour mixes to help lighten the texture of baked goods.

BABY RICE CEREAL

Baby rice cereal is a traditional introductory food for babies. It is made from finely milled, cooked and dried rice flakes that are very easily digested. But it is not just for babies. It is a wonderful gentle food for post-operative patients or people with intestinal disorders.

It is also a really versatile ingredient that can be used effectively to make veggie burgers; help lighten the texture of gluten free breads, and bring a nice crisp finish to cookies, biscuits and pastries.

Baby rice cereal works really well as a substitute for almond meal or coconut flour for people trying to reduce the caloric profile of baked treats. But for those of you watching your blood sugar levels please note that baby rice cereal is high on the glycemic index.

BAKING SODA

Baking soda is sometimes known as bi-carb soda, is pure sodium bicarbonate and is typically used as a leavening agent in baked goods. This means that when combined with an acid (such as lemon juice, vinegar, cocoa, molasses, maple syrup) and a liquid, it produces carbon dioxide that expands in the oven causing baked goods to rise. It is invaluable for gluten free baking. When baking flat breads and crusts you might only need to use baking soda. But if you are making cakes and breads you will usually need to add in some baking powder as well. Just add in ½ teaspoon of baking soda to every cup of gluten free flour. But obviously, this is only a guide, and quantities will be dependent on the other ingredients, and how much acid and moisture is in the recipe.

Baking soda has a bitter taste if not counteracted by the right amount of acid and liquid, so if you add too much it will have an unpalatable effect on your final product. Also make sure you sift the baking soda with the flours, and mix through thoroughly to avoid holes in your final product. Baking soda starts reacting as soon as it is mixed into the acid and liquid, so bake immediately after mixing to achieve the best results.

Baking soda is also a powerful alkalizing agent and helps neutralize acids and break down proteins. It is also really helpful to soften and tenderize foods making them easier to work with. I will often soak dates and other fruits in a bit of water and baking soda to soften them before adding them to recipes. I will also add a pinch to homemade sauces and soups to help reduce the acidity while cooking. A pinch of baking soda added into legumes helps to soften them and reduce the gas effect.

Baking soda can be used all over the household. It is a gentle abrasive that is gentle enough for most surfaces, and makes an inexpensive green alternative to conventional toxic cleaners.

BAKING POWDER

Baking powder is the leavening agent that is so important with traditional baking, and is a lifesaver when working with gluten free flours. You will notice that I always specify using gluten free baking powder. This is because baking powder is a mixture of sodium bicarbonate and an acidifying agent (cream of tartar), and a moisture absorption or drying agent, (a starch), which is typically made out of cornstarch; but is sometimes made out of potato starch or wheat starch. Any baking powder made with potato or cornstarch is fine; and these are always clearly labelled as gluten free. But be careful of any that may contain wheat starch. There are a lot of gluten free baking powders available. But look for and purchase brands that are aluminium-free.

You will also see baking powder labelled as single-acting or double acting. Single acting baking powder is activated by moisture and reacts as soon as you mix it in. So place your gluten free baked goods in the oven immediately to achieve the best rise. Double-acting baking powders react in two phases with moisture and heat; and are great for use in gluten free doughs that begin expanding at room temperature, and then continue rising in the oven. Most baking powders are double-acting these days, making them easier to work with.

It just means you can wait a little while (about 20 minutes) before baking and you won’t lose your leavening magic. In order to get the most out of this double rise effect with gluten free flours it is really helpful if all of the ingredients are at room temperature.

Just with traditional baking, not all recipes require baking powder. I often just use baking soda for baked goods like gluten free cookies and flat breads. But I will more often than not, include a teaspoon of gluten free baking powder along with ½ teaspoon of baking soda for every cup of gluten free flour used in recipes where I need to get a good rise. ½ teaspoon or 1 teaspoon of guar gum and a pinch of sea salt, and you have a blend that is a good start for most cakes and muffins.

Obviously, the quantity of baking powder will vary depending on the other ingredients in the recipe. Baking powder has a neutral flavour when added in the right quantities. However, you get a bitter taste if you add in too much. Too much baking powder can also cause batters to rise too rapidly (the air bubbles expand too much and then collapse), resulting in gluten free cakes that sink in the centre and crumble. Too little baking powder results in a dense cake that lacks spring.

The other thing to take into account is the addition of acids. Acids heighten the power of baking powder. For recipes containing a lot of lemon juice, for example, you can decrease the amount of baking powder by half. Always sift your baking powder with your flours and mix thoroughly to ensure uniformity throughout your batter to avoid holes in your final product.

Store baking powder in a cool dark place in the pantry and replace every 6-12 months.

To make your own home made baking powder: mix ¼ teaspoon of baking soda with ½ teaspoon of cream of tartar. This is equivalent to 1 teaspoon of commercial baking powder and is helpful if you run out.

BUCKWHEAT FLOUR

Buckwheat flour comes in light, medium and dark varieties. Dark buckwheat flour contains some of the hull, and has a robust earthy flavour. This is wonderful for enriching pancake and crepe batters. Whereas the light flour is milder and more neutral, and is more suitable for using in gluten free flour mixes for cakes, muffins, cookies, biscuits and breads. Buckwheat flour can be used to thicken sauces and stews.

Buckwheat is a nutritionally dense, gluten free alternative to white starchy flours. It is high in fibre, protein (containing all 8 essential amino acids), Vitamin B, magnesium and manganese, just to name a few. It has a greyish colour, a strong flavour, and a gritty texture. You can mix it with other flours and use buckwheat flour for ¼ or ⅓ of your baking mix. This tends to yield the best results in cakes, breads, and muffins. Straight buckwheat tends to yield a product with a bitter after taste.

Be careful that there is no moisture, and the flour has been stored in the fridge. Buckwheat flour will only keep for a few months and then it will go rancid. For those of you with food allergies, please be aware that buckwheat is often mixed with wheat, or processed in facilities that handle wheat. Please be sure to purchase 100% buckwheat with a gluten free accreditation.

Use buckwheat flour for savoury baked goods. It is fantastic for making Indian Pakoras. You can easily make buckwheat flour by grinding buckwheat groats in your food processor, the grain mill attachment on your stand mixer, or in the dry carriage of your Vitamix if you have one.

CHESTNUT FLOUR

Chestnut flour is a delicious gluten free flour made from ground chestnuts, and is typically used in Italian desserts. Like other nut flours, it can be ground to a variety of consistencies. Typically, you will find chestnut flour that is stone ground (course) or fine.

Chestnut flour has a mild, slightly sweet flavour and a greyish tan tint that blends beautifully with chocolate, hazelnuts, almonds and coffee; and as fabulous as they are, makes an interesting departure from the ubiquitous almond and hazelnut meals that dominate in flourless cakes. Having said that, it is a lot more versatile, working really well in combination with starchy flours like white rice, potato, corn and tapioca flour.

Chestnut flour makes a wonderful addition to baked goods. Chestnut flour, in contrast to other nut meals, contains very little fat and oil, and is cholesterol free. Because chestnuts are high in complex carbohydrates, they have a low glycemic index, making them an even better addition to sweet treats. And even though they are relatively low in protein; it is good quality protein, similar to that found in eggs, and is easily assimilated by the body.

Please note; that when using chestnut flour, you will usually need to add more eggs to provide a bit more structure to leaven and bind gluten free goods. Don’t confuse this flour with water chestnut flour, which is a powdery starch that is typically used as a substitute for cornstarch to thicken Asian recipes or to coat fried foods. Purchase chestnut meal from a health food store.

COCONUT FLOUR

Coconut flour is a delicious gluten free flour that is made from the ground meat of organic coconuts. It has the highest fibre content of any flour (even soy flour); the lowest amount of digestible carbohydrates of any flour; and is a decent source of protein. The indigestible carbohydrates in coconut flour (carbohydrates that are mainly composed of fibre and are not absorbed by the body) are actually beneficial to health. Like all natural coconut products, the indigestible carbohydrate in the form of fibre in coconut flour has extraordinary health benefits—from aiding digestion, to regulating blood sugar levels, to preventing heart disease and cancer.

There are two ways of making coconut flour. The fresh-dry process, where the coconut oil is extracted from the grated dried coconut meat, which produces a product with an approximate fibre content of 40%; and the wet processing method, where the coconut milk is extracted from wet grated coconut meat, and then dried, resulting in a product with less fat and protein, which yields a product of about 60% fibre content. The dry process produces a coconut flour with a more balanced nutritional profile. You can use either. But just note, that quantities in some recipes might need to be tweaked to allow for the slightly different personalities of these flours. Coconuts are high in Fructans and Polyols.

Coconut flour can lower the glycemic index of other foods when combined in recipes. So it makes a fantastic low-carb, high-fibre substitute in sweet baked goods for diabetics or people watching their sugar intake. (Another site says it is not good for Diabetics).

Coconut flour has a similar consistency to wheat flour, but does not work with a straight 1:1 substitution in conventional recipes. For substituting, it works much better as about ¼ of a gluten free flour mix. You can use coconut flour on its own to bake up delicious gluten free baked goods. But you need a lot of eggs to make coconut flour replicate more traditional flours.

As a general rule, you need about 3 eggs per ½ cup of coconut flour. I have not used egg replacers with dedicated coconut flour recipes, (seeing as you need to use a lot of eggs. I don’t see the point).

Coconut flour is highly absorbant and lighter than almond flour, so other ingredient ratios are different as well. If you add ½ cup of coconut oil, grapeseed oil, butter or apple sauce to every ½ cup of coconut flour, you can achieve a decent balance. The good news is that you don’t need to add milks. Just add in your flavourings such as chocolate, carrots or fruit, and your sweetener (about ½ cup). For leavening, try adding ½ teaspoon of sea salt and ½ teaspoon baking soda for every ½ cup coconut flour, and you should have a decent start.

Some recipes benefit from a bit more of a coconut boost. So you could add in ½ cup of shredded coconut. You will bake most coconut goods at a slightly higher temperature than normal at about 180°C / 350°F to 200°C / 400°F.

CORN FLOUR

There are two main types of cornflour—white cornflour (corn starch or maize starch) and yellow cornflour (fine cornmeal). Both are fantastically useful for gluten free cooking, and are inexpensive and widely available. You need to note the origin of the recipe in order to determine which cornflour is appropriate.

For example, in the UK, Australia and New Zealand, the terms cornflour and cornstarch are used interchangeably. Similarly, yellow cornflour is referred to as polenta.

White cornflour or corn starch is the white powdery starch of the corn (maize) which is milled from the endosperm part of the corn kernel. This starch is widely used as a thickening agent. But it does not work very well with prolonged heating or extremely acidic conditions.

To use; just dissolve the required amount in double the amount of cold liquid, and then add to any warm liquid to be thickened. The liquid will turn a whitish colour initially, but just bring to the boil and keep stirring, and it will blend in. You may not like the chalky flavour of white cornflour and prefer to use the more neutral arrowroot as a thickener. But it is incredibly useful as a binding and releasing agent when combined with other more fibrous flours in doughs and baked goods.

Just note that anything thickened with cornstarch will not withstand freezing. When defrosted, things turn into a spongy mess.

YELLOW CORNFLOUR OR CORNMEAL (POLENTA)

Yellow cornmeal is either the steel or stone ground meal of dried corn. It is ground to fine, medium and course consistencies. All can be used for gluten free baking, depending on the needs of the recipe. People that I have spoken to tend to mainly use fine and course varieties in most blends; and the stone ground variety (which has a little bit more flavour and contains some of the hull and germ making it a more nutritious) for enriching recipes and eating as a grain for main meals. This variety is best stored in the fridge in a sealed glass jar.

Yellow cornmeal is used widely in a lot of different cuisines to coat, crumb and top; as well as being the key ingredient in cornbread and tortillas. It adds a fantastic gritty texture that adds a sustaining bite to savoury baked goods.

Cornmeal has antifungal properties; and soaking your feet in a cornmeal mixture can help get rid of athlete’s foot. Horticultural cornmeal is also used as an anti-fungal fertilizer.

CREAM OF TARTAR

Cream of tartar is the common name for potassium hydrogen tartrate, which is an acidic salt commonly used to improve the quality of baked goods. It is a fine white powder that is ground from the tartaric acid sediment that is removed and purified from inside the lining of wine barrels after the fermentation process of grapes in wine making. Cream of tartar is the acidifying agent commonly used in baking powder, and is invaluable in gluten free baking for enhancing the rise effect with gluten free flours.

If you don’t have any baking powder on hand, you can make your own by adding ½ teaspoon of cream of tartar to ¼ teaspoon baking soda, which is the equivalent of 1 teaspoon of commercial baking powder.

Cream of tartar also helps to stabilize and increase the volume of beaten egg whites. You typically add in about ⅛ teaspoon for every egg white. White vinegar also works really well for this. Cream of tartar is also a helpful homemade household cleaner if mixed into a paste. It is fantastic for removing rust stains.

Cream of tartar should be stored in a cool dark place in the pantry or fridge and will keep for years.

GARBANZO BEAN FLOUR

There are two types of chickpea flour.

The Indian-style chickpea flour that is primarily used in India, Pakistan and Bangladesh, that is actually not made from chickpeas at all; but made from chana dal, a cousin of the chickpea. It is sometimes referred to as gram flour, dal flour, pea flour, or besan.

Chickpea flour or garbanzo bean flour is made from crushing chickpeas. This variety is mainly used in parts of Italy, France and the Mediterranean; and this is the variety that is widely available in health food stores due to its versatility and delicious nutty flavour. You can find the Indian variety, which is great for batters, at Asian grocers and specialty stores.

Chickpea flour is high in carbohydrates and proteins, and has more fibre and folate than wheat flour. It has a strong flavour and distinct golden appearance. Always purchase chickpea flour made from cooked chickpeas, which are easier to digest and don’t cause as much flatulence. Purchase from a health food store and store in a sealed glass container in the fridge.

This flour is so versatile, but has an extremely rich, distinct flavour, so is best used in combination with other flours in pasta and pizza doughs; as well as part of a gluten free flour mix for baked goods. You can use it on its own in wonderful savoury flat breads like socca, as well as other crusts and bases.

For a quick savoury gluten free crust: just put one cup of chickpea flour in a food processor with a little bit of sea salt, and drizzle just enough olive oil to get the consistency of bread crumbs. Knead this gluten free dough, press into a quiche dish, and add your favourite toppings.

The Indians make a natural face mask or scrub out of besan. Just mix the flour with some raw honey, rose water or olive oil, and make a paste. Leave on for about 15 minutes and then gently rub off. It is phenomenal.

GLUTEN FREE FLOUR MIXES

There are a wide variety of gluten free flour mixes available at health food shops and grocery stores. Most all purpose blends are a mixture of rice flour, potato flour or potato starch, corn starch and tapioca flour. However, there are a wide variety of more exotic mixes available now, such as buckwheat mixes, quinoa flour and amaranth flour mixes.

Please note, that unlike the all-purpose mixes, these mixes might not be appropriate for every baking experience. For a more fail safe experience stick to the all-purpose mixes.

There are two kinds available; – plain (all-purpose) flour, and self-raising (or self-rising) flour. Self-raising flour is not commonly sold in America, but is widely used in Australia. It is all-purpose flour with added baking powder and salt that makes baked goods rise without the need to add anything.

The original writer of this article states I have had success modifying conventional recipes using self-raising gluten free flour. But I really do prefer to mix my own gluten free flours for my specific requirements. But you can’t beat these gluten free mixes for convenience. Just keep them fresh by storing these flours in sealed glass jars in the fridge. If you use stale self-raising flour, your baked goods may fall a little flat.

I have put a few different recipes at the end of this section for Gluten Free flour mixes for you to choose from.

HAZELNUT MEAL

Hazelnut meal is made by grinding natural or roasted hazelnuts; and along with almond meal, is one of the principle ingredients found in most flourless cakes.

Because hazelnut meal is just ground whole hazelnuts, it has the same extraordinary nutritional profile. Hazelnuts and hazelnut oil are the best sources of Vitamin E, which protects against heart disease and cancer.

You can easily make your own hazelnut meal by roasting hazelnuts, removing the skins by rubbing them in a tea towel, and grinding them in your food processor or dry carriage of your Vitamix. If using your blender, just use the pulse setting a few times, or you will quickly blend up hazelnut butter.

Hazelnut butter can be used as an ingredient in some biscuit and cake recipes.

KUDZU ROOT

Kudzu root has a white chalky consistency that does not have a lot of taste, but when mixed with a little bit of water, makes a fantastic gluten free thickener similar to arrowroot. Kudzu is also loaded with minerals and protein to enrich dishes, and has a wide variety of uses as a powerful medicinal herb.

Kudzu is a vine-like leafy legume plant native to Japan and China. It was introduced to the Southern United States in the 1870’s and used to prevent soil erosion, but grew so prolifically, that after being classified as a weed in the 1950’s, has been dubbed the vine that ate the South. Kudzu is now causing problems for crops in the north of Australia.

But on to the magical benefits of kudzu. It is a little bit more expensive than other gluten free thickeners. But the medicinal benefits make it an invaluable part of a diet. Kudzu has been widely used as a medicinal plant in Asia to treat the effects of alcoholism, anxiety, depression, hypertension, high blood pressure, heart disease, diabetes, asthma, arthritis, diarrhoea, chronic headaches, menopause, and the list goes on and on. It contains powerful isoflavones such as daidzein, which has anti-microbial and anti-inflammatory properties; genestien, which helps to stabilize hormone levels; and puerarin, which purports to have 100 times more antioxidant power than Vitamin E.

Kudzu root has also been known to stabilize seratonin, dopamine and GABA levels in the brain, normalizing these neurotransmitters for use with depression. Kudzu root tea also lowers blood pressure and blood sugar levels, and has been used in Asia for centuries to suppress alcohol cravings and repair alcohol damage to organs.

Kudzu is also incredibly alkalizing due to its high mineral content. Use kudzu root tea as a great elixir to counterbalance an extremely acidic meal and restore alkalinity. It also has powerful anti-aging benefits. For those concerned with osteoporosis, kudzu also has positive effects on cell reproduction critical for bone density and new bone growth; and is great for increasing circulation, which relieves muscle pain and stiffness. This edible starchy powdered root really is a superfood.

Like all foods, consult a physician before embarking on a kudzu root binge in the hopes of curing any and every ailment. It is mainly being suggested as a gluten free thickening agent.

Dried kudzu can be found as a herbal supplement at health food stores in tablet and liquid form; and powdered kudzu root for use in cooking can be found at Asian grocers and health food stores. Drink it as a tea and use it to enrich and thicken fruit sauces and mixtures for pies, puddings, and cobblers; as well as soups, stews and gravy.

Kudzu root is sold in bags and looks like cube-sized chunks. You just crush the little chunks into a powder in a spice grinder and use about 3 tablespoons of powder to thicken every 2 cups of liquid. Just like cornstarch or arrowroot, mix it with equal parts of cold water to make a paste before adding to the liquid that needs to be thickened. It usually only takes a few minutes to simmer and thicken.

MILLET FLOUR

Millet flour has been traditionally used in India to make flat breads. But is a fantastic, nutritionally dense flour for enriching other baked goods. Millet flour is loaded with iron, magnesium, potassium and Vitamin B. It is a high protein, fibre-rich flour that adds a light delicate quality to baked treats, and produces a beautiful crust on gluten free breads.

Millet flour works better in combination with starchy flours such as rice, potato, or corn flour; or other protein-rich flours such as soy flour. Millet flour also requires a binding agent like guar gum, or gluten free breads tend to be too dry and crumbly.

Millet flour has a slightly sweet taste, which is similar to sorghum flour without the bitter after taste. This flour does not have a long shelf life due to its nutritional density. It becomes rancid very quickly; and really needs to be stored in the fridge in a sealed glass jar. It really is best to grind the flour from the grain right before use. For those of us who don’t have time to do that – just try and purchase fresh from a health food store.

For those of you with thyroid disorders such as hypothyriodism, please be aware that millet flour has been shown to have an impact on healthy thyroid activity and should be eaten in moderation or avoided.

OAT FLOUR

Oat flour is typically made from grinding whole oats, which retains the nutritional density, resulting in a flour that is full of fibre and goodness. If you are a celiac or have a serious sensitivity or allergy to gluten, you will need to make sure you purchase oat flour that has the gluten free accreditation, due to the high risk of cross contamination.

Oat flour is not particularly impressive on its own. It finds it hard to keep it together and rise to the occasion, and tends to become a crumbly mess. But in combination with other flours, it works up a treat; and is fantastic at bringing a moist, chewy, slightly crunchy texture to baked goods. Mix oat flour into your wet ingredients gently, so as not to overwork the flour and destroy the carbon dioxide and oxygen; and place your batter in the oven as quickly as possible to get the most rise.

Oats contain a natural preservative, and can increase the shelf life of gluten free breads, not to mention adding a lovely rich nutty flavour and satisfying density. Oats are subject to rancidity, due to their dense nutritional profile. So always purchase oats and oat flour from a health food store, and store in the fridge in a sealed glass container, and use in good time. Oat flour freezes quite well; which is good way of preserving it.

You can make your own oat flour by grinding oats in your food processor, mill attachment of your stand mixer; or in the dry carriage of your Vitamix.

POTATO FLOUR

Potato flour is made by grinding whole potato flakes made from whole cooked, mashed potatoes that have been dried in a special drum. Potato flour contains some of the fibres of the whole potato, and is slightly heavier than potato starch, with a brownish tint and a slight potato flavour.

Potato flour is a fantastic gluten free binding agent that brings a density and moistness to baked goods when combined with other gluten free flours such as rice and soy flour. Potato flour is traditionally used in Jewish goods made during Passover, when grains are not eaten.

Always store potato flour in a sealed glass container in the fridge away from any moisture; and use within 6 months.

POTATO STARCH

Potato starch is made from grinding potato tubers that have been washed to remove the fibre and protein to separate the starch, and then refined again. Potato starch is a stark white powder that looks similar to cornstarch. It has a neutral smell and taste, and is great for use as a gluten free thickening agent.

Potato starch has little nutritional value, but it makes a fantastic addition to gluten free flour mixes and is one of the most common ingredients found in most commercial all-purpose baking mixes.

QUINOA FLOUR

Quinoa flour is a nutritionally dense gluten free flour that is phenomenal for enriching baked goods. It comes in two varieties—milled (course) and unmilled (fine). Both yield a flour that is smooth and creamy yellow in colour, but the latter is obviously more nutritious.

Quinoa flour, like the grain, is full of fibre and loaded with protein (about 17%). It is not really great used on its own, as it tends to yield a product that is heavy and gluggy, with a bitter after taste. The flavour of quinoa flour is actually quite mild and slightly nutty.

But you will yield the best results with your gluten free baking if you combine with other flours such as sorghum, tapioca and potato starch to make nutritious baked goods, crackers, and tortillas.

Those of you with celiac disease or serious gluten sensitivities will need to look for quinoa flour that has the gluten free accreditation; as quinoa flour is sometimes processed in facilities that handle wheat, and can be subject to cross contamination.

Quinoa flour has a high fat content and is subject to rancidity, so should always be stored in a glass container in the fridge and used within about 3 months. Try to purchase quinoa flour from a grocery shop with a high turnover that stores their flours in the fridge.

RICE FLOUR

Rice flour is typically sold in three varieties in the Western world—white, brown and sweet rice flour.

White rice flour is made by grinding hulled or refined polished rice kernels; and just like the grain, has a mild, bland flavour, with some protein, but not much more nutritional value, seeing as the brand and the germ have been removed. But despite its nutritional deficiencies, it remains a mainstay in many kitchens.

Rice flour is just so versatile; and is the most fail-safe way to modify a conventional recipe using wheat flour. Rice flour is fantastic for use in gluten free recipes that require a light texture, and is fantastic for rolling out dough and for making gluten free batters, dumplings, and noodles. Rice flour is one of the most common ingredients found in most commercial all-purpose flour mixes.

If using white rice flour for allergy free baking, combine it with brown rice flour to give it a little more weight, depth, and flavour. Just be mindful—when substituting rice flours for wheat flour in conventional recipes; rice flour is more absorbant. You might need to add a little more moisture or liquid ingredients in order to more closely replicate the consistency of the original recipe.

Sweet rice flour is made from high-starch, short grain rice, and has traditionally been used in Asian desserts. This variety is excellent to bake with, but will still benefit from the support of some other gluten free flours, and the addition of a binding agent such as guar gum. Rice flour is also great thickening agent for sauces.

Brown rice flour, like the grain, is ground from unhulled or unpolished rice. As a result, it is heavier, with a grainier texture, and a darker, brownish colour.

Because some of the rice bran is retained, it has more nutrients and essential oils than its white counterpart, and a lot more fibre. Brown rice flour has a strong nutty flavour that is not always appropriate in large amounts. If you use brown rice on its own, it can make the texture a bit too heavy and gritty. Mixing equal parts of brown and white rice flours in baking mixes, and that tends to strike a nice balance. For those of you who are celiac please note that some rice flour is processed in facilities that also handle wheat. So look for the gluten free accreditation.

Even though rice flour is not as nutritionally dense as some other gluten free flours it has been listed, and can still be used for several reasons: rice flour is tolerated by most people with food allergies, it is relatively inexpensive and widely accessible making the recipes more accessible, and is dead easy to work with which helps to instil confidence in cooks new to allergy free cooking. It is also high in carbohydrates.

SORGHUM FLOUR

Sorghum flour is pronounced sor-jum is ground from the sorghum grain, which is similar to millet, and is a staple in Africa and India; and one of the top five cereal crops in the world. Sorghum flour is typically used to make flat unleavened breads and a porridge like meal.

This gluten free flour is bit harder to source than the other flours. You can find it at some health food stores (or they will order it in); or look for it at specialty stores or Indian grocers. It is also known as jowar or juwar. But use it, as a highly nutritious addition to baked goods.

Sorghum flour is a high fibrous flour that is also rich in iron and protein. Sorghum flour has a creamy white or yellow tint, with a fairly neutral flavour, that is slightly sweet. But if you use too much in baked goods it can yield a product with a slightly bitter aftertaste and dry, crumbly texture. It fairs best when combined with other starchy flours such as potato and rice flour; and makes beautiful rich gluten free bread when combined with bean flours such as fava or chickpea flour.

Some other tips when working with sorghum flour, is to add ½ teaspoon of corn starch for every cup of sorghum flour; ¼ more baking powder or baking soda; and add in a little more liquid or an extra egg for added moisture and leavening in baked goods like muffins. For breads, add one whole teaspoon of cornstarch and the same amount of liquid.

SOY FLOUR

Soy flour is a high protein gluten free flour with a yellowish colour and strong nutty flavour that is made by grinding soy beans. Soy flour is also rich in calcium, iron and Vitamin B. It is typically available in two varieties – natural and defatted. Natural soy flour contains all of the fats and oils of the original bean. Whereas, defatted soy flour has had the oils removed, yielding a product with a highly concentrated protein content. But both varieties give a protein boost and add moisture and a nutty flavour to gluten free baked goods.

However, if you use soy flour on its own it is incredibly pungent and overpowering. It is best used in combination with starchy flours such as rice and potato flour. Don’t be alarmed if you taste the batter and it is really bitter and smelly. That cooks away, and the final product is delicious. But too much soy flour will yield a bitter product that is not particularly palatable. You will also need to adjust the oven temperature or shorten the baking time in order to avoid overbrowning and burning.

Soy flour has a high fat content, and so is subject to