Ever notice how some of the tastiest treats seem to have wheat, flour, and sugar? For people allergic to wheat, or sensitive to gluten, this can be a nightmare. You want to indulge now and then, but you know that your body will pay the price if you do.
With more and more people becoming intolerant of wheat, bakers and chefs in Tucson and around the nation have found ways to make delicious treats with wheat replacements.
Here are some common wheat replacements I love to cook with for people that are allergic to wheat.
•Almond Flour – From breakfasts, to entrees and desserts, almond flour can be used as a substitute for a variety of dishes. This type of flour is full of nutrition and low on the glycemic index making it perfect for people wanting to eat a high protein, low carbohydrate diet. This is one of the top substitutes to wheat flour because it is moist and great tasting. It is also easier to use while cooking.
•Coconut Flour – Another popular substitute to wheat flour is coconut flour. Although this type of flour can be a little bit trickier to use in regular cooking, its nutritional benefits far outweigh the few extra hassles. It is rich in protein, fat, and fiber making it a very filling flour. It is also a great source of manganese, which benefits your bones, nervous system, thyroid, and helps in blood sugar level management.
•Spaghetti Squash – For a great pasta substitute, I frequently turn to spaghetti squash. In fact, many people say that they prefer spaghetti squash over traditional pasta. When cooked, the texture is similar to spaghetti noodles. The taste is slightly sweeter than regular pasta, but when paired with a good marinara sauce, it is hard to taste any difference.
•Quinoa – Quinoa is known as a super-food. This seed looks and tastes similar to grain, but it is gluten free. You can eat this as a breakfast cereal, or for dinner in lieu of rice or couscous. Quinoa is filled with protein and low on carbohydrates. It is also a great source of magnesium, making it much healthier than wheat and grains. The best part? It cooks up quickly making it ideal for busy cooks.
•Flaxseed Meal – The rich nutty flavor of flax seeds cannot be beat. When these seeds are ground into a meal, they make an easy replacement to wheat flour. Baking with flaxseed meal is healthier than wheat. Flax seed has anti-inflammatory substances, helps protect against heart disease, cancer, and diabetes, helps control high blood pressure, is rich in fiber, and prevents high cholesterol. What more could you want from a wheat replacement?
With so many alternatives to wheat on the market, it is easy for people with a wheat allergy to eat the foods they love in a healthier, and more nutritious manner. As a Tucson personal chef, I frequently whip up wheat free dishes and desserts that the entire family can enjoy regardless of wheat allergies.
To help you make a better wheat-free dish, here is one of my favorite recipes:
Apple Crumble Bars
1/3 cup(s) oil
1/2 cup(s) sugar
1 1/4 cup(s) brown rice flour
1 egg
1/4 teaspoon(s) baking soda
1 teaspoon(s) baking powder
1/2 teaspoon(s) salt
1 teaspoon(s) xanthan gum
1 tablespoon(s) water
1 teaspoon(s) vanilla extract
1/2 teaspoon(s) cinnamon, ground
1 apple, Gala or Golden Delicious; peeled and diced small
1/4 cup(s) sugar
1/4 cup(s) water
1 1/2 teaspoon(s) cornstarch or potato starch
1/4 teaspoon(s) cinnamon, ground
1/2 cup(s) raisins, optional
1/3 of dough reserved from above
Preheat the oven to 350 degrees. Lightly grease an 8 inch square baking pan.
In a medium size bowl, combine the oil and sugar. Beat well. Add the brown rice flour and beat well. Scrape down the sides of the mixing bowl at least once during mixing. Add the egg, baking soda, baking powder, salt, xanthan gum, water, vanilla extract and cinnamon. Continue beating until the dough comes together; it will be quite thick.
Reserved 1/3 dough for later use. Press 2/3 of the dough evenly into the prepared pan. Set aside.
In a microwave safe bowl, combine apple, sugar, water, cornstarch and cinnamon. Stir well. Microwave on HIGH for about 2 minutes, until the apples are soft and the sauce is clear and thick. Stir and check the topping after 1 minute. Spread the mixture over the top of the dough in the pan.
Top with bits of the remaining dough. It should look crumbly. Bake for 20-25 minutes or until lightly browned and a toothpick inserted comes out clean. Let cool before slicing and serving.
Servings: 15 (1 bar each)
