Did you know that May is celiac awareness month? Let’s test your knowledge on celiac disease. Question: True or false, a person with celiac disease needs to avoid only wheat and wheat products? Answer: False, if you have celiac disease or gluten intolerance you need to avoid a protein called gluten. Gluten is found in grains such as; wheat (including kamut and spelt), rye, barley, triticale and oats.
Gluten Free Grains
Many grains are naturally gluten free. These grains can be used on their own or as ingredients in other foods like breads, cereals or pastas. Common gluten free grains are; quinoa, millet, rice, wild rice, corn and potato. Even though these grains are gluten free, they could be cross contaminated with gluten. Check with the company if in doubt.
Baking Gluten Free
Going gluten free will take some adjustments in your techniques (cooking and baking) and expectations (taste and texture). Some recipes it will be hard to tell the difference and others will not have the same taste as the original version BUT can still be delicious. Options for gluten free flours are; sorghum, brown/white rice, quinoa, almond, chickpea, coconut and assorted bean flours to name a few. Starches need to be used when baking gluten free and can include: potato, corn, arrowroot and tapioca.
Gluten free baking tips to keep in mind:
- Start the easy way - Use gluten free all-purpose baking flour. These are already formulated with a good ratio of flours : starches and tend to work well in muffins, quick breaks and simple cakes.
- Put in a little leg work – Once you have your own gluten free flour mix developed make a large batch and store in an airtight container for easy access.
- Try baking products at a slightly lower oven temperature.
- Be exact – Measure ingredients by using level measures, not heaping or even use a scale.
- Mix dry ingredients together before adding to liquid ingredients.
- Wrap products tightly while still warm. Store in sealed containers in the freezer.
- Maintain your sense of humour - failures happen. Put any “failed” attempts in the food processor and use as crumbs!
Questions? Need more information? Want to register for our Healthy bites & bites newsletter? Email Jennifer.firstname.lastname@example.org or call 1-902-895-7382.
“Like” our Sobeys Dietitians facebook page and experience recipes, tips and simple meal solutions daily.
Sobeys Dietitians Recipe Corner
Gluten Free Chocolate Cake
Check the ingredient lists and package labels for sources of gluten. Contact the
company if you are unsure about an ingredient.
2 cups 500 ml Chickpeas, canned, drained and rinsed
⅓ cup 75 ml Orange juice
4 large Eggs, at room temperature
1 cup 250 ml Brown sugar
⅔ cup 150 ml Cocoa
2 tsp 10 ml Baking powder
1 tsp 5 ml Baking soda
1. Preheat oven to 350° F.
2. Blend chickpeas and orange juice in a blender or food processor.
3. Add eggs, one at a time, and blend.
4. Add brown sugar, cocoa, baking powder and baking soda. Blend together
until mixed well.
5. Pour into a 9" round cake pan and bake in oven for about 50 minutes.
Nutrition Information per Serving:
Fat 2 grams
Carbohydrate 25 grams
Fibre 3 grams
Protein 4 grams
Sodium 197 milligrams
Tip: Garnish with fruit and a dollop of whipped topping.